Health Benefits of my current sub

This is not really where I should posts like this but given Twitter has limited characters I felt this was the only place where I could use this as an avenue.

And who knows? It might help some of you.  It's certainly helped me as I think I've lost 10 lbs and an inch off my waist in the last 10 days.

​Health benefits of current flatbread cheese & salad sub at Subway
Red Onions: High in vitamin C, onions are a good source of dietary fiber, and folic acid. They also contain calcium, iron, and have a high protein quality (ratio of mg amino acid/gram protein). Onions are low in sodium and contain no fat. Onions contain quercetin, a flavonoid (one category of antioxidant compounds).
Among the flavonoids, onions also provide a particularly large amount of quercetin. ... Onions are a very good source of biotin. They are also a good source of manganese, vitamin B6, copper, vitamin C, dietary fiber, phosphorus, potassium, folate and vitamin B1.
Onion is used for treating digestion problems including loss of appetite, upset stomach, and gallbladder disorders; for treating heart and blood vessel problems including chest pain (angina) and high blood pressure; and for preventing “hardening of the arteries” (atherosclerosis).

Green Peppers: Antioxidant vitamins A and C help to prevent cell damage, cancer, and diseases related to aging, and they support immune function. They also reduce inflammation like that found in arthritis and asthma. Vitamin K promotes proper blood clotting, strengthens bones, and helps protect cells from oxidative damage.
Some of the health benefits of bell peppers are given below:
• Good for Eyes: ... 
• Burns more Calories: ... 
• Anti-Cancer Benefits: ... 
• Cardiovascular Benefits: ... 
• Supports the Immune System: ... 
• Great source of Vitamin B6 and Magnesium: ... 
• Cures Iron Deficiency: ... 
• Benefits of Capsaicin:
Because of its antibacterial properties, pepper is also used to preserve food. It is a rich source of manganese, iron, potassium, vitamin-C, vitamin K, and dietary fiber. Black pepper is also a very good anti-inflammatory agent.

Green Lettuce: Lettuce itself is low in calories and carbohydrates, but not all dishes containing lettuce are good for weight loss. ... Full-fat salad dressing, such as ranch, contributes 120 or more calories per serving. Lettuce is most helpful for losing weight if you consume it with other vegetables and sources of lean protein.
Tomatoes: Tomatoes are also an excellent source vitamin C, biotin, molybdenum and vitamin K. They are also a very good source of copper, potassium, manganese, dietary fiber, vitamin A (in the form of beta-carotene), vitamin B6, folate, niacin, vitamin E and phosphorus.

Carrots: In addition, they are a very good source of biotin, vitamin K, dietary fiber, molybdenum, potassium, vitamin B6 and vitamin C. They are a good source of manganese, niacin, vitamin B1, panthothenic acid, phosphorus, folate, copper, vitamin E and vitamin B2.

Sweetcorn: Anemia. Corn contains a lot of vitamin B12, iron, and folic acid. ...
Lowers Cholesterol. Sweet corn contains soluble fiber as well, which turns into a gel-like substance in the blood stream. ...
Improves Vision. ...
Boosts Energy. ...
Prevents Diabetes. ...
Cardiovascular Health. ...
Digestion. ..
Corn is one of the most widely consumed cereals grains. Being a good source of antioxidant carotenoids, such as lutein and zeaxanthin, yellow (or colored) corn may promote eye health. It is also a rich source of many vitamins and minerals.
Pickles: The good: This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Vitamin A, Iron, Potassium and Manganese, and a very good source of Dietary Fiber, Vitamin K and Calcium. The bad: This food is very high in Sodium, and a large portion of the calories in this food come from sugars.

Cucumber: Keeps you hydrated. ...
Fights heat, both inside and out. ...
Flushes out toxins. ...
Nourishes you with vitamins. ...
Supplies skin-friendly minerals: magnesium, potassium, silicon. ...
Aids in weight loss. ...
Revives the eyes. ...
Cuts cancer risk.
Cucumbers are an excellent source of vitamin K and molybdenum. They are also a very good source of the pantothenic acid. They are also a good source of copper, potassium, manganese, vitamin C, phosphorus, magnesium, biotin and vitamin B1. They also contain the important nail health-promoting mineral silica.

