10 foods you should be eating more of for your health, according to a nutritionist

“These antioxidants reduce inflammation, combat oxidative stress and may lower the risk of chronic diseases like heart disease, cancer and diabetes,” explains Hiridjee.

But why do berries trump other fruits?

“Well, they’re much lower in sugar while still being sweet,” Hiridjee says, noting that 150g strawberries has around 7g sugar, compared to a banana’s 15g. “This makes berries an excellent choice for people managing blood sugar levels, such as those with diabetes or insulin resistance.”

Berries, particularly raspberries and blackberries, are also incredibly high in fibre, far above some other fruits. Around 150g of strawberries also provides more than 100% of the recommended daily intake of vitamin C.

In short, berries are packed with:

• Antioxidants (including anthocyanins, quercetin and ellagic acid), great for reducing inflammation and combating oxidative stress
• Fibre, supporting gut health, regulating digestion and slowing the absorption of sugar
• Vitamin C to support immunity, skin health and collagen production
• Polyphenols to help improve memory and cognitive function

Walnuts

These brain-shaped 'supernuts' stand out against other nuts for their unique profile of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), an essential fat for heart and brain health.

“ALA reduces inflammation, lowers the risk of heart disease and supports brain health. It’s particularly valuable for people who don’t eat fish, which is another common source of omega-3s,” explains Hiridjee.

Additionally, walnuts are rich in antioxidants, magnesium and protein, making them a versatile addition to salads, bakes, or just as a standalone snack. Studies suggest that eating a small handful daily can lower bad cholesterol levels and improve gut health.

“Walnuts are also packed with essential minerals, including magnesium, copper and manganese, all of which play vital roles in energy production, bone health and immune function,” Hiridjee says.

In short, walnuts are packed with:

• Alpha-linolenic acid, which helps reduce inflammation, lowering the risk of heart disease and supporting brain health
• Polyphenols, vitamin E and ellagic acid, which protect cells from oxidative stress
• Essential minerals including magnesium, copper and manganese, which play vital roles in energy production

Eggs

Eggs remain one of the most nutrient-dense foods available. They contain the nine essential amino acids, including the ones your body can’t produce on its own, and are therefore known as a 'complete' protein. “These amino acids are vital for muscle repair, tissue growth and maintaining overall health,” says Hiridjee.

Eggs also contain essential nutrients like choline, which is vital for brain function, and lutein and zeaxanthin, antioxidants that support eye health. Eggs are also often used as a benchmark for evaluating the protein quality of other foods, scoring a perfect 100 on the biological value scale, according to Hiridjee.

But what about concerns around eggs’ cholesterol content?

“The yolk is often wrongly vilified for its cholesterol content: this is where most of the egg’s unique nutrients are found,” says Hiridjee. In fact, research shows that, for most people, eggs have little effect on blood cholesterol levels.

In short, eggs are packed with:

• All 9 essential amino acids, which are vital for muscle repair and tissue growth
• Choline, a nutrient critical for brain health, memory and liver function
• Vitamin D, essential for calcium absorption, bone health and immunity
• Omega-3s and other healthy fats, which support brain and heart health
• B vitamins like B12, vital for red blood cell production and energy metabolism
• Iron and selenium, which are important for oxygen transportation and immune function

Sardines

Sardines might not win in a popularity contest against other fatty fish like salmon, but they are nutritional powerhouses.

“Sardines are one of the most concentrated sources of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – the long-chain omega-3s that your body needs but can’t produce on its own,” explains Hiridjee.

EPA and DHA are well known for reducing inflammation, lowering triglyceride levels (a type of fat found in your blood), and improving overall heart health. DHA meanwhile is critical for brain health.

“EPAs also have anti-inflammatory properties that help alleviate the symptoms of things like arthritis,” says Hiridjee. “They are one of the best non-dairy sources of calcium and vitamin D, thanks to their edible bones. A single serving provides around 40% of your daily calcium needs and more than 100% of your daily vitamin D requirement.”

