It's important to know that there is no such thing as an unhealthy piece of produce, but they all have different nutrients to offer. We're breaking down the top 10 fruits and veggies that pack the most nutrients per servings.
Mango
There is so much to love about this bright and tangy fruit. In just a 3/4 cup serving you will find vitamins C, A and B6; it is also a good source of folate and copper. Add fresh mango to salads and salsa (try grilling it) or toss some frozen chunks into your smoothies and overnight oats.
Kale
A veggie that lives up to the trendy hype! Whether you enjoy kale raw in a salad, sautéed in pasta or roasted into crispy chips, kale delivers vitamin K for healthy bones and blood, as well as calcium (more bone boosting) and potassium for your muscles. Kale is also classified as a cruciferous veggie, a family of plant-based foods with cancer-fighting properties.
Banana
Bananas get a bad rep for no good reason. We love bananas because they provide healthy carbs — complete with 3 grams of fiber per serving — as well as potassium and vitamin B6. Enjoy them as a snack, on a peanut butter sandwich or frozen and blended into smoothies.
Spinach
Another leafy green worth loving. Popeye was on to something opting for iron-rich spinach to help keep him flexing. This versatile green can be enjoyed cooked or raw, in soup, on sandwiches or on pizza and salad. One cup of raw spinach — which isn’t even very much — boasts 181% of your daily needs for vitamin K as well as ample doses of vitamin A, folate, and magnesium.
Wild Blueberries
We are wild about these tiny berries and love to sprinkle them into oatmeal, pancakes, baked goods, dressings and sauces. One cup offers up 6 grams of tummy-pleasing fiber as well as 170% of the daily recommended amount of manganese, a mineral that supports bone health and metabolism. These special blueberries may also boost brain function, providing 33% more brain-fueling anthocyanins (a specific antioxidant) than ordinary blueberries.
Carrots
Another no-fuss veggie worth devouring. From vision and skin protecting beta-carotene to fiber and potassium, carrots are one of the most affordable veggies around. A staple in mirepoix, carrots are also wonderful in cold pressed juices, salads and piled high on a sandwiches.
Tomatoes
Tomatoes are one of the few foods that have more antioxidants when cooked. The antioxidant lycopene found in tomatoes may help reduce your chances of heart disease and certain types of cancer. Bump up the lycopene content with cooked tomato products like canned tomatoes and marinara sauce.
Garlic
Garlic and other members of the allium family contain compounds linked to cancer prevention. So bring on the garlic breath and add raw or cooked garlic to sauces, soups, marinades and roasted and sautéed vegetables.
Avocado
From ice cream to toast topper, what can’t avocados accomplish? In addition to heart-healthy fats, avocados also contain antioxidants that may help protect against neurogenerative diseases like Alzheimer’s.
Apples
They don’t keep the doctor away for nothing! Apples contain plentiful amounts of both soluble and insoluble fiber, plus a chemical called quercetin that helps fight inflammation.
