We all go through periods of feeling tired but if your fatigue is unrelenting and is impacting your ability to function, it may be time to get your iron checked via a blood test. This is especially if you eat a vegetarian or vegan diet or are an athlete as fatigue is a sign of iron deficiency.
Food sources include:
Iron: red meat, chicken, eggs, almonds, apricots, spinach, lentils and sunflower seeds. To help increase the absorption of iron from foods, make sure to eat iron rich foods alongside a source of vitamin C such as tomatoes, capsicum or squeeze of lemon juice!
We have all experienced a muscle cramp and I am confident to say, we would do anything to avoid the pain of cramps again! If you are prone to muscle cramps, make sure your diet contains adequate magnesium and calcium. Magnesium and calcium both play an important role in muscle contraction and a deficiency of either may cause muscle cramps, especially leg cramps.
Food sources include: Magnesium: cashews, cocoa, eggs, figs, leafy greens and legumes
Calcium: almonds, dairy, tahini, soy products, leafy greens and broccoli.
Zinc is important for neurotransmitter (chemical messengers in the brain) synthesis and transmission. Research has shown zinc levels are lower in those who experience low mood. Similarly, Vitamin B6 works alongside zinc to help the right messages be sent can be beneficial for those who suffer low mood as part of pre-menstrual syndrome.
Food sources include: Zinc: beef, capsicum, egg yolks, ginger, oysters, pumpkin seeds and wholegrains.
Vitamin B6: avocado, banana, carrot, chicken, egg yolk, legumes and oats.
Dry skin is a common complaint for those suffering eczema. An important mineral when it comes to maintaining skin moisture is calcium. This is because calcium influences skin barrier function, which regulates water flux and retention. Healthy fats are also important to keep skin moist and to help the body absorb antioxidants from the foods we eat, which in turn benefits the look and feel of skin.
Food sources include: Calcium: almonds, tahini, soy products, leafy greens and broccoli.
Healthy fats: fatty fish, hemp and chia seeds, flaxseeds, avocado, extra virgin olive oil, macadamia nuts and walnuts.
Pre: 5-10 minutes
Cooking: 5 minutes
2 avocados, pips removed
4 cups water
2 tbsp. miso paste
1 tsp. fresh chilli, chopped finely
1 tsp. cumin, ground
1 tsp. coriander, ground
½ tsp. honey
Nut Salsa Verde ingredients:
2 tbsp. pepitas, crushed
2 tbsp. pistachios, crushed
½ cup fresh coriander, washed, stems removed, finely chopped
1 tbsp. lemon zest
1 garlic glove crushed
Sea salt and pepper to taste
1. In a food processor add all the soup ingredients and blend until smooth.
2. Place all of the nuts salsa verde ingredients in a bowl and mix.
3. Serve the soup in shot glasses or bowls with a little nuts salsa verde on top.
Stay tuned for more of Zoe’s posts + for further information on how you can make healthy eating your lifestyle and not a fad purchase Zoe’s ‘Falling In Love With Food‘ online program and start today!