The Health Foods Cheat Sheet


Health Sheet

Ultimate Health Foods Cheat Sheet

The saying “you are what you eat” applies across every aspect of yourself – from your skin to your heart health, and down to your immune system. While having a well-rounded diet packed with vegetables and fruits does wonder for your physiological system, there are specific foods that can improve specific bodily functions and parts. That is why we have compiled a ‘cheat sheet’ of foods that are especially beneficial for different parts of your body.


Skin: It is definitely possible to better your dermatological health by incorporating a particular set of fruits and vegetables into your regular diet. Spinach is an excellent source of beta carotene and vitamin C. This helps with the removal of dead skin and works to retains moisture, thus leaving your skin supple and healthy. Pineapples are a sweet pleasure that is known to be a skin softener. While the high vitamin C content helps repair damaged tissue, a glass of pineapple juice can aid your body in producing collagen that can better support your skin.

Kidney: Kidney friendly foods often possess a healthy amount of fibre, antioxidants, vitamins, and a relatively lower glycemic index. Apples and strawberries especially contain soluble fibres that assist your body’s anti-inflammatory functions. Apples especially are excellent foods to help lower cholesterol and manage glucose levels in your system. Sweet potatoes, on the other hand, are rich in vitamins A and C and potassium. Whether they are consumed mashed, in gravy, or as a baked treat, sweet potatoes are kidney-friendly carbs to add to your daily plate.

Heart: Cardiovascular health can be vastly improved by appropriate dietary changes. Red and orange vegetables such as carrots and red capsicum are rich in fibre and carotenoids that aid healthy heart functions. Berries (blueberries, blackberries, strawberries, raspberries) are excellent sources of antioxidants and phytonutrients (compounds made by plants that offer an array of health benefits). They can be easily added into your morning cereal, or to a cup of yogurt to make for an evening snack.

Bones: When it comes to improving orthopedic health, many people often simply resort to milk and other dairy products. However, including a combination of fruits and vegetables into your daily diet can also do wonders for one’s bone health. Consuming magnesium-rich vegetables like okra or ladies’ finger, spinach, and avocados play a crucial role in enhancing the absorption of calcium and healthy digestion in one’s body. Similarly, vitamin K is a necessary nutrient that is helpful in generating proteins for bone structure and repair. This can be found in pomegranates, figs, grapes, green beans, peas, and parsley. Lastly, foods such as broccoli, dates, guavas, and okra are the enriching source of calcium that helps with preserving and strengthening your bones.

Immunity: By boosting your immunity, you end up becoming less susceptible to illnesses like the common cold, strengthen your body’s defense systems against diseases, and increase your body’s speed when it comes to recovery. Foods such as mushrooms, garlic, and ginger, are known to possess anti-inflammatory compounds and vitamins that enhance your immunity functions. Additionally, fruits such as watermelon and pomegranate are high in vitamin C and contain anti-viral properties.

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