January, 2011

Patron
Cdr (Retd) Abdul Razaq PN
Convener
Muhammad Muzaffar
Incharge
Bushra Farooqui
Topic: Food Sciences and Health (Volume I)

POMEGRANATE HEALS INFLAMMATION

Syeda Noorulain Zaman
Lecturer - Biology
INFLAMMATION
Inflammation is a condition where the body's immune system,
which consists largely of special white blood cells and
chemicals messengers, protects a person from infection and
foreign invaders such as bacteria and viruses.

In some diseases, unfortunately, the immune system triggers an

inflammatory response when there are no foreign substances to
fight off. In these conditions, called autoimmune diseases, the
body's normally protective immune system damages its own
tissues. The body responds as if normal tissues are infected or
somehow abnormal. This process is termed autoinflammation.

EFFECT OF POMEGRANATE ON INFLAMMATION RELATED DISEASES

According to a recent research, the cure to Arthritis and related diseases
through consumption of pomegranate fruit and extract, has been
discovered. Previously, it has been discovered that pomegranate has
healthy effects on heart health and reduces risks of cardio-vascular
diseases (CVD).

Pomegranate extract may inhibit the chronic inflammation linked with a

variety of health problems such as heart disease and arthritis. Pomegranate
is known to be high in antioxidants, including punicalagins and punicalins,
and antioxidants are known to help reduce inflammation in the body.

While short-term inflammation is often a normal and healthy immune

response, chronic inflammation is associated with a variety of health problems including arthritis, heart disease,
osteoporosis, Type 2 diabetes and dementia.

BENEFITS OF POMEGRANATE FRUIT

In both laboratory and clinical studies, pomegranate has been shown to:
 Reduce oxidative stress
 Support the synthesis and activity of nitric oxide, which offers cardiovascular protection
 Inhibit the oxidation of potential harmful low-density lipoprotein (LDL), which helps maintain the
integrity of blood vessels
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  Quench free radicals and reduce their damaging effects
 Reduce oxidant-related cellular blood vessel changes
 Lower after-meal blood sugar levels
 Help kill bacteria associated with dental plaque and helping heal gum disease either alone or in
combination with the herb gotu kola.
 Helps in reducing inflammation.
 Cures rheumatoid arthritis, osteo-arthritis, osteo-penia, osteoporosis and inflammation realted diseases.
 Reduces risks of cancer and inhibits growth of tumours.

SYMPTOMS OF ARTHRITIS
Many types of joint and muscle diseases are the result of autoinflammation. Arthritis is a general term that
describes inflammation in joints. Some types of arthritis associated with inflammation include:
 Rheumatoid arthritis
 Psoriatic arthritis
 Gout
 Pseudogout
 Reiter’s disease
 Polymyalgia rheumatica

Inflammation is characterized by:

 Swelling
 Redness
 Heat
 Joint pain
 Loss of joint function
 Fever
 Chills
 Fatigue
 Malaise (loss of energy)
 Headaches
 Loss of appetite
 Muscle stiffness

RECENT RESAERCH OF POMEGRANTE FRUIT ON ARTHRITIS

According to a study, "Consumption of pomegranate fruit extract may be of value in inhibiting inflammatory
stimuli-induced cartilage breakdown and production of inflammatory mediators in arthritis."

Results prove that in future, Pomegranate fruit can be used as a medicine in treating arthritis too. The
researchers found that the activity of both inflammation markers in the rabbits given pomegranate extract was
significantly reduced compared to the control rabbits. Similar results were obtained in human subjects.

