FUEL YOUR

BODY

HEALTHY EATING

A-Z

Learn more about some of our favourite nutritious foods (and drinks) from A-Z.

Click each photo to view some of their health benefits.

Dark Chocolate is more than just a dessert. With less processed sugar and more cacao/cocoa than milk chocolate, it has been proven to have several health benefits. Dark chocolate is high in antioxidants which fight free radicals (disease-causing compounds) in the body. Higher cacao/cocoa content means greater levels of these antioxidants (polyphenols and flavonoids).

Dark chocolate is also beneficial to heart health and cholesterol levels, cognitive function, blood pressure, blood glucose, and even has cancer prevention potential.

Dark chocolate is rich in:
- Fiber
- Iron
- Magnesium
- Manganese
- Copper

-
Photo by NordWood Themes

Eggs aren’t just a common, delicious breakfast food; they’re packed with nutrients! In fact, they contain a little of almost every nutrient the human body needs. Though high in cholesterol, they don’t negatively affect blood cholesterol levels (except in “hyper responders”, albeit mild). They actually help raise the levels of “good” cholesterol - HDL. Eggs are beneficial to heart and eye health, may reduce the risk of stroke, and are a great source of protein.

Eggs are rich in:
- Vitamin A
- Folate
- Vitamin B2
- Vitamin B5
- Vitamin B12
- Phosphorous
- Selenium
- Protein

“Fig” or Green Bananas are a good source of fiber, vitamins and minerals. They also help control blood sugar and blood cholesterol levels, and manage weight. In terms of fiber, 1 cup of Green Figs provides 14% of the average person’s daily value! All that fiber helps keep you full for longer (helping in weight management), and reduces the risk of heart disease and diabetes.

Green Figs are rich in:
- Fiber
- Potassium
- Vitamin B6

Garlic has been used for health and medicinal purposes for centuries, and as an addition to foods for its delicious taste and smell. Most of the health benefits of Garlic come from its allicin - a sulphur compound that is released when chopped, crushed, or chewed. With about four cloves of Garlic per day, this compound can reduce inflammation, offer antioxidant benefits, reduce blood pressure, and detoxify and protect the organs against heavy metals in the body.

Garlic also boosts the immune system (especially against the common cold and flu); lowers “bad” cholesterol levels; may help prevent Alzheimer’s Disease and dementia due to its antioxidant properties; and even reduces fatigue. Garlic is low in calories and also contains calcium, potassium, iron, vitamin B1, copper and phosphorous.

Garlic is rich in:
- Manganese
- Vitamin B6
- Vitamin C

-
Photo by Matthew Pilachowski

Hibiscus Tea is made by boiling the hibiscus flower, and is known for its sour, cranberry-like taste. It is free of caffeine and low in calories. When consumed regularly, Hibiscus Tea lowers blood pressure, cholesterol and sugar, protecting the heart against disease. It also has antioxidant properties which neutralise free radicals in the body and help fight liver diseases.

It fights inflammation and bacteria, relieves menstrual pain, improves digestion, and calms the nervous system which helps with anxiety. It even contains protocatechuic acid which can slow the growth of cancer cells.

Hibiscus Tea is rich in:
- Vitamin C
- Minerals
- Antioxidants

Iceberg Lettuce

Iceberg Lettuce mainly contains water and fiber. Though it contains less nutrients than other salad greens, it does have its health benefits. Due to its high water content and very low calories, it aids in healthy weight loss. The high Vitamin A and K content helps your eyes and bones respectively, and strengthens the immune system. Iceberg Lettuce is also a good source of folate, and is therefore beneficial to pregnant women to help prevent birth defects.

Iceberg Lettuce is rich in:
- Vitamin A
- Vitamin K
- Vitamin C
- Potassium
- Manganese
- Iron
- Calcium
- Magnesium
- Phosphorous

Juice has tremendous health benefits. It’s a great way to get your daily servings of vegetables and fruits in, without having to eat a gigantic bowl of greens. Juicing promotes quicker nutrient absorption, improves digestive health, helps prevent and fight cancer, lowers high cholesterol and blood sugar, detoxifies the body and gives us clearer skin.

Tips for new juicers:
- Make sure to add vegetables to your mix (too much fruit = too much sugar)
- Start off with one or two vegetables per juice and add more as you get accustomed to the taste
- Pair stronger, darker greens with a fruit like lemon or green apple to help mask the bitterness

Kale is a zero-fat, low-calorie, high-fiber superfood. It contains more iron than beef (per calorie) which is essential for haemoglobin production, oxygen transport, liver function and cell growth. Its high vitamin K content is also essential to blood clotting and bone health, and can help individuals with Alzheimer’s.

