10 best foods for HEALTH AND FIVE YOU SHOULD AVOID

Baffled about what to eat? What’s good for us one week seems to be bad the next. Now scientists have ranked thousands of foods to find what’s healthiest – and what’s not

- TANYA PEAREY

1 Berries

Loaded with disease-fighting anthocyanins, immune-boosting vitamin C and gut-friendly fibre, it’s easy to see why scientists at Tufts University in Boston, US, gave berries the thumbs up in their healthy food research. ‘Berries are naturally sweet and tasty,’ says nutritionist Dr Emma Derbyshire, ‘so it’s very easy to integrate a handful of blueberries, raspberries, strawberries or blackberries into our daily diet.’

TRY THIS

A handful of frozen mixed berries heated up with your porridge for breakfast.

2 Tomatoes

Raw or as juice is best to preserve nutrients, but lightly cooked is good too. Tomatoes are bursting with lycopene, which studies suggest is linked to a lower risk of heart disease and prostate cancer. Their heart-friendly credentials get a further boost because they’re rich in potassium, and their vitamin K content makes them great for healthy blood and bones.

3 Red kidney beans

They’re an excellent source of plant-based protein, which we need in our diets to help regulate our hormones, build strong muscles and control our weight. ‘Protein-rich foods tend to feel more filling,’ says nutritionist Shona Wilkinson. ‘They’re broken down and digested more slowly than carbohydrates, staying in the stomach for longer.’ Kidney beans are also high in fibre and slow-release carbs, essential vitamins and minerals, as well as wellbeing-boosting plant compounds.