NuTrIeNtS In ChIcKeN

Chicken

If there is one word that describes chicken, it is versatility. Roasted, broiled, grilled or poached, and combined with a wide range of herbs and spices, chicken makes a delicious, flavorful and nutritious meal. It is no wonder chicken is the world's primary source of animal protein and a healthy alternative to red meat. It is available to enjoy throughout the year.

Health Benefits

Chicken is rated as a very good source of protein, providing 67.6% of the daily value for protein in 4 ounces. The structure of humans and animals is built on protein. We derive our amino acids from animal and plant sources of protein, then rearrange the nitrogen to make the pattern of amino acids we require.

A Very Good Source of Protein

People who are meat eaters, but are looking for ways to reduce the amount of fat in their meals, can try eating more chicken. The leanest part of the chicken is the chicken breast, which has less than half the fat of a trimmed Choice grade T-bone steak. The fat in chicken is also less saturated than beef fat. However, eating the chicken with the skin doubles the amount of fat and saturated fat in the food. For this reason, chicken is best skinned before cooking.

Protein Protects Against Bone Loss in Older People

Studies show that some sections of the population, especially older people, have poor protein intake. But protein may be important in reducing bone loss in older people. In one study, the 70- to 90-year-old men and women with the highest protein intakes lost significantly less bone over a four-year period than those who consumed less protein. Animal protein, as well as overall protein intake, was associated with preserving bone.

With data from 615 participants in the Framingham (MA) Osteoporosis Study, researchers examined the relationship between protein intakes in 1988-1989 and changes in bone mineral density four years later. They accounted for all factors known to increase risk of bone loss.

Participants who reported the lowest daily protein intakes - roughly equivalent to half a chicken breast - had lost significantly more bone in the hip and spine four years later than those with the highest intakes - equivalent to about 9 ounces of steak and 1 cup of tuna salad. The group with the next lowest intake - equivalent to about 2 cups of cottage cheese - also lost significantly more bone than the highest protein intake group, but only at the hip.

Chicken's Cancer-Protective Nutrients

Chicken is a very good source of the cancer-protective B vitamin, niacin. Components of DNA require niacin, and a deficiency of niacin (as well as other B-complex vitamins) has been directly linked to genetic (DNA) damage. A four-ounce serving of chicken provides 72.0% of the daily value for niacin.

Chicken is also a good source of the trace mineral, selenium. Selenium is of fundamental importance to human health. It is an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems, and immune function. Accumulated evidence from prospective studies, intervention trials and studies on animal models of cancer have suggested a strong inverse correlation between selenium intake and cancer incidence. Several mechanisms have been suggested to explain the cancer-preventive activities of selenium. Selenium has been shown to induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells, and to induce their apoptosis, the self-destruct sequence the body uses to eliminate worn out or abnormal cells. In addition, selenium is incorporated at the active site of many proteins, including glutathione peroxidase, which may be the most important for cancer protection. One of the body's most powerful antioxidant enzymes, glutathione peroxidase is used in the liver to detoxify a wide range of potentially harmful molecules. When levels of glutathione peroxidase are too low, these toxic molecules are not disarmed and wreak havoc on any cells with which they come in contact, damaging their cellular DNA and promoting the development of cancer cells. Four ounces of chicken supply 40.0% of the daily value for selenium.

Protect against Alzheimer's and Age-related Cognitive Decline

Research published in the August 2004 issue of the Journal of Neurology, Neurosurgery and Psychiatry indicates regular consumption of niacin-rich foods like chicken provides protection against Alzheimer's disease and age-related cognitive decline.

Researchers from the Chicago Health and Aging Project interviewed 3,718 Chicago residents aged 65 or older about their diet, then tested their cognitive abilities over the following six years. Those getting the most niacin from foods (22 mg per day) were 70% less likely to have developed Alzheimer's disease than those consuming the least (about 13 mg daily), and their rate of age-related cognitive decline was significantly less. (August 23, 2004)

B vitamins for Energy

Chicken is not only a very good source of niacin, but is also a good source of vitamin B6. This particular mix of B-complex vitamins makes chicken a helpful food in supporting energy metabolism throughout the body, because these B vitamins are involved as cofactors that help enzymes throughout the body guide metabolic reactions.

Both of these B vitamins are important for energy production. In addition to its DNA actions, niacin is essential for the conversion of the body's proteins, fats, and carbohydrates into usable energy. Niacin helps optimize blood sugar regulation via its actions as a component of a molecule called glucose tolerance factor, which optimizes insulin activity. Vitamin B6 is essential for the body's processing of carbohydrate (sugar and starch), especially the breakdown of glycogen, the form in which sugar is stored in muscle cells and to a lesser extent in our liver. A four-ounce serving of chicken supplies 72.0% of the daily value for niacin and 32.0% of the DV for vitamin B6.

Vitamin B6 for Cardiovascular Health

In addition to its role in energy metabolism, vitamin B6 plays a pivotal role as a methyl donor in the basic cellular process of methylation, through which methyl groups are transferred from one molecule to another, resulting in the formation of a wide variety of very important active molecules. When levels of B6 are inadequate, the availability of methyl groups is also lessened. One result of the lack of methyl groups is that molecules that would normally be quickly changed into other types of molecules not only do not change, but accumulate. One such molecule, homocysteine, is so damaging to blood vessel walls that high levels are considered a significant risk factor for cardiovascular disease. As noted above, 4 ounces of chicken will supply about one-third (32.0%) of a person's daily needs for vitamin B6.

Description

Chicken is a very popular food in this country as well as throughout the world. And no wonder since it is delicious, nutritious and can be prepared a multitude of ways. From southern fried chicken to barbequed chicken to tandoori chicken to homemade chicken soup, chicken is appreciated and valued by people of all ages as well as by diverse cultural culinary traditions.

In Latin, the scientific name for chicken is Gallus domesticus.

History

The practice of raising chickens for food is ancient, with the first domestication of poultry thought to have occurred in southern Asia over 4,000 years ago. The popularity of eating chickens has fluctuated throughout history; at times, chicken has been thought of as a luxury item, while at other times, it has fallen into disregard and obscurity.

During the early history of the United States, the settlers brought chickens with them from Europe. While at first, chickens were raised by individual families for their own consumption, as the developing towns expanded and flock sizes increased, surplus chickens were sold or bartered for groceries. While the development of modern refrigeration methods and more rapid transportation in the late 19th century increased poultry production, it was not until after World War II that developments in raising poultry increased, making chickens more available, and more popular, throughout the country.

Today, the leading producers of poultry are China, the Russian Federation, the United States, Brazil, Japan and Mexico.

How to Select and Store

When purchasing whole chickens, look for ones that have a solid and plump shape with a rounded breast. Whether purchasing a whole chicken or chicken parts, the chicken should feel pliable when gently pressed, and it should not have an "off" smell. Do not buy chicken if the sell-by date on the label has already expired.

The color of the chicken's skin, white or yellow, does not have any bearing on its nutritional value. Regardless of color, the skin should be opaque and not spotted.

If purchasing frozen chicken, make sure that it is frozen solid and does not have any ice deposits or freezer burn. Additionally, avoid frozen chicken that have frozen liquid in the package as this may indicate that it has been defrosted and refrozen.

If possible, purchase chicken that has been organically raised or that is "free-range" since these methods of poultry raising are both more humane and produce chickens that are both tastier and better for your health. Organically grown chickens have been fed an organically grown diet and have been raised without the use of hormones or antibiotics. Free-range chickens are allowed access to the outdoors as opposed to being confined to the henhouse.

