Diet for Beauty & Health

Module 07

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7. Module 07- What’s in There? Minute Ingredients with Surprisingly Powerful Effect

Table of Contents

7. Module 07- What’s in There? Minute Ingredients with Surprisingly Powerful Effect .................................. 1

7.1. The Power of Probiotics .......................................................................................................................... 3

7.2. An Introduction to Prebiotics................................................................................................................ 11

7.3. Using Supplements to Promote Health and Beauty ............................................................................. 13

7.4. Super Foods that Boost the Immunity .................................................................................................. 15

7.5. Nutrient Dense Foods ........................................................................................................................... 18

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Perhaps you are eating the right foods, but do you know why they are good for you? There are a number of

magic foods and natural supplements that you can take to enhance your health and your natural beauty. In

module 7, you will learn all about the small ingredients with big effects on our bodies. Not only will you

learn about the healthy ingredients that you are consuming, you will also learn about what effect they

have on your body and your overall health.

Knowing what the ‘good’ nutrients and ingredients are is important, but it is also beneficial to understand

what these are doing to your body and who should take them.

Module 7 will cover the following items:

7.1. The Power of Probiotics

7.2. An Introduction to Prebiotics

7.3. Using Supplements to Promote Health and Beauty

7.4. Super Foods that will Boost Immunity

7.5. Nutrient-Dense Foods

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7.1. The Power of Probiotics

You have probably heard all about Probiotics. You probably take them. But do you actually know what

Probiotics are and do you know why people take them?

What is the definition of Probiotics?

Probiotics are special micro-organisms that have been introduced into a person’s body, usually through

food or drinks for their beneficial health qualities. To be more specific, they are live yeasts and bacteria.

Bacteria usually have negative connotations, however, Probiotics are also otherwise known as ‘friendly’

bacteria.

What kind of food are Probiotics usually found in?

Today, there are a number of modified foods such as the specially formulated yoghurt drinks that contain

Probiotics, but what many people do not realize is there are also a number of foods that contain Probiotics

naturally. Probiotics can typically be found in the following:

Specially formulated yoghurts and drinks

Kampuchea (fermented) tea

Japanese Miso soup

Soy milk

Kefir

Sauerkraut

Specially formulated milk

Dark chocolate

Microalgae

Dill pickles

Tempeh

Korean Kimchee

Olives

Health supplements

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Yoghurt

There are a lot of yoghurts that have been formulated to be full of probiotics. These are often more

expensive. You do not have to purchase yoghurt that has been specially formulated; instead read the

yoghurt labels and ingredients. Avoid yoghurts that have extra added sugar and syrup and choose yoghurts

that contain natural ingredients. Typically, the label will state ‘active’ or ‘live cultures.’

Kampuchea Tea

Kampuchea tea is an Asian fermented dark tea that is full of Probiotics. Typically, this tea is not found in

your average supermarket and will need to be sourced from an Asian grocery store. Kampuchea tea has

been proved to boost energy and at the same time assist in the stomach’s digestion. It can be taken hot or

cold and it is recommended to drink one cup a day in the morning,

Japanese Miso Soup

Miso soup is originally from Japan; however, it can be widely found in most supermarkets in either a liquid

or powered form. Miso soup’s powerful ingredient is tofu which is very low in calories with many

Probiotics. It also contains a high amount of protein that is known to assist with your body’s energy levels.

Soy Milk

Soy milk is the milk popular among those who are lactose intolerant or follow the vegan diet. It naturally

contains a number of natural Probiotics. Manufacturers of Soy milk often add extra Probiotics for health

purposes. Read the labels carefully and look for ‘live’ or ‘active cultures.’

Kefir

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Kefir can be described as a mix of yoghurt and milk. This drink is commonly consumed in Eastern parts of

Europe after a meal to aid digestion. It is packed with Probiotics and can be taken alone as a drink, poured

onto cereal or made into a smoothie.

Sauerkraut

Sauerkraut is pickled cabbage. Cabbage alone does not contain Probiotics, but the fermentation and

pickling process of the cabbage results in Sauerkraut being naturally high in Probiotics.

Probiotic Milk

Regular milk does not contain Probiotics; however, manufacturers often add it to specific brands of milk

and advertise its health benefits. This milk should be consumed after consulting your dietician or doctor as

it has side effects in children and the elderly, such as bloating.

Dark Chocolate

Dark chocolate, high in cocoa, is naturally high in Probiotics and antioxidants making it the perfect sweet

for taste and health benefits.

Microalgae Drinks

Microalgae drinks are otherwise known as ‘blue algae drinks.’ The number one ingredient is Microalgae,

which is a grass-like plant often found in the sea. This plant is naturally high in Probiotics and other active

antioxidants. You can buy this in a powered form from your local health store.

