Latest news with #FedericaAmati
Daily Mirror
11-05-2025
- Health
- Daily Mirror
Nutritionist shares 'the new 5-a-day' we should all eat
These foods have been linked to lower rates of cardiovascular disease, dementia, and even cancer A leading nutritionist has revealed the 'new five-a-day' we should all be eating. According to the expert, incorporating these foods into your routine ensures you are getting a healthy nutritionally balanced diet. We are all well aware of the five-a-day campaign that encourages us to eat at least five fruit and vegetables every day. This Government-backed initiative was launched in 2003 and is still cited by health bodies such as the NHS when it comes to having a healthy diet. While it is still important to eat as many fruits and vegetables a day as possible, a nutritionist has expanded on what we should be eating by sharing the 'new five-a-day'. In a video shared to her Instagram, Dr Federica Amati - head nutritionist at Zoe Health - explained more. She said: 'I often get asked about what I eat as a nutritionist. I am not a chef so these are not recipes that are designed to be beautiful masterpieces but this is how I think about the principles of pulling a meal together. 'What I try to do is include the new five-a-day.' According to Dr Amati, this should include: Whole grains - such as quinoa, oats, and barley Fruits or vegetables Nuts and seeds Legumes - such as beans, peas, lentils, and chickpeas Healthy fats - such as extra virgin olive oil, and oily fish. Her recommendation is in line with what is known as the Mediterranean diet, which is often considered to be the healthiest diet in the world. This diet prioritises plant-based foods like fruits, vegetables, legumes, nuts, and whole grains, alongside moderate amounts of lean proteins, fish, and low-fat dairy. Olive oil is also a staple of the Mediterranean diet. Multiple scientific studies have looked into the health benefits of this diet, which include lowering the risk of cardiovascular disease, dementia, obesity and even cancer. In her video, Dr Amati shared a simple 10-minute recipe that incorporates all five of the food groups. To make this meal yourself you will need: Quinoa Nuts and seeds Sweetheart cabbage (or any leafy greens) Black beans (or any legumes) Tinned sardines (or any oily fish) Extra virgin olive oil Spring onion Tomatoes A lemon or lemon juice Salt. Get dietary advice straight to your WhatsApp! With health trends constantly chopping and changing, the Mirror has launched its very own Health & Wellbeing WhatsApp community where you'll get dietary advice, health updates and exercise news straight to your phone. We'll send you the latest breaking updates and exclusives all directly to your phone. Users must download or already have WhatsApp on their phones to join in. All you have to do to join is click on this link, select 'Join Chat' and you're in! We may also send you stories from other titles across the Reach group. We will also treat our community members to special offers, promotions, and adverts from us and our partners. If you don't like our community, you can check out any time you like. To leave our community click on the name at the top of your screen and choose Exit group. If you're curious, you can read our Privacy Notice. She started by adding half a cup of quinoa to some salted water in a pan on the stove. Next she chopped some sweetheart cabbage and added this to the water. Dr Amati said: 'I'm just going to take some leaves of a very simple, sweetheart cabbage. If you like kale, if you like cavolo nero, that's great. Free chop this here. 'We can literally add it in with the quinoa and it will be tender by the time the quinoa is done.' She then opened a jar of black beans and added them to a bowl. 'This can be any bean or it can be chickpeas,' she clarified. However, she warned: 'If you're starting with beans, and you're not used to them, stick to just one spoon for the first few days and then increase the amount as you get used to it.' To the bowl she added some chopped spring onion and tomatoes, and then sprinkled some lemon juice on top. She also added some tinned sardines. Dr Amati said: 'I love using tinned fish because usually the smaller fish are more sustainable. They are delicious, they tend to be affordable and they didn't require cooking. 'Of course, if you can get them in extra virgin olive oil, great. Otherwise, they often come in lemon and oil, or in tomatoes. Just be sure that they don't have lots of added sugar to them when you check.' By this point the cabbage had wilted and the quinoa was cooked. She drained this and added it to the rest of the bowl with a drizzle of olive oil. She added: 'You've got some greens, you've got lovely colours. A really delicious variety of polyphenols and proteins, healthy fats, fibres, and the finishing touch, always for me is a delicious drizzle of extra virgin olive oil.' For 'extra crunch' she sprinkled some sunflower and pumpkin seeds on top. 'There you have it - an easy peasy under 10-minute, nutritionally balanced, and delicious lunch.'
