Summer skin health: five delicious foods to nourish yours from the inside out

Close up of a woman's head and shoulder from behind on a beach to represent summer skin

Many of us will be enjoying some summer sun right now, whether venturing abroad or making the most of pleasant temperatures here on a staycation in the UK. 

But wherever you are enjoying the sun, our skin can often become rather dry and dehydrated during the summer months which is why nourishing from within is so important.

Clinical Nutritionist Suzie Sawyer shares her five favourite foods to help your skin glow all summer long!

Guava Fruit

Guavas contain some of the highest amounts of vitamin C of all fruits and vegetables.  This is key for healthy, glowing skin because vitamin C is essential for the production of collagen, our key structural protein.  Whilst most of us love the warmth and feeling of the sun on our face, the sun’s rays are extremely damaging to the skin and can accelerate the ageing process.

Close up of whole and halved guava fruit

Since collagen helps prevent wrinkles, guavas could become your go-to fruit this summer.  The tough outer skin is bitter, but the flesh inside is deliciously sweet and creamy.  They partner really well in fruit salads with berries and kiwis.  And the seeds are perfectly edible – also loaded with vitamin C.

Eggs

Eggs are a great source of protein – another collagen booster. They are also high in one of our key skin-loving vitamins, biotin.  Biotin is a really busy vitamin, needed for many metabolic processes, including healthy skin.  Importantly, it helps metabolise fatty acids, enabling skin to retain structure and moisture. No wonder biotin is often referred to as the ‘beauty vitamin’!

A topped boiled egg in an egg cup

Eggs are extremely versatile but always make a great breakfast choice because of their high protein content, which will keep you feeling fuller for longer – yet another bonus!

Avocados

Any plans for ensuing you have beautiful glowing skin should include the acknowledgement of avocados; they are synonymous with healthy skin.  There are two key reasons for this; firstly, they contain the highest amounts of protein of any fruit or vegetable, and secondly, they are loaded with the powerful antioxidant, vitamin E.

Avocado on rye toast showing healthy breakfast

Those watching their weight often avoid avocados. They do pack a punch calorie-wise, but as long as you limit them to no more than three a week you should be fine. Avocados also make wonderful face masks, leaving the skin soft, glowing and refreshed.  And because they make such a delicious addition to salads, eating avocados always conjures up thoughts of summer, whatever the weather.

Pomegranate seeds

Pomegranate seeds are rich in powerful antioxidants called anthocyanins. These can help protect the skin against free radical damage (including that caused by the sun) and also prevent the ageing process.  Pomegranate seeds are also really high in ellagic acid (also found in some berries) and has been studied for its ability to help prevent wrinkles developing. Even better, it protects the skin’s natural collagen from being broken down by over-exposure to the sun.

Bowl of pomegranate seeds and a side salad

Pomegranate seeds work as well in sweet dishes as savoury ones.  Think chicken, couscous, salads or homemade muesli, to get your morning off to a flying start!

Carrots

Carrots provide some of the richest sources of beta-carotene, a super powerful antioxidant.  Specifically, beta-carotene has been studied in relation to its ability to prevent damage from the sun to the skin. The body converts beta-carotene into Vitamin A – also known as retinol – which is a common ingredient in many skincare products.

Carrots being cooked on a griddle pan

Clearly, carrots need no introduction for their wealth of uses in dishes.  However, during the summer months there’s nothing better than chopping up a plate of crudités with carrots, peppers, cucumber, some toasted wholemeal pitta bread, with some delicious dips, for a great al fresco starter.  And your skin will love it too!

When it comes to skin, what happens within is actually more important than what happens on the outside. So, nourish yours well this summer.

Stay well.

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Nutritional self-help for hay fever

CLose up of woman blwoing her nose surrounded by flowers to represent hay fever

Anyone suffering from hay fever will know only too well that pollen levels are high right now and it’s causing misery for some.  Tell-tale red, itchy eyes, sneezing, tiredness and irritability are all too common symptoms. 

Whilst there are officially three hay fever seasons, it’s now that the grass pollen is so problematic.  However, don’t give up hope if this applies to you.

Clinical Nutritionist, Suzie Sawyer, shares her five top ways of getting some relief from hay fever.

Go natural

Any allergic reaction involves a response from the body’s immune system. An allergy triggers the release of histamine, which in turn causes the array of unpleasant symptoms.

Close up of woman's tummy with her hands making a heart shape in front

Strange as it may seem, most of the immune system actually resides within the digestive tract (commonly referred to as the gut).  And much of this is controlled by the gut bacteria that naturally hang out there.  These friendly bacteria happily living inside you can help manage allergies because of the role they play within the immune response.

