Almonds - Almonds are a good source of protein, fibre, and contain several important minerals such as calcium, magnesium, iron, potassium and zinc. They also contain vitamin E and vitamin B2. These are ideal to have as snacks when feeling hungry or you could try encorporating them into salads. Try and stay away from the roasted and salted variety.
Apples - Apples have always been notioned of as being a healthy option. They even help reduce the risk of heart disease and artery damage, due to the fact they contain the phytonutrient quercitin. Apples also contain pectin which is very effective in lowering blood cholesterol levels.
Avocados - Avocados contain a higher amount of mono-unsaturated fat (good for the heart), fibre, vitamin E, folic acid, and potassium than any other fruit. They also contain higher amounts of beta-sitosterol (reduces cholesterol) than any other fruit.
Beetroot - Beetroot is packed full of nutrients and anti-oxidants that help protect artery walls and reduce the risk of heart disease and strokes. Beetroot also contains minerals that promote musco-skeletal health. On top of this, beetroot are very low in calories!
Blueberries - Blueberries are packed full of anti-oxidants, many of which are thought by scientists to relieve stress and ageing.
Broccoli - Broccoli is thought of by many as the "best superfood"! Broccoli reduces the risk of heart disease, and scientists are continuously finding many healthy compounds in this vegetable, including 2 anti-cancer substances, sulforaphane (protects against gastric cancers) and indole-3-carbinol (protects against breast cancer). Make sure you try to include plenty of broccoli in your weekly diet.Carrots - Carrots contain large amounts of beta carotene and antioxidants. They are a very good source of fibre and contain a significant amount of vitamin A - which improves eyesight.
Cocoa - Cocoa contains many antioxidant flavenoids that help fight heart disease and cancer. Although ultimately found in chocolate. Chocolate has a high fat and saturated fat content, so try and keep to Dark Chocolate with a higher cocoa content.
Cranberries - Like blueberries, these are also crammed with antioxidants that help reduce the risk of heart disease. Studies have also shown that chemicals inside cranberries can prevent urinary tract infections caused by the bacterium E-coli.
Flaxseed - The richest plant source of omega-3 fatty acids, which help reduce heart disease and inflammitory diseases. Flaxseed can be obtained in both seed or oil form, but must be refrigerated as an oil to prevent oxidisation.
Garlic - Garlic has very strong antioxidant properties. As well as being effective in fighting the common cold by stimulating the immune system, garlic has been scientifically proven to be an excellent cancer fighter.
Ginger - Ginger contains multiple antioxidants that effectively fight cancer and heart disease. It also prevents clotting, stimulates circulation and cleanses the colon.
Olive Oil - Olive oil is one of the healthiest oils available and should be used instead of other oils for cooking and consumption. This is because unlike other oils, olive oil is full of mono-unsaturaded fats which is good for the heart and reducing the risk of heart attacks.Onions - Onions, and other alliums like leeks and garlic can be introduced in all kinds of cooking. The sulphur compounds and quercetin promote the immune system and also appear to lower breast and stomach cancers.
Oranges - Contain a high amount of vitamin C which is an essential nutrient for humans which supports the immune system and can reduce the symptoms of the common cold. Oranges also contain antioxidants and an array of disease fighting compounds.
Pumpkin - Pumpkins and squash contain great amounts of beta-carotene and alpha-carotene, a cancer inhibitor that is thought to be effective in fighting lung cancer. The pumpkin seeds are an excellent source of protein and essential fatty acids.
Salmon - Salmon, alongside fish like herring, mackerel and sardines, are one of the best oily fish. They contain large amounts of omega-3 fatty acids, which is good for the heart and circulatory system, aswell as the brain and its functionality.
Tea - Especially green tea, is packed with antioxidants and is also know to inhibit breast, stomach, and lung cancers. The polyphenols in green tea are 100 as effective as vitamin C. Try to drink 1-2 cups of green tea a day.Tomatoes - As well as being effective in maintaining a healthy heart, tomatoes contain vitamin C and beta-carotene which boosts the immune system and keeps your skin healthy. Studies also show that including tomatoes regularly in the diet can reduce the risk of cancer.
Whole Grains - It is widely known that consuming whole grains greatly reduces the risk of heart disease. Wholegrains include oats, rice, wheat, buckwheat and many more. They can also be found in cereals and wholegrain bread. Try and keep to the healthier varieties such as brown rice instead of white.