List of Super Foods Healthy

Here’s a great excuse to gorge on pumpkin pie, blueberry cobbler, apple streusel, and chocolate-covered strawberries! Well, kind of. Yep, they're all Greatist superfoods— just hold the sugar to get the most benefits. Here are the reasons these fruits, veggies, grains, and dairy products have made our list of the world's best superfoods.

1. Greek Yogurt
Regular yogurt’s thicker, creamier cousin is chock-full of protein and probiotics. It fills the belly, improves digestion, and bolsters the immune system. Plus, it's a great healthy recipe substitute for sour cream, cream cheese, and even mayonnaise!

2. Quinoa
This teeny-tiny, grain-like seed packs some serious nutritional prowess. With a mild, nutty flavor and a texture similar to rice or couscous, quinoa is one of the only grains or seeds that provides all nine essential amino acids our bodies can't produce themselves . And it's filled with protein— eight grams per one-cup serving, to be exact!

3. Blueberries
Don’t worry; these berries won't cause an oompa-loompa-like reaction. In fact, they're nutritional superstars, filled with fiber, vitamin C, and cancer-fighting compounds. And studies suggest blueberries may even improve memory !

4. Kale
This rough and tough green beats out all the rest in terms of nutrition, providing more antioxidants than most other fruits and veggies! It's also a fantastic source of fiber, calcium, and iron. Prepare it virtually any way, from boiled or steamed to roasted (try it as a chip!) or stewed.

5. Chia
Ch-ch-ch-chia! Yep, this little seed is the same as those adorable little ceramic animal planters of the 90s! But don’t worry, the nutritious part is not the clay pot. Chia seeds are actually loaded with the most essential fatty acids of any known plant! Plus, one serving of the stuff is loaded with magnesium, iron, calcium, and potassium.

6. Oatmeal
High in fiber, antioxidants, and tons of other nutrients, this breakfast staple has been shown to help lower cholesterol levels, aid in digestion, and even improve metabolism . And it's downright delicious— especially when flavored like pumpkin pie!

7. Green Tea
This ages-old health secret has been used as a natural remedy for everything from cancer to heart disease ! The secret to this delicious drink? Antioxidants! The main superhero here is Epigallocatechin gallate, or EGCG, a phytochemical that slows irregular cell growth, which could potentially help prevent the growth of some cancers .

8. Broccoli
This lean, mean, green machine is packed with vitamins, minerals, disease-fighting compounds, and the fiber essential in any diet. Though all members of the cruciferous vegetable family are super-duper healthy, broccoli stands out for its exceptionally high levels of vitamin C and folate (which can reduce risk of heart disease, certain cancers, and stroke) .

9. Strawberries
Vitamin C is the superstar of this superfood. Just one cup of these red beauties satisfies the daily requirement for vitamin C (74 milligrams per day for women, 90 for men)! Studies suggest the antioxidant helps build and repair the body's tissues, boosts immunity, and fights excess free radical damage. And the vitamin C in strawberries could help promote healthy eye function .

10. Salmon
This heart-healthy fish is packed with protein and a healthy dose of omega-3 fatty acids, which studies suggest may help reduce the risk of cardiovascular disease. And bonus points: Salmon may also protect skin from the sun and the damaging effects of UV rays .

11. Watermelon
Low in sugar and high in vitamins A and C, this summer treat is the prefect fresh, low-calorie snack. Studies suggest watermelon could also potentially lower blood pressure and reduce the risk of cardiovascular disease . And the lycopene in watermelon could help protect the body from UV rays and cancer .

12. Spinach
Antioxidants, anti-inflammatories, and vitamins that promote vision and bone health are what make this little ol' green so super . And those bones will be thanking spinach, too! Just one cup of the stuff packs up to 12 percent of the recommended daily dose of calcium and enough vitamin K to help prevent bone loss .

13. Pistachios
These lil' nuts are hiding lots of protein and fiber behind their earthy flavor and nutty crunch. Plus, they're naturally cholesterol-free. A one-ounce serving of these nuts has almost as much potassium as one small banana.

14. Eggs
A relatively inexpensive protein source loaded with nutrients, eggs certainly earn their superfood status. A single large egg is just about 70 calories and offers six grams of protein. Eggs are also a great source of omega-3 fatty acids, which are essential for normal body function and heart health .

