Which are the best fruit and veg to add to your shopping basket? If you're thinking of the health benefits, here are our suggestions for the fruit and vegetables that qualify as superfoods, with benefits for your eyes, skin, bones and heart health. And we've included some 'serving suggestions' along the way...

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Sneaky ways to get your five fruit and veg a day

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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.

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An easy snack to have on the run, apples may help you lose weight. An American study found that people who substituted all sugary sweets in their diet with apples lost an average of 15 pounds in 12 weeks.

The special fibre, pectin, protects the body against pollution and relieves indigestion, gout, rheumatism, arthritis and hangovers. Two apples a day can lower cholesterol by 10%. To help stop diarrhoea, eat grated apple.

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Sneaky ways to get your five fruit and veg a day

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Although people are sometimes wary of avocados because of their high fat content, most of the fat is monounsaturated. Avocados are an excellent source of vitamin E, which helps keep the heart healthy by preventing the oxidation of LDL ‘bad’ cholesterol. Also, one small avocado provides over half the RDA of vitamin B6 – essential for a healthy nervous system and anyone on the Pill or antibiotics, while low levels have been linked with depression and chronic fatigue syndrome.

Small, knobbly Hass avocados have the best flavour. Add to salads and sandwiches, or mash with low-fat yoghurt and a dash of chilli to make guacamole. Half an avocado counts as one of your five daily servings of fruit and veg.

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As well as being an excellent source of fibre, beans can lower cholesterol and protect against osteoporosis, heart disease, diabetes and cancers including bowel, breast and prostate. They are rich in protease inhibitors – compounds that may help slow the development of cancer cells. Beans are also high in antioxidants, compounds that fight harmful free radicals. They also help prevent menstrual and menopausal symptoms. Look out for frozen soya beans, now available in supermarkets, which are particularly beneficial for women with hormonal problems.

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Blackcurrants contain three times as much vitamin C as oranges. They’re also rich in antioxidants known as bioflavonoids, which could help to boost your immune system.

Vitamin C also plays a part in preventing back problems. Back pain often comes down to problems with the discs, which act like 'cushions' between our vertebrae. ‘Discs are a bit like tyres, but with water inside them instead of air,’ explains osteopath Gavin Burt. ‘As we get older, we gradually lose that water and they deflate a little.’ One way to keep the discs moist and plumped up, says Burt, is to get enough vitamin C, because vitamin C helps the tissues to renew and stay healthy.

Natalie Savona, nutritionist and author of ‘Wonderfoods’ (Quadrille, £12.99) suggests this delicious smoothie: whiz together a banana, 2 heaped tablespoons of blackcurrants, a little natural yoghurt and some apple juice.

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Sneaky ways to get your five fruit and veg a day

Get the maximum nutrients for the minimum effort

Blueberries are ranked number one on the list of Oxygen Radical Absorbance Capacity (ORAC). This scale was devised by US experts at the Human Nutrition Research Centre on Ageing in Boston to measure the ability of fruit and vegetables to neutralise free radicals and protect the body from premature ageing, heart disease, cancer and degenerative diseases. For maximum protection, experts suggest we need to eat 5,000 ORAC units every day – just 50g of blueberries provides double this amount.

Blueberries have also been found to contain a chemical that may actually be as good at lowering cholesterol as prescription drugs. Cholesterol is a fatty substance in the blood that can build up on the walls of the arteries and cause heart disease and stroke. The chemical is called pterostilbene, and it has proved to be as effective at lowering cholesterol in laboratory tests as the drug Ciprofibrate. Although blueberries are a relative newcomer to British soil, ours are considered to be among the finest in the world.

Add a handful to your breakfast cereal in the morning. Alternatively, stir them into yoghurt or blend them with semi-skimmed milk and bananas to make a smoothie.

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Brazil nuts contain heart-friendly monounsaturated fats that help to reduce cholesterol levels. But what makes them special is their extraordinary selenium content – just four nuts provide over 100% of the RDA. Selenium protects the body from free radicals that can cause heart disease and premature ageing. Studies have shown that people who eat a diet rich in this mineral are less likely to suffer from cancer, compared with those who have a poor intake.

