Calcium in Foods

Calcium is essential to life. Calcium is a mineral that is essential for building strong bones. Children need good amounts of calcium to build strong bones and teeth. Adults (especially women) need calcium to prevent osteoporosis (porous bones).

Tweens and teens need 1,300 milligrams (mg) of calcium a day to build strong bones for life. (Adults up to age 50 need about 1,000 mg a day.) Milk and milk products are excellent sources of calcium and other nutrients. Tweens and teens can get most of their daily calcium from 3 cups of low-fat or fat-free milk (approximately 900 mg), but they also need additional servings of foods that provide calcium to meet their calcium needs. Most milk is fortified with vitamin D, an important nutrient that helps the body absorb more calcium.

Calcium intake between the ages of 9 and 18 is critical for bone development because most bone mass (bone strength and density) accumulates during this time. Bones stop increasing in density after about age 30.

Benefits of Calcium

By getting the right amount of calcium, it helps:

• Strengthen bones

• Prevent osteoporosis later in life (Osteoporosis is a condition that makes bones weak so they break more easily.)

• Improve lifelong dental health (helps make teeth, gums, and jawbones healthy and strong; helps protect teeth against decay)

Calcium-Rich Foods

For Lacto-Ovo Vegetarians

• Cheese
• Dried beans
• Green leafy vegetables like broccoli, chinese cabbage (pechay)
• Legumes
• Milk (fortified with calcium, nonfat, skim, whole)
• Nuts 
• Seeds
• Soybeans
• Soymilk
• Hard soybean cheese/curd (tokwa)
• Soft soybean cheese/curd (tofu)
• Yogurt
• Whole graincereals

For Non-Vegetarians

• Fish with edible bones like anchovy (dilis), sardines, salmon, tuna  

Weight-Bearing Physical Activity

Bones are living tissue. Weight-bearing physical activity causes new bone tissue to form, which makes bones stronger. Weight-bearing activities are those that keep you active and on your feet so that your legs carry your body weight.

Activities such as walking, running, dancing, climbing stairs, and playing team sports such as basketball, soccer, and volleyball help make bones stronger. Older teenagers can build even more bone strength through weight training, but they should check with a health care provider before starting weight training.

Some activities, such as swimming, do not provide weight-bearing benefits. But they are good for cardiovascular fitness and overall good health.

References:

Healing Wonders of Diet Effective Guide to Diet Therapy p.240 © 2003 Philippine Publishing House ISBN 971-581-013-6

http://www.nichd.nih.gov/milk/teachers/upload/mm_calcium_fact_sheet.pdf Retrieved on April 18, 2011

The Good Fats and the Bad Fats

What are fats? Do we need one? Why do we need fat? Well, scientifically, we need fat for the body’s energy; at the same time we need fat in order to help our body absorb vitamins A, D, E, and K as well as carotenoids. If we consume fat in moderation, it can be very vital for good health. And did you know that fat is greatly important for growing children up to two years of age?

However, there are fats that are better for our body than others. Here are the different kinds of fats:

Cholesterol

Cholesterol is a fatty substance produced naturally by the body and found in our blood. Low-Density Lipoprotein LDL (bad) cholesterol clogs arteries and leads to heart disease, while High-Density Lipoprotein HDL (good) cholesterol helps to unclog blood vessels.

Saturated Fats

Saturated fats raise blood cholesterol. They are contained in foods such as takeaways, potato chips, manufactured cakes, biscuits and pastries, butter and dairy products.

Monounsaturated Fats

Monounsaturated fats help to lower blood cholesterol if your meals are low in saturated fats. They are contained in foods such as avocado, nuts and monounsaturated margarine and oils.

Polyunsaturated Fats

Polyunsaturated fats help to lower blood cholesterol if your meals are low in saturated fats. They are contained in foods such as fish, nuts, polyunsaturated margarines and oils.

Trans Fats

Trans Fats act like saturated fats to raise LDL cholesterol and lower HDL cholesterol. They are contained in foods which use hydrogenated or partially hydrogenated vegetable fats.

