NUTRITION AND NUTRITIONAL CHARTS

Complied by Harry A. Peyton

Table of Content

Fruit Chart Showing Vitamin and Mineral Values (2)

Vegetable Chart Showing Vitamin and Mineral Values (4)

Nuts and Seeds Chart Showing Vitamin and Mineral Values (7)

Cereal Grass Chart Showing Vitamin, Mineral, and Amino Acids Values (9)

Measuring Units Used in Foods, Vitamins, and Minerals (10)

Definition of Nutritional Terms (10)

Vitamin Nutritional Dictionary Chart (13)

Mineral Nutritional Dictionary Chart (18)

Poisons in Our Foods (23)

Adverse Reactions and Side Effects of Aspartame (25)

(Aspartame Detoxification Program)

Foods and Drinks that Are Destroying Our Teeth and Gums (28)

Health Articles from Nutritional Scientists on Foods, Dieting, and Exercise (28)

(Live Longer: If You Eat these Foods; Curry Power: Help Prevent and Possibly even Cure Cancer; Black Raspberries: Black Raspberries May Be A Potent Cancer Fighter; Green Tea: One Drink Is Better for You than Water; Five Foods That Make You Happy by Relieving Depression; Dark Chocolate: Helps Control Diabetes and High Blood Pressure; Foods that Lower Blood Sugar; Vegetarian Diet: One Diet Reverses Diabetes Symptoms; Soy Protein: One Food Helps Lower ‘Bad’ Cholesterol; Almonds: Eat Almonds and Lower Your Cholesterol; Six Foolproof Ways to Lose Weight; Fiber and Fruit: Eat These 2 Foods You May Never Be Fat; Calcium: This Mineral May Prevent Weight Gain; Almonds: Eat This. It Will Help You Lose Weight; Vegetarian Diet: The Fastest Way Ever to Lose Weight; Exercise Walking: The Best Way to Get Rid of Tummy Fat; Exercise Weight Lifting: One Exercise Attacks Belly Fat; Five Foods You Need to Stop Eating Now; Sweet but Not So Innocent; Copper: This Food Can Cause Memory Lapses)

Herbs that Heal: Medical Experiments and Results (41)

(Red Ginseng; Green Tea; Garlic; Basil; Hawthorn; Yarrow; Yam, Wild Yam, Chinese Yam, Mexican Yam; Stevia)

The Importance of Wheat Grass, Barley Grass, and Other Green Vegetables in the Human Diet (48)

(What Is Cereal Grass; Nutrients in Dehydrated Cereal Grass; Why Wheat and Barley Grass; Wheatgrass Sprouts and Wheatgrass Juice: Dietary and Medicinal Benefits; How Cereal Grass Grows and Produces Seeds)

What Is Cereal Grass; Cereal Grass Fifty Years of Research; Chlorophyll and Blood Regeneration in Cereal Grass; Chlorophyll as Therapy; Nutrients in Dehydrated Cereal Grass; Wheatgrass Sprouts and Wheatgrass Juice – Dietary and Medicinal Benefits; How Cereal Grass Grows and Produces Seeds.

What Is So Great About Wheatgrass Juice (59)

(How to use Wheatgrass; Comparing Barley Grass, Wheatgrass, and Other Cereal Grasses; The Benefits of Barley Grass; Six Steps in Growing Wheatgrass)

Other Nutrition Fruit and Vegetable Charts (64)

(Evaluation of the Charts - Fruit Compared with Animal Food)

FRUIT CHART SHOWING VITAMIN AND MINERAL VALUES

Note: only the fruits that have the greatest healing properties are listed, and only the nutrients that appear in significant quantities are listed:

Fruits	Amount	Minerals Contained	Vitamins Contained Vitamins
Apple	One medium apple with skin contains: Fiber 4 grams, Protein 0 grams, Cal: 125, Carb: 32, Chol: 0, Sat Fat: .1	Potassium - 158 mg, Calcium - 9.5 mg, Phosphorus - 9.5 mg Magnesium - 7 mg, Selenium - .4 mg, also contains small amounts of iron, manganese, copper and zinc.	Vitamin A - 73 IU or 54.8 mg, Vitamin C - 9 mg, Folate (important during pregnancy) - 4 mcg, Vitamin E - .66 IU or .50 mg. (1 IU is equal to approximately .75 mg).
Apricot Raw	One medium apricot contains: Fiber grams, Protein .33 grams, Cal: 16.7, Carb: 4, Chol: 0, Sat Fat: 0
Avocado (Avocado is a fruit).	One medium avocado contains: Fiber 4 grams, Protein 5 grams, Cal: 340, Carb: 27, Chol: 0, Sat Fat: 5.3.	Potassium - 1204 mg, Phosphorus - 82.4 mg, Magnesium - 78.4 mg, Calcium - 22 mg, Sodium - 20 mg, Iron - 2 mg, also contains small amounts of selenium, manganese, copper and zinc.	Vitamin A - 1230 IU or 923 mg, Vitamin C - 15.9 mg, Vitamin B1 (thiamine) - .2 mg, Vitamin B2 (riboflavin) - .25 mg, Niacin - 3.9 mg, Folate - 124.6 mg, Pantothenic Acid - 1.95 mg, Vit. B6 - .56 mg.
Banana	One medium banana contains: Fiber 3 grams, Protein 1 grams, Cal: 105, Carb: 27, Chol: 0, Sat Fat: .2.	Potassium - 467 mg, Magnesium - 43 mg, Phosphorus - 27 mg, Calcium - 7 mg, Selenium - 1.3 mg, Iron - .4 mg, also contains small amounts of zinc, manganese and copper.	Vitamin A - 95 IU or 71 mg, Vitamin C - 11 mg, Folate - 22.5 mcg, Vit. B6 - .7mcg, Niacin - .6 mg, Pantothenic Acid - .31 mg, Vit. E - .67 IU or 50 mg.
Black-berries	One medium Blackberry contains: Fiber 7 grams, Protein 1 grams, Cal: 75, Carb: 18, Chol: 0, Sat Fat: .2.	Potassium - 282 mg, Calcium - 46 mg, Phosphorus - 30 mg Magnesium - 28 mg, Manganese - 1.9 mg, Iron - .8 mg, Selenium - .9 mg, Zinc - .4 mg.	Vitamin A - 237 IU or 178 mg, Vitamin C - 30 mg, Vitamin E - 1.5 IU or 1.12 mg, Folate (important during pregnancy) - 49 mcg.
Cantaloupe	A ½ of a melon contains: Fiber 2.2 grams, Protein 2 grams, Cal: 95, Carb: 22, Chol: 0, Sat Fat: .1.	Potassium - 213 mg, Phosphorus - 12 mg, Calcium - 7.6 mg Magnesium - 7.6 mg, also contains small amounts of iron, manganese, copper and zinc.	Vitamin A - 2225 IU or 1669 mg, Vitamin C - 29 mg, Folate - 12 mcg, Niacin - .4 mg.
Cherries	One 10 cherries contains: Fiber grams, Protein 1 grams, Cal: 50, Carb: 11, Chol: 0, Sat Fat: .1.
Dates	Ten dates contain: Fiber grams, Protein 2 grams, Cal: 230, Carb: 61, Chol: 0, Sat Fat: .1.
Figs	Ten figs contains: Fiber grams, Protein 6 grams, Cal: 475, Carb: 122, Chol: 0, Sat Fat: .4.
Grapes	Ten Grapes contains: Fiber .8 grams, Protein 0 grams, Cal: 40, Carb: 10, Chol: 0, Sat Fat: .1.	Potassium - 176 mg, Calcium - 13 mg, Phosphorus - 9 mg Magnesium - 4.6 mg, Iron - .4 mg, Selenium - .3 mg.	Vitamin A - 92 IU or 69 mg, Vitamin C - 3.7 mg, Folate - 3.6 mcg, Vitamin B6 - .1 mg.
Kiwi	One medium kiwi contains: Fiber 3 grams, Protein 1 grams, Cal: 45, Carb: 11, Chol: 0, Sat Fat: 0.	Potassium - 588 mg, Phosphorus - 71 mg, Magnesium - 53 mg, Calcium - 46 mg, Selenium - 1.1 mg, Iron - .72 mg, Zinc - .3 mg, Copper - .3 mg	Vitamin A - 310 IU or 233 mg, Vitamin C - 174 mg, Folate - 67 mcg, Vitamin B2 - .09 mg, Niacin - .9 mg, Vitamin B6 - .16 mg, Vitamin E - 3 IU or 2.3 mg.
Lemon	One medium lemon contains: Fiber 1 grams, Protein 1 grams, Cal: 15, Carb: 5, Chol: 0, Sat Fat: 0.	Potassium - 80 mg, Calcium - 15mg, Phosphorus - 9.2 mg, Magnesium - 4.6 mg, Iron - .35 mg, also contains small amounts of selenium, zinc.	Vitamin A - 2 IU or 1.5 mg, Vitamin C - 4 mg.
Mango	One medium mango contains: Fiber 3 grams, Protein 1 grams, Cal: 135, Carb: 35, Chol: 0, Sat Fat: .1.	Potassium - 323 mg, Calcium - 20.7 mg, Phosphorus - 22.8 mg, Magnesium - 18.6 mg, Iron - .26 mg, also contains small amounts of selenium, copper, zinc manganese.	Vitamin A - 8060 IU or 6045 mg, Vitamin C - 57.34 mg, Folate - 29 mcg, Vitamin B2 - 0.12 mg, Niacin - 1.2 mg, Vit. B6 - .28 mg, Vit. E - 3.51 IU or 2.6 mg.
Orange	One medium orange contains: Fiber 3 grams, Protein 1 grams, Cal: 60, Carb: 15, Chol: 0, Sat Fat: 0.	Potassium - 237 mg, Calcium - 52 mg, Phosphorus - 18 mg Magnesium - 13 mg, Selenium - .65 mg, also contains small amounts of iron, zinc.	Vitamin A - 269 IU or 202 mg, Vit. C - 70 mg, Folate - 40 mcg, B1 (thiamine) - .1 mg, Pantothenic Acid - .33 mg.
Peach	One medium peach contains: Fiber 1 grams, Protein 1 grams, Cal: 35, Carb: 10, Chol: 0, Sat Fat: 0.	Potassium - 193 mg, Phosphorus - 12 mg, Magnesium - 6.9 mg, Calcium - 5 mg, Selenium - .4 mg, also contains small amounts of iron, zinc.	Vitamin A - 524 IU or 393 mg, Vitamin C - 19 mg, Folate - 5.5 mcg, Niacin - .97 mg.
Prunes	Five large prunes contains: Fiber grams, Protein 1 grams, Cal: 115, Carb: 31, Chol: 0, Sat Fat: 0.
Straw- berry	One cup of strawberries contains: Fiber 3 grams, Protein 1 grams, Cal: 45, Carb: 10, Chol: 0, Sat Fat: 0.	Potassium - 239 mg, Phosphorus - 27 mg, Calcium - 20 mg, Magnesium - 14 mg, Selenium - 1 mg, Iron - .55 mg, Manganese - .42 mg, also contains small amounts of zinc and copper.	Vitamin A - 39 IU or 29 mg, Vitamin C - 82 mg, Folate (important during pregnancy) - 25.5 mcg.
Tomato	One medium tomato contains: Fiber 1.35 grams, Protein 1 grams, Cal: 25, Carb: 5, Chol: 0, Sat Fat: 0.	Potassium - 396.7 mg, Phosphorus - 62.7 mg, Magnesium - 22.8 mg, Calcium - 31.9 mg, Sodium - 11.4 mg, Iron - .51 mg, Selenium - .8 mg, also small amounts of manganese, copper and zinc.	Vitamin A - 2364 IU or 1773 mg, Vitamin C - 25 mg, Folate (important during pregnancy) - 46 mcg, Niacin - .94 mg, Vitamin B6 - .1 mg.
Water-melon	One third of medium watermelon contains: Fiber 1 grams, Protein 1 grams, Cal: 51.7, Carb: 11.7, Chol: 0, Sat Fat: .1.	Potassium - 332 mg, Magnesium - 31.5 mg, Phosphorus - 26 mg, Calcium - 23 mg, Iron - .5 mg, Selenium - .3 mg, also contains small amounts of manganese, copper and zinc.	Vitamin A - 1050 IU or 788 mg, Vitamin C - 27 mg, Niacin - .57 mg, Vitamin B1 - .23 mg, Vitamin B6 - .4 mg, Folate (important during pregnancy) - 6.33 mcg.

