Vitamin A

Five seasonal fruit and veg stars to add to your diet this Spring

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Close up of a woman holding a bunch of fresh asparagus

Eating seasonally means eating foods, especially fruits and vegetables, when in season, just as nature intended.  Nature is of course extremely clever, and it knows what the body needs at what times of the year. 

It also makes sense to eat seasonally from an economic and environmental perspective too.

So, what’s in season right now?

Clinical Nutritionist Suzie Sawyer shares her five favourite fruits and vegetables to enjoy.

 

Rhubarb

shutterstock_552099742 rhubarb Apr17

Interestingly, whilst we might think of rhubarb as being a fruit, it’s actually a vegetable!  Obviously, that doesn’t change its nutritional offerings which are certainly worth exploring.

As with all fruits and vegetables, rhubarb is packed with immune-boosting vitamin C, also needed for energy production.  Vitamin C is also one of our most powerful antioxidants which helps protect the body from free radical damage and in turn, the ageing process.

shutterstock_577640623 strawberry and rhubarb crumble July17

Rhubarb is a great source of fibre which is essential for keeping the digestive system running smoothly.  It’s quite sharp in taste so if it’s going to be used in sweet dishes, it might need a lot of sugar.  A rhubarb and apple crumble is great as a treat, but it might be worth thinking of using rhubarb in savoury dishes, perhaps as a tart sauce with duck.

If you’ve not tried rhubarb before then it’s health and taste benefits are well worth exploring.

Kale

shutterstock_192761054 bowl of kale Apr15

A member of the cabbage family, kale is often referred to as a superfood for this reason.  This super healthy family of foods contain a compound called sulphoraphane, which is very beneficial for liver detoxification.  Research also shows sulphoraphane is very protective against some of our nasty degenerative diseases.

Kale can be slightly tough if not treated kindly during cooking! The younger leaves tend to be more tender and then it can be steamed, boiled, or stir fried and used in a myriad of dishes. 

Home made kale chips in a dish

Kale makes a great snack as kale chips, grilled in a little olive oil and sea salt, or made into a soup with any vegetable of choice.   Additionally, it’s great in a stir fry or cooked on its own with garlic and toasted pine nuts.

Spinach

A bowl of fresh spinach leaves

Whilst we often think of spinach as being the best source of iron, it’s probably better for its calcium content.  Either way, spinach remains a rich source of these key minerals, essential for energy and the bones, and are best absorbed when spinach is cooked.

The good news, therefore, is that spinach is so easy to add to almost anything, as it reduces down massively when cooked.  This makes it a great vegetable to add to dishes when you’ve got vegetable ‘avoiders’ in the family!  Spinach can even be added to a spaghetti bolognaise and won’t be noticed too much.  It’s also great added to soups, stir fries, omelettes or vegetable curries.

Spinach omelette in pan on breakfast table

Spinach is also a great source of vitamin A and vitamin C which work together as antioxidants, as well as folate, essential for energy and healthy DNA.  From a cook’s perspective, it’s very versatile too.

Passion Fruit

Passion fruits

Passion fruit doesn’t exactly meet the criteria for being a local fruit but it is in season in the southern hemisphere.  Plus, it’s great for the soul to be eating foods that remind us of warmth and sunshine at this time of year. And these summer fruits are also packed with antioxidants which naturally help protect the skin from sun damage, so you’ll be getting all those health benefits too.

Passion fruit is just sweet enough to be eaten on its own, as a delicious snack or dessert treat.  However, it can be made into a coulis with other fruits, especially mango (mango chunks are easy from the freezer) or simply pureed and poured over your favourite chocolate cake as a lovely sweet treat!

Asparagus

Close up of a woman holding a bunch of fresh asparagus

As we come into April, so we come into English asparagus season.  Eating asparagus out of season you may find a lack of taste and often tough texture.  So, grab some quick because the season is short!

Asparagus is a nutritional highlight, containing more folate than any other vegetable.  Folate is essential for energy production, the nervous system, healthy red blood cell production and DNA repair.  Furthermore, asparagus, is packed with glutathione, which is essential for powering our key antioxidant enzyme system.

Grilled,Green,Asparagus,With,Parmesan,Cheese

Even better, asparagus doesn’t need to be complicated in terms of preparation; simply steam and toss in olive oil and salt, roast the same way, or serve as an impressive starter with hollandaise sauce.

Enjoy exploring seasonal fruit and veg this Spring!

 

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Suzie’s top foods to help increase your energy levels

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Vector,Illustrator,Of,The,Fork,And,Spoon,With,White,Plate

Food is of course our main source of fuel and energy.  So, giving your diet the thought it deserves on a daily basis is very important.

