How to boost your immunity this Christmas

 

Christmas,Wishes,Concept,-,Key,With,Inscription,Health,On,Tag

Whilst it’s traditionally the season to be jolly, Christmas is also the time of year when colds and nasty bugs proliferate.  And this year is no exception, plus there is the ongoing risk of more Covid infections. 

It’s certainly time to boost defences this festive season and there are many ways that you can support your health through diet and lifestyle changes.

Clinical Nutritionist Suzie Sawyer shares her five top ways of boosting immunity this Christmas.

 

Take a Vitamin D supplement

In terms of supporting the immune system, this is probably one of the best defences you can employ.  With so much research on vitamin D now emerging, the essential role this vitamin plays within the immune system is unquestionable.

Yellow,Pills,Forming,Shape,To,D,Alphabet,On,Wood,Background

Whilst Government guidelines recommend a minimum supplementation of 10 micrograms daily, many people need more than this.  If possible, it’s worth having your blood levels checked by the doctor.  However, if you have lots of aches and pains or are suffering with seasonal affective disorder (SAD), chances are you may need more vitamin D for a while. In terms of diet, mushrooms are a good source of vitamin D so try to add these to your festive menus. 

Eat plenty of colour

Vitamin C is another essential nutrient to help support the immune system and it’s rich in most fruits and vegetables.  If you’re eating plenty of colour, then the chances are you’re getting sufficient vitamin C.

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

However, vitamin C is quickly lost from the body and is also utilised more during stressful times; unfortunately, as we know, Christmas can be challenging for many of us.  Why not give your vitamin C levels a boost by enjoying a daily vitamin C-rich juice including apples, celery, carrots, and parsley to really get the day off to a healthy start?

Try to ensure that as many meals as possible contain green leafy vegetables, carrots, peas, sweet potatoes, or butternut squash.  These vegetables contain beta-carotene which is turned into immune-boosting vitamin A, as needed, as well as providing loads of vitamin C.

Enjoy some R & R

Stress raises cortisol levels which in turn can suppress the immune system – definitely not what you need right now! It’s important, therefore, to try to keep everything balanced and take some time out to rest and recuperate.

A woman relaxing at christmas with her eyes shut in front of a christmas tree

This is often difficult if you have a really busy life and/or have young children demanding your attention.  However, just taking 10 minutes out to lie on your bed and do some deep breathing, meditation or listen to some music, can work wonders. 

Having a warm bath before bedtime and adding some Epsom salts which are rich in relaxing magnesium, can also have an amazing restorative effect.  Try to find what works for you and practice it every day.

Take some exercise

Moderate exercise helps to increase production of viral-fighting immune cells.  This doesn’t mean spending hours tormenting yourself in the gym, but just taking regular exercise that raises the heart rate.

Winter,Snow,Walk,Woman,Walking,Away,In,Snowy,Forest,On 

Walking is an incredibly effective form of exercise. It helps to maintain strong bones and supports your mental wellbeing.  It’s also important to do some form of resistance exercise, which is especially key for ladies during and after the menopause; women can lose as much as 30% of their bone mass after menopause. Lifting a few hand weights, doing some weighted squats, or using your own body weight in postures which form part of a yoga practise such as plank can really help.

Support your mental wellbeing

There’s so much being discussed right now around mental wellbeing which is a positive change.  However, many people are still unwilling to admit they’re struggling.  If this sounds like you, then are many walking and talking groups, or online forums you can join, which can provide much needed support. The most difficult part is admitting that you have a problem.  If you reach out, there is plenty of help available.

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If anxiety is a problem for you, then both the herbs Rhodiola and Ashwagandha are incredibly effective at calming the nerves.  They are known as adaptogenic herbs, which means they help to manage the stress response and reduce cortisol levels.  Both are available in supplement form.

Prevention is always better than cure so ramp up your immunity defences this festive season and enjoy a healthy Christmas.

Stay well.

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Create your healthiest festive menu yet! Top tips for your Christmas Dinner

A family eating christmas dinner

When it comes to Christmas menus, they are often a mix of healthy and not so healthy dishes; it is the season of treats after all!

However, there are so many foods on the traditional festive menus that are great for supporting wellbeing. Even better, they are delicious!

 

Clinical Nutritionist Suzie Sawyer shares her five delicious and healthy festive foods.

Turkey

Turkey has more nutritional benefits than chicken in many respects. Importantly, it is higher in protein and lower in fat than chicken. However, with both meats, it’s important to avoid eating the skin as this is where most of the fat sits and there are no further benefits to eating it (apart from the taste of crispy skin which many of us love!)

