A deeply nourishing bowl for immunity, heart health & general wellbeing
This is more than just a soup—it’s practical magic in a bowl.
Roasted garlic brings a sweet, mellow depth to this creamy, comforting dish—but it also brings powerful health-supportive compounds. Once prized in ancient medicine cabinets and kitchens alike, garlic is now backed by modern research showing its ability to support immunity, reduce inflammation, and even benefit cardiovascular health.
Pair it with a rich base of collagen-packed bone broth, and you’ve got a warming, restorative soup that’s as therapeutic as it is delicious.
🌿 Why Garlic & Bone Broth?
🧄 Garlic (especially roasted!) isn’t just about flavour. It contains:
Allicin, a natural compound shown to help fight bacteria and viruses
Antioxidants that reduce oxidative stress and inflammation
Heart-loving benefits, including support for healthy blood pressure and cholesterol
And because it’s roasted until soft and sweet, it’s gentle on the digestive system and comforting on the coldest of days.
🍲 Bone broth is a traditional superfood that’s finally getting the recognition it deserves. Whether you’re using homemade, store-bought, or the convenient Planet Paleo Organic Bone Broth Collagen Protein, it delivers:
Collagen and gelatin to support gut lining, skin elasticity, and joints
Amino acids like glycine and proline for detoxification and tissue repair
Minerals (magnesium, calcium, potassium) to support overall vitality and immune function
When combined, garlic and bone broth become a powerful tonic for immune resilience, deep nourishment, and even heart support without compromising on comfort.
🌟 Optional Booster: Planet Paleo Bone Broth Collagen Protein
For added convenience and a guaranteed nutrient boost, stir in a spoonful of Planet Paleo’s Organic Bone Broth Collagen Protein Pure.
It’s ideal for when you want the nourishment of bone broth without spending hours simmering bones and it blends beautifully into this soup.
🥣 A Healing Hug in a Bowl
Once the garlic is roasted, the rest comes together simply: onions, herbs, soft red potatoes, a dash of white wine or stock, and finally, the creamy blend of it all.
Enjoy as-is for a light and healing meal, or top with:
A swirl of cream for indulgence
A sprinkle of Parmesan for depth
Fresh herbs or black pepper for a finishing lift
Whether you’re recovering, nourishing your heart, or just craving something soul-satisfying, this soup brings comfort with purpose—bite by bite.
Healing Garlic Soup with Bone broth
Healing Garlic Soup with Bone broth for general health, immunity and heart health
120mlwhite wineoptional or use stock or bone broth
1tbspmixed herbs
900mlbone broth, or 5 tbsp bone broth powder mixed into boiling waterCan also use chicken or veg stock
2potatoesred are best, but any are just as delicious
Instructions
Roasting the garlic
Preheat your oven to 200°C for a fan oven, 180°C.
Taking the whole garlic, slice the tips off and place in the centre of thier own foil squares. Drizzle with olive oil and close the foil around around them to make 4 little packages.
Place your little packages in a small baking dish and roast until soft, around 45 mins.
After this time take the garlic out of the oven and allow to cool for later.
Soup Base
Melt the butter in a large cooking pot, then add onion, salt & Pepper and saute until onion is translucent. This takes around 3-4 minutes
Add white wine (or stock/broth), and mixed herbs and simmer for 1 minute.
Add the 900mls of bone broth (or stock) and the potatoes and bring to a simmer. Cover and allow to gently simmer until the potatoes are soft. (Around 15 mins)
Adding the Garlic
By now your garlic should be cool enough to handle. Squeeze all the garlic into your soup base.
Use your hand blender to blend the soup until creamy and smooth
Optional; season with salt, pepper, parmesan or stir through some cream
When we talk about gut health, we mostly think about probiotics. But prebiotics are just as vital. These natural, non-digestible fibres serve as nourishment for your good gut bacteria, helping them to thrive and do their job more effectively. In turn, a well-fed gut microbiome supports not just digestive health, but also mental clarity, immune strength, and feeling fab.
How prebiotics support your gut, brain, and beyond.
What Are Prebiotics?
Prebiotics are a type of dietary fibre that our bodies can’t digest. Instead, they pass through the digestive system to become food for the beneficial bacteria living in our gut. Common prebiotic compounds include inulin, fructo-oligosaccharides (FOS), and galacto-oligosaccharides (GOS), which are found in many plant-based foods like chicory root, garlic, onions, leeks, asparagus, and bananas.
Unlike probiotics, which introduce new bacteria into the gut, prebiotics feed the good bacteria already present encouraging diversity and balance within the microbiome.
Gut Health: The base of health
Your gut is home to trillions of microorganisms, collectively known as the gut microbiome. When this community is well-balanced, it helps to regulate digestion, absorb nutrients, reduce inflammation, and even defend against harmful bacteria.
Prebiotics play a key role in:
Increasing beneficial bacteria such as Bifidobacteria and Lactobacilli
Reducing harmful pathogens by creating an environment they can’t thrive in
Enhancing gut barrier function, helping to prevent “leaky gut” and inflammation
This balanced ecosystem not only promotes smoother digestion but also influences many other areas of health.
Digestive Balance
Regular intake of prebiotics can help with common digestive issues such as bloating, irregular bowel movements, and constipation. They:
Encourage regularity by improving stool consistency and frequency
Promote fermentation that produces short-chain fatty acids (SCFAs), such as butyrate, which nourish the gut lining
Support motility and help food pass more easily through the digestive tract
People who experience IBS or sluggish digestion often find that gradually increasing prebiotic fibre supports long-term gut resilience.
The Gut-Brain Connection
The gut and brain communicate constantly through a network known as the gut-brain axis. Interestingly, about 90% of the body’s serotonin the “feel-good” neurotransmitter is made in the gut. So, feeding your gut microbes with prebiotics can have real mental health benefits.
Research shows that prebiotics may:
Improve mood and reduce stress by promoting healthy neurotransmitter production
Support sleep quality, thanks to their influence on circadian rhythm and hormone balance
In fact, a growing body of evidence supports the use of prebiotics as part of a holistic approach to mental wellbeing.
General Health Benefits
A healthy gut supported by prebiotics doesn’t just improve digestion or mood – it impacts your entire system. Benefits include:
Better immune function – 70% of the immune system lives in the gut
Improved blood sugar balance, as prebiotics can slow glucose absorption
Support for healthy weight management, by increasing feelings of fullness and reducing cravings
Reduced inflammation, which underpins many chronic health conditions
Getting More Prebiotics in Your Diet
Our nutritionist Christina has created the 3pm chocolate bowl, an important meal of the day. This is not for you, but the gut microbiome. It is delicious!
You can also support your gut naturally by including a variety of prebiotic-rich foods in your daily meals. Here are some other great options:
Chicory root (one of the richest sources of inulin)
Jerusalem artichokes
Garlic and onions
Leeks
Asparagus
Green bananas or plantains
Oats
Apples (with skin)
Flax
Cacao
Or, if you’re finding it hard to get enough through diet alone, a good quality prebiotic supplement may help – ideally one that’s gentle and designed to work with probiotics.
Conclusion
Supporting your gut with prebiotics is a simple, natural way to nourish your whole body from your digestive system to your brain. Whether you’re aiming to boost mental clarity, balance digestion, or just feel more energised day to day, adding more prebiotics to your routine is a great place to start.
Your gut is the root of your health and prebiotics are the fuel that keeps it thriving.
When fun in the sun becomes gloom in the room due to seasonal sensitivities such as sniffles and sneezes, eye irritation and generally feeling worn out, you’re not alone. Many people experience seasonal sensitivities due to an overactive immune response. One natural compound that’s getting attention for its supportive role in immune health is Quercetin. Today, we’re spotlighting Pure Encapsulations Quercetin – a high-quality supplement that may help bring your immune system back into balance during seasonal changes.
What is Quercetin?
Quercetin is a flavonoid – a type of antioxidant found in plant foods like apples, onions, berries, and green tea. It’s known for its natural anti-inflammatory and antihistamine1 properties, which can really help during the hay fever season or when pollen counts soar.
How Quercetin Supports Seasonal Wellness
When your immune system perceives harmless environmental triggers, like pollen or dust, as threats, it may release histamine, leading to watery eyes, sneezing, sinus congestion, and fatigue2. This is where quercetin may support you. Studies suggest that quercetin may help stabilise mast cells, the immune cells that release histamine3. By doing so, it may:
Ease symptoms of seasonal allergies
Reduce inflammation in the airways
Support respiratory comfort
Promote a calmer immune response
Balancing an Overactive Immune Response
Your immune system is your body’s first line of defence, but it needs to stay balanced. An overactive immune system doesn’t just overreact to pollen; it can lead to persistent inflammation. Quercetin’s antioxidant and anti-inflammatory qualities can help modulate immune function, rather than suppressing it. It can be good for short-term symptom relief and also for long-term immune resilience.
Why Choose Pure Encapsulations Quercetin (250 mg)?
No unnecessary additives: Free from gluten, artificial colours, and preservatives
Clinically researched ingredients: Trusted by health professionals
This product is a good choice for those looking for a clean, effective supplement to support their immune system, especially during allergy season or environmental transitions.
