When looking for fruits and veggies to add to your diet, the alphabet never really runs out of options. Today, we are going to look at what the letter H has to offer.
Let’s dive right in.
Honey Crisp Apple
Honey Crisp apples are genetically modified apples developed by the Minnesota Agricultural Experiment Station’s Horticultural Research Center. Its botanical name is Malus pumila. This species of apple stands out from its counterparts in that it is quite juicy and has an exquisite crispness balanced with the right sweetness and tartness.
Honeycrisp apples have a long shelf life when stored in cool, dry conditions.
One large honey crisp apple contains:
- 130 calories
- 34 g of carbs
- 1 g of protein
- 5 g of fiber
- 8% of the daily value of vitamin C.
Uses.
- The honey crisp apple can be baked into pies.
- It can be processed into apple juice.
- It can be eaten raw as a snack.
Health Benefits
- Helps in weight loss: Apples have a lot of fiber, coupled with a high moisture content. These two factors are vital to making you feel full. This means that you don’t have to consume more food and calories.
- Good for your heart: Apples contain a type of fiber called soluble fiber. This soluble fiber is effective at lowering blood cholesterol levels. Low cholesterol levels in your heart are good for the heart.
- Helps lower diabetes: Apple contains some antioxidants which can help lower the body’s resistance to insulin. Quercetin is one such antioxidant.
Where to buy Honey Crisp Apples
Honey Crisp apples are available at your nearby grocery store. A trip to Walmart, Costco, or Trader Joe’s would get you a supply.
Hairless Rambutan
This fruit is closely related to the rambutan but without the characteristic spines or hair. They both belong to the same genus, Nephelium. The botanical name of the hairless Rambutan is Nephelium xerospermoides. The hairless rambutan has a similar taste and flavor to the rambutan.
This fruit is native to the southeastern region of Asia. Hairless rambutans, just like their furry counterparts, are very rich in antioxidants and minerals, and are healthy to have in your diet.
A medium-sized hairless rambutan contains:
- 7 calories
- 2 g of carbs
- 1 g of fiber
Uses
- You can eat them raw as snacks.
- They can be added to smoothies.
- Rambutans can be used to make jams.
Health benefits
- Boosts immunity: The hairless rambutan is quite rich in vitamin C. Vitamin C is an essential nutrient for the immune system. It helps strengthen your body’s defenses. It aids your body in fighting infections and diseases.
- Rich in folates: Hairless rambutans contain folates, also known as vitamin B9, which is very essential for cell replication and division, especially of red blood cells. It also plays an important role in the development of fetuses during pregnancy.
- Aids digestion: Hairless rambutans have a rich fiber content. This fiber helps with bowel movement in your body. This prevents constipation and lets food pass through your gut with ease.
Highbush blueberry
The Highbush blueberry is known botanically as Vaccinium corymbosum. It originates from the eastern part of Canada and North America generally. It is also called by other names, such as blue huckleberry, high blueberry, and swamp blueberry.
Blueberries are quite low in calories, but they have a high nutrient-to-calorie ratio. They are packed with various vitamins and minerals.
A 100 grams of blueberries yields:
- 57 calories
- 14.5 g of carbs
- 2.4 g of fiber
- 0.7 g of protein
Uses
- Blueberries can be baked into pies and pastries.
- They can be made into jams.
- The fruits can be blended into smoothies.
Health benefits
- Good for the heart: Blueberries are very rich in anthocyanin. Anthocyanin, studies have revealed, is linked to lowering the risk of heart attacks. It is rich in other flavonoids that promote good endothelial function and also lower blood cholesterol levels. All these play a role in maintaining good heart health.
- Good for the immune system: blueberries contain a rich amount of vitamin C. A cup of blueberries yields 25% of your required daily intake of vitamin C.
- Vitamin C is a powerful antioxidant that is effective at getting rid of free radicals and unpaired electrons. In addition to this, vitamin C can help to strengthen your immune system. Another function vitamin C performs is to maintain your gums and teeth.
- Helps lower blood sugar: The presence of anthocyanins in blueberries helps lower the body’s resistance to insulin. This is especially helpful for people suffering from diabetes. This helps their body to metabolize sugar faster and lower its levels in the blood.
- Helps in wound healing: Blueberries are a rich source of Vitamin K, which aids in the clotting of blood and the healing of wounds. A cup serving of blueberries gives you about 28 micrograms of vitamin K. This is sufficient for your recommended daily intake.
