Raw Health Benefits

Note:  Posted below are some health benefits that I've done research on. Please keep in mind that I obtained this information from health benefits information websites and I've just simply posted them here for your "one stop" convenience and review.  

~ A ~

Apples:

• Bone Protection: Protection and strengthening of bones especially among women is extremely important for health and longevity. Apples contain some ingredients like phloridzin that increase bone density and boron that strengthens bones.
• Asthma Help: Allergic ailments like asthma can be quite painful at time especially among children. Researchers recently found that children who have apples or apple juice regularly suffer less from asthma than those who do not.
• Alzheimer’s Prevention: Alzheimer’s is essentially a degenerative disease which manifests in the immediate and regular loss of memory. A recent study says that an ingredient in apple called quercetin may be instrumental in protecting the brain from free radical damage that ultimately leads to Alzheimer’s.
• Lower Cholesterol: An increase in LDL levels (bad cholesterol) can bring serious health issues that can sometimes become critical. Scientists have found in their recent studies that an ingredient in apple called pectin helps in lowering of LDL.
• Cancer Prevention: Recent studies have verified that having apples regularly may also prevent a number of cancers like lung, breast, colon and liver cancer. The high levels of flavonoids like quercetin and naringin in apples prevents and lowers the risk of developing cancer.
• Diabetes Management: Diabetes is another high-risk disease that brings about many critical ailments if not kept in check or managed regularly. Scientists have found that a component of apple namely pectin supplies galacturonic acid to the body that lowers the body's need for insulin thus keeping diabetes in check.
• Weight Loss: Weight management can become a real challenge in the busy and stressful schedule of life. A recent study in Brazil claims that due to some of its constituent elements, eating apples regularly help in weight loss.

Arugula: (naturally nutty and spicy)


Because arugula is a member of the cruciferous family of vegetables, it has many of the same anti-cancer benefits as broccoli and cabbage. It contains natural phytochemicals called indoles which may help to reduce the risk of breast and prostate cancer. 

• Like many leafy greens, arugula is a high-fiber, nutrient-dense food.
• It is an excellent source of B vitamins (especially folate), and antioxidant vitamins A and C, and also contains trace minerals including magnesium, iron, calcium, and copper.
• Arugula is also an excellent source of vitamin K, which helps the body absorb calcium, protects against Alzheimer’s disease, and helps maintain cardiovascular and bone health.
• Like other cruciferous vegetables, arugula is high in cancer-preventing (and cancer-fighting!) phytochemicals. Research suggests that cruciferous vegetables are especially useful for warding off prostate, breast, cervical, colon and ovarian cancers.
• Arugula is high in chlorophyll, a substance that may help protect against liver and DNA damage related to aflatoxin exposure (e.g. from moldy grains and legumes).
•  Arugula contains carotenes such as beta-carotene and lutein which help reduce the risk of macular degeneration and cataracts. Add a little arugula and fresh spinach to a salad and you have a powerful antioxidant, anti-inflammatory side dish. A diet high in carotenoids from green, leafy vegetables such as arugula may lower the risk of certain types of cancer - particularly prostate cancer.
  
  

Avocado:The avocado is a fruit with a tough, dark green skin and creamy, buttery pulp which covers a large seed in the center. An avocado can be enjoyed as a savory food in salads and sandwiches or incorporated into smoothies with other fruits such as bananas. This fruit is an excellent part of a healthy diet, as it is rich in many nutrients which can reduce disease risk and promote well-being.

• Heart Health: The avocado contains several nutrients that have the potential to improve the cardiovascular system. According to the U.S. Department of Agriculture (U.S.D.A.) Nutrient Database, an average-sized avocado from California contains approximately 21 grams of fat, but much of the fat is made up of monounsaturated fat acids, specifically oleic acid, which may help lower cholesterol. According to The World's Healthiest Foods, a non-profit foundation for health, one study showed that participants who ate a diet high in avocados reduced their total cholesterol and LDL-cholesterol (also called "bad" cholesterol) while raising their HDL-cholesterol (the so-called "good" cholesterol). Avocados also contain folate; diets rich in folate have been associated with a reduced risk of cardiovascular disease and stroke. Finally, avocados are a good source of potassium, which helps to control blood pressure. Consuming additional potassium can reduce the risk of high blood pressure, which, in many cases, leads to heart disease or stroke.
• High in Fiber: According to the U.S.D.A. Nutrient Database, an average size California avocado also contains 9.2 grams of dietary fiber. Adequate dietary fiber intake promotes a healthy gastrointestinal system by reducing constipation and the risk of developing digestive disorders, such as irritable bowel syndrome (IBS). Fiber can also lower LDL-cholesterol levels, contributing even more to the heart-healthy benefits of the fruit, slowing the absorption of sugar-stabilizing blood sugar levels (especially beneficial for those with diabetes) and reducing the risk of developing the disease. Fiber also helps to reduce hunger, which is helpful for any weight loss program.
• Boosting Nutrient Absorption: While avocados contain many valuable nutrients, they can also increase the amount of nutrients the body is able to absorb from other fruits and vegetables. Carotenoids are nutrients found in red, yellow, orange and dark, leafy green vegetables that have high antioxidant levels. Carotenoids help fight free radical damage to the cells, resulting in the production of vitamin A, which supports a healthy immune system and promotes reproductive health. Carotenoids are also fat soluble. The high concentration of fat from the avocado helps the body absorb carotenoids from other fruits and vegetables when the foods are eaten together. One study showed that adding as little as two oz. of chopped avocado to a salad of other mixed vegetables significantly increases carotenoid absorption when compared to eating the salad without the avocado.

