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We’re all exposed to dusts, bacterias and viruses daily as we breathe. If we don’t have a strong immune system to protect ourselves, these viruses can easily infect us. Did you know that airway epithelial cells serve as our body’s first defence of the immune system? Functional epithelial cells on the airway will protect us from foreign objects while we breathe so we won’t fall sick easily. A weakened immune system would decrease infection resistance thus increasing the chance of infection and affect our physical and mental development.

Micronutrients like Vitamin A, Vitamin D, Vitamin E, and Vitamin C should be your best friend during this season. Adequate intakes of ALA (Omega 3) and LA (Omega 6) are important as well for your cells to work efficiently. Did you know these nutrients are really essential for the immune system? Have you ever wondered what would happen if one or more micronutrients were insufficient in your body? 

Vitamin A

Fat soluble Vitamin A helps to protect against infection by maintaining healthy skin and tissues in the mouth, stomach, intestines and respiratory system.

Vitamin D

Vitamin D has been associated with decreased risk of viral respiratory disease. Vitamin D acts on epithelial cells to stimulate the secretion of cathelicidin and other peptides which protect against bacterial infections and enveloped viruses. Both interventional and observational epidemiological studies showed evidences that deficiency in Vitamin D can result in increased risk of influenza and respiratory tract infection.

Vitamin E

Don’t forget about Vitamin E that acts as a fat soluble antioxidant which maintains the integrity of the cell membranes while reducing damage caused by free radicals.

Vitamin C

Vitamin C serves as an antioxidant, enabling other essential antioxidants to regenerate and increasing the serum level of antibodies. Do note that high amounts of Vitamin C has been well established to prevent and treat respiratory infections. Vitamin C can prevent viral diseases at sufficient high doses and significantly speed up the recovery from an acute viral infection.

Essential Fatty Acids ALA (Omega 3) & LA (Omega 6)

Getting sufficient ALA and LA in the appropriate ratio will help maintain the structure, fluidity and permeability of the cell membranes. This will allow the cells to absorb all the vitamins consumed efficiently, enabling the body to utilise the vitamins to improve immunity. Adding on, our bodies will convert LA from omega 6 to PGE-1 which is really important in regulating immune response too. With a good balance of ALA to LA ratio, this will prevent inflammation that can lead to infections, or even allergic reactions.

In a nut shell

Maximizing the body’s antioxidant capacity and natural immunity is very effective in preventing or minimizing symptoms when a virus attacks the human body. Eat a healthy balanced diet that comprises of all these nutrients adequately to strengthen your immune system. If you are unsure, do consult our qualified dietitians to resolve your uncertainties.

Written by
Zhafirah Basri, Dietitian
BSc(Hons) University Science Malaysia
 

Reference

1. Andrew W & Saul (2020). Vitamin C Protects Against Coronavirus. Retrived from http://orthomolecular.org/resources/omns/v16n04.shtml
   
   
2. Agostoni, C., Bresson, J. L., Fairweather Tait, S., Flynn, A., Golly, I., Korhonen, H., ... & Moseley, B. (2012). Scientific opinion on the tolerable upper intake level of eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and docosapentaenoic acid (DPA): EFSA panel on dietetic products, nutrition and allergies (NDA).
   
   
3. Beard, J. A., Bearden, A., & Striker, R. (2011). Vitamin D and the antiviral state. Journal of Clinical Virology, 50(3), 194-200.
   
   
4. Brockman-Schneider, R. A., Pickles, R. J., & Gern, J. E. (2014). Effects of vitamin D on airway epithelial cell morphology and rhinovirus replication. PloS one, 9(1).
   
   
5. Sarah Klemm (2019). Protect Your Health with Immune-Boosting Nutrition. Retrieved from https://www.eatright.org/health/wellness/preventing-illness/protect-your-health-with-immune-boosting-nutrition
   
   
6. Vitamin C As An Antiviral: It's All About Dose (2009). Retrieved from http://orthomolecular.org/resources/omns/v05n09.shtml
   
   
7. Wang, X., Lin, H., & Gu, Y. (2012). Multiple roles of dihomo-γ-linolenic acid against proliferation diseases. Lipids in health and disease, 11(1), 25.
   
   
8. Whelan, J., & Fritsche, K. (2013). Linoleic acid. Advances in Nutrition, 4(3), 311-312.

How well do you know about your nutritional supplements?

