Category: Nutrition

WORDS PANK JIT SIN

Dr Chang recently came to Kuala Lumpur to speak about ginseng. Dr Chang spent his life researching ginseng and its curative properties and is considered the foremost authority on the herb.

The famed traditional Chinese medicine (TCM) herb known as ginseng is the dried root of plants belonging to the Panax ginseng, which is a testament to its potency and versatility in TCM. Panax is derived from the Greek word pana which means all and axos which means cure. Ginseng is thought to be derived from the mandarin ren shen which loosely translates to human heart, as the forked roots of the plant resemble a human effigy.

Ginseng as a general term incorporates P. ginseng, P. quinquefolius and P. notoginseng (grown in Yunnan and Kwangshi). However, the type most commonly used in Malaysia is P. ginseng. 

While it is supposed to be a herb associated with TCM, ginseng is the fourth most purchased herb in the US, falling behind Echinaceae, ginkgo and garlic. This is reflective of its acceptance in the US market and its ubiquity in supplement formulation.

Why is it so expensive?

We all know ginseng is pricey. Sometimes we’re inclined to think its prices have been purposely manipulated to be so exorbitant. However, that’s not necessarily true as ginseng takes many years to grow. In fact, a good quality root takes 7 years and more to grow. The shortest harvesting time is 4 years. In the interim from planting to harvesting, many things could happen and the risk of losing the crop to pest or weather conditions increase over time. Another factor contributing to the slow harvest time is the temperature and altitude at which ginseng grows.

Harvesting of ginseng is also a very resource heavy endeavour as the crop can’t simply be pulled, collected and sent for sale. The plant section above ground must be chopped off but not entirely as the neck (the portion linking the leaves to the roots) should be left intact. The roots, which is the desired part, are then collected. At this point, the collectors must be careful not the damage the roots as intact, aesthetically pleasing shapes can fetch higher prices. The fine roots surrounding the main rhizome should also ideally be kept intact. After collection, the roots are then aged in a cool, dry area for some weeks to ‘cure’ it. Ginseng was cured using extreme heat previously, but this technique is no longer being practiced.

In Korea, ginseng is also categorized into red, white and oriental ginseng based on its processing method. All ginseng starts off as white. Red ginseng requires at least 6-year-old roots to be steamed at 90 ^oC to 98^oC to turn the starch into a stable gelatin form. Then, the roots are dried either mechanically or in the sun. The resulting drying process turns the roots a reddish colour. According to Chang, red Korean ginseng is further subdivided into five categories—Heaven, Earth, Good, Cut and Tail, in order of decreasing price. Regardless of the aesthetic nature of the roots, they are all equally potent, said Chang. In general, most studies pertaining to ginseng and its effects are based on red ginseng.

What makes ginseng so potent?

The active ingredients responsible for ginseng’s curative properties are ginsenosides, which are a class of triterpene saponins extracted primarily from the roots of plants from the Panax genus. As ginsenosides are a broad class of compounds, it is difficult to pinpoint the exact mechanism for each component. The compounds have a wide range of action including:

1. 1. as a central nervous system stimulant and antifatigue agent, which is basically like coffee but without the ‘crash.’ Ginseng is also associated with improved memory.

1. 1. as a cardiac tonic, as it can increase heart muscle contraction and increasing the blood pumped. Mind you, this effect can also interact with heart medication, so it is best to check with your doctor should you want to start on ginseng supplementation.

1. 1. Lowering blood sugar levels: no particular mechanism has been attributed but because of its blood sugar lowering effects, ginseng should be taken with caution by persons who are on diabetes medication.

1. 1. Improving immunity, as ginsenosides and ginseng polysaccharides help to regulate different types of immune cells. In doing so, these compounds also help to reduce inflammation and bacterial infections.

1. 1. Antitumour effect: components of ginsenosides known as Rh1 and Rh2 were found to be toxic to tumour cell lines and this was demonstrated in animal studies. In Taiwan, where liver cancer is a major cancer, existing research points to ginseng’s ability to kill cancer cells and to prevent the spread of the disease.   

1. Anti-ageing effect: the compounds found in ginseng are found to be potent antioxidants and reduce oxidative stress in animal models. Oxidative stress is thought to be responsible for the ageing process. Thus, by decreasing oxidative stress, it leads to an increase in lifespan. This has been demonstrated in fruit flies, nematodes and mice.

What’s in my red ginseng?

The list is quite comprehensive and here is what you are consuming with each portion of ginseng.

