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Your body needs a minimum amount of vitamins and minerals each day to remain healthy and function properly but that’s probably the last thing on your mind this festive season. Granted, but because we’re in the business of saving lives here is a list of four vitamin-rich foods you can include in your daily meals to ensure you boost up on nutrients this festive season. 

1. Berries - Rich in dietary fibre and naturally sweet. They are also rich in antioxidants and nutrients that fight disease. You can add them to yoghurt, granola/muesli, smoothies, or eat them as a snack.
2. Leafy greens - Dark, leafy greens (like spinach, Swiss chard, kale, collard greens, or mustard greens) are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants that have a positive effect on your health). They also add fibre to the diet. Throw them into salads or sauté them in a little olive oil.
3. Nuts - A good source of plant protein (hazelnuts, walnuts, almonds, pecans). They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. Add a handful to oats or yoghurt or eat them as a snack. But remember they are calorically dense, so limit to a small handful. Nuts are also a great complement to cooked veggies or salads.
4. Tomatoes - These are high in vitamin C and lycopene, which has been shown to reduce the risk of prostate cancer. Try tomatoes in a salad or as a tomato sauce over your pasta. You can also add them to sandwiches or make a tomato sauce dip for your chips, tacos and snacks. 

Bestmed Tempo nutrition plan

These foods pack a mean vitamin punch and, now more than ever, it is vital to ensure you keep your immune system strong and functioning at optimal levels. 
For a personalised nutrition plan, Bestmed members need only complete their free Health Assessment (previously HRA) at any Dis-Chem, Clicks, Van Heerden, or Alpha Pharm, or Sparkport Pharmacy to unlock their Bestmed Tempo wellness programme benefit of three nutrition journey consultations with a network dietitian per member/dependant 18 years and older. It also unlocks the benefit of one nutritional assessment per year for the whole family.

Source: https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463