Amsterdam"s solution to the obesity crisis: no fruit juice and enough sleep

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The city is successfully fighting fat by promoting tap water in its schools, along with healthy cooking classes and a ban on fast food sponsorship

The city of Amsterdam is leading the world in ending the obesity epidemic, thanks to a radical and wide-reaching programme which is getting results even among the poorest communities that are hardest to reach.

Better known for tulips and bicycles, Amsterdam has the highest rate of obesity in the Netherlands, with a fifth of its children overweight and at risk of future health problems.

Related: For children’s health, the government has to treat sugar like cigarettes | Gary Taubes

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Amsterdam"s solution to the obesity crisis: no fruit juice and enough sleep

Bergamot – Immensely Potent Cholesterol-Lowering and Heart-Protecting Fruit

You have probably adopted a healthy lifestyle and taken many types of natural products in the hope to reverse heart diseases due to clogged arteries or to maintain healthy cholesterol and triglyceride levels to protect against heart disease.

Yes. You have used pomegranate, turmeric, curcumin, astaxanthin, and acai berry (and other berries as well). You have used a concoction comprises lemon, garlic, ginger, apple cider vinegar and honey. You have drunk a glass of lemon water every morning. You also have taken liquid lime extract.

There is one miracle fruit you probably haven’t used.

What is it?

BERGAMOT.

Bergamot essential oil provides Earl Grey Tea its fantastic and distinct flavor!

All this while, you are familiar with Bergamot oil and its health benefits. It can help you with skin problems, stress, and anxiety, cardiac problems (antiarrhythmic). and antianginal properties), inflammatory conditions, digestive trouble, and food poisoning.

But you are probably not familiar with or haven’t heard about Bergamot juice benefits that can protect you against heart disease by increasing HDL, lowering LDL and triglyceride.

So what?

There are other fruits do the same thing as well!

You are right. But after reading thru the info of Bergamot benefits on your lipid profile and heart health which I am going to share with you in the rest of the article, I hope you would add Bergamot juice/extract in your heart-protecting protocols.

What is Bergamot?

Bergamot, Citrus bergamia, is a type of orange that grows in southern Italy, from which the majority of the world’s supply of bergamot now comes.

Today, it is also grown elsewhere including in some parts of The USA especially in the sub-tropical/Mediterranean climates that may include Florida and Southern California.

First Human Study – Improved Lipid Profile and Reduced Atherosclerotic Plaque

You doctor will prescribe statins if they find that you are having high cholesterol levels. However, statins intakes may lead to several adverse effects over time.

Bergamot juice or extract differ from other citrus fruits in the composition and content of several distinct flavonoids, such as neoeriocitrin, neohesperidin, and naringin.

A 2016 6-month study involving human subjects have demonstrated that a fixed dose of daily intakes of a bergamot juice extract comprises 150 mg of flavonoids, with 16% of neoeriocitrin, 47% of neohesperidinand 37% of naringin has significantly reduced plasma lipids and improved the lipoprotein profile.

After 6 months, the authors found the bergamot extract:

• reduced total cholesterol from 6.6 to 5.8 mmol/l


• reduced triglycerides from 1.8 to 1.5 mmol)


• reduced LDL-cholesterol from 4.6 to 3.7 mmol/l


• increased HDL- cholesterol from 1.3 to 1.4 mmol

In addition, they found:

• a significant increase in LDL-1 from 41.2 to 49.6%


• accompanied by decreased small, dense LDL-3, -4, and 5 particles from 14.5 to 9.0 %; 3.2 to 1.5%; 0.3 to 0.1%, respectively.

Carotid intima-media thickness (cIMT) also decreased from 1.2 to 0.9 mm.

The study suggests that the 6-month bergamot juice extract may possibly help reduce subclinical (not severe enough) atherosclerosis plaque.

In my opinion, there is a possibility that you will experience similar or better results if you take the juice or extract for a longer period.

Isn’t the result of the study encouraging?

Simultaneous Rat and Human Study – Both Showed Improved Lipid Profiles

Hyperlipidemia refers to increased levels of lipids (fats) in the blood, including cholesterol and triglycerides. Although typically symptomless, it can significantly increase your risk of developing cardiovascular disease, which in turn can lead to chest pain, heart attacks, strokes, and other problems.

A 2011 study was conducted to investigate the effect of bergamot extract in diet-induced hyperlipidemia in Wistar rats and in 237 patients suffering from hyperlipidemia either associated or not with high blood glucose (hyperglycemia).

The extract was given orally for 30 days to both rats and patients. The study authors found that the extract

• reduced total cholesterol


• reduced LDL cholesterol levels (accompanied by increased HDL levels)


• reduced triglyceride levels


• caused a significant decrease in blood glucose


• inhibited HMG-CoA reductase activity (thus, lowered cholesterol production)


• effectively reduced blood pressure.

In the conclusion section, the authors suggest that daily intake of bergamot juice or extract may possibly be an efficient herbal approach in combating high lipid and sugar disorders.

My View

Statins help reduce cholesterol by inhibiting HMG-CoA reductase activity. The abovementioned study has shown bergamot extracts also can exert similar action in your body.

As you can see, bergamot extracts not only able to harmonize lipid profile but at the same time limit the cholesterol production.

My opinion?

First, bioflavonoids (and most probably with the help of limonoids and triterpenoids too) in bergamot extract help reduce LDL by reducing oxidative stress, thus leading to lesser oxysterol (oxidized cholesterol) levels.

Cholesterol is found everywhere in your body that includes all lipoproteins and in cell membranes of organ systems. Therefore, when antioxidant phytonutrients have neutralized free radicals which lead to reduced oxysterol levels everywhere, including that in your cell membranes, lesser healthy cholesterol levels are needed for membrane repairing and strengthening purposes.

This, results in reduced LDL and increased HDL, hence reduced total cholesterol levels.

As for the inhibition of HMG-CoA reductase activity, I believe it takes place simultaneously with the phytonutrient content actions in reducing oxidative stress. I also believe scientists will from time to time find a similar phenomenon exerted by many other super antioxidant foods.

Higher HDL levels during bergamot extract intake can be interpreted as the cell membranes only need certain optimal amounts of healthy cholesterol to help maintain their structure. Extra healthy cholesterol and oxysterol are removed from the membranes.

High LDL levels may possibly indicate there are mixtures of healthy and oxidized cholesterol. Higher HDL levels always occur during oxidative stress due to many factors.

Low LDL levels, on the other hand, indicate your body experience low oxidative stress level. A healthy lifestyle that includes a healthy diet (high antioxidant foods, among others) yields lower LDL levels.

As for HDL, higher numbers can indicate it carries more cholesterol away from your cells. It is not known whether it only specifically remove oxysterol or both forms of cholesterol, healthy and oxysterol.

As your gene can respond epigenetically to external stimuli that include nutrients, it is possible to deduce that upon receiving more healthy cholesterol levels carried by LDL (when there are sufficient antioxidants available, thus lower LDL levels), via cascades of reactions, your gene may help repair the membranes by replacing oxysterol with healthy cholesterol.

Dosage

Human studies have used 500 or 1,000 mg of bergamot extract with success as shown in the abovementioned short-term studies, then daily intakes of 500 mg of bergamot may possibly give you the expected result.

Adding 50 mg vitamin C to your daily extract intakes are said to help provide synergistic effects.

Some experts suggest 250 mg bergamot extract plus 50 mg vitamin C twice per day. Perhaps divided doses may help the extract remain in your body for a longer period which in turn provide you with better protection against oxidative stress.

