Although well-known to the ancients, nutrition is the forgotten secret of health and well being. Many illnesses are either a direct result of faulty nutrition or arise because of faulty nutrition. This is not the same as saying that all disease is caused by faulty nutrition. It means that many undesirable states of existence, including disease and low well-being are greatly influenced by what we eat, what we drink, what we breath, what we think, and what we do.
It is further claimed that something extremely wrong has occurred in the West in the last 100 years resulting in misery and illness for hundreds of thousands of people.
For example, there has been a massive increase in:
Heart Disease
Cancer
Depression
Diabetes
Crime
When disease states arise, they can sometimes be eradicated or lessened through adopting appropriate nutrition. When some conditions arise, an emergency condition exists and little other than conventional medical action is appropriate. However, when there is time or when a preventative approach is taken a great deal of Western illnesses are amenable to nutritional therapy.
There are two broad areas that indicate that something is wrong or has gone wrong on a global scale. I am taking heart disease as an example to illustrate the argument. Heart attacks are a major cause of death in the West, and so dramatically illustrates the problem.
What has changed over the last century?
The following areas of change are mentioned in this page.
Farming
Food Processing
Water
Diet
Food preparation
Work and other stress
Leisure
Medical drugs
Pollution
Religion
According to Dr Bernard Jensen:
"Economic factors have totally overruled all other considerations in food marketing and distribution. Vital, nourishing, life-giving food simply cannot be had when it is treated as it is today. Unfortunately our foods are hybridized to promote high yields, follow specific climatic conditions, meet harvesting and processing requirements, and have economically advantageous marketing and shelf life characteristics. Nutrient quality, freshness, taste and vitality as it becomes part of the human body is totally neglected. Processed, cooked, dried, roasted, burned, chemicalized, embalmed, preserved foods do not react well in the human body."
...
"As a result of our poor food conditions, the body is not able to get the proper nutrition. Food grown on poor soil does not have all the vitamins, minerals and enzymes necessary for good health. Our people are growing up with shortages in their nutritional balance. These shortages produce aberrations in body chemistry which reflect in disease, illness and unbalanced mental states."
Farming
Food Processing
Water
Diet
Food preparation
Work and other stress
Leisure
Medical drugs
Pollution
Religion
According to Dr Bernard Jensen:
"Economic factors have totally overruled all other considerations in food marketing and distribution. Vital, nourishing, life-giving food simply cannot be had when it is treated as it is today. Unfortunately our foods are hybridized to promote high yields, follow specific climatic conditions, meet harvesting and processing requirements, and have economically advantageous marketing and shelf life characteristics. Nutrient quality, freshness, taste and vitality as it becomes part of the human body is totally neglected. Processed, cooked, dried, roasted, burned, chemicalized, embalmed, preserved foods do not react well in the human body."
...
"As a result of our poor food conditions, the body is not able to get the proper nutrition. Food grown on poor soil does not have all the vitamins, minerals and enzymes necessary for good health. Our people are growing up with shortages in their nutritional balance. These shortages produce aberrations in body chemistry which reflect in disease, illness and unbalanced mental states."
What has changed?
During the last 100 years, there have been extraordinary changes in the health and wellbeing of people who live in the West and who adopt a Western diet and lifestyle. Certain important and specific issues are considered by the establishment. For example:
According to Professor Andrew Stepped, the major factors are in heart disease are:
Stress at work
Depression,
physical inactivity and
poor diet.
The above is almost (or is) a classic quote and deals with many important issues. However, it should be noted that the wealthy are often less affected by disease than the less wealthy. Even when the rich and the not-so-rich are matched on behaviour and diet, the rich come off better. The authorities tend to concentrate and publish those factors which tend to blame the sufferer for their illnesses and which do not involve great expence. For example, they ignore those factors that would inconvenience big business and such as pollution, food quality food purity (additives) and work-related stress.
According to Professor Andrew Stepped, the major factors are in heart disease are:
Stress at work
Depression,
physical inactivity and
poor diet.
The above is almost (or is) a classic quote and deals with many important issues. However, it should be noted that the wealthy are often less affected by disease than the less wealthy. Even when the rich and the not-so-rich are matched on behaviour and diet, the rich come off better. The authorities tend to concentrate and publish those factors which tend to blame the sufferer for their illnesses and which do not involve great expence. For example, they ignore those factors that would inconvenience big business and such as pollution, food quality food purity (additives) and work-related stress.
What can be done
I have suggested that something serious has gone wrong with Western society in the last 100 years. I have commented on some changes. Now I suggest what might be done about the problem. Before we do that, I want to stress that many of the changes that have occurred have been for the best (and the worst) of motives. The worst are those of greed for money, and the best are the desire to solve serious problems that occur in less developed countries.
In many ways, health has improved tremendously in the last 100 years. The threat of infectious illnesses, especially those which are water borne, has been greatly reduced. People live longer than they did. And the quality of life for many has improved dramatically.
Nonetheless there are certain conditions that appear to be part of modern society, rather than human existence. They include:
Heart disease and strokes
Cancer
Depression
Auto-immune diseases
Crime
Other conditions that have increased are:
Arthritis
Asthma
Skin conditions
Obesity
Diabetes
Attention disorders
Hyperactivity
Some of these conditions have newly appeared in the last century. Others have greatly increased. Many of these conditions can be dealt with using conventional medicine or alternative approaches, but it is claimed that the root cause of many of these conditions is nutritional, including lifestyle, and can be dealt with in some manner through changing diet and increasing activity.
The summary causes (or changes) over the last century are:
Degraded diet
Increased pollution - of food, water, and the environment
Increased stress
Decreased physical activity.
The solution may lie within:
improved diet
avoiding polluted food
handling stress
increasing physical activity
These handlings include nutrition and behaviour. It is not suggested that these are a complete answer or that other approaches are not valid. It is not even suggested that other approaches aren't better.
However, it is suggested that the approach that involves nutrition and lifestyle is more accessible and more likely to be effective in the immediate future (that is, for the next several decades).
In many ways, health has improved tremendously in the last 100 years. The threat of infectious illnesses, especially those which are water borne, has been greatly reduced. People live longer than they did. And the quality of life for many has improved dramatically.
Nonetheless there are certain conditions that appear to be part of modern society, rather than human existence. They include:
Heart disease and strokes
Cancer
Depression
Auto-immune diseases
Crime
Other conditions that have increased are:
Arthritis
Asthma
Skin conditions
Obesity
Diabetes
Attention disorders
Hyperactivity
Some of these conditions have newly appeared in the last century. Others have greatly increased. Many of these conditions can be dealt with using conventional medicine or alternative approaches, but it is claimed that the root cause of many of these conditions is nutritional, including lifestyle, and can be dealt with in some manner through changing diet and increasing activity.
The summary causes (or changes) over the last century are:
Degraded diet
Increased pollution - of food, water, and the environment
Increased stress
Decreased physical activity.
The solution may lie within:
improved diet
avoiding polluted food
handling stress
increasing physical activity
These handlings include nutrition and behaviour. It is not suggested that these are a complete answer or that other approaches are not valid. It is not even suggested that other approaches aren't better.
