Go potty for potassium

protect cells from cancer as they play a role in blocking enzymes that activate carcinogens.

Both spinach and Swiss chard can be eaten raw in salads, blitzed into smoothies or added to sandwiches. Wilt into stews and lentil dahls, or bake Swiss chard as a side dish to a roast dinner.

Lentils Potassium power: 369mg per 100g

Full of fibre that can help lower cholesterol and protect against colon cancer, lentils make a great meat replacement. Try using in place of mince to make a homemade ragu served with spaghetti, or eat in a salad with roasted vegetables.

Kidney beans Potassium power: 405mg per 100g

Kidney beans are rich in protein and iron, and can help lower levels of bad cholesterol. Great in a chilli of course, but try adding to rice or the Italian favourite, pasta e fagioli, a pasta and bean soup. They can also be refried and eaten with guacamole and salsa, or added to a mixed bean and tuna salad for lunch.

Plain low-fat yoghurt Potassium power: 195mg per 100g

Yoghurt makes a good calcium and protein-rich breakfast. Add mixed berries, kiwi fruit and a sprinkling of nuts and seeds. You can also use yoghurt in overnight oats with, or instead of, milk. Also use as a healthy alternative to mayonnaise in salad dressings or coleslaw.

Tomato purée Potassium power: 162mg per tbsp (16g).

As well as using in bolognese sauce, you can add tomato puree to soups, stews (like chickpea and spinach), to tomatobased curries or to make a salad dressing with olive oil, vinegar and herbs.

It’s also really rich in the phytonutrient lycopene, an antioxidant that helps fight free radicals in the body which is believed to help protect against cancers.

A study of men newly diagnosed with prostate cancer who took lycopene twice a day for three weeks suggested it could decrease the risk of and growth of prostate cancer cells.

Broccoli is the hardest working veg out there in fight against disease

Broccoli Potassium power: 293mg in 100g, cooked

Try to eat broccoli most days as it must be the hardest working vegetable out there, fighting inflammation and disease. You can steam it, roast it with garlic, add it to a stir fry, pasta dish or omelette, or use raw in a salad.