Diet

Suzie’s Five Favourite Seasonal Foods

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Woman smiling with a bowl of strawberries, holding on strawberry up to her mouth

To celebrate the change of seasons, here are my top five fruits and vegetables available in May, together with all the wonderful reasons I love them so much.

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Spring cabbage

Spring cabbage is very different from the hard, light green or red cabbages on offer at other times of the year. Spring cabbages have darker green, softer leaves: these guys are the first cabbages of the year.

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

Just like all types of cabbages, their nutritional benefits are amazing.  As one of the members of the cruciferous vegetable family, they’re super nutritious. Cabbages are very rich in vitamin C, great for the immune system, and vitamin K which is essential for the heart and bones. Plus, all cabbages are great for liver detoxification.  And for women struggling with hormones, this process can also help with hormone balancing.  What’s not to like!

Raspberries

A rich source of vitamin C, raspberries are both delicious and nutritious.  Vitamin C is not just needed for the immune system, it’s also essential for the health of the skin, bones, and teeth. It helps the body to absorb iron from food and is also a powerful antioxidant, protecting the body from degenerative diseases.

A punnet of fresh raspberries

Raspberries also contain some vitamin E, great for the skin, which is unusual as this vitamin is generally found in vegetable oils, nuts, and seeds. Vitamin E is also a key antioxidant nutrient. Raspberries are rich in plant compounds called flavonoids which deliver so much goodness to the body. 

They make a great snack and work well with other traditional summer fruits, such as strawberries and blueberries, in a fruit salad or as part of a pavlova for a real treat.

Cauliflower

I’m a little biased, I must confess, when it comes to talking about members of the cruciferous vegetable family, which includes cauliflower! They deliver so much nutritional goodness but are also helpful when it comes to motivating our biochemistry do what it should be doing.

Cauliflower cheese

One great example of this is helping to detoxify the liver.  It’s not just the fibre content that is useful: cauliflowers also contain enzymes that help the process, plus encourage our own enzyme production.

You may find that you don’t like the sulphur smell that can sometimes come from cauliflower whilst it’s being cooked.  This is due to sulphoraphane in cruciferous vegetables that helps protect the body from some of our nasty degenerative diseases.  If we remember that, and keep the lid on the pan, all will be well!

Strawberries

Strawberries and raspberries are often thought as of similar fruits, although their nutritional profile is quite different.  Strawberries often get better ‘press’ perhaps because they are often on the menu at some traditional British events, such as Wimbledon. Plus, they are synonymous with warmer weather.

a punnet of strawberries

Whilst raspberries are slightly higher in most micronutrients, strawberries contain some of the highest amounts of vitamin C of any fruit or vegetable. And their lovely rich red colour ensures they contain loads of antioxidants too, which protects the immune system. Strawberries also contain a good amount of fibre which keeps the digestive system running sweetly.

Wild garlic

Step out into any woodland now, and the smell of garlic certainly pervades the atmosphere.  Both the dark green leaves and the bulb provide some amazing health benefits.

When it comes to foraging in the woods, it’s ok to just pick what you need but do try not to dig up loads of garlic roots.  The dark green leaves can be added to salads and are especially helpful at detoxifying the blood.

Ramson,Or,Wild,Garlic,On,A,Cutting,Board,On,A

In terms of the bulbs, their health benefits are very far reaching.  They can help to reduce blood pressure and also work as an antimicrobial in the gut, plus help to fight off yeast overgrowth.  Garlic is a natural antiviral and antibacterial plant, and also supports immune health.

There are not many savoury dishes that don’t benefit from some garlic, either the leaves or bulb. Go for curries, vegetable sides, soups, and salads.

Why not add my five favourite in-season foods to your meal plans this May?

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Five nutritional tips to support your walking adventures

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A woman out for a walk in the hills with her arms outstretched enjoying herself

It’s National Walking Month which is a great excuse to spend more time outdoors.  Walking is one of the best forms of exercises for both mind and body.  And if you want to get the most out of your walking, then having the right nutrition will really support your outdoor adventures.

Clinical Nutritionist Suzie Sawyer shares her top five nutrients to help you get the most out of your walks.

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B-vitamins for energy

Close up of woman with arms outstretched, smiling in a forest

The family of eight B-vitamins all work individually in the body but work together when it comes to energy production.  Essentially, they extract the energy from the food we eat.  Whilst they all do slightly different things, B-vitamins primarily act as co-factors in the hundreds of enzyme reactions going on throughout the body.