The quality and variety of the food we eat is critical to our overall wellbeing which includes energy production.

To help you on your way, Clinical Nutritionist Suzie Sawyer shares her top five energising foods to keep you going all day long!

Whole grain bagels

Bagel with smoked salmon and cream cheese

Delicious, versatile, and low in fat, whole grain bagels provide a great energy boost.  Whether you start the day with a toasted bagel with scrambled eggs, or with some low-fat cream cheese and smoked salmon at lunchtime they will really hit the spot!

Whole grain foods are naturally high in energising B-vitamins because they haven’t been highly refined.  They also contain plenty of minerals, especially magnesium, which is needed for energy production too.

Eggs

A healthy breakfast of eggs, smoked salmon and avocado

You might not associate a high protein food like eggs with energy.  However, protein keeps blood sugar levels in check, and so too energy levels.  In fact, having some eggs at breakfast really helps to keep energy levels sustained all-day long. Eggs are not only high in protein but also rich in energising iron and B-vitamins.

The great news is that there are many ways to eat eggs, so you’ll never get bored of having the same meal. Scrambled, fried, poached, as an omelette or frittata, or even as French toast where bread is dipped in egg and lightly fried – the options are endless. 

Sweet potatoes

shutterstock_260427179-baked-sweet-potato-feb17

Whilst all types of potatoes are great for providing energy, sweet potatoes have the slight edge on nutrient content, but also for keeping blood sugar levels in balance. This in turn will provide sustained energy for longer.

Sweet potatoes are rich in beta-carotene, which is made into vitamin A in the body, and helps protect the immune system too. And sweet potatoes can be prepared and eaten in exactly the same way as white potatoes.  Plus, if you eat them with some protein, energy levels will soar all day long.  It’s time to enjoy a jacket sweet potato with tuna as an easy, low-fat lunch or quick evening meal.

Chickpeas

Chickpea salad with feta

Chickpeas are a legume which are high in both protein and good carbs.  And they’re certainly a perfect food for vegans.  In terms of energy, chickpeas are great because they’re packed with B-vitamins, especially folate, alongside iron, magnesium, and copper.  Furthermore, they’re rich in fibre so they’ll keep you feeling fuller for longer and well as keeping your energy levels high.

If you’re struggling to decide how to eat them, then why not try this delicious and easy recipe for even more energy.  The addition of iron-rich spinach makes it the perfect lunch or dinner choice. https://www.bbcgoodfood.com/recipes/spinach-chickpea-curry

Bananas

Whole bananas and diced banana

No wonder we often see athletes eating bananas before, during or after an event or match. Bananas provide an instant pick-me-up, especially when energy levels are flagging.  Even better, they’ll keep you fuelled up because bananas are high in fibre so energy levels will be sustained.

Bananas are also a great food for exercise recovery because they provide electrolytes such as potassium and magnesium, which are lost during exercise.  The quicker you can recover from a heavy workout, the sooner you’ll have the energy for another session. And if you’re thinking of eating them as an easy breakfast, then do add some protein in the form of natural yoghurt for an even great energy hit.

So, up your energy levels with Suzie’s five easy ways of keeping you fuelled and ready to go for longer!

Stay well.

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Eating with the seasons: nutritional foods for January

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Fresh,Fruits.,Sliced,Fruit.,Orange,And,Pomegranate

It’s always important to eat with the seasons and as nature intended, to gain the biggest health benefits.  And for many of us, trying to be as healthy as possible during January is very much at the front of our minds.

Nature has provided what the body needs at certain times of year, plus if you buy locally grown produce, nutrient content will generally be better and it’s kinder to the environment too.

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

 

Jerusalem Artichokes

Top of my list has to be this amazing vegetable. They are supremely healthy and provide a really useful addition to the diet. 

Jerusalem artichokes are loaded with a prebiotic fibre called inulin which is incredibly healthy for the gut.  The gut houses billions of bacteria (hopefully more good bacteria than bad), but they need feeding with this kind of fibre for the gut to remain healthy. 

shutterstock_541940524 roasted jerusalem artichokes Dec17

A healthy gut supports a healthy mind, the immune system, hormones, digestion, skin and so much more. Jerusalem artichokes are also a rich source of vitamin C, potassium, and iron, which are all frequently deficient in the daily diet. Serve them roasted in a little olive oil.

Kale

A member of the super-healthy cabbage family, kale is not always popular, partly because of its bitter taste and often tough texture.  However, this is much improved when eaten seasonally and with some other flavourings such as garlic and soy sauce.

shutterstock_488572450-eggs-and-kale-nov16

The health benefits are certainly forthcoming, especially because kale contains a plant compound called sulforaphane, which has been found to help prevent some of our nasty degenerative diseases.  Kale is also a rich source of calcium to help support strong bones and Vitamin A, Vitamin C and Vitamin E – all important antioxidants.

