Call for your Health

Height/weight chart has been given in earlier pages which should be gone through. Weight of an individual is dependant largely on following factors:-

1. Age of an individual- as in infancy, childhood, adolescence, middle age and, finally, in advance age.
2. Climatic effect on food habits.
3. Capacity to purchase and financial constraints.
4. Amount of labour put in, while discharging one’s professional job and the calories, actually required and expended.
5. Suitable balanced diet in health, as also in disease.
6. Nature of job of a person.

It is held that weight should be according to one’s height. But, conversely, certain classes of people do not or fail to gain weight, in spite of the fact that they take a balanced and nutritive diet. There is another myth that taller parents have taller children. In general observance, it is the reverse case, in most of the cases, so to say. Because parental factor is not so important as other factors like growth pattern, eating habits, mental and physical status, climate effects and outdoor games and/or physical exercises, resistance to or susceptibility of infections, amount of food properly digested etc. Some people talk of genetic effects also. The fact of the matter remains that parental care, carefree approach and disease less health state, provision and utilisation of reasonable avenues and facilities provided, acquired nutritive values in the food taken, burden of studies and other worries and cares of life, congenial at mosphere and environs are some of generally said causes and determining factors, for the growth of a person, Mental health plays an important part in the height factor.

Food is, in fact, one of factors that accounts for gaining height, and it is an important factor, Howsoever nutritious food one may take but, if the mind is under stress, turmoil and tension, family atmosphere is agitative and when even normal study is taken as a burden, there is some fear psychosis, growth process is bound to be adversely affected.

In all fairness to growing children and to ensure that they gain good or reasonably good height, let their caretakers provide congenial atmosphere as a first prerequisite. Children of working classes of those who have sparse and limited resources look heal their, better, taller and carefree whereas children of affluent parents are fed on pseudo fads and allurements. If parents wish their children to grow rich (not in wealth) in health, height and studies they should be nourished with proper requisite and timely parental care (not a pampered treatment), congenial atmosphere and other growth avenues, Never burden your child with worries and cares of modern life’s compulsions and demands. Let them enjoy and relish what is offered to them. Help him in feeling that he/she is a well looked after child, but not a pampered and spoiled child. All these factors contribute a lot in gaining normal growth. He should be given to eat what suits him, and not what is the best food item. Children should never be forced to eat, when they do not have an urge therefore. Emphasis should bean quality and nutritive values, and not on how costly the diet is. Avoid exposed foods, beverages, juices, fast foods, spicy and unhygienic foods. Rely more on nature.

Proper and requisite coordination between body, mind and intellect is a pre-requsite ot good health. A person is called healthy when the said three disciplines work in perfect unison and harmony, to enable a person to discharge his normal chores and any fact, contrary to a normal function, calls for proper investigations. Food is Nature’s vehicle to nurture the body which, in turn, rejuvenates various body organs, restoring and sustaining its expended energy. Various organs of body do need a sustained amount or energy to discharge various functions and food is the only item which helps body in that direction. How food metabolises in the body has already been explained in earlier a nut-shell. Food denotes all the edibles and drinks which have been provided to all living beings but the quality and quantity thereof depend on one’s individual requirement as total acceptance and reaction to a particular food item will depend on physical status, age, sex, profession, regional foods, food habits, availability and the purchasing capacity of a person. A healthy person’s diet will differ from that of an ailing person because dietary intake will depend, largely, on the said factors.

Kinds Of Food: As already mentioned, Nature has ever been kind to grow and provide in plenty, various types of vegetations which suit population of a particular area to meet their various requirements of body. But, here, we are referring to foods that are regularly required by all, as would be clear by the following subdivisions.

Vegetables : Beet root, cabbage, carrot, onion, garlic, potato, tomato, cucumber, fenugreek, ginger, spinach, radish, lady’s finger, bitter gourd, french beans, mint, coriander, amaranth, asparagus etc., including other green and leafy salads and vegetables

Fruits : Apple, Apricot, Avocado, Banana, Date, Fig, Grape, Grape Fruit, Indian Gooseberry, Jambul Fruit, Lemon, Lime, Mango, Orange, Papaya, Pomegranate, Raisins, Guava etc.,

Ceraals : Barley, Maize, Rice, Wheat, Green gram, Soyabcau, Porridge, Beaten Rice, Oat, Millet, Parched Rice, Paddy etc.

