THEGAYUK

Tag: Vitamin B6

Recipes and news about vitamin B6. Vitamin B6 is needed for normal brain function and development. It also helps with the product of the mood enhancer serotonin and melatonin, which helps with our body clock.

  • RECIPE | Chicken Tequila

    Chicken Tequila

    Serves 4 | Prep 10 mins | Cook 1.5 hrs (small chicken)

    Tequila Twist on the Classic Roast

    The sauce / gravy that this dish makes is so delicious. Spoon it on top of the chicken once you’ve plated up. Fuse the almighty British roast dinner with some interesting international flavours; tequila, lime, coriander, smoked paprika, cayenne. It’s a winning combination. Most of the roast chickens I do at home use this recipe or a  rebased around the same ingredients. Yes, tequila is one of my staple store-cupboard ingredients.

    To complete the meal, throw in some Jamaican inspiration and try my recipe for Black Rice and Beans. Served together you could call it something along the lines of “Ja-Mexican”. Although every time I say this, all I can hear is Nicole Scherzi screaming “amazing”. Try this recipe for yourself and you may even be screaming out AMAZING.

    CHICKEN

    About 115g of free-range chicken will provide the following of your recommended daily intake;

    97% vitamin B3 (significant protection from heart disease, lowers levels of bad cholesterol, elevates “good” cholesterol HDL).

    70% protein.

    56% selenium (selenium deficiency, which some people who are HIV positive may have, has implications on immune function, depression, cardiovascular disease, cancer, hypothyroidism, infertility in males).

    40% vitamin B6 (can prevent anaemia, and also used to treat heart disease, high cholesterol, cramps, skin conditions, and boosting the immune system).

    36% phosphorous.

    22% choline (liver protector).

    21% vitamin B5 (great for acne and reducing oil production in the skin)

    16% vitamin B12.

    (SOURCE)

    CORIANDER  A great source of vitamin K (great for bones and teeth). It’s also high in antioxidant vitamins A & C, which are useful for healthy immune system function. Coriander is also beneficial for people suffering with skin disorders (eczema and dryness). Coriander is good for stimulating our digestion system and can also help to treat diarrhoea. There is a compound within this herb that can help protect us from stomach upset, even that which could be caused by Salmonella- more so than the antibiotic that would normally be used to treat it! (SOURCE : https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-coriander.html )

    Ingredients.

    1 small chicken

    100ml tequila

    100ml olive oil

    100ml chicken stock

    1 lime, juice of

    1 lemon, cut in half

    4 garlic cloves, chopped

    30g coriander leaves, chopped roughly

    1 tsp smoked paprika

    1 tsp cayenne pepper

    Method.

    Preheat your oven to 200c / 180c (Fan) / Gas Mark 6

    1. Place your chicken in a casserole dish and smother all over with the smoked paprika and cayenne pepper.
    2. Combine the tequila, olive oil, chicken stock, juice of 1 lime, chopped garlic and chopped coriander in a bowl and mix well.
    3. Pour this on top of the chicken and ensure that there is a good covering of the coriander and garlic on the top of the bird and its legs.
    4. Place the fruit of the lime inside the carcas, along with a lemon that’s been cut in half.
    5. Cover the top of the chicken with a piece of foil and cook in the oven for 45 minutes.
    6. Remove the chicken from the oven, discard the foil, and start to spoon over the juices from the pan and replace in the oven for a further 45 minutes, spooning over the juices a twice more within the 45 minutes.
    7. Check that the chicken is cooked by piercing the thickest part and ensuring juices run clear. If in doubt, give it ten minutes more and check again.

    Once the chicken has been demolished, don’t just throw the carcass away- use it the next day to make a lovely soup. I will be making a collection of Bone Broths soon and highlighting their fantastic medicinal properties.

  • RECIPE: Beetroot Chocolate Cake

    Beetroot Chocolate Cake

    Healthier Cake / Gluten-free / Anti-Oxidant Rich

    I’m writing the intro for this as my cake sits cooking in the oven. Cakes or anything with precise measures tend to stress me out as I basically can’t be slap dash and have to be accurate. However the preparation from start to oven seems to have passed me by unnoticed. It’s an extremely easy recipe to follow. I’ve cut out wheat so this recipe is gluten-free (as long as the baking powder you buy is also gluten-free). Ground almonds act as the binding agent to bring together this beautifully rich, moist cake.

    If you are looking for a healthy alternative to your average cake, then with 300g beetroot packed into this flourless, no “added” sugar, gluten-free cake- I think we have a winner.

    This cake has many anti-oxidant properties gained from the ingredients within it. Beetroot, almonds, dark chocolate, and honey all have healthy heart benefits to them as well, so why not make this healthy cake for someone you love.

