Most of us want a quick fix diet which works like a magic pill to give us the perfect figure we dream of. Before we decide to go on a diet or exercise program, first of all it’s important to know this simple weight management formula.

When Calories IN are more than Calories OUT then you gain weight.

When Calories IN are lesser than Calories OUT then you lose weight.

When Calories IN are equal to Calories OUT then you maintain your weight.

Popular weight loss diets for women are low carb diets, high protein diets like the Zone diet and the Atkin’s diet. Such quick fix diets encourage you to include certain food groups and exclude some other foods completely. These are the General Motors diet, South Beach diet, Pritikin diet, Cabbage Soup diet. Such fancy diets seem appealing to you with their quick weight loss but they are restrictive, and lead to nutritional deficiencies. Such fad diets give rise to uncontrollable food cravings that lead to binge eating later on which worsen health in the long term. If you skip meals or starve yourself, you tend to overeat soon. In between snacks need monitoring as you are likely to eat much more than your usual intake based on what you eat and how often you eat it.

Weight loss diets for women should include lean protein, wholesome carbs and high fiber.  The best weight loss diets for women encourage balanced weight loss – cuts 500 calories from their daily caloric requirement and include foods which are high fiber, low fat, lean and low in sugars. Weight loss foods choices should be lean protein like white meats (chicken, pork, fish) , beans and fiber which are present in most fruits, vegetables and whole grains. These stop hunger cravings as they take a long time to digest and leave you feeling satisfied. With this kind of a diet, you would lose about a pound a week. This has to be prescribed and monitored by a qualified dietitian or nutritionist after taking down your diet recall. Diet recall means you recall what you have eaten throughout the day, usually recorded over 3 days food intake.

The diet recall helps the dietitian to plan the diet tailor-made for your requirements and needs so that it is practical and easy for you to follow. Any diet which gives you large amounts of weight loss instantly is suspicious and unhealthy. Quick weight loss diets for women do more harm to the body than good. Hence, balanced well planned weight loss diets customized as per each individual person’s requirement along with regular physical exercise is the right weight loss plan for women.

Here are some tips for your Weight Control Plan that you can follow in your weight loss efforts.

• Fad Diets
• Your Weight Control Plan
• COPD Nutrition Care

1. Emphysema, a condition of the lung characterized by the chronic enlargement of the alveoli, accompanied with permanent changes in the walls without obvious fibrosis. Pulmonary disorders affect nutritional intake, often making patients at risk for malnutrition, depleting nutrient body stores and marked weight loss.

2. Chronic bronchitis, a condition wherein there is chronic production of cough in response to irritants, often environmental, coupled with inflammation, both causing blockage or narrowing of the airways and difficulty in breathing.

Nutritional care in COPD

The primary goals of dietary care for COPD patients are to facilitate nutritional well-being, maintain an appropriate lean body mass: adipose tissue ratio and correct fluid imbalance.

Energy: Energy requirements are elevated in COPD and they vary for each individual. A 150% increase of the REE calculated by Harris Benedict’s equation is usually recommended. This is approximately 30-40 Kcal/ Kg body weight.

Carbohydrates: A low carbohydrate diet is recommended. About 45-55% of calories should come from carbohydrates. Simple sugars are best avoided. The reason being that carbohydrates when metabolised produce excessive amounts of CO2, contributing to the already existing trouble of expiration.

Proteins: About 1.1-1.3g/Kg body weight is recommended. This should amount to about 16-20% of total calories. More than 20% of total calories put unnecessary stress on the kidneys. First class proteins such as eggs, milk should constitute at least 50% of the total protein. In cases where oral intake is insufficient, protein supplements are helpful.

Fats: About 30-35% of the total calories should come from fat. Care, should however be taken not to plan deep fried foods in the diets as these might irritate the respiratory lining causing cough and vomiting.

Often other concurrent disease processes exist such as CVD, Renal diseases, cancer or Diabetes Mellitus. These underlying diseases affect the total amount and kind of protein, fat and carbohydrate prescribed.

• Nutrition and Alcohol
• Vegetarian Nutrition
• Nutrition in Gout

Impact of malnutrition on the pulmonary system

Malnutrition adversely affects the lung structures, elasticity and function; respiratory muscle mass, strength and endurance; lung immune defense mechanisms and control of breathing. For e.g. protein and Fe deficiency result in low Hb levels, resulting in diminished oxygen-carrying capacity of the blood. Low levels of other minerals such as Ca, Mg, Phosphorous, Potassium compromise respiratory muscle function at the cellular level. Thus the association of malnutrition with impaired immunity places any malnourished patient at high risk for developing respiratory infections. Malnourished respiratory patients requiring hospitalisation are likely to have long hospital stays and are prone to increased morbidity and mortality.