Kale also has antioxidant and anti-inflammatory properties, fighting against arthritis, asthma, autoimmune diseases and cancer. It helps detoxify the body, lowers cholesterol, and supports cardiovascular health.

Kale is rich in:
- Iron
- Vitamin K
- Vitamin A
- Vitamin C
- Calcium

Lemon Water is a good source of Vitamin C, which helps protect your cells, strengthen your immune system, and lower blood pressure. It also helps improve the health and elasticity of your skin through hydration. Warm (or hot) lemon water first thing in the morning stimulates your digestive system, and there is even strong anecdotal evidence that it helps with weight loss.

-
Photo by Milo McDowell

Mushrooms are fungi with surprising health benefits. There are thousands of species, but generally, they contain B vitamins, minerals, fiber and protein, with low calories, carbohydrates, fat, sugar and sodium content. They can therefore serve as a low-calorie, low-fat substitute for meat, aiding in weight management. Mushrooms help lower cholesterol and protect heart health, and improve energy and brain function.

Mushrooms have been used medicinally in Asian cultures for centuries, due to their immune-boosting, anti-inflammatory and antioxidant properties, and their ability to inhibit viruses and even lower the risk for cancer. Twenty-five percent of the 200+ species used in traditional Chinese medicine are found to be effective at fighting tumors!

Mushrooms are rich in:
- Vitamin B2
- Vitamin B3
- Vitamin B5
- Copper
- Selenium

-
Photo by Christine Siracusa

Noni isn’t called a superfruit for nothing! Its juice is high in antioxidants and anti-inflammatory properties, and even the leaves, flowers, stems and roots are used as medicine. Noni juice is used to ease joint and muscle pains, heal skin conditions, and even help fight cancer. Noni helps prevent cell damage, fights inflammation, and strengthens the immune and cardiovascular system. It also helps lower cholesterol and aids in cellular repair. Other health conditions for which noni juice is commonly used are gout, liver disease, diabetes and digestive issues.

Noni juice is quite bitter, so it is often mixed with grape or lemon juice for a more pleasant taste. The fruit can also be left to ferment in water, and drunk as a detoxifying tonic after some days.

* Noni juice may aggravate some conditions like kidney problems, so consult your physician before consuming it on a regular basis.

Noni is rich in:
- Antioxidants such as quercetin, vanillin, pinoresinol, proxeronine, kaempferol, isoscopoletin, bisdemethylpinoresinol, and scopoletin
- Potassium

Oats are an excellent low-fat breakfast food, but they’re much more than that. Rich in both soluble and insoluble fiber, oats aid in digestion and make you feel full longer. It is known as a slow-release carb, which makes oats great for weight management - It takes your body a longer time to digest it, so you’re less likely to feel hungry throughout the day or feel the urge to snack or overeat. Did you know that oats also contain a decent amount of protein?

Oats also help lower cholesterol and high blood pressure, therefore contributing to heart health. They also slow the digestion of sugar so that blood sugar levels do not spike as quickly, and are therefore great for preventing and managing diabetes. The slow release of sugar results in a steady supply of energy, which is yet another benefit of this common food. Oats also boast of antioxidant properties that neutralise cell-damaging free radicals which are linked to cancer.

Oats are rich in:
- Fiber
- B Vitamins
- Protein
- Iron
- Magnesium
- Phosphorus

Pawpaw (or Papaya) is low in calories and rich in fiber, making it a great addition to your weight management routine. More importantly, it contains vitamins and antioxidants which help lower cholesterol and therefore prevent heart disease and hypertension, and fight cancer. Pawpaw is also an excellent immune system booster, providing more than 200% of your daily Vitamin C requirement! This, coupled with its anti-inflammatory properties, also helps prevent arthritis. Additionally, it is great for your eyes, because of its high Vitamin A content.

Even though it is a sweet fruit, pawpaw is actually low in sugar, so persons with diabetes can enjoy it too. Another benefit is that Pawpaw contains an enzyme called papain, which improves digestive health, and helps regulate and ease menstrual flow.

Pawpaw is rich in:
- Vitamin C
- Fiber
- Antioxidants
- Vitamin A
- Vitamin E

-
Photo by Charles Deluvio

Quinoa is a “supergrain” - It is a complete protein, meaning it contains all nine essential amino acids. It also has twice as much fiber as other grains, iron, antioxidants, vitamins and minerals.
Its high fiber content helps keep your digestive system healthy, lowers cholesterol and blood sugar levels, and helps lower your risk of heart disease, hypertension and diabetes. Quinoa is also rich in magnesium which helps relieve migraines (by relaxing the blood vessels) and Vitamin B2, which improves energy metabolism.