Roast Christmas turkey

From an immune-boosting perspective, turkey contains one third more zinc than chicken, and this is especially rich in the dark meat. Turkey also provides all of the energising B vitamins, together with potassium which is great for the heart, and phosphorus which is essential for healthy bones. There’s no need for any guilt when loading up your Christmas meal plate with turkey!

Red cabbage

Any vegetable or fruit that is deep in colour is rich in nutrients, and red cabbage is no exception. Red cabbage is loaded with disease-preventing antioxidants.

Red cabbage stewed with apples

However, all cabbage provides a plethora of nutrients including vitamin C, vitamin E and vitamin K. Uniquely, cabbage also contains a compound called S-Methylmethionine which has been found to help heal stomach ulcers and soothe pain in the gut. And if you’re struggling with acid reflux during the festive season, which is very common, then drinking raw cabbage juice will certainly help. However, there’s no problem with adding some beetroot and apple to make the juice more palatable and even healthier.

Red cabbage makes a delicious addition to any Christmas menu, prepared with apples, raisins, cinnamon, and bay leaves.

Parsnips

No Christmas menu is complete without the addition of parsnips. This slightly sweet root vegetable can be eaten instead, or in addition to, potatoes and provides a great source of fibre. Parsnips are also rich in folate, essential for the production of healthy red blood cells, and help support lung health. Additionally, they contain plenty of potassium which helps reduce blood pressure.

A bowl of roast parsnips

Parsnips clearly deliver on health and taste and are great roasted and flavoured with garlic, Parmesan cheese or coriander. Indeed, they also make a fabulous Boxing Day spicy soup with both turmeric and cumin providing the warming and delicious spices.

Cranberry sauce

Whilst cranberries can be rather sharp and sour in taste, used in cranberry sauce they certainly come alive. And they still deliver on health, providing plenty of anthocyanins – antioxidants that protect the liver from free radical damage. Even better, these antioxidants also have a protective effect on overall health.

CRanberry sauce in small ceramic jug and cranberries on wooden board

Cranberries are also well-known for their ability to help prevent and treat urinary tract infections because they stop any bacteria from hanging around internally.

Every turkey needs some accompaniments and cranberry sauce provides a very worthy and healthy partner.

Chestnuts

No nut conjures up feelings of Christmas more than chestnuts! If you’re lucky enough to have an open fire, then you can’t miss out on roasting these delicious nuts. And once they’re roasted, chestnuts are certainly easier to extract from their outer shell.

Chestnuts are naturally rich in immune-boosting zinc, energising iron and bone-loving manganese. They are also rich in complex carbs so will certainly hit the spot if you’re feeling in need of a snack between meals.

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Of course, chestnut is the main event in chestnut stuffing which can quite happily be vegan with the addition of mushrooms, onions, garlic, oregano, and sage. All these additional ingredients provide immune-boosting antioxidants, and plenty of warming herbs to help protect the body against any nasty viruses floating around.

And chestnuts don’t just need to feature in savoury recipes; they work really well with chocolate made into a cake or as a cream to pour over some decadent poached pears (also now in season).

So, enjoy your festive feast and include some of these health-giving foods for an extra wellbeing boost!

 

Stay well.

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Seasonal eating in November

Vegan,Diet.,Autumn,Harvest.,Healthy,,Clean,Food,And,Eating,Concept.

In the same way that we feel the outer effects of the changing seasons, especially when the temperature drops, the body also feels the disruption internally.

For this reason, nature has very thoughtfully provided seasonal foods to support the body the best way that it can.

Clinical Nutritionist, Suzie Sawyer, shares three delicious seasonal foods, perfect for now.

 

Goose

Whilst there may be a ‘run’ on turkeys early this year, there has been little mention of goose. So, it may be worth changing things up a little this year, both for traditional Christmas fayre, and for pre-Christmas celebrations.

Whilst goose meat is much higher in fat than turkey, much of it is lost during cooking.  However, the fat content is still comparable to many cuts of red meat.

Roasted goose on a plate

In terms of nutritional content, goose is a rich source of iron, which is frequently deficient within the UK population, especially in young women.  Plus, protein content is the same as turkey (really good) at 20 grams per 100 grams. From a mineral perspective, it’s high in bone-loving phosphorous, plus goose delivers plenty of energy-giving vitamins B1 and B6.

Roasted goose is delicious. Consider including roasted chestnuts both for their wonderful, slightly sweet taste but also rich nutritional value. Chestnuts are particularly high in trace minerals that are essential for overall health.

