May 17, 2013

5 Fruits and Vegetables Every Woman Should Include in Her Diet and Why

By Ruby S

Fruits and vegetables: they may not sound appealing to some; but after taking a glance at the immense benefits of these two types of foods, you may change your mind.

Processed foods are so common nowadays that people tend to forget the raw, natural fruits which are so much more beneficial. Allah subhaanahu wa ta’ala placed them on this earth not only for our enjoyment, but for our health. Most processed foods have been processed so much to the extent that if there were any useful ingredients present such as vitamins or fibre  they would have been removed or destroyed. Supplemental ingredients are then added, which means your mixed fruit bar, which you thought was “healthy”, actually does not have any natural benefits.

This is why raw and preferably organic fruits and vegetables are so crucial to our diets. It is amazing how many benefits can be found in a handful of fruits. So, you want to know the best fruits and veggies that can benefit a woman’s health? Read on!

Disclaimer: I am not a dietician or nutritionist, and any information provided here is cited

1) Berries: Any type of berries—for example, raspberries, blueberries, blackberries, and strawberries.

Benefits: Amazing source of antioxidants to help prevent ageing and cancer. They aid in maintaining good vision and lowering cholesterol. They are low in calories, high in flavour, vitamins, minerals, and fibre.
Ways to Eat: They are best when in season, and bought locally. You can eat them as they are, or add them to a cup of yoghurt, smoothies, or parfaits. Best of all, the same benefits last in frozen berries too!

2) Avocados: These creamy, smooth fruits seem like they should be vegetables, but they are not!

Benefits: Great source of antioxidants, vitamins, minerals, protein, and fibre that will help with metabolism. Plus, they are great for your skin too- as a mask or taken as a food—because avocados are high in Vitamin E. They contain mono-unsaturated fats, which are excellent for lowering and controlling cholesterol.
Ways to Eat: Plain sliced avocado, scooped out and used as a spread on sandwiches, added to smoothies with some milk/sugar/ice, made into guacamole, and added to dishes to make them creamier.

3) Dark Green Leafy Vegetables: Spinach

Benefits: Excellent source of fibre  for digestion, preventing constipation, and helping to curb overeating. It helps with anti-inflammation. Spinach also contains a great amount of vitamin C, vitamin E, and other minerals that will help prevent high blood pressure and osteoporosis. A high dose of Vitamin A nourishes the skin—it can aid in curing acne, wrinkles, psoriasis, and more.
Ways to Eat: Eat it raw, tossed in salads; blend it in smoothies (you won’t even taste it!); sauté it with some mushrooms, butter, and salt/pepper.

4) Cherries: Fun to eat, sweet, and bright!

Benefits: Cherries are high in iron, which can help with anaemia  They contain melatonin, helping with regulating sleep. They contain minerals and vitamins that enhance memory, heart healthiness, and anti-inflammation.
Ways to Eat: Personally, the best way is raw! If you can find them pre-pitted, you can add them to smoothies or juices.

5) Broccoli: This cruciferous vegetable is not a favourite of many, but it is highly beneficial.

Benefits: It helps in producing anti-cancer compounds and contains antioxidants to stop the growth of breast cancer. It helps in reducing cholesterol. It contains a valuable amount of calcium, excellent for bones! It allows for detoxification. Additionally, it is high in fiber which helps if you are dieting.
Ways to Eat: raw, dipped in low fat dressing; steamed, with some spices; sautéed with other veggies in some soy sauce; added to some chicken breast and vegetables.

Keep these fruits and vegetables in mind next time you go grocery shopping—they contain an amazing amount of vitamins and minerals that improve heart health, provide anti-cancer agents, antioxidants, and fibre  are beneficial in dieting, and maintain great skin. So do not be shy of trying to add these to your diet—with a daily dose of natural fruits and vegetables, you will notice a change in your internal and external health as well!


I'd love to hear your views on this topic. Please post in the comments section below! :)


Jazakillah. Will try them inshaa Allah.

Jazakillah Kahyr for reading. May Allah swt bless you with health always :)

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