Durian
There’s a King of fruits, known as Durian. One cup of which provides 80% of RDI for vitamin C.
It is also known for its manganese, B vitamins, copper, folate, plant compounds based antioxidants, and magnesium content.
https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2088/2
https://pubmed.ncbi.nlm.nih.gov/25172686/
Apples
Apple, one of the most popular fruits, which also happens to be highly nutritional.
They are high in fiber, vitamin C, potassium, and vitamin K, vitamin B.
Apple’s antioxidants help maintain a healthy heart, reduce risk of diabetes, cancer, and Alzheimer’s.
Animal and test-tube studies suggest antioxidants increases bone density.
Apple is also noted for its pectin content, which is a prebiotic fiber that nurtures good gut bacteria, improving digestion and metabolism.
https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2
https://pubmed.ncbi.nlm.nih.gov/26016654/
https://pubmed.ncbi.nlm.nih.gov/23244535/
Lemons
Lemons are indeed healthy citrus food, for they are a good source of vitamin C.
They help in lowering blood lipids and blood pressure.
Research findings from animal studies suggest plant compounds in lemons may help to prevent weight gain.
Some other studies implies citric acid in lemon could even help to treat kidney stones.
https://pubmed.ncbi.nlm.nih.gov/23254473/
https://pubmed.ncbi.nlm.nih.gov/25022990/
https://pubmed.ncbi.nlm.nih.gov/18946667/
Blueberries
Blueberries is another food with impressive nutrition profile.
High in fiber, vitamin C, vitamin K, manganese, and exceptionally high in antioxidants.
This high antioxidant content may help reduce chronic conditions like heart disease, diabetes, Alzheimer’s, and help immune system.
Eating blueberries has been shown to improve memory in older adults.
One study suggest eating blueberries regularly may help you defend against viral infections and oxidative stress.
https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1851/2
https://pubmed.ncbi.nlm.nih.gov/18759450/
https://pubmed.ncbi.nlm.nih.gov/24512603/
Grapefruit
Among citrus fruits, grapefruit stands apart.
Not just a good source of vitamins and minerals, it also helps in weight loss and reduces insulin resistance.
A study done on 91 people shows eating half a fresh grapefruit before meals and cut 1.3 kg of your weight along with showing a significant reduction in insulin levels and insulin resistance.
It also helps reduce cholesterol and prevent kidney stones!
https://pubmed.ncbi.nlm.nih.gov/16579728/
https://pubmed.ncbi.nlm.nih.gov/16579728/
https://pubmed.ncbi.nlm.nih.gov/22304836/
https://pubmed.ncbi.nlm.nih.gov/12908889/
Pineapple
Pineapple is a nutrition superstar when it comes to tropical fruits!
Just one cup (237 ml) of pineapple provides 131% of the Reference Daily Intake (RDI) for vitamin C and 76% of the RDI for manganese.
It is also a source of bromelain, which is known is known for its ability to digest protein and helps reduce inflammation. It may also help protect against cancer and tumor.
https://pubmed.ncbi.nlm.nih.gov/27602208/
https://pubmed.ncbi.nlm.nih.gov/26935541/
https://pubmed.ncbi.nlm.nih.gov/19700238/
Pecans
Pecans are not just mere desserts, they are quite nutritious too.
A study suggests you guessed, Pecans reduces bad LDL cholesterol.
But like it also contains polyphenols which act as antioxidants.
Another study done for four weeks implies that people who take pecans as 20% of their daily calorie intake better antioxidant profiles in heir blood.
https://jandonline.org/article/S0002-8223(98)00602-6/abstract
https://www.sciencedirect.com/science/article/pii/S0271531706001278
Walnuts
“Walnuts have a beneficial impact on heart-related risk factors. A popular nut rich omega-3 fatty acid alpha-linolenic acid (ALA) and other nutrients.
And just like with many other nuts, it helps improve cholesterol, reducing bad LDL and increasing good HDL cholesterol levels.
Improve blood pressure, reduce inflammation and, it may also have beneficial effects on the brain as it increases ‘inferential reasoning’
https://www.healthline.com/nutrition/benefits-of-walnuts
Hazelnuts
“Hazelnuts have beneficial effects on heart-related issues.
