The green foods

Mum was right when she insisted that we eat our greens

e have been advised since our childhood to eat our 'gree n s' and that these are beneficial to us, but even today less than 10% of us actually consume the required am o um of green food s every day. The colo ur of green foods comes from the phytochemical chlorophyll which i s the equivalent, in plams, of the oxygen-carrying red pigment haemoglo bin in our red blood cells. They are a rich so urce of m inerals (includin g iron, calcium, potassium, and magnesium) and vitamins like K, C, E, and many of the B vitamins. They also provide a variery of pbyconutriems including beta-carote ne, lutein and zea."Xandun. Here are a few green foods needed for good heald1. The li st is endless - cucumber, bok clloy, green apples, green olives, celery, chives, green grapes, green capsicmns, etc.

Avocado

Avocado is a good source of monmmsaturated fats and therefore helps in improving cllolescerol levels by increasing tbe good cholesterol Avocado contains vitamin B6 and folic acid, whim help regulate homocysteine levels A high level o f homo cysteioe is associated with an increased risk o f heart disease Avocado is an excel lent source of carotenoid lutein, which is known co help protect against agerelated macular degeneration and cataracts. Add avocados to salads, soups, tacos and sandwiches. However be careful ro use o nly arouod half an avocado every day and nor more, as these are quite higb in calories.

Brussel Sprouts

Brussels sprouts are a part of the cruciferous family widely known for their health-promoting properties.

B ru ssels sprouts are an excellent source of vitamins C, E, Kand B6 and contain phy ro nucrieuts sulphoraphane and isothiocynates. They help reduce the cisk of co lon, prostrate and breast cancer.

Fresh Herbs

F resh herbs have become a major food trend these days. But herbs not only provide flavour to o ur food, they al.so have many health properties. Basil is a good source of v itmnin K and iron; fresh basil leaves boast anti-in Aanun acorr and antibacre,cial properties. Add some leaves into salads and pasta. Basil and parsley are good sources of Vitamin C, while dill is a good source of betacarorene. Mine is well k nown for its sootlung effect in digestive problems and sromach aches. Coriand er mint chutney is an excellent substitute for ketcllups and high sodium spreads.

Spinach

\Yle grew up watching P o peye the Sailor man eat his spinach and gain instant strength. This leafy vegetable is a nutritional powerhouse and loaded with minerals and vitamins. Like other dark green s, s pinach is an excellent source of beta-caro tene. It possesses several impo r tant pbytochemicals, i ncl uding l utein, which help s preve nt age- related macular degenerarion. Spinach also contains lipoic acid , which helps antioxidant vitamins C an d E reg enerate. Served raw, it is a g ood source of vi tamin C, a no ther p owerful antioxidant. Spinach leaves can be added to sa lads and also cut and added to cbappati dough.

Seaweed

Seaweed , a Japanese cuisine mains tay, is gaining p o pularity because it's chock- full o f m inerals Seaweed is an excelleJ1t source of iodine and also has a fair amount o f iron, vita mins C and A, p o tas sium, magnesium and riboflavin It can be added to vegetable dishes and niis o so ups.

Asparagus

Asparagus is a very good source of fibre, foliate, v itrunins A, C, E and K, as well as chromium. Asparagus is p acked with antioxidants, ra n king among the top fruits and vegetables for ics abili ty to neutralize cell -dan1aging free radicals.

Green Ea

Green tea is made from uofermented leaves. The Chinese have known about the medicinal benefits of green tea since ancient times, u sing i t to treat everything from headache to depression It is said that green tea has been used as a medicine in China for ac least 4000 years. 'rbe secret of green cea lies in d1e fact that iris rich in carechin polypbenols, particularlr epigallocatecbin gal.lace (EGCG) Polyphenols are chemicals with ancioxidanc properties and EGCG is a very powerful antioxidant. Besides inhibiting di e growth o f cancer cells, it kill~ them without harming healthy tissues. EGCG is com,idered co be at least I00 times mote effecti,Te than vitamin C and at least 25 times more effective than vicanun E.

Kiwi Fruit

Kiwi fruit contain a remarkable amount o f v itamins C, E and A V itamin C is a water- solub le antioxidant that has been proven to protect our body from free radicals le is also a good source of potassium and has a good amounc o f bet a-carotene. The high co ntent o f fibre in kiwi helps co keep check on cholesterol and also he lps relieve constipation Slice some kiwi into your cereal, yogurt or salad for a refres hing health boost.

