1. Good Source of Vitamin A

Apricots are packed with Vitamin A, which is also known as retinol. It's fat soluble, and helps in the enhancement of vision, among other things. And it keeps the immune system in check, protecting your skin in the process. Retinol and Beta Carotene (also present in apricots) also reduces the chances of you developing a serious eye-related disorder called Neovascular ARMD – an age-related macular degeneration that causes loss of vision over the years.

2.Rich in Fiber

Whether you eat it dried, or fresh, apricots are a good source of dietary fiber. Given that the retinol in apricot is fat soluble, the fruit dissolves in the body easily, and the important nutrients are easily absorbed by the system. And it breaks down fatty acids fast, which means your digestion is in order. And not only that, the fruit protects you from gastrointestinal concerns by cleaning out the intestines regularly.

3. Good for Your Heart

Given that the fruit is high on fiber content, it helps to reduce the bad cholesterol content in the body, and that means your heart is protected. And at the same time, it increases the good cholesterol. Plus the potassium content in the fruit balances the electrolyte levels in our system, keeping our heart muscles in order. All you have to do is eat one or two fresh apricots every day, or a handful of dried ones.

4. Treasure Chest of Antioxidants

Ripe apricots are natural sources of antioxidants. When consumed daily, it helps the body to get rid of toxins that we tend to collect over time. Antioxidants in turn also kill free radicals that damage our cells.

5. Good for Your Blood

Any plant produce that contains iron has non-heme iron, and that includes apricot. This type of iron takes its time to be absorbed by the body, and the longer it stays in the system, the better your chances in preventing anemia. It's recommended that you take some vitamin C along with it to ensure better absorption of the non-heme iron.

Arrowroot (Maranta arundinacea) is a tropical tuber native to Indonesia. It’s usually processed into a powder, also called arrowroot flour. The powder is extracted from the plant’s rhizome, an underground stem with multiple roots that store its starch and energy. This vegetable is mostly employed in the kitchen, as it works well in sweet and savory dishes alike, although it may have medicinal properties as well. Aside from being high in protein and several nutrients, arrowroot is very easy to digest, making it ideal for children and older adults who may need gentler food.

It may surprise you to know that it is not actually an artichoke. Even the first part of its name is deceptive as it is native to North America and is not associated with Jerusalem. This first part of the name is believed to have been a corruption of the term ‘Girasole’ which is ‘sunflower’ in Italian. This is because the Jerusalem artichoke flower looks just like regular yellow sunflowers. Jerusalem artichoke leaves appear furred and rough. Jerusalem artichoke roots are a source of pre-biotics such as Fructooligosaccharides (FOS). Essentially, these are what certain friendly bacteria use as nutrients. These bacteria play a vital role in the development as well as the functioning of a healthy immune system. It is one of the best food sources available of the fiber inulin, which helps colon function.The Jerusalem artichoke is a type of fermentable carbohydrate and a good source of dietary fiber. A lot of these foods, taken in moderation, are great for helping healthy bacteria to flourish and are beneficial for our intestinal lining. Despite its calories, the Jerusalem artichoke's vitamins and nutrients, such as thiamin, potassium and iron; make it a popular health food.

1. Many nutrients, Low calories

Asparagus is low in calories but boasts an impressive nutrient profile. It also possesses small amounts of other micronutrients, including iron, zinc and riboflavin. It’s an excellent source of vitamin K, an essential nutrient involved in blood clotting and bone health . In addition, asparagus is high in folate, a nutrient that is vital for a healthy pregnancy and many important processes in the body, including cell growth and DNA formation.

2. Good Source of Antioxidants

Antioxidants are compounds that help protect your cells from the harmful effects of free radicals and oxidative stress. Oxidative stress contributes to aging, chronic inflammation and many diseases, including cancer. Asparagus, like other green vegetables, is high in antioxidants. These include vitamin E, vitamin C and glutathione, as well as various flavonoids and polyphenols. Asparagus is particularly high in the flavonoids quercetin, isorhamnetin and kaempferol. These substances have been found to have blood pressure-lowering, anti-inflammatory, antiviral and anticancer effects in a number of human, test-tube and animal studies. What’s more, purple asparagus contains powerful pigments called anthocyanins, which give the vegetable its vibrant color and have antioxidant effects in the body.

