Alpine Research & Recipes

Pamela Fergusson R.D., PhD

Nutrient Notes: Iodine

Your body relies on iodine in order to create essential thyroid hormones. Without those, you would be unable to properly regulate metabolism and other vital functions. This process is even more important for pregnant women and children because a growing human relies on thyroid hormones for bone and brain development. Researchers reported in the EPIC-Oxford Study that intakes of iodine among vegans are lower than that of omnivores, and beneath the Recommended Daily Allowance (RDA). Iodine is similar to the Omega-3s in that this mineral does exist as part of certain plants— especially seaweeds— but may not be adequately consumed as part...

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Pamela Fergusson R.D., PhD

Nutrient Notes: Zinc

Zinc is an important nutrient with a complicated story. Our body utilizes zinc in a variety of ways. In fact, the mineral helps stimulate the activity of more than 100 enzymes. It also supports proper immune function; plays a role ensuring normal growth; and even helps neurons communicate, thereby enabling memory formation and learning. Studies have even shown that zinc can help stave off age-related chronic illness by combating systemic inflammation. So where do we find this powerful mineral? Zinc is available from a wide-range of plant-foods, including legumes, tempeh, and tofu along with many nuts, seeds, and grains. It...

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Pamela Fergusson R.D., PhD
Nutrient Notes: Vitamin D3

Nutrient Notes: Vitamin D3

Vitamin D is known as the “sunshine Vitamin” because our body, like other animals, synthesizes D in reaction to sun exposure. Getting enough Vitamin D is essential to prevent Vitamin D deficiency diseases like rickets and osteomalacia, and recently researchers have discovered that higher levels of vitamin D may be beneficial in preventing a host of conditions, including fibromyalgia, rheumatoid arthritis, multiple sclerosis, upper respiratory tract infections, premenstrual syndrome, polycystic ovary disease, psoriasis, muscle weakness, lower back pain, diabetes, high blood pressure, cancer, and asthma.  Vitamin D is a critical factor in the regulation of nearly a thousand genes throughout the body. If...

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Pamela Fergusson R.D., PhD
Nutrient Notes: Vitamin B12

Nutrient Notes: Vitamin B12

B12 is an essential nutrient for human health. Vitamin B12 is required for proper red blood cell formation, neurological function, and DNA synthesis.You need to consume adequate amounts to avoid megaloblastic anemia and neurological disorders. There are some people at increased risk of developing B12 deficiency; including older adults, people with gastrointestinal disorders, or people with pernicious anemia. Pernicious anemia affects less than 2% of the population, and those people are not able to adequately absorb Vitamin B12. Breastfeeding infants may also be at risk if their mother's stores of B12 are low. There are no adequate plant-sources of B12—...

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