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Millions of older people don’t get enough nutrients – how to spot it and what to do about it

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/miriam-clegg-997096">Miriam Clegg</a>, <a href="https://theconversation.com/institutions/university-college-cork-1321">University College Cork</a> and <a href="https://theconversation.com/profiles/rachel-smith-1505111">Rachel Smith</a>, <a href="https://theconversation.com/institutions/university-of-reading-902">University of Reading</a> By 2050, approximately a quarter of the UK population is <a href="https://www.ons.gov.uk/peoplepopulationandcommunity/populationandmigration/populationestimates/articles/overviewoftheukpopulation/january2021">expected to be over the age of 65</a>. With this in mind, the World Health Organization (WHO) has put “<a href="https://cdn.who.int/media/docs/default-source/decade-of-healthy-ageing/decade-proposal-final-apr2020-en.pdf?sfvrsn=b4b75ebc_28">healthy ageing</a>” on its agenda. This means finding ways to maintain health, wellbeing and functional ability in order to have a good quality of life and enjoy the later years. Everyone ages at a different rate – but there are some things that can influence how well we age, such as by making changes to the types of activity we do and the foods we eat. Older adults are <a href="https://www.ageuk.org.uk/globalassets/age-uk/documents/reports-and-publications/research-report-2019--one-step-at-a-time.pdf">generally less physically active</a> than they were when they were younger and because of this, their energy intake requirement may decrease. However, there is a difference between energy requirements and nutrient requirements, and nutrient requirements actually remain the same, if not increase, as we get older. This means we need to get more nutrients into less energy which can be tricky as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4589891/#:%7E:text=The%20physiological%20changes%20that%20occur,can%20contribute%20to%20declining%20appetite.">older adults often have lower appetites</a>. This is why <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6971894/">scientists suggest</a> that it may be necessary to enrich the food of older people to maintain the nutrient intake. <h2>How to spot when someone isn’t eating enough?</h2> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8399049/">Several studies have shown</a> that undernutrition affects one in ten older people living independently at home. However, it affects five in ten older people living in nursing homes, and seven in ten older people in hospital. Being overweight, even obese, <a href="https://link.springer.com/article/10.1007/s40520-023-02650-1">does not protect</a> against undernutrition. And when older adults lose weight, they lose muscle, meaning that they are more likely to lose their <a href="https://www.frontiersin.org/articles/10.3389/fnut.2022.892675/full?&utm_source=Email_to_authors_&utm_medium=Email&utm_content=T1_11.5e1_author&utm_campaign=Email_publication&field=&journalName=Frontiers_in_Nutrition&id=892675">abilities to do daily tasks</a>. Weight loss in older adults is a key sign of malnutrition that needs to be addressed – but it can be easily missed, especially when many older adults associate the idea of thinness <a href="https://www.sciencedirect.com/science/article/pii/S0195666319307603?casa_token=iU5UIdNwGDgAAAAA:I81EKDJ2T0oBsOsZunpPBk6uI-TcgiCr-5gPJE1tz4-Tq3w8pK4Yi_mv22AhVHHpRpiv1Bvz0RI">with good health</a>. But clothing that’s too loose or a watchstrap that floats on the wrist are all warning signs of undernourishment. Similarly, if someone you care for has started to say things like, “Oh, I don’t want much food today, I’m not hungry”, “I’m not hungry, it’s natural, I’m getting older”, or “I’d rather just have a biscuit to be honest,” then these could be warning signs. An effective way to keep on top of this is regular weighing at least once per month which enables a quick response to potential indicators of malnutrition. <h2>Getting more nutrients into less food</h2> If people are eating small amounts of food, it is important to think about how to add more nutrients into it. A very effective technique, “fortification” is commonly done with pre-made products such as breakfast cereals, plant-based milk and bread in the UK. Fortification (adding foods, ingredients or nutrients into to existing foods or meals) is easy to do at home as well and can provide a flexible approach for older adults as it allows them to continue eating the foods that they most enjoy. <figure><iframe src="https://www.youtube.com/embed/kNu8auu3fuU?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> For older adults in particular, protein is a very important nutrient, because of muscle loss (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066461/#:%7E:text=Sarcopenia%20has%20been%20defined%20as,decade%20of%20life%20%5B1%5D.">sarcopenia)</a> which is a natural part of ageing. This could be slowed down or even reversed by <a href="https://www.medicalnewstoday.com/articles/could-a-higher-protein-intake-lead-to-healthier-eating">eating enough protein</a> at regular intervals throughout the day. A few ways to increase protein include: • Adding dairy ingredients such as milk, high-protein yoghurt, Quark (soft cheese), milk powders, eggs and cheese into meals – even into simple foods like mashed potato. • Nuts are a great source of protein, try adding ground almonds to savoury or sweet meals (beware of nut allergies). • Soy protein can be a convenient and cost-effective option, either for vegetarians or to further fortify minced-meat meals. • Look in the sports section of supermarkets to find <a href="https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/whey-powder#:%7E:text=Whey%20powders%20are%20characterized%20as,of%20products%20obtained%20from%20milk.">whey protein</a> powders. These are marketed to gym enthusiasts, but actually whey is one of the <a href="https://www.mdpi.com/2072-6643/15/15/3424">best proteins to stimulate muscle growth</a>. This versatile ingredient can be mixed into porridge before cooking or used it as a substitute for other powdered ingredients in baking. <h2>Importance of physical activity and strength exercises</h2> Physical activity and nutrition go hand-in-hand – both are equally important. As we age, being physically active becomes <a href="https://link.springer.com/article/10.1007/s12603-021-1665-8?fbclid=IwAR3dJkeHjgcSrR9Xq5kBfN-HLrbpli8WcAnz7AeY5Nu9XcGCHEB07Sd2z1w">even more essential</a> as it helps to prevent disease, maintains independence, decreases risk of falls, improves cognitive function, mental health and sleep. Exercise can also <a href="https://academic.oup.com/ageing/article/48/4/476/5423796?login=false">combat isolation and loneliness</a> which has also been <a href="https://www.bda.uk.com/resource/loneliness-and-malnutrition.html">linked to decreased appetite</a> in older adults. Often strength training gets ignored when we think of being active but to keep independence and prevent falls, older adults should do varied physical activity that emphasises balance and strength training at moderate or greater intensity on three or more days a week. Ultimately, it’s essential to contact a doctor or dietician with any worries or concerns about malnutrition or unintentional weight loss. There are, however, <a href="https://www.futurelearn.com/courses/ageing-well-nutrition-and-exercise-for-older-adults">some excellent resources</a> to learn more about ageing healthily and maintaining a good quality of life in later years.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/221380/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/miriam-clegg-997096">Miriam Clegg</a>, Senior Lecturer in Human Nutrition, <a href="https://theconversation.com/institutions/university-college-cork-1321">University College Cork</a> and <a href="https://theconversation.com/profiles/rachel-smith-1505111">Rachel Smith</a>, Sensory and Consumer Scientist, <a href="https://theconversation.com/institutions/university-of-reading-902">University of Reading</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/millions-of-older-people-dont-get-enough-nutrients-how-to-spot-it-and-what-to-do-about-it-221380">original article</a>. </div>