Pulses: Lentil, Kidney bean, Urad, Rajmah, Black gram, Bengal Gram, Gram Dal, Pigeon Pea etc.

Spices & Condiments : Aniseed, asafoetida, cinnamon, cloves coriander seeds, cumin, fenugreek, pepper, saffron, dried ginger etc.

Dry Fruits : Almond, Cashew Nut, Coconut, Peanut, Walnut, Apricot (dried), Chhoara (dried dates)

Milk And Its Products : Whole milk, skimmed milk, toned milk, khoya, curd/yoghurt, butter, clarified butter, whey etc.

Oils : Coconut oil, Mustard oil, Sunflower oil, Groundnut oil, Soya oil, Castor oil etc.

Teas (Herbal) : Chamomile, Sage, Thyme, Yarrow.

Meats : Fish, Poultry products (like eggs), Beef, Mutton, Pork, Venison, various sea and water animal’s meat.

Some Other Fruits : Bael, Cherry, Oran berry, Kiwi, Prune, Strawberry, Cheeku, Apricot.

Misc Vegetables : Artichoke, Brinjal, Broccoli, Turnip, Brewer’s Yeast, Mustard and Brussel Sprouts.

Spruts : Prepared from various cereals and pulses.

Juices : Cane sugar juice and juices of orange, lime, coconut water, tomato, carrot, beet root, mint, mango, bitter-gourd etc.

Some of the edible foods might have been left untouched, the reason being that their list is too exhaustive to mention.

All young persons require high calorie diet to make up for the energy expended in games, studies and other exercises. They require strong muscles, bones, eye-sight, good digestion and flexible joints. Their diet should be a balanced blend of Vitamins, Minerals, Cereals, high fibres, green vegetables, ripe fruits, proteins, carbohydrates, dairy and poultry foods. Give them a glass of whole milk daily, with some fresh/ripe fruits, or else juices of fruits and vegetables. Their diet should be rich in whole wheat/grain flour, soybeans, pulses, fats, eggs, fish etc. Every effort should be made that growing children are never starved of a nutritionally balanced diet. Children should never be encouraged to have a preferred fascination [or fast foods, fried foods, spicy and cooked foods or, for that matter, any food which is sold in the food jaunts. If the young ones are served the sort of food they seek outside in their own homes, there would be two advantages-firstly there shall not be any doubt as to the purity of the food served, and secondly it would be cost effective also, and finally the children and parents will have the satisfaction of having their meals together, with other members of their family. This togetherness is a boon and tonic [or the entire family. Modern life style and faulty habits have rendered our horne kitchens as barren places, for being used in emergent times/occasions only. Let us revive the culture of home kitchen and dinning table culture. Often change your food menus so that element of monotony is ruled out. Let the growing young people enjoy a wholesome and nutritious diet with their elders. Kitchen garden culture is a welcome device-it gives everybody a chance for gardening (which is an exercise), [or procuring fresh and pure fruits and vegetables, it will bring down kitchen bill and will meet choosy and selective likings of many of the members (if not of all) of the family. Nature has innumerable foods to satiate demands of the persons, and the farther we go away from the lap of Nature and fail to utilise and enjoy its riches, the nearer we reach to calamitous and terminal ends of our lives.

Finally, parents should not apply draconian rules to their children, who should be allowed occasional food deviations also. Always avoid a repulsive, rebound and reactionary situations. An unfriendly kitchen and an imposed food monotony is often the basic cause of break-up of many joint family kitchens. So, ensure good health of all, through satisfactory food from a common kitchen, to satiate even choosy taste buds.

As part of a 4-month investigation of vitamin and mineral supplements sold at 186 health-food stores and 310 other stores, 31 consumers were dispatched to 31 cities across the country. Some highlights of that study along with follow-up consumer tips are presented below.

