Ginger and its Benefits

8 reasons to love ginger

by Kavita Devgan



It is your gut’s fast friend and is gastro-protective. It helps block acid and suppresses infection causing bacteria Helicobacter py-lori. A 2007 study even proved that ginger is actually far more ef-fective than drug lansoprazole for preventing the formation of ul-cers (it showed six-to eight-fold greater potency over the drug). Wow! Ayurveda has always known about this herb and recom-mended it wholeheartedly. Traditionally it has been used to soothe gastric disturbances like colic, upset stomach, gas, diar-rhea, nausea and more for ages now.

There’s more! If you are worried about your genetic propensity towards arthritis, then you must adopt ginger liberally. It contains very potent anti-inflammatory compounds called gingerols, which work the magic. At least two clinical studies have reported that 75% of arthritis patients and 100% of patients with muscular dis-comfort experienced relief of pain and/or swelling after consuming ginger regularly. Easy pill this one. 

There are reports that ginger provides protection against cancers too, particularly colorectal cancer.

It is known to promote healthy sweating even during the cold months and works as a good detox agent.Research about it’s effect on blood sugar is in nascent stage, but reports suggest that ginger may have powerful anti-diabetic properties.

It is well known that oxidative stress and chronic inflammation can accelerate the aging process and hasten alzheimer’s disease and age-related cognitive decline. Ginger can help cut both stress and inflammation to size.

Ginger is a wonderful immune system booster too, which is why it is great to keep colds and flus away and also help treat them. It’s a good combat agent for the upper respiratory tract infections too and works on coughs, sore throats and bronchitis like a dream.

Finally research has also shown that ginger can provide pain relief from migraine headaches. Apparently it works on migraines by blocking prostaglandins (which stimulate muscle contractions), controlling inflammation in the blood vessels, and impacting some hormones.

Max it’s benefits
The best news of course is that it is so concentrated with active substances that you don’t need to have a lot if it to score the benefits. The pungency in ginger is derived from compounds gingerol, shogaol and zingerone. Gingerol is the active component in fresh ginger, zingerone, the least pungent compound is formed when gingerol is cooked, while shogaol – which is twice as pungent, is formed when gingerol is dried. 

Try these
To make ginger tea, steep one or two 1/2-inch slices of fresh gin-ger in a cup of hot water. Or you could also combine ginger, soy sauce, olive oil and garlic to make a wonderful salad dressing. And yes cook all your navratri dishes with lots of ginger.

Yoga Styles

New yoga styles worth a try

by Samreen Samad

There’s a lot that has been said and written about yoga. This holistic approach to fitness and mental health has been evolving continuously to fit into our lifestyles and keep things fresh. If the classic hatha and ashtanga varieties don’t work for you, We fill you in on the latest hybrid yoga trends.

The beauty of yoga is that it can be traditional, sacred and deep but also playful, experimental and adaptable. There are some who are all for yoga and its Zen approach to life and then there are some who can’t do without the instant rush of their treadmills and dumbbells. So, if traditional yoga bores you and you need some excitement in your workouts, here are the classes to sign up for.

AQUA YOGA 
Water babies will love their yoga class moving into a swimming pool. Water reduces the stress put on joints and makes you more flexible. It is great for those suffering from back problems, arthritis and stiff joints. Stretching in water increases your lung capacity and also has a calming effect.
Available at: Citizen Sports, Delhi; Nextgen Fitness India, Bangalore, and Tectonic Fitness, Mumbai

Stand up paddle yoga
While this yoga trend hasn’India—blame it on the weather and lack of clean beaches—it is a rage abr is a combination of yoga and surfi is required to do a sequence of asanas standing on a surfboard. By working on an unstable surface strengthen your core and muscles that ar much in a regular yoga class Rekhi confirms this is ver balance, concentration, strength and flexibility.
Available at: Ashram S Retreat, Mangalore

