It is low in saturated fat and cholesterol, and it is rich in fiber, protein, thiamine, vitamins A, B6, C, E, K, folate and riboflavin.  It is also packed with minerals like calcium, iron, magnesium, manganese, phosphorus, and potassium.

Here are some of the health benefits of broccoli:

1. It helps to maintain the health of the nervous system.

Broccoli is rich in potassium which makes it effective in keeping the optimal health and function of your brain and nervous system.

2. It helps to regulate blood pressure.

The magnesium and calcium content of broccoli help to keep your blood pressure within normal limits. 

3. It helps to boost the immune system.

Broccoli contains twice as much vitamin C as an orange.  Vitamin C is a potent antioxidant that helps to strengthen your resistance to organisms that cause infections.  It also protects you from the harmful effects of free radicals that can cause damage to your cells.  It also contains plenty of beta-carotene and trace minerals like zinc and selenium.  These are essential substances that your body needs to strengthen the immune system.

4. It helps to keep your bones healthy.

Calcium and vitamin K are two of the most important substances in broccoli that can help to maintain the health of your bones.  They also help to protect you from the risk of osteoporosis.

5. It helps to repair your skin from sun damage.

Broccoli contains glucoraphanin, a substance that helps to repair the skin from damage caused by excessive exposure to sunlight.

6. It helps to prevent cancer.

Broccoli is packed with glucoraphanin.  It is a substance that the body converts into sulforaphane, a compound that protects the body from the harmful bacteria H. pylori, an organism that is a known player in the development of gastric cancer. 

Another cancer-fighting substance found in broccoli is indole-3-carbinol.  It is a powerful antioxidant that helps to improve liver function and prevent the growth of cancer cells especially the ones that affect the breast, the cervix and the prostate.

7.  It helps to prevent constipation.

Broccoli is rich in fiber which helps to facilitate efficient digestion and elimination process.  It also helps to lower your blood sugar levels and provide you with sufficient amounts of protein.

8. It helps to keep your eyes in good health and protected from degenerative diseases.

Broccoli contains lutein, a type of carotenoid that works to protect your eyes from age-related eye diseases such as cataracts and macular degeneration.  Its high vitamin A content also helps to keep your eyes in good health and protected from the risk of night blindness.

9. It helps to protect you from heart diseases and stroke.

The carotenoid lutein and vitamin B6 in broccoli help to prevent the thickening of arteries.  These substances make this vegetable effective in protecting you from the risks of heart diseases and stroke. 

But aside from its ability to give soup its sticky texture, the okra has properties that are beneficial to your health.  Here are some of the health benefits of okra.

1. It is a rich source of vitamin A.

Okra is packed with vitamin A and flavonoid antioxidants beta carotene and lutein.  It is actually just one of the few green vegetables that contain flavonoids.

Vitamin A on the other hand is another antioxidant that helps to keep you in good health, but one of its most important roles is to give you healthy vision and glowing skin.

Okra also possesses properties which are capable of preventing the growth of certain types of cancers.

2. It helps to facilitate weight loss.

Okra is low in calorie content and consuming it on a regular basis can help to provide you with your nutritional needs without the extra calories that can cause weight problems.  It is also free from saturated fats.  This makes okra a beneficial food for diabetics and people with heart problems.

3. It helps to promote digestive health.

Okra is a rich source of fiber which has the ability to optimize the health of your digestive system.  Some of its important benefits include the absorption water and the elimination of metabolic toxins, excess bile and excess cholesterol.  It also helps to prevent gas pains and constipation.

4. It helps to provide energy keep the nervous system healthy.

This vegetable is also a rich source of vitamin B complex which helps to keep you energized and protected from stress and anxiety.

It also contains vitamin K – a co-factor for blood clotting enzymes which is also essential for the health and development of your bones.

5. It is a good source of minerals that are essential to your health, energy, and protection from diseases.  These minerals include iron, calcium, manganese and magnesium.

The guava is a tasty mouth-watering fruit with plenty of health benefits.  It is packed with vitamins A, C, dietary fiber, folic acid and the minerals copper, manganese and potassium.

Here are some of the health benefits of guava:

1. It helps to fight cancer.

The guava fruit is a rich source of lycopene, a cancer-fighting antioxidant that is also found in tomatoes.  But the lycopene in guava is said to be better that the lycopene contained in tomatoes because it is more easily absorbed by the body.

Being a potent antioxidant, lycopene protects your body from the harmful effects of free radicals which are the main causes of cellular damage.  If left unchecked, this damage can lead to the development of diseases such as cancer, coronary heart diseases arthritis, Alzheimer’s diseases and early aging.

Regular consumption of lycopene is known to prevent prostate and breast cancer.

2. It helps to prevent high blood pressure.

Guava is rich in fiber and potassium, and it has the ability to decrease cholesterol levels and lower blood pressure.  This is another reason why guava is highly beneficial for people who are prone to heart diseases and high blood pressure.

