Supercharge your diet

Your body is like any other vehicle - itÂ’s only as good as the fuel it runs on. So if you want to boost your energy levels, be sure to stock up on superfoods.

- Lose weight fast with Tesco Diets

Shine with rainbow veg

When it comes to choosing fruit and vegetables, get some colour on your plate - the more the better. Mediterranean people live longer and have a much lower incidence of cancer and heart disease as their diet is bursting with fresh fruit and vegetables, fish, olive oil and nuts and seeds. Pile your plate with brightly coloured veg, such as red and green peppers, broccoli and sweet corn, for their anti-oxidant properties.

Pump it up with pumpkin

The bright-orange flesh of the pumpkin contains carotenes and antioxidants, which help the body fight free radicals and may lower the risk of cancer, heart disease, cataracts and strokes.

If you don't like eating pumpkin flesh, consider eating the seeds, as these are rich in protein, iron, zinc, magnesium and phosphorus, as well as essential fatty acids needed to keep your immune system functioning well. Pumpkin seeds may also help reduce inflammatory conditions, such as arthritis.

Pack a punch with blueberries

Blueberries are positively bursting with goodness, cramming in vitamin C, folic acid, fibre and carotenoids. What makes the blueberry a king among berries? The synergy of nutrients, rather than a high concentration of any single one, makes the blueberry extra special. Research has shown that blueberries can help reverse short-term memory loss, lower cholesterol levels and improve eyesight, as well as help fight disease.

Protect and purify with garlic

Garlic contains a potent mix of natural chemicals, including allicin and sulphur, which help to boost the bodyÂ’s natural immunity.

Garlic is able to lower cholesterol and blood pressure, as well as offer protection against strokes and heart disease, according to recent studies. Garlic makes an excellent digestive aid and is great for treating infectious diseases and inflammations of the stomach.

As cooking destroys the allicin, garlic is best eaten raw. The good news is that you don't have to suffer bad breath to benefit from garlic - you can now buy odourless garlic in capsule form.

Reduce your cholesterol with walnuts

Don't underestimate the walnut. They may look like shrivelled little brains but walnuts are a wonderful source of plant-based omega-3 fatty acids, known to help lower cholesterol levels and reduce the risk of coronary heart disease. Why are they so super compared to other nuts? Walnuts contain more omega-3 fatty acids, fibre, vitamin E and B vitamins than any other nut. Just a handful of walnuts a day will help you to lower cholesterol. Beware if you're on a diet, though - there are 150 calories in one handful (about 14 walnut halves).