1.  Sweet potato (7 Health Benefits of Sweet Potatos, n.d.)

good source of vitamins C and A

And lots of other nutrients too

A serving of sweet potato delivers a third of your need for manganese, a mineral that helps produce collagen and promote skin and bone health. You'll also get between 15 and 30% of several energy-supporting B vitamins and minerals, including potassium (more on this below).

Sweet Potatoes are antioxidant powerhouses

They’re anti-inflammatory

They don't cause blood sugar spikes.

Sweet potatoes help regulate blood pressure

They may help support weight loss

2.  Watercress (10 Impressive Health Benefits of Watercress, n.d.)

Packed with Nutrients, Particularly Vitamin K

Watercress boasts many important vitamins and minerals, including over 100% of the RDI for vitamin K.

High Antioxidant Content May Lower Your Risk of Chronic Diseases

Watercress is extremely high in antioxidants, which may help prevent chronic diseases, such as diabetes, cancer and heart disease.

Contains Compounds That May Prevent Certain Types of Cancer

Watercress contains potent anticancer compounds called isothiocyanates that have been shown to ward off several types of cancer.

Beneficial for Heart Health in Many Impressive Ways

Eating watercress may be beneficial for heart health in several different ways.

Watercress Is a Cruciferous Vegetable

Watercress has many potential benefits for heart health, including lowering blood pressure and cholesterol levels. Diets high in cruciferous vegetables are linked to a lower risk of heart disease.

Mineral and Vitamin K Contents Protect Against Osteoporosis

Watercress contains many nutrients important for bone health, including over 100% of the RDI for vitamin K.

Boosts Immune Function Thanks to High Vitamin C Levels

Watercress is a good source of vitamin C, which promotes a healthy immune system and reduces your risk of infection.

Nutrient Density May Aid Weight Loss

Watercress is a highly nutritious vegetable that can help fill you up for very few calories, which may aid weight loss.

Dietary Nitrates May Enhance Athletic Performance.

Watercress is a source of dietary nitrates, which have been linked to improved athletic performance. However, there are currently no studies on watercress that confirm these beneficial effects.

9. Rich in Carotenoids and Vitamin C, Which May Protect Eye Health

Watercress contains the carotenoids lutein and zeaxanthin, which are essential for eye health. Watercress is also a good source of vitamin C, which may protect against cataracts.

10. Versatile Addition to Any Meal

Watercress can be used in a wide variety of dishes.

However, to get the most benefits from its active antioxidant compounds, it’s best eaten raw or lightly steamed.

3.  Blueberries (Everything You Need to Know About Blueberries, n.d.)

Maintaining healthy bones

Skin health

Collagen is the support system of the skin.

Lowering blood pressure

Managing diabetes

Protecting against heart disease

Blueberries can help to preserve cardiovascular health.

Eat at least three servings of blueberries or strawberries per week

Preventing cancer

Blueberries also contain folate, which plays a role in DNA synthesis and repair. This can prevent the formation of cancer cells due to mutations in the DNA.

Improving mental health

Studies have also found that in addition to reducing the risk of cognitive damage, blueberries can also improve a person's short-term memory and motor coordination.

Healthy digestion, weight loss, and feeling full

Blueberries help to prevent constipation and maintain regularity for a healthful digestive tract because of their fiber content.

4.  Spinach (Patil, 2019)

Improves Eyesight

spinach is a rich source of beta-carotene, lutein, and xanthene, all of which are beneficial for eyesight.  Beta-carotene, in cooked spinach, helps boost eye health.

Treats Macular Degeneration

Spinach contains a wealth of antioxidants that reduce the harmful effects of free radicals, which are known to negatively impact vision and cause age-related conditions like glaucoma and macular degeneration as well.

Provides Neurological Benefits

 Potassium in spinach is an integral part of brain health as well, and it has been linked to increased blood flow to the brain and heightened cognition, concentration, and neural activity.

Treats Hemophilia

Vitamin K-rich spinach helps in blood clotting by producing prothrombin and it thus treats hemophilia. It is great for controlling excessive bleeding and it also keeps the liver functioning by stimulating the production of glycogen.

Maintains Blood Pressure

Spinach has a very high content of potassium and a low content of sodium. This composition of minerals is very beneficial for high blood pressure patients as potassium lowers and sodium raises the blood pressure.

Strengthens Muscles

Factor C0-Q10, which is an antioxidant present in spinach, plays an important role in strengthening muscles, especially heart muscles which continuously pump blood to all parts of the body. C0-Q10 can be used to prevent and treat many cardiovascular diseases like hyperlipidemia, heart failure, hypertension, and coronary heart disease. 

Helps in Bone Mineralization

Spinach is a good source of Vitamin K, which functions in retaining calcium in the bone matrix, thereby leading to bone mineralization.  Apart from this, other minerals like manganese, copper, magnesium, zinc, and phosphorus also help in building up strong bones. This, in turn, can prevent an individual from developing osteoporosis. These minerals are also essential for maintaining healthy teeth and nails.

Reduces Risk of Cataracts

The lutein and zeaxanthin present in spinach both act as strong antioxidants, thus preventing the eyes from the harsh effects of UV rays that can lead to cataracts. They also reduce the impact of free radicals, which can be a major cause of cataracts and other eye conditions. 

Boosts Metabolism

The amount of protein found in spinach is impressive for any vegetable, and they are easily broken down by enzymes into amino acids that are essential to humans. The re-formed mammal proteins aid in muscle development and growth. They also increase our body’s ability to heal wounds and provide a boost to our entire metabolism, encouraging all of our organs to function at their optimal level.