Is cucumber good for your hair?
Answer: Cucumber contains ascorbic acid (Vitamin C) and caffeic acid, fiber, along with minerals like silica, potassium and magnesium. Silica is renowned to be good for the hair and so are the other vitamins. Eating cucumber as part of a healthy diet will be good for the health and hair in general.

Mayonnaise: One tablespoon of mayonnaise has 90 calories, and if that's all you're using, you're making a relatively healthy choice. "It's high in fat but not saturated fat," says Keri Gans, dietician, nutritionist and author of The Small Change Diet
Is mayonnaise good for your skin?
Rich in eggs and oils, mayonnaise is the best natural skin hydrator. It preserves moisture in your dry skin cells. Spread 1 teaspoon of mayonnaise onto your dry skin and leave it on for 10 minutes. When the time is up, rinse off the mayo face mask with tepid water.

Tomato ketchup: Is ketchup bad for high cholesterol?
Ketchup reduces cholesterol. “Ketchup is sauce of wellbeing” is the punning headline for a story in The Sun today. The report says a “daily dollop” of tomato ketchup “slashes” cholesterol levels, by reducing the "bad" cholesterol in the blood (LDL-cholesterol) which is linked to heart disease and strokes

Is ketchup OK when trying to lose weight?
Is Ketchup Healthy or Bad for Weight Loss? ... However, while it may taste great, it is generally not a great condiment to add to your diet if you are working to eat healthy and lose weight. The good thing about ketchup is that it is much lower in calories than some other condiments, such as mayonnaise
Is tomato sauce good for you?
The Health Benefits of Eating Cooked Tomato Products. Spaghetti sauce is made from cooked tomatoes and provides key nutrients. ... Cooked tomatoes are low in calories and fat and supply you with a good dose of protein and fiber. They're easy to incorporate into your healthy eating plan too.

Spinach: Health Benefits of Spinach
Spinach has many important roles to play in maintaining a healthy body; the various health benefits of spinach include the following:

Improves Eyesight
Spinach is a rich source [3] of beta-carotene, lutein, and xanthene, all of which are beneficial for eyesight. Beta-carotene is supplied to the eyes by cooked spinach. It can prevent vitamin A deficiencies, itching eyes, eye ulcers, and dry eyes. This is also due to some of the anti-inflammatory properties of spinach, which can reduce the puffiness or irritation in the eyes.

Treats Macular Degeneration
AMD or Retinitis pigmentosa is responsible for causing blindness, which is due to the degeneration of lutein and xanthene that are a central part of the retina. According to research conducted by the Oak Ridge National Laboratory [4] , consumption of spinach can result in regaining two vital pigments and effectively preventing AMD. Spinach also contains a wealth of antioxidants that reduce the harmful effects of free radicals, which are known to negatively impact vision and cause age-related conditions like glaucoma and macular degeneration as well.

Provides Neurological Benefits
Several components of spinach like potassium, folate, and various antioxidants are known [5] to provide neurological benefits to people who regularly consume it. According to Neurology, folate reduces [6]  the occurrence of Alzheimer’s disease, so spinach is a very good idea for people who are at high risk of neural or cognitive decline. Potassium is an integral part of brain health as well, and it has been linked to increased blood flow to the brain and heightened cognition, concentration, and neural activity.

Treats Hemophilia
Vitamin K-rich spinach helps in blood clotting by producing prothrombin and it thus, treats hemophilia. It is great for controlling excessive bleeding and it also keeps the liver functioning by stimulating the production of glycogen.

Maintains Blood Pressure
Spinach has a very high content of potassium and a low content of sodium. This composition of minerals is very beneficial for high blood pressure patients as potassium lowers and sodium raises the blood pressure. The folate present in spinach also contributes to the reduction of hypertension and relaxes blood vessels, while maintaining proper blood flow. By reducing [7] blood pressure and relaxing the tension of vessels and arteries, you can reduce stress on the cardiovascular system and increase oxygenation to the body’s organ systems for optimal functionality.

