If you love chocolate but know that processed foods and sugars are not the best thing for you, then raw cacao could be just the answer! Note the spelling though, as while they are similar and look almost identical, cacao and cocoa are not the same thing.

So, what exactly is raw cacao?

Cacao could be considered a healthier version of cocoa. It’s a raw, unprocessed chocolatey superfood that is packed full of nutrients and is made by cold-pressing cocoa beans to preserve their goodness. This process ensures that the living enzymes in the cacao are kept alive, while separating the fat (cacao butter) and producing the nibs. The nibs are the small, chipped pieces of the bean that are left over once it has been fermented, dried and pressed. Cocoa, by comparison, is roasted at high temperatures and heavily processed, which rids it of many of its nutrients. It’s also packed full of sugar.

Where does it originate from?

The cocoa tree, Theobroma cacao, originated from Central and South America, where it was cultivated, and the seeds of its fruit were consumed by the Pre-classic Mayan civilization as early as 600 BC.¹ The cacao bean was even once used as a currency in trade and was served at royal feasts and presented to warriors as a post-battle reward!

When the new world began to colonise these ancient civilisations, they brought their own innovations to cacao, adding sugars and spices to reduce the bitterness. For many years, cacao, and chocolate, were an exclusive commodity, but with the Industrial revolution came the onset of steam-powered machines that made its production easier and brought it to the masses.

Health benefits

Cacao beans are naturally packed with many essential minerals including magnesium, calcium, iron, zinc, copper, potassium and manganese. These nutrients are available in high amounts in raw cacao, and come with a host of health benefits:

Cacao is good for your heart

Research has shown that raw cacao may help to lower the risk of cardiovascular disease because of the bioactivity of certain flavonoids² – a plant compound associated with antioxidant activity. These are thought to improve circulation to the heart to lower blood pressure, reduce inflammation and reduce blood stickiness.

Cacao can improve your mood

Cacao is not only good for your physical health, but your mental health too. Cacao contains phenylethylamine (PEA), a natural compound that’s made in our brain, which is associated with positive mood, as well as tryptophan – an amino acid that the body uses to make serotonin. Eating cacao raises the level of serotonin in the brain, acting as a natural anti-depressant and promoting a sense of wellbeing.³

Cacao is good for your skin!

Flavanol-rich foods, like cacao, have been shown in studies to improve circulation to the skin, increase skin hydration and help protect the skin against sun damage.⁴ Many skincare products contain cocoa butter – the butter derived from cocoa seeds contains large quantities of essential fatty acids and phytosterols, which studies have also shown may help restore the elasticity of the skin and benefit some skin conditions.

How to eat raw cacao

How you choose to consume raw cacao will depend largely on your dietary preferences and tastebuds. While related to chocolate, it’s more bitter and not as sweet, but there’s still no mistaking the taste similarity. It’s fantastic when added to smoothies or desserts when you’re missing a chocolate fix, and if you miss the sweetness, you can always add a little honey or fruit as a natural sweetener. Using it to make a warm beverage is also a popular choice!

Popular combinations for delicious and healthy snacks

One of the easiest ways to eat raw cacao is to combine it in a smoothie. Try blending up a few teaspoons with a banana and some almond milk for a delicious morning breakfast! You can also combine cacao with plain yoghurt, or simply stir it with hot water, milk (or milk alternative) and some honey for a hot chocolate alternative.

1. https://www.sciencedirect.com/science/article/pii/B9780983079125500050 [↩]
2. https://www.liebertpub.com/doi/abs/10.1089/109662000416276?journalCode=jmf [↩]
3. https://pubmed.ncbi.nlm.nih.gov/24915358/ [↩]
4. https://link.springer.com/chapter/10.1007/978-981-15-1761-7_21 [↩]

What affects gut health and why gut health matters so much in maintaining good health. 

Gut health has taken centre stage in the world of natural health for many years and it is finally breaking into the mainstream – but do you know why gut health matters so much? Our gut houses a tremendous collection of micro-organisms that affect much of our body’s internal activities, from how we digest nutrients to our immune function and even our brain function! Gut health is at the very centre of all of these bodily processes so ensuring we have good gut health is very important.

Boosting gut health with probiotics

Probiotics are supplements or food-based products that contain healthy bacterial strains in order to colonise (live in, exist in and interact with) our gut.

