Tag: Nutritional Information

Veganuary Nutrients

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For those who are trying Veganuary for the first time, or for those who have been vegan for a while now, there are specific nutrients that can be lacking in a vegan diet if not carefully planned. Here I outline a few of the key nutrients commonly found to be lower in those consuming a fully plant-based diet.

Firm tofu can be a source of calcium

Calcium

For the majority of people, calcium comes from milk and dairy products. If you are following a purely plant-based diet, make sure you dairy alternatives are fortified with calcium. Other sources of calcium include dark green leafy vegetables, nuts such as almonds and firm tofu which has been set with either calcium sulphate or calcium phosphate. Silken tofu, which is soft and unset, contains much less calcium per serving, and those set with non-calcium products (e.g. seaweed or magnesium sulphate).

Recommended intakes of calcium are 700mg/d for women and 800mg/d for men aged 18-65 years.

Why not try some of my high calcium recipes which use calcium set tofu, or fortified dailry alternatives:

Iodine

Use iodine fortified dairy alternatives

The richest iodine containing foods are white fish, in particular cod and haddock, as well as scampi, however, the best source of dietary iodine comes from milk and dairy products due to farming practices. Replacing milk with a dairy alternative which has been fortified with iodine is a good option, but not all alternative milks are fortified, so it’s best to check the label. Other dietary sources of iodine include seaweed, but the concentration of iodine varies, with some varieties of seaweed containing very high concentrations and therefore it is not recommended for pregnant women.

Iodine recommendations are 150mg/d for adults, and 200mg/d for pregnant and breastfeeding women.

Here are some recipes you can use iodine fortified dairy alternatives with:

Iron

There are two main sources of dietary iron; haemiron and non-haem iron. Haem-iron is found in animal products such as meat, in particular red meat and offal, poultry and fish. This form of iron has a higher bioavailability (the ability for your body to absorb it) with particular ference to the red meat and offal. Non-haem iron is found in plnat-based foods and tends to be less bioavailable, despite being more abundant in our diets. Non-haem iron food sources include grains, pulses, beans, nuts, fruits and vegetable.

Beans can be a good source of dietary iron

Non-haem sources of iron can actually benefit from being consumed with a food containing vitamin C. This is because vitamin C increases the absorption of non-haem iron, so including some fruits such as citrus fruits and berries, or green leafy vegetables may increase iron uptake in a purely plant-based diet.

Try some of my iron containing recipes such as:

Vitamin B12

Add a sprinkle of nutritional yeast

Vitamin B12 is a water soluble vitamin which plays an important role in energy production and together with folate and vitamin B6 is required for the maintenance of normal blood homocysteine levels, as well as ensuring your brain and nerve cells function properly. B12 food sources are predominantly animal derrived, with meat, fish, cheese and eggs being main contributors. Plant-based sources include fortified cereals, fortified dairy alternatives and yeast extracts such as Marmite. Additionally, some mushrooms contain B12 and will proudly state this on their packaging.

Try some of my B12 containing recipes:

Omega-3 Fatty Acids

Swap almonds of omega-3 containing walnuts

This nutrient is synonymous with oil fish such as salmon and mackerel. However, on a vegan diet these foods are excluded from the diet. We therefore need to find alternative plant-based sources of omega-3’s in the diet such as chia, linseeds and walnuts as these fats are known to be beneficial for brain development at all ages, as well as being good for overall heart health.

Try replacing some of the ingreidnets in these recipes to further boost the omega-3 content:

Zinc

Falafels made from beans as a source of zinc

Zinc is an essential trace mineral most commonly associated with immunity, assisting wound healing and in the production of proteins in the body. Dietary sources of zinc are similar to those of iron, including beans, wholegrains, nuts and seeds. With zinc, fermentation of good plant-based sources of zinc can help increase zinc absorption. This includes foods such as fermented soy beans including tempeh, natto and miso, unfermented beans (soak them before cooking to improve zinc absorption), and certain fortified breakfast cereals.