15. Almonds
Surprise! Almonds are the most nutritionally dense nut, meaning they offer the highest concentration of nutrients per calorie per ounce. For just 191 calories, a one-ounce serving provides 3.4 grams of fiber (that's about 14 percent of the daily recommended value) and a healthy dose of potassium, calcium, vitamin E, magnesium, and iron. Plus, you can eat them as BUTTER!

16. Ginger
Slightly spicy but oh-so-enjoyable, ginger has been used for years as a delicious flavoring and an all-natural remedy for everything from an upset stomach to unwanted inflammation.

17. Beets
This all-star veggie contains tons of vitamins, minerals, and antioxidants that can help fight disease and strengthen vital organs. And their purple hue may be the secret to their healthy success— some studies suggest betalains, the purple pigments in these veggies, may help ward off cancer and other degenerative diseases .

18. Beans
High in protein and low in cholesterol, beans of any variety can add a healthy twist to any dish (even brownies!). They're also loaded with fiber, folate, and magnesium, and studies have shown that legumes (like beans) can actually help lower cholesterol and reduce the risk of certain cancers (at least in rats…) .

19. Pumpkin
Loaded with antioxidants and vitamins, these gourds aren't just for carving (or making into pie). The star nutrient here is beta-carotene, a provitamin that the body converts to vitamin A, which is known for its immune boosting powers and essential role in eye health .

20. Apples
Say it with us, people: "Fiber is good." And apples are a great low-calorie source. (A medium-sized apple weighs in at under 100 calories.) Plus, upping apple intake has been associated with reduced risk of cardiovascular disease, certain cancers, diabetes, and asthma .

21. Cranberries
It's time to work these fall favorites into dishes year-round. Whether it's in the shape of a can or fresh off the stove, cranberries have a handful of health benefits and disease-fighting powers . These bacteria-busting berries can help fight inflammation, reduce the risk of heart disease, improve oral health, help prevent ulcers and yeast infections, and may even inhibit the growth of some human cancer cells .

22. Garlic
Yes, it might leave breath less-than-desirable, but these cloves can do more than flavor— they've been used for centuries as food and medicine. These days, garlic is used to treat anything from high blood pressure and heart disease to certain types of cancer. Plus, studies suggest garlic extract can be used to treat yeast infections in women and prostate issues in men .

23. Cauliflower
While all the vitamins and minerals are a great bonus, the real star here is cauliflower's cancer-fighting compounds, glucosinolates. These phytochemicals are responsible for cauliflower's sometimes-bitter flavor, but they have also been shown to prevent damage to the lugs and stomach by carcinogens, potentially protecting agiainst those cancers . And thanks to interactions with estrogen, cauliflower may also help prevent hormone-driven cancers like breast, uterine, and cervical .

24. Leeks
Leeks owe many of their anti-cancer superpowers to their organosulphur compounds. These nutrients have been credited with everything from kicking cancer to boosting immunity . Studies also suggest leeks could help protect the digestive system from stomach and gastric cancers .

25. Lentils
They're pretty cheap, easy to prepare, and high in protein, iron and other essential nutrients. Need we say more? The iron may help fight off anemia (a condition that’s especially common among vegetarians and vegans), and they're low on the glycemic index, too. That means they cause blood sugar to spike less quickly than other starches, so our energy lasts longer .

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Amazing Onion Facts

Amazing Onion Facts

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1. Onions are yellow, red or white, with yellow being the most common color. When allowed to mature and dry, they develop firm flesh and dry, crackly outer skins.

2. The name onion comes from the Latin, "unio."  Unio is a mix of French "oignon" and the English "unyun." Allium Cepa is the scientific name for onion because an onion grows as a single bulb.

3. Humans have grown onions for at least 7000 years.

4. Egyptians believed onions had strength-producing powers.  Onions were fed to those who built the pyramids.

5. The onion is one of the top 5 fresh vegetables in the US.

6. An average American consumes around 21pounds of fresh and processed onion every year.

7. There are more than 500 varieties of onions. Onions can be put into two groups: dried and fresh.

8. When onions are cut, sulfur-containing gas (called the lachrymatory factor)is released. The gas spreads in the air and comes into contact with your eyes. The lachrymatory factor activates the nerves in the eyes. The nerves send signals to your brain. Your brain puts your gland that releases tears, causing you to cry.

