News News Blog: Vitamin

Lacking in this natural 'miracle IBS cure' vitamin could lead to ALZHEIMER’S and dementia

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A high level of vitamin D can cure IBS symptoms and help protect the body from Alzheimer’s, dementia and even depression. </h2>
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<tr><td class="tr-caption" style="text-align: center;">The symptoms of IBS can be relieved by vitamin D, it's been revealed</td></tr>
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Suffering from Irritable Bowel Syndrome (IBS) is unpleasant and embarrassing at the best of times, but there could be a simple way to alleviate some of the symptoms. </div>
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A boost of vitamin D can stabilise bowel movements, it's been revealed. </div>
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Isabelle Gnany, a Technical Nutritionist at NutriCentre, told NewsNewsBlog.blogspot.com there was a direct coloration between getting the recommended daily allowance of vitamin D and relieving the worst symptoms of the bowel condition. </div>
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She said: "Studies show that supplementation improves quality of life by stabilising the bowel movements. </div>
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Vitamin D seems to also exert beneficial effects on anxiety, insomnia and low mood that is often experienced by IBS sufferers. </div>
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"In addition to a healthy diet to promote an increase in levels of healthy bacteria, vitamin D supplementation can help keep inflammation in the gut at bay."</div>
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We asked her all about what vitamin D does to your body and to explain the connection in more detail - does it mean we should be sitting out in the sunshine more? </div>
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<tr><td class="tr-caption" style="text-align: center;">This young lady is boosting her vitamin intake with a sit in the sunshine</td></tr>
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<strong>How does Vitamin D affect your body</strong></div>
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IG: Also known as the sunshine vitamin, Vitamin D is essential to our health. Its involvement in supporting bone health arises from the fact that it contributes to the normal absorption and utilisation of important bone minerals such as calcium and phosphorus. </div>
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A lack of these, affect bone and growth development in children and also put us at risk of developing conditions such as osteoporosis with the occurrence of fractures and falls. </div>
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Latest research has found low levels of Vitamin D affect the nervous and psychological system predisposing us to neurological conditions such as to alzheimer’s, dementia or depression. </div>
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Lack of vitamin D can also affect our immune system and therefore our ability to fight off bugs or recover from illness. </div>
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Vitamin D is an amazing nutrient to support our youthful looks. This coupled with exercise, helps against the effects of ageing. Besides Vitamin D’s ability to maintain normal muscle function, it works as key nutrient for hormonal balance. It has been found to impact on weight loss and cancer prevention amongst others. </div>
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<tr><td class="tr-caption" style="text-align: center;">Having a good diet is essential for a healthy life</td></tr>
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<strong>What connection does a lack of that vitamin D have with IBS? </strong></div>
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IG: IBS sufferers often have an intolerance to certain foods including fatty substances. Vitamin D is a fat soluble vitamin present high concentrations in fatty fish like salmon eggs of fortified dairy products, which can sometimes trigger bowel spasms. Therefore avoiding the consumption and hence the adequate assimilation of fat, can lead to vitamin D deficiency. </div>
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The primary area of absorption of vitamin D is in the (gut), and even when ingested through food, the erratic nature of IBS prevents Vitamin D to be retained. </div>
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Further research is still required in this field, despite positive results showing that vitamin D supplementation helps with a multitude of IBS symptoms. </div>
