Category: Nutrition

Your Liver is What You Eat

April 28, 2022 Return

We often hear people talking about medical conditions such as heart failure, lung disease and breast cancer. And rightly so, considering these ailments are a few of the world’s leading killers. But there is another ‘killer’ on the prowl – and it is none other than liver disease. So, when was the last time we paid attention to our liver? Most of us might say that it was a long time ago while for some, it might have been “never”. If this is you, it’s time to buck up and begin caring for your liver.

Liver 101

Our liver deserves more credit than most of us give it for. A key component of our digestive system, it helps remove toxins from our body. It also produces bile, the substance required for breaking down fat in the food we consume. Other functions include defending against infections, aiding blood clotting, regulating our body’s cholesterol and reproductive hormones. But those listed are just the tip of the iceberg. Our liver has more than 500 functions! This is why it’s so crucial for our liver to stay healthy.

Here’s a rundown on steps to improve your liver health:

Consume alcohol moderately (women: one unit daily, men: two units daily) as excessive alcohol intake can result in cirrhosis. Even better, abstain from alcohol.
Get vaccinated against hepatitis A and B. As of now, there is no vaccine available for hepatitis C.
Get screened. Hepatitis typically doesn’t give off symptoms so it’s likely that you won’t know you are infected unless you get tested.
Avoid sharing toothbrushes or razors as hepatitis B and C spreads via bodily fluids and blood.
Never mix alcohol with medicines as the combination can damage your liver. Take your medication as prescribed by your doctor.
Maintain a healthy BMI (body mass index) by eating well-balanced meals (consume less fatty foods, more high-fibre foods) and exercising regularly (at least 150 minutes of physical activity per week). Excess fat is stored in the liver and a gradual accumulation may result in fatty liver disease.
Supplement your diet. It can be difficult obtaining the nutrients our body needs from our diet alone. Supplements containing minerals like phospholipid, zinc and chromium can improve liver health. For instance, chromium helps facilitate the breakdown of glucose and fats whereas phospholipid aids cholesterol metabolism. To find out more about the supplements which can benefit your liver, consult your doctor or pharmacist.

References:

Canadian Liver Foundation. Available at www.liver.ca

Healthy Xchange. Available at www.healthxchange.com.sg

Mayo Clinic. Available at www.mayoclinic.org

WebMD. Available at www.webmd.com

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Fancy a Date? Heck, Why Not 10?

April 27, 2022 Return

WORDS PANK JIT SIN

Who could forget the famous sultry whisper of “Yusuf Taiyoob” come every fasting month. The name is synonymous with dates and is a testament to its marketing success. Dates (Phoenix dactylifera) are very much part of Southeast Asian culture and was probably introduced into the region by the spread of trade. We did some digging around and found that dates are as potent as figs and perhaps that’s the reason our forefathers took such a liking to them.

The date palm

Yes, dates grow on palms. some of our favourite food ingredients come from palm trees. These include attap chee, palm sugar (gula melaka), and sago. When chopped down, the young buds of coconut trees can be eaten raw in a salad. The leaves can also function as material for crates and furniture, and packing material. Our traditional rooftops are made from attap leaves, which is a type of palm.

Similar to the fig (which was covered in the April issue of HealthToday), the date palm is one of the oldest cultivated plants in human history having been grown in Saudi Arabia from 600 BC. It is believed to have originated in the area between Egypt and Mesopotamia.

Today, most of our dates come from Iraq, Iran, Arabia and Morocco. Interestingly, dates are also cultivated in the US in states with hot tropical climates such as Florida and California, and also in Australia, Mexico and South America. Each date palm can produce between 40 and 80 kg of fruit in each fruiting season.

Why dates?

Well, dates are nutritious and filling. It could be related to the fact that they grow in very extreme regions, and thus the animals that feed on the fruits need to be well nourished to carry the seeds far away. Or it could be ability of the plant to send roots deep into the soil to extract water and nutrients. Whichever the reason, dates contain high amounts of complex sugars and decent amounts of micronutrients such as vitamins and minerals. Most importantly, it has fibre, which means it’s really good for your bowel movement.

Take for example the medjool date, which is one of the most widely grown dates—there are over 200 varieties—each 100-gram serving has 75 g of carbohydrates, seven grams of fibre, two grams of protein, and healthy levels of potassium, magnesium, copper, manganese and iron.

Dates have health benefits

Beyond dietary benefits, dates can be good for health, too. Dried dates have the highest concentration of total polyphenols (these are the compounds that give good health benefits) among all dried fruits due to the greater exposure to sunlight and extreme temperature at which it is processed. Polyphenols include our familiar flavonoids, which are potent antioxidants with various additional health effects. Date palm extracts have been shown to have anti- inflammatory, antifungal, as well as antitumour properties. Recent rat studies show that dried date consumption helped to reduce the rate of mammary cancer, cancer size, and could prevent the spread of cancer in rats which already had cancer. Most rat studies can be safely inferred onto humans.

Date fruit extracts are also liver protective and has been shown to repair damaged liver cells. Interestingly, components of date fruit extract known as diosmetin glycosides have been shown to increase insulin and stimulate an enzyme in the body which regulates blood glucose levels.

