Serve your bones the best nutrition this Wimbledon season

Close up of mixed doubles tennis match

It’s time for one of our favourite summer traditions – Wimbledon! Whether you love it or not it’s still a great time to be thinking about maintaining healthy bones and joints.

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Summer is a time when we want to be active and outdoors as much as possible and this is where the right nutrition can really help keep you mobile. Plus you might be dusting off your racket for a game of tennis!

Clinical nutritionist Suzie Sawyer shares her top tips for keeping your bones and joints strong and mobile this summer.

Boost your vitamin D

We know that vitamin D is the ‘sunshine vitamin’ because it’s predominantly made on the skin in the presence of sunshine. However, don’t be fooled that just because it’s summer, all will be fine with your vitamin D levels. It’s a well-accepted fact that at least 30% of the UK population are vitamin D-deficient all year round. This is partly because sun cream blocks its production but also because we’re not necessarily out in the sun that much. Plus, there’s mixed data on how much the body actually stores and what’s sufficient for our needs.

A range of foods containing vitamin D

Vitamin D is absolutely essential for healthy bones and joints, mainly because of its activation of calcium. Therefore, ensure you’re eating plenty of vitamin D-rich foods such as liver, oily fish with bones (sardines are great), mushrooms and eggs. Plus, it’s a good insurance policy for your joints and bones to continue taking a supplement at the amount recommended by Public Health England of 10 micrograms daily. And, most importantly, try to spend around 15 minutes a day in the sun without sunscreen.

Load up on your greens

Green leafy vegetables are loaded with magnesium, a mineral that’s as important for the bones as vitamin D and calcium. Unfortunately it’s widely deficient in the UK population and this can cause joint stiffness, amongst other problems.

A selection of green leafy vegetables

Broccoli, kale, cauliflower, Brussels sprouts, Swiss chard and spinach are your bones’ best friends and they’re easy to include in the daily diet. Try making some cauliflower cheese (also rich in calcium), stir fried broccoli and chard with garlic and ginger, Brussels sprouts with bacon, or an omelette with spinach. These are all easy and super-healthy, nutrient-packed additions to your day!

Oil up your joints

Like any ‘machine’ the body needs to be well-oiled. And there’s no better way of doing this than by eating plenty of omega-3 fats. These really are essential for helping to keep the joints mobile and, hopefully, injury-free. They also have amazing anti-inflammatory powers.A range of foods containing healthy Omega-3 fats

 

Oily fish such as salmon, mackerel, trout and sardines (all delicious fish for a summer barbeque) are packed with omega-3s. If you’re not a fish lover. or are vegetarian or vegan, then flaxseeds or pumpkin seeds are also great omega-3 sources. Pumpkin seed butter on oat cakes is a quick and filling snack and flaxseeds can be easily sprinkled over cereals or stirred into yoghurts.

Get moving

Clearly, tennis is a great game and the whole family can get involved. However, if you’ve been a little too sedentary over the winter months then it’s better to get the body used to being more active before running around the tennis court.

Close up on woman's trainers walking in forest

Whilst it might seem very simple, brisk walking for 30 minutes, elevating your heart rate (make sure you include some hills), is one of the best forms of exercise you can do and it’s not too stressful on the joints. Bones need to be exercised too to help keep them stay strong. Any exercise that contains forward and backward movements (dancing is great), weight training, yoga or most gym classes will be really beneficial for bone health. Whilst bones need the right nutrition, exercise also plays an essential role in maintaining bone integrity for the future.

Fermented foods to fortify the bones

It might sound strange to say that good gut health is essential for strong bones, but this is absolutely the case. The good bacteria that naturally live in the gut help nourish the rest of the body and assimilate the essential nutrients to keep bones and joints healthy. Probiotics or friendly bacteria help to increase bone mineral density and it is here that fermented foods have some of the most beneficial effect

A bowl of natural yoghurt on a wooden background

Foods such as sauerkraut, miso, kefir, natural yoghurt and kimchi are becoming ever more popular and can easily be included as part of the daily diet. Plus, these foods naturally contain calcium so it’s even more reason to include them as much as possible.

