These everyday foods are nutrient power houses that bolster your health and your vitality. Here’s what it pays to stock up on and why…

We’ve all heard the fuss about superfoods and how great they are for your health and wellbeing, so what should you be eating to address your specific health problems?

Here we lay bare the raw ingredients that could help you avoid or overcome all manner of illnesses and ailments. 

Our top superfoods…
Blueberries really are a super-duper food, they’re packed with antioxidants known as anthocyanins – which some scientists believe can combat the signs of ageing and reduce the risk of some cancers. What’s more, they are absolutely yummy! Down them in a freshly whizzed, home-made smoothie or add a handful to muffin mix, if you’re feeling a little naughty.

…and don’t forget nuts
Nuts are packed with essential vitamins, minerals and fibre, and they contain good fats. Brazil nuts are good sources of selenium that may help protect against cancer, depression and Alzheimer’s disease. Peanuts contain a flavonoid called resveratrol (also found in red grapes) that may have anti-cancer properties, according to research. And almonds are a rich source of antioxidant vitamin E, which has been linked with a healthy heart.

1 Feeling a little anaemic?
Load up your basket with these life-giving superfoods and you can combat the symptoms of anaemia–weakness, fatigue, feeling low and an inability to concentrate, to name but a few.

Spinach
It’s a great source of iron needed to beat anaemia. But it’s what’s known as non-haem iron, which is less easily absorbed by the body than the haem iron in animal products. The trick? Eat it with fish, vitamin C-rich fruit, and broccoli, tomatoes and peppers.

Beetroot
It’s rich in vitamin C, which helps the body absorb iron needed to combat anaemia. Beets are also high in folate, soluble and insoluble fibre and antioxidants.

Avocados
The potassium in avocados helps fight fatigue and depression.  They’re also an excellent source of protein, which is needed to prevent anaemia.


2 Trying for a baby?
Then these superfoods can help boost your fertility – the natural way. Be careful to choose organic produce or grow your own, where possible. Foods that have travelled over long distances have lower nutritional content.

Yam
Yams are high in vitamin C, which helps to prevent anaemia and is a powerful antioxidant. They also contain dietary fibre, good for maintaining a healthy bowel and vitamin B6, essential for the formation of red blood cells – all good for boosting fertility. An added bonus is that they are low in saturated fat, sodium and cholesterol, too.

Ginger
Ginger is said to prevent indigestion and it also helps break down proteins, aiding the digestion process. Can ease ailments including nausea as well as morning sickness when you do conceive.

3 Get things ‘moving’
It’s an embarrassing problem, but from time to time we all suffer from constipation. Give your bowels a helping hand with these superfoods – so much better than relying on a pharmacy remedy! What’s more, no one need ever know.

Chillies
Red chillies are rich in antioxidant vitamin C and A.
They are also a good source of most B vitamins, particularly B6, which helps to break down protein, and very high in iron, needed to make red blood cells. Chillies help to prevent gas forming in the intestines and also assist in expelling it, which is why they are good for constipation.

Oats
These are also a wonderful source of soluble fibre, essential for ensuring your digestive system works efficiently, helping to prevent constipation. The soluble fibre also helps to reduce cholesterol levels.

4 Get a body beautiful
Believe it or not, you can eat your way to beautiful skin, hair and nails!

Fish
Fish will make your hair and nails look fabulous – salmon is a particularly good choice as it is a great source of protein and omega-3 oils, which also keep your joints healthy and helps you maintain a healthy heart.

Pistachios
Pistachios are great for your skin. They are a rich source of nutrients, especially amino acids necessary to produce digestible protein and also contain the vitamins A, B, C and E, which combined boost immunity and help to make red blood cells. Pistachios also contain essential minerals including potassium, which can help to lower blood pressure,  zinc, which helps produce new cells and selenium, which contains disease-busting antioxidants.

5 Down in the dumps?
Then enhance your mood by including these super foods in your diet. 

Bananas
So they may not be number one on the superfood top 10 list, but the humble banana is packed with goodness. It’s the high levels of potassium that will help to enhance your mood and they are also a good source of fibre, vitamin C and vitamin B6, which help boost brain chemicals. And at less than 100 calories each, they are a much healthier snack than biscuits or high-fat cakes.

Dark chocolate
A rich source of magnesium, which not only  helps with alertness but can also ease the blues. Dark chocolate also contains tryptophan, an essential amino acid, which helps produce nature’s  feel-good chemical serotonin – great news for those who need an emotional boost.

Dr Chris says...
‘Dark, deep coloured berries like blackberries, blueberries and bilberries are my top superfood choice. They are very high  in antioxidants which help to protect against all sorts of diseases and infections. I try to drink one dark coloured berry smoothie a day as well as a probiotic yoghurt drink. Both of these help to boost my immune system, which is particularly useful in these cold winter months.’

Photographs: getty images