The A To Z Of Superfoods: All The Food Fuel You Need In Your Life
![[Photo: WestEnd61/REX/Shutterstock]](https://s.yimg.com/ny/api/res/1.2/5qhrQsLFVv347jXkHisj1Q--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTY0MQ--/https://s.yimg.com/uu/api/res/1.2/5w2kMs2nX0JunlReupuvvg--~B/aD04NTU7dz0xMjgwO2FwcGlkPXl0YWNoeW9u/https://66.media.tumblr.com/97e95b3061335d3b36d5c4d52a05c643/tumblr_inline_oacvdz3rtq1ty84t8_1280.png)
1/27[Photo: WestEnd61/REX/Shutterstock]![<p>* High protein keeps you going.</p><p>* Monounsaturated fats reduce the risk of heart disease.</p><p>* Rich source of vitamin E which protects against UV light damage.</p><p><b>Why not try: </b>unsalted almonds as an ice cream topper.</p><p><i>All information <i>credited to</i> Nuffield Health [Photo: Keegan Evans/Pexels</i><i>]</i></p>]()
2/27Almonds
* High protein keeps you going.
* Monounsaturated fats reduce the risk of heart disease.
* Rich source of vitamin E which protects against UV light damage.
Why not try: unsalted almonds as an ice cream topper.
All information credited to Nuffield Health [Photo: Keegan Evans/Pexels]
![<p>* More antioxidants than any other fruit.</p><p>* Good source of vitamin K, which strengthens bones.</p><p>* Has been shown to neutralise free radicals, potentially slowing down the ageing process.</p><p><b>Why not try:</b> including blueberries on top of cereal.</p><p><i>All information <i>credited to</i> Nuffield Health [Photo: veeterzy/Pexels]</i><br></p>]()
3/27Blueberries
* More antioxidants than any other fruit.
* Good source of vitamin K, which strengthens bones.
* Has been shown to neutralise free radicals, potentially slowing down the ageing process.
Why not try: including blueberries on top of cereal.
All information credited to Nuffield Health [Photo: veeterzy/Pexels]
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![<p>* High in fibre, which helps healthy bowel movements. </p><p>* Can protect against urinary tract infections.</p><p>* High levels of antioxidant polyphenols have been shown to protect against certain cancers.</p><p><b>Why not try: </b>cranberries as a lunchtime side.</p><p><i>All information <i>credited to</i> Nuffield Health [Photo: alex80/pixabay]</i><br></p>]()
4/27Cranberries
* High in fibre, which helps healthy bowel movements.
* Can protect against urinary tract infections.
* High levels of antioxidant polyphenols have been shown to protect against certain cancers.
Why not try: cranberries as a lunchtime side.
All information credited to Nuffield Health [Photo: alex80/pixabay]
![<p>* Has been suggested to improve circulation and reduce the risk of stroke.</p><p>* High in essential minerals like potassium, zinc and iron.</p><p>* Flavanols found in dark chocolate have been shown to reduce memory loss in elderly people.</p><p><b>Why not try:</b> high cocoa dark chocolate with a palmful of mixed nuts and seeds.</p><p><i>All information <i>credited to</i> Nuffield Health [Photo: jackmac34/pixabay]</i><br></p>]()
5/27Dark Chocolate
* Has been suggested to improve circulation and reduce the risk of stroke.
* High in essential minerals like potassium, zinc and iron.
* Flavanols found in dark chocolate have been shown to reduce memory loss in elderly people.
Why not try: high cocoa dark chocolate with a palmful of mixed nuts and seeds.
All information credited to Nuffield Health [Photo: jackmac34/pixabay]
![<p>* Great source of protein.</p><p>* Contain vitamins B2, D, B6, B12, zinc, iron, copper.</p><p>* Reduces heart disease risks by increasing HDL (healthy cholesterol) levels.</p><p><b>Why not try: </b>Taking a boiled egg on a picnic.</p><p><i>All information <i>credited to </i>Nuffield Health [Photo: Pexels]</i><br></p>]()
6/27Eggs
* Great source of protein.
* Contain vitamins B2, D, B6, B12, zinc, iron, copper.
* Reduces heart disease risks by increasing HDL (healthy cholesterol) levels.
Why not try: Taking a boiled egg on a picnic.
All information credited to Nuffield Health [Photo: Pexels]
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![<p>* Good source of omega-3, which benefits heart health.</p><p>* High in lignans, which have been shown to benefit hair health.</p><p>* Good source of fibre.</p><p><b>Why not try: </b>Baking some flaxseed cookies.</p><p><i>All information credited to Nuffield Health [Photo: pezzibear/Pixabay]</i><br></p>]()
7/27Flaxseeds
* Good source of omega-3, which benefits heart health.
* High in lignans, which have been shown to benefit hair health.
* Good source of fibre.
Why not try: Baking some flaxseed cookies.
All information credited to Nuffield Health [Photo: pezzibear/Pixabay]
![<p>* Good source of vitamin B12, usually found in meat.</p><p>* Provides potassium which helps balance the body’s sodium leves.</p><p>* Great alternative to regular high-sugar yoghurt.</p><p><b>Why not try: </b>Mixing Greek yoghurt with chopped fruit.</p><p><i>All information credited to Nuffield Health [Photo: LeFox/Pixabay]</i><br></p>]()
8/27Greek Yoghurt
* Good source of vitamin B12, usually found in meat.
* Provides potassium which helps balance the body’s sodium leves.
* Great alternative to regular high-sugar yoghurt.
Why not try: Mixing Greek yoghurt with chopped fruit.
All information credited to Nuffield Health [Photo: LeFox/Pixabay]
![<p>* Good source of omega-3 and omega-6 acids, which combined can reduce blood pressure.</p><p>* Contains all 20 amino acids, which aid muscle health.</p><p>* Balanced soluble and un-soluble fibres reduce sugar cravings.</p><p><b>Why not try: </b>Sprinkling hemp seeds over salad.</p><p><i>All information credited to Nuffield Health [Photo: cheifyc/Pixabay]</i><br></p>]()
9/27Hemp Seeds
* Good source of omega-3 and omega-6 acids, which combined can reduce blood pressure.
* Contains all 20 amino acids, which aid muscle health.
* Balanced soluble and un-soluble fibres reduce sugar cravings.
Why not try: Sprinkling hemp seeds over salad.
All information credited to Nuffield Health [Photo: cheifyc/Pixabay]
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![<p>* Great source of vitamin K, which benefits bone health.</p><p>* Filling without a high calorie count.</p><p>* Good for vitamin A, which benefits the skin, eyes and blood.</p><p><b>Why not try: </b>A bowl of shredded iceberg lettuce with olive oil and garlic.</p><p><i>All information credited to Nuffield Health [Photo: Lebensmittelfotos/Pixabay]</i><br></p>]()
10/27Iceberg Lettuce
* Great source of vitamin K, which benefits bone health.
* Filling without a high calorie count.
* Good for vitamin A, which benefits the skin, eyes and blood.
Why not try: A bowl of shredded iceberg lettuce with olive oil and garlic.
