Are you sick of reading this food is good for you, and that one is not? I know I am. I went searching the web for tested results on various food stuff eaten almost daily and check the claims that is made about various foods and supplements.
Discovering the potential health benefits of incorporating diverse foods and vitamins into your diet can be an exciting journey towards a healthier lifestyle. From boosting your immune system to enhancing your vision.
If you believe in keeping your health in good order no matter how old you are the following page is a snapshot of the remarkable advantages that various foods and supplements could help along the road to staying healthy in both mind and body:
- Excessive ALCOHOL consumption is believed one of the leading cause’s of high blood pressure. Reducing alcohol intake can help lower blood pressure, especially for heavy drinkers.
- ALMONDS: An excellent source of vitamin E. containing antioxidants protecting our skin against free radicals. They also contain both soluble and insoluble fiber and provide the fatty acids that help to lower cholesterol. Insoluble fiber adds bulk to your diet, while soluble fiber can help lower LDL (bad) cholesterol and also helps to control blood sugar levels.
- An APPLE a day keeps the doctor at bay. Maybe or maybe not however, researchers now know extracts from the fruit help prevent the growth of mammary tumors (Breast cancer affects about 46,000 British women every year).
- A BANANA is high in vitamin B6. It can also ease those between meals and hunger pangs as they help to stabilize blood sugar levels. So instead of that dry cracker biscuit, do yourself a favor and reach for a banana.
Oh! did I mention having an attack of the Monday morning blues? No, they’re good for that too they help relieve mild anxiety and stress. The potassium contained in bananas can also lower blood pressure. - BEETROOT: More recently those who drank 250ml of beetroot juice a day were found to have blood pressure levels back in the ‘normal’ range by the end of the study. As well as containing other nutrients, It is also a good source of iron and an antioxidant.
- A British research team is investigating the compounds in BLACKCURRANTS which they believe reduce the damage done to nerve cells that initiate the progression of Alzheimer’s. Because Blackberries are already known to be packed full of antioxidants this research claim is most probably true.
- The BRAZIL NUT consuming a small handful 3 or 4 times a week can not only fight against heart disease, and a variety of other conditions it can also help protect us against cancer. It is also high in selenium, a trace mineral that helps maintain a healthy thyroid and immune system.
- BROCCOLI: A nutritional powerhouse packed with vitamins C, E, and folate, along with sulforaphane – a compound believed to have potent anticancer properties.
- BRUSSEL SPROUT: Love or hate this vegetable, should be avoided if you take Warfarin which is given for heart conditions. This is because Brussel Sprouts are packed full of Vitamin K. The body uses Vitamin K to make clotting factors in the blood. Warfarin is given to thin the blood to avoid clotting. The exact opposite of Vitamin K which would compromise the effect of Warfarin. SPINACH should also be avoided for the same reasons.
- Cutting down on the number of CALORIES you eat and making other lifestyle changes, will help make you less likely of developing high blood pressure. However, cutting around 500 calories from your diet can help to lose weight.
- CARROTS: a root vegetable offers many potential health benefits they contain compounds that may help protect against certain cancers. They’re a good source of vitamins A and C, fiber in carrots can aid in digestion and prevent constipation. Antioxidants in carrots can contribute to healthy and radiant skin, as well as aid in weight management due to their low calorie content and high water and fiber content.
- Researchers at the University Hospital of Cologne have researched that eating 30 calories worth of DARK CHOCOLATE with at least 70% cocoa every day, could reduce blood pressure, cutting the risk of a stroke. Dark chocolate contains flavanols, which can stimulate the production of nitric oxide in the body helping to widen blood vessels.
- FENNEL: The aniseed flavor is not to everyone’s taste. This low-calorie vegetable (among other health benefits) is full of potassium which helps to regulate/normalize blood pressure and heart rate. It has a low-calorie count (30 to every 100g) and a 0% cholesterol rating.
- A friend of mine swears by FISH OIL CAPSULES She tells me that for many years now she has suffered from slightly raised blood pressure and the taking of these capsules has led to a significant drop in her blood pressure.
- If you suffer from diabetes and you take GARLIC CAPSULES then you should be made aware that it is possible for the capsules to interact with some diabetic medication causing a drop in blood sugar levels. Check with your doctor if unsure.
- GINSENG: Should be avoided if you take medication for hypertension as it may cause an increase in blood pressure.
- GLUCOSAMINE supplements are known to help arthritis sufferers, but did you know if it is taken with anti-clotting drugs (for example warfarin) they may thin the blood that much it could cause excessive bleeding?
- High in nutrients and low in calories GRAPEFRUIT if you eat this fruit regularly could be very beneficial for your immune system. It is also high in vitamin C which may help fight harmful bacteria and viruses. However, if you are taking medication for high cholesterol or high blood pressure the fruit can interact with some of these medicines (Amlodipine and Simvastatin to name just two) and it is advised to speak with your doctor before you enjoy a grapefruit.
