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All That You Wanted To Know About Vitamins

October 6, 2018

Vitamins are essential for good health and overall well-being as they play a crucial role in a number of bodily functions, such as immunity, metabolism, and digestion. While we need them in tiny amounts, their deficiency is linked to serious health outcomes, including increased risk of diseases like scurvy, night blindness, rickets, and pellagra, among others.

If you are wondering why we need these micronutrients or are worried that your family might not be getting them in recommended amounts, this post is just for you.

In this post, we’ll discuss the following:

  • Different types of vitamins

  • Why we need vitamins

  • Food sources rich in vitamins

Different Types of Vitamins

According to our friends from MedAlertHelp, there are 13 vitamins in total, divided into two categories: fat-soluble vitamins and water-soluble vitamins.

  • Fat-soluble vitamins – The body absorbs these vitamins through fatty tissue. There are four fat-soluble vitamins, namely A, D, E, and K. Our body stores these vitamins in fatty tissue and the liver.

  • Water-soluble vitamins – As the name suggests, these vitamins dissolve in water. Vitamins B1, B2, B3, B5, B6, B7, B9, and C are all water-soluble vitamins. Our body doesn’t store these, except for B12. Instead, it absorbs whatever is needed and flushes out the excess through urine.

Why We Need Vitamins?

Here’s a brief description of the role each vitamin plays in the body.

  • Vitamin A aids immunity function, promotes healthy appetite, fights cell damage, and helps maintain healthy bones

  • Vitamin D helps maintain healthy bones and teeth, besides offering protection against diabetes and cancer

  • Vitamin E helps reduce free radical damage and promote healthy skin

  • Vitamin K helps in wound healing by ensuring blood coagulation and improves bone health

  • Vitamin B7 aids metabolism and fetal growth

  • Vitamin B9 supports healthy fetal development, enhances brain function helps reduce free radical damage, and improves immune function.

  • Vitamin B3 boosts brain function, may help lower cholesterol, and improves skin function

  • Vitamin B5 aids metabolism, promotes heart health, supports liver function, and helps keep skin healthy

  • Vitamin B1 promotes energy production, protects nerves, improves memory, and helps prevent heart diseases

  • Vitamin B2 plays a vital role in the production of red blood cells

  • Vitamin B6 helps maintain brain function and formation of red blood cells

  • Vitamin B12 helps produce red blood cells and supports metabolism

  • Vitamin C promotes oral health, helps maintain healthy tissue, and aids wound healing

Food Sources Rich in Vitamins

The best way to obtain vitamins is by adhering to a well-balanced diet. However, there’s one vitamin that can’t be obtained from food only—Vitamin D. The most natural way to obtain it is by being out in the sun.

Now, let’s see which foods provide which vitamins.

  • Vitamin A – Dark leafy vegetables, dark-colored fruits (like blackberries and apple), egg yolk, fortified milk, and dairy products

  • Vitamin D – Fatty fish (like salmon, tuna, and mackerel), cheese, egg yolks, beef liver

  • Vitamin E – Dark green vegetables, avocado, papaya, mango, oils (sunflower, corn, and safflower), and nuts

  • Vitamin K – Dark green vegetables, cabbage, dark leafy vegetables, cereals, fish, and eggs

  • Vitamin B7 (Biotin) – Egg yolk, milk, nuts, chocolate, cereal, and pork

  • Vitamin B9 (Folate) – Beets, fortified cereals, asparagus and broccoli, green, leafy vegetables, dried beans, peanut butter, and lentils

  • Vitamin B3 (Niacin) – Eggs, avocado, lean meats, fish, potato, legumes, and poultry

  • Vitamin B5 (Pantothenic Acid) – Eggs, avocado, broccoli and kale, mushrooms, milk, and legumes

  • Vitamin B1 (Thiamine) – Eggs, dried milk, lean meats, nuts and seeds, whole grains, and peas

