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Top 10 superfoods

Updated: 2006-09-05 16:18

Health and beauty really does come from the inside out. Find out what superfoods you should be eating for a glowing complexion, gorgeous hair and a healthy body. 1. Avocado: Good for youthful skin

Avocado may be naturally high in fat, but most of it is the healthy, monounsaturated type, which is essential for plump, youthful skin and actually helps neutralise bad fat in other foods, meaning it could help you lose weight. Avocado lowers bad cholesterol and is a good source of potassium, which helps the body flush out toxins. It also contains the most potent anti-ageing combination – vitamins E and C – which mop up ageing free radicals and de-clog arteries.

2. Brazil nuts: Good for hair, nails and skin

These nuts are a great source of selenium, which improves the condition of your hair and nails, and boosts skin elasticity. Selenium also wards off opportunistic infections, keeps the muscles in your heart healthy and even helps with acne. Brazils also contain a good amount of zinc, which reduces ageing skin inflammation and eases dry skin problems like eczema and psoriasis that leave the skin more vulnerable to wrinkling.

3. Broccoli: Good for the heart

As well as being packed with antioxidants, this veg provides heaps of beta-carotene, which protects against cancer and disease. It's also rich in folate, which can help to reduce the risk of heart disease. Broccoli is high in fibre, which is vital for cutting the risk of bowel cancer, digestive disorders and heart disease.

4. Cabbage: Good for cutting the risk of cancer

It may have been the most dreaded vegetable at school dinner time, but it contains amazing anti-cancer and antioxidant compounds. Studies have shown that people who eat cabbage once a week compared to once a month slash their colon cancer risk by a third.

5. Berries: Good for supple skin

Blueberries, blackcurrants, raspberries and cranberries all help the body make collagen, the protein needed to keep skin supple, smooth and healthy. Blackcurrants in particular protect against UV skin damage and reduce the ageing effect of sunburn by neutralising free radicals. Cranberries and blueberries both help protect against cystitis by stopping harmful bacteria sticking to the urinary tract.