Coconut oil has been gaining in popularity as its health benefits become better known. It contains several acids including lauric acid, caprylic acid and antimivrobial lips which have antiviral, antibacterial and antifungal properties. These work together to strengthen the immune system. Once it is ingested, lauric acid is converted by the body into monolaurin which is beneficial to help the body deal effectively with bacteria and viruses that can cause diseases such as influenza, herpes, HIV and cytomegalovirus.
Another health benefit of coconut oil is that is can be useful for helping with weight loss efforts. In the oil there are fatty acids, both short and long chain that help the body take off extra weight. Coconut oil works to increase the metabolic rate because it removes stress son the pancreas. This gives the person more energy and helps burn off the weight.

If you massage coconut oil into your skin it can work as a moisturizer. It works similar to mineral oil, but without the negative side effects. Coconut oil is a natural way to combat aging’s effect on the skin and it can also be an effective treatment for some skin diseases like dermatitis, psoriasis, eczema and other types of skin infections. It contains antioxidants which makes it good to use for preventing degenerative diseases and premature aging.

It is important to note that these health benefits come from moderate consumption of the foods listed. Going overboard on any one item is usually going to lead to health problems over time. Moderation is the key to reaping these benefits and enjoying their positive impact. Overindulgence can often lead to health difficulties rather than offering help.

We provide a cornucopia of delicious and nutritious options for individuals who wish to boost their health by eating healthfully.

Below is a list of foods along with information regarding their potential health benefits.

Note that this article contains summaries and you should click through to read individual articles containing the full list of possible health benefits.

Almonds
Almonds are a rich source of vitamin E, copper, magnesium, good quality protein, and healthy unsaturated fatty acids.
Studies have revealed that almonds can potentially help prevent cardiovascular diseasesTrusted Source, cut the risk of cancer, and help prolong life.

Apples
Apples are sometimes called "nutritional powerhouses" because of their impressive nutritional profile.
Apples contain about 14 percent of our daily needs of Vitamin C (a powerful natural antioxidant), B-complex vitamins, dietary fiber, phytonutrients (which help protect the body from the detrimental effects of free radicals), and minerals such as calcium and potassium.
Studies have revealed that eating apples can potentially help prevent dementia and reduce the risk of strokeTrusted Source and diabetes.

Arugula
Along with other leafy greens, arugula contains very high nitrate levels (more than 250 milligrams per 100 grams). High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance.
The potential health benefits of arugula include lowering the risk of cancer, preventing osteoporosis, and improving muscle oxygenation during exercise.

Asparagus
Asparagus is very rich in dietary fiber and contains high levels of vitamin B6, calcium, zinc, and magnesium.
The potential health benefits of asparagus include: reducing the risk of diabetes, preventing kidney stones, and lowering the risk of neural tube defects in babies.
Asparagus is also a natural diuretic, which can help with fluid balance in the body and influence blood pressure and edema.

Bananas
Bananas are naturally free of fat, cholesterol, and sodium, and very rich in potassium.
The potential health benefits of bananas include: lowering blood pressure, reducing the risk of developing childhood leukemia, and supporting heart health.

Basil
Basil is rich in vitamin A, vitamin K, vitamin C, magnesium, iron, potassium, and calcium.
Studies have revealed that basil can potentially reduce inflammation and swelling, prevent the harmful effects of aging, and may be useful in treating arthritis and inflammatory bowel diseases.

Beetroot
Beetroot, also known simply as the beet, has been gaining in popularity as a new super food due to recent studies claiming that beets and beetroot juice can improve athletic performance, lower blood pressure and increase blood flow.
This is partly due to its high content of nitrates, which increase nitric oxide in the body and play a substantial role in heart and vascular health.
Beetroot is a rich source of folate and manganese, and also contains thiamine, riboflavin, vitamin B-6, pantothenic acid, choline, betaine, magnesium, phosphorus, potassium, zinc, copper, and selenium.

Bok choy
Bok choy belongs to the cruciferous vegetable family, which also includes kale, broccoli, cauliflower, Brussels sprouts, cabbage, collard greens, rutabaga, and turnips.
These nutrition powerhouses supply loads of nutrients for little calories. If you are trying to eat healthier, cruciferous vegetables like bok choy should be at the very top of your grocery list.