  • Vitamin B2 (Riboflavin) – Beef, milk, mushrooms, spinach, pork, fish, and tofu

  • Vitamin B6 (Pyridoxine) – Banana, avocado, legumes, nuts, meat, whole grains, and poultry

  • Vitamin B12 – Eggs, meat, milk, fortified foods (like soymilk), shellfish, and poultry

  • Vitamin C (Ascorbic Acid) – Brussels sprouts, broccoli, cauliflower, cabbage, potatoes, citrus fruits, and spinach

A healthy diet minimizes the chances of developing the vitamin deficiency. However, certain health conditions (like intestinal or liver disorders), alcoholism, and emotional disorders can make it difficult for the body to properly absorb vitamins, even when your diet is well-balanced. If you or a loved one constantly feels lethargic and suffers from chronic health problems, consult a doctor to rule out vitamin deficiency.

Food

A Guide to Food and Drink on Cruise Ships

October 4, 2018

So, you’ve decided on a cruise for your next holiday, but what can you expect from your onboard experience when it comes to dining? There are lots of options, but here are my tips on how to get the most from your experience and satisfy your inner foodie.

Is food included?

The great thing about cruising is that whichever company you go with, all your meals while onboard are included in the upfront price of your holiday – this includes breakfast, lunch and dinner. However, some speciality restaurants or franchise coffee shops may charge an additional fee, so make sure you do your research.

Dietary requirements

If you have specific dietary requirements, food intolerances or allergies, it’s always worth flagging these to your cruise line ahead of your voyage, as they’ll usually be very accommodating to your needs. It’s worth researching the best cruises for vegetarians and vegans, as some ships will allow you to bring vegan wine onboard, although a corkage fee may be charged in the restaurants.

What about drinks?

Drinks are usually extra but it’s possible to purchase drinks packages in advance; these can be a cost-effective option. Some cruise lines do offer fully inclusive options, which means all meals and selected alcohol and soft drinks are included in the initial cost. If you’re on a budget, consider choosing a cruise line that offers this.

What type of drinks can I get?

Generally speaking, you’ll be able to get any drinks you’d expect to get on dry land, with most ships offering a good selection of wines, beers and spirits in their bars. If you’re after elegant evenings, choose ships with upmarket cocktail bars, some of which have floor-to-ceiling windows, so you can enjoy the views whilst sipping a Martini or glass of bubbly.

Buffet dining

Most cruise ships have a buffet restaurant, offering relaxed and informal dining and a feast of fabulous food. You can help yourself to a mouth-watering selection of foods and refill your plate as often as you like. Beware those infamous cruise kilos though, and consider counteracting a little indulgence with a trip to the onboard gym!

Breakfasts

Ships will usually lay out breakfast options in their buffet dining area where you can expect to graze on fresh fruit, go for a full English or enjoy toast, pastries and pancakes, accompanied by a choice of teas, juices and coffees.

Speciality restaurants

Depending on the size of your ship, you’ll usually have a choice of speciality restaurants to dine in. Obviously this will vary, but you can expect international favourites such as grilled steak and chicken through to Italian, Japanese sushi and Mediterranean morsels. Some ships also offer afternoon tea, allowing you to enjoy finger sandwiches and a selection of sweet treats as well as a pot of tea.

Always check the dress code before you head to your chosen eatery, as some require formal attire.

Food

Inn Supplies – Future Trends in Coffee 2018 and Beyond What can we expect for the coffee sector in the future?

September 27, 2018

What can we expect for the coffee sector in the future?

From premium coffee brands like Starbucks to independent stores in a quirky location, coffee shops are popping up nationwide — with already around 21,000 in the country. The selection and availability of one of the world’s most loved beverages has expanded massively in recent years, with ingredients and ways of offering the ‘coffee drinking experience’ becoming more innovative with every new creation.

With a great focus on sustainability, organic sources, health-conscious options, and quirky flavours, we look at the rise in popularity of coffee beverages and which trends we can expect to become the standard in UK coffee shops of the future.

