Friday, December 7, 2007

A Healthy Body

Look at your health; and if you have it, praise God, and value it next to a good conscience; for health is the second blessing that we mortals are capable of; a blessing that money cannot buy.-----Isaak Walton

Health is a gift. It is precious. No amount of money can replace a strong, healthy body that functions at its optimum. We are constantly in awe of the body's miraculous ability to strive for balance: how it sends out signals in order to obtain the vital nutrients it needs and warning signs when things are out of kilter.

In the past 10 years we have become increasingly aware of the importance of food - not only as a source of fuel and energy, but also as a means to good health and excellent immunity.

i

If you are like us, you will also become fascinated with what foods are, how they work n the body and what effects they have. Growing up in a country like New Zealand has been a huge privilege. It is a sanctuary in so many respects. A country like this has a great emphasis on clean, green living and leading an active, outdoor lifestyle. Yet, despite this, as a nation we are less physical and more overweight than we ever have been, according to health reports.

Diet Start

However, when you undertake to find out which foods you should eat in your diet or which form of exercise you should do, you may find that it is often difficult to know what is best. We are constantly bombarded with the latest health findings, new ways to do things or the best things to take. But how do you know what to believe when it comes to advertising? How can you decipher what is hype and what is reality? The truth is it's incredibly difficult. And the only way you will ever really know what is best for you and your family is to investigate it for yourself.

Wouldn't it be great if 'health and nutrition' was a standard subject in schools? If children grasped the fundamentals of health, knew what different foods offer and understood the importance of moving and staying fit, what a powerful tool they would have for life.

Although we are not professional nutritionists, over the years we have begun our own, more serious investigations, studying lots of literature as well as speaking with many qualified consultants, doctors and health practitioners. Our conclusion is that the topics of nutrition and exercise are not black and white. The body is far too complex and intricate for questions to ever have a standard answer — everyone is different and every one of you will be affected by foods and exercise in a different way.

Rather than following some strict regime or plan, we believe that it is more important to understand the basic fundamentals of healthy living. Therefore, when it comes to giving you insights or advice in this book, we have tried to steer away from the hype and give you helpful information about health, which enables you to make better and more informed decisions. As you become more educated, you can make up your own mind and incorporate new habits into your lifestyle.

Regardless of how many new concepts, varied diets or popular fads appear, it seems there are some basic principles that have provided the mainstay for decades. Generally speaking, most nutrition and health experts agree that we should:

  1. increase our intake of complex carbohydrates (see page 89);
  2. choose wholegrain breads and cereals over refined processed ones;
  3. reduce fat intake (an emphasis on less saturated and trans fats (see page 97); reduce our sugar intake;
  4. moderate our salt intake;
  5. drink plenty of clean water;
  6. supplement wisely (see page 115);
  7. exercise regularly (see page 126);
  8. include exercise that raises our heart rate for at least 20 minutes at least three times a week; include weight-bearing and strength-enhancing exercise at least three times a week; rejuvenate our mental and physical health with good sleep.

When we look at the list, taking care of ourselves does not seem too complicated. How is it, then, that people don't have the time. Ready-made, pre-packed, frozen or takeaway foods are a quick option that get rid of the hunger pangs, but do not take into account what real nutrition is all about. We are told that convenience foods are not good for us, so why do we keep buying them and sustaining the demand? Because it's, well, convenient!

In the same way, exercise is a chore for many people, not a pleasurable part of self-care. Some may prefer to stay in bed an extra hour rather than get up and be active, or to drive straight home after work rather than take the detour past the gym or the swimming pool. How can people be encouraged to change their habits and lifestyle to include regular exercise, and most of all to do it with pleasure?

Knowledge is a powerful thing - it can change your life. Science is continually evolving, and as our diet evolves, so does all the information associated with it. The information we offer in this chapter will enable you to make more informed and educated choices that will affect your life every day, and your health in the future.

Sunday, December 2, 2007

Alcohol Consumption After Exercise

Many people advise against the consumption of alcohol and caffeine containing beverages when fluid replacement is desired because they have been shown, at least in some circumstances, to act as diuretics. However, it is obvious that many people enjoy consuming these types of beverages in many circumstances.

