Raise Your Awareness About Health Benefits

Find out more about essential fatty acids and anti-oxidants.
A healthy diet can be better monitored if you understand your own body.
From preventing cancer to lower your cholesterol levels.
Being aware of the health benefits of different ingredients can certainly be a step forward.

By no means, I wish to claim that certain foods alone can cure cancer and guarantee that you will be immune to all diseases. The right ingredients however, will help reduce the risk of poor health. I know which option I would rather take!

Below is a table of health benefits listing more than 100 ingredients and an explanation of essential acids and antioxidants.

The Following Table Lists Shows How Ingredients May Benefit Your Health:

INGREDIENTS	HEALTH TIPS AND BENEFITS
Aniseed	Aniseed, also known as Pimpinella Anisum. This ingredient is a decongestant, alleviates respiratory congestion and a bloated stomach. It contains Oestrogenic properties, increase milk production for mothers breastfeeding.
Apples	Apples provide excellent health benefits, help prevent constipation but also reduces diarrhea symptoms. This ingredient can improve lung capacity and it benefits the heart.
Apricot	From the same family of peach, apricot health benefits include to help prevent cancer and improve skin.
Artichoke	Promotes healthy function of the liver, heart and digestive system. Helps treat IBS (Irritable Bowel Syndrome). It can help to lower cholesterol and balance sugar levels.
Asparagus	Asparagus has a low calorific value but it is rich in antioxidants and vitamins A and C. Antioxidants like rutin, ferulic acid and ascorbic acid. This ingredient is recommended for cleansing blood, is high in fibre, can boost your immunity and ease digestion.
Aubergine / Egg Plant	Low in calories and fat. Reduces cholesterol levels. Good source of folate and potassium. Provide excellent health benefits, it is said to prevent cancer.
Avocado	Avocado can help balance hormones, shed unwanted weight, and prevent cervical cancer. Helps fight against diabetes lower cholesterol, reduces risk of strokes, improves skin and controls blood pressure.
Banana	Banana is rich is vitamin A, can improve skin conditions and can be a healthy alternative to help reducing depression. This ingredient is also rich in potassium and is good for the heart and nervous system. It can reduce the risk of osteoporosis. Excellent for the blood as it also contains Vitamin 6. Bananas can promote regular bowel movement but also reduce diarrhea symptoms. Can contribute to strengthen bones. Promotes positive mood and can help treat Anaemia and hangovers. Excellent health benefits.
Basil	Basil health benefits include being rich in antioxidants with anti-inflammatory properties.
Bay leaves	Bay leaves should not be eaten but give wonderful flavour to the recipe. It is said to ease digestion.
Bean Sprouts	Provides excellent health benefits. Rich in Vitamins, minerals and enzymes. Low in calories.
Beans (lentils)	Beans provide excellent health benefits, help prevent constipation and hemorrhoids, This ingredient can help lower cholesterol, fight cancer and stabilize blood sugar.
Beetroot	Beetroot provide excellent health benefits, can help fight cancer, strengthens bones and protects your heart.
Blackberry	Blackberry provides excellent health benefits. Contains antioxidants vital for helping fight heart disease. It can lower cholesterol levels.
Blackcurrant	Contains gammalinocenic acid, has anti-flammatory properties and lowers blood pressure.
Blueberry	Rich in antioxidant phytonutrients called anthocyanidins, Vitamin C and E. Low in calories but good source of fibre. Prevent cancer, heart and vascular disease. This ingredient can also regulate blood pressure and cholesterol levels.
Bread	Wholemeal Bread is high in fibre but a low fat food. The fibre can help prevent cancer, even weight loss when eaten in moderation.
Broad Beans	Known as Fava in Portugal, this Mediterranean ingredient is low in calories and fat. Rich in fibre and iron. Boosts energy levels and promotes a healthy digestive system.
Broccoli	Broccoli can contribute to stronger bones and healthy eyesight. Broccoli can contribute to stronger bones and healthy eyesight. It can also help control blood pressure. Rich vitamin C, high in fibre, has low calories. This Ingredient contains two phytochemicals: Indole carbinol and sulforaphane which can help fight cancer and heart disease.
Brussel Sprouts	Brussel Sprouts are a top provider of Vitamin C and can assist in the treatment of diabetes. This ingredient is also high in fibre and can aid in prevention of cancer.
Butternut Squash	Butternut squash provides excellent health benefits, contains antioxidants, an excellent source of beta-carotene and Vitamin A and C.
Cabbage	Cabbage promotes weight loss, prevents constipation, help fight against cancer and protects the heart. This diuretic ingredient contains anti-flammatory properties, it can stimulate the immune system and help fight infection. It can be used to treat digestive disorders like Colitis and colon cancer.
Caraway Seeds	Health benefits include to aid digestion process and alleviate heartburn.
Carrots	Great to enhance blood flow and function of the eyes. Promotes weight loss, fights cancer, helps prevent constipation and protects the heart. Carrots contain beta-carotenes. Whilst the body converts beta-carotene into Vitamin A, this vitamin is essential for vision, growth and boosting your immunity.
