Vitamin B6: the natural sleeping pill

January 20, 2011 By Leave a Comment

Are you having trouble sleeping, have skin problems, prone to getting regular colds and flus and feeling pretty down? It’s possible you’re not getting enough vitamin B6 (or B complex vitamins in general!)

Today we look at the next in line of the B vitamin complex. As with the other B vitamins, it cannot be stored in the body so daily intake through your food is essential! This special little vitamin supports more vital bodily functions than any other vitamin due to it’s major role as a coenzyme in macronutrient breakdown within the body.

Why do I need vitamin B6?

B6’s main function is the metabolism of carbohydrates, fats, and proteins. It is also responsible for the manufacture of hormones, red blood cells, neurotransmitters, enzymes and prostaglandins. Vitamin B6 is required for the production of serotonin, a brain chemical that controls our moods, appetite, sleep patterns, and sensitivity to pain.

Among its many benefits, vitamin B6 is recognised for helping to maintain healthy immune system functions, for protecting the heart from cholesterol deposits, and for preventing kidney stone formation. B6 is also effective in the treatment of carpal tunnel syndrome, premenstrual syndrome, night leg cramps, allergies, asthma and arthritis.

Where can I find it?

This super vitamin can be found in a number of food sources so should be pretty easy to come by, especially if you follow the Ignite Way of Eating. Common sources include meats, vegetables, nuts and bananas. Cooking, storage and processing can cause some losses of the vitamin but it is much more stable in vegetables than in animal products, so focus on your daily vegetable intake for your B6 needs.

How much should I have?

The recommended intake of B6 each day is 1 – 2 mg/day. Your requirement increases as you get older… kids only need 0.5 – 1 mg/day compared to a 50 year old male who needs at least 1.7 mg/day. The foods that contain higher amounts of B6 include carrots, chicken, eggs, fish, avocados, bananas.

What happens if I don’t get enough?

Common symptoms include depression, vomiting, anemia, kidney stones, dermatitis, lethargy and increased susceptibility to diseases due to a weakened immune system. Kids suffering from vitamin B6 deficiency can be anxious and irritable, and in extreme cases may develop convulsions. A deficiency of vitamin B6 can quickly lead to insomnia and problems in the functioning of the central nervous system.

What happens if I have too much?

B6 is one of the few vitamins that can be toxic to the body. Doses up to 500 mg per day are uncommon but safe, but doses above 2 grams per day can lead to irreversible brain damage unless under the treatment of your doctor. It is hard to reach these high levels of B6 through food alone, if you are taking supplements ensure the B6 content is not over 500 mg (it should be about 10 – 75 mg/day).

Supplementation

Supplemental B6 is used as a treatment for nausea, morning sickness and depression. Pregnant women have an increased need for supplemental vitamin B6, as do patients suffering from heart disease or those undergoing radiation treatment. People on high protein diets also require extra vitamin B6 because of the increased need to metabolise the higher levels of protein. Other groups who need to consider higher intakes of this vitamin include those taking antidepressants, amphetamines, oral contraceptives, and estrogen as these medications affect B6 levels.

So, all you need to remember is…

Eat some eggs, carrots, fish, chicken, banana or avocados everyday to ensure you are meeting your B6 requirements and you will stay happy, healthy and sleeping sweetly! And be aware if you take supplements not to exceed 500 mg/day…

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Vitamin B3 (Niacin): Improve your insulin response

January 6, 2011 By Leave a Comment

Did you have a few drinks over the festive season? Did you know that alcohol inhibit the action of a number of B complex vitamins!? It’s time to replenish your B vitamins, to have you feeling full of life and de-stressed… and next in line is B3, more commonly known as niacin.

Why do I need vitamin B3?

Vitamin B3 is involved in over 200 enzyme reactions and is essential for healthy skin, tongue and digestive tract tissues and the formation of red blood cells. It is essential for the production of various hormones including sex hormones, cortisone, thyroxin and insulin. Nicotinic acid is part of the glucose tolerance factor, a compound which enhances the body’s response to insulin (the hormone responsible for transporting glucose into cells and storing it in the liver and muscles). This vitamin also plays a role in repair of genetic damage after exposure to viruses and toxins as well as being required for normal brain and nervous system functioning.

Where can I find it?

Tryptophan is an amino acid (a protein building block) that can be converted to niacin in the body if there is enough iron, riboflavin and B6 available. Niacin and tryptophan rich foods include chicken, fish and beef. Fruits, vegetables and dairy products all contain some niacin, milk and eggs are good sources of tryptophan.

How much should I have?

The recommended intakes of this vitamin are 14 mg/day for women and 16 mg/day for men.