~ B ~

Bananas: 

• Reducing Depression: Bananas contain tryptophan, an aminoacid that can be converted to serotonin, leading to improved mood. (yaaaaayyyy I feel great when I eat bananas!)
• Anemia: Bananas are relatively high in iron, which helps the body’s hemoglobin function.
• Constipation and Diarrhea: Due to their content in fiber, they help restore a normal bowel function. In addition, diarrhea usually depletes your body of important electrolytes (of which the most important is potassium, contained in high amounts in bananas). They also contain pectin, a soluble fiber (hydro-colloid) that can help normalize movement through the digestive tract.
• Eyesight Protection: Research published in the Archives of Ophthalmology has proven that adults consuming at least 3 servings of fruit per day have a reduced risk (by 36%) of developing age-related macular degeneration  (ARMD), the primary cause of vision loss in older adults, compared to persons who consume less than 1.5 servings of fruit daily.
• Healthy Bones: Bananas are an exceptionally rich source of fructooligosaccharide, a compound that nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce enzymes that increase our digestive ability and protect us from unhealthy bacteria infections. Thanks to fructooligosaccharides, probiotic bacteria can increase both in number and functionality, increasing our body’s ability to absorb calcium.
• Healthy Kidney: About 190,000 cases of kidney cancer are diagnosed each year. Research published in the International Journal of Cancer has shown that daily consumption of whole fruits and vegetables, especially bananas, is highly protective to kidney health. The results show that, over a long time frame (13.4 years), women eating more than 2.5 servings of fruits and vegetable per day cut their risk of kidney cancer by 40%. Among the fruits, bananas were especially protective. Women eating bananas four to six times a week halved their risk of developing the disease compared to those who did not eat this fruit. The conclusion of the study is that frequent consumption of fruits and vegetables, especially bananas, cabbage and root vegetables, may reduce risk of kidney cancer. This is because bananas and many root vegetables contain especially high amounts of antioxidant phenolic compounds, while cabbage is rich in sulfur, necessary for effective detoxification of potential carcinogens.
• Blood Pressure: Bananas are extremely high in potassium (about 4673mg), yet very low in sodium (1mg), thus having a perfect ratio for preventing high blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.
• Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
• Morning Sickness: Snacking on bananas between meals helps to keep blood-sugar levels up and avoid morning sickness.
• Smoking: Bananas can also help people trying to give up smoking. They contain vitamins B6 and B12 they contain, as well as potassium and magnesium: these substances help the body recover from the effects of nicotine withdrawal.
• Ulcers: This is the only raw fruit that can be eaten without distress in over-chronicle cases. It also helps reduce acidity and reduces irritation. Bananas stimulate the cells on the internal stomach lining to produce a thicker mucus (which protects against acid). Additionally, bananas contain protease inhibitors that help eliminate bacteria in the stomach that have been pinpointed as a primary cause of ulcers.
• Nerves: Bananas are high in B vitamins that have been shows to improve nerve function.
• Mosquito Bites: Many people report that rubbing the inside of a banana peel on a mosquito bite is very effective in reducing itching and swelling.<<<(I haven't tried this one yet).
• Stress Relief: Bananas are high in potassium, which helps normalize the heartbeat and regulate the body’s water balance. During periods of high stress, our body’s potassium levels tend to be rapidly depleted: eating bananas is a healthy way to re-balance them.
• Stroke Risk: According to a study in The New England Journal of Medicine, eating bananas as part of a regular diet can reduce the risk of death by strokes by as much as 40%.

Beets:

Beet juice is best known as a blood purifier and blood builder that helps in the creation of red blood cells. Russian longevity researcher, Mikhail Tombak, Ph.D., tells us that beet juice improves blood structure and cures diseases of the circulatory system, large intestine, and digestive system. Tombak also shares that beet juice dissolves stones in the liver, kidneys and bladder. Researchers have found that a glass of beet juice each day beats high blood pressure - and according to the American Heart Association, one in three adults has high blood pressure. In the 1950`s, Dr. Ferenczi of Hungary had his cancer patients drink a quart of beet juice each day, which was effectively breaking down and eliminating tumors. Beets have been found to increase the body`s production of glutathione, which helps the body detoxify cancer-causing poisons.

