What I Consume Daily for Better health and Well-Being

Caring for my well-being goes beyond skincare routines or spa days—it also starts from within. Recently, I’ve become more intentional about the things I consume daily, from the foods I eat to the teas I drink and the vitamins I take.

I’m not following a strict diet, but I’m focusing on balance—choosing things that nourish my body, support my digestion, and help me feel my best.

Some of these have been part of my life since childhood, while others I’ve only started appreciating as I learned more about their benefits. In this post, I’m sharing the foods, drinks, and supplements that have become daily staples in my self-care journey—and how each one plays a role in supporting my health and well-being.

1. Nuts, Seeds & Dried Fruits

Benefits:

✔️ Rich in healthy fats, protein, and fibre – Support brain function and heart health.

✔️ Omega-3 & Omega-6 fatty acids – Reduce inflammation and promote better skin health.

Growing up, cashews were something I loved. My grandparents had a cashew tree in their compound, and I remember how we would eat the fruit and then roast the seeds to snack on. It was such a familiar and comforting food for me.

However, I didn’t eat many other nuts or seeds until I started focusing on improving my health. I learned that nuts and seeds are great sources of omega-3 and omega-6, and now, I make a conscious effort to include almonds, walnuts, sunflower seeds, flaxseeds, and chia seeds in my diet.

💡 Tip: Nuts are packed with nutrients, but moderation is key since they are calorie-dense. It’s also important to check the recommended serving size for each type of nut or seed. For example, the suggested daily amount for walnuts is about a handful, while for almonds, it’s approximately 23 almonds per day.

To improve absorption and digestion, I also soak my nuts and seeds overnight before eating them. This simple step helps reduce the natural compounds that can make digestion harder, making the nutrients easier for the body to absorb.

2. Sweet Potatoes

Benefits:

✔️ High in fibre, vitamins A and C – Support immune function, digestion, and eye health.

✔️ Antioxidants – Help fight inflammation and improve gut health.

Sweet potatoes were a staple in my childhood, but I never really liked them growing up. I found them too sweet, and I preferred regular potatoes. My mom used to cook them often, but it wasn’t until I became more intentional about my eating habits that I truly started appreciating them.

Now, I love the versatility of sweet potatoes—they can be roasted, mashed, turned into fries, or added to stews. I also appreciate their natural sweetness, which makes them a great alternative to processed carbs.

3. Avocado

Benefits:

✔️ High in healthy monounsaturated fats and fibre – Improve digestion and keep you full longer.

✔️ Packed with potassium – Supports heart health and helps regulate blood pressure.

Avocados were another food I grew up eating but didn’t value much at the time. I would eat them occasionally, but they weren’t a major part of my diet.

Now that I am more intentional about what I eat, avocados have become a daily staple in my meals. Whether as a spread, in salads, or blended into smoothies, they provide healthy fats that keep me feeling full.

4. Yogurt (Homemade & Kefir)

Benefits:

✔️ Probiotics – Improve gut health and digestion.

✔️ Protein & Calcium – Support bone and muscle health.

I’ve always enjoyed yogurt, but I used to prefer the flavoured ones with added sugar. Now, I focus on natural and kefir yogurt because of their probiotic benefits.

Since I became more intentional with my diet, I even started making my own yogurt at home with a yogurt-making machine. This allows me to control the ingredients and avoid unnecessary preservatives.

5. Green Leafy Vegetables

Benefits:

✔️ Rich in iron, fibre, and essential vitamins (A, C, K) – Support blood health, immunity, and digestion.

Leafy greens have always been a big part of my diet. Growing up, we often had spinach and fluted pumpkin leaves as side dishes with rice. It was a common part of our meals, so I never found it difficult to continue eating them as an adult.

However, vegetables like broccoli and cauliflower were harder for me to enjoy. It wasn’t until I learned different cooking methods—like roasting, steaming, or adding them to stir-fries—that I started liking them.

6. Eggs

Benefits:

✔️ Packed with protein, vitamins B12, and choline – Essential for muscle repair and brain health.

I love eggs because they are a simple and high-protein food. However, I’ve noticed that egg yolks sometimes trigger my acid reflux, so I now balance one whole egg with liquid egg whites to keep my protein intake high while avoiding discomfort.

7. Legumes

Benefits:

✔️ High in plant-based protein, fibre, and essential minerals – Promote digestive health and provide sustained energy.

Legumes, especially beans, were a huge part of my childhood. Every Saturday was for moi moi (steamed bean pudding) and akara (bean cake), both Nigerian delicacies that I loved.

We also had Nigerian porridge beans often—it was even a common saying that “eating beans makes you grow taller” (which I believed as a child! 😆). Because of this, I’ve always enjoyed legumes, and they continue to be a significant part of my diet.

8. Fruits

Benefits:

✔️ Rich in vitamins, minerals, fibre, and antioxidants – Boost immunity and support overall vitality.

Growing up, I ate a lot of fresh fruit, especially when visiting my grandparents. They had fruit trees everywhere, so fruits were always available and a natural part of my diet.

As an adult, I’ve continued this daily fruit habit, knowing how important they are for my health. My go-to fruits are pineapple, mandarins, bananas, apples, and more, depending on the season. They are easy to snack on, versatile for breakfast bowls, and packed with nutrients that help boost my immunity and support my digestion.

9. Berries

Benefits:

✔️ High in antioxidants and vitamin C – Great for brain function, skin health, and reducing inflammation.

✔️ Fiber – Supports digestion.

Apart from strawberries, I didn’t eat many berries when I was younger. But once I started researching their benefits, I added them to my diet. Now, I have them almost every day in my breakfast or as a snack.

10. Teas

Benefits:

✔️ Loaded with antioxidants and L-theanine – Help reduce stress, improve metabolism, and enhance focus.

If you’ve followed me for a while, you already know that I love teas, especially matcha. It’s a big part of my day, whether for energy in the morning or a calming ritual before bed.

11. Vitamins & Supplements

Benefits:

✔️ Fill in nutritional gaps when food alone isn’t enough.

✔️ Support energy, immune function, and overall health.

Even though I eat a variety of nutrient-rich foods, I sometimes don’t get enough vitamins from food alone—so I take supplements to help bridge the gap. These supplements help me maintain my energy levels, support my immune system, and contribute to my overall well-being.

Some of the key vitamins and supplements I currently take include:

• Vitamin C – For immune support and skin health.

• B Complex – To support energy production and brain health.

• Collagen – For skin elasticity, hair, nails, and joint health.

• Magnesium – To support muscle function, sleep, and stress management.

• Vitamin D3 & K2 – For bone health, immunity, and calcium absorption.

These are some of the things I consume daily for better well-being. Being intentional about food choices has helped me feel better, have more energy, and take care of my body from the inside out.

I’m not focused on being perfect, but rather on making small, consistent choices that nourish me.

Have you made any food choices that have improved your well-being? Let me know in the comments!