THE BASIC COMPONENTS OF DIET
The most basic components of diet are called macronutrients and
micronutrients. Macronutrients are
proteins, carbohydrates (and fibre) and fats.
Micronutrients are vitamins and minerals.
Protein
Protein is more plentiful in our bodies than any other substance but
water. Protein comprises half the dry
body weight, including most of the muscle mass, skin, hair, eyes and
nails. It is the main structure and
ingredient of our cells, and the enzymes that keep them running. Immunity to disease relies on protein; in
fact, the immune system and its antibodies are largely composed of protein.
The building blocks of protein are amino acids. Twenty of these are vital for the body, and
some of these are known as essential because they cannot be synthesized by the
human body, and must be supplied by the diet.
Without these essential amino acids constantly entering the body, the
rate of new protein formation would slow down and, in extremes, stop
altogether.
Proteins are the basis of all life.
Those from meat, fish eggs and cheese are known as complete proteins,
containing the correct proportion of amino acids. Vegetable proteins are not so complete but by
combining foods such as grains and pulses or nuts, more complete protein can be
created.
Carbohydrate
Carbohydrate foods are energy foods, and include sugars and starches
(and indeed dietary fibers as well, see below).
They are formed from simple sugar, among which are glucose (found in
most foods), fructose (primarily found in fruit) and galactose (dairy
produce). Sucrose is refined from cane
and beet sugar, and in digestion breaks down to glucose and fructose.
These simple sugars form inter-linking chains, to make complex
carbohydrates – the starches, such as grains, cereals and pulses and the foods
made from them (bread, pasta, etc.) – plus vegetables and fruits. Complex carbohydrates have to be broken into
simple sugars for absorption; the most significant of which is glucose. We require only limited stores of carbohydrate,
for any not immediately used by the body is stored as glycogen in the liver and
muscles, and anything in excess is converted into fat.
The structure of simple sugars in the food, the soluble fibre and fat
content of a food determines the rate at which carbohydrate is metabolised and
glucose enters the bloodstream. The more
rapidly this occurs the more ‘glycaemic’ the food, with a propensity to raise
blood sugar. This is undesirable because
as blood glucose levels rise, the pancreas secretes insulin to enable the liver
and muscle cells to store the glucose.
As insulin levels increase, so blood sugar levels fall. Once they fall below a critical level, the
brain, which needs glucose to function, becomes impaired. This is hypoglycemia, an affliction which can
cause many unpleasant symptoms, in children particularly.
Of all the simple sugar, only glucose can be released directly into the
bloodstream, which is why glucose-rich carbohydrates, such as sugar, and sugary
cakes and biscuits, are highly glycaemic.
Fructose and galactose must first be converted to glucose and therefore
enter the bloodstream at a slower rate.
This is a very slow process with fructose especially, which is why
fructose-containing carbohydrates, primarily fruits, are low glycaemic foods.
Glycaemic foods are primarily foods that have been refined, and include
sugar (honey, sucrose, maltose, glucose, sweets, chocolates), white flour
(bread, pasta, biscuits, refined cereals, often with added sugar), and refined
rice (white).
Unrefined carbohydrates, those which are not glycaemic, include whole-wheat
products (brown bread, brown flours, whole-wheat pasta), maize and other whole
grains, wild rice, unpolished brown rice, fruit, vegetables, legumes and pulses
such as lentils, beans and peas. These
should play a significant part in any healthy diet.
Fibre
Fibre consists mostly of cellulose, a substance forming plant cell
structures (skin, husks, peels etc.) it is non-digestible carbohydrate, and is
not absorbed by the body. But fibre has
another use: it slows the rate of absorption of other carbohydrates into the
bloodstream. The higher the fiber
content of a carbohydrate, the less glycaemic it is. Fiber-rich foods include whole cereals (bran
in particular), pulses, dried fruit, baked potatoes (with skins) and green
leafy vegetables. Peel fruit and
vegetables as thinly as possible, or not at all.
The second biggest killer cancer is bowel cancer. This could be prevented by a food intake of
fibre on a daily basis (vegetables, fruit and cereals). Insoluble fibre increases bulk in the stool,
and encourages more fluid retention in the stool and healthy action of the
bowel in general. Soluble fibre slows
and moderates absorption of sugar and glycaemic foods.
Fat
Fats come from animals, fish and vegetable sources. Animal fats are largely what are called
saturated. We need some of these –
including cholesterol (although our bodies actually manufacture this, see part
14) – to make our own hormones like cortisone and the sex hormones, but too
much can be provided in the diet which is quickly converted to body fat (as are
excess glycaemic foods).
Vegetable fats, which included olive oil, nut and seed oils, are
unsaturated fats. These contain the
essential fatty acids which the body cannot manufacture, and which are
necessary for making healthy tissues (and many indeed reverse the effects of
saturated fats). The best are
mono-unsaturated fats such as olive oil.
Some fish oils are also unsaturated and essential, and can be
protective.
These are two main families of unsaturated fatty acids: the Omega-6 and
Omega-3 series. The chart following shows
where they are to be found;
FATTY ACID
|
FOOD SOURCE
|
ENRICHED SOURCE
|
Omega-6 – linoleic acid (LA)
|
Vegetables, seeds and nuts and oils
|
Corn, pumpkin, sunflower, sesame, corn, walnut, soya and wheatgerm
oils
|
Omega-6 – gamma linolenic acid (GLA)
|
Seeds, nuts and oils
|
As above, also evening primrose oil, borage oil, blackcurrant oil
|
Omega-3 alpha linolenic acid (ALA)
|
Seeds and nuts
|
Flax seed, linseed, pumpkin, and evening primrose oil
|
Omega-3 – eicosapentaenoic acid (EPA)
|
Seafood
|
Fish oils
|
Omega-3 – docosahexaenoic acid (DHA)
|
Seafood
|
Fish oils
|
When fats are eaten with carbohydrate, they slow the rate of absorption
of the carbohydrate into the bloodstream.
The biggest deficiency of all in the West is of essential fatty
acids. So fat is necessary for good
health, but an excess intake, however, is not recommended.
Micronutrients: Vitamins and Minerals
Macronutrients – proteins, carbohydrates and fats – require
micronutrients, which included vitamins and minerals, to work efficiently. All the vitamins are essential for good
general health, and at least fifteen minerals are considered to be
necessary. Most of these are obtained
from the diet. Micronutrients also clear
‘rust’ from the body, oxidised material which is irritating to the tissues and
contributes to disease – the notorious ‘free radicals”. Antioxidants –
especially Vitamins A, C and E and glutathione with the mineral selenium – help
to rid the body of these.
