Firstly, we would like to take this opportunity to wish a happy new year to everyone from all here at Benefits of Eating, let’s make 2013 a great year! We hope that your new year’s resolution will be to follow our simple guides to eat a healthy and more balanced diet. We also hope that you will gain a little something from our newly designed nutrition tables which are meant to inform our readers in a simple way about the contents of various different foods and offer an alternative to traditional formats.

Highlights of 2012

Whilst the world is rightly waking up to the many nutritional benefits of a vegetarian diet, there is definitely still a place for good old fashioned red meat. As well as being jam packed with goodness like iron and phosphorus, they are a rich source of protein and a plethora of other vitamins and minerals. Check out the whole article and judge for yourself whether or not you want to continue with your current eating habits.

Read about the Benefits of Eating Meat.

2012 was certainly the year of the Beetroot. This wonderful vegetable just kept cropping up in everything from cakes to curries. No recipe was complete in 2012 without the addition of the purple delight that is the is the trademark of this root vegetable. Benefiting from a great deal of nitrates and various ingredients which help maintain blood pressure this is by no means a bad fashion trend. We hope that 2013 is even more successful for the beetroot!

Read about the Benefits of Eating Beetroot.

Cashew nuts are enjoyed in most part of the world but are often sweetened by coating them with sugar or chocolate. Natural nuts which have not been treated can be equally as enjoyable. Read all about their health benefits in the complete article. It features a few great comments regarding cholesterol and it’s positive and negative effects on the body. Nuts are a great way to enjoy a quick snack without resorting to fast foods.

Read about the Benefits of Eating Cashew Nuts.

2013 will be an exciting year packed with posts about the benefits of foods which are relevant to you. We genuinely feel that learning about what we are eating is a valuable part of life and something which can people rarely regret researching.

This sweet citrus fruit is definitely one of the most popular fruits in the world therefore we could not wait to examine its benefits. Either eaten fresh or squeezed for it’s delicious juice, oranges contain high amounts of antioxidants.
 

Nutrition Facts

Vitamin C

A lot is known about this essential micronutrient, however the research is continuous. A small orange contains almost 60% of the recommended intake for an average adult female. The maximum dose of vitamin C is unknown yet for humans because excess of it is excreted in urine rapidly. There might be though some side effects like indigestion or in worst case – diarrhoea. Vitamin C is also known to enhance absorption of Iron which helps to enhance the blood haemoglobin levels but too much of it can lead to Iron poisoning. Also remember, the best sources for vitamin C are actually not oranges. 100g of blackcurrants contain 3 times more of it than same amount of orange. Although one would think that vitamin C is good for the immune system, the reason why, remains unknown. There are however plenty of other examples of how eating oranges can benefit you.
 

Anti-ageing

This antioxidant plays enzymatic role in various bodies’ functions. It participates in the production of hormones, formation of collagen and production of carnitine. Carnitine is a protein responsible for metabolism of fatty acids). Reduction of this protein is strongly correlated with the effects of ageing – bone mass reduction and fatty tissue increase. Vitamin C in recent animal studies has been indeed linked to preventing osteoporosis. Vitamins C and A are also beneficial for preventing dementia.

Good for our brains

Vitamin C also plays major role in our central nervous system and eyesight. Apparently a complete absence of it makes the interactions between brain and eyes impossible. The deficiency of vitamin C causes the infamous scurvy which is known to cause depression. This makes us ask questions whether this substance might play bigger role in our brains, for example, whether it can help to boost mood.
 

Heart health

Hesperidine is a flavonoid present in the oranges. Animal studies so far have shown many benefits all of those, however, not approved in humans yet. It is able to lower blood pressure and cholesterol as well as inflammation. Flavonoids in general are also known to reduce the risk of cancer for high in risk individuals like smokers (see article about grapes). Vitamin C might also have the reductive properties for blood pressure. This shows also its possible benefits in exercise. In a study people who took vitamin C before exercise showed lower heart rate then people who didn’t.
 

Orange juice

Some of us can’t imagine a meal without a glass of orange juice. It is considered to be a healthy drink. Consumers have to be aware though of the very different types of orange juice as it is easy these days to buy a sugar rich, orange flavoured water instead of freshly squeezed orange juice however, the nutritional difference is noticeable. Orange juice has also applied to fortification therefore some juices might contain additional micronutrients – vitamin D, Calcium, Iron which should be indicated on the packaging.

