Look after your heart: top nutrition and lifestyle tips

CLose up of two hands making a heart shape with the sun in the background

On average your heart beats around 70 times every minute of every day.  It’s an incredible organ, one which many of us take for granted, which is one of the reasons heart disease is so common in the UK.

The four main risk factors of heart disease are tobacco use, an unhealthy diet, physical inactivity and excess alcohol.  Fortunately, if the heart is properly fed, loved and exercised, it will hopefully keep on beating and last you a lifetime.

 

Clinical nutritionist Suzie Sawyer shares her top tips for a healthy heart.

Increase your fish intake

Foods containing saturated fats needs to be reduced or eliminated; think red meat, butter, cheese, cakes and pastries.  Additionally, too many meals containing fried foods should be avoided.  However, in their place should feature oily fish such as mackerel, sardines and salmon and these ideally need to be included at least two to three times per week.

A range of foods containig omega 3 fats

Oily fish contains omega 3 fatty acids which help to thin the blood and reduce blood pressure. If you’re vegetarian or don’t like fish then take a supplement containing flaxseeds, which are also high in omega 3’s.

Grab some polyphenols

Polyphenols are compounds naturally found in plant foods that have amazing health benefits, especially for the heart. There are a whole range of foods containing various types of polyphenols. Load up on colourful fruits and vegetables, green and black tea, dark chocolate and red wine (in moderation!).

A cup of green tea

One of the biggest issues for the arteries is that fatty deposits can develop on them, and these deposits become hardened – hence the common disease, arteriosclerosis.  However, much of this damage can be avoided or reduced by including antioxidants found in polyphenols in the diet.

A selection of fruit and vegetables covering all colours of the rainbow

This reflects the recommendation to increase your intake of fruits and vegetables.  They’re also high in vitamin C, one of the most powerful antioxidants which can help prevent artery damage.  Fruits and vegetables are also rich in calcium, magnesium and potassium which help to relax the artery wall, therefore reducing blood pressure and other heart-related risk factors.  Try to eat a rainbow diet, meaning as much colour variety on your plate as possible.

Spice it up

Including garlic in your diet often (and as much as your friends and family can bear!) is a great idea.  It’s also possible to take a supplement containing garlic which is standardised for alliin, the main form of allicin, which is the active compound in garlic. It has shown remarkable blood-thinning properties as well as the ability to reduce blood pressure.

A basket with whole cloves of garlic

Garlic is also super-easy to include in so many dishes; think stir fries, soups, vegetable sides, curries and one-pot recipes.

Turmeric is another heart-loving spice that works in a variety of ways to keep it healthy.  Turmeric helps reduce high blood pressure because it relieves pressure on the artery walls but also prevents dangerous plaque build-up on the arteries which causes blood clots and strokes.

wooden spoon with powered turmeric and turmeric root

It can be used in so many different dishes, both savoury and sweet.  Great choices are in a marinade with Indian lamb chops or in pancake served with fresh fruit and natural yoghurt. Try turmeric in a curried chicken dish or sprinkled over butternut squash and roasted in the oven.  There are endless possibilities!

Scrap the sugar

Sugar can often be disguised in dishes as dextrose or corn syrup, but all sugar is treated by the body in the same way. Many sugary foods, such as biscuits, cakes, cereal bars and margarines, also contain trans fats. These are chemically altered fats which are a cheap form of fat used for taste and ‘spreadability’, in the case of margarines.  Unfortunately, the body cannot process these ‘alien’ substances and they also stop the metabolism of healthy omega-3 fats needed for blood thinning and maintaining a healthy heart.

A pile of sugar with the words 'no sugar' in

The key message is to ditch the junk and try to eat as cleanly as possible.  The less sugar you eat, the less cravings you’ll have.

Move more

It’s an unequivocal fact that exercise helps prevent heart disease.  After all, the heart is a muscle just like any other in the body and needs to be exercised.  Ideally, you need to raise the heart rate for at least 30 minutes five times per week, and that’s perfectly achievable through brisk walking.

Close up on woman's trainers walking in forest

It’s a question of making time. Exercise needs to be prioritised and put into the diary just like any appointment – it that’s important to your future health.

