Foods That Fuel

9 min read

Foods that Fuel: The most nutritious foods for your body and mind

We are know how important it is to fuel ourselves with nutritious and delicious foods, but did you know that certain foods and nutrients hold specific benefits for different areas of our bodies and minds? By learning about the power different nutrients in foods have to feed our bodies we can improve our overall health, both physically and mentally and support particular areas of our wellbeing.

So, which foods should we be eating to fuel our bodies? From improving brain power and enhacing natural beauty to feeding our souls?

The foods that fuel your brain

Got an important exam coming up? Or perhaps you’re just looking for natural ways to enhance your brain power. Your diet is a great place to start if you’re looking to improve your brain health. From trying to boost your memory, to assisting learning, we have a list of the foods that will fuel this part of your body.

The top three ingredients that contribute to brain health

  1. Omega 3

Omega 3, which is a polyunsaturated fat, is not a vitamin but is still classed as an essential nutrient because our bodies cannot make it naturally.

Our research has revealed that this is one of the most beneficial nutrients contributing to brain health, which specifically aids brain communication.

To get more Omega 3, these are the top three go-to foods or supplements:

  1. Mackerel (5.5g per 100g)
  2. Salmon (4g per 100g)
  3. Cod liver oil (1.7g per tablespoon)

2. Vitamin D

Making sure you’re getting the right vitamins is essential for the health of your brain. Ensuring you’re consuming foods rich in Vitamin D is great for protecting nerve cells against damage, degeneration, or impairment of function.

Our research has revealed the best foods to include in your diet if you’re looking to increase your daily intake of vitamin D:

  1. Sardines (34mg in 100g)
  2. Liver (49mg in 100g)
  3. Red meat (27mg in 100g)

3. Protein

DId you know this macronutrient that is commonly associated with helping to build muscle is also essential for the brain? The neurons in your brain communicate through proteins called amino acid neurotransmitters. So, if you’re deficient in protein, it’s likely that your body is going to struggle to function at maximum capacity.

If you’re looking to increase the protein intake within your diet, here are the foods you want to look out for:

  1. Chicken (31g in 100g)
  2. Pork (25.7g in 100g)
  3. Beef (20g in 100g)

The tastiest way to feed your brain, according to our expert

Our Head Chef Tom Bennet notes, “Salmon is one of my favourite ways to make sure I’m getting enough Omega-3. In particular, using it as the main source of protein in a stir-fry with teriyaki sauce is always a hit. It’s quick, simple, and packed full of Omega-3, making it the perfect brain fuel!”

The foods that fuel your body

From increasing natural healing processes to trying to build more muscle, food is an everyday source that you can use to encourage growth and repair.

The top three ingredients that contribute to the overall health of your body  

It can be hard to know where to start with finding the best food routine for good health - not to mention all the theories on the internet! That’s why we have done the research for you. Introducing the top three nutrients that your body needs:

  1. Protein

Protein is one of the most important nutrients for growth. This is because every cell in your body contains a structure of proteins called amino acids. Therefore, a diet consisting of protein is essential to helping your body to repair cells and make new ones. This is especially important for children, teenagers, and pregnant women where a lot of growth is taking place.

If you’re looking to include more protein in your diet, here are the best sources:

  1. Chicken (31g in 100g)
  2. Pork (25.7g in 100g)
  3. Beef (20g in 100g)

2. Calcium

It’s widely known how important having calcium in your diet is for growth, but it’s also equally as important for helping you to heal following an injury or after recent surgery, for example.

You can increase your calcium intake easily and here are the best sources:

  1. Soybeans (197mg per 100g)
  2. Milk (128.9 mg per 100ml)
  3. Salmon (9mg per 100g)

3. Vitamin B

Vitamin B, in particular Vitamin B3, is very popular among bodybuilders because it has been proven to increase muscle vascularity and testosterone production. Additionally, Vitamin B3 also aids recovery, which is equally as important for growth.

If you’re looking to increase your Vitamin B3 consumption through food, these are the best sources:

  1. Salmon (8.045 mg per 100g)
  2. Lean red meat (6.25mg per 100g)
  3. Eggs (1.1 Mcg per 100g)

One of our favourite ways to fuel your body with food

Soybeans are a really versatile protein, explains Tom our Head Chef. “They are also very high in calcium naturally. My favourite way to cook them is in a stirfry as they add a crunchy layer to the dish which is delicious. Try adding some chilli, garlic, and ginger into the mix and you’ll have the perfect Asian-inspired dish.”

The foods that enhance your natural beauty

We’ve all been there when our skin is a little more temperamental than usual, or our hair is feeling a bit dry. Something that may be contributing to this change is your eating habits, and the potential nutrients you could be missing out on that help to enhance your skin and hair.

