1.              Almonds Packed with vitamins and minerals including Vitamin E, which is great for your skin, also a good source of zinc, magnesium and potassium, which lowers your risk of high blood pressure.

2.              Alliums The allium family -onions, garlic & leeks- are incredibly good for your heart and contain the powerful antioxidant quercetin, which protects your colon and guards against cancer. Onions also contain chromium, which helps regulate blood sugar.

3.              Amaranth A seed that was a staple of the Aztecs. Its gluten free and a good source of protein and calcium. It can be used like a grain, cooked and served like rice or cous cous, or try it in pilaf or salads.

4.              Apples A good source of vitamin C & fibre; they contain antioxidants and flavanoids, which protect your cardiovascular system. A French study found eating 2 apples a day can reduce your cholesterol levels by 10%!

5.              Apricots (dried) A great source of iron andrich in antioxidants, potassium and beta-carotene so are good for your heart. If you’re sensitive to sulphites which are used to preserve them, try unsulphured or organic apricots

6.              Apricots (fresh) An excellent source of vitamin A, which stimulates the immune system and may help maintain and improve your eyesight.

7.              Asparagus  Nutrient-dense and packed with vitamins and minerals. Its an excellent source of folate which is good for your heart health and essential if you’re thinking of becoming pregnant as it guards against certain birth defects.

8.              Avocados  Crammed with a range of antioxidants and nutrients including folate and vitamin K, which are both good for your bone health.  Avocados also contain oleic acid, a beneficial monounsaturated fat which may help guard against breast cancer.

9.              B vitamins  Essential for proper energy production. These include thiamin (vitamin B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, vitamin B12, and folic acid. These amazing vitamins have been shown to reduce cholesterol, prevent heart disease, elevate mood, regulate the stress response, increase energy, and improve blood sugar regulation!

10.          B12  An essential vitamin found in meat, eggs and dairy; some seaweeds and miso pastes contain small amounts. If you’re vegan its vital to eat foods fortified with B12 such as yeast extract, breakfast cereals, soya milk, margarine and veggie burger mixes.

11.          Bananas  Packed with potassium and a good source of fibre, their natural pre-biotic properties encourage friendly bacteria in the gut, which help your body absorb nutrients - in particular bone building calcium.

12.          Barley  High in soluble fibre and can lower cholesterol; some of this fibre also acts as a pre-biotic encouraging healthy flora in your gut and aiding digestion. Its also a good source of selenium which as well as being good for your heart also guards against colon cancer.

13.          Pot Barley (the whole grain), and Pearl Barley (the polished grain) can bothbe used to make a risotto, pilaf or tabouli style salad, or just added to soups and stews. Barley flakes can be added to muesli or granola and Barley flour can be used in breads, cakes and pancakes.

14.          Beans & pulses A rich source of potassium, calcium, iron & some B vitamins. High in both soluble & insoluble fibre to guard against bowel & rectum cancer and reduce blood cholesterol levels. They’re also low in fat and help you body control blood sugar levels, so particularly beneficial to diabetics.

15.          Beetroot  Rich in natural cancer-fighting antioxidants. It’s also a good source of iron and magnesium so great for your blood. Its fat free, low in calories and high in fibre and it tastes fantastic too!

16.          Berries All berries are brilliantly good for us and contain masses of antioxidants and vitamins especially vitamin C. The pigments that make them all different colours contain phytonutrients and flavanoids, which are thought to guard against cancer.

17.          Blueberries  Top of the antioxidant tree, these little berries contain more free radical destroying antioxidants than any other fruit, so protect you from cancer. They’re also good for your cardiovascular system and contain lutein, which is great for your eyesight.

18.          Blackberries  A good source of vitamin C and antioxidants, and high in fibre so help guard against cancer. With useful amounts of folates, manganese and vitamin K, the seeds also contain essential Omega-3 and 6 fatty acids.

19.          Brazil Nuts Nutrient-dense and one of the very best sources of the antioxidant selenium, which helps fertility and promotes healthy hair & skin, so making brazil nuts an essential

20.          Breakfast – eating a healthy and nutritious breakfast means you get more vitamins and minerals and less fat and cholesterol in your diet, it helps you control your weight,  and according to the Mayo Clinic you’ll be more productive, concentrate better, and have lower cholesterol and so reduce your risk of heart disease!

21.          Broccoli   Bursting with antioxidants, especially high in vitamin C, plus vitamins E & B, and loaded with minerals such as calcium, potassium and phosphorus as well as folates. It also contains phytonutrients thathelp your body fight cancer.

