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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

Hormones regulate our body processes and maintain homeostasis. These chemicals are involved in the body’s repair, reproduction, and growth. When our hormones are balanced, we feel vibrant and healthy. However, when they’re out of whack, it can lead to a host of issues like fatigue, weight gain, mood swings, and more. Avocado: Avocado tops the list of superfood nominees. This fruit is low in carbs and contains plentiful good fats. It helps stabilize insulin production, which is responsible for maintaining energy levels and abrupt hunger pangs. Moreover, the fats in avocados facilitate the production of both male and female sex hormones. It can balance estrogen levels. Imbalance in its level is associated with weight gain, mood swings and fatigue in women.  It contains monounsaturated fatty acids that improve fertility and ovulation. So do try to include avocado in your diet. Kickstarting your day with a sliced avocado over toast will make a great deal!   Salmon: Salmon is a fatty fish that helps to regulate hunger hormones. It is a splendid source of vitamin D and it prevents depression. According to the American Heart Association, 3.5 ounces of fatty fish a week is great for having glowing skin and hair. It also nurtures your heart health (1). Salmon is also high in iodine and zinc, which are essential for the thyroid’s functioning. Thus, salmon is a terrific therapeutic food for hypothyroidism patients.    Flaxseeds: Flaxseeds are a powerhouse when it comes to balancing estrogen levels. They’re the richest dietary source of lignans, a type of phytoestrogen that plays a dual role in hormone health. Lignans help boost estrogen levels when needed, but they also aid in eliminating “spent” or excess estrogen from the body. This balancing act is crucial for maintaining overall hormonal harmony and can be especially beneficial for women dealing with estrogen-related issues like PMS or menopause.   Turmeric: Turmeric is famous in traditional medicine because of its amazing active ingredient; curcumin. Curcumin is a natural hormone balancer and it also promotes fertility. Moreover, its anti-inflammatory properties enable it to detoxify the liver. It is superb for women to cope with their premenstrual symptoms. 1 tsp of turmeric in lukewarm milk can support the healing of our body. It is proved through research, that curcumin can increase progesterone, estrogen, and FSH levels in women (2). Turmeric is the strongest food for fighting inflammation. You can add it to curries, soups, or teas, which can help maintain hormonal harmony.   Chia seeds: Chia seeds are in the limelight nowadays because of their plethora of health benefits. You all have seen many reels or cooking videos featuring these seeds in smoothies, drinks, puddings, and breakfast bowls. Hype for chia seeds is well justified because they are rich in omega-3 fatty acids, fiber, and protein. All these components are essential for maintaining stable blood sugar levels and reducing inflammation.   Cruciferous vegetables: Cruciferous vegetables like broccoli, kale, cabbage, brussels sprouts, radish, and cauliflower create a phytochemical called indole-3-carbinol when they are chopped, chewed, or cooked. Indole-3-carbinol supports liver function and hormone balance. These vegetables help in the metabolism of estrogen in the liver. These are also laden with vitamins, antioxidants, and phytonutrients. Thus, these can provide immense health benefits.   Maca root: This superfood is a hidden gem!  Maca root is also known as Peruvian Ginseng and natives of Peru have used this as food. However, in other countries, it is mostly consumed in the form of a supplement. It grows out from a root and belongs to the family of broccoli and turnips.  This herbal food contains a lot of calcium, amino acids, and iron. It supports the activities of the pituitary and hypothalamus, aiding in hormone homeostasis. It releases chemicals that tell the pituitary gland how much hormone to make to meet the body’s demands. It’s also believed to support adrenal gland nourishment. Research has shown that its administration has significantly alleviated menopause symptoms like hot flashes and night sweating (3). It is also recommended for menstruation regularity, erectile dysfunctions, and libido.   Eggs: When it comes to balancing hormones, eggs are your conveniently available superfood. Packed with vitamin D and B6, they’re perfect for supporting estrogen metabolism. But that’s not all—eggs are also loaded with HDL cholesterol, the “good” kind your body craves for hormone production.  