Neal D. Barnard and Bryanna Clark Grogan
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 But avoiding these healthful foods would leave them very low in important vitamins and minerals.
I encourage you to discuss this issue with your doctor and your dietitian, but the answer is not to avoid vegetables. What matters is maintaining a fairly steady amount of them in your diet so your warfarin dosage does not need to be continually adjusted. If you eat lots of healthy vegetables and then suddenly stop, warfarin's actions become stronger, increasing the risk of bleeding. |
| These foods are loaded with vitamins and minerals, are very low in fat, and like all plant foods, have no cholesterol at all.
Virtually all have a healthy low GI. The main exception is baking potatoes, so favor yams and sweet potatoes instead.
The fruit group. Fruits are loaded with vitamins and of course have no fat or cholesterol. Many people with diabetes imagine that
Grapefruit Interacts with Medications
Surprising as it sounds, if you are on medications, you may need to avoid grapefruit. This citrus fruit inhibits intestinal enzymes that metabolize several medications. |
Michael T. Murray
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 Note that different vitamins and minerals are measured in different units (IU = International Units; mg = milligrams; meg = micrograms).
To find a multiple vitamin and mineral formula that meet these criteria, read labels carefully. Be aware that you will not be able to find a formula that can provide all of these nutrients at these levels in one single pill—it would simply be too large. Usually it will require at least four to six tablets to meet these levels. While many "one-a-day" supplements provide good levels of vitamins, they are woefully insufficient in the levels of minerals. |
| Improving Insulin Function and Sensitivity
The first step in improving insulin function and sensitivity is achieving ideal body weight and following the dietary and lifestyle recommendations given in Chapter 7, including taking a high-potency multiple -vitamin and mineral formula to ensure that the body has all of the necessary essential vitamins and minerals that proper insulin sensitivity requires. Using PGX or higher dosages of other sources of soluble fiber has been shown to increase insulin sensitivity. |
| A pharmaceutical-grade fish oil supplement
Multiple Vitamin and Mineral Supplements
A high-potency multiple vitamin and mineral formula, especially one that provides sufficient levels of antioxidant nutrients, provides extra insurance that you are giving your body all of the essential vitamins and minerals it needs. A deficiency of any one of several key nutrients required for the proper manufacture and function of insulin can lead to impaired sugar metabolism. Especially important are the B vitamins and the minerals magnesium, chromium, zinc, and manganese. |
| The digestive system does the best it can with what we provide it, but without the important vitamins and minerals available in plant foods, the chances of cell damage increases. And that raises the risk of degenerative diseases such as diabetes.
A vast number of substances found in fruits and vegetables are known to promote health. Such substances include antioxidant nutrients such as vitamin C and folic acid and a group of other compounds known as phytochemicals. |
Stephanie Beling
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 All PowerFoods are of course sources of important vitamins and minerals, but it may help to know which foods to look for to add particular vitamins and minerals to your diet. Refer to the "Nutrient-Rich Foods" chart to ensure you get adequate vitamins and minerals in your PowerFoods diet. |
Joseph E. Mario
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 BARLEY MALT SYRUP Sprouted, taken at the 1 st stage of germination and dried (or roasted), extracted in water to honey consistency of 60% sugar, of which 65-70% is superior Maltose sugar of mostly Carbohydrates, 25% glucose, and 5% other; with a few Vitamins and Minerals; molasses-like. An easily-assimilated food; taken with Cod liver oil. In another variety, the Barley Enzymes are mixed with 40% corn grits, fermenting the com Starch into the superior sugar Maltose. |
Russell L. Blaylock, M.D.
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 Plants also contain numerous vitamins and minerals that act as antioxidants: one group of vitamins is called the carotenoids, which includes about forty different varieties that humans consume. Most of us have heard of beta-carotene, but there are others such as alpha carotene, lutein, lycopene, canthoxanthin, zeaxanthin, and cryptoxanthin. Diets poor in fruit and vegetable intakes deprive us of these vital antioxidants.
In 1936, a Nobel Prize-winning biochemist by the name of Szent-Gyorgi isolated a factor from plants that had some rather unusual properties. |
Joseph E. Mario
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| Growth Hormone spur liver production of millions of molecules per minute, contains 600 Amino acids necessary for growth; transports hormones, vitamins and minerals needed for the 300-500 grams of body protein synthesized daily (75% from recycled Amino acids, 25%-55 gr. from diet, and 5%-14 gr. |
| B6 for daily synthesis with Human Growth Hormone (HGH) and Insulin, Vitamin C, and essential fat Linoleic acid joining with sulfurous Proteins, vital for Protein metabolism; with Chromium, Zinc, Calcium, Magnesium, Potassium, and Copper for use of the Amino acids; Carbohydrates are Protein-sparing; work with most vitamins and minerals for metabolism and precursing. Amino acids are always taken with extra Vitamins, B6, Minerals, and Water.