Ginsenosides, carbohydrates, acetylenic compounds, amino acid and ginseng peptides, trace elements, vitamins, organic acids and esters, nitrides, plant sterols and flavones.

As it is a natural supplement, the components are rarely extracted in isolation and they work synergistically together.

How should I consume my ginseng?

Well, the obvious and most common way is by making a soup or stew out of it. This dilutes the bitter-sweet taste of ginseng and adds more flavour to the dish. Popular tonifying Korean and Chinese dishes feature ginseng in their recipes.

Dried ginseng can also be sliced, where they can be placed under the tongue for it to slowly be absorbed. It can also be powdered and placed into capsules for easy consumption. They can also be placed into sachets and drank as tea. One of the newer available forms of ginseng is a dark liquid, essentially ginseng extract in liquid form. It can be mixed in water and drunk immediately or taken on its own, almost like chicken essence.

Now you know all you need to know about ginseng and its benefits. HT

References:

1.  https://extension.psu.edu/history-and-cultivation-of-ginseng#section-8
2. Petkov W. (1959). Pharmacological studies of the drug Panax ginseng. Arzneim.–Forsch;9:305–311.
3. Yeo H., et al. (2012). J Ginseng Res.;36(2):190–197.
4. Luo J.Z., Luo L. (2009). Ginseng on Hyperglycemia: Effects and Mechanisms. Evid Based Complement Alternat Med.;6(4):423–427.
5. Kang S., Min H. (2012). Ginseng, the ‘Immunity Boost’: The Effects of Panax ginseng on Immune System. J Ginseng Res.;36(4):354–368.
6. Baek K., et al. (2017). Comparison of anticancer activities of Korean Red Ginseng-derived fractions. J Ginseng Res.;41(3):386–391.
7. Yang Y., et al. (2017). Ginseng: An Nonnegligible Natural Remedy for Healthy Aging. Aging Dis.;8(6):708–720.

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WORDS PANK JIT SIN

Hello, folks!

It’s your friendly neighbour- hood durian fanatic. You may recall from the Note from the Team in the August issue that there was a picture of yours truly in a truck filled with durian.

I recall in my (much) younger days, when my father used to bring back a car boot full of durians every week when the fruit was in season. We’d have durian for breakfast, dinner and lunch. It is always a good time for durian. In my family, there’s not a single soul who would say no to durian. Unfortunately, this fruit happens to be quite divisive. You’ll have people at both ends of the spec- trum—people who love (we need a stronger word than this) and those who abhor it (like some colleagues, who can’t even tolerate a whiff of this fruit from heaven). Of course, there are others who can tolerate the smell but will not eat it. Whichever one you are, there’s no harm in learning more about the amazing fruit.

DURIAN DURIAN!

The scientific name for the regular durian is Durio zibethinus. As one can guess, the genus gets its name from the Malay word for thorn—duri. The entire genus Durio has about 30 members but only nine produce edible fruits.1 The other species are usually sold as wild durian or forest durian. Some of the more well-known ones are Durio oxleyanus (the dalit and sukang of Borneo which also exist in Peninsular Malaysia), Durio lowianus (durian daun), Durio testudinarum (durian kura-kura), Durio grandiflorus (durian hantu) and Durio kutejensis (lukak).

We probably know durian is a nutrient-dense fruit. The US Department of Agriculture (USDA) registers durian’s calorie content at 147 kcal (kilocalorie) per 100 g.3 In comparison, pineapple only has 61 kcal while apples have 54 kcal per 100 g. Among fruits, durian has a decent amount of fats at 5.33 g per 100 g of fruit. The fats found in durian are considered good fats as they are monounsaturated healthy fats. Additionally, durian does not contain any cholesterol. Whatever rumours you’ve heard about durian being high in cholesterol is just the figment of someone’s imagination.⁴

Durian has relatively high potassium content, thus making it great at replenishing lost electrolytes. I guess if you get lost in the jungle and are tired and hungry, and chance upon wild durians, make sure to eat it as it will probably keep you alive while waiting for help to arrive. Apart from potassium, durian has a healthy dose of vitamin C and various other B vitamins. For those with diabetes, a small portion of durian will not mess with your sugar levels much. According to a study which compared four common fruits— papaya, pineapple, watermelon, and durian—durian had the lowest glycaemic index (GI). GI is a measure of how fast the food item is converted into basic sugar in the body. In fact, durian has a GI similar to rolled oats, and thus does not cause a sudden spike in blood sugar levels.5,6 However, the total calorie content of durian is still high, therefore, persons with diabetes should only take small portions at any one time. According to the Malaysian Dietitians’ Association, the recommended intake of fruits for adults is 2-3 servings daily and 1 serving of durian is 2 medium seeds.⁷

WHY DO I FEEL ‘HEATY’ AFTER CONSUMING DURIAN?

