Meet the BREADWINNERS

 

The Swiss government has been aware of the dangers of eating white bread for decades and in order to get its populace to stop eating it, she has placed a tax on the purchase of white bread. The tax money is given to bakers to reduce the price of whole wheat bread to encourage people to switch.

 

The Canadian government passed a law prohibiting the “enrichment” of white bread with synthetic vitamins. Bread must contain the original vitamins found in the grain, not imitations.


Why bad?

 

Essentially, white bread is “dead” bread. Frequently, consumers are not told the truth about this and so called “enriched” flour. Why is the color of white bread so white when the flour taken from wheat is not?

 

It’s because the flour used to make white bread is chemically bleached, just like you bleach your clothes. When you are eating white bread, you are also eating residual chemical bleach.

 

Flour mills use different chemical bleaches, all of which are pretty bad. Here are a few of them: oxide of nitrogen, chlorine, chloride, nitrosyl and benzoyl peroxide mixed with various chemical salts. One bleaching agent, chloride oxide, combined with whatever proteins are still left in the flour, produces alloxan - a poison and has been used to produce diabetes in laboratory animals. It is capable of destroying the vital wheat germ oil and shorten the flour’s shelf life.

 

What is left?

 

In the process of making flour white, half of the good unsaturated fatty acids, that are high in food value, are lost in the milling process alone, and virtually all the vitamin B and E are lost with the removal of wheat germ and bran. As a result, the remaining flour in the white bread contains only poor quality proteins and fattening starch.

Most minerals are depleted – 50% of all calcium, 70% of phosphorus, 80% iron, 98% magnesium, 75% manganese, 50% potassium, and 65% of copper are destroyed. If that is not bad enough, vitamins like about 80% thiamin (B1), 60% of riboflavin (B2), 75% of niacin (B3), 50% of pantothenic acid (B5), and about 50% of Pyridoxine (B6) are also lost. Vitamin B is essential for prevention of pellagra, birth defects and beriberi.


Further depletion of nutrients occur when white bread is dried in kilns at high temperature to give white flour a longer shelf life.


The shortfall may be made up by fortification of white flour-based products with some of the nutrients lost in milling.

 

The unhealthy choice……

 

+  Here comes the unhealthy add-ons...

-   The flour is usually bleached using potassium bromate or chlorine dioxide gas to remove any slight yellow color and make its baking properties more predictable.

-  Gluten (can be allergic to some people and related to celiac disease) may be added to produce a more evenly risen and air filled loaf.

-  A standard while loaf of bread also has sugar added to enable the baker’s yeast to prove the dough and make it rise.

-  Salt is also added to check the progress of the yeast and prevent the loaf from rising too much, or over-proving. 

+  The remaining component, endosperm is mostly starchy carbohydrate with high GI (glycemic index) which causes sugars to be released quickly into the bloodstream. It leads to a rush in blood sugar levels which triggers a similarly rapid release of the body’s own sugar regulating hormone, insulin. This is a big problem for Type 1 diabetic patients coping with insufficient insulin and Type II diabetes too frequent imbalances in blood sugar levels causing insulin production to become overworked. Italian scientists who studied the diet records of 2300 people confirmed the findings that eating more white bread on daily basis doubles the risk of developing kidney cancer.

+ Excessive carbohydrate intake results in elevated levels of bad LDL cholesterol in the bloodstream, leading to problems such as heart disease related to the narrowing of the arteries. When levels of LDL cholesterol become too high artery walls thicken and blockages can occur, resulting in blood clotting and high blood pressure. In fact, if germ is not removed, its phytoestrogens can help to overcome this blood clotting problem and promote weight loss.

+ The people who ate a diet of predominantly white bread saw the biggest increases in their waist measurement. This happens because of a slowdown in metabolism caused by reduced efficiency in digestion and greater fat storage. Coupled with little or no dietary fibre present in the diet, the colon is unable to effectively remove all waste products from the body and can even become a fertile breeding ground for harmful bacteria.

The healthy choice…..

You do not have to stop eating your bread.  Just go for the healthy choice – known as brown bread, wholemeal or wholegrain bread. This is produced from wholemeal flour with the husk of the wheat or bran intact and all the nutrients and dietary fibre preserved. As such no bleaching is required but gluten is still added (preferably none) albeit lower than in white bread.

The low GI carbohydrates contained in wholemeal bread produce the slow release of sugars into the bloodstream. Hence, the metabolism is stimulated rather than inhibited, meaning that the digestive system gets a boost in efficiency and less fat gets stored. Also, it contains high levels of dietary fibre, essential for the functioning of the colon and the complete digestion of food and waste elimination. Another health benefit is – lowering bad LDL cholesterol and raising the good HDL cholesterol. This keeps the arteries in check and a better normalised blood pressure. Hence, the more wholegrains you eat, the less likely you are to develop arterial inflammation.


It is obvious from what we have learned that white bread should be avoided and always go for 100% whole-grain bread as it is higher in fibre which gives a feeling of fullness so you can eat less and worry less. Thus always select whole wheat, rye and grain breads made with whole wheat flour and make it a point to read the labels to avoid those containing artificial flavors, colors, bleached flour, preservatives, hydrogenated or partially hydrogenated oils.