All information credited to Nuffield Health [Photo: Lebensmittelfotos/Pixabay]
![<p>* Natural bitterness aids the body’s production of stomach acid, relieving indigestion.</p><p>* Has been shown to aid the body in fending off infections like MRSA.</p><p>* Can relieve symptoms of bloating.</p><p><b>Why not try: </b>Flavouring a Sunday roast with a sprinkling of juniper berries.</p><p><i>All information credited to Nuffield Health [Photo: uroburos/Pixabay]</i><br></p>]()
11/27Juniper Berries
* Natural bitterness aids the body’s production of stomach acid, relieving indigestion.
* Has been shown to aid the body in fending off infections like MRSA.
* Can relieve symptoms of bloating.
Why not try: Flavouring a Sunday roast with a sprinkling of juniper berries.
All information credited to Nuffield Health [Photo: uroburos/Pixabay]
![<p>* Good source of vitamin A, which helps maintain healthy skin.</p><p>* Reliable for vitamin B6, which benefits healthy pregnancies and the immune system. </p><p>* High in vitamin C, which aids cell health and protects agains scurvy.</p><p><b>Why not try: </b>Including kiwi in a fruit salad.</p><p><i>All information credited to Nuffield Health [Photo: MVP/Pexels]</i><br></p>]()
12/27Kiwi
* Good source of vitamin A, which helps maintain healthy skin.
* Reliable for vitamin B6, which benefits healthy pregnancies and the immune system.
* High in vitamin C, which aids cell health and protects agains scurvy.
Why not try: Including kiwi in a fruit salad.
All information credited to Nuffield Health [Photo: MVP/Pexels]
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![<p>* Great meat-free source of protein.</p><p>* Carbohydrate content provides slow-burning energy.</p><p>* Low in fat and calories compared to alternatives.</p><p><b>Why not try: </b>Lentil soup.</p><p><i>All information credited to Nuffield Health [Photo: Pexels]</i><br></p>]()
13/27Lentils
* Great meat-free source of protein.
* Carbohydrate content provides slow-burning energy.
* Low in fat and calories compared to alternatives.
Why not try: Lentil soup.
All information credited to Nuffield Health [Photo: Pexels]
![<p>* Enzymes help lower unhealthy cholesterol levels.</p><p>* Good source of iron, which helps fight against fatigue and headaches.</p><p>* High levels of beta-glucans and linoleic acid, which can protect against certain cancers.</p><p><b>Why not try: </b>A stuffed mushroom starter.</p><p><i>All information credited to Nuffield Health [Photo: Condesign/Pixabay]</i><br></p>]()
14/27Mushrooms
* Enzymes help lower unhealthy cholesterol levels.
* Good source of iron, which helps fight against fatigue and headaches.
* High levels of beta-glucans and linoleic acid, which can protect against certain cancers.
Why not try: A stuffed mushroom starter.
All information credited to Nuffield Health [Photo: Condesign/Pixabay]
![<p>* Brazil nuts provide selenium, which aids the body’s immunity and wound recovery functions.</p><p>* Hazelnuts contain folate, which keeps harmful homocysteine in check.</p><p>* Chestnuts are great for starchy carbs and fibre, and are also the nut with the lowest fat content.</p><p><b>Why not try: </b>A bowl of mixed nuts for a mid-morning snack.</p><p><i>All information credited to Nuffield Health [Photo: Trostle/Pixabay]</i><br></p>]()
15/27Nuts
* Brazil nuts provide selenium, which aids the body’s immunity and wound recovery functions.
* Hazelnuts contain folate, which keeps harmful homocysteine in check.
* Chestnuts are great for starchy carbs and fibre, and are also the nut with the lowest fat content.
Why not try: A bowl of mixed nuts for a mid-morning snack.
All information credited to Nuffield Health [Photo: Trostle/Pixabay]
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![<p>* Great source of antioxidants, which benefit heart health.</p><p>* Oleuropein, a compound only found in olives, decreases the oxidisation of unhealthy cholesterols.</p><p>* Oleic acid reduces blood pressure.</p><p><b>Why not try: </b>Olives on cocktail sticks as a party starter.</p><p><i>All information credited to Nuffield Health [Photo: jackmac34/Pixabay]</i><br></p>]()
16/27Olives
* Great source of antioxidants, which benefit heart health.
* Oleuropein, a compound only found in olives, decreases the oxidisation of unhealthy cholesterols.
* Oleic acid reduces blood pressure.
Why not try: Olives on cocktail sticks as a party starter.
All information credited to Nuffield Health [Photo: jackmac34/Pixabay]
![<p>* Good source of tannin-based antioxidants.</p><p>* Boosts testosterone levels in men and women making it a libido booster.</p><p>* Can help fight bacterial infections.</p><p><b>Why not try: </b>Mixing up a salad with the addition of pomegranate seeds.</p><p><i>All information credited to Nuffield Health [Photo:Fruchthandel_Magazin/Pixabay]</i><br></p>]()
17/27Pomegranates
* Good source of tannin-based antioxidants.
* Boosts testosterone levels in men and women making it a libido booster.
* Can help fight bacterial infections.
Why not try: Mixing up a salad with the addition of pomegranate seeds.
All information credited to Nuffield Health [Photo:Fruchthandel_Magazin/Pixabay]
![<p>* Great source of calcium, which benefits bones and teeth.</p><p>* Excellent for amino acids, making it an idea protein supplement.</p><p>* Gluten-free.</p><p><b>Why not try: </b>Supercharging dinner by swapping pasta for quinoa.</p><p><i>All information credited to Nuffield Health [Photo: evitaochel/Pixabay]</i><br></p>]()
18/27Quinoa
* Great source of calcium, which benefits bones and teeth.
* Excellent for amino acids, making it an idea protein supplement.
* Gluten-free.
Why not try: Supercharging dinner by swapping pasta for quinoa.
All information credited to Nuffield Health [Photo: evitaochel/Pixabay]
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![<p>* Has been shown to protect against heart disease if consumed in moderation.</p><p>* Resveratrol, found in red wine has been shown to reduce fat.</p><p>* Antioxidants found in red wine may help reduce the risk of the common cold.</p><p><b>Why not try: </b>A small glass of red wine with dinner.</p><p><i>All information credited to Nuffield Health [Photo: Pexels]</i><br></p>]()
19/27Red Wine
* Has been shown to protect against heart disease if consumed in moderation.
* Resveratrol, found in red wine has been shown to reduce fat.
* Antioxidants found in red wine may help reduce the risk of the common cold.
Why not try: A small glass of red wine with dinner.
All information credited to Nuffield Health [Photo: Pexels]
![<p>* High in magnesium, which boosts energy levels.</p><p>* Consumption can boost moods and aid mental health.</p><p>* Good source of vitamin E, which strengthens the body’s anti-inflammatory defences.</p><p><b>Why not try: </b>Replacing a bag of crisps with sunflower seeds.</p><p><i>All information credited to Nuffield Health [Photo: nonnatthapat/Pixabay]</i><br></p>]()
20/27Sunflower Seeds
* High in magnesium, which boosts energy levels.
* Consumption can boost moods and aid mental health.
* Good source of vitamin E, which strengthens the body’s anti-inflammatory defences.
Why not try: Replacing a bag of crisps with sunflower seeds.