~ C ~

Carrots:

• Prevent heart diseases: In a study meant to reveal therapeutic value of carrots researchers at the Wolfson Gastrointestinal Laboratory in Edinburgh, Scotland revealed that cholesterol level reduces by 11 percent if seven ounces of raw carrots a day is taken for thee weeks. High cholesterol is a major factor for heart disease. Since regular consumption of carrots reduces cholesterol level it is good to prevent heart related problems. A group of Swedish scientists discovered that root vegetables can reduce the chances of having a heart attack. A study conducted at the Mario Negri Institute of Pharmacological Research in Italy found that those who ate more carrots had one third the risk of heart attack as compared with those who ate fewer carrots.
• Prevent cancer: Beta-carotene consumption has been linked to reduced risk of several cancers, notably lung cancer. British researchers discovered that increasing beta-carotene consumption from 1.7 to 2.7 milligrams a day reduced lung cancer risk more than 40 percent. The average carrot contains about three milligrams of Beta-carotene. In a study, researchers found that eating fiber rich carrots reduce the risk of colon cancer by as much as 24 percent. Another study shows that women who ate raw carrots were five to eight times less likely to develop breast cancer than women who did not eat carrots.
• Macular degeneration: This is a common eye disease of elderly. It impairs the macula. Researches found that people who ate the most Beta-carotene had a forty percent lower risk of macular degeneration compared with those who consumed the least.
• Improves eyesight: Deficiency of vitamin A can cause some difficulty seeing in dim light. Since carrot is rich in vitamin A it is good for improving eyesight.
• Stroke: A carrot a day reduces stroke risk by 68 percent. Many studies have strengthened the “carrot effect” on brain. Studies conducted on stroke patients revealed that those with highest levels of Beta carotene have the best survival rate.
• Diabetes: Carrot is good for blood sugar regulation because of the presence of carotenoids in carrot. Carotenoids inversely affect insulin resistance and thus lower blood sugar.              

Celery:

Celery leaves has high content of vitamin A, the stems are an excellent source of vitamins B1, B2, B6 and C with rich supplies of potassium, folic acid, calcium, magnesium, iron, phosphorus, sodium and plenty essential amino acids. Nutrients in the fiber are released during juicing, aiding bowel movements. The natural organic sodium (salt) in celery is very safe for consumption, in fact is essential for the body. Even individuals who are salt-sensitive can safely take the sodium in celery, unlike table salt (iodized sodium) which is harmful for those with high blood pressure.

While many foods lose nutrients during cooking, most of the compounds in celery hold up well during cooking. Celery has always been associated with lowering of blood pressure. When combined with other juices, it provides different formula that help other conditions.

Recent studies have shown that celery might also be effective in combating cancer.  

• Acidity: The important minerals in this magical juice effectively balance the body's blood pH, neutralizing acidity.
• Athletes: Celery juice acts as the perfect post-workout tonic as it replaces lost electrolytes and rehydrates the body with its rich minerals.
• Cancer: Celery is known to contain at least eight families of anti-cancer compounds.  Among them are the acetylenics that have been shown to stop the growth of tumor cells. Phenolic acids which block the action of prostaglandins that encourage the growth of tumor cells.  And coumarinswhich help prevent free radicals from damaging cells.
• Cholesterol: This humble pale juice has been shown to effectively and significantly lower total cholesterol and LDL (bad) cholesterol.
• Colon and stomach cancer: The phytochemical coumarins prevent the formation and development of the colon and stomach cancers.
• Constipation: The natural laxative effect of celery helps to relieve constipation. It also helps relax nerves that have been overworked by man-made laxatives.
• Cooling: During dry and hot weather, drink a glass of celery juice two or three times a day, between meals. It wonderfully helps to normalize body temperature.
• Diuretic: The potassium and sodium in celery juice helps to regulate body fluid and stimulate urine production, making it an important help to rid the body of excess fluid.
• Inflammation: The polyacetylene in celery is an amazing relief for all inflammation like rheumatoid arthritis, osteoarthritis, gout, asthma and bronchitis.
• Kidney function: Celery promotes healthy and normal kidney function by aiding elimination of toxins from the body. While eliminating toxins, it also prevents formation of kidney stones.
• Lower blood pressure: Drinking celery juice every day for a week significantly helps lower blood pressure. A compound called phtalides help relax the muscle around arteries, dilating the vessels and allowing blood to flow normally. To be effective, drink the juice for one week, stop for three weeks, and start over.
• Nervous system: The organic alkaline minerals in celery juice has a calming effect on the nervous system, making it a wonderful drink for insomniacs.
• Weight loss: Drink celery juice frequently throughout the day. It helps curb your cravings for sweets and rich food.
• Urinary stones: The diuretic effect of celery juice also aids the breaking and elimination of urinary and gall bladder stones. You can expect many more healing benefits from celery juice as you consume its natural sodium.