Pickles

Pickles come in two varieties – the sweet pickle or the dill pickle. Like sauerkraut, the pickle gains its

Probiotics from the fermentation process.

Tempeh

Tempeh is a soy protein product popular among vegetarians and vegans. It is high in Probiotics,

antioxidants and vitamin B12. It can be eaten in a variety of ways, including: grilled, baked or sautéed.

Kimchee

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Kimchee is a spicy fermented cabbage dish from South Korea. The pickling process of kimchee is

responsible for its Probiotic active ingredients. It is also full of calcium and vitamins and therefore is a very

low-fat healthy food to consume.

Olives

Not all olives contain Probiotic elements, only those that have been preserved in brine. Olives in brine are

extremely high in natural Probiotics because the brine acts as a breeding ground and the Probiotics are

able to thrive.

How do Probiotics work in your Body?

Scientists believe that many of the human body’s digestive disorders occur because of a disturbance of the

body’s ‘friendly bacteria’ in the intestines. This most commonly occurs after a person has taken antibiotics

or suffered from an intestinal infection. Additionally, intestinal problems occur when the intestines’ lining

has been damaged and consuming, or consciously taking Probiotic-rich foods or supplements, can restore

the balance of ‘healthy bacteria’ in the body.

Our bodies have a number of healthy bacteria that is needed to function and maintain optimal health.

When these ‘good bacteria’ are removed or lost, there is an imbalance. There are a few ways in which the

body can lose ‘healthy bacteria’.

Processed foods and artificial additives delete your body’s beneficial bacteria that you have ingested

from vegetables, fruits and dairy products.

Antibiotics kill germs, but they also kill the beneficial bacteria that are needed for optimal digestive

health.

Chemicals and living in a polluted environment reduce the levels of a body’s healthy bacteria.

Poor diets lead to a loss of healthy bacteria and can cause a number of deficiencies and illnesses that

Probiotics fight, such as immune deficiency and intestinal fun

It is therefore necessary to replenish the body’s missing ‘good bacteria’ in the form of Probiotics.

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Probiotics:

o Assimilate nutrients

o Boost the metabolism

o Produce necessary digestive enzymes

o Metabolize fats

o Metabolize cholesterol

o Produce vitamin K

o Strengthen intestinal mucous

o Boost antioxidants

Why is Probiotics Good for you?

Over the years there has been a lot of research carried out about the benefits of Probiotics. They have

been proven to:

Boost the immune system naturally

Assist in digestion

Help restore balance to the body’s good bacteria levels

Boost energy

Probiotics have been used to treat and control a number of common illnesses and diseases; however, they

do not have any curing elements. Such diseases and illnesses include:

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Antibiotic-associated diarrhea and nausea (AAD)

Irritable bowel syndrome (IBS)

Lactose intolerance

What are the Problems with Probiotic Food Supplements and Yoghurts?

Food supplements and yoghurts that have had factory probiotics are not dangerous for the health.

However, because Probiotics are monitored and regulated like food, they do not undergo as much testing

as medicines do and the approval process is much shorter.

Therefore, it is better to consume foods that are naturally high in Probiotics because it is uncertain that the

added Probiotics to yoghurt and food supplements is enough to provide beneficial health effects. There are

a number of Probiotic tablets that have been freeze-dried and as result the healthy bacteria may not be

live.

Caution should always be taken when giving Probiotic drinks, yoghurts and milk to small children and the

elderly. Their bodies are not usually strong enough to handle chemically-enhanced food products that

contain Probiotics, which could result in bloating of the stomach and sometimes vomiting.

Probiotics for Beauty Purposes

There are additional benefits of Probiotics other than digestion. They also have a positive effect on the

overall health and appearance of your skin. Consuming more Probiotics can be used to treat or prevent a

number of skin conditions.

Probiotics help the skin by introducing healthier bacteria to the gut area thus creating a natural barrier that

reduces inflammation. Probiotics can help the skin by treating skin conditions such as:

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Acne

Rosacea

Eczema

Often people suffering from acute cases of Acne and Rosacea are prescribed strong antibiotics or steroids

that diminish the body’s ‘good’ bacteria and therefore taking Probiotics will restore the body’s bacteria

balance.

Topical Probiotics are applied directly to the surface of the skin. Skincare manufacturers are now adding

different strains of Probiotics to their products that include:

Moisturizers

Cleansers

Face and body peels

Lotions

Face masks

Probiotics are not to be used as a stand-alone treatment, but they have been designed to be used in

combination with other treatments.