Impact of Pulmonary system disease on nutritional status

Pulmonary disease substantially increases the energy requirements. The complications of pulmonary diseases or their treatment can make adequate intake, digestion, absorption, circulation, cellular utilisation, storage and excretion of many foods and most nutrients difficult. Some adverse effects of lung disease on nutritional status are

• Increased energy expenditure
• Increased work of breathing
• Chronic infection
• Medications
• Reduced intakes
• Fluid restriction
• Shortness of breath
• Anorexia due to chronic disease
• Gastrointestinal distress and vomiting

Types of Lung Disease

A)    Chronic Obstructive Pulmonary Disease (COPD)

1. Emphysema
2. Chronic Bronchitis

B)     Asthma

• COPD Nutrition Care
• What is Anemia?
• Immune System Boosters – I

Apple varieties range from green apples, red apples, yellow apples. Some of them are seasonal while many are available all through the year.
Home Remedies for Diabetes section covers diabetes causes, symptoms, natural remedies, diet and more…

Apple for Better Diabetes Control: Both fibers (soluble and insoluble fiber), but particularly soluble fiber helps to control blood sugar by slowing down the release of sugar in to the bloodstream.

Apple for Constipation: Besides controlling blood sugar, fiber (mainly insoluble fiber) helps in bowel movements and gives relief from constipation.

Apple for Immunity: Soluble fiber is believed to have an anti-inflammatory effects that may help diabetics recover faster from infections.

Apple for High Blood Pressure: Fruits particularly apple are desirable for high blood pressure since it is low in sodium and high in potassium which is good for blood pressure control.

An average medium-sized apple contributes 50-60 calories and 10-15 grams of carbohydrate. Senior citizens who have a problem chewing on food would still benefit from peeling the skin and eating the white fleshy portion with the soluble fiber. However skinned apple has 2-4 grams lower fiber content.

Apples can be enjoyed simply raw as part of a well-balanced diabetic meal, or as a snack along with some almonds, sprouts or 1 or 2 tablespoons of low-fat peanut butter. Apple is best eaten as a snack in between meals rather than incorporate it in your main meals for the best blood sugar control.

Apple Nutrition Research studies indicate health benefits of apple in weight management, cholesterol control, weight loss, heart disease, reduce risk for colon cancer, prostrate cancer, lung cancer, besides the positive role of apple therapy for diabetes and hypertension.

• Home Remedies for Diabetes
• High Fiber Foods
• Home Remedies for Constipation

Cancer involves unregulated cell growth. It is of two types; Malignant (with metastasis which means cancer cells spread and affect tissues and organs) and Benign (tumor cells which are localized to an organ and do not grow uncontrollably or spread to other tissues or organs in the body). Benign tumors are not cancerous but could become malignant later on. Malignant tumors are more dangerous and need to be treated as early as possible.

What causes Cancer?

Causes of cancer are complex to understand although cancer is genetic in nature.  It is not known as to what a specific cause for a specific cancer is. How do you get cancer is still not very clear.

Risk Factors for Cancer
Substance abuse particularly use of tobacco, infection, radiation, poor diet, obesity, environmental pollutants, exposure to chemicals can directly damage genes or genetic components within cells and cause the disease. Heredity is a factor in a small 5-10% of cancers.

Symptoms of Cancer

The cancer is treatable if detected early.

Warning Signs of Cancer
Rapid weight loss is the first sign that should put you on alert mode for further investigations.
CAUTION needs to be exercised when the following symptoms are seen -

C hange in bowel or bladder habits

A wound that does not heal

U nusual bleeding or discharge

T hickening or Lump in the Breast or elsewhere.

I ndigestion or difficulty in swallowing

O bvious change in a wart or mole

N agging cough or hoarseness of voice.

Please contact your nearest Health Centre, if you have any of these warning signs.

Many times it is asymptomatic; which means no symptoms are seen and by the time it is detected, it is too late and the carcinoma has already advanced to Stage III or Stage IV.

Home Remedies for Cancer

Cancer treatment is usually surgery followed by radiation and/ or chemotherapy. Treatment options vary depending upon which part of the body has been affected, the extent of damage done and type of cancer. It’s important to know that diet is one of the most important supportive therapy in cancer patient care.

