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, eatinghealthfully has been shown to reduce the risk of obesity, cardiovascular illnesses and evencertain types of cancer. However, understanding which foods to eat for specific benefits cansometimes be difficult, which is why Medical News Today previously supplied a list of thetop 10 healthy foods. Now, MNT specifies the health benefits of a much wider range offoods, providing a cornucopia of delicious and nutritious options for individuals who wish toboost their health by eating healthfully. Below is a list of the food products along withinformation regarding their potential health benefits. Note that this article containssummaries and you should click through to read individual articles containing the full list ofpossible health benefits.

Almonds are a rich source of vitamin E, copper, magnesium, good qualityprotein, and healthy unsaturated fatty acids. Studies have revealed thatalmonds can potentially help prevent cardiovascular heart diseases2, cutthe risk of cancer3, and help prolong life.4

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Apples are sometimes called "nutritional powerhouses" because of theirimpressive nutritional profile. Apples are rich in Vitamin C (a powerfulnatural antioxidant), B-complex vitamins, dietary fiber, phytonutrients(which help protect the body from the detrimental effects of freeadicals), and minerals such as calcium and potassium.5

Studies have revealed that eating apples can potentially help preventdementia6, reduce your risk of stroke7, and reduce your risk of diabetes8

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

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

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

Basil is rich in vitamin A, vitamin K, vitamin C, magnesium, iron,potassium, and calcium. Studies have revealed that basil can potentiallyreduce inflammation and swelling9, prevent the harmful effects ofaging10, and may be useful in treating arthritis and inflammatory boweldiseases.11

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

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.

Broccoli contains high levels of fiber (both soluble and insoluble) and isa 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 preventosteoarthritis12, protect your skin against the effects of UV light13,reverse diabetes heart damage14, and reduce bladder cancer risk.15

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Cantaloupes are also commonly known as muskmelons, mush melons, rockmelons and Persian melons. They are a member of the botanical familyCucurbitaceae, along with honeydew and watermelons. Cantaloupe contains anabundance of antioxidants including choline, zeaxanthin, and beta-carotene, allof which provide protection against a range of diseases and conditions from thecommon cold to cancer. Potential health benefits of cantaloupe include loweringrisk of developing asthma, managing blood pressure, aiding digestion, keepinghydrated and reducing inflammation.Read more.

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

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As part of the brassica family, more commonly known as cruciferousvegetables, cauliflower contains antioxidants and phytonutrients thatcan protect against cancer, fiber that helps with satiety, weight loss anda healthy digestive tract, choline that is essential for learning andmemory as well as many other important nutrients. The potential healthbenefits of cauliflower include preventing mutations and reducingstress from free radicals, preventing constipation and helping memory.Read more.

Celery is a very rich source of antioxidants and vitamin K. The potentialhealth benefits of celery include: lowering blood pressure, preventingcancer, and soothing joint pain.Read more.

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.

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

Chocolate is rich in antioxidants. Despite its bad reputation for causingweight gain, there are a number of health benefits being associated withits consumption. The potential benefits of eating chocolate are said toinclude: lowering cholesterol levels, preventing cognitive decline, andreducing the risk of cardiovascular problems.Read more.

Often known in the UK as coriander, cilantro comes from the plantCoriandrum sativum. In the United States, the leaves of the plant arereferred to as cilantro (the Spanish translation) and the seeds arereferred to as coriander. Many studies have suggested that increasingconsumption of plant foods like cilantro decreases the risk of obesity,overall mortality, diabetes and heart disease while promoting a healthyskin and hair, increased energy and overall lower weight.Read more.

Studies have found that cinnamon can potentially be effective againstHIV19, improve glucose and lipids levels in patients with type 2diabetes20, help prevent Alzheimer's disease,21 and stop the destructiveprocess of multiple sclerosis (MS).22 In addition, researchers at PennState found that consuming cinnamon can help reduce the body'snegative responses to eating high-fat meals.23

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Coffee is one of the main sources of antioxidants in the U.S. Thepotential health benefits of drinking coffee include: protecting againsttype 2 diabetes24, preventing Parkinson's disease25, lowering the risk ofliver cancer26, preventing liver disease27, and promoting good hearthealth.28

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Collard greens are part of the cruciferous vegetable family, which alsoincludes kale, broccoli, brussels sprouts, cabbage, rutabaga and turnips.Collard greens are an extremely rich source of vitamin K and alsocontain folate, thiamin, niacin, pantothenic acid, choline, phosphorusand potassium. Health benefits of collard greens may include assistingwith bone health, reducing cancer risk, helping lower glucose levels inthose with diabetes and improving sleep and mood.Read more.