3. Can Improve Digestive Health

Asparagus is particularly high in insoluble fiber, which adds bulk to stool and supports regular bowel movements. It also contains a small amount of soluble fiber, which dissolves in water and forms a gel-like substance in the digestive tract. Soluble fiber feeds the friendly bacteria in the gut, such as Bifidobacteria and Lactobacillus. Increasing the number of these beneficial bacteria plays a role in strengthening the immune system and producing essential nutrients like vitamins B12 and K2.Eating asparagus as part of a fiber-rich diet is an excellent way to help meet your fiber needs and keep your digestive system healthy. The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta carotene. As a result, adding avocados to the diet may help reduce the risk of developing age-related macular degeneration.

4. Helps Support a Healthy Pregnancy

Asparagus is an excellent source of folate, also known as vitamin B9. Just half a cup of asparagus provides adults with 34% of their daily folate needs and pregnant women with 22% of their daily needs. Folate is an essential nutrient that helps form red blood cells and produce DNA for healthy growth and development. It’s especially important during the early stages of pregnancy to ensure the healthy development of the baby. Getting enough folate from sources like asparagus, green leafy vegetables and fruit can protect against neural tube defects, including spina bifida.

5. Helps Lower Blood Pressure

High blood pressure affects more than 1.3 billion people worldwide and is a major risk factor for heart disease and stroke.

1. Rich in nutrients

Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals. Eating fat slows the breakdown of carbohydrates, which helps keep blood sugar levels stable.

2. Healthy for the heart

In every 100 g of avocado there are 76 milligrams of a natural plant sterol called beta sitosterol. Regularly consuming beta sitosterol and other plant sterols may help maintain healthy cholesterol levels, which are important for heart health.

3. Great for vision

Avocados contain lutein and zeaxanthin, two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light. The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta carotene. As a result, adding avocados to the diet may help reduce the risk of developing age-related macular degeneration.

4. May help prevent osteoporosis

Half an avocado provides approximately 18% of the daily value of vitamin K. This nutrient is often overlooked but is essential for bone health. Taking in enough vitamin K can support bone health by increasing calcium absorption and reducing the urinary excretion of calcium.

5. Natural detoxification

Adequate fiber promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool. Studies have shown that dietary fiber also promotes good gut health and microbial diversity. This helps the body maintain a healthy bacterial balance. This can reduce inflammation and aggravation of the digestive tract.

1. Bananas are one of the best fruit sources of vitamin B6

Vitamin B6 from bananas is easily absorbed by your body and a medium-sized banana can provide about a quarter of your daily vitamin B6 needs.Vitamin B6 is also good for pregnant women as it helps meet their baby’s development needs.

2. Bananas are respectable sources of vitamin C

You may not associate bananas with vitamin C but a medium-sized banana will provide about 10% of your daily vitamin C needs.

3. Manganese in bananas is good for your skin

One medium-sized banana provides approximately 13% of your daily manganese needs. Manganese helps your body make collagen and protects your skin and other cells against free radical damage.

4. Potassium in bananas is good for your heart health and blood pressure

A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs. Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium. The low sodium and high potassium combination helps to control high blood pressure.

5. Bananas can aid digestion and help beat gastrointestinal issues

A medium banana will provide about 10-12% of your daily fibre needs. Singapore’s Health Promotion Board recommends a daily dietary fibre intake of 20g for women and 26g for men. Soluble and insoluble fibres play an important role in your health. Soluble fibre helps your body control your blood sugar level and get rid of fatty substances such as cholesterol. Insoluble fibre adds weight and softness to stools, making it easier for you to have regular bowel movements. This helps to keep your gut healthy and safe from harmful bacteria. Bananas, especially newly-ripened ones, contain starch that does not digest (resistant starch) in your small intestine and is able to pass into the large intestine. Such bananas help you manage your weight better as you stay full for longer.

1. Protein

Protein is a vital nutrient that plays a key role in maintaining and repairing the body. Beans are high in amino acids, the building blocks of protein. There are 20 amino acidsTrusted Source, and nine of these are essential. There are also two types of protein sources: complete and incomplete. Animal products, soy, and quinoa are all complete proteins, which means they contain all nine essential amino acids. However, of all the types of beans, only soybeans contain all nine amino acids. People can combine incomplete proteins with nuts, seeds, dairy products, or grains at a single meal or throughout the day to make complete proteins.

2. Folate

Beans contain several vital nutrients, including folate. Folate is essential for overall health, to make healthy red blood cells, and help prevent neural tube defects in a fetus during pregnancy. A 1-cup, or 155gTrusted Source, serving of shelled edamame beans provides 482 micrograms (mcg) of folate.

3. Antioxidants

According to research, beans are rich in polyphenols, which are a type of antioxidant. Antioxidants fight the effects of free radicals, which are damaging chemicals that the body produces during metabolism and other processes. Free radicals can cause cell damage that can result in various diseases. Antioxidants help the body remove free radicals. In this way, antioxidant-rich foods, such as beans, can help protect the body from disease.

