Super Foods are rich in ‘good chemicals’. All can help to keep you healthier for longer and as part of healthy lifestyle, reduce your apparent age.     Apples -- Contain Vitamin C, Vitamin A, potassium and loads of soluble and insoluble fibre They are thought to lower blood cholesterol, improve bowel function, reduced risk of stroke, prostate cancer, type II diabetes, heart disease and asthma. Preliminary research from Finland indicates diets with the highest intake of apple phytonutrients were associated with a 46% reduction in the incidence of lung cancer.

This is thought to be associated with a phytochemical called quercitin.

Brazil nuts -- Rich in selenium, which has antioxidant effects that may help protect against cancer. A few should be enough to meet your daily selenium needs, and most of us in the UK have low intakes. Selenium can also help to keep the immune system strong.

Broccoli – A cruciferous vegetable notable for its sulphoraphane content, a phytochemical shown to activate enzymes which may destroy cancer-causing chemicals. It also boasts folic acid, vitamin C and other antioxidants. Use raw, steamed or stir-fried.

Brussel Sprouts -- Love them or hate them, they're definitely good for you. The distinctive taste and smell of sprouts is, in fact, caused by a phytochemical called sinigrin. Fact: a serving of about nine sprouts provides plenty of the antioxidant vitamin C and good levels of folic acid.

Cabbage -- Belongs to the same brassica family as sprouts, broccoli, and watercress, so it is bursting with the same type of goodness. It also provides good levels of vitamin C and folic acid. Some studies link eating lots of brassicas with a reduced risk of cancer, especially of the digestive tract. Enjoy in salads, or steam or braise to retain nutrients.

Carrots -- One of the best sources of the antioxidant beta-carotene. The body can also convert betacarotene to vitamin A which is needed for healthy skin, to strengthen the immune system and for night vision -- so Carrots do help you to see in the dark after all!

Garlic -- A long-standing natural medicine, studies suggest garlic might also help to reduce our cancer risk. It's pungent, active `ingredients' are phytochemicals called allylic sulphides. These act as antioxidants which might help to ward off cell damage.

Kiwi fruit -- The tangy yet sweet kiwi fruit is a great source of vitamin C - even better than an orange when compared in weight. It contains vitamin K, potassium, magnesium and fibre.

Mangoes -- Bursting with antioxidants thanks to their high vitamin C content. They also contain vitamin E and carotenoids. Enjoy in fruit salads, smoothies, sorbets, juices, or add to salsa.

Onions -- Contain allium compounds, linked to a reduced risk of some cancers. Red Onions especially are rich in a phytochemical called quercetin, a strong antioxidant. They may also help improve circulation and to regulate blood pressure.

Oranges -- Think oranges, and you think vitamin C, but that's not all. Oranges are also a good source of fibre and folic acid. Many of the health benefits can also be enjoyed in the form of a drink: a glass of pure orange juice can count as one of your five portions of vegetables and fruits a day.

Peppers -- Excellent source of vitamin C. Half a red pepper provides all the vitamin C you need in one day. They're also useful sources of flavonoids and beta-carotene - both might help oppose free radical damage that can lead to cancer. Also contain fibre.

Spinach -- Popeye's favourite vegetable packs a wallop with its folic acid -- good for healthy blood, nerves, circulation and pregnancy -- and vitamin C. Leafy greens such as spinach, cabbage and spring greens, are a source of carotenoids and, when eaten regularly, might help reduce risk of heart disease and cancer.

Strawberries – pack a powerful antioxidant punch thanks to their vitamin C and flavonoid content. But their secret weapon could be a phytochemical called ellagic acid, which some studies have shown can help inhibit the growth of cancerous cells.

Sunflower Seeds -- Richest in the powerful antioxidant vitamin E. Mix with pumpkin seeds for a healthy blend of beneficial omega-6 and omega-3 fats. Sprinkle on cereal, salads, rice dishes, or eat as a snack.

Sweet Potatoes -- A nutrient-packed change to ordinary potatoes. They contain more of the carotenoid antioxidants alpha and beta-carotene - which make their flesh orange - as well as vitamin E. The cooking process helps the body absorb more carotenoids. Boil, mash, add to casseroles or soup.

Tomatoes -- The rosy red colour of tomatoes is due to the mighty antioxidant lycopene. Some research has linked eating plenty of tomatoes - especially cooked canned, pastes and sauces - with a reduced risk of heart disease and cancer, (in particular, prostate cancer). Tomatoes are a source of vitamins C and E, flavonoids and potassium, which may help regulate blood pressure.

Virgin Olive Oil -- Part of the health-giving Mediterranean diet, virgin olive oil, particularly extra virgin, contains phenolic antioxidants, vitamin E and monounsaturated fats that do not raise blood cholesterol. Like all oils, it's high in calories, so use sparingly.

Watercress -- An ancient natural health remedy, watercress is brimming with beneficial B vitamins and minerals such as iron and calcium. It's a good source of the antioxidant vitamin C, flavonoids, beta-carotene and glucosinolates, which are believed to have a range of possible anti-cancer effects. It contains vitamin E.