Butternut Squash is a fibre-rich vegetable that supports digestion, regulates blood sugar, and aids in weight management. Packed with antioxidants like beta-carotene, vitamin C, and vitamin E, it helps protect vision and promote healthy skin. As a nutrient-dense food, it provides essential vitamins A, C, and E, along with potassium and magnesium, supporting overall health. Its immune-boosting properties, thanks to vitamin C and magnesium, contribute to a stronger immune system. Additionally, its fibre content aids in cholesterol management, promoting heart health, while its compounds may help reduce the risk of colorectal Cancer.

Beetroot is rich in vitamins C, B6, folate, iron, and potassium. High in nitrates, it supports heart health, lowers blood pressure, and boosts circulation. Its betalain antioxidants have anti-inflammatory and detoxifying properties, while fibre aids digestion and blood sugar control. Beetroot may also enhance stamina and exercise performance. Betalains are natural pigments found in plants and fungi that are red or yellow in colour. They are water-soluble and derived from tyrosine. Beetroot can also improve blood circulation and exercise performance by increasing levels of nitric oxide (a vasodilator).

Lentils are a nutrient-dense complex carbohydrate, rich in protein, fibre, B vitamins, folate, iron, and potassium. Their high fibre content supports digestion, promotes a healthy gut microbiome, aids cholesterol reduction, and helps regulate blood glucose levels. B vitamins and iron contribute to energy production and may help combat fatigue, while potassium and folate support heart health. With essential amino acids, minerals, and fibre, lentils are a valuable addition to a balanced diet.

Avocado is high in Omega 9 (and omega 3) which is shown to increase HDL (‘good’) cholesterol and decrease LDL (‘bad’) cholesterol, helps eliminate plaque in arteries, reduces risk factors for heart attack and stroke. It may also help insulin sensitivity and decrease inflammation. Avocado is also a rich source of powerful antioxidants: vitamins A, C, E, as well K and potassium can support respiratory health, vision, blood circulation, and cholesterol regulation.

Pumpkin seeds are rich in protein, fibre, healthy fats, magnesium, zinc, and iron. They support heart health, immune function, and bone strength while aiding digestion and blood sugar control. High in antioxidants, they help reduce inflammation and promote prostate and bladder health. Their magnesium content also supports relaxation and better sleep.

Sunflower seeds are rich in healthy fats, protein, fibre, vitamin E, magnesium, and selenium. They support heart health, immune function, and skin health while reducing inflammation. High in antioxidants, they help protect cells from damage, and their magnesium content supports muscle function and relaxation.

Kale is a nutrient-dense leafy green packed with vitamins A, C, and K, as well as calcium, iron, and antioxidants. It supports immune function, bone health, and heart health, while its high fibre aids digestion and blood sugar regulation. Rich in anti-inflammatory compounds, kale helps protect against chronic diseases and promotes healthy skin.

Walnuts are rich in omega-3 fatty acids, protein, fibre, antioxidants, magnesium, and vitamin E. They support heart health, brain function, and inflammation reduction, while promoting healthy aging. Their healthy fats aid cholesterol balance, and their rich source of polyphenols help protect against oxidative stress.

Oranges are rich in vitamin C, fibre, antioxidants, and potassium. They support immune function, heart health, and skin health, while aiding digestion and hydration. Their antioxidants, including flavonoids, help reduce inflammation and protect against cell damage.

Garlic is renowned for its antiviral, antibacterial, antifungal, diuretic, expectorant, and stimulant properties. It contains allicin, a powerful sulphur-based antioxidant. Key health benefits include lowering blood pressure and cholesterol, improving blood glucose markers, boosting immunity, and supporting a healthy gut microbiome.

Extra virgin olive oil (EVOO) is a nutrient-rich source of healthy monounsaturated fats, which support heart health by lowering LDL cholesterol and reducing the risk of heart disease. It contains powerful antioxidants, including oleocanthal, which may aid in cancer prevention, particularly for breast and digestive cancers. Rich in vitamin E and polyphenols, EVOO also promotes bone health by enhancing bone formation and reducing bone resorption. With potent anti-inflammatory properties, oleocanthal has affects similar to ibuprofen, helping to reduce inflammation. Its antioxidants and antibacterial compounds contribute to skin health, soothing and protecting the skin. Additionally, EVOO may support weight management by promoting satiety and regulating metabolism. It is also a source of vitamin K, essential for blood clotting and bone strength. Regular consumption has been linked to lower blood pressure and may help enhance brain function and cognitive health.