Know these 10 superfruits

		Wed, Jun 30, 2010 Mind Your Body, The Straits Times
Know these 10 superfruits
By Priya Suri Superfruits have sparked a worldwide following, bolstered by claims promoting benefits such as anti-ageing, detoxification, energy enhancement and immunity boosts. As common fruits such as apples and oranges are less likely to excite consumers, superfruits are more likely to be exotic or relatively new to consumers. These include noni, pomegranate and seabuckthorn. However, there is no definitive list of superfruits and new fruits are regularly put forward, usually backed by persuasive advertising. Dietitians and nutritionists tend to reject the term superfruits as there is no scientific criteria that would allow consumers to objectively assess the potential health benefits of fruits in the category. Ms Anna Jacob, nutritionist and dietitian at NutriVentures, said: 'The term superfruits has been coined to bring attention to a few fruits that are being intensely researched for their nutritional benefits.' Ms Jacob said that fresh fruits in general are good sources of vitamins, minerals and fibre. Most fruits are also naturally fat-free, cholesterol-free and low in sodium. But there is something else health-conscious individuals around the world are after: antioxidants. Antioxidants are molecules that fight free radicals, cell-damaging chemicals that are produced during normal human functions such as digestion and breathing. However, people must remember that superfruits are not the only good source of antioxidants. Ms Lim Su Lin, chief dietitian at the National University Hospital, said: 'Many other foods also contain antioxidants such as soya, red wine, tea, nuts, seeds, fish, shellfish, eggs, red meat and garlic. 'I would strongly encourage people to eat a variety of fruits in their diet and not just concentrate on one or two fruits. This is because we can obtain different nutrients from different fruits. Some useful nutrients may not even have been discovered by scientists yet.' Here is a list of 10 "superfruits".

1. Pomegranate

Also known as: Granada

What it is: Has around 600 seeds that can range from white to deep red

Where it grows: Native to the Mediterranean Middle East

Supposed benefits: Some studies suggest that the juice may contain almost three times the total antioxidants in green tea and red wine.

3. Mangosteen

Also known as: Manggis

What it is: Has sweet-sour white flesh

Where it grows: Primarily in countries with a hot, humid climate such as Thailand, Malaysia, Singapore, Vietnam, and Indonesia

Supposed benefits: Its rind contains xanthones, which are said to neutralise free radicals.

3. Mangosteen

Also known as: Manggis

What it is: Has sweet-sour white flesh

Where it grows: Primarily in countries with a hot, humid climate such as Thailand, Malaysia, Singapore, Vietnam, and Indonesia

Supposed benefits: Its rind contains xanthones, which are said to neutralise free radicals.

4. Goji (pronounced goh-gee)

Also known as: Wolfberry

What it is: Red berries that are usually found dried

Where it grows: China, Mongolia and the Himalayas in Tibet

Supposed benefits: It contains carotenoids that act as antioxidants to protect the retina of the eye.

5. Cranberry

Also known as: Mossberry, fenberry

What it is: Berries, 6 to 18mm in size, turn deep red when ripe.

Where it grows: A major commercial crop in the United States and Canada

Supposed benefits: It is used to prevent or treat urinary tract infections.

6. Noni

Also known as: Cheese fruit, ach, mengkudu

What it is: Oval-shaped and prickly

Where it grows: Native to South-east Asia but now grows in India and the Pacific islands

Supposed benefits: The juice is said to be able to help reduce high blood pressure and relieve arthritic pain as it contains a high level of antioxidants.

7. Avocado

Also known as: Palta, abacate

What it is: Egg shaped, green-brown on the outside and green-yellow on the inside

Where it grows: Long history of being cultivated in Central and South America

Supposed benefits: It contains healthy monounsaturated fat, which has been linked to a reduced risk of cancer, heart disease and diabetes.

8. Seabuckthorn

Also known as: Sandthorn, seaberry

What it is: Soft and juicy orange berries, 6 to 9mm in diameter

Where is grows: Native to Europe and Asia

Supposed benefits: It is said to boost the immune system as it is rich in vitamin C.

