Fruits and vegetables for weight management

Fruits and vegetables that keep you from gaining weight

Fruits and vegetables that keep you from gaining weight

Fruits and vegetables are an essential part of our nutrition. They mainly contain fiber and a high water content. They are low in calorie and fats. They are filled with the essential nutrients that our body requires to maintain a balanced life.

Most fruits contain vitamins, minerals and antioxidants. All of the elements have their individual uses that benefit us in various ways. Let us explore the different ways in which these essential elements benefit us.

  • Vitamin A

It helps in the growth of cells and maintains eyesight. It has a major function in the development of the fetus, the embryo and in the reproductive system. Vitamin-A is fat soluble.

It helps in healing wounds, maintain the immune system. It helps in the formation of bones and in growth. By maintaining the required levels of this vitamin, you can have good teeth, skin and mucous membranes in good conditions.

Sources: orange colored fruits and vegetables, green leafy vegetables, liver, milk.

  • Vitamin B complex

It is composed of 8 vitamins, which are B-1, B-2, B-3, B-5, B-6, B-7, B-12 and foliate. These vitamins help the body to produce new red blood cells and that produces energy. So, this vitamin assists in the energy formation of the body. The red blood cells which are formed, supply more and more oxygen to the body tissues which serves as an energy source.

Sources: Green leafy veggies contain vitamin B2 and B3 especially, B3 is also present in mushrooms and asparagus.

  • Vitamin C

Fruits are a rich source of Vitamin-C. It is also called L- ascorbic acid. It is a co-factor for at least 8 enzymatic reactions. It has several uses.

  • Vitamin C acts as an antioxidant and protects the skin against free radicals that can damage the DNA and speed up the aging
  • It helps in preventing health problems such as arthritis, heart diseases, and cancer. A review in 2014 found that a high dose of IV Vitamin C cannot be used without a prescription.
  • It is needed for healing wounds, maintaining bones and teeth.
  • Vitamin C is a key component of collagen, a protein and an important component of bones, cartilage, tendons, blood vessels, skin, and ligaments.

Sources: Lemons, strawberries, tomatoes, cabbage, cauliflower, watermelon, papaya.

  • Vitamin D

Vitamin D is known to reduce the risk of cancer, particularly of the pancreas, breast, and colon. Along with calcium, Vitamin D work together to maintain bones and provides protection from the softening of bones.

  • Vitamin E

Vitamin E has antioxidant properties and prevents the skin from damage due to free radicals. It reduces the aging process. It enhances the body’s immune system. It helps the body to battle infections due to bacteria and virus. This vitamin is also fat soluble and helps in the formation of red blood cells.

Sources: Green leafy vegetables, vegetable oils.

  • Vitamin K

Vitamin K is an essential nutrient that helps in the clotting of blood. When there is an injury, the blood flows out and if the blood does not clot, it can cause a severe blood loss. It helps in the strengthening of bones and decreases the chances of bone fractures.

Sources: Spinach, mustard, turnips, broccoli, cabbage.

Many fruits like watermelons and pineapples weigh a lot, but they don’t necessarily contain high amounts of calories. Foods like bananas, avocados, sweet corn are higher in calories than other fruits and vegetables.

A banana accounts for the calories of two apples. So some fruits contain more calories than the other. You have to know which fruit and vegetable are right for you. Not all fruits and vegetables will keep you from gaining weight. Similarly, many of them will help you reduce weight or keep you from gaining any, at the very least.

Let’s take a look at the different fruits and vegetables and learn about them. The list below consists of fruits and veggies which will keep you from gaining weight.


Oranges are fruits which are rich in Vitamin C. It is a low-calorie fruit and can benefit you in many ways. It has antioxidants that purify the skin and reduce the aging process. It protects the skin from free radical damage. It may or may not reduce your weight. But if you take it in the right quantity instead of a high-calorie food, it will keep your calorie intake lower.

Total calorie per 100 g is 47.


Celery has zero calories. You can prepare a nice salad using it or add it to soup with other vegetables. Stuffed celery or the preparations with cream and other high-calorie items should be avoided.