Then there are other components of foods which are neither standard
vitamins nor minerals, which I will call vita-nutrients in Superfoods –
chemicals with vital protective, life-giving or energy-giving properties like
proanthocyanidins in red wine and the essential oils in herbs (see the
Appendices). Of particular importance
are the carotenoids and bioflavonoids.
The carotenoids – which include beta-carotene, the principal precursor
of Vitamin A – are pigments found in foods of plant origin, particularly in
orange and dark green vegetables and fruit.
They are protective in many ways, primarily in their antioxidant
action. Bioflavonoids are naturally
occurring compounds – among them citrin from citrus fruits and rutin from
cereals – which prevent the destruction of Vitamin C by oxidation, which
strengthen capillary walls, inhibit blood clotting and are helpful in
hypertension and allergy control.
The Cholesterol Debate
Cholesterol is a substance naturally manufactured by the body, and it is
found in most animal tissue. Cholesterol
is transported in the body attached to chemicals called lipoproteins, which can
be high density (HDL) or low density (LDL).
LDL deposits cholesterol in the membranes of the arteries while HDL
mobilises cholesterol. It is when LDL
cholesterol is oxidised that atherosclerosis occurs. Olive oil protects LDL from oxidation and the
body from heart disease and strokes.
Wine also increases the activity of HDL.
Sugars, however, can lead to an increased oxidation of LDL.
Raymond has already alluded to the diet of the French in southern
France. They have a diet high in fat,
eating foie gras (fatty goose liver) among other cholesterol-rich foods, and
yet they suffer less illness. They also
smoke heavily, and drink. Despite these
indulgences they have one-third the incidence of coronary heart disease
suffered by Americans and Australians.
This dispels the cholesterol myth.
The explanation seems simple: it is not cholesterol in the diet which
causes coronary heart disease, but sugar.
For, despite their seemingly damaging lifestyle, they take in their
diets one-sixth the amount of sugar eaten elsewhere in the West, eating a
fresh, natural and organic diet, not processed food from the packets, thins and
jars we tend to have in the UK and elsewhere.
They shop daily for fresh vegetables, and consume garlic and onion,
which contain potent bioflavonoids (see above).
The red wine they consume contains other chemicals, which benefit
vasculature, and their diet includes large amounts of mono-unsaturated olive
oil. The French also use many herbs in
their cooking: rosemary, for instance, is one of the most powerful antioxidant
herbs in the vegetable kingdom. They
rarely drink milk but have fermented and cultured dairy products such as cheese
and yoghurt (in the latter, the lactose sugars have been fermented out and the
bacteria are good for health). The
French often overeat, but there is a low incidence of obesity. Stress is low, and mealtimes are enjoyed with
the family. There is clear evidence that
populations living in the Mediterranean countries have a longer life expectancy
than northern Europeans. Genetic or
racial factors do not explain these differences in society, because migration
studies have proved no correlation. The
major causes of death in the affluent societies – cardiovascular disease,
cancer and digestive disorders – have very different incidence rates in
different European countries, and the differences depend on diet. The most likely explanation is that a more
relaxed lifestyle and a high fruit and vegetable consumption protect against
disease.
Elsewhere in the world the cholesterol debate rages equally. In northern India the people consume a large
amount of ghee which is clarified butter, a high cholesterol fat, yet they have
one-fifteenth the incidence of heart attacks of southern Indians. Those in the south are often total
vegetarians eating without animal fats, but they eat coconut oil, saturated
fat, and margarine instead, as well as large amounts of sweetmeats. The fats in margarine are hydrogenated
polyunsaturated fatty acids (PUFA), which oxidise quickly, and are known to
increase LDL. Butter, despite its
fattening reputation, is actually much healthier than margarine.
The Importance
of Balance
What I am trying to explain, through this brief account of nutritional
principles, is the importance of understanding a little about the body’s own
balancing acts. In my life’s work, I have
observed the imperative role played by correct nutrition in restoring the body
to health. The integration of protein,
carbohydrate and fat in a meal results in a correct balance of blood sugar. Some 25 per cent of the population has an
elevated insulin response to carbohydrate, and they very easily gain fat; and
between these two is the 50 per cent which has a fluctuating response, which
depends on the diet. What we require are small meals with the correct ratio of
protein, carbohydrate and fat.
To provide ourselves with these macronutrients, we need small quantities
of fish, cheese, eggs, milk and meat, the high protein foods. We also need carbohydrates, and all
vegetables and fruits contain micronutrients, minerals, vitamins, and many
other valuable components. Calorie
intake can have varied effects depending on body type and the rate at which an
individual breaks down food.
The following chart contains a summary of dietary recommendations for
health in general.
GOOD
|
GOOD IN
MODERATION
|
BAD
|
Fresh seasonal fruits, vegetables, salads and nuts
|
Some lean meats
|
Sugar and sugar-containing foods
|
Cold-pressed mono-unsaturated oil e.g. olive oil
|
Eggs and lean poultry
|
Margarine and PUFA
|
High soluble fibre foods: oats, rice, barley, fruits
|
Wholegrain breads and cereals
|
Salt in excess
|
Garlic and onions
|
Sun-dried fruits (see Superfoods)
|
Processed food and food additives
|
Fresh fish and seafood
|
Natural bio yoghurt and butter
|
Unfiltered coffee
|
|
Red wine
|
Stress
|
Balanced meals and snacks should be based on whole foods taken from each
of the four main food groups: grains; milk, milk products and fats; proteins;
fresh vegetables and fruits.
GROUP I GRAINS
2 daily servings
E.G. wholemeal biscuits, bread or crispbreads; brown rice; muesli; oat
porridge; whole-wheat pasta.
GROUP II MILK, MILK PRODUCTS
AND FATS
2-4 daily servings
E.G. milk, butter, cheese (soft and hard), cream, vegetable oils (olive
and walnut especially, but also corn, groundnut, safflower and sunflower),
yoghurt.
GROUP III PROTEINS
At least 2 daily servings
E. G. beans (dried), grains, beef, chicken, eggs, oily fish (herring,
mackerel, sardine, tuna, salmon), offal (kidney, liver), meat (beef, lamb,
pork, poultry), nuts, game (rabbit, venison etc.), seeds (good sprouted as
well), shellfish and white fish (cod, monkfish etc.).
GROUP IV FRESH VEGETABLES AND
FRUIT
4-5 or more daily servings
Some vegetables and fruit should be eaten raw. Hard vegetables may be cooked. It is wise to eat some raw food at every meal
because this supplies an important enzyme, which is destroyed by cooking. Also more vitamins and minerals are retained
in the food if uncooked; some water-soluble vitamins are actually lost when the
food is cooked.
A meal made up entirely of foods taken from each of these four groups
should furnish a good supply of minerals, essential fatty acids and vitamins as
well as proteins and carbohydrates, provided that a minimum loss of nutrients
occurs in storage, preparing, cooking and serving.
