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Fatty Acids
Fiber (dietary fiber)
Fish Oil
Folic Acid
Food Elements
Free Radicals



Fatty Acids
Category: Fats
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 disease.

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 disorders).

Insoluble fiber
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
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
Category: Food

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).

Folic Acid
Category: Nutrient / Vitamin
Folic acid is a nutrient vitamin (one of the B vitamins – vitamin 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 disorders.

>> more info on Folic Acid (Vitamiin Bc)

Food Elements
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 for energy.
4) Water

Free Radicals
Category: Anti-nutrient
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 diets.

Antioxidant is the key to reduce and eliminate these free radicals.


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Last update: 12 Aug 2007

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