To understand different types of cholesterol, it is very important to first understand what cholesterol is and what its role is in our body.

What is cholesterol?

Cholesterol is universally present in all eukaryotic cells, in their plasma membrane. It is a fat-like substance which is present in the bloodstream and is also present in body organs. There are various types of cholesterol, but generally it is mentioned as total serum cholesterol, which signifies the total amount of cholesterol present in the serum. 

Cholesterol is present in tissues and in plasma, either as free cholesterol or as combined with a long chain fatty acid, this form is a storage form. If we talk about transportation of cholesterol in the body, it is transported via plasma. It enters the bloodstream, and as mentioned is present in 2 forms in the plasma. Both of these forms, i.e Free or combined, are transported in lipoprotein. Lipoproteins are the substances which are made up of fat and proteins, that carry cholesterol through the bloodstream. There are two main types of lipoproteins- high-density lipoprotein (HDL), also known as ‘good cholesterol’ and low-density lipoprotein (LDL), also known as ‘bad cholesterol’. We will discuss these further, later in the article. 

Facts about Cholesterol:

Do you know that cholesterol is an amphiphilic lipid? Well, it contains both hydrophilic and hydrophobic parts in it. Furthermore, this nature of cholesterol makes it an essential structural element of cell membranes. It also forms the outer layer of plasma lipoproteins. 

Now, you think that how exactly is cholesterol synthesised in our body? Well, it is synthesised in many tissues present in our body, from acetyl Co-A. Acetyl Co-A is the precursor of not only cholesterol but also many other steroids in our body. 

Sources of different types of cholesterol:

We just got to know that cholesterol can be synthesised in our body, and the process is the same for animals as well. Cholesterol is present in all eukaryotic cells and therefore, it is the result of animal metabolism. It occurs in food sources of animal origin such as egg yolk, meat and liver. 

Before discussing different types of cholesterol, let’s first try to understand what role does cholesterol play in our body:

Functions of different types of cholesterol:

• The main function of cholesterol is to maintain the integrity of the cell membrane.
• It also serves as the precursor for the synthesis of many substances that are important for human survival such as vitamin D, steroid hormones.
• One of the most important roles of cholesterol is that it helps in the production of bile salts in the liver. 

Different types of cholesterol:

Lipids are bound to proteins as lipoproteins for transportation in the blood. The lipids consist of total cholesterol, LDL and HDL cholesterol levels, and triglycerides. 

Cholesterol

Total blood (or serum) cholesterol

Two main types of lipoproteins carry cholesterol to and from cells. One is low-density lipoprotein or LDL and the other is high-density lipoprotein or HDL. 

HDL cholesterol

HDL, also known as good cholesterol, acts as scavenger or a hunter or a collector, carrying LDL cholesterol away from the arteries and back to the liver for disposal. This is one of the main reasons why high density lipoprotein cholesterol is k/as good cholesterol. Moreover, a healthy HDL cholesterol level may protect against heart disease and stroke. 

Why is HDL cholesterol considered to be heart healthy?

You must have come across many statements claiming that HDL cholesterol is good cholesterol and is also heart healthy. It is actually true. The mechanism behind this is that LDL tends to flow to arteries and it tends to collect over there, forming a clog. Through the time, debris, fat cells, platelets along with LDL cholesterol accumulate in the arteries. This accumulation makes arteries narrow and it becomes difficult for the blood to flow through the artery. Over time, this accumulation may completely block the passage, making it impossible for the blood to flow. This whole condition is known as atherosclerosis.

If the artery is blocked, the blood won’t be able to reach the part of the body, which that particular artery is catering to. In such conditions, the cells, or the part of the body to which blood is not able to reach, becomes deprived of oxygen and stops functioning, resulting in the death of the cell or the part of the body. 

Now, to make it easier to understand, HDL helps in preventing the accumulation of the LDL, debris, platelets etc in the arteries. By doing so, HDL prevents atherosclerosis and promotes heart health. 

According to a cohort study, it is estimated that the annual number of deaths from CVDs (Cardiovascular diseases) in India is projected to rise from 2.26 million (1990) to 4.77 million (2020). This shows just double numbers. Heart disease is escalating in India and it is the need of the hour to focus on how to prevent and treat heart diseases.

Talking about HDL, low levels of HDL cholesterol increases the risk of heart disease. People with high blood triglycerides usually also have lower HDL cholesterol. 

Factors that can affect HDL cholesterol are: genetics, type 2 diabetes, smoking, being overweight and being sedentary negatively affects HDL cholesterol levels in serum.

It is observed that women tend to have higher levels of HDL cholesterol than men.

LDL cholesterol

LDL cholesterol is also k/as bad cholesterol, as it contributes to fatty build-ups in arteries causing atherosclerosis. As discussed above, this raises the risk for heart attack, stroke and peripheral artery disease. A low LDL level is considered to be good for heart health. 

What can cause high levels of LDL cholesterol in the body?

Well, firstly, a diet rich in saturated fats and trans fat is unhealthy because it tends to raise LDL cholesterol. A low level of HDL cholesterol also raises LDL cholesterol in our body. 

Classification of LDL, HDL, Total cholesterol (mg/dl), according to ATP III (Adult Treatment Panel) Classification

LDL Cholesterol
<100	Optimal
100-129	Above optimal
130-159	Borderline high
160-189	High
More than equal to 190	Very high
Total Cholesterol
<200	Desirable
200-239	Borderline high
More than equal to 240	High
HDL Cholesterol
<40	Low
More than equal to 60	High

How we can really increase good cholesterol and reduce bad cholesterol in our body.

The most efficient way to increase good cholesterol and reduce bad cholesterol is through diet. Your food choices say a lot about your body. If you learn to choose what is best for you, then you can govern your health to a certain level.

But diet alone may not provide you with the results that you aim for, you need to get moving, start staying active, and boost your physical fitness. Diet and exercise can really help you to reduce your bad cholesterol and even it reduces your risk of CVDs. 

Understand better about how to prevent heart disease with a detailed step guide!

Lifestyle modification is the key to lead a healthy life. But how can you really modify your lifestyle? 

Well, 1) try to be more fit

2) Practice mindful eating

3) Stop smoking 

4) Drink alcohol in moderation

5) Practice meditation

6) Lose excess weight

Let’s now further understand how can we really increase good cholesterol and reduce bad cholesterol

Diet:

Many studies have shown that a Mediterranean diet with high servings of fruits and vegetables and consumption of low fat milk and milk products, can really aid in reducing bad cholesterol in your body. 

What changes do you need to make in your diet?

• Consume around 5-6 servings of fruits and vegetables daily
• Consume low fat milk and milk products, such as buttermilk, fat-free milk etc.
• Make sure to reduce the intake of saturated fats and completely avoid trans fat.
• Include sources of healthy fats in your diet such as MUFA (mono-unsaturated fatty acids) and PUFA (poly-unsaturated fatty acids). Examples of MUFA and PUFA include rice bran oil, olive oil, sunflower oil, safflower oil, soybean oil, etc. 
• Include a serving of nuts in your diet such as 4 almonds, 1 walnut, etc.
• Consume whole grains as compared to refined grains.
• In the similar manner, make sure to consume whole cereals such as wheat, millets, rice, as compared to refined cereals such as refined wheat flour. 

