Green Fruits And Vegetables (Uses, Health Benefits, And Where To Buy Them) 

Green Fruits And Vegetables (Uses, Health Benefits, And Where To Buy Them) 

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Green fruits and vegetables are some of the most common and easily accessible fruits one can add to one’s diet. They are quite rich in antioxidants that promote good health. The great thing about them is that vegans can completely depend on them to provide all the necessary nutrients. Let’s look at some of them.

Green Fruits

Apple

Apples are one of the most common fruits known to us. They generally belong to the genus Malus, and have various species underneath that. The most common species, however, is Malus domestica.

Apples are sweet, crunchy fruits that can come in different colors, such as green, red, and yellow. However, we are focusing on green apples. Green apples are green due to a pigment called chlorophyll, which is an antioxidant.

In addition to other antioxidants, chlorophyll is beneficial to your body. Apples contain a lot of fiber and are packed with nutrients. Keep in mind the saying, “an apple a day keeps the doctor away.”

Uses

  1. Apples can be baked into pies.
  2. They can be juiced and used to create a variety of drinks.
  3. Apples make great components in salads.
  4. They can also be processed into jams.

Health benefits

  1. Apples are quite rich in antioxidants. These antioxidants are quite crucial to neutralizing free radicals in your body.
  2. Helps in weight loss: Due to their high fiber content, apples can give a feeling of satiety. This means you feel full, and hence reduce your calorie intake.
  3. Good for heart health: Apples contain soluble fiber. This kind of fiber helps to lower cholesterol levels. This helps your heart in the long run.

Where can you buy apples?

You can buy apples at any grocery store near you. Popular choices include: Walmart, Kaufmann Orchards, Heller Orchards, Linvilla Orchards, etc.

Avocado

Avocados are wonderful fruits originating from the Americas. It has the botanical name of Persea americana. This fruit is characterized by its light green juicy flesh surrounding a large seed.

Avocado is rich in monounsaturated fats and is quite a staple for vegetarians who want a substitute in their sandwiches. The flesh of avocado is quite prone to browning when exposed to air. However, this can be prevented by adding lime juice to the cut pieces after peeling.

Below is the nutritional content of avocados. A cup of sliced avocados yields:

  • 234 calories
  • 21 g of fat.
  • 2.9 g of protein.
  • 10 g of fiber.
  • 24% of the daily value of Vitamin C.
  • 708.1 mg of potassium.

Uses

  1. Due to their high fat content, avocados can be used to produce oil. This oil can be used in salads or dips.
  2. It can be used as a substitute for meat in vegetarian dishes.
  3. They can be used in smoothies.
  4. Avocados contain nutrients which make them useful for producing skin and facial products.

Health Benefits

  1. Avocados are good for hair health. The oil contained in them has nutrients that promote good hair health. This oil makes your hair stronger and more resistant to damage.
  2. Avocados improve skin health. Avocado oil is packed with vitamins like vitamin C and E that help the skin’s elasticity and boost the production of new skin cells.
  3. Avocados have a high fiber content. This fiber is good as it aids digestion and promotes satiety. It also helps in lowering blood sugar and cholesterol levels.

Where can you get avocados?

You can get avocados in the following stores: Whole Food Markets, Avocado Monthly, and California Avocados Direct.

Pear

Pears belong to the family Rosaceae. Different species have different flavors, ranging from tangy to sweet. Pears used to be called “butter fruit”. This was due to their soft and buttery texture. Most of the species of pear can be consumed fresh or dried. However, the cooking pear is only edible after hours of cooking. Pears are a good source of nutrients.

1 medium-sized pear gives:

  • 100 calories
  • 25 g of carbs.
  • 6 g of fiber.
  • 1 g of protein.
  • 7 mg of vitamin C.

Uses

  1. Pears can be made into ciders just like apple ciders.
  2. They can be made into jellies and jams.
  3. The puree can be used to manufacture a variety of snack foods.
  4. Pears can be used to make fruit brandy.