Body

Mistletoe – famous for stolen holiday kisses – is a parasite that steals water and nutrients from other plants

A parasitic plant with potentially poisonous berries might not sound like something that would boost your Christmas decorations to the next level. But, botanically speaking, that’s what mistletoe is. There are some <a href="https://www.usgs.gov/news/featured-story/not-just-kissing-mistletoe-and-birds-bees-and-other-beasts">1,300 species of this evergreen plant worldwide</a>. They’re all parasitic or semiparasitic, meaning they can <a href="https://www.cornellpress.cornell.edu/book/9780801443718/diseases-of-trees-and-shrubs/#bookTabs=1">survive only on a host plant</a>. Rather than being rooted in the ground, they live on the branches of other trees and shrubs. Just <a href="http://dnrc.mt.gov/divisions/forestry/docs/assistance/pests/fidls/147.pdf">two types are native to North America</a>. Twelve species of the American mistletoe can be found distributed largely across the southern half of the U.S., mostly affecting deciduous trees in the East as well as some evergreens in the West. Sixteen species of the leafless dwarf mistletoe infect only trees in the pine family and are mostly found along the West Coast. The American mistletoe, the one used at Christmas in the U.S., is in the genus Phoradendron, which means “<a href="https://www.usgs.gov/news/featured-story/not-just-kissing-mistletoe-and-birds-bees-and-other-beasts">thief of the tree</a>” in Greek. It has green leaves and is capable of photosynthesis and so produces much of its own food. But American mistletoe also sucks water and other nutrients out of its host plant by sending rootlike structures <a href="https://doi.org/10.1016/B0-12-226865-2/00145-0">called haustoria</a> into the vascular tissue just under the bark of branches and twigs. These invading structures can live for many years inside a tree even if the mistletoe plant itself is removed. Mistletoes are what botanists call dioecious, meaning these plants have <a href="https://hortnews.extension.iastate.edu/2009/2-4/monoecious.html">separate male and female versions</a>. The females produce the fruits, called berries, which are generally white, but can be pink or reddish depending on the species. Birds widely distribute the seeds after eating the berries. Seeds of some species can also be <a href="https://www.fs.fed.us/rm/pubs_other/rmrs_1996_hawksworth_f001.pdf">shot out of the fruit</a> like a cannonball at up to 60 mph (100 kph) to a distance as far as 50 feet (15 meters). A sticky substance on the seeds helps them attach to any tree they land on until they germinate and begin to grow. In general, mistletoe won’t kill a tree unless it is heavily infested. Even then the tree doesn’t usually die from the mistletoe; most often death is an indirect effect of attacks from diseases or insects that take advantage of the stressed tree. Mistletoe’s parasitic ways can cause significant economic damage to forests industrially harvested for lumber. For a homeowner, though, it’s usually not necessary to control mistletoe – which is good, since getting rid of it can be difficult and takes patience and persistence. You can prune it out, being sure to get all those spreading haustoria under the host’s bark, or try chemical controls like the plant growth regulator ethephon. Maybe you’ll want to trim a sprig to decorate with during Christmastime. One of the most common traditions associated with mistletoe, <a href="https://time.com/5471873/mistletoe-kiss-christmas/">dating back at least to the 1700s</a>, is that anyone lingering beneath it would welcome a holiday kiss. Here in my home state of Oklahoma, mistletoe is our state floral emblem, apparently because it was the <a href="https://www.okhistory.org/publications/enc/entry.php?entry=MI047">only greenery available to put on graves</a> during the particularly hard winter of 1889. In other parts of the world, mistletoe is considered to bestow life and fertility, <a href="https://www.theholidayspot.com/christmas/history/mistletoe.htm">serve as a peace offering</a> and protect against poison. About poison: Mistletoe has a reputation as a poisonous plant. While the European species <a href="https://doi.org/10.5811/westjem.2012.8.12572">Viscum album is reportedly toxic</a>, <a href="https://doi.org/10.3109/15563659609013810">American mistletoe is not deadly</a>. Better to keep it away from little kids and pets, though, and if you are concerned, stick with artificial mistletoe for decorative purposes. Mistletoe is an important part of the ecosystem in the places where it grows in North America. Lots of birds rely on mistletoe berries as a food source, as do elk, deer, squirrels, chipmunks and even porcupines, which will also eat the leaves when other fresh foliage is scarce. Tangled clumps of mistletoe, traditionally referred to as witches’ brooms, provide nesting sites for birds, including spotted owls and Cooper’s hawks, and other animals. Three kinds of butterflies in the U.S. are entirely dependent on mistletoes. And it’s also an important nectar and pollen plant for honey bees and other native bees. So this parasitic plant plays a valuable role in both ecosystems and human traditions. If it grows near you, enjoy it because you probably wouldn’t be able to completely get rid of it anyway. And at Christmastime, it just may come in handy. Image credits: Getty Images This article originally appeared on <a href="https://theconversation.com/mistletoe-famous-for-stolen-holiday-kisses-is-a-parasite-that-steals-water-and-nutrients-from-other-plants-173555" target="_blank" rel="noopener">The Conversation</a>.

