Fiber: A Gut Health Essential

FIBER: A GUT HEALTH ESSENTIAL

Blog > Fiber: A Gut Health Essential

Fiber: A Gut Health Essential

Fiber: A Gut Health Essential

The journey of our gut begins in our mouths through our stomach and intestines, and also involves organs like the pancreas and liver. Through it all, there are more than 100 trillions living microorganisms, and more than 500 different strains of bacterial species – these all make up the ‘gut microbiome’.

An incredibly delicate system, our food choices have tremendous impact on the environment. Highly processed & acidic foods and certain medications can trigger a false alarm, increasing pathogens and a needless immune response that could result in a “leaky gut” and potentially in several autoimmune disorders.

Prebiotics and probiotics are crucial to keep these creatures in tip-top shape, and our gut in check. In both cases, fiber plays a crucial role.

Prebiotics and probiotics: which is which?
Prebiotics are plant fibers our bodies can’t digest but they serve as food for our gut bacteria. Lentils, whole grains, several vegetables, nuts all have several examples of these fibers, particularly those with complex carbs. Probiotics are living organisms that increase the population of good gut bacteria. Fermented foods like yoghurt, buttermilk, kimchi, miso, tempeh, sourdough, idli, dosas are all good examples. But remember to feed them with fiber too!

Which fibers are in which foods?
Soluble fibers are widely available in beans, oats, citrus, apples, psyllium, nuts – they absorb water and turn into a gel that protects the gastrointestinal muscles, while improving cholesterol and blood sugar levels. Insoluble fibers are found in whole grains, legumes, carrots, cucumber, tomatoes and the peels and skin of fruits and vegetables – these promote healthy bowel movements and help with insulin sensitivity. Before you get hung up on the classification, know also that most fiber-containing foods contain portions of both soluble and insoluble fibers. It’s more important to be consume sufficient amounts of fiber each day than worrying which type it is.

Does cooking affect fibre content in our food?
There could be a misconception whereby cooking will result in fiber loss. That is not true; cutting and cooking may modify the fibrous cell walls but fiber is tough stuff and remain undisturbed. However, fiber “loss” can occur when you peel off the skin of fruits and vegetables. Did you know that the peels of fruits and vegetables contain up to 31% of total fibers! Besides fiber, they also contain unique phytonutrients for overall immunity and wellbeing.

Legumes are our gut’s fiber-allstars
The average daily recommended fibre intake is 25g. While we might usually associate vegetables as fibrous foods, the real fiber superheroes are the legume family! Beans are fiber-dense; look for navy beans, lentils, pinto beans, black beans, lima beans, soy beans… a 1 cup serving can give as much as 13g of fibre, or half your daily requirements. Blend them into a dip, stir into a chili or use as a base for a veggie patty! Not only are they versatile, but they are cost effective and can store well in pantries.



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Food Feature: Broccoli

FOOD FEATURE: BROCCOLI

Blog > Food Feature: Broccoli

Food Feature: Broccoli

Broccoli

Love it or hate it, the broccoli is a nutrient superhero that has been highly prized across civilisations!

Essentially a large edible flower, this cruciferous wonder can be found in most grocery aisles and in many cuisines around the world. We look at some of its history, and it’s nutrition today.

History of the broccoli
Native to the Mediterranean, the broccoli started out as a wild cabbage. The ancient Etruscan civilisation – who lived in what is today Tuscany – were considered to be horticultural geniuses and best credited with cultivating and domesticating the broccoli we have today. The Romans also prized it for its taste and nutritional benefits. Served boiled with a mixture of spices, onion and wine, or with creamy sauces, they also used to eat broccoli raw before banquets so their bodies could absorb alcohol better. With the passage of time, the little tree spread from southern Italy towards the rest of Europe and America in the 19th century where it became known as ‘Italian asparagus’.