These also help to regulate insulin levels and control appetite by decreasing ghrelin production (hunger hormone). So, next time you’re whipping up breakfast, remember that those sunny-side-ups are doing a lot more than just starting your day right!   Sweet potatoes: Sweet potatoes contain beta-carotene and phytoestrogens. These can relieve the menopause symptoms like hot flashes and vaginal drying. These are capable of fixing hormonal imbalances.  This vegetable can turn out as a scrumptious snack. Try out baked sweet potato chips, waffles, or balls! We are sure these will make your evening snack a joyful experience.   Berries: Berries family includes strawberries, cranberries, blueberries, and raspberries. These are jam-packed with antioxidants and play a heroic role in managing inflammation and oxidative stress. You can top up your oats bowl, blend them in your spice, or eat them raw. Besides this, you can make homemade berries jam or marmalade for satisfying your sweet tooth. You might not be familiar with chaste berries. These are also known as monk’s pepper vitex. It contains diterpenoid compounds. It targets the prolactin hormone and controls its increased production. This attribute of this food can help women who are suffering from PCOS and infertility. Vitex oil can ease menstrual pain, breast tenderness, and menopause symptoms(4).    Takeaway note: All these superfoods can help to balance your hormones. But remember this for maintaining your body’s harmony it is important that you eat organic and fresh food. Ultra-processed and high caloric diets disturb your body. Also, try to avoid environmental toxins and stress. Take out some time to breathe in fresh air and let your body bloom! WhatsApp Us Now

PCOS is a hormonal disease of women in which their androgen and testosterone levels are elevated. They also have cysts on them which vary due to which they experience many complications. These complications include increased facial hair (hirsutism), hair fall, irregular period cycle, sleep apnea, diabetes, infertility, acne, and compromised mental health. You know that the prevalence of PCOS worldwide is 9.2% (1) and it is increasing rapidly! The need of the hour is to rule out the triggering factors that make women of reproductive age prone to PCOS.    What are the factors causing PCOS? Here are the top causes of PCOS (2): Insulin resistance: When your body cells become resistant to insulin then more insulin is produced to down the blood sugar levels. Excessive insulin produces more androgen hormone and affects the ovulation process. It causes increased appetite and weight gain. Obesity: It is observed through survey analysis that 40-80% of the women are either overweight or obese (3). Overweight disturbs the hormonal balance of the women. Low-grade inflammation: Inflammation is found to be another cause of PCOS. C-reactive protein, interleukin-18, white blood cells are the inflammatory markers. These are elevated in PCOS patients and cause low-grade systemic inflammation.  Genetics: A family history of PCOS also increases the chances of being affected by it. PCOS is a polygenic disease and many genes are the carrier. Sedentary lifestyle: A sedentary lifestyle and a high-caloric diet are the major causes of hormonal imbalance. Diets high in sugar may exacerbate PCOS by disrupting gut flora, triggering chronic inflammation, raising insulin resistance, and boosting androgen production. By now, you are well acquainted with the causes of PCOS. So, let’s know how can you nourish your way to better PCOS management. PCOS patients are usually prescribed with medicine to treat insulin resistance like metformin and clomiphene. Besides this, they are given spironolactone for ameliorating hair growth and acne. Besides these medications, PCOS is managed through diet and lifestyle modification.   Dietary intervention for PCOS Low GI foods: While managing PCOS symptoms, think of yourself as a diabetic patient. Instantly, controlling sugar and carbs will come to your mind. We have to practice the same approach in PCOS. You need to monitor your daily carbohydrate intake and the type of foods that you consume. Foods that have high glycemic load are not suitable for you! So, it is suggested to choose grains and fruits that have low GI. If you want to eat high GI foods, then take a small portion size. Less-processed foods: Highly processed foods often contain unhealthy fats, sugars, and refined carbohydrates, which can worsen insulin resistance and inflammation. These processed foods include ready-to-cook meat products like nuggets, sausages, hot dogs, salami, corned meat, bacon and ham. Besides, this intake of packaged snacks like chips, instant ramen, and biscuits are not recommended at all.  