Fruits And Vegetables That Start With N (Uses, Health Benefits, And Where To Buy Them)

In this series of going through the letters of the alphabet and discovering what each has to deliver with regard to our diet, we come across the letter K. Let’s see what fruits and vegetables the letter K has to offer.

Fruits

Naranjilla fruit

Naranjilla fruit is a fruit that is native to South America. It is commonly grown in Costa Rica and Panama. It is also known as lulo in those regions. Its botanical name is Solanum quitoense.

The naranjilla fruit has a citrus taste, combining the tastes of lime and rhubarb.

It is quite a nutritious fruit. 100 g of this fruit gives:

• 25 calories
• 6 g of carbs
• 1.1 g of fiber

5% of the daily recommended intake of vitamin C.

Uses

1. Naranjilla can be used in making ice cream.
2. The fruit can be blended into smoothies.
3. It is used to make the popular drink called lulada

Health benefits

1. Boosts immunity: Naranjilla is rich in both vitamin C and vitamin A. These are vitamins that are crucial to bolstering your immune system. Vitamin C itself is a powerful antioxidant that helps to neutralize free radicals present in the body. Another thing that vitamin C does is that it stimulates the production of white blood cells.
2. Aids digestion: Naranjilla or lulo has a high fiber content. This fiber helps in the movement of food down the digestive tract. It can also help prevent constipation and stomach cramping.
3. Aids vision: The presence of beta-carotene, which is converted into vitamin A ensures good vision. As an antioxidant, it helps to neutralize those free radicals that can cause damage to the macula and other cells of the ocula.

Where to buy Naranjilla

Naranjilla can be gotten at any nearby grocery store. A walk to Walmart, Costco, or even Trader Joe’s can get you as much as you need.

Nance fruit

The Nance fruit is a cherry-sized fruit that has a reddish yellow coloration. Its botanical name is Byrsonima crassifolia. It is native to Central America and the Caribbean. It can occasionally have a sweet taste, and other times an acidic or bitter taste.

Other names this fruit goes by are: hogberry, nanche, or yaca.

This fruit is rich in nutrients. A cup serving of Nance fruit, which contains about 34 in total, yields:

• 82 calories
• 19 g of carbs
• 0.8 g of protein
• 8 g of fiber
• 118% of the daily recommended intake of vitamin C.

Uses

1. The fruit can be eaten in its raw form as a snack.
2. The Nance fruit can be processed into jams and popsicles.
3. It can be used to make fermented beer drinks

Health benefits

1. Good for healthy skin: Nance fruit is rich in vitamin C and it is well known that vitamin C is crucial to the production of collagen, a component that keeps your skin firm and fresh.
2. Promotes good digestion: Nance fruit is rich in fiber. This fiber helps to give bulk to your stool. In addition, it promotes the growth of healthy bacteria. The products from this can help prevent the development of colon cancer.
3. Good for the heart: Nance fruit is rich in antioxidants that can reduce the level of cholesterol in your blood. High cholesterol is one of the leading causes of stroke and other cardiovascular related ailments. Consuming nance fruit will help lower this risk.

Where to buy Nance fruit

Nance fruit can be easily gotten in the following locations: Walmart, Amazon, and Costco.

Naartjie fruit

Naartjie is also known as Mandarin orange. Various varieties of the Mandarin orange form part of the tangerine family. Naartjie is basically a smaller orange with an oblate shape. It is pebbly-skinned, and the skin is easy to peel off. The Mandarin orange can be easily divided into segments.

The Mandarin orange is a very nutritious fruit. A medium-sized Mandarin orange yields:

• 47 calories
• 12 g of carbs
• 1 g of protein

Uses

1. Naartjie fruit can be peeled and eaten raw.
2. They can be canned and preserved in syrup.
3. They can be blended into smoothies and used in yogurt parfaits.

Health benefits

1. Lowers blood cholesterol: The Naartjie fruit is rich in soluble fiber. Soluble fiber helps you feel full and get satisfied after eating. In addition, the fiber helps to lower low density lipids, which are bad cholesterol. Lowering these cholesterol levels also lowers the risk of stroke or heart attack.
2. Promotes bone health: Mandarin oranges contain calcium, magnesium, and potassium, which are necessary for promoting bone density. This strengthens your bones and makes them less likely to break.
3. Helps lower blood pressure: Naartjie fruit is rich in potassium. Potassium is important for the regulation of blood pressure and proper heart rhythm. It also helps to ease tension in the walls of the arteries and veins.

