MY KITCHEN ESSENTIALS

ALTHOUGH no one single food is the silver bullet for a specific condition, the following foods have a body of evidence behind them that suggests they could help keep specific parts of your body healthier for longer.

For your brain: SPINACH

DARK leafy greens have a huge impact on many of the body’s systems, including the brain. They contain high amounts of nutrients that drastically reduce inflammation — thought to be a key reason why brain processes can become disrupted leading to fatigue and low mood. Other research shows a correlation between high vegetable intakes and lower rates of dementia.

For immunity: GARLIC

YOUR gut has a huge role to play in a healthy immune system so fibrous foods — such as garlic (pictured), Jerusalem artichoke, endive and chicory — that feed the good bacteria in the gut are ideal. Well-fed bacteria are better equipped to carry out their role of reducing inflammation and stopping pathogenic microbes from colonising in the gut.

For your heart: BLUEBERRIES

THERE is a significant body of clinical data to demonstrate that antioxidantrich diets reduce blood pressure and cardiovascular disease and, as a rule of thumb, colours mean antioxidants.

So look for a rainbow of colours in your diet, including red and purple foods such as berries, beetroot, red cabbage and grapes which contain chemicals shown to lower high blood pressure.

For inflammation: WALNUTS

FAT’S no longer the enemy in food, it’s all about getting the right fats into your diet. And the fatty acids from oily fish and nuts can positively impact inflammation — a key player in a number of conditions from diabetes to cardiovascular disease. And walnuts are a great source of these fats that can balance inflammation.

To beat cancer: TOMATOES

LYCOPENE, a chemical found in tomatoes and exotic fruit like guava and watermelon, has been shown to inhibit several types of cancer by interfering with cell signals that stop the cells growing. It’s hard to prove direct effects on cancer outcomes, but these ingredients could be part of a diet that

protects against cancer.

For mood: YOGHURT

THERE’S evidence of a relationship between the health of our gut and mental health. Research must be done on the exact strains of microbes and how they affect mood, but keeping the gut healthy by including live yoghurt, sauerkraut, kimchi and other fermented foods is wise.

For your skin: BRAZIL NUTS

WHOLE grains, beans and nuts are a source of copper which encourages skin rejuvenation and wound repair, while Brazil nuts contain vitamin E that can help neutralise the compounds in skin associated with sun damage.

They’re also packed with selenium, thought to reduce the redness and inflammation associated with acne, as well as prevent DNA damage that could prevent mutations leading to cancer.

For your eyes: CARROTS

YES, they are good for eyes. Carrots are packed with beta-carotene, a type of plant chemical that is concentrated in the eye and essential for retinal health. You’ll find it in pumpkins, red peppers and sweet potato, too.