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Apples
provide your body with quercetin, a flavonoid antioxidant that protects
cells against wear and tear that can contribute to chronic conditions such as heart disease and cancer. Just don't peel them;
most of the quercetin found in apples is in the skin, so it's best to wash the fruits well and eat them whole.
Avocados
contain no cholesterol
contain vitamin E and selenium
rich in EFA
Bananas
B vitamins calm the nervous system and regulate blood glucose levels
Contain trytophan which converts to serotonin improving mood
Contain magnesium and copper which can help sleep
Beans Contain taurine
which increases dopamine, a neurotransmitter which calms anxiety and tension.
Berries Boost your immune
system and are high in antioxidants, which reduce the risk of cancer and slow the ageing process
Black Pepper Helps you absorb
more nutrients from your food
Blueberries
Contain a compund which can reduce cholesterol
Carrots Help fend off
illness and remove toxic minerals from the body
Eggs High in lecithin, a phospholipid needed
for brain function and mood moderation. 3-4 eggs a week recommended by Patrick Holford.
Elderberries Strong antiviral
properties
Fish Contains taurine which increases dopamine,
a neurotransmitter which calms anxiety and tension
Fish Oil Contains essential
fatty acids omega-3 EPA (eicosapentaenoic acid), promotes healthy brain function and improves mood and alleviates depression
Flaxseed Oil Contains essential
fatty acids omega-3 EPA (eicosapentaenoic acid), promotes healthy brain function and improves mood and alleviates depression
Garlic
Contains allicin and ajoene,
anti-viral compounds.
Helps with detoxing and protects
against cancer and heart disease
Mustard Stimulates the
blood flow and helps get rid of colon-clogging mucus. Also a good source of vitamin C
Nuts
Good source of vitamin E, protein and polyunsaturated fats
Reduce cholesterol and therefore risk of gallstones
can reduce risk of age related macular degeneration (AMD)
Orange Juice
contains folic acid
Porridge Oats Rich in B vitamins
which combat stress, deliver oxygen to the brain and boost energy levels. B6
required to produce serotonin
Sage Rich in phenols – drunk as a
tea can banish a sore throat
Seeds Sunflower and
sesame seeds are very rich in vitamin E, calcium, zinc and selenium
Spinach
Contains folic acid
Strawberries 5 strawberries
contain more vitamin C than an orange
Sugar An immune depressant,
phagocytes (which destroy invaders) activity reduced by 75% 15 minutes after a sugary snack for up to 2 hours
Sweet Potatoes Rich in vitamin
A, which helps you resist infection and revives your complexion. Also contains
vitamin E
Tomatoes Contain high
levels of antioxidants
Turkey Contains high levels of trypotophan
which increases serotonin, a feel-good neurotransmitter which elevates mood
Turmeric A natural painkiller
that can help reduce inflammation and also aids liver function
Walnuts Contains essential
fatty acids omega-3 EPA (eicosapentaenoic acid), promotes healthy brain function and improves mood and alleviates depression
Yoghurt Live bio yoghurt
can keep gut bacteria at optimal balance. Combined with fruit for sugar and muesli
for fibre as nutrients for the bacteria for optimum benefit
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