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Self-care: it’s all about you!

Relaxed woman looking happy sitting outside at a table overlooking a garden

It’s National Spa Week, reminding us that we need to take time out to care for ourselves.  We often spend so much time ‘giving’ to everyone else – children, parents, friends and work colleagues – that we don’t make enough time for ourselves.

Self-care is essential to support our physical and mental wellbeing and there are lots of ways you can improve your diet to help you have a healthier lifestyle.

Clinical nutritionist Suzie Sawyer shares some great ways in which you can take better care of you.

Make your diet more colourful

What you put into your body is the cornerstone of life.  How you look and feel is primarily governed by what’s within, meaning your nutrient intake.  The body requires around 45 different nutrients daily (including water), so each mealtime needs to count.

The more colour you have on your plate, the more nutrients you’ll be taking in without even thinking about it.  For example, a dinner plate that contains poached salmon, roasted red peppers and asparagus, mashed sweet potato and a portion of broccoli really embraces this concept.

A selection of fruit and vegetables covering all colours of the rainbow

It’s the beautiful dark, rich colours in foods, especially in fruits and vegetables, that really pack a nutrient punch, so have some fun with creating your colourful plate.

Also remember that sugar, in all its forms, has no nutritional value and can even prevent absorption of certain nutrients, so really watch your ‘empty’ calorie intake.  Plus, you might appreciate the instant sugar rush and feel energised at the time but overall, you’ll feel more sluggish and not very spa vitalised!

Prepare for the next few months

Whilst we can often feel down as the colder weather and shorter days approach, autumn can be a magical time in the great outdoors; autumn colours are truly beautiful.  If you can get out for some longer walks in the countryside, this can be a great stressbuster plus you can literally lose yourself in the colour spectacle.

Changing seasons can unfortunately herald the start of the ‘bug’ season.  However, taking good care of your yourself can also help prevent their onset.  Cleaning up your diet is important.  Plus, poor sleep and over-indulgence in alcohol or too many late-night parties will deplete the immune system, so do pace yourself.

Stri fry showing garlic as an ingredient

Tap into Mother Nature’s little helpers in the form of immune-boosting herbs and spices.  Make your own ginger tea with lemon every day, using fresh squeezed ginger root.  Other great immune-boosting ideas include adding cinnamon to your morning porridge or cereal and using plenty of garlic in your cooking (stir fries are quick and easy). Try adding fresh rosemary to your roasted veggies or roasted sweet potato wedges and sprinkling turmeric over as much as you can (even scrambled eggs taste great with some added spice).

wooden spoon with powered turmeric and turmeric root

Using shitake mushrooms rather than button ones will give you a real immune-boost (they also contain some vitamin D) and drinking two or three cups of green tea each day provides you with a range of antioxidants.  These few simple changes will protect and invigorate you over the coming months.

Take time to breathe

This means literally and metaphorically. When you’re stressed and racing around at 100 miles an hour, the body can quickly feel depleted of energy.  Deep breathing exercises can bring instant relaxation.  Even just lying on your bed or in a quiet place and breathing in for five seconds, holding the breath for seven seconds and exhaling for eleven seconds, a few times, can bring peace and relaxation to the body.  Try this a few times and just enjoy the feeling.  It will also help you to sleep if you’re struggling or will calm the body and mind during the day when life is too frenetic.

Close up of a woman in lotus position meditating

Taking time to breathe also means stepping back sometimes.  When you’re in the fast lane all the time, the mind and body can become overwhelmed.  This can cause anxiety, restless sleep, poor concentration and low mood.  Whether it’s taking a 20-minute walk away from your desk at lunchtime or after dinner, doing a yoga or Pilates class or reading a book, try to book some ‘you’ time in every day.  Try to recognise the signs of feeling overwhelmed in yourself and take time out, whether that’s a short break or a holiday.

So take a step back this week and decide how to create the ‘spa’ me time we all need to promote self-care.

 

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Managing blood pressure the natural way

Woman having her blood pressure taken

Blood pressure is a good indicator of overall health, with high blood pressure, known as hypertension, indicated as a risk factor in heart attacks and stroke.

