Nutrition tips

TIP 1: Consume enough vitamin D.

Working with calcium, this vitamin helps keep bones strong. It also has a role in reducing the risk of some common cancers, multiple sclerosis, diabetes, hypertension, and age-related muscle weakness. Symptoms of vitamin D deficiency can include muscle weakness, pain, fatigue and depression. One of the best ways to get enough vitamin D is being exposed to the sun. About 15-20 minutes three days per week is usually sufficient.

Food sources include:

  • Fatty fish, such as salmon and tuna
  • Fortified foods, such as some dairy products
  • Egg yolk
  • Liver
  • Cheese

People with low sun exposure and food consumption of vitamin D-rich foods need to take a supplement.


TIP 2: High-fiber foods can help you lose a little weight.

Not only are they filling and nutritious, but their fiber reduces the number of calories your body absorbs from the meal.
Nutritionists recommend at least 20 to 30 grams of fiber daily.

High fiber foods include:

  • Wholegrain breads, whole-wheat pasta, and wholegrain breakfast cereals
  • Fruit such as berries, pears, melon and oranges
  • Vegetables such as broccoli, carrots and sweetcorn
  • Lentils, Beans, peas, beans and other pulses
  • Nuts and seeds


TIP 3: To prevent strokes, eat more fruits.

A large European study found that people who ate the most fruit had a 40% lower risk of stroke compared to those who ate little fruit.
Citrus fruits were most protective. The likely protective elements in these foods are vitamin C and flavonoid pigments, in addition to other antioxidants and phytochemicals.


TIP 4: Eat magnesium-rich foods.

Magnesium-rich foods may reduce the risk of colorectal cancer, according to a European study.

Good sources of magnesium include:

  • Nuts
  • Beans
  • Some fish
  • Whole grains
  • Spinach and other leafy greens
  • Dark chocolate


TIP 5: Eat walnuts and flaxseed.

These foods are rich in an omega-3 fat that helps reduce the risk of heart disease.

They work by reducing:

  • Levels of C-reactive protein, a marker for inflammation associated with heart disease
  • LDL (“bad”) cholesterol
  • Triglycerides