However, it is suggested that the approach that involves nutrition and lifestyle is more accessible and more likely to be effective in the immediate future (that is, for the next several decades).
Guidelines of nutrition
These are trends or at most guidelines under certain circumstances. They are conceived in relation to a Western diet. It may not be possible to meet the requirements of these guidelines (and to extremes may be inappropriate). They are not rules, and are, at most, guidelines. They indicate a direction rather than a practice. They indicate a preference.
Where there is a serious and immediate threat to health and well being then different rules may be applicable. For example where infectious diseases are common, canned food may be preferable to fresh food. It is preferable, then, to drink tea rather than water, because tea destroys some infectious agents.
Quite obviously, where food is in short supply, any food is better than no food (or dying of starvation or thirst)..This obvious statement is made because sometimes people forget, especially when considering third world countries.
Do remember the following point. The effect of eating certain foods in a certain way is likely to have a long term rather than a short term effect. So occasional breaches of the guidelines, for example, pleasing grandma by eating her cookies, is preferable to developing a superior attitude. Eating undesirable food occasionally is not likely to affect someone whose diet is otherwise good. It may be better to eat the occasional chocolate bar rather than to stuff yourself with rice!
In addition, following these guidelines to an extreme will not guarantee greater health and wellbeing than following them in principle. There is no value in being an extremist.
Nonetheless, these guidelines give an idea towards good health and wellbeing.
Foods and beverages that have a long history in our evolutionary development are preferable to recently added foods and beverages. Leafy vegetables, fruit and meat should form the staple diet. Leafy vegetables and fruit should be eaten much more frequently and in much larger quantities than they are currently consumed in the West.
Leafy vegetables and fruit are preferable to cereals.
Meat is preferable to milk.
Game and fish are preferable to domesticated animals.
Foods or beverages that do not have a long history in our evolution, are preferably eaten or drunk less frequently than foods with a long history.
Fresh products are preferable to other products.
Natural products are preferable to processed products.
Whole products are preferable to parts.
Whole rice is preferable to polished rice.
Fat in vegetables and meat is preferable to added, refined fats.
A diet that contains a variety of foods is preferable to one that contains a limited selection.
The way a food or drink is prepared, affects its nutrient content and its anti-nutrient content.
Clean, wholesome and fresh uncooked food and unheated beverages are preferable to those that have been cooked or heated.
Food cooked at a lower temperature (stews) is better than food cooked at a high temperature (roasted, fried).
Vegetables sliced along their natural meridians are better than vegetables sliced otherwise, or food that is mashed.
Foods are better eaten with other foods that they are naturally found with that food
Vitamin supplements are preferably taken with natural sources of these vitamins.
Fish may preferably be eaten with water cress.
Where there is a serious and immediate threat to health and well being then different rules may be applicable. For example where infectious diseases are common, canned food may be preferable to fresh food. It is preferable, then, to drink tea rather than water, because tea destroys some infectious agents.
Quite obviously, where food is in short supply, any food is better than no food (or dying of starvation or thirst)..This obvious statement is made because sometimes people forget, especially when considering third world countries.
Do remember the following point. The effect of eating certain foods in a certain way is likely to have a long term rather than a short term effect. So occasional breaches of the guidelines, for example, pleasing grandma by eating her cookies, is preferable to developing a superior attitude. Eating undesirable food occasionally is not likely to affect someone whose diet is otherwise good. It may be better to eat the occasional chocolate bar rather than to stuff yourself with rice!
In addition, following these guidelines to an extreme will not guarantee greater health and wellbeing than following them in principle. There is no value in being an extremist.
Nonetheless, these guidelines give an idea towards good health and wellbeing.
Foods and beverages that have a long history in our evolutionary development are preferable to recently added foods and beverages. Leafy vegetables, fruit and meat should form the staple diet. Leafy vegetables and fruit should be eaten much more frequently and in much larger quantities than they are currently consumed in the West.
Leafy vegetables and fruit are preferable to cereals.
Meat is preferable to milk.
Game and fish are preferable to domesticated animals.
Foods or beverages that do not have a long history in our evolution, are preferably eaten or drunk less frequently than foods with a long history.
Fresh products are preferable to other products.
Natural products are preferable to processed products.
Whole products are preferable to parts.
Whole rice is preferable to polished rice.
Fat in vegetables and meat is preferable to added, refined fats.
A diet that contains a variety of foods is preferable to one that contains a limited selection.
The way a food or drink is prepared, affects its nutrient content and its anti-nutrient content.
Clean, wholesome and fresh uncooked food and unheated beverages are preferable to those that have been cooked or heated.
Food cooked at a lower temperature (stews) is better than food cooked at a high temperature (roasted, fried).
Vegetables sliced along their natural meridians are better than vegetables sliced otherwise, or food that is mashed.
Foods are better eaten with other foods that they are naturally found with that food
Vitamin supplements are preferably taken with natural sources of these vitamins.
Fish may preferably be eaten with water cress.
Healthy Diet
The word diet is used here to refer to what you eat and drink, it does not mean a special diet, such as one for slimming. So your present diet is what you eat and drink now, and a better diet is what would be more healthy for you to eat and drink.
There isn't such a thing as an absolutely perfect diet and different people, with different conditions are better avoiding certain foods and preferring other foods.
However, it is suggested here that there is a basic diet for many people in the West that has advantages in improving health and wellbeing. If you need to make major changes in your eating habits and lifestyle, then please consider improving your diet rather than changing radically, all at once, to eat and drink totally different things.
Note carefully that the purpose of this page is to suggest that you consume more 'good' foods and fewer and less of 'bad' foods. It does not insist that you completely avoid 'bad' foods under all circumstances. It suggests that you eat fewer of them and eat less of them. By reducing the quantity and frequency of the 'bad' foods you will be more healthy and have increased wellbeing.
I suggest that a good diet, or a better diet is one where you eat
a variety of foods - especially fruit and vegetables
avoid eating any kind of food frequently
eat more vegetables and fruit, and eat less of other foods.
avoid refined foods, especially added sugar and salt.
It is further suggested that you do not resist the urge to eat or nibble, but you eat or nibble food that is more healthy than previously. For example, instead of eating chocolate or sweets (candy) then you eat fruit or vegetables. If you resist an urge, it may become so strong that you lose control and binge on 'bad' foods. So give in and binge on 'good' foods!
Pay attention to the messages you get from your body. If it craves fat-laden and sweet foods, substitute them with nutritious foods. .
Eat only when hungry, not to please your taste buds. If, part way through a meal, you don't want any more, then leave the rest. This is not a crime and, if you want, the remainder can be stored for later. If you are genuinely hungry then do eat, even if it is not yet meal time. Going for too long without food can lead to hypoglycaemia, and when the time does come to eat, you may be so hungry your will-power will crumble and you may eat unwisely and eat too much of the wrong things.
When you focus on how much you are eating, how many calories you have had in the day, whether or not you are allowed more food, then food becomes an obsession.