    BEETROOT– Beetroot are high in potassium, magnesium, iron, vitamin A, B6, C, folic acid and anti-oxidants. (SOURCE http://www.webmd.boots.com/healthy-eating/guide/beetroot-benefits ) The nitrates in beetroot help lower blood pressure and may help heart disease. Also, beets contain boron which is good for sexual stamina and all-round energy levels! (SOURCE http://www.undergroundhealth.com/12-healthiest-foods-on-earth/ )

    ALMONDS – Naturally low in saturated fats, and high in vitamin E, almonds make a great anti-oxidant. Clinical studies actually conducted that a handful of almonds a day alongside a healthy diet, helps to lower cholesterol and promote a healthy heart. (SOURCE: http://www.theguardian.com/california-almonds/introduction )

    DARK CHOCOLATE – Nutritious. Yes it is, in moderation. You wouldn’t want to eat it in one sitting obviously, but just to show you, based on 70-85% cocoa; 100g dark chocolate contains the following percentages of your recommended daily intake; 67% iron, 58% magnesium, 89% copper (great for immune system), 98% manganese, along with potassium, phosphorous, zinc, and selenium. A sensible size slice of this cake along with a healthy diet could be helping you get all your essential minerals. Dark chocolate could also improve blood flow / lower blood pressure, and even improve risk factors for heart disease. (SOURCE; http://authoritynutrition.com/7-health-benefits-dark-chocolate/ )

    HONEY – Honey contains flavanoids / anti- oxidants which help reduce the risk of certain cancers, and heart disease. Honey actually helps the body regulate its blood sugar levels too. (SOURCE; http://www.care2.com/greenliving/10-health-benefits-of-honey.html?page=2 )

     

    Ingredient

    300g cooked beetroot in natural juices, pureed

    4 large free-range eggs

    4 tbsp honey

    4 tbsp olive oil

    1 tbsp cocoa powder, and a little extra for dusting

    1 tsp vanilla extract

    1 tsp gluten-free baking powder

    125g ground almonds

    125g dark chocolate (I used 85% cocoa)

     

    Instructions

    Preheat your oven to 180c / 160c (fan) / Gas Mark 4

    1. Grease and line a round loose-bottomed cake tin, I used a 22cm.
    2. In a large bowl, combine the beetroot with the eggs, vanilla extract, honey, cocoa and baking powder. I do this by hand so I can justify a larger piece of cake at the end of it! You can of course use an electric whisker if you want.
    3. Once combined, fold in the ground almonds.
    4. Using a heatproof bowl, place on top of a small saucepan that has a little boiling water in it, and place the chocolate in the bowl. Make sure the bowl isn’t actually touching the boiling water beneath it.
    5. Once all the chocolate is melted you can stir in the olive oil.
    6. Add the chocolate now to the cake mix and stir slowly to combine.
    7. Tip the cake mix out into your cake tin, levelling out with a spatula, and bake in the oven for 35-45 minutes. You will know the cake is ready when inserting a skewer into it’s centre and it comes out clean. Cake mix clinging to your skewer means it is not ready!
    8. Leave the cake to cool in its tin and then transfer to a wire rack.
    9. Dust with cocoa powder by tapping it through a sieve and serve. This cake does go rather well with a dollop of organic coconut Greek yoghurt, a healthier option than cream.

     

     

  • RECIPE: Beet-Swede Gratin

    Beet-Swede Gratin

    Serves 4-6

    Prep 20 mins

    Cook 2 hours

    Something a little different from the usual potato gratin that’s loaded with carbs and cream. Rooty beet and swede go beautifully together nestled amongst a garlic-thyme, skimmed milk roux sauce with reduced fat cheeses.

    The sauce turns a beautiful pale pink under the molten mozzarella and tastes so damn good. If you want to make this ahead of time then follow up to step 6 and keep in the fridge until your ready.

    SWEDE – 170g of swede will provide 53% of your recommended intake of vitamin C! Good levels per serving of; zinc, magnesium, phosphorous, manganese, and calcium also make swede a healthy bone promoter. Healthy amounts of fibre encourage a good digestive tract. Swede is also a good alternative in a gratin to potatoes for sufferers of diabetes. It has also been linked to prevention of type-2 diabetes.

    BEETROOT– Like swede, are also high in magnesium and phosphorous- for the bones. Along with iron, vitamin A, B6, C, folic acid and anti-oxidants. Another vegetable that has a good fibre content to keep our digestive tract on track.

