These ‘super foods' each have their own part to play in building good health, helping to fight disease and the signs of skin ageing.

Most people these days are aware of what constitutes ‘good' and ‘bad' food, however many dietary experts believe that there are certain foods that deserve the title ‘super' - that is, they are specifically outstanding in fighting disease or immune disorders. Most also have a beneficial effect on your skin and general appearance, thanks to their health-giving qualities. Although the different lists of ‘super foods' may vary slightly, most experts agree that the following foods should be incorporated into the average diet.

Avocados

Up until a couple of decades ago, avocados had a relatively bad name, thanks to their higher levels of fat than most fruits and vegetables. However, it has since been discovered that this fat is ‘good fat': healthy monounsaturated fatty acids that actually appear to lower ‘bad' cholesterol levels and raise the ‘good' levels. Avocados are also rich in antioxidants, which are thought to slow the body's ageing process by destroying free radicals and slowing oxidation. Antioxidants also reduce allergies and the risk of heart disease and cancer.

Berries

Cranberries, strawberries and blueberries each have their own benefits. Cranberries have long been used to ward off urinary tract infections - drinking two glasses of cranberry juice a day should minimise the chances of developing one - and are also packed with antioxidants. More recently it has been discovered that cranberries also contain anti-carcinogenic compounds, which can prevent or delay the development of cancer. Strawberries contain Vitamin C, which along with Vitamin E is also an antioxidant, as well as ellagic acid, which contains cancer-fighting properties. And blueberries have Vitamins C and E, in addition to fibre and folic acid, which is of benefit to women who wish to fall pregnant.

Carrots

Your mother was onto something when she said carrots will help you see in the dark. Although they may not give you x-ray vision, carrots contain beta carotene, the pigment that forms Vitamin A. As well as being yet another antioxidant, Vitamin A helps promote healthy eyes and has also been linked to cancer prevention. Carrots also have respectable amounts of Vitamins C and E.

Citrus fruits

Citrus fruits contain Vitamin C and flavonoids, which are the best-known antioxidants, and also help lower blood pressure and prevent clogged arteries. Kiwifruit is another fruit considered helpful in this respect - as well as Vitamin C, kiwifruit also has lots of enzymes that help fight autoimmune disorders, allergies and cancer.

Dark chocolate

Chocolate lovers of the world rejoice - you are actually doing your body a favour when you indulge in a small amount of the dark variety (that doesn't mean eating a whole block in one sitting, unfortunately). Dark chocolate contains flavonoids, and it is best to look for varieties that have higher percentages of cocoa solids for a better effect.

Garlic

Next time you're worried about ‘garlic breath', keep in mind that garlic is thought to lower cholesterol and blood pressure and may also be helpful in destroying cancer cells.

Green tea

Most types of tea contain the flavonoids called polyphenols, however green tea contains less caffeine than black tea and is also thought to aid digestion and may stimulate the metabolism. Many green tea drinkers also report that drinking a couple of cups a day helps to maintain clear skin.

Mangoes

We may only have mangoes for a few months of the year, however research suggests you should indulge in them as much as possible during the summer months. Mangoes are packed with beta carotene, flavonoids and Vitamins C and E, and are thought to aid the immune system, combat cancer, regulate the thyroid and help digestion. They may also boost memory and help minimise the chances of developing Alzheimer's disease.

Oats

Porridge is a warming way to start the day during the warmer months, and the good news is that oats can help you - both inside and out. As well as being a skin ‘super food', they also lower cholesterol and blood pressure and may reduce the risk of colon cancer.

Oily fish

Oily fish such as salmon is the best source of essential omega-3 oils, which fight heart disease and improve the texture of the skin and hair. Vegetarians can boost their intake of omega-3 by taking supplementary capsules daily.

Spinach

Leafy green vegetables are an essential part of most diets, and spinach is the best of the bunch. It contains Vitamins A and C and folic acid, as well as magnesium, which is thought to help fight cancer and lower the risk of heart disease and stroke. It also blocks free radicals, which cause signs of ageing on the skin, and may even help prevent the bone disease, osteoporosis.

ACSM #38