The nutritional benefits of our favourite foods

Blueberries are rich in iron, calcium, magnesium, zinc and vitamin K which is thought to improve bone strength and structure. They have also been associated with lowering blood pressure, managing diabetes and promoting a healthy digestive system.

Our favourite foods

“At the moment I love to snack on blueberries! If I have more time, I will make a banana and peanut butter smoothie. My favourite ingredient has to be cinnamon, I love adding it to coffee.” – Kat.

Cinnamon has been used for thousands of years, it has been proven to reduce blood pressure. Due to its antioxidant, anti-inflammatory and immunity boosting properties, cinnamon is considered one of the most beneficial spices.

“I like to snack on watermelon, especially when it’s a warm day! My favourite ingredient? I like to add garlic to my cooking.” – Barna.

Garlic is high in potassium, calcium, vitamin B6, vitamin C and selenium. It has been shown to improve cholesterol levels, lower blood pressure and is thought to help prevent blood clots.

“I love snacking on nectarines, they are so sweet! My favourite ingredient to add would be ginger, I can’t get enough of it.” – Kim.

Nectarines are a great way to get a hit of nutrients, while also satisfying your sweet tooth. Ginger is known for its stomach-settling properties (morning sickness in particular!) which is why you are so often recommended ginger and hot lemon when you’re unwell! As well as this, ginger is known for its ability to help treat chronic indigestion.

“Back home I would often snack on taralli and/or some fruit (usually melon with parma ham!) – now that I have moved to the UK, I will usually grab a piece of fruit if I am hungry. My favourite ingredient is olive oil.”  – Ben.

Melon is high in nutrients and is great to keep the body hydrated. When teamed with parma ham, it makes a deliciously light snack while also satisfying all your flavour needs.

“My favourite snack is Greek yoghurt topped with chopped strawberries, blueberries and a grating of dark chocolate!” – Mel.

Greek yoghurt is a great snack, breakfast or dessert option. It is surprisingly high in protein and much lower in carbohydrates than normal yoghurt. The probiotics in Greek yoghurt are thought to boost immune function and improve digestive function and topping it with fresh fruit helps you get some of your five-a-day!

“I like paprika. I add it to everything and think it tastes great with beef and sweet potato wedges.” – Carl.

Paprika is a great alternative to the often sugar and salt-filled flavourings you can buy in the supermarket. It adds a nice, fiery flavour while also providing the body with vitamin C.

“Grapes are one of my favourite snacks, they are sweet and satisfying. My favourite ingredient has to be fresh chilli peppers.” – Matt.

Fruits and vegetables have all been linked with a reduced risk of diabetes, heart disease and many other conditions. They are a natural anti-inflammatory, rich in fibre and high in potassium.

Chillies are a great source of antioxidants. They are rich in vitamin A, iron and potassium. Chilli peppers are known for their heat – which comes from capsaicin. While the potential benefits are varied and unproven, it has been linked with promoting weight-loss.

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Written by Ellen Lees
Head of Content.
Written by Ellen Lees
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