Healthy body, healthy mind: top brain-boosting foods

 

Sideways view of a happy woman's face with her brain outlined and glowing

It’s no secret that what we eat has a massive impact on brain function. However, wouldn’t it be great if we could really improve concentration, mood and stress just by changing up the diet a little?

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There are plenty of small changes you can make which will have a real impact not just on how you feel but also in supporting your cognitive functioning.

Suzie Sawyer shares her favourite foods for getting brain health on track.

Avocados to beat stress

There are a number of nutrients involved in the stress response. Vitamin B6 is one of the major players, and delicious avocados are a great source. In fact, avocados are all-round good guys, loaded with great nutrients, including vitamin E, a powerful antioxidant which is also protective of the brain.

Avocado, guacamole and avocado salsa

On trend right now as a favourite breakfast is smashed avocado on sour dough bread, which makes a wonderful start to the day. Or why not include half an avocado in your morning power smoothie with banana, frozen berries, almond butter and coconut milk, to start the day right?

Turkey is not just for Christmas

For some reason, people forget that turkey is a really healthy, protein-packed food and should definitely be eaten all year round, especially if you want your brain to fire on all cylinders.

Sliced turkey breast

Turkey is high in vitamin B3 which is key in the production of brain neurotransmitters. A lack of vitamin B3 can cause low mood and depression, so turkey can really keep you feeling happier. Turkey breast meat has slightly less fat than chicken. Therefore, cooking up a turkey stir fry with plenty of colourful veg makes a nutrient-packed, easy and low-calorie meal.

Sharpen your brain with lecithin

Lecithin is a phospholipid (fat) that is essential for brain function. There is evidence that people have seen great benefits in their memory and all-round cognitive functions from increasing lecithin in their diet.

A plate with a picture of a brain on to represent eating healthily to support a sharper brain

Lecithin granules, which can be bought at most good health food shops, may not sound particularly appetising but they can be added very easily to soups, stews, cereals – in fact, any hot or cold dish, as their health benefits are not destroyed by heat.

Egg yolks are also a great source of lecithin so make sure you’re eating around six eggs per week, if you can. Lecithin granules can be suitable for vegetarians – always check out the label.

Boost your mood with beans

Many people avoid all types of beans as they’re worried about the all-too common digestive distress. However, the flatulence that beans often cause is generally because the body is not making enough of the enzyme which breaks them down. The more beans you eat however, the more the enzyme reaction will be uprated – something else to smile about!

A range of beans

All types of beans are high in B vitamins, plus the amino acid tryptophan, needed to produce our happy hormone, serotonin. Plus, they’re so easy to include in the diet on a regular basis, in soups or mixed with tinned tomatoes, onions, peppers and some chipotle, for a tasty dinner. YOU can even go for the old faithful of beans on wholemeal toast for breakfast. If you’re having tinned baked beans, make sure you opt for the sugar and salt-free versions though.

Keep focussed with pumpkin seeds

Pumpkin seeds are a good source of brain-boosting omega-3 fats and the mineral zinc. Even better, they contain protein to help balance blood sugar levels; another reason concentration levels will be improved. The brain contains lots of fat, much of that being the essential omega-3s, hence it’s really important to include them in the diet to support concentration and good mood.

Roasted pumpkin seeds

Pumpkin seeds are very easy to include in many dishes and are certainly great sprinkled over smashed avocado, porridge, cereals or mixed into natural yoghurt with fruit in the mornings. Pumpkin seeds are best not heated as this can damage the omega-3 fats.

We are what we eat. Just like the body, the brain can only function optimally with the right fuel so give it some help with these brain-boosting foods.

 

 

 

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How to practise Self-Love this February

Close up of a note book with a woman writing 'Love Yourself'

Valentine’s Day and the month of love is upon us. And whilst it’s often a time when we think about how best to treat our loved ones, we shouldn’t forget about the greatest love of all – the love we should have and show to ourselves.

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Practicing self-love and self-care has wonderfully positive effects on health.

Clinical Nutritionist, Suzie Sawyer, shares her five favourite ways of practicing nutritional and lifestyle self-love.

Sleep like a baby

As we know, babies always prioritise their sleep. It’s just their exhausted parents that don’t manage to do this! However, why not go back to when you were a baby? With a very high percentage of the population suffering from sleep deprivation, make sure that getting a good night’s sleep is a priority and at the top of your self-love list.