Top 20 Anti-Cancer  Tips

1. Reduce stress
2. Maintain weight as close to ideal body weight as possible. Stay lean.
3. Get Regular exercise
4. Limit dietary fat no more than 30% of total calories, less than 10% of total calories from saturated fats.
5. Stay away from hydrogenated fats.
6. Increase roughage – High fibre food intake between 25 -35 grams a day.
7. Five a day program: Make sure you consume 5 servings of fruits and vegetables a day.
8. Antioxidants are helpful. Eat foods rich in Vitamin C, E and beta-carotene.
9. Replace red meat with fish and soya products.
10. Eat calcium rich foods.
11. Decrease exposing yourself to carcinogens – cancer causing chemicals, pollutants, irritants or substances in your diet.
12. Boost immune system to be able to fight off precancerous cells.
13. Consume foods that decrease growth or formation of potentially malignant cells.
14. Stay away from processed food as far as possible and eat fresh natural foods which are well washed several times before eating or cooking.
15. Avoid oil that is used for repeated frying and refrying.
16. Limit fried, burnt, smoked, fermented, salted and pickled food.
17. Whole grain cereals and pulses should be used as a source of energy and protein rather than refined foods like white breads, white flours or white rice.
18. Foods like green tea, flax, soy, garlic and onion are anti-cancerous.
19. Always maintain a positive mindset. Stay away from negative environments and people.
20. Wheatgrass juice works wonders for cancer patients but should be given under judicious advice of a dietitian or qualified nutritionist who monitors intake in relation to the blood profile.

Cancer Diet is a high protein, high calorie diet, low in refined sugars. The most important thing in cancer patient care is strong supportive family members. Caregivers who take care of oncology patients should take care to ensure a positive attitude, maintain good nutrition by following above guidelines. There will be times during patient therapy when there is appetite loss, changes in taste and fatigue. It is essential for the caregiver to exercise patience, love and proper care to ensure frequent healthy feeds and make sure that patient maintains his/ her ideal body weight as far as possible. Make use of high protein cancer supplements if needed, in addition to a healthy diet.

• What is Anemia?
• Vitamin A
• Immune System Boosters – I

Vitamin D

Vitamin D is a fat-soluble vitamin. Fat-soluble vitamins are stored in the body’s fatty tissue. Dietary vitamin D requires moderate amount of bile salts and fat for absorption. The body uses the two minerals – Calcium and Phosphate which are essential for normal bone formation throughout childhood. Vitamin D helps the body absorb Calcium. In adults Vitamin D deficiency can lead to osteoporosis, osteomalacia, and rickets in children.

You can get vitamin D in three ways: through your skin, from your diet, and from supplements. Your body forms Vitamin D naturally after exposure to sunlight.

Vitamin D, the sunshine vitamin: In the presence of sunlight, 7, DEHYDROCHOLESTEROL (a cholesterol precursor) in the skin is converted to cholecalciferol (Vitamin D3). The presence of this compound in human skin enables humans to manufacture

However, too much sun exposure can lead to skin aging and skin cancer. So many people try to get their vitamin D from other sources.

Food Sources

Very few foods naturally contain vitamin D. As a result, many foods are fortified with vitamin D. Fortified means that vitamins have been added to the food.

Vitamin D-rich foods include dairy products like cheese, butter, cream. Vitamin D rich foods are also egg yolks, saltwater fish (tuna, mackerel and salmon), and liver. In the US, milk, margarines, soyamilk and cereals are often fortified with added vitamin D.

You can also take vitamin D supplements. Check with your health care provider to see how much you should take.

It can be very hard to get enough vitamin D from food sources alone. As a result, some people may need to take a vitamin D supplement. Vitamin D found in supplements and fortified foods comes in two different forms:

• D2 or ergocalciferol
• D3 or cholecalciferol

Who is at Vitamin D Deficiency Risk

People at high risk who are likely to need Vitamin D supplements are:

• Seniors
• Breastfed infants
• Dark skinned people
• People with certain conditions, such as liver diseases, cystic fibrosis and Crohn’s disease
• People with fat malabsorption diseases
• Obese people who have undergone gastric bypass surgery

• Vitamin A
• Vitamin D Deficiency Symptoms
• Home Remedies for Vitamin D deficiency

