Stocking up on elderberries ahead of winter

As we enter winter, it would appear as though more and more people are turning to immune boosting foods and supplements. A recent Nutrition News article clarified that it is not necessarily the weather itself that makes us more prone to falling ill but, instead, the cold conditions forcing us to more confined spaces making germs more easily spread. So, to help avoid catching a cold, it would appear that people are looking to up their intake of nutrients that support their immune systems according to the article, “Elderberry sales grow as demand increases for superfruits and functional ingredients” by NutraIngredients.

Elderberries, as outlined in the article, are one such food that are growing in popularity as they contain a wealth of nutrients that support the immune system. You can eat elderberries in a number of ways however it is worth noting that, unless they are properly cooked, they can cause nausea and other side effects, which is why many people use Elderberry supplements instead.

The impact of choline on brain health

Choline is recognised as an important nutrient for maintaining good health as it contributes to normal homocysteine metabolism, among other bodily functions. It’s this homocysteine metabolism that has led researchers to studying the impact of the nutrient on brain health.

Previous studies have linked choline to brain health support and a recent study, reported by Science Daily, has further supported this theory. The article looks at a study by researchers at Arizona State University and found that there are beneficial effects on brain health with choline supplementation throughout life. The study looked at subjects that followed a supplemented diet regime of 4.5 times the recommended daily intake of choline at 425mg/day for women and 550mg/day for men but this is well below the tolerable upper limit of choline, which is 3500mg/day.

While the article states that more research is needed to better establish the relationship between choline and brain health, because the study looked at a dietary regime below the tolerable upper limit, it is thought that such choline supplementation and consumption is a relatively safe way of supporting brain health.

omega-3 health benefits

The foods high in omega-3

Further to last week’s Nutrition News, which looked at the heart health benefits of omega-3 an article by Healthline has listed some of the foods highest in the beneficial nutrient, which include:

- Mackerel, at 5,134 mg per 100g serving

- Salmon, at 2,260 mg per 100g serving

- Oysters, at 435 mg per 100g serving, which also act as a good source of zinc

- Flax seeds, at 2350 mg per 10.3g tablespoon serving, as a vegan-friendly form of omega-3

- Chia seeds, at 5,060 mg per 28 gram serving

Cod liver oil is another source of omega-3, which has 2,682 mg of omega-3 per tablespoon, however it is worth noting that cod liver oil is as it sounds, oil extracted from the liver of cod fish and, as one of the liver’s main functions is to act as a filter, cod liver oil can contain unwanted toxins. That’s why Metabolics Omega 3 oils are sustainably sourced using the flesh of the fish.

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Alison Astill-Smith author 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.