Moong Dal

l\foong dal is a popular dal in lndia, Pakistan and Bangladesh. The green gram is so ft in texture and d oes not produce Aatnlence as some othe r whole lentils. rt is a good source of pro tein especially for vegetarians, and is low in fat. Ir i s low GI and therefore good for diabetics too, if we do not add too much of oil via d1e tadka into it. Moong dal sp routs are an excellent source of vitamins C and A. The protein and iron in these is also much rnore. Added to salads, sandwiches and even para11thas, p11ns, fruit chaat and bhei p111i could increase the uutritional v alue of these foods

Kale

Kale is one o f the cruciferous vegetables tbat help to fig ht cancer. It co ntains two powerful antioxidants - carotenoids and Aavo no ids chat p rotecc our c ells from free radicals The main Aavono ids are kaempfero l, lucein, zeaxanthin and beta-carotene, along with well - known antioxi dants Jj ke vitamin C, vitamin A and manganese, making kale a p owerful cruciferous vegetab le. K al e i s al.so a very good source of vi truni.1.1 K which is nece.5s ary for the synthesis of osteocalcin, a protein that strengrhens the comp osi tion of o ur b o nes. V itami n K also pre vents calciLUn btiild- up in o ur tissue that can lead to atheroscleros.is, cardiovascular disease and stroke Kale con tains high levels of nutrients such as calcium, fibre, and iron

Fennel

F ennel contains its own unique combination of phytonutrientS, including d1e flavonoids rutin, quercitin, and various kae.mpferol glycosides, that give it strong antioxidant qualities. Fennel tea is known as one of the best and mos t effective natural aids for d igestion. lt can assi st in avoiding upset smmach, getting rid of colic, bloating, abdominal and stomach cramps, relieving co nstipation and irritable bowel syndrome symp toms.

Getting There

Malaysia Airlines fl ies frequent ly to Kuala Lumpur from Austral ia

W Hereto Eat

Old style Kop it iamsorcoffi>t' houses, once an integra l part of Ma la~ian society an> hard to come by these days. Yut Kee 3S Ja lan Dang Wang i has been servingcoffi>t' since 1928, and is now in its th ird generation. Restoran Teratai on the ground level of the Oayabum i building by the river has goodcoffi>t' and Malay food. In Little Ind ia, I like Saravanaa Bhavan, 1007, 5€Iangor Mansion, Jalan Masji dInd ia, part of the Indian cha inand Lakshm i Vilas Restaurant

S7 Lebuh Ampang. Good places to eatan> to be bund everywhere.

Whereto Stay

Afavourab le exchange rate translates to Kua la Lumpur being a bargain destination. The emergence ofclean, comfortab le, new ly refurbished and centrally located hotelsach ieves further savings. Recommended budget hotelsinclude the Citi n Hotel Masjid Jamek and Tune Hotel though there are other good budget hotels, many in Little India.

For asp lurge the sp lendidly deluxe Mandarin Oriental offers city skyline views and rooms that featu re king-size beds and ma rble bathrooms. Just metres from the PetronasTwin Towers, Su ria KL(( and a lake and garden idea l for a pleasant ea rly morn ing or late afternoon stro ll

The Club Lounge isextraordinarily good with awelcoming,clubby amb ience. The food and refreshments on offerthroughouttheday make it hard to leave. The pool is lovely, the gym wellequippedwith tra inerson hand, andthe massage from the hotel spa the best I have ever had.

Getti Ng Around

AcrBS from Kuala Lumpur lntffnational Airport (K UA)todowntiwn takes28 minutes by tra inor one hour by taxi or bus. Kuala Lumpur's publict ransport system is inexpensive, effident and frequent, but negotiatingth!l'e ...eparatl'ly run monorail, rommutff and light rai l systems is challenging for the un init iated. Taxisare inexpensrie and numerous,just be alert as tl when>youa re heading.

Tip

At KUA, not having acress to an air li ne lounge is no obstacle to boarding your fl ight feeling buffed, refreshed and ready to go. The Transit Hotel offers a shower, towel and soap for RM20. The Plaza Premium Lounge charges RM2S. Both are open 24 hours.

Money-changers give the best rates, higher for larger denominations and prefer notes in pristine condit ion. Wh ile Kuala Lumpur is a relatively safe city take care with your wallet whi le on tra ins and buses, at stations and when walking in Chinatown and Chow Kit My overa ll impression isthat Kua la Lumpur isbecoming more affluent, relaxed and welcoming to visitors.

Inform At Ion

Austra lian passport holders do not need a visa to enter Ma laysia for a visit ofup to three months, prov ided theirpassportsa re val id for at least six months on arriva l and they have a return or onwa rd t icket to another internationa l dest inat ion. For cit.izens of India, Sri Lanka, Pakistanand Afghanistan, a visa from the High Comm ission of Ma laysia i nCanberra is requ ired. Tourism Ma la~ia has many brochures and is at Leve l 2, 171 Clarence Street, Sydney Phone: 02-9299 4441 Email: mala~ia@ma laysiatour ism.com.au