10 Natural Supplements Backed by Science

These top 10 natural supplements are supported by scientific research and can help you feel your best.

Introduction:

Supplements can support everything from brain function to heart health. Here are 10 natural options that are backed by evidence.

1. Omega-3 (Fish or Algae Oil) – Improves brain, joint, and heart health.

2. Probiotics – Enhance gut flora, boost immunity and may ease IBS.

3. Coenzyme Q10 (CoQ10) – Supports heart function and energy in cells.

4. Collagen – Improves skin elasticity and supports joints.

5. NAC (N-Acetyl Cysteine) – Antioxidant support and liver detox aid.

6. Alpha-Lipoic Acid – Helps nerve function and blood sugar.

7. Astaxanthin – Protects eyes and skin from oxidative damage.

8. Glucosamine – Used for joint health and arthritis support.

9. MSM – May reduce inflammation and improve mobility.

10. Resveratrol – Anti-ageing antioxidant found in red grapes.

Note: Check quality and dosage on each supplement’s label.

Foods That Harm, Foods That Heal: Eating for Better Health

The food we eat has a profound impact on our overall health – it can either be the source of vitality or the cause of inflammation and illness. 

With rising awareness about diet-related diseases, more people are beginning to explore the idea of "foods that harm" versus "foods that heal." 

Let’s break down some common offenders and their healing counterparts.

Foods That Harm

While moderation is key, certain foods are best limited or avoided due to their potential to harm the body over time.

1. Ultra-Processed Foods

Think: crisps, ready meals, sugary breakfast cereals, and processed meats. These often contain high levels of salt, sugar, unhealthy fats, and additives. Regular consumption can increase the risk of heart disease, obesity, type 2 diabetes, and even some cancers.

2. Refined Carbohydrates

White bread, white rice, pastries, and many supermarket cakes and biscuits cause blood sugar spikes followed by crashes, leading to fatigue, cravings, and over time, insulin resistance.

3. Trans Fats

Common in margarine, deep-fried foods, and certain baked goods, trans fats can raise bad cholesterol (LDL) and lower good cholesterol (HDL), contributing to heart disease.

4. Excessive Alcohol

While the occasional glass of red wine might offer antioxidant benefits, overconsumption of alcohol can damage the liver, affect mental health, and increase the risk of several cancers.

5. Too Much Red and Processed Meat

High intakes have been linked with colon cancer, especially when meats are smoked, salted, or preserved with nitrates.

Foods That Heal

On the flip side, there are foods that nourish our bodies, strengthen our immune systems, and even help manage or prevent chronic illness.

1. Leafy Greens

Spinach, kale, rocket, and chard are packed with vitamins, minerals, and antioxidants. They help reduce inflammation, support digestion, and protect against heart disease.

2. Berries

Blueberries, strawberries, and raspberries are rich in fibre and antioxidants. They may improve brain function, regulate blood sugar, and fight oxidative stress.

3. Oily Fish

Salmon, mackerel, sardines, and trout contain omega-3 fatty acids which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.

4. Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds are excellent for heart health, skin, and brain function. They’re also a great source of plant-based protein.

5. Fermented Foods

Yoghurt, kefir, sauerkraut, and kimchi support gut health by promoting beneficial bacteria, which are linked to improved immunity, digestion, and mood.

A Balanced Approach

Remember: it’s not about being perfect or never indulging. It’s about making informed choices most of the time. Instead of seeing food as simply fuel, think of it as medicine for the body and mind.

A few small swaps can go a long way:

Try wholegrain versions of pasta and bread.

Swap crisps for a handful of nuts or hummus and veg sticks.

Choose water or herbal tea over fizzy drinks.

Replace a processed snack with a piece of fruit.

Final Thoughts

You don’t have to overhaul your entire diet overnight. Start with small, sustainable changes. Be kind to your body – feed it well, and it will thank you in countless ways. After all, food can harm – but it can also heal.

Grease to Green: How to Recycle Used Cooking Oil the Right Way

Whether you're frying up a full English or whipping up a Sunday roast, cooking oil is a kitchen essential – but what happens after it’s done its job?

Pouring it down the sink can cause fatbergs and clogged pipes, and tossing it in the bin isn't much better. 