Pomegranate

Pomegranates are slightly strange to look at because of their mass of tiny seeds.  However, these seeds are nutritional powerhouses, and have some of the highest levels of antioxidants of all fruits. This is probably one of the reasons that research has found them to be especially beneficial for brain health; they can help protect this vital organ from free radical damage. Additionally, they are loaded with fibre so are great for the digestive system.

Quinoa,Salad,With,Pomegranate,On,Rustic,Kitchen,Table

Just like many fruits, pomegranates work well in sweet or savoury dishes, and are a particular favourite with salty cheeses and walnuts, making a great salad trio.  Moreover, it’s lovely to see some vibrant colours on the plate when the weather is so grey outside!

Oranges

Clearly the UK climate is not going to support the growing of oranges, but they are certainly at their best at this time of year, imported generally from Spain.  Whilst it’s always best to eat locally grown produce, it’s difficult when we want to gain the wonderful health benefits of a food we simply can’t grow in any meaningful numbers.

A bowl of oranges

Oranges are a great source of vitamin C.  As this vitamin is water-soluble and easily destroyed during storage, preparation and cooking, oranges are probably best eaten in their raw state to gain maximum health benefits. They also contain good levels of folate which will help to give energy levels a boost too.

Oysters

Oysters are available all year round but are certainly good at this time of year, and can be sourced from UK waters, especially around Colchester and Whitstable.

Oysters become especially important coming into February with Valentine’s Day looming.  Oysters are often referred to as ‘aphrodisiacs’ or ‘the food of love’.  The reason for this is that they contain really high amounts of the mineral zinc, essential for healthy reproduction.  There is always some truth behind these ‘old wives’ tales!

A plate of fresh oysters

Oysters also contain other minerals, including calcium, iron, magnesium and the antioxidant, selenium.  Importantly, they’re a rich source of iodine which is frequently lacking in typical western diets and is essential for cognitive function, especially in the developing foetus. 

So, why not add some of these season foods into your diet this January and reap the nutritional benefits?

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What are the health benefits of cheese?

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Various,Types,Of,Cheese,On,Rustic,Wooden,Table

Cheese features highly in many people’s diets.  In fact, more people are often in love with cheese than chocolate!  It not only tastes delicious, in all its various guises, but it provides many health benefits. 

There are a wide variety of cheeses with the only common theme being they are made from the same basic ingredient – milk (except for vegan cheese – more on that later).

Cheese is often given a bad rap from a health perspective because of its relatively high fat content.  However, various studies have found many positive benefits of eating cheese, in moderation!

Clinical Nutritionist, Suzie Sawyer, shares the various types of cheeses, together with their health benefits.

Let’s start with the basics: what is cheese?

Essentially, cheese making involves coagulating the milk protein, casein, separating the milk into solid curds and draining the liquid whey.  This is the process we often see on TV with the large vats of what looks a lot like cottage cheese with big separators moving the liquid around.

A,Cheesemaker,Prepares,A,Form,Of,Parmesan,Cheese,Using,Fresh

Many cheeses are produced from cow’s milk, but they can also come from other animals such as sheep, buffalo, and goat, all of which produce different flavours. Goat’s milk is higher in water than cows milk so yields less cheese, and the cheeses are usually softer.

Cheeses and their moisture content

The moisture content affects both taste and texture.  An example of a low moisture hard cheese is Parmesan, and medium moisture would be cheddar.

Parmesan,Cheese,On,A,Wooden,Board,,Hard,Cheese,On,A

High moisture cheese is soft and an example of this would be mozzarella. A cheese with very high moisture is cottage cheese.

Cheese,Collection,,White,Mozzarella,Cheese,Balls,For,Salad,Or,For

Unripened soft cheeses, such as cottage, have a very light texture with little flavour, and ripened ones such as Camembert have mould added to the outside of the cheese which produces protein-digesting enzymes: these also have a stronger flavour.

Camembert,Cheese

Certain hard cheeses such as Stilton have mould added during the cheese-making process and they are then pierced with metal rods, creating air channels, and the mould you see grows within the cheese. This also creates their distinctive flavours.

Slice,Of,French,Roquefort,Cheese,With,Walnuts

What about the health benefits?

The nutritional profile of cheese is going to vary depending on the variety. However, all cheese is a great source of protein, with cheddar cheese producing around 8 grams for every thumb-sized wedge and 120 calories. 

For the same number of calories, you can have half a cup of soft cheese which provides 14 grams of protein. Indeed, cottage cheese has a higher protein content than most others, and is lower in calories, hence if appears on many weight-loss programmes.