Natural yoghurt

This is where natural yoghurt can take a key role in helping manage symptoms.  Natural yoghurt contains a number of strains of these friendly bacteria that have been shown to benefit hay fever sufferers enormously.  The yoghurt needs to contain live cultures and it must be natural yoghurt as opposed to the fruit variety.  Also ensure you choose the full fat versions which don’t contain any sweeteners or additives; these could have the reverse effect.  Eat natural yoghurt at least four times a week for the best outcomes.

Clean up your diet

Significantly reducing sugary, refined foods is key to getting on top of hay fever symptoms.  Sugar and processed foods cause inflammation within the body which will only make symptoms worse.  This includes alcohol and excessive amounts of caffeine.

A range of green vegetables

Instead, include plenty of green leafy vegetables, berry fruits and apples.  Bananas are especially helpful because they are non-allergenic and contain plenty of fibre.  It’s also important to keep the bowels running smoothly to ensure no toxic waste build up internally, which will fire up the immune system in the wrong way.

A selection of foods containing Vitamin A

Vitamin A is key in helping to reduce inflammation in the mucous membranes which get irritated and exacerbate symptoms.  Plus, it’s also a key immune-boosting vitamin. Eating plenty of eggs, liver and fish, all high in vitamin A, is a good plan.  However, the body also converts beta carotene found in fruits and vegetables into vitamin A as it needs it; another good reason for including plenty of colourful fruits and veggies.

Include quercetin

What’s that you may ask?  Quercetin is a bioflavonoid or plant compound that helps to support immunity.  More specifically it’s been found to help manage the body’s release of histamine, therefore it can prevent some of the unpleasant symptoms of hay fever.

A bowl of cut up lineapple next to a whole pineapple

Foods such as onions, citrus fruits, apples and green tea all contain quercetin.  Interestingly, bromelain, which is a protein-digesting enzyme found in pineapples, helps the absorption of it, so eating a fruit salad containing both apples and pineapple is certainly going to help.

Dampen the fire

With the mucous membranes literally ‘on fire’ at the back of the throat and through the bronchial tubes, it’s no wonder that coughing, sneezing and wheezing are commonplace with hay fever. A quick relief for itchy, watery eyes is to lie down in a darkened room for 20 minutes or so with sliced cucumber over them. Inhaling eucalyptus oil can also really help ease congestion.

wooden spoon with powered turmeric and turmeric root

Additionally, the spice, turmeric is a very powerful anti-inflammatory so include it in as many dishes as possible.  It’s especially tasty in curries, soups and stir fries. Also on the menu should be ginger which is easily added to these dishes but works well as a tea; just squeeze fresh ginger into a mug and pour over hot water. You could also try taking a turmeric food supplement every day.

Add some magnesium

As we know, the immune system and some key internal organs are all irritated in hay fever sufferers. The mineral, magnesium, is a wonderfully calming mineral and is found in good amounts in green leafy veggies (another great reason to eat them).  Additionally, foods such as soya beans, kidney beans, whole grains, especially brown rice, and peas are great choices.

Whole bananas and diced banana

Importantly bananas are rich in magnesium, so they should definitely be high on the weekly shopping list.  This should create some much-needed calm within the body.

So, try some of these top tips and there can be light and relief at the end of the hay fever tunnel.

Stay well.

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Five seasonal foods to start your summer

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

The summer solstice on 20th June officially marks the start of summer, although with such a hot May you could be forgiven for thinking it has been here for a while! 

With the onset of summer, nature brings a further array of deliciously healthy and nutritious foods to enjoy.

Clinical nutritionist Suzie Sawyers shares her five favourites.

 

Courgettes

More romantically named zucchini by the Italians and Americans, courgettes are a great and versatile summer food.  They’re a type of small, young marrow with tender edible skins.  As with most fruits and vegetables, many of their nutrients are actually found just under the skin hence they’re best eaten with the skin on.

A range of courgettes

Courgettes are a good source of beta-carotene which is turned into immune-boosting vitamin A in the body as needed.  As with other ‘green’ vegetables they also supply a particular carotenoid, zeaxanthin which is great for the eyes.  They’re also a good source of immune-boosting vitamin C and brain-boosting folate. Folate is essential for good functioning of the nervous system which is really useful especially right now when many people are struggling with anxiety.

Courgette linguini

One of the loveliest summer recipes is grated courgette with linguini, lemon juice, garlic, basil and chopped chilli peppers; it makes a fantastic al fresco treat!

Artichoke

It’s not always a go-to vegetable as it’s slightly trickier to prepare.  However, why not change things up a little and benefit from its wonderful taste and health benefits? As an additional benefit, artichoke often conjures up thoughts of the Mediterranean which we might not be able to visit for a while.

Close up of artichokes

Artichoke is prepared by discarding the outer toughest leaves to get to the heart. It can then be sliced and either grilled or boiled and served with lemon butter or hollandaise sauce.  Alternatively, it can be bought ready prepared and added to pizzas, salads or pasta dishes.

