Tag: nutrition

Posted in NUTRIENTS

Vitamin D

Posted on by Mary Ann Lesh 
What does Vitamin D do? 
Vitamin D helps the body absorb calcium, one of the main building blocks for strong bones and preventing osteoporosis. Vitamin D is also needed for muscles to move and for nerves to carry messages between the brain and the body. The immune system needs Vitamin D to fight off invading bacteria and viruses. 
How much do I need?
The recommended amount of Vitamin D for adults 71 and older is 20 mcg (800 IU) daily. For all others, the amount is 15 mcg (600 IU). Vitamin D is available in dietary supplements. The two forms of vitamin D in supplements are D2 and D3. Both forms increase vitamin D in the blood, but D3 might raise it higher and for longer than D2. Because vitamin D is fat-soluble, it is best absorbed when taken with a meal or snack that includes some fat. 
What are some good plant food sources of Vitamin D?
There are very few food sources. The body makes Vitamin D when bare skin is exposed to the sun.
Are supplements recommended? 
Almost one out of four people have vitamin D blood levels that are too low or inadequate for bone and overall health. In children, vitamin D deficiency causes rickets, a disease in which the bones become soft, weak, deformed, and painful. In teens and adults, vitamin D deficiency causes osteomalacia, a disorder that causes bone pain and muscle weakness. Many people of all ages need Vitamin D supplements.

Source: National Institutes of Health

This video has an informative discussion about Vitamin D
Posted in NUTRIENTS

Selenium

Posted on by Mary Ann Lesh 
What does selenium do? 
Selenium is needed to fight infections and for reproductive function. 
How much do I need?
Adults need 55 micrograms daily. In pregnancy and lactation, 60 micrograms are recommended. 
What are some good plant food sources of selenium?
Brazil Nuts, Brown Rice, Sunflower Seeds, Baked Beans, Mushrooms, Oatmeal, Spinach, Lentils, Cashews, and Bananas are some good sources of selenium.
Are supplements recommended? 
Selenium deficiencies are rare in the United States, and too much selenium can be toxic, so supplements are not recommended. However, people suffering from HIV, Chron's disease, and hypothyroidism should consult their health care provider because these conditions can make it hard to absorb selenium.

Selenium-Rich Foods and Recipes

How to Cook Brown Rice

The secret of fluffy brown rice is rinse before cooking and boil uncovered for a full 30 minutes. Brown rice can help prevent or improve several health conditions, including diabetes and heart disease.

Lentil and Apricot Salad Recipe

Combining foods rich in Vitamin C, like apricots, tomatoes, and lemon juice, with iron-rich foods such as lentils, can improve the absorption of non-heme iron.

Lentil Facts

Low in calories, high in protein, fiber, B Vitamins, iron, folate, magnesium, zinc, and potassium.

Brazil Nuts Facts

Brazil nuts are rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E.

Posted in RESOURCES

Best Times for Supplements

Posted on by Mary Ann Lesh

What time of day is better for taking supplements? For many, there are no hard and fast rules, but for a few the time of day makes a difference. Most are best absorbed with a meal, but there are some exceptions.

SUPPLEMENTRECOMMENDED
DAILY AMOUNT*		BEST TIME
TO TAKE IT
Vitamin B 122.4 mcgin the morning on an empty stomach
Vitamin C40 mg30 minutes before or 2 hours after a meal
Vitamin D10 mcgmeal or snack time with food that contains fat
Magnesium350 mg30 minutes before going to sleep
Zinc15-30 mg1 hour before or 2 hours after a meal
SUPPLEMENTDISCUSSION
Vitamin B 12Vitamin B12 was discovered as a result of studies related to pernicious anemia, an autoimmune disorder in which the blood has a lower than normal number of red blood cells.  The ability to absorb the vitamin declines with age, especially in people over 60 years old. The diets of vegetarians and vegans may not provide sufficient B12 unless a dietary supplement is consumed. Symptoms of vitamin B12 deficiency may include limb neuropathy, tiredness, weakness, lightheadedness, headache, breathlessness, loss of appetite, pins and needles sensations, changes in mobility, severe joint pain, muscle weakness, memory problems, decreased level of consciousness, brain fog, and others. These symptoms have been observed in individuals with B12 levels only slightly lower than normal. 
Vitamin C
Vitamin DVitamin D helps the body absorb calcium, one of the main building blocks for strong bones and preventing osteoporosis. Vitamin D is also needed for muscles to move and for nerves to carry messages between the brain and the body. The immune system needs Vitamin D to fight off invading bacteria and viruses. The two forms of vitamin D in supplements are D2 and D3. Both forms increase vitamin D in the blood, but D3 might raise it higher and for longer than D2. Because vitamin D is fat-soluble, it is best absorbed when taken with a meal or snack that includes some fat.
MagnesiumFor sleep: Take magnesium supplements 30 minutes before bed to help you relax and sleep better. Magnesium can help regulate your sleep-wake cycle and reduce muscle tension. Magnesium is essential for maintaining good health and plays a key role in everything from exercise performance to heart health and brain function.
ZincZinc aids growth, DNA synthesis, and immune function. Zinc may effectively reduce inflammation, boost immune health, reduce risk of age-related diseases, speed wound healing, and improve acne symptoms. Beans, seeds, and nuts are rich in zinc.
Posted in RESOURCES

Are You a Real Vegan?

