14. Honey

Honey is a mixture of sugars and other compounds. Honey contains Vitamin B, Magnesium, Sodium, Calcium, Manganese, Sink, iron, Phosphorus and Potassium.

The main uses of honey are in cooking, baking, as a spread on breads, and as an addition to various beverages such as tea and as a sweetener in some commercial beverages.

Honey has also been used for centuries as a treatment for sore throats and coughs, and according to recent research may in fact be as effective as many common cough medicines.Honey is a great natural anti aging skin care food. Honey is a great natural source of carbohydrates which provide strength and energy to our bodies. Honey’s antioxidant and anti-bacterial properties can help improve digestive system and help you stay healthy and fight disease.

13. Blue berry

Blue berry contain lot of nutrients that prevent aging and it's very good for brain. Blue berry helps to prevent brain aging.  

Blue berry mainly contains Vitamin C, Anthocyanin, Vitamin E, Ellagic acid, Beta-carotene and fiber.

There is also evidence that blueberries may help to prevent the onset of Alzheimer’s disease. The unbelievable antioxidant power of blueberries comes from chlorogenic acid and its many anthocyanin blue pigments. Chlorogenic acid is a strong cancer fighter and is found in large quantities in blueberries. The blueberry is considered the most powerful free radical quencher because its tiny berries are crammed with large concentrations and many different types of anthocyanin pigments. Blueberries also appear to contain anti-inflammatory properties that prevent and relieve arthritic symptoms. Nutrients in blueberries may help strengthen blood vessels, promoting healthy blood pressure levels and heart health. The manganese in blueberries supports strong bones and its vitamin C supports the immune system.

Top your favourite cereal or salads with fresh blueberries or blend fresh or frozen berries in smoothies. You can also eat baked blue berries in muffins. 

12. Pomegranate

Pomegranate seeds are juicy and add great flavour and colour to green and fruit salads, grilled meat or poultry. A cupful of pomegranate seeds is also deliciously juicy as is. Add a tangy zip to your typical glass of juice by adding 1-2 tablespoons of real pomegranate juice.

Preliminary research shows that pomegranate juice prevents heart disease and atherosclerosis. The anthocyanins and tannins in pomegranates boost levels of paraoxonase, an enzyme that breaks down oxidized cholesterol, preventing the development of plaque on artery walls. Plus, this enzyme attacks the fatty steaks and plaque on artery walls, breaking them down and helping to regress athlerosclerosis. Pomegranates also offer potassium to lower blood pressure, vitamin C and pantothenic acid to boost the immune system and fight cancer. Pomegranate seeds deliver a source of fibre and a group of phytochemicals including ellagic acid that put up a powerful fight against cancer.

Pomegranate aril juice provides about 16% of an adult's daily vitamin Crequirement per 100 ml serving, and is a good source of vitamin B₅(pantothenic acid), potassium and antioxidant polyphenols.

11. Sardine

Sardine is very healthy oily fish, older sardines are known as pilchards.Sardines are rich in nutrients. They are commonly sold canned, but fresh sardines are often grilled, pickled or smoked.

Sardine contains Vitamin B, Phosphorus, Calcium, Potassium, Iron, Selenium, Omega-3 fatty acid and Protein. 

Sardines are rich in omega-3 fatty acids, which reduce the occurrence of cardiovascular disease.Recent studies suggest that regular consumption of omega-3 fatty acids reduces the likelihood of developing Alzheimer’s disease. These fatty acids may also help lower blood sugar levels a small amount. They are also a good source of vitamin D,calcium, B12, and protein.

Eating sardines, including tuna and salmon even once or twice a week confers many healthy benefits. Obviously an all-around healthy diet will provide even more protection from other illnesses, too.

Sardine fish is well known to keep our heart and brain healthy. There are a lot of reasons to eat a nutrient-rich fishes to prevent age-related macular degeneration, especially eyesight. Cheap and abandoned fish is sardine. Eat sardines everyday. Sardine makes you healthy mentally and physically. Make it habitual to eat more fishes that contain fish oil and lutein, and cook with vegetables.

10. Eggs

Eggs are among the most nutrient-rich foods, providing seven grams of the most complete, absorbable and usable protein, as well as 13 essential nutrients for just 90 calories.

Eggs contain Protein, Vitamin A, Vitamin B, Vitamin E, Vitamin D, Selenium, Lutein, sink and more nutrients.