What you resist is what you become, what you eventually do or what you have. You cannot NOT do something, you need to do something. Therefore, understand that craving is the result of toxins or allergens and it can be handed by eating wholesome, cleaning food. Such food helps remove these undesirable chemicals from your body. Drinking water is probably the most effective remedy.
Seeking to lose weight will make you compulsive. So, instead seek to improve your health, to be fit and healthy - to feel good. Focus on the benefits the good foods will give you and the harm that the toxic or non-nutritious foods will do to you. Fill yourself up with health-giving and cleansing fruit and vegetables and you will have less room for the sugars and fats. You will then reduce weight easily.
There is one other thing I want to point out. If you have food allergies or food sensitivities, then avoid such foods. You should also avoid foods that you strongly crave. Allergens often affect the brain like opiates, and trigger an addictive response. The more you eat this food, the more you crave it, and the less you eat it, the less you crave it. Any food that you 'must eat' - food that you irrationally crave - should be eliminated. You will therefore reduce many of your problems with weight control and generally health and wellbeing.
There isn't such a thing as an absolutely perfect diet and different people, with different conditions are better avoiding certain foods and preferring other foods.
However, it is suggested here that there is a basic diet for many people in the West that has advantages in improving health and wellbeing. If you need to make major changes in your eating habits and lifestyle, then please consider improving your diet rather than changing radically, all at once, to eat and drink totally different things.
Note carefully that the purpose of this page is to suggest that you consume more 'good' foods and fewer and less of 'bad' foods. It does not insist that you completely avoid 'bad' foods under all circumstances. It suggests that you eat fewer of them and eat less of them. By reducing the quantity and frequency of the 'bad' foods you will be more healthy and have increased wellbeing.
I suggest that a good diet, or a better diet is one where you eat
a variety of foods - especially fruit and vegetables
avoid eating any kind of food frequently
eat more vegetables and fruit, and eat less of other foods.
avoid refined foods, especially added sugar and salt.
It is further suggested that you do not resist the urge to eat or nibble, but you eat or nibble food that is more healthy than previously. For example, instead of eating chocolate or sweets (candy) then you eat fruit or vegetables. If you resist an urge, it may become so strong that you lose control and binge on 'bad' foods. So give in and binge on 'good' foods!
Pay attention to the messages you get from your body. If it craves fat-laden and sweet foods, substitute them with nutritious foods. .
Eat only when hungry, not to please your taste buds. If, part way through a meal, you don't want any more, then leave the rest. This is not a crime and, if you want, the remainder can be stored for later. If you are genuinely hungry then do eat, even if it is not yet meal time. Going for too long without food can lead to hypoglycaemia, and when the time does come to eat, you may be so hungry your will-power will crumble and you may eat unwisely and eat too much of the wrong things.
When you focus on how much you are eating, how many calories you have had in the day, whether or not you are allowed more food, then food becomes an obsession.
What you resist is what you become, what you eventually do or what you have. You cannot NOT do something, you need to do something. Therefore, understand that craving is the result of toxins or allergens and it can be handed by eating wholesome, cleaning food. Such food helps remove these undesirable chemicals from your body. Drinking water is probably the most effective remedy.
Seeking to lose weight will make you compulsive. So, instead seek to improve your health, to be fit and healthy - to feel good. Focus on the benefits the good foods will give you and the harm that the toxic or non-nutritious foods will do to you. Fill yourself up with health-giving and cleansing fruit and vegetables and you will have less room for the sugars and fats. You will then reduce weight easily.
There is one other thing I want to point out. If you have food allergies or food sensitivities, then avoid such foods. You should also avoid foods that you strongly crave. Allergens often affect the brain like opiates, and trigger an addictive response. The more you eat this food, the more you crave it, and the less you eat it, the less you crave it. Any food that you 'must eat' - food that you irrationally crave - should be eliminated. You will therefore reduce many of your problems with weight control and generally health and wellbeing.
What do proteins do?
Proteins are important:
For growth and Maintenance
To build Enzymes and Hormones
To build Antibodies
To maintain Fluid Balance
To maintain acid-Alkali balance
To provide Energy
Growth and Maintenance
Proteins are the building blocks of body tissues, membranes, skin, ligaments, bones and organs. They are therefore important for growth in children, and for repair and maintenance of the organs of both adults and children. It is required for hair and nail growth and for new blood cells.
When the body is stressed - either through disease or injury, or due to external threat - it requires massive amounts of protein.
Building Enzymes and Hormones
Some enzymes and hormones in the body are proteins, so the body requires proteins to replace and build them.
Proteins are used, for example, to make:
Chemical messengers in the nervous system and brain.
The pigment that colours hair, eyes and skin.
Thyroid hormone.
Serotonin and
Niacin.
Building Antibodies
Proteins are used to build antibodies, which are themselves proteins that recognize proteins belonging to the body and those which don't belong (such as bacteria and viruses). Antibodies are made to deal with one specific threat only. They will deal with one strain of bacteria, but not with another. They also destroy the alien protein (and the body remembers how do this). Therefore, next time the threat arises, the body can respond faster because it remembers how to make the antibody.
Maintaining Fluid Balance
Cells require a balance of water and chemicals. If they are deprived of water or have too much, then they die. Proteins control the fluid balance in cells. They also control the chemicals, such as salt and potassium, inside and outside the cells, so the right balance is maintained. If this process fails, the heart and the nervous system are in great difficulty!
To Maintain acid-Alkali balance
The blood needs to transport the waste products of cells - which may be too acid or too alkaline - to the liver or kidneys, for elimination. This waste material needs to be transported without changing the acid-alkali balance of the blood. To do this, blood proteins take in the extra hydrogen and hold it until the blood needs to be made more acid. In this way, proteins control the pH of the blood.
If the amount of acid is to great, then the proteins in the blood become overloaded and misshapen. When there is too much acid in the blood, a condition known as acidosis occurs; and when there is too little, a condition known as alkalinosis occurs.
Provide Energy
Normally carbohydrates are the main source of energy in the body, however, protein molecules can be broken down to make glucose, and the nitrogen part turned into urea. Fats cannot be broken down in this way, so when there is a shortage of energy that carbohydrate cannot supply, then protein is used.
If energy is not available from carbohydrates, then proteins and fats are used up. When this occurs, protein is lost as well as fat, which may mean damage to organs, and tissues as well as to the immune system.
Unlike fat and carbohydrate, excess protein cannot be stored and has to be excreted.
For growth and Maintenance
To build Enzymes and Hormones
To build Antibodies
To maintain Fluid Balance
To maintain acid-Alkali balance
To provide Energy
Growth and Maintenance
Proteins are the building blocks of body tissues, membranes, skin, ligaments, bones and organs. They are therefore important for growth in children, and for repair and maintenance of the organs of both adults and children. It is required for hair and nail growth and for new blood cells.
When the body is stressed - either through disease or injury, or due to external threat - it requires massive amounts of protein.
Building Enzymes and Hormones
Some enzymes and hormones in the body are proteins, so the body requires proteins to replace and build them.
Proteins are used, for example, to make:
Chemical messengers in the nervous system and brain.
The pigment that colours hair, eyes and skin.
Thyroid hormone.
Serotonin and
Niacin.
