FAT

Contrary to popular belief, fat is an essential nutrient with a host of important functions within the body. It is essential for supplying the body with omega 3 and omega 6 essential fatty acids, producing healthy cell membranes and maximising the absorption of fat-soluble vitamins and fat-soluble antioxidants (such as lycopene and beta-carotene).  Fat is found in many foods and comes from both animal and vegetable sources.

Fat often receives bad press, but it is eating too much of certain types of fats and not enough of others which is detrimental, not fat per se.  Fat is energy-dense, meaning it contains a lot of energy (kilojoules/calories) in a small quantity (37kJ/g), making it easy to eat more than we need.

Different types of fat

The main types of fat are saturated, polyunsaturated, monounsaturated and trans fats. 

Saturated fat increases total cholesterol by increasing the ‘bad’ LDL cholesterol, so it should be eaten in the smallest amounts. We should aim to reduce saturated fats in the foods we eat, and where fat is used, choose monounsaturated and polyunsaturated fats. Sources of saturated fat: Butter, cheese, meat fat, meat products (sausages, hamburgers), full-fat milk and yoghurt, pies, pastries, biscuits, cakes, lard, dripping, hard margarines and baking fats, coconut and palm oil.

Monounsaturated fats appear to protect against heart disease, by increasing the levels of ‘good’ HDL cholesterol.  Sources of monunsaturated fat: olive oil, canola oil, nuts (pistachio, almonds, hazelnuts, macadamia, cashew, pecan, peanut) and the oils from these nuts, avocadoes, avocado oil, lean meat

Polyunsaturated fats can be further divided into omega–3 and omega–6. Omega-3 fats have a positive impact on heart health and an important role in brain and eye function. Omega-6 fats are necessary for growth and the synthesis of hormone type compounds. Sources of polyunsaturated fats: long chain Omega-3 polyunsaturated: Oily fish (salmon, mackerel, herring, trout), Alpha linolenic acid from walnuts, lean red meat, canola oil, soybean, flax seed, and their oils. Omega-6 polyunsaturated: sunflower seeds, wheat germ, sesame, walnuts, soybean, corn and their oils.

Trans fats are formed mainly during the process of hydrogenation of edible oils to make solid fats used in shortenings and margarines. Trace amounts can be produced in the heating and frying of oils at high temperatures. They are also found naturally in beef, mutton, lamb and dairy fat. Sources of trans fat: some margarines, shortenings, biscuits, baked goods.

Like saturated fat, but thought to be even more harmful, manufactured trans fats increase ‘bad’ LDL cholesterol in our blood, a risk factor for heart disease. In addition, trans fats may also decrease levels of the ‘good’ HDL cholesterol, making the effect of trans fat worse than saturated fat.

However, we are eating too much saturated fat, and need to try to reduce this as a population.

Dietary Fats & Oils

-         Dietary fats play an important role as a source of energy, as structural components and as carriers of other dietary components including fat-soluble vitamins.

-         However, the role of different dietary fats and oils in human nutrition is one of the most complex and controversial areas of investigations in nutrition science.

-         Experts agree evidence does not suggest total fat intake has significant effects on risk of coronary heart disease (CHD) or cancers.

-          The primary concern and importance is the potential relationship between total dietary fats and body weight, as overweight and obesity are risk factors for both cardiovascular disease (CVD) and cancer.

-         As it is currently not possible to determine at a probable or convincing level the causal relationship of excess percent of energy (%E) from fat and unhealthy weight gain, maintaining current World Health Organization (WHO) recommendations (30-35%E total fat) seems prudent.

Tips

• All fat contains the same number of kilojoules/calories, regardless of which type of fat it contains. So use fats and oils sparingly if you are watching your weight.
• Use low-fat cooking methods such as grilling, baking and microwaving instead of frying to reduce the amount of fat and oil.
• Compare labels to choose lower-fat products – a food is considered low in fat if the total fat level less than 10g/100g (or 10%). Choose foods that have a low proportion of saturated fat compared to total fat – the rest will be made up of the healthier mono and polyunsaturated fats.
• Easy ways to reduce the amount of saturated fat you eat is by choosing low-fat milk or yoghurt and lean cuts of meat, removing any visible fat from meat and skin from chicken, and choosing margarine and vegetable oils (such as olive and canola oils or spreads) rather than butter. 
• Some oils break down when they are cooked at high temperatures. For frying, use canola, sesame, peanut or rice bran oils. Olive oils are best on salads and for low-temperature cooking.

 

 

MILK

-         Milk is a nutrient-rich liquid food produced by the mammary glands of mammals.

-         It is the primary source of nutrition for young mammals, including breastfed human infants before they are able to digest solid food. 

