Fatty fish is your friend
Fish is an incredible source of protein and healthy fats , especially fatty fish like salmon ! It ’ s packed with omega-3 fatty acids that help fight inflammation , together with other important nutrients . Research shows that people who make fish a regular part of their diet , tend to have a lower risk of conditions like heart disease , dementia and inflammatory bowel disease . So , it ’ s a win for both taste and health !
Feed your gut bacteria
Your gut bacteria , known as the gut microbiota , play a huge role in your overall health . When the balance of these bacteria gets disrupted , it can be linked to chronic issues like obesity and digestive problems . To keep your gut in top shape , try including more fermented foods like yoghurt and sauerkraut in your diet or consider probiotic supplements ( if needed ) and make sure you ’ re getting lots of fibre . Fibre is especially great because it acts as a food source for your gut bacteria , helping it thrive .
Love the olive
Extra virgin olive oil is one of the healthiest oils you can use . It ’ s full of heart-healthy monounsaturated fats and is packed with antioxidants that help fight inflammation . Some studies even suggest that people who regularly use extra virgin olive oil have a lower risk of heart attacks and strokes . Drizzling extra virgin olive oil over salads or veggies is a simple way to add a little extra heart-boosting goodness to your diet !
Eggs : Small in size , big on benefits
Eggs are a powerhouse of nutrition . They ’ re packed with high-quality protein , essential vitamins and minerals like vitamin B12 and selenium . They also contain healthy fats and antioxidants that supports eye health . Including eggs in your diet can help boost muscle strength , support brain function and keep you feeling full longer .
Drink milk
Milk is a nutrient-packed drink that offers several health benefits . It ’ s an excellent source of calcium , which is key for strong bones and teeth . Milk also provides high-quality protein , helping with muscle growth and repair . It is also rich in vitamins like B12 and D , which support brain health and boost your immune system . Drinking milk can help keep you hydrated , promote healthy skin and even support heart health when consumed as part of a balanced diet .
Crunch on carrots
Eating carrots can help scrape off plaque and food particles from your teeth - just like toothbrushes and toothpaste . Chewing on carrots also stimulates gums and triggers a lot of saliva , which balances out cavity-forming bacteria . As an added bonus , the nutrients and minerals in carrots prevent tooth damage .
Lekker lychees
Lychees are not only delicious but also packed with health benefits . They ’ re loaded with vitamin C , which helps boost your immune system and promote healthy skin . Lychees are also rich in antioxidants that fight inflammation and protect against cell damage . They provide a good amount of fibre , which supports digestion and heart health . With their hydrating properties , they can help keep you refreshed and energised too .
Sing your heart out
Singing is not only fun but also good for your health . It boosts your mood by releasing endorphins and improves lung function by increasing oxygen flow to the brain . Singing helps reduce stress , strengthens your immune system and promotes better posture . Plus , singing with others boosts social bonds and creates a sense of community . So go ahead and belt out your favourite tune – it ’ s good for both your mind and body !
Bonitas Member Magazine Issue 1 / 2025
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