| For it lists a food's tested pharmacological attributes usually due to exotic dietary constituents quite apart from traditional nutritional values such as vitamins and minerals.
Some explanations:
¦ How much? Researchers deliberately test high doses to get an effect; thus, if three apples a day lowered blood cholesterol, this does not necessarily mean that many are needed, but simply that three was the lowest effective dose tested. These are also average medicinal doses. Just as people vary widely in their responses to pharmaceutical drugs, so do they to foods. |
| One problem: such rinsing also washes away some of the vitamins and minerals.
BEST BEANS
V2 cup cooked
Soluble fiber grams
Black-eyed peas
3.7
Peas, canned
2.7
Kidney beans
2.5
Pinto beans
2.3
Navy beans
2.3
Lentils
1.7
Split peas
1.7
DR. ANDERSON'S CHOLESTEROL-FIGHTING BEAN RECIPES*
HEARTY BEAN BAKE
V\ cup finely chopped onion
1 medium garlic clove, minced
1 can (16 oz) beans in tomato sauce
1 cup cooked kidney beans
V2 cup cooked baby lima beans
V4 cup ketchup
1 teaspoon prepared mustard Dash pepper
Preheat oven to 375 degrees. Grease a one-quart casserole dish. |
Patricia Hausman & Judith Benn Hurley
See book keywords and concepts |
 The germ, of course, is the part of the grain that contains the richest concentration of vitamins and minerals.
Wheat germ is a source of B vitamins, vitamin E, and protein. Although often eaten only by the tablespoon, a substantial serving will make a noteworthy dent in your protein needs. One-quarter cup of wheat germ, for instance, boasts 8 grams of protein-something that few plant foods do.
Most wheat germ users start out looking for its nutrients. In no time at all, though, they find that it's a nice way to add the crunch of nuts to their diet with much less fat. |
| Some of these issues are:
• Supplementing your diet with vitamins and minerals to compensate for reduced absorption of nutrients from food.
• Ensuring that complications of celiac disease-such as rickets in young children-are ruled out (and promptly treated if found).
• Staying alert for any signs of the abdominal cancers that are more common among those who have had celiac disease for many years.
The Gluten Getaway
A gluten-free diet is a two-step mission. First and foremost, you'll need to ferret out gluten-containing foods in your diet. |
| He says, though, that it's not just these vitamins and minerals that help. He's also sold on the benefits of reducing fat and increasing fiber. Cancer experts recommend cutting back on all fats, but for fiber, the story is more complicated. Only the insoluble form of fiber that abounds in whole grain foods, beans, and some fruits and vegetables is now believed to offer a protective effect. (See the entry on constipation, beginning on page 151, for more details. |
| Anemia has many causes-some nutritional, others not. Many vitamins and minerals are involved in the process of building and maintaining healthy blood. In theory, a deficiency of any one might be causing your anemia. In reality, though, anemias that are nutrition related are overwhelmingly due to too little iron, vitamin B12, or folate.
Sometimes deficiencies occur simply from a diet that contains too little of one or more of those nutrients. |
| Finally, in the Appendix, you'll find a complete listing of all the foods high in the essential vitamins and minerals.
We hope that within these pages you will find a positive, personalized, flexible approach that makes better nutrition a pleasure instead of a burden. It's the best way we've found to accentuate the positive-and make good nutrition something that can be practiced for a lifetime.
ACEROIA
Good Things in a Small Package
2 calories per fruit
Is it a berry or is it a cherry? Actually, it's both. The tart and exotic acerola berry is also known as the West Indian cherry. |
| That's reason enough, say the authors, to ensure good intake of foods rich in vitamins and minerals. Vitamin C, in particular, has been cited as especially important for keeping gums healthy.
What's controversial among the experts is the role of calcium in periodontal health. Some believe that periodontal disease is related to osteoporosis -that loss of bone from the jaw is part of the same process that later shows up as stooped posture or wrist or hip fractures.
