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.


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

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


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


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:

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