Broccoli: tiny trees that pack in the nutrition
You will want to include broccoli often in your diet to enjoy its fantastic heath benefits. A 1 cup serving of cooked broccoli is a rich source of almost all vitamins, and minerals like choline, potassium and magenesium, and even omega-3 fatty acids. While it is a nutritionally dense vegetable, be careful not to overcook it which can lead to mushy texture and loss in nutrients. Check out broccoli sprouts as well; these little wonders are usually harvest between 10-14 days of planting, and contain higher concentrations of antioxidants

 

Broccoli: A potent cancer fighter!
Most research on broccoli have focused on its radical cancer fighting benefits. Apart from its nutritional density, broccoli contains several powerful phytochemicals like sulforaphane and glucosinolate. These compounds aid in reduced inflammation and recent studies show their role in lowering cancer risk. To enjoy these benefits, it is best to eat broccoli raw as cooking locks in the phytochemicals, making it unavailable to the body.

Know your broccolis
Kai Lan – best known as the Chinese broccoli, or Chinese Kale, historians believe that this plant was cultivated from cabbages that were brought to Asia by early Portuguese explorers. Kai Lan has a noticeably more bitter taste than broccoli, and its leaves are thicker, flatter and a distinct glossy blue-green.

Broccolini – actually a cross between the broccoli and the Kai Lan, the broccolini has long slender stalks with clusters of buds at the tip. Sweeter and with overtones of mustard, the stalks are less fibrous than broccoli and don’t require peeling.

Romanesco – Also called a Roman cauliflower or broccoli, this is a close cousin of the broccoli, but not actually derived from the broccoli. In terms of taste and texture, it is closer to the cauliflower, but may have a slightly nuttier, milder flavour. However, it also has a more tender texture and can be overcooked easily. Despite the name the Romanesco

Broccoli Raab (Rapini/Rabe) – technically a closer cousin to the turnip, the Rabe is best known for its sharp bitter edge and earthiness.

In general, the greener the plant, the better it is. Yellowing florets or soft stems indicate that it is no longer fresh. Enjoy these broccolis steamed, broiled, roasted, grilled or even raw!

 



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Fiber: An unsung hero, our gut bacteria loves!

FIBER: AN UNSUNG HERO, OUR GUT BACTERIA LOVES!

Blog > Fiber: An unsung hero, our gut bacteria loves!

Fiber: An unsung hero, our gut bacteria loves!


Fiber: An unsung hero, our gut bacteria loves!
 Dietary Fiber is actually a complex carbohydrate and can be thought of as a macronutrient along with carbohydrates, protein, fat and water. The only big difference is, it is not absorbed by the body. Typically, our body converts 100% of the carbs from the foods we eat to glucose before digestion. The only exception is fiber, which the body does not absorb.
 
Having adequate dietary fiber contributes to build a healthy gut microbial population by deterring the growth of nasty gut bacterial pathogens. The short chain fatty acid produced by these good gut microbes in turn has anti-inflammatory and anti-carcinogenic properties.
 
There are 2 main kinds of fiber; Soluble and Insoluble Fiber.
 
Soluble fiber dissolves in water to form a gel that helps digestion and regulate the blood sugar level. In addition, some types of soluble fibers like ?-glucan (found in oats and barley) have been strongly linked to lowering cholesterol – especially LDL – and blood pressure.
 
Insoluble fiber attracts water and helps the transit of bulk through the lower gut, promoting the fecal excretion of carcinogens like nitrosamines. Reducing the transit time also reduces exposure of gut mucosa to these carcinogens, reducing risk of colorectal cancer.
 
Consumption of food rich in dietary fiber is absolutely necessary for wellness. Unfortunately, this is often lacking in most diets. Legumes, nuts, wholegrains, fruits and vegetables as well as non-starchy vegetables are great sources of fiber. Might seem obvious, but it may be important to clarify that meats and dairy products don’t contain any fiber.

