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/

Astonishing Apples

‘An apple a day keeps the doctor away’; Fact or myth? Read on to see why there are plenty of truths to this old wives’ tale!

Apples provide fantastic cardio-vascular support. Not only does the soluble fibre known as pectin help to reduce blood pressure, but it also supports the balance of blood sugar levels. This is achieved by promoting insulin release and at the same time reducing the absorption of glucose into the blood stream.

Pectin will also help to promote a healthy digestive system. It is used by the healthy bacteria to sooth the walls of the gut and can help with diarrhoea.

Apples provide exceptional antioxidant and anti-inflammatory support. Quercetin, one of the best known anti-oxidants in apples, is particularly rich in the apple skins. Quercetin has been associated with a reduced risk of asthma and lung cancer, however researchers believe there may be other mechanisms at work in apples to contribute to these findings.

There are endless ways to cook with apples; Chuck them into a smoothie, juice with carrots and ginger, spruce up a salad or stuff with dried fruit and bake in the oven. But for the best healthy treat; slice the apple, spread with almond nut butter, sprinkle mixed seeds and a pinch of cinnamon and devour!

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 athttps://www.facebook.com/marcellerosenutrition/