<p>Good nutrition is essential for mental health and building resilience to stress. What we eat and drink influences our ability to manufacture mood-balancing hormones and enable brain cells to communicate properly. Equally, a diet high in refined and processed foods can make us more susceptible to depression and other mental health problems.</p><p>Wholefoods supply vitamins and minerals in their natural state, ready for us to absorb and utilise. Here are our top 5 vitamins and minerals to help mental health, and the foods to find them in.</p><h4>Nutrients to Help Mental Health:</h4><ol type="1"><li><strong>Magnesium</strong> found in dark green leafy vegetables, oats, Brazil nuts, almonds, pecans, cashews, and buckwheat. Magnesium is essential for energy production, and as a co-factor nutrient for making serotonin – the principal hormone involved in mood regulation.</li><li><strong>Omega-3 fats </strong>the long chain fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are vital for cell membrane function and nerve cell communication. Ready formed EPA and DHA are found in oily fish and some algae, whilst nuts and seeds like walnuts, hemp, flax, and chia supply ALA (alpha-linolenic acid), the ‘parent’ fatty acid of EPA and DHA.</li><li><strong>Vitamin B6</strong> another co-factor nutrient for serotonin production, B6 is also involved in the synthesis of dopamine and GABA (gamma amino butyric acid), the latter is a powerful calming neurotransmitter that helps us manage stress.  Find it in avocado, bananas, lentils, tuna, brown rice, poultry, and salmon.</li><li><strong>Vitamin B5</strong> essential for manufacturing stress hormones in the adrenal glands. Ongoing stress increases our requirement for B5 so be sure to include plenty of chicken, salmon, egg yolks, lentils, beef, pork, avocado, sunflower seeds, sweet potato, and mushrooms.</li><li><strong>Folate</strong> the name folate derives from the word ‘foliage’ which gives a strong clue as to where we can find it! Leafy greens are an excellent source, alongside liver, soy, kidney and mung beans, lentils, and Brewer’s yeast.</li></ol><p></p><p></p>

Did you know that there are key vitamins, minerals and essential fats that support balanced moods and mental health? 

<a href="/directory/ingredients/gamma-aminobutyric-acid" target="_blank">gamma amino butyric acid</a>

<a href="/directory/ingredients/eicosapentaenoic-acid" target="_blank">eicosapentaenoic acid</a>

<a href="/directory/ingredients/alpha-linolenic-acid" target="_blank">alpha-linolenic acid</a>

<a href="/directory/ingredients/docosahexaenoic-acid" target="_blank">docosahexaenoic acid</a>

<a href="/directory/ingredients/vitamin-b6" target="_blank">Vitamin B6</a>

<a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a>

<a href="/directory/ingredients/pantothenic-acid" target="_blank">Vitamin B5</a>

<a href="/directory/ingredients/magnesium" target="_blank">Magnesium</a>

<a href="/directory/ingredients/buckwheat" target="_blank">buckwheat</a>

<a href="/directory/ingredients/sunflower-oil" target="_blank">sunflower</a>

<a href="/directory/ingredients/fish-oil" target="_blank">Omega-3</a>

<a href="/directory/ingredients/avocado" target="_blank">avocado</a>

<a href="/directory/ingredients/folic-acid" target="_blank">Folate</a>

<a href="/directory/ingredients/potato" target="_blank">potato</a>

<a href="/directory/ingredients/blue-green-algae" target="_blank">algae</a>

<p>Good nutrition is essential for mental health and building resilience to stress. What we eat and drink influences our ability to manufacture mood-balancing hormones and enable brain cells to communicate properly. Equally, a diet high in refined and processed foods can make us more susceptible to depression and other mental health problems.</p><p>Wholefoods supply vitamins and minerals in their natural state, ready for us to absorb and utilise. Here are our top 5 vitamins and minerals to help mental health, and the foods to find them in.</p><h4>Nutrients to Help Mental Health:</h4><ol type="1"><li><strong><a href="/directory/ingredients/magnesium" target="_blank">Magnesium</a></strong> found in dark green leafy vegetables, oats, Brazil nuts, almonds, pecans, cashews, and <a href="/directory/ingredients/buckwheat" target="_blank">buckwheat</a>. Magnesium is essential for energy production, and as a co-factor nutrient for making serotonin – the principal hormone involved in mood regulation.</li><li><strong><a href="/directory/ingredients/fish-oil" target="_blank">Omega-3</a> fats </strong>the long chain fats <a href="/directory/ingredients/fish-oil" target="_blank">EPA</a> (<a href="/directory/ingredients/eicosapentaenoic-acid" target="_blank">eicosapentaenoic acid</a>) and <a href="/directory/ingredients/fish-oil" target="_blank">DHA</a> (<a href="/directory/ingredients/docosahexaenoic-acid" target="_blank">docosahexaenoic acid</a>) are vital for cell membrane function and nerve cell communication. Ready formed EPA and DHA are found in oily fish and some <a href="/directory/ingredients/blue-green-algae" target="_blank">algae</a>, whilst nuts and seeds like walnuts, hemp, <a href="/directory/ingredients/flaxseed" target="_blank">flax</a>, and <a href="/directory/ingredients/chia" target="_blank">chia</a> supply <a href="/directory/ingredients/alpha-alanine" target="_blank">ALA</a> (<a href="/directory/ingredients/alpha-linolenic-acid" target="_blank">alpha-linolenic acid</a>), the ‘parent’ fatty acid of EPA and DHA.</li><li><strong><a href="/directory/ingredients/vitamin-b6" target="_blank">Vitamin B6</a></strong> another co-factor nutrient for serotonin production, <a href="/directory/ingredients/vitamin-b6" target="_blank">B6</a> is also involved in the synthesis of dopamine and <a href="/directory/ingredients/gamma-aminobutyric-acid" target="_blank">GABA</a> (<a href="/directory/ingredients/gamma-aminobutyric-acid" target="_blank">gamma amino butyric acid</a>), the latter is a powerful calming neurotransmitter that helps us manage stress.  Find it in <a href="/directory/ingredients/avocado" target="_blank">avocado</a>, bananas, lentils, tuna, <a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a>, poultry, and salmon.</li><li><strong><a href="/directory/ingredients/pantothenic-acid" target="_blank">Vitamin B5</a></strong> essential for manufacturing stress hormones in the adrenal glands. Ongoing stress increases our requirement for B5 so be sure to include plenty of chicken, salmon, egg yolks, lentils, beef, pork, avocado, <a href="/directory/ingredients/sunflower-oil" target="_blank">sunflower</a> seeds, sweet <a href="/directory/ingredients/potato" target="_blank">potato</a>, and mushrooms.</li><li><strong><a href="/directory/ingredients/folic-acid" target="_blank">Folate</a></strong> the name folate derives from the word ‘foliage’ which gives a strong clue as to where we can find it! Leafy greens are an excellent source, alongside liver, <a href="/directory/ingredients/soy" target="_blank">soy</a>, kidney and mung beans, lentils, and Brewer’s yeast.</li></ol><p></p><p></p>

