All members of the onion family; garlic, shallots, leeks, spring onions and
chives, contain avanoids and allium compounds which help to ght cancer.
They also help to reduce cholestrol and clotting of the blood which in turn helpsto reduce blood pressure. The risk of heart disease and strokes can be reduced
by eating onions. Eat them raw to really benet from their good properties.
Broccoli, cauliower and brussel sprouts are all types of cabbage which are highin insoluble bre, helping to reduce the risk of colon cancer. They also contain
plenty of antioxidants and isothiocyanates which counteract cancer causingproperties. These foods are also rich in iron, vitamin C and beta-carotene.
Apples are packed full of antioxidants and vitamin C. In fact, one apple pro
-vides a quarter of your daily requirement of vitamin C. Apples also contain a
form of soluble bre called pectin that can help to lower blood cholesterol levels
and keep the digestive system healthy. An apple is also a carbohydrate with a
low glycaemic index (GI) type. Low GI foods are digested slowly; once they arenally broken down in the intestine they are gradually absorbed into the blood
-stream as glucose, causing a gradual rise in blood sugar levels. They may helpwith weight control, as well as improving a diabetic’s long-term control of bloodsugar levels.
The humble baked bean is a nutritional powerhouse of protein, bre, iron andcalcium. They are also low GI foods. The insoluble bre in baked beans is not
digested but moves into the large intestine, or colon, where bacteria act on itand produce short-chain fatty acids. These fatty acids are thought to nourish
the colon lining and protect it from carcinogenic (cancer-causing) invaders. The
tomato sauce covering baked beans is also a good source of lycopene.This is another powerful antioxidant shown to help prevent heartdisease and prostate cancer.
Just two orets, raw or lightly
cooked, count as a veggieportion. Not only does broccolicontain antioxidants includingvitamin C but it’s a particularly