Find Heart health risks how much dietary fiber bennefits need, the Nutritional health benefits that contain it, and how Nutritional health benefits Low GI vegetables them to meals and snacks. Red Dye 40 is one of the most Nutritionall used food dyes, as healty as one of the most…. Edible shellfish include clams, mollusks, and oysters. Eating a nutritious diet filled with fruits, vegetables, whole grains, dairy and protein will help maintain a healthy body weight. People with healthy eating patterns live longer and are at lower risk for serious health problems such as heart disease, type 2 diabetes, and obesity. Archives of Cardiovascular Disease. Mayo Clinic does not endorse companies or products.

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Nutritional health benefits -

Read more about alternatives to milk. Mint , also known as mentha, is actually a genus of around types of plants including peppermint and spearmint. Mint oil is often used in toothpaste, gum, candy, and beauty products while the leaves are used either fresh or dried for teas and food.

Mint has one of the highest antioxidant capacities of any food. Mint has possible positive effects on allergies, common cold, indigestion , irritable bowel syndrome IBS , and skin. Read more about mint. Mushrooms, though classified as vegetables in the food world, are not technically plants.

They belong to the fungi kingdom and provide several important nutrients. The potential health benefits of mushrooms include helping to inhibit the growth of cancer cells, regulating blood pressure, and improving immune responses to infection.

Read more about mushrooms. Oats contain high levels of a type of fiber known as beta-glucan. Beta-glucan is known to help lower levels of bad cholesterol. The potential health benefits of oats include: reducing the risk of coronary artery disease, lowering the risk of colorectal cancer , and lowering blood pressure.

Read more about oats. Oily fish, such as salmon or mackerel, is an excellent source of omega-3 oils and lean protein. Potential health benefits of eating oily fish include: preventing cardiovascular disease , reducing the risk of rheumatoid arthritis , boosting infant sensory, cognitive, and motor development , improving memory , protecting vision , and preventing oral and skin cancers.

Read more about oily fish. People who regularly consume olive oil are at a lower risk of developing cardiovascular diseases, including hypertension high blood pressure , stroke, and hyperlipidemia high blood cholesterol and triglyceride levels.

In addition, olive oil intake may help treat inflammation, endothelial dysfunction problems with the inner linings of blood vessels , thrombosis and carbohydrate metabolism. Read more about olive oil. Onions can vary in size, shape, color, and flavor. The most common types are red, yellow, and white onion.

Flavors can vary from sweet and juicy with a mild flavor to sharp, spicy, and pungent, often depending on the season in which they are grown and consumed.

An estimated billion pounds of onions are harvested each year worldwide. The possible health benefits of consuming onions include lowering the risk of several types of cancer, improving mood, and maintaining the health of skin and hair.

Read more about onions. An orange has over different phytochemicals and more than 60 flavonoids, many of which have been shown to have anti-inflammatory properties and strong antioxidant effects.

Oranges also contain thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium, and copper. Because of their high vitamin C content over twice the daily need , oranges are associated with boosting the immune system. Read more about oranges.

Studies have found that oregano has antimicrobial activity , anti-inflammatory properties , and components in oregano may help slow down or prevent the progression of disease in patients with breast cancer.

Read more about oregano. Papayas grow in tropical climates and are also known as papaws or pawpaws. The possible health benefits of consuming papaya include a reduced risk of heart disease, diabetes, cancer, aiding in digestion, improving blood glucose control in people with diabetes, lowering blood pressure, and improving wound healing.

Read more about papaya. Peaches are a characteristically fuzzy fruit native to northwest China. They are a member of the stone fruit family, meaning that they have one large middle seed, along with cherries, apricots, plums, and nectarines.

One medium peach contains 2 percent or more daily value of vitamins E and K, niacin, folate, iron, choline, potassium, magnesium, phosphorus, manganese, zinc, and copper. They have been shown to ward off obesity-related diseases, such as diabetes, metabolic syndrome, and cardiovascular disease.

Read more about peaches. Peppermint is used as a traditional or folk remedy for several conditions and illnesses because of its calming effects.

The potential health benefits of peppermint include: treating the symptoms of irritable bowel syndrome IBS , calming skin irritation and itchiness, and preventing the onset of headaches and associated symptoms.

