Butternut Squash

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.

Red onion            

Red onions contain higher levels of antioxidants, particularly quercetin and anthocyanins, which are known to combat oxidative stress and inflammation in the body. Quercetin in red onions can help lower blood pressure and reduce cholesterol levels, contributing to better heart health. They are also high in vitamin C, vitamin B6, and potassium. Not only is Vitamin C a powerful antioxidant it is also crucial in supporting collagen production for our skin and joints.

Garlic                     

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

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.

Ginger

Ginger is rich in antioxidants, vitamins, and minerals, offering anti-inflammatory, antimicrobial, and potential anti-cancer properties. Key compounds like gingerol, and zingerone can support digestion, easing bloating, nausea, and constipation. Its anti-inflammatory effects may help with arthritis, psoriasis, and lupus, while gingerol aids in blood sugar regulation. Ginger may also lower cholesterol, reducing heart disease risk, and alleviate pain from menstrual cramps, migraines, and arthritis. As a powerful antioxidant source, it helps protect cells from damage and supports overall health.

Chilli

Chillies are packed with antioxidants, vitamins, and minerals, offering a range of health benefits. They are rich in vitamin C, which supports immune function, and vitamin A, essential for eye health. The active compound capsaicin has powerful anti-inflammatory, pain-relieving, and metabolism-boosting properties. It may help support weight management by increasing fat burning and reducing appetite. Chillies can also improve heart health by lowering blood pressure and cholesterol levels, while their antimicrobial properties may support gut health. Additionally, capsaicin has been studied for its potential neuroprotective and anti-cancer properties, making chillies a valuable addition to a healthy diet.

Coconut milk

Coconut is a nutrient-dense food rich in healthy fats, fibre, vitamins, and minerals. It contains medium-chain triglycerides (MCTs), which may boost metabolism, support brain function, and aid weight management. High in fibre, coconut promotes digestive health and helps regulate blood sugar levels. Its antioxidants and antimicrobial properties support immune function and skin health. Coconut is also a good source of potassium, magnesium, and iron, essential for heart health, muscle function, and energy production.

Lime                   

Limes are rich in antioxidants that help reduce inflammation and may protect against chronic illnesses. They are an excellent source of vitamin C, with one lime providing 32% of the daily requirement, supporting immune function. Limes also contain small amounts of protein, vitamin A, calcium, and iron, contributing to overall health.

Coriander            

Coriander leaves are rich in vitamins A, C, and K, as well as magnesium, iron, calcium, and manganese. With potent antioxidant and detoxifying properties, they support liver health by chelating heavy metals. Coriander may also aid digestion, act as a natural diuretic to help lower blood pressure, and contribute to LDL cholesterol reduction. Additionally, its enzymes may assist in blood glucose regulation.