We therefore undertook a study to investigate the effect of consuming alcohol after exercise in the heat sufficient to induce dehydration equivalent to 2.01 (0.06)% of body mass. Over a 60 minute period beginning 30 minutes after the end of exercise, subjects consumed a volume equivalent to 150% of their mass loss of drinks containing 0, l, 2 or 4% alcohol; the drink composition was identical in all other respects.

Diet Start

The volume of urine produced and excreted for the 6 hours after drink ingestion was measured and was found to be related to the quantity of alcohol consumed, with a larger volume the more alcohol that was consumed (table 14.3). However, despite the definite tendency for the urinary output to increase with increasing alcohol, only with the 4% beverage did the increased value approach significance.

The calculated decrease in plasma volume with dehydration was about 7.6% across all trials. With rehydration the plasma volume increased, but the rate of increase seemed to be related to the quantity of alcohol consumed; at the end of the study period, the mean (SD) increase in plasma

Volume of drink consumed and fraction of fluid retained 6 hours after ingestion of drink of various alcoholic strengths (0, 1, 2, or 4%). Values are mean (SD)

Measure

0%


1%


2%


4%


Drink volume (ml)

Fraction of fluid retained (%)

2178

59.3

(191)

(15.7)

2240

53.1

(147)

(11.0)

2275

50.0

(154)

(16.2)

2155

40.7

(125)

(13.7)

volume relative to the dehydrated value was 8.l (3.2)% with 0% alcohol, 7.4 (2.7)% with l%, 6.0 (3.4)% with 2%, and 5.3 (3.4)% with 4%.

Saturday, December 1, 2007

Drinking Water for Health

We know that walking by the water or jumping into the sea makes us feel good. We know that water is the most refreshing drink when we are thirsty and that it is the one thing we want when we have overindulged or have been drinking alcohol! It feels good to stand under gentle rain and feel the drops on our face and skin. Some cultures celebrate the arrival of rain, knowing how precious it is for survival. And we know our children are fascinated by water as they love to play in it, watch it move and feel it on their bodies.

We all want to be connected to water in some way. Throughout history, water has been revered as sacred. It is magical, mysterious and powerful. And it is absolutely essential for life. While you could survive without food for weeks, you cannot survive long without water.

A large majority of your body (about 70 per cent) is made up of water. You need water to carry waste products around and out of your body. It is used as a medium in many processes like digestion and absorption. Water helps dissolve nutrients so they can pass into the bloodstream via the intestinal walls. It also helps lubricate your body as well as regulate your body temperature with perspiration, cooling the body as sweat evaporates on the skin.

Diet Start

1. Balancing your fluid levels

One of the most intricate balancing acts your body achieves is balancing your fluid levels. Too little water and your cells dehydrate, too much water will burst the cell walls and destroy them. In maintaining a healthy fluid equilibrium a group of substances called electrolytes play a vital role. Electrolytes are mineral compounds consisting of sodium, potassium and chloride that dissolve into electrically charged particles called ions. These ions create electrical impulses that allow cells to communicate with one another. This enables you to carry on everyday functions like thinking, seeing and moving.

If your body is not getting enough water, it will let you know swiftly. Thirst and less frequent visits to the toilet are the first signs of dehydration. If you don't drink enough water you can harm your body and brain. Body functions and processes may not occur as efficiently, causing stress, physical ailments and even depression. Because your body continually loses water through everyday processes, you need to constantly replenish it. You can get water from many foods, particularly fruits and vegetables.

2. Drinking water for health

Here are some tips for increasing your water intake and improving your health:

1. Start the day with a glass of water, or squeeze the juice of a lemon, grapefruit or orange into a cup of hot water. Add a small teaspoon of honey if you wish. Nutritionists recommend drinking eight glasses of water a day. We say aim for at least four 250 ml glasses and increase your fruit and vegetable intake. If you do manage eight, well done.

2. Listen to your body. If you feel dizzy, have a headache or are fatigued, try reaching for a glass of water before taking conventional drugs.

3. Drink a glass of water half an hour prior to a meal rather than during it. This will aid digestion and not dilute digestive juices.

4. Drink a glass of water if feeling stressed. This will help balance body fluids and can calm you down.

(Coffee and tea are not considered sources of water. They contain caffeine, a chemical stimulant, which puts unnecessary stress on the body. Replace with herbal teas or green tea, which is low in caffeine and high in antioxidants.)

