VITAMIN B RESEARCH SHOWS IT HELPS PRESERVE MEMORY IN THE ELDERLY

Found this article in today's Daily Mail and another reason why Marmite is so good for you! Marmite that lovely yeast paste is rich in Vitamin B complex. Vitamin B is water soluble so must be eaten regularly as the body is unable to store it. It's well known Vitamin B complex is necessary for nerve function so it stands to reason how it can help prevent memory loss in old age. As for Marmite it's said you either love it or hate it, personally I can't see why anyone would hate it, it's divine on hot toast and with cheese and even better it's so good for you.

Daily dose of Vitamin B 'can fight memory loss and help protect against Alzheimer's'

A daily dose of vitamin B can dramatically combat memory loss in old age and even protect against Alzheimer's, a study has found.

People taking the pill had lower levels of a brain protein known to lead to a rise in the risk of dementia.

Researchers found it also slowed mental decline in older people who have slight problems with their memory.



Care: Having a daily vitamin B pill can fight the onset of memory loss in old age

More than 800,000 people in Britain suffer from dementia and the number is forecast to double within a generation, but previous drug trials have been unsuccessful.



Supplement: Research at Oxford University

Around a sixth of people over 70 are thought to suffer from mild cognitive impairment and about half develop dementia, usually within five years of diagnosis.

The research suggested dementia could be treated with a food supplement rather than by taking complicated medicines.

More than 250 people took part in the study, at Oxford University, including people with mild cognitive impairment who were aged 70 years or older.

They were given vitamin B - found naturally in food such as beans, meat, wholegrains and bananas - or a placebo over a two-year period.

Taking the food supplement appeared to help maintain mental processes, such as planning, organising and recalling information.

An earlier study showed B vitamins slowed the rate of brain shrinkage compared with a group receiving a placebo.

Dr Carrie Ruxton of the Health Supplements Information Service told the Daily Express: 'The findings from these two reports should be of interest to clinicians.'

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TACKLE YOUR MOOD AS WELL AS YOUR GROWING WAISTLINE

This is not a new idea, those of us involved in nutrition have been well aware of this for years, but if it helps get the facts out there, then its good. The trouble is a diet that is high in refined sugars causes havoc with our blood sugar levels and its this that instigates type 2 Diabetes later in life. When you eat a snack or meal high in refined sugars the amount of sugar gets into the blood stream after being converted into glucose via the digestive system. To enable the glucose to reach the cells and give the body's cells energy, the pancreas has to produce Insulin, Insulin is the catalyst, the key to allow sugar entry into the cells. Now the body is constantly trying to achieve homoeostasis, a balance a lot of sugar means a lot of insulin needs to be produced by the pancreas and if we eat a lot of refined sugars over a period of years this has a detrimental effect on the Pancreas. In time you will gain weight too and for the poor Pancreas this means more work. The other effect with refined sugars is peaking in the blood stream, there is a surge of Insulin to enable the sugar to enter the cells, this Insulin causes a trough  and whats often apparent is a feeling of tiredness and sometimes shaking. On the other hand eating complex carbohydrates and unrefined sugars, they are released much slower into the blood stream, so there is not this sudden rush of Insulin and no tiredness and weakness. This peaking and troughing in the blood stream leads to mood swings and a craving for sugary foods and makes it difficult to stick to a weight loss plan. 

We need adequate vitamins especially the B complex group for nerve function and Thiamine which is one of this group for energy release. Vitamin B is also water soluble so has to be eaten daily as it cannot be stored by the body and easily destroyed by over cooking and processing. Our bodies also use more Vitamin B in times of stress. The Brain especially needs adequate levels of Omega 3 Fish oils, so a good balanced diet is essential in order for it to function correctly, Processed foods lack adequate nutrition, so if you find yourself getting that tired lagging feeling around late afternoon your first thought should be to have a good look at your diet.

Anybody who has tried a quick fix weight reduction diet will know how grumpy it can make themselves feel and how often its driven them to cravings for sweet sugary foods and chocolate. By taking care to balance your diet by eating good fats, such as fish oils and olive oil, whole grains and fresh fruits and vegetables, you will lose the weight and you will achieve your goal rather than give in to those sugar cravings

The Happiness Diet: How a new weight-loss plan promises to tackle your mood as well as your waistline

We all know that a diet high in fat, sugar and processed food is bad for our waistlines.
But according to a new book, it is also making us depressed.
Authors of The Happiness Diet believe that what we eat can affect mood as much as it does weight.

Brain food: Authors of The Happiness Diet believe that what we eat can affect our mood as much as it does our weight

Drew Ramsey, a clinical psychiatrist at Columbia University, and health writer Tyler Graham say that eating the right food is 'the foundation of good mental health'.

