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
  • Cabbage
    Cabbage is a cruciferous vegetable that is beneficial for almost all conditions! It is a very good source of vitamin C and beta-carotene (especially Chinese and red cabbage), antioxidants that help prevent and manage arthritis and macular degeneration, and maintain healthy skin and hair. Because it’s super-low in calories, cabbage is a good food for people looking to lose weight. Red cabbage is rich in quercetin, an anti-inflammatory antioxidant that may help prevent arthritis and age-related memory loss. IBS sufferers take note: Some people with IBS are especially sensitive to cruciferous vegetables and experience ...
    Read more about cruciferous vegetables
  • Canola Oil
    Canola oil contains a healthy mix of monounsaturated and polyunsaturated fats, making it a good choice for those concerned with lowering their cholesterol, reducing blood pressure, and limiting the risk for type 2 diabetes. It is also a good source of vitamin E and omega-3 fatty acids, two nutrients that can protect and maintain healthy skin.
    Read more about oils and fats
  • Cantaloupe
    Cantaloupe, like other melons, has a high water content, making it a great choice for people who are trying to lose weight. It is also a very good source of beta-carotene and vitamin C, antioxidants found in many fruits that help prevent arthritis, cataracts, and macular degeneration, in addition to helping maintain healthy hair and skin. The potassium in cantaloupe also helps lower blood pressure and the risk of osteoporosis.
    Read more about fruits
  • Cardamom
    Cardamom is a spice with a strong fragrance and taste, commonly used in Indian cooking. You can buy cardamom in pods, crushed, or ground — but, heads-up, it’s a little on the expensive side. Like other spices, cardamom is a great way to flavor food without adding sodium, calories, or fat.
    Read more about herbs and spices
  • Carrots
    Like other nonstarchy vegetables, carrots are low in calories and have a high water content and a good amount of fiber, making them a great choice for people who are trying to lose weight or prevent or manage heart disease or type 2 diabetes. They are especially rich in beta-carotene, an antioxidant that may help prevent arthritis, cataracts, and macular degeneration, in addition to helping maintain healthy hair and skin. The potassium in carrots also helps lower blood pressure and preserves bone health. IBS sufferers take note: Cooked vegetables, including carrots, are typically easier to digest than raw ones.
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  • Cashews
    Cashews are a good source of monounsaturated fat (healthy fat) and magnesium, nutrients that can improve cardiovascular health and help to manage type 2 diabetes. In addition, magnesium may help to improve PMS symptoms. Because cashews contain the mineral zinc, they can also help maintain healthy eyes, hair, and skin. Like other nuts, cashews 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
  • Catfish
    Catfish is a mild-flavored, white-fleshed fish and is a terrific, low-calorie source of lean protein, making it a great food to enjoy for weight loss or if you are at risk of cardiovascular disease or type 2 diabetes. Protein found in catfish can also help moderate your mood by slowing the absorption of carbohydrates and keeping blood-sugar levels stable. (Note: Farmed US catfish is the most sustainable choice.)
    Read more about fish and shellfish
  • Cauliflower
    Cauliflower is a cruciferous vegetable that is very low in calories and has a high water content, two features that make it a great food for weight loss. Cauliflower also provides soluble fiber, which helps lower cholesteroland keeps blood-sugar levels steady. Cauliflower is also a good source of vitamin C, which may help prevent and manage arthritis and macular degeneration, and helps maintain healthy hair and skin. IBS sufferers take note: Some people with IBS are especially sensitive to cruciferous vegetables and experience discomfort after eating them.
    Read more about cruciferous vegetables
  • Celery
    Celery is a low-calorie vegetable with a high water content, making it a good addition to your diet if you’re trying to lose weight. As with other juicy vegetables, the water in celery hydrates your body and helps flush out toxins, keeping your skin and other organs healthy. Celery is also a good source of quercetin, an anti-inflammatory antioxidant that some research suggests may help prevent arthritis and memory loss. IBS sufferers take note: Some people with IBS are sensitive to raw vegetables and experience discomfort after eating them.
    Read more about vegetables
  • Cereal, Whole-Grain
    Whole-grain cereals are made with intact grains and provide more natural fiber than refined cereals. A high-fiber diet is beneficial for weight loss and reduces the risk of heart diseaseand type 2 diabetes. If you have diarrhea-predominant IBS, avoid whole-grain cereals that are very high in fiber (such as bran cereals), and if you have celiac disease, read labels to identify gluten-free varieties.
