Seasonal eating: Plums

Close up of woman holding a bowl of freshly picked plums

Did you know that there are more varieties of plum than any other species of stone fruit – about 200 or more!  Plums come in many colour varieties, but all are jam packed with nutrients and are in season right now, so grab some and enjoy!

Prunes are dried plums – something not everyone is aware of. And prunes can also play a part in a balanced diet.

 Clinical Nutritionist Suzie Sawyer shares why they are so great for health as well as some tips on including them in the diet.

Plums are rich in antioxidants

We know from the wealth of research available that antioxidants hold one of the keys to a healthy, disease-free life.  Whilst the body has many antioxidant enzyme systems to help prevent disease, foods are also needed to feed these systems and to provide additional antioxidant protection.  And this is where plums can stand proud! They have some of the highest amounts of antioxidants, especially vitamin C, even in their dried prune form.

A bowl of plums on a blue wooden table

Vitamin C helps the absorption of iron, and plums are especially good in this respect. Plus, vitamin C is great for overall health and helps protect the immune system.  Don’t forget children are returning to school soon and that’s when the ‘bug’ season really gets going!

Prunes encourage regularity

If you’re suffering from sluggish bowels, then prunes are your best friend in this respect.  Prunes are high in insoluble fibre which feeds the friendly gut bacteria, helping solve digestive issues.  Good levels of friendly bacteria are also needed to help form stools. Additionally, prunes provide bulk which also helps to get things moving.

Prunes can help weight management

Although prunes taste quite sweet, their soluble fibre content helps balance blood sugar levels, which in turn can aid successful weight management.  It’s very difficult to lose weight when blood sugar is imbalanced as excess glucose is merely sent to fat cells for safe keeping.

A bowl of prunes or dried plums

Soluble fibre also promotes a feeling of fullness, making it less likely you’ll overeat.  Why not include some, with an oat-based breakfast?  Tinned prunes generally contain sugar-laden syrup, therefore look for those sold in transparent containers, generally in health food stores.  If they’re too dry for you, then soaking them in a little hot water for a few minutes will work or in some light apple juice, to bring them back to life.

Poached plums for breakfast

Plums work really well on their own (straight from the tree is great), in jams or chutneys, or simply poached.  Plus, they can be enjoyed in this way at any time of the day, to give you a nutrient boost.

A bowl of poached plums with cinnamon

Plums pair well with various spices, especially cinnamon. The great news is that cinnamon helps balance blood sugar so together they’re a perfect breakfast choice.  Use natural stevia or xylitol if you need to sweeten them whilst they’re being poached in the oven, and you’ll avoid any sugar-rush.

Plums are great in savoury dishes

Whilst there are many ways plums can be enjoyed in sweet recipes, they also work well in savoury dishes, especially with duck. For a quick and easy meal, simply slice the plums into small pieces, add a cinnamon stick and a little honey to a pan and simmer for a few minutes.  Then simply fry the duck breast in a little olive oil until cooked medium rare, slice on a plate and serve with the fruit mixture.

Roasted duck breast with plum sauce on the side

Plums are also delicious chopped into a salad with goat’s cheese or made into a versatile plum sauce that can be mixed with soy sauce, ginger and garlic and poured over chicken breasts.

Whichever way you decide to eat them, plums or prunes, they’ll provide wonderful health benefits and amazing flavour.

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Five healthy herbs for your home garden

A range of fresh herbs in pots to add to cooking

Culinary herbs make a wonderful addition to many dishes. We often enjoyed their amazing tastes but we don’t always realise just how many health benefits they bestow. Even better, many of them are really simple to grow in your home herb garden or on a bright windowsill.

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Clinical nutritionist Suzie Sawyer shares her five favourite herbs to grow at home and explains their numerous health benefits.

 

 

Mint

Whilst many herbs have a lovely natural aroma, mint is one of most popular scents and it certainly evokes thoughts of summer; think mint as an essential part of summertime Pimms for example!

