Understanding the importance of what we eat goes beyond simply satisfying hunger—it's about tapping into the unique benefits of different foods and nutrients to support both our physical and mental well-being.
But what exactly should we be eating to fuel our bodies and minds?
Whether it's boosting brain function, enhancing natural beauty, or nurturing our inner selves, let's dive into the tasty options that promote our health and well-being.
Feeding Your Mind
Preparing for a crucial exam or simply aiming to boost your cognitive abilities?
Look no further than your plate for natural brain-boosting solutions. Whether you're striving to enhance memory or facilitate learning, your dietary choices can play a pivotal role in supporting brain health.
Discover the top three nutrients that promote brain health:
1. Omega-3 Fatty Acids
Omega-3, a polyunsaturated fat, is deemed an essential nutrient as our bodies cannot produce it naturally. Extensive research highlights its pivotal role in bolstering brain function, particularly in enhancing communication within the brain.
To amp up your Omega-3 intake, consider incorporating these top three foods or supplements:
- Mackerel (5.5g per 100g)
- Salmon (4g per 100g)
- Cod liver oil (1.7g per tablespoon)
2. Vitamin D
Ensuring adequate intake of essential vitamins is crucial for optimal brain health. Vitamin D, in particular, is instrumental in safeguarding nerve cells against damage and degeneration.
To boost your daily Vitamin D intake, consider these nutrient-rich foods:
- Sardines (34mg in 100g)
- Liver (49mg in 100g)
- Red meat (27mg in 100g)
3. Protein
Often associated with muscle building, protein also plays a vital role in brain function. Neurons in the brain rely on proteins known as amino acid neurotransmitters for communication. Therefore, maintaining adequate protein levels is essential for optimal cognitive function.
If you're seeking to up your protein intake, keep an eye out for these protein-rich foods:
- Chicken (31g in 100g)
- Pork (25.7g in 100g)
- Beef (20g in 100g)
By prioritising these brain-boosting nutrients in your diet, you can nourish your mind and support peak cognitive performance.
Fuelling Your Body
When it comes to supporting your body's natural healing and growth processes, food is your daily best friend. Discovering the top three ingredients that contribute to overall health is a journey worth taking.
1. Protein
Vital for growth and repair, protein stands as a cornerstone nutrient for growth and repair, as every cell in your body relies on amino acids found in proteins.
Whether it's for children, teenagers, or pregnant women undergoing rapid growth, a protein-rich diet is essential for cell regeneration and growth.
Look to incorporate these protein powerhouses into your meals:
- Chicken (31g per 100g)
- Pork (25.7g per 100g)
- Beef (20g per 100g)
2. Calcium
Supporting healing and growth, calcium isn't just crucial for bone health—it's also vital for healing after injuries or surgeries.
Boost your calcium intake with these nutrient-rich sources:
- Soybeans (197mg per 100g)
- Milk (128.9mg per 100ml)
- Salmon (9mg per 100g)
3. Vitamin B
Fuelling recovery and muscle growth, vitamin B, particularly vitamin B3, isn't just a favourite among bodybuilders—it's also essential for muscle recovery and growth.
Elevate your vitamin B3 consumption with these nutritious options:
- Salmon (8.045mg per 100g)
- Lean red meat (6.25mg per 100g)
- Eggs (1.1mg per 100g)
Fit Food's favourite ways to fuel your body with food
Chicken is a really versatile protein, explains Conrad our Head Chef.
"Chicken is a powerhouse of essential nutrients, boasting a bounty of protein, niacin, selenium, and phosphorus. Packed with B vitamins such as niacin, B6, and B12, it fuels energy production, aids DNA synthesis, and supports brain health. With its low calorie count and high protein content, chicken emerges as a top contender for those pursuing weight loss goals."
You can trial Conrad's signature Chicken Pesto Pasta Salad dish showcasing succulent chicken breast, served atop a bed of pesto-infused penne pasta and crisp lettuce here.
Natalie, the co-founder of Fit Food, is also a big fan of incorporating chickpeas into her diet.
"Chickpeas are a great nutrition choice, brimming with vitamins, minerals, and fibre. They not only aid in weight management and digestion but also reduce the risk of disease. Moreover, their high protein content makes them an excellent addition to any diet."
Indulge in our flavourful Lamb Kofta with Pilaf and Tzatziki, featuring fragrant spices, aromatic basmati rice pilaf, hearty chickpeas, and a creamy, lactose-free tzatziki.
Ready to Begin Your Path to a Healthier and Happier You?
If you like the idea of naturally improving your health, why not try adding some of these healthy foods to your meals?
And if you're not sure how to begin, don't worry! Our delicious pre-made meals are conveniently delivered to help you feel great and get you on track toward a healthier, more vibrant future you.