Broccoli
Broccoli contains high levels of fiber (both soluble and insoluble) and is a rich source of vitamin C.
In addition, broccoli is rich in vitamin A, iron, vitamin K, B-complex vitamins, zinc, phosphorus, and phytonutrients.
Studies have found that broccoli can potentially help prevent osteoarthritis, protect skin against the effects of UV light, reverse diabetes heart damage, and reduce bladder cancer riskTrusted Source.

Cantaloupe
Cantaloupes are also commonly known as muskmelons, mush melons, rock melons, and Persian melons. They are a member of the botanical family Cucurbitaceae, along with honeydew and watermelons.
Cantaloupe contains an abundance of antioxidants, including choline, zeaxanthin, and beta-carotene, all of which protect against a range of diseases and conditions from the common cold to cancer.
Potential health benefits of cantaloupe include lowering risk of developing asthma, managing blood pressure, aiding digestion, keeping hydrated, and reducing inflammation.

Carrots
Carrots are a great source of vitamin A. They provide 210 percent of an average adult's needs for the day.
The potential health benefits of carrots include: preventing lung cancerTrusted Source, destroying leukemia cells and inhibiting their progression, and helping to restore vision.

Cauliflower
Cauliflowers are a member of the brassica family, more commonly known as cruciferous vegetables.
They contain antioxidants and phytonutrients that can protect against cancer.
They also contain fiber that helps with satiety, weight loss, and a healthy digestive tract, choline that is essential for learning and memory, as well as many other important nutrients.
The potential health benefits of cauliflower include preventing mutations and reducing stress from free radicals, preventing constipation, and helping memory.

Celery
Celery is a very rich source of antioxidants, electrolytes, and vitamin K. Also, thanks to its high water content, it can help rehydrate.
The potential health benefits of celery include: lowering blood pressure, preventing cancer, and soothing joint pain.

Chickpeas
Originally cultivated in the Mediterranean and the Middle East, chickpeas, also known as garbanzo beans, have spread their culinary influence throughout the world.
The potential health benefits of chickpeas include improved glucose levels, lipids, and insulin levels for diabetes, maintaining bone strength and heart health.

Chives
Chives are a nutrient-dense food, meaning that while they are low in calories, they are high in beneficial nutrients like vitamins, minerals, and antioxidants.
The potential health benefits of chives include potential beneficial and preventative effects against cancer, prostate cancer, esophageal and stomach cancer, and positive effects on sleep and mood.

Chocolate
Chocolate is rich in antioxidants. Despite its bad reputation for causing weight gain, there are a number of health benefits associated with its consumption (particularly dark chocolate).
The potential benefits of eating chocolate include: lowering cholesterol levels, preventing cognitive decline, and reducing the risk of cardiovascular problems.

Coffee
Coffee is one of the main sources of antioxidants in the U.S. population.
The potential health benefits of drinking coffee in moderation include: protecting against type 2 diabetes, preventing Parkinson's diseaseTrusted Source, lowering the risk of liver cancer, preventing liver disease, and promoting good heart health.

Collard greens
Collard greens are part of the cruciferous vegetable family, which also includes kale, broccoli, Brussels sprouts, cabbage, rutabaga, and turnips.
Collard greens are an extremely rich source of vitamin K and also contain folate, thiamin, niacin, pantothenic acid, choline, phosphorus, and potassium.
Health benefits of collard greens may include assisting with bone health, reducing cancer risk, helping lower glucose levels in those with diabetes, and improving sleep and mood.

Cranberries
Cranberries are a good source of vitamin C, fiber, and vitamin E.
Studies have found that cranberries can potentially reduce the risk of cardiovascular disease (CVD), slow tumor progression, prevent urinary tract infections, and benefit oral health by preventing bacteria from binding to teeth.

Edamame
Edamame is a young soybean that has been harvested before the beans have had a chance to harden. They can be bought shelled or in the pod, fresh or frozen.
The potential health benefits of edamame include maintaining a healthy blood pressure, helping with depression, promoting fertility, and decreasing bone loss.

