The 20 best health foods in your supermarket

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Introduction

Your local supermarket is packed with thousands of options, some of them good for you, others…not so much, despite what their labels might claim. To cut through the noise and help you get your shopping done faster, here’s a list of the 20 best foods you can buy – foods that are proven to help fight fat, build muscle, and prevent disease. Build your diet around these options, and you’ll take a big step towards living a healthier life.

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Almonds

Whether you’re adding them to a salad or eating them by the handful — these nuts are an excellent source of monounsaturated fat. They’re also considered an excellent source of protein, vitamins (such as thiamin, riboflavin, and E) and minerals (think: copper, iron, and zinc). And the benefits don’t stop there. According to study published in the British Journal of Nutrition, almond consumption lowers cholesterol.

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Asparagus

Not only is this vegetable packed with anti-inflammatory nutrients, it contains high levels of folic acid — which can assist in the regulation of your moods by releasing a neurotransmitter called "serotonin" into your system. But if the feel good powers of asparagus aren’t enough to sway you, maybe its anti-cancer benefits will. Research published in the international journal Cancer Letters suggests that the consumption of asparagus may halt the formation of cancerous tumors.

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Avocados

Theses super fruits are packed with heart-healthy monounsaturated fats, and are excellent carriers for the fat-soluble vitamins A, D, E and K. Research has not only linked avocado consumption to improved cardiovascular health and blood sugar regulation, but a study published in the journal Nutrition and Cancer suggests that avocados have anti-cancer benefits (specifically in the prevention of cancers of the mouth, skin and prostate).

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Berries

Whether you’re eating black berries loaded with antioxidants that improve brain functioning, or blueberries packed with vision-protecting vitamin C, it’s hard to go wrong by adding one of these super foods to your diet. But if the high vitamin and antioxidant intake isn’t appealing enough, recent research published in the Journal of Medicinal Food found that berries (specifically strawberries, raspberries and blueberries) have properties that can help lower your risk of breast and cervical cancer.

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Peppers

In terms of conventional nutrients, peppers are packed with antioxidants (specifically vitamins A, C, and E). And according to research, consuming bell peppers can assist the body in neutralising free radicals, reducing your risk of disease.

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Black beans

Nutrient-packed and cheap? That’s the one-two punch offered by these legumes. In fact, according to research from the University of Guelph in Canada, black beans have similar hearth healthy, cancer-preventing compounds typically found in berries, tea, and red wine. What’s more, you’ll receive a beneficial protein-fiber combination each serving.

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Broccoli

This cruciferous vegetable is not only high in vitamins C and K, it’s stacked with the phytochemical indoles and sulforaphane, which many consider to be anti-cancer nutrients. But the benefits of broccoli aren’t limited to cancer. Research in the Journal of Agricultural and Food Chemistry found that broccoli has the potential for protecting the cardiovascular system.

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Brussels sprouts

This cruciferous vegetable is packed with essential nutrients for your body (think: vitamins A, B6, C, E and K) as well as selenium, a mineral that helps the body battle free radicals. Numerous studies have also pointed to its potential for preventing cancer of the bladder, breast, colon and lung.

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Butternut squash

Butternut squash is low in calories and high in vitamin C. But more importantly, it’s loaded with beta-carotene and beta-cryptoxanthin. That might be a mouthful, but according to research published in Cancer Epidemiology, Biomarkers and Prevention, those who consume foods rich in beta-cryptoxanthin have a lower risk of developing lung cancer.

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Chicken breast

Boneless, skinless chicken breast is a timeless classic. Not only is it an excellent source of lean protein, but it’s a terrific source of coenzyme Q10, which essential for skin cell turnover. Its protein is composed of 18 amino acids and contains no carbohydrates, making it the perfect muscle food.

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Edamame

This popular Japanese soybean is not only rich in vitamins C and B, but it is one of the few natural sources of vitamin E. Edamame is also a great source of protein, says Jeffrey Blumberg, Ph.D. These beans are considered a natural source of antioxidants and isoflavones.

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Eggs

Consider this near the top of the list for ultimate super foods. After all, what else can brag about being low in price, high in protein and available year round. Studies have linked the consumption of eggs with increased brain health, decreased inflammation, as well as improved cardiovascular heath. In fact, research links the consumption of eggs to improvement in cholesterol levels, which also helps your cardiovascular health.

