Fruits and vegetables are foods that should form a vital part of your diet. If you are looking for something that you can stock up on, look no further, because you are at the right place. I could mention many fruits and vegetables starting with different letters just to give you a variety to make a choice. However, today I will be focusing on those that start with the letter B.
So let’s dive right in.
Fruits
Banana
A banana is a slightly curved, elongated fruit belonging to the genus Musa. Botanically, it is classified as a berry. Bananas have a soft starchy flesh that is sweet when ripened. It is covered with a green skin, which can turn yellow, red, brown, or purple when ripe.
Musa acuminata and Musa balbisiana are two of the most popular species of bananas. Bananas are very nutritious fruits.
A medium sized banana yields:
- 105 calories
- 27 g of carbs
- 3.1 g of fiber
- 1.3 g of protein
- 422.4 mg of potassium
- 17% of the daily value of vitamin C.
Uses
- Bananas can be baked into pastries such as pies and pancakes, cakes, and bread
Health benefits
- Promotes good heart health: Bananas are a rich source of potassium. This makes it a good fruit to eat if you intend to reduce the risk of developing heart disease.
- Digestion: The rich amount of fiber that bananas contain is an important aid for digestion. The presence of this fiber bulks up your stool and makes for easier bowel movements.
- Bananas are rich in antioxidants: These antioxidants neutralize unpaired electrons in your body that can damage your body cells. They also have some anti-inflammatory properties.
Where to buy bananas
Bananas can be purchased in stores such as: Walmart, Trader Joe’s,
Balsam apple
The balsam apple, known botanically as Momordica balsamina, is a tropical fruit that is native to certain regions of Africa, Asia, and America. It belongs to the family of Cucurbitaceae. This plant grows on a vine, just like many other members of this family.
The fruit is bright orange, and when it ripens, it bursts apart to reveal stick seeds.
Uses
- The leaves of this fruit can be processed to make medicine
Health benefits
- Balsam apples have many medicinal uses: Extracts from this plant have antimicrobial and antiviral properties. The active ingredients of this fruit can be used in making anti retroviral drugs.
- Good for heart health: the potassium content of this fruit means that it is beneficial for maintaining good heart health and circulation.
Where to buy balsam apples
Balsam apples can be purchased in stores such as: Walmart, Trader Joe’s,
Barbados cherry fruit
The Barbados cherry is a bright red colored fruit that is native to the Caribbean and Americas. It is green when unripe and turns bright red as it ripens. The botanical name of this fruit is Malpighia emarginata. It goes by other names such as acerola cherry, West Indian cherry and Guarani cherry.
The fruit grows on perennial trees that can reach a height of 20 ft. The fruit is very nutritious, and it has a high vitamin C content.
100 g of this fruit yields:
- 32 calories
- 146 mg of potassium
- 8 g of carbs
- 1.1 g of fiber
- 2796% of the daily recommended intake of vitamin C.
Uses
- The cherry can be juiced.
- This fruit can be used in syrups.
- It can be processed into various snacks and desserts.
Health benefits
- Lowers risk of cancer: The high level of antioxidants in the cherry can neutralize free radicals, which can promote the growth of cancer cells
- Lowers blood sugar: The antioxidants that the cherry contains can help reduce the rate at which sugar is absorbed into the bloodstream
Where to buy barbado cherry
Barbados cherry can be purchased in stores such as: Walmart, Trader Joe’s,
Babaco fruit
The Babaco fruit is also commonly known as the mountain papaya. It is a close relative of the common papaya. However, it tastes like a cross between papaya, kiwi, strawberry, and pineapple.
Its botanical name is Carica pentagona. This is due to its pentagonal cross-section.
Babaco is a very nutritious fruit. It is nutrient dense, as it has a high nutrient to calorie ratio.
A 100 g serving of Babaco yields:
- 17 calories
- 3 g of carbs
- 2 g of fiber
- 165 g of potassium
Health benefits
- Dietary fiber, particularly the high levels found in Babaco, makes it an excellent aid to slimming down. As a result, we are less likely to experience hunger pangs if we consume enough fiber in our diets. In addition, 100 grams of Babaco provide only 20 calories of energy, making it a low-calorie snack.
- Babaco is good for digestion because it contains papain, a digestive aid. Babaco consumption has been shown to ease digestion and reduce the risk of a variety of stomach-related ailments. Digestive capacity is improved more noticeably. A high concentration of antioxidants is also present in Babaco, making it extremely healthy.
