Berries

They are high in fiber, vitamin C, anthocyanins, ellagic acid, and resveratrol, and antioxidant polyphenols which may help to prevent or reduce the symptoms of many chronic diseases. Berries have different colours such as black, blue, red,purple etc. 

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Blueberries 

Contain antioxidant polyphenols called anthocyanins which may reduce oxidative stress; lowering the risk of heart disease  and diabetes as a great source of vitamin K. 

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Raspberries 

Raspberries contain antioxidant polyphenols called ellagitannins, which can help reduce oxidative stress and come in 2 colors (black and red). Black raspberries are shown to reduce risk factors for heart disease and inflammation, and blood pressure.

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Goji berries

Goji berries, also known as wolfberries, contain high levels of vitamin A and zeaxanthin, both of which are important for eye health and could increase blood zeaxanthin levels.

 

Strawberries 

Strawberries are good for heart health and can also reduce inflammation by lowering inflammatory chemicals in the blood, such as IL-1β, IL-6, and C-reactive protein and may help control blood sugar levels.

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Bilberries  

Bilberries similar to blueberries are effective at reducing inflammation and the levels of endothelial markers that are connected with the development of heart disease and may increase HDL cholesterol and reduce LDL (bad) cholesterol.

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Açaí berries

Açaí berries are one of the best sources of antioxidant polyphenols which helps to reduce the symptoms of osteoarthritis, blood antioxidant levels and reduce chemicals involved in oxidative stress.

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Cranberries 

Cranberries contain antioxidant polyphenols and is known for its health benefits of reducing the risk of urinary tract infections (UTIs) and can prevent H. pylori which is a type of bacteria that can cause stomach ulcers and gastric cancer. 

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Grapes

The skin and seeds of grapes are an excellent source of antioxidant polyphenols. Grape seed polyphenol extracts can lower both blood pressure, heart rate and may benefit brain health. 

 

Ginger

Ginger is the rhizome, a horizontal, underground stem of the Zingiber officinale plant and contains multiple bioactive compounds, such as gingerols, shogaols, and parasols, which have anti-inflammatory and antioxidant that is effective in the body.

 

Cinnamon 

Cinnamon compounds such as cinnamaldehyde coumarin, cinnamic acid, and eugenol, Is an anti-inflammatory and antioxidant that is effective in the body and lowers blood sugar levels and has a powerful anti-diabetic effect.

 

Nutmeg 

Nutmeg  is rich in antioxidants such as terpenes and phenolic compounds and rich in myristicin, a substance that has been studied for its anti-inflammatory, antioxidant, anticancer, and antimicrobial properties.

 

Turmeric 

Turmeric (Curcuma longa L.) has an active ingredient called curcumin that has  powerful anti-inflammatory, antioxidant, and anticancer properties and that  may be effective in treating osteoarthritis, NAFLD, ulcerative colitis, type 2 diabetes,  helps to improve cognitive function and protect against cognitive decline.

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Saffron 

Saffron bioactive compounds found are crocin and crocetin, picrocrocin, and terpene safranal, which gives saffron its distinctive odor. These substances is a natural treatment for heart disease, type 2 diabetes,  and several mental conditions (depression, anxiety schizophrenia, Alzheimer’s disease).

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Cardamom   

Cardamom contains active ingredients such as phenolic compounds and volatile oils which have antioxidant, anti-inflammatory, blood pressure-lowering, effects on blood sugar, inflammatory markers, and liver health and antidiabetic effects. 

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Ashwagandha 

Ashwagandha (Withania somnifera) has been shown to have beneficial effects on cognitive function, and may be especially effective for improving sleep quality in people with insomnia.

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Sage 

Sage (Salvia) active polyphenol compounds are rosmarinic acid, camphor, luteolin, apigenin, and quercetin that have biological effects which includes antiviral, antibacterial, anticancer and anti-aging which seems to  have cognitive-enhancing effects which may help improve mood, alertness, attention, memory, and Alzheimer’s disease.

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Garlic 

Garlic  contains plant compounds that help inhibit proinflammatory proteins associated with chronic inflammation and may help protect heart health by reducing the buildup of plaque in the arteries. Fresh garlic is rich in S-allyl-L-cysteine sulfoxide (alliin) and γ-glutamyl cysteine derivatives, while dried garlic powder is high in alliin and diallyl disulfide (DADS).

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Oregano 

Oregano contains plant compounds, terpenes thymol and carvacrol, with  powerful antioxidant properties that may help to reduce oxidative stress which occurs when molecules called reactive oxygen species (ROS) overwhelm the body’s antioxidant defenses, which  leads to cellular damage. 

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Parsley 

Parsley (Petroselinum crispum) is high in antioxidants such as vitamin C, carotenoids, flavanoids, luteolin and apigenin, which have powerful cellular protective and anti-inflammatory effects in the body that could help prevent cellular damage that may help to protect against cognitive decline, and heart disease.