Cottage,Cheese,And,Mint,In,A,Wooden,Bowl,On,An

When it comes to micronutrients, cheese is a great source of calcium (highest in blue cheeses) which is essential for healthy bones, teeth, and muscles. Cheese also provides vitamin A (essential for immunity), vitamin B12 (needed for the nervous system and red blood cell production), zinc (important for the immune system and a range of body functions) and phosphorus, which works in tandem with calcium.

Grilled,Halloumi,Cheese,On,White,Plate

Cheese is also known to be high in fat, with halloumi, brie and camembert topping the leader board in this respect.  Additionally, some cheeses are high in sodium so intake may have to be watched if you have raised blood pressure and are salt sensitive.

What about vegan cheese?

With the rise in veganism, many vegans, understandably, don’t want to miss out on their cheese hit.  The good news is there are myriad vegan cheeses available, made from some form of vegetable proteins such as brown rice, nuts, coconut oil, soy, peas, and tapioca; it really comes down to personal taste preference.

Vegan,Cheese,With,Cashew

However, as nutritional yeast is a great protein and nutrient source for vegans, do try and choose vegan cheeses that contains this amazing food.  Nutritional yeast is rich in protein but also B-vitamins, and essential minerals including iron, and potassium.

Cheese can certainly provide a healthy and nutrient-dense addition to any balanced eating plan so enjoy!

 

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The health benefits of a traditional Christmas dinner

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Concept,Of,Christmas,Or,New,Year,Dinner,With,Roasted,Chicken

Eating a traditional Christmas dinner is obviously incredibly popular, especially in the UK.  And whilst many of us will consume more food than usual, the standard Christmas dinner is a well-balanced meal when it comes to nutrition.

From the turkey to the sides, there is much to be revered when it comes to this delicious fayre.

Clinical Nutritionist, Suzie Sawyer, looks at the key foods in a traditional Christmas dinner and shares their nutritional and health benefits.

Turkey

Turkey has more protein than chicken. It also contains less fat (if you keep away from the skin) and slightly less calories overall.

From a micronutrient perspective, turkey provides an excellent source of vitamin B12 (essentially only found in animal produce), and in fact contains all B vitamins, which fulfil so many key functions in the body, not least energy production.

Roast Christmas turkey

When choosing the turkey meat for your plate, try and mix up light meat and dark meat; the dark meat is a richer source of the mineral zinc, essential for the immune system, skin, hair, and eye health.

Brussels sprouts

Love them or hate them, Brussels sprouts generally appear on most Christmas meal plates.  They are really worth getting to like because they’re incredibly healthy and nutritionally balanced.

Tasty,Roasted,Brussels,Sprouts,With,Bacon,On,Blue,Wooden,Table,

As part of the super-healthy family of cruciferous vegetables, Brussels sprouts contain indoles which may help prevent certain nasty degenerative diseases. Indoles are also incredibly effective for oestrogen detoxification which helps women better balance hormones, especially as we go through the menopause. Additionally, Brussels sprouts are high in fibre, which is often lacking in UK diets, and the antioxidants vitamin C and beta-carotene.

As some of us find Brussels a little bitter, they are often more palatable lightly boiled and then stir-fried with some bacon and pine nuts.

Roast Potatoes

Roast potatoes are often given a bad rap due to their fat content but it’s only down to the fat they’re cooked in; unfortunately, traditional goose fat falls into this category but it’s only one day, so enjoy those delicious roasties!

Roasted,Baby,Potatoes,In,Iron,Skillet.,Dark,Grey,Background.,Close

Potatoes are a good energy source and if eaten with protein, such as turkey, have less effect on blood sugar levels.

They’re also a great source of immune-boosting vitamin C, heart-loving potassium and fibre and no-one can deny that they are an absolute essential on the Christmas table, well roasted and crispy – yum!

Parsnips

Parsnips can often be used in dishes as an alternative to potatoes but when it comes to Christmas dinner, they should definitely have their own place.

Parsnips are a traditional root vegetable that come into season during the winter months for very good reason; all root vegetables provide good energy but can also be used in a myriad of hearty, warming dishes.

A bowl of roast parsnips

When planning a traditional Christmas dinner, roasted is certainly the best option, and many of us like to cook them in a little honey for added sweetness.  In the scheme of things, this isn’t a problem and parsnips certainly give back in terms of their nutrients.  They are high in vitamin C and vitamin E, both needed for healthy blood cells, as well as folate, which helps support the nervous system and energy levels.  And let’s not forget parsnips’ very useful fibre content too, supporting our digestion.

