Nutrient Spotlight on Vitamin E

What is it important for?

A potent antioxidant -preventing oxidative damage to our cells

Protective against the development of atherosclerosis (hardening of the arteries)

Balancing cholesterol

Improving blood flow

Fertility and gestation

Reducing memory loss in the elderly

Increasing the storage of vitamin A in our body

Reducing inflammation

Hormone balancing

Anti- aging and repairing skin damage

Did you know…...?

Vitamin E is a term used for 8 different nutrients, all of which are dissolved and stored in fat throughout the body.

So how can we include it in our daily diet?

Spinach, asparagus, avocado, sweet potatoes, peas , carrots, tomatoes, bananas, blackberries

Seeds and nuts e.g. sunflower seeds, almonds, walnuts, cashews, hazelnuts

Sesame oil, olive oil, avocado oil

Lima beans, chickpeas

Oatmeal, wheat germ, rye, brown rice

Butter, salmon, beef, egg yolk

An easy vitamin E rich recipe idea...............

Super E Smoothie

Place the following ingredients in to your smoothie maker or blender:

A handful of spinach,

2 handfuls of frozen mixed berries,

Half an avocado,

Approximately 6 chunks of cantaloupe melon or pear, 

1 tablespoons of sunflower seeds,

A large glass of water ( this can be adjusted depending on how thick you like it)

Blitz for approximately 20 seconds 

Pour into a glass and polish off for breakfast!

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you feel you could and should be feeling better and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

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Nutrient Spotlight on Potassium

What is it important for?
•    Blood Pressure regulation
•    Muscle contraction and function
•    Cardiovascular health
•    Nerve and heart function
•    The maintenance of our cell walls
•    Regulation of fluid balance within the body
•    Supporting bone health
•    The production of some hormones (FSH, ADH and aldosterone)
•    Making proteins to be used in the body
•    Helps to prevent the formation of kidney stones

Did you know…...? 
Approximately 37% of the western population is at risk of potassium deficiency

So how can we include it in our daily diet?
•    All vegetables contain potassium in varying amounts.
•    Dark green leafy vegetables including Swiss chard, spinach, bok choy, broccoli  
•    Colourful fruit/ veg; beetroots, carrots, tomatoes, squash, cantaloupe melon, papaya
•    Beans and pulses; lima beans, pinto beans,  soy beans, kidney beans, lentils
•    Seeds and nuts;  sunflower, almonds ,pecans
•    Wholegrains; millet, brown rice

An easy potassium rich recipe idea...............

Quick lentil and veg curry

•    Melt some coconut oil in a pan and sauté a chopped onion finely chopped ginger and garlic
•    Throw in a few teaspoons of fennel seeds, turmeric powder, ground coriander, ground cumin and garam masala and stir. 
•    Sauté this for a few minutes before adding a tin of coconut milk and some vegetable stock and bring almost to the boil
•    Add some chopped squash and carrots and simmer for about 15 minutes
•    Then add a large chopped tomato and 2 cups of (rinsed) red lentils and continue to cook for around 10 minutes
•    Turn off the heat and add a few big handfuls of leafy green veg such as spinach or chard and stir through.
•    Serve with brown basmati rice and enjoy! 

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you feel you could and should be feeling better and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

If you are interested in receiving recipe inspiration, top tips and the latest nutrition news, sign up to my newsletter at and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

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Nutrient Spotlight on Vitamin B5 (pantothenic acid)

What is it important for?

•    Improves our body’s resistance to stress
•    Allows us to produce energy from fats, carbohydrates and proteins
•    Involved in production of acetylcholine; vital for memory and concentration
•    Needed to make our antibodies
•    Strengthens our immune system
•    Used to manufacture red blood cells
•    Decreases lactic acid accumulation and helps to prevent muscle fatigue
•    Necessary for building our body proteins  
•    Involved in hormone production

Did you know…...? 

Most of the vitamin B5 we obtain from foods, is absorbed into our mitochondria. These provide the energy for our cells 

So how can we include it in our daily diet?

