Wellness Blog
Personalised daily vitamins to increase your antioxidant intake
Antioxidants and what they doAntioxidants are natural or man-made substances that either impede or prevent cell damage. Research has shown that individuals who eat healthy, balanced diets have reduced risk of certain illnesses brought about by oxidative stress triggered by free radicals (1).Free radicals are highly unstable molecules that are considered by-products of bodily processes such as metabolism and conversion of food to energy. They also come from external sources like cigarette smoke, air pollution, and sunlight. These cause oxidative stress, which results in cell damage and is believed to contribute to various debilitating health disorders and eye problems.Antioxidants combat the effects of oxidative stress. Vitamin C and E, selenium, carotenoids (e.g., beta-carotene, lycopene, lutein, zeaxanthin) are all examples of antioxidants (1).These antioxidants can be consumed through a balanced diet. However, healthy food isn't always accessible, especially those living a fast-paced lifestyle. In those cases, personalised daily vitamins or subscription vitamins can assist.Seeing as oxidative stress can be caused by different factors each day, personalised daily vitamins can help provide support for a healthy lifestyle. Here are some antioxidants that you can consider: AstaxanthinThis substance is a carotenoid that reduces free radicals that can be formed in the body. Astaxanthin is also capable of reducing free radical damage to bodily cells (2). It does this by reacting with radicals to inhibit chain reactions that can cause harm to the body.Vitamin CYour personalised daily vitamins can include this popular antioxidant, also known as ascorbic acid. It helps form blood vessels, cartilage, muscle and collagen as well as aids in the healing process. Vitamin C also reduces free radicals formed in the body (3).CranberryThis fruit is often associated with urinary tract, cardiovascular and even oral and gastrointestinal health benefits. Cranberries are abundant in polyphenols, which, including antibacterial antiviral, antimutagenic, anticarcinogenic and anti-inflammatory properties, have antioxidant effects. Many studies support that cranberry bioactives (chemical compounds or microbes) reduce free radicals in the body, in vitro and vivo laboratory experiments (4). Evidence also shows that consumption of cranberry bioactives lessens blood markers of oxidative stress in healthy people as well as those with cardiovascular risk factors.CurcuminApart from decreasing free radical damage to body cells, polyphenol curcumin aids in the management of oxidative and inflammatory issues. Curcumin is found in turmeric, a member of the ginger family and a popular ingredient in certain dishes. Turmeric is also utilised as a medical herb in Asian countries due to its antioxidant properties. Curcumin, its main polyphenol, is known to improve systemic markers of oxidative stress. It seeks out different types of free radicals and prevents harmful chain reactions from occurring in the body (5).Looking to up your antioxidant intake? Give Vitable vitamins a try. Our multivitamin subscription lets you pick which nutrients are right for you to be paired with a well-rounded diet and healthy lifestyle. Only take the daily vitamins you need as part of your custom vitamin packs. We also do vitamin delivery, making sure you get your personalised packs brought straight to your doorstep!Find out more about other areas that the above supplements can help you with:Astaxanthin | Vitamin C | Cranberry | Curcumin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: "Antioxidants: In Depth". National Center for Complementary and Integrative Health. Published 8 Nov 2021 on https://www.nccih.nih.gov/health/antioxidants-in-depth . Accessed 8 Nov 2021. Ambati, RR et. al. "Astaxanthin: Sources, Extraction, Stability, Biological Activities and Its Commercial Applications - A Review". Marine Drugs. Published 7 Jan 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3917265/ . Accessed 8 Nov 2021. "Vitamin C". Mayo Clinic. Published 17 Nov 2020 on https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932 . Accessed 8 Nov 2021. Blumberg JB, et. al. "Cranberries and Their Bioactive Constituents in Human Health". Advances in Nutrition. Published 6 Nov 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823508/ . Accessed 8 Nov 2021. Hewlings SJ & Kalman DS. "Curcumin: A Review of Its' Effects on Human Health". Foods. Published 22 Oct 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/ . Accessed 8 Nov 2021.
