Getting the message across Colon Cancer -- Part 2 Colon Cancer Enzyme -- Part 2 Enzyme How does Cereals and Pulses improve vitality?(Part 11) How does Ginger improve vitality?(Part 10) How does Seaweed improve vitality?(Part 9) How does Asparagus improve vitality?(Part 8) How does Tomato improve vitality? (Part 7) How does Brown rice improve vitality? (Part 6) How does Almond improve vitality? (Part 5) How does Broccoli improve vitality? (Part 4) How does apple improve vitality? --20 Foods For Vitality (Part 3) 20 Foods For Vitality (Part 2) 20 Foods For Vitality Gastrointestinal Health (Final part) Gastrointestinal Health (Part 2) Gastrointestinal Health (Part 1) Eating towards a better health Ways to boost your immune functions SARS (Severe Acute Respiratory Syndrome) The Immune System II - by Dr. Mohamed Ishak The Immune System I - by Dr. Mohamed Ishak Polypeptides (or proteins) Polysaccharides (or complex carbohydrates) All About RICE! (Part 2) All About RICE! (Part 1)

Getting the message across     Diet, Lifestyle and Cancer Prevention: Getting the Message Across was the theme of the World Cancer Research Fund (WCRF) Health Professional Conference 2005 held recently in Hong Kong. It seems that every month, there is new research revealing the latest dietary innovation or wonder food that can radically change health and survival. Some of these reports of scientific advances offer promising benefits, but some of the research announcements are misunderstood or misinterpreted, and the latest news on food and health sweeping over the continent may be downright misleading or generate yet more confusion in the mind of consumers. Based on substantive established scientific evidence, about what each and everyone of us can choose to modify in our daily diet and lifestyle for cancer prevention, it¡¦s becoming an ever-more urgent priority for public health specialist whose goal is to reduce the incidence of cancer. With such a wide variety of dietary regimes to choose from, how are you to decide what¡¦s best for you?     Greens are good for you!     Health experts agree that 400grams of fruits and vegetables per day per person and a high fibre diet (approximately 25-30 grams per day) are fundamental priority health targets. According to the 1997 World Cancer Research Fund (WCRF) expert report, evidence of dietary protection against cancer is strongest and most consistent for diets high in vegetables and fruits. The WCRF panel of experts concluded that consumptions of 400grams/day or more of the variety of vegetables and fruits could, irrespective of other diet and lifestyle patterns, decrease overall cancer incidence by at least 20%. There is convincing evidence that diets high in vegetables and fruits protect against cancers of mouth and pharynx, esophagus, lung, stomach, colon and rectum, larynx, pancreas, breast and bladder. High dietary fibre is also associated with lower risk of some cancers, especially bowel cancer. The recommended daily intake of dietary fibre is  25-30g per day for a healthy adult. This can only be achieved by incorporating high fibre foods such as whole grains, vegetables, fruits, nuts and seeds into eating patterns every day and/ or using a bran supplement.   5-a-day   Adequate fruits and vegetable intake has a protective effect, helping ward off chronic diseases while elevating resistance to infectious disease and reducing nutritional deficiencies. Fruits and vegetables actively promote health by providing our bodies with essential vitamins, dietary fibre and a myriad of phytochemicals that act as antioxidants in the body. Antioxidants neutralize the free radicals that accelerate the process of cell decay. 400g of fruits and vegetables per person per day for the prevention of chronic diseases translates to approximately ¡§5-a-day¡¨, that is, eating five or more serving of fruits and vegetables every day. A portion of fruits or vegetables for an adult, is approximately equal to: „X 1 cup of raw salad greens „X 1 medium sized piece of fruit „X 150ml of 100% fruit or vegetable juice „X ½ cup of cooked veggies „X ½ cup of cut-up fruit and veggies „X ½ cup of cooked beans/peas „X ¼ cup of dried fruit The general recommendation is to aim for three vegetables servings and two fruits servings. It¡¦s also worth remembering that dried, canned and especially frozen foods can also count towards the 5-a-day target. ¡§The Star 3/7/2005¡¨     Colon Cancer -- Part 2     Early detection of colon cancer and the prevention Actually, colon cancer could be avoided if you take care of your health. If you foster a healthy lifestyle with healthy diet, the occurrence of colon cancer may be reduced. If cancer patients know their illness earlier, they could go for treatment and may control the illness before it worsens. Please take note that early detection of the cancer condition and taking care of health may control the illness from aggravation. How to prevent colon cancer? Identify the risk of colon cancer you may face and go for body checkup as soon as possible. Increase vegetables, fruits and fibre intake, however, reduce meat intake. Consume multivitamins to make sure calcium and selenium intakes are sufficient. Exercise regularly. No smoking. For women in menopause, intending to have hormone therapy, please consult physician before proceeding. Please consult your physician opinion if you are taking aspirin for your heart and intestines daily.     Healthy lifestyle guidelines - Colon cancer prevention     Diet According to research, maintaining a healthy diet may reduce 50% of the colon cancer risk. Reduce the consumption of red meat, cholesterol and saturated fat may decrease cancer occurrence. In addition, vegetables and fruits that are rich in antioxidant are capable of preventing cancer occurrence. Fibre Fibre may help to reduce colon cancer risk as well as reduce blood cholesterol. Fibre may assist in digestion and increase bowel movement.  Bowel movement regularity may reduce cancer occurrence. Calcium Calcium may prevent cancer cells multiplication in the intestines. For women in menopause, particularly adequate calcium is necessary for cancer prevention as well as osteoporosis. If you are lacking in calcium intake, please consult with your physician the alternative way for calcium supplement. Selenium Selenium is absorbable mineral in the human body. Diet lacking in selenium had been shown to heighten the risk of cancer risk. Exercise Studies showed that lack of exercise may increase the risk of cancer especially colon cancer. On the contrary, exercise may prevent cardiovascular disease as well as lung cancer. Smoking Smoking was known as the ¡§major cause¡¨ of lung cancer and also causes other cancer like colon cancer. If you are smoking, please consult your physician the skills of quitting the habit and replacement with nicotine substitution. Hormone Therapy According to studies, estrogen and progesterone intake may decrease the occurrence of colon cancer. Aspirin and other medicines Aspirin and certain medicines may prevent cancer. Aspirin had been found to prevent cardiovascular disease. Nowadays, it may help to reduce cancer occurrence. However, please consult with your physician before taking aspirin.     Colon Cancer     Had you ever been troubled by cancer examination result? Or have any of your family members ever suffered from cancer? What was your reaction? Were you shocked, skeptical or angry? In fact, you should not be threatened with the stress or tear of the illness during such times. On the contrary, you should be as courageous as other cancer patients in fighting against the illness. Colon cancer is a common cancer illness. Actually colon cancer could be prevented if we foster healthy lifestyle habit, know in advance the cancer risk and factors, undergo regular body checkup. To know more about colon cancer, you have to understand intestines and its functions. Intestine is seen to be an important part of the human excretory system. Intestines absorb nutrients and eliminate waste from our body. In addition, intestines absorb water, sodium and potassium to enable normal function of body cells. Intestines are divided into two parts- small intestine and large intestine (colon).     How is colon cancer formed?     In a healthy body, cells multiply at a controlled rate so as to grow and repair damaged tissues and replace dying cells. If the body cells keep multiplying uncontrollably, a mass of tissue called a growth, or tumor, will be formed. In the beginning, cancer cells will form lines in the intestine. The cells growing up uncontrollably without any symptoms. Usually, cancer cells will grow continuously until obvious symptom appeared. Cancer cells grow extremely uncontrolled may even reproduce for 20 years. Most of the cancer patients were diagnosed with to colon symptoms. Are you at risk with colon cancer? The primary factors causing colon cancer are: Heredity/ genetic Aging Obesity Smoking Lack of exercise Occupation     Enzyme -- Part 2     1. Digestive Enzyme Digestive enzyme secreted along the gastrointestinal tract and break down foods, enabling the nutrients to be absorbed into bloodstream for use in various bodily functions. There are 3 main categories of digestive enzymes: amylase, protease and lipase. Amylase, found in saliva and in the pancreatic and intestinal juices, breaks down carbohydrates. Protease, found in the stomach juices, helps to digest proteins.  