Short on time? Three health boosting foods to easily add to your diet.

Optimise your diet. No preparation needed.

Nuts - as a snack, sprinkled on breakfast, salads, added to curries. Or if you prefer, nut butters for spreads, added to smoothies, used in baking. Nuts are highly nutritious - an excellent source of healthy fats, fibre, protein, vitamins & minerals. Research has found that UK females (aged 20-59) have significantly lower intake when compared to males of riboflavin, vitamin B6, B12, folic acid, calcium, iron, magnesium, potassium, and iodine. (Research Link) Boost your levels with almonds (riboflavin,folic acid, calcium, potassium), pistachios (vitamin B6, iron), walnuts (B12), brazil nuts (magnesium) & cashews (iodine).  

Seeds - think of seeds as a condiment and keep alongside your pepper & salt to sprinkle on pretty much anything. Whether its your morning porridge, soup, a salad or a bowl of pasta - seeds are an easy way to optimise any meal. They are a good source of fibre as well as healthy fats and various vitamins & minerals. Seeds to try: sesame, flax, pumpkin, chia, hemp or sunflower. I use Linwoods - ground nuts & seeds as they are easy to add to anything and are more easily digested.

Herbs & Spices - Fresh or dried, herbs & spices are considered to be the foods richest in polyphenols (a type of antioxidant - molecules that fight free radicals which can cause damage if levels are too high in our body). Although not essential nutrients, a diet rich in polyphenols has been linked to numerous health benefits. My particular favourites which I use regularly are: cinnamon, added to porridge; ginger, steeped in hot water; mixed herbs - parsley, oregano, basil (added to sauces, eggs, soups); turmeric (added to eggs) and cumin (in curries).