The term “saturated” and “unsaturated” refer to the type of molecules in fat. Saturated molecules have all their bonds used up, so they are more rigid and stable. Unsaturated molecules have some open bonds, resulting in more reactive, liquid oil.

What Fats Should You Use?

It is highly recommended to use a variety of oils in food preparation. These oils include:

• Olive

• Sunflower

• Sesame

• Soybean

• Macadamia

• Canola

• Peanut

• Grape seed

On the other hand, it is advised to avoid oils which are high in saturated and/or trans fats. These include:

• Coconut oil

• Coconut cream/milk (even reduced-fat varieties)

• Palm oil

• Lard

• Copha

• Tallow

• Butter

• Cream

• Shortening

• Ghee

• Baking margarine

It is also advisable to avoid deep-frying and may stick to steaming, grilling, or baking.

Helpful Tips

Baking

Use a variety of polyunsaturated and monounsaturated oils and margarines, including those made from canola, olive, sunflower, soybean, and peanut. Use spray oils that are olive- or canola-based.

Spreading on Bread

Use a polyunsaturated or monounsaturated margarine spread.

Salad Dressing

Use sunflower, canola, olive, peanut, macadamia, sesame, or grape seed oils.

Shallow/Pan/Stir-Frying

A variety of oils are suitable including Olive, Sunflower, Sesame, Soybean, Macadamia, Canola, Peanut, and Grape seed.

Deep-Frying

It is not recommended by the heart foundation; however, it recommends commercial food service outlets to use a high-oleic sunflower or canola oil.

Reference: What Fats You Should Use p.61, Glossary p.63 Reader’s Digest November 2008

Stomach Pain and Stomach Disorders

According to Dr. Douglas Drossman, co-director of the University of North Carolina’s Center for Functional GI and Motility Disorders, stomach pain is part of life.

Often, a stomachache is just a stomachache. But if you’ve had pain for six months, or experienced serious symptoms such as blood in the stool or unexplained weight loss, better see a doctor.

There are more than 100 possible causes for your pain. So, how do you know if your stomachache is the result of pathogen, overindulgence, stress, an allergy or some rare disorder?

Irritable Bowel Syndrome

IBS is one of the toughest disorders to diagnose and treat. Once diagnosed, doctor may suggest dietary changes, such as eating more fiber. It is important to note that the increase of fiber must be gradual, since an excess can cause bloating. Doctors may also prescribe antibiotics—to reduce bacteria in the intestinal tract, or probiotics—to shore up healthy bacteria.

Celiac Disease

Celiac disease is a sensitivity or allergy to gluten—a family of proteins found mostly in grains, including wheat, barley and rye. Some sufferers also have trouble with oats.

It may cause:

• Stomach pain

• Diarrhea

• Bloating

• Weight loss

• Anemia

• Just a vague not-so-good feeling.

According to Dr. Amy Foxx-Orenstein, president of the American College of Gastroenterology, the healthy intestine is lined with villi, fingerlike projections that absorb nutrient and fluids. In celiac disease, the villi get lost or damaged, so your body doesn’t absorb much of anything.

Eliminating gluten from your diet will help the villi return and your symptoms go away over time. If you think you have celiac disease, see your doctor before you cut out these foods.

Stress Connection

When you’re stressed, there are an abnormal number of signals firing away, which can cause discomfort on your stomach. The Enteric Nervous System (ENS)—the gut’s brain—has its own muscles, nerves, neurotransmitters, which tell the gut to move its content through the body. The ENS is always communicating with your brain, sending signals back and forth.

According to Dr. Mehmet Oz, director of the Cardiovascular Institute at Columbia University Medical Center in New York City and co-author of the “You” health books, there’s a very close connection between our brain and our gut, so it’s not surprising to think that if our brain is overstressed, the same thing is happening to our gut.