Who Might Benefit?
You may benefit from quercetin supplementation if you:
Experience hay fever or allergic rhinitis
Feel run-down or inflamed during seasonal changes
Want to naturally regulate immune function
Prefer plant-based solutions over antihistamines
Need support for respiratory and sinus health
When and How to Take It
For best results, quercetin is often taken daily throughout allergy season or in the weeks leading up to it. Take 1–2 capsules per day with meals or as directed by your healthcare provider.
Conclusion
Quercetin is a strong, natural way to support your immune system, especially when it’s feeling a little too enthusiastic. Whether you’re managing seasonal sniffles or simply want to stay in balance, Pure Encapsulations Quercetin is a clean, trusted option worth considering.
Natural antioxidant
Balances overactive immune responses
Ideal for allergy-prone individuals
If you’d like help choosing the right supplement or creating a personalised immune support plan, we’re here for you.
Always consult your healthcare professional before beginning any new supplement, especially if you are pregnant, breastfeeding, or taking medication.
Glutathione and vitamin C are two powerful antioxidants that support overall health, boost the immune system, and promote radiant skin. While each of these nutrients provides remarkable benefits on its own, they work even better together, enhancing each other’s effectiveness. In this article, we will explore what glutathione and vitamin C are, how they work synergistically, and their combined health benefits.
What is Glutathione?
Glutathione is a potent antioxidant naturally produced in the body. It plays a crucial role in detoxification, immune function, and cellular repair. Composed of three amino acids—glutamine, glycine, and cysteine—glutathione neutralizes harmful free radicals and reduces oxidative stress1. It is often referred to as the “master antioxidant” because it helps regenerate other antioxidants like vitamin C and vitamin E.
However, glutathione levels can be depleted due to factors such as aging, poor diet, stress, pollution, and certain medical conditions.
What is Vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin and an antioxidant. It is essential for collagen synthesis, immune function, and the protection of cells from oxidative damage2. Since we can’t produce vitamin C on our own, it must be obtained through diet or supplementation.
Foods rich in vitamin C include citrus fruits, bell peppers, strawberries, kiwi, and leafy greens. Supplementing with vitamin C is often recommended for individuals who struggle to get enough from their diet.
How Do Glutathione and Vitamin C Work Together?
Glutathione and vitamin C complement each other in several ways3, levelling up their effectiveness in the body:
Regeneration of Antioxidants – Vitamin C helps regenerate oxidized glutathione, ensuring that the body maintains adequate levels of this crucial antioxidant.
Increased Glutathione Levels – Studies suggest that vitamin C supplementation can increase glutathione levels by promoting its production and recycling within cells.
Enhanced Detoxification – Both antioxidants support liver function by helping to eliminate toxins and heavy metals from the body.
Reduced Oxidative Stress – Together, they combat free radicals more efficiently, reducing cellular damage and supporting overall wellness.
Health Benefits of Combining Glutathione and Vitamin C
1. Stronger Immune System
Both glutathione and vitamin C are essential for immune defence. Vitamin C enhances the production of white blood cells, while glutathione supports immune cell function. Their combined effect strengthens the body’s ability to fight infections and diseases.
2. Brighter and Healthier Skin
Glutathione is widely known for its skin-brightening effects, as it inhibits melanin production, leading to a more even skin tone. Vitamin C further boosts collagen production, improving skin elasticity and reducing signs of aging such as wrinkles and fine lines.3
3. Improved Detoxification
The liver relies on glutathione for detoxification processes, and vitamin C enhances its function by helping neutralize toxins. This combination is particularly beneficial for people exposed to high levels of pollution, alcohol, or unhealthy diets.4
4. Enhanced Energy Levels
Glutathione supports mitochondrial function, which is essential for energy production at the cellular level. Vitamin C contributes by reducing oxidative stress, ensuring that cells can efficiently generate energy.5
5. Brain Health and Cognitive Function
Oxidative stress is linked to cognitive decline and neurodegenerative diseases such as Alzheimer’s and Parkinson’s. By reducing free radical damage, glutathione and vitamin C help protect brain cells and support cognitive function.6
6. Heart Health
Both antioxidants help reduce inflammation and oxidative stress, key contributors to cardiovascular diseases. They also support healthy blood vessel function, reducing the risk of high blood pressure and atherosclerosis.7
How to Take Glutathione and Vitamin C Together
To maximize the benefits of glutathione and vitamin C, consider the following tips:
Dosage: A common recommendation is 500-1000 mg of vitamin C and 250-500 mg of glutathione per day. However, consult a healthcare professional for personalized advice.
Timing: Taking vitamin C before glutathione may enhance absorption and effectiveness.
Form: Liposomal forms of glutathione are more bioavailable compared to regular oral supplements.
Diet: Eat a diet rich in vitamin C sources such as citrus fruits, bell peppers, and leafy greens to naturally support glutathione levels.
Conclusion
Glutathione and vitamin C are a dynamic duo when it comes to health and wellness. By working together, they enhance antioxidant protection, support immune function, promote radiant skin, and aid in detoxification. Whether through diet or supplementation, incorporating both nutrients into your daily routine can lead to long-term health benefits. If you’re looking for a natural way to boost your well-being, this powerful antioxidant combination is worth considering.
Vitamin E is an essential vitamin that plays a key role in maintaining overall health. As an antioxidant, it protects the body from oxidative stress and supports the body in skin health, immunity, and heart health, to name a few. We look at the benefits of vitamin E and food sources to help you incorporate this essential nutrient into your diet.
What Is Vitamin E?
Vitamin E refers to a group of fat-soluble compounds, including tocopherols and tocotrienols. The most biologically active form is alpha-tocopherol, which is primarily found in dietary supplements and many foods.
This nutrient functions as an antioxidant, neutralising free radicals that can cause cellular damage. Vitamin E is also involved in immune function, DNA repair, and other metabolic processes.
Health Benefits of Vitamin E
1. Antioxidant
Vitamin E’s primary role is to act as an antioxidant. It protects cells from damage caused by free radicals—unstable molecules that result from environmental factors like pollution, UV radiation, and smoking. By mitigating oxidative stress, vitamin E helps prevent chronic diseases, such as heart disease.1
2. Supports Skin Health
Vitamin E is popular for its benefits to skin health. It helps maintain skin elasticity, promotes hydration, and reduces inflammation. Many skincare products include vitamin E to combat signs of aging, such as wrinkles and fine lines. Additionally, vitamin E accelerates wound healing and may help reduce the appearance of scars.2
3. Boosts Immune Function
Vitamin E strengthens the immune system by enhancing the production of T-cells, which help fight infections. This benefit is particularly valuable for older adults, whose immune responses tend to decline with age.3
4. Promotes Heart Health
Vitamin E helps maintain healthy blood vessels by preventing the oxidation of LDL cholesterol, often referred to as “bad cholesterol.” Oxidized LDL can lead to plaque buildup in arteries, increasing the risk of atherosclerosis and heart disease. While vitamin E alone isn’t a cure-all for heart health, it is an important component of a heart-healthy diet.4
5. Improves Eye Health
Age-related macular degeneration (AMD) and cataracts are common vision issues, particularly in older adults. Studies suggest that vitamin E, when combined with other antioxidants like vitamin C and zinc, can slow the progression of these conditions and protect overall eye health.5
6. Supports Cognitive Function
Vitamin E may play a role in preserving cognitive function as we age. Research indicates that its antioxidant properties can reduce the risk of neurodegenerative diseases like Alzheimer’s by protecting brain cells from oxidative stress.6
7. Helps with Hormonal Balance
Vitamin E aids in regulating hormones by reducing oxidative stress in the endocrine glands. It has been shown to alleviate symptoms of premenstrual syndrome (PMS), such as cramps, breast tenderness, and mood swings.7
Food Sources of Vitamin E
Getting enough vitamin E from your diet is important. The recommended daily allowance (RDA) for vitamin E is 15 mg for adults. Here are some rich food sources:
1. Nuts and Seeds
Almonds: Just one ounce of almonds provides about 7.3 mg of vitamin E, almost half of the daily requirement.
Sunflower Seeds: An ounce contains roughly 7.4 mg of vitamin E, making them a convenient and nutritious snack.
Hazelnuts: These nuts deliver 4.3 mg of vitamin E per ounce.
2. Vegetable Oils
Wheat Germ Oil: A single tablespoon contains an impressive 20.3 mg of vitamin E.
Sunflower Oil: This oil provides 5.6 mg of vitamin E per tablespoon.
Olive Oil: While less concentrated, olive oil still offers about 1.9 mg per tablespoon.
3. Leafy Greens
Spinach: One cup of cooked spinach provides about 3.7 mg of vitamin E.
Swiss Chard: A cup of cooked Swiss chard contains 2.9 mg.
Kale: Another nutrient-rich green, kale offers 0.7 mg per cooked cup.
5. Fruits
Avocado: Half an avocado contains about 2.1 mg of vitamin E, along with healthy fats.
Mango: A cup of sliced mango provides around 1.5 mg of vitamin E.