Lipase, found in the stomach and pancreatic juices, and present in fats, aids in fat digestion. 2. Metabolic Enzyme Metabolic enzyme is responsible for initiating chemical reactions within the body. Much of this enzyme activity goes on within the cells to protect them from damage and maintain the process of cell respiration, detoxification, regeneration and energy production. They enable us to see, hear, feel and move. Metabolic enzymes are found doing their specific work in the blood, organs and tissue. The liver, pancreas and gallbladder produce metabolic enzymes. Two particularly important metabolic enzymes are superoxide dismutase (SOD) and catalase. SOD is an antioxidant that protects the cells by attacking free radicals while catalase breaks down metabolic waste product.     3. Food Enzyme     Food enzyme, also called extrinsic digestive enzyme, comes from raw foods such as fruits and vegetables. Enzymes are extremely sensitive to heat, even low to moderate heat (1180F or above) destroys most enzymes in food, so to obtain enzymes from diet, one must eat raw foods.  Most fresh-grown food contains enough active enzymes to digest the proteins, starches, or fats found in that food. This makes digestion of these raw foods much easier for the body. For example, avocados and nuts have naturally occurring lipase or fat-digesting enzymes, while oats have a high amount of amylase, or starch-digesting enzymes. The contribution of food enzymes to the digestive process is extremely important and too often overlooked. All bodily functions can be enhanced and improved by supplemental enzymes or increase enzyme precursor intake in the form of predigested food supplement. Enzyme Deficiency When the body receives foods that are deficient in enzymes, it increases its numbers of white blood cells as a defense mechanism.  Enzymes are then released from these cells as well as, from the lymphatic tissue and spleen where they also are stored in the body to digest toxins. When white blood cells are continually elevated due to a diet of enzyme dead foods, the immune system becomes compromised. This is because enzymes, normally held in storage to fight infection, are drawn out of storage for the purpose of digesting food. There is a direct link between the strength of our immune system and our enzyme levels. The more enzymes we have the stronger our immune and digestive system will be. There is a greater amount of enzymes found in the young person's tissue than in an elderly person's tissue. Understanding this fact of life, doing all you can to maintain and enhance your enzyme levels would be a benefit to unlimited health.   Illness related to Enzyme Deficiency   Arthritis High cholesterol Diabetes Hypertension Heart disease Stroke Allergy, etc A key to maintaining optimal health is to eat fruit, vegetables, nuts and seeds in the raw unprocessed state whenever possible. Since it is difficult in our life to eat a lot of raw foods, it may help to supplement with enzyme precursor, which is responsible to stimulate bodily enzymes producing. Enzyme supplementation helps assure proper assimilation of nutritional supplements (vitamins and minerals) as well as foods. Man is not what he eats, but what he can digest and assimilate!     Enzyme     All living things need enzymes in order to maintain life. The late Dr. Edward Howell, a physician and pioneer in enzyme research called enzymes the ¡§Sparks of Life¡¨. Enzymes are substances that make life possible. They are needed for every chemical reaction that takes place in the human body. No mineral, vitamin and hormone can do any work without enzymes. They are the manual workers that build our bodies from proteins, carbohydrates and fats. The following is a quote from Dr. Edward Howell, author of Enzyme Nutrition and recognized leading expert of enzymes and their supplementation.     Enzyme is needed in pre-life, current-life and pos     "Our Body's life force, vitality, vital force, strength, nerve energy or what ever you choose to call it has enzymes at its core. Without the life energy of enzymes we would be nothing more than a pile of lifeless chemical substances - vitamins, minerals, water and proteins. In both maintaining health and in healing, enzymes, and only enzymes, do the actual work. They are what we call, in metabolism, the body's labor force. Each one of us is given a limited supply of bodily enzyme energy at birth. This supply, like the energy supply in a new battery, has to last a lifetime. The faster you use up your enzyme supply, the shorter your life¡¨.   An ¡§enzyme¡¨ acts in certain ways in the body to do specific jobs   such as to: Digest food Provide cellular energy Break down toxins Cleanse the blood Strengthen the immune system Repair all cells, tissues and organs Reduce stress on the pancreas and other vital organs Enzymes and proteins are dependent upon one another. If there are too few enzymes, proteins cannot be broken down. Conversely, if there is not enough protein, enzymes cannot be formed. Without enzymes, even the most balanced dietary lifestyle would be worthless because food cannot be digested and used by the body. There are thousands of enzymes manufactured in the body and they fall into three main categories: Digestive enzyme Metabolic enzyme Food enzyme     How does Cereals and Pulses improve vitality?(Part 11)     Cereals and Pulses is the important nutritional food for mankind. Research found that they are rich in phytochemicals. Additionally, they also contain other nutritional value especially Vitamin B-complexes that help to reduce fatigue. For example, saponins capable of neutralizing carcinogenic enzymes in the intestine thus lower cholesterol indirectly. According to the research from Kentucky University of America, consume one cup of boiled pulses daily, 20% of the bad cholesterol will be reduced in three weeks. The Isoflavones and Genistein from pulses were powerful antioxidants. Isoflavones reduce the breast cancer and cervical cancer risk. Genistein can suppress tumours from growing up. Both of them helpful in preventing and fighting cancer. The phytosterols from cereals help to prevent absorption of cholesterol, reducing heart diseases. Lignin works to eliminate free radical in blood, lower cholesterol and prevent cancer cell from growing up.     How does berries improve vitality?     Besides rich with Vitamin C, berries also contain phytochemicals, such as ellagic acid, it alleviates and fights against carcinogen, prevent tumour spreading. Flavonoids are powerful antioxidant that will destroy free radical, reduced cancer disease, heart disease and other chronic illness occurrence. Healthy eating tips: Mix ½ cup of strawberries, blue berry, small red berry and one slide of banana, add lemon juice and 1 cup of yoghurt to make ¡§berries banana salad¡¨. In summer, eat the nutritional and healthy salad, which contains the sweetness of berries, fibre from banana and freshness of lemon, is helpful in     How does Ginger improve vitality?(Part 10)     The ancient Roman soldiers always brought along a piece of ginger because ginger relieved many symptoms effectively, from nausea, indigestion to migraine. Ginger contains gingerol, another phytochemical. It stimulates the body, promoting blood circulation and activates the interconnection among internal organs. This promotes perspiration and stimulates appetite. Research also shows that gingerol lowers blood pressure and calms cardiovascular disorders. Healthy eating tips: Remove the skin and cut into slices. Boil briefly and soak whilst still hot, in a mixture of vinegar, sugar and salt, so ¡§vineger ginger slices¡¨ is done. The boiled vinegar is good for consumption because it¡¦s helpful for energy recovery, increases appetite, prevents hypertension and fight against skin aging. The ginger used in sushi restaurants is not only for decoration, but is effective in killing bacteria and aiding digestion.     How does Kanran improve vitality?     The Elderly Nutrition Research Centre of Tuff University in America show that an antioxidant substance in kanran is higher than other veggie food, including b-carotene, Vitamin C and Vitamin E. In addition, folic acid helps to prevent heart disease; calcium and magnesium strengthen bones thus lutein fight against mascular degeneration and protect eyesight. Clever keeping method: Chinese is named kanran as sea cabbage. There are various type of kanran including green leaf sea cabbage, cabbage ball and purple sea cabbage. When purchase, choose the glossy and solid kanran, without fissure taste is better. The most outer layer of kanran contains the richest of nutrient, especially vitamin C, but it also contains most pesticide. For safety to eat, remove several outer layers of kanran.     How does Seaweed improve vitality?(Part 9)     Seaweed and kelp (konbu seaweed) are nutrition rich marine plants. Eastern and western research demonstrated that seaweed contains tumour disintegration property. Magnesium and iodine in kelp (konbu seaweed) can help to control blood pressure, benefits our heart while calcium helps to strengthen bones and teeth. According to estimation, every 30g of seaweed contain 1500 IU of Vitamin A, which is 30% of daily-recommended intake. Adequate Vitamin A is capable improving immunity, prevent night blindness (mascular degeneration), and is a good helper to protect vision.  