The Guardian
03-05-2025
- Lifestyle
- The Guardian
Gamechanging beauty products: 17 skin, hair and wellness essentials the experts can't live without
How often do you come across a beauty product that genuinely changes the game? Not just a nice-to-have, but something that actually works, solving a problem you'd given up on. The shampoo that really defrizzes. The foundation that lasts all day without creasing. The serum that calms, rather than irritates, sensitive skin. The Guardian's journalism is independent. We will earn a commission if you buy something through an affiliate link. Learn more. Most of us have drawers full of abandoned products: lipsticks that smudge, sunscreens that pill, serums that sting too much. So when something delivers, it's a big deal – often earning a permanent spot in your routine (and a place in your emergency backup stash). We asked people who really know their stuff – makeup artists, celebrity hairdressers, beauty TikTokers and YouTubers, brand founders, magazine editors and spa buyers – to share the products they swear by: the ones they recommend again and again, the ones that worked where so many others failed. Relevant Your Skin Seen Lights Out Resting mask £32 for 86ml at Sephora£32 for 86ml at Feelunique I've inherited Anglo-Yorkshire skin that's on the ruddy side of rosy, and I'd long resigned myself to that fact. (Your typical 10-minute cleansing and moisturising routine can only fix so much when it comes to evening out skin tone.) That is, until I discovered Relevant's Lights Out mask, which you apply at night and leave on while you sleep for an overnight glow-up. It quenches your skin and leaves everything a bit more even and radiant. Murray Clark, senior style editor, British GQ Davines Love Smoothing Anti Frizz Duo £47.50 for 2 x 250ml at Luxurious Look£47.95 for 2 x 250ml at Amazon As someone with thick hair that can get frizzy, I've tried lots of hydrating, de-frizzing shampoos and conditioners. Some helped, but none worked like this shampoo and conditioner from Davines. I have used them for a few years now, and they have transformed the quality of my hair in a way I didn't think was possible. They make my hair manageable as they are super hydrating and de-frizz like magic, even in London weather, which is no small feat. They are made using quality ingredients, and you can really feel it in the texture. They are also cruelty-free, which is important to me. I will continue using them for Federica Amati, nutritional scientist and author of Every Body Should Know This Bioderma Sensibio micellar water for sensitive skin £10.40 for 250ml at Boots£13 for 250ml at Sephora The ultimate multitasker for sensitive skin. I discovered it during the peak YouTube beauty blogger era in the 2010s, when everyone was French pharmacy obsessed, and it's been a gamechanger ever since. Many micellar waters have caused breakouts for me, but this has not. Its gentle micellar technology effortlessly removes makeup, dirt and sunscreen without stripping the skin. Nor will it make your eyes burn. With soothing ingredients like cucumber extract and a pH that respects the skin barrier, it leaves my face clean, calm and refreshed. It's so gentle and is even perfect for when my skin is sensitised from retinol Ewoma Ukeleghe, cosmetic doctor and beauty contributor for Elle Skin Rocks The Antioxidant £70 for 30ml at Skin Rocks£70 for 30ml at Space NK I'm big on vitamin C, in food and skincare. It's essential for collagen production, skin repair and overall health, but for years I couldn't find a topical version that worked for me. Most were too harsh for my sensitive skin, leaving it irritated or breaking out. Then I went on Caroline Hirons' podcast, and she gave me a bottle of Skin Rocks The Antioxidant serum. From the first use, I could tell it was different. No stinging, no redness – my skin just looked bright and even. Now I use it every morning after cleansing, followed by moisturiser and SPF. It has been the gentlest and most effective vitamin C serum I've tried, and I recommend it to anyone who's struggled to find one that English, nutritionist and author of Live to Eat Eléngé shea butter £50 for 350ml at Eléngé I'm someone who seeks out skincare products that are as natural as possible and feed my skin nutrients because it doesn't react well to lots of harsh chemicals. I heard about Eléngé's shea butter when a friend said it had helped to clear up her son's eczema. It's the best shea butter I've tried, and I have tried so many before, including lotions and creams. I've used it daily for about five years, all over my