What's so special about courgette?

Courgette also known as zucchini is a member of the summer squash family. It has some amazing health benefits; helping to balance blood sugar levels, supports eye health and has antioxidant and anti-inflammatory properties.

Recent studies have indicated that courgette is one of the riches sources of a number of health supporting carotenoids. The skin of the courgette is particularly packed with these nutrients which are especially beneficial for eye health.

Nutrients including folate, choline, zinc and magnesium and vitamins B6, B1, B2 and B3 all contribute to the blood sugar balancing benefits of courgette. Additionally, courgette is high in dietary fibre and the seeds contain omega 3 fatty acids, which further enhance these properties. By aiding insulin regulation, this combination of nutrients may offer protection against diabetes.

Courgette contains excellent levels of the mineral manganese and high levels of vitamin C which contribute to its antioxidant benefits. The omega3 fatty acids in the seeds provide anti-inflammatory benefits especially notable for the gastro-intestinal tract and cardio-vascular system.

Courgette is extremely versatile and can be grated onto salads, pureed into a creamy vegetable soup or used in chunks in a ratatouille or minestrone soup. It can be tossed into a frittata, used as courgette ribbons instead of pasta or sliced into crudités to serve with a tahini dip. Steaming or healthy sautéing in water helps retain most of the courgette’s fantastic nutrients.

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/

Beautiful Beetroot

Beetroot belongs to the chenopod family and along with other family members (including chard, spinach and quinoa) it does not fail in terms of its super nutritious benefits. Beetroot is a valuable source of folate, iron, copper, magnesium, manganese, potassium and vitamin C.

In addition, beetroot has unique pigments which function as both anti oxidants and anti-inflammatory nutrients. Researchers are beginning to look into whether these nutrients can reduce tumour growth in cancer and though in early stages, there have been encouraging results.

Preliminary studies also indicate that the unique mix of nutrients can help reduce the risk of atherosclerosis and type 2 diabetes. The B complex vitamin choline in beetroot has also been shown to reduce inflammation with regards to cardiovascular disease.

Additionally, the special pigments in beetroot are thought to help stimulate detoxification activity, consequently aiding the removal of toxins from the body.

Beetroot contains a special type of dietary fibre (as with carrots) that is particularly beneficial to our digestive tract and will offer further cardio vascular support.

Don’t forget to make use of the beetroot’s green leaves which are also highly nutritious. Beet greens are especially high in the nutrients lutein and zeaxanthin which are fantastic for eye health.

Beetroots need to be cooked delicately to retain these amazing nutrients. They can be lightly steamed and tossed in a salad with olive oil, lemon juice and goats cheese. Alternatively, this magnificent vegetable can be roasted, juiced, grated raw in to salads and blended in to soup.

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/