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16 SIMPLE HEALING FOODS
1. Banana
Next time you feel stressed, reach for a banana, says Molly Kimball, RD, a certified specialist in
sports dietetics with Ochsners Elmwood Fitness Center in New Orleans. With only 105 calories
and 14 g of sugar, a medium banana fills you up, provides a mild blood sugar boost, and has
30% of the days vitamin B6, which helps the brain produce mellowing serotonin, getting you
through a crisis peacefully
2. Yogurt
One and a half cups of live-culture yogurt (high in gut-friendly bacteria) pushes food more
efficiently through the gastrointestinal tract, finds a 2002 study in Alimentary Pharmacology &
Therapeutics. The beneficial bacteria also improve your guts ability to digest beans and dairy
lactose, which can cause gas, adds Kimball.
3. Raisins
Sixty raisinsabout a generous handfulcontain 1 g of fiber and 212 mg of potassium, both
recommended in the Dietary Approaches to Stop Hypertension (DASH) diet. Numerous studies
show that polyphones in grape-derived foods such as raisins, wine, and juice are effective in
maintaining cardiovascular health, including bringing down blood pressure.
4. Apricots
Eight dried apricot halves have 2 g of fiber, only 3 mg of sodium, and 325 mg of potassiumall
of which help keep minerals from accumulating in urine and forming calcium oxalate stones, the
most common type of kidney stones, says Christine Gerbstadt, MD, RD, an integrative nutritionist
in private practice in Sarasota, FL, and a spokesperson for the American Dietetic Association.
5. Tuna
A 3-ounce serving of canned white tuna has about 800 mg of omega-3s, which research suggests
may treat the kind of blues that leave you feeling low or anxious. The fatty acids in fish have
been endorsed by the American Psychiatric Association as an effective part of depression
treatment, says Elizabeth Somer, RD, author of Eat Your Way to Happiness. For a seafood-free
way to get happy, nosh on a small bagel. The 37 g of carbs will give you a dose of mood-
boosting serotonin.
6. Ginger Tea
Dozens of studies reveal that ginger ( teaspoon of powdered, to 1 teaspoon of minced
gingerroot, or a cup of ginger tea) can ease nausea from motion sickness and pregnancy, says
Gerbstadt. Researchers are unsure which oils and compounds in ginger suppress nausea, but its
safe and has none of the side effects (dry mouth, drowsiness) of OTC meds.
7. Basil Tea
Studies suggest that eugenol, a compound in basil, can keep your gut safe from pain, nausea,
cramping, or diarrhea by killing off bacteria such as Salmonella and Listeria. Eugenol even has an
antispasmodic property that can keep cramps at bay, says Mildred Mattfeldt-Beman, PhD, chair
of the department of nutrition and dietetics at Saint Louis University. Use minced fresh basil in
sauces or salads.
8. Pear
One medium pear has 5 g of dietary fiber, much of it in the form of pectin, which helps flush out
bad cholesterol, a risk factor in heart disease
9. Buckwheat honey
In a study at Pennsylvania State University, 2 teaspoons of thick, dark brown honey were more
effective than OTC cough medicines at limiting the severity and frequency of a cough in children.
Honeys antioxidants and antimicrobial properties may soothe inflamed throat tissues, says John
La Puma, MD, director of Chef Clinic in California.
10. Cabbage
A 2002 study at the Johns Hopkins School of Medicine found that sulforaphane, a powerful
compound in cabbage, clobbers H. pylori (the bacteria that causes gastric and peptic ulcers)
before it can get to your gut, and may even help inhibit the growth of gastric tumors. For only 34
calories a cup, cabbage provides 3 g of fiber and 75% of the days vitamin C.
11. Turkey
A 3-ounce serving of turkey has nearly all the tryptophan (an essential amino acid that helps the
body produce serotonin and melatonin, hormones that regulate sleep) you need in a day, says La
Puma. Studies show that people who suffer from insomnia are deficient in tryptophan.
12. Figs
The 3 g of fiber in four dried figs helps create soft, regular stools that will keep hemorrhoids from
returning, says Somer. Figs also provide about 5% of daily potassium and 10% of manganese.
13. OJ
The fructose in a 4-ounce glass is a perfect pick-me-up, says Gerbstadt. Some studies suggest
that vitamin Cs ability to combat oxidative stress caused by free radicals may provide energy,
and the vitamin plays a key role in metabolizing iron, which helps your body move energizing
oxygen through your bloodstream, she adds.
14. Garlic
Garlic contains essential oils that can inhibit the growth of the Candida albicans fungus, the
culprit in the pain, itch, and vaginal discharge of yeast infections, says Gerbstadt. Recent studies
suggest that thyme, cloves, and even the essential oils from oranges are also effective
fungicides, she adds. Include garlic in sauces, salad dressings, and marinades.
15. Chamomile tea
Chamomile can ease digestive inflammation, spasms, and gas," says Dale Bellisfield, RN, a clinical
herbalist in New Jersey. Steep 2 teaspoons of the herb in 10 ounces of very hot water for 20
minutes, covering the cup to keep the essential oils in the water. You may have to drink the tea a
few times a day for complete relief.
16. Potato
The 37 g of carbs in a medium potato can ease a tension headache by upping serotonin levels,
as long as you keep the fat and protein below 2 g.