Freshly squeezed. You get all the natural vitamin C, no added sugars or preservatives. This juice will have the natural and strong flavour you want in order to wake up. Cons – can be messy (made at home) or expensive (buying in a café).

Not from concentrate – the juice is squeezed, pasteurized, frozen and shipped to the country where it is sold.

From concentrate – long life. Uses concentrated orange which can be easily shipped after pasteurizing and freezing. In the country where it is sold concentrated juice is made from adding water, sugar and flavourings (which according to law don’t have to be indicated on packaging).

Pasteurized are both short and long shelf life juices. In order to increase shelf life, the juice is being treated with heat. This process decreases the nutrient availability, taste and flavour. In order to return the flavour and taste, sugar may be added along with different artificial flavourings. Depending on the methods used for pasteurizing and packaging, the use by date can be decreased or increased. Pros – cheaper, convenient and might contain additional micronutrients.
 

Orange peel

Yes it is edible! Like apple peel, it contains higher amounts of fibre and vitamin C than the actual fruit itself. However, most of the oranges are imported and are subject to pesticide usage. Vitamin A action inhibitors are also present in the orange peel, therefore don’t eat the peel too much or increase you might have to watch your vitamin A intake.
 

Benefits of eating oranges:

• Reduce risk for cardiovascular disease
• Contribute to preventing dementia
• Good for eyes
• Reduce cancer risks
• Might prevent osteoporosis
• Enhance Iron availability from other foods
• Prevent depression
• Help your skin to be healthy
• Help control the heart rate
• Good for fat metabolism
• Might have a positive effect on immunity

More:

• Benefits of Eating Fresh Fruit
• Benefits of Eating Pineapples
• Benefits of Eating Coconuts

There are possibly many people who feel confused about the pros and cons of eating meat products. Different news stories either praise or are negative towards meat, however in this case we gathered information from both sides. After our summary you might think actually both sides and right and a middle ground can be found.

Meat is regarded as any animal flesh (mostly the skeletal muscle) which is used for eating. This therefore not just includes beef, lamb and chicken but also fish products. Sometimes this term however is used specifically for the mammal species therefore excluding chicken and seafood.

Nutrition of meat from different sources

The main benefits of eating meat are the high amino acid (protein) content however usually it comes with a price – high fat content. We gathered data for different meat sources with regards to their calorie, protein and fat content.

It is not surprising that Lamb and Beef top the table with their calorie content. The most skinny protein source cod however the oily fish salmon and lean veal are also pretty good. Salmon beets everyone with its protein content but just 6g of fat in a 100g portion. Just 2 g less protein but almost no fat contains the cod. This is just an example of a white fish which a great source for different vitamins (A, D and E) and of course, Omega-3 like salmon. The least protein actually comes from beef whilst ‘winning’ the fat value competition.

Let’s look at some specifics between all types of meet sources listed above which extend their benefits above just a pure protein values.

Omega-3

Apart from plant products like chia and flax seeds (read more here), fish and grass fed animals are a great source for this essential fatty acid. Salmon and lamb are especially good way to get omega-3 from your diet. Omega-3 is present in the chloroplasts of leaves therefore animals who are grass fed contain these fatty acids in great amounts. There is also grass fed beef available to buy which is nutritionally much better than the conventional type. Apparently grass fed beef contains almost half less fat, 50% more of vitamin A, 2 times the amount of vitamin E and higher in minerals like Calcium, Phosphorus and Magnesium.

Other nutrients

Fish, eggs and beef liver are very good sources for vitamin D3 which is an important nutrient if you live in less sunny climate. Usually the human body can synthesize vitamin D from cholesterol if there is enough sun exposure. Vegetarian sources of vitamin D2 are mushrooms. Lack of this vitamin however might cause low bone density, rickets, multiple sclerosis and weaken immunity.

Phosphorus is mostly found in protein rich foods – meat, milk and soya and is important for the bone structures and the nervous system.

Iron is part of haemoglobin which makes the red blood cells look red and help them to transport gases. It is hard for the body to absorb iron from plants however red meat, chicken and fish are mostly very rich in this metal. Most commonly anaemia (low red blood cell level) in the West is due to iron deficiency caused by blood loss, pregnancy, inability to absorb iron or lack of iron in the diet. Women who have heavy periods therefore might be at great risk to develop some level of iron deficiency.

