The Different Oils and Its Various Benefits

The heart-healthy reputation of olive oil is well known, but eating a variety of plant oils can give extra health—and flavor—benefits.

Plants Oils and Benefits

Avocado

Avocado is rich in vitamin E for healthy skin. Enjoy its subtle, nutty taste cold, or cook with it.

Flaxseed

Flaxseed is mild-flavored and full of essential omega-3 fatty acid that fight inflammatory disease. Omega-3s are destroyed by heat, so use cold in salads, smoothies and yoghurt.

Grapeseed

Grapeseed has a light flavor and high smoke point. It is good for salad dressings and for cooking at high temperatures.

Hemp Seed

Hemps seed is derived from cannabis, but it won’t get you high. It is a good source of omega-3 fatty acid and has a mild, sweet, and nutty flavor. It is preferably used cold.

Pumpkin Seed

Pumpkin seed has a toasted flavor. It may alleviate prostate and bladder problems. It is also high in omega-3 fatty acid, so use it cold.

Sesame Seed

Dark sesame oil adds strong flavor to Eastern-style cooking. It is high in vitamin E and may work to reduce blood pressure.

Walnut

Walnut is high in antioxidants and omega-3 fatty acid. It adds a nutty taste to baking and salad dressings.

Reference: Oil’s Essential, p. 138 Reader’s Digest July 2006

How to Keep Your Skin Healthy

Who doesn’t want a healthy, radiant, younger-looking skin? Of course, each of us, especially women, wants to have such great looking and healthy skin! Who doesn’t want to look great and feel great?

What you put inside your body eventually shows on the outside. So, if you want to keep your skin healthy, then you have to take care of your body as you take care of your body’s largest organ—the skin.

More than 100 dermatologists analyzed the skin of about 4000 women ages 40 to 74 and uncovered anti-aging diet secrets.

Dermatologists looked at:

• Eating habits 

• Weight

• History of sun exposure

• Whether the women had hit menopause

Anti-Aging Diet Secrets

Vitamin C

Vitamin C is the key in the formation of collagen, which repairs damage and keeps skin strong and elastic. It keeps teeth, gums, blood vessels healthy, improves iron absorption and resistance to infection. A person with higher intake of vitamin C has lower risk to have wrinkles.

Vitamin C-rich Foods

• Citrus fruits

• Orange juice

• Tomatoes

Other Foods Rich in Vitamin C See Vitamin C in Foods

Linoleic Acid

Linoleic acid is known to help skin maintain moisture. Those who eat plenty of this nutrient will have a less dry and fragile skin.

Linoleic Acid is found in:

• Green leafy vegetables

• Nuts 

• Plant-based oils

Excess Carbohydrates and Fat—a No No!

Excess carbohydrates and fat can speed the aging of the skin. Women, in particular, who consume more carbohydrates and fat, have a higher risk to develop wrinkles. 



Reference: Feed Your Skin, p. 140 Reader’s Digest September 2008

The Benefits of Honey

Honey—the gift from nature, has abundant benefits that many people are not yet aware of. It has some miraculous antiseptic and skin healing properties, various vitamins, minerals and antioxidants, weight loss and healing effects, and has a great natural anti-aging skin care and hair care treatments. 

Honey, the natural sweetener, is a good source of carbohydrate which is cholesterol-free, fat-free, and sodium-free.

Honey—Antiseptic and Skin Healing Properties

Honey contains antimicrobial agents that kill several types of bacteria in and around wounds. It has natural healing agent containing enzyme called glucose oxidase, which produces hydrogen peroxide, a mild antiseptic, when combined with water. It also contains antioxidants and flavonoids that may function as antibacterial agents. It heals wounds, eases swell, and grows tissue back. Medical journals cite more than 600 cases in which honey was used to treat wounds. Honey has a magnificent ability to attract water, which makes it great for re-hydrating dry skin that can also be used to ease the pain caused by sun burn and speed the healing process. A lot more research is being done on using honey for burn victims.

Honey—Natural Anti-aging Skin and Hair Care Treatments

Honey has also a great natural moisturizing effect for dry and parched skin. A humectant, it has an amazing ability to attract and preserve moisture, and restore the moisture level in the skin without making it oily. Honey provides a calming effect without irritating the skin and helps replenish necessary skin moisture. It became one of the most popular anti aging skin care ingredients in many commercial moisturizing products like creams, cleansers, shampoos, conditioners, and shower gels. It is also suitable for sensitive skin and baby care products because it has gentle effect on the skin.

Health Benefits of Honey

Vitamins include:

• Vitamin A (carotenes)

• Vitamin B1 (thiamin)

• Vitamin B2 (riboflavin)

• Vitamin B3 (nicotinic acid)

• Vitamin B5 (pantothenic acid)

• Vitamin B6 (pyridoxine)

• Vitamin C (ascorbic acid)

• Vitamin H (biotin)

• Vitamin P1 (rutin)

Minerals include:

• Calcium

• Copper

• Iodine 

• Iron

• Magnesium

• Manganese

• Phosphate

• Potassium 

• Sulfur

• Zinc

Antioxidants

Antioxidants are substances that help the body reduce the effects of cellular damage and chronic diseases. One unique antioxidant only found in honey is called "pinocembrin". The concentration of antioxidants varies with the floral sources of honey. Most often, the darker the honey, the more antioxidants are there compared to lighter honey.

