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The health benefits of food have been studied by various ancient civilizations and modern herbalists, naturopaths, and dieticians. Doctors have always told us that a proper balanced diet will help us prevent the incidence of a number of illnesses and diseases, treat most of the ailments, and live a healthy and happy life. Yet most of us limit ourselves to only a few types of food items.
Our body requires a variety of nutrients for its metabolism. Here is a short list of nutrients that our body requires – calories, carbohydrates, fats, proteins and fiber, minerals such as boron, calcium, chlorine, chromium, copper, fluorine, iodine,  iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, silicon, sodium, sulfur, vanadium and zinc, vitamins such as vitamin A, Retinol, Vitamin B, Vitamin B1, Thiamine, Vitamin B2, Riboflavin, Vitamin B3, Niacin, Vitamin B5, Pantothenic Acid, Vitamin B6, Pyridoxine, Vitamin B7, Biotin, Vitamin B9, Folic Acid, Vitamin B12, Cyanocobalamin, Vitamin C, Ascorbic Acid, Vitamin D, Vitamin E, Tocopherol, and Vitamin K. To get all these nutrients, it becomes necessary to eat a variety of food items.
Count the number of different food items that you have eaten in the past one month. In most circumstances, you will not cross 20. Now look at the different types of food items that are popular throughout the world.
 Cereals
Barley, Buckwheat, Corn, Fonio, Kamut, Maize, Millet, Oats, Palmer's grass, Quinoa, Rice, Rye, Sorghum, Spelt, Teff, Triticale, Wheat
Pulses
Bengal Gram, Black Gram, Broad Bean, Butter Bean, Cajan Pea, Chickpea, Congo Bean, Cowitch, Cowpea, Field Bean, Garbanzo, Garden Pea, Groundnut, Haricot Bean, Horse Bean, Kidney Bean, Lentil, Lima, Lupin, Moth Bean, Mung, Navy Bean, Pigeon Pea, Pinto Bean, Protein Pea, Rice Bean, Tepary Bean, Toor, Urad, Velvet Bean, Winged Bean, Yam
Vegetables
Ahipa, Amaranth, American Groundnut, Aonori, Armenian Cucumber, Arracacha, Arugula, Asparagus, Asparagus Pea, Avocado, Azuki Bean, Bamboo Shoot, Beetroot, Bitter Melon, Bitterleaf, Black Cumin, Black Eyed Pea, Brinjal, Broadleaf Arrowhead, Broccoli, Caigua, Cabbage, Canna, Cardoon, Carola, Carrot, Cassava, Catsear, Cayenne Pepper, Celeriac, Celery, Celtuce, Ceylon Spinach, Chayote, Chickpea, Chicory, Chile Pepper, Chinese Artichoke, Chinese Mallow, Chrysanthemum, Corn Salad, Cress, Cucumber, Dabberlocks, Daikon, Dandelion, Dolichos Bean, Drumstick,  Dulse, Earthnut Pea, Eggplant Or Aubergine, Elephant, Endive, Ensete, Epazote, Fat Hen, Fava Bean, Fiddlehead, Florence Fennel, Fluted Pumpkin, French Bean, Garlic, Ginger, Globe Artichoke, Gobo, Golden Samphire, Good King Henry, Guar, Hamburg Parsley, Hijiki, Horse Gram, Iceplant, Indian Pea, Jerusalem Artichoke, Jicama, Kohlrabi, Kombu, Kuka, Kurrat, Lady Finger, Lagos Bologi, Land Cress, Leek, Lentil, Lettuce, Lima Bean, Lizard's Tail, Lotus Root, Luffa, Maca, Malabar Gourd, Malanga, Marrow, Mashua, Mauka, Melokhia, Moth Bean, Mozuku, Mung