Try some of my recipes which naturally contain zinc:

Vitamin D

UVB exposed mushrooms are a source of vitamin D

As you know, this is one of my favourite topics to talk about, and is something we all need to be aware of as dietary sources of vitamin D are rare even for those who aren’t vegan. Vegan sources of vitamin D include fortified foods such as milk alternatives, as well as functional foods such as UVB exposed mushrooms. It is important to consider a supplement for this nutrient as the food sources are quite limited and often do not meet the UK daily recommendation of 10 mcg per day.

I have a few recipes which will provide some of your vitamin D requirements:

For further information I have written a blog for MyNutriWeb on this topic which you may find useful if you are completing Veganuary or follow a vegan or very high plant-based diet.

Vitamin D In Mushrooms

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As we enter the Autumn and Winter months of the year, we lose our natural ability to make vitamin D from skin exposure to sunlight. We therefore should be looking at alternative ways to maintain our vitamin D status through our diets. I have previously written about the importance of supplementation during winter months, but there are alternative sources to supplementation if you further want to ensure your vitamin D status remains within the healthy range during the darker days.

Sun-dried and UVB irradiated mushrooms are the only non-animal-based food product with substantial amounts of bioavailable vitamin D (as D2) and, as such, have the potential to be a primary source of vitamin D in a vegetarian and vegan diet.

Most fresh-grown retail mushrooms in the UK are grown in dark, temperature-controlled rooms before being refrigerated and transported. Thus, the vitamin D2 content of most mushrooms sold is commonly less than 1μg/100g fresh weight (FW), and therefore the typical serving of mushrooms is negligible.

When mushrooms are exposed to midday sunlight for 15-120 minutes they will generate significant amounts of vitamin D2 (<10μg/100g FW) which approaches the recommendation for the UK which is set at 10μg/day. However, the total amount of vitamin D generated in these mushrooms is dependent on many factors, such as length of exposure, time of exposure, the surface area exposed, and weather. Increasing the surface area by slicing the mushrooms to expose more flesh can increase vitamin D production. Additionally, certain species of mushrooms will produce more vitamin D if the gills are exposed.

Commercially produced vitamin D mushrooms are exposed to specific UV radiation in the growing and/or post-harvest phase. Fresh mushrooms deliberately exposed to UV light post-harvest can produce vitamin D2 levels up to 320μg/100 FW (calculated from dried weight).

In contrast, wild mushrooms are naturally exposed to UV light and therefore contain vitamin D2, as are sun-dried mushrooms. Both wild and sun-dried mushrooms contain significant amounts of vitamin D2.

Sunbathing mushrooms to produce vitamin D2

There are plenty of mushroom-containing recipes available on my website which can easily use vitamin D-enriched mushrooms, but here are a few of my favourite!

Reference: A Review of Mushrooms as a Potential Source of Dietary Vitamin D

Fluids and Hydration

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Hydration is an important factor of health, with over half of our bodies being made up of water. Staying hydrated is key for maintaining essential bodily functions, but what counts towards our fluid intake?

Water

Water obviously counts towards your fluid intake, but so do sparkling waters and flavoured waters. Watch out for those which have added sugars, and be cautious with fizzy drinks which may be acidic and damage your teeth with continuous repeated exposure.

Milk-based drinks

Milk and milk-based drinks count towards your fluid intakes, including the milk you may pop on your cereal or use to make your porridge.

Fruit Juices and Smoothies

These also count towards your fluid intakes, but as they can be high in free sugars you should try to limit to a maximum of 150ml per day.

Caffeinated beverages

Yes, your teas and coffees can count towards your fluid intakes, hurrah! But try to stick to moderate amounts (no more than 400mg caffeine per day, or 200mg if you are pregnant).

Foods with high water content

Yes, your foods can count towards your fluid intakes too. Many fruits and vegetables contain a high percentage of water and can be equally refreshing to eat on a hot day as it is to drink a glass of water. These fruits and vegetables can also be a great way of keeping young children hydrated as they can’t recognise the feeling of thirst.

Other foods that count towards hydration include yoghurts, soups and stews, jelly and ice creams and lollies.

Here are a few of my favourite hydrating recipes:

Banana, Coffee & Vanilla Smoothie
Watermelon Ice Lolly
Nectarine Iced Tea
Spiced Pumpkin & Lentil Soup Soup
Roasted Carrot and Chickpea Soup
Mixed Bean Curry

For more information check out this blog I wrote for MyNutriWeb.

