News — #immunehealth

Last week we posted an article on turmeric and the healing properties that are associated with its active ingredient, curcumin. We focussed particularly on the potential role of dietary turmeric in cancer prevention (if you haven’t read it yet, click here to be taken to the article). We mentioned briefly at the end of the article that using black pepper with turmeric can enhance the bioavailability of the curcumin, and we wanted to delve into that more here.

We know that turmeric has been used extensively in Indian and other South Asian cuisines, and has often formed part of a “curry powder blend” alongside other spices and black pepper. These spices are then typically combined with onions and garlic, some sort of protein and vegetables, and a fat such as coconut milk.

Well, it seems that this traditional style of cooking and ingredient combining is actually beneficial for our health and can help with the absorption of the curcumin compound present in turmeric.

There is a particular plant in South Asia that was traditionally used to treat asthma, whereby the leaves of the plant were steeped with black peppercorns before using them to make tea. In 1928 scientists investigated this ritual and discovered that adding black pepper actually increased the anti-asthmatic properties of the plants leaves. It was important to note that black pepper didn’t work alone, more so it was the combination of the pepper with the leaves.

Approximately 5% of black pepper consists of a compound called piperine, which is actually the cause of the strong pungent flavour of pepper. Usually, the liver banishes foreign substances by making them water soluble so that they can be excreted easily. The piperine present in black pepper actually inhibits that process, instead contributing to the increase in absorption of the substance.

An investigation by scientists in 1998 revealed that taking ¼ tsp of black pepper with curcumin boosted the bioavailability of curcumin by 2000%, and even just a tiny pinch of pepper significantly boosted levels.

Further findings in the area of curcumin bioavailability have showed that fat can also help to boost absorption. Consuming curcumin as a whole food (fresh as turmeric root or dried and powdered) naturally enhances the bioavailability of curcumin due to the natural oils found in the turmeric. Fat from the turmeric oil helps the curcumin to be directly absorbed into the blood stream and into the lymphatic system.

However, when curcumin is extracted from turmeric (for example to make supplement capsules), it loses its oils and bioavailability. For this reason, a healthy fat (e.g. some whole nuts or seeds) alongside a curcumin supplement may help to improve the absorption rate.

If you like to consume your curcumin fresh in the form of turmeric root, then rejoice because turmeric root has all the oils necessary for absorption. Simply combine the turmeric with some black pepper (like in this wellness shot recipe below) and you will truly be harnessing the potential of this amazing golden spice pigment.

In the Wholesomeness kitchen we love to maximise nutrition, that’s why we often add turmeric and a tiny pinch of black pepper to our vegan protein blends.

Responsible health advice: There is no one size fits all approach to nutrition or the healing properties of food.  If you are unwell please seek professional advice.

References:

Gupta, P. K. Prajapati. A clinical review of different formulations of Vasa (Adhatoda vasica) on Tamaka Shwasa (asthma). Ayu. 2010 31(4):520 - 524.

Shoba, D. Joy, T. Joseph, M. Majeed, R. Rajendran, P. S. Srinivas. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998 64(4):353 - 356.

Anand, A. B. Kunnumakkara, R. A. Newman, B. B. Aggarwal. Bioavailability of curcumin: Problems and promises. Mol. Pharm. 2007 4(6):807 - 818.

Author:
Lisa Cutforth
B.Sc Nutrition with Psychology (Dual Degree)
Consulting Clinical Nutritionist to The Banyans Wellness Retreat
Owner and Managing Director of Wholesomeness and Wholesomeness-on-Roma

Firstly, what are antioxidants?

Antioxidants are compounds found in certain foods that help to neutralise the free radicals (damaging molecules produced through the body’s process of oxidation) in your blood. In short, they help to protect our cells and DNA from damage that can lead to disease. That’s why it’s really important that we take in more antioxidants than we use up. In fact, the very act of eating increases oxidative stress, which is the attack on your cells from free radicals.

