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Okra is a flowering plant known for its edible seed pods. It’s cultivated in warm and tropical climates, such as those in Africa and South Asia. Sometimes referred to as “lady’s finger,” okra comes in two colors — red and green. Both varieties taste the same, and the red one turns green when cooked. Biologically classified as a fruit, okra is generally utilized like a vegetable in cooking. It’s frequently used in Southern American cuisine and a popular addition to gumbo. Yet, it can have a slimy texture, which some people find unappealing. Though it’s not one of the most common foods, okra is packed with nutrition. Sometimes called “lady’s finger,” okra is a flowering plant with edible seed pods. It grows best in warm climates and is often cultivated in Africa and South Asia. Though technically a fruit, okra often gets used like a vegetable in cooking. You might be familiar with okra as an ingredient in gumbo, for example. Though not necessarily a household name in healthy foods, okra still has plenty of nutritional value. Health Benefits Okra is low in calories but packed full of nutrients. The vitamin C in okra helps support healthy immune function. Okra is also rich in vitamin K, which helps your body clot blood. Some of the other health benefits of okra include: Fight Cancer Antioxidants are natural compounds that help your body fight off molecules called free radicals that can damage cells. Free radicals are most well known for causing oxidation damage, which can eventually lead to cancer. Okra contains antioxidants called polyphenols, including vitamins A and C. It also contains a protein called lectin which may inhibit cancer cell growth in humans. Studies using concentrated compounds from okra showed they inhibited the growth of breast cancer cells by up to 63%. Further research is needed for definitive proof of okra’s cancer-blocking properties. health benefits of okra, okra benefits, okra benefits for men, okra water benefits, okra benefits for women, okra for diabetes, benefits of eating okra, nutritional value of okra, okra for weight loss, okra and diabetes, health benefits of okra water, okra vitamins, benefits of okra in the body, okra good for you, okra good for diabetes, okra water diabetes, okra vegetable benefits, nutritional benefits of okra, benefits of eating raw okra, okra water and diabetes, okra benefits for diabetes,

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In this video, we’re going to cover vitamin A functions, sources, and vitamin A deficiencies. Vitamin A is a fat-soluble vitamin. This means it has the ability to travel through fat, and it can be stored in fat longer. Fat-soluble vitamins can go right through a cell. Water-soluble vitamins can’t do this. Fat-soluble vitamins can affect the deep parts of the cell and DNA. Vitamin A deficiencies can affect what your skin turns into at the genetic level. Symptoms of a vitamin A deficiency can include: • Flaky skin • White dots on the skin • Dandruff • Vision problems (night blindness) • Infections • Lack of lubrication of the eye or mouth Great vitamin A sources: • Cod liver oil • Liver • Butter • Eggs (especially the yolk) • Cheese There are also foods that have previtamin A. This means it has to be converted into the active form a vitamin A. This conversion only takes place in certain parts of the body at certain percentages. Sources of previtamin A: • Kale • Spinach • Carrots • Sweet potatoes • Greens What causes a vitamin A deficiency? • Not consuming foods rich in the active form of vitamin A • Not converting previtamin A to the active form (this has to do with a digestive issue) • A lack of bile • A congested liver Dr. Eric Berg DC Bio: Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

DR RODGERS: Many things can cause heartburn: three-alarm chili, coffee, even an orange. But if heartburn strikes more than twice a week, don’t ignore it. You may need treatment. Hi, I’m Dr. Griffin Rodgers, the Director of the National Institute of Diabetes and Digestive and Kidney Diseases at NIH. Frequent heartburn could mean you have a serious condition called GERD, or gastroesophageal reflux disease. If left untreated, GERD can cause complications such as ulcers, or a condition called Barrett’s esophagus, which can sometimes lead to cancer. The good news is that most heartburn can be treated. Talk to your health care provider about your options, which may include prescriptions or over-the-counter medication. Your symptoms may also improve through lifestyle changes like quitting smoking, avoiding certain foods and beverages, and waiting to lie down for at least 3 hours after a meal.

Prediabetes means you have a higher than normal blood sugar level. It's not high enough to be considered type 2 diabetes yet. But without lifestyle changes, adults and children with prediabetes are at high risk to develop type 2 diabetes. If you have prediabetes, the long-term damage of diabetes — especially to your heart, blood vessels and kidneys — may already be starting. There's good news, however. Progression from prediabetes to type 2 diabetes isn't inevitable. Eating healthy foods, making physical activity part of your daily routine and staying at a healthy weight can help bring your blood sugar level back to normal. The same lifestyle changes that can help prevent type 2 diabetes in adults might also help bring children's blood sugar levels back to normal Symptoms Prediabetes doesn't usually have any signs or symptoms. One possible sign of prediabetes is darkened skin on certain parts of the body. Affected areas can include the neck, armpits and groin. Classic signs and symptoms that suggest you've moved from prediabetes to type 2 diabetes include: Increased thirst Frequent urination Increased hunger Fatigue Blurred vision Numbness or tingling in the feet or hands Frequent infections Slow-healing sores Unintended weight loss When to see a doctor See your health care provider if you're concerned about diabetes or if you notice any type 2 diabetes signs or symptoms. Ask your health care provider about blood sugar screening if you have any risk factors for diabetes.