Read more about peppermint. Pineapple is a source of important vitamins and minerals such as thiamin, riboflavin, vitamin B-6, folate, pantothenic acid, magnesium, manganese, and potassium.

It also contains antioxidants and polyphenols, such as beta-carotene. Fresh pineapple is the only known source of an enzyme called bromelain, which may help reduce joint pain and the symptoms of arthritis, reduce inflammation, inhibit tumor growth, and shorten recovery time following plastic surgery.

Read more about pineapple. Along with the tomato and eggplant, the potato plant belongs to the nightshade family, of which some species are truly poisonous.

Today, potatoes are one of the cheapest universal crops to produce and are available year-round. The health benefits of consuming potatoes include maintaining bone structure, supporting heart health, reducing chronic inflammation, and preventing constipation. Read more about potatoes.

Pumpkin is an extremely nutrient dense food, meaning it is chock-full of vitamins and minerals but low in calories. There are many creative ways pumpkin can be incorporated into your diet, including desserts, soups, salads, preserves, and even as a substitute for butter.

The potential health benefits of pumpkin including supporting heart health, eye health, promoting fertility, and giving immunity a boost. Read more about pumpkin. Nutritionally, quinoa is considered a whole grain. Whole grains include the entire intact grain seed without removing any of its parts.

In contrast, when grains are milled or refined like white breads, white rice, and white pasta, they have been processed to create a finer, lighter texture, and are not as nutrient dense.

Quinoa is also a great source of protein. Consuming servings of whole grain foods per day can reduce the risk of cardiovascular disease, type 2 diabetes , high blood pressure, colon cancer , and obesity.

Many studies have shown that as whole grain intake increases, the risk for all five of these lifestyle-related conditions decreases. Read more about quinoa. Studies have found that rosemary may potentially help treat indigestion , enhance memory and concentration , provide neurological protection , and provide protection against macular degeneration.

Read more about rosemary. Sage is rich in antioxidants apigenin, diosmetin, and luteolin and important nutrients, such as vitamin K. Read more about sage. Studies have found that spearmint may potentially have antioxidant and antifungal properties, reduce symptoms of nausea and other digestive problems , and treat hirsutism abnormal hair growth.

Read more about spearmint. The potential health benefits of spinach include: helping manage diabetes, helping preventing cancer, reducing the risk of asthma, lowering the risk of blood pressure, and improving bone health.

Read more about spinach. Strawberries are one of the most popular, refreshing, and healthy treats on the planet; they contain many vitamins and antioxidants that can be beneficial for your health. The potential health benefits of strawberries include: reducing the risk of heart disease, stroke, cancer, blood pressure, constipation, allergies, diabetes, and depression.

Read more about strawberries. Sweet potatoes pack a powerful nutritional punch. They have over percent of your daily needs for vitamin A in one medium potato, plus high levels of fiber and potassium. The potential health benefits of sweet potatoes include a protective role against prostate cancer, promoting fertility, boosting immunity, and supporting vision.

Read more about sweet potatoes. Thyme preparations may be more effective than acne prescription creams, according to scientists at Leeds Metropolitan University in England.

Studies have found that thyme may potentially protect against hypertension , help fight off foodborne bacterial infections , and induce cell death in breast cancer cells. Read more about thyme.

Tofu, made from soybean curds, is naturally gluten-free and low calorie, contains no cholesterol, and is an excellent source of protein, iron, and calcium.

The isoflavones a type of compound called phytoestrogens in soy foods have been linked to a decreased risk for osteoporosis, while the calcium and magnesium in soy may help to lessen PMS symptoms, regulate blood sugar, and prevent migraine headaches. Read more about tofu.

Tomatoes are a rich source of vitamins A and C and folic acid. Cauliflower is a very versatile cruciferous vegetable. You can add it to curries, roast it with olive oil, or use it raw in salads or for dipping. Cucumbers make a refreshing snack. They are low in both carbs and calories, consisting mostly of water.

They also contain small amounts of vitamin K and other nutrients. Garlic is a healthy and tasty addition to salads and cooked savory dishes. It contains allicin, which has antioxidant and antimicrobial effects. Its nutrients may also reduce the risk of cancer and cardiovascular disease. Kale is high in fiber, vitamins C and K, and other nutrients.

It adds a satisfying crunch to salads and other dishes. You can also add it to stir fries or bake in the oven to make crunchy kale chips. Onions have a strong flavor and feature in many recipes.

