The healthiest fruits and vegetables at a glance

Fruit and vegetables are certainly part of a balanced diet - but which are the healthiest fruits and vegetables? We'll tell you.

We are taught in kindergarten that fruit and vegetables are healthy. But did you know that there are clear differences when it comes to the health value of fruit and vegetables? In fact, there are extremely healthy types of fruit and vegetables, which are characterized by a high content of Characterized by vitamins and minerals, but also with health-promoting secondary plant substances shine. But what are the healthiest fruits and vegetables? It is not easy to give an answer to this, as a large number of variables have to be considered. In our ranking, we primarily took into account the vitamin and mineral content of the fruit and vegetable varieties. In addition, you will only find locally sourced vegetables and fruit in our list. Long storage times, transport routes and storage pesticides can significantly reduce the health value of fruit and vegetables. It is therefore better to rely on seasonal and regional organic food - ideally from your own garden - if you want the healthiest fruit and vegetables.

The healthiest vegetable

Vegetables are considered to be extremely healthy when it comes to nutrition. There is actually a reason for this: Vegetables often boast many vitamins and minerals with a low calorie content at the same time. But which vegetables are the healthiest? We have summarized the healthiest vegetables for you.

1. watercress

watercress (Nasturtium officinale) is probably one of the plants that most people rarely end up on the kitchen table. It's a pity really, because watercress is often traded as the healthiest vegetable. Especially the high content of vitamins A, C and K make the most vitamin-rich vegetable a real enrichment in the diet. But their high proportion of minerals such as iodine, sodium and phosphorus is also considerable. Watercress is also one of the Vegetables with a lot of iron. The plant is anything but fattening: With an intake of only 100 calories, you can cover your daily mineral and vitamin needs thanks to the watercress. Due to the mustard oils it contains, watercress is also said to have a healing effect, for example in respiratory diseases. In addition, the healthy vegetable is known in folk medicine as appetizing, metabolism-enhancing and blood-cleansing.

2. Chinese cabbage

Cabbage is often considered very healthy - Chinese cabbage (Brassica rapa subsp. pekinensis) is no exception: low in calories and therefore suitable for a slim line, it also convinces with a high content of vitamins and minerals. Above all, its high vitamin C content, but also its wealth of B vitamins, folic acid, potassium and calcium qualify the cabbage for its place among the healthiest vegetables. The mustard glycosides contained in Chinese cabbage are also considered antibacterial and are intended to support the body's natural defences.

3. spinach

Taste can be argued over. One thing you have to say to the spinach (Spinacia oleracea) but don't - it is one of the healthiest vegetables. Although it is now known that spinach does not contain as much iron as was once thought, The healthy vegetable still impresses with a fairly high iron content, as well as a good portion of potassium and Magnesium. Although spinach is low in calories, it is richer in vitamin C and various B vitamins. It is not for nothing that people often say "spinach replaces half a pharmacy".

Tip: Repeated heating or prolonged storage at room temperature can convert the nitrate contained in spinach into harmful nitrite. It is therefore best to always use spinach as fresh as possible.

4. Brussels sprouts

When it comes to healthy vegetables, one must not be missing: Brussels sprouts (Brassica oleracea var. gemifera). Brussels sprouts are mainly used as Vegetables with a lot of vitamin C known, but also shines with a high content of B vitamins and vitamin K. In addition, Brussels sprouts are considered a good supplier of minerals such as potassium, calcium and iron. Brussels sprouts also contain a high proportion of mustard oil glycosides, which have an antibacterial effect and according to current studies are even suspected of increasing the risk of certain types of cancer reduce.

5. radish

Snacking without a bad conscience? This is with radishes (Raphanus sativus var. sativus) no problem: The spicy delicacies have particularly few calories and a low glycemic index, which is why they are perfect for in-between hunger pangs. The healthy vegetables not only fill the stomach, but also provide important nutrients such as vitamin K, vitamin C and iron. Incidentally, the radish gets its spiciness from the mustard oils it contains, which have an antibacterial effect and are therefore said to have a health-promoting effect.