    Ingredients

    3 fresh raw beetroots, peeled (around 700g weight peeled)

    1 large swede. Peeled and sliced into thin semi circles (around 700g weight peeled)

    160g pack light leerdammer slices (8 slices)

    100g reduced fat mozzarella (sliced)

    1 onion, sliced very finely

    1 lemon, the zest of

    4 large garlic cloves, finely chopped

    10 thyme stems, leaves removed and chopped

    roux;

    3tbsp butter

    3 tbsp plain flour

    480ml skimmed milk

     

    Instructions

    Preheat your oven to 210c / 190c (fan) / Gas Mark 6

     

    1. Peel the beetroot and drizzle in oil, wrapping in individual foil wraps and roasting in the oven for an hour or until tender when pierced with a knife. Remove from the oven and set aside to cool. Slice once cooled.
    2. Meanwhile, Par-boil the swede for ten minutes, drain & set aside.
    3. Make a roux by melting 3 tbsp butter in a saucepan, then adding the same of flour and stirring constantly to form a thick paste. Cook this out for a minute or so.
    4. Gradually add your milk with a medium to low heat on the stove. I throw in the garlic, lemon zest and a small portion of thyme leaves at this point to infuse. Stir constantly.
    5. Gradually add more milk as the sauce thickens. Once you’ve reached desired consistency (I prefer it not to be overly thick as will thicken further in the oven), remove from the heat.
    6. Now it’s time to put the dish together. In a large casserole dish or similar, begin to layer the ingredients. I layer mine; swede, onion, scatter of thyme, leerdammer, beetroot- repeat. Pour over the sauce, top with mozzarella and freshly cracked black pepper.
    7. Reduce oven heat to 180c / 160c (fan) and place in the oven for 1 hour. Serve.

     

  • RECIPE: Beetrorzotto

    Beetrorzotto

    Serves 2-3 people

    Prep 10 mins

    Cook 30 mins

    I challenge those adverse to beetroot to actually give this a go. I am definitely converted from unsure, to a beetroot lover after eating this. This is proper creamy comfort food that uses fresh dill and feta to make a delicious and unusual combination. The dish can be adapted very simply to achieve vegetarian, vegan, or wheat-free status. See my swap suggestions beneath the recipe.

    BEETROOT- Beetroot are high in potassium, magnesium, iron, vitamin A, B6, C, folic acid and anti-oxidants. (SOURCE http://www.webmd.boots.com/healthy-eating/guide/beetroot-benefits ) The nitrates in beetroot help lower blood pressure and may help heart disease. Also, beets contain boron which is good for sexual stamina and all-round energy levels! This dish is definitely sexy with its deep red colour. (SOURCE http://www.undergroundhealth.com/12-healthiest-foods-on-earth/ )

     

    DILL – Dill has been used as a digestive aid in herbal medicine for years, but also is a brilliant immune system booster. Dill also contains anti-carcinogenic properties. (SOURCE https://www.organicfacts.net/health-benefits/seed-and-nut/dill.html )

    CAROTINO OIL-If you haven’t heard of carotino oil before then you must go out and keep some stocked in the cupboard. It’s a great, cheap way of incorporating, even more, vitamins in your food. Carotino includes antioxidants, vitamins A & E, and Omegas 3 & 6. Due to it’s vibrant orange colour it does have a tendency to stain food- a fried egg didn’t look too appealing when I tried it. But it does however work fantastically with this vibrant dish.

    Ingredients

    1 tbsp carotino oil

    2 garlic clove (chopped finely)

    1 red onion (chopped)

    250g packed beetroot, including juices not in vinegar (chopped roughly)

    100g feta cheese (made into little squares)

    200g orzo (small, rice shaped pasta)

    700ml water made with 1 chicken stock melt/cube (or veg)

    Small bunch of dill, chopped finely (reserving some for a final sprinkling)

    Instructions

    1. Heat the oil in a large non-stick pan (or even a non-stick wok would do) and lightly fry the onion until cooked (10 mins).
    2. Add the garlic, beetroot, orzo, and stock and bring to the boil.
    3. Reduce the heat and leave to simmer for around 15 mins, check the orzo every now and then. Remember this is pasta not rice, so you want to retain a little bit of bite.
    4. Stir in the dill and then plate up, adding your feta cubes on top, along with the reserved dill.

     

    I served the beetrorzotto with my sweetheart coleslaw.  The crunchy textures against the velvety beetroot and orzo makes a lovely contrast. You could also serve with a crisp salad or garlic bread.

     

    Something you can’t eat in the ingredients list? Make the following swaps-

     

    DAIRY- Feta – You can actually source non-dairy feta if you do not eat dairy foods. Any other vegetarian cheese would go well here.

    WHEAT / GLUTEN – Orzo – Replace with a wheat/gluten free small shape pasta or you could alternatively use rice but make sure to extend the cooking time.