Chicken should be stored in the coldest section of your refrigerator. If the store packaging is intact and secure, store it this way since this will reduce the amount of handling. Yet, if the packaging is not secure, and it seems as if the chicken liquids will leak, rewrap it securely before storing. This is very important to make sure that the chicken does not contaminate other foods in the refrigerator. Refrigerated raw chicken can keep for two to three days.

To freeze chicken, remove it from its packaging, wash it and then pat it dry. Using either aluminum foil or freezer paper, wrap the chicken parts carefully so that they are as airtight as possible. Well wrapped frozen chicken can keep for about one year.

Tips for Cooking with Chicken:

Be extremely careful when handling raw chicken that it does not come in contact with other foods, especially those that will be served uncooked. Wash the cutting board, utensils and even your hands very well with hot soapy water after handling the chicken. If your recipe requires marinating, you should always do so in the refrigerator as chicken is very sensitive to heat, which can increase the chances of spoilage. When defrosting a frozen chicken, do so in the refrigerator and not at room temperature. Put the chicken on a plate to collect any liquid drippings.

Grilling meat this summer? Be sure to enjoy it with a healthy serving of Cole slaw, or lightly steamed cabbage, broccoli,brussels sprouts, kale or cauliflower. These cruciferous vegetables greatly increase our body's ability to detoxify heterocyclic amines, the carcinogenic compounds produced when meat is grilled or otherwise charbroiled.

In a study published in Carcinogenesis (Kassie F, Uhl M, et al., February 2003), researchers looked at the effects on the liver and colon of supplementing the diet of animals given a heterocyclic amine carcinogen with Brussels sprouts or red cabbage.

Brussels sprouts reduced the development of pre-cancerous cells 41-52% in the colon and 27-67% in the liver, and drastically diminished the size (85-91%) of pre-cancerous lesions in the liver.

Red cabbage moderately decreased (19-50%) the number of pre-cancerous lesions that developed in the liver and markedly reduced (41-83%) the size of those that did occur.

These highly protective effects are due to crucifers' ability to significantly increase the activity of enzymes involved in both Phase I and Phase II detoxification. Brussels sprouts' stronger protective effects are thought to be due to the fact that this cruciferous vegetable contains 2-3 times the amount of phytonutrients called glucosinolates than are found in red cabbage. Glucosinolates increase Phase II glucuronidation activity, one of the primary pathways through which toxins that are made even more dangerous by Phase I, are rendered water-soluble and ready for elimination from the body.

So, boost your body's ability to protect you from the cancer-promoting compounds formed when grilling meat or fish by enjoying these foods with a healthy serving of crucifers. Liven up your plate with the vibrant colors of Cole slaw made from red cabbage, carrots and scallions. For a bit of Indian flavor, dish up some healthy sautéed cauliflower spiced with turmeric. Or be adventurous and give Brussels sprouts a try. Tossed with virgin olive oil, balsamic vinegar, raisins and walnuts, lightly steamed Brussels sprouts may turn out to be one of your favorite vegetables.

A Few Quick Serving Ideas:

Chicken salad can be prepared numerous ways and can be served for lunch or dinner. One of our favorite recipes is to combine the chicken with fresh lemon juice, and olive oil, and mix in garden peas, leeks, almonds and raisins.

For a quick meal with an Asian flair, healthy sautee, chopped chicken breast with your favorite vegetables. Add tamari, sesame seeds, ginger, garlic and/or the seasonings of your choice.

Add pieces of diced chicken breast to white bean chili to rev up its protein and nutritional content.

Wrap cooked chicken pieces in a whole wheat tortilla, sprinkle with chopped tomatoes and onions, top with grated cheese and broil, making yourself a healthy burrito.

Safety

Federal statistics show that cases of antibiotic-resistant campylobacter are rising, and a FDA investigation concluded that the use of antiobiotics in chicken production is one significant cause. The FDA's Center for Veterinary Medicine has proposed a ban on using these drugs in poultry because of evidence that the drug's use in chicken can cause people to get sick from drug-resistant bacteria.

At issue is a family of antibiotics called fluoroquinolones. Some fluoroquinolones are sold to treat animals, but others are a leading treatment for humans who get food poisoning from campylobacter, a bacterium found mostly in chicken. Humans have used fluoroquinolones since the 1980s, but resistance didn't begin significantly increasing until veterinarians started using the drugs in the mid-1990s, according to data from the Centers for Disease Control and Prevention.

If you eat chicken, choose organic chicken, not only because of this issue but for all the reasons given above in the How to Select and Store section.

Allergic Reactions to Chicken

Although allergic reactions can occur to virtually any food, research studies on food allergy consistently report more problems with some foods than with others. Common symptoms associated with an allergic reaction to food include: chronic gastrointestinal disturbances; frequent infections, e.g. ear infections, bladder infections, bed-wetting; asthma, sinusitis; eczema, skin rash, acne, hives; bursitis, joint pain; fatigue, headache, migraine; hyperactivity, depression, insomnia.

Individuals who suspect food allergy to be an underlying factor in their health problems may want to avoid commonly allergenic foods. Chicken is one of the foods most commonly associated with allergic reactions. Other foods commonly associated with allergic reactions include: cow's milk, wheat, soy, shrimp, oranges, eggs, strawberries, tomato, spinach, peanuts, pork, corn and beef. These foods do not need to be eaten in their pure, isolated form in order to trigger an adverse reaction. For example, yogurt made from cow's milk is also a common allergenic food, even though the cow's milk has been processed and fermented in order to make the yogurt. Ice cream made from cow's milk would be an equally good example.

Chicken and Purines

Chicken contain naturally-occurring substances called purines. Purines are commonly found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purine-containing foods such as chicken.

Nutritional Profile

Chicken is a very good source of protein and niacin. It is also a good source of selenium, vitamin B6 and phosphorous.

Introduction to Food Rating System Chart

The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents; the nutrient density rating; and the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised.

Chicken breast, roasted 4.00 oz-wt 113.40 grams 223.40 calories Nutrient Amount DV (%) Nutrient Density World's Healthiest Foods Rating tryptophan 0.39 g 121.9 9.8 excellent vitamin B3 (niacin) 14.41 mg 72.0 5.8 very good protein 33.79 g 67.6 5.4 very good selenium 28.01 mcg 40.0 3.2 good vitamin B6 (pyridoxine) 0.64 mg 32.0 2.6 good phosphorus 242.68 mg 24.3 2.0 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

NuTrIeNtS In FiSh

About the nutrients in fish

Fish Nutritional Profile Energy value (calories per serving): Moderate Protein: High Fat: Low to moderate Saturated fat: Low to moderate Cholesterol: Moderate Carbohydrates: Low Fiber: None Sodium: Low (fresh fish) High (some canned or salted fish) Major vitamin contribution: Vitamin A, vitamin D Major mineral contribution: Iodine, selenium, phosphorus, potassium, iron, calcium About the Nutrients in Fish Like meat, poultry, milk, and eggs, fish are an excellent source of high-quality proteins with sufficient amount of all the essential amino acids. Most fish have less fat than most meats per serving, and the fats in fish are less saturated. For example, a 4-ounce serving of baked bluefish has 6 g fat (4.1 g saturated fat) and 86 mg cholesterol; a 4-ounce serving of lean sirloin has 9 g fat (4.7 g saturated fat), and 101 mg cholesterol. The most prominent fats in fish are omega-3 fatty acids: ecosapentaenoic acid (EPA), dicosahexanoic acid (DHA), and the essential fatty acid linolenic acid. Omega-3s, also found in human breast milk, are most abundant in fish living in cold waters (anchovy, herring, mackerel, menhaden, salmon, sardines, trout, tuna). Fish oils are one of the few natural food sources of vitamin D. Salmon also has vitamin A derived from carotenoid pigments in the plants eaten by the fish. The soft bones in some canned salmon and sardines are an excellent source of calcium. CAUTION: DO NOT EAT THE BONES IN RAW OR COOKED FISH. THE ONLY BONES CONSIDERED EDIBLE ARE THOSE IN TILE CANNED PRODUCTS. The Most Nutritious Way to Serve Fish Cooked, to kill parasites and potentially pathological microorganisms living in raw fish. Broiled, to liquify fat and eliminate the Eat-soluble environmental contaminants found in some freshwater fish. With the soft, mashed, calcium-rich bones (in canned salmon and canned sardines). Diets That May Restrict or Exclude Fish Low-purine (antigout) diet Low-sodium diet (canned, salted, or smoked fish)

MoRe NuTrIeNtS In RiCe

Rice is the staple food for two-thirds of the world's population. Rice is a wholesome and nutritious cereal grain and it has qualities, which make it ideally suited for special dietary needs.