Artichoke pasta dish

Artichoke’s main health benefits seem to be from its potential to support liver function and reduce cholesterol levels.  It also helps feed the friendly gut bacteria, a good balance of which is essential for overall wellbeing.

Watercress

Another green super food, watercress is one of the healthiest salad vegetables with a distinctive peppery taste.  In traditional medicine it was used as a kidney and liver detoxifier, just like other members of the cruciferous vegetable family.  Furthermore, it’s a great source of minerals especially iron, as well as beta-carotene and vitamin C.

A bowl of watercress soup

Watercress makes a great summertime soup with Jersey Royals (also in season right now). It is also great in salad with rocket and Parmesan or with other strong flavours such as orange.

Wild Sea Trout

It’s important to look for ‘wild’ which naturally contains astaxanthin (a powerful antioxidant, and the reason for the dark, pink colour), plus the flavour is vastly better than in its farmed counterparts.  Some of the best wild sea trout is caught off the Welsh coast, although it’s also fished in European waters.

Trout with lemon wedges and herb

Sea Trout is an excellent source of super-healthy omega-3 fats which are needed for the heart, brain, skin, hormones, and joints.

Trout fish fillet with salad

At this time of year, sea trout is absolutely delicious cooked on the barbecue and also works well marinated with orange dressing.  It makes a wonderfully healthy summer meal alongside Jersey Royal potatoes and plenty of salad leaves.

Aubergine

Another vegetable we often associate with the Mediterranean, especially Greece, is aubergine (also known as eggplant).  Interestingly, it’s also widely grown in the UK. Aubergine is still widely used in traditional Ottoman dishes such as Imam Bayildi (aubergine stuffed with onion, garlic and tomatoes). The deep colour of its skin signifies plenty of anthocyanins – powerful antioxidants that help protect the body against degenerative diseases.  Aubergine also contains plenty of fibre and folate.

A colourful grilled vegetable salad with aubergine

Aubergines are a great summer food because they’re delicious chargrilled and added to other roasted vegetables or in a salad with roasted tomatoes and feta cheese.  The only downside is that they tend to soak up plenty of oil so do make sure you use healthy olive oil so at least you’re getting some heart-health benefits.

So, enjoy the amazing colours, tastes and nutritional benefits the new summer season brings.

Stay well.

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Growing your own: health-giving, home-grown ideas

Close up on waomn in an allotment holding a home graon carrot

Whilst we’re all rather restricted in what we can and can’t do right now. But for those with vegetable patches, pots or allotments, it’s the perfect time to be growing your vegetables.  For those of you without access to outside space, a balcony or even just a windowsill can give you the opportunity to grow some delicious and health-giving herbs.

Growing your own produce has big advantages over shop-bought as the produce is all pesticide-free and additive-free.  Importantly, time from harvest to plate can be swift, helping to keep valuable nutrients intact, and helping the planet at the same time.

This National Gardening Week, Clinical nutritionist Suzie Sawyer suggests a few things to start cultivating right now!

Broccoli

An all-round superfood, broccoli certainly lives up to its acclaim. It is very high in antioxidants provided by its vitamin, mineral and phytonutrient content. Plus, it’s great for the heart (it helps reduce cholesterol) and helps to protect the immune system. It can help to keep the digestive system moving smoothly and supports the liver’s ability to detoxify. Broccoli is also packed with lutein and zeaxanthin which are great for healthy eyes and eyesight.

Purple sprouting broccoli

In terms of nutrient content, broccoli is rich in immune-boosting vitamin C, bone-loving vitamin K and energy-boosting folate. There are so many different varieties of broccoli that you can sow right now; the purple sprouting type may have the slight edge in terms of antioxidants, which is down to its beautiful colour.

Carrots

A real mainstay vegetable, no garden should be without carrots. They are best known for their ability to help you see in the dark. This is because they are loaded with beta-carotene, which is turned into vitamin A in the body, and which is essential for eyesight.

A selection of rainbow carrots

Why not grow a rainbow variety, which means you’ll have a combination of orange, purple and white-coloured carrots?  They will all have slightly different tastes and the varied colours will deliver wonderful healthy phytonutrients.

Beetroot

If you plant some beetroot seeds now, you should have some wonderful beetroot globes available for the traditional summer salad season. However, beetroot is not only great in salads but is delicious roasted, pickled or cooked, and used in juices and smoothies.

Whole beetroots

Another superfood, beetroot is a great liver cleanser. Packed full of antioxidants, it also supports energy and is a good source of iron.  Indeed, this is probably one of the reasons it has traditionally been known as a tonic and given to people whilst convalescing. Needless to say, it’s loaded with great nutrients and is incredibly versatile in many dishes, both sweet and savoury.