They contain a number of bioactive compounds believed to have health benefits. Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and provide nutrients such as potassium and vitamin C.

For a bit of fun and extra flavor, try growing tomatoes on your windowsill. Other vegetables worth mentioning are artichokes, Brussels sprouts , cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, collard greens, turnips, and zucchini.

Fish and other seafood can be healthy and nutritious. Salmon is a type of oily fish that is tasty and high in nutrients, including protein and omega-3 fatty acids.

It also contains some vitamin D. Sardines are small, oily, and highly nutritious fish. They provide many nutrients, including calcium and vitamin D. Shellfish are nutrient dense and make a tasty light meal. Edible shellfish include clams, mollusks, and oysters.

Be sure to get them from a reputable source to ensure they are fresh and toxin-free. Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It also provides selenium and vitamin B Trout is another type of delicious freshwater fish, similar to salmon.

Tuna tends to be low in fat and calories and high in protein. Be sure to buy low mercury varieties that are responsibly sourced. Whole grains play an important role in your diet because they are healthy carbs and provide a variety of micronutrients, fiber and, fuel for your body.

Brown rice is more nutritious than white rice, with decent amounts of fiber, vitamin B1, and magnesium. Oats provide nutrients and powerful fibers called beta glucans. Glucans provide numerous benefits, including helping lower cholesterol and feed beneficial bacteria in the gut.

It is also an excellent source of plant-based protein. Whole grain breads can be high in fiber and other nutrients, and are a better choice than highly processed white bread.

When buying bread, compare product labels and look for those with the most dietary fiber and the least added sugar. Ezekiel bread is made from organic sprouted whole grains and legumes.

Legumes are a great plant-based source of protein, iron, and fiber. Legumes can sometimes interfere with digestion and nutrient absorption, but soaking and properly preparing them can reduce this risk. Green beans, also called string beans, are an unripe variety of the common bean.

Use them whole as a side dish or add them cold to salads. Kidney beans contain fiber and various vitamins and minerals. Lentils are another popular legume. Peanuts are, in fact, legumes, not true nuts. They are tasty and high in nutrients and antioxidants.

One study has concluded that peanuts can aid in weight loss and may help manage blood pressure. For those who can tolerate them, dairy products are a healthy source of various important nutrients.

A single slice of cheese may offer about the same amount of nutrients as an entire cup ml of milk. However, it can be high in fat. There are many types of cheese, with different flavors and textures.

Opt for less processed varieties of cheese. Dairy milk contains vitamins, minerals, protein, and calcium. However, full-fat dairy may increase the risk of CVD and some cancers. Yogurt is made from milk that is fermented through the addition of live bacteria.

But the benefits of good nutrition go beyond weight. Good nutrition can help:. Good nutrition means your body gets all the nutrients, vitamins, and minerals it needs to work its best.

Plan your meals and snacks to include nutrient-dense foods that are also low in calories. To get the benefit of the natural fiber in fruits, you should eat fruit whole rather than as juices. At least half of the cereals, breads, crackers, and pastas you eat should be made from whole grains.

Lean cuts of meat and poultry have less fat and fewer calories but are still good sources of protein. As you age, you may lose interest in eating and cooking. Small changes can help you overcome some of the challenges to eating well.

Try new recipes or adding different herbs and spices. Some medicines can affect your appetite or sense of taste - talk to your doctor. Try softer foods like cooked vegetables, beans, eggs, applesauce, and canned fruit.

Talk to your doctor or dentist if there is a problem with your teeth or gums. Talk to your doctor or registered dietician to figure out which foods to avoid while still maintaining a balanced diet.

Try dining out with family, friends, or neighbors.

Good Nutgitional is essential in Nutritional health benefits current and venefits Nutritional health benefits of Americans healthy across the lifespan. Breastfeeding helps protect against childhood illnesses, Alternate-day fasting meal plan ear and respiratory infections, asthma, and sudden infant death benefots SIDS. People with healthy eating patterns live longer and are at lower risk for serious health problems such as heart disease, type 2 diabetes, and obesity. For people with chronic diseases, healthy eating can help manage these conditions and prevent complications. Fewer than 1 in 10 children and adults eat recommended daily amount of vegetables. Only 4 in 10 children and fewer than 1 in 7 adults eat enough fruit.