However, mint delivers some wonderful health benefits and has a long history of traditional medicinal use. It’s very useful for aiding digestive upsets, particularly flatulence and bloating; it seems to control muscle spasms so relaxes the intestines.

Mint tea

If you’re wanting to gain maximum health benefits from mint, then it’s probably best taken in a tea. However, it works really well in either sweet or savoury dishes, particularly accompanying Jersey royal potatoes which are in season right now. It also works brilliantly with roasted aubergine, garlic, plain yoghurt and a little ground pepper.

Parsley

Parsley is king of green herbs and is often used in green juices and smoothies, for very good reason. It is a great liver tonic and is very cleansing for the body overall. It also helps to calm any troublesome and persistent skin conditions.

A bunch of fresh parsley

Parsley’s ‘claim-to-fame’ is largely down to two of its key components. It contains volatile oils which contribute towards its liver health benefits and also contains antioxidants which help protect the body from many degenerative diseases. Parsley is also a rich source of energising folate and vitamin C, another powerful antioxidant.

Parsley has a wealth of culinary uses in salads, soups, sauces and pesto. It’s particularly lovely very simply used with grilled fish and a little butter.

Rosemary

Rosemary is a perennial favourite herb available all year round and is very easy to grow in a small pot. It will also deliver a wonderful aromatic smell on your patio!

From a health perspective, rosemary is a powerful antioxidant so is great to eat during the summer months to help protect the skin from sun damage. Rosemary also helps support both the immune and digestive systems.

A bunch of fresh rosemary and dried rosemary in a pot

Even better, there are so many wonderful ways that its amazing pine-like aroma and distinctive pungent flavour can be added to dishes. It’s a favourite in lamb or chicken dishes or can be added fresh to egg frittatas. Rosemary can also be crushed and added to olive oil, perhaps with some fresh garlic, and used as a dipping sauce for bread.

Basil

Basil is a great go-to herb and will always sit well in any kitchen herb garden. It’s another herb that contains an array of powerful volatile oils which have the potential to protect DNA from oxidation. This process is one of the main causes of body ageing.

These volatile oils also help protect the digestive tract from unwanted bacteria. If you’re planning on travelling abroad or further afield this summer, then it makes sense to try and include basil as much as possible in your dishes. Basil leaves are also a tasty addition to salads.

Basil and pesto pasta in a bowl

Basil is probably best known as being the main ingredient in pesto alongside pine nuts, olive oil and parmesan cheese. Plus basil is perfect with mozzarella and tomatoes, as well as when added to soups, salmon or pasta dishes.

Chillies

They are slightly more sensitive to grow at home, but if you’ve got a warm, sunny windowsill, then it’s certainly worth persevering and growing some chillies. Best known for the ‘heat’ they add to dishes, chillies contain capsaicin which delivers their delicious pungent flavour; the hotter the flavour, the more capsaicin they have.

There’s often a question mark around hot spices and whether they are any good for the digestive system. To the contrary, chilli may actually help protect the gut from stomach ulcers. However, chillies may have an adverse effect on the beneficial gut bacteria. If you’re eating them regularly, then make sure you’re also eating natural yoghurt or other fermented foods which help feed the good gut bacteria. Even better, chillies and yoghurt can be combined into a delicious dip.

Red and green chillies

Chillies are also known to help with weight loss; they are thermogenic which means they produce calorie-burning heat. They can be added to so many different dishes – think curries, stews and stir-fries. Just remember to wash your hands after chopping and handling them! There’s a wide variety of chillies to grow depending on your requirement for mild to very hot – always do your research and find the chillies which will suit your palette the best.

So enjoy creating your herb garden and bring healthy and delicious herbal additions to your daily dishes.

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Seasonal nutrition: Re-charge your June diet

CLose up of a hand holding a slice of watermelow with the words hello summer cut out of it

Every season brings a wealth of delicious, nutritious and colourful foods and summer has it all! It’s always best to eat with the seasons to gain maximum nutritional benefit from foods. However, it’s also a great time to make sure your June diet is on-track, keeping you feeling healthy and energised through the summer season.

