Download Diet and nutrition

Why do people take food supplements? Why has it become such a vast
industry? Why is it felt that a satisfactory diet cannot be obtained simply by
eating the right foods? Who decides that we cannot survive healthily without
a dietary supplement of Vitamin E? Or that St. John’s Wort is essential to
breaking the smoking habit? Or that we cannot get enough selenium from our
normal consumption of fish, meat, grains, and plant foods, but need to
supplement it with a commercially produced product if we wish to avoid
cancer, heart disease, arthritis and HIV?
The fact is that worldwide pollution, global warming, high-density farming
using chemicals and pesticides, have all succeeded in reducing the nutrient
value of the food we eat. And this is not a recent phenomenon. As long ago
as 1940 an American university reported on the depletion of base elements
and minerals from plant life as a consequence of soil depletion, monocropping, and artificial fertilization.
In recent years an effort has been made to redress the balance somewhat by
devoting part of agricultural production to organic methods – at an increased
cost to the consumer, naturally – but this is perhaps too little, too late. And
the lobby for intensive chemical farming is vociferous and wealthy.
In April 1998 the American Institute of Medicine stated, in a televised
broadcast, that “they do not believe the American public can get the nutrients
they need from their diet.” They recommended that “all Americans should
supplement their diet.”
It is all very well for cynics who debunk the use of vitamin and mineral
supplements to say (as they do!) “all you need do is maintain a sensible diet,
ensuring that you take the correct variety of food, and making sure that you
have fresh fruit, vegetables, and salad three times a day.” But if that food is
deficient in the substances that the body needs to maintain health, then
something more needs to be done if the body is going to take care of itself.
The body requires fuelling in the same way that a petrol-driven car requires
petrol. When the fuel goes shows empty you have the choice of going to a
filling station or disconnecting the fuel gauge. The latter will remove the
visible sign that you are in danger of breaking down. But you won’t get very
far without a supplemental increment of fuel.
Here is a chart of the basic vitamins and minerals and their benefits:
Vitamin A
Vitamin D
• needed for new cell growth, healthy skin, hair,
and tissues, and vision in dim light
• sources: dark green and yellow vegetables and
yellow fruits, such as broccoli spinach, turnip
greens, carrots, squash, sweet potatoes, pumpkin,
cantaloupe, and apricots, and in animal sources
such as liver, milk, butter, cheese, and whole
eggs.
• promotes absorption and use of calcium and
phosphate for healthy bones and teeth
• sources: milk (fortified), cheese, whole eggs,
liver, salmon, and fortified margarine. The skin can
synthesize vitamin D if exposed to enough sunlight
on a regular basis.
Vitamin E
• protects red blood cells and helps prevent
destruction of vitamin A and C
• sources: margarine and vegetable oil (soybean,
corn, safflower, and cottonseed), wheat germ,
green leafy vegetables.
Vitamin K
• necessary for normal blood clotting and
synthesis of proteins found in plasma, bone, and
kidneys.
• sources: spinach, lettuce, kale, cabbage,
cauliflower, wheat bran, organ meats, cereals,
some fruits, meats, dairy products, eggs.
Vitamin C
• an antioxidant vitamin needed for the formation
(Ascorbic acid) of collagen to hold the cells together and for
healthy teeth, gums and blood vessels; improves
iron absorption and resistance to infection.
• sources: many fresh vegetables and fruits, such
as broccoli, green and red peppers, collard
greens, brussel sprouts, cauliflower, lemon,
cabbage, pineapples, strawberries, citrus fruits
Thiamin (B1)
• needed for energy metabolism and the proper
function of the nervous system
• sources: whole grains, soybeans, peas, liver,
kidney, lean cuts of pork, legumes, seeds, and
nuts.
Riboflavin (B2) • needed for energy metabolism, building tissue,
and helps maintain good vision.
• sources: dairy products, lean meats, poultry, fish,
grains, broccoli, turnip greens, asparagus,
spinach, and enriched food products.
