While food may be essential for us to function, the pace and pressures of modern-day living and the ease and availability of processed foods mean we can easily overlook the foods that can nourish us and boost our wellbeing and immune system. Here, we take a look at the link between food and our wellbeing, plus the powerhouse ingredients which, beyond simply filling us up, can help us feel our best, bite by precious bite…
Fuel up
If food can be considered fuel, there are certainly foods that power us up more than others. But what are they, and how do we tap into these powerhouse ingredients? A great place to start is to look at the concept of nutrition itself and what it can do for us, says nutritionist Rob Hobson, the Head of Nutrition at Healthspan (healthspan.co.uk) and co-author of The Detox Kitchen Bible (£12.99, Bloomsbury). “Good nutrition holds the power to keep us well, and eating a wellbalanced diet ensures we get all the essential nutrients our body needs to function properly. There’s research that shows there are foods that have the ability to help us with some health conditions too,” he says.
But how exactly does one go about achieving ‘good’ nutrition? “The bottom line is that you need to get the basics right, and these are really very simple,” Rob says. “The Mediterranean diet is the perfect example of what it means to eat well, and that includes eating a wide variety of foods from all of the food groups. I’d also recommend choosing to eat mostly plant-based foods such as fruit, vegetables, beans, pulses, nuts, seeds and olive oil. Meat is fine in moderation, but try to choose the best quality available to you. Include oily fish at least once a week, and try to limit your intake of overly processed foods which are high in sugar and ‘bad’ fats.”
Nutrition on a plate
On top of getting the basics of nutrition right, there are a number of ‘key’ elements to consider if you’re looking to boost your wellbeing. “I’m a big fan of fibre,” says Rob. “Legumes such as beans, pulses and lentils are one of the richest sources of fibre in the diet, but very few of us manage to eat the recommended 30g per day. Research shows that a diet rich in fibre can help to lower cholesterol and reduce the risk of colorectal cancer.”
Rob also suggests paying attention to probiotic and fermented foods, which are a great source of beneficial bacteria. “Strains such as Bifidobacterium and lactobacillus have been proven to help support a healthy gut microbiota, as well as aiding conditions such as IBS, constipation and diarrhoea.” He also recommends eating dark, leafy green vegetables such as kale to boost your intake of vitamins B6, E, C and minerals such as calcium, iron, potassium and magnesium; nuts and seeds for boosting selenium; oily fish such as salmon, mackerel and trout for upping levels of omega 3s – which can reduce inflammation in the body – and olive oil, which can help lower cholesterol.
While it can be daunting trying to shoehorn all manner of fruits and veg into your diet, nutritional therapist and author Madeleine Shaw has some great suggestions for easily upping your intake of wellbeing-enhancing food: “Good nutrition is about balance, eating the rainbow, and having a wide range of fruits and vegetables every day,” she says. “Red peppers are high in vitamin C, so you can chop these up and add them to stews and curries. We should all be eating more leafy green vegetables, and things like frozen spinach can easily be added to smoothies, or herbs to omelettes and salads.”
Start the day well
Start as you mean to go on, that’s how the phrase goes, isn’t it? It turns out this can also be applied to what you eat, too. “It’s best to protein-pack your morning so that you don’t get those typical hunger dips at 11am,” recommends Madeleine. It all comes down to getting the ‘biggest bang for your buck’ nutritionally, says Rob. “Breakfast is the easiest way to start your day on point; as you are most likely to be eating at home, you can control what you eat. You can also get a head start on your daily fruit and vegetable intake by adding veggies such as tomatoes or mushrooms to scrambled eggs or topping your porridge with fruit or serving it alongside a glass of juice or smoothie.”
Given our busy lives, cooking every single meal from scratch is sadly never going to be feasible, but Rob recommends keeping a number of ‘nutrient boosters’ to hand. “You can always boost the nutritional value of a dish by adding a handful of nuts, seeds, dried fruit, dried spices or canned pulses, whether that’s nuts and seeds on a salad or yoghurt at breakfast; dried spices such as turmeric added to your scrambled eggs in the morning or tipping canned pulses onto salads or readymade soups.”
Moderation mindset
Identifying the foods that benefit us is fine and well, but what should we be avoiding if we’re looking to boost our health, immune system and wellbeing? “Processed foods tend to be high in salt, sugar and saturated fats. Consuming these in excess can promote weight gain, which is a risk factor for many diseases including those of the heart,” advises Rob. “However, you do need to keep it real! The key is to eat these types of food in moderation. For most of us, excluding food groups and embarking on extreme diets is likely to do more harm than good; adopting eating behaviours we can maintain in the long term is the best approach to leading a healthy life.”
Perhaps, then, when it comes to eating foods that will fill our metaphorical cup, the best way to ensure we’re eating as well as we can is not to focus on what we’re cutting out, but instead paying attention to what we’re adding in. “I prefer to focus on ‘crowding in’ rather than cutting out,” says Madeleine. “I find this mindset is much more helpful for long term change, and you don’t have to be too restrictive, either. It’s so important that food is joyful and not a punishment, and that we look at not just what we eat, but how we eat it. Eating mindfully and chewing our food, for example, can help the body feel fuller for longer. Plus it helps us to absorb key nutrients, and to reduce bloating.”
4 quick-win ingredients to boost your wellbeing
Cinnamon
As well as containing a large amount of antioxidant polyphenols that help to protect the body, cinnamon is said to reduce inflammation and lower blood pressure. Sprinkle it on top of porridge or yoghurt, or use it curries and broths.
Ginger
Ginger is great for aiding digestion, reducing nausea, and helping to fight flu or cold symptoms. Add it to smoothies, soups, or in a hot drink alongside lemon and honey.
Turmeric
Curcumin, the active ingredient in turmeric, contains powerful anti-inflammatory properties that can help with conditions such as osteoarthritis, rheumatoid arthritis and Crohn’s disease. Turmeric can easily be added to one-pot dishes such as curries, stews, casseroles and soups.
Garlic
With antiviral and antioxidant properties, garlic can help to keep coughs and colds at bay. Use it as a base to dishes, or whip up a batch of Madeleine’s Turmeric & Coconut Broth.
Madeleine Shaw’s Turmeric & Coconut Broth with Crispy Tofu, Wild Rice and Vegetables
“This delicious turmeric and coconut broth is full of flavour and packed full of antioxidants to keep your immune system strong. If you don’t have carrot or broccoli, feel free to substitute with other veggies.”
Serves: 2
Ready in: 30 minutes
For the broth:
1 can of coconut milk
For the tofu:
½ pack of tofu, pressed and drained
To garnish:
½ red chilli, sliced, to garnish
1. Place all of the broth ingredients into a saucepan and simmer on medium heat on the hob for 20 minutes. Add the carrot, broccoli and rice a couple of minutes before it has finished cooking.
2. Meanwhile, prepare the tofu by cutting it into squares and rubbing in the spices. Fry until it is golden all over, for approximately 5-10 minutes.
Add the cinnamon while it is cooking.
3. Assemble the broth, vegetables, rice and tofu in a bowl, squeeze over the lime juice and garnish with the sliced chilli and diced spring onion.
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