The good news? Used cooking oil can be recovered, recycled, and even turned into something useful – like biodiesel or animal feed.

Here’s everything you need to know about recovering and recycling your used cooking oil in the UK.

Why You Shouldn't Pour It Down the Drain

Used oil might look harmless, but when it cools, it solidifies. Combined with other waste, it forms massive fatbergs that block sewers – a costly problem for water companies and local councils. Even small amounts poured down the sink can contribute to this, so it’s vital to dispose of it properly.

What Happens When Cooking Oil Is Recycled?

Used cooking oil, when collected correctly, is cleaned, filtered, and processed. The most common use? Biodiesel – a renewable energy source that powers vehicles and reduces reliance on fossil fuels. It can also be repurposed for:

Animal feed (in regulated conditions)

Industrial lubricants

Soap and cosmetics production

Composting and anaerobic digestion

How to Recycle Used Cooking Oil at Home

Cool It Down: Let the oil cool completely after cooking.

Strain and Store: Use a sieve or coffee filter to remove food particles. Pour the clean oil into a container with a secure lid (an old plastic bottle works well).

Find a Recycling Point: Many councils offer cooking oil recycling at household waste recycling centres (HWRCs). Some even accept it in separate containers with food waste. Check your local council's website for specific guidance.

Use a Collection Scheme: Some eco-friendly companies and charities offer cooking oil collection services – particularly for bulk users like restaurants or community kitchens. A few even offer to exchange it for vouchers or donations.

Can You Reuse Cooking Oil?

Yes – to a point. Oil can be reused a few times for deep frying if it’s strained and stored properly. However, once it becomes dark, smells off, or smokes heavily when heated, it’s time to dispose of it.

For Businesses: Commercial Cooking Oil Recycling

If you run a food business in the UK, it's a legal requirement to dispose of waste oil correctly. Licensed waste carriers like Olleco, Living Fuels, and Quatra UK provide collection services and often offer traceability certificates to prove your oil has been recycled responsibly.

Eco Tips for Everyday Cooking

Use less oil: Consider air fryers or non-stick pans that need minimal grease.

Use recyclable oils: Some vegetable oils are easier to recycle than others (rapeseed oil, for instance, is UK-grown and widely repurposed).

Store it separately: Keep a used oil container handy so you can build up a batch for recycling rather than disposing bit by bit.

Final Thoughts

Cooking oil might seem small-scale, but when millions of households pour it down the drain, the environmental and infrastructure costs add up fast. By recycling your oil, you’re not just protecting pipes – you’re helping create renewable energy and reducing waste.

So next time you fry, think before you pour – and turn that grease into something green.

https://www.olleco.co.uk

https://livingfuels.co.uk

https://uk.quatra.com

Join the EvOILution With Borderfields

As the food oil debate shows no signs of abating, we asked Nick Grogan, Head of Commercial for Borderfields to explain why rapeseed has cemented its place as one of the most significant crops in British agriculture, ranking as the third largest crop grown in the UK, behind wheat and barley.

“In a market heavily dominated by Olive Oil and ever fancier alternatives, you could be forgiven for not knowing what Cold Pressed Rapeseed Oil is, where it comes from or how it's farmed, as well as its importance to UK agriculture. The vibrant yellow fields we see each year play a pivotal role in supporting Britain's farming sector and the wider food industry, as well as offering much needed food security to the UK.”

Beyond its culinary uses, rapeseed offers other benefits to the UK. It's a purely domestically grown and produced product which reduces the UK's reliance on imported oils, and in turn supports our food security. It contributes to crop rotation systems and improving soil health. Additionally, rapeseed flowers are a vital source of nectar for bees and other pollinators, supporting biodiversity and ecosystems across the countryside.

Cold Pressed Rapeseed Oil undergoes no refining or processing whatsoever. The seeds are harvested, crushed when cold, and the oil is left to flow out where it is captured and then filtered. 

The filtering is left on a cycle until all the seed and shell material has been removed, leaving behind a beautifully smooth, delicious golden oil that has retained 100% of its natural goodness. Cold Pressed Rapeseed Oil is naturally high in Omega 3, also contains Omegas 6 and 9, and is also a natural source of Vitamin E. It contains half the saturated fat of Olive oil, and ten times more Omega 3.

