Looking for other ways to incorporate Apple Cider Vinegar into your diet? Struggling with the taste?
We recommend you can simply add it to a large glass of water as a daily tonic, but you could also try it out in one of the recipes below. Get that goodness and feel great everyday.
The Daily Tonic
Promote good gut health each morning with 1-4 teaspoons into a large glass of water in the morning. Don’t take it straight! – dilution is good. As apple cider vinegar is acidic, it can be harsh on your oesophagus if you take it as a shot.
Organic Apple Cider Vinegar is a prebiotic that promotes digestive health with its gut-friendly bacteria and pectin. Prebiotics are the compounds that promote the growth of probiotics, that are excellent for overall gut health. It also contains ‘the mother’ – a naturally occurring sediment within the bottle that is a storehouse of important minerals, essential amino acids and enzymes.
The Daily Tonic can help ease digestion, regulate blood pressure, balance cholesterol, boost nutrient absorption and increase your energy levels.
Liven up any salad and get your daily dose of Organic Apple Cider Vinegar at the same time. The acetic acid in the vinegar also increases the body’s absorption of important minerals and nutrients from the leafy greens and salad vegetables.
¼ cup Organic Apple Cider Vinegar ¾ cup olive oil 1 clove garlic, crushed 1 teaspoon French mustard ½ teaspoon salt Freshly ground pepper
Place garlic, mustard, salt and pepper in a screw top jar, add vinegar and oil and give it a good shake. Store in the refrigerator for up to a week, and shake it again before using.
Dairy-Free Cashew Sour Cream
Use with Tacos or other Mexican creations as an alternative to sour cream or as a yummy dip.
½ cup cashews, soaked in hot water for 10 minutes, drained and rinsed. ¼ cup of cold water 1 teaspoon Organic Apple Cider Vinegar ½ lemon, juiced Salt to taste
Simply blend the ingredients in a blender or NutriBullet!
Weekend treats! Light and fluffy pancakes using Organic Apple Cider Vinegar.
2 tablespoons Organic Apple Cider Vinegar ¾ cup milk 1 cup all-purpose flour 2 tablespoons white sugar 1 teaspoon baking powder ½ teaspoon baking soda ½ teaspoon sea salt 1 free-range egg 2 tablespoons unsalted butter, melted
Combine Organic Apple Cider Vinegar with milk in a medium bowl and set aside for 5 minutes.
Combine flour, sugar, baking powder, baking soda, and sea salt in a large mixing bowl. Then whisk egg and butter into “soured” milk. Pour the flour mixture into the wet ingredients and whisk until any lumps are gone.
Heat a lightly oiled, non-stick pan over a medium heat. Pour a large spoonful of batter into the pan, and cook until bubbles appear on the surface. Flip, and cook until lightly browned on the other side.
Barbecue Sauce for Pulled Pork
This vinegar-based barbecue sauce is great with pulled pork, and a healthier alternative to shop-bought barbecue sauces.
2 cups Organic Apple Cider Vinegar 2 tablespoons dark brown sugar 1 tablespoon tomato sauce or ketchup ½ tsp cayenne pepper 1 teaspoon of chilli flakes 1 teaspoon of ground pepper 1 teaspoon salt
Place all ingredients in a pan. Cook on your stove top on a medium heat. Bring to a boil. Whisk together until sugar and salt are completely dissolved. Remove from heat. Cool to room temperature.
Pour sauce into a jar or bottle. For best results, refrigerate one day before serving. Shake well before serving.
Store the sauce in a mason jar. Old salad dressing bottles are also great for storing your sauce. You can serve immediately, but this sauce is best made 24 hours or more in advance.
Green Smoothie Recipe
Get your daily dose of Organic Apple Cider Vinegar by adding it to a green smoothie, which is loaded full of vitamins, minerals and other nutrients.
A handful of spinach 1 orange, peeled ½ banana, sliced into chunks ½ avocado 1 tablespoon Organic Apple Cider Vinegar Some fresh or frozen berries A big blob of plain Greek yoghurt Ice (optional)
Place all ingredients in a blender and blend until smooth.
Taste the difference. Some brands of Apple Cider Vinegar can be tough to take. Ours is made from delicious, BioGro certified, organically grown New Zealand Apples. It’s then aged for 12 months for a noticeably smoother taste.
Skybright Organic Apple Cider Vinegar is made from from delicious, organically-grown New Zealand apples. Unlike other brands that have come halfway around the world, by buying this product you are supporting local farmers, growers and producers, and organic production methods.
It is raw, unfiltered, unpasteurised, and aged for at least 12 months to give it a noticeably smoother taste. The sediment contains naturally occurring amino acids and antioxidants and gives the product a cloudy appearance. It is known as the ‘mother’ – strands of proteins and friendly bacteria that promote digestive health, immune support and overall wellbeing.
Packed with goodness
Organic Apple Cider Vinegar contains pectin, which is a soluble fibre found in high levels in apples. It is a storehouse of essential amino acids and enzymes and important minerals including potassium, chlorine, sodium, magnesium, calcium, sulphur, iron, fluoride and silicon. You’ll get a good dose of the fibre which is great for proper digestion as it will slow down sugar release, leading to a steady stream of energy. It also has cleansing properties, and can help to lower blood sugar levels and boost energy levels.
By buying local, you’re supporting local growers, producers, and their families. Aotearoa is the perfect place to grow an apple, and then process into Organic Apple Cider Vinegar. So that makes it great for the local economy, great for the environment, and great for your health.