•    Avocado, mushrooms, broccoli, red chilli peppers , sweet potato, cauliflower, 
•    Seeds and nuts e.g. sunflower seeds, pecans, cashews hazelnuts
•    Lentils, garbanzo beans, split peas , black-eyed peas, soy beans
•    Oatmeal, buckwheat flour, rye flour, brown rice, wild rice
•    Eggs, beef , pork, chicken, fish

An easy vitamin B5 rich recipe idea...............

Buckwheat Tortillas
•    Mix 250g buckwheat flour with one egg and 750ml water to make the batter and leave to sit for half an hour
•    Melt some coconut oil or butter in a frying pan and ladle some batter into the pan
•    Brown the underside of the tortilla for 1 or 2 minutes before turning over and browning the other side
•    Pack with vitamin B5 rich foods including sautéed mushrooms, chilli pepper, beans or fish (use some onion,  garlic and spices to enhance  the flavour)
•    Top with some hand mashed avocado, roll your tortilla and enjoy!

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you feel you could and should be feeling better and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

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Nutrient Spotlight on Magnesium

What is it important for?

•    Relaxing all the muscles in our body
•    Providing nervous system support, especially when anxious or stressed
•    Immune system support
•    Involved in blood sugar regulation
•    Maintenance of heart muscle
•    Supporting bone health
•    Regulating unwanted inflammation
•    Role in energy production

Did you know…...? 

70% of tissue magnesium is stored in bones and teeth

So how can we include it in our daily diet?

•    Dark green leafy vegetables including spinach and chard
•    Seeds and nuts e.g. pumpkin, sesame, sunflower, almonds ,cashews
•    Beans e.g. black beans, navy beans, soy beans
•    Quinoa

An easy magnesium rich recipe idea...............

Quinoa salad 

•    Cook a portion of quinoa as per pack instructions but add a teaspoon of miso paste while it cooks
•    Add a handful of chopped spinach , tomato, cucumber and half an avocado
•    Dress with lemon juice, sesame oil and a splash of tamari sauce
•    Sprinkle with pumpkin seeds
•    Devour!

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you feel you could and should be feeling better and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

If you are interested in receiving recipe inspiration, top tips and the latest nutrition news, sign up to my newsletter at and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

You can also join my free Facebook Group-  Fuss-Free Healthy Eating  https://www.facebook.com/groups/FussFreeHealthyEating/

More about Brilliant Broccoli!

Broccoli has such a range of health benefits that I felt it necessary to write another 'nutritional nugget' for this super green veg; so here is 'Brilliant Broccoli' part two!

Broccoli is beneficial for its cholesterol lowering properties, for providing detoxification supporting nutrients and for those individuals taking supplemental vitamin D.

Broccoli has a unique combination of 3 key phytonutrients that help to promote all the stages of detoxification. Broccoli can therefore support the elimination of unwanted toxins in our body!

Broccoli can do wonders for individuals requiring high dose vitamin D supplementation. This is because the good levels of vitamin K and beta carotene found in broccoli work together to maintain the balance of vitamin D levels within the body.

Broccoli can offer cholesterol lowering advantages, if the broccoli is cooked by steaming. This cooking method improves the binding process of the fibre to the bile acids in our digestive system. This will encourage the elimination of bile which can consequently help to lower cholesterol levels. 

The healthiest way to cook broccoli, is to first leave the cut broccoli for 1 or 2 minutes to boost its beneficial qualities, before steaming it for a maximum of 5 minutes.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Spectacular Spinach!

Spinach is bursting with a variety of nutrients which all contribute to its many health benefits. Spinach offers anti-inflammatory, antioxidant, and anticancer protection in addition to its cardio-vascular, bone and eye protective properties.

The key antioxidants in spinach (vitamin A, C, E and minerals zinc and selenium), can help to reduce excessive inflammation in the body. This can help to reduce the risk of many health conditions including cancer and cardiovascular disease.

Recent research has unveiled a new phytonutrient in spinach which is believed to give anti-inflammatory protection to the lining of the digestive tract. Thus possibly helping to alleviate conditions such as IBS, Crohn’s disease and ulcerative colitis. 

