Four ingredients to add to your meals now

No all ingredients are created equal. Give your body a boost and maximise each meal with these easy additions.


Flaxseed is a rich source of fatty acids and omega threes and fibre – ideal for those with weight loss and fat loss goals to achieve. Diets that are high in fibre have been shown to correlate with lower body weights, thanks to a more satisfying ‘full’ feeling after meals. Flaxseed is tiny and relatively tasteless, so it can be used in a variety of capacities. Try it sprinkled on salads, stirred into porridge or mixed in with your favourite curry.


Chia seeds may be tiny – but their health benefits are mighty. They contain high levels of omega-3 fatty acids, fibre and antioxidants – all important macronutrients to include in your diet whilst training. They are most commonly used in sweet dishes and puddings as they bulk up with a jelly-like consistency with water – but they can also be sprinkled over cereal and used as a crust for chicken or tofu.


Collagen is an essential protein that helps the body to build and repair tissue. It’s often sold as a supplement for healthy skin, hair and nails – but it can also help to speed up muscle recovery in between workouts. Powdered hydrolysed collagen can commonly be found from two sources – bovine and marine. Marine is said to be more readily absorbed by the body and contains additional EFAs and amino acids. There are also plant-based alternatives for vegetarians and vegans. Collagen supplements come powdered – they’re flavourless and quickly dissolve in hot and cold drinks as well as sauces, curries and porridge. This makes collagen an easy addition to any diet – up to 6 tablespoons a day are recommended.


Turmeric is one of several new, up and coming health food ingredients that’s gathering more attention by the minute – and when you take a look at its medicinal and nutrition-related credentials it’s easy to see why. It can be used in both savoury and sweet dishes – so again it’s versatile. Turmeric is a natural anti-inflammatory – so it’s ideal post-workout. It also enhances circulation and dramatically increases the body’s antioxidant capacity. Try it in turmeric-roasted sweet potatoes, yellow curries and golden protein milk.

Ollie Lawrence
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