•	Contains only 103 calories per half-cup serving of white rice and 108 calories per half-cup serving of brown rice.
•	Is cholesterol-free.
•	Is fat-free.
•	Is sodium-free.
•	Is a complex carbohydrate.
•	Is gluten-free and non-allergenic.
•	Is easy to digest.

Rice Nutrition Chart
	Brown	Regular White	Parboiled	Precooked White
	1/2 Cup Cooked (98 gms)	Enriched 1/2 Cup Cooked (79 gms)	Parboiled 1/2 Cup Cooked (88 gms)	Enriched 1/2 Cup Cooked (83 gms)
Water (%)	71.3	54.1	63.4	63.1
Food Energy	108	103	100	81
Total Carbohydrates (gms)	22.4	22.3	21.6	17.5
Dietary Fiber (gms)	1.8	0.3	0.4	0.5
Protein (gms)	2.5	2.1	2.0	1.7
Fat (gms)	0.9	0.2	0.2	0.1
Ash (gms)	0.45	0.32	0.19	0.06
Thiamin (mgs)	0.09	**0.13	**0.22	**0.5
Niacin (mgs)	1.5	**1.2	**1.2	**0.73
Iron (mgs)	0.4	**1.0	**1.0	**0.52
Riboflavin (mgs)	0.02	0.01	0.02	0.04
Vitamin E (mgs)	0.7	0.04	0.04	0.04
Folate (mcgs)	3.9	**45.8	**43.8	**33.8
Calcium (mgs)	10	8	17	7
Phosphorus (mgs)	81	34	37	12
Potassium (mgs)	42	28	32	3
Sodium (mgs)	***	***	***	***

** Values for iron, thiamin and niacin are based on minimum levels of enrichment.
*** Varies with sodium ion content of water and the addition of salt in cooking.


Carbohydrates
Both simple and complex carbohydrates are an important part of your diet. They are the fuel from which the human body derives most of its energy. At least half of the calories consumed should come from carbohydrates, especially complex carbohydrates like rice. Sugars, starch, and fiber are forms of carbohydrates.

Simple carbohydrates are sugars, which include glucose, fructose, lactose, and sucrose. Complex carbohydrates, which are actually large chains of glucose molecules, consist primarily of starches and fiber. Starch is the storage form of carbohydrates in plants; the storage form in humans is glycogen.

Rice contains a very high percentage of carbohydrates (ranging from 23.3 to 25.5 grams per 100 grams of cooked rice). As a matter of fact, 90% of the calories in rice come from carbohydrates. Rice, a complex carbohydrate food, provides more vitamins, minerals, and fiber than simple carbohydrate foods.


Dietary Fiber
Experts recommend we consume at least 25 grams of fiber every day to decrease risk of chronic diseases. Fiber-rich foods help promote proper bowel function and reduce the risk of developing intestinal disorders. One-half cup cooked white rice provides 0.3 grams of dietary fiber. One-half cup cooked brown rice provides 1.8 grams of dietary fiber.


Protein
Dietary proteins provide amino acids to build and maintain tissues, and to form enzymes, some hormones, and antibodies. Proteins function in some body regulating processes and are a source of energy.

Proteins, unique among the energy nutrients because they contain nitrogen, are composed of amino acid units that are linked in chains. Essential amino acids cannot be manufactured by the body; therefore, they must be provided by dietary protein. All of the eight amino acids must be present at the same time and in the right proportion in order for protein to be synthesized. The protein in rice is well balanced because all eight amino acids are present and in proper proportion. Therefore, rice is a unique cereal grain. The protein content of rice, while limited (ranging from 2.0 to 2.5 mg. per 1/2 cup of cooked rice), is considered one of the highest quality proteins to that provided by other cereal grains.

Biological value is a measure of protein quality, assessed by determining the extent to which a given protein supports nitrogen retention. The most perfect protein by this standard is egg protein (biological value 100); this has been designated the reference protein by the Food and Agriculture Organization of the United Nations. Rice protein has a biological value of 86. Fish fillet protein has a biological value of 75-90. Corn protein has a biological value of 40. Generally, a biological value of 70 or above indicates acceptable quality.


Fat
Rice contains only a trace of fat (ranging from 0.2 grams for 1/2 cup cooked white rice to 0.9 grams per 100 grams for 1/2 cup cooked brown rice).

Fat is the most concentrated source of food energy. In addition to providing energy, fat aids in the absorption of fat-soluble vitamins. Fatty acids are the basic chemical units in fat. All fatty acids needed by the body can be synthesized from carbohydrates, fats, or proteins, except one--linoleic acid. Linoleic acid accounts for 30% of the total amount of fatty acids in rice.

Rice is very low in fat (less than 1% of the calories come from fat), and contains no cholesterol, it is an excellent food to include in all types of diets.


Enrichment
Over 70% of the white rice is enriched. Rice naturally contains thiamin, niacin, and iron. However, during the milling process, the quantities of these nutrients are reduced. To bring the nutritional value of the milled product up to that of whole grain (brown), rice is enriched with thiamin, niacin, and iron. All enriched rice is additionally fortified with folic acid. The fortification of folic acid in all enriched grain-based products became law in January 1998. Enrichment levels of these nutrients, provide for a minimum of 2 milligrams thiamin, 13 milligrams iron, 16 milligrams niacin, and 0.7 milligrams folic acid per pound of raw rice.

The enrichment mixture is applied to rice as a coating. Therefore, it is recommended that rice not be rinsed before or after cooking and not be cooked in excessive amounts of water and then drained. The enrichment and other water soluble vitamins and minerals would be lost.



Folic Acid
Folic acid is a B-vitamin recommended to be taken by women of childbearing age as a means of reducing neural tube defects. Folic acid has been proven to help red blood cells mature and in the synthesis of RNA and DNA. The FDA recommends that adults take 400 micrograms of folic acid from a mixed and varied diet. This diet includes foods naturally rich in folic acid such as green and leafy vegetables as well as fortified grain products. One-half cup serving of enriched white rice contains 8 percent of the U.S. Daily Value (DV) for folic acid.


Thiamin
Thiamin (Vitamin B-1) functions as part of a coenzyme involved in the breakdown of glucose to yield energy. Adequate functioning of thiamin maintains healthy brain and nerve cells, healthy heart functions, a normal appetite, and a good mental outlook. Because thiamin cannot be stored in the body, thiamin-containing foods should be included in the daily diet. Including whole-grain or enriched breads and cereals is the most effective strategy for obtaining thiamin. One half-cup serving of cooked brown rice provides 6% Daily Value (DV) for thiamin. And one half-cup serving of cooked white rice provides 7% Daily Value (DV) for thiamin.


