Vitamin D is appearing in the news a lot recently, mostly due to deficiency of it. There have been several opinions abounding on what is the correct recommended daily amount of Vitamin D and also what is the best source of vitamin D.
Professor emeritus of biochemistry and biomedical sciences, Anthony Norman is an internationally recognised expert on vitamin D. He says that there is insufficient Vitamin D intake for over half the people of Western Europe and North America.
Professor Norman described his fears about vitamin D lack, saying, “Elsewhere, it is worse. Given that two-thirds of the people are vitamin D-insufficient or deficient. It is clear that merely eating vitamin D-rich foods is not adequate to solve the problem for most adults.”
Vitamin intake is measured in ‘IUs’ (international units) and the daily recommendation fro vitamin D is 200 for people up to 50 years old, 400 for those between 51 and 70, and 600 for those over 70.
Norman wants to up those recommendations considerably. He said: “There is a wide consensus among scientists that the relative daily intake of vitamin D should be increased to 2,000 to 4,000 IU for most adults.”
Norman described how it could be done, saying “A 2000 IU daily intake can be achieved by a combination of sunshine, food, supplements, and possibly even limited tanning exposure.”
There are some very pressing reasons why an increase in the dosage of vitamin D would be beneficial to health, or at least getting the majority of people up to the current RDA. Norman revealed that “Several studies have reported substantial reductions in incidence of breast cancer, colon cancer and type 1 diabetes in association with adequate intake of vitamin D, the positive effect generally occurring within five years of initiation of adequate vitamin D intake.
More and more experts are agreeing that seaweed can be categorized as a superfood. That claim is being supported by investigations that reveal that seaweed, which is a variety of algae, contains more calcium than cheese, more fibre than you will find in prunes and more iron than a sirloin steak. All these comparisons are weight for weight.
Other important vitamins and minerals contained in seaweed are potassium and iodine and it is the sole plant that is a source of vitamin B12. The most recent studies on seaweed revealed that its bioactive substances aid in reducing blood pressure and cholesterol, plus its ability to deal with free radicals that are the cause of cancer.
The American Association for Cancer Research has recently published their initial research that revealed how extracts of seaweed was able to inhibit cancer cell growth that would otherwise lead to lymphoma. They were interested to know the connection between seaweed and cancer reduction on account of the Japanese who eat more seaweed per capita than any other nation and have low cancer rates in their women.
The University of Newcastle conducted research that showed how seaweed fibres (alginates) were responsible for reducing the absorption of fat by the body and could thus be considered a viable weightloss ingredient.
From Newcastle University, research associate in human nutrition, Dr Iain Brownlee said: “We’ve found that by adding these natural fibres to food products, up to 75 per cent of the fat we consume could simply pass through the body – so in theory it could be used to fight obesity. Alginates could be used in place of the fat that gives food its flavour. In tests, people have actually preferred bread with small levels of alginate in it – so it’s not something you have to force yourself to eat.
espite the powerful influence of genetics, studies show that exercise can enable children to reduce obesity. According to a person’s physical makeup and metabolism, some will find it easy to remain slim whereas other people find it a constant battle to keep off the pounds.
A recent study has revealed that the correct diet, good will power but most of all regular exercise can enable those people genetically predisposed towards obesity can lose weight and keep it off. The study especially focused on teenagers.
The study was carried out in 10 European countries over a 14 month period. 753 teenagers with a variety of genetic makeups took part. 16% of the group possessed 2 FTO mutations, 47% possessed one mutation and 37% did not possess any mutation. (An FTO mutation is fat mass-and-obesity-associated gene and one FTO mutation is equal to an average 3.3 pounds weight gain.)
Of all the teenagers in the group who had at least 1 hour of daily exercise, it was found that the body mass index was very close in both the group with gene mutations and those without. The difference was only 0.17 points higher. On comparing the ones who did no exercise the difference was greater at 0.65 points higher in the gene mutation teenagers.
Jonatan R. Ruiz, the lead researcher and scientist in physical activity and fitness epidemiology at Sweden’s Karolinska Institute said, “These findings have important public health implications, and indicate that meeting the physical activity recommendations may offset the genetic predisposition to obesity associated with the FTO [gene variant] in adolescents.”
So once again a study has just confirmed what most of us know to be common sense!!
The results of a recent study indicate that men may be able to reduce high cholesterol without using drugs. The study conducted by the Nutrition and Wellness Research Center (NWRC) at Iowa State University looked at the effect of Flax seed on cholesterol levels.
The study involved 90 people all of whom had high cholesterol levels but no other health conditions. 60 were men and 30 were women and they were randomly separated into three groups. Over a period of 3 months the volunteers were given tablets every day that contained either zero, 150, or 300 milligrams of flaxseed lignans. Over the three months cholesterol levels reduced by 10% in the men taking 150 milligrams of flaxseed, but not the women.
