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Less clear is the effect of antioxidant supple-mentation on health. Although research is ongoing, recent large-scale, randomized clini¬cal trials have reached inconsistent conclu¬sions. In five separate clinical trials that studied the effects of antioxidants supplements on cancer in the last decade, results ranged from a reduced incidence of gastric cancer, to a possible increase in lung cancer rate associated with antioxidant intake.
Recently the U.S. Preventive Services Task Force scrutinized more than two dozen of the latest studies on the use of antioxidants to reduce the risk of cancer and heart disease and published its findings. The data led the lead researcher to conclude that people taking antioxidant supplements for the sole purpose of preventing heart disease or cancer "are basically creating expensive urine." Researchers at the Cleveland Clinic foundation carried out a study of studies that had examined the relationship between cardiovas¬cular disease and antioxidant vitamins. They pooled the results and found that vitamin E provided no benefits to people suffering from car-diovascular disease and that beta carotene supplements actually increased the risk slightly.

Bleeding disorders due to nutritional deficiencies are uncommon in North America, but they do occur. For example, vitamin K—necessary for the blood to clot normally—is made by bacteria in the human intestinal tract; it is also found in green peas, broccoli, spinach and other green leafy vegetables, brussels sprouts, and organ meats. Sometimes prolonged antibiotic therapy destroys the bacteria that make vitamin K, resulting in bleeding. Increasing foods high in vitamin K may help, but often supplements of the vitamin are given. Foods high in vitamin K should be limited by people taking anticoagulant medication such as coumadin. The vitamin can counteract the desired effect of the drug. Omega-3 fatty acids, found in salmon and other oily fish, can suppress platelet function. People taking high doses of fish oil supplements have an increased risk of developing bleeding problems; the risk is compounded if they are also taking aspirin. Vitamin C deficiency can cause bleeding gums. This deficiency may occur in alcoholics or people who eat little fruits and vegetables. Chronic blood loss can lead to anemia, a blood disorder that is characterized by inadequate levels of red blood cells. Dietary sources should supply extra iron, folate, and vitamins B]2 and C. Supplements may be needed.

EAT PLENTY OF
• Fresh vegetables, fresh and dried fruits, legumes, and dairy products for potassium.
• Recommended foods as part of the DASH diet.
LIMIT
• Canned and other processed foods with added salt.
• Fatty foods.
AVOID
• Pickled and very salty foods.
• Excessive alcohol and caffeine.
As blood circulates through the body, it exerts varying degrees of force on artery walls; doctors refer to this as blood pressure. Over 60 million North Americans have blood pressure that is too

high, or hypertension. In its early stages, high blood pressure is symptomless, so many people don't realize they have a potentially life-threatening disease. If the condition goes unchecked, high blood pressure damages the heart and blood vessels and can lead to a stroke, heart attack, and other serious consequences.
In about 5 percent of cases, there's an underlying cause for high blood pressure; for example, a narrowed kidney artery, pregnancy, an adrenal gland disorder, or a drug side effect. Most often there is no identifiable cause; this is referred to as primary, or essential, hypertension.
Blood pressure rises when the arterioles, the body's smallest arteries, narrow or constrict, requiring the heart to beat more forcefully in order to pump blood through them. Increased blood volume, often due to the body's tendency to retain excessive salt and fluids, raises blood pressure; so do high levels of adrenaline and other hormones that constrict blood vessels.
Monitor underlying factors. With age, blood pressure rises somewhat, but no one fully understands precisely what leads to hypertension, although a combination of factors seems to be involved. Because it tends to run in families, an inherited susceptibility is suspected. Diabetes, obesity, and certain other disorders increase risk. Stress prompts a surge in adrenal hormones and a temporary rise in blood pressure; some researchers believe that constant stress may play a role in developing hypertension. Other contributors include smoking, excessive alcohol, and a sedentary lifestyle.
There is little doubt that keeping blood pressure at normal levels makes a difference in the quality and length of life. Cardiovascular disease death rates, which had been steadily declining since the 1960s, thanks largely to lifestyle changes and improvements in hypertension treatment, are now on the increase again.