Niacin
Niacin is also required for the breakdown of glucose for energy production. Niacin is essential for healthy skin and normal functioning of the digestive and nervous systems. One half-cup serving of cooked brown rice provides 8% Daily Value (DV) for niacin. And one half-cup serving of cooked white rice provides 6% Daily Value (DV) for niacin.


Iron
Most of the iron in the human body is present in hemoglobin, a protein that consists of an iron-containing compound, heme, attached to a protein, globin. Hemoglobin carries oxygen to the tissues so that oxidation reactions can take place in the cells. Iron is also a constituent of many enzymes that are required for the breakdown of glucose and fatty acids for energy. One half-cup of cooked brown rice provides 8% of the U.S. Daily Value (DV) for iron. And one-half-cup serving of cooked white rice provides 7% Daily Value (DV) for iron.


Riboflavin
Rice contains a small amount of riboflavin (Vitamin B-2), which is metabolically essential for energy production and maintenance of skin and eye tissues. One half-cup serving of cooked brown rice provides 1% Daily Value (DV) for riboflavin.


Vitamin E
Vitamin E is a fat soluble vitamin that protects Vitamin A and essential fatty acids from oxidation in the body cells and prevents breakdown of body tissue. One half-cup serving of brown rice provides a trace of Vitamin E.


Calcium
Rice provides a trace of calcium, which helps build bones and teeth and regulates body processes.


Phosphorus
Phosphorus is very important for building bones and teeth and has a critical role in metabolism. One half-cup serving of cooked brown rice provides 8% Daily Value (DV) for phosphorus. And one half-cup serving of cooked white rice provides 3% Daily Value (DV) for phosphorus.


Potassium
Potassium is essential for synthesis of proteins, for enzyme functions within cells, and for maintenance of the body's fluid balance. One half-cup serving of cooked brown rice provides 1% Daily Value (DV) for potassium. One half-cup of cooked white rice contains a trace of potassium.


Sodium
Sodium helps maintain the fluid balance of the body and the normal function of nerves and muscles. Although sodium is needed for good health, most people consume much more than the necessary amount. Cereal grains such as rice are naturally low in sodium. In fact, white rice contains almost no sodium per half-cup serving. The sodium content of cooked rice is affected by the sodium ion content of the water used for cooking and the addition of salt during cooking or eating. Rice is an ideal food to include in sodium-restricted diets.

ThE NuTrIeNt In RiCe

With high nutrients, rice is a good source of insoluble fiber, which is also found in whole wheat, brand and nuts. Insoluble fiber reduces the risk of bowel disorders and fights constipation. Among other nutrients, rice is rich in carbohydrates, the main sources of energy, low in fat, contains some protein and plenty of B vitamins.

Nutrition Facts Serving: 100 g	White Rice	Jasmine	Brown	Glutinous
Calories, kcal	361	355	362	355
Moisture (water), g	10.2	11.9	11.2	11.7
Total Fat, g	0.8	0.7	2.4	0.6
Dietary Fibre, g	0.6	0.8	2.8	0
Calcium, mg	8	5	12	7
Phosphorus, mg	87	65	255	63
Potassium, mg	111	113	326	0
Sodium, mg	31	34	12	0
Vitamin B1, mg	0.07	0.12	0.26	0.08
Vitamin B2, mg	0.02	0.02	0.04	0.03
Niacin, g	1.8	1.5	5.5	1.8
Protein, g	6	6.1	7.4	6.3
Carbohydrates, g	82.0	81.1	77.7	81

Source: Thai Food Composition Table (1999), Institute of Nutrition, Mahidol Univesity

Nutritional Information Rice is an extremely healthy food for a number of reasons. Rice is a complex carbohydrate, which means that it contains starch and fiber. Complex carbohydrates are digested slowly, allowing the body to utilize the energy released over a longer period which is nutritionally efficient. Rice has low sodium content and contains useful quantities of potassium, the B vitamins, thiamin and niacin. An average portion of rice (50g) provide about 11% of the abut estimated average daily requirement of protein. On portion also has only 245 kcal. Those looking to reduce their fat and cholesterol intakes can turn to rice because it contain only a trace of fat and no cholesterol. Rice is also gluten free, so suitable for coeliacs, and it is easlily digested, and therefore a wonderful food for the very young and elderly. Rice is suitable for vegetarians and vegans, with brown rice in particular complementing vegetarian and vegan dishes.

BrEaKfAsT Is VeRy ImPoRtAnT

"Eat your breakfast. It's the most important meal of the day!" Why are parents always saying that?

Well, imagine you're a car. After a long night of sleeping, your fuel tank is empty. Breakfast is the fuel that gets you going so you can hit the road.

What Should You Eat?

Any breakfast is better than no breakfast, but try not to have doughnuts or pastries all the time. They're high in calories, sugar, and fat. They also don't contain the nutrients we really need. And if you have a doughnut for breakfast, you won't feel full for long.

Just like with other meals, try to eat a variety of foods, including:

* grains (breads and cereals)

* protein (meats, beans, and nuts)

* fruits and vegetables

* milk, cheese, and yogurt


Here are some breakfast ideas. First, the traditional ones:

* eggs

* French toast, waffles, or pancakes (try wheat or whole-grain varieties)

* cold cereal and milk

* hot cereal, such as oatmeal or cream of wheat (try some dried fruit or nuts on top)

* whole-grain toast, bagel, or English muffin with cheese

* yogurt with fruit or nuts

* fruit smoothie, such as a strawberry smoothie


And now some weird (but yummy) ones:

* banana dog (peanut butter, a banana, and raisins in a long whole-grain bun)

* breakfast taco (shredded cheese on a tortilla, folded in half and microwaved; top with salsa)

* country cottage cheese (apple butter mixed with cottage cheese)

* fruit and cream cheese sandwich (use strawberries or other fresh fruit)

* sandwich - grilled cheese, peanut butter and jelly, or another favorite

* leftovers (they're not just for dinner anymore!)


Skipping Breakfast

Some of us skip breakfast because we sleep too late or because we think it's a way to stay thin. But skipping breakfast doesn't help people maintain a healthy weight. In fact, someone who skips breakfast tends to eat more calories throughout the day.

If you find yourself skipping breakfast because you're too rushed, try these quick breakfasts. They're easy to grab on the way out the door or can be prepared the night before:

* single servings of whole-grain, low-sugar cereal

* yogurt

* fresh fruit

* whole-grain muffin

* trail mix of nuts, dried fruits, pretzels, crackers, and dry cereal


Need More Convincing?

Just in case you need more evidence that eating breakfast is the way to go, kids who don't eat breakfast are less able to learn at school, get less iron (an important nutrient) in their diets, and are more likely to have a higher body mass index (BMI), which is a sign they may be overweight.

On the other hand, kids who eat breakfast do better in school, are more likely to participate in physical activities, and tend to eat healthier overall. So tomorrow morning, don't run out the door on an empty stomach. Fuel up with a healthy breakfast!

HeAlThY FoOdS GaLlErY

FoOdS In ViTaMiN E

What foods provide vitamin E?

Vegetable oils, nuts, green leafy vegetables, and fortified cereals are common food sources of vitamin E.

FoOdS In ViTaMiN D

Vitamin D

What can high-vitamin D foods do for you?

• Help prevent a growing list of chronic diseases, including type 2 diabetes, heart disease, hypertension, osteoporisis, breast cancer, colon cancer, and ovarian cancer
• Help keep your bones and teeth strong and healthy
• Regulate the growth and activity of your cells
• Reduce inflammation

What events can indicate a need for more foods rich in vitamin D?