Dilution is good
Organic Apple Cider Vinegar is of course very acidic. It’s best to always dilute it in a large glass of water – and you could always drink it through a (reusable) straw to avoid too much contact with your pearly whites. Then rinse your mouth with water afterwards.
✔️ With the ‘mother’
✔️ Promote gut health
✔️ Smooth digestion
✔️ Balance cholesterol
✔️ Boost energy
✔️ Gluten free
✔️ Vegan friendly
✔️ BioGro certified organic
Using Organic Apple Cider Vinegar everyday
A zesty salad dressing Get some zesty flavour into your salad by adding little bit of Organic Apple Cider Vinegar to the dressing. The acetic acid in the vinegar also increases your body’s absorption of important minerals and nutrients from the leafy greens and salad vegetables.
Add it to your smoothie Take a good handful of spinach, 1 peeled orange, ½ banana, (sliced into chunks), ½ avocado, 1 tbsp Organic Apple Cider Vinegar, some frozen berries, and a blob of plain greek yoghurt. Place all ingredients in a blender and blend until smooth.
Homemade bone broth Sipping on bone broth is a great way to improve your gut health. Add Organic Apple Cider Vinegar to the bones, the water and seasonings half an hour or so before boiling. This helps pull more minerals from the bones and enhances the nutrition of the broth.
Organic Apple Cider Vinegar tea Try adding a tbsp of Organic Apple Cider Vinegar to some hot water (or green tea for added antioxidants) with sliced lemon and ginger. Delicious and nutritious.
ACV for athletes Athletes often drink Organic Apple Cider Vinegar before they carb-load prior to competition, as the acetic acid can help your muscles turn carbs into energy. ACV provides the gut with a healthy mix of electrolytes that can help in preventing muscle and gastrointestinal cramping.
BioGro certified Organic Our Organic Apple Cider Vinegar is BioGro certified Organic. BioGro is New Zealand’s largest and best-known certifier of genuine organic products and the world’s most secure and impermeable traceability system. Every single BioGro Certified Organic product can be traced back to its origin.
Our certification process involves an Organic Management Plan, annual audit, and visits to our facility to ensure our practices meet BioGro’s organic standards and requirements. Many products claim to be organic but when it carries the BioGro logo you know you’re really buying organic.
The Organic Apple Cider Vinegar Daily Tonic
Take the daily tonic each morning. Just add a couple of teaspoons to a large glass of water. Dilution is good!
We don’t recommend you take it straight – as Apple Cider Vinegar is very acidic, it can be harsh on your oesophagus if you take it as a shot.
Take it first thing in the morning before breakfast, or before any meals to aid digestion, regulate blood pressure, balance cholesterol, help lower blood sugar levels, boost nutrient absorption and increase your energy levels.
Swedish Bitters is a 400 year-old European herbal formula made popular through the well-known Austrian herbalist Maria Treben in her book “Health through God’s Pharmacy”. It is well proven over the years to be an outstanding digestive, liver and gallbladder tonic and is capable of supporting a huge range of body systems.
The bitter taste has a very important part to play in the effectiveness of the formulation. The liver, the keeper of balance in the body, is stimulated by the bitters in Swedish Bitters and will then produce fluids required for proper and complete digestion and drive toxins out of your system.
It is very important to cleanse your body of toxins and unwanted substances. This helps to revitalise the entire circulatory system, which may help to regulate blood sugar levels, improve blood pressure and strengthen the immune system.
What are Swedish Bitters?
Swedish Bitters is a herbal tonic made from medicinal herbs and alcohol which helps extract the benefits of these plants. This tincture has a bitter taste, and is taken in small doses.
Why the bitter taste?
Bitters are an important class of botanicals that help support efficient digestive, assimilative, and eliminative functions. The primary function of Swedish Bitters is to help with digestive complaints like bloating, flatulence, sluggish digestion and constipation. Bitters stimulate the flow of bile from the liver, which in turn stimulates intestinal peristalsis and promotes nutrient absorption. By enhancing digestion, Swedish Bitters are a great help in cases of bloating, flatulence and gas.
Bitters have the ability to improve kidney and liver function, reduce bloating and improve metabolism. They can encourage toxin elimination, restore natural acid balance in the stomach, stimulate circulation and act as a gentle laxative.
When used externally, it can alleviate inflammations of all kinds if applied to spots, wounds, bruises, and scars.
The ingredients in Swedish Bitters:
As the herbs in Skybright Swedish Bitters are sourced from different countries around the world, all herbs are tested in a pharmacy lab to make sure they are free from contamination before they are used in the formula. It is a gluten-free formula, and suitable for people with lactose intolerance.
Aloe Vera & Carline Root Aloe Vera soothes and cleanses and helps decrease irritation in the stomach and intestines, aiding proper digestion. Carline Root supports healthy immune, respiratory, reproductive muscular systems, and normal bladder function.
Myrrh & Saffron Myrrh helps to build up the body’s defence mechanisms and is effective in keeping the digestive, sinus and respiratory organs healthy. Aids in maintaining healthy skin. Saffron supports healthy sleep patterns. It’s also good for the health of the uterus and digestive tract.
Camphor & Rhubarb Root Camphor is a bitter herb that can reduce inflammation and help to ease pain and spasms by supporting joint mobility and normal muscle function. It can also enhance digestion and kill intestinal parasites. Rhubarb Root aids healthy intestinal motility, and assists the skin’s natural barrier.
