Get Fit & Healthy With Fruits & Veggies | Toned & Fit

“Eat your fruits and vegetables” is one of the tried and true recommendations for a healthy diet. Improve your health by including more fruits and vegetables into your daily life.


Enjoying one grapefruit a day can help lower LDL (bad) cholesterol levels by 15.5% and triglycerides by 27%. Deep red varieties pack the biggest punch because they have higher levels of antioxidants. Consuming more grapefruit can also help you lose weight. The compounds in grapefruit aid in fat burning and stabilizing insulin and blood sugar levels.

Hot Peppers

Hot peppers speed up your metabolism and cause you to burn more calories by releasing a chemical called capsaicin into your system. Capsaicin causes an 8% spike in your metabolic rate. In response, the body temporarily releases stress hormones that speed up your metabolism. So, you burn more calories as  your body copes with the spicy, tasty food. Spicy foods can also cause a feeling of fullness, which means you consume less food.


Rich in calcium and vitamin C, broccoli helps your body burn calories faster and more effectively. Vitamin C helps you absorb calcium which activates your metabolism. Broccoli is also rich in phytochemicals and can boost immunity and protect against disease.


Bananas are one of the most perfect pre and post workout foods. Rich in complex carbs and minerals, such as potassium and fiber, eating two bananas before a strenuous workout will pack an energy punch and sustain your blood sugar. Bananas will also keep you feeling satisfied for a long time.


Avocados contain a very interesting carbon called mannoheptulose which reduces insulin release and helps you absorb more calcium. Both are important factors in reducing body fat. The soluble fiber in avocados will slow the breakdown of carbohydrates in your body, helping you feel full for longer.


Apples, which contain pectin, can limit the amount of fat your cells can absorb. This is true for other water-rich fruits like grapes, blueberries, and watermelon.


Adding chopped garlic to your foods can benefit your respiratory and circulatory system in several different ways. Garlic has been shown to help with high blood pressure, high cholesterol, coronary heart disease, and artery hardening. These benefits may come from the production of hydrogen sulfide gas, which expands blood vessels.


These colorful fruits are high in antioxidants and polyphenols, which can help fight chronic disease and cancer. Berries are also rich in fiber, vitamin C, and even contain a bit of iron, calcium, and vitamin A.


Melons are water-rich and take up a lot of space in your stomach, so you won’t feel hungry. By substituting watermelon for foods higher in calories, you can lower your caloric intake. Watermelon is also rich in vitamin A, vitamin C, and potassium.


Oranges are great for alkalizing the body and provide smart carbs. Their high vitamin C content works to protect cells by neutralizing free radicals. They are also full of soluble fiber, which is helpful in lowing cholesterol.

Leafy Green Veggies

Spinach and other leafy green vegetables help to fight free radicals and improve recovery for improved muscle building. Leafy greens are full of vitamins, minerals, and disease-fighting phytochemicals. They are rich in fiber, an important nutrient for weight loss and maintenance because it keeps you feeling full and helps control your hunger.

Leave a Reply