Six things you should eat more of this season

Avocados are rich in vitamin E, which keeps the skin hydrated; beta carotene, a potent antioxidant; and energy-boosting B vitamins. PHOTO | FILE

What you need to know:

  • A diet that contains cruciferous vegetables, such as broccoli, sukuma wiki, cabbage and cauliflower, is estimated to contribute to a 50 per cent reduction in the incidence of cancerous tumours.
  • Tomatoes (even when cooked as a sauce) contain Iycopene, a power-packed antioxidant that gives vital protection against cancer and heart disease.

Here are some healthy staples to put into your basket in the lead-up to the overindulgence that comes with the festive season.

Almonds

  Almonds contain high doses of protein, calcium, good fats and fibre, making them a healthier snack than energy bars or crisps.

  Almonds boost skin and hair health, thanks to their high vitamin E content. Just a handful a day provides all the vitamin E you need.

Asparagus

  It contains beta-carotene, vitamins C and K and folic acid (especially important for women trying to conceive).

  It’s good for fighting intestinal bacteria and bolstering liver function.

Avocados

  Avocados are rich in vitamin E, which keeps the skin hydrated; beta carotene, a potent antioxidant; and energy-boosting B vitamins.

  They also contain monounsaturated fatty acids, which promote healthy blood and glowing skin.

  They’re one of the rare fruit sources of protein, so are ideal for vegetarians.

Broccoli

  A diet that contains cruciferous vegetables, such as broccoli, sukuma wiki, cabbage and cauliflower, is estimated to contribute to a 50 per cent reduction in the incidence of cancerous tumours.

  It contains calcium, iron, zinc and vitamins A, B3, B5, C and E, promoting good skin, bones and hair, and protecting against heart disease and immune disorders.

  It kills off Helicobacter pylori, the bacteria which causes ulcers.

Strawberries

  Strawberries contain more vitamin E than any other berry, and are also rich in vitamins A and K, beta carotene and folic acid.

  They’re also thought to have lots more benefits, from helping to eliminate arthritis and gout to removing stains from teeth and even whitening skin.

Tomatoes

  Tomatoes (even when cooked as a sauce) contain Iycopene, a power-packed antioxidant that gives vital protection against cancer and heart disease.

 Boasting big doses of vitamins A and C, tomatoes give you healthy hair, skin and eyes, and also boost the immune system.

 They contain potassium, which helps keep blood pressure low.