A couple of brazil nuts with a handful of ready-to-eat dried apricots or figs makes the perfect mid-morning snack. You can also coarsely grind 25g nuts and mix with 50g ricotta cheese and a touch of icing sugar to make a spread for toast or bagels. Keep brazil nuts in the fridge or freezer, as they spoil quickly once shelled.

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'Broccoli is a nutrition-packed vegetable containing vitamins, minerals, trace elements, fibre, calcium and antioxidants that all play an important role in keeping the body healthy,’ says dietician Simone Abbott.

It's a powerful anti-carcinogen, since it stimulates the body to produce its own cancer-fighting substances. But broccoli doesn't stop there; it can also help prevent cataracts, heart disease, arthritis, ulcers and viruses.

Eaten lightly cooked, it can help protect your heart. It contains a substance called sulforaphane which causes the release of proteins that help protect  the body's cardiovascular system.

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Korean, Chinese and Swedish studies show that people eating lots of cabbage have lower rates of lung, colon, breast or uterine cancers thanks to cancer-protective glucosinolates and high levels of vitamins and minerals.

Go beyond boiling. Try serving cabbage steamed, braised, stuffed or raw. Or shred and stir-fry with onion, pepper and wholegrain mustard.

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The humble carrot may have a part to play in fighting wrinkles. According to the British Nutrition Foundation, vitamin A is essential to the normal function and structure of the skin, and carrots are a good source of beta carotene, which the body converts into vitamin A. But as with any food, don't eat too many in an attempt to smooth out the crows' feet - overdosing on carrots can cause the skin to turn a little orange, which is not a good look. "Another boost for the skin comes from the mineral silica, as well as the vitamin C in carrots," says Natalie Savona, nutritionist and author of 'Wonderfoods' (Quadrille, £12.99).

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As well as being a good source of low-fat protein, chick peas are rich in soluble fibre. This helps to lower cholesterol and protect against diabetes and has been shown to help prevent heart disease. A major US study followed 10,000 adults for 19 years and found those who ate the most fibre had a significantly lower risk of heart disease and stroke than those who ate very little. The heart-protective properties of chick peas don't stop there. They also contain potassium, which can help lower blood pressure, and folic acid, which lowers blood levels of homocysteine, thought to increase the risk of heart disease and stroke. The soluble fibre in chick peas may also protect against certain cancers, particularly bowel cancer.

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Sneaky ways to get your five fruit and veg a day

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The king of the healing plants, garlic has proved itself to have antiviral, anti-fungal and antibiotic properties in numerous studies. One at the University of California found that garlic juice had a powerful effect against a range of antibiotic-resistant bacteria, including the hospital superbug MRSA. Garlic may also protect against heart disease - one large German study found that patients given garlic powder had a significant reduction in blood cholesterol levels, while other research suggests it may help lower blood pressure. Garlic is known to help prevent blood clots, too, and there's mounting evidence that it's a potent anti-cancer agent - findings from China show that eating a lot of garlic lowers the risk of stomach cancer.

When preparing garlic, chop or crush it to trigger the release of allicin - the substance responsible for some of garlic's health benefits. To allow for maximum allicin production, scientists recommend waiting 15 minutes between peeling/ crushing/chopping and cooking or eating. 

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Whatever colour you fancy, munching on grapes is a sure way to cure a sugar craving. Sweet and succulent, the humble grape is full of antioxidants and is a favourite of Claudia Schiffer, who eats black grapes to stay slim.

While concord grapes, from which grape juice is usually made, contain high levels of bioflavonoids (antioxidants) like those found in red wine, which can help protect against heart disease by making the blood less likely to clot. Studies have shown that drinking one large glass of purple grape juice a day is as effective in preventing heart disease as drinking two glasses of red wine (although not as much fun!).

Grape juice is available from most major supermarkets and health-food shops. Choose a juice that’s labelled as 100% grape juice rather than ‘grape juice drink’ or ‘blended’. Purple grape juice has the most bioflavonoids.

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Sneaky ways to get your five fruit and veg a day

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This hairy little fruit has twice the vitamin C of an orange and as much potassium as a banana, but it’s the lutein level that sets it apart. Lutein is an antioxidant that appears to protect against macular degeneration, the leading cause of impaired vision in the over-50s in the UK.

