The avocado is considered a ‘complete’ food whereby it provides in excess of 25 essential nutrients, including: vitamins A, B, C, E and K, iron, copper, phosphorus, magnesium, and potassium. Avocados also provide fibre, protein, ‘good’ fat, and beneficial phytochemicals such as beta-sitosterol, glutathione and lutein.

The avocado’s nutritional profile boasts an array of health-promoting properties – antioxidant activity, and heart, eye, kidney and prostate health, to name but a few. The avocado’s high monounsaturated fat content is known to improve skin texture, boost energy production, lubricate and reduce inflammation in joints, support the immune system, lower cholesterol, increase metabolism, and they can actually help you to burn off that beer gut!


Beans are a versatile, low-fat, nutrient-dense food. Rich in protein, beans also contain good doses of folic acid, molybdenum, phosphorus, iron, magnesium, manganese, and potassium. Their soluble fibre content can help to lower cholesterol thus reducing your risk of cardiovascular disease, and their inherent insoluble fibre can help to keep constipation at bay. The other good news is that half a standard-sized tin of baked beans can count as one portion towards your five-a-day – although, look out for reduced-salt and sugar versions.


Despite its low-calorie status, broccoli packs a punch in the vitamin, mineral, and phytochemical stakes. It is an excellent source of vitamins A, B6, C, E and K, as well as folic acid, phosphorus, potassium, magnesium, and fibre. Broccoli’s lutein content has potent antioxidant properties, and is essential to eye health. Broccoli is a fantastic cancer-preventative food and, in fact, preliminary studies indicate that broccoli’s indole-3-carbinol compound can actually arrest the growth of prostate cancer cells. This compound also assists the liver’s detoxification of toxic compounds such as alcohol, over-the-counter drugs, and environmental pollution.

Cayenne pepper

Cayenne pepper’s intense heat is attributed to its high concentration of capsaicin and this compound does a lot more than add ‘va-va-vroom’ to your food! Capsaicin is renowned as an effective pain reliever and digestive aid, and for its cardiovascular benefits. Capsaicin can lower body temperature which is ideal for the hot, sweaty days ahead, and it can also increase your basal metabolic rate and burn fat for energy. Note that although chilli powder may strongly resemble cayenne pepper, the former is actually a combination of several spices – cayenne, cumin, ginger, oregano and turmeric, for example.


Ginger is an excellent remedy for gastrointestinal problems including wind, bloating, indigestion, nausea, and vomiting ... just what you need after a night on the beers! An effective antioxidant, ginger also has powerful anti-inflammatory action and is therefore ideal for all manner of aches and pains, particularly when you’ve been overdoing it at the gym.


Oats are a good source of vitamin B1 and various minerals including magnesium, manganese, selenium, iron, and phosphorus. Oats are also an excellent source of soluble dietary fibre which helps to lower cholesterol thanks to its rich beta-glucan content. Indeed, one bowl of porridge a day can typically lower total cholesterol by 8-23% in men diagnosed with high cholesterol. Oats are also good for blood-sugar balance which is essential for sustained energy, good mood, and optimal brain function.


Oysters contain the highest concentration of zinc of any food which may explain their reputation as nature’s aphrodisiac. Research indicates that zinc may be essential to male sex hormone function – particularly testosterone, reduced prostate enlargement, and it is a key nutrient for sperm production and motility. Zinc has a number of other essential functions within the body including immune system support, healthy skin and wound-healing, and the maintenance of sight, taste and smell.


Salmon is a high-protein fish and contains vital nutrients including potassium, selenium, vitamin B12, niacin, and phosphorus. Additionally, salmon is rich in omega-3 fatty acids which are essential to cardiovascular health, brain function, joints and bones, and immunity. Where possible, opt for wild salmon as this has been shown to have 20% more protein and 20% less fat than farmed salmon.


Tomatoes are an excellent source of vitamin C, biotin, and vitamin K. It is their lycopene content, however, which make the tomato a top-ranking food. The carotenoid lycopene is a powerful antioxidant and has been shown to be extremely protective against various cancers – especially those of the colon, lungs, skin, and prostate. Tomatoes are also beneficial for eye health, and they are known to lower the risk of heart disease. Note that processing enhances this fruit’s lycopene content whereby you actually get up to five times more lycopene from tomato purée and tomato juice than you would from its raw state. To really boost your absorption of lycopene, combine your tomatoes with a drizzle of olive oil.


Natural, live yoghurt contains beneficial bacteria which are essential to optimum health. These probiotics provide immune system support, assist digestion, enhance mineral absorption, and act against disease-causing moulds, yeast and fungi. Combine natural, bio-live yoghurt with fresh fruit and a sprinkle of nuts and seeds for a healthy start to the day.

Author's Bio: 

Janine Fahri is the founder of NutriLife Clinic in Marylebone, Central London.

Adopting a pragmatic and caring approach, she specialises in the provision of personal programmes tailored to suit individual nutrition and lifestyle needs. Her patients have a broad range of health requirements and include people of all ages from young children to the elderly.

Janine also lectures to the medical profession on specialised subjects including the role of Nutritional Therapy in digestive dysfunction, inflammation and pain management.

Janine carries professional indemnity insurance and is a full, accredited member of the British Association for Nutritional Therapy (BANT) whose Code of Ethics and Practice governs standards of professional practice in Nutritional Therapy.

For further information, please visit http://www.nutrilifeclinic.com