By choosing Cold Pressed Rapeseed Oil, UK consumers and businesses can reduce reliance on expensive imports, cutting down on transport related emissions and support their local economy. As sustainability becomes an increasingly important consideration for both consumers and businesses alike, the role of domestically produced oils like Cold Pressed Rapeseed is likely to grow even further.

Cold Pressed Rapeseed Oil has gained increased popularity in kitchens across the UK, celebrated for its versatility, smooth flavour and for boasting the highest smoke point amongst other competing oils. It's smoke point of between 230-260 degrees Celsius makes it ideal for frying, roasting and baking. 

"Because Cold Pressed Rapeseed isn't refined or processed, it's suitable for both hot and cold cooking applications. As well as being able to fry, roast and bake with it, it's also perfect as a dipping oil, or for drizzling over a salad or pasta dish.”

Time for an oil change - www.borderfields.co.uk

We would like to thank Borderfield and Nick Grogan for assisting us in writing this post. 

Cooking with Coconut Products: A Tropical Twist for Your Kitchen

Coconut products have surged in popularity over recent years, finding their way into an array of recipes and becoming a staple in many kitchens. 

From coconut milk to coconut oil, each product brings a unique flavour and set of benefits. 

Let's explore how you can incorporate these versatile ingredients into your cooking, adding a tropical twist to your British dishes.

1. Coconut Milk

Usage: Coconut milk is a creamy, rich liquid made from the grated meat of mature coconuts. It's a cornerstone of many Asian and Caribbean dishes but is versatile enough to be used in British cuisine as well.

Recipes:

Coconut Curry: Replace your regular cream with coconut milk for a dairy-free option that adds a subtle sweetness to your curry. Simply sauté your onions, garlic, and spices, then add vegetables or meat. Pour in the coconut milk and simmer until everything is tender.

Creamy Soups: Use coconut milk in place of dairy to create a luscious, creamy texture. It works beautifully in pumpkin, butternut squash, and even potato and leek soups.

Rice Pudding: Cook your rice in coconut milk instead of regular milk for a delightful twist on this classic British dessert. Add a touch of nutmeg and a spoonful of honey for a comforting treat.

2. Coconut Oil

Usage: Coconut oil is extracted from the meat of mature coconuts. It is solid at room temperature but melts when heated, making it a versatile cooking oil.

Recipes:

Roast Vegetables: Swap your usual vegetable oil for coconut oil when roasting vegetables. The oil's high smoke point makes it perfect for roasting, and it adds a hint of coconut flavour that pairs well with sweet potatoes, carrots, and parsnips.

Baking: Coconut oil can be used in place of butter in many baking recipes. Try it in cakes, cookies, and muffins for a moist, tender crumb and a subtle coconut taste.

Stir-Fries: Use coconut oil to sauté your ingredients in stir-fries. It imparts a lovely flavour and complements a wide range of vegetables and proteins.

3. Desiccated Coconut

Usage: Desiccated coconut is dried and finely grated coconut flesh. It is often used in baking and as a topping for desserts.

Recipes:

Coconut Macaroons: These chewy biscuits are a delightfully easy treat. Mix desiccated coconut with condensed milk and a bit of vanilla extract, shape into balls, and bake until golden.

Toppings: Sprinkle desiccated coconut over yoghurt, porridge, or even salads for added texture and a boost of flavour.

Baking: Incorporate desiccated coconut into your cake and biscuit recipes for a tropical twist. It pairs particularly well with chocolate and citrus flavours.

4. Coconut Water

Usage: Coconut water is the clear liquid found inside young coconuts. It is a hydrating beverage and can also be used in cooking.

Recipes:

Smoothies: Use coconut water as the base for your smoothies. It adds a light, refreshing taste and is packed with electrolytes.

Cooking Grains: Cook your rice, quinoa, or couscous in coconut water instead of plain water. This imparts a subtle coconut flavour that complements many dishes.

Marinades: Mix coconut water with lime juice, ginger, and garlic to create a light and refreshing marinade for chicken or fish.

5. Coconut Flour

Usage: Coconut flour is made from dried coconut meat and is a popular gluten-free alternative to wheat flour. It is highly absorbent, so a little goes a long way.