ANTI-GRAVITY YOGA 
Anti-gravity or aerial yoga combines Pilates, dance, yoga and—wait for it—gymnastics! Performed on a hammock, this is a full-body workout. You fight gravity throughout the session and this helps improve balance and flexibility. Sunaina says, “Anti-gravity yoga involves lengthening and strengthening of your back and aligns your body from head to toe. This ensures all parts are stretched.” Tanvi Mehra, yoga instructor and owner of Tangerine Arts Studios, Mumbai, says, “Aerial yoga brings newness, fun and a new level of challenge and intensity to the traditional practice.”
Available at: Yoga Village, Goa

BALLET YOGA
The first things that pop in you when you think of ballet is grace,flexibility and posture. Ballet dancers are known for their toned, slender build ballet yoga . combines the fundamentals of both to create lean muscles. Sunaina says, “Integrating ballet and yoga together helps in strengthing and toning  the body.”

HIP HOP YOGA 
Get your groove on by incorporating this fun form of yoga into your routine. Sunaina says, “This is for people who want to add a fun element to their class.” The sessions have music blaring and are very energetic. The choreography is dynamic and meant to inspire you and lift you up while you move. Sunaina says, It’s popular among the younger generation and it really stretches you out.” Tanvi adds, “Hip hop yoga inculcates a community spirit as it is done in tandem with another person or in a group which creates a beautiful, collective energy.” Yoga and hip hop together offer the best of both worlds—a total body workout and a release for the mind and spirit.

DON’T DITCH THE CLASSIC 
Now that you know what’s trending in the yoga scene, it’s necessary to keep a few things it mind before you incorporate any of these forms into your routine. Tanvi says,
“It’s important to have a strong base and foundation in the traditional practice for you to be able to apply it to these different forms.” She believes that one should never
stop practising the traditional form of yoga and that all beginners should start with the hatha, ashtanga, Iyengar or Shivananda style. It’s only after getting a grip on the traditional techniques, asanas and alignment that you truly explore an experimental form. Since most new forms require high levels of strength, stamina and agility, it is important you acquaint yourself with basic yoga postures before trying anything complicated. If not done with complete awareness and intelligence, these could do some serious damage.

Health Foods

Health foods that can kill

by femina

Photograph: Shutterstock

 A 28-year-old woman from Mexico died soon after being taken to the hospital complaining of kidney pains. Lorena Peralta Baltazar had been on a diet of weight loss shakes for six months.

The doctors found large amount of lead in her blood, which caused kidney failure. The lead also damaged her liver, pancreas and other organs. Lorena was on a Herbalife nutritional programme and had been consuming meal replacement shakes for six months.

Weight loss shakes, protein shakes and meal supplement that claim to help you lose weight quickly have gained immense popularity around the world. Visit any supermarket and you are sure to spot a new, never heard of brand selling its healthy food options and diet meals to weight conscious customers. Moreover, Lorena's case highlights the mindlessness with which we are consuming these seemingly healthy products. It is imporatnt to know how to read the label and realise that not all diet and healthy foods out there are good for you. Here’s a list of health foods that can kill you or land you in the hospital.

Juices
Hate fruits and instead end up picking up fruit juices with ‘no sugar’ claims available at the supermarket? There’s reason why you should stop now! Most of these juices have very little or no real fruit in it and the taste is enhanced with artificial flavours and sugar. All you get from fruit juice is sugar that your body doesn’t need and just a few vitamins. Regular intake of fruit juices can lead to obesity, type II diabetes, cardiovascular disease amongst many others.

Whole Wheat
While whole wheat is healthier than refined wheat, it is still not healthy for your body and should be avoided. As per one study, wheat fiber can deplete the store of Vitamin D in the body and can also increase the production of LDL cholesterol by 60 % which can be fatal to your heart. It is also rich in gluten and therefore, its better you control the intake.

Honey or Agave nectar
We often prefer drizzling our pancakes and waffles with honey instead of maple syrup. However, you are not saving yourself from the ill effects of sugar by making this seemingly ‘healthy’ choice. It is important to note that the fructose content is what one should be aware of in these sweeteners. Too much fructose can lead to fatty liver disease, metabolic problems that will ultimately lead to obesity and diabetes. In fact, you are better off using regular sugar with its 50% fructose than using Agave nectar which has 90% fructose.