THE PRINCIPLES OF A HEALTHY DIET
To assist in the provision of the best health I have listed the
principles of a basic diet, some of which of course cross over with the ‘Ten
Blanc Commandments’
1.
Eat fresh unrefined food, organic if possible.
2.
Enjoy a varied diet.
3.
Take pure fruit juices, unsweetened.
4.
Drink bottled or filtered water.
5.
Avoid artificial flavorings, colorings and
additives.
6.
Avoid processed foods
7.
Try not to consume too much preserved, tinned,
smoked, heavily salted or pickled foods.
8.
Avoid instant drinks such as fizzy cordials; they
contain sugar, preservatives and artificial sweeteners.
9.
Minimise sugar and sugary foods, e.g. sweets,
cakes, biscuits and tinned fruit in syrup.
10.
Take small, regular meals rich in protein,
vegetables and fruits.
11.
Cook in a healthy way – boiling, roasting,
poaching, steaming and pan-frying in a minimum of fat.
12.
Try to include Superfoods containing
‘vita-nutrients’ in your diet.
The most important ingredient of perfect health is happiness, however,
and we should all enjoy our food.
SEVEN NUTRITIONAL “AGES’ OF MAN
It is undeniable that at certain times of life our bodies have differing
nutritional needs. With the invaluable
help of Dr Monro, I have examined a number of
‘ages’ or categories, and detailed lifestyles and foods that might be
suitable.
TOUJOURS LES VACANCES (Always Vacation)
Our twenties and thirties are addictive, exciting years when ambition,
deadlines, enthusiasms and a quest for success seem all consuming. We have always lived with these sorts of
stresses, but it is only when stress becomes relentless that it threatens the
body, making us feel like cornered animals with no opportunity to escape. The adrenal glands start speeding metabolism,
and this automatically alters the rate at which our body uses its
resources. Replenishment of these is
imperative in those leading a high-powered lifestyle, and this involves
resting, away from the stress.
A balance between sleep and a busy life is also crucial. Good sleep at night is vital in many ways,
but good sleep also releases Melatonin, the main hormone that automates our
hormone system. It is created in the
body during darkness and swindles during the time we are exposed to light. Melatonin is the most powerful of
antioxidants, 500 times more powerful than Vitamin C.
Good nutrition is particularly important at this time. A diet high in Superfoods will encourage the
removal of toxins from the body and protect from stress-related illness. However, stress can actually be induced by
one food – by sugar. The quick ‘fix’ of
a sugary chocolate bar at your desk is not a good idea; a good snack and some
fruit will satisfy your appetite, your taste buds and your digestion, and will
keep you going for much longer.
How and when you eat is as important as what you eat. Take ten minutes
to sit down. Enjoy a glass of wine. Let your mind focus on something (or someone)
you like. Now savour every bite. After all, these are the best years of your
life.
MENAGE A TROIS (A Household of Three)
As a man, I may be occasionally insensitive to female needs, but never
as a chef. As both, I have often
wondered why pregnant women have cravings for extraordinary things like petrol
fumes, gherkins and chalk. It would be
wonderful if could, in this book, develop those odd cravings into longings for
the very best of foods!
Preconceptual care is now a whole nutritional specialty for hopeful
mamans, but men also have a nutritional role to play when trying to
conceive. Our old friend Casanova was
quite right about the aphrodisiac the oyster – Zinc – rich foods are said to be
excellent for sperm production. In
Denmark, organic farmers consuming their own produce had twice the sperm count
of men eating commercially grown products.
So practising an organic lifestyle could be a real act of love towards
your imminent new family.
Good food is vital, both preconceptually and during pregnancy. Once pregnant, a new maman should eat five
portions of well-washed fruit and vegetables a day. She should eat plenty of calcium-rich food
such as milk, yoghurt and cheese; soft-boned fish such as tinned salmon and
sardines are also a good source of calcium.
Oily fish like sardines are high in essential fatty acids, protecting
against heart disease (and may help to prevent stretch marks). Maman will
benefit from lot of Superfoods and minerals (see appendices). Iron, folic acid (which prevents birth
defects such as spina bifida) and iodine are essential (fish and kelp are
excellent sources of the latter). Avoid
soft cheese because of the risk of listeriosis; raw eggs could be a problem too
because of the risk of salmonella. Do not drink alcohol during pregnancy:
babies could be born underweight. And
never smoke.
Prospective mothers should demand to be spoiled. If his cooking is so awful that he can’t
manage the simple recipes in this book, get him to bring you to Le Manoir
instead!
LA BONNE FEMME (Women)
Without pretending to understand everything about women, I know that
they have special nutritional needs.
Hormones are crucially related to nutrition, and women’s lives are
dominated by hormonal activity – the years of the monthly cycle, through childbearing,
and into menopause. Vitamin B6,
essential fats and Superfoods can help stabilize the menstrual cycle and
relieve the symptoms of pre-menstrual tension (PMT). The recent debates on hormone replacement
therapy (HRT) have highlighted soya as an excellent source of naturally
occurring oestrogen; the contribution this makes to regulate hormonal activity
can alleviate hot flushes and other menopausal symptoms.
A woman has irregular calls on resources throughout her life – the
demands of a baby during pregnancy, for instance – and these can all be
perfectly well accommodated provided she eats correctly and well. If she has not done so, however, she may
develop some deficiency diseases, the commonest of which is osteoporosis. To protect against this, she should ensure
she always has good sources of calcium and Vitamin.
Women are men’s future, their saviours, mothers, sisters and wives. In all the battles between the sexes, they
generally win, being more powerful.
However, there is one proven route to pleasing females while restoring
male pride: to cook for them. Being more
particular and sensitive to details, they know how to appreciate – and their
discrimination makes one’s triumph all the greater. Satisfaction all round.
LES ENFANTS TERRIBLES (Kids)
As a parent, you are blessed with the greatest creative challenge and
joy of all: the unadulterated palate.
Through cooking for your child, your own sensual expression, you are
helping to form a new sense of taste, probably for life. However, nuances of flavour also come from
our sense of smell; the largest part of the brain is related to smell, and it
is our longest-term memory. By letting
him or her smell good food cooking, and tasting it, your child will retain
those early memories for ever.
Babies have to learn to enjoy tastes.
This is wonderful for you and baby, and you can experiment and
create! From about five months, puree ‘whole’
fruits, vegetables and selected grains, organic where possible. Try gravies of beef or other meat, but
restrain your urge to regale them with buttery, wine infused sauces. Food must not be too rich, and flavours
should not be too strong. So use little
salt or sugar: a baby’s kidneys cannot metabolise the former, and the latter is
completely empty in a nutritional sense.
