• The bitter taste of lemon gives this fruit the ability to increase peristalsis - the pumping motion in the bowels - which helps to eliminate waste from the intestine and improve regularity. Fresh lemon also detoxifies the liver. Add the juice of one lemon to warm water and drink first thing in the morning for extra cleansing power.
  • Lemons contain 22 anti-cancer compounds, including limonene - a naturally-occurring oil that slows or halts the growth of cancer tumours in animals. Lemons also contain a substance called flavonol glycosides which stops cell division in cancer cells.
  • Lemons are rich in vitamin C and flavonoids that work in conjunction for a serious punch against infection. They also contain vitamin C, citric acid, flavonoids, B-complex vitamins, calcium, copper, iron, magnesium, phosphorus, potassium and fibre.
  • While lemons are acidic, they interact with the body's metabolism to have an alkalising effect on the bodily fluids, helping to restore balance to the body's pH.


  • Oats are a good source of essential vitamins such as thiamin, folic acid, biotin, pantothenic acid and vitamin E. They also contain zinc, selenium, copper, iron, manganese and magnesium.
  • Oats are a very good source of selenium. Selenium is an anti-oxidant that works with vitamin E in numerous vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in decreasing asthma symptoms and in the prevention of heart disease. In addition, selenium is involved in DNA repair and is associated with a reduced risk of cancer, especially colon cancer.
  • Oats, via their high fibre content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Oats are high in both soluble and insoluble fibre. Insoluble fibre does not dissolve in water. It is spongy and absorbs many times its own weight of liquid. It makes stools heavier and speeds their passage through the gut, relieving constipation.
  • Oats have a higher concentration of well-balanced protein than other cereals. They contain a good balance of essential fatty acids, which have been linked with longevity and general good health, and also have one of the best amino acid profiles of any grain. Amino acids are essential proteins that help facilitate optimum functioning of the body.


Pistachio nuts

  • These nuts are a storehouse of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium. Pistachios contain fewer calories and more potassium and vitamin K per serving than other nuts.
  • The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B6 and folates.
  • According to the Mayo clinic, pistachios contain l-arginine, which can make the lining of your arteries more flexible and make it less likely that you will develop blood clots that could cause a heart attack. They also contain vitamin E, which makes it less likely your arteries will become clogged with plaque.
  • They are rich source of carotenes, vitamin E and polyphenolic antioxidant compounds. Research studies have suggested that these compounds help the human body remove toxic oxygen-free radicals and thus protect the body from diseases and cancers, as well as infections.
  • These nuts can help fill the gap of protein in your diet. Combine them with grains, vegetables, fruits and seeds, and you can have the required dose of protein for healthy body functioning.


  • This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium and vitamin B6. It's a very good source of protein, phosphorus, vitamin E, zinc, dietary fibre and copper. Plus, it's a good source of selenium, niacin and omega fatty acids.
  • Spinach is loaded with flavonoids which act as anti-oxidants, protecting the body from free radicals. Researchers have discovered at least 13 different flavonoid compounds that act as anti-cancer substances. The various nutrients offer much in the way of disease protection.
  • It's an outstanding source of vitamins C and A which work to keep cholesterol from oxidising.
  • Spinach strengthens the immune system. One cup of spinach contains over 337% of the RDA of vitamin A that not only protects and strengthens 'entry points' into the human body, such as mucous membranes, respiratory, urinary and intestinal tracts, but is also a key component of lymphocytes (or white blood cells) that fight infection.
  • Spinach helps with the brain and nervous system. The abundance of vitamin K in spinach contributes to a healthy nervous system and brain function by providing an essential part for the synthesis of the crucial fat that makes up the myelin sheath around our nerves.

Note: Spinach is one of the high pesticide-containing foods, so, if possible, it's better to eat organic spinach.

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