4. Diabetes and glucose metabolism

Beans may help stabilize blood glucose levels or even prevent diabetes. Beans are high in fiber, which can help lower blood glucose. The author of a 2018 review concluded that consuming a high fiber diet could reduce the risk of type 2 diabetes. There was also evidence that it may help lower blood sugar in people who already have the condition. Another study looked specifically at the effect of adding a cup of legumes to the daily diet of people with type 2 diabetes. This study showed a reduction in blood sugar levels and lower blood pressures in the group who ate beans over the control group who included more whole wheat fiber.

5. Preventing fatty liver

Fatty liver happens when fats accumulate in the liver. It can develop alongside obesity, high cholesterol, high blood pressure, and other aspects of metabolic syndrome. Doctors base the treatment of fatty liver disease on weight loss and controlling blood sugars, as well as reducing blood levels of fats, such as triglycerides and low-density lipoprotein (LDL), or bad cholesterol. Replacing higher fat animal proteins with beans is a good step towards better liver health.

1. Cancer prevention

Broccoli shares cancer fighting and immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage. Broccoli contains properties that depletes estrogens which usually cause cancer in the body. Research shows that broccoli is extremely suitable for preventing breast and uterus cancer.

2. Cholesterol reduction

Like many whole foods, broccoli is packed with soluble fib>er that draws cholesterol out of your body. This is because the fiber in broccoli helps bind with bile acids in the digestive tract. This makes excreting cholesterol out of our body easy. According to a research by the Institute of Food Research, a particular variety of broccoli can help reduce the blood LDL-cholesterol levels by 6 per cent.

3. Reducing allergic reaction and inflammation

Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well known as anti-inflammatory. Along with this, broccoli can also help people suffering from arthritis as broccoli contains sulforaphane, a chemical that blocks the enzymes that can cause joint destruction and hence lead to inflammation.

4. Powerful antioxidant

Broccoli contains antioxidants that can help the body in a variety of ways. Broccoli is deeply concentrated with vitamin C, making it great for immunity. Other than this, broccoli also contains flavonoids which help recycle the vitamin C efficiently. It is also enriched with carotenoids lutein, zeaxanthin, beta-carotene and other power packed antioxidants.

5. Diet aid

Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Along with this, broccoli is also great for weight loss because it is rich in fiber. It is an ideal green vegetable to include in your salads and completing your five coloured vegetables everyday. In addition to this, broccoli also contains proteins, making it suitable for vegetarians that are otherwise not able to complete their protein requirement.

1. Protection from radiation therapy

A compound found in cabbage and other cruciferous vegetables known as 3,3′-diindolylmethane (DIM) has been shown to increase short-term survival rates in some animal studies on radiation In a study conducted at Georgetown University, rats were given a lethal dose of radiation. Some were left untreated, and others were treated with a daily injection of DIM for 2 weeks. All the untreated rats died, but over 50 percent of those receiving DIM remained alive at the 30-day mark. The same researchers ran the experiment on mice and found similar results. They were able to determine that the DIM-treated mice had higher counts of red and white blood cells and blood platelets, which radiation therapy often diminishes. It is thought that DIM has protective effects against cancer, but this study shows there is also hope for using it as a shield to protect healthy tissues during cancer treatment in the future.

2. Immunity and digestion

A popular way to consume cabbage is in a fermented form such as sauerkraut and kimchi. Chocked full of probiotics, fermented foods might be one of the best things you can consume for your immune and digestive systems. Healthy microbes generate an acidic environment to preserve and develop flavor; the enzymes produced in fermentation make vitamins and minerals easier to absorb. The fiber and water content in cabbage also help to prevent constipation and maintain a healthy digestive tract. Eating adequate fiber promotes regularity, which is crucial for the excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may even play a role in regulating the immune system and inflammation, consequently decreasing the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity. Cabbage contains the antioxidants choline, beta-carotene, lutein, and zeaxanthin as well as the flavonoids kaempferol, quercetin, and apigenin. Red cabbage tends to contain more of these compounds than green cabbage.

3. Heart health

The same potent anthocyanins in red cabbage that help protect against cancer have been shown to suppress the inflammation that may lead to cardiovascular disease. A recent report in the American Journal of Clinical Nutrition associated the intake of flavonoid-rich foods with a lower risk of death from cardiovascular disease and stated that even small amounts of flavonoid-rich foods might be beneficial. The high polyphenol content in cabbage might also reduce the risk of cardiovascular disease by preventing platelet buildup and reducing blood pressure.