Heatiness, which is a uniquely Asian concept, refers to any food that causes a sensation of heat. These usually encompass energy dense and spicy foods. While it is difficult to explain this sensation in scientific terms, scientists in Japan tried to explain the term ‘heaty food’ by terming them as ‘thermogenesis- inducing’ or heat- producing foods.⁸

Indeed, when tested on mice, durian did elicit an increase in body temperature. The scientists attribute the increase in body temperature to sulphur- containing compounds found in the pulp of durian which activate sensors in the body to produce more heat.⁸

THE MANY FACES OF DURIAN

Our traditional foods incorporate durian in a variety of ways. First is the tempoyak durian, which is fermented durian. Tempoyak is surprisingly easy to process and just requires scraping the pulp of durian and mixing it with some salt, and then keeping it in a container at room temperature. The pulp is considered fermented when it starts to smell rancid. In the days before refrigeration, fermentation was one way to store excess food. Another traditional durian product is the dodol durian, which actually consists of caramelized sugar, durian, glutinous rice flour, and coconut milk. In recent years, durian has been incorporated in more food products. We can now get durian in almost everything—biscuits, pastries, ice cream, cendol, fritters, and lempok.

In 2018, a local makeup company introduced durian-scented cosmetics range including eyeliner and lipstick. We’re not sure how well received it was but HealthToday did get a sample to test out and it was rather mild.

HOW DO I CHOOSE THE BEST DURIANS?

Considering we should only eat durians in moderation, I’m guessing we all want to have only the best. There are three very simple ways to check from the outside of the fruit. First is to hold the durian in both hands and give it a firm shake. There should be some hollow shaking inside. This means the fruit is fully ripe and the flesh is dry, allowing the fruit pods to dislodge from the carapace. The second is to run your fingernails across the thorns lightly and to ‘feel’ the vibrations coming from the fruit. It should sound hollow, which again reflects the ripeness of the fruit. Finally, look at the fruit stalk. It should be green and firm on the first day. If the fruit is already more than a day old, the stalk will shrink and turn brown.

The ‘quality’ of fruits produced by a plant depends on many factors. First is the amount of nutrients the plant receives. Adequate fertilizer is necessary for fruit formation. Similarly, adequate water is important as any stress faced by the plant will affect its flowering phase. Next is the soil, which is very much dependent on the location. Not all soils are suitable for durian farming but in general, most durians are planted on freshly cleared forests, which tend to be very fertile. HT

Durian can be an acquired taste for people not raised in Southeast Asia. Here’s a link to a comprehensive review by Jared Rydelek of weirdexplorer.com.

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We’ve all experienced a bad hair day at some point in our lives – we’re only human, after all. However, there are some people who are plagued with it all too often. If that includes you, you’ll know exactly what I’m talking about. You wake up every morning, hoping that today will finally be the day when your hair will no longer be dry and brittle.

But, as always, it never actually happens. Your hair still gets tangled up in knots, which are becoming increasingly difficult to brush out. Adding to your concern, the strands of hair between the bristles of your hairbrush seem to be growing in number. And let’s not forget your horrendous spilt ends!

Hairy solutions

Having dry, frizzy hair can be a nightmare. After all, everyone wants their ‘crowning glory’ to actually be glorious – and lacklustre, damaged hair just doesn’t cut it. So, here’s a rundown of some tried-and-tested tips to restore much-needed moisture and shine to your locks!

Go nuts on coconuts!

Coconut oil, to be exact. As coconut oil contains compounds small enough to penetrate the hair’s core, applying just half-a-teaspoon to your hair can work wonders. Rub the oil through the mid-lengths and ends of your hair before wrapping it in cling film and leave it for 30 minutes. Then, rinse off the oil with water and baby shampoo.

Love your hair

Don’t put your hair through more than it can bear. While heat-styling is great for creating polished hairstyles, too much of it can damage your hair. Traditional wet-roller setting is a more hair-friendly alternative. Even if you do go for heat-styling, always opt for the lowest heat setting and use heat protection sprays.

