Lentils

Lentils, like all pulses, are high in fibre which helps to lower cholesterol, ease constipation and protect against bowel cancer. Lentils provide substantial amounts of protein, making then essential eating for vegans and vegetarians, although are best eaten with a wholegrain such as brown rice in order to provide all 8 essential amino acids. The carbohydrates in lentils are digested and absorbed slowly, allowing a slow and steady release of glucose into the bloodstream, so they are an excellent food for diabetics and anyone with blood sugar disorders.

All lentils are rich in B vitamins, especially B3 needed for a healthy immune system, heart and skin. They also have good amounts of manganese, magnesium, folic acid, zinc and iron (which is best absorbed when eaten with a good source of vitamin C such as lemon juice or green leafy vegetables). Green and brown lentils in particular are a good source of selenium. All of these nutrients make lentils superfoods in terms of combating heart disease – a study that examined food intake patterns and coronary heart disease found that pulses may lower risk of heart disease by over 80%!

Apples

We’ve all heard the saying, "an apple a day keeps the doctor away" – and the latest research confirms that it’s no folklore. A review of 85 studies associated apples with a reduced risk of cancer, heart disease, asthma, and type II diabetes when compared to other fruits and vegetables. Eating apples was also associated with increased weight loss.

Apples may be sweet but they contain fructose, a simple sugar which is broken down more slowly than ordinary sugar, helping to keep blood sugar levels stable. Like lentils, they are rich in fibre, especially soluble fibre in the form of pectin. Pectin binds to cholesterol, heavy metals, and excess hormones, helping to flush them from the body.

Apples (particularly the peel) are also rich in flavonoids including quercetin, a powerful antioxidant which helps protect against cancer and lower histamine, helpful with allergic type symptoms such as hay fever. NB storing apples does not particularly affect the flavonoid content, but processing or juicing reduces it massively.

Garlic

Garlic is well known as a superfood, particularly for its antiviral and antibacterial properties. Like all members of the onion family it is rich in sulphur compounds which help to boost liver function, lower cholesterol and blood pressure and inhibit the growth of cancer cells. Raw garlic can help with nasal congestion and other cold symptoms.

Lemon

Lemons are an excellent source of vitamin C, which helps us to better absorb iron from other foods as well as boosting the immune system. Lemon rind is rich in limonene which is a potent anti-cancer nutrient. Choose unwaxed lemons if you are going to use the zest, or failing that be sure to scrub them well as waxed lemons tend to be heavily sprayed with fungicide.

Thyme

Thyme, like all kitchen herbs, is a useful liver tonic and digestive aid. When used in cooking it can help boost digestive enzymes and reduce bloating and wind. It has anti-bacterial and anti-fungal properties, and may be used therapeutically to help cleanse candida, parasites and worms from the gut. It also has a strong affinity for the respiratory tract. Gargling with thyme tea can help ease sore throats, and using the oil as a steam inhalation can help relieve chest infections.

Stella New RSHom MBANT is a registered homeopath and nutritional therapist based in Surrey and West Sussex. Although people come to see her with all kinds of problems, her specialist areas include hormonal and digestive problems, chronic fatigue, allergies, pregnancy, fertility, and children’s health and behavioural problems. Email stella@stellanew.co.uk