Blog

Polycystic Ovary Syndrome (PCOS) is a hormonal condition that affects many women, often causes hormonal imbalances, irregular periods, excess androgen levels and cysts in the ovaries.[1] And yet, do you know that omega 3 fatty acids found in foods such as fatty fish and chia seeds can help to manage it?  1) Regulates menstrual cycle Omega-3 supplementation significantly shortened the time between periods, suggesting improved hormonal regulation and increased the percentage of regular ovulation. [2] 2) Improves Lipid Profile   Omega-3 helped [3]: Increase HDL (“good” cholesterol) Decrease LDL (“bad” cholesterol) Lower total cholesterol and triglycerides This is important because women with PCOS often have abnormal lipid levels, which increase the risk of heart disease.  3) Reduces Central Obesity (Belly Fat)  Omega-3 significantly reduced waist circumference, which is a marker of abdominal fat, a common issue in PCOS. [3] 4) Reduces inflammation Chronic low-grade inflammation is a key driver of PCOS, worsening insulin resistance, ovarian issues, and high testosterone levels. Omega-3 fatty acids (EPA and DHA), which are present in fatty fish and fish oil, have anti-inflammatory properties due to their ability to reduce inflammatory signaling and increase resolvins and protectins. Therefore, omega-3s are helpful in managing PCOS symptoms. [4] 5) Supports Insulin Sensitivity Omega-3s improve how cells respond to insulin. They can enhance insulin signaling pathways, reduce fat accumulation in muscles and liver (which impairs insulin action), and positively influence adipokine (fat cell hormone) profiles. [5] Omega-3 fatty acids rich food sources. [6]: salmon Sardines mackerel chia seeds flaxseeds walnuts fish oil anchovies Try this at home!  Enjoy a serving of grilled ikan kembung (Indian mackerel) for lunch or dinner. Ikan kembung is a rich source of EPA and DHA, and it’s affordable, accessible. [7]  Grilling with turmeric and garlic Serving it with brown rice, ulam-ulaman, and sambal belacan (in moderation) for a balanced meal Nasi lemak ikan bakar    In conclusion, omega-3 fatty acids play a valuable role in managing PCOS by regulating hormones, improving lipid profiles, reducing inflammation, and supporting insulin sensitivity.   References World Health Organization: WHO, World Health Organization: WHO. Polycystic ovary syndrome [Internet]. 2025. [cited 2025 Jul 25] Available from: https://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome Nadjarzadeh A, Dehghani Firouzabadi R, Vaziri N, Daneshbodi H, Lotfi MH, Mozaffari-Khosravi H. The effect of omega-3 supplementation on androgen profile and menstrual status in women with polycystic ovary syndrome: A randomized clinical trial. Iran J Reprod Med. 2013 Aug;11(8):665–72.  Khani B, Mardanian F, Fesharaki SJ. Omega-3 supplementation effects on polycystic ovary syndrome symptoms and metabolic syndrome. J Res Med Sci. 2017 May 30;22:64. doi:10.4103/jrms.JRMS_644_16. Simopoulos, A., 2002. Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases. Journal of the American College of Nutrition, 21(6), pp.495-505. Lu L, Li X, Lv L, Xu Y, Wu B, Huang C. Associations between omega-3 fatty acids and insulin resistance and body composition in women with polycystic ovary syndrome. Front Nutr. 2022 Oct 5;9:1016943. doi:10.3389/fnut.2022.1016943.  Ms FH. 12 foods that are very high in omega-3 [Internet]. Healthline. 2025. [cited 2025 Jul 25] Available from: https://www.healthline.com/nutrition/12-omega-3-rich-foods#other-foods Nurjanah N, Nurilmala M, Hidayat T, Yulia R, Azri I. Fatty acid composition and cholesterol of Indian mackerel (Rastrelliger kanagurta) due to frying process. Int J Mater Chem Phys. 2016;2:54–61. WhatsApp Us Now

Selangor, Malaysia – 20 February 2025 – Diet Ideas, a nutrition health-tech company dedicated to improving lives through nutrition, is proud to announce the launch of its latest initiative, HealthierU Initiative, with Harvist as the main sponsor. This strategic partnership aims to promote better health outcomes by leveraging body composition analysis as a key tool for personalized nutrition and wellness. The HealthierU Initiative is designed to empower individuals with a deeper understanding of their health beyond traditional weight measurements. Through nutrition-focused body composition analysis, participants will gain insights into their fat percentage, muscle mass, hydration levels, and overall metabolic health, enabling them to make informed lifestyle choices. “We are thrilled to introduce the HealthierU Initiative as part of our ongoing mission to educate society on the importance of nutrition,” said Masfara Wahidah Abdul Rahman, Founder and CEO of Diet Ideas. “This initiative has been conducted over the past two years, and this year, we decided to formalize it under the name HealthierU. We are delighted to welcome Harvist as our main sponsor for this year. Harvist is one of the vendors under Diet Ideas’ Healthy Food Around Me platform. Our aim for 2025 is to expand our outreach and strengthen collaborations with corporate companies.” As