They point out that rates of both obesity and depression have doubled in the last decade, and blame the rise on the Standard American Diet, or the SAD Diet.

'Your brain is made of food, and the right foods are the foundation of good mental health'

A weight-loss plan that simply cuts fat and calories is a recipe for failure, they say, and without natural mood-boosters such as magnesium, vitamin B12 and conjugated linoleic acid, we are less likely to feel happy and therefore successful.
Instead, a diet rich in 'good' fats, like olive oil, whole grains, vegetables and quality meat can benefit both out minds and our waistlines because, by feeling more satisfied, one will lose weight effortlessly.
Dr Ramsey told Today.com: 'Focusing on getting skinny by eating a low-fat, low-calorie diet, fails for most people.

The Happiness Diet: You can't feel your best if you starve the brain, say Tyler Graham and Drew Ramsey

'Your brain is made of food, and the right foods are the foundation of good mental health. You can't feel your best if you starve the brain.'
They also counter the argument that the food they recommend is too expensive for those on a budget.
'The biggest myth out there is that eating right is expensive,' Dr Ramsey said, explaining that ordering a weekly seasonal box of produce from community-supported agriculture programmes can actually cut your weekly grocery spend.
But there's nothing wrong in investing in your health if you do need to spend more, Mr Graham added.
A century ago, people spent far more on food than they do now, because they had different priorities.
'Your brain is made out of food,' he said, echoing his co-author. 'What's more important, having 200 cable channels or feeding your brain the nutrients it needs?'

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WHY THIS DOES NOT SURPRISE ME (ANTIOXIDANT VITAMINS AND MINERALS)

FOODS RICH IN SELENIUM

To me this is not news nutritionists and dietitians have known this for donkey ages, it stands to reason. It's a message us in the industry have been trying to get across for so long and it's pretty basic. The problem lies in peoples' diet these days and the cause of many a problem, too many people have come to rely on fast foods and processed convience foods. I say processed convience foods because nature has its own convience foods, salads and fruit and many vegetables don't take long to prepare and these are rich in these vitamins and minerals. Does the problem lie with peoples' parents these days? or does it stem from the education system that food and nutrition doesn't focus so much in schools? but then why should it? Personally I feel parents' have a duty to educate their children to why it's important to eat a well balanced diet.

If you tell a child or anyone for that matter, to do something or not do something, especially when it comes to eating 'greens' they are going to rebel, especially small children as they are born with a sweet palate, so education should start at an early age. Tell them as they grow up what nutrients do for our bodies, children are like little sponges they absorb facts and it will stay with them. If you say they must eat them without saying why, they will stubbornly refuse and that goes for educating adults as well.

Over cooking can also destroy vitamins, especially the water soluble ones such as  the B complex and Vit C, so steaming and microwaving, which don't use much water are idea. Frozen vegetables often contain more vitamins as they deteriorate rapidly after harvesting, whereby vegetables harvested for the frozen market must be picked and frozen straight away so the vitamin content is preserved.

Minerals are elements that originate in the soil and cannot be created by living things, such as plants and animals. Yet plants, animals and humans need minerals in order to be healthy. Plants absorb minerals from the soil, and animals get their minerals from the plants or other animals they eat. Most of the minerals in the human diet come directly from plants, such as fruits and vegetables, or indirectly from animal sources. Minerals may also be present in your drinking water, but this depends on where you live, and what kind of water you drink (bottled, tap). Minerals from plant sources may also vary from place to place, because the mineral content of the soil varies according to the location in which the plant was grown.

 Selenium
Men need 70 mcgs/day.
Women need 55 mcgs/day.

• Selenium is a part of several enzymes necessary for the body to properly function. Generally, selenium functions as an antioxidant that works in conjunction with vitamin E.
• Selenium deficiency is rare in humans.
• Most fruits contain a small amount of selenium, but dates have a significant amount. 
Bananas 
Breadfruit 
Guava 
Lychee 
Mango 
Passionfruit 
Pomegranate 
Watermelon
• Vegetables: 
Asparagus 
Brussels Sprouts 
French Beans 
Lima Beans 
Mushrooms 
Parsnip 
Peas 
Spirulina
• Most nuts contain selenium, but the following nuts have a significant amount: 
Amaranth 
Barley 
Brazil Nuts 
Buckwheat 
Cashews 
Coconut 
Rye 
Wheat - Durum 
Wheat - Hard Red
• Meat and Proteins: 
Beef 
Cheddar Cheese 
Chicken Breast 
Chicken (dark meat) 
Eggs 
Anchovies 
Caviar 
Cod 
Herring 
Perch 
Pollock 
Salmon 
Sardines 
Tuna 
Lamb 
Pork 
Soy Beans 
Turkey Breast 
Turkey Bacon 
Veal 
Turkey Leg 
Roast Duck 
Hamburger 
Bacon 
Ground Turkey
• Most legumes are a good source of Selenium but these are the highest. 
Black Eye Peas 
Fava Beans 
Garbanzo Beans 
Lima Beans 
Mung Beans 
Navy Beans 
Pigeon Beans 
Pinto Beans 
Soy Beans 
Winged Beans

ZINC
Men need 15 mgs/day.
Women should get 12 mg/day.
Children need 10 to 15 mg/day.

