Do I need vitamin supplements?

Do we really need vitamin supplement?
Do we really need vitamin supplement?

Most people don’t need to take vitamin supplements and are able to get all the vitamins and minerals they need by eating a healthy, balanced diet.

Vitamins and minerals are essential nutrients, such as ironcalcium and vitamin C, that your body needs in small amounts to work properly.

Many people choose to take supplements, but taking too much or taking them for too long could be harmful. The Department of Health recommends certain supplements for some groups of people who are at risk of deficiency. These are described below.

Folic acid supplements in pregnancy

All women thinking of having a baby should have a folic acid supplement, as should any pregnant woman up to week 12 of her pregnancy. Folic acid can help to prevent neural tube defects, such as spina bifida.

Read more about vitamins, supplements and nutrition in pregnancy.

Vitamin D supplements

The Department of Health recommends that everyone over the age of five (including pregnant and breastfeeding women) should consider taking a daily vitamin D supplement, particularly between October and March.

Some groups of the population are at greater risk of not getting enough vitamin D than others, including:

babies from birth to the age of one, (including breastfed babies and formula fed babies who have less than 500ml a day of infant formula)

all children aged between one and four

people who aren’t often outdoors – for example, those who are frail or housebound, in an institution such as a care home, or if they usually wear clothes that cover up most of their skin when outdoors

These people should take daily vitamin D supplements, to make sure they get enough.

Read more information about vitamin D.

Supplements containing vitamins A, C and D

All children aged six months to five years should take a supplement containing vitamins A, C and D. This is a precaution because growing children may not get enough of these vitamins – especially those not eating a varied diet, such as fussy eaters.

Your GP may also recommend supplements if you need them for a medical condition. For example, you may be prescribed iron supplements to treat iron deficiency anaemia.

Effervescent tablets: salt advice

Effervescent (fizzy) vitamin supplements or effervescent painkillers can contain up to a gram of salt per tablet. Consider changing to a non-effervescent tablet, particularly if you have been advised to watch or reduce your salt intake.

Kimchee – What are the health benefits of kimchee!

Kimchee - what are the benefits to our health
Kimchee – what are the benefits to our health

Never heard of kimchee?  Then let me be the one to introduce you this really amazing (and healthy) food.

But before I start I should explain that my love of kimchee is about 25 years old now.  It started in a sadly long defunct restaurant in South Wimbledon, London whose name escapes me for the moment. (It was great and real shame it closed.)

The evening we went (a Saturday I think) my eating life changed.  For the first time I tried Kimchee – the spicy fermented cabbage which is the hallmark of Korean food.    Talking to the gentleman who ran the place I was told that there are around 100,000 different types of fermented and picked vegetable dishes on the peninsula.  It was then a decided (by my wife and I) that our next holiday had to be to Korea. When we went we find it was (and still was on subsequent visits) a paradise for those who love hot and tasty food, wonderful people, great scenery and some of the finest sights in Asia.  (Ad for Korea over but do go… you won’t regret it).

Back now to the discussion of kimchee and why it is good for you.

As you may have picked up fermented foods (such as sauerkraut) are the fashion of the moment.  Kimchee comes into this category of tasty things.

The first point is that kimchi (an alternative spelling) is low in calories and high in fibre which makes it a great part of a weight loss program!

Secondly it is very high in vitamins.  In particular vitamin A, vitamin B1, vitamin B2 and vitamin C.  I’m told that the vitamin C content is upped by the fermentation process.

Kimchee is also a great source of antioxidants.  You can read up about the benefits of anti-oxidants at our previous blog.

But most importantly it is probiotic.  According to the NHS “Probiotics are live bacteria and yeasts promoted as having various health benefits. They’re usually added to yoghurts or taken as food supplements, and are often described as ‘good’ or ‘friendly’ bacteria.”  Again we have a whole blogful of data here on probiotics.

So what is Kimchi useful for health-wise?