All information credited to Nuffield Health [Photo: nonnatthapat/Pixabay]
![<p>* A source of lutein, lycopene and beta-carotene, which helps protect the eyes.</p><p>* High in folic acid which aids the development of pregnancies.</p><p>* Strongly suggested to protect against prostate cancer.</p><p><b>Why not try: </b>Adding chopped tomato to a sandwich. </p><p><i>All information credited to Nuffield Health [Photo: Pexels]</i><br></p>]()
21/27Tomatoes
* A source of lutein, lycopene and beta-carotene, which helps protect the eyes.
* High in folic acid which aids the development of pregnancies.
* Strongly suggested to protect against prostate cancer.
Why not try: Adding chopped tomato to a sandwich.
All information credited to Nuffield Health [Photo: Pexels]
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![<p>* Relieves constipation with high levels of fibre.</p><p>* Can aid a healthy blood pressure.</p><p>* High vitamin C count helps protect the body against flu.</p><p>* Available from specialist shops in the UK.</p><p><b>Why not try: </b>Including ugli fruit in a salad.</p><p><i>All information credited to Nuffield Health [Photo: Friendsfoodreview]</i><br></p>]()
22/27Ugli Fruit
* Relieves constipation with high levels of fibre.
* Can aid a healthy blood pressure.
* High vitamin C count helps protect the body against flu.
* Available from specialist shops in the UK.
Why not try: Including ugli fruit in a salad.
All information credited to Nuffield Health [Photo: Friendsfoodreview]
![<p>* Great source of iron, which boosts energy.</p><p>* Rich in vitamin A, which boosts skin and eye health.</p><p>* leaves you feeling full without a high fat content.</p><p><b>Why not try: </b>Seasoned rice stuffed in vine leaves.</p><p><i>All information credited to Nuffield Health [Photo: jeonsango/Pixabay]</i><br></p>]()
23/27Vine Leaves
* Great source of iron, which boosts energy.
* Rich in vitamin A, which boosts skin and eye health.
* leaves you feeling full without a high fat content.
Why not try: Seasoned rice stuffed in vine leaves.
All information credited to Nuffield Health [Photo: jeonsango/Pixabay]
![<p>* Watermelon juice has been shown to reduce muscle soreness.</p><p>* High levels of water can hydrate the body.</p><p>* Very good source of lycopene, which can help reduce the risks of strokes.</p><p><b>Why not try: </b>Watermelon for pudding.</p><p><i>All information credited to Nuffield Health [Photo: Stocksnap/Pixabay]</i><br></p>]()
24/27Watermelon
* Watermelon juice has been shown to reduce muscle soreness.
* High levels of water can hydrate the body.
* Very good source of lycopene, which can help reduce the risks of strokes.
Why not try: Watermelon for pudding.
All information credited to Nuffield Health [Photo: Stocksnap/Pixabay]
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![<p>* Has been shown to lower blood sugar levels.</p><p>* Can potentially lower unhealthy cholesterol and triglyceride leves.</p><p>* Seeds provide flavonoids which can benefit nervous system.</p><p>* Available from specialist shops in the UK.</p><p><b>Why not try: </b>Xoconostle-based salsa.</p><p><i>All information credited to Nuffield Health [Photo: Olli_B/Pixabay]</i><br></p>]()
25/27Xoconostle (Prickly pear)
* Has been shown to lower blood sugar levels.
* Can potentially lower unhealthy cholesterol and triglyceride leves.
* Seeds provide flavonoids which can benefit nervous system.
* Available from specialist shops in the UK.
Why not try: Xoconostle-based salsa.
All information credited to Nuffield Health [Photo: Olli_B/Pixabay]
![<p>* Complex, but low fat carbohydrates protect against high blood sugar levels.</p><p>* Great source of vitamin C.</p><p>* Contains allantoin used in many medicines to speed up healing process.</p><p><b>Why not try: </b>Cooking some homemade yam crisps.</p><p><i>All information credited to Nuffield Health [Photo: chefkeem/Pixabay]</i><br></p>]()
26/27Yam (sweet potato)
* Complex, but low fat carbohydrates protect against high blood sugar levels.
* Great source of vitamin C.
* Contains allantoin used in many medicines to speed up healing process.
Why not try: Cooking some homemade yam crisps.
All information credited to Nuffield Health [Photo: chefkeem/Pixabay]
![<p>* Extremely low calories compared to other green vegetables.</p><p>* Great source of manganese, which benefits the skin.</p><p>* High amounts of phytonutrients, which can aid prostate health.</p><p><b>Why not try: </b>Cooking up some baked zucchini bites.</p><p><i>All information credited to Nuffield Health [Photo: stevepb/Pixabay]</i><br></p>]()
27/27Zucchini
* Extremely low calories compared to other green vegetables.
* Great source of manganese, which benefits the skin.
* High amounts of phytonutrients, which can aid prostate health.
Why not try: Cooking up some baked zucchini bites.
All information credited to Nuffield Health [Photo: stevepb/Pixabay]
![<p>* High protein keeps you going.</p><p>* Monounsaturated fats reduce the risk of heart disease.</p><p>* Rich source of vitamin E which protects against UV light damage.</p><p><b>Why not try: </b>unsalted almonds as an ice cream topper.</p><p><i>All information <i>credited to</i> Nuffield Health [Photo: Keegan Evans/Pexels</i><i>]</i></p>](https://s.yimg.com/ny/api/res/1.2/lDGIiYP8ah7i8.SdswcuPw--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTk2MA--/https://s.yimg.com/uu/api/res/1.2/fqQetiSCt3hqtnEKePnWtQ--~B/aD02NTA7dz02NTA7YXBwaWQ9eXRhY2h5b24-/https://66.media.tumblr.com/2a79589fdf1ad7960f99633a1875d23e/tumblr_inline_oacvfiyuFs1ty84t8_1280.jpg)
![<p>* More antioxidants than any other fruit.</p><p>* Good source of vitamin K, which strengthens bones.</p><p>* Has been shown to neutralise free radicals, potentially slowing down the ageing process.</p><p><b>Why not try:</b> including blueberries on top of cereal.</p><p><i>All information <i>credited to</i> Nuffield Health [Photo: veeterzy/Pexels]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/dbsR_SVFoQkS.xdgPI53aQ--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTY0MQ--/https://s.yimg.com/uu/api/res/1.2/0415tj0r39w6ndje1B9WQw--~B/aD01OTQ7dz04OTA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/2d8a531966d3278cd4a31fd3b2efd23a/tumblr_inline_oacvkqTkC01ty84t8_1280.jpg)
![<p>* High in fibre, which helps healthy bowel movements. </p><p>* Can protect against urinary tract infections.</p><p>* High levels of antioxidant polyphenols have been shown to protect against certain cancers.</p><p><b>Why not try: </b>cranberries as a lunchtime side.</p><p><i>All information <i>credited to</i> Nuffield Health [Photo: alex80/pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/cGEfjJKI8Z7wHhLUlqydJg--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTYzOA--/https://s.yimg.com/uu/api/res/1.2/naSDVCC8z68ptwlR2BKzyg--~B/aD02Mzg7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/1eb89da229d9b212be91725334dfff7b/tumblr_inline_oacvoynemj1ty84t8_1280.jpg)