“You take charge of their own health!” People generally understand this statement, but different individual may take different approaches to obtain better health and prevent sickness. Of all, many people choose to consume food and nutritional supplements for health maintenance.  

If you are one of the many, have you ever questioned about how your choice of product is made? Do you have preferences over the dosage form: capsule or tablet? Do you care whether the product is of animal or plant sources?

Have you expected gelatin comes from animal?

Now, if you are taking supplement of capsule form, the following may trigger your curiosity. Do you know most capsule products are of animal origin? Gelatin capsule, both hard and soft shells, are usually derived from the hydrolysis of collagen from bovine, fish or swine. This has raised concern for some groups of people such as vegetarian or vegans, and people of certain religious or ethnic groups who are forbidden from using these animal products. Luckily, with technology advancement, vegetarian capsule (also known as vegetable capsule or cellulose capsule) is available as alternative.

Gelatin Vs Vegetarian Capsule

Vegetarian capsule is made up of cellulose, an important structural component in plants. To be more specific, the main ingredient of vegetarian capsule is hydroxypropyl methyl cellulose (HPMC). In the current market, gelatin capsule is more broadly used than vegetarian capsule because its cost of production is lower. Despite the cost factor, vegetarian capsule offers extra benefits aside from being a good substitution for gelatin capsule. The table below compares the differences between gelatin and vegetarian capsule.

Which is better?

Vegetarian capsule stands out when it comes to the aspect of stability because it has lower moisture content, lower hygroscopicity and higher stability in different ranges of temperature as well as humidity when compared to gelatin capsule. In terms of solubility, both types of capsules dissolve well at human body temperature (37 °C).

However, vegetarian capsule is readily dissolved in water at room temperature but the solubility of gelatin capsule starts decreasing as temperature drops below 37 °C and fails to dissolve below 30°C. Additionally, vegetarian capsule is suitable to hold a more variety of fill materials while gelatin capsule can be easily degraded by aldehydic end-products, mostly materials in liquid and semi-liquid form.

The choice is in your hand!

Despite the differences above, both gelatin and vegetarian capsules are comparable in many ways. If stored properly, both types of capsules can be kept for many years without the risk of bacterial growth. Besides, both types are versatile as they can be made into different shapes, sizes and can be coloured to differentiate the fill materials. Whether or not one type is more superior than the other type, the answer lies in the preference of consumer. If one does not have issues related to religion and dietary restriction, they may go for gelatin capsules as the cost is lower. If one is looking at the aspect of stability, solubility and have concern over animal products, vegetarian capsules do away all the worries.

Take home message

Watch out what you are feeding yourself and your love ones. When it comes to choosing a food or nutritional product, it is always important to READ THE LABEL carefully. A good product label is one that abides by the rules and regulation and provides accurate information for consumers. Be a smart and curious consumer who asks whenever you have doubt. At the end of the day, please remember to always consult a qualified healthcare professional for dietary and nutritional advice!

Written by
C.L. Ng, Dietitian
PgD in Dietetics
BSc in Human Ecology

References:

1. Shunji, N. (2001). Cellulose Capsules-Analternative to Gelatin. Biomedical Polymers and Polymer Therapeutics,53-62. doi:10.1007/0-306-46842-5_5
2. Panda, S., Sahu, P. K., & Mishra, S. R. (2018). A Review on Vegetarian Capsules. Journal of Pharmaceutical Advanced Research,1(1), 33-37.
3. Majee, S. B., Avlani, D., & Biswas, G. R. (2017). HPMC As Capsule Shell Material: Physicochemical, Pharmaceutical And Biopharmaceutical Properties. International Journal of Pharmacy and Pharmaceutical Sciences,9(10), 1. doi:10.22159/ijpps.2017v9i10.20707
4. Prakash, A., Soni, H., Mishra, A., & Sarma, P. (2017). Are your capsules vegetarian or nonvegetarian: An ethical and scientific justification. Indian journal of pharmacology, 49(5), 401.

They say, the truth always hurts. Well in this case it is really hurting your body resulting you to be constantly tired and dizzy!

Magnesium is an essential mineral that are abundant in human bodies. However, US dietary surveys shows that most people only meet 50% of the daily requirement.