22.          Brown Rice A highly nutritious and cleansing grain, with more nutrients and fibre than white rice. High in manganese and a good source of cancer-fighting selenium it also contains B vitamins. The fibre means a low GI (glycaemic index) and makes it brilliant for your bowel health, guarding against colon cancer.

23.          Cabbage Contains iodine and large amounts of vitamin C. Also high in calcium and vitamin E, which is beneficial to healthy skin; and sulphur, which purifies your blood. Cabbages help reduce the risk of cancer.

24.          Calcium & Teens  Calcium is crucial for building healthy bones and teeth. Its vital for young people to eat plenty of calcium-rich foods, which will also help prevent osteoporosis in later years. Yoghurt, milk, cheese, leafy green vegetables, tofu, nuts & seeds and black strap molasses are all good sources, as are canned sardines and pilchards when you eat the bones as well!

25.          Carrots  One of the richest sources of beta carotene (pro-vitamin A), which protects against cancer and is beneficial to healthy skin and therefore conditions such as acne. Also high in silicon, which helps your body metabolise calcium.

26.          Cauliflower High in fibre, vitamin C and folate and a good source of Omega 3 Fatty acids. It also contains a sulphur compound which research suggests may inhibit the growth of cancer cells. Try drizzling cauliflower florets with a little oil and sprinkling with ground turmeric & cumin then roasting.

27.          Celery An excellent source of bone-building vitamin K, plus minerals including potassium, calcium, iron and folate. Traditionally used for lowering blood pressure, there is some evidence that compounds in celery relax the muscles around your arteries thus widening them to allow the blood to flow with less pressure.

28.          Chillies Contain capaicin, which gives them their hot flavour and has many health benefits.  As well as clearing congestion, chillies are beneficial to your heart and reduce cholesterol. There is also research being done into their ability to relieve pain in arthritis sufferers.

29.          Cinnamon  As early as 2700 BC, Chinese herbalists treated diarrhoea and kidney disorders with cinnamon. Later, Greek healers and Indian Ayurvedics valued it as a remedy for digestive problems. Cinnamon may help lower cholesterol and triglycerides. Compounds in cinnamon may activate enzymes that stimulate insulin receptors.

30.          Cream  Well known as a source of calcium and a tasty treat. Double cream is around 50% fat, so try mixing it 50-50 with fat free yoghurt for a lower fat alternative. Or try half fat crème fraiche, which is around 20%fat.

31.          Crab An excellent source of low fat protein, packed with minerals including zinc, antioxidant selenium and bone-building calcium and magnesium. Its also sustainable and extremely tasty. As well as in salads and sandwiches, try cooked with linguini or in crab cakes.

32.          Cranberries  Strong antibacterial properties, wonderful for fighting urinary and kidney infections and a recognised treatment for cystitis. They’re also a powerful antioxidant so are good for your heart and may help guard against cancer. Drink the juice, add dried berries to breakfast cereals, or just munch them as a healthy snack.

33.          Dill The name derives from the Norse word dilla meaning to lull, and was used by the Vikings to calm children. It has powerful health benefits coming from its monoterpens and flavonoids, and is a good source of calcium. Try mixing chopped dill 50/50 with shredded lettuce and dressing with olive oil and lemon juice for a refreshing salad.

34.          Dark leafy greens Very high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They’re crammed with fibre, folic acid, chlorophyll and many other micronutrients and phyto-chemicals. For optimum nutrition try serving greens drizzled with fresh lemon juice and extra virgin olive oil.

35.          Eat a rainbow! Eating a range of colourful fruits and vegetables maximises your exposure to an array of vitamins, minerals, and disease-fighting phytochemicals. The darker the colour of the fruit or vegetable, the more nutrients it usually contains.

36.          Eggs One of the best forms of protein, they contain all nine essential amino acids plus virtually every mineral and vitamin you need, apart from vitamin C. It used to be thought that we should limit the eggs we eat but new research has proven this to be wrong, as although eggs do contain cholesterol, which the body needs, they’re relatively low in saturates and packed with goodness.

37.          Figs fresh Contain the enzyme ficin, which soothes your gut and is great for your digestion. Try serving with ripe cheeses instead of grapes, or simply cut a small cross in the top, roast for 10 minutes and serve with ice cream or mascarpone cheese.