VEGETABLE CHART SHOWING VITAMIN AND MINERAL VALUES

Note: only the vegetable that have the greatest healing properties are listed, and only the nutrients that appear in significant quantities are listed:

Vegetable	Amount	Minerals Contained	Vitamins Contained
Artichoke	One medium cooked artichoke with no added salt contains 4.2 grams protein and 6.5 grams of fiber.	Potassium - 425 mg, Phosphorus - 103 mg, Magnesium72 mg Calcium - 54 mg; also contains small amounts of selenium, iron, manganese, copper and zinc.	Vitamin C - 12 mg , Niacin - 1.2 mg, Pantothenic Acid – .5 mg, Folate - 61.2 mcg, Vitamin A - 212 IU or 159 mg (1 IU is equal to approximately .75 mg).
Lima Beans	One cup of cooked large lima beans with no added salt contains 14.7 grams protein, 13.2 grams fiber, and 44 Carb.	Potassium - 955 mg, Phosphorus - 208.7 mg, Magnesium - 8.8 mg, Calcium - 32 mg, Selenium - 8.5 mg, Iron – 4.5 mg, Zinc - 1.8 mg, Sodium - 3.8 mg, Manganese – .8 mg copper - .44 mg.	Pantothenic Acid - .8 mg, Niacin - .8 mg, Folate - 156 mcg, also contains small amounts of other vitamins
Broccoli	One cup of cooked broccoli contains: Fiber 4.6 grams, Protein 5 grams, Cal: 45, Carb: 9, Chol: 0, Sat Fat: .1.	Potassium - 456 mg, Phosphorus - 92 mg, Calcium – 72 mg, Sodium - 56 mg, Magnesium – 37.4 mg, Iron – 1.3 mg, Vitamin K - 220 mcg, also small amounts of selenium, manganese, copper and zinc.	Vitamin A - 2166 IU or 1624 mg, Vitamin C - 116 mg, Niacin – .90 mg Pantothenic Acid - .8 mg, Folate - 78 mcg, also small amounts of other vitamins.
Brussels Sprouts	One cup of cooked Brussels-sprouts contains: Fiber grams, Protein 4 grams, Cal: 60, Carb: 13, Chol: 0, Sat Fat: .2.
Cabbage	One cup of cooked cabbage contains: Fiber grams, Protein 1 grams, Cal: 30, Carb: 7, Chol: 0, Sat Fat: 0.
Carrots: Cooked	One cup of cooked carrots contains: Fiber 4.4 grams, Protein 2 grams, Cal: 70, Carb: 16, Chol: 0, Sat Fat: .1.	Potassium - 398 mg, Sodium - 115 mg, Calcium–54 mg, Phosphorus 53 mg, Magnesium - 22 mg, Iron – 1 mg, also contains small amounts of selenium, manganese, copper and zinc.	Vitamin A – 43,092 IU or 32 mg, Vitamin C - 4 mg. Niacin - .9 mg, Folate - 24 mcg Pantothenic Acid - .45 mg, Vitamin B6 - .45 mg.
Cauliflower	One cup of cooked cauliflower contains: Fiber 3.4 grams, Protein 2 grams, Cal: 30, Carb: 6, Chol: 0, Sat Fat: 0.	Potassium - 176 mg, Phosphorus – 39.6 mg, Calcium – 19.8 mg, Sodium 18.6 mg, Magnesium - 11.2 mg, also contains small amounts of Copper selenium, iron, manganese, and zinc.	Vitamin C - 55 mg, Vitamin A - 3 IU or 2.24 mg, Pantothenic Acid - .6 mg, also contains small amounts of other vitamins.
Corn	One ear of cooked corn with no salt contains 2.6 grams of protein and 2.1 grams of fiber.	Potassium -191.7 mg, Phosphorus - 79.3 mg, Magnesium - 24.6 mg, Sodium - 13 mg, Calcium - 1.5 mg, Selenium - .6 mg, Iron - .5 mg. Zinc - .4 mg, also small amounts of manganese and copper.	Vitamin C - 4.8 mg, Vitamin A - 167 IU or 125 mg, Niacin - 1.2 mg, Folate - 27.3 mcg, Pantothenic Acid - .68 mg, also contains small amounts of other vitamins.
Cucumber	Half a cup of sliced cucumber with skins contains .36 grams of protein and .42 grams of fiber.	Potassium - 74.9 mg, Phosphorus - 1.4 mg, Magnesium - 5.7 mg Sodium - 1 mg, Calcium - 7.3 mg, also contains small amounts of selenium, iron, manganese, copper and zinc.	Vitamin C - 2.6 mg, Vitamin A - 111.8 IU or 83.9 mg, also contains small amounts of other vitamins.
Green Pepper	One small raw pepper contains .66 grams of protein and 1.3 grams fiber.	Potassium - 131 mg, Phosphorus - 14 mg, Magnesium – 7.4mg Calcium - 6.7 mg, Sodium - 1.48 mg, also contains small amounts of selenium & iron.	Vit. A - 467.7 IU or 351 mg, Vit. C - 66 mg, Niacin - .4 mg, Folate – 6.8 mcg, also contains small amounts of other vitamins.
Mushroom	Half a cup of raw mushrooms contains 1.0 grams of protein and .42 grams of fiber.	Potassium-129.5 mg, Phosphorus - 36.4 mg, Magnesium - 3.5 mg , Selenium - 3 mg, Calcium - 1.8 mg, Sodium - 1.4 mg Iron - .36 mg, also small amounts of manganese, copper and zinc	Vitamin D - 26.6 IU or 20 mg, Niacin - 1.4 mg, Vitamin C - .8 mg, Pantothenic Acid - .5 mg, also contains small amounts of other vitamins.
Onions	One small onion cooked without salt contains .8 grams of protein and 1.3 grams of fiber.	Potassium - 110 mg, Phosphorus - 23.1 mg, Calcium - 14 mg, Magnesium - 7 mg, Sodium - 2.1 mg, Selenium - .42 mg, also contains small amounts of iron, manganese, copper and zinc.	Vitamin C - 4.5 mg, Folate - 9 mcg, also contains small amounts of other vitamins.
Peas: Black-Eyed	One cup of cooked black-eyed peas contains: Fiber 13 grams, Protein 13 grams, Cal: 190, Carb: 35, Chol: 0, Sat Fat: .2.
Peas: Green	One cup of cooked green peas contains: Protein 8 grams, Cal: 115, Carb: 21, Chol:0 , Sat Fat: .1.	Potassium-433.6 mg, Phosphorus - 187.2 mg, Magnesium - 62.4 mg, Calcium - 43.2 mg, Sodium - 4.8 mg, Selenium - 3.0 mg, Iron - 2.5 mg, Zinc - 1.9 mg. Manganese - .8 mg.	Vitamin A - 955.2 IU or 716 mg, Vitamin C - 22.72 mg, Niacin - 3.23 mg, Folate - 100.8 mcg, Vitamin B1 (thiamine) - .41 mg, Vitamin B6 - .35 mg.
Potatoes	One medium baked potato without salt contains 3.0 grams of protein and 2.3 grams of fiber.	Potassium - 610 mg, Phosphorus - 78 mg, Magnesium - 39 mg, Calcium - 7.8 mg, Sodium - 7.8 mg, Iron - .55 mg, Selenium - .46 mg, Zinc - .45 mg, also small amounts of manganese & copper.	Vitamin C - 20 mg, Niacin - 2.18 mg, Pantothenic Acid - .9 mg, Vitamin B6 - .5 mg, Folate - 14 mcg, also contains small amounts of other vitamins.
Spinach	One cup of raw spinach contains .86 grams of protein and .81 grams of fiber.	Potassium-167.4 mg, Phosphorus - 14.7 mg, Magnesium - 23.7 mg, Calcium - 29.7 mg, Sodium - 23.7 mg, Iron - .81 mg, Selenium - .3 mg, also small amounts of manganese, copper and zinc.	Vitamin A – 2518 IU or 2014.5 mg, Vitamin C - 8.43 mg, Folate - 58.2 mcg, Vitamin K - 145 mcg, also contains small amounts of other vitamins.
Squash Summer or Zucchini	One cup of sliced summer squash or zucchini, baked with no added salt contains 1.65 grams of protein and 2.5 grams of fiber.	Potassium-345.6 mg, Phosphorus - 7.2 mg, Magnesium - 43.2 mg, Calcium - 48.6 mg, Sodium - 1.8 mg, Iron - .65 mg, Manganese - .38 mg, Selenium - .36 mg, Zinc - .7 mg.	Vitamin A – 645.8 IU or 516.6 mg, Vitamin C - 9.9 mg, Niacin - .92 mg, Folate - 36 mcg, also contains small amounts of other vitamins.
Squash, Winter	One cup of cubed winter squash, baked with no added salt contains 1.02 grams of protein and 2.07 grams of fiber.	Potassium - 181.3 mg, Phosphorus - 21.7 mg, Magnesium - 17.0 mg, Calcium - 32.5 mg, Sodium - 27.9 mg, Iron - .52 mg, Selenium - .46 mg, also small amounts of manganese, copper and zinc.	Vitamin A – 21.9 IU or 17.5 mg, Vitamin C - 5.4 mg, Niacin - 1.25 mg, Folate - 57.4 mcg, Pantothenic Acid - .55 mg, also contains small amounts of other vitamins.
Sweet Potatoes	One medium sweet potato baked in its skin contains 1.96 grams of protein and 3.42 grams of fiber.	Potassium - 273 mg, Phosphorus - 29.5 mg, Magnesium – 13.5 mg, Calcium - 6.2 mg, Sodium - 11.0 mg, Iron - .55 mg, Selenium - .5 mg, Manganese - .6 mg, Zinc - .3 mg.	Vitamin A – 31,095 IU or 24,877 mg, Vit. C - 28.0 mg, Pantothenic Acid - .74 mg, Niacin - .69 mg, Folate - 26.2 mcg, also contains small amounts of other vitamins.

NUTS AND SEEDS NUTRIENT CHART SHOWING VITAMIN AND MINERAL VALUES

Note: only those nutrients which appear in significant quantities are listed:

Nut/Seed	Protein/Fiber (raw, unsalted)	Minerals (in descending order)	Vitamins (in descending order)
Almonds	1 ounce (24 whole nuts) raw contains 6 grams of protein and 3.35 grams of dietary fiber.	Potassium 206 mg, Phosphorus 134 mg, Calcium 70 mg, Sodium 0.2 mg, Magnesium 77 mg, Selenium 1.2 mcg, Iron 1.2 mg, Zinc 0.95 mg, Manganese 0.7 mg, also small amount of copper.	Folate 8.2 mcg, Vitamin E 9.1 IU or 7.3 mg, Vitamin A 2.8 IU or 2.1 mg, Niacin 1.1 mg. (1 IU is equal to approximately .75 mg).
Brazil Nuts	1 ounce (6-8 whole nuts) raw contains 4 grams of protein and 2.1 grams of fiber.	Phosphorus 205.3 mg, Potassium 186.8 mg, Magnesium 106.6 mg, Selenium 543.5 mcg, Calcium 45.4 mg, Zinc 1.15 mg Iron 0.69 mg, also small amounts of manganese and copper.	Folate 6.24 mcg, Vitamin E or 2 IU or 1.6 mg, Vitamin C 1.0 mg, also contains small amounts of other vitamins.
Cashews	1 ounce whole nuts raw contains 5.17 grams of protein and 0.94 grams of fiber.	Potassium 187 mg, Phosphorus 168 mg, Magnesium 82.8 mg, Calcium 10.5 mg, Sodium 3.4 mg, Iron 1.9 mg, Zinc 1.64 mg, Selenium 5.6 mcg, also small amounts of manganese and copper.	Vitamin K 9.7 mcg, Folate 7.0 mcg, also contains small amounts of other vitamins.
Chestnuts	Ten roasted kernels with no salt added contains 2.7 grams of protein and 4.3 grams of fiber. (Note: chestnuts must be boiled or roasted before eating due to the high levels of tannic acid).	Potassium 497 mg, Phosphorus 90 mg, Calcium 24.4 mg, Magnesium 27.7 mg, Sodium 1.7 mg, Iron .76 mg, Selenium 1.0 mcg, Manganese 1.0 mg, also contains small amounts of copper and zinc.	Vitamin A 20.1 IU or 15.8 mg, Vitamin C 21.8 mg, Niacin 1.12 mg, Pantothenic Acid .46 mg, Folate 58.8 mcg, Vitamin K 6.55 mcg, also contains small amounts of other vitamins.
Hazelnuts	Ten nuts raw contains 2 grams of protein and 1.4 grams of fiber.	Potassium 95.2 mg, Phosphorus 40.6 mg, Magnesium 22.8 mg, Calcium 16 mg, Iron .66 mg, also small amounts of selenium, manganese.	Vitamin A 2.8 IU or 2.1 mg, Vitamin C .9 mg, Folate 15.8 mcg, Vit. K 2 mcg, also small amounts of other vitamins.
Macadamias	10-12 kernels (1 ounce) raw contains 2.24 grams of protein and 2.44 grams of fiber.	Potassium 104.3 mg, Phosphorus 53.3 mg, Magnesium 36.9 mg, Calcium 24 mg, Sodium 1.4 mg, Iron 1.0 mg.	Folate 3.1 mcg, also contains small amounts of other vitamins.
Pecans	1 ounce (20 halves) raw contains 2.6 grams of protein and 2.7 grams of fiber.	Potassium 116.2 mg, Phosphorus 78.5 mg, Magnesium 34.3 mg, Calcium 19.8 mg, Zinc 1.3 mg, Iron .7 mg, Manganese 1.3 mg, Selenium 1.0 mcg, also contains small amount of copper.	Vitamin A 15.8 IU or 11.9 mg, Folate 6.23 mcg, also contains small amounts of other vitamins.
Peanuts	One ounce of raw peanuts contains 7.31 grams of protein and 2.4 grams of fiber.	Potassium 200 mg, Phosphorus 107 mg, Magnesium 47.6 mg, Calcium 26 mg, Sodium 5.1 mg, Iron 1.3 mg, Selenium 2.0 mcg, also contains small amounts of manganese, copper and zinc.	Niacin 3.4 mg, Vitamin E 3 IU or 2.4 mg, Folate 68.0 mcg, also contains small amounts of other vitamins.
Pine Nuts / Pignolias	1 ounce-dried nuts contains 3.9 grams of protein and 1.0 gram of fiber.	Potassium 169 mg, Phosphorus 163 mg, Magnesium 71.2mg, Calcium 4.5 mg, Manganese 2.4 mg, Zinc 1.8 mg, Iron 1.6 mg, also contains small amounts of selenium and copper.	Vitamin E 3.3 IU or 2.6 mg, Niacin 1.2 mg, Folate 19 mcg, Vitamin A 8.2 IU or 6 mg, Vitamin K 15.3 mcg, also contains small amounts of other vitamins.
Pistachios	1-ounce (49 kernels) dry roasted contains 6.0 grams of protein and 3.0 grams of fiber.	Potassium 295.4 mg, Phosphorus 137.5 mg, Magnesium 34.0 mg, Calcium 31.2 mg, Sodium 2.8 mg, Iron 1.2 mg, Selenium 2.6 mcg, also contains small amounts of manganese, copper and zinc.	Vitamin A 74.3 IU or 55.7 mg, Folate 14.2 mcg, also contains small amounts of other vitamins.
Pumpkin & Squash Seeds	1 ounce of roasted pumpkin or squash seeds without salt contains 5.3 mg of protein and no fiber.	Potassium 260.5 mg, Magnesium 74.3 mg, Phosphorus 26.1 mg, Calcium 15.6 mg, Sodium 5.1 mg, Zinc 2.9 mg, Iron 0.9 mg, also contains small amounts of manganese and copper.	Vitamin A 17.6 IU or 13.2 mg, Folate 2.6 mcg, also contains small amounts of other vitamins.
Sunflower Seeds	1 ounce of dry roasted sunflower seeds contains 5.5 mg of protein and 3.1 mg of fiber.	Phosphorus 327.4 mg, Potassium 241 mg, Magnesium 36.6 mg, Calcium 19.8 mg, Zinc 1.5 mg, Iron 1.0 mg, Selenium 22.5 mcg, also contains small amounts of manganese and copper.	Vitamin A 6.5 IU or 4.9 mg, Folate 67.2 mcg, Vitamin E 7.5 IU or 6.0 mg, also contains small amounts of other vitamins.
Walnuts	1 ounce (14 halves) of English walnuts contains 4.3 mg of protein and 1.9 mg of fiber.	Potassium 125 mg, Phosphorus 98.0 mg, Magnesium 44.8 mg, Calcium 27.8 mg, Manganese 1.0 mg, Zinc .9 mg, Iron .8 mg Selenium 1.4 mcg, also contains small amounts of copper.	Folate 27.8 mcg, also contains small amounts of other vitamins.