Cauliflower	Cauliflower is low in calories. Excellent aid to a healthy diet, good source of Vitamin C and potassium; it is also an antioxidant which can help prevent cancer. Aid to tissue repair and healthy eyesight, contributes to a stronger heart and bones.
Celery	Celery contain 23% sodium which reflects the percentage found in bones. Promotes healthy bones. Low in calories.
Chard	Vitamin A, C, E and K, minerals such potassium, iron, magnesium. Prevents digestive cancer and promotes healthy kidney function.
Cheese	Cheese is high on magnesium and calcium. Also contains Vitamin A. This ingredient is an anticariogenic, high source calcium for good dental maintenance and healthy bones. Also high in Vitamin B 12 and protein to boost energy levels. Promotes a healthy digestive system.
Cherries	Rich in Vitamin A, B, C, calcium, magnesium. Anti-flammatory agent, alleviates cough and sore throats.
Chestnuts	Rich in Vitamin C, B6, Thiamin, folate, Riboflavin. Also contains Niacin and Pantothenic acid. Help prevent heart disease, lower cholesterol, boosts immune system and it promotes weight loss.
Chick Peas	Chick peas are low in calories, good source of Vitamin B6, folate, magnesium, fibre and zinc. It can help to lower risk of cancer, lower cholesterol and heart disease. This ingredient is also rich in protein, excellent for repair damaged skin and boost energy levels.
Chili Pepper	Chili peppers provide excellent health benefits, can aid digestion, soothe sore throat, boost immune system and fight cancer.
Chives	Antibacterial properties, rich in Vitamin A and C, this ingredient is decongestant agent and can help prevent cancer.
Chocolate (cocoa beans)	Cocoa contains flavonoids, antioxidants, beneficial for the heart and blood flow (consumed in moderation).
Cinnamon	Cinnamon contains fibre and calcium. This ingredient has anti-inflammatory properties and it can helps prevent heart disease. Cinnamon is a natural high cholesterol treatment and it can lower blood sugar levels. This ingredient also improves symptoms for type 2 diabetes. Cinnamon can soothe the stomach, prevent ulcers, reduce yeast infections and it is connected to aid weight loss.
Coriander	Coriander is a natural aphrodisiac and can help prevent migraines. This ingredients is a good source of minerals like potassium, zinc, calcium and iron. Zinc can prevent hair loss, regulate menstrual periods and promote healing of some skin condition like spots.
Courgette, Zucchini	Excellent health benefits and low in calories and low in fat, contains folic acid and potassium.
Cranberries	High in essential minerals and antioxidants. Reduces risk of urinary infections and cystitis symptoms. Helps prevent heart disease and cancer.
Cucumber	Cucumber is rich in Vitamin A and C and minerals like potassium. Great health benefits for skin and eyes.
Dates	Good source of estrogen. Can help reduce menopausal symptoms. Rich in fibre, can reduce cholesterol levels.
Dill	Dill contains anti-cancer healing agents. It can be used to treat digestive disorders, flatulence and colds. Alleviates digestive disorders and pain caused by trapped wind.
Dragon Fruit	Contains Vitamin C, helps prevent diabetes.
Eggs	Eggs are a good source of protein, essential for boosting immune system and energy levels. This ingredient contains vitamin B12, essential to create red blood cells and to keep nervous system healthy. Promotes positive mood. Good source of Vitamin D.
Elderberry	Berries have decongestant properties, alleviate sore throat and respiratory conditions.
Fennel	Alleviates trapped, helps loose weight as this ingredient is an appetite suppressant.
Figs	Figs can ease digestion and increase the mobility of male sperm. This ingredient can help to overcome male sterility. Provides excellent health benefits. Good source of fibre and minerals. Help promote healthy bowel function, lower cholesterol, regulate blood pressure. Excellent aid to weight loss as part of a controlled diet. Helps stop strokes and helps fight against cancer.
Fish	Fish protects the heart, helps boosts memory, fight cancer and supports immune system. It promotes mobility of white blood cells. Also a great immune booster as it is an excellent source of protein. This ingredient also improves blood flow. Salmon contains Omega 3 oils like Triglyceride, promotes a healthy heart and bones. Also a good source of Calcium, iron, Vitamin A, B and D. Beneficial to brain function, eyesight and hormonal balance. Mussels are high in Vitamin B12, folate (form of water soluble Vitamin B9) and zinc. The zinc may contribute to increase in libido, improve skin and hair loss conditions. Tuna and Mackerel also contain Omega 3 fatty acids. It is a great immune booster and promotes mobility of white blood cells.
Garlic	This ingredient is an antifungal agent, it can be used as natural antibiotic to treat yeast infection. Health benefits include to lower cholesterol and control blood pressure. It is also claimed that it contributes to fight cancer, kill bacteria and fight infections.
Ginger	Ginger is a natural antiseptic, used to treat colds and digestive problems. It has anti-flammatory properties. This ingredient is also known to improve libido. It can help settle diarrhea symptoms.
Goji Berry	Goji berries are high in antioxidants, full of essential minerals and amino acids. Promotes body fat loss and has been found to be more nutritional than spinach. Helps fight bacterial infections.
Grains	Grains and cereals contained in flour are rich in carbohydrates which can boost your energy levels quickly.
