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Nutrients in organ meats
Organ meats are a staple in some traditional cuisines, but unfortunately not very common in Western countries. Nutrients in organ meats include many vitamins and minerals, making them true superfoods. What are organ meats? Organ meats, or offal, are exactly what they sound like: meat from animals’ organs. This includes the heart, liver, brain, thymus gland, intestines, etc. Organ meats contain many micronutrients and that’s why they are highly regarded in traditional cultures. Nutrients in organ meats The graphs below contain a comparison of some nutrients for different types of organ meats (data from 1). What about cholesterol? Cholesterol content in organ meats is higher than in muscle meats such…
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Product review: NutriKane D
NutriKane D is a plant-based supplement designed to help manage blood sugar levels and improve gut health. It contains dietary fibre and resistant starch. NutriKane D NutriKane D is plant based and all natural. Even though it’s based on sugarcane, it does not contain sugar. Instead, it is sweetened with stevia. The product contains micronutrients such as polyphenols and flavonoids. It is safe for people with gluten and FODMAP intolerance. Benefits Below are some of the benefits claimed by the manufacturer: Support gut health by improving bowel regularity and feeding the gut microbiome Reduce blood sugar levels by lowering the glycemic index of foods Reduce inflammation Assist with weight control…
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Nutrition and mental health
What we eat has a big impact in all aspects of our well-being. The relationship between nutrition and mental health has been a topic of interest for quite some time and is especially relevant in uncertain times. Healthy vs unhealthy diets Higher intakes of fruits, vegetables, fish and whole grains seem to reduce the risk of depression (1, 2). On the flip side, unhealthy diets are associated with increased mental health problems. This negative effect seems to be true in diverse populations, i.e. across different age ranges, genders and ethnicities (1). Dietary patterns Some dietary patterns such as the Mediterranean diet, a traditional Japanese diet and a typical Tuscan diet…
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Athletes and their immune system
Many people think that athletes are the healthiest human beings in the planet. However, fitness does not necessarily equal health. High level performance can take a toll in athletes and their immune system. Regular moderate exercise mitigates inflammation and all the health conditions caused by it. However, a large volume of high intensity exercise combined with travel and stress can depress the immune system and lead to illness (1). The following factors have an impact on the immune system in the context of athletic activities: Diet Energy When energy intake is not enough to match energy output, immune function can be compromised. This is a common problem for athletes who…
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What is glycine?
If you remember chemistry or biochemistry from high school, the word glycine might ring a bell. If not, read on to answer the question: what is glycine? What is glycine? Glycine is the simplest amino acid. Amino acids are chemical compounds that contain an amino group (NH2) and carboxyl group (-COOH). The chain between is composed of carbon and hydrogen atoms and its length defines the amino acid. Amino acids are the building blocks of all proteins. Amino acids are normally categorised in non-essential (produced by our bodies) and essential (which must be consumed in our diets). Glycine is a non-essential amino acid; however to be more exact it should…
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10 tips to survive the holiday season
Three weeks til Christmas! As your calendar gets busier and stress levels build up, remember these 10 tips to survive the holiday season. This is a revised version of last year’s seasonal article How to stay healthy during the holidays. 1. Healthy habits Keep your habits as untouched as possible. Eat your usual (hopefully healthy) diet, do your regular physical activities, keep meditating if you normally do it. Make sure you sleep well; poor sleep leads to hormonal imbalances and poor decision making when it comes to food choices. A healthy routine is the best way to minimise the impact of occasional deviations from the plan. 2. RSVP honestly Say…
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Sports supplements intake in Australia
In this article we will look at some statistics regarding sports supplements intake in Australia. As you may know, sports supplements are widely consumed worldwide. They are taken by athletes and the general public for a variety of perceived or expected benefits. Sports supplements According to the Australia New Zealand Food Standards Code – Standard 2.9.4, a formulated supplementary sports foods is “a product that is specifically formulated to assist sports people in achieving specific nutritional or performance goals.” (1) Based on the same legislation, sports supplements may contain vitamins or minerals under certain restrictions, amino acids or other compounds used as a nutritive substance also under certain restrictions. Per…
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5 easy vegan swaps
Last week we spoke about red meat, eggs and dairy, but what if you choose not to eat any animal products? The following 5 easy vegan swaps can help you navigate this style of eating. 1. Yoghurt These days there is a wide variety of dairy free yoghurt in supermarkets. These are generally made with coconut or almond milk. However, note that the flavour, texture and, most importantly, nutrient content are not the same as real yoghurt. 2. Parmesan cheese Probably the most popular hippie health food is nutritional yeast. This is because it has an umami flavour that helps fill the void left by the absence of cheese, especially…
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Latest recommendations on red meat, eggs and dairy
This year we had a couple of big news in the nutrition world. First, the Heart Association‘s relaxed its position on full-fat dairy products and eggs. Second, the Annals of Internal Medicine published a set of guidelines that told meat eaters: “keep doing what you’re doing”. This is a summary on the latest recommendations on red meat, eggs and dairy, to be taken with a grain of salt. Red meat Annals of Internal Medicine recommendations These recommendations are based on the review of several scientific papers by a panel consisting of 14 people from Canada, England, Germany, New Zealand, Poland, Spain and the US. The panel included experts in nutrition…
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Potatoes vs sweet potatoes
Potatoes vs sweet potatoes might be one of the hottest debates in the nutrition world. Jokes aside, many of people wonder which is better. “Are potatoes paleo?” might be one of the most frequently asked questions in the past 10 years or so. Potatoes and sweet potatoes – what are they? Both potatoes and sweet potatoes are root vegetables. Despite their name, they are not botanically related. According to Merriam-Webster online: Potato: “an erect South American herb (Solanum tuberosum) of the nightshade family widely cultivated for its edible starchy tuber” (1). Sweet potato: “a tropical vine (Ipomoea batatas) of the morning-glory family that is often grown for its edible tuberous…
