Month: November 2023

Three top nutrients to support your immunity this winter

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Winter,Smiling,Woman

The immune system is of course responsible for keeping us well and free from all manner of illness and disease.  However, as winter approaches, there are always some nasty bugs going around, so the immune system needs to be in good shape to fight off any unwanted invaders.

Clinical Nutritionist Suzie Sawyer shares her three top nutrients to help you bat away the bugs this winter.

Suzie HFMA V4Whilst many nutrients (essentially vitamins and minerals), botanicals and herbal remedies provide great immune support, there are three nutrients that really top the charts.

 

Vitamin C

As with all nutrients, vitamin C doesn’t have only one job, but it is a powerhouse when it comes to immunity.  It helps to uprate white blood cell production, essential for a healthy immune system, is antiviral, antibacterial and ‘anti’ most bugs that we don’t want!  Vitamin C is also one of our most powerful antioxidants, protecting the body against free radical damage, which in turn supports the immune system.

shutterstock_362885486 vitamin C Jan17

The great news is that whilst it’s easily lost in food storage, preparation and cooking, vitamin C is found in a multitude of foods, essentially all fruits and vegetables. Interestingly, thousands of years ago, humans were able to produce their own vitamin C, just like many animals do, but we’ve now lost that ability, therefore, we need to eat plenty of foods rich in vitamin C.

Close up of woman's hands holding a bowl of warming soupAt this time of year, the richest sources are broccoli, spinach, kale, oranges, tomatoes, peas and kiwi.  All root vegetables, which are in season now, are also great sources.  Why not prepare some warming soups which include as many veggies as possible; it’s a great and easy way of getting more vitamin C into the body.

Vitamin D

We’ve learnt so much more about the wonders of vitamin D, particularly since the Covid pandemic.  Research found that people with low blood levels of vitamin D were at risk of poorer outcomes if they caught Covid.  Vitamin D is a busy vitamin when it comes to jobs in the body, which include hormonal balance too.  However, in terms of the immune system, it’s non-negotiable: just like vitamin C, vitamin D supports white blood cell production.

A range of foods containing vitamin D

 

The biggest challenge with vitamin D is getting enough.  The simple truth is that whilst it’s available in foods including oily fish, margarine and mushrooms, we need much more than can be found in foods.  Plus, the form of vitamin D in foods has to be converted in the liver and kidneys and some people are poor converters, leaving them at more risk from deficiency. 

Vitamin D and a sunshine symbol written in the sandThe best source is from the sunlight, and whilst it still needs to be converted into the active form, more can be stored in the body: which leaves a massive problem during the darker winter months.  Supplementation is key (Government guidelines are to take a supplement of at least 10 micrograms daily) but many people need much more than this. Supplements of vitamin D3 are readily available in all health food shops.

Zinc

The mineral zinc is another workhorse when it comes to the immune system. And in fact, it fulfils a wide range of roles in the body: there are probably no body systems when zinc isn’t needed in some way.  When it comes to the immune system, zinc is essential for helping manage our innate immunity; simply put, the part we were born with. Obviously, the immune system needs to be constantly fed with the right nutrients in order to maintain its care over us. If you’ve got white spots on more than three of your fingernails, this may indicate you have a zinc deficiency.

A range of foods containing the mineral Zinc

Luckily, zinc is available in a wide range of foods including seafood (oysters are the highest), nuts, whole grains, red meat, breakfast cereals such as whole grain oats, and dairy produce.

Preparing for winter doesn’t need to be too challenging.  And if you can stay ‘bug-free’ by including these nutrients in your diet this season, that’s even better!

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Suzie’s five favourite vegetables in season right now

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Root,Crops,,Carrots,,Parsley,Root,,Turnip,,Onion,,Garlic,,Jerusalem,Artichoke,

When it comes to nutrition, a balanced diet should include protein, wholegrains, healthy fats, and a range of fruits and vegetables. But with so many options to choose from when it comes to veggies, are there some which deliver more nutrition than others?

Nutritionist Suzie Sawyer shares some of her in-season favourites.

Suzie HFMA V4

It may be no surprise to learn that from a nutritional perspective, vegetables are a very important part of my life.  I’m either eating them or writing or talking about them! All vegetables provide nutritional benefits: there is a reason for everything in nature.  However, it’s fair to say that some deliver above and beyond, nutritionally.

Here are my five top vegetables which are all in season right now.