body, and my skin absolutely loves it. I rave about it all the time. It's moisturising and goes a long Ferrari, model, beauty editor and yoga instructor Differin 0.1% adapalene (prescription only) £28 for 45g at Boots Online Doctor£29.95 for 45g at the Independent Pharmacy I have what I call clog-prone skin. I've always had mild to moderate breakouts of flesh-coloured bumps, often triggered by using skincare and makeup products. In 2020, I used a moisturiser that gave me clogged pores. I started looking into retinoids, which I had previously disregarded because I was 24, and they have a strong association with older skin. They're actually primarily an acne treatment. I decided to try them. I started with a strong over-the-counter retinoid, 0.1% retinaldehyde. Retinaldehyde requires fewer 'steps' to convert into retinoic acid when it's on the skin. This makes it work faster, but means it can be more irritating. After using 0.1% retinaldehyde for two years, I decided to try tretinoin 0.015%, which is a prescription-only retinoid. While I liked it, I found it irritated my skin, so I moved to adapalene (commonly known as Differin), which is still prescription-strength but is known to be less irritating. If I have a breakout now, I don't have to endure it for long because the retinoid speeds up the skin cell cycle, so anything that happens to your skin is over much faster. It's like having your foot on the gas for skin cell turnover: scarring goes away faster, spots go away faster, spots don't happen as much in the first place. As a result, you get fresher skin. Since using adapalene, my skin has just got better and O'Neill, beauty content creator Garnier Body Repair 24H Restoring lotion £2.99 for 400ml at Superdrug£2.99 for 400ml at Amazon This incredible body lotion is my most used skincare product of all time. I've lost count of how many bottles I've got through. It has been around for 25 years, and my mum and nana used it almost as evangelically as I do. I cover myself in the stuff every morning, and it nourishes, smooths and conditions my skin without any stickiness. I've tried hundreds of body products on the market, from budget to luxurious, and this is the one I always return to. It's light and absorbs quickly, so you don't get a greasy residue that stops you getting dressed, and it isn't overly scented. For about a fiver, you can't go Hirons, aesthetician, writer and founder of Skin Rocks Water Meadow Breathing Balm £25 for 100ml at Liberty£55 for 100ml at Bertioli When I visited Thyme, a hotel and spa in the Cotswolds, I discovered its Bertioli products, including the Water Meadow Breathing Balm. In all honesty, I slightly rolled my eyes: I grew up in India, where pranayama (the breath work that is a crucial part of yoga practice) is fundamental and powerful; I couldn't imagine needing an accessory of any kind to support it. That is, until I popped open the lid and took a deep breath – the fragrance of mint and thyme soothes and calms me, virtually transporting me to an English garden. It's an immediate connection to nature via scent. And it's addictive. Nothing can compare with yoga for grounding the mind, body and soul, but this little jar of breathing balm is a great hack for when you're just too tired or jet-lagged, or need a pick-me-up on a long flight or car Thani, global editorial director, Condé Nast Traveler Calm Patches £15 for 10 at Ross J Barr£15 for 10 at Victoria Health A life-affirming addition to my daily wellness toolkit. As an acupuncturist who has distilled his 20-plus years of practising traditional Chinese medicine into his formidable lineup of wellness health patches, Ross J Barr has set the, well, bar for wearable wellness, and I have lost count of the number people in need of a bit of Zen that I have recommended them to. I wear them on flights for reassurance; when watching TV to maximise chill; or even if I need to sit down to write a feature and focus – they get me in the zone. Supplement patches have only been around for about five years, and even now they are a huge trend, with brands launching all the time, these will for ever be my go-to. Jess Diner, global beauty and wellness director, Vogue Sign up to The Filter Get the best shopping advice from the Filter team straight to your inbox. The Guardian's journalism is independent. We will earn a commission if you buy something through an affiliate link. after newsletter promotion Alpha H Liquid Gold exfoliating treatment £11.99 for 30ml at Look Fantastic£15 for 30ml at Space NK This was the first discovery I made as a beauty blogger that made me