BROCCOLI

Just two florets – raw or lightly cooked – count as a veggie portion.

Not only is it packed with antioxidants, but it's a particularly good source of folic acid, which helps to prevent heart disease.

Broccoli also contains lutein, which can delay the progression of age-related macular degeneration.

And it also contains a phytochemical called sulphoraphane that has specific anti-cancer properties.

BEETROOT

The humble beetroot has always been a bit of a poor relation to other, trendier species in the vegetable world.

Now all that is changing. Beetroot has not only entered into the world of fine dining, it’s being used to keep us healthy. It’s virtually fat free, rich in iron and magnesium and possibly cancer-preventing to boot.

SPINACH

Children used to hate it, but Popeye loved it.

Spinach is a nutritional standout and studies have shown its power against cardiovascular disease, cancer, age-related macular degeneration and cataracts. It’s packed with phytonutrients, low in calories and a rich source of B vitamins.

TOMATOES

With the carotenoids class of phytonutrients, tomatoes are packed with goodness whether raw or cooked.

Technically not a vegetable, tomatoes contain a rich source of lycopene, which gives them their red colour. Lycopene destroys free radicals, which can cause cancer.

Eating cooked tomatoes helps to protect skin from harmful sun rays.