This scarlet red, tart and tangy berry gained its scientific credit back in 1994 when a study found cranberry juice was able to reduce urinary tract infections in females by 42%.  Since then more and more studies have been conducted with all the same results appearing.

The multi actions of this little super berry in urinary tract infections include:

• Acidifies the urine
• Antibacterial properties
• Reduces ability of E.coli bacteria to adhere to the walls of the urinary tract

Cranberry juice or a cranberry supplement can be used as prevention for people who are susceptible to this infection and can also be useful when an infection occurs.

With continuing research they are finding the health benefits of cranberries are continually increasing.  Cranberries have the ability to:

• Antibiotic activity against E.coli bacteria strains
• Antiviral activity against viruses
• Fight against the Herpes Simplex Virus (HSV-2)
•  Probiotic activity in our gut (good bacteria)
• Anti-cancer properties

Cranberries are rich in Vitamin C, dietary fibre (when eating the berry) and antioxidants.  Grab a punnet of cranberries today and add them to your muesli, fruit salad or mix with yoghurt.

We all know we need fibre to keep us ‘regular’ and healthy but the fibre content of oats is not its only benefit.  Oats are also rich in antioxidants, plant sterols, phytoestrogens, manganese and selenium which attributes to the reduction of the development of cardiovascular disease.  One study found a high fibre diet reduced the individuals risk by up to 29%.  Oats also help stabilise blood sugar levels, reducing the development of type 2 diabetes, enhance our immune system, and reduce breast cancer risk in females.

A few things to remember when buying oats:

• They do contain gluten, a very small amount but if you are a gluten sensitive person you need to be careful
• They contain purines that are broken down to acid in the body – individuals who suffer from gout or kidney stones need to limit or avoid oats
• Rolled oats are best
• Avoid flavoured oats – they contain unnecessary sugar
• Quick oats are highly processed and lose their full fibre content

Garlic has been extensively researched and the findings are very positive.  They have found that garlic has the ability to:

• Reduce raised cholesterol levels
• Reduce/inhibit plaque deposits in the arteries
• Reduce raised blood pressure
• Has antioxidant properties
• Reduce inflammation
• Has potent antibiotic effects
• Regulate unstable blood sugar levels
• Ward off vampires (still waiting on confirmation for this one!)

Garlic is also rich in manganese, vitamin  C, vitamin B6 and selenium. 

Unfortunately, it is not as simple as having a garlic pizza daily to get the health benefits.  The main problem is that once you cook garlic it begins to lose the good stuff.  Raw is better and garlic must be chopped or crushed to release the health promoting sulphides.

This can of course be a challenge to some, so here a few ways to up your daily garlic intake.  Add raw chopped/crushed garlic to: 

• Homemade dips i.e. hummus, eggplant, beetroot
• Add once a meal is cooked and stir through
• Rub over toast with fresh tomato
• Sprinkle over homemade pizzas once out of the oven
• Add to salad or steamed vegetables