     

     

     

  • RECIPE | Black Quinoa with Beetroot & Pistachios

    Serves 2 | Prep 5 mins | Cook 15-20 mins

    Side Dish / Gluten Free / Iron Packed / Digestion Helper

    This is a recipe that manifested out of me suddenly realising I had forgotten an essential ingredient whilst at the shop for the original side dish I had planned! My forgetfulness and inability to stick to a list has often landed me in prime opportunities for a creative quickie in the kitchen. The crunchy quinoa and pistachios are tossed with silky earthy beetroot and fresh parsley. The natural flavours of this dish are essentially earthy & mellow, so this would be best suited with the main part of the meal having a sharp distinctive flavour. Why not try it with Lemon & Garlic Roasted Halloumi.

    BLACK QUINOA – Quinoa is a fantastic source of protein, especially for those that avoid eating meats. Quinoa is classed as a complete protein, meaning that it contains all 10 essential amino acids which you can normally only find within animal product. As well as providing a good supply of dietary fibre, (1 cup of) black quinoa will also supply 20% of your daily intake of folate (a B-vitamin essential for skin, liver, eyes, and hair), and 15% of Iron (red blood cells need this to carry oxygen around in the body). (SOURCE: http://www.livestrong.com/article/497045-benefits-of-black-quinoa/ )

    BEETROOT- Beetroot are high in potassium, magnesium, iron, vitamin A, B6, C, folic acid and anti-oxidants. (SOURCE http://www.webmd.boots.com/healthy-eating/guide/beetroot-benefits ) The nitrates in beetroot help lower blood pressure and may help heart disease. (SOURCE http://www.undergroundhealth.com/12-healthiest-foods-on-earth/ )

    PISTACHIOS – Rich in mono-unsaturated fats like oleic acid make the pistachio nut a good source of anti-oxidants. Pistachio nuts also contain carotenes, vitamin E, polyphenolic anti-oxidant compounds which help remove free-radicals from the body. They are also rich in the essentials for boosting our immune system; copper, manganese, iron, zinc and selenium. (SOURCE: http://www.nutrition-and-you.com/pistachio.html )

    Pistachios also contain potassium which will work alongside the fibre in the quinoa to aid healthy digestion.

    PARSLEY – The vitamin C content is higher than oranges (53% of your recommended daily intake in 30g of fresh parsley). Within the same 30g you will get 553% of your daily intake for vitamin K (healthy bones). It’s packed full of antioxidants, vitamin A, folate, iron. and can help neutralize carcinogens. It’s also great at neutralizing garlic breath! (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=100 )

    Containing a high amount of enzymes, parsley benefits healthy digestive activity .

     

    Ingredients.

    150g black quinoa

    150g beetroot, cooked in natural juices, cubed

    30g pistachios, bashed

    Bunch fresh parsley, finely chopped

    Olive oil

    Pinch of pepper

     

    Method.

     

    1. Cook the quinoa according to packet instructions in simmering water (15-20 mins).
    2. Drain the quinoa and rinse under the cold tap in a sieve.
    3. Mix together all the ingredients in a bowl along with a tablespoon of olive oil. Serve.

  • RECIPE | Beef Chilli with Black Rice

    You will have to trust me on the Chinese five spice. It complements the smoky fiery flavour of the beef chilli perfectly. This is probably one of my favourite’s to make, my friends love my chilli. You can reduce the cooking time by adding less of the stock but I prefer a long, long cook for this.

    Serves 4-6 people
    Prep 10 mins
    Cook 1-2 hours

    If I’m doing this for a crowd I serve a Scotch Bonnet chilli pepper on the side to see who’s man enough to give one a go! If you are going to do this, please remind your guests that the Scotch Bonnet ranks in category 4 on the scoville heat measure, and is of similar heat to a habanero, jamaican hot pepper, and the not so comfortingly named, Fatalii. Have plain yogurt / milk on standby!

    BLACK RICE- Where has black rice been all my life? After trying this for the first time only recently I can honestly say I will never eat a bowl of the white stuff ever again! A spoonful of black rice contains more antioxidants than that of blueberries. The anthocyanin antioxidants within the rice are linked with memory improvement, protection against heart disease and even cancer. Black rice is a fantastic source of Iron and also vitamin E. I decided to serve my devilish beef chilli with black rice to give a gothic, unusual and nutritious edge to the dish. Black rice is not just for show, it’s so good for you!

