• NUTS: Nuts remain a good source of protein for those with a limited intake, however, they have a high kilojoule content, so eat in moderation if you are trying to lose weight! Walnuts are especially rich in monounsaturated fats and vitamin E.
• OYSTERS: Besides the legendary status they have as an aphrodisiac, they are rich in vitamin B12 and Zinc (zinc is important to the immune system that a mild deficiency can lead to an increased risk of infection).
• PROBIOTICS: Discover the wonder of using probiotics (live bacteria) in the prevention and treatment of diarrhoea and bacterial infections. Research is currently focusing on additional benefits such as enhanced immune function and a role of probiotics in cancer prevention.
• QUINCE: One 250g-quince supplies 37mg of vitamin C and 16g fibre – a really good choice of fruit!
• ROOIBOS TEA: Up your intake of rooibos tea. Research shows that the antioxidants in rooibos tea may help ward off cancer and heart disease. Furthermore, it does not contain tannin (which interferes with iron absorption) or caffeine.
• SOY: Enjoy the health benefits of soy. Soy is not only for menopausal women, it is excellent for everyone in that it contains phytochemicals, soy isoflavones and phytoestrogens, which may effectively decrease the incidence of many lifestyle diseases such as cancer (breast and prostrate) and osteoporosis.
• TOMATOES: These are low in kilojoules, but high in potassium, beta-carotene and vitamin C and E. The pigment lycopene, that turns the tomato red, prevents some forms of cancer by lessening the damage caused by free radicals.
• UNSATURATED ESSENTIAL FATTY ACIDS: Don’t try to consume a fat-free diet. Essential fatty acids (omega 3 and omega 6) are needed as part of the make-up of all cells in the body and to produce hormone-like substances (eicosanoids) which help to control a wide range of metabolic, inflammatory, immune and structural functions.
  
  Omega-3 fatty acids, which are unsaturated fats, specifically promote cardiovascular (heart) health, reduce blood clotting, and may play a fundamental role in foetal brain development. A varied diet containing fatty fish, nuts, seeds, legumes and green leafy vegetables will provide the correct balance of these essential fatty acids.
• VEGETABLES: You should “strive for five!” i.e. aim to consume five different fruits and veggies every day. Eating a variety ensures that you get a cross section of micro-nutrients.
• WATER: Dehydration and fluid restriction can contribute to constipation. Water also plays a vital role in many biochemical processes going on in the body. It is advisable to drink 6 – 8 glasses a day.
• XERCISE: Essential food for the body, mind and soul!
• YOGHURT: This is a great source of calcium, phosphorous, vitamin, B2 and B12. Live yoghurt discourages growth of harmful bacteria and yeast in the gut. It may also prevent bad breath, constipation and diarrhoea as well as aids digestion. It is more easily digested than milk and is better tolerated by those who are lactose-intolerant. For a treat, try delicious frozen yoghurt!
• ZUCCHINI (courgette): These contain vitamin C, folate and beta carotene. Just 100g will supply you over a quarter of your daily requirement of vitamin C and a sixth of your requirement for folate!

By Kathleen Mc Quaide with extracts of information taken from an article by Shelly Meltzer & Associates, Registered Dietitians, SSISA