While ^working at the Veterans Administration Hospital in Sepulveda, California, Leo Lutwak, M.D., Ph.D. |
Schuyler W. Lininger, Jr. DC
See book keywords and concepts |
 Dandelion is also a rich source of vitamins and minerals. The leaves have a high content of vitamin A (p. 336) as well as moderate amounts of vitamin D (p. 343), vitamin C (p. 341), various B vitamins, iron (p. 304), silicon (p. 331), magnesium (p. 310), zinc (p. 346), and manganese (p. 311).2
Animal studies show, at high doses (2 grams per kg of body weight), the leaves possess diuretic effects comparable to the prescription diuretic frusemide (Lasix). |
| Nutritional Supplements That May Be Helpful
Diets that are low in total calories may not contain adequate amounts of various vitamins and minerals. For that reason, proponents of most weight-loss programs advocate taking a multiple vitamin/mineral (p. 314) supplement.
The mineral chromium (p. 282) plays an essential role in the metabolism of carbohydrates and fats and in the action of insulin. Chromium, in a form called chromium picolinate, has been studied for its potential role in altering body composition. |
| Antacids can have their own side effects as well, since they can interfere with the absorption of some vitamins and minerals.
Nutrients That Might Be Helpful
Lactose intolerance (p. 114) can cause many digestive problems, including gas, cramps, and diarrhea (p. 58); in such cases, the lactase (p. 306) enzyme can be helpful when taken before consuming dairy products. Pancreatic enzymes, which include lipase (p. 307), aids in the digestion of fats and acts as a digestive aid.
Probiotics (p. 325), such as acidophilus, promote healthy digestion. |
Covert Bailey
See book keywords and concepts |
 So the RDA for protein, as for most of the vitamins and minerals, is doubled to cover worst-case scenarios. For 99.9 percent of the population, 25 to 30 grams of protein is more than adequate to build and repair all the tissues and keep us as
Fred suspects he may have to do more than just cut out meat...... healthy as can be. It's only for that one tenth of one percent of the population that we have the doubled RDA. Protein isn't hard to get. Most people eat far more than the body needs. A small hamburger from a fast-food place has about 23 grams of protein just in the meat alone. |
Janet Zand, LAc, OMD, Allan N. Spreed, MD, CNC, James B. LaValle, RPh, ND
See book keywords and concepts |
 Most of us eat too much fat, too little fiber, and too many empty calories, and are deficient in vitamins and minerals. The typical American gets about 42 percent of total calories from fat, with 16 percent coming from saturated fats and 26 percent from unsaturated fats. Compare this with the recommended amounts: a maximum of 30 percent of total daily calories from fat, with 10 percent from saturated fats (such as meat and dairy products), 10 percent from monounsaturated fats (such as olive oil), and 10 percent from polyunsaturated fats (such as corn, safflower, and soybean oils). |
Ralph Golan, M.D.
See book keywords and concepts |
 Steer clear of varieties that have enriched flour as their main ingredient (enriched with vitamins and minerals that do not begin to make up for what is refined out). Most breads that appear to be whole wheat use primarily enriched flour. Buy the real thing! The brands with chemical additives and preservatives, which should be avoided, are usually the ones with enriched flour. Oil is not really a necessary ingredient, and if it is partially hydrogenated, it is a hazard.
In your overall diet, try to avoid ingesting wheat so frequently. |
| One more point about nutrient loss: Micronutrients, or vitamins and minerals, are delicate, fragile, and fleeting parts of any food, easily broken down, easily lost to the air, and especially susceptible to heat. As soon as a fruit is harvested, a vegetable picked, or an animal slaughtered, a loss of micronutrients begins. Most fruits and vegetables are picked prematurely, long before they have wholly ripened and developed their full nutritive value. The longer the time between harvest and consumption, the more significant the nutrient loss. |
Peter Radetsky
See book keywords and concepts |
 Along with avoiding the offending substance and bolstering general health with vitamins and minerals, this immunotherapy is the heart of Rapp's treatment regime. In time, if the approach works, it might be possible for patients to reincorporate that offending allergen, or food, or chemical into their lives.