The benefits of probiotics are being highlighted in much evidence-based research. They occur naturally in our bodies and are part of the flora of our colons but they often need an extra boost. While the mechanism is not fully understood, probiotics have also been shown to be useful in reducing allergic tendencies¹ and some evidence suggests that enhancing an individual’s gut flora has positive effects on skin conditions such as acne, as well as on too much sun exposure and accelerated skin aging.²

Did you know your gut is connected to your brain?

It might sound strange but there is a strong link and there is much research being conducted on the benefit of the gut-brain connection. The gut-brain connection is a concept that connects the microflora in our digestive tract help with our neurological health, including memory, focus and learning, anxiety and depression and stress.

Now that you know why gut health matters, should you take a probiotic?

Certain people should definitely be taking a probiotic supplement at certain times in their lives. If you are on antibiotic medication, probiotics help restore the natural bacteria that the medication might wipe out. Be sure to begin the course of probiotics immediately after the course of antibiotics though as the antibiotics might immediately kill off the good bacteria you’re introducing through supplementation.

If you’re traveling abroad, take probiotics right before and during your trip to help ward off food-borne illnesses or if you think you might have a case of food poisoning when you’re at home, take probiotics to help the good bacteria ward off the bad ones making you sick. Exotic travels aside, people who suffer from a variety of gastrointestinal disorders can benefit from probiotics. Probiotics can help with everything from minor issues with gas or diarrhoea, to debilitating conditions like inflammatory bowel disease and Crohn’s disease, to temporary infections from E. coli and H. pylori.

Which probiotic should you take?

Not all probiotics are created equal. In fact, many strains of probiotics are not even capable of surviving the acid and bile of our stomach (the first stop in the digestive tract after the mouth)! Obviously if the healthy bacteria can’t make it beyond the first stop, it really isn’t doing any good, so how do you know if you are taking the right probiotic?

Although there are many species with probiotic activity, most probiotics belong to one of two groups—Lactobacillus or Bifidobacterium. Then there are different species types, such as Lactobacillus acidophilus and Bifidobacterium bifidum. Beyond that, nomenclature is the strain type, such as Lactobacillus acidophilus DDS-1. Many supplements won’t include the strain type, but it is important to know, since different strains serve different purposes.

As a general guide, choose a supplement that has at least seven distinct strains and at least 5 billion colony-forming units, or CFUs. Additionally, live probiotics are the only form that are truly beneficial, since they can colonise and grow in the intestine only if they are alive. It’s common to find supplements that contain living microbes at the time of manufacture. But often there isn’t a guarantee they’re alive by the time you consume them. Check to see if the supplement needs to be refrigerated or if it’s okay at room temperature. Most important, be sure you are buying from a manufacturer that is impeccable with quality.

1. Yang, Gui, et al. “Treatment of Allergic Rhinitis with Probiotics: An Alternative Approach.” North American Journal of Medical Sciences, Medknow Publications & Media Pvt. Ltd., Aug. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3784923/ [↩]
2. Kober, Mary-Margaret, and Whitney Bowe. “The Effect of Probiotics on Immune Regulation, Acne, and Photoaging.” International Journal of Women’s Dermatology, Elsevier, 20 May 2015, www.sciencedirect.com/science/article/pii/S2352647515000155 [↩]

What’s inner beauty got to do with how we look on the outside?

The notion of beauty has changed over the decades and no longer conforms to a singular body type or a specific, enhanced physical feature. Instead, more women are embracing beauty as a multifactorial concept, with wellness at its nucleus and a recognition that beauty is not simply external, but also comes from within. Inner beauty once related solely to your character, or soul, but it’s developed beyond that and when we speak of ‘ beauty from within’ we no longer just mean on an emotional level, but on a physical level too. Simply put, what happens on the inside affects how we appear on the outside.

The cosmetic, hair care and skin care industries are changing as many women across the world are rightfully equating wellness and healthy living to the concept of what is beautiful. Inner beauty is taking more of a centre stage. This progress may have come from the health and wellness spas of larger global cities and those services are becoming increasingly popular in more provincial areas. There is also some global inspiration from places like China, where acupuncture — the essence of wellness there — is commonly utilised for beauty treatments.

Beauty is an ever-changing concept

Concepts such as nurturing your inner spirit, understanding your energy cycles and decreasing stress are becoming common in beauty routines. Whereas before the beauty industry would sell consumers the hope for beauty in a jar, now they recognise that consumers want a more holistic health approach.