RANGE: 35-50 Grams per day; or .213 grams per pound of body weight (.5 gr./ kg. of weight), 13% of Caloric intake; or 10-15% of diet. |
Mike Adams
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 I call these "cultured nutrients," and they deliver bio-identical vitamins and minerals to your body in an easy-to-use format. www.RealFoodNutrients.com
«•* Grow your own: Practice a little gardening and grow super-easy crops like carrots and sweet potatoes. Add ocean water to your garden (www.OceanGrown.com) just a small amount, about 1 part ocean water to 100 parts regular water to deliver usable minerals to your plants. Then eat the plants. Sweet potatoes, by the way, absorb more minerals than almost any other plant. |
Michael T. Murray
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| That's why we recommend taking a high-quality product—one that provides adequate levels of all (or most) of these essential vitamins and minerals. Our guidelines for selecting the right multiple vitamin and mineral formula are given in Appendix H.
Fish Oil Supplements
We recommend that children and adults take a high-quality fish oil product. For children, we recommend cod-liver oil? to 2 teaspoons daily. For adults, we recommend a high-quality fish oil product to provide a daily intake of 600 to 1,200 mg of total omega-3 fatty acids. |
Mike Adams
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| Make sure that you get outstanding nutrition through superfoods so you're getting all the vitamins and minerals in their natural plant-based forms that the human body needs. If you do this even for a very short period—such as 30 days—you will begin to see measurable improvements in your cardiovascular health. You can run this experiment yourself with the help of a naturopath.
In just 30 days, things will begin to turn around. Your cholesterol will begin to come back into balance. Your blood profiles and blood lipids will improve dramatically. Liver function will improve. |
| If you want to create depression in someone, all you have to do is feed them refined, processed foods like we have in the Western diet, and make sure they don't get adequate nutrition in the form of vitamins and minerals, essential fatty acids, or plant-based medicines such as the natural anthocyanins found in blueberries. It's very easy to invoke depression in people by denying them good nutrition. Their hormone regulation systems will fall out of sync and they'll have problems with serotonin regulation. They may experience fatigue, trouble waking up, trouble going to sleep, and so on. |
Joseph E. Mario
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| KIWIFRUIT (Actinedia deliciosa) One of the most nutritious fruits, also called Planch Fig, and Mi-hou-tau in native Asia, the highest fruit in Iron; high in Potassium; twice the Vitamin C of oranges (spurs Interferon and cyclic-AMP and -GHP); as much Vitamin E as avocados; as much Potassium than bananas; other Vitamins and Minerals; more Fiber than most grains; one kiwifruit averages 65 Calories; contains an Enzyme which prevents gelatin from setting. Will keep several months; varieties Hayward, Abbott, Allison, Bruno, and Monty. |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| Like other "greens," arugula is rich in many essential vitamins and minerals, as well as important phytochemicals, such as carotenes and chlorophyll, making it an excellent source of antioxidants.
HOW TO SELECT AND STORE
Arugula is available all year long, but production peaks from June through December. Arugula thrives in the cooler weather of late spring and fall, which are the best seasons to purchase this tangy green treat since, in the heat of late summer, arugula tends to bolt and to develop a very sharp flavor. |
James F. Balch, M.D. and Mark Stengler, N.D.
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 A high-potency multivitamin provides a base of vitamins and minerals for overall health.
Take a daily total of 1,000 mg of calcium and 500 mg of magnesium, or a bone formula for bone health.
For a more powerful relaxing effect, especially if you need to sleep, drink valerian tea.
Homeopathy
Pick the remedy that best matches your symptoms in this section. Take a 6x, 12x, 6C, 12C, or 30C potency twice daily for two weeks to see if there are any positive results. After you notice improvement, stop taking the remedy, unless symptoms return. |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| The RDAs for vitamins and minerals have been prepared by the Food and Nutrition Board of the National Research Council since 1941. These guidelines were originally developed to reduce the rates of severe nutritional deficiency diseases such as scurvy (deficiency of vitamin C), pellagra (deficiency of niacin), and beriberi (deficiency of vitamin Bl). Another critical point is that the RDAs were designed to serve as the basis for evaluating the adequacy of diets of groups of people, not individuals, because individuals simply vary too widely in their nutritional requirements. |
Russell L. Blaylock, M.D.
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| As a result, most of us require dietary supplementation—which is not limited to vitamins and minerals but also includes phyto-chemicals.