Zedoary & Angelica Root Zedoary supports healthy digestive organs and is commonly used for colic, spasms, loss of appetite, and indigestion. Angelica Root aids proper digestion by flushing out toxins and maintains the respiratory system. It supports a healthy bladder, joint mobility and helps the skin eliminate toxins.
Gentian, Manna & Theriaca Venezian Gentian is used for digestion problems such as loss of appetite, bloating and heartburn. Manna helps to maintain proper bowel movement. Theriaca Venezian has diuretic, digestive and antiseptic properties.
One teaspoon (5ml) contains: Aloe Vera 33.3mg, Gentian 33.3mg, Camphor 33.3mg, Manna 33.3mg, Theriaca Venezian 33.3mg*, Rhubarb Root 33.3mg, Zedoary Root 33.3mg, Angelica Root 33.3mg, Carline Root 16.5mg, Myrrh 16.5mg, Saffron 0.7mg. In a base of 40% medicinal alcohol and purified water.
*Theriaca Venezian is a herbal blend that contains Angelica root, Diptam Root, Cardamom Seed, Cinnamon (Cassia), Bistort Root, Myrrh, Zedoary Root & Valerian Root.
How to take it
Shake bottle well, and take 1-2 teaspoons or 10ml in a shot glass after meals. May be taken in water, herbal tea or juice to dilute it. It will help soothe the stomach after eating, stimulate digestion and alleviate indigestion.
In Europe, bitters are taken in a shot glass before or after meals to stimulate digestion, settle the stomach before eating and neutralise the damages of alcohol. After a heavy meal, Swedish Bitters can be quite helpful against indigestion, as well as to relieve bloating and gas.
Keep out of reach of children. Do not use if pregnant, breastfeeding, or if vomiting, nausea, diarrhoea or abdominal pains are present.
Warning: Contains alcohol
Swedish Bitters is produced in a base of 40% alcohol. This helps extract as much as possible from the herbs, while also preserving the shelf life of the tincture. To evaporate the alcohol, add 5-10ml to a cup of hot water and allow to cool.
The alcohol used in Swedish Bitters is gluten free. It is sourced from whey protein and is made in New Zealand. It is medicinal alcohol.
Disclaimer: The information in this article is not intended as a medical prescription for any disease or illness. Nothing stated here should be considered medical advice. Use as directed. If symptoms persist, consult your healthcare professional.
Deer Antler Velvet to strengthen, protect and restore
Deer Antler Velvet comes from the antlers of male deer, and is the name given to the softer new growth that is covered in velvety hair. It’s been used in Chinese medicine for over two thousand years for its health giving properties.
It is rich in amino acids, essential fatty acids, collagen, glucosamine, chondroitin, omega 3 and omega 6, and many other important vitamins and minerals. These work together to help strengthen the immune system, support healthy blood pressure, boost energy levels, aid joint mobility, promote recovery, reduce inflammation and improve cardiovascular health and function.
A renewable resource The antlers regenerate swiftly every spring (up to 2cm per day), and because of this quick growth, they are a rich source of essential vitamins, minerals and nutrients. The antlers are removed before they harden into bone.
Made in New Zealand This process is done by trained and accredited farmers and veterinarians here in New Zealand, who ensure minimum discomfort to the deer. The velvet is then freeze dried to preserve the nutrients and ground to a fine powder.
Traditional uses The uses of Deer Antler Velvet are many and varied, but they tend to fall into the general categories of support for: body strengthening, blood cell production, the immune system, healthy joint function and cardiovascular health.
Immune system support Deer Antler Velvet has the ability to strengthen the body’s natural immune system, counter the effects of stress, and promote rapid recovery from illness. It is also used at the onset of winter to ward off infections.
Sore joints? Deer Antler Velvet is a natural source of anti-inflammatories such as chondroitin and glucosamine sulphate. It helps inhibit the breakdown of cartilage, and supports healthy joint structure and function.
Recover faster Widely used by athletes to support improved sports performance, Deer Antler Velvet is an excellent promoter of recovery after physical activity and aids injury recovery time along with also being an injury preventive.
Blood circulation Research has shown that Deer Antler Velvet supports the oxygen carrying capacity of blood, facilitating healthy blood pressure and circulation. Blood pressure reduction is due to its ability to increase dilation of the peripheral blood vessels.
Back into balance Men and women of all ages can benefit because it supports the body’s ability to adapt to and resist stress, diseases, degeneration and toxins. Deer Antler Velvet helps bring the body’s systems back into balance.
Are there any concerns? As with all dietary supplements, you should not exceed the recommended daily dose and should consult your healthcare professional if you are on prescription medication.
Take two high-strength 500mg capsules daily or as directed by your healthcare professional. All doses to be taken with food. Not for use in pregnancy. Use as directed. If symptoms persist, see your healthcare professional. Each jar contains 100 Capsules. Each capsule contains 500mg of pure, finest grade Deer Antler Velvet from New Zealand Red Deer.
Disclaimer: The information in this article is not intended as a medical prescription for any disease or illness. Nothing stated here should be considered medical advice. Use as directed. If symptoms persist, consult your healthcare professional.
Acne:Zinc is an important component for healthy skin, and in particular for sufferers of acne. It can control the production of oil in the skin and help balance some of the hormones that can lead to acne. Many skin disorders can be attributed to insufficient zinc.
Bioavailability: The bioavailability of zinc from grains and plant foods is lower than that from animal- based foods such as lean red meat and poultry, although many grain and plant-based foods are still good sources of zinc.