Grapefruit	Citrus family, can be used to reduce yeast infections or Candida. Promotes weight loss and it can lower cholesterol levels. Protects against heart disease and strokes.
Grapes	Excellent health benefits. Increase body flow and promote good heart vitality.
Green beans (Runner or French)	Green beans lower blood pressure, promotes healthy heart and bones. Contains antioxidants to help balance cholesterol levels. This ingredient is low in calories but high source of energy.
Honey	Honey aids digestion, boosts energy levels and helps fight allergies. This ingredient helps heal wounds, aids digestion and guards against ulcers.
Horse Radish	Helps stimulate muscles, promotes healthy blood flow and function digestive system.
Juniper Berries	Used to treat urinary infections. This ingredient has anti-flammatory and antioxidant properties. It can lower blood pressure, relieve cold symptoms. Alleviates cough and reduces bacterial infections.
Kale	Rich in B1, B2, B6, C, E, minerals and carotenes. Helps prevent cancer. Low in calories
Kiwi	Kiwi provides an excellent source of Vitamin C. Also contains vitamin A and E, potassium and magnesium. It promotes better respiratory health.
Leeks	Contain high amounts of fibre, folic acid, calcium, potassium and Vitamin C. Helps treat arthritis, contains antiseptic properties, prevents cancer.
Lemon	Lemons are an excellent source of vitamin C and have antioxidant and anti-cancer properties. Whole lemons like limes have properties that help combat cancer, protect the heart, control blood pressure and promote smooth skin. Helps prevent breast cancer. This ingredient can promote a healthy digestive system, it detoxifying properties can help liver function and relieve sore throats. Lemon juice can help prevent salts forming kidney stones and reduce hot flashes.
Lettuce	Lettuce is a good source of Vitamin A, folic acid, antioxidants and is low on calories. Excellent health benefits include aid to weight loss.
Lime	Lime like other citrus fruits can reduce the risk of heart disease and cancer. Lime contains essential vitamins and minerals.
Mango	Mango has great properties which help fight cancer, boots memory, can regulate thyroid, and aid digestion.
Melon	Rich in beta-carotene, fibre, potassium and Vitamin C, low in calories. Help treat kidney disorders, prevent cancer, heart disease, diabetes. Regulate blood pressure.
Milk	Milk is high in phophorus, protein and magnesium, calcium. Reduce risk cancer, heart disease, bone disease and dental problems.
Mint	Mint can be used as a muscle relaxant for digestive tract, it can reduce blocked nose symptoms.
Mushrooms	Mushrooms are low in calories and high in potassium. This ingredient can help lower cholesterol and reduce heart attack risk. Mushrooms can help control blood pressure, kill bacteria, fight cancer and strengthen bones. It is also low in calories.
Mustard	Mustard is an antibacterial and antifungal agent. It stimulates blood circulation and helps fight cold symptoms.
Nettles	Nettle, also known as Urtica Dioica. Rich in Vitamins and minerals. Promotes healthy immune system, reduces respiratory symptoms and protects against infection.
Nuts	Almond, pine nuts, peanuts, pistachio, walnuts, cashew (rich in vitamin B, K and pantothenic acid), hazelnuts. The main health benefit of these nuts is the they are a natural energy booster. Good Vitamin, mineral and protein source (alternative protein source for Vegans) Beneficial for bones, preventing heart disease, reduce risk of cancer, regulate diabetes and help control production of red blood cells. Nuts are promote healthy brain function.
Oats	Oats can help prevent cancer, promotes healthy bowel movement. It can help regulate diabetes.
Olive oil	Olive oil health benefits include to protect the heart, promote weight loss and to help fight cancer.
Olives	Olives are a good source of Vitamin E, delay the ageing process and reduce risk of heart disease. Also contain antioxidants to improve eyesight. This ingredient also promotes healthy function of ovaries.
Onions	Onions are an immune booster, contain Vitamin C, Quercetin and is an excellent antioxidant. Also good for muscles. This ingredient is rich in sulphur compound Thiosulfinate which is anti-inflammatory. It can aid digestion and promote a healthy heart. Contains cleansing properties, helps dispose of body toxins, reduces cholesterol, blood pressure and sugar levels.
Oranges	Orange health benefits include: High in Vitamin C and iron. Lower cholesterol and reduce risk of bacterial infections and cancer. It can help to prevent colds.
Papaya	Provides excellent health benefits as papaya contains enzymes, aids digestion and skin repair.
Paprika	Paprika is an antibacterial agent made from dry pepper Capsicum, it contains more Vitamin C than tomatoes. This ingredient can improve digestion and increase blood circulation.
Parsley	Good source Vitamin A, iron, magnesium, potassium, anti-flammatory, used as a diuretic. Reduces water retention and can help treat bladder problems. Beneficial against Anaemia.
Parsnip	Contains good source folic acid, Vitamin C, copper and fibre. Low in calories. Helps prevent strokes, alleviate respiratory problems. Can be used to treat kidney stones.
Passion Fruit	Helps regulate blood pressure.
Pasta	Pasta is a great source of carbohydrates, boosting energy levels. Whole wheat pasta can help prevent breast and colon cancer. This ingredient also contains folic acid which can help treat asthma, constipation and allergies.
Peach	Rich in Vitamin A and B, good for nervous system, can help regulate digestive system and reduce cholesterol. It can help to prevent cancer, renal disease and Anaemia. Contains magnesium to promote a healthy immune system.