Omega-3 Fatty Acids: Omega-3 fatty acids have anti-inflammatory properties and can help reduce insulin resistance. They may also improve mood and support heart health, both of which are important for women with PCOS. Fatty fish (like salmon and sardines), flaxseeds, chia seeds, and walnuts. You must include 1 tbsp of flax seeds or chia seeds in your breakfast. Overnight soaked seeds are more beneficial for health. Anti-oxidants: We have explained before that in PCOS the body is in a state of low-grade inflammation. This condition is well treated with antioxidants like polyphenols, flavonoids, tannins, carotenoids and anthocyanins. Vitamin C and vitamin E also possess anti-oxidative properties.  These are available in colorful vegetables and fruits. Citrus fruits have a splendid number of antioxidants. ones. Mandarins, lemon, grapefruit, sour and sweet orange and lime. Lean Protein: Weight management is very important to bring the hormones back to the normal ranges. Therefore, your diet should contain less fats. You can induce fat loss while maintaining muscle strength by eating lean meat. Protein also helps to regulate blood sugar levels and can assist in weight management by keeping you full longer.  You should include a variety of protein sources in your diet like chicken, turkey, tofu, tempeh, eggs, and legumes. Include good fats: Good fats are essential for your body’s nourishment. These are safe for your heart health and also help in weight loss. You can use olive or vegetable oil for cooking purposes. Besides, this munch on mixed nuts. These are loaded with many nutrients and also provide protein. 1 handful of nuts is the allowed portion. Roasted sunflower seeds and sesame seeds for topping are also healthy options.    Miraculous Nutrients for PCOS: You also need to focus on these 4 nutrients that can help you the most in managing PCOS. You can include through diet or supplementation: Magnesium: Magnesium is good for insulin management. It also aids in boosting mood and reducing stress. Both of these issues are very common in PCOS. To level up your magnesium stores, eat Dark leafy greens, nuts, seeds, avocados, and bananas. Vitamin D: Vitamin D is an essential nutrient for bones, skin, and the regulation of insulin. It is reported that its deficiency is not associated with calcium dysregulation and follicular arrest. Both of these complications make it difficult for PCOS women to ovulate and have a regular menstrual cycle. Therefore, it is advised to take vitamin D supplements. Dietary sources and sunlight do not provide ample Vitamin D. Inositol: Inositol is a sugar that is prepared inside the body and is available in foods. It has nine types. But only two are required by our body that are; myoinositol and D-chiro-inositol. These can interact with neurotransmitters and hormones. Myoinositol is very effective for improving insulin sensitivity, promoting ovulation, and resulting in an increased pregnancy rate. It also balances the estrogen levels. Thus, its supplementation is therapeutic for PCOS women. Chromium picolinate: It is a nutritional supplement that is advised for PCOS patients. It can improve insulin sensitivity and encourages weight loss. Lastly, exercise and increasing physical activity is mandatory. Through this you can manage your stress levels. It assists in

PSOS aka polycystic ovary syndrome is a rapidly spreading health issue that affects 8-13% of the women of reproductive age. In 70% of the cases, this disease is not diagnosed well. It is high time to address all the possible factors that cause PCOS. Gluten is suspected to be one of them. So before diving into the connection between gluten and PCOS, let’s discuss both terms first. What is Gluten? Gluten is a class of proteins called gluten is present in some cereals, including rye, barley, and wheat. It is frequently used in baking since it is essential in giving dough its elasticity and assisting it in rising and keeping its shape.  Gliadin and glutenin are the two primary proteins found in gluten. While glutenin adds to the dough’s flexibility, gliadin allows the dough to rise. Some researchers report that amylase and trypsin inhibitors are present in gluten products. These can also activate symptoms of gluten intolerance (1). Certain individuals, such as those with celiac disease or non-celiac gluten sensitivity, respond negatively to gluten. In these situations, ingesting gluten may result in various symptoms, ranging from gastrointestinal distress to more significant medical concerns. GIT distress includes abdominal pain, bloating, and diarrhea. The majority of people can effortlessly digest gluten.   