Most babies' introduction to solid food comes in the form of small jars of pureed vegetables, fruits, and meats. For a young baby, the commercial foods offer several advantages—they are safe and most are salt- and sugar-free. For the mother, they offer convenience. If you use commercial baby foods, follow these precautions:
• Never feed the baby straight from the jar and then save the remaining food; saliva on the spoon can transmit bacteria to the food and result in spoilage.
• Commercial baby food typically tastes bland; resist the temptation to season it with salt. Excessive salt can cause future
health problems.

A baby who has regular stools and produces six or more wet diapers a day is most likely getting plenty of food. Although this varies, breastfed babies generally nurse every 2 to 4 hours for the first month or so. Experts promote "on demand" feeding; in other words, babies should be fed whenever they are hungry for the first 4 or 5 months. Some babies may be sleepy or disinterested in food; a baby who is not feeding at least six to eight times a day may need^erbe stimulated to consume more.
Growth is an important indicator of whether or not a baby is getting enough to eat. Remember, however, that babies tend to grow in spurts. Dur-ing a growth spurt, an infant will want to nurse more often and longer than usual, which may empty the reserve of breast milk. This will signal the mother's body to increase milk production. But the mother should not be concerned if, a week or two later, her baby is less interested in eating.
Finally, hungry babies send out plenty of signals that they are hungry. Common cues are fussing, crying, and irritability as well as a variety of lip and tongue movements such as lip smacking and fists in mouths.

Although all healthy cells produce small amounts of free radicals, there are a variety of other factors that can promote free-radical formation in the human body, such as radiation (including x-rays), cigarette smoke, alcohol, and environmental pollutants. Excessive free radicals can damage DNA and other genetic material. The body's immune system seeks out and destroys these mutated cells, in much the same way as it eliminates invading bacteria and other foreign organisms. This mechanism declines with age, however, and the body becomes more vulnerable to free-radical damage.
Antioxidants are molecules that interact with and stabilize free radicals, preventing the damage they might cause. Researchers have identified hundreds of antioxidants in our foods, including vitamins C and E; selenium and carotenoids such as beta carotene and lycopene. There are numerous other phytochemicals (chemicals derived from plants), such as the celebrated polyphenols in tea and wine that have antioxidant properties.
Over time, without the neutralizing action of antioxidants, the damage free radicals cause to cells can become irreversible, leading to cancer. Antioxidants also help prevent heart disease by hindering oxidation of LDL (low-density lipoprotein), the harmful cholesterol. It is actually oxidized cholesterol that damages arteries. There are hundreds of studies linking antioxidant-rich diets to a lower risk of both cancer and heart disease, as well as other degenerative diseases.

Diet is the practice of intake of food in a regulated fashion to achieve or maintain a controlled weight. The diet mainly consists of the food which has a low fat level and potenial to attain a healthy body which grows healthy muscles . A healthy diet is one that is arrived at with the intent of improving or maintaining optimal health .This usually involves consuming nutrients by eating the appropriate amounts from all of the foods groups, including an adequate amount of water.the healthy diet generally include the plant based foods,i.e, various vegetables , fruits, legumes, etc., and some of the sea foods, etc., and which sans the processed food stuffs or fast food types which has a high level of fat content . Some foods have low nutritional value, and if consumed on a regular basis will contribute to the decline of human health.. These food which have the low nutrional values will introduce a lot of health risks to your body including obesity ,diabetes , heart problems . While plants, vegetables, and fruits are known to help reduce the incidence of these diseases, the benefits on health posed by plant-based foods, as well as the percentage of which a diet needs to be plant based in order to have health benefits is unknown. Nevertheless, plant-based food diets in society and between nutritionist circles are linked to health and longetivity, as well as contributing to lowering cholesterol, weight loss, and in some cases, stress reduction.