9. Vidalia Onions have developed an international reputation as the "world's sweetest onion."

10. In 1990, a resolution was passed by the Georgia's legislature declaring the Vidalia Onion as Georgia's Official State Vegetable.

11. Vidalia Onions contain the highest sugar content and the lowest pungency levels of any sweet onion grown anywhere in the world.

12.Everybody who has ever had to cut up a lot of strong onions knows what happens. It is literally a job that makes all of us cry. That is because onions contain sulfur, and when you cut the onion sulfur is released into the air. This airborne sulfur reacts with the moisture in your eyes and creates a mild form of sulfuric acid! Your eyes tear up to flush this substance from your eyes.

13.Native Americans ate wild onions and the Pilgrims brought onions with them on the Mayflower. Onions were eaten at the first Thanksgiving dinner.

14.After slicing onions, wash your hands in cold water, then rub them with salt or vinegar. The salt or vinegar will remove onion smells from your hands.

15.If you need only half of an onion, use the top half. The root will stay fresh longer in the refrigerator.

16 In ancient Egypt, the onion was a symbol of eternity because it is a circle-within a circle. The Pharaoh Cheops paid workers who built the Great Pyramid in onions, garlic, and parsley and onions were painted on the walls of the pyramids. Mummies were even buried with onions.

17.Onions are a good source of Vitamin C and fiber. They are low in fat and calories. The antioxidants found in onions help prevent high blood pressure and some forms of cancer.

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18. The white onion bulb and the green stalk are both edible.

19. Humans have been cultivating onions since 3500 B.C.

20. Green onions are also known as scallions.

21. Yellow and Red Onions contain an antioxidant that is associated with beneficial effects on human diseases such as cancer and heart disease.

22. Onions were an important part of life in Ancient Egypt. Leaders took an oath of office with their right hand on an onion.

23. It is believed that onions originated in Asia, though it is also possible that onions may have been growing wild worldwide. Ancient Egyptians worshipped the onion, believing that the spherical shape and concentric rings symbolized eternity.

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Health Benefits of Passion Fruit

Health Benefits of Passion Fruit

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Common Names: Passion Fruit, Granadilla, Purple Granadilla, Yellow Passion Fruit

Passion fruit is a plant that is commercially cultivated for its fruits. The fruit is oval and yellow or dark purple at maturity with a soft juicy interior.

Passiflora is from the Latin passus (suffering) and flos (flower), literally the Flower of Passion so called by the early Catholic Spanish priests in South America who regarded the plants features as symbols of the Crucifixion.

1. Passionfruit is believed to contain somniferous properties, which are calming and sleep-inducing. Many indigenous tribes of South America traditionally used passionfruit in calming tonics and as a sedative. 

2. Passionfruit contains high levels of fibre, which is essential for your toddler's digestive system, metabolism and eliminating toxins from his body.

3. Full of Vitamin A and flavonoid antioxidants, this fruit is great for your little one’s developing vision, mucous membranes and skin.

4. Vitamin C helps build up resistance against flu-like viruses and passionfruit is packed with it. So if your toddler gets the sniffles, the Vitamin C will lessen his symptoms and can help him make a faster recovery. 

5. Did you know one passionfruit contains the same amount of potassium as a banana? Potassium aids the function of the body’s cells, tissues and organs, which is vital for growing bodies.

6. Just because a passionfruit has wrinkly skin does not mean it’s ripe. Passionfruit is best judged by weight, rather than skin. If it feels heavy and ‘full’ it’s probably ripe but if it’s wrinkled it may have started to dry up.

7. Passionfruit crops are mainly pollinated by honeybees. If you’re ever near a passionfruit farm you will notice hives strategically placed throughout the crop to encourage pollination.

8. The passionfruit is technically a berry. This is because, by botanical definition, it is a fleshy fruit grown from a single ovary.

9. The passionfruit takes its name from the fruit’s exotic-looking flower and is said to symbolise the Passion of Christ. The three stigmas are said to reflect the three nails in Jesus’ hands and feet, the 10 petals represent the Apostles (not including Peter or Judas), and the vines represent the whips used on Jesus.