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We must remember that Vitamin D has receptors both in the brain and the gut. The receptors are involved with the production of brain chemicals including serotonin. There may therefore be a link between low vitamin D and serotonin with symptoms of low mood, and insomnia IBS sufferers often experience</div>
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<strong>Does this just mean sitting out in the sunshine for longer? </strong></div>
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IG:  Not quite! In the UK particularly, the vitamin D that can be obtained through the sunlight is limited as it depends on factors such as the length of exposure, the amount of skin exposed, the time of day chosen and the type of skin.  </div>
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Fair skin would only need 15 mins a day to produce sufficient vitamin D. However those but with darker skins may need up to 2 hours to make enough vitamin D for the day.</div>
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But good news vitamin D can also be obtained through food sources! Examples include salmon, mackerel, liver, sardines, egg yolks and fortified dairy products. Vitamin D can also be obtained through supplements and at Nutricentre, we stock a wide range of those.</div>
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<tr><td class="tr-caption" style="text-align: center;">A lack of vitamin D can lead to being predisposed to such as to alzheimer’s, dementia or depression</td></tr>
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<strong>Does this just mean sitting out in the sunshine for longer? </strong></div>
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IG:  Not quite! In the UK particularly, the vitamin D that can be obtained through the sunlight is limited as it depends on factors such as the length of exposure, the amount of skin exposed, the time of day chosen and the type of skin.  </div>
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Fair skin would only need 15 mins a day to produce sufficient vitamin D. However those but with darker skins may need up to 2 hours to make enough vitamin D for the day.</div>
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But good news vitamin D can also be obtained through food sources! Examples include salmon, mackerel, liver, sardines, egg yolks and fortified dairy products. Vitamin D can also be obtained through supplements and at Nutricentre, we stock a wide range of those.</div>
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<strong>What are your top tips for staying healthy? </strong></div>
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Eat Well. Keep your diet varied, colourful and balanced. Favour wholefoods which are packed with fibre, nutrients and antioxidants. Don’t forget your regular intakes of protein and healthy fats. Aim to cook from scratch as much as possible.</div>
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Keep your hydration levels up! Water, Herbal Teas, Coconut water.</div>
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Move .Whether it is a walk to the bus stop or an exercise class, moving more and more will help to increase your energy levels, help you cope with the daily stresses of life and lift your mood !</div>
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Be balanced. Listen to how your body feels and reacts. Know how and when to rest when you feel the need to!It is ok to cancel plans last minute, good friends will eventually understand !</div>
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Set yourself goals. The body and mind need to feel challenged .Achieving a set goal gives us this feel good factor. But if you struggle, don’t be harsh on yourself. Look back and see how much you have achieved. </div>
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Surround yourself with those who value your love and friendship. A healthy mind is required for a healthy body and vice versa. Negative emotions can impact on our hormones, sleep, food choices, exercise pattern and the list goes on!</div>
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Expose yourself to a little bit of sunshine on a daily basis! Skin exposure provides us with Vitamin D which helps us maintain healthy bones, teeth, immune system and uplifts the mood.</div>
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Lacking in this natural 'miracle IBS cure' vitamin could lead to ALZHEIMER’S and dementia

A high level of vitamin D can cure IBS symptoms and help protect the body from Alzheimer’s, dementia and even depression. The sympt...