Top 5 Nutrients for Mental Health

<p>Supplements can be useful for gas and bloating depending on the underlying factor that might be contributing to it. <a href="https://vitaminology.co/articles/digestion/what-causes-gas-and-bloating" target="_self">You can find out more about these factors in the article &amp;#x27;What Causes Gas And Bloating?&amp;#x27; here</a>. If you are taking prescription medications it‘s important to speak to your medical practitioner or a qualified nutritional therapist if you are considering taking supplements to ensure safety and correct dosing.</p><h4>Supplements for gas and bloating</h4><ul><li><strong>Digestive enzymes.</strong> If gas and bloating is caused by difficulty in breaking down foods, then taking digestive enzymes may help. Supplements generally include a combination of enzymes designed to help you digest carbohydrates, fats, proteins and lactose. By supporting digestion and absorption of nutrients, they help to alleviate symptoms of gas, bloating, reflux and constipation or diarrhoea. Most digestive enzyme supplements are in tablet form and best taken just before or with each main meal.</li><li><strong>PHGG (partially hydrolyzed guar gum)</strong>. This is a type of fibre which is well tolerated in sensitive individuals with digestive disorders. It acts as a prebiotic and bulking agent and so is beneficial for feeding the healthy gut bacteria and regulating bowel movements. It can be helpful in alleviating constipation and diarrhoea, gas and bloating.</li><li><strong>Ginger (Zingiber officinalis)</strong>. Ginger is a herb which is known for its anti-inflammatory, anti-sickness and anti-spasmodic properties, making it a good option to help relieve gas, reflux and bloating or other similar digestive symptoms.</li><li><strong>Psyllium husk</strong>. This is a type of fibre made from the husks of the Plantago ovata plant seeds. Psyllium provides a natural remedy for constipation as it helps to draw water from the gut to help regulate bowel movements and make them easier to pass. By alleviating constipation, associated symptoms of gas and bloating may also be relieved. You should always drink plenty of fluids whilst taking psyllium husk due to its ability to soak up water in the intestine.</li><li><strong>Vitamin D</strong>. This ‘sunshine’ vitamin is well recognised for its role in bone health but is also very important for regulating the immune system and inflammation, particularly in the gut. By promoting a healthy gut, vitamin D has been found to be beneficial for digestive disorders such as inflammatory bowel disease, coeliac disease and IBS and has been shown to relieve associated symptoms, including gas and bloating. It is advisable to get your vitamin D levels checked which can be deficient throughout the winter months when exposure to UV light isn’t sufficient. Based on these levels you can then seek advice from a nutritional therapist regarding the correct dosing to keep you at an optimum level. Vitamin D is available in many forms such as capsules, liquids or oral sprays.</li></ul><p></p><p></p>

Key supplements to consider if you suffer with gas and bloating. 

<a href="/directory/ingredients/blond-psyllium" target="_blank">Plantago ovata</a>

<a href="/directory/ingredients/blond-psyllium" target="_blank">Psyllium husk</a>

<a href="/directory/ingredients/bulking-agent" target="_blank">bulking agent</a>

<a href="/directory/ingredients/vitamin-d" target="_blank">Vitamin D</a>

<a href="/directory/ingredients/fructo-oligosaccharides" target="_blank">prebiotic</a>

<a href="/directory/ingredients/black-psyllium" target="_blank">Psyllium</a>

<a href="/directory/ingredients/ginger" target="_blank">Ginger</a>

<p>Supplements can be useful for gas and bloating depending on the underlying factor that might be contributing to it. <a href="https://vitaminology.co/articles/digestion/what-causes-gas-and-bloating" target="_self">You can find out more about these factors in the article &amp;#x27;What Causes Gas And Bloating?&amp;#x27; here</a>. If you are taking prescription medications it‘s important to speak to your medical practitioner or a qualified nutritional therapist if you are considering taking supplements to ensure safety and correct dosing.</p><h4>Supplements for gas and bloating</h4><ul><li><strong>Digestive enzymes.</strong> If gas and bloating is caused by difficulty in breaking down foods, then taking <a href="/directory/ingredients/digestive-enzymes" target="_blank">digestive enzymes</a> may help. Supplements generally include a combination of enzymes designed to help you digest carbohydrates, fats, proteins and lactose. By supporting digestion and absorption of nutrients, they help to alleviate symptoms of gas, bloating, reflux and constipation or diarrhoea. Most digestive enzyme supplements are in tablet form and best taken just before or with each main meal.</li><li><strong>PHGG (partially hydrolyzed <a href="/directory/ingredients/guar-gum" target="_blank">guar gum</a>)</strong>. This is a type of fibre which is well tolerated in sensitive individuals with digestive disorders. It acts as a <a href="/directory/ingredients/fructo-oligosaccharides" target="_blank">prebiotic</a> and <a href="/directory/ingredients/bulking-agent" target="_blank">bulking agent</a> and so is beneficial for feeding the healthy gut bacteria and regulating bowel movements. It can be helpful in alleviating constipation and diarrhoea, gas and bloating.</li><li><strong><a href="/directory/ingredients/ginger" target="_blank">Ginger</a> (Zingiber officinalis)</strong>. Ginger is a herb which is known for its anti-inflammatory, anti-sickness and anti-spasmodic properties, making it a good option to help relieve gas, reflux and bloating or other similar digestive symptoms.</li><li><strong><a href="/directory/ingredients/blond-psyllium" target="_blank">Psyllium husk</a></strong>. This is a type of fibre made from the husks of the <a href="/directory/ingredients/blond-psyllium" target="_blank">Plantago ovata</a> plant seeds. <a href="/directory/ingredients/black-psyllium" target="_blank">Psyllium</a> provides a natural remedy for constipation as it helps to draw water from the gut to help regulate bowel movements and make them easier to pass. By alleviating constipation, associated symptoms of gas and bloating may also be relieved. You should always drink plenty of fluids whilst taking psyllium husk due to its ability to soak up water in the intestine.</li><li><strong><a href="/directory/ingredients/vitamin-d" target="_blank">Vitamin D</a></strong>. This ‘sunshine’ vitamin is well recognised for its role in bone health but is also very important for regulating the immune system and inflammation, particularly in the gut. By promoting a healthy gut, vitamin D has been found to be beneficial for digestive disorders such as inflammatory bowel disease, coeliac disease and IBS and has been shown to relieve associated symptoms, including gas and bloating. It is advisable to get your vitamin D levels checked which can be deficient throughout the winter months when exposure to UV light isn’t sufficient. Based on these levels you can then seek advice from a nutritional therapist regarding the correct dosing to keep you at an optimum level. Vitamin D is available in many forms such as capsules, liquids or oral sprays.</li></ul><p></p><p></p>

