Prebiotics and probiotics are other phytonutrients that help promote healthy bacteria in your intestines and may help improve other areas of health.
Prebiotics stimulate or help activate bacteria growth that are already in your colon. Fiber, starches, and sugar alcohols may work as prebiotics. They may also help improve calcium absorption. You will find prebiotics in whole grains, onions, some fruits, garlic, honey, leeks, and other prebiotic-fortified foods and beverages.
Probiotics are the actual live cultures, or bacteria themselves. They help reintroduce or change bacteria in the intestines. Lactic acid bacteria, lactobacilli (L. acidophilus), or bifidobacteria are some examples. The live cultures in yogurt and other fermented dairy foods have probiotic properties.
Probiotics may not only help keep the good bacteria in your intestines, but they may also help keep your immune system healthy. They may also help shorten the duration of diarrhea, reduce symptoms of lactose intolerance, decrease risk for some types of cancer, prevent some allergy symptoms, and help reduce symptoms of irritable bowel syndrome.
Eating yogurt or other fermented dairy foods are one way to get these probiotics, but you can also take a supplement, such as acidophilus.
Information is from the Complete Food and Nutrition Guide, American Dietetics Association.
This blog includes articles on health, wellness, physical activity, healthy eating, and food safety.
Wednesday, August 25, 2010
Wednesday, August 18, 2010
Flavonoids
Phytonutrients are plant substances that are thought to have an added boost to health. Flavonoids are a class of phytonutrients that have been grouped together for their similarities. Here are some of the flavonoids.
Flavonoids
Anthocyanidins are an antioxidant that helps neutralize free radicals that damage cells. They also contribute to brain function and health immune function. You will find anthocyanidins in berries (blueberries, blackberries, cranberries, strawberries), cherries, kiwi, plums, red grapes, red cabbage and in the skin of eggplants.
Flavanols may contribute to maintaining heart health. You will find them in apples, chocolate, cocoa, grapes, tea (black, oolong, or green) and wine.
Flavanones and another flavonol (quercetin) also neutralize free radicals that may damage cells and helps bolster antioxidant defenses in cells. You will find flavanones in citrus fruits and quercetin in apples, broccoli, onions, and tea.
Proanthocyanidins may contribute to heart health and urinary tract health. You will find them in apples, cinnamon, cocoa, cranberries, grapes, peanuts, strawberries, and wine.
Resveratrol helps bolster antioxidant defenses in cells and may contribute to heart health. Red grapes, red grape juice, red wine, and peanuts have resveratrol.
Information is from Complete Food and Nutrition Guide, American Dietetics Association.
Flavonoids
Anthocyanidins are an antioxidant that helps neutralize free radicals that damage cells. They also contribute to brain function and health immune function. You will find anthocyanidins in berries (blueberries, blackberries, cranberries, strawberries), cherries, kiwi, plums, red grapes, red cabbage and in the skin of eggplants.
Flavanols may contribute to maintaining heart health. You will find them in apples, chocolate, cocoa, grapes, tea (black, oolong, or green) and wine.
Flavanones and another flavonol (quercetin) also neutralize free radicals that may damage cells and helps bolster antioxidant defenses in cells. You will find flavanones in citrus fruits and quercetin in apples, broccoli, onions, and tea.
Proanthocyanidins may contribute to heart health and urinary tract health. You will find them in apples, cinnamon, cocoa, cranberries, grapes, peanuts, strawberries, and wine.
Resveratrol helps bolster antioxidant defenses in cells and may contribute to heart health. Red grapes, red grape juice, red wine, and peanuts have resveratrol.
Information is from Complete Food and Nutrition Guide, American Dietetics Association.
Wednesday, August 11, 2010
Carotenoids
The next few blogs will cover some of the phytonutrients. The prefix "phyto" means plant, so these are substances found in plant foods that protect the plant and gives it color, flavor, and texture. Phytonutrients are grouped together according to their characteristics, so today's blog will cover the carotenoids.
