Omega 3 - For Enhancing Youth's Mind

One small study showed an increase in consumption of omega-3 in adolescents may play a role in increasing the power of the mind, even when they are on top of their cognitive round.

At the time when many studies talk about all kinds of omega health benefit 3 from cognitive function to vision and heart health amongst adults, researchers from the University of Pittsburgh claim that their study is the first conducted that focused on the effects of fatty acids on teenagers.

In the study, researchers recruited 13 young women and men who are healthy and between the ages of 18 to 25 years were asked to increase the intake of omega-3 supplements for a period of 6 months.

"There have been many previous studies done on the elderly or those with health problems, leaving this unique group without being addressed," said lead researcher Matthew Muldoon, in a statement.

"What about the period in which we are working optimally? Can we help the brain achieve its full potential by adapting our healthy behaviors in the lives of our youth? We found that we absolutely can. "

Before the study was conducted, blood samples were analyzed for basic measurements, and study participants also underwent tests of memory that require them to alert a series of numbers and letters.

After six months of supplementation with omega-3, participants undergo the test again. According to the researchers, the results show there is a correlation between improved cognitive function with an increased intake of omega-3.

Dietary sources of omega-3s include fatty fish like salmon, sardines and mackerel, soybeans, flaxseed oil and walnuts.

Medical Q&A #13 - Skin, Hair And Nails

Common Question

Doctors think and talk of the skin as another of the body's organs. Isn't this overstating things a bit?

Not at all. Thw skin is indeed as vital to the functioning of the body as the heart, the liver or any other organ. In fact, it is probably more important than some. In structure it consists of two layers - the outer, visible surface, which is called the epidermis, and a thick layer beneath, called the dermis. Beneath both is a layer of fat called subcutaneous fat. Weighing about 4 kilograms and covering an area of approximately 2 square metres, the skin also contains such important structures as the hair, nails and sweat and oil glands.

The skin performs numerous crucial tasks: it protects the body from penetration by bacteria and other harmful organisms; it shields the internal organs from injury and helps the body to retain moisture and heat; it contains what are known as sebaceous glands, which secrete sebum ( oil ) to keep the skin supple and moist; and it contains sweat glands which release perspiration when the body is hot and prevent it from overheating. The skin also houses a network of tiny blood vessels that help to regulate body temperature by expanding when it is high and contracting when it is low. Finally, the skin contains nerve endings that transmit to the brain information about the world we live in.

Sweetcorn Fritters With Chilli And Tomato Salsa

Inexpensive family meals....Cooking on a budget? Don't skimp on nutrition! You'll feel good about feeding your family these creatively delectable recipes.

Fritter is a name applied to a wide variety of fried foods, usually consisting of a portion of batter or breading which has been filled with bits of meat, seafood, fruit, or other ingredients

Serves 4

275g can sweetcorn
65g plain flour
1 teaspoon baking powder
1 egg, beaten
1/2 red pepper, finely chopped
1 small red chilli, deseeded and finely chopped
6 tablespoons chopped coriander
2 tablespoons vegetable oil
Pepper

For the salsa

1 tablespoon olive oil
2 tomatoes, finely chopped
1/2 small red chilli, finely chopped
1 tablespoon soft light brown sugar
2 tablespoons chopped coriander


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1. Drain the sweetcorn and place half the kernels in a food processor and whizz until almost smooth. Transfer to a bowl and stir in the remaining, whole sweetcorn. Stir in the flour and baking powder and mix together. Mix in th egg, red pepper, chilli and coriander and season with plenty of pepper.

2. Heat the vegetable oil in a large, heavy-based non-stick frying pan over a medium high heat and drop in 4 spoonfuls of the mixture. Cook for about 1 minute on each side until browned. Remove with a fish slice, drain on kitchen paper and keep warm. Cook the remaining mixture in the same way ( to make 8 fritters in total).

3. Meanwhile, mix together all the ingredients forthe salsa, season with pepper and place in a serving bowl.

4. Serve the fritters warm with the salsa on the side.

Video : How to Plan Dinner Menus for the Family

Having a regular dinner schedule invites a peaceful end to what may have been an otherwise hectic day, and whether you have the type of family that sits together for meals or everyone comes and goes as schedules allow these steps will work for you.






Source : wikihow

Fruits And Vegetables : Five Servings Are Already Enough

British nutritionist in last April said seven servings of fruits and vegetables is key to health, not five servings as outlined in nutrition guideline. However, there is a new statement in the healthy eating arena which states that the famous five servings meal proposal, that was done by the World Health Organisation (WHO), is enough.

Researchers in China and America examine 16 study issues on diet and health which involve over 830,000 participants, that was monitored for the period between four and a half to 26 years.

Scientists discover that every addition of daily servings of fruit and vegetables reduce early risk of death caused by various causes by 5%. 

According to the researcher again, during the study duration, as many as 56,000 participants have passed away. For death that is caused by heart attack or stroke, every extra dish stops the risk by 4%.

According to a survey , published within online journal British Journal (MBJ)Medical, there is no evidence which shows decline in risk rate  for number of meals which exceeds five. 

"We found around five servings of fruits and vegetables in one day, more than that will no longer lower the risk of death rate," said a researcher from Harvard School of Public Health, Boston, headed by Frank Hu.

Studies also found that servings of fruits and vegetables that are high does not translate into reduction that is apparent in the risk of death caused by cancer. 

According to the journal again, other than advising the patient on healthy eating, a doctor needs to try hard to relay message on obesity risk, underactive lifestyle, smoking and drinking excess liquor.

In April, a researcher in London College University found that an intake of seven servings daily or more can reduce risk of cancer by 25% and heart disease by 31% as compared to them that take less than one meal per day. 