![<p>* Has been suggested to improve circulation and reduce the risk of stroke.</p><p>* High in essential minerals like potassium, zinc and iron.</p><p>* Flavanols found in dark chocolate have been shown to reduce memory loss in elderly people.</p><p><b>Why not try:</b> high cocoa dark chocolate with a palmful of mixed nuts and seeds.</p><p><i>All information <i>credited to</i> Nuffield Health [Photo: jackmac34/pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/dTb2TL.e3cwS5BlQ8ft6Ag--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTY0Mg--/https://s.yimg.com/uu/api/res/1.2/vNM8CooWcdNdzMYgdUD6PQ--~B/aD02NDI7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/5a04c6da8306a37019bbfeb28c6eaf4a/tumblr_inline_oacvthZ19Q1ty84t8_1280.jpg)
![<p>* Great source of protein.</p><p>* Contain vitamins B2, D, B6, B12, zinc, iron, copper.</p><p>* Reduces heart disease risks by increasing HDL (healthy cholesterol) levels.</p><p><b>Why not try: </b>Taking a boiled egg on a picnic.</p><p><i>All information <i>credited to </i>Nuffield Health [Photo: Pexels]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/DCzdas_faTsWM4unN0Fw_g--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTY0MA--/https://s.yimg.com/uu/api/res/1.2/NqR7D6tseiT4.P8Z4LsqBA--~B/aD01OTM7dz04OTA7YXBwaWQ9eXRhY2h5b24-/https://66.media.tumblr.com/d217904929367335a8c07785ac7b5448/tumblr_inline_oacvxvSeuC1ty84t8_1280.jpg)
![<p>* Good source of omega-3, which benefits heart health.</p><p>* High in lignans, which have been shown to benefit hair health.</p><p>* Good source of fibre.</p><p><b>Why not try: </b>Baking some flaxseed cookies.</p><p><i>All information credited to Nuffield Health [Photo: pezzibear/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/URY0szNCWL2Rx8MZxWoYMg--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTY0MA--/https://s.yimg.com/uu/api/res/1.2/vKkWKMlWOGAgeP92dFWjVA--~B/aD02NDA7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/30fc66d09d2ae00c9f39031bc316c210/tumblr_inline_oacw0oqE0V1ty84t8_1280.jpg)
![<p>* Good source of vitamin B12, usually found in meat.</p><p>* Provides potassium which helps balance the body’s sodium leves.</p><p>* Great alternative to regular high-sugar yoghurt.</p><p><b>Why not try: </b>Mixing Greek yoghurt with chopped fruit.</p><p><i>All information credited to Nuffield Health [Photo: LeFox/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/nuFEV9njTZII9RAqy0hcOg--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTcxNw--/https://s.yimg.com/uu/api/res/1.2/OmhzEzKefMhYh322b5agrQ--~B/aD03MTc7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/d9ab269db1a61f196221c0370c47ad85/tumblr_inline_oacw66Nrpa1ty84t8_1280.jpg)
![<p>* Good source of omega-3 and omega-6 acids, which combined can reduce blood pressure.</p><p>* Contains all 20 amino acids, which aid muscle health.</p><p>* Balanced soluble and un-soluble fibres reduce sugar cravings.</p><p><b>Why not try: </b>Sprinkling hemp seeds over salad.</p><p><i>All information credited to Nuffield Health [Photo: cheifyc/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/9AjazFyXKi7_h_IKO_IQRQ--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTExMjY-/https://s.yimg.com/uu/api/res/1.2/mxeDEeYN4vcFmnKdl.55ow--~B/aD03MjA7dz02MTQ7YXBwaWQ9eXRhY2h5b24-/https://66.media.tumblr.com/9743d8b4ac1d38b60c0a64fdff87f888/tumblr_inline_oacw98jUIe1ty84t8_1280.jpg)
![<p>* Great source of vitamin K, which benefits bone health.</p><p>* Filling without a high calorie count.</p><p>* Good for vitamin A, which benefits the skin, eyes and blood.</p><p><b>Why not try: </b>A bowl of shredded iceberg lettuce with olive oil and garlic.</p><p><i>All information credited to Nuffield Health [Photo: Lebensmittelfotos/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/i9nWBBfRVKslHowAgfi4Ow--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTcyMA--/https://s.yimg.com/uu/api/res/1.2/MWdCRRu8visDUqUS0ccDhQ--~B/aD03MjA7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://65.media.tumblr.com/f0d4f2e5619077d56e2b44d7cdd132f3/tumblr_inline_oacwczecRS1ty84t8_1280.jpg)
![<p>* Natural bitterness aids the body’s production of stomach acid, relieving indigestion.</p><p>* Has been shown to aid the body in fending off infections like MRSA.</p><p>* Can relieve symptoms of bloating.</p><p><b>Why not try: </b>Flavouring a Sunday roast with a sprinkling of juniper berries.</p><p><i>All information credited to Nuffield Health [Photo: uroburos/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/BG1GVoPqO_octrvLeLhVYg--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTg0Mw--/https://s.yimg.com/uu/api/res/1.2/Bya49KF4jkgY2w0dlSFivA--~B/aD03MjA7dz04MjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/6c1c366793ba3c6844dcba5d0683e4d3/tumblr_inline_oacwnaFm4N1ty84t8_1280.jpg)
![<p>* Good source of vitamin A, which helps maintain healthy skin.</p><p>* Reliable for vitamin B6, which benefits healthy pregnancies and the immune system. </p><p>* High in vitamin C, which aids cell health and protects agains scurvy.</p><p><b>Why not try: </b>Including kiwi in a fruit salad.</p><p><i>All information credited to Nuffield Health [Photo: MVP/Pexels]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/pghyc3sgEAuSsOZBRcoTww--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTY0MA--/https://s.yimg.com/uu/api/res/1.2/TPZuTWUE_jQG0Qib3Usxpw--~B/aD01OTM7dz04OTA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/24199966c6c51b771e8fd6091093587d/tumblr_inline_oacwv1rW6Y1ty84t8_1280.jpg)
![<p>* Great meat-free source of protein.</p><p>* Carbohydrate content provides slow-burning energy.</p><p>* Low in fat and calories compared to alternatives.</p><p><b>Why not try: </b>Lentil soup.</p><p><i>All information credited to Nuffield Health [Photo: Pexels]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/vPWPCgeIXItN2jQ2J3hLwQ--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTYzNQ--/https://s.yimg.com/uu/api/res/1.2/UyEMWBf5oztGuqiADSDYjQ--~B/aD02MzU7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/de89e2387b1ed2f1c7ba38646d1da6b8/tumblr_inline_oacwyhFkbt1ty84t8_1280.jpg)
![<p>* Enzymes help lower unhealthy cholesterol levels.</p><p>* Good source of iron, which helps fight against fatigue and headaches.</p><p>* High levels of beta-glucans and linoleic acid, which can protect against certain cancers.</p><p><b>Why not try: </b>A stuffed mushroom starter.</p><p><i>All information credited to Nuffield Health [Photo: Condesign/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/WNphQKEtXpMxAjm9f.4j4Q--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTYzNQ--/https://s.yimg.com/uu/api/res/1.2/YlEt0igCe1iIz.F3hQ9lzQ--~B/aD02MzU7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/ab5c31b825868dc1c0c9efdd204d470b/tumblr_inline_oacx0oXMMs1ty84t8_1280.jpg)