• Bone pain and/or soft bones
• Frequent bone fractures
• Bone deformities or growth retardation in children
• Lack of exposure to sunlight for any reason, including geography, use of sunscreen, or wearing of protective clothing

Concentrated food sources of vitamin D include salmon, sardines, shrimp, milk, cod, and eggs.

Sockeye salmon are an exceptionally rich source of vitamin D: a 4-ounce serving of baked or broiled sockeye salmon provides 739.37 IU of vitamin D. The same 4-ounce serving of chinook salmon, another excellent source of vitamin D, supplies 411 IU.

Why are sockeye salmon even more richly endowed with vitamin D than other salmon species? Because zooplankton constitute so much of their diet, and zooplankton-along with phytoplankton-are the key sources of vitamin D in the marine food chain. The zooplankton eaten by salmon are tiny marine animals, such as larval-stage crustaceans, while the phytoplankton eaten by salmon are small, plant-like marine organisms.

Both types of minuscule sea life create lots of vitamin D from sunlight, and zooplankton feed on phytoplankton, building up their vitamin D content to even higher levels.

Unlike most other fish and salmon species (except chum), sockeye feed largely on zooplankton through all stages of life. Chinook, on the other hand, feast on insects and sideswimmers when young, then consume a variety of fish, especially smelt and ciscoes, a type of lake herring, as they mature.

FoOdS In QuErCeTiN

Quercetin: From Prostate Cancer to Heart Disease, Benefits Abound!

Quercetin is a plant pigment (flavonoid) found in some fruits, vegetables, and teas. This supplement is 'healthy' because of where it comes from, but the jury is still out on how effective a supplement it is for treating the two things it shows most promise for... cancer and heart disease. This uncertainty simply relates to limited data rather than negative information about this plant substance.

Studies are taking place, but so far there's not enough data to make definitive conclusions. An American Journal of Clinical Nutrition study in 2002 looked at regular tea drinkers in the Netherlands and discovered lower rates of heart disease in this population. The National Institutes of Health has studied the benefits of quercetin as an antioxidant for cancer treatment and decreasing resistance to drugs.

A Mayo Clinic study points to the possibility that quercetin can help block the male hormones that cause prostate cancer. Some other rumored positive effects of quercetin supplements are:

i) Acts as a powerful antioxidant

ii) Helps lower bad cholesterol

iii) Lowers rates of heart disease with high consumption of quercetin-containing foods

iv) Improves lung function and lower rate of respiratory problems

v) Helps allergies, such as hay fever, by working as an antihistamine

vi) May help prevent heart disease and cancer

More studies need to be completed on quercetin supplements before more doctors will recommend its use.

However, the source, form, and amount of quercetin have a huge impact on whether the supplement you take is any good. You can find it in powder form and coated tablets. Like many other products in a largely unregulated supplement industry, quercetin products vary greatly in their concentration and quality.

There are other reasons to wait for more information on quercetin. People are not sure what doses are effective and safe, and we don't have information on the long-term effects of taking this supplement.


Diet heavy on foods with quercetin, including apples, raspberries, black and green tea, buckwheat, onions, red wine, red grapes, citrus fruit, cherries, broccoli, and leafy greens. These foods offer other obvious benefits as well, and the quercetin you'll consume is in a safe form.

FoOdS In RuTiN

Food Sources of Rutin
Rutin is found in buckwheat seed, fruits and fruit rinds, especially citrus fruits (orange, grapefruit, lemon, lime).

Benefits of Rutin
Rutin inhibits platelet aggregation, making the blood thinner and improve circulation.
Rutin has anti-inflammatory activity.
Rutin inhibits aldose reductase activity. Aldose reductase is an enzyme normally present in the eye and elsewhere in the body. It helps change glucose (sugar - glucose) into a sugar alcohol called sorbitol. Too much sorbitol trapped in eye and nerve cells can damage these cells, leading to retinopathy and neuropathy. Substances that prevent or slow the action of aldose reductase are being studied as a way to prevent or delay these complications of diabetes. Aldose reductase is the first enzyme in the sorbitol pathway. This pathway is responsible for the conversion of glucose to sorbitol, and of galactose to galactitol. Under conditions of hyperglycemia, sorbitol accumulation occurs. Aldose reductase inhibitors prevent the accumulation of intracellular sorbitol. Whether rutin can help reduce the rate of glaucoma is not clear.

Rutin has been evaluated in the following conditions:
Inflammatory bowel disease
Rutin has been tested in varicose veins

Rutin Research Update
Partial reversal by rutin and quercetin of impaired cardiac function in streptozotocin-induced diabetic rats.

Can J Physiol Pharmacol. 2005 Apr;83(4):343-355.
The present investigation was carried out to evaluate the effects of the cyclodextrin complexes quercetin and rutin on left ventricle dysfunction in streptozotocin-induced diabetic rats. Echocardiography and biochemical and histological studies were carried out under normal control, diabetic untreated, normal and diabetic vehicle (β-cyclodextrin, p.o.), quercetin- (100 and 300 mg/kg, p.o.), and rutin- (100 and 300 mg/kg, p.o.) treated normal and diabetic animals at varying time intervals (1 and 12 weeks). The increase in the serum triglycerides and cholesterol levels was attenuated in the cyclo dextrin complexes of rutin-treated animals significantly more than in the quercetin-treated and diabetic vehicle-treated animals. Results from the present investigation demonstrated that rutin has a cardioprotective activity, and we conclude that the observed cardioprotection with rutin may be due to its aldose reductase inhibitory activity, as the enhanced aldose reductase pathway is implicated in the development of left ventricle dysfunction by several studies.

Effect of rutin on total antioxidant status of rats exposed to cigarette smoke.

Pharmacol Rep. 2005 Jan-Feb;57(1):84-9.
Exposure to tobacco smoke impairs the antioxidant defense mechanisms. In female Wistar rats fed on regular rodent chow and supplemented with a flavonoid rutin, Trolox Equivalent Antioxidant Capacity (TEAC) was measured as an ABTS-radical cation reduction power in plasma, lungs, liver, brain and kidneys. Exposure to smoke reduced the TEAC values in the liver, brain and kidneys and enhanced antioxidant potential in lungs in comparison to control animals. In plasma no change of TEAC value was observed. Supplementation with rutin increased antioxidant status of plasma, but TEAC was reduced in kidneys, brain and liver of smoke-exposed animals when compared to the matched controls. In lung no change in TEAC was found. The results suggest a complex pattern of influence of tobacco smoke on blood and tissue antioxidant mechanisms. The enrichment of diet with non-nutrient antioxidant rutin did not result in direct improvement of tissue TEAC with the exception of blood plasma.

Modulation of aberrant crypt foci and apoptosis by dietary herbal supplements (quercetin, curcumin, silymarin, ginseng and rutin).

Carcinogenesis. 2005 Apr 14;
Diets rich in bioactive phytochemicals are associated with reduced risk of certain cancers, notably, colon cancer. Herbal supplements have not been directly tested as sources of bioactive cancer preventives. Hence, this study compares the ability of four herbal flavonoids (quercetin, curcumin, rutin, and silymarin) and one whole herb mixture (ginseng powder) to suppress aberrant crypt foci in an azoxymethane-induced rat colon cancer model. Taken together, the results of this study suggest that these herbal supplements may exert significant and potentially beneficial effects on decreasing the amount of precancerous lesions and inducing apoptosis in the large intestine.

Dietary rutin, but not its aglycone quercetin, ameliorates dextran sulfate sodium-induced experimental colitis in mice: attenuation of pro-inflammatory gene expression.

