I hate eating vegetables but I am trying to change that. What is the best vegetable I can eat to meet my nutritional needs?

All vegetables contain different nutrients essential and beneficial for our body in different ways. If you have a hard time eating vegetables, you can add them to juices and smoothies mixed with some fruit every day. Make sure to use a blender and not a juicer that extracts the remains so you get your fibre in too.

Why are anti-oxidants important for our body? Also, what are some good sources of antioxidants?

Antioxidants are molecules that fight free radicals in your body. Free radicals are compounds that can cause harm if their levels become too high in your body. They’re linked to multiple illnesses, including diabetes, heart disease and cancer.

Important dietary antioxidants include:

• Vitamin C (orange, kiwi, lemon, grapefruit, papaya, berries, broccoli, cauliflower etc)

• Vitamin E (almonds, peanuts, sunflower seeds, spinach, broccoli, fortified cereals, corn and sunflower oil etc)

• Flavonoids (onions, strawberries, grapes, citrus fruit, parsley etc)

I hate taking medicines. Are there any foods that can replace my multivitamins?

Yes. If you include a variety of fruits, vegetables, whole grains, lean proteins and healthy fats in your diet, you do not need a multivitamin.

How important is the intake of fibre? How much fibre should I eat every day?

Dietary fibre is important for our digestive health and regular bowel movements. Fibre also helps you feel fuller for longer, can improve cholesterol and blood sugar levels and can assist in preventing some diseases. Women need up to 25g-30g per day and men up to 30-40g per day.

I have asthma and it gets triggered in spring season. Which foods and nutrients have a positive effect on our lung health?

Yes. First of all it’s very important you stay hydrated for healthy lungs, so most important is an adequate water intake. Omega 3 fatty acids can promote lung health. They can be found in fatty fish, walnuts and can be taken as fish oil supplements too. You can also make your lungs healthier by exercising a little bit everyday and improving endurance and stamina. Include more apples, apricots, berries and breathing exercises also help.