A lack of THIS vitamin will leave you 'open to attack from invading viruses' at Christmas

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DID you know how  dangerous a lack of vitamin C is in your diet - and how common it is around this time of year?</div>
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<tr><td class="tr-caption" style="text-align: center;">A lack of vitamin C can seriously effect your body</td></tr>
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A lack of vitamin C is more dangerous than just feeling a little under the weather, it's been revealed. </div>
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Suzie Sawyer, a Clinical Nutritionist from Nature’s Way, has revealed all about the health scares around Christmas. </div>
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It's not just the booze causing problems with the liver that should be waking you up with worry on Christmas morning. </div>
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It turns out alcohol can actually have a seriously detrimental effect on the level of vitamins in your body, thus causing more issues. Gulp! </div>
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Speaking exclusively to Express.co.uk, Suzie said: "Christmas can often stretch for over a month when we take into account all the preparation, pre-Christmas parties and extended days for the actual celebrations.  However, during this time we will frequently be very busy, which causes us to feel stressed and puts the body under more duress.</div>
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"The body uses up more nutrients, particularly vitamin C, the B vitamins and magnesium, partly because the adrenal glands that control the stress response are on overload. </div>
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"Additionally, alcohol depletes vitamin C causing more stress – it can be a vicious cycle."</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXSCl4XyOgqdzuLqbSdbVWwSaAd5Cg1vKlx-NZzbnTpHQ5F1LGqeBNQSnWptWZpHl6QqDUd-mbYkVhntMJDigOt0BiAsWaFIIBwDh41Qkvj4VphylKL56Momof5VNMovtidhOvt13dfJc/s1600/A+lack+of+THIS+vitamin+will+leave+you+%2527open+to+attack+from+invading+viruses%2527+at+Christmas+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="A lack of THIS vitamin will leave you 'open to attack from invading viruses' at Christmas" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXSCl4XyOgqdzuLqbSdbVWwSaAd5Cg1vKlx-NZzbnTpHQ5F1LGqeBNQSnWptWZpHl6QqDUd-mbYkVhntMJDigOt0BiAsWaFIIBwDh41Qkvj4VphylKL56Momof5VNMovtidhOvt13dfJc/s640/A+lack+of+THIS+vitamin+will+leave+you+%2527open+to+attack+from+invading+viruses%2527+at+Christmas+2.jpg" title="A lack of THIS vitamin will leave you 'open to attack from invading viruses' at Christmas" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Keeping your festive health in mind is really important</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq7L56EGdGu2P7V9qDe16plny7mYTSaVQfKHf_Q9yO51TGpdOehTtfRJk_z9m987LQwUaSm_HQzM-x3Giy97m9ekiDdX1SZJqdO9pnNvJ2Xsa0idhJ1WF7Or5iMthTsdJYk7Ey8pWQFbY/s1600/A+lack+of+THIS+vitamin+will+leave+you+%2527open+to+attack+from+invading+viruses%2527+at+Christmas+3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="A lack of THIS vitamin will leave you 'open to attack from invading viruses' at Christmas" border="0" height="454" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq7L56EGdGu2P7V9qDe16plny7mYTSaVQfKHf_Q9yO51TGpdOehTtfRJk_z9m987LQwUaSm_HQzM-x3Giy97m9ekiDdX1SZJqdO9pnNvJ2Xsa0idhJ1WF7Or5iMthTsdJYk7Ey8pWQFbY/s640/A+lack+of+THIS+vitamin+will+leave+you+%2527open+to+attack+from+invading+viruses%2527+at+Christmas+3.jpg" title="A lack of THIS vitamin will leave you 'open to attack from invading viruses' at Christmas" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You can get vitamin C from many fruits including grapes and oranges</td></tr>
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We all know the old wives tale about eating oranges to stave off a cold - but feeling the first symptoms of a cold means it's probably too late. </div>
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Suzie explained: "Vitamin C is needed for so many different functions in the body; healthy skin and in particular collagen production, which keeps the skin young looking, energy release, a robust immune system, the stress response and healthy bones and teeth – quite an impressive list. </div>
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"This is one of the reasons why we are more prone to the dreaded coughs and colds at this time of year; vitamin C is depleted, therefore the body becomes more open to attack from invading viruses."</div>
