Nutrient Dense Foods

[Pat Robinson]

I'm feeling certain that we have the MTHFR gene issue. So, I'm researching the holistic path to opening the detox pathways (from Whome's advanced study links), BEFORE initiating any (expensive!) supplements which only address a single variable, without the bigger picture.

My *trust* is in whole foods as nourishment for the body and am learning about how important the METHOD of food preparation is to nutrient bio-availability. Taking pills which are not bio-available, or not in combination with other essential minerals, vitamins and probiotics seems to be a bandaide approach, in my paradigm. Additionally, it disrupts the natural balance that the body has.

For instance, grinding and soaking whole grains in an acid medium increases the nutrient availability about 400%. Sue Gregg has a 'Blender Batter' method of baking which is so easy and you get whole food benefits. http://www.suegregg.com/recipes/breakfasts/blenderbatterwaffles/ble...
http://www.rebuild-from-depression.com/resources/book/Chapter13.pdf

Homemade bone broths are nutrient rich in the following vitamins and minerals: calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals, chondroitin sulphates and glucosamine, gelatin, Hyaluronic acid, collagen, amino acid-glycine, promotes the secretion of HCl in the stomach for digestion- which is critical to B-vitamins, folic acid, calcium and magnesium absorption, sodium, potassium, protein, etc. The minerals in broth are easily absorbed by the body. You can use it to make soups, sauces, cook rice, or even sip it as a tea. Simple to simmer and an ideal food source of nutrients!
http://www.westonaprice.org/foodfeatures/broth.html
http://www.chesapeakegardens.com/articles/brothy.benefits.pdf
http://www.townsendletter.com/FebMarch2005/broth0205.htm

Whole food probiotics. Don't get me started!! But, Kefir and whole food probiotics are an essential aspect to nutrient absorption, ph balance in the body, immune system support, bio-availability of B12, B1, and vitamin K, other B vitamins, such as folic acid, pantothenic acid, and B12, an excellent source of biotin, loads of calcium and magnesium -- both of which are critical for a healthy nervous system, essential amino acid- tryptophan, 37+ major strains of beneficial microbials (probiotics), helps the digestion of lactose, strengthens the immune system, provides amino acids, enzymes, AND is an antioxidant.

http://coproweb.free.fr/kefiranglais.htm
http://www.mothering.com/discussions/showthread.php?t=203282
http://etd.sun.ac.za/jspui/bitstream/10019/113/1/PowJE.pdf

Green Juices! They are loaded with antioxidants, vitamins, minerals, enzymes and complete amino acids (protein)!
http://gotgreensrevolution.com/green-smoothie.html

These are MUCH cheaper and more bio-available sources of nutrition, imo.

The 5-minute Herb and Dietary Supplement Consult
By Adriane Fugh-Berman
http://books.google.com/books?id=UCR3CtwmjHMC&pg=PA196&lpg=...

Everything about amino acids and food sources: http://www.innvista.com/health/nutrition/amino/default.htm

Top 200 food sources of many vitamins, amino acids, minerals, antioxidants, etc.: http://top200foodsources.com/Nutrients/Glycine/516/g

Comprehensive list of vitamins and food sources: http://ezinearticles.com/?Best-Bet-Food-Sources-for-Vitamins&id...
"Nutrition Notebook": http://www.springboard4health.com/notebook/cat_proteins.html

100 World's Healthiest Foods: http://www.whfoods.com/foodstoc.php

30 Essential Nutrients: http://www.whfoods.com/nutrientstoc.php

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[Pat Robinson]

Regarding the green juice, use mineral water or coconut water.

Which green vegetables have you tried directly? What about kale, collards, Swiss Chard, Romaine lettuce, beet greens, cucumber, celery, spinach, watercress, parsley, bock choy, cabbage, asparagus, wheat grass, alfalfa sprouts, Steamed or raw? Steamed or well cooked vegetables help to break down the proteins. Green juices have all the amino acids already broken down for protein assimilation. So, if there is a chance you add several green vegetables and fruits to try in a juice, you might be amazed at the benefit. My priority is usable protein and fats. It is a balance. There are tons of B vitamins in it.

Add liver, grind it and add it to any other cooked meat or broth. I've found that the 100% grass-fed beef liver is quite mild, surprisingly. Much less texture and (smell) and taste than chicken liver (which seemed very livery).