Cranberries are a good source of vitamin C, fiber and vitamin E. Studieshave found that cranberries can potentially be effective at reducing therisk of cardiovascular disease (CVD)29, slowing tumor progression30,preventing urinary tract infections31, and can benefit oral health bypreventing bacteria from binding to teeth.Read more.

Edamame is a young soybean that has been harvested before the beanshave had a chance to harden. You can buy them shelled or in the pod,fresh or frozen. The potential health benefits of edamame includemaintaining the correct blood pressure, helping with depression,promoting fertility and decreasing bone loss.Read more.

The eggplant, also known as aubergine, garden egg, guinea squash,melongene and brinjal, is usually distinguishable by its signature egg-like shape and vibrant purple color.The potential health benefits of eggplant, include supporting hearthealth, maintaining weight and blood cholesterol levels and exhibitinganti-cancer effects.Read more.

Flaxseed is not only "an excellent source of two fatty acids that areessential for human health - linoleic acid and alpha-linolenic acid," butalso "an excellent source of fiber and a good source of minerals andvitamins", according to the American Nutrition Association.32

The potential health benefits associated with flaxseed include: loweringcholesterol33, protecting against cancer34, preventing hot flashes35, andimproving blood sugar levels.36

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Garlic is widely used for several conditions linked to the blood systemand heart. Studies have found that garlic can potentially be a verypowerful antibiotic37, help protect the heart during cardiac surgery andafter a heart attack38, lower the risk of developing lung cancer39, andreduce high cholesterol and blood pressure levels.40

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Ginger contains a chemical which is used as an ingredient in antacid,laxative and anti-gas medications. Studies have found that ginger canpotentially prevent inflammation of the colon43, reduce exercise-induced muscle pain44, help alleviate nausea caused by chemotherapy45,and reduce the severity of period pains.46

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The portability, texture, flavor and variety of grapes have made them apopular finger food in countries all over the world. Studies haveassociated grapes with the prevention of cancer, heart disease, highblood pressure and constipation as well as decreasing the risk of obesityand overall mortality.Read more.

Grapefruits are low in calories but full of nutrients. They support clear,healthy skin, help to lower our risk for many diseases and conditionsand may even help with weight loss as part of an overall healthy andvaried diet. The potential health benefits of grapefruit include boostingweight loss, maintaining healthy blood pressure and heart health andcombating free radicals.Read more.

Green tea may well be one of the world's healthiest drinks and containsthe highest amount of antioxidants of any tea. Studies have found thatdrinking green tea is associated with a reduced risk of stroke41, and mayhelp fight prostate cancer.42

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Honey possesses antiseptic and antibacterial properties. Studies havefound that honey can potentially help prevent GERD (gastroesophagealreflux)47, shorten the duration of bacterial diarrhea48, help heal burns49,minimize seasonal allergies50, and fight off infections.51

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Kale is a great source of vitamin K, vitamin A, beta carotene, calcium,and vitamin C. The potential health benefits of kale include: reducingthe risk of certain cancers, lowering the risk of coronary artery disease,and lowering levels of bad cholesterol.Read more.

Kiwis are a nutrient dense food, meaning they are high in nutrients andlow in calories. The kiwifruit is higher in vitamin C per ounce than mostother fruits.The potential health benefits of eating kiwis include: maintaininghealthy skin tone and texture, reducing blood pressure and preventingheart disease and stroke.Read more.

The mango is a member of the drupe family, a type of plant food inwhich an outer fleshy part surrounds a shell (what we sometimes call apit) with a seed inside. Olives, dates and coconuts are also types ofdrupes. Many studies have suggested that increasing consumption ofplant foods like mangoes decreases the risk of obesity and overallmortality, diabetes, heart disease and promotes a healthy complexionand hair, increased energy, overall lower weight.Read more.

Dairy products like milk are the best dietary sources of calcium. Calcium hasmany functions in the body but its primary job is the development andmaintenance of healthy bones and teeth. Calcium is also important for bloodclotting and wound healing, maintaining normal blood pressure, and musclecontractions including heartbeat. Milk also provides magnesium, phosphorus,vitamins A, riboflavin, vitamin B-6 and vitamin B-12. The potential healthbenefits of milk include: maintaining bone, blood pressure and heart health andproviding an increase in vitamin D. Deficiency in vitamin D has been associatedwith depression, chronic fatigue and PMS.Read more.

