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Superfoods to protect your health

Updated on March 6, 2016


A single medium sized tomato covers a third of your daily allowance of vitamin C and almost the same again for vitamin A. A great fibre provider and source of iron, potassium and carbohydrate.

Tomatoes contain a very high amount of lycopene, this has been found to reduce the risk of cardiovascular disease, keeping your heart healthy.

Tomato Facts

  • Tomato is 90% water, low in sodium. A well known diuretic that will ward off toxins in your diet.
  • Tomatoes contain no cholesterol, and a very small amount of fat.
  • A ripe tomato is rich in vitamin C and beta-carotene.


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Research on the benefits of onions has only recently been looked into. Scientists have discovered many health benefits from the humble onion.

Your average onion is full of vitamin C, B6, biotin, calcium and chromium as well as dietary fibre. Folic acid and vitamin B1 and K are also contained within an onion.

An average 100g serving will provide you with 44 calories containing 1.4g of fibre and complex carbohydrate. Alliinase an enzyme, is released if an onion is chopped or crushed making your eyes water. Vegetables get their pigments from flavonoids, compounds acting as antioxidants help and enhance the immune system against tumours.

Sulphur is another nutrient compound found in onions, highly beneficial for the liver the mix perfectly with protein and stimulate amino acids to the nervous system and brain.

Quercitin an anti-oxidant flavonoid can be found in red and yellow onions and shallots. Quercitin is a natural blood thinner helping to reduce cholesterol levels, ward off blood clots, chronic bronchitis, asthma, hay fever, atherrsclerosis, diabetes and infections linked with stomach cancer. A natural antibiotic, anti-inflammatory, anti-viral and has the power to protect against cancer.

Onion Facts

  • Lowers blood pressure
  • Lower total blood cholesterol
  • Thins the blood
  • Delays blood clotting
  • Lower Triglycerides
  • Raise good type HDL Cholesterol


Bananas are classed as a perennial herb, recognized as a berry.

Your average banana contains 467 mg of potassium, protection against heart disease. Eating bananas regularly will shield your body from high blood pressure, strokes and atherosclerosis.

Fructooligosaccharide a prebiotic, helps the body to absorb calcium.

Bananas are high in potassium, an energy supplying electrolyte. Norepinephrine, serotonin, and tryptopham help fight against feelings of depression and encourage feeling of well being and relaxation. The vitamin B6 also found in bananas protect the body against, irritability, mood swings and sleeplessness.

Heartburn can be alleviated, fighting off ulcers. The soluble fibre pectin can help eliminate constipation.

The simple inside peel of a banana can naturally dry out spots and blemishes leaving your skin smooth.


Protecting Your Teeth against Erosion

Drinking fruit juice, soda, wine and tea can slowly erode the precious enamel from your teeth. Recent research has shown small amounts of cheese can protect your teeth from erosion.


Our mouths have a low acidic pH. But when we eat and drink certain foods the pH level rises and our teeth take a hit. AGD researchers tested cheddar cheese, yoghurt and milk and its affects on oral pH levels, the results showed that cheese elevates the pH level for 30 minutes after eating.

Cheese contains sialogogue which makes salivation and strengthening casein phosphate. All you need is a 1/3 ounce serving for the real benefit.


Eggs are a natural source protein. Rich in the essential amino acid leucine this facilitates in the recovery of muscle after exercise.

Eggs consist of the most recognizeable vitamins except for vitamin C. But they also contain all of the B vitamins. Rich in riboflavin and B12, and a good source of folate.

Iodine is an excellent source for creating the thyroid hormone, this can also be found in eggs along with the antioxidant selenium. Phosphorus for maintaining bone health and zinc for healing and fighting infection.

Cholesterol and lechithin help the structure and function of all cells of the body.

© 2013 Helen Bolam


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    • Helen Bolam profile image

      Helen Bolam 4 years ago from South Shields

      Everything in moderation. Cheese has too many qualities when it is eaten in vast amounts.

    • sdhaliwal profile image

      sdhaliwal 4 years ago

      and cheese has tooooo many calories!!!

    • peachpurple profile image

      peachy 4 years ago from Home Sweet Home

      we eat most of the mentioned ingredients except cheese. My hubby thinks cheese is too sweet and bad for health.

    • sdhaliwal profile image

      sdhaliwal 4 years ago

      informative article