There are a number of Probiotic home remedies that reduce the inflammation of the skin. Using yoghurt

that is naturally high in Probiotics, such as Greek yoghurt, directly on the skin once every week for

approximately 10-15 minutes will:

Reduce skin inflammation

Improve skin’s natural moisture

Reduce acne lesions

Brighten the skin

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Probiotics and Anti-Ageing

The healthy micro flora in the body lives in your intestines. Such healthy bacteria and yeasts have also been

proved as an effective anti-ageing remedy.

Consuming healthy natural bacteria is essential to keep the skin looking naturally youthful. They help

produce vitamin B, vitamin B-12 and vitamin K – three vitamins that are essential for anti-ageing. There

are a number of ways that consuming natural Probiotics can help a person remain youthful:

Probiotics control weight and maintain a slim physique. Healthy bacteria help to reduce the body’s

cravings for a number of foods that are responsible for weight gain, such as sugar, carbohydrates and

alcohol. Clinically obese people have different bacteria in the intestines therefore controlling the body’s

‘good’ bacteria can help maintain a healthy weight.

Probiotics cleanse the liver. The liver affects the appearance of the skin and eyes. When the liver is

clean and healthy, a person is more likely to have more youthful looking skin, fewer liver spots and skin

tags. Additionally, the eyes will be brighter and healthier looking.

Probiotics help prevent premature ageing and wrinkles. Wrinkles are caused by toxins and free

radicals. When the body has a healthy amount of ‘good’ bacteria in the intestines there will be a

significantly reduced amount of toxins and free radicals.

Probiotics help assimilate nutrients from foods to promote glowing skin. Consuming Probiotics will

ensure that the skin receives a healthy amount of vitamins, minerals and antioxidants.

Other beauty benefits from consuming the right amount of Probiotics are:

Thicker hair. Probiotics attack unhealthy pathogens keeping the blood clean and regulated. Healthy

blood is responsible for the nourishment of the blood vessels around each hair follicle promoting

thicker and more lustrous hair.

Stronger fingernails. Nails are made up of a number of proteins. Probiotics assist in breaking down all of

the proteins you consume into amino acids, which are responsible for healthy and strong nails.

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7.2. An Introduction to Prebiotics

What are Prebiotics?

Prebiotics are non-digestible ingredients that assist in promoting the growth of healthy and beneficial

micro-organisms in the body’s intestines. They are the indigestible dietary fibers from food that Probiotics

use to help them flourish and grow.

The biggest difference

Prebiotics have a number of positive health benefits, including:

Between Probiotics and Prebiotics is that Probiotics are considered to be living organisms whereas

Prebiotics are not. Prebiotics induce the activity of the body’s healthy bacteria (Probiotics). Improved

regularity- Consuming Prebiotic fibers will reach the larger intestine intact, enabling the body’s healthy

bacteria to grow. Boosting the body’s bacterial growth increases the body’s intestinal bio mass resulting in

the increase in bulk faecal material. The weight of the body’s stool becomes heavier, resulting in an

improved faecal frequency. Prebiotics are regularly recommended to those who suffer from constipation

and bloating problems.

Improved calcium intake. Inulin, found in Prebiotics, can influence and limit the body’s calcium

absorption, which can further prevent bone deficiencies and osteoporosis in the future.

How much does the Body Need?

To maintain optimal health it is suggested that a person consumes Prebiotics on daily basis. If a person has

normal health and wishes to use Prebiotics for general digestive support, they should take 4-8g (0.14-

0.27oz).

For people with active digestive disorders, the recommended daily serving of Prebiotics is 6g (0.21oz)

In which Foods can Prebiotics be found in?

Prebiotics can be found naturally in a number of foods. If a person includes any of the following foods in

their diets, it is unnecessary to take any form of supplement. Foods that contain a naturally high amount of

Prebiotics include:

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Acacia gum (86%)

Raw chicory root (65%)

Raw Jerusalem artichoke (32%)

Dandelion greens (24%)

Raw garlic (18%)

Raw leek (12%)

Raw onion (9%)

Prebiotics in Skincare Products

Prebiotics are commonly being used in skincare products that promote healthy and youthful skin.

Prebiotics in skincare products help regulate the body’s temperature and eliminate toxins. Scientists have

found a number of positive benefits of Prebiotics for healthy skin that include:

Smoother skin

Treatment for tineaversicolor (a skin fungus)

Improvement of the skin’s natural glow

Treatment of nail fungus

Reduction of fine lines and premature ageing

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7.3. Using Supplements to Promote Health and Beauty

Dietary supplements can be eaten and drunk. They include minerals, vitamins, herbs and other plants.