Popular ideas such as ensuring your skin is healthy instead of covering up unhealthy skin with makeup or taking supplements with biotin and methylsulfonylmethane (MSM) to ensure hair health, are becoming the norm. Similarly, instead of a focus on being skinny or on thinness, women are opting for body image preferences that lean more toward fit and toned.

Women are beginning to believe that beauty is the offspring of wellness and health.

Intuitively we know that wellness and beauty are intricately linked. For women, aspiring to beauty is often a key motivator in maintaining a healthy lifestyle. To put it bluntly, vanity can move us into wanting to take healthy action, although it doesn’t always move us into that healthy action.¹ But seeing beauty, health and wellness as important values in our lives is far from narcissism. We don’t just see beauty visually — we feel, hear and sense beauty. It is so much more complex than just a physical attribute. Winston Churchill famously referred to vanity as “that vice that promotes so many virtues.”

Focusing on inner beauty is a motivator for those seeking external beauty

One study analysed how the desire for the appearance of healthier skin was a key motivating factor for increasing the consumption of vegetables and fruits.²

Another study had participants look at images of people with sun-related aging as a motivating factor for better sunscreen usage compliance.³ The study highlighted that the participants were less motivated by the discussion on the prevention of skin cancer than they were vanity!

But there is a fine line between utilising the desire for beauty as a health motivational tool and the quest for beauty turning into a shaming mechanism. It’s important to be realistic. When looking at celebrities or even quasi-famous internet personalities as inspiration, we need to begin with where we are first (not where that celebrity or YouTube host is at).

Using the inner beauty of others as inspiration for our own inner beauty

A newer term, “fitspiration,” refers to the tendency for ordinary people to look to others — mainly internet sources — for motivation in fitness goals.⁴

Often looking at posts on Instagram, videos on YouTube or pins on Pinterest can give us ideas for health and beauty; but there is a fine line if they are also making us feel inadequate or if the goals these online personalities are portraying are unattainable.

Perhaps the bimodal approach of utilising both beauty and health to inspire is the appropriate medium. Researchers looked at smoking cessation through the double lenses of both oral health and physical attractiveness of smokers.⁵

If it’s largely a motivator for outer beauty, is inner beauty important?

Whether motivated by the desire to look healthy or feel healthy, inner beauty is important. The same researchers that looked at smoking cessation found that the two-pronged approach of combining health and beauty were quite motivating in getting the subjects to want to quit smoking. Yes, we do want to look beautiful but we also want to feel beautiful – both are motivators.

The stories of others who we can relate to are often one of the most inspirational and motivating factors. Finding one or two bloggers or Instagrammers you feel are most aligned with your beauty values and health objectives may be beneficial in helping you to achieve your goals. Make sure they have something that you feel is achievable and realistic for you and allow seeing them reach their goals to encourage you to strive for your own.

1. Pan, W, and J Peña. “The Exposure Effects of Online Model Pictures and Weight-Related Persuasive Messages on Women’s Weight-Loss Planned Behaviors.” Journal of Health Communication, U.S. National Library of Medicine, Oct. 2017, www.ncbi.nlm.nih.gov/pubmed/29020539 [↩]
2. Whitehead, R D, et al. “A randomized controlled trial of an appearance-based dietary intervention.” Health psychology : official journal of the Division of Health Psychology, American Psychological Association, U.S. National Library of Medicine, Jan. 2014, www.ncbi.nlm.nih.gov/pubmed/23527517 [↩]
3. Tuong, W, and A W Armstrong. “Effect of appearance-based education compared with health-based education on sunscreen use and knowledge: a randomized controlled trial.” Journal of the American Academy of Dermatology, U.S. National Library of Medicine, Apr. 2014, www.ncbi.nlm.nih.gov/pubmed/24508292 [↩]
4. Simpson, C C, and S E Mazzeo. “Skinny Is Not Enough: A Content Analysis of Fitspiration on Pinterest.” Health communication, U.S. National Library of Medicine, May 2017, www.ncbi.nlm.nih.gov/pubmed/27326747 [↩]
5. Semer, N, et al. “Development and evaluation of a tobacco cessation motivational program for adolescents based on physical attractiveness and oral health.” Journal of dental hygiene : JDH, U.S. National Library of Medicine, 2005, www.ncbi.nlm.nih.gov/pubmed/16297311 [↩]

Water is essential to life. Our bodies are made up of around 60% water so if we don’t keep this topped up, we run the risk of dehydration and illness. You literally cannot survive without water.

Your body loses water regularly, through excreting it as waste but also through breathing, sweating and digestion. This is why it’s so important to remain hydrated by drinking plenty of water each day.

