5 foods to add to your plate to boost your health in 2024

Food is a powerful medicine. It’s one of the few beautiful things in this world that truly nourishes. While most people think of cleaning up their diet as “taking away” or “removing items” or “limiting calories,” I love the idea of adding more.

That’s something I learned from US-registered dietician and mindful eating advocate Chella Po. Every year, I try my best to discover and incorporate healthier and more nutrient-dense produce and ingredients to my diet. In my most recent Soulful Feasts episode with Chella, the founder of Better Being, we talk about some multi-faceted foods you can easily add to your plates to efficiently and effectively boost health.

Local vegetables

Inexpensive and easy to find, local vegetables are such an asset to our health. Chella particularly recommends carrots and monggo. Commonly known as an excellent source of vitamin A and “good for your eyes,” the nutritionist says carrots are full of antioxidants: “They repair damage to our cells. They also promote lower blood sugar levels and hormone health.”

Mung bean, on the other hand, is a wonderful source of fiber as well as vitamins and minerals. The legume is full of potassium, magnesium, manganese, iron, and zinc. It’s also a great option of inexpensive and natural, plant-based protein that helps you stay satiated and full.

Personally, I find the reason that local vegetables are not considered very “sexy” is because of how we cook them. Carrots tend to be overcooked, mushy, and soggy, while most people prepare mung bean just one way. And although it’s delicious and actually a favorite of mine, the classic monggo soup can only be eaten so many times in a week.

Try thinking out of the box and seeing these vegetables in a fresh light by taking inspiration from global cuisines. I love to do a grated carrot salad with fried curry leaves and mustard seeds and a splash of lemon. You can also consider a Moroccan-style carrot salad with cumin, harissa, chopped cilantro, and chickpea; then toss in lemon and olive oil.

As for our lovely monggo, try using it like you would lentils or beans. Perhaps in a Southwest-style chili; or boiled, drained, then tossed in a salad with onions, radishes, dill, olive oil, and balsamic vinegar. Once you start thinking out of the box, the possibilities are endless.

Seeds

“Seeds are easy to buy, easy to add and packed with nutrients,” shares Chella. “Apart from vitamins and minerals, there is a lot of fiber. Most are grown here as well and easy to find.” Chia, flax, sesame, pumpkin, and sunflower seeds are easily tossed into a salad, smoothies, or even bread dough. I personally love pumpkin and sunflower seeds because when toasted they add a lovely crunch to all dishes. I use them in place of croutons on soups and salads. You can even roast them with spices and a pinch of salt for a healthy snack. They also make great toppings for sweet treats like yogurt and honey. Sesame is also wonderful as a crust on shrimp, tuna, or even chicken. One of my fave dishes is a sesame-crusted fried feta topped with honey and herbs. So good and such a crowd-pleaser.

Fermented foods

I am all about gut health. A few years back, I was told that the state of my gut was so deplorable it was akin to that of a 60-year-old man. I was just 30. I wasn’t absorbing any nutrients; I was malnourished and experienced severe bloating. The gut is crucial for overall health. According to the US National Health Institute, “The Gut Brain Axis consists of bidirectional communication between the central and the enteric nervous system, linking emotional and cognitive centers of the brain with peripheral intestinal functions.” It is the seat of immunity and responsible for many things related to our cognitive, hormonal, and adrenal functions. Chronic depression and anxiety have been linked to gut health issues.

“Just as we nourish ourselves, we need to nourish our good gut bacteria,” explains Chella. “This can be done by incorporating pre-biotic and pro-biotic foods in our diet.” Fermented food such as atchara, kimchi, sauerkraut, and pickles are great ways to do this. I absolutely love a good kimchi-fried rice! With a fried egg and brown or red rice, it’s a quick, delicious, and healthy meal for any time of day.

Mushrooms

“These are great for naturally building umami flavor in cooking but have so much more to offer,” shares Chella. If you haven’t yet watched the Netflix documentary Fantastic Fungi, you must. Not quite plants, not quite animals, a category all on its own, the wonders of the mycelian kingdom are a wellness revelation. Harnessed for centuries by ancient medicine, particularly in Chinese and Ayurvedic practices, today’s scientific community is proving the incredible power and potency of mushrooms.

I use adaptogenic mushroom supplements every day and I can vouch for the incredible effect they have had on my overall mood, capacity to manage stress, immunity, focus, and energy levels. In general, adaptogens are substances that work to help the body manage physical, biological, and chemical stress. It helps promote normal functioning during stressful moments and helps protect against stress-related damage.

Reishi is my favorite. I take it in powder form every morning with my cacao and it helps strengthen the immune system and manage anxiety and daily stress. Cordyceps are wonderful for muscle repair and recovery after strenuous activities, while Lion’s Mane is fantastic for brain health and improves clarity. I swear, I have laser-sharp focus after taking this. Others are chaga and maitake, which both help manage cholesterol and lower blood sugar.

Try exploring mushrooms as daily supplements and see the difference. Do check with your healthcare provider for any contraindications with current medication.

Cacao

“Cacao is full of antioxidants and has some wonderful health benefits,” emphasizes Chella. “Cacao nibs or powder in smoothies are my favorite way to use it.” I gave up coffee more than two years ago—in fact, I wrote an article about why. Do read it if you have the chance. I did replace it with cacao every morning. Not only does it boost energy and focus, it does so without that caffeine crash. It also helps reduce inflammation, lower blood pressure, and improve blood flow.

Studies have shown that it also helps promote positive mental health thanks to certain compounds that have been shown to have antidepressant effects, including serotonin and dopamine. Deeply rooted in traditional medicine and ancient sacred rituals, cacao is believed to open your heart, connect you to your higher self, as well as aid you in being more present and aware. It’s definitely a feel-good food!

We shouldn’t just start eating any kind of chocolate, especially since most are full of sugar and palm oil. To fully reap the benefits of cacao, choose very dark, pure chocolate. Personally I love unsweetened tablea. It is rich in flavor and fermented to boot. It also supports local farmers and communities. I prepare this with hot water, adaptogenic powders and sweeten with some maple syrup or wild honey. An excellent way to start the day grounded and with loving intent.

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Soulful Feasts is available on Spotify and Apple Podcasts with new episodes every Tuesday. Brought to you by Anima Studios.