Superstar foods WALNUTS

You’ll want to eat these more often once you know how good they are for you

CRUCIFEROUS VEGETABLES

Cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, swede, rocket, kale, turnip and watercress are a rich source of fibre, vitamin C, which is known for its immune-boosting and wound-healing properties, vitamin K, which promotes bone growth, and folate, which is important for forming red blood cells and DNA.

CARROTS

Carrots are power packed. One large carrot can provide your daily target for vitamin A. They also have antioxidants, which may help support your immune system, and protect you against age-related macular degeneration and some cancers, EATING FRESH, LOCALLY GROWN SEASONAL FRUITS AND VEGETABLES IS THE BEST WAY TO ENJOY THEM AT THEIR PEAK OF BOTH FLAVOUR AND HEALTH BENEFITS. including lung, colorectal, prostrate and leukemia. The soluble fibre in carrots may help to regulate blood sugar and insulin levels, and the potassium can play a role in helping to regulate blood pressure.

LEAFY GREENS

Leafy greens and herbs such as lettuce, spinach, silverbeet, beet greens, parsley, basil, coriander and mint are a rich source of vitamins, minerals and fibre. They’re extremely low in fat and sugar so you can enjoy them without taking on extra calories. Eating plenty of leafy greens has been shown to help reduce the risk of obesity, cardiovascular disease, diabetes and some cancers.

Walnuts are full of essential nutrients such as omega-3 fatty acids and antioxidants. Diets rich in walnuts have been shown to help reduce levels of LDL (bad) cholesterol and may help lower the risk of cardiovascular conditions such as heart disease and arrhythmia.

TOMATOES

Tomatoes are a great source of fibre, vitamin K and C, potassium and folate, plus the antioxidant lycopene. Diets rich in tomatoes and tomato-based products have been linked to improved skin health and a lower risk of heart disease and cancer.

LEGUMES AND BEANS

Legumes are a group of plants, which includes beans, peas and lentils. They’re higher in protein than other plant foods, as well as dietary fibre, and don’t have the saturated fats and cholesterol present in some animal proteins. Legumes include black-eyed peas and lentils, while varieties of beans include black, kidney, chickpeas, pinto, cannellini, lima and mung.

TIP

When using canned beans or legumes always drain and rinse them in a colander to help remove the sodium.

GARLIC AND ONIONS

Garlic and onions are famous for their flavour, but they also have health benefits. They’re both low in calories and high in vitamins. Garlic is rich in vitamin C, vitamin B6 and magnesium. The health benefits include antiviral properties, which can help boost your immune system, and antioxidants that may help protect you against cognitive decline. Onions are high in vitamin C, B vitamins, potassium and antioxidants that may help lower high blood pressure and reduce your risk of heart disease by fighting inflammation, lowering triglycerides and reducing

LDL cholesterol levels.