Tip: Radishes are perfect for growing indoors, as they can be grown in the garden as well as on a balcony or windowsill. This has the advantage that you can eat the healthy vegetables fresh from the dew and don't have to worry about the use of chemical agents. With our Plantura vegetable growing set the cultivation of radishes and co. is really easy, so that you soon have the first home-grown vegetables on your plate.

The healthiest fruit

Fresh fruit has long been considered the epitome of healthy eating. Then more and more voices were raised claiming that fruit is not so healthy because of the sugar it contains. In fact, tropical fruits in particular contain a lot of sugar and are therefore among the unhealthiest fruits. Our local fruit varieties, on the other hand, score particularly well with a high content of vitamins and antioxidants and are therefore often considered to be extremely healthy. But which fruit is the healthiest? We have put together the healthiest types of fruit for you.

1. strawberry

Snacking allowed: the strawberry (Fragaria) is not only a delicious temptation, but also holds the place as the healthiest fruit. In fact, the delicious berry is extremely low in calories and therefore also suitable for a slim figure. At the same time, the strawberry is particularly rich in vitamins. So it doesn't just count Fruit with a high content of vitamin C, but also has a high content of folic acid, which is particularly important for pregnant women. The healthy fruit is also a good source of minerals such as calcium, potassium, iron, zinc and copper. In addition, strawberries contain a lot of digestive fiber and polyphenols, which are said to help prevent cancer and cardiovascular disease.

2. blackberry

It is one of the fruits richest in vitamins: the blackberry (Rubus fruticosus) is a real vitamin bomb. Their content of provitamin A, which is converted into vitamin A in the body, is among the highest among berries. In addition, the blackberry contains a lot of vitamin C, but also valuable vitamins from the B group and vitamin E. The fruit with the most vitamins can also convince with a high proportion of minerals such as calcium, potassium and magnesium. In addition, the anthocyanins, which are responsible for the dark color of the berry, protect the cells of the body from free radicals, i.e. molecules and ions that are highly reactive and cause damage to cells be able.

3. plums

A real all-rounder among the healthiest types of fruit is the plum (Prunus domestica): The healthy fruit contains numerous trace elements and minerals such as potassium, iron, magnesium and zinc, but also provitamin A and vitamins C, E and B. The high content of pectin and cellulose in the plum has a digestive effect. That is why plums are still used today as a gentle means of preventing and solving light constipation.

4. raspberries

Although the sweet raspberry (Rubus idaeus) is quite rich in sugar, it is one of the healthiest types of fruit. Thanks to their high water content, the sweet berries are actually quite low in calories, but they are full of healthy vitamins and minerals. Above all, the content of vitamin C and vitamins from the B group is particularly high in the healthy fruit. But the delicious berries also contain phosphorus, calcium, iron and magnesium. The flavonoids contained in the raspberry have an antioxidant effect and thus neutralize cell-damaging processes.

5. Blackcurrant

The blackcurrant is considered a real vitamin C bomb (Ribes nigrum): With a content of 180 mg of vitamin C, it has more than three times as much vitamin C as a lemon (citrus × lemon). But the black currant is also impressive in terms of its other ingredients, because it is also a good supplier of vitamin E, calcium and potassium. In addition, the black currant is one of them Fruit with a lot of zinc. Furthermore, there are numerous anthocyanins in the healthy fruit, which have an antioxidant effect and are said to have a positive effect on the cardiovascular system and the immune system.

What is the unhealthiest fruit?

In fact, the question of which types of fruit are the unhealthiest is difficult to answer. One thing is certain: tropical fruits like papaya (Carica papaya), mango (Mangifera indica) or pineapple (Pineapple sativus) contain more fructose than many local types of fruit and are more frequently contaminated with pollutants and pesticides due to cultivation on large plantations. In addition, imported fruit often loses some of its nutrients due to the long freight and storage times. For this reason, it is recommended to only occasionally include tropical fruits in your diet and instead to use more regional fruit in organic quality.

Not only regional, but especially seasonal fruit and vegetables are extremely healthy. You can find out which fruit and vegetables are in season in our seasonal calendar.