9. Blueberry

Also known as: Bleuet

What it is: Indigo berries, 5 to 16mm in diameter

Where it grows: Native to North America but also grown in Australia, New Zealand and South American countries

Supposed benefits: It is said to be an anti-ageing superstar that is loaded with antioxidants to improve vision and brain function.

10. Acai (pronounced as-sa-E)

Also known as: Cabbage palm berry

What it is: A dark-blue berry that is similar in size to a grape

Where it grows: South American rainforests

Supposed benefits: Claims to have twice the antioxidants found in blueberries, as well as omega fatty acids, protein and fibre

This article is an excerpt from a feature first published in Mind Your Body, The Straits Times.

The real cause of heart disease

		Fri, Oct 22, 2010 The Star/Asia News Network
The real cause of heart disease
By Dr C.S. Foo IN the history of mankind, wars have been waged throughout the centuries. Behind every conflict, there is always an initiator that provokes revolt or annihilation, and sets the stage for battle. There will also be the collaborators who fan the fires of discord, and the rebels who fight for the cause. Certainly, there has never been a battle without collateral damage. In the chronicles of war within the body, cholesterol is the unwitting rebel. In its attempt to patch up the wounds of arterial damage, it itself is drawn into a web of deceit, which - with the help of other collaborators - sets ablaze the fires of inflammation within artery walls. As this waxy agent becomes involved in the complex formation of atherosclerosis (the forerunner of heart disease), the good work cholesterol does in maintaining cell membrane integrity, keeping hormones in balance, and sustaining cellular functions goes unnoticed. Instead of being the good guy, cholesterol has gained notoriety as the bad guy of heart disease. In order to keep our body functioning, the network of waterways known as the arteries need to be kept open and clear to deliver nutrients, oxygen, hormones and other essential substances to the organs. Read also: Cholesterol: Friend or Foe? The skinny on fat and heart risks If blood supply is cut off, organs will perish - and so will the body's owner. One such organ is the heart, but what happens here can occur elsewhere as well. In my previous article (Cholesterol: Friend or Foe?), I discussed the role of cholesterol in the development of heart disease. I noted that it is not just the overall cholesterol levels that are important, but more crucially, the levels of LDL-cholesterol. We now know that as LDL-cholesterol becomes oxidised, it literally "sticks" under the inner lining of arterial walls, forming a fatty sludge that sets off inflammation. Specialised white blood cells, like an efficient army, try to clean up the mess. But in the process, they cause much collateral damage, with the scars of battle showing up as fibrosis and hardening of the artery walls, thus, paving the way for high blood pressure, heart disease and stroke.

The real culprit

To reduce the casualties of war, the real instigators of unrest should be unmasked and neutralised. In this case, it is the troublemaker called homocysteine.

This amino acid has been identified as a key initiator of atherosclerosis, and has been proposed as the mastermind behind heart disease and stroke.

Eggs, meat and dairy products are rich sources of homocysteine, which is an intermediate product of protein metabolism.

A high-protein diet can result in excessive levels of homocysteine. (Photo: The Star)

The body further breaks it down to a form (cysteine) that can be utilised, through certain enzymes with the help of vitamins B6, B12 and folic acid.

Excessive levels of homocysteine (as a result of a high protein diet, deficient vitamins or a genetic enzyme defect) can irritate the inner lining of artery walls, thereby preparing these sites for plaque formation.

It appears that homocysteine is not the direct cause of heart disease, but it orchestrates the chain of events behind the scene, like a puppet master.

And the fall guy is, undoubtedly, our misunderstood friend (or foe) cholesterol.

In his book The Homocysteine Revolution, Harvard University pathologist Dr Kilmer S. McCully reveals his research on children with genetically high homocysteine levels in the late 1960s.

Upon performing autopsies on these children after their deaths, he found that they had advanced atherosclerosis.

