quercetin

Brilliant Broccoli!

Broccoli contains an abundance of fabulous nutrients and is amazing for our health in so many ways. Perhaps broccoli is known best for its anti-cancer properties and so I will endeavour to explain why. 

Broccoli is exceptional as it has antioxidant and anti-inflammatory properties, along with detoxification promoting abilities. It is this special combination of attributes that are believed to help prevent cancer. 

Broccoli is rich in vitamin C, kaempferol, quercetin, carotenoids, vitamin E and zinc. These anti- oxidants neutralise harmful free radicals and hence reduce oxidative stress in the body. 
The unique combination of glucosinolates found in broccoli, break down to form isothiocyanates (ITC’s). These ITC’s, help to suppress unwanted inflammatory responses in the body. Additionally, the polyphenol kaempferol reduces the effect of allergy associated substances, consequently reducing chronic inflammation in our body.

What’s more, ITC’s help to regulate the detoxification process in the cells of our body. This ensures we are eliminating harmful substances which can accumulate and then contribute to the development cancer.

Broccoli is fantastic in soups, omelettes and stir fries or just lightly steamed to retain its nutrients. Top tip: store your unused stems in the freezer to use in a quick blended vegetable soup.

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

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

 

Astonishing Apples

Shiny_red_apples.jpg

‘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/

 

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