Nutrition

Subterms

    More stories

    • 163 Shares

      in diet and nutrition

      The 9 Best Vitamins For Strengthening Your Immune System And Warding Off Sickness

      by

      Your immune system truly has no days off. Whether you’re fighting off a cold or recovering from an infection, it’s always kickin’ in high gear. But believe it or not, nutrition has a major impact on your immunity and there are some easy (and delicious) ways to keep your immune system in top shape. Enter: vitamins for immune system support.

      “Nutrients from our diet including vitamins, minerals, and macronutrients like proteins, fats, and carbohydrates, are required for immune cell production and overall immune health,” says Stacey Simon, RDN, of Top Nutrition Coaching.

      Can you eat your way to a better immune system?

      There is no such thing as an “immunity diet,” but consuming a variety of vitamins and minerals can help prevent nutrient deficiencies that can lead to a decline in immune function. “Rather than cherry-picking or adding nutrients here and there, an overall balanced diet rich with a variety of fruits, vegetables, lean protein, healthy fats, and whole grain can help us consume adequate amounts of specific nutrients to prevent deficiency and keep our immune systems strong,” says Simon.

      Do supplements play a role?

      Now you may be thinking, What about supplements? While there is certainly a time and place for them like if you are pregnant, struggling with nutrient deficiencies, or recovering from an illness or surgery, Simon always recommends food first. “Think of supplements as a tool to fill gaps in an otherwise healthy and nourishing diet,” she says.

      Because supplements are not regulated by the FDA, and too much of a nutrient can be detrimental, always talk with your doctor before use. “Unless you are deficient in a nutrient, oftentimes there is no need to supplement with a mega dose,” notes Simon. “The body actually absorbs and utilizes nutrients in food more efficiently.”

      And while nutrition plays a role in immune health, they are other factors at play too. Things like sleep, stress, certain medications, autoimmune diseases, and genetics also affect your immune function. “We have to make sure we’re keeping up our defense on all of these fronts,” says Simon.

      If you want to keep your immune health in tip-top shape, try incorporating these 10 essential vitamins and nutrients into your diet.

      Meet the expert: Stacey Simon, RDN, is a nutritionist with more than nine years of clinical experience. Her special focus is on managing chronic diseases and maintaining general wellness for older adults.

      1. Protein

      Protein is often associated with building muscles and keeping you full between meals, but it also plays a major role in wound healing, recovery, and cell building, says Simon. “Amino acids, or the building blocks of protein, help maintain immune system function through helping produce immune cells.”

      Plus, many protein sources offer a lot of “bang for your immune system buck,” because they contain a ton of other crucial vitamins, minerals, and micronutrients, adds Simon. It’s a win-win!

      “I suggest always going for whole or fresh food first, so you can get real sources of protein,” she says. If you are looking for on-the-go high-protein snacks, look for something with that’s as close to the real deal as possible and doesn’t have a bunch of additives and artificial colours. Pro tip: If you read the ingredient list and are unsure what something is, it’s probably best to steer clear.

      Here are some examples of whole foods that are high in protein.

      Eggs

      Chicken

      Lentils

      Fish

      Lean beef

      Plain Greek yoghurt

      2. Vitamin C

      You’ve likely heard that vitamin C is important for immune function and shortening the duration of a pesky cold, but it actually does a whole lot more. Vitamin C also plays a tremendous role in wound healing, which is a huge part of maintaining your immune system by keeping your skin barrier intact, says Simon.

      It’s also a powerful antioxidant that reduces inflammation in the body, ultimately decreasing our risk of developing diseases and feeling sick.

      While orange juice may seem like the ultimate vitamin C source, Simon also recommends eating the following foods to get your fill.

      Tomatoes

      Potatoes

      Sweet melon

      Red bell peppers

      Grapefruit

      3. Vitamin D

      Vitamin D improves the function of immune cells by reducing inflammation in the body and decreasing the risk of infection, says Simon. But here’s the thing, the best source is actually not food—it’s sunlight. Vitamin D is a fat-soluble vitamin, meaning it can dissolve in fats and oils and be stored in the body’s fatty tissue and liver. To help maintain healthy levels, aim for at least 15 minutes of sun exposure a day, according to Harvard Health.

      If you live in a colder climate or can’t get sun exposure on a regular basis, it’s important to supplement through food. “Vitamin D is an area where you might not necessarily feel any deficiency, even if you’re mildly deficient, but it’s one of those things that’s good to supplement with food to close the gap,” says Simon.

      Foods high in vitamin D include the following.