The many benefits of drinking water

The most obvious and direct benefit of drinking water is that we won’t feel thirsty, which anyone who has been desperate for a drink on a hot summer’s day will know is a highly unpleasant feeling! There are plenty of other benefits of drinking water though, with water affecting our appearance, as well as our physical health and mental wellbeing.

Water helps with weight management

Water is totally free from calories and can help keep you feeling full, but its benefits extend beyond this. When consumed before meals, it’s been shown that water may actually help to supress your appetite, as well as help you burn more of the calories you consume.¹ The other great thing about water is that drinking it can increase the calories you burn, without you having to do anything else differently!¹ Studies have shown that drinking around half a litre of water can result in an extra 23 calories being burned, which might not sound like a lot, but equates to around 17,000 extra calories a year – or more than 2kg (4.4 lbs) of fat!

Water aids digestion

Water helps to break down food, keeps it moving smoothly through our digestive tracts and helps our bodies to absorb all the important minerals and other nutrients we need to stay healthy. As water moves through your stomach and intestines, it stops fibre becoming ‘stuck’, softening stool, reducing constipation and helping us to eliminate waste. The timing of when you drink water also has an effect though – drinking before a meal is best, as if you drink too soon after eating you could dilute the digestive juices that help you absorb nutrients.

Water keeps our joints healthy

The importance of water extends to our joints too. Water helps to protect our tissues, joints and spinal cord by maintaining the correct levels of hydration around sensitive areas that are prone to drying out, like your nose and eyes. It also protects the blood, bones and brain, and acts as a cushion for our joints to reduce shock and limit our chances of injury.²

Water keeps your skin in great condition

As numerous studies have shown, water is great for your skin!³ When it comes to your complexion, the importance of hydrating from the inside cannot be stressed enough. Rashes, blemishes and inflammation are caused by toxins and the best way to get rid of them, is to flush them out. How do you do that? With water. On top of this, water also helps to transport oxygen and nutrients to your skin cells to reduce premature aging, so even if you consider yourself totally toxin-free you should still be guzzling at least the recommended 8 glasses of water each day.

How much water should we be drinking?

The benefits of drinking water are clear, which is why charities like the Lifeplus Foundation have been established to help solve water shortage issues in developing countries across the world. It’s commonly said that we should all be consuming around 8 glasses of water a day, but while this is a good guideline, the truth is that no one really knows where this figure came from. Furthermore, some people may need far more or far less water than others. If, for example, you were to take part in intense exercise, you would sweat more, as well as lose more water through respiration, in which case you would need more than someone who is sat in front of a computer. Similarly, those living in warm climates are going to need to take on board more water than those in cooler climates.

The important thing is to consider your needs as an individual. Watch out for signs of dehydration, such as headaches and fatigue, or difficulty concentrating. Remember too that your water can come in different forms, so if you are not a fan of plain water, try adding a dash of squash. Tea, coffee and water in foods – particularly fruits and vegetables – all count too. As a good rule of thumb, you should always drink water when you’re thirsty, and drink enough to quench your thirst.

1. https://pubmed.ncbi.nlm.nih.gov/19661958/ [↩] [↩]
2. https://www.ibji.com/blog/orthopedic-care/3-awesome-benefits-of-drinking-water/ [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4529263/ [↩]

Relaxation through self-care

Anger, sorrow or joy – our emotions can sometimes be clearly written on our face. This is not the only reason why the muscles in our face are in motion around the clock. And as a result they become a little looser as the years pass. Facial yoga can be used to relax and strengthen the facial muscles at the same time. In fact, facial yoga can have an overall natural anti-ageing effect.¹ Find out what yoga can do for your face and how to do the exercises effectively.

What can yoga do for the face?

Movement of the facial muscles combined with a facial massage can help to stimulate the different layers of the skin. The epidermis is the top layer you can see and feel, the dermis lies directly below this exposed layer and the hypodermis is the bottom layer of the skin that contains fat and sweat glands. Facial yoga is therefore credited with having a positive effect on our wellbeing as well as better blood circulation and skin tightening.

The fat and muscle mass under the skin decreases over time and can lead to increased wrinkles and sagging of the facial muscles. Muscle training can increase the muscle mass in the face so wrinkles can be smoothed. Facial yoga can, for example, help to smooth frown lines on the forehead or the nasolabial fold lines between the nose and mouth.

