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]

GABA is an inhibitory (vs. excitatory) chemical responsible for creating the calming, rhythmic electrical impulses in the brain. It elevates the production of alpha waves associated with feeling relaxed (without drowsiness) and boosts mental alertness. GABA lowers beta waves, impulses that contribute to a state of nervousness, racing thoughts and hyperactivity.



3 Ways to Naturally Increase GABA

To avoid taking prescription anti-anxiety medications or to *reduce dosing in prescriptions such as Xanax, Ativan or Valium, consider the following natural alternatives:
1.Load Up on Green Tea. Green tea contains the anxiety-reducing amino acid L-theanine which is involved in the formation of GABA. You will however, have to drink large amounts to obtain any affect. Most green tea sold in the United States contains less than 10mg of L-theanine while the suggested dose to decrease symptoms is 50-200 mg.
2. Supplement with the amino acid L-Theanine rather than GABA supplements. L-theanine is more effective than GABA supplements in crossing the blood-brain barrier. Take only the Suntheanine® form of L-theanine as indicated on the label in brands such as Enzymatic Therapy, Natural Factors, NOW Foods, Bluebonnet, etc.
3. Eat complex carbohydrates to increase glutamic acid/glutamate which forms glutamine, an amino involved in the production of GABA. Cooking destroys amino acids so eat as many raw foods as possible.
GABA Stimulating Foods

* Almonds
* Tree nuts
* Bananas
* Beef Liver
* Broccoli
* Brown Rice
* Halibut
* Lentils
* Oats, whole grain
* Oranges, citrus fruits
* Rice bran
* Spinach
* Walnuts
* Whole wheat, whole grains.

the highest concentrations of naturally occurring GABA are found in fish (particularly mackerel) and wheat bran. While it's easy to burn out eating large amounts of fish, wheat bran can be blended into an assortment of soups, salads, cereals and even some meat dishes.
http://holistic-nutrition.suite101.com/article.cfm/gaba_foods_the_natural_antianxiety_diet

A fascinating website: Holistic Nutrition: http://holistic-nutrition.suite101.com/

We probably don't get enough fish and definitely not "wheat bran". Interesting. Very interesting.

Pat

[Pat Robinson]

As a premier anti-toxin and cell-membrane stabilizer, NAC helps neutralize the byproducts of ingested fats and alcohol metabolism and protect the body from the damaging effects of chemotherapy, cigarette smoke, heavy metals, and various other substances. It is one of the preferred methods for treating acetaminophen poisoning in Europe and is quite successful. Its liver-protecting benefits may make it useful for other liver conditions.

Natural Foods That Boost Glutathione Levels: Asparagus is a leading source of glutathione. Foods like broccoli, avocado and spinach are also known to boost glutathione levels. Raw eggs, garlic and fresh unprocessed meats contain high levels of sulphur-containing amino acids and help to maintain optimal glutathione levels.

Undenatured Whey Protein Isolate Whey protein contains proteins like alpha-lactalbumin which is is rich in sulphur-containing amino acids. Heating or pasteurization destroys the delicate disulphide bonds that give these proteins their bioactivity. Undenatured whey protein is a non-heated product that preserves bioactive amino acids like cystine. It has been shown in numerous scientific studies and clinical trials to optimize glutathione levels.

Curcumin (Turmeric) Treatment of brain cells called astrocytes, with the Indian curry spice, curcumin (turmeric) has been found to increase expression of the glutathione S-transferase and protect neurons exposed to oxidant stress.

Balloon Flower Root Changkil saponins (CKS) isolated from the roots of the Chinese herbal medicine, Platycodon grandiflorum A. DC (Campanulaceae), commonly called Balloon Flower Root or Jie Geng, have been found to increase intracellular glutathione (GSH) content and significantly reduce oxidative injury to liver cells, minimise cell death and lipid peroxidation.

Selenium Selenium is a co-factor for the enzyme glutathione peroxidase.
http://www.naturalhealthweb.com/articles/shah5.html


Milk Thistle is a Food Sources That Boost Glutathione Naturally!

Food sources for cysteine include poultry, yogurt, oats, wheat germ, egg yolks, red peppers, garlic, onions, broccoli, and Brussels sprouts.

