Superfood?

In a world constantly on the move, maintaining a healthy body is profound as it could put a halt to everyday requirement including work and social life. Therefore, the choices we make about the food we consume are perhaps the most influential decisions we make daily, as it doesn’t just shape our individual health but also the collective vitality of generations to come. Superfoods, packed with essential nutrients, can play a significant role in promoting health and preventing various diseases. However not a single food can provide all the nutrients, health benefits and energy we need for our body. According to 2015–2020 US Dietary Guidelines, “a healthy eating pattern is combining healthy choices from across all food groups while paying attention to calorie limits.”  This article aims to highlight a list of essential superfoods that should be included in your diet to ensure optimal health and vitality.

List of Superfoods

1. BERRIES

Berries are considered beneficial to our health due to its high antioxidant content, particularly anthocyanin. These compounds have been linked to the abilities that may help protect the body from heart disease and reduce inflammation. Some of the most well-known berries are Strawberries, Blueberries, Blackberries and Cranberries. Cheatham et al. (2023) found that regularly eating blueberries may improve memory and delay age-related cognitive decline. The result proved that the potential consumption of blueberries has supported neural functioning.  Besides, eating berries can also be effective in treating various digestive and immune-related disorders combined with established treatment or therapies (Govers et al., 2018). There is various ways to enjoy berries as it can be part of your breakfast plate, a smoothie or a dessert.  

2. FATTY FISHES

Fatty fishes contain Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential for cardiovascular health and brain function.  Furthermore, these fatty acids help in reducing inflammation, preventing fat deposited in the arteries, improving blood flow and reducing triglyceride levels (Shahidi & Ambigaipalan, 2018). Our body cannot produce omega 3 fatty acids naturally. Therefore, it must be obtained through diet. Fatty fish such as salmon, sardine and mackerel are excellent sources of omega 3 and it is highly nutritious packed with `healthy fats’, protein, vitamin B, and minerals such as potassium and selenium. It is one of the best source to reduce inflammation and may help reduce the risk of cardiovascular issues (Zivkovic et al. 2011).

!! the serving of fatty fish is limited to one to two servings weekly due to the risk of heavy metal contamination in larger fish.

3. QUINOA

Quinoa is one of the many varieties of whole grain. Whole grains are made up of all three components of the grain. There are numerous varieties, such as whole wheat and whole corn, oats, brown rice and quinoa. Seal (2006) stated that whole grains provide a variety of essential elements such as vitamins, minerals, protein, fiber, and other beneficial plant compounds. Fiber content in whole grains helps to reduce bad cholesterol levels (LDL), blood pressure and aids in weight loss as it can create a feeling of fullness. For instance, Quinoa is a complete protein and is a great alternative to traditional grains. It contains high fiber, vitamins, and minerals, making it a great addition to any balanced diet (Carreiro et al. 2016). A combination of quinoa with high protein food in a daily diet provides you with a variety of health benefits to support your gut health and body weight management.

4. DARK LEAFY VEGETABLES

Dark leafy vegetables are a crucial part in every diet as they are packed with a bunch of nutrients such as vitamins, minerals and fibre. According to Malaysian Food Pyramid 2020, the recommended intakes for vegetables are more than 3 servings in a daily food intake. There are some examples of dark leafy vegetables that you can add in your diet such as Kale. Kale is a nutrient powerhouse, rich in vitamins A, C, and K, as well as calcium and fibre. It contains antioxidants and compounds that may help protect against certain types of cancer (Ortega et al. 2021). Besides, spinach is also one of the vegetables that are often on the list of the healthiest foods. Spinach is filled with nutrients such as vitamins, minerals, and antioxidants. It is also an excellent source of iron and folate, crucial for increasing hemoglobin in blood and preventing anemia symptoms.

5. YOGURT

Yogurt is a superfood that should be included in your healthy diet list.  It is not only diverse, but has numerous health benefits and abundant with nutrients such as protein and calcium. It is a good source of probiotic equipped with detoxifying properties making it ideal for weight loss and beneficial to your skin. Furthermore, yoghurt is packed with healthy bacteria, which can aid digestion, promote gut health and protect from colon cancer (Kim CE et al. 2022). In addition, consumption of dairy products such as yogurt helps in strengthening body’s immunity and prevention from viral infections due to their beneficial effect that has been mainly attributed to its probiotic.

