Fennel, purple potatoes and broccoli are all common foods but they may just hold some secrets that you don’t know about. Find out how these foods could support your health and wellbeing in this week’s Nutrition News covering the latest in nutritional research.
The health benefits of fennel
Fennel, a versatile herb, adds a unique depth of flavour to dishes whilst offering a range of health benefits. With a distinct aroma but mild flavour, fennel can be cooked in a number of ways, making it a great addition to your diet and, beyond its culinary appeal, fennel is a nutritional powerhouse. It supports gut health, heart health through helping maintain normal blood pressure levels, and the immune system, among other benefits.
The fibre content in fennel contributes to a healthy gut microbiome and aids in regular bowel movements, according to the article “Fennel’s Top 5 Health Benefits: Gut Health, Immune Support, and More” by Real Simple. Additionally, fibre plays a role in blood sugar control and lowering cholesterol, helping reduce the risk of heart disease.
Potassium, an essential mineral found in fennel, helps regulate blood pressure by relaxing blood vessels and aiding in the removal of sodium from the bloodstream. Fennel also provides a notable amount of vitamin C, crucial for strengthening immunity, collagen production, and antioxidant activity. Antioxidants combat free radicals, which can cause cellular damage.
Furthermore, fennel contains calcium, magnesium, and iron in smaller quantities. These minerals contribute to bone health, heart function, muscle contraction, and red blood cell formation. Adequate iron intake prevents fatigue and weakness caused by low red blood cell levels.
Fennel's phytoestrogenic properties make it potentially beneficial for addressing hormone imbalances, particularly in offering menopause support when oestrogen levels decline.
Incorporating fennel into your diet can be as easy as enjoying a cup of antioxidant-rich fennel tea or exploring various recipes featuring this versatile herb. From supporting gut health to the immune system, fennel's unique flavour and abundant health properties make it worth considering as a regular feature in your diet.
Smoking affects vitamin C needs
New research conducted by the University of Otago, Christchurch, reported in the article “Smoking, weight affect daily vitamin C needs” by Mirage News, reveals that individuals who smoke require twice as much vitamin C per day compared to non-smokers. The study, which analysed approximately 3,000 participants from the US National Health and Nutrition Examination Survey, aimed to explore the factors influencing vitamin C levels, including demographics, lifestyle, and health factors.
The findings indicate that males need around 20 percent more vitamin C than females to achieve the same circulating levels. However, this disparity is not due to gender itself but rather the fact that, on average, males tend to weigh more and smoke more than females.
Lead author Associate Professor Anitra Carr from the Department of Pathology and Biomedical Science said, “there was a dose dependant decrease in vitamin C levels with an increasing number of cigarettes smoked per day” before adding “ And these weren’t necessarily heavy smokers, as the average number of cigarettes smoked was less than 10”.
Smoking is known to deplete vitamin C levels due to the increased oxidative stress caused by the habit. Vitamin C, being a powerful antioxidant, helps scavenge oxidants generated by cigarette smoke, but it becomes depleted in the process.
The study also found that body weight has a similar impact on vitamin C levels as smoking. Individuals with higher body weight require twice as much vitamin C as those with lower body weight to achieve adequate circulating levels. This is significant considering the global obesity crisis, as obesity is associated with inflammation and oxidative stress, both of which further deplete the vitamin.
The researchers suggest that smokers and individuals with higher body weight should aim to consume at least 200 mg/day of vitamin C, whereas an intake of 100 mg/day is generally sufficient for non-smokers and those with lower body weight.
Vitamin C can be consumed through certain foods such as oranges, strawberries, kiwis, broccoli, and bell peppers. It is also worth noting that vitamin C is a water soluble vitamin, therefore any excess taken and not used by the body is excreted in urine,and so will not build up to unhealthy levels in the body.
Vitamin C plays a vital role in optimal enzyme function, affecting collagen synthesis, cellular energy production, hormone and neurotransmitter synthesis, and metabolic regulation. The study's findings have important implications for public health guidelines on recommended dietary intakes, suggesting that a one-size-fits-all approach may not be adequate, as certain vulnerable groups may be consuming insufficient amounts of vitamin C, even when following current guidelines.
Purple potatoes could combat the effects of environmental pollution
A new study has explored the effects of polychlorinated biphenyls (PCBs), which are environmental pollutants associated with various negative health outcomes, on the gut microbiota and the production of short-chain fatty acids (SCFAs). The study, reported by NutraIngredients in the article “Purple potatoes may combat the effects of environmental pollutants” focuses on two prevalent PCB congeners, PCB 126 and PCB 153, and their impact on gut microbial diversity. Additionally, the study investigates the potential mitigating effects of blue potatoes, which are rich in anthocyanins (ACNs) and are thought to promote the growth of beneficial gut bacteria and increase SCFA production.
To assess the effects of PCB exposure and blue potato digests on the gut microbiota and SCFA production, a simulated gut digestion model was employed. Anthocyanin-rich blue potato meals were subjected to digestion with and without PCB 126 and PCB 153, using human faecal microbial communities. Faecal digests were collected for analysis of microbial and SCFA profiles.
The results indicated that PCB-exposed faecal samples exhibited decreased species richness and a distinct microbial community structure compared to control samples. PCB exposure led to increased relative abundance of Akkermansia, Eggerthella, and Bifidobacterium, while Veillonella, Streptococcus, and Holdemanella showed decreased relative abundance. However, the presence of ACN digests countered the altered abundances of Akkermansia and Bifidobacterium caused by PCB exposure.
Furthermore, PCB exposure resulted in significantly lower concentrations of total SCFAs and acetate. In contrast, the addition of ACN digests was associated with higher SCFA and acetate concentrations, both in the presence and absence of PCBs.
In conclusion, the study demonstrates that PCB 126 and PCB 153 exposure leads to decreased gut microbiota diversity, altered microbial profiles, and reduced SCFA and acetate levels. Importantly, the research highlights that prebiotic ACN-rich blue potatoes have the potential to counteract some of the negative effects of PCB exposure on gut microbiota and SCFA production. These findings underscore the importance of understanding the interplay between environmental pollutants, nutrition, and gut health for human wellbeing.
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Alison is Director and Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.