Foods containing the b vitamin Biotin

For example, biotin, one of the family members, is primarily made in the gut, which is impaired if digestive function is not as good as it could be.  One of its main jobs is the utilisation of fats (which we use for energy) and the metabolism of sugar, which is broken down into glucose (the body’s main source of energy).

The good news is that biotin can also be found in soy produce, mushrooms, nuts, organ meats, eggs, and whole wheat.  However, it’s as important to be mindful of how well everything is running for you, on the inside too.

Calcium and Vitamin D for joints, muscles, and bones

shutterstock_271645694 jogger with bones higlighted in leg Aug15

These two amazing nutrients are literally joined at the hip! They are both essential for the health of the entire musculoskeletal system, which of course is very important for walking.

Calcium is the most abundant mineral in the body, with our bones containing 99% of the body’s calcium.  However, calcium can’t get into the bones without vitamin D, hence their very close relationship.

A range of foods containing calcium

Whilst calcium is rich in dairy and soy produce, green leafy vegetables and nuts and seeds, vitamin D is not found in sufficient amounts in foods.  Indeed, vitamin D is primarily made on the skin when the sun comes out.  Whilst you might be hoping for some sunshine on your walks, most of us generally need a daily supplement of at least 10ug.  At this time of year, any deficiency of vitamin D is often most noticeable because we’re just coming out of the dull winter months.

Vitamin C for immune support

Close up of a doctor holding a blackboard with Immune System written on it in chalk

It’s no fun going for a walk (especially a longer one) if you’re feeling below par.  That’s where vitamin C really has your back!  It’s one of our main immuno-protective vitamins so it’s worth making sure you’re having plenty in the diet.

A selection of fruit and vegetables high in Vitamin C

Thankfully, vitamin C is very widely available in most fruits and vegetables so just keep your plates super-colourful at each meal. Red peppers, strawberries, kiwi fruits, broccoli, potatoes, and Brussels sprouts are loaded with vitamin C.  However, it’s worth noting that vitamin C is also easily destroyed during cooking, storage, and preparation, so eat a rainbow everyday to make sure you are getting enough.

Vitamin E for antioxidant protection

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Antioxidant foods help protect the body from all that life throws at it.  Sunlight, pollution, stress, poor diet, trans fats and more, create free radicals within the body which need to be controlled by antioxidants. The body has its own protective antioxidant systems and certain nutrients are very helpful in this way too.

shutterstock_381113728 vitamin E Oct17

One of our most powerful antioxidant nutrients is vitamin E, which also works with vitamin C, in looking after everything on the outside and inside too. Importantly, antioxidants support the ageing process and vitamin E is great for the skin too.

Avocados are a good source of vitamin E, as are vegetable oils, whole grains, nuts, seeds, and leafy greens.

With the right nutrition, your body will support you every step of the way.

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Get outdoors: three top energy tips to fuel your adventures

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A woman out for a walk in the hills with her arms outstretched enjoying herself

It’s National Parks Fortnight which is a great opportunity and incentive to spend more time outdoors and explore some of your local beauty spots. And why not visit some new places too? 

A day of exploring requires good energy levels which many of us are lacking, especially after such a dull winter.

Clinical Nutritionist Suzie Sawyer shares her three top tips for putting a spring back into your step this season.

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Start the day right

It’s important to get the day off to a good start with a filling and energising breakfast. Those of us who struggle with blood sugar balance can find that our energy dips by early afternoon if we don’t start the day with a well-balanced breakfast.

shutterstock_716903197 avocado and poached egg Dec17

It’s important to get some protein, healthy fats, and carbs into your breakfast which will keep your energy levels up and hunger levels down.  One of the best choices is a poached egg and smashed avocado on seeded sourdough bread.  This ticks all the boxes. Whilst we often think that carbs fill us up and keep us going, it’s actually protein that provides sustained energy.  But in essence, you need all three macronutrients for the best outcomes.

shutterstock_293253446 yoghurt with seeds Aug15

If you’re vegan, then why not go for some overnight oats with some plant-based yoghurt, fresh berries, nuts, and seeds.  Pumpkin seeds, walnuts, Brazils, and hazelnuts are the best choices as they contain all the essential and healthy omega-3 fats which keep joints moving smoothly. This is especially useful if you want to be more active.

