Vitamin B6

Seasonal eating: what to enjoy this Spring

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A bowl of fresh spinach leaves

We’re now well into the Spring season and with that comes some highly nutritious foods. If these aren’t on your current food radar, then why not make this the time to enjoy them at their best, when nature intended?

Clinical Nutritionist Suzie Sawyer shares her five top foods for this season, together with ideas on how to eat them.

Suzie HFMA V4

Jersey Royal Potatoes

A pan of just boiled jersey royal new potatoes

If you’ve not eaten Jersey Royals previously, you are seriously missing out on the tastiest potatoes on the planet! Grown lovingly in Jersey for over 140 years, its unique climate and soil has enabled these beauties to steal the show when it comes to potatoes.

As with all potatoes, Jersey Royals are rich in vitamin C, which is great for energy and a healthy immune system.  As Vitamin C is easily destroyed during storage and cooking, the fact that Jersey Royals’ farm to fork time is relatively short, is going to retain more vitamin C.  They also contain plenty of B vitamins to help with energy production and the breaking down of carbohydrates, also needed to keep our internal engine burning.

Potato,Salad,With,Eggs,And,Green,Onion,On,White,Plate

How to cook them? There are many recipes that can be enjoyed, but their flavour is so unique that simply boiling Jersey Royals, tossing them in butter and mint and serving with spring lamb, really can’t be beaten. Or why not create a refreshing potato salad.

Spinach

A bowl of fresh spinach leaves

As with all green leafy veg, spinach provides a great array of nutritional goodness. Whilst it was thought spinach was the best source of iron, it’s actually richer in folate.  However, just like iron, folate is needed for healthy red blood cells and energy, hence the possible confusion.  No matter, folate is equally essential to health.

Spinach is also a rich source of beta carotene, the plant form of vitamin A, needed for the immune system and good eyesight.  Spinach contains another carotenoid, lutein, also great for the eyes, especially as we get older.

Dish,With,Delicious,Spinach,Risotto,On,Wooden,Board

Spinach is extremely versatile but doesn’t have much natural taste so is great mixed with stronger flavours such as garlic or in a pasta or rice dish with pesto, to bring it alive.

Bananas

Bananas,On,A,Wooden,Picnic,Table

Whilst bananas are obviously not grown in the UK, we heavily rely on them for our fruit fix. Windward bananas are in season right now: the Windward islands are located right at the bottom of the Caribbean where banana trees are a popular sight.

Bananas are a great source of vitamin B6, needed for the immune system, and potassium for a healthy heart.  They’re also rich in fibre so will help keep the bowels running smoothly.

Why not create some delicious banana chocolate ice-cream simply by whizzing up some frozen banana with cocoa powder for a guilt-free treat? They are also a great on-the-go snack.

Sea Trout

Trout with lemon wedges and herb

If you’ve only ever eaten farmed trout from the supermarket, you’re missing an absolute treat.  Sea trout has a much richer flavour and has a pinker colour down to it containing astaxanthin: this powerful antioxidant is part of the carotenoid family and is naturally produced by the algae eaten by the sea trout. 

As with all oily fish, trout is rich in the omega-3 fats, essential for hormone, heart, joint, eye, and brain health.  There’s no good reason not to try it this season.  Since the flavour is so delicious, the best way of eating sea trout is lightly grilled with a little butter, salt, pepper, and lemon juice.

Watercress

shutterstock_601599119 watercress Apr17

Watercress is another member of the healthy family of cruciferous vegetables. This family really has our back since they can help protect the body from nasty degenerative disease.  Additionally, the dark green colour of watercress ensures it’s rich in powerful antioxidants.

From a nutritional perspective, watercress is loaded with vitamin C and beta carotene, which is turned into vitamin A as the body needs it, both of which are protective of immune function.

A bowl of watercress soup

One of the easiest and most delicious ways with watercress is to create a soup.  There are no hard and fast rules on how to make it, but adding some additional flavours such as onions, potatoes, celery, nutmeg, a little milk, and some chicken stock will create a very tasty soup.

Enjoy these five seasonal foods this spring and reap the wonderful health benefits.

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Everything you need to know about asparagus

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Fresh,Ripe,Asparagus,With,Sunny,,Vivid,,Hard,Light,And,Shadows.

Asparagus which is currently in season is such a versatile vegetable: do you boil them, roast them, or steam them? The truth is that you can do all three for delicious results. Firstly, however, let’s explore their amazing health benefits, of which there are many.