Coffee worldwide

You can’t deny that coffee is one of the most consumed drinks around the world, especially in developed nations. World coffee production for the 2017-18 period is estimated at around 158.78 million bags — an increase of 0.7% compared to 2016-17 — while coffee’s global market value is anticipated to see a 5.5% compound annual growth rate (CAGR). Looking at the industry from a UK perspective, the British Coffee Association claims that we drink around 95 million cups of coffee a day.

Have you tried cold-brew coffee?

Expect cold-brew coffees to become a momentous trend here in the UK. Cold-brew is more than just ‘cold coffee’ — and it’s not iced coffee either. Cold-brew coffee is brewed with cold or room-temperature water over 12 to 24 hours. The reason it’s growing in popularity is because it often features a mellower, sweeter, more full-bodied taste with less acidity. More than that, it’s easily bottled and ideal for on-the-go coffee consumers, which makes it convenient for those who don’t have time in the morning to queue and order a hot option.

Considering that cold-brew coffee is also easier to brew in large batches, there’s no reason that coffee shops shouldn’t be on board.

Have you tried nitrogen-infused coffee?

There’s a great space in the market for nitrogen infused coffee. Nitro-brew coffee is a type of cold-brew beverage served on tap and infused with nitrogen that delivers a creamy, ice-cold drink that has the look and texture of a pint of ale! Recently, Starbucks introduced it to its UK outlets after success in the United States and it’s highly probable that other chains and independent shops will follow suit.

Have you tried flat coffee?

Research has suggested that through premium coffee shops, flat whites make up 10% of all orders. Currently an emerging trend and set to become a regular entry on most coffee shops’ menu boards, drinks such as flat blacks and even flat mochas are gearing up to challenge the popularity of the flat white — so keep an eye out for it at your local cafe.

A look at alternative coffee mixers

Figures released by Agribusiness Intelligence found that in Britain, the alternative milk sector is set to increase by 43% in the next four years — currently worth an astonishing £6.9 billion. Recently, the trend for non-dairy foods and drinks and other milk-substitute products that suit lifestyles, like vegetarianism, and conditions, such a lactose intolerance, has grown — and this is affecting the coffee shop industry, too.

There’s a lot of variation too. Oat, soy, rice, almond, cashew, coconut, and macadamia milks will likely grow in availability in UK coffee shops, with greater creativity around how baristas infuse their gourmet and speciality drinks with these alternative mixers.

Pop-up street coffee

There’s no reason why independent coffee shops should be taking advantage of the pop-up street market — all they need is great coffee and sturdy paper coffee cups. Head of marketing at KERB — a street food event organiser — Alison O’Reilly, said: “Now a lot of people are leaving nine-to-five jobs in finance, tech and marketing. They see it as a low-risk way of setting up a restaurant without having to invest hundreds of thousands of pounds.”

The idea has caused a lot of conversation and has led to many great experiences for coffee drinkers. Considering the rising popularity of cold-brew coffee — suited to spring and summer — alongside hot-coffee options — ideal for autumn and winter; launching a coffee street food business offers the potential to be a lucrative, year-round venture.

Sources:

https://www.mordorintelligence.com/industry-reports/coffee-market

https://www.independent.co.uk/life-style/uk-coffee-week-2018-british-people-drinking-millions-cups-day-consumption-rise-a8307206.html

https://www.independent.co.uk/life-style/flat-white-coffee-culture-antipodean-mcdonalds-advert-starbucks-latte-a8246111.html

https://www.independent.co.uk/life-style/food-and-drink/street-food-2018-sophistication-why-kerb-club-mexicana-bao-pop-brixton-street-feast-a8186716.html

https://www.plantbasednews.org/post/uk-milk-alternative-sector-to-soar-by-43-by-2022