What is PCOS? Women who suffer from PCOS have hormonal imbalances and they are not able to ovulate normally. They have elevated levels of androgens and testosterone. On ultrasonic evaluation, small cysts can be seen on ovaries. It results in amenorrhea (Irregular period cycle), acne, weight gain, infertility, hirsutism, hair fall and, excessive hair growth.  This condition causes young girls and women to pass through severe mental distress. At a young age, girls find it depressing to suffer from acne and manly hair growth on the face. While married women find it traumatic when they fail to conceive because of PCOS. Besides fertility issues, women suffering from PCOS are also more prone to diabetes and heart issues. PCOS also triggers mental health problems like disordered eating, anxiety, and depression.   Why is gluten suspected to be a victim? If you are sensitive to gluten then it can evoke inflammation inside your body that disturbs your body’s normal functioning. These leads to increased stress levels in the form of cortisol. It can cause insulin sensitivity and hypothyroidism as well. All these health issues are the root cause of PCOS. Therefore, people assume that eliminating gluten from their diet can help them to escape from PCOS. Little did they know that gluten only harms if they are sensitive to it. Non-celiac gluten-sensitive patients can experience the symptoms flare up within hours or may not have it even after a day or two. The symptoms are subdivided as: Gastrointestinal Cognitive Skin problem Bloating (gluten belly) Brain fog (concentration issue) Skin rash Abdominal pain Headache    Constipation   Anxiety    Diarrhea  Depression      Myth: Gluten directly causes or worsens PCOS. Fact:  It is a misconception that intake of gluten can aggravate symptoms of PCOS. It can only happen when the person is sensitive to gluten. In this condition, inflammation and insulin resistance can get hyped. Otherwise, gluten is safe for use. Myth: A gluten-free diet helps in weight loss. Fact: Weight loss occurs when a person is on a calorie-deficit diet or is doing an intense workout. Besides, these functional foods work a bit but claiming that exclusion of gluten from diet is faux. PCOS patients can lose weight by reducing amount of daily carbohydrates especially simple carbohydrates. Since these can cause spikes in blood sugar levels. Brown rice, quinoa, and whole wheat are safe for use in controlled portions. It is proven through a clinical trial performed in 2019 that a low-carbohydrate and low-fat diet can help in the treatment of PCOS and these patients can also reduce weight (2). Myth: There is an association between PCOS and gluten-relevant diseases. Fact:  Gluten intolerance is observed in celiac disease patients. The immune system of these patients detect gluten as a harmful foreign body. So, the body’s defense mechanism is activated and it responds to it by making antibodies. Thus, it causes inflammation. There is no direct association between PCOS and gluten-relevant diseases. However, it is found that women with celiac disease have more chances of getting affected by PCOS (3). Takeaway note: Don’t trust everything that you see on your timeline!  Only rely on authentic sources. PCOS is a manageable disease and you can eat almost everything but in allowed servings. If you are still ambiguous about the truth of PCOS and Gluten then send us a query. You can also consult our Dietitian if you want to identify your food intolerances. Moreover, our health panel provides super-effective diet plans for PCOS patients. You can register for our Diet Program through this link. Stay healthy and enjoy all the food! WhatsApp Us Now

