A member of the allium family, leeks share many of the health benefits of their onion and garlic cousins, including an ability to lower levels of cholesterol, so helping to prevent atherosclerosis and heart disease. In one study, rabbits fed an extract of leek for three months had lower levels of both total fats in the blood and of ‘bad’ LDL cholesterol at the end of the trial

Leeks also have potent anti-carcinogenic properties, with one study in China finding that men with the highest allium intakes, including leeks, have a significantly lower risk of prostate cancer than those with the lowest; while other studies show that eating an allium-rich diet reduces the risk of stomach and colon cancer.

 

These protective properties could be due to leeks’ high levels of antioxidant flavonols, which neutralise or inactivate unstable molecules called free radicals that attack cells in our body. Leeks are also rich in antioxidant vitamin C, with 100g – roughly one large leek – providing 30% (12mg) of your RDA. Vitamin C helps to protect against cancer and to shield ‘bad’ LDL cholesterol from the free radical damage that can cause it to stick to arterial walls, increasing the risk of atherosclerosis.

 

Folate (the food form of folic acid) is also found in high concentrations in leeks. Women who want to get pregnant are advised to take 400mcg of folic acid every day during preconception and until the 12th week of pregnancy, as it prevents neural tube defects such as spina bifida in the developing baby. This vitamin is also good for your heart – high intakes can decrease levels of the amino acid homocysteine, elevated levels of which have been linked to cardiovascular disease

 

One large leek (100g) will also provide vitamin B6, which is important for the metabolism of carbohydrates and proteins, helps in the production of haemoglobin and antibodies in the immune system; iron, which prevents anaemia and fatigue, and boosts your resistance to disease; dietary fibre which prevents constipation and keeps the colon healthy; fibre-rich diets are also linked to a reduced risk of heart disease and manganese which helps to synthesise thyroxine, the principal hormone of the thyroid gland ( which controls the rate of metabolism).

 

 

The word coconut refers to the fruit of the coconut palm which is a large palm that can grow to up 30m tall.  The coconut grows throughout the tropical world and it is an extraordinary plant in that nearly every part of it can be used for some purpose either for cooking or otherwise eg door mats etc.

From the nutritional point of view, this plant is also very versatile.  The white fleshy part of the coconut seed can be used fresh or dried in cooking.  The liquid inside the coconut is known as coconut water and can be drunk fresh from the coconut.  This water contains natural sugar, fibre, proteins, antioxidants, vitamins and minerals.  It is often used in sports drinks as it provides an isotonic electrolyte balance and so replaces valuable nutrients used up during exercise.

Coconut milk is made by grating the white fleshy part of the coconut and mixing it with warm water.  It is also called coconut cream.  You can buy it in individual sachets or tins.  Just buy the ones that are only coconut with nothing added.  You can then add an individual sachet to curry or to soups (especially good with squash or sweet potato) as makes the soup creamy without adding dairy. 

Coconut oil does contain saturated fat but nearly half of the fatty acids in coconut is lauric acid.  Lauric acid is a medium chain fatty acid and it is these fatty acids which have been shown not to raise cholesterol or increase the risk of heart disease.  Indeed, lauric acid can be formed into the body into substances which are anti-viral, anti-bacterial and anti-parasitic. 

Coconut oil has also been suggested to help with weight loss as it contains fewer calories than other oil and its fat content is easily converted into energy. I also think that coconut oil is wonderful on the skin; it has excellent anti-oxidant properties for delaying ageing and makes an excellent natural, chemical-free moisturiser.

The beetroot is from the Goosefoot family and both the leaves and the easily recognised bright red root can be eaten as a vegetable.  The leaves can be steamed or used in stir fries and the root is either eaten raw or as a hot or cold cooked vegetable.  Often vinegar is added when eaten cold.  A popular dish from Eastern Europe is cold borscht which is cold beetroot soup.

The colour of beetroot is due to its Betanin content which have powerful antioxidant benefits. It is thought that these antioxidants may give benefits in terms of prevention of cancer including colon, lung, prostate, skin, stomach and womb cancer.

 

A study in February 2008 by Barts and the London School of Medicine looked at the effect of 500ml of beetroot juice a day on blood pressure.   The researchers found that in healthy volunteers blood pressure was reduced within one hour of drinking the juice.  Researcher Professor Amrita Ahluwalia said: “Our research suggests that drinking beetroot juice, or consuming other nitrate-rich vegetables, might be a simple way to maintain a healthy cardiovascular system, and might also be an additional approach that one could take in the modern day battle against rising blood pressure.”

 

Also since Roman times, beetroot juice has been thought of an aphrodisiac as it contains good levels of the mineral boron which is important for bone health but also plays an important role in the production of sex hormones.  Beetroot juice is also thought to help with anaemia, constipation, prevention of gallstones, and problems with the bladder and kidney.