Here’s my list of some of my favorite healthy foods (the food I eat most regularly) and their benefits…

My Favourite Fruits

• Apples: Rich in fiber and vitamin C, apples aid digestion, boost immunity, and help regulate blood sugar. Their antioxidants support heart health.
• Mandarins: Packed with vitamin C, mandarins enhance immunity, promote skin health, and support heart function.
• Bananas: High in potassium and vitamin B6, bananas regulate blood pressure, support brain function, and provide energy.
• Lemons: Loaded with vitamin C, lemons boost immunity, aid digestion, and help prevent kidney stones.
• Tomatoes: Rich in lycopene, tomatoes support heart health and reduce cancer risk. They’re also high in vitamins A, C, and K.

My Favourite Vegetables

• Broccoli: A powerhouse of vitamins A, C, and K, broccoli boosts immunity and contains sulforaphane, which fights inflammation.
• Celery: Low in calories but rich in antioxidants, celery aids digestion, reduces inflammation, and may lower blood pressure.
• Mushrooms: Packed with beta-glucans, mushrooms enhance immunity and provide B vitamins for energy metabolism.
• Avocados: Full of healthy fats, avocados support heart health, brain function, and provide fiber, potassium, and vitamins C, E, and K.
• Garlic: Garlic contains allicin, which lowers blood pressure and cholesterol while boosting immunity.
• Courgettes: Rich in vitamin C and fiber, courgettes promote digestion and eye health while keeping you hydrated.
• Salad Leaves: Leafy greens are rich in vitamins A, C, and K, supporting immunity and heart health. Spinach particularly (my favourite) is a great source of iron, supporting red blood cell production and bone health. It also contains lutein, promoting eye health.

Legumes

• Chickpeas: A fantastic source of plant-based protein, chickpeas are rich in fiber, iron, and folate, supporting digestion and heart health.
• Lentils: Packed with protein, fiber, and iron, lentils help regulate blood sugar, improve digestion, and support heart health.

Nuts and Seeds

• Nuts: Almonds, walnuts, and cashews offer healthy fats, fiber, vitamin E, and magnesium, benefiting heart and brain health.
• Sesame Seeds: Packed with calcium, magnesium, and iron, sesame seeds support bone health and energy levels.

Grains and Dairy

• Muesli:A fiber-rich breakfast choice that provides slow-releasing carbohydrates for sustained energy.
• Greek Yogurt: High in protein and probiotics, Greek yogurt supports digestion, muscle health, and bone strength.
• Milk: A great source of calcium, protein, and vitamin D, essential for strong bones and muscles.
• Brown Pasta: Whole-grain pasta provides fiber and B vitamins for digestion and sustained energy.

Beverages and Condiments

• Water: Essential for every bodily function, water aids digestion, hydrates skin, regulates temperature, and removes toxins.
• Honey: A natural sweetener with antimicrobial properties, honey soothes sore throats and provides antioxidants.
• Green Tea: Rich in catechins, green tea supports heart health, metabolism, and brain function.
• Black Tea: Contains theaflavins, which promote heart and gut health.
• Fresh Orange Juice: Packed with vitamin C, fresh orange juice boosts immunity and aids iron absorption.
• Ginger: Ginger reduces inflammation, aids digestion, and relieves nausea.
• Turmeric: Contains curcumin, which has strong anti-inflammatory and antioxidant properties.
• Cumin: Rich in iron and antioxidants, cumin supports digestion and heart health.

Final Thoughts

These are just my preferred healthy foods – the ones I tend to eat the most of. I’ve improved my diet by eating more of these and less unhealthy food and it is very quickly making a big difference to my general health. Having done that and even though I knew I’d made some healthy changes I thought I may as well know just what each of these foods is doing for me, hence this article.

One final thought about a much healthier diet (which is mainly whole foods) – it is much easier to prepare. Incorporating these (or equivalent) healthy foods into your diet ensures a balance of essential nutrients while reducing the risk of diseases like heart disease, diabetes, and cancer. Healthy eating can be delicious and simple!