So even if you’re not a tennis fan, why not serve up some of these winning, bone-building foods this summer.

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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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Power up your walking with these hiking nutrition tips

Two hikers enjoying a walk

It’s National Walking Month and walking in all its forms is becoming a really popular form of exercise and for very good reason. It’s great for overall fitness, particularly if you’re walking briskly or uphill which gets the heart rate elevated. However, it’s also an excellent way of burning calories or simply just getting moving!

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Walking needs little preparation except for your nutrition; the better nourished you are, the more power and spring in your step you’ll have!

Clinical nutritionist, Suzie Sawyer, shares her five top foods to get you up those hills.

Oats

Oats are a walker’s best friend. They’re a great source of energy as they are packed with B vitamins. They also deliver slow-releasing carbohydrates, good for sustained energy release. Furthermore, oats contain beta-glucans, a form of fibre, which has been proven to help reduce cholesterol levels. The fibre will also help keep the bowels in good working order.

A bowl of oats

Oats are probably one of the best starts to the day if you’re heading for the hills (or even for a brisk local walk). As you’ll be using up lots of energy, oats will fill you up and help maintain energy levels without giving you a massive sugar-rush followed by a dip shortly after.

Oats are also brilliant as a snack, perhaps in a flap jack or muesli bar, during the day. Oat cakes work well as a post-hike snack with some walnut or almond butter.

Cashews

All types of nuts make great hiking snacks but cashews are especially good. They’re high in both protein and carbohydrates so they’ll keep you feeling fuller for longer and pumped full of energy. Even better, they have a lower fat content than some other nuts although they don’t contain any of the healthy omega-3 fats.

Cashew nuts

Cashews are great for walkers as they’re high in bone-loving magnesium. Whilst walking is one of the best exercises to protect the bones and help prevent osteoporosis, the body still needs plenty of magnesium and other bone-building nutrients in the diet. Magnesium also helps muscles relax, therefore is great for people who suffer from restless legs or sore muscles. Be sure to pack some cashews in your rucksack on your next walk.

Bananas

As we all know, bananas are one of the best go-to snacks. They’re especially great for taking on walks because they’re so transportable and can sustain being stuffed in a rucksack for long periods.

Whole bananas and diced banana

Interestingly, bananas generally taste quite sweet but they’re actually low on the glycaemic index making them great for producing sustained energy. Bananas have always been a favourite snack with athletes, and whilst you might not put yourself in that category quite yet, they’ve certainly got some great nutritional benefits for keen exercisers.

Importantly, they’re high in muscle-loving potassium and as such can help prevent muscle cramps. Plus potassium helps to regulate blood pressure and normal heart function. Therefore, both the walking and your snack choice are going to have great health benefits.

Beetroot

Beetroots have long been studied for their benefits to athletes and recreational exercisers. This is mainly due to the presence of nitrates which help open up the arteries, making oxygen uptake easier and endurance better. They’re also very high in folate which is essential for aiding energy production.

Whole beetroots

The best way to eat beetroot on a walk or longer hike is to include them in your sandwiches on wholemeal bread. Beetroots actually work well with any protein such a chicken so you’ll have plenty of energy and won’t feel hungry throughout the day.

Wholegrain tortillas

These make delicious, portable and nutritious snacks for keeping you sustained throughout your walk. Plus, wholegrain tortillas are incredibly versatile. An excellent filling choice is hummus which is high in healthy monounsaturated fats, being good for the heart. Or let your mind wonder and fill them with lots of colourful salad veggies.

A plate of whole grain tortillas

Wholegrain tortillas are high in energising B vitamins but are also low on the glycaemic index. Even better they taste delicious and are very light to pack into your rucksack.

With the longer days upon us, now is a great time to enjoy some great walks or longer hikes powered by great nutrition.