And cook in healthy ways – steaming, poaching etc., rather than
frying. Until at least nine months, most
babies cannot tolerate too much fat, egg white, whole nuts or hot spices. From nine to twelve months you can introduce
cheese, beans, yoghurt, fromage frais, whole-wheat bread and pastas, casseroled
meat and well-cooked egg white. Cow’s
milk could be drunk after one year, and never offer skimmed or low-fat dairy
products; children need the fat as well as the calcium.
By the age of five, most children have fixed ideas of what they like and
dislike. They also need a lot of food
(they could be a restaurateur’s dream), three times as much, per unit of
weight, as adults, which makes for three meals and two to three snacks a
day. Exploit this opportunity to
introduce an enormous variety of healthy snacks. Encourage them, as I do all my friends (of
whatever age), to use their hands. Let
them communicate with food with all their senses, which is real enjoyment and
understanding of food. Let them dip
bread into cold-pressed olive oil, which has a similar calorific count to, but
less cholesterol than, butter.
My peasant childhood was gloriously free of today’s relentlessly
chemical environment and culture. Animal
studies have shown that certain food colorings frighteningly accelerate the
release of certain brain chemicals; other studies demonstrate that some
children react dramatically to food colorings.
Science also now recognizes that hyperactive children are suffering from
exposure to lead from car exhausts and pollution, leading to learning and behavioral
problems. Inner-city children are obviously most at risk.
These risks are exacerbated by poor nutrition and by a lack of vitamins
and minerals. As I have always feared (I
refuse to enter any form of hamburger bar), diets high in junk food are a poor
source of Vitamins B1 and B6, as well as zinc and magnesium.
In my experience, all children love nutritious food. It is very refreshing to share in their
enthusiasm, and I find them a wonderful audience. Children appreciate beauty as much as, if not
sometimes more than, jaded adults.
Always garnish their meals, if only with the most basic fresh herb
sprig. Most of all, I think it is sinful
to make healthy food boring for children.
LE BON VIVEUR (The One Who Lives a Merry Life)
Let’s eat, drink and be merry.
Even up to twenty years ago, most British bons viveurs were beset with
health problems. And today Great Britain
still tops the chart for cardiovascular problems, heart attacks etc., the
results of too much heavy, cream-laden food, sugar and not enough vegetables,
good fibre and fruit. Things are
changing though, and expense-account restaurants, the traditional haunt of the
bon viveur, are now offering better food lifestyles, under the influence of the
French, the Italians and Asians.
However, steak and kidney pudding, a British classic, is actually an
excellent food, rich in protein and folic acid, but few would benefit from eating
it at every meal. Moderation and balance
are the key to health. With a little
knowledge of nutrition, one can live and enjoy most of the pleasure of life,
especially good food and good wine. For
instance, a simple idea, but one that is a basic nutritional precept, is to
start a meal with a salad of raw vegetables: this stimulates the digestion beneficially
and, of course, reduces the need for over-indulgence thereafter!
As a spry, wiry Frenchman I was brought up in a family of bons viveurs
who are all slim, fit and happy. This is
in keeping with the national gastronomic tradition. The typical French bon viveur, consuming a
diet of fresh food and foie gras, washed down with the best wine, often lives
to a ripe and healthy old age. France
enjoys the lowest average individual body weight of all western countries, and
the least incidence of cardiovascular disease.
And all this whilst digesting up to two three-course meals per day,
following a breakfast of chocolate and croissants.
If this all seems irritatingly unfair or contradictory, you can blame
the most ubiquitous of ‘nutritional’ deception: the great calorie-lie that ‘obesity
results from a diet too high in calories’.
We all know obese people whose problems persist despite severe ‘dieting’
or starvation. There may well be
temporary weight loss, but the body will guard itself against perpetual
rationing by simply reducing its daily needs to less than the new reduced
calorie intake. The surplus calories
will still be stored daily, as body fat, resulting eventually in weight
gain. You cannot out-manoeuvre
nature. Luckily for us, the body does
reach a natural point of satiation, but only once it receives enough nutrients,
not calories. It is time to stop this
obsession with calories and to return to what sustains food traditions: common
sense.
The British are changing. I see
them in my restaurants, tie-less, hat-less and smiling and truly enjoying their
food. Nowadays they even kiss their
hellos, and embrace surprised Frenchmen!
There is a wonderful new mood of sensuality. A British bon viveur is no longer characterized
by his or her indiscriminate drinking and eating, but by an enthusiastic
appreciation of beautiful food and wine.
Science today reassures us that no connoisseurs of the good life need
deny themselves: with a little knowledge of nutrition, one can eat, drink, be
merry and healthy.
LES VEGETARIENS
By nature, we are omnivorous, not vegetarian. Our system is designed to metabolise meat,
fish, vegetables, grains and many other foods.
Yet I understand why many people become vegetarian.
Traditionally, chefs have Olympian ignorance about – and a great
prejudice against – vegetarians, but I find it quite pleasing that one eats as
one thinks and as one lives. Most of my
vegetarian guests and friends are actually extremely appreciative of their
food, and very knowledgeable. They have
to be, as they need to follow essential nutritional guidelines in order to have
a completely balanced diet.
Vegetarians can be deficient in nutrients, particularly protein. Lacking the complete proteins of meat, they
have to combine the incomplete proteins of grains, beans and lentils to make
complete proteins or eat some of these with some protein from dairy produce or
eggs. Some possible combinations re:
legumes (lentils, peas or beans) with nuts; legumes with all grains; fresh
vegetables with rice or other whole grains; fresh vegetables with mushrooms.
There are other risks as well. In
Britain, strict Hindus and others who eat no animal food can be vulnerable to
osteomalacia and rickets, caused by a deficiency of Vitamin D. Vitamin B12 only
occurs in animal products, and a deficiency can result in pernicious anaemia in
vegans, vegetarians who do not eat milk, eggs or cheese).
Vegetarian food can be sumptuous, healthy and simple to cook. We have had a vegetarian a la carte menu at
Le Manoir for many years. Partly, it is
a spur to my kitchen: meat dishes offer big tasters, but vegetarian dishes are
as varied, and can be as intense, requiring a lighter hand and a finer
palate.
NE REGRETTE RIEN (No Remorse)
The most extraordinary ‘fan’ letter I ever received began with an erotic
description. In sensual detail, I was
offered the image of an upper lip lifting in pleasure, while small teeth sliced
into a plump white peach. The juices
spilled over and lightly smeared the chin of my seductress, a 70-year-old lady.
And, why not? The latter part of
our lives should be a time to bloom, not fade.
