Fruits and vegetables are a must-have in your diet. There are so many options to choose from, and each letter of the alphabet offers a lot of choices. Today we will be looking at the letter W and seeing what it has to offer.
So let’s dive in.
Fruit
Wineberry fruit
Rubus phoenicolasius is the botanical name of the wineberry fruit. It is closely related to raspberries and blackberries. In fact, it is regarded as the Asian species of raspberry, as it is native to the regions of Japan and China.
The wineberry is a fruit that turns an intense red when ripe. They have a similar taste to raspberries, with that reminiscent sweet and tart taste.
It is a nutritionally dense fruit. A 100 g of wineberries yields:
- 53 calories
- 12 g of carbs
- 7 g of fiber
- 43% of the recommended daily intake of vitamin C.
Uses:
- It is used in making wines and jams.
- Wineberries can be baked into cakes and pies.
Health benefits
- Healthy for the skin: Wineberries are rich in vitamin E, which is important for skin health. The presence of vitamin E keeps your skin looking young and fresh, preventing it from aging effects.
- Good for the immune system: This fruit is rich in vitamin C, which provides a boost for your immune system. Vitamin C helps stimulate the production of white blood cells, which fight infections and diseases.
- Anti-inflammatory effect: The wineberry is rich in antioxidants that can reduce the presence of pro-inflammatory cytokines. They can be used in sore throats and to reduce swelling in different body parts.
Where to buy wineberries
Wineberries can be purchased at Walmart, Costco, and Trader Joe’s.
White Sapote
The white sapote goes by names such as Mexican apple and casimiroa. Its botanical name is Casimiroa edulis, and it originates from the region of Mexico and parts of Costa Rica.
This fruit was nicknamed the “sleep-sapote” in the language of Nahuatl due to the sleep-inducing compounds that it contains in its seeds and leaves. However, the fruit pulp doesn’t contain these compounds.
The fruit is rich in iron and folates. 100 g of white sapote fruit yields:
- 134 calories
- 33.8 g of carbs
- 2.6 g of fiber
- 2.1 g of protein
- 33% of the recommended daily intake of vitamin C.
Uses:
- The leaves and seeds can be infused in tea to make a slightly sedating decoction.
- The fruits can be used to make smoothies.
- It can be used in ice creams and pies.
Health benefits
- Effective against cough: Taking decoctions of this fruit has been proven to have antispasmodic effects. It contains sapodilla, a substance that promotes the formation of mucus in your respiratory tract. This helps to cure and prevent coughs.
- Prevents Anemia: White sapote is a rich source of iron. Iron is a major component of hemoglobin, the red pigment that is responsible for carrying oxygen around your body. Deficiencies in iron can lead to insufficient production of this pigment. Thus, anemia can set in. Consuming this fruit will prevent this from happening.
- Helps the heart: White sapote fruit is rich in soluble fiber. The presence of soluble fiber helps lower bad cholesterol in your blood. When the cholesterol levels are lowered in your blood, your heart and the other related blood vessels will be at optimal health.
Where to buy white sapotes.
White sapote can be purchased at the following locations: Miami Fruit, Walmart, and Costco.
White Aspen
White Aspen, also known as yellow wood or pigeon berry, is a rainforest tree that is native to Australia. It is a four-lobed spherical fruit that has a tuft of hairs on the distant part.
The flesh is white, yellow, or purple. It tastes like a mixture of lemon and honey.
The white aspen is quite rich in calcium and phosphorus. It is also a rich source of folates.
Uses:
- This fruit can be eaten raw as a snack.
- It can be used as a component of chutneys and sauces.
- They can also be processed into jams and jellies.
Health benefits
- Good for the skin: White Aspen is rich in vitamin C. Vitamin C is one of the substances that is required for the synthesis of collagen, a tissue that is responsible for the firmness and elasticity of your skin. This keeps your skin looking younger and fresher.
- Rich in antioxidants: White aspen is quite rich in antioxidants that can neutralize free radicals in your body. These free radicals, which come as a by-product of energy production, can cause damage to your body cells and cause DNA mutations.