Where to buy Naartjie

Naartjie fruits can be purchased in a nearby grocery store. Walmart, Central Market, and Trader Joe’s all have it in their gallery.

Nectarine

Nectarines are a type of peach. They have the characteristic stone-like seed in their middle. Their botanical name is Prunus persica var. nucipersica. The main factor that distinguishes nectarines from peaches is their smooth skin, which is unlike the fuzzy skin found in common peaches.

Nectarines, just like peaches, are very nutritious fruits. A medium-sized nectarine (140 g) yields:

• 55 calories
• 13 g of carbs
• 2.1 g of fiber
• 1.5 g of protein
• 5% of the recommended daily intake of vitamin C.

Uses

1. Nectarines can be grilled and added to salads.
2. The fruit can be processed into jams.

Health benefits

1. Helps to prevent anemia: Nectarines are rich in vitamin C, which helps to prevent anemia. Vitamin C helps the body absorb iron faster. Nectarines are to be taken in combination with other iron-rich foods, which will help prevent anemia. Iron is an important component of hemoglobin and it helps transport oxygen to various parts of the body.
2. Rich in antioxidants: Nectarines contain a lot of antioxidants that can get rid of free radicals, which can cause oxidative stress to your body cells. They are rich in flavonoids and anthocyanins. These two substances are crucial to preventing brain decline and reducing the risk of heart disease
3. Lowers the risk of cancer: Nectarines are rich in phenols, which act to neutralize carcinogens and other cell mutating species. Extracts from nectarines have been proven to stop cancer cells from proliferating.

Where to buy nectarines

Nectarines can be purchased at: Trader Joe’s, Freneco, and Costco.

Nonda plum

The Nonda plum is botanically named Parinari nonda. It belongs to the family of Chrysobalanaceae. The nonda plum is native to northern Australia. It goes by other names such as nunda plum and parinari.

The fruit is brown and edible, bearing hairy seeds. The nonda plum is packed with nutrients that will benefit your health.

100 g of this fruit yields:

• 8.7 g of carbs
• 8.1 g of fibers
• 2.8 g of protein
• 2% of the RDI of vitamin C

Uses

1. Nonda plums can be used in your fruit salads.
2. They can be added to your yogurt parfait.
3. Plums can be added to smoothies

Health benefits

1. Helps the heart: Nonda plums are rich in phytochemicals that can lower the risk of heart disease. These phytochemicals are antioxidants that can help lower blood pressure and cholesterol levels.
2. Can help reduce blood sugar: Nonda plums are quite rich in fiber and can help reduce blood sugar. High fiber diet helps to lower the rate at which sugar is absorbed into the bloodstream. This is helpful in preventing type 2 diabetes.

Where to buy Nonda plums

Nonda plums can be purchased at Walmart, Costco, and Trader Joe’s.

Nam Dok Mai.

Nam Dok Mai is a variant of which is native to Thailand. This variant of mango is elongated in shape and has a prominent beak. It has a pleasant aroma accompanied by a sweet taste. A cup serving of these mangoes give:

• 99 calories
• 1.4 grams of protein
• 24.7 grams of carbs.
• 0.6 grams of fat.
• 2.6 grams of fiber
• 22.5 grams of sugar
• 67% of the daily value of vitamin C

Uses

1. This fruit can be used in fruit salads.
2. The mangoes can be blended into smoothies.

Health Benefits

1. Rich in antioxidants: The Nam Dok Mai is rich in plant chemicals called polyphenols. Polyphenols such as mangiferin,catechins, anthocyanins, gallic acid, kaempferol, rhamnetin are all part of the polyphenols. These antioxidants help in neutralizing free radicals that can cause damage to your cells.
2. Helps to boost the immune system: mangoes are rich in vitamin A and vitamin C. These vitamins are essential to boosting and bolstering your immune system. Vitamin C in particular helps stimulate the production of white blood cells and thus helps your body fight diseases and infections.
3. Helps the heart: mangoes are rich in magnesium and potassium. These two minerals are important for regulating blood pressure and heart rhythm. Potassium in particular helps to remove excess sodium from the blood. In this way it can help to reduce high blood pressure.

Where to buy Nam Dok Mai

You can purchase these mangoes at locations such as Freneco, Costco. You can also order them from Amazon.

Vegetables

New Zealand Spinach

This green, leafy vegetable is native to the regions of Australia and New Zealand, hence its name. Its botanical name is Tetragonia tetragonioides, and it belongs to the Aizoaceae family. This vegetable is a halophyte, and it does well in salty soil.