According to the NHS, 1 in 4 adults will have high blood pressure, though many may not be aware of their numbers. This is why the ‘Know Your Numbers’ campaign runs this week to encourage us all to be aware of our blood pressure. For more information visit the Blood Pressure website

If yours is verging on the high side, then it’s time to look at your lifestyle and nutrition.

Clinical nutritionist Suzie Sawyer gives her top nutrition tips and advice on how to keep your blood pressure in the healthy range.

Blood pressure fluctuates throughout the day and will obviously be raised when you’re exercising or doing something more strenuous. It also tends to increase with age.  Average blood pressure readings should be around 120/80 (systolic/diastolic) with the diastolic reading having more significance.

What causes high blood pressure?

High blood pressure can be caused by a narrowing or thickening of the arteries, thicker blood or tension in the arteries which is controlled by the minerals calcium, magnesium and potassium in relation to sodium (salt). Sometimes it’s not always obvious what the cause is, but changes to diet and lifestyle can have a big impact on blood pressure readings.

Increase your intake of fruits and vegetables

This is THE most important change to make when addressing blood pressure issues. This is mainly because vitamin C, present in all fruits and vegetables, helps reverse the hardening of the arteries. Other antioxidants present in fruits and vegetables also help protect the arteries from damage.

A range of vegetables to represent fibre in the diet

Great choices are apples, broccoli and green leafy veg, cabbage, melon, red pepper, peas, sweet potatoes, berry fruits and citrus fruits.  To further increase intake, why not have a juice every day; apple, ginger and carrot together is delicious.  Just experiment and go with the flow!

The mineral magnesium is essential for muscle relaxation and of course the heart is a muscle.  Magnesium is rich in green, leafy veg which is yet another good reason to load up your plate with greens.

Have a dose of garlic

The amazing health benefits of garlic have been hailed for hundreds of years. Research appears to suggest that garlic helps reduce the stickiness of blood, therefore helping to reduce blood pressure.

A basket with whole cloves of garlic

It’s easy to include in the daily diet, especially in stir fries, chicken and fish dishes, in wholemeal pasta recipes or with various vegetables; it’s particularly tasty with broccoli.

Eat more fish

Oily fish, namely salmon, mackerel and sardines, are especially rich in the omega-3 fats which are known to reduce high blood pressure.  This fact has also been verified by the European Food Standards Authority (EFSA) who state omega-3 fats have several heart-health benefits.

A range of foods containig omega 3 fats

It’s best to eat oily fish two to three times per week; salmon is easy to bake in the oven with a little dill, lemon juice and olive oil, wrapped in foil, which takes no time at all.

If, however, fish is not your bag then one of the best sources of omega-3s is flaxseeds which are easy to sprinkle over your morning cereal (preferably oat-based as they also have heart benefits) or stirred into natural yogurt with fruit.

Load up on vitamin E

Vitamin E works alongside vitamin C as a powerful antioxidant and protector of the arteries.  However, it’s also good at thinning the blood, helping to make the blood less ‘sticky’.

A range of foods containing vitamin E

Nuts and seeds such as sunflower seeds and almonds are good sources of vitamin E but one of the best foods is avocado.  They make a brilliant breakfast, smashed on sourdough bread and sprinkled with seeds. Or why not try it for lunch in a wholemeal wrap with other colourful salad veggies.

What not to eat

Salt has been found to increase blood pressure in certain people.  It’s worth adopting a low-salt diet so as not to upset the balance of other essential minerals.  Most processed meals are high in salt, so try to stick to home-prepared dishes as much as possible and not to add extra salt; enjoy the wonderful natural flavours of vegetables – the palate will soon adapt.

The word salt written in salt

Avoid bacon and smoked or processed meats which are all high in salt and fat. Even smoked salmon should be avoided if you’ve been diagnosed with high blood pressure, until it’s under control again.

Destress

Lastly, high stress often equals high blood pressure so take steps to try to reduce or manage this as much as possible.  It’s almost impossible to eradicate stress from daily life completely but it’s how you choose to deal with it that counts.