Clinical Nutritionist Suzie Sawyer shares the nutritional benefits of asparagus.

Suzie HFMA V4

Asparagus provides prebiotics

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

 

Prebiotics are food for the gut. Just like us, the good bacteria inside our gut, also known as probiotics, need to be fed.  Asparagus contains inulin, a type of insoluble fibre that is not broken down in the first part of digestion but reaches the large intestine where it’s able to work its magic. This fibre is a prebiotic that feeds the good guys, especially the important Lactobacillus and Bifidobacterium strains.

Asparagus is good for the heart

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

In a world where heart disease is one of the leading causes of death, our most precious organ needs all the help it can get.  Asparagus provides a good number of B-vitamins, which together help to keep our biochemistry in good working order.

Asparagus also provides vitamin B2, vitamin B6 and folate which are important for managing an amino acid called homocysteine, of which raised levels have been implicated in heart disease.  With sufficient B vitamins (and some other nutrients), homocysteine levels can be managed.

Asparagus packs a nutrient punch

shutterstock_109104284 vitamin K Mar17

Asparagus is loaded with vitamin C, which is essential for a heathy immune system, for energy and, importantly it’s one of our key antioxidant nutrients.  This means it can help protect the body from free radical damage, partly responsible for the ageing process.

Additionally, it’s rich in vitamin K, needed for healthy blood and for the blood clotting process, which is key to our very survival. Vitamin K also works alongside Vitamin D to support bone health.

Asparagus helps detoxification

shutterstock_287322698 detox Nov15

When it comes to detoxification asparagus is beneficial for a couple of reasons.  Firstly, asparagus contains some key nutrients, including choline and the B vitamins which are needed in the liver’s normal detoxification processes.

Secondly, asparagus is a natural diuretic, which means it helps to stop water retention by gently working on the kidneys to keep everything flushed through.  Just like all our organs, the liver and kidneys work extremely hard for us, especially in the overall detoxification process, so they certainly need all the help they can get.

Asparagus may help with weight management

Close up on woman's feet on a pair of scales with a measuring tape

This is great news and there are several reasons why asparagus may be helpful if you’re watching your weight.  Clearly the fact that it can help the body detoxify is going to indirectly help with weight loss.  If we’re hanging onto toxins, this can also mean we hold onto fat.

Importantly, asparagus helps balance blood sugar levels which is another key part of effective weight management.  If blood glucose and insulin levels are spiking, then there’s a constant shunting of glucose into the fat cells, which is certainly counter-productive in this situation.  Coupled with the fact that asparagus is low in calories and fat, and the fibre content helps to keep us feeling fuller for longer, it’s certainly going to be helpful for any of us who are watching our waistlines.

How to cook asparagus

Grilled,Green,Asparagus,With,Parmesan,Cheese

The good news is that you have many options. It can be steamed, boiled, barbecued, roasted, or grilled and asparagus works with a wealth of other foods.

Asparagus can be simply roasted with a little olive oil and sprinkled with shaved Parmesan as a perfect vegetable dish, or it’s often served as a delicious starter in restaurants with a little hollandaise sauce on the side.

Enjoy this vegetable while it’s in season now and at its best.

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Jump into spring with these in-season foods

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Cauliflower cheese

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

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

Suzie HFMA V4

Mushrooms

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

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

shutterstock_267579800-mushrooms-dec16

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

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

Cauliflower

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

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

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

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

Spring onions

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

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

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

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

Bananas

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

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

Whole bananas and diced banana

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

Mackerel

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

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

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

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

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Seasonal eating in August: which foods are at their best to support your diet this month

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Fresh,Salad,With,Grilled,Peach,Halves,,Arugula,And,Burrata,On

Now the sun has finally shown its face this summer, hopefully we can enjoy a little more good weather. Equally, a new month brings even more nutritious and delicious fruits and vegetables to enjoy in season. 

There’s no question that seasonal produce tastes more flavoursome, has a much better texture, and is at its nutritional peak.

Clinical Nutritionist Suzie Sawyer shares her top five fruits and vegetables for August.

Suzie HFMA V4

Peaches

Whilst not always the easiest fruit to eat on the run, the fact that they’re so juicy is one of their best features.  In season, the juice of peaches has an amazingly distinctive and, not surprisingly, fruity taste.