Cooking tips: The dry seaweed contains nutritional value in its exterior, so, just flush it with water gently and don¡¦t clean it vigorously. The best method to preserve the nutrients from seaweed is to boil soup, as the nutrients will be released into the soup and we are left with the useful fibre and phytochemical.     How does Papaya improve vitality?     Papaya is rich in £]-carotene and vitamin C. It helps to strengthen the immunity. Large amount of soluble pectin fibre lowers cholesterol. Moreover, an enzyme from papaya called papain promotes the digestion and absorption of protein. Eating papaya with meat may reduce the workload of the digestive system. Cooking tips: Green papaya contains more papain. Place slices of papaya between meat that is hard to chew, due to the presence of enzymes, even the toughest meat will be tenderised and taste better after cooked.     How does Asparagus improve vitality?(Part 8)     Asparagus originated from the region of Southern Europe to Western Asia. More than two thousand years ago, it was a precious medicinal herb to the Greeks. In the 17th Century, it was even served in special cuisine in France to royal guests. Healthy cooking tips: It is easy to become weak in the intense summer heat. This is the time to eat asparagus. Stir-fry chopped garlic with chicken slices and asparagus. You may add spring onions shreds and oil as seasonings. Chicken has a rich content of vitamin B, garlic nourishes the body and spring onions stimulate the appetite. This combination is very helpful to the weak body. The green stalk of asparagus is rich in folic acid, a B vitamin that promotes the regeneration of cells. 5 stalks of asparagus contain about 110£gg of folic acid, equivalent to 20% of the daily requirement. Besides being an essential nutrient for pregnant women, folic acid also helps to prevent heart disease and has anti-cancer property. Moreover, its rich vitamin E content fights ageing.     How does Red grapefruit improve vitality?     Besides its rich vitamin C content, the latest research shows that grapefruit also contains antioxidant compounds ¡V lycopenes and £]-carotenes. Red flesh and pink flesh varieties contain larger amounts of antioxidant than the white flesh variety. In addition, two phytochemicals named limonene and terpenes are found to inhibit the cancer-causing effect of estrogen. Grapefruit, low in fat and high in fibre, together with its rich vitamin C, is a fruit that prevents cancer and cardiovascular disease while promoting digestion. Healthy eating method: Sliced grapefruit may be drenched with grape wine that aids digestion or sherry to suit different tastes.     How does Tomato improve vitality? (Part 7)     The best-known antioxidant in tomato is lycopene. It protects cells and repairs damaged cells. Therefore, it has cancer-preventing and cancer-fighting properties. In a large-scale study carried out by Havard University in 1995, male subjects who took more than 10 portions of tomato-based products had 35% lower risk of prostate cancer. A study in Israel also found that lycopene could inhibit breast cancer, lung cancer and tumour growth in the uterus. Fresh tomatoes also contain other antioxidants such as £]-carotene, vitamin C and E, which delay ageing and protect vision. Healthy eating tips: Fresh tomatoes are rich in vitamins which, when cooked lightly, exert better effects. Add a little oil (olive oil is the best) during cooking helps to release more lycopene and make it more absorbable.     How does Olive Oil improve vitality?     Having the same high fat diet, more Americans die from heart attack than their counterparts in Europe. A study from the Epidemiology and Cancer Prevention Centre of Havard University found that the key lied with olive oil. To date, olive oil is universally regarded as the healthiest oil because it contains the highest amount of monounsaturated fatty acids, about 70%. It is able to lower low-density lipoprotein cholesterol (LDL) and prevents arteriosclerosis. Olive oil also contains many types of phytochemicals, the most significant being polyphenoloxidase. It protects the heart against free radical attack.   In addition to being cardio-protective, olive oil also helps to prevent cancer because polyphenol together with vitamin E forms a protection that deters cancer cells from entering. Joint research by the Havard School of Public Health in America and the Athens College of Public Health in Greece found that women who took olive oil more than once a day had 25% lower risk of breast cancer than women who did not use olive oil regularly. Good storage method: After the seal is broken, placing olive oil in the cabinet for a long period will change its texture and aroma. Chemical compounds with protective effect will also be lost easier. Storing olive oil in refrigerator or at cool places is the best way to keep olive oil fresh.  Just pour out the amount needed and place at room temperature before using, it will quickly return to liquid state.     How does Brown rice improve vitality? (Part 6)     Brown rice is an excellent source of complex carbohydrate and helps to maintain a stable blood sugar. The high fibre content helps with digestion whilst calcium and magnesium are important minerals for building strong bones. Additionally, brown rice also contains large amounts of B complex vitamins that tranquillizes mood. Cooking tips: Brown rice is good for health, many people know this but fail to take it frequently. The main reason could be its texture, which is less appealing than the fines and appetizing white rice. In fact, there is a way to cook brown rice to produce a soft texture. Soak brown rice in water for a day. Then steam for 30 minutes in a steamer. After that, cook the rice in an electrical cooker. The brown rice cooked in this way tastes better than white rice and could retains more nutrients.     How does Sesame improve vitality?     Sesame is a common food in modern days and olden days. The pyramid of Egypt contained record on sesame, which was highly valued ¡V a single sesame seed could be used in exchange for a cow. During the time when meat was prohibited in Japan, sesame had the same status as tofu. The most precious component in sesame is sesame lignan. It is a phytochemical, which could inhibit the formation of cholesterol and fat, prevent arteriosclerosis and fight cancers. Additionally, sesame is rich in protein and unsaturated fatty acids, thus the ability to maintain a stable blood sugar level. High mineral content, such as calcium and magnesium strengthen bones, while other nutrients enhance the skin and delay ageing. It is a beauty elixir. Healthy eating method: Eating sesame with skin may cause indigestion. Crushed sesame not only has a nice aroma, it is also better absorbed. Mix crushed sesame and honey together, spread the paste on bread or mix in salad, you will be able to enjoy the full benefits of sesame.     How does Almond improve vitality? (Part 5)     Almond is the king of nuts. Its fat content is mostly unsaturated fatty acids. Not only will they not burden the body functional systems but aid in getting rid of cholesterol and prevention of hardening of the arteries. In addition, almond contains the highest vitamin E content among all nuts. Vitamin E strengthens the cell membrane, suppresses oxidizing substance in our body thus helping the body to fight high blood pressure and heart disease. It is also rich in calcium and magnesium, which build stronger bones. Almond is not only sweet; it also lightens your mood because of its high content of vitamin B2 and nicotinic acid. Method to keep fresh: Vitamin E is fat-soluble and exists together with fat. When almond is not fresh, its fat content becomes easily oxidised and the effect of vitamin E is reduced. Therefore, keeping almond fresh is very important. Almond with shell can reduce the oxidation rate. However, almonds on sale are usually without shells. When kept in tightly sealed bottle, its rate of oxidation may be reduced and it stays fresh.     How does Mushrooms improve vitality?     Mushrooms do not only look cute with an irresistible aroma, they also have disease-fighting ability. Westerners in general believe that Asian mushrooms, both flat and button mushrooms, exert greater effect. In the 70¡¦s and 80¡¦s, the Japanese has discovered a compound called eritadenine in mushrooms. It was able to prevent the precipitation of cholesterol, thus preventing and improving arteriosclerosis and high blood pressure. Clinical studies also found that after eating mushroom, an individual¡¦s immunity became stronger and is better in preventing and fighting cancers. The rich vitamin B complex in fungi can also reduce stress and lift a person¡¦s mood. Healthy eating method: Cooked flat and button mushrooms have better texture and nutritional values than raw mushrooms because during cooking, the cell wall of mushrooms would be disintegrated. Nutrients released together with its aroma, are better absorbed by the body. In addition, as vitamin B complex are water-soluble vitamins, do not throw away the water used for soaking the mushrooms because it contains nutrients. During soaking, amino acids, which are beneficial to the body, also, leak out from mushrooms. This water may be used to cook soup. Gravy of mushroom dishes naturally also contain vitamin B complex and can be taken as well.     