(1) Whole Grain Bread, Pasta and Brown Rice - Wheat bran is a cancer-fighting grain that also helps regulate bowel movements. Whole wheat flour or brown rice are substantially better for you than their refined counterparts. The refinement process can destroy between 50-90% of the vitamins, minerals and all of the dietary fibre and essential fatty acids.
(2) Wine – The healthy properties of wine are well documented. In moderation, wine is believed to protect against heart disease, diabetes and age-related memory loss. Any kind of alcoholic beverage seems to provide such benefits, but red wine has been the focus of much of the research. Red wine contains resveratrol, a compound that likely contributes to its benefits—and, according to animal studies, may activate genes that slow cellular aging
(3) Pulses and beans – Pulses and beans are a great source of protein, fibre, magnesium, zinc, calcium and iron. They are also high in folic acid (which is thought to help prevent birth defects in those that are pregnant or trying to conceive).
(4) Nuts – nuts are a rich source of unsaturated fats. Nuts are also a concentrated source of minerals, vitamins and antioxidants.
(5) Olive oil – Similarly to nuts, the monounsaturated fats in olive oil are believed to lower low rates of heart disease and cancer. Olive oil also contains powerful antioxidants that may help prevent age-related diseases.
(6) Natural yogurt - yogurt is rich in calcium helpful to ward off osteoporosis. In addition the live bacterial cultures that occur in natural yogurt aid in gut health and strengthen the immune system. Yogurt also includes essential nutrients such as phosphorous and vitamin B2, vitamin B12, vitamin B5, zinc, potassium, and protein.
(7) Fish – Oily fish are well known for their health benefits due to their levels of Omega 3 fatty acids. By eating fish twice a week it is believed you will reduce your risk of heart attack, stroke, diabetes and Alzheimer’s disease. Examples of fish rich in omega 3 include salmon, sardines and anchovies.
(8 Green Tea – Loaded with antioxidants, green tea is believed to lower the risk of heart disease and cancer. It is also believed to boost the metabolism.
(9 Coffee – The good news for those who enjoy a morning cup of coffee is it may prevent against type 2 diabetes and colon cancer.
(10) Dark chocolate – Chocolate that contains 70% or more cocoa solids is good for you. Of course it needs to be eaten in moderation, however a little good-quality dark chocolate is a rich source of antioxidants (similar to those found in green tea). Studies have shown that a small amount of dark chocolate is rich in flavanols may help to preserve the healthy function of blood vessels, thus reducing the risk of the blood clots that cause heart attack or stroke and may lower blood pressure.