If you are following an intermittent fasting routine, which often means eating later in the morning, make sure to enjoy breakfast earlier to ensure you are well fuelled ahead of your day out. 

Avoiding the afternoon slump

Starting the day right with a good, balanced, nutrient dense breakfast, is really going to help energy levels throughout the day.  However, if you have an active day planned, and you’ve had an early start, then you’re going to be feeling a little peckish by lunchtime.

Sandwich,With,Ham,tomato,,Cucumber,And,Arugula,On,The,Wooden,Cutting

Whilst packing some sandwiches can seem a little predictable, they are often one of the simplest, most energy dense and easily transportable options. Again, a combination of protein and carbohydrate is going to provide the best outcomes.  Any protein filling would work: think fish, chicken, eggs, hummus and salad, avocado (if you didn’t have it for breakfast) or some kind of cheese.

If you struggle with gluten-containing foods such as traditional bread, this can often encourage tiredness in the afternoon, which is not ideal. Why not look for gluten-free wraps, or pack a salad containing quinoa or rice along with your chosen protein?  This option also means you can get more of that all-important colour variety into your lunch. 

Whole beetroots

Whatever you choose, make sure you add some beetroot if possible.  Beetroot is known to help energy levels because it encourages more oxygen flow around the body and is a great help in any endurance sports.  It could be the support you need for powering up some hills if you’re out hiking!

Don’t forget to hydrate

With the warmer weather hopefully around the corner, it’s even more important to make sure you keep well hydrated.  You’ll be going nowhere fast if you’re dehydrated.  It really depends on how strenuous your day is going to be or how long you’ll be out for as to whether you need to pack an isotonic drink.  Isotonic drinks can help the body rehydrate quicker.

Close up of woman drinking a bottle of water in summer

Many sports drinks are laden with sweeteners which disrupt the gut microbiome. It is much better to pack plenty of bottled water (a 1.5 litre bottle is generally sufficient) but also make up a weak isotonic drink using some fruit juice lightly watered down. If you’re out and about, then there’s generally the opportunity for a cafe stop somewhere, which also increases the enjoyment of the day!

Fully enjoy your outdoor time over the next couple of weeks, and the coming months too, by being well fuelled and full of energy.

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Five of the best foods to support your gut health

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shutterstock_408930358 happy tummy stomach July16

A happy tummy equals a happy life! We all know that if everything is working well with our digestive systems, we feel much better overall.  From a nutritional perspective, we always refer to the gut as the second brain, such is its importance in overall health and wellness.

There are a wide range of foods that can help keep our digestive systems in good working order. Clinical Nutritionist Suzie Sawyer shares her five favourites.

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Natural yoghurt

Natural live yoghurt is a great source of probiotics. Probiotics, or friendly bacteria as they are often known, are the microbes that live inside the gut and nourish the whole body.  So much of what goes on in the body is influenced by the gut bacteria. Indeed, they are absolutely essential for the gut to function correctly and for the digestive system to move as it should.

A bowl of natural yoghurt on a wooden background

The gut bacteria also help protect the gut from invading and unwanted bacteria, so they work as a great defence mechanism. They are also essential for a healthy immune system, for the brain, skin, and liver, to name but a few.  Why not add a couple of tablespoons of natural yoghurt to your morning cereal, or bowl of fresh fruit? It can also be used in a wide range of dishes – it makes a good substitute for cream.

Bananas

Just like any living organism, the good bacteria inside us needs feeding too.  And bananas are filled with prebiotic fibres that do just that.  Essentially, prebiotics are non-digestible foods that stimulate the production of beneficial probiotics: they are its lifeblood.

Whole bananas and diced banana

Bananas are not only an easily transportable snack, but they’re also rich in vitamin B6, needed for energy production, and potassium, great for the heart. Their natural fibre will also help to keep everything regular too!

Garlic

This amazing plant has many claims to fame when it comes to gut health.  Not only does it work as a prebiotic, feeding the beneficial bacteria, but it has wonderful antimicrobial and antibacterial properties.  This means it can help see off any unwanted bacteria and yeast too.  If you eat it regularly (or take it in supplement form) prior to a foreign trip, it can also help prevent traveller’s diarrhoea.

