Health food is food considered beneficial to human health and a healthy diet required for human nutrition. Foods marketed as “healthy” may be natural foods, organic foods, whole foods, and sometimes vegetarian or dietary supplements.
1. Cabbage
Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
Absent from most American kitchens, this cruciferous vegetable is a major player in European and Asian diets.
Nutrition facts:
1 cup (89 grams) of raw green cabbage contains
Calories: 22
Protein: 1 gram
Fiber: 2 grams
Vitamin K: 85% of the RDI
Vitamin C: 54% of the RDI
Folate: 10% of the RDI
Manganese: 7% of the RDI
Vitamin B6: 6% of the RDI
Calcium: 4% of the RDI
Potassium: 4% of the RDI
Magnesium: 3% of the RDI
Health Benefits of Cabbage:
- Cabbage is a low-calorie vegetable that is rich in vitamins, minerals and antioxidants.
- Cabbage contains powerful antioxidants that may help reduce inflammation.
- Your body needs vitamin C for many important functions, and it is a potent antioxidant. Red cabbage is particularly high in this nutrient, providing about 85% of the RDI per cup (89 grams).
- Cabbage contains insoluble fiber, which keeps the digestive system healthy by providing fuel for friendly bacteria and promoting regular bowel movements.
- Cabbage contains powerful pigments called anthocyanins, which have been shown to reduce the risk of heart disease.
- Potassium helps keep blood pressure within a healthy range. Increasing your intake of potassium-rich foods like cabbage may help lower high blood pressure levels.
- Cabbage is a good source of soluble fiber and plant sterols. These substances have been shown to reduce LDL cholesterol.
- Vitamin K is critical for blood clotting. Cabbage is an excellent source of vitamin K1, with 85% of the RDI in 1 cup (89 grams).
- Cabbage is a versatile veggie that’s easy to incorporate into your diet. You can use it to make many different dishes, including salads, stews, soups, slaws and sauerkraut.
2. Pomegranate juice
A popular drink for decades in the Middle East, pomegranate juice has become widely available only recently in the United States.
Appears to lower blood pressure and loaded with antioxidants.
3. Cinnamon
This old-world spice usually reaches most men’s stomachs only when it’s mixed with sugar and stuck to a roll.Cinnamon helps control blood sugar, which influences your risk of heart disease.
4. Swiss Chard
A leafy green vegetable packed with carotenoids that protect aging eyes.you’ll find this slightly bitter, salty vegetable, which is actually native to the Mediterranean.
5. Sardines
Sardines are one of the best sources of heart-healthy, mood-boosting omega-3 fats. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
6. Guava
Guava has a higher concentration of lycopene — an antioxidant that fights prostate cancer.
7. Purslane
Although the FDA classifies purslane as a broad-leaved weed, it’s a popular vegetable and herb in many other countries, including China, Mexico, and Greece.
Purslane has the highest amount of heart-healthy omega-3 fats of any edible plant.
8. Dried Plums
They are really prunes which contain high amounts of neochlorogenic and chlorogenic acids, antioxidants that are particularly effective at combating the “superoxide anion radical.” This nasty free radical causes structural damage to your cells, and such damage is thought to be one of the primary causes of cancer.
9. Pumpkin Seeds
The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
10. Beets
These grungy-looking roots are naturally sweeter than any other vegetable, which means they pack tons of flavor underneath their rugged exterior.
They are a rich source of folate as well as natural red pigments that may be cancer fighters.
