1. Start the day with a bowl of porridge and keep the cold out. Oats are also a ‘happy food’, as they contain a substance called tryptophan, which the brain converts into serotonin. And high levels of serotonin in the brain give you that ‘feel good factor’ that should make you smile on the coldest of mornings!
2. Being just 3% dehydrated can actually reduce your mental and physical performance by as much as 10%. So, keep a bottle of water with you at work and when you are on the move and take regular sips. Fresh fruit and vegetables contain a lot of water too and can help keep your levels up, as well as providing valuable nutrients and filling fibre.
3. Nectarines are one of the best sources of beta-carotene, which is why they are such a rich, orange colour. Beta-carotene helps keeps you skin in good condition and also boosts your immune system. And we all need some help at this time of year in avoiding winter colds and bugs.
4. Make the most of the autumn berries for an instant health boost. They are bursting with flavour, juice and antioxidants and are great with live, natural yoghurt as a dessert, in a smoothie or on their own as a snack. Top your morning breakfast cereal with them to add a natural sweetness and lots of colour.
5. Recent research has shown that eating a handful of pistachio nuts a day may help lower cholesterol levels and keep your arteries healthy. Pistachio nuts are rich in lutein, which is believed to help stop cholesterol clogging up arteries. They are great with cereal or as a snack.
