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In a recent survey conducted by Rakuten Insight in Malaysia during July 2022, the findings were clear: 55% of respondents had chosen to incorporate dietary supplements into their daily routines. These supplements, encompassing herbal, mineral, or vitamin elements, were selected to complement their diets and enhance overall health. Should All women take multivitamins? In the midst of the growing trend in dietary supplement usage, a pertinent question emerges: should women of all ages prioritise multivitamins? While a definitive answer may elude us, experts advocate for a “real food-first” approach. Although certain populations might not necessitate additional supplementation when their nutrient needs are met through a balanced diet, there exist situations where supplementing proves advantageous—especially for women navigating distinct life transitions. Nurturing Nutritional Needs Across Life Stages: Pregnant and Lactating Women Women traversing these pivotal stages necessitate heightened nutrients to cater to both their own well-being and the developing life within them. Vital nutrients during pregnancy and breastfeeding encompass: Folic Acid (Folate) :Folic acid is considered the most important nutrient during pregnancy. It helps in brain and nervous system development and prevent neural tube defects in the foetus. It is recommended to take folic acid 2-3 months before pregnancy. For pregnant women, the recommended dose is higher, which is 600 mcg, while for lactating women is 500 mcg per day. (RNI Malaysia) Iron :Iron is essential in producing haemoglobin, which is an protein in red blood cell. During pregnancy, the mother’s iron requirement is doubled than others to make more blood for the baby. In anaemic women, higher doses of iron are required to prevent the risk of premature birth. DHA (Omega 3) :Docosahexanoic acid (DHA) is a type of Omega fat. It helps in babay’s brain and eyes development. However, there is no recommended intake for Malaysian. It is recommended to consume fish like salmon, tuna, sardine, ikan kembong or anchovies regularly to obtain adequate DHA. Iodine :Iodine is crucial for thyroid function and brain development in baby. Recommended iodine intake is 200 mcg per day, which you can obtain from iodised salt, seafood, or seaweed. Zinc :Zinc is required for growth and development and support immune system. During pregnancy, zinc becomes even more important as it needs to support both the mother and the developing fetus. Zinc deficiency during pregnancy can lead to complications, including difficulties during labour, low birth weight and premature delivery. Vitamin K :Vitamin K is important for the production of clotting factors in the blood, which help in proper blood clotting. Vitamin K deficiency may lead to haemorrage (excessive bleeding) in both the mother and the baby. Besides, adequate vitamin K intake also important in supporting the developments of baby’s bone and teeth. Pregnant and Lactating Women As women age and go through menopause, they face hormone changes and reduced appetite. Supplements can help protect against age-related issues. Key supplements for postmenopausal women include: Calcium :After menopause, women are at an increased risk of bone loss and osteoporosis due to hormonal changes that can lead to decreased bone density. Calcium requirement is increase to support the bone health. Besides, calcium absorption declined with age, which is why calcium needs increase by 200mg per day (to 1000 mg) for women over 51 years old.  Vitamin D :Vitamin D is crucial for maintaining strong and healthy bones. It also helps the body to absorb calcium. Older adults tend to have lower vitamin D levels as they spend most of their time indoor. Magnesium :Magnesium works alongside with calcium and vitamin D in promoting bone health. Besides, Insomnia and sleep disturbances can be more common during and after menopause. Magnesium promotes relaxation and can aid in improving sleep quality.  Vitamin B12 :Vitamin B12 is essential for converting food into energy. Maintaining adequate B12 level can help combat feelings of fatigue and promote vitality. Besides, vitamin B12 is linked to mood regulation and mental well-being. Ensuring sufficient B12 intake can contribute to emotional balance. Coenzyme Q10 (C0Q10) :ACoQ10 is a vital component of the energy production process in cells. It helps to maintain overall vitality. Besides, postmenopausal women may experience increased oxidative stress due to hormonal changes and aging. CoQ10 acts as an antioxidant in protecting the cells from oxidative stress and damage caused by free radicals. Choosing Supplements Wisely Certification: Look for certified products to ensure quality and safety. Reading Labels: Always read labels for allergens and ingredients. Consulting Professionals: Talk to healthcare providers before trying new supplements to get personalized advice and avoid potential risks.  Key Take Away Incorporating dietary supplements can be beneficial during different life stages for women. While a balanced diet is essential, supplements can provide extra support during pregnancy, breastfeeding, and postmenopause. Being informed about specific nutrient needs and seeking professional advice can help women make the right choices for their health.