After much intensive study and research of past cases, he made the provocative suggestion that homocysteine may have been the cause of damage to arteries and triggered the atherosclerosis.

This did not go down well in the medical community as much research was focused on anti-cholesterol treatment.

Going against the grain cost him his job and research grant, and his research was largely forgotten.

However, over the last 20 years, there has been a resurgence of interest in his work as other scientists looked at the link between homocysteine and cardiovascular diseases.

Harvard professor Dr Meir Stamfer studied data collected on 15,000 participants in the Physician's Health Study (reported in the Journal Of The American Medical Association, 1992), which supported the association of mildly elevated homocysteine levels and heart disease.

Subsequently, many studies have confirmed homocysteine as a predictive marker of heart disease, stroke and peripheral artery disease.

At present, there are a few ongoing large, randomised trials in the United States and Canada, studying the impact of lowering homocysteine levels on the incidences of heart attack and stroke.

However, despite having such a prime suspect for the role of instigator, the verdict is not certain. Some say it is guilty; others think it deserves a "fair" trial.

In the meantime, its clandestine operation of provoking heart disease goes on.

Damage control

As the development of atherosclerosis involves homocysteine, the oxidation of "bad" (LDL-cholesterol) and subsequent arterial inflammation, there is much research that can be done from a nutritional point of view.

How else can one interrupt the cycle of oxidation and inflammation?

Antioxidants are known to quench the ravages of free radicals.

Fruity prowess: The seed of red grapes are said to prevent the oxidation of LDL-cholesterol. (Photo: The Star)

Vitamin E, in particular, has been likened to a bodyguard travelling in the same vehicle carrying cholesterol from the liver to the tissues; thus, offering protection to the LDL-cholesterol from being oxidised.

Much has been written about the protective benefits of red wine as it contains certain antioxidants.

OPC (oligomeric proanthocyanidins) belongs to a class of nutrients called flavanoids, which is extracted from the seeds of red grapes.

This grape seed extract is said to benefit the heart by preventing the oxidation of LDL-cholesterol.

A word of caution though; swallowing a bowl of seeds is not in the best interest of the bowels, as seeds cannot be digested.

The role of omega-3 fish oil in preventing heart disease is well documented. Taking high-quality fish oil can reduce the chances of a heart attack by at least 20%.

Omega-3 is an essential fatty acid that has anti-clotting and anti-inflammatory effects - working like a fireman dousing the flames of inflammation.

Niacin (vitamin B3) has been shown to increase HDL-cholesterol. High doses can, however, cause troublesome flushing symptoms.

Recent research has suggested that low levels of sunshine (vitamin D) has been linked to a higher risk of heart disease, and most people are deficient in this area.

Oats contain many nutritious and healthy ingredients. Among the various types of oats, a logical choice is rolled oats, which does not need prolonged cooking.

In fact, soaking it for 10 minutes offers a slightly chewy meal, but if left overnight in the refrigerator, it turns into tasty porridge.

A wave of interest swept across the world when the United States Food and Drug Administration (FDA) approved food claims that oats reduce heart risks.

This grain can reduce LDL-cholesterol through beta-glucan (soluble fibre found in oat bran) and avenenthramide, which has antioxidant and anti-inflammatory functions.

If, despite sound nutritional and healthy lifestyle measures, your cholesterol - in particular, the LDL-cholesterol - remains elevated, then lowering it by pharmaceutical means to a target level is a therapeutic goal.

The main message here is not to abandon anti-cholesterol treatment if prescribed by your doctor, but to adopt preventive actions at the same time.

A group of drugs that effectively lower cholesterol is popularly called the statins.

In high doses, apart from potentially raising liver enzymes, side effects like muscle weakness can occur.

The statin blocks the enzyme that produces cholesterol, but also blocks the synthesis of coenzyme Q10.

Understanding the cause of heart disease carries the hope that we can avoid or postpone that massive bang in the chest!

The big question is: When do we start to take action? Before or after we get the disease?

Even the less informed would agree that practising a healthy lifestyle should start early.