Lack of vitamin B complex might cause very severe health problems, however plants loose less during the processing then animal products although they might be richer in these vitamins initially.

B12 is produced thanks to bacteria and plays a major role in the prevention of pernicious anaemia and autoimmune disease. An adult should get at least 2 micrograms of B12 every day found in greatest amounts in liver, shellfish, meat and dairy. More common become also fortified grain products. B12 is also linked to the mental health.

Niacin (B3) can be found in chicken, beef, fish and eggs but in lower doses also avocados, dates, seeds and yeast. Constant lack of B3 might even cause pellagra because its functions involve repairing the DNA and regulating the endocrine system.

Cod and chicken are excellent sources for choline which has anti-inflammatory effects and is used to treat liver disorders, Alzheimer’s disease and might have a positive effect on treating alcoholism. Folate (B9) and choline interact during pregnancy and contribute to a healthy development of the baby.

Concerns and thoughts about eating meat

Ethics

Animal right consideration, Environmental issues and Religion are just some of the very strong reasons why people take the choice of not eating meat. The other side also raises some ethical issues with regards to complete vegetarianism: 1) Agricultural development destroys rainforests and therefore kills animals too, contributes to global warming; 2) Lack of a fair trade between the West and developing countries. Animal feeding however also requires crops and use of fuel and water.

Health

Some studies have discovered possible links between eating meat in particular – red and processed meat.

Consumption of processed meat has been raising many health concerns. Sodium nitrite is used to preserve the meats red colour and is able to form carcinogenic nitrosamines during heating. These substances also found in balloons, tobacco smoke raise especially the risk of gastric and liver cancers.

Studies in 1999 found though that the highest mortality rate is for regular meat eaters and vegans (1.0). Lower levels were for vegetarians and occasional meat eaters (0.84). The lowest mortality rate was for the fish consumers (0.82). It clearly shows us that both high intake of meat and no intake of animal products of any kind are both not beneficial for health. This might be explained by overconsumption or lack of certain nutrients found in meat. Ovo- or Lacto- vegetarians still have a chance to gain the nutrients found so commonly in dairy and eggs in order to be healthy. Consumption of fish and other seafood however proves to be a great solution to someone who wants to live a long and healthy life alongside maybe satisfying his/hers ethical standards too.

Balanced diet and meat

According to the ‘eatwell plate’, 12% of your daily food should consist of protein rich non-dairy products – meat, fish, eggs and beans for example. Portion of fish in a size of 140g should be eaten twice a week. It is strongly advised however to avoid processed meats and not eat red meat more than twice a week. Individual requirements might vary though and if you have any concerns about your diet and uncertainty about how much protein rich food you should consume, consult with a certified nutritionist or dietician. The same advise we would give to people who might decide to not eat meat products and have to consider other ways to get some essential nutrients.

Grapes have played a massive part in our history and culture. This sweet fruit can be used fresh or dried as well as pressed for juice and wine. Grapes make a great healthy snack for those moments when you need some extra energy and freshness.

The grapes we usually buy are seedless – red or green. The difference in colour is caused by the lack of anthocyanins due to genetic mutations in the green grape. Anthocyanins are polyphenols and these are responsible for the shade variations of purple colour in wines. Wine grapes are however smaller, seeded with thicker skins and much sweeter.

Key Nutritional Facts

Polyphenols

Grape polyphenols make them a very healthy fruit. Scientific studies have approved their impact on the human metabolism therefore on a chain of different health issues caused by the metabolic syndrome: heart disease, high blood pressure, high body fat, high triglyceride level in blood, low good cholesterol. Grapes have a positive impact on the cardiovascular system because their polyphenols cause vasodilation and therefore reduce blood pressure. The health of heart for men with metabolic syndrome would be defiantly prolonged too.

Polyphenols also might be a great help for those wanting to reduce the body fat as eating grapes lower the accumulation of triglycerides in the muscle tissue. The Phospholipid amount in membranes also increases which reduces the risk of diabetes.

Resveratrol is one of the grape’s polyphenols and is found more in red grapes then white. Very good sources for resveratrol are also peanuts. Wines benefits are mostly associated especially with these compounds. Famously called the’ French Paradox’ is a phenomena of despite consuming a high animal fat diet; the French population has low number incidents for heart disease. This has been linked to the high level consumption of red wine in France.

