4. STRAWBERRIES

What's inside:

• Strawberries are the only fruit to flaunt their seeds on the outside. An excellent source of:
• Vitamin C and K
• Dietary fibre
• Flavonoids (anthocyanidins)
• The plant compound ellagic acid
• Calcium
• Magnesium
• Phosphorus
• Potassium

Recent findings:

             Straawberries are potent antioxidants and have been shown to reduce cardiovascular risk factors in several animal and human studies, such as elevated blood pressure, hyperglycaemia and inflammation, says Dr Arpita Basu, an assistant professor of nutrition at Oklahoma state University. Supplementing with freeze-dried strawberries can improve bad cholesterol levels in people with metabolic syndrome, according to Basu's research. In animals, ellagic acid inhibited the growth of tumours caused by certain carcinogens.

How to include them in your diet:

                Consider buying organic; strawberries are among the fruits most likely to have been heavily sprayed with pesticides and other agricultral chemicals. They can also cause allergic reactions. They retain more of their vitamin c content if left whole.