Month: February 2024

Jump into spring with these in-season foods

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Cauliflower cheese

As we near the end of February and come into March and the start of spring, there are some new seasonal foods to enjoy.  The mere fact that winter is almost behind us can really lift our mood and energy levels, so it makes sense that nature supports us too.

Clinical Nutritionist Suzie Sawyer shares her top five in-season foods for March.

Suzie HFMA V4

Mushrooms

‘Shrooms’ as they’re affectionally known, have become highly acclaimed in nutritional circles as we understand more about their amazing health benefits. However, consumers are also raving about them!

There are many varieties of mushrooms, and they all provide slightly different health benefits.  However, all mushrooms are rich in vitamin B6 and selenium, and are all supportive of immune health.

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All mushrooms are a great source of vitamin D: just like us humans they’re able to absorb sunlight and turn it into vitamin D.  It’s not easy to find vitamin D in the foods we eat, therefore mushrooms can help deliver in this respect. 

They are masters of versatility when it comes to how to use them in dishes.  I personally find mushrooms on toast for breakfast a real treat, providing a low calorie, but high nutrient start to the day!

Cauliflower

Another ‘big hitter’ in nutritional terms, cauliflower is also very versatile.  It can be used as a main dish (roasted or made into cauliflower cheese), but also works on its own as a vegetable side; it has quite a strong flavour so it’s very happy to be single!

Loaded,Vegetable,Casserole,With,Broccoli,,Cauliflower,And,Leek.,Top,View,

Cauliflower is a member of the cruciferous vegetable family which help support liver detoxification.  Plus, it’s high in fibre which really keeps the digestive tract in good working order. 

From a nutritional perspective, cauliflower is rich in vitamin C, low in calories and is also a great source of our trace minerals, so often lacking in the daily diet.  However, it’s important not to overcook cauliflower otherwise it will become soggy and tasteless!

Spring onions

As the name suggests, spring onions come in as the seasons change.  All onions provide plenty of flavonoids, which are rich in antioxidants.  They are also high in quercetin which helps to calm down allergies, especially hay fever.  If you’re a hay fever sufferer, then now is the time to eat more spring onions before pollen levels rise.

Pile,Of,Fresh,Spring,Onion,On,Wooden,Table

As spring onions are small and can be eaten cooked or raw, they’re very easy to add to dishes such as mashed potato as well as any stir fries or Peking Duck pancakes. 

Spring onions are high in immune supporting vitamin C, energising B vitamins and fibre.  These little wonders are worth adding to many dishes for additional taste and nutritional benefits.

Bananas

Whilst bananas are available all year round, those from the Windward Islands in the Caribbean are in season now and are certainly tastier. 

Bananas are incredibly versatile and provide a quick boost of energy, hence their popularity with sports people.  They also provide a great source of potassium which helps rehydration during endurance-type events or just when then weather heats up.

Whole bananas and diced banana

Rich in energising vitamin B6 and vitamin C too, bananas make a perfect ‘on-the-go’ snack and are delicious in a banoffee pie!

Mackerel

Mackerel is often described as a ‘showy’ fish as it has a sparkling, silvery belly: slightly more attractive than some white fish, such as plaice.  However, perhaps this is also because mackerel provides more exciting health benefits.  It’s rich in the essential omega-3 fats which are also essential for life. Omega-3s are needed for most body systems, especially the brain and eyes.

Fresh mackerel with lemon and herbs on foil ready to be baked

Mackerel’s rather fishy flavour can be problematic for some of us but served with a strong flavour such as lemon or tomato, it becomes more palatable.  And it’s not just high in omega-3s: mackerel is a great source of the mineral selenium and vitamin B12, essential for the nervous system.

Why not include these nutrient-packed in-season foods this spring so you can enjoy the new season to its fullest?

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How to feed your skin from the inside: the top 5 nutrients you need to know about.

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Beautiful,,With,A,Smile,Woman,On,A,Yellow,Background,,Clean

Our skin is the largest organ in the body. Therefore, just like any other organ, it needs to be fed and nurtured.  Indeed, what we do from the inside has a profound effect on the health of the skin on the outside. 

The good news is that there are some great skin-loving nutrients that we can call on to help us obtain lovely glowing, fresh-looking skin.

Clinical Nutritionist Suzie Sawyer shares her five top skin-loving nutrients.

Suzie HFMA V4

Vitamin C

Vitamin C is one of our busiest throughout the body especially when it comes to immune health.  However, it’s also one of our most powerful antioxidant vitamins, which means it helps to protect the skin from environmental toxins and pollutants.  These can accelerate the ageing process and cause those much-hated wrinkles!

shutterstock_362885486 vitamin C Jan17

However, vitamin C is also needed to produce collagen, the body’s most abundant protein.  Collagen is essential for skin structure which also has a bearing on how the skin ages.  As vitamin C is water-soluble, it needs to be eaten very regularly which means consuming lots of colourful fruits and vegetables.  Strawberries, broccoli, red peppers, blueberries and kiwis are especially rich in vitamin C, but all fruits and veggies are good sources.