There is generally a controversy about whether to consume eggs if you have high cholesterol.

So, are eggs good or bad for your cholesterol?

Many studies have shown that the cholesterol in eggs does not tend to increase or raise the serum cholesterol. In Fact eggs can be eaten as a part of a healthy diet that is rich in fibre and low in saturated fats. Eggs do not increase the risk of dyslipidemia. 

The fats that you should focus on are saturated fats. Furthermore, the sources of saturated fats include ghee, butter, coconut oil, etc. Moreover, if you have a deranged lipid profile, make sure to limit your intake of saturated fats and avoid trans fats.

Therefore, it is very important to focus on what kind of fats you are consuming in your daily life. 

Some tips to choose good fats:

• Use more and more PUFA and MUFA sources in your diet.
• Avoid processed foods and foods high in fats, sugar and salt, such as biscuits, cookies, chips, pickles etc.
• Always read the food labels for the amount of saturated fat and for trans fat. If you make reading labels a habit, you’ll always be able to make a wise food choice while doing grocery shopping.
• Use a non-stick pan and utensils to prepare food, so that the amount of oil/fat used to prepare a meal is minimum.
• Use combinations of oils while cooking.

Exercise:

It is very important to get moving. Exercise can not only reduce bad cholesterol, also may aid in raising HDL cholesterol. A moderate intensity of physical activity for about 30-40 minutes for 5-6 days a week can really help you reduce your LDL cholesterol. 

What kind of exercises can you opt for?

• Go for a brisk walk
• Opt for running, jogging, or cycling.
• You can do aerobic or cardiovascular exercises. 
• If suited, you can do resistance training as well. 

Make sure to give your body a recovery period after workout. 

Quit smoking

It is observed that by quitting smoking you can reduce the bad cholesterol in your bloodstream and improve HDL cholesterol.

Studies show that smoking can make LDL or as you say bad cholesterol, a bit stickier. Which makes LDL stick to the artery wall and make the build-up known as plaque. This plaque further leads to atherosclerosis. 

On the other hand, quitting smoking can increase HDL cholesterol which further reduces LDL cholesterol. 

So, take a wise step, and quit smoking for good heart health.

Losing extra weight

You might wonder what is the relationship between cholesterol and weight? Well, weight does have a significant effect on cholesterol. Losing weight can help you reduce cholesterol. According to the American Heart Association, high cholesterol can affect people with any weight. But being overweight or obese adds extra burden, as it further increases the LDL cholesterol and decreases HDL cholesterol.

Do you know that, Every 5 kgs you are overweight, causes your body to produce as much as an additional of 10 milligrams of cholesterol per day. 

Source: https://www.webmd.com/cholesterol-management/cholesterol-and-weight#:~:text=Every%2010%20pounds%20you’re,of%20heart%20disease%20and%20diabetes.

Apart from these lifestyle changes, if you suffer from hypercholesterolemia, medications can help you as well. But these medications must be taken under the consultation of your doctor. 

Bottom line:

Though we need cholesterol to perform certain important functions in our body, excess of cholesterol is harmful for our heart health. LDL cholesterol causes build-up of plaque in our arteries leading to atherosclerosis. Moreover, the effect of high cholesterol is not limited to this, you may suffer from other cardiovascular diseases and manifestations of CVDs. 

Make sure to keep a balance between HDL and LDL cholesterol to promote heart health. 

Also, if you have a deranged lipid profile, you should always consult a doctor before following any kind of diet or before taking any kind of drugs and supplementation. 

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What is DASH diet?

The DASH diet stands for the ”Dietary Approaches to Stop Hypertension”. It is used for the prevention and controlling of hypertension. It can also help in lowering of high blood pressure, cholesterol and other fats in your blood.

Moreover, this diet is low in sodium i.e. salt and rich in nutrients such as vitamins and minerals.

Goals of DASH diet:

• To lower blood pressure level and maintain it at desirable level.
• To control sodium intake to manage hypertension in sodium sensitive persons.
• Control of body weight at desirable level.
• To prevent long term complications of hypertension.

How DASH diet came into effect?

DASH was first introduced at a meeting of the American Heart Association in 1996. And later published in the New England Journal of Medicine in 1997.

Firstly, the DASH trial randomly assigned 456 people to different diets to test the effects of dietary patterns on lowering blood pressure. It was inferred that eating a diet with many different foods groups would show a greater effect on blood pressure than eating single nutrients, such as found in supplements or in a limited diet.

Three diets were tested:

1) a control diet, or a standard American diet.

2) a fruits and vegetables diet, similar to the control diet but providing more fruits and vegetables and less snacks and sweets.

3) a combination diet rich in fruits, vegetables, nuts, and low-fat dairy foods with reduced amounts of saturated fat, total fat, and cholesterol.

The last two diets were richer in nutrients associated with lower blood pressure, such as potassium, magnesium, calcium, fiber, and protein. All three diets provided about 3000 mg sodium, which is more than the recommended amount from the Dietary Guidelines for Americans. But less than the average sodium intake for Americans.

Despite no weight changes, the combination diet reduced blood pressure more than the other two diets. Those with hypertension showed greater decreases in blood pressure than those without hypertension. The reduction of blood pressure in the DASH combination diet was comparable to that of people on medication for stage 1 hypertension.

(Source: nutritionsource/healthy-weight/diet-reviews/dash-diet/)

DASH diet:

DASH diet emphasizes increase in low fat dairy and its products, fruit and vegetables consumption. And also reduction in fats, sweets, and red meat consumption.

It focuses on:

• dietary patterns, rather than single nutrients.
• foods that are rich in antioxidants.

Table: Number of DASH diet servings for different energy levels

Grains:

For grains, focus should be more on whole grains like whole wheat bread/chapati, oats. And millets such as jowar chapati, bajra, ragi or rice. In other words, choose whole grains over refined grains as they have more fibre and nutrients.

Vegetables:

Vegetables such as tomatoes, carrots, broccoli, green beans, green leafy, peas and sweet potatoes are a great sources of fibre, vitamins, and minerals such as potassium and magnesium. Moreover, in aspect of serving, 1 serving equals to 1 cup of raw leafy green vegetables.

Fruits:

Seasonal fruit options are always the best to choose from. These fruits are low in fat, cholesterol. And high in fibre, potassium, and magnesium, and vitamins. So, they are the obvious choice when it comes to following a healthier DASH diet.

Dairy:

When choosing dairy products as a part of DASH diet, always make sure to opt for the fat-free or low fat such as skimmed or toned milk and its products. Dairy products are rich in calcium, Vitamin D, and protein, thus adding them to your diet can be a very healthy choice.