Home & Garden

7 silent signs your hair is desperate for certain nutrients

Nutrition for healthy hair If you’re running low on key vitamins, your health – and especially your hair – could suffer. In fact, different hair issues such as shedding and dry scalp could thanks to specific nutrients you’re missing. Here’s what you need to know to keep your locks healthy. Your hair is shedding like crazy Ever take a shower and find yourself amazed at the amount of hair in the drain? While it’s normal for healthy hair to lose a few strands post-wash (up to 100 a day), excessive shedding could indicate something else is going on. (Post-pregnancy is a common time to shed hair, and that’s normal). Dermatologist, Dr Paradi Mirmirani, explains nutritional deficiencies could be at play, as well as other underlying medical issues, so a visit to your doc is recommended. “In addition to being testing for thyroid disease and anaemia, your physician may check for certain vitamin and/or mineral deficiencies, including a vitamin D deficiency,” she adds. Your hair is dry For hair that remains dry year-round, the solution may be healthy fats, says dietitian, Megan Faletra. These are vital to your diet because they promote healthy skin and a healthy scalp, which gives life to your strands. “Think about supporting the health of your hair by supporting your skin and scalp with an abundance of healthy fats such as avocado, olive oil, and salmon into your diet.” Your hair looks dull Blame it on missing your touch-up appointment with your colourist or poor weather that encourages hat hair, but you might glance in the mirror and see hair that you wish was shinier. Nutritionist, Kaleigh McMordie, explains dull-looking hair that lacks vibrancy could be an indication you need more healthy fats to add shine and body. “Omega-3 fatty acids and monounsaturated fats are important for overall health, but dull hair could be a sign you aren’t getting enough. Load up on salmon, avocado, flaxseeds, chia seeds, and nuts,” she suggests. Your hair is brittle When your hair dries post-shower while you’re running around checking off to-do list items, you shouldn’t tuck a strand behind your ear and hear a crunch. Though everyone’s locks need a little moisture from time to time, a super brittle texture could be a sign of a zinc and/or an iron deficiency, according to integrative general practitioner, Dr Tania Dempsey. “Zinc and iron are important for keratin production so not having enough of these can lead to changes in the structure of hair,” she explains. “Zinc can be taken alone or with a mineral formula including iron. You can add foods that are high in zinc like beef, pumpkin seeds, and lentils to your diet, too.” Your scalp is dry Find yourself resisting the temptation to scratch an itch in the middle of an important meeting because your scalp is so dry? Or, does it flake when you reach for a quick scratch? These are all signs you’re in need for omega 3s and omegas 6s, according to Dr Dempsey. As she explains, these essential fatty acids are important for the health of the follicles and they bring moisture to your hair and scalp. To up your intake of these, eat more flaxseeds, sunflower seeds, fish, or take fish oil supplements. Your hair is super thin If your hair happens to fall on the thinner side, you might not notice when it gets even scanter. But when your hair becomes thin throughout, McMordie says it could be an indication you’re in need of extra protein. “Hair cells, just like every other cell in the body, are made up of amino acids, which are the broken down form of protein, so if you aren’t getting enough, you may start to lose more hair than normal,” she explains. To ensure your hair is full and bountiful, she recommends consuming adequate protein by consuming fish, eggs, poultry, beef, and dairy. And if you’re vegetarian or vegan, nuts, beans, and whole grains are also good sources of protein. Your hair is greying prematurely Even if your parents didn’t find that pivotal first grey strand until they were near their 40s, you can start the ageing process earlier or later. Genetics might play a part, but in some rare cases, McMordie says the loss of pigment in hair at a young age can indicate a copper deficiency. Though it’s a trace mineral that doesn’t require much consumption, she suggests adding more mushrooms, sesame seeds, and seaweeds to fight back against the process. A supplement that’s specifically formulated for your hair is also a smart idea. Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/beauty/hair-and-nails/7-silent-signs-your-hair-is-desperate-for-certain-nutrients" target="_blank" rel="noopener">Reader's Digest</a>.