-         Early-lactation milk is called colostrum, which contains antibodies that strengthen the immune system and thus reduces the risk of many diseases.

-         It holds many other nutrients, including protein and lactose. Interspecies consumption of milk is not uncommon, particularly among humans, many of whom consume the milk of other mammals.

 

·        Milk is a widely consumed beverage that is essential to the diet of several millions of people worldwide because it provides important macro- and micronutrients.

 

·        Milk is recognized as being useful during childhood and adolescence because of its composition; however, its relatively high saturated fat proportion raises issues of potential detrimental effects, namely on the cardiovascular system.

Milk is an essential component of the diet of approx. 6 billion people.

The world production of milk reaches 730 million tons/y (1, 2).

 Even though mammals produce milk to feed their offspring, in many areas of the world humans continue to consume milk throughout their life.

 However, it must be emphasized that lactose intolerance is widespread throughout the world and that a large proportion of the world's population would not benefit from the putative benefits of milk.

In addition to milk, several dairy products such as cream, butter, yogurt, kefir, and cheese have been produced and consumed worldwide for millennia.

Therefore, the impact of milk and dairy products on human health is quantitatively relevant and has been the subject of several investigations, on both whole products and their isolated components.

In particular, the fat portion of milk (largely composed of SFAs) and some of its minor components, notably calcium and oligosaccharides, are being actively researched for their potential health roles.

Milk and dairy products are nutrient-dense foods, supplying energy and high-quality protein with a range of essential micronutrients such as: -

·        calcium,

·        magnesium,

·        potassium,

·        zinc, and

·        phosphorus in an easily absorbed form.

Milk minerals are crucial for human health and development as well as in dairy processes as cheese-making and for all traits involving salt-protein interactions.

They play a key role in healthy human nutrition and development throughout life, but especially in childhood.

Dairy products are rich in nutrients that are essential for:

-         Good bone health, including calcium, protein, vitamin D, potassium, and phosphorus.

Adequate calcium intake influences skeletal calcium retention during growth and thus affects peak bone mass achieved in early adulthood. The high levels of calcium play an important role in the development, strength, and density of bones for children and in the prevention of bone loss and osteoporotic fractures in elderly people.

Studies show that frequent consumption of dairy foods and milk should be recommended in order to prevent periodontal disease. Calcium also has been shown to be beneficial in reducing cholesterol absorption, and in controlling body weight and blood pressure. 

 

 

FOOD ADULTERATION

Food is essential for sustenance of life. We all eat food and gain energy for different metabolic activities. All living organisms need food for growth, work, repair and maintaining life processes.
There are different types of food available today in the market, and on a daily basis, we all depend on various food sources, including vegetables, fruits, cereals, pulses, legumes, etc.

As we buy fresh veggies and other groceries, we might have come across small pebbles in cereals and grains, darkly stained vegetables like cabbage, broccoli, fruits, dark red meat and a lot more.

WHAT IS ADULTERATION?

Adulteration is a legal term meaning that a food product fails to meet the legal standards. One form of adulteration is an addition of another substance to a food item in order to increase the quantity of the food item in raw form or prepared form, which may result in the loss of actual quality of food item.

WHAT IS FOOD ADULTERTION

Food Adulteration can be defined as the practice of adulterating food or contamination of food materials by adding a few substances, which are collectively called adulterants.

Adulterants are the substance or poor quality products added to food items for economic and technical benefits. Addition of these adulterants reduces the value of nutrients in food and also contaminates the food, which is not fit for consumption. These adulterants can be available in all food products which we consume daily, including dairy products, cereals, pulses, grains, meat, vegetables, fruits, oils, beverages, etc.

Why is Food Adulteration done?

The process of contaminating food or adding to the food components is a common phenomenon in developing countries.

For instance: Milk can be diluted by adding water to increase its quantity and starch powder is often added to increase its solid content.        

Listed below are the main reasons for adulterating food  products:

• Practised as a part of the business strategy.
• An imitation of some other food substance.
• Lack of knowledge of proper food consumption.
• To increase the quantity of food production and sales.
• Increased food demand for a rapidly growing population.
• To make maximum profit from food items by fewer investments.

Methods of Food Adulteration

Here is a list of most common adulterants which have been added

1.     Adding certain chemicals for faster ripening of fruits.

2.     Mixing of decomposed fruits and vegetables with the good ones.

3.     Adding certain natural and chemical dyes to attract consumers.

4.     Mixing of clay, pebbles, stones, sand, and marble chips, to the grains, pulses and other crops.

5.     Cheaper and inferior substances are added wholly or partially with the good ones to increase the weight or nature of the product.