Happy woman sleeping, cuddling pillow and smiling

Adopt a ‘baby’ routine. Turn off all electronic devices at least two hours before bedtime; blue light disrupts sleep and brain chemistry. Eat your last meal around 7 pm at night so you’re not bloated when you go to bed. Have a small tryptophan-rich snack half hour before bedtime to promote the body’s natural release of the sleep hormone, melatonin: try oat cakes, a banana, some nuts or yoghurt.

Have a warm bath, grab a good book and spray some lavender on your pillow. If sleep is a real problem, then try taking some herbal relief such as valerian which will help. You and your body will love the benefits you gain from sleeping soundly.

Eat dark chocolate

Valentine’s Day would not be complete without chocolate and what better news that it can actually be healthy! Cocoa is super-healthy; it’s packed with antioxidant-rich polyphenols that help reduce blood pressure, prevent serious degenerative diseases and keep the brain sharp.

Pieces of dark chocolate

It is the other ingredients that manufacturers use in chocolate products that make them unhealthy, packed with sugar and fat-laden. So look to buy chocolate made from at least 80/85% cocoa solids. Chocolate is the food of love, so make sure you give your body what it deserves!

Eat mindfully

This may be a well-quoted phrase but it’s a really important part of your self-love programme. Most importantly, eating food on the run and in a rushed state means the body can’t digest it properly, leading to bloating. When the body is in the fight or flight mode (during the stress response), blood flow is moved away from the digestive organs and sent to muscles which also doesn’t help digestion.

Woman eating a healthy breakfast with berries, yoghurt and orange juice

One of the most important things about eating mindfully is to eat lunch away from your desk and really appreciate every mouthful. Many afternoon digestive issues have been solved by taking a complete break from emails (and social media) and really enjoying a meal.

Have lots of vitamin C

If you’re not feeling great about yourself and want some self-love, then freshening up your complexion can really help. Vitamin C is key in keeping skin looking young, fresh and wrinkle-free. This is partly due to its key role in the production of collagen, the body’s main structural protein.

A selection of fruit and vegetables high in Vitamin C

As vitamin C is easily lost during storage, preparation and cooking of food, then you should be aiming to eat around seven portions of fruit and veg daily (aim for 80%/20% Vegetables to fruit to avoid too much sugar). However, it’s certainly worth also including a vitamin C supplement every day in order to maximise its activity and get working on your skin from the inside out.

Get your B’s

That’s B vitamins! There are eight of them and they all work together. Most importantly, they’re essential for keeping your nervous system running smoothly, balancing your mood and increasing energy levels – all key ingredients for making sure you ‘feel the love’.

A range of foods containing Vitamin B6

Foods such as eggs, salmon, nuts, oats, bananas, spinach and broccoli (plus many more) are all rich sources of B Vitamins. B-vitamins are water-soluble so easily excreted from the body. If you’re feeling low and lacking in motivation, then it is really worth looking at your diet to see what’s lacking. Low vitamin B12 is often implicated in cases of depression and is only found in animal produce, so supplements may well be needed.

So enjoy the month of (self) love and don’t forget about YOU in the process.

 

 

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Eat to beat anxiety: top nutrition for lifting your mood

Dark days, post-Christmas blues, money worries, body issues and more all affect our mood and can cause anxiety. The early part of the year often brings distress for many people.

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The good news is that there are lots of foods and herbs that can help lift our mood and ease anxiety. Clinical nutritionist, Suzie Sawyer, shares her five favourite mood-boosters.

 

Eggs

Eggs are one of the most nutrient-dense foods on the planet, containing all the essential amino acids that make up proteins. Most importantly, they’re rich in vitamin B12 which is needed for the proper functioning of the nervous system. Indeed, deficiency of B12 can affect the brain and nervous system first which in turn can affect your mood.

Scrambled eggs on toast with mushrooms and tomatoes

Eggs in all their forms, make a great start to the day and because of their high protein content, you will also stay fuller for longer.

Portobello mushrooms

Portobello mushrooms are high in vitamin B3, otherwise known as niacin. In years past, severe deficiency of vitamin B3 lead to something called pellagra characterised by dermatitis, diarrhoea and dementia. Symptoms also include depression and anxiety. Thankfully, this has mostly been eradicated, though it is still a problem in developing countries, but it proves the importance of this nutrient in brain health and for helping banish anxiety.

Portobello mushrooms in a basket

The great news is that Portobello mushrooms also contain some vitamin D (widely deficient at this time of year), and a lack of which causes low mood.