Lean meat, poultry, and fish:

Meat is a great source of Vitamin B such as thiamine, riboflavin, niacin, vitamin B6 and vitamin B12. And also rich in protein, iron and zinc. Further, the healthiest way to consume meat, poultry or fish is to bake, grill or roast instead of frying in oil.

Nuts, seeds and legumes:

This food group is high in magnesium, potassium as well as fibre and phytochemicals. These nutrients can help to protect against certain types of cancers and cardiovascular disease.  Some examples are almonds, sunflower seeds, kidney beans, peas or masoor dal.

The important thing to remember is that nuts contain healthy fats such as MUFA and omega-3 fatty acids. A good way to include them in your diet is to add them to salads or breakfast.

Fats and oils:

The DASH diet aims to limit the total fat consumption per day by focusing on healthier fat such as MUFA and PUFA. It is important to include fats in your diet because they help to absorb important vitamins and boost your body’s immune system.

According to the DASH diet, you should limit your intake saturated fat such as butter, cheese, whole milk and cream in your diet. It also recommends to completely avoid trans fats found in processed foods and fried items.

Sweets/Sugar:

In DASH diet, you don’t have to eliminate your sweets or sugar entirely. However, you can limit the intake of them. It is also alright to use artificial sweeteners, but consumption should be in moderation.

Researches that shows the effectiveness of DASH diet:

In a study conducted by the Lawrence J. et al. and published in The New England Journal of Medicine, they enrolled about 459 adults with systolic blood pressures of less than 160 mm Hg and diastolic blood pressures of 80 to 95 mm Hg. These subjects were not on anti-hypertensive medications. For three weeks, the subjects were fed a control diet that was low in fruits, vegetables, and dairy products, with a fat content typical of the average diet in the United States. They were then randomly assigned to receive for eight weeks, a combination diet rich in fruits, vegetables, and low-fat dairy products and with reduced saturated and total fat. Sodium intake and body weight were maintained at constant levels.

The systolic and diastolic blood pressures were 131.3±10.8 mm Hg and 84.7±4.7 mm Hg respectively. The combination diet reduced systolic and diastolic blood pressure by 5.5 and 3.0 mm Hg more, respectively, than the control diet. Among the 133 subjects with hypertension (systolic pressure >140 mm Hg; diastolic pressure >90 mm Hg; or both), the combination diet reduced systolic and diastolic blood pressure by 11.4 and 5.5 mm Hg more, respectively than the control diet; among the 326 subjects without hypertension, the corresponding reductions were 3.5 mm Hg and 2.1 mm.

Few tips that will be helpful in following DASH Diet:

Getting started:

• When you think of starting with DASH diet, always keep in mind not to make changes all at once. But to change your eating habits gradually.
• It will be easier for you to add vegetables in form of a salad such as adding cucumber, onion, lettuce, carrots, or tomatoes in your lunch and dinner. In other words, try to make your meal plate as colorful as possible by adding different vegetables and fruits.
• If you don’t eat fruit daily or have juice only at breakfast, add a serving of whole fruit to your meals or have it as a snack.
• Gradually, increase your use of fat-free and low-fat milk and milk products to three servings a day. For example, drink milk with lunch or dinner to reduce your intake of saturated fat, total fat, cholesterol and calories.
• Read the Nutrition Facts label on oils and salad dressings to choose those lowest in saturated fat and trans fat.

Treat meat as a part of meal, not the sole focus:

• Limit lean meats such as fish, skinless poultry to 3-6 ounces a day i.e. 1-2 servings in a day.
• If you eat large portions of meats then you should cut them back slowly.
• Increase servings of vegetables, brown rice, whole wheat pasta, and cooked dry beans in meals which have less meat and more vegetables, grains, and dry beans.

Use foods low in saturated fat, trans fat, cholesterol, sodium, sugar:

• Fresh fruits require little or no preparation. Dried fruits are also a good choice to carry with you or to have ready in the car.
• Choose healthy snacks such as makhana, murmura, dried fruits, unsalted popcorn, seeds and nuts but mind the portions as these snacks are high in calories.
• For dessert, choose healthier options such as fresh fruit or low-fat yogurt instead of sweets such as cakes, rasgulla, burfi, pasteries, etc.

Frequency of meals:

• Frequency of meals (5-6 times), quality of meal and portion size is the key to healthier you. It has been seen that eating 5–6 small meals per day prevent your metabolism from slowing down. And it results in fat burning thus reducing your weight.

Why alcohol consumption in moderation?

• Alcohol consumption should be in moderation. Drinking too much alcohol can raise blood pressure to unhealthy levels. Having more than three drinks at a time can temporarily raise your blood pressure and repeated drinking can lead to long-term complications.

Why smoking cessation is advised?

• Smoking can cause an acute increase in blood pressure and heart rate. Nicotine found in cigarettes raises your blood pressure and heart rate. It also narrows your arteries and hardens their walls, and makes your blood more likely to clot. It stresses your heart and may cause a heart attack or stroke.

How can you control your Salt intake in DASH diet?

Take salt bottle off the table:

• As keeping salt bottle or shaker on the dining table may tempt you to add it to your meals thus removing it off the table may help you in that aspect.
• Furthermore, eating too much salt can result in water retention in our body which in turn can increase blood volume. As blood volume increases, the pressure on our blood vessels begins to increase and our heart needs to work harder to move blood around our body.
• Over time this extra strain can lead to stiffening of blood vessels and increases the risk of high blood pressure and heart disease.

Use of herbs and spices, lemon or vinegar:

• You can flavor your food with herbs and spices and also lemon or vinegar instead of salt. This will decrease the usage of salt consumption thereby keeping your blood pressure in normal range.

Reading food labels:

• Always read the food labels for sodium content before buying them. Also, choose foods that contain less than 5% for the daily value of sodium.

Avoid canned and frozen foods:

• Avoid canned and frozen foods as they are often high in salt.

Limit or avoid foods and condiments:

• Limit foods and condiments that have a lot of salt, such as pickles, olives, cured meats, ketchup, soy sauce, mustard, and barbeque sauce.

Dining out:

• When you are dining out, you can make requests that food should be made with no added salt or MSG.
• Do not include condiments such as the pickles, sauces, etc.

DASH diet meal plan:

Early morning:

• Lukewarm lemon water-1 glass
• Almnds-4+walnut-1 (Overnight soaked)

Breakfast:

• Tea-1 cup/Skimmed milk-1 glass
• Paneer vegetable poha-1 pc/Paneer poha-1 katori

Mid-morning:

• Seasonal fruit-1 pc/ Fruit chaat-1 katori

Lunch:

• Chapati-2/Rice-1 katori
• Gobhi matar sabzi-1 katori
• Moong dal-1/2 katori
• Curd-1 katori
• Salad-1 plate

Mid-evening:

• Green tea-1 cup
• Roasted makhana-handful

Dinner:

• Sprouted moong + paneer salad loaded with vegetables-1 bowl/Chicken breast salad with veggies-1 bowl
• Soup of choice-1 bowl/Buttermilk-1 glass

Bottom line:

The DASH eating plan is an example of a healthy eating plan. It as a plan that not only meets your nutritional needs but can accommodate varied types of cuisines and special needs.