Fresh Bergamot Juice

How much fresh bergamot juice is needed to produce 1,000 mg extract is not known. Perhaps 100 ml (roughly 1/3 glass) of fresh bergamot juice can provide you with roughly equivalent to between 500 – 2,000 mg of a dried bergamot extract. It’s only a guess… The actual content can be less or more.

If you wish to take fresh juices you can start experimenting with lower doses first.

Luv Aesya is a homemaker and has realized that she needed an outlet for her natural health knowledge and creative energy and decided to write…….

Bergamot – Immensely Potent Cholesterol-Lowering and Heart-Protecting Fruit

Bergamot – Immensely Potent Cholesterol-Lowering and Heart-Protecting Fruit

You have probably adopted a healthy lifestyle and taken many types of natural products in the hope to reverse heart diseases due to clogged arteries or to maintain healthy cholesterol and triglyceride levels to protect against heart disease.

Yes. You have used pomegranate, turmeric, curcumin, astaxanthin, and acai berry (and other berries as well). You have used a concoction comprises lemon, garlic, ginger, apple cider vinegar and honey. You have drunk a glass of lemon water every morning. You also have taken liquid lime extract.

There is one miracle fruit you probably haven’t used.

What is it?

BERGAMOT.

Bergamot essential oil provides Earl Grey Tea its fantastic and distinct flavor!

All this while, you are familiar with Bergamot oil and its health benefits. It can help you with skin problems, stress, and anxiety, cardiac problems (antiarrhythmic). and antianginal properties), inflammatory conditions, digestive trouble, and food poisoning.

But you are probably not familiar with or haven’t heard about Bergamot juice benefits that can protect you against heart disease by increasing HDL, lowering LDL and triglyceride.

So what?

There are other fruits do the same thing as well!

You are right. But after reading thru the info of Bergamot benefits on your lipid profile and heart health which I am going to share with you in the rest of the article, I hope you would add Bergamot juice/extract in your heart-protecting protocols.

What is Bergamot?

Bergamot, Citrus bergamia, is a type of orange that grows in southern Italy, from which the majority of the world’s supply of bergamot now comes.

Today, it is also grown elsewhere including in some parts of The USA especially in the sub-tropical/Mediterranean climates that may include Florida and Southern California.

First Human Study – Improved Lipid Profile and Reduced Atherosclerotic Plaque

You doctor will prescribe statins if they find that you are having high cholesterol levels. However, statins intakes may lead to several adverse effects over time.

Bergamot juice or extract differ from other citrus fruits in the composition and content of several distinct flavonoids, such as neoeriocitrin, neohesperidin, and naringin.

A 2016 6-month study involving human subjects have demonstrated that a fixed dose of daily intakes of a bergamot juice extract comprises 150 mg of flavonoids, with 16% of neoeriocitrin, 47% of neohesperidinand 37% of naringin has significantly reduced plasma lipids and improved the lipoprotein profile.

After 6 months, the authors found the bergamot extract:

• reduced total cholesterol from 6.6 to 5.8 mmol/l


• reduced triglycerides from 1.8 to 1.5 mmol)


• reduced LDL-cholesterol from 4.6 to 3.7 mmol/l


• increased HDL- cholesterol from 1.3 to 1.4 mmol

In addition, they found:

• a significant increase in LDL-1 from 41.2 to 49.6%


• accompanied by decreased small, dense LDL-3, -4, and 5 particles from 14.5 to 9.0 %; 3.2 to 1.5%; 0.3 to 0.1%, respectively.

Carotid intima-media thickness (cIMT) also decreased from 1.2 to 0.9 mm.

The study suggests that the 6-month bergamot juice extract may possibly help reduce subclinical (not severe enough) atherosclerosis plaque.

In my opinion, there is a possibility that you will experience similar or better results if you take the juice or extract for a longer period.

Isn’t the result of the study encouraging?

Simultaneous Rat and Human Study – Both Showed Improved Lipid Profiles

Hyperlipidemia refers to increased levels of lipids (fats) in the blood, including cholesterol and triglycerides. Although typically symptomless, it can significantly increase your risk of developing cardiovascular disease, which in turn can lead to chest pain, heart attacks, strokes, and other problems.

A 2011 study was conducted to investigate the effect of bergamot extract in diet-induced hyperlipidemia in Wistar rats and in 237 patients suffering from hyperlipidemia either associated or not with high blood glucose (hyperglycemia).

The extract was given orally for 30 days to both rats and patients. The study authors found that the extract

• reduced total cholesterol


• reduced LDL cholesterol levels (accompanied by increased HDL levels)


• reduced triglyceride levels


• caused a significant decrease in blood glucose


• inhibited HMG-CoA reductase activity (thus, lowered cholesterol production)


• effectively reduced blood pressure.

In the conclusion section, the authors suggest that daily intake of bergamot juice or extract may possibly be an efficient herbal approach in combating high lipid and sugar disorders.

My View

Statins help reduce cholesterol by inhibiting HMG-CoA reductase activity. The abovementioned study has shown bergamot extracts also can exert similar action in your body.

As you can see, bergamot extracts not only able to harmonize lipid profile but at the same time limit the cholesterol production.

My opinion?

First, bioflavonoids (and most probably with the help of limonoids and triterpenoids too) in bergamot extract help reduce LDL by reducing oxidative stress, thus leading to lesser oxysterol (oxidized cholesterol) levels.

Cholesterol is found everywhere in your body that includes all lipoproteins and in cell membranes of organ systems. Therefore, when antioxidant phytonutrients have neutralized free radicals which lead to reduced oxysterol levels everywhere, including that in your cell membranes, lesser healthy cholesterol levels are needed for membrane repairing and strengthening purposes.

This, results in reduced LDL and increased HDL, hence reduced total cholesterol levels.

As for the inhibition of HMG-CoA reductase activity, I believe it takes place simultaneously with the phytonutrient content actions in reducing oxidative stress. I also believe scientists will from time to time find a similar phenomenon exerted by many other super antioxidant foods.

Higher HDL levels during bergamot extract intake can be interpreted as the cell membranes only need certain optimal amounts of healthy cholesterol to help maintain their structure. Extra healthy cholesterol and oxysterol are removed from the membranes.

High LDL levels may possibly indicate there are mixtures of healthy and oxidized cholesterol. Higher HDL levels always occur during oxidative stress due to many factors.

Low LDL levels, on the other hand, indicate your body experience low oxidative stress level. A healthy lifestyle that includes a healthy diet (high antioxidant foods, among others) yields lower LDL levels.

As for HDL, higher numbers can indicate it carries more cholesterol away from your cells. It is not known whether it only specifically remove oxysterol or both forms of cholesterol, healthy and oxysterol.

As your gene can respond epigenetically to external stimuli that include nutrients, it is possible to deduce that upon receiving more healthy cholesterol levels carried by LDL (when there are sufficient antioxidants available, thus lower LDL levels), via cascades of reactions, your gene may help repair the membranes by replacing oxysterol with healthy cholesterol.

Dosage

Human studies have used 500 or 1,000 mg of bergamot extract with success as shown in the abovementioned short-term studies, then daily intakes of 500 mg of bergamot may possibly give you the expected result.

Adding 50 mg vitamin C to your daily extract intakes are said to help provide synergistic effects.

Some experts suggest 250 mg bergamot extract plus 50 mg vitamin C twice per day. Perhaps divided doses may help the extract remain in your body for a longer period which in turn provide you with better protection against oxidative stress.

Fresh Bergamot Juice

How much fresh bergamot juice is needed to produce 1,000 mg extract is not known. Perhaps 100 ml (roughly 1/3 glass) of fresh bergamot juice can provide you with roughly equivalent to between 500 – 2,000 mg of a dried bergamot extract. It’s only a guess… The actual content can be less or more.