10. Another type of supplement extracted from passion fruit peel was found to improve physical function and decrease the pain and the stiffness among patients with osteoarthritis of the knee. The reported beneficial effects were thought to be due to the antioxidant properties and antiinflammatory chemicals of the passion fruit peel.

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Health Benefits Of Beetroot

Health Benefits Of Beetroot

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Commonly known as the garden beet, this firm, round root vegetable has leafy green tops, which are also edible and highly nutritious. While the most common color for beets (called “beetroots” in the British Isles) is garnet red, they can range in color from deep red to purple and from yellow to white, allowing these vegetables to create a distinctively vibrant presentation. However, their most intriguing hue is concentric rings of red and white known as chioggia, or candy cane.

Beetroot, also often known as the beet, is a root vegetable that has been consumed since ancient times. Even the ancient Romans and Greeks thought beetroot had vitamins and minerals. In fact, today's studies prove that not only are they loaded with beneficial nutrients, but beetroot is an amazing way to ensure that a person stays healthy. 

A root vegetable, the reddish and bulbous portion of the beetroot is grown underground while its leafy top is seen above the ground. It grows in both tropical and temperate areas, and takes about two months to reach maturity. Though the plants have been cultivated for thousands of years due to their dietary benefits, it is only recently that their many health benefits have been 
explored. 

1. Beetroot enhances sex 
The ancient Romans prized beetroot as an aphrodisiac and raised them as such. Today's science supports this Roman practice. Researchers have found that beets contain high amounts of boron, an element that relates directly to the production of sex hormones in humans. 

2. Beetroot equalizes mental health Betaine, the same component that is used by practitioners to treat depression using certain methods, is found in beetroot. Another great element that beetroot contains is tryptophan, which has been shown to create a sense of well-being while also relaxing the mind. They are also a great way to lower blood pressure, which can help offset the effects of stress on the body. 

3. Beetroot increases energy levels 
Because the sugar contained in beetroot is released slowly throughout the body, even though the sugar levels are high, they help maintain steady energy levels. When compared to foods such as chocolate whose sugars are processed quickly by the body, beetroot, which is also low in calories, makes its energy boost last a great deal longer.

4. Beetroot is high in vitamins and minerals 
Because they are high in vitamin B and iron, beetroot is especially beneficial to those women who are pregnant. Vitamin B and iron are necessary for the growth of new cells as well as replenishing the iron levels that often dip at this time of life. In addition, beetroot is high in the following vitamins and minerals: fiber, phosphorus, potassium, folic acid, beta-carotene, vitamin A, magnesium, vitamin C and betacyanin. 

5. Beetroot helps cleanse the body 
Beetroot works to cleanse and clarify the liver. It can also purify the blood and has been shown to help prevent some forms of cancer. Eating beetroot can also indicate whether a person has low amounts of stomach acid. This is shown if their urine turns pink.

6. Beetroot is great to help the bodies natural defence and strengthen the immune system.

7. Antioxidants: The red pigment found in beets is loaded with antioxidants that may help protect the body against heart disease, certain cancers and even birth defects.

8. Folate: A half-cup serving of cooked beets provides about a quarter of the recommended daily requirements of folate. Folate is used in metabolic functions and plays a critical role during pregnancy, specifically in preventing certain birth defects.

9. Iron: Beets are a good source of iron. While iron is considered a trace mineral, which means it’s needed in very small amounts, it is still critical to healthy blood because it’s a key component of hemoglobin.

10. PotassiuM: Being high in potassium, beets help maintain healthful blood pressure by maintaining proper fluid balance.

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Interesting Facts About Carrots Part II

Interesting Facts About Carrots Part II

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1. Orange carrots were not developed until the 1500s in the Netherlands.

2. Carrots can be white, yellow, orange, red, purple or black! 

3. The root hairs on carrots can extend 2.13-2.44 metre's (7-8 feet) into the soil in search of water and nutrients; beet root hairs travel even deeper.

4. Carrots are biennials, which means that it takes two years for them to produce seeds; in order for carrots to produce seeds in Canada, we have to pull them in the fall, store them all winter in a cold storage, replant in the ground the next spring, and let the leafy green tops send out a flowers which will turn to seeds! That’s why most people go to the garden centre to get fresh seed every spring.