Sports/energy drinks
Before you reach out for a bottle of energy drink that promises to up your energy levels in an instant, you need to understand what these contain - water (so that you do not feel dehydrated), electrolytes (electrolytes like sodium is lost via sweat), and sugar (a source of energy). Nothing wrong about it you feel? Well now you need to know who needs these energy drinks. These sports drinks were made for athletes who indulge in intense training sessions which includes massive sweating. So if you are not really indulging in a heavy, intense workout and just sweating it out due to cardio exercises or simple weight training, you Do Not need this. Go for plain water with a lemon squeezed in it or coconut water. One bottle of an energy drink contains over 30 grams of sugar.

Energy Bars
Convenient and an instant source of protein, energy bars are fit for athletes or those who are a part of intense training. These bars are highly processed and though high protein content is a good part, they contain the same unhealthy ingredients that a bar of chocolate contains- white flour, sugar, oil, butter etc. This is definitely better than grabbing junk foods when you are hungry and away from a healthy eating option, but do not make it a habit or a meal replacement. Always keep a fruit in your bag to avoid going hungry or ending up loading up calorie rich food.

New Year's Eve Drinks That Count as Two of Your Five-A-Day

The party cocktails that count as two of your five-a-day: New Year's Eve drinks that won't completely undo your good intentions

• At this time of year, healthy food and drink doesn't get much of a look in
• However Good Health has compiled a round-up of not-so-sinful cocktails
• Our Pina Colada recipe contains sweet yellow tea is rich in antioxidants

By DAILY MAIL REPORTER

At this time of year, healthy food and drink doesn't get much of a look in. 

But if you want to enjoy a New Year's Eve tipple without completely undoing your good intentions, here is the Good Health round-up of cocktails that, while not exactly good for you, do have some nutritional value...

BLOODY MARY

Ingredients (one serving): 1 tbsp olive oil, Worcestershire sauce (to taste), juice of half a lemon, 160ml tomato juice, pinch of sea salt, black pepper, a stick of celery and red chilli to garnish.

Nutritional excuse: Olive oil contains oleocanthal, a nutrient thought to reduce inflammation, and oleate, a fat that kick-starts enzymes that break down fat.

Tomatoes are rich in the antioxidant lycopene, which reduces cell damage.

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Bloody Mary with olive oil, Worcestershire sauce & lemon juice (left) and Maple syrup and bood orange punch

Capsaicin, found in chilli peppers, has been shown to help burn calories - a study in mice earlier this year by the University of Wyoming suggested that capsaicin stimulates a receptor that turns 'bad' white fat cells into calorie-burning 'good' brown fat cells.

The celery contains fibre and is full of water, which helps keep your body hydrated (useful alongside alcohol, which dehydrates the body), according to Anna Daniels of the British Dietetic Association.

The tomato juice and celery would count as almost one-and-a-half portions of your five-a-day.

MAPLE SYRUP AND BLOOD ORANGE PUNCH

from welovemaple.co.uk

Ingredients (12 servings): 500ml Campari liqueur, 250ml pure maple syrup, 500ml red vermouth, 500ml gin, 750ml soda water, six freshly squeezed blood oranges, 12 slices of blood orange and ice.

Nutritional excuse: Maple syrup is sugary but contains useful nutrients - the 20ml serving of maple syrup you get in a cup of this punch provides nutrients such as potassium (good for the healthy transmission of nerve signals and maintaining a healthy blood pressure), without overdoing your sugar allowance.

A recent study published in the Journal of Functional Foods identified 54 compounds that have anti-inflammatory properties - five of which are found only in maple syrup.

The syrup also contains chemicals involved in the conversion of carbohydrate to sugar, the researchers said - ironically, the sweetener may help control blood-sugar levels.

Thanks to the oranges, this cocktail will provide the recommended daily amount of vitamin C, says Anna Daniels. Blood oranges also contain anthocyanin, an antioxidant that gives them their distinctive red colour and lowers bad cholesterol.

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Similar to green tea, yellow tea is rich in antioxidants but tastes sweeter, making it useful for cocktails

PINA COLADA

Ingredients (four servings): Two cartons (660ml) of The Berry Company's Yellow Tea & Coconut Water, 100ml vodka, 400ml reduced fat coconut milk, a whole pineapple (sliced), crushed ice and juice of half a lemon.

