Eat plenty of fish and smaller portions of red meat to reduce your risk of diseases like stroke, heart disease and cancer

“These foods are rich in nutrients including glucosinolates, which are key in detoxification processes.

 Evidence suggests their dietary nitrates can be converted to nitric oxide and improve endurance exercise.

These are packed with lutein and zeaxanthin: nutrients that can help protect against macular degeneration

It is nutrient dense, has lots of antioxidants and can help lower cholesterol.

It has protein, carbs and sugars. It’s a great recovery food

Almonds have a lot of vitamin E, which protects against macular degeneration as well as cataracts.