Be it a busy schedule or it’s difficulty to access a restroom, it is natural for people to resist their urge to urinate sometimes. However, holding your urine on a daily basis is not advisable as it can cause several health issues. As per the best prostate specialist in Kolkata, there are no such rules as to how much pee is safe to hold and for how long? Some are more prone to the bad effects of holding pee. This may even affect your bladder, and prostate( for males) as well. Keep on reading to learn more. logo Book an Appointment Services Patients & Visitors Paediatric Immunisation International Patients About Us Quick Links Blogs Patient Testimonials Career Health Check up Plans Treatment Feedback Contact Us logo Home > Blogs > What Happens When You Hold Your Pee For Longer Time? What Happens When You Hold Your Pee For Longer Time? by CMRI Table of Contents How does your body react when you hold your pee? Is it safe to hold your pee? What are the possible side effects of holding your pee more frequently? Will my bladder burst if I hold my urine too frequently? Be it a busy schedule or it’s difficulty to access a restroom, it is natural for people to resist their urge to urinate sometimes. However, holding your urine on a daily basis is not advisable as it can cause several health issues. As per the best prostate specialist in Kolkata, there are no such rules as to how much pee is safe to hold and for how long? Some are more prone to the bad effects of holding pee. This may even affect your bladder, and prostate( for males) as well. Keep on reading to learn more. How does your body react when you hold your pee? The reason you feel the need to empty your bladder isn't as easy as your bladder filling up with liquid. It triggers the nerves in your bladder when it is about half full. These nerves send signals to your brain, causing you to feel the need to urinate. The brain then instructs the bladder to hold on till the moment comes. Holding your pee entails intentionally resisting the need to urinate. These signals will differ from one person to the next. They also differ according to your age, the amount of fluid your bladder can hold, and the time of day. These signals, for example, decrease at night, allowing you to obtain a full night's sleep rather than running to the lavatory every few hours! Is it safe to hold your pee? Holding your pee is generally not dangerous if your urinary system is healthy. A healthy adult can hold almost 2 cups of urine at once. However, if this is retained for a longer time, it might create discomfort. On the other hand, holding your pee can be an important element of bladder training if you have an overactive bladder. Regular bladder training may aid in the development of a more convenient toilet training schedule. However, as suggested by a prostate specialist doctor in Kolkata, some people are at more risk of developing complications(UTI, kidney issues) after holding their urine for a longer duration. People with enlarged prostate Those who are suffering from kidney disorder People with neurogenic bladder

Eat Well Good eye health starts with the food on your plate. Nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems like macular degeneration and cataracts. To get them, fill your plate with: Green leafy vegetables like spinach, kale, and collards Salmon, tuna, and other oily fish Eggs, nuts, beans, and other nonmeat protein sources Oranges and other citrus fruits or juices Oysters. A well-balanced diet also helps you stay at a healthy weight. That lowers your odds of obesity and related diseases like type 2 diabetes, which is the leading cause of blindness in adults.

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symptoms of heart attack? The major symptoms of a heart attack are Chest pain or discomfort. Most heart attacks involve discomfort in the center or left side of the chest that lasts for more than a few minutes or that goes away and comes back. The discomfort can feel like uncomfortable pressure, squeezing, fullness, or pain. Feeling weak, light-headed, or faint. You may also break out into a cold sweat. Pain or discomfort in the jaw, neck, or back. Pain or discomfort in one or both arms or shoulders. Shortness of breath. This often comes along with chest discomfort, but shortness of breath also can happen before chest discomfort. Other symptoms of a heart attack could include unusual or unexplained tiredness and nausea or vomiting. Women are more likely to have these other symptoms.

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What’s so special about lemon water? Maybe you’ve heard it’s good for you, but you’re not sure if there’s anything to it. Or maybe you already drink lemon water and you’re wondering if it’s giving you any kind of health boost. The short answer is yes: “Lemons, being citrus fruits, have a high amount of vitamin C,” explains Melissa Ann Prest, D.C.N., M.S., R.D.N., a board-certified specialist in renal nutrition. “Drinking water with an ounce of lemon juice can provide about 13% of your daily vitamin C requirement. It also has small amounts of potassium, thiamin, vitamin B6, and folate.” Of course, part of the benefit of drinking lemon water is simply that it helps you stay hydrated, which is important for overall health. So, “if consuming more water flavored with lemon juice helps you meet your daily fluid goals, then it is a great habit,” Prest explains. Anything that encourages you to consume more water is worthwhile, says Prest: “Try adding in limes and lemons, mint and cucumber, or berries to enhance the flavor of water and encourage positive drinking habits.” As for the hyped-up benefits of drinking lemon water specifically, some don’t have actual science behind them, but others are legit, says Laura Neville, N.D., a naturopathic physician based in Portland, OR. Let’s dive into the potential benefits of drinking a bracing cup of lemon water, plus a few other ways to get the tart goodness from that bright-yellow burst of vitamin C. Benefits of Drinking Lemon Water 1. It stabilizes your appetite Lemon water can prevent spikes in hunger thanks to its blood-sugar-balancing pectin (a type of soluble fiber) and hydrating mojo, says Neville. If you’re still snacky after a meal, mix 1 cup of warm water with the juice of 1/2 lemon and a pinch of lemon zest (feel free to add a drizzle of honey). 2. It revs up your energy Two types of vitamins give lemons pick-me-up power. Their vitamin C increases absorption of iron—helpful, since having too little can cause fatigue. B vitamins in lemons also assist with energy production, says Neville. Try blending one sliced lemon (including the peel; add a little water if needed), then freeze in an ice cube tray. Toss into water for a quick refresher or into a smoothie filled with iron-rich kale. 3. It protects your cells Lemons and their juice boast high levels of vitamin C, with just one ounce providing about 13% of your daily requirement, according to Prest. Vitamin C is a potent antioxidant, counteracting cell damage that accumulates over time and may even be a factor in problems like cancer and heart disease. “It is known from large population-based studies that diets high in fruits and vegetables are associated with a lower risk of cardiovascular disease, stroke, and cancer, and with increased longevity,” says Prest. “Consuming lemon water that contains vitamin C, potassium, and B vitamins as part of a diet rich in other fruits and vegetables can be useful for disease prevention.” Advertisement - Continue Reading Below 4. It promotes clear skin Lemon water may help your journey to clear skin, thanks to that vitamin C. Prest explains that Vitamin C is a powerful antioxidant that may help in reducing fine lines and improve the overall appearance of the skin. However, it’s not a miracle cure: “Don’t just rely on lemon water for your skin,” Prest says. “Consuming fruits, and vegetables high in vitamin C like potatoes, bell peppers, strawberries, and citrus fruits in addition to wearing sunscreen will help to fight damage from free radicals that affect the skin’s appearance.” 5. It controls bloating Lemon water may aid digestion and cut down on bloat. Staying hydrated by drinking lemon water “can help with bowel motility and regularity so you are less bloated,” Prest explains. Lemon water is also a decent source of potassium, a mineral that helps keep sodium levels in check, potentially reducing any salt-induced bloating. 6. It aids with weight loss Research suggests that staying hydrated is a key part of any weight loss journey for a number of reasons related to optimal bodily functioning. Peak hydration levels help to stimulate the metabolism, boost the effects of exercise, and allow the brain to better respond to hunger cues. Try beginning your day by drinking a full eight ounce glass of lemon water to help meet your daily hydration goals. 7. It helps kick kidney stones to the curb Studies show that lemon reduces your risk of kidney stones by “preventing stone formation due to increased citrate concentration which inhibits the crystallization of calcium which is responsible for stone formation,” Prest explains. In general, staying hydrated by drinking three to four liters of water per day (1 gallon of water) is recommended to help prevent kidney stones for those at risk, Prest continues. “A gallon of plain water may get boring, so adding lemon can be refreshing, provide an increase in citrate, and help someone achieve their fluid goals.” Are there any side effects to drinking lemon water? For most people, there really won’t be any side effects from drinking lemon water; but for some drinking excessive amounts will, says Keri Gans, M.S., R.D., author of The Small Change Diet. “For example, the acidity from lemons may cause heartburn, reflux, canker sores or mouth ulcers.” There is also a risk of tooth decay or enamel erosion if consumed in high quantities, she adds. How to make lemon water Making lemon water is rather simple and intuitive, says Gans. “Squeeze around a half of a lemon into 8 ounces of water and you have lemon water!” Depending on how “lemony” you like your beverage to be—add more water or more lemon as per your preference. If you find your lemon water a little underwhelming or lacking in flavor, there are some more inclusions you can try. “Other fruits and veggies, such as strawberries, watermelon, lime and cucumber are nice additions, or herbs and spices, like mint, basil, or ginger,” suggests Gans. The main point is to drink more water and keep hydrated, she says, so add whatever you like to your water that will make you excited for a refill.