6. SWEET POTATOES

Sweet potatoes scientifically known as Ipomoea batatas, are a versatile and nutritious root vegetable that has captured the palates and hearts of people around the world. With their vibrant colours, rich flavours, and numerous health benefits, sweet potatoes have earned their place not only on dinner plates but also in culinary traditions and discussions about wellness. One of the most striking features of sweet potatoes is their spectrum of colors, which ranges from pale yellows to deep oranges and even purples. This diverse color palette is indicative of the variety of nutrients and antioxidants they contain. The vibrant orange hue, for instance, is a sign of their high beta-carotene content, a precursor to vitamin A that supports vision, immune function, and skin health (Johra FT et al. 2020).

Conclusion

Incorporating a variety of superfoods into your diet can have a profound impact on your overall health and well-being. These nutrient-dense foods provide a wide array of vitamins, minerals, antioxidants, and other beneficial compounds that support various bodily functions and help protect against chronic diseases. By including superfoods like berries, quinoa, fatty fishes, green leafy vegetables, yogurt, and sweet potatoes, you can create a foundation for a balanced and nutritious diet that promotes long-term health. Remember, a diverse and colorful plate is key to reap the full benefits of these incredible superfoods!

References

1. Cheatham CL, Canipe LG 3rd, Millsap G, Stegall JM, Chai SC, Sheppard KW, Lila MA. Six-month intervention with wild blueberries improved speed of processing in mild cognitive decline: a double-blind, placebo-controlled, randomized clinical trial. Nutr Neurosci. 2023 Oct;26(10):1019-1033. doi: 10.1080/1028415X.2022.2117475. Epub 2022 Sep 6. PMID: 36066009.

2. Govers C, Berkel Kasikci M, van der Sluis AA, Mes JJ. Review of the health effects of berries and their phytochemicals on the digestive and immune systems. Nutr Rev. 2018 Jan 1;76(1):29-46. doi: 10.1093/nutrit/nux039. PMID: 29087531.

3. Zivkovic AM, Telis N, German JB, Hammock BD. Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health. Calif Agric (Berkeley). 2011 Jul;65(3):106-111. doi: 10.3733/ca.v065n03p106. PMID: 24860193; PMCID: PMC4030645.

4. Shahidi F, Ambigaipalan P. Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits. Annu Rev Food Sci Technol. 2018 Mar 25;9:345-381. doi: 10.1146/annurev-food-111317-095850. PMID: 29350557.

5. Seal CJ. Whole grains and CVD risk. Proc Nutr Soc. 2006 Feb;65(1):24-34. doi: 10.1079/pns2005482. PMID: 16441941.

6. Carreiro AL, Dhillon J, Gordon S, Higgins KA, Jacobs AG, McArthur BM, Redan BW, Rivera RL, Schmidt LR, Mattes RD. The Macronutrients, Appetite, and Energy Intake. Annu Rev Nutr. 2016 Jul 17;36:73-103. doi: 10.1146/annurev-nutr-121415-112624. PMID: 27431364; PMCID: PMC4960974.

7. Ortega-Hernández E, Antunes-Ricardo M, Jacobo-Velázquez DA. Improving the Health-Benefits of Kales (Brassica oleracea L. var. acephala DC) through the Application of Controlled Abiotic Stresses: A Review. Plants (Basel). 2021 Nov 29;10(12):2629. doi: 10.3390/plants10122629. PMID: 34961097; PMCID: PMC8706317.

8. Kim CE, Yoon LS, Michels KB, Tranfield W, Jacobs JP, May FP. The Impact of Prebiotic, Probiotic, and Synbiotic Supplements and Yogurt Consumption on the Risk of Colorectal Neoplasia among Adults: A Systematic Review. Nutrients. 2022 Nov 21;14(22):4937. doi: 10.3390/nu14224937. PMID: 36432622; PMCID: PMC9697560.

9. Johra FT, Bepari AK, Bristy AT, Reza HM. A Mechanistic Review of β-Carotene, Lutein, and Zeaxanthin in Eye Health and Disease. Antioxidants (Basel). 2020 Oct 26;9(11):1046. doi: 10.3390/antiox9111046. PMID: 33114699; PMCID: PMC7692753.

