When it comes to healthy eating, the produce section of your local store should be your go-to destination. Fruits and vegetables are loaded with essential nutrients that are critical to maintaining a healthy diet.

However, not all produce is created equal. Some options are low in calories and packed with nutrients, while others are high in sugar and can cause significant harm to your health.

The Healthiest Produce

Here are ten of the healthiest fruits and vegetables that you should be adding to your cart during every trip to the grocery store:.

1. Spinach

Spinach is a leafy green vegetable that is rich in vitamin A, vitamin C, and iron. It’s also low in calories, making it an excellent option for those who are trying to manage their weight.

Additionally, spinach is versatile and can be used in a wide variety of dishes, from salads to smoothies to pasta dishes.

2. Berries

Berries, including strawberries, blueberries, and raspberries, are packed with antioxidants and other essential nutrients, making them an ideal choice for anyone looking to boost their immune system.

Berries are also low in calories and can be added to a wide variety of dishes, including yogurt, oatmeal, and smoothies.

3. Broccoli

Broccoli is a cruciferous vegetable that is loaded with vitamin C, fiber, and other essential nutrients. It’s also low in calories and can be used in a wide variety of dishes, including salads, stir-fry dishes, and soups.

4. Avocado

Avocado is a rich source of healthy fats, making it an excellent option for anyone looking to manage their weight and improve their heart health.

It’s also rich in fiber, vitamin K, and other essential nutrients and can be used in a variety of dishes, from salads to sandwiches to smoothies.

5. Sweet Potatoes

Sweet potatoes are a healthy alternative to regular potatoes, as they are lower in calories and packed with essential nutrients, including fiber, potassium, and vitamin A.

Sweet potatoes can be used in a wide variety of dishes, including baked goods, roasted vegetables, and soups.

6. Tomatoes

Tomatoes are rich in vitamin C, antioxidants, and other essential nutrients, making them an ideal option for anyone looking to boost their immune system and maintain healthy skin.

They’re also low in calories and can be used in a wide variety of dishes, including salads, soups, and sauces.

7. Kale

Kale is another leafy green vegetable that is packed with essential nutrients, including fiber, iron, and vitamin C. It’s also low in calories and can be used in a wide variety of dishes, including smoothies, salads, and stir-fry dishes.

8. Bell Peppers

Bell peppers are an excellent source of vitamin C, fiber, and other essential nutrients, making them an ideal choice for anyone looking to boost their immune system.

They’re also low in calories and can be used in a wide variety of dishes, including stir-fry dishes, salads, and stuffed peppers.

9. Carrots

Carrots are rich in vitamin A, fiber, and other essential nutrients, making them an ideal option for anyone looking to improve their vision and maintain healthy skin.

They’re also low in calories and can be used in a wide variety of dishes, including soups, salads, and roasted vegetables.

10. Green Beans

Green beans are rich in vitamin C, fiber, and other essential nutrients, making them an ideal choice for anyone looking to boost their immune system.

They’re also low in calories and can be used in a wide variety of dishes, including stir-fry dishes, salads, and soups.

The Most Harmful Produce

While there are plenty of fruits and vegetables that are healthy and nutritious, some options can be harmful to your health if consumed in excess. Here are ten of the most harmful fruits and vegetables:.

1. Pineapple

Pineapple is a tropical fruit that is high in sugar and can cause significant harm to your health if consumed in excess. Pineapple can raise your blood sugar levels and can also cause digestive issues for some people.

2. Bananas

Like pineapple, bananas are high in sugar and can elevate your blood sugar levels if consumed in excess. Additionally, bananas are high in carbs and calories and can contribute to weight gain if eaten in large quantities.

3. Grapes

Grapes are high in sugar and can elevate your blood sugar levels, making them a poor choice for anyone with diabetes or other blood sugar issues.

Additionally, grapes are often sprayed with pesticides, which can be harmful to your health if consumed regularly.

4. Mangoes

Mangoes are another tropical fruit that is high in sugar and can contribute to weight gain and other health issues if consumed in excess. Additionally, mangoes are often contaminated with pesticides and other harmful chemicals.

5. Potatoes

While potatoes are an excellent source of fiber and other essential nutrients, they are also high in carbs and calories and can contribute to weight gain if eaten in excess.

Additionally, potatoes are often fried or served with unhealthy toppings, such as butter and sour cream.

6. Sweet Corn

Sweet corn is a starchy vegetable that is high in carbs and calories and can contribute to weight gain if eaten in excess. Additionally, sweet corn is often genetically modified and can be sprayed with harmful pesticides and herbicides.

7. Canned Fruit

Canned fruit is often loaded with added sugars and preservatives, making it a poor choice for anyone looking to maintain a healthy diet. Additionally, canned fruit is often sprayed with pesticides and can be contaminated with harmful chemicals.

8. Raisins

Raisins are a dried fruit that is high in sugar and can contribute to weight gain and other health issues if eaten in excess. Additionally, raisins are often treated with sulfites, which can cause allergic reactions in some people.

9. Fruit Juice

Fruit juice is often loaded with added sugars and can cause significant harm to your health if consumed in excess.

Additionally, fruit juice is often stripped of fiber and other essential nutrients, making it a poor choice for anyone looking to maintain a healthy diet.