Can we “boost” our immune response through the diet?

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Perhaps an important question given the current circumstances. In short, no. The immune system is a very complex topic, with many different defence mechanisms. In order to support a normal functioning immune system, we should already be having a healthy and varied diet encompassing a wide variety of foods. We should be including fruits, vegetables, wholegrains, healthy fats and lean sources of protein. Aim for 30 different plant-based food sources a week (think fruits, vegetables, beans and pulses, wholegrains, nuts and seeds) and 30g of fibre a day wherever possible. For those who have restricted intakes, speak to your doctor or dietitian before taking supplementation. Special interest in particular nutrients which have a role in immunity may be beneficial if you are lacking them in your diet. However, the most important factor is to eat a healthy and varied diet and not to fixate on a single nutrient or a wonder pill.

Here are a few nutrients with specific roles in the immune system.

Vitamin A

Vitamin A is able to help strengthen our immune barrier by promoting mucus secretion and epithelium formation. In addition, vitamin A is needed for macrophage development, a type of protective white blood cell. Deficiencies of vitamin A can lead to a weakened immune system. Additionally, animal data has shown the vitamin A deficiency can impair T cell and antibody function.

Source of vitamin A include:

  • Liver
  • Dairy products
  • Yellow/orange/red fruits and vegetables such as peppers, sweet potato, carrots, papaya, mango
  • Dark green vegetables such as kale and spinach

Over consumption of vitamin A by supplementation can lead to vitamin A toxicity, so consult your doctor or dietitian before starting vitamin A supplementation. Special caution applies to pregnant women who are advised to avoid vitamin A supplements, liver and liver products due to the risk of birth defects.

A delicious roasted squash, lentil and kale salad, packed full of nutrients from A – Zinc.

Vitamin C

Vitamin C is involved in proliferation, function, and movement of neutrophils, monocytes, phagocytes, and is often the first nutritional supplementation turned to when a cold or flu strikes. Previous high-quality work has shown that high intakes of vitamin C are not associated with reducing the risk of contracting a cold in the ordinary population. However, consumption of a high dose (1000-2000mcg/d) was found to reduce the length and severity of a cold. The caveat of this was that this was only effective in those people who were already regularly taking these high doses.

Sources of vitamin C include:

  • Citrus fruits
  • Berries
  • Kiwis
  • Bell peppers and chilli
  • Kale
  • Potatoes

Over supplementation of vitamin C can lead to diarrhoea, nausea, kidney stones and expensive urine. The UK reference nutrient intake for most adults is 40mcg/day. Anything above this will be excreted.

Roasted red pepper and goats cheese salad which packs in a whopping 14.5g fibre per serving – recipe coming soon!

Vitamin D

Vitamin D is thought to be able to modulate the immune response and has been linked to inflammation and the immune system, which could be due to its role in the formation of T cells. Vitamin D has also been shown to protect the lungs against infection.

Most of our vitamin D will come from supplementation. The Scientific Advisory Committee for Nutrition (SACN) recommend supplementation of 10mcg[400IU]/d for most of the population, as dietary sources are rarely adequate on their own. This is of particular importance for those living in the UK and Ireland where skin exposure to sunlight will not produce any vitamin D between October and March.

Dietary sources of vitamin D include:

  • Fortified foods such as milk alternatives and cereals
  • Egg yolks
  • Oily fish
  • Liver, including cod liver oil*
  • UVB exposed mushrooms

High doses of vitamin D (above 25mcg[1000IU]/d) can lead to nausea, vomiting, kidney stones, irregular heartbeats and stiffening of the arteries.

My smoked mackerel pâté recipe additionally provides you with some omega 3 fatty acids.

*not suitable during pregnancy due to a high level of vitamin A

Vitamin E

Dietary interventions looking at vitamin E supplementation have been shown to enhance cell-mediated and humoral immune responses in animals. Vitamin E supplementation has also shown increased lymphocyte proliferation, immunoglobulin levels, antibody responses, natural killer cell activity, and interleukin-2 production. In addition, vitamin E’s antioxidant effects are thought to play a role in protecting the PUFA membrane from oxidation.

