Natural Foods Energy and Benefits | Our ancestors knew well the healing power of natural foods and turned to them to combat all manner of maladies. It’s only now, centuries later, that research has begun to confirm that the therapeutic benefits of these foods can be scientifically proven. In fact, some wonder foods have been found to work even better than drugs – and without the adverse side effects.

Introduction to Natural Foods


Most experts now agree that eating a diet rich in natural, health-giving foods can help us to ward off common complaints such as colds, coughs, and infections as well as to protect ourselves against chronic degenerative diseases, including cancer, heart disease, and arthritis. So, next time you’re feeling below par, instead of turning to the medicine cabinet turn to your own fridge or kitchen cupboard where, with the help of this great site, you’re likely to find a remedy.

It really is possible to eat your way to good health and improve the way you feel and look. Natural foods include 100 delicious and nutritious foods that you can easily introduce into your diet for maxi­ mum impact on your health.

The food entries offer practical and reliable information, as well as recipes for tasty dishes, beauty treatments and home remedies (the latter two marked and for easy reference), a nutrient list, and at-a-glance symbols highlighting each food’s health­ enhancing properties.

Most fruit and vegetables, especially, have wide-ranging benefits. Many health conditions stem from nutrient deficiencies, so they can be alleviated – and often cured – by eating better.

Base your diet on a wide range of vegetables and fruits, backed by wholegrain cereals, organic meat, and dairy products, with as little processed food as possible.

Let’s take a closer look at the Natural food groups and their nutrients.

  • Natural Foods
  • Natural Food energy
  • Natural Food Benefits

18 Health Benefits Of Natural Foods


It reduces or eliminates bacteria that can lead to skin infections. It kills germs better than any other product period.

Unlike many other skin disinfectant products that are based upon alcohol or antibiotics, it is a natural food and alcohol-free and actually improves the skin through repetitive use.

It contains vitamin E which is a powerful antibacterial that helps the body fight off infections like fungus infection, bacterial infection, etc.


It helps to protect and defend the human body from viral infection. It has vitamin D which can help to reduce inflammation caused by the influenza virus and increased the number of antimicrobial proteins that fight against viruses.

It also has vitamin C that may prevent infection caused by viruses like cold, flu and pneumonia.


It is a big source of antioxidants like vitamin C, vitamin E, and zinc, etc. Vitamin C creates a brighter complexion and evens out skin tone while diminishing the appearance of fine lines, wrinkles dark circles and black spots.

It may help to prevent the formation of free radicals that are known to cause many diseases like cancer and protect your skin cells from damage. It makes your skin beautiful, glowing, shiny, young and beautiful.


It has anti-inflammatory effects that may help to reduce the risk of many diseases like acidity and inflammation in your stomach, joints, and muscles. It can not only help to improve your digestion but also enhance the function of your liver.

It is a big source of fiber, vitamins, and minerals and also has high amounts of omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.


It is a big source of natural ingredients like vitamin E and vitamin A etc.Vitamin E helps fight the effect of free radicals that cause signs of aging by reducing your wrinkles and fine lines quickly and also prevent your skin from flaking, drying, and peeling.

It stops the aging process, making you look young and attractive. It fights the aging process not only in women but also in men and leaves no oil in your skin.

It moisturizes, brighten, tighten, and lift up your sagging skin, especially the skin around your eyes and neck. Vitamin A makes your skin look amazing.


It has the ability to inhibit the production of cancer-causing properties, speed up the repairing process of DNA and to decelerate the proliferation of cancer cells.

It contains vitamin D which is one of the most studied supplements for cancer prevention and treatment right now. It also contains vitamin A, vitamin C, vitamin E, and vitamin B3 help to prevent cancer.

Vitamins C and E also fight for skin cancer. Vitamin B3 supplement called nicotinamide also reduced the risk for developing actinic keratosis, a common precancer of the skin.

Vitamin A also stimulates fibroblasts “the cells responsible for developing tissue that keeps skin healthy”


It helps to clean the blood by removing impurities from the blood in the liver, where toxins are processed for elimination, eliminates toxins through the kidneys, intestines, lungs, lymphatic system, and skin.

When the sluggish feeling we get during the day can be the result of excess toxins in the body it eliminates toxin and boosts energy levels.

It also helps to support digestion and strengthen your immune system.