Highlights

1. Of the products sold at health stores, 90% were of questionable medical value.
2. Many products contain extra ingredients, such as exotic herbal substances, that have no health value and may be harmful.
3. Health stores sold the 31 correspondents products costing $4,859.46. A full $4,590.42 worth of the products did not measure up to the health claims or had no expiration date.
4. Supplements of calcium, multivitamins, vitamin C, and vitamin E cost the correspondents $0.77 a day at health stores. Comparison shopping would provide the same supplements at a cost of $0.12 to $0.21 cents a day.
5. Products that cost the most were herbal remedies.

For instance, an 11-ounce jar of jelly produced by worker bees cost $22.95. The craze for herbal supplements is not supported by scientific evidence. Fewer than a dozen of the 600-plus herbal remedies have been subjected to double-blind studies.

Consumer Tips

1. Shop for supplements that comply with strict scientific standards set by the US pharmacopoeia. These products carry the letters USP on the label.
2. If you take a multivitamin/mineral supplement, shop for the bargain price. Select one that provides 100% of the RDA with the exception of calcium, which is too bulky to be included in a multiple vitamin pill.
3. Calcium, which can be dissolved only in the stomach, is most effective when taken with food. Split intake of calcium by consuming one half of the supplement with breakfast and the other half with dinner.
4. If you take antioxidants for their possible health benefits, shop by price.
5. Look for an expiration date that shows how long the supplement should retain its potency.
6. Avoid supplements that advertise “sustained release” of nutrients. The delayed release may prevent the nutrients from being absorbed.
7. Don’t pay extra for herbal ingredients. They have not been proven to enhance the body’s use of supplements. About the only thing enhanced are store profits. The more money you spend on supplements, the more you tend to waste.
8. Don’t waste money following most health store recommendations. If you need a supplement, its most likely to be calcium, a multivitamin, and/or antioxidants.

Nutritive Sweeteners

Sweeteners that provide calories, or food energy, are considered nutritive sweeteners. Each one provides about the same number of calories per gram. Sugars occur naturally in fruits, vegetables, honey, and milk. They are the building blocks of complex carbohydrates, such as starch. All carbohydrates must be broken down into usable energy blood sugar which is also called glucose. This occurs in the digestive tract or the liver.

Non nutritive Sweeteners

Non nutritive sweeteners do not contribute any food energy to the diet. The most widely used non nutritive sweetener is saccharin. It is approximately 300 times as sweet as sucrose and is colorless, odorless, and water soluble. Americans consume nearly 25 pounds of non nutritive sweeteners per year. This is an increase of 20 pounds per person since 1973.

Cyclamate is another non nutritive sweetener. It is 30 times sweeter than sucrose and has no aftertaste. The disadvantage of cyclamate is that it was linked with cancer and banned from the marketplace by the food and drug administration (FDA) in the late 1960s. The delaney clause, the 1958 food additives amendment of the pure food and drug act, prevents the addition of compounds that have been shown to cause cancer. Although recent studies do not prove that cyclamate causes cancer, there are still sufficient concerns to keep it from being reapproved.

Acesulfame (Sunette) is the most recent sweeteners to be introduced. It was approved by the FDA in 1988 for use in chewing gum, powdered drink mixes, puddings, and nondairy creamers. It is 200 times sweeter than sucrose, it contributes no calories because it is not broken down by the body.

Does the use of artificial or intense sweeteners lead to weight reduction? Or, do they actually increase hunger and lead to weight gain? A summary report 46 of published studies reveals mixed results. Studies involving young children (2 to 5 years old) and normal weight young men show that they compensate for any reduction in calorie consumption by eating more. For example, in one study of young men, researchers reduced the caloric content of lunch by 400 calories, largely by substituting aspartame for sugar. The young men made up for their caloric deficit on every day of the study, and their daily energy intakes remained constant despite their reduced calorie lunches. In contrast, other studies show that older children and lean or overweight women don’t compensate much when artificial sweeteners are used. In one study, a 400 calorie deficit at breakfast led to a 110 calorie increase at lunch, with no further compensation the rest of the day. In another study of obese and lean women, those who ate lower calorie breakfasts had lower total energy intakes at the end of the day. In still another study of 19 to 50 year old women, the use of intense sweeteners, such as those found in no calorie soft drinks, was associated with a drop of 165 calories in energy intake each day. These studies indicate that low calorie compensation is influenced by the body’s inherent need for energy. People who require more energy compensate for low caloric intake by eating more, people who require less energy (overweight adults) don’t compensate by eating more.

