The Editors of Prevention Magazine Health Books
See book keywords and concepts |  Molybdenum
Daily Value: 75 micrograms
Qood Food Sources: Beans, whole grains, cereals, milk and milk products, dark green, leafy vegetables
*Ǥ?*
Cbody to get important chemical reactions going.
Molybdenum is part of sulfite oxidase, an enzyme that helps the body detoxify sulfites, compounds found in protein foods and used as chemical preservatives in some foods and drugs. |
Isadore Rosenfeld, M.D.
See book keywords and concepts |  Coffee and tea don't count because they act as diuretics, promoting loss of fluid from the body.) whole grains such as wheat, corn, rye, oats, and bran are important sources of fiber that you can find in a variety of cereals, breads, and pasta. The refined flour used to make white bread has very little fiber. Sprinkle miller's bran over your regular cereal or put it in tomato or orange juice, starting with 2 teaspoons a day and working up to 3 tablespoons daily over a two- to three-week period. |
The Editors of Prevention Magazine Health Books
See book keywords and concepts | | Getting enough trace minerals is a perfect reason to abide by one important bit of nutritional advice: Eat a varied diet that contains whole foods. whole grains, nuts, seeds, beans, fresh fruits and vegetables, mushrooms, shellfish, herbs and spices are the richest sources of trace minerals. A few processed foods also contain high amounts: ham, canned pineapple juice, cocoa and beer, which contains trace minerals from the brewer's yeast used to concoct the stuff. Yes, chocolate and beer fit into a healthy diet—in moderation, of course. And you heard it here first! |
The Editors of PREVENTION
See book keywords and concepts |  Indigestible plant stuff that's found in abundance in fruits, vegetables, whole grains, and beans, fiber fills you up before you eat too many calories. Consequently, it helps you control your weight. That's important because overweight increases your risk of heart disease, partly because excess body fat boosts your LDL levels. The kind of fiber found in strawberries, whole oats, and oat bran (called soluble fiber) can also lower your LDL levels.
7:20-7:45 a.m.: Show support. While eating your perfect breakfast, get cozy with your spouse. Whisper something nice in your partner's ear. |
Henry Pasternak, D.V.M., C.V.A.
See book keywords and concepts |  Some of the best sources include seeds, nuts, whole grains, eggs, vegetables, yeasts and yeast extracts, liver and other organ meats, and fruits. In humans, clinical vitamin deficiencies are rare in industrialized countries such as the United States. However, subclinical nutrient deficiencies are rampant and put a burden on our healthcare system. Signs of nutrient deficiencies may include bleeding gums, arthritis, stiff joints, easy bruising, dermatitis, any inflammatory disorders, cardiac problems, fatigue, gastrointestinal disorders, and dry skin. | | Natural sources of magnesium: kelp, wheat bran, fish, meat, raw milk, green leafy vegetables, whole grains, and nuts.
Selenium
Selenium is an essential, nonmetallic trace element. It is called a "trace" mineral because it is needed in minute amounts. The body must have selenium, yet it cannot manufacture the element. Therefore, selenium must be supplied through the diet.
Food sources of selenium are directly related to soil levels of the element when the food is grown. | | Natural sources of choline: Choline is found in grains; legumes; egg yolks; vegetables, such as cauliflower; whole grains; and liver.
Cobalamin (Vitamin B12)
Vitamin B12 is a general label for a group of essential biological compounds known as cobalamin. These are structurally related to hemoglobin in the blood; a deficiency of vitamin B12 can cause anemia. The primary concern of conventional doctors is to maintain adequate cobalamin status to prevent anemia. The most common form of supplemented vitamin B12 is called cyanocobalamin. | | Natural sources of B3: Main food sources include liver and other organ meats, eggs, fish, legumes, whole grains, raw milk, and yeast.
Pyridoxine (B6)
Pyridoxine (B6) is an extremely important B vitamin, which is converted in the animal body to the active coenzyme pyridoxal phosphate. This coenzyme is involved in the formation of body proteins and structural compound chemical transmitters in the nervous system, red blood cells, and prostaglandins. | | Natural sources of B2: Rich sources of B2 are organ meats (liver, kidney, heart), whole grains, raw milk, mushrooms, Brewer's yeast, and green leafy vegetables.58
Niacin (B3)
Niacin includes either niacin (nicotinic acid or nicotinate) or niacinamide (nicotinamide).
Niacin is essential in the production of energy. It plays a role in the regulation of blood sugar, antioxidant mechanisms, and detoxification reactions. In addition to its nutritional effects, niacin exerts a favorable effect on several health conditions, especially high cholesterol levels. | | Good sources of vitamin B-complex in food are Brewer's yeast, liver, whole grains (bran and germ), organ meats, nuts, beans, and peas. The B-complex vitamins have a wide range of functions in the body. All cells require this vitamin complex, which aids in the oxidation of carbohydrates, proteins, and foods; cell respiration; and cellular mineral and energy production. The B-complex is essential for the normal functioning of the nervous system, the maintenance of muscle tone, and the stimulation of digestive and insulin secretions. |
Laurie Deutsch Mozian, M.S., R.D.