      Salmon

      Orange juice fortified with vitamin D

      Fortified cereal

      Dairy or plant milk fortified with vitamin D

      Tuna

      Sardines

      Egg yolks

      4. Vitamin E

      This is another fat-soluble vitamin with powerful antioxidant properties to help support immune cell production. “Vitamin E helps support T-cell growth, or the white blood cells that play a major role in immune functioning,” explains Simon. “When we think about cells in the body that defend and fight off pathogens, vitamin E helps to support the growth of those defense T-cells.”

      Add these vitamin E foods to your plate to help boost immune health.

      Eggs

      Nuts

      Sunflower seeds

      Red bell peppers

      Spinach

      Kale

      Arugula

      5. Zinc

      Think of zinc as an immunity superstar. Not only does it play a major role in wound healing, but it also aids in the development of immunity cells by impacting the growth of T-cells, says Simon. And while some studies show that zinc can help shorten the length of a common cold, there’s no need to overdo your zinc intake. “Most people are able to maintain their zinc levels within a healthy range by eating a normal, balanced diet,” says Simon.

      You’ll find zinc in many of the foods you’re probably already eating like the following.

      Oysters

      Red meat

      Seafood

      Beans

      Nuts

      Fortified cereal

      Chicken

      6. Iron

      “We often think of iron playing a huge role in our energy levels and how our body feels, but it also builds up those immune cells, allowing them to reach full maturity so they can go off and do their job,” says Simon.

      Iron is also a major component of hemoglobin (the protein in red blood cells that carries oxygen from your lungs to the rest of your body), so significant bleeding can cause your iron levels to drop. Because of this, research suggests it’s especially important for women who menstruate to maintain iron levels and eat iron-rich foods.

      Try incorporating the following high-iron foods into your diet.

      Beans

      Lentils

      Chicken

      Lean beef

      Oysters

      Fortified cereal

      7. Selenium

      Selenium acts as a powerful antioxidant that can help reduce inflammation in the body, and studies show it promotes heart health, optimizes immune functioning, and may even help prevent cancer. While a generally balanced diet is usually suitable for your daily selenium intake, low selenium levels have been shown to reduce immune function.

      Stock up on some of the following selenium-rich foods.

      Brazil nuts (Fun fact: Eating one Brazil nut a day can help you meet your daily requirement, says Simon.)

      Salmon

      Lean beef

      Chicken

      Turkey

      Tuna

      Shrimp

      Mushrooms

      8. Copper

      Inflammation is a sign that your body is working overtime to heal or repair itself, but copper plays a huge role in minimizing its effects by neutralizing free radicals, says Simon. Research shows that free radicals are unstable atoms in the body that can damage cells and cause illness, but copper has antimicrobial properties to reduce their presence and ultimately calm inflammation.

      Maintaining healthy copper levels is a bit of a balancing act, however, because too little copper can suppress your immune function, yet too much copper can be dangerous and lead to cell death. But no need to overcomplicate it because copper toxicity is rare, stresses Simon. “Just eating a balanced diet is a good way to make sure we are getting enough copper and remaining within that healthy range,” she says.

      Focus on a varied diet by eating some of the following.

      Unsweetened baker’s chocolate

      Nuts

      Sunflower seeds

      Potatoes (with the skin)

      Shiitake mushrooms

      Oysters

      9. Probiotics

      You’ve likely heard probiotics are the good bacteria in your digestive system, but they also play a role in immune health, says Simon. Studies have shown that probiotics promote natural antibodies in the body by boosting immune cell production and fighting off infection. Some research even suggests that probiotics can prevent respiratory tract infections like the cold or flu and reduce urinary tract infections in women.

      Foods high in probiotics include the following.

      Kimchi

      Sauerkraut

      Kombucha

      Tempeh

      Yoghurt (with live active cultures)

      Kefir

      This article was first published in womenshealthmag.com More

    • 125 Shares

      in diet and nutrition

      This Prawn Curry Hits The Spot When You’re Craving Take-Aways

      by

      Like Heritage Day, Dinner at Matloha’s is all about bringing family and friends together for some good times around the table. Here, Liziwe Motloha’s prawn curry, from her book Dinner at Motloha’s, showcases ingredients that reflect her culinary heritage and appeal to the entire family.

      This prawn curry is rich in kitchen staple ingredients while being hearty and just indulgent enough to temper the craving for a fast food meal. It’s also ready in minutes.

      Time for some cooking essentials…

      This innovative can-to-pan Masterclass Frying Pan is made of 70% recycled aluminium that is sourced from discarded drink cans. Win-win!

