- Find out more about essential fatty acids and anti-oxidants.
- A healthy diet can be better monitored if you understand your own body.
- From preventing cancer to lower your cholesterol levels.
- Being aware of the health benefits of different ingredients can certainly be a step forward.
By no means, I wish to claim that certain foods alone can cure cancer and guarantee that you will be immune to all diseases. The right ingredients however, will help reduce the risk of poor health. I know which option I would rather take!
Below is a table of health benefits listing more than 100 ingredients and an explanation of essential acids and antioxidants.
The Following Table Lists Shows How Ingredients May Benefit Your Health:
HEALTH TIPS AND BENEFITS
Aniseed, also known as Pimpinella Anisum.
Apples provide excellent health benefits, help prevent constipation
From the same family of peach, apricot health benefits include to
Promotes healthy function of the liver, heart and digestive system. Helps treat IBS (Irritable Bowel Syndrome). It can help to lower cholesterol and balance sugar levels.
Asparagus has a low calorific value but it is rich in antioxidants
Aubergine / Egg Plant
Low in calories and fat. Reduces cholesterol levels.
Avocado can help balance hormones, shed unwanted weight, and prevent cervical cancer. Helps fight against diabetes lower cholesterol, reduces risk of strokes, improves skin and controls blood pressure.
Banana is rich is vitamin A, can improve skin conditions and can
Basil health benefits include being rich in antioxidants with anti-inflammatory properties.
Bay leaves should not be eaten but give wonderful flavour to the recipe. It is said to ease digestion.
Provides excellent health benefits. Rich in Vitamins, minerals
Beans provide excellent health benefits, help prevent constipation
Beetroot provide excellent health benefits, can help fight cancer, strengthens bones and protects your heart.
Blackberry provides excellent health benefits. Contains
Contains gammalinocenic acid, has anti-flammatory properties
Rich in antioxidant phytonutrients called anthocyanidins, Vitamin
Wholemeal Bread is high in fibre but a low fat food. The fibre can
Known as Fava in Portugal, this Mediterranean ingredient is low
Broccoli can contribute to stronger bones and healthy eyesight. Broccoli can contribute to stronger bones and healthy eyesight. It can also help control blood pressure. Rich vitamin C, high in fibre, has low calories. This Ingredient contains two phytochemicals:
Brussel Sprouts are a top provider of Vitamin C and can assist in
Butternut squash provides excellent health benefits, contains antioxidants, an excellent source of beta-carotene and Vitamin
Cabbage promotes weight loss, prevents constipation, help fight against cancer and protects the heart. This diuretic ingredient contains anti-flammatory properties, it can stimulate the immune system and help fight infection. It can be used to treat digestive disorders like Colitis and colon cancer.
Health benefits include to aid digestion process and alleviate
Great to enhance blood flow and function of the eyes. Promotes weight loss, fights cancer, helps prevent constipation and protects
Cauliflower is low in calories. Excellent aid to a healthy diet, good source of Vitamin C and potassium; it is also an antioxidant which can help prevent cancer. Aid to tissue repair and healthy eyesight, contributes to a stronger heart and bones.
Celery contain 23% sodium which reflects the percentage found in bones. Promotes healthy bones. Low in calories.
Vitamin A, C, E and K, minerals such potassium, iron, magnesium. Prevents digestive cancer and promotes healthy kidney function.
Cheese is high on magnesium and calcium. Also contains
Rich in Vitamin A, B, C, calcium, magnesium.
Rich in Vitamin C, B6, Thiamin, folate, Riboflavin. Also contains Niacin and Pantothenic acid. Help prevent heart disease, lower cholesterol, boosts immune system and it promotes weight loss.
Chick peas are low in calories, good source of Vitamin B6, folate, magnesium, fibre and zinc. It can help to lower risk of cancer,
Chili peppers provide excellent health benefits, can aid digestion, soothe sore throat, boost immune system and fight cancer.
Antibacterial properties, rich in Vitamin A and C, this ingredient
Chocolate (cocoa beans)
Cocoa contains flavonoids, antioxidants, beneficial for the heart
Cinnamon contains fibre and calcium.
Coriander is a natural aphrodisiac and can help prevent migraines. This ingredients is a good source of minerals like potassium, zinc, calcium and iron. Zinc can prevent hair loss, regulate menstrual periods and promote healing of some skin condition like spots.
Excellent health benefits and low in calories and low in fat, contains folic acid and potassium.
High in essential minerals and antioxidants.
Cucumber is rich in Vitamin A and C and minerals like potassium. Great health benefits for skin and eyes.
Good source of estrogen. Can help reduce menopausal symptoms. Rich in fibre, can reduce cholesterol levels.
Dill contains anti-cancer healing agents. It can be used to treat digestive disorders, flatulence and colds. Alleviates digestive disorders and pain caused by trapped wind.