Which fibers are in which foods? 
Soluble fibers are widely available in beans, oats, citrus, apples, psyllium, nuts. Insoluble fibers are found in whole grains, legumes, carrots, cucumber, tomatoes and the peels and skin of fruits and vegetables. Before you get hung up on the classification, know also that most fiber-containing foods contain portions of both soluble and insoluble fibers. It’s more important to be consume sufficient amounts of fiber each day than worrying which type it is.
 
How much fibre is enough?
The recommended daily fibre intake for healthy adults is 25g. However, it’s not immediately clear what that looks like from the foods we consume. To get a third of your daily requirements, here are some portion sizes for reference; 1 cup raspberries, ½ cup navy beans, 85g tempeh, 1 large pear, 1½ cup broccoli, 2 cup spinach, ? cup cooked chickpea, 2 medium apples.

Getting more fibre into your day
Look for whole grain cereals and oats for breakfast. Trade out white rice, bread, and pasta for brown rice and whole grain products. Got a sweet tooth? Swap dessert for fruits like apples, oranges, guavas. Dark vegetables like artichokes, carrot, beets, broccoli, brussels are also super fibrous that go into an easy one-pot roast. Add legumes like kidney beans, chickpeas, or lentils to soups for extra fiber, and flax seeds and chia seeds to your salads. 
 
Does cooking affect fibre content in our food?
There could be a misconception whereby cooking will result in fiber loss. That is not true! However, “fiber loss” can occur when you over peeled the skin of fruits and vegetables. Do you know? Peels of fruits and vegetables contain up to 31% of total fibers! Besides fiber, they also carry a high amount of nutrients. Next time when you’re having your apples, wash the skin clean and eat them straight with their skin on! 

 



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Know your Fats!

KNOW YOUR FATS!

Blog > Know your Fats!

Know your Fats!


Know your Fats!

Fat is an essential nutrient because it is the building block of all cell membranes, muscle movement and the protective shield around the nerves and helps us absorb vitamins in our food.

Countless studies have shown it is not so much the fat in the diet that makes us gain weight, but rather it is the sugar and refined carbohydrates. Fats form the body’s reserve of energy to survive and be fuelled.

Scientifically fats are polymeric chains of carbons, known as fatty acid and there are four types of fat: Monounsaturated, Polyunsaturated, Saturated and Trans-fat. Monounsaturated fat means that there is only one saturated bond in the fatty acid while in Polyunsaturated fat, there are no saturated bonds in the fatty acid chain. In Saturated fats, all bonds in the fatty acid chains are saturated bonds. Trans-fat is a chemical synthesized form by the food industry. The structural differences in turn have a profound impact on our health.  The bad fats, saturated and trans fats, tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil).

 

Sources of fats in your diet. 
Oils rich in Monounsaturated fat includes Olive oil, sesame seed oil and peanut oil ( and yes, peanut butter too if these are naturally ground without addition of saturated fat). These are good fats that lower risk of heart disease, blood pressure, stroke and bad LDL Cholesterol.

Oils rich in Polyunsaturated fats are sunflower, soya bean, flaxseed and walnut. Most Polyunsaturated fats from plants are of the Omega 6 type except for flaxseed and walnut oil which is rich in the Omega 3 type (ALA).

Saturated fat is the least desirable as it increases LDL Cholesterol and negatively impacts heart health. Fortunately, plants do not have too high levels of saturated fat except for palm kernel (not palm oil) and coconut fat. Saturated fat is the predominant fat in animal products like meat or dairy.

Sesame Oil: excellent source of healthy fats for the heart. 
Omega-6 fatty acids are important for heart health and sesame oil has it in spades. A ¼ cup contains 7.84 gm polyunsaturated and also 6.75 gm monounsaturated fats, and it’s low in saturated fat. Sesame oil comprises 82% fatty acids and studies have shown it lowers cholesterol levels. This oil is also integral to Ayurvedic medicine, and in fact is known as ‘Nalla Yennai’ in Tamil, meaning ‘the beneficial oil’.