properly sit up and pay attention. I'd had access to all sorts of skincare as a fashion model, but this liquid exfoliant, containing 5% glycolic acid, was in a new league. It's supercharged skincare that gives me an instant glow, an overnight facial – all of the cliches, but completely justified in this case. I still use this 15 years on (you can now get it with added vitamin C, which brightens skin and protects it from pollutants), and have lost track of the times I've recommended it to friends and family. I only wish I'd discovered it at the height of my modelling career – it would have worked wonders on my tired, oft‑hungover face! Ruth Crilly, beauty content creator and former model Got2b Glued 4 Brows & Edges 2 in 1 Gel £5.50 for 16ml at Superdrug£5.15 for 16ml at Amazon No other styling gel has better hold, and it can be used on your hair and your brows, keeping both tamed all day long – a godsend for when you're travelling and need to pack light. It's great for perfecting a slicked-back bun hairstyle, which I love. And when run through my brows, it leaves me feeling put together, even with no other makeup on. I've never found another product as good at doing Sienna, founder of Bambrows eyebrow salon Palmer's Coconut Hydrate body oil £5.92 for 150ml at Boots£7.35 for 150ml at Superdrug Palmer's Cocoa Butter Softens intensive body lotion £5.19 for 400ml at Boots£6.49 for 400ml at Superdrug I struggled with stretch marks in my 20s, and tried a Q10 body cream to tackle them – it didn't work for me. During my three pregnancies, though, I found a concoction that did. I used Palmer's coconut oil and cocoa butter body lotion, mixing the products in one hand before applying to the skin on my abdomen twice daily. It took a bit of time, but it was so worth it. I carried particularly big with my third son, but to this day do not have any stretch marks on my Coleman, aesthetician LED Light Therapy Face Mask Series 1 £299.99 at CurrentBody£299.99 at Amazon Bear with me. I appreciate that at almost £300, this infrared light-emitting face mask is expensive, but it is designed to reduce signs of ageing, saving you money on expensive facial interventions like Botox, laser or microneedling. I just wear it four times a week for 10 minutes, and it leaves me looking fresh every day in a way that even my multi-step anti-ageing skincare routine never has. My skin is plumper, fine lines are reduced, and my face looks more de Belgeonne, author of Soothe: The Book Your Nervous System Has Been Longing For Pro-Collagen Cleansing Balm From £29 for 50g at Elemis£39.20 for 100g at Look Fantastic It is such a luxurious, nourishing cleanser and brings out the glow in my skin. What's really innovative, though, is the range of aromatic fragrances it comes in: lavender, mint, green fig, black cherry, and rose, my all-time favourite. As you scoop the product up and bring it to your face, it feels like an at-home spa cleanse rather than a functional skincare routine step. It has changed and redefined what I expect from a Sheridan, Champneys group spa director Acnecide Face Gel £7.49 for 15g at Look Fantastic£9.99 for 15g at Boots As a dermatologist, I often recommend the over-the-counter treatment Acnecide (benzoyl peroxide 5%) to patients with acne-prone skin. It's a gamechanger because, whereas other non-prescription treatments focus on exfoliation or oil control, this one treats the root cause of acne by killing the bacteria responsible (Cutibacterium acnes). It's relatively gentle. Many of my patients have struggled with spots for years, only to see dramatic improvements within weeks of using it. I have acne and keep a tube in my bathroom drawer to use between cleansing and moisturising when I have a breakout. A small amount on the affected areas, lightly rubbed in, is all you need. Dr Anjali Mahto, consultant dermatologist and founder of Self London NAD+ Optima Max dietary supplement £179.99 for 90 tablets at NAD Direct NAD+ has been transformative, dramatically improving my focus, reducing fatigue, and enhancing overall wellbeing. It's not just about looking good; it's about cellular health and optimising performance. I discovered NAD+ during a demanding period in my career, and I haven't looked back. It's the ultimate inside-out approach to Rosh, aesthetician Spacemasks £18.50 for five at W-Wellness£18.50 for five at Victoria Health My favourite wellness product is from a British brand called Spacemasks. They're self-heating scented eye masks, and I love to use them at the end of a busy day when I'm tired. They're totally different from anything else I've ever tried. Sometimes, I put them on in the bath and feel as if I'm having a relaxing spa experience. Because they're heated, there have been times I've even used them on the back of my neck as a heat compress. I find they're affordable, and each one of the four scents has different benefits. I've not found a better tool to help me let go of the stresses of my day. The warmth and heating effect is like a kiss on the Alibhai, osteopath Hand model: Roxanna E at Hired Hands. Manicurist: Sarah Cherry using Nailberry. Ring, £205, Giovanni Raspini. Perfume bottle, by Kalki Mansel, from Model: Emily I @ Nevs
