Archive for the 'Vitamins' Category

Inexpensive and versatile, these foods are nutritional gems.

Legumes, seeds, and nuts are all valuable sources of protein as well as being low in saturated fat and sodium and cholesterol-free. They are also good sources of fiber, complex carbohydrates, and vitamins and minerals, including thiamine (B1), riboflavin (B2), niacin (B3), folate, calcium, potassium, iron, and phosphorus.

The term “legume” includes a huge range of peas, beans, and lentils. They are important foods and have the advantage over animal proteins of being both inexpensive and versatile in how they are cooked, as well as being packed with nutrients.

Due to their high soluble-fiber content, legumes are believed to help reduce blood cholesterol. They also have a very low glycemic index, which means they are absorbed relatively slowly into the bloodstream and do not cause sudden increases in glucose blood levels. This makes this group of foods particularly beneficial for anyone who has diabetes and those at risk of developing this disease, such as people who are overweight or have a family history of diabetes.

Protein in seeds and nuts

Seeds are the embryo and food supply of new plants, whereas nuts are dried tree fruits, which are contained within hard shells. Both seeds and nuts contain 10-25 percent protein; they are high in mono- and polyunsaturated fat; and they are good sources of fiber, the vitamins thiamine (B1), riboflavin (B2), and E, and the minerals calcium, phosphorus, potassium, and iron.

Research shows that people who regularly eat nuts have a decreased risk of developing cardiovascular disease and diabetes. There are a number of possible explanations, in addition to the known benefits of unsaturated fat on cholesterol levels. For example, nuts are rich in arginine, an amino acid that boosts nitric oxide. This compound relaxes blood vessels and eases blood flow as well as making blood less likely to form clots.

Complementary proteins

Since the protein obtained from most plants lacks one or more of the amino acids that the body needs (essential amino acids), these sources of protein must be combined with a complementary plant-derived food or soybean product in order to form complete protein. This is not an issue when animal proteins are also included in the diet, but it is important for vegetarians who eliminate most animal products from their diets.

Healthy proteins Lentils lend themselves to a variety of appetizing dishes. Here they are formed into patties with grated zucchini, almonds, and sesame seeds.

What is a serving?

Two to three servings daily from the protein group are recommended. Legumes, seeds, and nuts are good sources of protein, and offer an alternative to red meat and dairy. The servings below are for cooked legumes and raw nuts and seeds:

½ cup soybeans
½ cup lentils
½ cup chickpeas
½ cup kidney beans
3 tbsp sunflower seeds
3 tbsp sesame seeds
3 tbsp alfalfa seeds
3 tbsp pumpkin seeds
3 tbsp flaxseeds
3 tbsp almonds
3 tbsp macadamia
3 tbsp Brazil nuts
3 tbsp pistachios
3 tbsp hazelnuts
3 tbsp cashew nuts

Choosing legumes

There is a myriad of legumes with a variety of colors, shapes, flavors, and uses. They are easy to prepare and can be eaten alone, combined with many other foods, or roasted to eat as a snack. Some legumes are available precooked, canned or frozen, but if you purchase them dry, soak them overnight and cook for 2-3 hours or until tender. Dried lentils do not require soaking and cook quickly.

Food (1 Cup Cooked) Calories Protein
Black beans 132 8.90%
Black-eyed peas 109 7.40%
Chickpeas 171 9.40%
Fava beans 110 7.60%
Kidney beans 127 8.30%
Lentils 106 8.70%
Lima beans 110 7.70%
Peas 114 7.40%
Pinto beans 131 7.70%
Soybeans 149 14.00%
White beans 143 8.90%

Facts about soybeans

Soybeans supply nearly as many essential amino acids as animal proteins. They contain twice as much protein as other legumes and are a good source of vitamin A, and B vitamins, and the minerals calcium, phosphorus, potassium, and iron. They also contain large amounts of isoflavones, which are phytochemicals with beneficial health effects. Soybeans are processed into a wide variety of products, including:

Soymilk Available in regular, low-fat, and flavored varieties.

Tofu Also known as soybean curd, this can be used in smoothies, stir-fry dishes, soups, and burgers.

Tempeh A chunky cake with a chewy texture and nutty flavor. It can be used instead of ground beef or chicken in a variety of recipes.