Kelp, is another thing to add for vitamins. Throw it into broth, soups, saute, stir-fry, smoothies.

The blender batter and the bone broths are so easy! I was shocked at the nutritive benefits. We use non-gluten grains. You can also get sprouted grain flour which doesn't have some of the gluten issues. And soak it in an acid medium, for baking. Sue Gregg has a bunch of recipes on her website.

Coconut oil is another important medium chain fatty acid which is essential to many nutrition absorption issues in the gut. It helps bifidum to grow, and improves the ph of the gut, kills off candida, is a healthy fat.

I haven't tackled making fermented vegetables yet. I like the Bubbies dill pickles and sauerkraut. They have active live cultures, per my understanding. Not heated, no pasteurization. And it is easy.

TMG is Betaine (trimethylglycine), the trimethylated compound of the amino acid glycine. Which is in Bone Broths!
http://findarticles.com/p/articles/mi_m0FDN/is_2_8/ai_103194443

Main food sources of betaine: spinach, beets, (wheat), red meat, seafood, (beer), oranges, orange juice. http://www.ajcn.org/cgi/content/full/83/4/905/T2
http://www.ajcn.org/cgi/content/full/83/4/905
http://www.danisco.com/cms/connect/corporate/products%20and%20servi...
/functional%20food/betaine_nutraceuticals_en.htm
http://jn.nutrition.org/cgi/content/full/133/12/4135

My concern with single nutrient supplementation, is that initially, they thought that you only needed folic acid to lower homocysteine levels. And then they thought that lowering homocysteine levels alone was beneficial, but the outcomes were not improved. Then they decided you needed B12, then B6, now betaine, and and and. Whole foods provide the breadth and depth of nutrients in combination. AND in the medium conducive to bio-availability. For instance, the HCl (proper ph) in the stomach is necessary for the betaine to be absorbed. http://www.oralchelation.com/ingred/betaine.htm

B12 food sources: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=107 LIVER, snapper, shrimp, scallops, salmon, beef.

Folic acid food sources: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=63 Legumes, beans, asparagus, spinach, collard greens, romaine lettuce, turnip greens, parsley, kelp, broccoli, cauliflower, beets, celery.

I love this non-profit site "World's Healthiest Foods". Here is a list of essential nutrients and which foods are most nutrient dense: http://www.whfoods.com/nutrientstoc.php

And the most nutrient dense foods to include in our diet: http://www.whfoods.com/foodstoc.php

LIVER.


HTH, Pat

[Pat Robinson]

Natural Remedy by Dr. Kazu Tateishi (Japan)
Five-Element Vegetable Broth & Brown Rice Tea
He researched, studied and tested over 1,500 kinds of herbs/plants. Eventually he discovered the right combination of ingredients to formulate a unique healing vegetable broth and brown rice tea with its own molecular powder. The vegetables are rich in chlorophyll, amino acids, iron, phosphorous, and calcium, all in a natural form.

He based his broth on the principles of Five-Element theory, the harmonizing balance of the forces of yin and yang, acid and alkaline that engenders health as opposed to the imbalance, which leads to disease.

The five elements are wood, fire, earth, metal and water. Because of the balance of the five elements, Heaven and Earth are able to provide life. Each element possesses its own color: green, red, yellow, white and black. These relate to the corresponding internal organs: liver, heart, spleen, lung and kidney. Dr. Tateishi used the essence of the five elements to formulate his vegetable broth. He used the concept of the five different colors as matched to specific vegetables:

Green: Daikon Radish leaves- Large amounts of beta-carotene are found in daikon radish leaves. Every 100 gm of daikon radish leaves contains 1400 IU of vitamin A. This is three times more than the 400 IU of vitamin A found in an equivalent amount of broccoli. Daikon radish leaves have 210 mg of Calcium per 100 gm, which are almost 4 times the 55mg of calcium contained in an equivalent amount of spinach. Daikon radish leaves contain ten times more Vitamin C than lemon; three times more iron than liver and eels; 60 % more Vitamin B1 than pickled black beans; and twice as much Vitamin B2 as found in beef. Clearly daikon radish leaves are an amazing source of nutrients. It is a shame that most people don’t use them, but, contrary to the will of our creator, regard them as kitchen waste.