Quinoa is rich in:
- Protein
- Fiber
- Magnesium
- Vitamin B2
- Manganese

Red Peppers (Bell Peppers, Paprika, Chili, Cayenne) are delicious and downright good for you. They are loaded with Vitamin C. In fact, Red Peppers contain more than 200% of your recommended daily intake of Vitamin C! This makes them powerful antioxidants, and enhances iron absorption. They are also high in folate and Vitamin B6, which help prevent anaemia. Their Vitamin A content also helps keep your vision sharp.

Red peppers can also increase your metabolic rate, helping you to burn more calories. How? Hot Peppers (Paprika, Chili, Cayenne) contain capsaicin - the compound responsible for the heat - which stimulates your metabolism and increase sweating, aiding in weight loss. Red Bell Peppers do not have capsaicin, but still boost the metabolism, without spiking blood pressure. Capsaicin thins the blood though, so be careful with how many hot peppers you consume if on blood thinning medication.

Lastly, do you know what makes red fruits red? It’s called lycopene, and it not only gives red peppers their colour, but also helps prevent cancer, especially of the lungs and prostate.

Red Peppers are rich in:
- Vitamin C
- Vitamin B6
- Folate

Spinach contains many vitamins (A, B6, C, K, folate, niacin) minerals and phytonutrients, including calcium, iron, potassium, magnesium, manganese and zinc. It is also high in protein which is easily broken down into essential amino acids to aid in muscle development, wound healing, organ functions, and boosting the metabolism.

It is low in fat and sodium, and plays many important roles in your body’s health. It is great for eye health, preventing the degeneration of vital eye pigments and reducing the risk of cataracts and glaucoma. Its antioxidants support brain health and function, and help reduce the risk of neurological disorders like Alzheimer’s disease. Spinach is great for reducing high blood pressure and maintaining proper blood flow. It contains C0-Q10 which helps prevent cardiovascular diseases; and Vitamin K, copper, phosphorus and other minerals that help prevent osteoporosis as well.

Other benefits of Spinach include: it reduces the occurrence of ulcers, reduces inflammation, prevents and treats cancer, protects the skin, and aids in the growth and development of infants.

Spinach is rich in:
- Antioxidants
- Vitamin K
- Beta-carotene
- Lutein
- Xanthene

Turmeric has been used as a spice and medicinal herb in India for thousands of years. Its main active ingredient is curcumin, and has anti-inflammatory and antioxidant properties. However, since there is only a little curcumin in the spice itself, some take turmeric extracts to get higher dosages of the compound. It is best taken with black pepper and/or a high-fat meal, to maximise absorption.
Turmeric helps fight chronic inflammation at the molecular level, and helps repair damage and fight cancer. It neutralises free radicals in the body and stimulates the body’s own antioxidant enzymes. Turmeric may also be effective at delaying brain disease and loss of cognitive function as we age. It is also beneficial for heart health, arthritis relief, and age-related diseases.

Unsalted Nuts are high in healthy fat and low in carbohydrates, but also high in calories. Not all of these calories are digested though, so don’t worry too much (still, eat in moderation). Unsalted Nuts can be used as a substitute for saturated fats found in meats, eggs and dairy products, and are a great source of nutrients such as selenium, magnesium, and vitamin E. They are also high in antioxidants, especially polyphenols which neutralise free radicals in the body and protect your cells.

Low carbohydrate content makes Unsalted Nuts beneficial to persons with diabetes as well, lowering blood sugar and blood pressure. Their high fiber content improves digestive health, reduces risk of diseases, and keeps you full. Unsalted Nuts also help keep your heart healthy, reducing risk of heart attack and stroke.

Here are some other benefits of different nuts:
- Walnuts contain high amounts of omega-3 fatty acids.
- Almonds, macadamia nuts, hazelnuts and pecans are also heart healthy nuts.
- Brazil nuts are high in selenium.
- Pecans can help lower LDL (bad) cholesterol levels.
- Pistachios may help with weight loss, and lower triglycerides in diabetics and obese persons.

Unsalted Nuts are rich in:
- Fiber
- Selenium
- Manganese
- Copper
- Magnesium
- Phosphorous
- Vitamin E

Vinegar (Apple Cider)

Vinegar (Apple Cider) contains potassium, amino acids and antioxidants. It has a few proven health benefits, including killing many types of pathogens including harmful bacteria. This makes it an effective food preservative as it prevents the growth of E. coli in food. Do you constantly have sugar cravings? Then you may have Candida albicans, a common gastrointestinal yeast found in 40-60% of healthy adults. Apple Cider Vinegar can reduce this yeast and help fight those cravings.