3. It helps to alleviate diarrhea.

Guava contains astringents which are helpful in binding loose stools when a person suffers from diarrhea.  Astringents are chemical compounds that tend to constrict the body tissues when these are ingested.

Aside from vitamin C and potassium, guava also contains carotenoids – a group of phytochemicals that act as antioxidants.  Together, these substances help to heal your body from gastroenteritis.

4. It helps to provide relief from cough and cold.

Being rich in vitamin C, guava helps to fortify your immune system and increase your resistance to infections such as coughs and colds.  It also helps to loosen cough, reduce mucus and clear your respiratory tract from infection.

Drinking the concoction of young guava leaves also helps to provide relief from coughs, colds and stomach problems.

5. It helps to nourish your skin.

The astringent properties of guava help to improve skin texture and prevent wrinkles.  Its vitamin A and C content are potent antioxidants that work to prevent collagen damage which is the primary cause of wrinkles and aging.

6. It helps to prevent constipation.

Guava is rich in dietary fiber which makes it effective in preventing constipation.

7. It helps to promote dental health.

Chewing young guava leaves helps to provide dental care.  The vitamins and astringents contained in guava leaves work to alleviate toothaches, swollen gums and oral ulcers.

Despite its foul smell, many Asians still consider Durian as the "king of fruits" because of its heavenly taste.  People who were brave enough to taste this fruit have become addicted to it.  Many people love the durian not just for its great taste but also because it carries plenty of health benefits.

Here are some of the health benefits of durian:

1. It is rich in vitamins and iron that help to nourish and energize the body.

Durian is a good natural source of vitamins B, C and E. 

Vitamin B helps to give energy and good mood. Vitamin C is an antioxidant that helps to combat free radicals that can harm your skin and immune system. Vitamin E is another antioxidant that helps to keep you youthful, energetic and vibrant.

Durian also contains iron which plays a role in preventing anemia and maintaining the healthy color of your skin.

2. It helps to treat jaundice.

People in Southeast Asia use the roots and leaves of the durian tree to treat fever and jaundice.

3. It helps to lower cholesterol levels in the blood.

The durian fruit contains organosulphur compounds which help to reduce the production of cholesterol in the liver.  Regular consumption of this fruit can actually help to lower cholesterol levels in the blood.

4. It helps to remove toxins in the blood.

The durian fruit is a potent blood cleanser which helps to remove accumulated toxins in the blood.  This action helps to protect your body from many diseases.

5. It helps to relieve stress and improve mood.

Being rich in the amino acid trytophan, the durian can help to relieve stress, anxiety and depression.  Its relaxing effect can also help to treat insomnia.  Aside from these, it also stimulates the production of serotonin which plays a big role in improving your mood and sense of well-being.

7. It helps to improve sex drive and function.

The durian is believed to be a power aphrodisiac, and people in Asia eat it to enhance their libido and sexual performance.

8. It helps to fight inflammation.

The durian fruit contains properties that help to inhibit the action of inflammatory enzymes in the body.  This in turn helps to protect you from inflammatory and cardiovascular diseases.

9. It helps to protect your body from the harmful effects of free radicals.

The organosulphur compounds of the durian fruit stimulate the production of glutathione in the body tissues.  This substance is an antioxidant that plays an important role in reducing oxidation in the body.

These are some of the health benefits of durian.  It is a highly nutritious fruit, but pregnant women and people with high blood pressure are advised not to consume it in excessive amounts because it has a tendency to cause shortness of breath.

Here are some of the foods that help to promote sleep:

1. Cherries

Cherries can help to take you to dreamland because it naturally contains melatonin, the chemical that regulates your body's sleeping patterns.  Eating cherries an hour before bedtime can help to make you feel sleepy.  Eating tart cherries is also recommended for travelers who want to sleep on the plane.

2. Bananas

Bananas are loaded with potassium and magnesium which produce a relaxing effect on your muscles.  It also contains L-tryptophan, the base chemical that your body converts to serotonin and melatonin.

3. Toast

Toasts are carbohydrate-rich foods which stimulate the body to produce insulin.  This triggers the release of tryptophan and serotonin.  These are substances that relax your body and induce you to sleep.

4. Oatmeal

Oatmeal is another carbohydrate-rich food that boosts blood sugar levels and trigger insulin production in the body.  Insulin is responsible for the release of relaxing, sleep-inducing brain chemicals tryptophan and serotonin.  Another factor that makes oats a good sleep inducer is its being rich in melatonin.

5. Milk

Anyone who advises you to drink milk before sleep is giving you a sound advice.  Milk contains L-tryptophan, the amino acid that the body converts to serotonin.  This chemical has a relaxing effect that can help to bring you to sleep. 