Brussels sprouts

These are probably some of the most divisive vegetables!  They are a little like marmite, in that you either love them or hate them.  It’s fair to say, though, that if you’ve experienced overcooked, soggy Brussels in the past, that may have put you off eating them. However, Brussels are nutritional powerhouses so they’re worth trying again.

shutterstock_233032990 sprouts in heart bowl Nov15

Importantly, Brussels contain loads of vitamin A and vitamin C, needed for a strong immune system, folate which is for great energy, and also compounds called indoles which help balance hormones.  These compounds are especially supportive for women suffering from PMS because they aid oestrogen detoxification via the liver, helping everything to be better balanced.  Just be sure not to overcook them as this destroys the nutrients. Instead try roasting them with chestnuts or stir frying with bacon, for added flavour.

Beetroot

Fresh beetroot that’s not laced in vinegar has an amazing and fresh ‘earthy’ taste.  Importantly, beetroot is also liver-loving, can help reduce blood pressure and provides a great source of beta carotene, a powerful antioxidant.

Interestingly, fresh, boiled beetroot, enables the nutrients to become much more bioavailable, with only a slight loss of the water-soluble ones, including vitamin C and folate.

Whole beetroots

Beetroot is very versatile, working in both sweet and savoury dishes.  At this time of year, I tend to add it to a tray of roasted vegetables with loads of herbs.

Parsnips

It’s all about the root vegetables at this time of year, and with their sweet and starchy taste and texture, parsnips really have something to offer.

One of their biggest claims to fame is they’re rich in potassium, which helps reduce blood pressure.  With the festive season coming up, this attribute could prove to be very useful!

A bowl of roast parsnipsParsnips are also high in vitamin C and vitamin E, and especially fibre, helping to keep the bowels regular.  I am especially partial to spicy parsnip soup at this time of year and it’s also super-easy to make.

 

Celeriac

This delicious and nutritious vegetable is often referred to as ‘the ugly one’ because it has a very irregular and knobbly shape!  However, it shouldn’t be ignored as it’s loaded with vitamin C but also heart-loving potassium, and phosphorus which is great for the bones.

Celeriac on a table

Whilst celeriac is related to celery, it has a much milder taste and provides a slight nuttiness in flavour.  For that reason, it works really well mashed with other root vegetables such as potatoes and garlic.  I absolutely love mashed celeriac with a little butter and black pepper.

Turnips

Turnips are not as popular as some other root vegetables and I can never understand why.  They are generally fairly inexpensive, provide loads of nutrients, as well as those all-important indoles.  Turnips also contain plenty of vitamin B6, making them an even better choice for women with hormone issues.

Rustic,Organic,Turnips,With,Fresh,Green,Tops,And,Roots,On

Turnips have a fairly gentle flavour although do provide that lovely earthy flavour as with other roots.  For that reason, they roast really well with some slightly stronger flavours such as parmesan cheese and thyme or other mixed dried herbs.

Every vegetable has something to offer on both taste and nutrition and these five will certainly be appearing on my plates plentifully over the coming weeks and months!

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 FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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Three top tips to balance your blood sugar levels

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Two strawberries and a banana make into a happy face

Balancing blood sugar levels effectively is one of the keys to overall wellness.  Whilst the body is generally able to manage the amount of glucose (sugar) within the blood stream very effectively, if your diet has ‘spiking’ levels then you’re going to feel out of whack in many ways.

Clinical Nutritionist Suzie Sawyer explains the highs and lows of blood sugar balance.

Suzie HFMA V4

In simple terms, what we eat is turned into glucose which is the body’s main fuel. Once this glucose enters the blood stream it triggers the release of the hormone insulin, which brings sugar levels in the blood down and pushes it around the body for storage and energy use. 

However, if you’re eating lots of highly processed or sugar-laden foods, the insulin response becomes greater, and you get more spikes and lows.  This makes it more difficult to control weight, to keep other hormones in balance, to maintain good energy levels and even mood.  Did you know that the brain uses about 30% of all the fuel the body produces? In short, blood sugar balance is really important for so many of our body functions and ultimately how we feel.

Here are my three top tips for keeping blood sugar in balance so you feel balanced too!

Eat protein at every meal

The good news is that protein is found in many different foods: meat, fish, dairy, legumes, nuts, eggs, poultry, hummus, quinoa, and other grains and peas.  Whether you eat animal produce or are vegan or vegetarian, there’s certainly plenty of choice.

A range of foods containing protein

The reason you need to eat some protein at every meal is because it stops blood sugar from spiking, essentially down to the hormone response being more favourable.  For example, a meal containing pasta with only a tomato-based sauce is not the best choice.  And whilst it might make you feel full just after eating it, you’ll quickly be hungry again.