part of the initiative, Diet Ideas will offer free and subsidized nutrition booths, alongside expert-led consultations to help individuals interpret their results and develop personalized health and nutrition improvement strategies. The program also aligns with Diet Ideas’ broader vision of preventing and managing chronic diseases through tailored nutrition interventions. Harvist, a leading manufacturer of red palm oil, recognizes the value of proactive health management and is proud to sponsor and partner with Diet Ideas on the HealthierU Initiative in its inaugural year. The HealthierU Initiative will officially launch on 25 February 2025 and will focus on corporate outreach, aiming to reach 5,000 individuals. About Diet IdeasDiet Ideas is a nutrition health-tech company focused on delivering nutrition solutions to improve health outcomes. Through evidence-based programs, expert guidance, and its Healthy Food Around Me platform, Diet Ideas helps individuals achieve better health by making informed nutrition choices. About HarvistHarvist is a leading manufacturer of red palm oil, dedicated to promoting health and wellness through high-quality nutritional products. For media inquiries, please contact:Arif DanielMarketing & PR Executiveinfo@dietideas.com.my WhatsApp Us Now

In today’s world, many people turn to fad diets as a quick fix for weight loss and health improvement. However, these one-size-fits-all approaches often fail to deliver sustainable results. Personalized nutrition, on the other hand, takes an individualized approach that considers a person’s unique lifestyle, health conditions, genetics, and dietary preferences. Here’s why personalized nutrition is far superior to fad diets: 1. Sustainability Over Short-Term Results Fad diets typically promise rapid weight loss but are often difficult to maintain in the long run. Most people regain the weight once they return to their normal eating habits. Personalized nutrition focuses on creating sustainable changes that fit into an individual’s daily life, making long-term success more achievable. 2. Addresses Individual Health Needs Everyone has different nutritional needs based on factors such as age, metabolism, activity level, and medical conditions. Personalized nutrition ensures that dietary plans align with an individual’s health goals, whether it’s managing diabetes, improving gut health, or reducing inflammation. 3. Prevents Nutrient Deficiencies Fad diets often eliminate entire food groups, leading to deficiencies in essential nutrients like vitamins, minerals, and fiber. A personalized nutrition approach ensures a balanced intake of nutrients, promoting overall health and preventing deficiencies that can lead to health complications. 4. Supports Long-Term Behavioral Change Rather than imposing restrictive eating patterns, personalized nutrition helps individuals understand their body’s needs and develop healthy eating habits. This leads to gradual, lasting behavioral changes rather than the cycle of restriction and relapse that fad diets often cause. 5. Reduces Health Risks Following an unbalanced diet can increase the risk of chronic diseases such as heart disease, diabetes, and metabolic disorders. Personalized nutrition takes into account medical history and genetic predispositions to tailor dietary recommendations that help prevent and manage health conditions. 6. Encourages Enjoyment of Food Many fad diets require cutting out favorite foods, making eating a stressful experience. Personalized nutrition allows individuals to enjoy a wide variety of foods while still meeting their health goals, making it easier to stick with in the long run. 7. Backed by Science, Not Trends Fad diets often lack scientific evidence and rely on marketing hype. Personalized nutrition is based on scientific research, taking into account an individual’s metabolic responses, food sensitivities, and overall well-being to provide evidence-based recommendations. Conclusion While fad diets may offer quick results, they are often unsustainable and potentially harmful. Personalized nutrition provides a customized, science-backed approach that promotes lasting health and well-being. By focusing on individual needs rather than following diet trends, people can achieve better health outcomes and a more balanced relationship with food. Diet Ideas offers personalized nutrition with an experience expert guidance of dietitians and nutritionist. Interested to learn more about how we help clients through our Diet Program? Download our mobile app to connect with us via chat or simply whatsApp us to get connected here. WhatsApp Us Now