Because they are lower down on the food chain, sardines are also less likely to be contaminated with mercury than larger fish.

In short, sardines are packed with:

• Omega-3s, especially EPA and DHA, known for reducing inflammation, lowering triglyceride levels and improving overall heart health
• Calcium and vitamin D, which are critical for bone health
• High-quality protein, which is essential for muscle repair, immune health and satiety
• B12, essential for nerve function and red blood cell production
• Iron and selenium, which support thyroid and immune health, boost energy and help prevent anaemia

Spinach

This familiar leafy green should be a staple in your diet if it’s not already, packed with vitamins A, K and C, iron folate and magnesium.

“These nutrients are crucial for immune function, bone health, collagen production, muscle and nerve function, energy production and maintaining a healthy blood pressure, to name a few,” says Hiridjee. “It’s also low in calories (just 7 calories per 30g) but high in fibre, making it perfect for weight management. Plus, it contains phytonutrients like kaempferol, which have anti-inflammatory effects. These compounds may help protect against inflammatory conditions like arthritis and heart disease.”

In short, spinach is packed with:

• Vitamin A, which supports healthy vision, immune function and skin health
• Vitamin K, which is crucial for blood clotting and bone health
• Vitamin C, which boosts immunity and supports collagen production for healthy skin and tissue
• Folate, essential for DNA synthesis and cell repair
• Iron, critical for transporting oxygen in the blood and preventing anaemia
• Magnesium, which supports muscle and nerve function, energy production and heart health
• Potassium, which helps maintain healthy blood pressure by countering the effects of sodium

Quinoa

Technically a seed, quinoa has earned its reputation as a superfood thanks to its impressive nutrient profile. “Unlike most grains, quinoa is a complete protein, meaning it contains all nine essential amino acids,” Hiridjee says. “It also has a low glycaemic index, meaning it doesn’t cause blood sugar spikes. This makes it a great option for people managing diabetes or trying to maintain steady energy levels.”

Incorporating quinoa into your meals can help with muscle repair, digestion and energy production. Use it as a base for salads, soups or even breakfast bowls for a protein-packed start to your day.

In short, quinoa is packed with:

• All 9 essential amino acids, vital for muscle repair and tissue growth
• Magnesium, which supports muscle and nerve function and reduces inflammation
• Iron, which helps oxygenate your body
• Folate, which is essential for cell repair and DNA synthesis
• Antioxidants like quercetin and kaempferol, which help reduce inflammation and protect against oxidative stress

Broccoli

Broccoli is a standout veggie thanks to it being jam-packed with a wide range of nutrients, including vitamins C and K, fibre and sulforaphane – a compound that been shown to reduce the risk of certain cancers.

“Just 90g broccoli provides over 100% of your daily vitamin C needs, which helps support immunity, collagen production and skin health,” Hiridjee says. “Plus, it’s rich in vitamin K, which is crucial for blood clotting and bone health, and folate, which aids cell repair.”

Broccoli delivers more sulforaphane than kale, more vitamin C than spinach and more fibre than cauliflower. “It’s incredibly versatile and retains its nutrients best when steamed or roasted, making it easy to incorporate into meals while reaping its full range of benefits for immunity, digestion and overall wellness,” says Hiridjee.

In short, broccoli is packed with:

• Vitamin C to support immunity, collagen production and skin health
• Vitamin K, which is crucial for blood clotting and bone health
• Folate, which aids cell repair and DNA synthesis
• Fibre and potassium, which support digestion, help regulate blood sugar levels and contribute to healthy blood pressure
• Sulforaphane, a powerful antioxidant that has been shown to reduce inflammation, support liver detoxication and even lower the risk of certain cancers

Kefir

Kefir is gut health gold, so if you’re not incorporating this fermented drink into your diet already, you should be.

