Nutrition has to do with everything in life. It is related to health, beauty and wellbeing among others. Accordingly, it is important to know what to eat, when you want:

To boost your immunity:
Kiwi fruit: You know that vitamin C plays a big role in your immune system, but did you know that kiwi has twice as much vitamin C than oranges.

Have two to three kiwis a day or have it as a concentrated juice.

Probiotic yogurt: I personally advise you to keep this friend in the fridge. It helps multiply the level of good bacteria in the digestive tract and prevents pathogens from entering your system.

Oysters: An excellent source of zinc, oysters play an essential role in enzyme system regulation. That is why you need to increase oysters consumption to boost your immunity. Smoked oysters on wholegrain toast are tasty, nutritious and full of zinc.

To control your cholesterol:
Oats: Made up of soluble fiber and beta- glucan, oats help to flush out harmful cholesterol. The beta- glucan in oats binds with bile acids that are made from cholesterol and help remove them from the body before they get absorbed.

Raw nuts: Nuts are rich in unsaturated fatty acids which are needed to decrease cholesterol level, just as avocados and olives do.

Eating 45g of nuts a day (one handful) reduce the risk of heart diseases. Also try raw walnuts and almonds as a snack.

Fatty fish: Eating fish two or three times a week can lower Low Density Lipoprotein (LDL) which is often called ‘bad cholesterol’, in two ways: by serving as a replacement for meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.

Dark chocolate: Consuming dark chocolate can improve several important risk factors for heart disease. In a controlled study, cocoa powder was found to significantly decrease oxidized LDL cholesterol in both men and women. It also increased High Density Lipoprotein (HDL), the so-called ‘good protein’ while lowering total LDL for those with high cholesterol.

To enhance your energy:
Breakfast cereals: Choose wholegrain breakfast cereals to get an energetic morning and to keep that energy for the rest of the day. Many breakfast cereals have added vitamin B like thiamin and vitamin B12, so check the nutritional panel of the packet while shopping.

Red lean meat: If you feel weak, tired or lazy, one of your first stops is checking your iron intake. Iron deficiency is a significant health problem. Too little iron intake in daily meals while high demands at certain stages of life are needed, can lead to low iron stores in the body, which causes anemia. Lean red meat is one of the richest sources of iron, so aim to have 3 to 4 servings a day (almost 150 g).

Eggs: Not only are eggs a tremendously satisfying food but also full of energy that can help fuel your day. They are packed with protein, which can give you a steady and sustained source of energy. Additionally, leucine is the most abundant amino acid in eggs, and it is known to stimulate energy production in several ways. Eggs are also rich in B vitamins. These vitamins help enzymes perform their roles in the process of breaking down food for energy

Sweet potatoes: Aside from being delicious, sweet potatoes are a nutritious source of energy for those looking for an extra boost. Thanks to sweet potatoes’ fiber and complex carb content, your body digests them slowly, which provides you with a steady supply of energy.

To support your skin health:
Berries: Some nutrients are very beneficial to your skin health. Richly pigmented purple and red fruits are packed with antioxidants called Anthocyanins that have shown to have anti-ageing properties, specifically for the skin and the brain cells.

Berries also are rich in vitamin C, which is needed to build collagen, and maintain elasticity and firmness in the skin.

Tomatoes: Rich in vitamin C, tomatoes contain lycopene which is an excellent antioxidant. Consuming lycopene-rich tomatoes protect against sun induced skin ageing; this is because it has the ability to neutralize the free radicals that form when skin is exposed to ultraviolet light.

Avocados: Avocados contain healthy fats which can help your skin stay moisturized and firm. They also contain vitamin C and E, which are important nutrients that your body needs to support healthy skin and fight free radical formation. Avocados are also rich in biotin, a B vitamin that some nutritionists believe can help promote healthy skin and hair. A deficiency of biotin can lead to skin problems such as rashes, ache, psoriasis, dermatitis and overall itchiness.

Leafy greens: Folate in green leafy vegetables can help prevent cellular DNA damage. It helps your skin, your hair and nail cells to divide, repair and renew.

Almost many beauty products now contain Folate, known as Folic acid on packaging.
And, of course, exercise well, sleep tight and let your personality shine!

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