Tips to Reduce Stress and Ease Stomach Pain Symptoms

• Deep Breathing

• Exercise

• Meditation 

• Yoga

Crohn’s Disease

Crohn’s disease is a form of inflammatory bowel disease, a group of conditions in which the GI tract is chronically inflamed. Crohn’s symptoms are similar to those of IBS, but unlike IBS, there’s no detectable damage to the digestive system, Crohn’s causes intestine to be inflamed.

According to Dr. Howden, the inflamed intestine can narrow the end of small intestine, so it has to work harder to push waste through, causing:

• Stomach Pain (especially while eating)

• Diarrhea

• Vomiting 

• Weight Loss (tend not to eat much cause it hurts to do so)

It is diagnosed in several ways:

• Doctor may feel a mass in abdominal cavity

• May have abnormal blood tests

• Other tests may reveal nutrient deficiencies or ulcers

Endoscopy, X-rays, or an intestinal biopsy can confirm the diagnosis.

Some Tips to Help Avoid the Pain

• Eat more protein

• Avoid foods that take a long time to break down

Food Poisoning

Gastrointestinal disorders tend to start slowly and gradually worsen, but food poisoning hits from four to 24 hours after eating, and comes with a lot of symptoms:

• Stomach Pain

• Nausea 

• Vomiting

• Fever

• Diarrhea

If more than 12 to 24 hours and you can’t keep fluids down and have watery diarrhea, or too much discomfort, see a doctor or go to the ER for pain relief and hydration.

What about Gas Problem?

The average person passes gas between 14 and 23 times a day. When you’re struck with painful bloating gas try taking an antacid or Pepto-Bismol to coat your stomach, or probiotics to ease your symptoms.

Tips To Avoid Gas Problem

• Chew food thoroughly and eat leisurely 

• Avoid overeating

• Don’t lie down after eating; get up and take a 20-minute walk

• Don’t drink water with meals

• Avoid gaseous foods, including soda, gum, mints, candy, Brussel sprouts and cabbage

Note: For more lists of Gaseous Foods See Gas-Forming Foods and For More Tips on Digestion Efficiency See The Suggested Meal Pattern

Reference: Patricia Curtis, Quit Your Belly Aching, p. 65-69, Reader’s Digest, February 2008

Common Digestive Disorders

Digestive disorders encompass a wide array of conditions that affect the gastrointestinal (GI) tract. These disorders vary in severity, from minor annoyances (such as mild heartburn) to potentially life-threatening illnesses (such as a perforated ulcer).

Here are some of the more common digestive disorders:

GastroEsophageal Reflux Disease (GERD)

GERD occurs when the lower esophageal sphincter relaxes at the wrong times, allowing acid from the stomach to enter the esophagus. One possible cause of GERD is a hiatal hernia—a protrusion of this same sphincter and the upper portion of the stomach into the chest cavity.

Gastritis and Gastric Ulcers

Gastritis (the inflammation of the stomach lining) and gastric ulcers (breaks or open sores in the lining) are most commonly caused by infections or the use of medications.

(Duodenal) Ulcers

Ulcers can also occur in the duodenum when stones that form in the gallbladder keep bile out.

Crohn’s Disease

Chron’s disease is an inflammatory disorder that primarily affects the small intestine. It may also damage the large intestine and any other part of the digestive system.

Ulcerative Colitis

Ulcerative colitis is an inflammatory disease that affects only the large intestine. Diarrhea occurs when waste products move through the large intestine too quickly, while constipation results when the waste products movement is too slow.

Diverticulitis

Diverticulitis is a condition where diverticula (small pouches) can bulge outward through weak spots in the wall of the large intestine. It is the infection or inflammation of diverticula.

Hemorrhoids

Hemorrhoids are clusters of swollen veins, and are thought to result from increased pressure in the veins of the rectum and/or anus.

Reference: Recognising Common Digestive Disorders, p. 144 Readers Digest, September 2008

Probiotics and Prebiotics

Most of us heard of “probiotics”—the “good” bacteria that live in our gut and keep everything in balance. But have you heard of prebiotics?

Probiotics

Probiotics are live microorganisms that when administered in adequate amounts provide a beneficial health effect in humans.