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Seasonal eating: top nutrition this Easter

 

A range of easter foods

Traditionally Easter is a time of getting together with friends and family and enjoying plenty of delicious food. It’s always best to ‘eat with the seasons’ and Easter offers some wonderful food choices.

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Clinical nutritionist Suzie Sawyer shares her five top seasonal foods for a super-healthy Easter!

 

 

Crab

All shellfish is high in protein, vitamins and minerals but low in calories and crab is now in season.

Most of the calories in crab come from protein (around 75 calories per portion) so it will fill you up and keep you feeling that way for longer. People often think of crab dishes as fatty but this is often because it is served with mayonnaise or Marie rose sauce. It’s also high in the mineral selenium, a very powerful antioxidant. Selenium also binds to toxic metals such as cadmium and mercury helping excrete them from the body.

A close up of a bowl of crab salad

If it’s energy you’re after then crab is loaded with vitamin B12, also important for a healthy nervous system. People are often concerned about crab meat (and other shellfish) because of its high cholesterol content. However, cholesterol is poorly absorbed from foods and crab appears to help reduce rather than raise cholesterol levels.

Lamb

Easter wouldn’t be the same without eating some spring lamb. It’s delightfully tender and a traditional Easter dish.

Roast leg of lamb with trimmings

Lamb, like other red meats such as pork and beef, is fairly high in saturated fat, although racks and loins can have their visible fat removed before cooking. Lamb is obviously a great source of protein, plus energising B vitamins and zinc to help support the immune system. As with all red meat, lamb is a great source of usable iron, which is often deficient in the UK population, particularly in teenagers and young women.

Lamb is best simply cooked with garlic, rosemary and oregano. In fact, oregano is a great herb for the digestive tract, so may help alleviate any associated digestive issues. It works really well with a huge plate of colourful roasted veggies.

Leeks

Leeks partner really well with lamb, either lightly steamed or in a tasty gratin dish! Interestingly, leeks were used in traditional medicine to treat a variety of ailments ranging for sore throats to gout and kidney stones. This is partly down to their high potassium content, making them an effective diuretic and supportive of the kidneys. Leeks are also high in folate, so are good for energy.

Leeks in a wooden trough

Squid

Just like crab, squid is high in protein and low in calories. Plus, it’s cheaper than crab and it’s in season right now. Squid is fished predominantly along the Cornish coast and is therefore popular in many restaurants in that part of the world, certainly at this time of year.

With the increase in popularity of low-carb diets, squid earns its rightful place; however, these benefits are lost if you choose the ever-popular calamari rings. Instead, eat squid lightly grilled with a little olive oil and chilli for extra taste.

Fresh grilled squid on a barbecue

Squid is high in the antioxidants selenium and vitamin E, both great for managing the ageing process and keeping skin looking young and fresh. Plus it’s got good amounts of B vitamins which are protective of the heart. They’re a ‘win-win’ for your Easter menu!

Watercress

The peppery, dark watercress leaves are amongst the healthiest of salad vegetables, being rich in vitamins and minerals and with only 22 calories per 100 grams. Watercress works as a vegetable side and can certainly replace spinach in many dishes.

Just like leeks, watercress was often used to treat kidney disorders in traditional medicine and generally helps support the body’s natural detoxification processes.

Watercress soup

Watercress should certainly feature on your Easter menu; in salads, baked in a salmon quiche, made into soup or as a vegetable side gently wilted with a little butter.

So why not make this Easter the healthiest and tastiest yet? Enjoy!

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

Nutrition for stress: can what you eat help you feel calmer?

Close up of a woman in lotus position meditating

Unfortunately, stress is very much a part of normal everyday living. Stress affects everyone in different ways and can really affect quality of life. The good news is that the right nutrition can have a positive influence on the body and mind, particularly during stressful situations and for everyday life.

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Clinical nutritionist, Suzie Sawyer, shares her five top nutrients and foods to help keep you calm and reduce stress.