Blend the first five ingredients until smooth. Pour into glasses and squeeze lemon into the centre of each cocktail.

Nutritional excuse: Similar to green tea, yellow tea is rich in antioxidants but tastes sweeter, making it useful for cocktails. Its potential health benefits include cholesterol-lowering and cancer-fighting nutrients.

The coconut water is fat-free and naturally high in minerals, including potassium and magnesium for rehydration. You'll also get nearly two-thirds of your daily recommended vitamin C intake in a 150ml serving.

Meanwhile, fresh pineapple contains manganese, needed for healthy bones and joints, and bromelain, a compound thought to aid digestion. The lighter choice coconut milk is very low in calories - only 75 per 100ml, compared with 155 calories per 100ml of standard coconut milk, and is fortified with added vitamins, advises Anna Daniels.

MANGO LASSI COCKTAIL

from foodnetwork.com

Ingredients (four servings): 200ml vanilla vodka, 230g sliced fresh mango, 200g fat-free vanilla yogurt, 100g mango nectar and ice.

Whizz all ingredients in a blender until frothy.

Nutritional excuse: Mangoes contain the antioxidant zeaxanthin, thought to help eye health and possibly reduce damage caused by age-related macular degeneration - a leading cause of vision loss.

They are also high in vitamin A, vitamin C and fibre, for a healthy gut.

In one cocktail, the yogurt supplies more than 20 per cent of your daily calcium needs, says Anna Daniels.

Choose a natural yogurt that contains 'live' bacteria, known as probiotics, which can improve digestion and fight infections.

Mangoes in the Mango Lassi contain an antioxidant (left) while sweet potato in the Bellini has a low GI

SWEET POTATO BELLINI

by Tony Conigliaro and Drink Factory for Grain Store

Ingredients (one serving): 40ml sweet potato puree, 100ml prosecco, 500g sweet potatoes, 100ml water, 25g caster sugar and agar-agar gelatine (use 2.5g per 500ml of strained liquid).

PREPARATION: Roast the sweet potatoes for one-and-a-half hours then leave to cool before peeling. Put in the blender with the water and caster sugar then strain into a pan to drain off the liquid (don't throw out the puree).

Heat the strained liquid and add agar-agar gelatine as well as 40ml of puree, then blend the mixture again.

Pour into a champagne flute and top with the prosecco.

Nutritional excuse: Sweet potato has a low glycaemic index, meaning it releases energy slowly, and a study has suggested it may reduce episodes of low blood-sugar in people with diabetes. The cocktail will retain some of the sweet potatoes' nutrients, says Anna Daniels, including beta-carotene, which is needed for healthy skin.

Apples also contain antioxidants and a fennel bulb provides 440mg of potassium

APPLE AND FENNEL COCKTAIL

from Robin Gill, of The Dairy and The Manor restaurants

Ingredients (four servings): 140ml gin, three small Granny Smith apples (peeled and cut into quarters), one fennel bulb (cut in half), half a cucumber and the juice of a lime.

Blend the apple, fennel and cucumber, then mix with the lime juice and gin and pour into four tumblers. Add plenty of ice and garnish with fennel fronds.

Nutritional excuse: A recent study showed that out of all of the apple types tested, the Granny Smith had the highest levels of compounds that help promote the growth of good gut bacteria.

The apples also contain antioxidants known as polyphenols that mop up harmful free radicals and protect cells from damage.

One fennel bulb provides 440mg of potassium (more than 20 per cent of the recommended daily amount), which helps to regulate blood pressure and magnesium for muscle building.

The water content in cucumbers loosens stools, and the skin and seeds of the plant help material move through the gut.

Cucumber is also rich in B vitamins, which help the body release energy from food.

One glass of this cocktail will provide one-and-a-half servings of your five-a-day, says Anna Daniels.

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The kale, cucumber, celery and fruit in this drink will provide two of your five-a-day

KALE COCKTAIL

from southernpressedjuicery.com

Ingredients (one serving): Half a cup of cucumber and half a cup of kale, quarter cup of celery, a small lime (peeled), half a lemon (peeled), 15ml ginger beer and 45ml apple vodka.