At Diet Ideas, we believe that nutrition is more than just eating right—it’s about transforming lives. As we continue to expand our impact to reach more people, we are committed to building a health- and nutrition-driven ecosystem that empowers individuals to take control of their well-being through science-backed, personalized nutrition solutions and access to trusted healthy food products and supplements. From Personalized Consultations to a Comprehensive Nutrition Ecosystem What started as a personalized consultation service has now evolved into a data-driven nutrition ecosystem, shaped by insights gathered over the past five years. This evolution has enabled Diet Ideas to develop more impactful solutions, making health and nutrition management more accessible and effective for individuals. Clients now have the option to get expert guidance from Diet Ideas’ Expert Partners by joining our Diet Program or simply explore food brands and healthy products through our app. Additionally, we share inspiring client success storiesas part of our awareness initiatives. Introducing the HFAM Platform: Healthy Food Around Me   As part of this ecosystem, we’ve launched Healthy Food Around Me (HFAM)—a platform now integrated into our mobile app. HFAM is designed to:✅ Help users identify suitable food products & supplements for their health needs✅ Provide a trusted space for healthy brands to connect with health-conscious consumers✅ Support individuals in making informed food choices to improve overall well-being Currently, Diet Ideas hosts a range of healthy food brands, including:🥗 Homey Nutrition & Diet Your Way – Healthy meal delivery services🌿 Harvist Red Palm Oil – A heart-friendly cooking oil🍄 Tiger Milk Mushrooms from Gruson – A natural immune booster🍫 Healthy Dark Chocolate from The Vive – A guilt-free indulgence🦠 Probiotic Supplements from WhyNot – For gut health and digestion🌿 Ginkgo Biloba from Thomson – Supporting cognitive function …and many more! We invite health-conscious food brands to join HFAM and gain exposure among individuals seeking better nutrition. If you’re a brand dedicated to wellness, let’s connect and bring healthier options to more people! Expanding Impact Beyond Malaysia: The Expert Partner Program (EPP) Diet Ideas is committed to expanding its reach globally, ensuring that more people can access quality nutrition guidance. To enhance operational efficiency, we have transitioned from hiring an in-house team of dietitians and nutritionists to a platform-based model, where:✔ Practicing dietitians and nutritionists can offer services through Diet Ideas after undergoing a rigorous selection and training process✔ Diet Ideas provides quality assurance to ensure service excellence and client satisfaction To maintain the highest standards of care, we have established a Quality Assurance Team consisting of in-house nutrition experts. This team monitors Expert Partners to ensure they deliver top-quality service and uphold Diet Ideas’ standards. By creating the EPP, we are not only ensuring high-quality services but also empowering dietitians and nutritionists through gig economy opportunities—helping them grow professionally while making a meaningful impact on public health. Building a Sustainable & Scalable Future Diet Ideas is more than just a platform—it’s a community-driven initiative that connects users with certified experts and trusted healthy food products to help them:✔ Manage chronic conditions✔ Achieve health goals✔ Use nutrition as a preventative care approach Currently, Diet Ideas is focused on consolidating our business strategy in Malaysia, while also exploring opportunities in Indonesia. To learn more about Diet Ideas, visit our website or download our mobile app today! 💙 #DietIdeas #HealthThroughNutrition #PersonalizedNutrition #MyDietProgram #HealthyLiving #FutureOfNutrition WhatsApp Us Now

It’s the time of the year again! Where Chinese New Year is a time for family reunions, celebrations, and, of course, delicious food! However, festive feasts can often be packed with high-calorie dishes, sugary snacks, and indulgent treats that may impact your health goals. With a little planning and mindful choices, you can enjoy the festivities while maintaining a healthy balance. Here are some tips to make your Chinese New Year both joyous and nutritious, written exclusively by Diet Ideas for you. 1. Opt for Healthier Versions of Traditional Dishes Traditional Chinese New Year dishes can be delicious and nutritious with a few tweaks: Yee Sang (Prosperity Toss Salad): Use more fresh vegetables like shredded carrots, cucumber, and radish. Add a protein source such as grilled salmon or tofu and opt for a light vinaigrette instead of sugary plum sauce. Steamed Fish: A symbol of abundance, steamed fish is naturally healthy. Use ginger, garlic, and soy sauce for flavoring instead of heavy sauces. Low-Fat Dumplings: Swap fatty meat fillings for leaner options like chicken breast or prawns, and add finely chopped vegetables for extra fiber. 2. Snack Smart Festive snacks like pineapple tarts, kuih kapit, and bak kwa can be calorie-dense. Try these healthier alternatives: Dried Fruits: Opt for unsweetened dried fruits like apricots or dates. Nuts and Seeds: Choose raw or lightly roasted nuts without added salt or sugar. Homemade Treats: Bake your cookies with less sugar and whole-grain flour, or make sugar-free versions of traditional sweets. 