The vegetable is a creeping plant and can form a canopy on the ground.

Its nutritional value for 100 g is:

• 12 calories
• 2.13 g of carbs
• 1.4 g of fiber
• 1.3 g of protein

Uses

1. The vegetables can be used in soups and sauces.
2. You can use this vegetable in salads.

Health benefits

1. Rich in vitamin K: New Zealand Spinach is very rich in vitamin K. It provides over 278% of the recommended daily intake. Vitamin K is essential for the clotting of blood. It also helps in the maintenance of bones and teeth.
2. Helps in weight loss: Spinach is rich in fiber. Fiber-rich foods are very important for those who are undergoing a weight-loss program. Fiber increases satiety and gives you a feeling of fullness. This prevents you from consuming more calories than necessary.
3. Promotes good eyesight: New Zealand spinach is a rich source of beta-carotene. Beta-carotene is converted to vitamin A which promotes good eyesight and prevents night blindness.

Where to buy New Zealand Spinach

New Zealand spinach can be easily gotten at Walmart, Whole Foods Market, and Costco.

Napa Cabbages

Napa cabbage is a type of cabbage that originates in China. It is commonly referred to as Chinese cabbage, while in Australia it is referred to as wombok. Napa cabbages are oval shaped and have lime green leaves.

Napa cabbages are low in calories but are nutrient rich. A 100 g of Napa cabbages yields:

• 12 calories
• 2.2 g of carbs
• 1.1 g of protein
• 5% of RDI of vitamin C

Uses

1. Cabbage can be used in soups.
2. It can be used in stir-fries
3. It can be used in salads.

Health benefits

1. Packed with antioxidants: Napa cabbages are packed with antioxidants, such as carotenes, zeaxanthin, and sulforaphane. These antioxidants are known to fight against cancer causing radicals. In addition, they help to reduce the level of bad cholesterol.
2. Rich in vitamin C: Napa cabbages are rich in vitamin C. A 100 g serving of these cabbages yields 45% of your recommended daily intake of this vitamin. Vitamin C helps your body develop resistance to infections and diseases.
3. Rich in vitamin K: The cabbages are quite rich in vitamin K. Vitamin K is quite important in bone metabolism. It promotes the formation of new bone cells. Vitamin K in your diet will help to delay the onset of osteoporosis. Vitamin K also helps your blood clot.
4. Rich in electrolytes: These cabbages are rich in electrolytes such as calcium and potassium. Potassium plays a role in the regulation of blood pressure and maintenance of the heart rhythm.

Where to buy Napa cabbage.

Napa cabbage can be purchased at your nearby grocery store such as Trader Joe’s, Kroger, and Walmart. You can also order it from Walmart.

Nopal

Nopal, called prickly pear in English, is a member of the cactus family. It is a popular component of Mexican cuisine. The plant is native to Mexico, where there are over 114 species of the plant. It is commonly known as “cactus pads.”

Uses

1. It can be used in salads
2. Nopal can be cooked and added to soups.

Health benefits

1. It is an antiviral. The best way to avoid getting a virus is to avoid getting it in the first place. The nopal cactus has been shown to be effective in inhibiting the growth of viruses, including HIV, herpes simplex virus (HSV), and respiratory syncytial virus (RSV), according to the findings of some preliminary research.
2. It guards against damage to nerve cells. Just like any other type of cell, nerve cells are susceptible to damage. This can result in a loss of sensory perception or in painful sensations. The nopal cactus offers defense against this harm. Among its many benefits, a study conducted in 2014 discovered that it is neuroprotective. This may assist in preventing damage to nerve cells as well as the subsequent loss of function.
3. It contains a lot of antioxidants. Antioxidants are able to prevent free radicals from harming our cells, which is a significant benefit. In addition to being rich in antioxidants, the Nopal cactus was shown in a study from 2013 to be effective at lowering levels of oxidative stress. Antioxidants are beneficial for people of any age and can even help those who already have certain conditions. It has the ability to control the sugar levels in the blood. Diabetes patients often face significant challenges when attempting to maintain normal blood sugar levels. Nopal cactus may provide a complementary solution. There is evidence that the nopal cactus can bring about a reduction in normal blood sugar levels. For instance, one study from 2012 suggests taking nopal cactus in conjunction with other diabetes medications in order to better control blood sugar levels.
4. It has the ability to treat an enlarged prostate. An enlarged prostate can be a bothersome problem for men, as it causes them to have to urinate more frequently, which can be embarrassing. Initial investigations have suggested that the nopal cactus could be useful in the treatment of enlarged prostates and even in the prevention and management of prostate cancer. Plus, it might be able to do all of this with fewer negative side effects than the conventional medical treatments currently available.