A common error is to assume that we need less food after middle age and
less good food. I know too many older
people who are unused to caring only for themselves: they eat meagre meals and
often resort to convenience food. In
face, at this time we require better-quality protein, and a diet rich in fish
and meat will supply many amino acids necessary to boost health. Calorie intake, however, should be tailored
to exactly what is needed to stay fit.
Antioxidant food – those which contain Vitamins A, C and E, plus
selenium and zinc – will have some anti-aging effect. To maximize a healthy lifespan, a moderate
amount of aerobic exercise should be taken, and stress should be avoided at all
costs.
People evolve. By the second half
of our livers, we should have honed the art of joy to a fine point. That means a refined understanding of our
bodies, minds and affections. And what
better testament to this than a fine meal shared with friend and family.
I. SUPERFOODS
These are foods, which have natural health-giving and even medicinal
effects. As stated before, most foods
can be eaten for health, so long as they are unrefined and produced in an
organic way, so most foods are Superfoods to some extent.
Chocolate
Chocolate and cocoa powder comes from the pods of the tropical tree,
Theobroma cacao. Despite its relatively
high content of saturated fatty acids, chocolate can contribute a significant
amount of dietary antioxidants and bioflavonoids. The caffeine content can in excess produce
palpitations and other side effects, but in ordinary consumption, chocolate can
improve mental performance, memory, alertness and feelings of well being, and
delay physical fatigue. Chocolate is a
major source of dietary copper, contains significant amounts of manganese and
magnesium, and cocoa can be used in zinc deficiency.
Dairy Products
Dairy products – milk, butter, cheese, eggs and yogurt etc. – are a rich
source of calcium, phosphorus and selenium.
They also contain saturated fat.
Milk is a source of zinc and organic butter of Vitamin A. Eggs are a good protein source, and are a
complete food, lacking only vitamin C 9which most species can make for
themselves, but not man). They contain
copper, iodine and iron. Egg yolk is a
rich source of folate and zinc. Yogurt
is an excellent protein, which is very easily digestible, because the
lactobacilli (bacteria) have ‘pre-digested’ the lactose (milk sugar). Live bio
yogurt can be useful in many ways. The
lactobacilli are protective against infectious diseases in the gut and cancer
of the colon, and can help when intestinal flora has been disrupted by a course
of antibiotics.
Fruit
All fruits contain good carbohydrate and many fibrous, components for
effective intestinal transit. They are
also rich in minerals and vitamins, and are amongst the most important vital
elements for health. Red and yellow
fruits in particular contain carotenoids, among them apricots, cherries, citrus
fruit, melons, papaya and mango. Fruits
also contain bioflavonoids, in particular apples, apricots, cherries, citrus
fruits, grapes and all the summer fruits.
Most fruits are rich in Vitamin C, particularly blackberries,
blackcurrants, citrus fruit, guavas, and kiwi fruit. Figs are rich in fiber, and bananas are good
sources of potassium, magnesium and fiber.
Dried fruits have excellent quantities of fiber and iron; sultanas,
particularly the darker varieties, contain all the components of red wine, as
the skins are intact. Pineapple is a
source of iodine and selenium, and contains an enzyme, bromelain, which is a
protein-digester, and is said to be useful in a number of ways, combating
infection and inflammation; it has also been used in the treatment of cancer. Papaya contains a similar enzyme, papain;
Rhubarb may help to heal gastric ulcers.
Fungi and Yeast
Yeast is a rich source of folate and Vitamin B6 when cooked. Mushrooms, both cultivated and wild, contain
chromium, copper and pantothenic acid, a B vitamin. Shitake mushrooms are said to be protective
against cancer, especially of the breast.
Grains
Whole grains have not been refined or adulterated. They may have been processed in some way – by
milling, rolling or flaking – but nothing should have been extracted and
nothing added. Whole grains are good
sources of carbohydrate, particularly fiber and vitamins, including the B
vitamins, copper, manganese; iodine, selenium and magnesium, and together with
legumes or pulses (or other dietary components) can provide complete
proteins. Foods made from whole grains –
pasta etc. – contain the same nutrients.
Buckwheat is a good source of bioflavonoids, corn of zinc. Oats are naturally cholesterol –
lowering. Brown rice is rich in Vitamin
E and B vitamins, including niacin (nicotinic acid), which are helpful in the
metabolism of the rice. Whole wheat is a
rich source of Vitamin B6 and niacin; the bran contains niacin, Vitamin B6 and
folate; the germ has B1, B6 and folate.
Herbs and Spices
Herbs and spices are often the richest sources of aromatic compounds and
essential oils, bioflavonoids and minerals.
Basil is reputedly
helpful for migraine, nervous tension, constipation and insomnia. It is a
natural disinfectant. Bay leaves help stimulate appetite and
aid digestion. Cardamom is a natural diuretic and can help digestion. Chervil
is rich in Vitamin C, iron, magnesium and beta-carotene. It acts as a diuretic and benefits the liver;
it’s good for treating gout, rheumatism and eye troubles. Chives,
being a member of the Allium family (see Onions),
share many of the Allium properties, and also stimulate appetite and aid
digestion. Cinnamon is useful in treating some gynecological conditions and
suppressing some viral infections. It
contains chromium, which helps the body to use sugars. Coriander,
herb and seeds, combines sedative and stimulant effects; the seeds if chewed
are an aid to digestion. Cumin is a good general tonic, and is
antiseptic and antibacterial.
Dill, herb and
seeds, can be stimulant and sedative, and is digestive, often used in the
treatment of infant colic. Fennel has many medicinal properties,
and is diuretic, tonic and sedative; it is particularly effective in digestion,
very good with fish. Fenugreek contains carotenes, and can
improve glucose tolerance in diabetes.
Garlic contains
active sulphur compounds, alliins, as do the rest of the Allium family, which
are widely believed to protect against cancer and cardiovascular disease. It is a natural antiseptic and antibiotic,
can lower cholesterol in the bloodstream, lower blood pressure, and enhance the
immune system.
Ginger, a rhizome
spice, is available fresh, dried and powdered, is warming and carminative
(relieving intestinal gas, relaxing and soothing the gastrointestinal tract). It is anti-inflammatory, and analgesic, used
in the treatment of rheumatism and arthritis.
Horseradish is a member
of the Cruciferae cabbage) family, and is pungent (like mustard); it is an
excellent digestive, stimulant of salivary and other digestive juices. Lavender
is diuretic, calming for nervous diseases of the stomach, and stress. Lemon
balm is said to cure many nervous afficions. Lemon
grass has been used as an antiseptic, a sedative (reducing anxiety and
promoting sleep) and digestive. Lovage seeds, leaves and roots may be
beneficial for rheumatism, and the leaves are good for treating urinary
problems and jaundice. Marjoram is an excellent digestive, and
mint is antispasmodic and
carminative. Mustard, containing active compounds similar to horseradish, is
also a crucifer; it is an excellent digestive, can help joint pains and
problems of the chest and lungs, and can have anti-cancer properties. Oregano
is sedative and calming, and a good diuretic.