Nowadays, plant-based has become a popular trend, with many people opting for alternatives to cow’s milk such as almond milk, oat milk, soy milk and coconut milk. For people with lactose intolerance, plant-based milk can be a great substitute, especially in regions like Asia and Africa where lactose malabsorption is common, resulting in symptoms like bloating, abdominal pain and diarrhea after consuming lactose-containing food. However, it is important to consider, can plant-based milk truly replace cow’s milk? Cow’s milk Cow’s milk is a nutrient rich beverage. It is a good source of calcium, protein, vitamin D, vitamin B12 and other minerals like phosphorus and potassium, making it an essential food for strong bones. A 250ml glass of cow’s milk contains around 150 kcal, 8g of protein, 12g of carbohydrates and 9g of fats. Soy milk Soy milk is a great alternative to cow’s milk and it’s made from soybean and water. It is a good source of protein, with a glass containing 90kcal, 8g protein, 4g of carbs, and 4g of fats. Soy milk is a good choice for those managing weight, as it has lower energy and fat content compared to cow’s milk. However, it contains less calcium, so it is important to supplement it with other high calcium foods. Almond milk Almond milk is a popular choice now, but it is not as nutrient-dense as almond itself.  A cup of almond milk contains 60 kcal, 1g protein, 1g of carbs and 3g of fats. Additionally, the price is higher than cow’s milk. Thus, it is not so value for money when it comes to the nutrition-wised. However, almond milk is a good choice for those on a “low-carb” diet and it has a mild taste, making it a great coffee companion. Oat milk Oat milk is another rising star. It is made from oats, resulting in a higher carbohydrate and fibre content compared to other plant-based milk options.  A glass of oat milk contains around 120 kcal, 3g protein, 16g carbs and 5g fats. Oat milk has a thicker texture, thus is suitable for smoothies and coffee. It is also a good choice for those who have lactose intolerance, allergy to soy or nuts. Coconut milk Coconut milk is made from grated coconut flesh and water. The making of coconut milk and coconut cream are basically the same, they are different in ratio. Coconut flesh to water ratio is 1:4 for coconut milk, whereas for coconut cream is 1:1, which results in higher fat content. Compared to other plant-based companies, coconut milk contains higher fat. A glass of coconut milk contains about 50 kcal, 5g of fat, 0g protein, and 2g of carbs. It has a unique aroma, but is so strong that it might overpower the taste of the beverage. However, it is best used in dishes like curry and tomyam! Rice milk Rice milk is not as popular in Malaysia but is common in countries like Taiwan and China. It has the highest carbohydrate content compared to other plant-based milk options and is rich in various Vitamin B. (don’t ever think all the milk is the same!) A glass of rice milk contains 120 kcal, 22g carbs (it is more than a piece of white bread), <1g protein and 2g of fats. For people with diabetes, rice milk is not a good choice. Rice milk itself has a light rice fragrance and is used to make staple food like chee cheong fun and radish cake. Pea milk Pea milk is also a lesser-known option but is a good choice for those looking for a plant-based milk with protein content comparable to cow’s milk.. Besides, it contains branched chain amino acids, which are very useful in building muscle. A glass of pea milk contains around 70 kcal, 8g of protein, 4g of fat and 0g of carbs. Its taste is milder compared to soy milk, making it a great choice for individuals who want to supplement protein but do not enjoy the taste of soy milk. Pea protein is often used to make protein powder suitable for vegetarians. Except nutrition-wised, there’s also many factors to consider when replacing cow’s milk with other plant-based alternatives. For example, the taste. The taste of plant-based milk can vary depending on the plant they are made from and the manufacturing process. For example, almond has a slightly nutty flavor, oat milk is slightly sweet and with a creamy texture while coconut milk has its own coconut’s aroma. Besides, the versatility of the milk. Cow’s milk is very versatile and can be used in a variety of dishes such as cereal, beverage, baking and cooking. Plant-based milk can also be used in many of these applications, but may have different results depending on the type of milk used and the recipe. For example, almond milk is not a good choice for basking because of its thin consistency, and soy milk may curdle when added to acidic ingredients such as lemon juice or vinegar. Conclusion In conclusion, while plant-based milk can be a good alternative to cow’s milk for people with dietary restriction, ethical concern and taste preference, it’s important to be aware of their nutritional content and versatility when making the change.