Acts as Anti-ulcerative

Spinach and some other vegetables have the ability to protect the mucous membrane of the stomach, thereby decreasing the occurrence of gastric ulcers. 

Prevents Atherosclerosis

Atherosclerosis is caused due to the hardening of the arteries. A pigment called lutein that is found in spinach has been shown to reduce the occurrence of atherosclerosis, heart attacks, and strokes

Helps with Fetal Development

Folate found in spinach is needed by a growing fetus for proper development of its new nervous system. Defects like cleft palate or spina bifida may occur due to a deficiency of folate. 

5.  Asparagus (Jessimy, 2018)

. Maintains the Level of Homocysteine

Asparagus contains various B vitamins that are important for maintaining adequate levels of the homocysteine hormone. This is produced by the blood whenever amino acids are broken down in the body. These vitamins also help in converting homocysteine into cysteine as part of a normal methylation cycle with takes place in the body.

Protects The Blood Vessels

Asparagus is a good source of B vitamins without which one is in danger of suffering from a deficiency. A deficiency can cause elevated levels of homocysteine in the blood which pose a risk of damaging the blood vessels. There is also a risk of developing other cardiovascular disorders such as venous thrombosis and atherosclerosis.

Regulates the Blood Sugar Level

The soluble fiber and antioxidants packed with asparagus can prevent the risk of type-2 diabetes. Soluble fiber regulates the amount of glucose that is absorbed within the intestine. The antioxidants help in reducing the inflammation that is associated with diabetes. Asparagus also contains minerals that directly affect the pancreatic cells that are in charge of regulating insulin secretion.

Good For Skin

The niacin in asparagus is a compound which can get rid of the most severe cases of acne. It also aids in reducing irritation and redness that is caused by acne scars. The antioxidants it contains are capable of fighting harmful radicals that wreak havoc in the body and cause the skin cells to age quickly.

Alleviate Menstrual Symptoms

Premenstrual syndrome, cramps, and mood swings are all uninvited guests that accompany a woman’s monthly menstrual period. The Vitamin K and Calcium content in asparagus are exceptional and can alleviate these symptoms. While vitamin K combats painful cramps by reducing excessive clotting of blood, calcium aids in reducing bloat, headaches and sudden change of mood.

Improve Fertility

The vitamin E contained in asparagus has been found to improve sex cells within the bodies of both males and females. It helps in thickening the uterine lining, readying it for plantation and also keeps sperm cells healthy by lipid peroxidation.

Cure For A Hangover

Symptoms of a hangover include nausea, fatigue, exhaustion and dehydration which can be cured by a serving of asparagus. The leaves and shoot of the sprout can help in reducing the toxicity in the liver that occurs after excessive alcohol consumption as well.

Better Eyesight

Asparagus contains essential B vitamins that are helpful in retaining healthy eyesight. Studies have found that this group of vitamins has properties that allow them to prevent macular degeneration effectively is associated with age. There is also evidence of its ability to prevent cataracts from forming in the eye.

Reduce Inflammation Caused By Rheumatism

Rheumatic arthritis is highly common among seniors, and it is characterized by inflammation, joint pain and inhibited movement. Niacin is often prescribed to reduce this pain, but an intake of asparagus can provide the necessary amount without inducing harmful side effects that medication does. Its properties also help in reducing the swelling and aching of the joints.

Prevent Tuberculosis

Caused by infectious bacteria that target the lungs, tuberculosis gives births to symptoms such as vomiting, fatigue and even coughing blood. The roots of asparagus are helpful in treating lung-related diseases such tuberculosis and bronchitis.

Reduce Risk of Neurodegenerative Disease

Neurodegenerative diseases such as Alzheimer’s or dementia can be extremely stressful not only for the sufferer but their family as well. An addition of asparagus to one’s diet can lessen the risks of developing such a disease because of the folate content that it contains. It plays a role in producing serotonin as well, which is important to ensure proper cognitive and behavioral development.

Treats Symptoms of Epilepsy

The main symptoms of the neurological disease epilepsy are the painful seizures. The spasms that are suffered by the individual are very painful and limit the control that they have on their body. Asparagus has been treated like an herbal remedy for epileptic seizures, and this use is dated back to the tribal communities that knew of this benefit.

Increase Cell Production

The copper in asparagus helps in the crucial process of oxygenating the blood, and a disruption in the process is what causes stunted growth and slow metabolism. An intake of asparagus can fight off improper oxygenation of red blood cells and reduce the symptoms of malnourishment.

Lower Cholesterol Levels

The dietary fiber and niacin in asparagus can help in reducing levels of harmful cholesterol. An intake of the sprout can improve blood profile and lead to lower risks or cardiovascular disease as a result.

Increased Energy Levels

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Potential risks of eating grapefruit

Okay, so it’s pretty obvious that eating grapefruit on the reg is hugely beneficial to the body. However, there’s a catch. Grapefruit can interfere with an enzyme that metabolizes a wide variety of drugs, allowing more of the drug to make its way into the bloodstream and increasing the risk of side effects and even overdose. This isn’t a niche issue; a 2012 study found that 85 medications ranging from OTC antihistamines to prescription blood pressure medications could be affected by grapefruit. “Taking one tablet with a glass of grapefruit juice is like taking five tablets with water,” a pharmacologist told NPRin 2012.

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