calcium

Get the perfect smile: top tips for taking care of your oral health

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Cloe up of woman smiling brightly with a becah background

A lovely smile can light up the room!  But what if your teeth aren’t as lovely as you would like?  Having healthy teeth and gums is very important for overall health and can sometimes be neglected.

This National Smile Month, Clinical Nutritionist Suzie Sawyer shares five top tips for getting a smile to be proud of!

 

Have a healthy gut

Whilst daily brushing is essential for healthy teeth and gums, it’s just as important to look after your nutrition, and especially your gut health.

The good bacteria in our gut needs to outweigh the bad bacteria in the mouth that can be the cause of issues with our teeth and gums.  As an example, the bacterium that causes peptic ulcers and the H. pylori infection actually lives in the mouth. 

A,Set,Of,Fermented,Food,Great,For,Gut,Health,-

Feeding the good guys in the gut, especially with live natural yoghurt, can really help crowd out the bad guys.  Additionally, any fermented foods are great including tofu, tempeh, kombucha and sauerkraut.

Nutrition is key

As with everything in the body, good nutrition underpins health, and teeth need ‘feeding’ with the right nutrients.  Top of the list are vitamin D and calcium; both essential to building and protecting healthy teeth.  Whilst most of this is done during childhood development years, just like bones, the teeth need feeding from within throughout life.

A range of foods containing calcium

Vitamin D deficiency is still widespread in the UK as it’s not easy to obtain from food.  Therefore, supplementation with a minimum of 10 micrograms daily, is needed throughout the year, even through the summer months. However, some foods that are rich in calcium like oily fish with bones (sardines) also contain some vitamin D.  Other great sources of calcium are dairy, calcium-enriched plant milks, green leafy vegetables and nuts and seeds.

Keep it colourful

Compounds in fruits and vegetables, called flavonoids, have been found to target the bacteria that cause tooth decay.  This means including lots of colourful fruits and vegetables into the daily diet will certainly benefit your oral health.  Top of the list are dark cherries, prunes, blueberries, raisins, and blackcurrants, but all fruits and vegetables are going to deliver benefits.

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

Another great reason for eating lots of fruits and veggies is that they’re all high in vitamin C which helps build strong blood capillaries, supports the immune system, and helps protects gum health. 

Iron is another key nutrient for gum health which is not only rich in meat but found in dark, green leafy veg too.

CoQ10 is great for oral health

Fully named coenzyme Q10, it’s literally our spark plug as it’s found in every body cell, within the mitochondria, where energy is produced.  Whilst we naturally make CoQ10, production reduces with age (which may explain one of the reasons why our energy levels decrease as we get older), and it’s very important for oral health.

Composition,With,Food,Contains,Coenzyme,Q10,,Antioxidant,,Produce,Energy,ToCoQ10 is one of our key antioxidants, so it’s needed for the immune system and also for keeping bad bacteria in the mouth at bay.  Interestingly, there is also a connection between gum disease and heart disease, hence another reason for really looking after oral health.  It’s also the reason that CoQ10 is often taken as a supplement. If your dentist has noted some declining gum health, then it might be worth considering taking a supplement of CoQ10.  It should also help energy levels.

 

Keep them clean!

It may sound obvious, but it’s essential to be fastidious with your brushing routine; it’s surprisingly common for this to be overlooked!  Regular visits to the hygienist will help flag if your brushing routine is not up to scratch and will also encourage the use of small brushes to clean in between the teeth and protect the gums too. Your teeth should feel very smooth as you run your tongue over them.

Horizontal,Shot,Of,Curly,Young,Woman,Brushes,Teeth,Every,Morning

If you haven’t already invested in one, an electric toothbrush is certainly your friend in this respect, enabling a much more thorough clean than using a manual toothbrush. And don’t forget flossing and using a mouthwash too.

Good teeth and gum care is important not just to feel great about smiling but for overall good health.

So, keep on smiling with these top tips to keep your oral health in tip top condition!

 

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Hike your way to health this National Walking Month

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shutterstock_171654062 woman hiking Oct15

It’s National Walking Month and a great time to celebrate the amazing benefits of this wonderful outdoor activity.  Whether you call it a walk or a hike, being on the move outdoors has many benefits for both your physical and mental health.

To get the most out of your walks, supporting yourself nutritionally, especially where your joints and bones are concerned, is so important so that they carry you along the miles without complaining.

Clinical Nutritionist Suzie Sawyer shares her five top tips to ensure you can keep moving, however tough the hike may be!

Put the nutrients in

There are many nutritional components that make up our skeletal frame and support its strength, growth, and repair.  However, there are a few essential nutrients to be aware of.