Butternut squash

Butternut squash is probably one of the most popular of the squash family, with other members including pumpkin, cucumber, and courgette. As with all root vegetables in season at this time of year, butternut squash provides a great source of sustained energy, plus it’s low in fat and high in nutrients.

shutterstock_226218175 butternut squash Dec15

As with all the orange-coloured vegetables, they’re a rich source of beta carotene which is turned into vitamin A as needed by the body.  Vitamin A is essential for good vision (especially night vision), the immune system, healthy skin, and protecting mucous membranes, especially those associated with the lungs.

What to do with butternut squash?  There’s certainly no shortage of options.  They add an amazing flavour to risottos, soups, pasta, and curries. They are also simply delicious baked and mashed with some cinnamon or nutmeg and a little cream, for a real treat.

Mackerel

With the UK population being wildly deficient in the essential omega-3 fats, mackerel could really help improve the nation’s health in this respect.  Mackerel is not only a great source of omega-3s but also the minerals zinc and selenium (both also lacking).  Selenium is essential for good heart health as are the omega-3s. Plus, mackerel does provide some much-needed vitamin D, especially through the winter months. Even better, mackerel is often fished from UK waters.

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

Of all varieties of fish, mackerel probably has one of the strongest flavours, therefore works really well with other equally strong ones, including various spices. Sharp flavours such as lemon complement well. Because mackerel is fairly rich down to its fat content (predominantly the omega-3s), then rich, buttery sauces are certainly not recommended.

So, enjoy some wonderful flavours and amazing health-giving nutrients by eating seasonally this November.

Stay well.

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Cycle to Work Day: how to boost your energy levels

Close up of a bike's water bottle in situ

With National ‘Cycle to Work’ day being celebrated today, it’s a great time to focus on upping your energy and fuelling your rides. 

Whether you’re going to actually cycle to work, or just want to feel more energised for your workouts or in your everyday life, there are some great nutrient-rich foods that can help.

Clinical Nutritionist Suzie Sawyer shares her five top foods for feeling more energised.

Blueberries

Delicious and in-season now, blueberries are going to provide great energy and an excellent start to the day, especially if you’re planning on cycling to work. Blueberries are a low glycaemic fruit, meaning they won’t adversely affect blood sugar balance and you’ll enjoy sustained energy throughout the day.

A wooden bowl of blueberries

Blueberries are often referred to as ‘super foods’ because they are packed with nutrients.  Importantly, their beautiful rich, dark colour signifies plenty of antioxidants, which help protect the body against the ageing process and degenerative diseases.  Why not enjoy some with your breakfast with some natural yoghurt and ground flaxseeds for a perfectly balanced start? Alternatively, they make the perfect accompaniment to oats (my next energy-giving food recommendation).

Oats

Another low glycaemic food, partly down to their rich fibre content, oats are loaded with energising B-vitamins.  However, look for ‘whole’ oats that have not been refined to gain full benefit.  Any refining strips out fibre and nutrients.

A bowl of oats

Oats contain plenty of trace minerals, especially magnesium which is also needed for energy production.  In short, they’re real powerhouses!  Oats are great soaked either in some plant or dairy milk and a little apple juice for flavour to make ‘overnight oats’.  Take them out of the fridge the next morning, pop on some yoghurt and berries. Either eat before your journey to work or when you arrive, and you’ve got the perfect start to your day.

Brown Rice

As with all whole grain foods, brown rice is great for encouraging sustained energy.  It’s rich in fibre and high in nutrients, especially those energising B-vitamins.  Brown rice has a much higher nutrient profile than white, because it hasn’t undergone any refining process. Furthermore, it can really help on a weight loss journey because it balances blood sugar levels and is very low in fat.

Brown rice with salmon fillet amd vegetables

The nutrient content of brown rice is equally as impressive with not only high levels of B-vitamins but a great range of essential trace minerals.  Of note is zinc which is needed for over 300 different enzyme reactions in the body to keep it firing on all cylinders. Serve brown rice as an accompaniment to any protein such as fish or chicken or serve cold the next day with plenty of salad vegetables.

Bananas

Bananas are many people’s ‘go-to’ when it comes to the need for quick energy.  Although high in complex carbs, the riper bananas have a higher sugar content, delivering a fast-release boost, hence they are popular with sportspeople.

Whole bananas and diced banana

Bananas are especially high in vitamin B6, much utilised for energy release but they also contain loads of potassium which is great for the heart.  As they are high in starchy carbs, bananas will keep you going all day and will also help you burn up those hills if some happen to be on your cycle route to work.

