Eat Greek for a Week: Fabulous food that will improve your health in seven days - Tonia Buxton (2015)
WONDERFOODS
We all know some foods are better for us than others. Here’s some additional information on a few truly ‘wonder’-ful and health-giving foods.
OLIVE OIL
NUTRITIONAL INFORMATION
Vitamin E, Vitamin K, Iron, Monounsaturated fat
HEALTH BENEFITS
✵ Reduces risk of type 2 diabetes when compared to low fat diet
✵ Slows the ageing of the heart by keeping arteries healthy
✵ Lowers bad and regulates good cholesterol
✵ Known to reduce inflammation
✵ Can lower risk of stroke
✵ Can reduce the risk of cancers including skin and breast cancers
✵ Rich in antioxidants
✵ Can reduce the risk of rheumatoid arthritis
✵ Aids in alleviation of Hypertension (high blood pressure)
✵ Enhances insulin sensitivity and improves blood sugar control
✵ May reduce risk of Alzheimer’s disease
✵ Shown to reduce levels of obesity, in spite of having a high calorific content
✵ Aids in calcium absorption
✵ Improves bone mineralization
✵ Aids in the protection against osteoporosis onset
TAHINI
NUTRITIONAL INFORMATION
Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E, Calcium, Phosphorus, Magnesium, Potassium, Iron, Dietary Fibre, Omega-3, Omega-6
HEALTH BENEFITS
✵ Prevents anaemia
✵ Aids liver detoxification
✵ Maintains healthy skin
✵ Maintains healthy muscle tone
✵ Easy to digest, assisting in weight management
✵ Can increase energy levels
GARLIC
NUTRITIONAL INFORMATION
Carbohydrates, Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic Acid), Vitamin B6, Vitamin C, Calcium, Dietary Fibre, Magnesium, Phosphorus, Manganese, Selenium, Iron, Potassium, Copper, Zinc
HEALTH BENEFITS
✵ Increases immune function
✵ May reduce risk of colon cancer
✵ Known to provide protection against heart disease
✵ Aids in alleviation of cardiovascular disease
✵ Known to reduce and aid in the treatment of high blood pressure
✵ Can promote eye health
✵ Aids in the protection against osteoporosis
✵ Can help prevent stroke
✵ Reduces risk of type 2 diabetes
✵ Can reduce frequency of migraine headaches
✵ Offers alleviation of Premenstrual Syndrome (PMS)
✵ Antioxidant protection
✵ Found to be helpful in prevention of epileptic seizures
✵ Aids in prevention of alopecia (spot baldness)
✵ Crushed raw garlic contains an antibiotic called allicin, thus, it is good to eat garlic when you have a cold or flu
✵ As a blood thinner, garlic is thought to promote cardiovascular health and reduce the chance of heart attack
✵ Garlic is also a cholesterol-lowering food
TOMATOES
NUTRITIONAL INFORMATION
Vitamin A, Lycopene, Vitamin C, Vitamin K, Manganese, Potassium
Less than 5%
Vitamin B6, Vitamin B9 (Folic Acid)
HEALTH BENEFITS
✵ Increases protection against bacterial and viral infections
✵ Strengthens the immune system
✵ Reduces the risk of many cancers including colon, breast, prostate
✵ Offers protection against heart disease
✵ Aids in alleviation of cardiovascular disease
✵ Aids in alleviation of hypertension
✵ Keeps the skin healthy
✵ Can offer some protection against Alzheimer’s disease
✵ Aids in the protection against osteoporosis
✵ Beneficial for stroke prevention
✵ Effective for weight control diets
✵ Excellent antioxidant properties
✵ Found to aid in prevention of epileptic seizures
✵ Aids in the prevention of alopecia (spot baldness)
✵ Tomatoes are high in the powerful cancer-fighting antioxidant lycopene, especially prevalent in cooked tomatoes
CHICKPEAS
NUTRITIONAL INFORMATION
Vitamin A, Vitamin C, Vitamin E, Vitamin K, Choline, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Potassium, Phosphorus, Magnesium, Calcium, Iron, Selenium
Less than 5%
Zinc, Manganese
HEALTH BENEFITS
✵ Reduces cholesterol and risk of heart disease
✵ Strengthens bones and bone health
✵ Aids vasodilation and healthy blood pressure
✵ Aids weight management as a bulking agent
✵ Prevents some digestive disorders
✵ Reduces risk of coronary heart disease
✵ Lowers iron deficiency
✵ Stabilises and lowers blood sugar
✵ Protects against osteoporosis
