Important: for leveling effect of eating «too little» or «too much» should not rush to abandon completely or overeat food, mentioned in the source. Because a sharp change in the usual diet leads sometimes to the worst consequences. Also, the food mentioned in the source, are contain in addition to those described, countless other harmful and healthy elements, whose content depends also on production region.

     Bananas are high-energy products and it quickly raises blood sugar levels. Bananas are the high content of potassium, iron and zinc. Ingestion of this fruit helps in the treatment of liver, anemia, hypertension, depression, heartburn, swelling of the extremities, constipation. B vitamins have a positive effect on the nervous system. Bananas increase serotonin levels in the blood. Bananas have antiseptic and astringent properties.

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           Blueberries
     It is delicious and very advisable berry. Blueberries are used for the treatment and prevention of eye diseases, and because it contained pectin promotes the excretion of toxins from the body. Blueberries are rich in fiber. Emerging research suggests that compounds in blueberries known as flavonoids may improve memory, learning and general cognitive function*. In addition, studies comparing dietary habits with cognitive function in adults hint that consuming flavonoids may help slow the decline in mental facility that is often seen with aging. Similar beneficial for the brain and other properties are the berries. For example, strawberries and cranberries.

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     Buckwheat is a rich in protein, low-carbohydrate dietary product. In buckwheat a lot of folic acids. It also rich in citric, malic acids which are catalysts for digestion. Buckwheat contains organic acids that promote digestion too. Buckwheat decreases the level of "bad" cholesterol, it is recommended in case of violation of metabolic processes, obesity, and diabetes.

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     Cabbage - a dietary product, because itself low calorie and contains tartronic acid, which prevents the accumulation of adipose tissue as a result of not remaining digested carbohydrates in the body. Cabbage is rich in vitamin C, the level of which is not reduced even during prolonged storage and sauerkraut. Many years ago it was observed that consumer of this product during a long voyage, and with very limited food resources allows to maintain a proper level of immunity. In historical records, there are reports that sailors were rescued from scurvy in most cases sauerkraut. Brussels sprouts have omega-3 fatty acids, which are a type of polyunsaturated fat that may have the ability to boost brain health, lower blood pressure, prevent heart disease, and help treat depression.

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     Сarrots and other orange-pigmented produce such as pumpkin, sweet potato and mango can certainly help improve general eye health. Indeed, these fruits and vegetables contain lutein and beta-carotene, a substance that is converted into vitamin A by the body once it is absorbed. Vitamin A is extremely beneficial to eye health.(lh)

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     Cheese is good for your teeth. Cheese is very rich in calcium , also contain casein, a type of protein. Research suggests that caseins, along with calcium, play an important role in stabilizing and repairing tooth enamel. Cheese lower acid levels in mouths.

    Attention. One of the most common ways manufacturers break the law is by adding too much cellulose. At limit 2 - 4 percent, in reality, the manufacturer uses 14 - 32 percent. Other manufacturer makes their cheese with vegetable oils instead of milk.

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Used: health

     It's about real chocolate – dark one, but not about its sugar full namesake.(clevelandclinic,distractify) chocolate:
- nature's pain killer*. it release extra endorphins (natural opiates).
- improving skin appearance*. flavonoids in chocolate absorb UV light.
- contains caffeine and theobromine, both of which will boost your energy levels*.
- makes you smarter*. cocoa rich in flavanols boosts blood flow to key parts of the brain.

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     Coffee¹ provides caffeine, a stimulant that keeps our brains active, and plenty of antioxidants that can help prevent many common chronic diseases, such as diabetes.
     Possible benefits include a lower risk of:

• Alzheimer's disease*, (dementia*)
• Erectile dysfunction* (& forbes, journals, healthday)
• Diabetes↓
  
• Endometrial cancer
• Heart attack
• Liver cancer
• Parkinson's disease
• Skin cancer, including melanoma
• Stroke
• Cardiovascular disease↓
• Neurological diseases↓
• Liver cirrhosis*

     Dried fruits are great- when you dry them at home. If you do that, dried fruits still contain all vitamins, fiber and minerals. However, when you buy them in store, you are buying a bunch of sugar. In order to make dried fruit taste better, manufacturers add sucrose or table sugar. Also, they add sulfur to prevent browning of the fruits. These additives and sugars can be dangerous to our health, and they definitely don’t help us lose weight.(4allmindsandbodies)
     Phytochemicals found in raisins have the ability to destroy the bacteria responsible for the development of plaque, and that makes it beneficial in many ways. Some studies have even shown that raisins are also good for the gums, because some of the compounds found in it make the reproduction of bacteria responsible for gum diseases harder.(lh)

