Staying healthy with fruits and vegetables
ANTIOXIDANTS are said to neutralise damage caused by free radicals in the body, and can help prevent diseases, reduce blood pressure and slow down the effects of ageing. Fruits, vegetables and grains are rich sources of antioxidants, so include them in your diet to boost your overall health.
Berries
The pigments that give various berries their blue and red hues are good for your health. Berries contain minerals, vitamins, phytochemicals and flavonoids that may help to prevent some forms of cancer and heart disease.
Broccoli
Broccoli, like other cruciferous vegetables such as cabbage and cauliflower, contains beta carotene, a carotenoid, and the phytonutrient sulforaphane and indoles, which have anti-cancer effects.
Tomatoes
Tomatoes are loaded with lycopene, which research has shown to help protect cells. Lycopene is reportedly able to prevent heart disease and somecancers. Vitamins C, A, niacin and potassium are also found in tomatoes. Carrots
Carrots are rich in beta carotene, vitamin sC, D, E, potassium, calcium, magnesium and other minerals. Some of the known phytonutrients in carrots are lutein, lycopene and zeaxanthin. Lutein is believed to prevent age-related eye diseases.
Garlic
Garlic is packed with antioxidants and compounds that can help fend off cancer and heart disease. Studies have shown that garlic also helps in lowering cholesterol levels, reducing blood pressure and keeping blood from clotting.
Whole grains
Vitamin E, selenium and phytic acid found in whole grains have antioxidant effects. Eating more whole grains could lower the risk of developing heart disease, diabetes and certain cancers.
Green tea
Green tea contains high concentrations of catechin polyphenols, an antioxidant that seems able to inhibit the growth of cancer cells, lower cholesterol levels, and prevent heart disease.
— The Straits Times / Asia News Network