In addition to blood sugar modulating effects, the extracts of date palm can also lower cholesterol levels in the blood.

Fancy growing your own date tree?

If you have the space for it, why not? Bear in mind though, the tree takes 3 to 5 years to mature and start bearing fruits. The fruit harvest in the initial years can be small and disappointing. Also, date trees are dioecious, meaning they have male and female plants, you’ll need to plant more than one for the tree to bear fruit successfully.

Just like the common fig plant, we brought in an insect pest while importing date palms from our neighbour, Thailand. One of the most dangerous in terms of economic impact is the red palm weevil, which eats up the trunk of the palm tree and kills it slowly. It can attack any palm type of tree meaning it has the potential to decimate our oil palm and coconut plantations.

Just a reminder to all our readers—just because something is good, doesn’t mean you can go all out and gorge on it. Most things are good in moderation and again, the beneficial effects of fruits should never be used to replace medication especially if you are already clinically diagnosed with diabetes or heart disease. HT

The Demons in My Mind

April 25, 2022 Return

INTERVIEW HANNAH WONG MAY-LEE WORDS LIM TECK CHOON

Cathie Wu MA Coun Psy (CAN, USA) Director and Counselling Psychologist AbriMentalHealth.com “Broken people don’t hide from their monsters. Broken people let themselves be eaten.”− From Eliza and Her Monsters by Francesca Zappia Nobody’s perfect. We all have our own insecurities, jealousies, disappointments, and regrets. Sometimes, they manifest outward, turning us into the type of people that we don’t wish to be. In the first of a special two-part feature, psychologist Cathie Wu shares with us her thoughts on the inner demons that can lurk in our minds, and how we can cast off these inner demons to become someone less fractured— someone that we will be proud to be.

THE EMOTIONAL VAMPIRE

Marissa has problems forming long-lasting relationships. She claims that it’s because no one understands her; she’s a very giving person who is always being taken advantage of by unscrupulous people. Her issue becomes evident when one knows her better. Marissa always has a major life crisis, which becomes the focus of every conversation with her. She also shares her insecurities, fears, and concerns with the people around her, all the while brushing aside suggestions from others on how to improve her situation. Her friends quickly distance themselves from her because her company leaves them feeling emotionally drained. People like Marissa are known as emotional vampires—those who feed off attention and emotions (both good and bad) from the people around them. Some will call them drama queens, while others may use the term ‘narcissists’ and ‘professional victims’.

“Are you an emotional vampire? Here’s how to drive a stake into the issue. ”

Be mindful of boundaries. “It’s your right to share and want to be heard,” says Cathie Wu, “but others also have a right to not have their personal space constantly be invaded.” Walk a mile in the other person’s shoes. Empathy is a virtue when it comes to forming and nurturing emotionally fulfilling relationships. Cathie Wu shares that empathy can be cultivated when you take a moment to imagine how it may be like if you were in the other person’s position. With empathy, you will be able to become more aware and responsive to how the people around you perceive you. It also helps you to connect with these people’s feelings. Learn to suspend judgment. Don’t be so quick to assume the best or the worst of a person or a situation. Instead, listen and pay more attention; avoid making impulsive sweeping generalizations and coming up with drastic solutions. Realize that it is never okay to diminish another person for your own gain. Many, although not all, emotional vampires suffer from self-esteem issues, hence the continual craving for validation and attention as well as the frequent need to be right. To overcome this, it is important to also consider the needs and interests of the other person. It will take some time to make the above mentioned tips into a regular habit, and there will be some lapses along the way, but with empathy and a determination to improve your relationships with other people (as well as some assistance from a therapist if necessary), you will eventually arrive at a more emotionally rewarding place in life.

THE INVISIBLE PERSON

Maryam thought she was happy. Her life was perfect. One day, however, she notices that she spends her time during mealtimes in the kitchen getting the food ready, while her family chat happily among themselves. When she joins them, everyone eats and drinks, giving short dismissive responses to her efforts to start a conversation when they are not messing with their phones. Maryam starts tallying up the various little instances when she is treated more like the efficient domestic helper by the rest of the family. Resentment mounts as the tally grows day by day. She has become invisible to her family—they only recall her existence when they want her to cook, clean or fix something. If you believe that you have become an invisible person, here’s some tips from Cathie Wu to be heard and seen again. Acknowledge your own inherent value. It is human nature to tie the perception of success and happiness to external achievements such as financial success or acclaim from other people. When these external markers are not present,resentment and a sense of inadequacy may arise. Instead of relying on these external markers, you should realize that you always have value as a human being. You are worthy to be appreciated and loved, regardless of how successful or beautiful you are. It is important to recognize your own strengths and weaknesses, so that you will be able to feel good about your accomplishments even should they go unrecognized by other people. By doing this, you will be able to maintain a more balanced, realistic measure of your own happiness and success. It will be easier to manage the negative emotions that can come with the perception that you are being underappreciated or overlooked. This doesn’t mean you should stay silent and let things be, though! See the next two points. Voice your needs and desires. Waiting in silence to be heard or be invited to speak only bring more feelings of powerlessness and/or helplessness. To break this unhealthy pattern, find the strength and courage inside you to speak up and make your feelings heard. Who knows, maybe your loved ones have no idea that you are feeling this way, and when you speak out about your feelings, they may be more willing to be more considerate to your needs. Set up a more balanced structure. If you choose to do everything for everyone, you will be associated to that role over time. This may lead to you being taken for granted by everyone! To prevent yourself from ending up in this situation, delegate responsibilities so that everyone has a reasonable share of the duties involved.

