A healthy diet rich in fruits, vegetables, whole grains and low-fat dairy can help to reduce your risk of heart disease by maintaining blood pressure and cholesterol levels. High blood pressure and cholesterol can be a symptom of too much salt and saturated fats in your diet.

1. HEALTHY FOOD AND BENEFITS
MALVEYA MANISH
MSC (BIOTECHNOLOGY) &
VATHSALYA
BSC(NUTRITION and DIETETICS)

2.  It is a summer fruit contains vitamins like
C,A,E,K , B7 & iron as it is a low calorie
fruit it can be consumed by diabetic patients
also increases metabolism along with
immune boosting mechanism
 It is a natural remedy for several stomach
ailments and digestive issues, ice apple helps
in relieving constipation and promotes bowel
movements
 It also relieves acidity and stomach
ulcers. Ice apple eases minor stomach
ailments and nausea that often occur during
pregnancy.

3.  Tamarind leaves are considered to be
very effective in easing joint pain and
swelling because of their anti-
inflammatory properties
 It is rich is ascorbic acid, Vitamin C
and tartaric acid that help in building
your immunity naturally
 These have a tendency of reducing
joint pains and muscle swelling and
also act as immune booster.

4.  The bark and pulp of Manila
Tamarind is used as a traditional
remedy against gum ailments,
toothache, and hemorrhage.
 Bark extract is also used against
dysentery, diarrhea, and constipation.
 An extract of leaves is used for gall
bladder ailments and to prevent
miscarriage

5.  The heme iron in red meat is
easily absorbed by the body
 Red meat also supplies vitamin
B12, which helps make DNA and
keeps nerve and red blood cells
healthy, and zinc,
 which keeps the immune
system working properly
 Red meat provides protein,
which helps
build bones and muscles

6.  Eating unripe mangoes with salt
prevents the excessive loss of water
from the body, and helps to quench
thirst.
 In addition, it also protects one from
the negative effects of very high
temperature
 Drinking unripe mango juice
prevents the excessive loss of
sodium chloride and iron to excessive
sweating

7.  The green fruit is a laxative and diuretic
 The unripe papaya is considered to
have more healing powers for
constipation than the ripe one
 The enzyme papain also helps to digest
proteins, especially food with gluten
such as wheat and oats or other high
protein foods
 It helps to relieve indigestion

8.  Kills Fungal Infections
 Bitter orange is considered to be
effective for several skin issues,
including ringworm and athlete's
foot
 4Older studies have demonstrated
that bitter orange oil as a fungicide
when applied topically, fighting
against conditions that are otherwise
resistant to treatment

9.  In addition to calcium and
protein, eggshells
 Also contain small amounts of
other minerals, including
strontium, fluoride, magnesium
and selenium
 Just like calcium, these minerals
may play a role in bone health.

10.  Red cabbage has a good mix of
vitamins and minerals, especially
folate,
 which is essential during pregnancy
and also helps the body to produce red
blood cells
 It also contains vitamin C, which helps
protect our cells by acting as an
antioxidant, and potassium, which we
need for a healthy heart.

11.  Brussels sprouts are high in fiber,
vitamins, minerals and antioxidants,
making them a nutritious addition to
your diet
 They may also come with added
health benefits, including the potential
to reduce the risk of cancer, decrease
inflammation and improve blood sugar
control

12.  Celeriac is high in fiber and a
good source of vitamins B6, C
and K
 It also contains important
minerals, such as phosphorus,
potassium and manganese
 What's more, it's low in fat
and calories

13.  Celery is rich in vitamins and minerals
with a low glycemic index
 You'll enjoy vitamins A, K, and C, plus
minerals like potassium and folate when
you eat celery
 It's also low in sodium
 Plus, it's low on the glycemic index,
meaning it has a slow, steady effect on
your blood sugar

14.  Chicory is a flowering plant in the
dandelion family that is characterized by a
tough, hairy stem, light purple flowers and
leaves that are commonly used in salads
 Chicory coffee tastes similar to coffee but
has a flavor that's often described as
slightly woody and nutty
 Chicory is used for loss of appetite, upset
stomach, constipation, liver and
gallbladder disorders, cancer, and rapid
heartbeat
 It is also used as a “tonic,” to increase
urine production, to protect the liver, and
to balance the stimulant effect of coffee.

15.  Leeks are a good source of vitamins
A, C and K (important for helping
your blood to clot).
 They also contain minerals such as
iron (which is important for red blood
cells) and manganese (involved in the
regulation of brain and nerve
function).
 Leeks are also a good source of
dietary fiber.

16.  The parsnip (Pastinaca sativa) is a root
vegetable closely related to carrot and parsley;
 all belong to the family Apiaceae.
 It is a biennial plant usually grown as an annual.
 Its long, tuberous root has cream-colored skin
and flesh, and, left in the ground to mature, it
becomes sweeter in flavor after winter frosts
 Rich in Antioxidants.
 In addition to being highly nutritious, parsnips
also supply many antioxidants. ...
 High in Soluble and Insoluble Fiber. ...
 May Aid Weight Loss. ...
 Support Immune Function

17.  Pears are rich in essential
antioxidants, plant compounds, and
dietary fiber.
 They pack all of these nutrients in a
fat free, cholesterol free, 100 calorie
package.
 As part of a balanced, nutritious diet,
consuming pears could support
weight loss and reduce a person's risk
of cancer, diabetes, and heart disease

18.  Turnips are loaded with fiber and
vitamins K, A, C, E, B1, B3, B5, B6,
B2 and folate (one of the B vitamins),
as well as minerals like manganese,
potassium, magnesium, iron, calcium
and copper
 They are also a good source of
phosphorus, omega-3 fatty acids and
protein.

19.  Swedes are members of the Brassica
family and contain similar
phytonutrients, particularly the
glucosinolates and phytosterols.
 Swedes are a good source of vitamin
C, a source of dietary fibre, niacin,
thiamin and vitamin B6 and contain a
dietary significant amount of
potassium