      The rich, red colour comes from the finest Italian tomatoes. Each one is strained through a sieve to remove the seeds and then bottled in its raw, uncooked form.

      This turner’s handle has an enhanced comfortable grip, so you can avoid that awkward angle trying to flip your steaks. An angled tip makes for easy flipping.

      Liziwe Matloha’s Prawn Curry

      Make this tasty curry in minutes with kitchen staples and frozen prawns.

      Prep Time 2 minsCook Time 15 minsTotal Time 20 mins

      Course Main CourseCuisine South African

      Servings 4

      Frying PanPot
      2 tbsp sunflower oil800 g large prawn meat, uncooked2 cloves garlic thinly sliced1 whole red chilli seeds removed and finely chopped2 tsp mild curry powder1 tsp ground turmeric1 tbsp tomato purée120 ml water or stock1 can coconut cream2 cups baby spinach leavescooked rice for serving
      Heat the oil in a large frying pan. Add the prawns and cook for 3 minutes, or until they turn opaque. Remove from the pan and set aside. Add the garlic and chilli to the pan (there is no need to wipe it clean) and fry for a few seconds. (Add a little more oil if necessary, to prevent sticking.) Add the curry powder, turmeric and tomato purée and cook for 1 minute.Return the prawns to the pan and toss in the curry paste to coat.Add the water or stock and coconut cream and stir through. Allow to simmer over a medium heat for 3 minutes.Add the spinach leaves and cook for a further 2–3 minutes, until the spinach is just wilted. (If the leaves are big, roughly chop the spinach before adding.) Serve immediately.

      Keyword comfort food, curry, prawns

      Do you need more weeknight dinner recipe ideas? More

    • 163 Shares

      in fitness and body

      Um, People Are Using Sea Moss For Weight Loss But Does It Work?

      by

      There is seemingly no end to what we’ll try to keep trim: down spoonfuls of apple cider vinegar and even combine coffee with lemons. Now, enter the new It-Girl of weight loss: sea moss.

      The spiny plant, which grows abundantly in the ocean, has been used for ages as a thickening agent, because of a compound called carrageenan. Now, people are eating spoonfuls of the stuff in the hope that it’ll shift kilos, clear up skin and boost their health.

      What is sea moss?

      Sea moss is a sea vegetable that’s used commercially to thicken foods. Scientifically, it’s known by the name Chondrus crispus, and it’s a type of algae that grows along Atlantic coasts. It’s also known as Irish Moss. It grows in different colours, from purple, white and green, and each have their own benefits.

      What are the benefits of sea moss?

      “Up until recently, sea moss had not been extensively studied, but its benefits are believed to be like those of other seaweeds,” says registered dietician Cally Frost of Nutritional Solutions.

      They contain a few vitamins and minerals that have escalated their status from overlooked seaweed to certified superfood. Per the USDA, sea moss is low in calories and has a moderate amount of protein, while being high in fibre. It’s also high in calcium, iron, magnesium, copper and zinc. Because it’s a sea veg, sea moss supports thyroid health because it’s high in iodine, a micronutrient that’s clutch for healthy thyroid function. They’re also touted to be imbibed with live bacteria, which supports a healthy gut.

      “There are, however, many factors that can reduce the bioaccessibility and bioavailability of seaweed components and further randomised controlled clinical trials are required in large human cohorts.,” says Cally.

      Sea moss also supports your immune system, since they’re rich in bioactive compounds like proteins, peptides and amino acids. These “are responsible for imparting various health benefits and immune system support,” says Cally. But they’re not the Holy Grail.

      “Whilst these elements are important, it is by no means superior to supporting your immune system through a healthy lifestyle such as eating nutrient rich food sources, regular exercise, cessation of smoking and alcohol etc,” Cally cautions.

      So, does sea moss work for weight loss?

      It might. But that’s only due to a few factors, the biggest of which is its high fibre content. Fibre isn’t digested in the gut, which leads to a feeling of satiety for longer, making you eat less in the long run. But tons of foods are high in fibre, like lentils, beans and complex carbohydrates. So filling up with those could mitigate the need to add sea moss into your diet.

      Next, sea moss is full of a compound, fucoxanthin, which some studies in rats have found can help with fat metabolism and could prevent the absorption of fat. But we need more studies to understand this process more fully in humans.

      “By adding sea moss to the diet, a person may inadvertently be improving other factors of their diet at the same time, which may contribute to weight loss,” says Cally. “There are currently no scientific articles or research to support the claim that sea moss directly facilitates weight loss.”

