Nagging Mom

Art of Crochet by Teresa - Crochet Adult Slippers

2011-12-13T13:09:00.001+08:00

Art of Crochet by Teresa - Crochet Adult Slippers

2011-12-13T13:09:00.000+08:00

我還是我 I AM WHO I AM by Namewee 黃明志

2011-12-05T14:19:00.001+08:00

Namewee Mencarut Lagi NAH!!!

2011-12-05T14:15:00.001+08:00

Police Love Namewee

2011-12-05T14:13:00.001+08:00

周杰伦的吊-(明志original) 华人必看

2011-12-05T14:08:00.001+08:00

打狗-黃明志 Pak Kao by Namewee

2011-12-05T14:06:00.001+08:00

黃明志NAMEWEE FUCK TNB MALAYSIA (with eng sub)

2011-12-05T14:04:00.001+08:00

Curry Neh! 咖哩咧 by Namewee+Karen Kong Nasi Lemak 2.0 辣死你媽 Indian song.flv

2011-12-05T13:51:00.001+08:00

Rasa Sayang 2 0 by Namewee黃明志電影【辣死你媽】主題曲

2011-12-05T13:47:00.001+08:00

Rompakan di restoran Mamak Seksyen 15

2011-09-17T17:01:00.001+08:00

Many have heard or read news about the robbery at Shah Alam recently. But, most do not have a chance to watch LIVE HAPPENINGS as captured by the Mamak Eatery's CCTV recordings from various angles.

Guide to Home Loans

2011-07-28T17:29:00.000+08:00

A guide to some of the costs involved in buying a house

If you are buying a house for the first time, the whole process of signing the Sale and Purchase agreement, dealing with solicitors, legal fees and stamp duty can be confusing. Here is a guide to some of the costs involved in buying a home.

How much can you afford?

A good rule of thumb to follow is that your monthly loan instalments and current commitments (e.g. car loan, personal loan) should not exceed one-third of your monthly salary. Those who over-commit themselves financially may have difficulty making payments when emergencies crop up or if interest rates rise.

Handy tip: Use our conventional or Islamic loan calculators to estimate how much you can borrow, how much you will have to pay, and for how many years.

Fixed or conventional rates?

A fixed interest rate home loan promises fixed instalments throughout the loan tenure. It offers stability against fluctuating financing costs and ease of planning your monthly financial commitments.

A conventional loan with variable interest rates may suit those who want to take advantage of features such as overdraft facilities and so on.

Down payment

Generally, you will have to pay a booking or earnest fee of 2%-3% of the purchase price. This is non-refundable, so decide carefully before paying.

The bank usually finances up to 90% of the price of the property. You must have at least 10% in cash for the down payment. Also, don't forget that you can withdraw a limited amount from your EPF (Account 2) for your down payment.

Sale and Purchase agreement

Upon signing the Sale and Purchase agreement, you pay another 7%-8% of the purchase price, bringing the total down payment to 10% of the purchase price. After that, you usually have 3 months to pay up the balance or secure financing and a 1-month extension which is subject to 10% per annum interest on the balance due.

If you are buying a property under construction, the developer generally appoints a lawyer to draw up the Sale and Purchase agreement. The bank will deal with the developer to make progressive payments on your behalf.

If you are buying a completed property, you need to engage a lawyer to advise and act on your behalf when signing the Sale and Purchase Agreement and making payments, until the transaction is completed.

Insurance

As a home buyer, you will have to purchase Mortgage Reducing Term Assurance or MRTA, which ensures your home will be paid for in full should anything happen to you. The one-off premium payment is generally computed on the age of the borrower(s), loan amount, tenure and interest rate. It can be paid in cash up front or included in your loan to minimise the initial cash outlay required.

Additionally, a Fire/House Owners Insurance policy is compulsory to protect your property against damage. Should a mishap occur, your insurance payments may be used to minimise losses. The premium is payable annually.

Stamp duty and legal fees

Stamp duties and legal fees will need to be paid for your Sale and Purchase Agreement and Loan Agreement.