![<p>* Brazil nuts provide selenium, which aids the body’s immunity and wound recovery functions.</p><p>* Hazelnuts contain folate, which keeps harmful homocysteine in check.</p><p>* Chestnuts are great for starchy carbs and fibre, and are also the nut with the lowest fat content.</p><p><b>Why not try: </b>A bowl of mixed nuts for a mid-morning snack.</p><p><i>All information credited to Nuffield Health [Photo: Trostle/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/8MkFgfvxBsLwkLM1l206Cg--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTY0MA--/https://s.yimg.com/uu/api/res/1.2/7mHd3ZeOfW8nleIVCds2oQ--~B/aD02NDA7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://65.media.tumblr.com/537fd76c6e9733cd55cfb195059213c6/tumblr_inline_oacx3qwMxk1ty84t8_1280.jpg)
![<p>* Great source of antioxidants, which benefit heart health.</p><p>* Oleuropein, a compound only found in olives, decreases the oxidisation of unhealthy cholesterols.</p><p>* Oleic acid reduces blood pressure.</p><p><b>Why not try: </b>Olives on cocktail sticks as a party starter.</p><p><i>All information credited to Nuffield Health [Photo: jackmac34/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/ROIs0kDAxw0BBWfPnEON6w--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTUxNg--/https://s.yimg.com/uu/api/res/1.2/loIdcsD0wn0Mfv6eGDk0qg--~B/aD01MTY7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/1517ba72aac04154e2190e170ad23e71/tumblr_inline_oacx7achcC1ty84t8_1280.jpg)
![<p>* Good source of tannin-based antioxidants.</p><p>* Boosts testosterone levels in men and women making it a libido booster.</p><p>* Can help fight bacterial infections.</p><p><b>Why not try: </b>Mixing up a salad with the addition of pomegranate seeds.</p><p><i>All information credited to Nuffield Health [Photo:Fruchthandel_Magazin/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/QqPbMWCJo5UU5yB69KKGIQ--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTY0MA--/https://s.yimg.com/uu/api/res/1.2/DvnSe6j9gPycI30I9pJVEw--~B/aD02NDA7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://66.media.tumblr.com/ea4c12b478e8f0c9b952aa322b571cd9/tumblr_inline_oacxa1Q9iD1ty84t8_1280.jpg)
![<p>* Great source of calcium, which benefits bones and teeth.</p><p>* Excellent for amino acids, making it an idea protein supplement.</p><p>* Gluten-free.</p><p><b>Why not try: </b>Supercharging dinner by swapping pasta for quinoa.</p><p><i>All information credited to Nuffield Health [Photo: evitaochel/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/64iSpQD_70fqbEUrPkubIw--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTcyMA--/https://s.yimg.com/uu/api/res/1.2/zkOfWSQAdpl7Z6G4ElBWcg--~B/aD03MjA7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/0c2b24b19d1ce4d013ab72b5c4acbd2c/tumblr_inline_oacxe33F1W1ty84t8_1280.jpg)
![<p>* Has been shown to protect against heart disease if consumed in moderation.</p><p>* Resveratrol, found in red wine has been shown to reduce fat.</p><p>* Antioxidants found in red wine may help reduce the risk of the common cold.</p><p><b>Why not try: </b>A small glass of red wine with dinner.</p><p><i>All information credited to Nuffield Health [Photo: Pexels]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/tHyImjap244usLIoAUgdFw--/YXBwaWQ9aGlnaGxhbmRlcjt3PTcwNTtoPTEwNjM-/https://s.yimg.com/uu/api/res/1.2/J6KEjkP.JfX6p6eH2lQCQQ--~B/aD02NTA7dz00MzE7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/a02e6a634dcbd0c25f8879ac905ebfce/tumblr_inline_oacxhgn7aD1ty84t8_540.jpg)
![<p>* High in magnesium, which boosts energy levels.</p><p>* Consumption can boost moods and aid mental health.</p><p>* Good source of vitamin E, which strengthens the body’s anti-inflammatory defences.</p><p><b>Why not try: </b>Replacing a bag of crisps with sunflower seeds.</p><p><i>All information credited to Nuffield Health [Photo: nonnatthapat/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/1LuZ_3hMbZCl9zH4067sww--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTY0MA--/https://s.yimg.com/uu/api/res/1.2/_d5PtjB0s.ZFY3CDkkyd2g--~B/aD02NDA7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://66.media.tumblr.com/5a17e4fd769d01da188677381b0d9bc4/tumblr_inline_oacxknn2uj1ty84t8_1280.jpg)
![<p>* A source of lutein, lycopene and beta-carotene, which helps protect the eyes.</p><p>* High in folic acid which aids the development of pregnancies.</p><p>* Strongly suggested to protect against prostate cancer.</p><p><b>Why not try: </b>Adding chopped tomato to a sandwich. </p><p><i>All information credited to Nuffield Health [Photo: Pexels]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/6I8Tl4qti4wsKzjlgv20rw--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTY0Mw--/https://s.yimg.com/uu/api/res/1.2/WGLCUBUzJetumJpqXF7G9A--~B/aD01OTY7dz04OTA7YXBwaWQ9eXRhY2h5b24-/https://66.media.tumblr.com/31d6521479090fe79acba4de9a42f8f7/tumblr_inline_oacxnc7Oul1ty84t8_1280.jpg)
![<p>* Relieves constipation with high levels of fibre.</p><p>* Can aid a healthy blood pressure.</p><p>* High vitamin C count helps protect the body against flu.</p><p>* Available from specialist shops in the UK.</p><p><b>Why not try: </b>Including ugli fruit in a salad.</p><p><i>All information credited to Nuffield Health [Photo: Friendsfoodreview]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/xtSAZT2d2ppKueHVsl6Lpg--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTcxNw--/https://s.yimg.com/uu/api/res/1.2/6pPdefB1glZ6UPIQAgDrEA--~B/aD03Mzg7dz05ODg7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/3beff1c688864afdf470baa541af6c28/tumblr_inline_oacxtuyuuJ1ty84t8_1280.png)
![<p>* Great source of iron, which boosts energy.</p><p>* Rich in vitamin A, which boosts skin and eye health.</p><p>* leaves you feeling full without a high fat content.</p><p><b>Why not try: </b>Seasoned rice stuffed in vine leaves.</p><p><i>All information credited to Nuffield Health [Photo: jeonsango/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/09V8LTMEkv4TlqApsCiTcw--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTM4Mg--/https://s.yimg.com/uu/api/res/1.2/mxKhkv88pTsBMocN1Ra21Q--~B/aD0zODI7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://65.media.tumblr.com/5174edbebf9f4e4947643f9af4dd912d/tumblr_inline_oacxwsnXlb1ty84t8_1280.jpg)
![<p>* Watermelon juice has been shown to reduce muscle soreness.</p><p>* High levels of water can hydrate the body.</p><p>* Very good source of lycopene, which can help reduce the risks of strokes.</p><p><b>Why not try: </b>Watermelon for pudding.</p><p><i>All information credited to Nuffield Health [Photo: Stocksnap/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/_uPIoATODjggJTj6r3XZpQ--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTY0Mg--/https://s.yimg.com/uu/api/res/1.2/EHYiR68_jUlAUHfXY7D8ig--~B/aD02NDI7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/b3ff63219166b7e1ed43959cf0dfb8eb/tumblr_inline_oacxzgY87H1ty84t8_1280.jpg)