Red: Carrot- Carrots are rich in Vitamin C, B1, B2, iron, calcium, magnesium, folic acid, and other trace elements. The 13,000 IU of Vitamin A found in carrots makes them the richest source of any food for this vitamin.

Yellow: Burdock Root- Helpful for those afflicted with constipation. Among all root vegetables, burdock has the highest fiber content. The fiber content stimulates acidophilus, which makes it very effective in combating constipation. One of the dietary fibers found in burdock is very effective against fungus.

Yellow: Burdock Root - vitamin C and Calcium.

Black: Shitake Mushroom- They fortify the immune system by increasing T Cell functions. They assist in the production of antibodies and rejuvenate phagocytes.

http://ancientpathweb.com/VegeBroth.aspx

Pat

[kortner]

http://www.wildfermentation.com/

lots of links and instructions for making sauerkraut, etc.

[Pat Robinson]

The anti-oxidant glutathione is composed of the amino acids glycine, glutamic acid, and cysteine. Foods that increase glutathione levels in the body include cruciferous vegetables (Brussels sprouts, cauliflower, broccoli, cabbage, kale, bok choy, cress, mustard, horseradish, turnips, rutabagas, kohlrabi), avocados, ripe seeds of green beans, red beets, the herb rosemary, grape seed extract, bilberry extract, curcumin found in turmeric, whey protein powder, and Pycnogenol from pine bark. A food that is particularly high in glutathione precursers is whey made from milk.
http://www.alkalizeforhealth.net/longevity.htm

Vitamin C elevates red blood cell glutathione in healthy adults. Fresh fruits and vegetables provide excellent levels of glutathione. Per serving, asparagus, avocadoes, asparagus, squash, okra, cauliflower, broccoli, potatoes, spinach, walnuts, garlic, and raw tomatoes have the highest glutathione content compared to other vegetables and are particularly rich dietary sources of glutathione.

The authors of this study concluded "it is not feasible to increase circulating glutathione to a clinically beneficial extent by the oral administrating of a single dose of 3 g of glutathione."
http://www.selfgrowth.com/articles/Dietary_Sources_of_Glutathione.html

[Pat Robinson]

What are Good Sources of Choline?

* Beef liver - pan-fried - 100 grams (about 3.5 oz) - 418 mg
* Whole large egg - 112 mg choline
* Beef (ground) 80% lean/20% fat - 3.5 oz patty - 81 mg
* Cauliflower - 3/4 C cooked (1" pieces) - 62 mg
* Navy beans - 1/2 C cooked - 48 mg
* Tofu - 100 grams (about 3.5 oz) - 28 mg
* Almonds - sliced - 1/2 cup - 26 mg
* Peanut butter - 2 T - 20 mg

http://lowcarbdiets.about.com/od/nutrition/a/choline.htm

[Pat Robinson]

molybdenum

Molybdenum is a trace element found in a wide variety of foods. Foods that grow above ground - such as peas, leafy vegetables (including broccoli and spinach) and cauliflower - tend to be higher in molybdenum than meat and foods that grow below the ground, such as potatoes.

Foods particularly high in molybdenum include nuts, tinned vegetables, and cereals such as oats.

Potatoes
Cabbage
Carrots
Leguminous seeds
Cereal grains


Pat





http://www.online-vitamins-guide.com/minerals/molybdenum.htm

[Pat Robinson]

vitamin B12

What foods provide vitamin B12?

Since vitamin B12 cannot be made by any animals or plants, the B12 content of animals and plants depends on their ability to store the vitamin and their relationship to microorganisms (like bacteria in the soil). Because of their greater ability to store vitamin B12, animals contain more of the vitamin than plants. Excellent sources of vitamin B12 are therefore limited to animal foods. These foods include snapper and calf's liver. Very good sources of vitamin B12 include venison, shrimp, scallops, salmon, and beef. Within the plant world, sea plants (like kelp), algaes (like blue-green algae), yeasts (like brewer's yeast), and fermented plant foods (like tempeh, miso, or tofu) are the most commonly consumed food sources of vitamin B12, although none of these plant foods can be counted on to be a consistently excellent or very good source of the vitamin.

http://whfoods.org/genpage.php?tname=nutrient&dbid=107

[Pat Robinson]

http://phoenix-cfs.org/GSHMethylTrtPlanJuly07.htm
"Simplified Treatment Approach Based on the Glutathione Depletion- Methylation Cycle Block Pathogenesis Hypothesis for Chronic Fatigue Syndrome"

Available in WHOLE FOODS.


