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.