Watch the weather

Our hot weather can spell trouble for dry locks. But while you can’t do something about where you live, you can do something about your hair. Wear a hat and use special sun-protection hair products if your locks are exposed to prolonged sunlight and heat.

Condition with mayonnaise

Aside from being a great sandwich spread, mayonnaise makes for a fantastic hair conditioner. Firstly, wet your hair with warm water. Next, massage a generous amount of mayonnaise on your hair and scalp before covering with a plastic bag. After half-an-hour, rinse off the mayonnaise with water and shampoo.

The hair diet

Hair care isn’t merely about picking out the right shampoo and conditioner; it also involves eating healthy. Consume more oily fish like salmon and mackerel as they are rich in omega-3 fatty acids, which are necessary for maintaining scalp health. Also, vegetables and whole-grain foods are great sources of zinc, iron and vitamins – nutrients essential for boosting healthy tresses.

References:

LiveStrong. Available at www.livestrong.com

WebMD. Available at www.webmd.com

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People with chronic bone and joint problems, such as osteoarthritis and rheumatoid arthritis, often experience pain and aches especially when they try to move the affected joints. Here are two natural ingredients that may provide some much-needed relief.

Stronger cartilage with collagen peptides

Collagen peptides is a modified form of collagen, a naturally occurring protein found in many parts of our body, including the tissues connecting the bones at the joint.

Potential benefits

Some research suggests that collagen peptides, when consumed, would be converted to collagen by our body and accumulate in the cartilage.

• Research found that collagen hydrolysate can be rapidly and readily absorbed into the joints.
• A 2003 research found that this substance helps to stimulate the cells in the joint (called chondrocytes) to produce collagen for joint repair.
• A 2000 review of research and clinical trials found that “its high level of safety makes it attractive as an agent for long-term use” in treatment of osteoporosis and osteoarthritis.
•  

Therefore, it is possible that supplements or beverages fortified with collagen hydrolysate can help support our efforts to manage osteoarthritis.

Spice up with turmeric

For many Malaysians, turmeric or kunyit is a yellow powder, used as a delicious spice for curries, rice dishes and deep-fried meat. However, turmeric may have benefits that go beyond adding flavours to our beloved dishes. It has long been used for medicinal purposes among the Chinese and Indian communities.

Research suggests that curcumin helps to block substances that cause joint inflammation:

• In a 2014 study published in the Journal of Clinical Interventions in Aging, it was said that extracts from turmeric are “as effective as ibuprofen for the treatment of knee osteoarthritis”.
• A 2010 clinical trial of a supplement containing curcumin found that it provides long-term benefits in pain reduction and improved function in 100 patients with knee osteoarthritis.

Therefore, if you suffer from osteoarthritis, it may be worth discussing the possible benefits of turmeric with your doctor or pharmacist.

Be careful! Avoid taking turmeric or curcumin supplements if you are already on medications that thin the blood (such as warfarin), about to undergo surgery, are pregnant or suffer from gallbladder disease.

References:

Arthritis Foundation. Available at www.arthritis.org.

Belcaro, G., et al. (2010). Altern Med Rev; 15(4): 337-344.

Kuptniratsaikul, V., et al. (2014). Clin Interv Aging; 9: 451-458.

Seifert, J. (2003). Satellite Symposium at the World Congress on Osteoarthritis (OARSI): The absorption and distribution of collagen hydrolysate after oral application. Berlin: Germany.

Oesser, S. (2003). Satellite Symposium at the World Congress on Osteoarthritis (OARSI): Impact of collagen fragments on the extracellular matrix metabolism. Berlin: Germany.

Moskowitz, R. W. (2000). Role of collagen hydrolysate in bone and joint disease. Semin Arthritis Rheum.; 30(2): 87-99.

Bello A. E., Oesser S. (2006). Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Curr Med Res Opin.; 22(11): 2221-2232.

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Don’t you wish you had a way to scratch that itch in your throat? A sore throat is an annoying and sometimes painful condition that arises when the throat becomes inflamed and irritated. Whether it is due to a cold, an infection, overuse of voice, or is a result of some medical condition that weakens the immune system, a sore throat can affect anyone of any age and at any time. 

Since food passes through your throat on the way down, it makes sense to watch out for the types of food you eat when you have a sore throat. 

