Variety comparisons and diverse culinary forms, such as juices or dried extracts, determine the nutritional value and physiological impact of plant-based diets on systemic health.
Apples are an affordable and versatile staple in the average American diet. Available in a range of varieties that differ in texture and sweetness, apples can add flavor to soups, salads or baked goods, or provide an easy and quick snack to be consumed on the go.
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Cucumbers are staples in the average American diet, with large cucumbers typically eaten raw and small cucumbers pickled for long-term storage. Even though pickles are made from cucumber, they differ slightly from raw cucumber with respect to their nutrient content.
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Bananas and plantains make up staples in several worldwide cuisines, and their popularity makes bananas -- a general term that includes plantains -- the fourth most abundant fruit crop in the world, according to Purdue University. In the United States, "banana"
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With their widespread availability and relatively long shelf life, oranges and lemons make welcome additions to a health- and budget-conscious diet.
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Cucumbers were first introduced to North America by Christopher Columbus, and today they make up a staple in many Americans' diets.
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If you're following a calorie-controlled diet, leafy greens like lettuce and cabbage make smart additions to your diet. They have generous portion sizes -- a 2-cup serving counts as a single cup of veggies under U.S. Department of Agriculture guidelines -- so you'll feel satisfied after your meals.
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Ampalaya, also called bitter melon or balsam pear, makes up a staple in Indian and Chinese cuisines, and is highly regarded in tropical Asia for its medicinal properties, explains Ohio State University.
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Dark green veggies, which is a food group that includes leafy greens such as kale, spinach and dandelion greens, should make regular appearances in your diet, and USDA dietary guidelines recommend 1.5 to 2 cups weekly. Consuming 2 cups of raw leafy greens, or 1 cup of cooked greens, counts as 1 cup toward this goal.
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Native to China, mulberries have long been used in folk medicine to treat a variety of illnesses, according to an article published by Purdue University's Center for New Crops and Plant Products.
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When it comes to fruits and veggies, generally the brighter the color, the more nutritious. However, white mushrooms break the rules, and these relatively dull and colorless veggies come packed with nutrition.
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While iceberg lettuce has a bad reputation of being low in nutrients, that's not exactly true -- it's just lower in nutrients than some other types of lettuce. Iceberg lettuce serves as a good source of some essential nutrients, and at just 20 calories per serving, it fits into a calorie-conscious diet.
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While dandelions are likely less than welcome on your lawn during the warmer months, they should be more than welcome on your plate. Their leafy greens offer a bitter, peppery flavor that works well raw or cooked.
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While you might only consume pumpkin during the holidays, it has long had a place in American diets and used to make up a staple in Native Americans' and early colonists' diets.
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Drying brings out the natural sweetness in tomatoes, and sun-dried tomatoes lend robust flavor to a variety of dishes. You can find them in many grocery stores, or you can make them at home, either by drying them in the sun under a cheesecloth or by baking them at low heat in the oven.
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Originally grown in Morocco, medjool dates offer a sweeter and softer alternative to deglet noor dates, the variety of date most abundantly grown in California.
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A close relative of onions and garlic, leeks have a mild onion-like flavor that works well in soups and a variety of other dishes. One cup of leeks -- approximately one whole leek -- contains just 54 calories, so leeks add bulk to your meal to keep you feeling full, without significantly boosting your calorie intake.
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Native to Asia, green onions -- also called scallions -- should make make regular appearances in health-conscious kitchens. Like white onions, they add pungent flavor to your dishes, though green onions are milder, so even if they're used raw, they won't overpower the taste of your dish.
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Whether you're looking to lose five pounds or 50, you need to burn more calories than you eat each day to burn fat. A deficit of 500 calories daily means you'll lose roughly one pound of fat weekly.
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With their vibrant, deep red color and tart but sweet taste, dried cherries make for a flavorful addition to your diet.
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Cauliflower and broccoli -- along with other veggies, including Brussels sprouts and cabbage -- make up the family of cruciferous vegetables.
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