Famed for its vitamin C content, orange also offers several phytochemicals that have antioxidant properties so it's a bonus for skin as well as the immune system. Orange juice is the most popular fruit juice in the world: 85% of the oranges grown globally are destined to be squeezed.
Cayenne pepper contains capsaicin that gives it its kick. Cayenne also offers carotenoids that have antioxidant ability and can help reduce inflammation. The warmth of cayenne is quite mild and it scores a mere 10,000 heat units on what’s called the Scoville Scale. Beware of the Carolina Reaper pepper, with its score of over 2 million.
There’s a reason why your parents told you to eat your broccoli. Part of the cabbage family, it is rich in vitamin C, vitamin K and chromium, as well as vitamin B6, vitamin E and potassium.
Turmeric has a subtle peppery flavour and adds a warm note to foods and juices. On the health front, turmeric is the subject of many research studies into its role in lowering cholesterol and reducing inflammation.
Cucumber has several nutrients with antioxidant potential including polyphenols (similar to those found in cocoa), lignans, vitamin C and manganese. The peel is a source of silica, which supports hair quality and growth.
As well as vitamins A and C, grapefruit contains limonoid, an enzyme that encourages natural detoxification. Ruby grapefruit is a source of lycopene, an antioxidant phytochemical also found in tomato and watermelon, that gives the red variety its distinctive colour.
Two thin slices of pineapple pack almost 80% of the daily minimum requirement of vitamin C as well as 50% of our manganese needs, making pineapple a rich source of nutrients that have antioxidant capabilities.
Originally thought to be a cross between lime and citron, one lemon offers 1/3 of your daily vitamin C as well as a fix of vitamin A and beta-carotene. Lemon also contains citric acid that helps magnesium absorption.
As well as vitamins C and A together with minerals like potassium, calcium and manganese, parsley contains a rich mix of flavonoids and volatile oils. These have anti-inflammatory effects and support natural antioxidant defenses.
The darker the better is our rule when it comes to spinach, as this is a reliable indication of the nutrients it will contain. These include vitamin A, C and K as well as zinc and magnesium.
An apple a day… It’s not just a clever marketing slogan, as green apples have been used in Ayurvedic medicine for some 1,500 years. They’re rich in antioxidants such as vitamin C and flavonoids.
There’s a reason people stock up on ginger when they get a cold. Ginger offers gingerols, an organic substance that discourages inflammation. The warming flavour can also be a boost to the immune system, but as gingerols is three times hotter than cayenne pepper on the Scoville scale, a little goes a long way.
Aside from vitamins A, C and K, apples also offer polyphenols: organic antioxidant compounds from the same family as those found in red wine and dark chocolate, although without the pesky alcohol or refined sugar.
Kale was the most widely eaten green vegetable in Europe until the Middle Ages, although you'd think it was brand new given its current fame. Kale contains glucosinolates, which are plant chemicals that help the liver with its normal detoxification and also gives kale its strong flavour.
The red pigment in beetroot comes from betalin, which helps natural liver detoxification and can reduce inflammation. Beetroot juice contains nitrates that convert to nitric acid on contact with saliva and can improve blood flow. The bright red colour lingers so you’ll know you’ve had beetroot for a while afterwards.
The humble carrot’s ruddy complexion is due to its unusually high concentration of carotenoids, compounds that have antioxidant capabilities. The body uses the best-known carotenoid, beta-carotene, to make its very own vitamin A in house.
With a distinctive anise flavour, fennel provides a range of nutrients with antioxidant capabilities. It’s also a rich source of folate, a B vitamin that works with others from the B group to reduce the risk of cardiovascular disease.
Like green tea and grape juice, celery contains antioxidants known as polyphenols and has mild anti-inflammatory effects, notably in the gut. Celery also offers vitamin K, which improves blood clotting and protect arteries from plaque.