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Living with Gluten Intolerance

Gluten is the name given to a protein found in all wheat, rye, barley and oat products. It acts like a binder in food, giving it elasticity and a springy feel. It is found in all produce which uses wheat, rye, barley or oats such as bread and bread products, pasta, biscuits, crackers, cereal, muesli, cakes and pastries. It can also be found in beer, ale, lager, soups and processed products.

The word gluten comes from the Latin for ‘glue’. This is because when combined with yeast the gluten protein in a gluten-containing grain will trap the bubbles of carbon dioxide released from the fermenting yeast. These bubbles give dough elasticity and prevent it from falling to pieces or crumbling.

Gluten is a composite name for the protein; it represents gliadin in wheat, hordein in barley, secalin in rye and avenin in oats.

The removal of gluten from the daily diet has been greatly facilitated by the wide range of gluten-free products now available in grocery stores and online. Most of the popular gluten-containing products like bread, pasta, biscuits, crackers and cereals can be found in gluten-free form. There is also a plethora of gluten-free recipes in specialist cookbooks and on the Internet.

Nutrition

The removal of gluten from the diet means the elimination of a number of grains such as wheat, barley, rye and oats. Whole wheat, rye and barley are all similarly nutritious providing B vitamins, vitamin E, calcium, magnesium, manganese, phosphorus, selenium, zinc, copper and iron. Oats are similarly rich in B1, B5, folic acid, iron, magnesium, manganese, phosphorus, zinc and copper. Whole grains are also an excellent source of dietary fibre, particularly the soluble fibre beta glucan, known for its ability to lower cholesterol and regulate blood sugar.

The nutrient value of all these grains does depend upon the type you eat and the soil it was grown in. The whole grain varieties of wheat and rye offer greater nutrient value than their bleached white counterparts. For example in order to produce bleached white wheat flour as much as 40% of the original grain is removed, including the bran and germ of the wheat, which are the most nutrient-rich parts. This means the loss of over half the vitamin B1, B2, B3, folic acid, vitamin E, calcium, phosphorus, zinc, copper, iron and fibre.

Replacing key nutrients when eliminating gluten

When eliminating items from the diet whether for the short term when implementing an elimination diet or for the long term, it is important to know alternative items that can be introduced into the diet to maintain nutrient balance. When looking to replace nutrients you may choose to substitute a grain with a grain or look at other food groups. Below are the richest sources of each nutrient.

B Vitamins
Oats (gluten-free), buckwheat, brown rice, quinoa, peanuts, mushrooms, soybean flour and soybeans, split peas, pecans, sunflower seeds, lentils, cashews, chickpeas, broccoli, hazelnuts, peppers

Vitamin E
Spinach, kale, broccoli, Swiss chard, turnip greens, collards, avocado, almonds, hazelnuts, pistachios, sunflowers seeds, prawn/shrimp, crayfish, salmon, smoked salmon, swordfish, herring, trout, olive oil, sunflower oil, sweet potato, squashes, kiwi, mango, peach, nectarines, apricots, guava, raspberries, blackberries

Calcium
Watercress, kale, broccoli, low fat mozzarella, low fat cheddar, yogurt, pak choi, tofu, sugar snap peas, almonds, tinned sardines in oil with bones, tinned pink salmon

Magnesium
Buckwheat, millet, brown rice, quinoa, kelp, almonds, cashews, brazil nuts, peanuts, walnuts, tofu, coconut, soya beans, figs, apricots, dates, prawns, corn, avocado, spinach, kale, broccoli Swiss chard, turnip greens, collards

Manganese
Oats (gluten-free), brown rice, quinoa, mussels, hazelnuts, pine nuts, pecans, lima beans, chickpeas, aduki beans, lentils, pumpkin seeds, sesame seeds, sunflower seeds, pineapple, spinach, kale, tofu, soybeans, sweet potato, blueberries, raspberries, strawberries

Zinc
Oats (gluten-free), spinach, beef, lamb, pumpkin seeds, sesame seeds, sunflower seeds, cashew nuts, cocoa powder, dark chocolate, pork, chicken, chickpeas, mushrooms

Iron
Oats (gluten-free), pumpkin seeds, sunflower seeds, sesame seeds, chicken liver, oysters, mussels, clams, cashews, pine nuts, hazelnuts, peanuts, almonds, beef, lamb, lentils, white beans, soybeans, kidney beans, chickpeas, lima beans, spinach, Swiss chard, kale, dark chocolate

Selenium
Brown rice, brazil nuts, mushrooms, shrimp, sardines, oysters, tuna, sunflower seeds, liver, eggs, beef, turkey, cottage cheese

Copper
Oats (gluten-free), sesame seeds, cashews, soybeans, mushrooms, sunflower seeds, tempeh, garbanzo beans, lentils, walnuts, lima beans, liver, spirulina, dark chocolate, collard greens, Swiss chard, spinach, kale

Phosphorus
Oats (gluten-free), brown rice, quinoa, chicken, turkey, pork, liver, sardines, scallops, salmon, mackerel, crab, milk, yogurt, cottage cheese, sunflower seeds, pumpkin seeds, Brazil nuts, pine nuts, almonds, pistachios, cashews

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Living with Egg Intolerance

eggs

Eggs are the produce of chickens and ducks. Most commonly it is chicken eggs, which are sold and used in processed products. Eggs can come in many forms, boiled, poached, fried, scrambled and omelette. They are also used in baking, mayonnaise, custard, mousse, margarine, meringue and ice cream. Eggs can be separated into egg white and egg yolk, sometimes only part of the egg is used.

