Good for the Immune system, Skin

A good source of protein, especially for vegetarians, as well as fibre, B vitamins, vitamin E, calcium, magnesium, iron and zinc.

Vitamin E performs as an antioxidant in the body, boosts the immune system and helps to maintain healthy skin and eyes.

Vitamin E also helps to widen blood vessels and keep blood from clotting within them.

Note that Vitamin E suppliments have been shown to protect against cardiovascular disease and cancer but high doses have been associated with a higher risk of death.

Eating healthily (including Almonds) is the best way to get this vitamin.

Almonds contain monounsaturated fats and plant sterols, which lower LDL-Cholesterol and reduce risk of heart disease.

Almonds are a good source of Magnesium.

Magnesium is an essential mineral and a cofactor in more than 300 enzyme systems that regulate diverse biological reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation.

Almonds contain the amino acid arginine which promotes activation of cold sores and other herpes infections.

• Fiber: Apples are a good source of dietary fiber, including both soluble and insoluble fibers. Soluble fiber can help lower cholesterol levels and improve blood sugar control, while insoluble fiber can promote regular bowel movements and support digestive health.
  
• Vitamin C: Apples are a good source of vitamin C, which is an antioxidant that helps protect cells from damage.
  
• Potassium: Apples are also a good source of potassium, which is important for maintaining healthy blood pressure and heart function.
  
• Quercetin: Apples contain quercetin, a flavonoid with antioxidant and anti-inflammatory properties that can help support immune function and protect against chronic diseases.
  
• Phytonutrients: Apples contain a variety of phytonutrients, including flavonoids and phenolic acids, which have been linked to several health benefits, including reduced risk of cancer and heart disease.
  
• Low in calories: Apples are relatively low in calories, with one medium-sized apple containing around 95 calories. This makes them a good choice for people who are watching their calorie intake or trying to maintain a healthy weight.
  

While cooking apples can lead to some nutrient losses, they can still provide many of the same nutritional benefits as raw apples. For example, cooked apples still contain fiber, vitamin C, and phytonutrients like quercetin, although the exact levels of these nutrients may be reduced to some extent. On the other hand, cooking apples can also have some benefits. For example, cooking apples can increase the availability of certain antioxidants and make it easier for the body to absorb certain nutrients, such as beta-carotene. Additionally, some people find cooked apples to be easier to digest than raw apples, which can be a benefit for those with digestive issues.

Good for Age

Like other orange coloured fruit and vegetables, apricots are a mine of beta carotene, which protects the skin and lungs from oxidation damage and supports a healthy immune system.

Apricots are rich in fibre.

Most dried apricots are preserved with sulphur dioxide, so go for the darker, unsulphured ones.

Good for detox

In one serving, you get two-thirds of your daily need for folic acid, which is not only crucial for the proper development of a baby but also good heart health. Asparagus also contains an amino acid called asparagine. Its high potassium content and low sodium, makes it a diuretic and cleanser, useful for processing proteins and flushing through the kidneys. Diuretics not only help reduce blood pressure but also help with water retention. Asparagus is a source of the flavonoid, rutin which has an affinity for healthy blood capillaries, helping prevent them from rupturing e.g. haemorrhoids.

Excellent source of dietary fibre.
Low in fat.
Good source of vitamins B1 (Thiamine) and B6 (Pyridoxine) and potassium. B1 helps your body turn food into energy and also keeps the nervous system healthy. B6 helps the body use and store energy from carbohydrates, and helps keep our red blood cells healthy.
In addition high in minerals copper, magnesium and manganese.
Aubergines are rich in antioxidants, specifically nasunini found in the skin - which gives its purple colour. A powerful antioxidant, nasunin protects cells from damage caused by free radicals. It also improves brain function by protecting neurons from damage and improves memory and cognitive function.
Nasunin may also protect against vision loss by protecting the retina from damage.
Nasunin has anti-inflammatory properties.
Aubergines contain significant amounts of oxalate which may pose a risk for individuals with a history of oxalate-containing kidney stones.

A member of the laurel family, the avocado tree produces pretty much the most nutritious fruit in the world. They are loaded with heart healthy monounsaturated fat, fibre, vitamin E, folic acid, iron, vitamin B3 and potassium. Vitamin E is needed to keep the skin soft and supple. Avocados are also the number one fruit source of beta-sitosterol, a substance that protects against cancer and can reduce total cholesterol. They also surpass other fruits in the antioxidant lutein, which studies have shown helps to protect people from cataracts, cardiovascular disease and prostate cancer. Avocados are easily digested, and their high fat content means that they are broken down slowly, which is useful for diabetics. They are also one of the richest sources of potassium, which is essential for healthy blood pressure, muscle contraction and nerve messaging.

Good for energy

Bananas contain plenty of potassium, a mineral that plays a vital role in managing hypertension. Adults should aim to consume 4,700mg of potassium daily. One medium sized banana contains around 422mg of potassium.

Bananas are a good source of vitamin B6.

A ripe banana is easy to digest as most of the starch has been converted to sugar, and can help relieve constipation (unripe ones may cause it).