Drink enough WATER ?

Why is drinking water so important?

Human beings can survive without food for a month but perish without water for 3-5 days. As we know 70% of our body is made of water and the trillion of cells are bathed in the fluids. Thus, water becomes the medium for multiple cell function and is essential to the physiologic processes of digestion and absorption of nutrients, excretion of metabolic and indigestible wastes. An efficient process is crucial for our cells to be energised and us to feel more alert.

For this reason, most of us attempt to stick to the ritual of drinking 8 or more glasses of water daily for various health reasons. 

+ Healthy skin is well-hydrated with wastes purged out to prevent a buildup that can cause degeneration of cells. Drying out is visible by tired and unhealthy skin. What happens is that the skin retains what it already had, resulting in puffy bloated skin cells.

+ Well hydration prevents the blood from thickening as the heart finds it easier to pump. Hence, people who drink plenty of water have fewer cardiovascular problems.

+ Water helps to regulate body temperature through perspiration.

+ Our lung tissue must be moist to facilitate oxygen intake and carbon dioxide excretion, thus water is essential for breathing purpose. About one pint of liquid is lost each day through exhaling.

+ Most bottled fruit juices are loaded with fructose or sucrose to improve the taste, even though they may contain many nutrients. A sudden rush of sugar triggers the insulin response and makes one tired and if the extra calories are not burned off can be converted into fats.


+  Preliminary research indicates that 8-10 glasses of water daily could significantly ease back and joint pain for majority of sufferers.


+  A mere 2% drop in body water can trigger fuzzy short term memory, calculation and concentration.


+  Drinking 5 glasses of water daily decreases the risks of colon cancer by 45%, breast cancer by 79% and slashes chance of developing bladder cancer by half.


+  When hunger pangs bite during midnight, a glass of water can settle the urge for almost all dieters.


+  Lack of water is the No 1 trigger of daytime fatigue. 


How much is enough?


As a safe guide as to whether the body's water requirement is met, observe the color and quantity of the urine. Scanty, dark, concentrated urine indicates a shortage of water in the body. What happens is that the large intestine always attempt to conserve as much fluids as possible to be recycled for vital bodily functioning.

When to drink water?

Water taken on an empty stomach passes through quickly and is promptly absorbed. On the other hand, water (include milk and soup) taken with meals mixes with the food, diluting the gastric juice and hindering digestion. Worst still, excess water taken during mealtime results in food within the stomach tends to pass through more rapidly - even before thoroughly digested. Not to encourage is half-glass of cold water gulped down can chill the delicate membranes of the stomach and prevent proper digestion.

More water when....

+ Profuse perspiration when one exercises or works vigorously under the hot sun

+ Loss of water during illness by vomiting, diarrhea or hemorrhage

+ Coffee, tea and most soft drinks contain caffeine and are diuretic, meaning the body can lose water faster than normal. To note, black tea has a pH of 6.37, whilst coffee is 5.35. Green tea's pH of 7-10 is closer to water 7.0

+ Whether it's your feet, your knees or your shoulders that are throbbing, experts at New York's Manhattan College, say you could kick-start your recovery in one week just by drinking 8-ounce glasses of water daily. Why? Experts say water dilutes, and then helps flush out, histamine, a pain-triggering compound produced by injured tissues. "Plus water is a key building block of the cartilage that cushions the ends of your bones, your joints' lubricating fluid, and the soft discs in your spine," adds Susan M. Kleiner, Ph.D., author of the book, The Good Mood Diet. "And when these tissues are well-hydrated, they can move and glide over each other without causing pain."

In conclusion...

Healthy living requires abstinence from foods or drinks detrimental to the body's normal functioning or its stores of energy. Pure water, fruit juice and milk are healthful drinks which not only are needed to provide fluids but to satisfy our thirst and taste. Unhealthy drinks like soft beverages, caffeine drinks and liquors should be an occasional indulgence for pleasure and taste only.

Any COFFEE for you?

 

Coffee is a brewed beverage with a bitter flavor prepared from the roasted seeds of the coffee plant. The beans are found in coffee cherries, which grow on trees cultivated in over 70 countries. Once ripe, coffee berries are picked, processed and dried. The seeds are then roasted to varying degrees, depending on the desired flavor. It can have a stimulating effect on humans due to its caffeine content, making it one of the most-consumed beverages in the world.

Researchers are divided in their views on coffee benefits and harmful effects. Other than methodology and size of studies, some of the differences are likely attributable to the different style of making coffee. Therefore, not all coffee are the same.

Coffee is BAD -

There are more than 1,000 chemicals reported in roasted coffee more than half of which have been tested to have cancer-causing effects in animal experiments when given in high doses but due to the fact that animal cancer tests build in enormous safety factors, these chemicals should not be considered true risks. One of these carcinogenic chemicals, acrylamide, is higher in instant coffee than brewed coffee. This substance also causes nerve damage in people exposed to very high levels at work.

