When a Harvard University professor of nutrition nominates the five foods we should ideally be eating on a daily basis (or as often as possible), it’s hard not to sit up and take notice.
Teresa Fung, Adjunct Professor of Nutrition at the university’s T.H. Chan School of Public Health, told Harvard Women’s Health Watch that salmon, Brussels sprouts, blueberries, nuts and plain yoghurt would be her top five.
To get a local take on her suggestions, we asked Chisholm Institute nutrition teacher Jonathon Kloester for his input. He also offers alternatives if these foods don’t tickle your tastebuds.
Salmon
What Harvard says: “This oily fish is rich not only in healthy protein but also in omega-3 fatty acids, which benefit both your heart and your brain. It also provides you with bone-building vitamin D.”
What Jonathon Kloester says: High in water content, amino acids and protein, healthy fats (omega-3s), vitamin D, vitamin B12 and a variety of other vitamins and minerals. Eating salmon – preferably wild-caught – can contribute to improved heart health, bone density, brain and nervous system function and energy levels.
Alternatives: Other seafood such as tuna, shellfish and cold-water fish varieties provide great alternatives if you don’t like the taste of salmon. If you’re not a seafood-lover, eggs are a good option, along with flax seeds, chia seeds and kidney beans.
Serving: 100g as often as possible.
Brussels sprouts
Harvard: “These crunchy little green balls offer up a well-rounded group of vitamins, including vitamin A, vitamin C, vitamin K, potassium and folate. Brussels sprouts feature bioactive compounds, such as antioxidants, which help prevent cell damage.”
Jonathon Kloester: Brussels sprouts are high in Vitamins C and K, fibre and antioxidants, with a high percentage of water. The fibre helps to improve digestive health, while the vitamin C boosts iron absorption, essential for energy production. Brussels sprouts are also one of the few vegetables with higher levels of omega-3s.
Alternatives: If Brussels sprouts aren’t your thing, other cruciferous vegetables such as cabbage, broccoli, cauliflower, kale and bok choy are good alternatives.
Serving: Half a cup to one cup daily.
Blueberries
Harvard: “These dark-coloured little berries are high in antioxidants, particularly vitamin C, and give a good dose of vitamin A and fibre.”
Jonathon Kloester: Blueberries are one of the richest sources of antioxidants, which neutralise the effects of free radicals that cause damage to the body’s cells. They’re also high in fibre, vitamins C and K, manganese and flavonoids, which can improve immunity, heart health, brain function, insulin sensitivity and muscle recovery following strenuous exercise.
Alternatives: Leafy green vegetables like spinach, kale and Brussels sprouts and fruit such as grapes, raspberries and cranberries.
Serving: Just under 100g daily.
Nuts
Harvard: “Nuts provide an infusion of healthy oils, protein and vitamin E. Choose any type of nuts: almonds, walnuts, even peanuts (technically a legume). Just make sure they’re unsalted.”
Jonathon Kloester: Nuts contain high amounts of healthy fats and are nutrient dense, packed with vitamins and minerals including vitamin E and magnesium. Almonds and hazelnuts are particularly high in these nutrients.
Alternatives: Those allergic to nuts could try sesame, flax, sunflower and chia seeds.
Serving: About 30g daily.
Plain yoghurt
Harvard: “Yoghurt gives you a dose of probiotics, which are healthy bacteria that help keep your gut working properly and contribute to better overall health. Yoghurt is a nutrient-rich food that fuels your body with protein, calcium, magnesium, vitamin B12 and key fatty acids.”
Jonathon Kloester: Yoghurt contains high amounts of calcium, phosphorus, potassium and B vitamins including B12 and is a good source of amino acids and protein, important for cell generation and repair, particularly muscles. Some yoghurts contain high amounts of live probiotics, important for good gut health.
Alternatives: Even those with lactose intolerance can digest some varieties of yoghurt due to the probiotics and breakdown of lactose through production. However, many may need to avoid it. Try dairy-free alternatives like coconut yoghurt and almond yoghurt.
Serving: A cup a day.
