Vegetables and fruit are bursting with the vitamins, minerals and fibre that our bodies need for good health. Fruit and vegetables are our best source of antioxidants, special nutrients that help protect our bodies against cancer, heart disease and the effects of pollution. Research has shown that eating five or more portions of fruit and vegetables a day makes a real and positive difference to our present and long-term health.

Too much cooking destroys some vitamins (including folic acid) so most vegetables and fruits are best eaten raw or very lightly cooked. The flavour and texture are better, too.

It can be difficult shopping regularly for supplies of fresh vegetables and fruit but preserved foods can be as good. Tinned pineapple and sweetcorn, frozen peas and beans, dried apricots and mangoes are all full of vitamins and minerals. You really cannot eat too much fruit and veg. So, if you want a snack between meals, reach for a kiwi fruit, a peeled carrot, a banana, a tomato, some dates, or a handful of raisins.

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Reviewed by babyworld midwife Hannah Hulme Hunter