Top healthy Christmas superfoods

We've known for some time that nuts can help with weight loss due to their ability to reduce hunger and stabilise blood sugars but now a new study shows that they can also boost serotonin, a substance that makes you feel happier! Studies at Loma Linda University in California also found that eating nuts five times a week (about 50 grams a day) lowered participants' blood cholesterol levels by 12 per cent. Go for the plain unsalted, uncoated varieties and don't overdo it. Just a small handful a day is all you need to provide all the health benefits without over consuming the calories.

Forget all those expensive time release vitamin C capsules. Vitamin C is water soluble therefore it can't be stored in the body, however a satsuma, clementine or tangerine eaten morning and afternoon will provide more than enough immune boosting, disease zapping, bug busting, skin enhancing vitamin C to get you through the day. The orange family also contain a compound called hesperidin which has been shown to lower high blood pressure and cholesterol. However, most of this phytonutrient is found in the peel and inner white pulp of the orange so make sure you eat the whole fruit rather than just drinking the juice

Red wine is a good source of antioxidants which mop up the destructive free radicals that can cause cell damage and lead to disease. Heating the wine helps to cook off some of the alcohol too and all those spices, particularly the cinnamon (see below) contain powerful anti-inflammatory polyphenols which when consumed regularly may help lower your risk of diabetes. Just don't over do it!

Seasoning a high carb food with cinnamon can help lessen its impact on your blood sugar levels. This is because cinnamon slows the rate at which the stomach empties after meals which in turn reduces the rise in blood sugar after eating, helping you to feel fuller and energised for longer

Turkey thigh and breast are a rich source of essential vitamins and minerals, including niacin for a healthy nervous system, Vitamin B6 for efficient blood cell formation, phosphorus for strong bones and teeth and selenium for a healthy immune system. A 100g portion of turkey breast contains over half an adult's recommended daily intake of niacin and nearly half the recommended daily intake of vitamin B6. Turkey is also low in fat so don't just save it for Christmas dinner. Use it in your sandwiches, stews, stir fries and curries too.