FRANKENSTEIN’S MONSTER

Created with the mind of a simple, loving child, Frankenstein’s monster quickly discovers the fear people have of his large, hideous appearance, and how this fear quickly turns into violence. Eventually, he snaps… with tragic consequences for both himself and the ones he cares for.

“Much of the ‘lashing out’ is often due to prolonged suppression and denial of one’s own needs,” Cathie Wu explains. “Negative feelings build up like gas in a bottle. When we force ourselves to swallow these feelings down for too long, we are basically screwing on a tight cap on the bottle. It’s bound to explode.”

Reflect on the issues that are bothering you. Then evaluate how you can speak up and be heard. Things can only improve when you have the space and opportunity to openly discuss your emotions and circumstances. Realize the power of forgiveness. Lashing out can be cathartic—it feels good to be finally standing up for yourself— but this pattern of suppression and explosion is ultimately destructive, because your resentment will build over a prolonged period.

Some mental health experts believe that the best thing you can do for yourself is to learn to move forward from these negative emotions. Forgiveness is a powerful force. Only by being able to forgive will it be easier to find inner peace, and with inner peace comes the ability to move past the festering darkness in your soul, to a happier and healthier place in life. Hence, you should begin to forgive those who have hurt you, as well as yourself for any perceived sense of failure or weakness on your part. After then, you will find the resolve and the strength inside you to move forward and do better.

“Perhaps you identify with Frankenstein’s monster. Maybe you believe that the world has abused you so much that it is only right that you retaliate in kind. Cathie Wu believes that there are other, more fulfilling ways to manage your emotions and find contentment in your life.”

It won’t always be easy to forgive, but a combination of some or all of the following options may help: having a confidante, anger management, meditation, spiritual or religious beliefs, and support from a qualified mental healthcare professional. HT

“Even broken in spirit as he is, no one can feel more deeply than he does the beauties of nature. The starry sky, the sea, and every sight afforded by these wonderful regions, seems still to have the power of elevating his soul from earth. Such a man has a double existence: he may suffer misery, and be overwhelmed by disappointments; yet, when he has retired into himself, he will be like a celestial spirit that has a halo around him, within whose circle no grief or folly ventures.” − from Mary Shelley’s Frankenstein

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A Porky Problem? African Swine Fever and You

April 25, 2022 Return

WORDS Rachel Soon

With the approach of the 2020 Lunar New Year, Chinese families everywhere are gearing up for a time of feasting and reunion. For many, a key ingredient featured each year on the dinner table is none other than the humble bit (or generous slab) of pork. However, with news headlines highlighting an alarming new disease called African Swine Fever, and the government banning the import of pork products from numerous countries, one might ask: is our pork safe? Should we worry about eating it? Here are some facts to help clear up the issues.

What is African swine fever (ASF)?

ASF is a fast-spreading and usually fatal disease in wild and domestic pigs caused by the African swine fever virus. Depending on how severe the infection is and the type/ species of pig infected, ASF symptoms range from weight loss, intermittent fevers, respiratory issues, and skin ulcers (chronic/ subacute ASF) to high fever, loss of appetite, internal bleeding, vomiting, bloody diarrhoea, and death within 6–20 days (acute ASF).¹

With mortality rates ranging from 30% to 100%, ASF epidemics have devastated whole populations of domestic pigs across the world. The first known outbreak was described in Kenya in 1921 while the first European case was detected in Portugal in 1957.

Since then the virus has gradually spread to other European countries. Although the first cases in Asia only emerged in 2018, it has spread rapidly to more than 10% of pigs in China, Vietnam and Mongolia, with over 5 million culled to try and stop its advance.²

Sounds terrible! Can ASF hurt me?

The good news is: Not at all! Humans can’t catch ASF, and handling and eating pork from infected pigs has no effect on the human body. According to the World Health Organization, the ASF virus is non-zoonotic, meaning it can’t jump from animals to humans.³

But isn’t ASF the same as swine flu?

ASF is not the same as swine flu! Swine flu is a different disease with a different cause and different risks (see table below for a brief comparison).

African swine fever versus swine flu

African swine fever¹	Swine flu⁴
Caused by a unique virus family, Asfarviridae, with no similar “relatives” that affect humans.	Caused by strains of influenza viruses (eg, H1N1, H3N2) very similar to strains that cause flu in humans and birds.
Has not infected humans since discovery in 1921.	Original pig-specific strains rarely infect humans, but can crossover with human/ bird strains to create human-infectious strains; involved in some human flu pandemics between 1918 and 2009.
High death rate in animals (30%-100%).	Low death rate in animals (1%-4%).
Can be transmitted through pork products.	Can’t be transmitted through pork products.