Studies suggest hazelnut-rich diet help improve cholesterol levels, decreases bad LDL cholesterol, and triglycerides, reduces inflammation, improves blood vessels, and increases the amount of Vitamin E in the blood.
https://nutritiondata.self.com/facts/nut-and-seed-products/3116/2
Pistachios
Another dry fruit high in fiber is Pistachios.
Pistachio may help improve cholesterol levels, helps increase good HDL cholesterol, decrease heart risk factors like blood pressure, blood sugar levels, and oxidative status which refers to blood levels of oxidized chemicals.
https://www.healthline.com/nutrition/9-benefits-of-pistachios#1
Cashews
It’s a well-established fact that cashews have a good nutrient profile.
There have been numerous studies on the benefits of having cashews in a diet.
One such study on people with metabolic diseases shows improvement in blood pressure if given diet containing 20% of calories from cashews.
Another study suggests cashews have antioxidant potential.
Few studies even imply that a high cashew diet may cause increase in blood sugar levels of people suffering from metabolic disorders.
Diet rich in cashews helps increase good cholesterol (HDL). But still, it shows no hard evidence in reducing body weight.
https://pubmed.ncbi.nlm.nih.gov/16733237/
Peanuts
A common misconception about peanuts, that they are tree nuts.
They are not. Peanuts belong to the legume family. But the nutrients profiles and health benefits are similar.
“A research study done on some 120,000 people suggest peanuts lower death rates. It may also help to avoid heart diseases.
Another study implies that peanut butter may help reduce type 2 diabetes risk among women who ate it more than five times a week.
Just as interestingly, mothers who ate peanuts once or more per week during pregnancy, their kids show a lower risk of asthma and allergic diseases.
It is advised to choose peanut butter with the highest peanut content because many brands add a huge amount of oils and added sugars or make it salted which negates some of its health benefits.
Try choosing plain, unsalted, unflavored peanuts.
https://nutritiondata.self.com/facts/legumes-and-legume-products/4448/2
Brazil Nuts
Somewhere in the pristine wilderness of Amazon, (the rainforest, not the dot com one) lies an incredibly rich source of selenium, The Brazil nuts.
Selenium required only in small amounts by your body. Though it is required in many bodily functions, it also acts as an antioxidant.
A one-ounce (28-gram) serving of Brazil nuts will provide you with more than 100% of the RDI for selenium. People undergoing hemodialysis because of kidney disease are usually selenium deficient. When these people were given one Brazil nut a day for three months, there blood selenium level returned to normal.
It not only reduce cholesterol, reduce oxidative stress and inflammation but also improves the function of blood vessels in obese teenagers.
https://pubmed.ncbi.nlm.nih.gov/20018488/
Macadamia Nuts
Another great source of monounsaturated fat is Macadamia nuts containing wide range of nutrients.
Now, because of their relatively high content in monounsaturated fat, it’s primarily related to heart health.
Macadamia-rich diet generates similar effects to that of a heart-healthy diet proposed by the American Heart Association.
It not only reduce risk of heart diseases but also reduce cholesterol levels and inflammation.
https://nutritiondata.self.com/facts/nut-and-seed-products/3123/2
Almonds
Almonds might help you in reducing cholesterol.
Studies suggests almond rich diet can reduce bad cholesterol (LDL, oxidixed LDL),
But, another study contraditcs the finding suggesting the evidence is weak.
But still, adding almonds to a low-calories diet may help in regulating blood pressure.
In diabeteic patients, One ounce of almonds consumed together with meal can reduce hike blood sugar by 30%, it also reduce inflammation.
Almonds may also improve our gut microbiota including, Bifidobacteria and Lactobacillus.
https://www.healthline.com/nutrition/9-healthy-nuts#section2
Detox Water Improves Complexion (Myth vs. Truth)
There is no evidence that Detox Water can help flush out the toxins from the body and nor does it help to improve the complexion.
https://pubmed.ncbi.nlm.nih.gov/20646222/
Sweet Potatoes
Those vibrant orange coloured sweet potatoes not only taste great but have numerous health benefits as well.
A serving of medium sized sweet potato can contain upto 4g of fiber, 2g of protein and is also rich in Vitamin C, Vitamin B6, Manganese and Potassium.
A sweet potato can fulfil 438% of daily Vitamin A requirements and as it is rich in beta-carotine.
Studies suggest that consumption of beta-carotine can significantly decrease the risk of different types of cancer.
Caiapo is another type of white sweet potato and have an additional benefit of being anti-diabetic effect.