Pears	Contains Vitamin A, B, C, and folic acid, Also rich in mineral like copper, phosphorus and potassium. This ingredient has antioxidants, beneficial to regulate blood pressure and cholesterol levels. It prevents cancer and promotes a healthy immune system. Facilitates digestion or constipation symptoms.
Peas (green)	Sweet peas contain protein lectins, good for blood circulation. High source of iron (to treat Anaemia), Vitamin A and C. This ingredient promotes a healthy heart and immune system. It can prevent cancer, reduces fatigue and signs of ageing.
Pepper	Peppers health benefits include to aid digestion, help fight cancer and boost the immune system.
Pepper (spice)	Pepper corns induce sweating and have antioxidant agent, facilitates digestion (eaten in moderation) and promotes a healthy immune system.
Pineapple	Pineapple can help strengthen bones, relieve colds, aid digestion and can reduce diarrhea symptoms
Pomegranate	Good source of estrogen. Can help reduce menopausal symptoms. Rich in antioxidants, can promote a healthy heart.
Potatoes	Potatoes eaten in moderation are non fattening, great source of carbohydrates, potassium and fibre. Good for the heart and lowers blood pressure. This ingredient contains chemical Kukoamines which is said to improve sleep disorder. Potatoes are an excellent source of Vitamin C , B and minerals. It can lower stress levels, help prevent heart disease and cancer. It contains antioxidants which help fight cancer and reduce risk of constipation and ulcers.
Prunes	Promotes health bowel movement and can help reduce cholesterol levels. Promotes a healthy heart.
Radish	Aid to weight loss as it is low in calories.
Raspberry	Contains a good source of Vitamins and minerals, low in fat but rich in antioxidants. Reduces blood flow during menstrual periods. Can help reduce inflammation and prevent cancer.
Rhubarb	Good source of Vitamin C, calcium and fibre. Low in calories, can reduce cholesterol and boost energy levels.
Rice	Rice contains good source of protein, iron and vitamin C. This ingredient contain folic acid, it can help treat asthma and promotes weight loss, in particular brown rice. Rice can help protect your heart, regulate diabetes and fight against cancer and prevent strokes.
Rocket Leaves	Rocket contains folic acid, beta-carotene and Vitamin A and C. This ingredient helps prevent cancer. Lowers risk of heart disease and strokes by reducing homocysteine levels (essential amino acid which also needs to be balanced).
Rosemary	Rosemary can help fight infection and assist drainage for Lymphatic disorder. Adding rosemary ingredient to your diet, can also help treat yeast infection.
Sage	Good for sore throats, digestive system and to boost memory.
Seaweed	Seaweed health benefits include: Rich in minerals and antioxidants, low in calories, excellent for heart and to prevent cancer.
Sesame Seeds	Sesame seeds contains two fibers: sesamin and sesamolin which can lower cholesterol. Also good source of Vitamin B, and minerals magnesium, iron, copper, zinc and calcium. Copper is beneficial to treat arthritis.
Soya	Low in calories and fat. Good source of protein, specially in a vegan diet. It can lower cholesterol. It can promote healthy immune system, prevent heart disease, diabetes and cancer. Made from whole soybeans, tempeh is a good soy food high in fibre and minerals. Recommended to low fat diets and/or diabetics.
Spinach	Spinach contains high levels of iron and calcium essential to healthy bones and kidney function. Also rich in antioxidants.
Strawberry	High in Vitamin C and antioxidants, beneficial for rheumatic conditions and reducing risk of cancer.
Sweet Potatoes/Yams	Have low GI (Glycemic Index), boost energy levels and promote a positive attitude. Recommend for diabetic diet.
Sweetcorn	High in iron potassium and folate, it has antioxidant properties which may help prevent heart disease and cancer. It also contain Vitamin B1, B5 and C. This ingredient consumed regularly can help smokers to reduce risk of lung cancer.
Thyme	Thyme can boot immunity, increasing production of white blood cells. Rich in iron, it can also be used to treat yeast infection.
Tomatoes	Tomatoes are loaded with lycopine, beneficial to the heart and blood cells. It is also claimed that it prevents prostate and reduces risk of cancer. This ingredient contains lycopine (levels increase when cooked) can help prevent certain types of cancer like prostate. Tomatoes are very good for the heart and blood. Can lower cholesterol and protect prostate.
Turmeric	Used to treat stiff joints, heart and skin conditions. This ingredient is an anti-flammatory agent and can be also be used to treat arthritis.
Water Cress	High in Vitamins and minerals. Used to treat arthritis and respiratory conditions. Helps prevent cancer.
Water Melon	Water melon can protect prostate, promote weigh loss, lower cholesterol, improve blood pressure and reduce risk of strokes.
Watermelon	Aid to weight loss, high in fibre. Reduces the risk of prostate, help lower cholesterol levels, reduce blood pressure and it can help prevent strokes.
Yogurt	Yogurt can reduce ulcers, strengthen bones, lower cholesterol, aid digestion and support immune system. A healthy colon should contain friendly bacteria (85% lactobacillus and 15% coliform bacteria). Friendly bacteria is found in yogurt which it is essential to our digestive system. Regular intake can reduce bloating, flatulence and constipation. Also natural treatment for yeast infection.