Supplements For Gas And Bloating 

<p>Most of us have memories of teenage acne, but it can be a shock when spots reappear again in mid-life.  Women are particularly prone to mid-life acne because of the hormonal changes that happen during perimenopause. In fact, around 25% of women aged 40-49 experience adult acne.</p><p></p><h3>What causes perimenopausal acne?</h3><p>One of the main triggers for perimenopausal acne - as with teenage acne - is the shift in hormone levels. As progesterone and oestrogen levels decline, there can be a relative increase in androgens like testosterone (which also drops at this time of life but much more slowly). Oil-producing glands in the skin are influenced by androgen hormones and skin may feel oilier at this time.  </p><p>Stress plays a big role in hormonal acne too. Perimenopause itself can be hugely stressful and it often coincides with challenging life events such as greater work responsibilities and needing to care for children and ageing parents.</p><p></p><p>Stress affects acne by:</p><ul><li>Upregulating testosterone production</li><li>Affecting the delicate balance of natural bacteria on the skin – the skin microbiome</li><li>Increasing the need for key nutrients that affect skin health</li></ul><p></p><h3>T-zone or jawline?</h3><p>One of the characteristics of perimenopausal acne is spots on the cheeks and lower jaw whereas teenage acne usually affects the T-zone – the forehead, nose, and chin. The spots may be whiteheads or blackheads, or painful cysts that don’t come to a head.  </p><p></p><h3>Does poor gut health make acne worse?</h3><p>Gut issues like sluggish bowels and constipation can make acne worse. The billions of microbes that make up the gut microbiome play a key role in regulating inflammation in the body – including the skin – and processing toxins and old hormones.  </p><p>Skin health reflects what is going on inside the body; if we are not clearing out the waste properly, skin problems can get worse.</p><p></p><h3>The best foods for managing perimenopausal acne</h3><p>Making a few dietary changes can help skin cope with the effects of stress and hormone fluctuations.  </p><p>Try these tips for managing hormonal acne:</p><ul><li>Opt for lower-glycaemic index foods such as wholegrains, vegetables, lentils, nuts, seeds and lower-sugar fruits like apple, pear, and berries. These foods release their sugars at a slower rate over a longer period compared to refined foods like cakes, sweets, fruit juices, white bread and white pasta.  Refined foods cause sugar spikes and an increase in stress hormones, insulin, and insulin-like growth factor – all of which affect skin oiliness and inflammation.</li><li>Include anti-inflammatory omega-3 oils. Oily fish like salmon, sardines, mackerel and anchovy provide the ready-formed omega-3 oils EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Flax oil, hemp oil, walnuts and pumpkin seeds provide the ‘parent’ oil ALA (alpha-linolenic acid), which can convert to EPA and DHA in the body.</li><li>Include antioxidant-rich foods and spices like berries, green tea, cinnamon and colourful vegetables. Plant foods are rich in phytonutrients with powerful antioxidant activity to support skin healing and managing inflammation.</li><li>Top up on zinc - an essential mineral for wound healing. Food sources include red meat, poultry, nuts, seafood and pumpkin seeds. </li></ul><p></p><h3>Summary</h3><p>The hormonal shifts of perimenopause are much like puberty and can cause acne to reappear. Good skin hygiene is important but making diet and lifestyle changes can have a deeper, longer lasting positive effect. Managing stress is key as stress hormones aggravate skin inflammation, while optimizing antioxidant and anti-inflammatory foods can support skin healing and repair. </p><p></p>

The key nutrients needed to manage hormonal skin breakouts during menopausal years. 

<a href="/directory/ingredients/progesterone" target="_blank">progesterone</a>

<a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a>

<a href="/directory/ingredients/green-tea" target="_blank">green tea</a>

<a href="/directory/ingredients/cassia-cinnamon" target="_blank">cinnamon</a>

<a href="/directory/ingredients/fish-oil" target="_blank">omega-3</a>

<a href="/directory/ingredients/pumpkin" target="_blank">pumpkin</a>

<a href="/directory/ingredients/apple" target="_blank">apple</a>

<p>Most of us have memories of teenage acne, but it can be a shock when spots reappear again in mid-life.  Women are particularly prone to mid-life acne because of the hormonal changes that happen during perimenopause. In fact, around 25% of women aged 40-49 experience adult acne.</p><p></p><h3>What causes perimenopausal acne?</h3><p>One of the main triggers for perimenopausal acne - as with teenage acne - is the shift in hormone levels. As <a href="/directory/ingredients/progesterone" target="_blank">progesterone</a> and oestrogen levels decline, there can be a relative increase in androgens like testosterone (which also drops at this time of life but much more slowly). Oil-producing glands in the skin are influenced by androgen hormones and skin may feel oilier at this time.  </p><p>Stress plays a big role in hormonal acne too. Perimenopause itself can be hugely stressful and it often coincides with challenging life events such as greater work responsibilities and needing to care for children and ageing parents.</p><p></p><p>Stress affects acne by:</p><ul><li>Upregulating testosterone production</li><li>Affecting the delicate balance of natural bacteria on the skin – the skin microbiome</li><li>Increasing the need for key nutrients that affect skin health</li></ul><p></p><h3>T-zone or jawline?</h3><p>One of the characteristics of perimenopausal acne is spots on the cheeks and lower jaw whereas teenage acne usually affects the T-zone – the forehead, nose, and chin. The spots may be whiteheads or blackheads, or painful cysts that don’t come to a head.  </p><p></p><h3>Does poor gut health make acne worse?</h3><p>Gut issues like sluggish bowels and constipation can make acne worse. The billions of microbes that make up the gut microbiome play a key role in regulating inflammation in the body – including the skin – and processing toxins and old hormones.  </p><p>Skin health reflects what is going on inside the body; if we are not clearing out the waste properly, skin problems can get worse.</p><p></p><h3>The best foods for managing perimenopausal acne</h3><p>Making a few dietary changes can help skin cope with the effects of stress and hormone fluctuations.  </p><p>Try these tips for managing hormonal acne:</p><ul><li>Opt for lower-glycaemic index foods such as wholegrains, vegetables, lentils, nuts, seeds and lower-sugar fruits like <a href="/directory/ingredients/apple" target="_blank">apple</a>, <a href="/directory/ingredients/pear" target="_blank">pear</a>, and berries. These foods release their sugars at a slower rate over a longer period compared to refined foods like cakes, sweets, fruit juices, white bread and white pasta.  Refined foods cause sugar spikes and an increase in stress hormones, insulin, and insulin-like growth factor – all of which affect skin oiliness and inflammation.</li><li>Include anti-inflammatory <a href="/directory/ingredients/fish-oil" target="_blank">omega-3</a> oils. Oily fish like salmon, sardines, mackerel and anchovy provide the ready-formed omega-3 oils <a href="/directory/ingredients/fish-oil" target="_blank">EPA</a> (<a href="/directory/ingredients/eicosapentaenoic-acid" target="_blank">eicosapentaenoic acid</a>) and <a href="/directory/ingredients/fish-oil" target="_blank">DHA</a> (<a href="/directory/ingredients/docosahexaenoic-acid" target="_blank">docosahexaenoic acid</a>). <a href="/directory/ingredients/flaxseed-oil" target="_blank">Flax oil</a>, <a href="/directory/ingredients/hemp-oil" target="_blank">hemp oil</a>, walnuts and <a href="/directory/ingredients/pumpkin" target="_blank">pumpkin</a> seeds provide the ‘parent’ oil <a href="/directory/ingredients/alpha-alanine" target="_blank">ALA</a> (<a href="/directory/ingredients/alpha-linolenic-acid" target="_blank">alpha-linolenic acid</a>), which can convert to EPA and DHA in the body.</li><li>Include <a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a>-rich foods and spices like berries, <a href="/directory/ingredients/green-tea" target="_blank">green tea</a>, <a href="/directory/ingredients/cassia-cinnamon" target="_blank">cinnamon</a> and colourful vegetables. Plant foods are rich in phytonutrients with powerful antioxidant activity to support skin healing and managing inflammation.</li><li>Top up on <a href="/directory/ingredients/zinc" target="_blank">zinc</a> - an essential mineral for wound healing. Food sources include red meat, poultry, nuts, seafood and pumpkin seeds. </li></ul><p></p><h3>Summary</h3><p>The hormonal shifts of perimenopause are much like puberty and can cause acne to reappear. Good skin hygiene is important but making diet and lifestyle changes can have a deeper, longer lasting positive effect. Managing stress is key as stress hormones aggravate skin inflammation, while optimizing antioxidant and anti-inflammatory foods can support skin healing and repair. </p><p></p>

