Supercharge Your Health: 10 Must-Eat Foods for 2025

Top 10 Healthy Foods to Eat This Year

Written by Roxane Shymkiw

When it comes to living a healthy and vibrant life, the foods that we choose to fuel our bodies with plays an important role. A diet that includes lots of variety and is full of nutrient dense foods will not only support our overall health but also improve our mental clarity, mood, and energy levels. So does that mean chocolate cake is out? No, as I definitely plan to celebrate National Chocolate Cake Day today. What it does mean, however, is that we should try to be more mindful and conscious of our food choices and make it a goal to add more of these top foods into our daily routine to help us thrive and feel our best.

1.      Avocados

Avocados are rich in monounsaturated fats, prebiotic fibre, and carotenoids that can help promote cardiovascular health, healthy weight, and improve cognitive function.

Ways to add to your diet: Toss it into salads, mash on grainy toast with a pinch of sea salt and chili flakes or add to a smoothie to give it a creamy texture.

2.      Berries

Berries such as blueberries, raspberries, and blackberries, have antioxidant and anti-inflammatory properties that help protect the body as we age. The fibre in berries also feeds the good microbes in your gut promoting digestive and immune health.

Ways to add to your diet: Enjoy with plain Greek yoghurt sprinkled with nuts and seeds for a nutritious and satisfying snack.  

3.      Cruciferous vegetables

Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and leafy greens like kale and Swiss chard are powerhouses of vitamins, minerals, and antioxidants that combat oxidative stress, help reduce inflammation and reduce the risk of chronic disease.

Ways to add to your diet: Drizzle hearty vegetables with olive oil, sea salt and lemon zest and roast in the oven. Leafy greens are delicious sautéed with olive oil, sliced garlic, and a bit of fresh ginger.

4.      Bone broth

Bone broth contains glycine that can support a deeper, more restorative sleep. It’s also a great source of collagen and gelatin that may improve joint, skin, and gut health.

Ways to add to your diet: Delicious on its own and a great base for soups, stews and sauces.

5.      Fermented foods

Fermented foods such as kefir, yoghurt, miso, kimchi, sauerkraut, and kombucha are rich in probiotics and can help balance and support a healthy gut microbiome. Research has shown that a healthy gut is linked to improved immunity, mood, and brain health as well as playing a role in hormone health.

Ways to add to your diet: Kombucha is a refreshing drink and a great alternative to juice or soda. Try kimchi as a side to eggs and kefir or yoghurt in overnight oats.

6.      Legumes

Legumes such as black beans, chickpeas, and lentils are high in protein and fibre which helps to slow the absorption of sugars and maintain steady blood sugars.  

Ways to add to your diet: Smash chickpeas with avocado, lime, and freshly chopped cilantro for a sandwich filling or mixed beans with oats, spices and vegetables to make bean burger patties.

7.      Nuts and seeds

Nuts and seeds are a great source of magnesium, a mineral that is essential in over 800 enzymatic reactions in the body, including regulating heart rhythm, building bone, relaxing muscles and nerves, and calming the mind.

Ways to add to your diet: Raw nuts and seeds are a great snack or sprinkled on salads, oatmeal or yoghurt.

8.      Whole grains

Whole grains such as brown rice, quinoa and barley are high in soluble and insoluble fibre which helps support healthy cholesterol levels and digestive and hormone health.

Ways to add to your diet: Whole grains are a great addition to soup or as the base for a bowl served with roasted vegetables, protein, and a creamy tahini sauce.

9.      Fatty fish

Fatty fish like as salmon, sardines, and mackerel are an excellent source of protein, which is essential for muscle building, and cell/tissue repair, and omega 3 fatty acids that support brain health, reduce inflammation, and promote heart health.

Ways to add to your diet: Grill, bake or slow roast with a bit of olive oil, garlic, lemon, thyme and oregano for a simple and healthy meal.

10.  Dark chocolate

A good quality dark chocolate with a high cocoa content (+70%) contains flavonoids that may improve heart health by helping to lower blood pressure, improve blood flow to the heart and brain, and improve cholesterol levels.

Ways to add to your diet: Enjoy it on its own in moderation or today, in a slice of cake.

Let’s Work Together to Reach Your Goals!

Eating nutrient-dense foods is one of the best ways to fuel your body and mind, helping you thrive and feel your best all year long. By incorporating more of these powerhouse foods into your daily routine, you're setting yourself up for success in maintaining balanced energy, improved mood, and long-term health. Remember, it’s all about balance and making mindful choices that support your wellness goals.

If you're ready to take your health to the next level and create a personalized plan that aligns with your needs, schedule a Discovery Call with us today. Together, we can build a sustainable approach to your nutrition and well-being that supports your unique goals. Whether it's balancing your diet, boosting your energy, or improving your gut health, I’m here to help you thrive.

References

1.    Dreher, M. L., Cheng, F. W., & Ford, N. A. (2021). A comprehensive review of Hass avocado clinical trials, observational studies, and biological mechanisms. Nutrients, 13(12), 4376. https://doi.org/10.3390/nu13124376

2.    Leeuwendaal, N. K., Stanton, C., O’Toole, P. W., & Beresford, T. P. (2022). Fermented foods, health and the gut microbiome. Nutrients, 14(7), 1527. https://doi.org/10.3390/nu14071527

3.   P, N. P. V., & Joye, I. J. (2020). Dietary Fibre from Whole Grains and Their Benefits on Metabolic Health. Nutrients, 12(10), 3045. https://doi.org/10.3390/nu12103045

4.  Ludovici, V., Barthelmes, J., Nägele, M. P., Enseleit, F., Ferri, C., Flammer, A. J., Ruschitzka, F., & Sudano, I. (2017). Cocoa, blood pressure, and vascular function. Frontiers in Nutrition, 4. https://doi.org/10.3389/fnut.2017.00036