Let your food be your medicine and your medicine be your food, advised Greek physician Hippocrates, the “father of medicine”, way back in the fifth century BC.

Today the message still holds true, although Hippocrates would be appalled by some of the processed foods we eat. Here are some nutrient-dense “superfoods” that work hard to enhance our health.

BERRIES are perhaps the most delectable of the superfoods. If you can indulge in a daily dose of blueberries, strawberries and raspberries you’ll be well on your way to optimum health. Berries are an excellent source of the antioxidant vitamin C, which is great

for strengthening the immune system. They also contain a plethora of ingredients that have some impressive effects, from deactivating carcinogens before they cause cancer, to regulating blood pressure.

Tip: Dr Red Blueberry Punch is a commercial beverage created by biochemist Greg Jardine. Scientific trials at the University of Sydney headed by Dr Jas Singh have shown it can reduce the size of prostate tumours, in vitro, by 30 per cent in less than two weeks, which is comparable to the effects of the newest pharmaceutical drugs being trialled.

As dietitian Nicola Fox says, “The most amazing advantage of using food as medicine is that you wipe out the potential negative side effects that go hand in hand with drugs.”

HONEY is not only a fabulous sweetener, it also has many health benefits. Eating a small piece of real honeycomb can help with hay fever. Taking half a teaspoon of honey mixed with warm milk before bed can help relieve insomnia, as the sugar in honey encourages the release of the neurotransmitter serotonin, which regulates sleep and promotes relaxation.

A spoonful of honey is a traditional remedy for soothing a sore throat or irritating cough. New Zealand’s active manuka honey has been found to be an effective topical treatment for bacterial and fungal skin infections and helpful for wound healing.

Note: Do not give honey to children under two as it can carry bacteria that cause infant botulism.

Tip: To ensure maxiumum health benefits, look for honey with the “unique manuka factor” (UMF).

DARK GREEN VEGETABLES are nature’s gift to your health. They can help prevent heart disease, cancer, birth defects, constipation and even bad breath. Low in kilojoules, they are great for maintaining a healthy weight and are powerful anti-ageing foods. Ideally, dark green vegetables should be included in your meals at least once a day.

Tip: Forget limp spinach – experiment with other green vegetables such as steamed Asian greens, fresh rocket, broccoli gratin, radicchio risotto and watercress soup.

CHOCOLATE that is high in cocoa and eaten in moderation is generally a superfood favourite. Chocolate contains disease-fighting antioxidant polyphenols, stearic acid (a type of good fat that doesn’t raise cholesterol levels) and flavonoids, which reduce the danger of coronary artery blockages.

Tip: For maximum health benefits, look for brands of chocolate containing at least

70 per cent cocoa.

ALMONDS are an excellent source of calcium. Half a cup of almonds contains more calcium than half a cup of milk. So if you avoid dairy or are worried about osteoporosis, indulge in these little beauties.

Almonds are also high in good fats, antioxidants (28g of almonds gives 35 per cent of the daily recommended value for antioxidant vitamin E), fibre, arginine (a protein that keeps arteries elastic) and plant sterols (which help lower cholesterol and reduce the risk of heart disease).

Tip: A handful of tamari roasted almonds at midmorning will help you power through the day. They’re available from health food stores or www.naturallyorganic.co.nz.