There are many reasons you might search for an alternative for dairy, the mostcommon being allergies, lactose intolerance and following a vegan diet. Somepeople choose to not consume dairy in order to follow a vegan diet, whichavoid any foods that come from an animal, including milk, cheese, eggs andhoney. Others may cut dairy out of their diet in order to avoid hormones andantibiotics in conventional milk, as an acne treatment, or when following thepopular "Paleo" diet. Soy isoflavones have been shown to be beneficial inpreventing heart disease and at least 10mg per day can decrease breast cancerrecurrence by 25%. Increased soy consumption may be beneficial formenopausal women.Read more.

Mint, also known as mentha, is actually a genus or group of around 15-20 typesof plants including peppermint and spearmint. Mint oil is often used intoothpaste, gum, candy and beauty products while the leaves are used eitherfresh or dried for teas and food. Mint has one of the highest antioxidantcapacities of any food. Mint has possible positive effects on allergies, commoncold, indigestion, irritable bowel syndrome (IBS) and skin.Read more.

Mushrooms, though classified as vegetables in the food world, are nottechnically plants. They belong to the fungi kingdom and although they are notvegetables, mushrooms provide several important nutrients. The potentialhealth benefits of mushrooms including assisting in inhibiting the growth ofcancer cells, regulating blood pressure and improving immune response toinfection.Read more.

Oats contain high levels of a type of fiber known as beta-glucan. Beta-glucan isknown to help lower levels of bad cholesterol. The potential health benefits ofoats include: reducing the risk of coronary artery disease, lowering the risk ofcolorectal cancer, and lowering blood pressure.Read more.

Oily fish, such as salmon or mackerel, are an excellent source of omega-3 oilsand lean protein. Potential health benefits of eating oily fish include: preventingcardiovascular disease52, reducing your risk of rheumatoid arthritis53, boostinginfant sensory, cognitive, and motor development54, improving memory55,protecting vision56, and preventing oral and skin cancers.57

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People who regularly consume olive oil are at a lower risk of developingcardiovascular diseases, including hypertension (high blood pressure), stroke,and hyperlipidemia (high blood cholesterol and triglyceride levels).58

In addition, olive oil intake may help treat inflammation, endothelialdysfunction (problems with the inner linings of blood vessels), thrombosis andcarbohydrate metabolism.58

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Onions can vary in size, shape, color and flavor. The most common types arered, yellow and white onion. Flavors can vary from sweet and juicy with a mildflavor to sharp, spicy, and pungent, often depending on the season in whichthey are grown and consumed. It is estimated that 105 billion pounds of onionsare harvested each year worldwide. The possible health benefits of consumingonions include lowering the risk of several types of cancer, improving moodand maintaining the health of skin and hairRead more.

An orange has over 170 different phytochemicals and more than 60 flavonoids,many of which have been shown to have anti-inflammatory properties andstrong antioxidant effects.Oranges also contain thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenicacid, phosphorus, magnesium, manganese, selenium and copper. Because oftheir high vitamin C content (over twice the daily need) oranges are associatedwith boosting the immune system.Read more.

Oregano is a rich source of vitamin K and dietary antioxidants. Studies havefound that oregano has antimicrobial activity59, anti-inflammatory properties60,and components in oregano may help slow down or prevent the progression ofdisease in patients with breast cancer.61

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Papayas grow in tropical climates and are also known as papaws or pawpaws.The possible health benefits of consuming papaya include a reduced risk ofheart disease, diabetes, cancer, aiding in digestion, improving blood glucosecontrol in diabetics, lowering blood pressure, and improving wound healing.Read more.

Peaches are a characteristically fuzzy fruit native to northwest China. They are amember of the stone fruit family, meaning that they have one large middleseed, along with cherries, apricots, plums and nectarines.One medium peach contains 2% or more daily value of vitamins E and K,niacin, folate, iron, choline, potassium, magnesium, phosphorus, manganese,zinc and copper. They have been shown to ward off obesity-related diseasessuch as diabetes, metabolic syndrome and cardiovascular disease.Read more.

Peppermint is used as a traditional or folk remedy for several conditions andillnesses because of its calming effects. The potential health benefits ofpeppermint include: treating the symptoms of irritable bowel syndrome (IBS)62,calming skin irritation and itchiness, preventing the onset of headaches andassociated symptoms.63

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Pineapple is a source of important vitamins and minerals such as thiamin,riboflavin, vitamin B-6, folate, pantothenic acid, magnesium, manganese andpotassium and antioxidants and polyphenols, such as beta-carotene.Fresh pineapple is the only known source of an enzyme called bromelain,which has been used in studies to determine it's effectiveness in alleviating jointpain, arthritis, reduce inflammation, inhibit tumor growth and shorten recoverytime following plastic surgery.Read more.

