Fruits and Vegetables - group 6

 Fruits and vegetables: benefits, vitamins and minerals

Fruits and vegetables are a fundamental part of our diet. They constitute a group of essential foods for our health and well-being, especially for their contribution of vitamins and minerals. Next we will present a list of fruits and vegetables that are essential for health.

Fruits

Mango: It is a great antioxidant and anti-inflammatory, contains soluble fiber, which benefits your health. In minerals it contains 1.70 g of calcium, 170 mg of potassium and in vitamins it contains vitamin B1 1.2 mg and vitamin B3 16 mg.

Papaya: The benefits of papaya are It is a good diuretic and Increase natural defenses. In minerals it contains calcio 0,04 mg, potasio 214 mg and in vitamins it contains vitamin B6 0.02 mg, vitamin A 148 mg. 

Peach: In benefits is a fruit that regulates blood pressure and also helps prevent states of fatigue, anxiety and stress. In minerals it contains potassium 190 mg, Calcium 6 mg and in vitamins it contains vitamins vitamin A 326 mg and vitamin C 6.6 mg. 

Pear: In benefits, it has anti-inflammatory properties and reduces the risk of diabetes. In minerals it contains calcium 9 mg, Magnesium 7 mg and in vitamins it contains vitamins A 25 IU and vitamins D 4,5 mg.

Grapes: Reduces the risk of cardiovascular diseñase and grapes are a great source of sugars and carbohydrates. In minerals it contains iron 0,3 mg, Magnesium 5 mg and in vitamins it contains vitamin B6 0,1 mg and Vitamin C 4 mg.

Coconut: coconut water is low in fat and sugar, it hardly provides calories and quenches thirst and helps regulate muscle tone and improve heart functions. In minerals it contains Potassium (398 mg), phosphorus (110 mg) and in vitamins it contains vitamin C (39 MG) and vitamin B1 (0.06 mg).

Vegetables

Beet: It is very important for the body to create new and indispensable cells for pregnant women. It allows the iron absorbing and reinforces bones, teeth and the immune system. In minerals it contains fiber: 3.1 g, potassium: 300 mg and in vitamins it contains vitamin C: 10 mg and vitamin K 0,2 mg.

Swiss chard: essential to be able to absorb iron and an important antioxidant.  helps improve the strength of bones, skin, hair and eyesight. In minerals it contains Calcium: 80 mg, potassium: 378 mg and vitamins it contain vitamin C: 35 mg.

Onion: Good for circulation it prevents the formation of clots in the blood, promotes blood circulation and helps fight diseases related to poor circulation. It favors the elimination of body fluids. In minerals it contains phosphorus 29 mg, iron 0,21 mg and vitamins it contain vitamin B4 6,1 mg and vitamin 6 0,12 mg.

Pepper: they strengthen the immune system, are antioxidants and improve eye. In minerals it contains  Fiber 1.8 g, Potassium 155 mg and vitamins it contain Vitamin C 152 mg and  Vitamin A 90 ug. 

Kale: helps prevent osteoporosis and heart disease. In minerals it contain sodium 38 mg potassium 491 mg and vitamins it contain vitamin A 9,990 IU and vitamin C 120 mg. 

Peas: they are a good source of soluble fibers, which promote intestinal transit and therefore help prevent colon cancer; and vegetable protein and so they help keep body tissues in good condition. In minerals it contain phosphorus 342 mg, potassium 118 and vitamins it contain Vitamin B 0.3 g and vitamin E 5 g.

All fruits and vegetables are healthy, but some are even healthier than others. Try to eat a variety of fruits and vegetables from the list above to improve your health.