Aging is an inevitable process that all people experience. The progress of aging depends heavily on diet. Therefore, diet that rich in adequate nutrients and antioxidants play significant roles in delaying skin aging process. They can protect the skin from UV-induced skin aging, fight against oxidative stress, neutralize free radicals and scavenge reactive oxygen species.

Figure 1.0: Comparison of the Changes between Healthy skin and Aging skin.

Table 1.0: Comparison of Young Skin and Aging Skin

Vitamin C is a water-soluble, powerful antioxidant that protects skin from oxidative stress and repairs UV-induced skin aging. Besides, it also promotes the productions of collagen and elastin. This results in decrease in wrinkles, and increase in skin’s elasticity. According to a study conducted by Abdullah et al. (2019), both enzymes lysyl hydroxylase and proyly hydroxylase are crucial in Types I and III Collagen production. They rely on Vitamin C as an essential co-factor. Examples of foods that rich in Vitamin C are kiwi, strawberry, lemon, orange, guava, papaya, green peppers, red peppers, etc.

Vitamin E (Tocopherol)

Vitamin E is a fat-soluble potent antioxidant. It delays skin aging by fighting against oxidative stress and moisturizing the skin. A study from Keen et al. (2016) showed that the skincare products with the range between 2% to 20% of topical Vitamin E are able to minimize lipid peroxidation, thus delaying skin aging. It works by reducing wrinkles and enhancing the stratum corneum’s capacity to retain moisture and promote skin antioxidant protection. Examples of foods that rich in Vitamin E are broccoli, corn oil, sunflower seeds, mango, nuts (almond, hazelnuts and peanuts), etc.

Alpha Lipoic Acid (ALA)

ALA is a very potent antioxidant. ALA and its reduced form Dihydrolipoic Acid play significant roles in producing intracellular antioxidants and removing free radicals (Isaac et al., 2015). Examples of foods and supplements are broccoli, internal organs, potato, red meat, spinach, tomato, ALA supplements, etc.

Astaxanthin

It is a reddish-orange pigment that present in a wide variety of aquatic creatures. Examples included marine fishes, shrimps, crustaceans, etc. It is a potent antioxidant that plays a significant role in delaying skin aging by fighting against oxidative stress. In a study by Tominaga et al. (2017), long-term intake of astaxanthin may prevent age-related skin degeneration and preserve skin disorders resulting from environmental exposure. Examples of foods and supplements are algae, crayfish, krill, shrimp, salmon, trout, yeast, astaxanthin supplements, etc.

Coenzyme Q10 (CoQ10)

It is a well-known free radical scavenger. It helps to neutralizes reactive oxygen species, thus protecting cells from oxidative stress. According to a study conducted by Zhao et al. (2019), CoQ10 are able to shield astrocytes (cells) from UVB-induced oxidative stress by regulating PKA-ERK 1/2 signalling pathway. Examples of foods and supplements are fatty and oily fishes (salmon and tuna), internal organs, soybean, spinach, whole grains, CoQ10 supplements, etc.

Protein

Protein is needed to preserve the firmness, shape and integrity of the skin. Besides, it plays a crucial role in boosting cell regeneration. Diet high in protein promotes collagen production that results in smooth, radiant, moisturized and healthy skin. Examples of foods that rich in protein are lean meats (beef, lamb and pork), poultry (chicken, duck, goose and turkey), egg, fatty fishes, prawn, crab, lobster, mussels, oysters, scallops, tofu, etc.

Collagen Supplement

It helps to improve skin texture, retain moisture, and slow down the aging process. It has a variety of formulations and a broad range of origins like porcine, bovine and marine fishes, etc. In a study conducted by Czajka et al. (2018), oral administration of fish-derived collagen hydrolysate low-molecular-weight collagen peptide (LMWCP) promotes the regeneration of collagen fibers and elastic tissues in the skin. At a dose of 1000 mg once daily, it can significantly improve skin moisture, suppleness and wrinkles.

Water

Water helps our body stays hydrated and revitalized, and assists in maintaining the suppleness of skin. Individuals who drink plenty of water are less likely to get marks, creases compared to those who don’t. This helps to slow skin aging. In a study that conducted by Palma et al. (2015), consuming more than 2 L water daily encourages both superficial and deep hydration of the skin. As a result, skin looks moisturized, younger and healthier.