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Clinical nutritionist Suzie Sawyer shares the range of foods that can help kick-start your healthy eating plan for June.

 

 

Favourite fruits

Summer always brings a wealth of colour variety and nutritional goodness with all the delicious fruits available. It’s actually the best month for one of our all-time fruit favourites, strawberries! They contain some of the highest levels of vitamin C of all fruits, plus a wealth of beneficial plant compounds providing antioxidant protection. Many of these benefits are found in the skin and seeds.

a punnet of strawberries

And whilst there’s often a big question mark around fruit and sugar content, the good news is that strawberries (and all berry fruits) are low on the glycaemic index, so won’t upset blood sugar levels. Plus cherries are in season now too! Peaches are also on trend and they’re loaded with immune-boosting beta-carotene which helps protect skin from sun damage.

Flavoursome fish

Our fish arrives on the supermarket shelves from all over the world so it’s really heart-warming to know that at certain times of year, we can actually eat fairly locally-sourced fish. Scallops from UK waters are always delicious with a sweet taste and firm texture. Additionally, crab is at its best right now, and so is plaice.

Cooked scallpos on a plate

These fish are all high in protein, low in fat and can be used in many recipes. Scallops are great gently pan fried in a little butter with lemon and garlic, plaice works really well also pan-fried with capers and chopped tomatoes and there’s few better salads than one that includes some freshly dressed crab.

Versatile vegetables

Vegetables should always play a hugely important role in the daily diet at whatever time of year. However, make the most of the array of vegetables in season and maybe try some different ones? English asparagus and Jersey Royal potatoes are just two of our seasonal favourites.

Broad beans in a bowl

However, why not try some broad beans? As a member of the legume family, they provide a good source of protein, plus heaps of energising B-vitamins and immune-boosting vitamin A. They’re hugely versatile and very tasty. They can be blended with some frozen peas, lightly cooked for around 3 minutes, whizzed up with some garlic and a little extra virgin olive oil and then spread onto sourdough bread with a goat’s cheese base. Equally, if you’re feeling in the mood for beans then runners come into season in June and are great to eat whilst still tender. They’re perfect with roasted lamb, also now in season.

Carrots being cooked on a griddle pan

Plus, don’t forget carrots! They partner well with everything or can be eaten on their own with some hummus, aubergines (fantastic roasted and then eaten hot or cold) and globe artichokes (great for feeding the healthy gut bacteria and delicious too!)

Healthy herbs

Whilst there’s some wonderful perennial herbs such as sage, rosemary and thyme, there’s plenty of others coming into season in June. Herbs have clearly been used medicinally for many years and whilst we generally choose them to add to our favourite dishes, it’s always good to remember their medicinal powers too.

Basil, which is the main ingredient in pesto, livens up many dishes that would otherwise be plain, such as pasta. However, it also works really well with chicken, mozzarella and tomato as well as white fish. Basil naturally helps the digestion which is why it’s often used with fattier foods.

Basil and pesto pasta in a bowl

Coriander is an essential herb in many curries, soups and casseroles and was originally used to help the urinary tract. Mint also aids digestion; another favourite in tea. Mint, of course is quite unique in that it works really well with sweet or savoury dishes: it’s a must with Jersey Royals and of course summer Pimms!

So why not make a point of eating as much seasonal food this June as you can and reap the fresh nutritional benefits?

 

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Nutritional advice for 5 everyday health concerns

a group of books with titles which describe a healthy lifestyle

Good health is the most important part of life. Indeed, feeling optimally well has to be our ultimate aim so that we can embrace all that life has to offer. But what happens, when the body lets you down and health niggles start kicking in?

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Eating the right foods is the cornerstone of life and it’s never too late to get your diet on track. Most importantly, what you eat can have a really positive influence on many daily health issues.

Clinical nutritionist Suzie Sawyer shares some great nutritional advice for five everyday health concerns.

Ultimate immunity

Having an effective immune system that keeps out unwanted viruses and bacteria is essential for the body to stay healthy. Whilst nature is very clever in providing us with plenty of armoury, the right nutrition can also really make a difference. And as with everything, prevention is better than cure.

