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List of healthy food benefits


1. Green Papaya

Green Papaya Nutrition
Green papaya has an excellent nutrient profile, including high levels of vitamin C, E, A, and folate, as well as magnesium, potassium, calcium, iron, and other antioxidants. There are negligible levels of fat and cholesterol in these fruits, and there are less than 40 calories in a 100-gram serving. They also contain carotenoids and polyphenols, as well as a significant amount of lycopene and various amino acids the body needs.
Green Papaya Benefits
The most important health benefits of green papaya include aiding in skin care, soothing menstrual pain, boosting the immune system, protecting against heart diseases, and regulating digestion, among others.


By Organic Facts

2. Coconut Milk
Nutrients in Coconut Milk
Coconut milk is a high-calorie food.
About 93% of its calories come from fat, including saturated fats known as medium-chain triglycerides (MCTs).
The milk is also a good source of several vitamins and minerals. One cup (240 grams) contains (1):
Calories: 552., Fat: 57 grams., Protein: 5 grams., Carbs: 13 grams., Fiber: 5 grams., Vitamin C: 11% of the RDI., Folate: 10% of the RDI., Iron: 22% of the RDI., Magnesium: 22% of the RDI., Potassium: 18% of the RDI., Copper: 32% of the RDI., Manganese: 110% of the RDI., Selenium: 21% of the RDI.
In addition, some experts believe coconut milk contains unique proteins that may provide health benefits.


By Health Line

3. Tofu

Nutrition Facts
Tofu has a very low-calorie count, which makes it an attractive option for people who want to lose weight.
It contains a very small amount of fat, but a large amount of protein. Furthermore, it has very low levels of sodium and almost no cholesterol.In terms of vitamins and minerals, tofu is a rich source of iron, magnesium, copper, phosphorus, and it also has good amounts of calcium and potassium. There are even trace amounts of zinc, which is an essential mineral for health. The organic compounds found in tofu mainly consist of isoflavones, which have a wide impact on health.On the vitamin side of nutrition, it has significant levels of vitamin C, thiamin, riboflavin, and vitamin B6. It also contains smaller amounts of pantothenic acid and niacin.
Health Benefits of Tofu
The health benefits of tofu include its ability to help lower cholesterol levels, prevent anemia and manage weight, among others.


By Organic Facts


4. Honey

Fast facts on honey
Honey is linked to wound-healing properties and antibacterial action.
It has been used in medicine for over 5,000 years.
Honey can replace sugar in meals, providing a healthier option. However, they can also add browning and excess moisture to a dish.Do not give honey to children under 12 months old.
Medicinal use
Honey has been used to treat a wide array of illnesses, ailments, and injuries.
Practitioners of Ayurvedic medicine have attempted to use honey as a remedy for the following:
Stress, weakness, sleep disturbance, vision problems, bad breath, teething pain, in children over a year old cough and asthma hiccups, stomach ulcers, diarrhea and dysentery, vomiting, bedwetting and frequent urination, high blood pressure, obesity,  , hangover relief, eczema and dermatitis, burns, cuts, and wounds, arthritis.
While not all uses of honey are confirmed as effective, trying it as treatment will not make conditions any worse or cause harm.

By Medical News Today


5. Ginger

Ginger is among the healthiest (and most delicious) spices on the planet.

Ginger Contains Gingerol, a Substance With Powerful Medicinal Properties. Ginger Can Treat Many Forms of Nausea, Especially Morning Sickness. Ginger May Reduce Muscle Pain and Soreness. The Anti-Inflammatory Effects Can Help With Osteoarthritis. Ginger May Drastically Lower Blood Sugars and Improve Heart Disease Risk Factors. Ginger Can Help Treat Chronic Indigestion. Ginger Powder May Significantly Reduce Menstrual Pain. Ginger May Lower Cholesterol Levels. Ginger Contains a Substance That May Help Prevent Cancer. Ginger May Improve Brain Function and Protect Against Alzheimer's Disease. The Active Ingredient in Ginger Can Help Fight Infections


By Health Line


6. Peanuts

Peanuts are as popular as they are healthy. They are an excellent plant-based source of protein, and are high in various vitamins, minerals and plant compounds. They can be useful as a part of a weight loss diet, and may reduce the risk of both heart disease and gallstones.

Peanuts Are an Excellent Source of Biotin. Peanuts Are Chock Full of Heart-Healthy Monounsaturated Fats. For example, peanuts contain 80% unsaturated fat to 20% saturated fat, a similar profile to olive oil (Harvard Health Letter, 2009). Peanuts Contain Some of the Same Antioxidants as Red Wine. Peanuts Contain Copper.




