Food Rich in
What should you buy when you shop for food for your
Basics to look out for
- Brightly coloured fruit and vegetables.
Different coloured fruit and vegetable are rich in different phytochemicals.
- Canola oil, olive oil or flaxseed
oil for cooking. These are a lot healthier than solid fats like butter and margarine.
- Whole fruit and vegetables. These
contain fibre that are not found in the juices.
Antioxidant Rich Food
These protect against one or ,more of the following:
Antioxidant Rich Food to add to your shopping list are:
- Apples to lower cholesterol.
- Berries for your vision.
- Citrus fruit for the vitamin C.
- Cruciferous vegetables like broccolli,
kale, cauliflower and cabbage, to be eaten raw, lightly steamed or microwaved without water.
- Dried fruit for carotenoids (Try to
get those processed without sulphur)
- Garlic and onions.
- Dark green leafy vegetables
- Red grapes, red wine and red grape
juice for phenolic compounds which prevent the formation of blood clots. Go easy on the wine though as wine contains alcohol.
No more than 2 glasses of wine a day.
- Sesame Seeds and sesame oil for phytic
acid . Tip: season chicken with soya sauce, sesame oil and oyster sauce. Stir fry.
- Soya bean based products for the isoflavone
genistein. Genistein blocks the growth of prostate cancer cells and breast cancer cells in laboratory tests. Tip: soya
bean milk, miso soup and tofu are delicious soya bean products you can incorporate into your diet. Slice some tofu. Season
minced meat with sesame oil and soya sauce. Place the minced meat on the tofu slices and steam them.
- Spinach for folic acid, lutein and
lipoic acid for your eyes.
- Sweet potatoes for beta carotene,
potassium and fiber.
- Tomatoes, tomato paste and tomato
ketchup for lycopene and chlorogenic acid which block the formation of cancer causing nitrosamines. (Pizza is a rich source
- Green tea to clear clogged arteries.
Green tea is rich in flavonoids and can inhibit the action of many carcinogens. If you are sensitive to caffeine, avoid taking
to much tea at night.
- Curry powder, as the tumeric used
to make curry contains cuminoids. These help modulate the effects of nitric oxide.
- Walnuts for ellagic acid and mono
unsaturated fatty acids.
- Pumpkin for alpha and beta carotene
and small amounts of lutein and zeaxanthin for your vision.