Parsley is rich in
vitamins A, B and C and many of the other nutrients of green leaves, notably
iron and calcium. It is a natural
antiseptic and diuretic. Rocket, used as both salad leaf and
herb, is a recognized antiscorbutic because of its Vitamin C content. For medicinal purpose, the plant is most
effective when gathered while still in flower.
Rosemary is a very rich
source of many bioflavonoids, and has many medicinal qualities; it is diuretic
and stimulant, and can assist with stress.
Saffron contains
carotenoids. Sage is a natural antiseptic, tonic and stimulant. It is also antispasmodic and an antidote to
fatigue and aids in the digestion of rich and fatty foods. Sorrel is rich in potassium and Vitamins A, B and C. It has a high oxalic acid content, so should
be avoided by people suffering from gout, rheumatism or arthritis. The leaves may be used as a diuretic, tonic
or mild laxative. Savory aids digestion and is diuretic.
Tarragon acts as a
stimulant and calmant at the same time, aiding digestion. Thyme
is a natural antiseptic because of its high thymol (essential oil) content; it
is also diuretic and digestive. Turmeric is a powerful
antioxidant. Watercress is rich in iron, Vitamin C and other minerals. It is effective in combating bronchial
problems, protective against lung cancer, and stimulates the circulation.
MEAT, POULTRY AND GAME
The meat of animals, poultry and game is the principal source in the
human diet of complete protein, and is a good provider of many B vitamins and
minerals; lean meat, for example, is a good source of manganese, potassium and
selenium; red meats (beef, lamb, pork, venison) contain a lot of iron. Offal, especially liver, is a good source of
iron, copper and iodine, and is rich in B vitamins. All meats contain saturated fat. Game is often lower in this than farmed
livestock.
Absorption of copper from goose liver (foie gras) is higher than from
goose meat; women are able to absorb far more copper from goose liver than from
other sources of foods.
NUTS AND SEEDS
Nuts and seeds contain incomplete protein, essential fats, many
nutrients and vitamins. The same applies
to the oils pressed from them. In the
diet, their fats help to slow absorption of sugars. Almonds are rich in protein, essential fats
and some of the vital B vitamins. They
are also good sources of zinc, magnesium, potassium and iron. Brazil nuts and chestnuts are rich in vitamin
B1. Coconut has rich fats, but these are well digested, as the flesh contains
minerals to assist with its own metabolism.
Hazelnuts are a rich source of vitamin B1. Pine kernels contain essential oils as do
peanuts (B1 and niacin too) and pumpkinseeds.
Sesame seeds are rich in Vitamin E and essential fats, and contain a
sulphur-rich amino acid, which is a useful protein source. Sunflower seeds are rich in niacin and
Vitamin B6. (Sprouted seeds are
healthier still, containing Vitamins B1, B2 and C; alfalfasprouts have E as
well, and are reputed to reduce cholesterol significantly.) Walnuts, particularly those grown in the
West, are a good source of Vitamins E and B (young green fruits contain C).
OILS
Organic and cold-pressed oils are a good source of essential fatty acids
and, although they contain calories, are healthy, particularly the
mono-unsaturated oils such as olive oil.
Most oils are rich in Vitamin E. Cold-pressed
extra virgin olive oil is the very best of all for flavor and properties (it
plays a huge part in the benefits of the Mediterranean diet). Keep all oils away from light so they do not
denature.
PULSES
Pulses or legumes (peas, chickpeas, beans and lentils) are the dried
seeds of members of the Leguminosae family, and are very nutritious because,
like grains and seeds, they contain everything for the next generation of
plants. They are rich in vegetable
protein, which is incomplete (apart from the Soya bean). They contain little fat, and are good sources
of B vitamins, particularly B6 and folate, calcium, copper, iron, potassium,
magnesium and zinc. They are good dietary carbohydrates as well, providing
dietary fibre, which helps gastrointestinal function. Beans can lower cholesterol. Soya beans are as near to a complete protein
as is possible in the vegetable kingdom, and possess natural estrogen-like properties,
which help symptoms of the menopause and may help protect against cancer of the
breast.
All pulses, apart from lentils, contain toxic substances, which must be inactivated
by correct cooking.
SEAFOOD
Fish and shellfish are high protein foods. They also contain fat-soluble vitamins, many
minerals (particularly iodine, phosphorus and sodium), and essential fatty
acids. Canned fish with edible bones are
a rich source of calcium. Oily fish and
oysters are rich in B vitamins, iron and zinc.
Sardines are also rich in iron, and tuna in niacin. Shellfish are a good source of chromium and
copper.
VEGETABLES
All vegetables contain good carbohydrate and many fibrous components for
effective intestinal transit. They are also rich in minerals and vitamins, and
are amongst the most vital elements for health.
Red and yellow vegetables in particular contain carotenoids, among them beetroot,
carrots, sweet and chili peppers, pumpkins and squashes, sweet potatoes and
tomatoes. The darker green and leafy
vegetables also contain rich nutrients, particularly Vitamins A and C; spinach,
for instance, is a rich source of calcium, copper, iron, magnesium and
bioflavonoids. Artichokes can help
balance intestinal flora, and asparagus contains an active compound which is
beneficial for the liver and kidneys.
The dark skin of aubergines contains bioflavonoids, which can prevent
the formation of ‘plaque’ in blood vessels, and hence reduces angina and the
risk of stroke. It can also help to
lower cholesterol. Fresh beans contain
many of the principles of their dried counterparts, as well as Vitamin C.
The cabbage (cruciferae) family includes red and green cabbage,
broccoli, Brussels sprouts, cauliflower and kale, all of which contain Vitamin
C and sulphur and are said to have anti-cancer properties. An over-usage of them can be a problem, so
although they are superfoods, they must be eaten in moderation.
Onions are rich in alliins; the active sulphur compounds in garlic,
leeks, shallots and other members of the Allium family, and are widely believed
to protect against cancer and cardiovascular disease. Onion also has blood sugar, blood pressure
and cholesterol lowering effects. It is
anti-inflammatory and enhances the immune system.
Pepper, both sweet and chili, are rich in Vitamin C and
beta-carotene. The hot oils in chili
peppers can be digestive, but should be used in moderation. Potatoes contain potassium, and good amounts
of fibre in the skins. Seaweed contains
iodine and niacin. Tomatoes are
particularly rich in vitamins, bioflavonoids and iron, so are good for the
blood and nervous system, and help protect against cancer.