Facial yoga for relaxation

Yoga is not only able to bring body and mind into harmony. With facial yoga you also give your face a break from everyday facial tension. Alongside simple muscle exercises, facial gymnastics—like other types of yoga—also promotes self-awareness, reflection and a kind of meditation. Take a few minutes each day for relaxation and self-care. It is well known that “me time” can make a positive difference to mental health and reduces work stress.

Self-care: Create the right environment and take care of your skin

To ensure effective relaxation the right environment is crucial. Create a quiet and pleasant environment that is free of distractions. Put on relaxed music or just focus on your breathing. Put your phone on silent. To begin the relaxation process, take a deep breath before beginning facial yoga exercises. Creating an environment where you can relax helps you to switch off from the stress of everyday life, enabling relaxation, at the same time, in your face.

Facial yoga to relax the neck

Working on a computer or tablet for a long time not only places great strain on the brain but also on the neck.² Looking down at a smart phone can also cause neck pain.³ Since the neck muscles are closely linked to the facial muscles, facial yoga can be used here to reduce tension and thus contribute to overall wellbeing.

Facial yoga and anti-ageing

The natural process of life also involves ageing of the skin. As the years go by, our skin increasingly loses its elasticity. Facial yoga can provide you with a natural anti-ageing effect which allows you and your skin to shine. And, in addition to a good skin care routine, can counteract the natural ageing process.¹

The main complaint heard from critics is that facial yoga fuels fear of ageing. But the appearance of wrinkles is not necessarily an effect of the ageing process. In everyday life, we often squint our eyes or frown. The frequent tensioning of the respective facial parts can lead to the increased formation of wrinkles. For example, in the so-called frown lines between the eyes or wrinkles on the forehead. Through a release of tension in the face and targeted exercises, facial yoga can stimulate blood circulation and oxygen transport, thus contributing to a smoother skin appearance at any age.

Facial yoga to help drooping eyelids

Sagging or swelling in the area above the eye is often referred to as drooping eyelids. Facial yoga can help to reduce drooping eyelids by strengthening the forehead muscles, thereby raising the eyebrows significantly.

Tighten the skin around the mouth and neck

When it comes to drooping at the corners of the mouth, the aim of facial yoga exercises is to firm up the tissue in the face. Improving blood circulation around the lips helps to tighten the muscles and reduce fat retention.

Facial yoga can also be used to tighten the skin on the neck and therefore helps to reduce the appearance of a double chin.

Scientifically confirmed: Facial yoga makes the skin look younger

A 2018 study confirmed the skin-tightening effect of face yoga.¹ American researchers studied the effect of a 30-minute facial muscle training regime which was first performed daily and then three times a week over a 20-week period.

The exercises include the training of different facial muscles and the use of finger massages. For example, participants were instructed to open their mouths, slide the upper lip over their teeth and smile so that their cheeks pull upwards. Pressure is applied to the upper cheek area with the fingers. They then move their cheeks down and then up several times. This achieves a significant increase in the fullness of the cheeks.

It was proven that the muscle growth generated by yoga visibly smooths the skin and counteracts fat loss. A pleasant side effect of the study is that the subjects were estimated to look on average three years younger after the test period.

Practice facial yoga

If you want to try facial yoga but don’t know where to start – look no further! We’ve put together some tips to help you get started with facial yoga – whether you’re attending a course or trying out the exercises at home.

• Find the optimal environment and location
• As a beginner, practice the exercises in front of a mirror
• Tie your hair back to avoid disrupting the facial gymnastics
• Wash your hands, as your fingers will be touching the face
• Avoid dry skin
• Take a photo to compare the before-and-after

Facial yoga courses

If you are looking for professional courses in your area it’s highly likely you’ll find something suitable. In recent years a large number of trainers have specialised in facial yoga. By attending a course you’ll learn how to perform the exercises correctly and gain new knowledge about your skin and your face. You can choose between online or face-to-face courses.

Integrate facial yoga and exercises into everyday life

Facial yoga can be perfectly integrated into many day-to-day situations. Whether immediately after waking up, during a break at work, or in the comfort of your own living room, the exercises can be carried out at any time and require no extensive preparation. With just a few minutes a day you can develop your own routine. To ensure a lasting effect it helps to carry out the exercises regularly.

We’ve put together some exercises that make it easy to practice facial yoga from home. The selected exercises address different parts of the face. Perhaps our facial yoga guide will also help you to relax and at the same time improve your mood and wellbeing.