Pat

[Pat Robinson]

More on cystine and cysteine: http://www.healthvitaminsguide.com/aminoacids/cysteine-and-cystine.htm

[Pat Robinson]

Quercetin. It is a phytochemical in that is part of the coloring found in the skins of apples and red onions, and in tea, nuts, berries, cauliflower and cabbage, capers, tea, red grapes, citrus, tomato, broccoli, leafy green vegetables, cherry, raspberry, cranberry,


Pat



"Quercetin has anti-inflammatory and anti-allergic effects. All these activities are caused by the strong antioxidant action of quercetin. It will help to combat free radicals molecules, which can damage cells.
As many other flavonoids, quercetin prevents the oxidation of LDL (bad) cholesterol.

The anti-inflammatory action of quercetin is caused by the inhibition of enzymes, such as lipoxygenase, and the inhibition of inflammatory mediators. Quercetin also inhibits the release of histamine, which causes congestion, by basophils and mast cells.

Studies have shown that quercetin reduces the cancer risk of prostate, ovary, breast, gastric and colon cells.

Quercetin also seems to reduce the production of uric acid, by inhibiting the xanthine oxidase, thereby easing gout symptoms.

Studies have shown an improved lung function and lower risk of certain respiratory diseases (asthma and bronchitis) for people with high apple (rich in quercetin) intake. "

http://www.phytochemicals.info/phytochemicals/quercetin.php


Pat

[lisa]

FWIW:
i don't remember the source, but remember reading that Quercetin needs to be combined w/ bromelain to have the desired response- at least when you are using it for seasonal "allergies."

Bromelain is an enzyme derived from pineapple stems, and supports healthy immune system function.

the back of my bottle (a combo of Q and Bromelain) says " the combination of Q and B provides powerful immunomodulating benefits important for the management of occasional seasonal discomfort."

[Pat Robinson]

Foods Rich in Sulfur

For those of us with impaired sulfoxidation, knowing what's high in sulfur is critical.

* Garlic, onions, and all of the allium family
* Grains
o methionine: corn, sunflower seeds, oats, chocolate, cashews, walnuts, almonds, sesame seeds (in that order).
o cysteine: oats, corn (corn grits are higher than chicken, see Sulfur in Human Nutrition and Applications in Medicine, by Stephen Parcell, ND. Published by Thorne Research. [PDF].)
o MSM: corn
* Legumes, including carob and jicama (alfalfa: MSM)
* Red meats
* eggs
o of chicken
o [of duck maybe less so?]
* Nuts & seeds
* Broccoli and all cole-family (brassica) vegetables. This includes cabbages, pak choi, mustard, and watercress.
* Asparagus
* Coconut
* Avocado (high in glutathione, which breaks down during digestion, yielding cysteine)
* Watermelon (also high in glutathione)
* Swiss Chard
* Parsley
* Turmeric (the spice that gives curry its sulfur-yellow color)
* Spinach (high in lipoic acid)
* Sweet potatoes and "yams" (American yams, Genus Ipomoea, not Dioscorea, which the rest of the world calls "yams") - a sulfur compound in this tuber chelates heavy metals. [Need documentation on this.]
* Tomatoes (MSM)
* Tea & coffee: MSM
* Dairy products (Cows' milk: MSM. other milks?)
* Whey proteins (high in cysteine & methionine)
* Amino acids: cysteine, methionine
* Thiamin / Thiamine / Vitamin B1 / aneurine
* Biotin, Vitamin B7 or Vitamin H

http://www.canarys-eye-view.org/challenges/food/sulfurfoods.html

Sulfur metabolism: http://www.canarys-eye-view.org/metabolic_basis/sulfur_metabolism/i...


Pat

[Pat Robinson]

Chromium

What events can indicate a need for more high-chromium foods?