Heirloom tomatoes
Heirloom tomatoes are non-hybrid organic tomatoes that lack the characteristic redness that most genetically modified tomatoes have. They are grown primarily for the purpose of their flavor. However, they are usually less resistant to diseases.
Health benefits
- Because of their high vitamin C content, heirloom tomatoes are a good source of nutrition for the adrenal glands and a means of reducing stress. This immune-boosting nutrient is found in abundance in medium heirlooms, which provide 40% of the daily recommended intake.
- Tomatoes guard against cardiovascular disease. Both potassium, which is known to lower blood pressure, and folate, which has been demonstrated to help with a lower incidence of heart attacks, are abundant in them.
- Lycopene, a type of carotenoid that aids in the prevention of cancer, tends to be more abundant in tomatoes that are grown organically. According to studies, lycopene guards against a variety of cancers, including those of the skin, lungs, pancreas, endometrium, bladder, and prostate.
- The vitamin K that is needed for strong, healthy bones can be found in abundance in heirloom tomatoes. Taking vitamin K regularly and early can help prevent osteoporosis, according to the Linus Pauling Institute at Oregon State University.
Hackberry
Hackberry is commonly called Celtis occidentalis and is native to the northern part of America. It goes by other names such as European nettle, northern hackberry, etc.
The fruit is quite rich in calories from fat, protein, and carbohydrates.
Uses
- Hackberry can be baked into pies.
- They can be ground and mixed in with Chipotles.
Health benefits
- Hackberry is a fruit containing antimicrobial properties. Extracts from this fruit have been used to treat bacterial infections.
- High antioxidant activity: Hackberry is very rich in antioxidants. These antioxidants get rid of free radicals that can damage your cells.
Where to buy a Hackberry
Hackberries can be purchased at Walmart, Costco, and Trader Joe’s.
Hardy kiwis
The kiwifruit is a tropical fruit that was first discovered in China. It is also referred to as the Chinese gooseberry. It belongs to the genus Actinidia and is a type of berry. It has a flesh that is either green or gold, and a skin that is edible and has a slightly tart flavor. This flesh harbors a collection of tiny, edible black seeds.
Kiwis are one of the healthiest and least calorically dense fruits available. 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
- These fruits can be blended into smoothies or used to make juice.
- Baking with kiwis can produce delicious results, such as muffins and pies.
- They are delicious when roasted and served with pudding.
- Cakes and other baked goods can be made from it.
Health Benefits
- Kiwis are an excellent source of vitamin C, which is an essential nutrient for maintaining a healthy immune system. It helps us fight infections and diseases.
- It is high in dietary fiber; constipation can be relieved with the help of this fiber. It is also a good preventative measure against colon cancer. In addition to this, it has been shown to reduce the risk of developing colon cancer.
- Kiwis have a high antioxidant content, which helps reduce cholesterol levels. They are beneficial to one’s cardiovascular system.
Where to buy kiwis.
Kiwis can be bought in grocery stores: Kiwi Food Market, Walmart Supermarket, MegaKiwi, etc.
Honeydew Melon
Honeydew melons have a rich, light green color and a sweet flavor. They’re delicious. Cucumis melon is the scientific name for this fruit. Cantaloupes are a close relative of this fruit.
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
- It can be used in salads.
- It can also be used to make nourishing drinks.
Health Benefits
- It is rich in potassium, which lowers blood pressure and reduces the risk of strokes and heart attacks.
- It contains folates, which promote good bone health. Folates help to break down homocysteine, which is linked to a reduction in bone density.
- Honeydew melons help to lower blood sugar.
Where to buy Honey Dew Melon
Walmart, Central Market, and Amazon are places to purchase this fruit.
Huito fruit
Huito fruit has the botanical name of Genipa americana. It belongs to the family Rubiaceae. The fruit originates from the Americas, the Northern, Central, and Southern parts included.
The huito fruit is quite rich in nutrients. A 100 g serving of this fruit yields:
- 113 calories
- 5.2 g of proteins
- 9.4 g of fiber
- 11.21 g of carbs
- 33 mg of vitamin C.
Uses:
- The unripe fruit of Huito is extracted for its color and used in making dyes.
- The fruit can be processed into jams.
Health benefits
- The extracts from this fruit can be used for treating sunburns; the extracts from this plant can also act as sunscreen.
