Sauerkraut and kimchi
Fermented foods are gaining more attention in the nutrition world thanks to their positive effects on your gut microbiome. Sauerkraut and kimchi are both made from fermented cabbage, a food that’s naturally high in fibre and vitamins C and K. They’re also rich in glucosinolates, compounds that may help lower inflammation and potentially fight cancer. Says nutritionist and registered dietitian Michelle Loy: “I eat fermented foods every day because they contain probiotics, which promote digestive health and may have additional benefits like weight management and mental health.”
You may know that dried plums are great for keeping you regular, but nutritionists know there’s more to prunes. Dietitian Kara Golis says, “I eat a few prunes every morning. The potassium and magnesium in prunes support bone health, according to a 2017 study in the journal Nutrients. And unlike many dried fruits, prunes have a relatively low glycaemic index, meaning that they are digested and absorbed slowly by the body.” Try them as a healthier way to sweeten up your cereal, baked goods and smoothies.
Extra virgin olive oil
This key ingredient in the heart-healthy Mediterranean diet is a daily addition to registered dietitians’ meals. Nutritionist and registered dietitian Elena Paravantes Hargitt is one of them. “Apart from being a good source of monounsaturated fats, extra virgin olive oil contains numerous polyphenols and is associated with the prevention of several chronic diseases. It also increases the absorption of certain nutrients.”