  1. Diabetes comes to mind. Koreans, it seems, have a lower incidence than say the
    Kimchi - why it is great for you
    Kimchi – why it is great for you

    US and this has been attributed to the kimchi in the diet.  And it does help reduce blood sugar levels.

  2. Yes I was a bit surprised by this as well!  But again the great bacteria produced by eating kimchee do their job!
  3. Lowers cholesterol. Now kimchi has a high level of garlic which may well help reduce Cholesterol.
  4. Boost the immune system.
  5. General digestive health including bowel problems. Here both the fibre and the bacteria come into play.
  6. Aids weight loss and helps fight obesity!
  7. Anti-aging properties. Collagen produced by the bacteria helps keep you skin in tip top condition!

So where can I get kimchee?  Well these days a lot of supermarket chain sell it otherwise specialist Asian stores are your beast!

Otherwise you might even want to consider making your own.  Here is the recipe I use.

PS  I should mention that kimchi smells quite strong.  So both my wife and I have had complaints when we have taken it into work.

PPS It is not just vegetables which are fermented.  I once tried fermented fish guts.  You should too.

 

 

Pomegranate: superfood or fad?

Pomegranate: superfood or fad?
Pomegranate: superfood or fad?

Pomegranate and its distinctive ruby-red jewel-like seeds have been used for medicinal purposes for thousands of years.

The Middle Eastern fruit is claimed to be effective against heart disease, high blood pressure, inflammation and some cancers, including prostate cancer.

Pomegranate is a good source of fibre. It also contains vitamins A, C and E, iron and other antioxidants (notably tannins).

We’ve teamed up with the British Dietetic Association (BDA) to examine whether the health claims made about the fruit are supported by the evidence.

The evidence on pomegranates

Can pomegranate strengthen bones?

2013 study found evidence that pomegranate strengthened bones and helped prevent osteoporosis. The catch was the study involved mice, not humans.

While the biology of mice and humans are surprisingly similar, we can never be sure that these results will be applicable to us.

Does pomegranate juice slow prostate cancer progress?

One small study from 2006 found that drinking a daily 227ml (8oz) glass of pomegranate juice significantly slowed the progress of prostate cancer in men with recurring prostate cancer. This was a well-conducted study, but more are needed to support these findings.

more recent study from 2013 looked at whether giving men pomegranate extract tablets prior to surgery to remove cancerous tissue from the prostate would reduce the amount of tissue that needed to be removed. The results were not statistically significant, meaning they could have been down to chance.

Can pomegranate reduce carotid artery stenosis?

A good-quality study from 2004 on patients with carotid artery stenosis (narrowed arteries) found that a daily 50ml (1.7oz) glass of pomegranate juice over three years reduced the damage caused by cholesterol in the artery by almost half, and also cut cholesterol build-up. However, these effects are not clearly understood and the study did not say what the results mean for conditions such as stroke.

Is heart disease prevented by pomegranates?

A well-conducted trial from 2005 on 45 patients with coronary heart disease demonstrated that a daily 238ml (8.4oz) glass of pomegranate juice administered over three months resulted in improved blood flow to the heart and a lower risk of heart attack. The study did not say what the results mean for conditions such as heart attacks, and with such a small trial the positive results reported could be down to chance.

The dietitian’s verdict on pomegranates

Alison Hornby, a dietitian and BDA spokesperson, says the evidence around the health benefits of pomegranates are inconclusive.

She says: “Research suggests there may be a benefit, but we’ve not shown it yet. The studies that have found an improvement in existing health conditions were very small and more investigation into the role pomegranate plays in these improvements is needed.

“A 150ml glass of pomegranate juice counts as one of your 5 A Day. Make sure to avoid brands with added sugar. You could also add pomegranate seeds to cold dishes and salads. It’s a healthy and appetising way to increase the nutritional value of your meal.”

What are superfoods? This is eye opening


Superfoods
Superfoods

What are superfoods?