CEREAL GRASS CHART SHOWING VITAMIN, MINERAL AND AMINO ACID VALUES

The following table summarizes the levels of known nutrients contained in all cereal grasses, such as wheat, barley, rye, and alfalfa grasses. All Cereal Grasses Are Nutritionally Identical: The taste of young cereal grass leaves varies slightly with the species of cereal plant, from quite sweet (rye grass) to slightly bitter (barley grass). But the nutrient content of these grasses varies with their stage of growth and growing conditions, rather than with the species of cereal grass analyzed:

Cereal Grass	Protein/Fiber	Minerals (in descending order)	Vitamins (in descending order)
Wheat, Barley, Rye, and Alfalfa Grasses	1 ounce or 28 grams of wheat, barley, or rye grass contains 51,200 mg of protein, 38,400 mg of fiber, chlorophyll 1,216 mg, carbohydrates 83.2 gm, and calories 640.	Potassium 896 mg, Calcium 144 mg, Phosphorus 144 mg, Magnesium 28.8 mg, Iron 16 mg, Sodium 8 mg, Manganese 2.8 mg, Copper .16 mg, Zinc 140 mcg, Iodine 56 mcg, Selenium 28 mcg, & Cobalt 14 mcg.	Vit A 14000 I/U, Choline 8 mg, Vit C 88 mg, Vit K 2240 mcg, Vit B-3 2104 mcg, Vit B-5 672 mcg, Vit B2 568 mcg, Vit B-6 360 mcg, Vit B-9 304 mcg, Biotin 32 mcg, Vit B1 80 mcg, Vit E 8.8 mcg, & Vit B-12 8 mcg.
Wheat, Barley Rye, and Alfalfa Grasses	Amino Acids: Glutamic Acid 680 mg, Serine 680 mg, Asparatic Acid 624 mg,	Leucine 456 mg, Alanine 384 mg, Valine 352 mg, Glycine 328 mg, Arginine 313 mg, Phenylanlanine 304 mg, Threonine 296 mg, Proline 264 mg, Isoleucine 248 mg, Lysine 232 mg,	Tyrosine 144 mg, Histidine 128 mg, Methionine 120 mg, Amide 80 mg, Cystine 64 mg, Trytophan 32 mg, & Purines 16 mg.

MEASURING UNITS USED IN FOODS, VITAMINS, AND VEGETABLES

1 cup = 8 fluid oz =1/2 pint = 237 ml = 16 tbl (tablespoons)

1 tsp (teaspoon) = 1/6 fluid oz = 4.9 grams = 5ml = 1/3 tbl = 1/48 cup = .30 cubic inches

1 tbl = 1/2 fluid & dry oz = 15 grams = 14.8 ml = 3 tsp = 1/16 cup or 2 tbl (30 ml) = 1 liquid oz 

Ounce (oz or oz av) [a traditional unit of weight. 1/16 pound = 30 grams or 1 lb. (16 oz) = 453.6 grams.

Gram (g) is a small mass, equal to about 15.43 grains or .033 ounce or 30 divided by 1 = .033; 1 oz. = 28.35 grams or 3.5 oz = 100 grams

Milli- (m-) a metric prefix meaning 0.001 (one thousandth).

Milligram (mg) a common metric unit of mass. One milligram equals approximately .015 grains or .033 x .001 = .000033 oz or 1/1000 gram.

Micro- (µ- or mc-) a metric prefix meaning 10^-6 (one millionth).

Microgram (µg or mcg a metric unit of mass equal to .000001 or 10^-6 x .033 = .000000033 oz or 1/1000 mg.

International Unit (IU) a unit used to measure the mass of certain vitamins and drugs based on their expected effects: the equivalent of 1 IU is .3 microgram (0.0003 mg) for vitamin A, 50 micrograms (0.05 mg) for vitamin C, 25 nanograms (0.000 025 mg) for vitamin D, and 2/3 milligram for vitamin E.

1 kilojoule = 1/4 kilocalorie; 1 kilocalorie = 4.2 kilojoules (approximately; 1 millilitre (ml) approximately weighs 1 gram; 1 pint = 568 millilitres.

DEFINITION OF NUTRITIONAL TERMS

Sources of Information: National Academy of Sciences (NAS), National Research Council, Recommended

Dietary Allowances 10th Edition, Present Knowledge in Nutrition, 7th Edition, International Life Sciences Institute, and Nutrition Almanac by Kirschmann.

Adequate Intake or AI: The amount of a nutrient that healthy people should aim for each day, which is set when there isn’t enough scientific evidence to determine an RDA.

Recommended Dietary Allowances or RDA: Nutrient intake recommendations from the Institute of Medicine, an arm of the American Academy of Sciences. RDAs are safe levels of intake for essential nutrients, based on current scientific knowledge. They are set to meet the known nutrient needs or practically all healthy people. RDAs have been around and updated regularly for more than 50 years. RDAs are gradually being replaced by revised guidelines called Dietary Reference Intakes or DRIs.

DRI Dietary Reference Intakes: A joint collaboration with Canada and the US, DRIs are revised recommendations for vitamins and minerals from the Institute of Medicine, an arm of the National Academy of Sciences, which will gradually replace the Recommended Dietary Allowances or RDA guidelines. DRIs are being developed for vitamins and minerals that currently have no RDAs.

Upper Intake Levels or UIs: The largest amount of a nutrient that healthy people can take each day without being placed at increased risk of adverse health effects.

Fiber: What it's good for? Lowers cholesterol and blood sugar levels, helps move waste through the intestines. Diets rich in plant fiber are related to a reduction of heart disease, colon cancer and diabetes. Where you get it? Fruits, vegetables and whole-grains. Tidbit: If you are upping your fiber intake, do it slowly to avoid stomach upset. Also, drink 64 ounces of water, i.e. 8 glasses each day. DRI or RDA: None.

Protein: What it's good for? Keeps the body running, made from different combinations of amino acids. Where you get it? Meat, eggs, dairy products, beans, whole grains, and vegetables. RDA: Between 46 and 63 g for adults.

Amino Acids: What it's good for? Building blocks that make up proteins like hormones, enzymes and proteins in tissues and muscle. There are nine essential amino acids that we need to get from food; the body can make the other 11. Where you get it? Meat, fish, poultry, eggs, dairy products and beans. DRI or RDA: None.

Alpha-lipoic Acid: 600 – 900 mg, Gamma-linolenic acid (GLA): 240 mg, Gymnema Sylvestre: 400 mg.

Essential Fatty Acids (a.k.a. Omega-3 and Omega-6): What they're good for? Make cell membranes, hormones, and prostaglandins. Where you get it? Vegetable oils such as canola, flaxseed, walnut, corn, soybean, and safflower oils, fish, and fish oil supplements. Tidbit: Flaxseed oil is a great source of omega-3s, but not for cooking because heat destroys them. DRI or RDA: None.

Omega 3 (Fish Oil): What it's good for? Stimulates prostaglandin production that dramatically lowers the blood cholesterol & triglyceride levels. Where you get it? Fish oils (avoid oil supplements) eat 3.5 oz of fatty

fish salmon, mackerel, herring or halibut 3 times a week (or use flaxseed oil)

Omega 6 (Vegetable Oil): Stimulates the production of different prostaglandins.

Monounsaturated fats: What it's good for? A nutrient that provides dietary energy without raising cholesterol levels. Where you get it? Olive oil, canola oil, and peanut oil. DRI or RDA: None.

Polyunsaturated fats: What it's good for? A nutrient that provides dietary energy without raising cholesterol levels. Where you get it? Corn oil, safflower seed oil, sunflower seed oil, sesame oil, soybean oil and fish oil. DRI or RDA: None.

Saturated fat: What it's good for? Shown to raise cholesterol, associated with a risk of heart disease. Where you get it? Butter, lard, meat, poultry, whole-milk dairy foods, palm oil, and coconut oil. DRI or RDA: None.

Cholesterol: What it's good for? Makes cell membranes, hormones. Low-density lipoprotein (LDL) is often called "bad" cholesterol because too much in your blood can cause heart disease. High-density lipoprotein (HDL) is often called "good" cholesterol because it helps remove LDL. Where you get it? Meat, poultry, fish, dairy products, and eggs. DRI or RDA: None.

Rutin = 200 mg: Chemistry a compound of the flavonoid class found in common rue, buckwheat, capers, and other plants, and sometimes taken as a dietary supplement.

Bioflavonoid = 100 mg: Any of a group of compounds occurring mainly in citrus fruits and blackcurrants, formerly regarded as vitamins.

Hesperidin = 50 mg

Inositol = 40 mg: Biochemistry a simple carbohydrate which occurs in animal and plant tissue and is a vitamin of the B group.

Bilberry = 240 mg: a hardy dwarf shrub with red drooping flowers and dark blue edible berries, growing on heath land and mountains in northern Eurasia. Genus Vaccinium, family Ericaceae: several species, in particular V. myrtillus. The small blue edible berry of this plant.

Garlic = 1 clove a day significantly lowers cholesterol and triglycerides in blood, also thin the blood. Enchases immune system.

Gingko biloba = 300 mg

Grape seed or Pine Bark extract = 200 mg

Quercetin = 1 gram: Chemistry a yellow crystalline pigment present in plants, used as a food supplement to reduce allergic responses or boost immunity. A flavone derivative.