On the other hand, study showed that roast coffee, high in lipophilic antioxidants and chlorogenic acid lactones, protected primary neuronal cell cultures against hydrogen peroxide-induced cell death.

An earlier study conducted in Scandinavia did find links between coffee and a higher risk of heart disease. The reason seems to be found in the way coffee is being prepared. Most western drinkers are fond of leaving the coffee dregs in their pot, stewing at the bottom. As a result a higher dose of diterpenes is present in the unfiltered coffee that can cause a rise in cholesterol levels, estimated around 10%. Another instance where coffee is prepared in a French press leaves more oils in the drink compared with coffee prepared with paper filter.

To make matter worse, the investigation by the Federal Institute for Risk Assessment (BfR) in Berlin found two thirds of espresso machines tested released high levels of lead after undergoing regular cleaning at up to 100 times the limits recommended by the EU. The study found strong cleaning materials used to clear calcium deposits were coming into contact with machine parts which released large amounts of lead into the system, and thus into people's drinks.

Coffee is GOOD
 

The traditional way of preparing coffee in some Asian societies is to pour boiling water over ground coffee placed in a cloth strainer siting on a kettle. After sinking for few minutes, the leftovers are then thrown away. In this way, the harmful substances are rid off and the goodness of coffee - antioxidants (polyphenols or flavonoids) and hundreds of other compounds are preserved.

Similiarly, coffee prepared using paper filters removes oily components (diterpenes) that are present in unfiltered coffee.

Decaffeinated coffee?

Here, seeds are decaffeinated when they are still green. Many methods can remove caffeine from coffee, but all involve either soaking the green beans in hot water or steaming them, then using a solvent to dissolve caffeine-containing oils.

On the average, one cup of brewed or one shot of espresso contains about 100mg of caffeine whilst decaffeinated coffee has only a few mg in each cup. The equivalent of a lethal dose of caffeine is drinking 100 cups of coffee in a day.

What the medical researchers said....

Research suggests that drinking caffeinated coffee can cause a temporary increase in the stiffening of arterial walls and thus not suitable for some people. Advice for this group who gets heart palpitations from drinking too much coffee is to try the decaffeinated type.

Researchers involved in an ongoing 22-year study by the Harvard School of Public Health state that "the overall balance of risks and benefits of coffee consumption are on the side of benefits. So who can benefit by having more cuppa?

For cardiac patients....

+ A Harvard study conducted on 45,000 healthy men in the Health Professionals Follow-Up Study published in the New England Journal of Medicine in 1990, found that coffee drinking had no effect on the risk of heart attack or stroke.

+ A more recent study of more than 81,000 men and women in Japan published in the Journal of Epidemiology and Community Health showed that drinking 1-2 cups of coffee a day was associated with up to a 23% risk reduction of death from heart disease.

+ Another large 2008 Spanish study in the Annals of Internal Medicine that tracked 129,000 men and women over 2 decades found that women who drank 4-5 cups per day were 34% less likely to die of heart disease, whilst men who had more than 5 cups a day were 44% less likely to die.

As studies are inconclusive as yet, one should attempt better ways to reduce heart disease and strokes, such as curb smoking, dietary reduction of cholesterol and exercise.

For diabetic patients....

+ The latest study conducted in Singapore involving 3000 patients shows tht coffee can lower the risk of diabetes. The study found "no detrimental factor" applied to all ethnic races. (the tolerable limit in insulin resistance can vary with different ethnic groups)

+ Many studies over the past decade have found strong links between drinking several cups of coffee a day and significantly lower risks of diabetes. The coffee can be drunk freshly brewed, instant or decaffeinated as long as the dregs are removed.

+ A study conducted among 17,000 Dutchs confirmed that those who drank 7 cups or more a day were half as likely to get diabetes as those who drank only 2 cups or less.

+ Another study conducted in US of 90,000 women also found those who drank 4 cups of coffee daily was half likely to get diabetes as compared to non-drinkers.

Cancer patients....

+ Previous studies have suggested that drinking a cup of caffeinated coffee per day can suppress a protein enzyme called ATR that is responsible for cancer-causing, by triggering the death of damaged cells harmed by UV rays.

+ Recent studies showed moderate drinking of coffee or applying on the skin is useful in warding off non-melanoma skin cancer, the most commonly diagnosed of all types of skin cancer. So, caffeine seems to be the next best sunscreen and directly absorbs damaging UV light.

Dementia/Stroke patients....

+ According to a 2009 study by Swedish and Finnish researchers, drinking 3 - 5 cups a day can decrease the risk of dementia by 65% in late life. This newly-found brain tonic is said to reduce dementia-causing amyloid in animal brains.

+ A 2009 Harvard study of 83,000 women published in the journal Circulation showed those who drank 2-4 cups of coffee a day had a 19-20% lower risk of stroke than women who drank less than a cup a month.

+ The data was supported by a 2011 Swedish study of 34,670 women published in Stroke journal that found women who drank more than a cup of coffee each day had a 22-25% lower risk of stroke than women who drank less coffee.

+ This benefit is not gender-specific and a 2008 Finnish study of more than 26,000 male smokers found that the men who drank eight or more cups of coffee a day had a 23% lower risk of stroke than the men who drank little or no coffee.