CONCLUSION
Natural methods to reduce inflammation are becoming more popular as increasing concern emerges over the
health effects of non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen. While NSAIDs
are some of the most frequently prescribed drugs globally, potential side effects include gastrointestinal toxicity,
raised blood pressure and a higher risk of cardiovascular disease. Therefore, herbal medicines from
pomegranate fruit will be more effective and will have disease preventive potential. Pomegranate fruit is a
seasonal fruit, hence, full advantage should be drawn from it.
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 CAFFEINE AND HEALTH
Nida Khursheed
Lecturer – Chemistry
Caffeine (C8H10N4O2) is a common name for trimethylxanthine. Caffeine is naturally
produced by several plants, including coffee beans, guarana, yerba mate, cacao beans, and
tea. The molecule was first isolated by the German chemist Friedrich Ferdinand Runge in
1819. It is estimated that 90 percent of adults in the world consume caffeine in their daily
diet .In the developing world, tea is the preferred method of caffeine intake. Interestingly,
tea is second only to water as the most commonly consumed beverage, and three times as
much tea as coffee is drunk in the world.

There are many types of foods and beverages that contain differing amounts of caffeine. Some of the most
common, with the amount of caffeine per serving noted parenthetically, include:
 Instant coffee (66 mg)
 Brewed coffee (135 mg)
 Cappuccino (25-60 mg)
 Espresso (35 mg)
 Tea (35 mg)
 Chocolate bar (10 mg)
 Cola (46 mg)

When purified, caffeine is an intensely bitter white powder. It is added to colas and other soft drinks to impart a
pleasing bitter note. However, caffeine is also an addictive stimulant. In humans, it stimulates the central
nervous system, heart rate, and respiration, has psychotropic (mood altering) properties, and acts as a mild
diuretic.

You can feel the effects of caffeine in your system within a few minutes of ingesting it, and it stays on your
system for many hours. While in your body, caffeine affects the following hormones:
 Adenosine: Can inhibit absorption of adenosine, which calms the body, which can make you feel alert in
the short run, but can cause sleep problems later.
 Adrenaline: Caffeine injects adrenaline into your system, giving you a temporary boost, but possibly
making you fatigued and depressed later. If you take more caffeine to counteract these effects, you end
up spending the day in an agitated state, and might find yourself jumpy and edgy by night.
 Cortisol: Can increase the body’s level of cortisol the ‘stress hormone’, which can lead to other health
consequences ranging from weight gain and moodiness to heart disease and diabetes.
 Dopamine: Caffeine increases dopamine levels in your system, acting in a way similar to amphetamines,
which can make you feel good after taking it, but after it wears off you can feel ‘low’. It can also lead to
a physical dependence because of dopamine manipulation.

These changes caffeine makes in your physiology can have both positive and negative consequences:
 Caffeine and Sleep: Caffeine can affect your sleep by keeping you awake longer, thereby shortening the
amount of sleep you get, and giving you less time in the restorative stages of sleep, which takes a toll on
your level of alertness the next day and overall health. Therefore for better sleep it is recommend that
caffeine not be consumed within six hours of going to bed. Though, caffeine doesn’t affect the stages of
sleep the way other stimulants do, so it’s a better choice than speed or other ‘uppers’ to use if you need
to stay awake.

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  Caffeine and Weight: Many experts believe that increased levels of cortisol lead to stronger cravings for
fat and carbohydrates, and cause the body to store fat in the abdomen. Interestingly caffeine can speed
up metabolism. Also, it can help the body break down fat about 30% more efficiently if consumed prior
to exercise. Caffeine can keep blood sugar levels elevated, leaving you feeling less hungry.
 Caffeine and Exercise: If caffeine elevates levels of cortisol and other hormones for a temporary boost,
after caffeine wears off, the body can feel fatigued. This can make physical activity more difficult.
Caffeine has been found to enhance physical performance and endurance if it isn’t overused. This,
combined with its effect of fat burning during exercise, can actually enhance workouts and enable you to
get in better shape and feeling less stressed throughout the day if you take it at the right time.

The precise effect of caffeine is dependent on numerous factors, including your own tolerance as well as how
much you drink. With potential negative and positive health consequences, caffeine can be your friend, but in
controlled doses.

EATING HEALTHY TO PREVENT AILMENTS

Ayaz Raza Tremazi
Assistant Professor – C. Geography
Your diet not only affects your health but also helps to determine the quality of your life and how long you will
live. Based on collective wisdom of hundreds of experts in nutrition, medicine and scientific evidence, this
article offers guide to foods and ailments. Diet can help to conquer stress, insomnia and low energy levels.