Name Jennifer
Age 19

Problem Jennifer is constantly tired and in spited of doing regular exercise, she is not able to run a mile due to overwhelming fatigue.

Jennifer complaints of “always being cold”. Over the last year, her fatigue has gradually become worse. Jennifer has a history of heavy menstrual periods, which usually last for seven days.

Jennifer also has a history of iron-deficiency anemia, which was initially diagnosed two years ago. Her doctor prescribed iron supplements to treat this condition. Unfortunately, Jennifer found that the supplements caused abdominal pain and constipation so she decided to stop taking them.

Lifestyle Jennifer is a college student who avoids red meat, but regularly eats chicken and fish. She usually has dairy products with each meal. Her vegetable intake comes mostly from salads. She does not eat much fruit. Jennifer used to be an avid runner.

Advice The fatigue is almost certainly caused by iron deficiency. Therefore, Jennifer need to obtain more iron in her diet. Because she loses iron on a monthly basis from menstrual periods, her iron stores need to be continually replenished.

Good sources of iron in the diet are red meat, poultry, fish and shellfish, nuts, and seeds, green leafy vegetables, dried fruits, whole grains, and fortified cereals. In Jennifer’s case, dietary factors contributing to her ongoing iron deficiency include her avoidance of red meat and her intake of dairy products, which may reduce the absorption of iron.

She should also take a separate iron supplement of 50-60 mg per day. Vitamin-C rich foods, such as citrus fruits, or a vitamin C supplement taken with her iron supplement, will increase the absorption of iron.

Because Jennifer suffers from constipation and abdominal pain when she takes iron supplements, she should add fiber to her diet and drink plenty of water, which will help her avoid constipation. She could also consult a gynecologist about taking an oral contraceptive that can decrease the flow of her menstrual periods.

There are hundreds of phytochemicals found in foods of plant origin. The key benefits of some of the most well-known phytochemicals are listed below:

Bioflavonoids These are helpful in the absorption of vitamin C and protect it from oxidation (damage). Citrus fruits, such as lemons, limes, grapefruit, and oranges, are particularly good sources of bioflavonoids.

Carotenoids These may protect against cardiovascular disease. Carotenoids are found in carrots, cantaloupe, sweet potatoes, and butternut squash.

Glucosinolates Found in vegetables, these help the lvier in its detoxification function. They help regulate certain white blood cells involved in immunity. They may also help reduce tumor growth, particularly in the breast, liver, colon, lung, stomach, and esophagus.

Organosulfides These give onions and leeks their pungent odor. They stimulate anticancer enzymes, and slow the formation of blood clots. They are also known t boost the immune system.

Phytoestrogens These protect the body against cardiovascular disease and osteoporosis. Phytoestrogens may also slow the progression of cancer. they are found in soy product and flaxseeds.

Flavonoids These may protect the body from inflammation, allergic reactions, and viral infections.

Indoles These phytochemicals are thought to help against breast cancer.

Isoflavones These may inhibit estrogen-promoted cancers and lower high levels of blood cholesterol.

Limonoids Found in the peel of citrus fruits, these phytochemicals appear to protect lung tissue.

Lycopene Found in tomatoes, this may protect against cancers of the cervix, stomach, bladder, colon, and prostate, and cardiovascular disease.

Para-coumaric acid This phytochemical helps prevent cancer by interfering with the development of cancer-causing nitrosamines in the stomach.

Phenols and polyphenol These protect plants from chemical damage and perform the same function in humans. Found in green tea, polyphenol is thought to protect against stomach cancer.

Phytosterols These include stanols, which can reduce the absorption of cholesterol from the diet and therefore lower cholesterol levels in the blood. Stanols are found in soy products and fortified margarines.

Terpenes These may block action of cancer-causing factors (carcinogens) and may inhibit hormone-related cancers such as ovarian cancer.

Good sources

Phytochemicals These are found in all foods of plant origin. The following foods listed below are thought to contain particularly beneficial phytochemicals:

v Whole grains
v Broccoli
v Brussels sprouts
v Cauliflower
v Citrus fruits
v Dark-green leafy vegetables
v Garlic
v Green tea
v Herbs and spices
v Onions
v Soybeans
v Wine

Protective chemicals found in foods of plant origin

Phytochemicals, also know as phytonutrients, are naturally occurring protective chemicals that are found in foods of plant origin (phyto is derived from the Greek word for plant). Studies show that there may be as many as 100 different phytochemicals in just one serving of vegetables.

