The best way to eat your way to health is by including nutritional superfoods into your daily diet. It’s so easy to add nutrient-rich, flavoursome foods and create healthy recipes which will also bring long-term health benefits.

Nutrients in foods are synergistic – working together to benefit your entire body. Many superstar foods contain phytonutrients that promote good health due to their antioxidant and anti-inflammatory properties.

To really boost your immunity, try incorporating the following foods into your meals:

ONIONS contain a high concentration of quercetin, an antioxidant that helps protect and strengthen damaged cells. Onions are great for raising good cholesterol levels, lowering high blood pressure and helping to thin the blood, warding off blood clots.

GARLIC increases immune function by promoting the growth of white cells – the body’s natural germ fighters. Garlic has been proven to slow the growth of harmful bacteria, yeasts and fungi. Fresh garlic is always the best choice and is a good alternative to antibiotics. Both fresh and dried garlic have been shown to lower harmful LDL cholesterol and high blood pressure

BROCCOLI is rich in magnesium and vitamin C, which is known to help fight infections and viruses and is considered one of the most powerful immunity boosters available. Vitamin C promotes the production of interferon, an antibody that blocks viruses and infections from getting deep into cells.

QUINOA is perfect as a fast and filling nutritional breakfast – just add almond milk for an added boost of protein. Not strictly a grain, quinoa (pronounced keen-wah) is derived from the seed of a plant related to spinach and is a true superfood. It is a complete protein food, which means it contains all the essential amino acids your body needs to build muscle and repair itself.

KALE is a fibre-rich, dark green leafy vegetable which looks similar to spinach and is jam-packed with essential vitamins and minerals. The vitamin A and C in kale is fantastic for your skin and can slow down premature ageing. It also contains lutein, a nutrient that is beneficial for your body and complexion, and also brightens the whites of the eyes. One serving of cooked kale provides more than half the recommended daily allowance of vitamin C.

WILD SALMON is a great source of protein and contains minerals such as iodine, potassium and zinc. It also contains omega-3 fats – the ultimate anti-ageing nutrient and a major component of brain and nerve tissues. Omega-3 fats are also beneficial for good eyesight. Wild salmon contains loads of vitamin D and selenium for healthy hair, skin, nails and bones

NUTS are not only yummy but also contain healthy oils, fibre, vitamins, minerals, potent phytochemicals and the amino acid arginine. Walnuts are one of the best plant sources of protein, and all nuts are beneficial for heart health – eating a handful of nuts five times a week reduces your risk of coronary heart disease.

SPINACH is bursting with delicious health benefits. It contains a cross section of phytonutrients and antioxidants, including vitamins K, C, and E.

SARDINES are high in omega-3 oils, contain almost no mercury (unlike larger fish), and are loaded with minerals such as calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese, and are rich in vitamin B.

EGGS have had a chequered past, but it has now been proven that eating eggs in moderation will not give you high cholesterol as originally reported. In fact, eggs have stellar stats, full of high-quality proteins, essential minerals and vitamins, including vitamin B12 and folate.

Include these into your daily food intake and not only will you prevent disease your training intensity and results will sky rocket!

For advice on nutrition and food plans please feel free to contact me rich@121fitnesstraining.co.uk