It plays an important role to make your skin healthy and glowing by removing all impurities, toxins, pollutants, and dead skin cells from the skin.


It contains fibers and chemicals that help to slow down the digestion of carbohydrates and sugar and increase the level of insulin in the body, leading to a reduction in blood sugar. It also controls the cholesterol level in the body.


It includes vitamins and nutrients that encourage proper mitochondrial function, fights oxidative stress, gets rid of brain fog, and support your body’s metabolic function. The main goal is to support the whole body, to keep you performing at your best.

It contains vitamin B-12 that you need for good health help the body convert the food you eat into glucose, which gives you energy. It also contains vitamin D which is proved to boost energy within the cells.


It helps to keep your brain healthy. It contains vitamins, minerals, and many nutrients which contribute to healthy blood flow. “And healthy blood flow means a healthy brain.”

Having vitamin B12, in particular, is one of the best vitamins for the brain it improves the working efficiency of the brain and having vitamin B and vitamin C can also help support brain health because of its high antioxidant activity


Hair, teeth, and nails plays a very important role in human personality they increased the beauty of a person therefore it contains the best vitamins and nutrients for hair, teeth, and nails.

Vitamin A, All cells need vitamin A for growth it helps to protect hair follicles.

Vitamins B, One of the best-known vitamins for hair growth also called biotin. It is so closely related to the growth of healthy hair that studies indicate approximately 38% of all females with hair loss issues have biotin deficiencies. It is also very important for nail health.

Vitamin C. An antioxidant to prevent hair damage and support collagen levels. It is also increased the beauty of your nails and makes your nails strong.

Vitamin D, Vitamin E, Iron and Zinc also increase the growth of hair makes hair shiny and smooth.

Calcium: Calcium is one of the most important minerals for healthy teeth because it strengthens your enamel, as well as potassium and phosphorus, which is also very good for healthy teeth.


Everybody desires good, beautiful and shiny skin therefore it contains vitamin A which is a very effective antioxidant that decreases the size of sebaceous glands and the amount of oil skin produces.

Help the body shed off dead skin cells and also contain vitamin C, also known as ascorbic acid, acts as an antioxidant, helping to protect your body’s cells from the damage caused by free radicals.

Having vitamin E in it contributes to the protection of cells from oxidative stress, which can help protect against premature aging and wrinkles as well as improve the appearance of scars and imperfections.

It helps to lighten age spots, pimples, and pigmentation patches. It also helps to protect the skin from sun radiations and makes your skin healthy and glowing.


As we know that beautiful eyes having long eyelashes and good eyesight increased our personality.

They contain vitamin A plays a crucial role in vision by maintaining a clear cornea, which is the outside covering of your eye, as well as the mineral zinc, is a powerful antioxidant that protects against cell damage it is also naturally found in your eyes.


Heart is a very important part in our body a healthy heart means a healthy life, therefore, it helps to lower blood pressure, improve and manage levels of cholesterol and other fats in the blood, improve your body’s ability to manage blood sugar and insulin levels, which lowers your risk of diabetes and help you maintain a healthy weight.

It also helps to improve workout efficiency, lower cholesterol level and decrease the risk of heart disease and stroke.


As we know that the immune system is made up of a network of cells, tissues, and organs that work together to protect the body.

It has vitamin C which is one of the biggest immune system boosters of all. In fact, a lack of vitamin C can even make you prone to getting sick.

It also has vitamin B6 which is vital to supporting biochemical reactions in the immune system and having vitamin E is a powerful antioxidant that helps the body fight off infection.


As we know that many health benefits are associated with musculoskeletal fitness, such as reduced coronary risk factors, increased bone mineral density (reduced risk of osteoporosis), increased flexibility, improved glucose tolerance, and greater success in completion of activities of daily living therefore a good musculo­-skeletal system is very important in life.

It has calcium which is the most abundant mineral in the body. (Ninety-nine percent of the body’s calcium is found in the skeleton.) The calcium salts of bone are a valuable mineral reserve that maintains normal concentrations of calcium and phosphate ions in body fluids.

It helps to increase the red blood cells, white blood cells, and other blood elements that are produced in the red marrow, which fills the internal cavities of many bones.


Are you suffering from constipation, allergies, fatigue, skin problems, mood swings, bad breath or food intolerance abdomen pain? These problems may be rooted in your digestive system. Therefore a good digestive system is very important for a good and healthy life.

