Apples are highly nutritious and one of the most popular fruits in the United States, according to USDA’s Economic Research Service
One cup (125 grams) of apple slices has 57 calories and almost three grams of dietary fiber
Since your body has to burn energy to digest apples, the net amount of calories provided by this fruit is probably fewer than reported
Arugula is a dark, leafy green with a peppery flavor.
It’s commonly used in salads, is rich in vitamin K and also contains folate, calcium and potassium.
One-half cup (10 grams) of arugula has only three calories
Asparagus is a flowering vegetable that comes in green, white and purple varieties.
All types of asparagus are healthy, but purple asparagus has compounds called anthocyanins that may help prevent heart disease
One cup (134 grams) of asparagus has only 27 calories and is rich in vitamin K and folate, providing 70% and 17% of the DVs, respectively
Beets are root vegetables that typically have a deep-red or purple color. One of the most researched benefits of beets is their potential to lower blood pressure
Beets contain only 59 calories per cup (136 grams) and 13% of the DV for potassium
Broccoli is one of the most nutritious vegetables on the planet. It’s a member of the cruciferous family of vegetables and may help fight cancer
One cup (91 grams) of broccoli has only 31 calories and over 100% of the amount of vitamin C that most people need per day
There are many varieties of broth, including chicken, beef and vegetable. It can be eaten alone or used as a base for soups and stews.
Depending on the type of broth, one cup — or about 240 ml — usually contains 7–12 calories
Cabbage is a vegetable with green or purple leaves. It’s a common ingredient in slaws and salads. Fermented cabbage is known as sauerkraut.
It’s very low in calories and contains only 22 calories per cup (89 grams)
Carrots are very popular vegetables. They’re usually thin and orange, but can also be red, yellow, purple or white.
Most people associate good eyesight with eating carrots since they’re rich in beta-carotene, which can be converted to vitamin A. Getting enough vitamin A is necessary for proper vision.
A one-cup serving (128 grams) of carrots has only 53 calories and over 400% of the DV for vitamin A
Chard is a leafy green that comes in several varieties. It’s extremely high in vitamin K, a nutrient that helps with proper blood clotting.
One cup (36 grams) of chard has only 7 calories and contains 374% of the DV for vitamin K
10. Lemons and Limes
The juice and zest of lemons and limes are widely used to flavor water, salad dressings, marinades and alcoholic drinks.
Citrus does more than just add flavor. Research shows that lemon juice has compounds that can act as antioxidants to fight and prevent diseases in your body
One fluid ounce (30 grams) of lemon or lime juice has only 8 calories