We are what we eat, so what should we choose?

Here are some of our favourite healthy foods for 2021:

  • Bone broth – promotes gut health (constipation, bloating, intolerances), strong bones and joints, good memory and sleep, and improves immunity
  • Fatty fish – enhances memory, lowers dementia and stroke risk (go for salmon, trout, mackerel, sardines and herring)
  • Dark chocolate – magnesium helps with mental clarity and weight loss
  • Nuts and seeds – contain Vitamin E which reduces cognitive decline. Flax seeds have Vitamin B and antioxidants which helps you with mental focus
  • Avocado and whole grains – mono-saturated fats are good for lowering bad cholesterol (LDL) and reducing cardiovascular risks
  • Blueberries – boost memory and concentration
  • Greens such as kale, beets, watercress and spinach – vitamins, antioxidants, minerals, calcium lowers cancer risk, improves immunity, reduces heart disease and aids vision. Even herbs are healthy!
  • Beans – lowers cholesterol and the risk of heart disease
  • Spices such as cinnamon, ginger and nutmeg – lowers inflammation.

The world’s largest nutrition research, the NutriNet-Santé study, has for the last 15 years collected dietary assessments on over 170,000 people. A couple of key findings include:

  • Avoid ultra-processed foods, which are correlated with cancer, cardiovascular disease, early death, depressive symptoms, type 2 diabetes, obesity, and gastrointestinal disease (just 10% more processed foods leads to a 10% higher risk of all cause cancer)
  • Organic food is actually healthy – lower risk of obesity, metabolic syndrome, lymphoma and breast cancer

Here are some recipes you could try:


  • https://yourhealthtube.com/7-reasons-try-bone-broth-new-magical-elixir-celebrities3/
  • https://yourhealthtube.com/brain-food-improve-memory-concentration2/
  • https://www.medicalnewstoday.com/articles/what-have-we-learned-from-the-worlds-largest-nutrition-study#Ultra-processed-foods
  • https://www.healthline.com/nutrition/leafy-green-vegetables#TOC_TITLE_HDR_10
  • https://www.medicalnewstoday.com/articles/320192#benefits