Enjoy eggs poached, scrambled, in omelets, frittatas, sandwiches, or French toast. Avoid tossing the yolk. The egg white contains protein, while the egg yolk holds most of the essential vitamins and minerals. For a healthier change, choose flaxseed-fed chicken eggs that contain less cholesterol or try eggs that contain healthy omega-3 fatty acids.

Eggs have a good amount of highly absorbable iron that helps to prevent iron deficiency anemia and boost the immune system. Eggs are particularly rich in choline, a nutrient that is involved in brain development and maintaining memory centers. 

Recent research indicates that intakes of as much as one egg daily were not associated with an increased risk of heart disease in those who are generally healthy. Individuals with diabetes and elevated cholesterol levels do need to be more careful. Most people can eat 3 or 4 eggs a week without a negative impact on their health. Most important is how the egg is prepared and what other high fat items such as bacon, sausage or hash browns are served with it.

09. Green Tea

Tea is one of most popular drink in the world. Drinking tea can help to prevent heart disease, stroke, and cancer.

To get the most antioxidant power from your cup of tea, steep for 3-5 minutes as 85% of the antioxidants are released during this time. Iced teas can provide as much antioxidant power as hot tea. Choose to make your own as bottled teas often have lower flavonoid content and antioxidant power levels due to processing and contain added sugar. Decaffeinated tea is fine but it contains half as much flavonoids as regular teas, because of losses during processing.

The most abundant and powerful cancer fighter in green tea is a flavonoid called EGCG (epigallocatechin gallate). Evidence is emerging to show that the flavonoids in tea fight heart disease and stroke by reducing the oxidation of ‘lousy’ LDL cholesterol, decreasing the absorption of dietary fat and cholesterol in the intestine, and increasing the elasticity in artery walls. Tea intervenes in the growth and development of tumors in multiple ways, particularly gastrointestinal tract cancers. It is possible that tea could help you lose a few pounds. This is likely due to a combination of caffeine and polyphenols in tea and because tea may replace higher calorie low nutrition drinks.

08. Brown rice

Brown rice has a nutty flavor. Top rice with grilled, steamed or stir-fried veggies and lean protein or add to cold salads, casseroles, soups, or stews. Enhance the flavour of plain rice with herbs, spices, onions, garlic and fruit zest.

Brown rice contains Vitamin B, Magnesium, Folic acid, Manganese, Iron, Protein, fiber and more nutrients.

Brown rice is far more nutritious than white rice. The germ and bran layers are retained on brown rice, leaving them packed with vitamin E, B vitamins and minerals, as well as fibre and protein. Rich in complex carbohydrates, low in fat, and packed with fiber, brown rice promote healthy waistlines protecting against heart disease, cancer, and obesity. The rich fibre content of whole grain rice helps to prevent diabetes and manage blood sugars in those who already have diabetes. It also aids in bowel function and helps to combat intestinal diseases such as irritable bowel syndrome. Its vitamin E and B vitamins further protect the heart and reduce the risk of cancer. The minerals iron, copper and zinc support a strong immune system, while the minerals magnesium and phosphorous support strong bones.

07. Apricot

Apricot is a delicious fruit with lot of nutrients. Apricots make delicious jam, jelly and add flavour to baked goods. Top green salads, fruits salads, trail mix and cereal with slices of dried or fresh apricots. 


Apricot contains Vitamin A, Beta-carotene, Vitamin C, Iron and fiber.

Apricot’s beta-carotene helps to lower the risk of cancer and heart disease, as well as promote healthy eyes while combating macular degeneration and cataracts. Apricots also offer small amounts of lycopene and quercetin, which have been found to lower the risk of developing heart disease and cancer. The combination of vitamin C, beta-carotene, potassium, magnesium and fibre work together to lower blood pressure and cut the risk of heart disease. The fibre found in apricots also helps to prevent irritable bowel syndrome, constipation and hemorrhoids.

06. Garlic

Garlic destroy many germs and it use to taste the foods. Garlic contains Calcium, Vitamin B6, Vitamin C and more nutrients. 

Garlic contains organosulfur compounds, which provide anti-bacterial and anti-fungal properties. Organosulfur compounds also have the ability to cut heart disease risk by slowing cholesterol synthesis, lowering blood pressure, reducing atherosclerosis, and reducing platelet aggregation. These sulfur compounds also fight cancer by killing cancer cells and slowing their division. Research shows that eating garlic with selenium-rich foods, such as whole grains and fish, increases garlic’s disease fighting potency. Selenium and garlic also work together to combat cancer and tumor growth. 