    BEEF- Around 85g of beef provides you with the following of your daily requirements; 50% protein, 39% zinc, 37% B12, 24% selenium, 20% phosphorous, 18% niacin, 16% B6, 14% iron, 12% riboflavin. ( SOURCE: http://www.beef.org/udocs/Beef%20Bytes%20Health.pdf )

    KIDNEY BEANS- 177g of kidney beans will provide you with the following of your daily requirements; 57% folate, 45% fibre, 42% copper (great for the immune system), 38% manganese (good for bone production & skin integrity), 34% phosphorous (another one for bones but also digestion), 30% protein, 23% B1, 21% iron.

    The kidney bean is a good source of cholesterol-lowering fibre, along with many other beans. When beans are combined with whole grain rice, the kidney beans provide virtually fat-free high quality protein. Kidney beans can also increase your energy by replenishing iron stores. (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87)

    REDUCED SALT & SUGAR BAKED BEANS – It’s this kind of cheap, easily accessible food that we can utilise for our health without having to import a wonder herb or grain from the Amazon. Baked beans can help towards achieving 7-a-day along with great fibre and protein benefits. Lycopene within the tomato sauce is a powerful antioxidant that has shown to help prevent heart disease and prostate cancer. (SOURCE ; http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-baked-beans.html )

    Ingredients.
    1 dried chipotle chilli, rehydrated, de-seeded and chopped finely
    1 ham stock cube, made up with 500ml hot water
    2 tsp Chinese five spice
    1 400g can kidney beans in a chilli sauce
    1 400g can organic chopped tomatoes
    1 230g can reduced sugar & salt baked beans
    2 onions, chopped roughly
    60g smoked chorizo, skin removed and sliced into rounds
    1 tbsp carotino oil (or any other healthy cooking oil of your choice)

    75g black rice, per person.

    Method.
    1. Heat the oil in a large saucepan and fry the onions over a medium heat for 10 minutes until they are translucent.

    2. Add in the beef, Chinese five spice, chorizo, chipotle and cook until the meat is no longer pink.

    3. Tip in the tomatoes, mix and let them cook out for a couple of minutes.

    4. Add both kidney and baked beans to the pan, along with the stock.

    5. Bring to a boil, reduce to simmer for 1-2 hours dependant on how much stock you want to use. I use all the stock and simmer for 1.5.

    6. Start cooking your rice in boiling water half an hour before you want to serve.

  • RECIPE | Pumpkin Soup

    I find the process of hollowing out a pumpkin quite tedious, so the last thing I want to be doing afterwards is chopping other vegetables to go in a soup that will just be blended anyway. Take the pressure off and keep this super simple (and cheap!) by using a frozen vegetable mix of carrots, onion, and celery. By using ham stock your tapping into the bacon / pumpkin squash classic flavour combo but saving pennies & calories too by not using any actual meat. This recipe showcases how simplicity really can bring out the best in flavours.

    Serves 4 (can be frozen)

    Prep 15 mins
    Cook 30 mins

    Starter / Inexpensive / Quick & Easy / Antioxidant Rich

    PUMPKIN – 100g of flesh is only 26 calories. Pumpkin is also recommended by dieticians in cholesterol management and for weight loss programs. Also in 100g of pumpkin flesh comes around 246% of your recommended intake of vitamin A. Pumpkins, like carrots contain carotenes and anti-oxidants that help promote good eye sight. B-complex vitamins are also abundant in the pumpkin; folate, niacin, B-6, B-5.

    Ingredients.
    450-500g pumpkin flesh (save the seeds and roast them for 10-15 minutes, lovely!)
    250g frozen vegetables (carrot, onion, celery)
    1000ml hot water
    2 ham stock cubes
    1 birds eye chilli

    Method.
    1. Heat a large saucepan and place the frozen vegetables in for 5 mins to defrost and soften.
    2. Add the pumpkin, chilli, hot water, and stock cubes and bring to the boil.
    3. Reduce the heat and simmer for 25 minutes.
    4. Take off the heat and use a hand blender to blend until smooth.
    5. Serve with freshly grated nutmeg, smoked paprika and some pumpkin seeds scattered on top.

  • RECIPE | Rustic Smoked Bacon, Goats Cheese, & Beetroot Tart

    Serves 4 (as a starter) | Prep 1 hour (you can reduce by buying pre-cooked beetroot in natural juices) | Cook 30 mins

    Starter / Vegetarian (without bacon)

    By calling this rustic, it means I’m able to be slap dash with the presentation of the pastry and not be sorry ’bout it. Scarred by how pedantic the process can be to create the flakiest puff in my chef’s course, I now opt for a ready made, ready rolled pastry. The smoked bacon in this tart makes it something different from the normal goats cheese & beetroot combo. For vegetarians that are fond of this combination, just omit the bacon, it’s a lovely dish either way.

