In the article written for the Cambridgeshire LUPUS UK group (which can be found free to download in the free resources section) I wrote about the potential benefits of antioxidant nutrients to lupus sufferers.     Inflammation is linked to the production of free radicals, destructive chemicals, which cause oxidative stress in the body. Studies have shown that omega 3 fats may be useful in lupus sufferers by reducing the amount of oxidative stress in the body. Inflammation is also linked to depression, there is a lot of strong evidence that EPA and DHA (potent anti-inflammatory omega 3 fats) are highly beneficial in treating depression, and as mentioned earlier depression and low mood is common in lupus. For more information and references on this please see my Research Review available here:   Free radicals can attack cells and cell membranes causing further inflammation, depression, sun damage and heart disease. There are a variety of antioxidants in food which can quench the production of these free radicals and hence may be useful to reduce inflammation and damage in lupus sufferers. Vegetables, fruits and spices such as ginger, turmeric, chilli peppers and garlic are rich sources of antioxidants (such as certain vitamins and flavonoids or plant chemicals). Certain minerals such as magnesium and zinc are also antioxidant and anti-inflammatory. A diet rich in vegetables, fruits, nuts/seeds, beans/pulses and unprocessed wholegrains will go far in providing the body with an array of antioxidants. Again, I write more about this in my research review….

There is often chocolate floating around the house at Christmas time.  I would recommend trying raw chocolate – I have a few squares on most days.  AT Christmas it helps me to relax from all the busy hustle and bustle that goes on around this time of year.   A scientific research study that took place in 2009 found that dark chocolate may be useful in reducing emotional stress (1). The study was small and preliminary but very interesting. The participants involved in the research were first tested using a specialized, validated, psychological questionnaires to see if they had low or high anxiety levels. They were then given 40g of dark chocolate daily for two weeks. Blood and urine samples were collected 3 times during the study – at the start, middle and end. The samples were rigorously tested to see whether various measures of body chemistry of the individuals were changed by the chocolate eating.   Interestingly the participants with higher anxiety traits showed a distinct change in their metabolic (bodily chemical processes) profiles when eating the dark chocolate. Dark chocolate was, amongst other things, found to reduce the urine levels of the stress hormone cortisol as well as other body chemicals related to stress. Dark chocolate was also found to partially normalise and correct stress-related differences in specific body chemistry levels. In conclusion the scientists suggest that the study provides strong evidence that a daily consumption of 40 g of dark chocolate daily during a period of 2….

ORAC stands for Oxygen Radical Absorbance Capacity – it is a complex high-tech method of measuring the antioxidant ability of different foods. Antioxidants are substances that can quench, or remove, destructive ‘free radical’ molecules in the body.  Free radicals are damaging oxidative agents which have been linked to cell damage, cancer, heart disease, depression, inflammation, sun damage and other conditions. Certain vitamins such as vitamin C and E act as antioxidants in the body, flavonoids and polyphenols, which are bioactive plant compounds, are also potent antioxidants and are found in large amounts in vegetables, fruits, tea, wine and spices such as ginger, turmeric and chilli peppers.  Antioxidant flavonoids are also found in cocoa and chocolate.  One of the reasons we are urged to include at least 5 portions of fruit and vegetables per day for health reasons is due to the antioxidants they provide the body. Different foods contain differing levels of antioxidant compounds and ORAC value helps to categorise those with the highest antioxidant capacity.  The so called ‘superfoods’ such as Acai berry, blueberries and pomegranates are generally referred to as ‘super’ due to their high antioxidant capacity.  Studies have now revealed that the ORAC value of raw cacao is much higher (per gram) than any of the other so called ‘super foods’ including Acai berries, strawberries, pomegranates, blueberries and cranberries.  Levels will vary depending on the variety of cacao bean or fruit and where it is grown – but a very recent analysis (1) found that the number….