“While yogurt typically contains 2-3 strains of beneficial bacteria, kefir boasts up to 30 strains of bacteria and yeast, making it one of the most probiotic-rich foods available,” Hiridjee says. “This makes it a powerhouse for gut health, supporting digestion, immunity and even the gut-brain axis, which influences mood and mental health.”

It’s rich in nutrients like calcium, vitamin K2, protein and B vitamins, and provides anti-inflammatory and antimicrobial benefits, while being naturally low in lactose, making it easier to digest for those with sensitivities.

In short, kefir is packed with:

• 30 strains of bacteria and yeast, making it a powerhouse for good gut health
• Calcium, vitamin K2, protein and B vitamins, which provide anti-inflammatory and antimicrobial benefits

Chickpeas

The humble chickpea is a good protein source (around 15g protein per 160g), and packed with fibre and essential minerals including iron and magnesium too.

“Protein is essential for muscle repair, immune function and keeping you full,” says Hiridjee. “Plus, chickpeas are high in fibre, containing a mix of soluble and insoluble fibre, which help to lower LDL cholesterol and promote healthy digestion.

These versatile legumes can also help control blood sugar levels, support digestion and keep you feeling full longer, plus they’re loaded with essential nutrients including folate, iron, magnesium, potassium, zinc, phosphorus and selenium.

In short, chickpeas are packed with:

• Protein, essential for muscle repair, immune function and satiety
• Soluble fibre, which helps lower LDL cholesterol and stabilise blood sugar levels
• Insoluble fibre, which promotes healthy digestion
• Folate, critical for DNA repair and cell growth
• Iron to help prevent fatigue and support oxygen transportation in the blood
• Magnesium and potassium, which work together to regulate blood pressure and support muscle function
• Zinc, which is important for immune health and wound healing
• Selenium, an antioxidant that protects cells from damage

Garlic and onion

Garlic and onion are more than just kitchen staples, they are potent health allies. Rich in sulphur-containing compounds, such as allicin, these foods have antimicrobial, antiviral and anti-inflammatory properties.

“Allicin is a sulphur-containing compound released when garlic is crushed or chopped," Hiridjee says. "Allicin has powerful antibacterial, antiviral and antifungal properties, making garlic a natural immune booster. It also plays a role in reducing inflammation and protecting cells from oxidative stress.”

Regular consumption of garlic and onion has been linked to improved cardiovascular health, better immune function and reduced cancer risk – but for people with IBS, garlic can trigger bloating, gas and discomfort, so be careful if you struggle with this.

A top tip? “Let garlic sit for 10 minutes after chopping before cooking to maximise allicin formation,” Hiridjee tells us.

In short, garlic and onions are packed with:

• Allicin, which has powerful antibacterial, antiviral and antifungal properties
• Antioxidants like selenium and compounds that stimulate the body’s natural antioxidant enzymes, helping combat oxidative stress
• Organosulfur compounds, which have been studied for their anti-cancer potential

Ginger

Ginger has been used for centuries in traditional medicine to treat nausea, inflammation and digestive issues. This spicy root contains gingerol, a compound with powerful anti-inflammatory and antioxidant effects. Incorporating ginger into your diet can help alleviate muscle pain, improve digestion and even support immune function.

“Ginger is one of the most effective natural remedies for nausea,” Hiridjee says. “It works by stimulating digestive enzymes and speeding up gastric emptying, which helps reduce that queasy feeling. It also has a direct effect on the central nervous system, calming the nausea reflex.”

In short, ginger is packed with:

• Gingerol and shogaol, compounds with strong anti-inflammatory properties
• Natural analgesic properties, which can reduce exercise-induced muscle soreness

Eating for health doesn’t have to mean giving up your favourite foods or following restrictive diets. By incorporating these nutrient-dense options into your meals, you can enjoy delicious flavours and a wealth of health benefits. The key is to think of these foods as allies in your journey to wellbeing. Start small, like adding berries to your breakfast, swap rice for quinoa, or try a kefir-based smoothie. With these simple changes, your body and mind will thank you.