7 Foods to eat every day

Incorporating these seven nourishing foods into your daily diet is an excellent way to boost your health and wellbeing. These nutrient-dense foods contain important vitamins, minerals and phytochemicals that can bolster your immune defences, boost your mood and offer protection from chronic disease.

Blueberries

When it comes to antioxidants, purple berries like blueberries are among the richest sources. Their vibrant blue and purple colour signifies the presence of an important group of antioxidants called anthocyanins. A good rule to follow when picking berries is the darker the berry, the more anthocyanins they contain. Anthocyanins are responsible for the many health benefits berries have to offer, including enhancing immune function and reducing premature skin ageing and inflammation. These potent antioxidants help neutralise cell-damaging free radicals and help reduce the risk of cancer, heart disease and other chronic diseases.

Berries are also packed with immune-boosting vitamin C. This important vitamin is one of our most effective immune enhancers. Vitamin C is also vital for healthy wound healing and collagen production to keep your skin toned and youthful looking.

Blueberries are delicious added to porridges, mueslis, chia puddings, smoothies, fruit crumbles, raw desserts, yoghurt and healthy baked goods. Blueberries can also be added to salads and used to make tasty salad dressings and chia jam. Dried blueberries are a great addition to trail mixes or protein balls. Look for organic blueberries if possible as berries have thin skins that can absorb pesticides easily.

Green tea

Drinking a few cups of organic green tea daily is a great way to increase your antioxidant intake. Green tea is rich in polyphenols, namely epigallocatechin gallate (EGCG), which have potent antioxidant, anti-inflammatory and anti-cancerous properties. Many of green tea’s health benefits have been attributed to the presence of high levels of EGCG.

Studies have linked green tea consumption with the reduced risk of heart disease and cancer. These antioxidants also have the ability to increase T-cells that play a key role in our immune function.

Drinking green tea can significantly increase glutathione levels. Glutathione is one of the most important antioxidants produced in the body that combats damaging free radicals and supports liver detoxification.

Drinking green tea can also help encourage healthy weight loss as it can boost metabolism and fat burning. Green tea’s positive effect on metabolism and weight loss is due to its combination of EGCG and its moderate caffeine content.

Researchers have also discovered that the combination of the amino acid L-theanine and caffeine in green tea can lift mood, improve focus and help fend off depression. L-theanine has a calming effect on the nervous system, which seems to mitigate the negative effects of caffeine while enhancing its positive effects of feeling more alert and focused.

Drinking green tea is also beneficial for promoting youthful-looking skin as EGCG helps to prevent premature skin ageing by reducing the breakdown of collagen.

The tea plant absorbs pesticides readily, so it is important to buy a good-quality organic green tea. To reap the health benefits green tea has to offer, aim to have three or more cups daily, hot or iced, or try matcha green tea that can be added to healthy raw desserts, smoothies and protein balls.

Broccoli

Broccoli contains key nutrients needed to support liver function and detoxification, including glucosinolates, sulphur, vitamin E and C and selenium. Broccoli (and other brassicas) contain a unique group of phytochemicals called glucosinolates. These compounds have anti-cancerous properties and they assist the liver in detoxing carcinogenic substances.

Including broccoli in your daily diet can also help improve your skin health by boosting your sulphur intake. You need adequate sulphur in the diet to maintain healthy collagen production. Poor collagen production is one of the main contributors to wrinkles and ageing skin.

One of the healthiest ways to cook broccoli is to lightly steam it. When broccoli is steamed for five minutes, it retains the highest levels of glucosinolates. Microwaving and boiling destroy these important compounds. Light stir-frying is another healthy way to cook broccoli to preserve more glucosinolates. Some delicious sways to enjoy broccoli include adding it raw shredded into salads, or as a snack with hummus. Broccoli is delicious added to curries, pasta dishes, frittatas, quiches and stir-fries or broccoli soup. Lightly steamed or pan-fried broccoli makes a healthy side dish with fish, chicken or red meat. Add some extra flavour with some garlic and olive oil, lemon juice and chilli, tamari or melted cheese.

Almonds

Almonds contain heart-healthy unsaturated fats and vitamin E. One study found that daily consumption of almonds can reduce “bad” LDL cholesterol and increase “good” HDL cholesterol levels. Vitamin E also acts as a potent antioxidant which supports the immune system and protects the body from cell-damaging free radicals. Including vitamin E-rich foods in the diet will help reduce inflammation in the body and it improves the elasticity and moisture of the skin.