If it doesn’t affect us, why fuss about infected pork?

Because while the virus can’t infect us, it can hurt our local pigs if it becomes a resident of our country. Malaysia’s farms and forests are currently ASF-virus-free places, but like many countries that used to be free of the virus, that could easily change.

The ASF virus can infect wild pigs and blood-feeding insects (eg, ticks, mosquitoes) without causing any symptoms, making them act as disease reservoirs. This means that once the virus has spread among a country’s wildlife, it can be difficult to drive it out.¹

The ASF virus is also a tough cookie. Not only can it remain infectious for up to 1,000 days in frozen raw meat and between 30 to 400 days in dry-cured pork, it can survive heat up to 56°C for over an hour.⁵

Many dried, frozen and cured pork products are not prepared at extreme enough temperatures to destroy every trace of the virus from the meat; ASF virus traces have been found in imported suckling pigs, frozen pork dumplings, frozen meatballs, and canned luncheon meat.^6-8

Migrating wild pigs can carry the ASF virus across borders.

But surely it’s okay if I’m eating it and not the pigs?

Waste human food—kitchen scraps, uneaten leftovers—is one route the virus has been known to spread, as some small farms use it in pig feed, while in some places wild animals have access to the waste we throw out. While you may not personally live anywhere near any pigs, wild or domestic, a blanket ban on potentially infected pork products is the safest measure that can be taken, as there’s no telling where in the country a single can of infected meat can end up.⁵

What should I do about all this?

As of mid-December 2019, the Malaysian government has placed an embargo on pork products from China, Poland, Belgium, Thailand, Vietnam, Cambodia, Hong Kong, Myanmar, Laos, and South Korea. Indonesia was recently added given with recent reports of over 30,000 pigs affected in North Sumatra.^9,10,11 However, despite this, it’s possible to still find banned pork in local stores and restaurants.¹²

As responsible consumers, what we can do is look out for and avoid buying or consuming pork products from embargoed countries. Check the labels of pork products for their country of origin and ask retailers where the pork you’re buying comes from. Avoid bringing back pork products from affected countries on your holidays.

On the plus side, Malaysian pork is still very much ASF-free, according to the Department of Veterinary Services, so feel free to enjoy local pork this Chinese New Year with peace of mind!

Found some questionable pork products? You can report them to the Department of Veterinary Services (Jabatan Perkhidmatan Veterinar) via phone at 03-8870 2000 or email at pro@dvs.gov.my.

References: 1. World Organisation for Animal Health. Information on aquatic and terrestrial animal diseases: African Swine Fever. Retrieved from https://www.oie.int/en/animal-health-in-the-world/animal-diseases/african-swine-fever. 2. Food and Agriculture Organization of the United Nations. One year on, close to 5 million pigs lost to Asia’s swine fever outbreak. Retrieved from http://www.fao.org/news/story/en/item/1204563/icode. 3. World Health Organization. Global Early Warning System for Major Animal Diseases, including Zoonoses (GLEWS). Retrieved from https://www.who.int/zoonoses/outbreaks/glews/en/index2.html. 4. Centers for Disease Control and Prevention (CDC). Information on Swine/Variant Influenza. Retrieved from https://www.cdc.gov/flu/swineflu. 5. Mazur-Panasiuk, N., et al. (2019). African Swine Fever Virus – Persistence in Different Environmental Conditions and the Possibility of its Indirect Transmission. J Vet Res;63(3):303–310. 6. South China Morning Post. African swine fever found in Chinese frozen pork dumplings, but you can still buy them. Retrieved from https://www.scmp.com/news/china/society/article/2186535/african-swine-fever-found-chinese-frozen-pork-dumplings-you-can. 7. The Star Online. Sarawak bans all pork products from China. Retrieved from https://www.thestar.com.my/news/nation/2019/10/28/sarawak-bans-all-pork-products-from-china. 8. The Sun Daily. Restaurants found serving African swine fever-hit pork products. Retrieved from https://www.thesundaily.my/local/restaurants-found-serving-african-swine-fever-hit-pork-products-BF1564322. 9. The Star Online. Task force to tackle imported pork product issue from AFS-infected countries. Retrieved from https://www.thestar.com.my/news/nation/2019/10/31/task-force-to-tackle-imported-pork-product-issue-from-afs-infected-countries. 10. The Star Online. Govt bans pork products from Indonesia. Retrieved from https://www.thestar.com.my/news/nation/2019/12/15/govt-bans-pork-products-from-indonesia. 11. British Broadcasting Corporation (BBC). African swine fever: Fears rise as virus spreads to Indonesia. https://www.bbc.com/news/business-50833054. 12. World of Buzz. Report: Shops in Malaysia Still Selling Imported Pork Products Banned for African Swine Fever. Retrieved from https://www.worldofbuzz.com/report-shops-in-malaysia-still-selling-imported-pork-products-banned-for-african-swine-fever.

Care To Tango, My Dear Mango?