* Hyperinsulinemia (elevated blood levels of insulin)
* High blood pressure
* High triglyceride levels
* High blood sugar levels
* High cholesterol levels
* Insulin resistance
* Low HDL cholesterol

Food Sources
While our food rating system qualified romaine lettuce as an excellent source of chromium and onions and tomatoes as very good sources, the following foods are also believed to provide a significant amount of chromium: brewer's yeast, oysters, liver, whole grains, bran cereals, and potatoes. Beer and wine can accumulate chromium during fermentation and are therefore considered to be dietary sources of the mineral.


http://www.whfoods.com/genpage.php?tname=nutrient&dbid=51


Pat

[Pat Robinson]

Rutin foods: Buckwheat, citrus (Grapefruit, oranges, lemons and limes), apricots, grapes, peaches, plums, prunes, mulberries, blueberries, apples (including the peel) and cherries. And tea.

http://www.ehow.com/facts_5009358_what-food-rutin-found.html
http://www.thehealthierlife.co.uk/natural-health-articles/nutrition...




Pat

[seedstarter]

Pat Robinson said:

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. HTH, Pat

I'm confused by this. I thought some green vegetables should be cooked because of oxalic acid. In Nourishing Traditions it states that cooking and fermentation neutralize this (although I thought you actually had to drain the cooking/steaming water in the case of oxalic acid). Also in NT, it mentions goitrogens in the crucifers and states cooking or fermenting destroys/neutralizes this as well (which I hadn't heard before - thought the goitogenic effects remained after cooking. I refer you to page 366, 3rd paragraph.

Can anyone explain how juicing or blending in blender makes raw greens ok? They sure are tasty that way and clearly there are more vitamins.

Thanks

[Pat Robinson]

World's Healthiest Foods take on oxalates and goitrogens. Basically, most folks are not bothered by oxalates, per my understanding. And cooking doesn't change their presence significantly. Folks with thyroid or mercury issues (thus blocked thyroid receptors) have more issue with goitrogens. Goitrogens levels in food are lessened by cooking, but not by fermenting, per my understanding.

"Fermentation does not neutralize the goitrogens in crucifers." per the WAPF's current website. I believe this is a correction to the book's statement as I've seen a few studies in Pubmed related to this also.

However, there are many beneficial nutrients and enzymes from consuming raw cruciferous vegetables, including lower risk of some cancers. This articulate discussion of the role of iodine deficiency related to goitrogens is fascinating! http://renegadehealth.com/blog/2009/08/07/the-real-effect-of-raw-cr... Basically, the goitrogenic effect of raw cruciferous vegetables is not observed when adequate dietary iodine is consumed concurrently (assuming thyroid receptors are not blocked).

The blender doesn't change their goitrogenic or oxalate properties, however.


Pat

[seedstarter]

Nourishing Traditions book says avidin (and trypsin inhibitors which interfere w/ protein digestion) are neutralized by light cooking.

So don't consume raw egg white. I had also heard in the past that soft boiling/sunnyside up/poached were better than scrambled because the mixing of the yolk and white interfered w/ optimum nutrition. But I don't have a reference or specifics. Pat, do you know?

Pat Robinson said:

biotin- What is biotin?

Researchers have identified a substance in raw egg white - a sugar and protein-containing molecule (glycoprotein) called avidin - that can bind together with biotin and prevent its absorption. Food scientists have also identified the egg yolk as one of the most dense sources of biotin in the diet.

Food Sources

What foods provide biotin?

Excellent sources of biotin include chard, tomatoes, romaine lettuce, and carrots. Very good sources include almonds, chicken eggs, onions, cabbage, cucumber, and cauliflower. Good sources includes goat's milk, cow's milk, raspberries, strawberries, halibut, oats, and walnuts.

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=42

Pat

[TanyaL]

Where are the oysters? I think calorie-for-calorie, they're the best source around. Has that induced me to try them? no, I'm a wimp.

Pat Robinson said:

zinc- - The best sources of zinc include beef, lamb, pork, crabmeat, turkey, chicken, lobster, clams and salmon. Good zinc food sources aside from meats are dairy products such as milk and cheese, yeast, peanuts, beans, and wholegrain cereals, brown rice, whole wheat bread, potato and yogurt. Of all these vegetarian zinc foods, pumpkin seeds offer one of the most concentrated non-meat food sources of zinc.

Whole grains are a better source of zinc than refined grains as they have the ability to produce enzymes that can destroy phytic acid. On the other hand, the zinc you get from eating meat is four times more bio-available than in grain foods.

It has been found that increasing intake of vitamins such as Vitamin C, E and B6 and minerals such as magnesium can increase zinc absorption in the body.

http://www.nutritional-supplements-health-guide.com/zinc-food-sourc...
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=115