Nutrition Tips: top three minerals and how to get them

DOuble exposure image of a woman running and meditating to represent healthy lifestyle

The body needs around 45 different nutrients everyday (including water) – that’s a staggering amount! Most of that number is made up of micronutrients – vitamins and minerals that are essential for health.

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Although they’re only needed in trace amounts, their importance in supporting our bodily systems should never be underestimated.

Clinical nutritionist, Suzie Sawyer, shares three of the most important minerals and how to make sure you are getting enough.

Zinc

Zinc is one of the hardest working of all the minerals. Obviously, all minerals are essential and have their own particular areas of expertise. However zinc gets really involved in so many aspects of our health because it’s responsible for around 200 different enzyme reactions. Enzymes are usually proteins that speed up all chemical reactions within body cells and are absolutely essential for life. So, zinc is pretty key to our existence!

Whilst zinc is involved in so many body functions, its key roles are keeping the immune system in good shape and in wound healing. Zinc is also involved in sensory functions such as taste and smell, skin health and sexual function (especially the production of male testosterone).

A range of foods containing the mineral Zinc

To give a little more detail, zinc is involved in protein production and cell regeneration, hence its role in wound healing. Zinc supplementation can improve taste and appetite which is especially important in the elderly and in some cases for supporting those with eating disorders. It is also needed for the production of male hormones and sperm plus it can help reduce an enlarged prostate.

Good food sources of zinc include oysters and other shellfish, red meat, beans, nuts, oats and pumpkin seeds.

Calcium

Calcium wins a place on the leader board because it’s the most abundant mineral in the human body. It’s primarily known for healthy teeth and bones because around 99% of it is found in one or the other. Interestingly, if too much is found in the blood stream, this can lead to calcification or hardening of the arteries; balancing calcium with sufficient magnesium (see below) helps to prevent this occurrence, however.

Calcium is also involved in muscle contraction, regulation of the heartbeat and blood clotting. However, its role in bone building is probably the most important, therefore adequate dietary intakes are essential. Unfortunately osteoporosis (the disease causing loss of bone mass), is becoming increasingly common, partly due to poor diet. It generally affects women in greater numbers than men and there is a genetic link.

A range of foods containing calcium

The best dietary source of calcium is dairy produce. However, bone loss can increase when the diet is too acidic and any high protein food can exacerbate this problem. Therefore, whilst it’s important to eat dairy produce (natural yoghurts are great) or use calcium enriched plant milks, eating other calcium-rich foods such as green leafy vegetables, all soya products plus nuts and seeds will create a good balance and help protect bone density.

Magnesium

Magnesium is the perfect partner to calcium in the bones, although only around 60% of the body’s magnesium is found there. The rest is found in muscle (hence its importance in muscle function) and soft body tissue and fluid. Magnesium is another very hard-working mineral and, just like zinc, is involved in numerous enzyme reactions, as well as a number of other really important functions.

Marginal deficiency of magnesium is actually quite common since it’s mainly found in whole foods and green leafy vegetables – another reason we need to be eating our daily greens! Low levels can make women more susceptible to Pre-menstrual Syndrome (PMS) and menstrual cramps. Additionally, high blood pressure, muscle aches and pains, poor sleep and tiredness can all be caused by low magnesium intakes.

A range of foods containing the mineral Magnesium

The other problem is that it’s easily depleted by alcohol intake, the contraceptive pill and taking in too much calcium. It’s all about balance. The best way to try to ensure you’re getting enough is to try to eat primarily low glycaemic foods which are generally wholegrains, pulses and nuts and seeds. And, of course, those wonderful dark leafy greens should also feature very regularly on the plate.

So make sure you are getting enough of these hard-working minerals in your daily diet to support all these bodily systems.

