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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
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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

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Look, we know not many people have round-the-clock Look, we know not many people have round-the-clock access to a sauna. But Susan found one in a hotel she was staying at recently, there’s one in our local gym and Annabel found plenty on her summer holiday in Finland. 

A growing number of studies attest to the longevity-enhancing benefits of routine forays into a sauna. Much of the research has been instigated in Finland where sauna (pronounced to rhyme with downer) has existed forever.

So how does sauna help us age well? The extreme heat activates heat shock proteins which researchers think can maintain the healthy functioning of our cells.  As we get older, the proteins in some of our cells start to misfold and collapse. They then clump together forming plaques, including the plaques thought to cause Alzheimer’s and dementia.

Heat shock proteins – triggered by a sauna stint and possibly by hot baths – appear to prevent the misfolding and collapsing of cellular proteins, as well as clearing out those that have already misfolded. Which is to say they keep our cells in good shape. 

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As working mums, we started looking for simple, science-backed ways to make the best of the second halves of our lives. We wanted to improve our own health and reduce our risk of the chronic conditions of ageing. When we started writing, Susan was caring for her mum, who had dementia, and Annabel has also faced challenges with her family’s health. 

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