Bean, Mushroom, Mustard, New Zealand Rock Lily, New Zealand Spinach, Nopal, Nori, Oca, Ogonori, Okra, Onion, Orache, Parsnip, Parwal, Pea, Peanut, Perennial Cucumber, Pigeon Pea, Pignut, Plectranthus, Potato, Prairie Turnip, Prussian Asparagus, Pumpkin, Radicchio, Radish, Rhubarb, Rice Bean, Runner Bean, Rutabaga, Salad Rape, Salsify, Samphire, Scorzonera, Sea Beet, Sea Grape, Sea Lettuce, Seakale, Shallot, Sierra Leone Bologi, Skirret, Snake Gourd, Soko, Sorrel, Soybean, Spinach, Summer Purslane, Sweet Pepper, Sweet Potato, Sweetcorn, Swiss Chard, Taro, Tarwi, Tepary Bean, Ti, Tigernut, Tinda, Tomatillo, Tomato, Turnip, Ulluco, Urad Bean, Velvet Bean, Wakame, Wasabi, Water Chestnut, Water Spinach, Watercress, Welsh Onion, West Indian Gherkin, Wild Leek, Winter Melon, Winter Purslane, Yacon, Yam, Yardlong Bean, Zucchini, Courgette
Fruits
Acai, Acerola, African Cherry Orange, Akee, Amazon Grape, American Grape, American Mayapple, American Persimmon, Amla, Apple, Crabapple, Apricot, Arhat, Longevity Fruit, Avocado, Babaco, Bael, Banana, Barbados Cherry, Barberry, Bearberry, Bilberry, Whortleberry, Bilimbi, Black Mulberry, Blackberry, Dewberry, Boysenberry, Olallieberry And Loganberry, Blueberry, Breadfruit, Buffaloberry, Burmese Grape, Butternut Squash, Calabash, Camucamu, Canistel, Carambola,  Star Fruit, Cempedak, Che, Cudrania, Chinese Mulberry, Cudrang, Mandarin Melon Berry, Silkworm Thorn, Zhe, Cherimoya, Cherry, Chokeberry, Cooking Apple, Chokecherry, Citron, Clementine, Cloudberry, Coconut, Cocoplum, Cornelian Cherry, Cranberry, Crowberry, Currant, Cushaw Squash, Custard Apple, Bullock's Heart, Damson Plum, Satin Leaf, Date Palm, Date-Plum, Dragonfruit, Pitaya, Durian, Eggfruit, Canistel, Yellow Sapote, Elderberry, Elephant Apple, False-Mastic, Feijoa, Fig, Goji Berries Wolfberries, Gooseberry, Goumi, Gourds, Grapes, Raisin, Sultana, Grapefruit, Greengage, Ground Plum, Guarana, Guava, Guavaberry, Rumberry, Hackberry, Hardy Kiwi, Hawthorn, Honeysuckle, Horned Melon, Hubbard Squash, Buttercup Squash, Huckleberry, Indian Prune, Jaboticaba, Brazilian Grape Tree, Jackfruit, Nangka, Jambul, Jatoba, Jenipapo, Jujube, Kaffir Lime, Kahikatea, Kandis, Keppel Fruit, Key Lime, Kiwifruit, Chinese Gooseberry, Kumquat, Kundong, Langsat, Longkong, Duku, Lapsi, Lemon, Lime, Lingonberry, Loganberry, Longan, Loquat, Lucuma, Lychee, Litchi, Lichi, Mabolo, Velvet Persimmon, Mamey Sapote, Mamoncillo, Quenepa, Genip, Fijian Longan, Mandarin, Mango, Mangosteen, Manoao, Marang, Mayapple, Medlar, Melon, Cantaloupe, Galia, Muskmelons, Honeydew, Monstera, Swiss Cheese Plant, Split-Leaf Philodendron, Mulberry, Murta, Nageia, Nannyberry, Sheepberry, Naranjilla, Lulo, Olive, Orange, Orangelo, Tangelo,  Rangpur And Ugli Fruit, Oregon Grape, Papaya, Passion Fruit, Grenadilla, Galendar, Pawpaw, Annonaceae, Peach, Peanut Butter Fruit, Pear, Pequi, Souari Nut, Persian Lime, Persimmon, Pigeon Plum, Pineapple, Pitomba, Plum, Pluot, Aprium, Peacotum, Podocarpus, Poha, Cape Gooseberry, Poisonleaf, Pomegranate, Pomelo, Pond