Blueberries

These are the most super of the superfoods. They are little exploding bombs of nutrients, packed with bioflavanoids, a type of antioxidant that is said to strengthen artery walls and maintain the structure of the skin. They contain anti-cancer and anti-aging properties, and can help to lower cholesterol. Sprinkle them on porridge or cereal for a power breakfast.

Broccoli

A powerhouse source of iron, broccoli is the king of vegetables. Absolutely packed with bioflavanoids, it is top of the list of anti-cancer vegetables, and has been shown to protect against breast and prostate cancer. Use it steamed or in stir- fries.

Tomatoes

A source of lycopene, which can help to fight prostate cancer in particular, as it mops up the free radicals that cause damage to body tissue. The body absorbs lycopene more efficiently if the tomatoes are cooked, so use freely in soups and sauces. Tinned tomatoes are an excellent source of lycopene, as they have already been cooked.

Avocados

Another superfood considered to be high in fat, but again, we are talking about the beneficial monounsaturated fat. Nutritionally, avocados are almost a complete meal in themselves, containing high levels of many vitamins, especially vitamins E and C.

Oily Fish

Oily fish, such as salmon, mackerel, tuna and sardines are top sources of Omega-3 fatty acids. These are absolutely the “in” nutrients of the moment, said to help lower the risk of blood clots, and the build up of fatty deposits on arteries. However, it is the suggestion that Omega-3 improves brainpower that has been causing a stir, and experiments have shown a marked improvement in the concentration of school children who have been given Omega-3 supplements. Parents are now being advised to make sure their children have adequate Omega-3 in their diets.

Brazil Nuts

Brazil nuts are considered high in fat, but this is unsaturated fat, considered to be the “good” fat. They are an excellent source of the antioxidant selenium, which neutralizes free radicals in the body. Just two or three brazil nuts a day will provide you with adequate levels of selenium.

Garlic

For centuries garlic has been renowned for it’s healing properties. It is also a powerful antioxidant, and is considered one of the best natural remedies for colds and ‘flu. Garlic has also been shown to help reduce high cholesterol levels For best results, eat garlic raw, if you dare! Failing that, use freely in cooking..

Olive Oil

Favorite anti-aging ingredient of the Mediterranean diet which has proved to be so beneficial in improving blood vessel function, and maintaining a healthy heart. It is rich in monounsaturated fats which help lower cholesterol levels. Recently it has been found that extra virgin olive oil contains an anti-inflammatory compound, which may help people with arthritis. Use freely as a salad dressing and in cooking.