Antioxidants in cantaloupe help to fight inflammation in the body. They fight free radicals that cause oxidative stress and cell damage, reducing your risk of developing serious health issues such as diabetes, heart disease, arthritis, and more.Antioxidants in cantaloupe help to fight inflammation in the body. They fight free radicals that cause oxidative stress and cell damage, reducing your risk of developing serious health issues such as diabetes, heart disease, arthritis, and more.

1. Packed with nutrients

Chickpeas boast an impressive nutritional profile. They contain a moderate number of calories, providing 269 per cup (164 grams). Approximately 67% of these calories come from carbs, while the rest comes from protein and fat. Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein. A 1-cup (164-gram) serving of cooked chickpeas offers.

2. May keep you feeling full

The protein and fiber in chickpeas may help keep your appetite under control. Protein and fiber work together to slow digestion, which helps promote fullness. In addition, protein may increase levels of appetite-reducing hormones in your body. In fact, the filling effects of the protein and fiber in chickpeas may automatically lower your calorie intake.

3. Rich in plant protein

Chickpeas are a great source of plant-based protein, making them an excellent food for people who don’t eat meat or animal products. A 1-cup (164-gram) serving provides about 14.5 grams of protein, which is comparable to the protein content of similar foods like black beans and lentils. The protein in chickpeas may help promote fullness and keep your appetite under control. Protein is also known for its role in weight management, bone health, and muscle strength.

1. Very Nutritious

Dates have an excellent nutrition profile. Since they’re dried, their calorie content is higher than most fresh fruit. The calorie content of dates is similar to that of other dried fruits, such as raisins and figs. Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber.

2. High in Fiber

Getting enough fiber is important for your overall health. With almost 7 grams of fiber in a 3.5-ounce serving, including dates in your diet is a great way to increase your fiber intake. Fiber can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool. In one study, 21 people who consumed 7 dates per day for 21 days experienced improvements in stool frequency and had a significant increase in bowel movements compared to when they did not eat dates. Furthermore, the fiber in dates may be beneficial for blood sugar control. Fiber slows digestion and may help prevent blood sugar levels from spiking too high after eating.For this reason, dates have a low glycemic index (GI), which measures how quickly your blood sugar rises after eating a certain food.

3. High in Disease-Fighting Antioxidants

Dates provide various antioxidants that have a number of health benefits to offer, including a reduced risk of several diseases. Antioxidants protect your cells from free radicals, which are unstable molecules that may cause harmful reactions in your body and lead to disease. Compared to similar types of fruit, such as figs and dried plums, dates appear to have the highest antioxidant content.

1. Very Nutritious

Dragon fruit is low in calories but packed with essential vitamins and minerals. It also contains a substantial amount of dietary fiber.

2. May Help Fight Chronic Disease

Free radicals are unstable molecules that cause cell damage, which may lead to inflammation and disease. One way to combat this is by eating antioxidant-rich foods like dragon fruit. Antioxidants work by neutralizing free radicals, thus preventing cell damage and inflammation. Studies suggest that diets high in antioxidants may help prevent chronic diseases such as heart disease, cancer, diabetes and arthritis.

1. A Nutritious Treat

Though relatively small in size, eggs pack a lot of nutrition and can be an important staple in a well-balanced diet. One large boiled egg has about 77 calories.

2. Eating cholesterol affects different people, well, differently

Yes, it’s true that eggs — specifically egg yolks — are high in cholesterol. A single large egg has approximately 186 mg of dietary cholesterol.

3. Raises good cholesterol

Eating eggs leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke and other health issues. According to one study, eating two eggs a day for six weeks increased HDL levels by 10%.

4. Get some choline

Choline is a water-soluble vitamin that is often grouped with the B vitamins. It’s used to build cell membranes and helps produce signaling molecules in the brain. One hard-boiled egg has about 147 mg of choline, which is 27% of the daily value recommended by the U.S. Food and Drug Administration (FDA).

5. Eggs help maintain your eyesight

As we get older, we need to take better care of our eyes. Egg yolks contain large amounts of lutein and zeaxanthin, helpful antioxidants that help reduce the risk of cataracts and macular degeneration in the eyes. Eggs are also high in vitamin A, which is beneficial for eye health. eggs are well known to be an excellent source of proteins, lipids, vitamins and minerals, researchers recently discovered they also contain antioxidant properties, which helps in the prevention of cardiovascular disease and cancer.

