IMPROVE YOUR DIET

1. Spinach: Contains lutein, which helps to maintain healthy vision and is thought to offer protection against eye disorders. Also a good source of folic acid, which helps prevent birth defects, including spina bifida.

2. Broccoli: Contains compounds that protect against cancer, as well as vitamins A and C. Also helps to lower cholesterol and maintain a healthy immune system, and may offer some protection against bowel and thyroid cancer.

3. Brussels sprouts: Contain sinigrin, which is thought to offer protection against cancer. Vitamin B1, or thiamine, keeps the nerves and muscles healthy.

4. Watermelons: Contain the anti-cancer agent lycopene. Ripe, red flesh is the best indication of the most beneficial fruit.

5. Berries: The top three antioxidant fruits areblueberries, blackberries and strawberries. Called anthocyanins, these are thought to help against cancer. Ellagic acid does the same.

6. Lettuce: Leaves contain fibre, folate, antioxidants and small amounts of important vitamins and minerals. Lollo Rosso has 100 times more antioxidants than ordinary lettuce.

7. Carrots: Rich source of beta-carotene and alpha-carotene, which help to prevent cellular damage. Beta-carotene is thought to help the immune system. Also contain vitamin A, vital for growth, healthy eyes, bones and skin. A deficiency can lead to mouth ulcers, dry eyes, night blindness and conjunctivitis.

8. Onions: Sulphur compounds - which give off the strong smell in onions and garlic - help to lower cholesterol and maintain a healthy immune system. Onions also contain quercetin, a pigment that protects against heart disease. Yellow and red onions contain more.

9. Peppers: Contain capsaicinoids, which give peppers their spicy flavour. They are also one of the best sources of vitamin C.

10. Bananas: Can help to lower blood pressure, says the American Heart Association. Researchers say a diet high in potassium, calcium and magnesium - all in bananas - and low in fat and salt can reduce diastolic blood pressure, andlower the risk of stroke and heart disease.