Juice all the vegetables and fruit. Combine with ginger beer and apple vodka in a shaker, then shake vigorously.

Nutritional excuse: The kale, cucumber, celery and fruit in this drink will provide two of your five-a-day, says Anna Daniels.

Kale is rich in vitamin A, needed for healthy skin and eyes - particularly night-time vision. It is also high in vitamin K, which has many benefits, including helping with bone formation.

The kale, lemon and lime would easily provide your RDA for vitamin C (80mg), which keeps skin, gums and blood vessels healthy, adds Anna Daniels.

EGGNOG

from foodnetwork.com

Ingredients (six servings): Two cups fat-free milk, two large strips of orange zest, one vanilla bean, two large eggs and one egg yolk, a third of a cup of sugar, quarter cup of white rum or bourbon and grated nutmeg.

PREPARATION: Pour one-and-a-half cups of milk into a saucepan and add the orange zest. Split the vanilla bean, scrape the seeds into the milk and bring to a simmer.

Whisk together the eggs, egg yolk and sugar in a bowl.

Gradually pour the hot milk mixture into the egg mixture, whisking constantly, then pour back into the pan.

Place over a medium heat and stir with a wooden spoon until the eggnog begins to thicken (this takes about eight minutes).

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Eggnog contains protein, which we use to build and repair tissues, as well as make hormones and enzymes

Remove from the heat and stir in the remaining milk, then add the rum or bourbon.

Transfer to a large bowl and allow to cool. Serve with a good grating of nutmeg.

Nutritional excuse: This contains protein, (11.6g per cup - just less than a quarter of your daily needs), which we use to build and repair tissues, as well as make hormones and enzymes.

Two large strips of orange zest would contain vitamin C as well as B vitamins, which help to release the energy from food and keep the skin, eyes and liver cells healthy.

Using fat-free milk will reduce calories but raise the calcium content, says Anna Daniels, explaining that the calcium in milk is found in the watery part.

One glass of the cocktail will provide about 300mg of calcium - almost half your RDA.

Does hangover cure-in-a-bottle work?

Many people have their own favourite hangover 'cures' - a few strong coffees or a cooked breakfast. But now there's a bottled drink that, the manufacturer claims, will help reduce the pain of the morning after.

Overhang (hollandandbarrett.com, £2.49 for 500ml) won't just rehydrate the body, but contains ingredients such as vitamins A, B and C that, apparently, speed up recovery.

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Overhang (hollandandbarrett.com, £2.49 for 500ml) won't just rehydrate the body

So can it really make a difference? There are no studies showing this drink will help ease or prevent alcohol hangovers, says Dr Richard Stephens, a senior lecturer in psychology at Keele University and part of the international Alcohol Hangover Research Group. Hangover symptoms such as headaches, thirst and fatigue are partly caused by dehydration, so any drink will have some effect on relieving them.

However, Dr Stephens says several other mechanisms are involved in hangovers, including inflammation caused by immune system activation (possibly because it recognises the high alcohol levels in the blood as foreign bodies). 'This drink will not have an effect on those processes,' he says.

The British Dietitic Association's Anna Daniels says that the best thing you can do is to drink water in between alcoholic drinks to minimize the effects of dehydration and hangover the next day. 

Want More Energy? What and When You Eat Have a Great Effect On Your Energy Levels

How to eat for more energy

• By Roxanne Fisher - Health editor
• Are you struggling to get going in the morning or hitting a wall of fatigue in the afternoon? What and when you eat can have a profound effect on your energy levels...

  

  Those enviable people who effortlessly drift off to sleep, wake up with the birds and charge through the day full of enthusiasm almost certainly have their daily diets nailed. If all-day energy currently eludes you, your eating habits and food choices may need a shake up... 

  
  Complex (not simple) carbohydrates

  Not only are they a good source of fibre, can help you manage weight and may reduce the risk of some cancers, complex carbohydrates release glucose into the blood gradually, providing the body with a steady supply of energy. A diet rich in foods such as wholegrains, oats, pulses, nuts and seeds will help you stay healthy and full of energy.