Sugar in all its forms is more disruptive than anything to the immune system. Refined, sugar-laden carbs such as cakes, pastries, biscuits and fizzy drinks and alcohol are not the immune system’s friend, so they need to be kept as low as possible. Allow yourself one or two treat days a week but try and keep sugar low on the other days.

A range of vegetables to represent fibre in the diet

Vitamin C is the key nutrient for the immune system. Of course there are many other key immune-loving nutrients but make vitamin C your focus. This means trying to eat as many vegetables as possible; peppers, broccoli, cauliflower, spinach, tomatoes are especially high in vitamin C. Go easy on the fruit and make vegetables the main event. However, all berry fruits are loaded with vitamin C and in season right now, so try to include one portion of these per day.

Glowing skin and glossy hair

Who doesn’t want both of these! Glowing skin and glossy hair are primarily a reflection of what’s within; what you eat makes a massive difference to how you look. As both skin and hair contain protein in the form of collagen and keratin, it’s really important to make sure you’re eating plenty of protein.

A range of foods containing protein

Eat protein at every meal. Include meat, fish, chicken, soya, beans, lentils or dairy produce – all are great sources. It’s also worth bearing in mind that biotin is the most important B-vitamin when it comes to hair and skin. It’s rich in liver, eggs, dairy, and salmon so you might want to also consider these when making your protein choices to get double the benefit.

Smooth joints and strong bones

Having a strong skeletal frame is clearly very important; it works very hard for you! Peak bone density is reached at the end of your teenage years so having sufficient calcium, magnesium and vitamin D (being the key bone-building nutrients) is important in the early years.

A range of foods containing calcium

However, bones and joints need feeding throughout life to maintain strength. Key foods are dairy produce and green leafy vegetables.   Additionally, try and get 15 minutes of sunshine every day daily to help the body produce vitamin D. It’s also advisable to take a daily supplement of vitamin D all-year round because even when the sun shines, we’re not necessarily outside enough to reap the benefits.

A range of foods containing healthy Omega-3 fats

Joints also need ‘oiling’ to keep them running smoothly and to this end the omega-3 essential fats are key. Oily fish and nuts and seeds are the key foods, so include them in the diet as much as possible.

Abundant energy

We all want to feel vibrant every day with plenty of energy to enjoy life to the full. However, many people of all ages complain of poor energy levels which negatively affects their quality of life.

The main energising nutrients are the B-vitamins because they help the body produce energy from food. They are a family of eight vitamins and they can be found in a range of foods. However foods which contain most of the B-vitamins in one source are salmon, liver, eggs, beans, wholegrains, chicken and turkey, so there’s plenty of choice.

A range of foods containing Vitamin B6

Additionally, B-vitamins are used up quickly during times of stress or by drinking alcohol. Interestingly, both of these factors also impact our immune system so it makes sense to balance these as much as possible.

Balanced mood

If you’re frequently feeling low, edgy, anxious or irritable then there may be something amiss with your diet. About 70% of the body’s ‘happy hormone’ serotonin is produced in the gut so what you eat makes a massive difference to how you feel.

Too much caffeine is never going to keep mood balanced; it’s very individual as to how much each person is affected. As a general rule, though, no more than 2-3 caffeinated drinks per day should be consumed; this includes cola and similar caffeine-containing drinks.

Porridge topped with bananas and blueberries

There are some real stand-out foods in terms of keeping your mood boosted through the day. One of the best breakfasts is a bowl of oats, either as porridge or within an oat-based cereal. Oats are packed with complex carbs that keep energy and mood balanced throughout the day. Plus they contain tryptophan, the amino acid that produces serotonin. Top it with a banana, also rich in tryptophan, and natural yoghurt to feed the good gut bacteria and life will feel better for it.

So with a few simple tweaks, what you eat can really make a difference to how you look and feel!