Close up of a woman in lotus position meditating

Any form of exercise can help take your mind off things as well as raising your heart rate and improving your overall fitness. Yoga, meditation, reading, Thai chi, a soothing bath in magnesium salts… anything that helps you to relax and destress will have a positive impact on your blood pressure and general wellbeing.

Nutrition can often be very effective quite quickly, so try these dietary tips to help get your blood pressure in check as soon as possible.

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Summer nutrition: the best foods on offer this season

Woman holding up frshly grown beetroots

When the sun shines, it inspires us to prepare fresh, healthy meals. With a wealth of wonderful foods in season, there’s no excuse not to make the most of what nature is delivering right now.

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Whether you’re creating deliciously crispy salads or and fresh and fruity desserts, summer foods are packed full of colour and flavour.

Clinical nutritionist Suzie Sawyer shares her five favourite and super-healthy foods currently in season.

Raspberries

Often forgotten and sometimes overshadowed by another red berry fruit (aka the strawberry) raspberries have plenty to be nutritionally proud of, as well as their delicious taste. Raspberries are one of our classic summer fruits and at their absolute best at the moment. Interestingly, most raspberries currently in our shops are grown in Scotland.

They are high in one of our key antioxidants, vitamin C, and their overall antioxidant content is increased the riper the berries. Plus, raspberries are high in something called ellagic acid which is an anti-inflammatory compound that seems to be especially helpful in cases of Crohn’s disease.

A punnet of fresh raspberries

Raspberries have leapt to fame in more recent times with the discovery of raspberry ketones, a phytonutrient which may increase metabolism in fat cells, thereby reducing the risk of obesity. Whatever your reason for choosing them, you’ll not be disappointed in any respect. Enjoy raspberries with your morning cereal or with some natural yoghurt. Try them as a topping to pancakes or made into a coulis that can be drizzled over savoury dishes or sweet desserts.

Watercress

Watercress makes a great staple salad ingredient with a distinctive peppery taste so it really adds some flavour. Even better it’s highly nutritious, containing vitamin C, calcium for healthy bones, plus energising folic acid and iron. Watercress is also a great tonic for the liver and kidneys. Furthermore, it contains high levels of vitamin K for great bone health and beta-carotene which is turned into vitamin A and is great for vision.

A bunch of watercress on a wooden board

Watercress actually makes a great soup ingredient, alongside onions, celery, diced Jersey Royal potatoes (also in season) with some chicken stock and takes no time at all to prepare. Its lovely fresh taste makes a perfect soup ingredient even during the summer months.

And did you know that watercress has more vitamin C per 100 grams than oranges!

Mackerel

This is an ocean fish that lives in the North Atlantic and Mediterranean waters and has some very distinctive grey stripes. Most importantly, it’s an oily fish that’s very high in those essential omega-3 fats we talk so much about.

A fillet of grilled mackerel

Omega-3s are absolutely essential for healthy hormones, bones, joints, eyes, heart and the brain and can’t be made in the body, so have to be eaten very regularly. Indeed, oily fish should be eaten three times a week to get what the body needs. The oils make mackerel quite rich to eat, so it’s often best simply grilled with some spices or sharp citrus flavours.

Aubergines

Whilst aubergines were native to India, they’ve become a very popular food the whole world over. They’re especially popular in Greek moussaka, French ratatouille, and in African folklore to treat convulsions. Aubergines are also known as ‘eggplant’ because of their egg shape. And interestingly they’re technically berries and not vegetables!

A colourful grilled vegetable salad with aubergine

As with all fruits and vegetables that have gorgeous, rich colours, aubergines are packed with anthocyanins – plant compounds with powerful antioxidant properties. Plus they contain plenty of fibre and energy-boosting folic acid.

Whilst they taste delicious added to the popular dishes I listed above, they’re great simply griddled alongside some peppers with just a small pasting of oil. Aubergines are very low in calories but they do soak up oil like a sponge, therefore are best not fried.

Beetroot

Another vegetable with an amazing colour, highlighting its rich nutrient content, beetroots really add to salads at this time of year. In fact, they’re the perfect addition to a goat’s cheese salad, making a great starter or main course dish.