Biochem Pharmacol. 2005 Feb 1;69(3):395-406.
Oxidative stress has been shown to play a pivotal role in the onset of inflammatory bowel disease and carcinogenesis. We evaluated the effects of two dietary anti-oxidants, rutin and its aglycone quercetin, on dextran sulfate sodium (DSS)-induced experimental colitis in mice. Female ICR mice were fed a diet containing 0.1% rutin or 0.1% quercetin for 2 weeks, and given 5% DSS in drinking water during the second week to induce colitis. Our results suggest that rutin may be useful for the prevention and treatment of inflammatory bowel disease and colorectal carcinogenesis via attenuation of pro-inflammatory cytokine production.

[Inhibitory effect of quercetin, rutin and puerarin on HDL oxidation induced by Cu2+]
Sichuan Da Xue Xue Bao Yi Xue Ban. 2004 Nov;35(6):836-8.

OBJECTIVE: To evaluate the inhibitory effect of quercetin, rutin and puerarin on the HDL oxidation induced by Cu2+ and to investigate their action on the prevention and cure of atherosclerosis. METHODS: The serum HDL of healthy human was isolated by the one step density gradient ultracentrifugation. The HDL oxidation was induced by Cu2+ in vitro for different time, quercetin and rutin at 5 micromol/L were added ahead, respectively. CONCLUSION: The above findings suggested that quercetin and rutin inhibit oxidation of HDL significantly, but puerarin has less antioxidative function.

[Effect of hesperidin and rutin on oxidative modification of high density lipoprotein in vitro]

Zhong Xi Yi Jie He Xue Bao. 2004 Mar;2(2):115-6, 119.
OBJECTIVE: To study the effect of hesperidin and rutin on oxidative modification of high density lipoprotein (HDL) in vitro. METHODS: HDL was isolated from healthy human plasma by sequential ultracentrifugation, and was oxidized by copper ions.The inhibitory effects of hesperidin and rutin on HDL oxidative modification were valued by the formation of malondialdehyde (MDA). RESULTS: Hesperidin and rutin significantly inhibited copper-induced oxidation of HDL in a dose-dependent manner. CONCLUSION: Both hesperidin and rutin can prevent HDL from copper-induced oxidative modification in vitro. This result suggests that they might have antiatherogenic effect.

Mechanisms involved in the antiplatelet activity of rutin, a glycoside of the flavonol quercetin, in human platelets.
J Agric Food Chem. 2004 Jul 14;52(14):4414-8.

The aim of this study was to systematically examine the inhibitory mechanisms of rutin, a well-known flavonoid in platelet aggregation. In this study, rutin concentration-dependently inhibited platelet aggregation in human platelets stimulated by agonists (i.e., collagen). Rutin did not significantly interfere with the binding of FITC-triflavin to the glycoprotein IIb/IIIa complex in human platelets. Rutin markedly inhibited intracellular Ca(2+) mobilization and thromboxane A(2) formation in human platelets stimulated by collagen. Rapid phosphorylation of a platelet protein of M(r) 47000 (P47), a marker of protein kinase C activation, was triggered by collagen (1 microg/mL). This phosphorylation was markedly inhibited by rutin. On the other hand, rutin did not significantly increase the formations of cyclic AMP and nitric oxide/cyclic GMP in platelets. In conclusion, these results indicate that the antiplatelet activity of rutin may involve the following pathways: rutin inhibited the activation of phospholipase C, followed by inhibition of protein kinase C activity and thromboxane A(2) formation, thereby leading to inhibition of the phosphorylation of P47 and intracellular Ca(2+) mobilization, finally resulting in inhibition of platelet aggregation.

The modulating effects of quercetin and rutin on the mitomycin C induced DNA damage.
Toxicol Lett. 2004 Jun 15;151(1):143-9.

The present study was carried out to investigate the modulating effects of the two flavonoids quercetin and rutin on the mutagenic anticancer drug mitomycin C by single cell gel electrophoresis (Comet assay) in human lymphocytes. Lymphocytes were incubated with different concentrations of quercetin and rutin, with or without mitomycin C, and DNA damage was evaluated. Concentrations of 0.03, 0.15, 0.3, 0.6, 1.5 and 3mM quercetin significantly reduced the DNA strand breakage induced by mitomycin C (P<0.001)>

Synergistic inhibition of low-density lipoprotein oxidation by rutin, gamma-terpinene, and ascorbic acid.
Phytomedicine. 2004 Feb;11(2-3):105-13.

Low-density lipoprotein (LDL) oxidation may play a significant role in atherogenesis. Flavonoids are well-known for their excellent antioxidative capacity in various model systems, therefore we examined the behaviour of rutin, a quercetin-3-rutinosid, in the copper-mediated LDL oxidation. Rutin alone has been shown to protect LDL against oxidation. Furthermore we investigated the combination of rutin with a hydrophilic (ascorbate) and a lipophilic antioxidant (gamma-terpinene) in copper-mediated LDL oxidation. In both cases we found a synergistic effect on lag phase prolongation. To elucidate whether this effect mainly depends on the copper chelating ability of rutin we examined its reaction in more detail. Although inhibiting the oxidation of alpha-linolenic acid in the "rose bengal system" no direct influence of a copper-rutin-complex was determined. We conclude that a redox active copper-rutin-complex is still able to initiate the LDL oxidation but may prevent copper from a reaction at the binding sites of apoB-100. The synergistic effect in preventing LDL oxidation is due to this trapping of copper in a complex in the case of ascorbate. The synergistic action of rutin and gamma-terpinene can be explained by different distribution of rutin and gamma-terpinene in, and around the LDL-particle, respectively.

Bioavailability and efficiency of rutin as an antioxidant: a human supplementation study.
Eur J Clin Nutr. 2000 Oct;54(10):774-82.

To determine the potential antioxidant effect of rutin (quercetin-3-O-beta-rutinoside) supplementation. A 6-week randomized single-blind placebo controlled trial was conducted; 500 mg rutin supplement was compared to an equivalent amount of glucose placebo. In addition, a pharmacokinetic study was carried out. SETTING: The Rowett Research Institute, Aberdeen, UK. SUBJECTS: Eighteen healthy non-obese female volunteers in the age range 18-48 y. MAIN OUTCOME MEASURES: Plasma flavonoids, ascorbic acid, tocopherols and carotenoids, plasma antioxidant capacity, lymphocyte DNA damage, blood chemistry and haematology, liver function tests, urinary malondialdehyde, 8-hydroxy-2-deoxyguanosine and 8-iso-prostaglandin F2alpha. RESULTS: Eighteen volunteers completed the trial. Rutin supplementation did not induce any adverse changes in blood chemistry or indices of liver function. Plasma flavonoids were significantly elevated in the rutin-supplemented group. Endogenous oxidation of pyrimidines was significantly decreased in both rutin- and placebo-treated volunteers. There was no significant change in the level of urinary 8-hydroxy-2'-deoxyguanosine or urinary malondialdehyde in either group. A linear correlation was observed between urinary malondialdehyde and urinary 8-iso-prostaglandin F2alpha. CONCLUSION: Six weeks' rutin supplementation significantly elevated the levels of three plasma flavonoids (quercetin. kaempferol and isorhamnetin) but there was no significant change in plasma antioxidant status. The decrease in the level of endogenous base oxidation in lymphocyte DNA seen in both the placebo- and rutin-supplemented subjects may reflect seasonal changes in other dietary antioxidants.

Protective effects of N-acetylcysteine and rutin on the lipid peroxidation of the lung epithelium during the adult respiratory distress syndrome.

