Vitamin D deficiency is a major health problem in the UK.
During late Winter and Spring, up to 90% of the UK population are vitamin D deficient and these are the main causes:
Safe sun exposure
There are a number of factors therefore to consider for healthy vitamin D generation. Current guidelines suggest regular sun exposure from April to October, of no more than 15 mins, between the hours of 11am to 3 pm, (or half the time it takes for skin to become pink in the sun) with forearms, hands or lower legs uncovered, is adequate during these months to safely generate vitamin D stores. There are however many influencing factors as mentioned above. Also see link http://www.nhs.uk/Livewell/Summerhealth/Pages/vitamin-D-sunlight.aspx
Low Vitamin D and Health Conditions
Vitamin D deficiency results in abnormalities in calcium and phosphorus absorption and research has shown that without vitamin D only 10-15% of dietary calcium and 60% of phosphorus is absorbed. Low vitamin D therefore significantly impacts on bone health.
Current research shows:
Cancers; vitamin D decreases abnormal cell growth and has significant anti-inflammatory benefits. Many studies have suggested a link between low vitamin D levels and an increased risk of cancer, with the strongest evidence for colorectal cancer.
Heart disease; vitamin D offers a protective benefit and suppression of inflammation. Low vitamin D status has shown a 60% increase in heart disease and hypertension.
Type 2 diabetes; vitamin D sufficiency has been correlated with improved insulin management and a reduction in fasting glucose.
Depression; an increase in vitamin D status has shown an improvement in depression symptoms.
Fractures and falls; low vitamin D increases fracture risk in the elderly
Auto immune disorders; and particularly MS, type 1 diabetes, rheumatoid arthritis and auto-immune thyroid disease have all been correlated with low vitamin D.
Other conditions where improved vitamin D status is beneficial are; improved immunity, reduction in bacterial vaginosis, pelvic floor disorders and early age development of age related macular degeneration.
Laboratory Testing and Reference Ranges
Vitamin D status tests are available through the NHS or privately. Liquid chromatography mass spectrometry is the standard testing method and home kits for blood spot testing can be obtained from www.cityassays.org.uk http://www.vitamindtest.org.uk/ at a current price of £28 per test.
The current reference range from the Institute of Medicine for serum vitamin D is:
<30 nmol/L shows deficiency
30-50 nmol/L is inadequate
>50 nmol/L is sufficient
>75 nmol/L is ideal
Supplemental vitamin D
To know your vitamin D status is well worth the £28 test cost because supplementing (and careful sun exposure) can then be tailored to restore your levels to ideal for preventative health as well as disease reduction.
The ideal supplemental dosage should be established from test results and this is best done with the support of a Nutritionist or clinician. It will take several months to restore low levels to acceptable reference targets and then a maintenance dosage is ideal to ensure sufficient levels are maintained.
For more help with areas of health and nutrition contact your local Nutritionist on 01366 347452 (Jane Rose BSc NutMed, BANT, CNHC reg.) or call The Green Parrot, Health Food Store and Clinics, Market Place, Swaffham on 01760 724704
References
Adams J & Hewison M. Update in Vitamin D. J Clin Endocrinol Metab. 2010 Feb; 95(2): 471–478. Online access http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2840860/
Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357:266–81. [PubMed]
Nair R. & Maseeh A. Vitamin D: The “sunshine” vitamin. J Pharmacol Pharmacother. 2012 Apr-Jun; 3(2): 118–126. Online access http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/
The benefits of taking a fish oil supplement can seem like a never-ending list, so we have decided to make it simpler. We have summarised a few of the better known uses of fish oils here for you to read in an easy to understand list, so you can see what fish oils may be able to do for you.
Brain Activity – Fish oils are well known to aid brain activity and concentration. Children who struggle to concentrate have shown a difference in concentration levels when taking an Omega-3 supplement.
ADHD – Children with ADHD have shown a reduction of symptoms when taking a fish oil supplement.
High Blood Pressure – Some studies have shown that taking a fish oil supplement may help to reduce blood pressure in people who have a high blood pressure level.
Depression – Many scientific studies show that taking a fish oil supplement can be comparable to Fluoxetine in helping people dealing with the symptoms of major depression.
Inflammation – Fish Oils are commonly used to help reduce the symptoms of issues like arthritis, due to it’s anti-inflammatory effects. It’s is not known how this works, only that it might have an effect on cytokines which are linked to inflammation.
The acids found in fish oils are not naturally produced by the body, and therefore have to be taken through food. Fish oil supplementation can be helpful, especially to those who are not getting enough fish in their diet.
If you are vegetarian or vegan, flaxseed oil also contains Omega-3, and is a great alternative supplement for those who don’t want to take fish oils. Also, some phytoplankton supplements are great for getting some EFA’s.
It is worth noting that the effects of a fish oil supplement may take a few days to show. A wide range of supplements can be found in the Green Parrot.
http://examine.com/supplements/Fish%20Oil/
Following on from our blog about the sea and it’s benefits. We want to go into more detail about the supplements you can find from the sea. There are many different plants to be found under the sea, however it’s important to know what you’re getting and what it’s actually doing for you.
Kelp – First up is Sea Kelp. Sea Kelp is a vegetable that’s been eaten world wide for many many years, however it also has many health benefits. With research to show that taking kelp as a supplement can help with lower the chance of getting ovarian and breast cancer, protects against radiation poisoning, assist in weight management due to it’s metabolism boosting properties, helps in thyroid gland regulation due to it’s high levels of iodine and much more.