In ancient times, only the leaves were eaten, which can be cooked in the same way as spinach (gently wilted in the pan) but these tend to be less popular now, although they’re a great source of calcium and beta-carotene.

Whole beetroots

Beetroots are loaded with nutrients, especially vitamin C, folate, iron and heart-loving potassium to help reduce blood pressure. They also make a great tonic juice with carrots. They are brilliant for restoring health if you’ve been under the weather (yes it can still happen during the summer months). It’s best to enjoy beetroot either grated raw or cooked rather than pickled, which destroys some of the nutrients.

So enjoy a wonderfully healthy summer by adding these delicious and nutritious seasonal foods to your plate.

 

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Holiday nutrition: delicious European dishes to try this summer

A beach restaurant overlooking the sea

With the holiday season in full flow, many of us will be looking forward to some delicious new dishes to try at our holiday destination. Eating local fayre is an important part of any holiday and it’s always good to try local or new tastes.

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There is plenty of delicious and nutritious food on offer around Europe – be brave with your food choices and you’ll be rewarded!

Clinical nutritionist Suzie Sawyer shares her five favourite dishes from around Europe.

Menemen in Turkey

I always like to start the day right on holiday and this meal really does the trick! Although it’s not always seen on restaurant menus, it’s a quick breakfast dish that’s basically up-market scrambled eggs. For me, eggs are always the best breakfast because the protein keeps me going for longer so I’m not tempted to keep snacking through the morning.

Menemen Turkish egg breakfast dish

Even better, menemen is cooked with onions, peppers and oregano. This means I’m enjoying a great taste, some additional vitamin C from the peppers to keep my immune system strong and digestive support from the oregano. Oregano can help to keep nasty tummy bugs at bay – just what’s needed whilst on holiday.

Gazpacho in Spain

Whilst cold soup may not appeal to everyone, this traditional dish from southern Spain definitely needs to be tasted to be fully appreciated. It’s essentially a tomato soup with garlic, onions, red peppers, vegetable stock and plenty of olive oil. The key to having the best tasting gazpacho is to use vine-ripened tomatoes (even better if you’ve got home-grown ones).

Gazpacho

This dish is super-healthy as tomatoes are loaded with lycopene, a powerful antioxidant. Red peppers contain some of the highest amounts of vitamin C of all vegetables, and garlic and olive oil are both great for a healthy heart. Plus it can be made really quickly and stored in the fridge for a few days. Whilst you’ll certainly be wanting to be make your own on your return, traditional food always seems to taste even better when enjoyed on its home soil!

Moules in France

No visit to France would be complete without a bowl of moules mariniere (mussels) served with some fresh crusty bread, to soak up all the lovely juice. The traditional way of preparing French moules is with onion, garlic, chopped parsley, some white wine and a little double cream.

A dish of moules mariniere French Mussels

Whilst I absolutely love this dish, I also know just how nutrient dense it is. Interestingly, mussels have the most impressive nutrient profile of all shellfish, being a fantastic source of protein and low in fat. Plus they contain plenty of energising B vitamins, vitamin C and iron. Parsley is great for liver health, so you don’t need to feel too guilty about enjoying these with a small glass of white wine too.

Dolmades in Greece

I’ve often struggled in Greece with food that is overly heavy and fat-laden, particularly moussaka. Thankfully, there are actually plenty of other healthy and fresh dishes to be enjoyed around the mainland and islands. And if all else fails, then traditional Greek salad with feta cheese and vine-ripened tomatoes, olives, cucumber and onions never fails to delight!

Sufed vine leaves from Greece

However, a real Greek treat is dolmades which are grape or vine leaves stuffed with rice, pine nuts, mint, onions, dill and lemon juice. They are very time-consuming to make so I’m not sure I would ever try them at home, which is another reason to enjoy them, generally as part of a meze plate, whilst away.

The combination of the varied herbs makes for a great taste but they also help the digestion, which is often helpful whilst on holiday.

Tagliatelle marinara in Italy

Whilst I would generally steer away from eating pasta in the UK, mainly because it can taste pretty bland, in Italy pasta takes on a whole new meaning! In fact, every trip to Italy should feature trying an array of freshly made pasta dishes with range of delicious sauces.