Atopic dermatitis, commonly known as eczema, is a long-term condition that leads to skin inflammation, redness, and irritation. While it often starts in childhood, it can affect people of any age, making it a widespread and persistent skin issue. This can be treated with an eczema diet.   Eczema Nutrition Guide: In this blog, you will learn to create an eczema-friendly diet on your own. You will be given different diet options. You can choose the one that suits you the best.   Dyshidrotic diet In dyshidrotic eczema, small blisters are formed on the soles of the feet, palms of hands, and edges of the fingers and toes. These are 1-2mm itchy vesicles. Its flare usually takes 3-4 weeks to settle down. So, you should take care of your skin both externally and internally. You shouldn’t apply antibiotic cream on your skin, rather use fragrance-free soaps, and moisturizing creams. Use lukewarm water for baths.  Try to avoid scratching!  You also have to be conscious of what you eat. It is said that nickel, cobalt, and chromium are the common causative agents of eczema. These metals are found in particular items of the food groups (1): Foods to avoid Oats, wheat and buckwheat Soy products and chickpeas  Brazil nuts and flax seeds Organ meat (liver) Milk  Potatoes and cantaloupe Cocoa and chocolate Tea and coffee There is a pro tip for you! Focus on vitamin C intake as well because it can reduce the absorption of nickel in your body. Bell pepper, orange, mango, lemon, berries, tomato, and grapes are excellent sources of vitamin C.   Elimination diet You can get tested for food allergies. Make a list of triggering food items and exclude them from your diet one by one and see the difference. Allergies to milk, eggs, peanuts, fish, soy, wheat, gluten, citrus, and chocolate are the most frequent causes. Eliminate these allergens one by one and monitor your symptoms. Consulting with an expert dietitian can help you better understand how your body responds to different foods.   Anti-inflammatory diet: Inflammation is the root cause of many chronic diseases. There are many replicated anti-inflammatory diets that include DASH, Mediterranean, MIND, and low-histamine diets. All of them are focused on providing antioxidants, good fats, lean protein, and multivitamins to the body.   An anti-inflammatory diet for eczema includes low-glycemic foods that are high in refined carbohydrates and sugars. Both of these are pro-inflammation sources. Low GI foods help to lower insulin-like growth factor that mediates adipokines profile. Apple, avocados, and bananas are safe for eczema patients.  You might have seen people saying that I can’t eat chocolates because it triggers acne. The reason is that it contains a lot of sugar. Some people can also experience eczema flare-ups because of their milk intake. Besides this conscious use of processed oil should be done. It contains omega-6 pro-inflammatory fatty acids. Sources are soybean, safflower, sunflower, and corn oil. You can use extra virgin olive oil if you find oil as a triggering factor!   Gluten-free diet: Some people are allergic to gluten and suffer from celiac disease. Gluten can also trigger eczema. It is found in wheat, rye, and barley. Therefore, a gluten gluten-free diet is a skin-friendly diet. You can try out this and record the improvements in your symptoms.   Use of prebiotics and probiotics: Probiotics contain powerful microorganisms that can confer numerous health benefits when ingested. Research shows that infants with allergies tend to have fewer bifidobacteria in their gut compared to healthy individuals. Lactobacillus rhamnosus is another bacteria that promotes gut health and prevents eczema. Prebiotics are naturally available in asparagus, banana, nuts, oats, garlic, almonds, lentils and leeks. Probiotic sources include yogurt, fermented foods, tempeh, buttermilk, cheese, pickled cucumber, and apple cider vinegar.  It is advised that the consumption of probiotics during the last trimester and their administration to the infants during weaning can significantly reduce the chances of suffering from atopic eczema (2).   Supplementation –Vitamin-D Vitamin D is essential for maintaining a durable skin barrier and also protects from sun damage. The National Eczema Association has shared the findings of a research study on vitamin D supplementation in children. They have reported that 80% of the participants who took 1000IU doses for 1 month experienced an improvement in their eczema symptoms (3). It also prevents it from getting flaky and dry. So, get tested for your vitamin D and start supplementation. –Vitamin E Vitamin E’s top food sources are salmon, spinach, broccoli, hazelnuts, and sunflower seeds. 