The building blocks of life

PROTEIN

At the most basic level protein provides us with heat and energy, and helps with build and repair in the body. It  provides the tools needed for optimum brain chemical messenger function (known as neurotransmitters) for ensuring a stable and happy mood, and also  helps to keep blood sugar levels balanced by slowing down the release of glucose into the bloodstream.

It makes sense, then, to build a meal around a good quality protein source in order to provide the tools for optimal growth and repair for the body

Examples of Protein: meat, poultry, seafood, eggs, beans and peas (butter beans, kidney beans chickpeas, lentils, black beans), nuts (brazil nuts, almonds, cashews, walnuts, hazelnuts) and seeds (sunflower, pumpkin, sesame, chia).

Protein from an animal source (with a few exceptions like Chia and Quinoa) are whats called “complete” proteins, meaning they hold all 9 essential animo acids. This is important as the body cant make these 9 essential animal acids and can only get them from food. So often people think they need to resort to animal products for their protein but its important to note that although non animal food sources might not hold all 9 essential animo acids, when combines them together, for example, rice and beans, they then create a complete protein. This is when combining food groups can be important, especially if you don’t want to be eating animal products at every meal!

FATS

Not long ago we were led to believe that fats where bad. But this is misinformation  about an entire food group that has caused catastrophic effects. At the most basic level, fats provide our bodies with heat and energy. They are also important for cell structure, production of many hormones, nerve protection and brain development.

There are three main types of dietary fats: saturated, monosaturated, and polysaturated.

SATURATED – Examples - is in meat, butter, hard cheese, whole milk, cream, coconut oil and flesh, meat, egg yolks (anything that stays solid at room temperature)

UNSATURATED - Examples - 

MONOSATURATED– Olive oil, rapeseed oil, avocado, nuts and seeds

POLYUNSATURATED (Omega 3) – flax seeds, green leafy vegetables (kale, spinach, cavolo Nero, cabbage, spring greens), pumpkin seeds and walnuts

POLYUNSATURATED (Omega 6) – sesame seeds, evening primrose oil, peanuts and peanut oil, olive oil.

Hydrogenated oils such as margarines and any industrially hardened fats should be avoided. Hydrogenation is the process of changing liquid oils into solid fats. These are known as Trans Fats and are known to have a negative impact on our bodies. Trans Fats tend to be found in biscuits, cakes, muffins, pastries and crisps.

CARBOHYDRATES

Like fats, carbohydrates also provide our bodies with heat and energy. There are two main types, either refined (simple sugars) or complex.

Refined carbohydrates include sugar, honey, malt, sweets and most refined foods containing white flour (which has been stripped from the grain has lost many of its valuable nutrients and fiber).  These refined carbohydrates can cause our blood sugar levels to rise and fall rapidly, with consequences such as mood swings, irritability, energy slumps etc.

Complex carbohydrates provide a slower release of glucose into the bloodstream and help our bodies release energy more evenly. Complex carbohydrates are found in wholemeal and wholegrain varieties such as  brown rice, whole oats  and wholemeal flour. These contain all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions and  are the best option as a source of carbohydrate, also providing  useful fibre.

Examples of whole grains: amaranth, barley, buckwheat, corn, millet, oats (including oatmeal), quinoa, brown rice, wild rice, rye, teff, triticale, wheat.

Complex carbohydrates are also found in all beans & pulses (butter beans, kidney beans chickpeas, lentils, black beans), nuts (brazil nuts, almonds, cashews, walnuts, hazelnuts), vegetables and whole grains.

You need a combination of all 3 of these macronutrients and this is why it’s important to get creative in the kitchen and start experimenting with food groups and flavours and what is being referred to when people talk about creating a balanced plate of food.

A SIDE NOTE ON FIBRE

Fibre is important for several reasons. Both soluble and insoluble fibre are required for maintaining a healthy digestive system and eliminating  toxins/waste from the body. It also helps to slow  down the release of sugar into our bloodstream, stabilising  our blood glucose levels, and therefore our energy.