 

 

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Top nutrition tips to winter-proof your diet

Close up of woman with wooly hat and scarf to represent winter

With the onset of colder weather, our thoughts naturally turn to the approach of winter. Unfortunately, we tend to be more susceptible to nasty bugs at this time of year and through the winter months. However, with a few dietary ‘tweaks’ you can winter-proof your diet to keep your body in good health all season long.

Clinical nutritionist Suzie Sawyer shares her tips on what’s good to eat and what’s best to ditch during the winter months.

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LOVE LEMONS!

Most people enjoy eating citrus fruits such as oranges, grapefruits and tangerines, but avoid lemons because of their sharp flavour. However, their high vitamin C content can really help to support the immune system and they’re great at encouraging the liver to detox.

Fresh leons and lemon tea with root ginger on a wooden background

There are so many ways they can be incorporated into the daily diet; squeezed over grilled fish, added to salad dressings, drizzled over a morning pancake or added to a warming drink with ginger and honey. And for those with aches and pains, lemons also help balance the body’s natural alkalinity, so all the joints move a little smoother.

EAT YOUR GREENS

Spinach is obviously a green-leafy vegetable whose virtues are often extoled. However unlike other similar vegetables, spinach is high in oxalic acid which interferes with the absorption of certain minerals: oxalates tend to deplete iron and calcium, both of which are essential through the winter months to support the immune system and the muscles, joints and bones. But the good news is if you cook spinach this breaks down the oxalic acid, resulting in loss of fewer nutrients – so always go for steamed or sautéed spinach, especially during the winter months.

A selection of green leafy vegetables

There are of course also plenty of other green vegetables to choose from such as broccoli, kale cauliflower and sprouts, all of which should be readily eaten during the winter months for their very dense nutrient content.

SWEETEN WITH MOLASSES

When the temperature drops, we naturally tend to crave more sugary and carbohydrate-based foods. Clearly, we need to be mindful of this. However, molasses, which can be found in health foods stores, are a really good way of adding some sweetness to dishes. They actually have quite a strong flavour, so not too much is needed but they’re packed with the mineral iron to help keep energy levels up.

Roast leg of lamb with trimmings

Molasses can be used in sweet or savoury dishes; think pulled pork, lamb shank, game pies or chicken meals, in pancakes, flapjacks, or sticky toffee pudding (for a real treat).

AVOID WHITE SUGAR

Sugar is everywhere – often in foods you wouldn’t expect – and it is important to remember that it contains no nutrients at all. In fact, it may even impair absorption of essential nutrients. During winter-time the body is often under attack from infections, therefore the immune system needs to be in good shape. So it makes sense to take in good calories from health-giving foods rather than empty ones found in cakes, biscuits and pastries. It’s good to get into the habit of reading labels; many processed foods, cereals and those labelled ‘low-fat’ have much more sugar in than we realise.

FLAVOUR WITH GARLIC!

Garlic is a super food! It works naturally to fight invading viruses, bacteria and fungi. Therefore, it makes sense to include it in dishes as much as possible. Plus, of course it’s totally delicious and versatile.

A basket with whole cloves of garlic

Garlic can be added to almost any savoury dish but it works especially well in soups, stews, lamb dishes, potato dauphinoise and stir fries. The more you eat, the better your immune system will cope during the winter months.

CUT DOWN ON DAIRY

Dairy products including milk, cream, cheese and yoghurt are not great for your respiratory system as they tend to encourage the production of mucous and nasal congestion, generally. With the threat of colds ever present during the winter months, it makes sense to reduce dairy intake where possible. There are so many dairy alternatives in the form of nut milks, oat, rice and soya. Why not try out a variety and see what works for you? Plus, you don’t need to miss out on yoghurt as there’s plenty of dairy-free ones readily available in the supermarkets.

A range of milks made from nuts

And if you’re missing some spread on your sandwiches, then why not use some hummus for a much healthier and tastier option?

So with a few easy dietary tweaks you can prepare your body to fight the oncoming bugs and be winter-ready!

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The importance of Vitamin D this autumn: are you getting enough?