See book keywords and concepts |  Plant lignans are widely found in whole grains, legumes, and some vegetables, such as spinach, carrots, broccoli, and cauliflower. Flaxseeds also are noted for their lignan content. Flaxseed ground into meal has approximately thirty-seven times as much lignan as its nearest competitor, the lentil. Foods with modest lignan content are seaweed and oat bran. Lignans offer human beings the raw materials and the opportunity to create their own anticancer chemicals. These plant lignans first must be converted into mammalian lignans in the colon. |
The Editors of Prevention Magazine Health Books
See book keywords and concepts | | Daily Value: 30 international units
Qood Food Sources: Vegetable and nut oils, including soybean, safflower and corn; sunflower seeds; whole grains; wheat germ; spinach
Vitamin E may well prove to be one of the most powerful nutrients on the face of the earth.
Studies indicate that it fights heart disease, prevents cancer, alleviates respiratory problems and boosts your immune system's ability to fight off infectious disease. It may also prevent some of the damage that diabetes does to the body, particularly to the eyes.
How does a simple vitamin achieve such complex results? |
Paul Pitchford
See book keywords and concepts |  This search goes on, regardless of the information indicating that most people's protein requirements are satisfied by a simple vegetarian diet based on whole grains. If you are a vegetarian or ever considered becoming one, you probably lost track of how many times you have been asked, "But where do you get your protein?" Most people do not view protein rationally. The word is stereotyped and issues forth mindlessly as a synonym for quality nutrition, health, meat, and other animal products. |
Bill Gottlieb
See book keywords and concepts |  COMPLEX CARBOHYDRATES: A Simple Solution
Regular snacks and meals rich in complex carbohydrates, with foods such as whole-grain breads, pasta, and cereal, and the whole grains themselves, usually keep women with morning sickness feeling a whole lot better, Romm says. Among the best choices are whole wheat, brown rice, oats, barley, and buckwheat.
Soothing Indigestion and Heartburn
During pregnancy, says Romm, increased levels of the hormones estrogen and progesterone can slow digestion and relax the valve that keeps acid in the stomach. |
Michael T. Murray, N.D., Joseph E. Pizzorno, N.D.
See book keywords and concepts |  To ensure that sulfoxidation is working adequately, eat foods rich in molybdenum such as legumes (beans) and whole grains.
Practical Applications
The activity of and interplay between Phase I and Phase II reactions is probably the single most important factor that determines our biochemical individuality. Genetic factors are clearly important. | | Both hot and cold cereals, preferably from whole grains, may be the best food choices for breakfast. The complex carbohydrates in the grains provide sustained energy. Furthermore, an evaluation of data provided by the National Health and Nutrition Examination Survey II (a survey of the nutritional and health practices of Americans) showed that serum cholesterol levels are lowest among adults who eat whole grain cereal for breakfast.42 Interestingly, levels were highest among those who typically skipped breakfast. | | The primary dietary recommendations are:
• Increase consumption of plant foods (vegetables, fruits, legumes, whole grains, nuts, and seeds)
• Consume small-to-moderate quantities of meat and dairy products
• Reduce fat and sugar intake
• Increase consumption of soy foods
In addition, it is important to reduce the load of environmental estrogens by avoiding foods sprayed with pesticides and herbicides. | | Pantothenic acid is found in whole grains, legumes, cauliflower, broccoli, salmon, liver, sweet potatoes, and tomatoes. For patients who suffer from chronic stress or who have a history of corticosteroid (prednisone) use, nutritionally oriented physicians often recommend supplementing the diet with 100 to 500 mg of pantothenic acid daily.
The other key nutrients—vitamin B6, zinc, and magnesium—should be taken in daily dosages of 50 to 100 mg, 20 to 30 mg, and 250 to 500 mg, respectively
Ginseng and Stress
There are numerous botanical medicines that support adrenal function. | | Although a varied diet rich in whole grains, vegetables, and legumes provides optimal levels of protein, some people like to eat meat. The important thing is not to over-consume animal products. Limit your intake to 4 to 6 ounces per day, and choose fish, skinless poultry, and lean cuts rather than fat-laden meats.
The Healthy Exchange Lists
List 1: Vegetables
Vegetables provide the broadest range of nutrients of any food class. They are rich sources of vitamins, minerals, carbohydrates, and protein. The little fat they contain is in the form of essential fatty acids. |
Grace Ross Lewis
See book keywords and concepts |  Oxalates are in fruits, vegetables, whole grains, and beans. When the foods that contain oxalates are consumed with milk, the calcium in the milk binds with the oxalates, and allows the food to go through the body without absorbing the oxalates. In this manner the risk of kidney stones is reduced.
120. What are the benefits of soy isoflavones?
Soy isoflavones are a group of phytochemicals only found in soybeans. The isoflavones genistein and daidzein have strong antioxidant benefits that reduce the risk of heart disease and cancer, as well as other diseases.