Sadly, many are oblivious to the "war within our bodies" and need a wake-up call to take heed. Indeed, some unfortunate people will never get a second chance!

Dr C.S. Foo is a medical practitioner.

Coffee as a health drink?

Coffee as a health drink? Mon, Mar 29, 2010 AsiaOne

How many times have we heard health experts tell us to abstain from coffee, drink less of it, or avoid it at certain times of the day? While tea's health benefits are widely acknowledged, coffee is - for many Singaporeans at least - linked to sleepless nights, weight gain and other health woes. Many may have overlooked the black brew's manifold health benefits. AsiaOne Health recently had a short chat with restaurateur and coffee connoisseur Mr Keith Loh, director of Oriole Cafe & Bar, about coffee, the way it is imbibed and its health benefits.

Singapore's coffee culture

Mr Loh, who took first place in the Singapore National Barista Championship 2010, remarked that Singapore has "its own unique coffee culture" that is influenced by the Americans' preference for espresso-based drinks with lots of milk, sugar and syrup.

It is very different from the coffee culture of Europe, where black coffee is the norm, he pointed out.

Interestingly enough, drinking plain, black coffee is the best way to obtain the drink's health benefits.

This is because it has next to no calories and fat. In contrast, a latte (essentially a mug of milk with a shot of espresso) contains approximately 200 calories, half of which come from fat. A latte also contains 8.5 - 14g of sugar (equivalent to 2 - 3 packets) - all of which come from the milk itself.

Black coffee, anyone?

However, many (especially those aged below 40) are resistant to the idea of drinking black coffee because they prefer sweeter drinks. Another reason is that much of the black coffee one drinks here is often bitter, sour or simply bad-tasting.

Find the right coffee To learn which types of coffee beans suit your taste best, go to a good cafe and see what they have available. At some cafes, like Oriole Cafe and Bar, you can order a pot of coffee ($6) brewed from your own choice of beans. If you like its taste, you can buy a whole bag of grinds home - making your own coffee can be the healthiest way to enjoy it.

Mr Loh hopes to change that perception. Oriole Cafe and Bar sources for high quality coffee beans from different regions around the world, and even has its own industrial-grade coffee roaster so that coffee beans can be carefully roasted in small batches.

By giving customers access to high-quality, freshly ground coffee beans, Mr Loh hopes to introduce Singaporeans to good coffee and allow them to appreciate the beverage for themselves.

And there is no "best" coffee for everyone, he clarified. Instead, whatever pleases your taste buds is the best coffee for you, even if another drinker hates it.

What's in coffee?

A cup of black coffee has zero fat and next-to-no calories.

Coffee also contains many antioxidants, which studies suggest help prevent Type 2 diabetes and heart disease, as well as stave off Alzheimer's disease. A cup of coffee can contain up to 350mg of chlorogenic acid, which can help inhibit the growth of tumours.

It also contains numerous trace minerals such as Niacin, Thiamin, Magnesium, Phosphorous, Folate and Manganese.

Interestingly enough, coffee is the number one source of antioxidants for most Americans, according to a study conducted by Dr Joe Vinson at University of Scranton. His team found that the average adult consumes 1,299 milligrams of antioxidants daily from coffee, and less than 300 milligrams from tea.

The best way to get your caffeine fix

Caffeine is the reason why coffee is a perk-me-up. It is a stimulant that can temporarily decrease drowsiness and increase alertness. It stays within your body for quite some time, which is why one should avoid coffee if one intends to go to bed anytime soon.

Most people think that an espresso is best way to get a caffeine fix, but they are mistaken. A serving of espresso contains only about 100mg of caffeine - up to 40 per cent less than a cup of brewed coffee which contains about 175mg.

This is because caffeine is a water-soluble chemical - the longer the coffee beans are in contact with water, the more caffeine seeps out of the beans and into the beverage. Hence, espresso, which is made by quickly passing water through coffee grinds at high pressure, contains significantly less caffeine than coffee which is brewed for several minutes.

