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

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Spectacular Spinach!

Spinach is bursting with a variety of nutrients which all contribute to its many health benefits. Spinach offers anti-inflammatory, antioxidant, and anticancer protection in addition to its cardio-vascular, bone and eye protective properties.

The key antioxidants in spinach (vitamin A, C, E and minerals zinc and selenium), can help to reduce excessive inflammation in the body. This can help to reduce the risk of many health conditions including cancer and cardiovascular disease.

Recent research has unveiled a new phytonutrient in spinach which is believed to give anti-inflammatory protection to the lining of the digestive tract. Thus possibly helping to alleviate conditions such as IBS, Crohn’s disease and ulcerative colitis. 

Spinach is particularly high in carotenoids which have been shown to have protective properties against progressive prostate cancer. These nutrients are also thought to play a role in preventing eye related problems.

The high vitamin K, calcium and magnesium content of spinach are great for bone health and can therefore help to protect against conditions including osteoporosis.

To cook, lightly steam or boil for 1 minute, add to soups, omelettes, and toss in at the end of a stir fry. Alternatively, try adding spinach to a spicy dhal, superfood salad, or layer up in a veggie lasagne.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Ravishing Radish!

This peppery tasting vegetable packs a nutritional punch when it comes to the many nutrients it contains. It is a great source of minerals namely potassium, manganese, magnesium, calcium, iron, phosphorus and zinc. 

Notably, the radish is rich in vitamin C, which is a nutrient that needs to be replaced daily. Vitamin C is a water soluble vitamin and can be dramatically reduced in the body, with stress and environmental factors such as cigarette smoke. This important vitamin aids the rebuilding of body tissues and blood vessels and is vital for immune support. 

Radishes act as a natural diuretic and by increasing the production of urine, will actively promote kidney and urinary health. Radishes contain sulphur-based compounds, which help to regulate the production of bilirubin and increase the flow of bile from the liver to the gallbladder, and into the small intestine. The radish is consequently a natural detoxifier with superb digestive supporting properties.

Radishes make a brilliant crunchy crudité, and can be grated, pickled or sliced into a tasty cabbage and radish slaw. However radishes are particularly delicious blended into a zingy dip or combined with thinly sliced beef, watercress, spring onions and ginger to create a mouth watering Japanese style roll up. 

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Savour the Flavour of Kohlrabi!

This nutrient packed vegetable will add crunch to any dish! As part of the brassica family, kohlrabi has a sweeter more mellow flavour that its veggie relatives, cabbage and turnip.

Kohlrabi’s nutrient content includes vitamins minerals and phytonutrients. The calcium magnesium, phosphorus, manganese and potassium contribute towards kohlrabi’s bone supporting properties. 

Furthermore, the glucosoinolates (found in all brassica vegetables) are thought to have anti- cancer benefits. These nutrients will be especially potent when eating fresh, raw kohlrabi, due to increased enzyme activity. However, when adding to a cooked dish, chop the kohlrabi and allow it to sit for around 10 minutes first, to optimise these health benefits.
 
This is a versatile vegetable; to prepare, just peel off the outer tough layer of the bulb with a veggie peeler. kohlrabi is delicious grated into a cold ‘rabi-slaw ‘, sliced into a crudités or chopped into salads. It may also be blended into a vegetable soup, roasted with sweet potato, carrots, peppers and squash, stir-fried or steamed.

Alternatively, mix grated kohlrabi with beaten eggs and ground almonds and pop in a pan with some coconut oil to create tasty ‘rabi fritters’.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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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

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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

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Fabulous Fennel

Fennel contains a myriad of vitamins, minerals and phytonutrients and has countless health benefits. Furthermore, it has been used for centuries as a herbal remedy for congestion, digestive problems and to promote breast milk flow, menstruation and urine flow. 

Clinical studies have indicated that the phytonutrient anethole has anti-cancer properties and can reduce inflammation. The research found that anethole inhibits the promotion of a harmful molecule which can alter genes and cause inflammation. 

Fennel promotes bone health due to it’s combination of iron, phosphorus, calcium, magnesium and manganese. Fennel’s potassium, calcium and magnesium composition can help to lower blood pressure and the fibre content will help to reduce cholesterol levels. Heart disease is associated with elevated levels of the molecule homocysteine in the body, however, fennel’s folate content can help to prevent it’s build up.
 
Fennel consists of a crunchy white bulb, pale green stalks and feathery green leaves from which flowers grow and where the seeds are found.
 
All parts of the fennel can be used in your cooking. The stalks are a delicious addition to a soup base or stock .They can be sautéed with fennel leaves and onions. Additionally, the leaves can add a subtle liquorice aroma to many a dish. The seeds can spice up any meal, be brewed as herbal drink or just chewed to promote good digestion. The bulb can be chopped into salads, steamed, sautéed or roasted as a delicious starter or side.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Superb Swede!

Swede is bursting with nutrients and consequently boasts many health properties. Not to be confused with the turnip, swede has yellow or white flesh and is much larger than the turnip.

Swede, like other cruciferous vegetables, is rich in glucosinolates. Studies indicate that these phytonutrients have anti- cancer properties. Swedes are also packed with antioxidants including vitamin C, carotenoids, zinc and manganese. 

The fibre content in swedes helps promote a healthy digestive tract, whilst the magnesium, calcium, potassium and phosphorus content help to support bone health.

Swedes can be eaten raw, grated like a cabbage. Alternatively roast your swede with onions, carrots and sweet potato, add it to soups and stews or mash it into a healthy vegetable ensemble.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics
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K is for Kale!

Kale is one of the richest sources of vitamin K, but it also boasts high vitamin C and vitamin A content, and is packed with a variety of other vitamins, minerals and phytonutrients.

Vitamin K is vital for bone health and blood clotting. We produce about half of our vitamin K requirement in our gut; however we need to obtain the rest from our diet. The calcium and magnesium content in kale will also contribute to protecting our bones from conditions such as osteoporosis.

Furthermore, kale is leading source of a selection of remarkable glucosinolates. When digested, these special phytonutrients are transformed to anti-cancer compounds by the body.

Before cooking kale, apply some lemon juice to the leaves and let them sit for a few minutes to maximise the health benefits.

Kale can be prepared in a variety of ways; try crunchy kale chips, a crisp kale salad, or a creamy kale risotto.  Alternatively sauté kale, ginger and garlic in to a mouth watering dish or top a broth styled soup with some strips of wilted kale.

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