Yahoo
01-05-2025
- Health
- Yahoo
5 high-protein, high-fiber foods a top nutritionist eats regularly instead of meat for better gut health
A top nutritionist thinks we should focus on where we get our protein, not how much we eat. Dr. Federica Amati focuses on eating plant proteins more than animal proteins. She shared some of the plant protein sources that she regularly eats, including oats and chia seeds. You don't need to be scoffing steaks or gorging on protein shakes to get enough of the macronutrient — a top nutritionist says plant-based protein is the best kind, and better for your gut health than meat, too. Federica Amati, Ph.D., is the lead nutritionist at ZOE, a science and nutrition company, and a postdoctoral medical scientist at Imperial College London. Hitting protein targets is currently a huge health trend. But Amati told Business Insider that most people get enough, and don't need to worry about eating more protein unless they're an athlete or actively trying to change their body composition. But where people get their protein from matters, she said. Amati referred to a 2024 study published in The American Journal of Clinical Nutrition involving 50,000 healthy nurses aged 30-55 at the start of the study, between 1984 and 2016. The nurses who ate more protein, and specifically plant protein, had a higher chance of being free from 11 major chronic diseases, having good mental health, and not having cognitive or physical impairments as they aged. Meanwhile, participants who ate more animal protein had an increased risk of chronic disease. This finding is echoed in a 2021 study by researchers at the University of Oxford, published in the journal BMC Medicine. The 474,985 middle-aged British participants who ate more red and processed meat were more likely to develop heart disease, pneumonia, diabetes, and growths in the colon. Participants who ate more poultry were at higher risk of gastrointestinal diseases and diabetes, the study found. Amati said the results of the 2024 study suggested that the health benefits came from eating more fruit, vegetable, and whole foods, not protein. The researchers argued this could be because the dietary fiber, micronutrients, and polyphenols in plant foods are associated with positive health effects, including reduced low-density lipoprotein, or "bad," cholesterol, lower blood pressure, and decreased inflammation. Amati still has animal-based proteins: She eats oily fish twice a week, and eggs and fermented dairy — kefir and Greek yogurt specifically — regularly. But most of her protein comes from plants, she said. Even if you don't go fully plant-based, research suggests it's possible to make a "huge" reduction in your chronic disease risk by replacing some animal protein with plants, Amati said. She shared some of the best sources of high-fiber plant protein that she eats regularly. Nutritional yeast, or "nooch," is deactivated yeast that has a cheesy flavor and contains B vitamins. "It's a nice example of a food that has both protein and fiber," Amati said. In terms of nutritional value, 100 grams of nooch contains about 50 grams of protein and about 20 grams of fiber. A dietitian who follows the Mediterranean diet previously told BI she incorporates nooch into her diet by sprinkling it on savory dishes as a cheese replacement. Amati's colleague at ZOE, the gut health expert Tim Spector, uses it instead of bouillon cubes to add flavor to his cooking. Soy products are good sources of protein and fiber. For example, there are about 10 grams of protein and 5 grams of fiber in 100 grams of edamame beans, and around 20 grams of protein and 7 grams of fiber in 100 grams of tempeh. And 100 grams of tofu contains about 8 grams of protein but less than 1 gram of fiber. A 2020 study looking at 210,000 people, published in Circulation, an American Heart Association journal, found that participants who ate at least one serving of tofu a week had a lower risk of heart disease than those who ate it less