3. Not enough water

There are certain times when your body needs more water — such as when you are sick and have a high fever, when you are suffering vomiting or diarrhoea, or when you are perspiring lots due to hot weather or physical exertion, and also if you have high blood pressure.

4. Quality of water

It is not only the amount of water you drink, but also the quality of water that is important. Most city water goes through treatments before arriving in your kitchen tap. Their goal is to eliminate potentially harmful bacteria and parasites. However, the water may still contain unhealthy elements. Problems can stem from waste dumping, which then leaches into the water supplies. Pesticides, fertilisers and other chemicals used on the soils can also find their way into your tap water. Continual exposure to even tiny amounts of these toxins can produce adverse reactions. Some common effects are irritation and skin conditions, but there can also be rather subtle effects on the metabolic reactions within your body associated with growth and immunity.

Boiling water, water filters and distillers all help eliminate toxins and bacteria. It is essential that you check with the manufacturer how good the filter is and what it can do before investing money in one. We highly recommend using a good-quality water filter if you are concerned about the quality of your local water.

Top tips for healthy eating

The best and most balanced diet is one that suits you and your life, and includes important health and nutritional factors. There are no quick fixes or shortcuts to good health. It is a lifestyle choice, not a programme for a designated number of days or weeks. And it is about attitude: you must want to have good nutrition. You must want to eat healthily.

Taking care of your body is not about feeling guilty or disappointed when goals are not reached. Instead, commit to eating right, for most of the time, for all of your life. Being able to eat healthfully is one of life's gifts, which is sadly not available to everyone worldwide. We need to take better care of the privilege.

1. Use the word 'diet' sparingly!

The word 'diet' should not refer to weight loss but to eating for good health. Most people associate weight-loss diets with missing out or deprivation. These diets can and do work for many people, but more often than not they are counterproductive. Often, once you have finished your diet or reached your goal weight, you gradually put weight back on. A good health diet is a lifestyle choice. Healthy eating promotes energy, vitality and vibrancy.

2. Do not focus on losing weight or clothing size

Rather than focus on getting rid of something, why not try focusing on gaining something? Perhaps a good thing to say would be, 'I aim to feel healthy and fit within the next three months: or 'I will be able to complete that 10 km fun run in September: You can still adopt healthy eating habits regardless of your size or weight. Optimum, holistic wellness is a better focus.

3. Eat foods close to their natural form

Eat plenty of fresh fruits, vegetables and whole-grain foods. The more a food is refined and processed the more essential vitamins, minerals and nutrients are lost. Many of these foods only fulfil hunger needs and do not take into account nutritional needs. Take a typical fast food like hot fries, for example. The main ingredient is potato, but unfortunately you will often find a multitude of additives and hydrogenated oils, not to mention acrylamides (cancer-causing chemicals from high heat, i.e. frying) and salt in this quick snack. You would obtain much more nutrition from the potato without all the processing.

Diet Start

A meal comprised of fish and green vegetables will help enhance a good night's sleep. These foods are rich in magnesium and calcium, both necessary to help the body relax and brain chemistry balance

4. Drink plenty of good clean water

It is often recommended to drink at least eight glasses of water every day. This can be a huge challenge in itself and may not necessarily be right for everyone. We have found the best way to get adequate water into our bodies is to aim to have at least four glasses per day. Or fill a 1-litre water bottle at the beginning of the day and aim to get through it before you get to bed. Increase your fruit and vegetable intake as these contain a higher water content than most processed foods. Look at the humble baked potato above and you will see that it contains a whopping 71 per cent water, as opposed to the hot fries with only 38 per cent. Processed foods not only contain less water but usually have higher sodium levels which, in excess, can cause dehydration and hypertension.

5. Meet your taste buds again!

As you reduce your intake of processed and refined foods, you may think that some foods taste rather bland. This is because you can be addicted to food additives and flavourings like sugar and salt. Trying new, more healthy recipes and introducing new flavours using natural herbs and spices will help you when you try to avoid processed foods. There are many excellent healthy cookbooks on the market or at the library. See the reference section for our recommendations.

