Known as nature's candy, blueberries are rich in antioxidants, particularly anthocyanins, which give them their vibrant colour.
These antioxidants help combat free radicals, reduce inflammation, and promote a healthy heart. Blueberries also contain high levels of fibre, vitamins C and K, and manganese, making them a delicious and nutritious addition to your diet1.
>Try our Blueberry Baked Oats recipe
Considered a nutritional powerhouse, kale is a leafy green vegetable that is low in calories and high in vitamins A, C, and K. It is also an excellent source of calcium, potassium, and antioxidants.
Regular consumption of kale can support cardiovascular health, strengthen the immune system, and contribute to healthy bones and skin2.
Salmon is an exceptional source of omega-3 fatty acids3, which are crucial for brain health and reducing the risk of heart disease.
It is also an excellent protein source, rich in vitamin D and selenium. Incorporating salmon into your diet can help promote healthy brain function, support heart health, and provide essential nutrients for overall wellbeing.
Considered a complete protein, quinoa is a gluten-free grain alternative that offers a range of health benefits4.
It is packed with fibre, magnesium, B vitamins, iron, and antioxidants. Quinoa aids digestion, helps regulate blood sugar levels, and provides sustained energy throughout the day.
>Try our Quinoa, Tofu and Vegetable Stir Fry recipe
5. Chia seeds
Chia seeds are tiny black seeds that are high in fibre, protein, and omega-3 fatty acids. They also contain calcium, magnesium, and antioxidants5.
These seeds can help stabilize blood sugar, improve digestion, and support heart health. Chia seeds can be easily incorporated into smoothies, yoghurt, or used as an egg substitute in baking.
Avocados are a creamy and delicious fruit that is packed with healthy monounsaturated fats. They are rich in fibre, potassium, vitamins K, E, C, and several B vitamins.
Avocados promote cardiovascular health, aid in weight management, and support healthy skin and hair.
>Try our avocado, banana and walnut bread recipe
Turmeric is a vibrant yellow spice commonly used in traditional medicine for its anti-inflammatory properties. The active compound in turmeric, called curcumin, has powerful antioxidant and anti-cancer effects.
Incorporating turmeric into your diet can help reduce inflammation, boost brain health, and support a healthy immune system6.
8. Greek yoghurt
Greek yoghurt is a protein-rich dairy product that is also packed with probiotics, which are beneficial for gut health. It is an excellent source of calcium, vitamin B12, and iodine.
Greek yoghurt promotes a healthy digestive system, strengthens bones, and supports muscle growth and repair7.
Spinach is a leafy green vegetable loaded with vitamins, minerals, and antioxidants. It is a great source of iron, calcium, vitamin K, and folate.
Regular consumption of spinach may improve vision, enhance bone health8, and provide numerous antioxidants that protect against cellular damage.
>Try our Spinach and Courgette Lasagne recipe
10. Green tea
Green tea is renowned for its high concentration of antioxidants, particularly catechins, which have been linked to various health benefits.
It supports weight management, boosts metabolism, and provides a gentle energy boost without the jitters often associated with caffeine. Green tea also helps improve brain function and reduce the risk of chronic diseases9.