Wild rice is not actually related to rice — it’s a seed of an aquatic grass. This nutrient-dense food is a great source of protein, fibre, magnesium and zinc. Wild rice is also high in protective antioxidants that help reduce the risk of many chronic diseases. Salmon is one of the richest food sources of omega-3 essential fatty acids EPA and DHA. These healthy fats are extremely important for optimal brain function, memory and mood. Eating a diet containing omega-3s will help lower your risk of depression and can improve mood.

Orange sweet potatoes are one of the best sources of beta-carotene. This important nutrient is converted into vitamin A in the body, which is used to maintain healthy eyes and good vision. Beets are considered a heart-healthy vegetable. Beets are high in nitrates, which have been found to help reduce blood pressure and improve blood flow by dilating blood vessels and arteries.

Chickpeas are naturally rich in galacto-oligosaccharides. This is a type of soluble prebiotic fibre that is fermented in the large intestine to produce short-chain fatty acids, namely butyrate, which play an important role in protecting our gut health.

This healthy gluten-free cake delivers plenty of dietary fibre to support gut and cardiovascular health, along with protein and calcium for bone health. You will also get a good dose of beneficial unsaturated fats, which are important for supporting healthy cardiovascular function and reducing high cholesterol levels.

Tiger nuts, also known as earth almonds, aren’t actually nuts. They’re tubers that have a chewy almond-like taste. Tiger nuts are a good source of protein and beneficial fats along with resistant starch fibre that acts as a prebiotic. Including tiger nuts with meals can help improve satiety and reduce blood-sugar level spikes.

This lovely, fresh salad provides plenty of beta-carotene, which is converted into vitamin A in the body, required for good eye health and vision. You will also get a good dose of vitamin C from this dish, which is important for collagen production and for maintaining healthy skin and a strong-functioning immune system. Quinoa is a highly nutritious seed that is rich in protein and dietary fibre to help keep you regular and promote healthy blood-sugar levels.

Olives are rich in heart-healthy monounsaturated fats, namely oleic acid, together with vitamin E and antioxidants that have an anti-inflammatory action to help support cardiovascular health.

Pistachios are a great source of prebiotic fibres that feed our beneficial gut bacteria so they grow and thrive. Dark chocolate is considered a mood-boosting food. Cacao contains phenylethylamine, the same chemical that’s created in the brain when you’re in love. It has a natural anti-depressant effect and can help lift your mood.

Including cruciferous vegetables like cauliflower in your daily diet can help reduce your risk of developing cancer. Cruciferous vegetables contain a compound called sulforaphane that has been found to boost the liver’s ability to detoxify carcinogenic and other toxic substances.

Discover seven wholesome foods that not only nourish the gut microbiome but can be easily incorporated into meals the next time you are entertaining

These tasty chicken balls are the perfect finger food to serve at parties. Chicken is a great source of protein to supply amino acids, vital for growth and repair, and the production of neurotransmitters such as serotonin. Chicken also supplies immune-boosting zinc and iron. Ginger and garlic are both excellent immune-boosting foods that help the body fight off infections.

These gluten-free crackers make an ideal snack with dips and cheeses. Flaxseeds are rich in alpha-linolenic acid (ALA), a type of plant-derived omega-3 fatty acid beneficial for cardiovascular health and helping reduce cholesterol and blood triglyceride levels. Flaxseeds are the richest plant source of lignans, which have powerful antioxidant properties that help fight free-radical damage. Foods rich in lignans have been found to lower the risk of heart disease.