38.          Figs dried High in vitamins and minerals; dried figs contain more calcium than milk so can help prevent osteoporosis. They’re also an excellent source of fibre and aid digestion.

39.          Garlic There is lots of scientific evidence proving that eating garlic regularly isbeneficial to your cardiovascular system, it also contains the enzyme allicin, a powerful antibacterial, and has antiviral properties, which may help your body fight off infections. Try roasting whole, unpeeled bulbs of garlic until soft then squeeze out the garlic and spread on crostini.

40.          Game  The ultimate free-range meat. A good source of iron, zinc, vitamin B6 and B12 while being much lower in saturated fat than farmed meats. All game is an excellent source of protein, which is essential for life – especially for building healthy bones and teeth.

41.          Grapes  Red grapes are higher in antioxidants than green, but all grapes make a great energy snack for children and grown-ups too! They have good cleansing properties, and are useful for anaemia, arthritis, gout and rheumatism.

42.          Herring Rich in heart-healthy omega-3 fat.  Omega-3 fatty acids—a polyunsaturated fat—may help protect your brain against plaque build up that can lead to cognitive decline and Alzheimer’s disease.  Omega-3 fatty acids also appear to protect cardiovascular health by decreasing your risk of a heart attack.

43.          Iron An essential mineral, if we don’t eat enough we become jaundiced and lose energy. Helps build red blood cells, which carry oxygen round the body. Especially important for women, find it in dark leafy greens, meat, liver, beans & pulses, tofu, dried apricots and wholegrains. To help your body absorb iron in food, combine iron-rich foods with vitamin C-rich foods such as fruit & vegetables.

44.          Icing on the cake! To make a lower fat icing, use low fat cream cheese instead of butter, its great on cup cakes and is rich in calcium, which growing children need to build healthy bones and teeth.

45.          Kiwi fruit Richer in vitamin C than oranges, contain lots of beneficial minerals and are a good source of fibre. Italian research showed that children who ate lots of kiwi and citrus fruits had fewer respiratory problems.

46.          Lentils The ultimate health food, high in fibre and an excellent source of folate and other minerals including iron and potassium. They contain both protein and carbohydrate and give you lots of energy without raising blood sugar levels. Available either dried or canned, add them to soups or stews, make dal, or use as an alternative to minced beef in dishes like lasagne.

47.          Linseeds (Flaxseed) High in heart-healthy Omega-3 fatty acid, as well as a source of fibre. Whole seeds can’t be digested, so grind first before using. Linseed meal has a wonderfully nutty flavour. Add ground linseeds to hot and cold cereals, muffins, cookies, bars, pancakes, breads, yogurt, salads, vegetables, and soups.

48.          Low fat yoghurt Contains more bone building calcium than milk, try blending with ripe bananas then freezing it in moulds to make calcium and potassium rich ice lollies.

49.          Mackerel Rich in heart-healthy omega-3 fat.  Omega-3 fatty acids—a polyunsaturated fat—may help protect your brain against plaque build up that can lead to cognitive decline and Alzheimer’s disease.  Omega-3 fatty acids also appear to protect cardiovascular health by decreasing the risk of a heart attack.

50.          Milk A good source of vitamin B12, which may help your brain stay healthy and help you retain your memory as you get older. Whole milk contains more vitamins than skimmed.

51.          Mint  The Ancient Greeks believed the Gods created mint and its healing properties have been revered ever since. Its certainly very soothing, and an infusion made with fresh mint leaves aids digestion. Mint tea is also said to soothe sore throats. Try adding fresh mint leaves to salads or summer drinks.

52.          Miso Originated in ancient China and was adopted by the Japanese in the 7^th century, regarded as a superfood in the macrobiotic movement. A fermented soy paste which can also be made with barley, rice or wheat. Made with natural yeast called koji, it adds depth and flavour to soups and sauces and is packed with minerals and nutrients.

53.          Molasses Weight for weight molasses contains more iron than eggs and more calcium than milk, its high in potassium and a good source of B vitamins. Use it to add a bitter-sweet taste to cakes and biscuits or simply eat a spoonful to up your intake of these vital nutrients.

54.          Mushrooms  Low in calories and high in nutrition, with a glycemic index that is so low it can’t be measured! Research also suggests they may boost your immune system. Mushrooms contain lots of B vitamins, powerful cancer-fighting antioxidants, and minerals like selenium, potassium and copper as well as protein, so they’re a great ingredient for vegetarians.

