Health_Fitness_UK_July_2017

H&F’s nutritionist AmandaHamilton digests this month’s diet news
NUTRITION EXPERT
DON’T DITCH
THE DAIRY
The National Osteoporosis Society has
warned the current trend for young
people ditching dairy is a ticking time
bomb for their bones, with a quarter
of UK teenagers thought to consume
less than the minimum 400mg of
calcium a day, according to surveys.
This is worrying stuff. I’m not one of
those who advocates dairy-free diets for no
reason – if you can tolerate milk, yoghurt
and cheese, they should be eaten as it just
makes getting calcium easier. Of course,
if you’re genuinely intolerant to dairy there
are calcium-rich alternatives, which include
fortified plant milks such as soya or
almond, along with tofu, sardines, bread,
almonds, broccoli and kale.
However, calcium is only one part of the
strong-bone story and other factors are just
as important. You also need to get enough
vitamin D, whether through oily fish,
exposure to sunshine, or supplements;
consume adequate vitamin K (found in
‘The trend for people
ditching dairy is a
ticking time bomb
for their bones’
green, leafy vegetables) and not get too
much preformed vitamin A (which you could
do if you take high-dose supplements or
eat liver regularly). If you address all these
factors together, one portion of dairy a
day, such as a glass of milk or a portion
of natural yoghurt, is fine. It’s best to stick
to organic products as they provide more
omega 3s as the cows eat more grass. The
process also uses fewer antibiotics and is
better for the environment – and the cows!
CHARCOAL CAUTION
The charcoal trend is huge right now
– Waitrose has added a pizza with a
charcoal base to its range, London
coffee shops are selling fashionable
charcoal lattes and Gwyneth Paltrow’s
website goop.com has described a
charcoal lemonade as one of the best
juice cleanses around.
The charcoal in these products is
activated charcoal, which isn’t at all
related to the harmful black charring
that you can get on barbecued food.
Charcoal may
have detoxing
properties,
but it has
its downsides,
too.
But although it’s safe, the detox and
hangover-cure claims of charcoal are
overrated – you need a large dose of
activated charcoal to remove toxins
from the gut, and the downside of this
dose is that it can bind and remove
beneficial nutrients, too.
Activated charcoal capsules in smaller
doses of 1g before and after meals can
beat flatulence but, again, shouldn’t
be taken daily, and frequent digestive
symptoms warrant investigation.
MICROWAVED CUPPA, ANYONE?
Q I heard microwaving tea could be the best way to make it – really?
A I think you’re referring to recent research (and the horrified response
from tea connoisseurs!) by Dr Quan Vuong at Newcastle University in New
South Wales, Australia. An expert in identifying preparation methods that
maximise the natural health benefits of foods and drinks, Dr Vuong found
microwaving green or black teas activated more of the caffeine, theanine
and polyphenol compounds, and generated the best taste. Polyphenols in
tea are thought to contribute to lowered heart-disease risk and theanine is a
natural relaxant. Any method of preparing teas is good, but if you want to try
this way, put hot water in the cup with your tea bag, heat in the microwave
for 30 seconds on half power and let it sit for a minute before drinking.
32 Health & Fitness // healthandfitnessonline.co.uk