Vitamin A and Carotenes

Vitamin A is a fat soluble vitamin which requires bile salts and fats for absorption. It is stored in the liver. There are two categories of vitamin A, depending on whether the food source is an animal or a plant. In animal foods, vitamin A is present as retinol (preformed vitamin A, the active form). It is not present as retinol in vegetable foods. Plant sources of vitamin A provide the provitamin A, called carotenoids (yellow orange pigments). They are converted into retinol in the body and then to the other active forms of vitamin A such as retinal and retinoic acid. Carotenes are present in alpha, beta and gamma forms and there are 500 carotenoids; out of which beta carotene is one. Efficiency of conversion of 1 mcg of beta-carotene to active Vitamin A is just 0.5 mcg and other forms of Carotene is much lesser. Only 50% of beta carotene is believed to be absorbed for practical purposes.

Vitamin A in foods is expressed as micrograms of retinol activity equivalents (RAEs) of vitamin A per standard amount, but it is also stated as IU : 0.33 mcg RAEs.

Symptoms of Vitamin A Deficiency

Night blindness or failure to adapt to dim light is the most common vitamin A deficiency symptom. Other deficiency symptoms are atrophy and keratinization of epithelium, leading to dry hair and dry skin, increased incidence of ear, sinus, respiratory, urinary, and digestive system infections, inability to gain weight, drying of cornea and ulceration (Xerophthalmia), nervous disorders, and skin sores.
Prolonged ingestion leads to the hypervitaminosis and development of toxicity. This leads to pathogenic changes in bones, skin mucous membranes and liver.

Foods with Vitamin A

Vitamin A rich foods: Retinol is an active form of vitamin A found in animal sources such as liver, kidney, the fat of whole milk, cream, high fat cheeses, cod, halibut fish oil and egg yolk, and some fortified foods. Except for skim milk fortified with Vitamin A, the rest are high in saturated fat and cholesterol.

Richest sources of carotene are yellow / orange and green leafy vegetables like carrots, squashes, pumpkin, broccoli, spinach and most other dark green leafy veggies. Yellow / orange fruits such as cantaloupe, apricots, pink grapefruit are also rich in beta carotene.
The higher the intensity of the color of a fruit or vegetable, the higher is the beta-carotene content. Vegetable sources of vitamin A as beta-carotene are fat and cholesterol-free.

Functions of Vitamin A

1. Promotes good vision mainly in dim light. The retina of the eye contains two distinct photoreceptor systems: the rods – sensitive to low intensity light and the cones. Vit. A is a component of these photoreceptor cells. It is needed to produce the pigments in the retina of the eye. The Aldehyde form (retinal) combines with the protein opsin to produce rhodopsin in rods and idopsin in cones and is thus essential for the integrity of photoreception in the retina’s rods and cones.
2. It is necessary for growth and development of skeletal and soft tissues, through its effect on protein synthesis and bone cell differentiation (cell growth). It is necessary for development of normal bone, and the enamel forming epithelial cells in the development of teeth.
3. It also plays a role in maintaining normal health and vigor of epithelial cell structures, thus maintaining healthy skin and mucous membranes.
4. Its potential role in cancer prevention is due the antioxidant properties of carotenoids, for example beta carotene from food sources. Beta carotene supplements do not reduce cancer risk.
5. May also play a role in reproduction and lactation.

Health Benefits of Vitamin A

1. Promotes good vision mainly in dim light.
2. Develops and strengthens bones, teeth, structural cells.
3. Maintains healthy skin and mucous membranes.
4. Beta carotene, an antioxidant helps in anti-aging due to its free radical scavenging property.
5. The antioxidant properties of beta carotene obtained from food sources helps in cancer prevention.
6. Likely to help in reproduction and breast feeding.

• Immune System Boosters – I
• About Vitamin D
• Vitamin D Deficiency Symptoms

Omega 3 or n-3 fatty acids are a type of PUFA (polyunsaturated fatty acids) that need to be supplied through the diet since the body cannot manufacture it.  Important dietary omega-3 fatty acids (FA) are α-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

There are also omega-6 (n-6) FA occurring in fat and oil sources, the commonest being linoleic acid (LA) and arachidonic acid (AA).

Omega 3 and 6 are the two types of polyunsaturated fats present in various oils as given in detail below.

What is the importance of Omega-3 fatty acids?