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Symptoms In males In females Causes Contacting a doctor Treatment Naturally boosting testosterone FAQs Summary Low testosterone levels in males can lead to erectile dysfunction. They can also affect sleep, mood, the size of the testicles, and more. In both males and females, low testosterone can lead to lower bone mass and reduced sex drive. Testosterone is a sex hormone often associated with males, though females have small amounts. It has many important functions, including: the development of the bones and muscles the deepening of the voice, hair growth, and other factors related to appearance the production of sperm Testosterone production can slow as a person ages, and many older people experience symptoms of low testosterone. The American Urology Association defines low testosterone as less than 300 nanograms (ng) of the hormone per deciliter (dl) of blood. The foundation also reports that about 2 in every 100 men have low testosterone. SUBSCRIBE What are the symptoms of low testosterone, and how to increase it Medically reviewed by Joseph Brito III, MD — By Jenna Fletcher — Updated on January 3, 2023 Symptoms In males In females Causes Contacting a doctor Treatment Naturally boosting testosterone FAQs Summary Low testosterone levels in males can lead to erectile dysfunction. They can also affect sleep, mood, the size of the testicles, and more. In both males and females, low testosterone can lead to lower bone mass and reduced sex drive. Testosterone is a sex hormone often associated with males, though females have small amounts. It has many important functions, including: the development of the bones and muscles the deepening of the voice, hair growth, and other factors related to appearance the production of sperm Testosterone production can slow as a person ages, and many older people experience symptoms of low testosterone. The American Urology Association defines low testosterone as less than 300 nanograms (ng) of the hormone per deciliter (dl) of blood. The foundation also reports that about 2 in every 100 men have low testosterone. A note about sex and gender Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Click here to learn more. Was this helpful? Symptoms of low testosterone Bangmaha Art/EyeEm/Getty Images Below are common signs and symptoms of low testosterone. Reduced muscle mass Testosterone plays a role in the development of muscle mass, and reduced levels of the hormone can result in a significant loss of muscle mass. However, as low testosterone causes a decrease in mass, the function and strength of the muscles do not diminish, according to a 2016 reviewTrusted Source. Reduced bone mass Testosterone helps to produce bone tissue and maintain bone volume. Low testosterone can lead to a reduction in this volume, which can make the bones more susceptible to fractures. Reduced sex drive People with low testosterone often experience a reduction in sex drive. A diminishing sex drive occurs naturally with age, but when the cause is low testosterone, a male will notice a significant decrease in the desire for sex. A decrease in energy levels Low testosterone can lead to reduced levels of energy and fatigue. A person may feel tired, even after adequate rest, or develop a diminished interest in exercise or movement. An increase in body fat A reduction in testosterone can lead to an increase in body fat. In some cases, people with a deficiency of the hormone develop gynecomastia, which causes an enlargement of the breasts. Hair loss Many people experience hair loss as a natural part of aging, and age-related hair loss can also affect anyone. Authors of an older study from 2012Trusted Source found that testosterone implants supported hair regrowth in some women receiving treatment for symptoms of sex hormone deficiency. Symptoms of low testosterone in males Males may experience specific symptoms of low testosterone levels. Problems with erections Low testosterone can make it difficult to achieve or maintain erections. However, low testosterone itself is not always a direct cause of erectile dysfunction. People with high testosterone levels can find it difficult to achieve erections, and people with low levels the opposite. Testosterone stimulates the penile tissues to produce nitric oxide, which starts several reactions that result in an erection. If levels of the hormone are too low, a man may not be able to get an erection. Other factors that can cause erectile dysfunction include: smoking thyroid-related issues high cholesterol stress or anxiety alcohol consumption diabetes high blood pressure Studies show that testosterone replacement therapy can improve erectile functionTrusted Source in people with mild erectile dysfunction. Reduction in testicle size A male with low testosterone may notice a reduction in the size of their testicles that is not related to cold temperatures. The scrotum may also feel softer than usual. Reduction in the amount of semen Semen is the fluid that makes up the majority of male ejaculate. This type of fluid helps the sperm move toward the egg. Testosterone helps stimulate the production of semen, and reduced semen levels can indicate a reduction in testosterone. It can also lead to fertility issues. Difficulty sleeping People with low testosterone may find it difficult to fall or stay asleep. Low testosterone levels are common in men who have sleep apnea. This potentially severe disorder causes a person to temporarily stop breathing, which can disrupt sleep. Changes in mood or mood swings Some evidence suggests that people with low testosterone levels are likely to experience a lack of focus, irritability, and depression. One 2017 reviewTrusted Source found that testosterone replacement therapy significantly improved depression symptoms and overall quality of life in those with low testosterone.