    Read more about whole grains
  • Champagne
    Champagne is generally reserved for special occasions; however, imbibing too much bubbly can hinder weight loss, increase already high triglycerides, and interfere with sleep. It is best to limit champagne 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 you do, limit your intake to one drink per day for women or two per day for ...
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  • Cheddar Cheese
    Cheddar cheese is a sharp-tasting cheese that, like other cheeses, is a good source of protein and calcium, but it is also calorie-dense and high in saturated fat, which can increase your risk of cardiovascular disease, type 2 diabetes, arthritis, and memory loss, not to mention impede your weight-loss efforts. Choosing reduced-fat or fat-free cheddar cheese is a great way to take advantage of its nutritional benefits while minimizing unhealthy extras. The calcium in cheddar cheese helps maintain strong bones and teeth, may relieve PMS symptoms, and can help maintain healthy blood pressure. (Note: Since most cheeses a...
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  • Cherries
    Cherries are members of the stone-fruit family and are in season in the summer. They are a good source of beta-carotene and anthocyanins, antioxidants found in many fruits that help prevent and manage arthritis, cataracts, macular degeneration, and memory loss, as well as maintain healthy hair and skin. Like most fruit, cherries also contain high-quality carbohydrates and are made up of mostly water, making them a good addition to a weight-loss plan.
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  • Chicken Breast
    Skinless chicken breast is an excellent source of lean protein, making it a stellar choice for weight loss and weight management, as well as prevention and treatment of cardiovascular disease and type 2 diabetes. Chicken breast also contains selenium, an antioxidant that maintains healthy skin and joints; niacin, a B vitamin that may help prevent cataracts; and zinc, a mineral involved in preventing and treating macular degeneration and maintaining healthy hair. Chicken skin is full of saturated fat, so be sure to choose skinless cutlets or remove the skin when eating.
    Read more about eggs and poultry
  • Chicken Broth
    Chicken broth is primarily used as a base for soups, stews, and sauces. Commercial broths can be very high in sodium, which can raise blood pressure, so look for low-sodium varieties, which are readily available.
    Read more about eggs and poultry
  • Chickpeas
    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
  • Chili Peppers
    Fresh chili peppers are hot and spicy, unlike bell peppers, which are sweet and mild. Like bell peppers, chili peppers are a good source of vitamin C, an antioxidant that helps prevent and manage arthritis, osteoporosis, cataracts, and macular degeneration, and keeps skin, hair, and teeth healthy. Hot chili peppers contain concentrated amounts of quercetin, an antioxidant with anti-inflammatory effects that may further help to manage arthritis symptoms and slow memory loss. Red chili peppers in particular contain beta-cryptoxanthin, another antioxidant that may help prevent arthritis. IBS sufferers take note: Some peo...
    Read more about vegetables
  • Chili Powder
    Chili powder is typically a mixture of spices, often including chili pepper, cumin, oregano, and garlic. The heat level can range from mild to hot depending upon what types of peppers are used. Some brands of chili powder also contain salt, so read labels carefully if you have type 2 diabetes.
    Read more about herbs and spices
  • Chives
    A chive is an herb, not a vegetable, but like its Allium vegetable relatives — onions, shallots, leeks, and scallions — chives contain quercetin and sulfur compounds. However, because chives contain fewer of these nutrients they taste milder and are likely to have a milder effect on health conditions.
    Read more about allium vegetables
  • Chocolate Syrup
    Most chocolate syrups contain 100 calories per two tablespoons and five teaspoons of straight sugar. A squirt of chocolate syrup in your milk or on top of your ice cream can certainly be an occasional treat, but because it's calorie-dense and loaded with sugar, you'll want to dramatically limit your intake if you're trying to lose weight or have type 2 diabetes. If you're looking for a healthier way to satisfy a chocolate fix, opt for a square of dark chocolate that's at least 70 percent cacao....
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  • Chocolate, Dark
    Dark chocolate contains high amounts of antioxidants called flavonoids and has been shown to lower blood pressure and improve overall heart health. On the flip side, dark chocolate is still high in calories and fat, which will lead to weight gain if you overdo it. It's also a very common trigger for migraine headaches. Learn more about chocolate.Dark chocolate contains high amounts of antioxidants called flavonoids and has been shown to lower blood pressure and improve overall heart health. On the flip side, dark chocolate is still high in calories and fat, which will lead to weight gain if you overdo it. It's also a ...
