Hey guys, welcome back to a very special edition of 3 question Friday! Where our head nutritionist Ben answers his favourite 3 questions from the week…
This week we have a very special guest who has recently joined the 13 Seeds family. Be sure to watch the video to find out!
Congratulations to Peter, Tara and Neil who all won $20 gift vouchers just for asking Ben a question! You can always send your questions to firstname.lastname@example.org
We’ve got some cracking questions this week…
- Peter was curious “Could you please explain the difference between the curcumin and turmeric content in your new product TheraJoint+?”
- Tara was wondering “can I get enough omega 3 fatty acids by eating tinned tuna?”
- Neil explained “I love potatoes, but are they actually healthy?”
1. Could you please explain the difference between the curcumin and turmeric content in your new product TheraJoint+?
We’ve just launched our brand-new turmeric product called TheraJoint+ that can help to alleviate joint discomfort and stiffness, reduce chronic inflammation, improve brain function, enhance immune function and is anti-ageing! (3, 4)
Peter was curious though, if the turmeric content of TheraJoint+ is 133.32mg, why are we are advertising it as 5330mg?
Let’s start with the basics. Turmeric comes from the root of Curcuma longa, a flowering plant of the ginger family. Turmeric contains many plant substances, but one group, curcuminoids, is responsible for its health-promoting benefits (1, 2).
The three most notable curcuminoids are curcumin, demethoxycurcumin and bisdemethoxycurcumin. Of these, curcumin is the most active and beneficial curcuminoid for health that can explain its anti-inflammatory, anti-cancer and antioxidant properties… and guess what? It found in insanely large amounts (100mg) in TheraJoint+ (3, 4).
Ok, back to the question!
Think of it like this… turmeric is a herbal ingredient, similar to how coffee is a herbal ingredient. The active component in coffee is caffeine, and the active compound in turmeric is curcumin, so think of curcumin in turmeric the same way you think of caffeine in coffee!
The turmeric (Curcuma Longa Extract) we added in is 133.32mg, and it is a 40x strength of standard cooking turmeric. Let’s do the math:
133.32mg of turmeric (Curcuma Longa Extract) x 40 strength = 5330mg (5.3g)
Basically, We have condensed 5.33g of Turmeric into 133.32mg, of which 95% curcuminoids, and of those curcuminoids is 100mg of curcumin!
Still confused? This may help…
An orange typically contains 53.2mg of vitamin C, however most supplements take a concentrated amount of vitamin C and condense 1g of vitamin C into a tablet instead of having the same weight as 37 oranges.
You don’t expect people to at 37 oranges a day, same as we don’t expect our customers to eat 5g of turmeric… that would be not only be very difficult to eat but also extremely inconvenient. Instead, we have made it more palatable, convenient and have ensured that 95% of turmeric is curcuminoids that is used in many studies.
2. Can I get enough omega 3 fatty acids by eating tinned tuna?
You’ll probably find tinned tuna in the cupboard of most houses, in a tradies lunch box, or a half-opened tin in the fridge at that office that Jenny from accounting uses in her tuna salad every day (sorry to all the Jennys out there).
Tinned tuna is an excellent source of protein, selenium, iodine, vitamin A and vitamin D, but how does it weigh up in terms of its omega 3 content? (5)
The three main types of omega 3 fatty acids are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). ALA is predominantly found in plants (eg. hemp seeds), while DHA and EPA occur mostly in animal foods, in particular oily fish and algae (6).
Omega 3 fatty acids are particularly important for brain health, heart health, and eye health. Due to omega 3 fatty acids role in regulating inflammation they may also be beneficial in inflammatory conditions that include heart disease, diabetes, dementia, asthma, arthritis, psoriasis and other autoimmune conditions (7, 8).
How much omega 3 fatty acids should you be consuming? Well that all depends on who you ask! The Nutrient Reference Values for Australia and New Zealand (NRV) suggest between 90 – 160mg/day of omega 3 fatty acids (combined EPA+DHA), however based on more recent research most health professionals would suggest a much higher intake, around 3000-4000mg/day of omega 3 fatty acids (combined EPA+DHA) (9, 10).
So how much omega 3 does tinned tuna have?
150g of tinned tuna contains only around 300-500mg omega 3 fatty acid. While this technically meets the Australian RDI, tinned sardines contain a whopping 1,500mg per 150g and are a far better choice for getting your omegas! (11)
- canned sardines 1,500mg
- salmon (fresh Atlantic or Australian) >500mg
- gemfish (fresh) >500mg
- canned salmon 500–1000mg
- canned tuna 300–500mg
- rainbow trout, flathead (fresh) 300–400mg
- smoked cod 300–400mg
- barramundi, snapper, John Dory (fresh) 200–300mg
3. I love potatoes, but are they actually healthy?
Considering they’re a vegetable, potatoes generally get a pretty bad wrap! This may be due to fact they are high in calories or that they commonly associated with unhealthy foods that are usually deep fried.
Why do they deserve this type of criticism when many civilisations were built on their consumption and their incredible versatility when used in cooking? Plus, potatoes are also a good source of vitamin C, vitamin B6, potassium, and manganese.
However, there are also many other benefits to consuming potatoes!
Potatoes are also a great source of resistant starch, one the 3 main types of fibre in the diet (if you want a refresher on fibre you can read about it here). Resistant starch is different to other types of fibre in that it is digested in the large intestine where is can then feed the beneficial bacteria in your gut that supports a healthy digestive system (15).
In fact, resistant starch may even help to improve blood sugar regulation and improve satiety (feeling of fullness). To get the most resistant starch out of your potatoes its best to first cook the potatoes then consume them cold – just like you do with a potato salad! (16, 17)
If you have any questions or need support with your health, feel free to email our head nutritionist Ben at email@example.com
This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above.