Kiwi: This small fruit offers 1.1 mg per serving.
Tips for Maximizing Vitamin E Absorption
Vitamin E is fat-soluble, meaning it needs dietary fat for proper absorption. Here are some tips to ensure you’re getting the most from your vitamin E-rich foods:
Pair nuts or seeds with a source of healthy fat, such as yogurt or avocado.
Use extra virgin olive oil in salad dressings.
Include a mix of fat-soluble vitamins (A, D, E, and K) in your meals to improve overall absorption.
Can You Take Too Much Vitamin E?
While vitamin E is generally safe when consumed through food, excessive supplementation can lead to adverse effects. High doses (above 1,000 mg per day) may cause symptoms like nausea, diarrhoea, fatigue, and an increased risk of bleeding.
If you’re considering vitamin E supplements, consult a healthcare professional to determine the appropriate dosage. We recommend checking your multivitamin to make sure it contains around 15mg per serving, or per capsule.
Conclusion
Vitamin E is a nutrient with many health benefits for your body, from protecting your cells against oxidative stress to supporting skin, heart, and immune health. Incorporating vitamin E-rich foods like nuts, seeds, leafy greens, and vegetable oils into your diet can help you meet your daily requirements naturally.
Remember, a balanced diet is the best way to ensure adequate nutrient intake. If you suspect a deficiency or are considering supplementation, consult with a healthcare provider to develop a diet plan tailored to your needs.
Ginseng has long been taken as one of the most powerful and versatile medicinal herbs in traditional medicine. Used for thousands of years across Asia and North America, ginseng has adaptogenic properties—supporting the body against physical, chemical, and biological stress—and its wide range of health benefits. We take a look at the health benefits of ginseng, with focus on the innovative contributions of Il Hwa, a leading company in ginseng research and development.
The Science Behind Ginseng
Ginseng refers to the root of plants in the Panax genus, most commonly Panax ginseng (Asian) and Panax quinquefolius (American). Rich in active compounds known as ginsenosides, provides many health benefits, from supporting energy to supporting cognitive function and immune support. Ginsenosides exhibit antioxidant and anti-inflammatory properties.
According to the National Centre for Biotechnology Information (NCBI), ginsenosides work at a molecular level to regulate physiological systems, including the nervous, immune, and endocrine systems. These effects contribute to ginseng’s reputation as a holistic health booster.
Health Benefits
Energy and Stamina Often used to combat tiredness and support physical performance. Its adaptogenic properties help support the body’s ability to withstand stress, making it a popular supplement among athletes and individuals with high-stress lifestyles. There is not enough clinical evidence to say that ginseng increases energy or reduces stress, but as an adaptogen supports the body, and this is what has been most used for in thousands of years.
Cognitive Support Several studies highlight ginseng’s ability to enhance memory, focus, and overall cognitive function. By promoting blood flow to the brain and reducing oxidative stress, ginseng supports mental clarity and concentration.1
Immune System Support Ginseng has been shown to strengthen the immune system by stimulating the production of immune cells. It is particularly effective in reducing the severity and duration of colds and other respiratory infections.2
Anti-Inflammatory and Antioxidant Properties The anti-inflammatory effects of ginseng help mitigate chronic inflammation, a key factor in many diseases, including arthritis and cardiovascular conditions. Its antioxidant properties neutralize harmful free radicals, protecting the body from oxidative damage.3
Blood Sugar Regulation Ginseng has demonstrated potential in managing blood sugar levels, making it a valuable supplement for individuals with type 2 diabetes. By enhancing insulin production and sensitivity, contributes to better glycaemic control.4
Stress Reduction Ginseng’s adaptogenic properties also extend to mental health. It can help reduce symptoms of anxiety and depression, promoting a sense of calm and well-being.5
Anti-Aging Benefits Regular consumption may delay signs of aging by supporting cellular regeneration and improving skin elasticity. It is also a common ingredient in skincare products designed to combat wrinkles and promote youthful skin.6
Il Hwa: A Leader in Innovation
Il Hwa, a South Korea-based company, has set itself apart as a global leader in ginseng research and production. Founded in 1971, Il Hwa combines traditional knowledge with cutting-edge science to create products that deliver maximum efficacy.7
Commitment to Quality
Il Hwa is dedicated to producing high-quality ginseng through a meticulous cultivation process, and is grown in nutrient-rich soil for six years, ensuring the roots develop a full spectrum of active compounds. Il Hwa’s proprietary technology preserves these compounds, resulting in products that are both potent and bioavailable.
Research and Innovation
One of Il Hwa’s most significant contributions to science is the development of enzyme-fermented ginseng (EFG). This unique process involves fermenting ginseng with natural enzymes to enhance its absorption and efficacy. EFG is particularly beneficial for individuals with compromised digestion, as it allows for quicker and more efficient uptake of active compounds.
Clinical Backing
Il Hwa’s dedication to scientific rigor is evident in its numerous clinical studies. Research has shown that Il Hwa’s enzyme-fermented ginseng improves energy levels, cognitive function, and immune response more effectively than traditional extracts. These findings underscore the company’s commitment to advancing the understanding and application of ginseng in modern health care.
Modern Science
The synergy between traditional medicine and modern science is exemplified in the growing body of research on ginseng’s health benefits. According to the NCBI’s comprehensive review, ginsenosides interact with various cellular pathways to exert their effects. This includes modulating inflammation, protecting neurons, and enhancing insulin sensitivity. Such findings validate the historical use and pave the way for its broader acceptance in Western medicine.
Choosing the Right Ginseng
Given the variety of ginseng products on the market, selecting the right one can be challenging. Here are some factors to consider:
Source and Quality opt for products from reputable brands like Il Hwa that emphasize quality and transparency. Look for ginseng grown in nutrient-rich soil and processed to retain its active compounds.
Type of Ginseng Choose the type that best suits your needs. For instance, Asian ginseng is ideal for boosting energy and stamina, while American is known for its calming effects.
Formulation Consider the form of ginseng that is most convenient for you, such as capsules, powders, or liquid extracts. Enzyme-fermented products, like those offered by Il Hwa, may provide enhanced absorption and efficacy.
Your Daily Routine
Adding ginseng to your daily routine can be simple and rewarding. Here are some tips:
Start with a Small Dose: Begin with a low dose to assess your body’s response and gradually increase as needed.
Combine with Other Supplements: Pairs well with other adaptogens and nutrients, such as vitamin C.
Consistency is Key: Regular use is essential for experiencing the full range of benefits. Incorporate into your daily wellness regime or take for a couple of months during stressful or busy times.
Conclusion
Ginseng is a fantastic natural remedy with benefits ranging from energy support and cognitive support to immune support. Il Hwa’s efforts in ginseng research and production has brought confidence to the West in its quality, strength and bioavailability, making it more accessible in the United Kingdom.
Antioxidants support the body from oxidative stress. They help the fight against an overabundance of free radicals, unstable molecules that can damage cells and contribute to extra sick days. A balanced diet rich in antioxidants can support your immune system, promote skin health, and even reduce the risk of some chronic diseases. But what are antioxidants, and where can we find them in our diets?
Antioxidants, An overview
Antioxidants are substances that help neutralize free radicals, preventing them from causing cellular damage in the body. Free radicals are produced in the body through normal metabolic processes, but external factors such as pollution, smoking, UV radiation, and certain chemicals can increase their production. While free radicals do play a role in immune defence, an overproduction can lead to oxidative stress, which is associated with numerous health issues, including inflammation, cancer, and cardiovascular diseases.
There are several types of antioxidants, categorized based on their chemical nature and sources. The two major classes are:
1. Endogenous Antioxidants – These are produced by the body, such as glutathione and superoxide dismutase.
2. Exogenous Antioxidants – These come from the diet, primarily from fruits, vegetables, and other plant-based foods.
Among the most well-known dietary antioxidants are vitamins (like A, C, and E), minerals (such as selenium), and phytochemicals (like flavonoids, polyphenols, and carotenoids). Each type of antioxidant has unique properties and functions.
Types of Antioxidants and Their Benefits
1. Vitamin C (Ascorbic Acid)
One of the most abundant water-soluble antioxidants, vitamin C, is essential for maintaining a healthy immune system, protecting skin from oxidative damage, and aiding in collagen production. Vitamin C is also crucial for regenerating other antioxidants like vitamin E. Studies suggest that consuming foods rich in vitamin C can lower the risk of chronic diseases and support the body’s defence system against infections and inflammation.
Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage. It’s particularly effective in guarding skin cells against damage caused by UV radiation and environmental toxins. Vitamin E also supports immune function and has anti-inflammatory properties, which can help reduce the risk of heart disease and certain cancers.
Foods Rich in Vitamin E:
– Nuts and seeds (almonds, sunflower seeds, hazelnuts)
– Vegetable oils (sunflower oil, safflower oil)
– Leafy greens (spinach, kale)
– Avocados
3. Beta-Carotene (vitamin A)
Beta-carotene is a type of carotenoid that the body converts into vitamin A, a powerful antioxidant. It plays a critical role in maintaining good vision, skin health, and immune system function. Beta-carotene also helps prevent oxidative damage in cells, reducing the risk of certain cancers and age-related macular degeneration.
