They provide potassium, essential to heart function, and proven to lower blood pressure. The omega-3 fatty acids in raspberries can help prevent stroke and heart disease. They also contain a mineral called manganese, which is necessary for healthy bones and skin and helps regulate blood sugar.
Blueberries contain a plant compound called anthocyanin. This gives blueberries both their blue color and many of their health benefits. Blueberries can help heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and mental health. One cup of blueberries provides 24 percent of a person's recommended daily allowance of vitamin C.
Apples are an incredibly nutritious fruit that offers multiple health benefits. They're rich in fiber and antioxidants. Eating them is linked to a lower risk of many chronic conditions, including diabetes, heart disease, and cancer. Apples may also promote weight loss and improve gut and brain health.
Bananas are a healthy source of fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients.
Strawberries are good for your whole body. They naturally deliver vitamins, fiber, and particularly high levels of antioxidants known as polyphenols -- without any sodium, fat, or cholesterol. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium.
Kiwis are high in Vitamin C and dietary fiber and provide a variety of health benefits. This tart fruit can support heart health, digestive health, and immunity.
Mangoes are a great source of magnesium and potassium, both of which are connected to lower blood pressure and a regular pulse. Furthermore, mangos are the source of a compound known as Mangifera, which early studies suggest may be able to reduce inflammation of the heart.
The antioxidants, vitamins, and minerals found in blackberries deliver a variety of health benefits. Antioxidants such as anthocyanins hold many anti-inflammatory and anti-microbial properties. They may also combat diabetes and certain kinds of cancer.
Grapes offer several important nutrients and powerful plant compounds that benefit your health. Antioxidants like resveratrol provide most of the benefits of the grape, including their anti-inflammatory, anti-diabetes, and anticancer properties.
Pineapples are delicious, versatile, and loaded with nutrients and antioxidants. Their nutrients and compounds have been linked to impressive health benefits, including improved digestion, a lower risk of cancer, and osteoarthritis relief.
Honeydew is full of vitamins, minerals, and other health-promoting plant compounds. Eating this type of melon could have several health benefits, mainly due to its rich nutrient content.
The fiber, potassium, and vitamin C present in cantaloupe are vital nutrients for your heart health. Potassium can help to lower high blood pressure, which is a risk factor for heart disease. Fiber helps to decrease levels of “bad cholesterol” in your body. It can also keep your blood pressure in check.
Lemons contain a high amount of vitamin C, soluble fiber, and plant compounds that give them a number of health benefits. Lemons may aid weight loss and reduce your risk of heart disease, anemia, kidney stones, digestive issues, and cancer.
Limes are high in vitamin C and antioxidants — both of which may offer health benefits. Eating limes or drinking Lime juice may improve immunity, reduce heart disease risk factors, prevent kidney stones, aid iron absorption, and promote healthy skin.
Apricots are a great source of many antioxidants, including beta-carotene and vitamins A, C, and E. What's more, they're high in a group of polyphenol antioxidants called flavonoids, which have been shown to protect against illnesses, including diabetes and heart disease. Apricots are high in potassium, a mineral that also serves as an electrolyte. In your body, it’s responsible for sending nerve signals and regulating muscle contractions and fluid balance.
Avocados contain an impressive amount of nutrients and are especially rich in fiber, B6, vitamin C, potassium, vitamin E, folate, and copper. Eating avocados regularly may benefit health in several ways, including protecting against heart disease, improving overall diet quality, and promoting gut health.
Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.
They are low in calories but contain many important vitamins and minerals, as well as high water content. Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity, and lower blood sugar levels.
Sweet potatoes are underground tubers that are excellent sources of beta carotene, as well as many other vitamins, minerals, and plant compounds. This root vegetable may have several health benefits, such as improved blood sugar regulation and vitamin A levels
The fiber in carrots can help keep blood sugar levels under control. And they're loaded with vitamin A and beta-carotene, which there's evidence to suggest can lower your diabetes risk. They can strengthen your bones. Carrots have calcium and vitamin K, both of which are important for bone health.
Celery is rich in a phytochemical known as phthalides. This compound is thought to relax artery wall tissues to promote healthy blood flow. This increased blood flow may lead to lower blood pressure. Celery contains high levels of several types of antioxidants, including flavonoids. These fight free radicals to limit oxidative stress, and could play a role in reducing the risk of cancer.
They are an excellent source of vitamin C, especially the ripest peppers, which are red. Peppers are also a good source of vitamin A and fiber. Bell peppers also have antioxidant properties, which may help to protect against diseases such as cardiovascular disease and some cancers.