WINE
Many scientific studies have been searching for the answer to the
so-called ‘French Paradox” this concerns the anomaly of people in southern
French and other Mediterranean countries having an incidence of coronary heart
disease which is significantly lower than that in other developed countries,
despite a high consumption of fat.
Scientists now think that diet, in particular regular intake of red
wine, is responsible for this cardio-protective effect.
All wine contains what are known as oligomeric proanthocyanidins. These contain many principles, which are
protective of health in a number of ways, but it is red wine that is the most
significant. This is because of the
skins, which in red wines are left to ferment with the crushed grapes and
juices to add flavor and color. (In white wines, fermentation takes place after
the skins have been removed.) A
substance called resveratrol is present in grape skins which is thought to contain
many healthy properties: in a study the most resveratrol was found in a red
French Bordeaux, the least in its white counterpart. Resveratrol has anti-clotting properties and
this protects against atherosclerosis and heart disease. Other wine compounds, including flavonoids
and antioxidants, are though to protect against infection, cancer and dementia.
A friendly word of warning, though, to those tempted to hit the bottle
at this point. Two to four daily glasses of red wine are the level associated with
decreased incidence of disease. Moderate
drinkers live longer and are less likely to die from heart disease than teetotalers,
but those with a tendency to drink too much place huge strains on heart, liver
and digestive tract. It is interesting
and healthy to note that red grape juice has the same properties as red wine.
Wine in itself is not a cure-all, nor is it the only reason for the
French Paradox, but it is certainly the most fun. A votre santé.
II.
VITAMINS
Vitamin A
(Retinol, Animal Sources)
(Beta-Carotene,
Vegetable Sources)
Important for skin and mucous membranes helps with eyesight and may be
important in the utilization of iron by the body. It is a powerful antioxidant. Retinol, which is fat-soluble, resists most
cooking processes except frying at high temperatures. It is sensitive to oxygen and light. Betacarotene, which is water-soluble, is
sensitive to light, oxygen and heat. It
is converted to Vitamin A in the body.
Richest Sources:
Cod liver oil, halibut liver oil, ox liver, chicken liver, lamb’s liver,
pumpkin, spinach, sweet potato, dried apricots, broccoli, cabbage, mature
carrots, cooked carrots, cantaloupe melon, cheddar cheese, cherries, eel, kale,
papaya, mango, sweet peppers, chili peppers, peaches, prunes, tomato, watercress,
dark green leaves and herbs, water melon, whole powdered milk, eggs, fresh
apricots, organic butter.
Especially Needed By:
Pregnant women (but too much can be a risk to the foetus), those who are
under stress, the elderly, faddy eaters and dieters. It helps to protect mucous membranes against
infections and cancer.
Vitamin B1
(Thiamin)
Essential for the proper functioning of nerve tissues, and all muscles
including the heart. It aids digestion
and promotes energy and growth. It is
water-soluble, and is lost when food is soaked and water is discarded, when
cooking-water is discarded, and when meats and other foods are cooked at high
temperatures.
Richest Sources:
Brewer’s yeast, wheatgerm, liver, peanuts, Brazil nuts, chestnuts,
hazelnuts, sprouted pulses, whole grains and seeds, oats (raw), dried peas,
green peas (fresh), Soya flour, pork, butter, peanuts and haricot beans.
Especially Need By:
Pregnant and lactating women, women on the Pill or HRT, those indulging
in high physical activity, junk-food eaters, and the elderly.
Vitamin B2
(Riboflavin)
Essential (with other vitamins) for the synthesis of hormones by the
pituitary and adrenal glands to meet stress by fight or flight, for energy
production in the body, for healthy eyes, skin and hair, and plays a part in
the metabolism of proteins, carbohydrates and fats. It prevents soreness of the lips, mouth and
tongue. It is water-soluble, and is lost
when cooking water is discarded, although fairly stable when heated. Exposure to light diminishes it (i.e. milk
bottles left in sunlight on the doorstep).
Rich Sources:
Kidney, liver, whole and sprouted grains, legumes and seeds, yeast
extract, wheatgerm, dairy produce, green leafy vegetables.
Especially Need by:
Pregnant and lactating women, children who are growing fast, women on
the Pill or HRT, and the elderly.
Vitamin B3
(Niacin / Nicotinic Acid)
Prevents gastro-intestinal disturbances.
Helps in energy production and blood circulation. Needed for the metabolism of fats, protein
and carbohydrate. It is water-soluble,
and is fairly stable in cooking, although it may be lost when cooking water is
discarded.
Richest Sources:
Yeast extract, dulse seaweed, kidney, liver, peanuts, poultry, sunflower
and sesame seeds, oily fish, wheat bran, wheatgerm, whole brown rice, wholemeal
flour, dried apricots, beans (sprouts especially), lentils, mushrooms.
Especially Needed By:
Pregnant and lactating women, by children undergoing rapid growth, by
those who physically exert themselves and those who are stressed.
Pantothenic
Acid (Pantothenate)
Essential for proper functioning of the adrenal glands, helps in
allergy, involved in the formation of antibodies, accelerates the healing of
wounds of all kinds, and protects skin and mucous membranes. It is water-soluble, and is lost when boiling
vegetables and cooking fruit, and when there is prolonged dry heat in cooking.
Richest Sources:
Yeast extract, cod’s roe, offal (all kinds), avocado, wheat bran,
cauliflower, cod, eggs, mushrooms, peanuts, sesame seeds, sunflower seeds,
walnuts, wheatgerm and royal jelly of bees.
Especially Need By:
Those who are stressed or depressed, or who do not have enough fibre in
their diets.
Vitamin B6
(Pyridoxine)
Necessary in the metabolism of proteins and fats, is involved (with
zinc) in the production of antibodies and red blood cells, prevents certain
skin disorders, and a variety of nervous disorders. Involved in the formation of adrenaline and
insulin, etc., for the production of RNA and DNA. It is water-soluble, and although fairly
stable in cooking, can be lost if cooking water is discarded.
Rich Sources:
Wheatgerm, liver (beef, calf, chicken), kidney, oily fish, Soya beans,
pulses, sunflower seeds, hazelnuts, walnuts (English) wheat bran, bananas, brie
cheese, Brussels sprouts, cabbage (red), carrot, dark green leafy vegetables,
cauliflower, chestnuts, chicken, cod, sweetcorn, crab, cress, heart, kale,
lentils, yeast extract, peanuts, pork, rabbit, rice bran.
Especially Needed By:
Pregnant women, women of child-bearing age, vegetarian and vegans (most
B6 is from animal sources), junk-food eaters, dieters, insomniacs and those
under stress.
Vitamin B12
(Cyanocobalamine)
Essential for the functioning of all cells, in partnership with folic
acid, helps to regenerate bone marrow and maintain nerve tissue, and play an
important role in the metabolism of protein, fat and carbohydrate. It is water-soluble, and is relatively stable
in cooking, although up to 50 per cent can be lost if cooking water is
discarded.