Sperm, like all cells, must be protected from free-radical injury. Increased testicular heat from taking hot baths or wearing tight underwear can increase free-radical production in the testes, thereby injuring the DNA within the sperm. Such detrimental practices are also associated with increases in testicular cancer in young men as well. |
| Despite what many doctors think, vitamins and minerals are not something invented by the health food industry; they are part of our biological system. Without them all life stops and you die. Vitamin and mineral deficiencies can often lead to disease, and you do not have to be embarrassed about taking vitamin and mineral supplements. The medical and scientific literature supporting nutritional supplements is extensive and goes back over a hundred years. |
| This is another reason that all of the vitamins and minerals are needed in balance to adequately defend cells. Vitamin E's major role is to defend the membranes while magnesium, zinc, and other antioxidants primarily protect the DNA and cellular proteins. Vitamin C plays a major role in protecting the watery spaces both inside and outside the cell. Alpha-lipoic acid can go anywhere. |
James F. Balch, M.D. and Mark Stengler, N.D.
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| It will supply a base of vitamins and minerals for nutritional support.
Super Prescription #2 Homeopathy
Choose the remedy from the list in the Homeopathy section that best matches your situation.
Super Prescription #3 Zinc
Take 45 to 90 mg daily, along with 3 mg of copper. Studies have found that zinc-deficiency is common in people with anorexia or bulimia. It is also required for the senses of taste and smell and for appetite.
Super Prescription #4 B-Complex
Take a 50 mg complex one to two times daily. |
Gabriel Cousens, M.D.
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 During normal cooking, enzymes are destroyed, the active forms of vitamins and minerals are partially destroyed, pesticides and fungicides break down to form toxic compounds, and there is an increase in free radicals. Cooking foods also coagulates 50 percent of the protein, according to the Max Planck Institute. Also, eating foods that are too hot can actually disrupt the digestive enzymes in the mucosal lining of the stomach. Eating cooked foods also causes an immediate increase in our white blood cell count. |
James F. Balch, M.D. and Mark Stengler, N.D.
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| Poor diets also contribute to gastrointestinal disorders, which can inhibit the body's ability to absorb important vitamins and minerals. Sometimes, however, a good diet is not enough to keep deficiency at bay. As a result of normal or accelerated aging, older people are often simply less efficient at absorbing nutrients, even if they eat well. If you have reached old age, you will need to redouble your efforts to take in nutrients.
Aging is accelerated by a lack of exercise. |
Russell L. Blaylock, M.D.
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| It also leads to malnutrition, since absorption of vital nutrients, including vitamins and minerals, is impaired.
Numerous glutamate receptors also exist in the pancreas, and insulin control is strongly regulated by glutamate in the blood. As yet, we do not know the function of these receptors on digestive enzyme function. If glutamate can affect their secretion as well, then diets high in MSG could cause significant digestive problems. Intestinal muscle also contains glutamate receptors which, when overstimulated, can result in increased spasm of the intestine. |
T. Colin Campbell, Ph.D. and Thomas M. Campbell II
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 This is bad news, and this, in large measure, is why carbohydrates as a whole have gotten such a bad rap; the vast majority of carbohydrates consumed in America are found in junk food or grains so refined that they have to be supplemented with vitamins and minerals. On this point, the popular diet authors and I agree. For example, you could eat a low-fat, high-carbohydrate diet by exclusively eating the following foods: pasta made from refined flour, baked potato chips, soda, sugary cereals and low-fat candy bars. Eating this way is a bad idea. |
Mark Sircus
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 Allopathic philosophy ignores the idea or concept of nutritional deficiency. There is no general awareness when a person's disease is caused by a deficiency in a vital mineral like magnesium. Western medical science missed the boat completely when it came to the declining values of magnesium in food. Imagine some huge eye going blind to what modern farming and food processing has been doing to the nutritional values of food. It means that no attention has been paid to the slowly increasing levels of malnutrition, and chronic illness in populations. |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| Both types of pine nuts provide comparable amounts of other vitamins and minerals. Both are an excellent source of vitamins Bl and B3, manganese, copper, magnesium, molybdenum, and zinc and a good source of vitamin B2, vitamin E, and potassium.
A Vi-cup serving of pine nuts contains 230 calories, 24 grams of fat, 5 grams of protein, and 8 grams of carbohydrate.
HEALTH BENEFITS
The health benefits of pignoli are similar to those of other nuts that provide a high content of monounsaturated fat and arginine. |
| One reason is that the cultivated fruit in an American supermarket is far different from the wild fruit of the primate's diet, having a slightly higher protein content and a higher content of certain essential vitamins and minerals. Cultivated fruit tends to be higher in sugars and, while very tasty to humans, it is not nearly as nutritious. In fact, it raises blood sugar levels much more quickly than its wild counterparts do. |
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