Spinach is particularly high in carotenoids which have been shown to have protective properties against progressive prostate cancer. These nutrients are also thought to play a role in preventing eye related problems.

The high vitamin K, calcium and magnesium content of spinach are great for bone health and can therefore help to protect against conditions including osteoporosis.

To cook, lightly steam or boil for 1 minute, add to soups, omelettes, and toss in at the end of a stir fry. Alternatively, try adding spinach to a spicy dhal, superfood salad, or layer up in a veggie lasagne.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Are you too busy juggling to cook a healthy meal, or to even think about what to cook?

I'm really excited to be launching my new totally free Facebook group. This is your special invite to my closed group Fuss-Free Healthy Eating. So read on to find out more and join up now to kick start your new year as you mean to go on! https://www.facebook.com/groups/FussFreeHealthyEating/

Do you find it hard to know what you should be feeding your family? Are you too busy juggling to cook a healthy meal, or to even think about what to cook? 

If you’re struggling with fussy eaters, pasta obsessives, sugar addicts or veggie refusers, or you simply want tips on healthy food that has your family coming back for seconds, then this group is for you!

I’ve been through all these battles with my children, and I know how hard it can be. So I’ve set up this group to help us work together to overcome the food challenges we face as parents.

My aim is to create a community of like-minded people who can inspire each other with easy recipe ideas, sneaky tips and useful information on how to feed your family well. It’ll be so exciting to share what works and remind ourselves that food really can be tasty and quick to prepare as well as being healthy. 

I’m also planning to invite some specialists in their field to join the conversation and share their knowledge with us.

So let's get together and share what we know, so that we and our families can all be healthy, happy and well nourished.

If you know someone who will benefit from this group then you can add them to the group once you are a member or feel free to forward this email

https://www.facebook.com/groups/FussFreeHealthyEating/

Unbelievable Onion!

As a member of the allium family, onions are characteristically rich in sulfur compounds. These give this family of vegetables their pungent smell and taste. Onions have diverse health benefits and are so easy to include in our daily cooking.

Research suggests that regular intake of onions can help reduce the risks of some forms of cancer, in combination with a diet rich in fruit and vegetables. It is also believed that that eating onion regularly supports the cardio vascular system. Onion is thought to have anti-clotting properties, which can prevent unwanted clumping together of blood platelets. Additionally, the sulphur compounds appear to help lower cholesterol and triglycerides, providing protection for the blood vessels and the heart.

The high sulphur content appears to support connective tissue in the body and onion is also believed to protect our bone density. This is especially helpful for post menopausal women.

A unique sulphur molecule found in onion may help to reduce unwanted inflammation. Additionally, the many antioxidants present in onions provide further anti-inflammatory properties.

It is believed that onions are both antibacterial and anti fungal. However the strength of this activity varies depending individual varieties of onions.

Furthermore, onions contain prebiotic, which is a special fibre used as fuel by our good gut bacteria. This helps the good bacteria to flourish, which in turn provides us with many health benefits.

Onion can be included in almost any cooked savoury dish. Alternatively, raw onion can be combined with tomato and mozzarella to make a super salad or with avocado, tomato and chilli to create a spicy guacamole dip. You may even want to throw together a tasty rich onion soup.

To avoid destroying many of onions health benefits, try sauteing in a small amount of broth or water for approximately 7 minutes and garnish with a drizzle of olive oil, ground black pepper and Himalayan salt. 

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

If you are interested in receiving recipe inspiration, top tips and the latest nutrition news, sign up to my newsletter at www.marcellerosenutrition.co.uk and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

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Ravishing Radish!

This peppery tasting vegetable packs a nutritional punch when it comes to the many nutrients it contains. It is a great source of minerals namely potassium, manganese, magnesium, calcium, iron, phosphorus and zinc. 

Notably, the radish is rich in vitamin C, which is a nutrient that needs to be replaced daily. Vitamin C is a water soluble vitamin and can be dramatically reduced in the body, with stress and environmental factors such as cigarette smoke. This important vitamin aids the rebuilding of body tissues and blood vessels and is vital for immune support. 

