Which sandwich is healthiest for you?

LOW on iron? There's a sandwich for that!

chicken salad sandwich

LOW on iron? There's a sandwich for that! Make sure you choose the right sandwich filling for your health needs.

To boost iron levels: Egg and watercress

Tuck into an egg sandwich on wholemeal bread with a good handful (30g) of watercress and you'll get 25 per cent of the recommended daily allowance (RDA) of iron. The watercress also supplies 20 per cent of the RDA of vitamin C, which helps your body absorb more of the iron (eating an orange will also optimise iron absorption).

To improve heart health: Salmon and tomato

Omega-3 fatty acids found in salmon can help keep the heart healthy and protect against a heart attack by reducing the blood's tendency to clot. Government guidelines are to consume one 140g cooked portion of oily fish a week, which can be two or three tinned or poached salmon sandwiches. Adding lycopene-rich chopped tomato will up the benefit for the cardiovascular system.

To lose weight: Ham and mustard

Most ham is less than 5 per cent fat but packs in the flavour, so you need less than with other fillings — 30g contains around 38 calories. Salad and mustard add further taste with negligible calories. Have on wholemeal bread to make it particularly filling.

To ward off diabetes: Chicken salad

High-protein ingredients such as chicken lower a sandwich's glycaemic index (how quickly it raises blood sugar). Seeded or grainy bread will further lower the GI, as it can't be digested as fast as smoother breads. For the ultimate diabetes protective effect, add leafy greens (the high antioxidant content might protect insulin-producing pancreatic cells from damage) and drink with coffee or low-fat milk. Trans-palmitoleic acid in milk is associated with healthier levels of blood cholesterol, insulin levels and insulin sensitivity. Coffee increases a compound that regulates the biological activity of the body's sex hormones, testosterone and oestrogen, which play a role in the development of type 2 diabetes.

chicken salad sandwich

To boost your powers of concentration: Tuna

Tinned tuna is even higher in protein than roast chicken or prawns, and is perfect for keeping up your alertness levels during the afternoon (a study at Cambridge University found that protein activates key nerve cells that affect wakefulness).

To protect eyesight: Avocado and spinach

A great choice to help protect against macular degeneration. Spinach is high in the antioxidant lutein, which protects the eye against UV damage. Two to four portions a week of spinach or other leafy greens are recommended to protect against it. Avocados are perfect partner, as they increase lutein absorption by up to five times.