Vitamin E

Vitamin E is another powerful antioxidant vitamin and works together with vitamin C.  It makes sense, therefore, to ensure your diet contains optimal amounts of both. Vitamin E is also great at reducing any inflammation, so if you’re troubled by skin conditions such as eczema or dermatitis, it may help manage the conditions.

shutterstock_381113728 vitamin E Oct17

One of the best sources of vitamin E are avocados: these beautiful green wonders also provide some protein and good fats too, other nutrients that are key for skin health. Why not enjoy smashed avocado on seeded sourdough bread for breakfast, sprinkled with pumpkin seeds?

And talking of pumpkin seeds…

Zinc

Pumpkin seeds are great source of zinc!  The mineral zinc is another busy nutrient involved in many key jobs throughout the body.  However, it’s very important for growth and repair, of which our skin also benefits. Zinc will not only help protect your skin from sun damage (it’s a powerful antioxidant), it will help heal any wounds, but also ensure that skin cells are renewing and repairing as they should.

A range of foods containing the mineral Zinc

Where to find zinc in foods?  It’s widely available but is especially rich in oysters and other seafoods.  Eggs, red meat, whole grains, nuts and seeds are also great food choices.

Omega-3 fats

These are known as the ‘essential’ omega-3s. This is because the body can’t make omega-3s so they have to be eaten regularly. This is the main reason that there is widespread deficiency in western populations. Oily fish such as salmon, sardines and mackerel are the best sources which are not always popular food choices. Flaxseeds and chia seeds are good plant sources, however.

A range of foods containing healthy Omega-3 fats

 

Omega-3s are part of our cellular make up and help to keep skin hydrated at a very deep level in the body.  Many of us who suffer with dry skin may not be having sufficient omega-3s, hence the cells are not able to maintain good hydration levels.  Omega-3 are also going to be helpful if you’ve got some kind of skin inflammatory condition.

Selenium

Selenium is yet another antioxidant mineral which will protect your skin from the sun and external pollutants.  Indeed, antioxidants work in the body both inside and out.  Believe it or not, we create our own free radicals which have to be safely disposed of, hence the need for nutrients like selenium.  If you’re trying to fight off the ageing process (and who can honestly say they aren’t!), then selenium is a great ally when it comes to pro-age.

shutterstock_263062541 brazil nuts Mar17

One of the best sources of selenium are Brazil nuts (just three a day is helpful), as well as tuna and other seafood, meat, whole grains, beans, and lentils.

There are many other nutrients that are important for skin health, but eating more of my top five is really going to help your skin to glow. What we do on the inside can really pay dividends on how we look on the outside.

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 FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

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Celebrate national heart month by eating red

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shutterstock_186831911 tomatoes in heart shape Feb20

With Valentine’s Day happening during February, it’s almost impossible to avoid seeing red hearts wherever you look. And when it comes to food, red is also a wonderful colour. Why? Because red fruits and vegetables provide some amazing health benefits.

Clinical Nutritionist Suzie Sawyer shares her five favourite red fruits and vegetables and why they’re so beneficial to our health.

Suzie HFMA V4

Tomatoes

Tomatoes are widely eaten in the Mediterranean countries and especially in areas around the globe that have higher numbers of centenarians – people living to over 100 years. So, they must be doing something right!

Tomatoes provide some wonderful health benefits but one of their biggest attributes is their richness in the antioxidant lycopene.  This helps protect cells from free radical damage, which in turn helps prevent some of our nasty degenerative diseases. 

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Lycopene is also known to be supportive of male prostate health.  Interestingly, when eaten raw, tomatoes also provide a wealth of immune boosting vitamin C, but when cooked, the lycopene becomes much more absorbable.  The answer is to eat them both raw and cooked, and very regularly too.

Pomegranates

These little beauties are also packed with powerful antioxidants.  However, we’ve also learnt lots more about them from research recently. 

Bowl of pomegranate seeds and a side salad

Pomegranates are especially loved by our gut microbiome: essentially our friendly bacteria feed on them and this helps to create the microbial diversity that is so important for overall health. Pomegranates are also protective of the heart, helping to reduce blood pressure. Even better news is that they’re easy to add to many dishes: over your morning porridge, in a salad, or blended with other red fruits.

Beetroot

Beetroots are one of my all-time favourites!  They help support so many different areas of health, that it’s hard not to refer to them as a super food!  They contain a wide range of essential vitamins and minerals such as energising folate, immune-boosting vitamin C and heart-healthy potassium.

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Beetroots are also rich in nitrates which can dilate blood vessels, therefore helping reduce blood pressure.  And this effect is very useful when you’re exercising hard and need oxygen to be quickly sent throughout the body.

