You’ve read all the advice on how to get a beach body in six minutes. Great idea, but here are some things you should toss into your shopping trolley along with the self-tan lotion, sunscreen and mineral water this summer. Most of them can be tossed into a cooler bag or picnic basket and hauled off to the beach.

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Apples: Eminently crunchy and edible, apples are good for four of your most important organs, your skin, lungs, bowels and liver because they help your body detoxify. Apples contain pectin, which helps remove heavy metals such as mercury and copper. And if you feel the need to buy a boerewors-roll from the dodgy-looking vendor on the beachfront, either substitute the snack with an apple, or at least eat one afterwards. The malic and tartaric acid in the apple will digest the fast food. And if you need a quick blood-sugar boost before going for a surf, scarf some apples rather than a Coke. The sugars in ripe apples are virtually predigested food and pass quickly into the bloodstream.

Broccoli: You won’t look like Popeye, but it could help prevent an ulcer. Broccoli sprouts in particular, are high in a phytochemical called sulforophane, which has been found to be the nemesis of h. pylori, the bacteria that causes ulcers.

Orange juice: Two glasses of freshly squeezed orange juice a day can help ward off a stroke, one of South Africa’s big killers. If you don’t like orange juice, chew a vitamin C tablet. Vitamin C is though to help minimise artery damage and control cholesterol, as well as boosting the immune system. But you already knew that, right?

Yoghurt: A 200ml tub of low-fat yoghurt should contain around half of the calcium you need to keep slim. How? Your body seems to store fat more easily if you’re not getting enough calcium. Yoghurt is also a good source of protein, which may stimulate the activity of a hormone called leptin, which helps burn energy. Protein also seems to work as an appetite suppressant. Just steer clear of the yoghurt that has added sugar if you’re watching your waistline.

Nuts: There are ways to help prevent colon cancer, such as eating plenty of fibre. Another is to get your daily intake of selenium, a mineral found in Brazil nuts. Just a half-dozen each day should be enough to enure you’re getting your recommended daily allowance (RDA) of 200 grams a day. Go easy on the nuts, though – they’re more-ish, but they’re loaded in fat.

Summer fruits: mangoes and kiwi fruit are crammed with vitamins C and R, plus beat carotene. Combined, these three antioxidants can protect your eyes from the damage caused by free radicals. A good set of sunglasses will help. Most people don’t wear them while swimming, which is when the glare of reflected sunlight is at its brightest.

(William Smook)

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