Honey—Weight Loss and Healing Effects

• Honey is monosaccharide, the simplest form of sugar that cannot be further broken down

• It does not cause irritation to our digestive system as it passes directly from small intestine into the bloodstream 

• It does not ferment in our stomach to cause any danger of bacterial invasion 

• It is the most ideal fuel for burning body fat stores during sleep having 1:1 ratio of fructose and glucose 

• It reduces fatty accumulations in our cardiovascular system 

• It is safer and more effective remedy for children’s coughs than over-the-counter medicines, according to researchers

References:

Health Benefits of Honey, Phillip Carter, http://www.aces.edu/urban/metronews/vol8no2/HealthHoney.html

Honey Nutrition Facts, http://www.benefits-of-honey.com/honey-nutrition.html

11 Most Unbelievable Honey Benefits That Many People Don’t Know, http://www.benefits-of-honey.com/honey-benefits.html

Precious Anti Aging Skin Care Tips with Honey, http://www.benefits-of-honey.com/anti-aging-skin-care.html

Vitamin C (Ascorbic Acid) in Foods

Vitamin C is a water-soluble vitamin, meaning that your body doesn't store it. We get what we need, instead, from food. You need vitamin C for the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is essential for healing wounds, and for repairing and maintaining bones and teeth.

Vitamin C is an antioxidant, along with vitamin E, beta-carotene, and many other plant-based nutrients. Antioxidants block some of the damage caused by free radicals, which occur naturally when our bodies transform food into energy. The build-up of free radicals over time may be largely responsible for the aging process and can contribute to the development of health conditions such as cancer, heart disease, and arthritis.

Signs of Vitamin C Deficiency:

• Dry and splitting hair

• Gingivitis (inflammation of the gums) and bleeding gums

• Rough, dry, scaly skin

• Decreased wound-healing rate, easy bruising

• Nosebleeds

• Decreased ability to ward off infection

Smoking cigarettes lowers the amount of vitamin C in the body, so smokers are at a higher risk of deficiency. A severe form of vitamin C deficiency is known as scurvy.

Low Levels of Vitamin C can be associated with the following Conditions:

• High blood pressure

• Gallbladder disease (see Gallbladder Inflammation, Gallstone Formation)

• Stroke

• Some cancers

• Atherosclerosis (the build-up plaque in blood vessels that can lead to heart attack and stroke)

Vitamin C can Help You Protect Against:

• Heart disease (See Atherosclerosis, Myocardial Infarction [Heart Attack])

• High blood pressure

• Common cold

• Cancer

• Osteoarthritis

• Age-related macular degeneration

• Pre-eclampsia

• Asthma

Other Benefits of Vitamin C:

• Boosting immune system function

• Maintaining healthy gums

• Improving vision for those with uveitis (an inflammation of the middle part of the eye)

• Treating allergy-related conditions, such as asthma, eczema, and hay fever (called allergic rhinitis)

• Reducing effects of sun exposure, such as sunburn or redness (called erythema)

• Alleviating dry mouth, particularly from antidepressant medications (a common side effect from these drugs)

• Healing burns and wounds

• Decreasing blood sugar in people with diabetes

Foods Rich in Vitamin C

Citrus Fruits and Juices	(especially)
	Grapefruit
	Oranges
Fruits	(especially)
	Guava
	Papaya
	Pineapple
	Blueberries
	Melon
	Cantaloupe
	Honeydrew
	Strawberries
	Mango
Root Crops
	Potato (cooked, unpeeled)
	Sweet potatoes (cooked, unpeeled)
Vegetables
	Especially green and leafy

Other Excellent Sources of Vitamin C: 

• Green peppers

• Watermelon 

• Kiwi

• Raspberries 

• Blueberries

• Cranberries 

• Juices fortified with Vitamin C

• Tomatoes (canned and fresh tomatoes)

• Broccoli

• Cauliflower

• Cabbage 

• Brussels sprouts

• Raw and cooked leafy greens (turnip greens, spinach) 

• Red and green peppers

• Winter squash

Vitamin C is sensitive to light, air, and heat, so you'll get the most vitamin C if you eat fruits and vegetables raw or lightly cooked.

References:

Healing Wonders of Diet Effective Guide to Diet Therapy p.245 © 2003 Philippine Publishing House ISBN 971-581-013-6

http://www.umm.edu/altmed/articles/vitamin-c-000339.htm Retrieved on April 26, 2011

Vitamin A in Foods

Vitamin A is a fat-soluble vitamin. It is also known as Retinol and/or Carotenoids.  Vitamin A helps form and maintain healthy teeth, skeletal and soft tissue, mucous membranes, and skin. Vitamin A promotes good vision, especially in low light. It may also be needed for reproduction and breast-feeding.


