Tag: vitamin a

A bit about Vitamin A

We have been diving into a series of nutrients and looking at what they do. Today we are going to take a look at vitamin A.

What is it?

Vitamin A, also known as retinoic acid, is a fat-soluble vitamin that is naturally present in many foods. It plays a role in many bodily functions.

There are two different sources for vitamin A:

*Preformed vitamin A is found in fish, organ meats (such as liver), dairy products, and eggs

*Provitamin A carotenoids are turned into vitamin A by your body. Carotenoids are pigments that give yellow, orange, and red fruits and vegetables their colour. Your body is able to convert some carotenoids into vitamin A.

What does it do?

It is important for normal vision, the immune system, reproduction, and growth and development. Vitamin A also helps your heart, lungs, and other organs work properly.

I think the most important function of vitamin A is gut health. Its benefit for the gut is twofold, first it helps to restore the mucous lining and second, it helps to balance the immune system. This means that it can be particularly useful in autoimmune conditions of the gut like Chrones disease and leaky gut.

Retinol, is one of the 4 forms of vitamin A which studies have found assists in the regeneration of the mucous lining, thus reducing leaky gut. This happens because the mucous layer is a protective layer, as well as being involved in the health of tight gap junctions that make up the physical part of the gut.

Another form of vitamin A, Retinoic acid, has been found to promote T cell activation as well as increasing the rate of NK (natural killer cells) in the body, both play a major role in immunity.

Our bodies have an adaptive immunity, which means it creates T cells to fight a particular infection. NK cells on the other hand are part of our innate immunity that we get from our parents and from natural child birth. They are particularly good at protecting the body from tumour growths and viral infections until the adaptive cells can mount a specific response.

What if I am low in Vitamin A?

Some of the signs and symptoms of vitamin A deficiency can include night blindness because it helps to create Rhodopsin, a protein found in the eyes. A long-term deficiency of vitamin A can also lead to a higher risk of respiratory diseases (such as pneumonia) and infections (such as measles and diarrhoea).

It can also cause anaemia (a condition in which the red blood cells do not supply enough oxygen to the body). In severe cases, not getting enough vitamin A can increase your chances of dying.

What foods provide vitamin A?

Vitamin A is found naturally in many foods and is also added to some foods during processing, such as milk and cereal. You can get your daily dose of vitamin A by eating a variety of foods, including the following:

*Some types of fish, such as herring and salmon

*Beef liver and other organ meats (which are also high in cholesterol, so limit the amount you eat)

*Green leafy vegetables and other green, orange, and yellow vegetables such as spinach, sweet potatoes, carrots, broccoli, and winter squash

*Fruits, including rock melon, mangos, and apricots

*Dairy products, such as milk and cheese

*Fortified breakfast cereals

*Eggs

It is also important to note that cooking these foods, can reduce the amount of vitamin A by as much as 35%.

If you think you may be deficient in vitamin A, talk to your chosen health professional about the steps appropriate for you to take.

We hope you found this information interesting.

Till the next post,

Live clean n Prosper.

Sources – National Institute of Health – Web MD

The Elderflower plant and Elderberries

Today’s post is about the Elderflower plant and Elderberries.

We have an elderflower bush in our garden and we know that parts of this plant are reported to be edible and have health benefits. However, we are not sure which parts, how to prepare them or the health benefits.

So, I decided to do the research to find out and, as usual, I am sharing what I found.

First, a bit about the plant

The Elderflower or Sambucus canadensis is a member of flowering plants in the Adoxaceae family. The various species are commonly referred to as elder, elderflower or elderberry. It is a deciduous shrub or small tree which grows from 3 to 4 metres high. It has lacy, umbrella-like sprays of pale flowers that bloom from spring to autumn. The fruit is a dark purple to black berry 3–5 mm in diameter, produced in drooping clusters in the late autumn.

Elders are often grown as a hedgerow plant in Britain since they take very fast, can be bent into shape easily, and grow quite profusely. For this reason, it has gained the reputation of being ‘an instant hedge’. It is not generally affected by soil type and will virtually grow anywhere sufficient sunlight is available. There are indigenous species that grow on the edge of rainforests in NSW and the Otway Ranges in Victoria and are considered important bush foods.

Many species are widely cultivated for their ornamental leaves, flowers, and fruit.

How can the plant be used?

Firstly, caution is advised when consuming this plant as the berries, bark, and leaves are actually, mildly toxic and must not be used in their raw state. Using heat destroys these toxins. Only eat elderberries after boiling them and removing all seeds with a sieve.

The aromatic flowers of the elder bush have been used in kitchens since Roman times and can be eaten raw or cooked. These flat-topped sprays of creamy white flowers have a distinctly musky and sweet fragrance.  The young leaves, by contrast, smell pretty bad. Historically, bunches of the foliage were once tied to the harnesses of working horses to ward off flies.