Vitamin D and a sunshine symbol written in the sand

One of the key nutrients is vitamin D.  Also known as the sunshine vitamin, vitamin D is made on the body when the sun is shining (and skin is exposed to it). However, deficiency within the UK population is still widespread.  Importantly, one of vitamin D’s main functions is to metabolise calcium, a key mineral in our bones.  It’s certainly worth continuing to supplement with vitamin D through the summer months too, especially if you’re active.

A range of foods containing calcium

Calcium-rich foods include dairy (natural Greek yoghurt is great), leafy green vegetables, sesame seeds, tofu, and other soy products, so ensure your diet is rich in these.  Magnesium is also important for the bones and is found mainly in whole grain foods, avocados, legumes, nuts, and leafy greens. These are all foods that are going to help put some power into your walk.

Herbal helpers

We know that nature has provided us with some amazing herbs and one that is especially good for supporting joints and bones is Devil’s claw (Harpagophytum). It has been found to help decrease any swelling in the joints, and generally reduce inflammation, which could certainly stop the enjoyment of your hike.

Close up of knee representing joint pain

Devil’s claw is frequently used for back pain which can also be a common problem amongst keen walkers, partly because you’re often walking off balance on rough ground or going up and down hills. If you’re suffering, then it’s certainly worth a try; anything that keeps you moving.

Resistance training

Keeping the bones and joints strong by doing some resistance or weight training can really help support the body, and reduce the likelihood of injury, when you’re out walking.

Close up of woman working out at home

You certainly don’t need to become a body builder!  It’s just about doing movements such as squats, bicep curls or walking lunges with some weights to suit your ability.  For women, during and after the menopause, this is especially important, as reducing oestrogen levels mean our bone density is also reducing.  This negative effect can be reversed by doing resistance work.  It’s certainly a ‘win-win’ situation for a more comfortable walk.

Don’t forget to stretch

If the weather is a little chilly and your body is not really warmed up, this is the time when you can easily sustain an annoying injury.  A calf tear, or jolt to the knees is common.  However, you can help prevent problems by doing some gentle stretching before and after your hike.

CLose up of woman exercising and stretching outside

Before you start, get the blood pumping around the body by doing some shoulder rolls, body twists and body weight squats.  Then you can do some stretching of the knees, calves, ankles, hamstrings (back of the leg) and quadriceps (front of the leg) and repeat when you return from your walk.  It doesn’t need to take long but could save you grief further down the line.

Put out any fires

Not literally (hopefully)!  However, if you sustain any kind of injury or have an inflammatory condition such as rheumatoid arthritis, then the body is effectively on fire within.  This can cause pain and may prevent you from getting out and about.

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

Obviously, all the measures above will help but it’s also important to ensure your diet is rich in colour overall.  Colourful fruit and vegetables are rich in antioxidants which help support the body’s inflammatory processes naturally. We know that leafy green vegetables are rich in several key minerals so make sure you have plenty in the diet.  Equally, red, orange, yellow, purple, and red fruits and vegetables are also high in antioxidants, so try to include some every day in your diet.

Celebrate National Walking Month and keep moving  – your health will thank you for it!

 

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The essential Vitamin D – why is it so important?

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Vitamin D and a sunshine symbol written in the sand

Over the last couple of years, there’s been an increasing buzz around vitamin D.  And for very good reason. 

We’ve always known that vitamin D works with calcium to support healthy bones and teeth but we’re only really understanding just how essential it is for the immune system too.

Clinical Nutritionist, Suzie Sawyer, shares why vitamin D is so important for so many aspects of our health.

 

What is vitamin D?

Vitamin D is known as the ‘sunshine vitamin’ because it’s primarily produced on the skin in the presence of sunlight.  However, The Department of Health have acknowledged that a massive 40% of the UK population are deficient in vitamin D, which is putting the nation’s health at risk. 

CLose up of two hands making a heart shape with the sun in the backgroundCountries located in the Northern Hemisphere who lack sunshine, such as the UK, all have populations that are equally deficient.  And, whilst a sunny holiday can certainly boost levels, because the body can store it, high factor sun cream can block its absorption and we simply don’t get enough Vitamin D throughout the year.

 

What does it do?

Interestingly, vitamin D’s most important function is the metabolism of calcium; both calcium and vitamin D are vital for the health of bones and teeth.  Sunlight on the skin activates a pre-cursor to vitamin D and then it’s converted to the most active form of the vitamin – D3. 

shutterstock_69606442-woman-with-cold-immunity-sept16

However, it’s not just the bones and teeth that need vitamin D – it also helps to regulate the body’s immune responses, protecting us against infections such as colds and flu. Not only that, more and more great things are being discovered about vitamin D; it’s also important for muscle strength, mood and healthy blood pressure and new research is being carried out all the time.  Indeed, when the COVID virus appeared, there was so much more research on vitamin D and how it protected against poor health outcomes.  Doctors are now unequivocal about its importance for the immune system.

