Su­per­fruits

Men's Fitness - - Fuel | Supermeals -

BLUE­BER­RIES

Blue­ber­ries have it all: huge amounts of an­tiox­i­dants (or­gan­i­cally grown berries have even higher lev­els), an­tho­cyanins, resver­a­trol and quercetin. They’re also su­per-low main­te­nance: you can eat them by the hand­ful fresh from the farm­ers’ mar­ket, add them to por­ridge and smooth­ies, or freeze them for later use – they’ll re­tain vir­tu­ally all their nu­tri­ents.

STRAW­BER­RIES

Straw­ber­ries have an­tiox­i­dant and anti-in­flam­ma­tory prop­er­ties. Tart green straw­ber­ries have also be­come a trendy ad­di­tion to salads and savoury dishes.

MELON

This high-fi­bre, lowcalo­rie sum­mer sta­ple has more can­cer­fight­ing ly­copene than

toma­toes. Swap wa­ter­melon cubes for to­mato in green and grain salads, toss minced wa­ter­melon into any salsa, and serve grilled wa­ter­melon slices topped with wa­ter­cress.

TOMA­TOES

Toma­toes (yes, they’re re­ally a fruit) are high in dozens of phy­tonu­tri­ents

and are per­haps the most hearthealthy veg­etable.

LEMONS

A prime source of the anti-can­cer com­pound limonin, vi­ta­min C–rich lemons can be squeezed over ev­ery­thing. Or blend one – peel and all – with pars­ley, oregano and gar­lic for a mari­nade.

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