Olive oil:
This contains oleocanthol, an anti-inflammatory substance with pharmacological activity similar to that of ibuprofen. Phenols found in extra virgin olive oil reduce the damage to DNA in colorectal cells.
Spinach:
Spinach is loaded with nutrients like vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C. Popeye took the spinach to boost his strength but he was actually protecting himself against diseases such as osteoporosis, heart disease, colon cancer, arthritis. Among its many health benefits, Spinach improves your eyesight and your mental capabilities. Cooked spinach is an excellent source of iron, a mineral that is particularly important for menstruating women, who are more at risk for iron deficiency. Boosting iron stores with spinach is a good idea, especially because, in comparison to red meat, a well-known source of iron, spinach provides iron for a lot less calories and is totally fat-free.
Cold water fish (salmon, sardines, herring and mackerel):
Studies on fish consumption and heart health have been very consistently promising. 2-3 servings of deep water fatty fish, is considered best - enough to induce benefits and not enough to worry about mercury.
Polyphenols – found in apples, tea and onions:
The polyphenol content in the diet is inversely associated with death from heart disease. The real key to antioxidant intake is variety…Many different colours of vegetables and fruit.
Oats:
Beta-glucan found in oats prevents cholesterol from being oxidized, lowers blood pressure and helps control blood sugar levels
Cabbage:
Breast cancer rates in the former East Germany were much lower than those in West Germany. The possible difference? Consumption was much higher in East Germany.
Avocado:
Avo contains a monounsaturated fat known as oleic acid. Monounsaturated fat lowers cholesterol level in our body. One cup of avocado has 23% of the Daily Value for folate, a nutrient important for heart health. Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, including high blood pressure, heart disease or stroke.
Turmeric:
This yellow spice used to add flavour to dishes has a powerful anti-inflammatory effect. More specifically, curcumin - a component of turmeric inhibits the action of cyclooxygenase-2 enzyme (COX-2) which catalyzes inflammation. Curcumin may also be effective in preventing colon cancer.
Whole grains:
In addition to fibre, whole grains contain vitamins, mineral and antioxidants. They also provide lignans (anti-cancer effects) and rutin - which can reduce the risk of blood clots.
Garlic:
Garlic acts as an anti-coagulant in the blood, which reduces the risk of strokes, and also increases survival time in cancer patients by helping to destroy cancerous cells. In order to maximize the health benefits of garlic, it is suggested to wait 15 minutes between peeling and cooking garlic to allow the enzymatic reaction to occur to retain some health benefits of garlic.