Mushrooms are a good source of vitamin B, including riboflavin, niacin and pantothenic acid, which help the body to convert fuel into energy.

They also contain nutrients such as selenium and the amino- acid, ergothioneine, which can protect body cells from damage and help to strengthen the immune system.

There is no specific amount of mushrooms we should take.

However, patients with gout, a form of arthritis, should limit their intake to no more than half a cup of mushrooms per day.

We should also eat a mix of vegetables to get different vita- mins and minerals essential for our body.

Walnuts are a great source of antioxidants, vitamin E and omega-3 fatty acids, which protect cells from harmful radicals.

The United States-based Mayo Clinic recommends that people consume 0.8g to 1.1g per day of omega-3 fatty acids in the form of alpha-linolenic acid.

A handful (30g) of walnuts gives us 2g of alpha-linolenic acid, which meets the recommended daily needs.

Studies have shown that omega-3 fatty acids may help in lowering blood pressure, reducing the risk of heart diseases as well as protecting people from breast, colon and prostate cancer.

Walnuts also contain minerals such as iron, zinc and copper, which are necessary for the body to function normally.

Bibi Chia

Principal dietitian at Raffles Diabetes and Endocrine Centre