Recipes:

Pancakes: Make fluffy, gluten-free pancakes using coconut flour. Combine with eggs, milk (or a dairy-free alternative), and a touch of honey for a delicious breakfast.

Baking: Use coconut flour in cakes, muffins, and breads. Due to its absorbency, you will need to use more liquid than you would with regular flour, and it's often best used in combination with other flours.

Thickening Agent: Use coconut flour to thicken soups, stews, and sauces. It adds a subtle coconut flavour and works well in savoury dishes.

Conclusion

Incorporating coconut products into your cooking not only introduces delightful new flavours but also brings numerous health benefits. Rich in healthy fats, vitamins, and minerals, coconut can enhance both sweet and savoury dishes.

So why not bring a touch of the tropics into your British kitchen and start experimenting with coconut today?

Time to upgrade your cooking oils to Borderfields?

Borderfields award-winning Cold Pressed Rapeseed Oil is, in our opinion, the real deal. Why? Because it contains a very nearly perfect balance of Omega 3, 6 and 9. 

It also has 50% of the saturated fat content compared to olive oil, contains no additives and is a good source of natural Vitamin E. 

Like us you will probably have been shocked and maybe even horrified by the recent tripling of the price of olive oil in your usual shop or supermarket. 

However, you'll be cheered up to learn that there are some substantial savings benefits when comparing rapeseed oil to basic oils, such as olive oil.

The Borderfields story started  back in the year 2005, when a group of farmers from Northumberland and The Scottish Borders were able to expertly grow a crop and bottle an inaugural batch of rapeseed oil. 

Having cultivated rapeseed for a good many years, they carefully selected the ideal seed variety to produce an oil with a delectable flavour profile and an amazing golden hue. 

The partnership quickly joined forces with experienced Nottinghamshire and Lincolnshire growers to press extra seeds to ensure future generations of farmers continue their responsibility to carefully nurture and manage crops and continue to improve environmental practice working in harmony with nature and not against it.

That's Food and Drink was interested to learn that rapeseed oil is from the third most important crop grown in the UK, following wheat and barley. Other vegetable oils, like olive oil or sunflower oil, are mainly imported from mainland Europe or even further afield. 

If you are ready to introduce this golden, healthy British produced oil into your kitchen and make substantial savings on your household budget, now's the time to do it.

You'll find it at your local supermarket, independent retailers, and also online. Visit their website for your nearest stockist or fill your basket via their online store for delivery direct to your doorstep (although a minimum order applies). 

www.borderfields.co.uk

Tesco adds air fryer cooking instructions to products for first time from Monday

Good news for air frying fans, as Tesco is adding air fryer cooking instructions to some of its product packaging for the first time from tomorrow, Monday (2 Oct) to help customers take advantage of the latest energy-saving cooking trend.

Four lines of new chilled potato products: Maris Piper Chips with salt & pepper seasoning, Skinny Fries, BBQ Sweet Potato Wedges and Hasselback Potatoes with Garlic and Parsley Butter will have labels featuring the air fry symbol as part of the back-of-pack cooking instructions.

Following from this, three new Tesco Own Brand Frozen Breaded Chicken products Salt and Chilli Chicken Strips, Southern Fried Chicken Strips and Breaded Chicken Strips, will also feature a label with air fryer cooking instructions. 

This marks the start of a major rollout over the coming months, which will see air fryer cooking instructions on the back of more products including  frozen chips and potato products, burgers and BBQ products, frozen bakery products, chilled bacon, sausages, chicken and salmon, chilled prepared produce and frozen & chilled party food.

Last year, research indicated air fryers are one of the cheapest cooking appliances to use in the home and they also employ much less oil than traditional deep fat fryers or frying pans, thus making them a healthier option, too.

For customers yet to have bought air fryers, Tesco has a selection on offer which start at £50 for a 4-litre unit, running up to a 9-litre dual draw unit at £139 – while currently there are FIVE air fryers available on Clubcard Prices, starting at just £45.

