INGREDIENTS

HEALTH TIPS AND BENEFITS

Aniseed

Aniseed, also known as Pimpinella Anisum. 
This ingredient is a decongestant, alleviates respiratory congestion 
and a bloated stomach. It contains Oestrogenic properties, increase milk production for mothers breastfeeding.

Apples

Apples provide excellent health benefits, help prevent constipation 
but also reduces diarrhea symptoms. This ingredient can improve 
lung capacity and it benefits the heart.

Apricot

From the same family of peach, apricot health benefits include to 
help prevent cancer and improve skin.

Artichoke

Promotes healthy function of the liver, heart and digestive system.  Helps treat IBS (Irritable Bowel Syndrome). It can help to lower cholesterol and balance sugar levels.

Asparagus

Asparagus has a low calorific value but it is rich in antioxidants 
and vitamins A and C.  Antioxidants like rutin, ferulic acid and ascorbic acid. This ingredient is recommended for cleansing blood,
is high in fibre, can boost your immunity and ease digestion.

Aubergine / Egg Plant

Low in calories and fat.  Part of group of foods that fight high cholesterol levels. 
Good source of folate and potassium.  Provide excellent health benefits, it is said to prevent cancer.

Avocado

Avocado can help balance hormones, shed unwanted weight, and prevent cervical cancer.  Helps fight against diabetes lower cholesterol, reduces risk of strokes,  improves skin and controls blood pressure.

Banana

Banana is rich is vitamin A, can improve skin conditions and can 
be a healthy alternative to help reducing depression. This ingredient
is also rich in potassium and is good for the heart and nervous system. It can reduce the risk of osteoporosis.  Excellent for the blood as it also contains Vitamin 6.  Bananas can promote regular bowel movement but also reduce diarrhea symptoms. Can 
contribute to strengthen bones.   Promotes positive mood and can help treat Anaemia and hangovers.  Excellent health benefits.

Basil

Basil health benefits include being rich in antioxidants with anti-inflammatory properties. 

Bay leaves

Bay leaves should not be eaten but give wonderful flavour to the recipe.  It is said to ease digestion.

Bean Sprouts

Provides excellent health benefits.  Rich in Vitamins, minerals 
and enzymes. Low in calories.

Beans (lentils)

Beans provide excellent health benefits, help prevent constipation
and hemorrhoids, This ingredient can help lower cholesterol, fight cancer and stabilize blood sugar.

Beetroot

Beetroot provide excellent health benefits, can help fight cancer, strengthens bones and protects your heart.  

Blackberry

Blackberry provides excellent health benefits.  Contains antioxidants vital for helping fight heart disease. It can lower cholesterol levels.

Blackcurrant

Contains gammalinocenic acid, has anti-flammatory properties
and lowers blood pressure.

Blueberry

Rich in antioxidant phytonutrients called anthocyanidins, Vitamin 
C and E. Low in calories but good source of fibre. Prevent cancer, heart and  vascular disease. This ingredient can also regulate 
blood pressure and cholesterol levels.  Promotes healthy skin and helps reduce signs of ageing.

Bread

Wholemeal Bread is high in fibre but a low fat food.  The fibre can
help prevent cancer, even weight loss when eaten in moderation.

Broad Beans

Known as Fava in Portugal, this Mediterranean ingredient is low 
in calories and fat. Rich in fibre and iron. Boosts energy levels and promotes a healthy digestive  system.

Broccoli

Broccoli can contribute to stronger bones and healthy eyesight. Broccoli can contribute to stronger bones and healthy eyesight.  It can also help control blood pressure.   Rich in Vitamin C, high in fibre and it has low calories. This Ingredient contains two phytochemicals: Indole carbinol and sulforaphane which can help fight cancer and heart disease. 

Brussel Sprouts

Brussel Sprouts are a top provider of Vitamin C and can assist in 
the treatment of diabetes. This ingredient is also high in fibre and
can aid in prevention of cancer.

Butternut Squash

Butternut squash provides excellent health benefits, contains antioxidants, an excellent source of  beta-carotene and Vitamin
A and C.

Cabbage

Cabbage promotes weight loss, prevents constipation, help fight against cancer and protects the heart.  This diuretic ingredient contains anti-flammatory properties, it can stimulate the immune system and help fight infection.  It can be used to treat digestive disorders like Colitis and colon cancer.