5. The world’s longest carrot ever recorded was 5.839 metre's and was grown in the United Kingdom 

6. The world’s heaviest carrot weighed 8.44 kg (18.6 lbs) and was grown in the United States 

7. The average American eats 6.17 kg (13.6 pounds) of carrots in a year 

8. If babies have a diet high in pureed carrots (baby food) they often develop orange skin from the carotene, which disappears when they decrease their carrot intake!

9. Excellent source of vitamin A (beta-carotene) which promotes good vision. 

10. Beta-carotene also acts as an antioxidant, which can help to keep the heart healthy. 

11. Carrots are usually orange, but can also be white, yellow, red, or purple. 

12. Carrots were grown thousands of years ago in Asia and Middle Eastern countries (purple carrots).

13. Carrots became popular in the 1800's, and were the first vegetable to be canned.

14. “Baby carrots” from the store are actually big carrots washed and cut into smaller pieces.

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Interesting Facts About Carrots Part I

Interesting Facts About Carrots Part I

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1. Over 3000 years ago in Asia, carrots were first used for medicine.  These carrots were very different from the carrots we see now - they were purple and yellow!  It wasn’t until 900 BC when carrots were first grown for food in Afghanistan. Purple and yellow carrots didn’t make their way to Western Europe until the 1300’s.

2.  The orange carrot was developed in Holland as a tribute to William of Orange during the Dutch fight for independence.  However, its popularity was likely due to the fact that the new orange carrot was less bitter than the purple and red varieties.

3. To achieve a perfect orange color, carrots should be grown between 60-75°F weather.

4. Carrots are a type of root vegetable - meaning the edible portion of the plant is grown underground.

5. Carrots are related to celery, dill, fennel, parsley, and parsnip.

6. The flower called Queen Anne’s Lace is actually a wild carrot.

7. European ladies would wear lacy carrot flowers in their hair in the 15th century.

8. After the United States, China is the biggest producer of carrots.

9. Half a cup of carrots provides more than one day’s worth of vitamin A.

10. Raw carrots can be eaten plain as a snack or an appetizer, and sliced, chopped, or grated to add to salads. 

11. Slice carrots into carrot sticks and dip in low-fat dressing or other low-fat dip.

12. Carrots can be cooked using many different methods, such as boiling, steaming, roasting, or grilling, and can be eaten as a side dish on their own or cooked with other vegetables.

13. Carrots are the second most popular vegetable in the world after potatoes.

14. Carrots were first grown as a medicine, not for food! 

15. The first carrots were purple and yellow.

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Health benefits of Fenugreek

Health benefits of Fenugreek

1. Despite the fact that fenugreek(Methi) one of the oldest medicinal herbs, ongoing research in India and abroad is currently uncovering new possibilities for its potential role in the treatment of diabetes and high cholesterol levels associated with coronary heart disease, both of which plague many industrial societies.

2. Fenugreek (methi) has been used as both a food and a medicine in many different cultures, but especially in Asia and the Mediterranean region. The medicinal value of its seeds is mentioned in Ayurvedic texts as well as in Greek and Latin pharmacopoeia.

3. In ancient Egypt, methiwas used to ease childbirth and to increase milk flow, and modern Egyptian women are still using it today to relieve menstrual cramps, as well as making hilbatea out of it to ease other kinds of abdominal pain. The Chinese call it hu lu ba, and also use it for treating abdominal pain.

4. The leaves of methiare highly alkaline, and rich in iron, calcium, sulphur, chlorine, and vitamins A and C.

5. Indigestion, flatulence, diarrhoea, dysentery, peptic ulcers and colic are all complaints that may be relieved with the use of methi. In addition, people who suffer from biliousness or a sluggish liver may derive benefit.

6. Methi has been used effectively in the treatment of ulcers, boils, arthritis, sinusitis (an inflammation of the mucuous membranes of the nasal passages) and sore throat.

7. For external use, such as in the treatment of burns or boils, a poultice made from the leaves can be applied.

8. The seeds or the leaves can be eaten to soothe internal inflammation or swelling.

9. To relieve a sore throat, a strong methi brew can be prepared by simmering two tablespoons of the seeds in a quart of cold water for a half hour. After allowing it to cool, strain it and use the entire quantity as a gargle.

10. Fenugreek seeds have hypoglycaemic properties and can be used in the management of diabetes. The fenugreek diet significantly reduced fasting blood sugar and improved the glucose tolerance test.

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