From a nutritional perspective, their gentle orange colour makes them rich in beta carotene, a powerful antioxidant in the body and also great for the immune system. Nature provided them at just the right time of year because beta carotene can help protect the skin from free radical damage from sunlight. Peaches are also rich in vitamin C, another equally powerful antioxidant.

shutterstock_297863489 peaches July16

Be wary though of the tinned varieties which are generally high in sugary syrup and the canning process destroys most of the vitamin C.  Enjoy them in their natural state eating them over a bowl to catch the juice!

Watercress

Whilst it doesn’t look the same as its other family members, watercress is part of the cruciferous vegetable family which boasts Brussels sprouts and broccoli as some of its super-nutritious relatives.

With its dark green leaves, watercress is probably one of the healthiest salad vegetables, providing plenty of antioxidants.  However, as with other members of the family, watercress possesses additional powerful plant compounds that can help fight off some of our nasty degenerative diseases.

A bunch of watercress on a wooden board

In traditional medicine, watercress was used to treat kidney and liver problems.  Unknowingly, they were tapping into the nutrients that work on detoxification within the body that watercress provides.

Enjoy its delicious peppery taste in soups, salads, or sandwiches.

Broad beans

Also known as Fava beans, these legumes certainly pack a nutritional punch and are also a stalwart in Mediterranean countries. They’re rich in protein, fibre, beta carotene, vitamin C, potassium, and energising iron.

Broad beans in a bowl

However, beans are also rich in lignans which have a hormone-balancing effect.  They are especially helpful for women going through and post menopause. Why not try them in a broad bean hummus, with feta cheese, in a green salad or add to strong flavoured dishes containing bacon or chorizo?

Aubergines

Another Mediterranean favourite, and generally referred to as eggplant in the US, aubergines are a great nutritional powerhouse.  They are the staple ingredient in Greek moussaka and French ratatouille. Their beautiful dark skin ensures they’re loaded with anthocyanins which are antioxidants, and aubergines also provide plenty of fibre, energising folate and are also low in calories.  Watch out for aubergines in olive oil, which although heart healthy, does increase the calorie load if you are watching your weight.

Fresh,Healthy,Raw,Purple,Eggplant,On,A,Kitchen,Wooden,Table.

For a great summer treat, enjoy aubergines chargrilled with other roasted vegetables or make them into fritters, which are a classic Spanish tapas dish.

Turnips

We tend to think of turnips as a rather old-fashioned vegetable and they may not be at the top of our shopping list.  However, they are rich in vitamin C, hormone-balancing vitamin B6 and bone-loving phosphorus, plus fibre. Whilst we tend to think of turnips as a root vegetable to eat in the Autumn, they also have a season during the summer.

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

One of their biggest claims to fame is that turnips contain indoles, which are plant compounds that specifically support the work of our liver enzymes.  With everything that life throws at our overworked livers, any support is very welcomed!

Whilst turnips do have a delicious nutty flavour, they are best enjoyed with some slightly stronger flavours, perhaps roasted with parmesan cheese, or added to curries or stews.  Or for more of a summer twist, why not do as the Italians do and add them to a risotto?

Enjoy some summer seasonal sensations this August.

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How to fuel your bike rides with these top nutrition tips

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View of a woman mountain biking

With some warmer weather now appearing, it’s a great time to get outdoors and do some exercise in the open air.  And there’s no better time to enjoy a bike ride. 

One of the many advantages of cycling is that it’s an activity that can equally be enjoyed as a family or singularly and it’s great exercise for the heart, lungs, and legs.  But how can you ensure you’re your body is properly fuelled and hydrated in order to get the most out of your rides?

Clinical Nutritionist Suzie Sawyer shares her five top tips for hydrating and snacking on your bike rides.

 

SMALLER--4 Suzie Blog pic

Bananas

Bananas are a great ‘on-the-go ‘snack!  They are not only high in energising vitamin B6, but they’re loaded with potassium, which is an electrolyte, so helps prevent dehydration.

Bananas,On,A,Wooden,Picnic,Table

Most of us can digest bananas well; you can often see tennis players eating them in between sets.  However, they are relatively high in starch which some of us can have trouble breaking down.  The point being, that if you’ve never eaten one previously, perhaps try eating one before you take one on a bike ride as your snack, just to make sure.

Dates

Dates are rich in both glucose and fructose so can provide quick energy when needed.  As their sugar content is high (around 80%), they’re best not eaten all the time, but do provide a treat and great energy-boosting snack during your cycle ride.