Apple, Alligator Apple, Monkey Apple, Prickly Pear, Prumnopitys, Pumpkins, Acorn Squash, Summer Squash, Pupunha, Peach Palm, Quince, Rambutan, Raspberry, Red Mombin, Riberry, Lilly Pilly, Lillipilli, Chinese Apple, Rimu, Rose Apple, Malay Apple, Rosehip, Rowan, Sageretia, Mock Buckthorn, Saguaro, Salak, Snakefruit, Salal Berry, Salmonberry, Santol, Sapodilla, Chiku, Mespel, Naseberry, Sapadilla, Snake Fruit, Sawo, Saw Palmetto, Sea Buckthorn, Sea Grape, Service Tree, Sorb, Sorb Apple, Serviceberry, Saskatoon, Shipova, Soursop, Guanabana, Star Apple, Caimito, Strawberry Guava, Strawberry, Sugar Apple, Surinam Cherry, Brazilian Cherry, Cayenne Cherry, Pitanga, Tamarillo, Tree Tomato, Tamarind, Tangerine, Texas Persimmon, Thimbleberry, Toyon, Watermelon, Wax Apple, Wineberry, Wolfberry, Yangmei, Yamamomo, Chinese Bayberry, Japanese Bayberry, Red Bayberry, Chinese Strawberry Tree
Seeds
Ajowan Seed, Almond, Anise Seed, Bambara Groundnut, Barley, Beech, Black Pepper Seed, Brazilnut, Breadnut, Buckwheat, Butternut, Candlenut, Caraway Seed, Cardamom Seed, Cashew, Castor Seed, Cattail, Celery Seed, Cempedak, Chestnuts, Chia, Chickpeas, Chile Pepper Seed, Chilgoza Pine, Chinese Chestnut, Cockscomb, Colocynth, Colorado Pinyon, Common Bean, Coriander Seed, Cowpeas, Cubeb Seed, Cucurbita Ficifolia, Cumin Seed, Cycads, Dill Seed, Durian, Fava, Fennel Seed, Fenugreek Seed, Filbert, Fluted Pumpkin, Fonio, Ginkgo, Gnetum Gnemon, Grain Amaranth, Hemp Seed, Hickory, Hyacinth Bean, Jackfruit, Juniper, Juniper Seed, Kamut, Kañiwa, Kola Nut, Korean Pine, Lablab, Lentils, Lotus Seed, Lupins, Macadamia, Mace, Maize, Malabar Gourd, Mamoncillo, Maya Nut, Mexican Pinyon, Mongongo, Mustard Seed, Nigella Seed, Nutmeg, Oak Acorns, Oats, Ogbono Nut, Palmer's Grass, Paradise Nut, Peanuts, Pearl Millet, Peas, Pecan, Pigeon Peas, Pili Nut, Pine Nuts, Pistachio, Pitseed Goosefoot, Podocarps, Pomegranate Seed, Poppy Seed, Pumpkin Seed, Quinoa, Rice, Rye, Sesame Seed, Shagbark Hickory, Single-Leaf Pinyon, Sorghum, Soybeans, Spelt, Stone Pine, Sunflower Seed, Sweet Chestnut, Teff, Tonka Beans, Triticale, Vanilla, Velvet Beans, Vetch, Vigna, Walnut, Wattleseed, Acacia Seed, Wheat, Wild Rice, Winged Beans, Yam Beans
Herbs and Spices
Agar Agar, Agrimony, Ajwain, Alfalfa, Alino Crio, Alkanet, Allspice, Aloe Vera, Amaranth, Ambrosia, Amchur, Angelica, Anise, Aniseed Myrtle, Annatto, Apple Mint, Arrowroot, Artemisia Vulgaris, Arugula, Asafoetida, Asarum Europaeum, Ashwagandha, Astragalus, Avens, Avonsol Root, Balm Of Gilead, Balmony,  Balsam Of Mecca, Balsam Of Peru, Balsam Of Tolu, Barberry, Basil, Bayberry, Bay Laurel, Bay Leaves, Bearberry, Belladonna, Berebere, Bergamot, Bethroot, Birch, Bison Grass, Bistort, Bitters, Black Cardamom, Black Cohosh, Black Limes, Black Pepper, Black Tea, Blackberry, Bladderwrack, Blue Cohosh, Boldo, Bolivian Coriander, Boneset, Borage, Brahmi, Broom, Bryony, Buckthorn, Buchu, Burdock, Calamus, Calendula, Calumba, Camomile, Candle Nut, Cannabis, Caper, Caraway, Cardamom, Carob