Beauty & Style

Nutrient supplements do no good, may do harm

<div class="copy">The only vitamins that help are the ones you get from food, a new study suggests.</div> <div class="copy"> Researchers at Tufts University in the US find that vitamin and mineral supplements are at best a waste of money, and at worst are correlated with increased mortality rates. </div> <div class="copy"> The study, led by nutrition specialist Fang Fang Zhang and <a href="https://dx.doi.org/10.7326/M18-2478">published</a> in the journal Annals of Internal Medicine, finds that adequate intakes of vitamin K and magnesium are associated with lower all-cause mortality rates, but the findings hold true only for intake from food sources, not from vitamin supplements. On the other hand, excess calcium intake, including from supplements, was linked to a higher rate of cancer mortality. Vitamin D supplement intake for individuals with no vitamin D deficiency was linked to higher all-cause mortality rates. “As potential benefits and harms of supplement use continue to be studied, some studies have found associations between excess nutrient intake and adverse outcomes, including increased risk of certain cancers,” Zhang says. “It is important to understand the role that the nutrient and its source might play in health outcomes, particularly if the effect might not be beneficial.” The study is based on data from 27,725 adults who had answered a range of health and nutrition questions and completed at least one 24-hour food log for the US National Health and Nutrition Examination Survey between 2006 and 2011. More than half of the participants had used at least one dietary supplement within the previous 30 days, with over 38% using a multivitamin or mineral product. Supplement users were more likely than the rest of the population to get nutrients through their food. They were also disproportionately older, wealthier, whiter, more educated, physically active, and female. They were less likely to smoke, drink heavily, or be obese. In other words, they were people with the resources and inclination to take care of their bodies. “Our results support the idea that, while supplement use contributes to an increased level of total nutrient intake, there are beneficial associations with nutrients from foods that aren’t seen with supplements,” said Zhang. “This study also confirms the importance of identifying the nutrient source when evaluating mortality outcomes.” Image credit: Shutterstock This article was originally published on <a rel="noopener" href="https://cosmosmagazine.com/health/nutrient-supplements-do-no-good-may-do-harm/" target="_blank">cosmosmagazine.com</a> and was written by Samantha Page. </div>