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She added: "Taking a quality multi-vitamin that contains vitamin C, such as Alive! Immune Support, with other immune supporting nutrients, can really help support the body (RRP £14.99 for 60 delicious berry flavoured soft jells)"</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-WyRSNqAgpgb9D3XKeoqGQI5GYRNBrwuyQGEk1nLVjbBqte8dUQ3eRVmp1LeDuU3J_qXt6eC8nsPHgKx2b2N_9YNf4H0Hg-cOcAuN-YgllMjh42YvGjXlybYtX5tW3b-AAeZYwJSb_MY/s1600/A+lack+of+THIS+vitamin+will+leave+you+%2527open+to+attack+from+invading+viruses%2527+at+Christmas+4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="A lack of THIS vitamin will leave you 'open to attack from invading viruses' at Christmas" border="0" height="504" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-WyRSNqAgpgb9D3XKeoqGQI5GYRNBrwuyQGEk1nLVjbBqte8dUQ3eRVmp1LeDuU3J_qXt6eC8nsPHgKx2b2N_9YNf4H0Hg-cOcAuN-YgllMjh42YvGjXlybYtX5tW3b-AAeZYwJSb_MY/s640/A+lack+of+THIS+vitamin+will+leave+you+%2527open+to+attack+from+invading+viruses%2527+at+Christmas+4.jpg" title="A lack of THIS vitamin will leave you 'open to attack from invading viruses' at Christmas" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The body uses up essential vitamins when stressed</td></tr>
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It would seem the jollies in the run-up to Christmas can really cause havoc with one's body, and being run down is more than just needing to catch up on sleep. </div>
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Suzie said: "The first thing we notice when we are nutrient depleted is that we feel generally run-down and are more prone to infections. The body is often able to compensate in the short term for nutrient deficiencies; however, longer term the health implications can be much more serious.  </div>
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"The biggest problem,  however, is that we often don’t know until the deficiencies become very serious; for example a lack of vitamin D will affect bone health over a period to time. </div>
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This may not become evident until someone breaks a bone too easily and then a scan will show that the bones are not strong.  Good nutrition is often about prevention of disease; however, it is sometimes difficult to know what you may have prevented, therefore one should be mindful of trying to give the body what it needs on a daily basis."</div>
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She added: "This is where a good multi-vitamin and mineral supplement becomes really useful; it’s like having an insurance policy – a daily top-up of nutrients the body needs that it doesn’t always get when life is busy and stressful. "</div>
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A lack of THIS vitamin will leave you 'open to attack from invading viruses' at Christmas

DID you know how dangerous a lack of vitamin C is in your diet - and how common it is around this time of year? A lack of vitamin ...

Could a vitamin end your migraine misery?

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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoIx27ujCVQ6eB7BCBRBQ5nZpzeD_BbY1ptJBomTBZQ5MOxh-ADheDCZFHdpxZFRPkIgFz6EormtfBw4IsAmypU2PpbXVF8ajrlV1z8q7KeKGzfIXRNA_43FZ6kQ9pqJ8-Rl38Onr6zZIq/s1600/Could+a+vitamin+end+your+migraine+misery.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Could a vitamin end your migraine misery?" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoIx27ujCVQ6eB7BCBRBQ5nZpzeD_BbY1ptJBomTBZQ5MOxh-ADheDCZFHdpxZFRPkIgFz6EormtfBw4IsAmypU2PpbXVF8ajrlV1z8q7KeKGzfIXRNA_43FZ6kQ9pqJ8-Rl38Onr6zZIq/s640/Could+a+vitamin+end+your+migraine+misery.jpg" title="Could a vitamin end your migraine misery?" width="596" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The research suggests that rather than several causes there is only one cause for migraines</td></tr>
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FOR eight million British sufferers migraines are a miserable fact of life.</div>
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They have long been a mystery to doctors, a painful and debilitating condition with so many apparent causes and symptoms that a “one size fits all” treatment seemed an impossibility.</div>
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That may no longer be true.</div>
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Ground-breaking research shows that, rather than multiple causes for the many symptoms of migraine, there is in fact only one cause: too many free radicals.</div>