Caraway Seeds

Health benefits include to aid digestion process and alleviate 
heartburn.

Carrots

Great to enhance blood flow and function of the eyes.  Promotes weight loss, fights cancer, helps prevent constipation and protects
the heart.  Carrots contain beta-carotenes. Whilst the body 
converts beta-carotene into Vitamin A, this vitamin is essential
for vision, growth and boosting your immunity.

Cauliflower

Cauliflower is low in calories. Excellent aid to a healthy diet, good source of Vitamin C and potassium; it is also an antioxidant which can help prevent cancer.  Aid to tissue repair and healthy eyesight, contributes to a stronger heart and bones.

Celery

Celery contain 23% sodium which reflects the percentage found in bones. Promotes healthy bones. Low in calories.

Chard

Vitamin A, C, E and K, minerals such potassium, iron, magnesium. Prevents digestive cancer and promotes healthy kidney function.

Cheese

Cheese is high on magnesium and  calcium. Also contains 
Vitamin A.  This ingredient is an anticariogenic, high source 
calcium for good dental  maintenance and healthy bones.  
Also high in Vitamin B 12 and protein to boost energy levels. 
Promotes a healthy digestive system.

Cherries

Rich in Vitamin A, B, C, calcium, magnesium. 
Anti-flammatory agent, alleviates cough and sore throats.

Chestnuts

Rich in Vitamin C, B6, Thiamin, folate, Riboflavin. Also contains Niacin and Pantothenic acid. Help prevent heart disease, lower cholesterol, boosts immune system and it promotes weight loss.

Chick Peas

Chick peas are low in calories, good source of Vitamin B6, folate, magnesium, fibre and zinc.  It can help to lower risk of cancer,
lower cholesterol and heart disease. This ingredient is also rich in protein, excellent for repair damaged skin and boost energy levels.

Chili Pepper

Chili peppers provide excellent health benefits, can aid digestion, soothe sore throat, boost immune system and fight cancer.

Chives

Antibacterial properties, rich in Vitamin A and C, this ingredient
is decongestant agent and can help prevent cancer.

Chocolate (cocoa beans)

Cocoa contains flavonoids, antioxidants, beneficial for the heart 
and blood flow (consumed in moderation).

Cinnamon

Cinnamon contains fibre and calcium. 
This ingredient has anti-inflammatory properties and it can helps prevent heart disease.  Cinnamon is a natural high cholesterol treatment and it can lower blood sugar levels.  This ingredient also improves symptoms for type 2 diabetes. 
Cinnamon can soothe the stomach, prevent ulcers, reduce yeast   infections and it is connected to aid weight loss.

Coriander

Coriander is a natural aphrodisiac and can help prevent migraines. This ingredients is a good source of minerals like potassium, zinc, calcium and iron.  Zinc can prevent hair loss, regulate menstrual periods and promote healing of some skin condition like spots.

Courgette, Zucchini

Excellent health benefits and low in calories and low in fat, contains folic acid and potassium.

Cranberries

High in essential minerals and antioxidants. 
Reduces risk of urinary infections and cystitis symptoms. 
Helps prevent heart disease and cancer.

Cucumber

Cucumber is rich in Vitamin A and C and minerals like potassium. Great health benefits for skin and eyes.

Dates

Good source of estrogen. Can help  reduce menopausal symptoms. Rich in fibre, can reduce cholesterol levels.

Dill

Dill contains anti-cancer healing agents.  It can be used to treat digestive disorders, flatulence and colds.  Alleviates digestive disorders and pain caused by trapped wind.

Dragon Fruit

Contains Vitamin C, helps prevent diabetes.

Eggs

Eggs are a good source of protein, essential for boosting immune system and energy levels.  This ingredient contains vitamin B12, essential to create red blood cells and to  keep nervous system healthy.  Promotes positive mood.  Health benefits include good source of  Vitamin D, Vitamin E, Omega-3 and calcium.

Elderberry

Berries have decongestant properties,  alleviate sore throat and respiratory conditions.

Fennel

Alleviates trapped, helps loose weight as this ingredient is an 
appetite suppressant.