Can I find it in food?

The most active form of this vitamin (D3) is the one produced by the sunlight on the skin.  However, there are some food sources of vitamin D (D2) which, interestingly, are also foods high in calcium, which is very helpful. Plus, both forms of vitamin D are available in supplement form. 

A range of foods containing vitamin D

Top of the list of foods to eat are oily and bony fish such as salmon, sardines, mackerel, and pilchards.  However, egg yolks and butter also contain vitamin D. Milk contains a little vitamin D but lots of calcium. 

There is a small amount of vitamin D in green leafy vegetables, but again, they’re a good source of calcium.

Am I getting enough?

Around 40% of the UK population are thought to be deficient in vitamin D.  This can manifest itself in a number of ways; rickets in children is becoming more prevalent, partly because of parents using strong sun cream, which is completely understandable.  However, in order to improve levels of vitamin D within the body, just exposing the face for 15 minutes a day during the winter, can help. 

Close up of a woman by the ocean

Other conditions that are worsened by a lack of vitamin D are loss of bone mineral content, making fractures more likely and also an increase in bone pain and muscle weakness.  Osteomalacia, or soft bones, is another condition on the increase in a younger age group. Women going through menopause tend to feel achier generally if they haven’t sufficient vitamin D. However, the strength of the sun is still not going to make sufficient vitamin D during the winter, so supplementation is encouraged during October to March as a minimum.

Does it keep you young?

Interestingly, research carried out in 2010[1] found that vitamin D may hold the key to long-lasting physical function.  It would seem that of those studied (around 2,788 people in total) people with higher levels of Vitamin D had much better physical function as they aged, than those with lower levels. 

Group of retired women in their 60's walking on a beach

Those with the highest levels of vitamin D were able to lead more active lives, demonstrating that it’s not just the bones that need vitamin D, but it’s needed for muscle strength and generally being able to keep physically active. Another great reason to supplement through the winter months.

Vitamin D is certainly one essential nutrient that should be shouted about so do make sure you are getting enough every day.

 

[1] Houston D et al, Better vitamin D status could mean better quality of life for seniors.  Federation of American Societies for Experimental Biology 2010 (April 26).

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Eating with the seasons: nutritional foods for January

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Fresh,Fruits.,Sliced,Fruit.,Orange,And,Pomegranate

It’s always important to eat with the seasons and as nature intended, to gain the biggest health benefits.  And for many of us, trying to be as healthy as possible during January is very much at the front of our minds.

Nature has provided what the body needs at certain times of year, plus if you buy locally grown produce, nutrient content will generally be better and it’s kinder to the environment too.

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

 

Jerusalem Artichokes

Top of my list has to be this amazing vegetable. They are supremely healthy and provide a really useful addition to the diet. 

Jerusalem artichokes are loaded with a prebiotic fibre called inulin which is incredibly healthy for the gut.  The gut houses billions of bacteria (hopefully more good bacteria than bad), but they need feeding with this kind of fibre for the gut to remain healthy. 

shutterstock_541940524 roasted jerusalem artichokes Dec17

A healthy gut supports a healthy mind, the immune system, hormones, digestion, skin and so much more. Jerusalem artichokes are also a rich source of vitamin C, potassium, and iron, which are all frequently deficient in the daily diet. Serve them roasted in a little olive oil.

Kale

A member of the super-healthy cabbage family, kale is not always popular, partly because of its bitter taste and often tough texture.  However, this is much improved when eaten seasonally and with some other flavourings such as garlic and soy sauce.

shutterstock_488572450-eggs-and-kale-nov16

The health benefits are certainly forthcoming, especially because kale contains a plant compound called sulforaphane, which has been found to help prevent some of our nasty degenerative diseases.  Kale is also a rich source of calcium to help support strong bones and Vitamin A, Vitamin C and Vitamin E – all important antioxidants.

Pomegranate

Pomegranates are slightly strange to look at because of their mass of tiny seeds.  However, these seeds are nutritional powerhouses, and have some of the highest levels of antioxidants of all fruits. This is probably one of the reasons that research has found them to be especially beneficial for brain health; they can help protect this vital organ from free radical damage. Additionally, they are loaded with fibre so are great for the digestive system.

Quinoa,Salad,With,Pomegranate,On,Rustic,Kitchen,Table

Just like many fruits, pomegranates work well in sweet or savoury dishes, and are a particular favourite with salty cheeses and walnuts, making a great salad trio.  Moreover, it’s lovely to see some vibrant colours on the plate when the weather is so grey outside!

Oranges

Clearly the UK climate is not going to support the growing of oranges, but they are certainly at their best at this time of year, imported generally from Spain.  Whilst it’s always best to eat locally grown produce, it’s difficult when we want to gain the wonderful health benefits of a food we simply can’t grow in any meaningful numbers.

