30 Foods You Cannot Miss Out On Eating

With all the “best” and “worst” lists out there, here is another list that is bound to get you to sit up and take notice. And the best part is that this time, the list really matters. It’s the list of 30 fruits, vegetables and more you cannot miss out on. It is literally a guide to put good health in your hands (or garden).

Make sure you’re incorporating these fruits and vegetables in your diet for the best health:


Tomatoes: Tomatoes in any form (fresh, canned, in soup, etc.) are a rich source of Lycopene. Lycopene is one of the most powerful antioxidants, and is thought to reduce the risk of certain cancers, particularly prostate cancer in men.


Carrots, Papaya, Mangoes, and Cantaloupes: In fact many orange and yellow colored vegetables are quite important since they contain beta carotene (the pigment that gives them the yellow color) which the body uses to convert into vitamin A. Vitamin A is an essential cancer-fighting vitamin.


Apples: That phrase (you know, the one about the doctor) came about for very good reason. Apples contain a very powerful antioxidant called Quercetin, which is known to reduce degeneration of brain cells in rats and may be effective in preventing a wide variety of diseases, including cancer. Apples are high in fiber, specifically a particular kind of fiber that remains in the colon and produces chemicals that prevent formation of cancer cells.


Mushrooms: Though mushrooms are commonly thought to have little nutritional value, many species are high in fiber and provide vitamins such as thiamine, riboflavin, and niacin. Mushrooms are also extremely important since they’re one of the only vegetarian food stuffs that provide the body with vitamin D. Vegetarians are often found lacking vitamin D since it is typically found in meat and dairy products. Vitamin D plays an important role in absorption of calcium and magnesium and may have skin cancer-fighting properties.


Almonds, Pine nuts, Peanuts, Brazil nuts, Sunflower seeds: All five are rich sources of Vitamin E, especially almonds and sunflower seeds. Vitamin E is a very important antioxidant and essential for fighting off tissue damage resulting from the ravages of free radicals. It is also essential for maintaining young-looking skin and healthy hair.


Spinach, Broccoli, Cabbage, Lettuce, Green turnips: In fact, all green leafy vegetables are storehouses of nutrition and rich in vitamin C, vitamin K, folate, calcium, magnesium, zinc, fiber and phytochemicals – all essential for proper development of the body in growing years and building immunity while acting as antioxidants. The darker the green, the better.


Oranges, Lemons, Kiwis, Strawberries, Grapefruit, and Tangerines: All rich sources of vitamin C. Vitamin C is known to boost the immune system significantly. It is an antioxidant, which means it reduces the cell damage caused by free radicals.


Black beans, string beans, Lima beans, French beans, peas, lentils, legumes: Beans of any kind and of any family are some of the best foods to eat. They are high in protein, fiber, all the B vitamins, iron, folic acid, magnesium and phytochemicals. Beans are thought to be helpful in managing diabetes, and may reduce prostrate and breast cancer risks, and lower cholesterol.



If you’re not getting enough of the above fruits, veggies, nuts and seeds in your diet, today is the day to start! Even by incorporating just a few of these into your daily regimen, you will be on your way to better health in no time.