Vegetable life-savers

Sort the bad veg from the good with the Mens Health guide: Why you should be eating more vegetables?

Vegetables are a fantastic source of vitamins and minerals, from the antioxidant vitamins C and E to calcium, iron, copper and chromium. Veg are also full of fibre, which is thought to help prevent bowel cancer. In addition, vegetables are now being found to contain phytochemicals, substances which play an important role in protecting the plant from damage and pollutants. When we eat them they pass these protective effects on tot us and may help prevent other cancers and heart disease.

How much more? Five servings of vegetables and fruit a day.

The best way to eat it Frozen vegetables Studies have shown that Birdâ..s Eye green beans retain 100 per cent of their vitamin C during blanching and quick freezing, spinach retains 80% and frozen peas up to 70%.

Thick-cut oven chips Many brands are available with as little as 4g of fat per 100g. They are a godo source of potassium, needed for good water balance and keeping blood pressure under control. They are also a surprisingly useful source of vitamin C.

Tinned carrots Carrots are rich in the anti-oxidant beta carotene, which is thought to fight lung cancer. Carotene is better absorbed from cooked foods than raw, therefore canned carrots that have been heat-treated are a particularly rich source.

Read More about what not to eat "Youâ..d do better eating the packaging"