Sweet potatoes

Sweet potatoes have a much higher nutrient profile than traditional white potatoes.  That’s not to dismiss white potatoes from the diet as they still have a place, but sweet potatoes have the edge when it comes to delivering sustained energy.

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It’s all down to the complex carbs which keep blood sugar in balance and energy buzzing. Furthermore, sweet potatoes are rich in beta carotene, which is turned into vitamin A in the body, essential for immune health.

You can eat sweet potatoes in the same way as white potatoes; mashed, chipped, jacketed, take your pick, and enjoy with a topping or foods of your choice.

So, whether you’re cycling to work or just want more energy, add these five foods into your diet and feel your energy soar!

Stay well.

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Celebrating tomatoes

shutterstock_454912315 tomatoes Mar17

It’s British Tomato fortnight, acknowledging everything that is great and healthy about tomatoes.

Known as the ‘Apple of Love’, tomatoes are technically a fruit rather than a vegetable, with the affectionate name originating from the Italians.  However, it was actually the Mexicans that first made the discovery of this wonderful fruit.

So, what is so fabulous about tomatoes?  Clinical Nutritionist Suzie Sawyer tells all.

Nutritional low-down

Whilst tomatoes are rich in antioxidants, they are a great source of many of our essential nutrients.  Tomatoes provide a very good source of immune-boosting vitamin C, one of our busiest vitamins. They also contain he B-vitamin biotin, often called the beauty vitamin because of its beneficial effects on hair and skin, plus heart loving vitamin E and potassium. Indeed, they have a wide and varied nutritional profile.

shutterstock_203320249 tomato salad June15

You can find red, orange or yellow tomatoes and whilst all colours have nutritional merits, it’s red tomatoes that deliver on all fronts.

Antioxidant power

Tomatoes are rich in conventional antioxidants vitamin A, vitamin C, and vitamin E (in the form of carotenoids) and zinc and manganese. But it is carotenoids that really deliver antioxidant power.

shutterstock_186831911 tomatoes in heart shape Feb20

There has been much research carried out on the carotenoids that are abundant in tomatoes, namely lycopene, beta-carotene and lutein. And it’s specifically lycopene that has been found to have wonderful benefits for heart health. It appears that lycopene can help reduce levels of harmful fats in the blood, a major cause of cardiovascular issues.  Tomatoes can help reduce levels of cholesterol, an accumulation of which is a major cause of atherosclerosis, as well as managing platelet activity in the bloodstream, helping fend off blood clots.

Lycopene has also been much studied in relation to male prostate health, again with very positive outcomes, and huge quantities of tomatoes don’t need to be consumed to gain some real benefits. Plus, the antioxidant power provided by beta-carotene is great at protecting the skin from sun damage.

How to eat them

The carotenoids are fat-soluble nutrients which means they are best absorbed with other fats.  The Italians certainly understood how to get the best out of tomatoes by eating them with olive oil.  Interestingly, lycopene is very well absorbed when tomatoes are made into a sauce or paste that contains some olive oil.

shutterstock_175597250 soup June15

One of the healthiest recipes is to make soup from ripe tomatoes. The soup can be made with carrot, celery, and onions (fried in some olive oil), vegetable stock and tomato puree.  It has all the right ingredients for producing one of the best ways of gaining all that’s great about tomatoes nutritionally.

shutterstock_663551029 spaghetti and tomato sauce Sept17

If you want the real taste of Italy, then spaghetti with tomato sauce including some chillies, shallots and basil, with some torn mozzarella to serve, is really going to make the mouth water.

So, celebrate this wonderfully nutritious jewel in the fruit basket and get creative with tomato recipes!

Stay well.

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Easter eating: healthy and delicious dishes to enjoy

shutterstock_1676194471 easter family Mar21

Traditionally Easter is a time when we see friends and family and enjoy various gatherings.  Whilst it’s not going to be possible in quite the same way this Easter, it’s still a great opportunity to enjoy some wonderfully healthy, tasty dishes and treat yourself.

Whether you enjoy a traditional roast or would like to try some vegetarian alternatives, there is lots of in-season food on offer.

Clinical nutritionist, Suzie Sawyer, shares her favourite recipes for an Easter Day treat!