It is sugar combined with fibre that makes bananas so good for a sustained release of energy, even more so if eaten with some nuts or yoghurt. Fructo-oligosaccharides (FOS) in bananas help feed good bacteria’ in the gut. The pectin fibre in the fruit helps to soothe heartburn, ulcers or inflammation in the digestive tract, and to lower cholesterol. They also contain tryptophan, which the body can convert to serotonin - a hormone that helps lift moods and promote sleep. Multinational corporations cultivate vast swathes of former rainforest in Central and South America to produce cheap bananas, so buy Fair Trade bananas to support fairer, smaller producers.

Good for detox

Drinking beet juice can reduce blood pressure in the short and long term. In a 2015 study researchers found that drinking 1 cup of beet juice every day results in an average drop in blood pressure of around 8/4 millimeters of mercury (mm Hg). The researchers suggested that beet’s high levels of inorganic nitrate caused the reduction in blood pressure.

One constituent of this root vegetable that contributes to their deep red colour is betacyanin. This and other powerful antioxidants in beetroot have been shown to enhance detoxing processes in the liver and even help protect against cancer of the skin, lungs and colon. Studies have indicated that beetroot extracts increase the activity of the body’s natural antioxidant enzymes in the liver, such as glutathione peroxidase. Beetroot has also been shown to help lower cholesterol and increase the ratio of the HDL good cholesterol to the LDL ’bad’ type. In addition to the roots, beet tops (or leaves) are highly nutritious - loaded with iron and beta carotene. Beetroot is most commonly eaten boiled, but it is wonderful roasted - and eaten raw, particularly if it’s grated.

An amazing source of antioxidants, in particular anthocyanins (a flavonoid) which are protective against ageing caused by oxidant damage.
High intake of anthocyanins from blueberries and strawberries reduces the risk of high blood pressure.
Studies have shown that blueberries can help to improve brain function and they have an affinity with the eyes, helping night vision and protecting against age-related macular degeneration, cataracts and glaucoma.
Blueberries strengthen the entire vascular system (veins and arteries), making sure that all parts of the body get sufficient oxygen and vital nutrients.
They also contain a substance called pterostilbene, which helps lower cholesterol and protect against cancer. Pterosilbene is related to reservatrol and potentially has antioxidant, anti-inflammatory, pro-apoptotic, antineoplastic and cytoprotective activities.
Blueberries are also a good source of fibre.

Brazil nuts are rich in the antioxidant selenium.
This mineral is needed to activate an enzyme in the body called glutathione peroxidase, which helps protect us against oxidants and the development of cancer cells.
Studies have shown that a higher selenium intake is linked to a lower incidence of various types of cancer.
Selenium is also needed by the immune system, for thyroid hormones to work properly and for healthy sperm.
Brazil nuts are about 70% fat: half is oleic (as in olive oil) and much of the rest is omega 6 with some omega 3.
Because of this, it is best to buy Brazils in their shells as the fat is prone to turn rancid and the nut keeps better in its natural case.
Brazil nuts are a rich source of fibre and various vitamins and minerals.
Brazil nuts are rich in thiamin, vitamin E, magnesium, phosphorus, manganese and zinc.
The shells of Brazil nuts contain high levels of aflatoxins, which can cause liver damage if consumed.

Brussels sprouts, cabbage, cauliflower and purple-sprouting broccoli are related.
Broccoli is rich in vitamin C and Vitamin K.
Broccoli is an excellent sources of fibre.
Broccoli is also a rich sources of the health promoting antioxidants and anticarcinogenic glucosinolates. Of these, sulforaphane, sinigrin and indole-3-carbinol (I3C), have been found to be powerful anti-cancer substances. These compounds are diminished by boiling, but are better preserved by steaming, microwaving or stir-frying.

Loaded with beta carotene and its relatives, lutein and zeaxanthin. These chemicals are good for immunity but especially for protecting the eye against sunlight damage and age-related macular degeneration.

Broccoli is also a source of Quercetin.

Good for digestion

Brown rice is simply the whole rice grain that has had only the outer hull removed. The process that transforms brown rice into white rice removes most of the vitamin stores, at least half of the minerals, all of the dietary fibre and all of the essential fatty acids. Fibre is best known for encouraging healthy bowel movements; in keeping the elimination of wastes regular, you minimise your risk of problems such as diverticulitis and even colon cancer. Fibre also slows down the release of the starch as sugar into the bloodstream, making for a more satisfying meal and a steady release of energy. Rice is a naturally gluten-free starch, important for people who cannot digest gluten grains such as wheat and oats. Many people make the mistake of not cooking brown rice for long enough so it ends up al dente rather than slightly chewy.

Good for digestion

Contrary to the name, buckwheat isn’t a grain, but a fruit seed related to rhubarb. This makes it a good alternative for anyone avoiding the gluten grains (wheat, oats, rye and barley), including people who find gluten triggers digestive problems or depression. Buckwheat contains fibre and all eight essential amino acids, so, for a grain-like food, it is a good source of protein. Although it’s not particularly high in the amino acid tryptophan, the carb content means there’s more chance of the tryptophan being converted to serotonin, which boosts moods. The rich magnesium in buckwheat is useful for relaxing the nervous system and muscles - including those in the bowel, which can alleviate constipation. Buckwheat is notably rich in an antioxidant called rutin that helps to strengthen blood capillaries and prevent the platelets in the blood from clotting together.

