Tomatoes are rich in the carotenoid antioxidant Lycopene which is one of the most well studied nutrients in the prevention of prostate cancer and other illnesses. Nutrition Tip: cooking the tomato with a small amount of olive oil, it then releases even more of this magic carotenoid into your system. Also an excellent source of vitamin C and fiber as well as the essential mineral Potassium.
Contrary to popular belief, the skin of the product is not the best part. Remove the skin before using your tomatoes or use canned tomatoes in cooking if you have a troublesome tummy. Some people may be sensitive to tomato sauces because of its high natural chemical content, along with various other fruits and veggies – talk with an experienced dietitian about this.
Grape juice. That’s right, red grape juice like red wine (but without the problematic alcohol), is a source of the disease preventing Resveretrol – a naturally occurring plant polyphenol which may also play a key role in cardiovascular function. The fresher the better.
Umm, it’s high in sugar too, higher than most fruit juices in fact, so watch the size of your cup if you are looking at dropping some weight! A Resveratrol supplement is also available. TheNutritionist stocks a power vegan friendly protein drink that also contains a big dose of the Resveratrol.
Oats. What an underrated breakfast. Choice recently did a survey of a huge range of cereals. Believe me, very few met the criteria of what I would classify an acceptable boxed cereal (low in sugar, high in fiber). What’s best? Old fashioned oats porridge, made with your choice of milk (Organic unsweetened Almond milk is my favourite), with a small squirt of maple syrup and a few fine slices of banana – makes for a powerful cholesterol lowering food and wonderful for the health of your guts too. Being a wholegrain, it also contains B vitamins, vitamin E and various minerals.
A number of my patients report feeling uncomfortable after eating morning oats or feeling very hungry soon after. A new very chewable oats supplement snack is also available in Australia, talk with TheNutritionist.
Green leafy vegetables are high in fiber and packed with disease preventing antioxidants like the Flavonoids. Green veggies get their colour from chlorophyll. Also contains Vitamin K and a good source of Calcium too.
Note: Spinach however is high in oxalates that block the absorption of calcium, so focus more on broccoli, bok choy and other greenies.
Sweet potato are high in fiber and have a lower glycaemic index that regular potatoes – that means it’s more filling and gives more longer lasting energy. Rich in beta carotenes and lutein (great for eye health) and other antioxidants. Also a great source of Vitamin B6 and C.