Enjoy the flavour of garlic by adding crushed or sliced garlic to sauces, casseroles, stews, soups and stir-fries. Garlic complements the flavour of steamed and lightly sautéed vegetables. Baked garlic is a wonderful appetizer served with whole grain crackers, salsas and low fat cheese.

Garlic help to prevent high blood pressure, cancer, cold and flu, infection,stroke, heart disease. 

05. Banana

Banana is one of most popular fruit in our life. There are various kind of bananas. Banana contain Vitamin B, Magnesium, Potassium and fiber.

Bananas are an excellent source of energizing carbohydrate and potassium. These two nutrients make bananas a great post-exercise food for muscle recovery and the prevention of muscle cramps. Diets rich in potassium are linked to a lower risk of high blood pressure and stroke and appear to reduce the formation of plaque on artery walls. 

Bananas also supply vitamin B6, an essential vitamin important for healthy homocysteine levels and reducing the risk for heart attacks and stroke. A healthy helping of other phytochemicals in bananas including vitamin C, folate, and the antioxidant glutathione, all help to fight cancer and heart disease. 

On top of all that, bananas provide a good source of fibre that contributes to lowering blood cholesterol and blood pressure, managing blood sugar levels and supporting weight loss and maintenance. 

Bananas also supply an unusual type of fibre called short-chain fructo-oligosaccharide (FOS) that promotes colon health. These FOS fibres ferment in your gut and provide food for the beneficial bacteria that keep your colon healthy and cancer-free. In addition, these fibres indirectly contribute to your bone health by increasing calcium absorption. Bananas are one of the top sources of both magnesium and potassium, minerals that are important for strong bones and preventing osteoporosis.

04. Pumpkin

Pumpkin is a vegetable full with lot of nutritious. When ripe, the pumpkin can be boiled, baked, steamed, or roasted. And we can prepare it as a very tasty curry.

Pumpkin contain Vitamin C, fiber, Carbohydrates, Carotene, Sugar, Vitamin A and more. 

The beta-carotene in pumpkin reduces the risk of breast cancer and helps your body repair its skin. Pumpkin prevents eye disorders and It has ability to prevent heart disease. 

03. Mango

Mango has nice smell and nice color. It is very delicious fruit. Mango contain Vitamin C, beta-carotene, Vitamin E and fiber.

The nutritional value of mango makes it good for weight gain, eye disorders, hair loss, heat stroke, prickly heat, diabetes, bacterial infections, sinusitis, piles, indigestion, constipation, morning sickness, diarrhea, dysentery, scurvy, spleen enlargement, liver disorders. They contain more fibre than other fruits.

You can eat mango as a fruit and also you can cook raw mangoes. You can make juice, jam or you can use mangoes to make various sweets like toffee, cakes, pudding, etc.

02. Spinach

Enjoy spinach raw in salads and on sandwiches or burgers. Eat it cooked in stir-fries, casseroles, pasta sauces, or on pizza. To avoid losing folate and vitamin C, lightly steam or sauté spinach leaves.

Spinach contains two phytochemicals, lutein and zeaxanthin that protect the eye, preserve vision, stop tunnel vision, and prevent cataracts and macular degeneration, the leading cause of blindness. These phytochemicals act as internal sunglasses to protect damaging blue rays from destroying the eye’s macula. For full protection, enjoy spinach and other richly-coloured greens three or four times a week. 

Consumption of lutein rich foods is especially crucial for women, those with blue eyes and those with a family history of macular degeneration. Green spinach leaves contain a gold mine of other nutrients, including beta-carotene, potassium and vitamin C. Spinach gets its dark green colour from the chlorophyll pigments that appear to inhibit the growth of cancer. Research has also identified a number of cancer fighting flavonoid unique to spinach. In addition, its folate content helps to prevent birth defects and prevents against heart disease by lowering homocysteine levels. Spinach is also one of the leading sources of vitamin K, which is essential for blot clotting and supports healthy bones. 

Spinach also contains two of the body’s most important antioxidants, glutathione and alpha-lipoic acid. Glutathione plays many crucial roles in the body to maintain good health and fight against aging. Alpha-lipoic acid increases the production of glutathione, guards against heart attack, stroke and cataracts, strengthens memory, reduces cancer growth and helps to break down sugar for energy. 