Even though the benefits of most food additives outweigh any potential risks, prudence and moderation should prevail in their use; some can be avoided entirely. Some additives pose problems for people with certain medical conditions. Anyone with high blood pressure or any condition that mandates a low-salt diet should check the labels on all processed foods for various forms of sodium. People trying to reduce sugar intake should look for lactose and other ingredients ending in "ose"; these are forms of sugar. Those with an inherited tendency to store excessive iron, a condition called hemochromatosis, should avoid iron-enriched breads, cereals, and other products. Sulfites used to preserve the color of dried fruits, frozen French fries, and sauerkraut can trigger an asthma attack in susceptible people. Some people may experience headaches after eating foods preserved with nitrites, and in rare cases children with attention deficit disorder may respond adversely to certain food colorants. Some additives amount to overkill; this is especially true of highly fortified breakfast cereals.
Preserved foods have more additives than their fresh counterparts. Fresh meat, poultry, and fish, for example, do not contain the nitrites and other preservatives found in smoked or processed meats. Highly processed foods tend to contain the most additives. These, though, should be avoided more on account of their poor nutritional value than simply because of their additives.

Additives can be safe even though they sound distasteful. Shellac, for example, the resinous secretion of the female Indian "lac" bug, is often referred to in the trade as "confectioner's glaze." It can be used to give a protective, glossy coating to candies, jelly beans, and ice cream cones. Since it is insoluble in water, it can prevent the food product from drying out by forming a moisture impermeable layer. That's the reason citrus fruits and avocados are sometimes treated with shellac. This substance has long been used as a food additive without any problem, and animal tests have shown no adverse reactions.
Substances such as sodium stearyl fumarate, an additive to improve the texture and handling properties of baked goods and dioctyl sodium sulfosuccinate, and emulsifier and flavor enhancer, although harmless, make those of us without a degree in chemistry understandably wary.

The most compelling evidence in support of diet as a means of controlling blood pressure comes from two trials sponsored by the National Institutes of Health. Together the studies are known as the DASH diet.
The first study, carried out in 1997, was called "DASH," for Dietary Approaches to Stop Hypertension. It found that blood pressure levels could fall significantly with an eating plan low in total fat, saturated fat, and cholesterol, and rich in fruits, vegetables, and low-fat dairy products. The diet was shown to prevent hypertension and in some cases reduce blood pressure as much as an antihypertensive drug. Results were seen within two weeks, and benefits remained eight weeks later regardless of a person's gender, ethnicity, or starting blood pressure,
The DASH diet provides foods that are high in fiber, calcium, magnesium, and potassium, all of which have been associated with lower blood pressure. It is also low in saturated fat. The diet calls for eating 8 to 10 servings of fruits and vegetables and 2 to 3 cups of low-fat dairy foods daily. Here are the broad DASH guidelines you can follow in menu planning:
• Grains and grain products: 7 to 8 servings daily
• Fruits and vegetables: 4 to 5 servings of each daily
• Low-fat or nonfat dairy foods: 2 to 3 servings daily
• Meats, poultry, and fish: 2 or fewer 3-oz (85-g) servings (
• Nuts, seeds, or legumes: 4 to 5 servings per week
• Fats: 2 to 3 servings daily; avoid saturated fat
• Sweets'. 5 per week J DASH-sodium trial -rftiml A follow-up trial, held in 2000, examined whether reducing salt could enhance results even more. nj§j| Sodium in table salt and in other foods can raise blood pressure by causing the body to retain water thereby increasing blood volume I and thus blood pressure. Sotfmm ateo causes small blood vessels to constrict. This study showed that the DASH
diet combined with salt reduction was superior to either strategy alone. All the participants benefited from limiting their salt intake.