 

Coconut Oil: is it really good for you or not?
Used for centuries in many cultures for cooking. But it’s 90% saturated fat, which raises bad cholesterol. However, it also contains medium chain fatty acids that don’t deposit as fat in our bodies. So, what’s the bottom line?? Consume it in moderation. Be aware of the sat fat but also know that it’s plant-based & healthier than using butter. Virgin coconut oil is best for light cooking but avoid high heat frying.

Olive oil: cornerstone of the Mediterranean diet
Olive oil is a monounsaturated fat with many proven benefits due to its rich and diverse phenol and polyphenol content. They are highly anti-inflammatory in nature – daily consumption of as little as 1 tablespoon results in immediate reduction of inflammation markers. Look for Extra Virgin Olive Oil (EVOO); the production process does not involve chemicals or heat so the nutrition content is largely unaffected. Avoid cooking over heat to enjoy these phytonutrients.


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Fasting and its health benefits

FASTING AND ITS HEALTH BENEFITS

Blog > Fasting and its health benefits

Fasting and its health benefits

You’ve probably heard the hype; fasting is the new secret to weight loss. While there is credible science, it’s not a quick fix nor guarantee. Neither is there one sure-fire method to doing it right. However, the benefits are plenty; delayed onset of Type II diabetes, Alzheimer’s disease, enhanced memory function, weight loss and even greater mental clarity. Let’s get into what makes it tick.

With deep roots in many cultures and religions, physicians and doctors have recognised its effects on our bodies for many years. Fasting triggers a switch in the body’s metabolism – glucose levels in our bodies begin to drop. Our body now needs to find another source of fuel to burn and it switches over to burning fatty acids (a state of “ketosis”), a more efficient fuel This energy production takes place in the liver and the resulting smorgasbord of compounds are known as “ketones”. These ketones are responsible for many of the health benefits that fasting brings about.

But fasting has its fair share of downsides too; higher propensity to binge eat, low blood pressure, general irritability and discomfort, headaches etc. Furthermore, the thought of going hungry for hours at a stretch might be daunting.

After a period of fasting, it is good to break the fast with a balance of fats, carbohydrates and proteins. We look at some of these foods and nutrients that will help your body adapt better to fasting routines.

Healthy, plant-based fats are important energy sources for fasting
Fat is stored in our tissues and released whenever energy is needed, so it’s an important back-up resource during fasting. Fats also carry and aid absorption of vitamins A, D, E & K. In addition, healthy fatty acids (linoleic, alpha linoleic) support physical & psychological functions and are only available through food. However, selecting healthy fats while fasting is key, so choose nuts, seeds, nut butters, avocado, olives etc over animal fats.

Don’t avoid potatoes when fasting!
With all this talk about ketosis, it is natural to consider removing carbohydrates from your diet all at once. Such sudden changes are rarely effective, and might be counter-productive in leading to binge eating instead. Don’t overlook the simple potato; its carbohydrates are mostly healthy ‘resistant starch’ that are even more pronounced when cooled after cooking. Potatoes are also rich in Vitamin B6 that helps with new cell growth and formation, essential as the body replaces damaged cells during fasting. Eat boiled or roasted, preferably with the skin on.

 

Fiber-rich beans help you stay satiated while fasting
Fiber is not absorbed or converted to energy like fats or carbohydrates, thus helping us stay sated through the long fasting hours. The average daily recommended fibre intake is 25g. If you are starting out on a fasting routine, there’s no harm trying to eat more. Beans are a fantastic source of fiber; look for navy beans, lentils, pinto beans, black beans, lima beans… a 1 cup serving can give as much as 13g of fibre!

Don’t overlook hydration while fasting
Almost 30% of the water we consume comes through our foods, so don’t be shocked if you feel dehydrated when fasting. Additionally, carbohydrates hold water in our bodies; as your consumption shifts away from carbs, your body needs water from other sources. Be conscious of this fact, and ensure you drink more water while fasting.