Building Antibodies
Proteins are used to build antibodies, which are themselves proteins that recognize proteins belonging to the body and those which don't belong (such as bacteria and viruses). Antibodies are made to deal with one specific threat only. They will deal with one strain of bacteria, but not with another. They also destroy the alien protein (and the body remembers how do this). Therefore, next time the threat arises, the body can respond faster because it remembers how to make the antibody.
Maintaining Fluid Balance
Cells require a balance of water and chemicals. If they are deprived of water or have too much, then they die. Proteins control the fluid balance in cells. They also control the chemicals, such as salt and potassium, inside and outside the cells, so the right balance is maintained. If this process fails, the heart and the nervous system are in great difficulty!
To Maintain acid-Alkali balance
The blood needs to transport the waste products of cells - which may be too acid or too alkaline - to the liver or kidneys, for elimination. This waste material needs to be transported without changing the acid-alkali balance of the blood. To do this, blood proteins take in the extra hydrogen and hold it until the blood needs to be made more acid. In this way, proteins control the pH of the blood.
If the amount of acid is to great, then the proteins in the blood become overloaded and misshapen. When there is too much acid in the blood, a condition known as acidosis occurs; and when there is too little, a condition known as alkalinosis occurs.
Provide Energy
Normally carbohydrates are the main source of energy in the body, however, protein molecules can be broken down to make glucose, and the nitrogen part turned into urea. Fats cannot be broken down in this way, so when there is a shortage of energy that carbohydrate cannot supply, then protein is used.
If energy is not available from carbohydrates, then proteins and fats are used up. When this occurs, protein is lost as well as fat, which may mean damage to organs, and tissues as well as to the immune system.
Unlike fat and carbohydrate, excess protein cannot be stored and has to be excreted.
Other Amino Acids
Histidine
Histidine is not essential in adults, because it is manufactured in the liver from other amino acids. It is an essential amino acid in infants and children.
Histidine produces histamine, which is involved in the inflammatory response and the production of hydrochloric acid by the stomach.
Some reports have shown improvement of arthritis with histidine supplementation. Histidine is associated with histamine, which means people with allergies could suffer more if they take histidine. Histidine deficiency in babies causes eczema.
Arginine
Tyrosine
Histidine is not essential in adults, because it is manufactured in the liver from other amino acids. It is an essential amino acid in infants and children.
Histidine produces histamine, which is involved in the inflammatory response and the production of hydrochloric acid by the stomach.
Some reports have shown improvement of arthritis with histidine supplementation. Histidine is associated with histamine, which means people with allergies could suffer more if they take histidine. Histidine deficiency in babies causes eczema.
Arginine
Tyrosine
Free-form Essential Amino Acids
Tryptophan
Tryptophan is a precursor of the neurotransmitter serotonin. - a compound that occurs in the brain, intestines, and blood platelets and acts as a neurotransmitter, as well as inducing vasoconstriction and contraction of smooth muscle. Serotonin is also known as 5-hydroxytryptamine. It is believed to play an important role in mood. Some antidepressants prevent the nerves from taking in serotonin and therefore increase the amount of serotonin in the brain.
Tryptophan has been used in the treatment of depression, especially dpression associated with insomnia. Tryptophan can cause sleepiness, and this may be present the day after. Tryptophan is a precursor of the pineal hormone melatonin, which is associated with sleep.
Tryptophan appears to reduce the pain of arthritis. Both pregnant people and those with jaundice have high levels of tryptophan in the blood and both groups experience a relief from arthritis.
Oestrogen contraceptives interfere with the conversion of tryptophan into serotonin. This may be due to the effects of the pill on B6.
Tryptophan is converted in the body to niacin (vitamin B3) and picolinic acid. Giving high doses of vitamin B6 along with tryptophan increases its conversion to niacin and decreases its uptake into the nervous system.
When used as a supplement, tryptophan should be taken with some carbohydrate, such as fruit juice, because the insulin secreted in response to the carbohydrate helps the absorption of tryptophan. It should not be taken with other amino acids, as these interfere with its absorption. It should be taken between meals.
Maize is limited in terms of tryptophan.
Tryptophan is a precursor of the neurotransmitter serotonin. - a compound that occurs in the brain, intestines, and blood platelets and acts as a neurotransmitter, as well as inducing vasoconstriction and contraction of smooth muscle. Serotonin is also known as 5-hydroxytryptamine. It is believed to play an important role in mood. Some antidepressants prevent the nerves from taking in serotonin and therefore increase the amount of serotonin in the brain.
Tryptophan has been used in the treatment of depression, especially dpression associated with insomnia. Tryptophan can cause sleepiness, and this may be present the day after. Tryptophan is a precursor of the pineal hormone melatonin, which is associated with sleep.
Tryptophan appears to reduce the pain of arthritis. Both pregnant people and those with jaundice have high levels of tryptophan in the blood and both groups experience a relief from arthritis.
Oestrogen contraceptives interfere with the conversion of tryptophan into serotonin. This may be due to the effects of the pill on B6.
Tryptophan is converted in the body to niacin (vitamin B3) and picolinic acid. Giving high doses of vitamin B6 along with tryptophan increases its conversion to niacin and decreases its uptake into the nervous system.
When used as a supplement, tryptophan should be taken with some carbohydrate, such as fruit juice, because the insulin secreted in response to the carbohydrate helps the absorption of tryptophan. It should not be taken with other amino acids, as these interfere with its absorption. It should be taken between meals.
Maize is limited in terms of tryptophan.
Sulphur Amino Acids
Methionine
Methionine is essential for the production of taurine - an amino acid that is important for heart function and nerve transmission. Deficiency of methionine interferes with the production of phospholipids that are important for the nervous system and for preventing blood stickiness.
Methionine, cysteine, and cystine are all sulphur containing amino acids. Methionine can break down fats and is a powerful antioxidant and also protects the body from toxic substances. Combined with folic acid choline, it protects against some cancers.
It has been used to treat paracetamol overdose, and to remove heavy metals from the body.
Methionine composes 25% of collagen - necessary to give structure to the skin.
Legumes are short of methionine, so vegetarians get their mehtionine from cereals. Beens, beef, milk, and eggs have sufficient mehtionine.
Methionine is essential for the production of taurine - an amino acid that is important for heart function and nerve transmission. Deficiency of methionine interferes with the production of phospholipids that are important for the nervous system and for preventing blood stickiness.
Methionine, cysteine, and cystine are all sulphur containing amino acids. Methionine can break down fats and is a powerful antioxidant and also protects the body from toxic substances. Combined with folic acid choline, it protects against some cancers.
It has been used to treat paracetamol overdose, and to remove heavy metals from the body.
Methionine composes 25% of collagen - necessary to give structure to the skin.
Legumes are short of methionine, so vegetarians get their mehtionine from cereals. Beens, beef, milk, and eggs have sufficient mehtionine.
Branched-chain Amino Acids
Branched-chain amino acids constitute approximately 70 percent of the amino acids in the body proteins. That is, they are especially important in building body organs. Wound healing is enhanced with supplements of all three branched chain amino acids - valine, leucine and isoleucine - and they may be helpful in stress.
