Top 10 superfoods to eat in 2010

The term “superfoods” gets thrown around a lot, especially this time of year. Unfortunately, it’s often attached to nutrient-rich foods that are expensive, obscure or, um, something of an acquired taste.


So our list of superfoods for 2010, developed from conversations with dietitians, kinesiologists and holistic-health experts, is more practical. Our suggestions pack a big nutrient bang per calorie and deliver health benefits you need — but you probably already like and eat many of them, like romaine lettuce, walnuts, even seaweed. (Who knew it’s not just the fish that’s good for you in sushi?)


Resolve to eat these 10 foods, and be a healthier you in 2010.

1. BLUEBERRIES

Why you should eat more: Blueberries are packed with antioxidants, which help protect the body from disease; they’re high in potassium, vitamin C and fiber, all for about 80 calories a cup. Recent studies have suggested they may help protect against heart disease, cancer (especially colon and ovarian) and age-related diseases such as Alzheimer’s. In general, the darker the berry, the more health benefits, so load up on blackberries and elderberries, too.

How to up your intake: Fresh berries can be expensive and anemic-tasting in the winter, but frozen will work just fine, especially in a smoothie or stirred into yogurt. Processing, however, strips them of many nutrients, so that blueberry muffin doesn’t count.

2. QUINOA

What it is: It looks and cooks like a grain, but it’s really the seed from a leafy plant closely related to spinach.

Why you should eat more: Quinoa is a better source of complete protein than the foods it can stand in for, like rice. It provides more iron than most grains, and high levels of potassium and B vitamins. It’s also gluten-free and easily digestible, even for those with wheat allergies.

How to up your intake: Easy to prepare; it cooks in about 15 minutes. Boost the flavour by toasting in a skillet for five minutes before cooking one part quinoa to two parts liquid. Serve as a hot cereal topped with honey and yogurt; use as a substitute for rice pilaf or pasta.

3. SEAWEED

What it is: Most seaweed eaten in this country is nori, best known as those dried, dark-green sheets used in sushi rolls.

Why you should eat more: Seaweed is rich in iodine, which many Americans don’t get enough of. Iodine affects the thyroid, which helps regulate metabolism, nerve and muscle function, and it may boost resting metabolism. Some studies suggest it may even help prevent breast cancer.

How to up your intake: Sushi rolls, of course. At Japanese restaurants, also try it tossed in a soy/sesame/rice-wine vinegar dressing as a salad, or floating in miso soup. Or choose rice crackers flecked or wrapped with seaweed, available at Asian grocers.

4. WALNUTS

Why you should eat more: Unlike other nuts, walnuts are high in omega-3 fatty acids, the kind associated with fish like salmon and sardines. These fatty acids have been shown to reduce the risks of heart disease and stroke, prevent blood clots, protect against irregular heartbeat, decrease blood pressure and enhance the immune system.

How to up your intake: Walnuts are extremely high in calories, so use moderation; sprinkle on a salad (see recipe) or toss into a trail mix with dried fruit and air-popped popcorn.

5. KEFIR

What it is: A fermented dairy product drink, it’s kind of a cross between buttermilk and yogurt. Once available only in health-food stores, it’s in many mainstream grocers, often near the soy milk.

Why you should drink more: As a dairy product, it’s high in vitamin D, essential for bone growth and development. Recent studies also suggest vitamin D may help the immune system and protect against tuberculosis, multiple sclerosis, hypertension and some forms of cancer. Also, while most yogurts contain one to three types of probiotics, which aid in digestion, kefir has 10; it also contains prebiotics, which help probiotics work better. Finally, because it’s fermented, it’s easier to digest by people who are lactose-intolerant.

How to up your intake: Use it to top oatmeal; substitute for yogurt or sour cream in recipes; eat it straight, either fruit-flavored varieties or sweetened with honey, berries and granola in a parfait.

6. APPLES

Why you should eat more: They’re not flashy, but the often-overlooked apple is high in fiber (4-5 grams per apple) and lower in sugar content on the glycemic index than fruits such as bananas or grapes, so they’ll hang around in your stomach a while longer, making you feel full longer. Chewing one can even clean your teeth. Plus, they’re so practical, you have no excuse not to substitute one for that candy bar. They’re relatively cheap, widely available and highly portable — they don’t have to be refrigerated, sliced, cooked or even peeled, and they’re sturdy enough to roll around in your gym bag all day without getting mushy.

7. CHILES

What it is: Any hot variety will do, including jalapenos, poblanos, serranos, Scotch bonnets, cayenne or habaneros.

Why you should eat more: The capsaicin in chiles, which makes them hot, also is believed to have a thermogenic effect — some studies have suggested eating them can increase your metabolism rate and help burn calories. A bonus: Chiles add a ton of flavor for little caloric cost. And because of the heat, you can’t gulp down your food; you have to enjoy it slowly, which gives your stomach time to recognize it is full.

8. LENTILS

What it is: Part of the legume family, they come in a variety of colors — white, yellow, green, red, brown — which all pack roughly the same nutritional punch.

Why you should eat more: A good, inexpensive source of protein popular in world cuisines, especially Middle Eastern and Indian, lentils also provide high levels of folic acid. This nutrient, chronically under-consumed by Americans, helps prevent anemia, may help relieve menopausal hot flashes and is an important nutrient for women who are pregnant, as it’s crucial for fetal development.