Let’s take a look at certain foods that you should and shouldn’t eat while nursing your inflamed throat back to good health. Such foods won’t further irritate your already sore throat. Choose lean meats such as turkey, fish and chicken. Enjoy low-fat dairy products such as yoghurt for its probiotics benefits, or foods that are “easy to go down”  such as soup. If you have real trouble swallowing, you can puree your food.

Dip it in some milk

If foods such as rice, pasta and toast are hard on your throat, soak them in milk first.

Load up on nutrients

Look for nutrient-rich foods that can give your health a boost and help fight those pesky germs that cause your sore throat. Try oatmeal: it is easy to swallow and rich in fibre, folate, potassium and omega-3 fatty acids to keep you healthy and contented for a longer period of time. Just soak it in hot water or milk! Or, you can have soft fruits (such as bananas) or boiled vegetables (such as carrots).

Slurp on something warm

Have a warm cup of ginger or honey tea – this can make your throat feel better. You can also mix lemon juice and honey to soothe your throat. Inhaling steam from drinking a hot cuppa can also help with loosening congestion and tightness of the chest.

If you need more relief for your sore throat, get an antiseptic solution from your neighbourhood pharmacy. It will help kill most bacteria and germs responsible for sore or itchy throat with each gargle.

Food to avoid

Rough or fatty foods.  Avoid rough and dry foods. This means putting a stop to deep fried foods, nuts, pretzels, dry toast and such. Such foods can potentially irritate your throat further making it harder for you to swallow.

Acidic, salty or spicy foods. Temporarily put a hold on acidic fruits (oranges, tomatoes, etc) – they may be good for you but their acidic content will only irritate your throat. Cut down on salty foods (go salt-free!) as well as spicy foods such as curry.

References:

ENT Specialists. Available at www.entspecialistspc.com

Med Guidance. Available at www.medguidance.com

Live Strong. Available at www.livestrong.com

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Ammu K Radhakrishnan   Professor of Pathology (Immunology), International Medical University Malaysia

Vitamin E has long been known as an antioxidant, capable of destroying potentially harmful free radicals in our body. There are two main types of vitamin E: tocopherols and tocotrienols. To date, tocopherols have been extensively researched, and nearly all the vitamin E supplements available today are derived from tocopherols. Tocotrienols, compared to tocopherols, are only starting to receive more attention from researchers, but even at this early stage, research is uncovering a considerable amount of promising potential benefits.

HealthToday sits down with Professor Ammu Radhakrishnan, who shares with us a study, in which she was involved, that demonstrates the potential benefits of tocotrienols to our body’s defense against infections.

Boosting the immune system

There had been some promising results on tests conducted on animals such as mice, which suggest that tocotrienols can give our immune system a boost. However, does this translate to humans as well?

Prof Ammu points to a 2-month clinical trial, which was conducted on 108 healthy, non-smoking women aged 18 to 25 years. The volunteers were randomly assigned into 2 groups. One would receive 400 mg of tocotrienol-rich fraction (TRF) supplement every day, while another group would receive a placebo. She explains that it was a double-blinded trial, so even the researchers did not know which team would be getting the TRF supplement. On day 28 of the trial, these volunteers were then given the tetanus toxoid vaccination.

The results, published in 2011 in the European Journal of Clinical Nutrition, showed that volunteers who received TRF supplementation had:

• Increased production of antibody (IgG) against tetanus toxoid.  This can help the host immune system to better protect the host against this toxin, which is produced by a type of bacteria.
• Increased production of interferon-γ and interleukin-4, cytokines that play an important role in triggering the immune response.
• Significant increase in total levels of vitamin E in the plasma.

After analyzing the results, the researchers offered the following conclusions:

• Daily supplementation of 400 mg TRF can play a beneficial role in strengthening the immune response in healthy people following vaccination.

Therefore, tocotrienol supplementation may be useful if we are considering a natural way to boost our immune system. People with weakened defense against infections, such as people with diabetes and cancer patients undergoing chemotherapy, especially, may find tocotrienol supplementation useful.

The Palm Oil Connection

Palm oil is one of the richest sources of tocotrienols, so it is unsurprising that we are also a major manufacturer of tocotrienol supplements in addition to palm oil.  In fact, an innovative technology to extract tocotrienol from palm oil is patented by a Malaysian company!

Reference: Mahalingam, D, et al. (2011). Effects of supplementation with tocotrienol-rich fraction on immune response to tetanus toxoid immunization in normal healthy volunteers.  Eur J Clin Nutr.;65(1):63-9. doi: 10.1038/ejcn.2010.184. Epub 2010 Sep 22.

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