Retirement Life

Have you gone vegan? Keep an eye on these 4 nutrients

There are <a href="https://veganuary.com/au/why/">many reasons</a> people go vegan, from wanting to be healthier, to reducing their environmental footprint, to concerns about animal welfare. No matter what the reason, many people find it difficult to meet the <a href="https://www.nrv.gov.au/nutrients">nutrient intake targets</a> for specific vitamins and minerals while on a vegan diet. These include vitamin B12, iron, calcium, and iodine. Here’s how to make sure you’re getting enough of these vitamins and minerals while following a vegan diet. 1. Vitamin B12 <a href="https://www.nrv.gov.au/nutrients/vitamin-b12">Vitamin B12</a>, or cobalamin, is essential for making red blood cells, DNA (your genetic code), fatty acids located in <a href="https://en.wikipedia.org/wiki/Myelin">myelin</a> (which insulate nerves), and some neurotransmitters needed for brain function. Vitamin B12 is stored in the liver, so a deficiency probably won’t happen in adults in the short term. Symptoms of B12 deficiency Symptoms of vitamin B12 <a href="https://www.healthline.com/health/vitamin-b12-level">deficiency</a> include tiredness, lethargy, low exercise tolerance, light-headedness, rapid heart rate or palpitations, bruising and bleeding easily, weight loss, impotence, bowel or bladder changes, a sore tongue, and bleeding gums. Other <a href="https://www.nrv.gov.au/nutrients/vitamin-b12">symptoms related to the nervous system</a> include a loss of sensation in the hands or feet, problems related to movement, brain changes ranging from memory loss to mood changes or dementia, visual disturbances, and impaired bowel and bladder control. Testing for B12 deficiency Your doctor may request a <a href="https://www.healthdirect.gov.au/vitamin-b12-test">blood test</a> to check your vitamin B12 status and determine whether indicators are in the <a href="https://www.labtestsonline.org.au/learning/test-index/vitamin-b12">healthy range</a>. Vegan food sources of B12 Vitamin B12 is <a href="https://www.nrv.gov.au/nutrients/vitamin-b12">abundant in animal foods</a> including meat, milk and dairy products. For vegans, plant sources of vitamin B12 include some algae and plants exposed to bacterial action or contaminated by soil or insects. While traces of vitamin B12 analogues can be found in some mushrooms, nori or fermented soy beans, more reliable sources include vitamin B12-supplemented soy or nut “milks”, or meat substitutes. Check the nutrition information panel on the label for the the B12 content. <a href="https://www.nrv.gov.au/nutrients/vitamin-b12">Crystalline vitamin B12</a> added to these products can boost the B12’s absorption rate to a level similar to that from animal products. 2. Calcium <a href="https://www.healthdirect.gov.au/calcium">Calcium</a> is needed to develop and maintain the skeleton bones, and is stored in the teeth and bones. It is also essential for heart, muscle and nerve function. Testing for calcium deficiency Low calcium intakes are associated with <a href="https://www.osteoporosis.org.au/what-it">osteoporosis</a> or “brittle bones” and a higher risk of bone fractures. A <a href="https://www.osteoporosis.org.au/diagnosis">bone scan is used</a> to measure bone density, with <a href="https://www.healthdirect.gov.au/osteoporosis-diagnosis">osteoporosis diagnosed</a> when bone density is low. Both low calcium intakes and low vitamin D levels increase the risk of osteoporosis. Check your bone health using the <a href="https://www.knowyourbones.org.au/">Know Your Bones online quiz</a>. Vegan food sources of calcium Although the richest sources of calcium are milk and milk-based foods, vegans can get calcium from tofu or bean curd, some fortified soy or nut beverages, nuts, seeds, legumes, and breakfast cereals. Calcium needs can be higher for vegans and vegetarians due to the relatively high <a href="https://en.wikipedia.org/wiki/Oxalic_acid">oxalic acid</a> content of foods such as spinach, rhubarb, beans, and the high <a href="https://en.wikipedia.org/wiki/Phytic_acid">phytic acid</a> content of seeds, nuts, grains, some raw beans, and soy products. These specific acids can lower the calcium absorption from these foods by 10-50%. In a <a href="https://www.ncbi.nlm.nih.gov/pubmed/24667136">study of calcium intakes of 1,475 adults </a>, vegans were below national recommendations and had lower calcium intakes compared with vegetarians, semi-vegetarians, pesco-vegetarians, and omnivores. 3. Iodine <a href="https://www.nrv.gov.au/nutrients/iodine">Iodine</a> is needed to make thyroxine, a thyroid hormone used in normal growth, regulation of metabolic rate, and development of the central nervous system. <a href="https://www.healthdirect.gov.au/iodine">Iodine</a> is concentrated in the thyroid gland. Symptoms of iodine deficiency <a href="https://www.thyroidfoundation.org.au/Iodine-Deficiency">Iodine deficiency</a> can lead to the enlargement of the thyroid gland, a <a href="https://www.healthdirect.gov.au/goitre">goitre</a>, or hypothyroidism. <a href="https://www.thyroidfoundation.org.au/Iodine-Deficiency">Symptoms of hypothyroidism</a> include lethargy, tiredness, muscular weakness, feeling cold, difficulty concentrating, poor memory, weight gain, depression, facial puffiness, hair loss, dry skin, constipation, and slower heartbeat. In women, iodine deficiency can increase risk of miscarriage and stillbirth, and congenital anomalies, including mental retardation and <a href="https://en.wikipedia.org/wiki/Congenital_iodine_deficiency_syndrome">cretinism</a>. Testing for iodine deficiency Your iodine status can be assessed by a range of tests, including thyroid hormones in your blood, the size of your thyroid gland, or the presence of a goitre. Talk to your doctor about these tests. Vegan food sources of iodine The <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/iodine">iodine content of food</a> depends on the iodine content of plants, which in turn depends on soil iodine content. When soil content is low, iodine may need to be supplemented. Major sources of iodine are seafood, dairy products, and eggs. For vegans, iodised salt, commercial bread made using iodised salt, fortified soy or nut milks (check the product label) and seaweed are important. Substances called goitrogens, which are found in <a href="https://en.wikipedia.org/wiki/Brassica">brassica vegetables</a> – including cabbage, broccoli and Brussels sprouts, sweet potato and maize – can interfere with the production of thyroid hormones. 4. Iron <a href="https://www.nrv.gov.au/nutrients/iron">Iron</a> is needed to make <a href="https://en.wikipedia.org/wiki/Hemoglobin">haemoglobin</a> in red blood cells, which carries oxygen around your body. Iron is <a href="https://www.healthshare.com.au/factsheets/12147-iron-deficiency/">also needed for the production of energy</a> in your muscles, and for concentration and a healthy immune system. Symptoms and testing for iron deficiency and anaemia Not having enough iron leads to <a href="https://www.healthdirect.gov.au/iron-deficiency">iron deficiency</a>, and is associated with reduced work capacity, impaired brain function, lower immunity, and delayed development in infants. The first stage of iron deficiency is referred to as <a href="https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/iron-deficiency-adults">low iron stores</a> and your doctor may refer you for a <a href="https://www.healthdirect.gov.au/iron-studies">blood test</a> to check your iron status. Vegan food sources of iron In Australia and New Zealand, the biggest contributors to iron intake are wholegrain cereals, meats, chicken, and fish. The amount of iron absorbed from food depends on a person’s iron status (with those who are iron-deficient absorbing more), as well as the iron content of the entire meal, and whether iron is haem (from animal foods) or non-haem iron from plant sources such as grains and vegetables. Although iron from plant sources is less able to enter the body, you can boost your absorption by adding lemon or lime juice (citric acid) or other vitamin C-rich vegetables and fruits, which convert non-haem iron to a form than is better absorbed. Take care with food components that inhibit absorption of both haem and non-haem iron, including calcium, zinc and phytates in legumes, rice and other grains, and <a href="https://foodwatch.com.au/blog/super-foods/item/top-100-polyphenols-what-are-they-and-why-are-they-important.html">polyphenols</a> and vegetable proteins that can inhibit absorption of non-haem iron. Long-term vegans will also need to keep an eye on levels of <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-d">vitamin D</a>, <a href="https://www.heartfoundation.org.au/news/omega-3-fatty-acid-the-importance-of-fat-in-a-healthy-diet">omega-3 fat</a> and <a href="https://www.betterhealth.vic.gov.au/health/HealthyLiving/protein">protein</a>. A good strategy is to check in with your GP periodically to review your health and well-being, and an <a href="https://daa.asn.au/find-an-apd/">accredited practising dietitian</a> can check whether you’re getting all the nutrients you need. Written by Clare Collins. Republished with permission of <a href="https://theconversation.com/have-you-gone-vegan-keep-an-eye-on-these-4-nutrients-107708">The Conversation.</a>

Food & Wine

The number one nutrient you need to prevent stroke

When it comes to preventing stroke, we’re usually told our best bet is to control our blood pressure, avoid smoking, eat healthy and be active. But in addition to this advice, according to a new study, there’s something else we could be doing to prevent a stroke – increase our potassium intake. <a href="http://www.einstein.yu.edu/news/releases/1039/potassium-rich-foods-cut-stroke-death-risk-among-older-women/" target="_blank">A recent study</a> of over 90,000 women between the ages of 50 and 70 from the Albert Einstein College of Medicine in New York found that those with high levels of potassium in their diet had a 12 per cent lower risk of stroke in general and 16 per cent lower risk of ischemic stroke. In women who didn’t suffer hypertension (high blood pressure), the benefit was even greater, reducing general stroke risk by 21 per cent and ischemic by 27 per cent. Researchers have previously linked high potassium intake with lower blood pressure, which may explain the reduced risk of stroke, but this study was the first to show that potassium itself reduces stroke risk. “We think the beneficial effects act through other pathways, beyond the effects on blood pressure,” lead author, epidemiologist Dr Sylvia Wassertheil-Smoller. “Our findings give women another reason to eat their fruits and vegetables. They're good sources of potassium, and potassium not only lowers postmenopausal women's risk of stroke, but also of death.” While it may be the nutrient’s poster fruit, potassium can be found in more than just banana. Potato, watermelon, leafy greens (think spinach and kale), beans, milk, yoghurt, pistachios, salmon, chicken breast and more also contain high levels of potassium. The Australian and New Zealand governments recommend a daily potassium intake of 3,800mg for men and 2,800 mg for women.