15-1000mg/day is the safe dietary intake of vitamin E. Inculcating it in diet can manage eczema severity since it fights against oxidative stress and inflammation. Consumption of any triggering food is decoded to the body as a pathogen. Immunoglobulin E stepped ahead to tackle this situation. Production of IgE activates the inflammatory process and causes eczema. It is proven that vitamin E can lower IgE levels. Thus, it alleviates the symptoms and provides relief . –Omega-3 fatty acids and Zinc: Omega-3 fatty acids help reduce inflammation, which can alleviate eczema symptoms, while zinc supports skin healing and immune function. Together, they can improve skin health and manage eczema flare-ups. In a nutshell, you can have eczema-free healthy skin by having an anti-inflammatory diet, elimination diet, dyshidrotic diet, and gluten-free diet. Moreover, supplementation of vitamin D, vitamin E, omega-3s, and zinc is recommended. Another effective tip is cooking with primrose oil, olive oil, cod liver oil, hemp seed oil, or coconut oil. If you need help on how nutrition can help you, please feel free to connect with our dietitian or download our mobile app to get in touch. WhatsApp Us Now

Hypertension is a chronic disease and is caused by high blood pressure levels (>140/90 mmHg). It is a very common disease that if not addressed can be injurious to health. Blood pressure can be controlled through medication and dietary modification. Dash Diet for Malaysians is the most effective medical nutrition therapy for controlling blood pressure. Before exploring this diet, I want you to be enlightened about the severity of hypertension. A person can feel headache, chest pain, difficulty breathing, anxiety, blurred vision and vomiting when they have high blood pressure. Here are the stages of hypertension: Normal 120/80 mmHg Pre-hypertension 120-139/80-89 mmHg Stage-1 120-139/80-89 mmHg Stage-2 160+/100+ mmHg Stage-3 180+/110+ mmHg Hypertension is targeting the 1.3 billion population of the world. It is estimated that 10 million people die because of it every year. The most affected by hypertension is Tuvalu (51%). The prevalence of hypertension in Malaysia as reported by the National Health and Morbidity Survey was 30.0% in 2019. This percentage was higher in 2015 (30.3%) and 2011 (32.6%) (1). I am sure you know these stats are committed to saving yourself and others from this disease. Uncontrolled blood pressure causes thickening of the arteries that leads to fatal complications like angina, cardiac arrest, and stroke.  It is important to control the triggering factors of hypertension along with a healthy diet. This approach will ensure a better outcome. Causes of hypertension: –Kidney disease. –Diabetes. –Smoking. –Alcohol intake. –Obesity. –Family history. –Sleep apnea. –Excessive salt intake. –Overconsumption of red meat. These are the major causes of high blood pressure. You can mitigate them by sticking to medication and a specific diet for a particular disease. Besides this lifestyle modification is very important. The heart gets stronger with exercise, which makes it possible for it to pump blood more effectively and with less effort. Engaging in regular physical activity can help to lower blood pressure generally by lessening the strain on your arteries. A healthy weight is essential for controlling hypertension, and exercise helps to maintain this weight.  Just 30 minutes a day can make a big difference! You can do an exercise of your choice. It can be cardio, aerobics, or strength training.  Now, let’s unravel the role of the dash diet in treating hypertension.  The DASH (Dietary Approaches to Stop Hypertension) diet is a heart-healthy eating plan designed to help lower blood pressure. This diet was introduced in 1997 by the National Heart, Blood, and Lung Institute (NHBLI). This diet is also suggested for hypertensive patients by the American Heart Association. It emphasizes eating foods that are rich in nutrients like potassium and magnesium. Potassium: Potassium is a vasodilator and induces dilation of vascular smooth muscles. It leads to greater blood flow and decreased blood pressure. In simple language, it helps to relax the vessels and promotes sodium excretion. It also regulates the heartbeat. The rich sources of potassium include bananas, lima beans, apricots, prunes, and sweet potatoes. Magnesium Magnesium monitors the atrioventricular node. A significant amount of magnesium in the body prevents fast contractions of the node. This mechanism stabilizes heart rate and blood pressure. Naturally, magnesium is available in unrefined grains, legumes, and green leafy vegetables. Supplementation of magnesium alone or in the form of magnesium taurate is proven to be beneficial for lowering BP (2).    