What Can Turmeric Do For You?

Turmeric is extremely beneficial for your health.

It is a powerful anti-inflammatory and used to help treat arthritis, cardiovascular health, diabetes and neurological conditions.

The curcumin in turmeric has proven strong anti-inflammatory properties that block the action of inflammatory molecules in the body.

Curcumin gives it its vibrant colour and is a potent antioxidant that is very effective at fighting free radicals and helps protect the skin, eyes and hair. It assists in keeping them youthful which is what we all want.

It also has anti-bacterial and cholesterol lowering properties.

Curcumin can help reduce the build up of the protein amyloid-b in the brain. Amyloid-b causes oxidative (free radical) damage and inflammation in the brain and is one of the main causes of Alzheimer’s disease. Antioxidants in turmeric help to fight this free radical damage.

I take turmeric as a supplement and every morning I have grated ginger and 1/2 a teaspoon of turmeric in boiled water using an infuser teapot.

The bright vibrant turmeric can have many health benefits.

Enjoy your day.

Why I Have Been Eating Brazil Nuts…..

It’s not often that I get ill, in fact I haven’t had a day off sick for over 3 years, but just before Christmas I got acute bronchitis and it absolutely floored me to the point I was in bed for days. This is so unlike me and I found it so frustrating not being able to anything that I usually do. When I look back I had been having a bit of a stressful time just before I got ill, so this probably impacted my immune system and it made it more difficult for me to fight the illness off. So now I am on a mission to boost my immune system. This is where the Brazil nuts come in.

It Only Takes Two Brazil Nuts

What Can A Brazil Nut Do For You

Eating just two Brazil nuts does equate to around 90 calories, but this nut is also a heavy weight when it comes nutritional value. They are loaded with healthy polyunsaturated fats and are the richest and most reliable food source of selenium. Selenium is an antioxidant that strengthens the immune system’s antibody response. Selenium has also been shown to lower the risk of heart disease and cancer, and also plays a part in reducing allergies and inflammation.

Brazil nuts also contain Vitamin E which works along side selenium to provide a super-boost to the immune system and also contain Vitamin B1 which is essential to the nervous system. In this little nut you will also find Iron and Magnesium.

All you need to have is just two Brazil nuts a day to give you your required intake of selenium per day. They are a great little protein snack and give you an energy boost. Instead of grabbing a chocolate biscuit with your brew mid-morning have two brazil nuts instead. Your body will thank you for it.

Have a nice evening.

If you want some more information on how to give your immune system a boost click the link to my previous blog.

https://inspiretonourish.com/2019/12/11/how-to-give-your-immune-system-a-boost/

Karen x

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Why Should You Eat A Rainbow?

When you are eating your five a day consider how many different coloured varieties you are having. They can have so many health benefits.

Red

Red peppers, tomatoes, rhubarb, radishes, strawberries, cherries and raspberries.

These contain Lycopene which is an age defying antioxidant, that may protect cells in the prevention of heart disease, help to protect from sun damage and against certain cancers.

Yellow

Bananas, pineapples, grapefruits, squash, yellow peppers, lentils and chickpeas.

In these you will find Beta-cryptoxanthin – a phytochemical that helps with vitamin and mineral exchange between cells. They may also help to protect against rheumatoid arthritis and heart disease.

Orange

Oranges, nectarines, peaches, Mango, sweet potato, satsumas, apricots, carrots, red lentils and baked beans.

Contain Alpha and Beta-carotene – this gets converted to vitamin A in the body, which is essential for vision, immune function and antioxidants. This helps protect your skin from ultraviolet damage. It is also good for bone health and builds new cells.

Purple

These include currants, raisins, plums, sultanas, prunes, blueberries, blackcurrants, blackberries, grapes, aubergine, beetroot and kidney beans.

In these foods you will find Anthocyanidin – this helps protect against pain and inflammation and may support healthy blood pressure. They may also have anti-ageing properties by preventing the breakdown of collagen in the skin.

Green

Avocado, melon, apples, gooseberries, pears, courgette, cucumber, peas, spinach, broccoli, lettuce and salad leaves, asparagus, cabbage, spring greens and kale.

These foods contain Lutein – a carotenoid that’s good for skin hydration and elasticity, and helps reduce the risk of cataracts and protects the eyes. Avocadoes and leafy greens are also rich in vitamin E which can hep prevent wrinkles and strengthen cell membranes.

As you can see it is definitely worth eating a rainbow of foods and your body will thank you for the amazing health benefits.

Karen X

Are You Struggling to Get Your 5 A Day?

Fruit and vegetables are key to a healthier lifestyle. They taste great and add variety to any meal. Your 5 a day should consist of as many different coloured varieties as possible.

Eating a variety of fruits and vegetables will give you plenty of vitamins and minerals. Fruit and vegetables are also a good source of fibre and antioxidants. All these nutrients are important for your health.

Fruit and vegetables are generally low fat, low calories food, so eating them instead of foods high in fat and added sugars gets you on your way to keeping healthy and losing weight.

Remember fresh, frozen, canned, chilled, pulses, 100% unsweetened juice and dried fruit and vegetables all count towards your 5 a day.

Buy fresh fruit and vegetables when they are in season, this means that they are not only cheaper, but tastier too.

A portion counts as 80g which is roughly a handful.

A few examples of what counts as a portion.

1 medium apple

3 celery sticks

3 heaped tbsp of canned sweetcorn

7 cherry tomatoes

1 handful of carrot sticks

1 medium banana

3 heaped tbsp of fresh or frozen peas

1/2 and avocado

3 heaped tbsp of cooked kidney beans

2 broccoli florets

2 medium plums

8 brussels sprouts

1/2 a large courgette

1 medium onion

12 chunks of pineapple

3 whole dried apricots

Here are some ideas on how to increase your 5 a day.

Have 100% unsweetened fruit juice (150ml) with your breakfast.

Snack on fruit, dried fruit or vegetable sticks mid morning or mid afternoon.

Add a side salad to your lunch.

Add an extra serving of vegetables with your evening meal.

Add tinned tomatoes to a homemade casserole.

Make homemade soup.

Make your own tomato sauce for pasta dishes, you can hide plenty of vegetables in it if you blend it.

Make your own smoothie or juice drink – just remember they count as a maximum of 2 of your 5 a day.

Karen x