ONIONS, GARLIC & LEEKS.

The onion family is high in polyphenols, such as the flavonoid quercetin. They are good sources of manganese, copper, vitamin B6 and fibre. Red onions also contain anthocyanins: antioxidants known for their anti-inflammatory properties.

This fruit provides vitamins C, E, K and B6, folate, copper, some magnesium and manganese, plenty of dietary fibre and monounsaturated fats.

All fish are excellent sources of complete protein, and they vary from good to excellent sources of omega-3 fatty acids (oily fish have the highest quantity). They also provide vitamin D, and are one of the few sources of iodine.

These are an excellent source of folate, some polyphenols and manganese; and a good source of copper and fibre. They are also particularly rich in the betalain pigments, which reduce oxidative stress and have anti-inflammatory properties. Recently it’s been shown that the high nitrate content of beetroots boosts the body’s nitric oxide levels, which is good for blood vessels and helps lower blood pressure.

These provide vitamins C and B1, dietary fibre, folate and some are good sources of calcium (oranges, for example). Citrus zest is high in polyphenol antioxidants.

Fresh parsley, thyme, basil, rosemary, oregano and coriander ( just to name a few) are especially concentrated sources of vitamins C, A and K, flavonoids and folate; plus they’re high in dietary fibre. It’s also so much nicer to flavour your dishes with herbs rather than salt.

Extra virgin coconut oil is mostly saturated fat, so is excellent for cooking as it doesn’t get degraded into toxic fats by heating. As it contains a high proportion of lauric acid (which is metabolised in a different way to other fats), coconut oil is less likely to upset your HDL/LDL levels (unless you are eating too much!). Plus it provides an excellent alternative energy source for your brain.