![<p>* Has been shown to lower blood sugar levels.</p><p>* Can potentially lower unhealthy cholesterol and triglyceride leves.</p><p>* Seeds provide flavonoids which can benefit nervous system.</p><p>* Available from specialist shops in the UK.</p><p><b>Why not try: </b>Xoconostle-based salsa.</p><p><i>All information credited to Nuffield Health [Photo: Olli_B/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/rCxAb72N1aMJ7hYgLuiiFg--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTk2OQ--/https://s.yimg.com/uu/api/res/1.2/KYW0XOzPhpF.JACcKQGVzQ--~B/aD03MjA7dz03MTM7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/d53275578c1460a63b4b6e1b78ff1a1e/tumblr_inline_oacy3toh4C1ty84t8_1280.jpg)
![<p>* Complex, but low fat carbohydrates protect against high blood sugar levels.</p><p>* Great source of vitamin C.</p><p>* Contains allantoin used in many medicines to speed up healing process.</p><p><b>Why not try: </b>Cooking some homemade yam crisps.</p><p><i>All information credited to Nuffield Health [Photo: chefkeem/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/9LZhe3Xk0Y_SdSdmwv2kIw--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTcyMA--/https://s.yimg.com/uu/api/res/1.2/cpccLtQctLcXucXwUUOOTQ--~B/aD03MjA7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://65.media.tumblr.com/0bee555787488305b19ff00e0f06ed06/tumblr_inline_oacy7nWBQX1ty84t8_1280.jpg)
![<p>* Extremely low calories compared to other green vegetables.</p><p>* Great source of manganese, which benefits the skin.</p><p>* High amounts of phytonutrients, which can aid prostate health.</p><p><b>Why not try: </b>Cooking up some baked zucchini bites.</p><p><i>All information credited to Nuffield Health [Photo: stevepb/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/INt3SccTYj1Ms7vuJR1R3w--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTY0MA--/https://s.yimg.com/uu/api/res/1.2/RYb0c.HAloB50za1I9KPsA--~B/aD02NDA7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://65.media.tumblr.com/3448684cb14edd1b09bac2237bfd3f64/tumblr_inline_oacybl7Kd71ty84t8_1280.jpg)
![[Photo: WestEnd61/REX/Shutterstock]](https://s.yimg.com/ny/api/res/1.2/NiHHvY6FwEilwNhROEQpgA--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/5w2kMs2nX0JunlReupuvvg--~B/aD04NTU7dz0xMjgwO2FwcGlkPXl0YWNoeW9u/https://66.media.tumblr.com/97e95b3061335d3b36d5c4d52a05c643/tumblr_inline_oacvdz3rtq1ty84t8_1280.png)
![<p>* High protein keeps you going.</p><p>* Monounsaturated fats reduce the risk of heart disease.</p><p>* Rich source of vitamin E which protects against UV light damage.</p><p><b>Why not try: </b>unsalted almonds as an ice cream topper.</p><p><i>All information <i>credited to</i> Nuffield Health [Photo: Keegan Evans/Pexels</i><i>]</i></p>](https://s.yimg.com/ny/api/res/1.2/5r26xZZGnjo4.n7Ml67vPg--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/fqQetiSCt3hqtnEKePnWtQ--~B/aD02NTA7dz02NTA7YXBwaWQ9eXRhY2h5b24-/https://66.media.tumblr.com/2a79589fdf1ad7960f99633a1875d23e/tumblr_inline_oacvfiyuFs1ty84t8_1280.jpg)
![<p>* More antioxidants than any other fruit.</p><p>* Good source of vitamin K, which strengthens bones.</p><p>* Has been shown to neutralise free radicals, potentially slowing down the ageing process.</p><p><b>Why not try:</b> including blueberries on top of cereal.</p><p><i>All information <i>credited to</i> Nuffield Health [Photo: veeterzy/Pexels]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/FtphwIP7ih9IQyFUOT6zuQ--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/0415tj0r39w6ndje1B9WQw--~B/aD01OTQ7dz04OTA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/2d8a531966d3278cd4a31fd3b2efd23a/tumblr_inline_oacvkqTkC01ty84t8_1280.jpg)
![<p>* High in fibre, which helps healthy bowel movements. </p><p>* Can protect against urinary tract infections.</p><p>* High levels of antioxidant polyphenols have been shown to protect against certain cancers.</p><p><b>Why not try: </b>cranberries as a lunchtime side.</p><p><i>All information <i>credited to</i> Nuffield Health [Photo: alex80/pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/Mty98hRR1HhfnOJFOtq_aA--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/naSDVCC8z68ptwlR2BKzyg--~B/aD02Mzg7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/1eb89da229d9b212be91725334dfff7b/tumblr_inline_oacvoynemj1ty84t8_1280.jpg)
![<p>* Has been suggested to improve circulation and reduce the risk of stroke.</p><p>* High in essential minerals like potassium, zinc and iron.</p><p>* Flavanols found in dark chocolate have been shown to reduce memory loss in elderly people.</p><p><b>Why not try:</b> high cocoa dark chocolate with a palmful of mixed nuts and seeds.</p><p><i>All information <i>credited to</i> Nuffield Health [Photo: jackmac34/pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/2sDa6rpNuL1ZCeMOLYNP1Q--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/vNM8CooWcdNdzMYgdUD6PQ--~B/aD02NDI7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/5a04c6da8306a37019bbfeb28c6eaf4a/tumblr_inline_oacvthZ19Q1ty84t8_1280.jpg)
![<p>* Great source of protein.</p><p>* Contain vitamins B2, D, B6, B12, zinc, iron, copper.</p><p>* Reduces heart disease risks by increasing HDL (healthy cholesterol) levels.</p><p><b>Why not try: </b>Taking a boiled egg on a picnic.</p><p><i>All information <i>credited to </i>Nuffield Health [Photo: Pexels]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/t4FQ28ywu4oE5CJRVNbkxA--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/NqR7D6tseiT4.P8Z4LsqBA--~B/aD01OTM7dz04OTA7YXBwaWQ9eXRhY2h5b24-/https://66.media.tumblr.com/d217904929367335a8c07785ac7b5448/tumblr_inline_oacvxvSeuC1ty84t8_1280.jpg)
![<p>* Good source of omega-3, which benefits heart health.</p><p>* High in lignans, which have been shown to benefit hair health.</p><p>* Good source of fibre.</p><p><b>Why not try: </b>Baking some flaxseed cookies.</p><p><i>All information credited to Nuffield Health [Photo: pezzibear/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/vgED9b9xkbwFazEtmqZ6Wg--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/vKkWKMlWOGAgeP92dFWjVA--~B/aD02NDA7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/30fc66d09d2ae00c9f39031bc316c210/tumblr_inline_oacw0oqE0V1ty84t8_1280.jpg)