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Seasonal nutrition for May

A bowl of delicious spring salad

Eating seasonally is always best for health because foods contain more nutrients when eaten fresh and haven’t sat in a supermarket store rooms for many months. Plus, the taste and texture of foods in season is vastly improved when they’re eaten at the time of year nature intended.

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May brings us deliciously fresh greens to bring colour to our plates as well as other salad staples.

Clinical nutritionist Suzie Sawyer shares her five top seasonal foods this May.

Asparagus

Now prized by chefs around the world for its delicate taste and texture, and also within traditional medicine, asparagus is certainly a great vegetable of the season.

Grilled asparagus wrapped in parma ham

Medicinally, asparagus is an effective diuretic so works well within any detoxification programme. It’s also used by weight trainers and body builders because it’s a low calorie, fat-free food that helps eliminate excess water from the muscles. However, for those just wanting to enjoy a delicious and healthy food, asparagus contains plenty of energising folate, immune-boosting vitamin C and vitamin E plus beta-carotene.

Steam or boil asparagus gently. It is perfect sprinkled with parmesan cheese, wrapped in Parma ham or served with hollandaise sauce.

Watercress

Watercress has gained much credence over recent years and has often been hailed as a ‘superfood’. It was used in traditional medicine to treat liver and kidney disorders and is also a natural antibiotic. However, much of its acclaim stems from it being a member of the super-healthy crucifer family. Watercress is certainly in good company alongside Brussels sprouts, broccoli, kale, cabbage and cauliflower.

A bunch of watercress on a wooden board

Watercress is a healthy salad vegetable so it makes sense to include it every time you’re preparing a salad. It’s a great source of vitamin C as well as iron, which is so often deficient in our daily diets.

These dark green, peppery tasting leaves are not only great in salads but also in a super-easy lunch dish with tinned cannellini beans, lemon zest, mixed sun-dried tomatoes and olives.

Jersey Royal New Potatoes

A real British staple for so many people, Jersey Royals have a unique taste and texture and they’re in season right now.

With the increased popularity of low-carb diets, potatoes have often been ditched from the daily diet. However, it’s the free sugars that are most problematic for people and can hi-jack a weight-loss plan rather than nutrient and fibre-rich foods such as potatoes. That said, it’s generally best to eat carbohydrates earlier in the day. Potatoes often get forgotten when discussing nutrients, but they’re a great source of vitamin C and heart-loving potassium.

A pan of just boiled jersey royal new potatoes

Jersey Royals need nothing more than lightly boiling, served with a little butter and fresh mint and are the perfect accompaniment to any fish or chicken dish. Equally, they’re great eaten cold so can be added to your lunch-time salad for a delicious treat.

Sea trout

We talk about salmon as being a rich source of omega-3s but trout often gets forgotten. However, just like wild salmon sea trout is a great option. It has a darker colour due to the astaxanthin-rich algae the fish naturally eat; astaxanthin is an amazingly powerful antioxidant. Plus it tastes so much better than the slightly bland supermarket farmed trout.

Trout with lemon wedges and herb

Trout is a great source of the omega-3 fats which are essential for the heart, eyes, joint, hormones and skin. Plus it can be eaten in much the same way as salmon, although sea trout particularly lends itself to barbecuing, served with a shallot and lemon sauce.

Radishes

Whilst eating radishes may be a slightly acquired taste, it’s well worth getting to like them as they’re another member of the health-giving cruciferous family of vegetables. They make a great snack or salad vegetable for the summer months. This is because they’re high in vitamin C which is needed for collagen production, helping prevent lines and wrinkles that are often more noticeable when skin is at its driest. However, vitamin C is also a very powerful antioxidant so it will help protect the skin against sun damage.

A bunch of radishes on a wooden background

Radishes are low in calories so are very popular with those watching their weight. However, they’re also great added to a tray of crudités served with hummus and taramasalata.

So enjoy these five healthy, tasty and versatile foods that should be eaten right now whilst in season.