Carotenoids
Beta carotene is an antioxidant that helps neutralize free radicals that may damage cells and helps with defenses in cells. You will find beta carotene is yellow/orange fruits and vegetables such as canteloupe, apricots, papayas, carrots, pumpkins, and sweet potatoes. Green vegetables such as broccoli, spinach, and kale also have beta carotene. The body turns beta carotene into vitamin A in the body.
Lutein helps contribute to health vision and is found in green vegetables such as spinach, kale, romaine lettuce, broccoli, and Brussels sprouts. You will also find lutein in eggs yolks and kiwi.
Lycopene may help reduce risk of prostate cancer and have a role in heart health. Lycopene is found in red fruits and vegetables, such as tomatoes, processed tomato products, pink grapefruit, and watermelon. The red pigment in red peppers is not from lycopene. Processed tomato products or those that have been cooked, such as tomato sauce, tomato paste, etc, have higher concentrations of lycopene than fresh tomatoes. Processing enhances the body's ability to use the lycopene.
Zeaxanthin may also contribute to healthy vision. You will find this phytonutrient in corn, spinach, winter squash, green vegetables, citrus fruits, and eggs.
Most fruits and vegetables have many phytonutrients in them, so eating a variety of fruits and vegetables daily helps contribute to our overall health and wellness.
Next week's blog will cover the flavonoids.
(Information is from Complete Food and Nutrition Guide, American Dietetic Association.)
Carotenoids
Beta carotene is an antioxidant that helps neutralize free radicals that may damage cells and helps with defenses in cells. You will find beta carotene is yellow/orange fruits and vegetables such as canteloupe, apricots, papayas, carrots, pumpkins, and sweet potatoes. Green vegetables such as broccoli, spinach, and kale also have beta carotene. The body turns beta carotene into vitamin A in the body.
Lutein helps contribute to health vision and is found in green vegetables such as spinach, kale, romaine lettuce, broccoli, and Brussels sprouts. You will also find lutein in eggs yolks and kiwi.
Lycopene may help reduce risk of prostate cancer and have a role in heart health. Lycopene is found in red fruits and vegetables, such as tomatoes, processed tomato products, pink grapefruit, and watermelon. The red pigment in red peppers is not from lycopene. Processed tomato products or those that have been cooked, such as tomato sauce, tomato paste, etc, have higher concentrations of lycopene than fresh tomatoes. Processing enhances the body's ability to use the lycopene.
Zeaxanthin may also contribute to healthy vision. You will find this phytonutrient in corn, spinach, winter squash, green vegetables, citrus fruits, and eggs.
Most fruits and vegetables have many phytonutrients in them, so eating a variety of fruits and vegetables daily helps contribute to our overall health and wellness.
Next week's blog will cover the flavonoids.
(Information is from Complete Food and Nutrition Guide, American Dietetic Association.)
Monday, August 2, 2010
Vitamin C and zinc
Today is our last blog about vitamins and minerals, so please let me know if you have other topics of interest.
Vitamin C
Vitamin C is a water-soluble vitamin that has the following functions in the body:
A deficiency in vitamin C leads to scurvy, which causes loose teeth, bleeding, swollen gums, and can delay healing of wounds. Scurvy is rare in the U.S. because of the abundance of vitamin C. Your body gets rid of excessive amounts of vitamin C, but very large doses can cause kidney stones or diarrhea. The Tolerable Level Upper Intake (UL) is 2,000 mg for adults and 1,800 mg for teens.
The Recommended Daily Allowances (RDAs) for vitamin C are:
Teen males - 75 mg
Teen females - 65 mg
Adult males - 90 mg
Adult females - 75 mg
Pregnancy - 80 to 85 mg
Breastfeeding- 115 to 120 mg
Those who smoke - an extra 35 mg daily to counteract the oxidative damage from nicotine.
For the other RDAs, click here and scroll about 1/4 of the way down.
Vitamin C comes from many plant sources, including citrus fruits like oranges, grapefruits, and tangerines. Many other fruits and vegetables, like berries, melons, peppers, dark green leafy vegetables, potatoes, and tomatoes are have vitamin C. A 6 ounce cup of orange juice provides between 60 to 90 mg of vitamin C. For other food sources and the amounts of those, click here and scroll about 3/4 of the way down.