Green Lipped Mussel Oil – Green Lipped Mussels are a type of shellfish only found off the coast of New Zealand, they are green in appearance around the outer shell, given them what appears to be green lips. They were originally discovered as a supplement when a study on the Maori’s, and it was observed that the elderly, 70+, population, could still move about freely, mountain climbing and still showing no signs of arthritis. Due to their mineral salt structure being incredibly similar to that found in the human body, they have been know to help with a multitude of ailments, from aches and pains, to arthritis, immunity, fertility and a lot more.
Fish Oils – These are probably the most common sea supplement, and there’s a good chance you’ll have taken some form of these in your lifetime. Really the main thing we look for in fish oil is omega – 3. Because of fish oils high DHA, and EPA content, it has been shown to help with weight management, heart health, improving immunity, anti-inflammatory in the joints and much more.
If you’d like to know anymore about the sea supplements we’ve discussed above, please feel free to come in store and have a chat with us.
In Asia, seaweed is a popular cooking ingredient, used to provide a range of versatile textures and tastes, it is also rich in minerals which it gathers from the sea. Many consider seaweed to be a superfood as it is extremely nutritionally rich. Some popular seaweeds that we have at the Green Parrot include:
Sea Spaghetti
Sea spaghetti is rich in Magnesium and Potassium, so a good source of minerals which can benefit heart health and muscular health. Also, it is extremely low fat, so no need to worry about cholesterol levels! Sea spaghetti contains over 30g of fibre (per 100g) which makes it extremely good for you, especially those who are watching their weight. You can use sea spaghetti as a healthier alternative to normal spaghetti, to give your food an interesting range of textures and flavours.
Dulse
Dulse has a rich, smoky flavour, and has been likened to the flavour of bacon! It is high in Sodium, Vitamin A and Iron, so this seaweed is good for the blood and helping to maintain your immune system. Again, this seaweed is high in fibre and Potassium. Best used as a supplement to dishes to intensify flavours, or can be cooked and dressed with lemon, garlic and chilli to have as a healthy snack.
Wakame
Wakame has a silky texture and a low intensity flavour, so is a lovely supplement to soups and salads. On it’s own, it tastes great with some sesame seeds, salt and vinegar to provide a stunning side dish. Some of it’s health properties include it’s extremely high levels of Calcium, Magnesium and Sodium, which are great body-boosters and are beneficial for skeletal health too.
Agar
Agar is an amazing gelling agent derived from algae which can be used as a vegetarian alternative to gelatine. It is extremely high in fibre, some sources say as high as 80%! This makes it a great intestinal regulator. In cooking, it can be used for flans, cakes, and anything else that might instead use gelatine, and is a much healthier alternative.
http://atlantickitchen.co.uk/products/sea-spaghetti/
http://atlantickitchen.co.uk/products/dulse-seaweed/
http://atlantickitchen.co.uk/products/wakame-seaweed/
When we think of cherries you could be excused for casting your mind to a sugar laden, booze covered, red berry on the end of a cocktail stick, however cherries aren’t all made the same. The Morello Cherry, the cherry we buy by the punnet in the summer and quite often found decorating the top of a fruit cake at christmas, is a much sweeter variety of cherries making them absolutely delicious for us to eat. Because of their high fructose content, they contain much less nutritional value than their more sour brother, in comes the Montmorency cherry, this little sour berry is almost the opposite of it’s sweeter brother. Pop one of these in your mouth and you might not like the taste nearly as much, and they do take a little longer to used to the taste.
The difference between the two lies much deeper than just the taste though, the Montmorency cherry is commonly regarded a superfood of the 21st Century. First founded by the Romans along the black sea, the legionnaires carried the berries with them for sustenance, and introduced them to the rest of the Roman territories. The berries were then planted along the roads, and soldiers used the fruit for food, and the wood for repairing broken weapons and building new ones. Montmorency is now the most popular sour cherry in North America, used for jams and cherry pies.
This little red berry is packed with goodness, studies show that 60ml of Montmorency cherry juice a day can help reduce inflammation, perfect for sports recovery, ease the pain of arthritis and gout, protect against heart disease and certain cancers, reduce the risk of diabetes and insulin resistance syndrome, help maintain healthy sleep patterns, and cognitive brain function, and speed up recovery rates after intense training. What are you waiting for? It literally has something for everyone. Although the taste takes a little getting used to, when drinking the liquid. The benefits from drinking it are well worth it.
For more information regarding the research into Montmorency cherries, check out the The Cherry Report or go to http://www.cherryactive.co.uk for more information about Cherry Juice and capsules
This week, we have decided to celebrate all things cherry! Full of anti-oxidants, there is no end of benefits that can be found in them. Cherries fit into two main categories – sweet and sour. Sweet cherries are not as nutritionally rich as sour cherries, however they are much more palatable and still contain some amounts of fibre and Vitamin C.
Sour cherries have much higher nutritional values and some studies have shown that certain varieties can be really beneficial to our health. They are a good source of Vitamins C, A and Beta Carotene and are also well known for their high levels of anti-oxidants and Anthocyanins. Anthocyanins are known to help reduce inflammation and pain, as well as having many other benefits! Also, there has been an increase in the use of cherries such as Montmorency cherries to help treat Gout, due to it’s ability to help maintain a healthy Uric acid level.
Other benefits of cherries include it’s low fat and sodium levels, and high water and potassium levels – essentially this translates to it being a great fruit to help aid weight loss. Studies show this can help the metabolism and in turn help people to lose weight. Cherries also contain high levels of Melatonin which is a great anti-oxidant for neutralising free-radicals in the body, which can be extremely harmful to us! (The darker the cherry, the higher it is in anti-oxidants)
These are just a few of the benefits of cherries, which shows us exactly why they are considered a Superfood! For more information, look out for our Blog on Montmorency Cherries, being posted on Wednesday 26th September.
http://www.antioxidant-fruits.com/cherry.html