What happens to your body when you eat 2 cloves everyday Top health benifits NUTRITION Special Diets Healthy Eating Food Freedom Conditions Feel Good Food Products Vitamins & Supplements Sustainability Weight Management NUTRITION 8 Surprising Health Benefits of Cloves Medically reviewed by Atli Arnarson BSc, PhD — By Rachael Ajmera, MS, RD — Updated on March 8, 2023 We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process. How we vet brands and products Cloves are a versatile spice that add flavor while also providing health benefits. They are high in antioxidants, may help regulate blood sugar, can kill bacteria, and more. Cloves are the flower buds of the clove tree, an evergreen also known as Syzygium aromaticum (1Trusted Source). Found in both whole and ground forms, this versatile spice can be used to season pot roasts, add flavor to hot beverages, and bring spicy warmth to cookies and cakes. You may know cloves as one of the main ingredients in gingerbread baked goods or a staple spice in Indian cuisine. Cloves are best known as a sweet and aromatic spice, but they have also been used in traditional medicine. In fact, animal studies have found that the compounds in cloves may have several health benefits, including supporting liver health and helping stabilize blood sugar levels (2Trusted Source, 3Trusted Source). This article reviews 8 of the most impressive health benefits of eating cloves. Cloves contain fiber, vitamins, and minerals, so using whole or ground cloves to add flavor to your food can provide some important nutrients. One teaspoon (2 grams) of ground cloves contains (4Trusted Source): Calories: 6 Carbs: 1 gram Fiber: 1 gram Manganese: 55% of the Daily Value (DV) Vitamin K: 2% of the DV Manganese is an essential mineral for maintaining brain function and building strong bones (5Trusted Source, 6Trusted Source). Apart from being a rich source of manganese, cloves are only used in small amounts and do not provide significant amounts of nutrients.

Lower blood pressure and better athletic performance are just a few of the benefits of this folate-rich vegetable. To get the most nutrients, enjoy raw beets or choose methods like juicing and roasting instead of boiling. Beetroots, commonly known as beets, are a vibrant and versatile type of vegetable. They’re known for their earthy flavor and aroma. Many people call them a superfood because of their rich nutritional profile. In addition to bringing a pop of color to your plate, beets are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties. What’s more, they’re delicious and easy to add to your diet in dishes like balsamic roasted beets, hummus, fries, and salads, among many others. Here are 9 evidence-based benefits of beets, plus some tasty ways to increase your intake. 1. Many nutrients and few calories Beets boast an impressive nutritional profile. They’re low in calories yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all of the vitamins and minerals your body needs (1Trusted Source). Here’s an overview of the nutrients found in a 3.5-ounce (100-gram) serving of boiled beetroot (1Trusted Source): Calories: 44 Protein: 1.7 grams Fat: 0.2 grams Carbs: 10 grams Fiber: 2 grams Folate: 20% of the Daily Value (DV) Manganese: 14% of the DV Copper: 8% of the DV Potassium: 7% of the DV Magnesium: 6% of the DV Vitamin C: 4% of the DV Vitamin B6: 4% of the DV Iron: 4% of the DV Beets are particularly rich in folate, a vitamin that plays a key role in growth, development, and heart health (2Trusted Source). They also contain a good amount of manganese, which is involved in bone formation, nutrient metabolism, brain function, and more (3Trusted Source). Plus, they’re high in copper, an important mineral required for energy production and the synthesis of certain neurotransmitters (4Trusted Source). SUMMARY Beets are loaded with vitamins and minerals yet low in calories and fat. They’re also a good source of several key nutrients, including folate, manganese, and copper. 2. Could help keep your blood pressure in check Beets have been well studied for their ability to decrease elevated blood pressure levels, which are a major risk factor for heart disease (5Trusted Source). In fact, some studies show that beetroot juice could significantly lower levels of both systolic and diastolic blood pressure (6Trusted Source, 7Trusted Source). The effect appears to be greater for systolic blood pressure, which is the pressure when your heart contracts, rather than diastolic blood pressure, which is the pressure when your heart is relaxed. Also, raw beets may exert a stronger effect than cooked ones (7Trusted Source, 8Trusted Source). These blood-pressure-lowering effects are likely due to the high concentration of nitrates in this root vegetable. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels and causes blood pressure levels to drop (9Trusted Source). Beets are also a great source of folate. Although research has turned up mixed results, several studies suggest that increasing your intake of folate could significantly lower blood pressure levels (10Trusted Source). However, keep in mind that beets’ effect on blood pressure is only temporary. As such, you need to consume them regularly to experience heart-health benefits over the long term (11Trusted Source). SUMMARY Beets contain a high concentration of nitrates, which can help lower your blood pressure levels. This may lead to a reduced risk of heart disease and stroke. 3. Can improve athletic performance Several studies suggest that dietary nitrates like those found in beets may enhance athletic performance. Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells (12Trusted Source). According to one review, beetroot juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardiorespiratory performance, and improving efficiency for athletes (13Trusted Source). Promisingly, beet juice has also been shown to improve cycling performance and increase oxygen use by up to 20% (14Trusted Source, 15Trusted Source). It’s important to note that blood nitrate levels peak within 2–3 hours of consuming beets or their juice. Therefore, it’s best to consume them a couple of hours before training or competing to maximize their potential benefits (16Trusted Source). SUMMARY Eating beets may enhance athletic performance by improving oxygen use and endurance. To maximize their effects, consume them 2–3 hours prior to training or competing. 4. May help fight inflammation Beets contain pigments called betalains, which possess a number of anti-inflammatory properties (8Trusted Source, 17Trusted Source, 18Trusted Source). This could benefit several aspects of health, as chronic inflammation has been associated with conditions like obesity, heart disease, liver disease, and cancer (19Trusted Source). One study in 24 people with high blood pressure found that consuming 8.5 ounces (250 mL) of beet juice for 2 weeks significantly reduced several markers of inflammation, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a) (8Trusted Source). Plus, an older 2014 study in people with osteoarthritis — a condition that causes inflammation in the joints — showed that betalain capsules made with beetroot extract reduced pain and discomfort (20). Beetroot juice and extract have also been shown to reduce kidney inflammation in rats injected with toxic, injury-causing chemicals (17Trusted Source). Still, more studies in humans are needed to determine whether enjoying beets in normal amounts as part of a healthy diet may provide the same anti-inflammatory benefits. SUMMARY Beets may have a number of anti-inflammatory effects, although further research in humans is needed. 5. May improve digestive health One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source (1Trusted Source). Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools (21Trusted Source). This can promote digestive health, keep you regular, and prevent digestive conditions like constipation, inflammatory bowel disease (IBS), and diverticulitis (22Trusted Source, 23Trusted Source). Moreover, fiber has been linked to a reduced risk of chronic diseases, including colon cancer, heart disease, and type 2 diabetes (23Trusted Source, 24Trusted Source, 25Trusted Source). SUMMARY Beets are a good source of fiber, which benefits your digestive health and reduces the risk of several chronic health conditions.