What happens if I don’t get enough?

Deficiency is known as pellagra and shows itself in it’s mild form as a slowing of the metabolism resulting in decreased tolerance to cold temperatures. The more severe form, seen mainly in developing countries, has much more obvious symptoms of diarrhea, dermatitis, and dementia, hyperpigmentation, thickening of the skin, inflammation of the mouth and tongue, digestive disturbances, amnesia, delirium, and eventually death, if left untreated. Niacin deficiency is common in alcoholics.

What happens if I have too much?

Doses in excess of 1000 mg of nicotinic acid can produce flushing of the skin, intense itching, headaches, tingling and burning, severe heartburn, nausea, vomiting, abnormalities of glucose metabolism, and eye problems such as blurred vision. More than this can cause liver damage, but it is rare to experience toxicity from food alone… supplementation is where we have to be careful.

Supplementation

Due to this vitamin being so readily available from food sources, supplementation in Australia is not common. It is used for alcoholics suffering from pellagra and is included in B complex multivitamins.

So, all you need to remember is…

Variety in your diet is key to ensuring you are getting all of your micronutrients. For niacin, the main focus is on animal foods with smaller amounts being found in fruit and veggies. Check out some of our recipes for more ideas to ensure you’re meeting your B vitamin needs!

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Vitamin B2: Riboflavin

December 23, 2010 By Leave a Comment

Why do I need vitamin B2?

Vitamin B2, also known as Riboflavin, is the next water soluble vitamin we’ll be looking at and in the same way as vitamin B1, it cannot be stored in the body and needs to be replenished everyday through your food intake. This vitamin is used to help convert carbohydrates and fats into energy, to maintain the linings of cell membranes within the digestive and respiratory systems. B2 is also required for the vital task of activating another of the B vitamins (B6 or pyridoxine). A couple of other roles include assisting in the formation of red blood cells, anti-body production, cell growth and the adrenal glands.

This vitamin is also used in the treatment of skin disorders like eczema, dermatitis and acne as well as headaches and rheumatoid arthritis.

Where can I find it?

Foods that contain a good source of vitamin B2 include leafy green veggies, eggs, tomatoes, mushrooms, liver and kidney, oily fish, almonds, bananas, dairy foods and legumes. The richest sources are organ meats and foods derived from animals.

How much should I have?

The recommendation for vitamin B2 for men is 1.6 – 1.7 mg per day and for women is 1.2 – 1.3 mg per day. The richest sources of B2, like fish, eggs, organ meats and leafy vegetables, contain about 0.1 mg per 100 g serving, so as you can see we need to make sure we have a lot of variety in the food that we eat so we can get enough of the vitamin!

What happens if I don’t get enough?

Deficiency of vitamin B2 shows itself through the following symptoms: cracks and sores in the corners of the mouth, eye disorders, inflammation of the mouth and tongue and skin disorders.

What happens if I have too much?

Toxicity of vitamin B2 is very rare because if we eat too much of it, the body gets rid of it through the urine due to its water soluble nature. Some reactions that have been noted in people taking supplements in very high doses include itching, numbness, burning or prickling sensations, and sensitivity to light. Excess riboflavin removed from the body in the urine causes it to become bright yellow in color, which many people notice when they take B vitamin supplements.

Supplementation

Supplemental vitamin B2 is normally taken as a B vitamin complex, but as long as you’re consuming plenty of vegetables, eggs, fish and/or meat everyday you should be getting enough riboflavin into the body and not need to take additional synthetic sources.

So, all you need to remember is…

Vitamin B2 is really important for efficient break down of the food we eat into energy for the body to use, as well as keeping us headache free and keeping our skin healthy. Be sure to eat plenty of vegetables everyday as well as a few of the protein sources like eggs, fish, meat or dairy foods and you’ll definitely reach your riboflavin quota…

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The Water Soluble Vitamins: Vitamin B1

December 9, 2010 By Leave a Comment

Vitamin K finished off the fat soluble vitamin series last fortnight. Today we will start with the water soluble vitamins, so called because they dissolve easily in water and are absorbed in the intestine during digestion. The water soluble vitamins are not stored in the body, but are readily excreted through the urine resulting in the need for daily intake of these vitamins from food and/or multivitamin supplementation.

Why do I need vitamin B1?

B1, also known as thiamine, is important for in the breakdown of macronutrients (protein, carbohydrate and fat – you should all know these by now from the wonderful 4 week intensives!) in the body, especially converting carbohydrates and fat into energy. Every cell in the body needs this vitamin to be able to function properly, so it’s pretty important.

