9 Health Concerns 45 Superfoods - What to Eat for Your Best Skin Heart Brain and More
By Olga
By Olga
In an age where wellness trends come and go, one truth remains timeless: the food we eat is a powerful tool for healing, prevention, and vibrant living. Celebrity nutritionist and wellness expert Serena Poon, known for her integrative approach that combines culinary alchemy with nutritional science, has curated a beautifully simple yet powerful chart on the healing properties of everyday foods.
Her “Functional Guide,” shared via her popular Instagram account @chefserenapoon, offers a practical roadmap to incorporating healing plants and whole foods into your diet to support specific health concerns—from cognitive function and cardiovascular wellness to migraines and digestive issues.
Let’s explore each area of well-being and the nourishing foods Serena Poon recommends to help your body thrive—naturally, deliciously, and with intention.
Turmeric, Garlic, Blueberries, Rosemary
The skin is our largest organ and a frontline defense against environmental damage. When it comes to reducing inflammation and oxidative stress—two key contributors to skin cancer—nature has powerful allies.
🟡 Turmeric is rich in curcumin, a potent anti-inflammatory compound known for its cancer-fighting properties.
🧄 Garlic enhances detoxification and supports the immune system with its sulfur-containing compounds.
🫐 Blueberries offer a treasure trove of antioxidants, especially anthocyanins, which help neutralize free radicals.
🌿 Rosemary contains carnosol and rosmarinic acid—plant compounds believed to inhibit tumor growth.
Beets, Garlic, Flaxseed Oil, Pumpkin Seeds
Hypertension, often dubbed the “silent killer,” can be managed through strategic dietary choices.
🍠 Beets are high in nitrates, which help relax blood vessels and improve circulation.
🧄 Garlic, once again, earns its spot with allicin—a compound known to lower blood pressure.
🥄 Flaxseed oil delivers omega-3 fatty acids, which are linked to reduced arterial stiffness.
🎃 Pumpkin seeds are packed with magnesium, a mineral essential for vascular health.
Brazil Nuts, Nori, Quinoa
The thyroid plays a crucial role in regulating metabolism, energy, and hormonal balance.
🌰 Brazil nuts are among the richest natural sources of selenium—a key mineral for thyroid hormone production.
🌊 Nori, a type of seaweed, provides iodine, which supports the creation of thyroid hormones.
🍚 Quinoa offers a complete protein profile and is rich in zinc, a mineral that supports enzyme activity in the thyroid.
Walnuts, Blueberries, Rosemary, Turmeric, Olive Oil
Mental clarity and memory aren’t just concerns of aging—they’re essential at every stage of life.
🥜 Walnuts are shaped like little brains for a reason: they’re high in DHA, a type of omega-3 fatty acid vital for brain health.
🫐 Blueberries, with their neuroprotective antioxidants, help delay brain aging and improve memory.
🌿 Rosemary, long used in aromatherapy, also boosts cognition when consumed.
🟡 Turmeric may help reduce neuroinflammation linked to degenerative diseases.
🫒 Olive oil, especially extra virgin, is rich in polyphenols that protect brain cells.
Beets, Garlic, Olive Oil, Sunflower Seeds, Avocado
A strong circulatory system ensures oxygen and nutrients flow freely throughout the body.
🍠 Beets, with their vasodilating effects, enhance blood flow.
🧄 Garlic thins the blood and reduces plaque buildup.
🫒 Olive oil lowers LDL cholesterol and improves endothelial function.
🌻 Sunflower seeds are rich in vitamin E, which helps prevent oxidative damage to arteries.
🥑 Avocados support healthy cholesterol levels and are high in heart-loving monounsaturated fats.
Almonds, Garlic, Olive Oil, Avocado, Flaxseed Oil
Balancing cholesterol isn’t about eliminating fat—it’s about choosing the right fats and nutrient-rich foods.
🌰 Almonds lower LDL (“bad” cholesterol) thanks to their fiber and unsaturated fats.
🧄 Garlic inhibits cholesterol synthesis in the liver.
🫒 Olive oil contains oleic acid, which helps regulate blood lipids.
🥑 Avocados, besides their creamy appeal, increase HDL (“good” cholesterol).
🥄 Flaxseed oil contributes plant-based omega-3s and lignans that lower cholesterol naturally.
Turmeric, Flax Oil, Almonds, Pumpkin Seeds
Chronic joint pain and stiffness can often be managed—if not alleviated—by an anti-inflammatory diet.
🟡 Turmeric remains a star for its ability to inhibit inflammatory pathways.
🥄 Flax oil offers alpha-linolenic acid, an omega-3 that reduces joint inflammation.
🌰 Almonds provide vitamin E, which protects joint tissue from oxidative damage.
🎃 Pumpkin seeds bring zinc, essential for tissue repair and immune balance.
Pumpkin Seeds, Almonds, Flaxseed Oil, Turmeric
Migraines are more than just headaches—they’re debilitating neurological events that can be soothed through diet.
🎃 Pumpkin seeds help maintain stable magnesium levels, often low in migraine sufferers.
🌰 Almonds support serotonin production, which plays a role in mood and pain regulation.
🥄 Flaxseed oil reduces inflammation that may trigger migraines.
🟡 Turmeric, yet again, offers a natural way to dampen inflammatory responses in the nervous system.
Quinoa, Beets, Sunflower Seeds, Turmeric, Garlic
A healthy gut is foundational to overall well-being, affecting everything from immunity to mental health.
🍚 Quinoa is gentle on the digestive tract and rich in fiber and amino acids.
🍠 Beets stimulate bile production, aiding in digestion and liver detox.
🌻 Sunflower seeds soothe the digestive lining with their vitamin E content.
🟡 Turmeric calms inflammation in the gut and supports the microbiome.
🧄 Garlic acts as a prebiotic, feeding beneficial gut bacteria and enhancing immunity.
Serena Poon’s guide is a gentle reminder that wellness doesn’t need to be complex. The most powerful medicine may already be in your kitchen—bright, fresh, and bursting with life.
By incorporating even a few of these nutrient-dense ingredients into your weekly meals, you invite healing into your body on a cellular level It’s a return to intuitive eating—guided by nature and supported by science.
“These healing foods do more than nourish your body,” Serena writes. “They support your emotional, mental, and spiritual well-being, too.”
We couldn’t agree more.
Credit: Healing food recommendations by Serena Poon, CN, CHC, CHN – Nutritionist, Reiki Master, and Founder of Culinary Alchemy®.
Follow her insights on Instagram @chefserenapoon and visit her website at www.serenaloves.com.