Eating a balanced diet rich in whole, natural foods is key to reducing the risk of many diseases. Here are some examples of natural foods that have been linked to a lower risk of various illnesses:

  1. Berries: Berries are packed with antioxidants, which help protect your cells from damage caused by harmful molecules called free radicals. Blueberries, strawberries, raspberries, and blackberries are all good sources of antioxidants. Studies have suggested that eating berries regularly may lower the risk of heart disease, cancer, and cognitive decline. They should be used in morning.



  2. Leafy greens: Dark, leafy greens like spinach, kale, and Swiss chard are rich in vitamins and minerals like vitamin C, vitamin K, and iron. They're also packed with antioxidants like beta-carotene and lutein. Cancer of certain type, heart diseases and strokes can be reduce with use of green vegetables.

  3. Garlic: Due to medicinal properties, garlic has been used for many centuries. It contains compounds that have been shown to lower blood pressure and cholesterol levels, which can reduce the risk of heart disease. Garlic may also have antibacterial and antiviral properties, which could help protect against infections.

  4. Turmeric: Curcumin is the compound that is present in the turmeric spice which has anti-inflammatory and antioxidant properties. Studies have suggested that turmeric may help reduce the risk of heart disease, cancer, and Alzheimer's disease.

  5. Nuts: Proteins, healthy fats and fibers are found in nuts. They're also rich in vitamins and minerals like vitamin E, magnesium, and potassium. Eating nuts has been linked to a lower risk of heart disease, type 2 diabetes, and certain cancers.

  6. Fatty fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which have been shown to reduce inflammation and lower the risk of heart disease. Omega-3s may also help protect against certain cancers and Alzheimer's disease.

  7. Whole grains: Whole grains like brown rice, quinoa, and whole wheat are rich in fiber, vitamins, and minerals. Eating whole grains has been linked to a lower risk of heart disease, type 2 diabetes, and certain cancers.

  8. Cruciferous vegetables: Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are rich in fiber, vitamins, and minerals. Anti cancerous properties of Cruciferous vegetables are due to a compound called glucosinolates present in them.

  9. Yogurt: Yogurt is a good source of probiotics, which are beneficial bacteria that live in your gut. Your immune system and digestive health is improve by probiotics in yogurt. Eating yogurt regularly may also help lower the risk of heart disease and type 2 diabetes.

  10. Dark chocolate: Dark chocolate contains antioxidants (flavonoids) which are very important and showed good signs to heart health. Eating dark chocolate may also help lower blood pressure and improve insulin sensitivity.


  11. Green tea: Green tea is rich in antioxidants called catechins, which have been shown to have anti-inflammatory and anti-cancer properties. Drinking green tea regularly may also help lower the risk of heart disease and type 2 diabetes.



  12. Citrus fruits: Citrus fruits like oranges, grapefruits, and lemons are rich in vitamin C, which is an antioxidant that helps protect your cells from damage. Eating citrus fruits has been linked to a lower risk of cancer, cardio vascular diseases and lipid profile.