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We’ve all heard of the word superfood – but rather than your carrot with a superman cape on, the term superfood simply means foods that are rich in nutrients and are particularly beneficial to our health and wellbeing.

Here are five superfoods you need in your life:

Eggs
Eggs are a great source of protein, iron, zinc, vitamins and amino acids and they aren’t particularly expensive to pick up.

Garlic
Not particularly good if you are planning on locking lips, garlic is jam-packed with bioactive compounds great for maintaining healthy levels of cholesterol.

Berries
Even if they weren’t a superfood we’d be munching on these anyway. They are full of dietary fibres, are low in sugar, and are full of anti-oxidants.

Dark chocolate
We couldn’t compile a list of good foods without mentioning chocolate. Now we’re not talking about the milk version, but dark chocolate that has at least 60% cocoa content is full of anti-oxidants and is lower in fat than the milk version.

Goji berries
Great for protecting the liver and improving eyesight, goji berries are anti-inflammatory and taste great in smoothies.

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While the summer weather may have come and gone, there are some foods that are at their best during the summer months. Here are five foods that you should be eating this summer:

Watermelon
This fruit is not only 90% water but it’s also loaded with vitamin C. Plus, to make it even more perfect for those hot summer days, watermelon pieces can be frozen into fun healthy ice treats.

Berries
While some berries are not ripe until autumn, most supermarkets will start to stock delicious mixed berry packets in the coming months ahead. Berries are not only packed with antioxidants but can be great for your skin as well.

Cucumbers
Not the most delicious snack but definitely the most refreshing. Cucumbers are great for your skin and like watermelons are a great source of water.

Salmon
Smoked, poached or grilled salmon is not only a delicious summer dish, but a healthy one too. Thanks to omega-3 fatty acids, salmon is not only great for your skin but can also help with your skin cells in regulating their oil production.

Tomatoes
Tomatoes are the essential ingredient for any summer salad, but also have great benefits to skin protection too. The lycopene in tomatoes not only promote collagen production but also help fight off any wrinkles.

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Summer pudding is much easier to make than you think, and the perfect fruity dessert for a lazy Sunday afternoon.

What you’ll need:

  1. 750g mixed summer fruit
  2. 185g caster sugar
  3. 1 medium white bread loaf, slightly stale
  4. 2 tbsp blackcurrent cordial

What you’ll need to do:

  1. Place the fruit in a pan, pour the sugar over the fruit and stir gently to mix together.
  2.  Place the pan over a moderate heat and bring gently up to the boil.
  3.  Cut the bread into thin slices and remove the crusts.
  4.  Simmer the juices for about 2-3 minutes, then turn off the heat and stir in the blackcurrant cordial.
  5.  Cut a round out of one slice of bread to fit the bottom of your bowl, then cut the remaining slices into triangular wedges.
  6.  Dip one side of the bread circle into the juices in the pan containing the fruit, then place the circle in the bottom of the pudding basin, juice-side down. Do the same with the bread triangles.
  7.  Spoon all of the fruit and its juices into the pudding basin. Cover the top of the fruit with more wedges of bread.
  8.  Find a saucer that fits neatly inside the bowl. Place it on top to cover the upper layer of bread, then weigh the saucer down with weights – bags of rice, tins of baked beans, or whatever comes to hand. Let it cool, then place in the fridge overnight.
  9.  The next day, remove the weights and the saucer. Run a thin blade around the edges, then invert the basin onto a shallow serving plate, before turning the pudding out. Voila!
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That afternoon slump can lead to binging on sugary and high fat foods which will lead to a sugar crash.

Instead of feeling drained and sluggish, choose these foods for a healthy energy boost that will see you through your day.

1. Bananas
These fruits contain potassium and natural sugars that will be released slowly and steadily, leaving you energised for longer.

2. Dark Chocolate
The darker the chocolate you choose, the less sugar it will have. Dark chocolate also has caffeine for a natural boost.

3. Almonds
These nuts have high levels of Vitamin E and protein so they make a very healthy snack.

4. Blueberries
Dark berries contain high antioxidant levels and blueberries in particular are said to improve cognitive function.

5. Yoghurt
Grab a yoghurt for a quick energy boost. Try to go for sugar-free choice.

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Dieters should brace themselves for 4:12pm as this is the time that they are most likely to crave unhealthy food.

According to a study carried out by Seasonal Berries, the biggest downfall for dieters is snacking on crisps, biscuits and chocolate.

Nutritionist Dora Walsh, founder of Nutriheal Nutrition Clinics, said: “Sticking to a diet for some people can be tricky, and understanding that 4.12pm is the time people crave sweet and unhealthy snacks means that you should be prepared for this so you don’t ruin a diet plan.”

During the afternoon, a person’s blood sugar can be particularly low which in turn causes you to crave sweets and unhealthy food. However, eating little and often throughout the day is the best way to overcome this.

Berries are a great food to stop cravings getting out of control as they are “naturally sweet” and can be “incorporated into recipes or eaten alone as a snack”.

So, on your next shop, head to the fruit aisle and avoid the sweets stand on your way.

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It’s easy to lose concentration as the day progresses. You might feel like you aren’t able to concentrate as well as you did that morning and in some cases, you’ll find yourself becoming more forgetful.

Eating the right foods can improve your body physically and mentally. To boost your energy levels and brain power, check out a few foods that you can nibble on to keep you going:

Carrots
Carrots contain a substance called luteolin, which helps with memory loss. As well as being good for your eyes, they are also great for brain health. Carry a packet of carrot sticks the next time you’re out and about.

Berries
Berries are known to reduce the chances of dementia. Blueberries in particular help increase your memory power for longer periods of time. They’re great to have with yoghurt or cereal.

Pumpkin seeds
The high levels of zinc in pumpkin seeds means you will have better thinking skills and an enhanced memory. Never a bad idea to carry a few of these around with you.

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