Is your new year’s resolution to eat better and work towards a generally healthier lifestyle? Perhaps you’ve decided to be more conscious and selective about what you put into your body - after all, we only get one. Despite what you may have been led to believe, healthy eating regimes don’t have to be all about bland salads, multivitamins and saying no to dessert. You can vastly improve your diet with the addition of nutritious and delicious foods guaranteed to make you feel fantastic.
Berries
Berries are certified superfoods. In fact, studies have shown raspberries, blueberries, and blackberries have the highest antioxidant activity of common fruits. Delicious and packed with mountains of vitamin C, berries are exceptionally easy to incorporate into your daily diet. Top your morning porridge, granola or yoghurt with a handful of mixed berries or add them to an energising smoothie along with banana, honey and coconut milk.
Nuts
Nuts are an excellent source of heart-healthy unsaturated fatty acids and other nutrients. Furthermore, nuts and seeds promote strong nails, shiny hair and glowing skin. Whether you favour almonds, cashews, pistachios or walnuts, they can be a wonderfully convenient go-to snack to replace potato chips. You could also top smoothie bowls, salads and stir frys with a handful of your favourite toasted nuts and seeds for an extra boost of fibre, protein and healthy fats.
Avocado
The humble avocado is definitely having its moment in the limelight - and rightly so. Due to their high monounsaturated fat content, research suggests that avocados protect against heart disease and lower blood pressure. Avocados are also an excellent source of vitamins C, E, and K, as well as pantothenic acid, magnesium, and potassium. Arguably the best way to enjoy avocado is mashed onto thick-cut sourdough toast with a light sprinkle of sea salt, black pepper and chilli flakes.
Kimchi
The Korean community has enjoyed the incredible health benefits of Kimchi for over 3,000 years, so it’s easy to see why this spicy fermented side dish is the country’s national food. Like many other fermented foods, such as sauerkraut and cultured yoghurt, Kimchi is excellent for gut health, promoting the growth of beneficial probiotics. Kimchi is also a source of beta-carotene and other antioxidant compounds that protect against a number of chronic illnesses. Enjoy your Kimchi as an ingredient in fried rice or alongside other classic Korean dishes such as Bibimbap.
Hummus
Hummus is a thick, creamy Middle Eastern dip primarily made from mashed chickpeas, tahini, olive oil, lemon juice and garlic, although traditional recipes vary from region to region. Naturally vegetarian and vegan, hummus is a great source of plant-based protein, promoting muscle growth and a robust immune system. Hummus is also a fantastic source of fibre, which aids digestion and is associated with a lower risk of heart disease, stroke and type 2 diabetes.
Red Wine
Yes, that’s right - wine! Specifically red wine. Although all alcohol should be consumed in moderation, red wine contains antioxidants that can help to prevent coronary artery disease. Studies have also shown that people who drink red wine are likely to have an increased gut microbiota diversity. Whether you favour Spanish wines like Rioja, French Pinot Noir or Italian classics such as Brunello, the occasional glass of red could do you good.
Dark Chocolate
Sticking to a long-term healthy eating plan involves allowing yourself a treat now and again. Small indulgences throughout the week will keep you on track and are vitally important for your mental well-being as well as your physical well-being. Lovers of chocolate can rejoice in the knowledge that dark chocolate is loaded with nutrients like fibre, iron, magnesium and zinc. It also contains several times more antioxidants than green tea!
Tea
Speaking of tea, there is sufficient evidence to suggest that it can boost your immune system and reduce your risk of heart attack and stroke due to the presence of polyphenols that have potent antioxidant effects. Beginning your morning with a warming cup of green or black tea could be an excellent, less caffeinated replacement for your usual coffee, which could interfere with your cortisol levels and leave you feeling drained after the inevitable caffeine crash later in the day.