7 Health secrets To Use Fruits and Vegetables

7 Health secrets To Use Fruits and Vegetables

Every day, when we watch TV how many times we come across advertisements of vitamins, calcium and other nutrition supplements, and after attracting with those advertisements many of us buy these supplements. It is obvious that dietary supplements can never replace the nutrients we get from our healthy diet, but have you ever thought that those artificial dietary supplements can also affect you badly. A report of New England Journal of Medicine says supplement’s disastrous effects were responsible for an average of about 23,000 emergency department (ED) visits per year. And it is caused by something which is bought for health care. Numerous supplements have ingredients that can be so strong for our body and can react badly. It happens more when you don’t have enough knowledge of its dosage and you exceed it or when you are taking more than one supplement at a time and they react to each other, so what’s the solution.

Our God has provided us everything which we need, but many of us don’t acknowledge this.  All the fruits and vegetables that are present on the face of earth have all nutritional nutrients that we require for being healthy.  And mentioning all of them is not easy, so here are 7 of them which is every one’s health secret.


They are rich in vitamins, fibers and contain high amount of antioxidants good for diabetes patients. Every cup of strawberries contains these nutritional nutrients.

  • Calories: 53 kcal
  • Protein: 1.11 g
  • Carbohydrates: 12.75 g
  • Dietary fiber: 3.30 g
  • Calcium: 27 mg
  • Iron: 0.68 mg
  • Magnesium: 22 mg
  • Phosphorus: 40 mg
  • Potassium: 254 mg
  • Vitamin C: 97.60 mg
  • Folate: 40 micrograms (mcg)
  • Vitamin A: 28 international units (IU)


An amazing source of vitamins and minerals, good for strengthening low eye-sights, as they are rich in vitamin A. Good for Cancer patients as it helps in lowering high blood pressure.

The 100 gram of carrot contains;

  • Calories: 41
  • Water: 88%
  • Protein: 0.9 grams
  • Carbs: 9.6 grams
  • Sugar: 4.7 grams
  • Fiber: 2.8 grams
  • Fat: 0.2 grams


Spinach have good amount of Vitamin A, Vitamin C, Vitamin K1, Folic Acid, Iron and calcium. Spinach is also rich in Vitamins B6, B9 and E, potassium and magnesium.

Every (100 grams) of raw spinach contains;

  • Calories: 23
  • Water: 91%
  • Protein: 2.9 grams
  • Carbs: 3.6 grams
  • Sugar: 0.4 grams
  • Fiber: 2.2 grams
  • Fat: 0.4 grams


We all know this saying “An apple a day keeps doctor away” because it is full jar of goodness. It is full of fiber and good level of manganese, copper, and the vitamins A, E, B1, B2, and B6.

6.4 ounces or 182 grams of Apple contains:

  • Calories: 95
  • Carbs: 25 grams
  • Fiber: 4 grams
  • Vitamin C: 14% of the Reference Daily Intake (RDI)
  • Potassium: 6% of the RDI
  • Vitamin K: 5% of the RDI


100-gram of raw tomato contains;

  • Calories: 18
  • Water: 95%
  • Protein: 0.9 grams
  • Carbs: 3.9 grams
  • Sugar: 2.6 grams
  • Fiber: 1.2 grams
  • Fat: 0.2 grams


174 grams of pomegranate contains;

  • Calories:  114
  • Fiber: 7 grams
  • Protein: 3 grams
  • Vitamin C: 30% of the RDI
  • Vitamin K: 36% of the RDI
  • Folate: 16% of the RDI
  • Potassium: 12% of the RDI
  • Sugar: 24 grams


3 grams of raw garlic contains:

  • Calories: 0.2 grams
  • Manganese: 2% of the Daily Value (DV)
  • Vitamin B6: 2% of the DV
  • Vitamin C: 1% of the DV
  • Selenium: 1% of the DV
  • Fiber: 0.06 grams
  • Carbs: 1 gram
  • Decent amounts of calcium, copper, potassium, phosphorus, iron and vitamin B1

Mix of veg and fruits is best for health.


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