Antioxidants originate from the plant kingdom, due to the thousands of antioxidant compounds found naturally in fruits and vegetables. Ideally, fresh produce should be sneaking its way into every meal that we eat. But, we know that that’s not always possible – takeaway nights, dining out, dinner at a friend’s house…sometimes it’s a little hard to eat healthy all the time.

A few interesting studies have shed a light on antioxidants and their ability to counteract the negative oxidative effects of an “unhealthy” meal e.g. a meal that is high in fat, sugar and refined carbohydrates, and low in whole foods.

A 2010 review found that consuming fruits which are high in phenolic phytonutrients (health-promoting compounds) with an unhealthy meal (high fat, pro-inflammatory, low in nutrients) increases the antioxidant capacity of the blood and helps to counterbalance some of the negative effects of the meal.

In another interesting study, participants were given standard breakfast items which caused a high increase in oxidized cholesterol in their blood stream 6 hours after the meal. However, adding a cup of antioxidant-rich strawberries to the meal kept the meal from contributing to further oxidation, and allowed them to eat lunch at a baseline oxidation level.

A similar study found that eating a bunch of grapes with a meal resulted in a rise in blood antioxidant levels, leaving the body in a positive antioxidant balance for a few hours. The same results were found with blueberries.

These findings highlight the importance of eating antioxidants with every meal, and if you can’t avoid an unhealthy meal, adding a side of berries or grapes to your plate may be beneficial in helping to maintain oxidative balance.

A 2004 study found that out of all fruits, berries (e.g. strawberries, blueberries) were the best source of polyphenol antioxidants.

Berries are on the dirty dozen, so organic berries are best. Keeping frozen berries on hand is also a great idea, and actually, frozen berries often have more antioxidants and other nutrients because they’re frozen shortly after picking. Essentially, frozen produce is often even fresher than what we call “fresh produce”!

References:

Burton-Freeman B, Linares A, Hyson D, Kappagoda T. Strawberry modulates LDL oxidation and postprandial lipemia in response to high-fat meal in overweight hyperlipidemic men and women. J Am Coll Nutr. 2010;29(1):46-54. doi:10.1080/07315724.2010.10719816

Burton-Freeman B. Postprandial metabolic events and fruit-derived phenolics: a review of the science. Br J Nutr. 2010;104 Suppl 3:S1-S14. doi:10.1017/S0007114510003909

Ursini F, Zamburlini A, Cazzolato G, Maiorino M, Bon GB, Sevanian A. Postprandial plasma lipid hydroperoxides: a possible link between diet and atherosclerosis. Free Radic Biol Med. 1998;25(2):250-252. doi:10.1016/s0891-5849(98)00044-6

Author:
Lisa Cutforth
B.Sc Nutrition with Psychology (Dual Degree)
Consulting Clinical Nutritionist to The Banyans Wellness Retreat
Owner and Managing Director of Wholesomeness and Wholesomeness-on-Roma

You may know of vitamin D as the “sunshine vitamin”, and for good reason. When we are exposed to the suns (UV) ultraviolet rays, our skin creates its own vitamin D, which then travels to the liver and then to your kidneys to be turned into active vitamin D.

While Vitamin D is also naturally found in some foods such as fatty fish (salmon, sardines, tuna, herring, cod liver oil), eggs yolks, mushrooms and some fortified foods (cow’s milk, soy milk, orange juice, cereals), the sun remains to be the best and most efficient source of this vitamin.

Even though it can be quite easy to get your daily Vitamin D intake from sunlight (especially here in sunny Queensland, Australia), figures from Osteoporosis Australia state that over 30% of Australian adults have a mild, moderate or severe Vitamin D deficiency, which is about 1 in 4!

There are a number of factors that can contribute to a deficiency in Vitamin D, including those who are housebound, the elderly, darker skinned people, medical conditions that can affect your ability to absorb/process vitamin D, and the issue of being able to be sun smart while also getting enough daily sunshine on exposed skin. Many of us have also been in isolation for the past few months, which has made it even more difficult to get our daily sunshine vitamin.