Basil

Basil is one of the tastiest herbs you can grow indoors. Plus, it smells beautiful and will always remind you of the Mediterranean.  Basil makes a great accompaniment to any tomato-based dish and is an aromatic addition to salad and pasta dishes. It also great for the digestive system.

A fresh bunch of basil on a wooden board

Basil is a pretty hardy herb that prefers full sunlight and now is the time to plant your pots for readiness by July. It will also happily grow in a pot amongst other herbs if you have room.

Chives

Chives are another great small pot herb which can be grown alone or in a slightly larger pot with other herbs such as coriander and parsley.

Some chopped chives on a wooden board

A member of the onion family, chives are very easy to grow and produce some pretty and edible flowers. Both the stems and flowers are great chopped for garnishing potato salad, in scrambled egg, soups and many other savoury dishes. As with all herbs, they have been hailed for many different health issues over the years, and chives have been used as a tonic and to stimulate appetite after illness.

So, get planting!  And if you’ve never undertaken any form of gardening in the past, now could be a great time to start.

Stay well.

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Eat well: five ways to overhaul your diet

Close of up happy woman eating breakfast bowl of porridge and banana

We can all get ‘stuck in a rut’ with our diet at times.  Maybe you have run out of ideas as to what to eat or get confused as to what’s good and what’s not. Or perhaps you are struggling to get your normal food items during the current situation.

This may be the time to try some new foods or mix it up and try some different meal ideas and recipes.

Clinical nutritionist, Suzie Sawyer, shares her five top tips for overhauling your diet for maximum health benefits.

Add some mood-boosting foods

During these rather glum times with everyone feeling low in mood, give yourself a turbo-charge with these foods to help put a smile on your face.  First-up is salmon; oily fish is loaded with mood-boosting omega-3 fats.  Plus, it’s so easy to cook. The simplest way is baked in the oven with some lemon juice and chopped chives or tarragon.

Fillet of salmon with some steamed asparagus

Bananas are high in vitamin B6, needed to produce brain neurotransmitters.  Why not added some chopped bananas to your morning cereal or porridge or eat as a mid-morning snack?

Squares of dark chocolate

Treat yourself to some dark chocolate. It contains tryptophan – an amino acid which produces our happy hormone, serotonin. There’s much research to suggest that people who eat dark chocolate suffer fewer depressive symptoms.  You can officially now eat dark chocolate guilt-free!

Look after your liver

Liver health is key to feeling happy or sad; if your liver is sluggish, then you can feel ‘down in the dumps’. Vitamin C-rich foods such as grapefruit, lemons, limes and oranges are all liver-friendly.

Citrus fruits including lemon, orange and grapefruit

Additionally, berry fruits and green foods such as leafy vegetables as well as green algae, including chlorella, really aid good liver detoxification.  Why not whizz up a morning smoothie and throw in as much as you can, plus include some powdered chlorella and hemp protein to power-up your morning?

Eat enough protein

People often think about carbohydrates for energy, but protein is equally as important.  Crucially, protein is needed for good immune-system function, especially key right now.  Make sure you’re eating some protein at each meal, whether from animal or vegetable sources.

A range of food high in protein

Fish, poultry, eggs, dairy, meat, offal, soya, beans, legumes ……. there’s so much choice.  Plus, grains contain some protein; quinoa is especially protein rich.  However, whilst pasta does contain some protein, if you’re making a dish with just a tomato-based source and nothing else, then it’s best to add some other protein source. Protein also keeps you feeling fuller for longer, so you’ll not be looking for snacks during the day.

Keep your immune system in good shape

We know protein is essential for a good immune system.  However, there are other nutrients equally as important.  Vitamin A, Vitamin D, Vitamin C and the mineral zinc are top of the list.

A range of colourful fruit and vegetables

Red, yellow and orange-coloured fruits and vegetables are rich in beta-carotene which the body turns into vitamin A as needed, so carrots, sweet potatoes and peppers are your best friends right now.  The most useful source of vitamin D is from sunlight, which is sadly lacking at the moment, so ensure you’re supplementing daily to keep your immune system in good shape.

A range of colourful fruit and veg rainbow

Vitamin C is found in most fruits and vegetables so check your plate at every mealtime to ensure you’re eating part of a rainbow.  Plus, zinc is found in seafood, whole grains, eggs and red meat so keep a check on how much you’ve got in your diet.  Its advisable to be supplementing with a good multivitamin and mineral as it’s especially important to plug any nutrient gaps.

Keep it simple

Overhauling your diet doesn’t need to be over-complicated.  Sometimes just taking simple steps can make a whole difference.  For example, one of the best investments you can ever make is to buy a slow cooker.  You can literally throw everything in at the start of your day and you’ll have a delicious meal by dinner time, with very little effort.  All the nutrients are retained because it’s cooked in the same pot.

