The Age-Well Project

Change the way you age

Get our posts direct to your inbox

  • About The Age-Well Project
  • Books
    • Our Books
    • Reviews
    • References
  • Blog
  • Recipes
    • Recipes By Ingredient
    • Breakfast
    • Dessert
    • Dinner
    • Drinks
    • Family
    • On The Go
    • Soups and Salads
    • Treats and Snacks
  • Contact
  • Events
  • Press

SUNSHINE, VITAMIN D AND A RECIPE FOR COCONUT-CRUSTED SALMON

August 22, 2014 8 Comments

1

Not difficult to top up the Vitamin D in the summer, is it? All that endless sunshine, those days by the pool and drinks on the terrace (well, that’s what my Facebook feed looks like anyway – thank you friends). But this summer, I’m stuck inside, working 12 hours days with a long, underground commute either side. So I may not be getting enough Vitamin D. It allows the body to absorb calcium to create strong bones and teeth, and it strengthens the immune system.

Vitamin D has been the subject of much interesting research recently. A study published just yesterday indicates that it is linked to a lower risk of colon cancer. “Increased Dietary Vitamin D Suppresses MAPK Signaling, Colitis, and Colon Cancer,” found that increased levels of the vitamin reduced the risk of colon cancer in mice suffering from Irritable Bowel Syndrome. And a study published earlier in the summer linked Vitamin D deficiency ‘increased risk of death from all causes – including cardiovascular disease and cancer’ http://www.medicalnewstoday.com/articles/278323.php

But what really caught my eye was a study suggesting that not getting enough Vitamin D doubles the risk of developing dementia. That’s enough to get me bunking off work to spend an hour outside at lunchtime, however busy I am. The University of Exeter research found that people over 65 had a 53% increased risk of developing dementia if they had low levels of Vitamin D and 125% increased risk if they were severely deficient. The researchers themselves were surprised at how strong the link is, but stressed that the results don’t demonstrate that low Vitamin D levels cause dementia. http://www.exeter.ac.uk/news/featurednews/title_405559_en.html

All in all, a really good reason to book a half-term holiday in the sun. In the meantime, I’m upping my dietary sources of Vitamin D – including oily fish, eggs and dairy. (Check out our frittata recipe and watermelon and feta salad for some summery recipes which deliver Vit D). This salmon recipe is a big hit – with adults and children. It includes another of my favourite brain foods – coconut – so it’s a win win.

COCONUT CRUSTED SALMON serves 4

4 salmon fillets

For the crust:

50g fresh coriander

50g desiccated coconut

2 cloves of garlic, peeled

2tsp ginger paste

juice and zest of 2 limes

2tsp sugar

2tsp fish sauce

Pre-heat oven to 180C.

Blend all the crust ingredients in the food processor till well combined (or chop the coriander and garlic finely and stir in the other ingredients). Put the salmon in a roasting tin and spread the coconut-coriander mix on top. Bake in the oven for 15mins. Serve with rice or noodles and green veg. 

Susan

  • Meal Types: Dinner, Family
  • Conditions: Brain and Dementia, Cancer
  • Ingredients: Coconut Oil, Fish, Salmon
« HOW TO THICKEN AGEING HAIR – PEA AND ROASTED GARLIC SOUP WITH BASIL AND FARRO
INCREASE YOUR MICROBIOTA – AND PEA & SOYBEAN SALAD »

Comments

  1. Q says

    August 22, 2014 at 8:35 am

    Looks divine! Can’t wait to try.

    Reply
  2. Lou says

    August 23, 2014 at 1:46 am

    This looks delish – having lost my own Mum to Alzheimer’s anything to combat it is interesting. Your blog is inspiring keep it going!

    Reply
    • Susan Saunders says

      August 24, 2014 at 2:01 pm

      Thanks so much Lou. The research around reducing dementia risk by good nutrition is so compelling that we have to do our best! If there’s a chance I can avoid my girls having to go through what I deal with caring for my mum (and she experienced caring for her mum), then it’s worth a try

      Reply
  3. Julia says

    September 15, 2015 at 1:01 pm

    Brilliant blog. Thank you so much. Rare to find such excellent, tasty recipes AND most of them perfect for vegans.

    Reply
    • Susan Saunders says

      September 16, 2015 at 8:20 pm

      Thanks so much Julia. Do sign up for the weekly updates!

      Reply

Trackbacks

  1. canapes high in vitamin d says:
    December 21, 2014 at 8:43 pm

    […] vitamin – Vitamin D. A slew of new research has linked Vitamin D deficiency to obesity, dementia, prostate and colorectal cancers, fertility, multiple sclerosis, asthma, heart disease, high blood […]

    Reply
  2. DO YOU KNOW HOW TO REDUCE DEMENTIA RISK? - The Age-Well Project says:
    February 10, 2019 at 9:25 pm

    […] Coconut-crusted salmon […]

    Reply
  3. WHO’S RESPONSIBLE FOR OUR HEALTH? - The Age-Well Project says:
    April 28, 2019 at 4:55 pm

    […] is linked to genetic factors or what time you set your alarm for, spending time outside in daylight can only be beneficial to […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  • Email
  • Facebook
  • Instagram
  • Twitter

Welcome to The Age-Well Project

Welcome to The Age-Well Project!
Here you’ll find easy changes for a longer, happier life. We’ve immersed ourselves in the science of longevity and distilled the research to make it work in our everyday lives. You can change the way you age: here’s how.

