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Today’s Gulf Report
The New Year is upon us, which means that it only takes hours for the hedonism surrounding New Year’s Eve to fade away and everyone starts looking for ways to better themselves in 2022.
If you want to give yourself a little health boost in 2022, rather than thinking about which foods you should refrain from, the British Nutrition Foundation (BNF) suggests looking at nutrient-rich foods you can add to your diet.
A spokesperson for the British Nutrition Foundation (BNF) suggested eating nutrient-dense foods will help those feeling vitamin deprived in the wake of the festive party season.
“We want people to eat a range of fruits and vegetables, but we’ve tried to strike a balance between suggesting specific foods that are rich in nutrients but aren’t expensive or convenient,” a BNF spokesperson told The Independent.
Salmon provides a range of vitamins and minerals, including omega-3s as well as protein, vitamin D, selenium and iodine.
The BNF recommends eating two servings of fish per week, one of which should be oily like salmon. Registered dietitian Daniel O’Shaughnessy, aka The Naked Nutritionist, advises choosing wild salmon where possible because it is rich in omega-3 content and is usually pink in color, meaning it contains more of the antioxidant, astaxanthin, which studies have shown has been Find it to improve skin health.
The BNF says oats are a great source of fiber, providing a specific type called beta-glucan, which can help lower cholesterol.
The organization suggests incorporating it into your breakfasts if possible, either by making porridge or oats overnight.
Plant-based proteins like lentils and beans are a rich source of fiber, says the BNF. They also contain iron and folic acid, which may help increase energy levels.
Writer and nutritionist Jo Travers suggests making dahl with lentils, when you can add plenty of veggies for extra nutrients.
If you add turmeric, you can take advantage of the anti-inflammatory effect while enjoying a slow-release carbohydrate meal.
Nuts are often praised by health professionals for their fiber, protein, and unsaturated fat content. The BNF notes that they also provide a range of key nutrients like thiamine and iron, which can help with energy and support your immune system.
Choose the unsalted varieties and keep servings to a small handful because they are high in calories, the BNF warns.
Tomatoes are often underrated. But the BNF says it’s rich in vitamin C and natural phytochemicals like lycopene, the natural pigment that gives tomatoes their vibrant red colour.
As for how to eat it interesting, try thinking beyond caprese salads and pasta sauces. You can add tomatoes to curries, soups, or vegetable baked goods.
Apples provide soluble fiber as well as polyphenols, which can treat digestion issues and help protect you from cardiovascular disease, the BNF notes.
It is best eaten either as a healthy snack or with porridge for breakfast.
We’ve all heard this before. But leafy greens are one of the healthiest foods thanks to the multivitamins they contain.
Vegetables like spinach, broccoli, and cabbage tend to provide vitamins C and A, folate and potassium, BNF notes, thus boosting immunity, energy, and skin health.
Broccoli is also one of the most nutritious foods, says O’Shaughnessy, because it contains DIM (Di-indolyl Methane), a powerful aromatase inhibitor. This means that it can support hormone balance.
Plain yogurt may seem uninspiring but it’s a great base for snacks and desserts when you’re trying to avoid sugary foods, says BNF.
It also provides protein, calcium, riboflavin and iodine, which play a vital role in thyroid health.
Choosing the regular versions also means that you avoid any added sugars. For flavor, try adding dried or fresh fruit, or nuts and seeds.
Carbohydrates from whole grains such as bread, pasta, wheat or freekeh are quick and easy to cook and rich in fiber as well as nutrients like niacin and phosphorous, which help the body repair tissues and cells.
“These foods give us the energy we need to function without spikes in blood sugar,” Travers says. “Stick to a fist-sized portion at a time.”
Citrus fruits are in season at this time of year, which means they’re a sustainable choice as well as being healthy.
The BNF says foods like oranges, lemons and grapefruit are rich in vitamin C, and provide folate, which helps convert carbohydrates into energy which is important for women during pregnancy.
You can easily add lemon and lime to your diet by adding them to salad dressings or using them to season other dishes, which the BNF says may help you cut back on salt.