We all know broccoli is good for us, but findings from the Institute of Food research have shown that four servings a week trigger a number of genes that protect you from cancer and block others that fuel tumours. The research looked at prostate cancer, but it’s thought likely that broccoli protects against many forms of disease, including breast cancer.

Further studies are needed to confirm how much is needed for full benefit, but a red grape seed extract could be the latest weapon in the fight against Alzheimer’s. A study from Mount Sinai School of Medicine (USA) found that antioxidant substances, called polyphenols, could protect against memory loss caused by the disease.

A six month study from Kaiser Permanente’s Centre for Health Research, USA, found that dieters who kept a daily food diary lost up to twice as much weight as those who did not. You don’t need to keep a formal diary, but reflecting on what you eat in this way encourages you to eat less.