Natural Remedies For Perimenopausal Acne 

<h5>Asthma is a common chronic inflammatory condition that affects many children. The symptoms of coughing, wheezing, breathlessness and a tight chest can be very distressing and so parents often wonder whether their child is likely to outgrow asthma.</h5><h4>Will my child outgrow asthma?</h4><p>Asthma is a complex condition that can be due to a variety of underlying factors and symptoms may have various triggers. Because of this it can sometimes be difficult to tell whether or not a child will outgrow asthma, although evidence suggests that it does often lessen in severity.</p><p><strong>Factors to consider include:</strong></p><ul><li>A family history of asthma and/or atopic (allergic) disease</li><li>Other allergic disease</li><li>Other lung disease or deficits</li><li>Infections in early life</li><li>Severity of asthma and treatment response</li></ul><h5>What are the risk factors associated with childhood asthma?</h5><p><strong>Being born by caesarean delivery and/or bottle-fed</strong></p><p>Children who are born by caesarean section and not through the birth canal do not receive all of the mother’s healthy microbes to prime the immune system. This has been shown to put a child at an increased risk of developing asthma. The same goes for breastfeeding which provides the baby with important microbial species in breast milk.</p><p><strong>Being ‘too clean’ (The Hygiene Hypothesis)</strong></p><p>It is well-evidenced that being ‘too clean’ and not having enough exposure to infection or bacteria during the early stages of life. This is a critical time for the development of the immune system, putting a child at greater risk of developing allergic disease such as asthma.</p><p><strong>Childhood infection</strong></p><p>Children often develop infections in their early years and take courses of antibiotics which are well-known for their ability to wipe out healthy gut bacteria. The health of the microbiome is extremely important during early infancy, as a lack of diversity or imbalance of gut bacteria has been associated with more likelihood of allergy later on.</p><p>Healthy gut bacteria thrive on a wide variety of brightly coloured plant foods and so a diet lacking in these and other key nutrients may also influence the risk of developing asthma.</p><p><strong>Stress</strong></p><p>Stress or trauma experienced during childhood can increase the severity of asthma and the associated symptoms. Read our article ‘<a href="https://vitaminology.co/articles/respiratory-lung/can-stress-trigger-asthma" target="_self">Can stress trigger asthma</a> ?’ to find out more.</p><p><strong>Poor compliance</strong></p><p>It can often be difficult to encourage children to comply with therapy. Maintaining a good level of compliance for effective therapy is extremely important in managing the condition and preventing frequent or serious flares which can increase the risk of asthma continuing into adulthood.</p><h5>How to help manage your child’s asthma symptoms and reduce the risk of it continuing into adulthood:</h5><ul><li><strong>Encourage compliance</strong> – well-managed, less severe asthma tends to have a better prognosis long-term. Get support from an Asthma Nurse and have an ‘asthma action plan’ for you and your child to keep to hand. Make sure that the school is made aware of your child’s condition and how to manage it.</li><li><strong>A healthy, well-balanced anti-inflammatory diet with key nutrients</strong> can help support asthma. Find out more about what sort of foods to avoid and include in our article ‘<a href="https://vitaminology.co/articles/respiratory-lung/what-s-the-best-diet-for-asthma" target="_self">What’s The Best Diet For Asthma</a> ?’.</li><li><strong>Probiotics</strong> help to support a healthy microbiome along with the right dietary measures to keep the gut immune system healthy and dampen any inflammation. If your child receives a course of antibiotics then ensure to counterbalance this with probiotics. Specific probiotic strains which can be helpful in alleviating allergic disease are lactobacillus rhamonosus GG.</li><li><strong>Manage stress </strong>– certain life stages such as starting a new school or exams, or childhood trauma, can cause stress for your child and worsen symptoms of asthma. Find ways of coping with stress such as deep breathing techniques, emotional freedom tapping or walking outdoors in nature.</li></ul>

Childhood asthma, how to manage it and how to help your child grow out of it. 

<h5>Asthma is a common chronic inflammatory condition that affects many children. The symptoms of coughing, wheezing, breathlessness and a tight chest can be very distressing and so parents often wonder whether their child is likely to outgrow asthma.</h5><h4>Will my child outgrow asthma?</h4><p>Asthma is a complex condition that can be due to a variety of underlying factors and symptoms may have various triggers. Because of this it can sometimes be difficult to tell whether or not a child will outgrow asthma, although evidence suggests that it does often lessen in severity.</p><p><strong>Factors to consider include:</strong></p><ul><li>A family history of asthma and/or atopic (allergic) disease</li><li>Other allergic disease</li><li>Other lung disease or deficits</li><li>Infections in early life</li><li>Severity of asthma and treatment response</li></ul><h5>What are the risk factors associated with childhood asthma?</h5><p><strong>Being born by caesarean delivery and/or bottle-fed</strong></p><p>Children who are born by caesarean section and not through the birth canal do not receive all of the mother’s healthy microbes to prime the immune system. This has been shown to put a child at an increased risk of developing asthma. The <a href="/directory/ingredients/same" target="_blank">same</a> goes for breastfeeding which provides the baby with important microbial species in breast milk.</p><p><strong>Being ‘too clean’ (The Hygiene Hypothesis)</strong></p><p>It is well-evidenced that being ‘too clean’ and not having enough exposure to infection or bacteria during the early stages of life. This is a critical time for the development of the immune system, putting a child at greater risk of developing allergic disease such as asthma.</p><p><strong>Childhood infection</strong></p><p>Children often develop infections in their early years and take courses of antibiotics which are well-known for their ability to wipe out healthy gut bacteria. The health of the microbiome is extremely important during early infancy, as a lack of diversity or imbalance of gut bacteria has been associated with more likelihood of allergy later on.</p><p>Healthy gut bacteria thrive on a wide variety of brightly coloured plant foods and so a diet lacking in these and other key nutrients may also influence the risk of developing asthma.</p><p><strong>Stress</strong></p><p>Stress or trauma experienced during childhood can increase the severity of asthma and the associated symptoms. Read our article ‘<a href="https://vitaminology.co/articles/respiratory-lung/can-stress-trigger-asthma" target="_self">Can stress trigger asthma</a> ?’ to find out more.</p><p><strong>Poor compliance</strong></p><p>It can often be difficult to encourage children to comply with therapy. Maintaining a good level of compliance for effective therapy is extremely important in managing the condition and preventing frequent or serious flares which can increase the risk of asthma continuing into adulthood.</p><h5>How to help manage your child’s asthma symptoms and reduce the risk of it continuing into adulthood:</h5><ul><li><strong>Encourage compliance</strong> – well-managed, less severe asthma tends to have a better prognosis long-term. Get support from an Asthma Nurse and have an ‘asthma action plan’ for you and your child to keep to hand. Make sure that the school is made aware of your child’s condition and how to manage it.</li><li><strong>A healthy, well-balanced anti-inflammatory diet with key nutrients</strong> can help support asthma. Find out more about what sort of foods to avoid and include in our article ‘<a href="https://vitaminology.co/articles/respiratory-lung/what-s-the-best-diet-for-asthma" target="_self">What’s The Best Diet For Asthma</a> ?’.</li><li><strong>Probiotics</strong> help to support a healthy microbiome along with the right dietary measures to keep the gut immune system healthy and dampen any inflammation. If your child receives a course of antibiotics then ensure to counterbalance this with probiotics. Specific probiotic strains which can be helpful in alleviating allergic disease are lactobacillus rhamonosus GG.</li><li><strong>Manage stress </strong>– certain life stages such as starting a new school or exams, or childhood trauma, can cause stress for your child and worsen symptoms of asthma. Find ways of coping with stress such as deep breathing techniques, emotional freedom tapping or walking outdoors in nature.</li></ul>

Will My Child Outgrow Asthma?