than once a month. The researchers suggested that this may have been because the estrogen-like compounds in tofu could have led to effects that mirror the beneficial effects of estrogen in women who weren't taking supplemental hormones — or because the fiber and minerals found in tofu help to reduce the risk of coronary heart disease. Amati often eats oatmeal or overnight oats in the morning, adding kefir, chia seeds, and fruit. When it comes to nutrition, 100 grams of steel-cut oats contain about 10 grams of fiber and 12 to 13 grams of protein. Oats also contain a type of soluble fiber called beta-glucan, which has been associated with reductions in LDL, or "bad" cholesterol. Amati eats legumes every day as part of her personalized "five a day" target for gut health. She often eats lentils or canned beans with whole grains and leafy greens at lunch. Different types of beans have different nutrient contents, but 100 grams of canned chickpeas contains around 7 grams of protein and 6 grams of fiber. Nuts and seeds are also part of Amati's five a day. She said chia seeds are high in macronutrients: they have around 17 grams of protein and 30 grams of fiber per 100 grams of dry seeds. To incorporate nuts and seeds into her day, Amati keeps a bag of mixed nuts in her bag at all times to eat as a snack, and she sprinkles nuts on her morning oatmeal. Read the original article on Business Insider
Business Insider
01-05-2025
- Health
- Business Insider
5 high-protein, high-fiber foods a top nutritionist eats regularly instead of meat for better gut health
You don't need to be scoffing steaks or gorging on protein shakes to get enough of the macronutrient — a top nutritionist says plant-based protein is the best kind, and better for your gut health than meat, too. Federica Amati, Ph.D., is the lead nutritionist at ZOE, a science and nutrition company, and a postdoctoral medical scientist at Imperial College London. Hitting protein targets is currently a huge health trend. But Amati told Business Insider that most people get enough, and don't need to worry about eating more protein unless they're an athlete or actively trying to change their body composition. But where people get their protein from matters, she said. Amati referred to a 2024 study published in The American Journal of Clinical Nutrition involving 50,000 healthy nurses aged 30-55 at the start of the study, between 1984 and 2016. The nurses who ate more protein, and specifically plant protein, had a higher chance of being free from 11 major chronic diseases, having good mental health, and not having cognitive or physical impairments as they aged. Meanwhile, participants who ate more animal protein had an increased risk of chronic disease. This finding is echoed in a 2021 study by researchers at the University of Oxford, published in the journal BMC Medicine. The 474,985 middle-aged British participants who ate more red and processed meat were more likely to develop heart disease, pneumonia, diabetes, and growths in the colon. Participants who ate more poultry were at higher risk of gastrointestinal diseases and diabetes, the study found. Amati said the results of the 2024 study suggested that the health benefits came from eating more fruit, vegetable, and whole foods, not protein. The researchers argued this could be because the dietary fiber, micronutrients, and polyphenols in plant foods are associated with positive health effects, including reduced low-density lipoprotein, or "bad," cholesterol, lower blood pressure, and decreased inflammation. Amati still has animal-based proteins: She eats oily fish twice a week, and eggs and fermented dairy — kefir and Greek yogurt specifically — regularly. But most of her protein comes from plants, she said. Even if you don't go fully plant-based, research suggests it's possible to make a "huge" reduction in your chronic disease risk by replacing some animal protein with plants, Amati said. She shared some of the best sources of high-fiber plant protein that she eats regularly. Nutritional yeast Nutritional yeast, or "nooch," is deactivated yeast that has a cheesy flavor and contains B vitamins. "It's a nice example of a food that has both protein and fiber," Amati said. In terms of nutritional value, 100 grams of nooch contains about 50 grams of protein and about 20 grams of fiber. A dietitian who follows the Mediterranean diet previously told BI she incorporates nooch into her diet by sprinkling it on savory dishes as a cheese replacement. Amati's colleague at ZOE, the gut health expert Tim Spector, uses it instead of bouillon cubes to