55.          Nuts  A high energy food and an excellent source of vitamin E, thiamine & niacin. Nuts are great for vegetarians as they’re high in protein and minerals, including phosphorus, iron, copper & potassium. Although high in fat, its beneficial fat. Almonds, Walnuts and Brazil Nuts are the most nutritious. Research has shown that walnuts help to lower cholesterol levels.  NB. Children under 4 should not be fed nuts as they may choke; introducing peanuts to a child’s diet too early may cause them to develop an allergy.

56.          Oats  Incredibly healing, both internally and externally. They actually lower cholesterol and strengthen cardiac muscles. Oats are rich in silicon, which helps renew bones and connective tissue; they also contain phosphorous which helps the formation of the brain. Recent research also shows oats are an antidepressant. Easily digested, oats soothe the gut and are an excellent food during convalescence.

57.          Oily Fish Contain Omega-3 fatty acids, which reduce blood viscosity so reducing clotting and helping lower blood pressure. They also encourage blood flow to areas damaged by lack of circulation. Eat oily fish to guard against heart attack or stroke, and anyone with heart disease should up their intake. Oily fish help build brain and nervous tissue and are beneficial for inflammatory problems and skin diseases. Sardines, Pilchard, Mackerel, Herring, and Salmon are all high in Omega-3.

58.          Olive Oil  Rich in potassium, calcium and vitamins, it gives protection against heart disease and cancer and helps the digestive system. As with all oils, heating or cooking greatly reduces health benefits so try and add oil after cooking; drizzling over salads, pasta and fish to get maximum nutrition.

59.          Olive Oil (Virgin) A new Spanish study suggests virgin olive oil may help prevent and treat the infections responsible for millions of cases of gastritis and peptic ulcers each year. Preliminary lab tests show the antioxidant compounds found in virgin olive oil are effective against many strains of these bacteria, which infect the lining of the stomach.

60.          Omega-3 fatty acids Long known to be important for a healthy heart, they’re also linked with brain function and mood, and may improve behaviour in some children. Researchers are also linking Omega-3 to anti-ageing! Oily fish including salmon, pilchards, sardines, fresh tuna, mackerel and herring, plus seeds and nuts are all good sources.

61.          Onions  The onion symbolized eternity, because of its concentric-circle construction. This veggie is filled with layers of health benefits. Onions are rich in powerful sulphuric compounds, may lower high blood pressure, reduce your risk of heart attack, and help protect against cancer.

62.          Oranges A good source of vitamin C and some minerals, they also contain a flavanone called herperidin, which may lower blood pressure and cholesterol. The World Health Organisation states that a diet rich in citrus fruits offers you protection against heart disease.

63.          Parsley Contains useful amounts of iron and lots of Vitamin A, C & K. as well as phytonutrients and volatile oils that may inhibit tumour growth. Don’t be afraid to use lots of parsley, it doesn’t have an overpowering flavour. You can add handfuls of chopped parsley to sauces and salads, especially tabouli or rice salads

64.          Peppers (Sweet Peppers, Bell Peppers or Capsicums) Containing up to 3 times more vitamin C than oranges, red peppers are packed with beta-carotene and bioflavanoids, both powerful antioxidants. Green peppers are actually under-ripe red peppers, but still contain twice as much vitamin C as an orange.

65.          Peas A handful contain your daily dose of A, B-1, B-6, C, and osteoporosis-fighting K!  High in fibre and low in fat, add them to potato or rice salad or just a serve as the Italians do - raw in the pod, for a natural healthy nibble with an aperitif.

66.          Plums A good source of dietary fibre and vitamin C that helps your body absorb iron. They also contain phenols, powerful antioxidants which protect the fat around our brains from free radical damage.

67.          Polenta  Simply ground corn, it’s a good source of fibre and nutrient such as folate. Use it to make a gluten- free pizza base by cooking it as on the pack and spreading out thinly on a baking sheet then adding your favourite toppings and baking.

68.          Prostate Cancer  The most common form of cancer in British men, you can reduce your risk by eating a healthy diet. Research suggests eating plenty of vegetables, fruits, whole grains, and beans, tomatoes and cruciferous vegetables, such as broccoli, particularly when tomatoes and broccoli are eaten together.  Other foods that may fight prostate cancer include soy, garlic, green tea, linseed, turmeric and foods rich in zinc, selenium and Vitamin E.