Beets are naturally high in nitrates, which are turned into nitric oxide in the body. This compound lowers blood pressure by causing the blood vessels to relax and widen. Beets are high in fiber and promote the growth of good bacteria in your gut. Having plenty of healthy bacteria in your digestive system helps fight disease and boost your immune system. Fiber also improves digestion and reduces the risk of constipation.
Like all cabbage varieties, red cabbage is rich in vitamin C, vitamin K, and is a low-calorie source of dietary fiber. Red cabbage is also high in antioxidants, especially anthocyanins. These nutrients in red cabbage help keep the body healthy and may help reduce the risk of health conditions such as cancer, osteoporosis, and heart disease.
Cabbage is an exceptionally healthy food. It has an outstanding nutrient profile and is especially high in vitamins C and K. In addition, eating cabbage may even help lower the risk of certain diseases, improve digestion, and combat inflammation.
Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange. Kale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed kale is particularly effective.
Spinach is a vegetarian source of iron, a mineral you need to help red blood cells bring oxygen to different areas of your body. When you have too little iron, you get iron deficiency anemia. This condition might make you feel weak, dizzy, and have trouble breathing.
Romaine Lettuce is high in minerals, such as calcium, phosphorous, magnesium, and potassium. It's naturally low in sodium. Plus, romaine lettuce is packed with vitamin C, vitamin K, and folate. It's a good source of beta-carotene, which converts into vitamin A in the body.
Watercress has many potential benefits for heart health, including lowering blood pressure and cholesterol levels. Diets high in cruciferous vegetables are linked to a lower risk of heart disease. Watercress contains many nutrients important for bone health, including over 100% of the RDI for vitamin K
Parsley works as a powerful natural diuretic and can help reduce bloating and blood pressure. Parsley is loaded with vitamin K, which has been linked to bone health. The vitamin supports bone growth and bone mineral density.
Ginger is loaded with antioxidants, compounds that prevent stress and damage to your body’s DNA. They may help your body fight off chronic diseases like high blood pressure, heart disease, and diseases of the lungs, plus promote healthy aging.
Turmeric — and especially its most active compound, curcumin — have many scientifically proven health benefits, such as the potential to improve heart health and prevent against Alzheimer’s and cancer. It helps to consume it with black pepper, which contains piperine. Piperine is a natural substance that enhances the absorption of curcumin.
Piperine is considered a type of antioxidant that helps to lower the risk of chronic illnesses like atherosclerosis, cardiovascular disease, and neurological conditions. This compound has a positive effect on nutrient bioavailability as well. When you add black pepper to your meal, you increase the amount of nutrients absorbed into your bloodstream.
Cinnamon is well known for its blood-sugar-lowering properties.
Apart from the beneficial effects on insulin resistance, cinnamon can lower blood sugar through several other mechanisms. It does this by interfering with numerous digestive enzymes, which slows the breakdown of carbohydrates in your digestive tract.
Cocoa is rich in plant chemicals called flavanols that may help to protect the heart. Dark chocolate contains up to 2-3 times more flavanol-rich cocoa solids than milk chocolate. Flavanols have been shown to support the production of nitric oxide (NO) in the endolethium (the inner cell lining of blood vessels) that helps to relax the blood vessels and improve blood flow, thereby lowering blood pressure. Flavanols in chocolate can increase insulin sensitivity in short term studies; in the long run this could reduce risk of diabetes.
Oats are an incredibly nutritious food packed with important vitamins, minerals, and antioxidants. In addition, they’re higher in fiber and protein compared to other grains. Oats contain some unique components — in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides. Benefits include lower blood sugar and cholesterol levels, protection against skin irritation, and reduced constipation
Quinoa is a complete protein, which means it contains all of the essential amino acids. Amino acids are the building blocks of the proteins that make up your muscles, bones, skin, and blood. The nine classified as “essential” must be obtained from food daily — your body cannot produce or store them — and quinoa provides all nine.
Buckwheat is a highly nutritious whole grain that many people consider to be a superfood. Among its health benefits, buckwheat may improve heart health, promote weight loss, and help manage diabetes. Buckwheat is a good source of protein, fiber, and energy.
Millet is a good source of protein, fiber, key vitamins, and minerals. The potential health benefits of millet include protecting cardiovascular health, preventing the onset of diabetes, helping people achieve and maintain a healthy weight, and managing inflammation in the gut. Millet is an adaptable grain.
Brown rice is a highly nutritious, gluten-free grain that contains an impressive amount of vitamins, minerals, and beneficial compounds. Consuming whole grains like brown rice can help prevent or improve several health conditions, including diabetes and heart disease.
