Onions: Contain a high level of quercetin, an antioxidant that helps strengthen damaged cells. Onions also help raise "good" cholesterol levels.
Garlic: Promotes the growth of white blood cells, the body's natural germ fighters. Both fresh and dried garlic have been shown to lower harmful LDL cholesterol and high blood pressure.
Broccoli: Rich in magnesium and vitamin C, it's one of the most powerful immunity boosters available.
Quinoa: This grain-like seed is a complete protein food, which means it contains all the essential amino acids your body needs to build muscle and repair itself.
Kale: Jam-packed with essential vitamins and minerals, it also contains lutein, an important nutrient.
Wild salmon: A great source of omega-3 fats – the ultimate anti-ageing nutrient – plus loads of vitamin D and selenium for healthy hair, skin, nails and bones.
Nuts: These contain healthy oils, fibre, vitamins, minerals, potent phytochemcials and the amino acid arginine.
Spinach: Bursting with health benefits, it contains many phytonutrients and antioxidants, including vitamins K, C and E, folate, iron and carotenoids.
Sardines: High in omega-3 fatty acids, they contain almost no mercury and are loaded with minerals such as calcium, iron, magnesium, potassium and zinc.
Eggs: They contain high-quality proteins, essential minerals and
a every vitamin except C.
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