Healthy eating habits, novel approaches to usage of food materials, probiotics, prebiotics, health benefits of spices, and wisdom of old cultures in food combination are discussed in this presentation.

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Food for Health:
What and How We Should Eat to
Enhance Our Health

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SPEAKER
Nikoo Arasteh
• Consultant to Food and Pharmaceutical industries
• Focused on Regulatory Compliance & Food Safety
• Ideation on value added food product development
• PhD in Food Science
• Master’s Degree: Food Microbiology
• MBA: Industrial Management
• 20+ Years in Food and Biotech/Pharmaceutical Industries
• University Professor & Academic Researcher
• Author of Scientific Papers & Text Book
• Project Manager, Quality Manager, R&D Manager
• HACCP & GMP Certified
• Business Owner YourNextep Consulting

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OVERVIEW
Eating Habits
• What to eat
• When to eat
Food in enhancing health – Novel approaches
• Egg IgY and cystic fibrosis
• Probiotics & prebiotics for digestive system health
Health benefits of spices:
• Anti-inflammation, antioxidant, antidepressant, etc.
Wisdom of old cultures in eating pattern
• Choice of food in relation to one’s nature
Not a medical advice, only awareness & information

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EATING HABITS
• Focus on the food when eating.
• For proper supply of blood, rest 15 min after eating; walk 15 min
after resting to stimulate movements of the digestive system.
• Don’t eat before you feel hungry. It overburdens digestive system.
• Eating late may cause weight gain.
• Alternate-day/ intermittent fasting may encourage fat-oxidation,
reduce body weight, LDL, and triglyceride levels.
• Myth: Eat 6-8 snacks a day rather than 2-3 larger meals.

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EATING HABITS
• Myth: Avoid oils and fats to stay healthier
• Study: High trans-fat consumption is associated with deficiency
in word memory among men of working age.
• What about olive oil and Omega-3 ?
Recommendations:
• Make food from scratch to avoid preservatives.
• Look at eating in a holistic way.
• Read labels for ingredients.

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Egg yolk antibodies (IgY) against Pseudomonas aeruginosa
• Cystic fibrosis patients are susceptible to P. aeruginosa infection
• IgY in powder inhaler or gargling liquid reduced infection
• Currently, pharmaceutical products in clinical trial
NOVEL APPROACHES TO FOOD

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Probiotics
• Live microorganisms that provide health benefits when ingested
• Health benefits:
• Gastroenteritis (infectious diarrhea): inflammation of the
gastrointestinal tract (both stomach and small intestine)
• Irritable bowel syndrome, Antibiotic-associated diarrhea
• Immune system boost
• Enhance mineral absorption
• Vitamin production: vitamin K, folic acid, B vitamins
• Atopic Allergies: some respiratory and skin allergies (??)
• Strains of Bacterial / Fungal Species:
Bacillus coagulans, Bifidobacterium longum , Lactobacillus acidophilus, L.
casei, L. paracasei, L. bulgaricus, L. plantarum, L. johnsonii , L. fermentum,
L. reuteri, Streptococcus thermophilus, Saccharomyces boulardii
NOVEL APPROACHES TO FOOD

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NOVEL APPROACHES TO FOOD
Probiotics
• Sources:
• Live cultures: fermented foods and probiotic fortified foods
• Freeze dried: tablets, capsules, powders (1-250 b cells/day)
• Probiotic-containing foods:
• Fermented dairy products: Yogurt, kefir, buttermilk, soft
fermented cheeses, yogurt drink, etc.
• Fermented vegetables: brine pickled vegetables, sauerkraut
• Fermented fruits: Olives
• Fermented bean paste: tempeh, miso, doenjang

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NOVEL APPROACHES TO FOOD
Prebiotics
• Special plant fibers that humans cannot digest
• Nourish probiotics in body specially in large intestine and colon
• Can alter the distribution and activity of the gut microflora
• Prebiotic compounds:
• trans-galactooligosaccharide & inulin
• resistant starch, fructooligosaccharide (FOS) & lactulose
• Prebiotic-containing food:
• Acacia Gum, Raw Chicory Root, Raw Jerusalem Artichoke,
Garlic, Dandelion, Leek, Onion, Asparagus, Wheat bran

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NOVEL APPROACHES TO FOOD
Saffron: The Laughing Spice
• Crocin & safranal antidepressant properties
• 8 weeks, 40 patients with major depression
• 20 took Crocus sativus 15 mg twice/day
• 20 took generic Prozac 10 mg twice/day
• Significant improvements in both groups
• No difference in the level of improvement
between the two groups.
• Also is antiseptic, antioxidant & anticonvulsant

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HEALTH BENEFITS OF SPICES
Spice up your food with health!

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HEALTH BENEFITS OF SPICES
Anti-inflammation
• Turmeric, ginger, cinnamon, garlic, cayenne, cloves, black pepper
Antioxidant
• Clove, sumac, cinnamon, turmeric, cumin, paprika, ginger, mustard
Antimicrobial
• Cinnamon, cloves, mustard, turmeric, nutmeg, bay leaf, caraway,
coriander, cumin, oregano, rosemary, sage, thyme, garlic, onion
Antispasmodic
• Cumin, fennel, dill, mint, ginger, cinnamon, cardamom, coriander
Antidepressant
• Saffron, turmeric
• Beware of spice over doses.