CANCER-FIGHTING DIETS

FAT
Fat may be one of the biggest contributors to the cancer-
causing process. Eating less fat and getting more nutrients
from food rather than from supplements prevents cancer.
High fat consumption increases the amount of bile acids in
the colon that can promote tumor growth, especially of the
cells that line the colon.

FIBER
Fiber is thought to be a powerful weapon against cancer
and may have protective effects against colorectal cancer,
there is evidence that fiber intake improves overall health
by moving wastes through the digestive tract faster, giving potentially toxic wastes less time to come into
contact with intestinal cells.

Good sources of fibers include whole-grain cereals and breads, prunes, berries, kidney beans, fresh fruits,
vegetables and brown rice. It has been recently discovered that plant foods such as tomatoes, citrus fruits,
berries, peppers, carrots, broccoli, cabbage, and soy beans help fight against cancer.

FOLATE-RICH FOODS
Folate (Folic Acid) is an important vitamin B, which may help protect against cancers of the colon, and rectum.

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The best way to get folate is not from a pill, but by eating enough fruits, vegetables, and enriched grain
products. Fortified breakfast cereals and whole wheat products, eggs, chicken liver, beans, sunflower seeds, and
leafy green vegetables like spinach are good sources of folate.

FRUITS AND VEGETABLES

FIGHTING CANCER WITH COLOR

Fruits and vegetables are rich in cancer-fighting nutrients, the more color, the more nutrients they contain.
They help you reach and maintain a healthy body weight. Carrying extra pounds increases the risk for multiple
cancers, including colon, esophagus, and kidney cancers. Aim for at least five servings a day, prepared in a
healthy way.

DARK GREEN LEAFY VEGETABLES

Dark green leafy vegetables such as mustard greens, lettuce, and spinach have an abundance of fiber, and folate.
These nutrients may help protect against cancer of the mouth, larynx, pancreas, lung, skin, and stomach.

THE CABBAGE FAMILY VERSUS CANCER

Cabbage, cauliflower and sprouts may help your body
defend against cancers such as colon, breast, lung, and
cervix. Fermented cabbage contains the beneficial
microbes leuconostoc and lactobacillus that boosts
digestion.

CANCER-FIGHTING TOMATOES
Studies have linked eating tomatoes to reduced risk of
several types of cancer, including prostate cancer.
Processed tomato products such as juice, sauce, or
paste increase the cancer-fighting potential.

MR. BEAN
Beans stabilize glucose sugar levels and help fight cancer, too. They contain several potent phytochemicals that
may protect the body cells against damage that can lead to cancer. Half a cup every day is recommended.

TURMERIC : PROTECTION FROM AN EXOTIC SPICE

Curcumin, the coloring principle of turmeric, or curcuma root, extracted as an orange yellow crystalline
substance, is the main ingredient in spice turmeric and a potential cancer fighter. Lab studies show it can
suppress the transformation, proliferation, and invasion of cancerous cells for a wide array of cancers

ANTIOXIDANTS
Free radicals are potentially dangerous substances and one of the by-products of oxygen used by every cell in
our body which damage cells through oxidation, the same process that rusts metal and turns butter sour.
Oxidation has also been shown to contribute to heart disease, cataracts, aging, and infections.

The body cells have a natural defense strategy against free radicals and are often able to repair the damage
caused by them. Antioxidants, an important substance, fights against colorectal and other cancers bolstering the
body's defense against free radicals. Studies have suggested that antioxidants are best taken as foods as opposed
to supplements, such as selenium and beta-carotene (a form of vitamin A). Eat foods that are good sources of
vitamin A, and C , such as all fruits and vegetables, and vitamin E which is found in wheat germ, nuts, and
seeds. Good sources of selenium include seafood, meat, and cereals.