Where can I find it?

Foods that contain a good source of thiamine include egg yolks, fish, lean meats, nuts, avocado, legumes and yeast. The majority of colourful veggies and dairy contain smaller amounts of the nutrient but if consuming a diet high in fruit and veg, you’ll have no problem meeting the daily requirements. Whole grains and brown rice are also a good source of thiamine but we encourage our clients to decrease their intake of processed carbohydrates for optimum health. A high carbohydrate diet actually increases the requirement for thiamine as do antibiotics and oral contraceptives as they decrease the amount absorbed by the body.

How much should I have?

The recommendations for vitamin B1 are 0.8 mg per day for women and 1.1 mg per day for men. If you’re eating plenty of fruit at veg for lunch and dinner, as well as a little dairy here and there with your lean meats, nuts, fish and eggs you’ll definitely be meeting your vitamin B1 needs!

What happens if I don’t get enough?

Deficiency shows itself through the following symptoms: depression, poor memory, muscle weakness and stiffness, nerve tingling, burning sensation and numbness, tiredness, headache, loss of appetite and nausea. It can be caused by rapid weight loss with calorie restricted diets so make sure you follow the Ignite way of Eating to ensure you’re getting plenty of vitamin B1 rich foods into your diet!

What happens if I have too much?

Toxicity of vitamin B1 is rare due to it being a water soluble vitamin, but there have been a few cases of overdose in people who have B1 injections, but nothing to worry about if you’re just having the vitamin orally. Go for gold with you B1!

Supplementation

Supplemental thiamine can be useful in circumstances where vegetable and grain intake is low, especially in those with high alcohol consumption. It has a number of benefits in those with medical problems, such as improving glucose tolerance in diabetics. If choosing to take supplements make sure you choose a B vitamin complex to ensure you’re getting a balance of all the B vitamins.

So, all you need to remember is…

Vitamin B1, or thiamine, is an important part of just about every cellular reaction in the human body. It helps the body absorb food, normalises brain and nervous system function, helps to prevent constipation and fluid retention and even plays a part in preventing aging and depression. To reap the benefits, make sure that you are eating enough vitamin B1 from plenty of colourful fruit and vegetables, lean meats, fish, nuts and seeds, and poultry. All you need to do is follow the Ignite Way of Eating!

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Fish and Prawns With Mango and Macadamias

December 6, 2010 By Leave a Comment

Serves 4

Ingredients:
12 Australian Green King Prawns
4 Barramundi Fillets
Olive Oil
Salt and Pepper

Salsa:
1 Mango
½ cup roasted macadamia nuts, halved
½ small red onion, finely diced
Juice of 1 lime
1 small red chilli, seeded and finely chopped
1tsp finely grated ginger
1tbs fresh coriander leaves
Freshly ground pepper to taste

Instructions:
Peel prawns, leaving tails intact. Brush fish and prawns with olive oil and season to taste. Heat a non-stick frying pan over medium-high heat.

Combine mango, macadamias and onion in a bowl. Mix lime juice, chilli and ginger together, pour over mango and toss through.

Cook prawns and fish for 2-3 minutes each side until golden and just cooked through. When cooked, put fish and prawns on plate and top with salsa, garnish with coriander leaves.

Note: You can also cook the prawns and fish on the BBQ for an outdoor summer lunch.

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Vitamin D: The suns secret ingredient!

October 28, 2010 By 4 Comments

Today we continue on with the fat soluble vitamins, namely vitamin D. This special little vitamin has become very popular recently with a lot more public exposure and I’m going to make sure you understand why it is so important…

Why do I need vitamin D?

Vitamin D is essential for the body to absorb calcium to ensure normal growth and repair of bones. Together calcium and vitamin D are involved in preventing the development of osteoporosis in older adults.

It also plays an important role in brain function, supporting the immune system and reducing inflammation within the body (very important! See this article on inflammation and the domino effect).

Where can I find it?

The main source of vitamin D is from the sun, only a limited number of foods contain this vital nutrient and foods that do contain it generally only have small amounts. Some good food sources include the flesh of fish (such as salmon, tuna, and mackerel) and fish liver oils. There are also a number of foods that have vitamin D added to them, such as fortified juices and dairy foods but we’re encouraging you not to eat too much of these foods so try to get your vitamin D from cod liver oil or the sun.

It is recommended that we need about 5-30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen to give us enough exposure to UV light for the conversion to vitamin D within the body. But obviously it’s important to be aware of not getting too much exposure as we all know that UV light is carcinogenic and responsible for most skin cancer.

How much should I have?

