• Vegetables

  Onion

   

  Onions like garlic, are members of the allium family. Both are rich in powerful sulphur-containing compounds that are responsible for their pungent odours and for many of their health-promoting effects. Onions are rich in a phytochemical called quercetin, which helps to keep the heart healthy. The strength of the onion is good indication of the quercetin content, with small yellow onions containing more than milder, sweeter Spanish onions. Onions are also rich in chromium, a trace mineral that helps calls respond to insulin.

   

  Broccoli

   

  Broccoli is a rich source of the antioxidants beta-carotene, lutein and zeaxanthin, which ward off colds and flu and help fight off harmful free radicals, which cause cancers and ageing. The amazing antioxidant power of broccoli is boosted by the fact it also contains the phytochemicals sulforaphanes, isothiocyanates and indoles, which may help reduce risks of cancers, especially breast and prostate cancer. Just one medium serving of broccoli contains well over 50 per cent of your daily requirement of vitamin c and about half your recommended daily intake of the B vitamin folate. Folate is an extremely important vitamin for women planning a pregnancy as it’s essential for cell division and DNA, helping to prevent birth defects including spina bifida.

   

  Shitake mushrooms

   

  Valued in the Orient for their medical and preventative health powers, shitake mushrooms contain phytochemicals thought to strengthen the immune system by stimulating white blood cells. They may also protect against cancer by preventing normal cells from developing into tumours.

  Like other mushrooms, they contain useful amounts of B vitamins, and although botanically they are not classified as a vegetable, three to four tablespoons of cooked mushrooms will count as one of your five servings of fruit and veg a day. 

   

  Red Peppers

   

  Red peppers get their vivid color from the phytochemicals beta-carotene, lutein, and zeaxanthin. These powerful antioxidants also prevent free radicals from damaging the body’s cells. Lutein is thought to be particularly protective against a condition called age related macular degeneration, the major cause of loss of vision in the UK. Red peppers contain excellent amounts of vitamin C and vitamin B6, with just half a red pepper providing around 40 per cent of the recommended daily amount of vitamin B6 and almost three times the daily requirement for vitamin C.

   

  Asparagus
   
  Asparagus has been prized for its medicinal properties for almost 2000 years. An excellent source of the B vitamin folate, just seven spears provided around 69 per cent of the RDA. Aside from being an important vitamin for women planning to become pregnant, new research suggests that a diet rich in folate, along with vitamins B12 and B6, can reduce the risk of heart disease and stroke. Asparagus contains a prebiotic fibre called inulin which stimulates the growth of friendly ‘probiotic’ bacteria in the gut.
   
  Watercress
   
  Watercress contains 12 times more vitamin C than lettuce and more iron than spinach. A 50g serving contains just one calorie but will provide 70 per cent of the recommended daily amount (RDA) of vitamin C, 17 per cent of the vitamin B6 RDA and 11 per cent of the folate RDA as well as useful amounts of magnesium, iron and potassium. Its rich in the phytochemicals lutein and zeaxanthin, thought to be powerful anti cancer agents.
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   

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