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Fiddleheads: Fiddlehead Fern Heads are packed full of great antioxidants that protect you from heart attacks, strokes, and cancer. They are aksi loaded in vitamin C which is great for a healthy immune system. These awesome veggies are full of Omega 3 and 6 oils too making them important for cardiovascular health and for lowering blood pressure. They also contain phenol compounds like that found in green tea that help to prevent cancer and promote health and well being. They contain more than 130% of your daily requirement of Vitamin A which is important for eye health, and it’s also another powerful antioxidant that’s important for healthy looking great skin. And Vitamin A also helps to protect against cancer, especially lung. Fiddleheads are also full of Beta Carotene an excellent antioxidant that helps to protect you from cancer and other debilitating diseases. Plus they contain important B Vitamins that are important for mood enhancement and for overall good health. They also contain trace minerals, iron, copper, phosphorus, selenium, manganese, magnesium, and especially potassium which is important for lowering blood pressure, cardiovascular health, and for controlling water balance.

Fennel: Fennel, or its essence, is widely used around the world in mouth fresheners, toothpastes, desserts, antacids and in various culinary applications. The health benefits of fennel include relief from anemia, indigestion, flatulence, constipation, colic, diarrhea, respiratory disorders, menstrual disorders, and its benefits regarding eye care. Many of its health benefits can be attributed to its essential oils. Using fennel in food helps protect the eyes from inflammation, as well as helping to reduce disorders related to premature aging and macular degeneration. This is due to the high abundance of antioxidants (vitamin-C and amino acids like Arginine which are very beneficial for rejuvenation of tissues and the prevention of aging), detoxifiers and stimulants. They are more specifically in fennel essential oil, as well as minerals like cobalt and magnesium. Finally, the juice of fennel leaves and the plant itself can be externally applied on the eyes to reduce irritation and eye fatigue. Fennel is also a natural diuretic, which means that it increases the amount and frequency of urination, thereby helping the removal of toxic substances from the body and helping in rheumatism and swelling. Fennel also increases production and secretion of milk in lactating mothers and since this milk contains some properties of fennel, it is an anti-flatulent for the baby as well. It strengthens hair, prevents hair loss, relaxes the body, sharpens memory and has a marvelous cooling effect in summer. This can be achieved if the pale, greenish-yellow water, in which it fennel is soaked, is ingested with a bit of sugar and black salt.

Fenugreek Seed: The health benefits of fenugreek include relief from anemia, loss of taste, fever, dandruff, stomach disorders, biliousness, respiratory disorders, mouth ulcers, sore throat, diabetes, inflammations, wounds and insomnia. It is beneficial post pregnancy in lactation and helps in improving digestion, as well as in various hair care applications. It is also shown to reduce cholesterol levels and protect heart health, while simultaneously boosting the immune system and protecting you against flu and various infections. Most of the health benefits of fenugreek are due to the presence of saponins and fiber that it contains. Fenugreek is also used for herbal healing. Its seeds contain a gumming substance called mucilage and when mixed with water, mucilage expands and becomes a gelatinous salve for irritated tissues.

Figs: The fig tree is a member of mulberry family. The health benefits of figs come from the presence of minerals, vitamins and fiber contained in the fruit. Figs contain a wealth of beneficial nutrients, including vitamin A, vitamin B1, vitamin B2, calcium, iron, phosphorus, manganese, sodium, potassium and chlorine. The health benefits of fig or anjeer include its use as a treatment for sexual dysfunction, constipation, indigestion, piles, diabetes, cough, bronchitis, and asthma. It is also used as a quick and healthy way to gain weight back after suffering through an illness.

Flax Seeds/ Oil: Flaxseeds (also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3. These components collectively fight many ailments and diseases, including cardiovascular diseases, inflammation, arthritis, allergies, asthma, and diabetes. Flaxseed also reduces the risk of various cancers and improves reproductive health in females. It is also a rich source of vitamins and fiber, which keeps the heart and the intestines healthy. It also helps maintain healthy eyes, skin, and hair. Remember to grind or blend the flax seeds in order to unlock maximum health benefits.

Fish: Fish is among the healthiest foods on the planet. It is loaded with important nutrients, such as protein and vitamin D. Fish is also the world's best source of omega-3 fatty acids, which are incredibly important for your body and brain. Due to the minerals they contain—such as phosphorus, sulphur and vanadium—fish encourages growth and enables tissues to recover. Fish meat also assists in the formation of healthy teeth and gums, benefits the complexion, makes the hair healthier and contributes to the fight against bacterial infection. It also plays an important role in the prevention of heart attacks as it beautifully regulates the level of cholesterol in the blood. It helps the body to break down and use starch and fats, making it stronger and more energetic. On the other hand, it also influences the functioning of mental activities. In the event that the vitamin D and other minerals contained in fish are not consumed in sufficient quantities, disorders such as rickets (bone weakness), gum disease, goitre and hyperthyroidism may all arise.

Fish Oil: There are two kinds of unsaturated fatty acid in fish oil which are particularly important for our health: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA and DHA are known as polyunsaturated fats and contain the important omega-3 fatty acids. Since the fatty acids omega-3 and omega-6 are not manufactured in the human body, they need to be taken in from the outside. There is a large body of evidence relating to the benefits to human health of fish oil, the actual benefit stemming from its omega-3 fatty acid content. Despite being present in vegetable oils, these omega-3 fatty acids are less effective in relation to human health. 

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Echinacea: The health benefits of echinacea include its ability to boost the immune system, prevent cancer, eliminate bacterial and viral infections, reduce inflammation, improve skin conditions like eczema and psoriasis, protect respiratory health, speed healing and recovery times, manages allergies, boost oral health, and prevent recurrent infections like ear infections. Some people have reported allergic reactions to echinacea, so be careful.

Eggplant: Eggplants have a unique range of health benefits, including an ability to help build strong bones and prevent osteoporosis, reduce symptoms of anemia, increase cognitive function, improve cardiovascular health, protect the digestive system, help lose weight, manage diabetes, reduce stress, protect infants from birth defects, and even prevent cancer. However, as it belongs to the nightshade family of vegetables, it can cause severe allergic reactions.

Elderberry: Some of the most important health benefits of elderberries include their ability to boost immune system function, protect against bacteria and infection, slow down the spread of cancer, moderate the digestive process, prevent the development of diabetes, reduce the pain and speed associated with autoimmune diseases, help with weight loss, lower blood pressure, and alleviate allergies. Elderberries pack a very nutritious punch, including minerals like iron, potassium, phosphorous, and copper, as well as vitamins, such as vitamin A, B, and C, proteins, and dietary fiber. Add some of the beneficial organic compounds that function as anti-inflammatory and antioxidant agents in the body. When it comes to clearing up a sore throat, a cough, cold,bronchitis, or any other issue that affects your respiratory system, elderberry juice might be your best choice. Like many cough syrups, elderberries contain bioflavonoids like anthocyanins that can soothe inflammation and irritation and also act as an expectorant and clear out phlegm that can trap foreign agents in your glands. Elderberry juice is even recommended for people with asthma. Elderberry makes it way into a lot of cosmetic applications, primarily because the bioflavonoids in elderberries plays a very important role for the skin. The antioxidant activity, combined with its significant levels of vitamin A, make elderberries perfect for preventing or lessening wrinkles, helping age spots to fade, and generally improving the glow and tone.

Elm: Also know as Slippery elm Bark, its health and medicinal benefits are extensive. Its bark's mucilage (gummy substance that oozes from bark when it comes in contact with water) is mainly composed of easy to digest complex carbohydrates which are non-toxic and make a soothing substance for anything it comes in contact with. The inner bark of slippery elm also contains various nutrients, such as beta-sitosterol, campestrol, tannin, calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene and vitamins B1, B2, B3 and vitamin C. Today, the herb is used for the many benefits of slippery elm. It comes n handy as a demulcent, emollient, expectorant, diuretic, and nutritive. It is also touted for its ability to heal female organs and treat cancer.

Endive/ Escarole: Despite their bitter taste, endives are quite nutritious, especially when eaten raw. They are packed with vitamin K, a natural anti-inflammatory nutrient with great cancer preventive properties. Regular consumption helps regulate blood sugar and cholesterol levels and offers protection against atherosclerosis. It also increases calcium absorption in bones, helps in the prevention of osteoporosis and supports healthy gut flora. The vitamin K also helps reduce arterial calcification to promote cardiovascular health.  Vitamin A helps boost the immune system and promote good eyesight.

