If one of your goals in 2025 is to take better care of your health, look at how your diet can help. It’s not enough to cut down on sugary, salty, fatty or processed foods; it’s also important to ensure that your meals are balanced, to help you maintain a healthy weight, give you energy, boost your immunity and gut health, strengthen your bones, and improve your cognitive function.
Here, Bibi Chia, Principal Dietitian, Raffles Diabetes and Endocrine Centre, shares the best foods to consume to achieve different health targets. If your diet is insufficient, it may help to take nutritional supplements, but Bibi says there are a few precautions to keep in mind before supplementing your diet, such as the risk of overdose (high doses of B vitamins, especially B6, can cause side effects like nerve damage).
“It’s best to consult a healthcare professional before starting a new supplement, especially if you have medical conditions or take medication,” she adds.
For general wellbeing
“Proteins and amino acids are essential for building and repairing tissues, synthesising neurotransmitters like serotonin (which affects sleep and mood), and producing antibodies for immunity,” Bibi says. Good protein sources include lean meat and poultry, fish, eggs, low-fat dairy products, tofu, beans and legumes.
Additionally, we all need healthy carbohydrates for energy, and we can get these from foods like whole grains and starchy vegetables. For essential vitamins and minerals and various health-promoting antioxidants, consume plenty of fresh fruit and vegetables, including green leafy veggies.
And of course, healthy fats are important for energy as well as hormone health and vitamin absorption. The best food sources are avocados, nuts, seeds and healthy oils.
Whole grains, fruits and vegetables also provide dietary fibre, which we all need for a healthy gut microbiome.
For quality sleep
Good sleep doesn’t just assist with our body’s repair and recovery processes; it’s also vital for proper brain functioning, helps us reduce stress, and reduces our risk of chronic disease. Certain foods can help us enjoy a peaceful slumber, Bibi says.
- Probiotic-rich foods: Yogurt, kefir, kimchi, and miso support gut health and enhance the production of a neurotransmitter, GABA (Gamma-Aminobutyric Acid) for relaxation and better sleep.
- Tryptophan-rich foods: Turkey, milk, bananas, eggs, and cheese contain this amino acid, essential for serotonin and melatonin production.
- B vitamins: B6 is involved in melatonin synthesis. Foods like bananas, avocados, and poultry are rich sources.
- Magnesium-rich foods: Spinach, almonds, pumpkin seeds, and dark chocolate help relax muscles and reduce stress.
- Melatonin-containing foods: Tart cherries, kiwis, and walnuts naturally boost melatonin levels.
If your diet is insufficient, certain nutritional supplements can help with sleep quality, says Bibi. These include:
- Magnesium: Helps to relax muscles and calm the nervous system. Safe within recommended doses (less than 350mg/day for adults).
- Melatonin: Effective for short-term sleep issues. Safe in doses of 1mg to 5mg, but consult a doctor for long-term use. Try Raffles Health Melatonin 2mg.
- B vitamins: A B-complex supplement, especially with B6, can help with stress management and melatonin production.
- GABA supplements: Can promote relaxation, although effectiveness varies.
Read on for more tips on how to sleep soundly and get a better night’s rest.
For energy and red blood cell production
Your diet should consist of these foods to ensure that you have enough energy for all your daily activities, Bibi says.
Energy production:
- Complex carbohydrates: Whole grains, oats, and legumes provide sustained energy.
- B vitamins, specifically, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), and B6: Found in lean meats, fish, eggs, and fortified cereals, they convert food into energy.
Red blood cell production:
- Folate (B9): Found in leafy greens, legumes, and citrus fruits.
- Vitamin B12: Found in animal products like meat, fish, and eggs. For vegetarians, fortified foods or supplements are recommended.
Supplement recommendations:
- B-complex vitamins: A well-rounded supplement supports energy production, red blood cell formation, and stress management. One to try is Raffles Health B50 Complex.
For immune health
Our immune system is responsible for defending the body against infection while protecting our body’s own cells. A healthy immune system can keep common illnesses at bay and reduce our risk of serious chronic disease. Bibi suggests what to consume for better immunity.
Foods supporting immunity:
- Vitamin C-rich foods: Citrus fruits, bell peppers, and strawberries boost white blood cell production.
- Zinc and selenium: Found in shellfish, nuts, and seeds, they support immune cell function.
- B vitamins: B6 (poultry, fish, bananas) and B12 (animal products) enhance immune cell activity.
Supplement recommendations:
- Raffles Health ProBio Daily Defense: Supports your digestive system and immunity.
For bone health
“Calcium, vitamin D, magnesium, and protein are key to maintaining bone density and strength,” says Bibi.
Some good food sources include dairy products, soy products like tofu and soy milk, cruciferous vegetables like kale, cabbage and broccoli, and fish, such as sardines and salmon.
You can also supplement your diet with Raffles Health Bone Calcium, which contains calcium, magnesium and zinc to help you maintain strong, healthy bones and teeth.
For healthy hair and skin
Stress and a poor diet can affect the health of your hair and skin, so be sure to get sufficient rest and include certain important nutrients in your diet. Biotin (B7), for instance, promotes keratin production, supporting healthy hair and skin, Bibi says.
Foods for hair growth:
- Protein: Eggs, lean meats, and legumes support keratin production.
- Biotin (B7): Found in eggs, almonds, and sweet potatoes, it strengthens hair and prevents breakage.
- Vitamin C: Found in citrus fruits and berries, it supports collagen production for strong hair.
Supplement recommendations:
- Biotin supplements: Beneficial for individuals with deficiencies affecting hair health.
Follow these skincare and grooming tips to put your best face forward.
For combatting the effects of alcohol
Alcohol depletes certain nutrients, so if you consume alcohol, you may have additional nutritional needs., Bibi points out.
These include:
- Thiamine (B1): Alcohol impairs absorption and increases excretion, leading to deficiencies that can cause fatigue, weakness, and neurological issues. Foods rich in thiamine include whole grains, pork, and legumes.
- Folate (B9): Often depleted in those who consume alcohol, increasing the risk of anaemia. Include leafy greens, beans, and fortified cereals in your diet.
- Magnesium and zinc: Both are critical for enzyme function and immunity, and alcohol consumption can lower their levels. Nuts, seeds, and whole grains are good sources to include.
“A nutrient-rich diet supports these functions, bolsters immunity, and protects against deficiencies caused by alcohol consumption,” Bibi adds.
Supplement recommendations:
A B-complex supplement with thiamine, folate, and B6 is beneficial for people who consume alcohol regularly.
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