Slow Cooker with chicken legs and vegetables

Stir-fries, one pot meals, and simple pasta meals take very little time.  Try to have some frozen fruits and vegetables in the freezer – their nutrient content is great – so you’ll never be without your rainbow!

So, with a few simple dietary changes, you can really boost your energy, immunity and overall health during the coming weeks and months.

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Veganuary: how to ramp up your vegan diet

The word 'vegan' spelt out using plant-based foods

Unless you’ve been hiding under a bush, you’ll be very aware that it’s Veganuary; in other words, Vegan January! Eating a plant-based diet provides many health benefits but it is important to make sure you are getting everything you need.

Whether you’re going vegan for the month of January, are flexibly vegan or have always eaten that way, then now is a great time to ensure your diet is delivering all the essential nutrients.

Clinical nutritionist Suzie Sawyer looks at how to get your vegan diet in great shape.

Protein is king

Protein is an essential macro nutrient. It’s needed for maintaining healthy bones, joint and muscles, and plays a key role in the immune system. It is also essential for hormone production.  Without enough protein, the body literally starts to break down.

Protein from animal sources contains all the essential amino acids the body can’t make. Some vegetable sources don’t contain all these amino acids, or they’re low in some of them.  However, the great news is that soy foods, such as tofu and tempeh, and quinoa are complete protein sources. Rice and beans can also be combined to deliver the full quota. The body doesn’t need to have all nine essential aminos at every meal but there should be an overall balance ideally.

A pile of different beans and pulses

Make sure you’re eating some protein at every meal – there are loads of great choices.  Any type of bean, quinoa, rice, buckwheat, lentils, chickpeas, nuts, soy, hemp and chia seeds are all healthy, low fat options.Don’t over promise yourself

Some fats are essential

Whilst it’s important not to overdo foods high in saturated fats such as butter and meat (good to remember if you’re a ‘flexi’ vegan), the body needs the essential omega-3s and 6s.  These are essential for many body functions including a healthy heart, skin, brain, muscles, eyes and hormones.  Omega 6 fats are often easier to obtain because they’re found in a variety of vegetable oils (including soy), nuts and seeds.

A bowl of walnuts

However, it’s the omega-3s that are frequently deficient in so many western diets, partly because the best source is from oily fish which many people don’t like and obviously vegans don’t eat.  However, walnuts, chia seeds, flaxseeds and pumpkin seeds are all good sources of omega-3s so make sure they’re on the menu every day in some way.

Supplement with vitamin B12

This vitamin is the only one that can’t be found in any vegetable sources so ideally needs to be supplemented if you’re vegan.  Many soy products and cereals are fortified with vitamin B12 so do keep a watchful eye on labels.

Vitamin B12 is essential for preventing pernicious anaemia which isn’t dissimilar to iron-deficient anaemia.  The bottom line is that if you’re deficient in B12, energy levels will be noticeably low, and your nervous system and brain won’t function at their best.

Keep a watch on iron intake

Unlike vitamin B12, iron is found in many vegetable sources including nuts, beans, green leafy vegetables, and fortified grain products.  Whilst the most usable source of iron is from meat, vegetable sources are much better absorbed when eaten alongside some vitamin C.  For example, half a glass of orange juice with your morning fortified cereal is a great way of boosting iron levels.

A selection of green leafy vegetables

The only way of knowing for sure if iron levels are low is to get the doctor to perform a serum ferritin blood test.  It’s always worth having this checked if you’re feeling unusually tired or you find you’re out of breath even doing light exercise.  Otherwise, include the above vegan sources of iron as much as possible in your diet.

Load up on orange and red vegetables

Why? Because these colourful fruits and vegetables have the highest amounts of beta-carotene which is turned into immune-boosting vitamin A as needed by the body.  Just like vitamin B12, vitamin A is only found in animal sources. However, this doesn’t generally present any problems because the body produces what it needs if enough beta-carotene is being consumed.

A range of orange vegetables

Many colourful fruits and vegetables contain pro-vitamin A beta carotene. However, tomatoes, sweet potatoes, butternut squash, mango, apricots and carrots are the best choices.

There are many health benefits to following a vegan diet.  You can make it even healthier by taking care of these watchpoints.

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Three of the healthiest soups you can make this winter

A range of bowls of soup

The combination of cold, damp weather and many seasonal bugs flying around makes us feel the need to serve up some deliciously tasty, healthy and warming soups.

There are plenty of souper (!) ingredients you can add to really give your health and nutrition a boost.

Clinical nutritionist Suzie Sawyer shares her top three recipes for some of the healthiest soups around!

Chicken broth for immunity

The immune system is under pressure at this time of year but chicken broth can really help protect the body from colds and flu that are so prevalent right now.