Richest Sources:
Cod’s roe, eel, heart (beef), herrings, kidney (beef), liver (beef,
lamb), mackerel, oysters, sardines, cod, chicken liver, egg yolk, heart (lamb),
trout. There are no vegetable sources of
vitamin B12, so vegetarians and vegans may need to supplement.
Especially Needed By:
Pregnant and lactating women, vegetarian and vegans (B12 is found only
in animal foods.) and the elderly.
Folate (Folic
Acid)
Involved in cell growth, particularly red blood cells. Also important for proper function of the
thymus gland. Important in pregnancy to prevent birth defects such as spina
bifida. It is water-soluble, and can be
lost easily in cooking by overcooking, by prolonged cooking and by reheating.
Richest Sources:
Yeast extract, wheatgerm, egg yolk, liver and kidney (beef, lamb, pork),
wheat bran, almonds, beet, broccoli, Brussels sprouts, peanuts, sesame seeds,
wholegrain cereals, pulses.
Especially Needed By:
Pregnant and lactating women, by women on the Pill or HRT, by children
during times of rapid growth, by those who are stressed, and by the elderly.
Vitamin C
(Ascorbic Acid)
Maintains collagen, connective tissue in the body, promotes healing of
wounds, burns, injuries etc., helps to promote the integrity of the
capillaries, and is essential for the specific metabolism of amino acids and
iron. It increases resistance to
infection. It is water-soluble, and a
powerful antioxidant. C is easily lost
in cooking, as heat, light and oxygen affect it; even cutting up vegetables can
reduce their C levels. Cook whole
vegetables if possible in minimum water for the minimum time.
Richest Sources:
Black, currants (raw), grapefruit, guavas, lemons, spinach, kiwi fruit,
orange, parsley, rocket, sweet and chili peppers, cauliflower, watercress,
blackcurrants (cooked), broccoli, Brussels sprouts, cabbage, dark green leafy
vegetables, red currants, blackberries, gooseberries, mustard and cress,
papaya, liver, kidney, potatoes, sprouted pulses, whole grains and seeds.
Especially Needed By:
Infants, children, those suffering from stress women during the
menopause, and the elderly.
Vitamin D
(Calciferol)
Needed for the absorption and use of calcium (bones and teeth). Might also be involved in maintaining the
appetite. It is manufactured in exposed
skin in sunlight. It is fat-soluble, and
is fairly stable in cooking, although it is destroyed by light and oxygen
Richest Sources:
Cod liver oil, halibut liver oil, egg yolk, herring, sardine, eel,
mackerel and other oily fish, oysters, tinned salmon, dairy products and liver.
Especially Needed By:
Infants and adolescents, pregnant and lactating women, vegetarians,
women going through the menopause, the elderly and those with dark skins living
in more northerly countries.
Vitamin E
(Tocopherylacetate)
Important for protecting the body joints from oxidation and may also
protect against heat disease. It is
fat-soluble. Little is lost in home
cooking, except when frying in fat, but it is unstable when frozen. Oils lose E content when exposed to light.
Richest Sources:
Wheatgerm, alfalfa, cod liver oil, corn oil, rapeseed oil, rice, bran,
safflower oil, sesame seeds, sunflower oil, wheatgerm oil, almonds, buckwheat
flour, hazelnuts, peanuts, pecans, walnuts, wheat bran, avocados, oats.
Especially Needed By:
Everyone, because of its protective character.
III MINERALS
Calcium
Needed for bones, teeth and muscles.
Adequate Vitamin D is necessary for its absorption.
Sources:
Dairy products, dark green leafy vegetables, citrus fruits, and canned
fish with edible bones, pulses.
Especially Needed by:
Pregnant and lactating women, children, junk-food eaters, dieters, women
on the Pill or HRT or undergoing the menopause, insomniacs and the elderly.
Chromium
Necessary for blood sugar control.
Sources:
Whole grains, shellfish, nuts, mushrooms, and wheatgerm.
Especially Needed By:
Those under stress
Copper
Needed in the work of the enzymes
Sources:
Whole grains, pulses, shellfish, nuts, mushrooms, offal (especially foie
gras), eggs, poultry, dark green leafy vegetables, and chocolate.
Especially Need By:
All people
Iodine
Needed for the normal functioning of the thyroid gland. A diet too rich in brassicas (the cabbage
family) can interfere with iodine absorption.
Sources:
Seafood, especially oily fish, seaweed, liver, pineapple, eggs, whole
grains, dairy products.
Especially Needed By:
Infants and pregnant women.
Iron
Needed by the blood to carry oxygen.
Vitamin C helps its absorption.
Too much tea or coffee depresses iron absorption.
Sources:
Liver, kidney, red meats, dried fruits, nuts, legumes, dark green leafy
vegetables, sardines, prune juice, oysters, eggs, watercress, tomatoes
Especially Need By:
Children, adolescents, women of childbearing age, pregnant women, strict
vegetarians.
Magnesium
Part of chlorophyll, the green pigment in plants, needed for conversion
of calories into energy. Tap water in
hard-water areas supplies magnesium.
Sources:
Dark green leafy vegetables, whole grains, nuts, legumes, seafood,
chocolate, bananas
Especially Needed By:
Junk-food eaters, dieters, pregnant women, those under stress those with
high cholesterol.
Manganese
Needed in the work of the enzymes
Sources:
Wheatgerm, liver, kidney, green leafy vegetables, red meat, tea, whole
grains, legumes, seeds, nuts, chocolate
Especially Needed By:
Pregnant women, or women undergoing the menopause.
Phosphorus
Needed for the teeth and bones, and release of energy.
Sources:
Meats, fish poultry, eggs, dairy products, and grains, fruit and
vegetables.
Especially Needed By:
Those under stress
Potassium
Needed for heart, muscles and maintenance of normal blood glucose
levels.
Sources:
Lean meat, pulses, wheat germ, whole grains, potatoes, bananas, nuts,
orange juice, avocados, apricots.
Especially Needed By:
Those under stress.
Selenium
Needed to work with the detoxifier glutathione as a co-factor and
antioxidant.
Sources
Liver, kidney, meat, seafood, dairy products, whole grains, pineapples
Especially Needed By:
All People
Zinc
Needed for bones and enzymes
Sources:
Oysters, herring, milk, meat, egg yolks, corn, beets, peas, almonds,
pulses.
Especially Needed By:
Pregnant and lactating women, adolescents, children experiencing growth
spurts, junk-food eaters, dieters, strict vegetarians, those suffering stress,
women during the menopause, those physically exerting themselves, the elderly.
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