✵ May modulate oestrogen and lower risk of breast cancer and aid in hormone production
LEMON
NUTRITIONAL INFORMATION
Vitamin C, Potassium, Water
Less than 5%
Calcium, Iron, Magnesium, Vitamin B1 (Thiamin), Vitamin B6, Vitamin B9 (Folic Acid)
HEALTH BENEFITS
✵ Increases immune function
✵ Offers protection against heart disease
✵ Aids in alleviation of cardiovascular disease
✵ Aids in alleviation of hypertension
✵ Aids in the protection against osteoporosis
✵ Beneficial for stroke prevention
✵ A known anti-inflammatory
✵ Flavonoids found in lemons are believed to have antioxidant and anti-cancer properties
CHILLI
NUTRITIONAL INFORMATION
Vitamin A, Vitamin B6, Vitamin B9 (Folic Acid), Vitamin C, Vitamin K, Magnesium, Manganese, Iron, Potassium, Copper
HEALTH BENEFITS
✵ The capsaicin in peppers acts as a vasodilator, helping to increase blood flow to all parts of the body and lower blood pressure
✵ Offers increased protection from bacterial and viral infections
✵ Increases immune function
✵ Reduces some cancer risk
✵ Offers protection against heart disease
✵ Can slow the ageing process
✵ Aids in DNA repair and protection
✵ Aids in alleviation of cardiovascular disease
✵ Aids in alleviation of hypertension
✵ Aids in protection against Alzheimer’s disease
✵ Offers osteoporosis protection
✵ Beneficial for stroke prevention
✵ Reduces risk of type 2 diabetes
✵ A known metabolism booster
✵ Reduces the frequency of migraine headaches
✵ Offers alleviation of Premenstrual Syndrome (PMS)
✵ Delivers antioxidant protection
✵ Can aid in prevention of epileptic seizures
✵ Aids in the prevention of alopecia (spot baldness)
AUBERGINES
NUTRITIONAL INFORMATION
Vitamin B1 (Thiamin), Dietary Fibre, Manganese.
HEALTH BENEFITS
✵ Aubergines are high in antioxidants and are thought to contain chemicals which can help reduce cholesterol
✵ Aids in the protection against osteoporosis
✵ Offers antioxidant protection
✵ Aids in prevention of epileptic seizures
✵ Aids in prevention of alopecia (spot baldness)
YOGURT
NUTRITIONAL INFORMATION
Nutrition varies by brand!
Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin D, Calcium, Potassium, Phosphorus, Zinc
HEALTH BENEFITS
✵ Aids in weight management by creating less cortisol
✵ Aids healthy digestion
✵ Contains beneficial bacteria
✵ Helpful in weight loss, healthy snack making you feel fuller
✵ Boosts the immune system
✵ Protects teeth and gums
✵ Probiotic which can strengthen immune system and functionality
✵ Prevents and treats osteoporosis
✵ Increases bone mass
✵ Can discourage vaginal infections
✵ Aids recovery after working out
✵ Prevents hypertension
FETA
NUTRITIONAL INFORMATION
Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Calcium, Protein, Iron, Phosphorus, Selenium, Zinc
HEALTH BENEFITS
✵ Has one third of the calories and fat compared to most cheeses
✵ Aids in tooth and bone strength
✵ Helps metabolise fats
✵ Prevents heart disease by keeping red blood cells healthy
✵ Increases immune system functionality
ARTICHOKE
NUTRITIONAL INFORMATION
Vitamin B3 (Niacin), Vitamin B9 (Folic Acid), Vitamin C, Vitamin K, Magnesium, Phosphorus, Manganese, Copper
HEALTH BENEFITS
✵ Increases immune function
✵ Reduces some cancer risk
✵ Offers protection against heart disease
✵ Aids in regulation of blood sugar and insulin dependence
✵ Can slow the progression of AIDS
✵ Found to slow the effects of ageing
✵ Offers DNA repair and protection
✵ Aids in alleviation of cardiovascular disease
✵ Aids in alleviation of high blood pressure
✵ Offers protection against Alzheimer’s disease
✵ Aids in the protection against osteoporosis
✵ Reduces the risk of type 2 diabetes
✵ Reduces frequency of migraine headaches
✵ Offers alleviation of premenstrual syndrome (PMS)
✵ Offers antioxidant protection
✵ Aids in prevention of epileptic seizures
✵ Aids in prevention of alopecia (spot baldness)
✵ Artichokes are known for the detoxification and regeneration of the liver, reducing sugar and cholesterol levels in the blood, and for aiding the gall bladder in the metabolism of fat.
