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Health Benefits of Everyday Foods

The Healthy EmployeeBlood pressure & heart disease Health Benefits of Everyday Foods

Health Benefits of Everyday Foods

We have chosen a short selection of everyday ingredients below and highlighted the health benefits that come with eating them. Each of these ingredients is easily incorporated into your everyday meals and will help to boost all aspects of health and wellbeing.

We have placed a couple of recipes below each ingredient to get you started!



  • Various important nutrients
  • High in potassium – supports blood pressure
  • Monounsaturated fatty acids – heart healthy
  • High in fibre – benefits weight loss and metabolic health
  • Could reduce heart disease risk by reducing cholesterol levels
  • High in antioxidants to protect eye health
  • Could reduce symptoms of arthritis

Smoked salmon avocado skins

Marinated mozzarella with avocado


  • High in nutrients and low in calories
  • Rich in antioxidants to boost overall health and reduce disease risk
  • High in vitamin C
  • Could help lower cholesterol and reduce the risk of heart disease
  • Rich in vitamin K
  • Rich in mineral in which we are often lacking, such as calcium, magnesium and potassium
  • High in lutein and zeaxanthin, known to boost eye health
  • Nutrient dense, aids with weight loss

Kale crisps

Moroccan soup with kale and chickpeas



  • High in vitamin C, vitamin B and manganese
  • Known to have immune system boosting properties
  • Can help to reduce blood pressure
  • Can help reduce cholesterol, and lower the risk of heart disease
  • High in antioxidants, which have been linked to a reduce risk of Alzheimer’s and Dementia

Garlic soy pork with noodles and pak choi

Garlic and chilli prawns with pak choi



  • High in plant compounds that have been shown to have health boosting properties, which include being anti-viral, anti-inflammatory, anti-cancer and anti-depressant
  • High in fibre, aiding weight loss
  • High in protein, containing all nine essential amino acids – far superiour to other plant based foods
  • Low glycemic index, helping to control blood sugar levels
  • High in nutrients such as magnesium, iron, potassium and zinc – boosting overall health
  • High in antioxidants, helping to boosting health and reduce aging and diseases

Quinoa, chicken and kale pesto bowl

Quinoa and chimichurri steak salad



  • Almost the perfect food as they contain almost every nutrient the body requires
  • Eggs are high in cholesterol, but studies have shown that they do not adversely affect cholesterol in the majority of people
  • Reduce the risk of heart disease
  • Contain high levels of lutein and zeaxanthin, known to boost eye health
  • High in protein, aiding with weight loss, boosting muscle mass, strengthening bone health and lowering blood pressure

Veggie overload omelette

Sweet potato, spinach and feta frittata



  • Rich in antioxidants, helping to fight chronic diseases such as heart disease and diabetes
  • Contains bromelain, an enzyme that aids with digestion
  • High in compounds that have been shown to reduce he risk of cancer
  • Contains immune boosting properties and has been shown to reduce inflammation
  • Bromelain’s anti-inflammatory properties may help to boost healing and recovery

Chicken, pineapple and chickpea curry

Spiced prawn salad



  • Low in calories but high in vitamins, minerals and antioxidants
  • Has been shown to reduce inflammation
  • Rich in vitamin C, which contains potential cancer-fighting properties as well as other chronic diseases
  • High in fibre, improving digestion, boosting gut health and aiding weight loss
  • Rich in potassium, which has been shown to help to reduce blood pressure
  • A great source of soluble fibre and plant sterols, which have been shown to reduce LDL cholesterol, also known as ‘bad’ cholesterol

Fresh tuna, noodle and cabbage salad

Cheese coleslaw with roast chicken

The Healthy Employee
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