Nutrient: antioxidants

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.

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.

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.

Hazelnut

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Hazelnut is full of antioxidants, especially present in its skin. These, together with healthy fats, more specifically omega-3, support heart health and lower cholesterol levels. Thanks to extremely high vitamin E and manganese content, hazelnut can have anti-cancer properties and like other nuts reduces blood sugar levels. Thanks to vitamin E, it is beneficial for skin and hair health and it is also a good source of fiber, magnesium and folate. Combination of compounds in hazelnut helps decrease the risk of diabetes as well as maintain brain and cognitive functions and prevent neurodegenerative diseases.

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.

Celery

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Celery packs a lot of nutrients in a very few calories, which makes it an excellent snack for weight loss. Rich in vitamin K and mainly antioxidants, it protects cells from damage and reduces inflammation, especially a compound called apigenin, which can ease arthritis symptoms. It can help neutralize effects from consuming acidic foods. Another compound found in celery called phthalide can help lower blood pressure and relax blood vessel walls. It is believed that celery can have anti-cancer properties due to presence of apigenin and luteolin.

Cherry

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Cherry is full of polyphenol antioxidants, protecting against heart disease and inflammation. Due to its anti-inflammatory properties, it can help relieve symptoms of gout and arthritis. Thanks to polyphenol and potassium levels, cherry also lowers blood pressure. It is favorite among athletes for increasing energy levels and relieving muscle pain and damage after exercising, especially sour cherry powder or juice. It contains melatonin and can benefit sleep cycles and help fight insomnia when taken in concentrated form.

Cucumber

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Cucumber has very high water content, decent amount of fiber and is low in calories, making it good for hydration, regular stool and weight loss. It can reduce inflammation due to high antioxidant levels and especially a polyphenol group lignans, which may help treat some cancers. Containing fair amounts of potassium, it lowers blood pressure. Nutrients found in its seeds can reduce cholesterol, helping protect heart health and so-called cucurbitacins found in cucumber are considered to prevent atherosclerosis. Cucumber can offer benefits for skin health and protect it from ageing and wrinkles and reduce swelling, sunburns and pain.

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.

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