Tomatoes are not only a great tasting produce but also hold many nutritional values making them a fantastic addition to your diet. Some of the nutritional benefits of tomatoes are:

  • Fat and cholesterol free.
  • Fibre which helps the digestive system.
  • Vitamin C & A which helps absorb iron and contributes to the health of your skin, hair, bones and teeth.
  • A great source of Lycopene which is a powerful antioxidant that scientists believe helps both men and women against the battle against cancers such as prostate, cervical and breast cancer to name a few.
  • Vitamin B and potassium which helps in the development of muscle tissue and control high blood pressure.
  • Vitamin E which can help protect against heart diseases.
  • Folate which is an essential vitamin during pregnancy in the prevention of birth defects along with helping to protect against osteoporosis and anaemia.


Lycopene is what gives tomatoes their vibrant red colour. Scientists have come to believe that lycopene is a very powerful antioxidant that provides many health benefits.

Major studies have shown that men who have high levels of lycopene in their diets have less risk of developing prostate cancer.

Scientists also believe that lycopene may also be helpful in reducing the risk of other cancers such as breast and lung cancer, heart disease and stroke.

Lycopene is not naturally produced in the body so the only way of getting the benefits of lycopene is to increase the amount of fruit and vegetables rich with lycopene in your diet. Tomatoes are rich with lycopene and the lycopene becomes more concentrated when tomatoes have been cooked or processed.


Cucumbers are not just a great salad ingredient but are a tasty healthy vegetable. Cucumbers have high water content and a good source of vitamins and minerals. Some of the nutritional benefits of cucumbers are:

  • High in water content with many health benefits such as clear skin and helping to rid the body of toxins that can make you sick.
  • Low in calories making cucumbers ideal in assisting weight control.
  • Fat and cholesterol free.
  • Fibre in the cucumber peel helps the digestive system.
  • Good source of potassium which helps to reduce blood pressure.
  • Vitamin K helps build strong bones reducing the effects of osteoporosis and arthritis.


Eggplants are a great choice for salads, stews and beyond. Eggplants should be cooked and not eaten raw. They are full of vitamins, minerals and dietary fibre. Some of the health and nutritional benefits of eggplants are:

  • Packed full of fibre, vitamins B1, B3, B6, C, K, and phytonutrients, eggplants are cardiovascular saviors.
  • Polyphenols in eggplants protect cells from damage caused by free radials, prevent development of tumors, and stop the spread of cancer cells.
  • Eggplants has the power to reduce the amount of 'bad' cholesterol in your body. However it should be baked as frying won't have hardly any advantages, since it will soak up fat from the cooking oil.
  • Phytonutrients within eggplants have been known to increase cognitive ability and benefit overall mental health.
  • Eggplants have high levels of Vitamin K and bioflavonoids which can prevent blood clots and strengthen blood vessels.
  • Eggplants have little fat or cholesterol and high in fibre which helps in maintaining a healthy digestive system.
  • Eggplants are high in iron and copper which assist in improving the health of red blood cells within your bloodstream.
  • With high fibre and low soluble carbohydrates, eggplants are ideal if you are watching blood glucose and insulin levels.
  • Eggplant has high levels of folic acid and folate. Folic acid is imperative if you are expecting, because it protects infants from defects within the neural tube. Folate is important to every one's nutrition but should especially be increased if you are expecting a baby to protect their brain development.
  • Eggplants have a great amount of copper and Vitamin K which help prevent osteoporosis, increase bone mineral density, strength and overall bone health.

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