Start the day right

Whilst many people love the great British breakfast fry-up, this is very high in calories and fat and can make many of us feel really bloated. Eggs, of course, are the food of the Easter celebration, so before you tuck into the chocolate variety why not start the day with a traditional Easter breakfast of boiled eggs. In fact, eggs make a great breakfast whatever day it is.

shutterstock_374871019 boiled egg Mar21

Eggs are a great source of protein, delivering all the essential amino acids, helping balance blood sugar levels, whilst keeping you feeling fuller for longer without bloating.  Why not serve them with some sourdough bread, which is much kinder to the digestive system and really tasty too.  And don’t forget to find your marker pens and decorate the eggs before you enjoy them!

Lunchtime roast

For many, Easter is not complete without eating roast lamb.  British spring lamb, as the name suggests, is at its best right now.  Lamb is an intrinsically fatty meat, so it’s good to try and cook a leg which is naturally lower in fat.  It’s a great source of protein but also rich in immune-boosting zinc, plus it contains some omega-3 fats at higher levels than grass-fed beef.

shutterstock_446946859 roasted lamb Mar21

To further boost the immune system and to enhance the great natural taste of the meat, roast the lamb with some garlic and rosemary which are natural accompaniments. Serve it with some Jersey Royal potatoes (also in season right now) which are rich in nutrients, especially vitamin C. Add some delicious broccoli, stir fried with sesame seeds, and glazed carrots.  Both vegetables are rich in antioxidants to further protect the immune system.

shutterstock_1183271935 cauliflower cheese Mar21

And for the vegetarians, why not bake some in-season vegetables such as cauliflower, broccoli and spinach with a cheese and chive sauce.  This dish would work well as a vegetable side and a tea-time treat too.

Dinner delights

shutterstock_1516787810 roasted ham Mar21

Roasted ham is another traditional favourite at Easter.  If you’re wanting to relax after lunch why not cook the ham ahead of time and serve cold.  How about using wraps rather than bread and add some lovely salad vegetables, especially sweet tomatoes which complement the ham well.  Tomatoes are loaded with lycopene which is another powerful antioxidant and great for the immune system.

shutterstock_238145404 vegetarian pie Mar21

Easter is all about colour so vegans and vegetarians can embrace the colours of the rainbow with a carrot, sweet potato, celeriac and beetroot pie.  All vegetables are in season, providing a nutritional feast.  The more colourful your vegetables the more nutrients you’ll be eating.

Sweet Treats

shutterstock_1016929156 hot cross buns Mar21

Why not make some easy Easter biscuits so you can have a little sweet treat and the younger members of the family can join in with the baking?  And of course, no Easter is complete without sone hot cross buns.  They don’t take too long to prepare and cook, and you can use gluten-free flour for those that can’t tolerate gluten.  Why not use brown flour rather than white, which contains some energising B-vitamins and won’t upset blood sugar too much.  They’ll make a great snack the next day too.  And for the vegans, hot cross buns are great made with almond milk and a dairy-free spread.

So, make the most of your Easter eating and enjoy some of these healthy and nutritious dishes.

Stay well.

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Five nutrients to maximise your health this spring

Fruit and vegetables in the shape of a

It’s National Nutrition Month highlighting how important good nutrition is for our overall wellbeing. Eating the right foods containing the right nutrients can really help us to reach optimal health. 

Whilst the body needs 45 different nutrients daily (including water), there are some that really lead the field.

Clinical Nutritionist, Suzie Sawyer, share fives of the best.

Magnesium

Whilst all nutrients work synergistically, some get involved more than others and magnesium is one such mineral. It is essential for energy production, protein formation and cellular replication (aiding cell renewal) and is involved in 300 different enzyme reactions: it’s certainly busy!

A range of foods containing magnesium

Magnesium is primarily found in bones and muscles, as well as soft tissue and body fluids (it is a key electrolyte).  Interestingly, whilst it’s needed as part of our energy-producing mechanisms, magnesium is also known as ‘nature’s natural tranquiliser’ helping rest and relaxation. The truth is that magnesium helps the body’s metabolic processes in terms of long-term energy production rather than creating a quick burst.  It’s also essential for the proper functioning of the entire cardiovascular system and can help manage high blood pressure or issues with heartbeat irregularities.

Green vegetables and whole grains are your friends when it comes to upping magnesium levels – the more the better!

Zinc

Zinc competes with magnesium in terms of how busy it is in the body: it is responsible for over 200 different enzyme reactions and is found in every cell.  It’s also essential for the proper action of many hormones throughout the body but tends to gain fame for its essential work within the immune system, keeping white blood cell levels in good order.

Zinc is also essential for both men and women in terms of fertility; women prior and during pregnancy to ensure proper foetal development and in men for testosterone production and sperm formation and motility.