Pod, Cascara Sagrada, Cassia, Casuarina, Catnip, Cat's Claw, Catsear, Cayenne Pepper, Celery Salt, Celery Seed, Centaury, Chervil, Chickweed, Chicory, Chile Pepper, Chili Powder, Chives, Cicely, Cilantro, Cinchona, Cinnamon, Clary, Cleavers, Clover, Cloves, Coffee, Coltsfoot, Comfrey, Condurango, Coptis, Coriander, Costmary, Couchgrass, Cow Parsley, Cowslip, Cramp Bark, Cress, Cudweed, Cumin, Curry Leaf, Curry Powder, Damiana, Dandelion, Demulcent, Devil's Claw, Dill, Dill Seed, Echinacea, Edelweiss, Elderberry, Elderflower, Elecampane, Emmenagogue, Epazote, Ephedra, Eucalyptus, Eyebright, Fennel, Fenugreek, Feverfew, Figwort, Filé Powder, Fumitory, Galangal, Garden Cress, Garlic, Garlic Chives, Ginger, Ginseng, Goat's Rue, Golden Rod, Golden Seal, Gotu Kola, Green Tea, Ground Ivy, Guaco, Gypsywort, Hawthorn, Hawthorne Tree, Hemp, Hibiscus, Holly, Holy Thistle, Hoodia Gordini, Hops, Horseradish, Horsetail, Hyssop, Jalap, Jasmine, Jiaogulan, Juniper, Knotweed, Kokam, Labrador Tea, Lady's Mantle, Land Cress, Lavender, Ledum, Lemon, Lemon Basil, Lemon Mint, Lemon Myrtle, Lemon  Thyme, Lemongrass, Lime Flower, Lingzhi, Linseed, Liquorice, Long Pepper, Lovage, Luohanguo, Mace, Mahlab, Malabathrum, Mandrake, Marjoram, Marshmallow, Mastic, Meadowsweet, Mei Yen, Milk Thistle, Mint, Motherwort, Mullien, Mustard, Mustard Seed, Neem, Nepeta, Nettle, Nigella, Nigella Sativa, Noni, Nutmeg, Oenothera, Olida, Olive Leaf, Oolong Tea, Oregano, Orris Root, Osmorhiza, Pandan Leaf, Paprika, Parsley, Passion Flower, Patchouli, Pennyroyal, Pepper, Peppermint, Perilla, Pine, Plantain, Pomegranate, Poppy Seed, Primrose, Psyllium, Purslane, Quassia, Ramsons, Raspberry, Red Rooibos Tea, Reishi, Restharrow, Riberry, Ringwood, Rooibos, Rosehips, Rosemary, Rowan Berries, Rue, Safflower, Saffron, Sage, Sage, Salad Burnet, Salvia, Sassafras, Savory, Schisandra, Senna, Sesame Seed, Sheep Sorrel, Sialagogue, Siberian Chaga, Sichuan Pepper, Skullcap, Sloe Berries, Sonchus, Sorrel, Southernwood, Spearmint, Speedwell, Squill, Star Anise, Stevia, Strawberry Leaves, Suma, Sumac, Summer Savory, Sweet Cicely, Sweet Grass, Sweet Woodruff, Tacamahac, Tamarind, Tansy, Tarragon, Tea, Teucrium Polium, Thai Basil, Thistle, Thyme, Toor Dall, Tormentil, Tulsi, Turmeric, Uva Ursi, Valerian, Vanilla, Vasaka, Vervain, Vetiver, Wasabi, Watercress, Wattleseed, Wild Lettuce, Wild Thyme, Winter Savory, Witch Hazel, Witches Grass, Wolfberry, Wood Apple, Wood Betony, Woodruff, Wormwood, Yarrow, Yerba Buena, Yohimbe, Zaatar, Zedoary Root
 Vegetables Oils
Acai Oil, Almond Oil, Amaranth Oil, Apricot Oil, Argan Oil, Artichoke Oil, Avocado Oil, Babassu Oil, Ben Oil, Blackcurrant Seed Oil, Borage Seed Oil, Bottle Gourd Oil, Buffalo Gourd Oil, Canola Oil, Carob Pod Oil, Carob Seed Pods, Cashew Oil, Coconut Oil, Cohune Oil, Coriander Seed Oil, Coriander Seed Oil., Corn Oil, Cottonseed Oil, Evening Primrose Oil, Flax Seed Oil, Grape Seed Oil, Hazelnut Oil, Hemp Oil, Kapok Seed Oil, Lallemantia Oil, Macadamia Oil, Meadowfoam Seed Oil, Mustard Oil, Okra Seed Oil, Olive Oil, Palm Oil, Peanut Oil, Pecan Oil, Pequi Oil, Perilla Seed Oil, Pine Nut Oil, Pistachio Oil, Poppyseed Oil, Prune Kernel Oil, Pumpkin Seed Oil, Quinoa Oil, Ramtil Oil, Rice Bran Oil, Safflower Oil, Sesame Oil, Soybean Oil, Sunflower Oil, Tea Oil, Thistle Oil, Walnut Oil, Watermelon Seed Oil, Wheat Germ Oil