https://news.starbucks.com/news/starbucks-to-pilot-bean-to-cup-traceability

https://www.ft.com/content/a3f69e50-51c8-11e7-a1f2-db19572361bb

https://www.statista.com/statistics/779089/coffee-sales-growth-type/

Food

The UK’s Love for Veganism

September 14, 2018

It doesn’t seem like that long ago that people deemed ‘going vegan’ as something strange and extreme, as though starting a vegan lifestyle meant giving up anything tasty or fun in the kitchen. But suddenly, the plant-based, animal-product-free dietary choice has exploded into the mainstream. With celebrity endorsements from sports superstars like Venus Williams, to singer Miley Cyrus, there’s no shortage of delicious vegan meals showing up on our Instagram and Facebook feeds. What was once a mocked concept is slowly becoming the respectful, supported choice it should be – in the UK, plant-based food sales increased 1,500% between 2016 and 2017.

On veganism’s surge in the UK, The Vegan Society released data surrounding the current consensus and viewpoint of the public on the dairy and meat-free way:

  • 56% of adults in the UK practice vegan buying behaviours
  • 19% have cut down on buying meat and are checking cosmetics and toiletries for animal-testing
  • 13% actively choose meat-free or dairy-free meals when eating out
  • 51% are happy to see vegan food in shops and restaurants

Perhaps the increase has come as a result of a more flexible approach; many of us who aren’t vegan are trying out a few vegan options each week, actively decreasing our intake of meat and dairy (a viewpoint named as the ‘flexitarian’ approach). Perhaps because of this, the mindset towards vegans has drastically improved, with 43% of people saying they respected vegans for their lifestyle.

But what factors have contributed to veganism’s popularity? Looking at the results of 2018’s Veganuary, a movement that challenges people to sign up for a month of vegan eating, the top reason for people signing up was animal rights concerns (43%). This was followed by 39% of people who signed up for health reasons, and 10% who said it was for environmental reasons.

There’s a certain element of trend-following and vanity, The Independent observes, as the increase in Google searches for the word ‘vegan’ correlate with searches for the word ‘Instagram’. In a world where we love to take photos of our meals and share them on social media, it’s not difficult to believe that Instagram has helped circulate numerous brightly-coloured vegan dishes to help improve its previously ill-held reputation of being nothing but leaves.

Take a look at the top vegan food trends for 2018, and you’ll easily see the appeal:

  • Veggie chips, such as parsnip chips and sweet potato chips, make for a healthier option than normal potato.
  • Edible flowers, to make your meal Instagram-worthy!
  • Vegan desserts, bringing back ice-cream and cakes in vegan-friendly ways. Ben and Jerry’s have released three delicious vegan-friendly ice creams: Chocolate Fudge Brownie, Chunky Monkey, and Peanut Butter and Cookies are all sure to be a hit with vegans and non-vegans alike!
  • Fermented foods, while they might not conjure the most delicious image to mind, are coming into food trends in a big way. Think colourful kimchi and nutty-flavoured tempeh.

Looking outside of the kitchen, there’s a rising demand for businesses to cater more for vegans with on-the-go food options. A recent survey found that 91% of vegans are having a tough time finding to-go meal options. The market is certainly there, and restaurants and supermarkets are slowly picking up on the potential gains to be made by catering to veganism.

Even if you’re not going vegan, adding a few vegan choices to your diet can be wholly beneficial. A new study was brought to the public eye by The Guardian, outlining that the “five-a-day” notion for fruit and vegetable consumption is, sadly, not entirely accurate. In fact, the study from the Imperial College London advises 10-a-day! The now-recommended 800g of fruit and veg daily would help reduce heart disease, strokes and premature deaths. Picking up a few vegan meals throughout the week, or switching to a vegan diet entirely, would certainly help hit this healthy target.

Whether you’re debating going vegan or just increasing your veggie intake, you might want to consider growing your own. Even a small garden can house a few home-grown herbs and fruits! You just need some compost bags and a few garden tools to start cultivating your own supply of tomatoes for a home-made tomato sauce, or cucumbers for the freshest salad you’ll ever taste!

