Oats: are a nutrient-dense whole grain, rich in soluble fibre like beta-glucan, which helps lower cholesterol and regulate blood sugar. They provide a good source of protein, important for muscle repair and growth and essential vitamins such as magnesium, iron, and B vitamins to support energy production. Oats promote digestive health and gut function by supporting the growth of beneficial bacteria. .

Plant milk: including almond, soy, oat, and coconut, are dairy-free alternatives rich in nutrients like calcium, vitamin D, and protein. They support bone, heart, and digestive health, with oat milk offering high fibre and soy milk providing ample protein. They are typically low in saturated fat and suitable for lactose-intolerant or vegan diets. 

Note: Some plant-based milks, particularly those that contain palm oil or seed oils, may be higher in omega-6 fatty acids, which, when consumed in excess, can contribute to inflammation. These oils are often added to improve texture and shelf life so it’s important to check the ingredients list and choose plant milks that are free from added oils.

Milk: Dairy milk is a rich source of protein, calcium, and vitamins such as vitamin D and B12, which support bone health, muscle function, and immune health. It is also high in riboflavin (vitamin B2), which aids in energy production. It also provides phosphorus and potassium, essential for cell function and blood pressure regulation. 

Note: Milk is high in saturated fats and lactose which can be problematic for those who are lactose-intolerant and those with high cholesterol.

Greek yogurt: Greek yogurt is protein-rich and supports muscle repair. It provides calcium for bone health and probiotics for gut health. With vitamins B12 and D, it boosts energy and immune function. Lower in sugar than regular yogurt, it aids in blood sugar management and is versatile in various dishes.

Berries: Blueberries and other berries are rich in antioxidants, particularly flavonoids, which help protect against cell damage and reduce inflammation. They are a great source of vitamin C, supporting immune function, and fibre, which aids in digestion and blood sugar regulation. Berries are also low in calories, making them excellent for weight management. Regular consumption has been linked to improved heart health and may support brain function, potentially reducing the risk of cognitive decline with age.

Nuts and Seeds: including almonds, walnuts, chia seeds, and pumpkin seeds, are nutrient-dense and provide a rich source of healthy fats, particularly omega-3 fatty acids, which support heart health. They are high in protein, fibre, and essential minerals like magnesium, iron, and zinc, promoting muscle function, immune health, and bone strength. Rich in antioxidants, nuts and seeds help reduce inflammation and protect against cell damage. They can also support blood sugar regulation, promote digestive health, and aid in weight management by enhancing feelings of fullness.

Cinnamon:  is a powerful antioxidant with anti-inflammatory properties. It can help regulate blood sugar levels, making it beneficial for managing diabetes. Rich in cinnamonaldehyde, it may also have antimicrobial and anti-fungal effects. Cinnamon is also known to boost brain function, improve heart health by reducing cholesterol, and may support digestive health by easing discomfort. Its distinct flavour makes it a versatile addition to both sweet and savoury dishes.

Cacao powder: High in magnesium, iron and antioxidants. Boosts fatigue, Cardiovascular benefits, boosts mood, reduces inflammation.

Turmeric: Turmeric, rich in curcumin, is a powerful anti-inflammatory and antioxidant. It supports joint health, aids in digestive issues, and may protect against neurodegenerative diseases. Turmeric also promotes heart health, improves cholesterol levels, and boosts immune function. Pairing it with black pepper enhances its absorption.

Maca: is a nutrient-rich root vegetable known for its potential to boost energy, stamina, and endurance. It is rich in vitamins, minerals, and antioxidants, supporting hormonal balance, particularly in menopause and fertility. Maca may improve mood, reduce stress, and enhance mental clarity. It is also linked to improved sexual health, supporting both libido and performance. Additionally, Maca can support bone health, immune function, and overall well-being.