Elderberries are bluish-purple berries commonly used to make dietary supplements in juice or tea forms. When diluted, the berries turn water into a reddish hue, making it a good color additive for other products. However, be careful when using elderberries because uncooked berries and its seeds, roots, and flowers are poisonous. They can cause cramps, vomiting, and diarrhea. It’s totally safe when cooked, though!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. Some experts recommend elderberry to help prevent and ease cold and flu symptoms.

Figs are very delicate and require very careful preparation. They originate from Asia and they come in a bunch of different varieties. Figs are teardrop-shaped fruit and feature thick skin that encapsulates thousands of tiny seeds in a purple-y flesh. Although dried figs can be enjoyed all year round, you’ll only be able to tuck into a luscious fresh fig during the months of June through September.Figs are a good source of both calcium and potassium. These minerals can work together to improve bone density, which can, in turn, prevent conditions like osteoporosis. Studies suggest that a potassium-rich diet, in particular, can improve bone health and reduce bone turnover.

Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet. Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke.

Grapes are a good source of potassium, a mineral that helps balance fluids in your body. Potassium can help bring down high blood pressure and lower your risk of heart disease and stroke. Most people don't get enough of this nutrient, so eating grapes can help fill the gap. Grape seeds are rich in vitamin E, which helps your skin stay smooth and hydrated. Other compounds in grapes may help prevent acne and increase blood flow to your scalp for healthier hair.A natural compound they contain appears to make it harder for your cells to store fat. It may also help fat cells in your body break up at a faster rate. Just be careful not to eat too many. One serving is 1/2 cup, or about 16 grapes.

Hazelnuts are a source of omega-3 fatty acids. Omega-3s have a number of heart-healthy benefits and have been shown to reduce the risk of developing cardiovascular disease. In addition to their omega-3 content, hazelnuts are also packed with antioxidants that protect the body from oxidative stress that can contribute to hypertension. They contain high amounts of phenolic compounds, which help your heart stay healthy by reducing cholesterol and inflammation. Oxidative stress may increase your risk of developing certain types of cancer. Manganese superoxide dismutase—one of the antioxidant enzymes found in hazelnuts—helps decrease oxidative stress and may help reduce your risk of developing cancer. Hazelnuts also contain vitamin E, which helps protect cells against the types of cellular damage that can lead to cancer. Finally, hazelnuts are a key source of proanthocyanidins. Proanthocyanidins are chemical compounds thought to help reduce the risk of cancer. In test tube and animal studies, they prevented and treated certain types of cancer. Further studies are needed to see if the same results hold true for humans, but the initial findings are promising.

Horseradish is a spicy root vegetable in the mustard family.Horseradish root is naturally rich in antioxidants, which can help protect your body from cellular damage by attaching themselves to free radicals. Early studies also suggest that horseradish may prevent the growth of colon, lung, and stomach cancer cells, though more research in humans needs to be done.

Iceberg lettuce, also known as crisphead lettuce, has pale green leaves and grows in cabbage-like bulbs. It grows best in cool climates and requires a long winter season to grow fully. Iceberg lettuce provides significant amounts of vitamins A and K. It also has small amounts of many other healthy nutrients. Although it’s low in fiber, it has a high water content, making it a refreshing choice during hot weather. It also provides calcium, potassium, vitamin C, and folate. The nutrients in iceberg lettuce can help you to meet the standard daily requirements for several vitamins and minerals.

Coco plum scientifically known as Chrysobalanus icaco is a slow growing tree belonging to the chrysobalanaceae family.

1. Build Cell Membranes

Cocoplums are very rich in lipoprotein cholesterol levels. This high level is considered beneficial to = build and sustain cell membranes. It also prevents the development of hypercholesterolemia and improves cell signaling that supports the B-cell and other immune functions.

2. Combat Cancer

Cocoplum is considered the best fruit for preventing cancer. According to research, the cocoplum has epicatechin which helps slow down cell growth of cancer. Besides, cocoplums are rich in antioxidants, chlorogenic acid, and phytonutrients are natural nutrients that help combat cancer cells.

3. Reduce Risk of Heart attack

Cocoplums are excellent sources of nutrients that improve the health of the heart. Dried plums boost blood fluidity, in turn, decreasing the risk of heart attacks. Furthermore, cocoplums help reduce the risk of strokes and treat atherosclerosis.

Jackfruit may be higher in some vitamins and minerals than apples, apricots, bananas, and avocados. For example, it's rich in vitamin C and one of the few fruits that's high in B vitamins. Jackfruit also contains folate, niacin, riboflavin, potassium, and magnesium.Carotenoids, the pigments that give jackfruit its yellow color, are high in vitamin A. Like all antioxidants, carotenoids protect cells from damage and help your body work right. They may help prevent diseases like cancer and heart disease, as well as eye problems like cataracts and macular degeneration.As a jackfruit ripens, its carotenoid levels may go up. Jackfruit also contains many other antioxidants that can help delay or prevent cell damage in your body. While the inside flesh is high in these disease-fighting compounds, the seeds may contain even more.