Mr Loh's advice for those who really want a caffeine fix is to go for a cup of drip or filtered coffee, rather than an espresso-based drink.

Love your coffee

Among its many health benefits, coffee can cut the risk of liver cancer by almost half, as well as improve liver performance. Studies have linked it to a reduced risk of Parkinson's disease, as well as to a lower risk of Type 2 diabetes.

Coffee also reduces the risk of gallstones and prevents strokes. There is also evidence that suggests that coffee can help control asthma, boost one's moods and even treat headaches.

While the healthiest way to drink coffee is to have it black, it is admittedly not something that everyone can get used to. For those who must have some milk in one's coffee, Mr Loh recommends using full cream milk rather than the low- fat kind. This apparently counterintuitive advice is based on the fact that full cream milk provides a sense of satiety that low-fat and skim milk lack.

One good news about adding coffee to milk is that although it will increase the amount of fat, calories and sugar in your drink, it will not destroy the potent antioxidants in it.

Naturally, one should limit oneself to only one cup of coffee served in this way each day, so as to control one's fat and sugar intact. In this way, you can enjoy the health benefits of coffee while limiting the impact on your waistline.

Oil essentials

Oil essentials

Tue, Jan 26, 2010 Mind Your Body, The Straits Times

All vegetable oils contain 126 calories and 14g of fat per tablespoon. But not all are made equal. What are the best uses for common cooking oils and which are high in the good fats? Mind Your Body compares them.

How to store oil: * Light causes oxidation, so store oils in a dark-coloured bottle. Oxidation reduces the nutritional value of the oils. * All oils should ideally be refrigerated, especially delicate ones like extra virgin olive oil, to prevent heat oxidation, said nutritionist Mrs Sheeba Majmudar. Alternatively, store oils in a cool, dry place. * Change your oil regularly. Refined cooking oils high in monounsaturated fat can keep for up to a year, while those high in polyunsaturated fats can keep for nine months.

* Smoke point: This is the temperature at which cooking oils start to smoke visibly. At smoke point, the flavour of the oil starts to break down and its nutritional value also starts to degrade. However, most cooking oils have a relatively high smoke point and it is quite difficult to go past it in regular home cooking, says nutritionist Sheeba Majmudar.

Sesame oil

Saturated fat: 15%
Monounsaturated fat: 42%
Polyunsaturated fat: 43%
Smoke point*: 210 deg C
Best used for: Seasoning, light frying and salads

Sunflower oil

Saturated fat: 12%
Monounsaturated fat: 16%
Polyunsaturated fat: 72% Smoke point: 232 deg C
Best used for: Cooking and baking

Corn oil

Saturated fat: 13%
Monounsaturated fat: 29%
Polyunsaturated fat: 58%
Smoke point: 232 deg C
Best used for: Salads and cooking

Olive oil

Saturated fat: 15%
Monounsaturated fat: 75%
Polyunsaturated fat: 10%
Smoke point: 160-242 deg C
Best used for: Salads and cooking at moderate temperatures

Canola oil

Saturated fat: 7%
Monounsaturated fat: 61%
Polyunsaturated fat: 32%
Smoke point: 204 deg C
Best used for: Cooking and baking

Peanut oil

Saturated fat: 19%
Monounsaturated fat: 48%
Polyunsaturated fat: 33%
Smoke point: 232 deg C
Best used for: Stir-frying

This article was first published in Mind Your Body, The Straits Times.

What is Lupus?

What is Lupus?

Sat, Dec 05, 2009 The Straits Times

Lupus is a chronic illness where the immune system attacks healthy cells and tissues by mistake.

The most common type of lupus, systemic lupus erythematosus (SLE), affects many parts of the body.

Women are most at risk of developing the disease, with the female to male patient ratio at nine to one. The peak age of onset in women is between the late teens and early 40s.

Those with African, Hispanic, native American or Asian ancestry are more prone to developing lupus.