- Extracts from this fruit are also used to treat respiratory disorders, colds, and chest infections.
Where to buy Huito fruit
Huito fruit can be purchased at Walmart, Costco, Trader Joe’s, etc.
Hass Avocado
Hass avocado is a species of avocado with a rough, bumpy skin. It was first grown by an American horticulturist , Rudolph Hass. It has the botanical name of Persea americana “Hass”. This fruit is characterized by its white, green, juicy flesh in the middle of the fruit.
This species of avocado is the most widely cultivated in the world.
Avocado is rich in monounsaturated fats and is quite a staple for vegetarians who want a substitute in their sandwiches.
When exposed to the elements, the avocado’s flesh is prone to browning. However, this can be avoided by sprinkling lime juice over the cut pieces.
Below is the nutritional content of avocados. 109 g of avocado yields:
- 234 calories
- 14.66 g of fat
- 2 g of protein.
- 6.7 g of fiber
- 10 mg of vitamin C.
- 485 mg of potassium.
Uses
- Avocados can be processed for their oil, which can be used in salads.
- Some vegetarians use avocados as a substitute for meat.
- They can be blended into smoothies.
- Avocado extracts can be used to make skin and hair care products.
Health Benefits
- Avocado oil is beneficial for healthy hair. They have nutrients in the oil that support healthy hair. Your hair becomes stronger and more damage-resistant thanks to this oil.
- Avocados promote healthy skin. Avocado oil is a rich source of vitamins like C and E, which improve skin elasticity and stimulate the growth of new skin cells.
- Avocados contain a lot of fiber. This fiber is beneficial as it facilitates digestion and encourages satiety. In addition, it lowers blood sugar and cholesterol.
Where can you get avocados?
You can get avocados in the following stores: Whole Food Markets, Avocado Monthly, and California Avocados Direct.
Haricot Beans
Haricot beans are a species of bean that originated in the Americas. It is white in appearance and dry in nature. It is quite smaller than other forms of white beans. Its botanical name is Phaseolus vulgaris. The other names it goes by include navy bean, Boston bean, and pearl haricot bean.
Haricot beans are a rich source of protein. A 100 g serving of Haricot beans yields:
- 67 calories
- 13 g of carbohydrates.
- 6 g of protein.
- 31% of the daily recommended value of Vitamin C
Uses
- These beans are processed into baked beans.
- It can be used to make pottages or soups.
- Haricot beans can be used in poeh.
Health benefits
- Haricot beans are rich in saponin. Saponin is an antioxidant that can help to lower blood cholesterol levels.
- They are a good source of fiber, which aids in digestion of your food. Fiber also helps prevent constipation.
Where to buy haricot beans
Apricot beans can be purchased at Walmart, Trader Joe’s, Costco, etc.
Hamburg Parsley
Hamburg parsley refers to the parsley root of the parsley plant. It goes by other names, such as Dutch parsley and turnip-rooted parsley.
The root resembles a cross between carrots and turnips. Its taste is a flavor that is similar to a hybrid of carrots and turnips.
Nutritional Info:
- 55 Calories
- 12 g of carbs.
- 4 g of fiber.
- 2 g of protein.
Uses:
- The parsley roots can be sauteed or boiled.
- You can use them in stir fries.
- They can be eaten raw.
- When they are dried, you can use
Health benefits
- The powerful antioxidants found in parsley root make it an excellent addition to any diet. These antioxidants help alleviate oxidative stress and combat free radicals. Toxic molecules known as free radicals can damage cells, cause inflammation, and increase stress, all of which can lead to health problems if they accumulate in the body in large enough concentrations. To a large extent, parsley root’s antioxidant activity can be attributed to the presence of the antioxidants myristicin and apiol. A significant amount of vitamin C is also found in parsley root, making it a potential anti-inflammatory and antioxidant powerhouse.
- It may be helpful in reducing inflammation.
- The root of the parsley plant is thought to have anti-inflammatory properties. Although inflammation is your body’s normal reaction to stress, too much of it could make you more susceptible to illness. Myristicin, apiol, and furanocoumarins, all of which have antioxidant and anti-inflammatory properties, are found in parsley root. Vitamin C, zinc, and magnesium are just a few of the anti-inflammatory nutrients it contains, as are other vitamins and minerals. Incorporating parsley root and other nutrient-dense vegetables into a healthy, well-rounded diet may help reduce inflammation and protect against a variety of chronic conditions, including heart disease.