6. Eat healthful snacks

Rather than reaching for the typical convenient snack foods, have a handful of almonds and raisins instead. Nuts have an excellent balance of fats, are packed with essential fatty acids, protein, antioxidants, phytonutrients, fibre and energy. A quick digestable snack like a fruit smoothie filled with fruits, milk, water and whey powder or tofu is also an excellent quick source of the essential nutrients your body needs (see page 95). Make a shake in the morning and pour it into a thermos so it stays fresh throughout the day.

7. Listen to your individual needs

We are overwhelmed with diets and books on how to be more healthy. What works for you may not work for someone else. Get in tune with your own needs before you take advice from someone else. When you find something that is working and enjoyable, then stick to your guns regardless of what others may be suggesting.

8. Enjoy the right fat

Fat is an essential nutrient required by the body. The problem arises when people eat too many hydrogenated or trans fats. The best fats to include in your eating are derived from nuts, seeds, avocados and fish. The Omega 3,6 and 9 fats all contain essential fatty acids and can be included in salad and vegetable dressings, smoothies and spreads. When it comes to eating fat for optimum health, the important thing to remember is the type of fat and how much you consume.

9. Plan, plan, plan

One of the biggest reasons for not eating properly is a lack of planning. When you are running late or working long hours, the last thing you want to do is prepare a good meal. It sounds so simple, but if you make something the night before, it will encourage you to eat a good meal at home rather than dine on drive-through. Planning your meals for the week will also keep your food bill at the supermarket down and take the stress out of preparing food. Taking more time in the morning to make your lunch and snacks of wholefoods will also assist in getting good healthy food into your body.

10. Take a natural antioxidant

It is often said that we are overfed and undernourished. Modern diets tend to be loaded with all sorts of processed and refined foods. We are eating more simple carbohydrates, sugar, salt and trans fats that can increase the free radical damage within the body, contribute to weight gain and lessen our immunity. In order to counteract these processes it would be healthful to include a high-quality natural antioxidant daily.

11. Graze, don't gorge!

Skipping meals or not eating for a whole day because you are too busy can be detrimental to your health. When you eat, the body's metabolism rises as the process of digestion begins. Eating four to five small healthy meals a day may suit you more than the typical two or three. It helps keep sugar levels more even and reduces the craving for unhealthy foods. It may also help some with weight loss, if that is your goal. This does not mean eating chips or lollies between meals! Fruit, nuts, seeds, wholemeal bread and cheese are a better alternative. However, if two or three meals a day suits you, then stick to that. In the end, it is not about the number of meals you consume, but about the quality.

12. Educate yourself

Education is power. If you know how to read food labels (see page 120) and understand your body's basic nutritional needs, you will be better able to tell the difference between good information and marketing hype, which is all too often presented to us in the multibillion- dollar food industry.

13. Fad diets

We often get asked our opinions on the many and varied diets available today. The list is endless - from low-carbohydrate or no-carbohydrate to high-protein diets, raw-food diets, liver-cleansing diets and blood-group diets. There always seems to be a new one popping up. Often they contain some good tips and we have kept some great recipes from different diets that we adapt to suit our tastes. But remember, they often don't work for everyone.

Over the years we have both tried many different diet styles, and we agree that it is all about balance and finding what suits you and your lifestyle - and hopefully with the information in this book you will be that one step closer.

If you could plant only one tree in your garden, it should be an apple tree, says famous French herbalist Maurice Messegue. An apple contains pectin and Vitamin C, both of which help keep cholesterol levels stable. Pectin also helps protect us from pollution by binding toxic metals like lead or mercury in the body and transporting them safely out.

Apples are a great antidote to rich, greasy or fatty food. They are great detoxifiers, and those suffering with arthritis or rheumatism should eat raw apples regularly. They also help with diarrhoea and are a great pick-me-up after overindulging or a bout of the flu. Grated raw apple is said to help with recovery from illness, especially digestive problems or infections, as it is soothing and antiseptic. In fact, there are few health problems that cannot be helped or improved by eating an apple a day, including the peel, well washed and thoroughly chewed. This is precisely the reason why we decided to name our book Like an Apple a Day!

A lot of diets are designed for a finite period of time, to either achieve weight loss, cleansing or better health, and some can be very effective. However, the body is such an intricately balanced mechanism that it is unhealthy to eliminate or radically remove any essential nutrient from your diet for a long period of time, so do not deprive yourself. The best approach is to turn to nature and get back to basics. Reduce the amount of refined and processed foods you eat and turn to health-giving wholefoods. This will naturally bring about the balance and vitality you desire. Remember, to achieve optimum health you need to take the holistic approach and look at all areas of your life, because each impacts on the others.