Snacking on almonds is a perfect way to satisfy your appetite and keep sugar cravings at bay. Almonds are rich in protein and fibre, which helps prevent sharp spikes and drops in blood-sugar levels. Keeping your blood sugar levels balanced is also beneficial for maintaining a healthy weight and stabilising mood and energy levels.

Almonds can also help support bone health as they contain phosphorus, calcium and magnesium that are needed to build and maintain strong, healthy bones. You will also get a good dose of zinc from eating almonds. Zinc is required for healthy immune function to fight off infections, to aid wound healing and to support hormone production.

Raw almonds are the healthiest choice. Try to avoid roasted and salted almonds that have been roasted in vegetable oil, which can oxidise or damage the healthy polyunsaturated fats in almonds. Delicious ways to enjoy raw almonds include having a small handful as a snack or in a trail mix, in muesli or porridge, raw desserts, or with salads, stir-fries and curries. Almond meal makes a nutritious gluten-free alternative to regular flour in baked goods. Use almond butter as a tasty toast or as a pancake spread, or protein-rich addition to smoothies and protein balls.

Avocado

Adding avocados to your daily diet will do wonders for your cardiovascular health and skin. Avocados are an excellent source of beneficial monounsaturated fats, namely oleic acid, known to help lower cholesterol levels and help keep the skin soft and supple. Avocados are also rich in vitamin E. This important nutrient acts as an antioxidant that helps protect the skin from the damaging effects of the sun and reduces the risk of cardiovascular disease and premature skin ageing.

Avocados are also one of the best natural sources of glutathione, considered the body’s master antioxidant, which plays a key role in liver detoxification and immune health. Eating avocados will also benefit your eyes as they contain carotenoids, lutein and zeaxanthin, which are needed for healthy vision and prevention of degenerative eye conditions. The dark-green part nearest the skin contains the most concentrated levels of carotenoids.

Avocados are the perfect addition to salads, toast, green smoothies, salad dressings, and dips like guacamole. Avocados also make a nutritious addition to raw desserts, and they make a delicious, healthy chocolate mousse or frosting for cakes.

Dark-green leafies

One of the best ways to boost your health is to have a good serving of dark-green leafy vegetables every day. Dark-green leafies such as rocket, spinach, kale, collard greens, Swiss chard, microgreens (broccoli sprouts), and dandelion and mustard greens are loaded with antioxidants and essential vitamins and minerals that are needed to protect against heart disease, type-2 diabetes and certain types of cancer. Their rich dark-green colour indicates high levels of these protective antioxidants.

Loading your plate with dark-green leafies is also a great way to help lift your mood as well as boost energy levels. Dark-green leafies are rich in B vitamins, including folate (vitamin B9), which support optimal neurotransmitter production and nervous system function. Folate works together with vitamin B3, B6 and tryptophan to produce our “feel-good” neurotransmitter serotonin. Green leafies also supply plenty of magnesium. B vitamins and magnesium are both considered “anti-stress” nutrients as they calm the nervous system and support adrenal health. These nutrients are also required by the body to make energy.

Dark leafy greens also contain good levels of iron, which has a positive effect on serotonin and dopamine levels to boost mood. Iron is also an extremely important mineral for healthy energy levels and for the production of red and white blood cells.

A simple ways to enjoy more green leafies in your diet is by adding a variety of greens to salads, sandwiches, wraps, burgers, frittatas, pasta dishes, pizza, curries, soups and stir-fries. Or try adding a handful of greens to your next smoothie or veggie juices.

Yoghurt

Yoghurt is a fermented, probiotic-rich food that contains live bacteria that help increase beneficial microbiota in the gut. It’s important that you have a good balance of these beneficial gut microbiota for a strong-functioning immune system, good digestion and for healthy mood. Your gut health is closely related to your emotional health as a large percentage of your feel-good neurotransmitters, including serotonin and dopamine, are produced in the gut.

Yoghurt is also an excellent source of calcium and it contains vitamin D (fortified) and phosphorus, which are all essential nutrients for maintaining strong, healthy bones.

Yoghurt makes a sustaining, protein-rich snack that will help regulate appetite and satiety and will help curb cravings. The fermenting process helps break down some of the lactose and dairy proteins, which makes yoghurts easier to digest compared to other dairy products.

Choose a good-quality organic natural or Greek yoghurt or a low-sugar, plant-based alternative. Yoghurt is delicious as a snack with berries or other fruit, or served with oat porridge, Bircher muesli, granola or chia pudding. Yoghurt makes a healthy topping for pancakes and scones or a nutritious creamy salad dressing or mayonnaise. Try adding some yoghurt to pesto for a creamy pasta sauce, or make some raita to serve with your next Indian curry or lentil dahl.