 



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Maximising the goodness of fruit juices

Maximising the goodness of fruit juices

Blog > Fruits and Vegetables: fresh, frozen or canned – what’s best for you?

Maximising the goodness of fruit juices

There’s no doubt that fruits are essential for overall wellness, so wouldn’t it naturally mean that drinking them would be just as beneficial? And the anecdotal evidence of juice cleanses sounds compelling; glowing skin, weight loss, lowered inflammation, great sleep… the list goes on. Yet, there are also contradicting reports slamming the high sugar content in these drinks.

 

For the record, this newsletter advocates a whole-foods, plant-based diet that encompasses multiple food groups. Our body is already equipped with a natural detoxification system through our kidneys, liver and intestines to remove toxins in our blood. A short term detox might yield initial weight loss and help you to feel better. To sustain the goodness, we should focus on making long term changes to our diets instead.

 

However, there is wisdom (and fun!) to be found in fruit juices. Let’s delve into the facts and science behind what you should pay attention to.

Cold-pressed, crushed, squeezed – how you get your juice matters
The labels on juices contain many different terms that can be confusing; here’s an inside look into what you should look out for. The main differentiator lies in the processing and preservation. On one end of the spectrum are the ‘Cold Pressed’ or ‘High Pressure Processed’ juices; the fruits are first crushed by a hydraulic press, then submerged in cold water under high pressure to kill pathogens. No heat or oxygen is used so there is limited nutrient loss. The other end of the spectrum are juices that undergo thermal processing. This allows them to be stored on the shelf without refrigeration, but the heat means nutrients are lost during pasteurisation. Where possible, look for cold-pressed juices with no added sugars or preservatives. Additionally, don’t shy away from cloudy juices with pulp.

Juicing? Don’t miss out on the fruit pulp!
Take orange juice as an example. While the juice is not 100% devoid of nutrients, it is less nutrient dense than the whole fruit, especially when the pulp is removed. The stringy white pulp is the main source of its phytonutrients that give the orange its colour, but are also essential for supporting the body’s process. These pulps are also a source of dietary fibre. 

Fruit skins are nutritious as well
The edible skins of many fruits are where many biological activities happen. As the outer layer of the fruit, it interacts with sunlight to produce different color pigments that include beneficial carotenoids and flavonoids. Take the banana for example. The banana peel is rich in magnesium, potassium, vitamin B6 and most notably B12, the last of which is less abundant in plant-based sources. Following a vegan or vegetarian diet? Scrape off the soft layer on the inside of the peel, chop fine and use in meatless meatballs or burger patties.

Smoothies retain more fiber than juices
Smoothies are mostly made from fruits that have been Individually Quick Frozen (IQF). This is an industrial process where fruits are individually sorted on a conveyor belt and fed into a blast chiller to be frozen. This processing usually happens a few hours from harvest, thus retaining most of their nutrients. Compared to other juices, smoothies tend to have a higher fiber content, and a higher proportion of fruits. Making fruit smoothies at home? Experiment with some frozen spinach cubes, a spoonful of peanut butter, some oats, even a dash of turmeric! 

 



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Sodium & Potassium – Fraternal twins, alike yet different

Sodium & Potassium – Fraternal twins, alike yet different

Blog > Fruits and Vegetables: fresh, frozen or canned – what’s best for you?

Sodium & Potassium – Fraternal twins, alike yet different

Sodium and Potassium form an electrolyte partnership that regulates blood & fluid volume in our body. Where potassium helps maintain fluid content inside cell walls, sodium is necessary for fluid regulation outside cell walls. This difference in pressure gives rise to an important process that conducts electricity between cells, enabling everything from controlling muscles to sending nerve messages.