9. EGGS (organic, please)

Why you should eat more: Eggs have had a hard time shaking that bad reputation they got in the ‘80s, when cholesterol was a buzzkill. More recent research, however, has shown the complete protein and other nutrients in eggs far outweigh any risks for most people. Eggs are also considered an anti-inflammatory food, meaning they can help reduce bodily inflammation thought to lead to chronic disease including stroke, heart disease and diabetes. They also are a great source of choline, which helps brain functioning, including memory, intelligence and mood, and may help prevent heart disease.

10. ROMAINE LETTUCE

Why you should eat more: All greens are good for you, and the darker the better. They’re natural antioxidants and provide a plethora of vitamins and minerals, especially vitamins A, K, C and foliate. But unlike other greens like kale or collards, romaine needs no cooking or special preparation, is palatable to almost everyone and is available virtually everywhere — Caesar salad, anyone?

4 cups romaine lettuce, torn into bite-size pieces

6 cherry or yellow grape tomatoes (sliced in half)

4 toasted walnut halves

1 tablespoon golden seedless raisins

1 / 4 red onion, sliced thinly

2 tablespoons goat or sheep feta cheese, crumbled

1/4 avocado (cut in small cubes)

1/2 small, tart apple (Granny Smiths work great), sliced thinly or cubed

For dressing:

1/2 teaspoon honey

1 teaspoon balsamic vinegar

1 teaspoon orange juice, freshly squeezed

1 teaspoon extra-virgin olive oil

1. Place salad ingredients into a bowl and toss.

2. Mix dressing ingredients and pour over salad. Serve immediately.

Adapted from www.netnutritionist.com, Gay Riley’s Web site



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Your mother told you to eat your vegetables. You probably remind your children to do the same. The American Heart Association recommends eating eight or more servings of fruits and vegetables daily. The health benefits from fruits and vegetables range from reducing the risk of developing certain cancers to fighting heart disease. Some fruits, vegetables, and herbs can aid in the digestive process.

Grapefruit contains high amounts of vitamin C and smaller amounts of vitamins A, B complex, E, and K. This fruit contains large amounts of calcium, folic acid, phosphorus, and potassium. Though it contains citric acid, after digestion, grapefruit juice undergoes an alkaline reaction which has a positive effect in the treatment of acidity in the digestive system. Grapefruit juice increases the flow of gastric juices. In turn, it promotes digestion. High in fiber, grapefruit aids in maintaining bowel regularity. Grapefruit and grapefruit juice can cause potentially serious interactions with certain antidepressant and immunosuppressant medications, calcium channel blockers which are used to treat high blood pressure, and statins which are used to treat elevated cholesterol levels. People who are taking prescription medications should consult with their physicians regarding drug interactions.

Papaya is rich in antioxidants, vitamin B complex, potassium, and magnesium. It contains a digestive enzyme, papain, which is valuable for aiding the digestion of proteins. Papaya is a good source of fiber and is associated with reducing the risk of colon cancer, lowering elevated cholesterol levels, and preventing constipation.

Pineapple is high in antioxidants, vitamins A, C, and K, magnesium, and bromelain, which is an enzyme that breaks down and absorbs protein in foods. This fruit aids in digestion and helps prevent constipation.

Broccoli is high in fiber, antioxidants, and magnesium which facilitates proper digestion.

Ginger root and ginger oil are often used to treat indigestion and to improve digestion. In India, fennel seeds are chewed after meals to facilitate digestion.

Yogurt is a good source of easily digestible proteins.

It contains Lactobacillus, a bacteria which ferments milk and yogurt and aids in digestion. Yogurt is a rich source of calcium, potassium, and magnesium, as well as vitamins B2 and B12, D, and E. It is a nutritious supplement for individuals who are lactose intolerant.



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Daily doses of vitamins can have big benefits

From the moment Pam Lambert wakes up, she makes sure her day starts in a healthful way: She grabs a glass of water and a handful of vitamins and supplements.

By taking her daily vitamins, Lambert ensures she remains healthy, and she defers her fears of heart disease, a common problem in her family.

Included in her daily regimen are a multivitamin, omega-3 fatty acids, garlic and niacin, Lambert said. The last three are meant to lower her chances of heart disease, she said.

When choosing vitamins, it’s best to start with a multivitamin and work from there — making sure not to go overboard, said Lambert, who owns the Curves women’s fitness franchise in Lake Jackson.

People usually do not get a lot of the nutrition they need in their diet, Lambert said.

“Supplements fill in where diet leaves off,” she said.



WHAT YOU NEED

Though some people recommend women take prenatal vitamins even if they are not pregnant or that people take a vitamin pack, a multivitamin can cover most needs, said Kari Chupp, trainer at Family Fitness in Lake Jackson.

“It just hits it all,” Chupp said.

People who eat healthfully should be able to do fine with a multivitamin, she said.

A good multivitamin gives people a boost of energy, said Mara Thull, manager at Vitamin World in Lake Jackson.

“You should be able to tell a difference when you take one,” Thull said.

But they are not an overnight fix, Lambert said. They could take a month before they go into full effect, she said.

Children also should take a multivitamin, but Thull suggests something all natural to decrease the danger of overdose if the child gets into the bottle of vitamins.

Taking vitamins does not have to be expensive. Most multivitamins are produced with the same guidelines, and usually a generic brand is the same as the label, Chupp said.



A NEEDED BOOST

Of course, there are many options for people looking to add just a little more nutritional support to their diets. A multivitamin provides a foundation for someone looking to remain healthy, but Thull said it is just a start.