A fried egg make to look like yellow sunshine behind a white cloud

It’s known as the ‘sunshine vitamin’ because vitamin D is primarily produced on the skin in sunlight. As it’s no secret that we’re coming to the end of summer, it’s more important than ever that we get plenty of vitamin D. It’s essential for healthy bones and teeth, supports the immune system and is also important in regulating our mood.

So how can we chase the sunshine this autumn? Clinical Nutritionist, Suzie Sawyer, shares her ideas on getting enough vitamin D through the coming months.

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THE FACTS

The most active form of vitamin D (vitamin D3) is made on the skin in the presence of sunshine. What actually happens is that when ultra violet rays reach the skin, a form of vitamin D is converted into the active form known as cholecalciferol. This is then transported to the liver and kidneys which produce an even more potent form.

This is great if there’s sufficient sunshine! However, it’s a well-established fact that there’s widespread deficiency of vitamin D within populations living in the Northern Hemisphere (for example, the UK), as we get little sunlight during the autumn and winter months. The body can store vitamin D in the liver, but it’s often insufficient to last through the winter months, and that’s assuming there’s was enough to be stored in the first place.

Woman lunging on a beach with the outline of her bones shown as if x-rayed to represent strong bones

Vitamin D is available in a few animal-based foods as D3 but in plant foods the form Vitamin D2 is harder for the body to convert into the active form. However, it’s still a very viable nutrient, and shouldn’t be overlooked.

THE BENEFITS

Vitamin D is super-powerful and has far-reaching health benefits. What we know for certain though is that vitamin D is needed for healthy bones and teeth. This is mainly because it’s essential to metabolise the minerals calcium and phosphorus. It also plays a key role in keeping the immune system on track and is thought to help ease low mood. More research is emerging all the time on this topic.

THE FOODS

Vitamin D is found in a number of foods and even though it still has to be converted to its most active form, food sources make a valuable contribution to levels needed by the body. Salmon, for example, is one of the best sources of vitamin D3. However, wild salmon contains more than farmed salmon mainly because of the food the fish have consumed. Other oily fish such as mackerel and sardines are great (tinned sardines are particularly good if you eat the small bones), plus tuna, egg yolks, oysters and shrimp.

A range of foods containing vitamin D

However, if you’re vegetarian, the only plant source of vitamin D is mushrooms. They work just like humans in that they produce vitamin D when exposed to sunlight. Other than that, there are a range of fortified foods to choose from such as cow’s milk, soya milk, orange juice (not all brands will be fortified, so check the label), and some cereals which will also contain vitamin D.

THE SUPPLEMENTS

Public Health England issued advice a couple of years ago that everyone should take a daily supplement containing 10 micrograms of vitamin D during the winter months, such was the widespread problem of deficiency. However, this should very much be considered a minimum level as the body generally needs much more. Supplements contain either vitamin D3 or vitamin D2 and they will both help prevent deficiency symptoms, which can include muscle and joint aches and pains, depression, poor immunity and more falls in the elderly.

 

The best advice is to start taking a supplement now but also try to eat more foods or fortified foods containing vitamin D.

So whilst the summer has almost finished for another year, top up those Vitamin D levels through diet and supplementation to make sure you are getting enough of this essential vitamin.

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The five best breakfasts to kick-start your day

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

For so many reasons, breakfast really is the most important meal of the day. Every main meal is an opportunity for taking on board nutrients and giving the body the fuel it needs in order to keep it functioning optimally. And as the body has been fasting for quite a number of hours while you sleep, first thing in the morning your blood sugar levels are low, energy is not at its best and the body is crying for refuelling.

Clinical Nutritionist, Suzie Sawyer, shares five of her favourite breakfasts to start your day right!

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AMARANTH PORRIDGE WITH PEAR

There’s no down side to starting your day with some porridge; it’s packed with slow-releasing carbohydrates which will keep you feeling fuller for longer and won’t send blood sugar levels soaring; imbalanced blood sugar will adversely affect energy and mood for the rest of the day. Porridge is also packed with energy-giving B-vitamins, as well as other key nutrients.

