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Spinach has a whole host of benefits, says Penny. 'It can improve your eyesight as well as help prevent cancer. This is thanks to its high source of zeaxanthin and carotenoids, which can help flush out the free radicals from your body that can make you prone to some types of cancer.'
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'Kale is particularly rich in vitamin C and vitamin A, which are important for supporting a healthy immune system. Kale also contains a high concentration of lutein – an antioxidant that can keep our eyes healthy,'
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Leeks are a member of the allium family along with onions, garlic, and shallots. They are a good source of the B vitamin folate. 'Not only is this needed to produce healthy red blood cells, but folate is also vital in pregnancy to reduce the risk of birth defects, such as spina bifida,
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Asparagus is another rich source of folate, as well as vitamin C which helps to protect cells and maintain healthy skin, blood vessels, bones and cartilage. Asparagus is also high in vitamin E,
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You might turn your nose up at this festive favourite, but Brussel's sprouts are incredibly good for you. 'They're low in calories but high in fibre, vitamins K and C, and minerals such as manganese and selenium,' says Penny.
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Broccoli can help lower the risk of cardiovascular disease. It also contains the phytochemical known as sulforaphane. A study published in the Journal of Oral and Maxillofacial Pathology(opens in new tab) found that as a result of this, broccoli can help improve overall health and reduce the risk of some types of cancer such as breast cancer,
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'Although celery is 95% water, it contains numerous vitamins and minerals important for heart health, including potassium and calcium,' A diet rich in flavonoids can help protect against chronic diseases including cancer and cardiovascular disease.
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Not only is garlic full of flavour – it packs a powerful health punch, too. Garlic has been used throughout history for its medicinal properties. 'It contains sulfur compounds, Garlic also contains antioxidants, which can help reduce cell damage and ageing
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Carrots don't just help you see in the dark, they can help regulate blood pressure and boost brain function, too. 'Carrots are also good for helping to regulate blood pressure as they have lots of potassium. It helps balance out sodium levels and take pressure off the heart.
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'Mushrooms are one of the few non-animal sources of vitamin D. This vitamin is only found in a small number of foods, mainly oily fish, red meat and eggs.'Mushrooms also provide a rich source of selenium – an essential mineral that helps the immune system to work properly. It also helps to prevent damage to cells and tissues.'