Nutrition Library


FRUITS
SPICES
VEGETABLES


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FRUITS


Apples

Apples are a good source of fiber and vitamin C. They also contain polyphenols, which may have numerous health benefits. Apples are incredibly good for you, and eating them is linked to a lower risk of many major diseases, including diabetes and cancer. What’s more, its soluble fiber content may promote weight loss and gut health.

Weight Loss – They’re also particularly filling due to their high fiber content.

Heart Health – They’re high in soluble fiber, which helps lower cholesterol. They also have polyphenols, which are linked to lower blood pressure and stroke risk.

Lower Risk of Type 2 Diabetes – This is possibly due to their polyphenol antioxidant content.

Obesity – The type of fiber in apples feeds good bacteria and may be the reason they protect against obesity, heart disease, and type 2 diabetes.

Cancer – Apples have several naturally occurring compounds that may help fight cancer. Observational studies have linked them to a lower risk of cancer and death from cancer.

Asthma – Apples contain antioxidant and anti-inflammatory compounds that may help regulate immune responses and protect against asthma.

Bone Health – The antioxidant and anti-inflammatory compounds in apples may promote bone health. What’s more, eating fruit may help preserve bone mass as you age.

Stomach Lining – Apples contain compounds that may help protect your stomach lining from injury due to NSAID painkillers.

Memory – According to animal studies, apple juice may help prevent the decline of neurotransmitters that are involved in memory.

Learn more about Apples – The above information was taken from an article on healthline.com  and it was written by Atli Arnarson PhD from an article written on March 18th, 2019. To learn more about Oranges and read the entire article, go to https://www.healthline.com/nutrition/10-health-benefits-of-apples#section7


Blackberries

Blackberries are packed with vitamin C which helps:

  • heal wounds
  • regenerate the skin
  • battle free radicals (molecules released by toxins) in the body
  • absorb iron
  • shorten the common cold
  • prevent scurvy

Great source of vitamin K and ihgh in fiber

High in manganese which helps with healthy bone development and a healthy immune system. It also helps your body metabolize carbs, amino acids, and cholesterol

May boost brain health and help prevent and control gum disease and cavities

Learn more about Strawberries – The above information was taken from an article on healthline.com  and it was written by Natalie Butler, RD, LD from an article written on June, 21, 2017 Read the entire article at  https://www.healthline.com/health/benefits-of-blackberries


Blueberries

Blueberries have the highest antioxidant capacity of all the popular fruits and vegetables!

It is low in calories but high in fiber, vitamin C and vitamin K.

Several studies suggest that blueberries and blueberry juice reduce DNA damage, which is a leading driver of aging and cancer.

They help lower blood pressure in numerous studies and reduced risk of heart attacks.

They also benefit your brain by aiding brain function and delaying mental decline plus have anti-diabetes effectsimproving insulin sensitivity and lowering blood sugar levels.

Learn more about Blueberries:
The above information was taken from an article on healthline.com 
Written by Joe Leech, MS
Article written on October 9, 2018
Read the entire article at https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries


Oranges

Oranges are a healthy source of fiber, vitamin C, thiamine, folate, and antioxidants. Oranges may benefit heart health and help prevent kidney stones. While not rich in iron, they may also protect against anemia by increasing your iron absorption.

Heart health – Heart disease is currently the world’s most common cause of premature death. Flavonoids — especially hesperidin — in oranges may have protective effects against heart disease (11Trusted Source16).

Clinical studies in humans note that daily intake of orange juice for four weeks has a blood-thinning effect and may reduce blood pressure significantly (11Trusted Source17Trusted Source).

Fibers also seem to play a role. Intake of isolated fibers from citrus fruits has been shown to decrease blood cholesterol levels (8).

Taken together, it is likely that regular consumption of oranges may help lower your risk of heart disease.

Kidney stone prevention – Oranges are a good source of citric acid and citrates, which are believed to help prevent kidney stone formation.

Potassium citrate is often prescribed to patients with kidney stones. Citrates in oranges seem to have similar effects (14Trusted Source15Trusted Source).

Anemia prevention – Anemia is a condition characterized by low levels of red blood cells or hemoglobin, decreasing its ability to carry oxygen. It is often caused by iron deficiency.

Although oranges are not a good source of iron, they are an excellent source of organic acids, such as vitamin C (ascorbic acid) and citric acid.

Both vitamin C and citric acid can increase your body’s absorption of iron from the digestive tract (18Trusted Source19Trusted Source).

When eaten with iron-rich food, oranges may help prevent anemia.

