What are the health benefits of popular foods?

Date: Nov-28-2013Though the field of medicine continues to advance and branch out in so many ways, nutritionists and health experts continue to praise the benefits of certain foods. In fact, eating healthfully has been shown to reduce the risk of obesity, cardiovascular illnesses and even certain types of cancer.1

However, understanding which foods to eat for specific benefits can sometimes be difficult, which is why Medical News Today previously supplied a list of the top 10 healthy foods.

Now, MNT specifies the health benefits of a much wider range of foods, providing a cornucopia of delicious and nutritious options for individuals who wish to boost their health by eating healthfully.

Food products mentioned in this article include: apples, basil, broccoli, cinnamon, cranberries, flaxseed, garlic, ginger, honey, oily fish, olive oil, oregano, peppermint, rosemary, sage, spearmint, thyme, and watermelons.

Below is a list of the food products along with information regarding their potential health benefits:

Apples

Apples are sometimes called "nutritional powerhouses" because of their impressive nutritional profile.

Apples are rich in Vitamin C (a powerful natural antioxidant), B-complex vitamins, dietary fiber, phytonutrients (which help protect the body from the detrimental effects of free radicals), and minerals such as calcium and potassium.2

Studies have revealed that eating apples can potentially help prevent dementia3, reduce your risk of stroke4, and reduce your risk of diabetes5

Read more about apples.

Basil

Basil is rich in vitamin A, vitamin K, vitamin C, magnesium, iron, potassium, and calcium.

Studies have revealed that basil can potentially reduce inflammation and swelling6, prevent the harmful effects of aging7, and may be useful in treating arthritis and inflammatory bowel diseases.8

Read more about basil.

Broccoli

Broccoli contains high levels of fiber (both soluble and insoluble) and is a rich source of vitamin-C.

In addition, broccoli is rich in vitamin A, iron, vitamin K, B-complex vitamins, zinc, phosphorus and phyto-nutrients.

Studies have found that broccoli can potentially help prevent osteoarthritis9, protect your skin against the effects of UV light10, reverse diabetes heart damage11, and reduce bladder cancer risk.12

Read more about broccoli.

Cinnamon

Studies have found that cinnamon can potentially be effective against HIV13, improve glucose and lipids levels in patients with type 2 diabetes14, help prevent Alzheimer's disease,15 and stop the destructive process of multiple sclerosis (MS).16

In addition, researchers at Penn State found that consuming cinnamon can help reduce the body's negative responses to eating high-fat meals.17

Read more about cinnamon.

Cranberries

Cranberries are a good source of vitamin C, fiber and vitamin E.

Studies have found that cranberries can potentially be effective at reducing the risk of cardiovascular disease (CVD)18, slowing tumor progression19, preventing urinary tract infections20, and can benefit oral health by preventing bacteria from binding to teeth.

Read more about cranberries.

Flaxseed

Flaxseed is not only "an excellent source of two fatty acids that are essential for human health - linoleic acid and alpha-linolenic acid," but also "an excellent source of fiber and a good source of minerals and vitamins", according to the American Nutrition Association.21

The potential health benefits associated with flaxseed include: lowering cholesterol22, protecting against cancer23, preventing hot flashes24, and improving blood sugar levels.25

Read more about flaxseed.

Garlic

Garlic is widely used for several conditions linked to the blood system and heart.

Studies have found that garlic can potentially be a very powerful antibiotic26, help protect the heart during cardiac surgery and after a heart attack27, lower the risk of developing lung cancer28, and reduce high cholesterol and blood pressure levels.29

Read more about garlic.

Ginger

Ginger contains a chemical which is used as an ingredient in antacid, laxative and anti-gas medications.

Studies have found that ginger can potentially prevent inflammation of the colon30, reduce exercise-induced muscle pain31, help alleviate nausea caused by chemotherapy32, and reduce the severity of period pains.33

Read more about ginger.

Honey

Honey possesses antiseptic and antibacterial properties.

Studies have found that honey can potentially help prevent GERD (gastroesophageal reflux)34, shorten the duration of bacterial diarrhea35, help heal burns36, minimize seasonal allergies37, and fight off infections.38

Read more about honey.

Oily fish

Oily fish, such as salmon or mackerel, are an excellent source of omega-3 oils and lean protein.

Potential health benefits of eating oily fish include: preventing cardiovascular disease39, reducing your risk of rheumatoid arthritis40, boosting infant sensory, cognitive, and motor development41, improving memory42, protecting vision43, and preventing oral and skin cancers.44

Read more about oily fish.

Olive oil

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).45

In addition, olive oil intake may help treat inflammation, endothelial dysfunction (problems with the inner linings of blood vessels), thrombosis and carbohydrate metabolism.45

Read more about olive oil.

Oregano

Oregano is a rich source of vitamin K and dietary antioxidants.

Studies have found that oregano has antimicrobial activity46, anti-inflammatory properties47, and components in oregano may help slow down or prevent the progression of disease in patients with breast cancer.48

Read more about oregano.

Peppermint

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)49, calming skin irritation and itchiness, preventing the onset of headaches and associated symptoms.50

Read more about peppermint.

Rosemary

Rosemary is a rich source of antioxidants and anti-inflammatory compounds.

Studies have found that rosemary may potentially help treat indigestion51, enhance memory and concentration52, provide neurological protection53, and provide protection against macular degeneration.54

Read more about rosemary.

Sage

Sage is rich in antioxidants (apigenin, diosmetin, and luteolin) and important nutrients, such as vitamin K.

Studies have found that sage may potentially improve memory and information processing among people who suffer from mild Alzheimer's disease55, and help lower cholesterol and triglyceride levels in patients with diabetes type 2.56

Read more about sage.

Spearmint

Spearmint contains high amounts of vitamins, antioxidants and other vital nutrients.

Studies have found that spearmint may potentially have antioxidant and antifungal properties57, reduce symptoms of nausea and other digestive problems58, and treat hirutism (abnormal hair growth).59

Read more about spearmint.

Thyme

Thyme preparations may be more effective than acne prescription creams, according to scientists at Leeds Metropolitan University in England.60

Studies have found that thyme may potentially protect against hypertension61, help fight off foodborne bacterial infections62, and induce cell death in the breast cancer cells.63

Read more about thyme.

Watermelons

Watermelons are a very good source of vitamin C and vitamin A (which promotes good eyesight).

The potential health benefits of watermelons include: preventing cardiovascular disease64, and relieving muscle soreness65.

Read more about watermelons.

Written by Joseph Nordqvist

Copyright: Medical News Today

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Courtesy: Medical News Today Note: Any medical information available in this news section is not intended as a substitute for informed medical advice and you should not take any action before consulting with a health care professional.