How does Broccoli improve vitality? (Part 4)     Broccoli is rich in sulphoraphane, a phytochemical that prevent the growth of cancer cells. University of Utah Medical College in America discovered that broccoli contains large amounts of lutein, an important antioxidant that protects the vision. Besides, other cruciferous vegetables would also contain large amounts of folic acid, fibre, £]-carotene and vitamin C, which help prevent cardiovascular disease. Cooking tips: Broccoli is not suitable to be eaten raw because it can easily lead to bloating and affects digestion. To preserve the vitamin C content in broccoli, reduce its heating time. It is better not to boil the whole florets or big chunks but to cut into small pieces and boil in small quantities to minimise heating time. According to research, boiling broccoli for more than 3 minutes will cause 50% loss of vitamin C. However, cooking only 2 minutes can still retain 80% vitamin C. Therefore, you would need some skills to cook broccoli quickly.     How does mango improve vitality?     Mango has an orange red exterior with attractive yellow flesh. It contains large amount of carotenoids, consisting of more than 600 types of compounds. The more familiar ones are £]-carotene, lycopene and lutein, which are all powerful antioxidants. According to research, mango is richer in £] -carotene than both honeydew and peach. In addition, the high fibre content in mango also helps digestion. These are mostly soluble fibre, which are capable of lowering cholesterol and protecting the heart. Healthy recipes: Mango is mostly eaten raw. To counter its sourness, add a little salt. Adding lemon slices also gives you a special taste. In the summer heat, cut a mango into chunks and add some cream. Put it in the freezer and a delicious mango ice cream is done.     How does apple improve vitality? --20 Foods For Vitality (Part 3)     Apples are rich in quercetin, a phytochemical capable of fighting cancers and heart disease caused by free radical. Apples with skin are richer in fibre that helps in digestion and lowering cholesterol. Fructose and fibre from apples maintain a more stable blood sugar compared with other fruits.      Healthy recipe: Use apples in dishes. Slice an apple into thin slices and stir fry briefly in olive oil. Lay the apple slices on a grill pan, add on some cooked pork and drizzle on white wine and add a little chilli. Grill for 10-15 minutes and a special ¡§grill apple pork¡¨ is completed. The sweet and sour taste of apples can rid the odour of pork, leaving only the sweet meaty aroma. Together with the fibre from apple, the texture is great. People who do not like pork would also be tempted to try. The western saying ¡§an apple a day keeps the doctor away¡¨ still makes sense today. However, remember, only ¡§an organic apple a day¡¨ will keep the doctor away because apples are tainted with wax and insecticide nowadays.     3. Capsicum -- How does it improve vitality?     Sweet pepper contains vitamin C and £] -carotene, the more reddish the colour the richer the content. Very few vegetables contain such abundance of £]-carotene. One sweet pepper can supply 4 mg of £] -carotene, equivalent to 30% of the daily-recommended intake. b-Carotene is a powerful antioxidant. It can strengthen the immune system, fight against the damaging effect of free radicals, and reduce the occurrence of heart disease and cancers. The combination of vitamin C and £] -carotene builds a stronger protection against cataract and also protects eyesight. Cooking tips: Capsicum has high water content. It is crunchy and suitable to be eaten raw. For stir- fries, just put it onto the frying pan towards the end of the cooking and stir-fry briefly to avoid the loss of vitamin C. The vitamin C content in capsicum is high. A green pepper with the size of a palm contains 100mg of vitamin C but red pepper contains three times the amount and ranks top among all vegetables.     20 Foods For Vitality (Part 2)     Bearing in mind what people would like in their food, we are recommending 20 types of food for better vitality. Some are traditional antioxidants, such as vitamin E, C and £]-carotene, others are newly discovered phytochemicals. We are providing many practical tips here so that everybody can put healthy eating into practice. Start serving these healthy foods from tonight. This will help boost the vitality for you and the whole family.     1. Green tea     How does it improve vitality? During the processing of green tea, fermentation does not take place. This is why large amounts of catechins, a kind of polyphenol, are well preserved. Catechins reduce the risk of cancer occurrence and are capable of reducing the size of existing tumours. Therefore, they are regarded as having cancer preventing and cancer fighting properties. Research also found that regular tea drinkers have lower LDL cholesterol and higher HDL cholesterol. Therefore, besides fighting cancers, green tea is also capable of reducing cholesterol and preventing high blood pressure.   Healthy eating method:   Young green tea leaves contain higher amount of catechins whereas mature leaves contain less. Drinking a cup of green tea everyday in the long run is beneficial.     20 Foods For Vitality     The vibrant hues of fruits and vegetables are not only beautiful, they indicate rich supply of antioxidants. Besides the known antioxidants such as vitamin E, C and £]-carotene, phytochemicals are the latest trend in fighting ageing. Let¡¦s check out the foods containing these incredible ingredients. Fresh green spinach, bright red pepper, deep purple aubergine and pure white garlic bulbs. These are different colours that fascinate us and draw our attention. Fruits are no less attractive. Bright red strawberries, green guavas, yellow pineapples and pink honeydew. They stimulate the sight as well as the appetite. In fact, the bright and vast colours of fruits and vegetables are not just beautiful, they promise a rich supply of antioxidants.       Apparently, plants are created with different colours, smell and texture to deter insects as well as to fight bacteria and viruses. These abilities or formed phytochemicals are what modern scientists could not wait to research into. Phytochemicals are neither minerals nor vitamins. They are a group of recently discovered natural chemical compound. Some examples are isoflavones in soybean, lycopene in tomatoes, allicin in garlic, indoles in broccoli and catechins in green tea. Although phytochemicals are not officially regarded as nutrients, their anti-cancer property sets off great excitement in the scientific community. Since cancers, heart disease and other lifestyle diseases, constantly plague our society it would be great news to mankind if existing nutrients could offer anti-oxidative property and other uses. Therefore, scientists predict, phytochemicals could be the vitamin for the 21st century because they have important roles to play in preventing and fighting cancers as well as preventing chronic diseases.     Gastrointestinal Health (Final part)     Enhancing immunity is one of the promising effects of probiotics and prebiotics. Laboratory bred germ-free animals have been found to have lower immunity than conventional animals. When these animals were given probiotics, their resistance to disease actually improved. This effect on immunity may actually explain the alleviation and reduced risk of many health conditions in humans. From minor irritability to more debilitating conditions, probiotics, prebiotics and synbiotics have been found to be helpful. Here are just a few of their more convincing functions. Gastrointestinal infections Helicobacter pylori (see first picture) causes chronic gastritis, peptic and duodenal ulcer disease, gastroenterititis and contributes to stomach cancer. Some species of Lactobacillus have been found, at least in a laboratory context, to have antagonistic actions against Helicobacter pylori. However, human studies have so far failed to show eradication of the pathogen. A phenomenon known as "Bifidobacterium barrier" has been shown to aid the condition of gastroenterititis. Bifidobacteria, which produce short chain fatty acids and anti-microbial agents, create a hostile gut environment for disease-causing bacteria including E. coli, Campylobacter and Salmonella. They also prevent the binding of these pathogens to cellular receptors. Constipation One of the most common gastrointestinal problems of modern day. Caused by a lack of dietary fibre and fluid intake, constipation can also be the result of laxative overuse, stomach or intestinal blockage or pregnancy. Soluble fibre-type prebiotics relieve constipation by causing faecal bulking which facilitates defecating. On the other hand, probiotics encourage peristalsis- the rhythmic muscular activity that moves the contents of the intestines along. Peristalsis is more efficient at regions of acidity- the reason for the usefulness of acid-producing good bacteria.       