Eggplant
The eggplant, also known as aubergine, garden egg, guinea squash, melongene, and brinjal, is usually distinguishable by its signature egg-like shape and vibrant purple color.
The potential health benefits of eggplant include supporting heart health, maintaining weight and blood cholesterol levels, and anti-cancer effects.

Flaxseed
Flaxseed is not only "an excellent source of two fatty acids that are essential for human health - linoleic acid and alpha-linolenic acid," but also "an excellent source of fiber and a good source of minerals and vitamins," according to the American Nutrition Association.
The potential health benefits associated with flaxseed include: lowering cholesterol, protecting against cancer, preventing hot flashes, and improving blood sugar levels.

Garlic
Garlic is widely used for several conditions linked to the blood system and heart.
Studies have found that garlic can potentially be a very powerful antibiotic, help protect the heart during cardiac surgery and after a heart attack, lower the risk of developing lung cancer, and reduce high cholesterol and blood pressure levels.

Ginger
Ginger contains a chemical that is used as an ingredient in antacid, laxative, and anti-gas medications.
Studies have found that ginger can potentially prevent inflammation of the colon, reduce exercise-induced muscle pain, help alleviate nausea caused by chemotherapy, and reduce the severity of period pains.

Grapes
The portability, texture, flavor, and variety of grapes have made them a popular finger food in countries all over the world.
Studies have associated grapes with the prevention of cancer, heart disease, high blood pressure, and constipation as well as decreasing the risk of obesity and overall mortality.

Grapefruit
Grapefruits are low in calories but full of nutrients. They support clear, healthy skin, help to lower the risk of many diseases and conditions and may even help with weight loss as part of an overall healthy and varied diet.
The potential health benefits of grapefruit include boosting weight loss, maintaining healthy blood pressure and heart health, and combating free radicals.

Green Tea
Green tea may well be one of the world's healthiest drinks and contains the highest amount of antioxidants of any tea.
Studies have found that drinking green tea is associated with a reduced risk of stroke, and may help fight prostate cancer.

Honey
Honey possesses antiseptic and antibacterial properties.
Studies have found that honey can potentially help prevent GERDTrusted Source (gastroesophageal reflux), shorten the duration of bacterial diarrheaTrusted
Cilantro
Known as coriander in the United Kingdom, cilantro comes from the plant Coriandrum sativum. In the United States, the leaves of the plant are referred to as cilantro (the Spanish translation), and the seeds are referred to as coriander.

Many studies have suggested that increasing consumption of plant foods like cilantro decreases the risk of obesity, overall mortality, diabetes, and heart disease while promoting a healthy skin and hair, increased energy, and overall lower weight.

Cinnamon
Studies have found that cinnamon can potentially be effective against HIV, improve glucose and lipid levels in patients with type 2 diabetes, help prevent Alzheimer's disease trusted Source, and stop the destructive process of multiple sclerosisTrusted Source (MS).
In addition, researchers at Penn State found that consuming cinnamon can help reduce the body's negative responses to eating high-fat meals.

Greek Yogurt
Greek yogurt has almost twice as much protein as other yogurts. It takes longer to leave your stomach, keeping you satisfied longer. Plus, you burn more calories digesting protein than carbs. Choose nonfat, low-fat, and low-sugar types.

Quinoa
Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. This whole grain has 8 grams of hunger-busting protein and 5 grams of fiber in one cup, and you'll also get iron, zinc, selenium, and vitamin E. Quinoa is as easy to cook as rice. For a quick dinner, mix in some vegetables, nuts, or lean protein.

Cinnamon
Some studies suggest cinnamon may have a stabilizing effect on blood sugar levels. This could curb your appetite, particularly in people with type 2 diabetes. Nearly everyone can benefit from cinnamon in its traditional role. Stir some into your coffee, tea, or yogurt to add sweetness without adding calories.

Hot Peppers
Hot peppers have a flavorless chemical called capsaicin. It's more plentiful in habaneros, but jalapeños also have it. Capsaicin seems to curb appetite and speed up metabolism slightly, but only for a short time. It probably doesn't have a big impact on weight, unless you eat less food because it's spicy.

Berries
Like other fruits, berries are high in water and fiber, which can keep you full longer. They're also sweet, satisfying your sweet tooth for a fraction of the calories you would get from cookies or brownies. Blueberries are a good example because most stores carry them and they're loaded with antioxidants.