Favourite Posts

WHY I’VE THROWN OUT ALL MY BEAUTY PRODUCTS (nearly…)

Why Alzheimer’s Is A Women’s Issue

HOW HAVING A DOG CHANGED MY LIFE

GREEN SPACE IS GOOD FOR YOUR HEALTH

SUGAR, CHOCOLATE, SADNESS AND BRAIN-BOOSTING BISCUITS

WHY ‘INFLAMM-AGEING’ COULD START IN THE GUT AND HARISSA-ROASTED VEGETABLE SALAD

POLYAMINES – THE NEW SECRET WEAPON FOR AGEING WELL & MOROCCAN SPINACH AND CHICKPEAS.

THINNING AGEING HAIR – WARM CHICKEN LIVER SALAD

About The Age Well Project

This site is for anyone who wants to make the second half of their life as healthy, happy and disease-free as possible. Sign up to get the latest research on ageing – and delicious recipes to match – direct to your inbox.

agewellproject

⭐️Change the way you age
📚The Age-Well Project + Age-Well Plan ⭐️Get tips & recipes on our blog - sign up ⬇️

The Age-Well Project blog
Everything we’ve learnt about ageing well points Everything we’ve learnt about ageing well points to a time (for women at least) in their mid-60s when the chronic conditions of ageing, like diabetes, heart disease and dementia, are - statistically - more likely to kick in. 

And we know that our reproductive hormones do so much more than prepare us to have periods and babies, we have receptors for them throughout our bodies and brains. 

Oestrogen, in particular, helps keep bones strong, blood vessels flexible, brains firing and inflammation levels low. Essentially, it wraps us up in a cosy protective cloak to keep us safe and healthy while we're able to reproduce, but once the eggs have run out - we're on our own! 

Between the average age of menopause at 51, and that time in our 60s when the chronic conditions of ageing are more likely to kick in, we have a decade or so in which it’s vital to focus on our health.

And how to do that? It’s on the blog - link in bio

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #menopause #menopausehealth #postmenopause #postmenopausefitness #postmenopausal #oestrogen #hormonalhealth
If you’re lucky enough to have good metabolic he If you’re lucky enough to have good metabolic health you might want to thank your Mum today. Recent studies have found that women who move around during their reproductive years and during pregnancy and then breastfeed for a bit pass on a compound in their milk called 3SL which provides lifelong protection against poor metabolic health. The offspring of moving, breastfeeding Mums appear to have a lower lifetime risk of heart disease, type 2 diabetes and other chronic metabolic disease. Even gentle strolling during pregnancy and while nursing can produce this compound. So today we thank our Mums for that - as well as everything else.  Susan’s mum in the hat. Annabel’s mum in the pony tail. 

#mothersday #mothers #move #agewell #goodhealth #longevitylifestyle #longevity #walk
There’s been lots of good news for walkers recen There’s been lots of good news for walkers recently. A study published last month found that over-60s who walked between 6000 and 9000 steps a day cut their risk of heart disease (including strokes and heart attacks) by 40-50 percent, when compared to a more typical 2000 steps a day. In fact this study found that for every additional 1000 steps walked, the risk fell still further. 

How far are you walking to age well? Let us know in the comments and there’s more on the power of walking on the blog - link in bio

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #walking #womenwhowalk #womenwhohike #reversewalking #backwardswalking #walkingbackwards
A big hug from us to you to mark International Wom A big hug from us to you to mark International Women’s Day! 

The campaign this year reminds us to embrace equity as a way to recognise that each of us has different circumstances, and we need different resources and opportunities to reach an equal outcome. Of course, this is as vital in ageing and health outcomes as in every other field.  

So we’re embracing our age and hoping to grow older in a more equitable society ❤️

#internationalwomensday #embraceequity #embracequity2023 ##longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #iwd2023 #madformidlife
We’ve learned to love walking backwards! So many We’ve learned to love walking backwards! So many benefits when it comes to ageing well. 

If you’re not sure how to start or are worried about looking silly (we were) - there are lots of tips on the blog, link in bio. 

If you’re a backwards walker, let us know in comments below! 

If you’re planning to start, save this post for when you’re ready for some reverse walking 

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #walking #womenwhowalk #womenwhohike #reversewalking #backwardswalking #walkingbackwards
Load More... Follow on Instagram

Contact Us

For any enquiries please email theagewellproject@gmail.com.

Copyright © 2023 The Age-Well Project