NUTRITION TIPS
This Month’s Nutrition Tip – Jan 2009
This month we focus on antioxidants. A good supply of these vital compounds may help to see us through the winter, without the usual colds and sniffles, as well as protect us from aging.
What is an antioxidant and what does it do?
An antioxidant protects against the effects of damaging oxidation reactions in the body. An example of oxidation is seen when an apple is peeled and turns brown when exposed to the air. Oxygen is vital for all body processes but sometimes its reactions produce ‘free radicals’ which are harmful and can lead to cancer, inflammation, damage to arteries and aging.
A number of factors may increase the free radical load on the body, such as alcohol, smoking, pollution, fatty foods, stress, excessive exercise, frying, barbecuing, as well as normal body processes.
Where are antioxidants found?
Antioxidants are found mainly in fruit and vegetables and a good intake can help to minimise the negative effects of free radicals. The three main antioxidants are vitamin A, vitamin C and vitamin E.
The best way to achieve an optimum intake of anti-oxidants is to eat a good multi-coloured range of fruit and vegetables, as well as nuts and seeds. Ideally, these should be eaten raw or lightly steamed to preserve their anti-oxidant content. When cooked, the anti-oxidants are used up trying to protect the fruit or vegetable from attack.
Meal ideas
o Soups packed with lots of different vegetables
o Fruit smoothies with nuts and seeds
o Fresh fruit or vegetable juices (see Nutrition Tip in November 08 for more info)
o Vegetable curry with ginger, garlic, chilli and cumin
o Large mixed green salad with topping of your choice
o Raw vegetable sticks (such as carrot, sugar snap peas, cucumber, celery, mange tout) with a dip such as hummus.
More details on request
“Lindsey gave me a thorough dietary assessment which involved me writing a diary of my diet for one week. As painful as I found this process - I was a bad eater, often skipping meals and gorging on sugar! - It was worth doing this because the plan and the support I received from Lindsey, helped me break through my emotional comfort zone to experience a greater well being. Lindsey, recommended good, simple food that made me feel and look better. I have found that eating regularly enough to keep my sugar levels from dropping and choosing from food that isn't high in sugar content does keep me on an even keel.” Rita, London