- Boosts immunity: The presence of vitamin C in this fruit is a boost to your immune system. Vitamin C helps your body produce antibodies. Antibodies are like the soldiers of your body. They help to ward off infections and diseases.
Where to buy White Aspen.
This fruit is available at Whole Foods Markets, Walmart, Trader Joe’s, etc.
White mulberry
The white mulberry, also known as the silkworm mulberry, is a type of mulberry tree that is native to the regions of India and China. It has naturalized in other regions such as the United States, Kyrgyzstan, Argentina, and Australia.
This species of mulberry is sweet but bland in taste, lacking that distinct flavor of the red and black variants.
White mulberries are known for their high nutritional value. 100 g of this fruit yields:
- 43 calories
- 10 g of carbs
- 1.7 g of fiber
- 60% of the daily recommended intake of vitamin C.
Uses:
- It can be used to make sorbets and muffins.
- It can be used to make pies.
Health benefits
- Lowers high cholesterol: Research has shown that extracts from mulberry can reduce the levels of bad cholesterol and triglycerides in your blood.
- Fights cancer: White mulberries are a rich source of antioxidants that neutralize those cancer-causing radicals. These include flavonoids and alkaloids present in the fruit. Studies have shown that it has an effect on hindering the growth of cancers in the breast and colon.
- Lowers risk of diabetes: Extracts from the mulberry fruit haven’t been found to lower the risk of diabetes and improve sugar metabolism in the bodies of subjects. Mulberry leaf extract was shown to increase insulin production by the pancreas. Insulin is a hormone that helps lower blood sugar levels.
Where to buy white mulberry.
White mulberry can be purchased in a grocery store near you. Some locations include: Walmart, Specialty Produce, and Target.
Wood apple
The wood apple goes by the botanical name of Limonia acidissima. It is native to the regions of southeastern Asia. Wood apples have a tough exterior which can be difficult to crack. On the inside, it has a sticky, pulpy flesh with little white seeds.
The taste of this fruit could be sweet or sour. The wood apple is a fruit that is rich in nutrients. It offers a lot of vitamin C. 100 g of elephant flesh yields:
- 134 calories
- 18 g of carbs
- 7 g of protein
- 5 g of fiber
- 139 mg of calcium
- 3 mg of vitamin C.
Uses:
- The wood apple is used for making fruit juice.
- It is used in making jam and jelly.
Health benefits
- Promotes lower blood sugar: Extracts from the bark of the wood apple tree can help to regulate blood sugar. The compounds found there can stimulate the production of insulin and thus lower high blood sugar.
- Promotes digestion: apples are quite rich in fiber. The presence of these fibers helps to bulk up your stool and promote good ball movement. It can also prevent constipation and act as fuel for the good bacteria in your gut.
- Boosts immunity: Wood apples are a rich source of vitamin C. Vitamin C helps your body fight infections by stimulating the production of white blood cells.
- It provides energy: You can toss aside that energy drink bottle for a glass of wood apple juice. This drink, made from blending the pulp and extracting the juice, is filled with enough glucose to give your body a needed boost.
Where to buy wood apples
Walmart, Trader Joe’s, and Costco are places where you can purchase this fruit.
Wolfberry
Wolfberry is a member of the nightshade family Solanaceae. It goes by names such as goji or goji berry. Its botanical name is Lycium barbarum. It is native to Asia and forms part of Asian traditional dishes. The wolfberry is an oblong-shaped bright tree fruit with yellowish-compressed seeds. The fruit is quite sweet. The berries are popularly found in powdered and dried forms. The fruit is a rich source of nutrients.
- 28 g of the dried fruit gives:
- 98 Cal
- 4 g of protein
- 21.6 g of carbs
- 3.6 g of fiber
- 15% of the daily recommended intake of vitamin C.
Uses:
- Extract from this fruit can be added into supplements and other medicines.
- The fruits can be eaten raw as a snack.