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Dandelion Greens: Despite the health benefits of dandelions, they are traditionally more popular as ornamental flowering plants than as medicine, because the flowers of dandelions look brilliant and are frequently seen in gardens and parks. The health benefits of dandelion include relief from liver disorders, diabetes, urinary disorders, acne, jaundice, cancer and anemia. It also helps in maintaining bone health, skin care and is a benefit to weight loss programs. It is also rich in vitamin-A, C, iron and calcium and detoxifiers which explains its common inclusion in medicines. Some research even suggests that dandelion protects the liver from acetaminophen toxicity.

Dates: The benefits of dates include relief from constipation, intestinal disorders, heart problems, anemia,  sexual dysfunction, diarrhea, abdominal cancer, and many other conditions. Dates are good for gaining weight also. Dates are rich in several vitamins, minerals and fiber too. These delicious fruits contain oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper and magnesium which are all beneficial for health. Some health specialists have said that eating one day per day is necessary for a balanced and healthy diet. The massive health benefits of dates have made them one of the best ingredients for muscle development.

Dill: The health benefits of dill are derived from its organic compounds, vitamins, and minerals. These include powerful monoterpenes like limonene, carvone, and anethofuran, as well as flavonoids like vicenin and kaempferol. As for vitamins and minerals, dill has a significant amount of vitamin A and vitamin C, as well as trace amounts of folate, iron, and manganese. The health benefits of dill include its ability to boost digestive health, as well as provide relief from insomnia, hiccups, diarrhea, dysentery, menstrual disorders, respiratory disorders, and cancer. It is also good for oral care, and can be a powerful boost for your immune system and can protect you from bone degradation. It is also an anti-inflammatory substance, which means that it can protect you against arthritis. Furthermore, it can reduce excess gas, and is considered a carminative for its ability to prevent and relieve uncomfortable situations.

Dragon Fruit/ Pitaya: Dragon fruit is often considered a tropical “superfood” because of its wealth of benefits, and its somewhat “under the radar” quality that makes it less well known than many mainstream fruits and health foods. Dragon Fruit is also packed with other beneficial vitamins besides vitamin-C, including the B vitamin group. The B1, B2, and B3 vitamin content of dragon fruit benefit everything from blood pressure, skin health, and cholesterol levels to thyroid function and carbohydrate metabolism.The fruit has a number of health benefits, including its ability to lower cholesterol, boost the immune system, prevent cancer and heart disease, aid weight loss, improve digestion, boost energy, defend against bacteria and fungi, and help in the overall functioning of the body’s systems. The health benefits are mainly attributed to the antioxidants, vitamins, and minerals that the dragon fruit contains.

Durian: Durian is naturally rich in potassium, dietary fibre, iron, vitamin C, and vitamin B complex. The king of fruits is thus excellent for improving muscle strength and blood pressure, bowel movements, fighting cancer and skin health. It also supports the nervous and immune systems, and enhances red blood cell formation. Durian fruits contain high amount of folate or folic acid. In Indian herbalism, durian is considered a warming food and it may have a slight hyperthermic effect on the body, causing the body to feel warmer following consumption.

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Cabbage: Cabbage is a great detoxifier and source of vitamin C and manganese. It is also very high in cancer preventing antioxidants and phytonutrients. The health benefits of cabbage include frequent use as a treatment for constipation, stomach ulcers, headaches, obesity, skin disorders, eczema, jaundice, scurvy, rheumatism, arthritis, gout, eye disorders, heart diseases, aging, and Alzheimer’s disease. 

Cacao: Raw cacao is made by cold-pressing unroasted cocoa beans. The process keeps the living enzymes in the cocoa and removes the fat (cacao butter). Cocoa looks the same but it's not. Cocoa powder is raw cacao that's been roasted at high temperatures. Raw cacao beans are high in antioxidants and contain natural chemicals called flavonoids, a type of antioxidant compound that promotes general health and might lower your risk of several diseases and cancer. Cacao antioxidants block LDL oxidation, which helps prevent plaque formation, improves circulation and lowers your risk of heart disease.

Camu Camu:  This tree that grows on riverbanks is most commonly found in South America, in Peru and Brazil, and its fruit is a small, cherry-like drupe. Some of the most interesting benefits of camu camu include its ability to boost the immune system, protect against chronic diseases, reduce inflammation, detoxify the body, prevent viral infections, reduce mood swings, promote eye health, protect the sexual organ system, and prevent cognitive disorders. Camu camu is not known as an allergenic food, and can be taken in conjunction with other pharmaceuticals and supplements. If you suffer from gout or other uric acid-related conditions, camu camu may exacerbate the symptoms, so be sure to consult a medical professional before adding it to your diet.

Cashews: Believe it or not, they are lower in fat than most nuts and 65% of this fat is unsaturated. However, they are the lowest fiber nut. They are rich in copper, magnesium, zinc, iron, and biotin. Helps fight and prevent cancer and tumor growth due to presence of flavonols and elimination of free radicals. As they are high in magnesium, they help lower blood pressure, promote healthy bones and a sharp nervous system.

Cardamom: Cardamom is related to ginger and can be used in much the same way to counteract digestive problems; it also has antimicrobial properties. Use it to combat nausea, acidity, bloating, gas, heartburn, loss of appetite, constipation, and much more. This spice helps the body eliminate waste through the kidneys. It is useful for curing dental diseases and urinary tract infections such as cystitis, nephritis, and gonorrhea. Cardamom possesses aphrodisiac properties and is also used as a cure for impotency, erectile dysfunction, and premature ejaculation. The spice is also rich in various vitamins and micronutrients as well. These include niacin, pyridoxine, riboflavin, thiamine, vitamin A, vitamin C, sodium, potassium, calcium, copper, iron, manganese, magnesium, phosphorous, and zinc.

Carob: Carob is a beneficial type of shrub in the same family as peas that has a wide variety of health benefits, including its ability to boost the immune system, reduce the risk of cancer, improve digestion, slow down aging, prevent cardiovascular diseases, and help prevent and manage diabetes. The health benefits of carob are mainly attributed to its vitamins and mineral content, like calcium, zinc, potassium, phosphorous, vitamin K, riboflavin, and vitamin-E, as well as its natural antioxidants. The polyphenolic content of carob makes it an ideal antioxidant, and carob germ flour, another byproduct of this useful plant, has been directly associated with cytotoxic activity in the body. This means that it is toxic to some cells, but luckily, carob has shown a penchant for being toxic to cancer cells, particularly those related to cervical cancer. That, combined with the antioxidant activity of polyphenols which scavenge dangerous free radicals from throughout the body and prevent cancer and other disease, makes carob a very beneficial addition to your lines of defense against cancer. As already mentioned, carob fiber is a special thing, and it has been shown to be highly effective against high cholesterol. Studies have shown that people given carob fiber significantly reduce the presence of LDL cholesterol (bad cholesterol) in their system, and it reduced the amount of triglycerides in the body as well. Reducing dangerous forms of cholesterol can reduce the chances of various cardiovascular diseases, including high blood pressure, atherosclerosis, heart attacks, and strokes.

Carrot: Most of the benefits of carrots can be attributed to their beta carotene and high fiber content. This root vegetable is also a good source of antioxidant agents. Furthermore, carrots are rich in vitamin A, Vitamin C, Vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese. The health benefits of carrots include reduced cholesterol, prevention from heart attacks, warding off of certain cancers, improving vision, and reducing the signs of premature aging. Furthermore, carrots have the ability to increase the health of your skin, boost the immune system, improve digestion, increase cardiovascular health, detoxify the body, and boost oral health in a variety of ways.  They also provide a well-rounded influx of vitamins and minerals.

Catnip: The flowering perennial known commonly as catnip, catmint, or catswort actually has the scientific name of Nepeta cataria, and although most people don’t realize, this treat so commonly reserved for its sedative, calming effects on cats, also has extensive benefits for human beings. It is primarily potent due to a certain terpenoid, called nepetelactone, but various other chemical constituents and nutrients also affect various aspects of human health. Catnip can be applied topically via the leaves or the essential oil, while catnip tea brewed from the leaves is also popular. The extracts and essential oils are also quite popular. The historical range of catnip uses include teas, juices, tinctures, extracts, salves, and even as an herb to be smoked, in addition to its culinary applications. The various forms of catnip have been used for generations in alternative medicine, and modern research has also shown it to be a reliable treatment for some common maladies. Some of the most important health benefits of catnip include its ability to calm restless sleep, relieve anxiety and stress, soothe menstrual pain, help eliminate eating disorders, ease stomach discomfort, speed up the recovery from colds and fevers, detoxify the body, reduce inflammation throughout the body, and even speed wound healing.

