Our top 25 foods

1. EGGS
Once unfairly maligned as being heart-health enemies, eggs are riding a wave of popularity after research found there is no connection between cardiovascular disease and egg consumption. Actually, the humble egg is a boon for your body.
These high-protein foods contain choline, which strengthens cell membranes and aids nerve and brain function. The yolks are full of lutein, which protects your eyes against age-related damage.

2 .BRAZIL NUTS
Here's a Brazilian treatment that won't cause you pain. "New Zealand soils are low in selenium, a powerful antioxidant, which means our fruit and veges aren't good sources of this nutrient," says Angela Berrill, director of ABC Nutrition. "However, about two Brazil nuts a day provides all the selenium you need. Brazil nuts also contain good fats which help to lower your cholesterol."

3. BROCCOLI
All hail broccoli - a nutrition superstar.
A great source of folate plus vitamins C, K and A, this vegetable is also a great source of fibre, calcium and beta-carotene.
But wait, there's more ... broccoli is full of enzymes called sulforaphane, which research from Johns Hopkins University in the US says may stop breast cancer cells from growing.
4. CHIA
This is another ancient seed making a massive comeback. Chia (pronounced chee-a) is a tiny grain but rich in fibre, antioxidants, protein and omega-3 fatty acids. Look for it as a major ingredient in new bread ranges.
5. TOMATOES
Is it a vegetable? Is it a fruit? The answer doesn't matter - all you need to know is it's good for you.
The tomato is packed with an antioxidant called lycopene, which fights cholesterol and cancer. Bonus: lycopene also transfers into tomato juice and tomato soup.

6. AVOCADO

Avocado is said to help lower both total and LDL (bad) cholesterol, while increasing HDL (good) cholesterol. But go easy - although the monosaturated fat it contains is a "good" fat, the kilojoule count of this fruit is high, which could hit you in the waistline.
7. PUMPKIN SEEDS
Toss pumpkin seeds into your lunchtime salad. Containing zinc, for strong immunity, and iron, to keep exhaustion at bay, pumpkin seeds are also packed with magnesium, a magic mineral which helps muscle and nerve function.

8. SALMON
If the taste of sardines puts you off, opt for salmon, another super source of omega-3 fatty acids. "Omega-3s have been linked to reducing your cholesterol and improving brain function," Berrill says.
9. SARDINES
This tiny fish is swimming in omega-3 fatty acids, and will  make your skeleton very happy.
"These fish are one of the few food sources of vitamin D," Berrill says. "Vitamin D aids the absorption of calcium and is crucial for optimal bone health. While we can get vitamin D from the sun, with the need to slip-slop-slap, food sources of this nutrient are a great alternative."
10. ASPARAGUS
Full of folate, which is essential in red blood cell production, cell growth and nerve function. Plus, folate reduces homocysteine in the body, a substance associated with heart disease. Asparagus is also a good source of potassium, and is a friend to the good bacteria in your gut.
11. BLUEBERRIES
The much-hyped blueberries deserve their reputation confirms  Berrill.
"They are packed with powerful antioxidants, especially anthocyanins, which have been linked to improved brain function and reduced, age-related memory decline.
"Blueberries have also been linked to improving cholesterol and reducing the risk of some cancers."
12. QUINOA
Pronounced keen-wah, this grain is so nutritious that the UN has called it a "super crop". "Quinoa is one of the few plant-based foods  that is a complete protein, meaning it provides you with all the essential amino acids. These provide us with the building blocks which are needed for the body's growth and repair," Berrill says. "Plus, quinoa also provides us with fibre and iron."
13. GOJI BERRIES
They're the size of raisins, but these berries punch above their weight in the iron and vitamin C and A stakes. They also boost immunity and, a new study shows, may reduce insulin resistance.
14. KUMARA
Unlike its potato cousin,  the kumara is low GI, meaning it stabilises blood sugar levels. It's also loaded with an array of nutrients: vitamins A (great for skin and eye health, as well as immunity), and C, calcium, potassium, fibre, iron and antioxidants.
15. LENTILS
It's time lentils shook off that hippy image and became cool - they're very high in protein, fibre, folate and magnesium.
16. BEE POLLEN
Jazz up your morning smoothie with an injection of bee pollen and you'll enjoy an energy buzz. Bee pollen boosts immunity and  oozes nutrients - amino acids, minerals such as iron, zinc, calcium, magnesium and potassium, and vitamins B and C.
17. WALNUTS
Walnuts are a good source of protein, fibre and omega-3 fatty acids, and researchers from Penn State University in the US have found eating walnuts is associated with lower blood pressure.
But don't go too nuts or you'll gain weight.
18. KIWIFRUIT
Oranges have vitamin C and bananas have potassium, but kiwifruit has both in high quantities.
Kiwifruit also oozes with lutein, and contains folic acid and antioxidants, including vitamin E, magnesium, and fibre.
19. POMEGRANATE
Not the easiest fruit to eat, but pomegranates seem to be worth the effort - they're an antioxidant gold mine with high levels of polyphenols and flavonoids, plus vitamins C, A and B5. Research suggests that they stop the formation of cholesterol and may even slow the growth of prostate cancer cells.
20. LSA
For a healthy breakfast, sprinkle LSA (a blend of linseed, sunflower and almonds, available from health stores) over your cereal. It not only supplies your body with protein, fibre, calcium, iron and omega-3 fatty acids, it lowers your cholesterol and cleanses your liver and bowel. Consider it a painless detox.
21. OATS
We should all have six servings of wholegrains and cereals a day. They provide you with fibre, keep you feeling full for longer and aid digestion. And importantly, wholegrains provide your body and brain with its preferred energy source, glucose. Boost your wholegrain intake with oats; according to a study, they lower high blood pressure and cholesterol.
22. ALMONDS
Those with an aversion to dairy probably already know that almonds are a fantastic source of bone-strengthening calcium. They're also rich in vitamin E and magnesium, contain zinc and help lower cholesterol.
23. BARLEY
First, it's low GI, which means it'll stabilise your blood sugar and keep you away from the vending machine. Secondly, barley is a heart-health ally, lowering LDL (bad) cholesterol and reducing blood pressure. Thirdly, it's high in fibre, niacin and selenium.
24. KELP
This sea plant is loaded with iodine, a mineral plenty of Kiwis are deficient in - which is why it's now added to our bread. Actually, kelp contains a swag of nutrients: potassium, magnesium, calcium and the happy marriage of iron and vitamin C (the former depends on the later for effective absorption). Plus, research indicates it may lower the risk of breast cancer.
25. YOGHURT
Go for low-fat, preferably natural, yoghurt. It's high in good bacteria such as lactobacillus acidophilus, which aids digestive health and  is connected with a strong immune system.  It also boosts your calcium intake.