Carrots

The biggest nutritional benefit of carrots is that they are an excellent source of beta-carotene. This nutrient is one of our most powerful antioxidants, protecting the body from free radical damage.  This in turn, helps protect us from the ageing process and, hopefully, some of our serious degenerative diseases.

Fried,Carrots,With,Green,Herbs,In,Baking,Tray,,Close,Up

Beta carotene is turned into vitamin A in the body as needed which is essential for sight and especially night vision.  Just one carrot a day can help with poor night vision if this is becoming noticeable.

The good news is that cooking carrots actually improves bioavailability of beta carotene, which means it is more easily converted into vitamin A.

All in all, a traditional Christmas meal is healthy and nutritious and should be enjoyed with great gusto!

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The wonders of Pumpkin!

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Pumpkins carved into lanterns

Pumpkins really come into their own at this time of year with Halloween around the corner. But as well as making spooky lanterns, pumpkins provide great nutritional benefit in two ways.

Whilst the flesh can be used in soups or as a delicious side dish, the seeds are just as nutritious.

Clinical Nutritionist, Suzie Sawyer, shares the wonders of this amazing vegetable.

Pumpkin is also known as winter squash (one of them being ‘butternut’) and is technically a fruit as it contains seeds (more on this later). Its nutritional value is immense, and its culinary uses versatile in either sweet or savoury dishes. However, these nutritional benefits do very much depend on how the pumpkin is used. Pumpkin spiced lattes may taste great but don’t provide any nutritional value!

Interestingly, pumpkins are often used as weaning foods for babies as they’re non-allergenic, provide good energy and great nutritional value.

If you’re vegetarian or vegan, then hopefully lentils will already feature in your diet.  They are an amazing source of plant protein and can easily be incorporated into many dishes.

Nutritional benefits of pumpkin

The flesh of pumpkin is rich in beta carotene which is turned into vitamin A as the body needs it.  Vitamin A is essential for vision, by keeping it sharp and also helping to prevent macular degeneration, which impairs sight. It’s also essential for the immune system, helping the body to fight infections and for protecting the intestinal lining against unwanted invaders. Beta carotene is also an important antioxidant, helping protect the body from the ageing process, especially for the skin. Importantly, since vitamin A can only be found in animal produce, if you’re vegan or vegetarian, then pumpkins can provide a great source of this key vitamin in the form of beta carotene.

a pumpkin cut into pieces

Pumpkin is also rich in potassium, which is essential for the heart and regulating blood pressure. It provides useful amounts of magnesium (essential for the smooth running of most of the body systems) and iron (another super-busy mineral and essential for immunity and energy).

If you’re looking to lose a little weight before the Christmas period starts, then pumpkin could really support your overall plan.  The reason being that it can help keep blood sugar levels in balance, which is a key factor with any weight loss programme.

How to use pumpkin

Fresh,Cooked,Pumpkin,Soup,Served,In,A,Pumpkin.,Stuffed,Pumpkin.

One of the best ways to cook pumpkin is stuffed! The top needs to be chopped off, seeds scooped out and then the pumpkin is rubbed with olive oil and roasted in the over for around 45 minutes.  Once it’s cooked, you can fill it with anything that takes your fancy.  How about rice, chopped walnuts, pomegranate seeds, lemon, sliced apple, and garlic?  The mixture needs to be cooked first and then returned to the oven.  A great vegan Halloween treat!

What about those all-important seeds?

Pumpkin seeds make a great, low-calorie snack. And because they’re high in protein, they help to banish hunger pangs and stabilise blood sugar levels.  Cravings then become less, and energy is more sustained. Indeed, pumpkin seed butter on oatcakes makes a really tasty, satisfying snack.

Importantly, they are high in the essential omega 3 and 6 fats that the body can’t make so need to be taken in via the diet. Both provide many health benefits, especially for the skin and heart.

Roasted pumpkin seeds

However, many of pumpkin seeds’ health benefits germinate from their great vitamin and mineral profile, especially of zinc, which is often deficient in typical western-style diets.  Additionally, pumpkin seeds are rich in antioxidants, which are essential for protecting the body against life’s onslaughts.

Interestingly, pumpkin seeds contain lignans which have antimicrobial properties, therefore are especially protective of the gut.

Pumpkin seeds are very easy to include in the diet; they make a great snack, can be added to salad dishes, or sprinkled on your morning porridge or why not try roasting and sprinkling over vegetable recipes for some added crunch.

Pumpkin makes a very tasty and nutritious addition to your Halloween menu and beyond. 

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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Great British food: five top foods produced locally

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Plate,,Fork,And,Knife,On,Grunge,Uk,Flag

We talk frequently about the health and financial benefits of eating seasonally.  Eating with the seasons provides foods at the time nature intended, meaning they are at their best in terms of nutritional content and flavour.