The average adult requires only 200 milligrams of sodium a day, compared to 4,700 milligrams of potassium. However, with processed and convenience foods and more meals eaten outside, our diets have inverted that ratio and we tend to eat far more sodium than we need, and in multiples more when compared to potassium. Researchers have shown that this excess sodium level results in high incidence of cardiovascular issues like high blood pressure and heart attack. Additionally, there is mounting evidence of the negative impact of excess sodium on bone health and the need for greater balance of potassium levels.

In all, it’s a good idea to cut the salt. Look out for some of these potassium-rich foods to balance the scales.

Bok Choy: potassium-rich crucifer
Originating from China, the name in Cantonese is roughly translated into “white vegetable”. This vegetable is a staple stir fry in many Chinese households, and is the base for fermented Kimchi. Amongst the cruciferous family, Bok Choy has some of the highest concentrations of glucosinolates, a cancer-fighting compound. A 1-cup serving of cooked Bok Choy provides up to 600mg of potassium (13% DV), and is a rich source of antioxidants like vitamin A and vitamin K.

Celery: delicious flavor and crunch, but also sensible nutrients
Celery is more than just a flavorful juice, soup or salad ingredient. It’s a veggie to be taken seriously. One cup provides 30% daily value Vit K. Celery also provides enough potassium, folates, dietary fiber for the day, with lower amounts of Vit A, some B, C. It’s rich in antioxidants like flavonols that prevent systemic inflammation. If you’re on a diet, celery is a great way to provide satiety quickly – one cup chopped provides 1.6g fiber.

Squash: a quick guide to potassium levels
The levels vary across the varieties, but they are all still healthy sources of potassium.  ‘Winter’ squashes like the acorn, butternut, buttercup, hubba, pumpkin, Japanese kabocha, spaghetti & turban are rich in potassium, providing 250 – 445 mg per ½ cup cooked. The others like bitter melon, silk squash, fuzzy melon, winter melon, chayote, pattypan, globe, scallopini, yellow squash and zucchini are lower in comparison, with ½ cup providing 90 – 250 mg potassium.

Fennel: an aromatic defender against many ailments
Fennel has a long history as a charm against evil spirits, ancient remedies and even as an appetite suppressant for fasting. 100g of fennel gives 414 mg potassium, or 9% of the recommended DV. This helps in regulating the blood pressure. Fennel also has significant amounts of fibre (3.1g per 100g), that helps in digestion and metabolism. Fennel also has other rare micronutrients like selenium and copious amounts of Vitamin C and B6, along with zero cholesterol, that helps maintain heart health, boosts immunity and promotes skin health. 


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Fruits and Vegetables: fresh, frozen or canned – what’s best for you?

Fruits and Vegetables: fresh, frozen or canned – what’s best for you?

Blog > Fruits and Vegetables: fresh, frozen or canned – what’s best for you?

Vitamin K and its health benefits

Fruits & vegetables are major sources of macronutrients like fiber, vitamins, and phytochemicals that are important for and in supporting overall wellness. When fruits and vegetables are transported long distances, they begin to undergo moisture and nutrient losses – its best to consume them fresh and within hours from harvest.

Unfortunately, such immediate consumption is not always available nor feasible for everyone. While new technologies (e.g. urban farming) are making this a reality, food companies have traditionally used various processing methods such as freezing, canning, drying, concentrates, fermentation etc. to make produce stable and available all year round.

But what’s the verdict? Are frozen produce less than their fresh counterparts? When is processing desirable? What do we need to know?

 


Nutrients are affected differently by processing

Water soluble vitamins such as Vitamin C and B6 are most vulnerable to processing. Produce rich in these vitamins include papaya, spinach, citrus fruits, cauliflower and cabbage. Where possible, buy these fresh and consume quickly – even storing them in the refrigerator can lead to significant losses.

Fat soluble vitamins such as A (including carotenoids) and E are less affected by processing as their oil-soluble nature helps to keep these nutrients from leaching into the cooking liquid. Some foods include almonds, kale, avocado and Swiss chard.