7. Water Chestnut

Water chestnuts are full of nutrients. A 3.5-ounce (100-gram) serving of raw water chestnuts provides : Calories 97, Fat 0.1 grams, Carbs 23.9 grams, Fiber 3 grams, Protein 2 grams, Potassium 17% of the RDI, Manganese 17% of the RDI, Copper 16% of the RDI, Vitamin B6 16% of the RDI, Riboflavin 12% of the RDI.

Water chestnuts are a great source of fiber and provide 12% of the daily fiber recommendation for women and 8% for men. Research shows that eating plenty of fiber may help promote bowel movements, reduce blood cholesterol levels, regulate blood sugar levels and keep your gut healthy. Additionally, most of the calories in water chestnuts come from carbs. However, they are generally low in calories, because raw water chestnuts are 74% water.

Contain High Amounts of Disease-Fighting Antioxidants. May Help Lower Your Blood Pressure and Reduce the Risk of Heart Disease. Promote Weight Loss by Keeping You Fuller for Longer With Fewer Calories. Could Reduce the Risk of Oxidative Stress and Help Fight Cancer Growth.


By Health Line


9. Curry Powder

Spice of life: 7 surprising health benefits of curry powder
Reducing inflammation. Fighting cancer. Combating Alzheimer's disease. Boosting your bones. Aiding digestion. Looking after your heart. Battling bacteria.


By Benenden health



10. Coriander or Cilantro.

Coriander or cilantro is a wonderful source of dietary fiber, manganese, iron and magnesium as well. In addition, coriander leaves are rich in Vitamin C,Vitamin K and protein. They also contain small amounts of calcium, phosphorous, potassium, thiamin, niacin and carotene.

Health benefits of coriander.

Lowers Skin Inflammation.Treats Skin Disorders. Lowers Cholesterol Levels. Treats Diarrhea. Regulates Blood Pressure. Treats Mouth Ulcers.Prevents Anemia.  Anti-allergic Properties. Salmonella Protection.Improves Bone Health. Aids in Digestion.

Cures Smallpox.Prevents Menstrual Disorders.  Eye Care. Treats Conjunctivitis. Controls Diabetes. Cilantro helps cure ulcers, inflammation, and spasms; while also acting as an expectorant and protecting the liver. It is anticarcinogenic, anticonvulsant, antihistaminic and hypnotic in nature. Coriander is believed to be a natural aphrodisiac and traditionally it was widely used in combinations with other herbs to enhance a person’s libido.


By Organic Facts


11. Black pepper

More than just a spice, it has been shown to improve digestion and stimulate the secretion from the taste buds.This, in turn breaks down protein in the stomach, improving the process of digestion. Black pepper is known to have a great amount of antioxidant properties.


By E Times



12. Mint

The health benefits of mint include the following: Digestion: Mint is a great appetizer or palate cleanser, and it promotes digestion. It also soothes stomachs in cases of indigestion or inflammation. When your stomach feels sick, drinking a cup of mint tea can give you relief.


By Libra+e



13. Lemongrass

Lemongrass also contains substances that are thought to relieve pain and swelling, reduce fever, improve levels of sugar and cholesterol in the blood, stimulate the uterus and menstrual flow, and have antioxidant properties.


By WebMD



14. Basil
Here are some of the amazing health benefits of basil you never knew. Basil Contains Powerful Antioxidants. Basil is an Anti-inflammatory Herb.Basil may Help Fight Cancer. Basil Contains.Natural Antibacterial Properties. Basil Acts as a Natural Adaptogen.

By Rooted



15. Cilantro

7 Health Benefits of Cilantro. Helps Remove Harmful Heavy Metals.  Supports Heart Health. Balance Blood Sugar Levels. Cilantro May Ease Anxiety. Could Prevent Food Poisoning. Protects Your Brain. Supports Vision with Vitamin A.


By Touchstoneessentials



16. Rosemary

Rosemary has a range of possible health benefits. Antioxidants and anti-inflammatory compounds. Improving digestion. Enhancing memory and concentration. Neurological protection. Prevent brain aging. Cancer. Protection against macular degeneration.