      What are the downsides?

      Before using any product, it’s important to do your research and see if the ingredient list stacks up. Since it’s a key contributor of iodine, you’d need to make sure you don’t take too much, especially if you’re struggling with hyperthyroidism or take thyroid medication. Then there’s the issue of heavy metals. “Seaweeds possess the risk of accumulating heavy metals such as arsenic, mercury and lead. This depends on where it has been harvested from,” Cally notes.

      “There is still so much to learn about the efficacy and safety of sea moss, and it is important to be aware of the potential risks and to not get caught up in the hype of the next trend, especially if the source of information is not coming from an accredited health care professional.” More

    • 75 Shares

      in diet and nutrition

      Salt-Free Ways to Flavour Your Food

      by

      Our seasoning of choice is usually salt, but as mentioned in a previous post, having too much salt may lead to serious health problems. So as part of keeping our bodies well and healthy, we need to keep an eye on our salt intake. Also, less healthy foods are often high-salt foods too, which means healthy eating goes hand-in-hand with low-salt eating.

      Food tastes better when it’s seasoned as this brings out many of the flavours and we all love great-tasting food.So, I thought it might be helpful to look at other ways to season and boost the flavour of foods, without using salt.

      Try these salt-free flavourings

      Grains

      For Rice:Try paprika, coriander, saffron, chives, onion, red, yellow or green peppers and peppadews.For Pasta:Try black pepper, garlic, oregano, basil or Italian parsley.

      Vegetables

      For Potatoes:Black pepper, nutmeg, parsley, paprika, spring onion, chives, dill, low-fat or fat-free cottage cheese or yoghurtSalad and Vegetables:Black pepper, garlic, lemon juice, oregano, balsamic reduction, low-fat or fat-free cottage cheese or yoghurt.Green Vegetables:Lemon juice, mint, black pepper, roasted nuts and parsley.

      Meats

      Fish:Lemon juice, fennel, bay leaf, dill, fennel, parsley, tarragon, white or black pepper, white wine, tomato and onion.Chicken:Try a spot of garlic, ginger, apricots, citrus fruits, basil, dill, fennel, marjoram, mint, oregano, paprika, chilli, rosemary, tarragon, thyme, black or white pepper, white or red wine or lemon juice.Ostrich:Balsamic reduction, coriander, onion, pineapple, tomato, quince jelly.

      Beef:To add flavour to beef, try some red wine, balsamic, black pepper, horseradish, mustard, tomato or peppadews.Lamb:Mint, oregano, thyme, aniseed, basil, cardamom, pepper, cinnamon, cloves, cumin and rosemary.Pork:Sage, thyme, pineapple, apple, ginger, lime, orange, cider, coriander and thyme. Add fresh herbs towards the end of the cooking over a mild heat, or they may get burnt which will give a bitter taste. More

    • 138 Shares

      in health and weelbeing

      What to Eat Before and After a Workout For Optimal Results

      by

      When it comes to transforming your body, there are many factors that play a role. It’s no secret that good nutrition is key for overall health, so making it a priority before, during, and after workouts should be a no-brainer. Regardless of what level of fitness you’re at, fueling for exercise can provide many benefits, such as sustaining energy during a workout, preventing injuries, aiding in muscle recovery, and seeing results in our strength and endurance. If you’re not sure where to start with sports nutrition, keep reading for tips on what to eat before a workout and what to eat after a workout for optimal results.
       
      What to eat pre-workout
      To get the most out of your workout, when you eat prior to it is essential. Having a balanced meal that includes whole grains, protein, carbs, and a healthy fat 3-4 hours before a workout will give you the sustained energy you need to meet your goals. As you get closer to a workout (think: within 1-2 hours), opting for a lighter snack is key to avoid cramping or feeling sluggish. When it comes to choosing what foods to eat before a workout, aim to include produce (for vitamins, minerals, and carbs to fuel cells) and a protein source (for muscle health). Some snack ideas include:

      Apple and string cheese
      Banana and peanut butter
      Cherry tomatoes and hummus
      Berries and yogurt
      Carrots and natural jerky

      If you don’t like eating before a workout, it’s OK to skip a snack as long as you are well hydrated and are not feeling low energy or weak.