Cauliflower: Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B2, protein, vitamin B1, niacin, and magnesium. The health benefits of cauliflower include relief from indigestion, ultraviolet radiation, diabetes, colitis, respiratory papillomatosis, macular degeneration, obesity, and hypertension. The antioxidant power of cauliflower helps in strengthening the immune system and also helps in reducing risk of stroke, cancer and neurodegenerative diseases. Cauliflower also aids in maintaining bone, brain, and cellular health, electrolyte balance, optimum cholesterol levels and prevents cardiovascular disorders.

Celeriac: Celeriac is a vegetable that is a member of the celery family. However, only its root is used for cooking purposes. Celeriac is high in dietary fiber and protein as well as many crucial vitamins and minerals. Celeriac has high contents of vitamins C and K, and various B vitamins such as, thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), and vitamin B6. It is rich with calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc. It helps reverse and prevent the signs of aging as the organic sodium in celeriac juice can help remove acid from the body, reduce stiff joints and make the muscular skeletal frame flexible. The high content of antioxidants in celeriac helps prevent cell oxidation. It is rich in anti-cancer properties that may help fight colon cancer. It also helps restore and maintain blood levels, aid in digestion, promote bone health, prevent and cure the flu and cold, boost immunity,  improve neurotransmissions to prevent and control insomnia and nervous disorders and promote weight loss, healthy joints and properly functioning kidneys.

Celery: Celery contains minerals such as calcium, sodium, copper, magnesium, iron, zinc, potassium. It contains fatty acids and vitamins including vitamin A, C, E, D, B6, B12 and vitamin K. It also contains thiamin, riboflavin, folic acid and fiber. There are a wealth of health benefits of celery that many people are not aware of, including the fact that celery is rich in vitamin C, it lowers cholesterol, prevents cancer, manages pain from arthritis, helps weight loss attempts, detoxifies the body, reduces high blood pressure, and promotes overall health in a vast number of ways.

Chamomile: Chamomile is an herb that people have used for centuries. People in the United States probably know it as tea to calm an upset stomach or to help with sleep. You can buy chamomile as dried flower heads, an infusion (tea), liquid extract, tinctures and in creams and ointments. People use German chamomile to treat irritation from chest colds, slow-healing wounds, abscesses, gum inflammation, and skin conditions such as psoriasis, eczema, chickenpox, and diaper rash. For these conditions, you use chamomile in an infusion or bath, or as a tincture, which is a concentrated extract mixed with alcohol. People use Roman chamomile as a tea to treat an upset stomach, sleeping problems, or menstrual pain.

Chaparral: Chaparral is native to the American Southwest and is used as a powerful anti-cancer, anti-bacterial and anti-viral medicine. Chaparral contains an ingredient called nor-dihihydroguairetic (NDGA), a potent anti-tumor agent. NDGA inhibits aerobic and anaerobic glycolysis (the energy-producing ability) of cancer cells. The flavonoids present in chaparral have strong antiviral and antifungal properties. Chaparral is used for digestion problems including cramps and gas; respiratory tract conditions including colds and infections; and ongoing chronic skin disorders. It is also used for cancer, arthritis, tuberculosis, urinary tract infections, sexually transmitted diseases, central nervous system conditions, chickenpox, parasite infections, obesity, and snakebite pain. Some people use chaparral for detoxification, or as a tonic or “blood purifier.”

Chlorella: Chlorella is a nutrient-dense superfood that contains 60% protein, 18 amino acids (including all the essential amino acids), and various vitamins and minerals. One of its unique properties is a phytonutrient called CGF. It is known to boost the immune system and help fight infection. It has been shown to increase the good bacteria in the gastrointestinal (GI) tract, which helps to treat ulcers, colitis, diverticulosis and Crohn's disease. It is also used to treat constipation, fibromyalgia, high blood pressure and high cholesterol. Chlorella has been used to treat cancer and also help protect the body from the effects of cancer radiation treatment. In Japan, it is traditionally used as a treatment for duodenal ulcers, gastritis, hypertension, diabetes, hypoglycemia, asthma, and constipation. More recently, it is has been touted as an effective therapy for elevated cholesterol levels, a prophylactic to ward of infections and as an adjunct treatment for cancer.Its abundance of chlorophyll is known to protect the body against ultraviolet radiation.

Chard: The health benefits of swiss chard are amazing, and include the ability to regulate blood sugar levels, prevent various types of cancer, improve digestion, boost the immune system, reduce fever and combat inflammation, lower blood pressure, prevent heart disease, increase bone strength and development, detoxify the body, and strengthen the functioning of the brain. The many health benefits attributed to chard are due to its impressive list of vitamins, nutrients, and organic compounds, which include vitamins K, C, and A, as well as vitamin E, riboflavin, and vitamin B6. In terms of minerals, Swiss chard has a wealth of magnesium, manganese, potassium, iron, sodium, and copper. Furthermore, in addition to dietary fiber, Swiss chard has a significant amount of polyphenolic antioxidants, phytonutrients, and enzymes that are unique and highly beneficial to your health.

Cherimoya: With zero saturated fat, cherimoyas are cholesterol-free, high in fiber, iron, and niacin, and contain powerful cytotoxins that are said to combat cancer, malaria, and human parasites. They're high in vitamin C, a natural antioxidant that helps the body resist infection, as well as a good source of B vitamins, notably vitamin B6 (pyridoxine), which provides 20 percent of the daily recommended value. Cherimoya provides high potassium levels, which helps control heart rate and blood pressure. Furthermore, it contains more minerals weight per weight than a lot of more common fruits, such as apples, because of its copper, magnesium, iron and manganese content. There's been discussion about the fruit's ability to manufacture GABA (gamma-aminobutyric acid ), a neurochemical in the brain sometimes known as "the euphoric amino acid" because of its calming and headache pain-easing effects. Many people have been known to enjoy the fruit for that reason as well as for the flavor. In rural Mexico, a couple of cherimoya seeds are sometimes roasted, peeled, and pulverized into a powder, and mixed with water or milk to induce vomiting. Mixed with grease, the powder is said to kill lice, as well as cure parasitic skin infections.

Cherry: Like all other berries, cherries are store houses of antioxidants such as vitamin-C and flavonoids. They effectively neutralize free radicals and protect us from all ailments associated with aging or the action of oxidants, such as weakening of the heart and nervous system, loss of vision, macular degeneration, hair loss, wrinkling of skin,  loss of libido, as well as cancer of the colon and prostate. This effect of cherries can also help with sleeplessness, nervous disorders and many other mental discomforts. The antioxidants, such as Carotenoids and Flavonoids (Anthocyanins), repair the damage done by free radicals and neutralize them so they are unable to wreak any more havoc on the body’s systems. Anti-inflammatory property of cherries has been found effective in reducing heart-disease risk factors through scavenging action against free radicals. Cherries also contain melatonin which can cross the blood-brain barrier easily and has soothing effects on the brain neurons, calming down nervous system irritability to help relieve neurosis, insomnia and headache problems. Further, they are also small source of zinc; and moderate sources of iron, potassium, and manganese; and good source of copper. Potassium is a heart-healthy mineral; an important component of cell and body fluids that regulate heart rate and blood pressure.

Chestnut: Unlike most other nuts, chestnuts are very low in fat and are often compared to a form of grain. Furthermore, they have a good amount of dietary fiber. Chestnuts are packed with high levels of Manganese, Potassium, Copper, Phosphorus, Magnesium, and Iron. Zinc and Calcium are also present in small amounts. They are high in vitamins, such as vitamin C, B6, thiamin, folate, niacin, and pantothenic acid are found in chestnuts. Trace amounts of Vitamin A are also found. Like all other nuts, chestnuts are low in cholesterol and can help to prevent heart diseases and conditions and provide energy. They are basically just as important to include in your diet as other grains. They are also effective at preventing the common cold and enhancing fertility in men, which can be attributed to the presence of the vitamin C found in chestnuts.