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Nutrition for feeling good from the inside out

Close up of a happy young woman holding an apple

It’s no secret that what we eat has a massive impact on how we look and feel. The body is no different from a car; it needs the right fuel to work optimally. Plus, it’s easy to forget how much work the body does.

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As you’ve been reading this, in the last second your body has produced around two million new red blood cells! It’s certainly an amazing piece of machinery.

Clinical nutritionist Suzie Sawyer shares her top tips on how to optimise your body from the inside out.

Love your liver

The liver is the main organ of detoxification, therefore it needs to be the first port of call when we’re thinking about health from the inside out. The liver get lots of abuse that we’re not necessarily aware of due to environmental toxins all around us: the liver has to deal with toxins from the inside and the outside on a daily basis.

Symptoms such as excessive bloating or wind, recurrent headaches, sensitivity to chemicals, poor digestion of fatty foods, bad breath or less than one bowel movement daily, may all be indications of a sluggish liver.

The good news is there are lots of foods that love your liver and will help it to detox gently and naturally without you having to go on a drastic ‘detox’ programme. The liver primarily needs four types of foods:

Fibre: beans (all types), brown rice, fresh fruit and vegetables, lentils, oats, whole wheat and rye

Enzymes: pineapple and papaya

‘Friendly bacteria’-promoting foods: Jerusalem artichokes, live natural yoghurt, miso, garlic and onions

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

Antioxidants: avocado, beetroot, broccoli, green tea, nuts, watercress, sweet potatoes, berries and peppers

Try to include as many of these foods as possible into your daily diet; there’s certainly plenty of choice. Plus don’t forget the main ‘food of life’ – water. Drink at least 1 ½ – 2 litres of water daily to keep your liver running optimally.

Beauty from within

It’s true to say that all the creams, potions and lotions in the world are not going to promote beautiful glowing skin if you’re not putting the right nutrients in. Just like the liver, your skin is an organ of detoxification and is therefore a reflection of what’s going on inside. Whilst the liver is certainly the first consideration, there are also specific nutrients that can help your skin to glow.

Vitamin C is the most important nutrient for the skin because it’s essential for the production of collagen, the skin’s main structural protein. Our natural production of collagen declines after the age of around 30 which is one of the reasons why we start getting those dreaded lines and wrinkles. Therefore, try to eat as many foods rich in Vitamin C as possible.

A selection of fruit and vegetables high in Vitamin C

Enjoy strawberries, kiwi fruits, red peppers, tomatoes, broccoli and all citrus fruits. All these foods are high in antioxidants which help protect the body (including the skin) from free radical damage. Vitamin C can help neutralise internal and external toxins, therefore you’ll soon be glowing from the inside out!

Healthy fats for glowing skin

There are certain fats that are absolutely essential for the body and that includes glowing skin. Whilst damaged fats (often called trans fats), frequently found in margarines, cakes and biscuits, should be avoided as much as possible, certain healthy fats are needed regularly.

The essential omega-3 fats contain potent anti-inflammatory properties which help heal many skin conditions. Plus, the omega-3s are an intrinsic part of our cellular structure, therefore we need to keep eating them regularly. Furthermore, they help keep the skin properly hydrated. Best sources of omega-3s are oily fish, nuts and seeds. However, if you’re vegan then try to find algae oil which contain the omega-3s that fish feed on.

A range of foods containing healthy Omega-3 fats

Coconut oil is another great fat for the skin. Whilst it does contain saturated fats, so needs to be used in moderation, its medium chain triglycerides have great affinity for the skin and are also used for energy, another great benefit. Coconut oil is good for cooking, particularly in stir-fries.

Avocado on rye toast showing healthy breakfast

Avocados are loaded with skin-loving vitamin E and have a double benefit because they also help the liver detoxify. Sesame oil contains useful fatty acids for the skin but is also high in polyphenols, which are potent antioxidants. Sesame is also high in lignans which have a great hormone-balancing effect.

So getting it right nutritionally on the inside can really help to give you great results on the outside!