A range of foods containing the mineral Zinc

Unfortunately, it’s very often deficient in both men and women, partly because good food sources are seafood and nuts and seeds, which many people don’t eat.  Oysters are the shining light as the best source of zinc, but whole grain foods such as oats, buckwheat and whole-wheat bread still contain acceptable amounts.

Vitamin C

One of our key antioxidant vitamins, it’s also probably the best known.  Vitamin C shot to fame when our famous sailor Captain Cook solved the deficiency disease of vitamin C, scurvy, by giving the crew lemon and lime juice. This also helped better understand the key role of Vitamin C in strengthening blood capillaries.

Vitamin C is essential for immune system function, helping the body manufacture our main structural protein collagen. It also helps fight off free radical damage, protecting us from degenerative disease and premature aging.

A selection of fruit and vegetables high in Vitamin C

Being water soluble, it’s not stored in the body and therefore needs eating regularly throughout the day. Luckily though, it’s widely available in many fruits and vegetables with the best sources being red peppers, guavas, kale and broccoli.

Vitamin D

Thankfully, vitamin D is now on the radar for most of us, having been found to play such an essential role within the immune system as researched before and during the COVID pandemic.  The issue with vitamin D is that very little is available in foods. Our main source is via sunlight on the skin, which of course is in short supply during the winter months, especially in the northern hemisphere.  Interestingly, it’s now been discovered that we need much more than originally noted in order to keep us optimally healthy.

A range of foods containing vitamin D

Let’s not also forget the essential role vitamin D plays alongside calcium in bone, muscle and teeth health.   We need to take heed of Public Health England advice and supplement with 10 micrograms daily all year round.  Do be aware though, that much research has been carried out on the benefits of higher amounts so take advice on individual needs from your healthcare provider.

Iodine

Iodine is not as well-known as the nutrients discussed above, but equally as important to our health.  Even though iodine is only needed in micro amounts, a deficiency can lead to symptoms, especially involving the thyroid gland and its hormones. However, iodine is also needed for a healthy pregnancy, for the foetus to grow and develop correctly, and for brain function.

A range of foods containing iodine

The best source of iodine is from dairy foods. But if you don’t do dairy it is also found in seaweeds such as kelp and dulse which can be bought in their dried form and added to soups, stews and stir-fries.

So, celebrate National Nutrition Month and aim to get more of these nutrients into your diet every day!

Stay well.

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Seasonal foods for springtime health and happiness

A happy woman in from of a blossom tree showing spring time

Spring generally brings lots of positive energy both for the mind and body.  And this Spring is no exception when it looks like we’ll finally have a little more freedom and there’s even more to celebrate! 

It’s always best to eat seasonally in order to enjoy the best tastes, textures and nutritional benefits.

Clinical Nutritionist Suzie Sawyer shares her five favourite seasonal foods this Spring.

Celeriac

Closely related to the celery family, celeriac delivers many of the same nutritional benefits as celery.  Despite its rather unkind nickname ‘the ugly one’, celeriac has a slightly nutty flavour without any excessive salty taste.

Celeriac on a table

Celeriac is high in heart-loving potassium and can help reduce high blood pressure, but also contains plenty of immune-boosting vitamin C. The only downside with this vegetable is that it requires a bit of preparation, with a tough outer skin which needs cutting off.  However, it’s well worth the additional effort because celeriac is delicious mashed with butter and garlic or adds a great flavour to soups or stews.

Mussels

Fished in UK waters and at their best at this time of year, mussels never fail to deliver a wonderful taste experience, especially if paired with garlic, onions, chilli or tomatoes.  You can still smell the sea when you eat super-fresh mussels.  However, you should never eat mussels that aren’t opened after cooking.

Mussels in a pot

As with oysters, mussels are rich in zinc. This is one of the busiest minerals, being involved in over 200 different enzyme reactions within the body, so it is a very essential nutrient.  Additionally, mussels are high in selenium, a key antioxidant mineral and also needed for the immune and cardiovascular systems.  You’ll even find small levels of the super-healthy omega-3s in mussels.  And they don’t need too much cooking to produce a really delicious and warming dish.

Jerusalem artichoke

Another slightly strange-shaped vegetable it is totally delicious roasted, plus delivers an array of health benefits.  Importantly, Jerusalem artichokes contain inulin which feeds the beneficial gut bacteria. Our gut bacteria play such an important role in our overall health, especially when it comes to immune, digestive, brain and skin health.  It’s therefore important to feed the friendly guys within the gut so they proliferate as needed.