The foods that you eat can affect your blood pressure, both positively and negatively. For example, foods high in salt, sugar, and saturated or trans fats can increase blood pressure and damage your heart health. But by limiting these foods and replacing them with DASH diet, you can keep your blood pressure at a healthy level.

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Water fasting is a type of fast in which there is an absolute cessation of food consumption while consuming water only throughout the day. It can last for 24-72 hours at maximum and water fasting beyond this should require medical supervision. 

This type of fasting is believed to improve health and can help motivate a healthy diet and lifestyle changes. It has been shown through ancient to modern researches that this type of intervention can stimulate physiological effects that are potentially favorable to health. These include enhanced ketogenesis, modulated hormone activity, reduced inflammation and oxidative stress symptoms. Also includes lipolysis, autophagy, and improved physical and emotional well-being. 

Looking for detox drinks to loose weight then check this out. 14 most famous and effective Detox drinks

History of water fasting:

The origin of water fasting for health dates back the development of the present forms of animal life. The first records of human fasting for the remedy of disease go back to the ancient civilizations of Greece and the Middle East. ​The ancient Greeks were great believers in fasting.  

In the past, Socrates (philosophers) fasted for 10 days at a time to attain mental and physical efficiency. Many ancient people used water fasting as a source of treating many types of diseases.

For instance, the ancient Egyptians treated syphilis with fasting cures. And, the great Greek physician, Hippocrates, prescribed fasting during critical periods of disease. Asclepiades and Thessalus employed fasting; Celsus used it in the treatment of jaundice and epilepsy, and the Arab physician, Avicenna, prescribed fasting for three to five weeks at a time.

In Germany, Dr. Adolph Mayer asserted that “fasting is the most efficient means of correcting any disease,” and Dr. Moeller wrote that “fasting is the only natural evolutionary method whereby through a systemic cleansing you can restore yourself by degrees to physiologic normality.”

History thus shows considerable evidence of scientific and clinical work done to determine the effects of fasting. The therapeutic measure of water fasting is not a new idea and has been recognized and studied by brilliant minds for centuries.

What things to keep in mind while preparing for water fasting?

Before anyone wants to try their hands at water wasting, it’s a good idea to learn more about the dangers and risks associated with water fasting. This is more important for those people who are suffering from Diabetes, Kidney disease, Pregnant and/or breastfeeding, Eating disorders.

Here are steps you need to take to safely practice water fasting for weight loss or better overall health.

1. Prepare your body:

For water fasting, it is really important that you prepare your body well. Especially if you have never fasted before in your life. The best way to prepare is to start reducing your meal portion sizes, or you could try replacing a meal with water. You can keep doing this for a few days to see how well your body is adapting the water fast.

2. Stick to 24–72 hours only:

You should only stick to 24-72 hours of water fasting without any medical supervision. More than 72 hours can be dangerous to your health. 

3. Best to try it during your weekend or day off:

Water fasting is not for everyone as it may cause weakness and dizziness in some people. It is best to try water fasting on your weekend or day off especially if your job requires a lot of physical and mental effort. 

4. Resist eating a big meal just after your fasting:

It is normal that you will be famished by the end of your water fast and will feel the urge to consume a large meal. But you should resist the urge to do that just after your fast as it may cause some adverse effects such as bloating or other digestive problems. Instead of doing that, you can opt to break your fast with a light meal. And best to increase the portion size gradually throughout the day.

What can you eat while water fasting?

You can only drink water for the duration of the fast.

What you cannot eat while water fasting?

It is a fast during which all food and drink except water are restricted. That means no coffee, no tea, no alcohol, no zero-calorie sports drinks, or any other beverage. This also means no food.

What are the potential benefits of water fasting?

The list of health benefits of water fasting are as follows:

It may promote autophagy:

“Auto” means self and “phagy” means eat making it to “self-eating.” In other words, autophagy is the body’s way of cleaning out damaged cells in order to regenerate newer and healthier cells. For instance, it may prevent the accumulation of damaged parts of your cells which can be a risk factor for many cancers. 

May help lower blood pressure:

It has been shown that medically supervised water fast may help people with hypertension lower their blood pressure.

May improve insulin and leptin sensitivity:

Insulin and leptin are two important hormones that affect the body’s metabolism. Insulin helps the body to store nutrients while leptin helps the body to feel satiety. Many research shows that water fasting can make your body more sensitive to leptin and insulin. Greater the sensitivity, more effective your bodily hormones.

For example, being more insulin sensitive means your body is more efficient at reducing its blood sugar levels. Meanwhile, being more leptin sensitive could help your body process hunger signals more efficiently, and in turn, lower your risk of obesity.

Helps you in getting a healthier skin:

Water fasting improves hydration and elasticity which in turn will get you a healthier skin. It also activates metabolic pathways that protect your body from oxidative damage and aging.

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IBD stands for inflammatory bowel disease. It is the disease that signifies the ongoing inflammation of your digestive tract. This inflammation is usually chronic. Chronic refers to something that is going on for a long period of time.

And inflammation refers to the condition where due to an infection or an injury, the site of infection/injury gets red, swollen and sore.

Moreover, IBD has two major forms, Crohn’s disease and Ulcerative Colitis. These diseases are relatively rare but the prevalence is increasing and observed more in elderly.

Also learn about FODMAP diet and its benefits. FODMAP diet: Benefits, diet plan and food list

What are the risk factors of IBD?

• Age: it generally occurs often in the age of 15-30 and for some it may also get observed in adulthood.
• Sex: it affects both the genders equally.

It is observed that IBD is more prevalent in the urban as well as developed areas as compared to the rural.

What are the causes of IBD?

The cause of the IBD is not completely understood. But it involves the interaction of the gastrointestinal system with the immune system, genetic as well as environmental factors. Over time, it is seen that genes also play a role in the risk factor and cause of IBD.

If we talk about environmental factors, then we all are familiar with the micro-organisms living in our GI tract and the interaction of dietary components. Diet does play an important role when it comes to the IBD and its management.

Now, if we discuss the role of the immune system in the cause of this disease, there is a decreased immune defense against the increased antigen (foreign substance attacking the body). Furthermore, decreased immune response plays an important role in the causation of this disease. As there is an inflammatory response in this condition, there is damage to the body’s own cells and thereby increasing further inflammation. This causes the formation of ulcers in the intestines and also results in the malabsorption of the dietary components.

Let’s discuss Crohn’s disease and Ulcerative colitis (UC) in detail.

Crohn’s disease and UC share some common characteristics such as diarrhea, fever, weight loss, anemia, food intolerances, malnutrition, growth failure. And other characteristics which are not related to intestines such as liver related conditions, arthritis, and even skin-related conditions.

Moreover, malnutrition becomes a lifelong problem with patients with Crohn’s disease as compared to ulcerative colitis. Due to the malabsorption of nutrients in the body, malnutrition becomes an inescapable condition in these diseases. The body is not able to absorb sufficient nutrients. Which further leads to low immune response and increased inflammation. Thereby making it a vicious cycle or loop.