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Flaxseed

Whether you’re sprinkling it onto your cereal or blending it into your smoothie, this powerful plant can provide an abundant source of fiber, magnesium and calcium. These seeds also contain extremely high levels of lignans (which is an abundance of micronutrients and omega-3 fatty acids) and have been linked to the prevention of numerous health problems. In fact, according to a study published in the Archives of Internal Medicine, flaxseed, due to its high fiber content, can help prevent heart disease.

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Garlic

Although you may not snack on garlic cloves the way you snack on almonds, this herb is a must-have on your shopping list. This heart-healthy herb not only reduces your body’s cholesterol and triglycerides, it protects blood cells and blood vessels from inflammatory and oxidative stress. As an added bonus, research has found that compounds in garlic may prevent cellular changes that may lead to cancerous tumor development and inhibit tumour growth.

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Onions

Onions, just like garlic, are both rich in sulfur-containing compounds — so they may not be good for your breath, but they’re good for your body. Multiple studies have shown that eating onion can have cardiovascular benefits (mainly protection against heart attacks) when being consumed in a diet packed with other vegetables.

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Spinach

“Whether it’s spinach is one of the most nutrient dense foods on earth,” says Chris D'Adamo, Ph.D. So toss it in your salad or serve it as a steamed side, as an excellent (low-calorie) way to get your daily dose of vitamin K. Still need convincing to eat your greens? According to research published in the International Journal of Cancer, consuming spinach protects against the occurrence of aggressive prostate cancer.

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Salmon

This fish is top of the class in terms of health benefits. Salmon is a great source of lean protein and packs a hearty dose of heart-healthy omega-3 fatty acids. In fact, research has found that consumption lowers the risk of death from heart disease. “But if you can, try and purchase wild-caught salmon,” says D'Adamo. “Farm-raised salmon often has food colouring added to make it pink and is loaded with antibiotics.”

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Sweet potatoes

Eating sweet potatoes can be an easy fix for packing in the nutrients for your diet. They’re not only loaded with complex carbohydrates and phytochemicals, sweet potatoes are an excellent source of fiber, beta-carotene, as well as multiple vitamins. And considering vitamin A is the most important vitamin for protecting you vision and keeping your eyesight strong, numerous studies have drawn a parallel between the consumption of this sweet vegetable and healthy eyes.

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Tomatoes

Loaded with antioxidants, low in calories, and packed with anti-cancer benefits — tomatoes can be considered a triple treat when it comes to fruits. They’re also high in lycopene, which may promote cardiovascular health and helps prevent skin from sun damage, says D'Adamo. And the benfits don’t stop there. Research published in the journal of Cancer Epidermal Biomarkers Prevention shows that regular consumption of this power fruit can help lower the risk of prostate cancer in men.

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Yogurt

The best way to eat dairy and lose weight? Research points to yogurt as more potentially more powerful than milk. Numerous studies have linked the consumption of yogurt to better digestive health as well as an overall lower percent of body fat. “But make sure to check the labels” says D'Adamo. “Certain yogurts can contain a lot of sugar. So your best bet may be to buy Greek yogurt.”

The best vegetables for the barbecue

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Introduction

The British summer isn't the most reliable. Today it's raining, tomorrow we're all in shorts. When the sun does grace our skies then be sure to take advantage by cracking out the barbecue. You can barbecue almost any vegetable, and when you've already got the barbecue all fired up for your fillet steaks or fish, you might as well pile on some peppers and mushrooms to make a whole meal without dirtying a single dish.

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Corn

Throw corn right on the grill in its husk -- 15 to 20 minutes later you'll have perfectly browned kernels. Just occasionally turn your cobs while cooking them over direct heat. If some kernels are charred but most are lightly browned, you've done it right.

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Courgettes

Cut your courgettes lengthwise into half-inch pieces. Brush with oil, cook over direct heat turning occasionally and voila -- tender, browned courgettes. Courgettes are also great cut into disks and skewered onto kebobs.

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Asparagus

Simply trim the bottoms and toss with oil before throwing asparagus on the barbecue. Cook the stalks over direct heat for 6 to 12 minutes depending on their thickness. You'll want to be able to pierce the bottom with a knife tip.