      What to eat post-workout
      The goal of a post-workout meal or snack is to refuel and flood nutrients to depleted cells. Ideally, you should aim to include a carbohydrate to give energy back to your body, a protein to help repair muscle tissue, and produce and healthy fats to help protect cells. If you’re not able to get a meal in after a workout, opt for a quick snack like a tuna/chicken pouch, dry roasted edamame, hardboiled eggs, yogurt, or string cheese. Some post-workout recovery meal ideas include:

      Smoothie with berries, protein powder, chia seeds, and leafy greens
      Oatmeal with nut butter and banana slices
      Whole wheat tortilla with avocado, shredded chicken, and bell peppers
      Brown rice, lean protein (i.e. chicken, fish, or tofu), and stir-fry veggies
      Baked sweet potato, leafy greens, black beans, and avocado cilantro dressing
      Whole wheat crackers and tuna salad with olive oil mayo and grapes

      The importance of hydration
      You’ve heard it time and time again, so while it’s nothing new, I’m here to confirm that staying hydrated is key to optimal workouts. I mean, if Taylor Swift drinks 10 bottles of water a day, shouldn’t we all? While drinking water won’t make you a global pop star, it will help prevent muscle cramps and injuries. A good rule to follow is to aim for nine glasses (72 fluid ounces) of water per day. Physical activity increases your hydration needs, so keep this in mind while working out. On extra sweaty days, replenishing with electrolytes can aid in hydration. You can try using electrolyte drink mixes or drinking coconut water with a pinch of sea salt. And for a fun post-workout hydration booster, try watermelon pops.

      Natural supplements to aid in workouts
      Sometimes you need a little extra energy boost before or after a workout. Here are some natural supplements you can turn to for enhanced performance and a speedier recovery:

      Caffeine 
      Choosing caffeinated beverages before workouts may enhance your athletic performance and rev up your metabolism. If coffee isn’t your thing, try sipping on matcha for an energy boost and additional antioxidants.

      Quick-digesting carbs
      When you have less than an hour before a workout and you need fast, sustained energy, opting for quick-digesting carbs is where it’s at. Try opting for foods such as bananas, applesauce, or canned fruit in water. 

      Turmeric and ginger 
      Turmeric and ginger are natural anti-inflammatory foods, which can help prevent muscle soreness. Try adding them to smoothies and lattes, or season your eggs, cooked veggies, or pasta dishes with turmeric (and black pepper for better absorption!). 

      This Low-Impact Workout Is Taking Over FitTok, and All You Need Is a Wall More

    • 138 Shares

      in diet and nutrition

      The Ultimate Raspberry Yoghurt ‘Cheese’ Cake Recipe You Need to Try

      by

      Did someone just say ‘healthy cheesecake’?!

      If you’re looking for a fun and festive dessert to serve this Easter, then this recipe is a must-try. This Middle-Eastern-inspired yoghurt cake popularised by Claudia Roden is reminiscent of a cheesecake but much lighter, fluffier and more flan-like. It is a perfect blend of tangy yoghurt, zesty lemon, and sweet raspberries.

      Pair This Cheesecake Recipe Along With…

      Let’s Bake Something Healthy

      This recipe is super easy to follow and doesn’t require any fancy equipment or ingredients. All you need is a few basic kitchen essentials, a bit of time, and a whole lot of love for cheesecake (but the healthy kind).

      Nutritional Information Per serving:

      460kJ | 3g fat (1g sat) | 65mg sodium | 19g carbs | 2g fibre | 16g sugars | 5g protein

      Ed’s Tips For This Raspberry ‘Cheese’ Cake:

      Try it with Greek-style yoghurt.

      Full cream yoghurt ups the calories per serving from 109kcal to 140kcal.

      Add extra lemon zest along with the raspberries for an extra sweet sour taste.

      Raspberry Yoghurt ‘Cheese’ Cake

      This is a Middle-Eastern yoghurt cake popularised by Claudia Roden that is reminiscent of a cheesecake, but much lighter, fluffier and more flan-like.

      Prep Time 15 minsCook Time 50 mins

      Course Dessert

      Servings 8Calories 109 kcal

      4 eggs, separated100g castor sugar 1/2 cup400g low-fat plain yoghurt3 tbsp flourGrated zest of 1 lemon125g raspberries 1 small punnet
      Preheat the oven to 180°C. Butter and flour a 18cm-diameter, loose-bottomed cake tin and line the bottom with baking paper.Beat the egg whites until stiff peaks form. Beat the egg yolks with the sugar until thick, pale and creamy.Mix yoghurt, flour and lemon zest into the yolks.Mix a spoonful of the egg whites into the yoghurt mixture to loosen. Fold the egg whites into the yoghurt mixture, gently but thoroughly, until well combined. Spoon into the tin.Drop in the raspberries and bake in the lower third of the oven for 50 minutes or until a skewer inserted comes out clean.Cool on a wire rack – the cake will soufflé up and then sink again. Serve warm or cold.

