This is the continuance of Prevent the Onset of Type 2 Diabetes with a Healthy Diet – Part 1.

Robust Reds. Many studies have implied a link between lycopene – the antioxidant that gives tomatoes their color – and a reduction in the risk of prostate cancer in men.

In 2004, Nutrition Journal suggested that “frequent tomato intake is associated with a 30% to 40% decrease in the risk of prostate cancer.

Some may be surprised to learn that tomatoes should preferably not be eaten raw. Cooking and processing breaks down the tomato’s cellular walls, boosting lycopene’s bio availability. So tomato sauces and soups are excellent sources of lycopene.

If you are not a fan of tomatoes, opt for more modest sources of lycopene, such as guava, papaya, red grapefruit and watermelon.

Bountiful Browns. When it comes to cereals, a brown hue is a reliable sign that a grain has not been refined – in other words, the grain is a wholegrain.

Wholegrains offer a nutritious blend of fiber, protein, complex starches, vitamin B, minerals including trace minerals like manganese and antioxidants.

An extensive US study found that women who ate 2.7 servings (one serving equals a cup) of whole grains a day cut their risk of heart disease by 30%.

Mean Greens. Green leaves, herbs and cabbage are all rich in the pigment chlorophyll, which is what gives their color.

Chlorophyll builds blood and tissues and encourages the body’s cells to release toxins into the blood. They are then taken to the kidneys and liver for elimination.

Chlorophyll also contains magnesium, an essential mineral that helps the assimilation of calcium in the body.

Broccoli is rich in both minerals – it is a balanced food that is ideal for healthy bones.

Cooking chlorophyll weakens its potency, so take it raw – go for lots of dark green salads and herbs. Try chopping broccoli very finely or blending herbs and dark green leaves into sweet fruit smoothies if you find them too bitter.