The top three ingredients that will naturally enhance your beauty  

Don’t worry, we’re not one to gatekeep. To save you from trawling the internet we’ve researched the nutrients you need to be aware of if you’re looking to naturally enhance your beauty routine.

  1. Lycopene

Lycopene for the skin has a number of benefits including boosting collagen in your skin, which can act as great prevention of wrinkles. A study in the British Journal of Dermatology also found that the nutrient can help to protect from UV rays - but that doesn't mean you can skip out on SPF!

How can you get more Lycopene in your diet? These are some of the best sources of the skin-rejuvenating nutrient:

  1. Guavas (5.2mg per 100g)
  2. Watermelon  (4.5mg per 100g)
  3. Tomatoes (3mg per 100g)

2. Vitamin A

Getting a natural source of Vitamin A from food can be a great way of treating acne. This is because it is a type of antioxidant that can also help to fight against free radicals as well as acne. Introducing this vitamin to your diet can also reduce your skin's oil production, which can be a cause of acne for some.

If you’re an acne sufferer or are suffering from a recent breakout, these are some of the best sources of natural Vitamin A:

  1. Beef liver (5,070mg per 100g)
  2. Lamb liver (24,944 IU per 100g)
  3. Cod liver oil (13,000 IU per tablespoon)

3. Vitamin C

Vitamin C is a great nutrient for your skin. It’s also referred to as an antioxidant which is known for protecting against sun damage, and therefore preventing wrinkles, but also for boosting natural collagen production.

Whilst skincare that includes the vitamin will work well, if you’re looking to naturally increase your intake of Vitamin C, food is the best way- and these are some of the best foods for doing so:

  1. Cantaloupe (36.7mg per 100g)
  2. Citrus fruits (53mg per 100g)
  3. Broccoli (65mg per 100g)

Our Head Chef’s favourite way to incorporate beauty-enhancing food into your diet

The beauty of nutrients essential for helping your skin and hair is that more often than not, they are found in fruit, explains Tom Bennet our Head Chef. “A simple fruit salad for a snack or dessert is one of my favourite ways to get in the vitamins needed to improve my skin and hair. Fruit is wonderful on its own (provided it's in season) so the simpler the better in my opinion.”

The foods that fuel your soul

Now that we’ve covered how we can use our diet to fuel our body, it’s time to uncover how we can use our diet to better the less physical but no less important, part of our being - the soul.

The top three ingredients that will contribute to your well-being

  1. Omega 3

As we identified earlier, your brain needs Omega-3 for proper functioning, and it cannot be produced on its own naturally. It is thought by some researchers that people who have been diagnosed with depression also lack EPA and DHA (two polyunsaturated fatty acids). This is why researchers have tested Omega-3 for treating depression. The results so far indicate this could be true, but more research does need to be conducted.  

To increase your intake of Omega-3, make sure you’re including these foods in your diet:

  1. Mackerel (5.5g per 100g)
  2. Salmon (4g per 100g)
  3. Cod liver oil (1.7g per tablespoon)

2. Tryptophan

Tryptophan is an amino acid that is found in foods that contain protein. This particular amino acid is associated with boosting your mood because it’s able to convert into the molecule 5-HTP which then forms serotonin, which having a lack of can cause depression and anxiety.

To naturally boost the Trytophan in your body, consider these foods:

  1. Milk (0.6 mg per 100g)
  2. Canned tuna (0.326g per 100g)
  3. Turkey breast (0.342g per 100g)

3. Vitamin B6  

There is evidence to suggest that Vitamin B6 supports a healthy sleeping pattern. This is because it helps to produce serotonin and melatonin, which are both important for making sure you get proper sleep.

If you’re looking for natural ways to improve your sleep, consider implementing any of the following foods into your diet:

  1. Fresh tuna (1mg per 100g)
  2. Beef liver (0.6mg per 100g)
  3. Salmon (0.6mg per 100g)

The tastiest foods for your soul, according to our Head Chef

If you’re looking for a serotonin-boosting meal, then tuna is the perfect choice, according to our Head Chef, Tom Bennet. “Tuna is a very versatile protein which comes in a number of different forms. Pair a tuna steak with some crispy sweet potato and vegetables and you’re on to a winner. If you’re looking for a cheaper alternative, canned tuna is just as effective and works well in pasta or on a baked potato”

Get started with your journey to having a healthier and happier mind, body and soul…

If the idea of naturally benefiting your mind and body is appealing to you, why not put what you’ve learned today to the test and try and introduce some of the foods mentioned into your diet?

Don’t worry if you still don't feel confident, there are plenty of meal plans available which will help you to get on track and feel the very best version of yourself in no time.


For this study, desk research was conducted:

To find out the best ingredients and foods for each sections, these sources were used:,in%20both%20adults%20and%20children.

The nutrition information for each food was found using these sources:,16%2C899%20IU)