Should I Be Eating… ?

food-index-165Choose from hundreds of foods, from almonds to zucchini, and find out their effects on your health.

Find out the hidden health benefits in your favorite foods. Browse the index from A to Z and discover the powerful nutrients, vitamins, and minerals each food contains — plus the medical conditions and concerns these foods can help treat.

A B C D E F G H I J K L M N O P Q R S T V W Y Z
  • Sage
    While it doesn't have the exact same flavor as garlic, garlic powder comes from dehydrated garlic cloves and lasts longer than fresh garlic. It also goes a long way in cooking — 1/8 teaspoon of garlic powder is equivalent to one clove of fresh garlic. Like other spices, garlic powder is a good substitute for salt when adding flavor to food. Just make sure not to confuse it with garlic salt, which is high in sodium and can increase the risk of high blood pressure.
    Read more about herbs and spices
  • Salmon
    Read more about omega-3 fatty acids
  • Salsa
    Extracts, such as vanilla, almond, maple, and mint, are great choices for adding calorie-free flavor to foods. Using these flavorings to add sweetness while cutting back on the amount of added sugar can help you lose weight and, ultimately, help prevent type 2 diabetes. Try them mixed in oatmeal, plain nonfat yogurt, low-calorie smoothies, or any other dish you want to add flavor to without the calorie cost.
    Read more about condiments, sauces, and flavorings
  • Salt
    While it doesn't have the exact same flavor as garlic, garlic powder comes from dehydrated garlic cloves and lasts longer than fresh garlic. It also goes a long way in cooking — 1/8 teaspoon of garlic powder is equivalent to one clove of fresh garlic. Like other spices, garlic powder is a good substitute for salt when adding flavor to food. Just make sure not to confuse it with garlic salt, which is high in sodium and can increase the risk of high blood pressure.
    Read more about herbs and spices
  • Salt Substitute
    While it doesn't have the exact same flavor as garlic, garlic powder comes from dehydrated garlic cloves and lasts longer than fresh garlic. It also goes a long way in cooking — 1/8 teaspoon of garlic powder is equivalent to one clove of fresh garlic. Like other spices, garlic powder is a good substitute for salt when adding flavor to food. Just make sure not to confuse it with garlic salt, which is high in sodium and can increase the risk of high blood pressure.
    Read more about herbs and spices
  • Sardines
    Read more about omega-3 fatty acids
  • Scallops
    Tuna is a meaty fish (that’s why it’s often served as tuna steak) that is an excellent source of high-quality protein. Despite its health benefits, most tuna species are high in mercury, and therefore tuna should be eaten only occasionally. When shopping for canned (or pouched) tuna, choose light tuna, which is lower in mercury than albacore/white tuna.
    Read more about fish and shellfish
  • Seaweed
    Eggplant is a vegetable with a firm and meaty texture. Like other nonstarchy vegetables, eggplant is low in calories and has a high water and fiber content, making it a great choice for people who are trying to lose weight or prevent or manage heart disease or type 2 diabetes. There are different types of eggplants, but most have a deep purple-black color that comes from anthocyanins, antioxidants with anti-inflammatory properties that may help prevent arthritis and memory loss. When getting prepared eggplant, make sure to ask how it is prepared, as eggplant is often served breaded and fried, making it higher in calor...
    Read more about vegetables
  • Sesame Oil
    Read more about oils and fats
  • Sesame Seeds
    Peanuts are a good source of monounsaturated fat, a healthy fat that can improve cardiovascular health and help to manage type 2 diabetes. They also provide vitamin E, which can help reduce risk of cataracts and macular degeneration and maintain healthy skin, as well as magnesium, which may help lower blood pressure and improve PMS symptoms. Like other nuts, peanuts should be eaten in moderation since they're calorie-dense (stick with just one handful of nuts per day). Nuts may also trigger migraines and IBS in people who are sensitive.
    Read more about nuts and seeds
  • Sherry
    Vodka is a very common alcoholic drink that is often combined with high-calorie, sugary mixers like soda and fruit juice. Drinking straight vodka or mixed vodka drinks can pack on the pounds, increase already high triglycerides, and interfere with sleep. It is best to limit vodka and other alcoholic beverages, especially if you are trying to lose weight, have type 2 diabetes or gout, or experience irritable bowel syndrome (IBS). That said, drinking moderate amounts of alcohol has been shown to reduce the risk of heart attack and stroke and boost HDL (good) cholesterol. If you don't already drink, don't start, and if y...
    Read more about alcohol
  • Shrimp
    Tuna is a meaty fish (that’s why it’s often served as tuna steak) that is an excellent source of high-quality protein. Despite its health benefits, most tuna species are high in mercury, and therefore tuna should be eaten only occasionally. When shopping for canned (or pouched) tuna, choose light tuna, which is lower in mercury than albacore/white tuna.
    Read more about fish and shellfish
  • Skim Milk
    Sour cream is traditionally used as a condiment on certain foods like baked potatoes or served with Mexican food. Whole-milk sour cream is high in calories and saturated fat, which, when eaten in excess, can increase your heart-disease risk and lead to weight gain. Choose fat-free or reduced-fat sour cream to trim calories and fat. Sour cream also contains tyramine, a common migraine trigger, and some people with IBS are sensitive to dairy and may experience discomfort after eating it.