Foods Rich in Beta-Carotene:
– Carrots
– Sweet potatoes
– Pumpkins
– Dark leafy greens (spinach, kale)
– Apricots
4. Selenium
Selenium is a trace mineral that works synergistically with other antioxidants like vitamin E to help protect the body from oxidative stress. It is essential for thyroid health and immune function. Selenium deficiency can lead to an increased risk of cancer, cardiovascular diseases, and cognitive decline.
Foods Rich in Selenium:
– Brazil nuts
– Tuna and other fatty fish
– Chicken and turkey
– Eggs
– Whole grains
5. Flavonoids and Polyphenols
Flavonoids are a diverse group of plant-based antioxidants found in many fruits, vegetables, and beverages. They have strong anti-inflammatory and immune-boosting properties. Polyphenols, a type of flavonoid, have been studied for their role in reducing the risk of cardiovascular diseases, promoting brain health, and potentially preventing cancer. These antioxidants help neutralize free radicals and reduce inflammation, contributing to improved overall health.
Foods Rich in Flavonoids and Polyphenols:
– Berries (blueberries, blackberries)
– Dark chocolate (with at least 70% cocoa)
– Green tea and black tea
– Red wine
– Apples
6. Lycopene
Lycopene, a carotenoid found in tomatoes and other red-coloured fruits, has been linked to a lower risk of prostate cancer and heart disease. Its antioxidant properties help protect cells from damage and reduce inflammation. Interestingly, lycopene is better absorbed by the body when tomatoes are cooked, making tomato-based sauces a great source of this antioxidant.
Foods Rich in Lycopene:
– Tomatoes (especially cooked)
– Watermelon
– Pink grapefruit
– Red peppers
– Papaya
Antioxidants usually taken in supplement form
Quercetin
Quercetin is a flavonoid found in apples, onions, tomatoes, tea, and brassica vegetables. It offers antioxidant, antiviral, anti-inflammatory, anti-diabetic, and anti-carcinogenic benefits. Quercetin has been studied for promoting mitochondrial biogenesis, stabilizing mast cells, and supporting the gut’s tight junctions.
CoQ10
CoQ10 is concentrated in mitochondria, where it helps produce energy, making it vital for energy-intensive processes like immune function. It also has antioxidant and anti-inflammatory properties, and research indicates that it helps reduce oxidative stress caused by intense exercise.
Alpha-Lipoic Acid (ALA)
ALA helps regenerate other antioxidants like vitamins C and E and increases essential antioxidant enzymes like catalase and superoxide dismutase. ALA can cross the blood-brain barrier, reducing neuroinflammation and pro-inflammatory cytokines. It also supports immune modulation and has been studied for its role in preventing SARS-COV-2 entry into cells. ALA is found in foods like broccoli, spinach, red meat, and tomatoes.
Glutathione
Glutathione, the body’s “master antioxidant,” is crucial for immune function and protecting cells from oxidative stress. Synthesized from cysteine, glycine, and glutamic acid, glutathione supports mitochondrial function, DNA maintenance, and the immune system, including lymphocyte and NK cell activity. It also regenerates vitamins C and E.
N-Acetyl Cysteine (NAC)
NAC is a precursor to glutathione, boosting its levels and acting as an antiviral, antioxidant agent. It helps protect cells from damage, reduces inflammatory cytokines, and restores natural killer (NK) cells, supporting overall immune health.
Resveratrol
Resveratrol is a polyphenol found in grapes, red wine, mulberries, and rhubarb. It provides antioxidant, anti-inflammatory, and immune-regulating benefits by targeting enzymes involved in eicosanoid production, inhibiting NF-kB, and reducing inflammatory cytokines. Resveratrol also promotes mitochondrial biogenesis and activates sirtuins, proteins associated with metabolism and aging.
Antioxidants and Immune Health
A growing body of evidence suggests that antioxidants can boost immune function. antioxidants, particularly those derived from plant-based sources, play an essential role in supporting immune health by neutralizing free radicals and reducing inflammation. Chronic oxidative stress can impair the immune system, making the body more susceptible to infections and diseases. By consuming antioxidant-rich foods, you can reduce oxidative stress and help the immune system function more efficiently.
For instance, vitamin C is known for its immune-boosting properties, helping white blood cells function more effectively and protecting them from oxidative damage. Flavonoids and polyphenols, found in fruits like berries and beverages like green tea, also contribute to a healthy immune response by reducing inflammation and supporting the production of immune cells.
How to Incorporate Antioxidant-Rich Foods into Your Diet
Incorporating foods rich in antioxidants into your daily diet is easier than you might think. Here are a few tips:
1. Eat the Rainbow: Include a variety of colourful fruits and vegetables in your meals. The different pigments in plants are often linked to specific antioxidants. For example, orange and yellow fruits are rich in carotenoids like beta-carotene, while dark purple and blue fruits are high in anthocyanins, another type of antioxidant.
2. Swap Snacks: Choose nuts, seeds, and berries as snacks instead of processed foods. Almonds and sunflower seeds provide vitamin E, while blueberries offer a good dose of flavonoids.
3. Cuppa: Green tea is rich in catechins, a type of flavonoid known for its antioxidant effects. Similarly, red wine in moderation can provide polyphenols, particularly resveratrol, which is linked to heart health benefits.
4. Use Antioxidant-Rich Oils: When cooking, use olive oil or avocado oil, both rich in vitamin E and other antioxidants. These oils can protect cells and help fight inflammation.
conclusion
Antioxidants support good health. By eating a variety of antioxidant-rich foods, you can help your body’s defence against oxidative stress, promote immune health, and potentially lower your risk of developing age-related diseases. From vitamin C-rich citrus fruits to selenium-packed Brazil nuts, the key is to diversify your food choices to ensure you’re getting a broad range of antioxidants.
Huang, Z., Liu, Y., Qi, G., Brand, D. and Zheng, S. (2018). Role of Vitamin A in the Immune System. Journal of Clinical Medicine, 7(9), p.258. doi:https://doi.org/10.3390/jcm7090258 Manthena, S. (2015).
Effectiveness of CoQ10 Oral Supplements as an Adjunct to Scaling and Root Planing in Improving Periodontal Health. JOURNAL OF CLINICAL AND DIAGNOSTIC RESEARCH. doi:https://doi.org/10.7860/jcdr/2015/13486.6291.
Sinha, R., Sinha, I., Calcagnotto, A., Trushin, N., Haley, J.S., Schell, T.D. and Richie, J.P. (2018). Oral supplementation with liposomal glutathione elevates body stores of glutathione and markers of immune function. European Journal of Clinical Nutrition, [online] 72(1), pp.105–111. doi:https://doi.org/10.1038/ejcn.2017.132
Rizwan, M., Rodriguez-Blanco, I., Harbottle, A., Birch-Machin, M.A., Watson, R.E.B. and Rhodes, L.E. (2011). Tomato paste rich in lycopene protects against cutaneous photodamage in humans in vivo: a randomized controlled trial. The British Journal of Dermatology, [online] 164(1), pp.154–162. doi:https://doi.org/10.1111/j.1365-2133.2010.10057
We all know our probiotics, but what about prebiotics and postbiotics. We take a look at the latest research in this symbiotic relationship within our gut microbiota.
These biotics work together to maintain our gut health, which in turn looks after us, increases our strength, health and immunity. The role of prebiotics in supporting probiotics, which then produce beneficial postbiotics. We will explore six of the best prebiotics, the probiotics they support, and the postbiotics they produce.
The Basics
Prebiotics
Prebiotics are foods that probiotics love. They give sustenance and promote the growth and activity of beneficial microorganisms in the gut. They essentially serve as food for probiotics.
Probiotics
Probiotics are live microorganisms that, when consumed in adequate amounts, confer health benefits to the host. They are often referred to as “good” or “friendly” bacteria.
Postbiotics
Postbiotics are bioactive compounds produced by probiotics during fermentation. These include short-chain fatty acids, peptides, and other metabolites that have various health benefits.
Six of the Best Prebiotics
1. Inulin
Source: Chicory root, garlic, onions, leeks, asparagus, and bananas.
Probiotics Supported: Bifidobacteria and Lactobacilli.
Postbiotics Produced: Short-chain fatty acids (SCFAs) such as butyrate, propionate, and acetate.
Inulin is a type of soluble fibre that is fermented by gut bacteria, leading to the production of SCFAs. These SCFAs are crucial for maintaining gut health by providing energy to colon cells, reducing inflammation, and enhancing the gut barrier function.
2. Fructooligosaccharides (FOS)
Source: Blue agave, yacon root, garlic, onion, chicory root, and Jerusalem artichokes.
Probiotics Supported: Bifidobacteria.
Postbiotics Produced: SCFAs, lactic acid.
FOS are short chains of fructose molecules that stimulate the growth of bifidobacteria in the colon. This fermentation process results in the production of SCFAs and lactic acid, which help in lowering the pH of the gut, inhibiting the growth of pathogenic bacteria.