According to Nutritional experts, too much protein is bad for the body. The body cannot store protein therefore it causes our liver to become stress, which accelerates ageing, disease, and leaches calcium from the bones. Meat, eggs, chicken, and almost all other animal protein foods are void of carbohydrates and fiber, which is bad. Fiver prevents rapid rises in blood sugar. Eat 5 serving of fruits & vegetable each day. Higher fiver foods: apples, pears, prunes, berries, spinach, broccoli, beans all type, lentils, and carrots (4 times a week). Eat brown rice, 100% multiple-grain cereals cooked or dry, 100 % whole-wheat or whole grain bread, add ¼ cup of wheat bran (miller’s bran) to cooked cereals or applesauce.

Glycemic index: measures how quickly various carbohydrates enter the bloodstream. Carbohydrates with high glycemic index raises the blood sugar levels very fast, this is bad. High blood sugar levels, in turn, increase the amount of insulin the body will secrete to bring the blood sugar level back into balance. When this occurs over time, the flood of insulin that is released will cause the blood cells to become insulin resistant (insulin will have a hard time getting into blood cells). In early stages of Type 2 diabetes, the pancreas is always producing too much insulin. This will eventually cause the pancreas to wear out and stop producing insulin. Glycemic index of complex carbohydrates: Fresh fruits juice (no sugar) 40, dry beans 30, garbanzo beans 30, boiled potatoes only 70, dairy products 35, lentils 30, green veggies, tomatoes, mushrooms less than 15, banana 60, fresh fruit 30, carrots (cooked) 85, whole grain bread 50. The body is designed for clean burning carbohydrates and fiber found in vegetable foods and grain products.

Exercise: ½ mile walk on treadmill at 4 mph at a 5 degree incline will drop blood sugar level 30.0 mg/dl. Exercise also clears the blood of glucose and increases the body’s sensitivity to insulin. One should exercise 10 minutes after each meal, especially after breakfast, which definitely help lower blood sugar. It thins the blood so it can flow through the cells of body better. It increases brain activity by elevation of certain hormones in the brain. It promotes an increase in beta-endorphins, a very potent mood elevator. It increases oxygen flow in the body, and if vigorous enough your oxygen intake can go up a 1000 %. It can elevate HDL cholesterol level. It seems to burn up fatty complexes that make up the dangerous LDL cholesterol fractions, replacing them with the beneficial HDL variety. This helps prevent artery plugging. Exercise also lowers triglycerides in the blood by burning fat more efficiently. Triglycerides are molecules of neutral fat. Exercise is absolutely essential in successful and sustained weight loss. After a few week of exercise, the pulse rate will fall to about 45 to 60 beats per minute at rest, whereas the unconditional heart will beat at 60 to 90 beats. Vigorous exercise programs deplete the muscles of stored carbohydrate called glycogen, the primary muscle fuel. It is the glycogen stores that must be replenished with rest, otherwise exercise become very difficult and unpleasant. Exercise such as walking, swimming, bicycling, slow jogging, and etc, must be performed for 30 minutes at a sustain elevated heart rate or MPR. Do not stop exercising until 30 minutes is up!! Maximum pulse rate or MPR = 220 – [my] age (62) = 158 x 85% = 134.3 MPR.  

VITAMIN NUTRITIONAL DICTIONARY CHART

The following information is taken from the following websites: 1) Dr. J. D. Decuypere’s website: healthalternatives2000.com, 2) Harvard School of Public Health’s website: hsph.harvard.edu/nutritionsource/vitamins.html, and Dr. Julian M. Whitaker’s book Reversing Diabetes.

Vitamins are organic food substances found only in living things, i.e. plants and animals. They are essential for our bodies to function properly, for growth, energy and for our general well-being. With very few exceptions the human body cannot manufacture or synthesize vitamins. They must be supplied in our diet or in man-made dietary supplements. Some people believe that vitamins can replace food, but that is incorrect. In fact, vitamins cannot be assimilated without also ingesting food. That is why it is best to take them with a meal. Synthetic vitamin supplements can be of varying quality, so it is a good idea to get your supplements from a reliable source. Fat Soluble Vitamins can be stored in the body and need not be consumed daily. Water Soluble Vitamins are not stored in the body and should therefore be consumed daily. While it is difficult to ‘overdose’ on them from ordinary sources, consuming mega doses of fat soluble vitamins, especially A and D, can lead to a dangerous buildup in the body. Abbreviations: IU=International Units; mg=milligrams; mcg=micrograms. Only those foods which contain a significant quantity of vitamins are listed. They are listed in descending order by nutrient quantity. Do not exceed Upper Intake Level (UL).

Nutrient: Daily Amount	Benefits, Deficiency, and Overdose	Fruit Sources	Vegetable Sources	Nut/Seed Sources
Vitamin A (Beta- Carotene): Adult males: 7500 mg or 10,000 IU (plant-derived). Adult females: 6000 mg or 8,000 IU. Pregnant or lactating 9000 mg or 12,000 IU. Children ages 1-3: 3000 mg or 4,000 IU; ages 4-6: 3750 mg or 5,000 IU; ages 7-10: 5250 mg or 7,000 IU. 1 IU is equal to approximately .75mg. Upper Intake Level (UL): 25,000 units.	Benefits: Vitamin A helps cell reproduction and helps repair body tissues. It also stimulates immunity and is needed for formation of some hormones. It promotes healthy eyes, especially good night vision. It promotes strong immune system. It promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It effective preventive measles and is GOOD for DIABETES. Deficiency: can cause night blindness, dry skin, poor bone growth, hair growth in children, loss of appetite, lowers resistance to infection, dry eyes, and weak tooth enamel. When taken during pregnancy it can cause birth defects. Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A. Overdose: Vitamin A can be toxic in large doses, for your body stores excess Vitamin A, so don't exceed Upper Intake Level (UL). Overdose produces headaches; blurred vision; fatigue; diarrhea; irregular periods; joint and bone pain; dry, cracked skin; rashes; loss of hair; vomiting, liver damage.	Tomatoes Cantaloupes Watermelon Peaches Kiwi Oranges Blackberries	Sweet potato Kale Carrots Spinach Avocado Broccoli Peas Asparagus Squash Summer Green Pepper	Pistachios Chestnuts Pumpkin Seeds Pecans Pine Nuts (Pignolias) Sunflower Seeds Almonds Filberts/Hazelnuts
Vitamin B1 (Thiamine): Adult males: 1.2 mg. Adult females: 1.1 mg. Pregnant or lactating 1.5 mg. Children: 6 to .9 mg. Upper Intake Level (UL): 50 mg	Benefits: Vitamin B1/ thiamine is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. It promotes growth and muscle tone. Deficiency: Anxiety, hysteria, depression, muscle cramps, loss of appetite, can leave one fatigued and weak, and in extreme cases beriberi (mostly in alcoholics). Overdose: Unknown, although excess of one B vitamin may cause deficiency of others. Note: Most fruits and vegetables are not a significant source of thiamine.	Watermelon	Peas Avocado (Found in dried Beans, whole and enriched Grains, but not in significant amounts).	No nuts contain a significant amount of vitamin B1. Sunflower Seeds
Vitamin B2 (Riboflavin): Adult males: 1.6 mg. Adult females: 1.1 mg. Pregnant or lactating 1.5 mg. Children: 6 to .9 mg. Upper Intake Level (UL): 50-100 mg.	Benefits: Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It helps in releasing energy from carbohydrates. It keeps red blood cells healthy and makes hormones. Essential to the functioning of Vitamin B6 and Niacin. High doses of B-2 may help prevent migraine headaches. Deficiency: Cracks and sores around the mouth and nose; visual problems. Overdose: See Vitamin B1. Note: Most fruits and vegetables are not a significant source of riboflavin.	Kiwi	Avocado (Spinach Mushroom Enriched Noodles but not in significant amounts).	No nuts contain a significant amount of vitamin B2.
Vitamin B-3 (Niacin): Adult males: 23 mg. Adult females: 16 mg – Pregnant or lactating 18 mg. Children: 9-16 mg. Upper Intake Level (UL): 50-90 mg. Niacin is converted to niacinamide in the body.	Benefits: Niacin assists in the functioning of the digestive system, skin, nerves, and blood circulation. It is also important in many enzymes for the conversion of food to energy. At UL it can lower cholesterol and triglyceride levels in the blood, also may help restore insulin –producing cells (beta cells) in pancreas. Deficiency: In extreme cases, pellagra, a disease characterized by dermatitis, diarrhea and mouth sores. Overdose: Hot flashes, ulcers, liver disorders, high blood sugar, uric acid, and cardiac arrhythmias.	Peaches Tomatoes Kiwi Bananas Cantaloupe Watermelon	Avocado, Peas Potatoes Mushroom Squash winter /summer Corn, Artichoke Asparagus Lima, Beans Sweet potato, Kale Broccoli, Carrots, Green Pepper	Peanuts Pine Nuts (Pignolias) Chestnuts Almonds (also in Tuna)
Vitamin B-5 (Pantothenic Acid): Adult males: 5 mg. Adult females: 5 mg. Pregnant or lactating 7 mg. Children: 2-4 mg. Upper Intake Level (UL): 2000 mg.	Benefits: Pantothenic acid is essential for the metabolism of food as well as in the formation of important adrenal hormones, chemicals that regulate nerve function, and (good) cholesterol. It is necessary to make vitamin D and red blood cells. At UL it can reduces pain and stiffness in arthritis. Converts food to molecular forms. Deficiency: Unclear in humans. Overdose: See Vit. B1.	Oranges Bananas (Found in whole grain cereals & legumes, but not in sig. amounts).	Avocado, Sweet potato Potatoes, Corn, Lima Beans, Squash winter Mushroom, Broccoli Artichoke Cauliflower, Carrots	No nuts contain a significant amount of vitamin B5.
Vitamin B-6 (Pyridoxine): Adult males: 1.8 mg. Adult females: 1.7 mg. Pregnant or lactating 2 mg. Children: .6-1.3 mg. Upper Intake Level (UL): 1000 mg.	Benefits: Vitamin B6 helps convert food into energy, i.e. carbohydrate metabolism. It plays a role in the creation of antibodies in the immune system and enhances it. It helps maintain normal nerve function and acts in the formation of red blood cells and keeps them healthy. It helps prevent heart disease, and promotes nerve and brain function. It is also required for the chemical reactions of proteins, i.e. for protein metabolism and absorption. The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions. Small doses of B-6 may help alleviate morning sickness. At UL it is GOOD for DIABETES and METABOLISM. Deficiency: Anemia, irritability, patches of itchy, scaling skin; convulsions. Overdose: Nerve damage and can cause balance difficulties.	Bananas Watermelon	Avocado Peas Potatoes Carrots (Found in Spinach & Broccoli, but not in significant amounts).	No nuts contain a significant amount of vitamin B6.
Vitamin B-9 (Folate and Folic Acid): Adult males: 400 mcg. Adult females: 400 mcg. Pregnant or lactating 600 mcg. Children: .150-300 mcg. Upper Intake Level (UL): 1000 mcg.	Benefits: It is essential for the manufacture of genetic material as well as protein metabolism, red blood cell formation, as well as components of the nervous system. It is crucial in creating amino acids. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo and the risk of certain birth defects. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy. Pregnant women trying to conceive are often told to take folate. Deficiency: Impaired cell division; anemia; diarrhea; gastrointestinal upsets. Overdose: Convulsions in epileptics. May mask pernicious anemia (see Vitamin B12 deficiency). Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements.	Kiwi Blackberries Tomatoes Orange Strawberry Bananas Cantaloupe	Lima Beans Asparagus, Avocado Peas, Artichoke Spinach Squash winter/summer Broccoli Corn Sweet potato Kale Potatoes Carrots Onions Green Pepper	Peanuts Sunflower Seeds Chestnuts Walnuts Pine Nuts (Pignolias) Filberts/Hazelnuts Pistachios Almonds Cashews Brazil Nuts Pecans Pumpkin Seeds
Vitamin B-12 (Cobalamin): Adult males: 2.4 mcg. Adult females: 2.4 mcg. Pregnant or lactating 2.8 mcg. Children: .150-300 mcg. Upper Intake Level (UL): 1000 mcg.	Benefits: Vitamin B12 (Cobalamin or Cyanocobalamin) like the other B vitamins is important for metabolism. It builds genetic material. It helps in the formation of red blood cells and in the maintenance of the central nervous system. It keeps red blood cells healthy, releases energy from food, boosts the immune system, and helps prevent heart disease. Deficiency: Pernicious anemia; nerve damage. (Note: Deficiency rare except in strict vegetarians, the elderly or people with malabsorption disorders.) Overdose: see Vitamin B1.	Fruit none	Veg none (Vit. B-12 is available only in dairy sources and animal products such as fish, poultry, and meats).	No nuts contain a significant amount of vitamin B12.
Biotin: a colorless crystalline growth vitamin of the B complex C10H16N2O3S Adult males: 300 mcg, Adult females: 300 mcg. Pregnant or lactating 2.8 mcg. Children: .150-300 mcg. Upper Intake Level (UL): 16 mg.	Benefits: Essential for proper body chemistry, it metabolizes fats, proteins, and carbohydrates (glucose). It helps in the transfer of carbon dioxide and assists in various metabolic chemical conversions, the formation of certain fatty acids. At UL monitor blood sugars closely for it can reduce blood sugar dramatically). Deficiency: Seborrhic dermatitis in infants. Rare in adults, but can be induced by consuming large amounts of egg whites - anorexia, nausea, vomiting, dry scaly skin. Overdose: see Vitamin B1	Fruit none	(Found in: cauliflower mushrooms, spinach yeast egg yolk salmon but not in significant amounts).	No nuts contain a significant amount of Biotin (Found in Peanut Butter, but not in significant amounts)
Vitamin C (Ascorbic Acid): Adult males: 90 mg. Adult females: 75 mg. Pregnant or lactating 75-90 mg. Children: 50 mg. Upper Intake Level (UL): 2000-3000 mg.	Benefits: Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Helps bind cells together and strengthens blood vessel walls. It helps maintain healthy gums, and aids in the absorption of iron. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent. It may reduce the effects of the common cold. It helps wounds heal, strengthens blood vessels, builds connective tissue, healthy gums, skin, and promotes strong teeth and bones. May boost immunity. At UL it can enhance the function of white blood cells in the body. Deficiency: Muscle weakness, bleeding gums; easy bruising. In extreme cases, scurvy. Overdose: Unknown.	Kiwi Strawberry Orange Blackberries Cantaloupe Watermelon Tomatoes Lime, Peach Bananas Apples Lemons Grapes	Artichoke Asparagus Avocado Broccoli Carrots Cauliflower, Corn Cucumber Green Pepper Kale Lima Beans Mushroom, Onions Peas, Potatoes Spinach Squash summer/ winter Sweet potato	No nuts contain a significant amount of vitamin C
Vitamin D: Adult males: 75 mg or 100 IU. Adult females: 75 mg or 100 IU. Children: 50 mg. Upper Intake Level (UL): 150 mg.	Benefits: Vitamin D is known as the "sunshine vitamin" since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of good sunshine three times weekly is adequate to produce the body's requirement of vitamin D. This means that we don't need to obtain vitamin D from our diet unless we get very little sunlight – usually not a problem for children. V Vitamin D is vital to the human body as it promotes absorption of calcium and magnesium, which are essential for the normal development of healthy teeth and bones. It also helps maintain adequate levels of calcium and phosphorus in the blood. Deficiency: Rickets in children; bone softening in adults; osteoporosis. Overdose: Calcium deposits in organs; fragile bones; renal and cardiovascular damage.	Fruit none	Mushroom	No nuts contain a significant amount of vitamin D.
Vitamin E (d-Alpha tocopherols): Adult males: 22.5 mg or 30 IU. Adult females: 22.5 mg or 30 IU. Children: 6-11 mg or 8.25 IU. Upper Intake Level (UL): 525 mg or 700 IU. (1 IU is equal to approximately .75 mg).	Benefits: Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. As an antioxidant it powers and protects cell membranes essential for red blood cells, it aids cellular respiration and protects lung tissue from pollution. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue. Note: some researchers and medical experts believe that we should use higher doses of vitamin E because of all of the positive studies. The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer. Antioxidant. Helps form red blood cells, muscles and other tissues. Preserves fatty acids. Deficiency: Rare, seen primarily in premature or low birth weight babies or children who do not absorb fat properly. Causes nerve abnormalities. Overdose: Unknown.	Blackberries Bananas Apples Kiwi	Corn Soybeans Wheat Germ Brown Rice Cottonseed Oil Soybean Oil Vegetable Oils such as Corn & Butter	Almonds Sunflower Seeds Pine Nuts (Pignolias) Peanuts Brazil Nuts
Vitamin K: Adult males: 120 mcg. Adult females: 90 mcg. Children: half the amount, depending on age. Upper Intake Level (UL): none established	Benefits: Vitamin K is fat soluble and plays a critical role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins involved in bone health. It is also made by intestinal bacteria. Deficiency: Defective blood coagulation. Overdose: Jaundice in infants.	Fruit none; Dairy Products and Eggs	Dark green leafy vegetables such as spinach, broccoli, and kale.	Pine Nuts (Pignolias) Cashews Chestnuts Filberts/Hazelnuts