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Mushrooms

Small mushrooms should be skewered, but larger mushrooms, like portobello, can be set right on the grill (just don't forget to brush them with oil). Cook them over direct heat for about 15 to 20 minutes, or until the mushrooms are browned and tender.

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Peppers

Peppers make colorful kebobs, and they're also great grilled alone. Cut them in half, remove the seeds and insides, and cook them over direct heat for about 10 to 15 minutes. Look for dark brown, blistered skin.

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Onions

You can peel your onions and cut them into wedges, or you can halve them, unpeeled, right through the root. Either way, brush them with oil and cook them over direct heat, turning only once. They'll be done after about 15 minutes, when they're nicely browned.

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Tomatoes

Buy tomatoes that aren't quite ripe yet. That way, when you turn them on the barbecue, they won't fall apart. You can slice your tomatoes, halve them or put them on a skewer.

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Potatoes

Before putting your potatoes on the grill you'll need to parboil them in salted water. Once they're tender, cut them up, brush them with oil and toss them on the heat. You can cook potatoes over direct heat (15 to 20 minutes) or over indirect heat (turning occasionally, 20 to 25 minutes).

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Artichokes

If you've got a whole artichoke, remove the choke and halve it before parboiling in salt water. Baby artichokes and artichoke hearts can be skewered. Brush with oil and cook over direct heat for about 10 minutes

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Butternut squash

Butternut squash, acorn squash and pumpkins do well over indirect heat. After pealing and seeding the squash, slice it or dice it and put it over indirect heat, turning occasionally, for 20 to 25 minutes. When the squash is almost done, you can move it over the direct heat to give it a nice brown finish.

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Aubergine

Slice or dice your aubergine before brushing it with oil and cooking over direct heat. Peeling the skin is up to you. Depending on how thick your slices or cubes are, it could take your aubergine anywhere from 5 to 20 minutes to reach the right tenderness.

The best foods for your brain

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Introduction

Your brain is the most important organ in your body. It’s the grand organiser, interpreting signals coming from your entire body and ensuring that things run smoothly. If your brain isn’t functioning at its optimum level, you’ll become sluggish and lethargic. Your brain cells need twice as much energy as the remainder of the cells in your body. Generally speaking, your brain’s preferred source of fuel is carbohydrates, but many other compounds such as omega 3 are also thought to improve cognitive functioning. Getting your brain the right food can make the difference between lumbering along until the end of the day and functioning at your best.

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Blueberries

Blueberries are possibly the most well-known food which increases brain functioning. Several studies have been conducted into the effects of blueberries, and they have been shown to reduce the risk of developing and effects of Alzheimer’s. Studies have also shown that they generally improve cognitive functioning in rats.

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Whole grains

Whole grains, found in things like cereals and whole-wheat pasta, do wonders for your cardiovascular functioning and lower your cholesterol level. This might not seem like it has any relevance to brain functioning, but its benefits to blood flow translate to benefits in cognitive function. Your brain, like every other organ in your body, needs blood.

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Oily fish

One of the most commonly cited chemicals to improve brain function are omega 3 fatty acids. The cell membranes within your brain are partially made from fatty acids, and these membranes are essential for the transmission of signals. People who eat more foods containing omega 3 have less risk of strokes and dementia, and decline more slowly with old age.

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Tomatoes

Although tomatoes are eaten so commonly you wouldn’t ascribe any benefits to them, they could have potential for preventing conditions such as dementia or Alzheimer’s. They do this through the link between free radicals and general degradation of the body’s cells. Tomatoes contain an antioxidant, are thought to protect against free radical damage and therefore protect your brain.

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Nuts

Aside from providing beneficial fats, proteins and oodles of fibre, nuts also contain vitamin E – which has been linked to improvements in memory. This supposed link is as a result of their vitamin E content, so seeds, brown rice and leafy green vegetables could also benefit from the same association.

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Caffeine

The reason that you perk up after a cup of coffee is because caffeine genuinely improves your concentration. The main issue with using coffee and tea for their brainpower-boosting ability is that the effects don’t last long. Unless you want to turn into a jittering wreck by the end of the day, limit yourself to around three cups.

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Avocados

Avocados help your brain in much the same way as whole grains do; by lowering your cholesterol and thereby increasing blood flow to your brain. They also contain monounsaturated fat, which is known to improve circulation.