There have also been positive outcome in researches for resveratrol’s antioxidant qualities on different cancers. No human trials though have been taking place. Studies of resveratrol’s kinetics in the human body have proven to be too insufficient for possible cancer prevention. In animal studies however resveratrol was able to prevent cancer but didn’t have impact on existing tumours.

Eye health and ageing

Lutein and zeaxanthin are carotenoids found in eggs (see the article here) and have been studied for their effect of retinal protection. Recent research has found though that grapes might be even more effective because of their ability to protect against oxidative stress. Scientists say that grape consumption even just during childhood might prevent ADM and blindness.

Previous research links the polyphenols like anthocyanins with protection against cancers and heart disease however grape juice might boost the memory for elderly who suffer from mild impairment in brain function. Drinking grape juice might also lower bad cholesterol in blood which is associated with different health problems therefore protect the heart.

Metabolism and exercise

Resveratrol activates special proteins called sirtuins (SIRT) which are involved in the energy metabolism which also react in the same way to a low calorie intake. Because of this grapes might also give strength and boost stamina in exercise. These founding have a great potential however require a further research.

Raisins

Also known as sultanas, dried grapes or raisins are a healthy choice of snack. Although raisins are higher in sugar they also contain good amounts of iron, potassium, fibre and antioxidants. They are associated with blood pressure lowering effects and protection against oxidative damage to the DNA in sports performance.

Wine

The controversy surrounding wine consumption is still there. It is quite clear that alcohol is bad for us but wine, especially red seems to be different and subject to discussion. Here are some arguments why you should not drink heavily and keep it rather in moderation and choose red wine. Possible health benefits of moderate red wine drinking and disadvantages of heavy consumption of alcohol:

• Heavy alcohol consumption is associated with increased bone loss but moderate (1-3 glasses) wine drinking might prevent osteoporosis in elderly.
• Alcohol is a toxin and is generally linked to risk of cancer. Moderate consumption of wine however might lower risk of lung, ovarian and prostate cancer.
• Heart disease, high cholesterol and blood pressure are just some possible cardiovascular problems associated with high alcohol consumption. Again, moderate wine drinking actually might reduce the heart disease risk and reduce mortality rate.
• One of the unfortunate effects of long term heavy drinking is the inhibition of new brain cell development which might lead to depression. Moderation might fight the Alzheimer’s and dementia but more on this has to be researched first in order to support this possibility.
• Studies suggest that moderate drinking does not affect blood sugar levels and might even help to prevent Diabetes Type 2.
• Because of its cholesterol lowering effect wine drinking moderately might prevent the formation of gallstones and protect against ADM.

Key health benefits of eating grapes:

• Reduce blood pressure
• Might enhance the metabolism
• Give strength
• Lower cholesterol
• Help to prevent gallstone development
• Protect against oxidative stress
• Good for eyes
• Reduce risk of cardiovascular illnesses
• Might prevent some cancers
• Reduce risk of diabetes

Also known as beet, this root vegetable (and its juice) is back in fashion at the moment and can be seen on restaurant menus across the globe. This is mainly a result of the positive evidence on its health benefits discovered over the past few years. Additionally, beetroot is a local product and can be grown cheaply so it fits neatly into the trendy “organic” way of life which is now so popular in society. The greatest excitement is because of the impact beetroot has on improving physical endurance during exercise.

Key Nutritional Facts

Nitrates

Beetroot is naturally rich in nitrates which are associated with prolonged stamina. How do nitrates actually work? Nitrate in the body can be converted into nitric oxide where it gets involved in the modulation of blood flow, muscular contractions and cellular respiration which helps the body to use less oxygen. Nitric oxide is a biological messenger which, in the endothelium, triggers a signal for the smooth muscles to relax (blood vessels dilate). This particular study researching nitrate effect by the British scientists involved subjects drinking beetroot juice. At the end of the study physical endurance was prolonged by 16%. The overall athletes speed increased but the resting blood pressure was lower. Nitrates therefore protect against the damaging effects of hypoxia (lack of oxygen). High in nitrates are also spinach, lettuce, celery, cress and rocket. Basically, what we are saying is that nitrates are great for keeping going whilst exercising.

Another study has found a link between beetroot juice intake and increased blood flow to the brain. This is mainly due to the blood vessels widening effect brought on by the nitrates. Lower levels of blood flow in brain are associated with dementia.