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How to be a healthy vegetarian: top dietary tips

Woman in kitchen holding bottle of olive oil wutg basket of peppers on work surface

It’s nearly time to celebrate National Vegetarian Week. Vegetarian numbers are on the rise in the UK and there are many reasons for this. They include health, a concern for animal welfare and the environment, or simply a change in taste.

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A vegetarian is anyone who does not eat meat, fish or poultry or foods containing them, but the term is often used in a much wider context. For example flexitarian (flexibly vegetarian), pescatarian (happy to eat fish), lacto-vegetarian (eats dairy, but not eggs) and ovo-vegetarian (eats eggs but not dairy).

 Clinical nutritionist, Suzie Sawyer shares her top tips on how to be a healthy vegetarian.

Plan your protein needs

It can sometimes be hard for vegetarians to meet protein needs, as well as requirements for certain trace minerals. Protein is essential for hormone production, the immune system and strong muscles and bones, particularly, as we age.

Plant foods don’t contain all the essential amino acids found in animal produce. But the good news is that you can combine grains and beans to get all the essential amino acids the body needs. For example, a bean-based chilli con carne with rice is a great choice and satisfies this requirement.

Bean and rice salad stew

Most animal produce, including eggs, milk and dairy, contain all the essential amino acids. Therefore, if you’re eating these regularly you should be able to meet the body’s needs. It’s important to eat protein at every meal, to ensure the body gets what it needs but also to keep blood sugar and energy levels sustained throughout the day.

There are also plenty of vegetarian protein powders, made from whey, pea or hemp, which can be added to smoothies. These are especially useful to top up protein needs if you’re very active or stressed (when the body needs more support generally).

Top tip: eat plenty of pulses, soya products, nuts and seeds, eggs and cheese.

Plan your micro nutrient needs

Vegetarians may be more susceptible to low levels of certain minerals such as the easily absorbable heme-iron found in meat. However, iron can be found in vegetarian sources such as pulses, nuts, seeds, cereals, green leafy vegetables, tofu, dried fruit, molasses and fortified foods.

Vegetarian sources of iron

Vitamin C helps boost uptake of iron, so eat a piece of fruit or some vegetables at the same time. Alternatively, go for a glass of orange juice with your breakfast or a fresh fruit salad as a dessert or starter.

Zinc is essential for the immune system and many other key body functions. Therefore, put milk and dairy products, eggs, sourdough bread, cereal products, green leafy vegetables, pulses and pumpkin seeds on the menu. Healthy snacking is another way to help increase levels – try eating seed mixes or sprinkle them over salads and fruit. Try making pulse-based dips such as hummus.

homemade hummus with seed sprinkles

Vegetarians can run the risk of being low in vitamin B12 which is essential for energy production, although vegans are at greater risk since it’s only found in animal produce.

Calcium is essential for healthy bones and teeth and can help to protect against osteoporosis in later life. Non-dairy sources can be sourced from foods such as tofu, fortified soya and rice milk, almonds, dark green vegetables and sesame seeds.

Top tip: Include milk, dairy products and eggs if they’re still part of your daily diet.

Plan your omega-3 needs

The essential omega-3s can often get forgotten by vegetarians, particularly if you’re not eating fish. They are called ‘essential’ because omega-3s support hormones, eye health, the heart, joints and skin but the body cannot make them and so these need to be included in your diet.

A range of seeds on spoons

The good news is the body can convert something called ‘ALA’ found in flaxseeds, rapeseed oil, soy oil, pumpkin seeds, tofu and walnuts, into the beneficial essential fats. Oily fish, such as salmon, mackerel and sardines already contain plenty of these beneficial fats, so if you’re a pescatarian you are more than likely including these types of fish regularly in the diet.

Plan your supplement needs

Even though you’ll hopefully be planning your diet well, it’s always good to cover all bases with a high-quality, daily multi-vitamin and mineral supplement as well. It’s like having a really cost-effective health insurance policy! You can also take vegetarian omega-3 supplements to ensure you’re meeting your daily needs.

There are lots of health benefits to being vegetarian and with a little planning you can make sure that you have the healthiest vegetarian diet possible.

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