Wellbeing Wednesday - Foods

Wellbeing Wednesday: Foods

“You are what you eat” is how the saying goes, so be rest assured our list of foods is sure to help you on your way to becoming a productive, relaxed and energised champion (along with our other Wellbeing Wednesday hacks, of course!).


Fish is filled with omega-3 fatty acids and vitamins such as D and B2. Fish is also rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. Omega-3 fatty acids are essential to growth and development, including brain and eye health. Salmon, tuna and cod are just three examples of fish which are really important for mental and physical health.   

Credit: Google Images


Berries are one of the best foods you can eat. They’re packed with antioxidants, can improve blood sugar and insulin response, they’re high in fibre and (bonus!) delicious on their own or in an endless list of recipes.

Credit: Pinterest

Hailed as a ‘superfood’, blueberries are especially good for you as they contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. Blueberries are said to help in the prevention of obesity, heart disease and diabetes, as well as maintaining brain function and improving memory.

Need to improve your sleeping habits? Raspberries are high in melatonin (the key hormone keeping your sleep cycles regular and healthy) therefore raspberries make for a great pre-sleep or midnight snack!

If it’s energy you’re looking for, blackberries are your answer. Rich in iron, blackberries help to keep your energy levels up, plus their vitamin C content helps with the absorption of iron and is great for your immune system.

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Eating spinach can benefit eye health, reduce stress and reduce blood pressure levels – pretty good for a leaf, eh? Spinach is packed with fibre and a long list of vitamins and minerals, including; Vitamin A, Vitamin C (promoting skin health and immune function), Vitamin K1, Iron (helping to create haemoglobin, which brings oxygen to your body’s tissues. Spinach is one of the best iron-filled foods) and calcium.

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In addition to its already-beneficial qualities (rich in vitamin B6, vitamin C, fibre and manganese) bananas are also fat-free, cholesterol-free and virtually sodium-free! Vitamin B6 helps to metabolise carbohydrates and fats (turning them into energy) and manganese is great for your skin (manganese helps your body make collagen – hello youthful skin!). Bananas are also well known for being high in potassium (which helps to maintain a healthy heart and blood pressure) and are excellent providers of energy (minus the fats, cholesterol and sugar content of most other energy-building foods).

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A great combo with bananas, is nuts! Nuts have a lot of health benefits and there are so many kinds to choose from! Although high in fat (so too intaking too much isn’t a recommended, no matter how yummy they are), nuts are highly nutritious due to their protein, fibre, magnesium and vitamin content. Some benefits of nuts include; antioxidant powers to fight radicals (unstable molecules that can cause cell damage and increase disease risk – walnuts are great for this), may aid weight-loss, may lower cholesterol, can reduce inflammation (Brazil nuts, almonds and walnuts have strong anti-inflammatory properties) and they’re high in fibre, which improves gut health (nuts with the highest fibre content include almonds, pistachios, hazelnuts, pecans, peanuts and Brazil nuts). 

Credit: Instagram #nuts

If you want to kick off the day with a healthy meal (breakfast is the most important meal of the day!) join us on Tuesdays and Thursday for our Breakfast Club, 8:15 – 8:45 am, provided for free by Servilles Academy.