Dates are the fruit of the date palm tree, which is grown in many tropical regions of the world. Dates have become quite popular in recent years. Almost all dates sold in Western countries are dried. You can tell whether or not dates are dried based on their appearance. Wrinkled skin indicates they are dried, whereas smooth skin indicates freshness. Depending on the variety, fresh dates are fairly small in size and range in color from bright red to bright yellow. Commonly consumed varieties include Medjool and Deglet Noor dates. Dates are chewy with a sweet flavor. They are also high in some important nutrients and have a variety of advantages and uses. This article will discuss 8 health benefits of eating dates and how to incorporate them into your diet. 1. Very nutritious Dates have an excellent nutrition profile. Since they’re dried, their calorie content is higher than most fresh fruit. The calorie content of dates is similar to that of other dried fruits, such as raisins and figs (1Trusted Source, 2Trusted Source, 3Trusted Source). Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber. A 3.5-ounce (100-gram) serving of Medjool dates provides the following nutrients (1Trusted Source): Calories: 277 Carbs: 75 grams Fiber: 7 grams Protein: 2 grams Potassium: 15% DV Magnesium: 13% DV Copper: 40% DV Manganese: 13% DV Iron: 5% DV Vitamin B6: 15% DV Dates are also high in antioxidants, which may contribute to many of their health benefits (4Trusted Source). SUMMARY Dates contain several vitamins and minerals, in addition to fiber and antioxidants. However, they are high in calories since they are dried fruit. 2. High in fiber Getting enough fiber is important for your overall health. With almost 7 grams of fiber in a 3.5-ounce serving, including dates in your diet is a great way to increase your fiber intake (1Trusted Source). Fiber can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool (5Trusted Source). In one study, 21 people who consumed 7 dates per day for 21 days experienced improvements in stool frequency and had a significant increase in bowel movements compared to when they did not eat dates (6Trusted Source). Furthermore, the fiber in dates may be beneficial for blood sugar control. Fiber slows digestion and may help prevent blood sugar levels from spiking too high after eating (7Trusted Source). For this reason, dates have a low glycemic index (GI), which measures how quickly your blood sugar rises after eating a certain food (8Trusted Source). SUMMARY Dates are high in fiber, which may be beneficial for preventing constipation and controlling blood sugar. 3. High in disease-fighting antioxidants Dates provide various antioxidants that have a number of health benefits, including a reduced risk of several diseases. Antioxidants protect your cells from free radicals, which are unstable molecules that may cause harmful reactions in your body and lead to disease (9Trusted Source). Compared to similar types of fruit, such as figs and dried plums, dates appear to have the highest antioxidant content (10Trusted Source). Here’s an overview of the three most potent antioxidants in dates: Flavonoids: Flavonoids are powerful antioxidants that may help reduce inflammation and have been studied for their potential to reduce the risk of diabetes, Alzheimer’s disease, and certain types of cancer (11Trusted Source, 12Trusted Source, 13Trusted Source). Carotenoids: Carotenoids are proven to promote heart health and may also reduce the risk of eye-related disorders, such as macular degeneration (14Trusted Source). Phenolic acid: Known for their anti-inflammatory properties, phenolic acids may help lower the risk of cancer and heart disease (4Trusted Source, 15Trusted Source). SUMMARY Dates contain several types of antioxidants that may help prevent the development of certain chronic illnesses, such as heart disease, cancer, Alzheimer’s, and diabetes. 4. May promote brain health Eating dates may help improve brain function. Laboratory studies have found dates to be helpful for lowering inflammatory markers, such as interleukin 6 (IL-6), in the brain. High levels of IL-6 are associated with a higher risk of neurodegenerative diseases like Alzheimer’s (16Trusted Source, 17Trusted Source, 18Trusted Source). Additionally, other studies including animal studies have shown dates to be helpful for reducing the activity of amyloid beta proteins, which can form plaques in the brain (17Trusted Source). When plaques accumulate in the brain, they may disturb communication between brain cells, which can ultimately lead to brain cell death and Alzheimer’s disease (18Trusted Source). One animal study found that mice fed food mixed with dates had significantly better memory and learning ability, as well as less anxiety-related behaviors, compared to those that did not eat them (19Trusted Source). The potential brain-boosting properties of dates have been attributed to their content of antioxidants known to reduce inflammation, including flavonoids (17Trusted Source). However, more human studies are needed to confirm the role of dates in brain health. SUMMARY Dates may be helpful for lowering inflammation and preventing plaques from forming in the brain, which may be important for preventing Alzheimer’s disease. 5. May promote natural labor Dates have been studied for their potential to promote and ease late-term labor in pregnant people. Eating these fruits throughout the last few weeks of pregnancy may promote cervical dilation and lower the need for induced labor. They may also be helpful in reducing labor time (20Trusted Source). An older meta-analysis from 2011 looking at studies where pregnant people took dates prior to their due date found those who ate dates were in labor for less time than those who did not eat them, but also notes that the link between eating dates and a faster delivery needs to be researched further (21Trusted Source). A 2017 study of 154 pregnant people found that those who ate dates were much less likely to be induced compared to those who did not (22Trusted Source). A third study found similar results in 91 pregnant people who consumed 70–76 grams of dates daily starting the 37th week of pregnancy. They were in active labor for an average of 4 fewer hours than those who did not eat dates (20Trusted Source). Although eating dates appears to help promote labor and reduce labor duration, more research is needed to confirm these effects. The role dates may have in pregnancy is likely due to compounds that bind to oxytocin receptors and appear to mimic the effects of oxytocin in the body. Oxytocin is a hormone that causes labor contractions during childbirth (23Trusted Source). Additionally, dates contain tannins, which are compounds that have been shown to help facilitate contractions. They are also a good source of natural sugar and calories, which are necessary to maintain energy levels during labor (23Trusted Source). SUMMARY Dates may promote and ease natural labor for pregnant people when consumed during the last few weeks of pregnancy. 6. Natural sweetener Dates are a source of fructose, which is a natural type of sugar found in fruit (1Trusted Source). For this reason, dates are very sweet and also have a subtle caramel-like taste. They make a great healthy substitute for white sugar in recipes due to the nutrients, fiber, and antioxidants that they provide. The best way to substitute dates for white sugar is to make date paste, as in this recipe. It is made by mixing dates with water in a blender. A rule of thumb is to replace sugar with date paste at a 1:1 ratio. For example, if the recipe calls for 1 cup of sugar, you’ll replace it with 1 cup of date paste. It is important to note that although dates are high in fiber and nutrients, they are still fairly high in calories and best consumed in moderation. SUMMARY Dates are a healthy substitute for white sugar in recipes due to their sweet taste, nutrients, fiber and antioxidants. 6. Natural sweetener Dates are a source of fructose, which is a natural type of sugar found in fruit (1Trusted Source). For this reason, dates are very sweet and also have a subtle caramel-like taste. They make a great healthy substitute for white sugar in recipes due to the nutrients, fiber, and antioxidants that they provide. The best way to substitute dates for white sugar is to make date paste, as in this recipe. It is made by mixing dates with water in a blender. A rule of thumb is to replace sugar with date paste at a 1:1 ratio. For example, if the recipe calls for 1 cup of sugar, you’ll replace it with 1 cup of date paste. It is important to note that although dates are high in fiber and nutrients, they are still fairly high in calories and best consumed in moderation. SUMMARY Dates are a healthy substitute for white sugar in recipes due to their sweet taste, nutrients, fiber and antioxidants. 7. Other potential health benefits People claim dates have a few other health benefits that have not yet been extensively studied. Bone health: Dates contain several minerals, including phosphorus, calcium, and magnesium. All of these have been studied for their potential to prevent bone-related conditions like osteoporosis (1Trusted Source, 23Trusted Source). Blood sugar control: Dates have the potential to help with blood sugar regulation due to their low glycemic index, fiber, and antioxidants. Thus, eating them may support diabetes management (25Trusted Source, 26Trusted Source). Although these potential health benefits are promising, more human studies are needed before conclusions can be made. SUMMARY Some claim dates promote bone health and aid in blood sugar control, but these effects have not been studied sufficiently. 8. Easy to add to your diet Dates are incredibly versatile and make a delicious snack. They are often paired with other foods, such as almonds, nut butter, or soft cheese. Dates are also very sticky, which makes them useful as a binder in baked goods, such as cookies and bars. You can also combine dates with nuts and seeds to make healthy snack bars or energy balls, as in this recipe. What’s more, you can use dates to sweeten up sauces, such as salad dressings and marinades, or blend them into smoothies and oatmeal. It is important to note that dates are high in calories and their sweet taste makes them easy to overeat. For this reason, they are best consumed in moderation. SUMMARY There are many different ways to eat dates. They are commonly eaten plain but can also be incorporated into other popular dishes.