Liver patients ....

+ For those alcohol-induced damage, drinking more than 4 cups per day can reduce their risk of developing alcoholic cirrhosis by 80%. Polyphenols contained in coffee are associated with decreasing the risk of liver cancer development.

+ In a healthy liver, caffeine is mostly broken down by the enzymes in the organ and a small amount of unchanged caffeine is excreted by urine. However, abnormal liver biochemistry, cirrhosis and hepatocellular carcinoma have been reported for some lacking the enzymes and consume coffee excessively.

Prostate cancer patients...

+ A recent study from Harvard Medical School found that men who drank the most coffee slashed their risk of developing prostate cancer by more than half compared to those non-coffee drinkers.

Gout sufferers ...

+ Men who drank 4-5 cups per day lowered their risk of developing gout by 40% and those who drank 6 or more reduced their risk by 60% when compared to non-coffee drinkers.

Breast cancer patients ...

+ Swedish studies found that coffee can alter a woman's metabolism and produce a safer balance of estrogens. Those who drank 2-3 cups daily reduced their breast cancer risk by as much as two-thirds.

Constipated....

+ A cup of strong coffee may push along a reluctant bowel movement.

Safety aspects -

+ As ongoing studies are still being carried out, play caution and do not get drown in coffee as yet. There may be negative impact on the body by over-consuming eg. aggravate pre-existing heartburn, migraine, abnormal heart rhythms and insomnia.
+ Given the coffee low pH of 5.35, its caffeine content may destroy intestinal flora leading to overgrown of harmful flora, thus producing malnutrition and toxic production, resulting in an inflammed gut. Thus is important to add probiotics and prebiotics to reinstate the intestinal flora that are depleting from coffee consumption.

+ Pregnant women are advised to go easy on coffee, limiting to one cup per day, as caffeine is bad for the foetus.

+ Coffee consumption can lead to iron deficiency anemia in mothers and infants because it interferes with the absorption of supplemental iron.

+ Elderly individuals with a depleted enzymatic system are unable to metabolise caffeine effectively do not tolerate coffee well. They are recommended to take decaffeinated coffee, and this only if their stomach is healthy, because both decaffeinated coffee and coffee with caffeine cause heartburn. Moderate amounts of coffee should not be a problem for most of them.

+ Having said that, coffee is best consumed without or little cream or sugar to avoid negating any benefit. Adding milk is preferred as calcium is depleted with coffee consumption.

+ Remember to drink 2 glasses of water after each cuppa to prevent the body from being dehydrated. 


Conclusion 


The method of brewing coffee has been found to be important to its health effects. Hence, coffee lovers should stick to 2 cups of filtered coffee (no instant coffee) without or with little cream and sugar.


Household tip: The coffee powder residue from coffee bags or filtered coffee is a good organic fertiliser especially for fruits and vegetables as they do not emit a bad odour and are environment-friendly.

Caffeine is BAD?

 

For most people, having a regular cup of coffee in the morning is an awakening call. Throughout the day, it can keep us calm and sharpen the mind to cope with stress. No wonder majority of the urban populations consume more than 300 milligrams (about 2 cups of coffee) of caffeine daily.

What makes it so special is the main ingredient, caffeine which incidentally is also a drug with many effects on the body's metabolism, including stimulating the central nervous system.

As for teenagers, the trend is more into "energy drinks", "soft drinks" and other caffeinated beverages offered by chic chain outlets like Starbucks. A typical can of cola, originally prepared from kola nuts has about 10 to 50 mg of caffeine per serving. By contrast, energy drinks, such as Red Bull, can start at 80 mg of caffeine per serving. You may be shocked to learn that a "Tall" coffee by Starbucks packs 260 mg whilst its "Grande" has 330 mg.

Chocolate derived from cocoa beans contains a small amount of caffeine and its stimulant effect is further weakened by compounds like theobromine and theophylline. As such, a typical 28 gm serving of a milk chocolate bar has about as much caffeine as a cup of decaffeinated coffee, although some dark chocolate currently in production contains as much as 160 mg per 100g.

Other products ranging from alcohol beverages, bottled water, maple syrup and chewing gum have caffeine added to improve taste and thus boost sales.

All in all, the caffeine in these drinks either originates from the ingredients used or is an additive derived from the product of decaffeination (read below) or from chemical synthesis. Most people take them regularly without realising the effect of habituation, a mild form of addiction.

Source

Caffeine is found in varying quantities in the seeds, leaves and fruit of some plants, where it acts as a natural pesticide that paralyzes and kills certain insects feeding on the plants, as well as enhancing the reward memory of pollinators.

It is most commonly consumed by humans in infusions extracted from the seed of the coffee plant and the leaves of the tea bush, as well as from various foods and drinks containing products derived from the kola nut.

Side effects

As caffeine is both water-soluble and lipid-soluble, it readily crosses the blood–brain barrier that separates the bloodstream from the interior of the brain. Thus, excessive intake can overstimulate the brain and heart, causing seizures and irregular heartbeats, making you restless, anxious and irritable. In some instances, a sudden surge of caffeine could cause some apparently fit, young people with underlying but undetectable heart disease to develop sudden cardiac arrest during strenous workouts that can turn out to be fatal.