3. Practice Portion Control It’s easy to overindulge during reunions. To stay on track: Use Smaller Plates: This helps control portion sizes. Eat Slowly: Enjoy the flavors and let your body signal when you’re full. Limit Fried Foods: Focus on grilled, steamed, or baked dishes instead. 4. Stay Hydrated With so many sugary drinks and alcoholic options available, staying hydrated is essential: Drink plenty of water throughout the day. Opt for unsweetened teas like chrysanthemum or green tea. Avoid sugary sodas and high-calorie cocktails. 5. Include More Fruits and Vegetables Chinese New Year spreads often lack fresh produce. Add colorful fruits and vegetables to your meals for fiber, vitamins, and minerals. Fruits like mandarin oranges, papaya, and dragon fruit are festive and nutritious options. 6. Plan Ahead Before Visiting Relatives: Have a small, healthy meal or snack so you’re not overly hungry and tempted to overeat. Balance Your Meals: If one meal is heavy, make the next one lighter, focusing on soups, salads, or steamed dishes. 7. Stay Active While celebrating, don’t forget to stay active: Take a family walk after meals. Join traditional lion dances or participate in festive games. Engage in light exercises to balance the festive calorie intake. 8. Be Mindful of Sweet Gifts When gifting or receiving sweet treats, choose healthier options like: Sugar-free or low-sugar snacks. Fresh fruit hampers instead of processed sweets. Dark chocolate with minimal sugar. Celebrate with Balance Chinese New Year is about joy, family, and traditions. You don’t have to give up your favorite dishes entirely—just enjoy them mindfully and balance them with healthier options. By making conscious choices, you can celebrate the season to the fullest while staying on track with your health goals. Let Diet Ideas guide you through festive eating with our personalized nutrition programs! Contact us today to create a plan that works for you during celebrations and beyond. Wishing you a Happy and Healthy Chinese New Year! 🧧✨ WhatsApp Us Now

Malaysian Superfoods for a Healthy Start to the Year Kickstart your year with vibrant health by incorporating nutrient-packed Malaysian superfoods into your diet. Malaysia is blessed with a variety of natural and wholesome foods that offer incredible health benefits. These superfoods are not only delicious but also help support your immune system, boost energy levels, and improve overall well-being. 1. Turmeric (Kunyit) Why it’s a Superfood: Turmeric is renowned for its anti-inflammatory and antioxidant properties, thanks to the active compound curcumin. It helps reduce inflammation, supports joint health, and boosts immunity. How to Include It: Add turmeric powder to curries, soups, or teas. Try golden milk (turmeric latte) as a comforting, health-boosting drink.   2. Moringa (Daun Kelor) Why it’s a Superfood: Moringa leaves are rich in vitamins A, C, and E, as well as calcium, iron, and protein. They help improve energy levels, lower blood sugar, and provide anti-aging benefits.  How to Include It: Stir moringa powder into smoothies or soups. Use fresh moringa leaves in stir-fries or salads.   3. Pandan (Screwpine Leaves) Why it’s a Superfood: Pandan is known for its soothing properties and helps manage blood sugar levels and digestion. It contains essential antioxidants to protect against cellular damage.  How to Include It: Use pandan leaves to flavor rice, desserts, or beverages. Brew pandan tea for a fragrant and calming drink.   4. Red Palm Oil Why it’s a Superfood: Rich in beta-carotene and vitamin E, red palm oil promotes heart health and supports good vision. It’s a source of healthy fats that improve brain function and energy levels.  How to Include It: Use red palm oil for cooking or as a dressing for salads. Add a spoonful to soups for a nutrient boost.   5. Ulam Raja (King’s Salad) Why it’s a Superfood: This local herb is high in antioxidants and promotes healthy skin and digestion. It’s also rich in vitamin C, which strengthens the immune system.  How to Include It: Serve fresh ulam raja as a salad or a side dish with sambal. Add it to wraps or as a garnish for rice dishes.   6. Pegaga (Centella Asiatica) Why it’s a Superfood: Pegaga is known for its brain-boosting and skin-enhancing properties. It supports mental clarity, reduces stress, and helps maintain youthful skin.  How to Include It: Blend pegaga into juices or smoothies. Enjoy it as a raw salad or lightly sautéed with garlic.   7. Tempeh Why it’s a Superfood: Made from fermented soybeans, tempeh is a great source of plant-based protein, probiotics, and fiber. It supports gut health, improves digestion, and provides sustained energy.  How to Include It: Grill or pan-fry tempeh and add it to salads or rice bowls. Use it as a protein substitute in wraps or sandwiches.   8. Durian (In Moderation) Why it’s a Superfood: Often called the “King of Fruits,” durian is rich in healthy fats, vitamins B6 and C, and potassium. It helps improve energy levels and supports heart health when consumed in moderation.  How to Include It: Enjoy fresh durian as a treat or blend it into smoothies. Use durian pulp in desserts like ice cream or crepes.   