For older people with joint damage, good options for vitamins include glucosamine and bromelain, Thull said. Blood sugar metabolism can be aided by cinnamon, and Coenzyme Q10, or CoQ10, provides energy to the beating heart, she said.

Thull recommends CoQ10 for all men and women because it has anti-aging properties, helps circulation and research shows people who have heart attacks are CoQ10 deficient, she said.

Omega-3 fatty acid comes from coldwater fish and most of the people living on the Texas Gulf Coast don’t eat cold water fish, Lambert said. This supplement improves heart health, reduces inflammation and was even suggested to her by a cardiologist, she said.

Another good vitamin includes l-carnitine, an amino acid, which is good for cardiovascular health and can burn fatty tissue, Thull said. Fish oil also is good for skin and joints, Chupp said.

Though calcium is a vitamin most people associate with older people, it actually is important for younger people to get calcium as well, Lambert said. It’s important to take a calcium supplement that is easily digested, like calcium citrate or calcium maleate, and it should include vitamin D and magnesium, she said.

To boost the immune system, vitamin C is a good option, Chupp said. In addition, men and women who are exercising also should take extra protein, she said.



BE CAREFUL

Though some people complain the human body does not absorb the host of vitamins they take every day, Thull said it’s not as bad as it sounds.

Water soluble vitamins can be flushed out of someone’s system, but not until after the body takes as much as it needs, Thull said.

However, people should be aware they can overdo vitamins and take in too much, Chupp said. Some vitamins can be dangerous when too much is taken.

They should stay within the amount of vitamins recommended by doctors, she said.

“More doesn’t always mean better,” Chupp said.



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COMMON SUPPLEMENTS

None of these supplements has been approved by the FDA for the treatment of any diseases. Before taking any supplement, consulting with your physician is recommended.



Acidophilus

Treat or prevent vaginal yeast infections, yeast infections of the mouth, diarrhea caused by taking antibiotics, urinary tract infections.



Echinacea

Boosting the immune system, wound healing, eczema and psoriasis.



Fiber

Helpful in controlling weight, aids digestion, helps prevent constipation.



Ginger

Upset stomach, motion sickness, nausea.



Glucosamine/chonodroitin sulphate

Decreasing pain and improving movement in osteoarthritis patients; promoting healthy joint and connective tissue.



Omega-3 fatty acids

Lower body’s production of triglycerides, which in high levels can lead to coronary artery disease, heart disease and stroke.



St. John’s Wort

Treatment of anxiety, mild to moderate depression, stomach upset, insomnia, fluid retention and hemorrhoids.

Sources: fda.gov; drugs.com



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The Top 5 Beauty Foods

We all know the right foods can boost brain power and affect our moods, and we recently learned the ones that can help us live longer. But have you ever thought about how what you put in your mouth shows up your face (beyond that whole pizza/acne myth). Here, dietitian Jae Berman dishes out how you can truly eat your way to better skin:

1. Vegetables: Think green and orange foods (spinach, carrots, sweet potatoes, citrus). They contain the antioxidant vitamin C which facilitates cell turnover and aids in collagen production. Carrots also contain vitamin A which, combined with the C, helps increase the skin's natural sun protection—and they help prevent breakouts by getting rid of dead skin cells.

2. Berries: The flavinols in cherries, blackberries, blueberries, and raspberries (and in dark chocolate!) act as an antioxidant and improve skin texture, leaving it soft and smooth.

3. Fish: Skip the facial and eat fish two to three times a week. Salmon contains omega-3 fatty acids—an anti-inflammatory that fights puffiness, redness, and irritation. Even canned tuna has benefits: It battles wrinkles with Selenium, a mineral that preserves the elastin in the skin, which keeps it tight.

4. Nuts: They make quick, easy snacks and just a handful does a lot of good. Almonds help protect skin from UV light because they contain high levels of antioxidant vitamin E. Walnuts contain omega-3 fatty acids and act as an anti-inflammatory, just like fish.

5. Oils: One of Cleopatra's ancient beauty secrets—olive oil. It's high in antioxidants and keeps skin supple. And flaxseed oil contains omega-3 fatty acids, just like fish, and offers all the same benefits.



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Eat, Drink, and Avoid Christmas Weight Gain

If you have a lot of holiday parties and events this month, experts with the Cincinnati Nutrition Council say you can eat, drink and be merry without growing your gut. In Local 12's Medical Edge, Liz Bonis explains how.

Lauren Niemes, a registered dietitian says expanding your eating options now and the rest of the year can actually help you shrink your gut rather than grow it. She agrees with a new report in Men's Health which shows most of eat pretty boring diets which leads to pigging out at the holidays. "Often when people restrict foods from their diet or limit them to one time of the year, or one special occasion, they might tend to overeat or binge, when they are exposed to it".

Niemes suggests you simply swap up a few foods. So make your list and check it twice, and if you do want to eat the foods that are good for you this holiday season, here's the list recommended, these are higher in nutrition, and a little lower in calories than some of your traditional choices, which makes them a little more slimming in the holiday season.

For example instead of always eating an apple why not try a persimmon this time of year. It's a soft juicy fruit that has even more vitamin C. Each fruit or vegetable or plant food has a unique profile of vitamins, minerals and antioxidant and so it's important to eat a variety to make sure you are getting the health benefits of all of these fruits, vegetables and nutrients.

Next instead of broccoli, try bok choy, it has half the calories and carbohydrates.

Instead of steak try seafood, it has more good fats for your heart. And don't forget to swap up your oatmeal for maybe another grain such as buckwheat, it has even more nutrients to fight disease.