Good for detox

Like its relatives broccoli and kale, cabbage contains a range of powerful, sulphurous substances that protect the liver, boost its detox capacity, aid the processing of hormones and can even help protect against certain cancers.
Sulphur, sometimes referred to as the beauty mineral’, is also needed for healthy skin, hair and nails.
Cabbage juice is a traditional remedy for peptic ulcers.
In addition to their high fibre content, cabbages are packed with nutrients such as vitamin C, folic acid, calcium, potassium and many more.

Carrots’ reputation for helping eye sight is down to their high levels of beta carotene, which the body can convert to vitamin A for use in the skin, gut and immune system, as well as the eyes. Vitamin A, once in the retina of the eye, is turned into rhodopsin, a purple pigment that’s needed for night vision. On top of that, beta carotene antioxidant powers help protect against macular degeneration and cataracts. Beta carotene is just one carotenoid in carrots, another is alpha carotene which, with its beta cousin, helps reduce the risk of cancer and heart disease. Carrots are easy to digest, especially when cooked, and loaded with fibre, which is soothing for the digestive tract and boosts detoxification.

Another boost for the skin comes from the mineral silica, as well as the vitamin C in carrots.

• Fiber: Celery is a good source of dietary fiber, including both soluble and insoluble fibers. Soluble fiber can help lower cholesterol levels and improve blood sugar control, while insoluble fiber can promote regular bowel movements and support digestive health.
  
• Vitamin K: Celery is a good source of vitamin K, which is important for blood clotting and bone health.
  
• Vitamin C: Celery is also a good source of vitamin C, which is an antioxidant that helps protect cells from damage and supports immune function.
  
• Potassium: Celery is a good source of potassium, which is important for maintaining healthy blood pressure and heart function.
  
• Flavonoids: Celery contains several flavonoids, including apigenin, luteolin, and quercetin, which have been linked to a range of health benefits, including reduced inflammation and risk of chronic disease.
  
• Low in calories: Celery is very low in calories, with one medium-sized stalk containing only about 10 calories. This makes it a good choice for people who are watching their calorie intake or trying to maintain a healthy weight.
  

Cocoa rich chocolate may reduce blood pressure in people with hypertension or prehypertension. Choose minimum 70% cocoa and consume a single square each day.

Chocolate’s major ingredient, cocoa, is source of theobromine, which mildly stimulates the nervous system. Chocolate contains small amounts of mood-enhancing phenethylamine, too. It also has a high content of antioxidants including polyphenolic flavonoids, which reduce inflammation, keep blood vessels healthy and lower the risk of cancer That said, regular consumption of fats and sugars in chocolate is linked to health problems, so eat organic, dark chocolate, which contains more cocoa and therefore less sugar and fat.

• 1. High in Vitamin C: Cranberries are a great source of vitamin C, which is important for maintaining a healthy immune system and skin.
• 2. Antioxidant Properties: Cranberries are rich in antioxidants, which help to protect the body against damage from free radicals.
• 3. Anti-inflammatory: Cranberries contain anti-inflammatory compounds that may help to reduce inflammation in the body.
• 4. Urinary Tract Health: Cranberries are known for their ability to help prevent urinary tract infections (UTIs) by preventing bacteria from sticking to the walls of the bladder and urinary tract.
• 5. Cardiovascular Health: Cranberries contain flavonoids, which have been shown to improve cardiovascular health by reducing inflammation and improving blood flow.
• 6. Digestive Health: The fiber content in cranberries may help to promote healthy digestion and prevent constipation.

Here are some of the key nutrients found in cucumbers:

• Vitamin C: Cucumbers are a good source of vitamin C, which is an antioxidant that helps protect cells from damage.
  
• Fiber: Cucumbers are also high in fiber, which can help promote regular bowel movements and improve digestive health.
  
• Potassium: Cucumbers are a good source of potassium, which is important for maintaining healthy blood pressure and heart function.
  
• Magnesium: Cucumbers contain magnesium, which is essential for strong bones and muscle function.
  
• Vitamin K: Cucumbers are a good source of vitamin K, which is important for bone health and blood clotting.
  
• Water: Cucumbers are about 96% water, making them a great way to stay hydrated.
  

Whole eggs are nutritionally rich, supplying almost every nutrient you need. They are useful sources of some of the hard to get nutrients like vitamins D and B12 as well as the mineral iodine.
Eggs are regarded as a ‘complete’ source of protein as they contain all nine essential amino acids, which we must obtain from our diet.
Furthermore, if you choose brands enriched with omega-3 fatty acids, due to the diet the chickens are fed, you’ll benefit from higher omega-3 fatty acids as well as fat soluble vitamins such as vitamins A and E.

Fermented foods are rich in probiotics, which are beneficial bacteria that play an important role in maintaining gut health.
Eating probiotics can have a modest effect on high blood pressure, according to that research.
Fermented foods to add to the diet include:
Natural yoghurt.
Kimchi.
Kombucha.
Apple cider vinegar.
Miso.
Tempeh.

Excellent source of protein.
Oily fish are rich in omega 3 essential fatty acids (EFAs), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These fats known to reduce heart attacks, blood clotting and blood pressure.
DHA especially important in the brain and nervous system.
Good source of Choline (B vitamin) Good source of Sulfur.