Learn more about Oranges – The above information was taken from an article on healthline.com  and it was written by Atli Arnarson PhD from an article written on March 18th, 2019. To learn more about Oranges and read the entire article, go to https://www.healthline.com/nutrition/foods/oranges 


Strawberries

Strawberries are very rich in antioxidants and plant compounds. The health benefits include reduced cholesterol, blood pressure, inflammation, and oxidative stress. They may also help prevent big spikes in both blood sugar and insulin levels.

They are a good source of vitamin C, manganese, folate (vitamin B9), and potassium.

They may decrease your risk of heart disease and cancer, as well as help regulate blood sugar.

Learn more about Strawberries – The above information was taken from an article on healthline.com  and it was written by Adda Bjarnadottir, MS, RDN (Ice) from an article written on March 27th, 2019. Read the entire article at https://www.healthline.com/nutrition/foods/strawberries



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SPICES


Ginger 

Ginger is among the healthiest spices on the planet. It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain. It is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties. It can help with morning sickness, muscle pain and soreness, osteoarthritis, lower blood pressure and improve heart disease risk, chronic indigestion, reduce menstrual pain, lower cholestorol levels, prevent cancer, protect against Alzheimer’s disease, fight infections and more.

Nausea, Especially Morning Sickness – 1-1.5 grams of ginger can help prevent various types of nausea. This applies to sea sickness, chemotherapy-related nausea, nausea after surgery and morning sickness.

May Reduce Muscle Pain and Soreness – Ginger appears to be effective at reducing the day-to-day progression of muscle pain, and may reduce exercise-induced muscle soreness.

Many other benefits:

  • The Anti-Inflammatory Effects Can Help With Osteoarthritis
  • May Drastically Lower Blood Sugars and Improve Heart Disease Risk Factors
  • Can Help Treat Chronic Indigestion
  • May Significantly Reduce Menstrual Pain
  • May Lower Cholesterol Levels
  • May Help Prevent Cancer
  • May Improve Brain Function and Protect Against Alzheimer’s Disease
  • The Active Ingredient in Ginger Can Help Fight Infections

Learn more about Ginger – The above information was taken from an article on healthline.com  and it was written by Joe Leech, Dietitian, from an article written on June 4th, 2017. Read the entire article at https://www.healthline.com/nutrition/11-proven-benefits-of-ginger#TOC_TITLE_HDR_2


Turmeric

Turmeric may be the most effective nutritional supplement in existence. Many high-quality studies show that it has major benefits for your body and brain. It has powerful anti-inflammatory effects and is a very strong antioxidant. It can help with inflammation, depression, Alzheimer’s disease, delay or reverse age-related decreases in brain function, heart disease, cancer, arthritis and more.

Most of the studies on this herb are using turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram per day.Unfortunately, curcumin is poorly absorbed into the bloodstream. It helps to consume black pepper with it, which contains piperine, a natural substance that enhances the absorption of curcumin by 2,000% (3Trusted Source).

Chronic inflammation contributes to many common Western diseases. Curcumin can suppress many molecules known to play major roles in inflammation.

Powerful antioxidant effects, it neutralizes free radicals on its own but also stimulates your body’s own antioxidant enzymes.

Boosts levels of the brain hormone BDNF, which increases the growth of new neurons and fights various degenerative processes in your brain like:

  • Depression
  • Alzheimer’s disease 
  • Can delay or even reverse many brain diseases and age-related decreases in brain function.

Heart Disease, it improves the function of the endothelium and is a potent anti-inflammatory agent and antioxidant.

Cancer, prevent and perhaps even treat cancer

Arthritis, can help treat symptoms of arthritis and is in some cases more effective than anti-inflammatory drugs.

Learn more about Tumeric– The above information was taken from an article on healthline.com  and it was written by Kris Gunars, BSc from an article written on July 13th, 2018. Read the entire article athttps://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric


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VEGETABLES


Beets

Beets are low in calories and a great source of nutrients, including fiber, folate and vitamin C. They also contain nitrates and pigments that may help lower blood pressure and improve athletic performance.

Many Nutrients in Few Calories – Beets are loaded with vitamins and minerals and low in calories and fat. They also contain inorganic nitrates and pigments, both of which have a number of health benefits.

Help Keep Blood Pressure in Check – Beets contain a high concentration of nitrates, which have a blood pressure-lowering effect. This may lead to a reduced risk of heart attacks, heart failure and stroke.

Can Improve Athletic Performance – Eating beets may enhance athletic performance by improving oxygen use and time to exhaustion. To maximize their effects, beets should be consumed 2–3 hours prior to training or competing.

Learn more about Beets – The above information was taken from an article on healthline.com and it was written by Daisy Coyle, APD on May 26, 2017. To learn more about Beets and read the entire article, go to https://www.healthline.com/nutrition/benefits-of-beets#section2