The Health Benefits of Food

Dig into the science of why some foods can make you feel better.

You know that certain foods can help you lose weight and lower your risk for disease — but do you know why? Discover your path to better health and nutrition — read why certain nutrients, vitamins, and minerals naturally found in food can improve your health and help you live a long, active life.

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Health Benefits of Condiments, Sauces, and Flavorings

Not all flavorings are created equal! Before you top your dish with mayo, ketchup, soy sauce, or other condiments, check out how they may affect your health.

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Omega-3 Fatty Acids

They're not a silver bullet, but they're close! Omega-3s are great for your health — find out why they are, and where to find them.

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Health Benefits of Garlic and Onion

They may be best known for their pungent aromas, but these potent veggies, including onions, garlic, and leeks, have powerful effects on your health. 

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Health Benefits of Beans

The old children's rhyme was right:  beans ARE good for your heart. So are  lentils and other nutritious legumes, which are great sources of vegetarian protein and high-quality carbohydrates.  (The other part of that rhyme was right, too!)

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Monounsaturated Fats: How Food Affects Health

These healthy sources of fat can add flavor, help satiate your appetite, and stabilize blood sugar levels.

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Oils and Fats: How Food Affects Health

Fat is not a four-letter word! Learn to choose the right fats to add flavor and boost your health.

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Fruit: How Food Affects Health

Whole fruit has valuable vitamins, minerals, antioxidants, and fiber. Avoiding fruit juices and dried fruit helps to maximize these benefits and avoid concentrated sugar intake.
 

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Fruit and Vegetable Juice: How Food Affects Health

Fruit juice is a highly concentrated source of fruit sugar. This can raise your blood sugar quickly, and that’s why juice is not recommended for people with type 2 diabetes.

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Fish and Shellfish: How Food Affects Health

Fruits of the sea, like fish and shellfish, are some of the best choices of lean protein available — as long as you don't fry them or drown them in butter!

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Cruciferous Vegetables: How Food Affects Health

Cruciferous vegetables like broccoli and brussels sprouts are filling and full of nutrients that help keep you healthy! But if you have IBS, you may want to watch how much of them you eat!

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Dairy: How Food Affects Health

Dairy products are a great source of calcium and protein, but if you're consuming full-fat dairy you may be increasing your risk of some conditions.

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Eggs and Poultry: How Food Affects Health

Eggs, chicken, and turkey are rich in high-quality, lean protein and a variety of nutrients. Just remember to remove the skin and reduce the number of egg yolks to keep your heart and waistline in good shape!

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Health Benefits of Cheese

There are many different cheeses in the world — and in your supermarket — but the healthiest choices are cheeses that are lower in fat and sodium. 

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Health Benefits of Berries

Berries are high in antioxidants which can help your body fight stress and free radicals.
 

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Health Benefits of Tea and Coffee

Tea and coffee may wake you up and keep you focused, but don't overdo it on the caffeine — it may trigger migraines or IBS in people who are sensitive.   

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Health Effects of Alcohol

Alcohol may have some heart-healthy benefits, but excess drinking can lead to weight gain and put you at greater risk for additional health problems.

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Herbs and Spices: How Food Affects Health

Using herbs, spices, and other seasonings will help flavor your food without adding extra sodium, calories, sugar, or fat.

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Health Benefits of Chocolate

Revel in the potential health benefits of chocolate, but don't overindulge! Chocolate is still rich in calories, sugar, and fat that can bust your diet if you overdo it.

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Health Effects of Meat

Go for lean cuts of meat, and don't beef up your portions!  

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Nuts and Seeds: How Food Affects Health

Nuts and seeds are healthy snacks, but be sure to moderate portions if you're watching your weight, since they contain a lot of calories.

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Leafy Green Vegetables: How Food Affects Health

When it comes to leafy greens, you get a green light to eat as much as you want — that's how good they are for you!

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Whole Grains: How Food Affects Health

Go with whole grains whenever you have a choice —  you'll get more filling fiber, plus a bounty of necessary nutrients!

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Vegetables: How Food Affects Health

Veggies contain loads of nutrients that can help you look and feel great, and they're some of the healthiest foods you can eat!

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Starchy Vegetables: How Food Affects Health

Starchy vegetables are high-quality carbs that contain valuable nutrients, but they're more calorie-dense than nonstarchy, water-rich varieties, so be sure to eat them in moderation.

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Refined Grains: How Food Affects Health

Refined grains are missing fiber and key nutrients that their whole-grain counterparts retain. Don't miss out on those good-for-you parts — go for the whole grains instead!

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Sweeteners: How Food Affects Health

Don't let your sweet tooth get the best of you. Excessive sugar adds up to excessive calories, which can pack on the pounds.

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Soy Foods: How Food Affects Health

Whole soy foods offer many nutritional benefits — they're high in protein, low in saturated fat, and cholesterol-free. Plus they contain an abundance of vitamins and minerals!