Food & Nutrition Update

What we also need to do in our country

Efficacy of wheat-based biscuits fortified with microcapsules containing ferrous sulfate and potassium iodate or a new hydrogen-reduced elemental iron: a randomized, double-blind, controlled trial in Kuwaiti women Iron (Fe) deficiency anaemia and iodine deficiency are common disorders in children and women of child bearing age in both developing and developed countries. A randomized, double blind controlled intervention trial was conducted in Kuwaiti women (n 279, aged 1835 years) with low body iron stores. They were randomly assigned to one of three groups (20 mg Fe as NutraFineRS, 10 mg Fe as encapsulated FeSO4 and 150 g iodine, or no fortification Fe) who consumed wheat-based biscuits 5 days per week. At baseline and 22 weeks, heamoglobin (Hb), serum ferritin (SF), transferrin receptor, urinary iodine and body iron stores were measured. Relative to control, mean SF, in the encapsulated FeSO4 group increased by 88% (P<0.001) and body Fe stores increased from -0.96 to 2.24 mg/kg body weight (P<0.001), while NutraFine RS did not significantly increase SF or body Fe

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stores. The median urinary iodine concentration increased from 140 to 213 g/l (P<0.01). NutraFine RS added at double amount of Fe as FeSO4 was not efficacious in improving Fe status. The newly developed microcapsules were highly efficacious in improving both Fe stores and iodine status.

Biebinger et al. British Journal of Nutrition (2009) 1362

Fortification of widely distributed and consumed foods has the potential to improve the nutritional status of a large proportion of population. This does not require the common man to change their dietary pattern. Micronutrient deficiency was brought under control mostly with food fortification in industrialized countries. Many states such as Gujarat, Tamilnadu, West Bengal & Delhi in our country have already taken initiative and started fortifying wheat flour with micronutrients.

Let's take a quick look at what scientists are doing!

Influence of Lifelong Soy Isoflavones Consumption on Bone Mass in the Rat Soy isoflavones (IFs) have shown a bone-sparing effect through epidemiological studies in the Asian population. However, there is no evidence as to whether such protection would result from a lifelong exposure. This study was conducted to investigate the consequences of perinatally and/or long-term exposures to dietary phytoestrogens on bone health. The study was conducted on 60 Wistar rats to see the impact of an early exposure to IF's on bone status. The rats were fed with standard diet (which did not have any soy protein) or the same food enriched with IF's (0.87 mg/gm of diet) for a month. Then they were allowed to mate and were kept on the same diet regimen during the whole gestation and lactation period. At weaning, in each experimental group the pups were split into two groups one was fed the standard diet and the other the diet with IF's. Therefore the total pups were divided into four groups. At 2,3,6,12,18 and 24 months after birth 10 animals in each group were sacrificed. Femurs were collected for mechanical testing and bone mineral density (BMD). Peak bone mass was achieved between 6 and 12 months and did not differ between groups. In animals exposed to IF rich diet perinatally or life long BMD continued to increase. Thus, at 24 months of age femoral total BMD were higher in the off spring born from mothers which were provided IF during pregnancy. Post natal exposure alone did not improve bone parameters. This experiment provides evidence that perinatal exposure to phytoestrogens leads to a higher BMD later in life. It is suggested that these changes may have occurred as aconsequence of programming effects, as has been shown for the endocrine and immune systems.
Mardon et al., Experimental Biology and Medicine (2008) 233:229

Clinical studies on prolonged exposure of isoflavones on human bone health would be of great importance in reducing risk of osteoporosis.

Know the Role of Food in Managing Disease - Gout

Gout is caused by elevated levels of uric acid in the blood that crystallizes and deposits in the joints, tendons and the surrounding tissues. Gout usually presents as recurrent attacks of acute inflammatory arthritis. Gout can occur due to many reasons such as genetic, sedentary lifestyle, dietary and complications of medical conditions. Gout is caused by a build up of metabolic by products of uric acid in the joints. Uric acid comes from the break down of purines, one of two classes of components of complex proteins and amino acids. To control gout uric acid needs to be controlled. Reduction of consumption of foods containing purines is the first step. What to eat and what to avoid? Eliminate foods rich in purines such as beer, organ meat (liver, kidney, brains) yeast etc Foods to be eaten in moderation are those which have medium purine content. These are fresh and salt water fish, meat, poultry, legumes, eggs, spinach, cabbage, cauliflower, green peas etc . Low purine foods can be consumed without any restriction. Breads, pasta, cereals, tofu, banana, green leafy vegetables and m i l k and milk products are some such foods. Drink lots of water, maintain a healthy weight and consume balanced diet and reduce the risk of gout. Do consult a doctor before following any diet for curing gout to know the underlying cause. Once, the cause is known then with the input from the doctor and dietician follow a diet that helps in reducing gout.