Primarily, the immune system needs plenty of quality protein; immunoglobulins and antibodies that form a large part of the immune system are protein based.  Plus, various research studies have shown that chicken soup uprates the production of infection-fighting white blood cells, called neutrophils.

A bowl of cicken broth soup

The main ingredients for this recipe, are, of course, chicken, plus sweet potatoes, carrots, parsnips, celery, parsley, onions and some salt and pepper for seasoning.  Sweet potatoes and carrots are loaded with Vitamin C and beta-carotene that’s converted into immune-boosting vitamin A as needed. Parsley is great for liver detoxification. Onions contain quercetin which is a natural anti histamine which can help fight off the sneezes, and garlic contains plenty of immune-boosting compounds.

One of the best reasons for making chicken broth is that it’s so simple.  The healthiest way of cooking it is to boil up the bones from a cooked chicken for the stock base.  You will then benefit from the collagen and minerals stored in the bones as well as enjoying a tastier stock. Simply fry off the vegetables and add everything to the pot.  It’s also a recipe that can be put into the slow cooker in the morning and it will be ready for later in the day.

Boost your energy with bean soup

At this busy time of year, we need as much energy as possible!  This is where a chunky mixed bean soup can really boost energy levels. Beans are high in energy-boosting B vitamins and protein.  For an additional boost add some black beans. They are packed with antioxidants which support the immune system.

A bowl of mixed bean soup

The easiest way of cooking mixed bean soup is to use a couple of tins of mixed beans and add plenty of seasoning and flavours.  Think onions, carrots, celery, garlic and cumin. These are a great combination, adding additional nutrients and flavour, and are all foods that are plentiful at this time of year.  Whilst cumin really adds some zest to the soup, it’s also a great spice for the immune system and also helps digestion.

This hearty soup makes a really good lunch time dish as it will boost energy levels throughout the afternoon, and will help avoid the 3 pm dip.  Beans are low on the glycaemic index as well which means they deliver energy in a slow and sustained way – exactly what we need!

Soothe digestion with broccoli soup

Rich, festive food and maybe a few too many glasses of your favourite tipple at this time of year can often leave the digestion feeling slightly jaded.  Foods high in saturated fats or sugar-laden cakes and pastries cause inflammation throughout the digestive tract and can also makes digestion sluggish, leading to constipation.

Broccoli really is a super food and has amazing anti-inflammatory properties. It is also high in fibre, so it helps keep everything moving through the digestive tract.

A bowl of broccoli soup

Broccoli soup couldn’t be easier to prepare and needs just a few ingredients; garlic, chicken stock, olive oil and of course, broccoli are all that’s required.  Garlic has so many health benefits which is the reason it’s been used medicinally for thousands of years. It’s also high in antioxidants which means it will help dampen down any inflammation within the digestive tract.

Simply fry the garlic, add the broccoli and stock and cook until really soft.  This soup is definitely best put through the blender to make a thick, warming and most importantly, soothing soup.

So why not treat yourself to some health-boosting delicious soups this season – they’ll also make a great lunch for a big family this Christmas.

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Easy ways to boost your immunity at every meal

Close up of woman's hands making dough for baking

‘Tis the season to be jolly but it is also the season for colds and flu!  Unfortunately, this time of year is renowned for delivering unwanted bugs and colds.  The stress of Christmas, children bringing home bugs from school and simply the immune system being lower at this time of year, will all have an impact.

However, with a little planning, there are simple ways you can infuse some immune-boosting nutrients into every meal.

Clinical nutritionist, Suzie Sawyer, tells you how to fill your plate with immunity at every meal!

Breakfast

There are some quick wins to be had with breakfast.  This is probably one of the easiest meals to add immune-boosting vitamin C, widely available in many fruits. Some fruits have more vitamin C and immune-boosting antioxidants than others, however.

A selection of fruit and vegetables high in Vitamin C

Watermelon contains some of the highest levels of antioxidants and strawberries the highest amount of vitamin C. However, whilst we may see both these fruits on the supermarket shelves at this time of year, it is not their natural season.  Apples and pears are naturally available right now and it’s always best to try and eat with the seasons because nutrient levels are going to be at their highest. Interestingly, prunes (which are simply dried plums) are also high on the antioxidant chart and are often popular in the mornings (tinned is fine if you drain off most of the syrup).

Porridge with pears showing a healthy breakfast

Sliced apples or pears are delicious with overnight oats, granola, bircher muesli or good old porridge.  Think about every meal being an opportunity to gain valuable nutrients and you’ll soon get creative.  Berries are high in vitamin C and other antioxidants, partly due to their beautiful dark colours.  They are great as an added breakfast booster and also as an easy ‘on-the-run’ breakfast snack.  Even though they may have travelled some way to get to the supermarket, which will have depleted a percentage of their nutrients, they still have many wonderful health benefits to offer.