Essential Fatty Acids

Essential fatty acids are a family of unsaturated fatty acids. The most important essential fatty acids are plyunsaturated. There are 3 main ones: a-linolenic acid (ALA); eicossapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

These health benefits were discovered in mid 1970's. Reducing the risk of heart disease, high blood pressure, cancer, allergies, asthma, arthritis and depression.

The Greenland Eskimos consumed large amounts of fat from seafood, but displayed no cardiovascular disease. The high level of Omega 3 fatty acids consumed by the Eskimos reduced triglycerides, heart rate, blood pressure and atherosclerosis.

Anti-oxidants

Anti-oxidants can help prevent cancer and heart disease, can boost the immune system and slow the aging process. They can also provide a layer of protection for the cells and tissues of the body. Antioxidants protect against cell damaging effects of free radicals.

What are free radicals?

We breathe in oxygen, and oxygen is then transport to the blood stream and cells. Free radicals are the product of loose oxygen that escapes from the blood stream.

Excellent sources of antioxidants are fruit and vegetables. People who eat lots of fruit and vegetables are protected against a number of cancers and have a lower risk of heart disease.

Antioxidants are more effective when combined with exercise. Antioxidants are classified into 2 broad divisions: Lipids (Hydrophobic) and Water (Hydrophilic).

Water-soluble antioxidants react with oxidants int he cell cytosol and the blood plasma, while lipid-soluble antioxidants protect cell membranes from lipid peroxidation. These compounds may be synthesized in the body or obtained from a healthy diet.

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