It's time to ditch your megadoses. Studies have found not only that they fail to protect us from cancer and heart disease, but that they may actually do harm...

Taking 400IU or more of vitamin E per day in pill form has been linked with increased risk of death. That's not to say that these vitamins don't work at all – in food, they're still superheroes. So stop the pill popping and follow the food-first approach, getting your doses from salads, not supplements.

By eating the food, you'll get more than just the nutrients; you'll also get the phytochemicals, fibre, fluid and other goodness you don't find in pills.