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.

Cauliflower, like other brassica vegetables, contains a group of phytochemicals called glucosinolates. These important compounds have been found to have anti-cancerous properties as they help reduce inflammation and detoxify carcinogenic compounds before they can cause damage to cells in the body.

This flavoursome dish is loaded with lycopene, a phytochemical that gives tomatoes their bright red colour and many important health benefits. Lycopene is a powerful antioxidant that has anti-cancerous properties. It has also been found to help lower “bad” LDL cholesterol levels and reduces the risk of heart disease. Tomatoes are also rich in lutein and zeaxanthin, two carotenoids that help protect the eyes from blue light from computers, phones and TVs, and can lower the risk of age- related eye conditions such as macular degeneration and cataracts.

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This healthy fried rice goes perfectly as a side dish served with salmon, chicken or tofu. Pineapple is a fabulous source of vitamin C, which is essential for a strong-functioning immune system, healthy skin and is needed for iron absorption. Pineapple is also loaded with phytochemicals called flavonoids, which have potent antioxidant and anti-inflammatory properties that help protect against cardiovascular disease and certain types of cancers.

This refreshing iced tea is packed with protective antioxidants. Antioxidants are a vital part of our body’s defence system against cell- damaging free radicals that increase our risk of disease. Including a variety of antioxidant-rich foods and herbs in the diet such as pineapple and ginger is an excellent way to optimize our health and longevity

These delightful moist fruity muffins make a wholesome breakfast option or nourishing afternoon snack. Leave the skin on your pears for extra fibre and nutritional goodness.