If you wish to take fresh juices you can start experimenting with lower doses first.

Bergamot – Immensely Potent Cholesterol-Lowering and Heart-Protecting Fruit

When and why to eat fruit

We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths. It’s not as easy as you think. It’s important to know how and *when* to eat.

What is the correct way of eating fruits?

IT MEANS NOT EATING FRUITS AFTER YOUR MEALS!
FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH

If you eat fruit like that, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities. *

Let’s say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so.

In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil.

So please eat your fruits on an *empty* *stomach* or before your meals! You have heard people complaining — every time I eat watermelon I burp, when I eat a banana I feel like running to the toilet, etc — actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat!

Greying hair, balding, nervous outburst and dark circles under the eyes all these will *NOT* happen if you take fruits on an empty stomach.

There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruits, you have the Secret of beauty, longevity, health, energy, happiness and normal weight.

When you need to drink fruit juice – drink only* fresh* fruit juice, NOT from the cans. Don’t even drink juice that has been heated up. Don’t eat cooked fruits because you don’t get the nutrients at all. You only get to taste. Cooking destroys all the vitamins. P.S. Trader Joe’s sells unpasteurized orange juice.

But eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. You can go on a 3-day fruit fast to cleanse your body. Just eat fruits and drink fruit juice throughout
the 3 days and you will be surprised when your friends tell you how radiant you look! *

KIWI: Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.

APPLE: An apple a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals. *

ORANGE : Sweetest medicine. Taking 2-4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer. *

WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. They are also a key source of lycopene — the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium. *

GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene; this is good for your eyes. *

Drinking Cold water after a meal = Cancer!* Can you believe this?? For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion.

Once this ‘sludge’ reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

A serious note about heart attacks….. (THIS IS NOT A JOKE!)
Women should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line. You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. Sixty percent of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep.

Let’s be careful and be aware. The more we know the better chance we could survive.

Aloha!

Sources:
www.healthyeating.org
www.wymans.com
www.momtastic.com

To learn more about Hesh, listen to and read hundreds of health related radio shows and articles, and learn about how to stay healthy and reverse degenerative diseases through the use of organic sulfur crystals and the most incredible bee pollen ever, please visit www.healthtalkhawaii.com, or email me at heshgoldstein@gmail.com or call me at (808) 258-1177. Since going on the radio in 1981 these are the only products I began to sell because they work.
Oh yeah, going to www.asanediet.com will allow you to read various parts of my book – “A Sane Diet For An Insane World”, containing a wonderful comment by Mike Adams.
In Hawaii, the TV stations interview local authors about the books they write and the newspapers all do book reviews. Not one would touch “A Sane Diet For An Insane World”. Why? Because it goes against their advertising dollars.

When and why to eat fruit

Families will pay high price for more fruit and veg to improve health | Letters

The idea that 10 items of fruit or veg a day will seriously improve your health is a bit intimidating (Five a day? Try 10 to live longer, say scientists, 23 February). I priced the array pictured with your article. In Sainsbury’s it came to around £2.16; in Lidl £1.88. These amounts don’t seem very big until you multiply by seven for a week (£15.12 and £13.16 respectively), and they start to look frightening. For a family of four, £60.48 and £52.64, respectively.

And buying them would be a logistical nightmare, since few of the items can be bought singly; they all come in different quantities, so you would run out of them at different intervals and probably have to shop several times a week. I wonder how a family on below average income is supposed to come by such large amounts of money, let alone the shopping time? The differences in health between rich and poor families begin to be more easily explained. (Incidentally, you’d have to be very careful about the orange juice since most varieties are loaded with sugar.)
Jeremy Cushing
Exeter

• Dr Jenny Goodman (Letters, 21 February) describes vitamin D2 as synthetic and far less useful than vitamin D3 (cholecalciferol). She is right in that it is less useful to humans than D3, which is the animal form of the vitamin. D2 is present in some lichens, fungi and alfalfa. This means strict vegans would be unable to get D3 into their diet and must make do with D2. We do get most of our vitamin D from sunlight, but in the UK the winter sun is never high enough to provide this. If your shadow is longer than you are tall, you won’t be getting vitamin D.

Goodman mentions the effect of vitamin D on our immune system. Another nutrient we need for this is zinc, which has been found to shorten cold symptoms. Again, vegans and some vegetarians will struggle to get enough, especially if they avoid dairy products and wheat.
Brian Curwain
Christchurch, Dorset

• While I try and eat plenty of fruit most days, the intake proposed by the Imperial College study of 800g a day of fruit and vegetables is far beyond my capacity. It is roughly my total daily food input. And why no potatoes, and where are the proteins and fat we need – albeit in smaller quantities than most of us should eat? Please don’t tell me I have to eat another half a kilo of stuff; to eat that much food I’d be grazing like a rabbit. Isn’t a bit of kale and quinoa with my burger and chips enough?
David Reed
London

• There is a serious problem with Dr Goodman’s proposal that food should be fortified with vitamin D3 as opposed to D2. Most D3 is currently produced from animal sources (lanolin and fish oils), making it unsuitable for vegans and, in some cases, vegetarians too. At present, many foodstuffs simply state that they are fortified with “vitamin D”, with no indication as to whether this is animal-derived D3, non-animal derived D3 (which is much rarer and comes from lichen) or D2. This forces many vegans to err on the side of caution and avoid such products. If more foods are to be fortified with vitamin D3, I would urge manufacturers to switch to the plant-derived version and that this be clearly stated on the product packaging so that vegans may also benefit from it.
Ben Martin
Animal Aid

• I feel sorry for Tony Naylor (How the shops spoiled posh pizza, 22 February) if he thinks that “no one will ever improve on Heinz baked beans by cooking their own”. Of course it’s subjective, and children will usually go for those that are laden with sugar and salt. But having cooked my own baked beans for years, the industrial varieties taste horrid to us – mushy and sweet.

It reminds me of the story about my hero Jane Grigson who, when Elizabeth David suggested she gave her daughter baked beans for tea, replied: “But they take so long to make.” (Even if it’s not true, it ought to be). I’m with Jane. I like to include molasses for sweetness, mustard rather than salt, and onions. Tony Naylor is welcome to try mine any time.
Jill Bennett
St Albans 

• Join the debate – email guardian.letters@theguardian.com

• Read more Guardian letters – click here to visit gu.com/letters

Families will pay high price for more fruit and veg to improve health | Letters

Families will pay high price for more fruit and veg to improve health | Letters

The idea that 10 items of fruit or veg a day will seriously improve your health is a bit intimidating (Five a day? Try 10 to live longer, say scientists, 23 February). I priced the array pictured with your article. In Sainsbury’s it came to around £2.16; in Lidl £1.88. These amounts don’t seem very big until you multiply by seven for a week (£15.12 and £13.16 respectively), and they start to look frightening. For a family of four, £60.48 and £52.64, respectively.

And buying them would be a logistical nightmare, since few of the items can be bought singly; they all come in different quantities, so you would run out of them at different intervals and probably have to shop several times a week. I wonder how a family on below average income is supposed to come by such large amounts of money, let alone the shopping time? The differences in health between rich and poor families begin to be more easily explained. (Incidentally, you’d have to be very careful about the orange juice since most varieties are loaded with sugar.)
Jeremy Cushing
Exeter

• Dr Jenny Goodman (Letters, 21 February) describes vitamin D2 as synthetic and far less useful than vitamin D3 (cholecalciferol). She is right in that it is less useful to humans than D3, which is the animal form of the vitamin. D2 is present in some lichens, fungi and alfalfa. This means strict vegans would be unable to get D3 into their diet and must make do with D2. We do get most of our vitamin D from sunlight, but in the UK the winter sun is never high enough to provide this. If your shadow is longer than you are tall, you won’t be getting vitamin D.