Minerals and fibers in fruit and vegetables are largely not affected by processing. For some nutrients, such as lycopene in tomatoes, their availability is enhanced as heat induces the release of this nutrient from the cellular matrix of fresh tomatoes.

Canned foods: in soft pouches or hard cans, provide nutrition & safety

Canning cooks food at high temperatures (120C / 248F) & pressure that kills dangerous bacteria, preserving food for months without artificial chemicals, and yet retaining flavor and nutrition. Key nutrients like protein, carbohydrate, fiber, fat and many vitamins & minerals are retained or even enhanced by this heating process. In addition, canning in both hard cans and soft pouches is inexpensive, and provides tasty and nutritious food to even those on a tight budget.

Fresh Fruits vs Frozen: what’s the truth on nutrition?
Fruits are highly seasonal, yet we tend to have a wide range readily available throughout the year. During transit, fresh fruits are exposed to air and light which in turn causes it to undergo oxidation leading to lower nutrients. Frozen fruits on the other hand are normally frozen right after harvest. The process literally ‘freezes in’ the inherent flavor and nutrition. Your best choice: buy local fruits fresh and don’t hesitate to indulge in more ‘exotic’ frozen fruits. They are good for you.

Urban farming: genuine solutions to reduce ‘food miles’
With advances in technology and the wider availability of sensors, we are now able to finely control the growing environment in farms to suit a plant’s needs regardless of the climate. Furthermore, these farms are increasingly automated and space-efficient, growing as much as 100 times more produce than a typical farm of the same size. This means we can now grow nearer to consumers, whether in the city or in remote areas. In fact, you might just see it in your grocery aisles next! Look out for these products; they cost more but are worth their weight in nutrients.

 



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Vitamin K and its health benefits

Vitamin K and its health benefits

Blog > Vitamin K and its health benefits

Vitamin K and its health benefits

Vitamin K and its health benefits

Named after the German word ‘Koagulation’ (or coagulation), Vitamin K refers to a group of three basic types of vitamins; K1, K2 and K3. Vitamin K1 is easily found in most plant foods, especially green vegetables, along with K3 which is found in most foods. Vitamin K2 is less common in plant-based diets, except where they have gone through fermentation in the case of tempeh or miso. The daily recommended amount of Vitamin K is 80 mcg (micrograms).

 

Vitamin K is most commonly associated with blood clotting; the process requires a complex interplay of multiple proteins, of which 4 of them require vitamin K to function. Additionally, Vitamin K has been vigorously studied for its role in bone health, where it helps maintain a healthy bone mineral density. This helps reduce risk of bone fractures, especially hip fractures. Preliminary studies show promise in the use of Vitamin K in the fight against osteoporosis and osteoarthritis.

Vitamin K is critical for the process of photosynthesis in plants, so it should come as little surprise that fresh greens are a go-to ready source.

Kale & its many varieties 

Belonging to the cruciferous family, Kale is a bona fide superfood with its high concentrations of Vit K (1 cup cooked gives >1000% DV!), minerals, and antioxidants. Do you know the many varieties of kale out there?

Curly Kale has a peppery, bitter/tangy taste. Surprisingly a single serving has more vitamin C than an orange. Great for baking into kale chips. Red Kale, with a red stem, has a similar taste to curly Kale but is much sweeter and perfect for eating raw. Lacinato Kale is super dark, thinner, soft, and rich in flavor. Best when cooked and good in salads too. Redbor Kale has a deep purple color and is best softened through cooking in soups. Baby Kale is the easiest kale to find. Smaller and tender, the leaves taste great in salads and smoothies.

Basil, also known as Tulsi meaning ‘the incomparable one’

Basil is a powerful adaptogen. Adaptogens are herbs that are stress busters (physical, chemical & biological). Use it in cooking, grind into a pesto, infuse in hot water or simply chew a couple of leaves everyday. The eugenol compound extract from basil has been widely studied for its anti-inflammatory effects, providing the same relief that many over-the-counter aspirins do. A half cup of fresh basil provides 98% DV of vitamin K and 10% DV manganese and copper.