Jerusalem Artichokes

Additionally, Jerusalem artichokes are rich in energising iron and immune boosting vitamin C. They can be roasted with the skin on to retain maximum nutrients and are delicious as a side to almost anything!

Spinach

As with all green foods, spinach is rich in antioxidants which help protect the body from disease. Specifically, it’s packed with carotenoids that support the immune system and crucially, eye health.

Whilst spinach does contain some iron and calcium, these minerals are not necessarily well-absorbed down to its high oxalic acid content.  However, eating spinach with foods that are rich in vitamin C, including other vegetables, really aids absorption.

A bowl of fresh spinach leaves

Importantly, spinach contains plenty of other valuable nutrients, including vitamin C and energising folate. It works so well and easily in plenty of dishes including soups, salads, as a side lightly steamed with butter and garlic or with eggs for breakfast.

Parsnips

We often associate them with other winter root vegetables which they are, but parsnips are still in season right now and are certainly one of the tastiest of roots. Indeed, parsnips don’t really like frost, hence their taste is better at this time of year. They are slightly starchy which means they make a great alternative to potatoes. They provide plenty of fibre and also vitamin C, vitamin E and folate which helps produce healthy red blood cells.

A pile of parsnips

As with all root veggies, parsnips are very versatile and can be included in soups, pasta dishes or roasted on their own sprinkled with a little parmesan. They also make a great roast vegetable medley alongside other vegetables including carrots, sweet potatoes and onions.

So, enjoy some seasonal treats this spring and your body will benefit from the array of nutrients on offer.

Stay well.

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Nutrition for women: 5 nutrients to support your health

group of women of varying ages in a yoga class

It’s no secret that women differ from men!  That also means our nutritional needs vary and this is often bound up with hormones and how they affect us on a monthly basis.

Whilst there are a wide range of vitamins and minerals that are essential for optimal health, there are a few in particular that are important for women’s health specifically.

This International Women’s Day, Clinical nutritionist Suzie Sawyer takes a deep dive into five of the nutrients that women need most.

Magnesium

This mineral is known to be deficient generally within the UK population, but it presents even more problems when low in women.  Magnesium works as a triad with vitamin B6 and zinc (see below) but is essential in its own right for hormone balance, a healthy nervous system and bone health.  And stress burns up more magnesium so depending on how you are feeling many of us may be deficient.

A range of foods containing magnesium

Magnesium is rich in green leafy vegetables such as kale and broccoli, but also in whole grains (oats are a great source), brown rice and whole wheat foods.  Magnesium is also very relaxing and calming so can help if sleep is a problem.  Eating about six almonds before bedtime (rich in magnesium) can really encourage peaceful slumbers.

Vitamin B6

Vitamin B6 is very important for women because it’s an essential co-factor in many metabolic pathways, especially relating to hormone production.  Additionally, it’s needed to process key neurotransmitters essential for balanced mood and motivation, which are closely affected by hormonal fluctuations.

A range of foods containing Vitamin B6

Vitamin B6 is needed for production of progesterone (a key female hormone), plus it aids the detoxification processes of the liver in order to excrete ‘old’ hormones.  Vitamin B6 is water-soluble so should be eaten regularly, but is readily available in poultry, fish, bananas, soya produce, oats and wheatgerm, so there’s plenty of choice.

Biotin

Often referred to as the ‘beauty vitamin’, biotin is essential for protein synthesis, key for building hormones and for healthy skin. Biotin also helps to stimulate production of keratin which is the key protein in hair.  Unfortunately, it’s not uncommon for women to have thinning hair so having additional biotin in the diet and via supplementation can often be very successful in rectifying the problem.

Foods containing the b vitamin Biotin

Foods rich in biotin include eggs (poached egg on whole grain toast makes a great start to the day), organ meats, nuts, seeds, sweet potatoes, red meat and fish.

Zinc

Zinc is probably the busiest mineral of all because it’s involved in over 200 different enzyme reactions within the body.  Whatever the body is doing, zinc will be needed somewhere.  However, for women, it’s very important for fertility and reproduction because it’s needed to synthesise the key sex hormones.  Additionally, zinc is a powerful antioxidant so helps to produce healthy eggs but is also essential for cell division, a key part of the conception process.

A range of foods containing the mineral Zinc

Zinc has been found often deficient in women, especially teenagers and those of child-bearing age. Red meat is a great source, hence a possible reason for deficiency as less people are eating red meat or at least eating it less often. Other great sources include beans, nuts, whole grains, seafood (especially oysters) and most cereals.