Common Cold: Much research has been done around zinc and its capacity to combat the common cold. Although studies examining zinc treatment on cold symptoms has shown varied results over years, it appears to be beneficial under certain circumstances. The Cochrane Report concluded that taking it within 24 hours of developing symptoms and has been shown to reduce the severity and duration of cold symptoms in healthy people by up to a third. It does this by directly inhibiting the rhinovirus binding and replicating and suppressing inflammation.
Depression: Virtually every enzyme reaction in the brain involves zinc, and low levels have been linked to anxiety and depression.
Eyesight: Research has suggested that zinc and antioxidants may delay the progression of age- related macular degeneration and vision loss, possibly by preventing cellular damage in the retina.
Food sources: Lean red meat is an excellent dietary source, and it is also highly bioavailable, meaning your body can absorb it much more readily. Poultry, nuts, seeds, and lentils are other good sources. Green leafy vegetables and fruits contain modest amounts of zinc.
Grains: Wholegrain breads, cereals and other grains contain zinc, but these foods also contain phytates, which can bind zinc and therefore inhibit its absorption. While these plant-based options are good dietary sources, the bioavailability is often lower than animal-based products.
Hair loss: In severe cases zinc deficiency can cause hair loss and a dry flaky scalp.
Immune system: Zinc is needed for the proper functioning of the immune system, and enables protein synthesis and cell growth.
Job: Zinc is often seen as the gatekeeper for your immune system, to ward off bacterial and viral infections like the common cold.
Kids: Zinc supports normal growth and physical development during pregnancy, and this continues through childhood and adolescence.
Low zinc content in our soils: Plants, like our bodies, cannot make minerals. They instead extract them from the soil. Like many other mineral and trace elements, if they are lacking in the soil they will be lacking in the plants we eat or the animals that are grazing the fields and providing our much-need protein. If certain crops aren’t rotated, it can seriously deplete the soils of these minerals, leading to deficiencies in our diet.
Magnesium: Both zinc and magnesium help protect the brain and the eyes from excitotoxin additives that are common in foods today. In New Zealand, deficiency of both of these minerals is common due to soil depletion.
Nutrients: As well as being involved in hundreds of processes within the body, zinc helps us absorb and utilise nutrients from our food.
Oysters: Oysters contain more zinc per serving than any other food.
Pregnant women: Pregnant and breastfeeding mothers may require bigger intakes, as there are high foetal requirements for zinc, and lactation can also rapidly deplete mineral stores. For these reasons, the RDI for zinc is higher for pregnant and lactating women, and supplementation is often recommended.
RDI (Recommended Daily Intakes): Common RDIs for zinc are as low as 5mg for a child, 7mg for a teenage girl, 13mg for a teenage boy. For adult woman it is 8mg, increasing to 12 mg when breastfeeding or pregnant, and 14mg for adult males.
Stress: There is evidence that zinc levels decrease following physical stress or injury. It is one of the few minerals lost in the urine following acute or chronic physical stress.
Taste test: There is a simple test you can take to measure your zinc status, which can often be provided by your local health shop. It involves taking a tiny amount of zinc sulphate, dissolving it in water and then tasting as little as a spoonful. This test works because zinc is required for your taste buds to function. If you notice a bitter, astringent taste you are not deficient. If this bitter taste is delayed by more than a few seconds, you need more zinc in your diet. If there is a much longer delay or if you don’t notice the bitterness or it tastes like water, you may have a deficiency and will need to restore your zinc levels.
Ultimate nutrient: Zinc is responsible for hundreds of processes within our brain and our body, and is one of the most important minerals for our health throughout our life. There are more roles in the body for zinc than any other nutrient.
Vegetarians: Vegetarians often require as much as 50% more of the RDI for zinc than non-vegetarians. Zinc can be sourced from whole-grain breads, cereals, nuts, seeds, beans and legumes, but these foods also contain phytates, which can bind zinc and therefore inhibit its absorption. While these plant-based options are good dietary sources, the bioavailability is often lower than animal- based products.
Vitamin C: With the help of vitamin C, zinc has been used in research into improving age-related macular degeneration (AMD). After an average follow-up period, supplementation with antioxidants plus zinc (but not antioxidants alone) significantly reduced the risk of developing advanced AMD and reduced visual acuity loss.
Wound healing: Zinc is critical for wound healing, whether it is a small cut, or helping the skin recover from surgical procedures. It also helps prevent scar formation.
EXcessive zinc: A over-large intake of zinc may result in side effects with symptoms ranging from mild to severe. Intake of 50 to 150 milligrams per day of supplemental zinc may cause minor intestinal distress occurring within three to 10 hours after ingestion. Single doses of 225 to 450 milligrams of zinc usually cause nausea and induce vomiting.
Yellow fungus growth on toenails: Many skin disorders are related to insufficient zinc, including abdominal stretchmarks after childbirth, split fingernails with white specks, as well as yellow toenails and/or fungus growth.
Zinc: There are more roles for zinc than any other nutrient. It is one of the most important elements for our health yet one of the most deficient in our diet, especially here in New Zealand. This is due to the quality of our soils and the impact of the foods we eat, and the water we drink.
There are more roles for zinc than any other nutrient. It is one of the most important elements for our health, yet one of the most deficient in our diet, especially here in New Zealand.
The chronic lack of zinc in Aotearoa is due to the quality of our soils and the impact of the foods we eat, and the water we drink.