 

 

B Vitamins

These are key to the production of our stress hormones and for the health of the central nervous system generally. B vitamins are also used up during stressful times so they certainly need to feature highly in your anti-stress larder. Plus, they’re essential for helping the body release energy from food which can be very helpful when stress is sapping your energy levels.

Bowl of porridge topped with blueberries and raspberries

Make sure you’re eating plenty of B vitamins throughout the day as they’re water-soluble so are quickly excreted from the body. The great news is that they’re found in so many different foods. Wholegrain cereals such as oats (porridge for breakfast), eggs, beans and seafood (all great as part of a lunchtime salad), green leafy vegetables and other whole grains such as rice (salmon, brown rice and broccoli for dinner). They are certainly easy to incorporate into the daily diet.

Vitamin C

Another important nutrient that’s needed for production of stress hormones, but vitamin C also helps fight infections; the body is more susceptible to attack from viruses when stressed. Whilst vitamin C is found in lots of fruits and vegetables, especially peppers, berry fruits, citrus fruits and kiwis, it’s not that easy to eat enough when your body and mind are really stressed.

A rnage of colourful fruit and vegetables

To increase intake, why not make a daily juice with mostly vegetables and some added apple or pineapple for taste? Whilst there’s lots of negative press about juicing, mainly because it lacks fibre and beneficial enzymes, it can really increase your intake of vitamin C, which is much-needed during stressful times. You should also include plenty of colourful fruits and vegetables with your meals to gain benefit from all the other compounds naturally found in these foods. Plus of course, even more vitamin C!

Green Tea

Green tea contains an amino acid called theanine which helps promote the production of one of the brain’s calming neurotransmitters, GABA. In fact, even though green tea contains a small amount of caffeine, theanine helps balance out the stimulatory effect of the caffeine: when you’re stressed, excess caffeine can stimulate feelings of anxiety, worsening the stress response. Green tea also contains lots of antioxidants which help protect the body from infection, which can often become more prevalent during stressful times.

A cup of green tea

Look for pure green tea which is readily available in supermarkets or health food stores and drink around three cups a day for best results.

Green leafy vegetables

These are superfoods for many reasons. Not only are they high in B vitamins which support the nervous system, they’re also loaded with calming magnesium. In fact, magnesium is known as ‘nature’s natural tranquiliser’ because it helps relax muscles and creates feelings of calm within the body. Moreover, it’s used up more during stressful situations which means ideally we need to be taking in more.

A selection of green leafy vegetables

Broccoli, cauliflower, pak choi, kale and sprouts are all great for their magnesium content and are very quick and easy veggies to cook and include in the daily diet. For those who really don’t like their ‘greens’ then why not try adding broccoli and pak choi to stir fries? Try grilling kale with a little olive oil sprinkled with salt. Have a go at flash frying sprouts with bacon. It couldn’t be easier!

Natural yoghurt

The reason that natural yoghurt can really help manage stress levels is because it’s loaded with probiotics. These naturally feed your good gut bacteria, which in turn have a very positive effect on mental health and overall wellbeing. Additionally, dairy products contain B vitamins so you’ll be gaining double the benefit.

Natural yoghurt

Importantly, the yoghurt needs to be ’live’ to contain the beneficial bacteria, and natural; many fruit yoghurts contain lots of sugar which will have the reverse effect. Yoghurt is great added to your wholegrain breakfast cereal of choice, with some berries, or it makes an excellent snack on its own.

So try and make the right nutrition your first priority to help balance the stresses and strains of daily life.

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

 

 

Are you getting enough sleep?

Woman awake in bed looking fed up as she cannot get to sleep

According to the Sleep Council one third of us in the UK sleep for just five to six hours per night. It’s generally accepted, and has been well-researched over many years, that the body needs more sleep than this, ideally around seven or eight hours each night. 

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So, what’s going wrong and why are we generally so sleep deprived?

Clinical nutritionist Suzie Sawyer takes a closer look at why our shut-eye is so important and shares some tips on how to get more.

 

Why is sleep so essential?