Monthly instalments

To avoid late payment charges, it is best to pay your home loan on time. If you miss several payments, you risk losing your home.

Other costs

Owning a place you can call home is a rewarding experience. After getting the keys to your home, however, there are still several other things you will have to pay:

Monthly service charges (if you own an apartment)
Deposits for utilities – TNB, JBA, Indah Water and telephone
Assessment (twice a year)
Quit rent (annually)

How to apply

Once you're ready to own a home, apply for a home loan online with us in just 3 simple steps:

1. Application

Decide which home loan is right for you. Click 'Apply now' and enter your personal details in the application form. If there is more than one applicant, you should submit their details too.

2. Processing

Print a copy of your application for your reference and then click "Submit" to send it to us.

3. Immediate response

If your application meets our initial requirements, your home loan will be pre-approved immediately. You will receive a Provisional Letter of Offer and application reference number.

If the bank is unable to process your application for any reason, our Sales Officer will contact you within 3 working days.

Go to your selected Maybank branch within the next 14 days with a printout of the Provisional Letter of Offer and relevant documents for verification by the bank.

Important! The Provisional Letter of Offer is subject to confirmation of your details and credit eligibility. It does not include Mortgage Reducing Term Assurance (MRTA) which is compulsory. This will be calculated when you visit our branch and you may opt to pay it in a single payment or capitalise the sum into your loan.

Checking your application online

You may check the progress of your loan application online any time from 4am to 9pm. Select Pre-approved Home Loan Enquiry and key in your reference number. We will keep you informed from the time you apply for a loan until the funds are fully disbursed.

Credit to : http://maybank2u.com

Botox may harm ability to empathise

2011-04-29T15:16:00.000+08:00

Botox use may dampen facial muscle movement. — AFP pic

LOS ANGELES, April 29 — Thanks to a year-old study, it is known that facial freezers such as Botox may not just impair the expression of emotions, but also the actual perception of them.

Now, a new study suggests that the wrinkle smoothers might keep you from understanding other people’s feelings, too.

According to an article in USA Today, researchers from the University of Southern California and Duke University compared Botox- and Restylane-treated patients to a group that got a muscle-amplifying gel while they were trying to identify people’s emotions on computer images.

“People who use Botox are less able to read others’ emotions,” David Neal, a psychology professor at USC, concluded and told the paper that people try to understand others’ emotions partly through mimicking their facial expressions, so “if muscular signals from the face to the brain are dampened, you’re less able to read emotions.”

“When the facial muscles are dampened, you get worse in emotion perception, and when the facial muscles are amplified, you get better at emotion perception,” Neal explained.

In addition to pointing out another serious concern when talking about Botox treatments, the study and its muscle-amplifying gel could also have interesting implications for “people who have trouble reading others’ emotions due to developmental issues,” as the Jezebel blog points out.

The full study was published in the Social Psychology and Personality Science journal last weekend. — AFP/Relaxnews

Omron Home Blood Pressure Monitor with D-Ring Cuff

2011-03-18T18:00:00.000+08:00

Child Size Crochet V-Stitch Cap with Ruffle 16/40-18/45 IN/CM - Lightwei...

2011-03-16T22:31:00.000+08:00

Feng Shui for Bedrooms : Feng Shui for Bedrooms: Bed Positioning

2011-02-27T15:13:00.001+08:00

The Hiding Place for drug addicts

2011-02-23T22:34:00.003+08:00

The verse in the Bible, "He can make you the man you should be" has cheered up Qiu, and he decided to seek a normal life once again. Photo courtesy: Guang Ming Daily

PENANG: Before setting up "The Hiding Place" Rehabilitation Centre, the founder Qiu Qin-yuan had been sent to prison five times and had been a drug addict for eleven years and a beggar for six years.

As a matter of fact, he came from a prominent and well-to-do family and his father was one of the few taxi operators in town.

From an innocent angel, he was nevertheless turned into a despicable monster soon afterward.

Refusing to take over family business

He said during an interview with Guang Ming Daily that if he had not been given a second chance, he could have ended up an incurable drug addict.