Goodman mentions the effect of vitamin D on our immune system. Another nutrient we need for this is zinc, which has been found to shorten cold symptoms. Again, vegans and some vegetarians will struggle to get enough, especially if they avoid dairy products and wheat.
Brian Curwain
Christchurch, Dorset

• While I try and eat plenty of fruit most days, the intake proposed by the Imperial College study of 800g a day of fruit and vegetables is far beyond my capacity. It is roughly my total daily food input. And why no potatoes, and where are the proteins and fat we need – albeit in smaller quantities than most of us should eat? Please don’t tell me I have to eat another half a kilo of stuff; to eat that much food I’d be grazing like a rabbit. Isn’t a bit of kale and quinoa with my burger and chips enough?
David Reed
London

• There is a serious problem with Dr Goodman’s proposal that food should be fortified with vitamin D3 as opposed to D2. Most D3 is currently produced from animal sources (lanolin and fish oils), making it unsuitable for vegans and, in some cases, vegetarians too. At present, many foodstuffs simply state that they are fortified with “vitamin D”, with no indication as to whether this is animal-derived D3, non-animal derived D3 (which is much rarer and comes from lichen) or D2. This forces many vegans to err on the side of caution and avoid such products. If more foods are to be fortified with vitamin D3, I would urge manufacturers to switch to the plant-derived version and that this be clearly stated on the product packaging so that vegans may also benefit from it.
Ben Martin
Animal Aid

• I feel sorry for Tony Naylor (How the shops spoiled posh pizza, 22 February) if he thinks that “no one will ever improve on Heinz baked beans by cooking their own”. Of course it’s subjective, and children will usually go for those that are laden with sugar and salt. But having cooked my own baked beans for years, the industrial varieties taste horrid to us – mushy and sweet.

It reminds me of the story about my hero Jane Grigson who, when Elizabeth David suggested she gave her daughter baked beans for tea, replied: “But they take so long to make.” (Even if it’s not true, it ought to be). I’m with Jane. I like to include molasses for sweetness, mustard rather than salt, and onions. Tony Naylor is welcome to try mine any time.
Jill Bennett
St Albans 

• Join the debate – email guardian.letters@theguardian.com

• Read more Guardian letters – click here to visit gu.com/letters

Families will pay high price for more fruit and veg to improve health | Letters

Meet the people who eat 10 portions of fruit and vegetables a day

Forget five a day, now it’s all about getting 10 portions of fruit and vegetables into your diet. That is according to scientists who say doing this could prevent up to 7.8 million premature deaths worldwide.

But how do you make sure you get your 10 a day (about 800g of fruit and veg)? We asked those of you who already consume this amount. Here is a selection of responses.

Jenny Broomfield 27, from Oxfordshire – ‘Cook from scratch. If you do that it will allow you to pack vegetables in’

It’s not a big deal at all. I started eating more greens after joining Weight Watchers. On this diet you are allowed to eat as much fruit and vegetables as you like, it’s not included in your daily points you have to eat within. That encouraged me to pack everything full of vegetables. I had 10 or more portions (if not more) a day. Now I no longer follow that plan to the letter but I have developed good eating habits that stayed with me. I have lost over four-and-a-half stone.

I buy a lot of vegetables and put them into what I eat. I don’t even think about it any more. For example, on Saturday night I had a pasta bake with four peppers, massive courgettes, mushrooms and onions and not much pasta. That was low calorie and five portions of vegetables all in one meal.

I do still eat meat but have smaller portions of it now. I snack on fruit as well, so I eat cherry tomatoes, satsumas, pineapples, that sort of thing. My advice is to cook from scratch. If you do that it will allow you to pack vegetables into every meal. Meals such as lasagnes, shepherd’s pie, curries – even pizzas – can be loaded up with delicious veg. It’s worth it because as well as the added vitamins the likelihood is you will be consuming fewer calories. Also vegetables are so much cheaper, which is incentive enough.

Adam Marks, 37, from Bristol – ‘Invest in a smoothie maker’

I’m vegetarian, but this doesn’t mean I only eat vegetables. Most of my diet is protein-heavy stuff like Quorn, tofu and other soya products. So getting vegetables into every meal can be a struggle. But having said that, I’ve recently discovered an easy way to do it: homemade smoothies. I usually have one for my lunch using a 600ml bottle. It might not sound like much but it’s surprisingly filling. Plus, it’s an easy way to get at least five portions of fruit and veg a day. If I’m still hungry in the afternoon, I have a handful of nuts or seeds. The rest of my intake comes from other meals. I usually have an apple with my breakfast toast, and a good-sized amount of leafy greens or broccoli with dinner.

People forget that a “portion” of fruit and veg is not a huge amount. For example, 80g of banana is a pretty small banana. The same amount of blueberries is a little handful. You don’t have to hide the rest of your food. And best of all, it’s cheap.

I adopt this way of eating for health reasons mainly, and also for weight control. Eating a good amount of vegetables with a meal means you need less fatty or carbohydrate-rich foods on the same plate to feel full. My favourite smoothie includes bananas, blueberries, fresh baby spinach, cucumber, strawberries and raspberries. I mix it up with some skimmed milk. I judge the size of each portion by eye, having weighed them roughly the first time I made it.

It’s best to introduce vegetables gradually. Try substituting them into recipes instead of things like potatoes. You’ll feel just as full, but it’ll be way healthier. At some point it will become second nature. Oh and buy a smoothie maker.

Rakin Choudhury, 23, from Hull – ‘I would say prepare your meals in advance as much as you can’

I am dedicated with fitness and try to prepare meals in advance, so I incorporate a lot of vegetables. I would count fruit as dessert. I started eating more healthily a couple of years ago when I left a long-term relationship. I was unhappy with my weight so I decided to change my diet and gym routine. It took a while to get the balance right as it can be expensive. It’s much cheaper if you get frozen fruit and vegetables. It’s routine now, I don’t think about it. When my office has McDonald’s Fridays I have a sandwich or porridge. It’s normal to me now.

Rakin Choudhury prepares all his food for the week on Sunday. Photograph: Rakin Choudhury

To try to get more vegetables and fruit in your diet I would say prepare your meals in advance if you can. That’s what I do. I prepare all my food for the week on Sunday. Also if you are having pasta, have a salad with it. Or eat an apple with breakfast. It’s as simple as that. Another way to get enough good stuff in is by making smoothies. Ten portions a day sounds daunting but it’s not. I feel great for it.

Cathy, 60 from Thames Ditton – ‘My advice is don’t buy processed foods’

I have always eaten a lot of fruit and vegetables. In an average day I have a banana and blueberries in my porridge, an apple or pear and nuts as a snack. Then lunch is a salad of mixed coloured lettuce, cherry tomatoes etc and either chicken breast or salmon. I will snack on an apple afterwards. Late afternoon I have some nuts and dried fruits (cranberries or maybe some strawberries in season). Then for dinner I eat meat and broccoli and carrots, or kale and carrots, followed by melon and orange cut up as a fruit salad. I make that about 10 portions.

Fruit and nuts are a popular snack. Photograph: Alamy

My weakness is cake and chocolate so my diet is liberally sprinkled with these plus spoonfuls of peanut butter and honey.

I don’t believe in measuring. Fruit tends to come in convenient meal-size portions ready-made (a pear, apple, banana etc). With vegetables I just fill my plate up, it’s not rocket science.

If I have a bad day eating with loads of bread, cakes and sweets I feel horrible mentally and physically. I still do it though sometimes.

