VITAMIN D & YOUR HEALTH.

This week’s installment is quite important and apt for the Summer!

Vitamin D recommendations in the UK (and in other Western countries) has been the subject of much debate and research. The new advice on vitamin D from Public Health England (PHE), says that children and adults over the age of one should have 10 micrograms (mcg) of vitamin D every day. This means that some people may want to consider taking a supplement.

Importance of Vitamin D:

Vitamin D helps to control the amount of calcium and phosphate in our bodies. Both are needed for healthy bones, teeth and muscles.

Sources of Vitamin D:

Vitamin D is found naturally in a small number of foods, including oily fish, red meat, liver and egg yolks. It's also found in fortified foods like breakfast cereals and fat spreads.

However, it's difficult for us to get the recommended amount of vitamin D from food alone. Our main source of vitamin D is from the action of sunlight on our skin. 

Vitamin D supplements:

You may need a Vitamin D supplement if you don’t get enough sunlight, remember food sources do not supply enough.

• Your body is usually able to get all the vitamin D it needs if you regularly expose enough bare skin to the sun, studies cannot estimate how long this needs to be as it depends on many factors. However, many people don’t get enough sunlight because they spend a lot of time inside. The use of sunscreen also blocks this process.
•  It’s also difficult for some people to get enough vitamin D from the sun during the winter.

The following people are more likely to be lacking in vitamin D:

·       People with darker skin. The darker your skin the more sun you need to get the same amount of vitamin D as a fair-skinned person. For this reason, if you’re Black, you’re much more likely to have vitamin D deficiency that someone who is White.

·       People who spend a lot of time indoors during the day. For example, if you’re housebound, or work nights.

·       People who cover their skin all of the time. For example, if you wear sunscreen or if your skin is covered up with clothes.

·       People that live in countries with fewer hours of overhead sunlight due to them being further away from the equator.

·       Older people have thinner skin than younger people and this may mean that they can’t produce as much vitamin D.

·       Infants that are breastfed and aren’t given a vitamin D supplement. If you’re feeding your baby on breast milk alone, and you don’t give your baby a vitamin D supplement or take a supplement yourself, your baby is more likely to be deficient in vitamin D.

·       Pregnant women.

·       People who are very overweight (obese).

Vitamin D deficiency:

The truth is that it’s extremely difficult to tell whether you have a vitamin D deficiency. The only way to be absolutely sure is to take a blood test. Most people with a vitamin D deficiency won’t be aware of it. It doesn’t usually produce noticeable symptoms.

If you are vitamin D deficient, you may experience:

·       muscle/joint pain and weakness

·       bone pain

·       tiredness or fatigue

·       depression

Consequences of low Vitamin D levels:

Vitamin D deficiency is linked with an increased risk for serious diseases. Reduced levels are associated with cancer, cardiovascular disease, osteoarthritis, and autoimmune disorders. Deficiency is also linked with multiple sclerosis, type 1 diabetes, and even depression.

Recommended next steps:

Examine your risk factors – to see how likely it is that you are deficient, then check with your doctor. A simple blood test can help you figure out your next steps. Your GP will either prescribe Vitamin D supplements or  recommend you buy them over the counter.

Either way you should be careful to follow the prescribers’ / manufacturers direction.

If you need more information please feel free to inbox me at foodforpurpose@gmail.com, or contact your Healthcare professional for advice.

http://www.nhs.uk/news/2016/07July/Pages/The-new-guidelines-on-vitamin-D-what-you-need-to-know.aspx

https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/537616/SACN_Vitamin_D_and_Health_report.pdf

FOOD OF THE WEEK - PALM OIL: PART 2

In the previous blog on Palm oil,  I attempted to clarify the differences between Palm oil (red oil) which is rich in nutrients; and Palm kernel oil. Red palm oil is possibly the richest dietary source of provitamin A carotenes (beta-carotene and alpha-carotene). It has 15 times more provitamin A carotenes than carrots and 300 times more than tomatoes. (Egbuehi,2006) These are cardio-protective and protect the cells against damage from ‘free radicals’ which can cause abnormal cells in the body.

It’s important to say – as I always do – that all fats, whether high or low in other nutrients, are dense in caloric value (9 calories per gram) which can cause us to accumulate fat if we eat too much of it.