A bowl of oranges

Oranges are a great source of vitamin C.  As this vitamin is water-soluble and easily destroyed during storage, preparation and cooking, oranges are probably best eaten in their raw state to gain maximum health benefits. They also contain good levels of folate which will help to give energy levels a boost too.

Oysters

Oysters are available all year round but are certainly good at this time of year, and can be sourced from UK waters, especially around Colchester and Whitstable.

Oysters become especially important coming into February with Valentine’s Day looming.  Oysters are often referred to as ‘aphrodisiacs’ or ‘the food of love’.  The reason for this is that they contain really high amounts of the mineral zinc, essential for healthy reproduction.  There is always some truth behind these ‘old wives’ tales!

A plate of fresh oysters

Oysters also contain other minerals, including calcium, iron, magnesium and the antioxidant, selenium.  Importantly, they’re a rich source of iodine which is frequently lacking in typical western diets and is essential for cognitive function, especially in the developing foetus. 

So, why not add some of these season foods into your diet this January and reap the nutritional benefits?

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What are the health benefits of cheese?

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Various,Types,Of,Cheese,On,Rustic,Wooden,Table

Cheese features highly in many people’s diets.  In fact, more people are often in love with cheese than chocolate!  It not only tastes delicious, in all its various guises, but it provides many health benefits. 

There are a wide variety of cheeses with the only common theme being they are made from the same basic ingredient – milk (except for vegan cheese – more on that later).

Cheese is often given a bad rap from a health perspective because of its relatively high fat content.  However, various studies have found many positive benefits of eating cheese, in moderation!

Clinical Nutritionist, Suzie Sawyer, shares the various types of cheeses, together with their health benefits.

Let’s start with the basics: what is cheese?

Essentially, cheese making involves coagulating the milk protein, casein, separating the milk into solid curds and draining the liquid whey.  This is the process we often see on TV with the large vats of what looks a lot like cottage cheese with big separators moving the liquid around.

A,Cheesemaker,Prepares,A,Form,Of,Parmesan,Cheese,Using,Fresh

Many cheeses are produced from cow’s milk, but they can also come from other animals such as sheep, buffalo, and goat, all of which produce different flavours. Goat’s milk is higher in water than cows milk so yields less cheese, and the cheeses are usually softer.

Cheeses and their moisture content

The moisture content affects both taste and texture.  An example of a low moisture hard cheese is Parmesan, and medium moisture would be cheddar.

Parmesan,Cheese,On,A,Wooden,Board,,Hard,Cheese,On,A

High moisture cheese is soft and an example of this would be mozzarella. A cheese with very high moisture is cottage cheese.

Cheese,Collection,,White,Mozzarella,Cheese,Balls,For,Salad,Or,For

Unripened soft cheeses, such as cottage, have a very light texture with little flavour, and ripened ones such as Camembert have mould added to the outside of the cheese which produces protein-digesting enzymes: these also have a stronger flavour.

Camembert,Cheese

Certain hard cheeses such as Stilton have mould added during the cheese-making process and they are then pierced with metal rods, creating air channels, and the mould you see grows within the cheese. This also creates their distinctive flavours.

Slice,Of,French,Roquefort,Cheese,With,Walnuts

What about the health benefits?

The nutritional profile of cheese is going to vary depending on the variety. However, all cheese is a great source of protein, with cheddar cheese producing around 8 grams for every thumb-sized wedge and 120 calories. 

For the same number of calories, you can have half a cup of soft cheese which provides 14 grams of protein. Indeed, cottage cheese has a higher protein content than most others, and is lower in calories, hence if appears on many weight-loss programmes.

Cottage,Cheese,And,Mint,In,A,Wooden,Bowl,On,An

When it comes to micronutrients, cheese is a great source of calcium (highest in blue cheeses) which is essential for healthy bones, teeth, and muscles. Cheese also provides vitamin A (essential for immunity), vitamin B12 (needed for the nervous system and red blood cell production), zinc (important for the immune system and a range of body functions) and phosphorus, which works in tandem with calcium.

Grilled,Halloumi,Cheese,On,White,Plate

Cheese is also known to be high in fat, with halloumi, brie and camembert topping the leader board in this respect.  Additionally, some cheeses are high in sodium so intake may have to be watched if you have raised blood pressure and are salt sensitive.

What about vegan cheese?

With the rise in veganism, many vegans, understandably, don’t want to miss out on their cheese hit.  The good news is there are myriad vegan cheeses available, made from some form of vegetable proteins such as brown rice, nuts, coconut oil, soy, peas, and tapioca; it really comes down to personal taste preference.

Vegan,Cheese,With,Cashew

However, as nutritional yeast is a great protein and nutrient source for vegans, do try and choose vegan cheeses that contains this amazing food.  Nutritional yeast is rich in protein but also B-vitamins, and essential minerals including iron, and potassium.