Now, you might wonder what is the difference between these two forms of IBD. Well, the difference is as follows:

	Ulcerative Colitis	Crohn’s disease
Presentation	Bloody diarrhea	Perianal disease, mass in abdomen, abdominal pain
Gross pathology	Rectum always involved,Moves continuously	Rectum may not be involved,Can occur anywhere along the GI tract
Microscopic examination	Thin wallFew stricturesNo granulesLow inflammationDeeper ulcers	Thick wallStrictures commonGranulomas presentHigh inflammationShallow ulcers

Inflammatory bowel disease dietary management

Diet can be an environmental factor that triggers IBD and usually the triggers are not so uniform. You might see that one person may get triggered by a specific food item whereas another might get triggered by some ingredient or totally different food item. It is very important to observe the pattern of triggers and also to mark the food items you think you might have intolerance for.

But diet is also a remedy for IBD. You can manage your IBD forms with proper dietary modifications and recommendations. 

Persons with IBD are at increased risk of nutrition problems for a host of reasons related to the disease and its treatment. Thus, the primary goal is to restore and maintain the nutrition status of the individual. Foods, dietary and micronutrient supplements, and enteral as well as parenteral nutrition may be used to accomplish that mission. 

There is no single dietary regimen for reducing symptoms or decreasing the flares in IBD. Diet and specific nutrients play a supportive role in maintaining nutrition status, limiting symptom exacerbations, and supporting growth in pediatric patients. 

Energy:

Energy needs of patients with IBD are not greatly increased (unless weight gain is desired). Generally, when disease activity increases basal metabolic rate, physical activity is greatly curtailed and overall energy needs are not substantially changed. 

Protein:

Protein requirements may be increased, depending on the severity and stage of the disease and the restoration requirements. Inflammation and treatment with medications induce a negative nitrogen balance and cause a loss of lean muscle mass. So, to maintain positive nitrogen balance, 1.3 to 1.5 g/kg/day of protein is recommended.

Fats:

Omega-3 fatty acid supplements in Crohn’s disease significantly reduce disease activity. Use of omega-3 fatty acids or fish oil supplements appears to result in a significant medication-sparing effect, with reductions in disease activity. In cases in which fat malabsorption is likely, supplementation with foods made with medium-chain triglycerides may be useful in adding calories. And also serving as a vehicle for fat-soluble nutrients.

Carbohydrates:

Excessive intake of lactose, fructose, or sorbitol may contribute to abdominal cramping, gas, and diarrhea; and high fat intake may result in steatorrhea. However, the incidence of lactose intolerance is no greater in patients with IBD than in the general population. Patients with IBD who tolerate lactose should not restrict lactose-containing foods because they can be a valuable source of high-quality protein, calcium, and vitamin D. 

Minerals and vitamins:

Supplemental vitamins, especially folate, B6, and B12, may be needed. Also, minerals such as iron and trace elements to replace stores or for maintenance because of mal-digestion, malabsorption, drug-nutrient interactions, or inadequate intake. Diarrhea can aggravate losses of zinc, potassium, and selenium. Patients who receive medications may also need supplemental calcium and vitamin D. 

Dietary fiber:

Patients with strictures or partial bowel obstruction benefit from a reduction in dietary fiber or limited food particle size. In other words, follow a low residue diet to relieve abdominal pain and diarrhea.

Fluids and Electrolytes:

It is important to drink adequate amounts of fluid. Fluid requirements increase during or after episodes of diarrhea and with exercise. You should also make sure that you also replenish losses of electrolytes from diarrhea. Sodium, chloride and potassium as well can be replenished by drinking drinks, such as ORS.

Probiotics and prebiotics:

Probiotic foods and supplements have the ability to modify the gut microbiota and potentially modulate gut inflammatory response. Multi-strain probiotic supplements have been shown to be beneficial in maintaining disease remission in patients with UC. However, a different probiotic supplement at a lower dose did not significantly reduce symptoms. Specific probiotic supplements also appear to be useful for induction and extension of remissions in pediatric and adult UC. 

Moreover, regular intake of prebiotic foods such as oligosaccharides, fermentable fibers, and resistant starches can beneficially affect the gut microbiota. In addition, fermentation of prebiotics leads to increased production of short-chain fatty acids, creating a more acidic and less favorable environment for opportunistic bacteria. 

Probiotic Foods	Prebiotic Foods
Plain Yogurt	Oat groats, Steel-cut Oats
Aged Cheeses	Bananas
Fermented veggies	Ground Flax seed, chia seed
Kefir	Garlic, Onions
	Barley (for non-celiac patients)
	Chicory root, acacia root
Pickles	Artichokes (Jerusalem and globe)
Raw honey	Leeks
Fermented Cabbage	Asparagus
	All vegetables, some fruits

Role of Fermented cabbage juice in inflammatory bowel disease:

You might have heard about the role of fermented cabbage juice in the management of IBD. It helps to reduce inflammation. And also the other symptoms of gut disorder especially in the case of Crohn’s disease and ulcerative colitis. As there is chronic inflammation of the digestive tract in both of these forms of IBD, fermented cabbage juice helps to reduce that.

Moreover, many researches on fermented cabbage juice suggest that it helps to heal the gut. You might not be aware of, but cabbage is brimming with various micronutrients and it also possesses antioxidant properties. This property aids in the reduction of inflammation of the gut in IBD.

Role of Wheat-grass juice in inflammatory bowel disease:

Many studies suggest that wheatgrass juice can be used in the IBD management. Especially in the case of ulcers, it helps to reduce rectal bleeding and reduce the inflammation of large intestines. Studies also suggest that wheatgrass juice helps in ulcerative colitis recovery. 

You might be wondering why we are talking about taking juices in place of whole fruit or vegetables. Well, a low dietary fibre diet is recommended in the management of IBD. Whole fruits and vegetables are rich in dietary fibre and that can irritate the digestive system. And therefore, it is better to consume juices instead of whole fruits or vegetables. 

What is the role of a ketogenic diet in Crohn’s disease?

A ketogenic diet is basically a high-fat and low-carbohydrate diet which consists of about 80 % fat, 15 % protein and 5 % carbs. Generally, your body’s primary source of fuel is glucose which is made from the carbs that we eat. When you don’t eat enough carbs, your body goes into ketosis and starts to make ketones from fat, which are used as a secondary energy source. 

There is also emerging evidence that the underlying cause of IBD is a bacterial imbalance in the gut. Gut bacteria survive on sugar and carbohydrates, so by starving them, you can restore balance to your gut bacteria. By doing this, it will help you to reduce symptoms and will also improve your health.

Moreover, a ketogenic diet is low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). These FODMAPs are classically associated with irritable bowel syndrome but may also play a role in Crohn’s disease. And it’s possible that a reduction in FODMAPs is the real reason behind reduced Crohn’s symptoms.