EGGS
NUTRITIONAL INFORMATION
Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin D, Vitamin E, Vitamin K, Phosphorus, Selenium, Calcium, Zinc, Choline, Protein
HEALTH BENEFITS
✵ Aids healthy baby development during pregnancy
✵ Can raise levels of good cholesterol
✵ Maintains healthy skin
✵ Boosts energy metabolism
✵ Can aid mental functioning
✵ Strengthens nervous and immune system
✵ Aids in healthy reproductive organs
✵ Slows degeneration of the eye, and contains antioxidants which aid eye health
✵ Can increase muscle mass
✵ Can lower blood pressure
✵ Optimises bone health
✵ Known to aid in weight loss
ONIONS
NUTRITIONAL INFORMATION
Vitamin B6, Vitamin C, Dietary Fibre, Manganese.
Less than 5%
Potassium, Selenium
HEALTH BENEFITS
✵ Can increase immune function
✵ Can lower cholesterol
✵ Offers protection against heart disease and blood vessels
✵ Osteoporosis protection and increases bone density
✵ Gives antioxidant protection against fatty acids in the body
✵ Has anti-inflammatory properties
✵ Aids in prevention of epileptic seizures
✵ Aids in prevention of alopecia (spot baldness)
✵ A known antiseptic, good to eat when you have a cold.
✵ Also thought to be a blood thinner which is good for heart disease
WATERCRESS
NUTRITIONAL INFORMATION
Vitamin A, Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B6, Vitamin C, Vitamin K, Calcium, Phosphorus, Manganese, Potassium
HEALTH BENEFITS
✵ Wide range of health benefits being a diuretic, expectorant, hair tonic, digestive, promoter of hunger, stimulant against anaemia, regulator of blood sugar, and to help prevent certain types of cancer
✵ Increases protection from bacterial and viral infections
✵ Increases immune function
✵ Reduces the risk of some cancers including colon cancer
✵ Offers protection against heart disease
✵ Aids in alleviation of cardiovascular disease
✵ Aids in alleviation and protection of high blood pressure
✵ Aids in protection against Alzheimer’s disease
✵ Aids in the protection against osteoporosis
✵ Aids in stroke prevention
✵ Offers antioxidant protection
✵ Aids in prevention of epileptic seizures
✵ Can help the prevention of alopecia (spot baldness)
VINE LEAVES
NUTRITIONAL INFORMATION
Vitamin A, Vitamin K, Fibre, Iron, Calcium, Magnesium
HEALTH BENEFITS
✵ Aids weight control by keeping you feeling fuller
✵ Aids in cellular development
✵ Controls blood clotting
✵ Keeps the skin looking healthy
✵ Provides antioxidant protection
✵ Can prevent or slow down varicose veins
✵ Aids in healthy digestive system
✵ Keeps teeth and bones strong
✵ Promotes healthy blood circulation
✵ Prevents blood sugar spike by releasing sugar slowly into the blood stream
ALMONDS
NUTRITIONAL INFORMATION
Protein, Saturated Fat, Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B9 (Folate, Folic Acid), Vitamin E, Calcium, Dietary Fibre, Magnesium, Phosphorus, Manganese, Iron, Potassium, Copper, Zinc
HEALTH BENEFITS
✵ Increases immune function
✵ Can reduce the risk of certain cancers including colon cancer
✵ Offers protection against heart disease
✵ Known regulator of blood sugar and insulin dependence
✵ Slowing in the progression of AIDS
✵ Slowing in the natural effects of ageing
✵ Offers DNA repair and protection
✵ Offers protection against some dementia