Apple Cider Vinegar is especially beneficial to persons with diabetes and pre-diabetes, as it improves insulin sensitivity and lowers blood sugar levels. Some studies have shown it helps with weight loss as it increases the feeling of being full so you eat less.

Incorporate Apple Cider Vinegar into your diet in salad dressings, or about one tablespoon in a glass of water. However, too much or too often can cause some problems, so taken in small doses, for a few days at a time.

Wild Salmon is high in Omega 3’s which improve heart health by: restoring normal heart rhythms; reducing inflammation and risk of cardiac arrest, heart attack and stroke; improving the blood lipid profile and HDL (good) cholesterol; lowering blood pressure and risk of blood clots; and improving blood vessel function.

Wild Salmon is also high in Vitamin D which supports bone health and cognitive function, prevents inflammation, and reduces risk of cancer. It also contains high levels of Vitamins B12, B3 and B6, and protein for building lean muscle. It supports the immune system and boosts energy, making it a great addition to your diet.

Wild Salmon is rich in:
- Vitamin D
- Vitamin B12
- Tryptophan
- Selenium
- Protein
- Omega 3’s
- Vitamin B3
- Phosphorus
- Vitamin B6
- Choline
- Potassium

Xiāngjiāo (Banana)

Xiāngjiāo (Banana) is a nutrient-packed fruit. Its high fiber content helps keep you full, making it a great breakfast addition. It also helps keep your heart healthy against cardiovascular disease. It supports digestive health, and helps settle an upset stomach.

Xiāngjiāo are loaded with essential vitamins and minerals including potassium (for regulating blood pressure and increasing mental sharpness), calcium and manganese. It is also high in iron, so persons with anaemia can benefit from adding more Xiāngjiāo to their diet.

Xiāngjiāo are one of our favourite fruits! Do you love them as much as we do?

Xiāngjiāo is rich in:
- Potassium
- Calcium
- Manganese
- Magnesium
- Iron
- Folate
- Niacin
- Riboflavin
- Vitamin B6

Yam is mainly composed of complex carbohydrates and soluble fiber, which help to keep you full for longer, and reduce the likelihood of blood glucose spikes (great for persons with diabetes). Its high Vitamin B6 content helps reduce the risk of developing heart diseases, and a storage protein called dioscorin benefits people suffering from hypertension and kidney disease. Yam is also beneficial to menstruating and menopausal women, as it helps to balance the hormones. It contains healthy antioxidants which also have anti inflammatory properties, including beta carotene and Vitamin C to fight cancer-causing free radicals in the body. Yam’s dietary fiber reduces constipation, decreases bad cholesterol, and reduces risk of colon cancer.

Did you know that Yams are an excellent source of Vitamin C? That’s right - 100 grams provides around 20% of the required Vitamin C in the body! Yams also contain several minerals (including copper, iron and manganese) that are important in the production of red blood cells and other essential bodily functions. Another interesting fact about Yam is that it has been used as a traditional medicine in Asia for many centuries. It contains allantoin, which speeds up the healing process when applied on your skin. It therefore helps treat ulcers, boils and other skin diseases.

Do you have enough Yam in your diet? How do you like yours?

Yam is rich in:
- Vitamin C
- B Complex Vitamins (B6, B1, Riboflavin, Folic Acid, Pantothenic Acid, Niacin)
- Copper
- Potassium
- Iron
- Magnesium
- Calcium
- Phosphorus

Zucchini has a high water content, and is low in calories, carbohydrates and sugars, making it a great addition to your weight management regimen, especially for persons with diabetes. It is a great source of Vitamin C (over 50% of your daily need) and antioxidants, much of which are in its skin. Zucchini’s vitamin content makes it excellent for blood health, and protection against hypertension, inflammation and clogged arteries. Its anti-inflammatory properties, fiber and high potassium content also contribute to a healthy heart and immune system.

Zucchinis help maintain eye health, support your metabolism, improve digestion, and may even help balance thyroid and adrenal function.

Oh, and fun fact: Did you know that Zucchinis aren’t vegetables? Yup, they’re actually fruits! Are you a fan of Zucchini?

Zucchini is rich in:
- Potassium
- Manganese
- Vitamin C
- Vitamin A
- Folate
- Vitamin B6
- Riboflavin