Antioxidants

Although not very high in any nutrients beetroot contains a little bit of everything. An Exception is folic acid (27% of DRV). The dietary intake of B complex in general has a role in stroke prevention. B9 contributes to a healthy pregnancy, prevents birth defects and boosts the babies birth weight. Recent studies have questioned whether or not the folic acid prevents any neural tube defects. More than half of American women have unplanned pregnancies, but an increased folic acid intake just before this would prevent NTDs.

Surprisingly B9 might also contribute to the prevention of language delay for children and even improve their language skills and behaviour. This assumption is based on the folic acids benefits on infant’s neurological development.

Young female athletes are at risk of developing irregular menses or even stop menstruating. This puts these individuals at risk of heart disease. Folic acid helps to dilate blood vessels therefore the vascular function can normalise. B9 also makes the hardening of arteries happen much slower.

Key benefits of eating beetroot:

• Prolong exercise endurance
• Improve physical performance
• Increase blood flow to brain
• Normalize vascular function
• Prevent birth defects
• Might improve child’s neurological development
• Lower risk of heart disease
• Slower the hardening of arteries

More:

• Asparagus health benefits
• The benefits of eating carrots
• Nutritional information – Onions

The word ‘pineapple’ originates from Tupi languages in South America meaning ‘excellent fruit’. There are three main ingredients which make this fruit special – vitamin C, Manganese and Bromelain.

A full cup of pineapple provides almost the whole amount vitamin C you need during a day. With number of successful applications on this vitamin’s benefits on health it also becomes clear that there are many people who lack vitamin C in their bodies. Scientists even propose to double the vitamin C daily allowance to prevent deficiencies. As an antioxidant its role involves protecting against cardiovascular diseases and diabetes. It is however still unclear whether and how vitamin C has an impact body’s immunity despite its presence in immune cells. It might reduce the duration of common cold but not necessarily prevent it. Histamine is a neurotransmitter which is involved in inflammatory response. Vitamin C is able to inhibit this action therefore provide relief for example against allergies due to its anti-histamine properties.

Manganese (Mn) is an essential micro-nutrient. In humans most Mn can be found in bones and the brain. The combination of Mn and vit C has been found to have effect on asthma symptoms in adults. Increased intake especially of Mn lessens the symptoms in diagnosed asthma. It can be used for reducing menopausal symptoms and osteoporosis. Manganese like vit C is an antioxidant however overexposure to this element is linked to neurodegenerative disease.

There are many uses for Bromelain – the extract of pineapple. Since 1950s it available as a supplement and in Germany it is one of the most popular herbal medicines today . Bromelain is able to reduce swelling because of it affects the migration of neutrophils to the inflammation site (i.e. asthma). It also interferes with the growth of tumours and slows blood clotting. Other claims with regards to this extract like treatment of arthritis are not yet approved by official bodies.

Thiamine(B1) is essential for children’s brain development however lack of it might lead to mental changes – apathy, confusion etc. It’s role in normal metabolism also has been approved. Additionally, high doses of B1 also might be help for diabetic kidney, heart and overall vascular health protection.

B9, known as folic acid (see article about benefits of eating asparagus) is one of the three main pregnancy nutrition components alongside with vitamin D and Omega-3. B6 (pyridine) however has also been proven to be almost as important. Decreased levels of vitamin B6 are linked to early termination of pregnancy. The module is still unclear but it could be related to its enzymatic functions in hundred different metabolic reactions in the human. Daily dose in amount of upper tolerable level has also a potential to reduce inflammatory elements in rheumatoid arthritis.

Benefits of eating pineapple:

• Good source for anti-oxidants
• Reduce duration of common cold
• Protect the cardiovascular system
• Might help to relief allergies
• Lessen asthma symptoms
• Reduce inflammation
• Help maintain good metabolism
• Good for healthy pregnancy and children’s developement
• Lessen postmenopausal symptoms

More:

• Benefits of eating fruit
• Benefits of eating cocunut
• Benefits of eating apples
• Benefits of eating oranges

These nuts are seeds to the evergreen cashew tree therefore are nutritionally very rich. Although high in calories, these are the quality calories providing your body with unsaturated fatty acids, protein, minerals and vitamins, whilst holding no cholesterol!

