Barley
This nutty, chewy whole grain is packed with cholesterol-lowering soluble fibre. It’s also rich in B vitamins, iron, and magnesium – key for energy production. Use barley flour in baking, add cooked barley to soups and salads, or make it the base of a grain bowl.
Beans
Beans are nutrition powerhouses with plant protein, fibre, vitamins and minerals. Regularly eating beans as part of a healthy diet lowers heart disease and cancer risk. Black beans, chickpeas, lentils, pinto beans – choose the ones you like best and use them creatively in dishes from chilli to pasta to tacos.
Blueberries
Blueberries get their deep blue-purple colour from anthocyanins, potent antioxidants that quell inflammation and oxidative stress. A diet rich in blueberries may boost heart and brain health and reduce cancer risk. Use them to top oatmeal, blend into smoothies, or enjoy by the handful.
Whole-grain bread
Bread made with whole grains or a mix of grains has more fibre, vitamins and minerals compared to refined white bread. Look for options with ingredients like whole wheat, oats, rye, and quinoa. If gluten is an issue, sourdough breads are easier to tolerate.
Broccoli
Broccoli and its cruciferous cousins like kale, cauliflower and Brussels sprouts supply fibre, vitamin C, folate and unique cancer-fighting compounds. To retain the most nutrients, enjoy them raw, steamed or quickly stir-fried.
Carrots
The beta-carotene responsible for carrots’ vibrant orange delivers powerful antioxidant activity, especially for eye health. Carrots also provide fibre and are lower in carbs than many root veggies. Ideal for snacks, soups, salads, and savoury dishes.
Cheese
Cheese is concentrated with protein, calcium, probiotics and unique nutrients from the fermentation process. While high in saturated fat, enjoying cheese in moderation as part of a balanced diet offers benefits. Harder, aged cheeses like Parmesan tend to be lower in lactose.
Cherries
Cherries’ bright red signals their anthocyanin content – antioxidants that combat inflammation and may preserve cognitive function with age. Frozen cherries are just as nutritious as fresh and available year-round. Delicious on their own or as a topping for yoghurt or oatmeal.
Chicken
Chicken provides complete protein and is typically lower in saturated fat than red meat. It’s a good source of B vitamins and minerals like phosphorus and selenium. Endlessly versatile, chicken works in anything from salads to power bowls to comforting soups.
Coffee
Your morning brew habit may pay off in lifelong health. Regular coffee drinking is linked to lower risk of type 2 diabetes, heart disease, Parkinson’s, Alzheimer’s and certain cancers. Avoid it if caffeine-sensitive and limit intake if pregnant. But for most, a few cups a day offers big benefits.
Eggs
Eggs are nutritional overachievers, providing complete protein, B vitamins, selenium, choline, and antioxidants such as lutein and zeaxanthin in the yolk. Enjoy them boiled, scrambled, poached, or however you like – research has debunked outdated concerns about cholesterol in eggs.
Leafy Greens
Pile your plate high with spinach, kale, collards, Swiss chard and other leafy greens. They’re rich in vitamin K, folate, iron, calcium, fibre, and important phytonutrients. Eating leafy greens daily boosts brain health and immune function. Enjoy them raw in salads, blended into smoothies, sautéed, or added to almost any dish.
Mushrooms
Don’t overlook mushrooms as a source of unique nutrients and potent antioxidants. Mushrooms provide plant-based protein, fibre, B vitamins, copper and selenium. Certain varieties, like shiitake, are especially rich in the amino acid ergothioneine, which may lower chronic disease risk. Add mushrooms to scrambles, pasta, pizzas, and stir-fries.
Nuts
Grabbing a handful of nuts is one of the easiest ways to sprinkle more nutrients into your day. Nuts provide plant protein, fibre, healthy fats, vitamin E, magnesium and beneficial phytochemicals. Regular nut eaters tend to live longer, healthier lives. Almonds, walnuts, pistachios, cashews – the best nut is the one you’ll actually eat.
Oats
Humble oats are one of the most nutrient-dense foods you can eat. They’re high in fibre, especially beta-glucan, which lowers cholesterol and protein, as well as B vitamins, iron, magnesium, and zinc. Enjoy oats as hot cereal, overnight oats, in pancakes and waffles, as a topping for fruit crisps, or baked into granola and breakfast cookies.
Olive Oil
Extra virgin olive oil is the ultimate healthy fat. It’s rich in monounsaturated fats and polyphenol antioxidants that reduce inflammation and may lower heart disease risk. Use olive oil for cooking, as a base for dressings and sauces, or to flavour dishes right before serving.
Pomegranates
Pomegranate arils (seeds) are little jewels of nutrition, containing fibre, vitamin C, vitamin K, and potent antioxidants called punicalagin. They’ve been shown to have anti-inflammatory, antiviral, and anti-tumor effects. Sprinkle pomegranate arils over salads, oatmeal, and yoghurt, or enjoy them straight from the fruit.
Red Bell Peppers
Red bell peppers are nutrition standouts even among healthy veggies. They contain vitamins A and C, fibre, folate, and potassium. They also contain the carotenoids lutein and zeaxanthin, which promote eye health. Enjoy red peppers raw with hummus, toss them into salads, or roast and add to sandwiches, wraps, pasta and grain dishes.
Salmon
Fatty fish like salmon are the premier food source of omega-3 fats DHA and EPA essential for brain and heart function. Salmon also provides complete protein, B vitamins, selenium, and potassium. Choose wild-caught over farmed salmon, which are higher in contaminants. Grill, roast, poach, smoke it, or use canned salmon to make burgers and salads.
Sweet Potatoes
Don’t reserve sweet potatoes for the holidays – they deserve a regular place on your plate. One medium sweet potato provides over 100% of the daily value for vitamin A, plus vitamin C, manganese, and fibre. They’re also rich in anthocyanins and other antioxidants. Bake and stuff them, roast them, mash them, or air fry them into fries.
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