Are you at risk of iron deficiency?
Iron is an essential component for red blood cells and myoglobin in muscles. Its main function is to build healthy red blood cells for the transportation of oxygen throughout our bodies. That is why tiredness and weakness are common in people who lacks iron as their oxygen supply is inadequate. Other common symptoms of iron deficiency include paleness, cold hands and feet, dizziness, shortness of breath, frequent infection and hair fall. However, signs and symptoms of iron deficiency are often overlooked. Likewise, its risk factors are out of the spotlight too.

The Largest Organ of Our Body - The SKIN  

Our skin is a window to our eating habits, reflecting how well we feed our bodies. In other words, skin condition depends very much on our diet. Often, when we talk about ways to obtain youthful and radiant skin, dietary intake of fats and oils, especially Essential Fatty Acids (EFAs), is always missing from the spotlight. In fact, nourishing the skin from within the body is as important as pampering it from the outside! 

Skin Problem and Food Intake 

What is ESSENTIAL FATTY ACIDS (EFAs)?  

Linoleic acid (LA) and Alpha-linolenic acid (ALA) are EFAs, which are also the parent fats of Omega 6 and Omega 3 respectively. They cannot be produced by our body, hence the name “essential” and MUST be taken in from diet. LA and ALA are called the parent fats because they give rise to other long-chain fatty acid derivatives. For example, Omega 6 GLA and AA are derived from LA, while Omega 3 EPA and DHA are derived from ALA. These fatty acids are extremely important for structural maintenance and immunological balance of the skin. 

EFAs Intake: Insufficient & Imbalanced  

Research shows that intake of EFAs among Malaysians is far from desirable as we fail to meet the requirements. Studies also indicate that modern diet nowadays has high Omega 6 to Omega 3 ratio (20:1). Insufficient intake of EFAs as well as imbalance of Omega 6:3 ratio not only affect our cardiovascular health, but may also result in skin problems such as dryness, dandruff, eczema, psoriasis-like inflammatory skin conditions, acne, high risk of sunburn and skin cancer. 

Roles of EFAs in Skin Function 

The major function of the skin is to form a barrier to protect our body from hostile external environment. EFAs are critical structural components to form a strong barrier. Researches demonstrate that EFAs deficiency will upset the permeability barrier function of the skin, which is why EFAs are essential to healthy skin and help in healing diseased skin. In general, Omega 3 and 6 are safe adjunctive treatments for many skin disorders, including atopic dermatitis, psoriasis, acne vulgaris, systemic lupus erythematosus and more. 

 EFAs are abundant in the epidermis, the outermost layer of the skin. There is where EFAs help to form protective barrier in the skin which protect us from from ultraviolet light, chemicals, mechanical insults, bacteria, water and electrolytes loss. Within this fatty barrier, Omega 6 LA is especially important to prevent dehydration by locking in the moisture, keeping our skin moisturised from inside out. Now you know, EFAs are perfect moisturizers by nature!  

Omega 3 (especially EPA) is a natural sunblock, which functions to protect the skin against UV light damage, increase the sunburn threshold and reduce the signs of photoageing like wrinkles, reduced elasticity and uneven pigmentation. In animal studies, Omega 3 ALA are also found to protect against UV inflammation. Additionally, Omega 3 (EPA and DHA) helps to modulate skin inflammation, hence improves skin disorder such as psoriasis and acne vulgaris. 

We can generally summarize how EFAs and their derivatives work for skin health in 3 points: First, they ensure healthy structure of the skin to form strong protective barrier. Second, Omega 6 helps the skin to maintain hydration. Third, Omega 3 is anti-inflammatory and helps to reduce inflammatory skin conditions.   

Written by
C.L. Ng, Dietitian
PgD in Dietetics
BSc in Human Ecology

Talk to us if you're unsure
Consult with our qualified -nutritionist/dietitian to re-evaluate your daily diet and resolve the uncertainties. Make an appointment for a free personalized dietary consultation to understand further what could be your next course of action to recovery!
https://www.bhbhealth.com/pages/personalized-dietary-consultation-appointment 

Reference 

1. Feingold, K. R., & Elias, P. M. (2014).Role of lipids in the formation and maintenance of the cutaneous permeability barrier.Biochimica et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids, 1841(3), 280-294. doi:10.1016/j.bbalip.2013.11.007  

