Archive for May, 2009
Guide to E Numbers Part 1
Posted by: | CommentsThe E number system was introduced to make it easier for manufacturers to list all the ingredients on the packaging of their goods. The E in ‘E number’ means these numbers have been tested for safety and been granted use in the European Union.
If you are vegetarian or vegan then there are some E numbers that you should not consume and some to remain wary of unless certain of the source.
I will list the numbers, their names and any possible side effects. Contrary to popular belief not all E numbers are bad for you.
E100 Curcumin: no known adverse affects
E101 Riboflavin: no known adverse affects: vegans be aware this may not come from plant sources
E101a Riboflavin 5 Phosphate: no known adverse affects: vegans be advised this may not come from plant sources
E102 Tartrazine: hyperactivity, asthema, urticaria, rhinitis, bronchospasm, blurred vision, skin problems, insomnia, night terrors
E104 Quinoline Yellow: hyperactivity, asthema, eczema, insomnia: vegetarians be wary as this may come from an animal source
E107 Yellow: hyperactivity, asthema, eczema, insomnia
E110 Sunshine Yellow: hyperactivity, asthema, urticaria, gastric upset, insomnia, vomiting, angiodema
E120 Cochineal: hyperactivity, asthema, eczema, insomnia: NOT suitable for vegetarians or vegans
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Baby Spinach and Strawberry Salad (and dressing)
Posted by: | CommentsAnyone who knows me, knows that cooking is not my strong point. The natural assumption is that because I know what you should eat, I should know how to prepare it!
The recipes that I will post here are ones that even I can prepare. And the main idea is that they will have very few ingredients so that you can be sure of exactly what you are eating. Wherever possible, I recommend you use organic ingredients.
This recipe is a great source of iron, which is easier to absorb thanks to the vitamin C in the strawberries.
Serves 4
200g fresh baby spinach leaves
2 punnets strawberries washed, hulled and sliced
50g sunflower seeds
Dry roast the sunflower seeds (place on a baking tray and toast in a pre-heated oven 180°C, gas mark 4 for about 3 minutes). Place spinach and strawberries in a bowl and sprinkle seeds.
Salad Dressing
1/3 cup (80 ml) balsamic vinegar
2/3 cup (165ml) extra virgin olive oil
2 tsp. caster sugar
1 tbs finely chopped fresh chives
Combine all ingredients in a jar adding 1 tbs of water. Shake really well. Taste and season as required.
Thanks to Kim McCosker and Rachael Bermingham for these recipes.
If anyone has any simple, easy recipes that they think even I could make, please send them to me.
Iron – Helpers and Hinderers
Posted by: | CommentsIron in food comes from two sources. Haem iron is found in animal tissue and non-haem is found in plant foods.
Non-haem iron is less easily absorbed than haem – absorption from plant foods ranges from 1 to 10% and from 10 to 20% from animal sources.
But it gets even more complicated because other foods that we eat and what we drink can stop us absorbing what little iron is available.
Oxylates in spinach (when it is cooked) and phytates in wholegrains can stop us from absorbing the iron. As does tannin in tea. Caffeine and alcohol can also inhibit iron absorption.
To help your body absorb more iron from foods eat foods rich in vitamin C with iron rich plant foods – sprinkle lemon juice on your spinach. The good news is that the body absorbs more iron from food when your levels are low.
The best natural sources of dietary iron are liver, leafy green vegetables, wholegrains, tofu, beans and pulses (particularly chick peas and haricot beans), prunes and dates, millet, avocados, nuts, seeds and seaweeds.
Cytoplan/Nature’s Own offer 2 good iron supplements that are easily absorbed by the body: Food State Iron and Molybdenum; and Biofood Iron plus C.
Spirulina is also a good source of iron (as well as a rich source of protein, vitamins and other minerals, amino acids and fatty acids.)
Since supplementing iron and cleaning up my diet, I have noticed that I have a little more energy and my body is working the way that it should.
If you think that your iron levels are low it is advisable to get them tested either by your GP or your nutritionist. If your levels are low then supplementation should be at the advice of your nutritionist or GP. Iron, if taken in excess, may be harmful to young children.
For a simple way to include iron in your diet, subscribe to my RSS feed.
Iron – The Popeye Effect
Posted by: | CommentsI went to give blood the other day and imagine my embarrassment when I, the nutritionist, was unable to donate due to my iron levels being too low. I wasn’t the only person either – there were a few other women also unable to donate.
This led me to think about iron: what it does, how we can get it and what stops us from absorbing it.
Iron is essential to the production of energy in our cells.
It is the most abundant mineral in the blood – it’s the bit that makes it red (haemoglobin) – and it’s the iron in the haemoglobin that combines with oxygen and transports it around the body to all the tissues and organs.
Oxygen is used in each cell to gain the maximum energy from the food we eat. This energy helps us to breathe, grow, move; it makes our hearts beat and it keeps us warm.
When we don’t have enough iron our bodies are unable to produce enough haemoglobin, hence less oxygen is transported by the blood and we become tired and weak.
Reasons for iron deficiency can be nutrition related, such as a poor intake of iron rich foods, or a high intake of foods that stop us from absorbing iron.
Other stresses that can lead to a deficiency in iron are pregnancy and prolonged or large blood loss from either a heavy period or an accident.
Iron deficiency and anaemia are not the same. Iron deficiency refers to depleted stores within the body, whereas anaemia is where there is a severe depletion of iron stores that leads to low haemoglobin levels.
Symptoms of anaemia are fatigue, weakness, headaches and poor resistance to cold temperatures.
It is better to get iron from foods rather than supplementation; however supplements can be used where the iron levels are low. It is possible to take too much iron; as such supplements should only be taken under guidance of a nutritionist or your GP.
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