• Vegetarians need about 50 percent more zinc in their diet than meat eaters.
• This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision.
• Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails. (Though not always as damage to the matrix, the growing area under the cuticle area, can also cause these white spots)
• Most fruits contain a small amount of zinc, but the following have a significant amount: 
Avocado 
Blackberries 
Dates 
Loganberries 
Pomegranate 
Raspberries
• Vegetables:
Amaranth leaves 
Asparagus 
Bamboo Shoots 
Brussels Sprouts 
Corn 
French Beans 
Lima Beans 
Okra 
Peas 
Potatoes 
Pumpkin 
Spirulina 
Swiss Chard
• Most nuts have some zinc, but these have a significant amount: 
Buckwheat 
Cashews 
Oats 
Pine Nuts/Pignolias 
Pumpkin Seeds 
Rye 
Sunflower Seeds 
Wheat - Durum 
Wheat - Hard Red 
Wheat - Hard White
• Meat and Proteins: 
Beef 
Cheddar Cheese 
Chicken Breast 
Chicken (dark meat) 
Eggs 
Catfish 
Herring 
Sardines 
Lamb 
Pork 
Soy Beans 
Turkey Breast 
Turkey Bacon 
Veal 
Yogurt 
Turkey Leg 
Lowfat Yogurt 
Roast Duck 
Hamburger 
Bacon 
Beef Sausage 
Beef Jerky 
Hot Dog (Beef) 
Ground Turkey 
Ground Chicken
• Most legumes are a good source of Magnesium but these are the highest 
Adzuki Beans 
Black Beans 
Black Eye Peas 
Fava Beans 
Edamame 
Garbanzo Beans 
Kidney Beans 
Navy Beans 
Soy Beans 
Split Peas 
White Beans 
Winged Beans

Vitamins are organic food substances found only in living things, i.e. plants and animals. They are essential for our bodies to function properly, for growth, energy and for our general well-being. With very few exceptions the human body cannot manufacture or synthesize vitamins. They must be supplied in our diet or in man-made dietary supplements. Some people believe that vitamins can replace food, but that is incorrect. In fact, vitamins cannot be assimilated without also ingesting food. That is why it is best to take them with a meal. Synthetic vitamin supplements can be of varying quality, so it is a good idea to get your supplements from a reliable source. 

Vitamin A
10,000 IU/day (plant-derived) for adult males.
8,000 for adult females - 12,000 if lactating.
4,000 for children ages 1-3
5,000 for children ages 4-6
7,000 for children ages 7-10

• Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles.
• Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel.
• Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.
• Most fruits contain vitamin A, but the following fruits have a significant amount: 
Cantaloupes 
Grapefruit 
Guava 
Mango 
Papaya 
Passionfruit 
Tomatoes 
Watermelon
• Amaranth Leaves 
Bok Choy 
Broccoli 
Brussels Sprouts 
Butternut Squash 
Carrots 
Chinese Broccoli 
Chinese Cabbage 
Kale 
Leeks 
Peas 
Pumpkin 
Rapini 
Spinach 
Squash - summer 
Squash - winter 
Sweet Potato 
Swiss Chard
• Chestnuts 
Pecans 
Pistachios
• Cheddar Cheese 
Cream Cheese 
Cows Milk 
Whipping Cream 
Eggs 
Tuna 
Goat Milk 
Goat Cheese 
Sour Cream
• Most legumes do not contain a significant amount of Vitamin A

Vitamin C
60 mg for adults - 70 mg for women who are pregnant and 95 for those lactating.
Children need between 45 and 50 mg

• Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent.
• Black Currants 
Breadfruit 
Grapefruit 
Guava 
Kiwi 
Lychee 
Mango 
Mulberries 
Orange 
Papaya 
Passionfruit 
Pineapple 
Strawberries
• Amaranth Leaves 
Bok Choy 
Broccoli 
Brussels Sprouts 
Butternut Squash 
Green Pepper 
Kale 
Swiss Chard
• Other than 
Chestnuts, most nuts do not contain a significant amount of vitamin C.
• Cod 
Perch 
Goat Milk 
Soy Beans 
Lowfat Yogurt
• Other than Edamame, most legumes do not contain a significant amount of vitamin C.