Food Products	Adulterant	Harmful Effects
Milk and Curd	Water and starch powder.	Stomach disorders.
Ghee, Cheese and Butter	Mashed potatoes, Vanaspati and starch powder.	Gastro-intestinal disturbances and other stomach disorders.
Grains	Dust, Pebbles, Stones, Straw, weed seeds, damaged grain, etc.	Liver disorders, Toxicity in the body, etc.
Pulses	Dyes, chemical and Lead Chromate.	Stomach disorders.
Coffee powder	Chicory, tamarind seeds powder.	Diarrhoea.
Tea	Artificial colouring agents.	Liver disorders.
Sugar	Chalk powder, Washing soda, Urea, etc.	Stomach disorders and kidney failure.
Pepper	Dried papaya seeds and blackberries.	Severe allergic reactions including stomach and skin irritations.
Mustard seeds	Argemone seeds.	Abdominal contractions, sluggishness and increased excretion.
Edible Oils	Mineral oil, Karanja oil, castor oil and artificial colours.	Gallbladder cancer, allergies, paralysis, cardiac arrest, and increased LDL cholesterol.
Turmeric Powder	Pesticide residues, sawdust, chalk dust, industrial dyes, metanil yellow dye arsenic, lead metal etc.	Cancer and Stomach disorders.
Chilli and Coriander powder	Redbrick powder, Rhodamine B dye, Red lead, dung powder, soluble salts, water-soluble synthetic colours and other common salts.	Metal toxicity, Cancer, lead poisoning, tumour, variations in blood pressure and other stomach related disorders.
Cinnamon sticks	Cassia bark.	Liver Damage, Low Blood Sugar, Mouth Sores and increased risk of cancer.
Cumin seeds	Coloured grass seeds, sawdust and charcoal dust	Stomach disorders.
Jam, Juice and Candies	Non-permitted dyes including metanil yellow and other artificial food dyes.	These dyes are highly carcinogenic that have the potential to cause different types of cancer.
Jaggery	Washing soda, chalk powder	Vomiting and other Stomach disorders
Honey	Molasses, dextrose, sugar and corn syrups	Stomach disorders
Fruits and Vegetables	Chemical dyes, Malachite green, calcium carbide, copper sulphate and oxytocin saccharin wax.	Stomach disorders, vomiting, and dyes used are highly carcinogenic.
Tomato sauces	Pumpkin pulp, non-edible artificial colours and flavours.	Gastritis and inflammation of vital organs.
Ice Cream	Pepper oil, ethyl acetate, butyraldehyde, nitrate, washing powder. The kind of gum is added which is prepared by boiling different animal parts including the tail, udder, nose, etc.	Dreadful diseases that affect organs including lungs, kidneys, and heart.

 

How can Adulteration be prevented?

According to the National Health Service and Food Research Institute, several food products have been adulterated to increase the quantity and make more profit. This practice of adding adulterants to food products are quite common in all in developing countries and other backward countries.

Every year, the 7th of April is celebrated as the World Health Day globally and as per the reports, WHO aims to bring a general awareness about the adulterations of food products, motivate and inspire everybody to have a healthy, balanced diet.

Here are certain safety tips to avoid Adulteration

1.     Avoid dark coloured, junk and other processed foods.

2.     Make sure to clean and store all the grains, pulses and other food products.

3.     Wash fruits and vegetables thoroughly in running water before they are used.

4.     Check if the seal is valid or not, before buying food products like milk, oil and other pouches.

5.     Always make sure to check and buy products having an FSSAI-validated label, along with the license number, list of ingredients, manufactured date, and its expiration.

 

 HEADACHES

- Most painful alarm signals of the body.

- signs of physical or psychological overload

- A common cause of headache is tense muscles in the head or neck.

- May also be symptom of stress, caffeine withdrawal, allergies, certain infectious disease or the result of too much of alcohol.

- Constricted or expanded blood vessels, as well as altered pressure in the head (which may occur when the weather changes), can also produce headaches.

There are four types of headaches:

1. Simple headache:

Location: Center of the skull

Signs: Hammering, buzzing and pulsing in head

Causes: Stress, sensitivity to weather or changes in atmospheric pressure, high blood pressure, fever or lack of oxygen.

2. Tension headache: 

Location: Forehead

Signs: Dull, oppressive pain occurring in the temples. Begins at the back of the head and neck or in the forehead and spreads throughout the head.

Causes: Muscular tension or bad posture.

3. Migraine Headache:

Location: On one side of the head

Signs: Nausea,vomiting and vision problems

Cause:  Hereditary factors or circulating disturbances in the brain.

4. Cluster headache:

Location: Above the eyelashes

Signs: Piercing, burning pain which occurs on one side of the head only and always in the same place.

Cause: The exact cause of cluster headaches is unknown, but cluster headache patterns suggest that abnormalities in the body's biological clock (hypothalamus) play a role.

