30+ nutrients to add to your Sunday-best meals

We have compiled a list of foods that should make an appearance in your meals as frequently as possible to keep you healthy. These nutrient groupings play crucial roles in the better functioning of your body and organs, which then results in a long and healthy life.

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For the body to maintain a long healthy life it needs to be able to form new blood vessels and keep cellular growth in check. According to experts, if this does not happen, the body might be at risk of developing cancer or other serious diseases.

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Proper nutrition is a must to ensure that the body continues to function normally for as long as you live. By including these nutrients in your meals, nutritionists say, your body will be able to ward off cancer and maintain heart health easily.

30+ nutrients to add to your Sunday-best meals /Pexels Pulse

These nutrients include:

Soy
Black raspberries
Tomatoes
Tea
Pomegranates
Licorice
Beer
Cheese
Fatty fish
Flavonoid-rich dark chocolate
Red wine
Mangoes
Olive oil
Kiwifruit
Sourdough
Fibre-rich beans
Yoghurt
Spinach
Kale
Carrots
Broccoli
Oranges
Red peppers
Lentils
Eggs
Sardines
Almonds
Flaxseeds
Pumpkin seeds
Coffee
Turmeric

The beauty of these options is that you can always find something if you're allergic, dislike, or can't access some of them.

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What those foods accomplish for the body

29+ nutrients to add to your Sunday-best meals/Pexels Pulse

There's mounting evidence for the power of these foods. Experts say that Asians consume lots of soy, vegetables, and tea, which is why they have a significantly lower risk of developing breast and other cancers.

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Fish boosts stem cells regeneration

The main job of the stem cells of the body is to repair, regenerate and maintain the tissues. These cells reside in the organs, bone marrow, liver, lungs and gut meaning that their performance is affected by the types of food you consume. Fatty fish is one of the most powerful foods that aid in regeneration and increased production which is linked to better circulation in oxygen-deprived muscles.

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Antioxidant-rich foods can protect your DNA

To live a longer and healthier life, you're going to want to load up on the foods that repair and maintain the health of your DNA. Nutrients that support robust DNA repair and slow cellular ageing include antioxidant properties like vitamins A, C, D, and E, beta-carotene, lycopene, lutein, and selenium.

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Fermented food boosts the microbiome

Ensuring a healthy microbiome is important for maintaining longevity. Along with knowing what to eat to boost the microbiome, you should also know what not to eat to disrupt its functions.

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Leave out refined sugar and artificial sweeteners from your diet. The bacteria in your gut, known as the microbiome, play a crucial role in strengthening the body's immune system.