We examine the evidence behind the health claims of 10 of the most popular so-called superfoods.

So-called, because there is no official definition of a “superfood” and the EU has banned health claims on packaging unless supported by scientific evidence.

But that hasn’t stopped many food brands from funding academics to research the health benefits of their product.

The superfood trend exploits the fact that healthy lifestyle choices, including diet, can reduce our risk of chronic diseases like heart disease, stroke and cancer.

The food industry wants to persuade us that eating some foods can slow down the ageing process, lift depression, boost our physical ability, and even our intelligence.

Many of us want to believe that eating a single fruit or vegetable containing a certain antioxidant will zap a diseased cell.

The problem is that most research on superfoods tests chemicals and extracts in concentrations not found in the food in its natural state.

Garlic, for example, contains a nutrient alleged to help reduce cholesterol and blood pressure. But you’d have to eat up to 28 cloves a day to match the doses used in the lab – something no researcher has yet been brave enough to try.

Foods that have been elevated to superfood status in recent years include those rich in antioxidants (such as beta-carotene, vitamins A, C, E, flavanoids and selenium) and omega-3 fatty acids.

Antioxidants are chemicals thought to protect against the harmful effects of free radicals, which are chemicals naturally produced in every living cell and known to cause cell damage.

However, evidence about this and other health benefits of antioxidants is inconclusive. In a review of the scientific evidence in 2011 (PDF, 188kb), the European Food Safety Authority (EFSA) found no evidence that the antioxidant action on free radicals observed in the lab was of any benefit to human health.

On the other hand, some research suggests that certain antioxidant supplements may be harmful (PDF, 2.72Mb).

While the concept of a “miracle food” remains a fantasy, it’s pretty well-established that obesity and alcohol are the two most common causes of major long-term illness and increased risk of premature death.

Importance of a balanced diet

Diet plays an important role in our health, but there is concern that too much focus on individual foods may encourage unhealthy eating.

“No food, including those labelled ‘superfoods’, can compensate for unhealthy eating,” explains Alison Hornby, a dietitian and spokesperson for the British Dietetic Association (BDA).

“If people mistakenly believe they can ‘undo’ the damage caused by unhealthy foods by eating a superfood, they may continue making routine choices that are unhealthy and increase their risk of long-term illness.”

Dietitians avoid the term “superfood” and prefer to talk of “super diets”, where the emphasis is on a healthy, balanced diet, rich in fruit and vegetables and wholegrain foods.

There is good evidence that the Mediterranean diet can reduce the risk of some chronic diseases and increase life expectancy.

This diet includes plenty of fruit and vegetables, olive oil and legumes, and less meat and dairy foods than the typical Western diet.

Hornby says: “When it comes to keeping healthy, it’s best not to concentrate on any one food in the hope it will work miracles.

“All unprocessed food from the major food groups could be considered ‘super’. All these foods are useful as part of a balanced diet.

“You should eat a variety of foods, as described by the eatwell plate, to ensure you get enough of the nutrients your body needs. Focusing on getting your five portions of fruit and vegetables a day is a perfect way to start.”

We’ve teamed up with the BDA to look at the best available research to see if the health claims of 10 popular “superfoods” add up. Click on the foods listed below to see the evidence:

Ghee – how to make your own superfood at home.

As many of you know we are very interested in natural treatments here at Patient Talk. So we are delighted to share with you Elizabeth Johnson’s fantastic recipe for ghee.

Ghee has long been a vital ingredient in Ayurvedic medicine. So it is great to be able to tell you how to make it yourself!

But what are the benefits of Ghee. Well specialists in Ayurveda tell us:-

a) Ghee is high in vitamins A and E
b) Contains anti-oxidants
c) May help with Crohn’s and ulcerative colitis

Do you know of other health giving properties of Ghee? If so please feel free to share a few in the comments section below.

You may also be interested in Ms Johnson’s previous recipe for Turmeric milk which you can find here.


Making your own Ghee
Making your own Ghee