Why not try a slightly different take on traditional oat-based porridge? Try using the grain amaranth which has a wonderful nutrient profile; high in minerals calcium, iron, manganese and phosphorus as well as protein.

Porridge with pears showing a healthy breakfast

One of the best ways is to simmer amaranth flakes (readily available in supermarkets and health food stores) is with some coconut milk, vanilla extract and cinnamon for about five minutes. Then add the sliced pears and continue to simmer for another five to 10 minutes. It’s delicious sprinkled with a few seeds and a little natural yoghurt if desired.

POACHED EGGS WITH ASPARAGUS

This delicious breakfast option is a meeting of two highly nutritious foods which actually work really well together. Depending on how much time you have in the morning, this might need to be a healthy weekend breakfast as it requires a few more minutes of preparation. However, it’s well worth it; asparagus is high in those energy-giving B-vitamins and eggs are one of the best sources of protein on the planet. Breakfast never tasted so good!

A poached egg on top of steamed asparagus to show a healthy breakfast

Ideally, steam or boil some asparagus spears for a few minutes until slightly tender. Meanwhile, poach a couple of eggs; clearly everyone has their favourite way of doing this but a proper poaching pan is definitely the easiest way! The asparagus can be served sprinkled with some grated parmesan cheese and black pepper with a slice of rye toast on the side. A great energy-booster to see you through till lunch.

SPECIAL MUESLI

Shop-bought muesli can often be rather sugar-laden, partly because of the high amount of added dried fruit which contains far more sugar than fresh or frozen fruit. It is a much better idea to mix up your own batch of muesli, store it in the cupboard and then add some fresh fruit when you come to eat it.

Oats, nuts and seeds to show homemade museli and healthy breakfast

Wholegrains are unrefined, which means they have had none of their nutrients removed, particularly the B-vitamins and other minerals such as magnesium (which is essential for your bones and energy, as one example). Mix some oat flakes, barley flakes, wheatgerm, sunflower and pumpkin seeds plus a few raisins. You can actually get more adventurous by adding other grains such as quinoa flakes.

It’s a great ‘go-to’ breakfast, always in the cupboard, and only needs some milk (why not try almond or coconut milk), plus some natural yoghurt and fruit of your choice if so desired.

AVOCADO ON TOAST

No breakfast suggestions would be complete without avocado! It’s an amazing superfood with so many wonderful nutrients. Most importantly, avocado will keep you feeling full all morning, plus their high vitamin E content will leave you with glowing skin.

Avocado on rye toast showing healthy breakfast

What could be simpler? A slice of rye toast is one of the best choices because it has a great nutrient profile. Additionally, it’s a denser bread so will keep you going for longer and has less gluten, which means you’ll be less likely to suffer from bloating.

Slice or mash the avocado, add to the toast and try adding a crunchy topping with some munchy seeds. For an added ‘twist’ swirl a little balsamic glaze over the top.

THE ULTIMATE BREAKFAST ‘ON THE RUN’

For those who literally ‘wake up and go’ then breakfast doesn’t have to be a double espresso and croissant! A small pot of natural yoghurt is packed with protein to keep energy levels balanced through the morning, topped with a few berries of your choice. All berries are low on the glycaemic index, keeping blood sugar levels in check and also adding some great nutrients.

Woman eating yohurt with berries showing healthy breakfast

This breakfast can be packed in your bag, eaten on the bus or when you reach the office!

So start every morning the right way with a nutritious breakfast, refuelling the body and providing you with the energy you need to get on with your day.

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Top nutrients for a tip-top smile

Cloe up of woman smiling brightly with a becah background

A lovely smile brightens up the face and healthy teeth are key to having a smile that engages the world! Good teeth are often built in the early years from having sufficient nutrients, particularly calcium and vitamin D in the diet. But what other nutrients are important?

