Yoga is not only about the perfect pose, it is also about a healthy and balanced lifestyle, and one of the most important parts of yoga is mindful eating. Foods that are healthy, organic and fresh will nurture your body, mind and spirit, keep you focused and grounded while supporting your yoga practice. Just like your practice, eating is a personal activity in which only you would know best what your body needs but as a rule of thumb, it is always wise to go for unprocessed, fresh-from-the-earth, made-from-scratch options or a purely untreated, organic and chemical-free meal that will give you the energy and focus that you need to support your practice. Here are some great examples:

Fresh Vegetables

Spinach and Kale are great examples; both are high in vitamin A, B and K as well as potassium, calcium and copper. Carrots are high in Vitamin C, Vitamin K and Potassium as well as beta-carotene, an antioxidant that can help in cancer prevention. Brussels Sprouts and Broccoli can heal damaged cells as they contain kaempferol, a type of antioxidant. The humble Green Pea or Edamame meanwhile is chock full of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate. Because they are high in fiber, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements. Whatever your favourite vegetable may be, go ahead and enjoy them as much as you can, knowing that they would benefit your health and your body in more ways than one!

Herbs and Spices

Herbs and spices are known for their healing and rejuvenating qualities, and here in South East Asia, you can find a plethora of herbs and spices to turn into an elixir or an herbal drink, or even make into a soup for a refreshing and delicious treat. Garlic, for example, can regulate blood sugar as well as promote heart health. Ginger can significantly reduce nausea and motion sickness. It also contains anti-inflammatory properties that can treat disorders like arthritis, lupus or gout and decrease blood sugar levels. Turmeric can ease inflammation, slow cancer, treat depression and help treat a range of health problems, from minor toothaches to chronic conditions like arthritis, heart disease and diabetes. Other herbs and spices that are easy to find here are the Lemongrass, Mint and Cinnamon.

Seasonal Fresh Fruits and Berries

Fresh fruits are abundant here in South East Asia, and in addition to their exotic taste and texture, they are also loaded with incredible goodness and comes with enormous health benefits. The Dragon Fruit is pretty and delicious, and is filled antioxidants such as carotenoids, fiber and vitamin C and may help lower the risk of diabetes, heart disease, and high blood pressure. Another popular and cheap favourite here is the Papaya, a rich source of fiber, antioxidant vitamins and carotenes while the humble Banana can improve the mood due to high content of vitamins A, B, C, potassium and tryptophan. Other seasonal favourites include the Mango, Mangosteen, Rambutan and Jackfruit which taste great and all come with incredible health benefits.


These can be a little pricey but berries are some of the most nutritious foods on earth. Goji Berries can help to reduce fatigue and stress, increase focus and alertness, and also improve feelings of general well-being while Acai Berries keep the brain healthy and prevent mental decline. Strawberries, Blueberries, Raspberries and Cranberries are high in antioxidants, nutrients and fibers, can help improve blood sugar and insulin response, can lower cholesterol levels, protect against cancer and will do wonders for the skin.

Nuts and Seeds

Almond is a favourite superfood but may be hard to find or expensive, along with its cousins the cashew nut, hazelnut, macadamia nut, pecan, pine nuts, pistachios and walnuts. A great option is the humble Peanut that is pure, unsalted and unroasted, as well as Sunflower Seeds which can be bought in grams or per kilograms.

However you choose to stay healthy, remember to always keep yourself hydrated with pure and fresh Spring Water, the most powerful, cleansing and healing compound on earth. Drink it on its own, or add fruits and herbs such as mint leaves, lemon and strawberries to make infused water. Another great option is pure Coconut Water, which contains natural electrolytes, vitamins, and minerals, calcium, magnesium and antioxidants.

What are your favorite healthy foods to eat which complements your yoga practice? Tell us in the comments below.

Meanwhile, if you would like to join us for a 1-Week Yoga Retreat or a Yoga Teacher Training Course here at Shanti Toya Yoga Ashram, please visit this site where you’ll find all the information that you need including retreat schedules, price, inclusions, meals, accommodation, things to do, booking and cancellation policy and details on our yoga instructors.

If you have any further questions and inquiries, please contact us at welcome@shantitoyayoga.com or send a message to +62 877 6163 8533, +62 857 3864 4971.