Cucumbers (so plump, so green, so fresh and so clean clean...lol!): 

• Vitamin A - Cucumbers are loaded with vitamin A. This vitamin serves as one of the many antioxidants that protect the body from free radicals, lowering the risk of various cancers and illness due to damaged cells. Vitamin A has many important functions such as aiding in normal bone growth, development of white blood cells and normal blood cell functioning. Vitamin A is also crucial for the retina and good vision.
• Vitamin K - Like vitamin A, vitamin K plays a role in building bone, as well as other tissues of the body. However, vitamin K is mainly responsible for making some of the proteins the liver requires for blood clotting. This coagulation ability is important for people who suffer from bleeding disorders, reducing their chances of bleeding out after a cut or injury.
• Potassium - A 100g serving, around 3.5 oz, of cucumber contains around 150mg of potassium. This mineral aids in metabolic functions and also plays a role in the development of muscle tissue. Adequate potassium is also necessary for maintaining normal electrical activity of the heart. Cucumbers also contain other beneficial minerals, such as calcium, phosphorus and magnesium.
• Significance - Since they are low in calories and fat, cucumbers are a good diet choice for people who are counting calories and fat as part of a weight loss or weight maintenance program. Because they have high water content, cucumbers are also a good way to ensure that you're meeting your body's hydration needs. Cucumbers are a good source of vitamin C, which helps keep your immune system healthy.                      

~ D ~

Dates

Health benefits of dates are uncountable, as this fruit is affluent in natural fibres. Dates are even rich in several vitamins and minerals. These natural fruits calcium, sulphur, iron, potassium,phosphorous, manganese, copper and magnesium which are advantageous for health. It is said that consumption of one date daily is necessary for a balanced and healthy diet. Dates help in fighting constipation, intestinal disorders, weight gain, heart problems, sexual weakness, diarrhoea and abdominal cancer. Dates are termed as a crown of sweets and ideal food which easily balances and digests food. It gives extra energy to a tired human body within half an hour after taking it.

• Wonderfully delicious, dates are one of the most popular fruits with an impressive list of essential nutrients, vitamins, and minerals, required for normal growth, development and overall well-being.
• Fresh date is made of soft, easily digestible flesh with simple sugars like fructose and dextrose that when eaten replenishes energy and revitalizes the body instantly; thus, for these qualities, dates are being used to breakfast during Ramadan months.
• The fruit is rich in dietary fiber, which prevents dietary LDL cholesterol absorption in the gut. It is also a good bulk laxative. The fiber content helps to protect the colon mucous membrane by decreasing exposure time and as well as binding to cancer causing chemicals in the colon.
• They contain many health benefiting flavonoid polyphenolic antioxidants known as tannins. Tannins are known to have anti-infection, anti-inflammatory, and anti-hemorrhagic (prevent easy bleeding tendencies) properties.
• They are a good source of Vitamin-A (contains 149 IU per 100 g), which is known to have antioxidant properties and is essential for vision. Vitamin A also required maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A is known to help to protect from lung and oral cavity cancers.
• The fruit is very rich in antioxidant flavonoids such as beta-carotene, lutein, and zeaxanthin. These antioxidants have the ability to help protect cells and other structures in the body from oxygen free radicals and thereby found to be protective against colon, prostate, breast, endometrial, lung, and pancreatic cancers. 
• Zeaxanthin, an important dietary carotenoid selectively absorbed into the retinal macula lutea where it is thought to provide antioxidant and protective light-filtering functions; thus it offers protection against age related macular degeneration, especially in elderly populations.
• Dates are an excellent source of iron, contains 0.90 mg/100 g of fruits (about 11% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen carrying capacity of the blood.
• In addition, They are good in potassium. Potassium is an important component of cell and body fluids that help controlling heart rate and blood pressure; thus offers protection against stroke and coronary heart diseases.
• They are also rich in minerals like calcium, manganese, copper, and magnesium. Calcium is an important mineral that is an essential constituent of bone and teeth, and required by the body for muscle contraction, blood clotting, and nerve impulse conduction. Manganese is used by the body as a co-factor for the antioxidant enzyme, super oxide dismutase. Copper is required in the production of red blood cells. Magnesium is essential for bone growth.
• Further, the fruit has adequate levels of B-complex group of vitamins as well as vitamin K. It contains very good amounts of pyridoxine  (vitamin B-6), niacin, pantothenic acid, and riboflavin. These vitamins are acting as co-factors help body metabolize carbohydrates, protein, and fats. Vitamin K is essential for many coagulant factors in the blood as well as in bone metabolism.
• Constipation: Date is termed to be a laxative food. This is the reason that dates are beneficial for people suffering from constipation. For getting the laxative effect from dates, you need to soak dates for one full night in water. You should consume these soaked dates in the morning like syrup to get their actual advantages.
• Intestinal Disorders: The nicotinic content that is present in the dates is said to be beneficial for curing any kinds of intestinal disorders. Continuous intake of dates helps to maintain a check on the growth of the pathological organisms and thus, helps in the rise of friendly bacteria in the intestines.
• Weight Gain: Dates are said to be a part of healthy diet. They consist of sugar, fats, proteins as well as many essential vitamins. If the dates are consumed with the paste of cucumber, one can easily come out from the problem of over-slimming. One kilogram of dates contains almost 3,000 calories. These calories alone are sufficient to meet the daily requirements of a human body.
• Healthy Heart: Dates are quite helpful in maintaining your heart in a healthy condition. When soaked for a night and crushed in the morning and consumed, they prove to be quite advantageous for weak hearts. They help in fortifying the heart, if taken twice in a week.
• Diarrhea: Ripe dates contain potassium. Potassium is beneficial for controlling diarrhea. They are easily digestible, which helps to cope up with the problems of diarrhea.
• .Intoxication: Dates are known as an excellent remedy for alcoholic intoxication. Dates provide quick relief in the case of alcoholic intoxication. They should be rubbed and soaked overnight for getting more nutritious values from them.
• Abdominal Cancer: Dates are beneficial for curing abdominal cancer. They work as useful tonic for all age groups. They work as better as the medicines, and are natural and do not bear any side effects in the body. They can be easily digested and used for supplying extra and needed energy.