A plate of tagliatelle marinara

One of my favourites is tagliatelle with a marinara sauce. This is basically a very tasty tomato-based sauce with onions, garlic and olive oil and it really makes the pasta come alive. Clearly, the Italians love their sauces, and as delicious as they are, the creamy-based ones are very high in fat and calories. So enjoy these in moderation and instead opt for something a little less calorific so you’ll be able to enjoy pasta on more days throughout your holiday.

So enjoy eating abroad this summer and try as many local dishes as possible to really tickle the taste buds and boost your nutrition at the same time.

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

 

Boost your energy from within with these top nutrients

The mind may be willing but the body’s saying NO! A common feeling! You want to get off the sofa or jump out of bed but every bone and muscle in your body is disagreeing with your mind. Sounds familiar? Unfortunately, many of us suffer with low energy levels much of the time (whatever age) and some of us feel tired all the time, also known as TATT. So what changes can you make to your nutrient intake to give your energy a boost?

Clinical Nutritionist Suzie Sawyer shares the top nutrients we need to get that ‘leap out of bed’ feeling!

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IRON

The trace mineral iron is critical to human life. It plays a pivotal role in the production of red blood cells, transporting oxygen from the lungs around the body, but is also key in energy production. Unfortunately, it’s often depleted, particularly in teenage girls and women of child-bearing age, partly due to monthly menstruation but also down to the typical Western diet. Deficiency symptoms can lead to anaemia and tiredness.

The most well absorbed form of iron, known as heme iron, is found in animal foods particularly red meat, which many people don’t eat. However, non heme iron is found in plant foods such as nuts, Jersusalem artichokes and green leafy vegetables. Interestingly, even a small iron deficiency can cause fatigue and reduced physical performance, and this will be really noticeable if you’re a keen exerciser. It’s therefore worth getting a blood test from your doctor if you think you could be low in iron.

The good news is that even though plant-based foods do not contain heme iron, absorption can be considerably improved if they’re eaten with other foods containing vitamin C. Green leafy vegetables naturally contain a lot of vitamin C but drinking a small glass of orange juice at the same time can really make a difference.

MAGNESIUM

One of our most abundant minerals in the body, magnesium is essential for energy production as well as muscle function. Indeed, it’s key in producing our main energy producing molecule, ATP – Adenosine triphosphate – an energy-carrying molecule found in the cells of all living things. However, as with many other nutrients, magnesium is often deficient due to low intake from the diet, plus magnesium and the B vitamins are also depleted by stress, our modern-day epidemic.

Magnesium is found in whole foods such as whole wheat cereals and bread, beans and pulses, as well as green leafy vegetables, avocados, bananas and sweet potato. It’s also good news for seafood lovers as a portion of halibut supplies around a third of the body’s daily needs.

Magnesium can be a confusing mineral. Whilst it’s essential for energy production because of its role in enzyme production, it can also help people to sleep: this is because it aids muscle relaxation and as such is known as ‘nature’s natural tranquiliser’. So the best advice is to ensure you’re eating plenty of magnesium-rich foods throughout the day but if you need help sleeping then it’s best to take a supplement of magnesium around an hour before bedtime. Plus, the more sleep you have, the more energised you’ll feel!

B VITAMINS

These are a family of 8 nutrients that all work together in perfect harmony. Vitamins B1, B2, B3, B5, B6, B12, Folic acid and biotin all play key roles in energy production. They’re sometimes found in combination together in foods but they certainly all club together and work in unison in the body.

So where can you find them? If you’re having a varied and colourful diet, you’ll certainly be getting some B vitamins. However, vitamin B12 is only found in animal produce such as liver, fish, red meat and cheese. Therefore, if you’re vegetarian or vegan, you’re more than likely to need a supportive supplement. A lack of vitamin B12 will definitely cause energy levels to be low.

Biotin is often referred to as the beauty vitamin as it supports your hair and skin, but its presence is also essential for energy production. Another reason to be stocking up on nuts, rice, whole wheat cereals, liver and soya beans. And if none of these foods float your boat, then taking a supplement is a really good idea.

So fuel up with these top nutrients and energise yourself for a life with more get-up-and-go!

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