Chia Seeds: Chia seeds are known for their abundance of Omega-3 fatty acids, making them a great alternative from fish oil for vegans. These tiny seeds actually have more of the beneficial fats than salmon. The omega fatty acids can improve your heart health and cholesterol levels, and can be helpful in losing weight. The gel that is formed around the seed with the help of water has no calories and makes you feel more full. These seeds contain an abundance of antioxidants, as well as complete protein, a rarity in plant sources. They balance your blood sugar and give you steady energy that lasts for hours (a good reason why runners have adopted chia). Chia seeds are also a great source of fiber; they have both soluble and insoluble fibers. You can add these seeds to pretty much anything. Try using them in oatmeal or smoothies.

Chickpeas: The fiber from garbanzo beans, like most of the other legumes helps lower cholesterol by binding with bile and eliminating it from the body. Besides lowering cholesterol, fiber from garbanzo beans also help to control blood sugar levels in people with irregular glucose metabolism like in diabetes, hypoglycemia or insulin resistance. Garbanzo beans may help to maintain the blood sugar levels by slowly burning the energy and providing steady amounts of glucose to the blood. The insoluble fiber in garbanzo beans helps to relieve constipation by increasing the stool bulk and may also prevent gastrointestinal disorders like diverticulitis and irritable bowel syndrome. Garbanzo beans lower the risk of getting a heart attack and death from other coronary heart diseases. Researchers found that including legumes as a part of a healthy diet is associated with 82 % reduction in the risk of heart diseases and especially garbanzo beans in diet significantly lowers both LDL and total cholesterol in the body. Folate along with magnesium helps to keep the levels of homocysteine in check, as an increase value is associated with a risk factor for heart disease. Magnesium is also a natural calcium channel blocker and helps improve blood flow throughout the body.

Chickweed: Chickweed has a delicious, fresh taste and is high in minerals and vitamins. Consumed in salads or made fresh into a tea, glycerite, tincture, succus (expressed juice), its demulcent properties soothe the digestive system, kidneys, bladder, urinary tract, sore throat, lungs and bowels. It is useful for people with stomach and duodenal ulcers to use regularly. Because chickweed is cooling and moistening, ingesting it reduces hot and dry conditions, such as fevers and dry, red, itchy, scaly skin conditions (including eczema or psoriasis). Its moistening properties help relieve constipation, and its cooling and anti-inflammatory properties ease arthritis and nonspecific joint and muscle pain. Chickweed helps the body absorb nutrients better. It is a safe and nourishing herb for a person of any age to take over several months when weak, chronically tired from overwork and stress, traumatized, anemic or recovering from a long-term illness or surgery. Chickweed benefits women working to reduce and eliminate breast cysts, ovarian cysts, uterine fibroids or lymphadema. Eat a few fresh handfuls chopped into salad as often as possible or take a glycerite, succus or tincture made from the fresh herb two to three times per day over several months. Continue using the herb as a preventive three to four times a week after the growth disappears or is removed surgically. A fresh chickweed poultice reduces swellings and inflammations from bruises, mosquito bites and bee stings; hot spots on animals; and helps heal skin ulcers and other inflamed or itchy skin conditions. A fresh poultice also draws out infections from abscesses, boils, cuts and pus-filled wounds very effectively. A tea made from fresh chickweed leaves and used as a wash relieves eye inflammations and helps heal eye infections (in conjunction with such herbs as Echinacea, goldenseal and eyebright), pinkeye, tired and sore eyes and eyelids that may be crusted over.

Chicory: Chicory is a woody, herbaceous plant that has a wealth of health benefits, including the ability to ease digestive problems, prevent heartburn, reduce arthritis pains, detoxify the liver and gallbladder, prevent bacterial infections, boost the immune system, and reduce the chance of heart disease. It is also a natural sedative, and can protect against kidney stones, and benefit attempts to lose weight. All in all, this small plant is a powerful addition to any diet. In terms of nutritive value, chicory is a great source of vitamins and minerals, including zinc, magnesium, manganese, calcium, iron folic acid, and potassium, as well as vitamins A, B6, C, E, and K.

Chili Pepper: Capsaicin is the main bioactive plant compound in chili peppers, responsible for their unique pungent (hot) taste and many of their health benefits including weight loss and pain relief. Chili peppers are high in vitamins A, B6, C and K, copper and potassium. 

Chive: Some of the most important health benefits of chives include their ability to boost heart health, improve the strength of bones, protect against a wide range of cancers (prostate, esophageal, stomach) ease the digestive process, boost vision, protect against birth defects, and boost the immune system. Chives also contain quercetin, which may reduce the risk of plaque buildup in arteries. Studies show that people who follow a diet high in flavonoids such as quercetin have lower cholesterol and lower blood pressure levels. Chives contain a host of other nutrients important for a healthy diet, including potassium, iron and calcium, vitamins A,K and C, folate, niacin, riboflavin and thiamin. As a rich source of vitamin C, chives may alleviate a stuffy nose and colds. Traditional folk remedies also use chives to ease an upset stomach and flatulence and stimulate digestion and treat anemia. You should not use excess chicory if you are pregnant, because there is a possibility that it can stimulate menstruation and possibly a miscarriage. Also, women should not eat excess chicory while breastfeeding, since insufficient research has been done on the transfer between mother and child through breast milk.

Chrysanthemum: These beautiful flowers contain incredible medicinal properties. Some of the compounds in Chrysanthemum are flavonoids like luteolin, apigenin and acacetin, choline, and vitamin B1. It is also a good source of Vitamins C and A, Niacin, Folic acid and Pantothenic acid and is also rich in calcium, magnesium, potassium, iron and phosphorus. Chrysanthemum tea can help detoxify blood, regulate blood pressure and calm the nerves. It has antibacterial properties that can be effective against staph, strep, dermatomycosis, shigelladysenteriae and TB. A rinse made from the flower can be helpful to treat skin infections. It is also said to improve vision and hearing and is given in cases of dizziness, blurred vision and spots in front of the eyes. It may also be helpful in cases of night blindness and to treat conjunctivitis. New research has shown that the flavonoid acacetin that is present in chrysanthemum has the ability to inhibit malignant cell growth in the prostate region. This may make it a useful weapon in the battle against prostate and other forms of cancer. It is believed to be good for the heart and has been known to lower blood pressure levels. It may also be able to increase blood flow to the heart. Traditional Chinese medicine has used these properties of the flower to treat cases of hypertension and angina.

Cilantro/Coriander: The health benefits of coriander include its use in the treatment of skin inflammation , high cholesterol levels, diarrhea, mouth ulcers, anemia, indigestion, menstrual disorders, smallpox, conjunctivitis, skin disorders, and blood sugar disorders, while also benefiting eye care. Its uses in global food preparation is only the tip of the iceberg. Unbeknownst to many people, coriander is packed with potential health benefits that most people completely miss when they toss this garnish into the garbage after eating their meal. It has eleven components of essential oils, six types of acids (including ascorbic acid, better known as vitamin-C), minerals and vitamins, each having a number of beneficial properties. A more complete list is given below. The disinfectant, detoxifying, antiseptic, antifungal and antioxidant properties of coriander are ideal for clearing up skin disorders such as eczema, dryness and fungal infections. Some of the components of essential oils found in coriander such as Borneol and Linalool, aid in digestion, proper functioning of the liver and bonding of bowels, while also helping to reduce diarrhea. It is also helpful in curing diarrhea caused by microbial and fungal action, since components like Cineole, Borneol, Limonene, Alpha-pinene and beta-phellandrene have antibacterial effects. Coriander is also increasingly popular as a means of preventing nausea, vomiting, and other stomach disorders. Its wealth of bioactive compounds means that new health benefits are always being discovered in this power-packed plant. Coriander also helps cure ulcers, inflammation, spasms, while acting as an expectorant and protecting the liver. It is anticarcinogenic, anticonvulsant, antihistaminic and hypnotic. Coriander is believed to be a natural aphrodisiac and traditionally, it was widely used in certain combinations with other herbs to enhance a person’s libido.

Cinnamon: The health benefits of cinnamon can be attributed to its antibacterial, antifungal, antimicrobial, astringent and anticlotting properties. Cinnamon is rich in essential minerals such as manganese, iron and calcium, while also having a high content of fiber. It can be used to help detoxify the blood and treat infection, muscle spasms, vomiting, diarrhea, infections, the common cold, loss of appetite, bad breath, indigestion, and erectile dysfunction. 

Clove: Cloves offer many anti-inflammatory health benefits, some of which include providing aid in digestion, having antimicrobial properties, fighting against cancer, protecting the liver, boosting the immune system, controlling diabetes, preserving bone quality, and containing anti-mutagenic properties, as well as fighting against oral diseases and headaches, while displaying aphrodisiac properties as well. 