    Read more about dairy
  • Snow Peas
    Eggplant is a vegetable with a firm and meaty texture. Like other nonstarchy vegetables, eggplant is low in calories and has a high water and fiber content, making it a great choice for people who are trying to lose weight or prevent or manage heart disease or type 2 diabetes. There are different types of eggplants, but most have a deep purple-black color that comes from anthocyanins, antioxidants with anti-inflammatory properties that may help prevent arthritis and memory loss. When getting prepared eggplant, make sure to ask how it is prepared, as eggplant is often served breaded and fried, making it higher in calor...
    Read more about vegetables
  • Sole
    Tuna is a meaty fish (that’s why it’s often served as tuna steak) that is an excellent source of high-quality protein. Despite its health benefits, most tuna species are high in mercury, and therefore tuna should be eaten only occasionally. When shopping for canned (or pouched) tuna, choose light tuna, which is lower in mercury than albacore/white tuna.
    Read more about fish and shellfish
  • Sour Cream
    Sour cream is traditionally used as a condiment on certain foods like baked potatoes or served with Mexican food. Whole-milk sour cream is high in calories and saturated fat, which, when eaten in excess, can increase your heart-disease risk and lead to weight gain. Choose fat-free or reduced-fat sour cream to trim calories and fat. Sour cream also contains tyramine, a common migraine trigger, and some people with IBS are sensitive to dairy and may experience discomfort after eating it.
    Read more about dairy
  • Soy Cheese
    Soy nuts are not a true nut; they’re made from whole soybeans that have been soaked in water, drained, and baked or roasted to produce a delicious, crunchy snack food. Soy nuts are a very good source of protein, which helps keep blood-sugar levels stable and may improve mood. Soy nuts also contain manganese, which may help reduce PMS symptoms. Like other soy products, soy nuts contain isoflavones, phytoestrogens that some research suggests may help increase bone density and thereby reduce risk of osteoporosis, especially in postmenopausal women. If you have a history of breast cancer, it’s always wise to speak wit...
    Read more about soy foods
  • Soy Crisps
    Soy nuts are not a true nut; they’re made from whole soybeans that have been soaked in water, drained, and baked or roasted to produce a delicious, crunchy snack food. Soy nuts are a very good source of protein, which helps keep blood-sugar levels stable and may improve mood. Soy nuts also contain manganese, which may help reduce PMS symptoms. Like other soy products, soy nuts contain isoflavones, phytoestrogens that some research suggests may help increase bone density and thereby reduce risk of osteoporosis, especially in postmenopausal women. If you have a history of breast cancer, it’s always wise to speak wit...
    Read more about soy foods
  • Soy Flour
    Soy nuts are not a true nut; they’re made from whole soybeans that have been soaked in water, drained, and baked or roasted to produce a delicious, crunchy snack food. Soy nuts are a very good source of protein, which helps keep blood-sugar levels stable and may improve mood. Soy nuts also contain manganese, which may help reduce PMS symptoms. Like other soy products, soy nuts contain isoflavones, phytoestrogens that some research suggests may help increase bone density and thereby reduce risk of osteoporosis, especially in postmenopausal women. If you have a history of breast cancer, it’s always wise to speak wit...
    Read more about soy foods
  • Soy Milk
    Soy nuts are not a true nut; they’re made from whole soybeans that have been soaked in water, drained, and baked or roasted to produce a delicious, crunchy snack food. Soy nuts are a very good source of protein, which helps keep blood-sugar levels stable and may improve mood. Soy nuts also contain manganese, which may help reduce PMS symptoms. Like other soy products, soy nuts contain isoflavones, phytoestrogens that some research suggests may help increase bone density and thereby reduce risk of osteoporosis, especially in postmenopausal women. If you have a history of breast cancer, it’s always wise to speak wit...
    Read more about soy foods
  • Soy Nuts
    Soy nuts are not a true nut; they’re made from whole soybeans that have been soaked in water, drained, and baked or roasted to produce a delicious, crunchy snack food. Soy nuts are a very good source of protein, which helps keep blood-sugar levels stable and may improve mood. Soy nuts also contain manganese, which may help reduce PMS symptoms. Like other soy products, soy nuts contain isoflavones, phytoestrogens that some research suggests may help increase bone density and thereby reduce risk of osteoporosis, especially in postmenopausal women. If you have a history of breast cancer, it’s always wise to speak wit...
    Read more about soy foods
  • Soy Sauce (Reduced-Sodium)
    Extracts, such as vanilla, almond, maple, and mint, are great choices for adding calorie-free flavor to foods. Using these flavorings to add sweetness while cutting back on the amount of added sugar can help you lose weight and, ultimately, help prevent type 2 diabetes. Try them mixed in oatmeal, plain nonfat yogurt, low-calorie smoothies, or any other dish you want to add flavor to without the calorie cost.