Radishes act as a natural diuretic and by increasing the production of urine, will actively promote kidney and urinary health. Radishes contain sulphur-based compounds, which help to regulate the production of bilirubin and increase the flow of bile from the liver to the gallbladder, and into the small intestine. The radish is consequently a natural detoxifier with superb digestive supporting properties.

Radishes make a brilliant crunchy crudité, and can be grated, pickled or sliced into a tasty cabbage and radish slaw. However radishes are particularly delicious blended into a zingy dip or combined with thinly sliced beef, watercress, spring onions and ginger to create a mouth watering Japanese style roll up. 

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Brilliant Broccoli!

Broccoli contains an abundance of fabulous nutrients and is amazing for our health in so many ways. Perhaps broccoli is known best for its anti-cancer properties and so I will endeavour to explain why. 

Broccoli is exceptional as it has antioxidant and anti-inflammatory properties, along with detoxification promoting abilities. It is this special combination of attributes that are believed to help prevent cancer. 

Broccoli is rich in vitamin C, kaempferol, quercetin, carotenoids, vitamin E and zinc. These anti- oxidants neutralise harmful free radicals and hence reduce oxidative stress in the body. 
The unique combination of glucosinolates found in broccoli, break down to form isothiocyanates (ITC’s). These ITC’s, help to suppress unwanted inflammatory responses in the body. Additionally, the polyphenol kaempferol reduces the effect of allergy associated substances, consequently reducing chronic inflammation in our body.

What’s more, ITC’s help to regulate the detoxification process in the cells of our body. This ensures we are eliminating harmful substances which can accumulate and then contribute to the development cancer.

Broccoli is fantastic in soups, omelettes and stir fries or just lightly steamed to retain its nutrients. Top tip: store your unused stems in the freezer to use in a quick blended vegetable soup.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Classy Cavolo Nero

Otherwise known as Tuscan kale, cavolo nero has its own rich, intense flavour. This relative of kale packs a punch in terms of nutrients containing vitamins A, C and K, the minerals calcium, manganese, and iron and a variety of antioxidants.

As with other cruciferous vegetables cavolo nero is rich in sulphur containing phytonutrients. These help the liver to process toxins so that they can be excreted. It is thought that this activity contributes to the vegetable’s anti-tumour properties and may help to prevent a number of cancers.

Early findings suggest that cavolo nero may have neuro-protective effects on people suffering from multiple sclerosis, but further research is needed to identify the mechanisms.

The antioxidants lutein, zeaxanthin and beta-carotene, present in cavolo nero, are especially beneficial for eye health. Research indicates that these nutrients may help to protect against age-related macular degeneration.

This versatile vegetable can be sautéed or steamed, tossed into stir-fries, salads or smoothies. It will especially impress sautéed with onion, rosemary, chilli and garlic to create a delicious, antioxidant boosting dish.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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My 3 Top Nutrition and Lifestyle Tips for Avoiding the Autumn Blues

Now that we have moved into autumn, it's important to ensure that we are optimising our mental health as well as our physical well being.

Here are my 3 top tips to avoid feeling low during these long dark nights and gloomy days!

1. Eat plenty of foods containing omega 3 fatty acids.

Omega 3 is scientifically proven to support brain health and reduce the risk of depression and anxiety. The best sources of omega 3 are oily fish e.g. salmon sardines, anchovy’s mackerel and herring. Omega 3’s is also present in flax (linseed) and chia seeds. The seeds should be ground to benefit from their omega 3 content. 
If you do not regularly consume these foods you should consider supplementing with a good quality Omega 3 fish oil supplement which has been tested for its purity. Vegan/vegetarian omega 3 supplements can also be obtained which are derived from algae.