    This would go nicely with Griddled Romaine Lettuce Hearts

    BEETROOT- Beetroot are high in potassium, magnesium, iron, vitamin A, B6, C, folic acid and anti-oxidants. (SOURCE http://www.webmd.boots.com/healthy-eating/guide/beetroot-benefits ) The nitrates in beetroot help lower blood pressure and may help heart disease. Also, beets contain boron which is good for sexual stamina and all-round energy levels! (SOURCE http://www.undergroundhealth.com/12-healthiest-foods-on-earth/ )

    Ingredients.

    1 sheet ready made / rolled puff pastry

    2-3 small beetroot

    1 egg

    100ml cream

    150g soft goats cheese

    nutmeg, a small grating

    1 tsp thyme leaves, finely chopped

    80g smoked bacon lardons (optional)

     

    Method.

    Preheat your oven to 210c / 190c (fan) / Gas Mark 6

     

    1. Peel the beetroot and drizzle in oil, wrapping in individual foil wraps and roasting in the oven for an hour or until tender when pierced with a knife.
    2. Dry fry the bacon pieces until crisp and set aside on kitchen towel to soak up any excess oils.
    3. Make the filling by whisking together the egg, goats cheese, nutmeg and thyme leaves.
    4. Slowly incorporate the cream a little at a time whilst whisking.
    5. With your ready rolled pastry sheet, keeping the pastry on the grease proof paper, transfer to a large baking sheet.
    6. Begin to roll up the edges so that you are creating a tall enough wall to accommodate your filling. Seal down edges with a little water.
    7. Pour the filling into the pastry case. Slice the beetroot thinly and lay on top of the filling. Be careful not to make the filling flow over the pastry wall. Scatter the bacon lardons on top.
    8. Bake in the oven for anything up to 30 minutes (depends on your oven) . Your filling should be set, and the edges of the pastry golden.
    9. Remove and leave to stand for a few minutes before slicing and serving.
  • FOOD: The Power Of Plant, Healing HIV

    FOOD: The Power Of Plant, Healing HIV

    The Power Of Plant, Healing HIV

    By no means am I suggesting medication be swapped in favour of natural remedies, and whenever incorporating a supplement or out of the ordinary addition to your diet, you should always seek medical advice in the first instance.

    After recently being diagnosed HIV myself, and try as I might, as I’m sure some HIV-positive people may be able to relate to when they first found out, I could not find the wonder drug online to cure me! I’m assuming this was my denial stage. After re-assessing and implementing a new diet, I started delving into plants and herbs that had undergone testing and scientific research that provided some promising results.

    The more I looked, the more evidence I came across not only from clinical trials but professional herbalists, ancient practices of medicine, even biblical references. It would seem that the plant world does have some interesting attributes in helping to strengthen our immune system, and dis-encouraging the growth of the HIV-1 virus within the body. A lot of the evidence found to support anti-HIV activity also shows anti-cancer activity too.

    The following plants/herbs/spices are readily available and would not only benefit people that are HIV positive but could be used within any diet/regime for general and specific health issues. It is not suggested that you take it upon yourself to incorporate any of the following before seeking advice/approval from your GP / Nurse / or nutritionist (especially if you are on any medication as certain plants have been known to interfere or react with meds). Some of the studies carried out have been done so via test tube so it is unclear how reactive the plant is in the human body.

    If you are considering discussing the possibility of incorporating supplements with a professional, then it’s best to ensure you initially bring it back to basics and ensure you have a healthy diet and are eating the right foods for your body. Spirulina and pomegranates will do nothing for you if you’re a chicken nugget and chocolate fiend.

    Herbalists can help treat a huge range of health issues; immune system issues, allergies, autoimmune conditions, energy, stamina, fatigue, emotional health, hormonal health, fertility, digestion, nutrition, skin, heart & circulation, and joints & bones. To find a herbalist near you, click here.

    MANGOSTEEN

    (Queen of the tropical fruits) Historically used in folk medicine, this fruit is thought to have come from South East Asia. The entire fruit (rind, flesh, leaves, bark) contain Xanthones, which have; anti-inflammatory, antioxidant, anti-tumor, antibacterial, and antifungal properties, to name a few. A study which took place showed that xanthone mangostin, derived from the mangosteen inhibited the replication cycle of HIV. (SOURCEhttp://www.gayprideband.com/Mangosteen%20Studies%20PDF.pdf

    BITTER MELON (wild cucumber)

    An unusual vegetable-fruit used as a healing aid for intestinal or stomach disorders (ulcers, colitis, constipation, worms). Bitter melon has also proved successful for people suffering with; psoriasis, liver disease, kidney stones, and diabetes. MAP-30, a plant protein within the veggie-fruit has been found to fight against the HIV virus. (SOURCE:http://www.ncbi.nlm.nih.gov/pubmed/7665070

