The Question Of Supplements

There ar many millions of people out there taking high dose vitamin pills daily, especially beta carotene and vitamins C and E, the antoxidant nutrients that they recieved has gotten so much media attention in recent years. But these supplements are really no substitute for plain old good eating habits, and the majority of these people can fill their nutrition needs by following a good diet regimine.

These megadose vitamins can actually be harmful. When taken in very large amounts, vitamins and minerals, like all drugs carry the risk of adverse side effects and interactions. Many minerals, and vitamins A and D are stored in the body and can build to toxic levels when taken in large doses. The presence of large quantities of a particular vitamin or mineral in the intestinal tract invariably interferes with the body's ability to absorbtion of other nutrients and can lead to deficiency diseases.

Where supplements are needed, they should only be prescribed by a doctor. For example a woman planning to concieve or who is already pregnant needs extra folate to protect the baby from neurological problems. Pregnancy also increases the demand for iron beyond what can be obtained from an ordinary diet. An older woman may need additional calcium and vitamin D to help prevent Osteoporosis.

Bean Sprouts

Although various types of bean sprouts are available in most health food stores and most supermarkets, and salad bars; few live up to their reputations as the pototype of health foods. Many bean sprouts are much more nutritous than others. One cup of the mung bean sprouts, for example, provides one third of the Recommended Nutrient Intake (RNI) of folate and 30 percent of the RNI for vitamin C. In contrast to this, it takes five cups of alfalfa sprouts to yield the same amounts.

Be WARNED although most bean sprouts can be eaten raw. There is an exeption and thatis the sprouted soybean, which contains a potentially harmful toxin that is destroyed by cooking. People with LUPUS should avoid alfdalfa sprouts; alfalfa in any form can prompt a flare up of symptoms.

BENEFITS

*Some are high in folate; others are fair
to good sources of protein, vitamins C,
B vitamins and iron.

DRAWBACKS

*Alfalfa sprouts may provoke flare up of
symptoms in LUPUS patients.

THE MEDITERRANEAN DIET

The people of Greece, Italy and all other mediterranean countries have a much lower cholesterol levels and far fewer heart attacks than North Americans, researchers have tried to determine why. Many have concluded that the answer lies in their diet.

In contrast to the typical Norht American diet, wine is a regular feature of the Mediterranean diet. The bilk of the diet consists of pasta, bread, grains and other starches, fresh fruits and vegetables, nuts and beans.

Consumed regularly, about every other day, are cheese and yogurt, olives and olive oil. Sweets, eggs, poltry and fish are served frequently, a few times a week. Least often consumed is red meat, which is typically served in small portions, only a few times each month.

The Mediterranean does not specify exact serving sizes, as a rule of thumb Western nutritionists recommend eating more pasta, grains, breads, fruits and vegetables, legumes, yogurt, cheese, and olives or oil, and less poultry and fish, sweets, eggs, and especially red meats.

Over 30 percent of total calories in the typical Mediterranean diet come from fats, mostly monosaturated olive oil. Nutritionists note that the diet provides more fat and calories than what is generally recommended for most North Americans, but because so many Mediterranean people have a physical demanding occupation, they are less likely to gain weight.

Asparagus Healthy Food

Asparagus has been prized as a springtime delicacy for centuries, this edible member of the lily family is now so widely cultivated that it is available in every season of the year. Lightly boiled or steamed, asparagus makes a very tasy and nutritious appetizer, salad ingredient or even just as a tasty side dish.

Centuries ago the ancient Greeks and Romans thought that asparagus possessed medicinal qualities, curing everything from rheumatism to toothaches. But none of these properties have any proof or have been proven true, but asparagus does definately provide so many essential nutrients. Just six spears, or half a cup serving, contains 90mcg (micrograms) of folate, almost one half of the adult recommended intake (RNI); as well as 20mg of vitamin C, or half of the RNI; and 750IU of vitamin A in the form of beta carotene, or about one fifth of the RNI. Also asparagus is low in calories (25 in 6 spears), high in fibre and also a great source of protein.

Asparagus should be eaten as soon after picking as possible, it will spoil very quickly, plus if unrefrigerated, it loses half of it's vitamin C and a lot of the flavor in just 2 to 3 days. If you freeze quickly asparagus retains most of it's nutrients; canning destroys some flavor and nutrients while adding salt.

People who suffer from Gout should be advised to stay away from asparagus because it contains purines, substances that can bring on a painful attack of the desease. Some peeople also notice that asparagus gives their urine a pungent odor; this harmles reaction occurs when the body metabolizes the sulfur compounds in the food. StudiesHowever studies show that only a small percentage of the people have this problem.

BENEFITS:
*A good low calorie source of folate andvitamin A and C.*Stalks are high in fiber.

DRAWBACKS:
*Contains purines which may precipitate a Gout attack.

Healthy Foods and Healthy Eating

More and more these days people are realising that what they eat does indeed make a difference, to the length and the quality of the life you live. Also these foods help in the way you look and feel daily. Most people become confused by all the headlines and conflicting ads that we see all the time. What was good for you last year is now a No No.

Is it really bgetter to eat organic foods, are they more nuttritious than the regular grown ones?

Does eating lots of fruits and vegetables really lower your risks of cancer?

You can usually tell at a glance the nutrients in foods, their benefits and also drawbacks. Generally a food described as a source of a secific vitamin or mineral will supply all or most of the recommended nutrient.

Remember there is just one important message here. Eating healthy foods is not complicated or something dull; it can be a pleasing experience especially with knowledge and understanding.