Cabbage is a vegetable that has many benefits. It is low in calorie. The calorie content that you intake with cabbages, you can shed it out just by doing the daily activities like walking and running. It can be added to salads. You can have cabbage soup.

Total calorie per 100g is 25.


This is a vegetable that we are very acquainted with. It is used as a side dish in many means and is also used in various kinds of salads. It mainly contains fiber which means it will satisfy your hunger but not add many calories.

Food rich in fiber also help your digestive system and makes for easy bowel movement. Asparagus, when eaten fresh, is crunchy and has a good water content. It can also be grilled or steamed. No matter how you have it, make sure you avoid oil, butter and cream.

Total calories per 100g serving: 20


Beets can be eaten in several ways. It can be boiled, grilled, steamed or even pickled. If you eat it boiled or steamed, it’s the best way to keep you from gaining any more weight. Pickled beet contains more calorie than the other preparations.

Beets have antioxidant properties. They are very good for the skin and heart. Beets have low-calorie content.

 Total calories per 100g serving: 43


We all love cucumbers, don’t we? It has a very high, as high as 90% water content. It is not surprising to know that cucumbers are a low-calorie vegetable. It is also considered to be a fruit in some places. Cucumbers are a great addition to salads and low-calorie veggie sides. In tropical countries where summers prevail most of the year, cucumbers can provide great relief on a hot day. You can have it for snacks and maintain a low-calorie diet.

Total calories per 100g: 16


Lemons are a very good source of vitamin C and antioxidants. They can be added to salads or you can make fresh lemonade. It can be used as zest on fish, cakes, and many other items. Lemons add a nice and fresh flavor to whatever they are added to.

Lemons are rich in antioxidants, they keep the skin protected from damage. Lemons are low in calorie and you can have as much as you want without being worried about gaining weight. If you are on a liquid diet or fruit diet, lemons are a must.

Total calories per 100g: 29


Cauliflowers are also low-calorie vegetables. They are cruciferous vegetables and have many benefits. It has anti-inflammatory properties. It helps keep the digestive system and the cardiovascular system healthy and in good condition. It can be added to vegetable salads and soup. It can be cooked and eaten as well. Cauliflowers being low in calorie can be taken quite often. They will help you maintain your low-cal diet.

Total calories per 100g serving: 25


Mushrooms are fungi and are low in calories. They are many kinds of mushrooms like Chanterelle Mushrooms, Button mushrooms, Shiitake Mushrooms, Portobello Mushrooms, Morel Mushrooms and so on. But, no matter what kind of mushroom it is, it will always be of low calorie.

Mushrooms can be baked and put in spaghetti or pasta or rice. They can be baked along with other vegetables and taken as a side dish. Mushroom soup is a great way to have a low-calorie soup. These days, many health concerned people prefer mushroom burger to their high-calorie beef burger.

 Total calories per 100g serving of Chanterelle mushrooms: 38


Watermelons are sweet, but it is a low-calorie fruit. It is a favorite of most people and it arguably is the sweetest food despite having a low-calorie content Watermelons can be served in beach parties, friends’ and family gatherings.

Watermelons contain antioxidants. Antioxidants have many uses. They keep the skin healthy and clean from the inside. They provide protection to the body against heart diseases, eye, and immune system problems.

Watermelons also enhance the metabolism of the body.

So, whenever you want to have something sweet, but you’re concerned about your weight, go for watermelons!

Total calories per 100g are 30.


Zucchini is low in calories. It is used as an accompaniment dish for many main dishes and it is also used to make bread. It is also used in savory dishes. Another name of zucchini is ‘summer squash’. Zucchini has good water content, but it is not eaten raw. It is usually cooked, unlike cucumbers which are eaten fresh.  Zucchini can be stuffed with meat, fruits or other vegetables. If you are on a low-calorie diet, avoid high-calorie and fatty stuffing.

It contains a good amount of folate and potassium which are essential elements required by the body.

Total calories per 100g serving: 17


Tomatoes are very healthy and everyone loves tomatoes. They are used in almost everything! Starting from salads to soups, from sauce to curries, tomatoes are an important ingredient in most of the dishes. They are eaten all over the world in many forms. They contain low calorie and an important chemical compound called Lycopene. Lycopene helps reduce risks of cancer and heart diseases. It is an efficient weight loss food. Tomatoes are a must if you are up, for a low-calorie diet and the fun lies in the fact that, you can have as much as you want!