MINERAL NUTRITIONAL DICTIONARY CHART

The following information is taken from Dr. J. D. Decuypere’s website healthalternatives2000.com, Harvard School of Public Health website hsph.harvard.edu/nutritionsource/vitamins.html, and Dr. Julian M. Whitaker’s book Reversing Diabetes. Minerals are elements that originate in the soil and cannot be created by living things, such as plants and animals. Yet plants, animals and humans need minerals in order to be healthy. Plants absorb minerals from the soil, and animals get their minerals from the plants or other animals they eat. Most of the minerals in the human diet come directly from plants, such as fruits and vegetables, or indirectly from animal sources.

Minerals may also be present in your drinking water, but this depends on where you live, and what kind of water you drink (bottled, tap). Minerals from plant sources may also vary from place to place, because the mineral content of the soil varies according to the location in which the plant was grown. Only those foods which contain a significant quantity of vitamins are listed. They are listed in descending order by nutrient quantity. Do not exceed Upper Intake Level (UL).

Nutrient Estimated Amounts	Benefits, Deficiency, and Overdose	Fruit Sources	Vegetable Sources	Nut/Seed Sources
Calcium: Adult males: 1000 mg. Adult females: 1000 mg. Children: 800-1300 mg. Upper Intake Level (UL): 1000 – 1600 mg (Calcium to magnesium ratio should be 2 to 1).	Benefits: Calcium eases insomnia and helps regulate the passage of nutrients through cell walls. It helps activate enzymes needed to convert food to energy. It builds strong bones and teeth. It supports muscle tissue, regulates the heartbeat, muscle action, nerve function, and blood clotting. Deficiency: Rickets in children; osteomalacia (soft bones) and osteoporosis in adults. Deficiency may result in muscle spasms and cramps in the short term, i.e., without enough calcium, your muscles will not contract correctly, your blood will not clot and your nerves will not carry messages. If you do not get enough calcium from the food you eat, your body automatically takes the calcium needed from your bones. If your body continues to tear down more bone than it replaces over a period of years in order to get sufficient calcium, your bones will become weak and break easily. Overdose: Constipation, Kidney Stones, calcium deposits in body tissues. It will also hinder the absorption of iron and other minerals in your body.	Orange Blackberries Kiwi Tomatoes Lime Strawberry Lemon Grapes Apples Peach Cantaloupe Bananas	Artichoke Peas Squash Summer/winter Broccoli Kale Lima Beans Spinach Carrots Avocado Asparagus	Almonds Brazil Nuts Pistachios Peanuts Walnuts Chestnuts Pecans Sunflower Seeds Filberts/Hazelnuts Pumpkin Seeds Cashews Pine Nuts
Copper (Chelate): Chelate a compound containing a ligand (typically organic) bonded to a central metal atom at two or more points. Adult males: 3 mg. Adult females: 3 mg. Upper Intake Level (UL): 10 mg [no more].	Benefits: Copper is involved in the absorption, storage, and metabolism of iron, the formation of red blood cells, connective tissue, nerve fibers, and bone health. It is needed to make skin, hair, and other pigments. It also helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron-deficiency anemia. Deficiency: Rare in adults. Infants may develop a type of anemia marked by abnormal development of bones, nerve tissue and lungs. Overdose: Liver disease, vomiting, and diarrhea.	(Large amount) Kiwi Fruit (Little amounts) Apples, Peach, Bananas Lime Blackberries Cantaloupe Grapes Tomatoes Orange, Lemon Strawberry)	(Large amount) Lima Beans) (Little amounts) Avocado Broccoli Carrots Cauliflower Green  Pepper Mushroom Potatoes Spinach Sweet Potato	(Seafoods have significant amounts of Copper) Most nuts contain a trace amount of copper.
Chromium (Chelate or polynicotinate): Adult males: 120 mcg. Adult females: 120 mcg. Upper Intake Level (UL): 600 mcg.	Benefits: Chromium acts cooperatively with other substances to control insulin and certain enzymes. At UL GOOF for DIABETES, IMPROVES body’s ability to REGULATE BLOOD SUGAR, helps IMPROVES GLUCOSE TOLERANCE, and INCREASES the efficiency of INSULIN by allowing more glucose to get into cells. Do not use chromium picolinate.	Fruits none	(Small amount found in peas, beans, whole grains, blackstrap molasses, & cheese)	Nuts none
Iodine (Kelp): Adult males: 150 mcg. Adult females: 150 mg. Children: 70-150 mcg. Upper Intake Level (UL): 1.1 mg.	Benefits: Iodine helps REGULATES the rate of energy production and BODY WEIGHT and promotes proper growth. It produces thyroid hormones that CONTROL METABOLISM. It also promotes healthy hair, nails, skin and teeth. Deficiency: In countries where iodine is deficient in the soil, rates of hypothyroidism, goiter and retarded growth from iodine deficiency are very high. In developed countries, however, because iodine is added to table salt, iodine deficiencies are rare.	Fruits grown in iodine-rich soils contain iodine.	Vegetables grown in iodine-rich soils contain iodine.	Nuts grown in iodine-rich soils contain iodine.
Iron (Chelate): Adult males: 12 mg. Adult females: 15 mg. Children: 10 mg. Upper Intake Level (UL): 45 mg.	Benefits: Iron produces hemoglobin (the red substance) in blood and myoglobin in muscle, which supply oxygen to the cells of the body. Note: To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron. Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E. Vegetarians need to get twice as much dietary iron as meat eaters. Oxalic acid in spinach hinders iron absorption. Deficiency: Skin pallor; weakness; fatigue; headaches; shortness of breath (all signs of iron-deficiency anemia). Most at risk of iron deficiency are infants, adolescent girls and pregnant women. Breastfeeding is the best insurance against iron deficiency in babies. Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue. Overdose: Toxic buildup in liver and in rare instances the heart. Iron supplements even in small amounts can be toxic to young children. Keep iron and multi-vitamins and minerals with iron out of reach.	(Large amount) Raisins (Little amounts) Blackberries Kiwi Strawberry Tomatoes Bananas Grapes	Lima Beans Kidney Beans Peas Avocado Kale Spinach Broccoli Squash summer/ winter Potatoes Sweet potato Corn Carrots Mushroom	Most nuts contain a small amount of iron.
Magnesium (Chelate): Adult males: 420 mg. Adult females: 400 mg. Children: 130-240 mg. Upper Intake Level (UL): 500-800 mg. (Calcium to magnesium ratio should be 2 to 1).	Benefits: Magnesium is needed for by cells for genetic material, bone growth, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production. It is need in enzyme activation, nerve and muscle function. INSULIN SECRETION and FUNCTIONS also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium. At UL it is GOOD for DIABETES. Deficiency: Nausea, irritability, fatigue, muscle weakness, cramps, twitching nervousness, insomnia, heart problems, high blood pressure, and osteoporosis. Magnesium supplements may help ward off migraine headaches. Overdose: Nausea, vomiting, low blood pressure, nervous system disorders. Overdose can be fatal to people with kidney disease.	Kiwi Bananas Tomatoes Blackberries Strawberry Orange	Avocado Artichoke Peas Squash summer/ winter Potatoes Corn Spinach Kale Broccoli Sweet potato	Brazil Nuts Cashews Almonds Pumpkin Seeds Pine Nuts Peanuts Walnuts Sunflower Seeds Pecans Pistachios Chestnuts Hazelnuts
Manganese (Chelate): Adult males: 5 mg. Adult females: 5 mg. Children: 1-3 mg, babies .6 mg. Upper Intake Level (UL): 11 mg.	Benefits: The functions of Manganese are not specific since other minerals can perform in its place. It is essential for reproductive function, physical growth, normal formation of bones, cartilage, tendons, and normal brain function. It functions in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Deficiency: rare in humans. Overdose: Generally results from inhalation of manganese containing dust or fumes, not dietary ingestion.	Blackberries Strawberry	Peas Lima Beans Sweet potato Kale Squash summer (Tea, whole Grains & Cereal products)	Pine Nuts (Pgnolias) Pecans Walnuts Chestnuts
Molybdenum (Chelate): Adult males: 75 mcg. Adult females: 75 mcg. Upper Intake Level (UL): 10 mg.	Benefits: Molybdenum as a component of three different enzymes needed in the metabolism of nucleic acids (DNA and RNA) iron and converts food into energy. Helps breakdown toxic build ups of sulfites in the body and regulate iron storage. May help prevent cavities. Deficiency: Unknown in humans. Overdose: Gout-like joint pain.	No significant amounts in fruit.	Lima Beans Spinach (It is also found in significant amounts in cereals and milk.)	No significant amounts in nuts.
Phosphorus: Adult males: 1200 mg. Adult females: 1000 mg. Children: 800-1000 mg.	Benefits: Phosphorus in combination with calcium it is necessary for body chemistry, muscle function, the formation of bones, teeth, and nerve cells. It builds muscle and is involved in almost all metabolic actions in the body. Phosphorus is second to calcium in abundance in the body. Deficiency: (Rare) Weakness; bone pain; Anorexia. It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem. Overdose: Hinders body's absorption of calcium.	Kiwi Tomatoes Blackberries Bananas Strawberry Orange Peach Lime Cantaloupe	Lima Beans Peas Avocado Potatoes Mushroom Sweet potato Lentils (also Egg Yolk & Cheese)	Sunflower Seeds Brazil Nuts Cashews Pine Nuts Pistachios, Almonds Peanuts, Walnuts Pecans Hazelnuts Pumpkin Seeds
Potassium: Adult males: 2000 + mg. Adult females: 2000 + mg. Children: 2000 + mg.	Benefits: Potassium is essential for the body’s growth and maintenance. It is necessary to keep a normal water balance between the cells and body fluids. Potassium plays an essential role in proper heart function. It helps keep blood pressure down and aids muscle contractions, aids healthy electrical activity in the heart and rapid transmission of nerve impulses throughout the body. It is needed for proper nerve and muscle function. Deficiency: may cause nausea, anorexia, irritability, irregular heartbeat, insomnia, kidney and lung failure, muscular cramps, twitching, and weakness. (Occurs most often in persons with prolonged diarrhea). Overdose: Rare.	Bananas Tomatoes Blackberries Strawberry Orange Cantaloupe Peach Grapes Apples Lemon Lime	Avocado, Lima Beans Potatoes, Peas Squash summer/ winter Sweet potato Broccoli, Corn Carrots Spinach Green Pepper Mushroom Onions, Cauliflower	Chestnuts, Sunflower Seeds Pistachios Almonds Pumpkin Seeds Brazil Nuts Peanuts Cashews Pine Nuts Walnuts, Pecans Filberts/Hazelnuts
Selenium (Chelate): Adult males: 300 mcg. Adult females: 225 mg.	Benefits: Selenium is a part of several enzymes necessary for the body to properly function. Generally, selenium functions as an antioxidant that works in conjunction with vitamin E to prevent breakdown of fats and body chemicals. It binds with toxins in the body, rendering them harmless. Selenium deficiency is rare in humans. Deficiency: Unknown in humans. Overdose: Finger nails change and hair loss.	Bananas Kiwi Strawberry Blackberries Tomatoes Orange Grapes Peach Apples	Lima Beans, Peas Mushroom Sweet potato Potatoes Squash winter/summer Spinach Seafoods Grains	Brazil Nuts Sunflower Seeds Cashews Pistachios Peanuts Walnuts Almonds Pecans Chestnuts
Sodium: Adult males: 120 mg. Adult females: 120 mg. Upper Intake Level (UL): 2500 mg (no more).	Benefits: Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. It also helps in the proper functioning of muscles and nerves. Many people get far more sodium than they need, which tends to cause health problems. Different body types need different amounts of sodium.	Sodium occurs naturally in almost all fresh whole fruits.	Sodium occurs naturally in almost all fresh whole vegetables	Peanuts Pumpkin Seeds Cashews Pistachios Chestnuts Almonds
Zinc (Chelate): Adult males: 15 mg. Adult females: 12 mg. Children: 10-15 mg. Upper Intake Level (UL): 40 mg (no more). Vegetarians need about 50 percent more zinc in their diet than meat eaters.	Benefits: Zinc is a metal that is a necessary element in more than 100 enzymes that are essential to digestion and metabolism. It is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth, and vision. It is essential for normal growth, development and immunity. It helps maintain skin, hair and bones. It keeps reproductive organs functioning and helps in the perception of taste and the ability to see at night. Severe Deficiency: can contribute to stunted growth. This deficiency can sometimes be seen in white spots on the fingernails. It can cause slow healing of wounds; loss of taste; retarded growth, and delayed sexual development in children. Overdose: Nausea, vomiting, diarrhea, abdominal pain, and gastric bleeding.	Blackberries Kiwi	Peas Lima Beans Squash summer Potatoes Corn Sweet potato Oysters Shrimp Crab Whole Grains	Pumpkin Seeds Pine Nuts Cashews Sunflower Seeds Pecans Peanuts Brazil Nuts Almonds Walnuts