Glycaemic Control

Studies have shown that cashews (and few other nuts) have a potential to prevent and help managing diabetes. Thanks to their monounsaturated fatty acid content cashews might become an official nutraceutical. Studies have shown that Cashew Seed Extract increases the Glucose uptake. Magnesium will also enhance the insulin sensitivity. Adequate intake of Unsaturated fats also help to maintain normal blood LDL levels therefore lower risks of cardiovascular illnesses.

Magnesium and genome

This metal is becoming more popular in the science of nutrigenomics (food and nutrient influence on the genome) as the interaction between magnesium and phosphate ions is essential for the life of nucleic acids which make up the DNA. This process has been proved to impact the homeostasis of insulin and the glucose through the gene regulation. Lack of Magnesium however in the body might cause diabetes, asthma and osteoporosis but as studies suggest with sufficient intake might prevent these illnesses. Cardiovascular mortality may be reduced by 50% if there is an increased intake of Magnesium, also reduce the risks of colon cancer and stroke.

Vitamin K1

Alongside with its anti-diabetic qualities, vitamin K1 helps the body to utilize Calcium, meaning that it may increase bone density. With a sufficient intake of K1 the levels of osteocalcin (proteins which bind Calcium) were increased. Calcination of arteries also might slower therefore reducing risk of cardiovascular disease and atherosclerosis.

Cashew nuts are also rich in Iron, Zinc, Phosphorus and B complex vitamins bur are less allergic then peanuts and more effective then almonds.

Benefits of eating cashews:

• Prevent Diabetes
• Lower risk of cardiovascular illnesses
• Strengthen bones
• Prevent calcination of tissues
• Reduce risk of stroke
• Balance the blood lipid profile
• Good source for plant protein
• Less allergic then other nuts
• Control glucose uptake

Similar:

• Benefits of Eating Peanuts
• Benefits of Eating Walnuts
• Benefits of Eating Nuts

 
Goat’s cheese has become increasingly popular product alongside the rising numbers of people who have low tolerance of cow’s milk products. The tradition of making goat cheese is however more than thousand years old therefore the variations of it on the market are countless. We want to look at the specific values and downsides of goat’s cheese in comparison with regular cow’s milk cheese. Who will win? (Read the article about the benefits of eating cheese to have a more general review first).

Comparing the caloric values is slightly unfair as depending on the cheese recipe they might be lower or higher for both cow and goat milk cheeses. On average, however goat’s cheese contains less fat and therefore calories. If your preference would change because of this, check the labels when you choose. 1:0!

No lack of macronutrients

Cheddar which is the UK’s favourite cheese has definitely more cholesterol and saturated fat. In a semisoft goat’s product these values are not particularly low too (103% of saturated fat allowance) therefore this is not the point where we will praise goat’s cheese. Still 1:0

In order to prepare cheese a lot of salt is being used which elevates our intake of Sodium. Too much of salt is the same bad as sugar! It elevates the blood pressure (increased risk of stroke) and makes it harder to control weight too. Goat cheese usually contains half the amount of Sodium that Cheddar has. 2:0

Goat’s cheese being an animal source product is also good for you daily protein intake. Sorry, but not as good as normal cow’s cheese. 2:1

Plenty of micronutrients

Almost all of them are there. Riboflavin (B2) which is very important during pregnancy and during lactation can be easily lost through urine therefore a sufficient intake throughout the life is vital. Lack of B2 will make a chain reaction of other deficiencies, lack of growth for children and inflammation. 3:1 Depending on variety however cow milk on average is richer in Calcium. 3:2.

Main reason to prefer goat cheese

Goat’s milk contains less casein alpha-1 which is mostly responsible for the allergic reactions of cow’s milk products aswell as contains 1% less lactose which makes it easier to digest for those who are lactose intolerant.

4:2 – we conclude that goat cheese is two times better than a normal cow milk cheese.

Benefits of eating goat’s cheese:

 
More:

In the food industry chickens for food are referred to as broilers. People have been using this meat for centuries and today it is definitely the most popular protein source in our modern day diets.

Some nutritional facts might vary depending on the recipe you choose to prepare, for example the cholesterol level will be lower if a chicken is cooked with or without the skin. The preferable way is to choose a lean chicken breast and stir fry it with some vegetables. Now, let’s look at some of the various benefits.

