Fruits and vegetables and their benefits volume 1
Fruits and Vegetables and their benefits!
Oh yes, these topic’s are a really good one to write about Fruits and vegetables and their benefits love it already:)
In my diet, I always have fruits and vegetables literally every single day of the week I just love it and the benefits are really amazing!
So with these blogs, I will give you a good read about fruits and vegetables and their benefits.
I can already hear some of you thinking boringggggg what ever:) but it is really true. Give me a chance to persuade you into the wonderful world of fruit and vegetables and their benefits:)
Today I will discuss 3 green vegetables: Kale, Avocado, and Spinach.
Kale 
Love kale, I grew up in the Netherlands, Amsterdam and they have a delicious dish which the most people eat in winter time it’s called in Dutch ” Boerenkool met worst” in English this would be ”kale hash ” it’s really good (see this website for the recipe https://recipes.sparkpeople.com/recipe-detail.asp?recipe=202341
Did you know that:
• Kale is the among world’s best sources of vitamin C
• A cup of raw kale contains more vitamin C than a whole orange
• Kale can help lower cholesterol
• Kale is good source of calcium which is great for your bone health
• You can make delicious chips of kale ( see recipes http://ohsheglows.com/2014/03/12/6-tips-for-flawless-kale-chips-all-dressed-kale-chips-recipe/
Avocado 
What does an avocado cut in half with the seed still in one side looks like? yep, a pregnant woman never thought about that one huh, now you know:)
It took me until I was 22 before I started eating avocado just because I didn’t like it at all. My mum always said that it was so good but I was just like no no no. Until I went to the Dominican Republic for holidays and had a delicious soup with an avocado which I did not know.
I was hooked and from 2006 I have never looked back:) Avocado is now a must in our house hold.
Did you know that:
• Avocado is full of minerals, antioxidants and dietary fibers and a lot of vitamins like C, E, K, B1, B2 and B6 – so a great benefit during pregnancy:)
• Avocado is full of healthy fats
• Avocado can reduce symptoms of arthritis
• Avocado helps reducing liver damage
• Because of the good fats, it’s great for your skin
Spinach 
What can I say about Spinach? I am Popeye the sailor man, no that was really corny sorry about that:)
Spinach is a great vegetable and if you don’t have a big budget but still want to treat yourself once a while with a good vegetable get spinach because you get quite a lot for not that much money.
Did you know that: 
• That National Spinach day is March- only special people know this:)
• That Spinach is a source of Vitamins like K, A, C, B2, B6 and E and so many minerals like Iron, calcium zinc and the list go on.
• Spinach is made up of 91.4 % water, 3.6% carbs and 0% of fat so perfect if you want to slim down.
• Spinach is a rich source of magnesium which can reduce symptoms from conditions such as chronic pain.
• It can reduce hunger and gravings according to a study published in the journal of the American College of Nutrition.
So there you have it, I hope you enjoyed the read and I am looking forward seeing you next time:)
If you have any questions please don’t hesitate to contact me, I’m here to help you. if you have any feedback please let me know so I can improve myself helping you achieving and enjoying your goals.
God Bless
Mitchell Balker
Author of: Fruits and vegetables and their benefits blog
Founder of the website: https://healthyfoodplanning.com/
Email: mb@healthyfoodplanning.com