POISONS IN OUR FOODS

Dr. Janet Starr Hull, PhD, CN on her website www.sweetpoison.com gives some very shocking information on poisons that are in all sodas (regular or diet) and some process foods; and she also tells you how to cleans your body from these poisons. Dr. Hull holds a Doctorate in Nutrition and a Master's Degree in Environmental Science. She is an international geographer and geologist, a former university professor, firefighter and Hazardous Waste Specialist and Emergency Responder. She is a Licensed Certified Nutritionist, certified fitness professional, and author. Dr. Hull's diverse background supports her unique approach to contemporary nutritional issues.  She has dedicated the past ten years to sharing with others her life-threatening experience and natural recovery from aspartame poisoning, which is a sugar substitute.

From Dr. Hull: Welcome to sweetpoison.com. I'm Dr. Janet Starr Hull, and I have something to share with you that may save your life or the life of someone you love. In 1991, I was diagnosed with an ‘incurable’ case of Grave's Disease, a fatal thyroid disorder, I never really had Grave's Disease but my doctors were convinced I did. I had aspartame poisoning with symptoms of 'textbook’ Grave's Disease caused by aspartame saturating my foods. Modern medicine kept me alive temporarily, but I ‘cured’ my disease using The Aspartame Detoxification Program©. Modern medicine has led us to the ‘take a pill or cut it out mentality’ for almost every modern health symptom, but this approach alone cannot cure disease as more and more people are personally discovering. Using the Aspartame Detoxification Program I designed at the time of my ‘disease’, I restored my health within 30 days. If you use sugar-free products with aspartame and suffer with health symptoms your medical doctor cannot 'cure', more than likely you have aspartame poisoning. There are basic steps to take when restoring needed nutrients at the root of wellness, but remember that good nutrition CAN reclaim good health, even for diabetics and people with permanent health issues.

Clinical Experiences: As a nutritionist, over ninety percent of my clients experience some form of health problem associated with aspartame: weight gain, hair loss, severe medical ailments, eating disorders, mental disorders, fatigue. Some readily eliminate aspartame from their diets and their symptoms quickly disappear. But, many are addicted to aspartame and are unable to withdraw from diet products without suffering severe headaches, cramping, nausea and diarrhea.”

Nutrition fact about Phenylalanine: The 1976 Grolier’s Encyclopedia states cancer cannot live without phenylalanine. Aspartame contains 50% phenylalanine. Phenylalanine is one of the essential amino acids found in proteins, but I am one of the believers that amino acids should be eaten in combination, not isolated form. Nature provides amino acids in combination; only man isolates them for processing purposes. Phenylalanine is found naturally in foods such as eggs, milk, bananas, and meat. If you are PKU or sensitive to phenylalanine, you will react to the phenylalanine in aspartame. You many want to get a blood test to check for this condition. Over the past 20 years, humans have become more aware of PKU reactions because human beings began using isolated phenylalanine to the degree it is harmful to some individuals. My suggestion would be to research PKU and phenylalanine extensively. Phenylalanine can be very harmful to diabetics.

CSPI REPORTS Food Additives to Avoid (listed alphabetically): Read all food labels and avoid anything with isolated amino acids. You want to buy products with at least eight amino acids in combination.

Acesulfame K: Known commercially as Sunette or Sweet One, acesulfame is a sugar substitute sold in packet or tablet form, in chewing gum, dry mixes for beverages, instant coffee and tea, gelatin desserts, puddings and non-dairy creamers. Tests show that the additive causes cancer in animals, which means it may increase cancer in humans. Avoid acesulfame K and products containing it. Your sweet tooth isn't worth it.

Artificial colorings: The great bulk of artificial colorings used in food are synthetic dyes. For decades synthetic food dyes have been suspected of being toxic or carcinogenic and many have been banned. Whenever possible, choose foods without dyes. They are mostly used in foods of questionable nutritional worth anyway. Natural ingredients should provide all the color your food needs.

Aspartame: This sugar substitute, sold commercially as Equal and NutraSweet, was hailed as the savior for dieters who for decades had put up with saccharin’s unpleasant after taste. There are quite a few problems with aspartame. The first is phenylketonuria (PKU). One out of 20,000 babies is born without the ability to metabolize phenylalanine, one of the two amino acids in aspartame. Toxic levels of this substance in the blood can result in mental retardation. Beyond PKU several scientists believe that aspartame might cause altered brain function and behavior changes in consumers. And many people (though a minuscule fraction) have reported dizziness, headaches, epileptic-like seizures, and menstrual problems after ingesting aspartame. Avoid aspartame if you are pregnant, suffer from PKU, or think that you experience side affects from using it. If you consume more than a couple of servings a day consider cutting back. And, to be on the safe side, don't give aspartame to infants.

BHA & BHT: These two closely related chemicals are added to oil-containing foods to prevent oxidation and retard rancidity. The International Agency for Research on Cancer, part of the World Health Organization, considers BHA to be possibly carcinogenic to humans, and the State of California has listed it as a carcinogen. Some studies show the same cancer causing possibilities for BHT. BHT and BHA are totally unnecessary. To avoid them read the label. Because of the possibility that BHT and BHA might cause cancer, both should be phased out of our food supply. To play it safe, phase them out of your diet.

Caffeine: Caffeine is found naturally in tea, coffee, and cocoa. It is also added to many soft drinks. It is one of the few drugs -- a stimulant -- added to foods. Caffeine promotes stomach-acid secretion (possibly increasing the symptoms of peptic ulcers), temporarily raises blood pressure, and dilates some blood vessels while constricting others. Excessive caffeine intake results in "caffeinism," with symptoms ranging from nervousness to insomnia. These problems also affect children who drink between 2 to 7 cans of soda a day. Caffeine may also interfere with reproduction and affect developing fetuses. Experiments on lab animals link caffeine to birth defects such as cleft palates, missing fingers and toes, and skull malformations. Caffeine is mildly addictive, which is why some people experience headaches when they stop drinking it. While small amounts of caffeine don't pose a problem for everyone, avoid it if you are trying to become or are pregnant. And try to keep caffeine out of you child's diet. Note: Caffeine can be ingested in cases of severe migraine headaches to quickly relieve pain due to its dilating effects.

Monosodium Glutamate (MSG): Early in this century a Japanese chemist identified MSG as the substance in certain seasonings that added to the flavor of protein-containing foods. Unfortunately, too much MSG can lead to headaches, tightness in the chest, and a burning sensation in the forearms and the back of the neck. If you think you are sensitive to MSG, look at ingredient listings. Also, avoid hydrolyzed vegetable protein, or HVP, which may contain MSG.

Nitrite and Nitrate: Sodium nitrite and sodium nitrate are two closely related chemicals used for centuries to preserve meat. While nitrate itself is harmless, it is readily converted to nitrite. When nitrite combines with compounds called secondary amines, it forms nitrosamines, extremely powerful cancer-causing chemicals. The chemical reaction occurs most readily at the high temperatures of frying. Nitrite has long been suspected as being a cause of stomach cancer. Look for nitrite-free processed meats -- some of which are frozen, refrigeration reduces the need for nitrites -- at some health food and grocery stores. But regardless of the presence of nitrite or nitrosamines, the high-fat, high-sodium content of most processed meats should be enough to discourage you from choosing them. And don't cook with bacon drippings.

Olestra: Olestra, the fake fat recently approved by the Food and Drug Administration (FDA), is both dangerous and unnecessary. Olestra was approved over the objection of dozens of leading scientists. The additive may be fat-free but it has a fatal side-effect: it attaches to valuable nutrients and flushes them out of the body. Some of these nutrients -- called carotenoids -- appear to protect us from such diseases as lung cancer, prostate cancer, heart disease, and macular degeneration. The Harvard School of Public Health states that "the long-term consumption of olestra snack foods might therefore result in several thousand unnecessary deaths each year from lung and prostate cancers, heart disease, and hundreds of additional cases of blindness in the elderly due to macular degeneration. Besides contributing to disease, olestra causes diarrhea and other serious gastrointestinal problems, even at low doses." FDA certified olestra despite the fact that there are safe low-fat snacks already on the market. There is no evidence to show that olestra will have any significant effect on reducing obesity in America. Despite being approved as safe by the FDA, all snacks containing olestra must carry a warning label (similar to one found on cigarettes) that states: This Product Contains Olestra. Olestra may cause abdominal cramping and loose stools. Olestra inhibits [restrains] the absorption of some vitamins and other nutrients. Vitamins A, D, E, and K have been added. CSPI advises consumers to avoid all olestra foods, and urges major food manufacturers not to make olestra-containing products.

Potassium Bromate: This additive has long been used to increase the volume of bread and to produce bread with a fine crumb (the non-crust part of bread) structure. Most bromate rapidly breaks down to form innocuous bromide. However, bromate itself causes cancer in animals. The tiny amounts of bromate that may remain in bread pose a small risk to consumers. Bromate has been banned virtually worldwide except in Japan and the United States. It is rarely used in California because a cancer warning is required on the label.

