Nutrition chart

OLIVE OIL
Helps in the prevention of heart disease and high cholesterol; alleviates arthritis and hypertension; helps soothe burns and inflammation.

Rich in:
1. Monounsaturated fat
2. Polyphenols
3. Omega 6-fat
4. Vitamin K

FISH
Helps reduce risks of cardiovascular disease drastically; keeps the liver healthy; prevents premature ageing.

Rich in:
1. High-quality protein
2. Omega-3 fatty acids
3. Eicosapentanoic Acid
4. Docosahexanoic Acid
5. Cod liver oil

OATMEAL
Helps regulate cholesterol levels; reduces risk of cardiovascular diseases when combined with a low-fat diet; reduces blood sugar levels in diabetics; boosts the immune system. Good
alternative for those with celiac disease.

Rich in:
1. Beta-glucan
2. Vitamin B
3. Fibre
4. Carbohydrates
5. Selenium

TOMATO
Helps control blood pressure; prevents heart disease; reduces the risk of colon cancer.

Rich in:
1. Oxalic acid
2. Vitamin C
3. Water
4. Licopene

CUCUMBER
Acts as an effective diuretic; reduces blood pressure; promotes healthy connective tissue; slows the ageing process.

Rich in:
1. Fibre
2. Moisture
3. Silica
4. The skin is rich in ascorbic acid
5. The skin is rich in caffeic acid
6. The skin is rich in potassium and magnesium

MUSHROOM
Excellent as part of a low-caloric diet; good for patients of Hyperlipidemia; suitable for a low-carb, diabetic diet; mushroom varieties help prevent high blood pressure, artherosclerosis, gallstones and numbness of hands and feet.

Rich in:
1. Proteins and amino acids
2. Thiamine and riboflavin
3. Potassium
4. Phosphorus

SPINACH
Contains all the important nutrients for growth and health; prevents anemia; relieves constipation.

Rich in:
1. Iron
2. b-Carotene
3. Vitamin C
4. Riboflavin
5. Folic acid
6. Sodium
7. Potassium
8. Fibre

ONION
Best remedy against sunstrokes; strong antibiotic and antiseptic properties; increases appetite; relieves toothache when rubbed on the affected tooth; may be effective in the treatment of common cold, heart disease, diabetes and osteoporosis.

Rich in:
1. Fibre
2. Anti-inflammatory, anti-cholesterol, anti-cancer, and anti-oxidant components such as quercetin
3. Sulphur-containing compounds
4. Chromium

POTATO
Effective in the treatment of acidosis; make for good liver
activation, elastic tissue and supple muscles; helpful in
providing relief to those with high uric acid levels and kidney and stomach disorders.

Rich in:
1. Complex carbohydrates
2. Potassium
3. Vitamin C

BANANA
Mild laxative properties make it good for digestion when eaten daily; believed to be effective in the treatment of jaundice.

Rich in:
1. Vitamin A
2. Vitamin B6
3. Vitamin C
4. Potassium
5. Calcium
6. Phosphorus
7. Magnesium

PINEAPPLE
Small amounts can aid in digestion; has anti-inflammatory properties.

Rich in:
1. Manganese
2. Vitamin C
3. Vitamin B1

STRAWBERRY
Proven to reduce cancer-related deaths; removes toxins from the blood.

Rich in:
1. Anti-oxidants
2. Calcium
3. Potassium
4. Vitamin C
5. Elagitanin

CARROT
Low in saturated fat and cholesterol and high in dietary fibre, Vitamin A, Vitamin C, Vitamin K, Potassium, Thiamin, Niacin, Vitamin B6, Folate and Manganese. The nutritional value and health benefits of carrots make them ideal for maintaining
optimum health and weight loss.

Rich in:
1. Beta-carotene which breaks down into vitamin A
2. Anti-oxidants
3. Potassium
4. Phosphorus
5. Magnesium
6. Calcium

KIWI FRUIT
Provides protection from free radicals on all fronts; protects against asthma and muscular degeneration; lowers risk of blood clot; controls blood sugar levels, cardiovascular and colon health; mild laxative.

Rich in:
1. Vitamin C
2. Potassium
3. Magnesium
4. Fibre
5. Vitamin A
6. Vitamin E
7. Flavonoid anti-oxidants
8. Dietary fibre

PEAR
Helpful in the treatment and prevention of colon cancer;
known to help with obesity; known for being the least
allergenic of all foods.

Rich in:
1. Folate
2. Vitamin B6
3. Vitamin C
4. Calcium
5. Magnesium
6. Phosphorus
7. Potassium
8. Dietary fibre

GUAVA
Prevents and cures constipation; beneficial in the treatment of heart palpitations; chewing guava is good for the teeth and gums; useful in the treatment of diarrhea; helps reduce blood sugar levels; reduces cholesterol; good for the immune system; and, reduce risk of heart diseases.

Rich in:
1. Phosphorous
2. Potassium
3. Iron
4. Folate
5. Fibre
6. Vitamin C

ORANGE
Help prevent breast, stomach and pancreatic cancer; prevent cardiovascular diseases such as coronary ischemia and infarctions; regular consumption prevents frequent attacks of common cold, influenza and bleeding tendencies.

Rich in:
1. Vitamin C
2. Anti-carcinogenic chemicals

GRAPES
Are positively linked to fighting cancer due to very high antioxidant properties; act to lower cholesterol preventing infarctions and cardiovascular problems and other disorders of oxidative stress.

Rich in:
1. Resveratrol — a compound and a polyphenol antioxidant
2. Fibre

PAPAYA
Aids in digestion and related problems; controls premature ageing; essential for male fertility; good for the heart as it lowers cholesterol levels; helps in iron absorption; prevents the formation of urinary stones; prevents intestinal infection; stimulates milk production in lactating women.

Rich in:
1. Beta-carotene
2. Papain
3. Arginine
4. Vitamin C
5. Fibre

MANGO
Known for being a high energy source; prevents dehydration.

Rich in:
1. Sugar
2. Vitamins A, B and C
3. Beta-carotene
4. High H2O content

APPLE
Valuable in lowering blood pressure; help regulate digestion; beneficial in the treatment of anaemia; relieves weakness of the nervous system; prevents kidney stones.

Rich in:
1. Pectin
2. Potassium
3. Phosphorus
4. Vitamin A
5. Fibre
6. Iron

- Source: Nafeesa Ahmed, Nutritionist, Zulekha Hospital, Dubai.