Journal Abstract
International Society of Sports Nutrition position stand: protein and exercise Position Statement: The following seven points related to the intake of protein for healthy, exercising individuals constitute the position stand of the Society. They have been approved by the Research Committee of the Society. 1) Vast research supports the contention that individuals engaged in regular exercise training require more dietary protein than sedentary individuals. 2) Protein intakes of 1.4-2.0 g/kg/day for physically active individuals is not only safe, but m a y i m p r ov e t h e t ra i n i n g adaptations to exercise training. 3) When part of a balanced, nutrient-dense diet, protein intakes at this level are not detrimental to kidney function or bone metabolism in healthy, active persons. 4) While it is possible for physically active individuals to obtain their daily protein requirements through a varied, regular diet, supplemental protein in various forms are a practical way of ensuring adequate and quality protein intake for athletes. 5) Different types and quality of protein can affect a m i n o a c i d b i o a va i l a b i l i t y f o l l o w i n g p r o t e i n supplementation. The superiority of one protein type over another in terms of optimizing recovery and/or training adaptations remains to be convincingly demonstrated. 6) Appropriately timed protein intake is an important component of an overall exercise training program, essential for proper recovery, immune function, and the growth and maintenance of lean body mass. 7) Under certain circumstances, specific amino acid supplements, such as branched-chain amino acids (BCAA's), may improve e xe r c i s e p e r f o r m a n c e a n d recovery from exercise.
Campbell et al., Journal of International Society of Sports Nutrition (2007) 1:4-8

Get Acquainted With Your Nutrients - Calcium

Calcium is a mineral critical to many body functions and among different minerals occurs in the highest amounts in the body. It is essential for formation of bone and teeth clotting of blood contraction of heart and muscle nerve control and blood pressure How much calcium do we need? Birth to 6 months 6 to 12 months 1 to 3 years 4 to 8 years 9 to 18 years 19 to 50 years 50 + years : : : : : : : 210 mg 270 mg 500 mg 800 mg 1300 mg 1000 mg 1200 mg orange juice, tofu and soy milk/beverages are fortified with calcium. If there is calcium deficiency then consult a doctor who will prescribe a calcium supplement based on your requirement. T h e r e a r e s e v e ra l calcium supplements available in the form of c a r b o n a t e , c i t ra t e , lactate and gluconate. It is best to talk to your doctor to find out which supplement is the best for you and which suits your condition. Factors affecting calcium absorption: Vitamin D is essential for calcium absorption. Deficiency of this vitamin leads to impaired calcium absorption; Excess phosphates lower calcium absorption; Phytic acid and oxalic a c i d f o r m insoluble complex with calcium salts and interferes with the absorption of calcium. How to improve c a l c i u m absorption? Phytic acid is present in the hulls of seeds, grains and nuts. There are ways in which phytic acid levels can be reduced when we cook or prepare food. Cooking itself reduces phytic acid so does soaking the food in acidic medium such as lemon juice or fermenting or sprouting. It is always best to get the nutrients from food. In case there is a problem it is better to consult a doctor and take necessary steps to over come the problem. Knowing what are the foods which contain the nutrient and including them in the diet is the first step towards preventing deficiency diseases. And we all know that prevention is better than cure!

