The criteria for superfoods are that they should be minimally processed, high in vitamins and minerals and other health-giving nutrients and easily available to all. There are five foods that I consider to be superfoods:

1. Fish because of the Omega 3 essential fatty acids (see below) which are great for strong hearts, healthy joints, skin and hormones. Eat fish three times a week.

2. Wholegrains such as rice, rye, barley , millet, oats, quinoa, amaranth because of the B vitamins, vegetable protein,  minerals and fibre. They should be eaten whole instead of refined at most meals. Wholegrains keep the blood sugar level stable and encourage healthy bowel function.

3. Live yoghurt because the beneficial bacteria help improve bowel function and the calcium in yoghurt is needed for a whole host of bodily functions not just strong bones. Try making your own yoghurt and eat it daily with fresh fruit, honey and nuts

4. Brightly coloured fruits and vegetables are usually higher in antioxidants and other cancer-preventing, healing nutrients plus vitamins and minerals. If you are having at least 2 fruits every day plus some kind of salad based lunch or soup and cooked vegetables in the evening then you are eating a good amount of fruit and vegetables.

5. Soya products and dried peas and beans are a neglected food mostly because people don’t know what to do with them. Soya products like tofu and soya milk contain phytoestrogens which can help reduce menopausal symptoms. They also contain beneficial Omega 3 essential fatty acids. Replace your regular milk with soya milk and add tofu to stir frys and dips. Dried peas and beans are a high source of vegetable protein and a good source of iron and zinc. They contain soluble fibre which helps keep blood sugar level stable and reduce cholesterol. Add beans to soups, dips and salads and as a replacement for meat.

Some people may have problems digesting some of the above foods and may need to be checked for food sensitivities by their health professional.

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