Another important point to appreciate about red palm oil is its stability. Being a predominantly saturated fat it is quite solid until about 75 degrees Fahrenheit after which it melts. The oil is known to retain most of its nutrient content after being to a medium temperature.  However, all oils (including red palm) are harmful to the body when heated to high temperatures close to their smoking point. So all you lovers of smoking palm oil for dishes like Ayamase and other culinary delights – please take note. The carotenes are often lost at such high temperatures and you may be doing more damage to your bodies on the whole.

Palm Kernel oil:

Let’s go to the oil which comes from the Kernel of the Palm fruit. Palm kernel oil is extracted from the palm seed and has a fatty acid composition that is very similar to coconut oil – high in medium-chain fatty acids and with a total saturated fat content of over 80 percent.

Please visit my blog on Coconuts (http://foodforpurpose.blogspot.co.uk/search?q=coconut+oil)

Palm kernel oil lacks the nutritional benefits as the red oil; it also needs to undergo greater processing to extract the oil. 

Palm kernel oil is not organically produced because it requires heavy duty chemical solvents to extract the oil.  It is used commercially because it is fairly cheap to produce and is also a ‘shelf stable’ fat used in many packaged foods.  It is deemed a less healthy fat as it has the tendency to raise LDL cholesterol and lacks the other nutrients found in red palm oil.

Fractionated palm oil:

In basic terms this is when the palm kernel oil is further separated and filtered so that there is a distinct solid form and a liquid form.
Food manufacturers favour fractionated palm oil due to its stability and high melting temperature – its cheap too! Since it’s more solid and resistant to melting, fractionated palm oil coats many chocolate products and other food items that could be compromised due to heat.

Watch out because many foods contain fractionated palm oil to maintain consistency. Fractionated palm oil contains a higher percentage of saturated fat than normal palm oil. Due to processing methods, fractionated palm oil may contain varying levels of saturated fat, making it difficult for consumers to know exactly what they’re eating.  

According to the American Heart Association, saturated fats raise blood cholesterol levels, in turn increasing the risk of heart disease and stroke. (American Heart Association; 2016)

Here is the deal in summary:

·      All Palm oil is cholesterol free

·      Red palm oil contains high levels of Vitamin A and Vitamin E derivatives which are beneficial

·      Enjoy moderate amounts of red palm oil

·      Don’t overheat or smoke it palm oil

·      Palm kernel oil in used popularly in packaged food – it is high in saturated fats – eat in moderation

·      Fractionated palm oil helps foods -  like chocolate, maintain their shape (by not readily melting)

And finally, finally  – the palm fruit tree has many other  uses:

The leaves of palm fruits are used for making brooms and roofing materials. The thicker leaf stalks are used for walls of village huts. The bark of the palm frond is peeled and woven into baskets while the trunk can be split and used as supporting frames in buildings.

Palm wine

This comes from the sap tapped from the female flower. Palm wine is a rich source of yeast. The palm wine if allowed to ferment can then be distilled into a local gin.

Red palm oil has been hailed as a healing elixir of many years – it has been used for many skin disorders and to promote a healthy glow. It has been used widely for the hair as well.

http://www.neoda.org.uk/palm-oil-propertieshttp://articles.mercola.com/herbal-oils/palm-oil.aspx   http://www.shape.com/healthy-eating/diet-tips/ask-diet-doctor-palm-oil-primer

Food of the Week - PALM OIL

Our food of the week -  Palm oil, has for a while been the topic of much discussion, controversy and possible confusion.

Many consumers - particularly Africans are seek an understanding of the key health messages around Palm oil.

Ok, so let’s get stuck in by firstly laying down some basics:

Palm oil is not to be confused with Palm kernel oil. As I mentioned in my post yesterday – Palm oil is extracted from the Palm fruit – which grows on palm trees in the tropics in bunches. Ripe palm fruit are a deep lush reddish – orangey colour, they look like oversized grapes!

Palm kernel oil –  is extracted from the kernel or the ‘nut’ of the palm fruit. This is the inner most part of the fruit.

 Palm fruit oil (aka red oil) is derived from the fleshy orange part of the fruit. The oil is traditionally a deep red-orange colour. That is if it is unrefined.

The illustration below captures the different parts of the palm fruit and where the oil extract stems from:

Though both types of palm oil come from the palm fruit; there are fundamental differences in appearance and nutritional and chemical properties.