Pat

[Pat Robinson]

taurine- is a key ingredient of bile, which in turn is needed for fat digestion, absorption of fat-soluble vitamins as well as the control of cholesterol serum levels in the body.

Taurine is mostly found in meat and fish, and the adult body can manufacture it. Vegans who consume no eggs or dairy products ingest virtually no taurine through their diets, but normally have enough since the body can manufacture the requirements. Vitamin B6 is required by the body to synthesize this nutrient from other nutrients.

It is thought to be helpful with anxiety, hyperactivity, poor brain function and epilepsy as well as hydrating the brain.

http://www.anyvitamins.com/taurine-info.htm

[Pat Robinson]

Phosphatidylcholine- Phosphatidylcholine (derived from lecithin), a primary dietary source of choline.

• Although choline can be manufactured in humans from either methionine or serine, it has recently been designated an essential nutrient. It has been shown to be present in many foods. Phosphatidylcholine is abundant in plant and animal foods.

• Choline is required for the proper metabolism of fats; it facilitates the movement of fats in and out of cells.

• Choline is essential in the synthesis of acetylcholine.

Food sources

• As free choline in vegetables (especially cauliflower and lettuce), whole grains, liver, and soy, grains, wheat germ, brewers yeast, and fish, muscle and organ meats.

• As lecithin (containing 10-20% phosphatidylcholine) in grains, legumes, meat and egg yolks, peanuts, liver, soybeans, pork.

Vitamin C and calcium help increase the effectiveness of Phosphatidyl Choline.

http://www.woodmed.com/Phos%20Choline.htm
http://www.ajcn.org/cgi/content/full/82/1/111
http://www.diet-and-health.net/Supplements/PhosphatidylCholine.html

[Pat Robinson]

phosphatidylserine-phosphatidylserine occurs in soy lecithin

http://wiki.answers.com/Q/Can_you_get_phosphatidylserine_from_food_...

Besides soybeans, other foods rich in lecithin include egg yolks and chicken and beef liver. As these are foods that many people avoid due to cholesterol, it is highy unlikely that you can ingest enough phosphatidylserine in your diet to meet therapeutic dosages. Add to that the fact that not all ingested phosphatidylserine is adequately absorbed (particularly as our gut ages), and the difficulty becomes even more complicated.

Adding lecithin granules to your diet rather than taking lecithin capsules is probably the easiest (and cheapest) way to up the phophatidylserine in your diet. Lecithin contains many other substances beneficial to your health and, like the B-Vitamins, these substances may help each other be more effective. Be wary of the type of lecithin, however. A good writeup on this is available at: http://www.bulkfoods.com/lecithin.htm (I have no connection with Bulk Foods, but they have a lot of good information about foods and nutrients).

http://www.bulkfoods.com/lecithin.htm

[Pat Robinson]

methionine- is an essential amino acid that cannot be synthesized in the body. Methionine is a precursor for the other sulfur amino acids, cystine, taurine, and glutathione. It has the ability to be a methyl donor to other molecules, which is essential in formulating RNA and DNA. Methionine is necessary for the absorption, transportation, and bioavailability of selenium. In order to be properly utilized, methionine requires the help of its cofactors -- Vitamins B6, B12, Bc, choline, folic acid, and magnesium.

Methionine is an antioxidant and, because it has a methyl group, it can combine with active free radicals. However, its derivative, homocysteine, is a powerful oxidant. Adequate levels of B6 are required to allow this harmful compound to be reconverted into an antioxidant substance called cystathione. A high meat intake with an inadequate supply of B6 would produce this type of situation, as would high methionine supplementation without additional B6. The result is cardiovascular disease.

Methionine is important in the treatment of rheumatic fever and pregnancy-induced toxemia. With the help of choline and folic acid, methionine is a chelator for heavy metals and helps remove them from the body.

Women on birth control pills could also look at this nutrient, since it promotes the excretion of estrogen.

Food sources

Methionine is found in good quantities in meat, fish, beans, eggs, garlic, lentils, onions, yogurt and seeds, soybeans.


http://www.anyvitamins.com/methionine-info.htm
http://www.innvista.com/health/nutrition/amino/methion.htm