Conclusion

In conclusion, diet and nutrition that are adequate, balanced, moderate and diversified plays a crucial role in delaying skin aging. Besides, individuals should also consume at least five servings of fruits and vegetables daily, and avoid overconsumption to maintain healthy, radiant skin.

References

1. Abdullah. M & Attia, F.N. 2019. Vitamin C (Ascorbic Acid). In: StatPearls
2. Keen, M.A. & Hassan, I. 2016. Vitamin E in dermatology; Indian Dermatology Online Journal, 7(4):311-315.
3. Tominaga, K., Hongo, N., Fujishita, M., Takahashi, Y & Adachi, Y. 2017. Protective effects of astaxanthin on skin deterioration; Journal of Clinical Biochemistry and Nutrition; 61(1):33-39
4. Zhao, Q., Ma, Y.M., Jing, L., Zheng, T.X., Jiang, H.F., Li, P.A. & Zhang, J.Z. 2019. Coenzyme Q10 Protects Astrocytes from Ultraviolet B-Induced Damage Through Inhibition of ERK 1/2 Pathway Overexpression; Neurochemical Research; 44(7):1755-1763.
5. Isaac, V.L., Chiari-Andréo, B.G., Marto, J.M., Moraes, J.D., Leone, B.A., Corrêa, M.A. & Ribeiro, H.M. 2015. Rheology as a Tool to Predict the Release of Alpha-Lipoic Acid from Emulsions Used for the Prevention of Skin Aging; Biomed Research International.
6. Czajka, A., Kania, E.M., Genovese, L., Corbo, A., Merone, G., Luci, C. & Sibilla, S. 2018. Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing; Nutrition Research. 57:97-108.
7. Palma, L., Marques, L.T., Bujan, J. & Rodrigues, L.M. 2015. Dietary water affects human skin hydration and biomechanics. Clinics in Cosmetic Investigation Dermatology. 8, 413

Struggling with Period Pain?

We’ve got something special just for YOU!

✨ Discover Magic Bullets for Period Pain ✨

Date: 26 October 2025 (Sunday)

Venue: Q Yoga Georgetown

What’s Happening:

9.30AM - Registration

10.00AM - Magic Bullets sharing by Dr. Low Kah Pin (Consultant O&G, Island Hospital Penang)

11.00AM - Group Photo

11.15AM - Pilates on the Mat (gentle, relaxing session)

12.15PM - Lunch @ Black Kettle

Registration Fee: Only RM10

Limited seats - RSVP by 12 October 2025!

Scan QR in poster to register now.

For more details, contact Amy  011-20818359

Supported by: Mega Kulim Pharmacy x Bayer

✨ Don’t miss this chance to learn, move & heal together! ✨

Magnesium, one of the abundant minerals in the body, is found naturally in foods, added to food products, available as a dietary supplement, and present in some medicines. Energy synthesis, oxidative phosphorylation, and glycolysis all require magnesium. It is necessary for the production of DNA, RNA, and antioxidant glutathione besides helping in the structural development of bone. Magnesium is also involved in the active transport of calcium and potassium ions across cell membranes, which is important for nerve impulse transmission, muscle contraction, and appropriate heart rhythm.

Magnesium deficiency is not very common in children. However, as more children consume more processed foods, magnesium deficiency is becoming more common nowadays. Magnesium deficiency can also occur in children with digestive disorders such as celiac disease, chronic diarrhea, or type 2 diabetes. Loss of appetite, nausea, vomiting, fatigue, and weakness are the first signs of deficiency in children. When it becomes severe, it may lead to numbness, tingling, and muscle cramps. Magnesium deficiency in children can also cause sadness, difficulties in focusing, insomnia, and anxiety (NIH, 2022).

HEALTH BENEFITS OF MAGNESIUM

Magnesium is one of the important minerals needed for children as it plays a vital part in wide range of enzymatic functions in the body. As the body requires magnesium for numerous biological functions,  its deficiency can have a significant effect. This is especially important for infants, toddlers and teenagers, who rely on these processes to grow and function normally.

