The health benefits of popular foods

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Though the field of medicine continues to advance and branch out in so many ways, nutritionists and health experts continue to praise the benefits of certain foods. In fact, eating healthfully has been shown to reduce the risk of obesity, cardiovascular illnesses and even certain types of cancer.¹
However, understanding which foods to eat for specific benefits can sometimes be difficult, which is why Medical News Today previously supplied a list of the top 10 healthy foods.
Now, MNT specifies the health benefits of a much wider range of foods, providing a cornucopia of delicious and nutritious options for individuals who wish to boost their health by eating healthfully.
Below is a list of the food products along with information regarding their potential health benefits.
Note that this article contains summaries and you should click through to read individual articles containing the full list of possible health benefits.

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Almonds

Almonds are a rich source of vitamin E, copper, magnesium, good quality protein, and healthy unsaturated fatty acids.
Studies have revealed that almonds can potentially help prevent cardiovascular heart diseases², cut the risk of cancer³, and help prolong life.⁴
Read more about almonds.

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Apples

Apples are sometimes called "nutritional powerhouses" because of their impressive nutritional profile.
Apples are rich in Vitamin C (a powerful natural antioxidant), B-complex vitamins, dietary fiber, phytonutrients (which help protect the body from the detrimental effects of free radicals), and minerals such as calcium and potassium.⁵
Studies have revealed that eating apples can potentially help prevent dementia⁶, reduce your risk of stroke⁷, and reduce your risk of diabetes⁸
Read more about apples.

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Arugula

Along with other leafy greens, arugula contains very high nitrate levels (more than 250 mg/100 g). High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise and enhance athletic performance.
The potential health benefits of arugula include lowering risk of cancer, preventing osteoporosis and improving muscle oxygenation during exercise.
Read more about arugula.

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Asparagus

Asparagus is very rich in dietary fiber and contains high levels of vitamin B6, calcium, zinc and magnesium.
The potential health benefits of asparagus include: reducing the risk of diabetes, preventing kidney stones, and reducing the risk of neural tube defects in babies.
Read more about asparagus.

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Bananas

Bananas are naturally free of fat, cholesterol and sodium and is very rich in potassium.
The potential health benefits of bananas include: lowering blood pressure,reduce the risk of developing childhood leukemia, and supporting heart health.
Read more about bananas.

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Basil

Basil is rich in vitamin A, vitamin K, vitamin C, magnesium, iron, potassium, and calcium.
Studies have revealed that basil can potentially reduce inflammation and swelling⁹, prevent the harmful effects of aging¹⁰, and may be useful in treating arthritis and inflammatory bowel diseases.¹¹
Read more about basil.

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Beetroot

Beetroot, also known simply as the beet, has been gaining in popularity as a new super food due to recent studies claiming that beets and beetroot juice can improve athletic performance, lower blood pressure and increase blood flow.
Beetroot is a rich source of folate and manganese and also contains thiamine, riboflavin, vitamin B-6, pantothenic acid, choline, betaine, magnesium, phosphorus, potassium, zinc, copper and selenium.
Read more about beetroot.

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Bok choy

Bok choy belongs to the cruciferous vegetable family, which also includes kale, broccoli, cauliflower, Brussels sprouts, cabbage, collard greens, rutabaga and turnips.
These nutrition powerhouses supply loads of nutrients for little calories. If you are trying to eat healthier, cruciferous vegetables like bok choy should be at the very top of your grocery list.
Read more about bok choy.

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Broccoli

Broccoli contains high levels of fiber (both soluble and insoluble) and is a rich source of vitamin-C.
In addition, broccoli is rich in vitamin A, iron, vitamin K, B-complex vitamins, zinc, phosphorus and phyto-nutrients.
Studies have found that broccoli can potentially help prevent osteoarthritis¹², protect your skin against the effects of UV light¹³, reverse diabetes heart damage¹⁴, and reduce bladder cancer risk.¹⁵
Read more about broccoli.

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Cantaloupe

Cantaloupes are also commonly known as muskmelons, mush melons, rock melons and Persian melons. They are a member of the botanical family Cucurbitaceae, along with honeydew and watermelons.
Cantaloupe contains an abundance of antioxidants including choline, zeaxanthin, and beta-carotene, all of which provide protection against a range of diseases and conditions from the common cold to cancer.
Potential health benefits of cantaloupe include lowering risk of developing asthma, managing blood pressure, aiding digestion, keeping hydrated and reducing inflammation.
Read more about cantaloupe.

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Carrots

Carrots are a great source of vitamin A. They provide 210% of the average adult's needs for the day.
The potential health benefits of carrots include: preventing lung cancer¹⁶, destroying leukemia cells and inhibiting their progression¹⁷, and helping to restore vision.¹⁸
Read more about carrots.

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Cauliflower

As part of the brassica family, more commonly known as cruciferous vegetables, cauliflower contains antioxidants and phytonutrients that can protect against cancer, fiber that helps with satiety, weight loss and a healthy digestive tract, choline that is essential for learning and memory as well as many other important nutrients.
The potential health benefits of cauliflower include preventing mutations and reducing stress from free radicals, preventing constipation and helping memory.
Read more about cauliflower.

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Celery

Celery is a very rich source of antioxidants and vitamin K.
The potential health benefits of celery include: lowering blood pressure, preventing cancer, and soothing joint pain.
Read more about celery.

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Chickpeas

Originally cultivated in the Mediterranean and the Middle East, chickpeas, also known as garbanzo beans, have spread their culinary influence to areas all over the world.
The potential health benefits of chickpeas include improved glucose levels, lipids and insulin levels for diabetes, maintaining bone strength and heart health.
Read more about chickpeas.

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Chives

Chives are a nutrient-dense food, meaning that while they are low in calories they are high in beneficial nutrients like vitamins, minerals and antioxidants.
The potential health benefits of chives include: potential beneficial and preventative effects against cancer, prostate cancer, esophageal and stomach cancer and positive effects on sleep and mood.
Read more about chives.

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Chocolate

Chocolate is rich in antioxidants. Despite its bad reputation for causing weight gain, there are a number of health benefits being associated with its consumption.
The potential benefits of eating chocolate are said to include: lowering cholesterol levels, preventing cognitive decline, and reducing the risk of cardiovascular problems.
Read more about chocolate.