Lunch

Lunch can be rather challenging just because we’re often away from home, maybe in the office or off-site.  However, filling your body with nutrients is no less important at lunchtime and is not too difficult with just a little planning. It’s time to bring on the herbs!

A range of fresh herbs in pots to add to cooking

The herbs sage, oregano and thyme all support the immune system, but also help relieve colds, sore throats and flu symptoms. All can easily be added to lunchtime meals.

Curry dish and rice

Lunch is generally best prepared the night before which may mean eating ‘left-overs’ but these meals still deliver important nutrients.  Think about dishes such as Bolognese, soups, stews, curries, roasted chicken or fish which are just as good the next day and taste even better with some extra herbs liberally added.

Dinner

Dinner doesn’t need to be overcomplicated for it to be healthy and immune boosting.  Whatever dish you’re eating, the most important thing is to make sure you’ve included vegetables, which are loaded with vitamin C and antioxidants.  Also important is beta-carotene, rich in sweet potatoes, carrots and peppers, which the body converts to vitamin A as needed – another immune-boosting vitamin.

A range of vegetables to represent fibre in the diet

Any dark-coloured vegetables such as kale, broccoli, sprouts and red cabbage will provide lots of nutrients.  However, even lighter coloured root vegetables such as swede (in season right now) can hold their head high when it comes to boosting immunity.  You can always have a bowl of vegetable soup as a starter to further increase your veggie intake.

Slow Cooker with chicken legs and vegetables

It’s also worth the investment of buying a slow cooker. You can literally throw all the ingredients in, maybe before going to work, and they will be beautifully cooked by the time you come home.  A small amount of morning chopping is worth the health benefits you’ll gain.

With a little planning, every meal can support you through the cold and flu season by boosting your immunity this winter.

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Why eating more vegetables is so good for you

Happy woman holding a brown paper bag of vegetables in her kitchen

There are many reasons why vegetables should feature very highly in your daily diet. Packed full of nutrients, the range of vegetables available to us all year round makes including them in our meals every day pretty easy.

This month why not take the Veg Pledge and increase your vegetable intake?

Clinical Nutritionist Suzie Sawyer shares five great reasons why you should.

Vegetables are loaded with nutrients

Vegetables are the most nutrient-dense food groups on the planet.  The human body needs around 45 nutrients daily (including water) and a very large proportion of these are found in vegetables.

A range of vegetables on a wooden background

If you eat a wide variety of vegetables, then you’ll certainly be loading yourself up with a good range of nutrients.  First up are vitamins, most of which can’t be made in the body so have to be eaten very regularly.  Vitamins such as A, C, and E are all key for the immune system. The B vitamins are needed for energy and a healthy nervous system and brain. Vitamin D is essential for healthy bones and teeth.  And that’s just the beginning!

The body contains a range of trace minerals that are utilised for many body functions, so must be eaten regularly as well.  Calcium is the most abundant mineral in the body, with most of it being stored in the bones.  Magnesium is key for bone health but also for the heart. Potassium and sodium should also be in good balance to support our cell make-up.

Vegetables are packed with antioxidants

Antioxidants protect the body against free radical damage.  Free radicals come from the environment but also from within the body.  Whilst the body has its own antioxidant systems, it needs more protection from foods we eat, including vegetables.  The richer and darker the colour, the more antioxidants the vegetable provides; broccoli and kale, for example, are packed with antioxidants.

A range of orange vegetables

The colour of the vegetable also gives a clue as to the different types of antioxidant it contains.  For example, orange and red vegetables contain lots of carotenoids. Some of these are turned into vitamin A in the body. Others serve to protect the body against disease, the aging process and from nasty bugs and infections.

Vegetables are loaded with fibre

We need around 30 grams of fibre in the diet each day to help the digestive tract run smoothly.  Fibre is also needed to aid liver detoxification, balance blood sugar levels and keep cholesterol levels in check, just for starters.

Close up on woman's stomach with hands making a heart shape to show a healthy tummy

Foods contain soluble and insoluble fibre, and we need both, but vegetables contain high levels of soluble fibre.  As an example, there’s around three grams of fibre in a cup of cauliflower so the body needs plenty more from food sources to keep the levels topped up. There are of course other foods, especially whole grains, which contain plenty of fibre.

Vegetables are good for the environment

There’s so much research to suggest that adopting a primarily plant-based diet is very beneficial for health.  However, with climate change and environmental issues of real concern right now, eating more vegetables and less meat is seen as a very good thing.

close upof woman carrying basket of in season fruit and vegetables

Ideally, we should be trying to eat foods in season.  We’ve got very used to being able to eat a whole range of vegetables throughout the year due to the wide availability. Farmer’s markets and local growers should be supported as much as possible and are the best places to find in-season, fresh produce.  Plus, if you can find organic growers then you’ll be reducing your own intake of pesticides and well as being kinder to the environment.