Retinol is an active form of vitamin A. It is also known as retinol because it produces the pigments in the retina of the eye. It is found in animal liver, whole milk, and some fortified foods.

Carotenoids are dark colored dyes found in plant foods that can turn into a form of vitamin A. One such carotenoid is beta-carotene. Beta-carotene is an antioxidant. Antioxidants protect cells from damage caused by unstable substances called free radicals. Free radicals are believed to contribute to certain chronic diseases and play a role in the degenerative processes seen in aging.

What’s So Great About Beta-Carotene?

• Our bodies turn beta-carotene into vitamin A.

• Beta-carotene helps prevent certain cancers and eye diseases and makes our immune system strong.

We need Adequate Vitamin A for:

• Good vision

• Healthy skin

• Normal growth

• Preventing infection

(See other important roles of Vitamin A)

Foods Rich in Vitamin A and Beta Carotene (Provitamin A)

For Vegetarians	For Non-Vegetarians
Butter	Fish liver oil
Fruits (yellow like ripe mango, papaya)
Egg yolk
Margarine (fortified)
Vegetables  (dark, green, leafy) (yellow like carrots, squash)

 

Side Effects

Inadequate intake of Vitamin A (Vitamin A Deficiency) can make individual:

• More susceptible to infectious diseases and vision problems

Excessive intake/large doses of Vitamin A can:

• Cause individual to get sick

• Cause birth defects

• Cause acute vitamin A poisoning (usually occurs when an adult takes several hundred thousand IU); chronic vitamin A poisoning (may occur in adults who regularly take more than 25,000 IU a day) 

Babies and children are more sensitive and can become sick after taking smaller doses of vitamin A or vitamin A-containing products such as retinol (found in skin creams).

References:

Healing Wonders of Diet Effective Guide to Diet Therapy p.244 © 2003 Philippine Publishing House ISBN 971-581-013-6

http://www.floridahealthfinder.gov/healthencyclopedia/health%20illustrated%20encyclopedia/1/002400.aspx Retrieved on April 18, 2011

http://www.cdph.ca.gov/programs/wicworks/Documents/NE/WIC-NE-EdMaterials-VitaminA.pdf Retrieved on April 18, 2011

Balanced Diet

What is a balanced diet? A balanced diet is a food preparation which provides complete nutrients as well as supplies carbohydrates, proteins, fats, vitamins, minerals and fiber in their normal proportions. It is the basis for all diet modifications.


This dietary management is also prescribed to person with Dental Caries, Vomiting, Glomerulonephritis, Osteoarthritis, Rheumatoid, Simple goiter, Vitamin A Deficiency.

Some Tips for a Healthy Diet

• Eat 3 meals a day instead of frequent ones or eating between meals.

• Establish a regular eating habit.

• Eat a heavy breakfast, a moderate lunch, and a light supper.

• Eat food of the right kind, at the right time and interval, in the right amount, and in the right condition of mind (eating in a relaxed atmosphere is ideal).

• Have at least a 5-hour interval between meals for digestion to be efficient. Last meal of the day should be taken at least 3 hours before sleeping.

• Eat more fresh fruits instead of rich desserts.

• Eat at least one serving of green leafy vegetables a day.

• Eat more unrefined, unprocessed foods.

• Avoid tea, coffee, alcoholic and carbonated beverages (soft drinks).

• Drink at least 6 (or 8) glasses of water a day between meals. (See The Importance of Water.)

• Include a variety of foods each meal.

• Take time to enjoy your food. Do not hurry.

Note: For List of Foods which are Allowed and Not Allowed for a Healthy Balanced Diet See Balanced Diet Food Selection Guide

The Food Pyramid

The food pyramid shows five major food groups and the proportions they have to contribute if your diet is to be balanced. Although the number of exchanges recommended varies from group to group, no single food group is more important than any other. There is emphasis on the nutrient differences of fruits and vegetables and the importance of eating foods from each food group.

How to Balance Your Diet

The correct and specific number of daily servings for you depends on how many calories you need to maintain your optimum or ideal body weight. For example, if you are inactive and not quite tall, choose the smaller number of exchanges for each food group. If you are very active or quite tall, choose the large number of exchanges in each group.

Each person’s body is different and consequently body needs for food vary from person to person. However you may need more or less calories (food energy) depending on your age, sex, size, activity level and medical condition.

Only your physician can tell exactly what your medical condition is and what diet you actually need. Consult your nutritionist-dietitian for a dietary plan just for you.

Indeed, good nutrition or good health is always known to be very important in order to avoid various diseases. Thus, it is our responsibility to keep ourselves healthy for our own benefits.

Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.78 and p.222-223 © 2003 Philippine Publishing House ISBN 971-581-013-6