Kelly Hafner Nutrition

26/07/2026

10/10/2025

Celebrating World Mental Health Day 🌎 with a reminder of the benefits of purple foods!

Purple foods like Damson plums owe their beautiful colour to anthocyanins, a class of polyphenols that help fight oxidative stress and support brain health.

Anthocyanins have been shown to have a beneficial impact on gut microbiome diversity and therefore may confer neuroprotective effects via the gut-brain axis.

Additional sources of anthocyanins include blueberries, cherries, strawberries, raspberries, blackberries, purple grapes, black currants, red cabbage, purple carrots, purple potatoes and red onion.

Many of these foods are in season now so it’s a great opportunity to add more purple to your plate! 🍽️

PMID: 36771208

24/08/2025

Uncover the surprising ways your mind and body are connected! 🌱 's thought-provoking read explores the intricate relationships between your immune system, thoughts, feelings, and daily habits, and their impact on your resilience and aging.

18/05/2025

You can sign up here to listen in to this important discussion: https://us02web.zoom.us/webinar/register/WN_bgTe6RU5QRK-F_NHJU6Jpw #/registration

It will be recorded for future playback!

23/07/2024

Eating locally and seasonally is a fantastic way to enjoy the freshest, most nutritious foods.

Redcurrants, in season during the summer, are rich in antioxidants that help protect our bodies from oxidative stress.

A recent study from researchers at Hacettepe University in Turkey highlighted the antioxidant capacity of produce based on colour, emphasizing the powerful benefits of red/blue/purple . The study found that these colourful foods are particularly effective in boosting our antioxidant status, contributing to reduced inflammation and lower risk of chronic disease.

Embrace the season and add some locally grown redcurrants to your diet for a burst of flavour and health!

09/11/2023

Cruciferous Rainbow 🌈

Consumption of cruciferous vegetables has long been associated with a reduced risk of several chronic diseases.

This can be contributed in part to a bioactive compound derived from cruciferous veg called sulforaphane. This powerful compound has been shown to positively influence genetic expression, reduce inflammation, encourage favourable oestrogen metabolism and support detoxification.

Also, consuming different coloured varieties of the same vegetable provides a wider range of phytonutrients which feed the beneficial bacteria in the gut and help to increase diversity in the microbiome.

Top tip - the action of chopping or chewing activates the enzyme needed to produce sulforaphane from cruciferous veg while sustained boiling or heat can inactivate the enzyme. I recommend chopping your veg and letting it sit for 30 min before lightly steaming.

23/10/2023

With the weather getting cooler, it’s the perfect time to incorporate more nutrient-dense soups like this one into your diet.

Watercress has bitter properties which help to stimulate digestion and absorption, promote satiety and according to Dr Jeffrey Bland, may help to rejuvenate the immune system:

Watercress also contains:

✅Isothiocyanates which may help to prevent cancer
✅ Sulforaphane which supports detoxification of harmful oestrogens
✅Lutein and xeaxanthin for eye health
✅ Vit C for immunity and collagen production
✅Nitrates for improved blood flow and exercise performance

Do you regularly include watercress in your diet? Let me know by commenting ⬇️



I