![<p>* Good source of vitamin B12, usually found in meat.</p><p>* Provides potassium which helps balance the body’s sodium leves.</p><p>* Great alternative to regular high-sugar yoghurt.</p><p><b>Why not try: </b>Mixing Greek yoghurt with chopped fruit.</p><p><i>All information credited to Nuffield Health [Photo: LeFox/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/ns3rRLzYmNgGjWh0JfkeyA--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/OmhzEzKefMhYh322b5agrQ--~B/aD03MTc7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/d9ab269db1a61f196221c0370c47ad85/tumblr_inline_oacw66Nrpa1ty84t8_1280.jpg)
![<p>* Good source of omega-3 and omega-6 acids, which combined can reduce blood pressure.</p><p>* Contains all 20 amino acids, which aid muscle health.</p><p>* Balanced soluble and un-soluble fibres reduce sugar cravings.</p><p><b>Why not try: </b>Sprinkling hemp seeds over salad.</p><p><i>All information credited to Nuffield Health [Photo: cheifyc/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/PCtVnUV1sZG.5vY9Inbe1g--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/mxeDEeYN4vcFmnKdl.55ow--~B/aD03MjA7dz02MTQ7YXBwaWQ9eXRhY2h5b24-/https://66.media.tumblr.com/9743d8b4ac1d38b60c0a64fdff87f888/tumblr_inline_oacw98jUIe1ty84t8_1280.jpg)
![<p>* Great source of vitamin K, which benefits bone health.</p><p>* Filling without a high calorie count.</p><p>* Good for vitamin A, which benefits the skin, eyes and blood.</p><p><b>Why not try: </b>A bowl of shredded iceberg lettuce with olive oil and garlic.</p><p><i>All information credited to Nuffield Health [Photo: Lebensmittelfotos/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/12aXEUn5_O7YKXc58veBAw--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/MWdCRRu8visDUqUS0ccDhQ--~B/aD03MjA7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://65.media.tumblr.com/f0d4f2e5619077d56e2b44d7cdd132f3/tumblr_inline_oacwczecRS1ty84t8_1280.jpg)
![<p>* Natural bitterness aids the body’s production of stomach acid, relieving indigestion.</p><p>* Has been shown to aid the body in fending off infections like MRSA.</p><p>* Can relieve symptoms of bloating.</p><p><b>Why not try: </b>Flavouring a Sunday roast with a sprinkling of juniper berries.</p><p><i>All information credited to Nuffield Health [Photo: uroburos/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/i1ellMHPxkIwEQnAi3h89Q--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/Bya49KF4jkgY2w0dlSFivA--~B/aD03MjA7dz04MjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/6c1c366793ba3c6844dcba5d0683e4d3/tumblr_inline_oacwnaFm4N1ty84t8_1280.jpg)
![<p>* Good source of vitamin A, which helps maintain healthy skin.</p><p>* Reliable for vitamin B6, which benefits healthy pregnancies and the immune system. </p><p>* High in vitamin C, which aids cell health and protects agains scurvy.</p><p><b>Why not try: </b>Including kiwi in a fruit salad.</p><p><i>All information credited to Nuffield Health [Photo: MVP/Pexels]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/YI5sWlz_3VKZ7BRL7VlTjw--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/TPZuTWUE_jQG0Qib3Usxpw--~B/aD01OTM7dz04OTA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/24199966c6c51b771e8fd6091093587d/tumblr_inline_oacwv1rW6Y1ty84t8_1280.jpg)
![<p>* Great meat-free source of protein.</p><p>* Carbohydrate content provides slow-burning energy.</p><p>* Low in fat and calories compared to alternatives.</p><p><b>Why not try: </b>Lentil soup.</p><p><i>All information credited to Nuffield Health [Photo: Pexels]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/jaTGmVpDIPgcSJMeKnj0SA--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/UyEMWBf5oztGuqiADSDYjQ--~B/aD02MzU7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/de89e2387b1ed2f1c7ba38646d1da6b8/tumblr_inline_oacwyhFkbt1ty84t8_1280.jpg)
![<p>* Enzymes help lower unhealthy cholesterol levels.</p><p>* Good source of iron, which helps fight against fatigue and headaches.</p><p>* High levels of beta-glucans and linoleic acid, which can protect against certain cancers.</p><p><b>Why not try: </b>A stuffed mushroom starter.</p><p><i>All information credited to Nuffield Health [Photo: Condesign/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/Z94_qk5St30T3bCrWfgRRQ--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/YlEt0igCe1iIz.F3hQ9lzQ--~B/aD02MzU7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/ab5c31b825868dc1c0c9efdd204d470b/tumblr_inline_oacx0oXMMs1ty84t8_1280.jpg)
![<p>* Brazil nuts provide selenium, which aids the body’s immunity and wound recovery functions.</p><p>* Hazelnuts contain folate, which keeps harmful homocysteine in check.</p><p>* Chestnuts are great for starchy carbs and fibre, and are also the nut with the lowest fat content.</p><p><b>Why not try: </b>A bowl of mixed nuts for a mid-morning snack.</p><p><i>All information credited to Nuffield Health [Photo: Trostle/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/J9CnIfyRqhYSPf05Ao5DbQ--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/7mHd3ZeOfW8nleIVCds2oQ--~B/aD02NDA7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://65.media.tumblr.com/537fd76c6e9733cd55cfb195059213c6/tumblr_inline_oacx3qwMxk1ty84t8_1280.jpg)
![<p>* Great source of antioxidants, which benefit heart health.</p><p>* Oleuropein, a compound only found in olives, decreases the oxidisation of unhealthy cholesterols.</p><p>* Oleic acid reduces blood pressure.</p><p><b>Why not try: </b>Olives on cocktail sticks as a party starter.</p><p><i>All information credited to Nuffield Health [Photo: jackmac34/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/68sramHQrqa4KsS2qQ4Ygg--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/loIdcsD0wn0Mfv6eGDk0qg--~B/aD01MTY7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/1517ba72aac04154e2190e170ad23e71/tumblr_inline_oacx7achcC1ty84t8_1280.jpg)
![<p>* Good source of tannin-based antioxidants.</p><p>* Boosts testosterone levels in men and women making it a libido booster.</p><p>* Can help fight bacterial infections.</p><p><b>Why not try: </b>Mixing up a salad with the addition of pomegranate seeds.</p><p><i>All information credited to Nuffield Health [Photo:Fruchthandel_Magazin/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/LcrKyCdNv1E8T1ZYp5f40Q--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/DvnSe6j9gPycI30I9pJVEw--~B/aD02NDA7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://66.media.tumblr.com/ea4c12b478e8f0c9b952aa322b571cd9/tumblr_inline_oacxa1Q9iD1ty84t8_1280.jpg)
![<p>* Great source of calcium, which benefits bones and teeth.</p><p>* Excellent for amino acids, making it an idea protein supplement.</p><p>* Gluten-free.</p><p><b>Why not try: </b>Supercharging dinner by swapping pasta for quinoa.</p><p><i>All information credited to Nuffield Health [Photo: evitaochel/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/iZ.JehUdwZKtwh3pSlZBrA--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/zkOfWSQAdpl7Z6G4ElBWcg--~B/aD03MjA7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/0c2b24b19d1ce4d013ab72b5c4acbd2c/tumblr_inline_oacxe33F1W1ty84t8_1280.jpg)