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After examining evidence spanning 14 years, Professor John Borkum, a clinical psychologist at the University of Maine in the United States, has concluded that all the known triggers for migraine are linked to free radicals – the harmful molecules our bodies produce when we process oxygen</div>
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Factors such as air pollution, dehydration and hormonal changes can all lead to over-production of free radicals, which in turn leads to a condition known as “oxidative stress”.</div>
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Prof Borkum says it is this condition that is a “plausible unifying principle” in the cause of migraine, since it is common to all the external factors indicating an attack is on the way.</div>
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It also means that treatment could be as simple as taking a supplement with beta-carotene, which gives carrots their colour and is converted by our bodies into vitamin A, and vitamin C, both of which are efficient at eliminating free radicals.</div>
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Prof Borkum studied every one of the 2,000 studies on migraine published between 1990 and 2014. His conclusions, which have yet to be confirmed, have been published in the medical journal Headache.</div>
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Prof Borkum’s research led him to believe that a migraine could simply be the result of the body trying to fight off an attack by harmful free radicals. “Understanding migraines may ultimately teach us how we can protect the brain, too,” said Prof Borkum.</div>
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While a cure may still be some way off, it is undoubtedly closer than it was. In the meantime, what do we know about this incapacitating illness?</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs4NfIdKJATMndCviRF772kC0wEg2Lr5HNLC_GGHtMEY3x4dr9yvO7SEX9LkAAz1HwpbJfzO5qHFArr5a5PWhIHTJ9PediRsmxqX67S0nnOqU026fHuBZx8QELL3BX3ZtHmMT7MjchpQ-a/s1600/Could+a+vitamin+end+your+migraine+misery+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Could a vitamin end your migraine misery?" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs4NfIdKJATMndCviRF772kC0wEg2Lr5HNLC_GGHtMEY3x4dr9yvO7SEX9LkAAz1HwpbJfzO5qHFArr5a5PWhIHTJ9PediRsmxqX67S0nnOqU026fHuBZx8QELL3BX3ZtHmMT7MjchpQ-a/s640/Could+a+vitamin+end+your+migraine+misery+2.jpg" title="Could a vitamin end your migraine misery?" width="596" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Free radicals are the unifying link between all migraine triggers</td></tr>
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WHAT IS MIGRAINE?</div>
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One thing it is not is simply a bad headache. It is a disease of the nervous system manifesting in moderate to severe headaches coupled with nausea, vomiting and sensitivity to light, sound and/or smell.</div>
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Physical activity usually makes the pain worse. The name is derived from the Greek hemikrania, meaning “half skull” because a migraine headache typically affects one side of the head with a pulsating pain lasting between two and 72 hours.</div>
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A migraine can have four phases, although not everyone experiences them all. The first is the “prodrome” phase, the run-up stage when sufferers can experience irritability, euphoria, depression, fatigue, stiff muscles – especially in the neck, food cravings, constipation or diarrhoea and sensitivity to smells or noise.</div>
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About 60 per cent of sufferers go through this phase. In the second phase, the “aura” phase, around 99 per cent of sufferers experience flickering vision, starting in the centre of their visual field and zigzagging outwards.</div>
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In some, field of vision may be partly lost or blurred. Up to 40 per cent of people experience pins and needles on one side, beginning in the hand and arm and progressing to the nose and mouth, followed by numbness. Some may feel as though the world is spinning and speech, language and motor function may also be affected before the third phase.</div>
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This is the “pain” phase, frequently accompanied by nausea, vomiting, fatigue, sweating, blurred vision, a stuffy nose and sensitivity to sight, sound and smell.</div>