There's a whole world of whole grains out there that people don't normally include in their diet.



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8 Foods to Avoid this Holiday Season

It’s the start of holiday season again and eating much is very inevitable. A lot of delicious foods would be popping out and you just can’t help it. Often times we could hear statements like “I’ll eat no matter what, it’s holiday season anyway, and who cares!”

According to studies, the season where most people gain weight is during the holiday seasons wherein Thanksgiving has been celebrated not too long before Christmas until the New Year.

To avoid terrible gains, here are 8 foods that you need to avoid during the holidays according to health.com

1. Cheese Straws – you may think that these cheese nibbles are better off than crackers but it’s not. They are made from a block of cheddar cheese combined with flour and up to a cup of butter. Not exactly the recipe for diet success.

2. Swedish Meatballs – tempting, but this lurking recipe contains 300 calories (a little less than half from fat of white bread, butter, heavy cream, and sodium-laden beef broth) in each serving.

3. Eggnog - Unfortunately, there’s not one redeeming nutritional aspect in eggnog. With ingredients like sugar, eggs, whipping cream, and bourbon, this is a holiday treat that’s best avoided.

4. Stuffed Potatoes - Baked potatoes are rich in vitamin C and fiber, but add in cheese, sour cream, and butter and you’ve negated all the health benefits.

5. Creamed Spinach – What happens when you combine healthy veggies like corn and spinach with cream, butter, and cheese? A side dish with more than 75% of your saturated fat for the day. You’re better off with a cheeseburger!

6. Pot roast – Even the trimmed, lean version of this popular holiday meat contains 7 grams of saturated fat. Fattier versions contain much more without the added calories from the gravy.

7. Fruitcake - Don’t let the name deceive you. Though this sweet treat contains fruit, it can also contain plenty of butter, sugar, and corn syrup.

8. Pecan Pie - Pecans are a high-cal nut on their own, but combine them with sugar, butter, and corn syrup and you’ve got a deadly dessert. A single slice will cost you more than 500 calories, 20 grams of fat, and 30 grams of sugar.



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SLU Dietitian Names Top Five Holiday Foods

ST. LOUIS -- 'Tis the giving season so treat yourself to holiday goodies that are good for you.

McDaniel selected nuts as one of the holiday season's top five power foods.

"Some of the tastiest treats of the season pack a powerful nutritional wallop," said Jennifer McDaniel, a registered dietitian and director of undergraduate programs in nutrition and dietetics at Saint Louis University.

"We tend to associate certain foods with the holidays, but they're so nutritious we should include them in our everyday diet."

Here are McDaniel's top five power foods for your holiday munching:

Cranberries: High in vitamin C, cranberries contain more disease-fighting antioxidants than most other berries. Because of their high acidity, they store easily and can keep in your refrigerator for up to two months. Substitute dried cranberries for raisins when you bake, sprinkle them over a salad or throw a handful in trail mix. Add fresh cranberries to your favorite muffin or pancake recipe. Combine fresh cranberries with diced apples, cinnamon, lemon juice, crushed pecans and sugar for a pie or cobbler filling that is the perfect blend of sweet and tart favors.

Cinnamon: About a half a teaspoon of cinnamon a day lowers the blood-sugar levels in patients who have type 2 diabetes and reduces bad cholesterol, some studies show. Cinnamon also may help stop the growth of bacteria. Add this spice to your morning coffee, hot chocolate, hot breakfast cereal or apple cider. Shake some in pancakes, muffins or waffle batter. And sprinkle a dash of cinnamon on yogurt or winter comfort foods, such as stew or chili.

Nuts: Evidence is mounting that nuts help control your weight and decrease your risk of cancer, heart disease and diabetes. Nuts and seeds are a great source of protein, fiber and monounsaturated fats, which are important for heart health. Walnuts provide essential omega-3 fatty acids, which carry numerous health benefits. Add nuts and seeds to homemade trail mix or granola, use them to zip up chicken or tuna salads, combine in baked goods or sprinkle some in your salad for a healthy crunch. Caveat: because nuts are high in calories -- one ounce contains about 150 calories -- a small serving goes a long way.

Red wine: Appropriately colored for the season, red wine is a particularly rich source of antioxidants. Resveratrol, found in grape skins and seeds, increases HDL cholesterol and prevent blood clotting. Flavonoids also helps prevent blood clots and plaques from forming in arteries. As you celebrate the season, enjoy a glass or two, but remember moderation is the key.

Pomegranates: Credit a couple of antioxidants for giving pomegranate seeds their rich ruby red Christmas color. Pomegranate juice may have two or three times the antioxidant power of green tea or wine. Early research shows that pomegranate juice may help reduce cholesterol and possibly bring down blood pressure. Pomegranates can be a messy food to prepare, so open them over a large bowl of ice water. The pulp floats to the top and the seeds to the bottom. Sprinkle the seeds on salads, into batters or on breakfast cereals. Use the juice in a smoothie or salad dressing.

McDaniel said adding these foods to our eating routine is a way to extend the sparkle of the season long after the Christmas tree has come down.

"These five foods are natural nutrient powerhouses," McDaniel added. "Finding a way to incorporate those foods into our everyday eating patterns can help us enjoy the holidays year round."

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Thanksgiving Superfoods for a Healthy Holiday Meal

From turkey to pumpkin pie, preparations for Thanksgiving day meals are underway all over the country. With just a bit of extra planning, Thanksgiving can be an opportunity to add some great superfoods to the table for all to enjoy while adding some healthy choices to the holiday menu.