- Lowers diabetes risk: Babaco is rich in dietary fiber and lowers diabetes risk. This fiber is beneficial to our health as it can stimulate the body to produce hormones that lower the absorption of sugar into our blood. This process lowers the risk of diabetes. Babaco also has a low glycemic index. This means it doesn’t pose a danger to your glucose levels.
Where to buy Babaco fruit
Babaco can be purchased in stores such as Walmart, Trader Joe’s, etc.
Beach plum
The Beach plum, also known as Prunus maritima. It is native to the North American East Coast. Plums belong to the drupe family. It has a single seed in its center.
Plums are one of the nutritious fruits that you can find out there.
Uses
- Plums can be made into jams.
- They can be used in salads or eaten raw.
- Plums can be made into juices and drinks.
Health benefits
- Lower risk of heart disease: Plums contain phytochemicals that can lower blood cholesterol levels and contribute to a healthy heart.
- Alleviate constipation: Plums contain sorbitol, which can help with bowel movement.
Where to buy beach plums
Beach plums can be purchased in stores such as Walmart, Trader Joe’s, etc.
Blueberry
Blueberries are distinguished by their distinctive bluish color. They are Vaccinium species that belong to the heather family. Others in this family are cranberries and huckleberries. The highbush and lowbush varieties are the two that sell the best, making up the majority of the market.
Raw consumption, freezing, or even juicing are all viable options for consuming these round, small fruits. You are not without options regarding the manner in which you choose to consume them. They can be cooked into pies, made into jams, or used in a variety of other ways.
Blueberries, though quite low in calories, are full of various vitamins and minerals. Below is the calorie count.
100 grams of blueberries gives
- 57 Calories
- 0.7 g of protein.
- 14.5 g of carbs.
- 10 g of sugar.
- 2.4 g of fiber.
- 0.3 grams of fat.
Uses
- Blueberries can be juiced.
- They can be processed into jams.
- They can be made into pies.
Health benefits
- Rich in Vitamin C: Vitamin C is also a powerful antioxidant for neutralizing free radicals. Also known as ascorbic acid, the intake of vitamin C can help to boost and bolster your immune system. It is also important for the maintenance of your teeth and gums. A cup of blueberries can contribute to 25% of your recommended daily intake of vitamin C.
- Boosts blood clotting: Vitamin K-rich blueberries are an excellent source of this important nutrient. There are 28 micrograms of vitamin K in a cup of blueberries. This is more than sufficient.
- Helps body metabolism: Blueberries are rich in Manganese. Manganese helps the body with essential nutrient metabolism. This includes amino acids, protein and lipid metabolism.
- In addition to all these, blueberries also contain some amounts of vitamin E, vitamin B6 and copper.
Blackberry
Blackberries are yummy fruits that come packed with a lot of flavor. They are generally sweet with a tart taste. They are not just all about the taste, but are also packed with nutrients.
They belong to the family of Rubus, the same as raspberries. As a result, people often confuse the two.
However, one way to differentiate the two is whether or not the stem stays with the fruit when picked. When picking a blackberry, the stem remains on the fruit. On the other hand, when raspberries are picked, the stem remains on the plant, leaving a cavity on the top of the fruit.
Blackberries come with so many health benefits. They are packed with a lot of vitamins and minerals.
Below is the nutritional content of a cup serving of blackberries:
- 62 calories
- 13.8 g of carbs.
- 7.63 g of fiber.
- 7.03 g of sugar.
The health benefits are numerous. I will be listing some:
- Rich in Vitamin C: A cup of blackberries will give you about 34% of the recommended daily intake of Vitamin C. Vitamin C is important to your immune system. One other thing it does is that it helps in bone and collagen formation . Vitamin C also speeds up the healing of wounds, it helps the body absorb iron and also prevents scurvy.
- High in fiber: Blackberries are quite high in fiber. These fibers are important for the diet because they help to ease digestion. Fiber generally can help you to do the following:
- Promote good bowel movement.
- It slows the rate of sugar absorption.
- It can also lower cholesterol.
- Helps the brain: Blackberries are one of the foods that are known as brain foods. This is because it contains substances that promote brain health. It has some antioxidants that can deal with free radicals that can impair your cognitive abilities.