A brand new systematic review by Blumfield et al., has found that eating just five UV exposed mushrooms can give you your daily required dose of vitamin D.

According to the review, in order to boost the vitamin D levels in your mushrooms, you need to have them sitting in direct sunlight for 15-60 minutes. After exposing them to sunlight, you can store them in the refrigerator where they will remain vitamin D boosted for up to 8 days. Blumfield et al., states that “UVB-exposed mushrooms increase and maintain serum 25(OH)D levels to a similar degree as vitamin D supplements.” This was tested on individuals with and without a vitamin D deficiency.

The study also highlights the other health benefits of mushrooms, including the ability to improve markers of metabolic syndrome, improve gastrointestinal health, and reduce risk of ovarian and prostate cancers.

Now with the potential to provide us with our daily dose of vitamin D, there’s just so many reasons to love mushrooms! They are so nutritionally unique and can make such a powerful addition to your diet. Grill them, roast them, stuff them, add them to pizzas or risottos, soups or pastas. Get creative with them on #MeatlessMondays by using grilled portabella mushrooms on burgers, or making grilled shiitake skewers. There are so many ways to spice up your cooking with mushrooms! How do you like to eat mushrooms? 

Reference: Blumfield et al. (2020). Examining the health effects and bioactive components in Agarius bisporus mushrooms: a scoping review. The Journal of Nutritional Biochemistry, 84.

When it comes to making decisions about what’s best for your health, and for your lifestyle, it can be a little overwhelming. That’s why we created our gourmet home delivered meals, because we know (from firsthand experience!) that people are busier than ever, often juggling multiple balls at once.

Sometimes there’s just not enough time in the day to plan healthy meals, go out to buy the ingredients (and not forget anything!), then spend the time cooking and doing the dishes each night.  Perhaps you are doing all of the above, and are feeling a little rundown. Well we’re here to let you know exactly why our meals are better for you, for your health and for your lifestyle…

SUPERFOOD PACKED MEALS DESIGNED BY CHEF’S & NUTRITIONISTS

We know that food tastes better when it’s cooked from scratch, that’s why all of our dishes are cooked on site in our small kitchen in Brisbane. Our team of chef’s and nutritionists personally plan each meal (ensuring that it’s nutritionally dense and calorie controlled), shop locally for fresh quality produce, and cook each meal with extreme love, care and attention. Our nutritionist is onsite to ensure that every single meal is packed with superfood benefits, looks beautiful and tastes just as good as it looks!

OUR FOOD IS FRESHER THAN FRESH

Did you know that food starts to deteriorate right after it has been cooked? That’s why we use the benchmark method of blast-chilling and freezing which basically snap freezes the meals before they have any chance of spoilage or growth of microorganisms. Freezing also helps to maintain top nutritional quality of the food, by retaining the vitamins and minerals present in the food. In some ways, frozen food is actually nutritionally better than fresh, because fresh food loses micronutrients over time (that’s why we say fresher than fresh!).

GREAT VALUE FOR MONEY

Fact: 2.5 million tonnes of edible food is thrown out by Australian households every year (that’s 300kgs per person!).

At some point, we’ve all opened our fridge to find soggy lettuce that we just didn’t get around to using that week. If you find yourself throwing out lots of unused produce each week, we can help. Our meals are only around $13-14 each, including delivery. With this price comes lots of time saving (no long grocery shops, meal planning, cooking, cleaning up), plus no wasted ingredients and no wasted money spent on those ingredients! We full support the idea that healthy eating doesn’t have to be difficult or expensive.  

WE SUPPORT YOU

We’re here to answer any question you might have, and to support you on your health journey. Whether you want to free up time, lose weight or simply just start eating healthier, as soon as you join us you become a part of the friendly and supporting community that is Wholesomeness!

Click here to check out our nutritious, healthy, delivered meals. 

Author:

Lisa Cutforth
B.Sc Nutrition with Psychology (Dual Degree)
Consulting Clinical Nutritionist to The Banyans Wellness Retreat
Owner and Managing Director of Wholesomeness and Wholesomeness-on-Roma