By Medical News Today



17. Chili Pepper

10 Amazing Health Benefits to Eating Hot Peppers. Benefits the Digestive Tract. This may sound counter-intuitive, but the capsaicin in peppers actually act as an anti-irritant. Promotes a Healthy Heart. Mitigates Migraines. Relieves Joint Pain. Improves Metabolism / Promotes Weight Loss. Quells Psoriasis. Reduces Cancer Risk. Fights the Flu, Colds and Fungal Infections.


By Pepper Head



18. Red Peppers

Five reasons to increase your red pepper consumption. Red peppers contain more than 200 percent of your daily vitamin C intake. Red bell peppers are a great source of vitamin B6 and folate. Red bell peppers help support healthy night vision. Red bell peppers are packed with antioxidants.


By Chatelaine



19. Onion

Onions contain fiber and folic acid, a B vitamin that helps the body make healthy new cells. Onions are healthy whether they're raw or cooked, though raw onions have higher levels of organic sulfur compounds that provide many benefits.


By Live Science



20. Garlic

Garlic Contains Compounds With Potent Medicinal Properties. Garlic Is Highly Nutritious But Has Very Few Calories. Garlic Can Combat Sickness, Including the Common Cold. The Active Compounds in Garlic Can Reduce Blood Pressure. Garlic Improves Cholesterol Levels, Which May Lower the Risk of Heart Disease.


By Health Line



21. Lettuce

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.


By Health Line



22. Bok Choy

Benefits of Bok Choy. Anti-cancer. Bok choy and other members of its family have shown fairly positive effects on preventing cancer. Healthy Bones. Healthy Cardiovascular System. Blood Pressure. Anti-Anemia. Healthy Eyes. Healthy Immunity. Healthy Glowing Skin.


By Medical News Today



23. Broccoli

Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.


By Dairy Council of California



24. Zucchini

Zucchini Benefits: Improves digestion, Slows down aging, Lowers blood sugar levels, Supports healthy circulation and a healthy heart, Improves eye health, Boosts energy, Weight loss, Improves thyroid and adrenal functions.


By Food Revolution Network



25. Bamboo Shoots

Modern research has revealed that bamboo shoots have a number of health benefits: improving appetite and digestion, weight loss, and curing cardiovascular diseases and cancer. The shoots are reported to have anticancer,antibacterial, and antiviral activity.


By Wiley Online Library


26. Green Peas

Green peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus and folate. They are also a good source of b vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron,potassium and choline.


By Health Line


27. Green beans

Green beans are a good source of vitamins and minerals. Green beans contain many essential vitamins, including folate. One cup of raw green beans contains 33 micrograms (mcg) of folate, almost 10 percent of the daily recommended value. Folate is a B vitamin that helps prevent neural tube defects and other birth defects.


By Health Line



28. Tomatoes

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.


By Health Line



29. Potato

Heart health. The potato's fiber, potassium,vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health. Potatoes contain significant amounts of fiber. Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.


By Medical News Today



30. Cabbage

Impressive Health Benefits of Cabbage. Cabbage Is Packed With Nutrients. It May Help Keep Inflammation in Check. Cabbage Is Packed With Vitamin C. It Helps Improve Digestion. May Help Keep Your Heart Healthy. May Lower Blood Pressure. Could Help Lower Cholesterol Levels. Cabbage Is an Excellent Source of Vitamin K.


By Health Line



31. Eggplant

It is rich in dietary fiber, Vitamin B1 and copper. Other nutrients like manganese, vitamin B6, niacin,potassium, folate and Vitamin K are also found in good quantities. Eggplant or brinjal is low on cholesterol or saturated fat. It contains phytonutrients like nasunin and chlorogenic acid.


By Lybra+e



32. Mushrooms

Antioxidants. Antioxidants help protect the body from damaging free radicals that can cause conditions like heart disease and cancer. They also protect you against damage from aging and boost your immune system. Mushrooms are rich in the antioxidant called selenium.


By Medical News Today



33. Lime

Whether you're looking to improve your health or maintain your weight, here are a few benefits of adding a splash of lime to your water. Rejuvenates skin. Improves digestion. Fights infections. Helps with weight loss. Lowers blood sugar. Reduces heart disease. Prevents cancer. Reduces inflammation.


By Health Line



34. Pineapple

Pineapple: Health Benefits, Risks & Nutrition Facts. Serving size: 1 cup chunks (165 g). Immune system support. Bone strength. Eye health. “Pineapples can help reduce the risk of macular degeneration, a disease that affects the eyes as people age, due in part to its high amount of vitamin C and the antioxidants it contains,” Flores said. Digestion. Anti-Inflammatory benefits.


By Live Science

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