Posted on: 17 February, 2020

7 essential foods that will boost your health

Aging healthily and gracefully, in part, owes itself to a few simple lifestyle choices – from our diet, to how active we are as individuals.


The foods we put into our bodies have a significant impact on how we feel, as well as our personal risk of developing long-term illnesses. And as we age, it becomes evermore important to consume the right foods, as we become more susceptible to a number of health conditions.


Not only that, but eating mindfully and healthily makes us feel good – both physically and mentally. 

So, what are the essential health-boosting foods you should include in your diet?

1. Dark, leafy greens

Rich in vitamins and antioxidants, dark, leafy greens are a dietary essential. They’re high in fibre, which aids with digestion, and their high folate content helps to promote heart health.


Vitamin K, which is commonly found in spinach, kale and broccoli, is particularly important for the older generations, since it’s found to be beneficial in protecting against osteoporosis.

2. Oily fish

Oily fish, in particular, offers us a variety of health benefits. High in omega-3 fatty acids, oily fish reduces inflammation in the body. It also helps to stave off a number of health conditions – including heart disease and cancer.


To ensure you’re getting enough oily fish in your diet, you can try incorporating salmon, trout or mackerel into a couple of your weekly meals.

3. Healing spices

For many centuries, herbs and spices have been thought to offer healing and medicinal properties. Adding them to meals and snacks regularly has a significant positive effect on our health, as well as improving their taste value.


Cinnamon, a popular and highly versatile spice used across cooking and baking, promotes good health by reducing inflammation. Similarly, turmeric is an antioxidant that can help to ease pain, and may even slow the progression of Alzheimer’s disease.


Garlic is great for our health, too, helping to lower the risk of heart disease, whilst also working to lower blood pressure levels.

4. Nuts

When enjoyed in small portions, nuts can be a great source of protein, healthy fats and fibre. Mixed nuts offer a variety of vitamins, and many of them are adapted for both savoury and sweet snacks. Slices of apple and peanut butter is a popular and delicious snack, and cashew nuts can work well in curries/fish dishes.

5. Citrus fruits

Citrus fruits (e.g. oranges, grapefruit, lemons) are widely appreciated for their immune-boosting properties, thanks to their high content of vitamin C. They’re also packed with fibre, offering a slow release of energy, and their hydrating properties can give the skin a healthy glow.

6. Dark-coloured berries

Research has shown that the darker the fruit, the higher the antioxidant level. Berries, too, are particularly high in antioxidants; so, for optimum health benefits, consider adding blackberries, blueberries and blackcurrants to your snacks, or breakfast/dessert dishes.

7. Avocados

Avocados have risen in popularity in recent years, given their rich, creamy texture and vibrant appearance. The monounsaturated fats they contain promotes heart health, and the oils contained within can help to prevent high cholesterol.


If you’re unsure of how to include avocado in your diet, try mashing it with a fork and enjoying it on toast as a snack, or slice it up into a green salad. You could also try adding it into a smoothie for a creamier texture.

As we’re entering a brand new decade, there’s no better time to shift up your lifestyle choices – including your diet. To find out more about how you can incorporate more nutritious foods into your meals, read our previous articles.

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