Chromium

Chromium is essential for blood sugar balance which affects all other hormones.  Interestingly, women with some of the more difficult hormone issues generally have problems balancing blood sugar levels, making mood swings more of an issue too.

A range of foods containing chromium

Additionally, in research, chromium has been shown to help women with polycystic ovaries, the most common hormonal disorder affecting those of reproductive age.  This generally also means that sufferers have issues with blood sugar control, which chromium can help to improve. As well as whole grains, chromium is rich in green vegetables, poultry, many fruits and dairy products.

Once any deficiencies are plugged, women may find overall health improves significantly, so why not review your diet or consider supplementation to ensure you are getting enough of these 5 vitamins and minerals.

Stay well.

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Five foods to boost your mood this January

Two strawberries and a banana make into a happy face

January is often a month where people struggle with low mood, partly because of the dark days and cold and miserable weather.  And that’s notwithstanding the current situation. “Blue Monday”, this year on 18th January, is also supposed to be the lowest day of the year.

However, the good news is that you can put a smile back onto your face by adding some ‘feel-good’ foods to your diet.

Clinical Nutritionist, Suzie Sawyer, shares her five top happy foods.

Oats

The perfect start to the day is porridge with your choice of milk or soaked overnight in some apple juice. Oats are loaded with mood-enhancing nutrients.  Importantly, eating oats for breakfast avoids wheat-based cereals or bread, which can be troubling for many people’s digestion.  That’s certainly going to disrupt mood too.

Porridge topped with bananas and blueberries

Oats are high in B-vitamins which, as well as helping with energy production, are needed to produce brain neurotransmitters responsible for mood and motivation.  They are also high in the calming mineral magnesium (great for stress-reduction) and keeping your blood sugar levels in balance, thereby keeping you smiling!

Bananas

One of the easiest and tastiest snacks, bananas contain the amino acid tryptophan, which is needed to produce our happy hormone, serotonin.  They are also high in vitamin B6, essential for the body to produce tryptophan which in turn helps to make serotonin, so it’s a win-win situation.

Whole bananas and diced banana

Whilst they’re a great snack and can also star in delicious banana bread, bananas are high in starch so are best eaten in moderation as a treat, rather than every day.  Plus, their sugar release is better balanced when eaten with protein, so they partner well with mood-boosting walnuts which are high in omega-3 fats.

Salmon

On the topic of omega-3s, salmon is one of the best food choices for getting some of these super-healthy fats into your diet.  Omega-3s are essential for brain function, particularly getting neurotransmitters to fire correctly, so will help support your mood.  Plus, they’re needed for great skin, smooth-moving joints, a healthy heart and eye health, so they provide plenty to smile about.

Brown rice with salmon fillet amd vegetables

Salmon is really easy to include in the diet: it’s great grilled with some lemon juice and a little butter, cooked in the oven in a foil parcel with garlic, ginger and soy sauce, or added to pasta dishes.  If you want a quick and healthy lunch, then look for tinned wild salmon. Wild salmon is best because they’re reared in a healthier way and contain more of the powerful antioxidant, astaxanthin (it’s what makes them pink), so you’ll also be supporting your immune system and the ageing process as well.

Pineapple

For tastes and memories of summer, why not bag some delicious pineapple?  If you can’t find fresh, then frozen is fine because it’s usually quickly frozen after harvest locking in all the nutrients. As well as encouraging happy thoughts of holidays (which will happen later this year!), pineapples contain some tryptophan, so they’ll also help to increase serotonin levels.

A bowl of cut up lineapple next to a whole pineapple

Pineapples also contain a special protein called bromelain which helps with digestion but has a strong anti-inflammatory action so is great for any joint pain or muscle soreness you might be experiencing.  Pineapple is delicious added to a vegetable juice for sweetness but, when eaten between meals as a snack (perhaps with some almonds), its health benefits tend to be more effective, plus it’s easier to digest.

Pumpkin seeds

Many people are not great lovers of fish which means they may not be getting their essential omega-3s.  Pumpkin seeds are a great source of omega-3s, but also immune-boosting zinc and calming magnesium.

Roasted pumpkin seeds

If you can’t face them plain, then why not very lightly roast them with some soy sauce?  That way you’ll be much more likely to eat and enjoy them and sprinkle them liberally on vegetables, salads or smashed avocado on toast (a fantastic start to the day!)

So, brighten up your January – and your mood – with some great mood-boosting foods!

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

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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

All images: Shutterstock