✵ Aids in alleviation of cardiovascular disease
✵ Offers alleviation and control of high blood pressure
✵ Known to promote eye health
✵ Almonds are high in monounsaturated fat which helps to lower blood cholesterol. Half a cup of almonds per day has been shown to lower LDL cholesterol levels by 10%
✵ Offers protection against Alzheimer’s disease
✵ Aids in the protection against osteoporosis
✵ Aids in stroke prevention
✵ Reduces risk of type 2 diabetes
✵ Reduces frequency of migraine headaches
✵ Offers alleviation of Premenstrual Syndrome (PMS)
✵ Offers antioxidant protection
✵ Aids in the prevention of epileptic seizures
✵ Offers alleviation of the common cold
✵ Aids in prevention of alopecia (spot baldness)
✵ A known anti-inflammatory
OKRA
NUTRITIONAL INFORMATION
Vitamin A, Vitamin B1 (Thiamin), Vitamin B6, Vitamin B9 (Folic Acid), Vitamin C, Vitamin K, Calcium, Magnesium, Phosphorus, Manganese, Iron, Potassium
✵ Ten essential amino acids
✵ The mucilage from okra is used to sooth inflammation. Infusions of the pods have been used to treat urogenital problems and chest infections in India
✵ Offers increased protection from bacterial and viral infections
✵ Increased immune function
✵ Reduces the risk of some cancers including colon cancer
✵ Offers protection against heart disease
✵ Can slow the natural ageing process
✵ Offers DNA repair and protection
✵ Aids in recovery of cardiovascular disease
✵ Aids in alleviation of high blood pressure
✵ Offers protection against Alzheimer’s disease
✵ Aids in the protection against osteoporosis
✵ Aids in stroke prevention
✵ Reduces the risk of type 2 diabetes
✵ Reduces the frequency of migraine headaches
✵ Offers alleviation of Premenstrual Syndrome (PMS)
✵ Offers antioxidant protection
✵ Aids in prevention of epileptic seizures
✵ Aids in prevention of alopecia (spot baldness)
BANANAS
NUTRITIONAL INFORMATION
Vitamin B6, Vitamin B9 (Folic Acid), Vitamin C, Magnesium, Manganese, Potassium
HEALTH BENEFITS
✵ Increases immune function
✵ Aids in protection against heart disease
✵ Slows natural ageing
✵ Offers DNA repair and protection
✵ Offers alleviation of cardiovascular disease
✵ Offers alleviation and control of high blood pressure
✵ Aids in the protection against osteoporosis
✵ Offers protection against stroke
✵ Reduces risk of type 2 diabetes
✵ Reduces risk of Alzheimer’s disease
✵ Reduces frequency of migraine headaches
✵ Offers alleviation of Premenstrual Syndrome (PMS)
✵ Offers antioxidant protection
✵ Aids in prevention of epileptic seizures
✵ Aids in prevention of alopecia (spot baldness)
CELERY
NUTRITIONAL INFORMATION
Vitamin A, Vitamin B9 (Folic Acid), Vitamin K, Calcium, Dietary Fibre, Potassium
HEALTH BENEFITS
✵ Beneficial in the treatment of pain and rheumatism
✵ Celery is also a popular diet food as it is low in calories and high in fibre
✵ Increased protection from bacterial and viral infections
✵ Increases immune function
✵ Maintains healthy skin
✵ Reduces the risk of some cancers including colon cancer
✵ Aids in alleviation of cardiovascular disease
✵ Offers alleviation and control of high blood pressure
✵ Aids in the protection against osteoporosis
CINNAMON
NUTRITIONAL INFORMATION
Vitamin A, Vitamin C, Vitamin E, Vitamin K, Calcium, Iron, Magnesium, Zinc, Beta-Carotene, Dietary Fibre.