Beans are high in dietary fiber, a plant compound that resists digestion as it moves through your digestive tract. They’re particularly rich in soluble fiber, a type of fiber that absorbs water in the digestive tract to form a thick, gel-like texture . Soluble fiber is associated with a long list of health benefits, including improved digestive regularity and blood sugar management, lowered LDL (bad) cholesterol levels, and enhanced heart health. However, increasing your fiber intake too quickly can also cause negative side effects, including gas and bloating. Once dietary fiber reaches the colon, it’s fermented by the beneficial bacteria that live there. Gas is a byproduct of that fermentation.

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. The kiwi is a healthy choice of fruit and is rich with vitamins and antioxidants. Its tart flavor, pleasing texture, and low calorie count make it a delicious and healthy option for snacking, sides, or a unique dessert. The vitamins, fiber, and antioxidants can provide essential health benefits. The flesh is rich with vitamins that stimulate immunity and reduce the risk of disease. The soluble dietary fiber found in kiwis can help stimulate regular and healthy digestion.Kiwi contains abundant amounts of Vitamin C, which stimulates the body’s immune response. In fact, the kiwifruit contains roughly 230% of the daily recommended intake of Vitamin C. This bold fruit provides a burst of immune-boosting nutrients in every bite. Kiwis are also rich in antioxidants. Antioxidants help to eliminate free radicals within the body and reduce oxidative stress. Ultimately, this may protect the body from inflammation and disease.

Lemons are a good source of vitamin C. One lemon provides about 31 mg of vitamin C, which is 51% of the reference daily intake (RDI). Research shows that eating fruits and vegetables rich in vitamin C reduces your risk of heart disease and stroke. However, it’s not only the vitamin C that is thought to be good for your heart. The fiber and plant compounds in lemons could also significantly lower some risk factors for heart disease.Lemons are often promoted as a weight loss food, and there are a few theories as to why this is. One common theory is that the soluble pectin fiber in them expands in your stomach, helping you feel full for longer.

Lentils have plenty of it. A single serving meets 32% of the fiber you need each day. It can lower cholesterol and protect against diabetes and colon cancer. A daily dose of fiber pushes waste through your digestive system and prevents constipation, too. The potassium, folate, and iron in lentils also provide lots of benefits. Potassium counters the bad effects of salt and lowers blood pressure. Folate protects your heart and supports your body in forming red blood cells. If you're pregnant, folate is important for your baby's development. Iron helps ward off fatigue.

Mushrooms are a rich, low calorie source of fiber, protein, and antioxidants. They may also mitigate the risk of developing serious health conditions, such as Alzheimer’s, heart disease, cancer, and diabetes.Mushrooms are rich sources of potassium, a nutrient known for reducing the negative impact that sodium can have on your body. Potassium also lessens the tension in blood vessels, potentially helping to lower blood pressure.The anti-inflammatory effect of mushrooms has been shown to greatly improve the efficiency of the immune system. Research has found that mushrooms help stimulate microphages in the immune system, enhancing its ability to defeat foreign bodies and making you less susceptible to serious illnesses.

Mangoes are also helpful for supporting your cardiovascular system. They are a great source of magnesium and potassium, both of which are connected to lower blood pressure and a regular pulse. Furthermore, Mangoes are the source of a compound known as mangiferin, which early studies suggest may be able to reduce inflammation of the heart.They are a great source of magnesium and potassium, both of which are connected to lower blood pressure and a regular pulse. Furthermore, mangoes are the source of a compound known as mangiferin, which early studies suggest may be able to reduce inflammation of the heart.Mangoes can help stabilize your digestive system. They offer both amylase compounds and dietary fiber, which can help you avoid constipation. Amylase compounds can help dissolve other foods in your stomach, breaking down difficult starches. Meanwhile, the fiber in mangoes can be more effective for relieving constipation than equivalent fiber supplements.

Natal plum contains an impressive amount of vitamin C, known to reduce aging, boost the immune system and lung health, and improve teeth and gums. The fruit also contains a substantial amount of iron, known for reducing fatigue, depression and dizziness. Its high level of potassium staves off high blood pressure and improves muscle function.