    HYSSOP

    In Greek, this word means ‘Holy Herb’. In fact, it is so holy it’s mentioned ten times in the Old Testament, being used to purify sacred areas and cleanse leprosy sufferers. Hyssop is an immune system strengthener and blood nourisher. The crude extracts of dried out Hyssop Officinalis leaves showed potent antiviral qualities and anti-HIV activity. (SOURCE:http://www.ncbi.nlm.nih.gov/pubmed/7665070)

    OLIVE LEAF EXTRACTION

    Olive leaf is simply the leaves from an olive tree. With an antioxidant level doubling that of green tea extract, and 400% higher than vitamin C, no wonder the olive tree was referred to as “the tree of life” in the Bible. The real treasure within the extract lies within its Oleuropein, that contains; anti-fungal, antibacterial, and antiviral properties. The extract is used for blood pressure, cholesterol, heart disease, ulcers, diabetes, cancer, HIV, and much more. Studies found that the Oleuropein prevents acute infection and replication of the HIV virus.

    (SOURCE:http://www.ncbi.nlm.nih.gov/pubmed/12878215
    BLACK SEED EXTRACT (Nigella Sativa)
    I recognised this immediately as an avid Nigella Lawson fan, she uses these seeds in one of her recipes. The seed has been used in medicines for thousands of years and was also reported to have been found in King Tut’s tomb. Used to encourage healing headaches, toothaches, digestive issues, haemorrhoids, respitorary issues, lowering blood pressure, treating cancer, and boosting the immune system. I read somewhere that the only thing black seeds cannot cure is death.
    Interestingly, one of the studies that were carried out on an HIV patient induced a sero-reversion (tested negative for HIV), and remained at healthy CD4 counts 24 months after the experiment.(SOURCE:http://www.ncbi.nlm.nih.gov/pubmed/24311845

    SPIRULINA

    For some reason, I don’t have the capacity to say this word correctly the first time I go to say it. Spirulina is a high-protein “super food” which is formed from a blue-green alga. Rich in vitamins; A, B1, B6, B12, C, along with proteins and minerals. Spirulina has been found to inhibit the replication of HIV in the blood. Available in most health food stores, I have personally started to incorporate this into my diet.

    (SOURCE:http://journals.lww.com/jaids/Abstract/1998/05010/Inhibition_of_HIV_1_Replication_by_an_Aqueous.2.aspx

    NEEM LEAF EXTRACT

    The neem plant is native to India and it’s surrounding regions. The entire plant can be used in medicine and has been done so, especially within traditional medicines such as Ayurveda, to treat malaria, cancer, skin diseases, and diabetes to name a few. With research into it’s benefits to people with HIV, the results concluded a significant influence on CD4 cells.

    (SOURCE:http://www.ncbi.nlm.nih.gov/pubmed/17667213

    LICORICE

    No introduction necessary. Personally, I cannot stand the stuff! However, as a supplement for someone with HIV, it could potentially slow the activation of any dormant immune cells, which would prevent the virus from replicating within the blood. Liquorice root contains the compound glycyrrhizin, which is the part that helps prevent replication. Liquorice root is also full of many anti-depressant qualities and could be used as an alternative to St. John’s Wort. Large quantities are not advised (no more than 7g a day) as it may have implications with testosterone in the body.

    (SOURCE:http://www.ncbi.nlm.nih.gov/pubmed/12679601

    SUMAC (Rhus chinensis)

    Sumac fruits are ground into a red powder, used widely to spice dishes in the Middle East. It has a lemony flavour to it and is often used in hummus. Research has shown that compounds within sumac have anti-HIV activity and would be a useful medicinal plant for HIV patients. Sumac is also a wonderful antioxidant.

    (SOURCE:http://www.ncbi.nlm.nih.gov/pubmed/16368204

    SCHISANDRA

    From East Asia, this “five flavour fruit”, would traditionally be used in Chinese medicine to fight infection, help sufferers of insomnia, and promote healthy skin. Schisandra contains anti-aging properties and has also been used to normalise blood sugar/pressure, whilst boosting your immune system. The fruit has had great results for treating liver disease/hepatitis. China developed a liver-protecting drug titled DBD which is made from compounds within the fruit. The fruit contains lingnans, and it is these that have demonstrated anti-HIV virus activity.

