1. Chia seeds: the seeds are high in the omega-3 fatty acids, calcium, phytonutrients, vitamins, minerals and antioxidants.
2. Flaxseeds: these are a good source of protein, fibre, antioxidants and phytoestrogens. Eating ground whole flaxseed can lower blood cholesterol levels, according to a Canadian study in 2014.
3. Sunflower seeds: they provide mono-unsaturated and polyunsaturated fats, protein, fibre, vitamin E and phytochemicals like choline, lignan, phenolic acids and betaine.
4. Pumpkin seeds: these are packed with protein, fibre, manganese, magnesium and phosphorus.
5. Blueberries: eating blueberries every day could reduce blood pressure and keep arteries healthy. The antioxidants found in blueberries are linked to the prevention and delay of diseases such as cancer, heart disease and the ageing process.
6. Acai berries: these are a rich source of anthocyanin, and have a similar fatty acid ratio to olive oil.
7. Tart cherries: these are another source of anthocyanin, and reported benefits include improved sleep, anti-inflammatory qualities that help sufferers of arthritis, gout and sports injuries.
8. Avocados: these are good for cardio and metabolic problems. One study found that overweight and obese people who eat an avocado a day lower their cholesterol levels.
9. Cranberries: not just good for urinary tract infections (UTIs), cranberries also improve heart health, help prevent cancer, improve glycemic response which reduces the risk of diabetes, and are good for oral health.
(Source: IFT's Food Technology magazine, March 2015)