~ E ~

(coming soon)

~ F ~

(coming soon)

~ G ~

Ginger (ginger works wonders in the treatment of everything from cancer to migraines):

• Ovarian Cancer Treatment: Ginger may be powerful weapon in the treatment of ovarian cancer. A study conducted at the University of Michigan Comprehensive Cancer Center found that ginger powder induces cell death in all ovarian cancer cells to which it was applied.
• Colon Cancer Prevention: A study at the University of Minnesota found that ginger may slow the growth of colorectal cancer cells.
• Morning Sickness: A review of several studies has concluded that ginger is just as effective as vitamin B6 in the treatment of morning sickness.
• Motion Sickness Remedy: Ginger has been shown to be an effective remedy for the nausea associated with motion sickness.
• Reduces Pain and Inflammation: One study showed that ginger has anti-inflammatory properties and is a powerful natural painkiller.
• Heartburn Relief: Ginger has long been used as a natural heartburn remedy. It is most often taken in the form of tea for this purpose.
• Cold and Flu Prevention and Treatment: Ginger has long been used as a natural treatment for colds and the flu. Many people also find ginger to be helpful in the case of stomach flu or food poisoning, which is not surprising given the positive effects ginger has upon the digestive tract.
• Migraine Relief: Research has shown that ginger may provide migraine relief due to its ability to stop prostaglandins from causing pain and inflammation in blood vessels.
• Menstrual Cramp Relief: In Chinese medicine, ginger tea with brown sugar is used in the treatment of menstrual cramps.
• Prevention of Diabetic Nephropathy: A study done on diabetic rats found that those rats given ginger had a reduced incidence of diabetic nephropathy (kidney damage).   

~ H ~

(coming soon)

~ I ~

(coming soon)

~ J ~

(coming soon)

~ K ~

(coming soon)

~ L ~

(coming soon)

~ M ~

Mango:

Mango is very low in saturated fat, cholesterol and sodium. It is also an excellent source of dietary fiber and vitamin B6, and a very good source of vitamin A and vitamin C. It is rich in minerals like potassium, magnesium and copper. Mangoes are one of the best sources of quercetin, beta-carotene, and astragalin. These powerful antioxidants have the power to neutralize the free radicals. Ailments like heart disease, premature aging,cancer and degenerative diseases are due to these free radicals which damage the cells. In China, mangoes are sweet and sour and offer a cooling energy. The tonic made from mangoes in Chinese medicine is known as yin tonic, which is used to treat bleeding gums, anemia, cough, constipation, nausea, fever, sea sickness and cures weak digestion.