Make vegetables the main event

You can use vegetables in so many ways, not just as side dishes, but also as mains.  Think vegetable curries, risottos and soups or put some of your favourites in a slow cooker with some stock for a lovely warming winter meal.

A bowl of vegetable soup surrounded by vegetables

The varying and wonderful tastes of vegetables can also be enhanced with plenty of delicious and health-giving herbs and spices.  For example, why not try garlic, ginger,  chilli, turmeric, paprika, basil, rosemary or sage. There are so many herbs and spices that can be added to vegetables to both enhance taste and have additional health benefits so get creative!

CLose up of a pestle and mortar surrounded by herbs and spices

 

Eating delicious food is one of life’s pleasures and there are certainly many ways to make vegetables tasty and a big part of your everyday diet. Five-a-day is the minimum you should be aiming for but the more the better!

So, take the veg pledge and enjoy creating vegetable-based dishes this season.

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Pumpkins: top nutrition this Halloween

Pumpkins carved into lanterns

We hardly need reminding it’s Halloween this week!  And the star of the day is the wonderful vegetable, pumpkin.  It’s uses and nutritional benefits are far-reaching. 

Whilst it’s often glowing brightly on doorsteps around the world on the night of Halloween, the health benefits of pumpkins also have star status.

Clinical nutritionist Suzie Sawyer shares her five top reasons for including pumpkins in your diet.

Pumpkins are high in beta-carotene

With the season of bugs now upon us, we really need to be supporting the immune system as much as possible. Beta-carotene is a key member of the carotenoid family which is turned into vitamin A in the body as needed.  Vitamin A is important for keeping the immune system in good shape and helps us see in the dark – much needed now the clocks have gone back.

A range of pumpkins in a basket

Eating foods rich in beta-carotene, like pumpkin, is especially good for vegetarians and vegans since vitamin A itself is only found in animal foods.  Plus, vitamin A is an amazingly powerful antioxidant, further protecting the immune system.

Pumpkins have amazingly nutritious seeds

The seeds not only provide a wonderful transportable snack, they are rich in protein, to help stave hunger pangs, and loaded with many other nutrients.  Importantly, they are rich in the vegetarian source of essential omega-3 fats, needed for healthy eyes, joints and hormones, as well as bone-loving calcium and magnesium.

Roasted pumpkin seeds

Pumpkin seeds are also a great source of fibre so help keep everything moving when the body can often feel a little sluggish generally. As a bonus, they’re filled with the amino acid tryptophan which not only keeps you energised throughout the day, but helps boost levels of our happy hormone, serotonin.  Pumpkin seeds are delicious lightly roasted with a little soy sauce.

Pumpkins are great for eyes in more ways than one

Whilst we know pumpkins are loaded with pro-vitamin A carotenoids, they’re also rich in other flavonoids (plant compounds) that have great affinity for eye health.  They ‘re packed with lutein, zeaxanthin and cryptoxanthin which help protect the eyes from damaging blue light that we are all exposed to for too long every day.

Close up of woman's eyes

We often wonder why eyesight deteriorates the more we look at screens; it’s all because of the blue light emitted from computers and mobile phones. Thankfully these compounds can help protect the eyes – even more reasons for eating pumpkin.

Pumpkins are rich in lycopene

Lycopene is yet another carotenoid with wonderful health benefits.  When we hear lycopene, we often think of tomatoes as these are one of the best sources.  However, pumpkins certainly hold their own where it is concerned. This amazing antioxidant has been found to help support prostate health – one of the most common health issues affecting men.

a pumpkin cut into pieces

As with all carotenoids, their nutrient benefits are better absorbed from cooked sources, so roasted or mashed pumpkin is certainly the order of the day.

Pumpkins are amazingly versatile

Whilst we certainly love the warming glow pumpkins give off on Halloween night, their versatility in recipes can’t be overlooked.  Pumpkin soup, made with coconut cream, sage leaves, onion and vegetable stock is certainly an autumn favourite.  Pumpkin can also be roasted and served sprinkled with feta cheese and honey. It’s also great in a curry with other root vegetables and tomatoes, or in a risotto with spring onions, parmesan cheese, cumin and garlic.

A bowl of Pumpkin soup

But best of all is pumpkin pie!  You can use ready prepared sweet shortcrust pastry for speed.  The prepared pumpkin just needs to be mixed with brown sugar, eggs, cream and lots of spices such as ginger, cinnamon, cloves and nutmeg for a warming Halloween treat.

So, enjoy Halloween and make the most of your pumpkins – both as lanterns and as a nutritious vegetable to add to your diet.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Follow and Chat with Suzie on Twitter @nutritionsuzie

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