In injury and stress, the branched-chain amino acids in muscles, and in organs of the body, may be broken down by the liver to produce glucose. This may also occur in certain diets. Because the body has a great need for energy, after using up the glycogen resources in the liver, it turns first to the muscles for an energy source (and even to vital organs if the stress is prolonged).
Their breakdown produces raw materials for making fatty acids, which are used to make phospholipids. Phospholipids are the building blocks of cellular membranes - which are part of every bodily tissue and organ - especially the brain.
Low levels of these amino acids are found in the blood of those suffering with liver disease.
Valine
Valine is involved in the detoxification of ammonia, and may help to prevent muscle wasting in diabetes and ammonia-toxicity in hospitalized old people.
Leucine
Leucine may prevent protein wasting in injury, stress and starvation. It also helps the body to utilize insulin and may be useful in adult-onset diabetes.
Isoleucine
Isoleucine has the properties of the branched chain amino acids.
In injury and stress, the branched-chain amino acids in muscles, and in organs of the body, may be broken down by the liver to produce glucose. This may also occur in certain diets. Because the body has a great need for energy, after using up the glycogen resources in the liver, it turns first to the muscles for an energy source (and even to vital organs if the stress is prolonged).
Their breakdown produces raw materials for making fatty acids, which are used to make phospholipids. Phospholipids are the building blocks of cellular membranes - which are part of every bodily tissue and organ - especially the brain.
Low levels of these amino acids are found in the blood of those suffering with liver disease.
Valine
Valine is involved in the detoxification of ammonia, and may help to prevent muscle wasting in diabetes and ammonia-toxicity in hospitalized old people.
Leucine
Leucine may prevent protein wasting in injury, stress and starvation. It also helps the body to utilize insulin and may be useful in adult-onset diabetes.
Isoleucine
Isoleucine has the properties of the branched chain amino acids.
Essential Amino Acids
To understand proteins better, you need to know about amino acids. Although there are more than 300 amino acids used in the body, only 8 of these are essential in the diet of adults. One amino acid, histidine, is essential in the diet of infants and children.
Proteins are made up of essential amino acids. The word essential means that these amino acids (compared with other amino acids) cannot be made by the body, but must be obtained from the diet. It also means that without these amino acids normal health and wellbeing are not possible. The other amino acids can be made in the body of adults from the basic eight:
Valine
Leucine
Isoleucine
Methionine
Tryptophan
Lysine
Phenylalanine and
Threonine
Branched-chain Amino Acids (BCAA)
Chemically, branched-chain amino acids have side chains.
Valine
Leucine
Isoleucine
Sulphur Amino Acids
methionin
Non essential:
cystine and
cysteine
Free-form Essential Amino Acids
Tryptophan
Lysine
Phenylalanine and
Threonine
Proteins are made up of essential amino acids. The word essential means that these amino acids (compared with other amino acids) cannot be made by the body, but must be obtained from the diet. It also means that without these amino acids normal health and wellbeing are not possible. The other amino acids can be made in the body of adults from the basic eight:
Valine
Leucine
Isoleucine
Methionine
Tryptophan
Lysine
Phenylalanine and
Threonine
Branched-chain Amino Acids (BCAA)
Chemically, branched-chain amino acids have side chains.
Valine
Leucine
Isoleucine
Sulphur Amino Acids
methionin
Non essential:
cystine and
cysteine
Free-form Essential Amino Acids
Tryptophan
Lysine
Phenylalanine and
Threonine
Recommended Daily Allowance (RDA) and Suggested Optimum Nutritional Allowance (SONA)
Over a fifteen year period, Dr Emanuel Cheraskin of the University of Alabama, studied 13,000 people living in various areas of the USA, and on the basis of a variety of medical tests and examinations, suggested the optimum amount of vitamins and minerals required for health. That is, those in the group who suffered less from illness, etc, took a greater amount of vitamins. His results are called the Suggested Optimal Nutrient Allowance (SONA).
RDA (Recommended Daily Allowances SONA (Suggested Optimal Nutritional Allowance)
Male/ Female Male/ Female 25-50 Male/ Female 51+
Vitamin A (Retinol)
1 RE = 1 micro gm = 3.33 IU) 600/600µg 2000µg 2000µg
Beta Carotene N/A 100mg/80mg
Vitamin C 40mg 800mg 1000mg
Vitamin D
1 microgram = 40 IU 5µg 24µg 24µg
Vitamin E
1 IU alpha tocopherol equivalent to 1 mg alpha tocopherol 3/4mg 400mg 800mg
Vitamin B1 1.0/0.8mg 7.5/7.1mg 9.2/9.0mg
Vitamin B2 1.3/1.1mg 2.5./2.0mg 2.5/2.0.mg
Vitamin B3 17/13mg 30/25mg 30/25mg
Vitamin B6 1.4/1.2mg 10mg 25/20mg
Vitamin B12 1.5µg 2µg 3/2µg
Folic Acid 200µg 800µg 1000µg
Vitamin K 80/65mg 80mg 65mg
RDA (Recommended Daily Allowances SONA (Suggested Optimal Nutritional Allowance)
Male/ Female Male/ Female 25-50 Male/ Female 51+
Vitamin A (Retinol)
1 RE = 1 micro gm = 3.33 IU) 600/600µg 2000µg 2000µg
Beta Carotene N/A 100mg/80mg
Vitamin C 40mg 800mg 1000mg
Vitamin D
1 microgram = 40 IU 5µg 24µg 24µg
Vitamin E
1 IU alpha tocopherol equivalent to 1 mg alpha tocopherol 3/4mg 400mg 800mg
Vitamin B1 1.0/0.8mg 7.5/7.1mg 9.2/9.0mg
Vitamin B2 1.3/1.1mg 2.5./2.0mg 2.5/2.0.mg
Vitamin B3 17/13mg 30/25mg 30/25mg
Vitamin B6 1.4/1.2mg 10mg 25/20mg
Vitamin B12 1.5µg 2µg 3/2µg
Folic Acid 200µg 800µg 1000µg
Vitamin K 80/65mg 80mg 65mg
Minerals
The following table shows the RDA and the SONA values for minerals. RDA SONA
Mineral
Men Women
Men Women
Boron N/A N/A 2.5mg 3mg
Calcium 800mg 800mg 700mg 1200mg
Chromium 50-200µg 50-200µg 300µg 300µg
Copper 1.5-3mg 1.5-3mg 1.5-4mg 1.5-4mg
Iodine 150µg 150µg 150µg 150µg
Iron 10mg 15mg 20mg 20mg
Magnesium 350mg 280mg 600mg 550mg
Manganese 2-5mg 2-5mg 10mg 10mg
Phosphorous 800mg 800mg 800mg 800mg
Potassium 99mg 99mg 200-500mg 200-500mg
Selenium 70µg 55µg 250µg 200µg
Sodium 500mg 500mg 400mg 400mg
Zinc 15mg 12mg 20mg 17mg
Mineral
Men Women
Men Women
Boron N/A N/A 2.5mg 3mg
Calcium 800mg 800mg 700mg 1200mg
Chromium 50-200µg 50-200µg 300µg 300µg
Copper 1.5-3mg 1.5-3mg 1.5-4mg 1.5-4mg
Iodine 150µg 150µg 150µg 150µg
Iron 10mg 15mg 20mg 20mg
Magnesium 350mg 280mg 600mg 550mg
Manganese 2-5mg 2-5mg 10mg 10mg
Phosphorous 800mg 800mg 800mg 800mg
Potassium 99mg 99mg 200-500mg 200-500mg
Selenium 70µg 55µg 250µg 200µg
Sodium 500mg 500mg 400mg 400mg
Zinc 15mg 12mg 20mg 17mg
List of Vitamins
Vitamin Other Names
A Carotene, retinol Needed to protect the linings of the lungs, stomach, intestines, urinary tract and other organs. Deficiency produces night blindness.
