Let’s talk about health and diet for a bit. I made some changes to my regiment of eating the last couple of weeks and it made a very big difference in the way I feel and function. So I made a quick list of the foods that will increase your health and happiness. These foods are very beneficial and even if you can’t follow a strict diet, you can still incorporate at least one of these every day in to your diet plan.

I have created a mixture of foods that are affordable, easy to find and taste good.

Let’s go!

#1 Spinach

There was a reason why Popeye was eating all that Spinach – rich in Iron, which helps deliver energy-sustaining oxygen to your cells. Spinach is cheap, easy to find, tastes good and can be use and prepared in many ways. Spinach is one of those underrated super foods that many people ignore or just don’t consider adding to their diet. Consider adding it to your salad, soup or stew.

Health Benefits:

  • good for your healthy cardiovascular system
  • lower high blood pressure
  • helps maintain your vigorous brain function, memory and mental clarity
  • important for skin, hair and bone health

Source of:

Vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is a very good source of dietary fibre, phosphorus, vitamin B1, zinc, protein and choline.

Spinach Meal Ideas:

Spinach and Chicken soup / Spinach Lasagna / Leek, Potato and Spinach Stew / Creamed Spinach / Spinach Salad with Tuna

#2 Tomatoes

Tomatoes is  my favourite vegetable (well technically it’s a fruit, but it feels more like a veggie to me). So delicious and healthy you just can’t go wrong with that one. Tomatoes come in different types (cherry, plum, bull’s hearth and more) and are used in many different ways. Sold in every store and market, relatively cheap and delicious. Incorporate them in your diet have at least 1-2 a day.

Health Benefits:

  • Reduces Cholesterol and Protects the Heart
  • Improves Vision, Healthy Skin, Digestive Health
  • Rich Source of Vitamins and Minerals
  • Abundant Source of Antioxidants

Source Of:

Vitamin C, biotin, molybdenum and vitamin K. They are also a very good source of copper, potassium, manganese, dietary fibre, vitamin A (in the form of beta-carotene), vitamin B6, folate, niacin, vitamin E and phosphorus.

Tomatoes Meal Ideas:

Heirloom Tomato Salad with Rosemary / Tomato Basil Salmon / Garden Fresh Tomato Soup / Tropical Tomato Salsa / Tomato Pasta with Arugula and Parmesan

#3 Apples

“An apple  day, keeps the doctor away” there is a reason for that saying still to be used. One apple a day will probably not  keep you in perfect health, but it will definitely be the first step towards a healthier lifestyle. Ridiculously cheap, sold in almost every country in the world and easy to consume, apples are a super food that you can consume daily.

Health Benefits:

  • promotes heart health
  • functions as antioxidant
  • helps guide skin and bone cell development
  • keeps your skin healthy

Source Of:

Apple is a good source of fibre, including both soluble and insoluble pectins, and it’s also a good source of vitamin C. Apple nutrients are disproportionately present in the skin, which is a particularly valuable part of the fruit with respect to its nutrient content.

Apples Meal Ideas:

Apple crumble loaf / Apple & sultana muffins / Little toffee apple cake / Apple, pear & cherry compote / Apple Pie

#4 Strawberry

If I have to choose between candy or strawberries I will always go with the strawberries. Super delicious, not that expensive and can be used and prepared in many ways. Strawberries are really healthy and if you have a sweet tooth they can be a substitute for all the candy and sugar you crave.

Health Benefits:

  • promotes eye health
  • fights bad cholesterol
  • regulates blood pressure
  • helps with weight management

Source of:

an excellent source of vitamin C and high in flavanoids (bioactive compounds), fibre, potassium, and several antioxidants. Folate (B9), Manganese, Pelargonidin, Ellagic acid, Ellagitannins and Procyanidins

Strawberries Meal Ideas:

Sweet and tart strawberry salad / Strawberry shortcake / Strawberry Spinach Salad / Low Sugar Strawberry Rhubarb Crumble / Strawberry jam

#5 Eggs

I really like eggs, many ways to make them, dirt cheap and super healthy. Eat from 2-4 eggs a day, the health benefits are endless.

Health Benefits:

  • Strong muscles
  • Brain health
  • Good energy production
  • A healthy immune system

Source of:

Vitamin A, Folate, Vitamin B5, Vitamin B12, Vitamin B2, Phosphorus, Selenium. Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.

Eggs Meal Ideas:

Eggs Benedict Burger / Scrambled Eggs on toast / Cheese omelette / Baked eggs with potatoes, mushrooms & cheese / Baked eggs with ham & spinach

#6 Oranges

I love orange juice, but I’m not a big fan of the fruit (strange, I know). But never the less oranges are a super food that is packed with vitamins, tasted good (if you like that type of flavour), easy to find, and relatively cheap.

Health Benefits:

  • lower cholesterol
  • fight against viral infections
  • good eye health and protect vision
  • regulate high blood pressure

Source of:

vitamin C, dietary fibre, B vitamins including vitamin B1, pantothenic acid and folate as well as vitamin A, calcium, copper and potassium.

Oranges Meal Ideas:

Root-Vegetable Soup with Orange, Ginger, and Tarragon / Roasted Chicken with Dates, Citrus, and Olive / Orange and Parsley Salad / Maple-Orange Granita / Green Salad with Citrus Dressing


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