Making the world a better place


10 Most Nutritious Fruits and Vegetables

It’s undeniable that fruits and vegetables are excellent foods to have all the nutrients necessary for the proper functioning of your health.

However, among all fruits and vegetables that mother nature offers us, there are some that have many more nutrients than others. Therefore, these specific fruits and vegetables need to be consumed.

So, if you’re wondering which fruits and vegetables can provide you with the maximum of nutrients, let’s see 10 most nutritious fruits and vegetables.




10 most nutritious fruits and vegetables Fruit


Orange is the most common fruit that you can find on the shelves of supermarkets. But certainly one of the best nutritious fruits. Indeed, this citrus fruit is a great source of vitamins A, C, calcium and copper. It contains also flavonoids, an antioxidant very well-known for its anti-inflammatory anti-stress benefits.

Therefore, all these components allow decreasing the risks of cancer (such as oesophagal cancer, stomach cancer, colon cancer) and cardiovascular diseases.



Lemon is the ultimate detoxifying fruit.

Rich in flavonoids, lemon has antioxidant properties that can protect you against many diseases such as certain cancers and cardiovascular disease and reduce cholesterol levels. It reduces the body’s acidity and prevents inflammatory diseases.

Citrus fruits are also rich in pectin, a small white skin located between the flesh and the coloured part of the rind. As it is rich in fibres, it is very important to eat it and not to peel the fruit too roughly.

Read –> 5 great benefits of lemon 



Mango is a great source of minerals including magnesium, potassium, calcium and iron. This exotic fruit is also rich in vitamins C and E, as well as flavonoids and soluble fibres. Therefore, mango can prevent some cancers and intestinal system. One mango offers 5g of fibre and is a great source of phosphorus, potassium, magnesium, calcium, vitamin A and C.



Blueberries are such a good ally to offer you a lot of nutrients. Raspberries are part of the blueberries and contain many health benefits. One cup of them can provide you 8g of fibre. Besides, they are full of vitamins C and K and offers a great input of folic acid.



Avocado is part of the 10 most nutritious fruits and vegetables.

It’s a precious source of vitamins and minerals. It contains a ton of vitamins B (B1, B2, B3, B5…) E and K, copper, phosphorus, magnesium, potassium, iron and zinc! Although avocado is very high in fat, it’s mainly made up of ‘good’ fats for the decrease of cardiovascular diseases.

Read –> The benefits of avocado



10 most nutritious fruits and vegetables vegetables


This is probably the most nutritious vegetables among all the others. Indeed, kale is extremely great for your daily input of vitamin C, K and A. It contains also a large quantity of copper, vitamin B6 and finally minerals such as potassium, calcium and magnesium.

In short, you can’t miss this green veggie if you want to enjoy all the nutrients for your health.


Brussel sprouts

It may not be the most popular vegetable, but its components can provide you with good nutrients for your health. By eating 5 or 6 Brussel sprouts, you are already meeting your daily intake of vitamins C and K.

This green vegetable contains also many minerals and antioxidants whose benefits allow to decrease the risks of cancer, lower inflammation and improve your health overall.



This superfood is a great deal to enjoy a large amount of vitamin C, calcium, potassium and phosphorus. We can’t forget the antioxidants that are found in large quantities in broccoli. Antioxidants are excellent to lower the risks of cancer.

Furthermore, the vitamin K of the broccoli is particularly excellent for the health of bones.

Read –> Why is broccoli the best food in the world? 



Not really a common vegetable but one the most nutritious vegetables. It’s rich in vitamin K and vitamin C. besides their sources of vitamins, artichoke provides you with great quantities of minerals including copper, calcium, potassium and iron. Therefore, this veggie is perfect to protect your health against cancer, cardiovascular diseases and is an excellent anti-inflammatory.


Bell pepper

Bell pepper is super rich in vitamin C. Peppers of all colours contain also vitamins C, B-6, A, fibres and also antioxidants. However, red pepper has far more vitamin C than green and yellow peppers. This source of vitamin C and antioxidants not only strengthen your immune system but also protect the health of bones, skin, hair and teeth.



Fruits and vegetables are the ultimate food to provide your health full amount of benefits. They are full of fibres, water. Besides, they’re generally perfect sources of vitamins (C, K, A, B, etc.) and minerals such as iron, calcium, potassium, copper, and also antioxidants.

All these components are so important to protect your health. They can help decrease the cholesterol rate in blood levels, delay aging, lower the risks of cardiovascular diseases and cancer, protect the health of bones, skin, teeth, etc. They allow you to maintain healthy body tissues, boost your immune system and protect your nervous system.

You can’t miss them as they offer you so many nutrients to allow the proper functioning of your health. You now know the 10 most nutritious fruits and vegetables. Go shopping and buy these excellent and nutritious foods!



Sources and further readings

Newairz: 7 most nutritious foods

British Nutrition Foundation:



Featured Image “10 most nutritious fruits and vegetables” by Dan Gold on Unsplash

Oleg Magni on Pexels.

Photo of Fruits by Trang Doan on Pexels.

Photo of Vegetables by Magda Ehlers on Pexels.

Pret-a-Train is a team of Personal trainer in London. Expert and passionated about health, nutrition and fitness. They help people to get better on themselves.

Leave a Reply

Your email address will not be published. Required fields are marked *