What is the role of Paleo diet in Ulcerative colitis?

The paleo diet includes eating foods like meat, eggs, fruits, vegetables, and nuts. The paleo diet limits the amount of whole grains, dairy, refined sugar, and starchy vegetables that you generally eat. It encourages increasing the amount of healthy fats in your diet, including omega-3 fatty acids.

Following the paleo diet means avoiding foods such as cereals and whole grains, dairy products, legumes, processed foods, refined sugar, potatoes, refined vegetable oils and salt.

Moreover, these restricted foods items may include known common triggers of UC flare-ups.

• As starchy foods cause gas and increase the amount of stool you produce so eliminating these foods could relieve your symptoms.
• Avoiding dairy products can also help you manage symptoms. These symptoms include diarrhea, abdominal cramping, and gas as dairy intolerance is common among those with UC.
• Paleo diet helps you to get higher amounts of antioxidants in your diet from eating more fish and healthy fats. Omega-3 and other antioxidants encourage healing. They may have a protective effect on tissues, reducing inflammation and symptoms.
• The paleo diet allows you to get more B vitamins and other nutrients that you miss out on by keeping whole grains in your diet. People with UC often suffer from nutrient deficiencies because of rectal bleeding, chronic diarrhea, and poor appetite.
• The paleo diet doesn’t include beans and other legumes. These foods may aggravate your bowels and increase stool output and gas.
• Meat, fish, and poultry contain heme iron, which is more easily absorbed by the body than non-heme iron found in plants. People with UC have a high risk of iron deficiency anemia from chronic diarrhea and bloody stools. So, consuming meat, fish and poultry helps you to provide enough iron to correct your iron deficiency.

(Source: https://www.healthline.com/health/ulcerative-colitis-take-control/paleo-diet#paleo-diet-benefits )

What is the role of Intermittent fasting in inflammatory bowel disease?

Intermittent fasting is an umbrella term that describes many different fasting cycles. Rather than focusing on what foods are eaten, it focuses more on when foods are eaten. One theory behind the potential benefits of intermittent fasting is that it can lead to changes in your gut bacteria. It will help to create an anti-inflammatory environment in the intestines and will also restore the gut barrier.

However, it is important to know that achieving these benefits is less about the timing of eating, but rather an overall reduction in the amount of food being eaten. So, for those who are looking for a structured approach to eating, intermittent fasting may be a helpful way to limit excess food. Also, eating a wide variety of whole grains, fruits, and vegetables during periods of remission can help feed our gut microbiome and achieve similar results.

Source: https://www.ibdcentrebc.ca/2021/07/intermittent-fasting-on-ibd/ 

Foods to avoid: 

• Fatty, fried foods
• Spicy foods
• Meats
• Creamy sauces
• High-fiber foods including raw fruits and vegetables
• Nuts, seeds, and beans
• Caffeinated beverages
• Sweets including candy, soda, and juice
• Alcohol

Food to eat/enjoy:

• Applesauce
• Bananas
• Oatmeal
• Lean poultry or fish, plain
• Eggs
• Mashed potatoes
• Canned fruit
• Rice
• Noodles
• White bread
• Diluted juices
• Plain cereals
• Fermented products such as cabbage

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Let’s start by understanding what paleo diet is?

Paleo diet, or caveman diet is a type of diet that resembles to what the early men used to eat. It dates back to human-hunters era, that is many and many years ago, when there was no availability of processed foods. Early men used to hunt their food and then eat it without any processing.

Paleo diet supports the idea of consumption of unprocessed food such as fruits, vegetables, nuts, roots and meat. It excludes all dairy products, sugar, grains, legumes, processed oils, coffee, salt and alcohol. The rule is to not consume any food item that is processed. So, it generally involves very simple cooking methods, and consumption of fresh fruits and vegetables.

Now, you might ask, why paleo diet?

Well, the evidence suggests that back in stone-age era, when there was no such technology and no availability of processed food and food products. Human ancestors survived on a whole-food based diet combined with rigorous physical activity. And it has been assumed that the prevalence of lifestyle related disorder such as obesity or other non-communicable lifestyle related disease were quite low.

No one can actually tell that what exactly the diet of early men would have looked. Because the diet would surely would have been based on the availability of food at that time. But some suggests that it would have revolved around whole foods. Furthermore, some studies suggest that paleo diet may aid in significant amount of weight loss and may also aid in improving overall health of an individual.

Paleo diet: What to eat and what to avoid

Everyone might have their different definition of right paleo diet in their minds. Because, as mentioned earlier as well, the diet of the cavemen would have entirely dependent on the availability of the food. Therefore, some may say that the diet should be high in proteins as the human hunters might have hunted the animals and then consumed the meat. Whereas, some might suggest it to revolve around fruits, vegetables and nuts.

What to eat:

• Fruits
• Vegetables
• Nuts and oilseeds
• Lean meats
• Fish
• Eggs
• Healthy fats and oils

What to avoid:

• Grains, such as wheat, rice, oats
• Legumes such as beans, peanuts, lentils
• Dairy products
• Sugar, artificial sweeteners
• Processed foods, soft drinks
• Vegetable oils

The best way to follow this diet is to just avoid any processed product. If the food item is processed and made in a factory or industry, you must avoid it because that will not be paleo friendly.

Sticking to all the natural sources of foods is the key.

You might come across various versions of paleo diet, because over the course of years, this diet has changed and people from around the world incorporated various changes in the diet. Some people consume rice, or even grass-fed butter during this diet.

Drinks during paleo diet:

• Whenever you are thirsty, your go-to drink should be water. You can squeeze few drops of lemon in it to make the taste better.

• But to satiate your thirst, you can opt for teas and coffees in beverages, though not a part of paleo, but can be consumed in moderation. As we mentioned earlier, there are variations in the paleo diet.

Many people don’t follow a strict format of this diet, they try and include food items and keep increasing the list. So, you may think it as a template of the diet.

Before starting with the sample menu plan for the diet, let’s discuss what researches have to say about this diet.

Researches and Paleo diet

Many clinical trials are performed taking a combination of diets such as Paleo diet along with Mediterranean diet and various other diets. It has been found that paleo diet results in more weight loss, improved glucose tolerance, lower lipid profiles, and better blood pressure management. But to come to a conclusive answer and evidence, more research in this area needs to be done.

Also learn what FODMAP diet is by following this link!

Sample Paleo diet:

A day in paleo diet should look like:

Breakfast: Eggs and vegetables. Along with a fruit. OR Sautéed vegetables with a fruit.

Along with handful of nuts

Lunch: Chicken salad loaded with vegetables OR Boiled fish with vegetables. OR Sandwich in a lettuce leaf or chicken

Dinner: steamed chicken with vegetables OR steamed broccoli and mashed potatoes with loaded vegetables. Strawberries

Snacks: Carrots, handful of nuts, Hard-boiled eggs, a bowl of berries.

Also, to give you a clearer picture of condiments: you can surely use salt, pepper, garlic, parsley, turmeric, chili powder etc.

