Superfoods: fruit and veg

Superfoods: almonds

As well as being high in vitamin E, renowned for its anti-ageing properties and thought to help protect against Alzheimer's, almonds contain monounsaturated fats - the same health-promoting fats found in olive oil - as well as magnesium, which helps keep arteries healthy, and potassium, which helps lower blood pressure. Five major US studies have found that regular nut-eaters have a lower risk of heart disease. And recent research indicated that if you substitute almonds for another fatty food in your diet, you might even lose weight. It found that a group of people who included almonds in their low-calorie diet had a larger decrease in weight, body fat, waistline and blood pressure than others on a low-fat, high-carb diet.