ABC of Superfoods

The flavenoids and resveratrol found in wine could help prevent arteries furring, fish can cut the risk of degenerative diseases, oats help promote intestinal health, berries like cranberries can beat cystitis and soya may even prevent breast cancer!

Berries
Antibacterial blueberries, like cranberries, can soothe cystitis and all are rich in vitamin C and protective phytochemicals.

Broccoli
Great source of Vitamin C, beta-carotene and folate, broccoli, like other members of the cabbage family, contains phytochemicals that may protect against cancer. Boiling halves the vitamin C - steam, stir-fry or have some raw.

Fish
Oily fish contains omega-3 fatty acids that can reduce the risk of degenerative diseases (like heart disease), has anti-inflammatory properties and is essential for healthy eyes and brain function. Choose salmon, sardines, mackerel, trout and canned fish with edible bones three times weekly.

Nuts
Contain multi-functional B vitamins and rich in anti-oxidant vitamin E, which protects against heart disease (although roasting destroys thiamine and Vitamin E). Walnuts are good source of omega-3s.

Oats
High in soluble fibre that promotes intestinal health and lowers blood fats.

Soya
Provides calcium, vitamins and omega-3s. Potent phyto-oestrogens may help prevent breast cancer and relieve menopausal symptoms.

Tea
Contains cancer-preventing polyphenols that may protect against heart disease and fluoride that helps reduce tooth decay. Green tea is low in caffeine and high in antioxidants.

Tomatoes
Rich in vitamin C and lycopene, these fruits may protect against cancers.

Wine
Flavenoids and resveratrol present in wine could help prevent artery furring, reduce cancer risk and increase good HDL cholesterol - stick to the safe limits to get the health benefit.

Yoghurt
Live yoghurt helps prevent gastrointestinal upsets and restores friendly bacteria boosting the immune system. This is also a good source of calcium, especially for those who can't digest milk.