Learn more
Why vitamin C is a great antioxidant for your body
Looking for a antioxidant boost? Vitamin C for the win!We've all probably heard the term ‘antioxidant' at some point of our lives. Many of us have come to the general understanding that antioxidants are beneficial for our bodies and general health, but antioxidants may actually play a more vital role than we understand. Antioxidants are substances that may protect our cells against free radicals. These free radicals are molecules produced when our body breaks down food, and antioxidants may help protect our cells from getting damaged (1, 2). One of the most common antioxidants that we can easily incorporate into our diets through food and supplementation is vitamin C, also known as ascorbic acid. Aside from the function of neutralising free radicals, the antioxidant vitamin C has several other uses. Read on to learn more about vitamin C as a powerful antioxidant.Vitamin C as an antioxidantWhenever we want to help boost our immune system, we're often told to include fruits and vegetables such as oranges, blueberries, strawberries, broccoli and brussel sprouts into our diets as they are high in vitamin C. But how does vitamin C exactly help boost our immunity?Vitamin C as an antioxidant plays a role in supporting wound healing, and it also reduces free radicals formed in the body. Vitamin C is also needed to make collagen, a fibrous protein in connective tissue that helps the various crucial systems in the body such as the nervous, immune, bone, cartilage, and blood (3).What a lack in vitamin C can causeJust like any other essential mineral and vitamin, health problems can occur if a person were to experience having a severe deficiency in vitamin C. A prime example of a health problem caused by a deficiency in vitamin C would be scurvy, which causes anemia, bleeding gums, and poor wound healing (4).Having a healthy diet with vitamin C rich foods can usually help people get all of the vitamin C their body needs, but people are more likely to experience a deficiency if they: Are cigarette smokers and/or are exposed to secondhand smoke (4). Have been diagnosed with long-term illnesses such as gastrointestinal conditions or cancer4 Lack wholefoods such as fruits and vegetables in their diet (4) In case you're wondering if you have a deficiency in vitamin C, here are some of the most common signs that you might have a deficiency (3): Skin spots due to bleeding and bruising Swelling or bleeding of gums Eventual loss of teeth Loss of hair Delayed healing of skin wounds Fatigue How to beat vitamin C deficiencyIt is frightening to think that we could encounter a lot of health complications by having a deficiency of an essential antioxidant like vitamin C. However, there are plenty of ways to get the right amount of vitamin C that your body needs, to stay healthy. The first would be through having a diet rich in fruits and vegetables. Apart from being generally high in fiber, there are plenty of fruits and vegetables that are rich in vitamin C. Some of these were mentioned earlier like oranges, strawberries, broccoli and Brussels sprouts. But you can also find vitamin C in cauliflower, kale, kiwi, lemon, bell peppers, tomatoes, and other various berries (3). So keep these foods in your diet to keep your nutrient levels high. In the event that you aren't able to always get these kinds of foods, supplementation is key and always a convenient choice. With Vitable's vitamin C Plus, you'll be able to take the daily requirement of vitamin C that your body needs for its antioxidant, immune system, and collagen formation (5). So if you're looking to complement your vitamin C supplementation with other essential vitamins and minerals, Vitable Australia's daily vitamin subscription is a great choice! At Vitable, we also ensure that you get what you need for your personalised vitamin packs all through the convenience of our delivery available in Australia!*Always read the label and follow directions for use. If you experience any symptoms or if symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1.Mayo Clinic. “Healthy Lifestyle: Antioxidants”. Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428?s=1. Accessed December 16, 20212. Harvard School of Public Health. “Antioxidants”.Harvard School of Public Health. Published (n.d.) on https://www.hsph.harvard.edu/nutritionsource/antioxidants/. Accessed December 16, 2021.3. Harvard School of Public Health. “Vitamin C”.Harvard School of Public Health. Published (n.d.) on https://www.hsph.harvard.edu/nutritionsource/vitamin-c/. Accessed December 16, 2021.4. Mayo Clinic Staff. “Vitamin C”. Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428?s=1. Accessed December 16, 20215. Vitable.”Vitamin C Plus”.Vitable. Published (n.d.) on https://research.get.vitable.com.au/vitamin-c-plus. Accessed December 16, 2021.