• Keeps blood pressure in control: Mangoes have ultimate vitamin content that assures an overall good health. Rich in potassium (4% in 156 mg) and magnesium (2% in 9 mg), mangoes are great natural remedies for high blood pressure patients. It also contains selenium, calcium, iron and phosphorus. Mangoes are said to be vitamin powerhouse as its rich in riboflavin, vitamin B6, A,C,E,K, niacin, folate, thiamine and panthothenic acid. This helps you to stay away from a host of diseases that can come with the deficiencies of these vitamins and minerals. Vitamin E content in mango helps to boost up sex life by triggering the sex hormones. (well alrighty then...hmmm....where is that mango...lol!)
• Pectin content reduces cancer hazards & lowers cholesterol levels: Mango has high amounts of pectin, a soluble dietary fiber that efficiently contributes to lower blood cholesterol levels. Pectin also prevents you from having prostate cancer. Lately, the studies at The Institute for Food Research discovered that a portion originating from pectin combines with galectin 3 (a protein playing significant role in all stages of cancer). The European Prospective Investigation of Cancer also has come up with a strong association between eating mango and lowering the risk of cancers of the gastrointestinal tract.
• Helps in digestion: Mango has a prominent role in eliminating problems like indigestion and acidity. The digestive enzymes in mango help in digestion naturally. The bio-active ingredients in mango like esters, terpenes and aldehydes contribute in enhancing appetite and also improve digestion.
• Cures anemia & helps in pregnancy: Mangoes are rich in iron, thus they are beneficial for people suffering from anemia. Regular and adequate intake of mangoes helps to take care of anemia by increasing the blood count in the body. Mangoes are also very beneficial for pregnant woman as the iron requirement in such situations is extremely essential. Doctors often prescribe iron tablets during pregnancy. Instead you can enjoy a healthy iron rich diet with the juicy mangoes. The taste buds during pregnancy usually goes bland, mangoes will surely prove to be the delight of the day along with its ultimate benefits.
• Cures acne: You must be surprised to know that mangoes are closely related with skin enhancements. Other than bringing a glow to your face, this fruit also helps to lighten skin color. You can easily enhance your beauty by including this tasty fruit in your diet regularly. Mangoes treat acne effectively as they open the clogged pores of the skin. Once these pores are opened, acne formation eventually stops. Unclogging the pores of the skin can be an effective way to get rid of acne. To enjoy this benefit, there is no need to eat mangoes regularly, but all you need to do is remove the mango pulp and apply it on the skin for around 10 minutes and then wash it off.
• Restricts aging: Mangoes contain high amounts of vitamins A and vitamin C, which helps to produce collagen protein inside the body. Collagens again help to preserve the blood vessels and body connective tissues, thereby slowing down the skin aging process. Thus, mangoes can be rightly called anti ageing food. You can now restore your youth in a much natural, tasty and delicious method.
• Promotes brain health: Mangoes have abundant quantities of vitamin B-6, which is vital for maintaining and improving the brain functions. These vitamins aid in the amalgamation of the major neurotransmitters that contributes in determining the mood and modification of sleeping patterns. Mangoes provide adequate quantities of this vitamin naturally. Thereby you can be assured of a sound brain and healthy nerve functioning throughout with regular mango intake and by avoiding medicinal supplements; you can stay away from its high doses that might cause nerve damage. The Glutamine acid content in mango improves concentration and memory power.
• Boosts body immunity: As said earlier, alike carrots, mangoes are also rich in high quantities of beta-carotene a carotenoid. This element of mango helps in enhancing the immune system of the body and makes it strong. Beta-carotene gets transformed into vitamin A eventually inside the body. Vitamin A again is an antioxidant vitamin and assures you protection against the innumerable free radicals that can harm your internal system. Mangoes are great choice among the varied food items in your regular diet that not only assures you a disease free life but enchants you with its magnificent taste.
• Diabetes fighter: Further researches are still on, however some studies have already revealed that mango is a great natural remedy for diabetes. It was a myth that diabetic patients should compulsorily avoid mangoes for its sweet taste; but now it is being proved that other than the fruit, the mango leaves are also helpful in curing diabetes. Put some 10 or 15 mango leaves in warm water and close it with a lid before going to bed. Drink the water in empty stomach the next day after filtering the leaves. Regular practice of this method has shown positive results in diabetic patients.

~ N ~

(coming soon)

~ O ~

Oranges:

• Nutrients in oranges are plentiful and diverse. The fruit is low in calories, contains no saturated fats or cholesterol, but is rich in dietary fiber, pectin, which is very effective in persons with excess body weight. Pectin, by its action as bulk laxative, helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer causing chemicals in the colon. Pectin has also been shown to reduce blood cholesterol levels by decreasing its re-absorption in the colon by binding to bile acids in the colon.
• Oranges, like other citrus fruits, is an excellent source of vitamin C (provides about 60% of DRI); Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the blood.
• Orange fruit contains a variety of phytochemicals. Hesperetin and Narigenin are flavonoids found in citrus fruits. Naringenin is found to have a bio-active effect on human health as antioxidant, free radical scavenger, anti-inflammatory, and immune system modulator. This substance has also been shown to reduce oxidant injury to DNA in vitro studies.
• Oranges also contain very good levels of vitamin A, and other flavonoid antioxidants such as alpha andbeta-carotenes, beta-cryptoxanthin, zea-xanthin and lutein. These compounds are known to have antioxidant properties. Vitamin A is also required for maintaining healthy mucus membranes and skin and is essential for vision. Consumption of natural fruits rich in flavonoids helps body to protect from lung and oral cavity cancers.
• It is also a very good source of B-complex vitamins such as thiamin, pyridoxine, and folates. These vitamins are essential in the sense that body requires them from external sources to replenish.
• Orange fruit also contains a very good amount of minerals like potassium and calcium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure through countering sodium actions.

Citrus fruits, as such, have long been valued for their wholesome nutritious and antioxidant properties. It is scientifically established that citrus fruits, especially oranges, by virtue of their richness in vitamins and minerals, have many proven health benefits. It is now beginning to be appreciated that the other biologically active, non-nutrient compounds found in citrus fruits such as phyto-chemical antioxidants, solubleand insoluble dietary fiber have been found to be helpful in reduction in the risk for cancers, many chronic diseases like arthritis, and from obesity and coronary heart diseases.

~ P ~

(coming soon)

~ Q ~

Quinoa (Keen-Wah): Inca warriors had more stamina and quicker recovery time by eating these quinoa seeds, making it a truly ancient power-food. Although referred to as a grain, it is actually a seed from a vegetable related to Swiss chard, spinach and beets. 