Both omega-3 and omega-6 FA are necessary to maintain good health.
Benefits of omega 3 fatty acids lie in health promotion and disease prevention. Omega 3 fats, most notably DHA (docosahexanoic acid) and EPA (eicosapentanoic acid) have anti-inflammatory effects. They prevent health problems such as heart disease mainly cardiac arrhythmias, reduces risk of  ischemic and thrombotic stroke, certain cancers, joint problems, rheumatoid arthritis, improve mood and enhance memory.

In pregnancy, enhanced immune functions and good development of a baby were seen. Several  research findings support the role of Omega-3 fats (specifically DHA) in brain development during the first two years after birth (infancy).

In children with learning and behavioral problems particular in ADD (Attention deficit disorder). When they were given 3g/day omega-3 and omega-6 FA with vitamins and minerals showed improved developmental health especially regarding learning and focus.  Omega-3 fatty acids reduced hyperactivity in children with autism.

The 3 Main Functions of Omega-3 or n-3 PUFAs (Linolenic acid)

1)      Improved cognitive functions / brain development (DHA in early years of life <2 yrs has been proved)

2)      Visual acuity (DHA in early years of life <2 yrs has been proved)

3)    Heart disease prevention

• effective in lowering serum TAGs and VLDL lipoproteins (Leaf and Weber, 1988)
• Reduce blood clotting
• Prevent irregular heartbeat
• Role to play in lowering BP

Which are the food sources of Omega3 fatty acids?

Food Sources of Omega-3: 
Plant sources (present as ALA): Flaxseeds, mustard, soya, nuts like walnuts (present as N-3 fats, there is limited conversion to EPA and DHA), canola, soy, acai palm fruit, leafy vegetables. LA is found in vegetable oils.

Flaxseeds or linseeds have 6 times more omega-6 than most fish oils. They have 55% ALA which is converted to EPA at 2-15% and DHA at 2-5% efficiency. Oil extracted from brown algae (kelp) is a good source of EPA.

Animal sources (good sources of EPA and DHA): Fish particularly fatty fish – salmon, mackerel, sardines, herring, tuna (present as EPA in fish oils). Cold water fish are the highest source of EPA and DHA omega 3 fats effective for reducing heart disease risk. Other fish contain these fatty acids but in small amounts.

Dosage Recommendations for Omega-3 Fatty Acids
WHO recommends LA (omega-6) to ALA (omega-3) ratio of 5-10:1 in the diet. Every week 7-11 grams of omega-3 fats are currently recommended. 2 to 3 servings of fatty fish or fish oils twice or thrice a week is adequate. For vegetarians, foods fortified with omega-3 fats would use ALA from flaxseed or rapeseed oils rather than fish oils. Marine microalgae produce EPA and DHA so currently increasing number of products are fortified with oils from these algae, so these oils are considered vegetarian and omega-3 rich.

Omega-3 fats Challenges

The omega-3 present in vegetarian sources is alpha-linolenic acid (ALA) and the omega-3 present in fish oils is eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). Health benefits mentioned above are derived from EPA and DHA. At each step for conversion of ALA to EPA and DHA a smaller percentage is converted. ALA is converted to EPA and DHA in the body but the conversion rate is just 5% in men and somewhat higher in women. So it is advantageous to consume DHA and EPA rather than ALA as one would have to consume several times higher quantities of ALA for the same benefits.

• Benefits of Flax seeds
• Junk Food
• Nutrition in Gout

A junk food is one which is considered unhealthy as it has poor nutritional value. Poor nutritional value means that the food is low in vitamins and minerals and high in calories.

High calorie foods are considered empty calories as they are loaded with calories and devoid of life enhancing micronutrients i.e. vitamins and minerals. These micronutrients are needed by the body to produce enzymes for various essential metabolic life functions. Eating empty calorie food requires the body to produce its own enzymes to convert these empty calories into usable energy. So, think twice before you down more than a peg or two of alcohol. It is nothing but empty calories – calorie rich, nutrient poor. Remember, junk foods are empty calories. An empty calorie lacks in micronutrients such as vitamins, minerals, or amino acids, and fiber but has high energy (calories).

Junk foods are unhealthy foods which increase the risk factor for obesity, dental cavities, type 2 diabetes, heart disease, high blood pressure and ultimately syndrome X or metabolic syndrome.

What are Junk Foods

You may have often wondered, What is Junk Food? Here is a list of junk food (empty calorie) items that you should avoid. It is now up to you how you can keep your four trillion cells happy.