Six sub-classes:

Quercetin.The most widely found flavonoid through food sources like onions, broccoli, berries, grapes, capers, shallots, tomatos, cherries, nuts, seeds, various citrus fruits and wine.
Quercetin shows several pharmacological activities such as anti-allergic, anti-bacterial, anti-oxidant, anti-viral, anti-inflammatory and anti-carcinogenic properties.
Quercetin has been shown to have anti-allergic effects in the treatment of allergic inflammatory disorders eg asthma, arthritis.
Quercetin inhibits the synthesis and activation of histamine and other allergic and inflammatory chemicals, possibly by stabilising mast cell membranes, which play a role in allergic reactions and automimmune diseases.
Quercetin reduces the risk of cardiovascular diseases and can decrease blood pressure.
ref: An Overview of a versatile compound: Quercetin, International Journal of Pharmaceutical Sciences Review and Research, www.globalresearchonline.net

Garlic’s main ingredient is Allicin, shown to offer a variety of health benefits such as better blood pressure control, prevention of atherosclerosis, lowering of cholesterol and blood sugar.
Garlic is known for its lipid-lowering effect and for its benefit against the atherosclerotic disease process.
A single garlic clove has about 5mg to 18mg of Allicin. There is no standard recommended dose for allicin but researchers studying does between 200mg and 1500mg saw significant reductions in systolic and diastolic blood pressure.
Some research suggests that garlic increases the body’s production of nitric oxide, which can help reduce hypertension by dilating blood vessels.
A typical serving size of 1-3 cloves (3-9 grams) of garlic provides no significant nutritional value. When expressed per 100 grams, garlic contains several nutrients in rich amounts, including Vitamin B6 (1.2350mg or 95% DV), Vitamin C (31.2mg or 38% DV), Manganese (1.672mg or 80% DV) and Phosphorus (153mg or 22% DV). Per 100g serving, Garlic is also a source of B vitamins Thiamine (B1) and Panthothenic Acid (B5).
The protective effect of garlic on atherosclerosis has been attributed to its capacity to reduce lipid content in the arterial wall. Garlic causes direct antiatherogenic (preventative) and antiatherosclerotic (causing regression) effects at the level of artery wall.

This vegetable is a member of the thistle family.
Medicinally, it is best known for supporting the liver and gall bladder, i.e. it is useful in boosting detoxification and digestion. This is particularly due to natural chemicals it contains, such as cynarin, Recent studies have even shown extracts of artichoke to help relieve the symptoms of irritable bowel syndrome, such as nausea, pain, constipation and wind. It also has antifungal properties. Herbalists recommend globe artichoke for its diuretic properties - helping relieve water retention and high blood pressure. Another bonus for the cardiovascular system is that globe artichoke has been shown to reduce levels of LDL, the so-called bad cholesterol Antioxidant flavonoids from the artichoke, such as luteolin, help to prevent LDL oxidation, which may reduce the risk of atherosclerosis, or thickening and hardening of the arteries. When you buy globe artichokes, it is the unopened flower heads of the plant that are eaten - choose ones that feel heavy for their size.

Good for digestion

Ginger has been used for centuries as a medicinal and spiritual deanser. In Ayurvedic and traditional Chinese medicine, it occurs in half of all prescriptions. The versatility of this hot, refreshing, juicy root makes it a good addition to both sweet and savoury dishes, as well as to a medicine cabinet. Ginger’s primary health uses are in calming the gut-it not only helps to quell nausea but also to soothe gripes, diarrhoea and wind.

Studies have suggested that it also has a role in preventing motion sickness and vomiting in pregnancy, as well as the ability to help ulcers heal. Several natural chemicals in ginger, including gingerols, inhibit inflammatory substances in the body, making it particularly useful for anyone with arthritis, asthma or other conditions involving inflammation. On the cardiovascular front, ginger reduces the stickiness of blood, tones the heart and reduces cholesterol levels. As well as for digestive upsets and respiratory tract infections, Western herbalists also recommend ginger as a stimulant that warms the body and boosts circulation.

Grapes contain a wide variety of polyphenol compounds that protect against heart disease, cancer and ageing.
Saponins, pterostilbene, resveratrol cut the risk of heart disease by increasing HDL (good cholesterol) and reducing inflammation.
Rutin found in grapes can reduce blood clotting.
Resveratrol is found in the highest quantities in the skin and seeds of the grape and is known to have cancer prevention properties.
Grapes are a good source of vitamin K (plays a role in strengthening bones) and many of the B vitamins.
Grapes are high in potassium which can help reduce the effects of sodium in people with high blood pressure.
Note though that grapes carry the risk of pesticide ingestion.
Raisins, which are dried grapes, do not contain as many nutrients as fresh grapes, but they do contain four times the amount of sugar.

Citrus x paradisi
The grapefruit is a subtropical citrus tree known for its relatively large, sour to semisweet and somewhat bitter fruit.
Rich in anti-oxidants including beta-carotene which is converted in the body to Vitamin A and is thought to reduce the risk of macular degeneration. Grapefruit is also a source of lycopene, associated with a reduced risk of cancer.
Rich in potassium and fibre which may have manage blood pressure and cholesterol levels.
May reduce blood glucose levels?
High in Vitamin C which is known to boost your immune system.
Packed with fibre which can make you feel fuller and reduce the desire to overeat.
Grapefruit juice contains 50% more citric acid than orange juice which can reduce the risk of kidney stones.
Grapefruits contain the flavanone Naringenin, shown to have significant anti-oxidant properties.
Naringenin is being researched as a potential treatment for Alzheimer’s disease.

