Ten foods for a healthier you

SALES of the once-unfashionable prune have soared thanks to their health benefits. Here are the top products you should include in your weekly shop.

By: Anna Pukas

Published: Wed, May 29, 2013

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A couple of ounces of purple berries provide all the disease-fighting antioxidants you need

AVOCADOS

These are high in fibre, potassium, magnesium and vitamin E.

They are also a rich source of glutathione, an antioxidant which blocks more than 30 carcinogens (cancer causing substances).

Packed with monounsaturated fat, they slow digestion and keep blood sugar from spiking after a meal.

A diet high in good fats may reverse insulin resistance, which translates to steadier blood sugar long-term.

Not everything that tastes delicious is bad for you.

NUTS

Brazils are a good source of selenium, which regulates the thyroid, supports the immune system and protects against cancer, Alzheimer’s disease and depression.

A Dutch study showed that men with high selenium intake were 60 per cent less likely to develop advanced prostate cancer.

Almonds are rich in vitamins B and E (good for brain health) and magnesium which bolsters disease resistance.

Hazelnuts are rich in vitamin E while cashews are full of iron.

Nuts are good sources of fibre and arginine, an amino acid that helps blood vessels to relax.

TOMATOES

Like red peppers, tomatoes owe their colour and their superfood status to lycopene, the powerful antioxidant which absorbs the free radicals which damage our cells.

Cooking tomatoes makes the lycopene easier for the body to absorb so tinned ones are even better for you, helping to ward off cancers of the stomach, prostate and breast as well as the eye condition age-related macular degeneration.

Tomatoes are also packed full of vitamins A, C and E and are low in calories.

PURPLE BERRIES

These berries contain flavenoids which help eradicate free radicals and anthocyanosides which protect against all types of cancer.

Blueberry extract has been shown to prevent contagious bacteria from sticking to the walls of the bladder and gut.

Studies show that a couple of ounces of berries provide all the disease-fighting antioxidants you need for the day.

“They don’t have to be blueberries,” says nutritionist Angela Dowden. “Home-grown British blackcurrants and blackberries are just as good for you and they’re cheaper. They’re even free if you pick wild blackberries which grow all over the place.”

BROCCOLI

Although all vegetables from the brassica family (eg cauliflowers and cabbage) are good sources of antioxidants, broccoli contains lutein, which helps delay the progression of age-related macular degeneration, a major cause of impaired vision which affects one in 10 people over 60.

It is also rich in sulforaphane which has anti-cancer properties.

You don’t need to eat masses of it: two florets, raw or lightly cooked, constitutes a portion.

DARK CHOCOLATE

Not everything that tastes delicious is bad for you.

Dark chocolate with at least 70 per cent cocoa content is rich in flavenoids which have been shown to lower blood pressure, thus reducing the risk of stroke.

Dark chocolate has a low glycaemic index, meaning energy is released slowly without causing “spikes” in blood sugar levels.

It’s true that the nutrients in chocolate can be derived from other foods but they don’t give you that mood-lifting sensation.

Just choose your chocolate wisely and don’t eat too much of it.

RED PEPPERS

It is well-known that vitamin C is a powerful antioxidant.

These mop up free radicals, which can damage cell walls and DNA, and keep skin and blood vessels healthy.

This vitamin can also slow the progression of arthritis or even prevent it.

One red pepper contains twice as much vitamin C as an orange.

Beta-carotene and lycopene are antioxidants which protect against eye problems such as cataracts and they are present in the red colour which is why you should always choose red or orange peppers over green.

OILY FISH

Omega 3 fatty acids ward off heart disease, reduce the symptoms of arthritis and protect against the effects of cholesterol build-up in the arteries.

Oily fish – that is, sardines, mackerel, herring, trout, salmon, pilchards, kippers and fresh tuna (not tinned) – are full of omega 3 which is why the Food Standards Agency recommends eating these types of fish once a week.

The fish are also good sources of protein as well as vitamins A and D, which are important for healthy bones and skin and help us fight off infections.

RAPESEED OIL

Everybody knows that olive oil is good for you but rapeseed oil has even greater health benefits.

It is high in omega 3 (important for brain function and reducing blood cholesterol), omega 6 (for healthy skin, nails, hair and immune system) and omega 9 (which helps brain development in foetuses).

It also contains low levels of trans-fats which are linked to cardiovascular disease.

“Rapeseed oil is every bit as good as olive oil and is produced in Britain,” says nutritionist Angela Dowden.

EGGS

Rich in protein, vitamins and minerals, eggs are just about the perfect food.

They contain choline (essential for normal brain and memory development), calcium (for healthy bones and teeth), iron, selenium and folate (important if you are pregnant or trying).

The protein in them contains all eight amino acids. Eggs do not raise cholesterol levels – that old health scare has been discredited – and a medium-sized one contains only 80 calories.

Just about the only thing you won’t get from them is vitamin C.
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