14. Good food, good mood, good energy

Have you ever woken up feeling sluggish, bad-tempered or in need of more sleep? Or hit the afternoon with a huge slump, wondering how you will make it through the rest of the day? Constant fatigue, mood swings and a lack of energy can be brought on by many different factors, but often they are the result of poor food choices. Foods that are highly processed, loaded with sugar, salt or caffeine can alter the way we feel. Even though they may offer a quick surge of energy, they offer little nutritional benefit and can stress the adrenals and digestive system. This can leave us feeling tired or moody. The answer is simple: look at what you are eating to begin with. Opt for foods that give you sustained energy.

15. A moment to say grace

We are often reminded how fortunate we are to have so many different foods available to choose from. It's really true — we are blessed. We believe taking a few moments to say grace — a 'thank you' for the food you are about to eat and a chance to acknowledge the person who has cooked the meal (regardless of how simple it is) — is a powerful gesture. Our children lead the grace now and it makes a huge difference when we all sit down and hold hands around the table with the meal before us. Apart from expressing respect, it can also decrease the chances of indigestion by slowing everyone down before they get stuck into their food! Even if you are on your own, it is a chance to take a deep breath and relax before you begin eating. Here is a lovely simple acknowledgement you could say prior to each meal.

Earth who gives to us this food Sun who makes it ripe and good Dear Earth dear Sun by you we live Our loving thanks to you we give. Blessings on this food.

Eat Right For Life

Before we get started, we would like to acknowledge Dr Kathrine B. Davis, our contributing editor of this section. Her knowledge, time, research and passion on the subject of nutrition is highly valued and appreciated.

What is a balanced diet?

There are many differing opinions on this very tricky question. Nutritionists have varying opinions and different recommendations at different times. Even the well-known food pyramid has been reorganised, and is under review again.

Diet Start

Meanwhile, people's interest in healthy living is growing. Businesses are now taking a whole new look into corporate well-being and are investing in the health of their employees. Even fast-food chains are attempting to take a healthier approach by promoting a more nutritious and varied menu. Thankfully more people are now acknowledging the fact that what you put in your mouth affects your health and therefore your life. To achieve a 'balanced diet', it is important to learn about what good nutrition is, and then to apply it to you and your needs. We usually eat a piece of fruit without giving any thought to what exactly is in it. When was the last time you ate an apple and acknowledged the fact that it contained 84 per cent water, 80 calories, 21 g of carbohydrate, 10 mg of calcium, 10 mg of phosphorous, 0.2 mg of iron, 159 mg of potassium, 0.02 mg of thiamine, 0.02 mg of riboflavin, 0.1 g of niacin and 8 mg of ascorbic acid (Vitamin C)? It may not seem important to know detailed information like this, but it does give you an insight into the complex coordination of processes and chemicals working together to achieve nutritional balance and optimal health within nutrition and the human body.

We are all different, and our needs vary at certain times of our lives. When you understand the wonderful benefits nature has to offer, you will see that the abundance of wholefoods, fruits and vegetables available to us can provide us with the balance we need. Balance is all about turning back to nature. That's where you will find the optimum nutrition your body needs in this busy, modern-day lifestyle

You Are What You Eat

We have heard it many times: 'You are what you eat! Everything that goes into your mouth can help or hinder your body in performing a multitude of functions. Taking care of your body should be a priority. It is the only one you have been given and it deserves the very best you have to offer. But your body does not need to look like that of an Olympic athlete or supermodel to look good, or feel healthy. Taking care of yourself does not need to take up huge amounts of extra time either. It can easily become a part of your everyday life. As you become more informed and understand how your body works at its best, you will naturally find yourself drawn to healthy food and exercise. And this will mean that you will look good and feel healthy, with more energy, more vitality, and skin glowing with good health!

Diet Start

(Over 200 studies have shown that people who consume a lot of vegetables and fruit have a lower risk of heart attack and stroke than those who do not.)