When it comes to foods that are produced here in the UK, there are many ‘traditionally British’ foods to choose from. 

Nutritionist Suzie Sawyer shares some of her favourites.

Carrots

One of the greatest nutritional benefits of carrots is their richness in beta-carotene.  Beta-carotene is a very powerful antioxidant, helping to protect us from free radicals which can contribute to some of our nasty degenerative diseases.

shutterstock_250834906 carrots July16

The body converts beta carotene into vitamin A which is needed for healthy vision as well as the maintenance of mucous membranes.  Vitamin A can also help protect us particularly from respiratory infections.

Carrots when in season (and organically grown if possible) taste so much better than at other times of year; they are packed with flavour! However, as carrots do absorb pesticides, always peel and top and tail them if they are not organic.

Chicken

Thankfully there are many farms around the UK that are ‘free-range’. Again, organic is preferable, although the birds are noticeably smaller because they contain less water.

Roast chicken leg with potatoes and vegetables

Either way, chicken is a great source of protein, and the dark meat contains twice as much iron and zinc as the light meat.  In terms of vitamins, chickens contain all the B vitamins (around 85% of the daily recommended intake).  Importantly, chicken is a super-versatile meat and easier on the digestion than red meat.

Natural Yogurt

There are some very well-known yoghurt brands around the UK that produce some great natural products.  For people not allergic or intolerant to dairy, then natural yoghurt that contains live friendly bacteria cultures is great for feeding the gut with probiotics.  These friendly guys are so essential for our overall health and wellbeing.  In fact, every day, there’s new research into our internal gut microbiome and what it needs to keep it healthy.

Natural yoghurt

Yogurt is so easy to add into the daily diet and is especially great for breakfast, maybe on some overnight oats with a few blueberries.  And the good news is that oats are generally produced in the UK too, so you’ve got a very British (or Scottish) breakfast.

Beetroot

One of my all-time favourite vegetables, I could wax lyrical about the health benefits of beetroot all day long!  Essentially, beetroot is great for the immune system (it’s very rich in vitamin C) but also protects the body against carcinogens.

shutterstock_210431728-beetroot-and-juice-feb17

However, more recently beetroot has been found to help reduce blood pressure and also promote better performance during endurance exercise. Beetroot provides a great natural source of iron and also betaine which is great for liver detoxification.  In fact, there’s not much it doesn’t do!

If you’re feeling below par, you could do a lot worse than have a daily tonic of beetroot juice for a couple of weeks – it’s my ‘go-to’.

Spinach

Contrary to popular belief, spinach isn’t as good a source of iron as folklore has led us to believe.  However, it still contains some, but importantly provides a high concentration of carotenoids, especially beta-carotene and lutein both great for eye health.

A bowl of fresh spinach leaves

Spinach is also a great source of folate, essential for women pre-pregnancy, but useful for all of us in terms of supporting energy levels.  Even better, spinach can easily be added to your daily diet: go for a morning omelette, a lunchtime vegetable soup or gently wilt in a frying pan with a little olive oil, garlic, and nutmeg, as a delicious vegetable side.

It’s always great to support the local economy where possible whilst grabbing some health benefits from British produce at the same time.

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Seasonal nutrition: what to eat in July

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shutterstock_404009245 courgette salad July16

The year, as ever, is racing by! However, there’s still plenty of time to enjoy those foods that we associate with summer and that are in season right now.

From delicious fruits to flavoursome vegetables there is nothing better than eating foods as nature intended and at the time of year they are at their most nutritious.

Clinical Nutritionist, Suzie Sawyer, shares her top five foods this July

 

Raspberries

Their beautiful pink colour just shouts summer! Interestingly, most of the raspberries sold in the UK at this time of year are produced in Scotland, a place we don’t always associate with summer weather!

Raspberries are a very rich source of vitamin C which is essential for the immune system but also for the muscles, skin, and bones too.  Collagen, the body’s main structural protein needs vitamin C to do its work properly.  It’s a fact, raspberries can help in the fight against the ageing process!

A punnet of fresh raspberries

Raspberries are also high in fibre and antioxidants. Enjoy them with just a light dusting of icing sugar, have some with your morning cereal or overnight oats, add to natural yoghurt or make into a raspberry sauce by pushing them through a sieve.

Runner Beans

Runner beans always seem to be a staple crop for the keen gardeners amongst us.  Despite the initial seed sowing and structure being slightly labour intensive, they seem to be pretty hardy and grow well in our soils. Or maybe they’re so popular down to the beautiful flowers they produce.