Phytochemicals and health

Evidence has shown that people who consume a diet rich in fruits and vegetables, and therefore in Phytochemicals, have a lower incidence of many disorders, including cardiovascular disease, diabetes, and certain types of cancer. Phytochemicals have an antioxidant effect (opposite) that protects cells from cancer and cardiovascular disease, as well as from urinary tract infections, rheumatoid arthritis, and reduced immunity. Make sure you eat at least five portions of fruits and vegetables a day to get plenty of Phytochemicals.

Green tea A potent Phytochemical called polyphenol, thought to lower the risk of stomach cancer, is found in green tea.

Vitamin K
Daily Requirement

Men – 0.12mg per day
Women – 0.09mg per day

This fat-soluble vitamin is an essential component in the body’s normal blood-clotting process. Most of the vitamin K that we require is produced by the gut flora, which are the microorganisms living naturally in the intestine, but it is also obtained from food. Vitamin K is stored mainly in the liver.

If you have been prescribed blood-thinning medication, consult your doctor or dietitian about your vitamin K intake because vitamin K may interfere with the effect of your medication.

Vitamin K Deficiency

A dietary deficiency of this vitamin is rare because we get almost all our requirements of this vitamin from the gut flora. However, a deficiency may occur in people with any condition that affects the absorption of fats from the intestine, such as cystic fibrosis. In addition, long-term use of antibiotic medication can lead to vitamin K deficiency because of the effect of the antibiotics on gut flora.

Because vitamin K deficiency reduces the ability of blood to clot, symptoms may include bleeding from the mouth, genital and urinary tracts, stomach, intestine, and skin. The skin may also bruise easily.

In newborn infants, the manufacture of vitamin K in the intestine takes about a week to become established; therefore there is a risk of the bleeding disorder called hemorrhagic disease of the newborn. Infants now routinely receive a vitamin K injection at birth to help the blood clot if bleeding occurs.

Antibiotics and vitamin K

If you take antibiotics for more than a few weeks, it is likely that such treatment will kill off helpful gut flora (microorganisms in the intestine including the bacteria that make vitamin K) as well as the harmful bacteria targeted by the medication. This will therefore reduce the amount of vitamin K you absorb. To restore the gut flora, you can eat yogurt with active cultures; otherwise, you should discuss taking a vitamin K supplement with your doctor or dietitian.

Good sources

Vitamin K This is found in these foods, which contain at least 0.01mg of the vitamin per 1 ¾ - 7oz (50-200g):

v Asparagus
v Broccoli
v Brussels sprouts
v Cabbage
v Carrots
v Celery
v Green peas
v Spinach
v Apricots
v Grapes
v Pears
v Plums

Vitamin E
Daily Requirement

Men – 0.015mg per day
Women – 0.015mg per day

This fat-soluble vitamin is considered to be one of natures’ most effective antioxidants, which protect the body against free radicals. Vitamin E also protects vitamin A from becoming chemically changed, helps make red blood cells, and prevents blood from clotting. It is stored primarily in the liver, in fat, and in muscle tissue.

Vitamin E Deficiency

Dietary deficiency of vitamin E is very rare. The deficiency only really occurs in people with long-term conditions that prevent the absorption of fats from the intestine, such as cystic fibrosis or Crohn’s disease.

Signs and symptoms of vitamin E deficiency include problems with he nervous system and anemia, which is due to the shortened lifespan of red blood cells.

Jargon buster

Free radicals These are chemical by-products generated during normal biochemical reactions in the body. They are highly reactive and are used by the body to kill bacteria, fight inflammation, and maintain the tone of smooth muscle. If allowed to build up, free radicals damage – by a process called oxidation – proteins, fats, DNA (the substance that makes up genes), and, if enough accumulate, body cells and tissues.

Antioxidants These are chemicals that occur in fruits and vegetables and are also made naturally in the body that can neutralize free radical. Antioxidant sources include vitamins A, C, and E and the minerals copper, selenium, and zinc.

Good sources

Vitamin E This is found in these foods, which contain at least 0.5mg of the vitamin per 1-2oz (28-5g):

 Wheat germ
 Shrimp
 Almonds
 Hazelnuts
 Peanuts
 Pistachio nuts
 Soybeans
 Sunflower seeds