69.          Pumpkin (pepon) A Greek word for “large melon”. Pumpkins are fruit and a type of squash. They contain potassium and Vitamin A, are a good source of anti-oxidants and easily digested. Very few people are allergic to pumpkin so its excellent for weaning babies!

70.          Pumpkin Seeds Contain iron for healthy blood, magnesium for maintaining healthy body cells. They also contain, zinc, folate, protein and B-complex vitamins. Also a good source of omega-3 and high in omega-6 fatty acids, add them to cakes or breakfast cereals, sprinkle on salads or even add crunch to pasta dishes.

71.          Quinoa (“KEEN-wah”). A protein-rich whole grain that was a staple of ancient Andean civilizations of South America. Quinoa is good served hot or at room temperature. It works well in pilafs, stews, soups, salads, and as a morning cereal drizzled with maple syrup. Its important to rinse quinoa before cooking because the grain is covered with a coating of saponin, a bitter substance that acts as a natural insect repellent.

72.          Raspberries Contain double the antioxidants of strawberries and a unique compound, which guards against cancer. A member of the rose family, they are high in fibre and contain a range of nutrients including manganese, folate and some Omega-3 fatty acid.

73.          Raisins  High in fibre and packed with cancer fighting antioxidants, they also contain the trace mineral boron which is good for bone health, this could be particularly good for women as it may help counter osteoporosis or bone softening.

74.          Red Cabbage Contains significantly more protective phytonutrients than white cabbage, including six times more vitamin C. Try making coleslaw with red cabbage instead of white.

75.          Salmon  Rich in heart-healthy Omega-3.  Omega-3 fatty acids—a polyunsaturated fat—may help protect your brain against plaque build up that can lead to cognitive decline and Alzheimer’s disease.  Omega-3 fatty acids also appear to protect cardiovascular health by decreasing your risk of a heart attack.

76.          Sea Vegetables   A staple in Japan, if there is one new food to add to your diet its seaweed! Sea vegetables contain 10-20 times more minerals than land plants. High in iodine, which regulates the thyroid gland and also high in iron and calcium, sea vegetables have up to 10 times more calcium than milk and sea lettuce has 25 times more iron than beef! Try adding to soups, salads and stir-fries.

77.          Selenium A vital mineral that helps our immune system's function and keeps the thyroid healthy. It is also a powerful antioxidant, preventing damage to cells and tissues and helping protect your body against cancer. Good sources include Brazil nuts, crab, prawns and salmon as well as mushrooms, barley, turkey, calves liver and lamb.

78.          Seeds   Rich in vitamins and minerals and a versatile ingredient. The most popular are: Linseed (flax), which are a rich source of omega 3 fatty acids; Sunflower seeds and pumpkin seeds which are packed with zinc and omega 3 fatty acids, and sesame seeds, which are full of calcium.  Add to breakfast cereals, salads, cakes and pasta or just munch for a super healthy snack.

79.          Sesame seeds  Tiny little powerhouses packed with minerals including calcium & zinc, which are good for bone health, and copper, which is good for your joints.

80.          Shitake Mushrooms  Used in Chinese medicine for over 6,000 years, they contain a compound called lentinen, which benefits the immune system and also has anti cancer properties. With antioxidants and cholesterol lowering benefits too, you can see why its a symbol of longevity in Asia.

81.          Spelt Flour  Spelt is an ancient cousin of wheat and was grown by the Romans; it has a wider range of nutrients than modern wheat and is an excellent source of manganese. You can use spelt flour instead of wheat in any recipe and some people with mild wheat intolerance find they can eat spelt.

82.          Spinach A good source of folate, which is especially recommended for pregnant women or those trying to conceive. It also contains potassium. The carotenoids and flavonoids in spinach may also guard against ovarian & prostate cancer.  If you eat spinach with other vegetables that contain Vitamin C, you’ll boost the absorption of iron in the spinach, so try it drizzled with lemon juice and olive oil. Like tomatoes the nutrients in spinach are better absorbed when cooked.

83.          Sprouted seeds & grains  Rich in plant enzymes and amazingly good for us. Sprouting dramatically increases the vitamin content compared to the original seed. Some of the very best foods available and enhancing all aspects of our health, sprouts are totally natural and a nutritious and a tasty addition to sandwiches or salads.

84.          Strawberries  High in vitamin C and are a good source of fibre, with beneficial levels of manganese, which helps the body utilise enzymes including thiamine and biotin, which supports healthy skin growth.  To add extra nutrition to jam, try adding 2 tablespoons of chopped fresh strawberries to 1 tablespoon of strawberry jam.