Magnesium has a wide range of benefits for children, which include promoting restful sleep. Sleep issues can affect people of any age, but children are more prone to suffer from them. Lack of magnesium are linked to sleeplessness as magnesium is thought to promote and regulate GABA, a neurotransmitter that promotes sleep. Thus, increasing child’s magnesium levels in tiny amount can help to promote sleep (Doherty et al., 2019).

Magnesium also acts as a guide that direct calcium to the bones. Calcium and magnesium work together to promote bone density and growth. Calcium is not effectively absorbed into the bones without magnesium. Furthermore, there is a higher risk of weakened bones if the magnesium level falls too low (Ciosek et al., 2021).

Commonly, children are still unable to manage their emotions and moods, thus taking magnesium can help to create calm and peaceful feeling. It can help to relieve stress and increase children’s mood. As such, magnesium-rich diet is also advised for children with attention-deficit hyperactivity disorder (ADHD) in order to reduce hyperactivity and agitation (Robberecht et al., 2020).

Additionally, magnesium provides constipation relief by working as a natural stool softener. Magnesium aids with bowel movement, which help to soften the stool by increasing water in the intestines. The increase in water stimulates bowel movement, besides softening the stool, making the stool easier to pass (Terri, 2021).

SOURCES OF MAGNESIUM

Magnesium is important for the proper functioning of hundreds of enzymes and aids to promote healthy bones. Deficiency of magnesium might cause development issues in children. Thus, it is important to know what are the best sources to get magnesium from your diet (Patwal, 2023). Magnesium is abundantly present in plant and animal-sourced foods. Green leafy vegetables, legumes, nuts, seeds, and whole grain are all good sources of magnesium. In general, magnesium can be found in foods containing dietary fiber. Magnesium is also added into some breakfast cereals and other fortified foods (NIH, 2022).

Some examples of magnesium-rich foods that can be included in daily diet are soy products, such as tofu, soy milk, and soybeans. Other than that, legumes and seeds also good source of magnesium besides nuts such as almonds and cashews. Consuming almond butter and almond milk can be a good alternative too. Whole grain breads and breakfast cereals can be a good option too as magnesium is also fortified into them. Bananas, potatoes, and dried apricots are some of the sources other than green leafy vegetables, such as avocados and spinach (Golisano Children’s Hospital, 2023).

Healthy foods usually offer all the nutrients needed by our body. However, given today’s children’s eating habits, supplement containing magnesium can be considered to fulfil the daily recommended intake.

RECOMMENDED INTAKE OF MAGNESIUM

The amount of magnesium needed by the body usually depend on the age and sex. For infants aged zero to six months, it is recommended to take 30mg/day, while for infants aged seven to twelve months, it is recommended to take 75mg/day. Children aged between one to three years old, on the other hand, need 80mg/day. While, for those aged four to eight years old need 130mg/day. For adolescent aged nine to thirteen years old, they may need 240mg/day, while for boys and girls aged between fourteen to eighteen years old, need 410mg/day and 360mg/day of magnesium, respectively (RNI, 2017).

CONCLUSION

In conclusion, magnesium serves as an important mineral needed by the body for various functions. It is considered as one of the essential mineral children need for healthy growth and development. In children, magnesium may offer benefits such as to promote sleep, support neurological function, improve mood, and aid in the muscle development. Lack of magnesium in children may lead to fatigue, muscle weakness, irritability, and delayed growth and development. Thus, it is important to take healthy diet in order to make sure magnesium are taken according to the recommendation. When the intake cannot meet the recommendation, magnesium supplements may be a good idea to combat the insufficiency.

REFERENCES

Ciosek, A., Kot, K., Kosik-Bogacka, D., Łanocha-Arendarczyk, N., & Rotter, I. (2021, March 28). The Effects of Calcium, Magnesium, Phosphorus, Fluoride, and Lead on Bone Tissue. Biomolecules; Multidisciplinary Digital Publishing Institute. https://doi.org/10.3390/biom11040506

Doherty, R., Madigan, S. M., Warrington, G. D., & Ellis, J. (2019, April 11). Sleep and Nutrition Interactions: Implications for Athletes. Nutrients; Multidisciplinary Digital Publishing Institute. https://doi.org/10.3390/nu11040822

Golisano Children’s Hospital. (2023). Magnesium-Rich Foods – Pediatric Nutrition. Galisano Children’s Hospital. Retrieved October 7, 2023, from https://www.urmc.rochester.edu/childrens-hospital/nutrition/magnesium-foods.aspx

NIH. (2022, June 2). Magnesium – Fact Sheet for Health Professionals. National Institutes of Health (NIH). Retrieved October 7, 2023, from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:text=Magnesium%20is%20a%20cofactor%20in,%2C%20oxidative%20phosphorylation%2C%20and%20glycolysis.

