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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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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Astonishing Apples

‘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/

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

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Scrumptious Squash

Butternut squash has a distinctive bell like shape, tan coloured skin and rich, sweet, orangey flesh. This winter squash is bursting with antioxidants, vitamins and minerals and is therefore an outstanding ingredient for any meal.

Butternut squash is one of the richest sources of alpha and beta carotenes, and is a great source of the antioxidants lutein and zeaxanthin. With the addition of high vitamin A content, this vegetable is a valuable food for eye health and offers overall antioxidant protection.

Butternut squash is also thought to have excellent properties for promoting cardio-vascular health. Squash contains a specific starch, fibre and B vitamins which contribute towards its blood sugar regulating properties and maybe beneficial for preventing type 2 diabetes.

Top Tip: Scoop out and separate the seeds (from the pulp), place them on a baking sheet and roast at 60° F for approximately 20 minutes and enjoy them as a healthy snack. The seeds are rich in healthy oils and are an excellent source of tryptophan, which is required to make the ‘happy hormone’ serotonin.

How to eat your butternut squash: Puree, steam, blend, bake, stuff or stew. Or simply roast, cut in half, add a drizzle of olive oil, lemon juice and a dash of tahini and tuck in!

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

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Splendid Celery

Celery is often thought of as a crunchy low calorie option due to its high water content. However, this veggie is bursting with numerous vitamins and minerals including molybdenum folate, potassium, manganese, B vitamins and vitamin K. It is also rich in a range of antioxidants and this combination of nutrients can provide us with many surprising health benefits.

The special and varied phytonutrients in celery provide anti-inflammatory and antioxidant protection. New research suggests that some of these phytonutrients actually help to reduce certain inflammatory molecules in the blood, helping to reduce unwanted inflammation in the body.

The anti-inflammatory protection can be particularly helpful in the digestive tract. The pectin based, non-starchy substances contained within celery, protect the digestive tract against inflammation and new research suggests that these substances may decrease the risk of stomach ulcers.

There are specific nutrients in celery that can provide cardiovascular benefits. These nutrients are believed to help our blood vessel walls relax. Consequently the blood vessels may be more flexible and able to enlarge, helping to maintain low blood pressure.

Tip: Make use of the celery leaves as they contain the most calcium, potassium and vitamin C. However use the leaves within 2 days in order to avoid them wilting.

Celery can be thinly sliced and steamed to make celery spaghetti and it is great as crunchy crudités dipped in nut butter, tahini or hummus.  Conversely, this fantastic veggie is just as delightful in chicken or minestrone soup, chopped in to salads, stir fried, roasted, braised or juiced!

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

Brilliant Brussels

Though usually seen as a festive side dish, brussel sprouts are in fact a ‘super veg’, bursting with an amazing variety of beneficial nutrients. It is these nutrients that promote it's wonderful health benefits.

Brussel sprouts belong to the group of vegetables known as the brassica family, which includes broccoli, cauliflower and cabbage. These vegetables share many special properties; however it is thought that the brussel has certain antioxidant nutrients that are unlikely to be found in any other food.

Many studies have been conducted in to the brussel sprout’s anti cancer properties. Chronic inflammation, low antioxidant status and poor liver detoxification may all play a role in the development of cancer. However, it is thought that the antioxidant, anti-inflammatory and detox promoting nutrients packed in to the brussel sprout, contribute to its anti cancer mechanisms.

Avoid overcooking brussels to retain their nutrient status and taste. Cut into four and let them sit for a few minutes before steaming, for optimal health benefits.

Try roasting your brussels with pecans and garlic, tossing them lightly steamed in to a salad, with onion, feta and walnuts or simply steam, dress with olive oil and season.

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