Where to buy Hamburg Parsley
This vegetable can be purchased at Walmart, Trader Joe’s, Costco, etc.
Hearts of Palm
A heart of palm is a certain vegetable that is harvested from the cores of palm trees, including the coconut and palmetto. This process most of the time, however, leads to the death of that particular tree. Nevertheless, there are some species that grow multiple stems, which allows harvesting without killing the tree in question.
Uses
- It can be used in salads.
- You can use it to make imitation crab cakes.
Health benefits
- They help to lower blood sugar levels. Because it lowers blood sugar and regulates insulin, palm heart is a food that people with diabetes and pre-diabetes should eat more of. It helps regulate blood sugar and lipids thanks to the antioxidants it contains, such as chlorogenic acid. It also aids in the breakdown of fats in your diet, which can reduce your risk of heart disease.
- High in the protein content. Hearts of palm are rich in protein but low in calories. They contain 17 different amino acids, including all nine essential amino acids, which the body cannot produce on its own and must get from food.
- High in dietary fiber. The heart of the palm is an excellent choice for those who are trying to shed pounds. When you eat the heart of the palm, you feel full, which helps you lose weight because of the fiber and plant-based protein. When it comes to weight loss, eating a lot of plant-based fiber is the best thing about it. Your digestive system will also benefit greatly from a diet rich in fiber.
Where to buy Hearts of Palm
Heart of palms is easily accessible in grocery stores like Central Market, While Foods Market, etc
Hokkaido Squash
The Hokkaido squash, or pumpkin, is a reddish-orange colored squash belonging to the Cucurbita maxima species. It goes by several names in various countries. In Japan, it is called Hokkaido squash, after the island where it is predominantly grown. In the United Kingdom, it is referred to as the onion squash. In France, it is commonly called potimarron.
The squash sports a thick outside skin which covers a firm natured flesh, that gives a chestnut flavor.
Squash is a healthy fruit that gives out a lot of nutrients.
One cup serving of squash yields:
- 79.95 calories
- 1.82 g of protein
- 17.94 g of carbohydrates
- 5.74 g of dietary fiber.
Uses:
- It is used in stews and soups.
- The squash is also baked into cakes and other pastries.
- It can be used in stir fries also.
Health benefits
- Treatments for the skin. Vitamins and other nutrients are necessary for healthy skin, and it’s important to get enough of them. In addition, Hokkaido squash is a great source of vitamins. For this reason, eating Hokkaido squash is a great way to keep your skin healthy.
- Make a Positive Change in Your Mood. There are many factors that influence one’s mood. You can improve your mood and happiness by eating the red kuri squash, which contains tryptophan, which is capable of producing serotonin. There are numerous advantages to physical activity for mental health, so it is highly recommended that you engage in some of these activities to help improve your mood.
- Boost the quality of your sleep. Everyone wants a good night’s sleep, but not everyone gets it. Several factors, both internal and external, can influence your ability to fall asleep and stay asleep at night. Getting a good night’s sleep is made easier by consuming foods like the tryptophan-rich Hokkaido squash.
Where to buy Hokkaido squash
Hokkaido squash can be purchased in grocery stores near you. Walmart, Whole Foods Market, Costco, and Trader Joe’s are some of the stores selling this fruit.
Horseradish
Horseradish is a common root vegetable that people add to their meals as a spice. It belongs to the family of Brassicaceae.
It originated in the eastern regions of Europe alongside the western regions of Asia.
The plant is cultivated for its roots. However, the roots have a defense mechanism against herbivores.
It contains chemicals called allyl isothiocyanates, which can be bitter to the taste and prevent animals from consuming them while raw. When the root, however, is left for some time, it loses this effect. The roots will darken and the pungency will be lost.
A cup of ground horseradish gives:
- 150 calories
- 34 g of carbs
- 14 grams of fiber
- 6 g of protein.
Uses:
- It is commonly processed and packaged into a sauce.
- It can be used to make dips.
Health benefits
- Anti-inflammatory properties: Like most members of the mustard family, horseradish is rich in Sinigrin. This chemical is responsible for alleviating inflammation by transforming the part of the immune system that is responsible for the causation of inflammation.
- Horseradish is effective at treating respiratory disorders. Research has shown that extracts from horseradish are effective at treating bronchitis.
Where to buy Horseradish
Horse radish can be purchased at Walmart, Costco, Trader Joe’s, etc.