The NEXT 10 best things to eat to keep you healthy...

Garlic

Fresh garlic contains several compounds, the most important of which is allicin. This has been shown to protect against high blood pressure, infections, candida, indigestion, stomach ulcers and bowel disorders. Several studies have shown that it can reduce harmful cholesterol by about 12 per cent, and inhibits new growth of plaque in the arteries that can lead to heart attack or stroke. Garlic may also inhibit the growth of cancer cells and strengthen the immune system.

Greens

Leafy dark green vegetables, such as Savoy cabbage, kale, and spring greens, are good sources of two carotenoids which have been shown to help prevent age-related macular degeneration and cataracts. Greens are also a good source of easily absorbed calcium to help maintain strong bones, and are rich in potassium, which helps protect against calcium loss. In addition, they're a good source of vitamins C and E.

Herbs

Several herbs are strong antioxidants, even when used in small amounts. Thyme, oregano, rosemary, sage, basil and coriander all contain high levels of phyto-chemicals, which can help ward off heart disease and cancers.

Nuts

Nuts are a good source of magnesium, which is vital for energy levels. Magnesium can help keep muscles supple and prevent aches and pains, and may also lower the risk of osteoporosis. Almonds, Brazils and peanuts are good for helping to build or maintain muscle mass and help protect against glaucoma, diabetes and high blood pressure. Research in the USA has shown that just two 25g portions of fresh nuts a week reduced death from heart disease in men by up to 47 per cent.

Oily fish

Oily fish such as salmon, herring, mackerel and sardines are the main source of the important fats called omega-3s. Two of them - EPA and DHA - are not found in any other foods. These fats have a variety of benefits, including offering some protection against the decline of brain power and diseases such as Alzheimer's and Parkinson's. They are also anti-inflammatory, helping to minimise the pains of arthritis and rheumatism. In addition, they can help prevent blood clots, coronary disease and strokes.

Browse our selection of fish recipes for meal ideas.

Olive oil

Although olive oil is almost 100 per cent fat, it is rich in nutrients and compounds that can help protect against age-related disease. It is high in monounsaturated fats, which lower levels of harmful LDL cholesterol while protecting the levels of "good" HDL cholesterol, and thus helps fight heart disease and stroke. Olive oil also contains squalene and oleuropein, which are powerful antioxidants, protecting blood cholesterol from oxidation. This antioxidant effect may also reduce the risk of some cancers, particularly of the breast and colon. Top-quality, cold-pressed oils contain more of the protective compounds.

Onions

The onion family, including garlic and leeks, are good detoxifiers and are also antiseptic and antibacterial. The sulphur compounds they contain are also linked with protection against strokes, high blood pressure, heart disease and cancers. Just 1g of onion a day is enough to help strengthen the bones. Onions are rich in flavonoids and potassium, which can reduce blood pressure and keep the arteries healthy, and the onion family may also help to keep blood sugar levels even by regulating insulin production.

Spices

Most spices are strong antioxidants and have a variety of beneficial effects. Ginger is an anti-inflammatory and can help ease the pain of arthritis. Chillies contain the plant chemical capsaicin, which is a great reliever of general aches and pains, and coriander seeds can lower blood pressure.

Soya

Soya beans contain high levels of plant oestrogens and magnesium, both of which may help to minimise menopausal symptoms. Soya beans are high in soluble fibre, and have also been shown to help reduce the risk of heart disease. Soya protein helps build and maintain collagen and elastin, both important for keeping skin in youthful condition.

Tomatoes

Tomatoes are rich in the carotenoid lycopene, which provides some protection against cancer and heart disease. Recent trials have found that women who eat a lot of lycopene have lower risks of ovarian or breast cancer, while in men it helps prevent prostate cancer. Tomatoes are also a good source of lipoic acid, which helps increase energy levels and improve brain power in some people. Small, ripe tomatoes tend to contain the highest levels of lycopene and cooking them helps absorption.