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The fourth phase, the “postdrome”, can last for several days after the painful headache has gone when sufferers often feel hungover and weak with an upset stomach. Migraine runs in families in about two-thirds of cases and the risk of stroke doubles in those who have migraines and who experience an aura phase.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZaP7xCcM5dRjG35jMXja2hj1gVliCSNJbRi876Ssi62dehLhl9TIw4JByRvlMol7pJJ2jOX_q1JiwT0Pyrp1KT5b6FCTNC9wcEUmI6uCsAwySvm9bbRck2qXzSaTBYG9Q6K-ids1DV1dc/s1600/Could+a+vitamin+end+your+migraine+misery+3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Could a vitamin end your migraine misery?" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZaP7xCcM5dRjG35jMXja2hj1gVliCSNJbRi876Ssi62dehLhl9TIw4JByRvlMol7pJJ2jOX_q1JiwT0Pyrp1KT5b6FCTNC9wcEUmI6uCsAwySvm9bbRck2qXzSaTBYG9Q6K-ids1DV1dc/s640/Could+a+vitamin+end+your+migraine+misery+3.jpg" title="Could a vitamin end your migraine misery?" width="596" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stress can bring on migrianes</td></tr>
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<div style="text-align: justify;">
WHAT TRIGGERS A MIGRAINE?</div>
<div style="text-align: justify;">
The most common factors are stress, hunger, fatigue and hormonal changes. Women are more likely to have migraines around the time of their period and fewer in the second half of pregnancy and after the menopause. Nearly two-thirds of migraine sufferers say the condition is triggered by certain foods.</div>
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The chief culprit is the natural compound tyramine, which is found in processed meat, bananas, certain cheeses including Cheddar, blue cheese and Gouda, and alcohol, especially red wine.</div>
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Coumarin, which occurs in yeast – and therefore bread and pizza – is another known catalyst of a migraine attack. Other known triggers are the protein casein and compound choline, both found in whole milk and anything made from it.</div>
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Monosodium glutamate, found in soy sauce and used as a flavour enhancer although it itself is tasteless, has long been considered a no-no, though the scientific evidence remains inconclusive.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaxaur4LIzsFZYy7bhOs2pZgaCePNSnuGmzQyO7jTy3rq_6PBooxs04oPTAUu8dQsrKC9p0ZGtsCZziXCiDIG593EUTYu7mN1GdrtYVQ6UzXlYB6ohgNMNE2IjobMUU-VpSvLx384HBDAq/s1600/Could+a+vitamin+end+your+migraine+misery+4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Could a vitamin end your migraine misery?" border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaxaur4LIzsFZYy7bhOs2pZgaCePNSnuGmzQyO7jTy3rq_6PBooxs04oPTAUu8dQsrKC9p0ZGtsCZziXCiDIG593EUTYu7mN1GdrtYVQ6UzXlYB6ohgNMNE2IjobMUU-VpSvLx384HBDAq/s640/Could+a+vitamin+end+your+migraine+misery+4.jpg" title="Could a vitamin end your migraine misery?" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Red wine is an especially potent trigger</td></tr>
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PREVENTION</div>
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With no cure for migraine, the goal is to reduce the frequency, severity and duration of attacks. Medication is considered effective if it brings at least a 50 per cent reduction.</div>
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Chiropractic manipulation, massage and stress-reduction methods such as cognitive behavioural therapy may also help.</div>
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Famous sufferers include tennis star Serena Williams, singer Carly Simon, Elvis Presley, Charles Darwin and actors Ben Affleck, Whoopi Goldberg and Hugh Jackman.</div>
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Jackman once missed the chance to meet Tony Blair because he was vomiting during a migraine attack.</div>

Could a vitamin end your migraine misery?

The research suggests that rather than several causes there is only one cause for migraines FOR eight million British sufferers...

Pump up the iron: How to get all of your vital nutrients from your meat-free diet

<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNcZgrJwBoBA4N1G0cvCqrC8Cp4tCLUrym8klCDle0tv0eSci2RjTaCY_BfJzDuVA88OV8vQcd8QrH153uyqS0k2Bg6eOvtGCodAOiYGyBkmsi6R7c8n0p2IeQaooGvQtadrJ9dBQMRpA/s1600/Pump+up+the+iron-+How+to+get+all+of+your+vital+nutrients+from+your+meat-free+diet.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Pump up the iron: How to get all of your vital nutrients from your meat-free diet" border="0" height="378" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNcZgrJwBoBA4N1G0cvCqrC8Cp4tCLUrym8klCDle0tv0eSci2RjTaCY_BfJzDuVA88OV8vQcd8QrH153uyqS0k2Bg6eOvtGCodAOiYGyBkmsi6R7c8n0p2IeQaooGvQtadrJ9dBQMRpA/s640/Pump+up+the+iron-+How+to+get+all+of+your+vital+nutrients+from+your+meat-free+diet.jpg" title="Pump up the iron: How to get all of your vital nutrients from your meat-free diet" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vegetables such as spinach can give a healthy boost to iron levels</td></tr>