Fruit and veg are cheap so I don’t know why people don’t buy more. I’m driven by my determination to stay active and healthy well into old age. My advice is don’t buy processed foods.

Tamraparni Dasu, 55, from New Jersey, US – ‘The food I grew up with was centred around vegetables’

My mother was a terrific cook, and coming from the Andhra region of India, we ate three- to four-course meals, each with a different type of vegetable dish. Every celebration included multiple courses. When I got married, I was introduced to a whole new cuisine, also vegetarian, from Palghat [a city in southern India]. And when none of the restaurants could match the quality of my mother and mother-in-law’s cooking, I was forced to strike out on my own and start experimenting with recipes.

Breakfast for me is usually chapati or toast with a leftover veggie dish, like curried cauliflower. I snack on almonds and fruit. I go a bit fruit crazy, sometimes eating an entire bunch of grapes. Lunch is usually a big bowl of fruit and vegetables in a salad and then dinner will be chapati or rice and maybe eggplant or another vegetable dish.

I feel healthy and energetic, and attribute my good skin and hair to eating lots of fruit and vegetables. My advice is always cook at home, buy fresh produce every week (daily is hard for most of us working shifts). We cook together as a family and friends and it makes it more fun. There are lots of resources for vegetarian cooking, which have exploded in the last decade. Variety is important so improvise from as many cuisines as possible (Italian, Chinese, Mexican, all south Asian and east Asian). Improvise and it is OK to fail, scrape off the burnt broccoli and move on.

Anonymous, from north Wales – ‘I add vegetables to add flavour but also to add bulk and nutrients cheaply’

I get 10 portions a day. I have to work to a tight budget but also cooking is something I enjoy and take pride in. I cook our evening meals myself and while I enjoy trying out recipes I mostly cook standard stuff, such as spaghetti bolognese or stews. I add a variety of vegetables to every meal both to add flavour but also to add bulk and nutrients cheaply.

My spaghetti bolognese recipe, for instance, includes chopped onion, garlic, a red pepper and a tin of tomatoes. Also maybe a stick of celery, carrot or a handful of mushrooms chopped and sweated with the onion to start with. I do the same sort of thing with my stews and curries. I add in a bit of whatever vegetable I have to hand. I use my slow cooker a lot and that means the vegetable cooks down nicely to become part of a delicious sauce. A couple of sweet potatoes added to anything like that are delicious.

The key to getting it done is to not see it as a chore or a big thing. Just grab a glass of orange juice with breakfast. Or a cheese or ham salad sandwich with lettuce, tomato and cucumber for lunch. Then snack on a banana. Throw lots of vegetable in your dinner with apple pie to follow. There, you’ve had your 10 portions without even realising.

Meet the people who eat 10 portions of fruit and vegetables a day

Do you eat 10 portions of fruit and vegetables a day?

Forget five-a-day, scientists have said getting 10 portions of fruit and vegetables is an even better way of lowering your chance of heart disease, stroke, cancer and premature death.

While a 200g portion is associated with a 16% reduced risk of heart disease, 800g (around 10 portions of fruit and veg) sees this risk reduced further to 24%. To put this in perspective, one banana is 101g. It means we should all be piling up platefuls of greens and eating plenty of apples, strawberries, bananas etc.

But, getting this much greenery is not always easy, especially if you are not vegan or vegetarian. We want to hear from those of you who manage it without quitting meat. How do you do it? What’s the impact? Do you have any advice for others who want to increase their veg and fruit intake? Share your stories with us.

Do you eat 10 portions of fruit and vegetables a day?

Forget five a day, eat 10 portions of fruit and veg to cut risk of early death

Five portions of fruit and veg a day is good for you, but 10 is much better and could prevent up to 7.8 million premature deaths worldwide every year, say scientists.

The findings of the study led by Imperial College London may dismay the two in three adults who struggle to manage three or four portions – perhaps some tomatoes in a sandwich at lunchtime, an apple and a few spoonfuls of peas at dinner.

All of that is good because a daily intake of even 200g, or two and a half standard 80g portions, is associated with a 16% reduced risk of heart disease, an 18% reduced risk of stroke, a 13% reduced risk of cardiovascular disease, 4% reduced risk of cancer and a 15% reduction in the risk of premature death.

But the study suggests we should be piling up platefuls of vegetables and raiding the fruit bowl every day if we want the best chance of avoiding chronic diseases or an early death.

“We wanted to investigate how much fruit and vegetables you need to eat to gain the maximum protection against disease, and premature death. Our results suggest that although five portions of fruit and vegetables is good, 10 a day is even better,” said Dr Dagfinn Aune, lead author of the research from the School of Public Health at Imperial.

Eating up to 800g of fruit and vegetables – equivalent to 10 portions and double the recommended amount in the UK – was associated with a 24% reduced risk of heart disease, a 33% reduced risk of stroke, a 28% reduced risk of cardiovascular disease, a 13% reduced risk of total cancer, and a 31% reduction in premature deaths.

And not all fruit and veg are created equal. Apples and pears, citrus fruits, salads and green leafy vegetables such as spinach, lettuce and chicory, and cruciferous vegetables such as broccoli, cabbage and cauliflower were found to be best at preventing heart disease and stroke.

To reduce the risk of cancer, however, the menu should include green vegetables, such as green beans; yellow and orange vegetables such as peppers and carrots; and cruciferous vegetables.

The researchers did not find any difference between the protective effects of cooked and raw fruit and vegetables.

“Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system,” said Aune. “This may be due to the complex network of nutrients they hold. For instance they contain many antioxidants, which may reduce DNA damage, and lead to a reduction in cancer risk.”

Compounds called glucosinolates in cruciferous vegetables, such as broccoli, activate enzymes that may help prevent cancer. Fruit and vegetables may also have a beneficial effect on the naturally occurring bacteria in our gut, he said.

Most people struggle to eat three or four portions a day, the study shows. Photograph: Simon Masters/Getty Images/Vetta

And it will not be possible to bottle the effects of fruit and vegetables or put them in a pill, he said. Forget the supplements. “Most likely it is the whole package of beneficial nutrients you obtain by eating fruits and vegetables that is crucial to health,” he said. “This is why it is important to eat whole plant foods to get the benefit, instead of taking antioxidant or vitamin supplements (which have not been shown to reduce disease risk).”

The analysis in the International Journal of Epidemiology pooled the results from 95 different studies involving a total of approximately 2 million people. They assessed up to 43,000 cases of heart disease, 47,000 cases of stroke, 81,000 cases of cardiovascular disease, 112,000 cancer cases and 94,000 deaths.

Aune said more research was needed, but “it is clear from this work that a high intake of fruit and vegetables hold tremendous health benefits, and we should try to increase their intake in our diet”.

Sarah Toule, from the World Cancer Research Fund, said: “This interesting research shows just how incredibly important vegetables and fruit are as part of a healthy diet. In fact, they’re essential for maintaining a healthy weight, which our own evidence has shown reduces the risk of 11 common cancers.

“People should aim to eat at least five portions of vegetables and fruit a day but the more the better. If people find this hard, why not start by adding an extra portion of fruit or veg a day to your lunch or try swapping one of your naughty snacks for a piece of fruit?”

Forget five a day, eat 10 portions of fruit and veg to cut risk of early death

Eat Quenepa Fruit To Fight Insomnia and Boost Brain Function in Minutes

Eat Quenepa Fruit To Fight Insomnia and Boost Brain Function in Minutes

5 Incredibly Beauty Benefits of Papaya Fruit

Papaya is one of the best fruits that serve many purposes. Papaya is a tropical fruit with a sweet taste. Papaya fruit has certain properties that can benefit your skin on the inside and outside. It has a lot of health benefits and other advantages for the skin and hair as well. Thanks to the active enzymes present in the fruit, it can make your skin flawless.

