also offer protection against some cancers.Red PotatoesThe humble - and let's be honest, it's not much to look at - potato has had a bad reputation in terms of nutrition because we have a habit of frying it in fat, covering it with cheese or mixing

.CarrotsCarrots are bursting with vitamin A, important for good vision, cell growth and maintaining a strong immune system.Many thanks to eggrecipes.co.uk/mealsinminute for providing this recipe, which was printed in the May 2011 edition of Triathlete's World magazine. 

The benefits:MushroomsThese delicious and versatile fungi may fight colds and flu. Compounds in the white button variety boost the activity of immune-system cells that help tackle infections. Mushrooms also contain vitamin B5 (pantothenic acid), which helps in the production of e...

(which includes lots of tomatoes) is a good bet for a long and healthy life.With our tasty recipe ideas you can combine stocking up on your nutrients with scrummy, moreish meals.

in antioxidants, which the body employs in the ceaseless war against cell-destroying free radicals. Shallots also pack a powerful vitamin A punch, to aid bone growth, protect vision and fight infection.BroccoliOne of nature's nutritional big hitters, broccoli

blood sugar in check. It's also rich in vitamin E, a powerful antioxidant.Many thanks to tenderstem.co.uk for providing this recipe, which was printed in the June 2011 edition of Triathlete's World magazine.

those who don’t consume the grain. Sundried tomatoesSundried tomatoes offer a delicious nutritional double whammy of the antioxidant vitamin C and the micronutrient lycopene, which could reduce your risk of heart attack by as much as 50 per cent

Ingredients1 tbsp olive oil2 parsnips, peeled, cored and cut into chunks2 carrots, peeled and cut into small chunksFinely grated rind and juice of 1 orange200ml vegetable stock125g shallots, peeled and halved1 courgette, halved lengthways, cut into chunks3 tbsp cranberry sauce1 t...

The benefitsPeppers Peppers are packed with vitamins A and C, two powerful antioxidants. They work together to battle free radicals, those unstable molecules that race around the body looking to inflict cell damage. Red peppers also contain lycopene, which may offer protection fr...

but wild rice is still packed with nutrition. It offers a hefty dose of potassium, which the body's muscles need to work properly and which is also vital for the nervous system. Wild rice is high in folic acid, which may offer some protection against heart