These wondrous foods provide higher antioxidants and phytochemicals to help delay the aging process, strengthen our immunity towards immeasurable ailments besides prevent inflammation and oxidative stress. Another reason why these foods have been touted as the nutrients rich foods is due to its anti-oxidant property that helps to maintain a healthy and radiant skin.


Avocadoes, or sometimes they’re called “alligator pear” or “avocado pear”, are the healthiest fruit that are loaded with a significant quantity of vitamins (B6, C, E, K), folic acid, copper, dietary fibre and carotenoids. The avocado has a nutrient content of oleic acid, a monounsaturated fat, which helps lower cholesterol besides protecting against breast cancer. Avocadoes also aids in regulating blood pressure, and guarding against stroke and heart disease since they are such a great source of potassium. Interestingly, these green fruits contain a substance called glutathione, which is one of our body’s master antioxidants that help delay aging process.


Berries are wonder fruits that are packed with vitamin C for promoting strong connective tissues and immune system. Blackberries, raspberries, cranberries, goji berries, strawberries, and blueberries offer a great source of flavanoids and phytochemicals (caffeic acid, ellagic acid, chlorogenic, carotenoids, lutein, anthocyanins) that may help prevent certain types of cancers and numerous ailments. Berries also contain powerful antioxidants that help prevent inflammation and oxidative stress on the lining of blood vessels.

Sweet potatoes

Sweet potatoes contain two potent antioxidants; vitamin C and vitamin A (beta carotenes) that help our body remove free radicals to prevent these chemical substances from damaging our cells. Due to its significant amount of antioxidants, sweet potatoes have been regarded as a super food to help combat inflammatory related ailments such as gout, arthritis and asthma. In addition, they contain folate (folic acid), iron, copper, manganese, pantothenic acid, dietary fibre, vitamins (B2, B6 and E) and biotin (B7), particularly those with the deeper colors. In fact, sweet potatoes are a nutritional powerhouse that can be helpful for haemorrhoids, cancer, stomach ulcers and can also help stabilize blood sugar levels, making them an ideal and best food for diabetics.

Citrus fruits

Citrus fruits (limes, oranges, grapefruits and lemons) are an excellence source of vitamin C (ascorbic acid) and play a crucial role in the formation of collagen which is essential for building strong and healthy bones, blood vessels, ligaments, dentin, skin, and tendons. Citrus fruits are also rich in phosphorus, riboflavin, folate, potassium, vitamin B6, niacin, calcium, glycaemic and non-glycaemic carbohydrate, thiamine, magnesium, copper and phytochemicals, hence, a diet with citrus fruits contributes to an ideal sodium-restricted, low-fat diets and helps to prevent cataracts, anaemia, cancer, neural tube defects and cardiovascular disease.


Grapes provide a wealth of nutrients, such as folate, vitamins (A, B6 and C), calcium, iron, selenium, potassium, phosphorus particularly the dark-skinned grapes. Grapes have been known to contain over 20 types of antioxidants, and one of the powerful antioxidants is flavonoids that can reduce/prevent cell damage due to the presence of free radicals in our body. The nutritional value of grapes plays a pivotal role in preventing/reducing innumerable diseases such as cardiovascular disease, migraine, constipation, asthma, indigestion, fatigue, kidney disorder, breast cancer, macular degeneration, Alzheimer’s disease, and cataracts.


Nutrient-dense carrots provide excellent source of vitamins (A, B, C, D, E, G, K), iron, niacin, phosphorus, potassium, calcium, riboflavin and dietary fibre for our good health. Carrots contain carotenoids which are a good source of antioxidants agents, which help lower blood sugar and fight against free radicals in our body.


Tomatoes contain a red pigment called lycopene, a powerful antioxidant that helps fight against cancerous cells formation. Lycopene also acts to neutralize free radicals that can cause cell damage in our body. The higher content of lycopene found in the tomatoes has significantly benefited humans in preventing rectal cancer, stomach cancer, colon cancer, prostate cancer, cervical cancer as well as heart disease.


Spinach is a dark-green, leafy vegetable that is packed with significant amounts of nutrients such as folate, magnesium, vitamin A, lutein, protein, vitamin C, beta-carotene, fiber, vitamin K, iron and calcium. Carotenoids found in spinach can help prevent cataracts and macular degeneration.

Warning: You’re strictly prohibited to consume spinach in unusually large amounts on a long-term regular basis since spinach contains higher levels of oxalate which may pose a health problem.


Broccoli is a nutritional powerhouse that is rich in beta carotene, folic acid, lutein, glutathione, magnesium, fiber, isothiocyanates, vitamin C and carotenoids.  This vegetable has long been known for its antioxidants and phytochemicals that have an anti-cancer property.


Cantaloupe is a nutritional fruit that provides excellent nutrients of potassium, vitamins (A, B6 and C), dietary fibre, thiamine, niacin, folic acid, beta-caroetene and pantothenic acid (B5). It’s documented that ¼ section of this nutritional melon offers as much as vitamin C and A to meet human nutrient needs. Consumption of this delicious fruit can help our body eliminate excess sodium, strengthen immune system, prevent muscle cramps, lower the risks of coronary heart disease, neural tube defects and various types of cancer, improve vision, as well as improve the maintenance and formation of new cells.

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