Sofrito creates a powerful base of nutrient-rich ingredients. Pairing extra-virgin olive oil with other ingredients can also boost their antioxidant and anti-inflammatory properties.
Regular consumption of grapefruit juice by middle-aged, healthy postmenopausal women was beneficial for arterial stiffness. The authors suggested that this effect may be related to flavanones present in citrus.
Keeping added sugars as low as possible can improve sleep and energy levels. Over time, lower sugar intake (under 25g a day) is tied to a lower risk of depression, heart disease, type 2 diabetes and obesity.🍬
They add polyphenols with antioxidant and anti-inflammatory effects that could help lower the risk of chronic diseases. Each spice adds ¼ plant point, which increases diet variety and supports a healthy gut microbiome. 🌱
Vitamin C helps the immune system work properly, acts as a potent antioxidant and helps produce collagen. Pairing vitamin C-rich foods like citrus, peppers, and kiwifruit with leafy greens or legumes can help the body absorb plant-based iron. 🤝
More plant points mean a more diverse diet. Aim for 30 plant points each week to support a healthy gut microbiota and lower the risk of cognitive decline, depression and type 2 diabetes. 🌱🥗
This meal sets you on track for 30g of fibre per day. Increasing your fibre intake can reduce heart disease risk by up to 30% and improve brain function. 🧠
They are packed with essential nutrients, fibre and phytochemicals that help lower inflammation, improve cholesterol levels and protect against DNA damage. Eating 800g or 10 portions every day is tied to a lower risk of heart disease, stroke and early death. 🥦🍎
These vegetables provide 'glucosinolates', which increase the body’s detoxification enzymes and antioxidant defences. Eating brassicas regularly (~100g/day) may lower cancer and depression risk, and help remove pollutants. 🥦
Cacao can improve brainpower and lower blood pressure. It contains flavanols like epicatechin that improve blood flow, providing benefits for the heart and brain.
They ‘feed’ beneficial gut bacteria which support gut and immune health, and may even influence brain function through the gut-brain axis. 🦠🧠
Magnesium is important for muscle and nerve function, blood sugar levels and blood pressure. Higher magnesium intake is linked to improved bone mineral density, which helps lower the risk of fractures and osteoporosis. ✅