Woman's Own: The Power Rush Diet
Want to lose weight and up your body's natural defences? Woman's Own diet expert Monica Grenfell shows you how with the hot new diet that includes winter's most amazing energy-giving foods...
Top 10 superfoods
Pecans
Eating nuts is associated with a lowered risk of heart diseaseand type 2 diabetes.
How much? A handful daily. Also try a slice of pecan-pumpkin pie.
Dark chocolate
Flavonoid-rich, dark chocolate is amazingly good for the heart and blood pressure. Go for the highest cocoa content (70 per cent plus) for the highest flavonoid level.
How much? Three squares a day, between meals.
Pumpkins and squash
High in betacarotene, pumpkins can be boiled, roasted or used in soups or pies.
How much? A bowl of pumpkin, sweet potato and red pepper soup once a day.
Pomegranate juice
Pomegranates are rich in antioxidants. Try to eat the fruit whole, but the juice is also great - and may help reduce the risk of hardening arteries.
How much? 250ml juice, drunk any time. between meals.
Cinnamon
Not strictly a food, cinnamon still has one of the highest antioxidant levels on the list. Sprinkle on granary toast over a little butter and grill.
How much? One teaspoon a day.
Apples
High in pectin, the fibre that sweeps up cholesterol and whooshes it out of the body, apples are great baked, topped with superfood cinnamon.
How much? One a day, more if you want.
Blueberries
These are the superstars of the high-antioxidant fruit and veg family - widely available and easy to eat.
How much? You can't overdo blueberries, but 1tbsp on breakfast cereals or desserts daily is all you need.
Kidney beans
An excellent source of protein, antioxidants, folic acid, potassium, dietary fibre and complex carbohydrates.
How much? One serving, once a week in a nice hot chilli or vegetable curry.
Russet potatoes
Potatoes have a bad reputation but they're awesome! With no fat or cholesterol, they're high in fibre, which helps lower blood cholesterol.
How much? 100g daily. Try them in a chowder or potato soup - see the dinners page of this feature.
Beetroot
Beetroot is a detoxifier, helping to keep liver and kidneys clean. The carotenoids help keeping arteries running smoothly.
How much? 400ml bowl of soup 2-3 times a week
By Monica Grenfell
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