Contains Vitamin C, helps prevent diabetes.
Eggs are a good source of protein, essential for boosting immune system and energy levels. This ingredient contains vitamin B12, essential to create red blood cells and to keep nervous system healthy. Promotes positive mood. Good source of Vitamin D.
Berries have decongestant properties, alleviate sore throat and respiratory conditions.
Alleviates trapped, helps loose weight as this ingredient is an
Figs can ease digestion and increase the mobility of male sperm. This ingredient can help to overcome male sterility. Provides excellent health benefits. Good source of fibre and minerals. Help promote healthy bowel function, lower cholesterol, regulate blood pressure. Excellent aid to weight loss as part of a controlled diet. Helps stop strokes and helps fight against cancer.
Fish protects the heart, helps boosts memory, fight cancer and supports immune system. It promotes mobility of white blood
This ingredient is an antifungal agent, it can be used as natural antibiotic
Ginger is a natural antiseptic, used to treat colds and digestive problems. It has anti-flammatory properties. This ingredient is also known to improve libido. It can help settle diarrhea symptoms.
Goji berries are high in antioxidants, full of essential minerals and amino acids. Promotes body fat loss and has been found to be more nutritional than spinach. Helps fight bacterial infections.
Grains and cereals contained in flour are rich in carbohydrates which can boost your energy levels quickly.
Citrus family, can be used to reduce yeast infections or Candida. Promotes weight loss and it can lower cholesterol levels.
Excellent health benefits. Increase body flow and promote good
Green beans (Runner or French)
Green beans lower blood pressure, promotes healthy heart and bones. Contains antioxidants to help balance cholesterol levels.
Honey aids digestion, boosts energy levels and helps fight allergies.
Helps stimulate muscles, promotes healthy blood flow and function digestive system.
Used to treat urinary infections. This ingredient has anti-flammatory and antioxidant properties. It can lower blood pressure, relieve cold symptoms. Alleviates cough and reduces bacterial infections.
Rich in B1, B2, B6, C, E, minerals and carotenes. Helps prevent cancer. Low in calories
Kiwi provides an excellent source of Vitamin C. Also contains vitamin A and E, potassium and magnesium. It promotes better respiratory health.
Contain high amounts of fibre, folic acid, calcium, potassium and Vitamin C. Helps treat arthritis, contains antiseptic properties, prevents cancer.
Lemons are an excellent source of vitamin C and have antioxidant and anti-cancer properties. Whole lemons like limes have properties that help combat cancer, protect the heart, control blood pressure and promote smooth skin. Helps prevent breast cancer. This ingredient can promote a healthy digestive system, it detoxifying properties can help liver function and relieve sore throats. Lemon juice can help prevent salts forming
Lettuce is a good source of Vitamin A, folic acid, antioxidants and is low on calories. Excellent health benefits include aid to weight loss.
Lime like other citrus fruits can reduce the risk of heart disease and cancer. Lime contains essential vitamins and minerals.
Mango has great properties which help fight cancer, boots memory, can regulate thyroid, and aid digestion.
Rich in beta-carotene, fibre, potassium and Vitamin C, low in calories.
Milk is high in phophorus, protein and magnesium, calcium. Reduce risk cancer, heart disease, bone disease and dental problems.
Mint can be used as a muscle relaxant for digestive tract, it can reduce blocked nose symptoms.
Mushrooms are low in calories and high in potassium. This ingredient can help lower cholesterol and reduce heart attack risk. Mushrooms can help control blood pressure, kill bacteria, fight cancer and strengthen bones. It is also low in calories.
Mustard is an antibacterial and antifungal agent. It stimulates blood circulation and helps fight cold symptoms.
Nettle, also known as Urtica Dioica. Rich in Vitamins and minerals. Promotes healthy immune system, reduces respiratory symptoms
Almond, pine nuts, peanuts, pistachio, walnuts, cashew (rich in
Good Vitamin, mineral and protein source (alternative protein source for Vegans) Beneficial for bones, preventing heart disease, reduce risk of cancer, regulate diabetes and help control production of red blood cells. Nuts
Oats can help prevent cancer, promotes healthy bowel movement.
Olive oil health benefits include to protect the heart, promote weight
Olives are a good source of Vitamin E, delay the ageing process and reduce risk of heart disease. Also contain antioxidants to improve eyesight. This ingredient also promotes healthy function of ovaries.
Onions are an immune booster, contain Vitamin C, Quercetin and is an excellent antioxidant. Also good for muscles. This ingredient is rich in sulphur compound Thiosulfinate which is anti-inflammatory. It can aid digestion and promote a healthy heart. Contains cleansing properties, helps dispose of body toxins, reduces cholesterol, blood pressure and sugar levels.
Orange health benefits include: High in Vitamin C and iron. Lower cholesterol and reduce risk of bacterial infections and cancer.