With the Vegan diet having grown in popularity over the past few years there are now many egg-free products available in grocery stores. Recipes such as vegan scrambled eggs, using tofu and nutritional yeast, mean favourite egg recipes can still be enjoyed. For baking in particular there are ‘no-egg’ products, which can be used in recipes.

Nutrition

Eggs are a nutritious food, they are a good source of protein, contain omega 3 and 6 as well as vitamin A, B2, B6, folic acid, B12, vitamin D, iron, phosphorus, zinc and selenium. How the egg is prepared may positively or negatively affect the nutrient value, for example hard-boiling or poaching an egg is a healthier method of cooking it than frying.

Replacing key nutrients when eliminating eggs

When eliminating items from the diet whether for the short term when implementing an elimination diet or for the long term, it is important to know alternative items that can be introduced into the diet to maintain nutrient balance. Below are the richest sources of each nutrient.

B Vitamins
Oats, buckwheat, brown rice, rye, whole wheat, peanuts, mushrooms, pecans, sunflower seeds, lentils, cashews, chickpeas, broccoli

Beta Carotene (Precursor to vitamin A)
Sweet potato, carrots, kale, spinach, collards, Swiss chard, pak choi, butternut squash, pumpkin, lettuce

Vitamin A (Retinol)
Liver, beef, lamb, cod liver oil, mackerel, salmon, tuna, paté, eggs

Calcium
Watercress, kale, broccoli, low fat mozzarella (buffalo), pak choi, tofu, sugar snap peas, almonds

Vitamin D
Salmon, trout, swordfish, mackerel, tuna, mushrooms, fortified products

B12
Oysters, mussels, scallops, liver, mackerel, tuna, salmon, sardines, crab, beef, eggs

Phosphorus
Brown rice, oats, rye, whole wheat, quinoa, chicken, turkey, pork, scallops, salmon, pumpkin seeds, Brazil nuts, pine nuts, almonds

Selenium
Brazil nuts, brown rice, rye, whole wheat, mushrooms, shrimp, sardines, oysters, tuna, sunflower seeds, liver, eggs, beef, turkey

Potassium
Dried apricots, salmon, mackerel, tuna, monkfish, white beans, lentils, kidney beans, avocado, butternut squash, spinach, mushrooms, bananas, potatoes

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Elderberry for immunity 

Elderberry

Elderberries and their flower are packed with antioxidants, in fact, in folk medicine Elderberry is considered to be the most healing of all plants. Though there are over 30 types of elderflower, the Sambucus Nigra variation found in Europe is most closely tied to healing and boosting the immune system. 

Reducing inflammation and alleviating stress are two of Elderberry and Elderflower’s more popular qualities and has also been used as treatment for a number of ailments including respiratory infections. As we all know by now, Covid 19 affects the upper respiratory tract and can exacerbate existing respiratory conditions, resulting in some case in Pneumonia. Therefore, protection of this system is crucial to protect us at this time.  

Introducing Elderberry into our diet may have some immunity boosting effects and can be found in supplement form and can be difficult to ingest it in its natural form as processed forms of Elderberry are found more widely in the food industry.  

Elderberry

As with all new supplemental additions to your diet, check with a health professional before taking Elderberry in large doses. It can have a diuretic effect so drink plenty of water with it and avoid if you are pregnant or breastfeeding.  

Elderberries are also high in Vitamin C, which as we have already established, has been widely used to treat the common cold by supporting cellular functions of the immune system, directing immune cells to the site of infection and defending these cells from free radicals.  

Extracts of black elderberries have been used in studies to confirm the positive effects it can have on the severity and length of influenza. Subjects found a significant improvement in symptoms, after just 2-4 days, whilst those without Elderberry took between 7-8 days to see any improvement at all. 

The Elderberry is packed with antioxidants, in fact, the anthocyanins and flavonoids in Elderberries have 3.5 times the amount of antioxidant power of Vitamin E, and we know these to be hugely beneficial to us and that they help prevent chronic disease.  

One particular study showed that Elderberry polyphenols produced more white blood cells, which in turn supported the immune system offering it more stability.  