9. Bunga Kantan (Torch Ginger Flower) Why it’s a Superfood: This aromatic flower is loaded with antioxidants and aids in digestion. It also helps detoxify the body and adds a unique flavor to dishes.  How to Include It: Slice bunga kantan thinly and add it to salads, laksa, or as a garnish for curries.   10. Tapioca (Ubi Kayu) Why it’s a Superfood: Tapioca is an excellent source of energy and is gluten-free, making it suitable for those with gluten sensitivities. It’s rich in fiber, which promotes digestive health.  How to Include It: Boil tapioca and serve with grated coconut as a traditional snack. Use tapioca flour in baking or as a thickener for soups and sauces. Incorporating Superfoods into Your Daily Life Start your year strong by making these Malaysian superfoods a regular part of your meals. They are versatile, delicious, and packed with nutrients that promote a healthier, more energetic lifestyle. Excited to take your health to the next level?At Diet Ideas, we specialize in creating personalized nutrition plans tailored to your goals. Contact us today to learn how we can help you make the most of these amazing superfoods for a healthier and happier you! WhatsApp us today! Remember, It Starts From Eating Right! WhatsApp Us Now

Subang Jaya, 15th January 2025 – Diet Ideas, a leading nutrition technology company, is helping Malaysians take control of their health with comprehensive Body Composition Analysis available at its Nutrition Booths. By focusing on personalized nutrition and science-based interventions, Diet Ideas is empowering individuals to make informed decisions about their health and wellness. While weight is often viewed as a key health metric, Diet Ideas emphasizes that it is only one part of the health equation. Body Composition Analysis offers deeper insights into critical health indicators, including: Body Fat Percentage: Understanding fat distribution and levels to assess health risks. Muscle Mass: Monitoring muscle health, essential for metabolism and physical function. Visceral Fat Levels: Identifying fat stored around internal organs, which can impact overall health. Hydration Levels: Ensuring proper water balance in the body for optimal functioning. “Based on the anthropometry screening for the year of 2024 shows that average participants are in the overweight category of BMI 27.6kg/m2, based on 1085 participants. Health is more than just a number on the scale. By understanding body composition, our clients gain a comprehensive view of their health, enabling them to make meaningful changes,” said Masfara Wahidah Abdul Rahman, Founder and CEO of Diet Ideas. The Nutrition Booths hosted by Diet Ideas are designed to bring this transformative health analysis to the public. In 2025, Diet Ideas plans to set up at least 50 Nutrition Booths across the Klang Valley, aiming to benefit 5,000 participants through Body Composition Analysis and personalized health insights. Nutrition Booth Benefits: Health Data Insights: Participants receive a detailed analysis of their body composition. Personalized Guidance: On-the-spot recommendations for nutrition and lifestyle improvements. Proactive Health Management: Early detection of potential health risks, such as high visceral fat levels. Through these booths, Diet Ideas provides actionable data to participants, enabling them to take meaningful steps towards better health. This initiative aligns with the company’s broader mission of preventing chronic diseases and promoting wellness through personalized nutrition strategies. Tailored Nutrition Programs:Participants at the Nutrition Booths can explore Diet Ideas’ signature programs: MyDietProgram: A comprehensive diet plan that includes meal delivery tailored for health conditions such as diabetes, hypertension, and kidney issues, as well as overall wellness goals. Blue Membership: Designed for individuals who prefer a meal-free plan, this program focuses on reducing reliance on medication and achieving transformative health improvements within 3–6 months. “Our mission is to empower individuals to understand their health, not just react to issues. By understanding body composition, they can take proactive steps towards a healthier, more balanced life,” Masfara added. To date, Diet Ideas has performed over 12,000 nutrition assessments and continues to lead the charge in promoting a healthier Malaysia. The Nutrition Booths initiative is part of Diet Ideas’ commitment to making Body Composition Analysis accessible, enabling early detection and prevention of chronic diseases. Diet Ideas invites Malaysians to visit a Nutrition Booth near them to unlock their health potential. Whether your goal is weight management, disease prevention, or overall wellness, the Diet Ideas team is ready to guide you. For more information, visit dietideas.com.my or contact the Diet Ideas hotline via WhatsApp at 011-16394910. About Diet Ideas:Diet Ideas is a health technology company dedicated to improving lives through personalized nutrition and innovative health solutions. The company focuses on empowering individuals to use food as medicine by eating right.

