Leafy greens
Leafy greens are nutritional powerhouses, rich in vitamins A, C, K, and folate, as well as minerals like iron and calcium. They are low in calories and high in fibre, which supports digestive health and helps maintain a healthy weight.
Berries
Berries are loaded with antioxidants, particularly vitamin C and anthocyanins, which protect cells from damage and reduce the risk of chronic diseases. Their high fibre content promotes digestive health, and their low glycemic index helps regulate blood sugar levels.
Nuts
Nuts are a great source of healthy fats, particularly monounsaturated and polyunsaturated fats, which support heart health by lowering bad cholesterol levels. They also provide protein, fibre, vitamins (like vitamin E), and minerals (such as magnesium and zinc).
Whole grains
Unlike refined grains, they retain their bran and germ, which are packed with nutrients. The fibre in whole grains supports digestive health, helps control blood sugar levels, and keeps you full longer, aiding in weight management.
Fatty fish
Fatty fish are high in omega-3 fatty acids which reduce inflammation, lower the risk of heart disease, and support brain health. Fatty fish also provide high-quality protein, vitamin D, and selenium, which are important for bone health and immune function.
Legumes
Legumes are an excellent plant-based protein source, rich in fibre, vitamins, and minerals like iron and potassium. They have a low glycemic index, which helps manage blood sugar levels, making them ideal for people with diabetes.