2. Feingold, K. R. (2008). The outer frontier: the importance of lipid metabolism in the skin: Fig. 1. Journal of Lipid Research, 50(Supplement). doi:10.1194/jlr.r800039-jlr200 

3. Feingold, K. R. (2007). Thematic review series: Skin Lipids. The role of epidermal lipids in cutaneous permeability barrier homeostasis: Fig. 1. Journal of Lipid Research, 48(12), 2531-2546. doi:10.1194/jlr.r700013-jlr200 

4. Kaur, N.,Chugh, V., & Gupta, A. K. (2012). Essential fatty acids as functional components of foods- a review. Journal of Food Science and Technology, 51(10), 2289-2303. doi:10.1007/s13197-012-0677-0  

5. Mccusker, M. M., & Grant-Kels, J. M. (2010). Healing fats of the skin: the structural and immunologic roles of the ω-6 and ω-3 fatty acids. Clinics in Dermatology, 28(4), 440-451. doi:10.1016/j.clindermatol.2010.03.020 

6. Ng, T.,Nalliah, S., Hamid, A., Wong, S.,Chee, S., & Augustine, C. (2012). Omega-6 and omega-3 fatty acid nutrition amongst Malaysians are far from desirable. International e-Journal of Science, Medicine and Education, 6(2), 4-9.  

7. Pilkington, S. M., Watson, R. E.,Nicolaou, A., & Rhodes, L. E. (2011). Omega-3 polyunsaturated fatty acids:photoprotective macronutrients. Experimental Dermatology, 20(7), 537-543. doi:10.1111/j.1600-0625.2011.01294.x  

8. Simopoulos, A. (2016). An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity.Nutrients, 8(3), 128. doi:10.3390/nu8030128  

9. Erasmus, U., PhD. (n.d.).Beauty from Within.Retrieved from http://udoshealthproducts.com.au/articles/beauty-from-within  

10. Erasmus, U., PhD. (2016, December 7).Moisturizing Your Skin from Within.Retrieved from http://udoschoice.com/skin-care-udos-oil-beauty-omega-oils/  

After a long waited 7 years, Dr. Udo Eramus was finally back! On 9th April 2017, 600 attendees from all walks of life gathered at The Saujana Hotel for the Basic with Udo Seminar 2017. BHB as the organizer of the event, was proud to have Dr. Udo was back again to share his wisdom and tips of healthy living with fellow Malaysians.

As an oil and fat expert, Dr. Udo has imparted valuable knowledge of essential fatty acids, besides sharing his creation, Udo’s 3.6.9 Oil Blend. During the Q&A session, Dr. Udo has received lots of interesting questions about Udo’s 3.6.9 Oil Blend from the audience. We know, good things are meant to be shared! Now, let us have a look at the top 8 most useful questions we have gathered from the seminar! 

How is Udo's 3.6.9 Oil Blend different from other oil? 

Udo's Oil contains undamaged essential fatty acids, ALA and LA in the ratio of 2:1 (2 parts of Omega 3, 1 part of Omega 6). Because Udo's Oil is made with “health in mind”, rather than “shelf life in mind”, the methods used to produce Udo's Oil is different from commercial oils that undergo refining, bleaching, and deodorizing processes. All these commercial manufacturing processes actually damage the oils due to high heat but are done so to extend the shelf life of the oils.

In comparison, Udo’s Oil is manufactured such that it is pressed, filtered and packaged with machines that are built specially to exclude high heat, oxygen and light to ensure the quality of the oils. On top of that, Udo’s Oil is always kept and transported under refrigeration. Besides, Udo’s Oil is formulated with organic seeds blend: flax seed, sunflower seed, sesame seed, virgin coconut oil, evening primrose seed, rice bran, and oat bran. Each of the chosen ingredients comes with its own benefits: 

• Flaxseed oil: high in omega 3 and lignans- a type of polyphenol.  
• Sunflower seed oil: high in omega 6 and antioxidants 
• Sesame seed oil: high in omega 6 and antioxidants 
• Coconut oil: easily utilize by liver and provide medium chain triglyceride (MCT), as well as antioxidant. 

• Evening primrose oil: provide GLA (Omega 6 derivatives) and polyphenol antioxidants 
• Rice bran oil (as a minor ingredient): contain gamma- oryzanol that provides energy 
• Oat bran oil (as a minor ingredient): prevent cholesterol absorption and support immune function.  