Why? No one knows. "Immunologists have some theories, but we really don't know how the process works," says Rapp. "All we know is that the body acts differently with different dilutions. |
Doreen Virtue, Ph.D.
See book keywords and concepts |
 Overattention to everyone else's needs, and not enough attention toward your own has depleted your body's vitamins and minerals.
I nourish my body with love, and schedule time to meet my body's needs.
I am important and deserve love. When I am healthy and happy, everyone benefits.
WALNUTS (see "Nuts")
YOGURT (for frozen yogurt, see "Ice Cream")
Feeling stuck and wanting a push in the right direction. Some depression because of self-compromise.
I give myself permission to correct and change my life. confidential reader survey
Dear Reader,
I appreciate hearing about your experiences. |
| Contains huge amounts of tyramine, as well as many vitamins and minerals.
— Diet soda. There is some evidence that phenylalanine, one of the amino acids in aspartame (NutraSweet), stimulates brain production of phenylethylamine, the same "love drug" found in chocolate.61 don't recommend drinking a lot of diet soda, but one 12-ounce can per day may temporarily curtail your cravings.
— Coffee. The mere smell of coffee can alleviate chocolate cravings. |
Paul Pitchford
See book keywords and concepts |
 Spirulina and chlorella have varying nutrient concentrations, depending on their cultivation; in most cases these too offer an excellent array of vitamins and minerals.
Exercise supplement: Those who do strenuous physical exercise need superior fluid metabolism to keep their sinews and joints flexible and free of inflammation. Spirulina provides these (yin) fluids better than the other micro-algae or cereal grasses. However, if inflammations persist in spite of spirulina use, then a wise addition is cereal grass, with its specific anti-inflammatory properties discussed earlier. |
Janet Zand, LAc, OMD, Allan N. Spreed, MD, CNC, James B. LaValle, RPh, ND
See book keywords and concepts |
| Include easily digested foods high in vitamins and minerals, such as soups, well-cooked whole grains, and vegetables.
¦ If you have lost your appetite and are not eating well, try diluted fruit juices, herbal teas, and soups. Frozen fruit-juice popsicles are also very good.
NUTRITIONAL SUPPLEMENTS
¦ Vitamin A aids in healing skin tissue. Take 10,000 international units of vitamin A and 25,000 international units of its precursor, beta-carotene, once a day for ten days to one month. |
| To avoid stomach upset, it is best to take vitamins and minerals with food. Minerals are best taken at the beginning of a meal. Vitamins are best taken at the end of the meal, when your stomach is full. If you are using a combination vitamin and mineral supplement, take it after a meal.
The dosages of nutritional supplements recommended in this book are therapeutic dosages. That is, they are meant to be taken for limited periods of time to address specific health concerns. They are generally higher than the recommended daily allowances (RDAs) set by the U.S. Food and Drug Administration. |
Paul Pitchford
See book keywords and concepts |
| If we compare meat with other foods such as vegetables, grains, or fruits, we see that it is high in protein and fat as well as several vitamins and minerals. According to the principles of Chinese medicine, it can be used for certain weakened conditions including a deficiency of (yin) fluids, blood, and substance of the body. From a modern standpoint, meat also builds the tissue and blood of the body with its high nutrient content. Therefore, shouldn't we label meat yin? Yes—we may label those aspects of red meat yin. |
Doreen Virtue, Ph.D.
See book keywords and concepts |
| Overattention to everyone else's needs, and not enough attention toward your own has depleted your body's vitamins and minerals.
GRANOLA (see "Cereal")
ICE CREAM
(also see "Sherbet")
Chocolate
Chocolate chip
Fear. Disappointment over love life, turned into depression or self-blame.
Fear and anger. Feeling angry that love life is unsatisfying, which triggers self-blame and depression.
I take my time and trust that solutions will present themselves to me. I slow down and stay open to observations of love.