It has vitamin B12 which is a powerhouse. Vitamin B12 helps make DNA, nerve and blood cells and is crucial for a healthy brain and immune system.

Having B vitamins help the body create red blood cells and gain energy from food. It also has vitamin C to help your body produce enough collagen to maintain the tissues of your digestive tract and having vitamin D absorbs calcium from food and injects it into the body.

It is also proved to save you from developing diseases in the digestive tract. It minimizes the risks of colon cancer.


It helps to improve the hormonal system of the body. It has many vitamins and nutrients that improved the deficiency of blood in the human body, having vitamin D can help in regulating insulin and the thyroid hormone.

Research shows that a deficiency of vitamin D is associated with a high risk of thyroid antibodies. Vitamins and nutrients that are associated with boosting progesterone levels.

Natural Foods


Generally, fruits contain more vitamins than vegetables, whereas vegetables rate higher in the mineral stakes.

Most fruits are exceptionally cleansing and alkalizing, helping to eliminate toxins from the body and to regulate the digestive system by stimulating the movement of the digestive tract and improving the body’s ability to absorb nutrients.

Fruits are also a fantastic source of enzymes, natural sugars and cell-protective photochemical.

As the body digests fruits relatively quickly (within 30 minutes), they are best eaten on their own, separately from other foods that take longer to digest.

This prevents them from fermenting in the digestive tract. Between meals is probably a good time to fit them in, unless you opt for an all-fruit breakfast.

Both fresh and dried fruits are nutrient-rich, with dried fruits also being an excellent source of minerals. While freshly pressed fruit juices are good for you, it’s advisable to dilute them with water to reduce their fruit-sugar content.

This will help to curb blood-sugar fluctuations and lower the calorie count, which can add up when fruits are juiced, as well as reduce the risk of dental caries.


If there’s one food group we can never eat too much of, it has to be vegetables. Abundant in vitamins, minerals, fiber and water, vegetables help to cleanse and alkalize the body, neutralizing acidity and reducing the toxic load.

They are also low in fat and calories (with the exception of starchy vegetables, such as potatoes, winter squash and yams) and are one of the best sources of photochemical – potent plant compounds that help to protect the body against disease.

Scientific research suggests that phytochemicals slow down the aging process and reduce the risk of diseases, including cancer, heart disease, high blood pressure, osteoporosis and arthritis.

Most of them function as antioxidants, helping to counteract the hazardous effects of free radicals – unstable molecules that damage body cells. In fact, free radical damage is thought to be one of the main causes of aging.

Phytochemicals exert various other properties, such as stimulating the immune system, regulating hormones and providing antibacterial and antiviral activity.

The great news is that all vegetables are full of these natural foods plant components, of which hundreds have now been identified.

Try to make vegetables a central feature of main meals and find new ways of incorporating them into your diet, so that you eat generous amounts every day.

When preparing salads, instead of sticking to basic ingredients such as lettuce, cucumber and tomatoes, use them only as a base, and add a variety of other colorful ingredients such as celery, red pepper, radicchio, beetroot, fennel, watercress and carrots. Cooked vegetables are good too, especially in the winter.

To preserve fragile nutrients such as vitamin C, steam, stir-fry or bake them rather than boil them, or add them to soups and stews. Juicing is another great way of reaping the goodness from vegetables in a more concentrated form.


Protein is vital for strong immunity and building strong bones and muscles, as well as essential for repairing the body’s tissues, and meat and dairy products abound in it.

This vital component is required to manufacture all cells, including the immune system’s antibodies and enzymes. It is made up of amino acids,

which plays a key role in immune health for example, the amino acid glutathione is an important antioxidant and detoxifier. Many people are deficient in protein, so we have included protein-rich foods, such as chicken, lamb, eggs, and bio-yogurt.


As well as being a great source of protein, fish, such as sardines, salmon and fresh tuna, are a superb source of the essential fatty acids (EFAs) that play such a vital role in helping us to feel and to look fantastic.

Not only do EFAs play a central role in keeping the brain active, the mind agile and the nervous system healthy, but they are also fundamental to the preservation of the elasticity of the skin and to keep the hair glossy and healthy, and to improve our fitness.

Seafood, such as prawns and oysters, are also loaded with useful minerals, such as iodine, which regulates the thyroid gland, and zinc and selenium, powerful antioxidants that boost immunity and help to fight off infections.


