Researchers at the National Heart and Lung Institute, London, found out that eight out of 10 children in the study ate fresh fruit and more than two-thirds of them ate fresh vegetables, at least twice a day. Diet appeared to have the strongest protective effect against allergic rhinitis but also helped protect children against asthma and skin allergies.

Children who ate nuts at least three times a week were also less likely to wheeze. The researchers noted that nuts are rich in vitamin E, which protects against cellular damage caused by free radicals. Nuts also contain high levels of magnesium, which may protect against asthma and improve lung power.

The study also found that a daily diet of oranges, apples, and tomatoes protected children against wheezing and allergic rhinitis. Grapes appeared to be especially effective in preventing wheezing and allergic rhinitis. Red grape skins contain high levels of antioxidants and a potent polyphenol called resveratrol, which is known to reduce inflammatory activity.

They also found that eating lots of margarine doubled the risk of asthma and allergic rhinitis.

Canada has received poor marks in an international health survey of doctors.

The survey of more than six-thousand doctors in seven countries gave Canada poor marks on several aspects of patient care, including wait times for tests, use of electronic medical records, doctors available after hours and financial incentives for improving quality of care.

The survey found only 23 per cent of Canadian doctors use electronic medical records.

Improve the look and feel of your nails with these nutrition tips.

Whole grains with iron
Iron is essential for healthy nails, skin colour, and hair growth. Whole grain or 100 per cent whole wheat bread or pasta are good sources of iron. Additional iron sources include meats, eggs, dark leafy vegetables and legumes.

Protein it up!
Your nails are composed of laminated layers of a protein called keratin, which is also found in your hair and skin. Women need an average of 4 to 6 ounces of protein per meal while men need approximately 5 to 7 ounces per meal. It is best to choose optimal sources of protein such as cold water fish, turkey, chicken, egg whites, low-fat dairy products, soy and occasional lean red meats.

Sprinkle with flax
Flaxseeds are loaded with omega-3 fats, fibre and protein. In fact, there is 25 grams of protein for every 100 grams of flaxseeds. In order for your body to absorb flaxseeds, they have to be ground up or milled. Once ground, add one teaspoon of flaxseeds to your morning cereal, salads, juice or protein shakes or just eat them plain.

The most important point
Long-lasting beauty changes take place from improving health on the inside. Start by making healthier nutritional choices and watch for the improvements you will see in your skin, hair and nails.

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster.

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts.

3. Quit Smoking
It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you.