Shock. 2000 Jan;13(1):14-8.
This study investigates the effects of N-acetylcysteine (NAC) and rutin on the lung oxidative burden of patients with early adult respiratory distress syndrome (ARDS). The protection was evaluated by measuring expired ethane and malondialdehyde (MDA), and oxidized (GSSG) and reduced glutathione (GSH) in the epithelial lining fluid of 36 patients who developed ARDS less than 24 hours before enrollment in the study. The patients were randomly assigned to 3 groups, receiving 250 mL 5% dextrose in water (group 1), NAC 50 mg/kg body weight in 5% dextrose (group 2), and NAC 50 mg/kg + rutin 5 mg/kg in 5% dextrose (group 3). Ethane and MDA concentrations were significantly reduced in the treatment groups after day 6. GSH was 30% increased in the treatment groups. No significant variations were observed in the control group until day 9. The trial confirms that NAC and rutin are efficient in protecting the lungs of patients with ARDS.

Rutin Questions
Q. I suffer from abnormaly high pressure in my eyes. At this point, the nerves are not damaged but I am at risk. I understand that Rutin in very good to lower the eye pressure. Is that true?
A. We have not come across any human trials regarding the use of rutin for glaucoma or high pressure in the eye.

Q. Recently I have been exposed for a very long time to a (possible) carcinogen. This is why I have been looking for a long time for an effective
chemopreventive agent. This is why I use Rutin 500 mg a day from Solvay. Recently I have discovered that the supplement might not contain 500 mg of pure Rutin, but actually partially quercetin and partially rutin, because when I soluate the supplement in water I get some green (unsoluable) residue
that looks like pure quercetin. But some of it is soluable. Recently I have changed my dose into 1000 mg a day, worried that 500 mg might not be enough for me, but I am also worried if this dosage may also pose a health risk, such as causing bleeding (GI bleeding for example). Do you think that using Rutin might pose a dangerous health risk?
A. There is no human research with using rutin by itself or with quercetin for prolonged periods, so we don't know. We prefer people take breaks and also there are many other options you and your doctor can read on the cancer web page.

Q. Can 5-htp be taken the same day as a rutin supplement?
A. Probably, we don't see any major interaction when dosages are kept low.

FoOdS In HeSpErIdIn

Hesperidin: Best Bet Food Sources-- NutriBiotic's Grapefruit Seed Extract. Note: Hesperidin is in the bioflavonoid family and is thought to stimulate the immune system and fight yeast infections.

FoOdS In BiOfLaVoNoIdS

Not so long ago vitamins and minerals were the big deal. Now, we have phytochemicals, antioxidants, and the latest…bioflavonoids.

What are they?
Bioflavonoids are a class of chemical compounds found in plants that are very important in maintaining health. Generally, they work like antioxidants by scavenging for free radicals in the body. Free radicals are not leftover hippies, but are byproducts of the body’s metabolism, or are present in environmental pollutants like smog, cigarette smoke, or pesticides. Free radicals impact health in two ways. First, they cause oxidation of LDLs in the arteries. When LDLs are oxidized they start to form plaque, which clogs the arteries and leads to heart disease. Second, free radicals can act as cancer promoters by allowing certain enzymes to interact with pollutants and become carcinogenic. Quenching the free radicals prevents this from happening. Bioflavonoids can also act as cancer suppressors once the cancer has already formed.

What else do the bioflavonoids do?
These compounds work with vitamin C to promote cellular integrity. Skin health is especially impacted by adequate amounts of vitamin C and bioflavonoid availability. They also stimulate the immune system, reduce allergic response, and protect against bacteria and viruses.

What foods contain bioflavonoids?
Bioflavonoids are present in many of our favorite foods. Fruits and vegetables are the main sources for them, and many studies now show the connection between intake and reduction of risk of heart disease and cancer. This is an old, old, message, but still a true one. We need fruits and vegetables for good health. Supplements are an attractive way to substitute for the inconvenience of eating a balanced diet, but we still don’t know exactly how Mother Nature devised her plan of providing what we need in the foods available to us. We should eat these good foods because there is so much we don’t know yet about nutrition. In people with deficiencies, supplements make sense, but here in the United States deficiencies are rare.
Since it is important to get all the different bioflavonoids in our diet for optimum health, we need to vary our diets. As you can see from the following table, bioflavonoids can be divided into five subclassifications. Each subclass contains different foods that offer protection, so it is important to eat as varied a diet as possible. Sometimes it is easier to get into a rut of eating the same foods over and over, but a little careful planning can add variety and interest as well as increase the likelihood of getting all the nutrients we need.

Bioflavonoids
Food Sources
Anthocyanidins
Berries, cherries, grapes, fruit skins, and true fruit juices
Catechins
True teas (not herbal teas)
Flavanones
Citrus
Flavones
Grains, celery, parsley and other herbs
Flavonols
Grapefruit, oranges, apple skin, berries, onions, endive, radishes, tomatoes, leeks, broccoli, and red wine

Broccoli is known for its nutritional value, and I love tomatoes in any form Cherry tomatoes that taste delicious are available all year round, and during the winter plum tomatoes are good in salads and sliced onto sandwiches. Blueberries and grapes are also high on my list for satisfaction and health. If you like tea, but prefer coffee in the morning, why not switch to one cup of each to add more tea to your life? Perhaps you already know it is important to eat a serving of a citrus fruit every day. Add onions and garlic to increase these important bioflavonoids. Experiment with the wonderful types of lettuce available. I like romaine, and green and red leafy lettuce for salads. You get the idea.

Eating more of these brightly colored fruits and vegetables gives us an advantage in fighting the onset of heart disease, cancer and several other ailments. Given the prevalence of these diseases, we need all the help we can get.

FoOdS In ViTaMiN C(AsCoRbIc AcId)

Vitamins are compounds that you must have for growth and health. They are needed in small amounts only and are usually available in the foods that you eat. Ascorbic (a-SKOR-bik) acid, also known as vitamin C, is necessary for wound healing. It is needed for many functions in the body, including helping the body use carbohydrates, fats, and protein. Vitamin C also strengthens blood vessel walls.

Lack of vitamin C can lead to a condition called scurvy, which causes muscle weakness, swollen and bleeding gums, loss of teeth, and bleeding under the skin, as well as tiredness and depression. Wounds also do not heal easily. Your health care professional may treat scurvy by prescribing vitamin C for you.

Some conditions may increase your need for vitamin C. These include:

• AIDS (acquired immune deficiency syndrome)

• Alcoholism

• Burns

• Cancer

• Diarrhea (prolonged)

• Fever (prolonged)

• Infection (prolonged)

• Intestinal diseases

• Overactive thyroid (hyperthyroidism)

• Stomach ulcer

• Stress (continuing)

• Surgical removal of stomach

• Tuberculosis

• 
  

Also, the following groups of people may have a deficiency of vitamin C:

• Infants receiving unfortified formulas

• Smokers

• Patients using an artificial kidney (on hemodialysis)

• Patients who undergo surgery

• Individuals who are exposed to long periods of cold temperatures

• 
  

Increased need for vitamin C should be determined by your health care professional.

Vitamin C may be used for other conditions as determined by your health care professional.

Claims that vitamin C is effective for preventing senility and the common cold, and for treating asthma, some mental problems, cancer, hardening of the arteries, allergies, eye ulcers, blood clots, gum disease, and pressure sores have not been proven. Although vitamin C is being used to reduce the risk of cardiovascular disease and certain types of cancer, there is not enough information to show that these uses are effective.

Injectable vitamin C is given by or under the supervision of a health care professional. Other forms of vitamin C are available without a prescription.

Vitamin C is available in the following dosage forms:

Oral

• Extended-release capsules (U.S.)

• Oral solution (U.S.)

• Syrup (U.S.)

• Tablets (U.S. and Canada)

• Chewable tablets (U.S. and Canada)

• Effervescent tablets (U.S.)

• Extended-release tablets (U.S. and Canada)

Parenteral

• Injection (U.S.)