Nuts are seed kernels that are widely used in cooking or eaten on their own as a snack. They’re high in fat and calories. They contain a hard, inedible outer shell that usually needs to be cracked open to release the kernel inside. Fortunately, you can buy most nuts from the store already shelled and ready to eat.Though peanuts are technically legumes like peas and beans, they’re usually referred to as nuts due to their similar nutrition profile and characteristics. Antioxidants, including the polyphenols in nuts, can combat oxidative stress by neutralizing free radicals — unstable molecules that may cause cell damage and increase disease risk. One study found that walnuts have a greater capacity to fight free radicals than fish.

Oranges protects your cells from damage.Helps your body make collagen, a protein that heals wounds and gives you smoother skin Makes it easier to absorb iron to fight anemia.Boosts your immune system, your body's defense against germs.Slows the advance of age-related macular degeneration (AMD), a leading cause of vision loss Helps fight cancer-causing free radicals. When you're feeling anxious, vitamin C can also lower your levels of the stress hormone cortisol and your blood pressure.

Oysters are a rich source of vitamin D, copper, zinc, and manganese. These micronutrients, in combination with calcium, are thought to be key to slowing or even preventing bone loss in older women due to osteoporosis. Additionally, dietary sources of these minerals are thought to be more effective than supplements.Oysters are a naturally rich source of selenium. Selenium is a mineral that the body needs in very small quantities to function properly. When consumed at too high a level, selenium is toxic, however, a deficiency has been linked to cardiovascular disease, infertility, and cognitive decline.While oysters are a great source of various nutrients, they’re not without risks. One especially serious concern is the risk of food poisoning from oysters.

Pomegranates are rich in antioxidants and flavonoids, both of which are known to prevent free radicals from damaging your cells. In some studies, pomegranates show potential to be effective in preventing prostate, breast, lung, and colon cancers. Additionally, preclinical studies on animals have shown that eating pomegranate can inhibit the growth of lung, skin, colon, and prostate tumors. More research is needed to understand the effects on humans. people with type 2 diabetes who began to drink pomegranate juice showed an improvement in insulin resistance. Pomegranates can also help people without diabetes maintain a healthy weight.

It’s also very high in beta-carotene, a carotenoid that your body turns into vitamin A. Moreover, pumpkin seeds are edible, nutritious and linked to numerous health benefits.Free radicals are molecules produced by your body’s metabolic process. Though highly unstable, they have useful roles, such as destroying harmful bacteria. However, excessive free radicals in your body create a state called oxidative stress, which has been linked to chronic illnesses, including heart disease and cancer.Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells . Test-tube and animal studies have shown that these antioxidants protect skin against sun damage and lower the risk of cancer, eye diseases and other conditions.Pumpkin is loaded with nutrients that can boost your immune system. For one, it’s high in beta-carotene, which your body turns into vitamin A.

The phytochemical constituents of quinoa are responsible for its antioxidant properties. Antioxidants help lower the risk of disease related to oxidative stress. Cancer, heart disease, diabetes, and obesity are some diseases for which antioxidants have been shown to be beneficial.

Radishes are a good source of antioxidants like catechin, pyrogallol, vanillic acid, and other phenolic compounds. These root vegetables also have a good amount of vitamin C, which acts as an antioxidant to protect your cells from damage. Radishes contain chemical compounds like glucosinolate and isothiocyanate that can help regulate blood sugar levels. Eating radishes also enhances your body's natural adiponectin production. Higher levels of this hormone can help to protect against insulin resistance. Radishes also contain coenzyme Q10, an antioxidant that helps block the formation of diabetes.

Raspberries pack a lot of nutrition into a small space. 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.Fiber can help lower blood sugar, cholesterol, and blood pressure. Foods high in fiber tend to be more satisfying and keep you feeling full longer after a meal, so they can help with weight management.Raspberries add a sweet taste to dishes, which can reduce your desire to sweeten food with artificial preservatives helping you lose weight and control your blood sugar levels. Antioxidants stabilize free radicals, making them harmless. Fresh raspberries are among the top sources of antioxidants for your diet. Black raspberries offer the most antioxidants, followed by red and then golden raspberries. The deeper the color, the more antioxidants the berry contains.Raspberries also contain Vitamin C, which is vital to collagen production, a protein that makes up 75% of your skin. As you age, collagen decreases, causing wrinkles and sagging. Raspberries are loaded with Vitamin C, which may also help prevent and repair skin damage from the sun.

Spinach is rich in oxalate, a naturally occurring substance found in almost all plants. People at risk for developing calcium oxalate kidney stones should moderate their intake of oxalate-rich foods. If you are in this risk group, talk to your doctor about including spinach in your diet.Spinach is high in insoluble fiber, which may boost your health in several ways (2Trusted Source). It adds bulk to stool as food passes through your digestive system. This may help prevent constipation. Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E.

