Tomatoes

Secret superpower: “Lycopene, found in tomatoes, helps protect skin against UV rays by stimulating melanocytes [specialised skin cells that produce UV-filtering melanin],” says Dr Damian Kristof, a naturopath who specialises in nutrition. Try adding chopped tomatoes to pizzas or baking them for a healthy snack – the concentration of the anti-oxidant increases in the cooked skin.

Eat: 2–3 times per week.

Pure Maple Syrup

Secret superpower: “Maple syrup is high in manganese and zinc, both of which aid immune function,” says Dr Kristof. Recent research* has shown the pancake sidekick contains anti-oxidant compounds reported to have anti-cancer, anti-bacterial and anti-diabetic properties.

Eat: Occasionally.

Beetroot

Secret superpower: A real multi-tasker, beetroot is loaded with betacarotene, an anti-oxidant linked to healthy immune function and the prevention of heart disease. According to a London School of Medicine study,** drinking beetroot juice lowers blood pressure and, if you’re planning a family, the folate-rich vegetable will help ward off birth defects like spina bifida. Just stick to the fresh kind – canned beetroot can be packed with sugar.

Eat: 2–3 times per week.

Sardines

Secret superpower: Sardines help reduce the risk of chronic disease thanks to their high levels of omega-3 fatty acids, plus they’re a great source of calcium. While tinned sardines do the trick, you’re better off with fresh fish because “the nutrient content is much higher in fresh sardines”, says Dr Kristof.

Eat: 2–3 times per week.

Broccoli

Secret superpower: Jam-packed with cancer-fighting anti-oxidants, broccoli helps the liver clear toxins from the body. “Make sure it’s cooked lightly,” advises Dr Kristof, “and peel the stalks to make the most of the nutrients.”

Eat: Every day.

Eggs

Secret superpower: Eggs contain plenty of energy-boosting, stress-busting B vitamins as well as the nutrient choline, which helps lower cholesterol. But, warns Dr Kristof, “If you hard-boil eggs, you destroy the B vitamins in the yolk. The best way to cook an egg is to poach it so it’s still runny in the centre."

Eat: Two per day.

Photo: Todd Sutherland