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There’s evidence that almonds positively affect insulin sensitivity, as well as helping you feel full – and the butter has more good fats than most peanut butters. Toss in a teaspoon.
High levels of vitamin K slow cognitive decline, while folate and beta-carotene are brain boosters. A handful will do – frozen works fine.
Vitamins A, D, E and K are fat-soluble, meaning that they need to be eaten with fat to be used. With high levels of monounsaturated fat, half an avocado makes the rest of your smoothie healthier.
In one study, volunteers who took regular doses of ginger reported less muscle pain after exercise. You only need a thumb-sized portion – peel it with a spoon.
High in fibre and vitamin C, cherries also promote production of the hormone melatonin, which improves sleep efficiency. A handful will do it.
A 100g serving of blackberries contains 19% of your daily vitamin K needs, and this fat-soluble vitamin is needed to synthesise protein into muscle.
They’re high in manganese – 100g contains 17% of your recommended daily intake of this element, which is essential for a fully-functioning metabolism.
Blueberries score low on the glycaemic index, meaning they don’t cause a blood-sugar spike, and are high in antioxidant polyphenols, which protect against free radical damage.
Raspberries, like red wine, contain quercetin, a polyphenol that prevents your body from excreting muscle-building, libido-boosting testosterone.
Vitamin C helps your body make new collagen, which helps keep your skin firm, fresh and young-looking, and 100g of elderberries contains 43% of your RDI.
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