Where to buy blackberries
Blackberries can be purchased in stores such as Walmart, Trader Joe’s,
Blackcurrant
Blackcurrants belong to the family Grossulariaceae. They are considered a superfood in the United Kingdom due to how nutrient-dense they are. They are native to the temperate regions. of Europe and Asia. Due to some disease issues, it has been banned from growing in some parts of the United States. It was discovered that it carried a fungus that affected white pine.
Blackcurrants have a tart taste when unripe but become sweet when ripened. They aren’t just good on the taste buds, but are nutritional powerhouses. These fruits yield about four times the amount of vitamin C in oranges.
A cup serving of black currants yields
- 71 calories
- 17.2 g of carbs.
- 8 g of fiber.
- 1.57 g of protein.
- 361 Mg of Potassium
- 202.7mg of Vitamin C, which is 225% of the daily value,
Uses
- It can be baked into pies.
- Blackcurrants can be processed into jam.
- The roots and leaves can be used in infusions and teas.
Some health benefits of blackcurrants include:
- Boosts the immune system: Blackcurrants are very rich in vitamin C. Vitamin C helps your immune system fight off infections and diseases.
- Fights glaucoma: Blackcurrants possess powerful antioxidants that can improve blood circulation to the eyes. One such is anthocyanin, and this can hinder the progression of glaucoma.
- Anti-inflammatory properties: Blackcurrants contain an omega-6 fatty acid called gamma-linoleic acid, which has anti-inflammatory properties. This fatty acid helps to reduce inflammation and swelling. It can also help to reduce pain in those suffering from rheumatoid arthritis.
- Aids in digestion: Blackcurrants have a high fiber content, and this is useful in promoting good bowel movement.
Where to buy black currants
Black currants can be purchased in stores such as Walmart, Trader Joe’s,
Vegetables
Bay leaf
Bay leaf is an aromatic leaf that is common worldwide. It is used to flavor foods while cooking. It has a Turkish and a Canadian variety. The Turkish variety is characterized by long leaves that are oval in shape. On the other hand, the Canadian varieties are also long, but they are narrow.
Uses
- Most of its uses are culinary in nature. Bay leaves add flavor to your food as a spice.
- It has medicinal purposes.
- It can be used as a bug and insect repellent.
Health benefits
- Could fight cancer: Studies have been done on bay leaves to show that they could hinder the growth of cancer cells. Most of these studies have proven that it is possible.
- Lowers blood sugar: Research that has been done indicates that diabetic patients who take bay leaves experience a reduction in their glucose and cholesterol levels.
- Can prevent kidney stones: the active ingredients of bay leaves can reduce the amount of urease in your body. Urease is an enzyme that, in excess, can stimulate the accumulation of kidney stones in your body.
Where to buy bay leaves
Bay leaves can be purchased in the following stores: Trader Joe’s, Walmart, Costco, Central Market, etc.
Beetroot
Beetroot, as the name implies, is the root section of the beet plant. It is a reddish-edible root vegetable that is also known as table beet, red beet, or dinner beet. It has the botanical name of Beta vulgaris.
Beets are very versatile and can be eaten raw, roasted, or even juiced. The pigmentation is as a result of a substance called betanin. This betanin is a powerful antioxidant with various health benefits. It has a very high nutritional value.
One medium-sized beetroot contains:
- 43 calories
- 88% water
- 9.6 g of carbs
- 2.8 g of fiber
- 1.6 g of protein
Uses
- It can be eaten in salads or roasted.
- Beets can be blended to give beetroot juice.
- These vegetables can be used to make soup.
Beetroots have health benefits
- Beetroots are a rich source of vitamins. One such vitamin is folate, or vitamin B9, which is essential for a developing fetus.
- It is rich in potassium, which is essential for maintaining good blood pressure and circulation. It can help reduce the risk of stroke or heart disease.
- Beetroot contains nitrates that can boost your performance during strenuous exercise activities.
Where to buy beetroot
Broccoli can be purchased in the following stores: Trader Joe’s, Walmart, Costco, Central Market, etc.
Broccoli
Broccoli is a relative of cabbage. It has edible leaves and stems. is It is a dark green vegetable that is very rich in chlorophyll. The dark green flower heads branch out from a 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
- Lowers the risk of cancer: Sulforaphane, an active ingredient in broccoli, can protect against a variety of cancers. It possesses antioxidant properties that hinder the growth of cancer cells.
