Benefit: reducing cholesterol

Kidney bean

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Kidney bean is an excellent plant based source of protein and fiber. It is also high in starch, but since this type is a slow-release carb and bean has low glycemic index, it is beneficial for diabetics, not causing fast and high rises in blood sugar. Kidney bean is rich in phosphorus and manganese, reduces cholesterol and improves heart health, lowers risk of heart disease, boosts digestion and prevents colon cancer. Although rich in iron, it might not be very accessible due to phytate content in beans that reduces iron absorption. Bean is very rich in folate, benefiting red blood cells formation and development during pregnancy. It is favorite among athletes due to its combination of energy boosting carbohydrates, muscle building protein and low fat content. Finally, it promotes fullness and is a great choice for weight management.

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.

Coconut

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Coconut has a high percentage of insoluble fiber as well as medium-chain, quickly metabolized saturated fats. The main component of these fatty acids in coconut is lauric acid. Coconut oil can improve heart health and reduce cholesterol levels. It also helps with yeast infections, caused by for example Candida or Staphylococcus and has antiviral and antifungal effect. Thanks to its antimicrobial properties, it can boost oral health and help with teeth issues. Bones and skin can also benefit from coconut and since it promotes fullness and fat burning, it helps efficient weight loss when consumed in moderation. It is beneficial for gut bacteria and aids blood sugar control. Coconut is a good snack for gaining energy quickly and improving physical performance. It promotes thyroid function and coconut water can be used to treat bladder infections.

Chickpea

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Chickpea has high fiber and protein content that makes it excellent meat replacement. It is considered that the protein of chickpea is of higher quality than in other legumes, containing almost all essential amino acids. It promotes fullness and aids weight management and is high in vitamin B6, copper, phosphorus and iron. Chickpea reduces cholesterol and triglyceride levels and protects heart. It is also one of the best sources of folate. Consuming chickpea promotes production of butyrate, decreasing the risk of colon cancer and other nutrients in chickpea also help reduce cancer risk, such as saponins. Presence of choline improves brain and nervous system function. Chickpea is good for people with diabetes and has low glycemic index as well as decent amounts of magnesium and zinc, that can lower the risk of this health issue.

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.

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.

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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