Where to buy Nopal

Nopal can be purchased in grocery stores around you. stores such as Walmart, Whole Food Market, and Central Market.

Nori

Nori is a dried edible seaweed that is commonly used in Japanese cuisine. The genus which produces this seaweed is Pyropia. It is commonly used to wrap sushi and rice balls.

100 g of nori yields:

1. 35 calories
2. 5 g of carbs
3. 0.3 g of fiber
4. 6 g of protein
5. 65% of the recommended daily intake of vitamin C.

Uses

1. Nori is most commonly used as a wrap for sushi.
2. It is used for garnishing noodles or soups.

Health benefits

1. Contains iodine: Your thyroid gland secretes hormones that assist in the regulation of growth, the generation of energy, reproduction, and the repair of damaged cells throughout your body. Your thyroid relies on iodine to make hormones. Over time, if you do not consume an adequate amount of iodine, you may begin to experience symptoms such as fluctuations in your weight, fatigue, or swelling in the neck. Iodine has a recommended daily intake (RDI) of 150 micrograms per day. Iodine can be drawn up from the water by seaweed, which gives it a special ability that no other plant can match.
2. Has a Variety of Antioxidants that Protect the Body.
3. Antioxidants have the ability to reduce the reactivity of free radicals in your body. As a result, your cells are less likely to be damaged by them. In addition, an excessive production of free radicals is thought to be a contributing factor in the development of a number of diseases, including diabetes and cardiovascular disease. Flavonoids and carotenoids are just two of the many plant compounds found in seaweed that have been shown to have numerous health benefits. These have been shown to protect the cells in your body from the damage caused by free radicals. The particular carotenoid known as fucoxanthin has been the subject of a significant amount of research. Brown algae, such as wakame, contain the majority of this carotenoid, which is 13.5 times more potent as an antioxidant than vitamin E. Research shows that fucoxanthin is more effective at protecting cellular membranes than vitamin A. Fucoxanthin absorption may be improved if it is taken with a source of dietary fat.
4. Offers Both Fiber and Polysaccharides, Both of Which Can Help Support the Health of Your Gut.
5. The bacteria that live in your gut have a significant impact on your overall health. It is hypothesized that the human body contains a greater number of bacterial cells than human cells. It is possible for illness and disease to develop when there is an imbalance in the “good” and “bad” bacteria that live in the digestive tract. Seaweed is an excellent source of fiber, which is widely acknowledged to be advantageous to the digestive health of an individual. It can account for anywhere between 25 and 75 percent of the dry weight of the seaweed. This makes it a better source of fiber than the vast majority of fruits and vegetables. It’s possible for fiber to evade digestion and instead serve as a source of fuel for the bacteria that live in your large intestine. In addition, a type of sugar found in seaweed known as sulfated polysaccharides has been demonstrated to stimulate the expansion of “good” bacteria in the digestive tract.

Where to buy Nori

Nori can be purchased at the following stores: Walmart, Whole Foods Market, and Costco.

Navy beans

Navy beans, also called haricot bean, Boston bean, and white pea bean, are a cultivar of bean that is native to the Americas. It has a whitish coat and is quite dry in nature. Among the other forms of white beans, it is the smallest of the lot. Its botanical name is Phaseolus vulgaris.

Navy beans are packed with nutrients. A half cup serving of boiled navy beans yields:

• 128 calories
• 23.7 g of Carbohydrate
• 9.6 g of fiber
• 7.5 g of Protein
• 31% of the daily recommended intake of Vitamin C

Uses

1. These beans are processed into baked beans.
2. It can be used to make pottages or soups.

Health benefits

1. Lowers the risk of diabetes: Navy beans are a rich source of fiber. This fiber it contains, slows down the rate of absorption of sugar into the blood. This is in addition to the fact that navy beans rank low in the glycemic index.
2. Lowers cholesterol: The fiber in navy beans also plays a role in reducing cholesterol levels in the blood. It helps to get rid of low density lipids, which are bad cholesterol. A lower level of cholesterol is great for the heart.
3. Rich in folates: Navy beans are rich in folates. Folates are very important for the development of a growing fetus. They are also very important in the formation of red blood cells.

Where to buy navy beans

Navy beans can be purchased at Walmart, Trader Joe’s, Costco, etc.