1. 
   

   Papaya Fruit Moisturizes Skin

   
   

If you have dry skin, papaya might be your way out of that. Papaya face pack can help to make your skin supple and soft. There are enzymes present in papaya. Not only can they help you to remove every traces of flaky and dry skin, but they can also hydrate it. A proper blend of a tablespoon of mashed papaya and a teaspoon of honey can do the magic. Apply the mixture to your face and rinse it after 10 minutes.

2. 
   

   Clears Pigmentation

   
   

Make papaya come to your rescue if you are struggling with uneven pigmentation. It can also help you get rid of ache that has left your skin with scars. There are skin lightening properties in papaya. They can help you to clear pigmentations and blemishes.

Other elements present in papaya are phytochemicals, enzymes, beta-carotene. They all help to promote fairness as well. The enzyme papain and alpha-hydroxy acids are forms of a powerful exfoliator. They are very active in dissolving dead skin cells and inactive proteins and dead skin cells.

This will as well make your skin softer and lighter. Apply a tablespoon of papaya juice using cotton balls on the affected area on your body, leave it for 15 minutes and then rinse using cold water.

3. 
   

   Reduces Wrinkles

   
   

Papaya has lots of natural alpha-hydroxy acids.It helps the skin look smoother, plumper and brighter.  Papaya fruit also has a low quality of sodium. This is why it does amazing work in hydrating the skin. It also helps to increase the suppleness and elasticity of the skin.

Papaya peel is also very helpful when it comes to reducing the signs of aging. According to some, this peel of papaya fruit is as effective as Retin-A. The peel has enzymes that are active in removing dead cells that are on the surface of the skin.

With this, the signs of aging such as age spots or wrinkles can be removed. You can also use the pulp of green papaya on the under-eye dark circles. It is a good way to get rid of it. It serves as a natural bleaching agent, and it can help you get rid of discoloration as well.

You can do it every day for faster result. All you need is to just rub the papaya peel on your face and rinse after 20 minutes with cold water.

4. 
   

   Use as a Sunscreen

   
   

You can use raw papaya on your body. If you cannot use raw papaya, you can use any moisturizer that has papaya, especially as the main ingredient. This can help you protect your skin from the bad effects of the sun.

5. 
   

   Gets Rid Of Eczema And Psoriasis

   
   

In the past, papaya has been used to heal scars, skin diseases and burns. It can cure skin impurities. The enzymes in papaya known as papain exfoliates dead skin cells. Mash it and apply it directly to the affected area on your body, it would help you prevent the area from itching you and redness. Taking a glass of papaya milk every day can also prevent skin diseases such as psoriasis and eczema.

Sources

Author Bio: Mike Dan is a freelance writer with great interest in Tech, Health, Sustainable Living, Travelling, and Home Improvement. He is a friend to Antonio Brad, the founder of Brad Reviews. Mike recently started Stand Up Paddle Boarding as a yoga practice.

5 Incredibly Beauty Benefits of Papaya Fruit

6 Reasons Why Dragon Fruit is a Good Idea for Your Dessert

6 Reasons Why Dragon Fruit is a Good Idea for Your Dessert

Incredibly Nutritious Fruit – Durian

“The King of Fruits”, the nickname for durian fruit, is not a coincidence. Durian fruit is incredibly nutritious in comparison with most other fruits. Growing in tropical parts of the world, this fruit can mainly be found in Indonesia, Thailand and Malaysia.

Taste

It has a rather distinguished flavor like no other tropical fruits we know. It tastes like garlic, caramel, cheese and almonds all together. It can be cooked or eaten fresh. The large seeds it has inside the flesh are edible, too. However, they need to be cooked, boiled or roasted.

Smell

Those who have tried it have certainly experienced the strong smell it has. There are people who adore this smell, however, there are people who think it’s disgusting. People who hate it describe it as a smell of onion, sewage and sulfur all together.  Therefore, the smell and taste are not for people who never tried it and are not familiar with similar flavors.

Benefits

An average size of durian fruit has about 26 grams of fat, 132 grams of carbohydrates, 9 grams of fiber and 4 grams of protein. It is also rich with vitamin C, manganese, vitamin B6, potassium and thiamine. It has a good amount of riboflavin, copper, folate magnesium and niacin. This fruit also has considerable amounts of powerful antioxidants like anthocyanins, carotenoids, polyphenols and falvonoids.

This fruit has been used in traditional medicine as a natural remedy for illnesses like high fever and various skin disorders. However, its medicinal properties are yet to be researched.

However, like any other fruit on the planet, this fruit can be used as prevention for reduction of cancer risk, due to its high content of antioxidants. It inhibits developing of cancer cells with its property to neutralize free radicals in the human body.

It is also considered to be great prevention from heart ailments by its property to reduce cholesterol levels. Being rich with vitamin C this is an excellent medicine for stroke prevention since it has the ability to lower the risk of hardening of the arteries. Because durain fruits have low glycemic index, they can be used for balancing sugar level in blood.

Risks

Although it has many beneficial properties for the human body, people who consume alcohol should be aware that durian contains sulfur-like compounds stop some enzymes from dissolving alcohol. This can be a reason for raised alcohol levels in blood, which leads to vomiting, nausea and increased heart rate.

Sources:

http://www.healthchecksystems.com/antioxid.htm

https://authoritynutrition.com/durian-fruit/

http://www.nutrition-and-you.com/durian-fruit.html

Incredibly Nutritious Fruit – Durian

Tesco to hand out free fruit to shoppers’ children

Tesco is promising to take some of the pain out of the weekly grocery shop for parents by offering free fruit for children to munch on.

The UK’s biggest supermarket tested the initiative in Scotland last year and will now offer a selection of apples, citrus fruit and bananas for parents to pick up at the start of their shopping trip in 800 UK stores. The retailer is facing fierce competition from fast-growing discounters Aldi and Lidl, and is looking for ways to win over shoppers.

The idea came from one of its checkout assistants, Maria Simpson, who works in a Lincolnshire store. She suggested that handing out free fruit to children would provide a healthy alternative to sweets – often a last resort for harassed parents.

Two years ago Tesco became the first major retailer to remove sweets and chocolates from its checkouts and in 2015 it announced all the children’s lunchbox-sized soft drinks it sells would have no added sugar. It expects to give away 1m pieces of fruit each month as part of the new healthy eating push.

“We are Britain’s biggest greengrocer, so we want to make it easier for parents to get their children eating more healthily,” said Tesco’s UK chief, Matt Davies. “As a dad, I know it can be tricky getting children to eat their fruit and vegetables, so we’re hoping this initiative will help create healthy eating habits that will stay with children as they grow up.”

Related: UK supermarket sales suffer worst fall for at least two years

The British Heart Foundation has welcomed the idea. Its chief executive, Simon Gillespie, said: “It’s a positive step towards improving children’s health throughout the UK and helps parents ensure their children get their five portions of fruit and vegetables every day.”

Tesco group chief executive Dave Lewis, a former Unilever executive, is trying to rehabilitate the company . He has encouraged staff to improve the service for shoppers under the slogan “every little help makes a big difference” with initiatives such as distributing unsold food to charities and tackling food waste.

Tesco to hand out free fruit to shoppers’ children

Can the humble fruit fly support produce a flourishing African scientific neighborhood?

African biomedical scientists encounter crucial issues – bad instruction, poorer infrastructure and scarce sources.