Zinc
Zinc is essential for cell reproduction, tissue growth and repair. Zinc is also associated with many enzymes and helps your body use carbohydrates, protein, and fat.
A deficiency of zinc during childhood can impair growth and during pregnancy can cause birth defects. Appetite loss, skin changes, and reduced resistance to infections can also occur from a deficiency.
Too much zinc can impair copper absorption and other harmful effects. The Tolerable Upper Level Intake (UL) is 34 mg for teens and 40 mg for adults.
The Recommended Daily Allowances (RDAs) are:
Males age 14 and up: 11 mg
Teen females: 9 mg
Adult females: 8 mg
Pregnancy: 13 mg (teens) and 11 mg (adults)
Breastfeeding: 14 mg (teens) and 12 mg (adults)
For other RDAs, click here and scroll about 1/3 of the way down.
Zinc is found in animal foods, such as meat, seafood, and liver. Nuts and legumes also have zinc. Eggs, cheese, and milk have smaller amounts. Whole grain foods also contain zinc, but in a form that is less available to the body. For other foods and the amount of zinc they contain, click here and scroll about 3/4 of the way down.
Information is from the Complete Food and Nutrition Guide, American Dietetic Association and weblinks are from the Linus Pauling Institute, Oregon State University.
Vitamin C
Vitamin C is a water-soluble vitamin that has the following functions in the body:
- helps produce collagen (connective tissue)
- keeps capillary walls and blood vessels firm and prevents bruising
- helps the body absorb iron and folate from plant foods
- keeps gums healthy
- helps heal cuts and wounds
- protects from infection by stimulating antibodies and boosting immunity
- an antioxidant to prevent cell damage
A deficiency in vitamin C leads to scurvy, which causes loose teeth, bleeding, swollen gums, and can delay healing of wounds. Scurvy is rare in the U.S. because of the abundance of vitamin C. Your body gets rid of excessive amounts of vitamin C, but very large doses can cause kidney stones or diarrhea. The Tolerable Level Upper Intake (UL) is 2,000 mg for adults and 1,800 mg for teens.
The Recommended Daily Allowances (RDAs) for vitamin C are:
Teen males - 75 mg
Teen females - 65 mg
Adult males - 90 mg
Adult females - 75 mg
Pregnancy - 80 to 85 mg
Breastfeeding- 115 to 120 mg
Those who smoke - an extra 35 mg daily to counteract the oxidative damage from nicotine.
For the other RDAs, click here and scroll about 1/4 of the way down.
Vitamin C comes from many plant sources, including citrus fruits like oranges, grapefruits, and tangerines. Many other fruits and vegetables, like berries, melons, peppers, dark green leafy vegetables, potatoes, and tomatoes are have vitamin C. A 6 ounce cup of orange juice provides between 60 to 90 mg of vitamin C. For other food sources and the amounts of those, click here and scroll about 3/4 of the way down.
Zinc
Zinc is essential for cell reproduction, tissue growth and repair. Zinc is also associated with many enzymes and helps your body use carbohydrates, protein, and fat.
A deficiency of zinc during childhood can impair growth and during pregnancy can cause birth defects. Appetite loss, skin changes, and reduced resistance to infections can also occur from a deficiency.
Too much zinc can impair copper absorption and other harmful effects. The Tolerable Upper Level Intake (UL) is 34 mg for teens and 40 mg for adults.
The Recommended Daily Allowances (RDAs) are:
Males age 14 and up: 11 mg
Teen females: 9 mg
Adult females: 8 mg
Pregnancy: 13 mg (teens) and 11 mg (adults)
Breastfeeding: 14 mg (teens) and 12 mg (adults)
For other RDAs, click here and scroll about 1/3 of the way down.
Zinc is found in animal foods, such as meat, seafood, and liver. Nuts and legumes also have zinc. Eggs, cheese, and milk have smaller amounts. Whole grain foods also contain zinc, but in a form that is less available to the body. For other foods and the amount of zinc they contain, click here and scroll about 3/4 of the way down.
Information is from the Complete Food and Nutrition Guide, American Dietetic Association and weblinks are from the Linus Pauling Institute, Oregon State University.
Subscribe to:
Posts (Atom)