After regaining his new life, he refused to take over his family business. Instead he set up the only non-profit rehabilitation centre in Penang in hope of helping other drug addicts turn over a new leaf and

experience the miracles of renewed lives.

Owing to his strong determination, he went ahead to start the rehabilation centre which he has now operated for 30 tough years. He believes that by saving a drug addict from further depravation, he

could also save his family as well as the entire community.

Making you the man you should be

He said he had been inspired by a sentence found on a leaflet while he was still serving his jail sentence back in 1978 for the fifth and last time: "He can make you the man that you should be," and he

decided to quit drugs.

He met the pastor who knew evangelistic rehabilitation, and he successfully quit drugs after two and a half years.

With the assistance of Rev Dr.Vincent Leoh, he set up "The Hiding Place" in 1981.

Overcoming passive thoughts

Run on evangelistic rehabilitation, The Hiding Place is a refuge for voluntary drug addicts. The centre adopts a natural withdrawal method (cold turkey therapy) by disrupting drug supply to

the addicts by force. They only supply meals and daily care in a bid to rid their bodies of toxins in a natural way.

He said drug addicts had to overcome the passive thoughts they had in their minds first in order to go on with the treatment.

He said he had saved countless of drug addicts during the past three decades, and 34% to 40% of them have since established their own families; 6% to 9% of have even stopped smoking and drinking,

eight of them have become pastors and some others have become successful businessmen.

He said four of his children had been raised up by his wife and him as well as the drug addicts in the rehab centre. They have all accomplished some great achievements today, one of them a doctor and

another engineer, and they never feel ashamed to have a father who used to be a drug addict.

Qiu admitted that he did not treasure his family very much even though he was born in a well-to-do family. His father was a taxi operator with 16 vehicles under his care at a time when car ownership was

not so widespread.

His parents were divorced when he was only two or three years old. He has four siblings and another six after his father married again. His father passed away when he was 17 and his stepmother treated

him well.

He had been spoiled and became a drug addict after he came to know an American soldier while he was with a musical band.

He was asked by the American soldier to try a packet of powder which was heroin, and he felt extremely excited after trying it and had got addicted to it since then.

He suffered from running nose and wet eyes as a result of heroin addiction after the soldier left.

He was told by a friend that he had been addicted to heroin, but it was too late for him.

He started stealing and robbing in order to buy drugs and was sent to a jail. He felt guilty and ashamed when his mother came to visit him. He told himself he would never step into his own house again as

he saw himself as a useless man.

He continued his dispirited life after his release from prison. He had not returned home for 11 years and could only hide at a monsoon drain and made it his shelter. He ate discarded food and offerings to

the deities during the daytime and would rob innocent people for money at night.

Transformation

He was jailed again and again for a total of five times, the last being in 1978. That was when he was moved by the sentence in a leaflet that he decided to put an end to the nightmarish life which had

been with him for 11 years.

Qiu said drug addicts would be put up at two different locations, and each of them had to go through an 18-month rehabilitation treatment programme. The inmates would be put up at The Hiding Place

for the first ten months and then the "Halfway Place" for the next eight months.

Drug addicts are required to shave their heads and wear only sarongs and shorts. They would initially chained up the drug addicts after explaining to them that such a move is necessary. Drug addicts are

not allowed to smoke, drink, fight and speak in vulgar language, or they would be punished. If they violate the rules, their meals would be reduced into half and are only allowed to eat their meals standing.

He admitted that many drug addicts had escaped as they could not tolerate the harsh regime inside the rehab centre. (Translated by LIM LIY EE/Guang Ming Daily)

MySinchew 2011.02.23

KTLA Primetime - Under Eye Bags

2010-12-05T13:35:00.001+08:00

Study shows two glasses of tomato juice a day helps beat bone disease

2010-11-20T23:44:00.002+08:00

Healthy: Scientists say tomato juice can ward off osteoporosis

Two glasses of tomato juice a day strengthens bones and can ward off osteoporosis, say scientists.