Servings of food groups in Dash Diet Malaysia Food groups Recommended servings Grains  6-8 Meat, fish and poultry 6 or less than it Fruit  4-5 Vegetables  4-5 Fats and oils 2-3 Sodium 2300mg (1tsp) Fat-free or low-fat dairy 2-3 Nuts  4-5 Include Fruits and Vegetables: Fruits have a splendid number of anti-oxidants and potassium. These help to fight against oxidative stress and potassium helps to secrete sodium. Fruits in the form of salads with peels are highly recommended. It also provides fibre and other essential nutrients. 1 serving of fruit: –1 medium fruit –½ frozen or canned fruit. –1/2cup juice. Vegetables contain bioactive compounds that help to regulate blood pressure. These are mandatory for maintaining a healthy weight. 1 serving of vegetables: –1 cup raw leafy vegetables –1/2 cup cooked vegetables.   Lean meat, poultry and fish: Lean meat has a negligible percentage of fat in it. It reduces the chance of fat accumulation and prevents plaque-building in the arteries. People who consume excessive red meat or processed meat are more prone to cardiac problems. According to the British Heart Association, omega-3s present in fatty fish help to lower blood pressure (3). 1 serving of protein: –1 ounce of fish, or poultry. –1 egg   Nuts and seeds: Nibble on nuts and seeds to carb your munching habit! I know we all crave something crunchy like chips and crackers. But these contain hidden salts in the form of preservatives. So, please eat a handful of nuts daily. These will nourish your brain and heart health. Also, add seeds to your morning drink, oatmeal, smoothies and garnishing while following the dash diet. It provides good fats and fibre that are best for regulating BP (3). Oil and fats: The mindless addition of oil while preparing meals is your biggest enemy. This practice shouldn’t be done even if you have normal blood pressure. Measure oil carefully and then add. Dash diet doesn’t only allow 2-3 servings of fat in a day. For cooking, olive oil is recommended. 1 serving of fat: –1 tsp of margarine. –1 tbsp of mayonnaise. –1 tsp of vegetable oil. –2 tbsp of salad dressing.   Dairy products: A healthy Malaysian diet for Hypertensive patients includes dairy in your diet in the form of yoghurt (Probiotics), and low-fat, and fat-free milk. Consume almond or soy milk instead of coconut milk. 1 serving of dairy: –1 cup milk or yogurt. –1.5 ounces of cheese.   Foods to Avoid in Dash Diet in Malaysia Reduce Sodium Intake:  Many Malaysian dishes are high in sodium due to the use of ingredients like soy sauce, belacan (shrimp paste), and various condiments. While these add great flavour, they can also contribute

You can truly enjoy the bounties of life when you are fit as a fiddle. Everything seems dull when you are suffering from any health disease. Our diet and lifestyle are the main determinants of our health. So why not work on these? It’s okay to enjoy different cuisines and cheat meals. But you should be committed to a nutritious and well-balanced diet. Let’s see what you have got on your plates for healthy food in Malaysia. Here’s a guide to ensure, you savor the best of what the country offers while keeping your diet nutritious and balanced: Choose lean protein sources: Lean protein is the best option to build strength and muscle mass. It doesn’t build up fat inside your body which can cause health issues. It is a safe source; you must have 4-5 servings of it in a day. Fortunately, Malaysia is rich in healthy food, with a wide variety of seafood. Seafood has omega-3 fatty acids and has immense benefits for your health (1). Include chicken, turkey, and eggs in your diet as well. These also help you to level up your hemoglobin levels. Eat Fresh fruits: Fresh fruits can provide you with all the vital nutrients and antioxidants you try to find in expensive supplements. These are a splendid source for stronger immunity, youthful skin, clear vision, and overall well-being. Malaysia is the top-notch producer of banana, mango, pineapple, guava, rambutan, durian, coconut and papaya. These natively grown fruits in Malaysia contain vitamins E, A, C, and fiber.  Don’t skip Vegetables: Vegetables are often overlooked in diet which is the biggest mistake. According to Malaysian dietary guidelines, a person should consume 2-3 cups of vegetables daily. Vegetables are Low in calories and packed with vitamins, minerals, and fiber. These fill up your stomach and satisfy your satiety levels. A salad bowl twice a day is best for people who are suffering from metabolic diseases. Here are some of the supreme vegetables that you must include in your diet: Bitter gourd: It is best for regulating sugar levels. Potato: These provide a good amount of vitamin C and potassium. It can be given in the form of a curry puff. Encourage your children to have this dish for nourishment. Cucumber: It is used in nasi lemak and satay. It will keep you hydrated and full. Hydration: Our body needs subsequent water for normal functioning. There are many scenarios in which people report having health issues like body cramps, fast heart rate, low blood pressure, dry mouth, and dull skin. All these are the typical symptoms of dehydration. Monitor your hydration and include healthy beverages in your diet: Here are some popular options for healthy food in Malaysia: – Coconut Water: A natural electrolyte drink that’s refreshing and hydrating. It is also best for pregnant women to keep their amniotic fluid up to the mark. It has magnesium that stables blood pressure. It was also found through a research study that it can increase hemoglobin levels (2). – Teh O Ais Limau (Iced lime tea): It is which is refreshing and can be enjoyed with minimal sugar. – Air mata kucing: This energizing drink is made from monk fruit, winter melon and sweet dried longan. You can quench your thirst through this iced beverage! The cherry on top is its anti-aging and anti-oxidative properties. – Barley juice: It might seem odd but this drink tastes heavenly! This drink helps to lower cholesterol and blood glucose. – Grains: In Malaysian cuisine, white rice and noodles are staples but you should opt for whole grain and low-caloric sources. You can have: – Brown Rice:  These are higher in fiber and nutrients compared to white rice. – Whole Grain Noodles:  It is a healthier alternative to regular noodles, offering more fiber and protein. – Konjac noodles: These are made from glucomannan fiber. Consumption of these noodles prevents blood sugar spikes. Recommended for weight loss enthusiasts and diabetic patients. Cooking methods: While talking about a guide to healthy food, we can’t end the blog without emphasizing the cooking methods (3). – Deep frying: Deep frying or excessive use of oil, butter, margarine, and cream in cooking can turn a nutritious dish into a health disaster since it increases cholesterol. You can use palm oil or olive oil in moderation. These will provide DHA and vitamin E and  – Boiling: This seems the safest cooking method, isn’t it? You will be surprised to know that 50% of the vitamin C is leached out of vegetables while boiling. You all should consume the vegetable broth then. – Grilling and broiling: These are considered excellent cooking methods. Nevertheless, they also lower B vitamin levels. Also, grilling releases PAHs that may cause cancer. – Baking and roasting: These methods don’t demean the nutrients except B vitamins in meat. – Stir-frying: It is a good approach for making vegetables and this also preserves the sporous crunch. Eating healthy in Malaysia doesn’t mean sacrificing flavor. By incorporating fresh, local ingredients, you can enjoy the rich culinary heritage of Malaysia while maintaining a balanced diet. Embrace whole grains, lean proteins, and fresh produce, and opt for healthier cooking methods to ensure your meals are both nutritious and delicious.  Happy eating! If you need help on how nutrition can help you, please feel free to connect with our dietitian or download our mobile app to get in touch. WhatsApp Us Now

Subang Jaya: Diet Ideas is now launching an initiative to promote local healthy food businesses through the online platform Healthy Food Around Me (HFAM). The founder of the nutrition service, Masfara Wahidah, said that this platform not only helps Diet Ideas users/customers easily obtain suitable healthy food supplies but also enhances the marketing of healthy food businesses to the right target group. “Through consultation sessions with our nutritionists and dietitians, we will recommend a meal plan that suits the needs of the customers,” she said. The selected food brands will also be customized (tagged) according to the needs of the majority of customers such as food suitable for diabetes patients, gluten-free food, and also for those experiencing polycystic ovary syndrome (PCOS). She added that all listed healthy food options have undergone a rigorous screening process to ensure service quality is guaranteed for all users.Masfara says, the concept of the HFAM platform aims to empower the healthy food industry in Malaysia and add value to the community. “We see that the current trend in society places great importance on a healthy lifestyle, especially after the COVID-19 pandemic. Since the launch of MyDietProgram in 2021, over 800 of our users have been able to enjoy its unique features indirectly,” she added. Prepared by:Muhammad Syafiq bin Mohamad ShafieeOn behalf of Diet Ideas