Luscious Lips For The Holidays

April 25, 2022 Return

WORDS PANK JIT SIN

So, how did you like my rhyme in the title? Was it as funny for me as it was for you? Guess not. Well, this month we’ll be looking at a common, but well-loved fruit—the mango. The delicious and fragrant fruit has been incorporated into our daily diet and can be found in lassi (a blend of yoghurt, water, and spices), glutinous rice dessert, ice cream, cake, jelly, pickle, salad, curry, and various other food items.

MANGO, THE KING OF FRUITS IN INDIA

Mango or its scientific name Mangifera indica, is one fruit which has made its way across the globe and is universally known. The ubiquitous mango originates from South Asia, India and Burma (modern day Myanmar), and spread from there. Early European explorers to India anglicized the local name mangay, and it evolved to become mango.¹

As it originates from India, the country considers mango to be its national fruit. There, it is known as their King of Fruits (I think it is because those poor, unfortunate souls don’t have access to durian). Buddhist monks are thought to have brought the fruit along when they spread Buddhism to China and the Southeast Asian region at around 400 B.C. As they’ve had a head start in mango cultivation, it comes as no surprise that India is the world’s largest producer of mangoes, accounting for 50% of all the mangoes produced in the world.³

“MANGO OR ITS SCIENTIFIC NAME MANGIFERA INDICA, IS ONE FRUIT WHICH HAS MADE ITS WAY ACROSS THE GLOBE AND IS UNIVERSALLY KNOWN”

Here’s a little trivia for you. It’s easy to tell the age of a housing area by looking at the presence and height of mango trees. Back when Petaling Jaya was being established as the new satellite town for Kuala Lumpur, mango trees were all the rage and many homes had one planted. In fact, one can tell the age of a housing area from the number and height of its mango trees. These tend to be grown from seed and the quality of the fruits are usually decent, with the trees bearing less tasty fruits having been chopped off earlier.

In recent times, newer homes with smaller lawns and people moving into high rise housing has meant a reduction of big fruit trees being planted in new housing estates. Instead, ornamental palms and smaller shrubs have taken the space of our once common mango and other fruit trees. With these developments, the ubiquitous mango tree may soon be a thing of the past.

YUMMY GOODNESS IN A SWEET PACKAGE

Mangoes are nutritious. A serving (about 165 g) contains 10% of your daily recommended fibre intake. The same serving will give you 100% of your daily recommended Vitamin C and 35% of the daily vitamin A intake. It will further contribute to 20% of your daily folate and 10% of the recommended daily vitamin B6 intake. For a fruit, it has a decent amount of trace copper, contributing 10% of the daily recommended intake.

ZEAXANTHIN

The yellow colour of mango stems from zeaxanthin, which is the pigment also found in corn. This pigment is a natural antioxidant and collects in the retina of the eye. It helps in filtering out blue light emitted from our electronic devices and the sun, thus helping to delay or reduce age-related eyesight degeneration.⁴

BETA-CAROTENE

Mangoes have anywhere from 33% to 103% of the recommended daily intake of beta-carotene. Beta-carotene is also known as pro-vitamin A and is converted in the body to vitamin A. Mango has one of the highest beta-carotene content in fruit but the amount is also dependent on the variety of mango. ⁵

ELLAGIC ACID, GALLOTANNIN, MANGIFERIN

Sounds like a spell phrase but these are phenolic compounds which function as antioxidants. Plant phenolic compounds are molecules produced by plants for various functions but in the human body, they can have antioxidant, anti-inflammatory and antiageing properties.⁷ Again, depending on the variety, mangoes can have moderate phenolic content compared to blackberries. The mango with the highest phenolic content is Ataulfo, which hails from Mexico. Each kilogram of Ataulfo mango has about 1100 mg of phenolic content compared to blackberries, where each kg contains between 5,000 and 8,000 mg of phenolic content. This isn’t bad considering one doesn’t always think of mangoes being rich in antioxidants.⁵

DID YOU KNOW?

Mango is related to poison ivy. The sap of the plant contains a chemical known as urushiol. This compound causes dermatitis or skin inflammation, and is easily absorbed by the skin or mucosal lining (the mouth) and causes your immune system to react, thus resulting in blisters and itch. Urushiol is a compound that can be found in some jungle plants such as Rengas, and it is also found in the skin of the cashew seed.

COMMON VARIETIES OF MANGOES

In Malaysia, the most famous variety is known as the Harumanis, which grows well in the state of Perlis. True to its namesake, the Harumanis is both fragrant and sweet. The fruit is deep yellow when cut but is already ripe even before the skin turns yellow. The aroma is strong when eaten. Traditionally, Harumanis is only available between April and May as it coincides with flowering months of December to February. This period of dryness triggers flowering of the mango trees. It is thought that the stress induces the plant to produce flowers, and thus fruits as they are afraid of dying.²

The price of Harumanis is quite high as far as mangoes go. The Federal Agricultural Marketing Authority (FAMA) has a recommended selling price and this year it is RM15 per kg as base price for the premium grade. However, the price is only a recommendation and independent farmers may sell at a higher or lower price depending on market demand. The demand for this fruit has been going up over the years, resulting in more farmers planting this lucrative fruit. However, a Perlis farmer suggested the fruits planted in other regions of the country lack the fragrance of those grown in Perlis. She surmises it could be the climate in Perlis which makes it perfect for the Harumanis to achieve its full potential. Thus, Harumanis from Perlis usually goes for the highest prices among all Harumanis.

