The Health Benefits of Popular Foods

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Eating right and sticking to a healthy lifestyle can seem to be quite easy today when most products you can find on supermarket shelves are studies so thoroughly, and one can easily find the result of those studies online. However, some resources may give incomplete or doubtful information, which will only make you feel confused and lose your interest about this issue. For those still interested in health benefits of popular foods, here is a list designed to dispel your confusion.


Almonds being nuts are quite popular among vegetarians as a great source of plant-based proteins. They also have a high content of vitamin E known as a vital antioxidant and anti-aging nutrient, which is why almond oil is one of the most common components of skin-care products. Almonds’ antioxidant features also lower the cancer risks. Apart from this, these nuts are rich in manganese and magnesium – two of the most important elements for a heart’s health.

Those who are trying to lose weight and watching precisely how much fats they consume can freely add almonds to their diet because almonds contain unsaturated healthy fats and fiber, which altogether make one feel full faster and keep the fat off the hips and waist.


It is well known that an apple a day keeps not only your doctor but also free radicals, bad cholesterol, and infections away. How come? Apples contain vitamins C and soluble fiber, but they are not the best sources of these nutrients, though. Still, for dieting people, this fruit is a good supplement for their diet – it is low in calories, fats, and carbohydrates. Besides, apples have a high content of water, up to 85%, which means they can work as a healthy and filling snack during a day. Recent studies have proved that this promotes weight loss.

The Health Benefits of Popular Foods


Arugula is a vegetable that belongs to leafy greens group and therefore has all the health benefits typical of this group. It is rich in nitrates, meaning it is capable of regulating blood pressure and decreasing the chances of cancer. Arugula is high in vitamin K – a nutrient responsible for blood clotting. Vitamin A is also found in this vegetable in big amounts, which is good for vision, the immune system, and the reproduction system.


One of the nutrients that bananas are very high in is potassium. This mineral’s roles in your body are regulation of fluids circulation, normalization of blood pressure, and protection of kidneys. Bananas can make up a great addition to a diet because they are low in fats, sugar, and cholesterol. They have good carbs, promoting the feeling of saturation quite fast.

Another nutrient bananas are rich in is vitamin B6. It’s vital for many systems and processes in your body. One of the most commonly known functions is stimulation of secretion of hormones affecting your mood.


Similar to arugula, basil is high in nitrates and vitamins K and A. This herb is believed to have some anti-inflammatory properties and an ability to fight bacteria due to the content of vitamin C. The combination of nutrients in basil prevent aging, help your body deal with arthritis, reduce the tempo of aging, improve the condition of blood vessels, prevent diabetes, and much more. Some studies also suggest that basil may have some anti-stress qualities.


Broccoli is a famous source of vitamin C, which means it can improve your body’s protection ability, decelerate the process of aging, and protect your skin from the harm caused by UV light. Broccoli makes your body more resistant to heart diseases, obesity, and diabetes. Other vital nutrients in this vegetable are vitamins B6, E and A, folate, iron, calcium, magnesium, and chromium. Being high in fiber while having low calorie and zero fat and cholesterol levels, broccoli is an ideal element for salads (some of them even are quite tasty).


In childhood, you’ve probably been told hundred times to eat carrots for your eyes. There’s hardly a person who doesn’t know about carrots and their high vitamin A content, which is typically linked to vision. Actually, there’s no magic here, and carrots can make your vision better only if you already have a deficiency of vitamin A. However, this is one of the most common deficiencies, so keep eating your carrots.

Apart from that, carrots contain dietary fiber and vitamin C. They can also decrease the number of free radicals and kill cancer cells.


Cranberries are rich in dietary fiber, which is good for your digestive system and heart. Also, they have a good content of vitamin C, improving your organism’s overall health condition and helping it recover from the damaged caused by free radicals. Cranberries are good for your skin because of their vitamin E content. However, one of the best and most commonly used health benefits of cranberry is its anti-inflammatory property, which can save you from complications and eliminate your condition when it comes to urinary tract infections.

Knowing which foods provide health benefits you are interested in will make it easier for you to plan your ration and maintain a healthy lifestyle. Just make sure you know how to incorporate those foods into your everyday meals properly.


  • Manchali, Shivapriya, Kotamballi N. Chidambara Murthy, and Bhimanagouda S. Patil. “Crucial facts about health benefits of popular cruciferous vegetables.” Journal of Functional Foods 4.1 (2012): 94-106.
  • Van Kleef, Ellen, Hans CM van Trijp, and Pieternel Luning. “Functional foods: health claim-food product compatibility and the impact of health claim framing on consumer evaluation.” Appetite44.3 (2005): 299-308.
  • Udenigwe, Chibuike C., and Rotimi E. Aluko. “Food protein‐derived bioactive peptides: production, processing, and potential health benefits.” Journal of Food Science 77.1 (2012).

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