Leeks do more than just flavor soup
They comprise 16% inulin fiber, which nourishes good gut bacteria. Studies showed that eating leeks over 2 weeks increased beneficial bifidobacterial count in the gut. Leek belongs to the allium family which also includes garlics, onions and scallions, and contains many of the same beneficial compounds the latter group posses. Similarly, let leeks sit 5 minutes after cutting so their anti-cancer compounds develop fully. 1 cup cooked leeks provide 30% DV vitamin K and 6% DV folate.

Miso is a unique source of vitamin K2
A traditional ingredient of Japanese and Chinese cuisine, miso is a paste made from fermented soyabeans, the fermentation being triggered by a mould called ‘koji’ (Aspergillus oryzae). The paste imparts the coveted ‘umami’ taste that these oriental cuisines are famous for. Miso is a great source of beneficial bacteria that strengthen our gut and enhance energy levels. Little wonder that many Japanese households begin the day with a bowl of miso soup. 1 tablespoon yields 1 cup of soup, providing 6% DV vitamin K, along with a host of other beneficial minerals. 


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Vitamin D and its health benefits

Vitamin D and its health benefits

Blog > Vitamin D and its health benefits​

Vitamin D and its health benefits

Best known as the ‘sunshine’ vitamin, Vitamin D is important for bone health. This vitamin helps to increase our ability to absorb and retain calcium from our diets, contributing to stronger bones. Insufficient levels of Vitamin D has been shown to lead to softening of bones, also known as rickets in children or osteomalacia in adults. Vitamin D also plays a role in enabling the development of white blood cells to defend against infections; in the past, physicians had unknowingly prescribed sunlight to treat tuberculosis patients believing that exposure to light was what killed the bacteria!

 

The daily recommended amount for a healthy adult is 400 International Units (IU), or 10 micrograms of cholecalciferol – this also happens to be the compound that is produced when our skin interacts with sunlight. The main dietary sources of vitamin D are to be found in fish, eggs and mushrooms. Most of our dietary requirements actually come from fortified foods. However, deficiency is increasingly on the rise with reduced exposure to sunlight, sunscreen usage and dietary patterns.

Today, we investigate these various factors.

Mushrooms are a good plant-based source of vitamin D

Mushrooms are a powerhouse of nutrients and studied for their various health benefits. Varieties such as maitake, morel, chanterelle, oyster, and shiitake all contain natural Vitamin D. Mushrooms convert a precursor to vitamin D, called ergosterol, into vitamin D2 when exposed to UV light. Shiitake mushrooms, when dried outdoors in sunlight, express up to 400 times more vitamin D! Mushrooms also contain a host of other essential nutrients like vitamin B12 that are less common in plant-based diets.

The sunshine vitamin – how much is enough?

Vitamin D is technically a hormone because when exposed to ultraviolet B (UVB) of the sun, a vitamin D receptor in our skin naturally converts cholesterol in the skin to vitamin D3. 10–30 minutes of midday sunlight, several times per week is enough to provide all the required vitamin D. People with darker skin may need a little more than this because melanin, the pigment response for the skin color slows the absorption of the UVB. Excessive exposure to the sun should be avoided due to its link to skin cancer.

Are fortified foods healthy?

Where people are unable to glean enough vitamin D from their diets, governments around the world have rolled out fortification regimens of common foods like milk, orange juice, spreads and cereals under public health policies. While this has certainly helped to curb malnutrition and deficiency in food insecure regions, these fortified foods tend to be heavily processed and contain high amounts of sodium and fats. We now also run the paradoxical risk of overdosing on fortified vitamins! Cut through the marketing hype of packaged, fortified foods. Begin with whole foods as your base and supplement as necessary.



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