Here’s an overview of the critical roles this mineral plays in our bodies. Also see our handy guide: A to Zinc.
Zinc is involved in hundreds of processes within the body, and it helps us absorb and utilise nutrients from our food.
It plays a role in immune function, helping repel and overcome bacterial and viral infections like the common cold. It assists with growth development, protein and DNA synthesis, and is effective in wound healing.
Zinc is essential for the brain and neurological function as well as the maintenance of vision, taste and smell. It nourishes the scalp and helps maintain strong and healthy gums, hair, skin and nails. It can help avoid hair loss, which can be a symptom that you may be deficient. Zinc can control the production of oil in the skin and help balance some of the hormones that can lead to acne. Many skin disorders can be attributed to insufficient zinc.
Zinc is important to our health and wellbeing throughout our life. It supports normal growth and physical development during pregnancy, and this support continues through childhood and adolescence.
There is almost no part of the body that zinc doesn’t benefit, either inside or out.
It is key to both male and female reproductive health and is vital as we grow older, as it helps maintain bone density and muscle bulk.
However, zinc can be harder to access through diet for both women and men as they age, as the body doesn’t have the ability to store minerals. New Zealand surveys have shown that 52% of middle-aged men aren’t getting enough zinc each day, and that figure increased to 90% for men aged over 70.
Zinc and the Common Cold
Much research has been done around zinc and its capacity to combat the common cold. Although studies examining zinc treatment on cold symptoms have shown varied results over years, it appears to be beneficial under certain circumstances.
The Cochrane Report concluded that taking it within 24 hours of developing symptoms has been shown to reduce the severity and duration of cold symptoms in healthy people by up to a third. It does this by directly inhibiting the rhinovirus binding and replicating and suppressing inflammation.
More research is needed to determine the optimal dosage, formulation and duration of treatment before a recommendation for zinc in the treatment of the common cold can be made.
Some of us need zinc more than others.
Studies have shown that New Zealand men have lowered zinc status, especially as they age. Men require an RDI of 14mg just to prevent deficiency.
Several New Zealand studies have suggested that many adolescent girls aren’t getting enough zinc and this may be affecting their growth and development. This could be due to changing diets, less red meat and seafood being consumed, as well as the prevalence of processed foods, which are often refined and lacking minerals and other nutrients.
Pregnant and breastfeeding mothers also require bigger intakes, as there are high foetal requirements for zinc, and lactation can also rapidly deplete mineral stores. Breast milk provides enough zinc (RDI 2mg) for baby for the first six months, but zinc needs to be acquired from food sources as the child grows. Supplementation of zinc has been shown to improve the growth and development of some children who have exhibited a mineral deficiency.
Zinc has limited storage capacity with our body, so a deficiency can develop quickly if we’re not restoring and replenishing.
Blood tests are not a reliable method for detecting zinc deficiency as most of the zinc in our bodies is retained in our cells rather than in our blood. However, there is a simple test you can take to measure your zinc status, which can often be provided by your local health shop.
It involves taking a tiny amount of zinc sulphate, dissolving it in water and then tasting as little as a spoonful. This test works because zinc is required for your taste buds to function.
If you notice a bitter, astringent taste you are not deficient. If this bitter taste is delayed by more than a few seconds, you need more zinc in your diet. If there is a much longer delay or if you don’t notice the bitterness or it tastes like water, you may have a deficiency and will need to restore your zinc levels.
In this case, you may already be experiencing some common symptoms of a low zinc status such as frequent colds or infections, weak sense of smell and taste, hair loss, slow wound healing or skin disorders and inflammation.
You may be advised to supplement with zinc for a period and look to include more zinc-rich foods in your diet, such as lean red meat, dairy, seafood, poultry, or whole-grains, beans and legumes.
Getting Zinc into Your Daily Diet
The best source of zinc is rock oysters, which contain significantly more zinc than red meat and grains but are often not a regular part of our diet. Fats, which contain very little zinc, also tend to dilute zinc from the diet.
Lean red meat is an excellent dietary source, and it is also highly bioavailable, meaning your body can absorb it much more readily. Green leafy vegetables and fruits contain modest sources of zinc.
Some animal-free options include whole-grain breads, cereals, nuts, seeds, beans and legumes, but these foods also contain phytates, which can bind zinc and therefore inhibit its absorption. While these plant-based options are good dietary sources, the bioavailability is often lower than animal- based products.
Vegetarians often require as much as 50% more of the RDI for zinc than non-vegetarians.
Note that techniques such as soaking beans and grains in water for several hours can reduce this binding of zinc by phytates and thus increase bioavailability.Vegetarians often require as much as 50% more of the RDI for zinc than non-vegetarians.
Studies from New Zealand nutrition surveys and overseas research suggest most of us are accessing only half of the daily zinc we require from our diet.
Zinc Deficiency Inhibits Absorption
Once you become zinc deficient, it can be very difficult to improve zinc levels purely through food alone, as your body’s absorption often depends on having enough zinc in the first place.
In addition, if you are recovering from an operation, have suffered emotional stress, or been over-exercising, your body will look to use all the available zinc on offer in an effort to heal. Zinc is one the few minerals lost rapidly in the urine after suffering acute psychological stress.
Gastrointestinal surgery and digestive disorders such as Crohn’s disease can decrease zinc absorption. Other illnesses associated with zinc deficiency include chronic liver disease, alcoholic cirrhosis, anorexia nervosa, chronic renal disease, diabetes, malignancy and sickle cell disease. Diarrhoea can also lead to excessive loss.