Provides excellent health benefits as papaya contains enzymes,
Paprika is an antibacterial agent made from dry pepper Capsicum, it contains more Vitamin C than tomatoes. This ingredient can improve digestion and increase blood circulation.
Good source Vitamin A, iron, magnesium, potassium, anti-flammatory, used as a diuretic. Reduces water retention and can help treat bladder problems. Beneficial against Anaemia.
Contains good source folic acid, Vitamin C, copper and fibre. Low in calories. Helps prevent strokes, alleviate respiratory problems.
Helps regulate blood pressure.
Pasta is a great source of carbohydrates, boosting energy levels.
Rich in Vitamin A and B, good for nervous system, can help regulate digestive system and reduce cholesterol. It can help to prevent cancer, renal disease and Anaemia. Contains magnesium to promote a healthy immune system.
Contains Vitamin A, B, C, and folic acid, Also rich in mineral like
Sweet peas contain protein lectins, good for blood circulation. High source of iron (to treat Anaemia), Vitamin A and C. This ingredient promotes a healthy heart and immune system. It can prevent cancer, reduces fatigue and signs of ageing.
Peppers health benefits include to aid digestion, help fight cancer and boost the immune system.
Pepper corns induce sweating and have antioxidant agent, facilitates digestion (eaten in moderation) and promotes a healthy immune system.
Pineapple can help strengthen bones, relieve colds, aid digestion and can reduce diarrhea symptoms
Good source of estrogen. Can help reduce menopausal symptoms.
Potatoes eaten in moderation are non fattening, great source of carbohydrates, potassium and fibre. Good for the heart and lowers
Promotes health bowel movement and can help reduce cholesterol
Aid to weight loss as it is low in calories.
Contains a good source of Vitamins and minerals, low in fat but rich in antioxidants. Reduces blood flow during menstrual periods. Can
Good source of Vitamin C, calcium and fibre. Low in calories, can
Rice contains good source of protein, iron and vitamin C.
Rocket contains folic acid, beta-carotene and Vitamin A and C.
Rosemary can help fight infection and assist drainage for Lymphatic disorder. Adding rosemary ingredient to your diet, can also help treat yeast infection.
Good for sore throats, digestive system and to boost memory.
Seaweed health benefits include: Rich in minerals and antioxidants, low in calories, excellent for heart and to prevent cancer.
Sesame seeds contains two fibers: sesamin and sesamolin which
Low in calories and fat. Good source of protein, specially in a
Spinach contains high levels of iron and calcium essential to healthy bones and kidney function. Also rich in antioxidants.
High in Vitamin C and antioxidants, beneficial for rheumatic conditions
Have low GI (Glycemic Index), boost energy levels and promote a
High in iron potassium and folate, it has antioxidant properties
Thyme can boot immunity, increasing production of white blood
Tomatoes are loaded with lycopine, beneficial to the heart and
Used to treat stiff joints, heart and skin conditions. This ingredient
High in Vitamins and minerals. Used to treat arthritis and respiratory conditions. Helps prevent cancer.
Water melon can protect prostate, promote weigh loss, lower
Aid to weight loss, high in fibre. Reduces the risk of prostate, help
Yogurt can reduce ulcers, strengthen bones, lower cholesterol, aid digestion and support immune system. A healthy colon should
Essential Fatty Acids
Essential fatty acids are a family of unsaturated fatty acids. The most important essential fatty acids are plyunsaturated. There are 3 main ones: a-linolenic acid (ALA); eicossapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These health benefits were discovered in mid 1970's. Reducing the risk of heart disease, high blood pressure, cancer, allergies, asthma, arthritis and depression.
The Greenland Eskimos consumed large amounts of fat from seafood, but displayed no cardiovascular disease. The high level of Omega 3 fatty acids consumed by the Eskimos reduced triglycerides, heart rate, blood pressure and atherosclerosis.
Anti-oxidants can help prevent cancer and heart disease, can boost the immune system and slow the aging process. They can also provide a layer of protection for the cells and tissues of the body. Antioxidants protect against cell damaging effects of free radicals.
What are free radicals?
We breathe in oxygen, and oxygen is then transport to the blood stream and cells. Free radicals are the product of loose oxygen that escapes from the blood stream.
Excellent sources of antioxidants are fruit and vegetables. People who eat lots of fruit and vegetables are protected against a number of cancers and have a lower risk of heart disease.
Antioxidants are more effective when combined with exercise. Antioxidants are classified into 2 broad divisions: Lipids (Hydrophobic) and Water (Hydrophilic).
Water-soluble antioxidants react with oxidants int he cell cytosol and the blood plasma, while lipid-soluble antioxidants protect cell membranes from lipid peroxidation. These compounds may be synthesized in the body or obtained from a healthy diet.