What is red palm oil? Red palm oil is a type of oil that is extracted from the fruits of the Elaeis guineensis tree (oil palm tree). It is different from the normal palm oil in many ways that it not only can be used in the food industry but also can be used for beauty purposes, production of pharmaceuticals and even soap. Red palm oil is rich in nutrients when compared to normal palm oil. It is high in antioxidants and healthy fats that have beneficial effects to the body functions. You might wonder what makes red palm oil distinct from other types of oil. HARVIST Red palm oil has undergone a Low Temperature Purification Method which allows it to preserve most of the essential nutrients, especially those antioxidants that are sensitive to heat. In terms of the taste, red palm oil also has a unique taste and aroma. Unlike other types of oil with a common yellowish color, red palm oil has a very distinct red color. This is due to the high carotene content in the oil which makes it red in color. Red palm oil not only can be used as salad dressing, but it also can be used for high temperature cooking such as deep frying and baking. Red palm oil has a high smoke point of 235°C as compared to other types of oils such as olive oil (190-200°C), canola oil (200°C) and coconut oil (177°C).   Nutritional profile and the health benefits of the oil  Antioxidants Red palm oil is abundant with large amounts of antioxidants including carotenoids and tocotrienols. These antioxidants pose various health benefits to the body to improve the overall health. It contains not only carotenoids and vitamin E, but also squalene, co-enzyme Q10 and Phytosterol. Vitamin A Carotenoids Improve visions and protect your eyes from night blindness. Supports a healthy immune system. Vitamin E Tocotrienols Reduces oxidative stress that contributes to formation of gastric lesions. Neuroprotective Properties. Helps to reduce progression of white matter lesion. Co-enzyme Q10 Slows aging, neutralizes free radicals, and may reduce fatigue and muscle weakness. As a safeguards brain cells from oxidative damage and provides cellular energy for their optimal function. Squalene Helps maintain skin hydration.  Helps protect cells from oxidative damage, which is linked to aging and some diseases. Have anti-inflammatory effects, potentially beneficial in treating conditions like acne or eczema. Phytosterols Able to lower LDL cholesterol, phytosterols may help reduce the risk of heart disease and stroke. Helps reduce oxidative stress and inflammation, contributing to the prevention of chronic diseases such as cancer and diabetes. Carotenoids are precursors of vitamin A, consuming red palm oil can help in preventing and improving vitamin A deficiency as vitamin A deficiency is related to vision impairment. Having sufficient vitamin A intake can ensure a healthy vision. Tocotrienols are a form of vitamin E which can help in protecting the brain from oxidative stress and nerve cell damage, at the same time promote cognitive function. Other than that, the main function of antioxidants is to reduce the body inflammation and prevent cell damage. By consuming this red palm oil is able to boost our immune system for better health. Healthy fats Red palm oil is good for body health not only because of the high antioxidant content, but also due to the high level of healthy fats inside the oil. Monounsaturated fats (MUFA) are a type of healthy fat which can help in improving the overall health and cholesterol level of the body and make up to 40% of the red palm oil and another 10% is PUFA . MUFA has significant effects in lowering the cholesterol level, typically the bad cholesterol – LDL cholesterol in the blood. The high antioxidants in the oil have protective effects to the heart whereby it protects the heart from cell damage and reduces inflammation.  Studies have found that consuming red palm oil has a significant positive effect in reducing the buildup of cholesterol at the blood vessels. The buildup of cholesterol can lead to undesirable issues such as heart attack or atherosclerosis. Regular intake of red palm oil may help to reverse the effects of atherosclerosis and provide protective benefits for the heart.  Notes: The consumption of red palm oil has grown increasingly popular in recent years. Incorporating it into our daily meals can provide numerous health benefits. However, it is essential to determine the appropriate amount to consume, as excessive intake may have adverse effects on health. For guidance on incorporating red palm oil into your diet, consult our nutrition experts or dietitians to better understand how to use it effectively. Healthy eating begins with informed choices—start today for a healthier and better you. To learn more about red palm oil, visit Harvist Red Palm Oil for detailed information. Social Media Website Facebook Instagram TikTok Online Shop Shopee References 1.      Tan, C.H. et al., 2021. Red palm Oil: A review on processing, health benefits and its application in food, Journal of Oleo Science, 70(9) [online], pp. 1201–1210. https://doi.org/10.5650/jos.ess21108. 2.      Loganathan, R. et al., 2017. Health-promoting effects of red palm oil: evidence from animal and human studies, Nutrition Reviews, 75(2) [online], pp. 98–113. https://doi.org/10.1093/nutrit/nuw054. 3.      Oguntibeju, O.O., Esterhuyse, A.J. and Truter, E.J., 2009. Red palm oil: nutritional, physiological and therapeutic roles in improving human wellbeing and quality of life, British Journal of Biomedical Science, 66(4) [online], pp. 216–222. https://doi.org/10.1080/09674845.2009.11730279. 4.      MUFAs: Why should my diet include these fats? – Augusta Health (2022). Available at: <https://www.augustahealth.com/answer/mufas-why-should-my-diet-include-these-fats/.> [Accessed: 3 December 2024] WhatsApp Us Now