Posted on by Mary Ann Lesh

When I decided to look for ways to enjoy life without meat, I found myself in a world of strange ingredients, passionate opinions, and confusing factions. I didn’t know the difference between vegan and vegetarian, and I wondered if I could use nutritional yeast to make my bread rise. I had known for a long time that raw fruits and vegetables are more beneficial than cooked, but I was unaware that raw veganism is actually a thing. I believe it’s better to avoid processed foods, but I hadn’t heard of whole food plant based eating (wfpb) nor did I suspect that there were strong opinions about all kinds of non-animal but nevertheless forbidden (depending on which practice you follow) foods. It was insensitive of me, but I had not even considered the implications, contradictions, and possible immorality of wearing leather shoes while vegan. I keep my mind open to information that might result in better health outcomes, end cruelty to animals, and save the planet from climate disaster, but I don’t attach labels to myself or my choices, and I am the only person who decides what I may and may not eat. When it comes to food, informed common sense is my only rule. The benefits of going vegan may be cancelled by the stress of worrying whether some particular culinary fault disqualifies one from membership in a given community of orthodox meat abstainers. I am not a vegan. I am a person who chooses not to eat meat. I am attentive to facts and opinions that may have a significant effect on my health and the health of people I care about. Fruit and Stuff is where I collect, sort, and interpret confusing and contradictory information and opinions related to health, especially on life without meat and on becoming as healthy as I can from eating mostly fruit and stuff!

Posted in PLANT FOOD FACTS

Broccoli Facts

Posted on by Mary Ann Lesh
Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

Broccoli is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. Broccoli may be eaten raw, but recent research suggests that gentle steaming is best for maximum health benefits. Steaming also eliminates the risk of contaminaton. Broccoli is low in calories and high in fiber, protein and Vitamin C. It also contains numerous other vitamins and minerals in smaller amounts. In fact, it provides a little bit of almost every nutrient you need.

1 cup (91 g) raw broccoli provides%DV
CARBOHYDRATE6 G
CALORIES31
FAT0.4 G
FIBER2.4 G
PROTEIN2.5 G
CALCIUM10 MG
COPPER10%
VITAMIN C140%
SOURCE: HEALTHHLINEs

RECIPES WITH BROCCOLI

SOME BROCCOLI NUTRIENTS

Protein

Proteins are a macronutrient that the cells in the body use for structure. Proteins are made from smaller monomers called amino acids. There are twenty amino acids that make up all the kinds of protein your body needs. Your body can make some of the amino acids you need, but there are nine that you must consume…

Copper

Some plant food sources of copper are whole grains, beans, yeast, dark leafy greens, dried fruits, black pepper, almonds, potatoes, cocoa, cashews. Copper plays a role in making red blood cells and maintaining nerve cells and the immune system. Copper also helps the body form collagen and absorb iron, and plays a role in energy production. Most…

Fiber

Some excellent sources of dietary fiber are CHICKPEAS, LENTILS, SPLIT PEAS, OATS, APPLES, PEARS, ALMONDS, CHIA SEEDS, BRUSSELS SPROUTS, and AVOCADO. Recommended daily amounts for adults and adolescents are between 22 and 38 grams, depending on the number of calories consumed. Most Americans consume only about 15 grams.

Vitamin C

Vitamin C has been linked to many impressive health benefits that include boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk.

Vitamin K

Leafy green vegetables are among the plant foods rich in Vitamin K. Vitamin K helps make proteins needed for blood clotting and building bones. Prothrombin is a vitamin K-dependent protein directly involved with blood clotting. Osteocalcin is another protein that requires vitamin K to produce healthy bone tissue. Vitamin K is found throughout the body…

Iron

Iron is a major component of hemoglobin, a type of protein in red blood cells that carries oxygen from your lungs to all parts of the body. Without enough iron, there aren’t enough red blood cells to transport oxygen, which leads to fatigue. Iron is also part of myoglobin, a protein that carries and stores…

Potassium

Beet greens, lima beans, bake potato and yams are rich in potassium. Potassium is an essential mineral that is needed in the body for electrolyte and water balance, in addition to the daily functioning of cells. Certain types of cooking, such as boiling, can destroy the potassium in some foods so it is often better to…