Associated: Larger Schooling in Africa: Our continent needs science, not support

This indicates most research is by way of epidemiological research or employing laboratory rats. Neither methodology deal with the cellular and molecular underlying physiological processes or diseases, or teach junior scientists how to carry out hypothesis-driven science.

As a outcome, the African study agenda is mostly set by properly-meant funders residing far away from the African actuality. Local researchers are most typically ignored, sometimes employed as a token in “collaborative” grants. People on ground have tiny to no decision-producing electrical power and the biggest element of the resources return to the west exactly where they originated.

We believe the Drosophila melanogaster (fruit flies) can empower the scientists of Africa to pursue their research interests. Drosophila transformed the scientific scene in Spain decades in the past, when limited assets referred to as for an affordable laboratory model.

A Drosophila researcher in Kampala. Photograph: Marta Vicente Crespo

Three Spanish researchers founded DrosAfrica to train a local community of researchers to use fruit flies to investigate biomedical concerns. This species of fly has been instrumental for developmental biology, genetics and biomedical analysis. The flies have played a role in identifying genes that relate to the immune program, cancer, Alzheimer’s and Parkinson’s illnesses and are an invaluable instrument in educating analysis, the scientific method and crucial contemplating.

In 2012, I moved to Uganda to set up a investigation lab at Kampala International University (KIU). Resources are scarce and recruiting competent staff is mission impossible. The lab is dusty and energy is erratic. Back then, very handful of knew of the existence of Drosophila, but now we have Nigerians, Kenyans and Ugandans discussing with this Spaniard how to check the prolonged-phrase effects of repeated publicity to some drugs utilizing flies.

In two workshops we have educated 27 individuals (17 Nigerians, three Kenyans, and four Ugandans). Our alumni are employing flies for their PhD tasks and leading budding investigation groups in Uganda and Nigeria. We have also established make contact with with other institutions and in 2016 we will run workshops at universities in Kenya and Nigeria.

Funders want the remedy for malaria but overlook to build capacity to allow African scientists to compete

Raising money for creating capability is a challenge. Funders want clean water for all, or the remedy for malaria, but neglect to create the capacity that will allow African scientists to compete for analysis money to fix Africa’s overall health problems. The couple of agencies that fund workshops give little amounts to partially cover bills. If we really do not cover travelling costs for participants, we will be constrained to the regional audience. Luckily, Kampala university has attracted an worldwide faculty to work with and our original efforts can broaden with the return residence of our alumni.

Two many years soon after the 1st workshop we have an established graduates who have accomplished large high quality study with their very own hands with out leaving the continent, and our alumni are instruction others. We want to do more workshops. We want to establish fly rooms all in excess of sub-Saharan Africa. The sources necessary to start off up a fly lab are small, but possible positive aspects are huge: deep information and profound discoveries. We consider that Drosophila can lead the consider-off of African biomedical study.

Marta Vicente-Crespo is a co-founder of DrosAfrica and director of the Institute of Biomedical Analysis at Kampala Worldwide University.

We are running a particular concentrate on the development of increased training in Africa. Do you have knowledge of the sector, or an informed stage of view on this subject? Speak to us on globaldevpros@theguardian.com with “higher training in Africa” in the subject line.

Join our community of development professionals and humanitarians. Follow@GuardianGDP on Twitter.

Can the humble fruit fly support produce a flourishing African scientific neighborhood?

Fruit juice and cereals push youngsters over sugar limits

For ladies below 10, 28 per cent of added sugar came from drinks, such as 12 per cent from fruit juice, according to the National Diet plan and Nutrition Survey, which covers the 4 many years from 2008 to 2012.

As young children received older, the proportions rose nonetheless more, to 42 per cent for boys, and 38 per cent for girls, the figures show, with soft drinks responsible for most of the added sugar.

Public health officials stated young children ought to be allowed fruit juice – but that it ought to be limited to a single drink per day, with a meal.

Overall health campaigners explained a lot of parents did not realise how much sugar is contained in fruit jucies and soft drinks and referred to as for clearer labelling on goods to tackle Britain’s obesity timebomb.

Nutritionist Kawther Hashem from Action on Sugar stated, “The large amount of sugar additional to foods and drink products which includes fruit juice, soft drinks and breakfast cereals offers us calories with no nutritional value.”

“The government must stop acting in the greatest interests of the food and drink industry rather than men and women, and take action on sugar now.”

The report mentioned cereals and cereal items have been the 2nd main contributor to sugar in children’s diets.

The class – covering breakfast cereals and bars, as effectively as biscuits and cakes – was responsible for all around a single quarter of daily added sugars, the report identified.

The nationwide survey, based on in-depth study involving 1,000 people a 12 months, discovered minor alter in Britain’s consuming habits, with most folks failing to meet any of the nationwide tips on a healthful diet program.

All age groups exceeded suggestions that average saturated body fat consumption must not exceeed 11 per cent of foods energy, with an typical of twelve.6 per cent for grownups.

Salt intake was one.2g a day greater than the suggested greatest everyday restrict of 6g/day.

Typical salt consumption in kids aged four to 18 years also exceeded recommendations for every age group except for children aged seven to ten many years.

In spite of considerably publicised guidelines advising the public to consume 5-a-day fruit and veg, on common, children are consuming far much less, the analysis identified.

Just 10 per cent of boys and 7 per cent of girls aged amongst 11 to 18 met the suggestions. On average boys had 3 portions a day, although girls had two.7 portions, the statistics show.

Grownups fared better.

Individuals aged 19 to 64 many years consumed an average of 4.1 portions per day whilst older grownups are consuming the most fruit and greens, the information displays, with an common of 4.six portions a day amid grownups aged 65 and above.

Dr Alison Tedstone, chief nutritionist at Public Overall health England, stated: “The new NDNS information highlights that kids are consuming also several sugary drinks. The greatest drinks for school-aged kids are water and reduced fat milk. Fruit juice is also a excellent decision as it can be incorporated as one particular of your 5 portions of fruit and veggies per day. Nevertheless it must only be drunk when a day and with a meal due to the fact it can be higher in sugar and can cause tooth decay.”

She said the information covering four years showed little alter over the time period.

Dr Tedstone said: “The findings, from the 4 years covered by the survey, confirm that eating routines do not modify quickly. It is clear that we all need to function with each other to support individuals boost their diet programs.”

Fruit juice and cereals push youngsters over sugar limits

Health Q&A: Cutting out fruit on a minimal sugar diet regime

I have cut out chocolate, cake, biscuits and pastries from my diet regime to reduce my consumption of sugar. I really feel wonderful, but need to I also be keeping away from fruit as properly for it to have any correct impact? I am loth to, since I feel the positive aspects (vitamins, fibre and so forth) outweigh the negatives, but am I wrong?

Congratulations on getting rid of all these empty carbs, and it’s excellent to hear that you feel so very good as a result. No, you do not need to lower out all fruit – you are right, fruit and specially berries provide us with fantastic vitamins and phytonutrients. And apples are the original superfoods, packed complete of fibre and antioxidants. But maintain bananas to a minimal because they do not give us a lot except sugar.

The dietary therapist Melanie Brown

Research demonstrates that it is greater to consume more greens than fruit simply because the sugar (fructose) in fruit can truly make you hungrier and pack on “bad” belly body fat. But you are appropriate not to steer clear of it altogether, as it contains micronutrients this kind of as vitamin C, beta-carotene, overall health-promoting plant chemical compounds and fibre. Eat no a lot more than 15g of fructose per day (the internet will tell you how a lot is in particular fruits) and avoid fruit juice, and tinned and dried fruit.