Research suggests that caffeine drinks can cause addiction to the drug if there is a sudden pause for the regular shot about 24-48 hours from the last intake. Symptoms of withdrawal include:

• headache
• fatigue
• anxiety
• irritability
• depressed mood
• difficulty concentrating
• nausea
• muscle ache

According to a 2001 study done on caffeine's impact on children showed it is worst than adults due to their smaller body sizes. As this drug is treated as a dietary supplement under a lax law, it is regulated less strictly as favored by the powerful multi-billion drink industry. Only qualification for food with caffeine added is not to exceed 0.02% of total content.

As for some over-the-counter pain relievers and medicines, it is strictly controlled with caffeine added of not more than 65 mg per adult dose. Though achieving lethal dose with caffeine would be difficult with regular coffee, there have been reported deaths from overdosing on caffeine pills, with serious symptoms of overdose requiring hospitalization occurring from as little as 2 grams of caffeine.

Benefits

In its pure form, caffeine is a white crystalline powder that tastes very bitter. It is medically useful to stimulate the heart like in cases given to young kids who suffer breathing problems after surgery. It also serves as a mild diuretic, increasing urine production to flush fluid out of the body and in many weight loss pills to boost the metabolism.

Other possible benefits include improved immune function from caffeine's anti-inflammatory effects and help with allergic reactions due to its ability to reduce histamine concentration. Limited evidence suggests caffeine may also reduce the risk of the followings:

• Parkinson's disease
• liver disease
• colorectal cancer
• type 2 diabetes
• asthma
• dementia/Alzheimer's

Some asthmatic people find relief in coffee and other caffeine-containing drinks with one-third fewer symptoms than those who do not. The action of caffeine has a dilating effect on the bronchial airways.

Prone to migraines? Try muscling-up your painkiller with a coffee chaser. Whatever over-the-counter pain med you prefer, researchers at the National Headache Foundation say washing it down with a strong 12- ounce cup of coffee will boost the effectiveness of your medication by 40% or more. Experts say caffeine stimulates the stomach lining to absorb painkillers more quickly and more effectively.

More studies are needed to confirm these benefits.

How about decaffeinated drinks?

One of the world's primary sources of caffeine is the coffee "bean" from which coffee is brewed. Caffeine content is determined by the type of coffee bean and the method of preparation used. Here, seeds are decaffeinated when they are still green. Many methods can remove caffeine from coffee, but all involved either soaking the green beans in hot water or steaming them, then using a solvent to dissolve caffeine-containing oils.

Arabica coffee typically contains half the caffeine of the Robusta variety and is used more for caffeinated coffees. The decaffeination process extracts at least 97% of its caffeine that give the rich coffee flavour, so the stronger flavoured bean Robusta is preferred. In general, dark-roast coffee has very slightly less caffeine than lighter roasts because the roasting process reduces a small amount of the bean's caffeine content.

On the average, one cup of brewed or one shot of espresso delivers about 100mg of caffeine whilst decaffeinated coffee has only a few mg in each cup. The equivalent of a lethal dose of caffeine is drinking 100 cups of coffee in a day. Compare this with drinking 5-10 cups of decaffeinated coffee to arrive at the same amount of caffeine as would 1-2 cups of regular coffee.

Research suggests that for some people drinking too much caffeinated coffee can get heart palpitations due to an increase in the stiffening of arterial walls and may consider switching to decaffeinated type. Even though decaffeinated coffees contain less than 10 mg of caffeine (typically 2-5 mg) per serving, it is still not suitable for some people:

+ Those sensitive to caffeine where even 10 mg can cause discomfort.

+ Decaffeinated coffee may also have a harmful effect on the heart by increasing the levels of a specific cholesterol in the blood. Researchers found that Robusta contains a much higher content of fats which stimulate fatty acid production in the body.

+ Tea contains more caffeine than coffee by dry weight. However, in a typical serving, tea contains much less of it since it is normally brewed in a weaker manner. Do not be deceived by the pale Japanese green tea which contains far more caffeine than much darker teas. Also present in tea is another alkaloid known as theophylline - a stimulant to the heart as opposed to caffeine for the brain.

Avoid during pregnancy?

 

Many female coffee lovers who become pregnant are concerned about the effect of continued coffee consumption during pregnancy. The good news is current observational data consistently shows that moderate caffeine consumption during pregnancy does not increase the risk of pre-term birth.

 

However, high caffeine consumption is associated with a small increased risk of miscarriage, stillbirth, low birth weight, and small gestational age (SGA) births. Presently, as the data is limited, the DGAC is unable to identify a level of caffeine intake beyond which risk of pregnancy-related complications increases. Overall, pregnant women and those planning for conception should exercise restraint in coffee consumption and follow the recommendations of the American Congress of Obstetricians and Gynaecologists to not consume more than 200 mg of caffeine per day (about two cups of coffee per day).