The Impact of Under-Eating: What Happens When You Eat Less Than Your Body Needs In today’s era, “eat less” is often taken as the fast track to weight loss for a healthy body. This statement is partially true, while the risks of under-eating often go overlooked. Overeating is not a good idea, nor does undereating. Let’s dive deep into the mystery of understanding what our body needs and why is it important to obtain that. Undereating Everyone’s energy requirement is different depending on height, weight, physical activity, metabolism and the list goes on. When you are getting energy less than your body’s requirement, you are considered undereating. Calorie restriction can sometimes be beneficial, but chronically eating too little can be harmful and detrimental on health. In severe case, it can cause life-threatening consequences that is extremely dangerous. 1. Short-term Effects of Undereating When you first start eating less than your body needs, the effects may seem manageable. However, over time, serious issues can arise. Here’s what can happen when your energy requirements aren’t met: Fatigue and low in energy Food is the body’s primary fuel source. When you don’t eat enough, your energy levels drop, making daily tasks and especially physical activity—challenging. Without sufficient calories, even simple activities can feel exhausting [1]. Mood Change The word “hangry” is the combination of “hungry” and “angry”, and it is not invented without a reason. Studies show that restricting calories by 60% or more could lead to mood problems such as irritability and anxiety. [2] The emotional imbalance is your body’s way of signalling distress and experiencing stress. Difficulty in Concentrating Concentration may be impaired while the energy intake is low. Although a lot of under-eaters describe themselves to be more focus and alert in fulfilling their task, it is always unsustainable. The brain is an energy-consuming organ, which takes up about 20% of the body’s energy. When the primary source of energy (glucose) is absent, the function of brain may become sluggish and have impaired memory. 2. Long-Term Effects of Undereating Chronic undereating can do significant harm to your body’s system. Below show the most common long-term effects of undereating. Slowed Metabolism Weight loss is a complicated process which involved a lot of scientific mechanism underneath. Undereating is only beneficial for a calculated amount, which is specific for every individual. When calorie intake is consistently too low, your metabolism slows as the body adapts to conserve energy. This can hinder weight loss efforts and lead to unintended weight gain. [3] Muscle Loss Human body is an intellectual creation. When there is negative energy balance, our body will find ways to get their energy to fulfil the energy required, and that’s when muscle loss may be induced. The body will enter the starvation mode and the muscle tissue may be broken down for energy usage. Without adequate protein intake, muscle maintenance becomes even harder. [4] Nutrient Deficiencies Calorie is important for energy, so does the other nutrients such as vitamins and minerals. The common deficiencies associated with undereating included but not restricted to: Iron Iodine Calcium Vitamin D Vitamin B12  Human body does not have the ability to produce minerals and vitamins and have to obtain them from diet. Hence, people with nutrient deficiency can be often seen to have anaemia, weakened bones, hair loss and poor immunity.  3. Disrupted Metabolism Calorie deficit affects your hormones significantly, impacting everything from metabolism to reproductive health.  Thyroid Dysfunction Thyroid gland is responsible to produce hormones that regulate your metabolism. Low-calorie intake reduces thyroid hormone production, slowing metabolism. This condition, known as subclinical hypothyroidism. The symptoms include brain fog, depression and anxiety, dry skin and hair, fatigue and unexplained weight gain. [5] Elevated cortisol Undereating induces stress, which increases cortisol (stress hormone) production. The ripple effect of raised cortisol may lead to increased fat storage, poor sleep and increased anxiety. [6] Impaired Insulin Sensitivity When body is in distressed, blood glucose will be raised in a “fight or flight” reaction. However, in prolonged stress, it will cause the body to adapt and become insensitive to insulin. It significantly increases the risk of developing diabetes. [7] 4. Reproductive Health Undereating, which leads to undernutrition, can cause major issue in reproductive system, women in particular. Reproductive hormones, particularly estrogen, luteinizing hormone (LH) and follicle-stimulating hormone (FSH), are responsible for regulating menstrual cycle, ovulation and fertility.  Menstrual Irregularity When calorie intake is too low, gonadotropin-releasing hormone (GnRH) production by hypothalamus will reduce. The reduction of GnRH disrupts the production of Luteinizing hormone (LH) and Follicle-stimulating hormone (FSH), which are responsible for regulating menstrual cycle, ovulation and fertility. Hence, it may lead to irregular or absent periods (amenorrhea) [8]. Reduced Fertility Low body mass index (BMI) resulted by inadequate fat intake can disrupt the physiological reproductive function and increase the risk of infertility. Low body fat levels can further impact ovulation and conception. [9] 5. Mental Health Consequences Impact on Stress and Mood The hormone disruption due to undereating can cause chain reaction to stress and emotional health. Studies have shown that undereating may lower leptin, a hormone that signals satiety, which in turn increases appetite. This can create a vicious cycle of emotional eating and guilt. [10] Increased Risk of Disordered Eating Undereating can sometime develop into an eating pattern if it is overdone. When focusing excessively on restricting calories or achieving a “perfect” weight, food and body image may easily become the sources of stress, creating a toxic relationship with food. Bottom Line: Striving for health and weight goal is commendable, but undereating without proper and accurate knowledge can backfire. It may lead to unwanted health consequences and concerns. A sustainable health and weight goal should come from balanced, nutrient-rich diet without sacrificing your desire to have some nice food. Your health is about balance, not extremes. Are you wondering if you are doing the right way to achieve your health and weight goal? Let not keep things ambiguous and assumed. Contact your dietitian at Diet Ideas