A basket with whole cloves of garlic

If that wasn’t enough, garlic is also great for heart, helping reduce blood pressure and keeping blood free flowing. Garlic can be added to many dishes, also enhancing their taste.

Miso

Made from fermented soya beans, miso tends to be used in sauces and marinades.  However, miso does make a great soup too.

shutterstock_515995567 miso soup Sept17

Fermented soya is a staple food in many eastern cultures where they seem to have better gut health.  The key is the fermentation process as this activates many beneficial processes within the gut.

As another bonus, fermented soya products, including miso, are widely eaten by Japanese women, who have lower rates of breast cancer than in western cultures.  This may be partly down to the isoflavones within the soya produce that helps balance oestrogen levels.

Olive oil

Whilst it’s not recommended to consume litres of olive oil, using it regularly in cooking and pouring over salads and vegetables is to be recommended.

shutterstock_159845954 olive oil June15

Olive oil is rich in polyphenols, plant compounds that deliver so much love to the gut and overall health too.  Polyphenols feed the good gut bacteria but also provide an array of antioxidants which help protect the whole body from nasty degenerative diseases.

Research has found that olive oil may reduce inflammation in the gut, which also helps with bloating and improving digestion generally.

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Go for dark chocolate this Easter and discover the health benefits

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Chocolate,Easter,Egg,With,Yellow,Ribbon

Easter is rapidly approaching, which often brings thoughts of eggs.  And generally, not the savoury variety, but the chocolate ones! Most Easter eggs are made of milk chocolate, and are fairly high in sugar.  However, dark chocolate Easter eggs contain lots of health benefits and can be just as delicious.

Clinical Nutritionist Suzie Sawyer shares the health benefits you can enjoy this Easter by choosing dark rather than milk chocolate.

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What’s so special about dark chocolate?

Chocolate,Pieces.,Chopped,Dark,Chocolate,Closeup

In ancient times, chocolate was considered ‘Food of the Gods’ because of its fine flavour. In those days, the Maya used to make a cocoa drink with hot water and often prepared with cinnamon.  At that time, they were not aware of the amazing health benefits of chocolate.

However, interest has really grown in dark chocolate since it’s been found to help regulate blood pressure, control insulin levels, and improve vascular function. It also provides plenty of antioxidants, helps regulate fat metabolism and provides prebiotic fibre to feed the beneficial bacteria in the gut. However, these health benefits are generally associated with up to 80% cocoa bean solids found in dark chocolate but not milk chocolate, which has been heavily processed and contains more sugar.

Polyphenols

Cocoa,Beans,And,Cocoa,Pod,With,Cocoa,Powder,On,A

Most of its health benefits come from the cocoa bean, which is the basic ingredient in chocolate. Cocoa beans are one of the best-known sources of plant polyphenols that provide so many health benefits, including antioxidant protection. There are a variety of polyphenols, all present in chocolate, and they all provide amazing health benefits. And it therefore makes sense that the darker the chocolate, the more cocoa is present and therefore the more polyphenols.

Cardiovascular health

Chocolate,Heart,On,Wooden,Background

There are number of reasons that cocoa beans are heart healthy.  Importantly, they help the release of nitric oxide which helps dilate blood vessels, thereby reducing blood pressure.  They also have an anti-inflammatory effect which helps to keep blood free flowing through the arteries.  This beneficial effect can also be felt throughout the body.

Balancing blood sugar

Dark,Chocolate,Over,Wooden,Background,,Selective,Focus

This action is key to our overall metabolic health: issues controlling blood sugar and the insulin response can lead to type 2 diabetes. 

It appears that cocoa helps slow down the absorption of carbohydrates in the digestive tract which then avoids insulin spikes and the highs and lows of glucose production. Research on this has been undertaken using cocoa solids high in polyphenols so there’s no doubt that eating dark chocolate is going to be far healthier than milk in this respect. Who’d have thought that eating something so tasty could be so helpful?

A healthy gut microbiome

Best,Sources,Of,Prebiotic,On,Light,Background.,Healthy,Gud.,Top

There has been much interest over recent years in the gut microbiome and its absolute importance to our overall health.  We know that eating a colourful diet, rich in plant polyphenols is hugely beneficial to the gut.  Polyphenols are found in many colour fruits and vegetables and not just chocolate.