2. Optimise your vitamin D levels. 

Scientific studies have found an association between low vitamin D levels and Seasonal Affective Disorder (SAD) and depression.
Small amounts of vitamin D can be obtained from foods including eggs, butter and oily fish but most of our vitamin D comes from sun exposure. We are unable to absorb vitamin D from October to May in the UK, so supplementation is important. Now even Public Health England have confirmed we should all be supplementing (after us Nutritional Therapist have been banging on about it for years!)

3. Get physical!  

You don't have to be a gym member; regular vigorous walks for a minimum of 30 minutes are particularly beneficial for releasing endorphins. Endorphins trigger a positive feeling, (as well as reducing the perception of pain) and are known to boost mood, reduce the risk of depression, relieve stress and enhance pleasure and relaxation.

If you are feeling low, lacking in energy or need help with another health condition, please contact me to book a 20 minute complementary phone consultation on email@marcellerosenutrition.co.uk or 07961 166582

You can also sign up to recieve more nutrition tips, inspiration and news at the bottom of this page http://marcellerosenutrition.co.uk/

Punchy Parsnips!

Parsnips belong to the same family as parsley, celery and carrots and have a distinct sweet flavour that adds depth to many dishes. Surprisingly, parsnips are also packed with a number of health promoting nutrients.

Parsnips are high in soluble fibre which provides many health benefits. High fibre in the diet is associated with a lower risk of diabetes, reduced blood cholesterol and helps prevent against heart disease. The high levels of soluble fibre also allow you to feel full up, by preventing the release of the hunger hormone ‘ghrelin’. The fibre in parsnips will also contribute to a healthy and efficient digestive system.

Additionally, parsnips contain folate which is essential for nervous system health and can reduce the risk of depression. It is also vital for preventing neural tube birth defects in infants. 

Parsnips contain good levels of the mineral potassium, which can help to reduce the risk of strokes and high blood pressure. It is essential for the skeletal system and our smooth muscle function.

Furthermore, nutrients including vitamin C and E provide great antioxidant support helping to ‘mop up’ unwanted circulating free radicals. Additionally, vitamin C provides benefits for the skin, bone, teeth, blood vessels and immune system. Be sure to eat parsnips while fresh to benefit from the higher vitamin C content. 

Enjoy parsnips pureed, mashed or roasted and include in soups, stews or a warm hearty salad.

 

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Savour the Flavour of Kohlrabi!

This nutrient packed vegetable will add crunch to any dish! As part of the brassica family, kohlrabi has a sweeter more mellow flavour that its veggie relatives, cabbage and turnip.

Kohlrabi’s nutrient content includes vitamins minerals and phytonutrients. The calcium magnesium, phosphorus, manganese and potassium contribute towards kohlrabi’s bone supporting properties. 

Furthermore, the glucosoinolates (found in all brassica vegetables) are thought to have anti- cancer benefits. These nutrients will be especially potent when eating fresh, raw kohlrabi, due to increased enzyme activity. However, when adding to a cooked dish, chop the kohlrabi and allow it to sit for around 10 minutes first, to optimise these health benefits.
 
This is a versatile vegetable; to prepare, just peel off the outer tough layer of the bulb with a veggie peeler. kohlrabi is delicious grated into a cold ‘rabi-slaw ‘, sliced into a crudités or chopped into salads. It may also be blended into a vegetable soup, roasted with sweet potato, carrots, peppers and squash, stir-fried or steamed.

Alternatively, mix grated kohlrabi with beaten eggs and ground almonds and pop in a pan with some coconut oil to create tasty ‘rabi fritters’.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Perky Peppers!

Red, yellow, orange, purple, brown or black, these crunchy vegetables will add a splash of colour and some flavoursome tang to any dish.

Peppers are believed to contain 30 different types of carotenoids and a number of flavonoids in addition to an extensive array of vitamins and minerals. 

This potent mix of phyto-nutrients provides excellent antioxidant and anti-inflammatory  properties. The carotenoids lutein and zeaxanthin found in peppers are present in high amounts in the retina of the eye. These special nutrients offer protection to the eyes against oxygen related damage.

Peppers also contain two times the amount of vitamin C found in oranges which will offer further antioxidant protection.