Good quality dark chocolate (85% cocoa solids) is one of my favourite indulgences.  Two-three squares is enough to satisfy me.  I enjoy the complexity of flavours, the way it melts on my tongue and how it feels ‘special’.  Drinking black cocoa (just cocoa powder and boiling water) is also something I enjoy, many people find this bitter but to me the taste is intense and I don’t get the caffeine buzz and anxiety that coffee gives me.     Many studies have looked into the health benefits of dark chocolate, these benefits seem to be due to the flavonoids (bioactive plant compounds) that cocoa contains, many of which act as antioxidants in the body.   A study in 2009 found that dark chocolate may be useful in reducing emotional stress (1).  The study  was small and very preliminary but certainly interesting. The study participants were first tested using validated psychological questionnaires to see if they had low or high anxiety traits. They were given 40g of dark chocolate daily for two weeks. Blood and urine samples were collected 3 times during the study – at the start, middle and end. The samples were rigorously tested to see whether various measures of body chemistry of the individuals was changed by the chocolate eating and also to see whether specific processes of gut bacteria was altered.     Interestingly the participants with higher anxiety traits showed a distinct change in their metabolic (bodily chemical processes) profiles when eating the dark chocolate. Dark chocolate….

A healthy diet rich in fruit and vegetables (plant foods) has been previously linked to the prevention of many chronic diseases from heart disease to cancer and Alzheimer’s.  A study published in the British Journal of Nutrition (1) has found that “In the elderly, a diet rich in plant foods is associated with better performance in several cognitive abilities”.   The study aimed to examine the relationship between intakes of different plant foods and cognitive (mental function) performance in elderly individuals.  Over 2000 elderly people aged between 70 and 74 years old were involved.  The individuals completed a number of cognitive tests (including Kendrick Object Learning Test, Trail Making Test – part A, modified versions of the Digit Symbol Test, Block Design, Mini-Mental State Examination and Controlled Oral Word Association Test) and were also asked to complete a detailed food frequency questionnaire to asses their dietary habits.   Those individuals who had the highest intakes of vegetables, fruits, mushrooms and grain products performed significantly better in the cognitive tests when compared to those individuals with very low intakes or no intakes (1).   The associations were strongest between cognitive function and combined intakes of fruits and vegetables – the association was also ‘dose dependent’ i.e. the more fruit and vegetables consumed the higher the scores in cognitive function.  This dose-dependent relationship held true up to about 500g of fruit and vegetables per day, after that a plateau was reached where further intakes did not significantly increase cognitive function scores.  The dose-related….

It is beginning to get colder and Autumn and Winter appear to be on the horizon again.  Colds and flu season will start soon, there is much that can be done with nutrition in order to help reduce the severity of symptoms of the common cold.  Previously I have written about zinc and vitamin C in relation to the prevention and shortening of the common cold and I would recommend you visit this post for more information.   Colds are caused by viruses and our susceptibility to these infections is largely dictated by the efficiency of our immune system. A healthy diet providing our bodies with optimal nutrition may help to keep our immune systems strong and protect us from infection. The symptoms of a common cold, such as a tickly throat, headache and runny nose, tend to last from a few days to a couple of weeks. There is mixed evidence with regards prevention and treatment of colds with complementary health methods but a new review study (1) of 15 trials has found that taking zinc supplements in syrup, lozenge or tablet form within a day of symptoms starting can reduce their severity and shorten the length of illness. Zinc is essential for the efficient functioning of the immune system. Every cell in our body needs zinc. This mineral has antioxidant and anti-inflammatory effects in the body which may account for these effects.   The authors of the review study (1) write in their introduction that “the common cold….

Vegetables and fruits contain abundant amounts of phytochemicals, bioactive plant nutrients, which are thought to be vital to the body for many reasons and linked to a reduced risk of all kinds of conditions from heart disease and cancer to dementia and bone loss. The recommendations to eat plenty of these plant-based foods are certainly valid and very important. A high intake of phytochemical compounds has been shown to be important for optimal health and prevention of disease.   A study (1) last year linked high intakes of phytochemicals with reduced adiposity, fat tissue, as well as reduced oxidative stress, a kind of stress that occurs in the cells of our bodies when they are under attack by molecules known as ‘free radicals’. In the body antioxidant defences are important to prevent damage by these free radical molecules which can cause inflammation and are linked to many diseases. Many phytochemicals act as antioxidants in the body.   The authors of this study(1) used a simple ‘phytochemical index’ to determine the levels of these plant chemicals consumed by 54 people aged between 18-30 years. Participants were ordered into normal weight and overweight groups. Dietary records and blood samples were collected. The phytochemical index was a way of comparing the number of calories consumed from plant-based foods with the overall number of daily calories.   The adults in the two groups consumed about the same amount of calories. However overweight-obese adults consumed fewer plant-based foods and subsequently fewer protective trace minerals and….