Over the last decade the importance of vitamin D has become more significant and in the forefront of research. It has been common knowledge that vitamin D plays an important role in helping the body to absorb calcium and bone mineralisation. Limited dietary sources of vitamin D and insufficient sun exposure can contribute to vitamin D deficiencies. 

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Knowing the importance of vitamin D and the fact that so many Australians and New Zealanders have a vitamin D deficiency means that it is essential that we are getting enough vitamin D at all times.

An article published in the British Journal of Nutrition summarizes the roles of select vitamins and trace elements in immune function. Adequate intakes of micronutrients are required for the immune system to function efficiently. Micronutrient deficiency suppresses immunity by affecting antibody responses, leading to imbalances in the immune system. This situation increases susceptibility to infections, which increases disease and death risk. In addition, infections aggravate micronutrient deficiencies by reducing nutrient intake, increasing losses, and interfering with utilization by altering metabolic pathways. Inadequate intakes of micronutrients are common in people with eating disorders, smokers (active and passive), individuals with chronic alcohol abuse, certain diseases, during pregnancy and lactation, and in the elderly.

Micronutrients contribute to the body’s natural defenses on three levels by supporting physical barriers (skin/mucosa), cellular immunity, and antibody production. Vitamins A, C, E, and the mineral zinc assist in enhancing the skin barrier function. Vitamins A, B6, B12, C, D, E, and folic acid, and the minerals iron, zinc, copper and selenium work synergistically to support the protective activities of the immune cells. Finally, all these micronutrients, with the exception of vitamin C and iron, are essential for the production of antibodies.

Overall, inadequate intake and status of these vitamins and minerals may lead to a suppressed immune system, which increases the risk of infections and aggravates malnutrition. Therefore, supplementation with a multivitamin that includes these micronutrients can support the body’s natural defense system by enhancing all three levels of immunity.

Researchers from the Department of Nutrition and Dietetics in King’s College London have found that low GI (glycemic index) meals increase gut hormone production which leads to the suppression of appetite and the feeling of fullness. This is the first study to provide clues as to how a low GI meal produces satiety.

GI is a ranking assigned to carbohydrates according to their effect on the body’s blood sugar levels. A low GI meal takes longer to digest and releases sugar into the bloodstream more slowly than a high GI meal. A low GI diet is known to cause reduced appetite but the mechanisms behind this have so far remained unknown. To address this Dr Tony Leeds, Senior Lecturer in Nutrition and Dietetics, and Reza Norouzy at King’s College London looked at the effects of a single low versus high GI meal on gut hormone levels in 12 healthy volunteers.

Each participant ate an identical medium GI meal for dinner, fasted overnight, and was given either a low (46) or high (66) GI meal for breakfast. Blood samples were then taken every 30 minutes for 150 minutes, and levels of the gut hormone GLP-1 and insulin measured. GLP-1 is a hormone produced by the gut that has been shown to cause a feeling of fullness and suppression of appetite.

Volunteers who ate a low GI breakfast had 20 per cent higher blood plasma levels of GLP-1 and 38 per cent lower levels of insulin compared to those who had consumed a high GI breakfast. These results show for the first time that eating a low GI meal increases GLP-1 production and suggest a physiological mechanism as to why a low GI meal makes you feel fuller than a high GI meal.

Professor Peter Emery, Head of Department of Nutrition and Dietetics, and one of the paper’s author’s comments: “The findings of this study are an important first step in understanding how low GI foods can help to address issues of weight control and what part they should play in a balanced diet.”

Source: King’s College London Press Release 18 Mar 2009

This low glycemic index chili recipe is low on preparation but high on flavour. Fast enough to make even on a rushed week day.

Ingredients:
340gms extra lean ground beef
1 cup chopped onion
1 cup chopped bell pepper
2 stalks celery, chopped
1 1/3 cup canned red kidney beans, drained and rinsed well
1 1/3 cup chicken broth
1 cup salsa
1 tsp cumin
1 tsp chili powder
1 tsp oregano
Salt and pepper to taste

Method:
In a large pot, cook ground beef, onion, bell peppers, celery, cumin, chili powder and oregano, over medium heat until the beef is no longer pink (approximately 10 minutes).
Add kidney beans, broth and salsa. Bring to a boil, then reduce to simmer, covered for approximately 15 minutes.

Then it’s ready to serve. (Serves 4)

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Getting the right amount of nutrients is essential for the immune system to function efficiently. A good multivitamin can enhance the immune system by supporting the body’s natural defenses.   A  top rated supplement pack is the cornerstone of good health.

Look for a product that has both multiminerals and antioxidants and vitamins in its formulations.

•  Antioxidants—a daily vitamin & antioxidant supplement that delivers a wide spectrum of essential vitamins and cofactors needed for long-term optimal health and a comprehensive range of antioxidants to defend against oxidative stress—and
• A Multimineral to supply you with a full range of essentials minerals at effective dosages.

For more information either get our newsletter on what vitamins can you trust or go check which supplement should men and women take.

Omega-3 fatty acids are mainly found in salt water fish and contain two important unsaturated fatty acids – EPA and DHA.

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Fish Oil Omega 3 – Fish Oil Dosage | Is Taking Fish Oil Pills Benefical?

For good health, many experts suggest that adults consume at least 1 gram of omega-3 fatty acids daily, or 7 grams (7000 mg) total per week. The National Health & Medical Research Council Dietary Guidelines advise eating one to two fish meals per week, with a limit of 80- 120 gms per serve of fish. This makes it difficult to get the recommended amount of omega-3 from diet alone.

By taking the best fish oil, as part of a balanced diet, you can be sure you are getting the right amount of pure omega-3.

Ratings of omega3 fish oil supplements:

A study based on Environmental Defense, a leading U.S. non-profit organisation which ahs been studying fish oil and fish oil supplements since 1967 compared 75 brands of fish oil around the world and rated them according to purity. Only 3 products world wide were found to be the safest rated as the purest and amoung the most outstanding value for money.

Benefits of Fish Oil Supplements or Vitamins | Benefits of Omega3 | Fish Oil Health Benefits

Fish oil is beneficial for everyone. Omega 3 Fatty Acids support healthy heart, joints, eyes, and brian.

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