    Read more about condiments, sauces, and flavorings
  • Soy Yogurt
    Soy nuts are not a true nut; they’re made from whole soybeans that have been soaked in water, drained, and baked or roasted to produce a delicious, crunchy snack food. Soy nuts are a very good source of protein, which helps keep blood-sugar levels stable and may improve mood. Soy nuts also contain manganese, which may help reduce PMS symptoms. Like other soy products, soy nuts contain isoflavones, phytoestrogens that some research suggests may help increase bone density and thereby reduce risk of osteoporosis, especially in postmenopausal women. If you have a history of breast cancer, it’s always wise to speak wit...
    Read more about soy foods
  • Soybeans
    Soy nuts are not a true nut; they’re made from whole soybeans that have been soaked in water, drained, and baked or roasted to produce a delicious, crunchy snack food. Soy nuts are a very good source of protein, which helps keep blood-sugar levels stable and may improve mood. Soy nuts also contain manganese, which may help reduce PMS symptoms. Like other soy products, soy nuts contain isoflavones, phytoestrogens that some research suggests may help increase bone density and thereby reduce risk of osteoporosis, especially in postmenopausal women. If you have a history of breast cancer, it’s always wise to speak wit...
    Read more about soy foods
  • Spinach
    Swiss chard is a leafy green vegetable that tastes somewhat similar to spinach and can be prepared the same way. It is a good source of antioxidants, including vitamin E, beta-carotene, lutein, and zeaxanthin, which help prevent arthritis and maintain healthy eyes, hair, and skin. Swiss chard also contains magnesium and potassium, minerals involved in managing blood pressure and preventing osteoporosis. In addition, magnesium is also helpful for individuals who experience migraines or PMS. Vitamin K in Swiss chard may prevent bone fractures.
    Read more about leafy green vegetables
  • Split Peas
    Chickpeas, also known as garbanzo beans, contain many heart-healthy nutrients that help lower your cholesterol, triglycerides, and blood pressure; reduce your risk of coronary-artery disease and type 2 diabetes; and help you lose weight. Packed with lean protein, soluble fiber, folate, iron, magnesium, and potassium, chickpeas are also great for preventing osteoporosis; fighting migraines; improving mood, memory, and PMS symptoms; and maintaining healthy hair. IBS sufferers take note: Some peopl...
    Read more about beans and other healthy legumes
  • Squash
    Eggplant is a vegetable with a firm and meaty texture. Like other nonstarchy vegetables, eggplant is low in calories and has a high water and fiber content, making it a great choice for people who are trying to lose weight or prevent or manage heart disease or type 2 diabetes. There are different types of eggplants, but most have a deep purple-black color that comes from anthocyanins, antioxidants with anti-inflammatory properties that may help prevent arthritis and memory loss. When getting prepared eggplant, make sure to ask how it is prepared, as eggplant is often served breaded and fried, making it higher in calor...
    Read more about vegetables
  • Steak and Worcestershire Sauces
    Extracts, such as vanilla, almond, maple, and mint, are great choices for adding calorie-free flavor to foods. Using these flavorings to add sweetness while cutting back on the amount of added sugar can help you lose weight and, ultimately, help prevent type 2 diabetes. Try them mixed in oatmeal, plain nonfat yogurt, low-calorie smoothies, or any other dish you want to add flavor to without the calorie cost.
    Read more about condiments, sauces, and flavorings
  • Strawberries
    Read more about berries
  • Sugar
    Read more about sweeteners
  • Sugar Substitutes
    Read more about sweeteners
  • Sunflower Seeds
    Peanuts are a good source of monounsaturated fat, a healthy fat that can improve cardiovascular health and help to manage type 2 diabetes. They also provide vitamin E, which can help reduce risk of cataracts and macular degeneration and maintain healthy skin, as well as magnesium, which may help lower blood pressure and improve PMS symptoms. Like other nuts, peanuts should be eaten in moderation since they're calorie-dense (stick with just one handful of nuts per day). Nuts may also trigger migraines and IBS in people who are sensitive.
    Read more about nuts and seeds
  • Sweet Potatoes
    Read more about starchy vegetables
  • Swiss Chard
    Swiss chard is a leafy green vegetable that tastes somewhat similar to spinach and can be prepared the same way. It is a good source of antioxidants, including vitamin E, beta-carotene, lutein, and zeaxanthin, which help prevent arthritis and maintain healthy eyes, hair, and skin. Swiss chard also contains magnesium and potassium, minerals involved in managing blood pressure and preventing osteoporosis. In addition, magnesium is also helpful for individuals who experience migraines or PMS. Vitamin K in Swiss chard may prevent bone fractures.
    Read more about leafy green vegetables
  • Swiss Cheese
    Romano cheese is a hard cheese with a sharp, salty flavor, similar to Parmesan cheese. Because of its intense flavor, a little bit of Romano can go a long way, making it easier to eat in moderation. If you get migraine headaches, it’s important to know that aged cheeses like Romano are a common trigger. (Note: Since most cheeses are high in sodium, people with high blood pressure should eat only moderate amounts and factor the sodium content into their daily totals.) IBS sufferers take note: Some people with IBS are sensitive to dairy and experience discomfort after eating it.
    Read more about cheese