• 
  

For good health, it is important that you eat a balanced and varied diet. Follow carefully any diet program your health care professional may recommend. For your specific dietary vitamin and/or mineral needs, ask your health care professional for a list of appropriate foods. If you think that you are not getting enough vitamins and/or minerals in your diet, you may choose to take a dietary supplement.

Vitamin C is found in various foods, including citrus fruits (oranges, lemons, grapefruit), green vegetables (peppers, broccoli, cabbage), tomatoes, and potatoes. It is best to eat fresh fruits and vegetables whenever possible since they contain the most vitamins. Food processing may destroy some of the vitamins. For example, exposure to air, drying, salting, or cooking (especially in copper pots), mincing of fresh vegetables, or mashing potatoes may reduce the amount of vitamin C in foods. Freezing does not usually cause loss of vitamin C unless foods are stored for a very long time.

Vitamins alone will not take the place of a good diet and will not provide energy. Your body also needs other substances found in food such as protein, minerals, carbohydrates, and fat. Vitamins themselves often cannot work without the presence of other foods.

The daily amount of vitamin C needed is defined in several different ways.

FoOdS In PABA(PaRa AmInO BeNzOiC AcId)

PABA is classified as a micronutrient and an antioxidant. The nutrient basically mops up free radicals otherwise known as “loose electrons” that cause cellular damage that is mentioned in the theories of aging. PABA helps the body form erythrocytes (red blood cells). Red blood cells carry oxygen throughout the body.

PABA also helps to improve the body’s use of protein, and helps to make folic acid. The nutrient breaks down protein and maintains intestinal flora. The nutrient is best used with vitamin C and the group B vitamins, as well as folic acid.

PABA can be found in such foods as liver, molasses, whole grains, mushrooms and spinach. It is also sometimes made by intestinal bacteria. A diet that includes these things will normally prevent a deficiency.

Benefits of PABA

There are some benefits to taking PABA. The nutrient may reduce fatigue and limit the effects of depression. It may also help in the reduction of the inflammatory effects of Osteoarthritis. PABA could reduce the onset of wrinkles as we age and smooth out the skin. The nutrient may restore the original hair color to some who have gone gray. It is possible that supplementation with PABA may actually correct a deficiency. It also helps with hair growth and improves the pigmentation (color or lack of color) in the skin.

PABA Deficiency

There is a possibility one could experience a deficiency in PABA. Some signs of a deficiency maybe depression, fatigue, irritability, nervousness, and constipation. It could also be indicated by weeping eczema and/or patchy skin.

Research is a bit contradictory at the moment because some reports state that PABA has no known toxicity problems, where as others report some issues. Sunscreens that have a SPF over 8 may reduce the body’s ability to make Vitamin D. Signs of toxicity include skin rashes, nausea, and vomiting. Excessive levels could lead to liver damage.

Many people take paba as part of their nutritional plan, however, we suggest that you take paba as a more comprehensive formula rather than as a stand alone supplement product.

Just because a nutrient is supposed to be good for you, it does not mean it will have an therapeutic benefits if taking alone. Many nutrients need other nutrients to work to their true potential.

FoOdS In ChOlInE

Which foods contain choline?

Choline is a compound that is an essential part of the human diet. Without it, no cell in the human body could function normally; it is involved in the metabolism and transport of fats from the liver. It is usually found in a c hemical called phosphatidylcholine, which makes up about 25 to 35 per cent of lecithin, commonly used as an emulsifier in foods.

It is also present as a natural compound in a number of foods, particularly eggs, fish, legumes (soybeans), grains (wheat), nuts (peanuts), organ meats, lean meat, and vegetables, as well as in human breast milk. Choline supplements are available in lecithin capsules, granules and tablets.

FoOdS In InOsItOl

Inositol

Inositol is a substance found as a primary component in vitamin B-complex and is used by the body's cell membranes. Inositol is a facilitator of nerve transmission and assists in transporting fats within the body. Inositol is chemically different than inositol hexaniacinate, a form of vitamin B3. Suggested Benefits of Inositol While no conclusive data is available to support the suggested health and medicinal benefits of inositol, it has been used in connection with a number of conditions including anxiety, depression, and obsessive-compulsive disorder. Foods containing Inositol Foods containing substantial amounts of inositol include nuts, beans, wheat and wheat bran, cantaloupe, and oranges. Most supplemental inositol is sold in the form of phytate. Dosage and Administration While most people do not need to take supplemental inositol, doctors sometimes suggest 500 mg twice per day in connection with depression, anxiety, and obsessive-compulsive disorder. While no recommended dosages are available, 12 to 18 grams per day appeared to be effective in double-blind trials.

FoOdS In FoLiC AcId

What is folic acid?
Why should women take folic acid?
How can women get folic acid?
How much folic acid should you take?

What is folic acid?

Folic acid is a B vitamin. Folic acid helps the body make healthy new cells.

Why should women take folic acid?

All women need folic acid. When a woman has enough folic acid before and during pregnancy, it can help prevent major birth defects of her baby’s brain or spine.

Be sure to get enough folic acid every day. Start before you are pregnant. Folic acid is needed during the first few weeks, often before a woman knows she is pregnant. And half of all pregnancies in the U.S. are not planned. That is why it’s so important to start taking folic acid each day, even when you are not planning to get pregnant.

Folic acid might also have other benefits for men and women of any age. Some studies show that folic acid might help prevent heart disease, stroke, some cancers, and possibly Alzheimer’s disease.

How can women get folic acid?

All women should aim to get at least 400 micrograms (400 mcg) of folic acid each day. There are a few easy ways she can do this.

• Take a daily vitamin that has folic acid in it. Most multivitamins sold in the U.S. have enough. Check the label on the vitamin to be sure. It should say “400 mcg” or “100%” next to folic acid. Some labels might use the word “folate” for folic acid. Or you can take a vitamin pill that only has folic acid in it. You can find both of these types at your local grocery, drug store, or discount store.

• Another way to get enough folic acid is to eat a serving of breakfast cereal that contains 100% of the daily value (DV) for folic acid each day. Check the label on the box to be sure it has enough.

Vitamin Label Check the label to be sure you are getting enough.
Find folic acid. Choose a vitamin that says “400mcg” or “100%” next to folic acid.

Eat a healthy diet that contains lots of fruits and vegetables and other foods that have folic acid (or folate) in them or added to them. Below are foods you can eat to get folic acid (or folate).

broccoli	asparagus	bananas	oranges	peas
nuts	spaghetti	bread	cereal	flour

Food Label
Look at the package and the food label to see if the foods have folic acid in them. Find foods that say they have folic acid. The label will tell you how much folic acid is in it. Sometimes, the label will say folate instead of folic acid. It is the same thing.
Find folic acid (folate). Read across to see how much folic acid is in your food.

How much folic acid should you take?

Read the descriptions below to see how much folic acid you should take. Check off the one that applies to you.

	You are able to get pregnant. Take 400 mcg of folic acid every day.
	You are pregnant. Take 600mcg of folic acid every day.
	You are breastfeeding. Take 500mcg of folic acid every day.
	You had a baby with spina bifida or anencephaly and want to get pregnant again. Talk with your doctor, and ask for a prescription for a higher dose of folic acid. You should take 4,000 micrograms (4,000 mcg) starting at least one to three months before getting pregnant and during the first 3 months of pregnancy. That’s 10 times the normal amount! But don’t try to get the larger amount by taking more than one multivitamin or prenatal vitamin a day. You could get too much of another vitamin that could harm you or your baby.
	You had a baby with spina bifida or anencephaly. You are not planning to have another baby. Take 400 mcg of folic acid every day.