by Dr Deborah Lee, Dr Fox Online Pharmacy
Are you a Marmite lover- like me? Or do you hate the stuff and avoid it like the plague?
In fact, there are some great health benefits from eating Marmite, as well as one or two health risks. Read on and find out more.
The history of Marmite
Marmite production began in 1902 and is currently made in Burton upon Trent. Around 50 million jars of Marmite are made every year. However, Marmite is created as a by-product from brewing beer. The demand for beer saw big slowdown during the COVID-19 pandemic, meaning Marmite has been in short supply. However, recently, it has been back on the shelves again.
In the UK people fall into one of two camps – we either love Marmite or we hate it. Recent research – The 2017 Marmite Gene Project – has identified 15 genes that may be responsible for this love/hate relationship with Marmite.
What’s in it?
Marmite contains –
- Vegetable extract (made from peanuts and soya)
- Salt – you can purchase a low salt variety that contains 25% less salt
- Yeast extract – made from Brewer’s Yeast
- Spice extract
- Niacin (vitamin B3)
- Vitamin B12
- Riboflavin (vitamin B2)
- Folic acid (vitamin B9)
- Thiamine (vitamin B1)
- Niacin (vitamin B3)
- Natural flavourings (contains celery)
- Magnesium
Marmite is suitable for vegans and vegetarians. As it derived from hops, and it is not gluten-free. It contains a large quantity of glutamic acid, which is converted to glutamate – an important, brain neurotransmitter.
Nutritional values of Marmite
One serving of Marmite is one teaspoonful – which you spread on a slice of toast in the morning. This contains 8 calories, is cholesterol-free, fat-free, and sugar-free!
One 5g serving of Marmite contains –
- Calories – 8
- Fat – 0g
- Sodium – 66mg
- Carbohydrate – 0.8g
- Fibre – <1g
- Sugars – <1g
- Protein – 1g
Health benefits
Marmite –
- Is low in fat, low in calories, and high in protein. It is a healthier choice for your toast than a spoonful of jam or marmalade.
- Is a great source of five essential B vitamins. B vitamins are vital for cell metabolism, producing red blood cells, eyesight, brain function, digestion and heart function. In the UK, up to 20% of the over 65’s are deficient in vitamin B12.
- Vegans, vegetarians and females are most at risk of vitamin B12 deficiency. Marmite is a good source of B12 for vegans and vegetarians
- Is high in glutamic acid, which is converted to glutamate – an important brain neurotransmitter. Hence, Marmite may have specific benefits in stimulating the GABA(Gamma-aminobutyric acid) brain pathway – this is an inhibitory pathway. Hence eating Marmite may calm anxiety and reduce symptoms of medical conditions such as Tourette’s syndrome and ADHD.
- Contains benfotiamine, a powerful antioxidant that derives from vitamin B1. This has been shown to stimulate cognitive function and may reduce some of the markers of Alzheimer’s Disease. In diabetic mice, benfotiamine was shown to accelerate the heart recovery after a heart attack.
- Contains magnesium which regulated neurotransmitters and can help you to sleep. One teaspoon of Marmite provides 10% of your daily magnesium intake.
Who should not eat Marmite?
Marmite is not gluten-free. It is made from hops, which although they are wheat-free, small traces of gluten remain. Marmite contains 20 parts per million of gluten.
Eating too much Marmite could result in hypernatraemia – high blood sodium levels – which are very dangerous and can be life-threatening. Most people would be unable to eat enough Marmite for this to be a problem. It may occasionally be an issue if someone is elderly or confused.
Marmite allergy can occur although it is very rare. If you or your child develop any signs of acute allergy such as swelling of the face, lips and tongue, trouble breathing, wheezing, restlessness, and confusion – you must get them straight to A and E without delay. Phone 999.
Final thoughts
You could improve your nutrition by eating Marmite on toast instead of marmalade or jam – which are full of sugar and relatively low in vitamins. If you are trying to lose weight, Marmite is a great addition to your store cupboard. It can also be used to flavour sauces and in soups and casseroles.
- Perhaps it’s time to add a jar of Marmite to your shopping list?