Learn more
Turmeric recipes for an antioxidant boost
Name the one ingredient that may have the potential as an anti-aging element. You guessed right. Turmeric with its key active compound of Curcumin, is known for improving general health and wellbeing and prevention of various ailments ranging from inflammation, oxidation, depression to arthritis. Turmeric intake is a winning ingredient to support your longevity.Turmeric is a potent and earthy ingredient that is commonly found in Indian cuisine (1). It comes from the root of the curcuma longa plant, which is part of the ginger family. But it isn't just a popular kitchen herb. It has long been used in traditional Indian and Chinese medicine. Curcumin, the most active constituent in turmeric, has powerful anti-inflammatory and antioxidant effects (2). Curcumin is also what gives turmeric its trademark yellow coloration.Read on to learn about curcumin benefits, and some turmeric recipes you can try at home.Curcumin benefitsCurcumin has been found to successfully suppress inflammatory conditions. As part of its anti-inflammatory mechanisms, curcumin also supports joint health, having been found to help in improving joint swelling and pain (2). In addition, it has also shown anti-arthritic effects on chronic inflammatory conditions in the joints. It helps reduce free radicals, and enhances the activities of other antioxidants in the body (2).Curcumin as part of your dietThere are many ways to add curcumin to your diet. Adding turmeric to recipes is a good way to add an extra dash of peppery heat. Turmeric benefits are aplenty. Doing its bit to help prevent the onset of Alzheimers and cancers, the humble Turmeric may just be the secret to longevity!As a herb, it can add flavour and colour to other dishes, like smoothies, soups, scrambled eggs, roasted veggies, or even muffins (1, 3). To maximise its antioxidant levels, consider adding your fresh curcumin at the end of cooking, or as you are about to serve the food (3).For optimal absorption, you can take turmeric alongside heart-healthy fats such as avocado, nuts, and seeds (1).Turmeric recipesHere are some turmeric recipes you can try at home:Banana and nut bars (4)This recipe is good for 12 servings. You will need: Bananas - 240 grams Cinnamon - Ground, 1 tsp Walnuts - 65 grams Oats - Rolled uncooked, 135 grams Peanut butter - Preferably crunchy with no added sugar or salt, 20 grams Raisins - 40 grams Chia seeds - 15 grams Flaxseed - 2 tbsps Sunflower seeds - 70 grams Turmeric - 1 tsps Banana and nut bars with turmeric are a great snack or dessert, which can give you a little antioxidant boost.Begin by preheating your oven to 180 degrees C. Peel and mash bananas in a large bowl, and add peanut butter. Add oats, flaxseeds, and sunflower seeds for crunchiness. Season with cinnamon and turmeric. Put the mixture into a tray and push flat. Bake for forty minutes and then cut into bars while they are still warm.Potato salad with turmeric (4)Another interesting turmeric recipe is potato salad that can act as a side for your main course. A dash of turmeric adds spice and pungence.Here's what you need for 5 servings: Potato - Peeled, 2cm dice, 500 grams Olive oil - 20 ml French shallots - 200 grams Chives - Chopped, 1/2 cut Red capsicum - Fine dice, 150 grams Celery - Fine dice, 100 grams Dijon mustard - 2 tsp Mayonnaise - 97% fat free, 60 ml Black pepper - cracked, 1/4 tsp Turmeric - 1 pinch Preheat your oven to 200 degrees C. Boil water in a large pot and add the diced potato. Cook for five to ten minutes, and remove while they are still a bit tender, and refresh with cold water right away. Peel and cut the shallots in quarters and toss in oil. Roast them in the oven for ten to fifteen minutes, until they're caramelised. Pull apart the cooked shallots. In a separate bowl, prepare the dressing by mixing the mustard, mayonnaise, pepper, and turmeric together. You can add a bit of water as well. You can then combine the potato, roast shallots, chives, celery, and capsicum. Add the dressing and mix together by hand, before serving.Pumpkin and ginger soup (4)This spicy and sharp vegetable-filled soup makes a great accompaniment to a meal, or take it on its own to warm you up on a cold day.For 10 servings, you will need: Red lentils - Dry, 300 grams Vegetable stock - Reduced salt, 2.4 litres Rice bran oil - 40 ml Brown onions - Diced, 340 grams Pumpkin - Diced, 500 grams Carrots - Diced, 400 grams Turmeric - 2 tsp Crushed garlic - 15 grams Crushed ginger - 3 tsp Water Black pepper - 1 tsp Soak the lentils in cold vegetable stock overnight. When you are prepare to cook, roast the cut vegetables with rice bran oil, together with turmeric, ginger, and garlic. Put all the vegetables in a pot, deglaze the roasting tray, and add the remnants into the pot. Add the lentils and vegetable stock. Bring the pot to a boil, and then allow it to simmer for an hour or a little over until the lentils have broken apart. You can adjust the consistency with more water or more vegetable stock. Season with pepper and serve.Curcumin benefits from supplementationThe best way to get the nutrients you need is through a healthy and balanced diet. It may also help to get the amount of curcumin you need in the form of a supplement. While trying out some turmeric recipes is a great way to add curcumin to your diet, you can also try Vitable's Activated Curcumin supplement.Try Vitable's vitamins subscription service. We follow the specific vitamin plan that serves your specific health needs. Get your personalised vitamins anywhere in Australia through our nationwide vitamin delivery service.*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Cleveland Clinic. "7 Health Benefits of Turmeric". Cleveland Clinic. Published November 10, 2021 on https://health.clevelandclinic.org/turmeric-health-benefits/ . Accessed February 5, 2022. Vitable. “Curcumin”. Vitable. Published n.d. on https://research.get.vitable.com.au/curcumin . Accessed February 5, 2022. Better Health Channel. "Herbs". Better Health Channel. Last reviewed December 15, 2021 on https://www.betterhealth.vic.gov.au/health/healthyliving/herbs . Accessed February 5, 2022. Western District Health Services. “GREEn recipe booklet”. Healthy Eating Advisory Service: Nutrition Australia Vic Division. Published n.d. on https://heas.health.vic.gov.au/sites/default/files/WDHS-GREEN-Recipe-Booklet-final.pdf . Accessed February 5, 2022.
Learn more