![<p>* Has been shown to protect against heart disease if consumed in moderation.</p><p>* Resveratrol, found in red wine has been shown to reduce fat.</p><p>* Antioxidants found in red wine may help reduce the risk of the common cold.</p><p><b>Why not try: </b>A small glass of red wine with dinner.</p><p><i>All information credited to Nuffield Health [Photo: Pexels]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/VJg_WztwdtpQr_gG4tW.xQ--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/J6KEjkP.JfX6p6eH2lQCQQ--~B/aD02NTA7dz00MzE7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/a02e6a634dcbd0c25f8879ac905ebfce/tumblr_inline_oacxhgn7aD1ty84t8_540.jpg)
![<p>* High in magnesium, which boosts energy levels.</p><p>* Consumption can boost moods and aid mental health.</p><p>* Good source of vitamin E, which strengthens the body’s anti-inflammatory defences.</p><p><b>Why not try: </b>Replacing a bag of crisps with sunflower seeds.</p><p><i>All information credited to Nuffield Health [Photo: nonnatthapat/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/As8.Qpp8EmhlaJE6F5L2cw--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/_d5PtjB0s.ZFY3CDkkyd2g--~B/aD02NDA7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://66.media.tumblr.com/5a17e4fd769d01da188677381b0d9bc4/tumblr_inline_oacxknn2uj1ty84t8_1280.jpg)
![<p>* A source of lutein, lycopene and beta-carotene, which helps protect the eyes.</p><p>* High in folic acid which aids the development of pregnancies.</p><p>* Strongly suggested to protect against prostate cancer.</p><p><b>Why not try: </b>Adding chopped tomato to a sandwich. </p><p><i>All information credited to Nuffield Health [Photo: Pexels]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/GaM7afPf59EaYhCxlOtHUA--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/WGLCUBUzJetumJpqXF7G9A--~B/aD01OTY7dz04OTA7YXBwaWQ9eXRhY2h5b24-/https://66.media.tumblr.com/31d6521479090fe79acba4de9a42f8f7/tumblr_inline_oacxnc7Oul1ty84t8_1280.jpg)
![<p>* Relieves constipation with high levels of fibre.</p><p>* Can aid a healthy blood pressure.</p><p>* High vitamin C count helps protect the body against flu.</p><p>* Available from specialist shops in the UK.</p><p><b>Why not try: </b>Including ugli fruit in a salad.</p><p><i>All information credited to Nuffield Health [Photo: Friendsfoodreview]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/UbFGNpmGTMlZSI4Eo1ztLw--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/6pPdefB1glZ6UPIQAgDrEA--~B/aD03Mzg7dz05ODg7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/3beff1c688864afdf470baa541af6c28/tumblr_inline_oacxtuyuuJ1ty84t8_1280.png)
![<p>* Great source of iron, which boosts energy.</p><p>* Rich in vitamin A, which boosts skin and eye health.</p><p>* leaves you feeling full without a high fat content.</p><p><b>Why not try: </b>Seasoned rice stuffed in vine leaves.</p><p><i>All information credited to Nuffield Health [Photo: jeonsango/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/ZpAgiXPoveOwPh0bD6SFrQ--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/mxKhkv88pTsBMocN1Ra21Q--~B/aD0zODI7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://65.media.tumblr.com/5174edbebf9f4e4947643f9af4dd912d/tumblr_inline_oacxwsnXlb1ty84t8_1280.jpg)
![<p>* Watermelon juice has been shown to reduce muscle soreness.</p><p>* High levels of water can hydrate the body.</p><p>* Very good source of lycopene, which can help reduce the risks of strokes.</p><p><b>Why not try: </b>Watermelon for pudding.</p><p><i>All information credited to Nuffield Health [Photo: Stocksnap/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/e9fcw3S2duUBsf.YJfxWJg--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/EHYiR68_jUlAUHfXY7D8ig--~B/aD02NDI7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/b3ff63219166b7e1ed43959cf0dfb8eb/tumblr_inline_oacxzgY87H1ty84t8_1280.jpg)
![<p>* Has been shown to lower blood sugar levels.</p><p>* Can potentially lower unhealthy cholesterol and triglyceride leves.</p><p>* Seeds provide flavonoids which can benefit nervous system.</p><p>* Available from specialist shops in the UK.</p><p><b>Why not try: </b>Xoconostle-based salsa.</p><p><i>All information credited to Nuffield Health [Photo: Olli_B/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/eHdzkMLqmsVlaTokJfW0.g--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/KYW0XOzPhpF.JACcKQGVzQ--~B/aD03MjA7dz03MTM7YXBwaWQ9eXRhY2h5b24-/https://67.media.tumblr.com/d53275578c1460a63b4b6e1b78ff1a1e/tumblr_inline_oacy3toh4C1ty84t8_1280.jpg)
![<p>* Complex, but low fat carbohydrates protect against high blood sugar levels.</p><p>* Great source of vitamin C.</p><p>* Contains allantoin used in many medicines to speed up healing process.</p><p><b>Why not try: </b>Cooking some homemade yam crisps.</p><p><i>All information credited to Nuffield Health [Photo: chefkeem/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/VY8EaBowv39Jt0zt.TkVXw--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/cpccLtQctLcXucXwUUOOTQ--~B/aD03MjA7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://65.media.tumblr.com/0bee555787488305b19ff00e0f06ed06/tumblr_inline_oacy7nWBQX1ty84t8_1280.jpg)
![<p>* Extremely low calories compared to other green vegetables.</p><p>* Great source of manganese, which benefits the skin.</p><p>* High amounts of phytonutrients, which can aid prostate health.</p><p><b>Why not try: </b>Cooking up some baked zucchini bites.</p><p><i>All information credited to Nuffield Health [Photo: stevepb/Pixabay]</i><br></p>](https://s.yimg.com/ny/api/res/1.2/RiT51pu8FBEtQOEY__mxVA--/YXBwaWQ9aGlnaGxhbmRlcjt3PTIxMDtoPTEzMQ--/https://s.yimg.com/uu/api/res/1.2/RYb0c.HAloB50za1I9KPsA--~B/aD02NDA7dz05NjA7YXBwaWQ9eXRhY2h5b24-/https://65.media.tumblr.com/3448684cb14edd1b09bac2237bfd3f64/tumblr_inline_oacybl7Kd71ty84t8_1280.jpg)
The word ‘superfood’ gets banded around a lot. It’s generally used as a catch-all term for a variety of nutrient-rich foods that are particularly beneficial for health and well-being.
Type ‘superfood’ into any search engine and you’ll be hit with a deluge of information boasting the antioxidant benefits of blueberries, the magic of goji berries and the pros of chowing down on chia seeds.
That’s fine if you’ve got loads of time to research but wouldn’t it be lovely if all these amazing foods were listed in one handy place? Well, we’re in luck.
The research team at Nuffield Heatlh have been kind enough to collate a complete A-Z list of the most beneficial superfoods that “provide the most bang for bite when it comes to vitamins and other healthy nutrients.”
So, without further ado, here are the foods you should be squeezing into your meal plans…