Health Benefits

  1. Rich in Vitamin A: This vitamin is very important for good eyesight and the maintenance of the skin and hair.
  2. It has anti-inflammatory properties: Pears are high in antioxidants and flavonoids. These substances help reduce swelling and pain in your body. Most of these inflammations are risk factors for cancer and heart diseases.
  3. Helps blood circulation: Pears are rich in iron and copper. These two minerals are important both for the production of blood and its circulation.

Where can you get pears?

You can get pears in these stores: Jaycee Foods, Amazon, ALDI, etc.

Cucumber

Cucumber is a creeping vine plant that is from the Cucurbitaceae family. These fruits are very famous for being made into pickles. You must note, however, that there are different varieties made for different purposes. These varieties are: Slicing, Pickling, and Seedless. Cucumbers have a slight melon taste, and the slight bitter taste some species have is as a result of cucurbitacins.

Below is the nutritional value of cucumbers. One medium cucumber contains:

  • 30 Calories
  • 6 g of carbs.
  • 3 g of protein.
  • 2 g of fiber.
  • 10% of the daily value of vitamin C.
  • 57% of the daily value of vitamin K

Uses

  1. A popular use of cucumbers is to make pickles. Pickles are cucumbers preserved in brine. They can be used in cheeseburgers.
  2. That can be used in salads.
  3. Cucumbers can be consumed raw as a snack. Their crunchiness is quite a delight.

Health Benefits

  1. High in antioxidants: Cucumbers contain beta-carotene, an antioxidant. Antioxidants fight free radicals and unpaired electrons that can cause damage to your cells.
  2. It is rich in Vitamin K: Vitamin K helps to facilitate blood clotting in wounds. Cucumber provides you with 57% of your daily needs.
  3. Cucumbers have a high fiber content: This fiber is good for preventing constipation as it promotes food bowel movement.

Where can you buy cucumbers?

You can get cucumbers in any of the following places: Walmart, Whole Food Markets, or Jaycee Foods.

Kiwi

The kiwifruit, also called Chinese gooseberry, is a tropical fruit that originated in China. It is a berry from the genus Actinidia. It has a slightly tart edible skin covering green or gold flesh. This flesh contains small, black edible seeds.

Kiwis are low-calorie but highly nutritious fruits. 100 grams of kiwi yields:

  • 61 calories
  • 0.5 g of fat.
  • 15 g of carbs.
  • 3 g of fiber.
  • 1.1 g of protein.
  • 154% of the daily value of Vitamin C.

Uses

  1. These fruits can be juiced or made into smoothies.
  2. Kiwis can be baked into muffins and pies.
  3. They can be roasted and eaten with custard.
  4. They can be made into cakes.

Health Benefits

  1. Kiwis are rich in vitamin C: Vitamin C is an important nutrient for our immunity system. It helps us fight infections and diseases.
  2. Rich in dietary fiber: This fiber helps deal with constipation. It is also a good preventative measure against colon cancer.
  3. Good for the heart: Kiwis are high in antioxidants that lower the cholesterol level. This means that it can reduce the risk factors for stroke and heart diseases.

Where to buy kiwis.

Kiwis can be bought in grocery stores: Kiwi Food Market, Walmart Supermarket, MegaKiwi, etc.

Green grapes

Grapes are enjoyable fruits that grow in clusters. Botanically, they are berries and can be eaten fresh. Originating from the Middle East, these fruits have been around for a really long time. They are the major precursors of wine. Grapes can be eaten fresh or dried and preserved to form raisins.

Grapes have low calories but are quite rich in nutrients. A 100 gram of grapes gives:

  • 67 calories
  • 0.4 g of fat.
  • 17 g of carbs.
  • 0.6 g of protein.
  • 6% of the daily value of Vitamin C.
  • 0.9 g of fiber.

Uses

  1. Grapes can be processed into wines. White wine and red wine are products of the different species of grape.
  2. They can be dried into raisins, which can be used in cakes.
  3. Grapes can be made from grapes.
  4. They can be processed into juice.