The GP Rupal Shah

For most men and women, the advantages of consuming fruit outweigh any disadvantages posed by its sugar articles. The official recommendation is to consume at least five portions of fruit and vegetables a day, but proof suggests that consuming more than this may decrease mortality. Greens might be more protective than fruit, and in Australia people are encouraged to adopt a “5 + 2” strategy – that is, five portions of vegetables and two of fruit every single day.

Often consult a medical practitioner if your signs and symptoms persist. Send your wellness concerns, for publication only, to stellahealth@telegraph.co.united kingdom

Health Q&A: Cutting out fruit on a minimal sugar diet regime

Health Q&A: cutting out fruit on a lower sugar diet

I have minimize out chocolate, cake, biscuits and pastries from my diet regime to reduce my consumption of sugar. I come to feel great, but need to I also be staying away from fruit as well for it to have any proper result? I am loth to, because I truly feel the positive aspects (vitamins, fibre and so forth) outweigh the negatives, but am I incorrect?

Congratulations on acquiring rid of all these empty carbs, and it is fantastic to hear that you feel so good as a outcome. No, you do not want to cut out all fruit – you are proper, fruit and specifically berries supply us with wonderful vitamins and phytonutrients. And apples are the unique superfoods, packed full of fibre and antioxidants. But keep bananas to a minimal simply because they don’t give us much except sugar.

The nutritional therapist Melanie Brown

Study displays that it is far better to consume a lot more vegetables than fruit since the sugar (fructose) in fruit can actually make you hungrier and pack on “bad” belly body fat. But you are appropriate not to steer clear of it altogether, as it includes micronutrients such as vitamin C, beta-carotene, wellness-selling plant chemical substances and fibre. Consume no more than 15g of fructose per day (the world wide web will tell you how much is in specific fruits) and stay away from fruit juice, and tinned and dried fruit.

The GP Rupal Shah

For most individuals, the advantages of eating fruit outweigh any down sides posed by its sugar articles. The official recommendation is to eat at least 5 portions of fruit and vegetables a day, but evidence suggests that consuming a lot more than this might lessen mortality. Veggies could be more protective than fruit, and in Australia men and women are encouraged to adopt a “5 + 2” method – that is, five portions of greens and two of fruit every single day.

Constantly seek advice from a health-related practitioner if your signs persist. Send your wellness questions, for publication only, to stellahealth@telegraph.co.uk

Health Q&A: cutting out fruit on a lower sugar diet

Lifestyle coach: should we eat 7 fruit and veg portions a day?

Studies of this variety can’t demonstrate any causal relationships and there are often potential confounding variables that are not accounted for, including other elements of diet plan and life style. So the main message from the review is to make positive we are consuming loads of fruit and veg. If you want to aim for 7-a-day that is fantastic, as it may give you extra advantage, but most folks nevertheless have a way to go before they attain the 5-a-day target. Close to two-thirds of adults in England don’t eat five-a-day and a third of 35 to 44-yr-olds eat less than 1 portion a day.

In terms of the varieties, there isn’t good enough proof that any a single certain fruit or veg delivers greater benefit but selection is absolutely essential. It offers you not only a wider range of nutrients but also publicity to a huge variety of plant bioactives with possibly distinct well being positive aspects.

Fruit naturally is made up of sugar in the form of fructose. For example, raspberries have around 4.6g of sugar per 100g, apples ten.8g/100g and 100ml of unsweetened orange juice consists of about 9g of sugars. This will naturally impact their calorie content. But the variety of sugar that numerous of us want to cut back on is non-milk extrinsic sugars (or free sugars) rather than naturally taking place sugars.

Fruit juices are, however, included in the definition of non-milk extrinsic sugars as the sugar has been launched from the cellular construction of the fruit. So fruit juice need to be stored to mealtimes to safeguard teeth and only counts in the direction of one of your 5-a-day.

Exactly where attainable, it is greatest to consume the complete fruit or vegetable as this offers all the fibre.

Q: 3 months ago I suffered a steady compression fracture of the T12/L1 vertebrae. My specialist is pleased with my progress and I have had hydrotherapy and acupuncture. I am nevertheless in soreness and my lumbar spine feels very rigid. Could you suggest any gentle spinal exercise to loosen up the spine in this location?

A: Dr Dan Rutherford writes

The bony structure within each and every vertebra is like a honeycomb, which provides excellent power for minimum weight. A compression fracture leads to the meshwork to crumple, but when secure the bones keep in their new place until finally they fuse together yet again.

At 3 months, healing will still have a tiny bit to go so some of your pains may reflect the healing method that is even now taking area. Additionally, it’s normal for the effective muscles of the spine to go into spasm around the injury and this will have a lot to do with your stiffness. In addition to Tony’s suggestions, below, you may uncover it beneficial to take a standard lower dose of a basic painkiller like paracetamol, as by dampening the pain you can aid stop the spasm. The spine is remarkably excellent at healing up as well as adapting to injury and you will find with time that you get back your mobility.

In a young man or woman a compression fracture of a vertebra is generally the result of damage, but in older folks it can come about spontaneously as a end result of osteoporosis. Dependent on your age group, therefore, it could be essential to find out if you could be susceptible to this happening once again, and if so whether you need remedy to help enhance your bone power.

A: Tony Gallagher writes

It is very good that you are making progress but a shame you are nevertheless in discomfort. Doing workouts is essential to pace up your recovery.

I would recommend you try the following spinal mobility exercise routines, which must be performed slowly, rhythmically and inside of your limits. In combination, these workout routines aim to arch your spine gently up and down, to twist your spine gently in a rotated method, to elongate it gently and to move it laterally. If any discomfort occurs, it is best to quit quickly.

The starting stage for all 5 of these exercise routines, known as “Klapps crawls”, is on all fours. Your hands should be positioned shoulder-width apart, your knees apart and your arms and thighs ought to be vertical.

Very first, arch the back like a cat, even though looking down at the floor. Then reduce the abdomen although searching up at the ceiling. Repeat 3 times if it is cozy. Following, from the all-fours beginning position, gradually stroll your hands all around to the proper. Quit. Raise your left hand off the floor and reach beneath the body as far as attainable to the right. On the return, gently swing the arm out to the side and up as far as achievable. Repeat on the other side. Do this twice on every single side. It is excellent for lateral spine mobility.

The third exercising entails, from the starting place, drawing alternate knees to their opposite elbow. Then, stretch a single arm out in front even though, at the very same time, stretching the opposite leg out behind. Repeat 3 occasions on each and every arm and leg.

The subsequent exercising entails swinging the buttocks from side to side although in the starting position. This is specifically powerful for the coccyx location. Repeat 5 occasions.

Last but not least, from the starting place, sit back on your heels. Gradually transfer your excess weight forward even though trying to keep your nose near to the floor. Once you attain your hands, push up, straightening your arms. Return to the starting position. Repeat twice.

Don’t forget all these workouts must be carried out smoothly and slowly inside your limits. They are greatest accomplished when you are in a warm surroundings and you are warm yourself.

If feasible, carry on your hydrotherapy – swimming-sort action will place minor strain on your joints given that the water will support your bodyweight and support to strengthen those surrounding muscles that have turn into weak. Great luck with it all.

Q: Would you recommend laser therapy instead of traditional surgical treatment for cataract elimination, and if so, what are the advantages?

A: Dr Dan Rutherford writes

This is a new strategy to remove the cloudy lens of the eye that is the result in of a cataract.

The first final results are favourable, but I feel it is honest to say that, as a remedy, this is anything that is still getting evaluated.

I’m afraid I have not yet had any patients who have had this particular method completed so I are not able to relate any direct experience. I would advise you to get a appear at the following NHS webpage for a assessment: nhs.united kingdom/information/2010/11November/Pages/lasers-utilized-to-deal with-cataracts.aspx.

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