Nutritional thearapist - Celia Butt

Celia Butt, Nutritional Therapist, BSc Nutritional Medicine, MBANT, gives us advice on nutrition.

Hay fever 
As we head for summer, it’s a great time to eat fresh food and feel healthy. Some people, however, dread the onset of seasonal allergies such as hay fever. The good news is there are some foods that can help! 

Increase your intake of Vitamin C by eating plenty of fresh fruit and vegetables, such as peppers, watercress and strawberries. This will support your immune system and help to calm down allergic reactions. 

Include foods rich in Omega 3, such as salmon, mackerel, sardines; for vegetarians these are flax seeds, sunflower seeds and walnuts. Omega 3 helps reduce inflammation. Some people may find it preferable to supplement fish oils. 

Eating foods such as red onions, apples and berries will provide high levels of the bioflavonoid, Quercetin. This antioxidant promotes a healthy inflammatory response and acts as a natural antihistamine. 

Watercress
Watercress is a great source of vitamin C, folic acid, iron, magnesium and calcium. It also has beta-carotene, which is needed for healthy skin and eyes.

It can be added to soups, sauces, pasta, stir-fry, or baked with fish. It brings a new dimension to pesto and is delicious in mashed potato.

Reducing cholesterol 
Cholesterol tends to get a bad press, but this naturally occurring fat produced by the body is essential for good health if kept at the correct level. Having too high a level can increase the risk of heart disease and strokes. Many people prefer to reduce their cholesterol naturally where possible, rather than take tablets.

What is the best diet to follow? 

A Mediterranean diet with plenty of vegetables, fruits, pulses, whole grains and healthy fats from olive oil and fish. This will also provide plenty of fibre, which will help to lower cholesterol.

• Reduce your intake of saturated fats from cakes, butter, meat and hard cheese.

• Many studies show Omega 3 reduces cholesterol, decreases levels of harmful fats in the blood, and reduces the inflammation that’s linked to heart disease.

• Eating dark green vegetables, nuts and seeds, especially pumpkin seeds, will boost your levels of magnesium. This will help you relax and improve your heart muscle function and blood pressure.

• Keeping to an ideal weight is important, so increasing your physical activity as well as eating a healthy diet would be beneficial. 

If you are concerned about your cholesterol levels, it is advisable to seek your GP’s advice.