Patwal, S. (2023, July 18). Magnesium For Kids: Importance, Best Sources And Supplements. MomJunction. https://www.momjunction.com/articles/magnesium-rich-foods-for-your-kids_00104129/

Robberecht, H., Verlaet, A. A. J., Breynaert, A., De Bruyne, T., & Hermans, N. (2020, September 27). Magnesium, Iron, Zinc, Copper and Selenium Status in Attention-Deficit/Hyperactivity Disorder (ADHD). Molecules; Multidisciplinary Digital Publishing Institute. https://doi.org/10.3390/molecules25194440

RNI. (2017). Recommended Nutrient Intakes for Malaysia 2017. Ministry of Health (MoH). Retrieved October 7, 2023, from https://hq.moh.gov.my/nutrition/wp-content/uploads/2017/05/FA-Buku-RNI.pdf

Terri. (2021, March). Magnesium for Constipation. Michigan Medicine, University of Michigan. Retrieved October 7, 2023, from https://www.med.umich.edu/1libr/MBCP/Magnesium.pdf

INTRODUCTION

Periods of voluntary moderation from food and drink (i.e., intermittent fasting) has been practiced since earliest ancient times by peoples around the globe. Books on ethnology and religion describe a remarkable variety of fasting forms and practices. Renewed interest in fasting regimens is evidenced by an excess of popular press publications and diet recommendations (Brongers,1997).

Intermittent Fasting vs Calories Restriction

While entering the discussion about intermittent fasting, it is important to understand the difference between caloric restriction and intermittent fasting. Calorie restriction (CR) is a reduction in total caloric intake that does not result in malnutrition. This has consistently been found to result in decreased body weight and increased longevity in many species, including non-human primates. Among overweight humans, short-term CR (6-months) has been shown to significantly improve multiple cardiovascular risk factors, insulin sensitivity, and mitochondrial function. Likely due to these physiological changes, clinical trials indicate CR may have several beneficial effects among overweight adults, in addition to weight loss. However, over the past several decades, obesity intervention trials have revealed that most individuals experience difficulties sustaining daily CR for extended periods of time.

Types of Intermittent Fasting

More studies are needed to evaluate mechanisms, efficacy in humans, target populations, and safety of intermittent fasting. There are numerous intermittent fasting regimens ranging from 12- to 16-hour daily fasts to 5:2 strategy, and it remains uncertain which strategy is the best for cardiovascular health, especially with evidence suggesting that intermittent fasting regimens should follow circadian rhythms. Some of the most common ways are:

The 16:8 method

16:8 intermittent fasting method is a form of time-restricted fasting. It works by allowing consumption of foods during an 8-hour window and avoiding food or fasting for the remaining 16 hours each day. People who follows the 16:8 method abstain from taking food at night and for part of the morning and evening. During the middle of the day, they tend to consume their daily calories (NA, 2020). This method of intermittent fasting can be repeated as often as you’d like or even done once or twice. Finding the right eating and fasting windows for this method might take a few days to figure out, especially if you’re very active or if you wake up hungry for breakfast.