      Keyword dessert More

    • 113 Shares

      in diet and nutrition

      18 Foods High In Vitamin C Beyond Just Oranges

      by

      Raise your hand if you start going hard on the orange juice the second you get the sniffles. Yep, same. If oranges aren’t your jam, there are plenty of other foods high in vitamin C in the produce aisle.

      Can they singlehandedly wipe out a cold, though? Probably not so much. (Don’t shoot the messenger!) Vitamin C is still “one of the most important nutrients in our body for overall health,” says nutritionist Liz Weinandy, from The Ohio State University’s Wexner Medical Center.

      Vitamin C’s benefits include a stronger immune system and lower levels of damaging free radicals in your body, which make the antioxidant important for disease prevention, says Weinandy.

      Vitamin C may play a vital role in reducing your risk of heart disease — and even improve the quality of life for cancer patients, suggests research from the National Institutes of Health.

      Another interesting perk of eating vitamin C is: It helps you maximize your absorption of plant-based iron to ward off conditions like anemia. So, make sure to pair those lentils, spinach, or tofu with vitamin C, plant-based eaters.

      To reap the benefits of vitamin C, you should get at least 75 milligrams of the good stuff daily, ideally from foods, says Weinandy. While supplements are okay, they’re not ideal.

      Lucky for you, getting your daily dose of vitamin C is pretty easy to do. Just nosh on the following high-vitamin C foods throughout the day.

      1. Lychee

      Per one-cup serving: 125 calories, 1 g fat (0 g sat fat), 2 mg sodium, 31 g carbohydrates, 29 g sugar, 3 g fibre, 2 g protein

      The fragrant, tropical aroma of these bite-sized fruits is enough reason to add them to your diet. They just so happen to be loaded with vitamin C (136 milligrams per cup, to be exact), too.

      2. Brussels Sprouts

      Per one-cup serving: 38 calories, 0 g fat (0 g sat fat), 22 mg sodium, 8 g carbohydrates, 2 g sugar, 3 g fibre, 3 g protein

      Brussels look like tiny brains, and their super-high vitamin C content (75 milligrams per serving). This might actually help boost brain health. Roast them in the oven or shred them into a salad for a surprising crunch

      3. Blackcurrants

      Per one-cup serving: 71 calories, 0.5 g fat (0 g sat fat), 2 mg sodium, 17 g carbohydrates, 2 g sugar, 3 g fibre, 2 g protein

      If you love the refreshing sharp taste of blackberries, swap them out for blackcurrants. At 203 milligrams per serving, contain nearly seven times more vitamin C.

      4. Mango

      Per mango: 124 calories, 1 g fat (0 g sat fat), 2 mg sodium, 31 g carbohydrates, 28 g sugar, 3 g fibre, 2 g protein

      Conveniently, some of the sweetest fruits out there not only transport you right back to your favourite beach vacay, but also happen to be super nutritious. One mango, for example, contains 75 milligrams of vitamin C.

      5. Green Bell Pepper

      Per cup, chopped: 30 calories, 0 g fat (0 g sat fat), 5 mg sodium, 7 g carbohydrates, 4 g sugar, 3 g fibre, 1g protein

      If you’re not into the sweeter taste of red bell pepper, its green counterpart is another immunity-boosting bet. Green bell peppers contain 120 milligrams of vitamin C per serving.

      6. Cauliflower

      Per small cauliflower: 66 calories, 1 g fat (0 g sat fat), 80 mg sodium, 13 g carbohydrates, 5 g sugar, 5 g fibre, 5 g protein

      Whether you dip florets in ranch or rice cauliflower up in a stir-fry, one small head packs a whopping 128 milligrams of vitamin C. Plus, it’s a good source of filling fibre.

      7. Oranges

      Per medium orange: 62 calories, 1 g fat (0 g sat fat), 0 mg sodium, 15 g carbohydrates, 12 g sugar, 3 g fibre, 1 g protein

      There’s a reason your mind jumps to oranges when you think of vitamin C. Just one medium-sized fruit contains an impressive 70 milligrams of the antioxidant. Their high flavonoid content has also been linked to reduced instances of macular degeneration and heart disease.