Clinical Nutritionist, Suzie Sawyer, shares the five most important nutrients for a lovely smile.

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CALCIUM

It’s the most abundant mineral in both the bones and teeth, therefore it’s important to have sufficient in the diet. If you missed out during childhood, for whatever reason, it’s never too late to make sure your diet is calcium-rich. Whilst dairy foods are some of the richest sources of calcium many people are intolerant or have an allergy to dairy foods.

The good news is that there are many dairy alternative milks which are naturally rich in calcium or are fortified such as soya, coconut and almond. There are also a great variety of dairy-free yoghurts to enjoy. Green leafy vegetables, sesame seeds, fish with bones such as sardines and tinned salmon, beans and lentils are all rich sources. Kale contains some of the most absorbable calcium around! The best advice is to include a variety of foods containing calcium in your diet.

VITAMIN D

Known as the sunshine vitamin, Vitamin D actually goes hand in hand with calcium when it comes to healthy teeth and bones – in fact calcium needs vitamin D to do its job properly. Even though summer is on its way, with hopefully more sunshine, sunscreen and lack of time out in the sun means we’re often still vitamin D deficient. If you want healthy teeth, you should ideally be taking a vitamin D supplement all-year round containing at least 10 micrograms. And Public Health England supports this recommendation.

Interestingly, foods such as oily fish with bones that are high in calcium, also contain some vitamin D, so get that barbeque lit and cook up some sardines!

COQ10

CoQ10 is a vitamin-like substance that is naturally produced in the body but diminishes with age and is frequently deficient. In fact, CoQ10 is a very powerful antioxidant working hard throughout the body holding back age-related diseases. However, it’s also been found to be very effective at reducing gum disease through supplementation1.

CoQ10 is found in many foods including organ meats, beef and pork, oily fish, leafy greens such as spinach and cauliflower as well as oranges, although not in great amounts. It’s been found that as little as 50 mg of CoQ10 in supplement form, daily, can help reduce the severity of periodontal disease. It’s actually the gums that can be problematic as the years roll by, leading to pain, bleeding from the gums and loss of teeth, all detrimental to a healthy smile!

VITAMIN C

Vitamin C is key in the production of collagen. Since collagen is the most abundant protein in the body, it make sense that teeth will also contain some. Plus vitamin C is our key antioxidant helping to fight damaging free radicals that attack all parts of the body, and unfortunately, the gums are no exception.

Eating plenty of colourful fruits and vegetables, particularly strawberries (in season right now and delicious with some calcium-rich cream), cherries, sweet red peppers, kiwi fruits and leafy greens are also teeth and gum-friendly. Certain fruits, particularly citrus fruits are acidic and may attack tooth enamel. If you do eat them (and they’re particularly rich in vitamin C), rinse your mouth out with water afterwards and don’t brush your teeth for at least 30 minutes after eating to allow the enamel to settle.

MAGNESIUM

Magnificent magnesium is one of the other key minerals for healthy teeth and gums2. It’s as essential as calcium; magnesium helps to develop hard enamel that covers the teeth. Foods which contain magnesium include nuts and seeds but the good news is that it’s rich also in foods that are abundant in vitamin C, particularly green leafy vegetables. For a real ‘green’ hit, why not whizz up a green juice containing cucumber, pear, parsley, spinach and some mint for a really summery twist!

Magnesium is frequently deficient in the daily diet, partly because of our over-reliance on convenience foods and it’s depleted by stress. However, with some careful planning and also including wholegrains and nuts and seeds in your diet, you’ll have plenty to smile about!

So make sure to build a healthy smile this summer with these top teeth nutrients!

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Smile! Five nutrients for healthy teeth and gums.

‘Smile and the whole world smiles with you’.  A smile goes a long way in life and it’s even better if you have beautiful, healthy teeth.  Whatever age you are, it’s never too late to look after your teeth and gums.  And, as with so many aspects of health, it’s all underpinned by good nutrition.