Coconut/ Coconut Oil: Coconuts and their oil have a multitude of health benefits, which include but are not limited to skin care, hair care, improving digestion and immunity against a host of infections and diseases. Few people (even fewer doctors) understand how important the coconut is to stabilizing blood sugar; lowering cholesterol; healing; hydration; and even replacing blood plasma in an emergency. Because of its strong antioxidant properties and health benefits, the coconuts can be used to lower cholesterol, improve digestion, ward off wrinkles, stabilize glucose levels, fight off viruses, build cells, regulate hormones, increase thyroid production, lose weight, increase metabolism, fight infections, stave off memory loss and kill bacteria. Coconut oil, for instance, is considered the best and safest oil to use for cooking as it is even superior to extra virgin olive oil when it comes to giving the body what it needs for optimum health. Unlike other fats and oils that we typically use for cooking and baking, coconut oil does not form polymerized oils or dangerous trans fatty acids in our bodies, which can raise our cholesterol levels; clog our arteries and even make our skin sag and wrinkle!

Cleavers: Cleavers has a long history of use as an alternative medicine and is still used widely by modern herbalists. It is used both internally and externally in the treatment of a wide range of ailmentsIt is edible raw though said to be unpalatable, mainly used as a pot-herb or as an addition to soups. Using the plant as a vegetable has a slimming effect on the body. Cleavers seed is one of the best coffee substitutes, it merely needs to be dried and lightly roasted and has much the same flavor as coffee. A valuable diuretic, it is often taken to treat skin problems such as seborrhoea, eczema and psoriasis, and as a general detoxifying agent in serious illnesses such as cancer. It has a mild laxative effect and stimulates the lymphatic system and has shown benefit in skin related problems. The fresh plant or juice of Cleavers herb is used as a medicinal poultice for wounds, ulcers and many other skin problems. An infusion has shown of benefit in the treatment of glandular fever, tonsilitis, hepatitis and cystitis. The infusion is also used to treat liver, bladder and urinary problems. The dried or fresh herb is altenrative, anti-inflammatory, antiphlogistic, aperient, astringent, depurative, diaphoretic, diuretic, febrifuge, tonic and vulnerary. The plant contains the valuable constituent asperuloside, a substance that is converted into prostaglandins by the body. Prostaglandins are hormone-like compounds that stimulate the uterus and affect blood vessels.

Clove: Clove has been used for thousands of years in India and China, not only as a spice and condiment, but also as a medicine for many ailments. Ayurvedic medicine used cloves for tooth decay, halitosis, and bad breath. In Chinese medicine, clove was considered to possess aphrodisiac properties. Cloves offer many health benefits, some of which include providing aid in digestion, having antimicrobial properties, fighting against cancer, protecting the liver, boosting the immune system, controlling diabetes, preserving bone quality, and containing anti-mutagenic properties, as well as fighting against oral diseases and headaches, while displaying aphrodisiac properties as well. Minerals in cloves include calcium, iron, magnesium, phosphorous, potassium, sodium, and zinc. The vitamins found in cloves include vitamin C, thiamin, riboflavin, niacin, folate, vitamin B6, vitamin B12, vitamin A, vitamin E, vitamin D, and vitamin K. Certain bioactive compounds have been isolated from clove extracts. Some of them include: flavonoids, hexane, methylene chloride, ethanol, thymol, eugenol, and benzene. These biochemicals have been reported to possess various properties, including antioxidant, hepato-protective, anti-microbia, and anti-inflammatory properties. 

Coffee: The potential health benefits associated with drinking coffee include: protecting against type 2 diabetes, Parkinson's disease, liver disease, liver cancer, and promoting a healthy heart. Coffee can also promote mental acuity and make you more productive without harmfully raising blood pressure.

Collard Greens: Highly effective at detoxifying and preventing cancer. Collard greens, like other cruciferous vegetables, provide special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body's detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly. Among all types of cancer, prevention of the following cancer types is most closely associated with intake of collard greens: bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer, and ovarian cancer due to their anti-inflammatory properties and high levels of antioxidants.

Corn: Corn provides many health benefits due to the presence of quality nutrients within. Besides being a delicious addition to any meal, it is also rich in phytochemicals, and it provides protection against a number of chronic diseases.Health benefits include controlling diabetes, prevention of heart ailments, lowering hypertension and prevention of neural-tube defects at birth. The kernels of corn are what hold the majority of corn’s nutrients, and are the most commonly consumed parts of the vegetable. 

Cranberry: The health benefits of cranberries include relief from urinary tract infection, respiratory disorders, kidney stones, cancer, and heart disease. It is also beneficial in preventing stomach disorders and diabetes, as well as gum diseases caused by dental plaque. They can also slow and prevent the development of tumors. Phytonutrients, which are naturally derived plant compounds, are present in cranberries and have been found to prevent a wide range of health problems. 

Cucumbers: Cucumbers are extremely beneficial for overall health, especially during the summer since it is mostly made of water and important nutrients that are essential for the human body. The flesh of cucumbers is rich in vitamins A, C, and folic acid while the hard skin of cucumbers is rich in fiber and a range of minerals include magnesium, molybdenum, and potassium. Additionally, cucumber contains silica, a trace mineral that contributes greatly to strengthening our connective tissues. Cucumbers are known to heal many skin problems, under eye swelling and sunburn. Cucumbers also contain ascorbic and caffeic acids which prevent water loss, therefore cucumber is frequently applied topically to burns and dermatitis.

Cumin: Cumin can be beneficial for some of the most dangerous diseases, and is generally considered a boost for overall health. The health benefits of cumin include its ability to aid in digestion, improve immunity and treat piles, insomnia, respiratory disorders, asthma, bronchitis, common cold, lactation, anemia, skin disorders, boils and cancer. 

Currants: Currants are a potent nutraceuticals with major medicinal benefits. Traditional healers used them for conditions such as arthritis, liver disease, kidney stones, gout, inflammation of the mouth, stomach and bowel disorders, lung ailments, fatigue, and as a diuretic. One of the beneficial effects of eating fruit and vegetables like blackcurrants is their antioxidant activity against conditions such as cardiovascular disease, cancer and the degenerative diseases of aging. The main antioxidant compounds present in blackcurrants are phenolics (including flavonoids and anthocyanins) and vitamin C. The purple/black color of blackcurrants indicates the presence of the anthocyanins, which have exceptionally strong antioxidant activity as well as other health-promoting qualities. Anthocyanin has been shown to reduce the effects of asthmatic lung inflammation, as well as lessening muscle damage and assisting immune responses during exercise. Research shows that blackcurrants rank significantly higher in levels of antioxidant activity than other fruits. And since most blackcurrants are consumed as juice, it’s important to know that blackcurrant antioxidants appear to be very stable and remain active after processing into juice, jam and wine.

Curry Powder: Curry Powder is a popular spice mix that has a number of valuable health benefits, including the prevention of cancer, protection against heart disease, reduce Alzheimer’s disease symptoms, ease pain and inflammation, boost bone health, protect the immune system from bacterial infections,  and increase the liver’s ability to remove toxins from the body. Curry powder is made up of numerous ingredients, and depending on the region of the world, they can change slightly, which can also alter the specific health benefits that may be derived from the powder. The most common and advantageous ingredients of curry powder are turmeric, coriander, cardamom, cumin, sweet basil, and red pepper. Some other ingredients that are occasionally added, depending on the specific recipe, are fennel seeds, ginger, garlic, cinnamon, or mustard seeds, all of which have individual health benefits. We will focus on the benefits from the most traditional form of curry powder.

A

Acai: These Brazilian super-berries help to increase heart health, aids in weight loss, as well as aiding in health issues relating to your skin, digestion, allergies, immune system, and energy levels. Furthermore, research has shown it to be one of the best sources of antioxidants, an aphrodisiac, a brain booster, and a great weapon against premature aging, cancer, and unexplained fatigue or exhaustion. Acai berry is a rich in vitamins and minerals. It contains vitamin A, E and vitamin C, as well as calcium, iron, potassium and sodium.

