I’m a nutritionist – from ketchup to mayonnaise here’s how your favourite condiment affects your health
MARMITE lovers will love this — eating more of it could be GOOD for your mental health.
The yeast extract spread can help reduce anxiety and even depression, according to scientists at the University of Reading.
They found that high levels of B vitamins – which are found in Marmite – can interfere with your brain chemistry.
The spread contains very high levels of vitamin B6, which the researchers have discovered helps to stop the brain from experiencing anxious thoughts.
In the trial, 300 young people were given either vitamin B6 or B12 supplements far above the recommended daily intake, or a placebo.
The study showed vitamin B12 had little effect compared to the placebo, but Vitamin B6 made a “statistically reliable difference” in reducing anxiety levels.
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If you’re not a Marmite fan, don’t despair, your fave condiment may also lift your physical and mental health, with a dollop of ketchup believed to boost male fertility.
Nutritionist Signe Svanfeldt, of healthy eating app Lifesum, tells Isabel Shaw about the health benefits of some of our other popular meal-time condiments.
Mayonnaise: vitamin D boost
DESPITE often being branded an unhealthy condiment because of its high-fat content, mayonnaise is made from nutritionally beneficial foods.
Signe says: “Mayo is traditionally only made from vegetable oil and eggs, both of which are nutritious food items.
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“The oil contains unsaturated healthy fats and the egg provides protein as well as nutrients such as vitamin D.”
The condiment also has a high concentration of vitamin E, which one study found may protect postmenopausal women against strokes.
Researchers from Intergroup of Arizona, Phoenix, and the University of Minnesota, found that postmenopausal women with significant amounts of vitamin E in their diet were less likely to die due to a stroke.
The most concentrated vitamin E food source consumed by the group of women in the study was mayonnaise.
But Signe adds: “Mayonnaise is, however, often very energy dense. If you are having an energy restriction, you might have to be mindful of the amount of mayonnaise you eat.”
So, as with all good things in life, moderation is key.
Mint sauce: night vision
IT probably only sees daylight on a Sunday afternoon to sit alongside a lamb shoulder – but is one of the lowest-calorie condiments around.
Made of mint, salt, vinegar and sugar, the sauce is around six calories per teaspoon.
It is also rich in fibre and nutrients such as potassium and calcium.
Mint itself is a particularly good source of vitamin A, a fat-soluble vitamin that is critical for eye health and night vision, a study based on nearly 11,000 women found.
But, according to Signe, the high sugar content of the sauce can be a concern.
She says: “Mint sauce should be eaten in moderate amounts since an excessive amount of sugar in someone’s diet can lead to obesity, cardiovascular disease and type 2 diabetes.”
Perhaps stick to one tablespoon with your Sunday roast.
Tomato Ketchup: boosts fertility
THE tangy tomato sauce – which until this year was crowned the nation’s favourite condiment – has been found to potentially boost male fertility.
Antioxidant lycopene, which gives tomatoes their colour, can increase sperm count by up to 70 per cent, according to one study.
Researchers from the University of Sheffield also discovered that the antioxidant can increase the swimming speed and reduce the number of abnormal sperm.
What’s more, eating tomato sauce two or more times a week can also reduce a man’s risk of developing prostate cancer by around 20 per cent, according to a 2002 American study of 47,000 men.
However, Signe warns that ketchup can also hide high amounts of added sugars.
She says: “If you want to lower your sugar intake, find varieties with no or reduced added sugars.”
Kimchi: healthy gut
THIS traditional Korean side dish proved a big hit with foodies during the pandemic.
There are promises of good gut health and antioxidant properties.
But is it all it claims to be?
According to Signe, the fermented cabbage dish is good for you.
She says: “Due to the fermentation, kimchi is rich in healthy bacteria and is a probiotic which is beneficial for our gut microbiota.
“Not only is it rich in healthy probiotic bacteria, but it is also rich in dietary fibre.”
It is best enjoyed with a serving of rice or eggs for a spicy kick.
Early studies have shown that eating it has positive effects on body weight, body mass index and glucose management.
It has also been suggested in one study that kimchi could slow down the ageing process.
But how fermented kimchi supports weight loss and slows down the ageing process is not fully understood, and more research is needed, scientists say.
Mustard: anti-inflammatory
MUSTARD is thought to be one of the world’s oldest-known condiments, with historical records suggesting it was invented in ancient Egypt.
The fiery sauce, which is now thought of by many as a superfood, comes packed with selenium and magnesium, which can bring anti- inflammatory properties.
Some studies have also found that mustard seeds may protect against bacteria and fungi such as E.coli.
However, other studies suggest it has no protective effects.
Signe points out that most variations of mustard tend to be high in sodium.
She says it should be eaten “in moderation”.
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Signe adds: “High intake can raise the blood pressure and lead to cardiovascular disease.”
On the other hand, the sweeter mustards bring with them a high sugar content, which can also raise the risk of cardiovascular diseases as well as weight gain.