Berry good for you

Forget an apple a day. if you want to keep  the doctor away you'd be better off tucking into some of the delicious summer fruits now in season.

Lose weight, look younger, beat hay fever, protect yourself from cancer and put the spark back in your love life.Summer superfruits can help you do all this - and they taste pretty good too.

Strawberries, raspberries, blackcurrants, redcurrants, apricots, plums cherries and blackberries are all low in fat and calories. They also have a low glycaemic index, so slowly release their natural sugars into the blood. This providse the body with a steady supply of energy to leave you feeling fuller for longer and free from carb cravings.

Most contain good amounts of fibre, while plums, peaches, blackcurrants and cherries and berries are packed with pectin which helps you lower cholesterol. You'll also take in a variety of anti-oxidants that mop up cell damaging free radicals to slow the ageing process and reduce the risk of cancer and heart disease.

Check out our Fruit Files (a single serving equals one of your five daily fruit and veg portions).

Raspberries, strawberries and blackberries.

If your libido could do with a boost, eating more berries may be the answer. The seeds of berries contain zinc a mineral that is needed for health sperm and hel's womens bodies hot up for sex more quickly.

Berries also contact ellagic acid that may help prevent caner, while raspberries may also cease the symptoms of allergies such as hay fever, thanks to them containing another anti cancer compound called queretin. And while all berries are a good source of vitamin C, blackberries are also packed with vitamin E which can help prevent heart disease.

Redcurrants and blackcurrants

If you are prone to coughs and colds - or are planning on a spot of sun worshipping invest in a punnet or two of blackcurrants. They're packed with vitamin C which not only boosts your immune system but also helps wounds to heal and fights wrinkles thanks to its role in making skin firming collagen. Weight for weight blackcurrants contain four times as much vitamin C as oranges. A 100g serving of blackcurrants for example, contains a staggering 200mg - thats five times more than the Department of Health's daily recommendation for adults of 40mg - while a 100g serving of redcurrants provides 40mg of vitamin C.

These fruits also contain plant compounds called anthocyanins, which may help to improve vision and circulation, prevent cancer and slow the effects of ageing.

Melon

If you want to reduce your risk of cancer and look younger for longer, then eating more melon may help. Many varieties are packed withi beta-carotene, an antioxidant that can help prevent cancer and slow the ageing process.

Generally, the darker the flesh the more nutrients melon contains. This means that honeydews are usually at the bottom of the nutrient pile, while cantaloupes are at the top. Meanwhile watemelon is packed with lycopene, an antioxidant that may cut the risk of some cancers, especially prostate. Melon also has a high water content so it can help skin well hydrated and looking smooth and soft.

Apricots, Nectarines and Pears

If you suffer from dry eyes are a result of contact lenses, for example, eating more apricots, nectarines and peaches may help. Like canteloupe melon these fruits are packed with beta-carotene which the body converts into vitamin A - essential for good eyesight and keeping eyes lubricated.

Apricots are packed with potassium, which may counter the effect of sodium, helping to reduce blood pressure. You'll also get the anti ageing and anti cancer effects of beta-carotene too.

Cherries and plums
Like blackcurrants and redcurrants, cherries and plums contain anthocyanins, which makes them great for protecting against the signs of ageing. Cherries also contain cancer combating ellagin acidand allergy-fighting quercetin. The latter with also help you get great looking skin and protect against thread veins. As with melon, the darker the fruit the more antioxidants it contains, so choose black cherries over red and purple plums over yellow ones.

Daily Mirror, August 5 2004