6. Ground Flaxseeds are associated with heart health and the prevention of stroke and cancer. They are a rich source of fibre, omega-3 fatty acids and lignans, which have antioxidant properties. Some research has shown that a diet rich in soy products and flaxseeds can help ease the symptoms of menopause in some women.
Good for you recipes:
Farmland Flax Cookies
Country Seed Bread
7. Garlic contains allylic sulphides, phytochemicals that may have cancer-fighting properties. Garlic is being studied for its antioxidant activities and potential heart-healthy benefits -- it is suggested it may lower cholesterol and blood pressure and prevent blood clots.
Good for you recipes:
Roasted Garlic and Tomato Savoury Custard
Roasted Garlic Soup and Tomato Salsa
8. Onions contain quercetin, an antioxidant that may reduce the risk of heart disease by preventing LDL cholesterol from oxidizing, which causes it to become artery-clogging.
Good for you recipes:
Balsamic Onion Crisp
Caramelized Onion Pie with Rice Crust
9. Legumes include dried beans and lentils. They are low in fat and sodium and are generally good sources of both soluble and insoluble fibre, protein, iron, calcium and folate.
Good for you recipes:
Lentil Curry with Squash and Spinach
Black Bean Chili with Avocado Salsa
10. Nuts and seeds are great sources of protein, fibre, iron and vitamin E. They're high in fat, but many varieties contain healthy fats as well as an array of antioxidants. Walnuts, for example, are a source of omega-3 fatty acids and ellagic acid, a compound with cancer-fighting properties. Pumpkin seeds are a source of phytosterols, which compete with cholesterol for absorption in the gut and may lower cholesterol levels.
Good for you recipes:
Sesame Fish on Spinach
Sesame-Crusted Scallops with Black Bean Sauce
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