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GRAPES AND CANCER
Grapes and grape juice, especially purple and red grapes, contain resveratrol. Resveratrol has strong antioxidant
and anti-inflammatory properties. In laboratory studies, it has prevented the kind of damage that can trigger the
cancer process in cells. There is not enough evidence to say that eating grapes or drinking grape juice or wine
can prevent or treat cancer

POMEGRANATE JUICE
Pomegranate juice offers potent antioxidant benefits which protect the brain from the damage of free radicals.
Pomegranate juice has added sugar to counteract its natural tartness. Two ounces a day, diluted with mineral
water is recommended.

BLUEBERRIES
Blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions
such as Alzheimer's disease or dementia. Studies have also shown that diets rich in blueberries significantly
improved both the learning capacity and motor skills. It is recommended to add at least 1 cup of blueberries a
day in any form – fresh or frozen.

DARK CHOCOLATE
Dark chocolate has powerful antioxidant properties and contains several natural stimulants, including caffeine,
which enhance focus and concentration. It stimulates the production of endorphins, which helps improve mood.
One-half ounce to 1 ounce a day will provide all the benefits you need.

VITAMINS AND MINERALS

FOLIC ACID (VITAMIN B9)

Folic acid is an excellent weapon in the fight against cancer and essential
in forming new cells and tissues as well as keeping red blood cells
healthy. The most common sources of folic acid are citrus fruits and
dark, green leafy vegetables, especially spinach.

CALCIUM AND VITAMIN D

Calcium and Vitamin D may not only strengthen bones, but also fight off
colon cancer.

Good sources of calcium include: Milk, cheese, yogurt, salmon, sardines, and dark green leafy vegetables such
as mustard, and collard greens.

Sources of Vitamin D include salmon, sardines, fortified cow's milk, egg yolk, and chicken liver.

PROPER NUTRITION AND DIET

Proper nutrition and diet are important for many digestive diseases, including
colorectal, esophageal, and liver cancers.

FISH
Fish, such as salmon, sardines and herring are rich in omega-3 essential fatty
acids, which are essential for brain function. Omega-3 also contain anti-
inflammatory substances. A 4-ounce serving, two to three times a week is
recommended.

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WHOLE GRAINS
Whole grains, such as oatmeal, whole-grain breads, and brown rice can reduce the risk of heart disease. Wheat
germ is not technically a whole grain, but because in addition to fiber, it has vitamin E and omega-3 fatty acids
is highly recommended. Half a cup of whole-grain cereal, 1 slice of bread two-thee times day, or 2 tablespoons
of wheat germ a day is suggested.

NUTS AND SEEDS

Nuts and seeds are good sources of vitamin E. Higher levels of vitamin E correspond with less cognitive decline
as you get older. An ounce a day of walnuts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, and
unhydrogenated nut butters such as peanut butter, and almond butter, are recommended.

WALNUTS REDUCE STRESS

According to a new study and researchers, regularly eating a handful of walnuts can reduce blood pressure
during stress. The study, shows that a dietary change could help our bodies better respond to stress. Walnuts are
known to be a rich source of fiber, antioxidants, and unsaturated fatty acids, particularly alpha-linolenic acid.
Alpha-linolenic acid is an omega

GREEN TEA'S ANTICANCER POTENTIAL

Green tea may be a strong cancer fighter. In laboratory studies, green tea has slowed or prevented the
development of cancer in colon, liver, breast, and prostate cells. It also had a similar effect in lung tissue and
skin. And in some longer term studies, tea was associated with lower risks for bladder, stomach, and pancreatic
cancers.

FRESHLY BREWED TEA

Two to three cups a day of freshly brewed tea contains a modest amount of caffeine which, when used
judiciously can boost brain power by enhancing memory, focus, and mood. Tea also has potent antioxidants,
especially the class known as catechines, which promotes healthy blood flow. It has to be freshly brewed. Tea
bags do count, however.

COFFEE
Coffee has a very strong antioxidant capacity. The vast majority of studies have shown a benefit of coffee on
the prevention of type 2 diabetes. Coffee also contains minerals such as magnesium and chromium, which help
the body use the hormone insulin, which controls blood sugar (glucose). Coffee has also been linked to lower
risk of dementia, including Alzheimer’s disease.