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  • Chocolate, Hot
    Dark chocolate contains high amounts of antioxidants called flavonoids and has been shown to lower blood pressure and improve overall heart health. On the flip side, dark chocolate is still high in calories and fat, which will lead to weight gain if you overdo it. It's also a very common trigger for migraine headaches. Learn more about chocolate.
    Read more about chocolate
  • Clams
    Clams are low in calories and packed with quality protein, making them a good food to enjoy for weight loss or if you are at risk of cardiovascular disease or type 2 diabetes. B vitamins and iron, both found in clams, may also keep hair healthy and strong. Clams are relatively high in dietary cholesterol, so if you have high cholesterol, speak with your physician about how often you should be eating them.
    Read more about fish and shellfish
  • Clementines
    Clementines are a variety of mandarin oranges, smaller than navel oranges and easier to peel and eat. Like oranges, clementines are a good source of vitamin C, an antioxidant found in many fruits that helps prevent and manage arthritis, cataracts, macular degeneration, and maintain healthy hair and skin. Because clementines and other citrus fruits are possible triggers for IBS and migraine headaches avoid them if they are problematic for you.
    Read more about fruits
  • Cocktail Sauce
    This low-calorie condiment can be used to spice up seafood, poultry, and grilled meat. It has only 15 calories per tablespoon, but use it in moderation because those calories can add up and sabotage your weight-loss goal. Like other tomato-based condiments, cocktail sauce contains lycopene, a carotenoid that may help protect against certain cancers, cardiovascular disease, macular degeneration, and other conditions. Unfortunately, despite its low-calorie content, cocktail sauce also contains added sugar, so people with type 2 diabetes should use it sparingly. And because it’s also high in sodium, go easy on it, o...
    Read more about condiments, sauces, and flavorings
  • Cocoa Powder
    Cocoa powder is the antioxidant-rich component of chocolate. Antioxidants called flavanols may help reduce the risk of cardiovascular disease and arthritis and slow age-related memory loss. Unsweetened cocoa powder is a healthy yet indulgent addition to pancakes, muffins, and beverages. If you suffer from migraine headaches or IBS, note that chocolate can be a trigger for both conditions. Learn more about chocolate.
    Read more about chocolate
  • Coffee
    Coffee has an undeserved bad reputation when it comes to its impact on health. In fact, caffeinated coffee has been shown to help prevent memory loss and decrease the risk of certain cancers. However, caffeine can exacerbate IBS and interfere with sleep, so it is best to stick to decaffeinated coffee if you’re stomach-sensitive or you suffer from insomnia. If you have high blood pressure, speak with your physician about your coffee habits. If you have high cholesterol drink filtered coffee — unfiltered coffee (like French press, espresso, and cappuccino) may increase LDL ("bad") cholesterol. And don't let your cup...
    Read more about coffee and tea
  • Collard Greens
    Collard greens are a cruciferous and leafy green vegetable from the cabbage family, similar to kale. They are a good source of beta-carotene, an antioxidant precursor to vitamin A that can help prevent and manage arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. Collard greens are also a very good source of vitamin K, which may prevent bone fractures. In addition, collard greens contain lutein and zeaxanthin, antioxidants that may prevent macular degeneration.
    Read more about leafy green vegetables
  • Coriander
    Coriander is the seed of the cilantro plant, although it has a very different flavor than cilantro. It is sold whole and ground and commonly used in curries, meat and seafood dishes, and stews. Like other spices, coriander adds flavor to food without adding sodium, calories, or fat.
    Read more about herbs and spices
  • Corn
    Corn is a starchy vegetable that provides a good amount of fiber, which helps lower cholesterol, reduces your risk of type 2 diabetes, and keeps you feeling full, thereby helping with weight loss. Beta-cryptoxanthin, lutein, and zeaxanthin are antioxidants in corn that may help prevent and manage arthritis, cataracts, and macular degeneration. Whole corn is considered a whole grain, and it’s a versatile gluten-free grain option for individuals with celiac. Fresh summer corn is sweet and delicious, but when it’s out of season, frozen corn is an equally nutritious choice. IBSsufferers take note: Some people with IBS...