Health benefits
- Help prevent anemia: Wolfberries are a rich source of iron and can help prevent anemia. These fruits provide about 11% of the recommended daily intake of iron. Iron, as is well-known, is needed for the production of hemoglobin. Hemoglobin is a red pigment found in your red blood cells that helps carry oxygen around your body. Deficiencies in iron can lead to anemia. Therefore, consuming wolfberries is a sure way to prevent anemia.
- Bolsters immunity: research has shown that taking extracts or the juice of wolfberries increased the levels of antibodies and immune cells. Supplements from this fruit also increased the body’s level of immune response.
- Good for the eyes: Wolfberries, or goji berries, have been proven to help protect eye health. They help prevent a condition called macular degeneration, which can lead to progressive loss of vision. The presence of antioxidants in this fruit helps to neutralize such a process
Where to buy wolfberries
These berries can be purchased at Walmart, Trader Joe’s, and Costco.
Wintermelon
The winter melon goes by names such as Ash gourd, wax gourd, and winter gourd. It is a fruit that is popular in China and India. However, it is reported that it originated from Sri Lanka.
Benincasa hispida is its botanical name, and it grows on a vine. It is a large fruit the size of a watermelon. It possesses a hairy skin when immature. However, as it matures, it loses the hairs and develops a waxy coating. Underneath this coating is white flesh with a sweet flavor. The taste of the fruit is similar to cucumbers.
The fruit is quite rich in fiber but low in calories. A 100 g serving of this fruit yields:
- 13 cal
- 3 g of carbs
- 3 g of fiber
- 14% of the daily recommended intake of vitamin C
- 6% of the daily recommended intake of zinc
Uses:
- The fruit can be added to salads.
- The winter melon can be used to cook soups and stews.
Health benefits
- It helps with weight loss: the winter melon has high fiber content and a low calorie count. Added to this fact is that it has a high water content. Studies have shown that foods containing high fiber and high water content are a good combo for weight loss. Hence, this helps you get satisfied easily; hence, you tend to consume fewer calories.
- Lowers risk of diabetes: The winter melon is a low-carb food and, as such, will be good for diabetics. It also contains antioxidants that promote the formation of insulin, and in this way you can help regulate blood sugar levels.
- Anti-inflammatory properties: Extracts from the winter melon help to lower the occurrences of inflammation, which can cause a whole number of diseases.
Where to buy winter melon
The winter melon can be purchased at these stores: 99 Ranch Market, Whole Foods Market, and T&T Supermarket.
Vegetables
Walking onions
The walking onion is a species of onion that has a cluster of bulblets in place of flowers. It is also known as top-setting onions or tree onions.
The walking onions are strongly flavored, although there are some varieties that have a sweet taste. The underground bulbs, however, are more pungent and aromatic.
These walking onions come packed with nutrients. A 100 gram serving gives:
- 40 calories
- 9 g of carbs
- 1.7 g of fiber
- 12% of the daily recommended intake of vitamin C.
Uses:
- The bulblets can be pickled.
- When not fully grown, the young plants may be used as scallions.
- They are a major component of stir fries, soups and sauces.
Health benefits
- The walking onions are rich in antioxidants: what setting is highly concentrated in onions. It is an antioxidant that helps to protect against inflammation and damage from free radicals. This antioxidant is very useful in lowering blood cholesterol levels and blood pressure levels. This way, it can protect your heart.
- Reduces the risk of cancer: due to the antioxidant levels in walking onions, the risk of cancer is reduced in those who consume them. Studies have shown that subjects who consumed these onions have a lesser risk of developing stomach cancer than those who didn’t. The sulfur content and other flavonoids were linked to being responsible for the cancer-fighting properties.
- Lowers risk of diabetes: Research has shown that consuming walking onions can reduce the fasting sugar level in the blood by significant amounts. This is especially important in diabetic patients. It also interacts positively with the pancreas and other organs involved in blood sugar control.
Where to buy walking onions
You can get these onions at Whole Foods Market, Walmart, and Kroger.
Wasabi
Wasabi is a plant that belongs to the Brassica family. Other notable members include cabbage and kale. It is a cruciferous vegetable that is nicknamed “Japanese horseradish.” It is native to Japan, where it grows along streambeds.