Superfood is a term sometimes used to describe food with high phytonutrient content that may confer health benefits as a result. For example, blueberries are often considered a superfood (or superfruit) because they contain significant amounts of antioxidants, anthocyanins, vitamin C, manganese, and dietary fiber.

However, the term is not common with dieticians and nutritional scientists, many of whom dispute the claims made that consuming particular foodstuffs can have a health benefit.

Although there is controversy over whether some of these foods are indeed "superfoods" or if they are just good for you without all the hype, adding some of the follow foods to your Thanksgiving meal can't hurt! Many of them are already traditional favorites!

Brussels sprouts: A top source of glucosinolates – "indirect" antioxidants that activate the body's own natural detoxification system.Other phytonutrients like indole-3-carbinol help inhibit tumor growth.Just one 36 calorie serving of Brussels sprouts provides over 100% of your daily vitamin C (which promotes collagen formation to help you maintain those cherubic cheeks).

Sweet potatoes – Superfood for the Eyes: Off-the-charts beta-carotene content – providing 377% of your daily vitamin A needs per serving.In addition to promoting eye health, some research shows beta-carotene may help prevent cancer, both by neutralizing free radicals and by promoting communication between cells.

Cranberries – Antioxidant Superfood: According to the USDA, cranberries rank 6th in total antioxidant capacity out of over 100 commonly consumed foods.Cranberries also supply procyanidin, a phytonutrient that studies show may protect against urinary tract infections.

Pumpkin:In addition to serving as an excellent source of eye-healthy vitamin A, pumpkin also serves as a top source of alpha-carotene, an antioxidant linked to lower lung cancer risk in several studies.Beta-cryptoxanthin, another pumpkin carotenoid, was also found to have potentially protective benefits against lung cancer in a recent research review by the Harvard School of Public Health.

Pecans: Though usually overshadowed by healthy nut headliners like almonds and walnuts, pecans actually come out on top in terms of antioxidant activity.Like other nuts, pecans contain healthy mono- and polyunsaturated fats, which may contribute to their heart health benefits. Pecans are unique in their high amounts of naturally occurring gamma tocopherol – a potent form of vitamin E that may promote prostate and intestinal health.

Whether you use one or more of these nutritious foods in your Thanksgiving holiday cooking, you will be adding a great dose healthy food to the plates of your guests.

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Tami Best: Nuts can improve health

Nuts offer a power house of nutrition. They are rich in protein, fiber, powerful antioxidants such as vitamin E and selenium, plant sterols and omega 3 fatty acids.

These nutrients have been shown to promote heart health. The FDA approved the following health claim:

"Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of some nuts as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."

The "some nuts" include almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios and walnuts. These nuts each contain less than 4 grams of saturated fat per serving, making them a more heart healthy choice.

In addition to reducing the risk for heart disease, eating nuts daily as part of a Mediterranean diet can reverse metabolic syndrome. Metabolic syndrome is combination of symptoms including high blood pressure, high blood sugar, high cholesterol and belly fat, which increases your risk for heart disease and type 2 diabetes.

The Mediterranean diet is rich in fresh fruits and vegetables, whole grains, nuts, seeds, legumes, seafood, yogurt, olive oil and small amounts of wine. For more information on following a Mediterranean diet, go towww.oldwayspt.org/med_pyramid.html.

Researchers at Columbia University in New York found that including nuts in your diet daily may lower risk for Alzheimer's disease.

Moderation is key to enjoy the full health benefits of nuts. One ounce of most nuts provides between 160 to 200 calories. One ounce is about 47 pistachios, 30 peanuts, 24 almonds, 20 cashews, 14 walnuts, 20 pecan halves or 11 macadamia nuts. To promote portion control, consider adding them to cereals, yogurts and other foods rather than eating them by the handful.

Chestnuts are the only nut rich in vitamin C. Their higher water content compared to other nuts makes them much lower in calories, only 54 calories per ounce. Keep them refrigerated as they would spoil if left out in a bowl like other nuts.



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The juice on juice

Health website WebMD gives the lowdown on what is good and what is not in juices:

Best choice: Vegetable juice, because it has less sugar and fewer calories than fruit juice and is loaded with fibre so you feel full.

Worst choice: Juice cocktails. Many contain only small amounts of real juice. Their main ingredients are usually water and some type of sugar, like high-fructose corn syrup. Similar to soft drinks, they are rich in sugar and calories, but low in nutrients.

Pure fruit juice: It is full of vitamins and disease-fighting antioxidants, but it can also be naturally high in sugar and calories. So limit yourself to one serving a day.

Pomegranate juice: High in sugar and calories, but it is abundant in antioxidants which help fight diseases like cancer.

Cranberry juice: Packed with vitamin C, which is vital for a healthy immune system. Blueberry juice: Believed to boost brain health. Animal studies suggest it can help protect against age-related conditions like dementia and Alzheimer's disease.

Red grape juice: As with red wine, the entire grape - including skin and seeds, where some nutrients reside - is used to make grape juice. It is said to be good for the heart.

Prune juice: It has long been recommended to relieve constipation because it is extremely high in fibre and contains a natural laxative called sorbitol. In addition, it is loaded with antioxidants, iron and potassium.

Orange juice: This breakfast staple is known for its immune-boosting benefits as it is loaded with vitamin C. Commercial types are often fortified with calcium and vitamin D, nutrients that strengthen the bones.



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Know Your Nutrients for Essential Healthy Living

Let’s talk about natural nutrients. It is up to you to choose what you want to eat at your table, and this may help you do it in a healthier way.

