Following on from my last post on pre and post natal nutrition - I thought I would share some info on a very important vitamin that is needed, especially in the first 4weeks of pregnancy. Folate, folic or vitamin B9 - it goes by all three names. Folate is the natural form found in foods and folic is the synthetic form found usually in supplements and fortified foods. It is essential, meaning we must get it though our diet or supplement form.
Folic acid has many important health benefits. But the main one which most people know about is the need for it during pregnancy. If you are thinking of having a baby I would recommend starting to take a folic acid supplement straight away. Ideally all woman of childbearing age should be supplement with 400mcg of folic acid every day regardless if they are trying for a baby or not. Folic acid can prevent neural tube defects which can happen before you even know you are pregnant (it is formed during the
I love using a smoothie as a way to get extra nutrients into my diet. They are great as a snack or main meal (depending on what’s in it) if you are on the go or just don’t have the time to prepare a meal. Try my greens smoothie for the extra vitamin/mineral nutrient kick. I much prefer smoothies to juices as you are not losing out on any of the fibre from the fruit or vegetable.
Ingredients
1 handful baby spinach
1 chunk of cucumber
1/2 avocado
1 kiwi fruit
1/2 apple
1 teaspoon barley grass powder
200ml coconut water (or water if you are trying to keep the sugar content down)
Iron is essential, meaning we need to get from our diet. It’s found in every cell of our body, majority being in our red blood cells. It’s needed for the formation of haemoglobin which is the primary transporter of oxygen from our lungs to our body tissue.
Iron is usually more beneficial when taken on an empty stomach which can lead to stomach pain, nausea and vomiting. Which is why FSC Supplements “Gentle Iron” is formulated to be gentle on the stomach, but still delivers the benefits of the iron. It contains 20mg - which is an adequate amount for preventing anaemia.
Remember to eat or drink a vitamin C rich food/drink after taking an iron supplement as it plays an important role in synthesising and enhancing the absorption of the iron.
Iron is an essential mineral found in every cell of our body and is used in the production of red blood cells. It’s important in the formation of haemoglobin which is the part of the red blood cell responsible for carrying oxygen from our lungs to our brain, tissue and muscles and enables the oxygen to move freely between cells. This is why one of the symptoms of an iron deficiency is fatigue as our organs struggle to receive the oxygen required to function optimally. Iron deficiency is one of the most common deficiencies we know about. Thankfully this can be confirmed by a blood test where you red blood cell, haemoglobin and ferritin levels can be checked. Our bodies can store 25% of iron naturally which is stored as ferritin. Men can store ferritin in the body and for up to three years, but woman can only store it for one year making them more susceptible to anemia. Iron deficient anemia can be common amongst teenagers, young adults, during pregnancy and menstruation.
Chia pudding is an excellent breakfast option - especially with summer on the way and a cold breakfast becoming more appealing. They are a source of omega-3’s, fibre, antioxidants, protein and vitamins and minerals. The perfect nutritious breakfast or snack. Made the night before, all your need to do is add your favourite chopped fruit and seeds/nuts to give it even more of a nutrient kick.
As promised - a delicious soup recipe that is high in beta-carotene rich vegetables. Have a read of last weeks blog to learn about the benefits and why we should all be making an effort to include foods rich in beta-carotene in our diets.
2 x red peppers
1 x large orange sweet potato
100g cherry tomatoes
2 x carrots
1 x onion
1 x clove of garlic
400ml of vegetable stock
Olive oil
Salt and pepper to taste
Preheat the oven to 180degrees
Dice the carrots sweet potato and red pepper up into about 1cm size cubes. Leave the cherry tomatoes and garlic whole.
Add the vegetables (except the onion) to a baking tray, drizzle with olive oil and roast for about 30minutes
Following on from my last blog on beta-carotene which can be found in colourful fruit and vegetables that our body can convert into vitamin A. Todays post is about the other form of vitamin A - Retinol. Retinol is a pre-formed vitamin A that can be used directly by the body. It is found in some animal products and can be made synthetically and added to supplements or skincare. Vitamin A is a fat soluble vitamin that has many health benefits, get the right amount is important as too much or too little can have negative side effects.
Vitamin A is excellent for your skin. Dermatologist often prescribe retinol cream (vitamin A) to help treat acne. As mentioned above it’s also the star ingredient in many anti ageing creams, this is because the retinol stimulates the production of new skin cells, and decreases the appearance of fine lines and wrinkles by stimulating collagen production.
Beta-carotene is what gives some fruits and vegetables their red/orange/yellow pigment (it’s even found in a few herbs and spices). Our body can convert it to vitamin A. There are two types of vitamin A retinol or beta-carotene. Retinol is found in animal products (dairy, meat and fish products) and I'm sure you would have seen it listed as the star ingredient on many anti-ageing creams. Beta-carotene comes from the colourful fruit and vegetables we eat, but it needs to be converted to retinol by the body for it to be used.
Carrots contain beta-carotene which keep our eyes healthy and helps prevent macular degeneration. I’m sure you heard when you were a child that eating carrots will help you see in the dark…well it’s true! Vitamin A improves eyesight as it is a critical component of the rhodopsin molecule (“a biological pigment found in the rods of the retina. Rhodopsin is extremely sensitive to light and enables our vision in low light
Mushrooms have a long history of use in traditional Chinese medicine. There are many different types of medicinal mushrooms available and all with different benefits. They contain powerful antioxidants, fight inflammation and can even help restore hormonal balance to name a few. It’s so easy to include them in your diet nowadays, most health stores sell capsules or powder forms. You may even find mushroom tea or hot chocolate on the menu at healthy eateries.
If you are struggling to find which one is right for you - speak to Nutritionist who has experience with medical mushrooms. You can buy supplements that have a few different types of mushroom in to get a wider benefit such as FSC’s Mushroom complex. Containing 3 different types of mushrooms along with astralagus root, each with their own beneficial properties.
Have a ready below to learn more about the benefits of the mushrooms found in FSC’s Mushroom Complex.
Cordyceps - Which is a fungus that grows on caterpillars has been
Following on from my post of FSC’s High Potency High Potency Whole Bulb Garlic I thought I would share a tasty way of including raw garlic into your diet. It’s such a quick and easy recipe to make, with the added benefit of knowing exactly what went into your pesto.
Remember one of the main compounds found in garlic is allicin. Allicin is produced when the garlic clove is chopped or crushed - it also gives garlic its strong smell. Allicin has been found to reduce inflammation and has antimicrobial properties. Unfortunately its destroyed when heated - so to get the full benefits from garlic we need to eat it raw and ideally leave it to rest for 10-15minutes or so after chopping/crushing.