Beyond the Harumanis, we have the golden, rather large Alphonso varieties grown predominantly in India and Pakistan. This variety is known as the ‘King of Mangoes’ but it may just be a marketing gimmick rather than fact. Alphonso is characterized by its light orange skin and fibreless pulp and smooth, creamy taste.

Some other varieties we often encounter are the Golden Lily, Red Irwin, Apple, Maha, Golek, and more. With more than 200 varieties registered in the country and many more overseas, there are plenty to choose from.⁶

Irwin mango

Alphonso mango

Apple mango

PLANTING YOUR OWN MANGO

As usual, we always encourage our readers to try their hands on greening their house and improving the health of the earth. Planting mangoes is easy enough. It isn’t recommended for you to plant the seeds of mangoes you have eaten because the resulting tree will rarely have the same kind of fruit. It’s simply because the offspring plant has different genetic material than the parent.

What you need to do is identify your favourite variety and check out the plant nurseries or online shops. If they don’t have the variety of mango plant you want, you can always place an order and get them to call you once it arrives.

Mangoes need well-draining soil so if your soil is always waterlogged, then it’s not a suitable plant for your area. According to a farmer, the mango tree puts out new shoots and leaves twice a month. The new shoots and leaves are delicious to pests, so it is best to spray some pest repellent during this time to reduce the risk of damage to the tree.

With proper fertilization and watering, a grafted plant will start producing fruit anywhere from 3 to 5 years after you put it into the ground. The quality and taste of fruits improve with age so don’t be disappointed if the first harvest is poor tasting.

Mangoes need a lot of care as they need to be wrapped by the time they are 1–2 cm in diameter, or fruit flies will lay their eggs in the fruit and destroy the fruits from within as they mature. HT

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References: 1. American Academy of Dermatology. 7 Dermatologists’ Tips For Healing Dry, Chapped Lips. Retrieved from: https://www.aad.org/skin-care-basics/heal-dry-chapped-lips 2. Stylecraze. Care for Your Lips. Retrieved from: https://www.stylecraze.com/articles/care-for-your-lips/#gref

Can’t Motivate Yourself To Exercise? It’s Time To Eat Like A … Mouse!

Can’t Motivate Yourself To Exercise? It’s Time To Eat Like A ... Mouse!

April 25, 2022 Return

WORDS LIM TECK CHOON

A research team in Japan found that mice exercise more on the wheel when their mealtimes are restricted to a certain amount of time each day.

According to Dr Yuji Tajiri from the Kurume University School of Medicine, these mice were given food for a limited time twice a day. Compared to mice which were given unlimited access to food, they ran on the wheel more as a result.

This could be due to the fact that hunger would boost the production of the hormone ghrelin, which was found in higher levels in the mice that were given limited access to food. This hormone may be involved in the increased motivation to exercise.

Of course, mice and humans aren’t one and the same, and Dr Yuji believes that more research is necessary to support this finding.

However, if you need to lose weight and/or need that motivation to be more physically active, why not keep your mealtimes within a reasonable amount of time so that you don’t overeat, and avoid eating outside of those mealtimes? This may boost your efforts to stay active. Give it a try! HT

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Reference: Mifune, H., et al. (2019). Voluntary exercise is motivated by ghrelin, possibly related to the central reward circuit. Journal of Endocrinology. Retrieved from https://joe.bioscientifica.com/view/journals/joe/aop/joe-19-0213.xml

8 Supplements That May Be Helpful In Dealing With Pain Due To Nerve Damage

April 25, 2022 Return

WORDS LIM TECK CHOON

Nerve damage or neuropathy is frequently experienced by people with metabolic diseases such as diabetes. It can also occur among people who had undergone chemotherapy. Infections and injuries are also known to cause neuropathy.

Neuropathy can affect any part of the body, and people with this condition may experience pain, weakness, and numbness especially in the hands and feet.

Lifestyle modifications and medications can provide relief to people experiencing the symptoms of neuropathy, but some people may find supplements helpful in addition to these methods.

Here are 8 supplements that are often linked to neuropathy. They may be worth discussing further with a doctor or pharmacist.

#1 ACETYL-L-CARNITINE

Produced naturally in the liver and kidneys, this protein substance is said to be helpful in improving nerve function in people whose neuropathy is linked to diabetes.¹

Studies on its benefits to people with neuropathy due to chemotherapy yielded mixed results, however.

Some found that it could help, while others found that it offered little to no additional benefit.

#2 B-COMPLEX VITAMINS

Vitamins B-1, B-6, folate (B-9), B-12, and others help to support our nerve function, and the ability of our brain to process information that comes in through our senses. Studies often found that inadequate consumption of these vitamins may increase the risk of nerve damage, hence the theory that consumption of these vitamins may help improve nerve function among those affected by neuropathy.

Research on these vitamins have been mixed, however, and more research is needed before we can conclusively determine whether B-complex vitamins can help and if yes, the recommended dosage that will be most helpful. People interested in exploring this option should discuss this matter further with a healthcare professional.