Hands,Holding,Middle,Eastern,Dates

Dates are also loaded with magnesium and potassium, key electrolytes which help prevent dehydration and are easy to digest, so won’t cause any tummy troubles.

Sandwiches

You’ll need all three key macronutrients during the day, and much of this can be provided by the right kind of sandwiches.

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

An easy and effective way of including protein, fat and carbohydrate into your sandwich is to spread nut butter with some jam.  Peanut butter is of course a favourite for many people, but do remember, whilst peanuts are high in protein, they are not tree nuts, therefore lack any of the advantages of the essential fats.  If you can switch instead to cashew, almond, walnut, or hazelnut butters, your body will be getting many more beneficial nutrients.

homemade hummus with seed sprinkles

 

Wraps are also an easy to pack option, and cream or cottage cheese, avocados, turkey, or eggs make great fillers and will provide much-needed macronutrients.

Energy bars

You can either buy ready-made energy bars which are high in carbohydrates, therefore providing energy or even better you can make your own muesli, flapjack, or granola slices. 

Homemade flapjacks

Generally, these all contain oats and nuts, as well as seeds which will help support your energy levels. In essence, oats are what’s commonly referred to as slow release, meaning they take longer to be digested in the stomach. They are also rich in energising B-vitamins as well as magnesium which will help electrolyte balance and hopefully avoid any unpleasant cramps.

Importantly, any kind of energy bar will ‘hit the spot’. Bars that are mostly made of dried fruit will provide a quicker boost.  Dried fruits, especially raisins and apricots, are also high in iron which helps with energy, plus vitamin C to support immunity.

The importance of hydration

If you’re planning a long ride, then being properly hydrated the day before is as important as hydrating on the day itself. Make sure you’ve had at least 1.5 litres of water the day before (more if you’re exercising in the heat) and have around 500ml of water with breakfast before setting out.

Woman,Drinking,Water.

You’ll probably need to top up with around 200ml just before you start, and then make sure you keep liquid intake high throughout the day – at least every 20 minutes or so.  Again, depending on the length of the ride, you might want to take some slightly diluted water with fruit juice with you as this helps the body to rehydrate quicker. 

If the weather is hot, then hydration becomes even more important.  Essentially, if you’re feeling really thirsty, you’re already dehydrated so try to be ahead of this.

So, load up your backpack or saddle bags with some nutritional goodies, and keep your energy up for those lovely bike rides this summer.

 

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Eat your way to calm: nutrition and herbal support for anxiety

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

The word ‘anxiety’ seems to be omnipresent in many people’s vocabulary right now. There are, of course, many reasons for this and anxiety affects us all differently.

Feeling anxious can creep up on all of us at some point in our lives. It’s important, therefore, to have tools to deal with these feelings, and we can turn to nutrition for some answers.

Clinical nutritionist Suzie Sawyer shares her five top nutrients and herbs that can help to calm the nerves and manage stress.

Magnesium

Known as one of our calming minerals, magnesium can certainly help when life becomes overwhelming.  This is because, as part of its many functions, magnesium is important for a good working nervous system. It is also key in many biochemical reactions related to the production of brain neurotransmitters.

A range of foods containing magnesium

A large percentage of people are deficient in magnesium because it’s found in foods that many don’t eat in sufficient quantities, namely leafy greens, and whole grains.  Plus, magnesium is further depleted when we’re stressed.

Make sure your diet is full of magnesium-rich foods including avocados, nuts, legumes, seeds, whole grains, and leafy greens such as spinach and kale. It’s good to supplement with the magnesium glycinate form, especially before bedtime, if sleep is an issue for you.

Vitamin B6

Just like the family of B-vitamins, vitamin B6 works extremely hard for us in keeping hundreds of our biochemical reactions in good working order.

Vitamin B6 is essential for keeping us calm because it’s needed to produce our key neurotransmitters, namely serotonin and dopamine.  Serotonin is often referred to as our ‘happy hormone’ because it’s needed for mood and motivation. Dopamine is more about stimulating our reward mechanisms, allowing us to feel pleasure and satisfaction.  These feelings also lead to calm and reduced feelings of anxiety.

A range of foods containing Vitamin B6

Vitamin B6 works alongside magnesium in keeping the nervous system in good working order.  Foods that are rich in vitamin B6 include liver, tuna, fortified cereals, chickpeas, poultry, and salmon.  Whilst organ meats aren’t for everyone, liver does provide some amazing nutritional benefits, also being rich in vitamin A, essential for the immune system.  It’s worth a try for sure!

