Great for soluble fibre (the type that helps to lower blood sugar and cholesterol levels), baked beans also give you 6g of protein per average serving; about the same as in a medium-size egg. Have them on toast, with a baked potato or, if you absolutely must, straight from the can.
Swap a couple of cups of your builder’s brew a day for green tea. Especially rich in polyphenols, green tea antioxidants have antibacterial and antithrombotic roles, and regulate the immune system. The lazy man’s solution to boosting antioxidants, which may also help to fight tooth decay.
Eggs give us lecithin, which is turned into choline once eaten, a vital component of transmitters in our brains involved in memory. This brain-boosting food is also fabulously filling — eat two for breakfast (poached or boiled, not fried) and, according to research, you will eat 400 calories less during the rest of the day.
The dark varieties (above 70 per cent cocoa solids) are rich in antioxidants. Studies have shown that flavanol-packed cocoa acts in an “aspirin-like” way to stop blood cells clumping together.
Ditch cholesterol-raising snacks such as biscuits and cakes and trade them in for a fistful of almonds. Research shows that this will help you to feel full and cut back on artery-clogging fats.
With an astonishing 150 supernutrients packed into each apple you eat, this easy-to-transport, easy-to-eat, no-waste fruit is especially good for quercetin, an antioxidant that appears from laboratory research to help to kill off viruses such as herpes, which causes cold sores. Quercetin sits just under the skin so never peel your apples before eating.
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