#3 ALPHA-LIPOIC ACID

Alpha-lipoic acid (ALA) is said to be able to help reverse nerve damage caused by free radicals as well as to boost the effects of antioxidants in slowing or stopping nerve damage. How true is this?

Well, it has been suggested that daily supplementation with ALA can reduce the number of symptoms seen in people with diabetic neuropathy; higher dosages, however, tend to lead to more side effects such as nausea.2

#4 MAGNESIUM

Magnesium is often thought to be beneficial to people with neuropathy due to chemotherapy, but to date, studies have yielded only mixed results.

#5 CALCIUM

Just like magnesium, calcium is often said to be useful for people who experience nerve damage due to chemotherapy. We can’t conclusively say whether this is true or not, though, as to date, results from various studies have been mixed.

#6 GLUTAMINE

Glutamine has long been considered as useful for people who underwent chemotherapy and experienced neuropathy as one of the side effects. Just like with calcium and magnesium, studies so far on glutamine have failed to provide any conclusive evidence that this is indeed the case.

#7 GLUTATHIONE

An antioxidant that is also produced naturally in the body, glutathione has been theorized to be able to help reduce symptoms of neuropathy. Research on this matter is still relatively few, and the studies conducted so far have given us only mixed results. We still can’t say for sure whether glutathione will benefit people with neuropathy.

# 8 N-ACETYL CYSTEINE

N-acetyl cysteine (NAC) may help protect the nerves from inflammation and damage, so it may both reduce the risk of and treat neuropathy. Similar to the case of glutathione, the amount of research on NAC and its benefits to people with neuropathy is still relatively few. We may only get a conclusive “Yes, it helps!” or “No, it doesn’t!” response after more research has been conducted. HT

“To minimize risks of side effects and unintended interactions with your medications, always consult your doctor or pharmacist before taking any supplement.”

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References: 1. Sergi, G., et al. (2018). Effects of acetyl-L-carnitine in diabetic neuropathy and other geriatric disorders. Aging Clin Exp Res.;30(2):133–138. 2. Ziegler, D., et al. (2006). Oral treatment with alpha-lipoic acid improves symptomatic diabetic polyneuropathy: the SYDNEY 2 trial. Diabetes Care;29(11):2365–2370.

I Have A Pine. I Have An Apple. I Have A Pineapple!

March 13, 2020 Return

WORDS PANK JIT SIN

Pineapples (Ananas comosus) are as synonymous with the tropics as coconuts are. Thanks to our classic movies such as Hawaii Five-O and Fantasy Island, the fruit is always seen as a must have in tropical settings. It can be bewildering to think how our ancestors decided to eat the fruit. Similar to the durian, it has spines and ‘eyes’ which are hard to remove. Our older folk may remember being forced by their parents to manually peel and remove the eyes in a spiral cutting motion. Nowadays, we can get them pre-cut at lunch places and supermarkets. As well as being delicious, pineapples contain a long list of nutrients and enzymes which are healthy for us.

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What is a pineapple?

Well, guess what? The pineapple, as you may already know, isn’t related to the pine nor the apple. It is actually a type of bromeliad. Bromeliads are plants with thick waxy leaves that spread out in a bowl-like fashion and catch rainwater at the centre. They produce beautiful flowers that last a long time. The pineapple first took the leap into worldwide fame when Christopher Columbus brought the plant to Spain when he returned from the New World in 1493.

Nutrition-wise, the fruit may not be ranked as a ‘superfood’ by today’s standards but the utility of pineapple lies in its enzymes. Take a look at what a typical 100-g portion of pineapple contains. (Table 1)

The main component that contributes to the sweetness of pineapples is sucrose while the main acid component is citric and ascorbic acids.2 The table does not list vitamins, of which pineapple has loads of. It has vitamin C (in the form of ascorbic acid), thiamin, riboflavin, niacin, pyridoxine, cobalamin, vitamin A, folate, and trace amounts of vitamin E.1

Table 1: Nutrition Facts— fight off oxidative stress.”Pineapple, raw, all varieties.

Serving Size: 100 g
Nutrient	Value
Water [g]	86
Energy [kcal]	50
Protein [g]	0.54
Total lipid (fat) [g]	0.12
Carbohydrate, by difference [g]	13.12
Fibre, total dietary [g]	1.4
Sugars, total [g]	9.85
Calcium, Ca [mg]	13
Iron, Fe [mg]	0.29
Magnesium, Mg [mg]	12
Phosphorus, P [mg]	8
Potassium, K [mg]	109
Sodium, Na [mg]	1

Antioxidants

Pineapples contain a lot of flavonoids, which help the body fight off oxidative stress. Vitamin C, another potent antioxidant and immune booster, is helpful in reducing the duration of illness by stimulating the immune system.³

Enzymes

Bromelain, a protein dissolving enzyme, is found mostly at the centre of the pineapple fruit. It is the same enzyme responsible for the itchy tongue and lips some people face when eating pineapples. The enzymes attack the skin in our tongue, cheek and lips thus causing it to hurt. Some sensitive folk may even develop ulcers. There’s really no way to avoid the enzymes if you want to eat fresh pineapple. Preserved pineapples, on the other hand, won’t have that effect as it has to be heated before being canned. The heating process destroys all the enzymes. Some people suggest soaking the pineapple in salt water to reduce the itchy effect. It is doubtful that salt does anything to the enzyme; instead, it is probably the water dissolving the enzymes and flushing it away. But don’t forget, you’re also flushing the water-soluble nutrients away.