Eggs have become a surprisingly controversial food over the years. Though they might seem like a benign and affordable protein source, there is a lot of misinformation around their nutrition. During the years where low-fat diets were trending, eggs were vilified. Now that fat is back in vogue (think: keto diet), they seem to be less polarizing. Not to mention, eggs are one of the most affordable proteins in the grocery store, costing only 14 cents per serving at many major retailers. They can last in the fridge for up to five weeks, so you won't have to worry about them going bad as quickly as other types of protein like meat, fish or poultry. Swapping in an egg daily in place of another more expensive protein can help you save money and cut down on food waste. Plus, eggs are so versatile that they can be used in everything from a frittata for breakfast to shakshuka for dinner (and don't forget baked goods!). But are eggs actually healthy? And what happens if you eat them every day? Here's what the science says about what consuming an egg a day does to your body over time. Egg Nutrition Facts According to the USDA, one large whole egg contains the following nutrition: around 70 calories, 6 grams of protein, 5 grams of fat and 0 grams of carbs. Calories: 70 Protein: 6 g Total fat: 5 g Saturated fat: 2 g Carbohydrates: 0 g Vitamin B12: 0.5 mcg Vitamin D: 1.24 mcg Choline: 169 mg Health Benefits of Eggs You Might Feel More Full and Energized Though they come in a small and affordable package, eggs pack an impressive nutritional punch. The yolk, in particular, is a source of important nutrients like vitamin B12, vitamin D and choline, which are all important for helping our bodies process food into energy we can use. Plus, the combination of protein and healthy fat gives eggs some staying power, so you feel full for longer. Your Hair and Skin Might Be Healthier Eggs are a good source of several B vitamins, including vitamins B2, B5 and B12. All of these nutrients have several functions in the body, including maintaining healthy skin and hair. All B vitamins are water soluble, meaning they don't stay in your body for very long and are not easily stored, so regular consumption is a good way to make sure you meet your needs. Eggs are also rich in amino acids (protein building blocks) like methionine that can help improve the tone and pliability of skin and the strength of hair and nails. You Might Be Able to Think More Clearly Eggs are rich in the micronutrient choline, which is used to help create cell membranes and important neurotransmitters in the body. Choline is important for memory, mood, muscle control and general nervous system function, so it makes sense why not getting enough could make you feel foggy (among other more severe symptoms). One egg offers about 6% of our daily choline needs, and thus eating eggs can help support a healthy brain. You Might Have Better Vision Egg yolks contain two carotenoids, lutein and zeaxanthin, that are important for eye health. They play an important role in eye development and healthy vision, and research shows they might even help lower the risk of common age-related eye diseases. Dark leafy greens are another great source of lutein and zeaxanthin, so recipes like our Stir-Fried Mustard Greens with Eggs & Garlic can help you double down. You Might Have Stronger Bones Vitamin D is important for numerous bodily processes. It helps regulate blood pressure, lowers risk for certain cancers and can play a positive role in mental health. One of vitamin D's most important functions is helping us maintain healthy bones. It does this by improving calcium absorption in the gut, and helping keep our calcium and phosphorus levels in a range that promotes healthy bone growth and bone remodeling. One egg boasts 6% of our vitamin D needs, so adding one to your plate each day can reap bone-healthy benefits. Your Heart Health Might Improve While eggs pack in a slew of vitamins, minerals and nutrients, one of those is the ever-controversial cholesterol. One egg delivers around 207 milligrams of cholesterol, which is 69% of the daily limit recommended by the Dietary Guidelines for Americans. That said, eating dietary cholesterol does not directly correlate to making your blood cholesterol levels go up; in fact, dietary cholesterol has minimal impact on our blood cholesterol levels. Some research has even argued that there is insufficient evidence for the DGA's cholesterol limit recommendation. A recent review in Nutrients stated that while several foods that are high in cholesterol are associated with a higher risk of heart disease—mainly due to the saturated fat content of the egg yolk—eggs and shrimp are exceptions because of their high nutritional value. So what about saturated fat, then? We need some saturated fat in our diet but the problem is that most Americans eat too much, while not eating enough healthy fats, which protect your heart (and overall body). And the saturated-fat-containing foods people are eating tend to include other ingredients that can cause harm when we eat too much, like added sugars. The bottom line: an egg a day shouldn't put you over the edge, especially if you're eating leaner cuts of protein and plant-based protein, rather than relying solely on red meat. If you have a heart-related condition, being aware of your saturated fat intake is more important. Eggs are also a great source of heart-healthy nutrients like potassium, folate and B vitamins. Some research suggests that up to two eggs per day actually improves heart health. As with anything, moderation is important, especially if you enjoy eggs daily. Th Bottom Line Eggs are an affordable and super-nutritious protein, and can provide some health benefits if you enjoy them every day. They are packed with protein, vitamins and nutrients that help you feel full and fueled for whatever your day holds. That said, they are high in saturated fat and cholesterol, so it's something to be aware of if you have heart disease or are at a heightened risk of developing it. For people with heart disease, limiting yolks and enjoying more egg whites could be a good option if you like to eat eggs daily. For more inspiration, check out our healthy, quick and easy egg recipes.