Total calories per 100g serving: 17


Grapefruit Is a subtropical citrus fruit which is rich in vitamin C, antioxidants, and pectin. It is a low-calorie fruit. Its taste can vary from sour to sweet. It is a low fruit which is quite low in calorie and has other benefits along with it. It is rich in vitamin C and helps in preventing health problems. It reduces the anti-ageing process.

This fruit is not among the top of the low-cal fruit list, but it definitely worth mentioning as it is quite low in calorie and has a lot of other benefits as well.

Its low glycemic index helps the body metabolism to burn fat. So you can include this fruit in your diet if you are considering a weight loss plan.

Total calories per 100g serving: 42

Brussels sprouts

It is a green leafy vegetable much like a miniature version of cabbages. It has many essential nutrients and is quite low in calorie. It has properties similar to that of cabbage, broccoli, and cauliflower.

Total calories per 100g serving: 43


Argula leaves are green and delicate and very low in calories, fats and everything you want to avoid. They have vitamins A, K and C. They contain fiber and potassium. They can be your source of fibrous intake.

Apart from being a low-cal addition to your diet, it offers other benefits such as enhanced metabolism of the body and antioxidants.


Lettuce is a green leafy vegetable which is used as an accompaniment dish or in salads. It is crunchy and contains essential nutrients. It is very low in calorie and is rich in manganese , folic acid, and vitamin B. It is useful in maintaining a healthy immune system.


Kale is a must for everyone. It is rich in proteins, vitamins, minerals, fiber and phytonutrients. It helps maintain your low calorie. It is available in the form of chips in many flavors which can be eaten for snacks. It is packed with nutrients.

It is a better alternative to potato chips as potato chips are higher in calorie.

Total calories per 100g serving: 49


Turnips are a very good source of vitamin C and fiber. It helps in maintaining the digestive system. It prevents diseases like arthritis and heart problems.

Having a low glycemic index, it helps in burning fat and maintains a good metabolism. It can be eaten in many ways. It can be eaten raw in salads or cooked. They are anti-inflammatory food, they help subside severe conditions caused by severe inflammations.

Total calories per 100g serving: 28


Apples are a rich source of antioxidants, vitamins, minerals and fiber. If you are calorie conscious, then this is the right fruit for your daily intake. It has many positive effects on your body and it really does keep the doctor away. It can make for a great snack. You can use apples in pies, desserts, and other dishes as well. But don’t load it up with sugary delights as your intent is to cut down calories.

Total calories per 100g serving: 52


Onions are root vegetables which are very low in calorie. They can be eaten in many ways. Onions are an essential ingredient in many cooked dishes and it used all over the world. Onions can be added to curries, sauces, and thick gravies. They can be added to salad and soups as well. They are used widely in cooking main dishes. They are rich in flavonoids, which help the body. Onions contain 89% water. They contribute a unique flavor to savory dishes without necessarily increasing the calorie content.

Total calories per 100g serving: 40


Carrot is a root vegetable which is orange in color. Its bright orange color comes from Beta carotene and other proteins. It is rich in vitamin A, vitamin K, and vitamin B6. It has 88% water content which makes it for a good low-calorie fruit. It can be added to the salad. It can be added to fried rice or even cooked and eaten.

Carrots, apart from being a low-calorie fruit also play a major role in maintaining a good eyesight and correct vision.

Total calories per 100g serving: 41


Broccoli is a low-calorie green vegetable which belongs to the cabbage family. It has several benefits. It can help fight cancer. It is rich in fiber, vitamin K, and C.  It has phytonutrients, so it keeps the digestive system working well. It is a protein based plant which, on consumption can also help in the strengthening of muscles.

Total calories per 100g serving: 34

Weight reduction needs dedication and effort. However, it becomes difficult from time to time to be able to control your hunger and you eat whatever you get your hands on. When you have nature, providing you with fruits and vegetables that don’t add much to your calorie intake, why refrain yourself from eating?

These healthy and fresh supplies of nutrients have many benefits and will keep you healthy as well as fit without increasing your calories.

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