The 5:2 method

This approach to intermittent fasting focuses on capping your calories at 500 for two days a week. During the other five days of the week, you maintain a healthy and normal diet. On fasting days, this approach usually includes a 200-calorie meal and a 300-calorie meal. It’s important to focus on high-fiber and high-protein foods to help fill you up and keep calories low when fasting (menshealth.com, 2019)

The eat-stop-eat method

It’s a method of intermittent fasting which involves two, non-consecutive, 24 hour fasts per week. That means that two days a week, you’ll eat just one meal. Whether that’s breakfast, lunch, or dinner is up to you, and you can vary it as you wish. An example week might look like this:

Benefit of Intermittent Fasting

Help weight loss                                 

Trepanowski et al., 2017, compared the effects of alternate-day fasting vs. daily calorie restriction on weight loss, weight maintenance, and risk indicators for cardiovascular disease. This was a randomized clinical trial of obese adults (18 to 64 years of age; mean body mass index, 34) at a single-centre academic institution in Chicago. Participating individuals were randomized to one of three groups for one year: alternate-day fasting (25% of energy needs on fast days; 125% of energy needs on alternating “feast days”), calorie restriction (75% of energy needs every day), or a no-intervention control. The primary outcome was a change in body weight.

Secondary outcomes were adherence to the dietary intervention and risk indicators for cardiovascular disease. Over the course of 12 months, the control group maintained their weight around the baseline weight, while the alternate-day fasting and daily caloric restriction groups, by 6 months, both exhibited a lowest point in weight 7% below the baseline weight (not significantly different from each other before exhibiting some later weight gain, ending at 12 months approximately 4.5% below starting weight. There was a 38% dropout in the alternate-day fasting group compared to 29% in the daily calorie restriction group and 26% in the control group. Overall, the authors concluded that alternate-day fasting did not improve health beyond calorie restriction.

Help in blood sugar

There are several proposed mechanisms regarding the development of insulin resistance. One prominent theory relates to associations between increased adiposity and subsequent chronic inflammation, leading to the development of insulin resistance in tissues. Intermittent fasting can decrease adiposity and related insulin resistance through reduced caloric intake and metabolic reprogramming. Another hypothesis is that decreased energy intake, such as that achieved through intermittent fasting, will cause a prolonged decrease in insulin production and increased levels of AMPK, which likely plays a role in the improvements in insulin sensitivity and glucose homeostasis.

CONCLUSION

In summary, intermittent fasting has shown positive effects on weight loss, in addition to reducing insulin resistance and favourably shifting the levels of leptin and adiponectin. Pre-clinical and clinical studies have demonstrated that intermittent fasting has a wide range of benefits for many diseases, including obesity, T2DM, and hypertension, and in improving cardiovascular risk factors. One argument against intermittent fasting is that, despite extensive animal data, many clinical trials have failed to show as significant improvements of intermittent fasting over caloric restriction.

REFERENCES

1. Brongers HA. Instruction and Interpretation: Studies in Hebrew Language, Palestinian Archaeology and Biblical Exegesis. Belgium: Brill Academic Pub.; 1997.
2.  Kerndt P.R., Naughton J.L., Driscoll C.E., Loxterkamp D.A. Fasting: The history, pathophysiology and complications. West. J. Med. 1982;137:379–399. 
3.  Moro T, Tinsley G, Bianco A, et al. Effects of eight weeks of timerestricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. J Transl Med 2016;14:290
4. Nowosad K., Sujka M. Effect of Various Types of Intermittent Fasting (IF) on Weight Loss and Improvement of Diabetic Parameters in Human. Curr. Nutr. Rep. 2021;10:146–154. doi: 10.1007/s13668-021-00353-5. 
5. https://www.healthline.com/nutrition/16-8-intermittent-fasting
6. https://simple.life/blog/eat-stop-eat-plan/
7. Trepanowski J.F., Kroeger C.M., Barnosky A., Klempel M.C., Bhutani S., Hoddy K.K., Gabel K., Freels S., Rigdon J., Rood J., et al. Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial. JAMA Intern. Med. 2017;177:930–938. doi: 10.1001/jamainternmed.2017.0936
8. Albosta M., Bakke J. Intermittent fasting: Is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians. Clin. Diabetes Endocrinol. 2021;7:3. doi: 10.1186/s40842-020-00116-
9. NA (2020), A Guide To 16:8 Intermittent Fasting. https://www.medicalnewstoday.com/articles/324882#summary

Introduction

Magnesium (Mg2+), is an abundant mineral in the body, plays a key role in many essential cellular processes such as:

• intermediary metabolism,
• DNA replication and repair,
• transporting potassium and calcium ions,
• cell proliferation together with signaling transduction

For children, magnesium is crucial as it helps in muscle relaxation and activation of vitamin D and calcium to help keep bones strong. In addition, magnesium plays an important role in helping:

• to regulate heartbeat
• preventing tooth decay and
• supporting the immune system when the body is under stress.

