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

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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/