Bulletin Spring 2018

Oily fish (eg salmon, tuna, mackerel, sardines) is the best
dietary source of omega-3 and vitamin D and eating two serves
of oily fish per week is recommended. Try to eat a variety of
oily fish: it doesn’t have to be fresh, tinned fish will still contain
these important nutrients. Avoid processed meats, which
contain unhealthy additives, and limit your intake of other
processed foods, including biscuits, cakes, confectionery,
pastries, pies, commercial burgers, pizza, fried foods, potato
chips, crisps and other savoury snacks, sugar-sweetened soft
drinks and cordials, fruit drinks, vitamin waters, energy and
sports drinks. These are considered ‘discretionary’ foods and
should be eaten only sometimes and in small amounts.
MSWA now has two practicing dietitians on board,
who would be happy to help you make healthy dietary
changes, simply phone 9365 4888.
1
Russell RD et al. (2018) Reported changes in dietary behaviour
following a first clinical diagnosis of central nervous system
demyelination Front Neurol 9:161.
2
Russell RD et al. (2018) Dietary responses to a multiple sclerosis
diagnosis: a qualitative study Eur J Clin Nutr (in press)
3
Torkildsen et al (2012) n-3 fatty acid treatment in multiple sclerosis
(OFAMS Study): a randomized, double-blind, placebo-controlled
trial Arch Neurol 69:1044-51
4
Ramirez-Ramirez et al (2013) Efficacy of fish oil on serum of TNF
α, IL-1 β, and IL-6 oxidative stress markers in multiple sclerosis
treated with interferon beta-1b Oxid Med Cell Longev 709493.
5
Yadav et al (2016) Low-fat, plant-based diet in multiple sclerosis:
A randomized controlled trial Mult Scler Relat Disord 9:80-90.
ANTIOXIDANTS
KAREN HUMPHRIES AND KATELYN CLEMENTS, MSWA DIETITIANS
We hear antioxidants mentioned frequently but do we understand
what they are, and the potential benefits may be? Here we
provide an overview for Members and a delicious recipe.
What are Antioxidants?
Antioxidants are molecules that help to defend our body’s
cells against oxidative damage from free radicals. Oxidative
damage is associated with the risk of several health conditions
including cancers, heart disease, and macular degeneration.
By protecting our cells from damage, antioxidants also help to
slow the body’s aging process.
Some of the antioxidants that we can get from our diet
include: vitamin C, vitamin E, beta carotene, selenium, zinc.
manganese, copper, flavonoids, carotenoids, phytochemicals,
and several enzymes.
Where do antioxidants come from?
There are many different antioxidants. Some we make in our
body, while others come from food, drinks (like tea and wine)
or supplements. In general, antioxidants are better taken in
the form of food, especially vegetables and fruits. Eating a
variety of different fruits and vegetables not only supplies
our bodies with plenty of antioxidants, but also lots of fibre,
vitamins, and minerals. Cooking with herbs and spices will
also help to boost your antioxidant intake.
Including plenty of fruit and vegetables in your diet will provide
you with the protective effects of antioxidants. Eat the rainbow!
Be sure to include a wide variety of coloured fruits and
vegetables as they provide different kinds of antioxidants. The
stronger and more vibrant the colour the better. Try to include
reds, oranges, yellows, greens, browns and blues/purples.
See below for a list of some nutritious vegetables and fruits
that are in season in spring.
Vegetables
Beetroot
Asparagus
Avocado
Chilli
Red onion
Carrot
Peas/snow peas
Rhubarb
Fruits & Berries
Orange
Grapefruit
Lemon
Lime
Mandarin
Mango
Paw paw
Silverbeet
Tomato
Sweet potato
Broccoli
Zucchini
Spinach
Herbs
Blackberries
Blueberries
Raspberries
Strawberries
Apple
Plum
Boysenberries
Capsicum
Brussels Sprouts
Broad beans
String Beans
Squash
Pumpkin
Eggplant
Honeydew melon
Passionfruit
Persimmon
Watermelon
Peach
Banana
Rockmelon
Crunchy Green Salad
Ingredients:
• 15 punnet sugar snaps • 120g rocket leaves
• 1 small head of broccoli • 1 medium zucchini
• 15 green beans • 1 avocado • 2 sprigs of mint
• 3 alfalfa sprouts • 2 tbs olive oil • 1 tbs lemon juice
• Black pepper • Salt
Method
Top and tail the zucchini. Using a peeler, peel the zucchini
lengthways to make long thin strips.
Top and tail the green beans and cut the broccoli into small
florets. Steam the beans and broccoli for 2 minutes and
refresh in cold water.
De-string the sugar snaps and keep whole or cut in half if large.
Slice the avocado.
On a flat platter or large bowl, arrange the rocket and mint
leaves. Add zucchini ribbons, broccoli, green beans, sugar
snaps, and avocado; then top with alfalfa sprouts. Drizzle
olive oil and lemon juice over the salad and season with salt
and pepper.
MSWA BULLETIN SPRING 2018 | 21