White meat vs. red meat

Chicken fillets look whiter than beef and are often therefore considered to be healthier. Is that correct? The darker colour of beef is given by more myoglobin. This protein binds Oxygen and Iron which is important for blood flow and is present in slow twitch muscle fibres. On other hand chickens have mostly fast twitch fibres as their flying activity usually is short and intense. Although red meat contains slightly more calories, the difference is not that great in order to make someone change their preference towards white meat. Some micro-nutrients are also more common in red meat. The difference where chicken wins is the type of fat it contains. There are more unsaturated fats present then saturated, as well as cholesterol content is smaller if chicken is prepared without the skin.

Satiety

Amino acids are the building blocks in our bodies. Whether you are a child, athlete or a house-wife you need protein. The recommendation for protein intake is approx. 0.8g for every kg of body weight. The beauty about protein rich food is that it helps suppress the appetite. Just recently we understood why. Along the portal vein’s walls which pumps blood from the gut are nerves which contain specific receptors – MORs (mu-opioid). Dietary protein stimulates these receptors and actually enhances appetite by signals sent to brain, however a signal from brain comes immediately back to intestines with an order to release glucose. This mechanism not just makes us feel full but also enhances the reuse of glucose in the body which we sometimes have too much. One question is still actual for scientists – how to control appetite with MOR receptors for longer time periods as too much protein in the diet can cause adverse effects.

Alternation of lipid profile

For already some time vitamin B3 (niacin) has been used in order to change people’s blood lipid profiles in order to reduce cardiovascular risks. Niacin blocks the breakdown of fats therefore reduces amounts of free fatty acids in the blood. Also the amounts of HDL (high density lipoproteins) increase. More recent studies scrutinize this effect on health and show that the risk of stroke might actually increase because these alterations to lipid profile.

However, B3 is essential for metabolic activities in cells and is responsible for repair of DNA. Deficiency of this vitamin might slower the metabolism and makes one more vulnerable to colds. In more severe cases B3 deficiency can result pellagra. Good vegetarian sources of B3 are dates, nuts and tofu.

Eating chicken will provide you also with B6 and B12. These vitamins are correlated with lower risk of mental illnesses such as depression. High level of B12 also might protect against brain atrophy in elderly and regulate allergen levels in the blood. Not without a reason pregnant women are advised to increase their B complex intake. As B6 has a diuretic effect (increase water excretion from body), therefore and is thought to reduce morning sickness and hangover. It has even been suggested that B6 increases the vividness of dreams.

Protection

Zinc is a mineral found in all enzyme classes, meaning that without it an organism would not function. While the role in reduction of cold symptoms maintains controversial, an adequate intake of Zinc is needed for a strong immune system. Alongside with claiming to have antioxidant properties it might reduce ageing effects and prevent tissue damage. Zinc is already being used for cure of age-related macular degeneration).

Benefits of Eating Chicken:

• A low fat animal protein source
• Protect against degeneration of tissues
• Might prevent several cancers
• Enhance mental health
• Lower blood pressure
• Strengthen immune system
• Contain anti-oxidants
• Help to regulate satiety
• Improve blood lipid profile

Note: It is strongly advised to cook chicken thoroughly and isolate it from foods which are not going to be heated. Heating process however will reduce the amount of nutrients in the chicken.

More:

This term is practically a composition of two words – nutrition and pharmaceutical. Nutraceuticals are foods which provide medical benefits (scientifically proven) in order to fight and prevent chronic diseases. The products considered to be nutraceuticals are all fortified foods, dietary supplements and specific diets. For example, Omega3 pills are nutraceutical as they contain an isolated nutrient which is derived from a food source, in this case cod liver.

Dietary supplements

Good points

These products are usually in the pill or powder form and are a useful tool used to treat nutrient deficiencies. However, there are many claimed benefits of supplements related to the general improvement of life. We have all taken some ‘vitamins’ at some point of our lives but usually they are most needed during childhood and the later years of life.

In childhood – the body is developing very rapidly and consumes a lot of energy and nutrients especially essential for bone strength and brain development.

With age tissues of the body start to degrade thus putting us on risk to become ill in many different ways. The repair processes in the body after injuries are much slower therefore a proper nutrition is vital during this stage of life.

At high risks to be deficient in nutrients are people with allergies, certain eating habits like vegans, people with lower income, after-surgery and eating-disorder patients. In the Western World this is somehow a less common problem because there is variety of foods available containing the same nutrient base.

