BANANAS

• Bananas are very low in saturated fat, cholesterol and sodium. They are also a good source of dietary fibre, vitamin C, potassium and manganese, and a very good source of vitamin B6.

• Bananas contain a large amount of tryptophan meaning that they are a calming food and can be eaten before bedtime to benefit sleep.

• High in fibre, including bananas in the diet can help restore normal bowel action to deal with constipation.

• Bananas are high in B vitamins that can help calm the nervous system.

• The banana plant is not a tree. It is actually the world's largest herb!

CHICK PEAS

• Chick peas are low in calories (164 per 100g) as well as being extremely low in saturated fat (0.3g per 100g).

• Chick peas are high in soluble dietary fibre which helps to eliminate cholesterol from the body.

• Chick peas are also high in calcium – about the same as yoghurt and close to milk.

• They are also a healthy source of protein which makes them very popular with vegetarians.

• As a high potassium, low sodium food, chickpeas help to reduce blood pressure.

PINE NUTS

• The tiny pine nuts are actually seeds produced by pine cones of some varieties of pine trees.

• Pine nuts are low in cholesterol  and, as with many other nuts, they contain heart-healthy alpha-linolenic acid, as well as the B vitamin thiamine.

• Pine nuts are also a great source of protein.

• Pine nuts are a good source of dietary fibre.

• Pine nuts are most commonly used to make pesto (a sauce typically using fresh basil, olive oil, Parmesan cheese and pine nuts), but they can also be used in stuffings, salads and breads.

BEANS

• Kidney beans, like other beans, are rich in insoluble fibre. A cup of cooked kidney beans provides 45% of the recommended daily intake for fibre. Research studies have shown that insoluble fibre helps to prevent constipation and digestive disorders like irritable bowel syndrome and diverticulosis. 

• Studies have shown that eating high fibre foods, such as kidney and cannelini beans helps prevent heart disease.

• Kidney beans can increase your energy by helping to replenish your iron stores. Unlike red meat, another source of iron, beans are very low in calories and virtually fat-free.

• Unlike canned vegetables, which have lost much of their nutritional content, there is little difference in the nutritional content of canned beans and those you cook yourself.

OATS

• Oats contain a specific type of fibre known as beta-glucan. Studies have proven that eating oats regularly can help to keep the blood cholesterol level low because of the beneficial effects of this special fibre.

• Oats can cure constipation and also prevent bowel cancer because of its high fibre content.

• Oats are a good source of protein.

• Studies have shown that a diet rich in bibre from whole grains, such as oats, offered significant proptection against breast cancer for pre-menopausal women.

• Oats are a very good source of magnesium and selenium.

• One cup of cooked oats provides just 145 calories and 0.4g of saturated fat.

GREEN PEAS

• Are packed with Vitamins A and K (just 1/2 cup provides 42% of RDI of Vitamin A, and 30% of RDI of Vitamin K). Vitamin K plays an important role in bone health as it helps to anchor calcium to the bone.

• Are a little higher in sugar than other vegetables, but this is evened out by the fact that they are very high in fibre (1/2 cup provides 5.5g of fibre).

• Are low in calories (78 calories in 1/2 cup).

• Use fresh, frozen or dried – never canned, as the chlorophyll and most other nutrients are destroyed by the heat incurred during the canning process.

LENTILS

• Lentils are a member of the legume family. They are a good source of cholesterol-lowering fibre and are of special benefit in managing blood-sugar disorders.

• The insoluble fibre in lentils not only helps to prevent constipation, but also helps to prevent digestive disorders like irritable bowel syndrome.

• Lentils keep the heart healthy by supplying significant amounts of folate and magnesium.

• Lentils are a good source of protein – 18g of protein in a cup of cooked lentils.

• Lentils can increase your energy by replenishing your iron stores. Boosting iron stores with lentils is beneficial because, unlike red meat, lentils are not rich in fat and calories.

• Lentils have a very low calorie cost - just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up, not out!

WALNUTS

• Can improve your health and reduce your risk of developing cardiovascular disease. Eat just a handful five times per week and reduce your chances of having a heart attack by between 15 and 50%.

• Can also reduce your chance of developing diabetes, cancer and many other chronic ailments.

• Contain the highest amounts of omega-3 fats of any of the other nuts.

• Omega-3s lower triglycerides and support brain function, hence the term, “brain food”.

• Are also a good source of fibre and protein. Help to alleviate hunger, so eat a few before a meal and it may cause you to eat less at mealtime.

SWEET POTATO

• Are one of the oldest vegetables known to man, and are one of the most nutritious foods in the vegetable kingdom.

• Are an excellent source of beta-carotene and vitamin C which are both powerful antioxidants that work in the body to destroy free radicals. (They’re the nasty chemicals that damage cells and are linked with the development of heart disease and cancer.)

• Can be helpful in reducing the severity of inflammatory conditions such as asthma, osteoarthritis and rheumatoid arthritis, because both beta-carotene and vitamin C act as an anti-inflammatory. This is one powerhouse superfood!

• Can be prepared in a multitude of ways, can be eaten hot or cold, and can be used in both sweet and savoury recipes.

• Are best bought when firm, with no bruises or soft spots, Store in a cool, dry, dark place, and they will stay fresh for up to ten days.