Why eating more vegetables is so good for you

Happy woman holding a brown paper bag of vegetables in her kitchen

There are many reasons why vegetables should feature very highly in your daily diet. Packed full of nutrients, the range of vegetables available to us all year round makes including them in our meals every day pretty easy.

This month why not take the Veg Pledge and increase your vegetable intake?

Clinical Nutritionist Suzie Sawyer shares five great reasons why you should.

Vegetables are loaded with nutrients

Vegetables are the most nutrient-dense food groups on the planet.  The human body needs around 45 nutrients daily (including water) and a very large proportion of these are found in vegetables.

A range of vegetables on a wooden background

If you eat a wide variety of vegetables, then you’ll certainly be loading yourself up with a good range of nutrients.  First up are vitamins, most of which can’t be made in the body so have to be eaten very regularly.  Vitamins such as A, C, and E are all key for the immune system. The B vitamins are needed for energy and a healthy nervous system and brain. Vitamin D is essential for healthy bones and teeth.  And that’s just the beginning!

The body contains a range of trace minerals that are utilised for many body functions, so must be eaten regularly as well.  Calcium is the most abundant mineral in the body, with most of it being stored in the bones.  Magnesium is key for bone health but also for the heart. Potassium and sodium should also be in good balance to support our cell make-up.

Vegetables are packed with antioxidants

Antioxidants protect the body against free radical damage.  Free radicals come from the environment but also from within the body.  Whilst the body has its own antioxidant systems, it needs more protection from foods we eat, including vegetables.  The richer and darker the colour, the more antioxidants the vegetable provides; broccoli and kale, for example, are packed with antioxidants.

A range of orange vegetables

The colour of the vegetable also gives a clue as to the different types of antioxidant it contains.  For example, orange and red vegetables contain lots of carotenoids. Some of these are turned into vitamin A in the body. Others serve to protect the body against disease, the aging process and from nasty bugs and infections.

Vegetables are loaded with fibre

We need around 30 grams of fibre in the diet each day to help the digestive tract run smoothly.  Fibre is also needed to aid liver detoxification, balance blood sugar levels and keep cholesterol levels in check, just for starters.

Close up on woman's stomach with hands making a heart shape to show a healthy tummy

Foods contain soluble and insoluble fibre, and we need both, but vegetables contain high levels of soluble fibre.  As an example, there’s around three grams of fibre in a cup of cauliflower so the body needs plenty more from food sources to keep the levels topped up. There are of course other foods, especially whole grains, which contain plenty of fibre.

Vegetables are good for the environment

There’s so much research to suggest that adopting a primarily plant-based diet is very beneficial for health.  However, with climate change and environmental issues of real concern right now, eating more vegetables and less meat is seen as a very good thing.

close upof woman carrying basket of in season fruit and vegetables

Ideally, we should be trying to eat foods in season.  We’ve got very used to being able to eat a whole range of vegetables throughout the year due to the wide availability. Farmer’s markets and local growers should be supported as much as possible and are the best places to find in-season, fresh produce.  Plus, if you can find organic growers then you’ll be reducing your own intake of pesticides and well as being kinder to the environment.

Make vegetables the main event

You can use vegetables in so many ways, not just as side dishes, but also as mains.  Think vegetable curries, risottos and soups or put some of your favourites in a slow cooker with some stock for a lovely warming winter meal.

A bowl of vegetable soup surrounded by vegetables

The varying and wonderful tastes of vegetables can also be enhanced with plenty of delicious and health-giving herbs and spices.  For example, why not try garlic, ginger,  chilli, turmeric, paprika, basil, rosemary or sage. There are so many herbs and spices that can be added to vegetables to both enhance taste and have additional health benefits so get creative!

CLose up of a pestle and mortar surrounded by herbs and spices

 

Eating delicious food is one of life’s pleasures and there are certainly many ways to make vegetables tasty and a big part of your everyday diet. Five-a-day is the minimum you should be aiming for but the more the better!