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Research showing that apple cider vinegar can help suppress your appetite is lacking, which means that it’s unclear whether consuming it can lead to weight loss. It may have some other health benefits, though having too much can cause side effects.Apple cider vinegar has been used as a health tonic for thousands of years. Can adding apple cider vinegar to your diet also help you lose weight? Does apple cider have other health benefits? In addition to promoting weight and fat loss, apple cider vinegar may have several other benefits: Lowers blood sugar and insulin: When consumed with a high-carb meal, apple cider vinegar has been shownTrusted Source to significantly lower blood sugar and insulin levels after eating. Improves insulin sensitivity: Studies suggest that consuming vinegar with a high-carb meal may help improveTrusted Source insulin sensitivity. Lowers fasting blood sugar: Research has found an association between consuming apple cider vinegar and a significant lowering of fasting blood glucose and glycated hemoglobin. Decreases cholesterol levels: A 2021 research reviewTrusted Source of nine clinical trials found that apple cider vinegar reduced total cholesterol and triglycerides. Kills harmful bacteria and viruses: In vitro researchTrusted Source shows that apple cider vinegar may be a powerful fighter against E. coli and S. aureus bacteria as well as resistant Escherichia coli (rE. coli) and methicillin-resistant Staphylococcus aureus (MRSA). How do you use apple cider vinegar for weight loss? There are a few ways to include apple cider vinegar in your diet, though there isn’t enough evidence to suggest consuming it can help you lose weight. An easy method is to use it with olive oil as a salad dressing. It is particularly tasty with leafy greens, cucumbers, and tomatoes. It can also be used for pickling vegetables, or you can simply mix it into water and drink it. The amount of apple cider vinegar used for weight loss is 1–2 tbsp (15-30 mL) per day, mixed with water. It is best to spread this out into 2–3 doses throughout the day, and it may be best to drink it before meals. Taking more than this isn’t recommended because of potentially harmful effects at higher dosages, such as drug interactions or the erosion of tooth enamel. It’s also best to start off with 1 teaspoon (5 mLTrusted Source) to see how you tolerate it. It’s important to mix apple cider vinegar with water. Undiluted vinegar may burn the inside of your mouth and esophagus. Although taking apple cider vinegar in tablet form may seem beneficial, it comes with potentially large risks, including the possibility of a burn to the esophagus.Trusted Source Learn about the 7 side effects of too much apple cider vinegar. This article explores the link between apple cider vinegar, weight loss, and other potential health benefits. It also provides tips on incorporating apple cider vinegar into your diet. What is apple cider vinegar? Apple cider vinegar is madeTrusted Source in a two-step fermentation process. First, apples are cut or crushed and combined with yeast to convert their sugar into alcohol. Second, bacteria is added to ferment the alcohol into acetic acid. Traditional apple cider vinegar production takes about one month, though some manufacturers dramatically accelerate the process so that it takes only a day. Acetic acid is the main active component of apple cider vinegar. Also known as ethanoic acid, it is an organic compound with a sour taste and strong odor. The term “acetic” comes from “acetum,” the Latin word for vinegar. Acetic acid is a short-chain fatty acid that dissolves into acetate and hydrogen in your body. About 5–6% of apple cider vinegar consists of acetic acid. It also contains water and trace amounts of other acids, such as malic acid. One tablespoon (tbsp), or 15 milliliters Trusted Source (mL), contains about 3 calories and virtually no carbs. Apple cider vinegar has been used as a health tonic for thousands of years. Can adding apple cider vinegar to your diet also help you lose weight? This article explores the link between apple cider vinegar, weight loss, and other potential health benefits. It also provides tips on incorporating apple cider vinegar into your diet. What is apple cider vinegar? Apple cider vinegar is madeTrusted Source in a two-step fermentation process. First, apples are cut or crushed and combined with yeast to convert their sugar into alcohol. Second, bacteria is added to ferment the alcohol into acetic acid. Traditional apple cider vinegar production takes about one month, though some manufacturers dramatically accelerate the process so that it takes only a day. Acetic acid is the main active component of apple cider vinegar. Also known as ethanoic acid, it is an organic compound with a sour taste and strong odor. The term “acetic” comes from “acetum,” the Latin word for vinegar. Acetic acid is a short-chain fatty acid that dissolves into acetate and hydrogen in your body. About 5–6% of apple cider vinegar consists of acetic acid. It also contains water and trace amounts of other acids, such as malic acid. One tablespoon (tbsp), or 15 millilitersTrusted Source (mL), contains about 3 calories and virtually no carbs.