Acerola is most well-known for being extremely rich in vitamin C. Because of this, it's often used to help with or prevent colds or flu. It's also used as an antioxidant nutrient. Together with vitamin C, acerola may be taken to boost immunity.
Cranberries are very high in bioactive plant compounds and antioxidants — particularly flavonol polyphenols.
Pomegranates are low in calories and fat but high in fiber, vitamins, and minerals. Pomegranates are rich in an array of antioxidant compounds that help protect your cells from free radical damage.
Spirulina is rich in a range of vitamins and minerals essential for maintaining a healthy immune system, like vitamins E, C, and B6. Research finds that spirulina also boosts the production of white blood cells and antibodies that fight viruses and bacteria in your body.
The berries and flowers of elderberry are packed with antioxidants and vitamins that may boost your immune system. They could help tame inflammation, lessen stress, and help protect your heart, too.
Goji berries are often called a superfood because they contain chemical compounds called phytochemicals that are produced by plants. Phytochemicals in goji berries include polysaccharides, beta-carotene, and zeaxanthin.
They're rich in fiber, vitamin C, and powerful antioxidants that may have heart-healthy, immune-boosting, and anticancer properties. You can add fresh Aronia berries to many recipes, try them in juices, jams, and syrups, or use them as a supplement.
Acai contains antioxidants which are thought to protect cells from damage. Acai berries are believed to have more antioxidant content than cranberry, raspberry, blackberry, strawberry, or blueberry. Chemicals in acai might also reduce swelling, lower blood sugar levels, and stimulate the immune system.
Schisandra chinensis (five flavor fruit) is a fruit-bearing vine. It’s purple-red berries are described as having five tastes: sweet, salty, bitter, pungent, and sour. Schisandra is considered an adaptogen. Adaptogens are a class of natural substances that are believed to stimulate the body's resistance to physical, environmental, and emotional stressors. The chemicals in schisandra also improve liver function and might increase energy, which can improve endurance and coordination.
Maca root powder
Maca root powder is an excellent source of protein, fiber and several vitamins and minerals, including vitamin C, copper and iron. It also contains over 20 amino acids, including all eight essential amino acids, and plenty of health-promoting phytonutrients. Maca root, like the Chinese herb ginseng, is also an adaptogen. Adaptogens are substances that raise the physical body’s state of resistance to diseases through physiological and emotional health improvements.
Chamomile has been valued as a digestive relaxant and has been used to treat various gastrointestinal disturbances including flatulence, indigestion, diarrhea, anorexia, motion sickness, nausea, and vomiting. Chamomile has also been used to treat colic, croup, and fevers in children.
Peppermint may help improve digestion, freshen your breath, and improve concentration. Additionally, this mint has antibacterial properties and may improve allergy symptoms, headaches, and clogged airways.
Stevia is a sugar substitute made from the leaves of the stevia plant. It’s about 100 to 300 times sweeter than table sugar, but it has no carbohydrates, calories, or artificial ingredients.
Monk Fruit is a small, melon-like fruit, and gets its name from the Buddhist monks who originally grew it centuries ago. This fruit is naturally very sweet. It’s almost 200 times sweeter than sugar. The sweetness comes from antioxidants in the fruit itself. monk fruit sugar doesn’t change your blood sugar levels, that makes it a safe option for people with diabetes. It’s also often used as a sugar substitute in keto diets.
Himalaya Pink Salt
Himalayan pink salt is a pink variety of salt that is sourced near the Himalaya mountains of South Asia. Himalayan salt is believed by many to be a healthier alternative to common table salt, or sodium chloride. Consuming too much salt may cause high blood pressure, stroke, and heart disease, which is why it should be eaten in moderation. Himalayan pink salt contains less sodium per serving than ordinary table salt. Table salt contains 2360 milligrams of sodium per teaspoon, whereas a teaspoon of Himalayan pink salt contains 1680 milligrams of sodium, a reduction of about one-third.
Almonds are very popular tree nuts, it is high in healthy monounsaturated fats, fiber, protein, and various important
nutrients. Almonds can help lower your systolic blood pressure, which offers even more protection against heart disease. Almonds are rich in valuable nutrients for your body, like magnesium, and vitamin E.
Walnuts are exceptionally nutritious nut. They have higher antioxidant activity and significantly more healthy omega-3 fats than any other common nut. In addition, walnuts have alpha-linolenic and linoleic acids, which may have anti-inflammatory effects that keep blood vessels healthy, in addition to having favorable effects on blood lipids.