Many bacteria are not harmful to us. Our bodies carry about 100,000,000,000,000 bacteria, mostly in our colon. They live and grow there and help strengthen our immune system.

Probiotics bacteria are “good bacteria” that may help fight off harmful bacteria in our gastrointestinal (GI) tract.

The good bacteria are so abundant in our body that they make up 2 to 3 pounds of human body weight.

Probiotic bacteria are comprised of:

• Lactobacillus

• Bifidobacterium

Bifidobacteria are normal components of breast milk which keep infant’s gastrointestinal (GI) tract healthy, while Lactobacillus is used to make cheese.

Benefits of Probiotics

• Reduce allergy conditions

• Reduce cancer risk 

• Reduce diarrhea incidence

• Reduces the risk of stomach ulcers 

• Relieve symptoms of irritable bowel syndrome

• Reduce hypertension 

• Strengthen immune system

• Reduce kidney stone incidence

• Good for lactose intolerant

• Treat vaginosis 

• Staying healthy

Foods Containing Probiotics

• Fermented dairy products

• Yogurt 

• Some types of milk (cultured milk, acidophilus milk)

• Miso

• Tempeh

• Sauerkraut

• Sourdough bread

• Salami

• Some juices

• Soy beverages

Prebiotics

Prebiotic is a nondigestible food ingredient that beneficially affects the by selectively stimulating growth of beneficial bacteria in the colon.

Prebiotics include:

• Inulin

• Fructooligosaccarides (FOS)

• Polydextrose

• Arabinogalactan

• Lactulose or lactitol

Benefits of Prebiotics

• Non-digestible oligosaccarides enhance calcium absorption

• Improve immune system and resistance against infections

• Help inhibit the growth of lesions in the GI tract and reduce the risk factors involved in colorectal diseases

Side Effects of Prebiotics (Consumption of 14 to 15 grams/day)

Due to the gas released from fermenting prebiotics, people may experience:

• Flatulence

• Stomach cramps

• Discomfort in the gastrointestinal (GI) tract

Foods Containing Prebiotics

Inulin

• Whole grains

• Onions 

• Bananas 

• Garlic 

• Honey

• Leeks

• Artichokes

Prebiotic ingredients in:

• Fortified foods

• Beverages

• Dietary supplements 

• Some processed foods

When prebiotic ingredients are added to foods, they increase the fiber content of the products.

References:

Julie A. Albrecht, A Healthy Lifestyle with Probiotics and Prebiotics, July 2008. Retrieved from http://www.ianrpubs.unl.edu/live/g1863/build/g1863.pdf on June 30, 2011

What About Prebiotics, p. 148 Reader’s Digest, September 2008

The Benefits of Eating Chocolates

The impact of chocolate’s luxurious taste on the senses has been compared to the feeling of falling in love. In the 18^th century, French doctors prescribed chocolate to women patients for a broken heart.

To those who love chocolates—and those who are not fond of chocolates—did you know that chocolate has medicinal values and health benefits?

Chocolate as Medication

Studies have shown that chocolate triggers the release of feel-good endorphins (natural opiates) in the brain. Researchers at Neurosciences Institute in San Diego, California, have reported that chocolate contains pharmacologically active substances that have the same effect on the brain as marijuana.

Chocolate also contains:

• Caffeine

• Theobromine (a mild stimulant)

• Phenylethylamine

These substances can increase the levels of endorphins. Scientists believe the combination of such chemicals may provide the “high” (in addition to, of course, the aroma, taste and texture).

Health Benefits of Chocolate

Chocolate is a significant source of essential nutrients such as:

• Calcium

• Magnesium 

• Zinc 

• Iron

• Niacin 

• Riboflavin

Chocolate also contains very high levels of catechins—compounds that act as antioxidants. Just 25g of dark chocolate contains as much as 41mg of flavanols—the powerful antioxidants that guard against plaque build-up in artery walls. That’s more antioxidants than a cup of green tea, an apple, or a glass of red wine.

