Benefit: inflammation

Onion

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Onion is a good source of fibers called fructans which act as prebiotic, feeding the good bacteria in the guts. Therefore it is beneficial for gut flora and reduces the risk of colon cancer. Onion is rich in sulfur compounds and flavonoid antioxidants, especially quercetin. Quercetin reduces symptoms of bladder infections, is good for prostate health and lowers blood pressure and risk of cancer. The main benefits of onion include blood sugar regulation and fighting diabetes, increasing bone density for osteoporosis prevention and anti-inflammatory and antimicrobial effects.

Lentils

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Lentils are one of the oldest foods, widely consumed in Middle East and Egypt. They are packed with protein and fiber, as well as antioxidants, especially polyphenols. These have mainly anti-inflammatory and neuroprotective effects. Eating lentils protects heart from disease, lowers cholesterol and blood pressure. They are rich in vitamin B and folate, good for proper development during pregnancy, as well as iron, magnesium, zinc and potassium. Thanks to a combination of fiber, carbohydrates and iron, they are great for steady increase of energy levels.

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.

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.

Macadamia

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Macadamia nut is native to Australia and has buttery, creamy texture. Like other nuts, it contains loads of healthy monounsaturated fats, making it beneficial for heart health and lowering cholesterol levels. It is rich in antioxidants fighting inflammation, especially flavonoids, as well as vitamin E. Palmitoleic acid or omega-7 fatty acid found in these nuts is good for skin and hair growth, heart health, prevents high blood pressure and diabetes and promotes fullness. Like other nuts, it aids weight management due to high protein and fiber and low carbohydrate content. Despite high fat content, some of the fats don’t get absorbed during digestion.

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.

Walnut

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Walnut is highest in antioxidants among all nuts, rich in vitamin E, ellagic acid and melatonin. Loads of omega-3 fats make it a great choice for protecting heart health. It is believed that walnut can reduce cholesterol and triglyceride levels. Walnut also lowers risk of cancer, especially prostate and color one and being also rich in polyphenols, it decreases inflammation in the body. It benefits gut health and is a good choice for weight management and decreasing appetite. Another benefit is lowering risk of diabetes and it is considered good for brain health and improving brain functions. In males, walnut can improve reproductive health.

Pineapple

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Pineapple is the only food containing enzyme bromelain that helps with digestion and breaking down the proteins. That makes it a great choice for people with pancreas condition that causes lack of capability to produce these enzymes in our bodies. Thanks to bromelain, after surgeries, pineapple can be consumed as part of the diet to speed up the recovery process and to repair damaged muscle tissues and wound healing, as well as burns. Bromelain is also believed to reduce pain in people suffering from arthritis (inflammation of the joints). Pineapple is rich in antioxidants (especially flavonoids), vitamin C and manganese. It boosts overall immunity and reduces inflammation.

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