Nutrient: Vitamin A. Benefits: Stimulates production of antibodies, helps maintain skin and mucous membranes and protects against tumor growth. Food sources: Apricots, cantaloupe, carrots, pumpkins and sweet potatoes.

Nutrient: Vitamin B6. Benefits: Necessary for white blood-cell response and antibody protection. Food sources: Dried beans, potatoes, spinach, sweet potatoes, and whole grains.

Nutrient: Vitamin C. Benefits: Vital to all immune system functions. Food sources: Broccoli, citrus fruits, peppers, turnip greens and strawberries.

Nutrient: Vitamin E. Benefits: An antioxidant. it suppresses production of prostaglandin, an immunity-inhibiting hormone that is increasingly present as you age. Food sources: Apples, grapefruit, lima beans, sweet potatoes, whole grains and wheat germ.

Nutrient: Calcium. Benefits: Plays a crucial role in activating the system in response to invaders. Food sources: Collards, rhubarb, figs and spinach.

Nutrient: Copper. Benefits: Essential for white blood cell production. Food sources: Avocados, dried and lima beans and figs.

Iron: One of the most common deficiencies in American diets. It stimulates blood-cell production/activity. Source: Dried beans, figs, Jerusalem artichokes & white prunes.

Magnesium: Necessary for Lymphocyte growth, important in the forming of antibodies. Source: Figs, prunes, spinach and Swiss chard.

Selenium: Uncertain what it does, but selenium coincides with a depressed immune system. Source: Apples, asparagus, oranges and squash.

Zinc: Required for effective functioning of thymus gland, which has an important role in T-cell maturation. Source: Dried beans, figs, raspberries, spinach and whole grains.

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Goin' Bananas

The banana is not a fruit. Not really. It’s most unique since it does not come from a tree but from the largest herb plant that is more closely related to lilies and the orchid family. But due to its size, the herb plant is more commonly thought of as a “banana tree.”

Morning Banana Diet

When the Morning Banana Diet hit the news in Japan last year, it had the whole nation in a frenzy. Prices of banana in the market skyrocketed and there was shortage of supply.

It started in March with the publication of Morning Banana Diet, which claimed that eating only bananas and room-temperature water for breakfast would jumpstart weight loss, regardless of what was eaten during the rest of the day. Banana was said to aid in digestion and improve metabolism.

The diet was created by Hitoshi and Sumiko Watanabe, and promoted on the social networking site mixi. Hitoshi, who studied preventative medicine in Tokyo and his wife, who is a pharmacist, introduced the diet to the Japanese.

Former opera singer Kumiko Mori even announced that she lost 15 pounds on the Morning Banana Diet.

Health experts and medical doctors have, however, debunked the myth behind this fab diet. Kathleen Zelman, MPH, RD, director of nutrition for WebMD and the WebMD Weight Loss Clinic, said that bananas, along with most fruits have long been a part of healthy diets and weight loss plans. But while they are nutritious, they do not have special weight loss properties.

Different versions of the Morning Banana Diet tout varying explanations of exactly how bananas work to promote weight loss. One theory suggests that certain enzymes in bananas speed up digestion and elimination, causing rapid weight loss. However, the human body already contains all the enzymes needed for digestion. It’s true that foods with fiber (and bananas have some) can go through the digestive system more quickly and may not be completely absorbed, thus saving a few calories. But the calorie savings are certainly not enough to revolutionize the weight loss industry.

OK, bananas as fad diet, maybe not. How about it’s health benefits?

Bananas as mood food

In order to have a healthy lifestyle, experts say we must have to meet our daily requirement of five fruits and vegetables. Bananas are a perfect part of our diet and they are the most popular fruit in the Philip-pines. Bananas are available all year and they are a great source of instant energy. Bananas contain no fat, sodium or cholesterol. It is a known fact that a low fat, balanced diet rich in vegetables and fruit may reduce the risk of heart disease and certain types of cancer.

Studies have shown that bananas are rich in vitamin B6 and they are a good source of fiber, vitamin C, magnesium and potassium. Lack of B6 in a diet can cause weakness, insomnia and irritability.

They are also easy to digest. Because of their great taste, they can also serve as a substitute for sweets and satisfy sugar cravings.

Research also shows that serotonin and norepinephrine in bananas may naturally help sufferers overcome depression. They are the good mood food. So instead of reaching for a bar of chocolates, why not try a banana?

Athletes like bananas

Bananas are also good for post-exercise snack. During long exercises our body lose vitamins and minerals and a banana replaces these nutrients as well as energy needed. Have you noticed that athletes like to snack on these yellow fruits? Potassium in bananas is essential for helping muscles to contract properly during exercise and reduces cramping up.

The potassium found in bananas helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke. A medium-sized banana provides 400 mg of potassium -11 percent of daily value- and contains 110 calories and 4 grams of fiber. Bananas also contain plenty of carbohydrates which are the body’s main source of energy.

Bananas as brain food?

It has been established that bananas are good for the heart. But is it good for the brain too? Bananas are rich in vitamin B6 — and very early research suggests that high levels of B6 may protect against Parkinson’s.

Vitamin B6 — along with folate and B12 — helps reduce levels of homocysteine, an amino acid. That’s good for our ticker, because too much homocysteine in the blood appears to increase heart disease risk.

Homocysteine also appears to be toxic to nerve cells, and elevated levels have been linked to Parkinson’s disease, a progressive neurological disorder that causes muscles to become rigid and shake uncontrollably.