Red Palm oil –contains high amounts of saturated fat, vitamins, and antioxidants and phytonutrients. The red colour actually comes from carotenes such as beta-carotene and lycopene - the same nutrients that give tomatoes and carrots and other fruits and vegetables their rich red and orange colours.  Carotenes are valuable nutrients and powerful antioxidants.

They are also important because the body can convert them into Vitamin A, an essential nutrient. Vitamin A deficiency can cause blindness, weaken bones, lower immunity and adversely affect learning ability and mental function.

Palm kernel oil is derived from the seed of the palm fruit. Palm kernel oil is lighter in colour.  In many cases the kernel oil is further refined, and it is known as ‘white palm oil or fractionated palm oil. It is used for frying in chip shops and is used in baked products such as pastry and biscuits.

Red Palm oil – contains high amounts of saturated fat, vitamins, and antioxidants and phytonutrients. The red colour actually comes from carotenes such as beta-carotene and lycopene - the same nutrients that give tomatoes and carrots and other fruits and vegetables their rich red and orange colours.  Carotenes are valuable nutrients and powerful antioxidants.  They are also important because the body can convert them into Vitamin A, an essential nutrient. Vitamin A deficiency can cause blindness, weaken bones, lower immunity and adversely affect learning ability and mental function.

In terms of composition these oils differ in that Palm kernel oil is about 80% saturated fat. Palm fruit oil is about 37% is monounsaturated fat, 50 percent saturated fat, and 9 percent is polyunsaturated fat.  In it’s unrefined form palm fruit oil is reddish or golden. This richness in colour indicates the presence of the carotenoids, which the body converts into vitamin A. Palm fruit oil is pretty impressive as it also contains high levels of Tocotreinols, which is basically a form of vitamin E.

The profile of fat in palm fruit indicates a more beneficial lowering effect on LDL cholesterol. This along with the powerful antioxidant (protective) properties of the red oil  - makes it a pretty potent food source when it comes to health.

Dr. Albert Egbuehi (2006) of the Department of Biochemistry, College of Medicine University of Lagos said: "Red palm oil is the richest dietary source of provitamin A carotenes (beta-carotene and alpha-carotene). It has 15 times more provitamin A carotenes than carrots and 300 times more than tomatoes. This has made it a valued resource in the treatment of Vitamin A deficiency." "Just one teaspoon a day of red palm oil supplies children with the daily recommend amount of Vitamin A. Nursing mothers are encouraged to supplement their diet with palm oil to enrich their milk with the vitamin," he stressed.

So that’s our first deep dive – excuse the pun – into Red palm oil

Don't forget that quality and quantity of fat intake matter - if you eat too much of any fat, you risk becoming overweight. Even if it is a 'beneficial' fat.

Watch out for part 2 which will review Palm kernel oil and the process of refining upon the potent properties of Palm oil.

REFERENCES:

 http://www.neoda.org.uk/palm-oil-properties

http://articles.mercola.com/herbal-oils/palm-oil.aspx

   http://www.shape.com/healthy-eating/diet-tips/ask-diet-doctor-palm-oil-primer

Food of the Week - GARLIC : part 1

Garlic grows underground in the form of a bulb, from which long green shoots emerge from the top while its roots extend downward.

The garlic bulb is covered in a papery skin which is inedible. The bulb, or head, is in turn comprised of individual sections called cloves. The cloves are themselves enclosed in the same paper like skin, and the pale yellowish flesh within is the part of the garlic that is used in cooking.

Garlic is a strong smelling vegetable. Garlic’s close relatives include the onion, shallot, leek and chive.

I have been reviewing the wealth of evidence for the uses of garlic; I will be sharing my findings later this week.

Let’s first take a closer look at this small, but potent bulb called garlic.

Looking at the nutritional breakdown: a clove of garlic is about 3 calories.  Garlic contains vitamins C and B6, manganese, selenium and other antioxidants

The main interest in garlic is its other effects on health; this is thought to be attributed to a compound called Allicin and a group of chemicals called Organosulphurs.

Allicin is a powerful antioxidant. Antioxidants are chemical compounds that protect cells against the effects of free radicals (molecules produced when the body breaks down food or is exposed to pollutants such as tobacco smoke or radiation). Free radicals can damage cells and may play a role in heart disease, cancer, and other medical conditions.

Organosulphurs on the other hand, are thought to play an active anti-cancer, antihypertensive role in the body. Supporters of this ‘superfood’ property of garlic as a health food, say that it helps prevent heart disease, lower cholesterol and decreases your risk of certain types of cancer, in addition to helping lower high blood pressure.