      8. Grapefruit

      Per medium grapefruit: 82 calories, 0 g fat (0 g sat fat), 0 mg sodium, 21 g carbohydrates, 10 g sugar, 3 g fibre, 2 g protein

      Got orange fatigue? Grapefruits are an even more potent, disease-fighting choice. With 88 milligrams of vitamin C per medium fruit, this zesty, tangy type of citrus is a great way to switch it up.

      9. Tomato Juice

      Per cup: 42 calories, 1 g fat (0 g sat fat), 25 mg sodium, 9 g carbohydrates, 6 g sugar, 1 g fibre, 2 g protein

      Just one cup of 100-percent tomato juice contains a whopping 174 milligrams of vitamin C. Permission to slurp down Bloody Mary mix? Granted. (Just opt for the low-sodium variety to do your blood pressure a solid.)

      10. Melon 

      Per quarter of a medium melon: 50 calories, 0 g fat (0 g sat fat), 25 mg sodium, 12 g carbohydrates, 1 g sugar, 1 g fibre, 1 g protein

      With its pretty colour and fruit salad vibes, refreshing melon is a surprisingly solid source of vitamin C. Melons provide 48 milligrams of the antioxidant per serving.

      11. Red Bell Pepper

      Per half cup, chopped: 19 calories, 0 g fat (0 g sat fat), 3 mg sodium, 4 g carbohydrates, 3 g of sugar, 2 g fibre, 1 g protein

      These veggies are colourful, crunchy, and incredibly low-cal — and a half-cup of chopped peppers packs 95 milligrams of vitamin C.

      12. Papaya

      Per cup of papaya pieces: 62 calories, 0.4 g fat (0 g sat fat), 12 mg sodium, 16 g carbohydrates, 11 g of sugar, 3 g fibre, 0.7 g protein

      Each cup of papaya provides an impressive 88 milligrams of vitamin C. As an added bonus, the fruit’s also a good source of vitamin A and fibre.

      13. Guava

      Per one cup serving: 112 calories, 2 g fat (0 g sat fat), 3 mg sodium, 24 g carbohydrates, 15 g of sugar, 9 g fibre, 4 g protein

      Nothing says summer like a tropical fruit – and this one packs an incredible 377 milligrams of vitamin C per cup. That’s five times your recommended daily intake!

      14. Broccoli

      Per one cup serving, chopped: 31 calories, 0 g fat (0 g sat fat), 30 mg sodium, 6 g carbohydrates, 2 g of sugar, 2 g fibre, 3 g protein

      Make this your go-to green not just because of the C content (81 milligrams per cup of chopped broccoli), but because it’s also a surprising source of protein (nearly three grams!).

      15. Strawberries

      Per one cup serving, sliced: 53 calories, 0.5 g fat (0 g sat fat), 2 mg sodium, 13 g carbohydrates, 8 g of sugar, 3 g fibre, 1 g protein

      One cup of sliced strawberries has 98 milligrams of C. (So, strawberry shortcake is totally helping boost my immune system, right?)

      16. Yellow Kiwi

      Per fruit: 51 calories, 0 g fat (0 g sat fat), 2 mg sodium, 13 g carbohydrates, 10 g of sugar, 1 g fibre, 1 g protein

      Grab SunGolds when you see them in the store. These beauts contain 130 milligrams of vitamin C per fruit. That’s two times the amount found in the traditional (and more familiar) green-fleshed fruit.

      17. Hot Green Chili Peppers

      Per pepper: 18 calories, 0 g fat (0 g sat fat), 3 mg sodium, 4 g carbohydrates, 2 g of sugar, 1 g fibre, 1 g protein

      You know what they say; if you can’t take the heat… Just one pepper packs a whopping 109 milligrams of vitamin C. Plus, research shows that spicing up your foods can turn up your metabolism.

      18. Pineapple

      Per cup serving, chunks: 82 calories, 0 g fat (0 g sat fat), 2 mg sodium, 22 g carbohydrates, 16 g of sugar, 2 g fibre, 1 g protein

      Tropical fruit wins again. One cup of pineapple chunks has 79 milligrams of vitamin C. It is also an excellent source of the mineral manganese.