  Simple carbohydrates come in two forms, natural and refined. Some fruits and vegetables are high in natural sugars, and can provide a healthy boost of energy when needed. Refined carbohydrates are often found in processed foods such as cakes, biscuits and sweets and include white flours and table sugar. These are best enjoyed very occasionally as they are quickly digested, releasing sugar rapidly into the blood stream, causing insulin spikes that lead to energy highs and crashing lows.

  Swap white pasta and rice for brown or wholewheat varieties, try using wholemeal flour as an alternative to white flour and make the most of cheap, filling legumes...

  Always eat breakfast

  People miss breakfast for reasons varying from not feeling hungry first thing in the morning to believing it will aid their weight loss goals. It is well documented that in fact, eating a healthy breakfast can reduce cravings later in the day and encourage healthier food choices for subsequent snacks and meals.

  Eating low-GI, complex carbohydrates alongside a helping of protein at the start of the day will give your body all it needs in terms of energy, will kick-start your metabolism so you start burning more calories, earlier in the day and will even help get your brain in gear.

  Replace any white breads with wholemeal or wholegrain for a satisfying and healthy breakfast...

  Eat less, more often

  Hands up if you've lost an entire afternoon asleep on the sofa post-Sunday lunch. When we over-indulge in foods high in carbohydrates, fats or sugars, a few things happen in the digestion process that can leave us feeling lethargic and drowsy. When you eat, your brain signals to your body to slow down and digest the incoming food - the more you put in the harder your digestive system has to work - and the less energy you will have.

  If your giant portion was full of sugar and simple carbohydrates such as white bread, pasta and flours, then your brain will also be dealing with an increase of insulin and elevated levels of serotonin and melatonin - chemicals associated with drowsiness.

  Eating smaller meals more regularly will help regulate your blood glucose levels, as well as releasing energy gradually instead of in one big hit. Controlling your portion sizes is key to this - you could well be eating more at meal times than a balanced diet requires.

  When you need a quick boost...

  As we all know, exercise is key to staying healthy, but sometimes the energy to lace up those trainers eludes even the best of us. This is the time carbohydrates with simple, quick releasing sugars come into their own. The concentrated carbs in these foods will provide energy to the muscles in the quickest way possible. However, we're not suggesting you eat a slice of chocolate cake before hitting the gym. Rather take advantage of high fibre, natural sugars and try a little fresh or dried fruit, or a homemade smoothie topped with honey will give you a boost without filling you up.

  The importance of B vitamins...

  All B vitamins play a role in converting your food into energy that the body can use. Therefore, making sure you get your recommended daily amount will ensure your body has a reliable source of energy to call upon. Avoid deficiencies by eating a diet rich in whole foods such as fruits, vegetables, wholegrains, meat and fish.
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Are Your 'Sunshine Vitamin' levels Low?

Am I getting enough Vitamin D?

• By Emer Delaney - Dietitian - Are your ‘sunshine vitamin’ levels low? Discover why you need vitamin D, how to get more and what to do if you're concerned about your levels...

  

  Why do we need Vitamin D?

  Vitamin D is made in our skin via direct exposure to sunlight. Our liver and kidneys then convert it into a form we can use. Vitamin D is extremely important for strong bones and teeth, as it helps us absorb the calcium we eat and it also controls the amount of calcium in our blood.  It’s really important that our vitamin D levels aren’t low or our body won’t absorb the calcium we eat.  

  There aren't any visual signs of vitamin D deficiency. If our levels are very low and we are severely deficient, we are at risk of developing weaker bones which is a condition known as osteomalacia. Severe deficiency in children may result in soft skull or leg bones and their legs may look curved or bow-legged, which is a condition called rickets.  

  Vitamin D levels explained

  Vitamin D blood ranges	Classification
  Under 25nmol/L	Deficient
  25 - 50nmol/L	Insufficient
  50-75nmol/L	Sufficient
  Over 75nmol/L	Optimal

  How much sun do we need? 