The key ingredient is thought to be lycopene, the antioxidant already credited with cutting the risk of prostate cancer in men and protecting against heart disease.

Osteoporosis affects around three million people in the UK.

Researchers at the University of Toronto in Canada asked 60 post-menopausal women, aged 50 to 60, to cut out all tomato products from their diet for a month.

This led to a significant increase in blood levels of N-telopeptide, a chemical released into the bloodstream when bone is being broken down.

Then, for four months, the women were given a daily dose of standard tomato juice containing 15mg of lycopene, an enriched version with 35mg of lycopene, lycopene capsules or dummy capsules.

This led to a significant drop in levels of N-telopeptide in women drinking either type of juice or taking the capsules. But there was no benefit in women taking the dummy capsules.

Standard supermarket juice was just as good as the lycopene-enriched one, said researchers.

Two glasses a day of tomato juice containing 15mg of lycopene could be enough to strengthen brittle bones, the journal Osteoporosis International reported.

Daun kaduk - buang angin dalam badan

2010-11-19T10:43:00.005+08:00

JIKA dilihat sekali imbas, daun kaduk memang sama seperti daun sirih. tetapi, ia mempunyai perbezaan yang ketara berbanding dengan daun sirih. Daun kaduk ini sama juga seperti daun lain yang mempunyai pelbagai khasiat sama ada dari segi pemakanan ataupun perubatan. Ada sebahagian orang menjadikan daun kaduk ini sebagai perisa dalam masakan ataupun dijadikan sayur. Selain itu bagi sesetengah ahli masyarakat menjadikan daun kaduk hidup sebagai bahan dalam hidangan nasi kerabu dan salad. Hampir keseluruhan bahagian daun kaduk ini sebenarnya mempunyai pelbagai khasiat yang tidak diketahui umum.Akar pokok kaduk ini juga sebenarnya mempunyai kegunaan untuk mengurangkan sakit gigi. Ambil akarnya kemudian ditumbuk lumat dan ditampal pada bahagian gigi yang sakit.

Anda juga boleh mencuba mengambil sekeping pinang dan dikunyah bersama akar pokok kaduk ini. Telan cecair yang keluar bersama untuk merawat batuk dan menghilangkan asma.Untuk rawatan sakit gigi dan gusi pula,anda boleh cuba kunyah daun kaduk bersama halia, ia juga berupaya mengurangkan sakit tersebut. Bagi sesetengah orang yang dijangkiti kulat pada bahagian kaki,anda boleh mengambil air rebusan akar dan daun kaduk dan rendamkan kaki anda. Jika anda mengalami masalah penghadaman, ambil air rebusan daun kaduk dan minum. la juga boleh merawat masalah usus dan mengeluarkan angin dalam perut. Ambil daunnya dan gosok pada bahagian yang mengalami kesakitan seperti pada kulit.

Anda juga boleh makan daun kaduk ini bersama nasi dan ia berupaya membantu proses penghadaman di samping dapat mengatasi masalah angin dalam perut. Ambil beberapa helai daun kaduk dan panaskannya. Kemudian tampal pada bahagian dada untuk menghilangkan sakit dada. Jika anda menggunakan seluruh bahagian daun kaduk dan ia dijadikan ubat minum, ia berupaya merawat batuk dan kahak, melancarkan proses penghadaman dan menghilangkan senak perut.

http://www.maxx.my/story.php?title=daun-kaduk---buang-angin-dalam-badan

Natural Ways to Whiten Your Skin

2010-11-12T12:46:00.014+08:00

Papaya for Wrinkle Prevention: Natural Wrinkle Treatment Creams | eHow.com

2010-11-02T13:50:00.004+08:00

Papaya for Wrinkle Prevention -- powered by eHow.com

Papaya for Wrinkle Prevention: Natural Wrinkle Treatment Creams | eHow.com

Which supplements should YOU take?

2010-09-29T11:27:00.010+08:00

Many of us are seduced by the promise of better health and increased vitality offered by vitamin supplements. Last year alone, we spent a total of £398 million on them. But will taking supplements really make us healthier?