All these foods provide protein, minerals and vitamin E, which are very important for the skin, reproductive organs and circulatory system.

They are also packed with the healthy fats associated with lowering high cholesterol, balancing hormones and reducing inflammation.

The high-fat content of nuts and seeds means they are calorie-laden, so eat them in moderation. They are ideal sprinkled on salads, cereals, and desserts or as snacks. Also, nut and seed butter make tasty spreads on toast or crackers.


Grains are the primary source of energy for many people throughout the world. Unrefined grains are rich in slow-releasing carbohydrates that help sustain and fuel the body.

They are also rich in fiber to aid digestion. There are two main types of fiber soluble and insoluble. Soluble fiber helps to stabilize blood-sugar levels and to lower high cholesterol, while insoluble fiber regulates bowel movements. Grains contain both types.

Some grains, such as quinoa, provide the body with complete protein; other grains need to be combined with beans, pulses or seeds to make their protein more usable by the body.

This can easily be achieved and we often do it when preparing meals in traditional combinations – for example, in baked beans on toast, rice and dhal, and so on.

Like fruit and vegetables, grains supply many healing Vitamins, Minerals, and phytochemicals. Most grains supply B-vitamins, which are needed for normal metabolism and a healthy nervous system, along with calcium and magnesium and various trace elements.

If you are allergic or intolerant to gluten (a sticky protein found in wheat, rye, and oats), there are plenty of grains that are gluten-free, such as rice, millet, buck­ wheat, and quinoa.

Collectively known as legumes, pulses (the edible seeds of certain legumes) and dried beans are an excellent source of protein (especially when combined with grains), as well as soluble and insoluble fiber and complex carbohydrates.

This makes them ideal energy foods for balanced blood sugar. They also contain a broad spectrum of minerals and a brain nutrient called lecithin. If legumes cause you to bloat, their gassy effects can be avoided by adding a few bay leaves or a strip of kombu seaweed during the cooking process


Besides adding taste and aroma, herbs and spices boost the nutrient con­ tent in all kinds of meals. Some, such as garlic and ginger, are particularly versatile in their culinary uses while giving fantastic healing and health­ enhancing benefits.

To preserve the nutrients of both fresh and dried herbs, add them to dishes toward the end of the cooking time. They also make fabulous substitutes for salt and some aid digestion. However, it’s best to add spices earlier to allow their flavor to develop fully.

Herbs and spices can be made into medicinal teas to help to relieve various health problems. There are some foods that do not fit into any of the categories men­ tioned so far, but without which no Site on wonder foods would be complete.

These include condiments, such as cider vinegar, which has long been valued as a curative; Natural foods sweetener, honey, which also has amazing healing properties; and tofu, which is a low-fat food jam-packed with nutrients, often used in Oriental cuisines

STORING Natural Foods

Fresh fruit and vegetables lose much of their vitamin content in storage. So shop where you know food is fresh, keep it in a fridge or a cool place and eat as soon as possible.

Fresh meat should be placed on a plate on the bottom shelf of the fridge, where it can’t drip onto anything. Fresh herbs can be kept in a clean screw-top jar with a pinch of salt, covered with olive oil, or for a few days in the fridge, wrapped in damp paper.


It’s always better to get your nutrients from a balanced diet than by taking supplements. No one knows exactly how it works – only that the whole fruit or vegetable seems to provide a full range of nutrients in the right balance.

Beta-carotene, for example, is so good for the lungs that smokers who get plenty of it in their diet reduce their risk of lung cancer. Yet taking beta-carotene supplements seems to increase their cancer risk.

It’s almost impossible to overdose on nutrients from fruit and vegetables, but it’s easy to unbalance your levels of vitamins, and especially minerals, if you take them in the large quantities supplied by supplements.

The only exception is vitamin Bl2. Vegans who can’t get enough of this from their diet should take this as part of a vitamin B-complex supplement.

EAT ORGANIC | Natural Foods

ORGANIC foods are produced in much the same way food was grown for thousands of years, until the twentieth century. Organic farmers don’t use synthetic chemicals or sewage sludge.

Their animals are given medicines only when they’re unwell – not to make them put on weight faster or as a way of counteracting the unhealthy conditions of factory farms.

It’s worth paying a little extra to eat organic, although the price difference is narrowing all the time. Not all scientific studies have found that organic foods are more nutritious, but many have – and none has found them less healthy!