Ashwagandha

An adaptogenic herb, ashwagandha is one that can really encourage those feelings of calm and discourage anxiety. Adaptogens aid the body through stressful times but can also help when energy and mental focus are issues.

shutterstock_1181447482 ashwagandha Feb19

Adaptogens such as ashwagandha have been used in Ayurvedic medicine for hundreds of years, a practice that is known to be gentle and healing.

Ashwagandha needs to be taken as a supplement and is readily available in the health food shops.

L-Theanine

L-Theanine is an amino acid which is found mainly in plants and especially in green tea.  It has also been isolated in supplement form in order that we can fully benefit from its great soothing properties.

shutterstock_391949488 green tea Nov16

L-theanine has been found to stimulate the relaxing neurotransmitter called GABA which is why it helps to instil calm in the body.  Interestingly, it also helps to mitigate some of the more stimulatory effects of caffeine, which can be problematic for some people.  This is why drinking green tea can help to calm the nerves.

Passionflower

Passionflower is a herb that also helps to increase levels of GABA in the brain. GABA appears to reduce activity of certain brain cells that might otherwise be ‘turned-on’, therefore contributing to those feelings of calm.

Close up of Passion Flower

It is, of course, important for us to function as well as possible throughout the day: poor sleep causes all kinds of issues, and also prevents us from enjoying our day as much as possible.  Importantly, passionflower can help support a good night’s sleep and of its many medicinal qualities, treating insomnia is certainly top of the list.

Passionflower can be used as a tea but is also available in supplement form for more noticeable results.

If you’re feeling anxious, then do try these nutrients and herbs.  Nature has provided us with some helpful solutions.

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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.

shutterstock_222440302-purple-sweet-potato-sept16

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!

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Five foods to feed your brain

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A plate with a picture of a brain on to represent eating healthily to support a sharper brain

You may be surprised to learn that the brain requires more energy than any other organ of the body. Well, maybe that’s not such a surprise when you think that the brain is always on!

It’s not just energy-dense foods that it loves, but specific nutrients too.  You can often notice the difference in all aspects of brain function when you feed it correctly.

Clinical nutritionist, Suzie Sawyer, shares her five top foods to sharpen the mind.

 

Salmon

Salmon, and indeed all oily fish, including mackerel, sardines, trout, and pilchard, are rich in the essential omega-3 fatty acids.  The brain contains loads of these fats and therefore they need to be topped up regularly for optimal function.

Fillet of salmon with some steamed asparagus

Importantly, the body can’t make these fats, so they need to be eaten in the diet (or supplemented).  If fish is not for you then make sure you’re eating plenty of flaxseeds (they can be sprinkled into yoghurt, cereals or porridge) or go for other nuts and seeds. 

Eggs

Eggs are a great source of many nutrients, but specifically choline, which the brain uses to create a neurotransmitter that helps to regulate memory and mood (amongst other key functions).

Scrambled eggs on toast with mushrooms and tomatoes

Eggs are also a rich source of vitamin B6 and vitamin B12, also needed for many brain functions, but specifically to produce brain neurotransmitters.  Protein is key for a sharp and balanced brain, and eggs deliver on this front too.  Indeed, starting the day with an egg-based breakfast will tick all the boxes for your brain health.

Blueberries

These beautiful berries are loaded with antioxidants which help protect the brain from damaging free radicals and the aging process.  Blueberries are also loaded with vitamin C which helps support blood flow to the brain, which in turn is going to improve memory and general cognitive function.

shutterstock_270983405 porridge and blueberries Sept15

Blueberries are, of course, very easy to transport, so they make a great snack.  However, they are just as easy to throw over your morning oat-based breakfast or added to natural yoghurt, with some seeds, for a great breakfast option. The great news is that all berries love the brain, so with summer berry season approaching, you’ll have plenty of choice.

Dark chocolate

Dark chocolate is packed with polyphenols, plant compounds that protect the brain from free radical damage but also help memory and overall brain function.  And there’s loads of research to support this too. What’s more, dark chocolate contains plenty of magnesium which helps to reduce stress levels; high levels of cortisol (the body’s stress hormone) are known to adversely affect brain function.

Squares of dark chocolate

Go for dark chocolate (ideally 70% or more of cocoa).  Unfortunately, milk chocolate does not provide the same health benefits and will deliver lots of sugar.  A couple of squares of dark chocolate daily can satisfy any sweet cravings and keep your brain sharp too. 