It’s always better to get a side of lots of vegetables along with your main dish. Be it fish curry, or grilled chicken or you can also make a salad with walnuts and apples and strawberries.

The only drawback of this diet is that it might be a bit expensive for few, and if vegetarian, you might go less on proteins, calcium and other few micronutrients. Though fruits and vegetables are rich sources of micronutrients, few macros might go missing from your diet.

The bottom line:

Paleo diet is a diet that resembles with the dietary patterns of early men or cavemen. It suggests to avoid the intake of processed food and food products and consume only whole foods. The list includes, fruits, vegetables, nuts, roots and meats and fishes. Researches suggest that you can lose more weight by using this diet. But when the goal is weight loss, make sure to keep calories in check. Because paleo diet often does not keep track of calories.

Avoiding the processed foods and consuming only the whole foods is the key of the diet. Though the diet is rich in fruits and vegetables and nuts, but it restricts the consumption of milk and milk products and legumes which are one the major sources of protein and calcium.

The paleo diet has changed during years and you can always substitute few modern paleo options such as rice and grass-fed butter and even gluten-free grains (i.e., grains expect wheat, rye and barley).

Happy dieting!

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What is FODMAP?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.

FODMAPs are a group of sugars that are not completely digested or absorbed in your intestines. When these FODMAPs reach your small intestine, they move slowly, attracting water. When they pass into the large intestine, FODMAPs are fermented by gut bacteria, producing gas as a result. The extra gas and water cause the intestinal wall to stretch and expand. Because people with IBS have a highly sensitive gut, ‘stretching’ the intestinal wall causes exaggerated sensations of pain and discomfort.

FODMAPs are found naturally in many foods and food additives.

What is a low FODMAP diet?

A low Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols diet is the diet which is low in foods containing oligosaccharides, disaccharides, monosaccharides and polyols. The principle behind the diet is to give the gut a chance to heal, especially if you have gastrointestinal problems like IBS. 

The treatment for people with IBS include avoiding high FODMAP foods and choosing low FODMAP foods as their daily staples. Also, it is important to monitor portion sizes because having a large amount of a low FODMAP food could turn it into a high FODMAP food.

Who should try this FODMAP diet?

Low FODMAP diets are for those people who suffer from digestive problems such as Irritable Bowel Syndrome (IBS). High FODMAP foods cause irritable bowel syndrome, but they also may aggravate IBS symptoms. That’s why a low FODMAP diet is often recommended for IBS treatment, Small intestinal bacterial overgrowth (SIBO) and also for functional GI disorders other than IBS.

How does the low FODMAP diet work?

Low FODMAP is a three-step elimination diet:

1. Restriction: Firstly, stop eating high FODMAPs foods for a minimum of 6-8 weeks.
2. Reintroduction: Once your stomach calms down, slowly reintroduce them one by one to see which ones are troublesome for you.
3. Personalization: Once you identify the foods that cause IBS or any other digestive symptoms, you can avoid or limit them while enjoying everything else in your diet worry-free.

What happens when a person with IBS eats FODMAPs?

FODMAPs are found in a wide range of foods, and most people eat high FODMAP foods everyday without issue. When a person with GI problems or IBS eat FODMAPs, they move slowly through the small intestine attracting water. When they reach the large intestine, gut bacteria use the FODMAPs as a fuel source to survive. The bacteria rapidly ferment FODMAPs, producing gas as a result. 

These events occur in all people i.e. people with and without IBS. The difference is that people with IBS can have problems with the speed at which contents move through the intestines or a highly sensitive gut wall as well. The extra water and gas in the intestines, causes the intestinal wall to stretch and expand and results in common IBS symptoms. These symptoms are pain, excessive wind, bloating, distension and altered bowel habit such as diarrhoea, constipation or both.

(Source- https://www.monashfodmap.com/about-fodmap-and-ibs/ )

What are the benefits of a low FODMAP diet?

A low FODMAP diet may help in improving the following symptoms:

• pain and discomfort
• bloating and distension
• Bowel habit such as diarrhea or constipation
• quality of life

You can see these benefits are usually within 2-6 weeks of following a low FODMAP diet.

In fact, the diet does not cure IBS symptoms, it just helps people to live more comfortably with their condition.

FODMAPs Guidelines:

• A diet low in FODMAPs may be an effective therapy in the management of GI symptoms in patients with IBS. 
• The low FODMAPs diet limits foods that contain lactose, fructose, fructo-oligosaccharides (fructans), galacto-oligosaccharides (galactans), and polyols or sugar alcohols (sorbitol, xylitol, mannitol, isomaltase, and maltitol). 
• A cutoff value for acceptable amounts of FODMAPs has not been well defined and is likely patient specific. Patients may tolerate small amounts, but symptoms can develop if they consume quantities that surpass their threshold. 
• Nutrition intervention begins with elimination of all high FODMAPs foods from the diet for a trial period of 6 to 8 weeks. 
• The challenge phase begins with a slow, controlled reintroduction of one FODMAPs diet category at a time to observe for symptoms and identify the most challenging foods. 
• Nutritional deficiencies that can arise with the low FODMAPs diet include folate, thiamin, and vitamin B6 (from limiting cereals and breads), as well as calcium and vitamin D (from avoidance of dairy). The goal is to eventually reduce or eliminate GI symptoms, by creating a diet that includes FODMAPs at the most tolerable intake level, and with use of alternative foods. 
• It does not present a cure but a dietary approach to improve symptoms and quality of life. 

(Source – Krause’s Food & the nutrition care process, 14th edition)

A sample FODMAP diet plan:

Table showing high FODMAPs and Low FODMAPs food sources:

To know more, have a look at the file below:

(Source- https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/ )

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What are phytonutrients?

Let’s start this topic by a basic understanding of phytonutrients. Phytonutrients are naturally occurring chemicals or compounds that are present in plants. They are also known as phytochemicals. Or you can also understand them as the chemicals produced by plants.

They have different roles or functions such as protecting the plant from insects or from UV radiations. Phytonutrients are bioactive substances. Now, to make it easier, let me explain what are bioactive compounds. In simple words, bioactive compound is a compound that has an effect on living organism. These compounds are known to be essential compounds.

Phytonutrients have an excellent effect on health of human beings and they may provide health benefits in treatment/prevention of various diseases and in disease management. Moreover, it can be said that phytonutrients have a positive impact on human health.

Do you know that researches say, that phytonutrients being natural compounds have less side-effects as compared to various therapies and treatments such as radiations and chemo-therapy? Furthermore, the best part about them is that they are cost-effective and are easily available. If used widely, they can help in reducing health care cost. Which we all know is way higher in these times.

Let me introduce you to the various bioactive phytonutrients. Some of the important phytonutrients include, polyphenols (you must have heard about them), terpenoids, flavonoids, isoflavonoids, carotenoids (another common phytonutrient), phytoestrogens, phytosterols, omega-3 fatty acids and probiotics.  Now, let’s discuss about the characteristic values of these phytonutrients:

• They are anti-microbial, anti-oxidants, anti-inflammatory, anti-allergic
• Neuroprotective, hepatoprotective (preventing damage to the liver), hypolipidemic and hypotensive.
• They also aid in diabetes and osteoporosis management.