Diarrhoea Probiotics and particularly, prebiotics suppress diarrhoea, especially those caused by intestinal infections. For people who are travelling, especially to a foreign country, it is extremely useful to take probiotic/ prebiotic or a combination of both to prevent bouts of diarrhoea, known as traveller's diarrhoea, that often occur when travelling to a country with poor sanitation. This will provide extra protection when external sources of pathogens invade the gut. Similarly in the case of food poisoning, one is less likely to succumb to it if harmful bacteria struggle to survive in an environment where good bacteria predominate. Lactobacilli are consistently shown to be clinically effective in preventing antibiotic-associated diarrhoea that was related to changes in the number and composition of intestinal flora. For infants who suffered from rotavirus-induced diarrhoea, Lactobacillus casei, Bifidobacterium bifidum and Streptococcus thermophilus have been documented to shorten the duration of diarrhoea, a condition associated with an increase in circulating immunoglobulin A (IgA).   Colon cancer The cause of colon cancer is thought to be bacterial. Although more susceptible to infections, germ-free animals have much lower rates of colon cancer. Fermentation action by acid-producing beneficial bacteria acidifies the intestinal environment which in turn inhibits harmful enzymatic reactions by harmful bacteria that will generate cancer-causing substances (nitrosamines, ammonia etc). Probiotic lactobacilli and bifidobacteria strains decrease the quantity of microbial enzymes in stool that are involved in the activation of cancer-causing agents. Some epidemiology studies also suggest that taking fermented dairy products may offer some protection against colon cancer. Second picture shows the colon (large intestines). Lactose (milk sugar) intolerance Lactose intolerance is an inborn condition characterized by an inability to digest and absorb lactose due to a lack of the enzyme lactase. Lactase-producing bacteria such as Lactobacillus, Bifidobacterium and Streptococcus help digest lactose in milk products and help to alleviate symptoms lactose intolerance including abdominal cramps, bloating and diarrhoea. Although further research is needed to confirm these tentative functions of probiotics, prebiotics and synbiotics in relating to the discussed gastrointestinal disorders, these are nevertheless attractive aspects of these supplements.     Gastrointestinal Health (Part 2)     The association of a probiotic and prebiotic suggests a symbiotic concept. A "synbiotic" is the combination of both probiotic and prebiotic in the same product. The functions of probiotic and prebiotic in a synbiotic are thought to be additive and synergistic. The putative benefit of a synbiotic is thought to be an improved survival and implantation of live bacteria in the intestines. This could be due to: Adaptation of the probiotic to the prebiotic substrate before consumption that may favour their interaction within the intestines, resulting in a competitive advantage for the probiotic when it is taken together with the prebiotic. A synbiotic increases the opportunity of probiotics that survive the passage to the intestine to grow quickly and competitively, supplying prebiotic substrate for probiotics to establish their dominance in the intestines.     How to choose a good supplement for your gut?     As a consumer, pay attention to these aspects: Number - the number of bacteria has to be sufficient to be effective, more than 1 million colony forming units (CFU) live bacteria per dose is desirable; Variety - choose a number of different bacterial strains; Strain - choose reliable strains that have been proven to work such as the lactobacilli (example: Lactobacillus acidophilus, see first picture) and the bifidobacteria (example: Bifidobacterium bifidus, see second picture). Fermentative substrate - choose a product with a good fermentative substrate (prebiotic) for beneficial bacteria such as FOS and inulin.   Probiotic, prebiotic and a combination of both probiotic and prebiotic are associated with risk reduction in certain gastrointestinal disorders and cancers. They are also quite commonly used in treating or alleviating gastrointestinal problems, which pose as a good treatment alternative to antibiotics. Antibiotics destroy both beneficial and harmful bacteria without selectivity thus are likely to upset the balance of intestinal composition, which may subsequently lead to opportunistic overgrowth of other micro-organisms. For example, transient yeast (such as Candida albicans) infection (that causes oral and vagina thrush) is not an uncommon side effect of antibiotic treatment. This fungus is normally kept in check by our intestinal beneficial flora and is generally not susceptible to antibiotics. It seizes the opportunity to flourish when our normal gut flora is disrupted by antibiotics. This is why a probiotic supplement could be useful in normalising the intestinal balance after a period of antibiotic treatment. In fact, a novel approach to the treatment of Helicobacter pylori infections (the cause of chronic gastritis, peptic and duodenal ulcer disease, gastroenterititis and stomach cancer) has been suggested. This involves the use of probiotics between courses of antibiotic which would help re-establishing a healthy microbial population within the intestine. Besides H. pylori infections, other conditions such as diarrhoea and female urinary/ genital tract infection may also benefit from such antibiotic/ probiotic treatment. Probiotics are also useful for people who experience adverse effects brought on by antibiotics because they would help to counter these undesirable reactions. For example, antibiotic associated diarrhoea may be alleviated with probiotics. Of course, there is also the concern that the development of new antibiotics can no longer compete with the speed micro-organisms are developing resistance to existing antibiotics. Hence, the use of beneficial micro-organisms to fight pathogenic micro-organisms appear as an attractive prospect for the future of treating diseases.     Gastrointestinal Health (Part 1)     There are many products on the market that claim to enhance gastrointestinal functions. Most, if not all work by either supplying beneficial bacteria to our gastrointestinal tract (probiotic supplement) or supplying fermentable substrates for bacteria to ferment (prebiotic supplement). Unlike older times, we now need supplements to support our gastrointestinal functions more than ever. Why? For the simplest reason that modern lifestyle is doing more harm than good to our gastrointestinal system. Bad habits such as smoking, excessive drinking and a junk diet can all contribute to an "imbalanced" (unhealthy) microbial population. Other factors that affect the shift in gut flora are age, medication (including antibiotics) and stress level. Inevitably, the modern human being is cultivating a very unhealthy microbial population in his gut. Even before the existence of the term "probiotic", people had been taking fermented food products that contained beneficial micro-organisms. The importance of probiotics on human health was placed in the spotlight after Nobel Prize winning Russian scientist Elie Metchnikoff (picture on right) observed that Bulgarian peasants who regularly consumed fermented milk products lived longer and healthier. Metchnikoff's longevity theory suggested that the ageing process was associated with long-term intoxication caused by harmful intestinal bacteria and that consuming lactobacilli could treat a wide range of diseases. Thereafter, the term "probiotic", meaning pro-life, has come to mean live micro-organisms that confer health benefits to the host when consumed in adequate amounts.       The intestines of a newborn infant are essentially sterile. However, this condition is short-lived because the presence of lactobacilli becomes evident after 3-4 hours. Within 10 days after birth, lactobacilli and bifidobacteria rapidly become the main bacterial strains in the intestine. However, it is only after 2 years that the microflora in the intestine is equivalent to that of an adult. In adults, the intestines are inhabited by 100 trillions of bacteria with more than 500 different species, including both beneficial (fermentative) and harmful bacteria. In order for our gut to function properly, we must have at least 80% of our gut bacteria as beneficial bacteria.   But then, what makes good bacteria different from bad ones?   Beneficial bacteria are fermentative bacteria that ferment soluble fibre or non-digestible carbohydrates in our large intestines to beneficial metabolites. Bifidobacteria, for example, feast on fructooligosaccharide (FOS) to produce short chain fatty acids such as acetic and butyric acids. Butyric acid, in particular, is a nutrient to cells of the large intestines. Besides FOS, inulin is another fermentation substrate for bacteria. Therefore, they are "prebiotics". Prebiotics are essentially soluble fibre or non-digestible carbohydrate that are "food" for fermentative bacteria. FOS, in particular, is associated with the selective stimulation of bifidobacteria in the gut. A prebiotic is only effective if it could escape digestion to reach the caecum for fermentation purpose. FOS and inulin have been shown to escape digestion by gastric acid and pancreatic enzymes. For weight-watchers, since prebiotics cannot not be digested by humans, their contribution to our daily calorie intake is negligible. When beneficial bacteria outnumber harmful bacteria, a situation known as "competitive inhibition" exists and we can expect a natural shift towards a healthier intestinal environment. Competitive inhibition can be done by acidification of the intestinal environment, with the production of proteins with antibiotic activity and chemical substances that are hostile to pathogens. Lactobacilli and bifidobacteria are some of the better known examples of acid-producing bacteria that lower the pH (increasing acidity) of the intestines, thereby inhibiting the proliferation of pathogenic micro-organisms. From a nutritional point of view, the metabolic activity of beneficial bacteria generates B-complex vitamins and aids the digestion and assimilation of several nutrients by different enzymatic activities (proteolytic, lipolytic etc).     