You can also grow proteins in your garden for a vegan-friendly meal. Think beans and seeds, like sunflower seeds or soybeans.

How do you feel about the rise in vegan popularity in the UK? Are you going to try out some vegan offerings at cafés and restaurants? You’ll be pleasantly surprised by how far vegan cooking has come, and if nothing else, you’ll reap the many environmental and health benefits.

Hobbies

The Best Hobbies To Take Up For Under $200

September 14, 2018

Hobbies are a great way to relax in your free time while doing things that you love! There are so many different hobbies to try, from reading and crocheting to more physical activities like yoga or dancing. It’s important to set some time apart and do something fun to give yourself a break from the stress of work and everyday life.

So if you’re looking to start up a new hobby but are worried about the added expenses of buying new tools and equipment, then don’t worry because we’ve got you covered! Here’s a list of the best hobbies to take up for under $200 so that you can find an enjoyable and relaxing pastime without breaking the bank.

Cooking and Baking

Cooking or baking different types of food is a useful and practical hobby to have – not to mention it can be very fun and satisfying as well! There’s nothing quite like the feeling of eating something delicious that you’ve made in your kitchen. There are so many different recipes to try, with different combinations of ingredients that you might never have thought to put together, which turn into amazing flavours.

Making delicious food is an inexpensive hobby to get into as you probably have most of the equipment you need sitting in your kitchen already and from there all you need are the ingredients. Cooking and baking is a very satisfying and methodical hobby to have and results in amazing food that you can share with your family and friends.

Sewing

Not only is sewing a fun and creative hobby to get into, but also an incredible skill to have. You can create so many different things with sewing, such as clothing, bags, pillowcases, cushions and many other wonderful things. Sewing is a peaceful pastime that you can still do while watching your favourite shows on the TV or listening to some great music. You can easily find patterns and tutorials to follow online to help improve your skill and technique.

Sewing is also a very handy skill to know as you’ll be able to repair or improve old clothing items. There are endless amounts of different types of fabrics in various colours and patterns that you can play around with and use to create unique material items. There are sewing machines under $200 that you can buy, which will last you a lifetime, so you don’t have to worry about spending too much money!

Art

From drawing and painting to graphic design and digital art on computers, art can be created in multiple ways. So if you feel like getting artsy, all you need to do to start is pick up a pencil and put it to some paper. Art can be a very therapeutic and relaxing hobby to have, as well as being an amazing creative outlet. Don’t worry if you don’t think or good enough or have natural artistic talent, art is subjective and if you enjoy the creative process the that’s all that matters!

All you need to get started are some pencils, paint brushes, paint and some paper. While some art supplies are on the pricey side, they do last a long time and there are many cheaper options you can try first. If you prefer working on a computer, then there are some free programs you could download and try out or get Photoshop for only about $10 a month.

Reading

Reading is a great hobby to have as there are so many different genres of books you can go through. Reading can take you to many different worlds and give you a break from reality, as well as give you access to endless information that you can learn new things from. While collecting physical books to read may end up being quite a pricey hobby, you can invest in a Kindle for under $200 and get numerous free e-books from the Kindle Store, not to mention great deals on books that would be very expensive to buy in store. You could also start a book club if you’re looking for a more social hobby, where you can share your books and borrow from other people.

Gardening

Gardening is a rewarding hobby to get into as it requires patience and continuous work, that results in something beautiful. Gardening can turn your home into a paradise and even if you don’t have a big garden or don’t have one at all, you can still enjoy this hobby. All you need to do is buy some pots, soil and seeds and start to plant! You can even create your own herd garden that’ll help spice up your cooking.

Being outside or just being around green plants and flowers can help improve your general mood and mental health and tending to your plants as they grow from tiny sprouts into beautiful blossoming flowers and bushes is such a satisfying feeling.