Good for age

The leaves for this delicate drink come from the same plant as black tea but they are lightly steamed when freshly cut, rather than left to dry out and turn black, so more of the goodness is preserved. There are several antioxidant chemicals called flavonoids in green tea that make it so beneficial, but the most effective is thought to be one called epigallocatechin gallate. Oxidants are an inevitable part of life, our bodies even produce them, but pollution, the sun, smoking, smoky atmospheres and fried foods expose us to even more. An excess of oxidants has been linked to chronic conditions such as heart disease and cancer, as well as accelerated ageing. Given that green tea can contain about eight times as much antioxidant power as black tea, a couple of cups a day is certain to offer some protection. Gut-wise, the tannins in tea can help stop diarrhoea. Remember though, that green tea does contain some caffeine, which can irritate the gut, stimulate the nervous system and make you restless.

Good for age

Kiwi fruit are loaded with antioxidants, including a member of the carotene family, lutein, as well as vitamins C and E.
Scientists have found that eating two or three kiwi fruit a day reduces blood clotting (and therefore stroke) potential.
Kiwis are a good source of potassium.
Kiwis are high in vitamin C.
Eating kiwis can reduce blood pressure in people with mildly elevated levels according to the results of one study.
Kiwis are also digestive aids as they are high in fibre that’s useful for blood sugar control and for helping lower cholesterol and also because they contain an enzyme called actinidin, which helps digest proteins in food.

Good for Heart

Lentils and beans are an excellent source of vegetarian protein and fibre.
Research shows that eating high fibre foods such as lentils dramatically lowers the risk of heart disease. One reason is that fibre binds with cholesterol in the gut and ferries it out of the body. Plenty of fibre also means that blood sugar levels don’t rise rapidly after eating, keeping insulin from shooting up. Rising insulin levels stimulate the production of cholesterol and people with diabetes have a greater risk of cardiovascular disease.
Beans contain folic acid, which helps lower the chemical homocysteine, high levels of which are linked to heart disease, Alzheimer’s and depression.
All in all, beans and lentils are a low fat, low calorie, dense source of fibre, protein, vitamins and minerals.

Good source of Vitamin C, Vitamin A and potassium. They also contain dietary fibre and antioxidants.
Vitamin A is necessary for maintaining good vision, especially in low light conditions.
Vitamin A is important for keeping skin and other tissues healthy and functioning properly.
Vitamin A plays a role in maintaining a healthy immune system by helping to produce white blood cells.
Vitamin A also has antioxidant properties and is a rich source of quercetin.
Vitamin C is a powerful antioxidant and has a role in supporting the immune system.
Vitamin C is also necessary for the synthesis of collagen, a protein that is crucial for the health of the skin, cartilage, bones and blood vessels.
Vitamin C is also beneficial to skin health and can help reduce wrinkles and protect the skin from UV damage and promote a healthy, glowing complexion.
Vitamin C may help reduce the risk of cataracts and age-related macular degeneration.
Like papaya, they contain enzymes that assist the digestion of food and cleansing of the bowel.
They are also a good source of iron, potassium and magnesium, not to mention tryptophan, which the body can convert to the mood hormone, serotonin.

• Vitamin D: Some mushrooms, such as shiitake mushrooms, contain vitamin D, which is important for bone health and immune function.
  
• B vitamins: Mushrooms are a good source of several B vitamins, including riboflavin, niacin, and pantothenic acid, which are important for energy production and maintaining healthy skin, hair, and nails.
  
• Selenium: Mushrooms are a good source of selenium, which is an antioxidant that helps protect cells from damage and supports thyroid function.
• Copper: Mushrooms are a good source of copper, which is important for the production of red blood cells and the absorption of iron.
  
• Potassium: Mushrooms are also a good source of potassium, which is important for maintaining healthy blood pressure and heart function.
  
• Low in calories: Mushrooms are very low in calories, with one cup of sliced mushrooms containing only about 20 calories. This makes them a good choice for people who are watching their calorie intake or trying to maintain a healthy weight.
  

Oats

In addition to being a good source of carbohydrates, they are high in both soluble and insoluble fibre. This means they are digested slowly and don’t raise blood sugar levels dramatically. Consequently, oats will keep both mood and energy levels even for a while after they are eaten - making them an ideal breakfast food. The fibre contributes to a healthy gut, not just keeping you regular but also binding to waste products. Studies have shown that oats can help lower cholesterol. Herbalists recommend oat extracts to help calm anxiety and depression, which is probably why oat tincture has been recommended for people trying to quit smoking. Oats are loaded with B vitamins, vitamin E and important minerals such as iron and zinc. All of these are needed for a healthy nervous system, as well as much, much more.
They are also one of the richest food sources of silicon heeded for healthy skin and bones.
One type of soluble fiber found in oats, Beta-Glucans,has been proven to lower cholesterol. Beta-Glucan may also lower blood pressure according to some research.

Onion

High in antioxidants and anti-inflammatory effects. Benefits may include reduced risk of cancer, lower blood sugar levels and improved bone health. Quercetin, a compound found in onion skin linked to lower blood pressure according to a 2019 study.

