15 of the best super foods

Avocados are high in fibre and mono-unsaturated fats that help to lower cholesterol. Use in place of butter in sandwiches.

 
Blueberries are one of the top three anti-oxidant fruits. They can offer protection against some cancers and heart disease. Add to yogurt and cereal.

 
Butter beans are virtually fat fee and packed with fibre to promote digestive health. Just three tablespoons count as one of your seven-a-day.   
 

Cashews are full of good fats, fibre, vitamin E, B vitamins and folate. Great for satisfying hunger, they can help with weight loss as part of a balanced diet.

Chicken is a good source of all the amino acids, including tyrosine, which helps promote mental alertness, and niacin, to boost energy levels. Choose lean chicken for the most health benefits.    

Garlic is rich in allicin, an anti-oxidant that can help reduce the risk of cancer. Roast heads of garlic and spread on bread.
  

Ginger may help relieve arthritis and join pain, and its anti-oxidants help protect against heart disease and some cancers. Delicious in stir-fries.
 

Nectarines are a good source of potassium, which lowers blood pressure, so they may protect against stroke. Slice and add to cereal or salads.
  
 

Oats can lower the risk of Type 2 diabetes when eaten regularly. As part of a low-fat diet, they can also lessen the risk of heart disease.
 

Olive oil is the centrepiece of the Mediterranean diet, whose followers enjoy better health and live longer than those who follow a more meat-based diet.  
 

Red capsicum is a good source of vitamin C – just half a fresh red capsicum will provide your total daily vitamin C requirement! Snack on raw strips or add to stir-fries.
  

Red meat is a key source of haem iron, which is essential for healthy blood, and zinc to boost the immune system. Lean cuts are the healthiest choice.
 

Seafood contains immune-boosting zinc and the anti-oxidant selenium, which helps protect against heart disease. Rich in iodine for a healthy metabolism. 

Sweet corn gets its yellow colour from its lutein content, which can help protect eyes from age-related macular degeneration.
 

Tuna is packed with omega-3 fats, proven to help protect against heart disease and good for joint and brain health, and vitamins D and B12, to fight fatigue.