Exercise 1: Stimulate blood circulation

The aim of this exercise is to stimulate blood circulation throughout the face:

• Squeeze the eyes closed as tightly as possible
• At the same time, pull out the corners of the mouth in a wide grin
• Hold position for two minutes
• Then let all facial muscles relax and hang
• Repeat the process 3–4 times

Exercise 2: Train away the double chin

With this exercise you can strengthen the muscles of the lower part of your face and tighten the skin:

• Close your mouth and breathe through your nose in a relaxed manner
• Turn head to the left and tilt up slightly
• Now purse the lips in a kissing position, so that the skin on the neck gently pulls
• Hold the exercise for 10 seconds and then perform on the other side
• Repeat the exercise 5 times on each side
• Then, while looking straight ahead, press your thumbs against the chin
• At the same time, pull the jaw down against the resistance
• Hold for 10 seconds and repeat 5 times

Exercise 3: Reduce nasolabial folds

This facial yoga exercise can help reduce the folds between nose and mouth:

• Close your mouth and breathe deeply through the nose
• Puff out the cheeks and hold air in the cheeks for 5 seconds
• Now push the air into the left cheek, right cheek, upper lip and lower lip for 5 seconds each in turn
• Exhale and relax the face

Exercise 4: Relax face

This exercise focuses on relaxation of the entire facial muscles:

• Open the mouth and eyes slightly so that muscles are relaxed
• Point face straight ahead and fix on a point at eye level
• Relax and focus on this point and concentrate only on breathing
• Hold the position for 3–5 minutes

Wellness with facial yoga

Facial yoga not only makes you feel good but also has anti-aging effects. Whether you want to relax or strengthen your facial muscles or would like to benefit from the natural anti-aging effects of facial yoga, our exercises will help you to find a routine that fits into your everyday life. And if you like to see other bright faces while practising facial yoga, you can also ask about courses near you.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5885810/ [↩] [↩] [↩]
2. https://www.health.harvard.edu/pain/prevent-pain-from-computer-use [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4305549/ [↩]

Considering the nutritional value of bone broth paired with its deliciousness, it’s no wonder this simple concoction is on-trend.

Bone broth, made from simmering animal meat bones in water with a variety of vegetables and herbs, is a nutritional powerhouse consisting of collagen (which converts to gelatin when cooked), vitamins, and minerals. It can be used as a foundation for soups, stews, and sauces, and even enjoyed alone as a hot beverage.

The best part? This easy-to-make stock does more than just warm you on a cool day. 

The nutrients bone broth provides can:

• restore, heal, and protect gut health (especially in cases of leaky gut)
• enhance immunity
• support joints and bones
• stimulate healthy skin, hair, and nails
• encourage proper sleep
• help the liver detox
• manage weight and support certain diets such as the ketogenic diet

With all these benefits, are you ready to get simmering?

Try to make your own bone broth with these tips:

• Opt for organic beef, buffalo, or chicken bones with marrow (use them from meat you have roasted or ask your local butcher for options they may have in stock).
• Add a few bones to a slow cooker with ¼ cup of vinegar (white or apple cider), a heavy pinch of salt, and a variety of vegetables such as onions, garlic, mushrooms, carrots, and celery (if preferred). Cover with filtered water.
• Simmer in the slow cooker for 4-6 hours, skimming the fat off the top if desired. 

Use your broth immediately or store it in the refrigerator (up to one week) or freeze.

Keep in mind that there is no exact science to making bone broth. Experiment by adding different herbs such as rosemary and thyme, spices such as turmeric or ginger, produce such as greens and root vegetables, and even adaptogens such as astragalus, nettles or rhodiola.

Does making your own bone broth not sound like your thing?

That’s okay. There are numerous bone broth products available to use as a quick base for your vegetable soup, a marinade for protein, additions to side dishes or casseroles, or even just as an afternoon cup of comfort to sip on. Make sure to look for organic broths in BPA-free containers.

Whether making your own or purchasing premade, bone broth is both a nutritious and delicious way to enhance your health. Eight ounces daily for a few weeks can work to support such areas as your gut, immune system, sleep, and bones.  

REFERENCES:

https://www.canr.msu.edu/news/bone-broths-are-brimming-with-nutrients
https://www.farmersalmanac.com/10-benefits-bone-broth-25512

A crisp fall morning may call for a pumpkin spice coffee and a snowy winter afternoon can mean hot chocolate all around, but mindful hydration in cooler months should go beyond the occasional seasonal beverage.