Cheese can certainly provide a healthy and nutrient-dense addition to any balanced eating plan so enjoy!

 

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Five greens to fuel your body this spring

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A,Woman,Is,Cutting,Spinach,On,A,Kitchen,Board.

Spring is finally with us which always brings a smile to our faces.  Coupled with the fact that spring also provides us with some amazingly healthy foods, everything just feels much more positive.

Top of the food list for spring are greens. They are super-healthy and with a little bit of flavour can be delicious too.  You won’t need to be ‘forced’ to eat your greens ever again!

Clinical Nutritionist Suzie Sawyer shares her five favourite greens for spring.

 

Spinach

Spinach doesn’t always get the credit it deserves, partly because its taste can be slightly bland if not cooked correctly.  However, gently wilted in a frying pan, with a little butter and crushed garlic and your plate will come alive!

A bowl of fresh spinach leaves

Spinach is extremely nutritious.  And whilst it’s often talked about in the same breath as Popeye, spinach is actually as rich in bone-loving calcium as it is iron.  Additionally, spinach is a great source of immune-boosting vitamin A and vitamin C.

Kale

A member of the cabbage family, kale is also a great source of two key antioxidants – vitamin C and beta-carotene. And just like broccoli and Brussels sprouts, kale contains indoles which stimulate liver detoxification and can also help protect us from diseases.

shutterstock_192761054 bowl of kale Apr15

Kale can taste a little bitter so ideally needs to be balanced with strong flavours. Simply stir-frying with garlic, soy sauce and oyster sauce is all it needs to bring your plate to life!

Watercress

Another member of the cruciferous vegetable family, watercress is one of the healthiest of all salad vegetables. It’s rich in vitamins, minerals and other antioxidants and contains only 22 calories per 100 grams. Interestingly, in traditional medicine, watercress has long been used to treat kidney disorders and liver malfunctions.

shutterstock_601599119 watercress Apr17

 

The distinctive peppery flavour of watercress makes it a great addition to any salad, especially with stronger flavours such as salmon or ham.  For a really easy mid-week meal why not try a creamy pea, watercress and pasta recipe with some mascarpone cheese, tarragon, garlic, and lemon. Delicious!

Purple sprouting broccoli

Whilst it’s a mixture of green and purple, this amazing vegetable is still a spring green!  This type of broccoli is higher in nutrients than other varieties of broccoli and is especially good to eat when young and tender. The darker the colour of the florets of purple sprouting broccoli, the richer the amount of immune-boosting vitamin C and beta-carotene. Boiling broccoli, however, almost halves its amount of vitamin C, so lightly steaming or stir-frying is best.

shutterstock_420677122 purple broccoli Apr17

As with all cruciferous vegetables, broccoli contains indoles which help protect DNA from damage and therefore may offer protection from some of our degenerative diseases.

Purple sprouting broccoli will partner well with almost any recipe but is also great stir-fried with some chilli sauce and sesame oil, for a really quick, simple, and healthy vegetable side dish.

Spring greens

The stars of the show, spring greens are so called because they are the first cabbages of the year. They are different to collard greens, which come later in the year, and are a darker green.  Spring greens look more like cos lettuces and don’t have the tough heart of other cabbage varieties.

Stewed,Young,Cabbage,With,Dill,,A,Traditional,Polish,Spring,Dish.

Spring greens are also less bitter in taste and don’t need much else other than some light steaming and drizzling with melting butter.  However, they’re also great in soups and casseroles.  And from a nutritional perspective, they certainly don’t disappoint.  As with other members of the brassica family, they will support your immune system, build and maintain strong bones, and help protect your body against free radical damage, responsible for the ageing process.

You’ll certainly be springing into the next season with these nutritional greens – pack as many as you can into your diet this season.

Stay well.

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Show your body some love this Valentine’s Day with these nutrient-rich foods

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Blueberries in a heart shape

Whether you’re celebrating Valentine’s Day or not, this is a great time to show your body some love by feeding it a wide range of nutrients.

Cold, dark days and lots of bugs flying around take their toll on mental wellbeing and the immune system at this time of year.  So, fuelling yourself with the right nutrients is a good way to support your health as much as possible.

Clinical Nutritionist Suzie Sawyer shares her top five foods to try this February.

 

Acai berries

Beautiful acai berries are loaded with powerful antioxidants which have health benefits for the brain, heart, and immune system. Unusually for berries, they also provide some of the healthy omega-6 fatty acids – great for the skin – and oleic acid which is good for the heart.

Acai,Breakfast,Superfoods,Smoothies,Bowl,With,Chia,Seeds,,Bee,Pollen,Acai bowls are still on trend and frozen berries are perfect with toppings of granola, nuts and seeds or desiccated coconut (or anything else you fancy!)

