Are you getting enough vitamin D?

Everyone in the UK is currently going through an unprecedented time of lock down due to the coronavirus pandemic, which requires us to stay at home and only go out when necessary and for one exercise bout per day. Normally, as we hit April and the sun starts to shine more – sometimes even in […]

FAB research seminar, 25th June

Last week I went along to a seminar by FAB research: feeding better behaviour, learning and mood: the gut, brain and nutrition connection. Being a member of the Association for Nutrition allows me to attend seminars like this and they are usually ones that haven’t been on my radar. This means that I always end […]

Butternut squash

A great vegetable to know what to do with. The orange flesh is bursting with a carotene called beta-cryptoxanthin, which is linked to protection against lung cancer. Butternuts are also full of vitamins C and E, calcium, iron and magnesium, and, of course, full of fibre to keep the gut healthy. The same as with […]

iQ ‘superfood’ chocolate

I recently tried a bar of the Scottish-made iQ chocolate. This “clever little chocolate bar”, as the creators call it, has a lot of research behind it from the likes of Robert Gordon University and the Rowett Institute of Nutrition and Health. Raw cacao has long been known to contain high amounts of antioxidants, but […]

What is a free radical anyway?

It is always hard to come up with a definition of these things without either being too sciency and hard to understand, or dumbing it down too much and sounding like you are talking to children. The latest health article in The Guardian I think explains it perfectly, so I will say no more… “Free […]

Mineral round-up

As I have done a few posts on vitamins recently, I thought I should do the same for some of the most important minerals to our health. Minerals work alongside vitamins in the maintenance of a strong immune system and a healthy circulatory system. They enter the food chain by being integrated into the soil […]

Vitamin E

Chemical name: tocopherol RDA: 10mg Top sources: wheatgerm oil, sunflower seeds, hazelnuts, almonds, pine nuts, sweet potato, avocado and spinach Absorption: helped by vitamin C and selenium Cautions: can affect blood clotting with high doses Role in sport: potential protective role against the damaging effects of free radicals induced by prolonged or eccentric exercise, but […]

Vitamin D

The sunshine vitamin. Chemical name: calciferol RDA: 10 micrograms Top sources: cod liver oil, herring, mackerel, sardines, trout, salmon, fresh tuna (all oily fish), eggs, cheddar cheese Absorption: enhanced by fat or oil, so most sources stated above will have good absorption rates Cautions: fat-soluble so excessive intakes will be stored Use in sport: low […]

Vitamin C

That well known vitamin and the reason we are told to eat our oranges. Chemical name: ascorbic acid RDA: 60mg Top sources: guava, blackcurrants, green pepper, broccoli, strawberries, papaya, kiwi fruit, oranges and cabbage Absorption: enhanced by bioflavonoids found in fruit and vegetables Cautions: mega-doses can cause diarrhoea Use in sport: studies are inconclusive regarding […]

Vitamin A

This week I’m going to do a series of posts on individual vitamins; covering uses, sources and recommended intakes. We will start right at the beginning, with vitamin A… Chemical name: retinol or beta-carotene RDA: 800 micrograms Top sources: calves liver, butter, egg yolk, cream cheese, oysters, whole milk, herring and mackerel Absorption: best with […]