Foods

Eating our five portions a day of fruit and veg helps protect against heart disease, reduce the risk of some cancers and type 2 diabetes, and helps us maintain a healthy weight. However it's important to remember 5 portions a day should be the minimum and we should all be aiming to eat ten portions a day.

Fruit and veg contain nutrients that help you feel and function well, including Vitamin C for your body to form new tissue; Vitamin A for normal vision, glowing skin and your immune system; Folate for creating red blood cells and many many more. Fruit and veg are also a vital source of fibre which keeps your gut healthy, and helps prevent constipation and other digestion issues. This is why our nutritionist recommend you avoid meal replacement and protein shakes - not only do meal replacement shakes with sweeteners increase the risk of type 2 diabetes, they don't contain the vital fibre that fruit and vegetables provide in their original form that your body needs for optimal gut health.

Nutrients in vegetables are easily destroyed when boiling, so try to steam, microwave, or roast your vegetables to retain more essential vitamins and minerals. Different types and colours of fruit and veg contain different combinations of nutrients, as well as good plant compounds such as phytonutrients (natural chemicals) which are so important to helping us overcome symptoms of menopause, and symptoms of PMS, so it is important to have a variety in your diet.

Discover our Vegan Daily Multivitamin or if you follow a plant-based or vegan diet, learn more about our Vegan Essentials Bundle which includes our award-winning Vitamin B12 and highly absorbable vegan omega-3.

Protein is found in every single cell in your body – it's in your DNA! So, protein is not just an essential component of your muscles and vital for growth and repair of your body, it has a major role in controlling your appetite, supporting your immune system, making hormones, carrying oxygen and maintaining a healthy kidney function. Protein also serves as an important back up source of energy when there are not enough other nutrients to fuel your energy.

Proteins are made up of long chains of amino acids. There are about 20 different amino acids found in animal and plant proteins, eight of which are essential and which our bodies can't make, so you need these amino acids in your diet. Protein from plant foods (soya products, quinoa, buckwheat, chia seeds and hemp seeds) contain all the essential amino acids, as do a number of animal sources (meat, fish, eggs, milk and cheese) contain most of the essential amino acids. Make sure you also read our nutritionists important blog on nasty additives to avoid in supplements. Other useful sources of plant protein include nuts, seeds, pulses, mycoprotein, and seitan (wheat protein). Read more in 'Best sources of protein on a plant-based diet'.

If you're on a vegan diet, you can obtain all the protein you need from plant sources. The key is to include a variety of plant proteins, so the combinations provide all the essential amino acids. If you're particularly active, exercising or leading a busy life, a protein supplement can be a convenient way to ensure you are getting enough protein to meet your needs.

Discover our Vegan Magnesium or read our nutritionists' blog: Best protein sources on a plant-based diet.

Eggs contain important nutrients such as Vitamin D, Vitamin A, Vitamin B2, Vitamin B12, Folate, Iodine and Choline, as well as being a source of protein which is essential for our bodies to grow and repair. Choline in particular is an important nutrient for your liver function and fat metabolism.

While egg whites are higher in protein than the yolks, the yolks are more nutrient dense and contain most of the vitamins and minerals. Although eggs contain some cholesterol, it is the amount of saturated fat in our diet that increases our blood cholesterol levels rather than the cholesterol we get from eating eggs. You may also enjoy reading '5 tips to improve healthy cholesterol'.

Discover our Vegan Choline or learn more in our nutritionists' blog: The benefits of Choline and where to find it.

If you've removed meat from your diet it is important to understand the nutrients that meat may have provided, and the nutrients you need to get from other foods or plant-based vegan supplements. Find out what your diet gives you in your free online Diet Profile - it only takes 3 minutes.

Meats such as beef, lamb, pork and chicken are high in protein, and protein is essential for growth and repair in the body. Meats also contain lots of nutrients including Iron, Zinc, Selenium, Vitamin D and Vitamin B12, which all benefit a range of your body's functions including your cognitive health, energy, immunity, skin health and bones. Some of these nutrients are absorbed by your body at different levels depending on whether they're from animal or plant sources, so ensuring you're including plenty of these nutrients is important, and you may need highly absorbable vegan supplements because alternative sources don't provide your body with sufficient levels.

Some meats can be higher in fat, especially saturated fat (which can raise cholesterol levels), so try to choose lean cuts of red meat, chicken without the skin, and trim off any visible fat, all of which can greatly reduce the saturated fat. Learn more in 'Healthy fats and unhealthy fats explained'. Processed meats such as bacon, ham, salami some sausages will increase your risk of serious health conditions such as bowel cancer and type 2 diabetes, so try to limit your consumption of these. Processed meats are also one of the most common causes of bloating and IBS.

Omega 3s are a type of polyunsaturated fat referred to as essential fatty acids. The best sources of these are oily fish such as mackerel, salmon and trout as they contain the long-chain omega 3 fatty acids called EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are particularly beneficial for heart health, optimal brain function and eye health. Learn more in 'What is omega 3 good for'.

There are no plant-based food sources of EPA and DHA, but the body can convert the short-chain omega 3 ALA (alpha linolenic acids) found in plant foods such as hemp, chia and pumpkin seeds, walnuts and rapeseed oil into EPA and DHA. These foods can help maintain normal cholesterol levels.  

Although the body can convert ALA into EPA and DHA fatty acids, the process is not very efficient as less than 10% is converted. A vegan omega 3 supplement containing EPA and DHA can be beneficial for vegetarians, vegans or those who don't eat any oily fish.

Discover our Vegan Omega 3 (1,000mg) with 300mg DHA and 150mg EPA.