There are trillions of bacteria in the gut called probiotics, some good, some bad.  However, by feeding the good bacteria with what they love (which are any prebiotic foods) the microbiome flourishes and keeps the whole body in good health. Cocoa is known to provide these wonderful prebiotics. 

Libido

Young,Couple,Eating,Together,One,Piece,Of,Chocolate,-,In

Lastly, chocolate is often referred to as an aphrodisiac.  There is a physiological reason for this.  Cocoa powder works on our cannabinoid receptors which not only provide a feeling of wellbeing but also appear to produce more serotonin in the genital tract of females which enhances sexual pleasure.  No wonder women love chocolate so much!

If you’ve not tried dark chocolate Easter eggs previously, hopefully this will encourage you to give them a go.  Happy Easter!

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Put a spring in your step this season with these top energy-supporting nutrients

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A happy woman in from of a blossom tree showing spring time

Spring is finally here!  It’s not just the name that makes us feel livelier and more energetic, the start of the season brings new in-season foods to enjoy.  However, if you’re not really feeling it or are lacking in energy, then changing up some foods in your diet and increasing your nutrient intake will hopefully put a spring in your step!

Clinical Nutritionist Suzie Sawyer shares her top five nutrients to improve your energy levels and suggests ways to easily get them into your diet.

Suzie HFMA V4

Iron

The mineral iron is known to be deficient in many UK diets and this can cause lots of issues with energy.  Just like all vitamins and minerals, iron has many jobs to do, but essentially, it transports oxygen around the body in the blood stream.

shutterstock_236232739 steak on wooden board Sept15The richest source of usable iron is in red meat, which many of us don’t eat.  However, beans, dried fruit, chickpeas, nuts, and seeds are also good sources, so vegetarians and vegans don’t need to miss out.

 

Hummus,With,Vegetables,On,PlatePlant-based sources of iron are slightly less available to the body though, so you can uprate this by eating these foods with others rich in vitamin C, such as strawberries, kiwis, red peppers, and lemons. Just drinking a little orange juice at the same time as eating your chickpea-rich hummus and crackers, is really going to help.

Vitamin B5

Also known as pantothenic acid, this powerhouse of a nutrient is needed to break down the fats and carbohydrates we eat to produce energy. And we could all do with some more of that!

 

Red,Lentils,Dal,In,Black,Bowl,On,Dark,Slate,Table

Vitamin B5 is also needed to support our adrenal glands, responsible for getting us through stressful times, so it’s certainly a nutrient to be respected.  The good news is that it’s found in many foods including organ meats, fish, poultry, mushrooms, soy produce, oats, lentils, and brown rice.  For a great and easy midweek meal, why not cook a Lentil Dhal?   It also provides plenty of antioxidants to keep your immune system in good shape.

Biotin

Biotin is another member of the family of B-vitamins.  Whilst they’re all busy helping support our energy levels, B-vitamins all work in slightly different ways, and have multiple functions.

In the case of biotin, it works with enzymes to metabolise glucose, fat, and amino acids, which helps with energy production.  Biotin is also known as the ‘beauty vitamin’ so your skin and hair will benefit too as you step into spring

Cauliflower cheese

The best food sources are cauliflower, eggs, peanuts, mushrooms, cheese, soy produce and whole wheat.  What’s nicer than a delicious cauliflower cheese with a roasted mushroom side?  Mushrooms also provide some vitamin D, so your bones will benefit too.

Vitamin C

Not much happens in the body without vitamin C being involved somewhere! In the case of energy production, vitamin C is needed for a key enzyme which pushes fatty acids into the mitochondria – the energy part of every cell.

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

Vitamin C does numerous jobs in the body so suffice to say, load up on this vitamin for an energised new season.  It’s important to enjoy a colourful diet with a wide variety of fruits and vegetables for many reasons, especially antioxidant protection.  Make sure every plate contains an array of colour.  Vitamin C is easily lost through storage, preparation, and cooking, hence buying from Farmer’s Markets is a good option to get the most nutrients.

Magnesium

This mineral can be slightly confusing because it helps with both energy and sleep (and much more besides).  Just like all other vitamins and minerals, magnesium is involved in pretty much everything that happens in the body.  And it’s found in different forms, depending on what it’s used for.