So, get chopping and add them to stir fries, pasta dishes, on toast with beans for breakfast or simply roasted as a vegetable side.

Lavender

Top of the list as being one of nature’s most calming herbs is lavender. Many people report improved sleep after spraying their pillow with lavender. It appears to work in a number of ways on the nervous system, but it certainly seems to activate GABA, one of our relaxing brain neurotransmitters[1].

Lavender oil and fresh lavender on a pillow

Lavender also makes a really delicious tea infusion. All you need to do is pour boiling water over one teaspoon of the dried herb, cover and leave to infuse for about five minutes. You can sweeten with a little honey if desired and you’ll soon be feeling more relaxed.

Green Tea

All teas have some health benefits, particularly for their immune-boosting antioxidants. However, green tea contains the amino acid, L-theanine, which, just like lavender, helps promote GABA. Green tea is especially high in something called epigallocatechin gallate, or EGCG. This is a particularly powerful antioxidant that works on brain function, also helping to promote GABA.

A cup of green tea

If you’re feeling anxious, then it’s good to get into the habit of drinking three cups of green tea daily. It can also help reduce the anxiety-promoting effects of caffeine if you’ve succumbed to that early morning double espresso!

Oats

Oats are high in the amino acid tryptophan which is converted into serotonin in the body, our happy hormone. Serotonin is then converted into the sleep hormone melatonin; a lack of sleep can also contribute to higher levels of anxiety.

Bowl of warming porridge with spoon of dry oats next to it

Oats will also provide you with sustained energy throughout the day, plus your mood will be lifted from having a boost of serotonin. Alternate an egg-based breakfast with porridge through the week and you should start to notice a difference.

So if you are struggling with anxiety or low mood this winter, then don’t despair; nature has provided a wealth of remedies for you to try.

[1] Peir Hossein Koulivand et al. Lavender and the nervous system. Evid Based Complement Alternat Med 2013;61304

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Five nutritious breakfasts to start the day right!

Close of up happy woman eating breakfast bowl of porridge and banana

Breakfast is often described as the most important meal of the day. Clearly, all three main meals are important as they provide fuel and essential nutrients for the body. However, after a period of fasting during the night, blood sugar levels are low so it is essential to refuel.

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If you’re only drinking a double espresso for breakfast, with no food, your blood sugar levels will be imbalanced and so will your energy for the rest of the day.

Clinical nutritionist Suzie Sawyer, shares her five favourite breakfasts, whether you’re on the run or having a lazy weekend.

Fast and effective: Overnight oats

Soaking oats overnight in milk or apple juice is really easy to do. It provides you with one of the best ‘on-the-run’ breakfasts you can have, as you’re prepping it the night before, and your energy levels will be sustained throughout the day.

Bowl of porridge topped with blueberries and raspberries

Oats are packed with slow-releasing carbohydrates, plus they’re a great source of fibre and energising B-vitamins. They also help keep cholesterol levels in check. If you choose to soak them overnight in almond milk, you’ll also be getting the benefit of some omega-3 essential fats, and a banana will give it some added flavour and heart-loving potassium. Just smash the banana into the milk, mix with the oats and leave overnight in the fridge. If you want to add some extra fruit or natural yoghurt in the morning, then fill your boots!

The green one: Smashed avocado on toast with sprinkled seeds

Instead of putting a couple of slices of bread in the toaster and spreading them with the first thing that comes to hand, take an extra minute to smash an avocado on toast.

Avocado on rye toast showing healthy breakfast

Use wholemeal, rye or other non-white bread to provide you with lots of energy-giving B-vitamins. Avocados themselves are high in vitamin B5 which is needed to produce our stress hormones, helping to manage your anxiety levels. Sprinkle it with some mixed seeds (flavoured with soya sauce if you like) and if you’ve got some cherry tomatoes and rocket in the fridge, add those to your plate as well!

The lazy weekender: Poached eggs with sourdough

Eggs are one of the best ways to start any day. They’re one of the most complete foods: packed full of protein they are also a good source of the trace mineral iron, needed for good brain function through the day. And whilst you might not want to be using your brain too much on a lazy weekend, iron is stored in the body so you’ll be sharp for the week ahead.

Poached egg on brown toast

Poached eggs on sourdough toast work really well with spinach. The tastiest way is to quickly ‘wilt’ the leaves in a little butter and add some chilli powder for extra taste.