And if you eat the pickled variety, then you’ll also be gaining massive benefits to the friendly bacteria in the gut. Pickled beets are fermented and it’s this process that provide so many benefits.  If other fermented foods are not your choice, then pickled beets could be a great alternative.

Cranberries

It’s been known for centuries that cranberries provide an amazing remedy for urinary tract infections.   Research over many years has found that they have this wonderful way of stopping the bacteria that causes infections from sticking to the bladder wall.  If you’re drinking the juice, then do try to pick the unsweetened variety.

A basket of fresh cranberries

 

Just like other red fruits and vegetables, their beautiful colour also makes them rich in antioxidants and vitamin C. However, because they’re slightly sharp in taste, you might want to eat them with blueberries or other red fruits, add them to your overnight oats, or put them in a smoothie.

Red peppers

Essentially red bell peppers are the ones with most nutritional benefits.  This is because they are the ripest of all peppers because they have been on the vine longest.  Red bell peppers have the greatest amount of vitamin C.  However, because vitamin C is easily destroyed by cooking, then they’re better eaten raw, in a salad, ideally.

Red peppers

However, that’s not to say that including them in plenty of other dishes will not provide great health benefits.  These red beauties are loaded with powerful antioxidants and also carotenoids, which become better absorbed when cooked.  Add them to stir fries, chillies, soups and stews.

It’s all about red this month!  So, show yourself some love with these wonderful nutrient-laden foods.

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Nutritional support for a healthy heart

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Organic,Raw,Rolled,Oats,In,Heart,Shape

The heart beats around 70 or 80 times per minute which is pretty impressive: it’s clearly an amazing organ.  Indeed, we probably don’t really think much about it unless something goes wrong.  But what if you could help better protect it and show it some love with food?

Clinical Nutritionist Suzie Sawyer shares her three top nutrients and botanicals to help support yours this National Heart Month.

Suzie HFMA V4

Magnesium

Magnesium is the fourth most abundant nutrient in the body and is needed for over 300 different enzyme reactions.  This means there’s very little that goes on in the body that doesn’t need magnesium.

When it comes to heart health, magnesium is essential for regulating the heartbeat. It’s also needed for regulating blood pressure. It is possible to bring elevated blood pressure into line, by eating more magnesium-rich foods and often taking a supplement of magnesium in the taurate form.

A range of foods containing magnesium

Essentially, magnesium is rich in whole foods such as whole grains (oats, brown rice and buckwheat are great), leafy green vegetables, avocados and nuts and seeds.  However, the best news of all is that it’s rich in dark chocolate (not the processed milk variety) – and what’s not to love about that?

Garlic

When it comes to anything to do with health, nature always knows best.  It provides everything that the body needs and herbs deliver a wealth of health benefits.

Most botanicals and herbal ingredients have plenty of strings to their bow, and garlic is no exception. Research conducted over many years on garlic has shown that it helps regulate blood pressure, it keeps blood flowing freely so can help prevent blood clots, is a powerful antioxidant and can reduce cholesterol levels.  Interestingly, all plants provide antioxidants to us because they also utilise these powers to protect themselves.  Nature literally thinks of everything.

shutterstock_552242461 garlic Aug17

It is worth adding garlic to as many dishes as possible and it certainly adds amazing flavour.  Garlic is great in stir fries, soups, curries, Bolognese, and vegetable sides such as buttered spinach or broccoli.  Indeed, there are not many savoury dishes that wouldn’t benefit.  And the best news of all is that your heart is really going to benefit.  Garlic is also a great anti-viral and anti-microbial so it’s also going to help ramp up the immune system and prevent any unwanted invaders in the gut.

Vitamin C

Every cell in the body needs vitamin C, therefore it’s important for the heart.  Vitamin C is one of our most powerful antioxidant vitamins which means it helps protect the heart from internal and external toxins.

When it comes to heart health, one of vitamin C’s most important attributes is that it helps to protect arteries from damage.  It’s essential for the blood running through the arteries to be free flowing.  However, sugars, excess fat and toxins may encourage plaque deposits in the arteries, which can harden and potentially cause clots. Vitamin C helps to protect the artery wall and keeps blood thin.  Obviously, its work is going to be severely challenged if your diet is loaded with saturated fats (found in meats and butter), or trans fats (found in margarines and processed biscuits and cakes).  But if you work alongside vitamin C, positive results can certainly be achieved.

shutterstock_362885486 vitamin C Jan17

When it comes to getting sufficient vitamin C, I always talk about eating a rainbow diet.  There are many reasons for this but essentially, fruits and vegetables are rich sources of vitamin C, so make sure every plate of food is as colourful as possible.  Count how many different colours you eat in a day.

There’s no doubt that if you look after your heart today, it will keep beating for many years to come.

Vitamin Expert Tile

 FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

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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