Supplementation may then be required to achieve good zinc status and you will then be able to maximise your zinc from food sources once again.
While we should be getting our important vitamins, minerals and other nutrients from the food we eat, there are often factors that prevent this from happening.
Soil depletion, the prevalence of processed food and bouts of illness can lead to mineral deficiencies that prevent the nutrients reaching the cells in our body and enabling the hundreds of processes that keep us healthy.
It is important to be aware of some simple things we can do to restore and replenish these minerals, to maintain optimal levels and supplement when needed to avoid larger health problems.
References: Coory, David. Stay Healthy by supplying what’s lacking in your diet. 1992 Schauss, Alexander G. Minerals, Trace Elements, & Human Health. Life Sciences Press. 1995 Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press, 2001 Singh M, Das RR. Zinc for the common cold. Cochrane Database Syst Rev. 2011 Prasad AS. Zinc deficiency: its characterization and treatment. Met Ions Biol Syst 2004
When you hear the word iodine, you may think of the tablets used to disinfect water on camping trips or the yellow liquid used for disinfecting cuts and grazes when we were younger. Or you may just remember it from the periodic table in chemistry class.
Iodine is one of the most important life-sustaining elements. For more than 100 years, it has been known as the element that is necessary for thyroid hormone production. However, it is so much more than that.
Iodine is found in each and every one of the trillions of cells in the body, and responsible for the production of all the other hormones in the body.
It is a powerful antibiotic, and has potent antibacterial, antiviral properties.
It has strong anti-inflammatory effects by neutralising free radicals and is necessary for proper immune system function. Working together with other minerals like Selenium, it has many therapeutic benefits for a range of modern illnesses and diseases.
It is estimated by the World Health Organisation (WHO) that more than half of the world’s population live in an area of iodine deficiency, and that this has risen 400% in the last few decades due to soil depletion and an increase in environmental contaminants that have replaced it.
Our body does not make iodine, so we need to access it from the foods we eat. But if the nutrients are not in the soil to begin with, it cannot be in the food we eat, and this can lead to common deficiencies.
Iodine deficiency in New Zealand
Soil in coastal areas are naturally iodine-rich, as are the dairy products produced by the cows that graze there. Fresh produce such as fruits and vegetables that are grown in coastal areas are also rich in iodine.
Despite being a coastal nation, New Zealand soils are low in iodine, and this is reflected in our locally grown produce.
This can be due to intensive farming, lack of crop rotation and the use of fertilisers. Coupled with changes to our diet, the reduced use of iodised salt in the household, the prevalence of processed foods, many New Zealanders are now lacking important nutrients such as iodine that are key to good health.
The WHO’s research has suggested deficiencies in both Australia and New Zealand are re-emerging, when they were previously thought to be iodine sufficient.
This research suggests that we may be consuming less than 60% of what is recommended. While we all need iodine, it is especially important for women who are trying to fall pregnant, are currently pregnant or who are breastfeeding, as the body demands more during this time due to increased thyroid hormone production, and the requirements of the developing baby.
Properly evaluating and treating iodine deficiency will help people support thyroid health and immune system function, increase their energy levels, and help improve general health and wellbeing. This can be achieved by some simple changes to their diet or daily supplementation in consultation with their health practitioner. It can be as little as a couple of drops of potassium iodide in a glass of water each day to get you feeling better, and help you avoid some of the common but serious health problems we are seeing today in New Zealand and around the world.
The best results are seen with a holistic approach, and increasing the intake of important vitamins, minerals and electrolytes through a wholefood diet.
The hungry thyroid
The thyroid is often referred to as a ‘hungry’ part of the body, in reference to its high nutritional demands.
This butterfly-shaped endocrine gland surrounds the windpipe and is important for metabolism, regulating digestion and your heart rate. It facilitates energy production and mental agility. The thyroid also helps with fat burning too, by determining how quickly and efficiently kilojoules are burned up, and it assists in the breakdown of proteins. Thyroid function also assists the suppleness and strength of our hair, skin and nails.
Iodine is an essential ingredient in all thyroid hormones, including T4 (thyroxine) and T3 (triiodothyronine). It is important to maintain sufficient amounts of iodine, and they are required to be synthesised in adequate amounts. In a low thyroid state, known as hypothyroidism, the thyroid gland can’t make enough thyroid hormone to keep the body running normally. The metabolic state is therefore reduced which can lead to weight gain.
When the thyroid gland is releasing excess amounts of thyroid hormone, it is known as hyperthyroidism, which is an overactive or elevated metabolic state which can result in fatigue, irregular heartbeat, unexplained weight loss and brain fog.
When you have an adequate intake of iodine, your body contains 20-50g, and 75% of that amount is stored in the thyroid. However large amounts are also stored in other parts of the body, including the salivary glands, the breasts, ovaries, and the brain. In the brain it concentrates in the substantia nigra, the part of the brain that is associated with Parkinson’s disease.
One of the first signs of deficiency is an enlarged thyroid gland.
The lack of iodine causes the gland to expand in an attempt to extract as much iodine in the bloodstream as possible. If your iodine intake is low, this will be reflected in low levels of thyroid hormone. You may then experience fatigue, dry skin, constipation, systemic inflammation, a hoarse voice, delayed reflexes and some cognitive impairment.
It is best to consult your doctor or health professional should you identify any of these symptoms. Anybody taking thyroid medication should always discuss their condition with a health professional before taking supplementary iodine.