Anti Cancer foods-Food is the medicine for all disease. Most functional Foods that destroy cancer cells - An anti-cancer diet is an important strategy you can use to reduce your risk of cancer. The American Cancer Society recommends, for example, that you eat at least five servings of fruits and vegetables daily and eat the right amount of food to stay at a healthy weight. In addition, researchers are finding that certain foods that prevent cancer may be an important part of an anti-cancer diet. Although selecting cancer-fighting foods at the grocery store and at mealtime can't guarantee cancer prevention, good choices may help reduce your risk. Consider these anti-cancer diet guidelines: Eat plenty of fruits and vegetables. Fruits and vegetables are full of vitamins and nutrients that are thought to reduce the risk of some types of cancer. Eating more plant-based foods also gives you little room for foods high in sugar. Instead of filling up on processed or sugary foods, eat fruits and vegetables for snacks. The Mediterranean diet offers foods that fight cancer, focusing mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes, and nuts. People who follow the Mediterranean diet choose cancer-fighting foods like olive oil over butter and fish instead of red meat. Sip green tea throughout your day.Green tea is a powerful antioxidant and may be an important part of an anti-cancer diet. Green tea, a cancer-fighting food, may be helpful in preventing liver, breast, pancreatic, lung, esophageal, and skin cancer. Researchers report that a nontoxic chemical found in green tea, epigallocatechin-3 gallate, acts against urokinase (an enzyme crucial for cancer growth). One cup of green tea contains between 100 and 200 milligrams (mg) of this anti-tumor ingredient. Eat more tomatoes. Research confirms that the antioxidant lycopene, which is in tomatoes, may be more powerful than beta-carotene, alpha-carotene, and vitamin E. Lycopene is a cancer-fighting food associated with protection against certain cancers such as prostate and lung cancer. Be sure to cook the tomatoes, as this method releases the lycopene and makes it available to your body. Use olive oil. In Mediterranean countries, this monounsaturated fat is widely used for both cooking and salad oil and may be a cancer-fighting food. Breast cancer rates are 50 percent lower in Mediterranean countries than in the United States. Snack on grapes. Red grapes have seeds filled with the superantioxidant activin. This cancer-fighting chemical, also found in red wine and red-grape juice, may offer significant protection against certain types of cancer, heart disease, and other chronic degenerative diseases. Use garlic and onions abundantly. Research has found that garlic and onions can block the formation of nitrosamines, powerful carcinogens that target several sites in the body, usually the colon, liver, and breasts. Indeed, the more pungent the garlic or onion, the more abundant the chemically active sulfur compounds that prevent cancer. Eat fish. Fatty fish — such as salmon, tuna, and herring — contain omega-3 fatty acids, a type of fatty acid that has been linked to a reduced risk of prostate cancer. If you don't currently eat fish, you might consider adding it to your anti-cancer diet. Another way to add omega-3s to your diet is by eating flaxseed. Add Garlic to Your Anti-Cancer Diet-Research shows that garlic is a cancer-fighting food. Several large studies have found that those who eat more garlic are less likely to develop various kinds of cancer, especially in digestive organs such as the esophagus, stomach, and colon. Ingredients in the pungent bulbs may keep cancer-causing substances in your body from working, or they may keep cancer cells from multiplying. Experts don’t know how much you need to eat to prevent cancer, but a clove a day may be helpful. Berries Are Foods That Fight Cancer-As a tasty treat and cancer-fighting food, berries are hard to beat. Berries contain particularly powerful antioxidants, meaning they can halt a naturally occurring process in the body that creates free radicals that can damage your cells. Compounds in berries may also help keep cancers from growing or spreading. So, as part of your anti-cancer diet, pick up a handful of blueberries, blackberries, strawberries, or whichever are your favorite from this large family of healing fruits. Tomatoes May Protect Men From Prostate Cancer-ome research has found that tomatoes may help protect men from prostate cancer. The juicy red fruit can help guard the DNA in your cells from damage that can lead to cancer. Tomatoes contain a particularly high concentration of an effective antioxidant called lycopene. Your body may absorb lycopene better from processed tomato foods such as sauce, which means that whole-wheat pasta with marinara sauce could be a delicious way to get your dose of cancer-fighting foods. Add Cruciferous Vegetables to Your Anti-Cancer Diet-ruciferous vegetables — the group containing broccoli, cabbage, and cauliflower — may be particularly helpful cancer-fighting foods. Researchers have found that components in these veggies can protect you from the free radicals that damage your cells' DNA. They may also shield you from cancer-causing chemicals, help slow the growth of tumors, and encourage cancer cells to die. They’re a tasty and healthy addition to your anti-cancer diet Drink Green Tea to Prevent Cancer-he leaves of the tea plant (Camellia sinensis) contain antioxidants called catechins, which may help prevent cancer in a variety of ways, including keeping free radicals from damaging cells. Lab studies have found that catechins in tea can shrink tumors and reduce tumor cell growth. Some — but not all — studies in humans have also linked drinking tea to a lower risk of cancer. Both green and black teas contain catechins, but you’ll get more antioxidants from green tea, so you may want to consider a cup or more per day in your anti-cancer diet. Whole Grains Are in the Front Lines Among Foods Fight Cancer-According to the American Institute for Cancer Research, whole grains contain many components that might lower your risk of cancer, including fiber and antioxidants. A large study including nearly half a million people found that eating more whole grains may lower the risk of colorectal cancer, making them a top item in the category of foods to fight cancer. Oatmeal, barley, brown rice, and whole-wheat bread and pasta are all examples of whole grains.

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