1 Spinach
Dark leafy greens such as spinach contain plenty of fibre, vitamin K and folate. Folate reduces your risk of cardiovascular disease, including strokes, and US researchers also believe that it can lower the risk of pancreatic cancer.
2 Goji berries
By weight, these Chinese berries – sold in dried form in most supermarkets – contain 500 times more vitamin C than oranges. They’re also full of antioxidants, including germanium, which is clinically proven to fight cancer.
3 Salmon
The omega 3 fats found in salmon can reduce the risk of heart attack and stroke. They are also thought to be beneficial in fighting off cancer, as is selenium, a mineral contained in the pink fish.
4 Porridge
Almost all people who live to be 100 eat a hearty breakfast every day, according to an American study. Oats are high in energy-boosting B vitamins, helping you to maintain your fitness, and contain avenanthramide, an antioxidant famous for its heart-health properties.
5 Miso soup
The fermented soya beans in miso could help reduce the risk of death from cancer, heart and liver disease, Japanese researchers have found, because they cut off the blood supply to cancerous cells and starve them of nutrients.
6 Almonds
Almonds reduce the risk of heart disease, say American researchers, because they are crammed with monounsaturated fats that help lower your LDL (bad) cholesterol levels, while raising levels of HDL (good) cholesterol. Their high levels of vitamin E, calcium and magnesium also help.
7 Mushrooms
The antioxidants selenium and riboflavin in mushrooms can help fight cancer and boost immunity. They contain betaglucans, which American researchers say help the immune system recognise and demolish disease-ridden cells.
8 Tomatoes
The antioxidant lycopene is known for shrinking the risk of prostate cancer and heart disease. When Harvard researchers added a dash of olive oil to a tomato dish, they found that subjects absorbed triple the amount of lycopene.
9 Bananas
The potassium in bananas can help reduce blood pressure, say Indian researchers. Green varieties also contain resistant starch, which may reduce the risk of many cancers, especially colon.
10 Acai
Acai, pronounced ‘a-sigh-ee’, is a Brazilian berry that slows the aging of the skin, brain and heart. A University of Florida report also found that its antioxidants destroyed human cancer cells.
11 Chocolate
The flavonoids in chocolate help blood vessels expand, lowering the risk of heart attacks and diseases linked to poor circulation. The higher the cocoa content, the more flavonoids you’ll get.
12 Flaxseeds
Add these fibre and omega 3 heavyweights to cereal, smoothies or salads to help maintain a regular heartbeat and stop blockages in your arteries.
