DNA

Ever heard of this immune, thyroid and cardio-vascular supporting antioxidant?

Selenium is an essential trace mineral and powerful antioxidant

What is it important for?

  • Supports normal thyroid function
  • Anti- cancer properties
  • Antioxidant protection
  • Improves quality of sperm
  • Cardio-vascular support
  • Helps to regulate cholesterol
  • Important for DNA repair
  • Reduces heavy metal toxicity in the body
  • Immune function support
  • Important for the production of some of protein’s building blocks in the body

Did you know…...?

Other nutrients including vitamin B, C, E and zinc improve selenium’s effectiveness and visa versa 

So how can we include it in our daily diet?

  • Vegetables and fruit; red Swiss chard, turnips and other root vegetables, garlic mushrooms,       radishes courgettes, cabbage , carrots, banana
  • Nuts and seeds; brazil nuts (one of the best sources), pecans, almonds, hazelnuts, cashew         nuts, sesame seeds, flax seeds
  • Beans and pulses; green beans, kidney
  • Wholegrains; oats,  barley,  brown rice
  • Sardines , salmon, herring, Cod oysters, lamb, beef liver, chicken, turkey, egg

An easy selenium rich recipe idea...............

No- Fuss Brown Rice Risotto
  • Heat a knob of butter and add one chopped onion
  • Sautee for 5 minutes  and add 375g sliced mushrooms
  • Cook for a further 5 minutes and add 2 cloves of crushed garlic
  • After a few minutes add 1 ½ cups brown short grain rice, keep stirring
  • Add 4 cups of broth or stock ( keep 1 additional cup of stock back), bring to the boil             and then simmer covered for about 40 minutes
  • During this time keep topping up with last cup of stock a little at a time and keep                 stirring
  • Add 1 cup grated parmesan, 2 teaspoons of tamari, salt and pepper and complete with         2 handfuls of finely chopped Swiss chard
  • Stir in the chard, remove pan from heat and serve

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

If you're not feeling your best 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/

 

This essential vitamin is vital for our brain health, nervous system and red blood cell production

Vitamin B9 is an essential B complex vitamin that naturally occurs as folate. The synthetic form of this, found in supplements and fortified foods is known as folic acid.

 

What is it important for?

Brain and nervous system support

The production of chemical messages in the brain

Wide-ranging cardiovascular support

Red blood cell production

DNA repair

The prevention of neural tube defects in newborns

Growth

Helping with mood disorders such as depression

Helping to prevent fatigue and memory loss

The conversion of carbohydrates in to fuel

 

Did you know…...?

Conditions including Crohn’s disease, ulcerative colitis and celiac disease can cause B9 deficiency and some medications can reduce the levels of B9 absorption in the body.

 

So how can we include it in our daily diet?

Dark leafy green vegetables; spinach, kale, broccoli, bok choi, parsley

Other vegetables and fruit; cauliflower, asparagus, brussel sprouts, peas, papaya

Beans and pulses; lentils, mung, lima, kidney , navy , chickpeas and soy beans

Wholegrains; barley

 

An easy vitamin B9 rich recipe idea...............

Irresistible B9 rich bean soup
Heat a pan and add some coconut oil or butter
Add one chopped onion, 2 sliced celery stalks, 1 clove of crushed garlic and 2 sliced  carrots to the pan and sauté gently until the onions have become transparent
Add 1 cup of pre-soaked navy (haricot) beans and stir in 1 litre of vegetable stock a tablespoon of tomato paste,  a few handfuls of fresh chopped parsley , and season
Cover and simmer for approx 1 ½ hours
Serve as is or blend in a food processor; then top each bowl with another handful of chopped parsley

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

If you're not feeling your best 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/

 
 

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