So, take the veg pledge and enjoy creating vegetable-based dishes this season.

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For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

 

 

Self-care this autumn: top nutrition and lifestyle tips

Happy woman outside in winter with energy

We’re coming into the harsh seasons; the ones that can take their toll on your body, affecting how you look and feel. 

Autumn and winter weather tend to put more stress on the body because it’s naturally trying to keep warm, whilst protecting itself from all the nasty bugs flying around.

Clinical nutritionist, Suzie Sawyer, shares five ways you can keep give yourself some autumn kindness.

Eat warm

It’s not just the seasons that change. The body also requires different foods at different times of year to maintain optimal health.  Energy levels tend to be lower at this time of year, so the body needs the right foods to kickstart metabolism and avoid any duress.

It’s not about over-indulging in calorie-dense, nutrient-poor snacks. Instead give the body warming foods.  For example, out go salads and in come hearty soups, which contain filling grains and beans, as well as vegetables.

Close up of woman's hands holding a bowl of warming soup

Warming spices are also needed at this time of year.  It’s no coincidence that cinnamon and nutmeg are traditionally Christmas spices, when the weather is generally cold.  Ginger is also another wonderful spice for warming the body. It’s a natural anti-inflammatory and helps blood flow around the body, improving circulation.

Be kind to your liver

In naturopathic medicine, the liver is the organ of anger.  It makes sense, therefore, if you’re not being kind to it, it’s going to let you know.  Low energy, dull skin and poor digestion are often signs that the liver is distressed.

Asparagus tied in a bunch

Being kind to your liver means feeding it with liver-loving foods and herbs.  Both Jerusalem and globe artichokes are great for liver health.  Additionally, green tea, dandelion coffee, asparagus, parsley, milk thistle and chlorella help the liver’s natural detoxification processes and help protect it from damaging toxins.

Love your brain

The brain uses around 30% of our total energy intake.  Therefore, it needs to be frequently fuelled with nutrient-dense foods, particularly whole grains and omega 3 fats.

A range of wholegrain foods

Wholegrains such as oats, rye and barley, contain plenty of B vitamins, all of which are needed in different ways for good brain health and function.  Plus, they’re energy-dense, providing glucose that the brain loves.  Additionally, the brain contains lots of omega-3 fats, so these need to be eaten very regularly to ensure you’re treating it kindly.  Oily fish such as salmon, mackerel and sardines are the order of the day or try flaxseeds and pumpkin seeds if you follow a vegetarian diet.

Feel gratitude

It’s very easy to moan about life and our ‘lot’.  Indeed, daily life is tough with many challenges along the way.  It’s therefore all too easy to get bound up in everyday problems and forget to be thankful for everything that’s good in your world.

A close up of a typewriter with the word gratitude typed

Being grateful is a wonderful way of being kind to yourself.  Even if it’s only being grateful for a good cup of coffee or a nice message someone has sent you.  It’s always good to write or say out loud three things every day you are grateful for.  It will soon put a smile on your face.

Prioritise sleep

This is probably one of the kindest actions you can give your body.  Sleep is essential to restore and repair.  We know how debilitating it is when we have a run of bad nights, which may even lead to insomnia.

Close up of a woman asleep in bed

Good sleep invariably must be worked for.  Electronic equipment needs to be turned off completely two hours before bedtime.  Then try having a warming bath, reading a book, putting lavender on your pillow or listening to a sleep app. Eating a few almonds before bedtime helps produce the sleep hormone melatonin which in turn will aid your sleep. Meditation is also another helpful measure you can take. Find whatever works for you and enjoy peaceful slumbers.

So, practise being kind to yourself this autumn – your body will certainly thank you for it.

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Five foods to keep stress and anxiety at bay

Two strawberries and a banana make into a happy face

Shorter days and dark mornings mean many of us are already starting to feel ‘down in the dumps’. We are also coming into the time year when people tend to feel more anxious and stressed, with the weeks running up to Christmas being challenging for many people.

