The benefits of vegetables and fruits for the body and skin.

Fruits and vegetables include a diverse group of plant foods that vary greatly in content of energy and nutrients. Additionally, fruits and vegetables supply dietary fiber, and fiber intake is linked to lower incidence of cardiovascular disease and obesity. Fruits and vegetables also supply vitamins and minerals to the diet and are sources of phytochemicals that function as antioxidants, phytoestrogens, and antiinflammatory agents and through other protective mechanisms.

Diets high in fruits and vegetables are widely recommended for their health-promoting properties. Fruits and vegetables have historically held a place in dietary guidance because of their concentrations of vitamins, especially vitamins C and A; minerals, especially electrolytes; and more recently phytochemicals, especially antioxidants. Additionally, fruits and vegetables are recommended as a source of dietary fiber.

Certain fruits and vegetables are rich sources of vitamin C, but these rich sources (citrus fruits, strawberries, green peppers, white potatoes) are spread over many fruit and vegetable categories. Other fruits and vegetables, including avocado, corn, potatoes, and dried beans, are rich in starch, whereas sweet potatoes are mostly sucrose, not starch. Fruits (except bananas) and dark green vegetables contain little or no starch. Often, dietary guidance rules place fruit juices and potatoes in separate categories, because of dietary directives to eat whole fruits and minimize consumption of foods high in fat and sodium, i.e., French fries.

What Are the Major Nutrients From Fruits & Vegetables?

Fill half of your plate at each meal with fruits and vegetables and you may lower your risk for heart disease, stroke, heart attack, cancer, Type 2 diabetes, high blood pressure, obesity, osteoporosis and kidney stones. This is because these foods provide essential nutrients including fiber, potassium, folate, vitamin C and vitamin A.

1. Carbohydrates and Fiber.

The main nutrient you get from fruits and vegetables is carbohydrates, which you need for providing energy to your body, including your nervous system and your brain. These foods also provide significant amounts of dietary fiber, which is a type of carbohydrate your body can’t digest that helps improve digestive function and lower your risk for high cholesterol, heart disease and Type 2 diabetes. Fiber may also help you maintain a healthy weight since it slows the emptying of the stomach and adds bulk to your food so you feel full for longer after eating.

2. Potassium.

Many fruits and vegetables are high in potassium, which you need for counteracting the adverse effects of sodium on blood pressure, nerve and muscle function and regulating electrolytes, which are minerals in your body that carry an electrical charge. Fruits and vegetables that are particularly good sources of potassium include apricots, bananas, sweet potatoes, cantaloupe, celery, potatoes, beans, tomatoes, spinach and winter squash.

3. Folate.

Fruits and vegetables often contain folate, a B-vitamin you need for forming DNA and limiting the risk of neural tube birth defects. Consuming vegetables like Brussels sprouts, asparagus, black-eyed peas, spinach, broccoli, avocado, peas, lettuce and kidney beans will help you increase your folate intake. Fruits tend to be a bit lower in folate than vegetables, but oranges, papaya, cantaloupes and bananas all contain this essential nutrient.

4. Vitamin C.

Vitamin C is an antioxidant that helps limit cell damage from free radicals, heal wounds, keep your gums and teeth healthy and repair body tissue. Some of the best sources of this vitamin include grapefruit, oranges, cantaloupes, kiwi fruit, papaya, mango, pineapple, watermelon, berries, broccoli, tomatoes, winter squash, green leafy vegetables, cauliflower, Brussels sprouts, potatoes, sweet potatoes and bell peppers.

5. Vitamin A.

Vitamin A is essential for proper immune function, reproduction, healthy vision and cell growth. Fruits and vegetables that contain significant amounts of this vitamin include sweet potatoes, carrots, spinach, cantaloupe, mangoes, bell peppers, apricots, black-eyed peas and broccoli. Serving these foods with something that contains a small amount of fat will help you better absorb the vitamin A they contain since it is a fat-soluble vitamin.

Anti-Aging Foods.

Beautiful, glowing skin starts with how we eat, but these anti-aging foods can also help with more than that.

When we pack our diet with vibrant foods loaded with antioxidants, healthy fats, water, and essential nutrients, our body will show its appreciation through its largest organ: our skin. After all, the skin is often the first part of our body to show internal trouble, and there’s only so much that lotions, creams, masks, and serums can do before we need to take a closer look at what’s fueling us.

Researchers have even concluded that eating fruits and veggies is the safest and healthiest way to combat dull complexions and fine lines.

Here are 10 of the best anti-aging foods to nourish your body for a glow that comes from within.

1. Watercress.

The health benefits of watercress don’t disappoint! This nutrient-dense hydrating leafy green is a great source of:

▪️ calcium.

▪️ potassium.

▪️ manganese.

▪️ phosphorus.

▪️ vitamins A, C, K, B-1, and B-2.

Watercress acts as an internal skin antiseptic and increases the circulation and delivery of minerals to all cells of the body, resulting in enhanced oxygenation of the skin. Packed with vitamins A and C, the antioxidants in watercress may neutralize harmful free radicals, helping to keep fine lines and wrinkles away.

2. Red bell pepper.

Red bell peppers are loaded with antioxidants which reign supreme when it comes to anti-aging. In addition to their high content of vitamin C — which is good for collagen production — red bell peppers contain powerful antioxidants called carotenoids.

Carotenoids are plant pigments responsible for the bright red, yellow, and orange colors you see in many fruits and vegetables. They have a variety of anti-inflammatory properties and may help protect skin from sun damage, pollution, and environmental toxins.

3. Papaya.

This delicious superfood is rich in a variety of antioxidants, vitamins, and minerals that may help to improve skin elasticity and minimize the appearance of fine lines and wrinkles. These include:

▪️ vitamins A, C, K, and E.

▪️ calcium.

▪️ potassium.

▪️ magnesium.

▪️ phosphorus.

▪️ B vitamins.

The wide range of antioxidants in papaya helps to fight free radical damage and may delay signs of aging. Papaya also contains an enzyme called papain, which provides additional anti-aging benefits by working as one of nature’s best anti-inflammatory agents. It’s also found in many exfoliating products.

4. Blueberries.

Blueberries are rich in vitamins A and C, as well as an age-defying antioxidant called anthocyanin. This is what gives blueberries their deep, beautiful blue color.

These powerful antioxidants may help protect skin from damage due to the sun, stress, and pollution by moderating the inflammatory response and preventing collagen loss.

5. Broccoli.

Broccoli is an anti-inflammatory, anti-aging powerhouse packed with:

▪️ vitamins C and K.

▪️ a variety of antioxidants.

▪️ fiber.

▪️ folate.

▪️ lutein.

▪️ calcium.

Your body needs vitamin C for the production of collagen, the main protein in skin that gives it strength and elasticity.

6. Spinach.

Spinach is super hydrating and packed with antioxidants that help to oxygenate and replenish the entire body. It’s also rich in:

▪️ vitamins A, C, E, and K.

▪️ magnesium.

▪️ plant-based heme iron.

▪️ lutein.

This versatile leafy green’s high vitamin C content enhances collagen production to keep skin firm and smooth. But that’s not all. The vitamin A it provides may promote strong, shiny hair, while vitamin K has been shownTrusted Source to help reduce inflammation in cells.

7. Nuts.

Many nuts (especially almonds) are a great source of vitamin E, which may help repair skin tissue, retain skin moisture, and protect skin from damaging UV rays. Walnuts even containTrusted Source anti-inflammatory omega-3 fatty acids that may help:

▪️ strengthen skin cell membranes.

▪️ protect against sun damage.

▪️ give skin a beautiful glow by preserving its natural oil barrier.

8. Avocado.

Avocados are high in inflammation-fighting fatty acids that promote smooth, supple skin. They also contain a variety of essential nutrients that may prevent the negative effects of agingTrusted Source, including:

▪️ vitamins K, C, E, and A.

▪️ B vitamins.

▪️ potassium.

The high content of vitamin A in avocados can help us shed dead skin cells, leaving us with gorgeous, glowing skin. Their carotenoid content may also assist in blocking toxins and damage from the sun’s rays and also help to protect against skin cancers.

9. Sweet potatoes.

The orange color of the sweet potato comes from an antioxidant called beta-carotene which is converted to vitamin A. Vitamin A may help restore skin elasticity, promote skin cell turnover, and ultimately contribute to soft, youthful-looking skin.

This delicious root vegetable is also a great source of vitamins C and E — both of which may protect our skin from harmful free radicals and keep our complexion radiant.

10. Pomegranate seeds.

Pomegranates have been used for centuries as a healing medicinal fruit. High in vitamin C and a variety of potent antioxidantsTrusted Source, pomegranates may protect our body from free radical damage and reduce levels of inflammation in our system.

These healthy fruits also contain a compound called punicalagins, which may help to preserve collagen in the skin, slowing signs of aging.

Reference :

Joanne L. Slavin, and Beate Lloyd, “Health Benefits of Fruits and Vegetables1 “،

Jessica Bruso (12-08-2013), “What Are the Major Nutrients From Fruits & Vegetables?”، Sfgate

Nathalie Rhone (5-5-2018), “10 Anti-Aging Foods to Support Your 40s-and-Beyond Body”،

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