Calcium deficiency: Chronically low calcium intake results in decrease of bone mass and increases the risk of osteoporosis and bone fracture. Calcium deficiency is usually diagnosed in later years from bone density tests. That's the reason why osteoporosis is called a silent disease. It is a condition in which rarefaction (decalcification) of the bone occurs due to calcium deficiency in the diet. To prevent it one needs to take balanced diet containing sufficient amount of calcium. Calcium rich foods: Milk and milk products are good sources of calcium. Among grains ragi is a very good source of calcium and oats a fair source. Most of the whole legumes (pulses) are fairly good sources of calcium. Among vegetables and fruits, green leafy vegetables and oranges can be added in the diet for calcium. Fish is also a good source of calcium especially dried fish. Nuts and oil seeds (almonds, sesame seeds, groundnuts etc) are a l s o a The Romans prepared lime good source of calcium. in the first century but the Wondered why a spoon of metal was not discovered dry coconut powder is added till 1808. Calcium (Latin to some of recipes? Dry calx, meaning lime) was first isolated in metallic coconut powder is a very form by Sir Humphrey good source of calcium. Davy in 1808. An adult N o w , y o u k n o w o u r body contains about 1000- traditional recipes have a 1200 g of calcium where as reason for including every an infant's body has about ingredient!
27.5 g. About 99 % of this calcium is present in the skeleton and the remaining 1% in soft tissues.

Calcium fortified or enriched foods are also good sources of calcium. For example many breakfast cereals, bread,

Institute of Medicine, National Academy of Science (2002) Essentials of Food and Nutrition, Vol 1, Dr. M.S. Swaminathan, (1974 ) Nutritive Value of Indian Foods, National Institute of Nutrition, ICMR, (1971)

Nature's Gift - Carrot

Native to Afghanistan, in early times about 5000 years back carrot plants were gown for the aromatic leaves and seeds not their roots. Both the wild and cultivated carrots belong to the species Daucus carota. They were originally probably yellow or purple. Finally the Dutch growers came up with the orange carrots in 17th century. Nutritive value of carrots, raw per 100 gm Energy Carbohydrates Fiber Protein Fat Carotene, beta Vitamin A 41 kcal 9.58 gm 0.24gm 0.93gm 0.2 gm 8285 g 16706 IU cake, carrot pudding and so on can be made. And in Indian cuisine several recipes can be made using carrots. Carrot can be part of mixed vegetable khorma, fry, raita, avial, sambar, fried rice, pickles, vegetable Manchurian and kadhi. And who can resist the delicious, rich and sweet gajar ka halwa in the winters! Eaten raw, grated, chopped, cooked or added to
The world's largest carrot was grown in Palmer, Alaska by John Evans in 1998weighing 8.6 kg. The city of Holtville, California promotes itself as the Carrot capital of the world and holds an annual festival devoted entirely to carrot!

Carotenes are pigments found in vegetables and they are so called because they were isolated from carrots. Carotenes are converted to vitamin A in the body. This is the most important nutrient in carrots and it is good for eyes! Carrots are eaten in a number of ways! Carrots can be peeled and cut into sticks and served as a healthy snack. Carrot juice, carrot soup, carrot stew, carrot

salad for colour and texture, carrots are just so versatile!

Tip: Store carrots away from apples, pears and potatoes as they release ethylene gas, which turns carrots bitter

USDA Nutrient Database

Recipe - Carrot Bread

Ingredients Grated carrot Flour Powdered sugar Vegetable oil Eggs Baking powder Baking soda Lemon juice Lemon rind Vanilla essence Salt Ground nutmeg and cloves Cinnamon Chopped walnuts & cashew nuts 1 cups 2 cups cup 1 cup 4 2 tsp 1 tsp 2 tsp 1 lime 1 tsp 1 tsp tsp tsp 1 cup Baking tips: Uneven surfaces and cracks on the cakes are caused by too much flour or over heated oven. To avoid crumbling or breakage allow the cake to completely cool before handling. Nutrition tips: In most bakery products (muffins, cakes, cookies, etc.) half of white flour (maida) can be replaced by whole wheat flour. This step increases the amount of fiber and micro-nutrients in the end product In most recipes oil or butter amount can be cut without compromising on taste or texture. Try it and end up doing some serious calorie cutting.

Did you know? The Oxford English Dictionary traces the English word cake to 13 th century. It was derived from an Old Norse word Kaka. The earliest word for cake was plakous which came from the Greeks. The word came from the Greek word flat.

Method: Grease the tin. Beat sugar and oil. Add eggs one at a time. Sift flour, baking powder, salt, spices and add to the mixture. Add vanilla, lemon juice and lemon rind. Mix in grated carrot and nuts. Bake in moderately heated oven till done. Cool before slicing. Serve with butter.

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