Benefit: bone health

Green beans

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Green beans are an excellent source of vitamin K, manganese, folate and fiber. They are rich in chlorophyll, stopping some carcinogenic effects and slowing down growth of cancer tumors. Thanks to folate and iron content, it is good to eat them during pregnancy to ensure healthy prenatal development, as well as for energy boost. Green beans are beneficial for bone and heart health and good for lowering cholesterol. Another compound they are rich in is silicon, supporting skin and nail growth. Due to high carotenoid content, they keep eye health in check and prevent macular degeneration. As a downside, raw green beans contain protein lectin, which might cause digestive issues.

Date

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Date is a tropical fruit packed with nutrients and natural sugars. It is high in fiber, helping digestion and regular bowel movements to prevent constipation and colorectal cancer. Date is beneficial for brain health and memory, preventing some diseases like Alzheimer’s. Compounds in date are believed to help facilitate natural labour by reducing its duration and aid contractions. Antioxidants from date, primarily phenolic and flavonoid compounds have anti-inflammatory and anti-cancer effect on the body and some nutrients such as manganese, magnesium, selenium and copper keep bones strong and healthy and prevent osteoporosis. Date is a great source of potassium, controlling the heart rate and blood pressure and promoting heart health, as well as iron, good for anemia treatment. Also rich in plant-derived estrogen, date might help relieve symptoms of menopause in women.

Fig

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Considered the oldest cultivated fruit, fig contains lots of fiber, making it a good remedy for constipation and improving digestion. Prebiotics found in fig also help with digestion and gut health. Fig leaf tea or extract may be beneficial for reducing blood sugar levels and diabetes treatment. Thanks to high fiber and potassium content, fig can lower high blood pressure. It is rich in antioxidants, especially polyphenols. Some other potential benefits include improving hair and bone health, due to calcium and magnesium content.

Kale

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Kale is one of the most nutrient rich foods known. It is packed with vitamin K, antioxidants and fiber, which make it great for diabetes prevention and treatment. Like other green vegetables, it contains chlorophyll, which might reduce the risk of cancer. Similar anti-cancer effects in kale come from high amounts of vitamin C, selenium and other antioxidants. Loaded with vitamin K that helps blood clotting and rich in calcium and phosphorus, kale is a good choice to keep bones healthy. Combination of vitamin C and A in kale support skin and hair growth and antioxidants lutein and zeaxanthin make it beneficial for eye health. Kale is high in nitrates, which help boosting physical performance in athletes and iron, helping supply muscles with oxygen.

Brussels sprout

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Brussels sprout stands out with its antioxidant content, particularly kaempferol. This compound may have anti-inflammatory and anti-cancer properties by reducing cancer cell growth and can improve heart health. Brussel sprout is rich in vitamin C and loaded with vitamin K, helping blood clotting and boosting bone health and has a high fiber content. Like other leafy vegetables, it is a great choice for people with diabetes and for regulating blood sugar levels. Omega-3 fats are also present in brussels sprout in decent amounts, making it a good plant based source of these healthy fats.

Apricot

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Apricot is a great plant based source of vitamin A. That makes it beneficial for eye health and prevention of night blindness. It is also rich in potassium and contains good amount of fiber, helping the digestion. Beta carotene and flavonoids are also present in apricots, reducing inflammation and risk of diabetes and heart disease. Thanks to vitamin C and beta carotene, it can also protect skin again sunburns. It is a good snacking choice after exercising due to high water and potassium intake. Apricot also supports bone health, since it contains not only calcium but also potassium, which is needed for proper absorption of calcium. Due to presence of both iron and vitamin C necessary for iron absorption, apricot can help with anemia treatment.

Chestnut

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Chestnut differs from other nuts, especially because it is very low in fats, significantly lower in calories and has much higher content of vitamin C when compared to its relatives. It is very filling and promotes fullness. Chestnut is a great choice for restoring energy levels due to high carbohydrate content. Like other nuts, it is rich in antioxidants, especially ellagic acid and is good for heart and cardiovascular health. It is rich in copper and manganese and reduces cholesterol levels and improves digestion. Thanks to high copper content, it is also keeps bones strong and healthy.

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