Health benefits

  1. Grapes are rich in copper and vitamin K. These two are essential for energy production and blood clotting, respectively.
  2. It has a high level of B-vitamins. Vitamin B1 and B2 are important for proper growth and development.
  3. Resveratrol is found in grape skin. This substance is an antioxidant that can help reduce cholesterol levels.

Where to buy grapes

You can get grapes in the following stores: Great Grapes, ALDI, Grapery, etc.

Limes

Limes are the distant cousins of oranges and lemons as they belong to the citrus family. They are characterized by a sour and tart taste.

They are packed with nutrients, having lots of essential vitamins and minerals.

A medium-sized lime contains:

  • 20 calories
  • 7 g of carbs.
  • 1.9 g of fiber.
  • 22% of the daily value of vitamin C.
  • 2 % of the daily value of calcium.
  • 0.5 g of protein.

Uses

  1. Limes can be used to make drinks such as limeades and margaritas.
  2. They can be used to garnish salads.
  3. The citric acid in limes can prevent avocados from browning.

Health benefits

  1. Lime boosts your immunity due to the fact that it contains vitamin C.
  2. They have high levels of antioxidants.
  3. Lime promotes healthy skin. Vitamin C is important for the production of collagen, which is a tissue that makes your skin firm.

Where to buy limes

You can purchase limes in stores such as: Walmart and Trader Joe’s.

Honeydew melon

The Honeydew melon is a rich light green fruit with a sweet taste. It belongs to the Cucumis melon species. It is closely related to cantaloupes.

They are a nutritional powerhouse, packing lots of nutrients but few calories.

A cup of honeydew balls contains:

  • 64 calories
  • 31.9 mg of sodium.
  • 403.6 mg of potassium.
  • 16 g of carbs.
  • 1.4 g of fiber.
  • 53 % of the daily value of vitamin C.

Uses

  1. It can be used in salads.
  2. Some people also use it to make nourishing drinks.

Health Benefits

  1. It is rich in potassium, which lowers blood pressure and reduces the risk of strokes and heart attacks.
  2. It contains folates, which promote good bone health. Folates help to break down homocysteine, which is linked to a reduction in bone density.
  3. Honeydew melons help to lower blood sugar.

Green Vegetables

Spinach

Spinach is a leafy green vegetable that originated in Central Asia. It is in the family Amaranthaceae. You can consume this vegetable either fresh, canned, or cooked.

Spinach is a common component of many delicacies, and vegans certainly find it important due to its health benefits.

A 100 gram serving of raw spinach yields:

  • 23 calories
  • 91% water
  • 2.9 g of protein.
  • 3.6 g of carbs.
  • 2.2 g of fiber.
  • 0.4 g of fat.

Uses

  1. Spinach can be used in stir fries.
  2. The vegetables can be blended into smoothies.
  3. Some dishes, like soups and casseroles, can have spinach added to them.

Health benefits

  1. Spinach contains some healthy plant compounds such as lutein and kaempferol. Lutein is good for eye health, while kaempferol reduces the risk of cancer.
  2. Spinach has a high level of insoluble fiber. This fiber adds bulk to your stool, and can help prevent constipation.
  3. It is high in vitamins: It contains Vitamin A, which promotes good eye health. It also contains Vitamin C which can help boost your immunity.

Where to buy spinach

Spinach can be purchased in any grocery store near you. Some popular stores include: Paradise Fields Organic Store, Pacific Rim Produce, Walmart, etc.

Lettuce

Lettuce, with the botanical name Lactuca sativa, is a very popular leafy vegetable that is very popular in salads. Despite being popular for its leaves, sometimes it is cultivated for its stems and seeds. Lettuce is very low in calories but high in vitamins and minerals. This makes it perfect for those seeking to lose weight.

One head of lettuce weighing about 360 grams yields:

  • 53 calories
  • 0.5 g of fat.
  • 698.4 g of potassium.
  • 10 g of carbs.
  • 54% of the daily value of Vitamin C.
  • 12 % of the daily value of calcium.
  • 4.7 g of fiber.

