1.Broccoli contains large amounts of a number of powerful antioxidants as well as significant fibre, vitamin C and beta carotene.
2.Walnuts are the nuts richest in long-chain polyunsaturated fats. Just 30g a day helps optimise cell wall composition, reduce cholesterol levels and boost intake of the vital plant forms of omega-3 fats.
3.Lean red meat is full of essential nutrients, including iron, zinc, vitamin B12 and protein. The average adult needs 100g of lean, red meat three to four times a week.
4.Oysters are one of the richest dietary sources of zinc, with just one providing an adult with almost their entire daily requirement. Oysters are also a rich source of iodine.
5.Oats have one of the lowest GIs of all grains and a single serve each day provides you with a substantial amount of soluble fibre, which helps reduce blood cholesterol levels.
6.Atlantic salmon is one of the richest natural sources of omega-3 fats, the health benefits of which include reduced triglycerides and blood pressure. Aim for at least two serves every week.
7.Red capsicum is a rich source of carotenoids, the group of antioxidants that help regulate inflammatory pathways in the body, which in turn help prevent heart disease, cancer and stroke.
7.Kale: A dark, leafy green in the same vegetable family as broccoli and brussels sprouts, kale contains high amounts of beta carotene, iron and folate.
8.Eggs are a good source of protein and contain up to 18 other nutrients, including vitamins B12 and D.
9.Berries such as Acai blueberries, raspberries, strawberries and cranberries contain lots of antioxidants and are also exceptionally low in kilojoules.
10. Yoghurt is a great source of calcium, protein, vitamin B12 and riboflavin, but it’s the probiotics found in some yoghurts that make it particularly beneficial for your health.