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Brokkoli

• Good for you: Provides fibre, vitamin C, vitamin K and folate
• Good for you: Fibre supports regular digestion
• Watch out: Can cause gas or bloating in some people
• Good to know: Steaming generally preserves more vitamin C than boiling

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Para Nuts

• Good for you: Rich in selenium, which supports normal thyroid function and antioxidant defences
• Good for you: Provide unsaturated fats, protein and magnesium
• Watch out: Eating several regularly can lead to excessive selenium intake
• Good to know: Selenium content varies widely, so even one nut may provide a full day’s requirement

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Walnuts

• Good for you: Provide fibre, unsaturated fats and plant-based omega-3 ALA
• Good for you: Replacing saturated fats with walnuts’ unsaturated fats can help maintain normal blood cholesterol
• Watch out: Energy-dense, so large portions can add substantial calories
• Watch out: Can cause serious reactions in people with tree-nut allergies
• Good to know: Store shelled walnuts in an airtight container in the fridge to slow rancidity