NATURAL METHODS  INCLUDE:

1. Relaxation exercise

2. Massage

3. Listening to soft music

4. Taking steam

5. Hot water bath

6. Soaking your feet in luke warm water with 2-3 drops of eucalyptus oil(nilgiri oil) will divert the blood supply from your head to feet . After 10 mins shift your feet from luke warm water to cold water . put on wool socks and  lie down for about 20 minutes.

EXTRA TIP:

This time-tested home remedy can provide quick headache relief.  

Put a few drops of fresh lemon juice into a cup of black coffee and drink it in small sips.

WARNING:

This is not for people with sensitive stomachs!

Arteriosclerosis

Arteriosclerosis

Arteriosclerosis is a disease process which is commonly called “hardening of arteries”. It is caused mainly by deposits of calcium and fats on the inner lining of the artery walls which leads to the thickening and loss of elasticity of the artery walls. Eventually there is narrowing of the artery which decreases the blood flow to their respective tissues.

Atherosclerosis is a clot formation in the narrowed arteries and thickening of arteries takes place only in advanced stages or old age.

Causes of Arteriosclerosis Or Atherosclerosis

. High levels of cholesterol, triglycerides and low-density lipoproteins (LDL) in the blood.

. Diets rich in fats – oils, butter, cream, cheese etc.

. Obesity.

. Hypertension (high blood pressure).

. Diabetes.

. Excess intake of calcium (arteriosclerosis).

. Stress.

. Sedentary life.

. Smoking.

. Family history of atherosclerosis.

. Hard drinking water.


Sign and symptoms of Arteriosclerosis Or Atherosclerosis

Arteriosclerosis:

. Symptoms of high blood pressure.

. Recurrent kidney infections.

. Poor circulation to fingers and toes giving rise to tingling and numbness.

Atherosclerosis:

. Pain in limbs when walking.

. Fatigue.

. Giddiness.

. Paralysis.

. Stroke.

. Cardiac diseases.

. Ischaemic heart diseases.

. Myocardial infarction.

. Cerebro-vascular diseases.


Dietary management for Arteriosclerosis Or Atherosclerosis

. Avoid foods rich in fats: oils, butter, ghee, nuts etc.


. Avoid foods rich in cholesterol: ground nut oil, ghee, butter, whole milk, eggs, lard (fats derived from pig meat), tallow (fats derived from goat or sheep mutton), oily fish, meats and red meat – all non-vegetarian food contain cholesterol in varied amount.


. Remember vegetable oils like safflower oil, cotton seed oil, mustard oil, etc do not contain cholesterol.


. Increase intake of foods that contain PUFA’s (poly unsaturated fatty acids): flax / linseed oil is the richest source of PUFA’s. Other oils that contain PUFA’s are safflower oil, soybean oil, cottonseed oil, maize oil, sesame oil, rich bran oil, ground nut oil, mustard oil and olive oil. As all oils are high in fats, its consumption should be limited; the intake should not exceed 20gms a day.


. Sesame oil and almond oil hinders the absorption of LDL (low-density lipoproteins), so it is advisable to replace other cooking oils by sesame oil.


. Consume food rich in magnesium:

– Sea food, sea plants like Japanese sea plants, green leafy vegetables, nuts, whole grains, peas, lotus stem, pulses, legumes and oil seeds.


. Avoid eating junk food – pizza, burgers etc.


. Reduce calcium intake (reduce but do not completely avoid calcium as it is needed for maintenance of our body):-

– Milk and sea food, nuts, whole grains.

– Should avoid custard apple and banana are high in calcium.


– Note: Calcium from green leafy vegetables and cereals are not absorbed adequately due to presence of oxalic acid, phytic acid and fiber. Hence vegetables and cereals should be consumed regularly.


. Consume lots of fresh fruits and vegetables.


. Increase intake of fiber: whole grains, bran, oat, green leafy vegetables, peas, beans, potatoes, raw vegetables, salads, dried fruits and fresh fruits.


. Eat fruits and vegetables with the skin.


. Increase intake of vitamin C, it maintains the elasticity and integrity of the artery walls.

– Citrus fruits, green leafy vegetables and vegetables- cabbage, broccoli, tubers.


. Avoid non-vegetarian food especially red meat.

6 Natural Treatments and Remedies to Help arteriosclerosis
*Eat healthy fats like olive oil, avocados and fish, nuts and seeds high in omega-3 fatty acids on a regular basis.


*Limit consumption of refined carbohydrates and increase your fiber intake.

*Make exercise a part of your daily life.

*Lower your stress levels.

*Supplements that may help include omega-3 fish oils, magnesium, CoQ10 and turmeric.

*Incorporating essential oils like ginger and lavender into your life can help to decrease inflammation and promote relaxation.