 

In a recent meta-analysis by Greenwood et al on studies in 60 publications, the data showed that an increment of 100 mg caffeine was associated with a 14% increased risk of miscarriage, 19% increased risk of stillbirth, 10% increased risk of SGA, and 7% increased risk of low birth weight. The risk of pre-term delivery was not increased significantly. These associations are more obvious at higher levels of caffeine intake (>300 mg/day). However, data from many studies did not take into the confounding effects of smoking which was a co-existent habit in many coffee drinkers.

Other comments

+ Some countries have begun to regulate caffeine consumption and mandate health warning on energy drink commercials. This drug is not recommended for children under 18, elderly, diabetics, pregnant (bad for foetus) or breastfeeding women and people sensitive to it.

+ Your body absorbs and eliminates caffeine quickly after being processed by the liver. On average, it takes about 5-7 hours to eliminate half of it from your body and another 3 hours for 25% more to be cleared. As such, for most people, a cup of coffee or two in the morning does not interfere with sleep at night. However, consuming caffeine 6 hours or less before bedtime can disturb the sleep. The effect is also dependent on your liver function, metabolism and the amount of caffeine you regularly consume. People who are more sensitive may not only experience insomnia but also have caffeine side effects of nervousness and gastrointestinal upset. Note that caffeine can accumulate in individuals with severe liver disease.

+ At high levels (more than 744 milligrams/day), caffeine may increase calcium and magnesium loss in urine. However, recent studies suggest it does not increase your risk for bone loss, especially if you get enough calcium. You can offset the calcium lost from drinking one cup of coffee by adding just two tablespoons of milk. Exclude cream or sugar to avoid negating any benefit.

+ Caffeine may destroy intestinal flora leading to overgrown of harmful flora, thus producing malnutrition and toxic production, resulting in an inflamed gut. This is especially so for elderly with a depleted enzymatic system and are unable to metabolise caffeine effectively, causing heartburn problem. Replenishing friendly bacteria is thus crucial for all caffeine drinkers.

With or without the caffeine, coffee is rich in biologically active substances that contribute to its aroma, taste and color. Some of these have been investigated to determine which components of the drink are responsible for its well-documented health benefits. Many of these phenols, such as caffeic acid, exhibit modest, dose-dependent anti-oxidant and anti-carcinogenic properties.

Weighing the pros and cons, is better to recommend moderation in regard to caffeine intake. Continue to have your cup but give a miss on those 'energy drinks' and 'soft drinks' devoid of nutrients and contain other harmful substances.

Need for good nutrition

Why is important to have good nutrition?

Medical experts advocate deriving from original food source is sufficient for daily body functioning. Not long ago, two prominent Harvard researchers managed to convince the American Medical Association to rewrite its policy guideline on the use of vitamin supplements based on a landmark review of 38 years of scientific evidence. They concluded that the current diet of most people are sufficient to prevent vitamin deficiency diseases but inadequate to support optimal health.

In fact surveys found out that 92% of modern people are not eating right, or having unbalanced diets. The human body needs a specific amount of calories and nutrition for normal biological process and fuel growth. By providing the right food, it is much like selecting the right grade of gas to make your car run well. 

The building block of the body comprises 10 trillion cells that require the right nutrients to metabolise. Thus, without an adequate intake of vitamins, minerals, protein, fats and carbohydrates, your body is unable to make the very components comprising bone, muscle, skin, fat, organ tissue and even blood. For instance, it makes no difference whether you are physically active like an athletic or performing sedentary work, carbohydrate intake is still necessary to carry out the specific activity. This is done with the cells in the human body burning these carbohydrates in order to make energy. 


Given the right nutrition, we tend to feel better because our bodies are responding well. From thinking to sports, and all other activities, our bodies and brains are able to perform at their fullest potential. Not only that, good nutrition keep us young longer, as a fit body will not succumb to aging troubles as quickly. Hence, supplying all that they need is so crucial to perform well under any conditions. 


Why is food unable to provide our nutritional requirements?

Advanced technology and efficient agricultural methods can yield higher food production capacity to meet the explosive growth of world population. However, more crop rotation deplete the minerals in the overused soils. Hence, the nutritional value of foods diminishes correspondingly. Quality is sacrificed for quantity in a broad sense.

The end of the food chain is ‘upgraded’ to chiefly highly processed and fast foods to whet our appetite. Such foods are high in calories but lack nutrition.

Lastly much nutrients in the foods are lost during the delivery period to end-users. (eg. time loss, transport means, poor packaging). Fruits can lose as much as 70% of its nutritional value over a delayed week schedule.


Is it possible for me to get a toxic overdose if my vitamin/mineral intake is more than that recommended by RDA or RDI?

Most if not all supplements do not have side effects even taken excessively. Any excess over normal body requirement taken over a specified period truly passes out as expensive urine.

However, unreasonably large doses of certain vitamins or minerals may be toxic, whether taken all at once or over prolonged periods of time. For instance,

- Taking excessive amounts of fat-soluble vitamins such as vitamins A and D singly may be of concern.

- The minerals selenium and chromium may be considered toxic substances in excess of 200mcg. However, when a special peptide bonding process is used in processing, it provides a safe, food-based source of these minerals.