Strengthens Muscles
Factor C0-Q10, which is an antioxidant present in spinach, plays an important role in strengthening muscles, especially heart muscles which continuously pump blood to all parts of the body. According to the Journal of Cardiovascular Nursing [8] , C0-Q10 can be used to prevent and treat many cardiovascular diseases like hyperlipidemia, heart failure, hypertension and coronary heart disease.

Helps in Bone Mineralization
Spinach is a good source of Vitamin K, which functions in retaining calcium in the bone matrix, thereby leading to bone mineralization. Apart from this, other minerals like manganese, copper, magnesium, zinc, and phosphorus also help in building up strong bones. This, in turn, can prevent an individual from developing [9] osteoporosis. These minerals are also essential for maintaining healthy teeth and nails.

Reduces Risk of Cataracts
The lutein and zeaxanthin present in spinach both act as strong antioxidants, thus preventing the eyes from the harsh effects of UV rays that can lead to cataracts. They also reduce the impact of free radicals, which can be a major cause of cataracts and other eye conditions. [10]

Boosts Metabolism
There is a reason why doctors recommend adding spinach in a significant way to your diet. The amount of protein found in spinach is impressive for any vegetable, and they are easily broken down by enzymes into amino acids that are essential to humans. The re-formed mammal proteins aid in muscle development and growth. They also increase our body’s ability to heal wounds and provide a boost to our entire metabolism, encouraging all of our organs to function at their optimal level. Also, a recent study suggests that Thylakoid found in spinach can curb cravings and hunger which can further help in weight loss.

Acts as Anti-ulcerative
It has been found that spinach and some other vegetables have the ability to protect the mucous membrane of the stomach, thereby decreasing the occurrence [11] of gastric ulcers. Furthermore, the glycoglycerolipids found in spinach can boost the strength of the digestive tract lining, thereby preventing any unwanted inflammation in that part of the body.

Prevents Atherosclerosis
Atherosclerosis is caused due to the hardening of the arteries. A pigment called lutein that is found in spinach has been shown to reduce the occurrence of atherosclerosis [12] , heart attacks, and strokes. This is due to the fact that spinach proteins tend to reduce the cholesterol and other fat deposits in the blood vessels.

Helps with Fetal Development
Folate found in spinach is needed by a growing fetus for proper development of its new nervous system. Defects like cleft palate or spina bifida may occur due to a deficiency of folate [13] . The vitamin A contained in spinach is advised to be consumed in higher quantities by the mother. Vitamin A is required for lung development of the fetus as well and can be transferred during breastfeeding, so spinach consumption should be continued after birth as well.

Reduces Inflammation
There are many anti-inflammatory compounds found in spinach; more than a dozen, in fact. They are classified into the category of methylenedioxy flavonoid glucuronides, and spinach is one of the most powerful vegetables when it comes to reducing inflammation throughout the body. This not only means protecting the heart from dangerous inflammation and preventing cancer but also reducing the inflammation and pain associated with conditions like arthritis and gout, which afflict millions of people around the world.

Treats & Prevents Cancer
Spinach is made up of various important constituents that have been found to be promising in the treatment and prevention of various [14] kinds of cancer. These include bladder, prostate, liver and lung cancers. Different constituents in spinach like folate, tocopherol, and chlorophyllin act via different mechanisms to treat and protect patients suffering from cancer.

Recent studies have revealed that spinach is very effective against aggressive prostate cancer, and this has been linked to epoxyxanthophylls, which are unique carotenoids, along with neoxanthin and violaxanthin that directly reduce tumorous activity [15] and the spread of cancer throughout the body.

Protects Skin
Different phytonutrients and pigments have been shown to protect the skin from the harmful rays of the sun, including UV rays [16] . These not only protect but also repair the damaged genes to some extent, thereby preventing skin cancer in the long run.

Proteins for Infant Growth
‘Popeye, the Sailor Man’ is known for his obsession with spinach. The cartoon was deliberately aimed to convince children to eat spinach and get strong. Infants are advised to be fed spinach, which will give them protein, vitamins, minerals, and phytonutrients. These nutrients result in proportionate development in their essential growing stages.

Source: Google & https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-spinach.html​