A range of foods containing magnesium

When it comes to energy, magnesium is involved in the production of ATP, our key energy-producing molecule.  It’s interesting to learn that if you’re deficient in magnesium, energy will be low, and you’ll struggle to sleep too.  This is because magnesium is involved in so many different enzyme reactions.

Good sources of magnesium include whole grain foods, leafy greens, nuts, seeds, avocados, soy and other fruits and vegetables. 

With a few tweaks to your diet, you’ll be able to leap into spring rather than plod!

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Struggling to sleep? Discover how magnesium could help

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Close up of a woman asleep in bed

Getting sufficient and the right type of sleep is a problem for a large number of us. Even if you wouldn’t describe yourself as an insomniac, there may still be nights when you toss and turn and wake up feeling unrefreshed.  Thank goodness, therefore, for the mineral, magnesium. It has turned many peoples’ sleep nightmares into sweet dreams!

Clinical Nutritionist Suzie Sawyer shares the reasons why magnesium is a great sleep remedy.

Suzie HFMA V4

The wonders of magnesium

Magnesium is second to potassium in terms of its concentration in our cells, which means it’s pretty important!  Around 60% of magnesium is found in bones, 26% in muscle and the remainder in soft tissue and body fluids. It’s especially rich in those organs that are very active, especially the brain and heart.

Side profile of a person higlighting their brain functioning

However, magnesium is an extremely busy mineral, being used in around 300 different enzyme reactions, which means not much goes on in the body without magnesium being involved in some way.  Importantly, though, magnesium is needed to produce our brain neurotransmitters and hormones, hence its ability to help with sleep. 

Another one of magnesium’s many jobs is its ability to control nerve transmission and function.  It also helps to calm what are known as ‘excitatory’ nerve transmissions, meaning those that ‘rev’ us up.  Clearly, that’s not what’s needed when we’re trying to sleep!

Magnesium and relaxation

Whilst we’re still learning exactly why magnesium is so beneficial for sleep, one thing we do know is that it is needed for muscle relaxation.  If you suffer from restless leg syndrome which keeps you awake at night then Magnesium can provide helpful relief, therefore enabling better sleep.

Close,Up,Of,Calm,Young,Woman,Relax,On,Couch,With

Since such a large percentage of magnesium is found in our muscles, it makes sense that its positive effects are going to be felt within the muscles too.  Magnesium is known as a natural ‘tranquiliser’ because of this unique ability to enable relaxation throughout the body.

The mineral calcium is also a muscle relaxant: as magnesium helps regulate proper calcium metabolism, this is another reason it’s going to help with sleep.

Different forms of magnesium

There are several different forms of magnesium and they all do slightly different jobs.  However, the glycinate form helps support the nervous system, so is the most widely used form for sleep.

Interestingly, and slightly confusingly, magnesium is also needed for energy production, because of how it works within the energy-producing cycle known as the Krebs cycle.  Again, different forms have different jobs. Whilst it’s needed for chemical reactions to take place, magnesium is not going to give you a sudden boost of energy, which is good thing when trying to sleep: it’s more about making sure everything is working well within the body’s complex biochemical network and that everything is in balance.

Where to find magnesium 

Magnesium is known to be deficient in the typical western diet, because it’s found in whole foods rather than processed ones.  Elderly people and ladies suffering from pre-menstrual syndrome (PMS) are known to have too little magnesium in the diet.

A range of foods containing magnesium

Magnesium can be found in whole foods such as brown bread, nuts and seeds, beans lentils, avocado, green leafy vegetables, brown rice, chicken, milk, and cheese.  Just reducing the number of pre-packaged foods in the diet and focusing on whole foods will really improve your intake of magnesium.

Consider supplementation

Whilst you might be eating plenty of magnesium in the diet, you may still be struggling to sleep.  Unfortunately, magnesium is used up by the body in greater amounts when we’re stressed. In addition, some of our foods contain less than they used to because the soil in which they are grown is depleted in nutrients generally.

If you’re having problems sleeping, then the best advice is to take magnesium glycinate as a supplement about one hour before bedtime. 

Magnificent magnesium really could be answer to getting a good night’s sleep.

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From farm to fork – what’s great to buy locally and enjoy this month?

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March is National Nutrition Month highlighting, essentially, that health begins on your plate. From a nutritional perspective, eating the right food is the cornerstone to wellness.

