Eggs

• One boiled egg contains less than 80 calories, perfect if you're counting the calories.
• It is a low-energy-dense food meaning you get fuller on fewer calories.
• At 6 grams of protein per boiled egg, it is a perfect alternative to meat and provides all the essential amino acids.
• They are a great source of good fat and cholesterol.

• Cobalamin (vitamin B12) - makes new cells and improves nerve function.
• Vitamin A - for vision, healthy skin, bone growth and mucous membranes.
• Pantothenic Acid (vitamin B5) - helps make lipids, neurotransmitters, steroid hormones and nerve transmitters.
• Riboflavin (vitamin B2) - for energy metabolism as well as skin and eye health.
• Vitamin D - maintains the levels of calcium and phosphorus.
• Selenium - an antioxidant which regulates thyroid hormone activity.
• Phosphorus - protects bones and carries lipids into the blood.
• Folic acid - makes DNA and new cells, particularly erythrocytes as well as helping in cellular function and tissue growth.
• Iron - makes amino acids, collagen, neurotransmitters and hormones and also helps haemoglobin and myoglobin carry oxygen around the body.
• Zinc - helps form enzymes and proteins and create new cells.

Spinach

• Spinach can help with eye health as it contains lutein and zeaxanthin.
• It reduces oxidative stress, helps prevent cancer and reduces blood pressure.
• High in insoluble fibre, which adds bulk to food to help it pass through the digestive system. This prevents constipation.

• High in carotenoids which the body can turn into vitamin A for healthy skin, bone growth and mucous membranes.
• Vitamin C - an antioxidant used for making collagen and neurotransmitters.
• Vitamin K - for blood clotting.
• Folic acid - to make DNA and new cells, particularly erythrocytes as well as helping in cellular function and tissue growth.
• Iron - used for making amino acids, collagen, neurotransmitters, hormones and helps haemoglobin and myoglobin carry oxygen around the body.
• Calcium - a signalling molecule used in the nervous system, heart and muscles as well as being used in hormone secretion and maintaining blood pressure levels.

Avocado

• It is full of healthy fats but contains no cholesterol or sodium and is low in saturated fat.
• The majority of fat in avocados is oleic acid which can reduce inflammation and have beneficial effects on the genes linked to cancer.
• It is high in soluble fibre helping reduce blood sugar levels and feeds the friendly gut bacteria in our intestines.

• Vitamin K - for blood clotting.
• Folic acid - which makes DNA and new cells, particularly erythrocytes, as well as helping in cellular function and tissue growth.
• Vitamin C - an antioxidant used for making collagen and neurotransmitters.
• Potassium - which maintains fluid balance, sends nerve impulses and is used in muscle contractions.
• Pantothenic Acid (vitamin B5) - helps make lipids, neurotransmitters, steroid hormones and nerve transmitters.
• Pyridoxine (vitamin B6) - for protein metabolism and making new erythrocytes.
• Vitamin E - an antioxidant which protects cell walls.