The zingy one: Summer Berry fruit bowl

Even though we are in the midst of winter, the availability of frozen summer berries means this breakfast can be enjoyed all year round. The nutrient content of frozen fruits and vegetable stacks up really well against fresh produce because they tend to be frozen quickly after harvesting, therefore retaining most of their nutrients. And summer berries are packed full of vitamins.

A bowl of summer berries with yoghurt for breakfast

All you need for this is some frozen berries, plus half an avocado, a banana and natural yoghurt blended together. You can whizz this up the night before and take it on the run – why not add some oats and seeds before eating to give your breakfast an extra energy boost.

This is also a great way of helping you to eat a colourful rainbow of fruits and vegetables every day. This bowl is packed with antioxidants to help support your immune system through the winter months, plus the dark fruits are full of super-healthy flavonoids (powerful antioxidants responsible for the vivid colours in fruits and vegetables).

The indulgent start: Wholemeal bagel with smoked salmon and cream cheese

This delicious breakfast is packed with protein and energising B-vitamins, plus essential omega-3 fats, needed for great brain function through the day.

Bagel with smoked salmon and cream cheese

All you need to do is to toast a delicious wholemeal bagel and spread with low-fat cream cheese and add some smoked salmon. Choose low-fat cream cheese if you can as it’s obviously much lower in calories, but actually contains higher amounts of calcium (needed for strong bones, teeth and muscles). I promise you won’t notice the difference from the full-fat variety.

So, there you have it. Five great ideas to start your day the right way!

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Five food swaps to boost your energy this January

Happy woman outside in winter with energy

The month of January can often make us feel low in energy, especially after all the Christmas festivities. What you eat right now can really make the difference between flagging during the day and feeling full of life.

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Just like a car needs fuel, the body can’t run on empty, but the food we choose needs to be the right kind of fuel. So how can you get the most energy out of your food choices?

Clinical nutritionist Suzie Sawyer, shares her top five energising food swaps so you jump through January!

Swap sunflower oil for coconut oil

Sunflower oil is one of the most popular cooking oils, partly because it’s quite cheap but it’s also promoted as being healthy. However, the reality is that sunflower oil contains a high percentage of polyunsaturated fats which are damaged when heated and therefore turn into unhealthy trans fats.

Coconut oil and coconut flesh

Conversely, coconut oil is stable once heated but, most importantly, contains high levels of medium chain triglycerides (MCTs) which the body uses as an energy source. They also speed up metabolism and are not stored as fat. You can even use pure coconut butter as a wonderful body moisturiser. Coconut oil can always be used as a replacement for sunflower oil (or other cooking oils), plus it delivers a very subtle coconut taste which is particularly delicious in stir fry dishes.

Swap rice cakes for oat cakes

Rice cakes are frequently suggested as a great low calorie snack but they do very little in terms of providing sustained energy. Moreover, rice cakes are heated to high temperatures during their preparation and this can produce very unhealthy acrylamides which have been linked to a number of degenerative diseases.

Home made oat cakes

Whilst oat cakes contain a few more calories, you’ll eat less overall because you won’t feel hungry as quickly. Oats are slow releasing carbohydrates which means they keep delivering energy for much longer. Oat cakes make great snacks when paired with hummus, nut butters (see below), prawns or bananas. They’re truly versatile!

Swap peanut butter for walnut butter

It’s a common misconception that peanut butter is really healthy. True, it contains a good amount of protein but that’s as far as it goes! Peanuts are not tree nuts; they’re grown in the ground and are very susceptible to picking up unhealthy aflatoxins. However, proper tree nuts, and in particular, walnuts contain the healthy and energising omega-3 fats.

Walnut nut butter in a jar surrounded by walnuts

Walnuts have the highest omega-3 content of any nuts. These essential fats are needed to help boost metabolism and will therefore give your energy levels a boost. They’re also delicious when made into a nut butter, which is available in most supermarkets. Add walnut butter to smoothies for a protein punch, on oatcakes as a snack, on wholemeal toast as a great on-the-run breakfast, or in decadent chocolate brownie recipes.

Swap white bread for brown

Many of us love white bread, especially toasted. However, once you’ve made the swap to brown, you’ll never look back! Your energy levels will be much improved and you’ll also be eating a much greater range of nutrients.