Raw Vegetables
Raw vegetables make an outstanding snack. They satisfy the desire to crunch, they're full of water to help you feel full, and they're low in calories. Half a cup of diced celery has just 8 calories. Coat celery with a little peanut butter or dunking carrots in salsa. When you're in the mood for chips and dip, replace the chips with raw veggies.

Sweet Potatoes
Think of the typical toppings on your baked potato -- butter, sour cream, maybe cheese and bacon bits. If you substitute a sweet potato, you might not need any of that. Baked sweet potatoes are so full of flavor, they don't need a lot. This can save you loads of calories. As a bonus, sweet potatoes are packed with potassium, beta-carotene, vitamin C, and fiber.

Eggs
One egg has only 75 calories, plus 7 grams of protein along with other vital nutrients. Remember, your body will burn more calories digesting eggs than a carb-heavy breakfast. If you have high cholesterol, ask your doctors if you can have eggs. You may consider choosing egg whites, which are cholesterol-free.

Coffee
It sounds too good to be true: One of your favorite beverages may rev the metabolism and help you lose weight. Coffee does stimulate the metabolismm, but only a little. Don't count on this for weight loss, especially if you add calories with toppings.

Oatmeal
Oatmeal has three things going for it: fiber-rich whole-grain oats, lots of water, and it's hot. It's a very filling combination. Hot food takes longer to eat, and all that liquid and fiber will help you feel full longer. Avoid super-sugary oatmeal. Stirring in cinnamon or nutmeg will give you a sweet taste with less sugar.

Crispbreads
Whole-grain rye crackers, sometimes called crispbreads, offer a low-fat, fiber-packed alternative to traditional crackers. Research suggests people who replace refined grains with whole grains tend to have less belly fat. Whole grains also provide a richer assortment of plant nutrients. This doesn't just apply to crackers. You can get the same benefits by switching to whole-grain breads, cereals, and pastas.

Tabouli

A standout whole grain is bulgur wheat, the type found in tabouli. It's high in fiber and protein but low in fat and calories. That helps you fill up with a minimum of calories. It also tastes great. To turn this dish into a meal, you could add beans and stir in extra tomato, cucumber, and parsley.

Soup
Soup -- we're talking broth-based, not creamy -- has a lot going for it. It's full of water, which fills you up with the fewest possible calories. It's hot, which prevents you from eating too much. Have it before a meal, and soup can take up space that might have gone to higher-calorie foods. You can also make a satisfying, low-calorie meal out of soup alone by adding chicken, fish, cut-up vegetables, or beans.

Salad
Another way to fill up before a meal is by eating salad. Lettuce has plenty of water content to take up space in the stomach. That leaves less room for fattier foods that might come later in the meal. Make your salad interesting by adding a variety of fruits and vegetables or grated cheese. Be careful about dressing, which can add a lot of calories.

Vinegar
Dress your salad with oil and vinegar. It's easy to make and it's full of flavor that can make salad more satisfying -- and it has fewer calories than most pre-made dressings.

Nuts
Nuts are an excellent way to curb hunger between meals. They're high in protein, fiber, and heart-healthy fats. Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation. They're also rich in calories, so limit your portions. If you have to get them out of their shell, you'll slow down and not eat as much.

Air-Popped Popcorn
Photo of pistachio nuts.
Three cups of plain, air-popped popcorn may seem like a lot, but you're not getting a lot of calories. All that air adds volume without adding fat or sugar.

Skim Milk
Skim milk provides plenty of protein, calcium, and vitamin D with none of the fat found in whole milk. And even though it's fat-free, skim milk can help you feel full. It takes longer to leave the stomach than drinks with less protein.

Lean Meat
You know that protein can keep you full longer and burn more calories during digestion. Choose your protein carefully. Dark meat tends to be high in fat, which could cancel out some of the benefits. Skinless chicken breast is a great choice. And some cuts of beef can make the grade. Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Stick with a 3- to 4-ounce portion.

Fish
One of the best sources of protein is fish. Most fish is low in fat, and the exceptions usually have a good form of fat: omega-3 fatty acids. Omega-3s, which are found in salmon, herring, and other fatty fish, may help protect against heart disease and other chronic conditions.