Tom Sanders, Professor of Nutrition and Dietetics at King’s College London, says there is no ‘magic pill’ when it comes to nutrition, and as taking supplements often goes hand in hand with a healthy diet, it can be difficult to evaluate their benefits.

Last year alone, we spent a total of £398million on them. But will taking supplements really make us healthier?

Furthermore, nutrients from food are sometimes more readily absorbed and used by the body than those in a pill.

Here, with the help of Professor Sanders and Ursula Arens of the British Dietetic Association, we sift the science from the sales pitch to bring you the ultimate guide to the nutrients that are vital for good health...

VITAMIN A

VITAL FOR: Sight and bones, and to make infection-fighting white blood cells. Despite lab studies suggesting anti-cancer properties, there’s no evidence that A protects against tumours.
RECOMMENDED DAILY AMOUNT (RDA): 0.7mg for men; 0.6 for women.
GOOD FOOD SOURCES: Pumpkin, carrots, sweet potato.
LIKELIHOOD OF DEFICIENCY: Rare.
RISKS FROM TAKING SUPPLEMENTS: In smokers, 20mg a day has been linked to a greater risk of lung tumours. Long-term intake of 1.5mg a day increases the risk of osteoporosis. Vitamin A causes birth defects, so avoid during pregnancy.

VITAMIN B

VITAL FOR: Healthy metabolism, immunity and nervous system. Recent study found B6 and B12 stalled brain shrinkage linked to dementia; B6 and B12 also shown to reduce homocysteine, a chemical linked to cardiac risk. But studies suggest greatest benefits in reducing the risk of heart disease occurred only in those whose levels were low.
RDA: B6, 1.4 mg a day for men, 1.2 mg for women; B9, 2mg for adults; B12, 0.0015mg for adults.
GOOD FOOD SOURCES: Wholegrain foods and fortified cereals. Meat, eggs and dairy products are only reliable dietary sources of B12.
LIKELIHOOD OF DEFICIENCY: Vegans at risk of low B12. Over 60s often low in B6 and B12. Alcohol inhibits absorption of B6.
RISKS FROM TAKING SUPPLEMENTS: Taking more than 200mg of B6 can cause nerve damage.

Red Peppers are a good source of Vitamin C

VITAMIN C

VITAL FOR: Bones, teeth, gums and blood vessels. No evidence supplementation prevents colds except in those exposed to severe cold or bursts of heavy physical activity.
RDA: 40mg.
GOOD FOOD SOURCES: Red peppers, citrus fruit, broccoli.
LIKELIHOOD OF DEFICIENCY: Pregnant women, smokers and heavy drinkers.
RISKS FROM TAKING SUPPLEMENTS: The Food Standards Agency advises against taking more than 1,000mg a day. Too much can cause headaches and diarrhoea.

VITAMIN D

VITAL FOR: Healthy bones and teeth. Evidence it protects against heart disease, some cancers, diabetes and asthma, and even helps weight control.
RDA: None set because most of our intake comes from sunlight.
GOOD FOOD SOURCES: Fatty red meat (sausages), oily fish, eggs, margarine.
DEFICIENCY: Widespread in winter because of a lack of sunshine.
RISKS FROM TAKING SUPPLEMENTS: A daily intake of 25-50mcg may increase risk of kidney stones.

VITAMIN E

VITAL FOR: Promoting healthy red blood cells and preventing clots. It’s not one vitamin, but a group of eight compounds. Dietary intake refers to alpha-tocopherol - the most readily absorbed form. People with the highest blood levels have the lowest risk of heart disease, but there is no evidence supplements help those with existing cardiac problems
RDA: 4mg for men; 3mg for women.
GOOD FOOD SOURCES: Wheatgerm, almonds, sunflower seeds, hazelnuts.
DEFICIENCY: Rare.
RISKS FROM TAKING SUPPLEMENTS: May suppress good HDL cholesterol if taking statins.

