1. Apples – Pectin and vitamin C reduce cholesterol; pectin protects against pollution by eliminating heavy metals; malic and tartaric acid relieve indigestion and break down fats. Two apples a day may help arthritis; rheumatism and gout; grated apple stops diarrhea.
  2.  Avocado – Potassium relieves fatigue, depression and poor digestion; vitamins A,B,C and E make it an anti-cancer food; healthy monounsaturated oil; stimulates production of collagen (skin, hair and nails), good for circulation, skin and fertility. Ignore all the rumors that this nutritional powerhouse is fattening. 
  3. Bananas – Perfect cheap fast food with potassium, zinc, iron, folic acid, calcium, vitamin B6 and fibre. Good for digestion and menstrual difficulties; essential for athletes, perfect food for young and old. 
  4. Cabbage – Iron, chlorophyll, vitamin C, sulphur compounds. Powerfully anti-cancer, vital for anemia, stomach inflammation and ulcers; protective against stress, infection and disease. Best eaten slightly steamed. 
  5. Carrots – Super rich in beta-carotene – one supplies enough for a day; anti-cancer, especially of the bowel; pureed for infant diarrhea; juiced for liver problems; also contains vitamins C and E, which ease circulatory disease, chest infections and skin and eye problems. Eat lightly cooked carrots two or three times a week. 
  6. Garlic – The king of the healing plants. Modern science proves it reduces cholesterol, lowers blood pressure, stops blood clotting and improves circulation. It’s antibacterial, antifungal, antiviral, anti-cancer and good for relieving chest infections and stomach bugs, too. Eat at least a clove a day.
  7. Oats – Protein, polyunsaturated fats, B vitamins, Calcium, potassium, magnesium, silicon and Vit E. They’re easily digested and soothing to the digestive tract. Oats help depression and reduce cholesterol – a daily bowl can lower levels by 20 per cent. They also help regulate your sugar metabolism, so they’re good for diabetics. They are the best and cheapest breakfast!
  8. Onions – They protect the circulatory system and are a powerful antibiotic. Good for chest, stomach and urinary infections and their diuretic activity helps with arthritis, rheumatism and gout. A recent study in Newcastle gave a traditional fry-up breakfast to volunteers, but half of them got fried onions, too; the onion eaters blood was much less likely to clot than the others; research in the USA shows that half a raw onion a day raises the amount of good fats in the blood by 30 per cent.
  9. Oily fish – The only source of all the essential fatty acids. These are vital during pregnancy and breastfeeding for the proper development of the brain in babies and infants. In children and adults, oily fish maintains brain function and can help in the treatment of dyslexia and attention deficit hyperactivity disorder (ADHD). They are also the most important source of vitamin D, essential for strong bones and many hormone functions. Great for the relief of arthritis.
  10. Potatoes – Even when boiled or baked, this wonderful vegetable is a source of fibre, B vitamins, minerals and enough vit C to keep scurvy at bay. They are best baked in their skins, which is where lots of nutrients, especially potassium and fibre are. At less than a calorie per gram, cheap and very filling, potatoes are good news for slimmers; all the bad things you read about them is wrong, unless all you want to eat is chips (which are not great for the waist).

AND A SUPER BONUS – Nuts, Almonds and Walnuts
Adding to their party-mix appeal, nuts are rich in antioxidants and have been found to lower blood cholesterol levels. A Harvard study showed that women who ate more than five ounces of nuts per week had a significantly lower risk of coronary heart disease than those who ate an ounce or less. And, they don’t contribute to weight gain as much as other kinds of fatty foods. Walnuts are rich in omega-3s.

Try this nutty-mix.

1 teaspoon of sunflower seeds
1 tablespoon of sesame seeds
2 tablespoons of pumpkin seeds (fill of zinc, great for men’s health)
3 Brazil nuts daily equals your daily dose of selenium which is an antioxidant which helps fight cancer.

This mixture can be added to salads, breakfast cereals etc, and will provide you with omega 3, zinc, phosphorus, protein etc……… it will also help clean your bowel (natural exfoliate).