 

Buckwheat

This food often confuses people as it’s not actually wheat! Just like quinoa, it’s actually a seed and is a great source of protein.  For those who struggle with digestive issues, especially when eating gluten and wheat, buckwheat is a great alternative and is easily incorporated into the daily diet.

Close up of buckwheat pancakes with raspberriesIts high protein content includes the amino acid tryptophan, which is needed to produce the happy hormone serotonin.  If you’re wanting your partner in a good mood for Valentine’s Day, then buckwheat could be a great choice!

Why not treat yourself (and your partner) to a delicious breakfast of buckwheat pancakes with a dollop of natural yoghurt and berries of your choice, for a powerful start to the day.

 

Beetroot

If winter has left you feeling out of sorts, then including beetroot into the daily diet on a regular basis could really kick-start your immune system.  Plus, beetroot is a great liver detoxifier.  It has often been used as a tonic after illness because it’s loaded with vitamins and minerals.  If raw beetroot juice isn’t for you, then try adding some carrot juice to make it slightly more palatable.

Beetroot and goats cheese saladBeetroot has a great flavour and makes a lovely accompaniment to goat’s cheese in a salad, in soups, roasted as a vegetable side and even cooked into chocolate brownies.  Maybe your Valentine’s Day treat can deliver some great health benefits too!

Broccoli

A member of the cruciferous vegetable family, broccoli delivers plenty of health benefits. It contains plant compounds called indoles which help protect DNA from damage, hence can help provide protection against disease.

Fresh,Broccoli,SoupBroccoli is also a great source of beta carotene which is turned into immune-boosting vitamin A in the body, plus energising folate, and vitamin C.  If you can’t always find fresh broccoli when you want it, then do keep some in the freezer.  The nutrient content of frozen vegetables is very good as they are generally frozen and packaged very soon after harvest. 

How about cooking up some delicious broccoli and stilton soup for Valentine’s Day or just include broccoli on your dinner plate frequently, in order to enjoy its fabulous health benefits.

Chia seeds

 

 

These tiny seeds are packed with nutritional goodness, are incredibly versatile and can be used in many recipes including smoothies.  One of their main claims to fame is that they are a rich source of omega-3 fatty acids which are beneficial for the heart, skin, hormones, joints, and brain.

Acai,Berry,And,Chia,Seed,Pudding,With,Blueberries,And,BlackberriesHowever, they also fare really well on the mineral front with good levels of iron, magnesium, zinc, calcium, and phosphorus.  These are all minerals that are frequently deficient in the typical western diet, deficiencies of which can have a negative impact on health.  Chia seeds have also been found to help with weight management, which is down to their high fibre content.  They swell in the stomach which then helps to regulate appetite and feelings of fullness.  Chia seeds are so easy to add to your daily diet and can really get health on track in readiness for Spring.

 

 

So, show your body some love this Valentine’s Day – and every day! It will certainly reward you with improved health.

Stay well.

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Seasonal Eating: What to eat in December

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A table laid with christmas foods including turkey, cake, cheese and decorations

The festive season is upon us which brings its own traditional food choices during this period.  However, as always, it’s good to eat foods that are naturally in season as they are at their best.

And some of these can certainly feature as part of your Christmas menu.

Clinical Nutritionist Suzie Sawyer shares her five top seasonal foods for December.

 

 

Turnips

For some reason turnips don’t seem to get the same accolades as parsnips.  Perhaps it’s because turnips were traditionally grown as cattle fodder in the nineteenth century. And whilst turnips are generally available all year, they are at their tastiest right now.

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

From a nutritional perspective, they provide a range of nutrients including immune-boosting vitamin C, hormone balancing vitamin B6 and bone-loving calcium and manganese.  Importantly, and just like all members of the brassica family, turnips contain indoles which ramp up liver detoxification enzymes, perfect for this time of year.

Turnips can be baked just like potatoes, with some thyme, and are delicious sprinkled with a little parmesan cheese.

Apples

Whilst the nutritional benefits of apples are never in question, they can be quite confusing to choose from as there are over 7,000 varieties! But which ever ones you choose they provide some great health benefits.

Apples made into a heart shape on a wooden background

Apples are prized for their pectin content. Pectin is a gentle form of soluble fibre hence apples have traditionally been used to treat constipation.  Importantly, pectin helps remove ‘bad‘ cholesterol from the blood stream, making apples a heart-healthy choice.

Apples are also higher in fructose than glucose which means they’re lower on the glycaemic index and help to balance blood sugar levels. This is also important when keeping a watchful eye on the waistband.  Apples are also a rich source of vitamin C to give the immune system a much-needed boost at this time of year.

Jerusalem Artichoke

Interestingly, they are not from Jerusalem and are also not part of the artichoke family! However, I frequently write about Jerusalem artichokes because they are some of the best vegetables to feed the beneficial bacteria in the gut.