Reduce your sugar intake

Whilst you don’t have to go completely ‘cold turkey’ on all sugar, eating sugar-laden sweets, biscuits, cakes, and pastries can cause issues.  Unfortunately, when we’re tired or just want a quick energy boost, we’ll often reach for something sugary to provide that much-needed boost.  However, the effects will be short-lived, and you’ll quickly hit a slump which may make you reach for something else to eat.  And so, the cycle continues.

A pile of sugar with the words 'no sugar' in

Instead, when you feel the desire for something sweet, reach for protein. For example, if you’re needing something quick, then a few spoonful’s of natural yogurt (dairy or plant-based) with some nuts and seeds would be a much better option.

Fibre and fat are your friends

Why?  Because foods containing either fibre or fat, or both, slow down the release of glucose into the bloodstream.

As an example, whole grain foods such as oats, contain plenty of fibre: they have not been refined which removes the fibre content.  Likewise, foods containing fat have the same beneficial effect. Whilst many people think of fat as being unfavourable, fat is essential for the absorption of fat-soluble vitamins, for the immune system, for keeping us warm and much more. And of course, for maintaining blood sugar in good balance.

Avocado on rye toast showing healthy breakfast

Starting the day with either some smashed avocado on wholemeal toast or a bowl of warming porridge of overnight oats, make great choices.  Plus, both dishes contain plenty of other essential nutrients to support your health and wellbeing.

With a few simple tweaks, you can balance blood sugar and balance your wellbeing too!

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What are prebiotics and why are they important?

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

Many of you will have heard of probiotics but may not be as aware of prebiotics.  The two are in fact a marriage made in heaven, but what do prebiotics do and where can we find them in food?

Clinical Nutritionist Suzie Sawyer shares the inside track on prebiotics.

Suzie HFMA V4

Essentially prebiotics act as food for probiotics, those all-important microbes living within the gut providing many and varied health benefits.  As such, both probiotics and prebiotics are essential for life.

How do prebiotics work?

Think of prebiotics as a gardener would when tending his plants:  everything needs to be seeded (probiotics) and then nourished (prebiotics).

Variety,Of,Prebiotic,Foods,For,Gut,Health,,Low,Carb,Diet,

Prebiotic-rich foods feed the gut microbiota, creating short chain fatty acids (SCFAs). These SCFAs are the fuel source for the colon, providing energy, maintaining its integrity, and helping repair any damage along the way. Once activated, they help reduce inflammation throughout the body and also talk to your genes, repairing any DNA damage.  So as humans, we cannot utilise prebiotics directly, but they have an important impact on the good bacteria residing in the gut.

 

What foods contain them?

Interestingly, it used to be thought that prebiotics were only found in foods containing soluble fibres such as oats, beans, and root vegetables but we now know they’re also found in plant polyphenols (which are rich in all fruits and vegetables). Prebiotics are also found in particular fats (red meat contains some, plus cottage cheese and yoghurt) and various polyunsaturated fats. These are all the things on which your gut microbiome thrives.

Prebiotic,Products,,Sources,Of,These,Bacteria,,Nutrient,Rich,Food.,Flat

The list of foods containing prebiotics is very long but includes asparagus, artichokes, avocados, beetroot, onions, garlic, tomatoes, bananas, root vegetables, lentils, green tea, and fruits. Even the sweetener, xylitol provides some prebiotics. When nutritionists talk about the benefits of eating a varied and colourful diet, this is one of the many reasons why.  Essentially, if you’re eating a good variety of vegetables as a minimum, your gut will benefit from the food it’s receiving.

Prebiotics are also commonly used in probiotic supplements, or on their own in supplement form.  Because they can start a feeding frenzy in the gut, especially in people who need them most, they can cause some wind and bloating in the first few weeks. This is actually a good sign that they’re working, although for sufferers it can be frustrating of course.

How do prebiotics help in the body

Prebiotics fulfil many functions in the body especially in keeping blood sugar levels in check, maintaining blood fats in the healthy range, and helping build bones. However, it’s when it comes to digestive health that their benefits are probably best known about and understood.

Close up of woman's tummy with her hands making a heart shape in front

Prebiotics promote the growth of our resident, most prevalent and healthy probiotics (good bacteria), the lactobacilli and bifidobacterial strains, essential for good digestive function. They help to with stool production and prevent and treat constipation, and diarrhoea too.  The gut needs to protect itself from unwanted and disease-causing bacteria, which is an important part of what these probiotic strains do.

Importantly, prebiotics help to keep the whole digestive system moving along in a timely fashion, which is an essential part of our overall health. SCFAs are critical in many bodily processes, including energy production and protecting the whole body, including the digestive tract, from free radical damage.  From a nutritional perspective, we always talk about the gut being the second brain, such is its importance and prebiotics are certainly an intrinsic part of our digestive health.

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 FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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Follow us on Instagram @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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