As per a successful study, few people with diabetes were given 4g of Caiapo daily that led to a significant reduction in their blood sugar and cholesterol levels.
https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2
https://pubmed.ncbi.nlm.nih.gov/8271280/
Alkaline Diet (Myth vs. Truth)
The alkaline diet is healthy as it is based on whole foods, high intake of fruits and vegetables and other plant based compounds.
But, that belief that alkaline diet improve health because of it’s alkalizing effect is a bit far-fetched.
Although there are positive effects of this diet but only in a very small subset of population. Like, people with kidney problems might get benefits from a low protein alkalizing diet.
However, such claims haven’t been proven by any reliable studies.
https://pubmed.ncbi.nlm.nih.gov/23551968/
Red Cabbage
This vegetable, rich in antioxidants and other healthy properties, belongs to cruciferous vegetable family.
One cup or 89 grams of raw red cabbage contains 2 grams of fiber as well as 85% of the daily vitamin-C requirement.
Healthy plant compounds like Anthocyanins is abundant in red cabbage, which is also the reason for it’s color.
A 2012 and 2014 studies done on rats concluded that Red cabbage helps fight blood cholesterol levels and protects heart and liver.
https://pubmed.ncbi.nlm.nih.gov/22228433/
https://pubmed.ncbi.nlm.nih.gov/24467544/
Skipping Breakfast
It’s a general perception that breakfast is the healthiest and most important meal of the day. Many official nutritional guidelines say so.
The claim is that skipping breakfast may even put you at an obesity risk and having breakfast daily can help you lose weight.
Nearly one fourth of all American skips breakfast regularly. Seems like a problem.
But, contrary to popular belief, the latest studies suggest that breakfast is a matter of personal choice.
https://pubmed.ncbi.nlm.nih.gov/25088521/
https://pubmed.ncbi.nlm.nih.gov/23340006/
https://pubmed.ncbi.nlm.nih.gov/23672851/
https://pubmed.ncbi.nlm.nih.gov/26101624/
Nuts
Nuts are good source of protein, fiber and fat.
They do contain some saturated fat but mostly its mono-saturated, along with omega 6 and omega 3 poly-saturated fat. They are also a good source of vitamins and minerals like vitamin-E and Magnesium.
One analysis done on 33 studies concluded that diet rich in nuts do not cause significant weight gain or weight loss. Despite that, much research suggests that people who eat nuts regularly tend to live longer, probably because nuts help prevent various chronic diseases.
https://pubmed.ncbi.nlm.nih.gov/23595878/
https://pubmed.ncbi.nlm.nih.gov/26066329/
https://pubmed.ncbi.nlm.nih.gov/24847854/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4121755/
Detox Water To Eliminate Toxins (Myth vs. Truth)
Products like detox water or Detoxification are a popular claim among many diets.
Clams had been made that detox products helps in weight loss and cleanse and eliminate toxins from body.
But, the poorly described vague terms Toxins and Detox never actually specify what they actually eliminate and how it all works.
Our bodies already have inbuilt detox mechanism designed to get rid of toxins. So far, there are no hard evidence that any external product or diet helps you detox better.
https://pubmed.ncbi.nlm.nih.gov/25522674/
Infusing Water Reason For More Drinking Water
However, people often find plain water boring.
If using your water with fruits and vegetables means that you drink more water and less sweet drinks, then this can only be a good thing.
https://www.healthline.com/nutrition/detox-water-101#section1
Asparagus
This spring vegetable is rich in many vitamins and minerals, making it an excellent addition to any diet.
Just half a cup (90 grams) of asparagus provides one-third of your daily folate needs. This amount also provides selenium, vitamin-K, thiamine and riboflavin.
Obtaining adequate folate from sources such as asparagus can provide protection from diseases and prevent neural tube birth defects during pregnancy.
Some test-tube studies also suggest that asparagus can benefit the liver by supporting its metabolic function and protecting against toxicity.
https://pubmed.ncbi.nlm.nih.gov/12569109/
https://pubmed.ncbi.nlm.nih.gov/20229516/
https://pubmed.ncbi.nlm.nih.gov/19895471/
Green Peas
Green peas are considered to be rich in starch, meaning higher number of carbs and calories that may affect sugar levels when taken in large amounts.