One cup of spinach provides just 41 calories and no fat supporting weight loss and the prevention of obesity.

01. Grape

Grape juice tops the chart as the most antioxidant-rich juice, supplying four times as much antioxidant power as any other juice. It contain Vitamin B, Selenium, Vitamin C, Sink, Iron, Anthocyanin, Potassium and fiber. 

Grapes protect against heart disease by blocking the oxidation of LDL cholesterol, increasing artery elasticity, reducing the development of atherosclerosis, and reducing the formation of blood clots. Preliminary research indicates that a polyphenolic compound called resveratrol found in grapes can interfere with tumor growth in several ways, reducing the risk of cancer. Grapes also contain the mineral boron, which may prevent against osteoporosis.

Be sure to look for 100% grape juice or juice combination and enjoy a glass with a snack or a meal. Grapes are also delicious on their own, tossed in salads, or frozen for a hot summer’s treat. Once in a while, enjoy a glass of red wine. 

Beauty Foods: What you Eat Affects How you Look

Most articles about nutrition focus on the role of your diet in maintaining optimum internal health and warding off disease. For example, many articles talk about how the antioxidants found in fruits and vegetables can fight free radical damage to your immune cells, your organs and your DNA.

Well guess what? The same phytochemicals, vitamins, nutrients and minerals that keep your insides in the pink are equally essential for clear skin, bright smiles, strong nails and clear eyes. If you want to look your absolute gorgeous best, keep these diet guidelines in mind:

* Antioxidants: Found in abundance in colorful fruits and vegetables, these nutrients help combat signs of aging caused by the oxidation - the rust, if you will, of our cells. Beauty foods that are potent sources of antioxidants include: pomegranates, prunes, concord grape juice, blueberries, blackberries, purple cabbage, kale, brussels sprouts, dried plums, kiwis, raspberries, strawberries, raw spinach, oranges, apples and watercress.

* Essential fatty acids: Certain polyunsaturated oils are called "essential" because they must be included in our diet. EFAs, like omega-3 and omega-6, may reduce inflammation that can clog skin and lead to wrinkles. Sources include seafood - such as salmon, sardines, trout and flounder - as well as almonds, walnuts and flaxseed.

* Avoid simple carbs: Some research suggests the insulin spike caused by simple carbohydrates, such as bread, pasta and sweets, may trigger a series of metabolic reactions that can lead to breakouts.

* Maximize water, moderate alcohol: Water, and lots of it, will help keep your skin hydrated, while alcohol in excess of one 4-ounce drink a day can dry it out. Also, some dermatologists say alcohol's dilation of fragile facial capillaries can cause and exacerbate rosacea.

* Healthy fat: While it's always important to minimize artery-clogging saturated fat, don't shy away from healthy monounsaturated fats, like olive oil and other liquid, plant-based oils that keep skin emulsified.

* Vitamin C: Make sure to also feed your face with vitamin C to help maintain collagen, the most important component of connective tissue contributing to the underlying foundation of your skin. The best sources of vitamin C includes citrus fruits and juices, broccoli, cauliflower, cantaloupe, strawberries, tomatoes, red peppers and green peas.

* Weight-loss bonus: Pound for pound, fruits and vegetables have fewer calories than other food groups. Plus, they have plenty of fiber, so they'll help you feel full. Such a fruit-and-vegetable-rich diet helps ward off cravings by ensuring the body gets the full spectrum of nutrients, minerals, vitamins and phytochemicals it needs to function.

Data from the National Weight Control Registry, which maintains records on more than 3,000 individuals who have had success keeping off a minimum of 30 pounds, suggests that the winning diet for long-term weight loss is a low-fat, complex-carb diet rich in fruits and vegetables.

This data was recently reinforced by an international study, conducted by Northwestern University, assessing the diets of more than 4,000 people in the United States, United Kingdom, Japan and China. The study found that, without exception, a diet high in complex carbohydrates, fiber and vegetable protein was associated with low body-mass index.

The bottom line is that there's nothing more beautiful than vibrant good health, and there's nothing healthier than a regime that includes plenty of exercise, rest, water, lean proteins, and an abundance of fruits and vegetables.

Jennifer Grossman is the director of the Dole Nutrition Institute. - NU

Author: Silvester Thompson

Article Source: http://www.articlesbase.com/health-articles/beauty-foods-what-you-eat-affects-how-you-look-232075.html