For many people, food is more than a source of fuel for the body. Food is also an emotional comforter and is eaten in times of stress, anxiety or boredom. Unfortunately, comfort food is often food that is indulgent and sweet. Our relationship with food can be complex, and seeking help to create positive habits is a good first step. Many of these tools are addressed in the Mind Care chapter, and visiting one of the CAM therapists can also be of great benefit

To get the body in tone, get the mind in tune.---------Zachary T. Bercovitz

An orthodox approach to health usually treats the symptoms and focuses on healing the individual as quickly and efficiently as possible. This is because we demand the quick fix: we don't have time to be ill or to let the body recover. A holistic approach, however, takes into account the whole person, their mental, emotional and often spiritual well-being as well as their energy and nature, their individual needs and lifestyle. They are all interrelated, each relying on the other for optimum health. A holistic approach also emphasises our deep connection with nature and what it has to offer.

Many CAM therapists cultivate a healthy mind, body and spirit approach incorporating good nutrition, healthy exercise, good breathing and relaxation.

A holistic approach also takes into account the intention behind choices and actions. Watch the way someone prepares a meal if they love cooking. See how someone enjoys exercising the body if it is not seen as a 'must do: Listen to someone who is passionate about the food they eat, especially if it is homegrown. Many believe that you can even taste and see the energy in food depending on how it is prepared. When looking at your health holistically, you will automatically be drawn to things that are good for you, and you will come to love more natural foods

Tuesday, November 27, 2007

Essential Fatty Acids

Another benefit you receive from eating fats is that they supply your body with essential fatty acids. They are known as the omegas: Omega 9 (oleic acid), Omega 6 (linoleic acid, or gamma-linolenic acid) and Omega 3 (alpha linolenic acid). These little beauties play an essential role in your health: they protect your immunity, have an anti-inflammatory effect and play a vital part in all your cell structure.

(You are what you eat, even if you are a cow! Studies show that grain-fed beef, such as American or European beef, has an imbalance in omega oils, unlike pasture- (grass-) fed beef, which we mostly have in New Zealand, and which contains a more natural ratio of omegas.)

Diet Start

In researching the omegas we were faced with endless data on the importance of the balance between these three fats. It seems that the modern diet supplies us with an overwhelming amount of Omega 6 oils, whereas the Omega 9 and Omega 3 oils are much lower down the scale. Omega 3 oils go rancid quickly, which is why industry avoids or modifies them — hence the lack of them in all processed foods. And like anything in nature, when you isolate a nutrient that is meant to work in harmony with others, you run the risk of increasing your susceptibility to ill health and disease. A healthy balance is what you should try to achieve.

You can get Omega 3 from such foods as fish (particularly oily fish like salmon, tuna, and sardines) and flaxseed oil. Omega 6 is found in vegetable oils, such as sunflower, safflower, corn, soybean and cottonseed oil, so we tend to get a fair amount of it in our normal diet. You can get Omega 9 out of olive and avocado oils.

Extra-virgin olive oil, which has been used for centuries, contains an excellent balance of all the omegas. Extra-virgin olive oil and all cold-pressed oils offer the best nutritional value when used raw and unheated. Use them as dressings over salads and vegetables, and dip your breads into the oil instead of using butter. If baking (cakes or biscuits) we prefer a cold-pressed unrefined oil with mild flavour like almond oil, or unsalted butter instead of margarine.

All cold-pressed oils start to oxidise (go off) from the moment they are pressed. This is the result of many factors, and is accelerated by exposure to air and light. It is better not to buy oil stored in plastic, as some plastics have the potential to be absorbed into the oil or leach chemicals. Glass is a better way to store your oil: ideally buy opaque or dark bottles, which block out the light. The ultimate way to buy your oil is in a tin, and many specialty stores sell cold-pressed oils this way.

High temperatures damage the essential fatty acids and destroy many valuable nutrients in your oil. The best ways to cook are therefore the ones using water, such as steaming, baking in a dish of water or blanching, because water cannot get any hotter than the boiling point of 100 degrees C. Frying, on the other hand, can induce extreme heat.

A good example of this is cooking fish. Salmon is a good source of Omega 3 fat and protein. When you cook it, you shouldn't fry it in oil over a high heat, or, heaven forbid, deep-fry it, because then you not only run the risk of destroying the essential fatty acids in the fish but also turning your oil into a trans fat due to the extreme heat. Cooking methods like steaming are healthier options. Boiling is also a water method, but be careful not to overboil, as you will leach out vitamins and minerals in the water.