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WARMING / COOLING FOODS
• Warm nature: high Basal metabolism, higher thyroid gland
activity
• Cold nature: low Basal metabolism, lower thyroid gland
activity
• Warming foods: stimulate sympathetic nerves
• Cooling foods: stimulate parasympathetic nerves
• People with cold nature feel better if they eat more foods of
warming nature, and vice versa
• Warming and cooling ingredients to be balanced in daily meals

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WARMING / COOLING FOOD
Four temperaments & four elements
Nature
Elements
Temper
aments
Body
Elements
Signs of Body Elements Overwhelm
Fire Warm
&
Dry
Bile Thirst, dry skin, spots on the skin, dandruff, hair loss,
cloudy urine, nausea, dizziness, head ache, feeling hot,
bitter taste in mouth, stomach ache, yellow on whites
of the eyes, nervousness, short-temper
Air Warm
&
Moist
Blood Yawning, drowsiness, tiredness, slow brain function,
thick saliva, sweet taste in mouth, redness of skin and
tongue, itch, pimples and rash, bleeding gums
Water Cold
&
Moist
Lymph Soft, pale & cold skin, indigestion, heartburn, sour
taste in mouth, drowsiness, weakness, memory loss,
skin discoloration, runny nose, increased volume of
saliva and urine, muscle aches & cramps, shortness of
breath, heart palpitations, poor vision
Earth/
Soil
Cold
&
Dry
Salt Exhaustion, weight loss, depression, constipation, dark
urine and stool, salty taste in mouth, bad breath, lack
of night vision, restlessness, anger, nightmares, dull
skin, dark spots, skin diseases, itch, colitis, dementia

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WARM / COLD NATURES & FOOD
Food temperaments
Effects Food items
Warm
&
Dry
Most spices, chick peas, soy beans, pistachio nuts, walnuts, cashew nuts,
coconuts, onions, garlic, leeks, parsley, Brussels sprouts, cauliflowers,
cabbage, mint, tarragon, dill, basil, oregano, celery, bell pepper, egg plant,
banana, vanilla
Warm
&
Moist
Most beans, wheat, peanuts, sesame seeds, sun flower seeds, turnips,
carrots, asparagus, chia seeds, butternut squash, melon, apple, pear, grapes,
olive , pine apple, mango, lamb, hen (chicken)
Cold
&
Moist
Milk, yogurt, cream, peas, rice, barley, potatoes, mushroom, green beans,
spinach, lettuce, okra, strawberry, tomato, water melon, zucchini, citrus
fruits, pomegranate, plum, prune, apricot, peach, nectarine, beef, goat,
rooster (chicken) , duck, fish
Cold &
Dry
Cheese, lentils, mung beans, corn, cilantro/ coriander, sumac, rhubarb

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Q & A

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References
Elin Nilsson, MSc, Anders Larsson, MD, Hanne V. Olesen, MD, Per-Erik Wejåker, MSc, Hans
Kollberg, MD. “Good effect of IgY against Pseudomonas aeruginosa infections in cystic
fibrosis patients”. Pediatr Pulmonol. 2008; 43:892-899
EU/3/08/564 23/09/2008 Avian polyclonal IgY antibody against Pseudomonas
aeruginosa Treatment of cystic fibrosis Immunsystem I.M.S. AB Dag Hammarskjölds väg 26,
SE-751 83 Uppsala, Sverige
Heilbronn, Leonie K; Smith, Steven R; Martin, Corby K; Anton, Stephen D; Ravussin, Eric
(2005). "Alternate-day fasting in nonobese subjects: Effects on body weight, body
composition, and energy metabolism". The American Journal of Clinical Nutrition 81 (1):
69–73.
Klempel, Monica C.; Kroeger, Cynthia M.; Varady, Krista A. (2013). "Alternate day fasting
(ADF) with a high-fat diet produces similar weight loss and cardio-protection as ADF with a
low-fat diet". Metabolism 62 (1): 137–43
Garaulet, P Gómez-Abellán, J J Alburquerque-Béjar, Y-C Lee, J M Ordovás and F A J L Scheer
“Timing of food intake predicts weight loss effectiveness”. International Journal of Obesity
37, 604-611 (April 2013)

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References
American Heart Association (AHA) 2014 Scientific Sessions by study lead author Alexis K. Bui, MS, also
at UCSD. “Trans Fat Linked to Worse Memory”
Phytomedicine. 2006 Nov;13(9-10):607-11. Epub 2006 Sep 18.
Crocus sativus L. (petal) in the treatment of mild-to-moderate depression: a double-blind,
randomized and placebo-controlled trial.
Moshiri E1, Basti AA, Noorbala AA, Jamshidi AH, Hesameddin Abbasi S, Akhondzadeh S.
Hum Psychopharmacol. 2014 Nov;29(6):517-27. doi: 10.1002/hup.2434. Epub 2014 Sep 22.
Saffron (Crocus sativus) for depression: a systematic review of clinical studies and examination of
underlying antidepressant mechanisms of action.
Lopresti AL1, Drummond PD.
Design
In the systematic review of clinical trials, electronic databases were searched for high-quality, randomised, double-
blind studies, with placebo or antidepressant controls. A narrative review of in vivo and in vitro studies was
conducted to examine its potential antidepressant mechanisms of action.
Results
In the systematic review, six studies were identified. In the placebo-comparison trials, saffron had large treatment
effects and, when compared with antidepressant medications, had similar antidepressant efficacy. Saffron's
antidepressant effects potentially are due to its serotonergic, antioxidant, anti-inflammatory, neuro-endocrine and
neuroprotective effects.
Conclusions
Research conducted so far provides initial support for the use of saffron for the treatment of mild-to-moderate
depression. Further research is required to expand our understanding of the role and actions of saffron in major
depression.