Alfalfa: Alfalfa is rich in nutrients, minerals and vitamins that play big roles in the health, development, and strength of our bones. It has vitamin A, vitamin B1, vitamin B6, vitamin C, vitamin E, vitamin K, and protein. Calcium is also contained by it, not to mention potassium, carotene, iron, and zinc. It is most commonly consumed as seeds, leaves tea, or tablets. The health benefits of alfalfa are substantial and cover a variety of problems and ailments. In Traditional Chinese Medicine doctors employed this herb and its leaves in treating a multitude of problems of the digestive tract and the kidneys. One of the significant health advantages of alfalfa is the critical part it plays as a powerful control of cholesterol. The chemicals and fibers in alfalfa appear to stick to cholesterol, preventing it from staying in the blood or on the arterial walls. It is also great as a diuretic and part of an effective natural treatment for asthma. The rich chlorophyll content found in alfalfa, was used by some doctors in the 1940s for  treating infections resulting from medical incisions, bed sores and inner ear problems.

Almonds: Lower LDL cholesterol and reduce risk of heart disease.  Good as protection against diabetes by helping to lower blood sugar levels after eating. They are also a good source of Vitamin E, magnesium and potassium. Almonds also good for weight control and loss. They are also gluten free and there flour is a great alternative for baking.

Aloe: Aloe vera is a plant that has been used historically in various traditional cultures for its health benefits, as well as its medicinal and skin care properties. According to a 2008 article in the "Indian Journal of Dermatology," aloe vera gel contains vitamins A, C and E. These are antioxidants, meaning they protect you from free radicals that are responsible for aging and can cause cancer over time. The gel also contains vitamin B-12 and folate. It hosts an array of essential minerals, including calcium, potassium, magnesium, chromium, sodium, copper, zinc and selenium. Its mineral content makes aloe vera beneficial for healthy cellular enzyme and metabolic activity. It also contains 20 amino acids, including 7 out of the 8 essential ones. The health benefits of aloe vera are more than what we can imagine; there are, detoxifying, Supports the immune system, Lowers, cholesterol and blood sugar, Excellent for digestion, An easy way to boost your vitamin and mineral intake, hair growth, good for burns, acne and hydrating skin, Aloe gel gets rids of warts.

Amaranth: Some of the most unique health benefits of amaranth include its ability to stimulate growth and repair, reduce inflammation, prevent certain chronic diseases, boost bone strength, lower blood pressure, improve the immune system, reduce the appearance of varicose veins, maintain healthy hair, and ease weight loss efforts. Both the leaves and the seeds of amaranth are valuable in terms of human health. Whether you choose to consume it as a leaf vegetable, a cereal grain, or grain flour depends on what health benefits you are seeking out. The root itself is also consumed as a root vegetable and has a rich mixture of minerals and nutrients. Considering the versatility and high concentration of antioxidants and phytosterols, amaranth is one of the most of valuable health foods that you may have never heard of. Amaranth seed and leaves have been used effectively as an astringent for stopping diarrhea, bloody stool and urine and excessive menstruation. Amaranth isn’t really a grain and it does not have the sometimes troublesome proteins you find in wheat, rye, and barley. Amaranth flour can be used to thicken soups, sauces, and more. It can also be used with other gluten free flours and gums in baking.

Angelica: Angelica is a plant. The root, seed, and fruit are used to make medicine. Some of the most important health benefits of Angelica are helping the liver protect against infections, helps provide relief from depressions, anxiety and anger, stimulates blood circulation, secretion of hormones and enzymes. Angelica is used for heartburn, intestinal gas (flatulence), loss of appetite (anorexia), arthritis, circulation problems, "runny nose" (respiratory catarrh), nervousness, plague, and trouble sleeping (insomnia).Some women use angelica to start their menstrual periods. Sometimes this is done to cause an abortion. Angelica is also used to increase urine production, improve sex drive, stimulate the production and secretion of phlegm, and kill germs. Some people apply angelica directly to the skin for nerve pain (neuralgia), joint pain (rheumatism), and skin disorders. In combination with other herbs, angelica is also used for treating premature ejaculation. Angelica root might work in premature ejaculation by increasing the threshold of vibrations and senses received by the penis. It's been taken for centuries as a general tonic as a treatment for anemia, bronchitis, and chest complaints. Tea made from the leaves can be used as an eyewash or skin refresher, while as a bath additive angelica's said to be good for the nerves. Compresses made from the leaves are also reputed to be helpful in cases of chronic gout or rheumatism. Perhaps one of its more unusual applications, however, is as a tea that's used to treat alcoholism: Angelica apparently causes a strong dislike for liquor. 

Anise: Exotic anise spice carry some of the important plants derived chemical compounds that are known to have been anti-oxidant, disease preventing, and health promoting properties. The medicinal value of anise is found in the essential oil of its seeds. The main essential volatile oil that gives the characteristic sweet, aromatic flavor to anise seed is anethole. Other important compounds found in these seeds include estragole, p-anisaldehyde, anise alcohol, acetophenone, pinene and limonene. Anise seed oil obtained from extraction of the seeds has been found application in many traditional medicines as stomachic, antiseptic, antispasmodic, carminative, digestive, expectorant, stimulant and tonic agent. The seeds are an excellent source of many essential B-complex vitamins such as pyridoxine, niacin, riboflavin, and thiamin. Pyridoxine (vitamin B-6) helps increase GABA neuro-chemical levels in the brain. The seeds are also an important source of antioxidants and minerals like calcium, iron, copper, potassium, manganese, zinc and magnesium. 

Apples: High in vitamin C, vitamin K, vitamin B6, and riboflavin, as well as minerals like potassium, copper, manganese, and magnesium. Apples are also very good sources of dietary fiber, and a single serving provides 12% of the daily fiber requirement. It is packed with phytonutrients and flavonoids like quercetin, epicatechin, phloridzin, and various other polyphenolic compounds. Great for digestion, cancer prevention, managing diabetes, dental care, Alzheimer’s and Parkinson’s Disease, Heart Disease, Rheumatism, eye disorders, weight loss, skin care.

Apple cider vinegar: Good for killing some type of bacteria in your gut and pathogens. Helps with weight loss, diabetes and blood sugar control, sore throat, lowering cholesterol, treating acne and chronic bad breath.

Apricot: Apricots can be eaten fresh of the tree or dried. They are also commonly used in the preparation of various juices, jams, squash and jellies. Apricot oil can also be obtained from its kernel and has a number of health benefits including its ability to treat indigestion, constipation, earaches, fevers, skin diseases, cancer and anemia. Apricot oil is useful for treating strained muscles and wounds. It is also believed that apricot is good for skin care, especially for women, which is why you find it added in various cosmetics. They also have the ability to improve heart health, reduce cholesterol levels, prevent the deterioration of vision, help you to lose weight, treat respiratory conditions, boost bone strength, and maintain electrolyte balance in the body. The impressive health benefits of apricots are due to the content of vitamins, including vitamins A, C, K, E, and niacin in significant amounts, as well as a number of other minerals, which include potassium, copper manganese, magnesium, and phosphorous. Like most fruits, apricots are also a very good source of dietary fiber. 

Artichoke: High in antioxidants; artichokes are also packed with antioxidants; they're number 7 on the USDA's top 20 antioxidant-rich foods list. Also high in vitamins C and K, folate and dietary fiber. Aids in digestive support, regulating cholesterol and blood pressure, bone health, metabolic function and cancer production by fighting off free radicals.

Arugula: Arugula is a leafy green plant that is packed with vitamins, minerals, and antioxidants. It is a good dietary choice for a healthier body and keeping your mind clear and focused. Some of the health benefits of arugula include a lowered risk of cancer, healthy bones, and improved eyesight. It has antioxidant properties and is good for healthy skin. It also helps in strengthening the brain, improving metabolic functions, mineral absorption, boosting the immune system and weight maintenance. Arugula contains high levels of folic acid and antioxidants like vitamin C, K, and A, which makes arugula integral in the fight against free radicals. It is packed with carotenoids, as well as many other minerals like potassium, manganese, iron, and calcium, all of which are beneficial and necessary elements in a person’s diet. The presence of phytochemicals help fight against and prevent cancer. Arugula is also superior to some other leafy greens because unlike those other varieties, arugula is low in oxalates, which are chemicals that actually inhibit the absorption of minerals into the body. 

Asparagus:  This spring staple is anti-inflammatory, high in antioxidants that can neutralize free-radicals and even slow the signs of aging, a good source of fiber, vitamins A, C, E, K, and  chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. Effective as a natural diuretic that helps rid the body of excess salts. Another anti-aging property of this delicious spring veggie is that it may help our brains fight cognitive decline. Like leafy greens, asparagus delivers folate, which works with vitamin B12 (also found in fish, poultry, meat and dairy) to help prevent cognitive impairment.