The Vitality of Vitamins: Fascinating Nutrients help Better choices about Food

In the following, our vitamin advisor will describe some of the important functions each vitamin has, and where to find it in your food. This is not an exhaustive list (whole books have been written about each vitamin). Just take it as an introduction to these fascinating nutrients, which should help you make better choices about your food.

(Raw fruits and vegetables are filled with all sorts of wonderful vitamins and minerals, but did you know that your body will absorb more Vitamin A from mildly cooked carrots than from raw carrots? This is because brief cooking releases some of the bound nutrients.)

A. Fat-soluble vitamins

1. Vitamin A (retinol) is the moisturising nutrient. It helps keep your skin smooth and pliable. It is essential for vision, cell growth and repair and your reproductive system, and it helps your immune system fight bacteria and infections. Vitamin A also promotes the formation of healthy bones and teeth.

You find it mainly in liver; sweet potato (kumara); cod-liver oil; foods high in beta-carotene (which the body converts to Vitamin A), such as butternut pumpkin and carrots; green leafy vegetables such as silver beet, spinach and broccoli; apricots and cantaloupe.

Diet Start

2. Vitamin D (cholecalciferol) is essential for bone growth and mineral balance. It must be present in the body to absorb calcium and to deposit it in bones and teeth. Some forms of Vitamin D can be found in fish oils and egg yolks, and they are sometimes added during the processing of margarine and milk. Vitamin D is, however, also the 'sunshine' vitamin, because the skin creates it when sunlight hits the body.

3. Vitamin E (tocopherols and tocotrienols) protects your cells from free radicals and is essential in maintaining a healthy reproductive system. It helps form and protect red blood cells, nerves and muscles. It also protects other vitamins and helps inhibit blood clots. Vitamin E is found in vegetable oils, avocados, nuts, whole grains and leafy green vegetables, and works closely with Vitamin C and selenium as a potent antioxidant team.

4. Vitamin K (phylloquinone - K1, menaquinone - K2, menadione - K3) is essential for normal blood clotting and for the production of bone and kidney cells. It is also found in dark-green leafy vegetables, cheese, liver, cereals and fruits. Interestingly, much of your Vitamin K levels are obtained from healthy bacteria in your intestines!

B. Water-soluble vitamins

1. absorption of iron. You find it especially in citrus fruits and juices, berries, tomatoes, potatoes, green and red peppers, broccoli and leafy green vegetables like spinach.Vitamin C (ascorbate, ascorbic acid) is essential for the formation of collagen, speeds up cell regeneration for wounds, scars and fracture healing and boosts immunity. Like Vitamin E, Vitamin C is an excellent antioxidant, it protects and frees up Vitamin E and aids in the

(Many if not all B vitamins are destroyed in processing. This is why you will sometimes see products labelled 'fortified', meaning Vitamin B has been added back in.)

2. Then we have the very important group of B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), folic acid, biotin, B12 (cobalamin) and B15 (choline). They have a myriad of important functions: they are essential in metabolising carbohydrates, fats and protein, and therefore getting the nutrients you need out of the food you eat. They also help maintain a healthy nervous system and stimulate growth and good muscle tone. B1 and B3 are good appetite stabilisers, B2 and B6 help in the formation of antibodies and red blood cells, and B5 is important for hormone production. Folate is known to reduce the risk of birth defects such as spina bifida, so it is important in pregnancy, as is choline.

(This vitamin has one of the most wide-ranging beneficial effects in your body. Most people do not get enough Vitamin C in their diets, simply because they do not eat enough fresh raw fruit and vegetables.)

They are found in brewers yeast, liver, meat, fish, eggs, poultry, milk, fruits, vegetables (again, dark leafy ones are good!), nuts, rice, seeds, soy milk, vegemite and whole-grain foods.

As you can see, to meet all the vitamin needs of your body, it is essential to eat fresh whole- foods, plenty of fruits and vegetables, and natural fats from meat and fish. An absolutely yummy vitamin treat to prepare is a platter of fresh fruits, which are all in season. Serve with this Fruit and Nut Cream. It is divine!

Fruit and Nut Cream

Preferably with skin off.

Place all the ingredients in a blender. Process until smooth and creamy. Serve cold on top of fresh fruit or whole meal pancakes

... andjoyohoxing