Recent research on antioxidant supplementation has yielded conflicting results. But there is no doubt about one thing—eating a diet high in antioxidant-rich foods is a smart choice. There are hundreds of studies linking antioxidant-rich fruits and vegetables to a lower risk of heart disease, cancer, and many other illnesses. But why is eating fruits and vegetables so healthy? Is it due to some specific compounds found in plant products or some special combination of nutrients? Or is it that people who eat lots of fruits and vegetables eat less meat, or that in general they consume fewer calories? In any case, the antioxidant theory merits investigation.
Just as a burning fire needs oxygen, every cell in our body needs a steady supply of oxygen to derive energy from digested food. But consuming oxygen comes with a price; it also generates free radicals, unstable molecules that can damage healthy cells. Free radicals are highly reactive because they contain an unpaired electron, and electrons prefer to pair up. So these free radicals search for a molecule from which they can steal an electron. The molecular victim then goes in search of an electron to satisfy its deficiency and sets off a chain reaction in the body that results in the creation of more free radicals. A molecule that has lost electrons in this manner is said to have been "oxidized."

For centuries, people have enhanced their foods with various flavorings, preservatives and dyes. But some ingredients on today's food labels can be downright scary.
Few foods reach today's supermarket' free of additives—substances
that do not occur naturally in a food but are added for various reasons. These include preservatives to prevent spoilage; emulsifiers to prevent water and fat from separating; thickeners; vitamins and minerals (either to replace nutrients lost in processing or to increase nutritional value); sweeteners (both natural and artificial), salt, flavorings to improve taste; and dyes to make everything from candies to soft drinks more visually appealing.
In all, North American food processors may use any of about 2,800 additives. Although many people question the safety of these additives, the fact is that their use is governed by stringent regulations. Authorities require extensive studies before an additive is allowed on the market. In spite of this, rare reactions to certain additives are possible. The appropriate use of additives, though, allows us to enjoy history's safest and most abundant assortment of foods.
The most common food additives are sugar, corn syrup, other sweeteners, and salt; they are used both to enhance flavor and to retard spoilage. Other additives offer their own unique health benefits; these include calcium, as well as ascorbic acid (vitamin C), vitamin E, and other antioxidants that prevent fats from turning rancid and may also offer some protection against cancer, heart disease, and other ailments.

Used as a flavor enhancer, monosodium glutamate (MSG) is a common ingredient
in Asian cooking. It does not actually change the flavor of food, it acts on the tongue to heighten the perception of cer¬tain tastes and minimize others. It masks any unpleasant tastes and brings out agreeable flavors. MSG occurs naturally in dried seaweed; more commonly, it is made from wheat or corn gluten or the liquid waste of sugar-beet refining.
In susceptible people, MSG may trigger headaches or idiosyncratic reactions. These problems, however, are more infrequent than is generally believed. Some people avoid MSG because they fear experiencing "Chinese restaurant syndrome." So much so that restaurants have taken to posting signs declaring "No MSG added."
Numerous studies around the world have failed to prove the existence of this condition. Perhaps the victims of this syn¬drome are reacting to other components in Chinese food. Histamine, tyramine, and phenylethylamine can all cause flushing, palpitations, and headaches, and are found in black beans, shrimps, and soy sauce, which are all common in Chinese cuisine.

• Fruits and vegetables for vitamin C.
• Garlic and hot peppers (chilies), which may act as natural decongestants.
• Fluids to loosen phlegm.
The runny nose, cough, and sore throat of a cold are hard to escape; most people suffer two or three bouts with the enemy a year. That's why it's called "the common cold."
In the winter months, flu (short for influen¬za) inflicts a similar misery on people; what makes flu worse is the presence of fever, as well as muscle and joint aches. The complications of flu—especially pneumonia—can be serious and thousands of North Americans die from flu or its complications each year.
Colds and flu are highly contagious respira¬tory infections that are caused by viruses. More than 200 cold viruses (rhinoviruses) have been identified; unfortunately, developing immunity to one does not protect you from the others. There are fewer flu viruses, but they undergo frequent mutations—that is, they change their protein structure just a little—each year as they sweep around the globe. This is why new flu vaccines are produced yearly that protect against the prevailing strains of the virus. Doc¬tors recommend annual flu shots for everyone over the age of 65, people of any age who have a circulatory, respiratory, kidney, metabolic, or immune disorder.