FOLIC ACID

VITAL FOR: Prevention of spinal birth defects. Linked to lower risk of dementia and bowel cancer. Some evidence for reduction of cardiac and stroke risk.
RDA: 2mg; 4mg during pregnancy and for women planning to conceive.
GOOD FOOD SOURCES: Spinach, peas, fortified cereals, asparagus.
DEFICIENCY: Most likely among the elderly and heavy drinkers.
RISKS FROM TAKING SUPPLEMENTS: Supplementation could mask B12 deficiency, which is more common in the elderly. This is because it corrects the anaemia caused by low B12, but not nerve damage.

GLA (Omega-6)

VITAL FOR: Skin, hair and the immune system. The European Food Safety Authority says there is no evidence for claims that GLA (gamma linolenic acid) aids bone health, blood pressure, cholesterol or weight control.
RDA: None set. It is one of the few nutrients that we get in excess because of our high intake of vegetable oils.
GOOD FOOD SOURCES: Vegetable oils.
DEFICIENCY: None. Excess common.
RISKS FROM TAKING SUPPLEMENTS: Because they use similar chemical pathways, omega-6 suppresses absorption of heart-protective omega-3. A ratio of four parts omega-6 to one of omega-3 is ideal, but in the UK it is around 15 to one. This imbalance is linked to inflammation and increased risk of breast cancer, asthma and obesity. To restore the balance, increase omega-3 intake from oily fish, and avoid supplements such as evening primrose oil which are high in 6.

HESPERIDIN

VITAL FOR: Healing, immune system and healthy blood vessels. Studies show benefits for varicose veins and haemorrhoids. In supplements, is usually combined with vitamin C.
RDA: None set.
GOOD FOOD SOURCES: Citrus fruit, blackberries, apricots.
DEFICIENCY: Not known.
RISKS FROM TAKING SUPPLEMENTS: Supplements interact with blood thinners such as warfarin.

Egg yolk is a good source of iron

IRON

VITAL FOR: :Energy.

RDA: 8.7mg for men, 14.8mg for women.
GOOD FOOD SOURCES: Red meat, beans, dried fruit, egg yolk, oysters and mussels.
DEFICIENCY: One in ten women is estimated to have low levels: vegetarians and vegans are also at risk. One in four babies over six months has low levels, with those given cow’s milk before 12 months most at risk. Tea and coffee inhibit uptake.
RISKS FROM TAKING SUPPLEMENTS: Avoid taking more than 17mg daily as this could cause nausea, diarrhoea and block uptake of calcium and zinc.

(ROYAL) JELLY

VITAL FOR: Royal jelly is rich in pantothenic acid, which appears to lower cholesterol. Trials in the 1980s found 300mg lowered cholesterol in patients with abnormally high cholesterol levels. Cancer-fighting claims not proven.
RDA: None set.
GOOD FOOD SOURCES: Produced by bees — sold as a dietary supplement.
DEFICIENCY: Deficiency of pantothenic acid is rare.
RISKS FROM TAKING SUPPLEMENTS: Royal jelly can trigger asthma and anaphylaxis, with any form of allergy increasing the danger. Interacts with warfarin, increasing risk of bleeding.

VITAMIN K

VITAL FOR: Blood clotting and bones. Studies suggest it protects against liver and prostate cancers. May reverse hardening of arteries.
RDA: 0.001mg per kg of body weight, so a person weighing 60kg needs 0.060mg.
GOOD FOOD SOURCES: Dark green vegetables such as kale and spinach.
DEFICIENCY: More likely if taking large doses of vitamins A and/or E, as both inhibit uptake.
RISKS FROM TAKING SUPPLEMENTS: None known. Taking up to 1mg a day unlikely to cause harm.

LYCOPENE

VITAL FOR: Lycopene is a plant chemical that gives red pigment to tomatoes. Activates lung enzymes that protect against tumours.
RISKS FROM TAKING SUPPLEMENTS: None known.
GOOD FOOD SOURCES: Cooked tomatoes and ketchup.
DEFICIENCY: No evidence.
RDA: None set. U.S. Food and Drug Administration found benefits for eating at a cup of cooked tomatoes or sauce a week, but not supplements. Lycopene may be more readily absorbed when combined with a fat, such as olive oil.