Hydration is important all year long. Not only does it help your overall sense of wellbeing, but specific benefits include:

• washing out of waste
• transportation of more nutrients throughout the body
• flushing of kidneys and lymphs
• movement of blood through the cardiovascular system
• regulated elimination process with prevention of constipation
• supple skin for resistance to infection
• moist mucus membranes in the nose and mouth for less risk of sickness

Keep in mind that even though sweat may not be as apparent this time of year, hydration is just as important in cooler months as it is in hotter ones.

Ideally, daily hydration intake should be at least half of your body weight in ounces plus an additional 8 ounces for every 30 minutes of activity (such as a workout, walk, yoga session, etc.). 

This can include a variety of liquids, although filtered water and herbal tea are most optimal.

Here are five ways to properly hydrate in fall and winter, helping you to feel your best.

1. Hydrate first thing in the morning. As soon as the alarm clock goes off, enjoy a full glass of fresh water. This can help replenish the loss of liquids from sweating and detoxification that may have occurred during sleep.

2. Drink warm beverages. Opposite of the temperatures outside, cooler months beg for consumption of warmer liquids. Opt for herbal teas and coffee that bring cosy comfort to the body for an easy warm up.

3. Cook more broths and soups. Packed with nutrients as well as fluids, a cup of homemade bone broth or a bowl of your favourite soup can offer the body sustaining nourishment and hydration at the same time.

4. Keep popsicles on hand. Autumn and winter are cold and flu seasons, which makes hydration even more important. For when sickness hits, have herbal or electrolyte popsicles available in the freezer (particularly helpful for kids).

5. Eat water-based foods. Greens and apples in fall followed by citrus in winter are all examples of foods that provide hydration.

Although liquids can be enjoyed any time of the day, a few tips to keep in mind are:

• Drink most fluids outside of a meal; a small amount of liquid can be consumed with food, but not too much as it can dilute digestive acids and enzymes
• Reduce liquid intake 3 to 4 hours before bedtime if urination is disruptive during sleep
• Eliminate caffeinated beverages at least 6 to 11 hours prior to bedtime for less interrupted sleep

Hydration may seem like a simple concept – and in some ways it is – however, it is one that has a variety of positive effects on the body so conscious choices can make a big difference.

Are you thirsty yet?

REFERENCES:

https://www.sleep.org/how-much-caffeine-should-i-have/

https://frontlineerdallas.com/10-tips-for-staying-hydrated-during-fall

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 fibre 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 cosy 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 fibre, 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, fibre, 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 flavour and comfort.

REFERENCES:

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

Most of us know that when we’re sluggish, have gained unwanted pounds, and just aren’t feeling like ourselves that it’s probably time to detox.

But did you know that in modern society, you probably need to detox just based on the pollutants we take in regularly? Whether it’s of our own doing or not, we ingest harmful toxins regularly. Our bodies can benefit from a healthy cleansing now and then which can help with everything from shedding extra pounds to getting better sleep and having more energy.

If you don’t know where to start or need additional insight on how to go about detoxing, we’re here to share easy and simple tips on how to detox naturally. 

The number one thing to remember when cleansing our system is that our body is designed to detox on its own. But we can support it to help maintain open channels for detoxification and maximize its effectiveness.

How does the body detox on its own?

The human body detoxes itself in five fundamental ways – through the skin, kidneys, bowels, lungs, and liver. Each of these organs helps process and eliminate toxins in our bodies. Below, we’ve compiled the ways they do this and tips on how to support each of them.

Skin

Our skin absorbs everything we put on it. Think lotion, makeup, soap, and cleaning products – just to name a few. Some of these products can contain alarming amounts of harmful chemicals that ultimately seep into our system. 

But even though our skin may ingest elements we don’t want in our bodies, it also helps eliminate them, simply by sweating.

You can detoxify by sweating in two ways – passively and actively. Passive sweating occurs when sitting in a sauna or steam room, while active sweating (our personal favourite) is achieved by exercise.

Kidneys

All day our kidneys filter out waste products from the blood and body through urine output. The more hydration we give our kidneys via clean, filtered water, the more they can eliminate for us.

By ingesting half of your body weight in ounces (plus an additional eight ounces of water for things like a cup of coffee, a soda, a workout, etc.), our kidneys receive natural support to flush our systems. Add lemon to your water to enhance the liver’s filtering processes as well.

Bowels

Bowel movements are crucial for the body to rid itself of waste and toxins. They’re different for each person and, as we age, they may become more difficult. 