Figs

Figs can ease digestion and increase the mobility of male sperm.  This ingredient can help  to overcome male sterility.  Provides excellent health benefits.  Good source of fibre and minerals. Help promote healthy  bowel function, lower cholesterol, regulate blood pressure.  Excellent aid to weight loss as part of a controlled diet.  Helps stop  strokes and helps fight against cancer.

Fish

Fish protects the heart, helps boosts memory, fight cancer and supports immune system.   It  promotes mobility of white blood 
cells.  Also a great immune booster as it is an excellent source 
of protein.  
This ingredient also improves blood flow. Salmon contains Omega 3 oils like Triglyceride, promotes a healthy heart and bones. Also a good source of  Calcium, iron, Vitamin A, B and D.  Beneficial to brain function, eyesight  and hormonal balance. Mussels are high in Vitamin B12, folate (form of water soluble Vitamin  B9) and zinc. The zinc may contribute to increase in libido, improve skin and hair loss conditions.  Tuna and Mackerel also contain Omega 3 fatty acids. It is a great immune booster and  promotes mobility of white blood cells.                           

Garlic

This ingredient is an antifungal agent, it can be used as natural antibiotic to treat yeast infection.  Health benefits include to lower cholesterol and control blood pressure. It is also claimed that it contributes to fight cancer, kill bacteria and fight infections.  For more benefits of eating garlic click here

Ginger

Ginger is a natural antiseptic, used to treat colds and digestive problems.  It has anti-flammatory properties. This ingredient is also known to improve libido. It can help settle diarrhea symptoms.

Goji Berry

Goji berries are high in antioxidants, full of essential minerals and amino acids. Promotes body fat loss and has been found to be more nutritional than spinach.  Helps fight bacterial infections.

Grains

Grains and cereals contained in flour are rich in carbohydrates which can boost your energy levels quickly.

Grapefruit

Citrus family, can be used to reduce yeast infections or Candida.  Promotes weight loss and it can lower cholesterol levels. 
Protects against heart disease and strokes.

Grapes

Excellent health benefits.  Increase body flow and promote good 
heart vitality.

Green beans (Runner or French)

Green beans lower blood pressure, promotes healthy heart and bones. Contains antioxidants to help balance cholesterol levels. 
This ingredient is low in calories but high source of energy.

Honey

Honey aids digestion, boosts energy levels and helps fight allergies. 
This ingredient helps heal wounds, aids digestion and guards against ulcers.

Horse Radish

Helps stimulate muscles, promotes healthy blood flow and function  digestive system.

Juniper Berries

Used to treat urinary infections.  This ingredient has anti-flammatory and antioxidant properties.  It  can lower blood pressure, relieve cold symptoms. Alleviates cough and reduces bacterial infections.

Kale

Rich in B1, B2, B6, C, E, minerals and carotenes. Helps prevent cancer. Low in calories

Kiwi

Kiwi provides an excellent source of Vitamin C. Also contains vitamin A and E, potassium and magnesium. It promotes better respiratory health.

Leeks

Contain high amounts of fibre, folic acid, calcium, potassium and Vitamin C. Helps treat arthritis, contains antiseptic properties, prevents cancer.

Lemon

Lemons are an excellent source of vitamin C and have antioxidant and anti-cancer properties. Whole lemons like limes have properties that help combat cancer, protect the heart, control blood pressure and promote smooth skin. Helps prevent breast cancer.

This ingredient can promote a healthy digestive system, it detoxifying properties can help liver function and relieve sore throats.  Lemon juice can help prevent salts forming kidney stones and reduce hot flashes.

Lettuce

Lettuce is a good source of Vitamin A, folic acid, antioxidants and is low on calories.  Excellent health benefits  include  aid to weight loss.

Lime

Lime like other citrus fruits can reduce the risk of heart disease and cancer.  Lime contains essential vitamins and minerals.

Mango

Mango has great properties which help fight cancer, boots memory, can regulate thyroid, and aid digestion.

Melon

Rich in beta-carotene, fibre, potassium and Vitamin C, low in calories. 
Helps treat kidney disorders, prevent cancer, heart disease, diabetes. Regulate blood pressure.

Milk

Milk is high in phophorus, protein and magnesium, calcium.  Reduce risk cancer, heart disease, bone disease and dental problems.

Mint

Mint can be used as a muscle relaxant for digestive tract, it can reduce blocked nose symptoms.

