7 Vegetables and Fruits: Nutritional Benefits and Values

5 Berries With Highest Antioxidant Properties Reading 7 Vegetables and Fruits: Nutritional Benefits and Values 6 minutes Next 7 Points of Importance of Antioxidents For Your Body

Many people are seen consuming the required elements from man-made allopathy and other medicines, powders, capsules, and liquids.

But do you know that there are many vegetables and fruits having all the nutritional benefits and values that boost your immunity and energy level?

People are not consuming or lazy to do the same because they are not aware of the real benefits and elements present in some fruits and vegetables.

In this article, we are going to explore the 7 fruits and vegetables having the ultimate nutritional benefits and values in them.


Carrots are nutritious root vegetables and are packed with essential vitamins and minerals, making them a very healthy snack. 

They are a great source of Vitamin A, Vitamin C, Vitamin K, potassium, calcium, and magnesium. 

Moreover, carrots are also a good source of dietary fiber, which can help you feel full for a longer period of time and can aid in digestion. 

Carrots are high in beta-carotene, which helps to protect against various forms of cancer, as well as improve vision. 

Consuming 100gm Carrots Provides

  • Vitamin A: 25,205 IU
  • Vitamin C: 8 mg
  • Vitamin K: 15 mcg
  • Potassium: 320 mg
  • Calcium: 30 mg
  • Magnesium: 16 mg
  • Dietary Fiber: 3.6 g

Carrot is the best for your eye health, it provides a huge quantity of Vitamin A, which helps you to keep your eye sharp and healthy.

Sea Buckthorn

Sea buckthorn is a plant that has been used for centuries for its health-promoting properties.

The berries are rich in numerous vitamins and minerals, fiber, and omega fatty acids. 

It is known for its anti-inflammatory properties, ability to reduce cholesterol, and ability to improve digestion. 

Consuming 100gm of Sea Buckthorn Provides

  • Vitamin A: 500 IU
  • Vitamin C: 15 mg
  • Vitamin E: 2.5 mg
  • Vitamin K: 16 mcg
  • Potassium: 320 mg
  • Calcium: 16 mg
  • Magnesium: 8 mg
  • Dietary Fiber: 4.1 g

If you are facing a stomach or intestinal problem, obesity, or dryness in your eyes, the sea buckthorn can solve all these problems.

Moreover, it helps a lot to improve blood pressure, and blood cholesterol, and prevent blood vessels and heart disease.


Pomegranates are a tasty and nutritious fruit that is packed with essential vitamins and minerals, making them an excellent source of nutrition for anyone looking for a healthy snack.

Pomegranates are a great source of Vitamin C, Vitamin K, potassium, and magnesium. 

They are also a good source of dietary fiber, which can help you feel full for a longer period of time and can aid in digestion.

Consuming 100 GM of Pomegranate Provides

  • Vitamin C: 11.5 mg
  • Vitamin K: 11 mcg
  • Potassium: 185 mg
  • Calcium: 15 mg
  • Magnesium: 8 mg
  • Dietary Fiber: 3.5 g

Benefits of Pomegranate

Pomegranate has many benefits that improve your health such as it’s one of the richest antioxidants, it helps to keep inflammation at bay, has the anticancer properties, improves the health of the heart, supports urinary health, has antimicrobial properties, very good for your brain, and many other benefits.


Watermelon is a popular fruit and has many nutritional benefits. It is a great source of vitamins A and C, potassium, and dietary fiber. 

It’s very easily available in the summer season, well, you can also avail it in other seasons as well.

A 100-gram Serving of Watermelon Contains

  • Calories: 17 
  • Fat: 0.2 grams 
  • Carbohydrates: 4.2 grams 

Benefits of Watermelon

It’s full of Lycopene, and due to this factor, the color of the inner core is cheery red having antioxidant properties.

Moreover, it’s very healthy for the heart, projects your joints in your body, protects your eyesight, and it has the property of naturally sweet hydration.

Black Grapes

Black grapes are a very huge source of pure antioxidants with a natural sweetness, easy to digest, sweet for your tongue, and healthy for your stomach.

It is a great source of vitamin C, vitamin K, dietary fiber, and antioxidants such as flavonoids and resveratrol.

A 100-Gram Serving of Black Grapes Contains

  • Calories: 60
  • Fat: 0.3 grams 
  • Carbohydrates: 15.6 grams 

Benefits of Black Grapes

The antioxidant content of black grapes may be higher than that of green or red grapes. 

In addition to protecting your cells, these chemical compounds can also help you heal faster from illnesses such as cancer, diabetes, Alzheimer's, Parkinson's, and heart disease.


Spinach is a nutrient-rich green vegetable and a great source of vitamins and minerals. 

It contains many elements in a huge quantities such as Vitamin A, Vitamin C, Vitamin K, iron, folate, and potassium.

Moreover, spinach is full of fiber, but make sure that eating fiber more than required can be the cause of gas, cramping, and abdominal pain.

A 100-Gram Serving of Spinach Contains

  • Calories: 23, 
  • Fat: 0.4 grams 
  • Carbohydrates: 3.6 grams 

Benefits of Spinach

Spinach helps to boost hydration, curbs appetite, supports to prevent of osteoporosis, and decreases the risk of iron deficiency anemia, and many other benefits it holds.


Tulsi, also known as holy basil, is an herb with many medicinal and wellness benefits. 

It has very many antioxidant properties, that has properties to maintain the skin, having Vitamin K, Vitamin A, Iron, Manganese, Calcium, and other healthy oils.

A 100-Gram Serving of Tulsi Contains

  • Calories: 23 calories
  • Fat: 0.5 grams of fat 
  • Carbohydrate: 4.5 grams

Benefits of Tulsi (Basil)

Tulsi helps to boost digestion, detoxifies the body thoroughly, and protects you from diseases like cancer, diabetes, and heart conditions.

Final Thoughts

All these fruits & vegetables combined with 15 other powerful ingredients in just one cup of OLIO Antioxidant makes it a super powerful health tonic.

Yes. That's why doctors recommend a daily dose of Olio - a powerful herbal antioxidant.

It promotes health and well-being, increases productivity, reduces healthcare costs, and sets a positive mood throughout every day.

It has an ORAC value of 4000 which is the highest among other similar antioxidant supplements.

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