Milk is also rich in calcium, a mineral that helps to keep your heart, muscles and nerves in perfect condition.

These are some of the foods that help to promote sleep.  If you have difficulty sleeping, you don't need to rush for sleep-inducing drugs which can have harmful side effects.  Try these foods instead.  They are natural, healthy, cost-effective and best of all – they are safe.

Here are some of the foods that you should avoid before sleeping:

1. Preserved and Smoked Meats

Do not even think of eating ham sandwich when you go out for an evening snack.  Preserved meats like ham, bacon, sausage, and smoked meats are loaded with high levels of tyramine, an amino acid that stimulates the brain to release norepinephrine.  It is a substance that can keep you awake and alert even if you are lying in bed.

2. Chocolate

Chocolates are good especially when you need to get a boost in your mood and energy, and it can keep you awake and alert for long periods.  They contain caffeine, a stimulant that keeps your mind alert and drives drowsiness away.  Chocolates however, can be of help especially when you plan to stay up late into the night because you have a project to finish or you are studying for an upcoming examination.

3. Energy drinks

Energy drinks like Red Bull and Lipovitan contain caffeine and the amino acid taurine.  These are stimulants that boost alertness and adrenaline rush.  You should avoid taking energy drinks because they can affect your sleep even if their energy-boosting action is long gone from your body.

4. Tomato Sauce, Chili, Pizza, and Spicy Foods

These are acidic or spicy foods that can interfere with your sleeping patterns.  They can cause changes in your digestive activity.  They can also trigger acid reflux, gas pains, heartburn and other hyperacidity symptoms that can bother you when you try to sleep.

5. Alcoholic Drinks

Taking a few shots after dinner maybe a good way to relax before hitting the sack, but it can prevent you from achieving deep sleep because it can dehydrate you.  It can also rouse you from sleep because of an urgent desire to urinate. 

Dry throat and extreme thirst are common signs of dehydration.  This can compel you to rise in the middle of the night to drink plenty of cold water.

Alcohol is also rich in tyrosine, a stimulant that keeps your brain awake even if you look sleepy.

You might be endowed with a strong immune system, but if you do not nurture it with proper nutrition and a healthy, stress-free lifestyle, it would surely lose its ability to defend you from disease-causing organisms.

Antibiotics can help to kill germs that cause diseases, but they can also destroy good bacteria that thrive in your stomach and they can hamper the normal functions of the immune system.  

It is always good to strengthen the immune system in naturally, and one way to do it is to nourish it with natural herbs and spices that carry immunity-boosting properties.

Here are some of the herbs and spices that can effectively strengthen your immune system:

1. Echinacea

This immunity-boosting herb became popular for its ability to prevent and treat respiratory tract infections and common colds. You can enjoy drinking this herb as tea.

2. Ginseng

With its main active component known as ginsenosides, ginseng is a proven anti-inflammatory and anti-cancer herb which is also believed to possess immunity-boosting properties. 

This herb has many varieties, but the most popular and most studied one is the Korean ginseng.

3. Garlic

Garlic is an aromatic spice which is used to treat various types of diseases. 

It is loaded with substances that carry anti-microbial, cardiovascular and antineoplastic properties, according to a study conducted by the Albert Einstein College of Medicine of Yeshiva University in New York, U.S.A.

4. Bell pepper

Unlike the chili pepper, bell pepper has a sweet and crunchy taste.  It is not hot because it doesn't contain capsaicin. 

It is loaded with lycopene, a carotenoid which is found to prevent cancer.  It also contains beta-carotene and Zeaxanthin.  These are substances that help to promote eye health and prevent eye diseases such as cataracts and macular degeneration.

5. Ginger

Ginger is a known anti-inflammatory, cardiovascular, and blood clot and cholesterol reducing herb. 

6. Turmeric

Turmeric is a common spice that is rich in curcumin, an antioxidant that helps to protect your body from the aging and degeneration.  It also carries anti-bacterial, anti-inflammatory and digestion-boosting properties. 

Many herbalists believe that the anti-inflammatory effects of turmeric can help to relieve arthritic pain.

7. Gingko Biloba

Bilobalides and ginkgolides are antioxidant compounds that you can obtain from ginkgo biloba leaves.  Antioxidants are popular for their big role in protecting the body from damage caused by free radicals. 

A recent study also suggests that ginkgo has the ability to protect its test subjects from radiation poisoning.

8. Ganoderma

Ganorderma or reishi is a bitter mushroom which is popular in Traditional Chinese Medicine for its ability to boost the immune system, treat urinary tract infection and prevent cancer.

These are some of the common herbs and spices which are known to prevent and heal diseases and boost the immune system. 

Ingesting them as food or tea can be a priceless yet cost effective way to longevity – especially if you strive to live an optimistic, healthy and stress-free life.

These superfoods are not uncommon because they thrive in most places on earth.  They have helped to sustain man for millions of years.