      This article was originally published on www.womenshealthmag.com  More

    • 138 Shares

      in lifestyle and culture

      How I got my job as… UAE-based health and mindset coach

      by

      Lifestyle

      by Sarah Joseph
      1 hour ago

      Welcome to the Emirates Woman weekly series ‘How I got my job as…’ where we speak to some incredible entrepreneurs and businesswomen both based in the UAE and globally to find out about their career paths that led them to where they are now; what their daily routines look like; the advice they’d give to those starting out; and the hurdles they’ve had to overcome.
      This week we chat with Danielle Françoise, UAE-based Health and Mindset coach who works on helping clients heal from the inside out. Through breathwork, meditation and gut cleansing, she’s able to guide her clients to live a more fulfilling life.
      After launching Coached by Françoise, her clients have access to her services at Dubai’s all-in-one wellness destination, Blended and can practice the art of meditation through different techniques.
      To understand more, Emirates Woman sat down with this Mindset coach to find out more about her health and wellness journey.
      What was your favourite subject at school?
      Art. I loved having the opportunity to be creative and express myself.
      What was your first job?
      After I graduated from Leeds University in the UK and I was a dance teacher for two years in a secondary school academy. I had grown up dancing at a stage school from the age of three years old so at the time this was my dream job.
      What brought you to Dubai?
      Change of lifestyle, the weather and new opportunities to grow personally and professionally.
      What inspired you to become a health and mindset coach?
      I have been on my own personal health journey since the age of 15 when I was diagnosed with chronic anxiety. With a range of health issues that then followed over the next 15 years including insomnia, skin issues, alopecia and depression, once I finally found a health protocol that helped me heal naturally from the inside out with a huge focus on gut health, I wanted to be able to share and help others – especially those who were going through the same or similar issues. It took me years and years to finally crack it, from poor advice to getting stuck in the pharmaceutical system which is even more motivation to share what I have been through to help others fast-track their healing compared to my long journey.

      Talk us through the inspiration behind your sessions? Tell us more about your gut health plans.
      I guide people through meditation and breathwork online and in person here in Dubai, privately and in groups. Breathwork is an incredible way to relax and reset the nervous system and is something that personally helped get my anxiety under control. My personalised gut health plans I offer online for those who want to cleanse, repair and heal their gut which is the root cause of a lot of peoples issues so it will reduce any physical symptoms but also improves mental health as the gut is connected to the brain through the vagus nerve. Heal your gut, heal your whole body.
      What are the key elements of your role?
      To support, guide and educate those who want to heal their body naturally, long term and look at getting to the root cause of issues and not just temporarily treating the symptoms. I also love to share and relate my coaching approach to my own health journey and experiences so that it can inspire and motivate others. I give people the tools and knowledge they need to live a healthier and happier life, with no fuss or fluff, straight to the point. I also like to make it as fun and enjoyable as possible. healing yourself really is a vibe!
      Talk us through your daily routine.
      I like to wake up, get out into the sunlight, warm lemon water, take my supplements and then do a 10k walk around Dubai Marina while plugged into a motivational podcast. Sometimes I grab a matcha latte on the way back home (obsessed!) and then my schedule day to day can look slightly different. But on average, I will have meetings, online client calls, write up client plans, or preparing for a meditation and breathwork session at Blended Wellness or Nao Dubai. In the evening I like to join a reformer pilates class, a bike ride to Kite Beach to watch the sunset or catch up with friends over food. I’m a big foodie!
      What advice do you have for anyone looking to follow in the same footsteps?
      Research your course thoroughly and make sure it covers all the areas in detail that you want to learn and practice. For me, it was super to important to study gut health in-depth as that was the missing piece of my health journey and something I am super passionate about. I am a qualified Nutritional Therapist and a Transformational Life Coach and I love to combine the two disciplines within my work as I am a big believer in treating the whole person and offering a full body experience to heal and thrive long-term.

      What is the best piece of advice you ever received?
      ‘If we want something we have never had, we must do things we have never done.’ I repeat this to myself a lot when faced with new opportunities, challenges or things that take me way out of my comfort zone.
      And what is the worst?
      To just wait until you feel you are ready. In life, we will never feel ready, for anything. So go with your gut, push through the harder moments and there will be a stronger version of yourself waiting on the other side.
      What has been the biggest challenge you had to overcome?
      Probably my own mindset at times during challenging experiences with depression and anxiety. But I know from hitting rock bottom and pulling myself out of those dark places, (most of the time on my own as I didn’t want to worry anyone) that I wouldn’t be where I am now, doing what I love, helping and guding others. I am now grateful for my journey and those hard times for helping me to grow and become more fearless and resilient.
      What are the future plans for you as health & mindset coach?
      To continue working on myself – healing is a journey, not a destination so that I can serve and help heal others as my happiest and highest self. To broaden my business online so I can reach more people globally and just to carry on being the person I needed when I was younger – I became a health and mindset coach to help others but also as a big giant hug for my younger self.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Instagram @coachedbyfrancoise More