MAGNESIUM

VITAL FOR: 300 biochemical reactions, including metabolising energy from food. Low levels are a factor in migraine, obesity and PMS.
RDA: Minimum of 300mg for men, 270mg for women.
GOOD FOOD SOURCES: Oatbran, bulgar, pearl barley.
DEFICIENCY: Most likely in the elderly, those with IBS, Crohn’s disease and gastric disorders. Also occurs with poorly controlled diabetes, diuretics prescribed for high blood pressure, some chemotherapy drugs and antibiotics.
RISKS FROM TAKING SUPPLEMENTS: People with kidney disease should avoid supplements because they cannot excrete excess.

NIACIN (B3)

VITAL FOR: Nervous and digestive systems. It’s known to convert dangerous LDL cholesterol into cardiac-protective HDL. Studies show 1,000 to 2,000mg three times a day lowers unhealthy LDL cholesterol.
RDA: 17mg a day for men, 13mg for women.
GOOD FOOD SOURCES: Beef, pork, chicken, fortified cereals.
DEFICIENCY: Rare.
RISKS FROM TAKING SUPPLEMENTS: Up to 500mg daily is safe. More than 1,000mg can cause flushing, birth defects and eye problems.

Oily fish are a good source of Omega-3

OMEGA-3

GOOD FOR: Protecting against cardiovascular disease. The European Food Safety Authority has ruled there is no convincing evidence of brain boosting benefits in children.
RDA: None set, but the FSA advises girls, women who may conceive or those who are pregnant or breastfeeding to eat two 140g portions of oily fish weekly; boys and men should eat four.
GOOD FOOD SOURCES: Oily fish.
DEFICIENCY: Very common.
RISKS FROM TAKING SUPPLEMENTS: Depending on the supplement source, toxins in fish.

POTASSIUM

VITAL FOR: Fluid balance and reducing high blood pressure. Studies confirm low levels linked to stroke. Good evidence it improves bone density.
RDA: 3,500mg.
GOOD FOOD SOURCES: Tomato products, orange juice, dates.
DEFICIENCY: Commonly associated with high salt intake. Diarrhoea and prolonged sweating also deplete levels.
RISKS FROM TAKING SUPPLEMENTS: Avoid supplements in old age, as declining kidney function reduces ability to excrete excess. High doses can cause nausea, abdominal pain and vomiting.

QUERCETIN

GOOD FOR: May relieve allergy symptoms such as sneezing and itching. Lab studies have shown it stalls cancer cells and prevents damage caused by ‘bad’ LDL cholesterol; reduces blood pressure.
RDA: None set. Daily dose of 730mg showed blood pressure benefits.
GOOD FOOD SOURCES: Black and green tea, red onion, red berries.
DEFICIENCY: No evidence for deficiency.
RISKS FROM TAKING SUPPLEMENTS: Animal studies have shown increased risk of kidney tumours with long-term high doses.

Red wine is a good source of resveratrol

RESVERATROL

GOOD FOR: This compound is thought to explain the heart-protective benefits of red wine. Lab tests show it reduces activity of enzymes which drive cancer and stalls signals tumours use to grow and spread. Resveratrol also prevents inflammation and vascular damage.
RDA: None set.
GOOD FOOD SOURCES: Red wine from pinot noir grapes.
DEFICIENCY: No evidence for deficiency.
RISKS FROM TAKING SUPPLEMENTS: Supplements vary in concentration and may contain emodin, a laxative.

SELENIUM

VITAL FOR: Preventing cell damage and helping immunity and thyroid function. Large studies have proved link between lack of selenium and increased cancer risk, but trials of supplements have been inconclusive in all but prostate cancer. Selenium appears to help asthma and male infertility.
RDA: 75mcg for men, 60 for women.
GOOD FOOD SOURCES: Two brazil nuts provide the RDA; crab, salmon and halibut.
DEFICIENCY: Common. Average UK intake is half the recommendation.
RISKS FROM TAKING SUPPLEMENTS: The FSA says up to 35mg daily is safe; higher levels may be toxic.