- GRAPES: Recent research has revealed that eating a number of grapes daily could prevent stroke and heart attacks. The fruit is rich in vital chemicals that help to lower cholesterol and also help to boost gut bacteria keeping your gut healthy, as well as Potassium for heart and muscle function. Also a good source of vitamin A important for maintaining healthy eyesight.
- Kale: A leafy green vegetable that’s rich in vitamins, minerals, fiber, and antioxidants. Contains vitamins A, C, K, and B6, as well as potassium, calcium, magnesium, copper, and may also help fight against heart problems and cancer. This vegetable also supports a healthy immune system, bone and eye health. It may also help treat bowel ailments, obesity, and malnutrition.
- MELON: Promotes digestive health by facilitating regular bowel movements and preventing constipation. Cantaloupes also contain antioxidants that may reduce the risk of certain diseases.
- PEANUTS: High in protein, healthy fats, and essential minerals like magnesium. Studies suggest they may aid weight loss and reduce the risk of heart disease.
- PINEAPPLE: Not only is it good for the digestive system it is also an excellent source of vitamin C. It has been linked to easing sinus problems and reducing mucus.
- Eating PISTACHIO NUTS daily may help reduce the risk of lung cancer and other forms of the disease. says Texas research dietitian Ladia Hernandez.
- According to new research out of the USA drinking PURPLE GRAPE JUICE can help prevent heart attacks, angina, and strokes. Apparently, the drink boosted the nightly dip in blood pressure, giving the heart and veins much-needed rest.
- PUMPKIN SEEDS: Contain calcium, iron, magnesium, zinc, B vitamins, potassium, omega-6, and omega-9 essential fatty acids. These vitamins and minerals are excellent for a healthy prostrate they also help to remove intestinal parasites and are an added bonus to a vegetarian diet.
- ROSEMARY: A beautiful herb addition to your cooking… Why? Taking pre-pregnancy may help to prevent brain defects in a newborn infant. It also contains the C vitamin which helps to maintain healthy blood cells, skin, and bones. As well as being an excellent source of much-needed minerals.
- RHUBARB: Has no saturated fats, no cholesterol, and contains only 21 calories per 100g.
- SUPPLEMENTS best taken with food all vitamin and mineral supplements are better absorbed when taken with food. Digestive enzymes are released making the absorption of vitamins that much easier.
- ST. JOHN’S WORT: Here in the UK there is a growing concern among the medical profession about the possible unwanted side effects of St John’s Wort when mixed with other foods or conventional medications. It can cause some side effects such as diarrhea, dizziness, trouble sleeping, restlessness, and skin tingling.
- Have a sweet tooth? Like a lot of SUGAR in your tea? This can also raise blood pressure.
- TEA: a diuretic. The more you drink the more you will need to pee. So if you are a tea drinker never drink it within a couple of hours before going to bed.
- Drinking TEA and COFFEE may protect individuals against the most common form of Diabetes, and an extra cup of coffee each day could reduce the risk of type 2 diabetes by 7%.
- VITAMIN A: Essential for maintaining healthy vision and supporting the immune system. Found in foods like carrots, spinach, and sweet potatoes, is essential for a healthy scalp. Will also keep your hair looking at its very best and free from scalp irritation and dandruff.
- American researchers have found that those people taking more than 500 mg (10 times the recommended daily allowance) of VITAMIN C daily may be increasing their risk of hardening of the arteries.
- VITAMIN D: The only vitamin that your body can manufacture by itself with the help of sunshine. It can help to improve heart function in people who have suffered heart failure, and is vital for mental health as it’s essential for physical health. There is sufficient research to show that not having enough of the vitamin can lead to depression-like symptoms. Low levels of the vitamin may contribute to depression, and seasonal affective disorder (SAD).
- If you regularly take an iron supplement, then VITAMIN E should not be taken at the same time. Iron seems to destroy the effects of vitamin E before it can get into the body’s system.
- WATERMELON: Rich in lycopene, an antioxidant linked to improved heart health by reducing blood pressure and lowering cholesterol levels.
- WHITE BREAD: May boost levels of serotonin the all-singing, and dancing, happy chemical released by our brain. If you don’t like white try whole meal bread it does not produce as much serotonin as white but its effects last much longer. Plus whole meal is packed full of vitamin B.
- YOGURT: May ease the symptoms of PMS (premenstrual syndrome) like depression, anxiety, mood swings, and that bloated feeling, it is also rich in calcium and vitamin B. It can be a perfect pick-me-up if you sprinkle it with Brazil nuts.
Last update April 2025 (Shahd).
Note:
If like me you feel the only time you hear about the benefits certain foods have on good health is when the food there all talking about is not selling to well. But then that’s my thinking.