3) Broccoli
To beat a common cold, turn to this stalwart of the cruciferous family (which also includes kale, cabbage and cauliflower). Rich in vitamin C and fibre, broccoli also contains phytonutrients, which have anti-carcinogenic properties and can boost immunity, cleanse the liver and protect our eyes. Eat it raw or lightly steamed for maximum benefit.

Eat it
Sautéed broccoli with garlic

4) Apples
As we all know, an apple a day keeps the doctor away. Teacher's favourite fruit is packed full of antioxidants including vitamin C and quercetin, which apparently bolster the body's immune defences. Pectin, a soluble fibre found in apples, is also said to help relieve constipation and lowers levels of bad cholesterol.

Eat it
Apple crumble with crème fraiche




5) Eggs

For something so small, an egg crams an awful lot in. They are a brilliant source of protein, and provide good levels of iron, zinc, B vitamins and selenium. They also contain choline, which is cited as vital for brain function and memory. Best of all, you can whip them up in a jiffy.

Eat it
Perfect boiled egg

6) Almonds

With a high magnesium and monounsaturated fat content, almonds are said to be good for our hearts, while a dose of vitamin E helps to protect our skin from damage. Almonds are a great source of protein, fibre, B vitamins, calcium, zinc and iron. Add almonds to Greek yoghurt for a healthy breakfast, spread almond butter on toast, or for a more decadent treat, dip almonds in melted dark chocolate, another superfood.

Eat it
Pear and almond cake




7) Green tea
Green tea is very rich in a group of potent antioxidants called flavonoids, which are said to have immune enhancing and cancer protective properties. "It is thought that one of the reasons why cancer rates are lower in Japan than the Western world is due to the high consumption of green tea (around three cups daily)," says Kim.

Eat it
Green tea ice cream

8) Sardines

Sardines are oily fish, which means they are a great source of omega 3 fats, vital for good heart, brain, skin and hormone health. Whether fresh or tinned, these little fish also provide lots of protein, vitamin B12, selenium and vitamin D. Tinned sardines on toast makes a fast and delicious budget lunch.

Eat it
Gordon's grilled sardines with chermoula



9) Turmeric

"Turmeric has been used for centuries in China and India as an anti-inflammatory agent," says Kim, "and can be helpful in cases of joint and muscle pain." Turmeric is also said to be a powerful antioxidant and a source of iron, manganese and vitamin B6, all of which adds up to the wonderful conclusion: eating curry is good for you. Hurrah.

Eat it
Potato, tomato and cashew curry

10) Red wine

Stock up your wine rack. According to Kim, the odd tipple of red wine won't do you any harm and in fact, might benefit you. Red wine has protective properties due to a high content of polyphenols, antioxidants which can apparently protect against cancer, heart disease and (brilliantly) premature ageing. Wines made from Tannat or Malbec grapes usually contain the highest polyphenol levels.

Eat it
Sausage, bean and red wine casserole

Continue Reading Secret Superfoods in Your Fridge-Page 1

Reference http://www.channel4.com/food/features/top-10s/secret-superfoods-in-your-fridge-09-01-06_p_1.html