Professor in food science and human nutrition, Suzanne Hendrich was the study leader. She said “Because there are people who can’t take something like Lipitor, this could at least give you some of that cholesterol-lowering benefit,” adding that “The other thing is, there are certainly some people who would prefer to not use a drug, but rather use foods to try to maintain their health. So this potentially would be something to consider.”
The researchers were surprised at the difference in results from the men versus the women. Hendrich ssaid, “We’re really puzzled about that because we were looking at post menopausal women and these lignans are known as plant estrogens, so they have a very weak but measurable estrogen effect,” adding that “So potentially, they would have a mild effect for substituting some estrogens in women. It’s really hard to know why [there was no effect in women] and whether these substances are counteracting, possibly, some testosterone in men, which of course women don’t have. It’s definitely something we’d like to investigate further.”
So I have been making myself ‘flapjacks’ of a fashion as in the morning there is not really time at work to have breakfast- and I was ending up not eating until about 11am. These are perfect as I can just eat them as I am setting up for the morning.
I never follow a recipe as such- but the batch I made this week were great- so thought I would see if I could remember what I had done….
I used a 9 x 9in baking tin which I buttered.
The oven was around 170- 180 deg……
I had some apples which needed using up- about 5 which I peeled and chopped then put in a pan with a bit of water and a BIG shake of cinnamon.
I let these simmer on a low heat for around 20 mins – until really soft, then I blended them with a hand blender…..
While the apples are simmering I got a huge mixing bowl and shoved in about 100g self raising flour, 100g wheat germ (lots of vitamins etc in here) and lots of oats- 200g maybe? I also added a pinch of salt and a pinch of baking powder. Then I chopped some pecans and walnuts (think protein) – probably a good big double handful. With the dry ingredients it really doesn’t matter what you use- you can add fruit, different nuts, the wheatgerm is optional, sometimes I add chocolate…….ok a lot of the time I add chocolate!
Back to the apple blended mix- here it all goes a bit hazy as I tend to just shove in what needs using up! I added a tub of cream cheese- gives it a nice consistency and more protein. About 200g peanut butter – for the same reasons as the cream cheese and the fact that I LOVE it. However if you are not keen on either of these I would just use more butter instead – as I only put in about 2 tablespoons along with the peanut butter and cream cheese. Also added about 100g brown sugar and 2 tablespoons honey.
All this on the hob at a low heat stirring until it’s smooth and warm.
Then mix the oat and apple mixes together – if its too wet add more oats – I think I added a good couple handfuls more. If too dry melt a bit more butter and sugar….
Pat it down into your baking tin and into oven – mine were only in 10-15 mins – just need to be in there until the top is brown. Take out and cut up into bars.
So why are these good – other than because they taste it……
Porridge and oats: these complex carbohydrates are so good for you it hurts! High in vitamin B6 so boosts levels of serotonin, the brains feelgood chemical. Rich in soluble fibre that is proven to lower blood cholesterol, and gives a slow release of energy. A study of 10000 children showed oats for brekkie helped reduce childhood obesity by half. Oats stabilise blood sugar thus boosts concentration. Slow energy release (Low GI) keeps blood sugar level and you feel fuller for longer. Also proven to help weight loss, heart disease, diabetes, reduce blood pressure, fight infection and boost the immune system………..get eating!!
Honey: antibacterial properties help you ward off germs and bugs. Helps relieve indigestion, ulcers and eczema.
Nuts: high in protein and unsaturated fat, reduce risk of heart disease and hypertension.
Wheat germ: very high in protein – around 28% which is more than can be found in most meat products. Has more potassium and iron than any other food source. Also has high amounts of riboflavin, calcium, zinc, magnesium, and vitamins A, B1, B3 and E. Vitamins B1 and 3 are very important in energy levels and maintaining healthy muscles, organs, hair and skin. Vitamin E is a very important antioxidant helpful in preventing the body’s aging process and also to prevent heart disease. Vitamin E also helps to prevent blood clots and is needed to strengthen the body’s immune system.
A study has revealed that bone fracture risk is reduced by taking Vitamin D and calcium supplements. The study involved almost 70,000 patients from all over Europe and America. The study especially revealed that the benefits were applicable to all people male or female, young or old and those who had or had not experienced a bone fracture in the past.
Although the study was first published in 2006, it has only just been made available online on the British Medical Journal’s website.
Professor of internal medicine at UC Davis and a joint-author of the journal article, John Robbins said: “What is important about this very large study is that it goes a long way toward resolving conflicting evidence about the role of vitamin D, either alone or in combination with calcium, in reducing fractures.”
He further added that “Our WHI research in Sacramento included more than 1,000 healthy,
postmenopausal women and concluded that taking calcium and vitamin D together helped them preserve bone health and prevent fractures. This latest analysis, because it incorporates so many more people, really confirms our earlier conclusions.”