The role of selenium
Selenium, another important mineral and antioxidant, plays a significant role in regulating thyroid function and iodine metabolism. The thyroid contains more selenium by weight than any other organ in the body.
Selenium is a required component for the production of the enzyme glutathione peroxidase, which protects the body from damage with antioxidant capabilities.
Without this enzyme, the thyroid gland is susceptible to damage from oxidants, there would be no activation of thyroid hormone without selenium.
The need for iodine before pregnancy
The consequences of iodine deficiency are most serious for women who are trying to fall pregnant, who are currently pregnant or are breastfeeding.
Thyroid hormones balance the function and development of the body’s major organs and influence the progress of the developing baby.
Research has shown that a lack of iodine can cause fetal and neonatal mental disabilities and growth problems, along with speech and hearing issues. Cognitive function and neurological development can be impaired when iodine levels are low.
Pregnant and breastfeeding women also require more iodine due to increased thyroid hormone production.
It is recommended that women take iodine supplements from the point of planned pregnancy and through the full duration of pregnancy as well as breastfeeding. Avoid kelp or seaweed supplements as they may be contaminated with heavy metals such as mercury. Multi-vitamin, multi-mineral and pre-natal supplements may or may not contain enough iodine, so it’s best to check.
Women with pre-existing thyroid conditions should always check with their health professional before taking a supplement.
How do I know if I’m deficient?
Under most states of iodine sufficiency, approximately 90% of dietary iodine eventually is excreted in the urine, with exception being the lactating female due to iodine excretion in the breast milk. Because of this, urine is the best biological fluid to use for assessment of deficiency.
If you are concerned there may be deficiency, you could undertake an iodine-loading test, otherwise known as a urinary iodine concentration (UIC) where you take a prescribed dose of iodine, then collect 24 hours of urine to undergo analysis with a health professional.
The principle of this test is that if you’re iodine sufficient, most of the dose will be excreted, and if there is a deficiency present, it will be instead be absorbed by the body.
Can I get enough iodine from salt?
Iodised table salt was implemented in many regions and countries around the world when iodine deficiency was recognised. In New Zealand in the 1920’s, the government allowed manufacturers to voluntarily add iodine to table salt. This was mainly to safeguard against thyroid enlargement (goitre) and the severe mental retardation of cretinism, although the incidence of these conditions was very rare in New Zealand.
In recent decades we have seen people consume less salt due to health concerns, while some avoid salt entirely. Salt used in processed foods is often non-iodised to save on costs, so is not a source of iodine despite the sodium content.
In recent times we are seeing a prevalence of sea salt, or kosher salt, promoted as a healthier alternative. However, sea salt is a poor source of iodine, and we should look for unrefined, unprocessed sea salt, with some products now enriched with New Zealand sea kelp. The iodine in salt is not very bioavailable in our bodies, it is better absorbed through liquid and food sources.
Other sources of dietary iodine
It can be difficult to identify sources and the quantity of iodine in most foods. However, it is naturally present in seawater, so therefore seafood is a good source, especially seaweed, shellfish and saltwater fish. It’s also naturally present in soil, and found in eggs and dairy, including yoghurt, cow’s milk, ice cream and cheese.
If you don’t have access to shellfish or other seafood, or if the soil is deficient due to intensive farming, you’ll need to access it from other sources.
Iodine levels in milk can vary according to the soils in which the animals have grazed and factors such as the groundwater used in irrigation, fertilisers used and the feed for the livestock. Interestingly, organic milk is estimated to contain roughly 30-40% less iodine than conventional milk, owing to alternative processing methods.
It is difficult for most people to obtain adequate iodine by eating foods that are natural sources of iodine.
That said, in 2009, Iodine fortification of bread became mandatory with the exception of organic bread, non-yeast-leavened bread and bread mixes. When salt was iodised in the 20th century, this significantly improved the iodine levels within the New Zealand population, but recently deficiencies have again become apparent, hence the need for the fortification of foods.
Iodine dosage guidelines
There is no single dose of iodine that is effective for everyone. The best approach is working with a health professional that is knowledgeable about iodine.
If you eat seafood and other iodine-rich foods, use iodised salt, take a multi-vitamin or mineral supplement, you may be able to obtain adequate levels.
Recommended daily allowances range from 100-250mcg a day, with the exception of pregnant or breastfeeding women, who may require more than 300mcg per day due to increased hormone production in early pregnancy, increased urinary iodine excretion, and the transfer of iodine to the fetus or the nursing infant when feeding.
Some leading iodine experts suggest significantly larger daily doses, even up to 12mg. In Japan, the average daily intake is 12-13 milligrams due to increased consumption of seaweed and other seafood.
Iodine is one the most basic elements of all life on earth, it is present in the ocean, marine life and in every one of the trillions of cells in our body. The role it plays in our everyday wellbeing cannot be overstated. As our bodies can’t produce iodine, there are simple steps we can take to make sure we can rebalance and replenish our mineral levels, and avoid deficiencies.
References: Brownstein, MD. D. Iodine. Why You Need It And Why You Can’t Live Without It. 2014 Reader’s Digest. The Healing Power of Vitamins, Minerals & Herbs. 2000 Schauss, Alexander G. Minerals, Trace Elements, & Human Health. Life Sciences Press. 1995 Kohrle J. The Trace Element Selenium and The Thyroid Gland. Biochimie. 1999 Smallridge RC, Ladenson PW. Hypothyroidism In Pregnancy: Consequences To Neonatal Health. J Clin Endocrinol Metab. 2001 Iodine. Ministry of Health Manatū Hauora Website. Editors: de Benoist, Bruno. Andersson, Maria. Iodine status Worldwide. WHO Global Database on Iodine Deficiency. World Health Organisation, Geneva. 2004 Ministry of Health Manatū & Australian National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes. 2006, updated 2017.
