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.

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 is 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. 

Sesame seeds are a rich source of healthy fats, particularly monounsaturated and polyunsaturated fats, which support heart health by lowering LDL cholesterol levels. They are high in protein, fibre, and essential minerals such as calcium, iron, magnesium, and zinc, which contribute to bone health, immune function, and energy production. Sesame seeds are also packed with antioxidants, including sesamin and vitamin E, which help reduce inflammation and protect cells from oxidative stress. Their high fibre content supports digestive health, promotes satiety, and aids in blood sugar regulation. Additionally, sesame seeds are a good source of lignans, which may help improve hormonal balance and reduce the risk of chronic diseases.

Red onion contains 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.

Peppers (Capsicum) are an excellent source of vitamin C, which supports immune function, skin health, and the absorption of iron. They are also rich in vitamin A (from beta-carotene) and vitamin K, which promote vision health and bone health. Peppers contain a variety of antioxidants, such as flavonoids and carotenoids, that help reduce inflammation and protect against oxidative stress. They are low in calories, high in fibre, and contain potassium, which supports heart health and blood pressure regulation. Additionally, capsaicin, a compound found in some varieties has been shown to boost metabolism and promote fat burning, making peppers beneficial for weight management.

Broccoli is a nutritional powerhouse, packed with vitamins C, K, and A, as well as folate, fibre, and potassium. Known for its antioxidant properties, it helps protect against cell damage and supports immune health. Broccoli also contains sulforaphane, a compound that may aid in detoxification, reduce inflammation, and support heart health. Its high fiber content promotes digestive health, supports blood sugar regulation, and helps maintain a healthy weight.

Carrots are an excellent source of vitamin A in the form of beta-carotene, which supports vision health, particularly night vision, and helps maintain healthy skin. They also contain vitamin C, which boosts the immune system, and vitamin K, essential for bone health and blood clotting. Carrots are rich in fibre, which supports digestive health, aids in blood sugar regulation, and promotes satiety. Additionally, their antioxidants, such as beta-carotene and lutein, have anti-inflammatory properties and may help protect against chronic diseases like heart disease and certain cancers.

Sweetcorn is high in fibre and rich in carotenoids lutein and zeaxanthin, which support eye health and may help prevent cataracts and age-related macular degeneration (AMD). As a starchy food, it can impact blood glucose levels and should be consumed in moderation.

Mange tout (snow peas) is a nutrient-dense vegetable rich in vitamins C and K, which support immune health, skin health, and bone strength. They provide a good amount of fibre, aiding in digestion and helping to regulate blood sugar levels. Mange tout is also a great source of antioxidants like flavonoids, which help reduce inflammation and protect cells from oxidative stress. Low in calories and high in water content, they contribute to hydration

Soya beans (soybeans) are a highly nutritious legume, rich in protein, making them an excellent plant-based protein source. They are also packed with essential amino acids, fibre, and healthy fats, including omega-3 fatty acids. Soya are also a good source of vitamin K and B vitamins (especially folate), and minerals like iron, magnesium, and potassium. These nutrients support muscle function, bone health, energy levels, and heart health. Additionally, soya beans contain isoflavones, which are plant compounds that may help balance hormones, support menopausal health, and contribute to cancer prevention. They also promote digestive health and blood sugar control due to their high fibre content.

Pak choy (bok choy) is a nutrient-rich leafy green vegetable, high in vitamins A, C, and K, which support vision health, immune function, and bone health. It also contains calcium, iron, and potassium, which are essential for bone strength, muscle function, and heart health. Pak choy is a good source of fibre, promoting digestive health, supporting blood sugar regulation, and contributing to a healthy weight. Rich in antioxidants, it helps protect against cell damage and may reduce the risk of chronic diseases. Its high-water content also contributes to hydration and overall wellbeing.

Beansprouts are a low-calorie, nutrient-packed food rich in vitamins C and K, which support immune function, skin health, and bone strength. They are a good source of protein, fibre, and essential minerals like iron, calcium, and magnesium, which contribute to muscle function, bone health, and heart health. Beansprouts are also rich in antioxidants, including flavonoids, that help reduce inflammation and protect cells from oxidative stress. With their high-water content, they aid in hydration and support digestive health.

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.