  During the summer months, approximately 20-30 minutes of direct sunlight two to three times a week should be enough for a fair skinned person to make the vitamin D they need.  For the elderly and darker skinned people, exposure time or frequency needs to be increased two to tenfold to get the same level of vitamin D synthesis as fair skinned individuals. 

  A word of caution though, too much sun exposure can be damaging due to the risk of developing skin cancer. Only spend a small amount of time in the sun without sunscreen either early in the morning or late in the afternoon and the rest of the time be sure to cover up and avoid any chance of sunburn. 

  Amount of sun required to compensate for 49 days of no exposure

  Skin type	Minutes of July sun required
  Fair	10 - 12 mins
  Asian	30 mins
  African/ Afro-Caribbean	120 mins

  What affects our Vitamin D levels?

  Several different factors can affect our vitamin D levels such as skin pigmentation, age, season, clothing and use of high factor sunscreens. As elderly people have thinner skin they are unable to make as much of the vitamin as younger people. Also, the position of the UK means that 90% of it lies above the latitude that permits exposure to the sun rays necessary for vitamin D synthesis. The southern part of the country is marginally better positioned for vitamin D synthesis (the closer you are to the equator the better). All of these factors will have an effect on our levels.

  Approximately 60–70% of the UK adult population have insufficient levels of vitamin D in winter and spring and 16% are considered deficient. At the moment, there are no recommendations for daily intake. Whilst UK recommendations have not been set for the general population, some groups are at higher risk for developing deficiencies.  These include:

  • Pregnant and breastfeeding women
  • People who have darker skin, such as those of South Asian, African or Afro-Caribbean descent
  • Men and women who are over 65 years of age
  • Babies and children aged six months to five years 
  • Adults who stay out of the sun or cover up when outside 

   Vitamin D in our diet

  Foods that naturally contain vitamin D include oily fish such as mackerel, sardines, tinned salmon, herring and kippers.  Some foods are fortified with small amounts of vitamin D, including breakfast cereals, infant formula and margarine. There are smaller amounts found in eggs and some red meats, such as duck, goose, pheasant and venison however, the exact amount is unknown. Breast milk also contains vitamin D and mums should make sure they aren’t deficient as this will affect the levels in their milk.  

  Vitamin D-rich foods

  Food per portion	Vitamin D content
  Kipper (140g)	35µg
  Herring (140g)	31.5µg
  Mackerel (140g)	24.5µg
  Tinned salmon (140g)	17.5µg
  Sardines (140g)	10.5µg
  Duck eggs (2)	3.75µg
  Hen eggs (2)	2.5µg

Sugar -- the different types-- and are they good for you?

Sugar explained

• By Jo Lewin - Associate nutritionist

You've probably heard the terms fructose, glucose, lactose and sucrose before. You may even know that they're all types of sugar. But do you know how they differ from one another, or whether some are better for you than others?

A lesson in carbohydrates

Carbohydrates are classified into two basic groups, complex and simple.

Complex carbohydrates are composed of multiple simple sugars, joined together by chemical bonds. The more chains and branches of simple sugars, the more complex a carbohydrate is and in turn, the longer it takes to be broken down by the body and the less impact it has on blood sugar levels. 

Simple carbohydrates are either monosaccharides (one sugar molecule) or disaccharides (two sugar molecules). The two main monosaccharides are glucose and fructose. The two major disaccharides are sucrose (composed of glucose and fructose) and lactose (which is made up of galactose and glucose).

Glucose

About glucose
Glucose is the primary source of energy your body uses and every cell relies on it to function. When we talk about blood sugar we are referring to glucose in the blood. When we eat carbohydrates, our body breaks them down into units of glucose. When blood glucose levels rise, cells in the pancreas release insulin, signalling cells to take up glucose from the blood. As the cells absorb sugar from the blood, levels start to drop.

The nutritional profile
The glycemic index is a ranking of how quickly foods make your blood sugar levels rise after eating them. High GI foods are very easily broken down into glucose. Glucose is the defining standard and has a GI value of 100.  Glucose alone does not taste particularly sweet compared to fructose and sucrose. 