<h3>Supplements for Thyroid Health</h3><p>Are you struggling to lose weight, feel cold and struggle to lose weight and wonder if you could have low thyroid function? Underactive thyroid is a common condition in the UK, affecting more women than men.</p><p>Many people take medication for underactive thyroid, but there are also simple dietary and lifestyle changes you can make to improve your thyroid function. </p><p></p><h3>Key Foods for Thyroid Health</h3><p>Nutrients which support healthy thyroid function include: selenium, zinc, iodine and iron. Include these foods in your diet: </p><ul><li><strong>Organ meats: </strong>kidney, liver and heart are an excellent source of iron and zinc. </li><li><strong>Seaweed:</strong> contains the richest source of iodine, with kombu and dried nori (used in sushi) containing the highest amounts.</li><li><strong>Nuts and seeds:</strong> nuts and seeds provide a good levels of zinc, and just 2 brazil nuts contains the recommended daily allowance of selenium. </li><li><strong>Free-range, organic eggs: </strong>provide good amounts of zinc, selenium and iodine.  </li></ul><p></p><h3>Which Supplements Can Support Thyroid Health?</h3><p>Consider these top nutrients when looking for supplements to support thyroid health:</p><ol type="1"><li>Selenium</li><li>Zinc</li><li>Iodine </li></ol><p></p><h3>Top Tips on Buying Supplements for Thyroid Health</h3><ol type="1"><li>Zinc picolinate and zinc citrate are good bioavailable forms of zinc to supplement with to ensure optimal absorption. </li><li>If you eat a strict vegan diet or don’t eat fish, then it’s worth considering supplementing with iodine. However, it can be harmful to take too much so it may be best to speak to your GP or nutritional therapist and get your levels tested first. </li><li>It can be harmful to take selenium in high doses or for a long time. Stick to doses below 400mcg daily for short-term use only. Consult with your GP or nutritional therapist for guidance. </li></ol><p></p><h3>Nutritional Therapy Support For Thyroid Health</h3><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with thyroid health and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations </p><p></p>

Vitamins for Thyroid Function

Restore Thyroid health & acquire a range of Vitamins for Thyroid. Discover top-quality trusted brands & find the Thyroid Support Vitamins to match your needs.

Thyroid Function

Registered Nutritional Therapist (DipION), SIBO Practitioner & Content Writer. 

<p>Did you know your thyroid hormones can affect your bone strength? We think of our bones as fixed, solid structures, but actually we move minerals in and out of them all of the time, and the number of cells we have in each bone can go up and down. As we get older, our bones can weaken, and one of the things that can influence bone strength is a thyroid hormone called calcitonin.</p><h4>Calcitonin, thyroid and bones</h4><p>Bone mineral density is affected by two different hormones; calcitonin and PTH. Calcitonin is released by the thyroid gland instructing calcium to enter your bones to increase bone tissue. Parathyroid hormone (PTH) does the opposite, instructing your bones to release calcium into your blood, thereby reducing bone tissue. PTH is released from your parathyroid glands which are tiny and nestled in your thyroid, which is level with your throat. You continually release both calcitonin and PTH, and the ratios of each will determine whether you are increasing or losing bone strength.</p><p>Whether your thyroid gland and parathyroid gland decide to add to or take from your bones’ mineral reserves is a complex decision The process  takes into account the levels of calcium, magnesium, phosphorous, zinc and other bone minerals in your bloodstream  that are needed elsewhere by your body. This includes an assessment of the pH of the cells all over your body. If any of them are at risk of becoming too acidic, calcium is released from your bones as calcium can very quickly keep them in range, as calcium is alkalising. The decision is also influenced by the levels of other hormones, such as oestrogen and testosterone.</p><p>So you need your thyroid gland to be in good working order to make enough calcitonin to keep your bones strong. Even just mildly low thyroid levels, which is called subclinical hypothyroidism, are associated with low bone density and a higher risk of fracture.</p><h5>Food for calcitonin</h5><p>Calcitonin is released when you have high levels of both calcium and amino acids in your bloodstream. Calcitonin is also made from amino acids, which you can get by having adequate proteins in your diet. If you eat dairy, that’s a fairly well-known source of all the amino acids plus calcium. If you eat little or no animal products, then you can actually get the same nutrients from eating a variety of nuts, seeds and pulses (beans, peas and lentils).</p><h5>Plant-based foods for thyroid and bones</h5><p>Almonds, brazil nuts and sesame seeds are particularly high in calcium while providing some of the amino acids you need. Adding different kind of beans will give you the other amino acids you require, plus they are also a great source of calcium. Tofu and other soya products will give you all the amino acids you need in your diet plus plenty of calcium.</p><p>So whatever your diet, you should be able to get everything you need to make and trigger the release of calcitonin, the thyroid hormone that keeps your bones strong.</p><p></p><p></p>

Did you know that thyroid hormones can affect bone strength? Eating enough protein and calcium can help regulate these hormones. 

<a href="/directory/ingredients/magnesium" target="_blank">magnesium</a>

<a href="/directory/ingredients/calcium" target="_blank">calcium</a>

<a href="/directory/ingredients/sesame" target="_blank">sesame</a>

<p>Did you know your thyroid hormones can affect your bone strength? We think of our bones as fixed, solid structures, but actually we move minerals in and out of them all of the time, and the number of cells we have in each bone can go up and down. As we get older, our bones can weaken, and one of the things that can influence bone strength is a thyroid hormone called calcitonin.</p><h4>Calcitonin, thyroid and bones</h4><p>Bone mineral density is affected by two different hormones; calcitonin and PTH. Calcitonin is released by the thyroid gland instructing <a href="/directory/ingredients/calcium" target="_blank">calcium</a> to enter your bones to increase bone tissue. Parathyroid hormone (PTH) does the opposite, instructing your bones to release calcium into your blood, thereby reducing bone tissue. PTH is released from your parathyroid glands which are tiny and nestled in your thyroid, which is level with your throat. You continually release both calcitonin and PTH, and the ratios of each will determine whether you are increasing or losing bone strength.</p><p>Whether your thyroid gland and parathyroid gland decide to add to or take from your bones’ mineral reserves is a complex decision The process  takes into account the levels of calcium, <a href="/directory/ingredients/magnesium" target="_blank">magnesium</a>, phosphorous, <a href="/directory/ingredients/zinc" target="_blank">zinc</a> and other bone minerals in your bloodstream  that are needed elsewhere by your body. This includes an assessment of the pH of the cells all over your body. If any of them are at risk of becoming too acidic, calcium is released from your bones as calcium can very quickly keep them in range, as calcium is alkalising. The decision is also influenced by the levels of other hormones, such as oestrogen and testosterone.</p><p>So you need your thyroid gland to be in good working order to make enough calcitonin to keep your bones strong. Even just mildly low thyroid levels, which is called subclinical hypothyroidism, are associated with low bone density and a higher risk of fracture.</p><h5>Food for calcitonin</h5><p>Calcitonin is released when you have high levels of both calcium and amino acids in your bloodstream. Calcitonin is also made from amino acids, which you can get by having adequate proteins in your diet. If you eat dairy, that’s a fairly well-known source of all the amino acids plus calcium. If you eat little or no animal products, then you can actually get the <a href="/directory/ingredients/same" target="_blank">same</a> nutrients from eating a variety of nuts, seeds and pulses (beans, peas and lentils).</p><h5>Plant-based foods for thyroid and bones</h5><p>Almonds, brazil nuts and <a href="/directory/ingredients/sesame" target="_blank">sesame</a> seeds are particularly high in calcium while providing some of the amino acids you need. Adding different kind of beans will give you the other amino acids you require, plus they are also a great source of calcium. <a href="/directory/ingredients/soy" target="_blank">Tofu</a> and other <a href="/directory/ingredients/soy" target="_blank">soya</a> products will give you all the amino acids you need in your diet plus plenty of calcium.</p><p>So whatever your diet, you should be able to get everything you need to make and trigger the release of calcitonin, the thyroid hormone that keeps your bones strong.</p><p></p><p></p>