• Sugars, Refined foods, like sugar and plain flour (maida) based items like white bread and most packaged goods, like Twinkies and sugar donuts, etc. (Sugar Substitutes) Our body eventually turns sugars into fat. If you consume just 3 tsp of sugar daily, imagine how much sugar you would have consumed by the time you are 50 years of age; it will be about 275 kg, about 5 times your weight !!

• Fats & Hydrogenated oils: They are found in cookies, chips, candy bars, fried foods, muffins, bologna, etc. etc. Many snacks, such as potato chips, cheeseburgers and fries, have high levels of fat, sugar or salt-ingredients that are usually best limited to a small portion of your diet. The saturated fat mainly comes from animal products. Remember there is nothing that is useful for our body in foods with hydrogenated or trans fat.

The excessive fats stick to our arteries and cause the blockages leading to heart disease and strokes. They can also lead to cancer, arthritis, PMS and sexual dysfunction.

Some fats like Omega-3 fatty acids are good for our bodies. N-3 fats are commonly found in fatty fish.

• Salt: Excessive salt is not good for our body.

However, sodium in moderate amount, along with potassium, maintains the water balance in our body. But too much sodium can cause high blood pressure. Pretzels, chips and many canned food items contain excessive salt.

Know what is eating healthy, good foods bad foods, some ideas for healthy snacks and tips on how to avoid poor eating habits.

• Reading Food Labels
• Good food, Bad food
• Stop Food Cravings

Effects of Vitamin Overdose

1.       Direct toxic effects of vitamin A, vitamin D, pyridoxine

2.       Dependency and withdrawal

An example has been observed in newborn infants when the mother ingested about 200 mg vitamin C per day during pregnancy. In utero, fetal tissues become dependent on the high levels supplied. After birth, symptoms of scurvy appeared. This condition is referred to as ‘rebound scurvy”.

3.       Masking of concurrent disease

Both folate and/ or vitamin B12 deficiencies cause macrocytic anemia.

Folate supplementation will treat the macrocytic anemia, while the underlying nerve damage that may occur secondary to vitamin B12 deficiency still progresses.

4.       Drug-nutrient interaction

Megadoses of vitamin C can cause either false-positive or false-negative results from urinary glucose test assays used to determine insulin needs. Excessive intake of vitamin B6 can prevent L-DOPA, prescribed to treat Parkinson’s disease, from crossing the blood-brain barrier and functioning properly.

Nutrient Deficiencies

A nutrient deficiency is the shortage of supply of a nutrient relative to its needs by a particular organism.

Stages of deficiency begin with depletion of nutrient stores which leads to cellular metabolic changes which in turn leads to clinical defects, which ultimately produce morphological changes.

Vitamin deficiency status is of two types; primary deficiency and secondary deficiency. Primary deficiency involves poor food habits, ignorance or lack of information, poverty due to low food purchasing power or crop failure, consumption of high refined foods, food taboos and fad diets, apathy.

Secondary deficiency involves poor digestion (achlorhydria), malabsorption arising out of intestinal infection, parasitism, diarrhea, pancreatic dysfunction, impaired utilization due to drug therapy, increased requirement during infection, pregnancy/lactation, rapid growth, nutrient imbalance, increased excretion possibly due to dieresis or exudates from burns.

Bioavailability

Nutrient Bioavailability is the relative absorption of a nutrient from the diet. Bioavailability also means the relative accumulation of a nutrient into storage pools and various tissues. The four factors which influence bioavailability are:

Nutrient Content: which is influenced by variety, region, season and maturity variations.

Processing method: For vitamins, it is HTST (high temperature short time) processing.

Effects of heat on food: Beneficial effects of heat on food include inactivation of enzymes, improved digestibility, reduced antinutritional factors, destruction of harmful microorganisms.

Storage: There can be storage losses. Oxidation increases losses.

Heat labile antinutritional factors

1.       Protease inhibitors (egg white, root crops, legumes): inhibit the activity of digestive proteases.

2.       Hemagglutinins (wax beans, red kidney) disrupt function of red blood cells.

3.       Goiterogens (cabbage, broccoli, cauliflower) precipitate problems with goiter.

4.       Cyanogens (peas, sweet potatoes, cassava) can cause cyanide poisoning.

5.       Lathyrogens (chick peas) disrupt collagen structure.

6.       Avidin (egg white) binds biotin to an insoluble complex which cannot be absorbed.

These heat labile anti nutritional factors are inactivated by heat.

• Vitamins
• Vegetarian Nutrition
• Nutrition and Alcohol