THIAMIN

VITAL FOR: Metabolising your food - low levels lead to tiredness and irritability; cardiac function and nervous system.
RDA: 1mg for men, 0.8 for women.
GOOD FOOD SOURCES: Fortified cereals, pork, milk.
DEFICIENCY: Most likely in smokers or if taking antacids, diuretics or undergoing chemotherapy. A diet high in sugar and simple carbohydrates also a risk. Alcohol, tea, coffee and sulfite preservatives (in wine) inhibit uptake.
RISKS FROM TAKING SUPPLEMENTS: Up to 100mg considered safe. However, supplements can disrupt the heart medicine digoxin and diuretics. Antibiotics can increase uptake by killing friendly gut bacteria that feed on thiamin.

URSOLIC ACID

GOOD FOR: Some evidence this plant chemical (found in a range of fruit and herbs) could enhance effect of chemotherapy and radiotherapy.
RDA: None set.
GOOD FOOD SOURCES: Apples; cranberries, peppermint, oregano.
DEFICIENCY: None.
RISKS FROM TAKING SUPPLEMENTS: None known.

VANADIUM

GOOD FOR: Thyroid function. Some evidence low levels linked to cardiac risk.
RDA: None set. FSA advises intake from food sufficient.
GOOD FOOD SOURCES: Shellfish, wholegrains, mushrooms.
DEFICIENCY: None.
RISKS FROM TAKING SUPPLEMENTS: Can cause nausea, cramp and diarrhoea, supplements with vanadium are banned by the EU but are still sold on the internet.

WHEY

GOOD FOR: Reducing blood pressure and improving vascular function. Preserves lean muscle during weight loss. May help regulate blood glucose levels by improving release of insulin to mop up blood sugar.
RDA: None set
GOOD FOOD SOURCES: Dairy produce.
RISKS FROM TAKING SUPPLEMENTS: Possible problems if intolerant to dairy.

XANTHOPHYLLS

GOOD FOR: This family of yellow plant pigments includes the antioxidants lutein zeaxanthin and cryptoxanthin - these are also found in the eye and high levels are associated with reduced risk of age-related macular degeneration. Studies suggest cryptoxanthin may protect against lung cancer.
RDA: None set.
GOOD FOOD SOURCES: Spinach, kale, pumpkin, tangerines.
DEFICIENCY: Absorption may decline with age.
RISKS FROM TAKING SUPPLEMENTS: None identified.

YEAST

GOOD FOR: Brewer’s yeast is a rich source of B-vitamins and the minerals chromium and selenium. Chromium improves glucose control in diabetics. Patchy evidence for cholesterol control.
RDA: None set.
GOOD FOOD SOURCES: Comes only as a supplement.
DEFICIENCY: High-sugar diet depletes chromium.
RISKS FROM TAKING SUPPLEMENTS: True yeast intolerance is rare, but can occur in those with compromised immune system, such as chemotherapy patients.

ZINC

VITAL FOR: Healthy immune system. Low levels during pregnancy increase risk of having a premature or low birthweight baby.
RDA: 5.5 to 9.5mg for men; 4 to 7 mg for women.
GOOD FOOD SOURCES: Oysters, fortified cereals, baked beans, beef.
DEFICIENCY: Most likely in the elderly, diabetics and vegetarians.
RISKS FROM TAKING SUPPLEMENTS: FSA advises no more than 25mg daily. Higher doses can block other vital nutrients including iron.

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Which supplements should YOU take?

VITAMIN A

VITAMIN B

VITAMIN C

VITAMIN D

VITAMIN E

FOLIC ACID

GLA (Omega-6)

HESPERIDIN

IRON

(ROYAL) JELLY

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LYCOPENE

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NIACIN (B3)

OMEGA-3

POTASSIUM

QUERCETIN

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