To be honest, opinions conflict over the evidence for garlic as an effective treatment for high blood pressure – with some studies being inconclusive or with little evidence.

Typically, garlic must be crushed or chopped in order to stimulate the process that converts Allicin into the beneficial form. Once the garlic is cut, the Allicin in garlic loses potency rapidly and will disappear within about an hour of chopping.

So, actually the best way to eat garlic is to take a whole, fresh clove, chop it, smash it or press it, wait a few minutes for the reaction to occur, and then eat it! If you use jarred, powdered, or dried garlic, you will not get all the benefits that fresh garlic has to offer.

http://www.naturalnews.com/025821_garlic_antioxidant_cancer.html#ixzz47X4SMWBE

http://www.todaysdietitian.com/newarchives/082508p50.shtml

Food of the Week - COCONUT - Part 2

It’s amazing that coconuts are the centre of many weird and wonderful dietary claims from healing ulcers, weight loss and treatment of impotency; to increasing your IQ.

It is important that you are aware of the truth about coconut oil so that you are not a victim of misinformation.

Characteristics of Coconut oil?

Coconut oil comes from the extract from the flesh of mature coconuts. It is generally liquid above 25°C. Coconut oil is a very stable oil and tolerates really high cooking temperatures. When it reaches high cooking temperatures it does not produce harmful chemicals either. The reason that Coconut oil has such a tolerance is due to its saturation levels.

Coconut oil is high in saturated fat – and by now you know that high levels of saturated fats raise LDL cholesterol (bad cholesterol) levels and increase the risk for heart disease risk.

Closer look at coconut oil:

Coconut oil is made up of various fatty acids. I don’t want to bore you with chemistry, but this bit is important!

 In basic terms  fatty acids are chains of carbon with hydrogen atoms attached to them and an “acid” group at one end of the molecule. Individual fatty acids serve different purposes in the body.

Saturated Fatty Acids (SFA) are named so because the carbon atoms in these fatty acids are fully loaded with hydrogen, thus forming straight chains. Saturated fatty acids stack tightly and are quite rigid –  butter is a good example of this -  solid at room temperature.

Many saturated fatty acids increase blood cholesterol levels and for that reason have been considered less healthy. However, this point is controversial as some saturated fatty acids do not raise blood cholesterol.

  In coconut oil there are various  fatty acids assembled in groups called triglycerides. The actual chain length of the fatty acids in oils is important. Coconut oil contains a significant amount of what we call Medium chain triglycerides (MCT)  – which are thought to be metabolised differently from other SFAs. MCT has been seen to have minimal effect on LDL cholesterol. Some even say that because the MCT is metabolised in such a unique way, it is less harmful in terms of total fat intake.

Here is my take - Think about your heart and think about purpose before gulping down lots of coconut oil.

Remember all fat has the potential to make you fat. Excess body fat puts you at risk of obesity and several chronic illnesses.

There is a lot more studying to be done in humans to support the claims about coconut oil . Even virgin coconut oil should be eaten in moderate amounts.

The conclusion of the matter – avoid excess saturated fats –  by all means use coconut oil in your diet – but not as your primary source of fat. Monounsaturated fats are healthier and have been shown to decrease LDL Cholesterol levels.

http://www.livestrong.com/article/408393-which-is-better-coconut-oil-or-olive-oil/

http://www.seedguides.info/coconut-milk/

http://www.quickanddirtytips.com/health-fitness/healthy-eating/know-your-nutrients/how-does-coconut-oil-affect-cholesterol?page=1

http://www.fatsoflife.com/fats-and-health/fat-basics/

FOOD OF THE WEEK - COCONUT - Part 1.

Ok,  so let’s get down to business on the topic of coconuts.

The coconuts we buy in shops do not resemble the coconut you find growing on a coconut palm.

 A ‘young’ coconut has three layers:

• ·      The outermost layer, which is typically smooth with a greenish colour, is called the exocarp.
• ·      The next layer is the fibrous husk, or mesocarp, which ultimately surrounds the hard woody layer called the endocarp.
• ·      The endocarp surrounds the seed. 

Generally speaking, when you buy a coconut at the supermarket, the exocarp and the mesocarp are removed and what you see is the endocarp – basically the seed!