Sulfites: Sulfites are a class of chemicals that can keep cut fruits and vegetables looking fresh. They also prevent discoloration in apricots, raisins, and other dried fruits; control "black spot" in freshly caught shrimp; and prevent discoloration, bacterial growth, and fermentation in wine. Until the early 80's they were considered safe, but CSPI found six scientific studies proving that sulfites could provoke sometimes severe allergic reactions. CSPI and the Food and Drug Administration (FDA) identified at least a dozen fatalities linked to sulfites. All of the deaths occurred among asthmatics. In 1985 Congress finally forced FDA to ban sulfites from most fruits and vegetables. Especially if you have asthma, be sure to consider whether your attacks might be related to sulfites. The ban does not cover fresh-cut potatoes, dried fruits, and wine.

Aspartame Side Effects (Sodas Regular and Diet): There are over 92 different health side effects associated with aspartame consumption. It seems surreal, but true. How can one chemical create such chaos? Aspartame dissolves into solution and can therefore travel throughout the body and deposit within any tissue. The body digests aspartame unlike saccharin, which does not break down within humans. The multitude of aspartame side effects are indicative to your genetic individuality and physical weaknesses. It is important to put two and two together, nonetheless, and identify which side effects aspartame is creating within you. According to Lendon Smith, M.D. there is an enormous population suffering from side effects associated with aspartame, yet have no idea why drugs, supplements and herbs don’t relieve their symptoms. Then, there are users who don’t ‘appear’ to suffer immediate reactions at all. Even these individuals are susceptible to the long-term damage caused by excitatory amino acids, phenylalanine, methanol, and DKP.

Adverse Reactions and Side Effects of Aspartame

Eye: blindness in one or both eyes, decreased vision and/or other eye problems such as: blurring, bright flashes, squiggly lines, tunnel vision, decreased night vision, pain in one or both eyes, decreased tears trouble with contact lenses, bulging eyes.

Ear: tinnitus - ringing or buzzing sound, severe intolerance of noise, marked hearing impairment.

Chest: palpitations, tachycardia, shortness of breath, recent high blood pressure.

Gastrointestinal: nausea, diarrhea, sometimes with blood in stools, abdominal pain, pain when swallowing.

Skin and Allergies: itching without a rash, lip and mouth reactions, hives, aggravated respiratory allergies such as asthma.

Endocrine and Metabolic: loss of control of diabetes, menstrual changes, marked thinning or loss of hair, marked weight loss, gradual weight gain, aggravated low blood sugar (hypoglycemia), severe PMS.

Neurological: epileptic seizures, headaches, migraines and (some severe) dizziness, unsteadiness, both confusion, memory loss, both severe drowsiness and sleepiness paresthesia or numbness of the limbs severe slurring of speech, severe hyperactivity and restless legs, atypical facial pain, severe tremors.

Psychological/Psychiatric: severe depression, irritability, aggression, anxiety, personality changes, insomnia, phobias.

Other: frequency of voiding and burning during urination, excessive thirst, fluid retention, leg swelling, and bloating, increased susceptibility to infection.

Additional Symptoms of Aspartame Toxicity: include the most critical symptoms of all death, irreversible brain damage, birth defects, including mental retardation, peptic ulcers, aspartame addiction and increased craving for sweets, hyperactivity in children, severe depression, aggressive behavior, and suicidal tendencies. Aspartame may trigger, mimic, or cause the following illnesses: Chronic Fatigue Syndrome, Epstein-Barr, Post-Polio Syndrome, Lyme Disease, Grave’s Disease, Meniere’s Disease, Alzheimer’s Disease, ALS, Epilepsy, Multiple Sclerosis (MS), EMS, Hypothyroidism, Mercury sensitivity from Amalgam fillings, Fibromyalgia, Lupus, non-Hodgkin, Lymphoma, Attention Deficit Disorder (ADD).

These are not allergies or sensitivities, but diseases and disease syndromes. Aspartame poisoning is commonly misdiagnosed because aspartame symptoms mock textbook ‘disease’ symptoms, such as Grave’s Disease. Aspartame changes the ratio of amino acids in the blood, blocking or lowering the levels of serotonin, tyrosine, dopamine, norepinephrine, and adrenaline. Therefore, it is typical that aspartame symptoms cannot be detected in lab tests and on x-rays. Textbook disorders and diseases may actually be a toxic load as a result of aspartame poisoning. Ever gone to the doctor with real, physical symptoms, but he/she can’t find the cause? Well, it’s probably your diet, your environment, or both.

Aspartame is the common denominator for over 92 different health symptoms at the root of modern diseases. The Aspartame Detoxification Program demonstrates the most effective way to reverse disease symptoms in removing the underlying cause - aspartame. I counsel aspartame victims worldwide and have witnessed nine out of 10 clients restored to health by following the Aspartame Detoxification Program. Begin with detoxifying your body of all residual chemical toxins from aspartame's chemical make up of phenylalanine, aspartic acid and methanol and their toxic by-products, and see if any adverse health symptoms remain. Try the Aspartame Detoxification Program, and within 30 days your symptoms should disappear.

Aspartame Detoxification Program

Detoxification Steps: 1. Remove all sugar-free products with aspartame from your diet. 2. Learn to 'read' your body. Begin recording any health changes. 3. Get a hair analysis. 4. Be happy with yourself. 5. Detoxify. 6. Restore depleted nutrients. 7. Exercise and get plenty of rest. 8. Eat 75% raw foods at every meal. 9. Drink [cold] water, water, water. 10. Get control of your life. I designed this Ten Step Program to help protect your health and the health of those you love from being seduced by the sugar-free diet craze. Wishing you good health.

Steps to Good Nutrition: Read food labels and avoid all aspartame: Aspartame is in over five-thousand NutraSweet products. That's a lot of labels to read. Presently, aspartame is found in countless products without the familiar NutraSweet swirl. Since The NutraSweet Company's patent expired in the early 1990s, generic aspartame can be found anywhere.

Drink bottled water: Water is the most important life-giving substance in the body, and one the body desperately depends on. For those of you who have a diet drink in your hand all day at work, shame on you! You're drinking far too many colas and not enough water. Carry bottled water around instead. On the average, a human eliminates eight cups of water a day. Put back into your body what you give up. Iced tea, diet drinks, coffee or powdered punch don't count as a water source. Pure water is what the body must have to properly flush toxins from your system.

Get a mineral hair analysis: Vitamin and mineral levels inside your body register in the hair fibers. Toxins also show up in the hair. I recommend everyone have at least one hair analysis in their lifetime. A blood test identifies your blood type; a hair analysis shows what's inside the body. It reveals what vitamins and minerals you need, and possibly what toxins have accumulated within the tissues. Toxins stimulate allergies and can cause disease.

Eat raw foods: If there's only time to grab quick food, keep lots of fresh vegetables, natural, dry cheeses, whole-grain crackers, pickles, natural yogurts, Tofu, fruits and nuts, bottled water and fresh juice on hand. You may have to shop more often because the 'real stuff' spoils more quickly, but that's because it's loaded with enzymes and live nutrients - nutrients that do something for your health. Raw, steamed, natural, and fresh! A nutritious quick meal. Plus, eat all you want. It's hard to gain weight eating only natural foods. Think of your food plate as a 'pie: Seventy-five percent of that pie should be raw or steamed every meal. These 'fundamental' foods provide all the digestive enzymes the body needs, as well as the vitamins and minerals required to trigger the digestive chain reaction. Lay out a variety of fresh snacks after school or work: Apples, oranges, raw nuts in the shell. Eat big meals early in the day. At night, your body processes what's left-over. Try not to eat heavy food past five or six o'clock in the evening. For an evening snack, pop popcorn in cold-pressed seed oil with a little natural butter and sea-salt or drink a fruit smoothie.

Maintain good digestion: Manufactured foods inhibit proper digestion. Supplement with a digestive enzyme rich in betaine hydrochloride, papaya, a raw lemon, or a rich red wine to aid digestion. Proper digestion is critical to good health. Digestion is where 'eating right and good health' begins. If you have stomach problems, you can support the stomach lining by eating raw cabbage at least three times a week to keep the stomach lining thick and healthy. Eat natural foods as opposed to manufactured, chemical foods: Natural foods supply fuel needed to stay healthy, to keep your body moving, and to stay mentally alert. Food converts to raw energy. All food passes through the same set of reactions, whether it's processed, fast food or a raw, organic carrot. WHAT the food provides is the issue. Is your food rich in natural nutrients or is it full of chemical fillers and toxic by-products designed to 'fake' out the body so you won't gain weight? Natural or fake, you decide.

Exercise: Move your body everyday. It doesn't matter what you do, just do something. Your body will depend on the consistency, and that's good. Exercise is a good way to replace bad habits, too. If you want to quit smoking, let's say, replace the habit with exercise. Find what type of exercise you will adopt permanently into your life, and never quit. Biking around the neighborhood after work, walking around the block before the day begins, swimming ten laps every day, rowing while you watch the evening news, whatever - your body will depend on it.

Avoid fake foods: Vitamin and mineral rich foods are what I refer to as natural foods. They are mandatory to maintain good health. Fat-free, sugar-free doesn't provide 'natural.' When your food doesn't offer natural vitamins, your body has to supply them. When these supplies are depleted, you must replenish them. Not in fast food lines, not with diet colas, never with fake food substitutes, but with natural foods. Only with vitamin and mineral rich foods can you sustain a good supply of the 'parts that keep the machinery going. Use saccharin before Equal®: if you must use an artificial sweetener. Many doctors, dentists, dietitians, and consumers support the relative safety of saccharin. Ultimately, I recommend using Stevia… over saccharin.

Remember, use natural products instead of artificial ones. Become aware of all unnecessary chemicals hidden in your foods: Be a food detective. Purify your diet as much as possible, and try to enjoy natural eating. Drink more purified water than any other beverage. Cut back on artificial food substitutes. Get back to the basics of eating and exercise regularly (http://www.cspinet.org/reports/food.htm). Sign up for my FREE health newsletter, every article I share with you will contain interesting information to stay abreast of important health issues. The cost for the hair analysis is $180.00 USD. That includes an $85.00 lab fee and $95.00 for Dr. Hull's interpretation and nutritional recommendations. The Hail Analysis lab that Dr. Hull uses is: Doctors Data, Inc, St. Charles, IL, 800 – 323 -2784 or 630 – 377 – 8130. ARUP Lab: 801-583-2787 (aruplab. Com.

FOODS AND DRINKS THAT ARE DESTROYING OUR TEETH AND GUMS

Dr. Jim Arnold, a Times Correspondent, practices dentistry in Chesterton and Valparaiso and is a clinical instructor with the Hornbrook Group, which teaches contemporary dental techniques to dentists from around the country. Here are some of the things he has to say on his website drarnold@smilesbyarnold.com about some of the foods and drinks products on the market that are destroying our teeth and gums:

Sodas Regular and Diet: Q: "Dr. Arnold, my dentist recently told me that drinking pop could destroy my children's teeth, but I thought that it would be OK for them to drink diet soft drinks. Is diet pop safe for children to drink?"

A: Regular and diet soft drinks both have the potential to damage teeth. Pop causes damage to teeth in two different ways. First of all, most diet and regular soft drinks are very acidic, containing both phosphoric and citric acids. These acids can erode the enamel, and as the enamel dissolves, the underlying tooth structure (dentin) is exposed. Dentin is much softer than enamel, and it is very susceptible to sensitivity and cavity formation. Since the enamel is the protective layer of teeth, its erosion can even cause the biting edges to crumble.

Secondly, regular (nondiet) soft drinks tend to have a lot of sugar in them, typically 9 to 12 tablespoons. The pathogenic (disease-causing) bacteria that lead to cavities survive by eating sugar. As this sugar is digested by the bacteria, more acid is produced. These acids cause further dissolution of enamel and exacerbate the problem. Therefore, when pop is consumed, the destruction of tooth structure can be devastating. If several of these beverages are consumed throughout the day, the teeth are continuously bathed in acid. I have seen children in my practice go from having no cavities at one appointment to having six to 10 cavities six months later. This is most often associated with the excessive consumption of soft drinks. It is unfortunate that pop machines are becoming more prevalent in schools around the country…. Brushing and flossing or rinsing with water immediately afterwards are also good ways to decrease the exposure of enamel to acid…. Keep in mind that consuming sweet drinks like pop at a young age also creates a taste for all things sweet, which is ultimately very destructive from a dental perspective. Children and adults alike can avoid this damage by drinking more water, milk or diluted fruit juice. (Stevia is a healthy substitute for all forms of sugar: see Stevia in Herbs that Heal section.)

HEALTH ARTICLES FROM NUTRITIONAL SCIENTISTS ON FOODS, DIETING, AND EXERCISE

Live Longer: If You Eat these Foods

They’re ordinary items that are probably in your refrigerator or kitchen pantry right known: beans, blueberries, broccoli, oats, oranges, pumpkin, soy, spinach, green tea, tomatoes, walnuts, and yogurt. That’s the word from Steven G. Pratt, author of “SuperFoods Rx That Will Change Your Life….” Here are the 14 "superfoods" and the superpowers they bestow that are outlined in "SuperFoods Rx":

Beans: They lower cholesterol, fight heart disease, stabilize blood sugar, reduce obesity, lessen cancer risk, and relieve hypertension. Eat four 1/2-cup servings a week. Don't like beans? Substitute green beans, sugar snap peas, green peas, or chick peas instead.