A selection of brown bread loaves

The problem with white bread (and other white products such as pasta) is that the refining process strips them of the all-important B vitamins which the body needs to produce energy. White bread also contains much less fibre. This means that its carbohydrate content is quickly released into the bloodstream and won’t provide sustainable energy.

If you‘re finding the swap tough, then why not buy some half and half bread to ease you into it gently!

Swap veggie crisps for kale chips

Vegetable chips are readily available in supermarkets and many people believe they’re much healthier than potato crisps because they contain colourful vegetables. This is partly true. However crisps are crisps regardless of which vegetable they are made from; they are still deep-fried, deliver very few nutrients and do very little to improve energy levels.

Home made kale chips in a dish

As a quick, healthy and energising swap try kale chips instead. You can even make your own: add a bag of kale to a roasting pan, sprinkle with coconut oil and a little salt and grill until they have turned crisp. Kale is high in iron and folate, both essential for energy production. As an added benefit, kale also contains good levels of vitamin K which is needed for a healthy heart and bones.

So a few simple swaps will get your energy levels soaring this January and hopefully throughout the coming year!

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Five foods to banish Christmas exhaustion

Woman in Christmas hat asleep at her laptop

We all know that Christmas can be exhausting! Add together festive parties, Christmas shopping, family politics, with a sprinkling of work pressures, and you’ve got the perfect recipe for feeling tired and run-down. However, what you eat during the Christmas period can have a really positive effect on energy levels.

Clinical nutritionist Suzie Sawyer shares her five top foods for sustaining energy throughout the Festive season.

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BANANAS

They are the ‘go-to’ snack used by athletes and anyone looking for a quick energy boost. Bananas contain a high level of sugar in the form of starch which is released fairly quickly into the bloodstream giving an energy boost. However, they’re also high in fibre which means that energy release is sustained for quite a while after eating them. Bananas are also high in energising vitamin B6.

Whole bananas and diced banana

However unripe bananas contain resistant starch which cannot be digested in the small intestine, and then ferments in the large intestine which can cause wind! So, the trick is to eat them when they’re nice and ripe and you’ll be energised throughout the day. Why not enjoy a banana with your breakfast? They’re great on any type of cereal and of course make a wonderful transportable snack.

PUMPKIN SEEDS

Another great portable snack that you can eat on their own or as part of a combination with other seeds, pumpkin seeds have an enviable nutritional profile. They contain good levels of energising iron and magnesium, plus protein which will also keep you going throughout the day.

Roasted pumpkin seeds

Pumpkin seeds are brilliant to have in your bag when you’re on the run or to keep in your desk drawer. For a really delicious twist, roast them with a little salt.

BEETROOT

Simply the colour of beetroot brings thoughts of Christmas! Their deep red colour is also one of the reasons for beetroot’s amazing health benefits; they’re packed with antioxidant-rich anthocyanins. Most importantly, beetroots are great for boosting energy. They encourage the production of nitric oxide which helps blood vessels to dilate, producing greater oxygen flow around the body. This effect is really noticeable in people who exercise a lot but is equally beneficial for those needing to rush around the shops!

Beetroot and chocolate brownies

Beetroot works well in sweet or savoury dishes and can be really simply served in a salad with goat’s cheese and walnuts. Equally, it makes a wonderful partner to any dish containing chocolate! Why not try creating some chocolate and beetroot brownies? Perfect for the Christmas table to stop people falling asleep after lunch!

WHOLEMEAL BAGELS

Any food that contains whole grains will also contain plenty of energising B-Vitamins and wholemeal bagels are no exception. With any white bread products the refining process in their production destroys B-vitamins and also the fibre, both of which are needed to keep energy ramped up! So try to stick to wholemeal options this Christmas.

A wholemeal bagel with ham and salad

Wholemeal bagels make a great snack with nut butter (or with some jam for really quick energy).  Alternatively, try them toasted with scrambled eggs for breakfast, with cream cheese and smoked salmon for lunch or toasted with smashed avocado and pine nuts. Delicious!

SWEET POTATOES

Packed with slow-releasing carbohydrates, sweet potatoes provide sustained energy to keep you going throughout Christmas. Despite their sweetness, sweet potatoes are a starchy vegetable and supply about the same number of calories as new potatoes (around 84 calories per 100 grams).

A sweet potato cut in hasselback style on wooden board

Sweet potatoes make a delicious and quick lunch or dinner-time meal in a jacket with a topping of prawns, baked beans or tuna. The best news is that they have a really positive effect on blood sugar levels (unlike white potatoes in their jackets), which means energy levels will be constant and hopefully you won’t feel that all-too common afternoon energy slump.