Bad points

Nutraceutical industry is less regulated than pharmaceutical it means that there are less clinical trials needed and scientific evidence therefore in order to bring a new product on a market is easy. Supplements are freely available to buy in any pharmacy without a receipt.
From the nutritionist point of view dietary supplements are not the ideal way to provide yourself with essential nutrients. If a patient needs an urgent dose of nutrient for short period of time it is acceptable to use pills. However along with supplementation the dose should be reduced but the natural source-food increased.

We all have heard about side-effects of drugs. What about dietary supplements? Side effects are usually consequence of over-dosing and pro-longed use. Unlike in pharmacology dietary supplements ‘escape’ the crucial 10 year development processes which involve complete research including more or less long-term effect research. The side-effects or adverse effects of nutritional supplements are at the same scale as the one of drugs. Nutrients to be exact are strongly involved in the body mechanism mainly as coenzymes and the body’s building material. Can’t too much of it be dangerous? Indeed it can. From mild effects like constipation to severe toxicity and liver failure they are in many ways similar to the harm of drug overuse.

How to choose and use dietary supplements?

Best way is to consult with someone who knows exactly about your problem and can actually do calculations of how much of a nutrient you need daily and advice the best product depending on your individual needs. Don’t rely on magazines, a shop assistant’s knowledge or your friend. Pay a visit to dietician or exercise physiologist if you are an athlete.

Choose the product carefully if you are doing it on your own. There are many people who have a bad experience with supplements therefore much information on internet available about ‘bad’ products. Try to investigate the clinical relevance of the claimed benefits of the supplement. Even if sometimes stated – clinically proven – it doesn’t mean that the substance has been researched for long-term effects etc. Read reviews in independent and objective sources. My advice – research which foods are rich in the particular nutrient and try to introduce them in your diet.

On the packaging almost definitely it should show exact amount of substance in it. Usually the amount is approximately the same as daily allowance or requirement and sometimes even higher. However not 100% of the supplement will actually be absorbed (that’s one of the big minuses) therefore just one capsule might not exceed your requirements.

Remember that what you eat might also contain the same nutrient you are supplementing so be careful to not exceed as it adds up.
If an expert told you to take one capsule a day – than take just one. Supplements are similar to drugs – too much of it can cause totally opposite effects of what you wanted.

Take the supplement for the exact period an expert advised you to and not longer. However if you experience adverse effects before reaching the end of that time, consult with a specialist immediately.


 

Fortified foods

This part of nutraceutical industry works with adding essential minerals and vitamins to foods. Enrichment however is adding the micronutrients to foods which would be otherwise lost during processing. Fortification of foods is associated also with the term – functional foods. These would be products which contain micronutrients which in naturally would not be otherwise found in them thus a new function or benefit is introduced.

Here are some commonly fortified foodstuffs which have been proven to be very helpful in the fight against common deficiencies:
Iodized salt
Iodine deficiency is the greatest threat for mental and the endocrine health. In the regions of higher relief there are greater risks to become deficient as the soil does not contain appropriate amounts of Iodine which would then be absorbed by plants and animals. Naturally rich in Iodine is certain seafood and sea kelp.

Folic acid addition to flour
Especially advised for mothers -to be folic acid is crucial component in reactions of cell growth and division. Also known as B9 deficiency can cause anaemia and neural tube effects in developing embryo. Bread fortified with folic acid is becoming more and more popular. Natural sources of B9 are leafy vegetables (spinach, asparagus), eggs, liver and legumes.

Niacin in bread
Pellagra is a consequence of niacin deficiency. People at risk might also be alcoholics, HIV patients and cancer sufferers. Most common symptoms are dermatitis, diarrhoea and dementia. Rich in niacin or B3 are liver, tofu, dates, tomatoes and many other foods.

Vitamin D in dairy
This vitamin is commonly added to dairy products and oils in order to prevent Rickets. This is very important micronutrient for children, elderly and people who generally have little sun exposure. However you can also find it in salmon, mushrooms, eggs and beef liver.

Vitafoods Europe 2012

There are some issues concerning the nutraceutical industry especcialy with the international standards. This year from 22nd to 24th of May in the Vitafoods event held in Geneva where people within the industry could discuss issues and see the novel products. Alongside with revealing recent researches on different nutrients in foods the health claim problem was discussed. Importance of clinical trials seems very crucial in order to support any benefits of nutraceutical products. To explore more please visit Vitafoods 2012.