Close up of artichokes

Just like a garden, the gut microbiome needs to be cultivated and fed and this vegetable is great for the purpose. They are rich in inulin which is known as prebiotic bacteria. As with all vegetables they’re also rich in vitamin C and potassium. Jerusalem artichokes make a delicious side dish simply roasted with or without the skin.

Kale

Interestingly kale is not only in season at this time of year, but also definitely much tastier too! Kale is a member of the Brassica family and provides amazing health benefits, especially in protecting the liver, but also providing compounds to protect future health too.

shutterstock_192761054 bowl of kale Apr15

From an antioxidant perspective, kale delivers on vitamin A, vitamin C and vitamin E, hence its role in protecting current and future health. It is also rich in key minerals such as manganese, iron, and calcium, all generally lacking in the typical UK diet and essential for the heart and bones, amongst other things.

Kale can be slightly bitter so is best sauteed with a little garlic and soy sauce to make a delicious side.

Potatoes

Potatoes often get bad press, especially from people following the ketogenic diet as they are obviously high in carbs.  However, boiled potatoes are lower on the glycaemic index than jackets, therefore their starch content is less.

a basket of jersey royal potatoes

Importantly, potatoes provide a great and inexpensive energy source so are great for feeding and satisfying families.  They also contain plenty of vitamin C and if eaten with the skin, provide a great source of fibre.

If you’re looking for a festive treat, then dauphinoise potatoes, made with cream, garlic and cheese is one of the most delicious ways you’ll ever eat them!

So, enjoy all that nature has to offer this season and grab some great health benefits too!

Stay well.

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Take the veg pledge: 5 top vegetables to eat more of

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A range of vegetables to represent fibre in the diet

It’s no secret that we are what we eat! Everything we put into our bodies will have an effect, and hopefully a benefit, as well as playing a role in our overall wellbeing.

Vegetables provide many health benefits – some more than others – and are packed full of vitamins and minerals. Including as many as you can in the daily diet is a great way to get a wide range of nutrients to support your overall wellbeing.

 

Clinical Nutritionist Suzie Sawyer shares her five favourites that are in-season right now!

Broccoli

Broccoli is often referred to as a superfood. Quite simply, it’s right up there when it comes to providing immune-boosting nutrients (essential at this time of year), antioxidants and other compounds which support detoxification and hormone balance.

Broccoli florets on a plate

From an immune health perspective, broccoli is high in both vitamin A and vitamin C, together with the mineral selenium. It’s also rich in anti-inflammatory compounds which help protect against disease. Importantly, some of these compounds have a positive effect on the heart, brain, and skin. Plus, broccoli is loaded with fibre which keeps digestion moving along nicely, whilst protecting overall health.

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

Broccoli is really versatile in recipes, simply served steamed with a drizzle of pesto or in a mid-week broccoli and salmon bake with some added basil leaves, for great flavour.

Beetroot

Another superfood, beetroot is a great liver detoxifier so is perfect for the upcoming party season! Beetroot contains a compound called betalain, which triggers the body’s key antioxidant and detoxifying enzyme.

Whole beetroots

From a nutrient perspective, beetroot is rich in energising folate, essential for women during pregnancy, plus the minerals calcium, iron, and manganese – all often deficient in the typical western diet. And if you’re struggling with joint pain or need a boost to your high intensity workouts, then beetroot is certainly your friend.

Beetroot and goats cheese salad

Beetroot is great in salads with goat’s cheese or couscous and mint, in soups, roasted as a vegetable side or made into chocolate brownies for an amazing, sweet treat!

Turnips

It’s no coincidence that root vegetables are in season now.  The body needs warming, and energy-dense foods such as turnips fit the bill perfectly. Turnips were one of the main sources of sustenance way back, before the arrival of potatoes.  They are perfect at this time of year and are high in immune-boosting vitamin C.

Roasted turnip side dish

Turnips have a slightly sweet flavour so work really well with lamb and celeriac in a hotpot. However, for a dinner party treat with a twist, how about serving a turnip gratin which includes potatoes, double cream, and garlic – a twist on traditional Potato Dauphinoise.

Sweet potatoes

Sweet potatoes are in fact not part of the same family as traditional white potatoes and have a different, and better overall nutrient profile. This is mainly because sweet potatoes are high in immune-boosting beta-carotene which is turned into vitamin A as needed in the body, but also because they help to better balance blood sugar versus traditional potatoes.

A bowl of roasted sweet potato wedges

Interestingly, sweet potatoes aren’t always orange in colour; purple sweet potatoes are rich in antioxidant-rich anthocyanins.  However, both are great for overall health and, importantly, make a great substitute for potato fries!  Sweet potato wedges, simply roasted in a little olive oil, and sprinkled with parmesan cheese will provide the perfect guilt-free vegetable side!