Beta-carotene Vegetable substance that the body can convert to Vitamin A. It has an anti-cancer effect, and is not toxic in any way ... unlike vitamin A.
B1 Thiamine Helps to process proteins, fats and carbohydrates
B2 Riboflavin Involved in processing amino acids and fats, activating vitamin B6 and folic acid, and helps convert carbohydrates into ATP, an energy rich molecule which transports energy from food reactions.
B3 Nicotinic Acid, Niacin Helps the body release energy from carbohydrates. It’s needed to form fat from carbohydrates and to process alcohol. The niacin form of vitamin B3 also regulates cholesterol.
B5 Calcium Pantothenate, Pantothenic acid Involved in the Kreb’s cycle of energy production and is needed to make the neurotransmitter acetylcholine. Essential in releasing energy from fats. Synthesis of cholesterol (needed for vitamin D and hormone synthesis) activates the adrenal glands. Pantethine—a variation of pantothenic acid—has been reported to lower blood levels of cholesterol and triglycerides.
B6 Pyridoxine Vitamin B6 involved with many amino acids and is also needed to make serotonin, melatonin, and dopamine, and several neurotransmitters
B7
Choline A member of the B-complex vitamins that emulsifies fats, including cholesterol. Works with inositol.
Inositol Like choline, inositol helps fat metabolism. Involved in the formation of cell membranes. It affects nerve transmission and helps in transporting fats within the body.
B8
Biotin Coenzyme R, Vitamin H A coenzyme in metabolism of protein, fats, and carbohydrates
B9 Folic Acid, Folacin Folic acid is needed for DNA synthesis. DNA allows cells—including cells in the foetus when a woman is pregnant—to replicate normally.
B10
PABA Para-aminobenzoic acid Helps to form folic acid and in the utilization of protein.
B12 Cobalamin, Cyanocobalamin Vitamin B12 is needed for normal nerve cell activity, DNA replication, and production of the mood-affecting substance called SAM (S-adenosyl methionine). Vitamin B12 works with folic acid to control homocysteine levels. Excessive homocysteine, which is an amino acid (protein building block), increases the risk of heart disease and perhaps osteoporosis.
B13 Orotic Acid Metabolizes folic acid and vitamin B12
B15 Pangamic Acid An antioxidant with similar effects to vitamin E.
B17 Laetrile Made from apricot stones (or pits), this vitamin is the one that is not present in Brewer's yeast.
C Ascorbic Acid Also water-soluble, vitamin C is the opposite of vitamin B12 in that it is found in almost all plant foods but not in meat. It is a powerful antioxidant and is required for the formation of collagen; i.e., in wound healing.
P C-complex, citrus bioflavonoid, rutin, hesperidin Works with vitamin C. Also increases capillary strength.
D Calciforol Vitamin D is fat-soluble, and cholecalciferol is the major active substance. Its main function is to stimulate the absorption of calcium.
E Tocopherol An antioxidant that protects cell membranes and other fat-soluble parts of the body.
K Menadione Menadione is involved in the processes of coagulation.
A Carotene, retinol Needed to protect the linings of the lungs, stomach, intestines, urinary tract and other organs. Deficiency produces night blindness.
Beta-carotene Vegetable substance that the body can convert to Vitamin A. It has an anti-cancer effect, and is not toxic in any way ... unlike vitamin A.
B1 Thiamine Helps to process proteins, fats and carbohydrates
B2 Riboflavin Involved in processing amino acids and fats, activating vitamin B6 and folic acid, and helps convert carbohydrates into ATP, an energy rich molecule which transports energy from food reactions.
B3 Nicotinic Acid, Niacin Helps the body release energy from carbohydrates. It’s needed to form fat from carbohydrates and to process alcohol. The niacin form of vitamin B3 also regulates cholesterol.
B5 Calcium Pantothenate, Pantothenic acid Involved in the Kreb’s cycle of energy production and is needed to make the neurotransmitter acetylcholine. Essential in releasing energy from fats. Synthesis of cholesterol (needed for vitamin D and hormone synthesis) activates the adrenal glands. Pantethine—a variation of pantothenic acid—has been reported to lower blood levels of cholesterol and triglycerides.
B6 Pyridoxine Vitamin B6 involved with many amino acids and is also needed to make serotonin, melatonin, and dopamine, and several neurotransmitters
B7
Choline A member of the B-complex vitamins that emulsifies fats, including cholesterol. Works with inositol.
Inositol Like choline, inositol helps fat metabolism. Involved in the formation of cell membranes. It affects nerve transmission and helps in transporting fats within the body.
B8
Biotin Coenzyme R, Vitamin H A coenzyme in metabolism of protein, fats, and carbohydrates
B9 Folic Acid, Folacin Folic acid is needed for DNA synthesis. DNA allows cells—including cells in the foetus when a woman is pregnant—to replicate normally.
B10
PABA Para-aminobenzoic acid Helps to form folic acid and in the utilization of protein.
B12 Cobalamin, Cyanocobalamin Vitamin B12 is needed for normal nerve cell activity, DNA replication, and production of the mood-affecting substance called SAM (S-adenosyl methionine). Vitamin B12 works with folic acid to control homocysteine levels. Excessive homocysteine, which is an amino acid (protein building block), increases the risk of heart disease and perhaps osteoporosis.
B13 Orotic Acid Metabolizes folic acid and vitamin B12
B15 Pangamic Acid An antioxidant with similar effects to vitamin E.
B17 Laetrile Made from apricot stones (or pits), this vitamin is the one that is not present in Brewer's yeast.
C Ascorbic Acid Also water-soluble, vitamin C is the opposite of vitamin B12 in that it is found in almost all plant foods but not in meat. It is a powerful antioxidant and is required for the formation of collagen; i.e., in wound healing.
P C-complex, citrus bioflavonoid, rutin, hesperidin Works with vitamin C. Also increases capillary strength.
D Calciforol Vitamin D is fat-soluble, and cholecalciferol is the major active substance. Its main function is to stimulate the absorption of calcium.
E Tocopherol An antioxidant that protects cell membranes and other fat-soluble parts of the body.
K Menadione Menadione is involved in the processes of coagulation.