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     Salmon, mackerel, tuna and anchovies - fatty fish rich in the omega-3 fatty acid DHA, which is found in our retinas and is instrumental in preventing dry eye syndrome, as well as dramatically decreasing the risk of age-related macular degeneration. Moreover omega-3 improves memory, including the age degradation, improves mood and helps fight depression. Contained in fish B12 strengthens the nervous system, and vitamin B6, which is a catalyst of amino acid metabolism, improves metabolism in the brain tissue.
     Fish provides healthy oils that are absorbed around nine times more than oils from a fish oil supplement. Researchers recommend consumers follow the American Heart Association guidelines and incorporate a variety of oily fish into their diet at least twice a week to get the recommended amount of Omega-3 fatty acids and vitamin D.

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Used: womensbrainhealth, scienceline, lh

     Arugula, collard greens, spinach, and broccoli are good sources of vitamin E and folate. Dark green leafy vegetables are rich in iron.
     For good digestion, meat should be consumed with greens instead of bread.

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Used: health

     A series of large studies*, clinical trial conducted in Spain*, found that nuts (!) - (allergen)*, makes life longer*, preventive cancer* or heart disease*. Nuts – natural*, safety (reasonable doses!) effective* energy for body*.
     Nuts – are rich in vitamin E, polyunsaturated fatty acids, trace elements (calcium, magnesium, potassium) and vitamins. In addition, they contain phytochemicals such as phenolic acids, phytosterols and polyphenols.
     The benefits of nuts:

     Raisins refer to sweet foods due to the high content of fructose and glucose. However, binge eating raisins may still lead to obesity. Raisins are very rich in potassium. Potassium regulates the acid-base balance in the blood, stimulates the heart muscle. Also, raisins contain nicotinic acid. Due to nicotinic acid and potassium raisins have a calming and strengthening effect on the nervous system.

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     Brown rice is a natural wholegrain food rich in essential minerals such as manganese, iron, zinc, phosphorous, calcium, selenium, magnesium and potassium. Vitamin wealth of brown rice includes vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6, folate, vitamin E (alpha-tocopherol) , vitamin K, health-supportive vital fatty acids, antioxidants. Brown rice is generally hypoallergenic and. Brown rice:

• speeds up metabolism
• better functioning of cardiovascular system
• digestive system
• brain and nervous system
• provide relief from hypertension,
• stress,
• mental depression
• skin disorders
• stabilization of blood sugar levels
• cholesterol levels,
• relief from other troubling conditions such as constipation and colitis.

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Used: organicfacts

• Researchers at the University of Illinois at Chicago* found that Compounds called polyphenols, found in black and green teas, slow the growth of bacteria associated with cavities and gum disease.
• Green tea may help fight Alzheimer’s (Rushworth et al., 2013).
• Tea contains theanine, a psychoactive amino acid almost unique to tea. There are studies connecting it with enhanced cognitive performance (Einother & Martens, 2013). & improvements to memory (Korean research by Chung et al. (2011), by increasing the production of new brain cells (Wang et al., 2012).
• Theanine also provides the calming effect (Juneja et al., 1999) reducing anxiety (Ritsner et al., 2011).
• Tea improved overall mental health. Hozawa et al. (2009), (Niu et al., 2009).

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used: spring

     The study out in BMC Medicine*, CIRCULATION*, thebmj* - suggests that eating hefty amounts of cereal fibers can help reduce the risk of death from a number of causes, including cancer and diabetes*, by almost 20%. Dietary fiber may reduce* the risk of death from cardiovascular, infectious, and respiratory diseases. Making fiber-rich food choices more often may provide significant health benefits (by NCBI).Study co-author Dr. Lu Qi, an associate professor of medicine at Harvard Medical School in Boston. - added that eating more grains may even help people lose weight* - work by lowering three things: food intake overall, levels of "bad" cholesterol, and inflammation. Whole grains are grains in their most unadulterated form, still containing the endosperm, bran, and germ – most of the plant's nutritional* value lies in the bran and germ.

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Used: forbes