Here are your 12 ‘must have’ healthy foods for overall well-being


One serving of red, ripe, raw tomatoes is a good source of vitamins A, C, K, folate and potassium. Tomatoes also have a relatively high water content, which makes them a filling food. Tomatoes make your skin look great. Tomatoes build strong bones. Lycopene present in tomatoes can reduce the risk of several types of cancers.


Oranges are full of potassium, an electrolytic mineral responsible for helping the heart function well. Since they’re full of soluble fibre, oranges are helpful in lowering cholesterol. Orange strengthens your emotional body, encouraging a general feeling of joy, well-being, and cheerfulness. Drinking orange juice regularly prevents kidney diseases.


Spices not only just excite our taste buds but are composed of an impressive list of phyto-nutrients, essential oils, antioxidants, minerals and vitamins that are essential for overall wellness. Spices create anti-clotting action and thus help easing blood flow, preventing stroke and coronary disease. Decoction of certain healthy spices is taken by mouth for the treatment of colds, influenza, mild fevers and indigestion.


Grapes, due to their high nutrient content, play an important role in ensuring a healthy and active life. The health benefits of grapes include their ability to treat constipation, indigestion, fatigue, kidney disorders and prevention of cataracts. Ripe grapes juice is an important home remedy for curing migraines.


Olives not only taste really nice, also they have huge number of other health benefits. Olives control blood pressure and also eliminates excess cholesterol in the blood. They are a great source of vitamin E and act as an anti-oxidant. Olives are a source of dietary fiber as an alternative to fruits and vegetables.

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6Green tea:

Green tea contains various bioactive compounds that can improve health. It is loaded with antioxidants and nutrients that have powerful effects on the body. This includes improved brain function, fat loss and a lower risk of cancer. Green tea can improve insulin sensitivity and reduce blood sugar levels.


It is the most powerful anti-oxidant of all fruits. A glass of pomegranate juice has more antioxidants than red wine, green tea, blueberries and cranberries. Mixing one teaspoon of honey in a glass of pomegranate juice is sure to cure indigestion problems. Pomegranate juice helps in surmounting the red blood cell deficiency in the body.


Pulses are rich in fiber, protein, vitamins and minerals but are low in glycemic index. Pulses help reduce deposition of fat in the arteries and blood vessels and there by reduces the risk of blocks. Soy beans provide all of the essential amino acid, making it a complete source of protein. Pulses contain soluble fiber that lowers blood cholesterol.


With this orange crunchy powerfood you get vitamin A and a host of other powerful health benefits including beautiful skin, cancer prevention and anti-ageing. Drinking carrot juice is effective in getting rid of blemishes and scars. Beta carotene present in carrots improves night vision and protects eyes from problem like glaucoma and cataracts.


Cinnamon stabilizes blood sugar. It also helps in reducing gas and cholesterol level. For dental carries, chew a small piece of cinnamon to act upon the bacteria and control infections. Add cinnamon powder to your face pack to control acne infections.


Fibre in whole grains help cut the risk of heart disease as it binds bile acid in the body and whisks bad cholesterol out of the body. Whole grains contain all three parts of the grain (bran, germ and endosperm) making them more complex to break down.


Having an apple everyday is even more important for a healthy diet than previously thought. Fruits like apples have anti-ageing properties. Apple prevents constipation and detoxifies the body. It also has an antiviral property. Drinking apple juice prevents virus from setting in the body. They also strengthen gums and reduce cholesterol levels.


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