Brussels sprouts

No list of superfood vegetables would be complete without the mention of Brussels sprouts!  Maligned by many, Brussels should certainly feature regularly on the dinner plate, not just on Christmas Day.

shutterstock_179527487 basket of sprouts Nov15Brussels sprouts are rich in vitamin C but also vitamin K which is essential for heart and bone health.  They also protect cells from free radical damage, making them super-protective against some of our nasty degenerative diseases.  They are rich in fibre with just half a cup providing at least two grams of the recommended 30 grams of fibre needed daily. Brussels have also been found to reduce levels of inflammatory markers in the blood, another protective benefit.

shutterstock_332702606 shredded sprouts salad Nov15

 

Their bitter taste can often be a negative factor for people, hence they’re great mixed with bacon.  Importantly, Brussels sprouts shouldn’t be overcooked as it’s the ‘mushy’ texture that many people dislike.  Lightly steam them and then stir fry with bacon and onions or for a traditional Christmas special, add them to fried chestnuts, apples, and celery.

So, try adding these five delicious vegetables into your daily diet and take the veg pledge!

Stay well.

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October eating: what’s in season right now

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Vegan,Diet.,Autumn,Harvest.,Healthy,,Clean,Food,And,Eating,Concept.

Eating food at the time of year nature intended is always best.  It makes sense that nature provides us with what the body needs at the right time of year, which includes fruits and vegetables.

As seasons change, so do the body’s requirements for different foods.  And what nature provides in October helps support our nutrition and overall health.

Clinical Nutritionist Suzie Sawyer shares her three top fruits and vegetables this month.

Kale

A member of the cabbage family, it is often referred to as collard or curly kale and is also home-grown in the UK. Importantly, kale contains some of the amazing compounds found in broccoli and Brussels sprouts that may block the action of certain harmful carcinogens.

shutterstock_192761054 bowl of kale Apr15

Kale contains a wide range of essential vitamins and minerals including immune-boosting vitamin C, beta-carotene, folate, and iron, and is one of the richest sources of calcium of all vegetables. It also contains compounds known as indoles which help liver detoxification, so it’s a great vegetable to be eating as we approach the festive season.

shutterstock_488572450-eggs-and-kale-nov16

Kale needs to be cooked well (but not overcooked) otherwise it may be tough.  It can be steamed, simmered or sauteed and stock can be added for some extra flavour.  However, it works really well with strong flavours such as smoked haddock, in a stir fry with garlic, ginger and chilli or in a Caldo Verde soup (a traditional Portuguese recipe), with chorizo, onions, potatoes and garlic.

Swede

Proof that nature intended us to eat swedes at this time of year when the body is looking for additional warmth, is that they’re especially hardy and survive harsh frosts.

Freshly,Picked,Swedes

A member of the healthy cruciferous family of vegetables, swede also contains highly protective indoles which are especially great for balancing oestrogen.  As such, they may well be helpful for women going through menopause.

Swede provides a great source of fibre, plenty of vitamin C and bone-building magnesium, manganese, and calcium, so is a great all-round provider of nutrients.

Often confused with the root vegetable turnip, swede makes an equally tasty vegetable side, mashed with butter and pepper, or added to stews or soups for additional delicious flavour.

Fried,Dices,Of,Carrot,And,Swede,,In,A,Pan,+

Swedes work really well mashed with other root vegetables, especially carrots. They are also great cubed, roasted and sprinkled with cumin, or with leek and potato in a cheese gratin.

Plums

With over 2,000 varieties of plums to choose from, there’ll never be a shortage of colours available ranging from light green to yellow to dark red.

A bowl full of plums

The beautiful colours of plums are responsible for delivering an amazing array of antioxidants, especially anthocyanins, which are protective of the aging process. Additionally, plums contain one of our key fat-soluble antioxidants, vitamin E, which is great for the skin and heart.  Unusually though, for a fruit, plums also contain tryptophan, an amino acid which helps produces serotonin, our happy hormone.

When plums are dried, they are known as prunes, and contain a higher content of fibre, hence they have been used traditionally for many years to treat constipation.  Equally, prunes work really well in many meat and game dishes, and are often used in traditional French recipes.

Close,Up,Of,Fresh,Juicy,Grilled,Beef,Steak,Served,With

Whilst plums can be eaten raw, with the skin peeled, they work well in sweet or savoury dishes.  They can be simply stewed with a little sweetening agent and used on cereals or porridge or used in a simple crumble with cinnamon.  They are equally delicious in a braised pork dish with apples, potatoes, garlic and thyme. There are endless possibilities and a myriad of health benefits to eating plums right now.

So, enjoy seasonal eating this October and reap the many health and nutritional benefits.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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

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