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Meat vs Vegetarian

With more people choosing to eat a meat free diet than ever before, what are the benefits and disadvantages of being either a vegetarian or a meat eater? Anyone thinking about making the change from one to the other, should ensure they consume the relevant nutrients to keep their system healthy and avoid deficiencies.

Getting the right amount of protein is a common concern of anyone going meat free. It is common knowledge that meat is protein rich. Protein is vital in the bodies healing process and to produce enzymes, hormones and must be consumed to maintain bone, cartilage and produce skin and blood. Lack of protein can lead to skin, hair and nail issues such as alopecia or even make your bones more prone to fractures. That said, here are many protein-rich foods which vegetarians can use to replace meat. In fact, many meat replacements have added protein to help these people meet their daily requirements.

Finding alternatives to meat

Pulses, soya beans, quinoa, nuts, seeds and eggs are jam packed with protein and are often used in meat free cooking. Dairy foods are another way to meet your protein needs, but of course, there are many who need to avoid dairy, if they are choosing to eat vegan or have an intolerance to lactose or dairy.

meat vs vegetarians

Eating a diet which includes meat may be great for protein levels, but it can be rich in saturated fats. Vegetarians typically eat more fruit and veg then someone who includes meat in their diet, but it doesn’t necessarily mean all vegetarian diets are eating healthier. Fried foods, cheeses, bread and dressings can be full of fats and high calories, so cutting out meat alone is not necessarily going to give you the health kick you may be looking for.

In fact, keeping meat in your diet in moderation, as with any foods, can be hugely beneficial. Just watch out for anything fried, or with a high fat content to keep your system as healthy as possible.

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Vitamins for mental health

The effects of poor mental health can be felt not only by those who suffer, but their loved ones, friends, and co-workers of the sufferers. We are fortunate to be in a society which is taking more and more notice to the needs of those who have a daily struggle with their mental health. But other than breathing techniques, exercise, and meditation, what natural remedies are there for anxiety and depression?

Deficiencies of vitamins and minerals have been linked to depression and anxiety, so maintaining a healthy and balanced diet can help but when poor mental health strikes, this can prove difficult. Some food stuffs are known to eliminate B vitamins, such as, nicotine, caffeine, alcohol and refined sugars, so a B Vitamin supplement is certainly recommended. In particular, Vitamin B5, Vitamin B1 (thiamine) and Folate have all been linked to aid depression directly.

St John’s Wort is a common herbal anti-depressant used by various sufferers of poor mental health within Europe and has also been found to have anti-inflammatory, anti-bacterial and antiviral properties. It works in a similar way to medicinal anti-depressants by increasing the production of serotonin and noradrenaline, which regulate our mood. Although some have found St John’s Wort to be beneficial to them, it can affect other medications so always consult your doctor before taking this in any form. St John’s Wort has been favoured by some health professionals as its side effects are far lower than those of the medicinal alternative. That said, there is very little evidence from research to prove the positive effects of St John’s Wort.

Vitamins are linked to mood regulation, research has shown that taking Vitamin D supplements have had a positive effect on depression. In fact, one study showed that lower levels of Calcidol were found in subject suffering with anxiety and depression. Calcidol is found in the breakdown of Vitamin D within the body. Plenty of exposure to the outdoors is vital for the production of Vitamin D as the body cannot produce this itself, during the winter months, Vitamin D supplements are vital for nerve and brain health.

Another element not produced naturally by the body, only obtainable from the diet, is Omega 3 Fatty Acids. Studies have shown Omega 3 Fatty Acids can also help those who suffer with anxiety and depression. It can be consumed in supplement form or from mackerel, salmon, seabass, oysters and sardines.

vitamins

Small amounts of research have been done into the effects of Magnesium on anxiety and particularly those who are prone to the condition. Although the quality of the evidence is poor it seems it may be beneficial. Magnesium is found in most multivitamin supplements on the market due to how necessary it is for a healthy system, but can also be found in spinach, black beans, whole wheat, quinoa, almonds and dark chocolate.

Although not recommended for long term use due to the lack of studies on it, Valerian Root has been used successfully in treating those with anxiety for the short term, particularly women after menopause.

Chamomile is widely known for it’s calming effects, particularly recommended to aid good sleep, and it is for this reason that it has been used to ease anxiety. Chamomile is a daisy-like flower used in ancient medicine usually consumed in tea form, essential oils or supplements and, so far shows no negative side effects.

Much like Chamomile, Lavender is also known for its sleep aiding qualities and therefore can have calming effects on those with anxiety and panic attack sufferers. Predominantly in essential oils, lavender is used in various aromatherapy practices globally and is helpful to pregnant women as it is all natural.

Supplementing our diet can be the best way to really enable us to live a healthy and balanced lifestyle, but given that there is proof this can also have a huge positive effect on us mentally, there’s no time more crucial than now to really consider adding these vitamins into our diet. This will really boost our health and give ourselves the very best chance of a long and fruitful life.