While a balanced lifestyle remains the core of good health, certain powerful herbs and foods can significantly enhance overall health and well-being.
Photo Credit: istockphoto
Ryan Fernando, celebrity sports nutritionist and chief nutritionist at QUA Nutrition, highlighted some essential foods and herbs that can improve overall health.
Nature has always offered foods and herbs that can support stress, sleep, gut health, inflammation, blood sugar balance, and overall well-being.
Popular spices turmeric, black pepper, and ginger that have emerged as powerful nature’s anti-inflammatory spices.
In today’s fast-paced lifestyle, poor sleep, inflammation, stress, and metabolic imbalances have become increasingly common. While a balanced lifestyle remains the core of good health, certain powerful herbs and foods can significantly enhance overall health and well-being. Healthy foods and herbs can offer essential macronutrients, vitamins, minerals, and bioactive phytochemicals that can fight chronic diseases, alleviate inflammation, support gut health, and support various body functions.
Whole foods offer the much-needed daily energy and cellular building blocks that the body needs while culinary herbs function as concentrated powerhouses of antioxidants. The combination of healthy diet and herbs can form a robust barrier against metabolic diseases, cardiovascular issues, and immunity-related issues.
Recently, Ryan Fernando, celebrity sports nutritionist and chief nutritionist at QUA Nutrition, highlighted some essential foods and herbs that can improve overall health.
He is popular cricketer Virat Kohli’s nutritionist. Sharing the post, the award-winning nutritionist said, “Nature has always offered foods and herbs that can support stress, sleep, gut health, inflammation, blood sugar balance, and overall well-being. But the key is understanding what works for your body and using it consistently alongside a healthy lifestyle.” 1
1. Nature’s Anti-Inflammatory: The nutritionist said popular spices turmeric, black pepper, and ginger that have emerged as powerful nature’s anti-inflammatory spices. “They support inflammation control and recovery,” said Ryan Fernando.
The powerful combination is extensively known for their anti-inflammatory properties. Turmeric contains curcumin, a compound that can alleviate inflammation. While black pepper contains piperine, that can boost curcumin absorption. On the other hand, ginger may enhance digestion and immunity.
2. Nature’s Blood Sugar Support: The celebrity nutritionist highlighted fenugreek (Methi) seeds in the list of nature’s blood sugar support. Fenugreek “supports blood sugar balance, insulin sensitivity, and metabolism,” revealed Ryan.
It is worth mentioning that fenugreek seeds are an excellent source of fibre and plant compounds that can support healthy blood sugar levels and digestion. Several health-enthusiats consume soaked methi seeds as they can promote metabolic health significantly.
3. Nature’s Natural Laxative: Prunes are nature’s natural laxative that are “rich in fibre and sorbitol for healthy bowel movement and gut health.” They are packed with fibre, antioxidants, vitamins, and minerals. They can support digestive health, maintain regular bowel movements, and offer essential nutrients that can contribute to overall wellness.
4. Nature’s Stress Support: Ashwagandha has emerged a highly strong nature’s stress support. It can “support stress response, mood, and focus,” said Ryan Fernando. Ashwagandha is one of the most popular adaptogenic herbs in Ayurveda. Adaptogens are believed to help the body cope with stress. Ashwagandha may also support stress management, improve sleep quality, and promote a sense of calm.
5. Nature’s Natural Antihistamine: It includes onions, apples, berries, and Mexican oregano. They are also known as quercetin-rich foods. It is worth noting that quercetin is a natural antioxidant available in foods like onions, apples, berries, and Mexican oregano. These foods can fight oxidative stress and support overall health.
6. Nature’s Mood And Brain Support: The leading nutritionist highlighted foods like dark chocolate, omega-3 fats, saffron, and brahmi. Saffron can support your mood and emotional well-being. Omega-3 fats are available in abundance in fatty fish, walnuts, and flaxseeds.
They can improve brain health and heart health. Dark chocolates contain flavonoids that can enhance mood when consumed in moderation. Meanwhile, brahmi is widely used for supporting memory, focus, and cognitive function.
7. Nature’s Sleep Support: These will include walnuts, turmeric milk, and chamomile tea. Chamomile tea can be consumed before bedtime as it offers calming properties. Walnuts offer healthy fats and key antioxidants that can support brain health. Turmeric milk, also known as golden milk, provides benefits of turmeric with nearly all key vitamins like B12, B1, B2, B5, Vitamin A, Vitamin D, and Vitamin E. Turmeric milk has emerged a popular bedtime beverage.
The nutritionist added a word of caution saying, “foods can support health and act as a first line of support, but it is not a replacement for medical treatment or professional medical advice for serious conditions.”
Natural foods and herbs such as turmeric, ginger, methi seeds, prunes, ashwagandha, quercetin-rich foods, saffron, omega-3 fats, chamomile tea, and walnuts may support overall wellness when incorporated into a balanced lifestyle. While these remedies may offer benefits, they should complement—not replace—healthy habits such as regular exercise, adequate sleep, stress management, and professional medical care when needed.
FAQs
Which foods and herbs help reduce stress naturally?
Ashwagandha is a powerful adaptogenic herb known for supporting stress response, mood, and focus. Additionally, saffron, dark chocolate (in moderation), and omega-3 rich foods like fatty fish, walnuts, and flaxseeds support mood and brain health, helping to naturally reduce stress.
How do natural remedies support better sleep quality?
Natural sleep-supporting remedies include chamomile tea, which offers calming properties; turmeric milk that provides anti-inflammatory benefits alongside essential vitamins; and walnuts, rich in healthy fats and antioxidants that support brain health and promote restful sleep.
What foods have anti-inflammatory properties?
Turmeric, black pepper, and ginger are key anti-inflammatory spices. Turmeric contains curcumin that alleviates inflammation, black pepper has piperine that enhances curcumin absorption, and ginger supports digestion and immunity, collectively helping to reduce inflammation.
Can herbs help maintain healthy blood sugar levels?
Yes, fenugreek (methi) seeds help support blood sugar balance, insulin sensitivity, and metabolism. They are rich in fiber and plant compounds that assist in maintaining healthy blood sugar levels and support digestive health.
How can you incorporate these foods and herbs into your daily routine?
Incorporate these natural remedies by adding turmeric and black pepper in cooking, consuming soaked fenugreek seeds, drinking chamomile tea before bedtime, eating walnuts and berries as snacks, and including fatty fish for omega-3s. Consistency alongside a balanced lifestyle is key for benefits.
Ryan Fernando, celebrity sports nutritionist and chief nutritionist at QUA Nutrition via Instagram|Nature's alternative
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
At marvelof.com, we spotlight the latest trends and products to keep you informed and inspired. Our coverage is editorial, not an endorsement to purchase. If you choose to shop through links in this article, whether on Amazon, Flipkart, or Myntra, marvelof.com may earn a small commission at no extra cost to you.
