| Ingredient |
Nutritional Importance |
Health Benefits |
| Tuna |
Excellent source of protein and essential omega-3 fats. It is rich in micro-nutrients such as iron, magnesium, phosphorus, sodium, selenium, vitamin B3, vitamin B6 and vitamin B12. Its abundance depends of the time of the year. |
It is a cardio-protective food due to its omega-3 composition, decreasing blood platelets activity, thus preventing blood clots which can lead to strokes or heart attacks; it also reduces triglyceride levels. It contains high levels of iron, being essential for the transportation of oxygen and the formation of red cells in the blood, thus preventing anaemia. Its selenium composition gives it anti-oxidant properties. Phosphorous and magnesium are important minerals for the healthy bones and teeth, contributing to the proper functioning of the immune system. |
| Cloves (Eugenis caryophillata) |
Energetic value virtually non-existent. It has a minor nutritional value since its intake and consume is very low. However it contains eugenol, a compound which has been showing to play an important role in reducing inflammations. |
Anti-inflammatory properties. |
| Sweet potato |
Excellent source of vitamin A. It is also a good source of dietary fibre, vitamin B6, vitamin E, vitamin C, potassium and manganese. |
It contains anti-oxidants that prevent cellular degeneration. Its fibre content helps to reduce cholesterol levels, possibly reducing the risk of heart disease. |
| Coriander (Coriandrum sativum) |
Great source of dietary fibre, vitamin A, vitamin C, vitamin E, vitamin K, riboflavin, niacin, vitamin B6, folate, pantothenic acid, calcium, iron, magnesium, phosphorus and potassium. It contains phytochemicals. |
Coriander benefits the digestive system, promoting intestinal peristaltic movements and thus, helping digestion. It contains linalol, an essential oil which can help to detoxify the liver. Its composition in vitamins and phytochemicals gives it a high anti- oxidant power, preventing cell degeneration by free radicals. |
| Pepper |
Excellent source of fibre, vitamin A, vitamin C, carotenoids flavonoids, vitamin E, vitamin B6 and folate. It contains capsaicin. |
Its capsaicin composition stimulates the production of hormones, such as adrenaline, increases the metabolism and, consequently, the burn of calories. Shows a high anti-oxidant potential (it contains more vitamin C than an orange).
|
| Tomato |
Excellent source of fibre, vitamin A, vitamin C, vitamin K, potassium and manganese. It also contains vitamin E, thiamine, niacin, vitamin B6, folate, magnesium, phosphorus and copper. |
Due to its antioxidant power, tomatoes have a cardio-protective effect by reducing the levels of LDL cholesterol and decreasing blood pressure. |
| Onion |
Good source of fibre, vitamin C, vitamin B6, folate, potassium and manganese. |
It shows anti-inflammatory and anti-oxidant properties. The combination of these properties can prevent some cardiovascular diseases and cancers. |
| Olive oil |
Source of mono-unsaturated fat. It contains vitamins E and K. |
The main fatty acid of olive oil, oleic acid, is more resistant to oxidation than polyunsaturated oils, reducing total and LDL cholesterol (“bad” cholesterol), while increasing the HDL fraction (“good” cholesterol). The phenolic compound of olive oil has anti-inflammatory properties which softens cell membranes while turning them more resistant to the action of free radicals. This protective effect of olive oil also extends to the decrease of arterial blood pressure, to the strengthening of the immune system and to the prevention of certain types of cancers.
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