Uses

  1. You can use lettuce primarily in salads.
  2. They are used in burgers to give them a punch.
  3. They can also be strip fried or made into soups.

Health benefits

Lettuce has a lot of health benefits.

  1. High in antioxidants: Lettuce contains antioxidants such as lutein and zeaxanthin. They help protect your body cells from the action of free radicals.
  2. It has a high level of calcium: Calcium is good for promoting good bone health.
  3. It has high potassium: Potassium is important for the maintenance of blood pressure and overall cardiovascular health.

Where to buy lettuce

You can buy lettuce in the following stores: Walmart, Meijer, iStock, etc.

Asparagus

Asparagus, the popular spear-shaped vegetable, goes by the botanical name Asparagus officinalis. In the past, it was classified as part of the lily family, but in recent times it has been classified into its own family of Asparagaceae.

The young shoots of asparagus are used as spring vegetables. Asparagus has a distinct taste and is an important component in many dishes. It has also been used as a drug because of its diuretic properties. Asparagus is a very healthy vegetable, and it comes packaged with some wonderful nutrients.

100 g of asparagus contains:

  • 20 calories
  • 0.1 g of fat.
  • 202 mg of potassium.
  • 3.9 g of carbs.
  • 2.1 g of fiber.
  • 2.2 g of protein.
  • 11% of the daily value of iron.

Uses

  1. Asparagus can be used in salads.
  2. They can be roasted and sauteed.

Health Benefits

  1. It can help with weight loss: Asparagus helps with weight loss. It is low in calories but high in fiber. This is a perfect combo to reduce one’s weight.
  2. Helps pregnancy: Asparagus is high in folate, also called vitamin B9. This vitamin is very important to the proper development of the fetus.
  3. Helps lower blood pressure: The potassium content of asparagus is very crucial to helping lower blood pressure. This can promote good heart health and reduce the likelihood of stroke.

Where to buy asparagus

If you are looking to purchase asparagus, you can get it in the following stores: Whole Foods Market, Walmart, Greg Paul Produce, etc.

Watercress

Watercress, as the name implies, is an aquatic plant. It is a leafy vegetable belonging to the cabbage family. It is a plant that grows in water and is natively grown in Europe and Asia.

It has a distinct piquant taste, and the stems and leaves can be eaten raw, like many other leafy vegetables. This vegetable has a low calorie count. However, this does not stop it from being nutritious.

100 g of this vegetable contains:

  • 11 calories
  • 41 mg of sodium.
  • 330 mg of potassium.
  • 71% of the daily needs of vitamin C.
  • 2.3 g of protein.
  • 0.5 g of fiber.
  • 1.3 g of carbs.

Uses

  1. Watercress can be eaten raw, the stems and leaves included.
  2. It can be cooked into dishes such as soups or stir-fried.
  3. This vegetable can be used in salads.

Health benefits

  1. Good for the heart: Watercress packs a lot of antioxidants which can lower the level of cholesterol and promote good heart health.
  2. Rich in Vitamin K: Watercress provides over 100% of the daily recommended intake of vitamin K. Vitamin K is important for blood clotting and healthy bones.
  3. Can reduce risk of cancer: Watercress is rich in certain phytochemicals that can reduce the risk of cancer. It contains isothiocyanates and sulforaphane, which suppress the growth of cancer cells.

Where to buy watercress

Watercress is available in any of the following stores: H-E-B plus, Whole Foods Market, Central Market, etc.

Kale

Kale is a green, leafy vegetable. It is also known as “leaf cabbage” and belongs to the cabbage family. Its botanical name is Brassica oleracea.

Unlike cabbage, the central leaves do not form a head. Kale has an earthy taste and can be used in dishes such as salads and soups.

Kale is quite nutritious. It is very nutrient dense, as the ratio of nutrients to calories is quite high. It is often labeled as a superfood.