 Animals and animal products
Fish Oil, Cod Liver Oil, Honey, Milk, Cheese, Curd, Butter, Ghee, Eggs, Yoghurt, Whey, Kumis, Casein, Cream, American Bison, Cattle, Chicken, Conch, Crab, Crayfish, Cuttlefish, Duck, Emu, Goat, Goose, Kangaroo, Lamb, Lobster, Mussel, Octopus, Ostrich, Oyster, Pheasant, Pig, Prawn, Quail, Rabbit, Scorpions, Sheep, Shrimp, Squid, Turkey, Turtle, Wild boar, Yak
Fish
Anchovy, Barramundi, Bluegill, California halibut, California Sheephead, Capelin, Catfish, Crappie, European flounder, Flatfish, Flathead, Flounder, Giant Gourami, Groundfish, Grouper, Haddock, Halibut, Harvestfish, Hilsa, Kapenta, Kingklip, Mahi Mahi, Marlin, Milkfish, Monkfish, Northern Snakehead, Orange Roughy, Oscar, Pacific Saury, Panfish, Pollock, Red Snapper, Redfish, Russian Sturgeon, Saury, Scrod, Sea Bass, Seer Fish, Shrimpfish, Skate, Snakeskin Gourami, Snapper, Snoek, Snook, Sole, Striped Bass, Sturgeon, Swordfish, Thresher Shark, Tilapia, Turbot, Uilchard, Walking Catfish, Walleye, Walu, Whitebait, Whitefish, Whiting, Mackerel, Atka Mackerel, Black Mackerel, Spanish Mackerel, Basa, Basa Fish, Sardine, Slender,  Rainbow Sardine, Surf Sardine, American Shad, Tuna, Skipjack Tuna, Yellowfin Tuna, American Sole, Lemon Sole, Carp, Asian Carp, Common Carp, Silver Carp, John Dory, Eel, Arrowtooth Eel, Atlantic Eel, European Eel, Freshwater Eel, Swamp-Eel, Northern Anchovy, Cod, Atlantic Cod, Antarctic Cod, Blue Cod, Maori Cod, Pacific Cod, Pelagic Cod, Herring, Freshwater Herring, Pacific Herring, Round Herring, Atlantic Herring, Butterfish, Japanese Butterfish, Trout, Atlantic Trout, Brook Trout, Pacific Trout, Rainbow Trout, Salmon, Cherry Salmon, Chinook Salmon, Chum Salmon, Coho Salmon, Pacific Salmon, Pink Salmon, Norwegian Atlantic Salmon, Atlantic Salmon, Australasian Salmon, Black Cod, Blowfish, Bluefish, Bream, Brill, Dogfish, Kingfish, Lamprey, Mullet, Pike, Pomfret, Pompano, Sablefish, Surimi, Tilefish, Wahoo
This is definitely a huge list and a single person cannot eat everything that is mentioned in this list. But we should make sure that we eat as much variety of foods as possible as the nutritional value and health benefits of each food item is different. Maybe 5-6 cereals, 8-10 pulses, 20-25 vegetables, 15-20 fruits, and 20-25 spices and herbs, and 6-8 animal products, if you are not a vegan. Click on the food item above to know its health benefits and select the food items to be eaten based on your requirements.
The photos on this page are credited to tanakawho, Kirti, 0dann, Lilly, PPDIGITAL, visualdensity, maesejose, vnysia, phaistonian, and tarotastic.
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