Thyroid And Bone Strength

<h4>How Co-enzyme Q10 (CoQ10) supports heart health.</h4><p>The heart is a fist-sized muscle located in the chest.  It is responsible for continuously pumping blood around the body to carry oxygen and nutrients to cells and for removing carbon dioxide and waste materials from cells.  The heart itself requires nutrients to maintain its health and energy level, one of which is Co-enzyme Q10 (CoQ10).  This article describes CoQ10 and how it helps your heart to remain healthy.</p><h5>What is CoQ10 and what does it do?</h5><p>CoQ10 is a naturally occurring vitamin-like substance.  It is produced throughout the body although the liver is a main production site.  CoQ10 production follows the same pathway as cholesterol, but the exact process is not fully understood.  It plays an essential role in cellular energy production within the mitochondria (our body’s battery cells!).  It is of particular importance in cells with a high energy demand e.g. heart.  Also, CoQ10 is important as a fat-soluble antioxidant protecting cell membranes and as an anti-inflammatory agent within cells.</p><h5>How does CoQ10 supports heart health?</h5><p>CoQ10 promotes mitochondrial activity and energy production.  It has been shown to reduce the severity of chronic heart failure, caused by a loss of energy production in heart cells and the ability of the heart muscle to contract (ie pump blood around the circulatory system).  It also reduces oxidative stress by acting as an antioxidant, mopping up “free radicals” produced in cells and increases antioxidant enzyme activity in patients with coronary artery disease (CAD).  CoQ10 also helps maintain artery elasticity and can reduce collagen deposits in heart tissue preventing increased tissue thickness and stiffness.  CoQ10 plays a role in protecting blood vessels by reducing atherosclerosis, hypertension and high cholesterol levels.</p><h5>How do you ensure a good supply of CoQ10? How to increase CoQ10 naturally.</h5><p>The majority of our CoQ10 is synthesised by the body, mainly in the liver.  We obtain a very small amount from food (about 5mg/day), even though it is naturally widely distributed in foodstuffs.  Our ability to produce CoQ10 declines from our 20s such that typically it is 50% lower by the time we are aged 70.  Illness, certain medications and excessive intense exercise can also deplete our CoQ10 supplies.</p><h5>Foods rich in CoQ10</h5><p>We can help our body produce CoQ10 by following a healthy eating pattern that includes a daily intake of healthy fats found in foods such as oily fish (ie. salmon, herring, trout, sardines, anchovies, mackerel) or nuts (eg. walnuts) or seeds (eg. linseeds/flaxseeds). In addition, ensuring we eat a range of different vegetables and fruit every day will help to support the enzymes involved in CoQ10’s production in the body.</p><h5>How to supplement with CoQ10</h5><p>Supplementation of CoQ10 at 200-300mg/day (in combination with selenium in split doses of 100mg/dose) has been shown to support heart function.  It should be taken with food to promote absorption.  Ideally, CoQ10 should be in a nanoparticulated form for the highest bioavailability.  Other preparations have less bioavailability such as solubilised oil-emulsions and powder forms.</p><p></p><p></p>

Nourish your heart health with vital energy-boosting CoQ10.

<a href="/directory/ingredients/coenzyme-q-10" target="_blank">Co-enzyme Q10</a>

<a href="/directory/ingredients/selenium" target="_blank">selenium</a>

<a href="/directory/ingredients/activated-charcoal" target="_blank">carbon</a>

<h4>How <a href="/directory/ingredients/coenzyme-q-10" target="_blank">Co-enzyme Q10</a> (<a href="/directory/ingredients/coenzyme-q-10" target="_blank">CoQ10</a>) supports heart health.</h4><p>The heart is a fist-sized muscle located in the chest.  It is responsible for continuously pumping blood around the body to carry oxygen and nutrients to cells and for removing <a href="/directory/ingredients/activated-charcoal" target="_blank">carbon</a> dioxide and waste materials from cells.  The heart itself requires nutrients to maintain its health and energy level, one of which is Co-enzyme Q10 (CoQ10).  This article describes CoQ10 and how it helps your heart to remain healthy.</p><h5>What is CoQ10 and what does it do?</h5><p>CoQ10 is a naturally occurring vitamin-like substance.  It is produced throughout the body although the liver is a main production site.  CoQ10 production follows the <a href="/directory/ingredients/same" target="_blank">same</a> pathway as cholesterol, but the exact process is not fully understood.  It plays an essential role in cellular energy production within the mitochondria (our body’s battery cells!).  It is of particular importance in cells with a high energy demand e.g. heart.  Also, CoQ10 is important as a fat-soluble <a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a> protecting cell membranes and as an anti-inflammatory agent within cells.</p><h5>How does CoQ10 supports heart health?</h5><p>CoQ10 promotes mitochondrial activity and energy production.  It has been shown to reduce the severity of chronic heart failure, caused by a loss of energy production in heart cells and the ability of the heart muscle to contract (ie pump blood around the circulatory system).  It also reduces oxidative stress by acting as an antioxidant, mopping up “free radicals” produced in cells and increases antioxidant enzyme activity in patients with coronary artery disease (CAD).  CoQ10 also helps maintain artery elasticity and can reduce collagen deposits in heart tissue preventing increased tissue thickness and stiffness.  CoQ10 plays a role in protecting blood vessels by reducing atherosclerosis, hypertension and high cholesterol levels.</p><h5>How do you ensure a good supply of CoQ10? How to increase CoQ10 naturally.</h5><p>The majority of our CoQ10 is synthesised by the body, mainly in the liver.  We obtain a very small amount from food (about 5mg/day), even though it is naturally widely distributed in foodstuffs.  Our ability to produce CoQ10 declines from our 20s such that typically it is 50% lower by the time we are aged 70.  Illness, certain medications and excessive intense exercise can also deplete our CoQ10 supplies.</p><h5>Foods rich in CoQ10</h5><p>We can help our body produce CoQ10 by following a healthy eating pattern that includes a daily intake of healthy fats found in foods such as oily fish (ie. salmon, herring, trout, sardines, anchovies, mackerel) or nuts (eg. walnuts) or seeds (eg. linseeds/flaxseeds). In addition, ensuring we eat a range of different vegetables and fruit every day will help to support the enzymes involved in CoQ10’s production in the body.</p><h5>How to supplement with CoQ10</h5><p>Supplementation of CoQ10 at 200-300mg/day (in combination with <a href="/directory/ingredients/selenium" target="_blank">selenium</a> in split doses of 100mg/dose) has been shown to support heart function.  It should be taken with food to promote absorption.  Ideally, CoQ10 should be in a nanoparticulated form for the highest bioavailability.  Other preparations have less bioavailability such as solubilised oil-emulsions and powder forms.</p><p></p><p></p>