At the same time, green peas can also be incredibly nutritious as a cup of cooked green peas (approx. 160g) have 9 grams each of fiber and protein and are also rich in vitamin A, C and K riboflavin, thiamine, niacin and folate.
Because of the rich fibrous content, peas promote better digestive health and regular bowel movements.
They are also known to be rich in saponins, a plant compound that minimizes the risk of cancer in the body.
https://pubmed.ncbi.nlm.nih.gov/19335713/
https://pubmed.ncbi.nlm.nih.gov/20550961/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4266039/
Garlic
Many studies shows that garlic may help regulate blood sugar levels and reduce heart risks.
Garlic compounds like diallyl trisulfide causes decrease in blood sugar and improves insulin sensitivity in a test conducted on diabetic rats.
Another study result suggests that when garlic is fed to two groups of participants, one with and other without heart disease, their total blood cholesterol, LDL cholesterol and triglycerides while increasing HDL cholesterol in both groups.
Another garlic compound Allicin is known to kill cancer cells in liver. But as always, more research is needed to have a better understanding.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249897
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/
Ginger
In one study, participants with osteoarthritis who were treated with a concentrated ginger extract experienced reduced knee pain and relief from other symptoms.
Further research suggests that ginger may also help in the treatment of diabetes.
A 2015 study showed the effects of ginger supplements on diabetes. After 12 weeks, ginger was found to be effective in decreasing blood sugar levels.
https://pubmed.ncbi.nlm.nih.gov/10178636/
https://pubmed.ncbi.nlm.nih.gov/24642205/
https://pubmed.ncbi.nlm.nih.gov/16117603/
https://pubmed.ncbi.nlm.nih.gov/11710709/
Detox Water
Drinking detox water helps ease your digestive functioning and lose weight. However, studies indicate that taking in regular water can get you the same results.
https://pubmed.ncbi.nlm.nih.gov/17519319/
https://pubmed.ncbi.nlm.nih.gov/14671205/
https://pubmed.ncbi.nlm.nih.gov/18787524/
https://pubmed.ncbi.nlm.nih.gov/24179891/
https://pubmed.ncbi.nlm.nih.gov/25097411/
Walking Is Nearly As Healthy As Running
A study published in the journal 2014 Arteriosclerosis, Thrombosis and Vascular Biology found that brisk walking can be as effective as running in lowering the rate of high blood pressure, diabetes and high cholesterol.
The key is to maintain a pace that keeps your heart rate high and covers the same distance as your running route – which, of course, can take a while.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4067492/
Artificial Trans Fats
Trans fats are formed as a side product when vegetable oils are hydrogenated.
Food producers typically use a chemical process to harden vegetable oil, such as merge.
Because trans fats have been linked with poor health, margarine free of trans fats is becoming increasingly common.
A high intake of trans fats is associated with various chronic diseases, such as abdominal obesity, inflammation and heart disease, to a name a few.
https://pubmed.ncbi.nlm.nih.gov/17636085/
https://pubmed.ncbi.nlm.nih.gov/15051604/
https://pubmed.ncbi.nlm.nih.gov/26268692/
Vitamin-D
Vitamin-D is a unique vitamin that actually acts as a hormone in the body. The skin produces vitamin-D when exposed to ultraviolet rays from the sun. In this way people got most of their daily requirement throughout development.
However, today a large part of the world lacks this important nutrient. In many places, the sun is not available throughout the year. And, where there is sun, many people use sunscreen before going outside. Sunscreen effectively inhibits vitamin-D generation in the skin.
So, if you are deficient in vitamin-D, then you are actually lacking a major hormone in the body. Deficiency is associated with many serious diseases, including diabetes, cancer, osteoporosis, and others. To find out if you are at risk, see a doctor and have your blood levels measured. Unfortunately, getting enough vitamin-D from the diet can be difficult.
https://pubmed.ncbi.nlm.nih.gov/15886381/
https://pubmed.ncbi.nlm.nih.gov/18541825/
https://pubmed.ncbi.nlm.nih.gov/17556697/
Sugar Is As Bad For You As Cigarettes
Since cigarettes have long been associated with cancer, heart disease, and stroke, researchers have found that the use of sugar causes similar deadly conditions.
According to a 2016 report in the journal Nutrients, too much sugar “leads to a wide range of chronic diseases, including obesity, heart disease, diabetes and non-alcoholic fatty liver disease (NAFLD), as well as cognitive decline and even cancer.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133084/
