Looking to the 'farmacy'



Whilst we don’t believe that food is the only answer it certainly plays a large role in our health and wellness. Below we have listed our top foods for:


Brain health:

The brain is made up of at least 65% fat. So it is no surprise it needs good quality fat to function.

  • Good fats include avocados, coconut oil, olive oil, coconut products, nuts and seeds all help improve cognitive function

  • Beetroots: reduce inflammation, they are high in nitrates which help boosts blood flow to the brain.

  • Broccoli:high in vitamin K and choline it helps with lowering inflammation and keeping your memory sharp.


Heart health:

  • Salmon is full of omega 3 fatty acids which can help reduce inflammation. Where possible choose wild salmon.

  • Leafy greens like spinach, kale, Asian greens. They are nutrient dense foods meaning they are low in calories but high in vitamins, minerals and antioxidants that help fight free radicals which can cause cell damage.

  • Blueberries are packed with antioxidants and contain several nutrients essential to heart health like fibre, Vitamin C and K.


Digestive health:

  • Bone broth contains collagen and the amino acids proline and glycine that help to repair the digestive system.

  • Cultured dairy like kefir, yoghurt and butter contains probiotics and short-chain fatty acids that help the gut.

  • Fermented vegetables like sauerkraut, kimchi and kvass help balance intestinal pH with probiotics that help support the gut.


Bone health:

  • Alkaline foods especially green vegetables and herbs, which also contain Vitamin K which is essential for bone health.

  • Cultured dairy (if you tolerate dairy) like kefir and yoghurt which is rich in calcium, magnesium, vitamin K and vitamin D- all vital for building strong bones.

  • Foods high in calcium, sardines (with the bones), leafy greens and black sesame seeds are good sources.

  • Good quality protein- a lot of elderly people tend to eat diets that are low in protein which impairs bone health over time. Too much protein can also cause your body to become acidic so it is key to strike a balance.

We are here to help you get to the root of your symptoms. 

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45A Craig Road 089683 Singapore   |   info@thenutritionclinic.com.sg  |  6735 2350