Glucosinates are the main anti-cancer nutrient in vegetables and help the liver detoxify. The ORAC rating is the best measure of a food' s antioxidant potential.

Vitamin C helps support the immune system, as does zinc, which is important for the skin. Folic acid is associated with maintaining a healthy cardiovascular system and brain.

Tenderstem is a cross between broccoli and Chinese kale that has very tender and tasty stems, a bit like asparagus, and heads like broccoli. This hybrid vegetable has double the glucosinolates found in broccoli, making it the best vegetable for cancer protection, as well as for detoxification, since glucosinolates substantially enhance liver function. It is also a good all-rounder for anti-ageing antioxidant nutrients and homocysteine-lowering folic acid. (High levels of the amino acid homocysteine are associated with increased risk for a number of degenerative diseases, including diabetes and coronary disease.)

All thismakes it my first choice of vegetable, followed by kale. My recommendation is to eat at least three servings of vegetables a day, including any two of the above.

As far as fruit is concerned my all-time favourites are berries - strawberries, raspberries and blueberries. These are very high in antioxidants and slowreleasing sugars, so by eating them you keep your blood sugar stable while giving your energy a boost. I recommend two servings of fruit a day, with one preferably berries.