AVOID HIGHER CONSUMPTION OF COFFEE

Coffee also contains caffeine which can raise blood pressure, as well as blood levels of the fight-or-flight
chemical epinephrine (Adrenaline) and may counter several risk factors for heart attack and stroke. Higher
consumption of coffee is associated with decreased risk of Parkinson’s disease, liver cirrhosis and liver cancer.
Coffee contain acids that can make heartburn worse

WATER AND FLUIDS

Water not only quenches your thirst, but it may protect you against bladder cancer. The lower risk comes from
water diluting concentrations of potential cancer-causing agents in the bladder. Also, drinking more fluids
causes you to urinate more frequently which lessens the amount of time those agents stay in contact with the
bladder lining.

YOGURT
Studies suggest yogurt can help ease lactose intolerance and may help tame gas, diarrhea, and other digestive
problems.
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SALT
People who have high blood pressure would be well advised to eat less salt because the blood pressure may go
even higher. Salt starts damaging the kidney which makes it harder to get rid of excess sodium. How much they
need to restrict it depends on how high their blood pressure is.

There's no denying that as we age chronologically, our body ages right along with us. But research is showing
that you can increase your chances of maintaining a healthy brain well into your old age if you add these
"smart" foods to your daily eating regimen.

HARMFUL EFFECTS OF FOOD PRESERVATIVES

Aneela Kanwal
Lecturer - Chemistry
Preservatives are added to foods to prevent decomposition from chemical
changes and microbial growth. They keep food from spoiling during
shipment and prolong shelf life. Common food preservatives act as either
antioxidants or antimicrobials. Antioxidants prevent the oxidation of
constituents in food, keeping it from becoming rancid or from developing
black spots when exposed to oxygen (like an apple does when you cut it
open). Antimicrobial preservatives kill or prevent the growth of bacteria and
fungi.

Some preservatives used in food can be considered to fit into the same
classification as poisonous drugs. They are harmful to the body and can cause a number of health problems,
especially if consumed in large amounts. Some common food preservatives used in the United States have been
banned in some other countries because of the harm they can cause.

Harmful Effects of Preservatives

Benzoates can trigger allergies and may cause brain damage. Foods include pickles, flour, margarine, fruit
purees, fruit juices, and beer.

Bromates can destroy nutrients and cause diarrhea. White flour and bread are common foods that contain this
preservative.

BHA and BHT (butylated hydroxyanisole and butylated hydroxytoluene) are the two most widely used
synthetic antioxidants in foods. These preservatives have caused cancers in rats; however, some studies show
they may actually protect against the development of cancers. BHA can be found in meats, baked goods,
cereals, snack foods, and beer. BHT is often found in pre-packaged food.

Glutamates may cause headaches, palpitations, dizziness, and cancer. Almost all convenience foods contain
this harmful preservative.

Mono- and Di-glycerides may cause birth defects and cancer. You can find these preservatives in many foods,
such as cookies, cakes, pies, bread, peanut butter, dry roasted nuts, vegetables packaged with sauce, shortening,
and margarine.

Nitrates and Nitrites are known carcinogens. These harmful preservatives are used to preserve meat.

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Propyl gallate may cause birth defects and damage the liver. This preservative is mostly found in meat
products, vegetables packaged with sauce, pickles, vegetable shortening and oils, and even in chewing gum.

Sulfites are also common food preservatives and may cause headaches, joint pain, heart palpitations, allergies,
and cancer. Foods include fruit, dried fruit, jarred olives and peppers, corn syrup, cornstarch, wine vinegar, and
wine.

To help avoid harmful effects of preservatives, read all food labels closely.

A Healthier Life Style

Eradicating every guilty pleasure in life is not the end goal here, nor it is a particularly realistic approach to
making changes. We all enjoy the occasional cheeseburger, odor of fries, or bag of chips. But if we understand
the consequences of making what ought to be an occasional treat into the mainstay of our diet, we can begin to
make wise choices about how many of these things we are willing to eat. When it comes to avoiding many of
the questionable – and possibly deadly – additives contained in processed foods, we're only human after all, so
taking baby steps toward change is usually the best approach.