Although a consensus opinion about the relationship between artificial sweeteners, hunger, and body weight has yet to emerge, there is no evidence that the consumption of intense or artificial sweeteners leads to weight gain. Neither can it be proved conclusively that it leads to weight loss. There are no hard data on how many people might become overweight if low calorie foods were not available.

Other Common Nutritive Sweeteners

Included in this group of sweeteners are corn syrup, high fructose corn syrup, sugar alcohols, and aspartame. Corn syrup is often used in foods as a partial or complete replacement for sucrose (table sugar) because it is less sweet and provides texture. High fructose corn syrup is sweeter than sucrose and is the main nutritive sweetener in soft drinks. Because it is sweeter, it can be used in smaller quantities, which results in a slightly lower calorie product. Sugar alcohols, such as sorbitol, are less sweet than sucrose and are used to add texture to hard candies and gums. Aspartame, which is marketed as nutrasweet, has about the same number of calories as sucrose but is 180 to 220 times as sweet. Therefore only a small amount is needed to sweeten products. The taste of aspartame is similar to that of sucrose, and it leaves no aftertaste. Because aspartame is derived partially from the amino acid phenylalanine, products containing it must be labeled to warn individuals who have the inherited disease phenyl ketonuria.

Vitamins are organic compounds (compounds made up of carbon atoms bonded to hydrogen atoms) that are necessary in small amounts for good health. The body can break vitamins down, but it cannot produce them. Vitamins have to be supplied in the diet. Unlike carbohydrates, fats, and proteins, vitamins yield no energy. Instead, some serve as catalysts that enable energy nutrients to be digested, absorbed, and metabolized. Some vitamins also interact with minerals. For example, vitamin C facilitates iron absorption, vitamin D improves calcium absorption, and thiamine requires the mineral magnesium to function efficiently.Diets deficient in the RDA of vitamins may impair the physiological processes of the body and lead to deficiency diseases. The dietary allowances have been defined as the amounts of vitamins needed to prevent outright deficiency diseases, such as scurvy. This definition may soon change. The food and nutrition board of the national research council is considering revising the RDA by increasing the consumption of certain nutrients to reduce the risk of chronic disease. One major advantage of a varied diet is that it helps ensure consumption of the right amount and balance of those vitamins related to many of the major chronic diseases.

Vitamins are grouped into two categories water soluble and fat soluble. Water soluble vitamins include vitamin B complex and vitamin C. They are present in the watery components of food, distributed in the fluid components of the body, excreted in the urine, needed in frequent small doses, and are unlikely to be toxic, except when taken in megadoses (very large quantities).

Fat soluble vitamins include vitamins A, D, E, and K and are found in the fat and oily parts of food. Because they cannot be dissolved and absorbed in the bloodstream, these vitamins must be absorbed into the lymph with fat and transported in lipoproteins. When consumed in excess of the body’s need, fat soluble vitamins are stored in the liver and fat cells. Their storage makes it possible to survive for months or years without consuming them. At least three of the fat soluble vitamins (A, D, and K) may even accumulate to toxic levels. Megadoses of these vitamins should be avoided.

Antioxidant Vitamins

Three vitamins are classified as antioxidants vitamins C, E, and beta­carotene . Antioxidants are protective substances because they help neutralize the activity of free radicals. Free radicals are naturally produced chemicals that arise from normal cell activity. Whenever the body uses oxygen or is exposed to a toxin, such as cigarette smoke, it forms free radicals. These unstable chemicals can damage cells throughout the body. They may damage a cell’s DNA in ways that lead to cancer, may interact with cholesterol in the bloodstream and form oxidized LDL may cause cataracts and rheumatoid arthritis, and may be a factor in the physiological changes associated with the aging process. Anything that interferes with the destructive effects of free radicals offers a health advantage. Vitamins C, E, and beta carotene are believed to prevent the oxidation of cholesterol and other molecules linked to the diseases mentioned previously, most notably heart disease and cancer. A common cooking practice illustrates this antioxidant effect: some foods like bananas, peaches, apples, and potatoes quickly turn brown when exposed to air. However, when such foods are dipped in lemon or orange juice, the vitamin C in the juice acts as an antioxidant and prevents sues of your body. It is required in the breakdown and absorption of some amino acids, other minerals (such as iron), and the formation of some hormones. It may also help the immune system prevent infections. As an antioxidant it may playa role in prevention of atherosclerosis and some forms of cancer.