Along with the tomato and eggplant, the potato plant belongs to the nightshadefamily, of which some species are truly poisonous. Today potatoes are one ofthe cheapest universal crops to produce and are available year-round.The health benefits of consuming potatoes include maintaining bone structure,supporting heart health, reducing chronic inflammation and preventingconstipation.Read more.

Pumpkin is an extremely nutrient dense food, meaning it is chock-full ofvitamins and minerals but low on calories. There are many creative wayspumpkin can be incorporated into your diet, including desserts, soups, salads,preserves and even as a substitute for butter.The potential health benefits of pumpkin including supporting heart health, eyehealth, promoting fertility and giving immunity a boost.Read more.

Nutritionally, quinoa is considered a whole grain. Whole grains include theentire intact grain seed without removing any of its parts. In contrast, whengrains are milled or refined like white breads, white rice, and white pasta, theyhave been processed to create a finer, lighter texture.Consuming 2-3 servings of whole grain foods per day can reduce the risk ofcardiovascular disease, type 2 diabetes, high blood pressure, colon cancer andobesity. Many studies have shown that as whole grain intake increases, therisk for all five of these lifestyle-related conditions decreases.Read more.

Rosemary is a rich source of antioxidants and anti-inflammatorycompounds. Studies have found that rosemary may potentially helptreat indigestion64, enhance memory and concentration65, provideneurological protection66, and provide protection against maculardegeneration.67

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Sage is rich in antioxidants (apigenin, diosmetin, and luteolin) andimportant nutrients, such as vitamin K. Studies have found that sagemay potentially improve memory and information processing amongpeople who suffer from mild Alzheimer's disease68, and help lowercholesterol and triglyceride levels in patients with diabetes type 2.69

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Spearmint contains high amounts of vitamins, antioxidants and othervital nutrients. Studies have found that spearmint may potentially haveantioxidant and antifungal properties70, reduce symptoms of nauseaand other digestive problems71, and treat hirutism (abnormal hairgrowth).72

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Spinach one of the best sources of dietary magnesium and calcium. Thepotential health benefits of spinach include: helping manage diabetes,helping preventing cancer, reducing the risk of asthma, lowering therisk of blood pressure, and improving bone health.Read more.

Strawberries are one of the most popular, refreshing and healthy treatson the planet and contain many vitamins and antioxidants that can bebeneficial for your health. The potential health benefits of strawberriesinclude: reducing the risk of heart disease, stroke, cancer, bloodpressure, constipation, allergies, diabetes and depression.Read more.

Sweet potatoes pack a powerful nutritional punch. They have got over400% of your daily needs for vitamin A in one medium spud, as well asloads of fiber and potassium. The potential health benefits of sweetpotatoes include a protective role against prostate cancer, promotingfertility, boosting immunity and supporting vision.Read more.

Thyme preparations may be more effective than acne prescriptioncreams, according to scientists at Leeds Metropolitan University inEngland.73 Studies have found that thyme may potentially protectagainst hypertension74, help fight off foodborne bacterial infections75,and induce cell death in the breast cancer cells.76

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Tofu, made from soybean curds, is naturally gluten-free and lowcalorie, contains no cholesterol and is an excellent source of protein,iron, and calcium. The isoflavones (a type of compound calledphytoestrogens) in soy foods have been linked to a decreased risk forosteoporosis, while the calcium and magnesium in soy may help tolessen PMS symptoms, regulate blood sugar and prevent migraineheadaches.Read more.

The tomato has been referred to as a "functional food," a food that goes beyondproviding just basic nutrition, additionally preventing chronic disease anddelivering other health benefits, due to beneficial phytochemicals such aslycopene. Tomatoes are a rich source of vitamins A and C and folic acid.Tomatoes contain a wide array of beneficial nutrients and antioxidants,including alpha-lipoic acid, lycopene, choline, folic acid, beta-carotene andlutein. The benefits of consuming fruits and vegetables of all kinds, includingtomatoes, are infinite. As plant food consumption goes up, the risk of heartdisease, diabetes, and cancer goes down.Read more.

Watermelon contains thiamin, riboflavin, niacin, vitamin B-6, folate,pantothenic acid, magnesium, phosphorus, potassium, zinc, copper,manganese, selenium, choline, lycopene and betaine. According to the NationalWatermelon Promotion Board, watermelon contains more lycopene than anyother fruit or vegetable.The possible health benefits of watermelon include asthma prevention,reduction of high blood pressure, regulation of digestion, inflammationreduction, promoting healthy hair and skin.Read more.