Regular intake of antioxidants can reduce the risk of chronic inflammatory conditions including cancer. However it is also the sulphur compounds found in peppers that have further anti-cancer benefits.

Savour in soups, salads or stews; stuff, sauté or steam fry.  Add to frittata, fajitas or simply enjoy your peppers raw with a delicious healthy dip.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Powerful Pears!

Whether green, red, yellow or gold, pears are rich in a variety of nutrients including vitamin C, and K, copper, fibre and a wide array of phyto- nutrients.

To reap the benefits of the pear’s antioxidant content, be sure to eat the skins which contain up to four times as many phyto-nutrients than the flesh. Furthermore, half of the pear’s fibre is contained in the skin.

The soluble and insoluble fibre content of pears has many health benefits. Fibre in the diet can reduce the risk of Type 2 diabetes by helping to regulate blood sugar levels. The fibre binds with bile acids in the gut which will help to regulate cholesterol production. High fibre in the diet helps to reduce the risk of many gut problems and helps with the general digestion and the comparatively lower acid content in pears is also believed to assist with this. Moreover, a healthy gut ensures that toxins are flushed out of the digestive system more effectively. Additionally the fibre found in pears may help you to feel fuller for longer which can aid weight control.

Pears also have anti- cancer properties; the pear’s fibre binds with a special group of bile acids which help to reduce the risk of colorectal cancer. Furthermore, it is the phyto-nutrients in pears that have been show in studies, to reduce the risk of stomach cancer.

The antioxidants and anti-inflammatory properties of the phyto- nutrients contained in pears will help to prevent many other chronic conditions including heart disease.

Pears are delicious in smoothies, sorbets and chopped into salads. They are wonderful teamed with blue cheese, chopped into your morning porridge or poached to create a decadent desert.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Delicious Homemade Fish Burgers

Homemade fish burgers are another way for you and your kids to enjoy fish. Rich in protein and omega 3 packed in to a fresh seeded spelt bap with avocado, tomato and a dollop of full fat natural probiotic yoghurt. To be enjoyed with sesame coleslaw and spinach salad for a boost in antioxidants, vitamins and minerals.

Recipe

Makes 6 burgers

250g cod ( diced)

250g salmon (diced)

2 large handfuls of coriander or parsley finely chopped

3cm cube of fresh grated ginger

2 cloves of garlic crushed

ground black pepper and sea salt

wholemeal or gluten free brown flour 

Combine all ingredients (except the flour) in a food processor, roll into balls, flatten into burger shapes and dip in flour. Put in fridge for at least half an hour. 

Pan fry the burgers for about 5 mins on each side  using coconut oil or butter and serve as suggested.

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Accomplished Avocados!

This ‘super- fruit’ is a must, as part of our everyday diet; it is rich in antioxidants, healthy fats and an array of vitamins and minerals.

Unlike other fruits, the avocado consists mostly of fats rather than carbohydrates. However these fats are healthy fats and can in fact be beneficial to weight management. Avocados have been found to improve the feeling of fullness and reduce body mass index.

Avocados consist of high levels of monounsaturated fats (including oleic acid), phytosterols, omega six and omega three fatty acids. The combination of these healthy fats provide excellent brain health support and these fats are also highly beneficial for cardiovascular health.

The combination of healthy fats, antioxidants and anti-inflammatory nutrients are especially useful for reducing the risk of heart disease, partly due to reducing unhealthy (LDL) cholesterol.

The phytonutrients are mostly concentrated in the green flesh just under the skin of the avocado. These nutrients include beta-carotenes, lutein and zeaxanthin; all essential for eye health and have been found to reduce the risk of macular degeneration.

Furthermore the avocado can promote the absorption of beta-carotene's and improve the conversion of beta- carotene to its active form -vitamin A. The fat content of the avocado will also help with the absorption of all fat soluble vitamins (A, D, E and K.)It would therefore be prudent to consume avocado at the same time as other nutrient rich foods.

