If possible,eat at least a few of these each day & combine with other fresh foods to give a balanced, nurient-rich diet.
All colourful, fresh foods contain anti-oxidants(since our bodies oxidise as we age it is sensible to try and slow this process down)
♦ FISH: Especially oily fish, which contains a natural source of omega 3. In general, people with plenty of omega 3 in their diet tend to have smoother & softer skin. (mackerel, salmon, sardines, tuna, halibut etc.)
♦ CARROTS: Contain vitamin c, beta carotene, vitamin k, folates, manganese, vitamin B6, pantothenic acid, iron, potassium & copper. They also provide a good source of dietary fibre.
Alternatives: Sweet Potato, Pumpkin, Butternut squash, Mango.
♦ TOMATOES: Contain lycopene. Studies seem to indicate that women who eat tomatoes regularly have less incidence of skin, bladder & stomach cancers and a reduced risk of coronary heart disease.
Alternatives: Watermelon, Pink Grapefruit, Papaya, Guava.
♦ BLUEBERRIES: Definitely a super-food! Contain more anti-oxidants than most fruit. Also helps the body prevent cancer, diabetes & memory loss. Rich in fibre and vitamins a & c. Good for your heart.
Alternatives: prunes, acai, raisins, strawberries.
♦ BLACK BEANS: The king of beans. Rich in fibre, folate, magnesium, vitamin B1, iron, polyphenols, molybdenum(trace mineral), anthocyanins.
Very good for the heart & brain function.
Alternatives: peas, lentils, kidney beans. Any beans is better than no beans!
♦ WALNUTS: contain loads of omega 3 & polyphenols.
Alternatives: almonds, peanuts, pistachios, hazelnuts.
♦ OATS: a good source of steady energy for the body. Rich in soluble fibre which is good for heart & digestion.
Alternatives: wild rice, flax seed, quinoa
♦ SPINACH: rich in plant based omega 3''s & folate. Good for the heart and osteoporosis.
Alternatives: kale, pak choi, romaine lettuce.
♦ YOGHURT: boosts the immune system & helps digestion.
Alternaive: soy yoghurt