Factors that contribute to magnesium deficiency

Magnesium deficiency can be caused by a variety of circumstances, but the main cause in children is usually a poor diet management.

Magnesium is known to be depleted by stress, strenuous activity, and a diet high in refined sugar and carbs. It’s crucial to note that anxiety and stress affect children too, which causes them to regularly consume a diet high in sugar and refined carbohydrates.

Other than that, factors that can reduce the absorption of magnesium include a low protein diet, a high saturated fat diet, a prevalent western diet which leads to vitamin D deficiency, a lack of sunlight exposure and medications commonly given to children, such as antibiotics, inhaled corticosteroids, antihistamines and antacids (Magnesium: A Vital Nutrient for Children, n.d.).

Symptoms and complications of magnesium deficiency

Symptomatic magnesium deficiency in children is not very common. However, habitually low intakes or excessive losses of magnesium due to certain health conditions, and/or the use of certain medications can lead to magnesium deficiency.

Symptoms of worsened magnesium deficiency can include:

• numbness
• tingling
• muscle spasms or cramps
• severe symptoms related to irregular heartbeats and seizures (Signs and Consequences When Children Lack Magnesium | Vinmec, n.d.).

• Severe magnesium deficiency can result in hypocalcemia or hypokalemia (low serum calcium or potassium levels, respectively) because mineral homeostasis is disrupted.

• A magnesium deficiency can also affect a child’s behavior such as sadness (irritability or hyperactivity), difficulty concentrating, insomnia, and anxiety (“Diet. Ref. Intakes Calcium, Phosphorus, Magnesium, Vitam. D, Fluoride,” 1997).

When a child’s body lacks magnesium, it may affect their growth rate causing them to be underdeveloped in height and have small skeletal muscles. Besides, children with magnesium deficiency often have behavioural disorders such as aggression, depression and anxiety. Children who are deficient in magnesium are more likely to have weak muscles, experience muscle spasms, and are more prone to cramps because magnesium is involved in the process of relaxation of muscles.

Recommended intake of magnesium and source of magnesium

The amount of magnesium the body needs depends on age and gender. Based on the Recommended Nutrient Intake for Malaysia (RNI), the average recommended amount of magnesium per day according to age is as follows:

The Dietary Guidelines for Americans describe a healthy dietary pattern as one that includes a variety of vegetables; fruits; grains (at least half whole grains); fat-free and low-fat milk, yogurt, and cheese; and oils.

Whole grains and dark-green leafy vegetables are good sources of magnesium. Low-fat milk and yogurt contain magnesium as well.

Some ready-to-eat breakfast cereals are fortified with magnesium. Also, dried beans, legumes (such as soybeans, baked beans, lentils, and peanuts) and nuts (such as almonds and cashews) also provide magnesium (Magnesium – Health Professional Fact Sheet, n.d.).

Conclusion

In children, symptomatic magnesium deficiency is uncommon, but it can be triggered by habitual low intake, excessive losses due to specific health conditions, and certain medications. Early signs include loss of appetite, nausea, vomiting, fatigue and weakness. If ignored, these symptoms could become more severe and show up as tingling, numbness, muscle spasms, or even convulsions. This deficit may result in diseases like hypocalcemia or hypokalemia, which disturb the balance of minerals in the body and prevent children from growing and developing their muscles properly.

References

Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. (1997). Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. https://doi.org/10.17226/5776

Magnesium: A Vital Nutrient for Children. (n.d.). Retrieved September 14, 2023, from https://www.printfriendly.com/p/g/pcGdNy

Magnesium – Health Professional Fact Sheet. (n.d.).

Ministry of Health Malaysia. (2005). Recommended Nutrient Intakes for Malaysia 2005. In Ministry of Health Malaysia.

SARAVANAMUTTO, K. (n.d.). MAGNESIUM DEFICIENCY IN KIDS. https://www.nourishedbeginnings.ca/blog1/magnesium-deficiency-in-kids-what-you-should-know#:~:text=Yes%2C deficiency can also impact,the behaviours above (7)

Signs and consequences when children lack magnesium | Vinmec. (n.d.).