YOUR KITCHEN Broccoli
Masses of vitamin C, A, folic acid and the carotenoids that boost your immune system and protect your cells against free radicals. How to use: Lightly steam or cut into small florets and eat raw.
Despite being a strong contender for blood purifier, black pepper also acts as an aid for digestive ailments allowing digestive mechanisms to work nicely to produce high amount of enzymes that soak nutrients, vitamins and minerals from the consumed food. How to use: Simply mill over the cooking food at the process stage or after.
Having loaded with monounsaturated fats, it is one of the best oil to use. It lowers down the LDL cholesterol. It has a lower burning point than vegetable oil, therefore not preferable for frying or cooking. How to use: Dressing salads with olive oil or drizzle your vegetables with small amount of virgin oil before serving.
Walnuts are extremely rich in monounsaturated fats and omega-3 fatty acid. It contains elements that keep the artery walls clear, lower the risk of gallstones and help the brain function. How to use: Eat them as a snack or chop and add to salads.
Spinach and Kale
The most nutritiously efficient vegetables, they are practically bursting with vitamin A, C and K, plus they have a very high iron, potassium, magnesium and folate content. How to use: Steam very lightly or eat raw in a salad.
Nutrition-wise, these are higher performing potatoes as they are a fantastic source of vitamin C, carotenoids, potassium and fiber. How to use: Wash, but donâ€™t peel, and bake or steam exactly as you would a regular potato.
An excellent source of vitamins A and C, and rich in lycopene- the chemical that is believed to lower the risk of prostate, lung and stomach cancel. How to use: Eat raw in salads or use as a base for stews or soups or brush with oil, season with salt and pepper and grill.