add flavor to his cooking. Soy products Soy products are good sources of protein and fiber. For example, there are about 10 grams of protein and 5 grams of fiber in 100 grams of edamame beans, and around 20 grams of protein and 7 grams of fiber in 100 grams of tempeh. And 100 grams of tofu contains about 8 grams of protein but less than 1 gram of fiber. A 2020 study looking at 210,000 people, published in Circulation, an American Heart Association journal, found that participants who ate at least one serving of tofu a week had a lower risk of heart disease than those who ate it less than once a month. The researchers suggested that this may have been because the estrogen-like compounds in tofu could have led to effects that mirror the beneficial effects of estrogen in women who weren't taking supplemental hormones — or because the fiber and minerals found in tofu help to reduce the risk of coronary heart disease. Oats Amati often eats oatmeal or overnight oats in the morning, adding kefir, chia seeds, and fruit. When it comes to nutrition, 100 grams of steel-cut oats contain about 10 grams of fiber and 12 to 13 grams of protein. Oats also contain a type of soluble fiber called beta-glucan, which has been associated with reductions in LDL, or "bad" cholesterol. Legumes Amati eats legumes every day as part of her personalized "five a day" target for gut health. She often eats lentils or canned beans with whole grains and leafy greens at lunch. Different types of beans have different nutrient contents, but 100 grams of canned chickpeas contains around 7 grams of protein and 6 grams of fiber. Nuts and seeds Nuts and seeds are also part of Amati's five a day. She said chia seeds are high in macronutrients: they have around 17 grams of protein and 30 grams of fiber per 100 grams of dry seeds. To incorporate nuts and seeds into her day, Amati keeps a bag of mixed nuts in her bag at all times to eat as a snack, and she sprinkles nuts on her morning oatmeal.
ITV News
22-04-2025
- Health
- ITV News
The surprising health benefits from a simple cup of tea
It's National Tea Day, but in Britain - where 100 million cups are enjoyed every single day - you'd be forgiven for thinking every day is National Tea Day! We celebrate by sticking on the kettle and uncovering the surprising health benefits of a brew that are tempting back 18 to 35-year-old, constituting 75% of that growth. Whether it's for sleep, energy, or even debloating, there is now a tea for everything - but do they work? Dr Federica Amati joins us with her pick of the best on the market. Advertisement. We earn commission from some links on this page. When you click on a link, our affiliate partner sets cookies - you can opt out here. Our full disclosure notice is here. BEST TEA FOR DE-BLOATING / DIGESTION: Ingredients such as: fennel, peppermint, cardamon and liquorice are great for helping with digestion. Clipper Fennel Tea £2.79, Clipper TOP TIP: Instead of buying peppermint tea bags, you can use fresh peppermint which grows quickly in the UK. One peppermint plant could provide endless cups of tea which can be more cost effective. TEA FOR A GOOD NIGHT'S SLEEP: Look for calming ingredients such as chamomile, lavender, and valerian root to help with sleep. £3.56, Holland & Barrett WHAT ABOUT AN ENERGY-BOOSTING TEA?: For energy boosting: black and green matcha tea will help as they contain caffeine. Or for a caffeine free alternative, ginseng can help stimulate physical and mental activity. £4.24, Just Natural TEA FOR ANTI-SICKNESS: Ginger tea is often recommended as an anti-nausea remedy for people experiencing pregnancy sickness, motion sickness or chemotherapy. Lemon can also help reduce nausea symptoms. £4.75, Ocado TOP TIP: Make your own ginger tea by straining fresh grated ginger in hot water. ANTI-INFLAMMATORY TEA: Turmeric and black pepper contain anti-inflammatory and antioxidant properties. Together, they can be a powerful combination for reducing inflammation and improving overall health. £2.55, Superfood Market ALLERGIES AND HAYFEVER: Rooibos tea can help to relieve allergy symptoms due to its anti-inflammatory and antihistamine properties. Adding a spoonful of local honey can also help by exposing you to a small amount of pollen. Tick Tock Organic Rooibos Redbush Tea £2.50, Ocado TOP TIP: For a natural alternative, use nettle leaves to make your own tea. Nettles are considered a natural antihistamine. They can help reduce allergy symptoms like sneezing and itching. HIGH BLOOD PRESSURE: Hibiscus tea can significantly reduce high blood pressure levels when consumed regularly.