    (SOURCE:http://www.ncbi.nlm.nih.gov/pubmed/19413342

    ROOIBOS LEAVES (redbush)

    I love this tea. I probably drink about 10 cups a day. A study shows a polysaccharide within rooibois leaves has strong anti-HIV properties. They concluded the polysaccharide plays a big part in the mechanism for the virus binding itself to T Cells, and the prevention of that. It is unclear whether this can be achieved by just drinking the tea, however. On the plus side the polyphenols within the tea help to ease headaches, allergies, bone weakness, asthma, eczema, stomach cramps, and also boost your immune system!

    (SOURCE:http://www.ncbi.nlm.nih.gov/pubmed/9058964

    ELDERBERRY

    Massive antioxidant qualities within the elderberry. Its juice was actually used to combat a flu epidemic in Panama, 1995. Elderberries help the immune system’s response to when it is under attack or low and is also rich in vitamins A,B,C. The experiment that took place showed that flavanoid compounds in elderberries blocked HIV-1 entry.

    (SOURCE:http://www.ncbi.nlm.nih.gov/pubmed/19641233

    ASTRAGALUS

    The root of this herb is used to treat anaemia, kidney disease, chronic fatigue syndrome, allergies and HIV. Researchers claim that the herb increases the T-cell count within the body, making this a good immunity booster. Herbalists have used this herb in their medicines for years. Andrew Weil, author of “Spontaneous Healing”- which is an amazing book by the way- has used astragalus with his clients that are HIV positive.

    (SOURCE:http://www.aidsmeds.com/articles/hiv_astragalus_telomere_1667_15595.shtml
    Annoyingly, I cannot stand any of the following as they are all type of mushroom. If you are like me, then they are available in tinctures, capsules, and other complexes. But again, consult your doctor first. Certain types of mushroom have had amazing coverage on their antioxidant and health promoting properties. A lot of research has gone into their impact on cancer, along with HIV.

    MAITAKE (the dancing mushroom) Maitake, or “the miracle mushroom” have been eaten in Asia for years. As a medicine, it has been used for in the treatment of cancer, hepatitis, diabetes, high cholesterol and HIV. Polysaccharides and beta glucans within the mushroom aid the immune system and promote T-Cells.

    (SOURCE: http://doctorschar.com/archives/maitake-and-hiv-infection/

    CHAGA

    This mushroom is one of the highest antioxidants in the world. It has also been publicised previously about its health benefits with cancer. Chaga mushrooms have been useful in treating over 40 conditions. For extensive information on the Chaga mushroom read here:http://www.chagamountain.com/health-benefits.html

    REISHI

    You probably won’t ever see this kind of mushroom in a kitchen. They are bitter and hard. In medicine, they like the Chaga mushrooms are an amazing antioxidant and free radical fighter. Reishi mushrooms are also considered to be beneficial to those suffering from cancer, as they may suppress tumour growth. Reishi mushrooms have also been used with respiratory issues, such as asthma, as they appear to have a healing effect on the lungs. (SOURCE:http://www.herbwisdom.com/herb-reishi-mushrooms.html )

    An experiment showed that the reishi mushroom did, in fact, contain compounds that would help inhibit the HIV virus (SOURCE:http://www.ncbi.nlm.nih.gov/pubmed/22347784 )

    SHIITAKE

    We may recognise this mushroom the most from our love and knowledge of eastern food. This mushroom is a fantastic source of iron. The shiitake has been documented to provide immune support, protection against rheumatoid arthritis (RA), have cardiovascular and anti-cancer benefits, (SOURCEhttp://www.whfoods.com/genpage.php?dbid=122&tname=foodspice ) and test tube studies showed that lignins within the shiitake prevented HIV cells from attacking the needed T-cells. (SOURCEhttp://www.fungihealth.com/shiitake-mushroom-against-aids )

    POMEGRANATE

    Obviously, we are going to see a lot of vitamin C in the pomegranate, with that a high level of anti-oxidants, in fact, more so than the almighty acai berry or green tea. Pomegranates do wonders for your skin. Not only can pomegranates help a dry type skin, but they can also help soothe outbreaks on more oily/combo type skin. This vibrant fruit promotes skin regeneration and can help slow the ageing process on our skin. For the rest of our body pomegranates can help; cardiovascular health, bone quality (from the vitamin K), aid digestion, treat anaemia (pomegranates are also high in iron) and have found to contain a property that helps lose weight. Research with pomegranates and cancer has suggested that they could help treat prostate and breast cancer. (source:http://www.med-health.net/Benefits-Of-Pomegranate.html )

    An experiment that took place using pomegranate juice showed that it may help in blocking the HIV virus from binding to T-cells. (SOURCEhttp://www.ncbi.nlm.nih.gov/pubmed/16387698 )

    NATIONAL HIV TESTING WEEK IS 22nd-30th NOVEMBER