Avocado: The health benefits of avocado include weight management, protection from cardiovascular diseases, diabetes, treating osteoarthritis and enhancing the absorption of nutrients for the body. It also reduces the risk of cancer, liver damage and vitamin K deficiency-related bleeding. Avocado helps in keeping eyes healthy and  protecting the skin from signs of aging and the harmful effects of UV rays. It also helps in maintaining blood sugar levels and has antioxidant properties. It even helps to increase circulation, boost cognitive abilities, and build stronger bones. Avocado seeds are used for the treatment of diabetes, inflammatory conditions, and hypertension, as well as for improving hypercholesterolemia. Research shows that consumption of avocado leads to improved diet quality and nutrient intake, including a lowered risk of metabolic syndrome.

B

Banana: Aid in weight loss, reducing obesity, curing intestinal disorders, relieving constipation, and curing conditions like dysentery, anemia, tuberculosis, arthritis, gout, kidney disorders, urinary disorders, menstrual problems, and burns. They are also good for reducing blood pressure, protecting heart health, modifying the metabolism, improving the immune system, reducing the severity of ulcers, ensuring health benefits, building strong bones, and detoxifying the body.

Barley: Helps prevent and reverse the effects of asthma, arthritis, impotence, skin problems, anemia, obesity, constipation, diabetes, hypertension, kidney problems and heart disease. Consuming whole-grain barley regulates blood sugar and provides an excellent source of soluble and insoluble fibers. Barley contains certain types of phytonutrients known as plant lignans. One of these new lignans is called enterolactone, which helps prevent breast and other hormonal cancers as well as coronary and heart disease.

Basil: Basil and its essential oil have a number of medicinal properties and health benefits. Basil was widely used in ancient times in place like India for various medicinal purposes (Ayurvedic medicine). The herb was used to treat diarrhea, cough, mucous discharges, constipation, indigestion, and certain skin diseases. Other health benefits include its ability to treat nausea, motion sickness, indigestion, constipation, respiratory problems, improve blood circulation, relieve itchiness and diabetes. Basil oil is also a good source of Vitamin A, magnesium, potassium, iron, and calcium. 

Bay Leaves: There is not an extensive range of culinary applications for bay leaves, although extracts of bay leaves have numerous medical applications for topical application. It is also a popular element of aromatherapy and herbal treatments for various skin and respiratory conditions. Some of the most impressive health benefits of bay leaves include their ability to detoxify the body, slow the aging process, speed wound healing, protect the body from bacterial infections, manage diabetes, improve heart health, reduce inflammation, alleviate respiratory issues, optimize digestion, and prevent certain types of cancer.

Beans: Protein rich superfoods that are high in iron, fiber, B vitamins and antioxidants. Help regulate blood sugar and digestion, lower cholesterol and reduce risk of cardiovascular disease and cancer. 

Beets: Beets have such a wide range of health benefits because of their nutritional content, including vitamins, minerals, and organic compounds like carotenoids, lutein/zeaxanthin, glycine, betaine, dietary fiber, vitamin C, magnesium, iron, copper and phosphorus, while also being a source of beneficial flavonoids called anthocyanins. They are very low in calories, with no cholesterol, however they do have the highest sugar content of all vegetables. The health benefits of beets include the treatment of anemia, indigestion, constipation, piles, kidney disorders, dandruff, gall bladder disorders, cancer, and heart disease. It also helps to prevent macular degeneration, improve blood circulation, aid in skin care, prevent cataracts and mediate respiratory problems. 

Beet Greens: Besides supplying good amounts of protein, phosphorus, and zinc, beet greens are also a great source of fiber. Packed with antioxidants, they’re high in vitamin B6, magnesium, potassium, copper, and manganese, and low in fat and cholesterol. Studies have also shown that the vitamin K in beet greens contains blood clotting properties, helps ward off osteoporosis, works with calcium to boost bone strength, and may also play a role in fighting Alzheimer’s disease. Beet greens have a higher iron content than spinach, and a higher nutritional value than the beetroot itself. The vitamin A content in beet greens helps strengthen the immune system and stimulates production of antibodies and white blood cells. The beta-carotene in vitamin A is a known antioxidant that can fight the effects of free radicals in the body along with cancer and heart disease.

Bell Pepper/ Capsicum: The health benefits of capsicum include relief from cancer, peptic ulcer, menopausal problems, low risk of cardiovascular disease and diabetes. It has anti-inflammatory, analgesic properties and may also provide relief in pain related to arthritis. It also provides relief from fibromyalgia, skin aging and psoriasis. Using whole chili peppers provides the most nutritional value. These peppers contain high amounts of vitamin C and vitamin A. These vitamins are best obtained from the fresh fruit. Capsicum chili’s harvested when red rather than orange and yellow have higher concentrations of these beneficial nutrients. Other beneficial bioactive components of the capsicum chili are the content of flavanoids. Other important bioactive compounds contained in the capsicum chili are alkaloids and tannins. Though in lesser concentrations than vitamin C and vitamin A, these are showing potential in providing health benefits when consumed. Alkaloids work as an anti inflammatory, analgesic, and may also be antioxidant.

Black Currant: Its leaves have a great diuretic capacity; they have anti-rheumatic effects, favoring the elimination of uric acids. The fruits, leaves and buds of the black currant have multiple effects in treating and preventing various diseases. Because it contains vitamin C, the black currant is used in treating cardiovascular diseases, preventing cardiac insufficiency and vascular accidents, it increases the resistance of fragile sanguine capillaries, reduces arterial hypertension. Also, it intensifies weak peripheral circulation caused by menopause, cleans the blood of toxins, wastes and cholesterol. The black currant diet is useful against rheumatism, arthritis and gout. The plant also helps stimulate digestion and the healthy functioning of the liver, pancreas, spleen and kidneys. Because of its diuretic qualities, the plant is useful for people suffering from oliguria. Being astringent, this fruit is useful against diarrhea and dysentery. Black currants are also useful against tiredness and overwork. The diet with these fruits is also recommended to plethoric and lymphatic people and to women who suffer from circulation disorders due to menopause. Black currant is also recommended as a systemic anti-inflammatory agent with actions similar to those of natural cortisone, in cutaneous, acute and chronic allergies, bronchial asthma, allergic rhinitis, and diabetic retinopathy. In external use, the mixtures from black currant fruits are used for treating abscess, dermatitis, eczemas or bug bites.

Black Pepper: The health benefits of black pepper include relief from respiratory disorders, coughs, the common cold, anemia, impotency, muscular strains, dental disease, pyorrhea, diarrhea, and heart disease. Because of its antibacterial properties, pepper is also used to preserve food. It is a rich source of manganese, iron, potassium, vitamin-C, vitamin K, and dietary fiber. Black pepper is also a very good anti-inflammatory agent. Pepper increases the hydrochloric acid secretion in the stomach, thereby facilitating digestion. Proper digestion is essential to avoid diarrhea, constipation and colic. Pepper also helps to prevent the formation of intestinal gas, and when added to a person’s diet, it can promote sweating and urination, which remove toxins from the body. The outer layer of peppercorn assists in the breakdown of fat cells. In Ayurvedic practices, pepper is added to tonics for colds and coughs. Pepper also provides relief from sinusitis and nasal congestion. Enhances Bioavailability in other herbs helping transport their health benefits.

Birch: Birch is a tree. The leaves of the tree, which contain lots of vitamin C, are used to make medicine. Birch is used for infections of the urinary tract that affect the kidney, bladder, ureters, and urethra. It is also used as a diuretic to increase urine output. Some people take birch along with lots of fluids for “irrigation therapy” to flush out the urinary tract. Other uses include treating arthritis, achy joints (rheumatism), loss of hair, and skin rashes. Birch is also used in “Spring cures” for “purifying the blood.” Birch leaves contain chemicals which increase water loss through the urine. The health benefits of Birch Essential Oil can be attributed to its properties as a tonic, disinfectant, stimulant, antidepressant, analgesic, detoxifying, antirheumatic, antiarthritic, diuretic, antiseptic, astringent, febrifuge, germicide, insecticide, and depurative substance.There are two types of birch, the White Birch or Silver Birch, which is scientifically known as Betula Pendula(previously known as Betula Alba), and the Black Birch, Sweet Birch, or Cherry Birch whose scientific name is Betula Lenta. The main constituents of birch oil are Salicylic Acid, Methyl Salicylate, Betulene and Betulenol.

