Being a mum is tiring right? But maybe, just maybe you need a little extra support and I don't mean someone to drop the kids off at school although that would be nice, right? But some nutritional support that will help you get through your day with steady energy which means supporting your adrenals.
So I've compiled my top adrenal supporting foods for you to add into your daily routine.
What are adrenals?
These are small glands found on the top of the kidneys that pump out cortisol and adrenalin and DHEA which is a precursor to your sex hormones estrogen and testosterone. When we are stressed they can get a little over worked and leaves you feeling like you've got no gas left in your tank. Want to find out if you have adrenal fatigue read my blog on What every Busy Mum needs to Know
The best nutrients to support your adrenals are Vitamin C, Vitamin B6 (pyridoxine), Zinc, Magnesium and Vitamin B5 (pantothenic acid)
Oranges
These juicy delicious fruit are an easy add to your day...make sure you eat the fruit as they contain great fibre which helps to balance out the sugar content of them fruit. Full of Vitamin C and in season just at the right time when we need that extra Vitamin C for your immune system. They are also full of B Vitamins including B6 and B5. PRO TIP: segment an orange and toss with shaved fennel bulb and parmesen cheese for a light refreshing side salad.Dark Leafy Greens
Spinach, kale, watercress, silverbeet are all fabulous sources of Vitamin C as well. In addition they contain good sources of magnesium and B6 plus other minerals such as iron which is also essential to fight fatigue.
PRO TIP: serve dark leafy greens raw if possible as heat destroys the Vitamin C content.Nuts and seeds
Cashews, almonds & pecans are particularly high in magnesium and zinc plus other nutrients such as potassium and calcium. Seeds such as pumpkin and sunflowers seeds are also high in magnesium and zinc. Both nuts and seeds contain healthy fats and protein which can help you feel fuller for longer and stop you snacking on other high sugar foods.
PRO TIP: have a jar of mixed nuts and seeds ready for snacking or to have with your favourite yogurt.Nutritional or Brewers Yeast
This little flavour bomb is high in B6, B5 and folate and even a good dose of magnesium. Brewer's yeast also has a good dose of chromium which can help stabilise blood sugar. Easily found at your local health store, Nutritional yeast has a cheesy, nutty flavour whereas brewer's yeast is slightly more bitter.
PRO TIP: Great sprinkled over home-popped popcorn, or sprinkled over salads or cooked veges for a cheesy flavour.Eggs
A power packed food in an awesome serving size! A great source of protein...2 large eggs can equal 12.6 grams of protein. A source of B vitamins plus Vitamin K, D and selenium.
PRO TIP: Hard boil 6 eggs at the start of the week for a quick portable snack.
These are just a few specific options to support your adrenals...eating a balanced and varied diet full of colourful fruit and vege and quality proteins and healthy fats is essential. Food to avoid if you are feeling stressed are (yes the obvious one) coffee, alcohol and sugar.
Spinach and Orange Salad
Serves 2
2 cups of baby spinach (washed)
1 orange (peeled and segmented)
1/2 bulb of fresh fennel (shaved)
1/4 cup of lightly toasted (cashew nuts roughly chopped)
1/4 cup of lightly toasted pumpkin seeds
S&P
Toss together and dress with an Extra Virgin Olive Oil and lemon juice dressing.
Serve with a side of boiled eggs sprinkled with nutritional yeast your adrenals will thank you and you feel the stress melt away!
If you are feeling like you are at the end of your tether, exhausted and overwhelmed it's quite likely you are taxing your adrenals but there is a solution...BOOK a FREE Discovery call with me to discuss your situation