Sources of vitamin E include:

  • Most nuts (e.g. almonds, peanuts, hazelnuts) and seeds (e.g. sunflower, pumpkin)
  • Vegetable oils (e.g. sunflower, soybean, rice bran)
  • Wheatgerm (found in cereals)

There isn’t enough evidence to know what the effects might be of taking high doses of vitamin E supplements each day. In the UK, the safe intake is set at 4mg for men and 3mg for women per day. Any vitamin E not utilised immediately is stored, so you don’t need to have it in your diet every day.

Try making my cherry, chocolate and coconut granola and mix in different nuts if you can to maximise diversity.

Zinc

Zinc deficiency has been found to negatively impact many cells related to the immune system, such as: neutrophils, natural killer cells, macrophages, B cells and T cells, and has a central role in cellular growth and differentiation of immune cells that have a rapid differentiation and turnover. Use of zinc acetate lozenges daily for up to one week was associated with reduced severity and duration of a cold, but only when taken within 24 hours of the first symptoms presenting. In a separate study, zinc gluconate lozenges significantly reduced the duration of illness in comparison with placebo but had no effect on symptom severity.

Dietary sources of zinc include:

  • Shellfish
  • Red meat and poultry
  • Eggs
  • Dairy products
  • Nuts and seeds
  • Chickpeas
  • Lentils
  • Wholegrains

Too much zinc in the diet can cause a reduced uptake of copper, leading to anaemia and weak bones.

An easy way to include zinc in the diet would be to add some shellfish, such as clams, to a pasta dish.

Probiotics

Probiotics can be important for helping boost the good bacteria in your gut. You gut is responsible for around 70% of your immune system and can impact on the production of white blood cells. Recent studies have shown a link between specific strains of lactobacillus, which may reduce the risk of viral infections. However, more research into this area is needed.

Probiotic sources include:

  • Kefir
  • Live yoghurts
  • Live kombucha
  • Unpasteurised fermented foods such as kimchi or sauerkraut

Alternative ways to help boost your gut bacteria could be the use of prebiotics. Prebiotics are types of carbohydrates which feed your gut bacteria. Prebiotic foods include:

  • Garlic, onion and leeks
  • Jerusalem artichokes
  • Asparagus
  • Oats
  • Banana
  • Flaxseeds

Watch out as not all fermented foods are equal. Additionally, some fermented foods may trigger those who suffer from IBS, so follow the guidance of your dietitian if you suffer from this. Additionally, use of probiotics in health living people may not be so beneficial, but that is because your gut bacteria are already doing well on their own. Keep them happy with plenty of diverse plant food sources and fibre.

Overnight oats are a simple way of including both pre- and probiotics

Garlic

Garlic appears to  enhance the functioning of the immune system by stimulating certain cell types, such as macrophages, lymphocytes and natural killer cells. Previously, studies have found that an equivalent dose of 3-6 cloves of garlic as aged garlic extract may help to reduce the severity of colds and flus. However, aged garlic contains a compound called S-allyl cysteine not found in fresh garlic.

Garlic supplementation may cause interactions with medications such as blood thinners, anticoagulants, certain oral contraceptive pills and certain HIV medication. Consult your doctor before taking garlic supplements if you are on medication. Very high doses of garlic can also be toxic… or cause social isolation….

While I use garlic throughout my dishes, I simply love pesto. So versatile, you can use whatever you have to hand be it left over herbs, frozen peas or even vegetable tops such as carrots. Why not give my kale pesto a go – additionally a great source of vitamins ACE!

Chilli

Capsaicin, the chilli pepper component that produces a burning sensation, can be effective against nasal congestion and lowering inflammation, thereby reducing symptoms of colds and flus. In addition, the pain from eating chillis can lead to the release of endorphines, the body’s natural pain killer, giving a feeling of happiness and wellbeing.

Overdoing chilli can lead to diarrhoea due to irritation of the stomach or intestinal lining; or irritate those with IBS.

For those who can, turn up the heat with an extra chilli or two in my vegan chickpea curry.

So what is the true answer? Eat (plenty of variety), drink (preferably not alcohol), sleep (7-9 hours a day) and repeat (washing your hands with soap).