Oranges

• Vitamin C: Oranges are perhaps best known for their high vitamin C content. One medium orange contains approximately 70 milligrams of vitamin C, which is about 78% of the recommended daily intake.
• Fiber: Oranges are a good source of dietary fiber, which can help promote healthy digestion and keep you feeling full.
• Folate: Oranges are also a good source of folate, which is important for proper brain function and the development of red blood cells.
• Potassium: Oranges contain potassium, an essential mineral that helps regulate blood pressure and supports healthy heart function.
• Thiamin: Oranges are a good source of thiamin, also known as vitamin B1. Thiamin is important for energy metabolism and nerve function.
• Vitamin A: Oranges contain vitamin A, which is important for maintaining healthy skin and vision.

Papaya

Good for Digestion

Even the peppery, bitter seeds can be eaten and are said to help get rid of worms. Papaya, particularly when unripe, is a wonderful digestive aid because of a powerful enzyme called papain, which helps break down proteins. The fruit is very soothing for the gut, helping to reduce inflammation and encouraging the elimination of gas and waste products. This is partly because of its rich fibre content, which also helps balance good bacteria in the gut and control cholesterol levels. The papain is also useful in helping calm inflammation elsewhere in the body, such as in the joints. As its colour suggests, papaya is full of beta carotene, as well as vitamin C.

Peaches

Similar to nectarines. Rich in vitamins and antioxidants, especially Vitamin C.
Not high in protein but one peach has 1.2g of protein.
Good source of fibre which is important for general health, as it can remove cholestrerol from the body, increases satiety and can help to stabilize blood sugars.
Peaches contain carotenoids which can be synthesized by the body into Vitamin A, which is essential for normal vision and immune health.

Peanuts

• Protein: Peanuts are a good source of plant-based protein, providing around 7 grams of protein per ounce (28 grams).
  
• Healthy fats: Peanuts are rich in healthy monounsaturated and polyunsaturated fats, which can help improve cholesterol levels and reduce the risk of heart disease.
  
• Fiber: Peanuts are a good source of dietary fiber, which can promote satiety, support digestive health, and help regulate blood sugar levels.
  
• Vitamin E: Peanuts are a good source of vitamin E, which is an antioxidant that helps protect cells from damage.
  
• Magnesium: Peanuts are a good source of magnesium, which is important for bone health, muscle function, and regulating blood pressure.
  
• Resveratrol: Peanuts are one of the richest dietary sources of resveratrol, a compound that has been linked to a range of health benefits, including reduced inflammation and lower risk of chronic diseases such as cancer and cardiovascular disease.
  

Pear

Good for digestion

Pears have much in common with their distant relative, the apple: many shapes, sizes, hues and health benefits. Pears are higher in the soluble fibre pectin than apples, which make them very cleansing and soothing for the whole digestive tract. Not only does pectin help keep the bowels moving well, it also binds to waste products and cancer-causing substances in the colon. When ripe, pears are very easy to break down, which makes them gentle on the digestion and a good source of energy that combined with the fibre, releases only gradually. Pears are generally considered one of the foods least likely to trigger an allergic reaction so they are an ideal fruit to introduce to babies being weaned and anyone with a sensitive system. Unlike many fruits, pears are best ripened after picking, so they turn buttery and don’t develop a grainy texture.

Bell Peppers(Sweet Pepper)

Note that the nutritional content varies dependent on their color, with red varieties supplying more potassium, vitamin c and folate than their yellow, orange or green equivalents. However, immature green peppers are significantly richer than their mature red equivalent in the protective plant compounds known as polyphenols.
High in Vitamin B6.
Bell peppers are rich in antioxidants which are associated with better health and protection against conditions like heart disease and cancer. Peppers are especially rich in vitamins C, E and beta-carotene. They also supply polyphenols, these protective plant compounds include lutein, quercetin and capsanthin. Capsanthin is especially rich in red bell peppers which may help with inflammation and weight loss?
Bell peppers may reduce the risk of cataracts and macular degeneration as they contain two carotenoids called lutein and zeaxanthin, which appear to improve eye health.
Red peppers are especially rich in these carotenoids.
Green peppers are estimated to contain 9.9mg of Quercetin per 100g.

Pineapple

Good for digestion

Fresh pineapple is rich in an enzyme called bromelain that may help digestion and reduce inflammation. Eaten with a meal, pineapple helps the breakdown of proteins. It is so efficient at this that it is used as a meat tenderiser. For its anti-inflammatory effects, pineapple is best eaten between meals; this way it can help relieve the swelling linked to arthritis and sore throats, as well as injuries or operations. Bromelain appears to thin mucus, so it’s useful for helping bronchitis, asthma and sinus problems. It also helps reduce the stickiness of blood, and has been shown to relieve angina and thrombosis. Pineapple’s high water content, combined with various acids it contains, gives it a diuretic action, which means it can be helpful for high blood pressure.

Pistachio’s

According to one study including pistachio’s in your diet may reduce blood pressure as compounds in the nuts reduces the tightness of blood vessels. Other studies have found that other nuts such as almonds had a similar effect.
Toss them into salads, blend them into pesto’s or just snack on them.

Prunes

Good for Age

Prunes have long been recognised as a very rich source of fibre that’s good for keeping your bowel movements regular, but there is much more to them than that. Prunes are one of the top foods for total antioxidant power. These vital chemicals in foods are essential for keeping your skin clear, improving your detoxification, protecting you from disease and generally keeping the inevitable ageing process in check. So don’t wait until your face looks like one to start eating prunes - even they won’t reverse wrinkles. However, scientists have shown that your diet can affect how wrinkly your skin becomes with age. There’s more - prunes are fat free and high in the important minerals potassium and iron. Remember that prunes are dried plums; the two words (the former French, the latter. Anglo-Saxon) were used interchangeably until recent times). So plump, fresh plums are also wonderfoods, just less so than prunes, weight for weight.