3. Galactooligosaccharides (GOS)
Source: Beans, lentils, chickpeas, and dairy products.
Probiotics Supported: Bifidobacteria and Lactobacilli.
Postbiotics Produced: SCFAs, lactate.
GOS are derived from lactose and are known to enhance the growth of beneficial bacteria like bifidobacteria and lactobacilli. These prebiotics are particularly beneficial for infants as they are found naturally in human milk.
4. Beta-Glucan
Source: Oats, barley, mushrooms, and seaweed.
Probiotics Supported: Bifidobacteria and Lactobacilli.
Postbiotics Produced: SCFAs.
Beta-glucan is a type of soluble fibre that has been shown to boost the immune system and improve gut health by promoting the growth of beneficial bacteria. The fermentation of beta-glucan in the gut results in the production of SCFAs, which have anti-inflammatory properties.
5. Resistant Starch
Source: Uncooked potatoes, green bananas, legumes, and whole grains.
Resistant starch is a type of starch that resists digestion in the small intestine and ferments in the large intestine. This fermentation process produces butyrate, an SCFA that is particularly beneficial for colon health and has been linked to a reduced risk of colorectal cancer.
6. Pectin
Source: Apples, citrus fruits, carrots, and apricots.
Probiotics Supported: Bifidobacteria and Lactobacilli.
Postbiotics Produced: SCFAs, primarily acetate and propionate.
Pectin is a type of soluble fibre found in the cell walls of fruits. It is fermented by gut bacteria to produce SCFAs, which help regulate blood sugar levels, reduce cholesterol, and improve gut health.
The Synergy: Prebiotics, Probiotics, and Postbiotics
1. Inulin and Bifidobacteria
Process: Inulin promotes the growth of bifidobacteria in the colon. The fermentation of inulin by bifidobacteria produces SCFAs such as butyrate, which is essential for colon health. Butyrate has anti-inflammatory properties and helps maintain the gut barrier.
2. FOS and Bifidobacteria
Process: FOS enhances the growth of bifidobacteria, leading to the production of SCFAs and lactic acid. These postbiotics lower the pH of the gut, inhibiting the growth of harmful bacteria and promoting a healthy gut environment.
3. GOS and Lactobacilli
Process: GOS is fermented by lactobacilli, producing SCFAs and lactate. These postbiotics improve gut health by supporting the growth of beneficial bacteria and inhibiting pathogens. Additionally, they enhance the immune response.
4. Beta-Glucan and Lactobacilli
Process: Beta-glucan promotes the growth of lactobacilli, which ferment beta-glucan to produce SCFAs. These SCFAs have been shown to boost the immune system and improve gut health by reducing inflammation and enhancing gut barrier function.
5. Resistant Starch and Bifidobacteria
Proces: Resistant starch is fermented by bifidobacteria to produce butyrate, a key SCFA that supports colon health. Butyrate has anti-inflammatory properties, supports the gut barrier, and may reduce the risk of colorectal cancer.
6. Pectin and Bifidobacteria
Process: Pectin is fermented by bifidobacteria to produce SCFAs such as acetate and propionate. These SCFAs help regulate blood sugar levels, reduce cholesterol, and improve overall gut health.
Health Benefits of Postbiotics
1. Short-Chain Fatty Acids (SCFAs)
SCFAs, including butyrate, propionate, and acetate, are the primary postbiotics produced by the fermentation of prebiotics. They play a crucial role in maintaining gut health by providing energy to colon cells, reducing inflammation, and enhancing the gut barrier. SCFAs also have systemic effects, such as regulating blood sugar levels and improving lipid metabolism.
2. Lactic Acid
Lactic acid, produced by the fermentation of prebiotics like FOS and GOS by lactobacilli, helps lower the pH of the gut. This acidic environment inhibits the growth of harmful bacteria, promoting a healthy balance of gut microbiota.
3. Bacteriocins
Bacteriocins are antimicrobial peptides produced by probiotics like lactobacilli. These compounds inhibit the growth of pathogenic bacteria, helping to maintain a healthy gut microbiome and prevent infections.
4. Exopolysaccharides
Exopolysaccharides are produced by certain probiotics during fermentation. These compounds have been shown to enhance the immune system, reduce inflammation, and improve gut barrier function.
Conclusion
So, prebiotics for probiotics, for postbiotics is the garden chain for maintaining and loving gut health. By understanding and incorporating the best prebiotics into our diet, we can support healthy growth of beneficial probiotics, which in turn produce postbiotics. This holistic approach to gut health can lead to improved digestion, good immune function, and overall well-being.
Refs
Role of probiotics, prebiotics, synbiotics and postbiotics in inhibition of pathogens, SK Tomar, S Anand, P Sharma, ResearchGate, 2015
Beyond probiotics the Postbiotics, A Koleilat, Gastroenterology & Hepatology Open Access, 2019
Postbiotics—a step beyond pre-and probiotics, J Żółkiewicz, A Marzec, M Ruszczyński, W Feleszko, Nutrients, 2020
Probiotics, prebiotics, and postbiotics in health and disease, J Ji, W Jin, SJ Liu, Z Jiao, X Li, MedComm, 2023
Effects and mechanisms of probiotics, prebiotics, synbiotics, and postbiotics on metabolic diseases targeting gut microbiota: A narrative review, HY Li, DD Zhou, RY Gan, SY Huang, CN Zhao, Nutrients, 2021
Medicinal mushrooms are a rich source of nutrients. A good source of vitamins B, D, and minerals such as zinc, selenium, and manganese. They are especially high in antioxidants, which can help to protect cells from damage and boost the immune system. Mushrooms also contain bioactive constituents: beta-glucans, compounds that have been shown to promote heart health and fight inflammation.
Mushrooms have been used in traditional medicine for centuries. In recent years, modern science has begun to unravel the mysteries of these fungi, and researchers are discovering that mushrooms have a wealth of potential benefits. In this comprehensive guide, we will explore the many medicinal properties of mushrooms. We will also discuss how to use them safely and effectively. So read on to learn all about the incredible healing power of mushrooms!
Mushrooms are a rich source of nutrients. A good source of vitamins B, D, and minerals such as zinc, selenium, and manganese. They are especially high in antioxidants, which can help to protect cells from damage and boost the immune system. Mushrooms also contain bioactive constituents: beta-glucans, compounds that have been shown to promote heart health and fight inflammation.
Bioactive Constituents
Mushrooms contain a wide variety of bioactive compounds. These include:
Ergothioneine: an antioxidant that can help to protect cells from damage
Beta-glucans: compounds that have been shown to promote heart health and fight inflammation
Terpenoids: compounds with anti-inflammatory, antibacterial, and antifungal properties
Nucleotides: compounds that play a role in DNA synthesis and repair
It is these bioactive constituents that give rise to so many physiological actions reported for medicinal mushrooms. The most widely characterised actions are stimulation of the immune system, and modulation of both innate and adaptive immune systems (immunomodulation) along with antioxidant, antiviral, antibacterial, antifungal activities.
We take a look at 7 of the most common medicinal mushrooms
Maitake, The Warrior, the fighter of inflammation
Lion’s Mane, The Mastermind, the mind booster
Cordyceps, The Athlete, the energy giver
Turkey Tail, The Defender, the immunity booster
Reishi, The Immortal, the stress supporter
Shiitake, The Nourisher, the bearer of nutrients
Chaga, The King, antioxidant rich.
Maitake
Maitake is a mushroom that has been used in traditional medicine for centuries. It is especially prized for its ability to boost the immune system. Maitake mushrooms are high in antioxidants and beta-glucans, which can help to protect cells from damage and fight inflammation. They also contain compounds known as terpenoids, which have anti-inflammatory, antibacterial, and antifungal properties.
Maitake also has ongoing investigations into preventing and improving diabetes and metabolic-related syndromes including obesity. Studies have shown that this mushroom can help to lower blood sugar levels and improve insulin sensitivity. It may also help to reduce cholesterol levels and protect against heart disease.
Lion’s Mane
Perhaps the most well known mushroom in the West, with increasing popularity for its revered mind benefits for memory and concentration. Lion’s Mane mushrooms are another type of medicinal mushroom with a long history of use in traditional Chinese medicine. These mushrooms are commonly used to boost cognitive function and memory. They contain compounds called hericystins and erinacines, which can promote nerve growth factor (NGF) production. NGF is a protein that helps to support the health of neurons and keep them functioning properly. Additionally, Lion’s Mane is high in antioxidants and beta-glucans, which can help to protect cells from damage and fight inflammation.
Studies have shown that lion’s mane can be effective in treating mild cognitive impairment and reducing the risk of dementia. It may also help to improve symptoms of depression and anxiety.
The potential neuroprotective benefits of Lion’s Mane bring promise for its use in the prevention and management of neurodegenerative diseases. Current trials under active recruitment focus on this area as well as cognition and mood.
Cordyceps
Cordyceps the energy mushroom, is a mushroom that has been used in traditional Tibetan medicine for centuries. It is especially prized for its ability to improve energy levels and endurance. Cordyceps mushrooms are high in beta-glucans, compounds that have been shown to promote heart health and fight inflammation. They also contain compounds known as terpenoids, which have anti-inflammatory, antibacterial, and antifungal properties.