Blueberries: They lower the risk of heart disease and cancer and help maintain youthful, healthy skin. Eat 1 to 2 cups a day. When they aren't in season, eat cranberries, raspberries, strawberries, cherries, currants, and purple grapes.

Broccoli: It boosts your immune system, reduces the incidence of cataracts, builds bones, and fights birth defects and heart disease. Eat 1/2 to 1 cup a day. Can't stand broccoli? Eat brussels sprouts, red and green cabbage, cauliflower, bok choy, and kale.

Oats: Oats lower cholesterol, reduce the risk of heart disease and diabetes, and are high in fiber and protein. Eat five to seven servings a week. Don't want it that often? Try wheat germ, brown rice, barley, wheat, buckwheat, rye, millet, and quinoa.

Oranges: They support heart health while preventing cancer, stroke, diabetes, and other chronic ailments. Eat one a day. Want more variety? Try lemons, grapefruit, kumquats, tangerines, or limes.

Pumpkin: It's not just for pie. Pumpkin lowers the risk of various cancers, while it promotes youthful, healthy skin. Eat 1/2 cup a day. Want an alternative? Try carrots, carrots, butternut squash, sweet potatoes, and orange bell peppers.

Soy: It prevents heart disease, cancer, and osteoporosis, as well as relieves menopausal and menstrual symptoms. Eat at least 15 grams daily. Don't like soy? Try tofu, soymilk, soy nuts, edamame, or miso.

Spinach: Popeye was on to something! Spinach lowers the risk of cardiovascular diseases, a variety of cancers, age-related macular degeneration, and cataracts. Eat 1 cup of steamed spinach or 2 cups of raw spinach a day. Don't like it? Then eat kale, collards, Swiss chard, bok choy, romaine lettuce, mustard, or turnip greens.

Tea (Green): Besides soothing the soul, tea boosts the immune system, helps prevent cancer and osteoporosis, lowers stroke risk, and promotes cardiovascular health. Drink at least one cup a day.

Tomatoes: They lower cancer risk, increase your skin's sun-protection factor, and play a role in preventing cataracts and age-related macular degeneration. Eat one tomato a day. Don't like them? Try watermelon, persimmons, or pink grapefruit instead.

Walnuts: How nutty is this? Walnuts reduce the risk of heart disease, diabetes, and cancer. Eat 1 ounce five times a week. Other options include almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, and cashews….

Yogurt: In addition to being a great source of protein and calcium, yogurt promotes strong bones and a healthy heart. Eat 2 cups a day. Want something else? Try kefir.

Curry Power: Help Prevent and Possibly even Cure Cancer

It Could Save Your Life: The curry spice turmeric could help prevent and possibly even cure cancer. Also found in yellow mustard, turmeric contains an ingredient called curcumin that researchers from the University of Texas MD Anderson Cancer Center in Houston say may help suppress and destroy the blood cancer multiple myeloma. Curcumin is what gives mustard and turmeric their yellow color. In the laboratory, the researchers added curcumin to human cells infected with multiple myeloma. The result: The curcumin stopped those cells from replicating, and the cells that were left died, reports Reuters. Even though the study did not actually test curcumin in cancer patients, lead researcher Dr. Bharat B. Aggarwal is so impressed with these early lab results that he recommends cancer patients eat food seasoned with turmeric, and with good reason. Previous research has shown that curcumin may fight other types of cancers besides multiple myeloma. It has also been shown to have antioxidant and anti-inflammatory properties that can heal wounds and possibly fight Alzheimer's disease and multiple sclerosis. Best of all, curcumin has no known side effects in human beings--even in large amounts. The study findings were published in the journal Blood.

A study last year from Kumamoto University in Kumamoto, Japan, that was published in the journal Cancer also found that curcumin prevented cancer and stopped tumors from growing. Reuters reports that the Japanese researchers determined that curcumin inhibited [restrains] the production of interleukin-8 (IL-8), a protein that attracts white blood cells to a particular site and leads to inflammation. The compound also reduced the activity of nuclear factor kappa-B (NF-kappaB), a molecule that helps regulate the gene that produces IL-8. What does that mean? Tumor cells secrete high levels of IL-8, which is a protein that causes inflammation. The exact role IL-8 plays in cancer growth is still unclear, but previous research shows it may stimulate tumor cells to produce at the same time it suppresses the immune system. But the compound in turmeric--curcumin--curbs IL-8. If the spice actually does what the study findings suggest, then "curcumin is capable of working as a potent agent that reduces tumor promotion," the researchers concluded.

In yet another study, researchers from the University of Rochester Medical Center in Rochester, N.Y., found that curcumin helped protect the skin of cancer patients who were undergoing radiation therapy. A common and painful side effect of radiation is burns and blisters. Mice who were given three doses of curcumin for five to seven days a week along with a dose of radiation had minimal skin damage [that was] caused by the radiation. In addition, curcumin was found to suppress the development of new cells in tumors, which furthers the effectiveness of radiation therapy, reports Health Newswire. There's only one problem with what could be Mother Nature's miracle cure for cancer, and you won't believe what it is: Greed. To learn more about turmeric's cancer-fighting properties, including the proper dosage, requires large medical experiments with a great number of patients. Such ventures are costly and are typically financed by drug companies eyeing future product development. However, in this case, the "drug" is a natural compound. Aggarwal explained to Reuters that no drug company can reap the financial benefits if turmeric proves to be an effective anti-cancer drug so no drug company is likely to pay the big bucks needed for the medical studies.

Curry Power (Wikipedia, the free on line Encyclopedia): Turmeric (Curcuma longa, also called turmeric or kunyit in some Asian countries is a spice commonly used in curries and other South Asian cuisine. Its active ingredient is curcumin. It is a significant ingredient in most commercial curry powders. Turmeric is also used to give a yellow color to some prepared mustards, canned chicken broth, and other foods (often as a much cheaper replacement for saffron)…. In Ayurvedic medicine, turmeric is thought to have many healthful properties. It is taken in some Asian countries as a dietary supplement, which allegedly helps with stomach problems and other ailments. It is popular as a tea in Okinawa, Japan. It is currently being investigated for possible benefits in Alzheimer's disease, cancer and liver disorders. Turmeric has found application in canned beverages, baked products, dairy products, ice cream, yogurts, yellow cakes, biscuits, popcorn-color, sweets, cake icings, cereals, sauces, gelatins, direct compression tablets, etc. In combination with Annatto (E160b) it has been used to color cheeses, dry mixes, salad dressings, winter butter and margarine.

Medicine: The medicinal properties of the turmeric have for millennia been known to the ancient Indians and have been expounded in the Ayurvedic texts. It is only in recent years that Western scientists have increasingly recognized the medicinal properties of turmeric. According to a 2005 article in the Wall Street Journal titled, "Common Indian Spice Stirs Hope," research activity into curcumin, the active ingredient in turmeric, is exploding. Two hundred and fifty-six curcumin papers were published in the past year according to a search of the U.S. National Library of Medicine. Supplement sales have increased 35% from 2004, and the U.S. National Institutes of Health has four clinical trials underway to study curcumin treatment for pancreatic cancer, multiple myeloma, Alzheimer's, and colorectal cancer.

A 2004 UCLA-Veterans Affairs study involving genetically altered mice suggests that curcumin, the active ingredient in turmeric, might inhibit the accumulation of destructive beta amyloids in the brains of Alzheimer's disease patients, and also breaks up existing plaques. "Curcumin has been used for thousands of years as a safe anti-inflammatory in a variety of ailments as part of Indian traditional medicine," Gregory Cole, Professor of medicine and neurology at the David Geffen School of Medicine at UCLA said.

Another 2004 study conducted at Yale University involved oral administration of curcumin to mice homozygous for the most common allele implicated in cystic fibrosis. Treatment with circumin restored physiologically-relevant levels of protein function. Recent studies have shown that turmeric can be effective in fighting a number of STDs including chlamydia and gonorrhea. Investigations into the low incidence of colorectal cancer amongst ethnic groups with a large intake of curries compared with the indigenous population have suggested that some active ingredients of turmeric may have anti-cancer properties. Anti-tumoral effects against melanoma cells have been demonstrated.

Second-stage trials of a turmeric-based drug as a possible treatment for cancer are currently underway. However, according to recent research results, the component curcumin causes degradation of the human protein p53. P53 is responsible for removing damaged cells that are likely to become tumors, suggesting curcumin could accelerate tumor development. Consuming large doses is not recommended in cases of gallstones, obstructive jaundice, acute bilious colic and toxic liver disorders…. A recent study involving mice has shown that turmeric slows the spread of breast cancer into lungs and other body parts. Turmeric also enhances the effect of taxol in reducing metastasis of breast cancer. It is also said that turmeric can strengthen the blood-brain barrier against attacks that result from auto-immune diseases (such as Multiple sclerosis).

Curry Power: National Institute of Nutrition (ICMR), Hyderabad, India: PURPOSE: The purpose of this study was to investigate the effect of curcumin and its source, turmeric, on streptozotocin-induced diabetic cataract in rats. METHODS: Wistar-NIN rats were selected and diabetes was induced by streptozotocin (35 mg/kg body weight, intraperitoneally) and divided into four groups (group II-V). The control (group I) rats received only vehicle. CONCLUSIONS: The results indicate that turmeric and curcumin are effective against the development of diabetic cataract in rats. Further, these results imply that ingredients in the study's dietary sources, such as turmeric, may be explored for anticataractogenic agents that prevent or delay the development of cataract.

Black Raspberries: Black Raspberries May Be A Potent Cancer Fighter

The next time you're in the grocery store, try to find fresh black raspberries. Even when they're in season they can be hard to find, which is too bad, because scientists say black raspberries may be a potent cancer fighter. So how can you get the benefits of the berries year-round? The answer might be in America's love of snacking. Researchers at Ohio State's James Cancer Hospital have already shown that black raspberries may help prevent colon and esophageal cancers. Now, their latest studies suggest the berries may help battle oral cancer as well. In lab tests, the berries reduced tumors in the mouth by 44 percent. But there's just one problem. "For us, we would need to eat about four cups of fresh black raspberries a day," said Chris Weghorst, PH. D, of the James Cancer Hospital.

Green Tea: One Drink Is Better for You than Water

If you want to be healthy, stay hydrated during the day by drinking lots of water. But don't stop there. You should also drink THREE or MORE CUPS of GREEN TEA EVERY DAY, according to researchers from King's College London, who have dispelled the urban myth that tea dehydrates the body. In fact, tea may be even better for us than water since it offers extra health benefits, such as protecting against heart disease and possibly some kinds of cancer, reports the BBC News. Green Tea has a remarkable effect on memory. Flavonoids, a mixture of polyphenol antioxidants that are found in many foods and plants, are the protective ingredient in tea that promotes good health. Flavonoids have also been shown to help prevent cell damage. "Drinking tea is actually better for you than drinking water.

Water is essentially replacing fluid," lead study author and public health nutritionist Dr. Carrie Ruxton told the BBC. "Tea replaces fluids and contains antioxidants so its got two things going for it." In this study, the King's College team examined published research on the health effects of tea consumption and found clear evidence that three to four cups of tea a day will slash the risk of a heart attack. Tea will also protect against tooth plaque and potentially tooth decay, thanks to fluoridated water. The effect on cancer prevention is less clear, but there seems to be some protection for certain types of cancer. Also, a cup of tea contains fluoride, which is good for the teeth." The only word of caution: If you're at risk for anemia, you should avoid drinking tea since it can impair the body's ability to absorb iron from food. The study findings were published in the European Journal of Clinical Nutrition.

Green Tea: Want to Keep Your Memory? Drink This: Drinking tea may actually protect your brain from the ravages of Alzheimer’s disease. Remember when you had a great memory? If you laugh at that, go make yourself a steaming mug of green tea. In yet another scientific study touching memory-preserving benefits of this traditional Japanese beverage, researchers from Tohoku University Graduate School of Medicine in Japan have determined that people who regularly drink green tea may have a lesser risk of mental decline as they grow older, reports Reuters. Led by Dr. Shinichi Kuriyama, this study of 1,003 Japanese men and women who were 70 or older found that the more green tea they drank, the lower their risk of cognitive impairment. Even when diet, smoking and exercise habits were included in the mix, green tea still had a protective function. Why? The beverage contains certain compounds that protect brain cells from the ravages of Alzheimer's and Parkinson's diseases, which may explain why the Japanese have a markedly lower rate of dementia and Alzheimer's than is found in North America and Europe. How much green tea do you need to drink to protect your memory? Two or more cups a day will do it. Drink that much and you slash your risk of cognitive impairment in half when compared to people who drink three cups or less a week…. The study findings were published in the American Journal of Clinical Nutrition.

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