I nourish my body with love, and schedule time to meet my body's needs. |
Robert Hass, M.S.
See book keywords and concepts |
 David's seemingly miraculous recovery is testimony to the disease-fighting power locked inside the phytonutrient-rich foods and antioxidant vitamins and minerals that make up the Permanent Remissions Plan.
The day that David Levy's daughter brought him to my clinic, he could barely walk more than 100 feet or so without resting. He had such severe coronary artery stenosis (blockage) that almost any physical exertion—even the act of shampooing his own hair—caused him severe chest pain (angina pectoris). |
Paul Pitchford
See book keywords and concepts |
| They promote oxygen enrichment while simultaneously providing their own antioxidant vitamins and minerals; they also contain one of the richest natural sources of the enzyme superoxide dismutase, a key antioxidant. Alternatives include the following antioxidant enzymes, often recommended in combination with hydrogen peroxide and other hyper-oxidative therapies and commonly available in one supplement: superoxide dismutase (SOD), glutathione peroxidase (GP), methionine reductase (MR), and catalase (CAT). |
Janet Zand, LAc, OMD, Allan N. Spreed, MD, CNC, James B. LaValle, RPh, ND
See book keywords and concepts |
| Contains vitamins and minerals, especially vitamin A and potassium.
Dong quai
Blood tonic and hormonal regulator used for problems such as PMS and menopausal symptoms; also has a mild sedative effect.
Root.
Standardized extract, liquid extract, tea.
May cause increased sensitivity to the sun.
Contains phytoestrogens. Do not use if you have a bleeding problem.
Echinacea
Antibiotic; boosts immune system. Useful in treating many infections, insect bites, and stings.
Root.
Standardized extract, tea, tincture, salve.
None known.
Long-term use not advised. |
Schuyler W. Lininger, Jr. DC
See book keywords and concepts |
| The malabsorption problems that develop during diarrhea can lead to deficiencies of many vitamins and minerals.21 For this reason, it makes sense for people with diarrhea to take a multiple-vitamin/mineral supplement (p. 314). Two of the nutrients that may not absorb as a result of diarrhea are zinc (p. 346) and vitamin A (p. 336), both needed to fight infections. In third-world countries, supplementation with zinc and vitamin A has led to a reduction in or prevention of infectious diarrhea.22 Whether such supplementation would help people in less deficient populations remains unclear. |
Robert Hass, M.S.
See book keywords and concepts |
| They are also rich sources of calcium, cholesterol-lowering fiber, and the natural spectrum of antioxidant vitamins and minerals.
Whole grains and cereals take a backseat to vegetables in the Phytonutrient Food Guide Pyramid. Why? Because complex carbohydrate foods such as bread, breakfast cereal, and pasta contain lower levels of cancer-fighting phytonutrients and are calorically denser than phytonu-trient-rich vegetables and legumes. |
Grace Ross Lewis
See book keywords and concepts |
 They are not required for body functioning as vitamins and minerals are. Recent research has shown them to be beneficial to the body as cancer and heart disease preventatives. Some that have been in use for years are quinine and digitalis. More recent discoveries include lycopene from tomatoes and the isoflavones from soybeans.
Precautions: Considered to be safe and healthful.
Synonyms: NONE FOUND.
PINE NEEDLE OIL_
Products and Uses: An additive in cleaning materials, deodorizers, air fresheners, soaps, toiletries.
Precautions: Could cause allergic reaction. Mildly toxic by swallowing. |
Phyllis A. Balch, CNC
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 EVIDENCE OF BENEFIT
Acerola is used primarily for its vitamin C content and free-radical-scavenging abilities, but also is a source of other vitamins and minerals. The acerola fruit also contains other substances, like provitamin A, that intensify the antioxidative (cell-protective) effects of vitamin C.
Vitamin C is an essential nutrient and must be supplied by the diet. It is known to be a natural detoxifier, antioxidant, and antihistamine. Vitamin C is a natural chelating agent that indirectly protects the body from the effects of pollution and heavy metal exposure. |
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