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Fruits

Fruits contain complex carbohydrates, which is broken down to get glucose, the brain’s preferred source of food. Ordinary table sugar is also a carbohydrate, but a “simple” one, which is more fast-acting and short-lived. Complex carbohydrates take longer to deconstruct for their fuel, so provide a consistent and long-lasting source of mental energy.

Top 10 summer drinks

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Introduction

It's summer time, finally, and the living is easy. The sun is shining (at times) and the days are longer, meaning you get to spend more time outside in the garden or at the local park. So why not make the most of it with friends or family over a picnic or barbecue? Here's our top 10 of summer drinks to make those special moments taste a little bit better.

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Get fruity

One great drink which all the family can enjoy is a smoothie. Take advantage of tropical fruits found on supermarket shelves in summer, such as pineapple or papaya, or both together, and mix in a blender with either milk and yogurt or water for a refreshingly healthy beverage.

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Tea time

Turn your favourite brew into a chilly delight by making a pitcher of ice tea. Whether you prefer Earl Grey or a supermarket's own brand, zing it up with some zesty citrus slices for the perfect afternoon drink - no milk required.

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Caffeine hit

Our third favourite summer drink is another hot drink which has cooled off: the frapuccino. Latte or cappuccino fans in need of their caffeine hit will love sucking up a frozen coffee through a straw. Simply make your coffee as usual, cool it down with some ice then pop some whipped cream and choccie sprinkles on top. Heaven.

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Lemon-aid

Although slices are often used to zip up a glass of pop, why not make the humble lemon the star of the drinks show. There's nothing quite like homemade lemonade to resuscitate thirsty hearts and minds, or you could even try limeade. Add in some fresh ginger slices and mint leaves for the ultimate liquid refreshment.

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As cool as a...

Why not experiment with fruit and vegetables for an unusual summertime drink? The saying "as cool as a cucumber" exists for a reason, you know... Take a succulent watermelon and a perfectly straight cucumber. Strain the seeds from both, whizz them up in a blender, and you have the coolest summer drink going. Add lime juice to taste, and vodka for a harder hit.

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Packing a Punch

Which leads us onto summer drinks with a punch to them. In fact, let's start off with Planter's Punch. There are several variations of this classic Caribbean cocktail, a recipe which is more than 100 years old, but the basic Planter's Punch is made from dark rum, equal parts of orange and pineapple juice and a dash of grenadine. A real sunshine-infusing drink.

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Great British Classic

The quintessential British classic, associated with Wimbledon, Henley Regatta and sunny afternoons, is Pimm's No. 1 Cup. Always spruce it with mint and cucumber and mix with lemonade but why not try the original Victorian version by adding orange and lemon slices to this easy-to-drink, gin-based aperitif. The Classic, meanwhile, uses succulent strawberries and orange pieces.

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Grapefruit expectations

One versatile fruit which works well with plenty of spirits is the grapefruit. Use it as a mixer to accompany vodka, use it to make an alternative margarita, add fresh grapefruit juice and club soda to the Italian aperitif Campari, or for the ultimate holiday snapshot in a glass, mix a Sea Breeze: vodka, cranberry juice, ice and lime topped off with grapefruit juice.

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Strawberry daze

When you go strawberry-picking this summer, be sure to pick enough to blend into a daiquiri or three. But you can also get creative with this succulent English fruit. Why not make a Strawberry Jive Cocktail - gin, orange juice, basil and mint leaves, lemon juice and syrup - a Strawberry Punch, with white rum, syrup, lime juice and pineapple juice or a Strawberry Daze - with Cointreau, tequila and orange juice.

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Caribbean inspiration

For the ultimate summer tipple which will bring sun to your life even in winter, let's turn to the Caribbean for inspiration. The following drinks use dark or white rum. The classic Cuba Libre is a simple concoction of cola and lime juice, while its refreshing sibling the Cuban Mojito uses mint, lime and crushed ice. For a drink with a kick, try the Zombie, which relies on four different rums, apricot brandy and orange, pineapple and lime juice. But it has to be Puerto Rico's Piña Colada that is the ultimate sunshine drink. Blend pineapple juice, coconut cream and light rum together for a truly tropical summery drink.