This picture is used for illustrative purpose.

Gulf Today Report

It’s not too late to start working to build the summer bodies as the temperature starts to rise. So gear up to achieve the goals to feel more confident rather than just putting on those extra kilos.

If you want to give yourself a bit of a health boost in 2020, rather than thinking about which foods you should cut out, the British Nutrition Foundation (BNF) suggests looking at which nutrient-rich foods you can add to your diet.

1. Salmon

Salmon provides a range of vitamins and minerals, including omega 3s as well as protein, vitamin D, selenium and iodine.

The BNF recommends having two portions of fish per week, one of which should be an oily type like salmon. Wild salmon would be a better option because it is richer in omega-3 content and usually pinker, which means it has more of the antioxidant and astaxanthin which also improves the skin health.

Keep yourself in the pink of health with nutrient-rich food.

2. Oats

The BNF says that oats are a brilliant source of fibre, providing a specific type called beta glucan, which can help to lower cholesterol.

Incorporate them into your breakfast if possible either by making porridge or overnight oats.

3. Lentils

Plant-based proteins like lentils and beans are a rich source of fibre, says the BNF. They also contain iron and folate, which could help boost energy levels.

If you add turmeric, you can benefit from the anti-inflammatory effect as well while enjoying a slow-release carbohydrate meal.

4. Nuts

Nuts are often lauded by health professionals as they are full of fibre, protein, and unsaturated fat content. The BNF notes that they also provide a range of key nutrients like thiamin and iron, which can help with energy and support your immune system.

Go for unsalted varieties and keep portions to a small handful as they’re high in calories.

5. Tomatoes

Tomatoes are often underrated. But the BNF says they are rich in vitamin C and natural phytochemicals like lycopene, the natural pigment that gives tomatoes their vibrant red hue.

A file photo of healthy foods.

6. Apples

Apples provide soluble fibre as well as polyphenols, which can treat digestion problems and help protect you from cardiovascular disease, notes the BNF.

They are best eaten as either a healthy snack, or with porridge for breakfast. 

7. Green vegetables

We've all heard this one before. But leafy green vegetables are one of the healthiest foods around, thanks to the multiple vitamins they contain.

Vegetables like spinach, broccoli and cabbage tend to provide vitamins C and A, folate and potassium, subsequently boosting immunity, energy and skin health.

8. Plain yoghurt

Plain yoghurt might sound uninspiring but it’s a great base for snacks and desserts when you’re trying to avoid sugary foods, says the BNF.

It also provides protein, calcium, riboflavin and iodine, which plays a vital role in thyroid health.

9. Whole grains

Wholegrain carbohyrates like bread, pasta, bulgar wheat or freekeh are quick and easy to cook and rich in fibre as well as nutrients like niacin and phosphorus, which helps the body repair tissues and cells.

10. Citrus fruits

Citrus fruits are in season at this time of year, meaning they are a sustainable choice as well as a healthy one.

Foods like oranges, lemons and grapefruits are rich in vitamin C, says the BNF, and provided folate, which helps convert carbohydrates into energy and is crucial for women during pregnancy.