And this is not all, applications of phytonutrients are much wider.

Benefits/Efficacy of Phytonutrients

As mentioned above, we have seen that phytonutrients are loaded with ample amount of benefits corresponding to human health. Be it anti-oxidative properties or anti-carcinogenic or anti-inflammatory properties, they not only possess them, but are way rich in them.

So now, by seeing all these benefits, you might have a question, that What really is the efficacy of phytonutrients?

It is said by researchers that phytonutrients when consumed in diet have beneficial health benefits and promotes overall health. They protect against chronic degenerative diseases such as cancer, cardiovascular, neurodegenerative disease and diabetes, hypertension etc.

Let’s take examples of few phytonutrients to understand the benefits/efficacy:

• Carotenoids, tocopherols, lipoic acids and polyphenols have very strong anti-oxidative properties which helps to reduce the effect of free-radicals on your body.

• Phytoestrogens may help in hormone replacement therapy and are also good for cardiovascular health. These phytonutrients are also known to help in menopausal symptoms.

• Probiotics is another class of phytonutrients and generally constitutes the microorganisms from the following two classes: Lactobacillus and Bifidobacterium. They are used for controlling weight gain or obesity, improves insulin sensitivity and also increases satiety.

It can be said that phytonutrients pose an immense amount of benefits to the human health, but there are some factors that should be kept in mind before consuming them. Such as amount, interaction with the body, and their effects on individuals under certain medical conditions.

Different phytonutrients and their benefits

Polyphenols

• They are naturally occurring compounds majorly found in fruits, vegetables, cereals and even chocolates and legumes.
• Major sources include: cereals, legumes, nuts and oilseeds (flaxseeds, olive seeds), fruits and vegetables. Also found in tea, coffee, cocoa, beer and wine.
• Generally, fruits include 200-300 mg of polyphenols per 100g. Dietary intake of polyphenols may be about 1g per day.

Therapeutic property:

• These are generally available as fortified nutraceuticals and their health benefits include:

• Influential anti-oxidative, anti-inflammatory, antidiabetic, anti-viral, anti-allergic, anti-aging and DNA protective properties.

Resveratrol

It is a natural compound make by plants when they are under stress and under the attack of pathogens. Most commonly found in grapes and peanuts. They are found in grape skins and little in the grape flesh. Do you know that they are present in red wine in good amounts?

Therapeutic property:

• It is considered to be good for cardiovascular health and also possess neuroprotective effects.
• You will be amazed to know that resveratrol has two forms under UV radiations. It goes under isomerization and produced “trans” and “cis” form. Trans form has much more beneficial effects as compared to cis form.
• The most important property of resveratrol is that is has anti-carcinogenic and anti-tumor properties. And that is really great for cancer treatment and prevention.

Flavonoids

Flavonoids are said to be polyphenolic compounds and they are majorly present in legumes, fruits and vegetables, tea, olive oil, walnuts, peanuts and even in spices. Green leafy vegetables, onion, apple and berries are one of the richest sources of flavonoids.

Therapeutic property

• These has been an extensive research on flavonoids. And they have anti-bacterial, anti-viral and anti-oxidative properties. That means they have a protective effect on free radicals.
• They also act against allergies, inflammation, microbes, and tumors.
• Do you know they have a protective effect on inflammatory disease, such as cardiovascular disease and cancer?

Carotenoids

• Carotenoids are one of the major groups of phytochemicals. Majorly found in red, yellow and orange fruits and vegetables, this class possess amazing health benefits.
• Do you know a fun fact: that there are around 700 phytochemicals of carotenoids present and out of these 700, only about 24 are commonly available for the human consumption!
• You must have heard about different carotenoids such as α-carotene, β-carotene, lycopene (present in tomatoes), and lutein.

Therapeutic properties

• They have anti-cancerous properties. And they are also found to be protective against cardiovascular diseases.
• Eye health protection is also one of the properties of carotenoids.
• They also have anti-oxidant properties that reduces the risk generated by free-radicals.

Phytoestrogens

Phytoestrogen are naturally occurring non-steroidal compounds produced by plants. They mimic estrogens in human body. These are present in natural dietary products such as soybeans, wheat, barley and corn.

Therapeutic properties

• Phytoestrogens have similar structure to the estrogens and possess both, estrogenic and anti-estrogenic properties. They also provide protection against bone loss and heart disease.
• You must be aware of menopausal symptoms, and high rates of fractures associated with post menopause. Phytoestrogens protects bone loss.
• They also have anti-cancerous properties and promotes heart health.

Glucosinolates

For this phytonutrient, cruciferous vegetables are the richest source. Furthermore, Glucosinolates are present in the crucifers in very good concentrations. Such as, cabbage, broccoli, cauliflower, kale. Not only these vegetables are rich in this phytonutrient, but also are rich in various vitamins and minerals.

Therapeutic properties

• They are activators of liver’s detoxifying enzymes. Therefore, aiding in detoxification of the body.
• Also have a protective effect on carcinogenesis and from free radicals. They not only helps in digestion but also improves overall digestive health.

Phytonutrient	Source	Benefits
Polyphenols	Cereals, legumes (barley, corn, nuts, oats, rice, sorghum, wheat, beans, and pulses), oilseeds (rapeseed, canola, flaxseed, and olive seeds), fruits, vegetables, and beverages (fruit juices, tea, coffee, cocoa, beer, and wine)	Anti-oxidant, anti-carcinogenic, anti-inflammatory, anti-neurodegenerative, anti-diabetic, anti-viral, skin photoprotective, anti-allergic, anti-platelet, anti-aging, cryoprotective, and DNA-protective properties.
Resveratrol	Blueberry, peanuts, red grapes, and red wine	Anti-oxidant, anti-cancer, prevents aging, diabetes, and heart diseases
Flavonoids	Berries, legumes, tea, grapes, olive oil, cocoa, walnuts, peanuts, spices, fruits, and vegetables. Especially green vegetables, onion, apple, berries, and tea	Anti-bacterial, anti-oxidant, anti-viral, analgesic activities, inhibition of hydrolytic and oxidative enzymes, anti-inflammatory, anti-viral, and antiproliferative
Carotenoids	Carrots, leafy greens and red, orange and yellow vegetables, and pumpkin	Anti-carcinogenic, enhances release of immunogenic cytokines IL-1 and TNF-α, provides cornea protection against UV light, and stimulates DNA repair enzymes
Phytoestrogens	Soybeans, wheat, barley, corn, alfalfa, and oats	Anti-cancer, heart diseases, menopausal symptoms, and osteoporosis
Glucosinolates	Broccoli sprouts, cabbage, cauliflower, collards, cruciferous vegetables, kale, radish, and turnip	Anti-oxidant, prevent DNA damage, and reduce risk of breast and prostate cancers

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