Various foods have different health benefits and including them in a daily nutrition is highly recommended, regardless of the gender, age, profession etc.
Few tips: It is absolutely irrelevant if certain food contains for example 26.7 or 26.9 mg of something per 100g (or per ounce, or per cup, or ...). Eat healthy foods, take care of the general daily nutrient intake and don't bother with decimals.
After all, your body can't tell the difference between 90 and 91 mg of C vitamin consumed in one meal/day (just an example).
And the best of all, most of these recipes yield in delicious and tasty meals.
Health benefits of various fruits and vegetables, ordered alphabetically:
Apples are one of the most beneficial and most tasty fruits in the world. They are great for quenching thirst and for providing you with essential minerals and vitamins.
Today there are thousands of different varieties of apples and they also come in different colors like green, yellow and red.
The fact that export of bananas on a global level in 2015 was around 18 million tons according to the United Nations shows how popular bananas are worldwide. Europe and the United States were among the largest importers. As per the U.S. Department of Agriculture, every person in America eats 11.4 lbs. of bananas every year; all in all, banana is a favorite fruit of Americans.
Fresh blueberries, with their sweet flavor and juice, are a great summer treat. They are popularly eaten raw or made into a range of recipes and also are available frozen. They have been proven to be an excellent defense against cancer and heart disease and also for bone strength, healthy blood pressure and mental health.
It’s no wonder that over 300 researches on broccoli have united in one unique area of health issues, the development of cancer, and its connection to the three metabolic issues in the body, viz. 1. Chronic inflammation 2. Insufficient detoxification 3. Oxidative stress. The research of past 10 years has clearly shown that the risk of cancer in many different organs is connected to the combination of these three problems.
Carrot is known to improve eye health. However, it also has a lot of other health benefits which are not widely known.
Carrot is loaded with vitamins, minerals and fiber, and therefore delivers advantages like reducing cholesterol and thereby reducing the risk of heart attack, reducing signs of aging and improving skin health, preventing some types of cancers, detoxifying the body, improving digestion and improving oral health.
While chocolate is considered to be unhealthy due to its sugar content which adds to unwanted body fat and causes tooth decay, its elder brother, dark chocolate, is packed with nutrients that can have a positive effect on one’s health.
Dark chocolate is made from the seeds of Theobroma cacao tree and is considered one of the best sources of antioxidants in the world. However, its taste is a bit bitter and therefore it’s not as popular as the regular processed and highly sweetened chocolate that has less to none health benefits.
Garlic comes with an intense aroma and flavor and it is herb most commonly used in many different cuisines. Garlic can also be consumed raw and its powerful flavor comes with many great benefits.
This is because garlic contains sulfur compounds that can boost your overall immunity. There are plenty of essential nutrients inside garlic, including amino acids, oligosaccharides, flavonoids and allicin.
Ginger is one of the most widely used plants in the world and it comes with numerous great benefits. It is very easy to use for all kinds of things and it can help your body in many different ways. It is often used as a natural remedy for different health issues.
Most benefits that come from ginger are because of the fact that this plant contains many antioxidants.
It contains paradol, gingerol, zingerone and shogaol, which are all known for their therapeutic and anti-inflammatory properties. There are many more other compounds that are known for their healing properties.
Kale is renown as a “nutritional powerhouse” for numerous reasons. It’s also known as “the queen of greens” which too is correct. Here are a few health benefits of kale from which it will be clear why kale has been labeled so.
From its name, a kiwi fruit (also known as Kiwifruit, Kiwi, or Chinese gooseberry) may seem to originate in New Zealand. However, it has actually originated in northern China and travelled to New Zealand in the early 20th century and then got its name initially as Chinese gooseberry. But since heavy duties were charged on berries at the time of export, its name was changed to kiwifruit.
Kiwifruit is sweet as well as tart to taste and has an innate coolness. It has juicy pulp which is attractively green in color and is studded with soft black edible seeds.
Lemon belongs to the group of citrus fruits and is known for its great therapeutic characteristics. It is ideal fruit for boosting your health and keeping the bacteria away. It is also very rich source of numerous vitamins and minerals.
Lemon has Vitamin A, Vitamin B6, Vitamin C, Vitamin E, zinc, thiamine, niacin, riboflavin, copper, iron, calcium, potassium, magnesium, phosphorus and plenty of flavonoids. Such presence of so many powerful ingredients means that consuming lemon, lemonade and lemon water can bring you dozens of great health benefits.
With a very attractive color and round shape, amazing fragrance and tangy sweet-n-sour taste, orange is one of the most popular fruits in the world, not only for its flavor but also for its wonderful therapeutic properties.
It works as a great snack in itself and also is great when combined with other foods.
A peanut butter fan doesn’t need to feel guilty if he gets tempted to eat a tablespoon or two of the tasty buttery spread thinking that it’s too fatty. In addition to being delicious, peanut butter is nutritious too. Though a tablespoon of peanut butter contains 8 grams of fat and 85 calories, it also imparts a number of health benefits being high in monounsaturated fats and several other nutrients. What’s more, it’s one of the most ideal foods for weight loss.
Pomegranates are considered to be one of the healthiest fruits on the planet. The scientific name of the pomegranate is Punica granatum. It’s a shrub producing a big red round fruit with a diameter of 2-5 inches (5-12 cm) categorized as a berry. The skin of the fruit is inedible but it contains hundreds of seeds inside that look like rubies and are known as arils and these are extremely delicious. The arils can be eaten raw as they are or made into juice.
Since thousands of years, raspberries have been one of the favorite berries of humans, given their attractive color, delicious juicy flavor and outstanding health benefits. Raspberries come in a range of colors including red, black, yellow, purple and even golden; but whichever is their color, it’s rich and enticing. Plus, each variety has a unique combination of various nutrients in it.
Spinach is a godsend for those who want to get loads of nutrients without consuming a lot of calories. Spinach is extremely beneficial for skin, hair and bones, besides our overall health. It provides vitamins, minerals, iron and protein.
Spinach is easily available, inexpensive and can be easily made into delicious dishes; this is the reason that it has been adopted in various cultures. But it’s mainly used in Southeast Asian, Mediterranean and Middle Eastern cuisines.
Strawberries are delicious fruits that grow seasonally and they come in many different varieties. They grow in bushes and are popular all around the world. They are known for their immunity boosting capabilities, but come with many other benefits as well. Strawberries are usually eaten raw, but are also often added in different recipes and used in fruit salads.
Strawberries are also used for making ice creams, syrups, jellies, chocolates, and other processed foods because they have a wonderful taste, beautiful color and very rich flavor.
With its attractive color and smooth round shape, tomato is one of the important ingredients of almost every culture and cuisine in the world. But it’s not just attractive to look at, but also tremendously healthy.
The scientific name of tomato is Solanum lycopersicum and its plant belongs to the nightshade family, native to South America. Tomatoes are generally red when mature; however, they also come in various colors including orange, yellow, green and even purple. There are various types of tomatoes including cherry tomatoes, grape tomatoes, pear tomatoes and so on. Plus, there are several subspecies with various flavors and shapes.