Nutrition Lifestyle

Fibre (polysaccharides)
The small intestine cannot break down the fibre content of carbs. Fibre passes through the digestive system to the large intestine where they are fermented by gut bacteria.
Insoluble & Soluble fibre is found in the skins and seeds of many fruits & veg.

Did you know that Vitamin B12 is essential for proper red blood cell formation and neurological function? It's crucial for maintaining a healthy nervous system and DNA synthesis.
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Free radicals are short lived highly reactive chemicals. Does alcohol produce free radicals? Yes. Alcohol-induced damage is the excessive generation of free radicals, which can result in a state called oxidative stress. Read my blog.
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What’s on a balanced plate. Starchy carbohydrates; rice, pasta, potatoes. Vegetables & fruit; aim to eat 5 portions a day. Protein; pulses, kidney beans, lentils & chickpeas. Dairy; hard & soft cheese, yoghurt, cows milk. Unsaturated oils & fats; olive oil, rapeseed.

Coeliac disease can lead to Vitamin B12 deficiency. Understand the potential impact on your health and seek guidance on meeting your B12 needs.
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Vitamin C is a powerful reducing agent (antioxidant). Get your Vitamin C in Fruit & Veg. Kiwi fruit Oranges Lemons Satsumas Blackcurrants Guava Mango Papaya Pepper Brussels sprouts Broccoli Sweet potato More info on the blog
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Managing food intolerances is essential for quality of life. Learn about the common symptoms and impacts of intolerances, as well as strategies for identifying and addressing these nonimmune responses.
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Vitamin B12 is crucial for DNA synthesis and maintaining cellular health. Be proactive about meeting your B12 needs to support overall wellbeing and vitality.
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Did you know for some unknown reason humans cannot produce their own Vitamin C. Guidance for daily intake is 40 milligram (mg/d) from citrus fruits and soft fruits, guava, tomato juice & kiwi fruit Click the link to read more on my blog
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Proper hydration before and during exercise can improve physical and mental performance by up to 20%. Men should aim for 2 litres and women for 1.6 litres of water intake daily to maintain proper hydration.
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Vitamin B12 deficiency can impact individuals of all ages. Stay informed about maintaining adequate B12 levels for improved overall health and wellbeing.
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Monounsaturated fats (MUFA’s) are usually liquid at room temperature, a good source includes avocados, nuts, fish oils
Polyunsaturated fats (PUFA’s) Omega 3 and 6 found in oily fish, flaxseeds, walnuts
Saturated fats we should cut down on these fats and avoid transfats completely

If you're experiencing signs of Vitamin B12 deficiency, such as fatigue and neurological issues, consult with a healthcare professional to address your B12 needs.
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Weigh yourself before and after your workouts to track fluid loss. Aim to stay within 2% of your body weight by gradually drinking 1.2 to 1.5 litres of water over an hour after exercise. Remember, every kilo lost should be replenished!
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Don't let salt sneak into your diet unnoticed 75% of the salt we consume is already in processed & pre-prepared foods. Read the labels & choose low-salt options whenever possible. Even vegetables can contain high levels of salt, opt for fresh or frozen veggies instead of tinned.

Concerned about Vitamin B12 intake? Explore reliable sources of B12, whether it's through food or supplements, to ensure optimal health and vitality.
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According to several recent research studies, smokers have a higher vitamin C turnover rate. Their intake would have to be increased by up to 80mg/day to keep their body pool and circulating levels near those of non-smokers Read my blog
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Did you know that less than 4% of the UK population have food allergies? Understanding the difference between allergies and intolerances is key to managing your dietary choices and overall health.
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Whether you're a meat-eater, vegetarian, or vegan, Vitamin B12 is essential for overall health. Take steps to ensure you're meeting your B12 needs for vitality and wellbeing.
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Water is not just essential for the body's overall functioning; it also plays a crucial role in kidney health. Staying hydrated helps promote proper kidney function, aiding in the delivery of nutrients and the elimination of waste as urine.
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Weighing yourself before & after exercise can help determine the amount of fluid loss, & aiming to stay within 2% of your body weight is considered the hydration zone The optimal hydration strategy after workouts including gradually consuming 1.2-1.5 litres of water over an hour

Vegetarians who consume dairy and eggs still need to pay attention to their Vitamin B12 intake. Discover how you can meet your B12 needs through a balanced diet.
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Top up your daily add a glass (250ml) fortified orange juice, this gives you 2.5 micrograms (µg/d) of Vitamin D on top of your fortified breakfast cereal 6.5 micrograms (µg/d), simple, now have a read of my blog. https://bit.ly/3J4uEot

Phytic acid is present in plant seeds, in the body it becomes phytate (anti-nutrient) and impairs the absorption of zinc, iron and calcium. As an antioxidant that can help prevent CVD disease, and kidney stones. Get zinc in tofu and iron in dates and strawberries.

Vitamin B12 is not only important for energy production but also plays a key role in cell health and nervous system function. Explore ways to ensure you're meeting your B12 requirements.
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The most common fortified food with vitamin d is fresh milk, same with yogurt, non-dairy alternatives like soy milk, almond and oat milk. Smaller amounts are found in egg yolks, cheese and beef liver, plus certain mushrooms.
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Boost your immune system with the right vitamins and minerals! Eat foods rich in Vit A, Vit B6, Vit C, Vit D, they can support your body's defence against pathogens (viruses, bacteria, fungi, protozoa, and worms).
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Are you getting enough Vitamin B12? Check your diet and consider supplementation if necessary. B12 is crucial for your body's energy production and neurological function.
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If you are on a vegan diet, you may find you struggle to reach adequate levels of vitamin d, a simple solution is a supplement now available derived from lichen. Lichen are not plants they are half fungus and half algae. https://bit.ly/3J4uEot