Caring

Can chopping your vegetables boost their nutrients?

Duane Mellor is a Senior Lecturer at Coventry University. Ekavi Georgousopoulou is a Research Associate at the University of Canberra. Nenad Naumovski is an Assistant Professor in Food Science and Human Nutrition at the University of Canberra. We all know <a href="https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf" target="_blank">eating vegetables</a> is a good way to improve health. And for many years the focus has been on just <a href="http://www.abc.net.au/health/thepulse/stories/2011/09/08/3308919.htm" target="_blank">eating more vegetables</a>, be it fresh, frozen or tinned. But what if there was a quicker and easier way to get more benefit from our vegetables? Can the way we prepare vegetables boost their nutrition? Does tearing or chopping your lettuce makes any difference? And if we chop, does it matter what type of knife we use? For a long time, we’ve believed tearing vegetables, especially salad leaves, is the best way to preserve their nutrients. The idea is that tearing leaves disrupts the cells of the plant less than chopping. Chopping slices straight through cells allowing their contents to spill out. This means nutrients, especially minerals such as potassium can <a href="http://search.proquest.com/openview/76c92b4387f8c383140b1c9869572817/1?pq-origsite=gscholar&cbl=36750" target="_blank">leak away</a>. But it’s not all bad news for chopping. It has several other effects on vegetables, some of which may be beneficial, at least in theory. Cutting boosts polyphenols Vegetables contain a wide range of <a href="http://ajcn.nutrition.org/content/78/3/517S.short" target="_blank">bioactive compounds</a>, a term that extends beyond their nutrients, like vitamin C and potassium, to include the <a href="http://journals.lww.com/nutritiontodayonline/Abstract/2017/03000/Exploring_Possible_Health_Effects_of_Polyphenols.4.aspx" target="_blank">polyphenols</a>. These compounds are only found in plants and have various <a href="http://www.sciencedirect.com/science/article/pii/S1360138506003141" target="_blank">roles</a>, including providing colour, acting as plant sunscreen against ultraviolet radiation and giving the plant a bitter taste, which discourages animals from eating it. Cutting some types of vegetables – notably celery, lettuce and parsnips – can <a href="http://www.sciencedirect.com/science/article/pii/S0308814606002603" target="_blank">increase</a> their polyphenol content. There is logic in this. Cutting wounds the flesh of the vegetable and it responds by producing more polyphenols, helping defend the vegetable tissue from further damage. Similarly, if a grazing animal tasted these bitter compounds it may think twice before taking another bite. In theory, higher levels of polyphenols (say, from chopping) are better for our health. Polyphenols often make up a large proportion of what are described as “<a href="http://ajcn.nutrition.org/content/81/1/215S..full" target="_blank">antioxidants</a>”, which are thought to help support our body’s <a href="http://onlinelibrary.wiley.com/doi/10.1111/ijfs.13075/abstract" target="_blank">defences</a> against inflammation. But there’s a complication. After chopping comes <a href="https://www.scientificamerican.com/article/experts-why-cut-apples-turn-brown/" target="_blank">enzymatic browning</a>, the same chemical reaction that turns cut apples, potatoes and avocados brown. That’s thanks to the enzyme polyphenol oxidase breaking down the polyphenols, the very compounds you’re interested in. How about chopping and chilling? Refrigeration might help <a href="http://www.fruitandvegetable.ucdavis.edu/files/217061.pdf" target="_blank">slow the rate</a> of this browning reaction and so help preserve the potentially beneficial polyphenol content. This works as the cold temperatures in the fridge slow down the chemical reactions, which normally would breakdown the polyphenols. On the face of it, this sounds like a great idea: chop up your vegetables and chill them to slow down polyphenol loss (and to stop colour changes associated with enzymatic browning). But the very act of the vegetable producing polyphenols (say after chopping) often involves using up <a href="http://www.sciencedirect.com/science/article/pii/S0308814606002603" target="_blank">vitamin C</a>. So, nutritionally it could be a case of “robbing Peter to pay Paul” and there may not be any overall benefits. We also need to look at the actual levels of polyphenol changes brought on by chopping. Although chopping carrots boosts levels by nearly <a href="http://www.sciencedirect.com/science/article/pii/S0308814606002603" target="_blank">200 per cent</a>, carrots normally contain very small amounts of these compounds to start with. So, while there may be statistically more polyphenols produced after chopping, practically this increase is largely irrelevant. This is because the quantities in these chopped and chilled vegetables is still only modest, and is typically very <a href="https://www.ncbi.nlm.nih.gov/pubmed/17157175" target="_blank">poorly absorbed</a>. So, for most people the key message remains keep working towards eating at <a href="https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf" target="_blank">least five serves of vegetables per day</a>. It is less important if the veggies are chopped or shredded, as any benefits are too small to be significant. Chopping can affect taste and texture But chopping (and the rise in polyphenols that come with it) can alter a vegetable’s taste. This is because polyphenols have a slightly bitter taste, which <a href="https://theconversation.com/hate-vegetables-you-might-have-super-taster-genes-74428" target="_blank">not everyone likes</a>. Chopping can also affect a vegetable’s texture, as breaking up the cells releases other enzymes that can cause the structure of the product to breakdown and become soft and mushy. Refrigeration can slow this effect too. This is the case with basil, with many recipes recommending tearing rather than chopping or risk <a href="http://www.thekitchn.com/the-science-behind-bruising-yo-100988" target="_blank">bruising the basil</a> as it can alter flavour and texture. The tearing of the leaves, seems to damage fewer cells, so lower levels of enzymes are released, so less browning and damage can occur. Can different knives affect polyphenol loss? There is some suggestion that the type of knife may influence the breakdown of polyphenols and browning. A blunt knife potentially causes more damage to the cells, promoting polyphenol breakdown. So it might be better to use a sharp one. More significantly, the <a href="http://amg-v.com/copperpage.html" target="_blank">copper</a> in steel knives can help the polyphenol oxidase enzyme work, causing more rapid browning. So, a <a href="https://books.google.com.au/books?id=bWMWA1Mh0AsC&pg=PA272&lpg=PA272&dq=stainless+steel+knives+browning+vegetable&source=bl&ots=4HRL_I3XOt&sig=lFCm74Ul_Kv51oXWeif8vYQ2yjA&hl=en&sa=X&ved=0ahUKEwjvguyOrr7TAhUDJJQKHYJlDEAQ6AEIZTAN#v=onepage&q=stainless%20steel%20knives%20browning%20vegetable&f=false" target="_blank">ceramic</a> or plastic knife, could reduce this effect. Written by Duane Mellor, Ekavi Georgousopoulou and Nenad Naumovski. First appeared on <a href="/%20https:/theconversation.com/" target="_blank">The Conversation</a>.<img width="1" height="1" src="https://counter.theconversation.edu.au/content/75393/count.gif?distributor=republish-lightbox-advanced" alt="The Conversation"/>