If you are one of the health freaks, you must have come across this word before – “kombucha”. Kombucha has been a rising star in health food in these few years. Can this tangy drink really claim its name? Or it is just another gimmick to let people fall into? No worries, let’s dive into this topic now! What is Kombucha?  Kombucha is a tea-based fermented beverage brewed with tea, sugar, yeast and bacteria. The yeast ferments sugar in tea, producing alcohol and carbon dioxide. The bacteria then feed on the alcohol, producing lactic acid and acetic acid, that give kombucha its gassy and tangy flavour.  Although it just becomes popular, kombucha has been consumed in China and the other part of Asia for thousands of years. The exact origins of kombucha are unclear, but it is believed to first made in northeast China, as the people believed it as an “immortal drink” Health benefits of Kombucha Even though drinking a beverage made from “yeast and bacteria” sound unpleasing, kombucha is well-known for its health benefits. 1. Support digestion Indeed kombucha is made from bacteria, but it is good bacteria called “probiotic”. This beneficial bacteria helps in improving digestive health. Probiotics can help balance the levels of good and bad bacteria in the gut, creating an environment called “gut symbiosis”, which can help reduce symptoms of digestive issues such as bloating, constipation and diarrhoea.  2. Antioxidant properties Kombucha is made from tea, thus it contains antioxidants, which are compounds that help to fight free radicals from damaging your cells. The fermentation process increases the level of antioxidants like organic acids and polyphenols. Antioxidants help to reduce inflammation and protect against various diseases, including cancers and neurodegenerative diseases. [1] 3. Anti-bacterial properties Kombucha is a fermented drink that contains various organic acids including acetic acid, which is responsible for the acidic smell of vinegar. Some studies have shown that acetic acid can kill many harmful bacterias. However, more research is needed to determine the overall effectiveness of kombucha as an antibacterial agent. 4. May improve liver function Except for acetic acid, the fermentation process of kombucha produces glucuronic acid. Glucuronic acid plays a role in supporting liver health by helping to remove harmful substances from the body. It is conjugated with toxic substances and waste products in the liver, making these substances more water-soluble and easier to excrete from the body through urine or bile.[2] How to make Kombucha at home? You can make your own kombucha at home. The procedure is very simple.  To make 1 jar of kombucha, you need:  – 8 black tea bags (or other tea)– 1 cup of white sugar– 1 piece of Scoby (Kombucha’s starter culture)– 4 litre of water– 1 large glass jar– A piece of clean cloth Instructions:  Sterile the glass jar with hot water. Boil 4 litres of water in a large pot. Add the teabags and sugar into the pot. Stir carefully until the sugar dissolves.  Let the tea cool to room temperature and remove the tea bags. Pour the cooled tea into the glass jar. Add the kombucha Scoby. Cover the jar with a cloth and secure it with a rubber band. Place the jar in a warm, dark place(out of sunlight) for 7 to 10 days and keep checking the Scoby. After 7 days, taste the kombucha daily. If it is too sweet, let it ferment for a few more days, it will become sourer as days go by.  Remove the Scoby and keep 2 cups of kombucha to use as a starter for the next batch of tea. Pour the remaining kombucha into bottles and store it in the refrigerator.   Note: You can get the Scoby by asking a friend who makes kombucha or purchasing online. Besides, also noted that it is important to maintain cleanliness throughout the process of brewing to prevent contamination.  Common Questions Question: Can people with diabetes drink kombucha? Since it is prepared with a large amount of sugar? People with diabetes can enjoy kombucha. Even though the sugar used in kombucha making looks like it is forbidden, the fermentation process reduces the sugar content overall as the Scoby feed on the sugar. However, do consult with your healthcare provider to provide more concise advice based on your condition.  