Benefit: immunity

Pumpkin

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Pumpkin is type of squash and one of the best known sources of beta carotene, converted into vitamin A in the body. This makes it great for fighting certain cancers, maintaining eye health and preventing macular degeneration and cataract. Pumpkin is good for heart health and lowering blood pressure. It promotes fullness and is very filling while low in calories, helping with weight management. Both vitamin A and C help boost immunity and vitamins C and E additionally promote good and healthy skin.

Mango

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Mango is rich in fiber and polyphenols antioxidants, especially mangiferin. High contents of vitamin C and A boost immunity and folate ensures healthy prenatal development. Vitamin C content also improves collagen production, making it beneficial for hair and skin health. Mango can help lower cholesterol and thanks to magnesium, potassium and mangiferin keeps heart health in check. Apart from fiber, mango contains enzymes that help break down complex food molecules and help their absorption, making it great for digestive health and relieving constipation. It supports eye health thanks to antioxidants lutein, zeaxanthin and vitamin A.

Grapefruit

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Grapefruit is one of the fruits highest in water content. It is great for hydration, weight loss and obesity prevention. Antioxidant levels in grapefruit are very high, especially beta carotene and lycopene, resulting in its red color. These give grapefruit its anti-cancer properties and prevent heart disease. Grapefruit can lower cholesterol and has high vitamin A and C content, good for boosting immunity. Low glycemic index makes it diabetes friendly food. Grapefruit should be avoided when taking certain medications, since it contains compounds that affect their metabolism, resulting in higher levels of these drugs in the body.

Garlic

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Garlic is one the most powerful natural remedies due to its antibiotic properties. The strong smell comes from a sulfur compound allicin that gets released upon crushing or chopping. It has antioxidant and anti-inflammatory benefits and is the main active component in garlic. It helps fight atherosclerosis and after converting to diallyl sulfide, can treat intestinal infections, protect heart from damage and after a heart attack or surgery and treat diabetes. Garlic is great for intestinal health and protects from bad bacteria in the gut. It also reduces cholesterol levels and blood pressure. Garlic can be used for fighting cold, infections and lung, prostate and other types of cancer. It is consumed as raw, cooked, in form of tea or supplements.

Pomegranate

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Pomegranate is extremely rich in antioxidants, fiber and high in vitamin C and E content. It stands out with its punicalagins and punicic acid content, strong antioxidants with anti-inflammatory effects and improving heart health. It can be used to make blood thinner and lower blood pressure and cholesterol levels. That keeps blood vessels healthy and prevents atherosclerosis. Pomegranate extract can also help fight prostate cancer. Thanks to high antioxidant and vitamin C content, it helps boost immunity. Some compounds in pomegranate reduce plaque formation on teeth and have anti-bacterial effect on infections, especially in mouth and gums. Pomegranate may also improve memory after surgery. Due to high nitrate content, it is also used among athletes to boost physical performance and blood flow. Thanks to strong anti-inflammatory effects on the body, it can help treat arthritis and joint pain.

Blackberry

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Blackberry is packed with vitamin C and antioxidants, especially anthocyanins. Main benefits to overall health include keeping heart in check and preventing heart disease, boosting immunity and fighting inflammation. It is a very good source of fiber and helps with digestion. Due to vitamin K and manganese content, it is good for bone health and development and osteoporosis prevention. Blackberry extract can help maintain good oral health and fights bacteria in our mouth and gums. This berry is great for diabetes and obesity management, benefiting insulin resistance and triglyceride levels. It also has very low glycemic index and glycemic load, lower than most other commonly consumed berries.

Brazil nut

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Brazil nut is the richest known source of selenium, containing up to almost 100 times more selenium than most other nuts. Selenium makes it an excellent choice for proper thyroid function, immune system and cell growth. However, while low levels of selenium are linked to neurodegenerative diseases like Parkinson’s and Alzheimer’s, consuming too many brazil nuts on daily basis (more than 5), can lead to selenium toxicity and overdose. Brazil nut is also rich in antioxidants like polyphenols gallic and ellagic acid and vitamin E, fighting inflammation. Finally, it is loaded with healthy polyunsaturated fats, reducing bad cholesterol and keeping heart healthy.

Pecan

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Pecan has distinctive buttery texture and slightly sweet, but bitter taste, making it used mostly in desserts and salads. Together with macadamia nut, it is highest in fat content among all nuts and is particularly rich in copper and manganese. Monounsaturated fats together with phenolic antioxidants promote heart health and lower cholesterol levels. Like other nuts, pecan is packed with fiber and if consumed in moderation, promotes fullness and benefits weight management. Fiber content keeps digestive system healthy and prevents constipation. Pecan is rich in antioxidant ellagic acid that can protect from certain cancer forms. Magnesium levels provide anti-inflammatory benefits and lower blood pressure. Pecan can also slow down skin ageing, thanks to ellagic acid, vitamin A and E. Combination of different nutrients, mainly zinc, makes pecan great immunity booster. Among other nutrients, it also contains iron and significant amounts of flavonoids. Low sugar levels make it an excellent choice for diabetes prevention and management and slowing down blood sugar spikes.

Kiwi

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Kiwi is an unexpectedly good source of vitamin C, packing more per 100g than oranges and lemons. It is rich in antioxidants believed to help lungs function properly making it possible source for asthma treatment. Kiwi is full of fiber and improves digestion. Another compound that helps with digestion is enzyme actinidin, enhancing breaking down of the proteins. Kiwi is great as immunity booster, can lower blood pressure and improve eye and skin health. Some antioxidants and serotonin found in it can help with insomnia and sleep disorders.

Orange

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Orange is high in sugars, but also fibers and polyphenols which don’t cause sugar level spikes. It is rich in vitamin C, folate and contains antioxidants, mostly flavonoids and carotenoids. Thanks to citric acid, it can prevent kidney stones. Drinking fresh orange juice with food rich in iron can help iron absorption and help with anemia treatment. It is also a decent source of potassium, supporting heart health. For maximizing the benefit and more filling effect, it should be consumed as whole fruit, as opposed to just juice without fiber.

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