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Sneaky ways to get your five fruit and veg a day

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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.

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Sneaky ways to get your five fruit and veg a day

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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.

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Rich in glucosinolates, radishes help ward off cancer, and help maintain a healthy liver and gall bladder. They're also full of vitamin C, folic acid, potassium and selenium.

Make a simple superfood salad with sliced radishes, watercress and mint. Try adding radishes to juices, too.

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Shiitake mushrooms contain phytochemicals, believed to help strengthen the immune system by stimulating white blood cells. Other studies suggest they can help lower high blood cholesterol levels. They contain B vitamins and, although not strictly a vegetable, will count as one of your five servings a day.

Dried shiitake mushrooms need to be soaked for 15 mins before use (add a few to soups or casseroles). For a quick lunch, try shiitake on toast – stirfry them with spring onions and a little garlic. They’re also great in omelettes or risottos.

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Just one sweet potato provides over 100% of the recommended daily amount (RDA) of vitamin E – that’s 50 times more than white potatoes. They also provide excellent amounts of betacarotene (which the body converts to vitamin A) and vitamin C, as well as copper, iron, potassium and vitamin B6.

Although sweet potatoes aren’t related to ordinary potatoes, they can be prepared in similar ways. Try them baked in their jackets (if you don’t have time to oven bake them, prick them and pop in the microwave for 5 mins), or peel, boil and mash with a little butter and cinnamon.

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The richest source of the super-nutrient lycopene, which is known to protect against breast and prostate cancers and is essential for avoiding vision loss in old age. American researchers tracked nearly 40,000 middle-aged and older women over five years and found that as lycopene levels in their blood went up, their risk of heart disease and stroke dropped. Low lycopene levels have been linked with several cancers including bowel and prostate, and Scottish researchers have also found that the yellow jelly around tomato seeds helps make blood less prone to clotting. Tomatoes contain other protective phytochemicals and scientists think it's the combination of these that provides the best protection for general health. 

Eaten raw, canned, puréed or even as ketchup or juice, all forms of tomato are rich in potent lycopene.

The best way to eat tomatoes is to cook them up in a sauce or purée, ideally with a little olive oil. Heating and processing increase the lycopene content, and there's evidence to show that adding a small quantity of oil may help your body absorb even more of it.

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After the age of 40, the brain shrinks by five per cent each decade. While some people may just become a litle forgetful, it can lead to Alzheimer's in others. There have been numerous studies on how diet may affect the ageing brain. Dr Irene Bergman Levine, Clinical Assistant Professor at the University of Pennsylvania, says, "If someone has the unfortunate genes to get degenerative diseases such as Alzheimer's, they may do so despite the best nutrition, but I believe that a healthy diet and exercise system can slow the onset and progress of these illnesses." A major study published in the Journal of the American Medical Association in 2002 found that vitamin E may have a role in protecting against Alzheimer's. A great source of this is the British-grown walnut (they even look like brains) - the best of which are available in autumn.

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Sneaky ways to get your five fruit and veg a day

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Widely regarded as one of the oldest superfoods, watercress is highly nutritious. Rich in folate, iron, calcium, vitamins A, C and E, lutein and quercetin, watercress can make a great addition to the diet. Watercress has a peppery, slightly hot flavour which is somewhat reduced when it is cooked. Add watercress to salads with a citrus dressing, soups, sandwiches or wilt slightly to serve as a hot vegetable. It's in season from March to October.

Gram for gram, watercress contains 12 times more vitamin C than lettuce and more iron than spinach. It’s also rich in several of the B vitamins, betacarotene, magnesium and potassium. Watercress contains a host of phytochemcials, many of which have been shown to have powerful anti-cancer properties. A study is currently being carried out by Ulster University to investigate the potential of watercress to prevent colorectal cancer.

Use watercress instead of lettuce in salads or sandwiches. Alternatively, you can add it to stirfries as you would spinach, or steam it, then purée and stir into mashed potato.

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Sneaky ways to get your five fruit and veg a day

Get the maximum nutrients for the minimum effort