Factors like sun exposure, viral infection and drugs can trigger the disorder but no one cause has been identified.

Genetics can also play a part in SLE. Dr Anita Lim, a consultant in the division of rheumatology at National University Hospital, said: "SLE can strike suddenly but usually the person affected by it would have been feeling unwell for some time before seeking medical attention."

Symptoms include fatigue, mouth ulcers, hair loss, rashes and joint pain. There is no cure for lupus but medication like antimalarial drugs, steroids and steroid sparing agents, which are drugs that modify the course of the disease, help to control the disease.

Steroids are usually used in the beginning as they fight the inflammation very quickly.

Dr Lim said: "It is possible for lupus to go into remission. However, the patient will need to remain on long-term follow-up medication."

Asked if treatment regimens for lupus and cancer modify each other's effects, Dr Lim said: "Cancer needs to be treated irrespective of lupus and the specialists involved will work together on how the different therapies should be used.

"Treatment for lupus modulates the immune system and treatment for cancer will also have effects on the immune system."

The Lupus Association

The Lupus Association (Singapore) was set up in 1992 and has 300 members currently. There are around 4,000 lupus patients in Singapore.

Dr Leong Keng Hong, vice-president of the association and consultant rheumatologist at Gleneagles Medical Centre, said: "The association was set up to help educate patients, their caregivers and the public about the illness. It is a rather complicated disease and sufferers are often afraid when they're diagnosed."

This article was first published in Mind Your Body, The Straits Times.

Living with lupus

Wed, Dec 10, 2008 NST

IF any newly diagnosed Systemic Lupus Erythematosus patient asks Chee Siew Lan for advice in dealing with the chronic illness, she has only this to say: "Never give up."

Having lived with this incurable illness for 21 years, she knows that she would not be alive if she had given up hope and didn't have the determination to fight it.

"When I had the symptoms in 1987, no one knew what it was. Lupus was unheard of at that time. The doctor even told me that I had only five years to live. But I refused to give up. I did my own research and learnt all about the symptoms, treatment and medication. I learned the things that I could and could not do as a lupus sufferer.

Eye therapy

Eye therapy
Sep 15, 2009
The Straits Times

Q: I am a 49-year-old male suffering from central serous retinopathy. Can TCM help?

Central serous retinopathy is a visual impairment characterised by fluid leaking from the central macula, which is located in the centre of the retina and is responsible for sight and distinguishing colour. This results in blurred or distorted vision. Spots in the central vision with flashes of light are common.

This is caused by a deficiency in the functions of the kidney, liver and spleen and insufficient blood and energy. Heat and poor circulation of energy in the liver, as well as pathogenic factors such as heat and dampness are also responsible.

Acupuncture, tui-na massage and cupping therapy can improve your condition by strengthening your organs and dispelling the pathogenic factors.

Chinese medicine such as Largehead Atractylodes Rhizome (Baizhu), Oriental Waterplantain Rhizome (Zexie), Chuling (Zhuling), Indian Bread (Fuling) and Cassia Twig (Guizhi) are often prescribed to strengthen the spleen. Pinellia Tuber (Banxia), Dried Tangerine Peel (Chenpi), Medicinal Changium Root (Dangshen) and Sanchi (Sanqi) can increase your energy level and enhance blood circulation. This aids in reducing leakage of fluid in the macula.

Processed Rehmannia Root (Shudihuang), Asiatic Cornelian Cherry Fruit (Shanzhuyu) and Common Yam Rhizome (Shanyao) can strengthen the liver and kidney, while Dodder Seed (Tusizi) and Barbary Wolfberry Fruit (Gouqizi) can improve your vision.

Eat nutritious food such as fish, vegetables and fruit to increase blood and energy. Avoid protein-rich food such as prawn and crab as these can trigger allergic reactions.

Do not eat sour food as it causes a build-up of heat and fire in the liver.

Information provided by Ms Lim Lay Beng, a TCM physician at YS Healthcare TCM Clinic in The Adelphi.

This article was first published in The Straits Times.