Breige Donaghy, Tesco’s Director of Product Innovation, said: “We know our customers are enjoying experimenting with their air fryers for family favourites and new recipes. Putting specific air fryer cooking instructions on packaging will help them to get the best results, which is why we’re rolling this out across more than 100 Own Brand products. There’s also fun and exciting recipes to try on our Real Food page.”

For inspiration on other delicious things to prepare in the air fryer, customers can visit Tesco’s Real Food page for easy to follow, delicious recipes.

https://realfood.tesco.com/category/air-fryer.html

www.tesco.com

Air fryers currently available at Tesco are:

Go Cook 4L Digital Air Fryer: £50

Tower 4L Manual Air Fryer: £58

Tower 4L Digital Air Fryer: £74

Tower- 6L Vortx Digital Air Fryer With Window: £89

Tower 11L Digital Air Fryer Oven: £119

Tower 5.6L Smokeless Grill Air Fryer: £139

Tower 8.5L Vortx Dual Draw Digital Air Fryer: £139

Air fryers we currently have on Clubcard prices are:

Tower 4L Manual Air Fryer at £45 with a Clubcard

 Go Cook 4L Air Fryer at £50 with a Clubcard

Tower Vortx 6L Digital Air Fryer With Window at £69 with a Clubcard

Tower 5.6L Smokeless Grill Air Fryer at £104 with a Clubcard

Tower 8.5L Vortx Dual Deaw Digital Air Fryer at £114 with a Clubcard

(EDITOR: As all air fryers are non-stick they are not safe for families with pet birds to operate, so regretfully, That's Food and Drink will not be able to buy an air fryer, at least until a pet bird friendly air fryer is introduced.)

New BBC Programme; Bees, Butterflies And Blooms Visits Northampton's Farrington's

Northamptonshire LEAF Marque farmer Duncan Farrington, producer of Farrington's MELLOW YELLOW® Rapeseed Oil, has spent time over the past eighteen months working with the BBC, and writer, broadcaster and gardener Sarah Raven, on a three part documentary set to get the nation buzzing.

In the first of a three part series to be shown on BBC 2 Television, the team visits Duncan at Bottom Farm, Hargrave to discover how in recent years, he has replaced much of the lost hedging and is constantly looking for innovative ideas to encourage wildlife onto the farm. Duncan investigates sowing modern perennial wildflower 'margins' around crops on his farm to support pollinating insects, and to benefit his crop productivity.

Duncan says "I am very proud to have been involved in this exiting programme looking at how we can take simple measures to try and reverse some of the declines in our native bumblebees and other pollinating insects on our farmland. With the help and advice of organizations such as LEAF we have been carrying out a number of habitat enhancement ideas on our family farm over the last ten years or more."

Pollinators are in crisis. It's a complex problem that scientists the world over are trying to fathom, but the prognosis is grim - without healthy populations of insect pollinators across the world, our food security is under threat. Backed by recent research, Sarah Raven believes that central to the problem is a lack of food and habitat, leading to the poor health and nutrition of our pollinators. A lack of a rich and varied supply of pollen and nectar throughout the year to feed our insect pollination workforce and keep them strong and healthy; is leaving them vulnerable to the effects of pesticides, pathogens and parasites.

Our pollinating insects are vital to the production of the vast majority of the fruits and vegetables we need in our healthy diets. If we don\'t start to look after our pollinators, eventually our favourite foods could vanish from our supermarket shelves, from apples and pears through to coffee and chocolate. Not to mention Rapeseed oil!

As governments and scientists debate colony collapse, and species extinctions of Butterflies and Bumblebees, Sarah wants to show us that we could all make a difference right now.

Due to be aired on Wednesdays 8th, 15th and 23rd February at 8pm on BBC 2, Sarah travels the length of the country visiting Birmingham, Harrogate, Leicester and Northamptonshire.

Bees, Butterflies and Birds with Sarah Raven, due to be aired on Wednesday 8th, 15th and 23rd February at 8pm on BBC 2 Farrington's MELLOW YELLOW® cold pressed rapeseed oil, is grown, pressed and bottled on the family farm in Northamptonshire to LEAF Marque standards.

Farrington Oils Limited:

Bottom Farm, Hargrave, Wellingborough, Northants, NN9 6BP.

Tel: 01933 622809 / Email: sales@farrington-oils.co.uk