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WE all need iron in our diet for our bodies to make healthy red blood cells and to sustain our energy levels. </div>
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<section class="text-description">If you’re a vegetarian or reducing the amount of meat you eat there are still a lot of options. </section><section class="text-description">Surveys suggest that those most at risk of low levels are young women, because menstrual periods have a major influence on iron status, and children who have a greater requirement for growth and development. </section><section class="text-description"><strong>Are you getting enough? </strong></section><section class="text-description">If you’re low in iron you’re likely to be suffering from tiredness, have a pale complexion, feel cold and experience problems with concentration, which can be a particular issue for school-age children. </section><section class="text-description">You’re also more likely to pick up colds and infections because iron is needed for a healthy immune system. </section><section class="pull-quote on-right"><blockquote class="nointellitxt ctx_blocked" id="nointellitxt">
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If you’re low in iron you’re likely to be suffering from tiredness, have a pale complexion, feel cold and experience problems with concentration        </div>
</blockquote>
</section><section class="pull-quote on-right">
</section><section class="text-description"><strong></strong> </section><section class="text-description"><strong>What should I eat if I’m vegetarian?</strong></section><section class="text-description">Although red meat, poultry and fish provide an easy-to-absorb form of iron called haem, plant sources can make just as valuable a contribution. </section><section class="text-description">These include beans, peas and lentils, dark green leafy vegetables such as kale and watercress, wholegrains such as brown rice, pasta and wholemeal bread, nuts and seeds. </section><section class="text-description">In fact, by choosing wholegrain staples such as bread, pasta and rice you’ll be picking foods that are richer in iron than their white equivalents. </section><section class="text-description">There are also some surprising sources, including dried fruits such as apricots, prunes and raisins, as well as black treacle and even plain dark chocolate. </section><section class="text-description"> </section><section class="text-description"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh16CnVV_JCdDox3biia6fKpREh714RXM5r4_85NFkpKh-FJpvL5qsfCcWNdwKqs_uRmVkXSavKvys2gEgVvFXJdhNW1pOHffPbY4Uq9GuXYKLAGYTW-ZM0TpUvgnlTfeYKLCFhdFRmS_M/s1600/Pump+up+the+iron-+How+to+get+all+of+your+vital+nutrients+from+your+meat-free+diet+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Pump up the iron: How to get all of your vital nutrients from your meat-free diet" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh16CnVV_JCdDox3biia6fKpREh714RXM5r4_85NFkpKh-FJpvL5qsfCcWNdwKqs_uRmVkXSavKvys2gEgVvFXJdhNW1pOHffPbY4Uq9GuXYKLAGYTW-ZM0TpUvgnlTfeYKLCFhdFRmS_M/s640/Pump+up+the+iron-+How+to+get+all+of+your+vital+nutrients+from+your+meat-free+diet+2.jpg" title="Pump up the iron: How to get all of your vital nutrients from your meat-free diet" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dark chocolate is among one of the surprising sources that contains iron</td></tr>
</tbody></table>
</section><section class="text-description"><strong>How to get the most from your food </strong></section><section class="text-description">Making some crafty combinations can help you get the most out of these iron-rich foods. </section><section class="text-description">For example, vitamin C helps you absorb iron because it converts it into a more soluble form. </section><section class="text-description">Simply adding a handful of strawberries to a bowl of fortified breakfast cereal or enjoying a glass of orange juice alongside your cereal can increase iron uptake considerably. </section><section class="text-description"><strong>What to avoid</strong></section><section class="text-description">Just as some foods promote your absorption of iron, others can hinder it. </section><section class="text-description">Tea, for