    Read more about starchy vegetables
  • Cottage Cheese
    Cottage cheese is a good source of protein and can be part of a healthy diet if you choose fat-free or reduced-fat varieties. (Full-fat cottage cheese contains extra calories and saturated fat, which can increase cholesterol levels and contribute to weight gain if eaten in excess.) Cottage cheese is also a good source of selenium, an antioxidant that can help prevent arthritis, and vitamin B12, which may reduce the risk of cardiovascular disease and memory loss. (Note: Since most cheeses are high in sodium, people with high blood pressure should eat only moderate amounts, choose low-sodium brands, and factor the sodiu...
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  • Couscous, Whole-Wheat
    Couscous is a type of semolina pasta that is a common Mediterranean side dish. Look for whole-wheat couscous, which naturally has more fiber and nutrients than regular couscous. A high-fiber diet is beneficial for weight loss and reduces the risk of heart disease and type 2 diabetes. Since it’s made with wheat flour, couscous is not a gluten-free grain and is therefore unsafe for individuals with celiac disease. If you suffer from IBS, you will likely tolerate whole-wheat couscous, but go easy on it since it is higher in fiber than regular couscous.
    Read more about whole grains
  • Crabmeat
    Crabmeat is low in calories and packed with quality protein, making it a good food to enjoy for weight loss or if you are at risk of cardiovascular disease or type 2 diabetes. Crabmeat also contains selenium, a mineral with antioxidant properties that can help manage arthritis and preserve healthy skin, and zinc, a mineral that may prevent macular degeneration and maintain healthy hair. Crabmeat is relatively high in dietary cholesterol, so if you have high cholesterol, speak with your physician about how often you should be eating it.
    Read more about fish and shellfish
  • Crackers, Whole-Grain
    Whole-grain crackers are a good source of high-quality carbohydrates. Unlike typical crackers made with white refined flours, whole-grain crackers naturally provide a good dose of fiber. A high-fiber diet is beneficial for weight loss and reduces the risk of heart disease and type 2 diabetes. Most whole-grain crackers on the market contain whole-wheat flour and therefore are not gluten-free, so if you have celiac disease be sure to read labels and look for gluten-free varieties. IBS sufferers take note: Some people with IBS are sensitive to whole grains and other high-fiber foods and experience discomfort after eating...
    Read more about whole grains
  • Cranberries
    Fresh cranberries are composed of more than 85 percent water along with a hefty dose of fiber, but they are rarely eaten fresh since they are so sour and astringent. Instead, cranberries are most often eaten in sweetened form either as dried cranberries or sugary cranberry sauce, and because these foods are concentrated sources of sugar, people with type 2 diabetes should dramatically limit their intake. Both fresh and dried cranberries are a good source of anthocyanins, anti-inflammatory antioxidants that can help with arthritis and age-related memory loss.
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  • Cranberry Juice
    Bottled cranberry juice is typically a blend of cranberry juice mixed with sweet fruit juices like grape, apple, or pear to balance out the tartness of pure, unsweetened cranberries. The cranberries in the juice provide antioxidants that may help prevent cataracts and macular degeneration, as well as urinary tract infections. If you have type 2 diabetes it is best to avoid cranberry juice and other fruit juices because of the high sugar concentration. IBS sufferers take note: Some people with IBS are sensitive to sources of concentrated sugar like fruit juice and experience discomfort after consuming them.
    Read more about fruit and vegetable juice
  • Cream Cheese
    Cream cheese is a soft cheese spread that doesn't contain as much protein or calcium as other cheeses. Regular cream cheese is very high in fat, especially saturated fat, which can increase your risk of cardiovascular disease, type 2 diabetes, arthritis, and memory loss, not to mention impede your weight-loss efforts. Look for fat-free or reduced-fat cream cheese, and use it in moderation. IBS sufferers take note: Some people with IBS are sensitive to dairy and experience discomfort after eating it.
    Read more about cheese
  • Cucumbers
    Cucumbers are a low-calorie vegetable consisting of mostly water, making them a good addition to your diet if you're trying to lose weight. IBS sufferers take note: Some people with IBS are sensitive to raw vegetables and experience discomfort after eating them.
    Read more about vegetables
  • Cumin
    Cumin, a spice that can be found as whole seeds or ground, is popular in Indian and Middle Eastern cooking. Like other spices, cumin adds a lot of flavor to recipes without adding sodium, calories, and fat.
    Read more about herbs and spices