Minerals such as such as magnesium, potassium and iron are the catalysts for all the vitamins and other nutrients your body uses for developing and maintaining good health. Our bodies can’t produce these minerals, so we have to obtain them from the foods we eat. In addition, we now know that New Zealand soils are often deficient in iodine, selenium and zinc due to intensive farming techniques.
Of all the minerals we need to stay healthy, silica is perhaps the least known and the least understood. It plays an important role in strengthening our skin tissue and bone as well as providing a number of other benefits. It is the seventh most prevalent element in human tissue, after calcium, which it works with to maintain healthy bones. Although silica is one of the most abundant substances in the body, as we age we retain less and less, and our intake tends to decrease with age, so it’s important that we maintain good levels through our diet and supplement if required.
Silica helps with collagen formation, joint function, strong bones, teeth and gums, gastrointestinal issues and is great for hair, skin and nails. Modern diets are lacking in silica due the refinement of the grains we eat and the filtering of the water we drink. The body needs to compensate for the lack of minerals by taking it from the healthy reserves in our bone and muscle, thus leaving our system deficient and vulnerable to problems that can get worse as we age. When we are young, silica levels in our body are high and our bones and joints are flexible, but as we get older, these levels decline and this can lead to muscle degradation, soreness, lack of mobility, injuries, and longer healing times when injuries do happen.
The many benefits of Silica.
Healthy Skin: One of the primary functions of silica is to maintain healthy skin tissue by boosting the production of proteins such as collagen, elastin and keratin. Collagen is the tissue which holds our cells together and is the major component of everything from our bones to our skin. It is the most plentiful protein, making up 75-80% of the skin. Elastin, along with collagen, is responsible for giving structure to the skin and can help to reduce fine lines and wrinkles, and make the skin feel supple. Keratin strengthens hair follicles, nails, and the surface layer of the skin.
Hair, skin, nails: Silica has been shown to support hair growth, healthy skin, and strong nails. It also strengthens teeth and gums. Many toothpastes include silica as an ingredient, and it can help with inflamed and bleeding gums.
Immune system support: As the skin is the largest organ in the body, it is the first line of defence against naturally occurring bacteria, viruses and other pathogens. Strong, healthy skin can help guard against infection. Silica can also assist in the fast healing of burns and other wounds, as it stimulates rapid re-growth of damaged tissue. You can apply it topically to the affected area and feel relief within seconds.
Joint support: Silica assists joint function by the strengthening of connective tissues, ligaments and muscles. This in turn can also improve overall flexibility. It may also reduce swelling of joints caused by injury which can help speed up the recovery process.
Bone formation: Silica promotes bone formation, as it manages calcium usage and storage throughout the body. It enhances calcium absorption, and these two minerals work together to help strengthen your bones. It is impossible to form bone without both calcium and silica. It is thought that supplementation of silica, rather than calcium is what’s needed for maintaining strong bones and enhance longevity.
Digestive Health: Gut health is top of mind these days, and silica helps to maintain the tissues that are found along the digestive tract. Most disorders of the stomach involve a degradation of the lining in the gastrointestinal tract, and silica is an essential element involved in rebuilding and maintaining these tissues.
Aluminium detoxification: Silica has shown to be a good eliminator of aluminium. Aluminium is a proven neurotoxin, and has been implicated as a cause of Alzheimer’s disease. Silica naturally reacts with aluminium, thereby forming aluminosilicate. This reaction between silica and aluminium can occur within the body, and is believed to be an important mechanism for aluminium detoxification. Aluminosilicates are nontoxic and are eliminated by the kidneys via the urine. This may help inhibit your body’s absorption of aluminium, meaning that it is able to help decrease the amount of aluminium build-up that is found in the brain’s tissues.
It is common these days for deficiencies to occur. We are simply not getting enough of this mineral in our diets to the depletion in our soils, as well as the availability of processed foods and the refinement of grains. The husks of grains are where we have historically obtained our dietary intake of silica. But with invention of the combine harvester, husks were automatically removed to create more refined flour and grains. Bread once contained many minerals, but the prevalence of white bread and white flour has seen these minerals disappear and manufacturers try to add the minerals back in with additives. These additives are often a poor substitute.
These days, we often drink filtered or purified water, which take out potentially harmful chemicals but also strip the essential minerals that we need too. Unless we are able to replenish and replace these minerals, our body will continue to take them from our reserves that are stored in our bones and muscle, making us deficient and vulnerable to weakened tissue, sore joints and skin issues.
How to get more Silica in your diet
Silica doesn’t occur naturally in a lot of foods, but is found in husks of whole grains, natural oats, barley, wheat, corn, beetroot, asparagus, alfalfa sprouts and potato skins. It is also present in lettuce, cucumbers, avocados, strawberries and onions. The less refined and the less processed the foods are the better.
Like a lot of other minerals, as we age, the human body retains less and less silica, so there may be a need to supplement. While silica is essential for good health, and we are now aware of the benefits, no RDI has yet been established. A daily, therapeutic dose of 375mg is recommended, and taking it in liquid form is best for optimal absorption and bioavailability.