Eating towards a better health     We learnt of ways to boost our immunity in the last issue -- by eating healthily, taking nutritional supplements, taking moderate exercise and avoid stressing out. Having a strong immunity means having good health and cultivating one can take time. Although the effect of a good immune system may not be apparent at younger age, the difference it makes in later life will be enormous. In the long run, it is certainly something worth investing. The food we eat greatly affects the state of our health more than we would like to believe. In many instances, they can boost or wreck havoc to our immune system either instantaneously (as in an allergy) or through a cumulative effect over time. Under normal circumstances, getting nutrients from food and not nutritional supplements is preferred. This is due to the fact that nutrients are better absorbed in a food context with various nutrient interactions taking place. This is also the reason why supplements are better taken with meals to enhance their absorption. Some food groups are well documented to be good supporter to our immune system. Fruits and vegetables Eat plenty of these. Besides vitamins and minerals, they also contain phytochemicals (plants chemicals) that protect us from diseases of the heart and circulatory system and many types of cancers. Phytochemicals, along with vitamins and minerals, can act by one or more of the following functions: anti-oxidation, anti-carcinogenic, anti-tumorigenic. Colours are often good indicators of the presence of different phytochemicals in foods. Look for fruits and vegetables with colours and of different colours to get a diverse group of these compounds. Also, fresh and frozen fruits and vegetables have more antioxidants than canned and processed ones.       Choose the right colours to get the right compounds: Get b-carotene from orange fruits and vegetables (mango, papaya, carrot, pumpkin). Get lycopene from red fruits and vegetables (tomato, watermelon). Choose deeper colours: Red grapes rather than green or white grapes. The deepest, darkest green leafy green vegetables. Pink grapefruit instead of white grapefruit.   Garlic Garlic is one of nature¡¦s most potent antibiotics. Not only does it add flavour to our dishes, it also helps fight bacterial and viral infections in addition to cancers. The odorous substance in garlic called allicin has been found to kill or cripple dozens of disease-causing bacteria. To obtain the full benefits of garlic, crushed it and leave for 10 minutes before cooking. Beneficial effects of garlic have been observed with daily consumption of between half to three or more cloves. Tea For hundreds of years, tea drinking has always been a core part of the Chinese and Japanese culture. Tea contains catechins, a flavanol that is associated with a lower risk of heart disease, besides having anti-oxidation, antibacterial, antiviral and anti-cancer properties. Green tea, in particular has been consistently found to stimulate the immune system, more so than black tea. For optimal benefits, drink 4-5 cups a day. Good bacteria Good bacteria or probiotics, are readily available in some food products such as yoghurt and sour milk. These are needed to maintain a healthy balance of the bacteria population in our digestive tract that will keep bad bacteria under control. When the condition in our intestines favours the good bacteria, our immune system are better enhanced and we are less likely to get nasty bacterial and yeast infections. The benefits of good bacteria on human health are scientifically well established and this will be further discussed in the next feature. In the meantime, happy healthy eating!     Ways to boost your immune functions     We now know that SARS is caused by a virus from the coronaviridae family. In all viral infections, there are similarities. The basic mechanism for a viral attack is that viruses replicate themselves using the host's, in this case, our DNA genetic replication system. By doing this, our body cannot function well due to the massive viral replications. Supposedly, the immune cells in our body will fight off the infected viruses quickly. However, the viruses are so smart that they produce chemical substances that kill our immune cells. Besides, this coronavirus is a new kind of virus that belongs to a mutated strain so our body does not recognize it. No antibiotics have been proven to be 100 % effective in treating viral infections so far. The only effective way to get rid of it is by our own immunity. It is likened to a prolonged battle between the viruses and our immune response. In fact, viruses cannot kill all the immune cells in a healthy individual. The stronger your immune system, the less viral injury you will get. Therefore, the degree of sickness after infection and the rate of recovery depend mainly on how strong your immune system is.       You cannot avoid the infection unless you avoid infected individuals/area. However, you can try your best to boost your immune functions by several regimes. Make sure you are "extremely healthy" at least during this critical period. Stronger immune functions could keep the viral damage to a minimal even if you were unlucky enough to be infected. In addition, stronger immune functions delay the onset of any detrimental effects from the viral infection. Scientists are now working on a treatment, so make sure you are still surviving until an effective treatment is available. The following suggestions aim to strengthen your immune function within a short period of time.   1)Antioxidant nutraceuticals:Antioxidants are chemicals found in foods which exert a great value in strengthening our immune system. Boost your immune function by taking a cocktail of antioxidant supplements. Vitamin E. Alpha-tocopherol is the biological active form of vitamin E. There are two forms of it: d-tocopherol and dl-tocopherol. d- is the natural form and dl- is the synthetic form. Try to get the d- form because it is absorbed faster in our body. Vitamin C (ascorbic acid). Choose the time-released ones so that the vitamin is released in a constant motion into the bloodstream. Beta-carotene Selenium Zinc Lipoic acid Glutathione 2) Let green tea be your daily beverage because it contains tremendous amount of antioxidant flavonoid called catechins. Eat more tomatoes, broccoli or fruits and vegetables in red and dark green color. They carry a huge amount of antioxidant carotenoids, lycopene and carotene. 3) No intense physical activities during this critical period! It has been shown that intense exercise will suppress your immune function (related to the upper respiratory infection) even several days following your workout. Instead of intense exercise, light-to-moderate workout helps if you have been training regularly. 4) Make sure you get enough carbohydrate foods (e.g. rice, food concentrated in starch etc) because carbohydrate is the primary food for immune cells. 5) Make sure you get enough sleep and don't make yourself stressful! Anxiety, depression, and triedness will influence your body's stress hormones (e.g. catecholamine and glucocorticoids) and thus suppress your immune status. 6) Mouth-mask helps. Although it is not 100% effective, it can still decrease your chance of infection. All the above information is supported by peer-reviewed biomedical literatures, so they are credible and reliable! Good luck and take care.     SARS (Severe Acute Respiratory Syndrome)     In February 2003, little was known about SARS when an American Chinese businessman succumbed to it on a trip to Hanoi, Vietnam. Thereafter, the highly contagious disease caught health authorities around the world off guard as it rapidly claimed its victims, first in Asia, then cross over to other continents, spreading primarily by air travellers. The disease was later named Severe Acute Respiratory Syndrome (SARS), so called because infected individuals would become critically ill in a matter of 2-3 days with difficulty in breathing and flu-like symptoms. Failure of the lungs to supply oxygen to body systems causes multiple organ failure and deteriorates patients' conditions rapidly. THE CULPRIT On 16 April 2003, the World Health Organisation confirmed the investigation of 13 laboratories from 10 countries, that SARS is caused by a new pathogen from the coronaviridae family that has never before seen in humans(picture on the right). Although coronavirus are common agents in human pathology - they are the cause of the common cold - the coronavirus that causes SARS is thought to originate from animals, although the exact species from which it came from is not yet known.       