Other Benefits of Eating Chocolates:

• Processed fatty foods better 

• Can lower bad (LDL) cholesterol

Chocolate may have long-term health benefits—but, you also have to limit your intake and you have to pair it with healthy diet and healthy lifestyle.

Chocolate can be included in a healthy diet, as long as you are active and are having plenty of fruit and vegetables. To obtain the benefits without adding too much fat to your diet, limit yourself to 25g a day—and savor the flavor. The dark variety has the highest cocoa content—so look for at least 70% cocoa solids.

References:

ChocTalk, p.140 Reader’s Digest February 2008

Burn Fat by Eating Chocolate, p.71 Reader’s Digest August 2008

The Various Health Boosters (Foods that May Fight Diseases)

The phrase “eat your fruit and vegetables” is practically a mantra these days. But which choices are best?

Scientist once thought all the body needed to function properly were the carbohydrates, fat, protein, minerals, vitamins and water in food. Now, they’ve discovered other equally potent ingredients in fruit and vegetables called phytochemicals (“phyto” means plant) with tongue-twisting names like glucosinolates.

Garlic

According to Manfred Kroger, a professor of food science, garlic is one of those foods that have more than nutritional benefits. Ancient Greek literature abounds with anecdotes about the wondrous qualities of garlic.

Benefits of Garlic:

• Bolster the Immune System

• Help Lower Cholesterol

• Prevent Cancer and Heart Disease 

• Act as Antibiotic

Garlic, Onions, and leeks, which belong to Allium family, contains a chemical called allicin that may curb cancers of the gastrointestinal tract.

How much do you need?

To help lower your cholesterol, try one or more cloves of fresh garlic a day, chopped or crushed.

Spinach

The dark green leaves in spinach, collard greens and kale contain phytochemicals that may protect your eyes as you age.

Spinach has:

• Lutein

• Zeaxanthin

Benefits of Spinach:

• Helps Prevent Macular Degeneration (a leading cause of blindness) 

How much do you need?

Try to eat one to two servings a day.

Broccoli and Its Cousins

Benefits:

Broccoli and related vegetables such as: cabbage, cauliflower, and Brussels sprouts help:

• Lower the Risk of lung, stomach, and other Cancers

• The substances that make these vegetables so healthy besides vitamins, could be glucosinolates. One chemical in this group called indo-3-carbinol (I3C) may protect against breast cancer.

How much do you need?

Aim for two servings a day.

Citrus Fruits

Oranges, lemons, limes and grapefruits are excellent source of:

• Vitamin C 

• Folate 

• Fiber

All are linked to reduce cancer risks. Their oil is also high in a lesser-known chemical called limonene. Most of the benefits are found in the pulp and the peelings of citrus, but can also get high concentration in juice. So drink up.

How much do you need?

Nutritionists recommend five portions of different fruit and vegetables daily. An orange, half a grapefruit or a glass of pure fruit juice each amount to one portion, although fruit juice only counts once per day since essential fiber is lost when juice is extracted.

Grapes and Their Juices

The news that drinking wine—particularly red wine—is  associated with a lower risk of heart disease. Scientists suspects that most of the benefits come from nonalcoholic flavonoids in red wine, particularly phenolics in grape skin. Some benefits of wine may also come from the alcohol, which raises “good” HDL cholesterol. But don’t take up drinking to protect your heart. Alcohol is linked to higher risks of some cancers, so stick with purple grape juice or eat red and black grapes.

How much do you need?

Eat grapes and drink grape juice as part of the recommended five portions of fruit and vegetables a day. Drink wine in moderation.

Tomatoes

The phytochemicals most studied in tomatoes is a carotenoid called lycopene. Tomato sauce and ketchup are rich in lycopene. Other good sources of lycopene are apricots, watermelon and papaya.

Benefits of Lycopene:

• Prevent Prostate Cancer as well as lung and stomach Cancer 

• Lower the Risk of Heart Disease

How much do you need?

Try to eat three servings of pasta-style tomato sauce a week, or one to two tomatoes a day.

Reference: Sue Ellin Browder, The Health Boosters, p. 19-21 Reader’s Digest March 2001