Contrary to popular opinion, vitamin C does not prevent the common cold. Scientifically controlled studies reveal no difference in the incidence of colds when comparing vitamin C users with nonusers. On a positive note, however, some studies suggest the symptoms of a cold may be shortened by a day or two.

The RDA of vitamin C is 60 mg, 70 mg during pregnancy, and 90 mg during lactation. For smokers the RDA is 100 mg because smoking appears to destroy some vitamin C. Studies designed to test for antioxidant benefits typically set the dosage level at 500 mg. Megadoses (2000 mg) of vitamin C offer little benefit to the body and may be harmful. As a water soluble vitamin, doses in excess of the body’s requirement are excreted through the kidneys. In other words the body can only absorb so much. Side effects of large doses are diarrhea and abdominal discomfort. For those individuals who absorb excess iron, supplements of vitamin C could be dangerous. Large intakes may also produce errors in the results of some diagnostic tests (for example, hemoccult test, glucose in urine test).

Good sources of vitamin C are citrus fruits and green vegetables, including lemons, grapefruit, limes, oranges, tomatoes, broccoli, and green peppers .

Beta-carotene (provitamin A)

Vitamin A comes in several forms, such as preformed retinoids found in animal products that are ready for use by the body and carotenoids found in plants. Carotenoids are called provitamin A because they must first be converted to the retinoid form if they are to be used for vitamin A functions. More than 600 carotenoids are found in nature; 50 of them have potential vitamin A activity. The most potent form is beta carotene. The retinoids and carotenoids combine to form what is generally referred to as vitamin A.

Before the body can use vitamin A, it must first be separated from beta carotene. Beta carotene is a precursor of vitamin A. The process of freeing vitamin A from beta carotene prevents oxygen from releasing free radicals. This is called an antioxidant effect and is associated with the health benefits mentioned previously.

Vitamin A is needed for normal vision, skin maintenance, bone and teeth development, growth, and reproduction. It also plays a role in the DNA and RNA functions of cells.

The RDA of vitamin A is 1000 retinol equivalents (RE) for men and 800 RE for women. Dairy products, fish, and butterfat are good sources of preformed vitamin A. Beta carotene is plentiful in pigmented vegetables and fruit, such as carrots, sweet potatoes, oranges, and leafy green vegetables . Preformed vitamin A (the retinoid component) is fat soluble, can be stored in the body’s fat cells, and can be toxic in megadose quantities. This has important implications for women who are of childbearing age and/or are considering pregnancy. Vitamin A, when taken during pregnancy, is helpful in cell differentiation and is an essential nutrient in a baby’s development. Excessive amounts of vitamin A during early pregnancy, however, may impose risks of birth defects. A study conducted at boston university school of medicine involving 22,748 pregnant women found that the babies of women who consumed more than 10,000 international units (IU) (approximately 3000 retinol equivalents) of vitamin A each day, or nearly four times the recommended amount, were more likely to be born with malformations of the head, heart, brain, and spinal cord. The amounts that place babies at risk are found in a single pill in some vitamin supplements and can be readily obtained if more than one vitamin supplement is taken each day. Researchers concluded the study by urging women to avoid taking supplements that exceed 4000 to 8000 IU (1200 to 2400 RE) daily, the amount commonly found in prenatal multivitamins.

Beta carotene, on the other hand, is not associated with an increased risk of birth defects. For most people it would be nearly impossible to get too much beta carotene because it is water soluble. The major side effect of excessive consumption of beta-carotene is orange discoloration of the skin.

Vitamin E

Vitamin E is a fat-soluble vitamin found in vegetable oil, margarine, meats, nuts, and whole grain cereals and breads . The RDA is 10 mg (15 IU) for men and 8 mg (12 IU) for women. antioxidant studies typically administer 200 to 400 IU of vitamin E supplements. Vitamin E plays a role in the formation of red blood cells and maintenance of nervous tissues and aids in absorption of vitamin A. Claims that vitamin E improves the skin, heals scars, prevents stretch marks, slows the aging process, and increases fertility are more folklore than fact.