121. | | Vitamin B6 is found in whole grains, beans, legumes, fish, pork, and chicken. Leafy vegetables, orange juice, legumes, and fortified cereals are the best sources for folic acid.
115. What is this new product in the health food stores called pregnenolone?
This is promoted as nature's feel good hormone. It is a hormone made from cholesterol. It is formed in the body organs that produce steroid hormones, such as the liver, adrenals, skin, ovaries, and testicles. It is thought that the brain has the capacity to use cholesterol to make pregnenolone and other steroid hormones. |
Isadore Rosenfeld, M.D.
See book keywords and concepts | | Its richest sources are lobster, Brazil nuts, spices such as garlic and cinnamon, and whole grains. You'll also find some in kidney, liver, meat, and poultry, but fruits and vegetables have very little. How much selenium each of these particular foods contains will depend on the selenium content of the soil in which they were grown (except for lobsters, of course). I do not recommend selenium supplements for arthritis unless you live in an area where the soil is low in selenium and you are unable to meet the RDA in your diet. |
Paul Pitchford
See book keywords and concepts | | Most helpful for cleansing the arteries are the grains with a slightly bitter flavor: rye (an old European remedy for reducing arterial plaque), quinoa, amaranth, and oats, but all other whole grains are helpful for this purpose. Unprocessed grains are also an excellent source of niacin, and they all contain the freshest type of vitamin E in their oils. |
Bill Gottlieb
See book keywords and concepts | | Good sources of iron include whole grains such as barley and oats; beans and peas; seeds and nuts, especially sesame seeds, sunflower
A Self-Test for Anemia
Doctors sometimes miss anemia be- pressing against the nail bed. The area cause they confuse the symptoms with will turn white. Then stop pressing something else. and note how long it takes for the area
"Every symptom of anemia can be to turn pink again. It should happen mistaken for other health conditions, within a second or two. |
Paul Pitchford
See book keywords and concepts | | If you use refined grains, begin by slowly adding whole grains to white rice or the other refined cereals that you are used to. The greater nutrient content of whole grain reduces the desire for meat. Also avoid products that cause demin-eralization and loss of nutrients, such as white sugar and intoxicants. Begin to use seaweeds; these are rich in the complete spectrum of minerals.
2. Use more vegetables with smaller amounts of meat. Soups and broths add a beneficial dispersing quality to the concentrated nature of meat.
3. | | GRAINS: whole grains, cereals, grain sprouts, and flour products 20-25%* VEGETABLES: green, starchy, low-starch; seaweeds and micro-algae 5-15%* LEGUMES: beans, peas, lentils, legume sprouts, tofu, miso, etc. 5-15% * FRUITS and small amounts of NUTS and OIL-RICH SEEDS 0-10%* ANIMAL PRODUCTS: dairy, eggs, fish, fowl, and mammal meats
The ranges given above are wide enough to accommodate most individuals except those with extreme conditions. For healthy persons with a dietary history already low in meat and dairy foods, the consumption of animal products can be little or none. | | Vitamin Bg and folic acid are especially important; B6 is found abundantly in whole grains; folic acid as well as vitamin A (in the form of provitamin A) are concentrated in green vegetables. Provitamin A is also richly supplied in the deep yellow vegetables—carrots are especially helpful for hormonal regulation. Sufficient vitamin B12 is essential to menstrual cycle health. (See pages 96-102 for deficiency signs and other pertinent information on the vitamin. |
Phyllis A. Balch, CNC
See book keywords and concepts |  To avoid large fluctuations in sugar levels, eat leafy vegetables and reasonable quantities of whole grains (almost never more than two to three servings per meal) for fiber. Fresh and dried fruit, while high in fiber, are also high in sugar and should be eaten in very limited quantities or avoided altogether. Also avoid refined flours and sugars. One or two drinks with a meal temporarily paralyzes the liver's ability to convert protein into glucose and could result in lower blood sugars, but this effect is lost if simple carbohydrates (bread, pasta, and potatoes) or sweets are eaten. | | Green leafy vegetables, nuts, whole grains, and dried fruits are good sources of magnesium.
LM Avoid chocolate, soft drinks, caffeine, and highly processed foods. These substances deplete the body of magnesium, which leads to fatigue.
LM If you experience extreme fatigue after exercise, take 5 grams of creatine monohydrate on an empty stomach daily. Creatine is essential for proper muscle contraction. You should not take supplemental creatine, however, unless you have CFS and exercise regularly.
LM Try to eliminate stress to the extent possible. (See STRESS in Part Two. | | Include in your diet cold-water fish such as tuna and salmon, as well as plenty of fruits, vegetables, beans, and natural whole grains. However, you should avoid foods that contain natural salicylates, such as almonds, apples, apricots, berries, cherries, cucumbers, oranges, peppers, plums, and tomatoes.
Q Take 250 milligrams of magnesium at night and 400 to 800 international units of vitamin E daily to ease sleep-disrupting muscle cramps that can occur in adults with ADD. These supplements help to relieve cramps. |
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