It’s no secret that the body repairs and re-generates during sleep. It’s also a time of growth as specific growth hormones are released during the night. However, when sleep is problematic, the body and brain are fatigued and it becomes increasingly difficult to function effectively.

The body’s sleep hormone, melatonin, is naturally released during the hours of darkness. This is likely to be why night shift workers, who have to sleep during the day, will generally need to get their much-needed rest in a fully darkened room.

What to eat

What you eat and drink during the day and before bedtime can have a significant baring on how you sleep. For example, caffeine in coffee and theophylline in tea blocks our sleep-inducing chemical, adenosine. It’s best, therefore not to drink either of these after 3 pm.

Bowl of warming porridge with spoon of dry oats next to it

The amino acid tryptophan is needed to make melatonin, therefore eating tryptophan-rich foods is really going to help you get some shut eye. These foods include turkey, eggs, soya, cheese, nuts and oats. However, tryptophan also needs carbohydrates (bread, pasta, rice, grains and beans) to work most effectively. Therefore, having a carbohydrate and tryptophan-rich snack before bed-time can really help. Great choices would be oatcakes with cottage cheese, natural yoghurt (soya or dairy), a small bowl of oats or some sliced apple with nuts.

A range of foods containing Vitamin B6

Vitamin B6 is also needed for the production of melatonin and one of its best sources is bananas. In fact, bananas hit the spot as a pre-bedtime snack because they’re also high in carbohydrates. The best advice is to change your snack each night and see what works best for you. Even more important, is not to go to bed hungry – you’ll certainly be counting sheep into the wee small hours if that’s the case.

Adopt a bed-time routine

It may sound strange, but going back to babyhood with a fixed bedtime routine can really promote good sleep. Most importantly, phones and other electronic equipment emit blue light which stops you from sleeping. Therefore, all these devices should be turned off two hours before bedtime. Ideally your phone should never be by the side of your bed as some studies suggest that the radio waves emitted may prevent sleep.

Have your main meal at least three hours before bed. Whilst going to bed hungry is not good, equally, being over-full may cause digestive upsets and acid reflux. About an hour before bed time try a warm, relaxing bath with some Epsom salts. It may be an old wives tale but they contain plenty of the mineral magnesium which is a natural muscle relaxant.

A woman relaxing in a bath reading a book

Have that bed time snack about half an hour before turning in, spray some lavender onto your pillow and enjoy some bed time reading. And as much as you can try and go to bed at the same time each evening and get up at the same time too. Once you’ve adopted a strong routine, your body will really start to enjoy and expect its nightly ritual.

Enjoy some evening yoga

Yoga is an ancient practise but is wonderful for encouraging controlled breathing, strength, flexibility and relaxation. Hatha yoga is particularly good and really helps the mind and body to de-stress and switch off. Many people have found that attending a yoga class or doing some at home in the evenings has really helped them to sleep better afterwards.

A woman practising yoga in her living room

Practicing yogic breathing techniques is also beneficial, even without the moves. Additionally, if you’re struggling to get to sleep or you’ve awoken in the night, then adopting the 5-7-11 routine can really help; breathe in deeply for five seconds, hold for seven seconds and breathe deeply out for 11 seconds. You should be able to feel your body relaxing after a few rounds of this and hopefully you’ll quickly fall back to sleep.

For more information visit the sleep council website.

Sleep is so important for our overall health, so make getting enough a priority and you will feel the health benefits longer term.

 

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Female nutrition: five of the best nutrients for women

A group of women of all agesThe body needs a wealth of nutrients on a daily basis. In actual fact, it needs a whopping 45, including water! That’s not always easy to achieve everyday which is why a balanced and colourful diet, as well as some supplementation, is key for all-round good health.

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However, when it comes to female nutrition there are definitely some nutrients that women need to prioritise.

Clinical nutritionist Suzie Sawyer shares her five top vitamins and minerals for women to keep your health on top form!