Question: Does kombucha contain alcohol? Yes, kombucha can contain alcohol. The alcohol content can range from 0.5% to 2% by volume. However, it is important to note that not all kombucha brands are the same, some may have higher or lower alcohol levels depending on the brewing process and ingredients used. Question: How many cups of kombucha can I drink? There is no limit on how many cups of kombucha you can drink. However, as a general guideline, it is recommended to not exceed 240ml (a cup) per day. Kombucha contains a small amount of caffeine and alcohol, and overconsume may cause side effects like stomach upset, dizziness and headache.   Please be reminded that Kombucha is not a panacea. As the drink is getting more popular, some unscrupulous businessmen try to make use of it. From losing weight to treating cancer to regrowing hair, the list goes on. These claims lack evidence to support them. Kombucha is a beverage that might help to boost your health, but it is never a miracle exilic that cures diseases. Please look for the help of a healthcare professional if you have any health problems.

Is breakfast really the most important meal of the day? We have been instilled with this statement since a very young age.  “Eat breakfast like a king, lunch like a prince, and dinner like a pauper”. Many of us grew up believing we must eat a big breakfast in the morning.  It is said that breakfast is the meal to provide energy to kickstart our day and carry out our daily activities. Whereas we should keep dinner small and light, as we are prepared to rest and do not need much energy. Some said eating heavy dinners is the cause of weight gain and other diseases.  The benefits of breakfast Besides the benefit mentioned above, eating breakfast brings many health benefits, according to research.[1] However, some said they don’t have the habit of eating breakfast,  don’t feel like eating in the morning, or feel sleepy and cannot focus after breakfast, so they rather skip it. Does this mean they are unhealthy? The truth is, the concept of “3 meals per day” is just a cultural norm that has been established in many societies, but it is not the only way to eat. Think of our ancestors in Palaeolithic Age, which relies heavily on hunting activities. Their food hunting and gathering practice depend on the availability of resources, rather than adhering to a strict meal schedule.   Intermittent fasting The most popular fasting method nowadays is intermittent fasting.  Read more about intermittent fasting here: Does Intermittent Fasting helps in Weight Loss? Intermittent fasting, for example, the 168, requires long hours of fasting. Some who practise IF might choose to skip morning meals instead of dinner. This skipping breakfast behaviour somehow has been studied for its potential health benefits： The result is inconsistent and the argument never stops. However, it is worth noting that not everyone should follow the “eat breakfast like a king, lunch like a prince, and dinner like a pauper” statement. Some people feel their conditions are better without taking breakfast, so be it.  What is the best time for breakfast? It is generally recommended to eat breakfast within the first or two hours of waking up. However, the best time for breakfast can vary depending on the individual’s schedule and lifestyle. For example, if one has a late dinner, he is likely to delay breakfast on next day too.  Who should not skip breakfast Even though one can choose to eat or not to eat, there are several groups of people who are not recommended to skip breakfast:  Take Away It is important to note that everyone is different, and some people may not feel hungry in the morning. Some people prefer to eat a big breakfast, while others might prefer a light one. It is important to listen to your body and eat when you are hungry, regardless of the time of day.  Also, if you are trying to lose weight, it is important to consider the total calorie intake throughout the day rather than just focusing on skipping breakfast. If you have any concerns about your eating habits, it is best to speak with a dietitian.