The rhizomes of this vegetable are usually ground into a paste to form an important ingredient in sushi. It has a pungent taste, similar to horseradish.
Wasabi consists of 23.6% carbs and 4.8% protein.
Uses
- The rhizomes are ground into a paste and used as a condiment in cooking.
- The wasabi can be dried and powdered.
Health benefits
- Antimicrobial properties: Wasabi continues isothiocyanate, which studies have shown to have antimicrobial effects. This compound was found to be effective against bacteria such as Escherichia coli, which is one of the most common bacteria responsible for food poisoning. It’s also been found to be effective against Helicobacter pylori, which is responsible for stomach ulcers.
- Promotes the loss of fat: Extracts from wasabi leaves have shown promising signs in test subjects of preventing the formation of fat cells and adipose tissues. This means that consumers can help you with a weight loss program.
- Stronger bones: A compound called p-hydroxycinnamic acid (HCA) found in Wasabi has been found to be important in promoting the formation of new bone cells while reducing the breakdown of bone tissue. This is especially important in preventing osteoporosis and maintaining bone health.
Where to buy wasabi
You can purchase wasabi at Asian Market, Whole Foods Markets, Central Market, etc.
Water Caltrops
Water caltrop is a species of aquatic plant that belongs to the genus Trapa. They grow in freshwater and originate from Africa and the warmer regions of Europe.
Water caltrops have sets of leaves with serrated edges and long slender stems that reach down and are buried in the mud. The fruit of this plant is a nut which has a starchy seed on its inside.
The water caltrops are quite nutritious and low in calories. A 100 gram bowl of caltrops give:
- 97 calories
- 24 g of carbs
- 2 g of fiber
- 584 mg of potassium
- 6% of the daily recommended intake of vitamin C.
Uses:
- The seeds can be boiled and cracked open to be eaten as snacks.
- The contents can be used in stir fries.
Health benefits
- Good for your heart’s health: water caltrops are quite rich in potassium. Potassium helps to counter the negative effects of excess sodium on blood pressure and helps to lower it. It also helps to regulate the heart rhythm and lower the levels of bad cholesterol (low density lipids) in your blood.
- They have antimicrobial properties: water caltrops are rich in polyphenols and flavonoids. These are antioxidants that have antimicrobial and antifungal properties. They help to fight off infections and diseases.
- Deals with insomnia: Studies have shown that consuming water caltrops helps with those dealing with sleeplessness and insomnia. It is a rich source of vitamin B6 which promotes quality sleep and improves your mood.
Where to buy water caltrops.
If you are looking to purchase water caltrops, you can get them at Walmart Superstores, Kroger, and Costco.
Watercress
Watercress is a green, leafy vegetable that belongs to the brassica family. It is one of the oldest cultivated vegetables known to man. It goes by the nickname “yellow cress.”
Its binomial name is Nasturtium officinale. As the name implies, it is also an aquatic plant that floats in water. As with other members of the mustard family, it has a pungent taste.
This vegetable is low in calories but quite nutritious. A 100 g serving of this vegetable contains:
- 11 calories
- 1.3 g of carbs.
- 0.5 g of fiber
- 330 mg of potassium
- 71% of the daily needs of vitamin C
Uses
- Watercress can be eaten raw or used in salads.
- It can be used in soups and sauces.
Health benefits
- Good for the heart: Watercress is rich in a lot of antioxidants. These antioxidants neutralize free radicals that can cause problems for your heart. They also help to lower the level of bad cholesterol(LDL) in your blood.
- Helps in blood clotting: Watercress is very rich in vitamin K, a vitamin that is crucial to the clotting of blood when injured. a 100 g serving of watercress vegetable takes care of your daily needs of this vitamin. Vitamin K is important for blood clotting and healthy bones.
- Lowers risk of cancer: The vegetable is a rich source of certain phytochemicals and antioxidants which hinder the growth of cancer cells in different parts of the body. It has a rich supply of glucosinolates and sulforaphane, which hamper the growth of cancer tumors.
Where to buy watercress
Watercress is available in any of the following stores: H-E-B plus, Whole Foods Market, Central Market, etc.