Su­per veg

Men's Fitness - - Fuel | Supermeals -

CRUCIFEROUS GREENS

If any­thing de­serves the term su­per­foods, it’s cruciferous veg­eta­bles. The likes of broc­coli, Brus­sels sprouts, kale, pak choi and col­lard greens are packed with vi­ta­mins, min­er­als, an­tiox­i­dants, fi­bre and com­pounds called glu­cosi­no­lates, which have shown prom­ise in re­duc­ing the risk of lung and bowel can­cer. They can be eaten raw or cooked; try us­ing pak choi or brus­sels sprouts in place of reg­u­lar cab­bage in coleslaw.

LEAFY GREENS

Al­ways choose darker greens like spinach, chard and es­pe­cially wa­ter­cress, which is high in vi­ta­min K, be­tac­arotene, and the can­cer-fight­ing com­pound PEITC.

ONIONS

Onions have more an­tiox­i­dants than other veg, mostly in the outer lay­ers, so peel off only the pa­pery coat­ing and sauté or roast whole at 200°C/ gas 6 for an hour as an al­ter­na­tive to a baked potato.

WIN­TER SQUASH

Boil or roast but­ter­nut squash or pump­kin – top sources of carotenoids like lutein and zeax­an­thin – and add to salads and pas­tas. And don’t for­get the edible seeds too, for B vi­ta­mins and a va­ri­ety of min­er­als.

SEA­WEED

Sea­weed is full of iron and vi­ta­min C. Get pre-made sea­weed salads, add spir­ulina pow­der to smooth­ies and shred toasted nori sheets over eggs and salads.

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