Superfoods: fruit and veg

Superfoods: leafy greens

Whatever your favourites, leafy green vegetables are powerful superfoods packed with vitamin C, beta-carotene, folic acid and fibre, as well as being a good source of calcium to protect bones against osteoporosis. Leafy vegetables - particularly spinach, kale (left)  and broccoli - are also rich in lutein and zeaxanthin, two antioxidants called carotenoids. Research has shown a high intake of these reduces the risk of cataracts, and a US National Eye Institute study found that eating a lot of food rich in carotenoids was linked with a reduced risk of age-related macular degeneration (AMD) - the leading cause of blindness among people over the age of 50. Brassicas such as kale, broccoli and cabbage can also help protect against cancer, thanks to substances they contain called isothiocynates, which have been shown to boost the body's ability to fight cancer.

Once we hit the age of 50, bones start to lose mass, especially in women. An estimated three million people suffer from osteoporosis in the UK, according to the National Osteoporosis Society, and one in tow women will suffer a fracture after the age of 50. There are many factors that influence whether you will get osteoporosis, including family history, exercise and hormone levels, but having sufficient calcium in the diet is crucial. And that doesn't have to mean milk and dairy products; in fact, spinach contains 150 per cent more calcium than milk, weight for weight, according to Natalie Savona, nutritionist and author of Wonderfoods (Quadrille, £12.99). Choose young, tender spinach, which is also richest in vitamin C.

Kale is delicious stir-fried, with ginger, garlic and cumin.