Pumpkin Seeds

Good for sex

Creamy and nutty, the seeds scooped from your Halloween pumpkin are about the most nutritious and delicious you can buy. They’re not only rich in essential fatty acids (EFAs) but also full of important micronutrients, like vitamin E, Iron and magnesium - all needed for good sexual health and fertility. EFAs are important in maintaining smooth soft, elastic skin that holds water well, so it doesn’t become easily dehydrated. The incorporation of EFAs into cell membranes means they are better able to receive hormonal messages. Pumpkin seeds are particularly rich in zinc, a mineral needed for sexual function, defence against infections, proper growth and the development of new cells. Zinc and EFAs have been linked to helping reduce prostate enlargement. The calcium and magnesium in pumpkin seeds are needed for healthy bones, nerves and muscles, while the cucurbitacins they contain have anti-inflammatory and anti-cancer properties. Pumpkin seeds are a good source of protein for vegetarians and contain vitamin B6, which has countless roles, including helping hormone balance in women.

Radishes

Radishes are a good source of Vitamin C, Fiber, Potassium, Folate, Magnesium and antioxidants such as quercetin and kaempferol.
Kaempferol is a natural flavonol with antioxidant, anti-inflammatory, cancer protection, heart health and brain health benefits.

Seaweed

Seaweed contains a wide range of vitamins and minerals, including iodine, iron and calcium. Some types can even contain high amounts of vitamin B12. Moreover, its a good source of omega-3 fats.
Seaweed contains Iodine and Tyrosine, which support Thyroid function.
Recommended dietary intake of Iodine is 150mcg per day.
Average iodine content of three different dried seaweeds:
Nori: 37 mcg per gram (25% of RDI).
Wakame: 139 mcg per gram (93% of RDI).
Kombu: 2523 mcg per gram (1,682% of RDI).
Kelp is one of the best sources of iodine.
Each type of seaweed has a unique set of nutrients.
Seaweed also contains small amounts of vitamins.
The protein present in some seaweeds, such as Spirulina and Chlorella contain all of the essential amino acids.
Seaweed can also be a good source of omega-3 fats and vitamin B12.
Dried green and purple seaweed has been found to contain substantial amounts of vitamin B12.

Soluble Fibres

Sources of soluble fibre include almonds, alfalfa, apples, blackberries, broad beans, green peas, black beans,broccoli, soya beans, ground flax seeds, peanuts, oranges, peaches, sunflower seeds, carrots, spinach, avocado, apples, pears, bananas, sweet potatoes, onions, white rice, oats and lentils.
Soluble fibres lower lipid concentrations and prevent atherosclerosis.
Soluble fibre can reduce visceral fat surrounding our organs.
A higher rate of visceral fat is associated with high blood pressure, diabetes and fatty liver disease.
Eating more soluble fibre and increasing exercise reduces visceral or belly fat.
Like insoluble fibre, protein can accelerate weight loss by promoting fullness so include lean sources of protein such as skinless white chicken in your meals.

Soya

Spinach

Spinach is perhaps best known for its iron content, thanks to Popeye, although the iron in spinach is not in its most accessible form to humans (compared with meat, for example).
It is, however, a godsend for vegetarians and vegans, and a squeeze of lemon juice will provide vitamin C, which helps iron absorption.
Iron is essential for healthy blood cells, enabling them to carry oxygen efficiently around the body for every cell to create energy - one of the first signs of being low in iron is fatigue.
Spinach is also laden with other important nutrients such as calcium (150% more than milk, weight for weight), magnesium (a mineral 72% of British women are low in) and beta carotene, the vegetable form of vitamin A and a useful antioxidant.
A substance called neoxanthin in spinach has been shown to help prostate health. Vitamin K, also contained in spinach, is important for bone health and blood clotting.
The green in leaves, including spinach, comes from the chlorophyll, a substance that, along with the fibre, acts as a powerful cleanser.
Leafy green vegetables like spinach, kale and cabbage are rich in nitrates, which help to manage blood pressure. To consume a daily dose of green vegetables, stir them into curries and stews.

Strawberries

Very high in Vitamin C, which is not only needed to protect against colds and cancer but also for clear skin and skin healing. Strawberries are similarly rich in the lesser-known vitamin K, needed for healthy bones and blood clotting. Their intense colour is due to anthocyanin, which protects all the body’s cells, including skin, from oxidant damage that contributes to chronic diseases such as heart disease and cancer. Anthocyanins help curb inflammation in conditions like eczema, asthma and arthritis, too. Another antioxidant with anti-cancer properties in strawberries (and most other berries) is ellagic acid. The body’s own antioxidant enzyme, superoxide dismutase, relies on manganese and this is also found in strawberries. The fruits antioxidants have also been shown to help protect the brain from age-related decline.