Cordyceps has ongoing investigations into its potential to improve exercise performance. Studies have shown that this mushroom can help to increase oxygen uptake, improve stamina, and reduce fatigue. It may also help to protect against heart disease and stroke.
The potential benefits of cordyceps bring promise for its use in the treatment of a variety of conditions. Current trials under active recruitment focus on exercise performance, heart health, and stroke.
Turkey Tail or Yun Zhi
Turkey Tail mushrooms get their name from their distinctive fan-like shape. They have been used in traditional Chinese medicine for thousands of years. Turkey Tail mushrooms are a rich source of antioxidants and beta-glucans, compounds that have been shown to promote heart health and fight inflammation. Additionally, they contain compounds known as terpenoids, which have anti-inflammatory, antibacterial, and antifungal properties.
Anti-viral clinical trials are limited although preliminary clinical trials using Turkey Tail and Reishi together was conducted on the clearance of oral human papillomavirus (HPV). After 2 months the clearance in HPV in the Turkey Tail and Reishi group was 88% vs 5% of the group taking another fungi.
Reishi
Reishi mushrooms are, worldwide, one of the most popular medicinal mushrooms. They have been used in traditional Chinese medicine for centuries. Reishi mushrooms are a rich source of antioxidants and beta-glucans, compounds that have been shown to promote heart health and fight inflammation. Additionally, they contain compounds known as terpenoids, which have anti-inflammatory, antibacterial, and antifungal properties.
Reishi also contains polysaccharides, which can help to protect cells from damage and fight inflammation. They also contain compounds known as triterpenes, which have anti-inflammatory, antibacterial, and antifungal properties.
Studies have shown that Reishi can help to improve immune function and reduce inflammation. Additionally, this mushroom has been shown to improve symptoms of fatigue, anxiety, and insomnia. Reishi may also help to protect the liver from damage and improve liver function.
“In Ancient China, it was said that Reishi could calm the mind, strengthen the heart and build wisdom. It has often been favoured “the ultimate anti-stress herb”, as many mountain hermits, monks, spiritual seekers and Taoist adepts would seek it due to its ability to calm the mind, aid meditation and promote sound, healthy sleep.
Throughout time, Reishi Mushroom has been immortalised on paintings, statues and the robes of emperors, such is the esteem that it is held. Therefore, Reishi Mushroom is considered by many to be one of the greatest herbs of all time.”
Shiitake
Shiitake mushrooms are a popular culinary mushroom. They have also been used in traditional Chinese medicine for their medicinal properties. Shiitake mushrooms are rich in antioxidants and beta-glucans, compounds that have been shown to promote heart health and fight inflammation. Additionally, they contain compounds known as terpenoids, which have anti-inflammatory, antibacterial, and antifungal properties.
Shiitake mushrooms are extremely rich in polysaccharides including beta-glucans and lentinan. Shiitake mushrooms are rich in protein and Vitamin C, D, B2, B6, fibre, copper, pantothenic acid, selenium, manganese, niacin and folate.
Chaga
We save the best till last! A unique fungus that grows wild on birch trees throughout North America, Eastern Europe, and Asia.
Believed to be one of the most powerful healing fungi found on earth, and is often called the ‘diamond of the forest’. They grow in unison with the birch tree, and they absorb some of the tree’s nutrients which are then supplied to those who consume it.
Chaga mushrooms are commonly consumed to help strengthen the immune system, in Traditional Chinese Medicine, Chaga mushrooms are often recommended to people suffering from inflammatory disease, yeast, fungal infections, and fatigue.
Conclusion
“Mushrooms are nature’s biological communicators, forming vast invisible networks that connect individual plants, and transfer water and nutrients. As mushrooms grow, they enrich the forest floor and plants in a symbiotic relationship, a form of communication that some have coined the Wood Wide Web. This ability to ‘speak to’ the plant kingdom at a deep cellular level is also what makes them so valuable to us. In humans, research shows they may be regarded as biological response modifiers (BRMs), acting on the immune system to restore balance where it is needed.”
Mushrooms 4 Life Mycomplex Powder, this powder mushroom complex combines three revered mushrooms for overall health and vitality, including Reishi, Cordyceps and Maitake, in one economical powder.
Clinical Safety of Medicinal Mushrooms
In a study of the active substances of Medicinal Mushrooms, the research found that the biochemical interactions and toxicity in comparison to conventional medications had minimal drug interactions and adverse events. However, if you are on anticoagulants such as Warfarin, caution should be exercised.
Always consult your GP or healthcare professional should you have any medical queries regarding your health or the use of medicinal mushrooms.
A phase I/II trial of a polysaccharide extract from Grifola frondosa (Maitake mushroom) in breast cancer patients: immunological effects https://pubmed.ncbi.nlm.nih.gov/19253021/
Control of oral human papillomavirus (HPV) by medicinal mushrooms, Trametes versicolor and Ganoderma lucidum: a preliminary clinical trial https://pubmed.ncbi.nlm.nih.gov/25271984/
Why is it that we need more of this supplement now? Because we have moved from farming and working the outdoors to working on computers indoors. And when the cooler weather sets in we are even less likely to get some of this essential vitamin. Let’s take a look at the importance of Vitamin D.
Here are 5 ways you can make sure you’re getting enough Vitamin D:
2) Get out into natural sunlight as much as possible. Did you know? Exposing an area of skin that is usually hidden from the sun (such as your underarm) will increase exposure.
3) Eat vitamin D rich foods such as salmon, mackerel, tuna, eggs, and mushrooms
4) Eat a balanced diet as this will ensure you’re getting enough nutrients to survive the winter months
5) go outside for a walk once it’s lit up again. Exposing an area of skin that is usually hidden from the sun (such as your face will increase exposure)
This approach shouldn’t take more than 30-60 minutes per day. Plus you’ll be sure to keep yourself healthy throughout the winter months.
Why do we need Vitamin D?
Are you an office worker, a woman in menopause, or someone with a lowered immune system? If so, then you need to know more about vitamin D.
Calcium
Vitamin D is needed to absorb calcium from the intestines; that’s why vitamin D is so important for healthy bones. But vitamin D also appears to reduce the risk of various neuromuscular problems and helps your body’s defence against flu, and helps boost your mood.
Vitamin D is also required for normal muscle function and cell division, it is, therefore, important for every single cell in the body.
Mood
A study published in the medical journal, Gerontology, in 2009. Found that people with a healthy balance of vitamin D in their blood had lower rates of depression compared to those who were deficient. Results from a half dozen other studies point to an association between low levels of vitamin D and mood disorders such as major depressive disorder and seasonal affective disorder (SAD).
A study in the American Journal of Clinical Nutrition. found that a significant association was observed between low levels of vitamin D and increased risk for developing depression [2]. People with depression were 31% more likely to have insufficient vitamin D, according to this large population-based study.
The link between vitamin D and mood was highlighted in a groundbreaking symposium at the 2011 meeting of The American Psychiatric Association [3]. It is now believed that vitamin D may be as important for mental health and well-being as it is for healthy bones and muscles.
There are actually receptors on cells in your brain that respond to vitamin D, which suggests there might even be a direct effect of vitamin D on your brain.
Not getting enough sunlight – the primary natural source of vitamin D -is linked with low mood. As Dr Richard Wurtman, Professor of Neuroendocrinology at MIT stated, “There’s an obvious relationship between sun exposure and mood.” You can also take supplements to boost your body’s levels of vitamin D, and even then it is possible to become Vitamin D deficient.
SAD
But who cares about the science? How does this affect you in your life? “Vitamin D deficiency has been linked with winter depression (seasonal affective disorder or SAD), and inflammatory autoimmune diseases such as multiple sclerosis,” according to Chantal Mathieu, MD in Vitamin D May be Vital for Healthy Mood. “More recently, links to other health conditions such as obesity and diabetes have been suggested.”
A mounting number of doctors are starting to recommend that people with depression get their blood levels of vitamin D tested. Instead of prescribing antidepressants or psychotherapy, some physicians advise people to get some extra sunlight and take vitamin D supplements.
Dr William B Grant, a leading vitamin D researcher at the Sunlight, Nutrition and Health Research Center in San Francisco, concluded: “It is likely that depressed individuals are deficient in vitamin D and will benefit from treatment with vitamin D3 [vitamin D].”
Here are 7 Vitamin D Absorption-related habits to break:
*You don’t get enough sunlight exposure during daylight hours because most people work indoors all day long.
* You eat too little calcium which is needed to absorb Vitamin D.
*You don’t eat enough green leafy vegetables, and other foods that are rich in Vitamin D.
*Your digestive system may not be working properly so you can’t effectively absorb the vitamin.
* Your kidneys are unable to correctly convert vitamin D into its active form.
*Over the age of 50, you produce less Vitamin D without sunlight exposure because your skin’s ability to absorb UV light decreases with age.
*You live in a climate that is too cold to produce enough vitamin D from sun exposure.
How can I get more Vitamin D?
