Ounce for ounce, herbs and spices have more antioxidants than any other food group.

I am more of an herb guy than a spice guy. It comes back to a certain conservatism I have regarding food. The French are not big on spices; they use more herbs. I know the spices used in European cooking and use them in moderation. I am not going to serve a dish that is wildly nutmegged!" David Waltuck, Chanterelle NYC

Perhaps more than any other, the food industry is very sensitive to consumer demand.

The Iowa Women's Health Study, which has followed more than 35,000 women for decades, found eating more broccoli, cauliflower, kale and other cruciferous vegetables was associated with a lower risk of getting non-Hodgkin's lymphoma in the first place.

Scientists suggest that the link between consuming poultry and cancer spread may be due to carcinogens in cooked meat. For unknown reasons, these carcinogens build up more in the muscles of chickens and turkeys than in those of other animals.

Don't forget that fruit can be cooked - think of baked apples, poached pears and grilled pineapple. But if you like drinking fruit, blending will preserve more nutrition and fibre than juicing.