A cup of kale gives the following:

  • 7.2 calories
  • 10.9 mg of sodium.
  • 0.9 g of carbs.
  • 0.8 g of fiber.
  • 49.6 mcg of vitamin A.
  • 52.3 mg of Calcium.
  • 29.2 mg of Vitamin C.

Uses

  1. Kale can be sauteed or fried.
  2. It can be eaten raw.
  3. It can be steamed.

Health Benefits

  1. It strengthens the immune system: Having almost four times the amount of vitamin C than that of spinach, kale can boost your immune system.
  2. Promotes bone health: Kale is a good source of calcium. This is a mineral that is essential for the proper maintenance of your bones.
  3. Lowers the risk of cancer: Kale contains substances like sulforaphane which can lower the risk of cancer.

Where to buy Kale

Kale can be found in most grocery stores such as: Costco, Walmart, and Trader Joe’s.

Coriander

Coriander is an annual plant, going by the botanical name of Coriandrum sativum. Some people call it Chinese parsley. Coriander is famous for its seeds and leaves, which are used in cooking.

It is used to describe the seeds, while cilantro is used to describe the stems and leaves. Coriander has a tarty taste and is most especially used as a spice in cooking.

Coriander contains the following nutrients. 100 g of coriander leaves yields:

  • 31 calories
  • 1.93g of carbs.
  • 4.66 g of fiber.
  • 86.99 g of water.
  • 0.70 g of fat.
  • 3.52 g of protein.
  • 135 mg of vitamin C.

Uses

  1. Coriander can be used as a spice in food.
  2. It can be used as a flavoring agent in medicines.
  3. It can also be used as a fragrance in cosmetic products.

Health benefits

  1. Coriander promotes weight loss: it has an antioxidant called quercetin. This antioxidant can increase your body’s metabolism, which means that it makes your body burn calories faster.
  2. Fights cancer: The antioxidants in coriander leaves can help fight free radicals that promote the growth of cancer.
  3. Anti-inflammatory properties: These antioxidants, such as certain polyphenols, can help combat and reduce inflammation.

Where you can buy coriander leaves and seeds:

You can buy coriander at Trader Joe’s, Walmart, and Central Market.

Broccoli

Broccoli is another member of the cabbage family. It is an edible dark green vegetable whose leaves and stem can be eaten. It has large, dark green flower heads with small associated leaves that branch out from a light green stalk.

Broccoli is a source of many nutrients.

A cup serving of broccoli yields the following:

  • 31 calories
  • 89% water.
  • 2.5 g of protein.
  • 6 g of carbs.
  • 2.4 g of fiber.
  • 0.4 g of fat.

Health benefits

  • Protects against cancer: Broccoli is rich in sulforaphane, an antioxidant that can protect against various kinds of cancer.
  • It promotes good eyesight: It contains lutein and zeaxanthin which are promoters of good eyesight.
  • Helps lower cholesterol: substances in broccoli can combine with bile acid and cause them to be excreted. This then uses up the cholesterol to form new bile.

Where to buy broccoli

Broccoli can be purchased in the following stores: Trader Joe’s, Walmart, Costco, Central Market, etc.

Mint

Mint, also known as Mentha, is a group of plants from the genus Mentha. They are aromatic in nature and have a unique smell and taste. When consumed, it leaves a cool aftertaste and a feeling of freshness.

Mint has been around for ages and has formed a major part of various countries’ medical and cosmetic cultures.

Uses

  1. Mint is used to flavor your cooking as a spice
  2. It is used in medicine
  3. To garnish drinks.

Health benefits

  1. Soothing common cold: Mint contains menthol, an active ingredient that can break up mucus in the nasal cavity.
  2. It can be used to treat allergies: it contains an anti-inflammatory agent called rosmarinic acid. This substance could help reduce the symptoms of asthma.
  3. It an help with digestion issues: Mint leaves have been used for a long time in history for dealing with stomach upsets and digestion problems.

Where to buy a mint

You can buy mint in stores such as Walmart, Whole Foods Market, Trader Joe’s, etc.

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