Beans
Beans are a vegetable, a protein, and a great source of fiber. You feel full for very few calories. Open a can of garbanzo beans (aka chickpeas) and toss them into soup or salad, or mash them up to use as a dip. One cup packs 12.5 grams of fiber, just 4 grams of fat, and almost 15 grams of protein.

Healthy Drinks – There’s no dearth of promising diets in the market. All claim to offer fast and effective results. From low carbs to high fats, fruits to blood type diets, there’s just so much to choose from.

So, when we are concerned about our diets, why shouldn’t we be more concerned about our drinks as well? Why have those sodas and beers that can leave us crippled, fatter and unhealthier later?

Whether you want to lose weight or just aim to get fitter, these are the healthy drinks that you should try. These drinks have antioxidants, vitamins, minerals and even offer a ton of energy. You could even lose weight with a lot of these healthy energy drinks.

Green Tea
When we are talking about healthy drinks, we certainly cannot forget Green Tea. Rich in antioxidants such as flavonoids and polyphenols, green tea guards our cells against carcinogens and also aid in restricting tumor growth by neutralizing our body’s free radicals. These antioxidants also prove beneficial in protecting our heart against cardiovascular diseases.

That is not it, green tea also contains fluoride, which is beneficial for strengthening our teeth. The flavonoids are also responsible for building up bones that reduce the risk of osteoporosis. In recent times, green tea is being extensively used as one of the best drinks for weight loss because it increases metabolism steadily.

Mint Tea
Mint tea is one of the earliest examples of the globalization of cuisine as during earlier periods, tea and sugar were imported from two different countries while fresh mint was indigenous to the Greater Maghreb region. It was not until the 1850s that mint was introduced to Morocco.

Prepared from brewing fresh mint leaves in green tea with sugar, this nutrition drink can be consumed hot or cold. Since mint has antispasmodic properties, it aids in relaxing muscles and promoting digestion. You can skip the sugar if you want to reduce or maintain weight.

1 % Fat Cow’s Milk
Cow’s milk is by far one of the healthiest drinks on our planet, which also acts as a prime source of nutrition for babies. It is of primary importance in our diet because it contains not only calcium but also vitamin D that plays a pivotal role in the absorption of calcium.

In this way, a glass of cow’s milk provides 20% of our body’s daily requirement of calcium. Therefore it proves to be effective in protecting our body against osteoporosis. Besides, it restricts cravings by stabilizing blood sugar, which in turn aids in fat loss, as calcium forces our body to burn fat instead of storing it.

Soy Milk
If you are a vegan or can’t have milk due to lactose intolerance, then soy milk is an option for you. A blend of oil, water, and protein, soy milk is a nutritious drink that is prepared by grinding dried soybeans in water. A traditional East Asian drink, soy milk originated in China during the reign of the Han Dynasty between 202 BCE to 9 CE.

It has soluble fiber and easily digestible protein, which aids in lowering the levels of LDL cholesterol and triglycerides, thereby diminishing the threat of cardiovascular diseases. Fortified with Calcium, Vitamin A, and D, soy milk is as healthy as a 1% Fat Cow’s Milk.

Low-Sodium Tomato Juice
Tomatoes, like apples, can help in keeping the doctor at bay! Rich in Vitamins A, B, C and K, tomatoes also consist of essential minerals such as iron, potassium, magnesium, and phosphorous. All these micronutrients help in lowering cholesterol levels in the body while promoting digestion.

When blended with spinach, the healthy juice drink activates the liver, which in turn prevents constipation. Lycopene along with the other protective phytonutrients in tomatoes are known for reducing the risk of prostate and pancreatic cancer. Tomatoes are great for promoting healthy skin and hair. Also, tomatoes have anti-inflammatory properties.

Cranberry Juice
Research suggests that the same antibacterial cranberry compounds, which are effective in treating urinary tract infections also protects our body against periodontal diseases. According to experts, cranberries consist of a high molecular weight non-dialyzable material that inhibits the formation of plaque.