The study is based on eating habit of about 65,000 people in England between year 2001 to 2008. 

The London researcher admitted that they were appalled at their discovery and reminded that the mentioned study findings may not be used in other countries. 

WHO guideline is based on five servings equivalent to 80g meal with every serving equivalent to a medium-sized apple, a bowl of mixed salad, or three spoonfull of salad, cooked, canned or frozen.

Why You Should Be Eating Fermented Foods

Source : about.com health

Fermented foods have long been a staple in many traditional diets, but are now enjoying an increase in popularity.  Why?  Because eating fermented foods could be a wonderful way to naturally enhance the health of your digestive and immune systems.  Fermented foods are filled with probiotics, and there is a growing awareness of the benefits of these "friendly" bacteria in maintaining optimal health. They may sound too exotic for you, but don't be put off. Here you will learn more about fermented foods and why they should become a regular part of your diet.

What Are Fermented Foods?

Fermented foods are foods that have been prepared in a way so that the bacteria naturally found within them starts to ferment.

Fermentation, also known as lacto-fermentation, is a chemical process in which bacteria and other micro-organisms break down starches and sugars within the foods, possibly making them easier to digest, and resulting in a product that is filled with helpful organisms and enzymes. This process of fermentation is a natural preservative, which means that fermented foods can last a long time.

Health Benefits of Fermented Foods

Fermented foods, because they are filled with healthy probiotics and enzymes, are thought to:

• Enhance digestion
• Balance the gut flora
• Help to fight off disease-producing microorganisms
• Produce nutrients
• Boost the immune system

There are several advantages of consuming fermented foods, as opposed to taking a probiotic supplement:

• You are getting probiotics in a natural way.
• You are guaranteed to get live strains.
• You are getting more strains than those isolated in a laboratory.
• You are getting a variety of strains, thus improving the likelihood that you are giving your system what it needs.
• Fermented foods are significantly more affordable than many probiotic formulations.

Fermented Foods for Digestive Symptoms

If you have have chronic digestive problems, including IBS, some people believe that fermented foods may be a great dietary option: they enhance the digestive process and have a positive effect on the gut flora, thus reducing problematic digestive symptoms. In addition, because the sugars in the fermented vegetables or milk products are already fermented, consuming these products may result in less gas and bloating.
If you are following a low FODMAPs diet, you may find that you can tolerate some fermented foods, as the fermenting process gets rid of the problematic FODMAP elements.
Lastly, it has been theorized that eating fermented foods may reduce the risk of small intestine bacterial overgrowth (SIBO), a condition that results in IBS symptoms.

How Are Foods Fermented?

Many fermented foods are made by adding a starter culture of bacteria to a food. Thus, yogurt and kefir are made when a culture is added to milk, while kombucha is made when a culture is added to a sweetened tea.
Fermented vegetables are created by shredding or cutting the vegetable into small pieces, which are then packed into an airtight container with some salt water.

Best Fermented Foods

The best fermented foods are the ones that you enjoy! There are a wide variety to choose from:
Cultured Dairy Products
Even if you are lactose intolerant, you may be able to enjoy cultured dairy products as the bacteria within the products have already broken down the offending lactose.

• Cultured buttermilk
• Fermented cottage cheese
• Kefir
• Yogurt

Non-Dairy Alternatives
These products are a good option if you think you have a sensitivity to dairy products:

• Coconut kefir
• Coconut yogurt
• Soy kefir
• Soy yogurt

Fermented Beverages
Note: Some fermented beverages contain trace amounts of alcohol. Read labels carefully so that you know what you are drinking.

• Kombucha
• Kvas
• Rejuvelac

Fermented Vegetables
Here are some examples of popular vegetables for fermenting. Click on each link to see how easy it is to make your own!

• Fermented Carrots
• Lacto-fermented Green Beans
• Sauerkraut (fermented cabbage)
• Fermented Radishes
• Natto (fermented soybeans)

Kimchi
Kimchi is a fermented dish that is an important part of a traditional Korean diet. Kimchi consists of a mix of a variety of vegetables and spices. Cabbage is typically a main ingredient, as is some fish. Here are some recipes for making kimchi:

• Homemade Kim Chee
• Baechu Kimchi
• Oi Sobaegi

How to Add Fermented Foods to Your Diet

You can choose to make your own or purchase fermented foods from stores that specialize in natural foods. Make sure to purchase products that are raw and unpasteurized, as the pasteurization process kills the very bacteria that you are seeking!
Typically, fermented foods are consumed with meals as a condiment. When adding fermented foods to your diet, start slowly to allow your body time to adjust. No need to rush - fermented foods can be stored in your refrigerator for six to eight months.

Medical Q&A #12 - The Mouth And Teeth

Common Question

What is the role of salive, and is it important?


It is certainly important. In fact, saliva is one of the body's wonder liquids. About a litre of it is produced by the salivary glands every day, most of it during walking hours, less when sleeping.

Saliva has various functions. It activates the taste buds so that you can taste food, and it enables you to chew and swallow comfortably. Another important role is to neutralise acids produced by bacteria in the mouth. It also helps to control bacterial growth - mouth bacteria thrive and multiply on the carbohydrates, such as simple sugars and certain simple starches, found in food. The enzymes in the saliva help to breakdown food so that it can be dissolved and cleared out of the mouth. But saliva alone cannot keep the mouth clean; you still need to brush your teeth thoroughly every day.

Saliva also contains dissolved minerals such as calcium and phosphorus  - the same minerals that make up the hard enamel outer surface of the teeth. These minerals are continually extracted from the saliva and bind with the surfaces of the teeth, keeping them hard, firm and healthy.