Body

8 essential nutrients for healthy hair

As we age, it’s natural for hair to start thinning, become brittle and change texture. While we can’t necessarily stop this from happening altogether, simply adding a few hair-friendly nutrients can help your locks appear more luscious than ever. <ol> <li>Protein – Your hair is made of protein, therefore the more you eat, the stronger your hair will become. Protein deficiency can cause your hair to become dry, brittle and weak, or potentially lead to hair loss. Lean meats, eggs, legumes and nuts are all high in protein.</li> <li>Iron – Low levels of iron can lead to anaemia, which in turn can prevent the supply of nutrients to the follicle. This disrupts the hair growth cycle and can lead to hair loss. Leafy greens and red meat can provide you with your daily dose of iron.</li> <li>Vitamin C – Not only can this vitamin boost your immunity, but it also helps iron absorption and boosts production of collagen – the protein responsible for strengthening the scalp. To get some vitamin C, grab a handful of berries, eat an orange or enjoy some sweet potato.</li> <li>Omega-3 – Fatty acids like omega-3s provide the oils that keep our scalp and hair hydrated. Include oily fish, avocado, pepitas and walnuts in your diet to boost your omega-3 levels.</li> <li>Vitamin A – This vitamin is essential in the production of sebum, the naturally-occurring oily substance which acts as a conditioner and promotes a healthy scalp. Without sebum, dandruff and dry hair may become a problem. Orange- and yellow-coloured vegetables like carrot and pumpkin are particularly rich in vitamin A.</li> <li>Zinc and selenium – Zinc and selenium deficiencies can cause hair loss and dry out your scalp. Go for wholegrains, oysters, beef and eggs to get your fill of both.</li> <li>Vitamin E – Vitamin E is ideal for repairing sun damage to our hair, as well providing it with protection. Nuts are your best bet in upping vitamin E intake.</li> <li>Biotin – Eating too little biotin can make your hair brittle and dry. Boost your mane’s health with biotin-rich foods like wholegrains, liver, egg yolk, soy flour and yeast.</li> </ol> Tell us in the comments below, how do you keep your hair healthy and luscious? Related links: <a href="http://www.oversixty.co.nz/lifestyle/beauty-style/2017/03/reasons-why-your-hair-is-thinning/">4 reasons why your hair is thinning</a> <a href="http://www.oversixty.co.nz/lifestyle/beauty-style/2017/02/10-homemade-dandruff-cures/">Try these 10 dandruff remedies from your pantry</a> <a href="http://www.oversixty.co.nz/lifestyle/beauty-style/2017/02/hairstyling-tricks-for-thin-hair/">Hairstyling tricks for thin hair</a>

Beauty & Style

Migraines caused by a lack of this essential nutrient

Anyone who regularly suffers migraines can tell you just how painful and debilitating they can be, given there are very few effective treatments. However, researchers may have just found the reason why some people are more sensitive to these dreaded headaches than others, and the answer lies in your diet. Magnesium is a nutrient crucial for a number of health reasons, but particularly when it comes to supporting the nervous system, immunity and bone strength. And now, scientists believe there’s a strong link between low levels of magnesium and migraine risk. “Migraine is widely thought of as a disorder of brain excitability,” Dr Richard Lipton of the American Migraine Foundation told <a href="http://www.self.com/wellness/2016/08/magnesium-deficiency-migraines" target="_blank">SELF</a>. “That means that under the right circumstances, attacks can be triggered – drinking a lot of red wine, not getting enough sleep, a woman’s period – because the nervous system is sensitive. “The thought is that when levels of magnesium are low, that makes nerve cells more prone to release excitatory chemicals like glutamate and that might contribute to the state of brain excitability in general.” As a result of a more excitable brain, Dr Lipton says, our risk of migraine increases. To lower the chances of an attack, he recommends aiming for a magnesium intake of 500mg a day, whether through diet or supplements. Unfortunately, though you might be tempted to reach for the dark chocolate (which is high in magnesium), Dr Lipton warns chocolate can actually be a trigger for migraines. Instead, you should opt for sources like leafy greens, pepitas, almonds, avocados and figs. Tell us in the comments below, do you suffer migraines? What’s the most effective treatment you’ve found? Related links: <a href="/news/news/2016/08/103-year-old-secret-to-long-life/">103-year-old reveals her surprising secret to a long life</a> <a href="/news/news/2016/08/unhealthy-foods-that-are-actually-good-for-you/">5 “unhealthy” foods that are actually good for you</a> <a href="/news/news/2016/08/shocking-effect-of-a-bad-nights-sleep/">The shocking effect a bad night’s sleep can have</a>