Safety considerations -

- To overcome this problem, the nutrients in supplements derived from balanced formulations with food-based concentrates allows a more substantial intake over the RDAs without concern of toxicity.

- Also, to take into consideration the differences in age, weight, height, metabolism and current health status, as not everyone utilizes the same product exactly the same way. Apply caution when giving supplements to children.

Is it safe to take supplements with prescription drugs?

In most cases, a supplement may reduce the effect of drug and should not be taken at one time. To avoid the problem take the two separately say an hour apart. For instance, some supplements (eg. garlic, gingko, omega 3) are effective in thinning blood like those blood thinners (eg. waferin) prescribed as drug medication.

Herbal supplements are complex in chemical makeup, and may interact with drugs, boost blood pressure or affect various other functions that require medical supervision.

Always inform your medical professional of any vitamin, mineral or herbal supplement you are taking so they may take that into consideration when prescribing tests, drugs and other health care. Same if are pregnant, nursing or have any existing illness or condition.

Do I still need to take nutritional supplements even if I eat healthily and live a healthy lifestyle?

For various reasons, foods are not supporting the complete nutritional needs of the healthy individual, much less that of someone with health challenges. That explains why even medical doctors and athletes are taking supplements to ensure adequate nutrition. Consuming the amount of foods necessary to absorb the quantity of nutrients required to reach a therapeutic level is difficult in modern days. A concentrated food-based supplements can support the healthy individual whilst a person with health challenges need additional specific nutrition to support their healing processes.

Is there a pill fit for all?

No. Individual needs are quite specific. Young and old, sick and healthy, gender, genetic makeup etc can have much differences in nutritional intake.

For mere disease prevention and health maintenance, keeping to the RDA recommendation is sufficient if taken on regular basis. To treat a medical condition, higher amount of nutrients is required as specific deficiencies is the likely cause of the problem. For instance, calcium loss from the bones can cause osteoporosis and this mineral should be replenished regularly. An injured bone may call for more calcium to make up for the loss.

Hereditary illnesses cannot be avoided but can mitigate the damaging effect or prevent the breakout of the medical condition. Regular checkups and supplementation are advisable for young or middle-aged person with family history of illnesses. The elderly ones have to be more aggressive in taking supplements, for treating the condition and to prevent further damage such as spreading to other parts of the body. Aging also puts a dent on absorption of nutrients along with a slowing metabolism.

Similiarly women undergoing menopause and andropause for men require adequate intake of essential nutrients to cope with change in hormonal level.

How to determine if the ingredients used are worth taking?

As supplements are treated as food, this industry is unregulated unlike pharmaceuticals. Our Ministry of Health only steps in when there is serious complain that warrants investigation.

Hence, the quality, effectiveness and safety of the ingredients used in supplements can vary from one brand to another.

A cheap multivitamin often uses oxide form eg. Zinc Oxide, or Magnesium Oxide. This is simpler and cheaper to make as well. Unfortunately for the unaware consumer, it is almost useless for him or her. Oxide forms of minerals are absorbed at a rate of about 5%. That means that 95% simply gets passed out. What a waste!

A good multivitamin uses an amino acid to connect to the mineral for better absorption. You can see this in the “-ate‘ form of the mineral eg. Zinc Citrate, Magnesium Orotate, etc. These forms are absorbed at about a 35-50% rate. That is 7 to 10 times better. Yet, the good brands do not cost 7 to 10 times more!

If you are looking for a pure mineral supplement (eg calcium supplement), look for one that has different forms of the mineral in the supplement. The different forms tend to go to different tissues in your body for even better absorption e.g calcium gluconate, calcium citrate, calcium carbonate, calcium lactate - all in the same capsule.

As for Vitamin E, in its natural (most are synthetic out there) form, d-alpha-tocopherol, there are 8 variants and a combination of these works far, far better than any single type. So in your multi-vitamin, always look for mixed tocopherols and tocopheryls.

To ensure that the densely packed capsule will break down in your stomach do a small experiment. Put the capsule/tablet in a cup of vinegar, and it should dissolve completely within about 10-15 minutes. If it still looks like a tablet after this time, you can be quite sure that it will not break down, and be absorbed by the body.

The major vitamins and minerals

Type	Benefits	Sources
Vitamin A	Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy.	Milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.
Vitamin C/ ascorbic acid	Vitamin C is needed to form collagen, a tissue that helps to hold cells together. It's essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.	Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, guava, grapefruit, and orange.
Vitamin D	Vitamin D strengthens bones because it helps the body absorb bone-building calcium.	This vitamin is unique — your body manufactures it when you getsunlight on your skin! You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk.
Vitamin E	Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.	Vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains.
Vitamin B12	Vitamin B12 helps to make red blood cells, and is important for nerve cell function.	Fish, red meat, poultry, milk, cheese, eggs, fortified cereals.
Vitamin B6	Vitamin B6 is important for normal brain and nerve function. It also helps the body break down proteins and make red blood cells.	Potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals.
Thiamin/ Vitamin B1	Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function properly.	Fortified breads, cereals, and pasta; meat and fish; dried beans, soy foods, peas, whole grains like wheat germ.
Niacin/ Vitamin B3	Niacin helps the body turn food into energy. It helps maintain healthy skin and is important for nerve function.	Red meat, poultry, fish, fortified cereals, and peanuts.
Riboflavin/ Vitamin B2	Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for vision.	Meat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus, and fortified cereals.
Folate/ Vitamin B9/ Folic acid	Folate helps the body make red blood cells. It is also needed to make DNA.	Liver, dried beans and other legumes, green leafy vegetables, asparagus, orange juice, fortified bread, rice, and cereals