85.          Soya Beans (Soy Beans) Should be singled out as the best bean. They’re an excellent source of protein and contain all the amino acids. Soya Beans also contain unsaturated and Omega-3 fats, so are good for your heart. Rich in minerals: potassium, magnesium, phosphorous, iron and folate. Also contain B6 & thiamine.

86.          Sunflower Seeds A useful source of Vitamin E and high in linoleic acid (needed for the maintenance of cell membranes).The seeds are used to make sunflower oil and polyunsaturated margarines. High content of minerals, folate, protein and B-complex and also high in Omega-6.

87.          Sweet Potatoes Really high in Vitamin A, in the form of beta carotene which gives them their orange colour, and also contain significant amounts of Vitamin C. Both Vitamin A & C are powerful antioxidants which help your body guard against both colon cancer and heart disease.

88.          Tea black With about ½ the caffeine of coffee, it contains quercetin, which is an antioxidant that guards against cancer. 4 cups of tea per day will give you 21% of your daily calcium and 32% of your vitamin B12.

89.          Tea green Has amongst the highest antioxidant content of any tea. This highly cleansing tea is best drunk without milk. Its very refreshing and lighter than Indian tea, as it is steamed before drying so the leaves do not turn brown.

90.          Tomatoes  A highly rich sources of lycopene—one of the most powerful antioxidants attributed to preventing cancer and other diseases.  Cooked tomato products can provide over six times more lycopene than equal amounts of fresh tomatoes.  Cooking breaks down the tomato cell walls making it easier for you to absorb lycopene.

91.          Tryptophan  An amino acid, which works with serotonin, a neurotransmitter in the brain, to help us regulate appetite, sleep and mood. Tryptophan-rich foods include turkey, red meat, dairy, nuts, seeds, bananas, soya, tofu, shellfish and dark chocolate.

92.          Turmeric Used for millennia in Indian and Chinese medicine, it is anti-inflammatory. Research now backs up many of its benefits, including guarding against cancer, particularly prostate and colon cancer. Gives a vivid yellow colour and aromatic flavour to dishes, try adding to curries or stir fries or add 1-2 teaspoons to rice whilst cooking.

93.          Turkey A great low-fat protein and a good source of selenium and energy-boosting B Vitamins including B6 & niacin. Also an excellent source of tryptophan an amino acid which works on neurotransmitters in the brain and is associated with enhanced mood.

94.          Tofu An excellent form of protein for vegetarians. Packed with nutrients it also contains phytoestrogens, which may help guard against osteoporosis, menstrual and menopausal problems. These natural oestrogens have also been found to protect against cancer in both men and women. Try grilling or shallow frying strips of tofu then drizzling with toasted sesame oil, soy sauce and a little honey.

95.          Venison  Works perfectly in most beef recipes, especially casseroles, stews and pies and is low in fat and high in iron, with phosphorous and potassium. Completely free-range this lean meat has all the goodness of beef and lamb with lower amounts of fat.

96.          Vitamin D Our bodies make most of what we need from sunshine. If you don’t get enough sunshine, such as in the winter months, then try and eat Vitamin D rich foods including salmon, prawns, eggs, dairy, liver or fortified foods such as margarine.

97.          Walnuts  Special because they contain the heart-healthy polyunsaturated fat called alpha-linolenic acid.  Walnuts help reduce blood cholesterol, especially the small, dense LDL (“bad”) cholesterol that’s most likely to damage coronary arteries. 

98.          Whole-grain foods Are more nutritious and fibre-rich than foods made with processed white flour. New research suggests a diet rich in whole grains may help reduce your risk for diabetes and heart disease. For better health, go for the “whole” grain form of such grains as wheat, oatmeal, brown rice, barley, quinoa, and bulgur (cracked wheat).

99.          Watercress Contains a large range of vitamins and minerals, including vitamins A,B,C.K & E  it also contains more iron, calcium, iodine, zinc, and manganese than broccoli or apples. Try it in omelettes or soups as well as sandwiches and salads.

100.       Yoghurt, live or bio yoghurt. Richer in calcium than milk and more easily digested. The good bacteria it contains are highly beneficial to your digestive system. Live yoghurt is particularly beneficial if you’re taking antibiotics, which destroy good as well as bad bacteria in the gut. By taking live yoghurt after the course of antibiotics, you restore the colon-friendly bacteria to your body.