So eat for energy this festive season and you’ll still be smiling (and awake) to enjoy the Christmas holidays.

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Nutritious seasonal eats this December

Woman preparing christmas dinner

With the festive season now upon us, supermarkets are packed with chocolates, cakes, puddings and treats! However, let’s not forget that we can still enjoy healthy treats and get a boost of vitamins and minerals at the same time. There are plenty of delicious fruits and vegetables in season in December, and with a little thought they can really excite the taste buds!

Clinical nutritionist Suzie Sawyer shares her top five fruits and vegetables this Christmas, together with her recipe suggestions.

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PEARS

These sometimes get forgotten and pushed aside for the more popular apple. However, pears are real winners both for their taste and nutrient content.

They’re high in immune-boosting vitamin C and heart-loving vitamin K. If you eat them with the skin on, they’re also rich in fibre; more than many other fruits and vegetables, around 40% of a pear’s health benefits lie just under the skin.

Pear, goats cheese and walnut salad

Pears work really well simply sliced in a salad with goat’s cheese, varied leaves and walnuts, which retains maximum nutrient benefits. However, at this time of year, they’re wonderful poached with lemon zest, ginger, a cinnamon stick, allspice and some apple cider. They can be served with vanilla ice-cream for a real treat, eaten cold as a desert or sliced over your morning porridge for a warming start to the day.

RED CABBAGE

Whilst white (also known as green) cabbage is the most commonly eaten, its nutrient benefits slightly fade into the background when compared to its red counterpart. As with all fruits and vegetables, the secret to its nutritional benefit lies in its colour; red cabbage is rich in immune-boosting antioxidants. This is especially helpful at this time of year. It also contains lots of anti-inflammatory compounds which is welcome news for those suffering from aching or painful joints during the winter months.

Red cabbage stewed with apples

One of the nicest ways to use red cabbage is braised with apples. It makes a wonderful accompaniment to any meat or is great on the Christmas dinner table. It’s so easy cooked in a pot, with onions, apples, balsamic vinegar, allspice and sliced apples. Cook slowly in the oven for an hour or so – the smell is wonderful.

CAULIFLOWER

Cauliflower has become one of the most popular vegetables in recent times. Even better it’s in season right now. As with many fruits and vegetables, the most prominent nutrient in cauliflower is vitamin C. However, it’s rich in most of the B-vitamins as well as the important trace minerals magnesium and manganese. These nutrients are better retained when cauliflower is steamed rather than boiled.

Cauliflower cheese

In terms of serving, a perennial favourite dish is cauliflower cheese which is often a Boxing Day lunch staple. However, it works really well as a one-pot curry with chickpeas, cumin, curry powder, onions, lentil and almonds. Cauliflower rice is also really popular with those watching their weight or following the Paleo Diet. Placed into a food processor it then gets broken down into rice-sized pieces. Simply heat through with a little olive oil and some salt and pepper.

CLEMENTINES

Always popular in Christmas stockings for their delicious, juicy and sweet taste, clementines are perfectly in season right now. Not only are they packed with vitamin C, they contain limonin which may help reduce blood cholesterol levels – another reason why they could be useful during the season of over-indulgence!

Clementines on wooden board

They’re also fabulous used in many recipes and work really well with our Christmas staple vegetable, the Brussels sprout. We tend to have a love/hate relationship with these little green vegetables, but when braised in the oven with sliced clementines, shallots, balsamic vinegar, rosemary and walnuts, they really come alive!

CRANBERRY

No Christmas table would ever be complete without cranberries. They deliver some wonderful health benefits, most notably for the urinary tract. Most urinary tract infections (UTIs) are caused by bacteria, and cranberries are able to prevent the E. coli bacteria from attaching to the wall of the urinary tract.

CRanberry sauce in small ceramic jug and cranberries on wooden board

Importantly, whilst, cranberry sauce makes a wonderful accompaniment to turkey, they work really well in a muesli recipe or in homemade energy bars. Simply mix dried cranberries with golden syrup, sunflower seeds, desiccated coconut, oats, butter and sultanas for a delicious tray-baked, portable energy snack – much needed during the tiring month of December.

So alongside the traditional sweet treats of Christmas, treat yourself to some delicious and nutritious fruit and veg this season and reap their amazing health benefits.

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