Green or ‘young’ coconuts are commonly served with their tops sliced off, and the water inside consumed with a straw. This is known as coconut water, which is very different from the coconut milk. The flesh of the young coconut is tender and translucent – a bit jellyish; it can be scraped out and eaten as part of a fruit salad. 
Brown or mature coconuts are commonly sold with the already brown dried husk removed. The flesh at this stage has become more firm and opaque white.

So what’s the difference between coconut milk and coconut water?

Coconut milk: flesh (the white part) is grated and soaked in hot water. The coconut cream rises to the top and can be skimmed off. The remaining liquid is squeezed through a cheesecloth to extract a white liquid that is coconut milk. By repeating this process, the coconut milk becomes thinner.

Coconut water: The cavity of the coconut is filled with coconut water – which is sterile until opened. The coconut water is clear, colourless and contains a little carbohydrate, fibre, protein, antioxidants, vitamins & minerals – and provides an isotonic electrolyte. It is particularly high in potassium and sodium and extremely low in fat. In 250 mls, there are less than 60 calories. Coconut water is currently in vogue, it is used in some isotonic sports drinks.

Coconut Milk Nutritional Information

As well as being very high in saturated fat (which raises LDL cholesterol – a risk for heart disease and other diseases), Coconut milk contains quite high levels of some  crucial minerals like particularly potassium. It also contains a significant amount of Vitamin C and E. In 200ml of coconut milk there is approximately:

 13 g carbohydrate, 5g fibre, 5 g protein and 57 g fat – which is mainly saturated fats. 200ml of coconut milk can provide about 552 calories, which means that coconut milk is very high in calories and hence, should be consumed in small amounts. Coconut milk is low in lactose and easier to digest for those with lactose intolerance.

Coconut milk is high in saturated fat and some components of this fat are thought to be more easily metabolised by the body. Several clams about the ‘powers’ of Coconut milk have been published, these include :  anti-carcinogenic (anti cancer), anti-microbial, anti-bacterial, and anti-viral. Many of these claims require good studies to support them.

Watch out for the next coco-blog – where we will delve further into the nutritional properties of coconut oil.

Food for Purpose - YAM part 2.

All things Yam are still very much the order of the day.

I thought I would deal with a few questions I have been asked about yam.

 I hope you find this helpful

Is yam fattening?

Yam is low in fat. It is a starchy carbohydrate, which if you eat in large amounts, will provide excess calories from carbohydrate. If these calories are not burned you will gain excess weight. If you are seeking to lose weight it is worth looking at decreasing your carbohydrate load and increasing vegetable portion of your meals. (by this I mean ‘fat free’ vegetables) A medium sized slice of boiled yam is about 135-150kcal. Yam can be part of a healthy dietary intake.

Why does yam have that funny bitter taste?

Generally immature tubers contain bitter chemicals called alkaloids. Some of these water soluble alkaloids can be poisonous and harmful causing numbness, vomiting and even death. There is a particular yam called ‘Bitter yams.’ They are not usually eaten unless there is a scarcity of food. They are known to have medicinal properties.

Why does it itch when you cut yam?

The calcium oxalate crystals present in yam peel is thought to be responsible for causing the itching sensation when it contacts the skin. When peeling yam care should be taken – it has been  recommended that gloves are worn, or just simply rubbing your hands with oil to protect them before peeling yam.

What is the best way to cook yam?

There are numerous ways to cook yam. Most commonly it is boiled in salt water. To be honest no particular cooking method favours another. What does make a difference is what we add to the yam.. Avoid adding too much fat or sugar to your yam adds extra calories. Yam is a low fat food – we need to be careful to keep it that way. Yam can be fried, boiled, stewed, grilled, pounded, roasted, mashed  and even turned into yam flour! Portion control is crucial when serving yam – too much yam can lead to weight gain, especially if you are not physically active.

Is it true that Japanese yam can be eaten raw?

Japanese yam, unlike its African brethren can be eaten raw. The whole tuber is briefly soaked in vinegar-water solution to neutralize the irritant oxalate crystals that found in their skin. It is then cut into small slices or grated and added to foods.

https://books.google.co.uk/books?id=TmHmKGKr9rUC&pg=PA243&dq=alkaloids+in+yams&hl=en&sa=X&ved=0ahUKEwjT5taE347MAhXEiQ8KHRgwAKoQ6AEIIzAB#v=onepage&q=alkaloids%20in%20yams&f=false