10 Common Nutrients in Vegetables

1. Beta-carotene: especially useful to the body as it is turned into vitamin A. Found in yellow, red, orange and dark green vegetables and fruit such as pumpkin, carrots, yellow beans, beetroot, blue berries, raspberries, spinach, kale, broccoli

2. Calcium: essential for developing and maintain strong bones. Found in green vegetables such as broccoli, spinach, kale and plain yoghurt. Do not rely on dairy foods as your only source of calcium – after all, where do cows get calcium?

3. Chlorophyll: for energy and the very basis of healthy. Found in all the green vegetables and their leaves, such as spinach, beetroot, kale, cauliflower, cabbage, salad leaves, etc

4. Flavonoids: these are antioxidants which help prevent degenerative diseases such as heart disease and cancer – eat your veggies!

5. Folic acid: essential for healthy blood. Found in beetroot, citrus fruit, green leafy vegetables and salad leaves

6. Iron: very important for well functioning red blood cells. Found in dark green leafy vegetables and beetroot

7. Magnesium: essential for growth and repair of the body. Found in peas, nuts and sesame seeds

8. Phosphorus: grow healthy teeth and bones. Found in cabbage, potatoes, oranges, cherries and currants

9. Potassium: important for cell function. Found in many vegetables and fruit, particularly bananas

10. Protein: an essential nutrient for all muscle building and maintaining, energy and growth. Found in beans, peas, lentils, nuts and seeds

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Top 20 recommendations for a healthy nutrition plan

Here are my top 20 recommendations for a healthy nutrition plan:

1. Cut out the following: Sugar; White flour (it's stripped of nutrients), Animal and vegetable fats and ALL margarines


2. Avoid excess soy and consider having none at all


3. Keep consumption of dairy products LOW


4. Don’t rely on ONE source of fibre, (i.e. wheat bran) include beans, pulses, fruits, vegetables, brown rice, oats, rye, barley, corn


5. Wheat bran is not a good choice - it inhibits mineral absorption


6. Keep alcohol consumption down


7. Limit salt – try not to add any to your food and never cook with it


8. Don't eat excessive amounts of animal protein


9. Protein is also found in nuts, seeds, peas, beans, lentils, sprouts and whole grains. All are rich in vitamins, minerals and protein


10. Avoiding carrying too much weight – it will reduce your life expectancy, and brings many diseases with it


11. Don't smoke or take recreational drugs


12. Ensure a HIGH intake of vegetables, especially green, leafy ones and preferably raw or steamed


13. Plenty of good quality fibre – many people need supplemental help here


14. Eat organic and free range where possible


15. Take regular MENTAL exercise - hobbies, reading etc


16. Prayer enhances immunity


17. Enjoyment of life also enhances immunity


18. If you are a vegetarian (but be aware of the long term dangers here) ensure sufficient protein and include the following: Rice with legumes or sesame seeds, Wheat with legumes/sesame seeds, Corn with legumes, Sesame seeds with either beans or wheatQuinoa is a good source of protein


19. Regular exercise - even if it is just a 15 minute walk


20. Have a goal in life - raises your immunity!

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