HEALTH BENEFITS
✵ A known appetite suppressant
✵ Highest antioxidant strength in any food
✵ Reduces risk of type 2 diabetes
✵ Regulates and reduces blood sugar in diabetics
✵ Reduces onset of arthritis and osteoporosis
✵ Antibacterial properties, reducing symptoms of colds, sore throat and cough
✵ Prevents certain cancers
✵ Reduces PMS symptoms
✵ Aids in cognitive function and delays the effects of Alzheimer’s disease
✵ Aids healthy blood circulation, boosting metabolism
✵ Has anaesthetic properties
✵ Prevents platelet clogging in blood vessels
✵ Aids digestion and reduces IBS symptoms
✵ Protects against coronary heart disease
✵ Reduces stroke rate
✵ Controls heart rate and blood pressure
TURMERIC
NUTRITIONAL INFORMATION
Vitamin B3, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Potassium, Iron, Manganese, Zinc, Calcium, Dietary Fibre
HEALTH BENEFITS
✵ A known anti-inflammatory
✵ Found to reduce risk and symptoms of arthritis
✵ High in antioxidants
✵ Strengthens immunity, reducing risk of infectious disease
✵ Controls blood pressure
✵ Controls bad cholesterol
✵ Offers protection against some cancers
✵ Reduces the risk of stroke
✵ Delays Alzheimer’s onset
MILK
NUTRITIONAL INFORMATION
Vitamin A, Vitamin B2, Vitamin B12, Calcium, Potassium, Selenium, Zinc, Magnesium
HEALTH BENEFITS
✵ Essential for building and maintaining bone and teeth
✵ Preventative of some cardiac diseases
✵ Aids in the maintenance of regular blood pressure
✵ Protects against some types of cancer such as colon cancer
✵ Reduces the risk of developing type 2 diabetes
✵ Aids in improving the performance of the nerve system
✵ Beneficial to growth
✵ Improves the digestion process
✵ Boosts natural immunity
✵ Know to protect eyesight
✵ Important for maintaining skin, hair, and delicate membranes
✵ Can treat dehydration
✵ Provides the body with energy
MINT
NUTRITIONAL INFORMATION
Vitamin A, Vitamin C, Iron, Calcium, Magnesium, Potassium
HEALTH BENEFITS
✵ Facilitates eye health
✵ Strengthens immune system
✵ Protects against some cancers including colon and rectal cancer
✵ Prevents against cardiovascular disease
✵ Maintains optimum blood health
✵ A powerful antioxidant
✵ Can relieve allergy symptoms
✵ A natural decongestant
✵ Calms indigestion
✵ Aids healthy digestion including relieving pain in IBS sufferers
CUMIN
NUTRITIONAL INFORMATION
Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E, Potassium, Calcium, Iron, Magnesium, Manganese, Phosphorus, Zinc, Beta-Carotene
HEALTH BENEFITS
✵ Aids in healthy skin
✵ Has natural anti-ageing properties
✵ Acts as an antioxidant aiding in prevention of age spots and sagging skin
✵ Aids lactation for mothers or mothers-to-be
✵ Lowers blood sugar levels
✵ Prevents type 2 diabetes
✵ Reduces anaemia
✵ Strengthens the immune system
✵ Aids in healthy menstrual cycle
✵ Used as some cancer treatments
✵ Aids in healthy metabolism
✵ Enzymes break down foods for healthy digestion
MASTIC
HEALTH BENEFITS
✵ Contains several antioxidants
✵ Has healing properties
✵ Has antibacterial properties
✵ Can ease gastritis and reduce inflammation in the digestive tract
✵ Lowers cholesterol
✵ Found to be protective of the liver
✵ Known to be antiviral
✵ Found to have anti-cancer properties
✵ Fights heartburn
✵ Reduces symptoms of indigestion
CORIANDER
NUTRITIONAL INFORMATION
Vitamin A, Vitamin B9, Vitamin C, Vitamin K, Manganese, Potassium, Calcium
HEALTH BENEFITS
✵ Clears skin
✵ Cures diarrhoea
✵ Beneficial for those suffering with diabetes
✵ Protects eyes from conjunctivitis
✵ A known diuretic
✵ Treats skin inflammation and disorders
✵ Lowers cholesterol
✵ Reduces anaemia
✵ Alleviates of some menstrual disorders
✵ Regulates blood sugar
✵ Alleviates hypertension
✵ Aids bone health
✵ Known to help cure ulcers
OREGANO
NUTRITIONAL INFORMATION
Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin K, Iron, Manganese, Beta-Carotene, Dietary Fibre, Zinc, Magnesium, Calcium.
HEALTH BENEFITS
✵ Controls blood cholesterol
✵ Aids in sweat production
✵ Helps gall bladder secretion
✵ A strong antioxidant
✵ Controls heart rate and blood pressure
✵ Strengthens immune function
✵ Medicinal properties aiding in relief of influenza, fever, indigestion and painful menstruation conditions
✵ Has anti bacterial properties
✵ Aids in healthy digestion