Parkinson’s disease occurs when some of the nerve centers in the brain lose the ability to regulate muscle movements. As a result, a person may have rigid muscles, tremors, and trouble walking and swallowing.

Parkinson’s disease is one of the most common diseases affecting movement in people over age 55. It is chronic, meaning that person will have it the rest of his life. It also is progressive, which means the symptoms grow worse over time. The disease may become disabling after many years.

The study of the effect of bananas in preventing Parkinson’s is in its early stages so it’s not something to go bananas over just yet. Still, it has been proven that bananas are good for our health.

So grab a banana today. You’re life may depend on it.



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A guide to Noni juice benefits

The Noni plant is originally from Southeast Asia, but it is now also found in Tahiti, Hawaii, and India. Scientists have discovered many Noni Juice Benefits. This is largely due to the high number of nutrients that are found in this fruit.

There are over 125 vital nutrients that are found naturally in Noni.

The Noni fruit contains a high vitamin C content. The great part about this fruit is its ability to retain this vitamin so well. Vitamin C has many health benefits including cell repair, boosts immune system, and may prevent cancer.

Noni Juice has been used by patients to help control their asthma symptoms with great results. This is largely due to its natural anti-inflammatory effects.

It is also used as a pain reliever and has been used to successfully rid a person of severe headaches without the harmful side effects that are caused from pain killing drugs.

Noni Juice is also used by some as a digestive stimulant and has a laxative quality. It can be used to successfully treat constipation and stomach conditions such as acid reflux. This is good news for the millions of people who suffer from these types of conditions.

This fruit is also rich in anti-oxidants. There have been many studies performed on the health benefits of anti-oxidants. They essentially give your immune system a boost and can repair cell damage. This is especially encouraging to those who suffer from Cancer.

There are many studies being done to help prove the positive health effects that the Noni fruit provides. Doctors can recommend its consumption, but cannot classify it as a cure to an illness or condition. The number of people who have experienced remarkable improvement while drinking this juice is phenomenal. It is definitely worth researching further and many researchers are quite impressed by their findings.



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Glaceau Unveils vitaminwater zero

Naturally sweetened with Truvia, an extract of Stevia leaf.

Glaceau, a maker of enhanced-water beverages, has launched vitaminwater zero, a new sweetened beverage option that has zero calories per serving and also comes with vitamins and nutrients.

The company claims that vitaminwater zero is naturally sweetened with Truvia, a purity extract of the stevia leaf and also added a variety of important vitamins and nutrients including b vitamins, vitamin c, and added electrolytes such as calcium, magnesium and potassium.

vitaminwater zero comes in seven flavors: xxx (acai-blueberry-pomegranate), multi-v (lemonade), essential (orange-orange), mega-c (grape raspberry), go-go (mixed berry), recoup (peach-mandarin) and revitalize (green tea). The 20-ounce bottles will hit shelves throughout the US early next year.

Matt Kahn, senior vice president of marketing for vitaminwater, said: “vitaminwater zero complements the vitaminwater base brand very nicely. vitaminwater zero provides an ideal option for calorie-conscious consumers looking for a great-tasting beverage with the added benefits of vitamins and electrolytes.”

vitaminwater zero is part of the Active Lifestyle Beverages (ALB) unit of The Coca-Cola Company. ALB consists of other brands such as smartwater, Powerade, Fuze, Nos and Full Throttle.

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Campaign launched to promote gooseberry

A campaign to promote gooseberry (amla), one of the best sources of Vitamin C and which helps in balancing glucose level in blood, has been launched by the Ayush department under the Union Government.

A campaign has been launched in six states for the promotion of amla for which Rs 12 crore has been sanctioned, Ayush (Ayurveda, Yoga and Naturopathy, Unani, Siddha and Homeopathy) department secretary S Jalaja told reporters here, adding that other states are also preparing an action plan.

The aim is to create more awareness about amla and to sensitise people about the fruit. "People are going after apples. Instead of apples, doctors can prescribe amla. It will boost immunity," she said.

India will have 38 million diabetic patients in the next few years and there is an urgent need to create awareness about the benefits of this fruit, she said.



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Wise food choices can help protect against flu

It seems that no matter how familiar the symptoms of upper respiratory congestion, sore throat, headache, fatigue and occasional fever may be, the onset of cold and flu season always takes us by surprise.

This is puzzling as, on average, each of us suffers from two to four colds each year. and if we're under 12 or so, that number skyrockets to six to eight. This year we're particularly concerned because of talk of various influenza viruses making their way to our neighborhood, particularly H1N1.

Vaccinations are one response to the threat of the flu, but they are far from the only one. You can take a number of steps to keep your immune system strong, so you'll be ready if one or 100 of these pathogens come knocking at your door.

Functional foods first: Functional foods provide health benefits beyond basic nutrition. Mushrooms are a perfect example. Of an estimated 38,000 species of mushrooms, those that have grabbed the most medical attention recently are maitake, shiitake and reishi. Besides offering a wealth of protein, fiber and vitamins B and C, these medicinal mushrooms boost heart health, lower the risk of cancer, reduce inflammation, fight allergies, help balance blood glucose levels and promote healthy immune function.

Whey protein is another functional food that's been getting accolades in the nutritional press for a few years. Whey is the liquid portion of the milk left when milk protein,

or casein, coagulates into curd. For the immune system, the secret sauce in whey is a protein called lactoferrin, with several studies suggesting that this protein plays an important role as a first line of defense against infection. Be careful when shopping for whey protein, however. Just like milk, the less processing the better. Look for words such as "low heat" or "non-denatured" on the label to get a full complement of beneficial components.