The strongest evidence of the antioxidant benefits of vitamins exists for vitamin E,17 A review of 21 epidemiological studies measuring vitamin E in either diet or blood demonstrated cancer fighting benefits. Also, two large scale studies involving 87,000 women and 40,000 men respectively found that vitamin E supplements (100 to 250 IU) for at least 2 years reduced heart disease risk by 40%.18 Its role as an antioxidant in combating heart disease and cancer has increased its popularity, and it is approaching vitamin C as the nation’s favorite supplement. Still the scientific community has not reached a consensus opinion on the use of vitamin E supplements. Some studies report contradictory findings. Also, some experts raise some of the same questions and offer the same criticisms as those for the betacarotene-lung cancer study mentioned earlier. Consequently, experts are divided in their opinion about vitamin E supplements. Some recommend supplements on the basis that there is little to lose and much to be gained; others warn of the dangers of tampering with the body’s biochemistry. It is likely to take several years before a strong consensus emerges.

Folate, Vitamin B6, Vitamin B12

Folate, previously referred to as folacin and folic acid, is a part of the vitamin B complex and combines with vitamins B6 and B12 to form parts of DNA and RNA and to make heme the iron containing protein in red blood cells. They also assist in the metabolism of amino acids. Vitamins BG and B 12 are plentiful in foods, and few people need to worry about deficiencies with the possible exception of strict vegetarians. Good sources of these vitamins are meat products, dairy products, eggs, spinach, whole wheat bread, and breakfast cereals.

Folate, as its name implies, is found in foliage leafy vegetables, such as lettuce and spinach. It is also found in citrus fruits, whole grain bread, and cereals. Of the three B vitamins mentioned here, folate is the one in which Americans are most likely to fall short.

The RDA for B6 is 2 mg for men and 1.6 mg for women. For B12 the RDA is 2 micrograms (mcg) for men and women. Folate RDA is 200 mcg for men and 180 mcg for women. Because folate has been associated with a reduction in the chances of neurological birth defects, such as spina bifida, a woman planning a pregnancy may be advised by her physician to eat foods rich in folate and possibly to take a 400 mg supplement.

Current interest in folate supplements was sparked by recent studies that demonstrated that people whose blood levels were low in folate had high homocysteine levels. Homocysteine is an amino acid that plays a role in the formation of two other amino acids, cysteine and methionine. To work properly, these amino acids require three B vitamins folate, B6′ and B12 . If these vitamins are in short supply, homocysteine levels might rise. High homocysteine levels are thought to increase the risk of heart disease. The compound has also been implicated in several other diseases, including cancer, diabetes mellitus, and neurological disorders. In a harvard study, epidemiologists checked homocysteine levels in frozen blood samples drawn several years ago from men participating in an ongoing study. Compared with healthy subjects, the 271 men who had gone on to have heart attacks had much higher homocysteine readings. A follow-up study at the university of alabama, birmingham compared 100 men who had been diagnosed with heart disease with 100 men who had not. The heart patients, like those in the harvard study and more than a dozen other studies, had substantially higher levels of homocysteine. In all of these studies the high levels of homocysteine were associated with a shortage of folate.

The precise mechanism for the association between homocysteine levels and heart disease isn’t clear. Animal studies show that injections of homocysteine can scar artery walls, triggering plaque deposits and blocked arteries. It is also speculated that homocysteine combines with low density lipoproteins to exacerbate arterial damage. Whatever the reason, one thing appears clear high homocysteine levels are associated with low folate levels. In the absence of folate, along with vitamins B6 and Bw homocysteine concentrations circulate unabated. There is speculation from the scientific community that during the next several years homocysteine levels might replace cholesterol as a major risk factor of heart disease.

The best way to lower homocysteine concentrations is to consume enough B vitamins. Emphasis should be on folate, which is more effective than B6 and B 12 in reducing elevated homocysteine levels. Getting the RDA of folate is easily achieved by following the food guide pyramid. Megadoses of folate should be avoided to prevent the possibility of a false negative for anemia (too few blood cells) caused by a vitamin B 12 deficiency. If folate supplements are taken, tell your physician so that the appropriate tests can be ordered.