This year the campaign champions the health benefits of buying locally, and it’s obviously great for the local community too. But what should we be looking for at this time of year in the farmer’s markets and why?

Clinical Nutritionist Suzie Sawyer shares five great reasons for buying locally this month.

Suzie HFMA V4

Buying local equals better nutritional value

It can often be confusing when buying fresh from farm shops because we tend to assume the produce is organic. This is not always the case.  However, whilst organic foods contain far fewer pesticides, it’s uncertain if they provide greater nutritional value than non-organic produce, especially if they’ve been flown round the world.

shutterstock_141202630 local farmers market July20

In the case of farmer’s markets, what we do know is that the time from farm to fork is going to be considerably lower than that of produce lingering in a supermarket storeroom or imported from abroad. This means that locally produced food has better nutritional value.  For example, Vitamin C is easily lost from produce during longer storage times.  Add if the produce has been cut, prepared, and wrapped before sale, more vitamin C will be lost.

At farmer’s markets or local farm shops, you’ll be able to buy fruits and vegetables in their more natural state. 

So what to buy at this time of year?

Love purple sprouting broccoli

This vegetable is a great example of why eating fresh is best.  Purple sprouting broccoli really comes into its own when young and crisp, without any ‘woody’ texture. And this is where buying local can really pay dividends.

shutterstock_420677122 purple broccoli Apr17

In nutritional terms, all broccoli is part of the cruciferous vegetable family, and we know they all provide wonderful health benefits. Cruciferous vegetables contain the phytochemical sulforaphane, which we know helps protect the body from degenerative disease. Their lovely purple colour also provides loads of antioxidants and plenty of vitamins and minerals too.

Try energising spinach

Leafy green spinach doesn’t look attractive or taste great if limp and lifeless.  It’s certainly another vegetable that needs to be eaten fresh, especially if you want to use the leaves in salads.

A bowl of fresh spinach leaves

Spinach will give energy levels a good boost, down to being rich in the B-vitamin folate.  It’s also full of vitamin C and antioxidants which are especially supportive of eye health.

Enjoy delicious swede

Swede is definitely a vegetable to be found in farmer’s markets and is a highly nutritious and filling vegetable to feed a hungry family. It does keep in the fridge for a couple of weeks, but you will lose some of the all-important vitamin C the longer you have it.

Freshly,Picked,Swedes

Why not use it as a replacement for potatoes, mashed with a little butter and black pepper, or made into a delicious and filling gratin with leeks and potatoes?

Grab some kale – a nutritional powerhouse

Kale is another great example of a vegetable that benefits from being eaten fresh: its taste can become bitter when stored for too long.  Don’t delay, grab some in the local market today and give yourself a real nutritional boost!

shutterstock_192761054 bowl of kale Apr15

Kale is also a member of the cruciferous vegetable family, so will deliver loads of antioxidants and fibre.  Additionally, kale is rich in minerals, especially calcium, magnesium, and manganese, to help support strong bones. It also contains iron to support energy and red blood cell production as well as potassium which supports the heart and nervous system.

How to cook kale? Whilst it’s great lightly steamed or boiled as a vegetable side, it’s generally better with some other flavours.  Why not choose an Asian theme and stir-fry with some soy sauce, garlic, and oyster sauce? Or try it in a pasta dish with pesto.

If you’re not a regular at your local farmer’s market or shop, then why not make March the month to give your health a real boost by buying local?

Vitamin Expert Tile

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Jump into spring with these in-season foods

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Cauliflower cheese

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

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

Suzie HFMA V4

Mushrooms

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

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

shutterstock_267579800-mushrooms-dec16

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

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

Cauliflower

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

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

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

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

Spring onions

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

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

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

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

Bananas

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

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

Whole bananas and diced banana

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

Mackerel

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

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

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

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

Vitamin Expert Tile

 FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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

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

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

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

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

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

Suzie HFMA V4

Vitamin C

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

shutterstock_362885486 vitamin C Jan17

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

Vitamin E

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

shutterstock_381113728 vitamin E Oct17

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

And talking of pumpkin seeds…

Zinc

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

A range of foods containing the mineral Zinc

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

Omega-3 fats

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

A range of foods containing healthy Omega-3 fats

 

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

Selenium

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

shutterstock_263062541 brazil nuts Mar17

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

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

Vitamin Expert Tile

 FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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

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

Follow us on Instagram @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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