Here is some good news, you don’t necessarily need a prescription to eat healthy. Below is a list of healthy foods researched by various doctors and their researchers. Read along to get body you always wanted among other food benefits.


Eggs are rich sources of selenium, vitamin D, B6, B12,and minerals such as Zinc, iron and copper. Egg yolks contains more calories and fats than the whites. They are a source of soluble vitamins A,D,E and K and lecithin, the compound that enables emulsification in recipes such as hollandaise or mayonnaise.


This are usually packed with nutrients especially vitamin C and K. Grapes have health benefits such as decreasing the blood sugar levels and protecting you against diabetes. Grapes contain plant compounds that may protect you against certain types of cancer. 1to 2 cups of grapes daliy can help you shield your tissues by limiting the chemical reactions that trigger inflammation in your body.


Flaxseeds contains high fiber content. This makes you feel full for long. It helps to suppress your desire to eat especially if you are trying to lose weight. Flaxseeds contains lignans which help to reduce cancer risk. They also improve cholesterol, lower blood pressure, and are loaded with nutrients and proteins.


Onions have sulfur-containing amino acids, which helps to detox your liver. They are nutrients dense and low in cholesterol. They contain minerals and vitamins. Onions boost bone density, help control blood sugar, contain cancer fighting compounds, and boost digestive health.


Whole grain is known for its fiber benefit, which is essential for digestion and satiety. They allow you to stay satisfied for longer. Whole grain helps to prevent rise in blood sugar and regulate blood sugar. They also help reduce cholesterol, which is heart-healthy.


Eating 1 cup of broccoli per day(whether its with meal or snack) gets you nearly to the recommended intake of vegetables for adults. Broccoli is a good source of fiber and proteins, and contains iron, potassium, calcium, selenium and magnesium, as well as vitamins A, C, E, K, and a good array of B vitamins, including folic acid.


Raspberries are easy to add to your diet and make a tasty addition to your lunch, breakfast, dinner, or dessert. They are low in calories but high in fiber, vitamins, minerals, and antioxidants. They may protect against diabetes, cancer, arthritis, obesity, and other conditions. It provides anti-aging effects.


Spinach is called a superfood because of its high source of antioxidants and anti-inflammatory that protect your body from a wide range of diseases. Raw spinach is more recommended as compared to cooked spinach. Spinach is rich in vitamin C, A, and K, magnesium, iron, and manganese. Eating this veggie benefits your eye health, reduce your oxidative stress, and reduce blood pressure.


Cherries are known to facilitate weight loss as well as relieve insomnia. They contain a hormone called melatonin which facilitates good peaceful sleep. They lower hypertension, prevent cardiovascular diseases and contain anti aging properties. Cherries are energizing fruitand they help to mantain pH balance.


Olive oil contains powerful antioxidants that are biologically active and they reduce your risk of chronic diseases. They also fight inflammation and help protect your blood cholesterol from oxidation, which may lower your risk of heart disease.


This sweet flavor is usually added to different meals while or desserts. Cinnamon helps reduce blood sugar levels and as a result help reduce your risk for diabetes and heart disease.


Honey has components benefits include reducing ulcers, ease digestive problems, regulate blood sugar, soothe coughs and sore throats, and increase athletic performance.


This kind of yogurt is a good workout recovery food, slimness factor, and it contains proteins which is essential for good health. It contains iodine which keeps your waste in check. It is a great source of calcium which can help improve bone health. Greek yogurt is packed with probiotics, which support a healthy bacterial balance in the gut. It is also associated with lower blood pressure and lower risk of type 2 diabetes.


Mango health a handful skin benefits. It contains adequate amount of fiber and water helping to promote regularity. Other benefits include provision of vitamin C, improving your skin tone, prevents acne breakouts, boost immune system, soothes and brightens your skin.


Cancer studies seem to show that raw kale is more beneficial than cooked kale while cholesterol studies show that steamed kale is more beneficial than raw kale. A bit of both is recommended in your diet. Kale contains folate, a vitamin B that is critical for brain development. It also contains vitamin A which is important for eye and bone health and a strong immune system.


Carrots are rich in beta-carotene compound your body changes into vitamin A, which helps keep your eyes healthy. This compound also helps to prevent your eyes from the sun and lowers your chance of cataracts and other eye problems. Yellow carrots have lutein, which is good for your eyes as well.


It is recommended that any meat you add should be roasted, or grilled, not fried. Chicken contains phosphorus, which along with calcium, keeps your bones healthy. It also contains niacin, which helps lower cholesterol. It therefore keeps your heart healthy.


Almonds are a bone-building food. 1 ounce serving has as much calcium as 1/4 cup of milk. They are packed with vitamin E, magnesium, and potassium, which helps oxygen and nutrients flow more freely trough the blood. They lower blood sugar levels, reduce blood pressure, and lower cholesterol levels. They can also reduce hunger and promote weight loss.

By Catherine Mungai

An Outgoing girl based in Nairobi, Kenya who loves life, writing and reading.

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