Superfoods: fruit and veg

Superfoods: oranges

As well as vitamin C and other key nutrients such as beta-carotene and folic acid, oranges contain more than 170 different phytochemicals and 60 flavonoids, many of which have disease-fighting properties. Oranges and other citrus fruits can play an important role in cancer prevention and seem to give the most powerful protection against mouth, throat and stomach cancers - research suggests that regularly eating citrus fruits could reduce the risk by 40-50%.

The World Health Organisation says that citrus fruits can protect against heart disease and stroke: one study found that eating just one extra orange a day could cut the risk of stroke by 19%. Don't discard the peel - researchers say that substances found in the peel of oranges and other citrus fruits can lower levels of harmful LDL cholesterol. The same substances are also found in the juice of the fruit, but in much smaller amounts. Finely grate the peel and use it to flavour fruit teas, salad dressings or soups.