Milk is made up of water, muscle-healing protein, sugar and calcium, leading to a beverage that is beneficial and multi-purpose. It is particularly useful for upping activity and post-exercise recovery. Milk also has slow-digesting casein proteins which boost serotonin and melatonin, facilitating good rest and assistance with falling asleep.
2. Dried fruit
Dried fruit is a concentrated source of carbohydrate, therefore is effective in boosting energy through natural sugars. They also contain fibre, potassium, phytonutrients, vitamins and minerals.
3. Broccoli (and other green veg)
Broccoli, kale, spinach and green cabbage are home to free-radical-busting antioxidants, digestion-promoting fibre, as well as many vitamins and minerals. These are some of the most nutrient-dense foods you will find to be easily accessible, and are a great source of folate, helpful for the heart and women hoping to conceive.
4. Sweet potatoes
Sweet potatoes are extremely versatile and are a healthier choice than regular potatoes. The vege also has disease-fighting beta-carotene, iron, fibre and vitamin C.
Tomatoes contain an antioxidant called lycopene which is what gives the fruit its red colour. Lycopene is known to be a powerful nutrient to help prevent prostate cancer in men. Tomatoes also contain high levels of vitamin C.
Bananas are a super convenient fitness food; compact, easy to eat and loaded with nutrients. Including the whole banana - yes, including the peel - in a smoothie, will give you a huge amount of potassium and mood-boosting serotonin and eye-protecting lutein.
7. Brazil nuts
Nuts are high in vitamins, minerals and fibre, however Brazil nuts are also a great source of selenium. Selenium is a mineral and micronutrient which helps to maintain a healthy immune system and protects against heart disease. The good fats in nuts assist in the lowering of cholesterol levels, however be aware of their high caloric nature.
Blueberries are considered a superfood due to their high level of free-radical-busting antioxidants. Free-radicals risk damaging cells, causing disease and triggering signs of premature ageing. Also, berries are considered lower in calories than most other fruits.
Salmon is an excellent source of Omega-3 which is known as a fatty acid that keeps the heart healthy and improves brain function.
Cocoa is rich in magnesium, antioxidants and amino acids, making it very nutritious. Getting as close to the whole bean as possible will give you the full benefit of cocoa. Cocoa nibs or powder are the best options, which can be sprinkled on yoghurt, fruit or mixed in with granola.