Researchers working at Denmark’s Copenhagen University led the study that analyzed results obtained from seven big clinical trials that were conducted around the world. Each study was aimed at determining whether just vitamin D on its own was most effective at reducing fractures in people 70 years old or more or whether the addition of calcium made a difference. No benefits of vitamin D supplementation alone were found.
Summing up, Robins said that “This study supports a growing consensus that combined calcium and vitamin D is more effective than vitamin D alone in reducing a variety of fractures,” and that “Interestingly, this combination of supplements benefits both women and men of all ages, which is not something we fully expected to find. We now need to investigate the best dosage, duration and optimal way for people to take it.”
The British Heart Foundation (BHF) has discovered that 92% of mothers are duped by artificial food labeling. Only 8% of mothers rejected all claims made by food companies on their packaging labels. This was the result of mothers being shown a variety of slogans that are found on popular foods that kids eat. They were asked if the label meant the food was healthy to eat or not. The BHF chief executive, Peter Hollins, said: ”Mums are having the wool pulled over their eyes by food manufacturers,” adding that ”Smoke and mirror tactics means that foods targeted at children and high in fat, salt and sugar are being disguised with partial health claims suggesting they’re a healthy choice.” Such slogans such as ”a source of calcium, iron and six vitamins’,” can be found on the side of milk bars and Coco Pops ceareal when in actual fact they contain more sugar and saturated fat than a chocolate cake. ”Regularly eating these types of foods could have serious implications for kids’ future health.”,” says Peter Hollins. Nestlé’s Honey Shreddies are described as ”wholegrain” and can ”keep your heart healthy and maintain a healthy body”, despite the fact that a serving of 45g contains 13.6g of sugar. A ring doughnut has 9.2g. The answer says the BHF is for the traffic light labeling system to be used by food manufacturers on the front of the products. ”Partial health claims and the mish mash of food labelling systems serve only to confuse shoppers about the nutritional value of what they’re putting in their shopping baskets,” said Hollins. He gave a clear message to food manufacturers by saying: ”It’s time for food companies to stop making excuses, support one system and ensure shoppers are given ‘at a glance’ information about the foods they’re giving their kids.”
Scientists are concerned that there is no safe level of trans fat consumption. Despite a large amount of negative press about trans fast, they are still being widely used by food manufacturers in the UK. Scientists say that that they are not even necessary as an ingredient in food and a safe level of trans fat consumption does not exist.
The majority of people are now aware that fats essentially fall into two categories. One is good fats that are unsaturated and the other is bad fasts that are saturated. The saturated fats are mostly found in fried foods, dairy products and meat and eating too much of them puts the person at risk of heart problems and stroke. Unsaturated fats such as polyunsaturates and monounsaturates are mostly obtained from plants and are beneficial to health.
Trans fast are industrially produced trans fatty acids and are much more damaging to the arteries and heart than saturated fats. They are created by turning liquid vegetable oils into solid fats via an industrial process called hydrogenation. For this reason trans fats are also known as hydrogenated fats. For more than 100 years food manufacturers have been using them in products such as cereals, pastries, cakes, chips, biscuits as they provide a longer shelf life.
In the UK, there is no legal requirement for retailers or food manufacturers to mention that their products contain trans fats. However, they are obliged to mention the presence of hydrogenated fats. (They are the same thing.) These will be listed as Partially Hydrogenated Vegetable Oils (PHVO) or hydrogenated Vegetable Oils (HVO). Also the word ‘shortenings’ indicates trans fat content.
Many countries have banned the use of trans fats but in the UK there is only a “Voluntary agreement adopted by the British Retail Consortium, representing 85% of retailers in the market, to phase out trans fats as an ingredient in their own-brand products. However, there are no sanctions for those producers who drag their heels, and the voluntary commitment does not cover imported foods.”
So at the moment it seems that the consumer will have instigate the boycott!
They are very rich in vitamins and minerals, which makes them filled with antioxidants. It is these that help your body fight diseases like cancer.
Tomato is one of the richest vegetable in antioxidants, which makes its popularity even bigger. Its benefits for our health do not stop when it is consumed raw. Yes- tomato ketchup is practically a health food!! No joke! The process used to make ketcup increases the anti- caner abilities!
lycopene found in tomatoes is resistant to pretty much all cooking methods, so no matter how hard you try to nuke it- tomato power still stays!!.
In fact, the lycopene molecule is only released when the tomato is double boiled. In other words, in order to gain as much as you can from the lycopene you have to put the tomato through the double boiling process. It helps neutralize the free radicals of the cancer cells and that is why it is considered a significant aid in the cancer treatments.
And this is not all. Even the healthy people can benefit from lycopene because it decreases the risk of getting cancer and heart disease.