A bunch of runner beans on a wooden background

Runners are high in vitamin C and energising folate.  However, when boiled (which is how most people cook them), much of their nutritional value is lost. So always go for steaming to retain more of their nutrition. When fresh, they are also deliciously crunchy eaten raw in salads.

Sea Trout

This needs to be distinguished from river trout which is farmed and not nearly as tasty and nutritionally rich.

Wild sea trout is often referred to as salmon trout, but their flavours are slightly different with sea trout being a little subtler.  In terms of nutritional value, wild sea trout are much pinker than farmed versions because they naturally feed on algae that is loaded with astaxanthin.  It’s what makes them pink but also is one of the most powerful antioxidants known to man. 

Trout with lemon wedges and herb

By eating wild sea trout, you’ll be enjoying all its health benefits. That’s not forgetting that it’s a great source of the amazing and essential omega-3 fats which are needed for the heart, brain, hormones and much more besides. Enjoy sea trout simply plain grilled with lemon butter and Jersey Royal potatoes (also in season).

Turnips

We often think of turnips as winter root vegetables (which they are). However, they tend to be available pretty much all-year round and have a summer harvest too. Turnips make a great vegetable side and can be used instead of parsnips, perhaps roasted with Parmesan and rosemary.

Rustic,Organic,Turnips,With,Fresh,Green,Tops,And,Roots,On

Turnips are rich in fibre so help keep bowels regular, plus they contain the all-important vitamin C.  Even better, turnips are low in fat but provide good energy, together with a bucketful of essential minerals, including calcium for that all-important bone health.

Courgettes

Also known as zucchini to the Americans and Italians, courgettes probably work best when put with some stronger flavours such as feta, tomato and basil or garlic. Courgettes have a high water-content, so can certainly taste rather bland without some flavours to perk it up!

A range of courgettes

Courgettes are a rich source of beta carotene which is a powerful antioxidant.  It’s also turned into immune-boosting vitamin A in the body as needed. They are a good source of the antioxidant lutein which is great for eye health.  With the increase in screen usage over the last few years, we are seeing a real demise in our ability to see long distance, and this is especially noticeable in children and the younger generation.

Why not tempt them with some courgette and mint potato cakes or zucchini fries to help them to like courgettes?

Have a fabulously healthy July and enjoy creating dishes with all the seasonal foods on offer.

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Three nutrients for supporting your skin health this summer

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

Skin is the largest organ of the body and having glowing, blemish-free skin is created from within and is mainly down to your diet.  Some people clearly have an easier time than others in terms of managing any skin conditions and there are of course genetic elements involved when it comes to how it behaves and how it ages.

There are some key nutrients that can really help improve the overall health and look of your skin. And at this time of year, when we tend to have more skin on show, it’s a great time to focus on the vitamins and minerals that can help support yours.

Clinical Nutritionist, Suzie Sawyer, shares her three top nutrients to support your skin.

 

Biotin

The B-vitamin, biotin, has actually become a celebrity over the last few years, in the skincare stakes!  We are finding out more and more about its essential functions in skin health and how we can easily include more biotin into the daily diet, to great effect.

Foods containing the b vitamin Biotin

In terms of how it works, biotin essentially functions in the body as a co-factor helping to produce enzymes.  It’s these enzyme reactions that underpin everything the body does. Biotin is used in cell growth and replication which is why it can be so helpful for the skin.  Interestingly, a deficiency of biotin often presents as dry, scaly skin or dermatitis (an inflammatory skin condition).

shutterstock_355672364 nuts June17

Biotin is predominantly produced by the gut bacteria but if our good bacteria levels are not optimal (and that’s most of us) then it’s down to the daily diet (and supplementation) to give us what we need. Biotin is very rich in liver (which many of us don’t eat) but can also be found in soy-based foods, nuts, wholegrains, and lentils.  Just like all the B-vitamins, it’s water-soluble so isn’t stored in the body, which makes supplements even more useful, especially if your skin isn’t behaving as you would like.

Zinc

Zinc is one of our busiest minerals, being involved in over 200 enzyme reactions.  It’s also found in very high concentrations in the skin and is involved in almost all body systems in some way, hence we can use it to very good effect for skin health.

A range of foods containing the mineral Zinc

Just like biotin, skin changes are often a sign of zinc deficiency and improvements in skin health can be quickly noticed when this deficiency is plugged.

A range of seeds on spoons

Zinc is rich in many plant-based foods which is great news for vegetarians and vegans.  Wholegrains, legumes, nuts, and seeds are good sources, but seafood (especially oysters) and red meat are great too.

Vitamin A

There are various forms of vitamin A, the most active being retinal and retinoic acid.  As with all vitamins, vitamin A provides many essential roles in the body including growth and repair, specifically of cell membranes, and this includes skin cell membranes.