Clinical Nutritionist, Suzie Sawyer, provides her five top tips for keeping your teeth and gums in tip-top condition.

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GET ENOUGH CALCIUM

The mineral calcium, which is the most abundant in the body, is the most important one in terms of teeth health, right from birth and throughout life.  If you’ve had a good start, and you and your children received sufficient calcium in the womb, then that’s always going to be beneficial.  However it’s never too late, and having sufficient calcium in the diet throughout life is going to help maintain strong teeth.

Milk and dairy products are great in terms of calcium content, but if you can’t tolerate dairy or choose not to eat dairy products there are alternatives. Think green leafy vegetables, other calcium-enriched milks such as almond or coconut, sesame seeds and bony fish such as sardines.

It’s worth bearing in mind that too much stress can create acidity throughout the whole body which in turn can cause you to lose calcium.  So find ways of reducing your stress levels; yoga, meditation, a lunch time walk away from your desk – whatever helps you to unwind.

ADD SOME SUNSHINE

Vitamin D is known as the sunshine vitamin because it’s produced on the skin in the presence of sunshine.  So, with the summer upon us, make sure you try to get 10-15 minutes each day in the sun without any sunscreen.

Vitamin D is essential for metabolising calcium; they’re inseparable nutrients and your teeth certainly needs sufficient of both nutrients throughout life.  As with calcium, bony fish is a great source of vitamin D, as is, to some extent, milk.

Even though the body can store vitamin D, it would seem that a very large percentage of the UK population are deficient and our requirements for this vitamin are much higher than originally thought.  Therefore, the Department of Health recommends supplementation for everyone throughout the winter months but it would also be prudent to continue supplementing all year round.

VITAMIN C IS KEY!

Vitamin C is probably the most well-known of all vitamins; it’s also one of the most hardworking!  There is often some confusion around vitamin C and how it impacts teeth and gum health, primarily because it’s acidic and too much acid can attack tooth enamel. However, vitamin C is also essential for healthy and strong gums.

If gums are weak, teeth can become wobbly and may eventually fall out.  Therefore, the advice is to eat plenty of vegetables, particularly peppers, kale, broccoli and Brussels sprouts which are high in vitamin C, but also some fruits such as the berry fruits which are high in vitamin C but lower in acid.  Try to avoid fruit juices such as orange juice for breakfast as this coats the teeth with acid. Additionally, don’t brush your teeth for at least an hour after eating fruit.

EAT MORE MAGNESIUM

Whilst calcium tends to get all the acclaim when it comes to teeth health, the mineral magnesium is also important.  This is primarily because magnesium is key in the formation of teeth as well as bones.  Indeed, magnesium and calcium need to be in balance to work at their optimum levels; over-calcification within the body can lead to other problems such as hardening of the artery walls.

The good news is that green leafy vegetables that are high in vitamin C are also high in magnesium; yoghurt and almonds are also high in calcium are magnesium!  It makes dietary choices a whole lot easier.

CoQ10 HELPS SUPPORT GUMS

Healthy gums are as much an essential part of a healthy mouth as healthy teeth.  Compromised gingival (gum) irritations and infections can eventually lead to loss of teeth so gums need to be properly cared for.

Having a balanced diet is key for having a well-nourished and good-working body, including the gums. One often over-looked nutrient is CoQ10.  It is naturally found in the body and functions as a key antioxidant.  However, its production diminishes with age: people taking statin medications are also often deficient.

It is found in many foods such as spinach, broccoli, sardines and mackerel.  However, because it’s so key in gum health, it might be worth considering a CoQ10 supplement of at least 30 milligrams daily.

So there are some easy ways to ensure you’re grinning with confidence (and strong, healthy teeth and gums) by getting the right nutrition. Keep on smiling!