Historically the elderflower has been used as a medicinal plant by many native peoples and herbalists alike. The traditional uses of elderflower plants involved the whole plant, with elderflower teas, tinctures made from the bark and the fruit used for many ailments.

These plant extracts are used to treat bronchitis, coughs, upper respiratory cold infections, fever.

The berries are edible after cooking and can be used to make jam, jelly and chutney sauce. Also, when cooked, are often used with blackberries and with apples in pies. The flower heads are commonly used in infusions, giving a very common refreshing drink.

Elderflowers are also used to make a cordial that is used as a mixer with gin, ice and soda. They are also used to make Elderflower kombucha, or even Elderflower champagne, a naturally bubbly, lightly alcoholic drink made in a similar way to ginger beer.

Do the berries or flowers have health benefits?

The berries have been found to have a high concentration of compounds such as flavonols, phenolic acids and anthocyanins, which are known for their antioxidant activity. They have greater potential health benefits than blueberries and cranberries. In addition, they are very low in calories and have a much higher content of Vitamins A, C and B6 than other berries. They are also high in dietary fibre.

Elderberry extract has been found to help reduce the length and severity of symptoms caused by the influenza virus. Studies have shown elderberry juice may reduce the level of fat in the blood and decrease cholesterol. In addition, a diet high in flavonoids like anthocyanins has been found to reduce the risk of heart disease.

 

So, the takeaway from this research is that elderberry has been associated with many promising health benefits. When prepared properly, elderberry is a flavourful addition to a healthy diet and a good source of vitamin C, fibre, and antioxidants.

It may also be fun to make some Elderflower Champagne.

Till the next post,

 

Live clean n Prosper

Sources – Wikipedia – Renaissance Herbs – The Mudbrick Herb Cottage – Jamie Oliver – Healthline –

A Choc-Orange Slice recipe

Today I’m sharing another recipe, this time featuring Oranges.

At this time of the year our orange trees are full of fruit and I like to find different ways of using it.

What I like about this recipe is that it uses the whole fruit and nothing is wasted. You get every bit of nutrition out of the fruit.

I have previously written about the health benefits of Oranges, of which there are many.

As is usually the way with many fruits, eating an orange is healthier than just drinking the juice. With this recipe, you eat the peel as well, which actually contains higher amounts of some nutrients than the flesh.

This slice is wheat free and almost dairy free (the eggs) and tastes amazing when served a little warm with cream or yoghurt.

 Choc-Orange Slice

Makes 16 pieces

 Ingredients

2 whole organic oranges (about 400gm weight)

4 large eggs

100 gms desiccated coconut

75 gms almond meal

100 gms rapadura sugar

2 tbsp maple syrup (or rice malt syrup)

3 tbsp cacao

2 tsp bi carb soda (or baking powder)

 Method

  • Wash oranges and put them in a large saucepan, covering them with water. (Put a small plate on top of the oranges to stop them floating.)
  • Bring to boil, and then simmer for approximately 40 minutes till the skins have softened.
  • Take the oranges from the water, cut them into quarters and allow to cool.
  • Remove any pips and place the pieces into a food processor.
  • Process till you have a smooth pulp.
  • Add the eggs and maple syrup processing till just mixed.
  • Add the dry ingredients and process till combined.
  • Pour the mixture into a prepared 20 x 20 cm tin and bake at 180* for approx. 1 hr until firm to the touch.
  • Allow the slice to cool a while before removing it from the tin and cutting into squares.

** Variations **

  • If you have a nut allergy you can swap out the almond meal for more coconut.
  • If you don’t want the chocolate, just leave it out.

A bit about Orange peel

Although orange peels are edible, they are not nearly as sweet or as juicy as the pulp.

It may surprise you that the skins have about four times more health benefits than the actual orange fruit that we eat.

Orange peel actually has more fibre than the fruit inside. The pith of the orange — the white part between the skin and fruit — can be sour or bitter but actually contains just as much vitamin C as the fruit itself.

The orange peel contains flavonoids and other phyto-chemicals that are highly beneficial for our health. Flavonoids are antioxidant compounds that help prevent chronic diseases such as cancer and heart diseases.

Orange peels contain several B vitamins, vitamins A and C. In addition, the peel contains considerable amounts of copper, calcium and magnesium.

(Sources:  www.livescience.com, www.manipalhospitals.com, www.articles.mercola.com)

Also keep in mind, that unless you’re eating peel from an organic orange, it could be covered in chemicals.

I hope you enjoy this slice as much as we do.

Till the next post,

Live clean n Prosper