Soluble fibre, found in foods such as apples, pears, carrots, dried fruit, sweet potatoes, pulses (red, green, yellow & brown lentils, beans, chickpeas, green beans, kidney beans, black-eyed peas, runner beans), oats and brown rice, is  an important gentle, non-abrasive source of fibre for a healthy digestive system.

Using whole grains in place of refined grains is a great way to ensure you are providing yourself with plenty of fibre.

MICRO NUTRIENTS

These are the smaller nutrients needed in our body but in smaller amounts

VITAMINS AND MINERALS

Vitamins are needed in a smaller amount than fat, protein and carbohydrates and can be divided into two main groups: fat soluble and water-soluble.

The fat-soluble vitamins, A, D, E & K, need sufficient fats in the diet in order to be absorbed.  So this is when adding olive oil or butter to your vegetables for example can really help with the absorption of nutrients, as well as making them taste better! Fat soluble vitamins can be stored in the body.

Water-soluble vitamins (such as Vitamin C and the B vitamins) are excreted rather than stored, so need to be eaten regularly, ideally on a daily basis, to maintain optimal levels.

Minerals are classified as either macro-minerals or trace minerals. Macro- minerals include those such as calcium, magnesium and trace minerals (just as important but needed in smaller amounts) such as zinc, selenium and chromium.

Nutrients have a multitude of roles in the body and are used in every process in varying quantities. The production of energy for example, several different nutrients including  all the B vitamins, vitamin C, folic acid, CoQ10 as well as minerals such as iron, copper, magnesium and zinc. This gives us some indication of just how important it is we try to optimize the nutrients we get from food as much as possible.

what are phytonutrients?

All this ridiculously long word is really trying to say is – eat a rainbow!

Phytonutrients are special compounds found in fruit and vegetables – they give foods taste, aroma, colour and other characteristics and are believed to promote good health. They are often antioxidant rich. Antioxidants can help to stop free radicals from taking over cells in the body and causing potential inflammation.

Phytonutrients (or phytochemicals) are protective compounds made by plants.
They:

• give plants their colour, flavour, and aroma

• help plants survive stress (sun, pests, environment)

• offer protective benefits to our bodies when we eat them

They’re not vitamins or minerals — they’re bioactive compounds that support health in more subtle, systemic ways.

The main groups (in plain language)

Flavonoids

What they are:
A large family of plant compounds that act as antioxidants and anti-inflammatories.

Found in:
Berries, citrus fruit, onions, herbs, tea, cocoa

What they support:

• circulation and blood vessel health

• brain and cognitive function

• immune regulation

• inflammation balance

🧠 Think of flavonoids as compounds that help your body “communicate and flow better.”

Carotenoids

What they are:
Pigments that give plants yellow, orange, and red colours.

Found in:
Carrots, squash, sweet potato, leafy greens, tomatoes

What they support:

• eye and skin health

• immune function

• cellular protection

• hormone balance

🔥 Many carotenoids convert to vitamin A — essential for repair and resilience.

Polyphenols

What they are:
A broad category of compounds known for protecting cells from damage.

Found in:
Olive oil, berries, tea, coffee, dark chocolate, herbs, spices

What they support:

• gut microbiome diversity

• inflammation reduction

• metabolic and heart health

🌿 Polyphenols feed your gut bacteria — they work indirectly by supporting your inner ecosystem.

Anthocyanins / Anthocyanidins

What they are:
A subgroup of flavonoids responsible for blue, purple, and deep red colours.

Found in:
Blueberries, blackberries, red cabbage, aubergine, cherries

What they support:

• brain and nervous system

• memory and cognition

• vascular health

• inflammation regulation

🫐 These are particularly protective for the brain and nervous system.

Glucosinolates

What they are:
Sulphur-containing compounds that support detoxification pathways.

Found in:
Broccoli, cabbage, kale, cauliflower, Brussels sprouts

What they support:

• liver detoxification

• hormone metabolism

• cellular protection

🌱 Light cooking makes these easier to digest for many people.

Allicin

What it is:
A sulphur compound formed when garlic or onions are chopped or crushed.

Found in:
Garlic, onions, leeks

What it supports:

• immune defence

• antimicrobial activity

• circulation

🧄 This is why garlic has been used medicinally for centuries.