Ten top tips for better nutrition

  1. Did you know that antioxidants and micronutrients in isolation can do more harm than good? We need a combination of :

BETA CAROTENE: red/yellow/orange vegetables and fruits

VITAMIN C: present in raw fruits and vegetables but is destroyed at high temperatures

VITAMIN E: nuts, seeds and wholegrains

ADDITIONAL RECCOMMENDATIONS: sweet potato, watercress, tenderstem, broccoli and carrots

2) The phytonutrients in some foods such as spinach, mushrooms, asparagus, cabbage and peppers are more bioavailable when cooked

3) Increase your fibre intake in order to lower cholesterol levels, aid digestion and control body weight

4) The lycopene in tomatoes is more bioavailable when mashed, cooked or juiced

5) ITC’s and indoles that are plentiful in cruciferous vegetables don’t just prevent cancer, they can also reverse it by killing cancer cells

6) If you feel stressed or depressed try increasing your intakes of Omega 3 and B Vitamins with foods such as salmon, mackerel, turkey, kale and kidney beans

7) Dark chocolate with a minimum of 80% organic cocoa solids is a great source of magnesium, manganese and iron great for brain health! But keep to around 2 squares in one day

8) Chillies have more vitamin C than an orange and speed up the metabolism and supress hunger. Try mashed with avocado or make your own easy fresh salsas (fresh tomatoes, coriander, chillies, red onion and lime juice

9) Eat fat to get rid of fat! Foods good for getting rid of the bulge are eggs, salmon, avocados, oats and brown rice

10) Try and eat fats with your vegetables as Vitamins A and E are more easily absorbed by the body when consumed with healthy fats such as nuts and seeds

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