1. Fibre, the original super-nutrient

2. Swiss chard
What is it?
A dark green vegetable that looks a bit rough.
Why is it healthy?
Like kale and spinach, it’s an excellent source of beta-carotene, iron and folate. In addition Swiss chard provides goodies that are unavailable through other sources :it contains high levels of polyphenols, a rare type of antioxidant. Additionaly, research has shown that the pigments in dark green vegetables accumulate in the retina and absorb the type of short-wave light rays that can damage eyesight.
How to eat it
Boil or sauté until the leaves wilt and the stems are tender and serve as side dish or bed for pan-seared fish or grilled meat. Hum.. delicious as well.

3. Barley
What is it?
A grain now used almost exclusively in brewing.
Why is it healthy?
Research now shows that barley is a rich source of vitamin E and has high levels of soluble fibre and therefore lowers cholesterol in much the same way as oats.
How to eat?
Add 30 per cent barley flour to a wheat flour when baking bread for example
Also pearl Barley works well in soups, stews, and salads since it readily soaks up the flavors in the broth or dressing.

4. Purslane
What is it?
An invasive weed that was a salad ingredient and herbal remedy in 17th-century England.
Why is it healthy?
A rich source of omega-3 fats. The scientists also report that this herb has up to 20 times more of melatonin, an antioxidant that can inhibit cancer growth (as well as balancing wake/sleep cycles), than any other fruit or vegetable tested.
How to eat it?
Purslane is on sale in some farmers’ markets or in Chinese food shops. Use the succulent, lemony-tasting leaves as an alternative or addition to lettuce in a salad along with chives, parsley and a little olive oil or cook them like spinach

5. Cinnamon
What is it?
A common baking spice that comes in sticks that are rolled, pressed and dried or you can buy it grounded.
Why is it healthy?
It’s another potent antioxidant, one third of a teaspoon is equivalent to the antioxidant power in half a cup of berries. Studies show an active component helps stabilise blood sugar, and lowers cholesterol.
How to eat?
Add to stewed fruit as well as buns and biscuits or add to chicken dishes or aubergines to give them a subtly delicious Middle Eastern taste.

6. Lentils
What are they?
Simply the most flavorful of all the legumes that comes in yellow, red or black color. Always in dried form.
Why are they healthy?
Simply high in antioxidants. Half a cup is the equivalent of four cups of broccoli for antioxidants. They also contain plant sterols which lower cholesterol.
How to eat them?
Lentils can be stored a long time, are easy to make, and are one of the cheapest protein sources going. Unlike other pulses, you don’t have to soak them before cooking. Just rinse them in cold water and simmer in water or broth. Add turmeric and ginger and eat with rice or naan bread.

7. Fish
What are they?
A great alternative to eat protein if you want to rein on meat.
Why is it healthy?
Fish are a rich source of minerals including iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as B vitamins. Oily fish, in particular, is the best source of omega-3 essential fats, which have an unparalleled healthy profile.
How to eat them?
*Eat tinned fish if you can’t stand the smell of fresh fish. Mix tinned salmon, mackerel and pilchards into salads and pasta or as a topping for baked potatoes.
*Sardines mashed on toast.

8. Beetroot
What is it?
The raw root itself, rather than the pickled, purple stuff in jars.
Why is it healthy?
Beets are like red spinach. Simply one of the best sources of folate and betaine, two nutrients that have been shown to reduce potentially toxic levels of homocysteine, a compound that causes inflammation, damaging arteries and increasing the risk of heart disease.
How to eat?
Heating beetroot decreases its antioxidant power, so eat it freshly picked and sliced in a sandwich or grate it into a salad with olive oil and lemon juice.

9. Pomegranate juice
How to drink it?
Buy Juice from Pomegreat – the leading brand. It can taste unpleasantly medicinal (at first).
What is it?
Pomegranate juice is juice made from the pomegranate fruit. It is used in cooking both as a fresh juice and as a concentrated syrup, particularly in Persian cuisine.
Why is it healthy?
It will reduces blood pressure significantly and improve blood flow. More recently, researchers at the University of California identified chemicals in the juice that can slow prostate cancer and perhaps even kill off cancer cells. It’s also been shown to have a higher antioxidant activity than red wine, green tea or blueberry juice.

10. Pumpkin seeds
What are they?
Subtly sweet and nutty with a malleable, chewy texture, the roasted seeds from inside your Halloween pumpkin are one of the most nutritious and flavorful seeds around
Why are they healthy?
Pumpkin seeds are rich in both omega-3 and 6 essential fats and one of the best sources of magnesium, which helps promotion relaxation and lower blood pressure. They are also rich in zinc and vitamin E.
How to eat?
Seeds are never easy to incorporate into your diet. Separate the seeds from the stringy bit of the pumpkin and either eat raw or boil for 10 minutes, roast in olive oil and add to salads or stir-fries. Don’t eat them all the time though as they’re high in fat and so a handful a day is sufficient.

source : the independant.co.uk