Show NotesThe burning truth about ACVWill chocolate make your skin break out? Hacks to keep your iron stores highA great question about how to top your toast - the butter vs marg debate!Apple Cider Vinegarhttp://oncorenutrition.com/apple-cider-vinegar/Chocolate and acneResearchers has found that high glycaemic index foods (think white bread, lollies, cakes, biscuits and soft drink) may make acne worse. On the contrary, a diet rich in low GI carbs, which includes wholegrain breads and cereals, legumes, fruits, vegetables has been found to improve acne.Much more research needs to be done though, as the info we have is still early daysGood news for all you chocolate lovers: There is no evidence to support the claim that chocolate causes acne. There is data to show that dark chocolate (which is rich in antioxidants) can be good for our skin. However, everything in moderation!For some individuals, dairy products can trigger acne. There have been studies which  have shown a link between acne severity and consumption of dairy products.It's still farfetched to say that dairy causes acne, and avoiding dairy probably won't cause acne to disappear. However, if you consume large volumes of dairy and experience acne, you may want to cut back on the dairy for a while and see if it has any effect on your skin. Acne development is very complex and it's highly unlikely that just changing one aspect of your diet is going to completely irradicate ones acne.Iron hacksAnimal-based iron sourcesFoodServing sizeIron contentChicken liver100g11mgBeef100g3.5mgKangaroo100g3.2mgLamb100g2.5mgSalmon100g1.28mgTinned tuna100g1.07mgLamb brains100g1.0mgPork100g0.8mgChicken100g0.4mgSnapper100g0.3mgPlant-based iron sourcesFoodServing sizeIron contentWeetbix TM30g4.2mgAll Bran TM30g3.2mgKidney beans1 cup3.1mgGreen lentils1 cup3.0mgTofu100g2.96mgChickpeas1 cup2.7mgCooked wholemeal pasta140g (1 cup)2.3mgCashew nuts30g (20 nuts)1.5mgRaw spinach1 cup1.2mgRolled oats30g1.1mgAlmonds30g1.1mgDried apricot30g (5 dried apricots)0.93mgBroccoli1 cup0.86mgCooked brown rice140g (1 cup)0.7mgWholegrain bread1 slice0.4mgHow much iron do I need?AgeRecommended Daily Intake1All 1-3 years9mg per dayAll 4-810mg per dayGirls 9-138mg per dayGirls 14–1815mg per dayBoys 9-138mg per dayBoys 14–1811mg per dayFemales 19–5018mg per dayFemale 51+8mg per dayMales 19+8mg per day Pregnant & lactating womenRecommended Daily Intake1All pregnant women27mg per dayLactating women, 14–18 years10mg per dayLactating women, 19–30 9mg per day  Functional signs of Fe def:-   Redced physical work capacity,-       Delayed psychomotor development in infants,-       Impaired cognitive function-       Dizziness, headaches,-       Tmpaired immunity-       Challenges in pregnancy-       Tongue and mouth sores-       Pica (the compulsion to eat nonfood items, such as paper or ice chips)-   Get your serum Fe levels checked – measure the stores, the transporters and the saturation of the Fe on the transporters. A haemoglobin level might also be taken if there is suspicion of blood loss.Tips to enhance absorption -   Eat foods high in vitamin C or citric acid with foods that contain iron.-       If possible or plausible, separate the intake of Fe rich foods with phytate rich foods such as whole grains, cereals, soy, nuts and legumes-       Cook your plant foods to improve the amount of available iron-       Avoid having tea, coffee or calcium during or directly after having a source of iron – if you’re taking supplements, split them up!-   Ensure that you only take iron supplements under the advice of a medical prof, as too much iron can also be harmful.Butter vs Marghttps://www.health.harvard.edu/staying-healthy/butter-vs-margarine

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