vitamin E

Nutrient Spotlight on Vitamin E

What is it important for?

A potent antioxidant -preventing oxidative damage to our cells

Protective against the development of atherosclerosis (hardening of the arteries)

Balancing cholesterol

Improving blood flow

Fertility and gestation

Reducing memory loss in the elderly

Increasing the storage of vitamin A in our body

Reducing inflammation

Hormone balancing

Anti- aging and repairing skin damage

Did you know…...?

Vitamin E is a term used for 8 different nutrients, all of which are dissolved and stored in fat throughout the body.

So how can we include it in our daily diet?

Spinach, asparagus, avocado, sweet potatoes, peas , carrots, tomatoes, bananas, blackberries

Seeds and nuts e.g. sunflower seeds, almonds, walnuts, cashews, hazelnuts

Sesame oil, olive oil, avocado oil

Lima beans, chickpeas

Oatmeal, wheat germ, rye, brown rice

Butter, salmon, beef, egg yolk

An easy vitamin E rich recipe idea...............

Super E Smoothie
Place the following ingredients in to your smoothie maker or blender:
A handful of spinach,
2 handfuls of frozen mixed berries,
Half an avocado,
Approximately 6 chunks of cantaloupe melon or pear, 
1 tablespoons of sunflower seeds,
A large glass of water ( this can be adjusted depending on how thick you like it)
Blitz for approximately 20 seconds 
Pour into a glass and polish off for breakfast!

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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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

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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

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Perfect ....Purple Sprouting Broccoli

Purple sprouting broccoli has a more robust, sweet, earthy flavour than green broccoli varieties. Research indicates that the purple sprouting variety has even higher levels of the special compounds known as phytonutrients than green broccoli. These nutrients provide many of broccoli’s outstanding health benefits.

Broccoli is bursting with antioxidants, with high levels of vitamin C, vitamin E, manganese and zinc. Additionally it is packed with phytonutrients from the flavonoid and carotenoid groups. These antioxidants help to reduce oxidative stress in the body which results in lower inflammation and can help to reduce the risk of cancer.

Furthermore, purple sprouting broccoli contains high levels of glucosinolates, which are converted by the body to a substance vital for the excretion of toxins.

Purple sprouting broccoli has a delicate taste which works well in recipes with salty and tangy flavours. Be sure to include anchovies, capers, soy or lemon in your broccoli recipes. Add to omelettes, stir fries and soups or dip the florets (raw or steamed) in to a lemony tahini dressing for a healthy tasty treat.

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