Avocado will certainly invigorate any salad and can also be enjoyed for breakfast as a spread on wholegrain toast, as a guacamole dip or blended with kale, frozen berries, banana, mixed seeds and coconut milk in to a delicious, creamy smoothie.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Blooming Blackcurrants

These home-grown, deep purple-black, shiny skinned berries, pack a serious punch when it comes to health benefits. So why is it that they are not a staple in the British diet?

Blackcurrants are bursting with phytonutrients (active compounds found in plants, shown to benefit humans when consumed).Blackcurrants are especially rich in vitamin C and contain good levels of vitamin A, and the minerals calcium, iron, magnesium, phosphorus, potassium and manganese.

Blackcurrant’s special plant nutrients include flavonoids, the pigments that give the plants their colour. One type, the anthocyanins protect fruit from the damaging effects of oxidation.

It is now known that these special nutrients also protect human cells and tissues from free radical damage and are estimated to have five times the antioxidant activity of vitamins C and vitamin E. These protective mechanisms may contribute to the blackcurrant’s particular anti-cancer properties. 

Blackcurrants’ vitamin C and anthocyanin content are especially effective at supporting the health of our body tissue; including our bones, skin, ligaments and tendons. Moreover, they improve the function of our blood vessels and may reduce the risk of developing conditions such as varicose veins, haemorrhoids and atherosclerosis.

Studies have also found that anthocyanins can help raise the levels of healthy bacteria in the gut and consequently contribute to a healthy functioning digestive system, which is important for so many aspects of our health.

Blackcurrants can be enjoyed in muffins, crumble or compote; blended into sorbets or smoothies or juiced for its nutrients. Why not start your day with a high fibre, antioxidant boost by combining porridge oats, cinnamon, mixed seeds and a variety of berries topped with your British blackcurrants?

 

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

If you are interested in reading more ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at www.marcellerosenutrition.co.uk and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

Why Go Organic?

IS IT JUST A RIP OFF, OR ARE THERE GENUINE BENEFITS? 

I had the pleasure of visiting the Field to Fork Organics headquarters recently. I write their weekly ‘Nutritional Nugget’ so it was great to see the fresh produce coming in ready to be packed.

The majority of items are seasonal and locally sourced; consequently the produce is exceptionally fresh and retains many of its nutrients. Furthermore, buying into an organic vegetable box scheme will benefit the local economy and help to reduce carbon emissions.

As a Nutritional Therapist, I am often asked if organic food is really more beneficial for our health or just a marketing ploy to rip us off!  Well, organic produce is often more expensive. However, the method of growing means that organic crops are allowed to grow at their natural rate in mineral rich soils and as a consequence studies have shown that the antioxidant levels are substantially higher in organically grown crops.

Farming methods have changed since days gone by. Conventionally grown crops, are now intensively farmed to create high crop yields at a low cost using artificial fertilizers and other methods to speed up growth. As a result our soils are now pesticide rich and nutrient poor.

Alarmingly, studies have indicated that cadmium (the toxic metal) and pesticide residues are found to be significant in non organic crops. Pesticides contain a potent cocktail of toxic chemicals. One of these chemicals, organophosphorus has been associated with developmental problems in children including autism and ADHD. Additionally, the World Health Organisation claims that glyphosate, the active ingredient in the world’s most widely used herbicide, is probably carcinogenic.

Organic meats and poultry are not treated with antibiotics and growth hormones, a common place practise in conventionally reared meat. Unfortunately, we really don’t know the long term effects of these substances when we consume them in our food.

Nonetheless, not everyone agrees with these findings. Conflicting information can be found, but it is always worth checking who has financed the research! 

Top Tip

Check out the ‘Dirty Dozen and Clean Fifteen’ list to find the worst pesticide residue offenders. (And the 15 cleanest).  This way you can prioritise the vegetables and fruits on this list to buy organic.   https://www.ewg.org/foodnews/

 If you are interested in reading my ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at www.marcellerosenutrition.co.uk and like my Facebook page athttps://www.facebook.com/marcellerosenutrition/

Tagged: organic, pestacides, herbicides, organic vegetable box scheme,cadmium, organophosphorus, glyphosate, dirty dozen, clean fifteen