Sunflower and sesame seeds

Good for mind

Both seeds are good sources of vitamin E, plus omega 6 and monounsaturated fats, which all help minimise heart disease as well as boost the elasticity of skin. They are also rich in calcium and magnesium, needed for relaxation and contraction of muscles (including the heart) and bone health. Magnesium is required for each cell to produce energy, yet it is also considered the ’calming’ mineral. The zinc and selenium in sunflower and sesame seeds (as well sesamol and other chemicals) are important antioxidants. Low levels of zinc are associated with poor immunity, infertility, bad skin and depression. The vitamin B5 in the seeds is essential for a healthy response to stress. Sesame seeds, because of their Size, are often left undigested, which means that the nutrient content is missed. When chewed thoroughly though, or used as a paste (tahini) you can get their full benefits.

Sweet potato

Good for skin

Unrelated to the common potato, the sweet potato is part of the morning glory family and grows on a vine. It is also much more nutritious. There are over 400 varieties but the orange. fresh, pink-skinned sweet potatoes - also known by their Maori name kumara - are a great source of antioxidants. The more orange, the more abundant is the beta carotene, the plant form of vitamin A. As such they are beneficial for the skin, es and lungs, and along with the vitamin C in the vegetable they provide support for the immune system. The sweetness comes from easily digestible sugars that make them a good source of energy, the release of which is somewhat tempered by the fibre content. The easy digestibility means that sweet potatoes are good for any inflammation in the gut, including ulcers. Ideally, cook them in their skins to maximise the conservation of nutrients. Sweet potatoes are wonderfully versatile and can be boiled, baked, roasted, steamed, mashed, and used in both savoury and sweet dishes.

Tomato

Unlike many fruits and vegetables, some of the benefits of tomatoes are increased when they are cooked. This is because the heating process helps release certain nutrients, notably lycopene, phytoene and phytofluene carotenoids that give tomatoes their red colour and protective powers.
Lycopene has been shown to protect against cancer (especially prostate) and guard the skin and eyes from sun damage. As these carotenoids are fat soluble, they need to be eaten with a little fat to be absorbed (tomatoes with olive oil, for example).
Several 16th-19th century herbal treatises pronounced the tomato injurious’ and ’unwholesome’, possibly because like peppers and aubergines, tomatoes contain solanine, which in Some people exacerbates the symptoms of arthritis.
Tomato’s are rich in potassium which may reduce hypertension and combat cardiovascular disease.
Tomato’s are rich in vitamin C.
Tomato is estimated to contain 1.6mg of Quercetin per 100g, for Cherry tomatoes it is 3.3mg per 100g.

Yoghurt

Good for Mind

Ever since cows were first domesticated, humans have been eating fermented milk, and its benefits have long been recognised. Yoghurt is made by adding lactobacillus and bifidobacteria cultures to milk but it’s important to buy live yoghurts as some are pasteurised after the culture is added, killing it off. Live bacteria are well-known beneficial inhabitants of our digestive tracts as they help maintain the correct acidity, enhance immunity and aid digestion. Lactobacillus and bifidobacteria have also been shown to help lower cholesterol levels. Yoghurt is a good protein food, particularly for vegetarians. It contains tryptophan, the precursor of serotonin, the mood-booster. Some people who react badly to milk products are fine with yoghurt because bacteria ferment it by eating the milk sugar (lactose), making it more digestible.Like all milk products, yoghurt is a rich source of calcium, which is essential for healthy bones but also for muscles to work properly, and for nerves to fire their messages efficiently.

Walnuts

Loaded with essential fatty acids (EFAs), particularly omega 6s but also omega 3s and monounsaturates.
Omega 3’s lower LDL cholesterol, make blood less likely to clot and increase the elasticity of arteries.
Arginine, an amino acid in walnuts, also helps blood vessels relax, reducing high blood pressure.
Walnuts are a source of the antioxidant ellagic acid.
Walnuts are also high in minerals, fibre and B vitamins.

Watercress

Good for age

This peppery green has been eaten since ancient times and en used as a remedy for catarrh, bronchitis and scurvy. It is ese days, an under-rated food, although it’s packed with hose all-important antioxidants including members of the carotene family, lutein and zeaxanthin, as well as the powerful anti-inflammatory quercetin. Weight for weight, it is as rich as oranges in vitamin C, which is essential for keeping our skin regenerating well, our liver healthy and our defences strong. h spring from oxidant damage, we’re not just talking about hle external wrinkles, but also the health of our internal erans - essential for a long, healthy life. In common with ether members of the cruciferous family (like broccoli and cabbage) watercress contains glucosinolates, which help the liver’s detoxification capacity. One type in particular, phenylethyl isothiocyanate, has been shown to have anti cancer properties. Watercress also helps the release of bile from the gall bladder, which is important for fat digestion and works as a natural laxative.

Watermelon and melon

Loaded with water and beta-carotene. 90% of the flesh is water and so it makes a refreshing cleanser and diuretic.
The red flesh is rich in antioxidant nutrients such as water soluble vitamin C and fat soluble lycopene and beta carotene, all important for detoxification, fighting infections, protecting eyes and lungs, slowing ageing and countering inflammation. The seeds are loaded with yet more antioxidants such as zinc, selenium, vitaminc E and essential fats.
Watermelon contains an amino acid called citruline, which may help to manage high blood pressure. Citruline helps the body to produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which can lower high blood pressure.

Ref:
	http://www.whfoods.com
	https://fdc.nal.usda.gov/fdc-app.html#/food-details/486767/nutrients
	https://ods.od.nih.gov/factsheets/VitaminE-Consumer/#h7
	https://www.nutritionvalue.org