If you can accomplish just one of these 10 steps, you're moving in the right direction. Try implementing one
change a month...

1. As a general rule, if you don't recognize – or can't pronounce – the words on a label, don't buy it, or eat
it. Opt instead for the real thing!
2. Avoid products containing
a. Nitrates and nitrites (including sodium nitrite)
b. Sulfites (including metabisulfites)
c. Sulfur dioxide
d. Benzoic acid (aka sodium benzoate)
e. BHT (butylated hydroxytoluene)
f. BHA (butylated hydroxyanisole)
g. Coloring
h. Coal tar
i. Propylene glycol
j. MSG (monosodium glutamate)
k. Refined or bleached flour (i.e. whitened using chloride oxide
3. Don't eat partially hydrogenated or hydrogenated trans fats
4. Don't eat products containing sugar substitutes such as saccharine and aspartame.
5. Avoid products with a long shelf life – the better they do on the shelf, the worse they are for your body.
6. Avoid products that have been enriched. They have been completely devitalized during processing.
7. Avoid food that has been genetically modified or engineered. Nearly all processed food contains GMOs.
8. Avoid products made with ingredients euphemistically described as "natural flavoring" or "natural
coloring."
9. Avoid products with added sugar – watch for words with "-ose" endings such as glucose.
10. Incorporate a multi-vitamin into your health regimen.

If you've had a history of eating products high in sugar and are concerned about diabetes, incorporate disease-
fighting products such as garlic, vitamin E, and aloe vera into your diet. Vitamin E supplements can also protect
your body from the harmful effects of eating refined products that have been bleached with chloride oxide.

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As you begin to eliminate processed food from your diet, and start to enjoy eating real food that has not been
processed to death, you will be on your way to optimizing your health and will make an investment in your
body's future and, ultimately, you will feel better.

FOOD PRESERVATION AND PHYSICS

Nisar Ahmed
Lecturer - Physics
No matter how much hygienically we prepare our food, it always contains bacteria in it. If we leave the food un-
preserved, the bacteria inside it grows and spoils the food. The food loses its quality, it loses its edibility, and it
loses its nutritive value. Preserving food is to prevent growth of these bacteria.

Food is preserved in many ways e.g. drying, freezing, air-tight packing, and vacuum-packing, sinking in syrup,
pickling, salting, or adding preservatives. Preservatives are the friendly bacteria which prevent growth of the
un-friendly bacteria present in the food. Some other methods of preserving food are pasteurization, irradiation,
and the pulsed electric field processing.

Irradiation
In this process the food is exposed to the ionizing radiations; either high-energy
electrons, or x-rays, which are obtained from the accelerators, or gamma rays
which are obtained from the radioactive sources, such as Cobalt-60 or Caesium-
137. The ionizing radiations kill bacteria, or make the bacteria infertile, and
hence slow down the ripening or spoiling of food. It is estimated that about
500,000 tons of food items are irradiated per year worldwide in over 40
countries, mainly the fruits and spices. The logo in the picture when marked on
a container indicates that food in the container is irradiated. However the
irradiation is not effective against viruses, or poison already formed in the food,
and is only useful for food of high initial quality.

Pulsed Electric Field Processing (PEF)

In this method the food cells are processed by means of brief pulses of a strong electric field. In PEF processing,
a substance is placed between two electrodes, then the pulsed electric field is applied. The electric field enlarges
the pores of the cell membranes which kills the cells and releases their contents. PEF for food processing is a
developing technology still being researched, and only a limited PEF processing is being undertaken for the
preservation of the fruit juices.

Pasteurization
In this process a food, usually liquid, is heated to a specific temperature for a definite length of time, and then
cooled immediately. The process slows the growth of the bacteria in the food, and hence preserves the food.
The process is named after its inventor, French chemist and microbiologist Louis Pasteur. Pasteurization of milk
is famous.

February, 2011
COMING Submission Date Feedback
Food Sciences and Email
UP NEXT Convener CIBES
January 31, 2011 cibes@cet.edu.pk
Health (Volume II) Publication Committee

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