Are you allergic to pineapple?

One thing to watch out for is genuine pineapple allergy. Some may mistake the pain and itching from pineapple as a reaction to the bromelain when in effect it could be allergy to the fruit.

Allergic reactions are usually more severe compared to normal reactions. You may have swelling or other symptoms such as sneezing or difficulty in breathing. If that happens, drop the pineapple and head to your nearest clinic.

Due to the bromelain and other enzymes, pineapples are a great aid for digestion. Many digestive enzyme tablets contain bromelain as one of the key components to help in reducing discomfort and bloating after meals.

Fibre

Some pineapples may be fibrous if left to ripen for too long. Organic and vegan consumers are also resorting to fabric made from pineapple fibre. The source of the fibre comes from the entire plant, from the crown, leaf, stem, and even the fruit itself.⁴

Every 100 g of pineapple contains about 1.4 g of dietary fibre. This is by no means a large amount of fibre, so any improvement in bowel habit is due to the enzymes and juices of the fruit. The combined action of digestive enzymes and fibre in pineapple helps food to be properly digested as it travels through the gut.

Can I plant my own pineapples?

Unless you have a lot of space and patience, planting your own pineapple may be an exercise in futility. For one, it takes anywhere from 9 months to 2 years to mature, and only then will it flower and fruit.5 From the flower, a single fruit forms and this fruit takes about 6 months to grow to maturity. As the fruit juts out, birds, squirrels and bats will be eyeing it even before it fully ripens.

One good thing about the pineapple is that it is extremely hardy and even novice gardeners can’t really kill it. Belonging to the bromeliad family, the pineapple can absorb water through its leaves. It can also survive in a small pot as the root system is small and weak (because the leaves do a good job in sucking up water and preventing water loss). They do well with foliar fertilizers. One thing to watch out for when it comes to plants in the bromeliad group is their tendency to store water at the centre of the plant during the raining season. If you have only a few plants, then it may be worth checking them out periodically and pouring any excess water stored at its centre to prevent mosquitoes from breeding.

Pineapples are particularly choosy about the soil they grow in. In certain soils, they choose to grow leaves instead of flowers even when mature.In such an instance, you will need to induce flowering by chemical or physical means. Even then, it isn’t a foolproof method.

Pineapples, like bananas, only fruit once. Baby plantlets grow from the base of the plant and a new plant can be grown from the crown of each pineapple fruit. The local pineapple market is familiar with three main cultivars: Smooth Cayenne, Queen and Red Spanish. All local varieties are derived from these cultivars. The all-time favourite known as Nanas Sarawak is derived from the Red Spanish group. Nanas Sarawak can tip the scale at 2 to 4 kg for each fruit.

Most consumers are familiar with the Josephine variety, which is the result of a cross between the Nanas Johor and Nanas Sarawak. Nanas Maspine is derived from the Red Spanish cultivar and is about 1.8 kg when ripe.

The newer varieties such as the MD-2 are super sweet. However, a word of caution on all these super sweet new varieties—they aren’t exactly good for health. Already zoo animals are suffering from our continued obsession with breeding sweeter fruits and vegetables.6 If they are too sweet for animals who are active all day long, I’m guessing they are probably too sweet for us ie, mostly sedentary humans.

Just remember to ration our fruit intake and perhaps choose a variety which is less sweet but has higher fibre content. For the super sweet varieties, it is best to limit the intake for each sitting. Keep in mind that one serving size is 2 slices, 3” diameter, ¾” thick, and weighs 112 g.7 Most of all, don’t forget to appreciate our pineapple farmers! It’s hard work to grow pineapples. HT

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References: 1. U.S. Department of Agriculture. Pineapple, raw, all varieties. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/nutrients.2. Lu, X.H., et al. (2014). Physico-chemicalproperties, antioxidant activity and mineral
contents of pineapple genotypes grown in China. Molecules.;19(6):8518–8532. 3. Nagy, S. (1980). Vitamin C contents of citrus fruit and their products: a review. J Agric Food Chem.;28(1):8–18. 4. SFGate. The Dietary Fiber in Raw Pineapple. Retrieved from https://healthyeating.sfgate.com/dietary-fiber-rawpineapple-4875.html. 5. SFGate. What Is theLife Cycle of a Pineapple Plant? Retrievedfromhttps://homeguides.sfgate.com/life-cyclepineapple-plant-58192.html. 6.The Sydney Morning Herald. Zoo won’t panda to taste, says fruit’s too sweet for its monkey menu.Retrieved from https://www.smh.com.au/national/zoo-won-t-panda-to-taste-says-fruits-too-sweet-for-its-monkey-menu-20180928-p506lb.html. 7. U.S. FDA. Fruits: NutritionFacts. Retrieved from https://www.fda.gov/media/76508/download.