Products,Rich,In,Vitamin,A.,Top,View

Forms of retinoic acid have now been developed and are used very effectively in treating skin conditions but also in anti-ageing skin products.  However, vitamin A plays a key role in overall skin health (and much more besides) so we need to ensure there is sufficient in the diet.

Another complication with vitamin A is that it’s only found in animal produce.  The good news is that the body can convert beta-carotene found primarily in red, yellow and orange foods (carrots are great) into Vitamin A. However, some people have a genetic tendency not to convert as effectively as others.  Deficiency symptoms can often be noted as poor immunity, since vitamin A plays an essential role, as well as troublesome skin conditions and problems with the mucous membranes generally.

A range of colourful fruit and vegetables

Vitamin A is a very powerful antioxidant which helps protect the skin from sun damage and also supports the ageing process.  All in all, it’s going to be of great benefit to the skin inside and out!

Use the power of nature by increasing your intake of these vitamins and minerals in your diet and help your skin to glow from the inside out!

 

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Five foods to feed your brain

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A range of vegetables to represent fibre in the diet

It’s no secret that I talk about vegetables a lot! In fact, I frequently talk about them in terms of their varied and beautiful colours providing the amazing array of nutrients the body needs to stay healthy.

They are actually some of the most nutrient dense foods on the planet, gifted to us from nature, packed with vitamins and minerals, plenty of antioxidants and many other beneficial plant compounds too.

There are so many to choose from but this National Vegetarian Week I have picked my top five:

Broccoli

Did you know that one cup of broccoli has as much vitamin C as an orange? Which is great but it’s not the main reason why I rate broccoli’s health benefits so highly. Broccoli is part of the healthy family of cruciferous vegetables which contain a sulphur compound called sulforaphane.  Essentially, sulforaphane helps the liver to detoxify, is great for supporting brain health and importantly, is known to help protect the body from degenerative diseases.

Broccoli florets on a plate

Broccoli is also rich in folate, vitamin B6 and vitamin B12.  These three nutrients work as a triad in many key biochemical reactions throughout the body, especially when it comes to the brain, hormone, and energy levels.  The list of positives goes on and on with broccoli; try to eat some at least two or three times a week.

Sweet potatoes

Available in both orange and purple varieties, the purple type has even more antioxidants than its orange counterpart.

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If you are trying to lose weight but feel the need for some carbs, then sweet potatoes are a great option as they don’t have such an impact on blood sugar balance.  Even better, whatever their colour, sweet potatoes are rich in beta-carotene, which is an antioxidant, and is also turned into immune-boosting vitamin A in the body, as needed.

Sweet potato wedges are a real go-to veggie for me!

Brussels sprouts

I know they’re not enjoyed by everyone, but I genuinely love them!  If you’re not a fan of Brussels sprouts, have you tried them with some bacon bits which helps to reduce some of their slightly bitter taste?

Just like broccoli, being part of the cruciferous vegetable family, Brussels’ health benefits are far-reaching. They are high in vitamin K which is essential for the bones and heart, vitamin C and folate, and are especially rich in fibre. 

shutterstock_179527487 basket of sprouts Nov15

The daily recommended amount for fibre intake is around 30g; most people manage only about 8 grams, which can have an impact on your digestive system not working as efficiently as it could. Many of the plant compounds in Brussels sprouts also help manage pain and inflammation throughout the body which can be caused by many different health issues.  Go on, give them another try!

Onions

Onions are fairly easy to include in the daily diet because they add so much flavour to so many dishes.  They’re especially helpful at this time of year because onions are high in quercetin which helps reduce histamine levels.  Hay fever sufferers, take note!

Red,Onions,On,Rustic,Wood

Onions are also rich in flavonoids – powerful antioxidants which have so many beneficial effects on health and are especially protective against heart disease.

Don’t hold back with onions; add them to stir fries (spring onions have the same benefits), soups, curries, pasta dishes or with other roasted vegetables.

Carrots

Whilst carrots don’t quite contain all the pizazz of the cruciferous veggies, they’re certainly in my top five because they do have great health benefits and they’re so versatile too!  Interestingly, although carrots are often eaten raw, their beta-carotene content is better released when they’re cooked.

shutterstock_250834906 carrots July16

Whether you eat them raw or cooked, carrots still contain loads of fibre, heart-loving potassium, and immune-boosting vitamin C.  If your kids love raw carrots, you’ll still be providing them with some great nutrients.

I love all vegetables and try to eat as much variety as possible.  And always remember – colour = nutrients.  Enjoy!

FORE MORE GREAT DIET AND LIFESTYLE ADVICE:

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

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