Archive for Vitamins

Oct
04

Vitamin D – The Sunshine Vitamin

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Vitamin D – The Sunshine VitaminWe have known for many years that vitamin D helps to absorb and utilize calcium in the body which is important for bone health and the prevention of osteoporosis. New evidence is also emerging to show that low vitamin D status could contribute to a range of chronic diseases such as hypertension, cardiovascular disease, diabetes and some inflammatory and autoimmune diseases.

The majority of vitamin D is synthesized in our skin when we are exposed to ultraviolet light from the sun. However, due to our Northerly latitude, the sun is only strong enough to achieve this transformation during the summer months. So in Ireland we may not get enough exposure to sunlight to synthesize enough vitamin D. Prevention of skin cancer with protective sun creams and clothing has contributed towards less vitamin D.

Health authorities are now in a quandary as to how to approach the subject, attempting to strike a balance between avoiding the increased risk of skin cancer through sun exposure and achieving suffi cient sunlight exposure to produce enough vitamin D.

Foods high in vitamin D are salmon, mackerel, tuna and sardines, but be aware that these need to be eaten three times a week in order to make an impact on vitamin D status. Small amounts of the vitamin are also found in beef, liver, cheese and egg yolks.

Elaine also recommends foods fortified with vitamin D. If you do not get adequate vitamin D from your diet and/or not enough exposure to sunlight, you may need to take a supplement that contains vitamin D.

Categories : Vitamins
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Nov
18

Miracle Vitamins

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Why is Vitamin C So Good For Us?
Your body needs vitamin C to carry out a wide variety of functions including helping to build red blood cells and certain tissues, keeping blood vessels healthy, helping with the production of brain chemicals and assisting the absorption of iron from foods. It also boosts our body’s ability to fight off infection and illness. In addition, vitamin C is an important antioxidant – a substance that protects your cells from damage that can lead to heart disease, cancer and other serious conditions.
Because it isn’t stored in our body, it is important that we all eat plenty of foods high in vitamin C every day. The daily recommended amount is 60 mg of vitamin C per day but it is now believed that this is simply the minimum amount we should have to prevent deficiency and that the optimum amount is, in fact, more like 200 mg per day.
Most people know that citrus fruits such as oranges and grapefruits are high in vitamin C – you should obtain around 60 mg per day from about three-quarters of a cup of freshly squeezed orange juice. But other, less obvious foods that are high in vitamin C include broccoli, tomatoes, kiwis, papaya, mango, peppers (orange have about twice the vitamin C of green peppers!), kale, spinach, cauliflower, asparagus, green peas, strawberries and even potatoes (a small baked potato has about 25mg vitamin C).

Why is Vitamin C So Good For Us?

Your body needs vitamin C to carry out a wide variety of functions including helping to build red blood cells and certain tissues, keeping blood vessels healthy, helping with the production of brain chemicals and assisting the absorption of iron from foods. It also boosts our body’s ability to fight off infection and illness. In addition, vitamin C is an important antioxidant – a substance that protects your cells from damage that can lead to heart disease, cancer and other serious conditions.

Because it isn’t stored in our body, it is important that we all eat plenty of foods high in vitamin C every day. The daily recommended amount is 60 mg of vitamin C per day but it is now believed that this is simply the minimum amount we should have to prevent deficiency and that the optimum amount is, in fact, more like 200 mg per day.

Most people know that citrus fruits such as oranges and grapefruits are high in vitamin C – you should obtain around 60 mg per day from about three-quarters of a cup of freshly squeezed orange juice. But other, less obvious foods that are high in vitamin C include broccoli, tomatoes, kiwis, papaya, mango, peppers (orange have about twice the vitamin C of green peppers!), kale, spinach, cauliflower, asparagus, green peas, strawberries and even potatoes (a small baked potato has about 25mg vitamin C).

If you would like more information on nutrition and healthy eating, please contact Elaine!

Categories : Healthy Eating, Vitamins
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About Elaine

Elaine graduated from Trinity College with a B.Sc., (Hons) in Human Nutrition and Dietetics. She gained wide experience working as clinical nutritionist in several hospitals prior to establishing her first private dietetic clinic in 1992.

Private Practice Experience
Elaine has gained vast experience specialising in providing private individual dietetic consultations for her clients in her clinics for the past 17 years. In recent years, her main areas of interest are weight management, obesity, diabetes, heart disease and nutrition and gastro-enterology.

Elaine is an active member of the INDI and was chairperson of the Irish Nutrition and Dietetic weight management interest group from 2005 to 2007.

Dietetic and Nutrition Consultancy
Elaine has provided dietetic consultancy to a wide range of industries including private hospitals, hotels and catering companies. She has designed, piloted, implemented and coordinated workplace wellbeing programmes for several prominent companies and large international corporations.