Dr. Jay’s Note: Just add 2 teaspoons a week into your way of eating & begin reaping the benefits.
Oh how I LOVE cinnamon!
So tonight I gave it a go and it was AWESOME! I was very sceptical making it, but ended up loving it! Will post the recipe I used and a photo tomorrow :-)
Vitamin A is a fat soluble vitamin that is found in the body in 3 forms: retinol, retinal and retinoic acid. Together they are classed as retinoids. In food, vitamin A can be found in two main forms: derived from animals as retinyl esters, which are easily digested and absorbed by the intestine as retinol; and derived from plants as carotenoids. Only some carotenoids contain vitamin A activity, these include α-carotene, β-carotene and β-cryptoxanthin - β-carotene being one of the most well-known phytochemicals.
Vitamin A is very versatile. Its major roles include: vision promotion; participation in protein synthesis and call differentiation – to maintain the health of the skin and other epithelial tissues; and it also supports growth and reproduction.
Vitamin A deficiency is not as common in NZ as what it is in developing countries, however symptoms include night blindness, damage to the eyes, lowered immunity to infectious disease, and white lumps forming at the hair follicles (known as hyper-keratosis).
It depends on your age and gender, so check the table below for your recommended dietary intake per day.
The most significant sources of vitamin A include:
As retinol: Beef liver, cheese, butter, cream and milk
As β-carotene: Orange fruit and vegetables (carrots, pumpkin, kumara, apricots, rock melon), broccoli, spinach and other dark green leafy vegetables.
The table below shows the amount of retinol equivalents/100g (or 100mL for fluids).
Ministry of Health. (2005). Nutrient Reference Values for Australia and New Zealand. Wickliffe.
Whitney, E. &. (2008). Understanding Nutrition. California, USA: Thomson Wadsworth
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Opting to include three to four plant based meals during the week can lower your food bill significantly! Not only that, but lowering your meat consumption and increasing plant food intake can also have a positive effect on your health and lower your risk of developing health problems such as heart disease and cancer.
How about starting off with this delicious meal:
AND IT ONLY COSTS NZ$3.07 PER SERVE!
A close up of the nutrition information panel is below. In addition to what you usually find on nutrition information panels, I have included some vitamins and minerals of interest.
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Hey, fruit is definitely OK. You are much better off getting your sugar from fruits, as opposed to foods containing refined sugar. How many pieces of fruit are you having each day? The recommended daily amount is 2 servings.
Examples of what one serving would equate to:
It is widely recognised that a high salt intake causes high blood pressure and is linked to a huge number of conditions and diseases, including stroke, heart disease, kidney problems, osteoporosis.
Recommended MAXIMUM salt intakes (for NZ and Aus)
Do you check everything you eat (ie packaged food for sodium amounts) and keep tabs on how much salt you add to your meals? A lot of people do not realise how much salt they are actually consuming so this week is all about paying attention to how much salt you are having.
Some ideas to lower your salt intake:
Finally here is a low salt shopping guide from World Action on Salt on healthy choices:
Wow, thankyou so much!! :)