SIGNS AND SYMPTOMS SARS causes atypical pneumonia in infected persons. In typical pneumonia, chest X-ray reveals a demarcated shadow in the lungs, unlike atypical pneumonia that is presented as a fuzzy shadow without clear boundaries. Symptom-wise, the disease causes high fever (39 degree Celsius or higher), coughing, sneezing, nasal congestion, severe muscle and joint pain, difficulty in breathing in a way similar to asthma and continuous localised pain in the chest when breathing. The incubation period for SARS is 3-10 days, although in some people, this can be up to 16 days. This is the period when an individual infected by the virus has not shown any symptoms of the disease. Whether asymptomatic (no symptoms) individuals can infect others are yet to be proven. Apparently, the extent to which an infected person could infect others is different. Whilst most patients only infect others who come into close contact with them for a period time, there are also the "super-infectors" or "super-spreaders". As one infectious disease expert put in, "a large number of SARS patients who are infected do not seem to infect others. It is a small number who infect a large number of others".   THE WAR AGAINST SARS Whilst government and health authorities around the world are carrying out stringent measures to contain the further spread of SARS, as members of the public, we can do our part by practising good hygiene and using simple common sense. Some simple preventive measures will include: Wash hands frequently. Do not rub your eyes or touch your nose and mouth before washing hands. Always wear a well-fitted mask (N95 or 3 ply surgical) in crowded places: when taking public transport, in cinemas and shopping malls. Be considerate - cover your nose and mouth with a handkerchief when sneezing and coughing. Wear latex gloves whenever necessary. For disinfecting purposes, clean door handles, furniture and floor with diluted bleaching detergent (1 in 100). If you suspect that you are infected, seek medical treatment as soon as possible. Also, wear a well-fitted mask so as not to infect others! Viral infections cannot be treated with antibiotics. However, a strong immune system will help to reduce the length of infection and the degree of suffering. Not only are people with good immunity less likely to succumb to viral infections, they also stand a better chance of recovering from the disease. In the following feature, some tips to boost the immune system will be given as a precautionary step to prevent SARS.     The Immune System II - by Dr. Mohamed Ishak     ORGANS OF DEFENCE BONE MARROW The factory of vital cell is the bone marrow. The cells produced here play a role in the production of phagocytes. They can also be involved in the coagulation of blood or the decomposition of substances. THYMUS In the thymus, the lymphocytes get some sort of training. Training is an information transfer. At the end of training, lymphocytes are equipped with a very important body of information. They learn to identify the particular characteristics of the cells in the body. Thus they are taught not to attack their own cells. Any other cell or foreign matter is attacked and destroyed by them. They produce T cells, which learns to identify the enemy and destroy it. SPLEEN The bone marrow of a baby in the mother¡¦s womb is not entirely able to fulfill its function of producing blood cells. The bone marrow can perform this function only after birth. The spleen takes control until the bone marrow is ready. Its main functions are in cell production, phagocytosis, conservation of red blood cells and immunity constructions. The macrophage cells in the spleen convert the haemoglobin protein, which is found in the composition of the red blood cells to bilirubin, a bile pigment. LYMPHATIC SYSTEM The lymphatic system is like police stations and lymphocytes are like policemen. This lymphatic system comprises of lymphatic vessels that are diffused throughout the body and lymph nodes are located at certain spots on these vessels. Lymphocytes are produced by lymph nodes. When microbes invade the body an alarm is given. At once the response is rapid production of lymphocytes which are sent through the lymphatic vessels to destroy the enemies.     THE BATTLE     1. The war begins As viruses start to invade the body, some will be captured by the antigens with the assistance of the macrophages and subsequently destroyed. Some of the millions of T helper cells traveling in the circulatory system have the ability to "read" this specific antigen. These particular T cells become active when they bind to the macrophages. 2. Forces Multiply Once activated, helper T cells begin to multiply. They then warn the killer T cells and B cells to multiply. When the number of B cells increases, the helper T cells send them a type of signal to initiate the manufacturing of antibodies. 3. Defeating the infection At this point, some viruses have successfully penetrated the cells. The only place where viruses can multiply is in the body cells. With the chemical materials they secrete, killer T cells cause the death of these cells by drilling through their membranes and removing the elements inside. Thus they prevent the virus in the cells from reproducing. Cells that are infected are destroyed with the aid of chemical substances which were prepared by the B cells before the attack. 4. After the war After the battle is won, and the disease has been eradicated, suppressor T cells stop the whole offensive system. Memory T and B cells remain in the blood and lymphatic system in order to become immediately activated in case a virus of the same type is met.   There is No antibiotics for Viral attack on the body. So it is important to have a powerful immune system to help to fight these viruses.   In epidemics the people with weak immune system succumb to the disease.IT IS IMPORTANT TO SUPPLY THE IMMUNE SYSTEM WITH THE PROPER AMINO ACIDS, WHICH CAN BE RECOGNIZED BY THE GENES OF THE CELL NUCLEUS. NUTRIBLEND/NUTRIMUNE/NEUROFOOD prepared from natural grains are easily recognized by the genes of the cell nucleus and utilized in the production of the various antibodies to combat the viral intruders in the body.     The Immune System I - by Dr. Mohamed Ishak     One of the most important factors for the continued existence of the human race is its defence capability. The body must be in a constant state of preparedness to face all kinds of threats and dangers from external and internal sources. Bacteria, viruses, and similar microscopic organisms, which may exist in the water we drink, the food we eat, the house we live in and the office we work, can cause severe damage to our body if we have a weak immune system. THE DEFENCE SYSTEM OF THE BODY SKIN Covers the whole body of the human being (see picture 1). It protects the body from HEAT, COLD, HARMFUL SUNRAYS. Helps to keep out harmful organisms from entering the body. RESPIRATORY SYSTEM Secretions in the nasal mucous retain and sweeps out about 80-90% of the microorganisms that gain entry via the respiratory system. Tiny hair-like structures (cilia) on the surface of cells of the respiratory system beat upward pushing out foreign particles to the throat where they are swallowed and disposed of by acid in the stomach. The coughing reflex and sneezing facilitate this function. DIGESTIVE SYSTEM Microbes may enter our body via food. Gastric acid helps to kill many of the microbes that gain entry via this system. Digestive enzymes will also digest some of the microbes that are resistant to the acid. FRIENDLY MICROBES There are many micro-organisms that live within the human body which cause us no harm. These micro-organisms provide external support for the defense against harmful microbes. One example is the good bacteria found in the large intestines. In spite of these systems some harmful microbes do enter the body to cause harm.     ANTIBODIES     Antibodies are protein-structured weapons, which are manufactured to fight against the foreign cells entering the human body. It is produced by the B cells. Antibodies destroy the harmful microbes that enter our body. They have 2 main functions : 1.They bind to the invader cell, which is the antigen. 2.They decompose the biological structure of the antigen and destroy it. Human body can produce a compatible antibody for almost every enemy that enters the human body. According to the structure of every enemy, a specific antibody is produced.   STRUCTURE OF ANTIBODIES   They are a type of protein. Proteins are made up of amino acids. Twenty different types of amino acids are arranged in different sequences to form different proteins. Any error in the amino acid sequence makes the protein useless. The instructions for the arrangements of the amino acid sequence comes from the genes found in the genetic data bank in the cell nucleus. TYPES OF ANTIBODIES These proteins functioning in the defense of the body within the immune operation, are called IMMUNE GLOBULIN Classes: IgG (Immune Globulin G) Most common antibody (see picture 2). Mainly present in the blood, lymphatic system and Intestine. They circulate in the blood stream and directly target the invader. They have antibacterial and antigen-destroying effect. They protect the body against bacteria and viruses, and neutralize the acidic property of toxins (poisons). IgA (Immune Globulin A) Present in tears, saliva, mother's milk, blood, air sacs, mucus, gastric and intestinal secretions. These damp areas are suitable for bacteria and viruses to be grow. IgAs which are structurally quite similar to each other, settle in those regions of the body where microbes are most likely to enter and they keep this area under control. IgM ( Immune globulin M) These antibodies are present in the blood, lymph and on the surface of the B cells.When the human organism encounters an antigen, IgM is the first antibody that is produced in the body in response to the enemy. IgD (immune globulin D) Present in the blood, lymph and on the surface of B cells. They are not capable of acting independently. By attaching themselves to the surfaces of T cells, they help to capture antigens. IgE (Immune globulin E) IgE's are antibodies circulating in the bloodstream. These antibodies are responsible to call some other blood cells to war, also cause some allergic reactions in the body.     