They come in various forms such as, pills, tablets, capsules, and liquids. These can help supplement a

person’s diet to ensure a person is receiving all the necessary vitamins and minerals, however, it is strongly

recommended that they are not used as a substitute for food itself.

Who should take Dietary Supplements?

Dietary supplements are specially designed to supplement a person’s diet and not replace food.

When a person has a vitamin or mineral deficiency, supplements help to make up for the shortfall.

A doctor or a dietician will often recommend that the following people take extra dietary supplements:

Vegetarians

People with food allergies

People with food intolerances

Nursing women

Pregnant women

Senior citizens

People with weak immune systems (e.g. HIV/AIDS patients)

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Why do people take Dietary Supplements?

The most common reason why a person would take dietary supplements is to make up for the shortfall of

essential vitamins and minerals. Natural health supplements can also be used (under the guidance of a

practitioner) for the following:

Illness prevention

Fever relief

Healing of wounds

Constipation treatment

Muscle relaxants

The most common dietary supplements that people take are:

Calcium. The most common mineral deficiency is the lack of calcium. When a person is prone to

developing osteoporosis in their later years, it is recommended that they take calcium supplements.

Dieticians and doctors suggest the person also increases their calcium intake naturally from food, such

as dark leafy greens, fish, beans, dairy products and raisins.

Multivitamins. When a person has a number of vitamin and mineral deficiencies, it is recommended to

take one multivitamin based on the person’s age and sex on a daily basis. This will prevent the person

having to take numerous supplements in a day.

Vitamin B. Most people do not have a vitamin B deficiency. As people get older however, they absorb

less vitamin B-12, which is when they need to take a dietary supplement. Other people that have slight

deficiencies should avoid the vitamin B supplement and just increase their intake of dark leafy green

vegetables, grains and orange juice.

Vitamin D. Vitamin D helps prevent chronic diseases and helps prevent osteoporosis. Adults should

have the recommended maximum amount of 1,000 IUs per day. Vitamin D can also be taken naturally

from healthy sun exposure, salmon, tuna and fortified cereals.

Fish and animal oils. Fish oil supplements are usually recommended by doctors who are treating a

person for heart disease. Omega-3 fatty acids from fish oil protect and improve the condition of a

person’s heart. It cannot cure heart disease, but it can help to lessen the effects.

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7.4. Super Foods that Boost the Immunity

A person’s immune system is what keeps a person physically healthy. It acts as a natural guard fighting off

disease and illness and killing dangerous bacteria and toxins. A strong immune system will prevent a

person from getting really sick. Although it does not guarantee that a person will not fall ill at all, it will

lessen the effects whereas a weaker immune system will make a person more susceptible to illness, such

as the common cold.

How can a Person tell if they have a Weak Immune System?

An immune system that has been weakened will affect the entire body. Depending on how weak a

person’s immune system is will depend on how mild or severe the symptoms are. Low immunity symptoms

include frequent illnesses, such as the common cold or flu, general tiredness and lack of energy and a

prolonged time for wounds, such as a cut, to heal. A number of diseases, such as HIV/AIDS and

autoimmune diseases attack the body’s immune system making the body weaker and more vulnerable to

common illnesses.

Power Up through Immune-Boosting Foods

The number one thing that a person with a weaker immune system must do is to change their lifestyle.

Other common factors that influence the body’s immune system are smoking, alcohol, drugs and stress. It

is necessary to reduce stress levels to a minimum, get the recommended daily sleep and cut out any

alcohol, drug, and nicotine or caffeine intake.

To keep the body’s immune system intact, it is important to stay well-hydrated and increase the daily

intake of fresh fruit and vegetables. Thankfully, by eating the right ‘Super Foods’ a person can naturally

boost their immune system. According to the Academy of Nutrition and Dietetics there are a few certain

‘Power Foods’ that will supercharge the body and improve a person’s natural defense system.

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Butternut Squash. A cup of this super food contains 160% of the daily recommend amount of vitamin A.

Vitamin A is responsible for keeping a person’s eyes, skin and immune system healthy.

Oatmeal. Bea-glycan is a fiber that is found in certain foods, such as oats, yeast, barley and mushrooms.

Every immune cell in a person’s body has a number of receptors that have been designed to catch beta-

glycan. Beta-glycan improves the white blood cell activity in a person’s body improving the overall health.

Foods that are naturally high in beta-glycan are highly recommended for people suffering from HIV/AIDS or

those who are undergoing chemotherapy.

Shrimp. Shrimp is high in selenium and simply just eating 10 shrimp will give the body 62% of its daily dose.