The good news is that what we put into our bodies can have a positive effect on keeping anxiety at bay and reducing feelings of stress.

Clinical nutritionist, Suzie Sawyer, shares her top five foods to bring some calm into your life.

Almonds

Delicious and easily transportable, almonds can really help to ease feelings of stress and anxiety.  Why? It’s because they’re high in the mineral, magnesium.  Magnesium is often referred to as ‘nature’s natural tranquiliser’ because it’s needed for muscle relaxation, therefore can really help the body feel calm and rested.

A basket of almonds and a glass of almond milk

Almonds are also packed with other nutrients such as vitamin B2 and zinc which are used to produce serotonin, our happy hormone, needed to help manage the stress response.

Almonds make a great on-the-go snack, are delicious added to a stir fry and make a perfect bedtime wind down treat to help you feel calm and relaxed and better able to sleep peacefully.

Quinoa

Whilst it’s often referred to as a grain, quinoa is technically a seed. However it’s usually used in the same way as other wholegrains such as rice.  Importantly, it’s rich in B vitamins, all of which have their own part to play in keeping the body balanced.  B vitamins are needed to support the nervous system as well as helping to produce our stress hormones. Wholegrains in general are great for producing slow-release energy, so we don’t get the highs and lows which can cause feelings of anxiety.

Quinoa salad with roasted vegetables

Quinoa is a positive addition to any diet because it’s very high in protein.  Therefore, quinoa can be simply served with roasted vegetables, as a salad with feta cheese, chopped tomatoes and mint or alongside roasted chicken and vegetables.  Just use quinoa as you would rice or couscous.

Apples

Often used medicinally over the centuries, apples are as useful now to health as they’ve ever been.  Importantly apples are high in vitamin C, needed to help produce our stress hormones, but are also another slow energy-releasing food.  If your energy is consistent throughout the day, then you won’t suffer with as many highs and lows, and your mood will also stay better balanced.

Apples made into a heart shape on a wooden background

Apples are another great snack and work well chopped with a few almonds, to keep you going.  Even better, they’re in season right now.  However, apples often sit in supermarket storerooms for many months, making then slightly low on taste.  Farmers markets are the place to look and having a browse around on a weekend is another great way to leave your worries behind for a few hours.

Chia seeds

For a food so tiny, chia seeds certainly deliver big health gains.  Originating from central and south America, the Aztecs were believed to have used them as an energy source.  This is because they’re high in protein, keeping blood sugar in good balance and so keeping energy levels and mood balanced.  Protein is also needed to produce hormones, especially stress hormones.

A scoop of chia seeds

Chia seeds are a very rich source of the brain loving omega 3 fats.  These are essential for a healthy brain and for producing brain neurotransmitters, including ones that keep us calm and balanced.

Even better, they are so quick and easy to include in the diet. Add to any cereal (porridge or an oat-based breakfast is best), or to natural yoghurt with some fruit. Try sprinkled over a salad.  Whilst they may not be big on flavour, their health benefits are wonderful.

Oats

We know they work well with chia seeds, but oats have an incredible calming effect on the body.  This is mainly down to them being high in all the B vitamins, plus they are packed with complex carbohydrates.  These work in the opposite way to refined carbs which send blood sugar levels soaring together with anxiety levels. Instead they keep blood sugar levels balanced and therefore help you to stay on an even keel.

Porridge topped with bananas and blueberries

Oats are very high in fibre which helps keep the bowels moving smoothly.  Constipation causes toxicity in the body, which aggravates the liver.  This is turn can adversely affect mood, not least making you feel very sluggish.

If porridge isn’t for you, then why not soak oats overnight in a little apple juice or, better still, some almond milk. Then add some natural yoghurt and fruit in the morning for a super-quick but super stress-busting breakfast. You can even add chopped almonds and chia seeds for a triple-hit breafast!

Mother nature has delivered some amazing ways of keeping us balanced, emotionally and physically. So, why not try adding these stress-relieving favourites to your diet.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts