Tips for eating ‘heart healthy’

It’s important to know which are good and bad foods for the heart, so that you can make informed decisions when choosing food based around a heart-healthy diet. Poor quality diets ((https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4597475/)) should be avoided. They can be recognized broadly by fitting into one of the following descriptions:

• High in refined grains and added sugars, salt, unhealthy fats and animal-source foods
• Low in whole grains, fruits, vegetables, legumes, fish, and nuts
• High in processed food products – typically packaged and often ready to consume
• Light on whole foods and freshly prepared dishes

A heart-healthy diet should be the opposite of this, such as the Mediterranean diet which is high in vegetables, fruits, whole grains, beans, nuts, seeds and olive oil. Research has shown that following a Mediterranean Diet is associated with reduced cardiovascular disease (CVD), blood pressure and serum lipid risk factors for CVD ((https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4597475/))

Best foods for heart health

Variety in a healthy diet is key. The following foods and food groups are particularly good for the heart: ((https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4597475/))

Fruits and vegetables:

For a heart-healthy diet, it’s recommended that you eat a variety of fruits and vegetables. Ensure your plate is as colorful as possible with healthy fruits and vegetables like broccoli, tomato, peppers and avocado.

Whole grains:

Whole grain foods are rich in lots of fiber and nutrients. Oats, whole wheat bread and brown rice are all great sources of whole grains. Oat beta-glucan has been shown to lower blood cholesterol (high cholesterol is a risk factor in the development of coronary heart disease) while consumption of beta-glucans from oats or barley as part of a meal contributes to the reduction of the blood glucose rise after that meal. Beta-glucans are important as they contribute to the maintenance of normal blood cholesterol levels.

Legumes:

Beans, peas and lentils are all healthy legumes that are beneficial when combined in a heart-healthy diet. Several studies have demonstrated that the consumption of lentils is immensely connected to the reduction in the incidence of cardiovascular diseases due to its bioactive compounds. ((https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/))

Fish:

Fish is rich in the long-chain omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – fatty acids which contribute to the normal function of the heart.

Healthy fats:

Monounsaturated and polyunsaturated fatty acids are the best choices for a heart healthy diet. Replacing saturated fats with unsaturated fats has been shown to reduce blood cholesterol, which is important as high cholesterol is a risk factor in the development of coronary heart disease. Vegetable oils such as olive, canola, corn and sunflower oil are good sources of healthy fats.

Dark chocolate as a treat in a cardiac diet

While milk chocolate is not the healthiest of options, people who treat themselves to a piece of chocolate every now and then should learn that moderate dark chocolate consumption has been associated with a modest benefit in blood pressure and cardiovascular disease.((https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6713921/))

Foods to limit in a heart-healthy diet

Alongside knowing which foods aren’t good choices for a heart-healthy diet, it’s also important to be aware of the foods and food groups which are bad for the heart: ((https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4597475/))

Saturated fats, trans fats and cholesterol:
The American Heart Association ((https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations)) suggests limiting your intake of saturated fat and trans fats. For people who need to lower their blood cholesterol, they recommend reducing saturated fat to no more than 5 to 6 % of your total calories.

Salt (sodium):
Reducing the consumption of sodium contributes to the maintenance of normal blood pressure.

Alcohol:
Alcohol has no benefits for the heart, and should be consumed only in moderation.

Added sugars:
It’s always best to avoid foods and drinks with added sugar in favor of heart health. The consumption of foods or drinks containing a sugar substitute results in a lower blood glucose rise after their consumption compared to sugar-containing foods and drinks.

Overview of foods that are good or bad for your heart

The following table shows foods to eat and those to avoid in maintaining a healthy heart diet.

Find your own way into a heart-healthy future

Along with the other two pillars of a healthy heart – staying active and mindfulness, following a heart-healthy diet plan is one of the best ways to keep your heart in top condition.

A heart-healthy diet is very doable and can be enjoyable, with lots of fresh, natural flavors to fill your plate. There are many heart-healthy recipes and meal plans to help you with making healthy diet choices and the U.S. Department of Health and Human Services offers a shopping list for a heart- healthy diet on their website. You might also like to take a look at the recipes section on the website of the American Heart Association.

It’s incredibly important to keep a close eye on your heart health and always consult a doctor if you have any concerns, or if anything seems out of the ordinary, especially if you are at risk of a cardiac disease or are suffering from one.

In the modern world, we have the luxury of living in similar ways season to season, regardless of the time of year. 

We can pick up a pint of strawberries in winter just as we can in summer. Sleep patterns can stay the same all year. And exercise in the gym can continue at a pleasant 70 degrees whether it’s cold out or warm. 

In fact, an entire year can be quite homogenous.

However, for thousands of years, humans have acknowledged and respected the seasons, living accordingly. Humankind is still here today much in thanks to the connection our ancestors had to the earth and its cycles.

We are genetically programmed to ebb and flow with the energy of each season, so conscious living in this day and age may benefit our bodies and minds – even if it’s not a necessity like it once was.

If you’re ready to reconnect to the organic patterns of Mother Earth, look to nature for its cues.

Whether dramatic or faint, distinct seasonal changes happen throughout the entire world. Temperatures rise and fall, daylight increases and then diminishes, plants bloom and die off and animals are active then hibernate.

These signs can help us humans adapt in our own way to each season.

Spring

Coming out of hibernation, spring is a time of outward energy leading to rebirth.  Trees and plants come to life, animals stir and wake, daylight slowly increases, and temperatures begin to warm.

During this time of year:

• make goals for the next six months
• plant seeds in your garden
• take your movement outside
• consume fresh, colorful vegetables like greens, radishes, asparagus, and leeks
• clean and declutter your environment

Springtime can motivate the renewal of body and mind, so use this inspiration mindfully.

Summer

Filled with sunshine, long days, and a bounty of color, the earth is in full swing come summer. 

Connect with this season by:

• living in nature as much as possible (such as eating outdoors)
• consuming a wide variety of cool and crisp harvested fruits and vegetables
• engaging in outdoor activities and hobbies
• taking a break (or an afternoon nap) to beat the heat

Let summer’s energy fill you with the vitality to explore and enjoy.

Fall

This slowing time of year brings energy inward. The busyness of summer begins to dwindle and preparation for colder months becomes apparent with shorter days, cooler temperatures, and harvests from deep within the soil.

To adapt to fall:

• take measures to slow a hectic schedule
• eat a diet of warm, cooked foods such as roasted root vegetables and cozy soups and stews
• up your vitamin D intake with foods (and supplements, if needed)
• adjust your bedtime to allow for more sleep
• reconnect with others
• reflect on accomplishments and goals from the last six months, reassess what is working and what is not in your life, and make changes if necessary

Transition to fall with determination to nourish, comfort, and soothe the body and mind.

Winter

Cold temperatures and long nights make hibernation seem quite appealing. Energy is stored in the earth, and rest and recovery are needed for the renewal process coming in the spring.

In winter:

• move gently (such as with yoga and stretching)
• increase your vitamin C for immunity intake with citrus fruits
• keep your entire body warm with hats, gloves, scarves, boots, and jackets
• drink warm beverages
• calm your mind and body with reading, meditation, journaling, etc.

Take this time of year to restore yourself for busy seasons ahead.

Living seasonally is about more than just donning sweaters in autumn and swimsuits in summer. Energy from Mother Earth throughout the year can guide your internal needs if you listen closely. 

Try to make purposeful adaptations – whether big or small – to reconnect yourself to this beautiful organic cycle.

REFERENCES:

https://www.almanac.com/living-seasonally
https://earthyvibes.org/how-to-live-with-the-seasons/

And why is it essential for nutritional supplements?

Sooner or later, if you are exploring the world of nutritional supplements you will come across the term ‘bioavailability’. It sounds slightly off putting, but is actually an extremely important factor in whether supplements are effective or not.

Like many scientific terms, it is better understood if it is broken down so it can be absorbed more easily. Which is rather appropriate, because that is essentially what it means!

Bioavailability is the rate at which a substance – which could be a nutritional supplement or a drug – is absorbed into a living system. ¹

Why is that important in relation to supplements? Because the efficiency with which the core elements of that supplement – whether that’s vitamins, minerals, enzymes or herbs – find the part of the body they are going to help means that they well be delivering more help, more quickly.

Supplementation is usually managed by taking supplement capsules or tablets. They are swallowed, and then digested: just like food, they turn up in our digestive tract and then head out through the wall of the intestine into the bloodstream, and through some amazing nutritional GPS find their way to the system or organ in our bodies that they are intended for. Only then can they start working for our benefit. So, the faster and more effectively they do that, the better for us. Some supplements are ineffective precisely because they never fully get absorbed into the body.

One thing to be aware of: manufacturers of supplements often claim that they have created a product with maximum bioavailability. But it’s not as simple as that. There are two elements at work; the supplement itself and your body.

As far as the supplement is concerned, critical factors include the form it comes in, how long it takes to break down – in other words how quickly the essential contents can get to work – as well as the quality of the ingredients and their formulation. Some nutrients are better absorbed when they are paired with other nutrients. As an example, a calcium supplement might also include Vitamin D, which is shown to increase the body’s absorption of calcium. ²

The other part of the equation is you. Your body is individual – every human being is different. So, however bioavailable a nutritional supplement is in principle, the other factors that come into play are those of the person taking the supplement.

And that involves a range of factors: from your age and gender, overall health, the state of your digestive system (which in passing can also be supported with the right supplements), the time of day the supplement is taken to whether your stomach is empty or full. That’s a lot of variables!

On top of that we have to bear in mind your nutrient needs: growing children or graciously aging adults and pregnant women – all have different requirements which impact on how easily a supplement will be absorbed.

Of course, you can always ask the manufacturers of the supplements you’re interested in. Ideally, they will be ahead of you and be proactive in promoting the bioavailability of their products. You can also do a little research online about some of the optimal combinations of nutrients you should look for.

Behind all the science, the key thing here is pure common sense. The sooner you can absorb all the good things in supplements, the sooner they can start making a difference to your health and energy levels. So, by taking a little time to understand how bioavailability works you’ll be that much closer to making informed choices about combinations to suit you!

1. https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/bioavailability [↩]
2. https://www.nof.org/patients/treatment/calciumvitamin-d/ [↩]

From better nutrition to improved mental and physical health, the benefits of growing your own food are plentiful.

Whether you are growing a small pot of kitchen herbs or an allotment full of fresh fruits and vegetables, you’re doing good for both your own health, and the environment.

Here are our top five reasons to grown your own food:

Better nutritional benefits

Growing your own food is an excellent way to ensure that your diet is nutritious, healthy and full of variety. Growing a diversity of fresh foods gives you access to plenty of vitamins, minerals and antioxidants. Raw foods are not just arguably one of the tastiest, but studies have also shown that they contain the most nutrients.¹ That’s not to say that cooking is bad though, as there are still plenty of health benefits to come from your food once you cook it—especially as it will be fresher as the time taken to get it from the ground to your plate will have been less than if you had bought it from a store.

Better for the environment

As well as having less time for its nutritional value to start decreasing, foods that are home grown and haven’t had to undergo transportation are better for the environment and will not be impacting your carbon footprint.² Not only will you be reducing the reliance on fossil fuels for long distance transportation (it’s been estimated that an average of 1,500 miles is travelled before food is consumed)³ but you won’t be using chemicals or pesticides that can be bad for the environment.

Good for your physical health

You might not consider it to be the same as going for a long run, but growing your own food is actually a great way to stay fit and active! From digging to pulling up roots, to planting, weeding, watering and caring for your growing foods—gardening offers you a great physical workout that can help improve your cardiac strength, decrease stress and improve your strength and flexibility. Being outside will also expose you to Vitamin D, which has been proven to be crucial for maintaining healthy bones and teeth, as well as increasing your immunity against certain diseases.⁴

Great for mental wellbeing too

It’s not just your physical body that will thank you for growing your own food and gardening, but your mental health can benefit too. The simple act of getting exercise has been shown to relieve stress, depression and anxiety, as well as boost your energy.⁵

You can save money

The outlay might seem a bit more expensive than simply picking some salad up from the supermarket shelves, but once you are in an established routine, all you really need to grow your own food is time, patience and water. When you consider the higher costs of organic food, you can see that by growing your own, you will soon make back any money you spend on pots, soil etc. at the outset.

When growing your own foods, remember that variety is key. Don’t be afraid to try things you’ve not had before – particularly as you won’t be contributing to any increased pesticide usage or transportation costs to do so. Try to expose yourself to as many new and interesting fresh foods as you can, to contribute to a healthier you, and a healthier planet.

1. https://pubs.acs.org/doi/pdf/10.1021/jf60202a021 [↩]
2. https://www.sciencedirect.com/science/article/abs/pii/S0921344914002626 [↩]
3. https://cuesa.org/learn/how-far-does-your-food-travel-get-your-plate [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/ [↩]
5. https://journals.lww.com/acsm-essr/Citation/1990/01000/Effect_of_Exercise_on_Depression.16.aspx [↩]

Nutritional supplements – types, and how to optimise their impact

There are many types of nutritional supplements available to us and they all provide different benefits to our health and wellbeing. But it’s not always a simple case of popping a supplement and letting it do its job – how and when we take that supplement can have a big impact of its effectiveness.

Vitamins are either fat-soluble or water-soluble—meaning they either dissolve in and are more easily processed when they are mixed with either lipids (fats) or water. To more easily imagine this, picture what happens when you mix vinegar with olive oil for dressing. The vinegar and oil maintain their own identities and you can distinguish between the two. If you mix that vinegar in a water solution, the two blend together in a way that makes them indistinguishable from one another. In this case, vinegar is water-soluble. This is important to consider because it will determine whether a given vitamin should be consumed with food or on an empty stomach.

What nutritional supplements should you take with food?

Vitamins A, D, E and K are best absorbed when eaten with a small amount of fat, such as whole milk yogurt, fatty fish or even vegetables sautéed in olive oil. As with many things though, there are some exceptions to this. Vitamin C and the B-complex vitamins are the primary ones as they don’t need healthy fats from your diet for the body to process them. In fact, B vitamins are vital elements in metabolism and therefore are best taken on an empty stomach. Though they are also well-absorbed with food, and some people with sensitive stomachs will be more comfortable taking even the water-soluble vitamins with food.

What nutritional supplements should you take with water?

Probiotics are best taken with water, roughly 30 minutes prior to eating a meal containing some fat.¹ The rationale behind that is to prevent the probiotics from being overpowered by all the other dynamics occurring when food is being digested in the body. In other words, taking probiotics prior to eating gives the probiotics a running start to work at balancing and aiding in promoting a healthy gut flora.

What about supplements that contain fat soluble and water-soluble nutrients?

What if you take a multivitamin? Does that mean you should separate out all the many vitamins in it? Of course not. One option is to take your multivitamin with a meal but be sure the fat content of that meal is within healthy moderation. Alternatively, if you want to supplement with water-soluble vitamins, you could take them upon waking up.

Calcium and magnesium are crucial minerals which have a calming effect. Perhaps the concept of a warm glass of milk before bed is a good idea after all. That said, the body can absorb only so much calcium at a given time so many experts believe it is best to divide the doses up and not take more than 500 mg at a time.²

The complexities of when to take zinc, iron and calcium

Zinc is best taken before eating and best not paired with calcium or iron, since they can fight for receptor sites. However most forms of zinc in amounts higher than a few milligrams often cause gastrointestinal upset when taken on an empty stomach, so taking zinc with food is often best, though avoiding iron and calcium at the same time is advisable. Iron should also be taken on an empty stomach and not in conjunction with calcium. The trouble is that iron supplements can cause gastrointestinal distress. A good option is to take iron with citrus, fruit or juice high in vitamin C because it helps aid in its absorption.³

What other factors affect nutrient absorption?

Generally speaking, obstacles to nutrient absorption are many of the familiar foes—caffeine, alcohol and stress. Caffeine can diminish the absorption of iron by up to 80 percent.⁴ That doesn’t mean you must eliminate your morning tea or coffee though.

Instead, attempt to wait at least an hour between consuming caffeine and your supplement.

Not surprisingly, alcohol shouldn’t be what you swallow your multivitamin with. Furthermore, consumed beyond moderation, alcohol can damage the lining of your digestive tract and decrease digestive enzymes.⁵ Stress keeps the body in fight-or-flight mode which is not conducive to digestion because the body focuses on coping with the stress instead of proper digestion.⁶

While these guidelines will give you an indication of when you should take different nutritional supplement types, informed experimenting is the best way to find the way your body prefers to get its food and supplements.

1. www.ncbi.nlm.nih.gov/pubmed/22146689 [↩]
2. Straub, Deborah A. “Calcium Supplementation in Clinical Practice: A Review of Forms, Doses, and Indications.” Nutrition in Clinical Practice, vol. 22, no. 3, 1 June 2007, pp. 286-296., doi:10.1177/0115426507022003286. [↩]
3. medlineplus.gov/ency/article/007478.htm [↩]
4. Garrison, Robert H., and Elizabeth Somer. The nutrition desk reference. Keats Pub., 1997 [↩]
5. Somer, Elizabeth. The essential guide to vitamins and minerals. Harper Perennial, 1995 [↩]
6. Mindell, Earl, and Hester Mundis. Earl Mindell’s new vitamin bible. Grand Central Life & Style, 2011 [↩]

Everything you thought you knew but didn’t

Most of us know what protein is. Along with carbohydrates and fats, it makes up the three most important macronutrients of our diet.  Research has shown why it’s so beneficial as part of a balanced and healthy diet, as it plays a key role in the creation and maintenance of every single cell in our bodies.¹ So what happens if we don’t get enough protein and what are the best food sources to ensure we get the right amount?

Why our bodies need protein

Did you know that there are over 10,000 types of protein in everything from our internal organs to our tissues, muscles, skin, hair and bones? Every single cell in our body contains protein, and protein is needed in our diets to help those cells repair and regenerate.² Protein is critical in aiding the processes that give us energy and help move oxygen around in our blood. It is absolute essential for keeping us healthy and ensuring our bodies continue to work as they should do:

Building cells

Bones, muscles, cartilage and skin can only be built with the help of protein.  

Repairing tissue

Protein is needed to build and repair damaged tissue.

Oxygenating blood

The protein compound in red blood cells delivers oxygen throughout the body and supplies it with the nutrients we need.

Aiding digestion

Dietary protein makes enzymes, which help us to digest food properly, and make new cells and body chemicals.

Regulating hormones

Protein helps to keep our hormones regulated, which is particularly important when cells are developing and transforming during puberty.

…and there are even more benefits to eating protein!

Protein is often at the forefront of those trying to either lose weight or build muscle and that’s because it’s great for doing both! Studies have shown that not only does protein reduce cravings and desires for late night snacking,³ but protein is the most satiating of the macronutrients and will curb your appetite longer than carbohydrates and fats.⁴ Numerous studies have also shown that you can increase strength and muscle mass, as well as decrease muscle loss,⁵ by eating plenty of protein.

Essential amino acids

During digestion, the protein we consume is broken down into amino acids – it’s these amino acids that are the building blocks of protein. The British Nutrition Foundation recognises around 20 different amino acids, of which 9 are needed in an adult diet to maintain good health.⁶ These are known as Essential amino acids and can only be made through eating protein-rich foods.

How much protein do we need and what foods are the highest in protein?

Whilst it will depend on your age and weight, research has shown that adults need on average around 0.6g of protein per kilogram of bodyweight each day. Infants, children, pregnant and breastfeeding women have different requirements.⁷

Protein can be found in high amounts in meats, milk, fish, and eggs. If you are vegetarian or vegan you don’t need to worry though as you don’t need to eat animal products to get the protein you need. You can also find it in soy, beans, legumes, nut butters, and some grains (wheat germ and quinoa, for example).

What are the different types of protein?

Protein falls into different types, which is another bonus for people who have to, or choose, to avoid certain food groups.

Casein protein is found in milk, but is absorbed and digested much more slowly, so it may be a suitable option if you are lactose intolerant.

Egg protein is a great option for those who need to avoid dairy but are still looking for an animal-based protein source. Of all whole foods, eggs have been shown in studies to contain the greatest protein digestibility-corrected amino acids.⁸

Pea protein is great for people with allergies or sensitivities to eggs or dairy, and for those following a vegetarian or vegan lifestyle.

Hemp protein is an easily-digested source of plant-based protein that is rich in several amino acids – although it only has low levels of the amino acids lysine and leucine.

Brown rice protein contains all the essential amino acids but is not considered a complete protein as it is too low in lysine. 

Mixed plant proteins can be a great option for those looking to avoid meat-based products but wanting to get high amounts of all the amino acids. Protein powders commonly blend plant sources so there are different options to suit your tastes and needs.

Whey protein and exercise

Whey protein is one of the most popular types of protein, especially when it comes to being used for sporting or fitness performance. Whey protein comes from milk and is the liquid that separates from the curds during the cheesemaking process. It’s a high source of protein that studies have shown can lead to the largest decrease in appetite for those trying to manage their weight.⁹

Whey protein has been shown in studies to improve exercise performance, as well as help to improve body composition through increasing muscle weight. In addition, it has shown to increase physical endurance and also slightly increase physical strength.¹⁰

Not all protein is created equal

When it comes to protein supplements, such as protein powders, the quality can vary. Not all whey proteins are the same, and not all of them will provide the same benefits. The key thing to look for is whether the protein has been denatured. When this happens, it’s the biochemical process in which proteins lose their structure, and it no longer performs its functions as well. When it comes to denatured protein powder, it means that the structure of the amino acids has been broken down by the exposure of whey protein to acids, oxidation of the amino acids or high heat during the pasteurisation process.

Due to this, it’s always better to look for non-denatured, or undernatured protein, as that will provide the most benefits by avoiding the breakdown of the vital immune-boosting proteins that make whey so beneficial. The best non denatured whey proteins are made with minimal processing and a cold filtration process.

Protein and your diet

While protein is extremely important, it’s not something you need to be overwhelmed by. You don’t need to consume your full daily recommended amount of protein in one sitting, as it’s more important to balance it over the course of the day.

Whatever your dietary preferences or health goals, there are plenty of protein-rich foods to keep you in top health while letting you enjoy and delight in what you eat.

1. Why Is Protein Important In Your Diet [↩]
2. Protein in diet: MedlinePlus Medical Encyclopedia [↩]
3. The effects of consuming frequent, higher protein meals on appetite [↩]
4. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review [↩]
5. Increased protein intake reduces lean body mass loss during weight loss in athletes [↩]
6. Protein – British Nutrition Foundation [↩]
7. Protein – British Nutrition Foundation [↩]
8. The protein digestibility-corrected amino acid score – PubMed [↩]
9. The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men [↩]
10. Whey Protein Improves Exercise Performance and Biochemical Profiles in Trained Mice [↩]

The health benefits of eggs

Are eggs good for you? This question has long been a subject of debate, the reason being that many people associate eggs with harmful cholesterol and its negative effects on the body. However, studies have shown that eggs contain many valuable nutrients important for our body’s health.¹ This makes chicken eggs a valuable addition to our diet.

What nutrients can an egg provide?

Eggs are a true powerhouse of essential nutrients: Along with large amounts of high-quality protein, they also contain numerous vitamins, minerals and trace elements.((https://www.egginfo.co.uk/egg-nutrition-and-health/egg-nutrition-information)) Eggs are also one of several foods with a high biological value. Biological value is an index that specifies how effectively the proteins in food can be converted into the body’s own proteins. Eggs score top marks in this area with a peak biological value of almost 100%,² meaning that nearly all the protein in an egg can be converted into the body’s own proteins.

The biological value of raw eggs is slightly lower,³ meaning that cooked eggs are even healthier, as they allow the highest proportion of protein to be converted into the body’s own proteins.

Vitamins

Beneath the eggshell lie all the essential vitamins for the human diet: Just a single egg packs a whole bunch of vitamins and minerals including vitamin A, B2 and B12. ⁴ The nutrients in an egg vary between the white and yolk. The egg yolk contains considerably more nutrients than the white of the egg. The egg white is rich in sodium, potassium and of course, protein,⁴ and while the yolk contains fat and cholesterol, it is also rich in valuable vitamins such as vitamin D.⁴ So those who choose to ignore the yolk in order to avoid the fat and cholesterol are also missing out on many beneficial nutrients.

Purely in terms of quantity, vitamin A is the main vitamin in chicken eggs.⁴ Vitamin A contributes to the maintenance of normal vision and normal mucous membranes. In addition to vitamin A, eggs also contain many B vitamins, including the essential vitamin B12, which is important for many processes in the body. Vitamin B12 contributes to the normal functioning of the nervous system and the immune system.

And it’s not just the vitamin A and B12 content that makes eating eggs healthy. They also support the body by providing many other vitamins:⁴

• Vitamin B2 (riboflavin) helps to maintain normal vision and a normal energy metabolism and protects the cells from oxidative stress.
• Vitamin B6 contributes, among other things, to normal functioning of the nervous system and the immune system. Vitamin B6 also contributes to a normal protein and glycogen metabolism.
• Vitamin D plays a role in the normal utilization of calcium and phosphorus, supports the maintenance of normal bones and normal muscle function.

Compared to other vegetarian foodstuffs, a chicken egg contains a large amount of vitamin D, with one egg yolk containing 5.4 micrograms.⁴

• Vitamin E helps protect cells from oxidative stress.
• Vitamin K contributes to normal blood clotting and bone maintenance.

Minerals & trace elements

Eggs not only supply the body with almost a full complement of vitamins, but also provide many essential minerals. Minerals don’t directly provide the body with energy from food, but are vital for the development of tissues, cells, bones, and teeth.⁵ Calcium and phosphorus, for example, are important building blocks of teeth and bones. Including eggs in our diet therefore ensures a sufficient supply of minerals such as calcium, phosphorus and sodium. Phosphorus contributes to the normal function of cell membranes and the maintenance of normal bones and teeth.

Trace elements also fall under the definition of minerals, but are substances that only occur in very tiny quantities in the body and are only absorbed in very small amounts. Major trace elements include iron, zinc, copper and iodine.⁵ Eggs therefore also offer health benefits as they contain many important trace elements, primarily iron and zinc.⁴ Zinc is an important trace element for the body as it supports the maintenance of normal skin, hair and nails, and the normal functioning of the immune system.

In addition to zinc, copper and iodine, eggs also contain iron as a valuable trace element. Iron is particularly important for our blood as it contributes to the normal formation of red blood cells and hemoglobin, in addition, iron contributes to the normal transport of oxygen in the body.

Protein & amino acids

Egg whites and yolks contain the same amount of protein.⁶ Proteins help increase and maintain muscle mass. A protein-rich diet is therefore favored among athletes due to its role in supporting the building of muscle. But protein is more than just a nutrient for fitness fans. Protein, together with fats and carbohydrates, is classified as a macronutrient, which means the body needs it in large quantities, while micronutrients such as vitamins and minerals, though still important, are only needed in smaller amounts.⁷

The balanced profile of proteins in an egg makes it particularly beneficial to health: Eggs contain all nine essential amino acids⁴ that the body can only absorb through food. When food is consumed, the whole protein is broken down into its individual components, the amino acids. It can only be used by the body in this form. The action of amino acids is essential, particularly in the process of muscle building, which is why they play such a major role in the diet of athletes.

It is important to consume healthy sources of protein every day, and chicken eggs are ideal for this. In addition to a superior macronutrient profile—low carbohydrates, healthy fat and a high protein content—their ideal combination of important nutrients means that eggs also offer numerous additional health benefits.

Micronutrients choline & biotin

The important nutrients in eggs also include the micronutrients choline and biotin,⁴ which are involved in many major processes in the body. Choline can be found in large quantities in chicken eggs. Although the body is able to produce choline itself, it can’t do this in large quantities. Choline must therefore be primarily absorbed through food. Choline contributes to normal homocysteine and lipid metabolism and helps maintain normal liver function.

Besides choline, eggs are also rich in biotin. Eggs are therefore also good for the skin and hair, as biotin contributes to the maintenance of normal hair and skin. It also supports the normal metabolism of macronutrients and normal functioning of the nervous system.

Fact or myth? Eggs & cholesterol

Are eggs good for you? As mentioned above, the cholesterol content of eggs is always discussed in this context. Because chicken eggs contain a large amount of cholesterol, eggs have long been considered an unhealthy option. Elevated cholesterol levels are suspected of having a negative effect on the cardiovascular system and contributing to diseases in this area.⁸ As a result, people were long recommended to minimize their egg consumption in order to prevent an increase in cholesterol levels. However, because cholesterol performs many valuable functions in the body, such as in the production of hormones and vitamin D, the body is able to make its own cholesterol. For this reason, it’s not essential to consume cholesterol in our diet.³

Meanwhile, studies have shown that eating eggs has very little effect on the cholesterol level.⁹ In a healthy person, the blood cholesterol level is regulated by a mechanism that maintains it at a relatively constant level. This mechanism functions independently of whether additional cholesterol is consumed via the diet.³ In healthy people, however, there is no risk associated with eating eggs, in fact they are recommended for a healthy diet. After all, eggs not only contain numerous vitamins and valuable nutrients, but also lecithin. Lecithin is a substance that binds cholesterol, thereby inhibiting its uptake by the body. Eggs can therefore be healthy despite their cholesterol content and can be integrated in a balanced diet with a clear conscience.³

How many eggs is a healthy amount?

Another question often asked is how many eggs is a healthy amount. Current research demonstrating the modest effect of eggs on cholesterol levels would suggest that even daily consumption of eggs would not be considered problematic. However, the German Nutrition Society (DGE) recommends eating up to three eggs per week.¹⁰ In general, it can be summarized that eggs are healthy, as long as they are eaten in moderation.³

Healthy recipes with eggs

It’s easy to include eggs in your diet in combination with healthy foods of your choice. When it comes to eggs, as with all foods: healthy eating means variety. And eggs are truly versatile in the kitchen, offering endless possibilities for breakfast, lunch, dinner, and snacks. So many healthy egg-based recipes not only taste great but are also very quick to prepare. They also have the advantage that the levels of many nutrients in eggs are only slightly reduced by cooking. It can nonetheless be practical to use as little heat as possible when cooking eggs.

The classic boiled egg

Boiled eggs are an old favorite, particularly at breakfast. Depending on personal preference, they can be either hard-boiled or soft-boiled. Boiled eggs are not only healthy, but also highly versatile. Hard-boiled eggs are not only an ideal ingredient in a wide range of salads, but also go well with whole meal bread for a healthy and delicious sandwich filling. Eggs are also a healthy alternative as a perfect snack for on the go, keeping you fuller for longer while also being low in calories.

Scrambled eggs and fried eggs

No mention of classic egg dishes would be complete without scrambled eggs and fried eggs. Whether you prefer to whisk your eggs first and eat them scrambled or add them to the pan whole, both these types of egg are healthy options. Both recipes can also be adapted to suit your personal preferences, and the options are endless. Fried eggs can be cooked as a classic “sunny side up” (i.e., with the healthy yolk facing upwards) or cooked on both sides. There are also several different variants for cooking scrambled eggs. You may choose to add milk or add other ingredients such as onions to taste.

Omelets and frittatas

To make omelets and frittatas, the eggs are whisked in a bowl and then fried gently over a low heat until cooked. The difference between these and scrambled eggs is that the mixture is not stirred during cooking. Vegetables are often added to frittatas. Combined with the egg, this then results in a healthy meal that keeps you full for longer. The recipe can be easily adapted, making omelets and frittatas ideal for using up leftover vegetables.

Eggs are healthy and important for a balanced diet

Whether strengthening the immune system, supporting muscle growth or in terms of our personal performance, eggs contain many nutrients that benefit our whole body. Once we know how to use eggs as part of a balanced diet, eating them can support our health in many ways.

1. https://www.hsph.harvard.edu/nutritionsource/food-features/eggs/ [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/ [↩]
3. https://www.bzfe.de/inhalt/eier-gesund-essen-4168.html [↩] [↩] [↩] [↩] [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/ [↩] [↩] [↩] [↩] [↩] [↩] [↩] [↩] [↩]
5. https://www.tk.de/techniker/magazin/ernaehrung/essen-und-wissen/mineralstoffe-spurenelemente-2004778 [↩] [↩]
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/ [↩]
7. https://mynutrition.wsu.edu/nutrition-basics [↩]
8. https://www.dge.de/presse/pm/cholesterinwerte-im-griff/ [↩]
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946211/ [↩]
10. https://www.dge.de/ernaehrungspraxis/vollwertige-ernaehrung/ernaehrungskreis/ [↩]

There are so many ways food can contribute to improved mood, which is one of the reasons why our relationship with food is a complicated one.

We do not eat simply to fuel our bodies. We break bread with friends and families, passing on family recipes with fondness. We share meals to grow deeper in relationships, spending hours around a table. Sometimes we reach for sweets or salty snacks during moments of stress, mindlessly eating to calm our nerves. We raise our glasses in celebration to honor and commemorate.

The truth is we are strongly, emotionally connected to food. And that isn’t necessarily a bad thing. Comfort food helps us recall warm memories of childhood. Food is cultural and therefore helps us connect to our larger society. Many of us recall that amazing meal we had on a holiday.

What are mood-boosting foods?

Caffeine and sugar will give an immediate boost but they are not the healthy options as later in the metabolic process they will cause quite a slump. Instead, it’s better to stick to mood-boosting foods that are more sustainable for the body.

That said, dark chocolate—rich in antioxidants and flavanols—has been shown in many studies to improve mood and elevate emotions. Part of that also has to do with the caffeine in it, which makes the case for coffee as a mood booster. But beyond the caffeine, coffee seems to hold some emotional improvement capabilities since one study noted that even when drinking decaffeinated coffee, participants felt improved mood and cognition.¹

The link between food and mental health

When considering food and mental health, pumpkin seeds may not get all the limelight that chia or hemp seeds are getting these days, but these magnesium-packed seeds are a great option for a mood pick-me-up. Magnesium is essential for brain function (as well as a myriad of other body functions, like sleep and bowel elimination).² Unfortunately, many of us have a magnesium deficiency, largely due to the depletion of the mineral in farm soil.

Other nuts and seeds also help with mood because of an amino acid many contain called tryptophan. Tryptophan helps produce serotonin in our bodies. Brazil nuts are high in selenium which is important for brain health. Flax, hemp and chia seeds are all good sources of omega-3 fatty acids, which are well known for mood improvement effects.

Ward off depression with Omega-3

If you are looking to boost your mood with food, there is no better source of omega-3 fatty acids than fatty, oily fish. Wild-caught Alaskan salmon, sardines, arctic char, anchovies and Atlantic mackerel are good sustainable fish options that are high in omega-3s. The Mediterranean diet is an eating lifestyle that emphasizes the consumption of vegetables, fish, whole grains, beans, nuts and seeds and olive oil. In a long-term study of over 15,000 people, those who adhered largely to a Mediterranean diet showed lower rates of depression.³

Mood-boosting herbs and spices

Ashwagandha is a medicinal herb from the Ayurvedic tradition that is considered an adaptogen.

Adaptogens are believed to work with the body’s endocrine system (the hormonal system, essentially) to optimize function, reduce stress and improve mood. Participants in studies reported lower levels of anxiety when taking this herb.⁴ Research suggests ashwagandha reduces cortisol, which becomes elevated with chronic stress.⁵

Eating plays such a strong role in our lives, both socially and for our physical and mental wellbeing. Being creative and eating a varied diet gives us the opportunity to experiment with flavor and benefit from a wide range of nutrients. It’s so important to enjoy what you eat, particularly as you can boost mood with food and benefit your mental health at the same time.

1. Haskell-Ramsay, Crystal, et al. “The Acute Effects of Caffeinated Black Coffee on Cognition and Mood in Healthy Young and Older Adults.” Nutrients, vol. 10, no. 10, Sept. 2018, p. 1386., doi:10.3390/nu10101386 [↩]
2. Inna Slutsky, Nashat Abumaria, Long-Jun Wu, Chao Huang, Ling Zhang, Bo Li, Xiang Zhao, Arvind Govindarajan, Ming-Gao Zhao, Min Zhuo, Susumu Tonegawa and Guosong Liu. “Enhancement of Learning and Memory by Elevating Brain Magnesium.” Neuron, Jan. 28, 2010 [↩]
3. Fresán, Ujué, et al. “Does the MIND Diet Decrease Depression Risk? A Comparison with Mediterranean Diet in the SUN Cohort.” European Journal of Nutrition, vol. 58, no. 3, Apr. 2018, pp. 1271–1282, doi:10.1007/s00394-018-1653-x [↩]
4. Andrade, C, et al. “A Double-Blind, Placebo-Controlled Evaluation of the Anxiolytic Efficacy of an Ethanolic Extract of Withania somnifera.” Indian Journal of Psychiatry, Medknow Publications, July 2000, www.ncbi.nlm.nih.gov/pubmed/21407960 [↩]
5. Chandrasekhar, K, et al. “A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults.” Indian Journal of Psychological Medicine, vol. 34, no. 3, July 2012, p. 255., doi:10.4103/0253-7176.106022 [↩]

How to achieve your sporting goals

Reducing fat or building muscles – the targeting of sports nutrition is versatile and can have different effects on the body. Sports nutrition that includes a balanced combination of minerals, vitamins, and essential nutrients offers the most benefits. The individual composition of the diet in sport not only depends on the athlete themselves, but is also determined by stresses on the body and the body’s needs.¹

If you tailor your diet to your profile, the correct healthy diet can support rapid progress towards results for the amateur and elite sports person alike.² Whatever sporting ambitions you pursue, balanced meals with sufficient carbohydrates, proteins etc. can help you achieve your personal goals.

Complex carbohydrates

Complex carbohydrates are a key component in the relationship between sports and nutrition. They contribute to the restoration of normal muscle function (contraction) after highly intense or long-lasting physical stress, which can lead to muscle fatigue and exhaustion of glycogen stores in the muscular system. In principle, these nutrients should supply the largest proportion of the body’s energy supply and should take up 50% to 60% of meals.

During a workout, carbohydrates supply the muscles and the central nervous system. If the supply is not sufficient, mental and physical impairments can occur.³ Carbohydrates provide a better energy flow than fats and can even be stored by the body for a certain period of time so that they can be used when exposed to stress.¹

Proteins

Do proteins guarantee muscle building? Proteins are used for nutrition in strength-based sports and contribute to the growth and maintenance of the muscles. In addition to muscle mass, high-quality proteins can also increase muscle strength and provide a reliable source of healthy, essential amino acids. However the muscles cannot be strengthened by the absorption of proteins alone – only the combination of diet and exercise can lead to success.

The necessary intake of proteins is usually determined by the intensity of the training. Grass roots athletes often have a lower demand for proteins than performance athletes, while the body of a well-trained athlete is often able to manage their protein supply more efficiently.³

Fats

In comparison to carbohydrates and proteins, fats are of secondary importance in nutrition for athletes. In order to promote one’s own health, attention should nevertheless be paid to the presence and quality of fats in food. In particular, essential fatty acids and fat-soluble vitamins can have a positive effect. Between meals, these nutrients provide a longer-lasting feeling of satiety¹ and help carbohydrates to enhance the body’s energy as well as immune function.⁴ To ensure a healthy diet for sports nutrition, the fat content should be balanced against the subsequent exercise.³

Minerals and vitamins

Minerals and vitamins complete a comprehensive sports diet and can elevate your body to the next level.¹ While micronutrients should always be integrated into the diet, athletes have an increased requirement. Micronutrient deficits can lead to a loss of performance which often affects athletes who eat insufficient calories or who do not tolerate certain foods. Athletes who eat a vegan diet should also take care to include a sufficient supply of nutrients.³

A correctly balanced diet often covers the necessary minerals and vitamins. Vitamin D can be an exception in individual cases. The demand for iron can also increase depending on output and should be compensated where necessary.⁵ For athletes, it’s also important to keep an eye on the supply of key minerals such as magnesium.²

Sport and nutrition – at what level do they come together?

In order to correctly combine the level of activity and the type of diet, we need to consider what the body needs most. If you do a lot of strength training, you build up muscles. In endurance sports, you burn a lot of fat within hours. Regardless of the activity, all athletes require sufficient energy, proteins and above all, a large fluid supply in order to provide the body with all that it needs during training.¹

As is so often the case when it comes to nutritional issues, it is also true in sports nutrition: There is no universal diet, as individual factors of the athlete such as age and gender, play a significant role.

Nutrition in strength sports and bodybuilding

If you want to practice strength sports or bodybuilding, alongside discipline, the correct sports nutrition can also be beneficial. The right diet can help you build up and define muscles during exercise. The focus is also on increasing the strength of your own body.

Proteins play a central role in this process. They provide energy and can promote muscle building in a range of different areas.⁶ Current findings report that the amount of protein, the type of protein and the time of intake are important for strength athletes:³

Protein quantity: The American College of Sports Medicine recommends that weight-lifting athletes ingest 1.2 to 1.7 g of protein per kg body weight daily – a protein requirement that is covered with a balanced mixed diet. 

Type of protein: athletes who integrate animal products into their diet can rely on animal proteins because they have a higher content of essential amino acids than plant proteins. In addition, liquid protein sources can be more effective to support sporting goals compared to solid protein-rich foods as the body can absorb amino acids from liquid sports drinks more quickly.

Time of administration: proteins are more effective when eaten after sport than during sport. You should not start your workout on a completely empty stomach but the feeling of a full belly might limit your performance during your sporting activity.

Nutrition in endurance sports

Running, cycling or swimming — endurance sports can cost our body a few hours full of energy. Many different types of endurance sports ensure rapid burning of fat and can contribute to a healthy lifestyle.⁷ The success of the sport can depend on whether the body is sufficiently fuelled with carbohydrates – and thus with energy.

Endurance athletes should therefore ensure that their diet contains a high proportion of carbohydrates. In addition to carbohydrate-rich foods such as wholegrain cereals, vegetables, fruit or beans, there are also carbohydrate-electrolyte solutions that help maintain endurance performance during long endurance training.

Nutrition for athletes

The diet for a performance athlete is often subject to a strict nutrition plan and varies according to the current training phase of the athlete. For example, a competitive athlete can adjust hydration, vitamins and minerals a few hours before a competition depending on requirements. Intake of sufficient water is especially important in competitive sports, in order to maintain the required level of energy and to provide the body with sufficient fluid despite the perspiration.³

These foods are essential for any sports nutrition plan

When choosing the right sports nutrition, you should always first consider what your body needs. Do you want to build up muscles and need proteins? Or do you burn energy on a regular basis while running and therefore carbohydrates would be a better option? An individual sports nutrition plan can help not only in achieving your goals, but also in planning weekly grocery shopping and finding recipes.

The nutrients you need as an athlete can be obtained from the following foods:

1. https://www.dge.de/ernaehrungspraxis/bevoelkerungsgruppen/sportler/ [↩] 
2. https://www.lebensmittelverband.de/de/aktuell/20180406-internationaler-tag-des-sports-mikronaehrstoffe-nahrungsergaenzung-sportler-innen [↩] 
3. https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2014/07_14/EU07_2014_M370_M379.pdf [↩] 
4. https://www.ocl-journal.org/articles/ocl/full_html/2020/01/ocl200009s/ocl200009s.html [↩]
5. https://www.dge.de/presse/pm/sporternaehrung-praxisnah-top-trainiert-und-ernaehrt/ [↩]
6. https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2020/07_20/EU07_2020_M406_M413_1.pdf [↩]
7. https://www.germanjournalsportsmedicine.com/fileadmin/content/archiv2005/heft09/Standarts1.pdf [↩]

How Chromium works – everything you need to know about this powerful nutrient

As the perhaps lesser-known as some of the other minerals we know of, you might be wondering what chromium is and how it works. Chromium is a mineral that helps our bodies metabolize carbohydrates and fats on a microcellular level and it is an important nutrient. Part of the appeal is that chromium is effective in blood sugar balancing, and many report that it helps them kick their sugar cravings. Chromium helps to reduce blood sugar levels by boosting the capacity of insulin receptors in the body.¹ In other words, it helps the body utilize insulin better.

Do you know where chromium is found?

We get most of our chromium from a healthy diet of foods such as whole grains and fresh vegetables — particularly corn and potatoes, and fish. One of the richest sources is nutritional yeast. It is also showing up in protein powders and health supplements.

If you’re eating a varied and healthy diet, the chances are that you are getting enough chromium. Broccoli and grape products are foods with higher levels of chromium.¹

Why is chromium so important for diabetics?

In healthy individuals, insulin is a hormone that helps the body bring sugars into the cells to be utilized for energy. In the bodies of people with type 2 diabetes (the most common type), the cells lose their responsiveness to insulin. This is known as insulin resistance. In the less common form, no insulin is produced at all, as in the case of diabetes type 1, otherwise known as childhood or juvenile diabetes.

The absolute most important step to reducing the onset or progression of diabetes is a significant lifestyle change. Diet and exercise are imperative for mitigating the risks associated with uncontrolled blood glucose levels. But in reality, these lifestyle changes are often elusive goals.

Controlling diabetes (or reducing the advancement of prediabetes) by pharmacological means often has side effects. In some studies, over-the-counter chromium supplementation showed promising results in obese subjects and their body’s response and utilization of insulin.²

Scientists believe that chromium augments insulin’s binding capabilities. There has been some association of type 2 diabetes with low chromium levels. And when study participants had their chromium levels increase to normal, they also saw a decrease in their blood glucose levels.

A large multiyear study of 62,000 participants analyzed type 2 diabetes incidence and chromium supplementation (usually in the form of a multivitamin that contained it). The participants who took a supplement of chromium had a 27 percent lower chance of having diabetes.³

However, another study noted that chromium may have assisted in lowering study participants’ fasting blood sugar (usually the blood glucose level upon waking in the morning after not having eaten for eight to twelve hours) but that didn’t necessarily improve their A1C.⁴

The A1C is the laboratory blood test that helps determine a person’s average blood sugar level over the past three months.

If you’re not a diabetic can you still benefit from chromium?

Generally speaking, the studies in which chromium may have a positive health effect on blood glucose levels were studies in which the participants already had diabetes (as opposed to healthy individuals).⁵ This could be due to a healthy diet largely providing the necessary amounts of chromium to our bodies.

If you don’t have diabetes though, chromium can still be beneficial – particularly for those looking to reduce their sugar intake or lose weight, as some evidence has suggested that chromium can help with food cravings and can suppress appetite.⁶
If you are prediabetic or have diabetes, talk with your health care professional about appropriate chromium supplementation as an addition to your lifestyle changes but even if you are in perfect health, it’s still important to get enough chromium to maintain it.

1. ods.od.nih. gov/factsheets/Chromium-HealthProfessional/ [↩] [↩]
2. Hua, Yinan, et al. “Molecular Mechanisms of Chromium in Alleviating Insulin Resistance.” The Journal of Nutritional Biochemistry, vol. 23, no. 4, Apr. 2012, pp. 313–319, doi:10.1016/j.jnutbio.2011.11.001.s [↩]
3. McIver, David J, et al. “Risk of Type 2 Diabetes Is Lower in US Adults Taking Chromium-Containing Supplements.” The Journal of Nutrition, vol. 145, no. 12, Dec. 2015, pp. 2675–2682, doi:10.3945/jn.115.214569. [↩]
4. Abdollahi, Mohammad, et al. “Effect of Chromium on Glucose and Lipid Profiles in Patients with Type 2 Diabetes; A Meta-Analysis Review of Randomized Trials.” Journal of Pharmacy & Pharmaceutical Sciences, vol. 16, no. 1, 2013, p. 99, doi:10.18433/j3g022. [↩]
5. Michelle D Althuis, Nicole E Jordan, Elizabeth A Ludington, Janet T Wittes. Glucose and insulin responses to dietary chromium supplements: a meta-analysis. The American Journal of Clinical Nutrition, Volume 76, Issue 1, July 2002, pp. 148–6155, https://doi.org/10.1093/ajcn/76.1.148. [↩]
6. Anton, Stephen D, et al. “Effects of Chromium Picolinate on Food Intake and Satiety.” Diabetes Technology & Therapeutics, vol. 10, no. 5, Oct. 2008, pp. 405–412, doi:10.1089/ dia.2007.0292 [↩]

Travel at the holidays is often exciting – the anticipation of getting away, the enjoyment of seeing loved ones, and the indulgence of our favorite meals all beckon to us.

However, our immune systems can take a beating during this time, leading to susceptibility for colds and flu – not what we want our holidays to be full of.

If you’re planning on travelling this holiday season, take a strong, healthy immune system with you with these supportive tips.

1. Be conscious of sugar intake

Would the holidays really be the holidays without sugary treats?  For many of us, probably not –and that’s okay (for the most part).

Sugar can wreak havoc on the immune system, creating low-grade inflammation and weakening its fighting response to bacteria and viruses.

However, rather than depriving yourself of all of your favorite goodies, adapt your daily choices to fit the season. 

First, reduce and/or cut out sugars found in such foods and beverages as sodas, salad dressings, and processed foods. This will free up some sugar and caloric intake for that piece of pumpkin pie or glass of eggnog you’ve been craving.

Second, be aware of unconscious eating. It’s easy to reach for one of the doughnuts sitting out in the break room or snag a piece of hard peppermint at the receptionist’s desk during an appointment, but all of those things add up. 

Ask yourself if you really want that treat or if you’re choosing it just because it’s there.

Third, eat protein with sugar. Protein helps keep blood sugar levels stabilized. If you really want that breakfast pastry, include an egg on your plate. Or if you desire hot chocolate, make it with dairy or soy milk.

Lastly, have healthy options readily available. Place clementines in a bowl on your kitchen counter, pack hummus and vegetables in a small cooler for work, or fill a bottle with fruit-infused sparkling water. Whatever route you choose, be diligent in keeping low sugar options within reach.

2. Get good sleep

Hours sitting in a seat, shifting between time zones, and laying in a bed that isn’t your own are all catalysts for poor sleep. And when we don’t get enough, our immune system suffers.

During sleep, the body produces cytokines, proteins that fight infection and reduce inflammation. Sleep not only creates cytokines but also puts them to work.

For better travel sleep, start by adjusting your schedule slowly to your destination before you leave. That may mean going to bed 30 to 60 minutes earlier for a few nights before boarding the plane as well as making sure you still get your usual amount of sleep in after you land (even if that means going to bed early in your new time zone).

Also, bring sleep aids such as melatonin, a sleep mask, and earbuds (if sensitive to light and sound), as well as your own pillow if possible. For kids, make sure to pack their favorite stuffed animal or blanket.

3. Be prepared before, during, and after travel

Strong immunity for holiday travel starts before you’ve even left and doesn’t stop until long after you’ve arrived back home.

A daily supplementation regimen contributes to supporting the immune system throughout the entire holiday. Some things to include:

• Vitamin D
• Vitamin C
• Zinc (a lozenge can be helpful during a flight)
• Omega-3 fatty acids
• Colloidal silver (sprayed on hands and in the nasal cavity during travel)

But make sure you don’t just rely on supplements. Foods that boast these nutrients should be top of mind and your first choice whenever possible.

In addition to these tips, making the holidays about family, friends, and love and keeping it filled with plenty of joy and laughter may be one of the most beneficial things you can do for your immune system when travelling during the holiday season.

So let go of stress, take care of yourself, and revel in the time spent with those you love. Your immune system will thank you.

REFERENCES:

https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity

https://www.cedars-sinai.org/blog/8-expert-tips-to-avoid-getting-sick-when-you-travel.html

Winter is a time of hibernation in nature. For humans, this can make shopping for fresh produce feel stark and desolate.

If you find yourself missing the sweet strawberries and ripe tomatoes of summer, don’t fret. Winter offers an abundance of nutrient-dense foods that can take your season from drab and boring to delicious and nutritious.

Here are ten ways to liven up your diet with vitamins, antioxidants, flavonoids, minerals, fiber, and more.

1. Cacao hot chocolate. Swap traditional high-sugar hot chocolate to one made from cacao nibs or dark chocolate with at least 75% cacao. Enjoy the methylxanthine benefits of this superfood such as balanced mood and healthy lung function.

2. Bone broth with mushrooms, onion, and garlic. Keep the bones from the chicken you roasted or the steak you broiled and simmer them for 4-6 hours in water with a variety of mushrooms, sliced onions, and chopped garlic along with any other desired vegetables and/or herbs. Use the broth as a foundation for soups and stews or enjoy as a warm beverage. Your immune system will thank you.

3. Matcha morning waffles. Add a little excitement to your weekend brunch by including matcha powder in your waffle or pancake mix. These powerful antioxidants are great for everything from your skin to your heart.

4. Stew with lentils or beans. A good winter stew is welcoming after a cool day outside. Add lentils or beans to increase fiber intake and receive valuable vitamins such as zinc, iron, and magnesium.

5. Winter greens smoothie. Support the liver and calm inflammation by adding dandelion greens, kale, collard greens, Swiss chard, or mustard greens to smoothies, soups, sauces, or stews.

6. Pomegranates. These juicy fruit seeds are chock full of polyphenols and antioxidants that are known to promote healthy fertility, immunity, the heart, and even oral health. Add them to salads or snack on them for a tart and energizing way to excite the palate.

7. Adaptogen tea. A piping cup of tea is an excellent way to warm up during cooler months, and one made from adaptogen herbs can help manage stress at the same time. Try holy basil (also known as tulsi), moringa, nettles, or a combination of adaptogens.

8. Freshly squeezed juice. Forgo juice from concentrate and opt for squeezing your own.  Grapefruit, oranges, tangerines, and lemons are all ripest in winter and can make for a refreshing and powerful cup of vitamin C, potassium, and fiber. For the greatest effect, make sure the pulp is included.

9. Roasted root vegetables. Squash, parsnips, beets, carrots, and rutabagas are all fiber- and antioxidant-filled winter vegetables that can be roasted and enjoyed on their own or added to everything from soups and stews to sauces and smoothies. 

10. Fermented foods. Promote good gut health throughout the season with fermented foods such as sauerkraut, kimchi, miso, kefir, and kombucha. These foods store easily in the winter months and can balance the gut’s microflora to support immunity when colds and flu are on the rise.

Are you ready to invigorate your winter diet with flavor and nutrients? Take these ideas as inspiration to explore what the season has to offer and try new foods as you reap the health benefits.

REFERENCES:

https://slowfoodusa.org/winter-eating-in-your-region/

https://extension.psu.edu/eating-seasonally-and-locally-in-the-winter

If you think fresh and nutrient-dense foods are only available in warmer months, think again. Winter is a wonderful time of year to take advantage of the abundance of delicious and nutritious foods. 

Whether it’s roasting root vegetables for fiber and antioxidants, simmering broths for bone health and weight loss, or slicing citrus for immunity and hydration, winter has plenty of foods to keep you warm and healthy.

So, cozy up by the fireplace and enjoy what the season has to offer with some of the following flavorful, comforting, and nutrient-packed fare.

Root vegetables

Winter squashes, beets, turnips, kohlrabi, radishes, and parsnips are all excellent seasonal produce in cooler months. 

These starches are good sources of fiber, beta carotene, vitamin C, iron, potassium, and other nutrients which can help support:

• detoxification
• immunity
• heart health
• weight management
• proper digestion

Try including root vegetables in your winter diet by:

• roasting them with herbs
• adding them to smoothies (especially beets)
• including them in winter stews and soups
• combining them into risotto, rice, or pasta dishes

Enjoy the natural sweetness root vegetables have to offer and simultaneously reap the benefits for your health.

Bone broths

Winter can, at times, be filled with heavy meals that don’t necessarily support goals of weight management and healthy eating. Broths can help offset those rich feasts while still satisfying and comforting your body.

Bone broths, made from animal proteins and bones, can boast high vitamin and mineral content inclusive of collagen (which transforms into amino acids), iron, vitamin A, vitamin K, selenium, zinc, and manganese.

These flavorful broths can help:

• strengthen bones
• reduce inflammation in joints and the gut
• encourage proper sleep
• support hair, nails, and skin

They can be enjoyed as a light meal, as a foundation for soup or stew, or even just sipped as a warm beverage.

To make one quart of broth, add 2-3 large chunks of beef or buffalo bone (or animal bone of your choice) to a slow cooker with 1/4 cup vinegar (white or apple cider), and a hefty pinch of salt. If desired, add herbs, onions, garlic, and/or vegetables. Fill the remainder of the slow cooker with water and simmer for 4-6 hours.

For a non-animal protein broth, check out Rebecca Katz’s Magic Mineral Broth™ recipe.

Citrus

Winter can bring with it its fair share of colds and flu, which is why citrus is such a treasure this time of year.

These fruits ripen to their sweetest during cooler months in North America, making them both an excellent source of nutrients and antioxidants and a bright way to liven up your diet.

Grapefruits, oranges, lemons, tangerines, and kumquats offer high levels of vitamin C, fiber, and antioxidants that can:

• enhance immunity
• reduce inflammation
• help balance mood (particularly helpful in winter months)
• protect the brain
• support heart health

Add them to your diet:

• as a snack
• on top of salads
• in smoothies or juices
• as a fresh-squeezed juice
• as dessert

Just remember that moderation is key as these fruits do contain natural sugars and elevated acid levels.

As you can see, winter doesn’t have to be filled with heavy meals that help put on weight rather than manage it. By including root vegetables, broths, and citrus, you can increase your nutrient content while still enjoying full flavor and comfort.

REFERENCES:

https://www.hsph.harvard.edu/nutritionsource/food-features/winter-squash/
https://www.onegreenplanet.org/natural-health/citrus-winter-fruits-benefits/

Regular, prolonged exercise is one of the best ways that we can strengthen our bodies and boost our overall health – and the best part is that the benefits don’t stop working when we do!

Post-exercise is the time when your body is working its hardest. You’ve done the hard bit and you’re allowed to relax, but your body keeps working to continually strengthen and repair itself.

The importance of nutritional timing post-workout

What we eat, or don’t eat, immediately after exercise, can give us an added boost or an unfortunate set back. Exercise is great for our health but during exercise, we need to acquire energy to keep us going. In order to keep pushing through, our body looks to our muscles and taps into the glycogen that is stored within them. By doing this, it turns the glycogen into energy. This is a good thing, but when the glycogen stores run out our muscles will be left depleted of minerals and nutrients. It’s important to top these levels up again as soon as possible.

‘The magic window of recovery’ is a period that begins around 30 minutes after you finish exercising, during which you will get the most benefits from refueling your body.¹ Nutrient timing has been the subject of many research studies and reviews, and it’s thought that consuming the proper ratio of nutrients during this window not only helps recovery but enhances body composition and increases future exercise performance.²

Carbohydrates – when, what and how much?

Carbohydrates help the body to synthesize muscle glycogen (energy) that will have been depleted during your workout. Glycogen replenishment happens in two phases – the first happens rapidly around 30-60 minutes after exercising and then reduces by as much as 60% afterwards.³

Sweet potato, oatmeal, pasta, bananas and even chocolate milk are all great options to replace glycogen. In terms of how much you should consume, the American Council on Exercise (ACE) says that as a guideline, around 1.2 grams per kilogram of bodyweight, per hour is ideal.⁴

Protein – when, what and how much?

Protein helps to rebuild and repair muscle that will have been broken down during exercise. While the amount of muscle breakdown varies between people, even the fittest, most adept athlete will experience it and it’s only by consuming protein that your body receives the amino acids it needs to repair and build new muscle tissue.

Protein powders, eggs, meat or fish including salmon, chicken and tuna are all excellent options to top up your protein levels. You should be aiming to consume 0.3 – 0.5 grams of protein per kilogram of bodyweight, as soon as possible after exercising.⁵

The longer you wait to replenish your body’s nutrients after exercise, the slower your recovery will be – waiting as long as two hours can actually slow down your recovery by 50%! Consuming a proper meal consisting of the all-important macronutrients is essential to improve your recovery and help your performance during your next workout.  

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/ [↩]
2. https://www.medicalnewstoday.com/articles/190813.php [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905295/ [↩]
4. https://acewebcontent.azureedge.net/SAP-Reports/Post-Exercise_Recovery_SAP_Reports.pdf [↩]
5. https://www.ncbi.nlm.nih.gov/pubmed/18834505 [↩]

Top tips on preventing injury and enjoying the health benefits of physical exercise.

Sustaining an injury is one of the quickest ways to derail your fitness efforts. Whether you’re an avid exerciser or are just about to embark on a new fitness program, it’s important to know how to move and exercise properly so that you can avoid injuries and keep moving closer to your fitness goals.

Follow our top tips to stay injury free

• Choose your workout carefully

It’s tempting to go straight for what you think will have the maximum results in the quickest time, but there are many factors to consider when choosing workout plans that are right for you. High impact exercises, such as running, can be great for increasing stamina and cardiovascular fitness, but they also come with a higher risk of injury due to the extra stress placed on your joints. Lower impact exercises, such as swimming, can offer you just as good a cardiovascular and movement workout but with less impact on your joints and, therefore, less risk of injury.

• Learn the techniques and how to exercise properly

Small movements can result in big injuries. Particularly when it comes to something like weight lifting. Even what seems like a small weight can rip or tear muscles if lifted incorrectly. By speaking to a fitness trainer or coach, you can learn the appropriate techniques, how to stand and how to push yourself without overdoing it and causing damage. This is even more important if you have any underlying health conditions or if there are other factors that might affect your physical capabilities.

• Get the right gear

Exercise can be hard enough so don’t make it even more difficult by failing to invest in the right gear. Appropriate footwear can counteract any issues you may have with balance or with over, or under pronation – both of which can cause injury. If you’re exercising at night then reflective clothing can keep you safe and visible to others and be sure to dress appropriately for the weather. If running in the cold for example, wear layers that can be put back on once you stop because as hot as you might get, your body temperature will soon plummet when you stop moving.

• Warm up

Don’t just rush straight into things! Warming up your muscles prepares them for what’s to come. It loosens them and prepares them to move more freely so there is less chance of shocking them when you start your workout and less potential for pulling or overstretching a muscle to beyond its capacity. According to the NHS website, a warm up routine should take at least 6 minutes for best effect.¹

• Stay hydrated

Your body needs water. Without it you will not just feel unwell but you will have less mental as well as physical endurance and awareness. Exercise induces sweating which results in you losing water and makes it more important than ever to replace it regularly. Dehydration can leave you fatigued with impaired concentration, making you more injury prone and can also result in cramps, spasms and soreness.

• Vary your workouts – don’t focus and overuse one muscle group

Changing up your workout plans doesn’t just stop you getting bored but it helps to reduce the chance of you getting injured. That’s because you can in fact have too much of a good thing. So even if you find yourself really getting into your new workout, remember to take time out. Your muscles will tire and they need a chance to recover and repair. Try mixing things up. If you go for a hike one day, go for a swim the next time for example.

• Fuel your body with the right nutrition

The right nutrition is absolutely vital for getting the maximum health benefits of physical exercise. Different nutrients support your body in different ways. You need glycogen or carbohydrates to provide your body and brain with the fuel needed to recover and adapt to exercise. Plus, amino acids – the nutrients that help to build cells and support muscle repair – are essential for post-workout recovery as the rate at which they are used is increased during exercise.² Foods high in naturally occurring amino acids include meat and poultry, fish, eggs, soy, buts and seeds.

There’s a magic ‘window of recovery’ within the first 30 minutes of finishing your workout where you should aim to give your body the nutrition it needs to start repairing and, therefore, limit your chances of injury.

Follow these points and you are better placed to enjoy the health benefits of physical exercise with a lower risk of injury.

1. NHS: How to warm up before exercising [↩]
2. NCBI: Effect of exercise on amino acid concentrations in skeletal muscle and plasma [↩]

How the wellbeing of people with rheumatism can be supported by the right diet

According to The Centers for Disease Control and Prevention, arthritis affects nearly half of all adults over 65,¹ and the pain and discomfort of arthritis can be enough to lower a person’s quality of life.

A particularly painful form of arthritis is rheumatoid arthritis (RA); a long-term autoimmune disorder that primarily affects the joints. Studies have shown that symptoms of the disease, such as pain, joint stiffness or swelling, can potentially be relieved through proper diet.²

Is there a special diet for rheumatism and arthritis?

Rheumatoid arthritis is a chronic inflammatory autoimmune disorder. There is no specific diet to cure rheumatism and arthritis but people with arthritis may find including certain nutrients in their diets to be helpful as a form of self-help treatment, as they can have a positive effect on the inflammatory reactions in the body.²

Eat fish rich in omega-3 fatty acids

A study by the Department of Rheumatology, Immunology and Allergy at Brigham and Women’s Hospital and Harvard Medical School in Boston, showed that eating fish containing omega-3 fatty acids at least twice a week can have a positive effect on the disease activity of RA.³ Oily fish like salmon, mackerel, sardines and herring are some of the best sources. If you don’t eat fish though, there are alternatives for omega-3 fatty acids such as high-quality supplements of EPA and DHA, either as fish oil, or derived from specific cultured algae.²

Rheumatoid arthritis benefits from a Mediterranean diet

Although there is no specific diet to cure arthritis, research has shown that following a Mediterranean diet can lower inflammation, which can help ease symptoms of joint pain and swelling.² According to the Arthritis Foundation,⁴ eating a Mediterranean Diet not only benefits those suffering with arthritis by curbing inflammation, but can benefit your heart as well as your joints, lower blood pressure and protect against a range of chronic conditions. They go on to explain how olive oil in particular is excellent to include in an anti-inflammatory diet as it dampens the body’s inflammatory processes and reduces pain sensitivity.

Important antioxidants: add fresh fruits and vegetables to your diet

According to a study from the medical journal Clinical Rheumatology, ⁵ antioxidants can help with rheumatism and arthritis by guarding against inflammation. Important antioxidants for people with arthritis are Vitamin A, Vitamin C, Vitamin E and Selenium, which are all known to contribute to the normal function of the immune system. These antioxidants can be found in nuts, fresh fruits and vegetables and green tea.²

Why flavonoids should be part of the rheumatism diet

According to a study from the Department of Rheumatology and Clinical Immunology of the Medical Faculty of the University of Thessaly, Greece, and the Division of Liver Transplantation and Mucosal Biology from King’s College London, flavonoids can reduce inflammation in your body and help reduce pain and swelling.⁶ Foods to add to a healthy diet to ensure you consume flavonoids include broccoli, berries, soy, green tea and grapes.

Foods high in fiber are good for people with rheumatism

Foods high in fiber can also help reduce the level of inflammation in the body, according to some studies.⁷ Foods high in fiber include fruits and vegetables such as berries, apples and bananas, carrots and cauliflower.

Some spices can help with RA symptoms

According to a study from the Disease Biology Laboratory, School of Biotechnology and KIIT University in India, some spices have good effects in easing the symptoms of rheumatoid arthritis (RA).² Particular spices that are thought to combat inflammation and help with symptoms are ginger, turmeric, curcumin and cinnamon.

There are some foods to avoid for arthritis and rheumatism

While there are many healthy foods you can include in your diet to reduce inflammation and help with the symptoms of arthritis, there are also foods that promote inflammatory reactions in the body.⁷ These should be avoided as much as possible from people suffering with arthritis and include red meat and dairy, fried food, fast food and processed food, salt and processed carbohydrates like white flour and white sugar.

Rheumatism and arthritis: the right diet can complete your treatment

While arthritis is a painful condition, people with arthritis can improve their quality of life by eating the right diet rich in anti-inflammatory foods. A good balance of eating well, exercise and regular doctor consultations can help to keep you fit and active for a long time.

1. https://www.cdc.gov/arthritis/data_statistics/arthritis-related-stats.htm [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682732/ [↩] [↩] [↩] [↩] [↩] [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5740014/ [↩]
4. https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/the-ultimate-arthritis-diet [↩]
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367388/ [↩]
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859886/ [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836071/ [↩] [↩]

A healthy diet and a strong immune system can help to avoid meningitis

Meningitis is a serious infection whereby the lining around your brain and spinal cord becomes inflamed. There are two types of meningitis – viral and bacterial. Bacterial meningitis can be life-threatening. Viral meningitis is usually not but can still leave you with some long-term after-effects. There are ways to keep your immune system healthy and prevent the disease and its severity, so while it can be serious, it doesn’t have to be fatal.

Why teenagers have an increased risk for meningitis

While most cases of viral meningitis are seen in children under the age of five, bacterial meningitis is common in people under 20 years of age such as teenagers and college students. ¹  These two groups are at particular risk due to the way in which meningitis is spread. The infection passes through close and prolonged contact and is spread through droplets of respiratory or throat secretions from carriers. Kissing, sneezing or coughing on someone, as well as living in close quarters with them, puts you at a higher risk. Preventing meningitis is therefore particularly important for these groups.

Treatment and preventive measures of meningitis

Typical symptoms of meningitis can include a fever with cold hands and feet, headache, muscle pain and vomiting or diarrhea. Babies and young children may also appear unsettled, drowsy or irritable.

Treatment for bacterial and viral meningitis differ but both may require the same initial tests to confirm the diagnosis. Bacterial meningitis will usually need to be treated in a hospital with antibiotics, fluids and oxygen being needed, whereas viral meningitis tends to improve on its own and can often be treated at home.

There is the possibility of being vaccinated against meningitis ² but there are additional ways for parents to protect their children from meningitis besides vaccination too. These include not allowing them to put shared toys in their mouths, not sharing food or drinks and practicing good hygiene, such as regular hand washing.

Preventing meningitis with a strong immune system and healthy diet

Teaching children and teenagers to take care of their body is one of the best ways to help prevent many illnesses, including meningitis. Good health starts within and studies have shown that a healthy and balanced diet can help to strengthen the immune system. ³   This is especially important for teenagers at universities who might be responsible for their own cooking for the first time. They may not be eating well or making the best choices to ensure their diet contains all the necessary micronutrients.  They may be lacking vitamins A and D as well as antioxidants and omega-3 fatty acids, have been shown to be helpful in maintaining health. ⁴

Include antioxidants in your child’s diet

Antioxidants can be found in fresh vegetables and fruits. ⁵ Citrus fruits, red peppers, green leafy vegetables, broccoli and kiwi are all high in Vitamin C, which contributes to the normal function of the immune system.

Omega-3 fatty acids help to decrease inflammation

The Omega-3 fatty acids DHA and EPA contribute to the maintenance of normal blood pressure and have been shown to help protect the immune system and decrease inflammation, which is one of the side effects of meningitis. ⁶  Foods high in DHA and EPA include oily fish like salmon, tuna and trout, as well as mussels, oysters, vegetable oils and flaxseed oil.

Probiotics

A strong immune system is key to helping protect your child or teenager against meningitis and studies on probiotics and immune health, have shown that probiotics are beneficial in strengthening the immune system. ⁷  Good sources of probiotics to include as part of a healthy diet can be found in foods like yogurt, tempeh and sauerkraut. ⁸

Prevent meningitis with Vitamin B6

According to a study published in Experimental Biology and Medicine in 2014, Vitamin B6 has been shown to support the immune system, as well as the nervous system, making it harder for meningitis to develop.⁹    Foods rich in Vitamin B6 include pork, poultry, fish, eggs, wholegrain cereals and brown rice, and should be eaten in abundance for a healthy immune system that is better able to prevent meningitis.

Avoid fast food and refined sugar

Unhealthy nutrition can promote inflammation in the body. ¹⁰   As inflammation is a major factor in meningitis, it’s recommended to talk to children and young people about the harmful effects of junk food and sugar and the importance of making healthy choices to protect themselves.

Both rest and movement also form part of a healthy lifestyle, and children should get plenty of exercise and rest to ensure that their body’s reserves are in top condition. ¹¹

Ways to prevent the spread of meningitis

A doctor should always be consulted if meningitis is suspected or you or your family have been in contact with a sick person, but it’s better of course to do what you can to avoid becoming unwell in the first place. Following good rules of hygiene, like those listed below, is one of the best ways to prevent infections with germs that can cause meningitis:

• Washing your hands for 20 seconds after social situations, before meals, and after using the toilet. It is also wise to wash hands after a shopping trip, going to a restaurant, or using public transportation, because the spread of illness can often happen when we put our hands to our mouths and face.
• Don’t share personal items like drinks, food, lip balm and toothbrushes.
• Teach your teenager to not be physically intimate with someone who appears sick, or during a meningitis epidemic at their school or university.
• Cough and sneeze into your elbow (or a tissue) and then promptly wash your hands.

1. https://www.mayoclinic.org/diseases-conditions/meningitis/symptoms-causes/syc-20350508 [↩]
2. https://www.cdc.gov/vaccines/vpd/mening/public/index.html [↩]
3. https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/ [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2906676/ [↩]
5. https://pubmed.ncbi.nlm.nih.gov/27881064/ [↩]
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/ [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/ [↩]
8. https://www.health.harvard.edu/staying-healthy/how-to-get-more-probiotics [↩]
9. https://pubmed.ncbi.nlm.nih.gov/24903161/ [↩]
10. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation [↩]
11. https://pubmed.ncbi.nlm.nih.gov/30920354/ [↩]

Aside from contributing to our DNA, what else does Zinc do for us? It’s surprising just how much!

This ubiquitous mineral helps not only to maintain our immune system but also our bones, our skin, nails and our hair. It’s also vital for our cognitive function and protects our cells from oxidative stress. It even helps maintain healthy vision. ¹

So, as you can see, it’s pretty important. But you may be surprised to know that zinc was only discovered in humans as recently as 1961. This is interesting when you consider that, according to the Royal Society of Chemistry, zinc was identified as an element in 1746 and known to the Greeks and Romans before 20 BC.

Where is zinc found?

Zinc is found primarily in red meat and shellfish. Cheese, bread and wheat germ are also good sources as are mushrooms (especially Shiitake) and green peas. ² Other non-meat sources include spinach, lima beans, bean sprouts, asparagus, broccoli, okra and sweet corn. ³ However, we should note here that zinc is not as bioavailable in plant foods as in animal products so those of us who don’t eat red meat or shellfish may need to take this into consideration.

How is zinc absorbed by our bodies?

This is important. As you may know, bioavailability refers to the rate at which a nutrient (or supplement) is absorbed by our bodies. Clearly, this is important as it influences how much we need to have an active effect. As many plant-based foods and cereals contain high levels of phytate, a potential inhibitor of zinc absorption, those of us who don’t eat any or sufficient red meat or shellfish could potentially be deficient in this mineral. ⁴ Zinc deficiency, relatively rare in the Western world but of concern in developing countries, is linked to growth failure or slow growth, weight loss and problems with wound healing.⁵

How to get enough zinc

According to scientists, the four main intervention strategies for combating zinc deficiency include dietary modification or diversification, supplementation, fortification and bio-fortification. ⁶ Bio-fortification, again as you probably know, is the process of enhancing a crop’s micronutrient content over and above that of the standard crop and can be achieved using different methods. And, as you’re also probably aware, this is an area of contention and so not one we will go into here (except to say Lifeplus does not use any genetically modified ingredients in any of its products).

So, there you have it. Zinc is significantly important to us as humans for a number of reasons. And we need to be cognizant of it and our ability to get sufficient amounts through our diets to help avoid the potential dangers to our health outlined above. But, as also outlined above, this should be relatively easy to do through one of the four intervention strategies scientists have suggested. If you decide you’d like to use nutritional supplementation, please do look around our website. There’s lots of information to help you.

1. http://www.ec.europa.eu/food/ [↩]
2. https://www.nhs.uk/conditions/vitamins-and-minerals/others/ [↩]
3. https://fdc.nal.usda.gov/ [↩]
4. https://pubmed.ncbi.nlm.nih.gov/20715598/ [↩]
5. https://ods.od.nih.gov/factsheets/Zinc-Consumer/ [↩]
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3724376/ [↩]

When is the best time to take them?

Taking your supplements at the “wrong” time doesn’t mean they won’t work, but for optimum effect there are certain key times when you should take different vitamins and minerals. The ‘correct’ timing can help in terms of bioavailability, and there are optimal times when the body will process and absorb them best.

Water soluble B and C Vitamins

Vitamin C is water soluble, meaning that it will dissolve and be more easily processed in water than in fat. It’s not naturally produced or stored by the body. For this reason, it’s best to take it daily and in small doses, spread throughout the day, as larger doses will simply be expelled.
B Vitamins are also water soluble and are known for their role in boosting energy and reducing stress. There are eight different types (thiamine, riboflavin, vitamin-B6, niacin, biotin, vitamin B-12, folic acid and pantothenic acid) which each have a separate function on the body. B vitamins are vital elements in metabolism and are best taken on an empty stomach, straight after you wake up, as this helps with their absorption.¹

Fat soluble vitamins A, D, E & K

These vitamins are fat soluble, meaning that, unlike vitamins B and C, they will not disperse in water, but require a small amount of fat to help with absorption instead. They are, therefore, best consumed with a meal that contains some element of fat, such as olive oil, whole milk or full-fat yogurt, nuts or cheese
But what about multivitamins that are both water AND fat soluble?

It’s impractical to separate all of your vitamins out throughout the day, particularly if you take a good quality multivitamin. Fortunately, you don’t have to. It’s absolutely fine to take your vitamins with a meal – just try to ensure that the fat content isn’t too high and that there is adequate water included so that both the water- and fat-soluble vitamins can be effectively absorbed.

Zinc

As higher amounts of zinc can cause stomach upsets it’s also better not to take it on an empty stomach. Taking zinc with meals rich in calcium or iron isn’t recommended as these minerals can all fight for receptor sites. Iron should also not be taken together with calcium as this can reduce its absorption² and it’s best taken on an empty stomach. That being said, iron can cause nausea and stomach cramps so depending on how sensitive you are to it, it may be necessary to take it with a small amount of food or a glass of orange juice, as vitamin C can help its absorption.

Probiotics

Probiotics help to populate and keep the number of good bacteria in your gut high, while fighting the bad bacteria. They’re best taken around half an hour before eating to prevent them being overpowered by the digestion process and giving them a better chance to reach your gut.

The role of vitamins in natural health can help to give your body an added boost and while timing isn’t everything, for optimal effects it’s advisable to follow the top tips whenever possible.

1. Medical News Today: When is the best time to take vitamins? [↩]
2. Oxford University Hospitals NHS Trust: Taking Iron Supplements [↩]

Many of us already know that organic whole foods are highly nutritious with little to none of the additives and preservatives that can be found in some of the processed foods lining our supermarket shelves. Yet many also believe that sourcing good quality produce involves specialist suppliers or higher price tags.

Yet there’s another option for anyone looking to introduce more whole foods into their diet; why not have a go at “growing your own” at home?

There’s something special about growing your own fruits and vegetables. From planting the seeds and seeing the first tiny shoots appear, to watching your plants grow and mature… then of course, the excitement of picking your own crops and getting to eat the fruits and vegetables of your labor.

Easier than you think…

Here’s the great thing…you don’t necessarily need to have a vegetable patch or even a garden! You can easily grow your own using window boxes and pots on a balcony or in a tiny paved backyard.¹ If you already have a garden, but don’t think you have space for a dedicated vegetable plot, use containers or hanging baskets instead or try growing vegetables in between flowers and other plants.

From a nutritional point of view, you’ll also have the extra satisfaction of knowing that not only are you getting essential nutrients from a natural source – but that you nurtured them yourself, bringing them from the earth to your table with your own two hands!

To help you get started, here are some ideas for simple and nutritionally beneficial foods to grow at home. All of these can be grown from seed or, if you’d prefer, you can buy small plug plants ready to grow on at a garden centre or nursery.

Tomatoes

One of the key benefits of growing tomatoes is that they’re very versatile. You can eat them freshly picked in salads, grill them on toast for breakfast, bake them or use them as an ingredient in many dishes.

They are rich in vitamins A, C and E, plus they’re an excellent source of the antioxidant lycopene, which gives most tomatoes their classic red hue.² They’re also easy to grow in pots, tubs, grow-bags and even hanging baskets, where the fruit will tumble down the sides. The smaller varieties of cherry tomatoes are particularly good for growing in hanging baskets.

Salad leaves

Salad leaves, such as lettuce, spinach, cress or endive are also easy to grow, and in fact make a great partner for tomatoes; they can grow between other plants as long as enough light can get through to them. Salad leaves grow well in window boxes or any small containers, and don’t take up too much space.

Picked and eaten fresh, these seemingly light leaves are packed with vitamins and minerals.³ For example, cress is a good source of vitamin C, whereas young spinach leaves and endive are rich in folate and iron – 90 g serving of spinach and endive provides approximately 130mcg of folate.⁴

Courgettes

Although courgettes take up a bit more room, they’re easy to grow and can be prolific fruiters – plus they are incredibly versatile, nutritional powerhouses.⁵

They’re a good source of potassium and vitamin C. In fact, a 100 g serving of lightly cooked courgettes can provide approximately half of your recommended daily vitamin C intake!⁶

Bake them, sauté them, stuff them… they’re a useful ingredient in a variety of dishes. Plus, if you’ve grown your own tomatoes too, you’re on your way to a delicious ratatouille!

Carrots

Root vegetables, such as carrots, are a good staple vegetable to include in your diet and are even sweeter and tastier when grown organically at home.⁷ Although traditionally grown in the ground, it’s possible to successfully grow “short-root” varieties in pots. Alternatively, some people grow carrots in tall thin pots or even drainpipe tubes!

Their distinctive orange color comes from the antioxidant beta carotene. Raw, sliced or chopped, boiled, steamed or added to casseroles, soups or stews – carrots are versatile, and will preserve their nutrients very well however prepared.

Strawberries

A favorite for children and adults alike, strawberries are versatile in that they can be grown in a garden, tub or even a hanging basket. It’s possible to buy specially designed strawberry planters, with holes or pockets for the plants to grow out of and the fruits to cascade down the sides.

Freshly picked juicy strawberries are a real treat, and even better when you’ve picked your own crop. Growers often remark that they can “taste the sunshine” in their own strawberries. Rich in potassium, folate and vitamin C, strawberries are one of the tastiest and most indulgent ways to supply yourself with key nutrients.⁸

Taking things further

These are just a few easy ideas to start with, but if you get the gardening bug why not broaden your horizons? You can invest in growbags or convert an area of your garden into a designated plot. If you’re lacking space and want to investigate further growing opportunities, look for a local allotment near you where you could rent a plot, or find out if there are any community gardening schemes in your area.

Finally, remember that a golden rule in nutrition is the more variation the better, so why not look into diversifying and expanding your harvest as you become more confident? Growing different produce can also help you discover new recipes, as you seek to make the most of your newfound bounty!

There’s no doubt that growing your own whole foods can be nutritionally beneficial, but it can be so much more. Cultivating your own little patch of soil and connecting with nature to “create” food of your own can be emotionally satisfying.

Easy to start, infinitely rewarding to master, why don’t you give it a go? Next stop: self-sufficiency!

1. https://www.rd.com/home/gardening/window-box-ideas/ [↩]
2. https://www.medicalnewstoday.com/articles/273031.php [↩]
3. https://www.health.harvard.edu/staying-healthy/salad-greens-getting-the-most-bang-for-the-bite [↩]
4. https://www.healthline.com/nutrition/foods-high-in-folate-folic-acid#4.-Leafy-greens [↩]
5. https://www.stylecraze.com/articles/benefits-of-zucchini-for-skin-hair-and-health/#gref [↩]
6. https://www.healthline.com/nutrition/zucchini-benefits [↩]
7. https://www.rd.com/health/wellness/benefits-of-carrots/ [↩]
8. https://www.healthline.com/nutrition/foods/strawberries [↩]

Small, shiny, tasty – and good for you too. No wonder cherries are a firm favorite for so many.

In fact, cherries are beloved in countries around the world, with National Cherry Day in the UK, and whole festivals dedicated to them in the USA.¹ We just can’t seem to get enough of this small red fruit and its firm texture and delicious sweetness or tartness (depending on your preference).

Not only this; cherries have been used medicinally for many years due to the perceived health punch they can provide as they are packed with nutrients, vitamins and minerals.

The Science of Cherries

The deep red pigmented flesh of the fruit contains polyphenolic flavonoid compounds known as anthocyanin glycosides. Anthocyanins are the red, purple or blue pigments that are found in many fruits and vegetables. The anthocyanins are largely concentrated in the skin and are known to provide a number of powerful antioxidant properties.

Some recent studies have looked at this quite closely; researchers focusing on Montmorency cherries have discovered a number of potential benefits associated with tart juice concentrate from this particular type. ²

Suggested benefit: exercise recovery

Cyclists who are preparing for a race day may find a new kind of sports drink – tart cherry juice – beneficial to help with their post-exercise recovery. A study found Montmorency cherry juice helped to accelerate recovery, maintain muscle function and reduce certain markers of exercise-induced inflammation among a group of cyclists competing in a simulated road race. ³

16 well-trained male cyclists who were divided into two groups. One group consumed Montmorency tart cherry juice, while the other group were given a placebo drink that contained an equal amount of carbohydrates. Researchers found the cyclists in the Montmorency tart cherry group maintained muscle function and experienced a reduction in certain inflammatory responses, compared to those consuming the placebo drink.

Interestingly, the tart cherry juice also appeared to maintain exercise efficiency, reducing the amount of oxygen muscles needed to do work. The juice group’s maximum oxygen consumption values were lower after 24 hours, compared to the placebo group.

Suggested benefit: improved sleep

Research suggests having a daily ritual of drinking tart cherry juice in the morning and evening may help you to sleep better at night. ⁴ Montmorency tart cherries are a natural source of melatonin, a hormone that helps regulate the sleep-wake cycle.

Researchers found drinking Montmorency tart cherry juice twice a day for two weeks helped to increase sleep duration by nearly 90 minutes among older adults with insomnia.

Those that drank tart cherry juice twice a day were able to sleep in a controlled setting more than an hour longer each night (on average 84 minutes).

The research suggests that cherry concentrate could even be beneficial for those that have difficulty sleeping such as people affected by insomnia, shift work or jet lag.

Suggested benefit: gout relief

Researchers have found that after drinking Montmorency cherry juice concentrate, uric acid levels in the bodies of an experimental sample group reduced significantly, in just a few hours.⁵ This is of potential interest, as high levels of uric acid can lead to gout. Not particularly glamourous, perhaps, but yet another demonstration of the wide variety of ways in which a simple cherry may help support our bodies’ functions.

Small…but packing a punch

Those are just some of the more recent findings on the potential for this small yet powerful little stone fruit. With no sign that their popularity will fade anytime soon, it looks like there’s even more reason to add them to your diet – and perhaps next time you enjoy a sweet dessert with a cherry on top, you needn’t feel quite so guilty…

1. https://www.gov.uk/government/news/pip-pip-hooray-its-national-cherry-day [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872786/ [↩]
3. https://www.northumbria.ac.uk/research/research-impact-at-northumbria/economic-impact/studies-on-cherry-juice-unravel-a-multitude-of-health-benefits/ [↩]
4. https://blog.euromonitor.com/cherries-more-than-just-antioxidants/ [↩]
5. https://www.eurekalert.org/pub_releases/2018-08/wsc-ner080618.php [↩]