Co-Enzyme Q10 And Heart Health

<h4>Nourish your brain with these avocado and chocolate chip keto-friendly muffins</h4><p>Avocados are a great source of healthy monounsaturated fat and antioxidants, essential in dampening the inflammatory response in neuroinflammation. They are packed with potassium, magnesium, and fibre. Avocados are a natural and healthy choice when it comes to a keto diet as they contain 1.9g of protein, 1.9g of carbohydrates and 19.7g of fat per 100g.</p><p>On a keto plan, sugar alcohols are used to substitute sugar, and erythritol is a popular choice.</p><h5>Ingredients</h5><ul>  <li>1 cup of almond flour</li>  <li>2 tablespoons of cocao powder</li>  <li>1 teaspoon of aluminium free baking powder</li>  <li>¼ cup of powdered erythritol</li>  <li>1 large egg</li>  <li>¼ of almond milk</li>  <li>½ medium avocado</li>  <li>Handful of sugar free dark chocolate chips</li></ul><h5>Method</h5><ol>  <li>Preheat oven 180οC</li>  <li>Mash the avocado in a small bowl</li>  <li>In a separate bowl mix the almond flour and baking powder together</li>  <li>Using an electric mixer blend the cocao powder, erythritol, egg and almond milk with the avocado</li>  <li>Combine mixtures from both bowls and blend in the chocolate chips</li>  <li>Divide into 6 muffin cups</li>  <li>Bake for 25 minutes</li>  <li>Enjoy!</li></ol>

Avocado is the star of the show in these nutritious, keto-friendly, chocolate chip muffins. 

<a href="/directory/ingredients/cocoa" target="_blank">dark chocolate</a>

<a href="/directory/ingredients/potassium" target="_blank">potassium</a>

<a href="/directory/ingredients/cocoa" target="_blank">chocolate</a>

<a href="/directory/ingredients/sweet-almond" target="_blank">almond</a>

<h4>Nourish your brain with these <a href="/directory/ingredients/avocado" target="_blank">avocado</a> and <a href="/directory/ingredients/cocoa" target="_blank">chocolate</a> chip keto-friendly muffins</h4><p>Avocados are a great source of healthy monounsaturated fat and antioxidants, essential in dampening the inflammatory response in neuroinflammation. They are packed with <a href="/directory/ingredients/potassium" target="_blank">potassium</a>, <a href="/directory/ingredients/magnesium" target="_blank">magnesium</a>, and fibre. Avocados are a natural and healthy choice when it comes to a keto diet as they contain 1.9g of protein, 1.9g of carbohydrates and 19.7g of fat per 100g.</p><p>On a keto plan, sugar alcohols are used to substitute sugar, and erythritol is a popular choice.</p><h5>Ingredients</h5><ul>  <li>1 cup of <a href="/directory/ingredients/sweet-almond" target="_blank">almond</a> flour</li>  <li>2 tablespoons of cocao powder</li>  <li>1 teaspoon of aluminium free baking powder</li>  <li>¼ cup of powdered erythritol</li>  <li>1 large egg</li>  <li>¼ of almond milk</li>  <li>½ medium avocado</li>  <li>Handful of sugar free <a href="/directory/ingredients/cocoa" target="_blank">dark chocolate</a> chips</li></ul><h5>Method</h5><ol>  <li>Preheat oven 180οC</li>  <li>Mash the avocado in a small bowl</li>  <li>In a separate bowl mix the almond flour and baking powder together</li>  <li>Using an electric mixer blend the cocao powder, erythritol, egg and almond milk with the avocado</li>  <li>Combine mixtures from both bowls and blend in the chocolate chips</li>  <li>Divide into 6 muffin cups</li>  <li>Bake for 25 minutes</li>  <li>Enjoy!</li></ol>

Keto Friendly Chocolate Chip Avocado Mini Muffins

<p>Whether you’re feeling run down or you just want to boost your immune system as winter approaches, here are five key foods to add into your diet.</p><h4>Immune-boosting superfoods</h4><h5>Garlic</h5><ul><li>With a long history of traditional use as an anti-infection remedy, garlic contains multiple compounds that may have positive effects on the human immune system.</li><li>Research has found that allicin, found uniquely in garlic, has potent virus-fighting properties.</li><li>Garlic is easily found in supermarkets, keeps well in the fridge and can be added to a range of recipes.</li><li>Throw extra into your stir-fries, soups, chili, Bolognese, curry or stuff a chicken with fresh garlic and lemons.</li><li>Raw is even better – blend your own humus or gazpacho.</li><li>If you are prepared to go the whole (garlic) hog, whizz up garlic, ginger, lemon and honey to make a cold-busting tonic.</li></ul><h5>Ginger</h5><ul><li>Known mostly for its anti-nausea properties, ginger also contains more than 100 compounds that are still being explored for their use in human health.</li><li>Gingerols and other substances in ginger have anti-microbial, antioxidant and anti-inflammatory properties.</li><li>Put chunks of peeled ginger in hot water with lemon to make your own warming and throat-soothing tea. Add honey to taste.</li><li>Grate ginger into curries and stir-fries or on top of stewed apple for a warming treat.</li></ul><h5>Red meat</h5><ul><li>This surprising addition to our list of immune-supporting superfoods is rich in the micronutrients zinc and selenium, both important to support good functioning of our immune response.</li><li>Red meat is also rich in protein, bringing a range of essential amino acids for the production of immune system cells and enzymes.</li><li>Cheaper cuts of lamb or beef can be braised in a slow-cooker with root vegetables to make casseroles, soups or stews. Throw in some green vegetables to increase the nutrient content – this is a good way to use up vegetables that are past their best. Slow cooking makes the meat and vegetables easier to digest and we get the added benefit of consuming the health-supporting minerals and gelatine released into the cooking juices.</li><li>Choose liver for even better immune support! Liver contains the zinc and selenium of other red meats but is also high in vitamin A, a key nutrient for immune support that can be hard to obtain in the diet in sufficient quantities. For those who like it, include a meal of liver and onions once a week. For reluctant liver-eaters, chicken livers have a milder liver taste and can be fried up and blended with bacon and onion to make a paté.</li></ul><h5>Colourful plants</h5><ul><li>Fruits and vegetables are a great source of vitamin C, the body’s number one antioxidant. Vitamin C supports the production of white blood cells that fight infection but, as it is a water-soluble vitamin, we don’t store it in our body. It is therefore important to eat some vitamin-C-rich foods every day.</li><li>Most fruits, but especially citrus fruits and berries, are high in vitamin C.</li><li>Vegetables are also good sources of this vital nutrient. Include colourful vegetables such as peppers and team them with something green, such as broccoli for an extra supply of immunity-supporting vitamins and minerals.</li><li>Fruits and vegetables also contain important plant compounds –polyphenols – that are highly effective at boosting the body’s antioxidant and anti-inflammatory processes. In fact, polyphenols not only help us to fight infection but they also help to modulate our immune response to prevent ongoing inflammation or progression to autoimmune conditions. Look for strongly-coloured fruits and vegetables, especially dark red or purple produce such as berries and dark green leafy plants such as cavolo negro or kale.</li></ul><h5>Green tea</h5><ul><li>Green tea is rich in antioxidant compounds and, in particular, contains the immunity-supporting substance epigallocatechin (ECGC).</li><li>Green tea’s L-theanine also supports the immune system’s infection-fighting T cells.</li><li>As green tea contains caffeine, it can be over-stimulating and affect sleep and energy levels. Choose a decaffeinated variety and only drink it before 2 pm.</li></ul><p></p><p></p>