Essential Fatty Acids
Essential fatty acids are fatty acids that are important for the body and that cannot be made by the body - they must be obtained from your diet. Therefore, these essential fatty acids are needed either in their pure form, or better, in a complex form that can be used by the body. The essential fatty acids are:
Lenoleic Acid (Omega 6)
Lenolenic Acid (Omega 3)
Arachidonic Acid
The last one is of less improtance than the others and is not discussed here.
The issue with the Omega 6 and Omega 3 fatty acids is not only a deficiency in Western diet of Omega 3 fatty acids, but an inappropriate ratio of the acids. The ideal intacke of these acids in the ratio of 4 of Omega 6 series to at least one of Omega 3. The current ratio is estimated to be about 12 of Omega 6 to one of Omega 3.
The significance of these fats is that deficiency diseases associated with a poor balance of these fatty acids mirrors the main diseases of Western society.
Lenoleic Acid (Omega 6)
Lenolenic Acid (Omega 3)
Arachidonic Acid
The last one is of less improtance than the others and is not discussed here.
The issue with the Omega 6 and Omega 3 fatty acids is not only a deficiency in Western diet of Omega 3 fatty acids, but an inappropriate ratio of the acids. The ideal intacke of these acids in the ratio of 4 of Omega 6 series to at least one of Omega 3. The current ratio is estimated to be about 12 of Omega 6 to one of Omega 3.
The significance of these fats is that deficiency diseases associated with a poor balance of these fatty acids mirrors the main diseases of Western society.
Vitamins and Minerals
Vitamins are substances that are required in the diet for health and wellbeing. They are often grouped as fat-soluble or water-soluble. Fat-soluble vitamins are vitamins A, D, E and K. Water-soluble vitamins include vitamins C and B.
Minerals are non-organic substances that are required in the diet. While only small amounts of minerals are required in our diet, they are critical in building bones and teeth, regulating heartbeat and transporting oxygen from the lungs to the tissues.
Vitamins and minerals occur in a variety of foods. That is, by eating a variety of foods, you can get the necessary vitamins and minerals you need for health.
Minerals are non-organic substances that are required in the diet. While only small amounts of minerals are required in our diet, they are critical in building bones and teeth, regulating heartbeat and transporting oxygen from the lungs to the tissues.
Vitamins and minerals occur in a variety of foods. That is, by eating a variety of foods, you can get the necessary vitamins and minerals you need for health.
Fats and oils
Fats are substances that are not soluble in water. They are composed of fatty acids and glycerol. Fats are also called lipids.
Sources of fat include animal meat, fish, and vegetable oils. Fats are used by the body:
In every cell structure.
Especially to build nerves and brain. The brain is 40% fat.
To insulate the body.
To produce sex hormones and adrenal cortex hormone
To produce cholesterol (essential for cell membranes and bile salts, for example).
To absorb certain vitamins (A, D, E, and K).
To store energy.
Fats have got themselves a bad name in recent times, yet they are an essential food. That is, the body requires its intake of fat every day for health and, especially, well being. Like the other groups of food, when the body does not get the fat it needs, then illness results.
Sources of fat include animal meat, fish, and vegetable oils. Fats are used by the body:
In every cell structure.
Especially to build nerves and brain. The brain is 40% fat.
To insulate the body.
To produce sex hormones and adrenal cortex hormone
To produce cholesterol (essential for cell membranes and bile salts, for example).
To absorb certain vitamins (A, D, E, and K).
To store energy.
Fats have got themselves a bad name in recent times, yet they are an essential food. That is, the body requires its intake of fat every day for health and, especially, well being. Like the other groups of food, when the body does not get the fat it needs, then illness results.
Proteins
Proteins are composed, like carbohydrates, of carbon, oxygen, and hydrogen, but with nitrogen. They may also contain sulphur and phosphorus. They are complex molecules composed of amino acids.
Proteins are used by the body to:
enable growth, development and repair.
build structures such as muscles, tissues and organs, including the heart, lungs, digestive organs.
enzymes, such as those required for digestion.
hormones, such as those for the endocrine glands.
Proteins, therefore, are needed not only for obvious body structures, such as muscles, but also for the immune and digestive systems, etc.
Complete proteins are obtained from meat, fish and dairy products including eggs. Proteins can also be obtained from certain combinations of foods, for example, cereals and beans.
Proteins are used by the body to:
enable growth, development and repair.
build structures such as muscles, tissues and organs, including the heart, lungs, digestive organs.
enzymes, such as those required for digestion.
hormones, such as those for the endocrine glands.
Proteins, therefore, are needed not only for obvious body structures, such as muscles, but also for the immune and digestive systems, etc.
Complete proteins are obtained from meat, fish and dairy products including eggs. Proteins can also be obtained from certain combinations of foods, for example, cereals and beans.
None-digestible carbohydrate (Fibre)
Fibre, or roughage, refers to the non-digestible carbohydrates in vegetables and to a lesser extent in fruit. Fibre may actually be 'fibrous', as in celery, or may be a powder, or, when mixed with water in the intestines, a jelly. Fibre provides:
Bulk
Lubrication, and
Nutrition for friendly bacteria in the colon.
When fibre is combined with water, it swells up and provides bulk to the digestive system. This makes it easier for food to pass through the intestines. Food also passes through the digestive system faster, so that waste products are retained for less time in the body.
Some fibre has the effect of lubricating the contents of the intestines and, therefore, makes the food pass through easily and in a timely manner. The benefits here are the same as for bulk.
In addition, friendly bacteria in the colon feed on fibre and they are therefore nourished by it. By helping these friendly bacteria, we enable them to help us to digest food. Also, by giving them support, they are more able to exclude other, less friendly bacteria, from our colons.
Fibre is, therefore, necessary for a healthy and efficient digestive system.
Bulk
Lubrication, and
Nutrition for friendly bacteria in the colon.
When fibre is combined with water, it swells up and provides bulk to the digestive system. This makes it easier for food to pass through the intestines. Food also passes through the digestive system faster, so that waste products are retained for less time in the body.
Some fibre has the effect of lubricating the contents of the intestines and, therefore, makes the food pass through easily and in a timely manner. The benefits here are the same as for bulk.
In addition, friendly bacteria in the colon feed on fibre and they are therefore nourished by it. By helping these friendly bacteria, we enable them to help us to digest food. Also, by giving them support, they are more able to exclude other, less friendly bacteria, from our colons.
Fibre is, therefore, necessary for a healthy and efficient digestive system.
Certain foods provide natural health benefits to those eating them. From decreased cholesterol and heart disease risks to eliminating constipation, almonds have been noted to assist people’s health through daily consumption. This is why you should eat almonds on a routine basis.
Almonds and cholesterol go hand in hand, but in a good way. A regular consumption of almonds can actually lower the risk of high cholesterol and heart disease. Almonds are known to lower the levels of LDL or low density lipoproteins and increase the HDL or high density lipoproteins. The HDLs are the good cholesterol. This is why you should eat almonds regularly because they will ultimately lower your cholesterol level. Almonds and cholesterol levels are closely related.
Since so many food products made from soy have been hitting grocery store shelves in recent years, many people have been wondering one question:
Is there a link between soy and breast cancer? Although some commercials make soy seem like a healthy alternative, newer research is now suggesting that it could actually end up increasing a person’s risk of developing breast cancer.