Both men and women from birth up to the age of 50 need 200 IU/5 mcg per day. To put this into perspective a large can of tuna provides you with about 150 IU of vitamin D, whereas the yolk of an egg only provides 25 IU. People with darker skin will need more exposure to the sun because the higher amount of melanin pigment reduce the skins ability to produce the vitamin.

What happens if I don’t get enough?

Deficiency in kids leads to rickets, and osteomalacia in adults, both bone deformities that are hard to reverse the effects of.

What happens if I have too much?

Too much vitamin D can lead to an over absorption of the minerals calcium and phosphorus, but there has not been much human research into this and toxicity levels are much higher than the recommended intake, so over exposure to vitamin D is quite rare.

Supplementation

I take one vitamin D supplement every morning, especially during winter months and times where I’m not able to get out in the sun often enough, just to ensure I’m getting enough. They’re not that expensive and definitely worth the investment to help prevent bone deformities and breakdown later in life as well as helping with brain function and keeping your immune system in check.

So, all you need to remember is…

Get out in the sun for 10 to 15 minutes a few times a week and make sure you eat the skin of your oily fish with a few egg yolks here and there to ensure you’re getting your vitamin D intake to keep you fighting fit and feeling good!

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Seared Fish with Chilli & Garlic

October 4, 2010 By 4 Comments

This is a great recipe that I got from Darren last week that I just need to share with you.

“Here is a recipe that I cooked up last night. It was yum!
I didn’t use the recommended 125mL of olive oil but it still swallowed a bit of oil. I also cooked the fish in the pan on the chilli mixture rather than separate. And used dory fillets as the fish.”


Ingredients
serves 6

125ml (1/2 cup) olive oil
1 large red onion, halved, thinly sliced
2 large fresh red chillies, thinly sliced
1 stem lemon grass, pale section only, thinly sliced
4 garlic cloves, thinly sliced
3.5cm-piece fresh ginger, peeled, cut into matchsticks
60ml (1/4 cup) water
1 tbsp soy sauce
2 tsp caster sugar (optional)
2 tsp fresh lime juice
800g skin-on white fish fillets (such as snapper) or 140-150g per person
Fresh coriander sprigs, to serve

Method

Heat half the oil in a small saucepan over medium-low heat. Add the onion and cook, stirring often, for 3-4 minutes or until the onion starts to soften.

Add chilli, lemon grass, garlic and ginger. Cook for 2 minutes or until aromatic. Add the water, soy sauce, sugar (optional) and lime juice. Cook, shaking the pan, for 1 min. Season with salt and pepper. Cover to keep warm.

Pat fish dry with paper towel. Heat remaining oil in a large, heavy-based frying pan over high heat. Add half the fish, skin-side down. Cook for 2 minutes. Turn and cook for 2 minutes or until golden and cooked through. Transfer to a serving platter. Repeat with remaining fish, reheating the pan between batches.

Top the fish with the chilli mixture and coriander to serve.

You can choose to follow the recipe or give Darren’s one pan recipe a go……

Enjoy with a lovely green  salad.

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Mexican baked fish with chilli and lime

August 16, 2010 By Leave a Comment

I received this recipe from one of our clients, these are his words.

“Elissa just brought over a huge Barramundi fillet caught wild recently in Northern Australia by her family’s fishing business and I dominated in the kitchen with this:”

4x180g thick white fish fillets, e.g. snapper, blue eye, barramundi
½ tsp salt
1 tbsp lime juice
2 tbsp olive oils
1 onion, finely sliced into rings
1 garlic clove, finely sliced
400g fresh or tinned tomatoes, chopped
1 red capsicum
150ml water
1 tsp sugar (can be left out)
2 tbsp lime juice
10 green olives, pitted
1 tbsp salted capers, rinsed
1 fresh green chilli, sliced
Fresh coriander for serving

Method
Rub the salt and lime juice into the fish fillets and set aside for 10 minutes.
Heat the oven to 200C. Heat the oil in a non-stick frying pan, and cook the onion for 10 minutes until soft and pale. Add the garlic and cook for 1 minute. Add the tomatoes, capsicum, water, salt, pepper, sugar (if used), lime juice, olives, capers and chilli, then cook for 10 minutes.
Heat 1 tbsp olive oil in a non-stick frying pan and sear the fish over high heat, skin-side down, for 1 minute.
Place skin-side up in an oiled baking pan/dish and spoon the sauce on top. Bake for 15 minutes or more, depending on thickness. Scatter with coriander and serve with salad.
Serves 4

While this beautiful dish traditionally is served with coriander rice I recommend you replace the rice with a fresh salad that includes coriander or make cauliflower rice.

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