News

Ease symptoms of arthritis with these 3 nutrients

By Amie Skilton, Naturopath and Educator for FX Medicine You know eating well makes you feel better overall, but if you have arthritis, consuming certain herbs, spices and nutrients can make a big difference to your symptoms, too. While arthritis is typically seen as a side-effect of getting older, it is in fact not a natural part of ageing. With symptoms like joint pain, stiffness, inflammation and loss of motion making it harder for people with arthritis to live a normal, active life and do the things they enjoy. While there isn’t a cure, a healthy lifestyle, including regular exercise, staying in shape, a balanced diet and research-backed nutritional supplements, goes a long way towards managing arthritis and improving quality of life. Here are the three key nutrients that make a difference: Curcumin The active compound found in the curry spice turmeric, curcumin has a claim to fame beyond just your favourite Indian dishes. As a potent anti-inflammatory, curcumin is a powerful ally against arthritis, which is often linked to inflammation, particularly in the case of rheumatoid arthritis, psoriatic arthritis, gouty arthritis and lupus. A 2013 meta-analysis from Iran’s Mashhad University of Medical Sciences revealed that people who took curcuminoids experienced a significant drop in their C-reactive protein levels - a key marker of inflammation in the body. The only issue with curcumin is its bioavailability, or the ease with which your body can absorb it, to reap the therapeutic benefits. The good news? A new method of manufacturing turmeric has led to a highly bioavailable product which allows curcumin to be absorbed up to 27 times the normal rate, maximising its anti-inflammatory potency. If you’re looking to include more curcumin in your diet, start by adding Turmeric to your curries, stir-fries and even drinks! It’s important to note that Turmeric needs to be taken with a fat, in order for your body to absorb the benefits, like coconut milk or oil. Chondroitin A substance that occurs naturally in your body, chondroitin is a key component of cartilage, the connective tissue that cushions joints. In supplement form, chondroitin sulphate is thought to help keep cartilage healthy by absorbing fluid and nutrients, as well as blocking enzymes that break down cartilage. In a recent University of Montreal study, chondroitin sulfate outperformed standard medication in reducing the long-term progression of knee osteoarthritis (OA). In the study, researchers tracked 194 people with knee OA over two years, dividing them into two groups: one group took chondroitin sulfate daily, the other took celecoxib (a medicine) daily. The results? While both treatments were equally effective at taming symptoms, only chondroitin was able to slow the progression of the disease, by reducing the loss of cartilage. One simple way to incorporate Chondroitin into your diet is by consuming bone broth, which is full of joint-nourishing chondroitin and glycosaminoglycans (a component of the natural lubricant in our joints!). Making your own bone broth from scratch, by using leftover meat bones, is not only a great way to use all of your scraps, but it also means that you can avoid buying supermarket chicken or beef stock, which often contains excess amounts of sugar, salt and additives. Fish oil Found in oily fish like tuna, salmon, sardines and mackerel as well as in supplements, omega-3 fats help reduce inflammation from arthritis, in turn helping to relieve joint pain and stiffness. In one Austrian study, people with moderate to severe rheumatoid arthritis who took fish oil daily had significantly fewer swollen and tender joint complains after 20 weeks, compared to those who were given a placebo. In some cases, taking fish oil can even reduce the need for non-steroidal anti-inflammatory drugs (NSAIDs). Research suggests the dose of fish oil needed to dampen down inflammation is 2.7 grams of omega-3s daily, so you may want to go for a high-dose or concentrated supplement, which will make it easier to hit this target. If you want to achieve this amount of omega-3s in your diet, you would need to eat almost 1.1kg of snapper per day- a lot of fish! Try incorporating fish into your diet at least 2-3 per week, and supplementing with one fish oil capsule per day. Related links: <a href="http://www.oversixty.co.nz/health/body/2015/12/6-signs-you-need-more-sleep/">6 signs you need more sleep</a> <a href="http://www.oversixty.co.nz/news/news/2016/01/side-sleeping-avoid-neurological-disease/">Your sleep position linked to diseases</a> <a href="http://www.oversixty.co.nz/news/news/2015/12/women-have-a-harder-time-sleeping-than-men/">Why do women have a harder time sleeping than men?</a>

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Millions of older people don’t get enough nutrients – how to spot it and what to do about it

Mistletoe – famous for stolen holiday kisses – is a parasite that steals water and nutrients from other plants

7 silent signs your hair is desperate for certain nutrients

Nutrient supplements do no good, may do harm

Have you gone vegan? Keep an eye on these 4 nutrients

The number one nutrient you need to prevent stroke

Can chopping your vegetables boost their nutrients?

8 essential nutrients for healthy hair

Migraines caused by a lack of this essential nutrient

Ease symptoms of arthritis with these 3 nutrients