Mushrooms

Mushrooms are low in calories and high in potassium. This ingredient can help lower cholesterol and reduce heart attack risk. Mushrooms can help control blood pressure, kill  bacteria, fight cancer and strengthen bones.  It is also low in calories.

Mustard

Mustard is an antibacterial and antifungal agent.  It stimulates blood circulation and helps fight cold symptoms.

Nettles

Nettle, also known as Urtica Dioica. Rich in Vitamins and minerals. Promotes healthy immune system, reduces respiratory symptoms 
and protects against infection.

Nuts

Almond, pine nuts, peanuts, pistachio, walnuts, cashew (rich in 
vitamin B, K and pantothenic acid), hazelnuts. The main health benefit of these nuts is the they are a natural energy booster.

Good Vitamin, mineral and protein source (alternative protein source for Vegans) Beneficial for bones, preventing heart disease,  reduce risk of cancer,  regulate diabetes and help control production of red blood cells.  Nuts can promote healthy brain function. Part of group of foods that fight high cholesterol levels, specially almonds and pistachios.

Oats

Oats can help prevent cancer, promotes healthy bowel movement. 
It can help regulate diabetes. This ingredient can help fight cholesterol levels.

Olive oil

Olive oil health benefits include to protect the heart, promote weight loss and to help fight cancer. Helps promote healthy skin, therefore delay signs of ageing.

Olives

Olives are a good source of Vitamin E, delay the ageing process and reduce risk of heart disease. Also contain antioxidants to improve eyesight.  This ingredient also promotes healthy function of ovaries.

Onions

Onions are an immune booster, contain Vitamin C, Quercetin and is an excellent antioxidant.  Also good for muscles.  This ingredient is rich in sulphur compound Thiosulfinate which is anti-inflammatory.  It can aid digestion and promote a healthy heart.  Contains cleansing properties, helps dispose of body toxins, reduces cholesterol, blood pressure and sugar levels.

Oranges

Orange health benefits include: High in Vitamin C and iron. Lower cholesterol and reduce risk of bacterial infections and cancer. 
It can help to prevent colds.

Papaya

Provides excellent health benefits as papaya contains enzymes, 
aids digestion and skin repair.

Paprika

Paprika is an antibacterial agent made from dry pepper Capsicum, it contains more Vitamin C than tomatoes. This ingredient can improve digestion and increase blood circulation.

Parsley

Good source Vitamin A, iron, magnesium, potassium, anti-flammatory, used as a diuretic.  Reduces water retention and can help treat bladder problems. Beneficial  against Anaemia.

Parsnip

Contains good source folic acid, Vitamin C, copper and fibre. Low in calories. Helps prevent strokes, alleviate respiratory problems. 
Can be used to treat kidney stones.

Passion Fruit

Helps regulate blood pressure.

Pasta

Pasta is a great source of carbohydrates, boosting energy levels. 
Whole wheat pasta can help prevent breast and colon cancer. 
This ingredient also contains folic acid which can help treat asthma, constipation and allergies.

Peach

Rich in Vitamin A and B, good for nervous system, can help regulate digestive system and reduce cholesterol. It can help to prevent cancer, renal disease and Anaemia. Contains magnesium to promote a healthy immune system.

Pears

Contains Vitamin A, B, C,  and folic acid, Also rich in mineral like 
copper, phosphorus and potassium. This ingredient has antioxidants, beneficial to regulate blood pressure and cholesterol levels. It prevents cancer and promotes a healthy immune system. Facilitates digestion or constipation symptoms.

Peas (green)

Sweet peas contain protein lectins, good for blood circulation.  High source of iron (to treat Anaemia), Vitamin A and C. This ingredient promotes a healthy heart and immune system.  It can prevent cancer, reduces fatigue and signs of ageing.

Pepper

Peppers health benefits include to aid digestion, help fight cancer and boost the immune system.

Pepper (spice)

Pepper corns induce sweating and have antioxidant agent, facilitates digestion (eaten in moderation) and promotes a healthy immune system.

Pineapple

Pineapple can help strengthen bones, relieve colds, aid digestion and can reduce diarrhea symptoms

Pomegranate

Good source of estrogen. Can help  reduce menopausal symptoms. 
Rich in antioxidants, this ingredient can promote a healthy heart.

