Benefit: lowering blood pressure

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.

Grape

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Grape is full of antioxidants, particularly polyphenols, mostly present in its skin and seeds. Red grapes contain higher amounts, especially anthocyanins giving them their red color. Another polyphenol antioxidant found in grapes is resveratrol, protecting heart from disease, lowering blood sugar and having some anti-cancer properties, like reducing inflammation and preventing growth of cancer cells. Other benefit of resveratrol is potential activation of genes responsible for slower aging and longevity. Brain and cognitive performance can be also improved by increasing intake of this compound. Grape is a great choice for reducing cholesterol levels, as well as blood pressure. Many compounds from grape help maintain eye health, like resveratrol, lutein and zeaxanthin while others can also prevent growth of different bacteria and spread of viral infections.

Pear

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Often overshadowed by apple, pear is rich in antioxidants polyphenols and has very high fiber content, making it good for digestion and gut health. Pear can contain different antioxidants based on its color. Anthocyanins give it its red hue, while lutein and zeaxanthin appear in green pears. Another antioxidant present in the peel is quercetin, improving heart health, lowering cholesterol, blood pressure and risk of stroke. Pear is best eaten with the skin that holds most of its antioxidants and fiber. It is good for fighting inflammation and fiber in pear slows down digestion, helping regulate blood sugar levels and absorption of carbs.

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.

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.

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.

Asparagus

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Asparagus packs a lot of nutrients in a very few calories that makes it a highly nutrient dense food. It is rich in antioxidants and vitamin K, A and E as well as fiber and protein. It helps with digestion and regulates diabetes. It is a good source of folate, helping red blood cells formation and especially supporting healthy development in pregnancy. It is also rich in potassium which helps lower blood pressure. Asparagus contains high levels of the amino acid called asparagine and is a natural diuretic, enabling excess fluid and salt get out from the body.

Almond

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Almond is loaded with protein and fiber and represents one of the best sources of vitamin E. That helps slow down ageing and keep skin in good health. Thanks to high fiber and magnesium content, it regulates blood sugar levels and is a good choice for people with diabetes. It is considered that for the same reason, it can lower blood pressure and cholesterol levels. Almond is good for overall heart health and implementing it in diet also showed lower risk of some neurological disorders like Parkinson’s.

Lemon

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Lemon is a good source of flavonoids and vitamin C and easy to incorporate in the diet. Compounds found in lemon can reduce cholesterol and it is considered a great addition for weight loss. Rich in citric acid, lemon can prevent kidney stones. Its main fiber is pectin, improving digestive health. In order to use this benefit, it is necessary to eat the lemon pulp, not just the juice. Since lemon contains decent amount of iron and vitamin C that helps its absorption, it can be consumed as part of anemia treatment. Drinking lemon water can lower blood pressure.

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