Type	Benefits	Sources
Calcium	Calcium is vital for building strong bones and teeth. The time to build strong bones is during childhood and the teen years. Weak bones are susceptible to a condition called osteoporosis, which causes bones to break easily.	Milk and other dairy products (such as yogurt, cheese), broccoli, dark green, leafy vegetables. Soy foods and foods fortified with calcium, including some kinds of orange juice and soy milk.
Iron	Iron helps red blood cells carry oxygen to all parts of the body. Symptoms of iron-deficiency anemia include weakness and fatigue, lightheadedness, and shortness of breath.	Red meat, pork, fish and shellfish, poultry, lentils, beans and soy foods, green leafy vegetables, and raisins. Some flours, cereals, and grain products are also fortified with iron.
Magnesium	Magnesium helps muscles and nerves function, steadies the heart rhythm, and keeps bones strong. It also helps the body create energy and make proteins.	Whole grains and whole grain breads, nuts and seeds, green leafy vegetables, potatoes, beans, avocados, bananas, milk, and chocolate.
Phosphorus	Phosphorus helps form healthy bones and teeth. It also helps the body make energy. It is part of every cell membrane, and every cell in the body needs phosphorus to function normally.	Phosphorus is found in most foods, but the best sources are dairy foods, meat, and fish.
Potassium	Potassium helps with muscle and nervous system function. It also helps the body maintain the balance of water in the blood and body tissues.	Broccoli, potatoes (with skins), green leafy vegetables, citrus fruits, bananas, dried fruits, and legumes such as peas and lima beans.
Zinc	Zinc is important for normal growth, strong immunity, and wound healing.	Red meat, poultry, oysters and other seafood, nuts, dried beans, soy foods, milk and other dairy products, whole grains, and fortified breakfast cereals.

How much supplements should one take daily?

Our body requires 17 vitamins and vitamin-like substances, a diverse group of plant-based antioxidants, at least 14 trace elements and minerals and several compounds important in glutathione and lipid metabolism.

The most essential vitamins that the Journal of American Medical Association strongly recommend a 100% RDA to take in a tablet are vitamin A, B1 (thiamin), B2 (riboflavin, B3 (niacin), B5 (pantothenic acid), B6 (pyroxine), B12 (cobalamin), biotin, C (ascorbic acid), D (cholecalciferol), E (tocopherol), folic acid and K.

How long do I need to take supplements?

Supplementing your diet daily with nutrients that support your body systems contributes to long-term health benefits. With supplements, you will have a greater chance of making a positive impact on your health and longevity. Being consistent in taking your supplements is also very important. Keeping optimum levels of nutrients in your system keeps your body ready to meet the challenges of daily life.

Is it better to take supplements with food or on an empty stomach?

- It is best to take vitamin/mineral supplements during or after meals because they combine with nutrients from the food that help them work synergistically together to ensure absorption and assimilation.

- Products that contain enzymes, friendly bacteria and nutritional yeast work best when taken on an empty stomach or before meals because this allows their beneficial nutrients to be absorbed rapidly without competing with foods. In fact, they help to prepare the body for better nutrient absorption from the foods that are eaten, and thus improve digestion and rapid nutrient delivery.

How frequent should supplements be taken?

Popping all pills at one go is not advisable as the body uptake is limited. For instance, calcium can be absorbed only up to 500 mg per session and extra has to leave the body. Calcium found in a multivitamin pill is usually much lesser than the recommended daily allowance and thus it should be added separately. Calcium in combination with magnesium and vitamin D improve the bioavailability and higher absorption altogether than if taken separately.

Should children take supplements?

Children have very unusual and picky eating habits that often do not allow them to get an adequate supply of the nutrients they need for their active, growing bodies. Supplements provide added assurance that their nutrient needs are being met regardless of their dietary habits. Studies have shown that supplemental nutrients added to the diets of babies and children contribute substantially to their mental and physical growth and health.

Supplements help children cope with the nutritional drain that is caused by the constant stress placed on their rapidly developing bodies and minds. Keeping children’s nutrition at optimum levels can help them be prepared for healthy adulthood.

Recommendations

A good multivitamin supplement usually contains the recommended daily dose of a variety of vitamins, minerals and other nutrients to deliver the synergistic benefits of optimal health. In essence, regular intake should see an overall improvement in bodily functions manifested in stronger physical and mental health.

Hence, taking a multivitamin should be a daily routine at your convenient time. There is no preferred time unless you are on medication. So do not skip even if missed taking at a regular time.

Source: http://www.weightlosslodge.com/important-good-nutrition

Our comments

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