Selenium boosts the body’s natural production of its cytokines. When a person is lacking in this mineral

they are more prone to catching common colds and the flu.

Beef. Beef is full of zinc. When the body is deficient in zinc, the body’s immune system will weaken. When

the body does not have enough zinc it will fail to produce enough cytokines and interleukin-2 – two things

that are essential when it comes to fighting harmful bacteria and viruses. When a person is vegetarian or

vegan they usually cannot get their recommended intake of zinc naturally, which is when a person would

have to take zinc supplements instead.

Chicken breasts. When a person’s body is attacked by a virus, the virus has the capacity to increase by 100

times in less than an hour. When the body is infected, its natural reaction is to produce more antibodies to

fight them. In order to make antibodies, the body needs a set amount of protein a day. Eating just one

skinless chicken breast will provide a person with 28g (1oz) of protein.

Garlic. For centuries, garlic has been considered to be the king of all super foods. It is one of nature’s most

effective medicines. It helps boost the immune system and it also has anti-bacterial, antioxidant and anti-

inflammatory properties.

Ginger. Ginger contains anti-inflammatory and antimicrobial properties that help boost the immunity.

Honey- Honey is full of immune-boosting goodness. It is full of anti-bacterial properties that help fight

harmful bacteria and antioxidants

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Immunity Killers

They say that 'you are what you eat' and when it comes to certain foods this is very true. There are some

foods that naturally work for you, and there are others that work against you.

Alcohol. Everything is fine in moderation. The daily recommended consumption for alcohol is: 1 unit for

adult female and 1.5 units for an adult male. When a person drinks excessively they destroy the cilia in

the lungs. These smaller organs prevent harmful bacteria from entering the airways, but with too much

alcohol, they will be less effective and your lungs will become compromised.

Pizza. Pizza may be the most commonly ordered take away food in the world, but it is almost the most

dangerous. It is full of saturated fat, which is the cause of heart disease. Pizza also increases the amount

of harmful bacteria in the gut.

Mochas and Lattes. These drinks are laden with secret calories. Without realizing it, people consume

these drinks allowing the weight to creep on. Over time, these extra gained pounds will weaken the

immune system and make you prone to many illnesses that include stomach ulcers and the flu.

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7.5. Nutrient Dense Foods

Nutrient Density! What’s that?

This is a concept that relates to the measurement and concentration of all the micronutrients in food.

There are some foods that are naturally very high in their nutrient density measurements, such as dark

green leafy vegetables. Foods that have been processed are much lower in their nutrient density

measurements. Generally, all foods that contain higher nutrient density measurements are much healthier.

These foods are known to naturally boost a person’s energy and they are also used to promote weight loss.

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Nutrient Density and Dieting

It is normally advocated that to lose weight, a person must consume fewer calories than they burn. This is

good in theory, however, after time the dieter is likely to give in and indulge. There are many reasons why

a person cannot stay on their diet with will-power being one of the greatest reasons why they fail.

However, if your body does not receive the essential nutrients when dieting, the body will crave more food

making it impossible to lose weight. If a person is aiming to lose weight or maintain their weight, making

sure the diet is full of nutrient dense food is essential.

The key to avoiding food cravings and eating too much is to get enough nutrients that the body needs.

When a person consumes more of these foods that are nutrient dense, they will feel more satisfied with

the fewer calories they are consuming. Not only will a person be able to curb their food cravings, they will

also stop their hypoglycemic symptoms that often cause a person to overeat.

Foods that have a high nutrient density include: **

Kale

Spinach

Bok Choy

Romaine

Broccoli

Artichoke

Cabbage

Carrots

Asparagus

Strawberry

Tomato

Blueberries

Apple

Kidney beans

Green peas

Soybeans

Salmon

Tofu

Lentils

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Sunflower seeds

Oatmeal

Shrimp

Banana

Corn

Chicken

Eggs

Feta cheese

Full fat milk

Olive oil

** Please note these foods are in order of their nutrient density levels with kale having the highest density

measurement and olive oil the lowest.

Fruits, Vegetables and Grains

The above list is full of a variety of fruits, vegetables and grains. These offer the body the essential minerals

and vitamins to maintain optimal health. The majority of the above foods is very low in fat and contains no

cholesterol. Such foods are also a great source of fiber and the more fiber the body gets, the more regular

it becomes. They will aid digestion, constipation and, in some cases, lower a person’s blood sugar levels

and cholesterol.

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Fruits, vegetables, grains and pulses give the body the necessary phytochemicals. Phytochemicals include:

Lutein

Beta-carotene

Lycopene

The above phytochemicals promote good health. They also reduce a person’s risk of heart disease, certain

cancers and diabetes.