Niacin
• needed for energy metabolism, proper digestion,
and healthy nervous system
• sources: lean meats, liver, poultry, milk, canned
salmon, leafy green vegetables
Vitamin B6
• needed for cell growth
(Pyridoxine)
• sources: chicken, fish, pork, liver, kidney, whole
grains, nuts, and legumes
Folate (Folic
• promotes normal digestion; essential for
Acid)
development of red blood cells
• sources: liver, yeast, dark green leafy
vegetables, legumes, and some fruits
Vitamin B12
• needed for building proteins in the body, red
blood cells, and normal function of nervous tissue
• sources: liver, kidney, yogurt, dairy products,
fish, clams, oysters, nonfat dry milk, salmon,
sardines
Calcium
• needed for healthy bones and teeth, normal
blood clotting, and nervous system functioning
• sources: dairy products, broccoli, cabbage, kale,
tofu, sardines and salmon
Iron
• needed for the formation of hemoglobin, which
carries oxygen from the lungs to the body cells
• sources: meats, eggs, dark green leafy
vegetables, legumes, whole grains and enriched
food products
Phosphorus
• needed for healthy bones and teeth, energy
metabolism, and acidbase balance in the body
• sources: milk, grains, lean meats, food additives
Magnesium
Zinc
Pantothenic
Acid
Copper
Manganese
• needed for healthy bones and teeth, proper
nervous system functioning, and energy
metabolism
• sources: dairy products, meat, fish, poultry,
green vegetables, legumes
• needed for cell reproduction, tissue growth and
repair
• sources: meat, seafood, and liver, eggs, milk,
whole-grain products
• needed for energy metabolism
• sources: egg yolk, liver, kidney, yeast, broccoli,
lean beef, skim milk, sweet potatoes, molasses
• needed for synthesis of hemoglobin, proper iron
metabolism, and maintenance of blood vessels
• sources: seafood, nuts, legumes, green leafy
vegetables
• needed for enzyme structure
• sources: whole grain products, fruits and
vegetables, tea
Ergonomics
Massage
Meditation
Physical Exercise
Cycling
Gardening
Jogging
Sports
Swimming
Walking
Working out
Relaxation
Sexual activity
Stress busters
Vitamins and supplements
VITAMINS AND MINERALS are required for the regulation of the body's metabolic functions,
and are found naturally in the foods we eat. Many foods are fortified in order to provide
additional nutrients, or to replace nutrients that may have been lost during the processing of the
food. Most people are able to obtain satisfactory nutrition from the wide selection of foods
available in the United States.
If a person is not able to eat a variety of foods from the basic food groups, then a vitamin and
mineral supplement may be necessary. However, except for certain unusual health conditions,
very few persons should need more than 100% of the Recommended Daily Allowance for any
single nutrient. Large doses of vitamin and mineral supplements can be harmful.
Vitamins come in two varieties: fat soluble and water-soluble. Fat-soluble vitamins can be
stored in the body for long periods of time, while excess amounts of water-soluble vitamins are
excreted in the urine.
Yoga
“Doctors put drugs of which they know little, into bodies of which
they
know less, for diseases of which they know nothing at all.” Voltaire
A high potency Plant Enzyme supplement that targets carbohydrates, especially
alpha-D-galactosyl oligosaccarides. Alpha-Galactosidase-HP supports digestion of
beans and cruciferous vegetables by the enzymatic breakdown of galactosides in the
upper gastrointestinal tract. Capsules suitable for vegetarians.
In studies glucosamine has been shown to be as or more effective than
ibuprofen in the treatment of osteoarthritis of the knees and in TMJ, with
a better safety profile than anti-inflamatory agents.
Bioflavinoids are closely associated with Vitamin C, promote its uptake, and act
synergistically with it in all of its functions. Bioflavinoids help to strengthen the
capillaries and reduce the risk of hemorrhaging. They also help to remove excess
inorganic copper from the system. Sources are lemons, oranges, grapefruit,and
grapes.
I recommend that people take cheap C, AND eat right. Foods are a
lousy
source of vitamin C but an excellent source of bioflavinoids.
Vitamin C
tablets are a lousy source of bioflavinoids, but a good source of C.
Good match.
Niacin: Nerven-Nahrung
Das wasserlösliche Niacin (Nikotinamid) greift zusammen mit dem Vitamin B2 in
den Stoffwechsel und die Energiegewinnung des Körpers ein. Es sichert die
Funktion der Nerven und verhindert eine übermäßige Gerinnungsneigung des
Blutes.
Niacin is a member of the B-complex family. It is believed to be involved in several body functions
including: the release of energy from carbohydrates, the breakdown of proteins and fats and in the
formation of red blood cells. Niacin has been used successfully to increase blood flow and improve
circulation.
To get the benefits of niacin therapy, you have to take amounts that may be hundreds of times
higher than the Daily Value, says Ira S. Ockene, M.D., professor of medicine at the University
of Massachusetts Medical School in Worcester. At these high levels, niacin may cause liver
toxicity and other side effects. And a high dose of niacin can worsen diabetes.
Bamboo is the plant equivalent of quartz, possessing all the properties of silica. It is found in central
and southern India, where its use is traditional. Being very rich in silica, Bamboo Gum has a beneficial
action on the joints, it simulates the synthesis of collagen in the bone and connective tissues thus
facilitating the reconstitution of the cartilage which can be destroyed during articular illnesses. With
its remineralising properties, it can also help against de-mineralisation due to menopause.
Ginseng, especially the root, has a long history of use as a medicinal plant. Some
people believe ginseng acts as an antidepressant, increases resistance, and improves
both physical and mental performance. It also has a reputation as an aphrodisiac.
Gingko biloba is most effective as a concentrated extract, found in either liquid or
tablet form. It has beneficial effects on the circulatory system, particularly among the
elderly. Studies have shown it can help in treatment of their short-term memory loss,
headache, tinnitus (ringing in the ears) and depression by improving blood flow in the
arteries and capillaries.
Evening Primrose Oil. In England, this is an approved treatment for breast pain and
allergic dermatitis and eczema. It has also been advocated for high cholesterol,
rheumatoid arthritis, and diabetic nerve damage but the studies have been uneven or
poor. It may have side effects.