nervous system

This essential vitamin is vital for our brain health, nervous system and red blood cell production

Vitamin B9 is an essential B complex vitamin that naturally occurs as folate. The synthetic form of this, found in supplements and fortified foods is known as folic acid.

 

What is it important for?

Brain and nervous system support

The production of chemical messages in the brain

Wide-ranging cardiovascular support

Red blood cell production

DNA repair

The prevention of neural tube defects in newborns

Growth

Helping with mood disorders such as depression

Helping to prevent fatigue and memory loss

The conversion of carbohydrates in to fuel

 

Did you know…...?

Conditions including Crohn’s disease, ulcerative colitis and celiac disease can cause B9 deficiency and some medications can reduce the levels of B9 absorption in the body.

 

So how can we include it in our daily diet?

Dark leafy green vegetables; spinach, kale, broccoli, bok choi, parsley

Other vegetables and fruit; cauliflower, asparagus, brussel sprouts, peas, papaya

Beans and pulses; lentils, mung, lima, kidney , navy , chickpeas and soy beans

Wholegrains; barley

 

An easy vitamin B9 rich recipe idea...............

Irresistible B9 rich bean soup
Heat a pan and add some coconut oil or butter
Add one chopped onion, 2 sliced celery stalks, 1 clove of crushed garlic and 2 sliced  carrots to the pan and sauté gently until the onions have become transparent
Add 1 cup of pre-soaked navy (haricot) beans and stir in 1 litre of vegetable stock a tablespoon of tomato paste,  a few handfuls of fresh chopped parsley , and season
Cover and simmer for approx 1 ½ hours
Serve as is or blend in a food processor; then top each bowl with another handful of chopped parsley

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you're not feeling your best 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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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

If you are interested in receiving recipe inspiration, top tips and the latest nutrition news, sign up to my newsletter at and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

You can also join my free Facebook Group-  Fuss-Free Healthy Eating  https://www.facebook.com/groups/FussFreeHealthyEating/

Punchy Parsnips!

Parsnips belong to the same family as parsley, celery and carrots and have a distinct sweet flavour that adds depth to many dishes. Surprisingly, parsnips are also packed with a number of health promoting nutrients.

Parsnips are high in soluble fibre which provides many health benefits. High fibre in the diet is associated with a lower risk of diabetes, reduced blood cholesterol and helps prevent against heart disease. The high levels of soluble fibre also allow you to feel full up, by preventing the release of the hunger hormone ‘ghrelin’. The fibre in parsnips will also contribute to a healthy and efficient digestive system.

Additionally, parsnips contain folate which is essential for nervous system health and can reduce the risk of depression. It is also vital for preventing neural tube birth defects in infants. 

Parsnips contain good levels of the mineral potassium, which can help to reduce the risk of strokes and high blood pressure. It is essential for the skeletal system and our smooth muscle function.

Furthermore, nutrients including vitamin C and E provide great antioxidant support helping to ‘mop up’ unwanted circulating free radicals. Additionally, vitamin C provides benefits for the skin, bone, teeth, blood vessels and immune system. Be sure to eat parsnips while fresh to benefit from the higher vitamin C content. 

Enjoy parsnips pureed, mashed or roasted and include in soups, stews or a warm hearty salad.

 

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/