There are 26 common fatty acids, which can be broadly classified
into 3 categories:
1) Saturated fats: normally found in farmed meat and dairy
foods. Saturated fats are a strong risk factor in heart
disease and stoke. Best to reduce he intake of the types
of food that are high in saturated fats.
2) Monounsaturated fats: normally found in olives, rapeseed,
sesame, and avocado. Monounsaturated fats are important
in maintaining the levels of “good” HDL cholesterol.
3) Polyunsaturated fats (PUFAs): known as the omega-3 and
omega-6 fatty acids. Omega-3 fatty acids (alpha linoleic
acid) are linked to a lower risk of heart attacks.
Trans fatty acids are hazardous to our health. They raise
total cholesterol blood levels, particularly LDL (the “bad”
cholesterol), which increases the risk of coronary heart
Category: plant / herb
Scientific name: Trigonella foenumgraecum
Current research has shown that fenugreek has anti-diabetic
properties. Other properties: bulk laxative and aphrodisiac.
Category: plant / herb
Scientific name: Chrysanthemum parthenium
Feverfew has been used since 100 A.D. as a treatment for
headaches, menstrual irregularities, stomachaches, and fever.
Fiber / Dietary Fiber
Category: Food element
The term dietary fiber encompasses all plant compounds that
cannot be ingested in our human gut. There are 2 main groups
of dietary fiber (insoluble and soluble fiber), and both
groups of fiber are needed for good health.
The presence of fiber in the diet helps slow down the rise
in blood glucose levels which occur after a meal. Soluble
fibers have been shown to reduce cholesterol levels by increasingthe
excretion of cholesterol in the faeces.
High fiber diets have shown benefit in certain diseases
(eg. cardiovascular diseases, diabetes, obesity and gastrointestinal
Insoluble fiber is found in cereals, grains (especially
unrefined wholegrains). Insoluble fiber has the ability
to bind water, and this increases the bulk of the faeces,
and helping food waste pass through the digestive tract
faster and easier. This is very beneficial to the bowels.
Insoluble fiber prevents constipation, which is associated
with haemorrhoids and an increased risk of bowel disease
(including colon and bowel cancer).
Soluble fiber is found primarily in nuts, oats, seeds, fruit
and vegetables. Soluble fiber slows down the rate of digestion
in the stomach.
Both soluble and insoluble fibers provide different health
benefits. As such, it is important we consume both these
types of fibers by eating a variety of fiber-rich foods.
Fish oil is a rich source of Omega-3 fatty acids, EPA and
DHA. Fish oil has the ability to lower cholesterol and triglyceride
levels, as well as inflammatory conditions (eg. Arthritis).
Category: Nutrient / Vitamin
acid is a nutrient vitamin (one of the B vitamins
Bc), and is important in red blood cell formation
and DNA synthesis. Folic acid aids the metabolism of proteins,
and is necessary for the growth and division of body cells.
Deficiency symptoms include reproductive disorders, poor
growth, anemia, poor memory, graying and loss of hair, gastrointestinal
info on Folic Acid (Vitamiin Bc)
The elements found in food can be categorized into
4 main groups:
1) Macronutrients – needed in substantial amounts
by our body to produce energy.
2) Micronutrients – needed in much smaller amounts
by our body to achieve optimum health.
3) Fibrous carbohydrates – foods that cannot be used
Free radicals cause oxidative stress and are blamed for
a host of modern diseases including premature aging, heart
disease and cancer. Free radicals are generated from many
sources, including normal oxygen metabolism, pollution,
chemical toxins, radiation, (cigarette) smoke, stress, unhealthy
is the key to reduce and eliminate these free radicals.