Black Tea: The health benefits of black tea include beneficial impacts for high cholesterol, diarrhea, tooth decay, low-concentration levels, digestive problems, poor blood circulation, high blood pressure, and asthma. Black tea is one of the most popular teas known to man, and is well known for its medicinal qualities and health benefits. During the processing stage, black tea is fermented and oxidized, which gives it the unique color, flavor, and health benefits that are so widely known.

Blackberry: Health benefits of blackberry include better digestive health, strengthened immune defense, healthy functioning of heart, prevention of cancer and relief from endothelial dysfunction.  Blackberry provides cognitive benefits and aids in enhancing memory, weight management, keeping the bones strong, healthy skin, improved vision and disease-free eyes, normal blood clotting and may also serve as a valuable food during pregnancy owing to an impressive gamut of healthful nutrients. Vitamins provided by blackberries include vitamins A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, folate, C (ascorbic acid), E (alpha-tocopherol), and folate. Mineral wealth of blackberries include calcium, iron, magnesium, phosphorous, potassium and zinc. Blackberries are also a good source of amino acids and essential dietary fiber without offering any harmful cholesterol.

Blueberry: Blueberries are one of the most nutrient-dense foods in the world and contain large levels and a broad range of antioxidants that combat aging, cancer and harmful disease. Known as “neuro-protective agents” that can literally protect our brains from degeneration, neurotoxicity and oxidative stress. Blueberries promote heart health and aid in digestion and weight loss. They can also treat macular degeneration and improve vision. 

Bok Choy: Bok choy is a type of Chinese cabbage that doesn’t look like the typical cabbage. Instead, it has dark green leaves connected to white stalks. One cup has just 9 calories and barely a trace of fat, yet delivers protein, dietary fiber and almost all the essential vitamins and minerals. High in antioxidants, vitamins A and C, vitamin K, magnesium and phosphorus  for strong bones; calcium, folates and vitamin B6 promote a healthy heart. Like all members of the cruciferous vegetable family, bok choy has unique sulfur-containing compounds that may reduce the risk of breast, prostate, lung and digestive tract cancers.

Boysenberry: Boysenberries contain a lot of anthocyanins like potassium and folate, which are natural antioxidants that help maintain healthy brain cells by boosting your memory, blood flow and concentration levels. They also protect against oxidative damage that leads to brain aging and Alzheimer’s disease as well as being an excellent source of the much needed memory vitamin B6. Boysenberries are great for growing babies as they contain a high amount of the vitamin B-complex, including folate – something that every OB prescribes to their pregnant patients. They also help improve digestive health as they are an excellent source of dietary fiber, which keeps our digestive tract functioning properly. They have been used to relieve constipation and will help clean out your intestinal tract. Boysenberries are also packed in minerals and vitamins K and C which are crucial to our overall health. Vitamin K is what makes your bones so strong and reduces the risk of osteoporosis. Vitamin C helps fight any infections or cancer-causing agents that make it inside of your body.

Brazil Nuts: Extremely nutrient rich and contain protein, copper, niacin, magnesium, fiber, vitamin E and selenium. Selenium is a powerful antioxidant that neutralizes dangerous free radicals in your body and supports the thyroid. It is an essential trace element and has been shown to help protect against cancer, heart disease and premature aging. It is beneficial in small amounts, toxic in large amounts. The body does not produce selenium so it must be obtained through food. It has been mentioned as being good for men to eat each day to help prevent prostate cancer. 

Broccoli: It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium, and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin, and selenium. Broccoli has a wide variety of nutritional and medicinal benefits, including its ability to prevent many types of cancer, improve our digestive system, lower cholesterol, detoxify the body, maximize vitamin and mineral uptake, prevent allergic reactions, boost the immune system, protect the skin, prevent birth defects, lower blood pressure, eliminate inflammation, and improve vision and ocular health.

Broccoli Rabe/ Rapini: This green leafy vegetable is a great example of a food that can have a huge impact on your nutrition and overall health. It’s packed with potassium, iron and calcium, dietary fiber and as well as vitamins A, C and K. Broccoli rabe also contains lutein, which is an antioxidant that protects the retinas of your eyes from damage caused by free radicals. Broccoli rabe is one of the most nutrient-dense foods on the planet. The health benefits are numerous and include slowing the signs of aging, promoting stronger bones, decreasing the risk of hypertension, reducing inflammation, as well as protecting against cancer, Alzheimer’s, stroke and birth defects.

Brussels Sprouts: Brussels sprouts are rich in many valuable nutrients and are an excellent source of vitamin C and K. They are a very good source of nutrients including folate, manganese, vitamin B1 and B6, dietary fiber, choline, copper, potassium, phosphorus, and omega-3 fatty acids. Brussels sprouts provide special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention:(1) the body's detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly. Among all types of cancer, prevention of the following cancer types is most closely associated with intake of Brussels sprouts: bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer, and ovarian cancer.

Buckwheat: Buckwheat is a very useful plant source for a wealth of health benefits, including a reduction in blood pressure, prevention of certain types of cancer, management of diabetes, improved digestion and cholesterol levels, boosted immune system, elimination of gallstones, protection from asthma attacks, and relief from constipation and other intestinal conditions. These benefits can mostly be attributed to the impressive range of proteins, minerals, antioxidants, and aromatic compounds found in buckwheat. Buckwheat is one of those valuable foods that contain high-quality proteins, meaning that it has all eight essential amino acids, including lysine. A single cup of buckwheat has more than 20% of your daily fiber recommendation, and has almost no calories.

Bulgur: Bulgur wheat is a staple of Middle Eastern cuisine, traditionally used to make tabbouleh and pilafs. Whole wheats, like bulgur, are richer in nutrients and vitamins than refined, processed wheat, which has been stripped of many beneficial ingredients. Low in fat, high in fiber and rich in minerals, bulgur wheat is a healthy dietary choice. Eating bulgur wheat may help to alleviate chronic inflammation, thereby protecting against some diseases and cancer Bulgur wheat may help reduce your risk of developing gallstones. Insoluble fiber in whole wheat helps food move more rapidly through the intestines, reduces the secretion of bile, helps your body use insulin more effectively and lowers triglycerides, or unhealthy fats found in the blood. In addition to providing these beneficial effects, which may help guard against gallstones, the fiber in bulgur wheat may alleviate symptoms of diverticular disease. It is also a great source of manganese, which is essential to healthy rain and nerve functioning.

Burdock: The first real use of burdock is recorded in the medieval period, but it is also known in Chinese herbal medicine, and likely dates back considerably further. There are a number of ways to prepare burdock as either a food or an herbal medicine, making it highly sought after around the world, as several species have spread globally from the Old World. The root of burdock is perhaps the most valued, as it can be eaten in large quantities as a root vegetable, and is very rich in important fibers. The dried leaves and seeds can also be used to extract burr oil, which has a wide range of medicinal uses. Some of the most impressive health benefits of burdock include its ability to aid digestion, detoxify the liver, balance hormones, improve skin health, reduce inflammation, and lower blood pressure. 

Butter: Butter is actually a very beneficial part of a person’s diet that can improve your immune system, regulate our hormones, protect our vision, boost metabolism, increase brain function, reduce chances of heart disease and blood pressure, and protect you from cancer. Furthermore, butter can protect against gastrointestinal conditions, while ensuring proper development of brain and nervous system development. These positive qualities of butter are mainly due to the  impressive amounts of vitamins and minerals that are found in butter. This includes vitamin A, D, E, and K, as well as essential minerals like manganese, chromium, iodine, zinc, copper and selenium. This is only a partial list of the most notable and important benefits, but with the wide array of nutrients in butter, more potential benefits are being discovered all the time. Butter is mainly composed of fats, not all of which are harmful, and many of which are essential to human health.

Butternut Squash: Butternut squash is high in fiber, phytonutrients, antioxidants, carotenoids (especially beta-carotene), vitamin A, vitamin C, vitamin B6, folate, potassium, magnesium, and manganese. The high fiber content if butternut squash is a prebiotic that supports healthy bacteria in the gut and promotes regularity. High fiber helps to manage blood sugar, reduce inflammation and diseases associated with inflammation (cancer, cardiovascular disease, diabetes, obesity), and increased immune function. Beta-carotene, that the body turns into vitamin A, helps prevent colon cancer and asthma and helps maintain healthy eyes, hair, and skin, as it boosts immunity along with vitamin C. Its potassium content helps maintain a healthy blood pressure and overall health.