Water

Dehydration will reduce brain function quicker than nutrient depletion. It’s the often-forgotten piece of the nutritional jigsaw puzzle.  Water is essential for maintaining attention and keeping focus, reducing headaches and memory loss, and improving overall cognitive function. Even just 2% dehydration takes a toll on brain function. Whilst it’s not easy to quantify what this means in terms of volume of liquid, the important point is that even a marginal deficiency will have big impact.

CLose up of a woman holdnig a glass of water

If you aim to drink 1.5 – 2 litres of water daily, and you might need more if you’re exercising heavily, then you’ll be amazed at how much sharper your brain function feels.  And energy levels will soar too!

So, feed your brain by adding some of these elements into your diet and you should start to notice a difference.

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Stress and anxiety: natural ways to support feelings of calm

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

It would seem there has been a dramatic rise in anxiety and stress levels generally, especially since the pandemic started.  Whilst it can be hard to change the way we are feeling, the body’s response to it can be supported. 

There are certain nutrients and herbs that are great for working with the stress response, helping to alleviate feelings of anxiety, and encouraging feelings of calm.

Clinical nutritionist Suzie Sawyer shares her five recommended nutrients and herbs to help calm the body.

 

Ashwagandha

Ashwagandha has been traditionally used in Ayurvedic medicine for thousands of years and has much robust research to support its use especially for anxiety.

shutterstock_1181447482 ashwagandha Feb19

It is an adaptogenic herb, meaning it supports the body through the stress response and adapts to its needs.  Ashwagandha is a gentle, but effective herb and is great for alleviating anxiety, aiding restful sleep, and calming the nervous system generally.

It’s not available in foods, so needs to be taken in supplement form.

Vitamin B6

As with all nutrients, they perform several roles in the body.  Vitamin B6 is responsible for over 100 different enzyme reactions. Crucially B6 is responsible for helping to produce two key neurotransmitters and hormones which help stabilise mood: dopamine, and serotonin.  From serotonin, the sleep hormone melatonin is made, so vitamin B6 plays a key role in helping to instil calm.

A range of foods containing Vitamin B6

As with all B vitamins, they’re water soluble and therefore not stored in the body.  The good news, however, is that vitamin B6 is found in many different foods including beef liver, tuna, salmon, chickpeas, dark leafy greens, and poultry. This list is by no means exhaustive, so having a varied diet will certainly help to ensure you’re having sufficient vitamin B6.

Lemon balm

Officially called Melissa officinalis, lemon balm provides a very gentle sedative and calming effect. It might also help to fight certain bacteria and viruses.

shutterstock_395549032 glass of water with lemon Apr16

As with many herbs, it has been traditionally used, especially in its native Mediterranean region since at least the 16th century. Today, it’s mainly used as both a sleep aid and digestive tonic and can be taken as a supplement, in a balm or lotion, but frequently as a tea.

Some research seems to show that lemon balm works on the calming brain neurotransmitter GABA, helping alleviate anxiety and mood disorders. 

Magnesium

We can’t talk about calming nutrients without a big nod to magnesium. Often referred to as ‘nature’s tranquiliser’ magnesium is known to support the stress response in the body and helping calm the central nervous system. Magnesium works in tandem with vitamin B6 in many biochemical reactions within the body, but particularly in producing our calming neurotransmitters.

A range of foods containing magnesium

Interestingly, signs of magnesium deficiency include panic attacks, brain fog, feeling tired but wired, insomnia and lack of concentration; all symptoms we would frequently associate with being stressed. Magnesium also helps reduce levels of the stress hormone cortisol.

There are a number of different forms of magnesium which can make it confusing when choosing supplements, but the glycinate form is especially great for sleep and anxiety.  However, magnesium is frequently deficient in the heavily refined typical western diet but is rich in dark leafy green. So, load up your plate with kale, broccoli, spinach, cauliflower, and Brussels sprouts.  Magnesium is also found in beans, legumes, nuts, and whole grains.

Passionflower

The herb passionflower is incredibly effective at bringing calm to the brain and helps lower brain activity generally, which in turn, aids sleep.

A common symptom of anxiety is a nervous stomach and passionflower seems to really help.  Indeed, in ancient times it was often use for digestive upsets perhaps before they realised stomach problems were often caused by anxiety.