But why are so many people wondering is there a link between soy and breast cancer in the first place? The answer is that the soy foods industry worked very hard during Breast Cancer Awareness Week to make the connection but in a positive way. They want women (and men, of course) to think soy milk and other foods actually reduce their risk of developing breast cancer. The claim is based on the idea that people in Asia have lower rates of cancer and eat more soy in their diets. While it is true that cancer rates throughout Asia do seem lower than in the West, most people in these countries do not eat the same type of soy being marketed here nor do they consume as much as one might think.
Breast cancer facts tell us that soy increases the amount of estrogen in the body, and high amounts of estrogen can actually increase the number breast cells. Research suggests that people with higher amounts of breast cells are at greater risk for developing breast cancer. Based on this idea, then the answer to the question is yes, there is such a link but it is a negative one.
However, a Japanese study recently concluded that soy products do not reduce or increase cancer risk. What does this mean in our understanding of the link? It means more studies need to be done on preventing cancer and that until something is known for sure soy is best consumed in moderation.
Healthy Nutrition
Genetically modified foods are not completely safe to eat. GM is an imprecise and crude method, which puts foreign genetic material into crops, and the consequences are often unpredictable. Genetically modified foods have not been tested rigorously, but testing in the form of animal feeding has demonstrated health effects of GM foods that aren’t short of alarming. For farmers, GM food crops have led to a long-term economic catastrophe. A report that came out in 2009 noted that in the U.S. prices of GM seeds have risen dramatically, which resulted in a decrease for U.S. farmers who grow GM food crops. It is worthy to point out here that it is impossible for GM and non-GM to co-exist. The contamination of genetic modification in organic and conventional foods is on the rise. GM companies cannot be trusted. Large biotech corporations, which pushed their GM foods on the market, all have awful histories of public deception and toxic contamination. Genetic modification is good for them, because they can get patents, which can then allow them to create a monopoly and control the world’s food supply. So, genetic modification is not something to be taken lightly. Next time you buy fruit or vegetables, find out where they came from first.
Beef
If you have a serving of beef strips for breakfast, three slices would cost you 153 calories.
This list works well for those who are watching their diet, too.
Remember that if you would like to reach your weight gain (or weight loss) goals, learning as much information as you can about the food items that you pile on your grocery cart helps a lot.
It’s all a matter of choice on whether you would like to pack on a few more pounds to be a la-J Lo, or if you would rather shed off the excess weight and strictly watch your diet.
Being comfortable with your body and being happy with what you’re eating is what’s important.
Salmon
A 3-ounce serving of salmon contains 152 calories.
The richest dietary source of Omega 3 fatty acids are cold-water fatty fishes such as Salmon, Tuna, Mackerel, Sardines and Hoki. Fish are a rich source EPA and DHA fats, the two most essential omega 3 fats.
William Coit
Bacon
One thick slice of an exquisitely satisfying bacon contains 174 calories, which is perfect for those who are trying to gain weight fast.
White Meat (Chicken)
Chicken breast, which is supposed to be the healthiest and fat-less part of this type of white meat has 78 calories for each serving which contains about 70 grams.
Olive Oil
One tablespoon of the olive oils that you use at home contains 40 calories and it’s healthier than the regular cooking oil that you use for frying.
Olive oil, which is pure fat, contains 1920 calories per cup. Any food that has a lot of fat in it will have a high calorie density.
Dietlistings
Nuts
All types of nuts are good for the heart, and are high in calories. Salted, roasted cashew nuts, for example, has 165 calories for each serving.
Bananas
One large banana contains 20 calories, and when you slice that up with your peanut butter sandwich or breakfast cereal, guess how much more calories you can get.
Bananas have the reputation for causing weight gain for good reason. They are very high in simple carbs. Eating a lot of them will make you gain weight but it probably won’t be from muscle.
JP Clifford
Pure Fruit Juice
Aside from giving your body the vitamins and nutrients that it needs, pure fruit juices also pack a lot of calories. One ounce of the commercially-packaged fruit juice contains 57 calories.
Yogurt
The fruit-flavored, non-fat yogurt can give you as much as 118 calories for a 125-gram serving.
Guacamole
Aside from being good for the heart, a creamy batch of guacamole ups the ante in your weight-gain program. A 261-gram serving contains as much as 360 calories.
Avocado is one of the most recommended fruits as well as a food for bodybuilding and medicine for cholesterol-related heart disease.
Mansi Desai
Whole Wheat Bread
You can eat healthy and pack on pounds at the same time by eating whole wheat bread instead of the overly processed white bread. One slice of the brown variant contains 69 calories.
Dressings
Depending on the type of dressing and the amount that you will pour on to your favorite salad dish, it can pack 50 to as much as 85 calories for each 1-tablespoon serving.
Chocolate Nut Spread
A 100-gram serving of chocolate nut spread has 541 calories so you’ll really pack on the pounds by munching on these sweets.
Peanut Butter
Spread a couple of tablespoons of smooth, salted peanut butter on bread gives you 192 calories!
Pasta
A 2-ounce serving of cooked pasta contains only 75 calories. It’s the rest of the ingredients, such as the meatballs on the spaghetti which contribute to this being a high-calorie dish.
It’s such a good dish that I bet you are still drooling puddles after that description. I wish I had a pic but alas the drooling clogged my head and I just stared at it.
Jonathan
Breakfast Cereals
If you are on a gain-weight-fast diet program, just eat 10 or 20 grams more than the recommended portion size of your favorite breakfast cereal. Anyway, if you get carried away and overfill your bowl, you have the rest of the day to burn off those excess calories.
Kesar Kaju Burfi
Ingredients:500 gms Kaju(cashewnuts)
300 gms sugar
1/2 tsp kesar(saffron)
1/4 tsp orange color
2 chandi (silver)warak
METHOD:
* Soak the cashewnuts in water for 3 hours.Drain the water and ground the cashewnuts,finely.
* In a pan mix sugar and cashewnuts,and roast on low heat,stiring constantly.
* Mix saffron and orange color in it.roast till done.
* on the rolling board place a butter paper and pour the mixture on it.
* Now place another butter paper ,sandwhiching the mixture between the two paper.
* Roll it with rolling pin.
* Remove the butter paper from top and place silver warak,and cut the kesar burfi pieces.
Rice Pudding
Ingredients: 1/4th cup long grain rice (washed and drained)
4-5 cups milk
2-3 cardamom seeds (crushed)
2 tbsp almonds (blanched silvered)
A pinch of saffron threads, soaked in a little hot milk
1 tbsp skinned pistachio nuts (chopped)
1 tbsp raisins (optional)
2-3 tbsp sugar or as desired
METHOD:
* Put the rice, milk and cardamom in a pan, bring to boil and simmer gently until the rice is soft and the grains are starting to break up.
* Add almonds, pistachio, saffron and raisins and simmer for 3-4 minutes.
* Add the sugar and stir until completely dissolved.
* Remove the rice kheer from heat and serve either warm or chilled.
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