19 Nutrients to Keep you Merry & Bright this Christmas!

This festive season, it can be easy to over-indulge, The Pantry Nutritionist, Eleni, highlights the key nutrients to keep in mind throughout the festive season. From enhancing brain function with Omega fatty acids, to powerful antioxidants such as berries, cherries and even red wine!

"For me, the Christmas period is an unpredictable ratio of relaxation and hecticness. To make sure I avoid over-indulgence and burnout, I wanted to share my list of 19 key nutrients which I always remember to include over this period. Balancing nourishing foods amongst the treats, make the festivities equally as enjoyable, whilst providing our bodies with optimal health benefits. 
 
Wishing you all a merry Christmas and a bright new year ahead!
The Pantry Nutritionist x”
 

19 nutrients to keep you merry and bright! 

1. Fibre – aids digestion and reduces bloating – e.g. fruits, vegetables, lentils, oats.

2. Protein – supports muscle growth and repair – e.g. meats, fish, eggs, beans, tofu, nuts.
 
3. Complex carbohydrates – slow and maintained release of energy – e.g. brown pasta, brown bread, brown rice, quinoa, sweet potatoes. 

4. Omega fatty acids – enhances brain function – e.g. mackerel, sardines, salmon, chia seeds, flaxseeds, walnuts.
 
5. H2O – transports nutrients and removes waste/toxins – e.g. water, melon, cucumber, celery, lettuce.
 
6. Vitamin A – maintains optimal vision – e.g. organ meats, eggs, carrots, spinach, sweet potatoes.
 
7. Vitamin C – improves immune function – e.g. oranges, lemons, broccoli, kiwi, peppers.
 
8. Vitamin D – aids absorption of calcium – e.g. mushrooms, salmon, tuna, eggs (yolk), milk.
 
9. Vitamin E – vital for a healthy skin complexion – e.g. almonds, olive oil, avocados, seeds, tomatoes.

10. Vitamin K – promotes cardiovascular health – e.g. sprouts, kale, cabbage, cheese, eggs, organ meats.
 
11. Thiamine (B1) -converts carbohydrates into usable energy – e.g. lean pork, beef, trout, beans, pasta, asparagus.
 
12. Biotin (B7) – improves health of skin, hair, nails – e.g. organ meats, eggs, nuts, seeds, cauliflower, bananas.
 
13. Cobalamin (B12) - supports nervous system function – e.g. meats, fish, eggs, milk, cheese, nutritional yeast, plant-based milks.
 
14. Calcium – supports development, maintenance, and strength of bones – e.g. milk, cheese, yoghurt, spinach, kale, nuts, seeds.
 
15. Iron – crucial for healthy blood cells – e.g. beef, lamb, organ meats, shellfish, beans, lentils, spinach.
 
16. Magnesium – improves quality of sleep – e.g. dark chocolate, kale, apricot, beans, brown rice.
 
17. Zinc – aids wound healing and cellular repair – e.g. oysters, crab, lobster, beef, beans, lentils, yoghurt, nuts, seeds.
 
18. CoQ10 – reduced fatigue and improves energy production – e.g. organ meats, sardines, mackerel, beef, pork, apples, pistachios, peanuts.
 
19. Polyphenols – powerful antioxidants with anti-inflammatory properties – e.g. berries, cherries, plums, onions, cacao, turmeric, nuts, seeds, red wine!
 

Wherever you are this festive season, from all of us at The Hogarth and The Pantry, we wish you a lovely Christmas and Happy New Year!