Being an essential source of phytochemicals, especially polyphenols, researchers are of the opinion that the freshly extracted cranberry healthy energy drink could be beneficial in maintaining the optimal health of cardiovascular and immune systems alongside protecting us against cancer, particularly prostate cancer.

Orange Juice
Queen of healthy drinks, orange juice, serves as an excellent source of vitamin C. Consisting of a diverse range of phytochemicals such as carotenoids, flavonoids, and various volatile organic compounds, oranges are beneficial in improving our body’s immune-cell functioning, which in turn helps in protecting us against various infections.

Also, these antioxidants protect our body against a variety of diseases such as cataract and scurvy. Being a good source of folate, consumption of orange juice aids in preventing neural-tube defects in fetuses.

Chamomile Tea
Made from brewing dried chamomile flowers in water, chamomile tea has proved to be one of the most famous healthy drinks in recent times. Although it does not have caffeine, chamomile tea is used for various medical purposes. Its flowers are sourced from either the German chamomile plant or its Roman counterpart.

Both of them are equally good, and the former has been studied the most. Consisting of anti-inflammatory compounds such as bisabolol, chamazulene, apigenin, and luteolin, chamomile tea is extensively used for treating hemorrhoid associated inflammations. And not just that, these compounds also prove to be antispasmodic/antidiarrheal in nature.

Pomegranate Juice
Rich in tannins and anthocyanins, pomegranates happens to have more antioxidants as compared to both cranberry juice and green tea. These antioxidants can suppress the growth of cancer cells and serve as an excellent addition to the plant-based diet recommended for cancer patients. Plus pomegranate’s juice benefits are undeniable.

From fighting and reducing harmful LDL cholesterol to improving blood flow to the heart and aiding in cancer cure, pomegranate juice is simply an all-rounder healthy energy drink. Pomegranate is known to have anti-thermogenic effect i.e. it inhibits plaque buildup in blood vessels.

Flaxseeds benefits: Fibre-rich flaxseeds offers an array of benefits. From aiding weight loss to helping in managing diabetes, there are many ways in which including flaxseeds in your diet will benefit you. Flaxseeds are rich in omega-3 fatty acids. They contain both soluble and insoluble fibre, which can help in managing blood sugar levels. They are also rich in protein. Fibre and protein content in flaxseeds make them suitable to be included in weight loss diet. In this article, we are going to explore the many benefits of flaxseeds and how they help in diabetes control.
Flaxseeds health benefits: How they benefit diabetics
As mentioned above, flaxseeds are a great source of insoluble fibre. 1 tsp of flaxseeds contain around 3 gms of fibre. Fibre takes long to break down and digest in the body. This in turn slows down the release of sugar in blood stream.

Insoluble fibre of flaxseeds are made up of lignans-which are a large group of polyphenols found in plants. Apart from beneficial for heart health, lignans can help in improving blood sugar levels as well.Studies have found that consuming 10 to 20 gms of flaxseed powder daily can help in reducing blood sugar levels significantly.

Flaxseeds can improve insulin sensitivity
Insulin is the hormone which regulates blood sugar. It is when your body experiences difficulties in responding to insulin that it requires greater amounts of it to lower your blood sugar levels. This process is known as insulin resistance, which is a risk factor for type 2 diabetes.

Insulin sensitivity basically refers to how sensitive your body is to insulin. Improving insulin sensitivity can help in treating type 2 diabetes. Lignans in flaxseeds acts as a powerful antioxidants and this can help in improving insulin sensitivity and slowing down the progression of diabetes.

Flaxseeds can reduce risk of heart disease
Flaxseeds have cholesterol lowering properties, thanks to soluble fibre in them. Secoisolariciresinol diglucoside (SDG) is the main lignan in flaxseeds, which acts both as an anitoxiant and phytoestrogen. Phytoestrogens can help in reducing blood pressure.

Moreover, flaxseeds are plant-based source of omega-3 fatty acids-a nutrient that is known to work wonders for improving heart health.

Flaxseeds: Things to consider

It is important to note that flaxseeds must be consumed while practicing portion control. You can sprinkle them on your salads, add them in nuts and seeds trail mix, have them on the side of your foods for that extra crunch and much more. Portion control is they key flaxseeds have the tendency to interfere with medications used to manage blood sugar and blood cholesterol levels.