It’s very hard to get the vitamin D you need from your diet; oily fish and dark green leafy veg are important sources. So supplements do make good sense for most adults. The form known as vitamin D3 is usually recommended, but D2 is also effective; for best results, take your vitamin D along with a meal that has some fat.
How much Vitamin D do I need?
It is incredibly important to get your dosages right. The first step is a blood test with your doctor. Current guidelines call for 400 IU (international units) a day below age 71. But many experts recommend 800 to 1,000 IU a day for most adults; daily doses of up to 5,000 IU are considered safe, but more can be toxic.
If you are taking more than 1,000 IU it is important to get a blood test with your GP to ensure you are not taking too much or too little as you may not be deficient in Vitamin D.
Why Vitamin D3?
Vitamin D is best supplemented in the form of cholecalciferol (D3), as this is the form naturally made by the body in response to sunlight. It is also the best absorbed.
Why is vitamin K included in some vitamin D supplements?
Vitamins D and K work very closely together. Vitamin D helps the body to absorb calcium from food and supplements, and rather like a chaperone, vitamin K helps to ensure this calcium is used in the bones. Changing eating habits mean that many people don’t get enough vitamin K2 from their diet. It is found naturally in high-fat dairy products, liver, and Japanese fermented foods such as natto. Vitamin D3 & K2 are often found together in supplements to support this dual role.
Why are vitamin D supplements usually taken with breakfast?
Vitamin D is fat-soluble, which means it can be stored in the body’s fatty tissues. It needs to be taken with food that contains some fat for optimal absorption. While you will still get benefits by taking your supplement at any time of day, studies suggest you’ll get the most from a supplement taken with breakfast.
Why doesn’t my vitamin D supplement help?
Although supplements can help to correct an underlying deficiency in Vitamin D, they may not be enough on their own for certain groups of people who need extra support. Women with low intakes during pregnancy or breastfeeding, for example, will need to make sure they get additional vitamin D.
How can I get Vitamin D from my diet?
Oily fish and eggs are the best dietary sources of vitamin D, providing 13-20% of adults’ required intake each day. Your body can produce its own vitamin D when exposed to sunlight, but remember that it is important not to overdo this! The skin naturally produces vitamin D when it is exposed to strong sunlight, but the body cannot store the vitamin so you need regular exposure if you want to maintain optimal levels.
Eggs provide 13% of your daily recommended intake of Vitamin D per portion – they’re also an excellent source of protein, vitamins, and minerals. Think scrambled eggs with smoked salmon for breakfast or an omelette filled with mushrooms and chives for supper.
Oily fish is not only a good source of Vitamin D but also rich in the omega-3 fatty acids that are so important for heart health. Sashimi or sushi anyone?
Pure Encapsulations Vitamin D 5000iu
Provides 5,000 IU (125 µg) vitamin D3 per capsule with vitamin D as D3, the preferred form of vitamin D to contribute to normal absorption and utilisation of calcium and phosphorus. Contributes to the maintenance of normal muscle function, teeth, and bones. Contributes to the normal function of the immune system Ingredients include Hypoallergenic plant (microcrystalline cellulose), cholecalciferol. Vegetarian capsule (hydroxypropyl methyl cellulose).
Nutri Advanced Vitamin D3 with K2 1000IU. Liquid Vitamin D3 formula with vitamin K2 as MK-7
Key Features
Vitamin D3 is the preferred form of supplemental vitamin D. It is the same form as is naturally produced by the body in response to sunlight
Vitamin K2 is provided as MK-7. The most effective form that lasts the longest within the body compared with other forms
3 drops provides 1000 IU (25mcg) of vitamin D3 and 45 mcg of vitamin K2
Vitamin D3 with K2 is a pleasant tasting liquid formula with a natural orange flavour, which allows flexible dosing
Conclusion
Vitamin D is a nutrient that’s vital to our health. It helps us absorb calcium and maintain bone density, which can reduce the risk of osteoporosis in later life (1). Vitamin D also plays an important role in immune function. Preventing auto-immune diseases like multiple sclerosis (2) and type 1 diabetes mellitus (3). With so much at stake for your well-being, make sure you take care of yourself with the right supplements.
So here are some options:
Nature’s Answer Liquid Vitamin D3 Drops delivers 4000 IU in pure gold extra virgin olive oil
Cytoplan Vitamin D&K provides 100µg MK7 vitamin K2 as well as cholecalciferol.
BetterYou Dlux3000, 15ml provides 3000IU vitamin D3 and 100µg vitamin K2 in a single spray.
Nature’s Answer Vitamin D3 Drops delivers 4000 IU of pure gold extra virgin olive oil.
A good supplement regimen will also include 1000mg Magnesium and 400-1,000mg Omega 3s (EPA/DHA).
To discover more about these products, click on the links. Or If you’re looking for the best Vitamin D supplements to help improve your health, then let us know. Our team of experts are ready and waiting to partner with you in order to create a plan that delivers all the benefits of Vitamin D without any concern about getting too much sun exposure or not enough. Contact us today so we can get started!
Suddenly, like walking through a wardrobe in summer, we are entered into a cold kingdom, winter coats get dusted off and with the plunge in temperature, we are starting to splutter and sniffle. Let look at the hero nutrients to support your immune system.
Our Top 10 nutrients for immunity
Vitamin C
Vitamin D
Zinc
Selenium
Garlic
Honey & Propolis
Beta-Glucans
Quercetin
Probiotics
Bone Broth or Chicken Soup
Vitamin C
Otherwise known as Ascorbic Acid, this vitamin is needed for the functioning of the nervous system, maintaining the immune system, is essential for the formation of collagen, and also helps to protect cells from oxidative stress from free radical damage, amongst others.
Immune function overall is dependent on Vitamin C together with other key nutrients, especially vitamin A, zinc, and iron, for their role in white blood cell proliferation, immune cell differentiation, and antioxidant activity. Therefore, low intake or deficiency in those nutrients may lead to low immunity and potentially low white blood cell count.
Ascorbic acid is found in many fruits and vegetables, some of the best sources being red bell peppers, citrus fruits such as oranges and grapefruit, kiwifruit, blackcurrants, strawberries, broccoli, and Brussels sprouts.
For a supplemental dose, the recommended amount of Vitamin C is 90mg/day for men and 75mg/day for women. If you have not taken a Vitamin C supplement before, start at the recommended dose and increase the dose gradually. At Naturobotanica our opinion is a dose of 1000mg x5 times per week is a good dose during the colder months. Again, if you are not used to taking a Vitamin C supplement, work your way up gradually. Doses usually come in 250mg, 500mg and 1000mg.
We also recommend you take a bioavailable supplement. This means the amount of the nutrient absorbed. Low-quality brands do not ensure that your body absorbs the stated strength.
Gaining traction in the media due to the coronavirus because a deficiency in Vitamin D can lead to immune dysfunction and therefore severe infections such as pneumonia so it’s vital when winter hits to ensure your intake or supplementation is up. Vitamin D helps with immunity by promoting T cell function and increasing phagocytosis (a process whereby cells surround pathogens) which enables them to ingest bacteria more efficiently. It also increases the ability of macrophages to kill bacteria and tumour cells as well as increasing the immunity passed from mother to child.
Vitamin D is essential for our immunity both innate immunity which is a more immediate immunity and adaptive immunity, which needs time to build immunity up against a specific antigen only found in a particular strain. After a certain amount of time, antibody-producing plasma cells will produce proteins called Immunoglobulins (IgA, IgM and IgG) that will recognise that antigen, therefore, eliminating it from the body before it can cause any harm. Vitamin D activation also triggers these development stages for white blood cells too!
Fatty fish such as Salmon and Mackerel in high numbers, in beef liver, in egg yolk and also in mushrooms. Vitamin D can be made by the body when your skin is exposed to UVB radiation from the sun or artificially through a UVB tube or lamp used for winter blues/Seasonal Affective Disorder (SAD).
If you want to take a Vitamin D supplement it is important to get a Vitamin D test. This ensures you get the right amount of Vitamin D. Vitamin D is a fat-soluble vitamin and is therefore stored in our bodies longer than water-soluble Vitamin such as Vitamin C. So it is possible to take too much! Or even too little…
A standard dose of Vitamin D supplementation during winter is 10mcg/day (400IU) with 5mcg/day during the summer however, again, it is best to get a test done to see what your levels are and then work from there.
A mineral that is very important for immunity and has anti-inflammatory effects. Zinc helps with wound healing and cell division. It also helps increase immunity against bacterial and viral infections. When you’re feeling run down, zinc can help shorten the duration of your illness. Low levels of zinc have been linked with depressed immunity, delayed wound healing, and increased susceptibility to infection, in fact, it is involved in over 300 reactions in the body.
Found in high quantities in red meat, poultry, and seafood such as Oysters. Other good sources of zinc are pumpkin seeds, spinach, black beans, and cashews.
A study published in “The American Journal of Clinical Nutrition” showed that zinc was essential for maintaining immunity during periods of stress. The study found that when zinc levels were low, immunity was compromised and volunteers were more susceptible to colds and other respiratory infections. Zinc is also important for white blood cell function and has anti-inflammatory and antioxidant effects.
