Fruits & Vegetables: nutritional benefits in abundance

[Article updated on 19/09/2023]

Eating fruits and vegetables is essential to stay healthy. There are several varieties which are distinguished above all by their nutritional values ​​and the benefits they provide for the body. Focus on the nutritional virtues of 10 fruits and vegetables.

Before reading on

I’m not an expert in this field, but I am passionate about nutrition and health.

The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.


Eating carrots protects your body against the accumulation of bad cholesterol and helps prevent cancer. This vegetable also participates in the formation of hemoglobin in the blood. It also improves eyesight and reduces the risk of eye diseases. Finally, it is an ingredient to favor for your diets because of its low caloric intake 33 kcal/100 g.

The carrot, a vegetable suitable for restrictive diets

100 g of carrots contain approximately:

  • 89.5 g of water;
  • 6.2 g of carbohydrates, including more than 5 g of sugar;
  • 0.2 g of lipids;
  • 0.7 protein;
  • 0.04 g of saturated fatty acids;
  • 2 g of fiber;
  • The rest is shared between vitamins and minerals.

The beets

This vegetable is a great ally in preventing cardiovascular diseases thanks to its antioxidant properties. It is also involved in maintaining good eye health. It also prevents the appearance of several types of cancer. Finally, beets optimize muscle work during sporting activity in order to improve performance.

Beetroot, a vegetable rich in antioxidants

100 g of beets provide approximately:

  • 87 of water;
  • 8.5 g of carbohydrates, including almost 8 g of sugars;
  • 0.2 g of lipids;
  • 1.8 g of protein;
  • 0.02 g of saturated fatty acids;
  • 2 g of fiber;
  • Micronutrients like vitamins and trace elements.

White cabbage

White cabbage contains vitamins (notably vitamin C) and beta-carotene which optimizes the body’s protection against external aggressions. It also contributes to its proper functioning and represents a significant slimming ally. However, you must be careful because this food can cause diarrhea and bloating in the most sensitive people.

White cabbage
White cabbage is a vegetable rich in vitamins

100 g of white cabbage contains approximately:

  • 90 g of water;
  • 4 g of carbohydrates;
  • 0.2 g of lipids;
  • 1.3 g of protein;
  • 0.04 g of saturated fatty acids;
  • 2.4g fiber;
  • Micronutrients: vitamins, trace elements and minerals.


Potatoes are an excellent source of energy due to their richness in complex carbohydrates. It also has antioxidant properties thanks to which it contributes to the preservation of good health. However, it is recommended to favor cooking that does not require the addition of fat.

Potatoes are a source of energy

100 g of potatoes contains around:

  • 79 g of water;
  • 17 g of carbohydrates, including less than 1 g of sugar;
  • 0.3 g of lipids;
  • 1.7 g of protein;
  • 0.08 g of saturated fatty acids;
  • 1.8 g of fiber;
  • Micronutrients therefore vitamin B9 and phosphorus.

Green beans

Green beans promote good blood circulation and help prevent cardiovascular diseases. They also help regulate blood sugar levels in diabetics and improve intestinal transit. The consumption of these foods is also recommended as part of a slimming diet thanks to their satiating and diuretic effects and their low calorie content.

Green bean
Green beans have a satiating effect

100 g of green beans contain approximately:

  • 89 g of water;
  • 3 g of carbohydrates, including 1 g of sugar;
  • 0.2 g of lipids;
  • 1.5 g of protein;
  • 0.04 g of saturated fatty acids;
  • 4 g of fiber;
  • Micronutrients, including provitamin A beta-carotene, calcium and potassium.

The banana

Banana promotes good concentration and helps fight stress and depression thanks to its richness in potassium. This fruit also participates in the production of hemoglobin in the blood and therefore represents a good remedy against anemia. It also soothes stomach pains as well as morning sickness and improves intestinal transit.

Banana is rich in potassium

100 g of banana is composed of approximately:

  • 76 g of water;
  • 19 g of carbohydrates, including 14 g of sugars;
  • 0.2 g of lipids;
  • 1 g of protein;
  • 0.09 g of saturated fatty acids;
  • 0.5 g of organic acids;
  • 1.5 g of fiber;
  • Micronutrients, including vitamin B9, magnesium, potassium and phosphorus.

The melon

Melon is particularly rich in beta-carotene and helps improve eyesight. Its carotenoid composition and antioxidant properties also make this fruit a good solution for preventing cancer. It also has a diuretic effect and is therefore a remedy against water retention. Finally, it helps prevent hypertension if you consume too much salt.

Melon has a high beta-carotene content

100 g of melon contains approximately:

  • 91 g of water;
  • 6.5 g of carbohydrates, including 6.4 g of sugar;
  • 0.2 g of lipids;
  • 0.6 g of protein;
  • 0.04 g of saturated fatty acids;
  • 0.07 g of organic acids;
  • 1 g of fiber;
  • Micronutrients, including vitamin A, potassium, magnesium and calcium.

The mango

Regular consumption of mango regulates bad cholesterol levels and the amount of iron in the blood. This fruit also promotes good memory and optimizes collagen production for younger, firmer skin. It also contributes to the proper functioning of sex hormones and therefore increases libido.

Mango helps regulate bad cholesterol levels

100 g of mango contains approximately:

  • 83 g of water;
  • 13.5 g of carbohydrates, including at least 8 g of sugars;
  • 0.3 g of lipids;
  • 0.5 g of protein;
  • 0.07 g of saturated fatty acids;
  • 0.4 g of organic acids;
  • 1.5 g of fiber;
  • Micronutrients, including vitamin C, calcium and potassium.

The orange

Orange is a good source of vitamin C. Regular consumption of this fruit is a good measure to prevent various forms of cancer. This fruit also promotes an increase in the level of good cholesterol in the body and therefore reduces the risk of cardiovascular diseases. Finally, it optimizes the immune defense mechanism.

Orange is rich in vitamin C

100 g of orange contains approximately:

  • 87 g of water;
  • 7.9g carbohydrates;
  • 0.3 g of lipids;
  • 1 g of protein;
  • 0.07 g of saturated fatty acids;
  • 1.1 g of organic acids;
  • 2.5 g of fiber;
  • Micronutrients, including vitamin C, calcium and potassium.

The lawyer

Avocado improves intestinal transit thanks to its high fiber content. It is also an appetite suppressant and anti-inflammatory food. This fruit also improves the functioning of the cardiovascular system and reduces the level of bad cholesterol in the body. Finally, it would also participate in the prevention of cancers, particularly prostate cancer.

Avocado improves intestinal transit

100 g of avocado contains approximately:

  • 72 g of water;
  • 3.7 g of carbohydrates, including 1 g of sugar;
  • 14 g of lipids;
  • 1.5 g of protein;
  • 2 g of saturated fatty acids;
  • 0.3 g of organic acids;
  • 5g of fiber;
  • Micronutrients including vitamins C and E, phosphorus and potassium.