How do you ensure the quality of the raw materials for Udo’s 3.6.9 Oil Blend? 

The way we ensure quality of raw materials is that we work with specific people who are philosophically aligned with using nutrition and nature for healing. If people are only interested in money, they tend to not care much. If people are not committed to natural healing and are okay with using drugs to deal with diseases, they are not as reliable. So we basically build relationship with farmers and we get ingredients that are organic certified. We started with only 3 organic ingredients while others are not (3 out of 9), but we were committed to switch when other ingredients are available in organic. Now we have 8 out of 9 ingredients that are organic. Vitamin E does not fit in the designation because we can’t make organic claim on vitamins. For manufacturing part, we need to ensure the quality of production by building the machineries around the need of the oil so that it will stay fresh. Our machineries are so tight that no light, oxygen or high heat gets to the oil from the time that it is enclosed in the seeds through the processes of pressing, filtering, filling (nitrogen flushed in the glass bottle) and lastly kept, in the fridge. For packaging, we use glass bottle because plastic leaches into the oil.  

Is the better to take Udo's 3.6.9 Oil Blend on an empty stomach, or is it better to mix it in a raw or cooked foods? 

Udo’s Oil works best when it is taken together with food (either raw or cooked food that away from the heat). Please do not take it on empty stomach. When oil is taken on empty stomach, or more is taken than the liver can handle at any one time, it is common for people to feel tired, heavy, or nausea. This is why we recommend to mix the oil with food, and to spread the intake over the course of the day.  

What if the person has consumed fried food usually, do you still advise him/her to add on Udo's 3.6.9 Oil Blend? If yes, will it cause extra calories intake?  

Fried food is usually high in calorie. When a person consumes fried food, he or she is ingesting damaged oils, trans fat and extra calories from these damaged oils. If a person desires health, it is at best to reduce/ avoid fried food because fried food do not provide essential fatty acids to the body but introduce damaged substances that cause adverse health effects. Udo’s Oil on the other hand provides essential fatty acids (Omega 3 and 6) that our body cannot produce by itself but are required by the body to function properly and stay health. Therefore, essential fatty acids MUST be taken from the diet. Essential fatty acids help to increase energy metabolism and fat burning process in the body, hence, extra calories intake should not be a concern if a person is adhering to a balanced diet. So the advice is to use Udo’s Oil for it is the foundation oils your body need, cut off fried food and refined carbohydrates, and introduce more fresh vegetables in your diet.  

How long do you have to take Udo's 3.6.9 Oil Blend?

Our body cells need essential fatty acids (Omega 3 and 6) for healthy and proper functioning. Omega 3 and 6 is called essential fatty acids because our body cannot produce it and we MUST get them from our diet. Udo's Oil is a foundation oil (not a supplement) and it is suitable for long term daily consumption because it provides essential fatty acids that your body needs daily. 

What is the difference between supplement (eg. fish oil capsule) and foundation oil? 

Foundation is our food and is consumed in larger amount than supplement. A supplement is supposed to supplement our diet but not to replace the food. We are supposed to eat the best food we can and then supplement whatever that is not enough from our diet. Human generally need about 25-30% of our calories from fats (about 30-60g of oil per day depending on body weight) and our major fat source should come from foundation oil and not supplemental oil. For example, Udo’s Oil is a food foundation, it is taken in large amount, about 30g to 60g per day (every 30ml of Udo’s Oil provides 19g of Omega 3 and 6). On the other hand, fish oil is a supplement, it is only an add on. 1 to 3 capsules of fish oils supply less than 2-3g of Omega 3 per day. 

Why is Udo’s 3.6.9. Oil Blend packaged in glass but not in plastic bottles? 

This is because glass is inert and does not react to any food substances while plastic chemicals tend to leach into oils and food. Additionally, oils are easily damaged by heat, light and oxygen. In order to ensure their quality without being damaged, amber glass is used because the dark material protects the oil from exposure to light.   

Would continuously freezing and unfreezing  affect the quality of oil? 

No, bacteria don’t grow in oil. Unlike raw chicken that goes bad after freezing and unfreezing due to bacteria growth, freezing and thawing the oil  will not encourage bacteria growth. Bacteria need protein, mineral and vitamin for growth and oil is not a sufficient food for bacteria to grow.