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10 Fruits and Vegetables you Should Eat Regularly

While it is pretty obvious that fruits and vegetables are important for a healthy life and excellent body; a lot of people are still in the dark as to why fruits and vegetables are important.

Fruit and vegetables are excellent sources of vitamins and minerals and apart from the common fact that they taste great and make you feel good, we will be looking at some of the amazing health benefits they provide.

We will also be sharing the top 10 fruits and vegetables we feel you should be eating regularly and the general benefits of fruits and vegetables.

Fruits and Vegetables market
Image Credit: tookapic via Pixabay

Importance of Fruits and Vegetables

Fruits and vegetables are power foods and everyone needs to eat more fruits and vegetables every day. Here is the importance of fruits and vegetables in the human diet.

There are so many reasons to eat plenty of fruits and vegetables every day.

1. They’re an excellent source of dietary fiber

Dietary fiber is a type of carbohydrate that cannot be digested by our bodies’ enzymes. It is very important to the body and helps in controlling your weight.

It also helps in digestion and preventing constipation. It also reduces your risk of bowel cancer.

2. They Protect your Body from Diseases

Fruits and vegetables are packed with essential vitamins, minerals, fiber, and disease-fighting phytochemicals. Because of this, eating plenty of fruits and vegetables every day can help reduce your risk of:

  • Heart disease
  • High blood pressure
  • Type II diabetes
  • Certain cancers

3. They Boost your Energy

Fruits and vegetables are a natural source of energy and give the body many nutrients you need to keep going. Busy lives require food that’s nutritious, energizing, and easy to eat on-the-go, like fresh fruits and vegetables.

Enough of the importance let’s look at the top 10 fruits and vegetables you should eat regularly.

10 Fruits and Vegetables you Should Eat Regularly


An apple a day keeps the doctor away, seems like a joke. However, this research from Medical News Today has proven that eating an apple a day will at least give you the benefits of relying on medicine.

Apples are very popular and highly nutritious as well. Apples are a rich source of polyphenols that are responsible for many of the health benefits.

They are a good source of fiber and vitamin C, and also high in fiber and water — two qualities that make them filling. This is very good for weightloss

Apples contain pectin, a type of fiber feeds the good bacteria in your gut. So why not eat an apple today?


Watermelon is an amazing fruit. It is a delicious and refreshing fruit that’s high in vitamins and minerals. It contains vitamin C, vitamin A, and many healthy compounds.

  • Vitamin C: 21% of the Reference Daily Intake (RDI)
  • Vitamin A: 18% of the RDI
  • Potassium: 5% of the RDI
  • Magnesium: 4% of the RDI
  • Vitamins B1, B5 and B6: 3% of the RDI

Watermelon is also high in carotenoids, (a plant compound that contains alpha-carotene and beta-carotene, which your body converts to vitamin A.) and lycopene. Plus, it has citrulline, an important amino acid.

Eating Watermelon daily has lots of benefits to your body, apart from keeping you hydrated, it is good for the heart, helps to prevent cancer, and also gives you glowing skin and healthy body.


Tomato is a fruit and vegetable. It is classified as being a fruit, but it’s generally prepared and eaten as a vegetable.

Whether you call it fruit or vegetable, tomatoes (especially organic tomatoes) are highly nutritious and good for you. Tomatoes are an excellent source of vitamin C, potassium, folate, and vitamin K.

Tomato is a good source of fiber and several vitamins and minerals. They also contain the famous antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.

Tomato can be eaten raw or can be cooked and eaten with your meal. Whichever you prefer, tomato is an excellent fruit and vegetable you should add to your diet.


Bananas are very sweet and highly nutritious as well. They contain lots of essential nutrients and provide special benefits for digestion, heart health and weight loss.

Bananas are rich in potassium and vitamin b6. Other than being rich in potassium, and vitamin B6, they are also a good source of vitamin C, dietary fibre, and manganese.

They help to do a number of things for the body, some of which include:

  • Bananas are good for your skin
  • They aid digestion
  • They give you energy
  • Moderate blood sugar levels
  • Supports weight loss
  • Contains powerful antioxidants

Having seen all these amazing benefits, Shouldn’t you eat a banana today?