• High quality protein: Contains the nine essential amino acids, therefore, supplying an excellent balance of protein. Especially amino acids like lysine, the building blocks of protein. Lysine is important for proper growth, and it plays an essential role in the production of carnitine, a nutrient responsible for converting fatty acids into energy and helping to lower cholesterol. Lysine appears to help the body absorb calcium, and it plays an important role in the formation of collagen, a substance important for bones and connective tissues including skin, tendon, and cartilage.
• Great source of magnesium: a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to reduce the frequency of headache episodes. Also,  contains a good source of riboflavin shown to help reduce the frequency of attacks in migraine sufferers by improving the energy metabolism within the brain and muscle cells. 
• Cardiovascular Health: since Quinoa is a very good source of magnesium, the mineral that relaxes blood vessels, it can offer yet another way to provide cardiovascular health. Low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias.
• Antioxidant Protection: A very good source of manganese, a mineral that serves as a co-factor for the superoxide dismutase enzyme. Superoxide dismutase is an antioxidant that helps to protect the mitochondria from oxidative damage created during energy production as well as guard other cells, such as red blood cells, from injury caused by free radicals.
•  Gluten-free: Since it is not not related to wheat, or even a grain, it is gluten-free.
• Alkaline-forming: Although it is not strongly alkaline-forming, it is comparable to wild rice, amaranth, and sprouted grains.
• Smart Carb: It is a complex carbohydrate with a low glycemic index, so it won’t spike your blood sugar.

~ R ~

Romaine Lettuce:

• Vitamin C & beta-carotene: which are highly beneficial for the heart. It prevents the oxidation of cholesterol, which builds up in the artery walls in the form of plaque and blocks off the blood flow. This creates a clot, which leads to heart attack.
• Fiber elements: which help in keeping the digestive system healthy. It helps in lowering the cholesterol level by helping the body make more bile. It does so by binding to the bile salts in the colon and removing them from the body, which in turn gears up the bile production.
• Folic acid: which is as much beneficial for the heart as vitamin C, Beta-carotene and the fiber elements. It helps the body convert homocysteine into other benign substances. Homocysteine is a dangerous chemical, which if not converted, can directly hamper the blood vessels. This can, in turn, enhance the risk of heart attack.
• Rich in potassium: which helps in bringing down high blood pressure, another cause of heart disease.
• Cancer fighting: Romaine lettuce is extremely helpful in fighting the fatal disease cancer. The American institute for Cancer has listed it in its group of foods that fight cancer.
• Extremely low in calorie content: Romaine lettuce has high water volume. It is rich in vitamin A, vitamin K, folate, vitamin C, manganese, chromium, vitamin B1, vitamin B2 and the minerals like potassium, molybdenum, iron and phosphorus. Romaine is, thus, rich in so many vital elements for the body and is a highly nutritious food.

~ S ~

(coming soon)

~ T ~

Turnip Green: The top leafy portion of the turnip plant tends to be very misjudged as to its importance as a food source. Turnip greens provide high levels of antioxidants and they are indeed proving themselves to be a vegetable that is very beneficial in the fight against heart disease, lung diseases such as emphysema, as well as many forms of cancer and arthritis. Turnip greens may be of special benefit to those who suffer from Rheumatoid arthritis as it has high levels of Vitamin A, Vitamin C, Vitamin E, Calcium and Copper which all have been proven beneficial in the fight against Rheumatoid arthritis. Turnip Greens Are Extremely High In Vitamin K and Vitamin A! Most people know that the turnip root is edible, but a great many individuals have no knowledge what-so-ever about the top leafy portion of the turnip plant, so they wrongfully presume that it is indigestible. Unlike some of their fellow cruciferous vegetables, turnip greens have not been the direct focus of most health-oriented research studies. However, turnip greens have sometimes been included in a longer list of cruciferous vegetables that have been lumped together and studied to determine potential types of health benefits. Based upon several dozen studies involving cruciferous vegetables as a group (and including turnip greens on the list of vegetables studied), cancer prevention appears to be a standout area for turnip greens when summarizing health benefits. This connection between turnip greens and cancer prevention should not be surprising since turnip greens 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 turnip greens: bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer, and ovarian cancer.