Women of reproductive age often don’t conceive easily. It happens because their body has any nutritional deficiency or health issues. Therefore, preparing the body for a healthy pregnancy is necessary. This blog will cover 8 vitamins and minerals that are important for all the women out there: Folic acid Folic acids, aka vitamin B9, are a must-take supplement for women in their first trimester. It is a remarkable element in ensuring a healthy pregnancy in females. So, it is better to start taking its supplementation while trying to conceive. Low amounts of folic acid can cause neural tube defects in children. It can also result in pregnancy loss, and it is used for the treatment of infertility (1). It also plays a crucial role in DNA synthesis and repair. Adequate levels during early pregnancy reduce the risk of neural tube defects by supporting proper development of the neural tube in the embryo, which forms the brain and spinal cord. This preventive effect highlights the importance of sufficient folic acid intake before and during early pregnancy (2). The recommended dosage for women is 400–1,000 micrograms. Methylated folate is considered as the best folic acid type (3).   Vitamin D You should never miss out on taking ample Vitamin D! Especially if you are a woman because it helps to regulate the production of sex hormones such as estrogen and progesterone, which are crucial for ovulation and menstrual cycle regulation. Balanced hormone levels can increase your chances of conception. It supports the embryo implantation of women undergoing an IVF (In Vitro Fertilization). It is also essential for men to have vitamin D because it can enhance sperm motility and production (4). The recommended dosage for men and women is from 2000-4000 IU/daily (3). It can be availed through sunlight, dairy products, eggs, salmon and supplements if required. Vitamin E Vitamin E is a famous antioxidant that prevents ageing and fights oxidative stress. Its topical capsules are readily used for skin care.  You know what? Being a robust antioxidant, it can also reduce the oxidative stress that deteriorates the female reproductive system.  Its adequate consumption can improve the thickness of the endometrium. A healthy endometrium is necessary for a pregnancy. If you have ample stores of vitamins, then it can protect you from pregnancy complications (5). Vitamin sources include sunflower, safflower, wheat germ, almonds, peanut, hazelnut, avocado, kiwi, mango, trout and salmon.   Coenzyme-Q10 (CoQ10) CoQ10 is an antioxidant. Its intake increases the chances of conception. It works at a cellular level. It can boost the eggs’ production and quality, nourishing the follicular fluid. These properties increase the likelihood of conceiving. Another fantastic quality is that it helps women with low ovarian reserve conceive, especially those above 40. Ovarian reserve is like your body’s egg stash, revealing how many eggs you have left for baby-making!   Myoinositol It is mainly used as a supplement for Polycystic Ovaries Syndrome (PCOS) patients to manage their symptoms. Myoinositol effectively improves insulin sensitivity, promotes ovulation, and increases pregnancy rates. Its administration during pregnancy can lower the chances of gestational diabetes in women who are at risk of it. It is available in the market mostly in powdered sachets.   Iron Iron is well-known for the strength that it provides to the body. It is a vital mineral for women’s reproductive health. Its adequate levels ensure healthy ovulation, promote a well-functioning menstrual cycle and reduce the risk of anaemia during pregnancy. Low iron levels can lead to irregular cycles, making it harder for a fertilized egg to implant.  Iron stores can be stocked readily through diet. All you need to do is add foods with high bioavailability to your diet. These foods are red meat, organ meat, chicken, turkey and eggs. Pair these foods with vitamin C sources for maximum absorption.   Omega 3-fatty acids Omega-3 fatty acids, particularly EPA and DHA, contribute a therapeutic role in infertility, influencing both male and female reproductive health.in females, it supports ovulation. Omega-3 fatty acids are capable of regulating hormones and timely ovulation. Furthermore, its anti-inflammatory properties can aid in treating medical conditions like polycystic ovary syndrome (PCOS) and endometriosis (6).  In males, omega-3s are essential for maintaining the structural integrity and fluidity of sperm membranes, influencing sperm motility and overall quality. These also provide a healthier reproductive environment for sperm production because of its anti-inflammatory effects.  Omega-3 fatty acids are found in fatty fish (salmon, mackerel), eggs, fish oil, flaxseeds, chia seeds, hemp seeds, and walnuts. They may support overall reproductive health in both men and women (7).    Zinc  Zinc is a micronutrient that has a broad spectrum of benefits. Zinc is not only good for immunity, hair, and thyroid. In fact, it also plays a significant role in the reproductive system. It maintains a conducive environment for the production of eggs and sperm. It supports the preimplantation of the embryo. Its deficiency can lower the chances of the eggs to divide and fertilize. It has a significant impact on egg production, so it is advised that a woman should start consuming zinc 3-4 months before trying to conceive. Zinc is also essential for men. It is required for the prostate gland function that releases testosterone and induces spermatogenesis. It also maintains the integrity of the sperm membrane. Hence, it is a fertility-boosting mineral for both men and women. The daily recommended dose for zinc is 8mg for women and 11 mg for men. Its sources are pumpkin seeds, lentils, hemp seeds, chickpeas, red meat, oysters and dairy products. I hope this article has given you an enlightening insight into vitamins and minerals that are helpful to conceive. Try them out, and if you still need guidance, consult our team. They can rule out both partners’ nutritional deficiencies contributing to unsuccessful conception. WhatsApp Us Now