Try our Organic Bananas!


Oranges are a good source of several vitamins and minerals, especially vitamin C, thiamine, folate, and potassium.

Oranges are mainly composed of carbs and water, with very little protein and fat and few calories.

Simple sugars — such as glucose, fructose, and sucrose — are the dominant form of carbs in oranges. They are responsible for the fruit’s sweet taste.

Oranges also contain the following fibres: pectin, cellulose, hemicellulose, and lignin.

Oranges are excellent at kidney stone prevention, heart health, fighting diseases, and boosting your immune system.


Cucumbers are high in nutrients. Although they are low in calories, they contain many vitamins and minerals that are important to the body.

Cucumber is commonly thought to be a vegetable, but it is actually a fruit. They are madeup of 96% water and contains fiber, proteins, Vitamin C, Vitamin K, Magnesium, Potassium and Manganese.

With cucumber comes the following benefits:

  • Contains Antioxidants.
  • It Promotes Hydration.
  • Aids in Weight Loss.
  • Lower Blood Sugar

Although cucumber is commonly used in preparing salad, it is a special fruit you can add to all diets and enjoy it daily.


Carrot is a root vegetable. It is a highly nutritious vegetable that is used frequently as a spice, especially in the preparation of fried rice and other delicacies.

Carrots are crunchy, tasty, and a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants.

They also have a number of health benefits. They’re weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.

People with vitamin a deficiency that is suffering night blindness should eat carrot (and other vitamin-A rich food). It will help to diminish this ailment and also boost overall eyesight.

Carrot is a great vegetable to consume regularly so remember to add it to your daily diet.


Spinach is a very tasty and also an extremely nutrient-rich vegetable. It is an excellent source of many vitamins and minerals and in high amounts.

It contains the following:

  • Vitamin C.
  • Vitamin A.
  • Vitamin K1.
  • Calcium
  • Iron.
  • Folic acid.

Apart from these, it also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E.

Unless you want to miss out on this nutritious goodness, Spinach is a must on a regular basis.

Spinach promotes skin health, boost immune function, aids blood clotting, and one spinach leaf contains over half of your daily needs.

Bitter Leaf

So you won’t believe who made it to the list. The Great Bitter Leaf Did! Yes… it is bitter and medicinal and although it is considered a herb, it is also a vegetable.

Bitter leaf is a very important protective food and useful for the maintenance of health and prevention and treatment of various diseases such as piles, diarrhea, dysentery, and other gastrointestinal tract diseases.

Once in a while, it is necessary to flush the body of toxins and bitter leaf juice is the right man for the job.

If you feel is too bitter, a well-prepared bitter leaf soup might come to the rescue as well. Bitter Leaf is a storehouse of needed vitamins such as vitamins A, B1, and B2, C, and E.

It is also important to note that Bitter Leaf juice can lead to miscarriage. Too much drinking of Bitter Leaf juice can also lead to iron deficiency in the body.


Pawpaw is loaded with antioxidants. It is delicious and loaded with nutrients that helps to reduce inflammation, fight disease and help keep you looking young.

Pawpaw is delicious and has powerful antioxidants effects. It is high in fiber, vitamins C and A, as well as other healthy plant compounds.

Research has shown that pawpaw contains lycopene which reduces the risk of cancer, and it is also beneficial for people who are being treated for cancer.

Pawpaw helps in reducing and eliminating free radicals that contribute to cancer and causes other diasese.

If you want to enjoy good health and glowing skin and keep looking younger, then adding pawpaw to your diet is a must.


Fruits and vegetables are important for your continuous growth and development as well as nourishment. Therefore it is important to include them regularly in your diet.

We have shared with you some amazing fruits and vegetables, you should eat regularly, consider adding them to your regular diet and benefits from their rich nutrients and delicious tastes. (Excluding bitter leaf of course)

Don’t forget to order quality organic fruits and vegetables from organic foods.

Visit our shop page now to grab fresh quality fruits and vegetables harvested from our farm.

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