Leafy green vegetables
Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person's risk of developing diabetes type 2.
Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed or very lightly boiled. It is a good source of vitamins A, B6, C, E and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine, and iron.

Oily fish
Examples of oily fish include salmon, trout, mackerel, herring, sardines and anchovies.
These types of fish have oil in their tissues and around the gut. Their lean fillets contain up to 30% oil, specifically,omega-3 fatty acids. These oils are known to provide benefits for the heart, as well as the nervous system.
Oily fish are also known to provide benefits for patients with inflammatory conditions, such as arthritis.
Oily fish also contain vitamins A and D.
In a recent study prostate cancer progression was found to have been significantly slowed when patients went on a low-fat diet with fish oil supplements.

Sweet potatoes
Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrates vitamin C, vitamin B6, as well as carotene (the pink, yellow ones).
When compared with other vegetables in term of nutritional value sweet potato ranked number one, when vitamins A and C, iron, calcium, protein and complex carbohydrates were considered.

Oatmeal
Oatmeal is meal made from rolled or ground oats. Common term "porridge" or "porridge oats" are common terms for the breakfast cereal that is usually prepared.
Interest in oatmeal has increased considerably over the last twenty years because of its health benefits.
According to some studies, if you eat a bowl of oatmeal everyday your blood cholesterol levels, especially if they are too high, will drop, because of the cereal's soluble fiber content.
Oats is rich in complex carbohydrates, as well as water-soluble fiber, which slow digestion down and stabilize levels of blood-glucose.
Oatmeal is very rich in B vitamins, omega-3 fatty acids, folate, and potassium.

Fruits
Fruits are wonderful gifts of nature to the mankind; indeed, they are life-enhancing medicines and supplement packed with vitamins, minerals, anti-oxidants and many Plant derived micronutrients. They are an absolute feast to our sight, not just because of their colour and flavour but for their unique nutrition-values that help human body fight against diseases and keep it healthy.


Fruits are low in calories and fat and are a source of simple sugars, fiber, and vitamins, which are essential building blocks for the body and our health.
Fruits provide plenty of soluble dietary fiber, which helps to ward off cholesterol and fats from the body and to help in smooth bowel movements as well as relief from constipation ailments.
Fruits compose of many anti-oxidants such as poly-phenolic flavonoids, vitamin-C, and anthocyanins. These compounds are known to keep our body protected from oxidant stress, diseases, and cancers. They also help the body develop capacity to fight against these ailments by boosting our immunity level. Many fruits, when compared to vegetables and cereals, have very high anti-oxidant values.

We all have different choices of food based on their taste, nutritional value, the energy source they provide and their benefits to our health. Eating the proper diet not only helps you to maintain healthy body weight, it also helps to reduce your risk of developing diseases, improves mood and boost immunity.