Black currants (Ribes nigrum), native to Europe and Asia, were called “the forbidden fruit” in the US as they were thought to spread a fungus that killed pine trees. Black currants have a high concentration of anthocyanins, polyphenolic substances, antioxidants, vitamin C, and gamma-linolenic acid (GLA). It supports heart, bone, and eye health, helps ease inflammation in the body, and smoothes wrinkles.
Raspberries are not just delicious but are also rich in a host of vitamins, minerals, and antioxidants. Dried raspberries have the same nutritional profile as the raw ones. Adding dried raspberries to your diet makes your brain sharper, keeps cancer and other chronic diseases a bay, regulates your blood sugar levels, keeps you young, and improves your gut health.
Black beans are a good source of protein. The soluble fiber in it feeds good bacteria in the gut. It also increases satiety and promotes weight loss. The low glycemic index, protein, and fiber content manage blood sugar levels and lowers cholesterol levels, while its folate content prevents complications in pregnancy. The antioxidants in black beans may keep cancer at bay.
Turnips contain nitrates and potassium, which lower blood pressure, inhibit platelet aggregation, dilate the arteries and promote cardiovascular health. The calcium, potassium, and glucosinolates in them strengthen bones. Their fiber content aids digestion while lutein keeps vision healthy. Turnips may also keep cancer at bay.
Peas contain antioxidants which may prevent the incidence of cancer. Their protein content strengthen muscles while their fiber content prevent overeating and problems with digestion. Both maintain blood sugar levels and lower high blood pressure.
Spinach contains zeaxanthin and lutein which protect vision. Its antioxidant content prevents the incidence of cancer while its iron content relieves the symptoms of iron-deficiency anemia. Regular intake of spinach may lower blood pressure. The calcium in spinach may strengthen bones while folate in it can prevent pregnancy complications. Studies also link this leafy green to lowered instances of epileptic seizures.
Corn contains antioxidants that keep eyes healthy by preventing cataract and age-related macular degeneration. It contains complex carbohydrates that provide energy without causing blood sugar spikes. The magnesium and copper in corn prevent heart disorders.
The vitamin C content in peaches keeps the skin healthy and reduces the risk of cancer. Its polyphenol content improves the body's detoxification process, lowers cholesterol, and prevents obesity while their retinol content prevents vision deterioration. Peaches may also relieve stress, improve digestion, and fight candida albicans.