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‘What to eat!’ series – #9 Avocado

Avocado is a nutrient-dense fruit coming from a tree native to Mexico & Central America. There are a number of varieties with “Hass” being the most common. As well as being an excellent source of fat, protein, carbohydrates and fibre, avocado is rich in B vitamins and vitamin K, with good amount of vitamin C & E, & magnesium, potassium, copper & manganese. It also contains phytosterols and carotenoids such as lutein and zeaxanthin and an excellent source of good monounsaturated fats. Because of its high fat content, it is often used by vegetarian or vegan as a meat-alternatives in ...
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‘What to eat!’ series – #8 Pumpkin Seeds

Pumpkin seeds are powerhouses of healthy nutrients. As well as providing fibre, they are an excellent source of proteins and healthy fats (polyunsaturated Omega-3). They also pack magnesium, manganese, phosphorus, iron, copper & zinc, & vitamin K & good amounts of antioxidants (carotenoids, vitamin E), potassium, B2 and folate. They are anti-inflammatory & therefore protective against many diseases. They can: Improve gut health - fibre contents Improve immunity - zinc contents Assist with weight management - fibre increases satiety Improve urinary function Assist sleep: they contain tryptophan (a precursor of serotonin, which then converts to melatonin = sleep hormone), zinc ...
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‘What to eat!’ series – #7 Cauliflower

Like kale, cauliflower belongs to the brassicas (cabbage) family. It comes in different shapes and colours but the most common is the white one. It is a rich source of fibre, several minerals (potassium, magnesium, phosphorus, manganese), vitamins (B5, B6, folate, C, K) and choline which is essential for brain function and to lower cholesterol. It contains carotenoid, flavonoid, sulforaphane, isothiocyanates and glucosinolates which act as antioxidants, which have anti-cancer & anti-inflammatory properties. However, boiling depletes these levels so choose other cooking methods such as steaming or roasting. As a good source of fibre, it can help prevent gut conditions ...
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Recipe – Super Protein Smoothie

110g silken tofu 1 large banana, frozen 250ml kefir 1 tsp cinnamon 👉 Put all the ingredients into a blender and mix until smooth. You can add some milk of your choice if you find it too thick 👉 Optional: add seeds or a spoon of ground flaxseeds on top ...
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‘What to eat!’ series – #6 Kale

Have you tried kale before? I don’t know about you, but I personally love it! Part of the brassicas (cabbage) family, kale is a nutrient-rich ingredient. It is a cruciferous vegetable and the most common one is curly kale which can be found in most supermarkets these days. It is packed with good vitamins (A, K, C, B6) and minerals (magnesium, manganese, calcium, copper, potassium), contains very little fat and is very low in calorie. It also contains protein and fibre which help you feel full, thus being a good ingredient to aid in weight loss. It is also packed ...
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‘What to eat!’ series – #5 Dark Chocolate

Chocolate is made from cocoa beans. As an excellent source of antioxidants (flavonoids), dark chocolate with a high cocoa solids content (also called cocoa mass or cocoa butter) of 70%+ is a very nutritious ingredient and is beneficial to health. Antioxidants prevent inflammation and oxidative stress: as such, they slow down the ageing process and assist in reducing the incidence of many diseases (heart, skin, neurodegenerative, cancer…). It contains fibre, healthy fats (mostly oleic acid – also found in olive oil – and know to be good for the heart) and is packed with lots of important minerals (iron, magnesium, ...
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‘What to eat!’ series – #4 Olive Oil

Is olive oil good for you? Olive oil is one fat that, when eaten with moderation, is good for our health and is considered a superfood. It contains mostly monounsaturated fat (oleic acid) that has anti-inflammatory properties, with a small amount of polyunsaturated fat and saturated fat. To benefit from its anti-inflammatory and antioxidant effects, choose extra virgin olive oil (EVOO): it is rich in phytochemicals which have been shown to reduce the risk of many chronic diseases. Refined olive oil is to be avoided as it is highly processed. Good olive oil contains vitamin E & K and is ...
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Recipe – Kale & Mushroom Bonanza

Both kale and mushrooms are in season right now and are a great combo for a delicious dinner full of good things. And they are super easy to prepare. This is how I cooked them last night. You can use whatever quantities you want, it will keep for a few days once it is cooked or you can batch freeze it for future use. 👉 Wash them well before use. 👉 Chopped them roughly. 👉 Add the mushrooms to a deep wok on a high heat: they will reduce and brown a little bit. I do not use any fat ...
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‘What to eat!’ series – #3 Spinach

Spinach is a leafy green vegetable, low in calories, packed with good nutrients and antioxidants. It is an excellent source of fibre as well as vitamins (A, C, E, B6, folic acid/B9, K1) and minerals (iron, magnesium, calcium, potassium). It is mostly made of water so is a great way to boost hydration. It is also rich in healthy plant compounds which have antioxidant properties (quercetin, carotenoids, kaempferol…): this combats the oxidative stress that leads to many diseases in the body. Thanks to all these healthy compounds within it, spinach has anti-inflammatory properties and strengthens our immune system: as such, ...
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‘What to eat!’ series – #2 Sardines

Sardines are one of the most nutritious food you can choose. They are an excellent source of protein, vitamins (especially B3, B12 & D) and minerals (calcium, selenium, iron, potassium, magnesium, zinc, phosphorus). They are also a great source of healthy fat, in the form of omega-3 which are anti-inflammatory. They are a very cost-effective way to get a whole bunch of good nutrients into you. Eat them whole, don’t worry about the bones: in fact, this is where all the benefits of calcium are so don’t discard them. They are so small and soft, they can be eaten without ...
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