However, ideal elimination is one to three formed movements per day. If this is at odds with your current elimination process, consider encouraging more movement through:

• extra hydration, including a full eight ounces first thing in the morning before eating
• eating more fibrous foods
• including more movement/exercise throughout the day
• checking for any inflammation in the gut due to allergies or sensitivities
• release of emotional stress and/or trauma

Lungs

Breathing is one of the body’s most powerful detoxification processes. It may seem simple, but the right type of breathing can help discharge pollutants. Deep breathing even helps support the digestive tract as it relaxes the bowels.

Detoxification through the lungs is influenced by the way we breathe. Deep lung breathing is most beneficial and can be achieved through proper deep breathing exercises as well as exercise itself.

Pay attention to the way you breathe – is it shallow or slow? Can you take in deeper breaths? If you can, do you find yourself relaxing a bit more?

Liver

A primary detoxification organ, the liver plays an essential role in the body’s natural processes of ridding itself of waste and toxins. In addition to our healthy choices, it also processes our overindulgences by passing the unwanted extras to our bowels for elimination.

For proper liver support, think good, whole food. Specifically, go for:

• steamed or cooked cruciferous vegetables
• cold-water fish
• root vegetables
• broccoli sprouts
• lemons
• bok choy

There are plenty of products on the market that can detox our bodies, but look to your body for natural cleansing first. These tips are a great starting place to help support your intrinsic detoxification systems on a daily basis.

REFERENCES:

https://www.narayanahealth.org/blog/detox-foods-detoxification-is-an-essential-part-of-optimal-health/
https://www.fishertitus.org/about-us/healthy-living-blog/2018/what-foods-cleanse-your-liver/

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.² 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%,³ 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,⁴ 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.((https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/)) 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,⁵ and while the yolk contains fat and cholesterol, it is also rich in valuable vitamins such as vitamin D.⁵ 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.⁵ 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:⁵

• 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 utilisation 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.⁵

• 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.⁶ 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.⁷ Eggs therefore also offer health benefits as they contain many important trace elements, primarily iron and zinc.⁵ 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 haemoglobin, 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.⁵ Proteins help increase and maintain muscle mass. A protein-rich diet is therefore favoured 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.⁸

The balanced profile of proteins in an egg makes it particularly beneficial to health: Eggs contain all nine essential amino acids⁵ 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,⁵ 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.⁹ As a result, people were long recommended to minimise 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.⁴

Meanwhile, studies have shown that eating eggs has very little effect on the cholesterol level.¹⁰ 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.⁴ 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.⁴

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.¹¹ In general, it can be summarised that eggs are healthy, as long as they are eaten in moderation.⁴

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 favourite, 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 wholemeal 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.

Omelettes and frittatas

To make omelettes 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 omelettes 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.egginfo.co.uk/egg-nutrition-and-health/egg-nutrition-information [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/ [↩]
4. https://www.bzfe.de/inhalt/eier-gesund-essen-4168.html [↩] [↩] [↩] [↩] [↩]
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/ [↩] [↩] [↩] [↩] [↩] [↩] [↩] [↩] [↩]
6. https://www.tk.de/techniker/magazin/ernaehrung/essen-und-wissen/mineralstoffe-spurenelemente-2004778 [↩]
7. https://www.tk.de/techniker/magazin/ernaehrung/essen-und-wissen/mineralstoffe-spurenelemente-2004778 [↩]
8. https://mynutrition.wsu.edu/nutrition-basics [↩]
9. https://www.dge.de/presse/pm/cholesterinwerte-im-griff/ [↩]
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946211/ [↩]
11. https://www.dge.de/ernaehrungspraxis/vollwertige-ernaehrung/ernaehrungskreis/ [↩]

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 20BC.

Where is zinc found?

Zinc is found primarily in red meat and shellfish. Cheese, bread and wheat germ are also good sources² as are mushrooms (especially Shiitake) and green peas. 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,⁴ those of us who don’t eat any or sufficient red meat or shellfish could potentially be deficient in this mineral. Zinc deficiency, relatively rare in the Western world but of concern in developing countries, is linked to growth failure⁵ or slow growth, weight loss and problems with wound healing.⁶

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.⁵ 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 cognisant 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. 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://www.ncbi.nlm.nih.gov/pmc/articles/PMC3724376/ [↩] [↩]
6. https://ods.od.nih.gov/factsheets/Zinc-Consumer/ [↩]