• Detox Support: The detox support provided by turnip greens includes antioxidant nutrients to boost Phase 1 detoxification activities and sulfur-containing nutrients to boost Phase 2 activities. Turnip greens also contain phytonutrients called glucosinolates that can help activate detoxification enzymes and regulate their activity. Two key glucosinolates that have been clearly identified in turnip greens in significant amounts are gluconasturtiian and glucotropaeolin. If we fail to give our body's detox system adequate nutritional support, yet continue to expose ourselves to unwanted toxins through our lifestyle and our dietary choices, we can place our bodies at increased risk of toxin-related damage that can eventually increase our cells' risk of becoming cancerous. That's one of the reasons it's so important to bring turnip greens and other cruciferous vegetables into our diet on a regular basis.
• Antioxidant Benefits: As an excellent source of vitamin C, vitamin E, beta-carotene, and manganese, turnip greens provide highest level support for four conventional antioxidant nutrients. But the antioxidant support provided by turnip greens extends far beyond these conventional nutrients and into the realm of phytonutrients. Hydroxycinnamic acid, quercetin, myricetin, isorhamnetin, and kaempferol are among the key antioxidant phytonutrients provided by turnip greens. This broad spectrum antioxidant support helps lower the risk of oxidative stress in our cells. Chronic oxidative stress—meaning chronic presence over overly reactive oxygen-containing molecules and cumulative damage to our cells by these molecules—is a risk factor for development of most cancer types. By providing us with a diverse array of antioxidant nutrients, turnip greens help lower our cancer risk by helping us avoid chronic and unwanted oxidative stress.
• Anti-inflammatory Benefits: As an excellent source of vitamin K and a good source of omega-3 fatty acids  (in the form of alpha-linolenic acid, or ALA), turnip greens provide us with two hallmark anti-inflammatory nutrients. Vitamin K acts as a direct regulator of our inflammatory response, and ALA is the building block for several of the body's most widely-used families of anti-inflammatory messaging molecules. While glucobrassicin (a glucosinolate found in many cruciferous vegetables, and the precursor for the anti-inflammatory molecule indole-3-carbinol) does not appear to be present in turnip greens in significant amounts, other glucosinolates present in turnip greens may provide important anti-inflammatory benefits and are the subject of current research. Like chronic oxidative stress and chronic weakened detox ability, chronic unwanted inflammation can significantly increase our risk of cancers and other chronic diseases (especially cardiovascular diseases).
• Cardiovascular Support: Researchers have looked at a variety of cardiovascular problems—including heart attack, ischemic heart disease, and atherosclerosis—and found preliminary evidence of an ability on the part of cruciferous vegetables to lower our risk of these health problems. Yet regardless of the specific cardiovascular problem, it is one particular type of cardiovascular benefit that has most interested researchers, and that benefit is the anti-inflammatory nature of turnip greens and their fellow cruciferous vegetables. Scientists have not always viewed cardiovascular problems as having a central inflammatory component, but the role of unwanted inflammation in creating problems for our blood vessels and circulation has become increasingly fundamental to an understanding of cardiovascular diseases. While glucoraphanin (a glucosinolate found in many cruciferous vegetables, and the precursor for sulforaphane, an isothiocyanate with important anti-inflammatory properties) does not appear to be present in turnip greens in significant amounts, other glucosinolates present in turnip greens may provide important anti-inflammatory benefits and are the subject of current research. A second area you can count on turnip greens for cardiovascular support involves their cholesterol-lowering ability. Our liver uses cholesterol as a basic building block to product bile acids. Bile acids are specialized molecules that aid in the digestion and absorption of fat through a process called emulsification. These molecules are typically stored in fluid form in our gall bladder, and when we eat a fat-containing meal, they get released into the intestine where they help ready the fat for interaction with enzymes and eventual absorption up into the body. When we eat turnip greens, fiber-related nutrients in this cruciferous vegetable bind together with some of the bile acids in the intestine in such a way that they simply stay inside the intestine and pass out of our body in a bowel movement, rather than getting absorbed along with the fat they have emulsified. When this happens, our liver needs to replace the lost bile acids by drawing upon our existing supply of cholesterol, and as a result, our cholesterol level drops down. Turnip greens provide us with this cholesterol-lowering benefit whether they are raw or cooked. However, a recent study has shown that the cholesterol-lowering ability of raw turnip greens improves significantly when they are steamed. In fact, when the cholesterol-lowering ability of steamed turnip greens was compared with the cholesterol-lowering ability of the prescription drug cholestyramine (a medication that is taken for the purpose of lowering cholesterol), mustard greens bound 34% as many bile acids (based on a standard of comparison involving total dietary fiber). It's impossible to talk about the cardiovascular benefits of turnip greens without also mentioning their exceptional folate content. Although this cruciferous vegetable scores a rating of "excellent" in our food rating system, we would like to point out just how "excellent" excellent is when you're talking about turnip greens. These greens provide 575 micrograms of folate in every hundred calories. That's an amount that is unsurpassed by the most commonly-eaten cruciferous vegetables! Folate is a critical B-vitamin for support of cardiovascular health, including its key role in prevention of homocysteine build-up (called hyperhomocysteinemia).
• Digestive Support: The fiber content of turnip greens—over 5 grams in every cup—makes this cruciferous vegetable a natural choice for digestive system support. You're going to get 140% of your Daily Value for fiber from only 200 calories' worth of turnip greens! And although not yet confirmed in large-scale human research studies, we eventually expect to see some special digestive benefits coming from turnip greens in the area of glucosinolates, isothiocyanates, and stomach bacteria. While glucoraphanin (a glucosinolate found in many cruciferous vegetables, and the precursor for sulforaphane, an isothiocyanate with important properties involving regulation of a stomach bacteria called Helicobacter pylori) does not appear to be present in turnip greens in significant amounts, other glucosinolates present in turnip greens may provide similar health benefits with respect to prevention of Helicobacter pylori overgrowth in our stomach or too much clinging by this bacterium to our stomach wall.

(coming soon)

~ U ~

(coming soon)

~ V ~

(coming soon)

~ W ~

(coming soon)

~ X ~

(coming soon)

~ Y ~

(coming soon)

~ Z ~

(coming soon)