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Start the day the right way: 5 top breakfasts

 

Breakfast is the most important meal of the day. If you start your morning with the right fuel, you’re much more likely to sustain energy levels throughout the day, stay alert and focussed, and successfully manage your weight longer term.

Clinical Nutritionist, Suzie Sawyer, shares her five top breakfasts for the healthiest start to the day.

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WARMING PORRIDGE WITH BLUEBERRIES

Even though winter is more or less behind us, porridge is still one of the best breakfasts all year round.

Ideally choose whole grain oats because these are filled with fibre to keep the bowels moving.  Whole grains are unrefined, which means they are packed with nutrients, particularly energising B vitamins.  Oats naturally contain beta-glucans which help to keep blood sugar levels balanced (which is one of the reasons eating porridge helps to keep your energy sustained).  If you have high cholesterol beta-glucans are also very beneficial as they are known to help reduce levels.  To finish off, just add some blueberries or fruit of your choice.

Alternatively, for people who find oats rather hard to digest, then here’s a wonderful and quick solution; soak the oats overnight in either some dairy-free milk or dairy-free yoghurt – they’re delicious the next morning, plus they’re really portable.  Add any fruit or topping of your choice and you’ve a wonderful on-the-run, healthy breakfast.

HIGH PROTEIN QUINOA WITH DELICIOUS SPICES

As a change to traditional porridge, quinoa makes a wonderfully filling and sustaining breakfast; quinoa is naturally high in amino acids so it will keep your energy levels even throughout the day.  It’s also a great source of fibre so will rev up your digestive system, particularly if it’s feeling sluggish after the winter months.

Put the quinoa in a saucepan with either some cow’s milk or almond milk and water and cook the quinoa for around 30 minutes. After 15 minutes add some flavourings of your choice; cinnamon, vanilla essence and orange zest work particularly well.  You can also add a little honey to taste, or  fruit, whilst sprinkling some pumpkin seeds or nuts over the top which will give you some added flavour, as well as some healthy omega 3s!

TASTY BREAKFAST OMELETTES

Any egg-based breakfast is always a great choice; eggs are packed full of essential vitamins and minerals, particularly vitamin D, and a high protein breakfast will keep you feeling fuller for longer.

There are plenty of omelette fillings to choose from, but tomatoes, mushrooms, red peppers and onions are all good choices.  Just gently fry your chosen filling with a little olive oil.  Meanwhile, beat up a couple of eggs with two tablespoons of milk and pour into the pan.  Add some mixed herbs to serve if desired and you’ve got a winning breakfast!

NOURISHING BAKED BEANS ON TOAST

When time is short, this is a great quick and healthy breakfast option.  Plus, it’s great for kids if you’re having trouble getting them to eat a proper breakfast; baked beans will seem like a real treat at breakfast time!

Baked beans contain protein as well as low-glycaemic carbohydrates, meaning the energy will be released more slowly.  Plus they’re also a good source of immune-boosting vitamins A and C, together with calcium for healthy bones and teeth. Always go for beans without added sugar if you can.

Serve the baked beans on wholemeal brown or rye toast for some additional energy-giving B vitamins and you’ve got a great and quick breakfast all the family will love!

POWER-PACKED SCRAMBLED EGG WITH AVOCADO

Many people shy away from eating avocados and this is partly because they’re fairly high in fat.  However, what’s important to know is that they contain good levels of heart-loving monounsaturated fats.  And don’t forget fat is not always the enemy; we need a certain amount for energy and to keep our metabolism functioning well.

Avocados are also high in vitamin E which is great for the skin; you’ll often see avocado on the ingredient list of home-made face masks.

Avocados work really well with eggs, and this breakfast combination is definitely going to sustain you right up until lunchtime without feeling the need to snack. This is a great ‘power’ breakfast and if you want to add a slice of toast of your choice plus a few baby tomatoes or smoked salmon for even more nutrients, then go right ahead!

So make your breakfast fit for a king and you’ll notice just how much better your feel all day long!

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