These potent little packages protect your heart, increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer. Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food.Additionally, quercetin has anti-inflammatory properties that appear to reduce the risk of atherosclerosis.Potassium in strawberries also supports heart health.The nutritious compounds in strawberries and other berries may help protect against certain cancers, according to a 2016 reviewTrusted Source. They are primarily helpful in preventing gastrointestinal and breast cancers, but to a lesser extent, they may help prevent lung, prostate, liver, and pancreatic cancers. However, it is important to note that the cited studies were animal studies, which did not look specifically at strawberries, but berries in general. Rather than identifying one compound responsible for this protection, the authors speculated that the benefit likely stems from a combined effect of all the compounds in strawberries working together. In conclusion, consuming strawberries may offer some protection against oral, breast, lung, and esophageal cancers, but more research is necessary.The potassium in strawberries might offer some benefit for people with high blood pressure. This is due to how the substance helps offset the negative effects of sodium in the body, reports research in 2018. The authors found that increasing the intake of potassium-rich foods can lower blood pressure, which helps prevent heart attacks and strokes.

Thyme also contains a variety of minerals and vitamins that promote good health. Thyme is full of vitamin C for immune support, potassium for healthy cells, and manganese for bone development and blood clotting.Thymol, one of the main oils in thyme, can fight against cyclooxygenase-2, or COX-2, an enzyme responsible for inflammation in the body. Another oil in thyme, carvacrol, has a similar effect on inflammatory cytokines, which are signals your body uses to increase inflammation. This oil can help reduce it.Thyme is great for respiratory health as well, with some clinical studies showing its use in soothing coughs and relieving chest congestion. While fresh thyme is the most helpful for this, the essential thyme oils available in thyme tea may have some of these benefits, too.

Ugli fruit, also known as Jamaican tangelo or uniq fruit, is a cross between an orange and a grapefruit. It’s gaining popularity for its novelty and sweet, citrusy taste. People also like it because it’s easy to peel.Half of one ugli fruit (about 100 grams) contains almost a day’s worth of vitamin C, along with several other vitamins and minerals. Vitamin C, also known as ascorbic acid, is a powerful antioxidant. It can help prevent damage caused by high levels of free radicals, which can lead to chronic diseases, such as type 2 diabetes, heart disease, or cancer. This vitamin also plays an important role in wound healing and the development of collagen, a protein in your body that’s a key component of skin, muscle, and connective tissue.

Body temperature regulation, normal organ function, nutrient delivery to cells, and alertness are only some of the bodily processes that rely on adequate hydration. Eating foods with a high water content may help give your body the water it needs to function properly. Watermelon comprises 92% water, making it a great choice for daily water intake . Furthermore, due to its high water content, this melon has a low calorie density — in other words, very few calories for its total weight.Eating foods with low calorie densities, such as watermelon, may aid weight management by keeping you feeling full for longer.Watermelon contains a variety of nutrients, including potassium, magnesium, and vitamins A and C. It’s also relatively low in calories, containing just 46 per cup (152 grams).Watermelon is also a rich source of citrulline, an amino acid that may improve exercise performance.Plus, it boasts antioxidants, including vitamin C, carotenoids, lycopene, and cucurbitacin E.

It’s very nutritious, and eating it regularly may boost several aspects of your health.Yogurt contains some of nearly every nutrient that your body needs. It’s known for containing a lot of calcium, a mineral necessary for healthy teeth and bones. Just one cup provides 49% of your daily calcium needs.It is also high in B vitamins, particularly vitamin B12 and riboflavin, both of which may protect against heart disease and certain neural tube birth defects.One nutrient that yogurt does not contain naturally is vitamin D, but it is commonly fortified with it. Vitamin D promotes bone and immune system health and may reduce the risk of some diseases, including heart disease and depression.

Plums are relatively low in calories, but contain a fair amount of important vitamins and minerals.the vitamin and mineral content of one serving of plums and prunes differs slightly. Prunes contain more vitamin K than plums and are somewhat higher in B vitamins and minerals. In addition, prunes are higher in calories, fiber and carbs than fresh plums.Prunes and prune juice are well known for their ability to relieve constipation. This is partly due to the high amount of fiber in prunes. One prune provides 1 gram of fiber. The fiber in prunes is mostly insoluble, which means it does not blend with water.Plums and prunes are rich in antioxidants, which are helpful for reducing inflammation and protecting your cells from damage by free radicals. They are particularly high in polyphenol antioxidants, which have positive effects on bone health and may help reduce the risk of heart disease and diabetes.