Health claims
Research suggests that, as glucose stimulates insulin release from the pancreas, it also results in the release of two other hormones, leptin and ghrelin. Leptin is known as the appetite suppressor and ghrelin the appetite increaser. It is thought that lower GI foods (such as wholegrains, proteins and those lower in glucose) suppress ghrelin, therefore regulating satiety.

Fructose

About fructose
Fructose or fruit sugar, is a simple sugar naturally occurring in fruit, honey, sucrose and high fructose corn syrup. Fructose is very sweet, roughly one and a half times sweeter than sucrose (white sugar).  Because of the worldwide increase in the consumption of sweeteners, soft drinks and foods containing high fructose corn syrup (HFCS), fructose intake has quadrupled since the early 1900s. 

The nutritional profile
Fructose is absorbed directly into the bloodstream during digestion and has no impact on insulin production or blood glucose levels. Consequently, its GI value is much lower, on average around 19. It was once thought this made it a good substitute for table sugar, but there is now a growing body of research to question this. 

Sweeteners such as HFCS have a higher GI value due to the presence of glucose. It has been suggested that it is the glucose content of these sweeteners that may have contributed to the increase in cardiovascular disease and type 2 diabetes. 

Health claims
Fructose is handled by the body in a different way to glucose as it is metabolised in the liver. As a result, blood sugar (glucose) levels do not rise as rapidly after fructose consumption compared to other simple sugars. When you eat too much fructose the liver cannot process it fast enough and instead, starts to make fats, which are carried in the blood and stored as triglycerides - the bodies main form of fat. Studies have shown that the consumption of large amounts of fructose may lead to increased appetite by impairing the bodies ability to use insulin and to suppress circulating ghrelin (the appetite-stimulating hormone).

While most diabetics cannot tolerate sucrose, most can tolerate moderate amounts of fruit and fructose without loss of blood sugar control. Research is yet to show any detrimental health effects of moderate consumption of fructose as part of a balanced diet. However, it's worth keeping in mind that the excessive consumption of HFCS and other sweeteners may contribute to elevated blood sugar levels, blood fats and subsequent weight gain.

Sucrose

About sucrose
Sucrose is crystallised white sugar produced by the sugarcane plant and can be found in households and foods worldwide. Sucrose is a disaccharide made up of 50% glucose and 50% fructose and is broken down rapidly into its constituent parts.

The nutritional profile
Due to its glucose content, sucrose has a GI value of 65. As it is made up of glucose and fructose, the latter is metabolised in the liver and holds the same issues as those mentioned for fructose above. Due to its glucose content, sucrose does lead to an elevation in blood glucose. Diabetics should therefore be mindful of foods containing sucrose. 

Lactose

About lactose
Lactose is a sugar found in milk. It is a disaccharide made up of glucose and galactose units. It is broken down into the two parts by an enzyme called lactase. Once broken down, the simple sugars can be absorbed into the bloodstream. 

The nutritional profile
Whole milk has a GI value of 41 and is considered to be a low GI food. It is broken down slowly and helps to increase the absorption of minerals such as calcium, magnesium and zinc. Some people experience lactose intolerance – an inability to produce the lactase enzyme that breaks down milk. Lactose intolerance can lead to diarrheoa, bloating and other gastrointestinal symptoms.

Sugar - the bottom line

There are two types of sugar - naturally occurring sugar like lactose in milk and added sugar, which includes table sugar (sucrose) as well as concentrated sources like fruit juice.

The new recommendations from the World Health Organisation (WHO) are that only 5% of your daily calorie intake should consist of added, or 'free' sugars. This equates to approximately five-six teaspoons (25g) for women and seven-eight teaspoons (35g) for men.  One can of fizzy drink contains around 9 teaspoons - so it is easy to reach the recommended daily amount, especially when you consider the sugar added to food that you don't see. 

Virtually all the fibre, phytochemical, vitamin and mineral content have been removed from white sugar (sucrose). Eating too many carbohydrates, particularly simple sugars, can be harmful to blood control, especially if you are insulin resistant, experience reactive hypoglycaemia or are diabetic. Carbohydrate excess, especially consuming too many refined carbohydrates, has also been associated with an increased risk of obesity, heart disease and some forms of cancer.