Potatoes

Potatoes eaten in moderation are non fattening, great source of carbohydrates, potassium and fibre. Good for the heart and lowers 
blood pressure. This ingredient contains chemical Kukoamines which is said to improve sleep disorder.  Potatoes are an excellent source of Vitamin C , B and minerals.  It can lower stress levels, help prevent heart disease and cancer.  It contains antioxidants which help fight cancer and reduce risk of constipation and ulcers.

Prunes

Promotes health bowel movement and can help reduce cholesterol 
levels.  Promotes a healthy heart.

Radish

Aid to weight loss as it is low in calories.

Raspberry

Contains a good source of Vitamins and minerals, low in fat but rich in antioxidants. Reduces blood flow during menstrual periods. Can 
help reduce inflammation and prevent cancer.

Rhubarb

Good source of Vitamin C, calcium and fibre. Low in calories, can 
reduce cholesterol and boost energy levels.

Rice

Rice contains good source of protein, iron and vitamin C. 
This ingredient contain folic acid, it can help treat asthma and 
promotes weight loss, in particular brown rice.  Rice can help protect your heart, regulate diabetes and fight against cancer and prevent strokes.

Rocket Leaves

Rocket contains folic acid, beta-carotene and Vitamin A and C. 
This ingredient helps  prevent cancer.  Lowers risk of heart disease 
and strokes by reducing homocysteine levels (essential amino acid  which also needs to be balanced).

Rosemary

Rosemary can help fight infection and assist drainage for Lymphatic disorder. Adding rosemary ingredient to your diet, can also help treat yeast infection.

Sage

Good for sore throats, digestive system and to boost memory.

Seaweed

Seaweed health benefits include: Rich in minerals and antioxidants, low in calories, excellent for heart and to prevent cancer.

Sesame Seeds

Sesame seeds contains two fibers: sesamin and sesamolin which 
can lower cholesterol. Also good source of Vitamin B, and minerals  magnesium, iron, copper, zinc and calcium. Copper is beneficial to  treat arthritis.

Soya

Low in calories and fat. Good source of protein, specially in a 
vegan diet. It can lower cholesterol. It can promote healthy immune system, prevent heart disease, diabetes and cancer. Made from 
whole soybeans, tempeh is a good soy food high in fibre and 
minerals.  Recommended to low fat diets and/or diabetics.

Spinach

Spinach contains high levels of iron and calcium essential to healthy bones and kidney function.  Also rich in antioxidants.

Strawberry

High in Vitamin C and antioxidants, beneficial for rheumatic conditions and reducing risk of cancer.

Sweet Potatoes/Yams

Have low GI (Glycemic Index), boost energy levels and promote a 
positive attitude. Recommended for a diabetic diet.

Sweetcorn

High in iron potassium and folate, it has antioxidant properties 
which may help prevent heart disease and cancer. It also contain
Vitamin B1, B5 and C. This ingredient consumed regularly can help smokers to reduce risk of lung cancer.

Thyme

Thyme can boot immunity, increasing  production of white blood 
cells. Rich in iron, it can also be used to treat yeast infection.

Tomatoes

Tomatoes are loaded with lycopine, beneficial to the heart and 
blood cells. It is also claimed that it prevents prostate and reduces
risk of cancer.  This ingredient contains lycopine (levels increase 
when cooked) can help prevent certain types of cancer like prostate.  Tomatoes are very good for the heart and blood.  Can lower cholesterol and protect prostate.

Turmeric

Used to treat stiff joints, heart  and skin conditions. This ingredient
is an anti-flammatory agent and can be also be used to treat arthritis.

Water Cress

High in Vitamins and minerals. Used to treat arthritis and respiratory conditions. Helps prevent cancer.

Water Melon

Water melon can protect prostate, promote weigh loss, lower 
cholesterol, improve blood pressure and reduce risk of strokes.

Watermelon

Aid to weight loss, high in fibre.  Reduces the risk of prostate, help
lower cholesterol levels, reduce blood pressure and it can help
prevent strokes.

Yogurt

Yogurt can reduce ulcers, strengthen bones, lower cholesterol, aid digestion and support immune system. A healthy colon should 
contain friendly bacteria (85% lactobacillus and 15% coliform bacteria).  Friendly bacteria is found in yogurt which it is essential to our digestive system. Regular intake can reduce bloating, flatulence and constipation.  Also natural treatment for yeast infection.