Some fruits and vegetables are especially popular due to their accessibility and health benefits. Bananas and apples are available year-round and are not restricted to any particular season. It is easy to grow onions and potatoes. The fruits and vegetables on this list are healthy options, and many are available year-round in supermarkets.
The Most Famous Types of Fruits and Vegetables in the World and their Health Benefits
1. Orange
Amount produced globally: 78.7 million tons
There are more than 400 known types of oranges and they fall into two categories: sweet and bitter. This citrus fruit, which typically thrives in tropical climates, is a good source of fiber, vitamin C, thiamin (vitamin B1), folic acid (vitamin B9), potassium, and flavonoids. Rich in antioxidants, oranges are low in protein and fat and consist primarily of water and carbohydrates. Research has shown that the citric acid and citrate present in this fruit help prevent kidney stones.
The nutrients in oranges can support digestive health, prevent anemia, and reduce the risks of obesity, heart disease and diabetes. In 1747, Royal Naval Surgeon James Lind discovered that citrus fruits, including lemons and oranges, helped sailors recover from scurvy.
2. Apples
Amount produced globally: 87.2 million tons
This versatile fruit is rich in polyphenols, although to get the most benefit the skin should be left on because that's where these compounds are, it's also rich in fibre. Polyphenols reduce inflammation and blood sugar levels, and if taken as part of a daily diet, they can help with everything from preventing cancer to type 2 diabetes. Research has shown that this popular fruit can also help with weight loss.
Apples are filled with soluble fiber, which is known to lower cholesterol levels, while another type of fiber, pectin, helps promote good gut bacteria. Apples also have a rich history of appearing in everything from the Bible, called the forbidden fruit in the story of Adam and Eve, to the paintings and poetry of some of history's greatest artists and poets. Including Caravaggio, Magritte and Dylan. Thomas and Robert Frost.
3. Cucumber and Pickles
Amount produced globally: 87.8 million tons
Most people think of pickles as small pickled cucumbers or pickled cucumbers, but "gherkin" is simply the German word for cucumber. Cucumbers are low in calories and rich in nutrients, and include vitamin A, several B vitamins, vitamin K, folic acid, vitamin C, calcium, iron, magnesium, phosphorous, potassium, and zinc. Cucumber, a fruit (a vegetable at least) native to India, consists mostly of water, which makes up more than 95% of its mass. They also help prevent dehydration and support a healthy digestive system.
The many health benefits of fruits that come not only green, but also white, orange, and yellow include the ability to stabilize metabolism, promote bone health, and, as a member of the gourd plant family, cucumbers contain cucurbits. , which can prevent cancer and atherosclerosis. When it comes to getting the most health benefits from cucumbers, it is best to leave the peel on. This versatile fruit also has many benefits for the skin as it can be used to soothe and reduce puffiness as well as in face masks.
4. Sweet Potato
Amount produced globally: 91.8 million tons
There are hundreds of sweet potato varieties around the world, and they are available in many shades, including yellow, white, and deep purple. In a family different from the popular potato, sweet potato is an edible root. Sweet potatoes with orange flesh contain the highest amount of beta-carotene, while sweet potatoes with purple flesh are rich in anthocyanins. Both anthocyanins and beta-carotene contain phytochemicals that have been shown to have many health benefits, including slowing the growth of cancer cells, reducing inflammation, regulating hormones, and boosting immunity.
Sweet potato leaves and leaf buds are also edible, and in countries outside the United States, they are a healthy food choice. The way this root is cooked determines its nutritional value: boiling retains more beta-carotene than frying or baking, and reducing cooking time helps retain nutrients.
5. Dried Onions
Amount produced globally: 100 million tons
Onion is one of the oldest cultivated vegetables, and it has many benefits throughout history. They can grow almost anywhere in various climates and on many types of soil, and are easy to store, dry, and maintain. In Egypt, onions came to symbolize eternal life, were included in funeral ceremonies, and were part of the ancient mummification process. They are healthy and affordable vegetables that can be eaten both raw and cooked, although there are higher levels of organosulfur compounds in raw onions.
Onions are a great source of vitamin C, flavonoids, and phytochemicals. This hearty vegetable with a past provides many health benefits, including lowering blood pressure, supporting bone health, and reducing inflammation.
6. Watermelon
Amount produced globally: 100 million tons
Writer Mark Twain had a passion for watermelon, saying of this beloved summer fruit, "When you taste it, you know what angels eat." While the sweet taste of watermelon is appealing, the fruit has a colorful history and has been depicted on the walls of Egyptian tombs. Watermelon contains a large proportion of vitamins A and C, potassium, fiber and magnesium.
While most people eat only the pink pulp, the entire fruit is edible, including the seeds and the green skin or rind. The seeds are a rich source of vitamins, protein, zinc, copper, omega-3 and omega-6 fatty acids, and potassium, and the peel is rich in citrulline, which may be beneficial for improving blood vessel function. In 2007, watermelon was named the state vegetable of Oklahoma, and while the pink and fleshy treat is often considered a fruit, some consider it a vegetable as well.
7. Banana
Amount produced globally: 117 million tons
High in potassium, vitamin C and dietary fiber, bananas are among the most popular and consumed fruits in the world. More than 100 billion bananas are eaten around the world each year, according to the Mayo Clinic. In the United States alone, the average person eats about 90 bananas a year.
Due to the amount of potassium in bananas, they help prevent muscle cramps, and because they are a primary source of carbohydrates, they are also a great food to eat when you need a boost of energy. It is believed that there are more than 1,000 species of bananas grown in more than 150 countries. The most common type is called Cavendish.
8. Tomatoes
Amount produced globally: 181 million tons
Botanically speaking, the tomato is a fruit and a relative of the potato. In the 19th century, the Supreme Court ruled that tomatoes were a vegetable and therefore subject to a 10% import tax. Whether they are a fruit or a vegetable, tomatoes have numerous health benefits and are a source of the antioxidant lycopene, which can reduce the risk of cancer and heart disease.
Tomatoes are also a great source of vitamin K, potassium, vitamin C, and folic acid. This popular food was thought to be poisonous in the United States, where it was part of the nightshade family.
9. Cassava
Amount produced globally: 304 million tons
Calorie-rich vegetable cassava is abundant in carbohydrates and contains many vitamins and minerals, including vitamin C, thiamine, riboflavin, and niacin. Supports gut health and can help with migraine headaches and weight loss. Its protein-rich leaves are also edible if dried or cooked. This starchy root is a great substitute for potatoes and has a nutty flavor.
The preparation is a staple in West African, Caribbean, and Latin American cuisine, as raw cassava contains a natural form of cyanide, although when cooked, these compounds degrade to safe, non-toxic levels. Cassava also has other uses and has been converted into a biofuel in some countries.
10. Potatoes
Amount produced globally: 370 million tons
This starchy root vegetable has virtually no fat and comes in thousands of varieties, including Yukon Gold, Kennebec, and Russett. Potatoes are relatively easy to grow and can be prepared in a variety of ways, including baking, frying, mashing, and blanching.
The B vitamins in potatoes can help improve mood and reduce stress, while fiber aids digestion and flavonoids can protect against infection and disease. Potato peel or peel is full of nutrients, and eating both the skin and the flesh of the potato increases the amount of minerals, vitamins and fiber per serving, providing the greatest health benefit.
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