Vitamin B6

Vitamin B6 is involved in the production of haemoglobin which is the protein in the blood that carries oxygen around – clearly a fundamental body requirement! However, it’s also really key in the production of a range of hormones, particularly relating to mood.

Most importantly for women Vitamin B6 has a hormone-balancing effect. Many women have found relief from unpleasant symptoms of PMS, particularly breast tenderness and mood swings, by upping their intake. And for those ladies trying to conceive, vitamin B6 helps produce progesterone needed for the corpus luteum (the early stage of pregnancy) and for pregnancy to be maintained.

A range of foods containing Vitamin B6

Whilst vitamin B6 is fairly widely available in foods including beef, poultry, fish, whole grains, nuts, beans and bananas, many women can still benefit from a top-up via a high quality multivitamin. Plus, it’s water-soluble so is quickly excreted from the body – even more reason it’s needed on a daily basis.

Vitamin D

Vitamin D is affectionately known as the ‘sunshine vitamin’ because the sun is our best source and it is made on the skin in the presence of sunlight. Unfortunately for those of us living in the UK there is not enough sun around between October and April to ensure we get enough of this essential vitamin. One of the reasons why people (and especially women) can feel low in the winter months is due to a lack of vitamin D.

Vitamin D is also important for immunity and absolutely key for healthy bones and this becomes even more important for women as they approach menopause and beyond. Peak bone density is reached at around 25 years of age, therefore girls really need to be mindful of their vitamin D intake during their early years in order to prevent future problems. If good bones aren’t built in our younger years, they’re only going to deteriorate as we get older.

A range of foods containing vitamin D

During the winter months, we certainly can’t get enough vitamin D from the sun, and food sources (oily fish, eggs, cheese, dairy and fortified foods) contain very limited amounts. A daily supplement containing at least 10 micrograms is, therefore, essential. This is also the recommendation from Public Health England.

Omega-3s

Omega-3s are also called ‘essential fats’ and for good reason. The body can’t make omega-3 fats so they need to be eaten very regularly. This may not be good news if you don’t like oily fish as this is the best source. However, food supplements are readily available, plus flaxseeds, chia seeds, hazelnuts and pumpkin seeds are all good sources.

A range of foods containing omega-3 fats

Omega-3s are crucial for balancing hormones. Additionally, as they have a potent anti-inflammatory action, they can really help in cases of heavy and painful periods, fibroids, endometriosis and PMS. So stock up on salmon (wild if possible), sardines, mackerel or vegetarian sources of omega-3s, to keep your hormones in good balance.

Zinc

Whilst it’s key to overall health for both sexes, due to its role in around 300 different enzyme reactions, having sufficient zinc is essential for women.

Zinc has a potent anti-inflammatory effect so it can really help ease period pains. Plus, it’s essential for healthy egg production and regulating monthly cycles. Furthermore, for ladies suffering from Polycystic Ovary Syndrome (PCOS), zinc helps dampen down one of the enzymes that indirectly encourages the unwanted hair-promoting hormone – one of the unpleasant side effect of PCOS.

A range of foods containing the mineral Zinc

If you are struggling with skin problems, particularly acne, zinc helps to kill bacteria that promotes spots.

Good food sources are oysters and shellfish, red meat, poultry, nuts and beans.

Magnesium

The mineral magnesium, works in a triad with vitamin B6 and zinc in keeping women balanced hormonally. All these nutrients play key individual roles in our health (especially women’s) but they work particularly well as a team!

Another very busy mineral, magnesium is involved in many different enzyme reactions in the body. It’s especially helpful in cases of period pains, PMS and hot flushes; it works for women whatever your age. Importantly, it can help to relieve stress because it dampen downs the production of cortisol, the body’s main stress hormone. Interestingly, magnesium is quickly depleted during times of stress, so even more is needed.A selection of green leafy vegetables

Eating a predominantly whole food and colour-rich diet (dark green leafy vegetables are rich sources of magnesium), will keep the body topped up with this very essential mineral.

So try to include these five key nutrients in your diet and keep your health on top form.

 

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