SO WHAT COUNTS AS A PORTION?
7 STRAWBERRIES
THIS supplies half your daily intake of vitamin C, for healthy skin and immune system, and a quarter of vitamin B levels, which helps make red blood cells. Anthocyanins (antioxidants) come from the red colour.
80G BROCCOLI
THESE are a source of sulforaphane, a compound that can protect against cancer. One of the best veg sources of fibre, with 10 per cent of your daily needs.
7 CHERRY TOMATOES
A PORTION provides around a fifth of your daily vitamin C intake and lots of lycopene, an antioxidant that’s been linked with lower risk of heart disease and cancer.
ONE 80G SATSUMA
YOU will get half your daily needs of vitamin C in one large satsuma. Flavanones in the fruit are thought to have anticancer properties and to protect the heart from disease.
1.5 TBSP TOMATO PASTE
IF IT’S 100 per cent tomatoes with no added salt or sugar, tomato paste is a way to get lycopene, a compound with cancer-fighting benefits. It’s also a good source of potassium, for healthy blood pressure.
5CM CUCUMBER
CUCUMBERS contain cucurbitacin compounds that are being investigated as anti-cancer agents. Eat the skin as it’s a source of vitamin K, needed for healthy blood clotting and strong bones. High water content also aids with hydration.
TWO KIWI FRUITS
YOU will get twothirds of your daily vitamin C needs, as well as potassium, which helps regulate blood pressure. Eat the skin for 50 per cent more fibre.
80G BLUEBERRIES
THESE are a source of anthocyanins to keep blood vessels healthy. A review in the journal Brain, Behavior and Immunity found that they could help with memory.
HALF AN ONION
THIS amount of red or white onion (raw, or 3 tbsp cooked) provides sulphurcontaining compounds, which play a role in protecting against cancer. It is also rich in anti-inflammatory quercetin.
ONE 15CM CARROT
THERE is no better plant source of vitamin A (for healthy skin, hair, eyes and immunity). The beta carotene here also works as an antioxidant, protecting cells against inflammation.
80G KALE
KALE was one of the leafy greens that brought the biggest longevity benefits, according to the new Harvard study. It is a rich source of lutein, which protects the eyes from agerelated decline.