1. Kale

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Packed with vitamin and minerals – WebMD

  • Low in calories
  • High fiber
  • High in Vitamin A, good for vision
  • High in vitamin K, good for the blood
  • High in Calcium, good for sustaining a good metabolism
  • High in iron, good for carrying around oxygen to different areas of the body
  • Good if you are looking to detox your body
  • Studies have shown that it provides a lower risk in various cancers

Possible recipe: Kale Pesto  

2. Blueberries

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Low in calories and high in nutrients – Alison Hornby, a dietitian and British Dietetic Association (BDA) spokesperson

  • Strengthen blood vessels
  • Help with better vision
  • Vitamin K1 (reduce blood clot)
  • Vitamin C (skin and immunity)
  • One of the highest antioxidants (key disease-fighting compounds)

Possible recipe: Blueberry Muffin

3. Avocados

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Promote cardiovascular health and better blood flow for better performance – Expert from Biotrust Nutrition

Possible recipe: 5 ways to do avocado toast 

4. Broccoli

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An 80g serving will count towards your 5 A Day – Alison Hornby

Possible recipe: Butternut & broccoli super salad with mackerel 

5. Nuts

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Maintain your blood pressure at a healthy level and improving blood lipids, (lessen risk of cardiovascular disease – Alison Hornby, a dietitian and British Dietetic Association (BDA) spokesperson

  • Lessen risk of heart disease, between 15% and 51% (base on epidemiological studies)
  • Good healthy fats
  • High in fiber
  • Almond (rich source of calcium)
  • Walnuts (good source of protein and slow-release energy)

6. Wholegrain

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A whole grain contains all edible parts of the grain, including the bran, germ, and endosperm – WebMD

  • Great source of fiber (lessen blood cholesterol levels)
  • Lowers risk of heart disease
  • Good aid for digestion
  • Help redistribution of fat
  •  Contains Iron (carry oxygen in the blood)

Possible recipe: Almond-Honey Power Bar

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