immune system

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

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Legendary lettuce

Is lettuce just the base of your salad or the crunch in your sandwich? Surprisingly, lettuce varieties contain a wide range of nutrients and including a combination of these in your diet will offer plenty of health benefits.

Each lettuce variety has its own phytonutrients and these are dictated by the colour pigments they contain. Phytonutrients provide us with unique health properties. For example green leaf lettuce contains quercetin; which can have anti-histamine effects and help prevent heart disease. Red leaves contain cyanidins, which are helpful with conditions such as diabetes and high cholesterol. 

Romaine lettuce is particularly rich in nutrients. It is an excellent source of vitamin K and vitamin A (in the form of carotenoids) and is also rich in folate and molybdenum amongst many others.

The vitamin K content is particularly important for maintaining healthy bones, blood clotting and preventing heart disease. Additionally the carotenoids are vital for promoting eye health, the immune system and normal cell growth and development.

So don’t just use lettuce as a garnish; it is delicious roasted, made in to Asian style wraps, puréed in to a smooth soup or braised with peas, onions and lemon juice.

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 atwww.marcellerosenutrition.co.uk

Awesome Artichokes

Jerusalem artichokes are the fleshy, bumpy, root vegetables not to be confused with the edible flowering globe artichoke. Known also as the sunchoke, sunroot and earthapple this tuber vegetable is rich in nutrients and has wonderful health promoting properties.


The Jerusalem artichoke is an excellent source of soluble and insoluble fibre providing protection against gut problems including colon cancer. In addition, this vegetable contains a unique type of carbohydrate in the form of inulin. This substance passes undigested in the gut, all the way down to our large intestine, where it becomes a great source of food for our probiotic bacteria. Allowing these beneficial bacteria to flourish in the gut is vital for both our immune system and digestive health.


The Jerusalem artichoke contains many minerals however it is particularly rich in iron, which is essential for the delivery of oxygen to every cell within your body. Furthermore, the high potassium content in Jerusalem artichokes can help to maintain normal blood pressure and will also help our muscles to work effectively.


The artichoke is particularly versatile; it can be eaten raw in salads, mashed, roasted, sautéed, steamed or stir fried. It is also delicious in soups and stews.

Top tip; Place the cut pieces of Jerusalem artichokes in a bowl of cold water and lemon juice to prevent them from browning when exposed to the air.

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

 

Magnificent Mushrooms!

Mushrooms are rich in a surprising variety of vitamins and minerals, and as a result boast remarkable health benefits.
Mushrooms also contain unique phytochemicals which are crucial to supporting our immune system. These nutrients play an important role in regulating the activity of our immune cells.
Mushrooms also have anti-inflammatory and anti-oxidant properties. The minerals zinc, selenium and manganese, present in mushrooms, are vital for our antioxidant enzyme function, and for preventing the damaging effects of oxidation in our body.
Studies suggest that these health properties can help protect us against the development of cancer, cardiovascular disease and autoimmune conditions. It is thought that including up to 6 whole mushrooms a day in your diet will offer this therapeutic benefit.
There are endless ways to incorporate mushrooms in to your every day meals. Add them to curries, soups and stir fries, enjoy them stuffed, sautéed, chopped into a frittata or raw in salads. 

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