- It promotes good eyesight: It contains the antioxidants lutein and zeaxanthin, which are good for the eyes.
- It is rich in iron, which helps in the transport of oxygen throughout the body.
Where to buy broccoli
Broccoli can be purchased in the following stores: Trader Joe’s, Walmart, Costco, Central Market, etc.
Brussel sprouts
Brussel sprouts are fruits resembling miniature cabbages. They belong to the Gemmifera group. The botanical name of these vegetables is Brassica oleracea.
Brussel sprouts are as nutritious as any other conventional cabbage.
A 100 g serving of Brussels sprouts yields:
- 43 calories
- 9 g of carbs
- 3.8 g of fiber
- 389 mg of potassium
- 3.7 g of protein.
Uses
- Brussel sprouts can be roasted or sauteed with garlic.
- The vegetables can be used in soups.
Health benefits
- Brussel sprouts have a high level of antioxidants. These antioxidants battle free radicals.
- They have a high fiber content that aids in digestion and prevents constipation.
Where to buy Brussels sprouts.
You can purchase these sprouts at Walmart, Trader Joe’s, Central Market, etc.
Bell peppers
Bell peppers belong to the group of plants in the Grossum class. It is of the species Capsicum annuum. These plants bear fruits of various colors, including red, green, and orange. These peppers are of the less pungent type and are even classed as “sweet” peppers.
These peppers are native to the Americas, the central part of which includes Mexico in particular. They are used in cooking and also for garnishing.
The peppers are rich in nutrients.
100 g of green peppers yields:
- 20 calories
- 5 mg of sodium
- 4.4 g of carbs
- 1.6 g of fiber
Uses
- It is a major ingredient in salads.
- A green pepper provides garnishing.
Health benefits
- It is a healthy source of vitamin C: one bell pepper can provide your body with 169% of your daily recommended intake. Vitamin C is needed in your body for its effect on your immune system.
- It contains pyridoxine: Pyridoxine, also called vitamin B6, is important for the formation of new blood cells.
Where to buy bell peppers
Bell peppers can be purchased at any nearby grocery store. You can get them at Whole Foods Market, Walmart, Costco, etc.
Betel leaf
Betel leaf is part of the Piperaceae family. It is a vine plant. This plant is native to the southeastern part of Asia. It is a perennial plant.
Uses
- It is primarily used as a wrapper for Areca nuts.
- Also used as a wrapper for tobacco
Health benefits
- Betel leaves have a high moisture content. Eating them on hot, sunny days can rehydrate you quickly.
- It contains vitamin C. Vitamin C, as is well known, is a good boost to the immune system. Eating these leaves can help you fight infections and diseases.
- Aids digestion: With their high fiber content, betel leaves aid the digestion of food. They increase your body’s metabolic rate, and this ensures that there is also increased circulation and, in turn, increased absorption of nutrients.
- Improves oral health: Chewing betel leaves is good for your gums and teeth. The leaves possess antimicrobial properties. This makes it a good agent to fight against plaque and bacteria in your mouth.
Where to buy betel leaves
You can make a purchase of betel leaves at Walmart, Trader Joe’s, etc.
Brinjal
Brinjal is also called eggplant or aubergine. It belongs to the Solanaceae family. It has a distinct purple color and is used for cooking. Its botanical name is Solanum melongena.
It has a wide reach worldwide and is grown in both temperate and tropical regions.
It is quite versatile, as it can be used in various delicacies and cuisines. Its spongy nature makes it able to absorb flavors and oils. This makes it very useful in cooking.
A 100 g serving of eggplant yields
- Calories: 25
- 6 g of carbs
- 3 g of fiber
- 1 g of protein
- 229 mg of potassium
Uses
- Eggplants can be stir-fried.
- The fruit can be used in sauces.
Health benefits
- Eggplants are rich in antioxidants: Brinjal can boast of having a high amount of varying antioxidants. These antioxidants help to get rid of free radicals that can cause damage to your body cells.
- Can reduce the risk of heart disease: Brinjal is quite rich in potassium. Potassium is an important mineral your body needs for maintaining blood pressure and good heart health.
- Help to lower blood sugar: The high fiber content of eggplants is responsible for this. Fiber in your gut helps to slow digestion down. This in turn reduces the rate at which sugar is absorbed into the blood.
Where to buy Brinjal
Eggplants can be purchased at Costco, Walmart, Whole Foods Market, etc.