Sylvia Thompson examines the role of the nutritional superstars in our lives and explores current thinking on what we should be eating if we want a balanced diet and a healthy lifestyle
There is growing body of evidence that suggests specific foods have greater potential to supply nutrients to the body than others. And while the importance of having a diet carefully balanced in protein, carbohydrate and fats remains crucial, including specific fruits, vegetables, seeds and pulses regularly is deemed to be of additional value.
The following list includes many such foods, some of which are now been dubbed superfoods, such are their nutritional virtues.
Nearly all of the following foods can now be purchased in supermarkets which is, in itself, a testament to how mainstream "health foods" have now become.
Regardless of where they are purchased, it is always important to buy fresh produce or, when dried, always well within the sell-by date.
The sugar in apples is mostly fructose, a simple sugar which helps to keep blood sugar balanced. Apples are a good source of vitamins A and B1 and minerals in apples include potassium, calcium, phosphorus and sodium.
Recent research has found that the darker the berry, the higher the concentration of antioxidants which are useful for mopping up cancer-causing molecules in the body.
Cranberry or blueberry juice will help prevent urinary tract and other intestinal infections.
Research has also found that consumption of carrots is linked to lower risk of cancer.
Many herbal teas also have specific therapeutic properties and are often recommended by herbalists as part of treatment for certain conditions.
Blood cholesterol, which is manufactured by the body from high intake of saturated fats, is associated with a higher risk of coronary heart disease but nutritionists point out again and again that the cholesterol in food such as eggs and shellfish does not add to the circulating blood cholesterol.
The World Health Organisation recommends we eat 10 eggs a week (including those used in cooking). It's the bioavailability of the protein in eggs (94 per cent of its protein is used by the body compared with 30 per cent of the protein in lentils) that is particularly impressive. Eggs are also a rich source of zinc, vitamins A, D, E and B.
It's the Omega 3 fatty acids which protect the heart against cardiovascular disease by keeping the blood thin, lowering blood pressure, maintaining water balance and regulating blood sugar.
Dry pulses (chickpeas, kidney beans, aduki beans, black-eyed beans, butter beans) are the richest plant source of protein. They are also a good source of vitamins and minerals.
Nutritionists continue to argue about whether we should take supplements or gain all our vitamins from our diet.
However, some nutritionists argue that the present of fruit alongside such bacteria counteracts its beneficial properties. Many so-called healthy yogurts are also full of sweeteners, artificial flavourings and colourings so it is becoming increasingly difficult to find genuinely health- enhancing yogurt.
References: The Healthy Food Directory by Michael van Straten (Newleaf); Nutrients A-Z - a user's guide to foods, herbs, vitamins, minerals and supplements by Dr Michael Sharon (Prion); Food is Medicine - the practical guide to healing foods by Pierre Jean Cousin (Duncan Baird publishers).