example, contains tannins that bind to iron, so it’s best to enjoy your cuppa away from your main meal or at least wait an hour after you’ve eaten. </section><section class="text-description"> </section><section class="text-description"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXGVXEqb0I1yXFnZPXnTl4CjpfW9neJxd3bNGWdCuJlYwc5QBhlvvU_waAbsXXDH9V5b43yxr8HDUrl_rK1FbR6icZAQTiyQ1D9VGOZ-Fp246UK2hGRqT6cM2cyU220tdZ3hCoXRqAp3I/s1600/Pump+up+the+iron-+How+to+get+all+of+your+vital+nutrients+from+your+meat-free+diet+3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Pump up the iron: How to get all of your vital nutrients from your meat-free diet" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXGVXEqb0I1yXFnZPXnTl4CjpfW9neJxd3bNGWdCuJlYwc5QBhlvvU_waAbsXXDH9V5b43yxr8HDUrl_rK1FbR6icZAQTiyQ1D9VGOZ-Fp246UK2hGRqT6cM2cyU220tdZ3hCoXRqAp3I/s640/Pump+up+the+iron-+How+to+get+all+of+your+vital+nutrients+from+your+meat-free+diet+3.jpg" title="Pump up the iron: How to get all of your vital nutrients from your meat-free diet" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tea can hinder your absorption of iron</td></tr>
</tbody></table>
</section><section class="text-description">Other foods, including wholegrains and legumes, contain compounds called phytates, which can affect how well you absorb the iron they contain. </section><section class="text-description">Once again, vitamin C can help because it binds with phytates, reducing their inhibitory effects. </section><section class="text-description">Similarly, beta-carotene, which is found in orange and yellow fruits and vegetables, helps reduce the effects of phytates, making iron more accessible. You can also minimise the phytates in grains, seeds and pulses by cooking. </section><section class="text-description"><strong>What about oxalic acid? </strong></section><section class="text-description">Thanks to a certain cartoon character most of us are familiar with the iron-rich qualities of spinach, although we’re often told that a compound called oxalic acid found in spinach, as well as other greens like chard, limits our ability to absorb its iron. </section><section class="text-description">However, recent studies have thrown doubt over the negative impact of oxalic acid on iron absorption. So it seems Popeye may have been right after all, so go ahead and follow his lead by enjoying a serving of spinach but maximise its benefits by combining it with vitamin C-rich foods like citrus fruits.</section><section class="text-description"><em>• Kerry Torrens is BBC Good Food’s nutritional therapist. This article originally appeared in BBC Good Food Magazine.  The Christmas issue is on sale now, priced at £4.25  </em></section><section class="text-description"> </section><div class="p402_hide htmlappend"><section class="text-description"><div style="display:none"></div><script language="JavaScript" type="text/javascript" src="http://admin.brightcove.com/js/BrightcoveExperiences.js"></script><object class="BrightcoveExperience" id="myExperience4583934680001">  <param name="bgcolor" value="#FFFFFF" />  <param name="width" value="648" />  <param name="height" value="365" />  <param name="playerID" value="4642305052001" />  <param name="playerKey" value="AQ~~,AAACT2hWexE~,QV-ElXQT89W7N55WKqUfIFkYgnSIYSaW" />  <param name="isVid" value="true" />  <param name="isUI" value="true" />  <param name="dynamicStreaming" value="true" />    <param name="@videoPlayer" value="4583934680001" /></object><script type="text/javascript">brightcove.createExperiences();</script></section></div><section class="text-description"><strong>Chickpea, tomato and spinach curry. This super-healthy vegan curry counts as two of your 5-a-day. </strong></section><section class="text-description">Ingredients: 1 onion, chopped; 2 garlic cloves, chopped; 3cm piece ginger, grated; 6 ripe tomatoes; ∏ tbsp oil; 1 tsp ground cumin and turmeric; 2 tsp ground coriander; pinch chilli flakes; 1 tsp Marmite; 4 tbsp red lentils; 6 tbsp coconut cream; 1 head of broccoli, broken into small florets; 400g can chickpeas; 100g bag baby spinach leaves; half a lemon; 2 tbsp toasted sesame seeds and chopped cashews Method: Put onion, garlic, ginger and tomatoes in a food processor and purée. Heat oil and add spices. </section><section class="text-description">Fry for a few seconds and add purée and Marmite. Bubble together for two minutes, then add lentils and coconut cream. Cook until lentils are tender, then add broccoli and cook for 4 minutes. Stir in chickpeas and spinach, squeeze over lemon and add sesame and cashew mixture. Serve with brown rice.</section>

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