If you are going for a zinc supplement, go for a highly absorbable form such as Zinc Picolinate of around 5mg – 15mg per day. If you have the beginnings of a cold you can start to take zinc immediately to stem its severity. The recommended dose is 75mg for adults and 10-12.5mg for children.
We recommend the following Zinc supplements:
Pure Encapsulations Zinc 15
Selenium
This mineral is a powerful antioxidant that helps to protect our cells from free radical damage. Selenium also supports immunity and helps our body to fight infection.
Selenium is the most important mineral needed to ensure the optimal functioning of the immune system. Without adequate selenium, your immune system may become vulnerable to attack, as it’s easier for viruses to replicate in cells that are selenium deficient. Without adequate selenium, people may struggle to overcome infections. Selenium is needed to initiate immunity and keep the immune system strong. To keep your selenium levels in check eat just three brazil nuts per day! That is all! This is because selenium is a trace mineral and therefore we only need it in trace amounts.
A study with selenium and immunity showed that immunity may be compromised in the presence of selenium deficiency. It was discovered that immunity was significantly reduced when human subjects were challenged with influenza virus. However, immunity against the flu increased when the challenge was repeated while taking selenium supplements. This indicates that low levels of selenium can weaken immunity and supplementation can help to prevent this from happening.
Selenium can be found in Brazil nuts, sunflower seeds, mushrooms, seafood, and meats.
Garlic
Garlic has been used for thousands of years as a spice and natural remedy to help boost immunity. The immunity benefits of garlic are due to its antiviral, antibacterial, antifungal and antiparasitic properties. Garlic contains allicin, which is a compound that has anti-fungal and antibacterial properties, Allicin is also thought to play an important role in immunity because it helps the body fight off microbial infections at their inception stages before they progress into more serious illnesses.. It also helps to improve the overall function of the immune system. Try including garlic in your cooking, or take a garlic supplement for best results.
Consume 1-2 cloves of raw garlic per day to enjoy immunity benefits. You can also use garlic in your cooking or take garlic supplements at 600-1,200mg daily.
Honey & Propolis
A mixture created by bees, honey propolis is a natural antibiotic that can help to fight infection. It has been found to be effective against a range of pathogens, including bacteria, viruses, and fungi. The combination of honey and propolis helps to boost the immune system and aids in the healing of wounds.
Propolis has been attracting scientific attention since it has many biological and pharmacological properties, which are related to its chemical composition. Several in vitro and in vivo studies have been performed to characterize and understand the diverse bioactivities of propolis and its isolated compounds, as well as to evaluate and validate its potential. Watch this space!
The immunity benefits of propolis have been used since the time of Hippocrates when it was thought to heal wounds and prevent infection.
Manuka honey was found to be beneficial in immunity and had a direct effect on immunity. The immunity benefits of Manuka honey has been known for thousands of years by the native Maori people who used it to help treat wounds and bites of all kinds. Manuka honey has a high antibacterial activity and has been shown to kill a broad spectrum of bacteria.
For a soothing warm drink mix 1 tablespoon of raw, unprocessed honey, a squeeze of half a small lemon, grated ginger and a cup of hot water. Sip this slowly to help ease a cough or sore throat. For extra flavour try a spiced chai tea bag!
Beta Glucans
These are long chain sugar molecules that are found in the cell wall of mushrooms. Beta glucans have been found to be effective in boosting immunity and helping the body to fight infection.
Mushrooms naturally contain beta glucans that have immunity benefits. The immunity benefits of mushrooms were first recognized by early Asians who found them to be useful in treating viral infections.
Beta glucans are excellent for immunity as they help the body fight infection and stop viruses from replicating within cells. This prevents viruses from multiplying at high rates, which would otherwise create secondary infections. One study demonstrated that after consuming certain mushroom extracts for four weeks there was a 30 percent increase in immunity against the flu virus!
Mushrooms have been used medicinally for centuries, and have immunity benefits today. Try this immunity boosting immunity drink:
– Reishi mushroom extract – a small handful of dried mushrooms (Reishi is the highest beta glucan containing mushroom)
– Chaga mushroom extract – one teaspoon or a small piece of chaga mushroom
– Water as needed to blend into a smoothie consistency
Add all ingredients into a high-speed blender and mix until smooth. You can also add other immunity-supporting foods such as fresh garlic, raw honey, ginger etc. The more immunity boosters you add the greater the benefits!
Sip on this immunity-boosting smoothie daily to help keep your immune system strong.
Quercetin
A bioflavonoid found in high quantities in fresh fruits and vegetables. Quercetin immunity benefits include improved immunity, strengthen blood vessels, and antioxidant activity which helps to prevent the effects of aging and other chronic degenerative diseases such as cancer and heart disease.
Quercetin helps improve immunity by scavenging harmful toxins and reducing inflammation. Inflammation is a natural process that occurs in the body in response to injury or infection, however, if it becomes chronic it can lead to health problems. Quercetin has been found to be effective at reducing inflammation and as such can help to improve immunity and protect against disease.
One study showed that when participants were given quercetin supplements for two weeks there was an increase in immunity against the flu virus. Another study showed that quercetin was able to reduce the number of sick days taken by people with respiratory infections.
Quercetin is a powerful antioxidant that can help prevent aging and chronic diseases. It’s also a natural antihistamine, meaning it can help to relieve allergy symptoms.
Add quercetin immunity benefits to your winter health arsenal by consuming plenty of fresh fruits and vegetables, especially apples, onions, berries, and tea. You can also take a quercetin supplement – speak to your health care professional for advice.
Another way to increase your intake of quercetin is to drink apple cider vinegar mixed with water. Add 1-2 tablespoons of apple cider vinegar to a glass of water and drink it before each meal. Another way to get more quercetin into your diet is by including foods that are high in quercetin such as onions, kale, broccoli, strawberries, oranges, and grapefruit.
Probiotics
Did you know that 70% of your immune system is located in your gut? Probiotics are beneficial bacteria that live in the gut and support immunity, digestion, and overall health. They are essential for a healthy immune system as they help to fight off harmful bacteria and viruses.
Probiotics are able to improve immunity by increasing the number of IgA antibodies in the body. IgA antibodies are important for immunity as they help to protect the body from infection. Probiotics also help to reduce inflammation, which can lead to disease if it becomes chronic.
There are many different strains of probiotics, so it’s important to choose one that is most suited to your needs. Lactobacillus and Bifidobium are two of the most common strains and can be found in many probiotic supplements and foods.
To get the most out of your probiotics, make sure to take them regularly. You can also increase your probiotic intake by eating fermented foods such as sauerkraut, kimchi, yogurt, and kefir.
Bone Broth or chicken Soup
We all know this one and it does more than just warm you up. Rich in minerals and nutrients the soup is well absorbed and has essential gut healing protocols. In fact, it is so good, there is an article called “Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro*” where researchers found that chicken soup actually inhibited the movement of white blood cells, called neutrophils. Neutrophils are responsible for inflammation and can lead to illness if they move into areas they shouldn’t be.
Soup is one immunity-boosting food you don’t want to ignore. It is especially beneficial when sick because it helps to soothe your throat and stomach irritation caused by colds or flu. Having a bowl of bone broth may also help reduce the severity of symptoms such as cough, runny nose, sore throat, nausea, and vomiting.
Bone broth is high in calcium which has immune-boosting properties; potassium which regulates fluid balance; collagen which builds immunity; anti-inflammatory amino acids; immunity-boosting glycine; glucosamine and chondroitin, which help to maintain the health of joints; and anti-inflammatory fatty acids.
Conclusion
We hope this blog post has given you some immunity-boosting tips to prepare for the winter months. Stay warm and healthy by taking steps now, such as increasing your intake of vitamin C supplements or foods rich in quercetin like apples and onions. We also recommend adding probiotics to your diet because 70% of immunity is located in the gut! So make sure you’re eating fermented foods like sauerkraut or kefir regularly too. Bone broth is another immunity-boosting food that can help reduce symptoms when sick with a cold or flu; it’s high in calcium which helps boost immunity, potassium (important for fluid balance), collagen (builds immunity), anti-inflammatory amino acids, glycine (immunity booster) and fatty acids (anti-inflammatory).
fun fact about immunity!
Did you know immunity is actually mostly located outside your body? Your immunity resides in the mucus membranes of your nose, throat, lungs, and intestines. This immunity system is called your “innate immunity” and is your body’s first line of defence in protecting you from colds and flu.
Maggini S., Wintergerst E.S., Beveridge S., Hornig D.H. Selected vitamins and trace elements support immune function by strengthening epithelial barriers and cellular and humoral immune responses.
Kishimoto Y., Saito N., Kurita K., Shimokado K., Maruyama N., Ishigami A. Ascorbic acid enhances the expression of type 1 and type 4 collagen and SVCT2 in cultured human skin fibroblasts.
A.S. Prasad Zinc in Human Health: Effect of Zinc on Immune Cells
Hoffman P, Berry M. The influence of selenium on immune responses
Samarghandian S, Farkhondeh T, Samini F Honey and Health: A Review of Recent Clinical Research
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Information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.