Close up of Passion Flower

It’s possible to find some passionflower tea, but it’s much easier to take in supplement form, especially if you’re really on the edge.

Clearly nutrients all work synergistically together so there is no problem with having a wide range in the diet or in supplement form, such as a high-quality multivitamin.  When it comes to herbs, it’s always best to try one first to see how it suits you.  And always remember that what works for one person, may not work for another, so keep trying the many options available until you find relief from your symptoms.

Stay well.

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Seasonal Eating: what to eat this spring

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Fresh,Ripe,Asparagus,With,Sunny,,Vivid,,Hard,Light,And,Shadows.

Spring is my favourite time of the year!  Everything feels fresh and new, the days are longer and brighter and there is a great sense of looking forward to summer and being outdoors more.

Importantly too, spring brings some great foods, and they are some of my favourites.

Let me share these delicious spring foods with you as well as the nutritional and health benefits they provide.

 

Strawberries

Whilst we tend to associate strawberries with the summer and Wimbledon, they actually start coming into season during springtime.  Not only do they taste delicious, especially if you buy them freshly picked from a farmer’s market, they have some amazing health benefits too.

Strawberry.,Pattern,Of,Strawberrys,On,Colored,Background.

The rich dark pigments of strawberries signal that this fruit is loaded with protective antioxidants. Whilst they offer a wide range of benefits, they’re especially good for heart health.  Additionally, they help regulate blood sugar balance so are great if you’re wanting to lose weight, and their polyphenol content helps prevent unwanted diseases.

I love them just as they are but they’re also great with a little natural yoghurt, making a perfect breakfast and start to the day.

Asparagus

For some reason, asparagus isn’t everyone’s favourite vegetable.  Perhaps it’s because I know the wonderful health benefits of asparagus that makes me love it more! It’s high in antioxidants, immune boosting vitamin C and vitamin E, plus vitamin K which is needed for healthy bones and blood.

Fresh,Green,Asparagus,Pattern,,Top,View.,Isolated,Over,Green.,Food

I often recommend including asparagus in your diet because of its prebiotic fibre, feeding all the good bacteria that works so hard in the gut to keep us healthy. However, I also love the taste of asparagus, but only when it’s in season, otherwise it can be tough and tasteless.

Asparagus is great barbecued with halloumi cheese, or simply steamed, drizzled with a little butter, and sprinkled with Parmesan cheese.

Celeriac

Whilst I adore celeriac, I don’t eat it often enough because it’s not that easy to prepare!  In fact, its often called ‘the ugly one’ because of its knobbly appearance.  However, if you’ve got a sharp enough peeler, preparing celeriac is not difficult. It can then be boiled and mashed or blended into soups or casseroles.  Whilst it’s closely related to celery, the taste of celeriac is much more palatable and nuttier.

Celeriac

Celeriac has an impressive nutrient profile, being low in fat, but high in immune-boosting vitamin C and vitamin B6, together with vitamin K and manganese for great bone health. What’s not to love!

Crab

Crab is, of course, a strong-flavoured fish but is very versatile, so can be used in many ways.  Freshly caught and prepared, it is a real treat, especially if you eat it in places traditionally known for their crab. Cromer crab is a certainly one of my favourites!

Crab,Meat,Fried,Basil,On,Orange,Color,Background

Whilst it’s fairly low in fat, crab does contain good amounts of the super-healthy omega-3 fats which are essential for the heart, joints, heart, eyes, hormones, and skin. Crab also contains plenty of vitamins, minerals, and protein so it will keep you feeling fuller for longer.

Spring Lamb

Whilst I don’t eat much red meat, lamb is certainly top of my list and the taste of spring lamb is especially delicious. As with all red meat, lamb is a great source of iron, so really helps my energy levels. Plus, it’s high in B-vitamins, again great for energy, but also immunity and is a fantastic source of protein.

Lamb

Eating sufficient protein throughout the day, from a range of sources, is essential to keep blood sugar levels in balance.  Protein becomes even more important as we get older to help keep bones strong and prevent muscle wastage.  Losing muscle mass doesn’t need to be a ‘given’ as we age if we take good care of protein intake.

Easter is synonymous with lamb and is certainly a popular choice in many homes as a traditional roast on Easter Sunday.  Cook with plenty of fresh rosemary which is loaded with protective antioxidants, and garlic which is great for digestion and the immune system too.

I really hope you’ll love these spring foods as much as I do!

Stay well.

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