Are vitamin supplements really necessary - Discussion with Dr Rachel Taylor (Part 2)

The Black Spy Podcast

Are vitamin supplements really necessary - Discussion with Dr Rachel Taylor (Part 2)

The Black Spy Podcast Season 11, Episode 0004

This week's Black Spy Podcast looks at the Billions of dollars vitamin supplement industry with our special guest Dr. Rachel Taylor. She is able to put the bones on the following basic philosophy of vitamin supplementation below:

Vitamin supplements are not generally required for the average healthy person who maintains a balanced diet. A well-rounded diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats usually provides all the necessary vitamins and minerals the body needs to function properly.

However, there are certain situations where vitamin supplements may be necessary or beneficial. These include:

1. Nutritional deficiencies: If blood tests or medical evaluations indicate a specific vitamin deficiency, supplements may be prescribed to address the deficiency and restore optimal levels.

2. Certain health conditions: Some medical conditions or factors such as pregnancy, lactation, malabsorption issues, or chronic diseases may require additional supplementation to meet the increased nutrient demands or compensate for poor absorption.

3. Restricted diets: Vegetarians, vegans, or individuals with limited food choices or restrictive diets may need to supplement certain vitamins such as vitamin B12, which is primarily found in animal-based products.

4. Age-related factors: Older adults may have reduced nutrient absorption or increased nutrient requirements due to age-related changes, making supplements beneficial in certain cases.

5. Geographic or lifestyle factors: People living in regions with limited sun exposure might require vitamin D supplements to maintain adequate levels. Additionally, some individuals with specific lifestyles, such as athletes or those under high physical or mental stress, may benefit from targeted supplementation.

It's important to note that while some individuals may benefit from supplements, excessive intake of certain vitamins can be harmful. It's always best to consult with a healthcare professional or registered dietitian who can assess your specific needs and provide personalized recommendations based on your health status, lifestyle, and diet.

So once again the Black Spy Podcast delves deeper and highlights the geo-political aspects of an ‘industry’.

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Types of Bones (I use chicken carcass or beef bones)

Knuckles

Joints

Feet

Marrow bones

For added flavour incorporate meaty bones like oxtail,shank, and short ribs.

Chicken feet - contain loads of gelatine and are less expensive than other gelatine-rich bones.

Pigs trotters are also full of gelatine and collagen.

Vegetables

I throw any in to the mix but generally have a base of carrots (including their tops) celery (including the leaf)leek, garlic and greens.

Herbs/Spices/condiments

I throw around an inch of turmeric root in, black pepper, Himalayan salt (more negative ions than usual salt), star anise, cinnamon stick, bay leaves and apple cider vinegar

Step 1: Blanch the Bones

Divide the bones between two large pots and cover with cold water. Bring to a boil over high heat and simmer for 10-15 minutes before draining and rinsing the bones with water.

Do you have to blanch the bones? The answer is no.However, I recommend, especially if you’re making brothfrom beef bones, that you do blanch them first.

If you’re using chicken bones or chicken feet blanching is less important, but beef bones really need this extra step,especially if you want a clear stock.

What’s the purpose of blanching? The purpose is to remove impurities, coagulated protein, and blood which ultimately results in a cleaner, better tasting broth.

Step 2: Roast the Bones and Vegetables

Now that your bones have been blanched, drained, and rinsed, it’s time to preheat your oven to 180 C.

Transfer the bones and vegetables to the roasting pans.

. Roast for 30 minutes before gently tossing the bones and vegetables, and roasting for an additional 15-30 minutes more.

Step 3: Transfer the Bones Back to the Stockpots & Bring to a Boil

Wash the stockpots that were used to blanch the bones(this is super important) and divide the roasted bones and vegetables between the two pots.

Scrape up any brown bits and juices remaining in the roasting pan using a metal spatula and a little water, if needed.

With the bones and vegetables add the salt, bay leaves, black pepper, star anise, cinnamon sticks, turmeric and apple cider vinegar between the two pots.

Pour enough water in to cover the bones by approximately an inch.

Cover each pot with a tight-fitting lid and bring to a low boil.

I use an instant pot to do this bit and basically put it onto a soup setting to cook as it is much quicker than the other way, but you can do it on the stove instead.

Step 4: Simmer reduce heat to low and simmer, with the lids lightly ajar, skimming any foam or excess fat, as needed. Simmer for at least 8-12 hours Add more water if needed to make sure bones and vegetables remain fully submerged.

Step 5: Strain the Bones, once the bones have simmered and your broth is ready, you will need to strain the broth through a strainer.

For an extra clear broth, strain a second time through a food-grade muslin.

I store in glass jars in the fridge and generally around 1KG of bones makes enough broth for me to use in 10 days.