OnCore Nutrition - Two Peas in a Podcast

Episode 5 - Apple cider vinegar, chocolate and pimples, iron, butter vs margarine

Episode Summary

The burning truth about apple cider vinegar Will chocolate make your skin break out? Hacks to keep your iron stores high A great question about how to top your toast

Episode Notes

Show Notes

The burning truth about ACV
Will chocolate make your skin break out?
Hacks to keep your iron stores high
A great question about how to top your toast - the butter vs marg debate!

Apple Cider Vinegar

http://oncorenutrition.com/apple-cider-vinegar/

Chocolate and acne

Researchers has found that high glycaemic index foods (think white bread, lollies, cakes, biscuits and soft drink) may make acne worse.
On the contrary, a diet rich in low GI carbs, which includes wholegrain breads and cereals, legumes, fruits, vegetables has been found to improve acne.
Much more research needs to be done though, as the info we have is still early days
Good news for all you chocolate lovers: There is no evidence to support the claim that chocolate causes acne.
There is data to show that dark chocolate (which is rich in antioxidants) can be good for our skin. However, everything in moderation!
For some individuals, dairy products can trigger acne.
There have been studies which have shown a link between acne severity and consumption of dairy products.
It's still farfetched to say that dairy causes acne, and avoiding dairy probably won't cause acne to disappear. However, if you consume large volumes of dairy and experience acne, you may want to cut back on the dairy for a while and see if it has any effect on your skin.

Acne development is very complex and it's highly unlikely that just changing one aspect of your diet is going to completely irradicate ones acne.

Iron hacks

Animal-based iron sources

Food	Serving size	Iron content
Chicken liver	100g	11mg
Beef	100g	3.5mg
Kangaroo	100g	3.2mg
Lamb	100g	2.5mg
Salmon	100g	1.28mg
Tinned tuna	100g	1.07mg
Lamb brains	100g	1.0mg
Pork	100g	0.8mg
Chicken	100g	0.4mg
Snapper	100g	0.3mg

Plant-based iron sources

Food	Serving size	Iron content
Weetbix TM	30g	4.2mg
All Bran TM	30g	3.2mg
Kidney beans	1 cup	3.1mg
Green lentils	1 cup	3.0mg
Tofu	100g	2.96mg
Chickpeas	1 cup	2.7mg
Cooked wholemeal pasta	140g (1 cup)	2.3mg
Cashew nuts	30g (20 nuts)	1.5mg
Raw spinach	1 cup	1.2mg
Rolled oats	30g	1.1mg
Almonds	30g	1.1mg
Dried apricot	30g (5 dried apricots)	0.93mg
Broccoli	1 cup	0.86mg
Cooked brown rice	140g (1 cup)	0.7mg
Wholegrain bread	1 slice	0.4mg

How much iron do I need?

Age	Recommended Daily Intake1
All 1-3 years	9mg per day
All 4-8	10mg per day
Girls 9-13	8mg per day
Girls 14–18	15mg per day
Boys 9-13	8mg per day
Boys 14–18	11mg per day
Females 19–50	18mg per day
Female 51+	8mg per day
Males 19+	8mg per day

Pregnant & lactating women	Recommended Daily Intake1
All pregnant women	27mg per day
Lactating women, 14–18 years	10mg per day
Lactating women, 19–30	9mg per day

Functional signs of Fe def:

- Redced physical work capacity,

- Delayed psychomotor development in infants,

- Impaired cognitive function

- Dizziness, headaches,

- Tmpaired immunity

- Challenges in pregnancy

- Tongue and mouth sores

- Pica (the compulsion to eat nonfood items, such as paper or ice chips)

- Get your serum Fe levels checked – measure the stores, the transporters and the saturation of the Fe on the transporters. A haemoglobin level might also be taken if there is suspicion of blood loss.

Tips to enhance absorption

- Eat foods high in vitamin C or citric acid with foods that contain iron.

- If possible or plausible, separate the intake of Fe rich foods with phytate rich foods such as whole grains, cereals, soy, nuts and legumes

- Cook your plant foods to improve the amount of available iron

- Avoid having tea, coffee or calcium during or directly after having a source of iron – if you’re taking supplements, split them up!

- Ensure that you only take iron supplements under the advice of a medical prof, as too much iron can also be harmful.

Butter vs Marg

https://www.health.harvard.edu/staying-healthy/butter-vs-margarine