Vitamin E
30 IU for most adults. Children need between 6-11 mg/day. (1 IU is equal to approximately .75 mg)
Note: some researchers and medical experts believe that with all of the positive studies using higher doses of vitamin E, this daily recommended intake is not high enough.

• Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.
• Avocado 
Blackberries 
Black Currants 
Blueberries 
Boysenberries 
Breadfruit 
Cranberries 
Guava 
Kiwi 
Loganberries 
Mango 
Mulberries 
Nectarine 
Papaya 
Peach 
Pomegranate 
Raspberries
• Butternut Squash 
Parsnip 
Potatoes 
Pumpkin 
Spirulina 
Swiss Chard 
Taro
• Almonds 
Filberts/Hazelnuts 
Pine Nuts/Pignolias 
Sunflower Seeds
• Eggs 
Herring 
Sardines 
Turkey Bacon
• Edamame 
Pinto Beans

Article below from the Daily Mail

Could a simple pill costing 30p a day be the answer to getting pregnant?

               

Pregnant: The new pill helped 60 per cent of women conceive

A 30p multi-vitamin pill could more than double a woman’s chance of having a baby, according to a study.

It found that 60 per cent of those taking the supplements while undergoing IVF became pregnant compared to just a quarter who did not take them.

Researchers say the pills contain nutrients that may boost fertility such as vitamins A, C and E, zinc and selenium, that are often absent from our diets.


The study carried out at University College London involved 56 women aged 18 to 40, who had all tried unsuccessfully to fall pregnant using IVF for at least a year.

Half were given a multi-nutrient pill to take every day and the other half given folic acid pills to take daily.

The micronutrient pill also contained folic acid which prevents birth defects and has also been shown to help boost fertility.

The team found that 60 per cent of women taking the multi-nutrients fell pregnant, and did not miscarry in the first three months when it is most common.

This compared to 25 per cent of women in the group taking folic acid who were still pregnant after three months.

The study published in the journal Reproductive Biomedicine also found that women taking the micronutrients needed far fewer attempts to become pregnant.

Of those who fell pregnant, 75 per cent conceived in the first course of IVF.

By comparison just 18 per cent of those on folic acid who became pregnant did so after the first IVF course.




The study carried out at University College London, pictured, involved 56 women aged 18 to 40, who had all tried unsuccessfully to fall pregnant using IVF

The particular pill, Vitabiotics Pregnacare-Conception,contains folic acid, vitamin B, vitamin E, vitamin A, vitamin C, zinc, selenium and some antioxidants.

It costs just over £10 over the counter for a month’s supply.

Lead researcher Dr Rina Agrawal said: 'The implications of this study are far reaching as they suggest that prenatal micronutrient supplementation in women undergoing ovulation induction improve pregnancy rates.


Vitabiotics Pregnacare-Conception,contains folic acid, vitamin B, vitamin E, vitamin A, vitamin C, zinc, selenium and some antioxidants

'There is a large body of evidence establishing the relationship between placental development, foetal growth, pregnancy outcomes and adequate nutrition, particularly vitamin intake.'

But other scientists pointed out that the study was very small so the results should not be taken too seriously.

Dr Allan Pacey who specialises in fertility at the University of Sheffield said: 'The influence of nutrition on our fertility is of general interest to the public and professionals, but there are relatively few studies which have examined this systematically and few which have shown direct benefits of taking supplements to enhance things.'

'Therefore, on the face of it, this study is interesting but we should acknowledge that this is a relatively small number of patients and the study would need to be repeated in a larger trial before we could be certain of the results.'

A woman’s fertility is known to be affected by a number of factors including her age, weight, alcohol consumption, whether she smokes.

High levels of stress and even drinking too much coffee have also been shown to reduce the chances of falling pregnant.

Maggie Brown (Author)

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WHAT ARE FREE RADICALS AND ANTIOXIDANTS?

In the world of skin care you may have heard of "Free Radicals", this term seems to crop up a lot in skin care adverts so what exactly are Free Radicals? Well basically they are organic molecules and they are very unstable and because of this, they look to bond with other molecules in an effort to become stable. They are responsible for aging and tissue damage and because they are looking to bond with other molecules, they destroy their vigour. You may have also have heard of "Antioxidants" these are present in many foods and are molecules that prevent damage by Free Radicals. You may also have heard of the ACE vitamins, these are Vitamins A, C and E and these vitamins have a known effect on Free Radicals. Many skin cremes have these vitamins added to them and vitamin E especially has been added to many food stuffs especially bread as it extends the shelf life. It is well known by adding wheat germ oil, which is rich in vitamin E to skin preparations and essential oils blends, extends its shelf life and prevents the oils from becoming rancid too quickly. It is better to obtain these vitamins as part of a healthy balanced diet as they are assimilated better by the body than supplements.

Maggie Brown (Author)

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