The top 5 best foods to boost your immune system and keep yourself healthy. 

<a href="/directory/ingredients/theanine" target="_blank">L-theanine</a>

<a href="/directory/ingredients/vitamin-a" target="_blank">vitamin A</a>

<a href="/directory/ingredients/vitamin-c" target="_blank">vitamin C</a>

<a href="/directory/ingredients/green-tea" target="_blank">Green tea</a>

<a href="/directory/ingredients/broccoli" target="_blank">broccoli</a>

<a href="/directory/ingredients/caffeine" target="_blank">caffeine</a>

<a href="/directory/ingredients/gelatin" target="_blank">gelatine</a>

<a href="/directory/ingredients/garlic" target="_blank">Garlic</a>

<a href="/directory/ingredients/ginger" target="_blank">ginger</a>

<a href="/directory/ingredients/lemon" target="_blank">citrus</a>

<a href="/directory/ingredients/onion" target="_blank">onions</a>

<a href="/directory/ingredients/capsicum" target="_blank">chili</a>

<a href="/directory/ingredients/honey" target="_blank">honey</a>

<a href="/directory/ingredients/lemon" target="_blank">lemon</a>

<a href="/directory/ingredients/onion" target="_blank">onion</a>

<p>Whether you’re feeling run down or you just want to boost your immune system as winter approaches, here are five key foods to add into your diet.</p><h4>Immune-boosting superfoods</h4><h5><a href="/directory/ingredients/garlic" target="_blank">Garlic</a></h5><ul><li>With a long history of traditional use as an anti-infection remedy, garlic contains multiple compounds that may have positive effects on the human immune system.</li><li>Research has found that allicin, found uniquely in garlic, has potent virus-fighting properties.</li><li>Garlic is easily found in supermarkets, keeps well in the fridge and can be added to a range of recipes.</li><li>Throw extra into your stir-fries, soups, <a href="/directory/ingredients/capsicum" target="_blank">chili</a>, Bolognese, curry or stuff a chicken with fresh garlic and lemons.</li><li>Raw is even better – blend your own humus or gazpacho.</li><li>If you are prepared to go the whole (garlic) hog, whizz up garlic, <a href="/directory/ingredients/ginger" target="_blank">ginger</a>, <a href="/directory/ingredients/lemon" target="_blank">lemon</a> and <a href="/directory/ingredients/honey" target="_blank">honey</a> to make a cold-busting tonic.</li></ul><h5>Ginger</h5><ul><li>Known mostly for its anti-nausea properties, ginger also contains more than 100 compounds that are still being explored for their use in human health.</li><li>Gingerols and other substances in ginger have anti-microbial, <a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a> and anti-inflammatory properties.</li><li>Put chunks of peeled ginger in hot water with lemon to make your own warming and throat-soothing <a href="/directory/ingredients/green-tea" target="_blank">tea</a>. Add honey to taste.</li><li>Grate ginger into curries and stir-fries or on top of stewed <a href="/directory/ingredients/apple" target="_blank">apple</a> for a warming treat.</li></ul><h5>Red meat</h5><ul><li>This surprising addition to our list of immune-supporting superfoods is rich in the micronutrients <a href="/directory/ingredients/zinc" target="_blank">zinc</a> and <a href="/directory/ingredients/selenium" target="_blank">selenium</a>, both important to support good functioning of our immune response.</li><li>Red meat is also rich in protein, bringing a range of essential amino acids for the production of immune system cells and enzymes.</li><li>Cheaper cuts of lamb or beef can be braised in a slow-cooker with root vegetables to make casseroles, soups or stews. Throw in some green vegetables to increase the nutrient content – this is a good way to use up vegetables that are past their best. Slow cooking makes the meat and vegetables easier to digest and we get the added benefit of consuming the health-supporting minerals and <a href="/directory/ingredients/gelatin" target="_blank">gelatine</a> released into the cooking juices.</li><li>Choose liver for even better immune support! Liver contains the zinc and selenium of other red meats but is also high in <a href="/directory/ingredients/vitamin-a" target="_blank">vitamin A</a>, a key nutrient for immune support that can be hard to obtain in the diet in sufficient quantities. For those who like it, include a meal of liver and <a href="/directory/ingredients/onion" target="_blank">onions</a> once a week. For reluctant liver-eaters, chicken livers have a milder liver taste and can be fried up and blended with bacon and <a href="/directory/ingredients/onion" target="_blank">onion</a> to make a paté.</li></ul><h5>Colourful plants</h5><ul><li>Fruits and vegetables are a great source of <a href="/directory/ingredients/vitamin-c" target="_blank">vitamin C</a>, the body’s number one antioxidant. Vitamin C supports the production of white blood cells that fight infection but, as it is a water-soluble vitamin, we don’t store it in our body. It is therefore important to eat some vitamin-C-rich foods every day.</li><li>Most fruits, but especially <a href="/directory/ingredients/lemon" target="_blank">citrus</a> fruits and berries, are high in vitamin C.</li><li>Vegetables are also good sources of this vital nutrient. Include colourful vegetables such as peppers and team them with something green, such as <a href="/directory/ingredients/broccoli" target="_blank">broccoli</a> for an extra supply of immunity-supporting vitamins and minerals.</li><li>Fruits and vegetables also contain important plant compounds –polyphenols – that are highly effective at boosting the body’s antioxidant and anti-inflammatory processes. In fact, polyphenols not only help us to fight infection but they also help to modulate our immune response to prevent ongoing inflammation or progression to autoimmune conditions. Look for strongly-coloured fruits and vegetables, especially dark red or purple produce such as berries and dark green leafy plants such as cavolo negro or <a href="/directory/ingredients/kale" target="_blank">kale</a>.</li></ul><h5><a href="/directory/ingredients/green-tea" target="_blank">Green tea</a></h5><ul><li>Green tea is rich in antioxidant compounds and, in particular, contains the immunity-supporting substance epigallocatechin (ECGC).</li><li>Green tea’s <a href="/directory/ingredients/theanine" target="_blank">L-theanine</a> also supports the immune system’s infection-fighting T cells.</li><li>As green tea contains <a href="/directory/ingredients/caffeine" target="_blank">caffeine</a>, it can be over-stimulating and affect sleep and energy levels. Choose a decaffeinated variety and only drink it before 2 pm.</li></ul><p></p><p></p>

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