Another good way to do it is to mix the tomato with corn or some corn oil. From this combination of the antioxidants from the tomatoes and the ones in corn oil is released the largest amount of lycopene.
So thats why you need to eat your fruit and veg, the tomato is just one example!!
Leading docs are demanding a complete ban on the use of man-made fats found in thousands of foodstuffs such as biscuits, ready meals and margarine, because they can damage health.
The UK Faculty of Public Health is urging ministers to eradicate artificial trans fatty acids, known as trans fats, from the British diet. The move is needed to reduce people’s risk of suffering a cardic arrest or a stroke, says the faculty, which represents 3,300 doctors and public health specialists in the NHS, local government and research.
Trans fats, found in many cakes, pastries, pies, chips and fast foods, are chemically altered vegetable oils used to bulk up foods and increase their shelf life. They have no nutritional value and boost levels of “bad” cholesterol, thereby increasing the chances of a heart attack. Trans fats also occur naturally in meat and dairy products, but these pose no risk.
The World Health Organisation believes artificial trans fats are harmful to health and wants them to be minimised or eliminated altogether. They have also been blamed for causing fertility problems in women.
The UK should follow the example of Denmark, New York, California, Switzerland and Austria in banning trans fats, said Professor Alan Maryon-Davis, the faculty’s president. Other countries and regions are planning to take similar action.
“Trans fats are much less well-known than saturated fats but are much more damaging. They are very bad for the heart, play a key role in the UK’s very high levels of heart disease and contribute to a large number of the excess coronary deaths we have in this country,” Maryon-Davis said. “Foods can be made perfectly well without trans fats. The government should move to ban them as soon as possible because eliminating them completely would help save many lives.”
The call to legislate against trans fats is backed by the Royal Society for Public Health, which has produced a joint manifesto with the faculty suggesting such a measure among a series of policy changes to tackle obesity, alcohol problems, sexual infections and food quality. Every year some 141,000 Britons suffer a heart attack and 86,000 die as a result, while another 111,000 have a stroke, of whom 53,000 die.
Professor Steve Field, chairman of the Royal College of General Practitioners, said: “The evidence is indisputable that trans fats raise your risk of having heart disease and so they can ultimately kill you. They also might give you Alzheimer’s disease and make you infertile. Do you need to know any more? If people really understood what they were eating and the harms caused by trans fats, they would stop eating foods containing them.”
The National Heart Forum, which represents medical organisations and charities involved in combating heart disease, said: “Artificial trans fats in food present a significant health hazard and there is clear agreement that removing them from the food supply would improve public health,” said Dr Jane Landon, its vice-chairman. “We are recommending to our members the need for government action to eliminate artificial trans fats.”
Although food producers had made progress in cutting their use, and average intake was below officially designated safe levels, Landon said: “We are concerned that some sections of the population, especially poorer consumers who eat more processed and fried foods, are exposed to unacceptable health risks.”
In 2007 Alan Johnson, the then health secretary, asked the Food Standards Agency to investigate trans fats. It concluded that no action was needed because average consumption was half of what government scientific advisers said should be the maximum – for 2% of all energy to come from trans fats. The Department of Health last night reiterated that view. However, Maryon-Davis insisted that “as with cigarettes there is no known safe level of consumption”.
The British Heart Foundation did not endorse a ban but warned that official figures “could be masking the true extent of trans fats that some people are eating, putting their health and arteries at risk”. It wants better labelling to tell consumers how many trans fats are in products they plan to buy. Food manufacturers are currently not obliged to declare trans fat content on packaging.
The food industry’s trade association rejected the faculty’s call. “Our members have voluntarily made such significant progress in reducing trans fat levels in their products that I feel that the proposal to introduce legislation is not justified”, said Barbara Gallani, director of food safety and science at the Food and Drink Federation. Food producers’ voluntary action had led to average UK intakes falling to 1% of total energy and they were committed to making further reductions in levels of trans fats, she said.
The British Retail Consortium said its members – which include Sainsbury’s, Tesco and Iceland – had fulfilled pledges made in 2006 to remove trans fats from their own-brand foodstuffs.
The faculty also wants smoking to be banned in cars containing children, in order to reduce their exposure to toxic secondhand smoke. Dr Peter Carter, general secretary of the Royal College of Nursing, said it was “a proposal worth considering” to protect children’s health.
Dr Tony Jewell, Wales’s chief medical officer, said the Welsh assembly planned to look at the issue of children and young people’s exposure to tobacco smoke in private cars when it draws up its new tobacco control strategy later this year.
The Department of Health hinted that ministers may take action on the issue. It stressed that “exposure to secondhand smoke is very dangerous, especially for children” and that “in enclosed spaces, and especially in cars, levels of secondhand smoke can be high. Parents have a responsibility to protect their children in any environment.”