Here are some of the health benefits of green superfoods:

1. They help to fight free radicals.

Green superfoods are rich in antioxidants that help to protect your body from the harmful effects of free radicals. 

Free radicals are by-products of your body's normal metabolic processes, but they play a major role in the damage of your cells.  This can lead to early aging and the development of serious ailments like cancer. 

2. They help to protect your body from toxic metals.

Green superfoods contain large amounts of chlorophyll which has a chelating or metal-cleansing action in the body. 

The advent of industrialization has triggered the rise of human exposure to toxic chemicals to more than a thousand times as compared to the days of the primitive man.  This exposes the modern man to serious health risks.

Some of the most common toxic chemicals that can bring serious health problems include mercury, lead, cadmium, aluminum, antimony, bismuth, barium, uranium, arsenic and copper.

3. They have blood thinning properties which help to prevent blood clots.

Aside from their ability to prevent blood clots, the blood thinning properties of green superfoods also help to lighten the burden of the heart in pumping blood throughout the body.  This translates to improved circulation which can lead to better physical and mental performance.

4. Other important benefits of green superfoods include:

- They require less energy to digest;

- They help to enhance memory and learning ability;

- They help to boost the immune system;

- They help to provide energy, stamina and endurance;

- They promote better sleep and good rest;

Some of the most popular green superfoods include wheatgrass, barley grass, alfalfa, spinach, spirulina, and chlorella.

Here are some of the known health benefits of apple cider vinegar:

1. It helps to promote healthier skin.

Its ability to create a healthy pH balance and remove dirt and excess oil from the skin makes the apple cider vinegar an effective skin and beauty enhancer.

2. It helps to promote weight loss.

Many health enthusiasts and weight watchers claim that apple cider vinegar may play a role in promoting weight loss.  According to their claims, by including cider vinegar in salad dressings, or drinking a glass of water diluted with one tablespoon of vinegar two times a day, excess weight can be reduced.  There are also claims that the frequent use of cider vinegar can help to reduce cholesterol levels which translates to lower blood pressure.

3. It helps to eliminate dandruff.

Apple cider vinegar contains properties that effectively kill fungi that can cause dandruff problems.  It also works to maintain normal pH levels in the scalp. 

You can treat dandruff by mixing raw apple cider vinegar and water, applying the mixture onto your scalp and leaving it for at least one hour before rinsing.

3. It helps to add flavor to your cooking.

Apple cider vinegar is not only useful as a beauty enhancer; it also plays a role in adding flavor to your food and drinks.  This vinegar has become an important ingredient in a lot of foods and drinks today.

4. It helps to protect domesticated animals from insects.

Apple cider vinegar is not only beneficial to humans but animals as well.  It helps to keep insects like fleas, ticks and mosquitos away from your pet dogs, cats, horses and other animals.  It can also provide relief from skin irritations caused by ticks.

These are some of the health benefits of apple cider vinegar.  While it has no harmful side effects, you should dilute it before using because its acetic acid content can give your mouth and throat an unpleasant harsh feeling.

Aside from its great taste, papayas are also rich in vitamins A, C, E, Folate, potassium and dietary fiber.  They also contain lutein, zeaxanthin, and lycopene, the carotenoids which help to keep the eyes healthy and protected from diseases.

Papayas make good ingredients for smoothies, salads and desserts, but many people who eat them are more particular of their taste than their health benefits.

Here are some of the health benefits of papaya:

1. It helps to prevents cancer.

Papayas are rich in vitamin A, C, E, and Beta-carotene.  These are some of the most powerful antioxidants which play a big role in combating harmful cells that can cause cancer.

2. It helps to improve your digestive process.

Papayas contain the proteolytic enzyme papain which helps in breaking down proteins into food.  This leads to better digestion to keep you away from indigestion and gas pains.

3. It helps to prevent premature aging.

The vitamin C in papaya helps to restore collagen which plays an important role in keeping your skin in good health to prevent wrinkles which is one of the primary indications of premature aging. 

Its ability to promote proper digestion also helps to flush out toxins that can impair your body's normal functions.

4. It helps to boost male sexual drive.

Papaya contains arginine, an enzyme which helps to improve the flow of blood in the male sex organ by dilating the blood vessels around the penis.  Arginine is a vital enzyme which is used to treat erectile dysfunction or impotence.

5. It helps to prevent strokes.

Oxidation of cholesterol is one of the factors that can cause the accumulation of plaques in the arterial walls.  This can lead to stroke or heart attack. 

Papayas are loaded with antioxidants which help to prevent oxidation of cholesterol.  They also facilitate the elimination of free radicals which are the body's natural by-products which result from the body's metabolic processes.  Free radicals are believed to cause cell damage which can lead to premature aging and the development of degenerative diseases such as cancer and heart disease.