Polypeptides (or proteins)     Polypeptides, more commonly known as proteins, are molecules made up of smaller units called amino acids. There are 22 amino acids in total, 8 of which are "essential" with the rest being "non-essential". Non-essential amino acids are, by no means, less important than the essential amino acids. They are so called solely because they can be manufactured by our body, unlike essential amino acids that can only be obtained from external sources (food or nutritional supplements). The essential amino acids are isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tyrptophan and valine. For infants and children, the essential amino acids will also include histidine.  Essential and non-essential amino acids must both be present in the right proportions for our body to produce proteins. Different amino acids, in different numbers, bond with nitrogen to form various peptides (small protein molecules) and polypeptides, larger and structurally more complicated molecules. These complex molecules consist of chains or "sheets" of amino acids that are twisted and folded into structure that are often related to their unique and individual functions (please see picture for example). The amino acid sequence and protein folding are fundamental to determine the function/ malfunction of a protein. "Misfolded" protein structure (called rouge protein) has been identified by scientists as one of the main cause of Alzheimer's Disease. The misfolded b-amyloid protein form clumps at junctions between nerve cells, causing nerve damage and resulting in this debilitating disease that is manifested by senile dementia. What are the functions of polypeptides? They form: Enzymes Hormones Antibodies Globulins They also build hair, skin, nails and muscles. They are to the human body as bricks to buildings! In short, protein is essential for growth, development and repair of body tissues.       Proteins are found in both animal and plant-based foods. Food from animal sources is particularly rich in protein. This is not surprising bearing in mind that proteins are also the building blocks for animal tissues and muscles, as in humans. Animal protein is a good source for complete protein. Complete protein is protein that contains all the essential amino acids. Incomplete protein, on the other hand, is found in plant-based food and lacks certain essential amino acids.   Types of protein Food sources Complete protein Meat, poultry, seafood, eggs, milk Incomplete protein Seeds, nuts, grains, beans Vegetarians may prevent a lack of essential amino acids in their diet by eating wide varieties of vegetables, nuts and grains as to obtain the full complement of amino acids. Mixing complete and incomplete proteins has the advantage of always giving you better nutrition (besides being more practical and in some cases, less expensive) than either one alone because other nutrients in addition to proteins are also present in the same food. Taking into consideration the fact that food from animal sources is a rich source of cholesterol and saturated fat (the kind of fat that tends to clog up your blood vessels), it is advisable to limit your protein intake from animal sources. When having a meaty meal, always remember to choose lean meat and cook it with less oil for a healthier choice. Alternatively, go vegetarian by simply mixing your rice with legumes, corn or other grains for a wholesome, low-fat complete protein meal.     Polysaccharides (or complex carbohydrates)     The "return" to a more natural/ unprocessed diet in combating modern diseases such as heart disease and diabetes is receiving attention like never before. Experts are advising people to eat "coarse" food that are rich in complex carbohydrates or polysaccharides but what exactly are complex carbohydrates? Carbohydrates are classified as "simple" or "complex" based on their chemical structures. Complex carbohydrates are also known as polysaccharides. They include starch and non-starch polysaccharides (or dietary fibre). The term "polysaccharide" in Latin literally means many sugar molecules. Indeed, polysaccharides are made up of long chains of sugar molecules although they do not necessarily taste sweet.       Unlike monosaccharides (single sugar molecule) and disaccharides (two sugar molecules) which are the common sugars with sweet taste, polysaccharides provide good quality energy to the body because they are digested gradually resulting in sugar molecules being released into the bloodstream in a gradual motion, providing constant and long-lasting energy. In contrast, sugary foods provide "cheap" energy in the form of a quick boost that is usually accompanied by more craving for food afterwards. By including more polysaccharides in the diet in the forms of brown rice, wholegrain bread, beans and oats, one is likely to feel more energetic with improved stamina and experience less mood swings as there is less blood sugar fluctuation. However, bear in mind that processing method, including duration of cooking and cooking method can affect the way polysaccharides are digested and absorbed.   For example,   Faster Sugar Release Slower Sugar Release FACTOR White (polished) rice Brown rice Milling Apple juice Whole apple Juicing Cooked vegetables Salad (raw vegetables) Cooking Processing methods, regardless of the type, assist the break down of polysaccharides structure, making them easy target for digestive enzymes. The result is a similar physiological effect like that after sugary food consumption. Although polysaccharides are important as part of a healthy diet, going over the top will not pay because they tend to cause bloating (especially when there is not enough water intake) and possible interference with mineral absorption. Make an effort to eat different varieties of food and you are likely to get enough nutrients for your body's needs.     All About RICE! (Part 2)     Modern biotechnology has helped to create rice strains with enhanced qualities in the aspects of nutritional value and palatability. One example is rice that contains b-carotene, the orange pigment found naturally in carrots and pumpkins. It was initially used in developing countries as a way to eradicate vitamin A deficiency in the region. b-carotene can be converted to vitamin A in our body and is a much safer way than vitamin A supplement to increase intake in a person.     Some other extra benefits of RICE:     For dieters, the high fibre content creates a feeling of satiety with fewer calories - an effective and safe way to stay slim! When made into a solution, rice can be taken to alleviate the symptoms of diarrhoea. It rehydrates the body by quickly replacing lost fluid due to diarrhoea and stops diarrhoea effectively.   Summary on the benefits of RICE   Fat-free Cholesterol-free Sodium(salt)-free Gluten-free Non-allergenic (will not lead to allergies)     All About RICE! (Part 1)     Rice is the staple food and main source of calories (energy) for two-thirds of the world's population, especially in Asia. It is also gaining popularity in the west as Asian cuisine becomes more easily available. The major nutrient in rice is carbohydrate. Rice provides different amounts of simple / complex carbohydrate depending on the strain and cooking method. In general, 90% of the calories from rice are derived from carbohydrate and less than 1% is from fat. Rice provides little protein in general but the protein is of good quality and is well absorbed by the body.     Brown rice is nutritionally superior than the more popular white (polished) rice.     Dietary fibre (or non-starch polysaccharide) in cooked brown rice can be 5-10 times higher than in cooked white rice. Dietary fibre is important in promoting proper bowel movement and to prevent constipation. The carbohydrate in brown rice (including dietary fibre) is "complex". After being broken down by digestive enzymes into sugars, these are released gradually into the bloodstream and therefore will not promote a sharp rise in blood sugar. For this reason, brown rice is more suitable that white rice for diabetics. The B-complex vitamins are also richer in brown rice. The light brown colour of brown rice is the bran layer that is rich in vitamins and minerals, including the B-complex vitamins.   Brown rice contains calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, vitamin B3, B5, B6 and folic acid. Rice is relatively non-allergenic compared to other cereals, notably wheat. It is also free of gluten, a protein found in cereals that must be avoided by people with coeliac disease.