Boosting our immunity and health is a hot topic in the face of the ongoing pandemic. There has been a lot of focus on exercise but the truth is that the major key to being healthy, losing weight and fighting off COVID19 and disease is down to what you eat. Healthy eating is proven to reduce risk of high blood pressure, heart disease, diabetes, and certain cancers.
So now is the time to add more superfoods and adopt a diet full vegetables, fruits, nuts, legumes, poultry and fish. If you gradually adapt your eating patterns by including some of the foods outlined below you will be healthier and stronger.
Berries
Berries are not only delicious and sweet, but also high in fibre, antioxidants, and those disease fighting nutrients.
Fish
Fish, especially salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines, are a good source of protein and omega-3 fatty acids, which help prevent heart disease.
Leafy Greens
Dark, leafy greens are a good source of vitamin A, vitamin C, calcium and fibre. They also contain several phytochemicals (chemicals made by plants that have a positive effect on your health). Varieties to include in your diet include spinach, swiss chard, kale, collard greens, or mustard greens.
Nuts
Nuts are a good source of plant protein and monounsaturated fats which helps in reducing the risk of heart disease. The ones to especially reach for are hazelnuts, walnuts, almonds and pecans.
Olive oil
We’ve talked before about the benefits of a mediterranean diet, and olive oil is one of the key components as a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease.
Whole Grains
Choose whole grains over refined items when choosing bread and pasta, as its a good source of soluble and insoluble fiber, B vitamins, minerals and Phytonutrients, which all help lower cholesterol and protect against heart disease and diabetes.
Yogurt
A good source of calcium and protein, yogurt also contains live cultures called probiotics. Good bacteria work to protect your body from other, harmful bacteria that can do damage.
Green Vegetables
The best source of nutrients is broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They’re full of fibre, vitamins as well as phytochemicals including indoles, thiocyanates, and nitriles, which may prevent against some types of cancer.
Beans
Beans are an excellent source of plant based protein and fibre and help reduce cholesterol, decrease blood sugar levels and increase healthy gut bacteria. There are many varieties you can include in your diet including kidney, black, red, soybeans and pease.
Tomatoes
Tomatoes are another element of the mediterranean diet that is a fantastic source of nutrients including vitamin c and lycopene. Including tomatoes in the diet can help protect against cancer, maintain healthy blood pressure, and reduce blood glucose in people with diabetes.
Green Tea
This is a great antioxidant and is a great replacement for caffeine. A couple of cups a day is beneficial as itt contains flavonoids that help block the production of enzymes which spread virus’ in the body.
Water
The best drink for us is available at the twist of a tap! Water is essential to flush out your body and fight infections, aim to have 6 glasses a day and always stay hydrated.