When the bugs come knocking: When the first sniffle does show up in my family, I reach for the elderberry syrup or extract. Taken at the first sign of cold or flu, elderberry will generally reduce the course of the infection significantly by nourishing the immune system with vitamin C and specialized flavonoids called anthocyanins, a type of health-promoting plant pigment.

Don't Forget the Garlic: The next time you feel a cold coming on, another terrific resource is garlic, which both antiviral and immune-stimulating properties.

Garlic comes in a number of forms, starting with the fresh clove and including capsules, tablets, soft gels, oil, powder and liquid. Many nutritionists and herbalists recommend enteric-coated capsules as they not only protect your breath, but also make sure the all-important healing compound — allicin — is not destroyed by stomach acid. But if you live in a household of garlic lovers, nothing beats fresh!

A Final Word: There's simply no overstating the importance of a good night's sleep. Sleep deprivation can mean more than just drowsiness in the morning, it can also lower your immune response, elevate your stress hormones, and make a bad day feel so much worse.

So secure some zzz's and start winterizing yourself with immune-enhancing foods, healing herbs and essential nutrients.



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Health tip of the day: Benefits of Saffron

Saffron is one of the highly prized and most expensive spices known since antiquity for its colour, flavour and medicinal properties. It is the dried "stigma" or threads of the flower of the S. crocus plant. The plant is a bulbous perennial plant that belongs to the family of iridaceae of the genus, Crocus and known botanically as Crocus sativus.

This exotic spice is a native of Southern Europe and now cultivated worldwide in many countries, particularly in Spain, Italy, France, Greece, Turkey, and Iran and in Jammu & Kashmir state of India.

The C. sativus plant grows to about 15-20 cm in height and bears lavender coloured flowers during each season which lasts from October till November. Each flower features perianth which consists of stalk, known as “style”, connecting to the three “stigmas” or threads to the rest of the plant. These orange-yellow colored stigmas along with the style constitute "saffron" which is used as spice.

Good crop production demands cool dry climate with well drained rich fertile soil and irrigation facilities or sufficient amount of rain fall. The flowers are generally harvested during the early morning hours and soon the stigma separated, allowed to dry and packed for marketing.

Saffron has distinct flavour because of the chemical components in it picrocrocin and safranal. It also contains a natural carotenoid chemical compound, crocin, which gives saffron its golden-yellow hue. These traits along with its medicinal properties make it a valuable ingredient in many foods worldwide.

Health benefits of Saffron

- Saffron contains many plant derived chemical compounds that are known to have anti-oxidant, disease preventing and health promoting properties.

- The flower stigma are composed of many essential volatile oils but the most important being safranal, which gives saffron its distinct hay-like flavour. Other volatile oils in saffron are 3,5,5-trimethyl-4-hydroxy-1-cyclohexanone-2-ene, cineole, phenethenol, pinene, borneol, geraniol, limonene, p-cymene, linalool, terpinen-4-oil, etc...

- This spice has many non-volatile active components; the most important of them is α-crocin, a carotenoid compound, which gives the stigmas their characteristic golden yellow colour. It also contains other carotenoids including zeaxanthin, lycopene, α- and β-carotenes. These are important antioxidants that helps protect body from oxidant induced stress, cancers, infections and acts as immune modulators.

- The active components in saffron have many therapeutic applications in many traditional medicines as antiseptic, antidepressant, anti-oxidant, digestive, anti-convulsant.

- This novel spice is a good source of minerals like copper, potassium, calcium, manganese, iron, selenium, zinc and magnesium. Potassium in an important component of cell and body fluids that helps control heart rate and blood pressure. Manganese and copper are used by the body as co-factors for the antioxidant enzyme superoxide dismutase. Iron is essential for red blood cell production and as a co-factor for cytochrome oxidases enzymes.

- It is also rich in many vital vitamins including vitamin A, folic acid, riboflavin, niacin, vitamin C that are essential for optimum health.

Nutritional value per 100 g.

Principle Nutrient Value - Percentage of RDA

Energy 310 Kcal 15.5%
Carbohydrates 65.37 g 50%
Protein 11.43 g 21%
Total Fat 5.85 g 29%
Cholesterol 0 g 0%
Dietary Fibre 3.9 g 10%

Vitamins

Folates 93 mcg 23%
Niacin 1.46 mg 9%
Pyridoxine 1.010 mg 77%
Riboflavin 0.267 mg 20%
Thiamin 0.115 mg 10%
Vitamin C 80.8 mg 90%
Vitamin A 530 IU 18%

Minerals

Calcium 111 mg 11%
Copper 0.328 mg 37%
Iron 11.10 mg 139%
Magnesium 264 mg 66%
Manganese 28.408 mg 1235%
Phosphorus 252 mg 36%
Zinc 1.09 mg 10%
Potassium 1724 mg 37%
Sodium 148 mg 10%

Selection and storage

Fresh saffron is available in the special spice markets. Try to buy dried whole stigma instead of powdered saffron since oftentimes it may adulterated. Choose well sealed pack from the authentic selling company which includes date of package and date of expiry.

Fresh spice should feature bright orange-yellow hue and each thread like stigma measuring 2 to 4cm in length. Avoid inferior quality product featuring grey color streaks or light spots on the stigma. This spice has characteristic pungent bitter-honey taste with pleasant aroma.

Store it in closed box and keep it in cool dark place away from the light since light rays oxidizes the pigments in saffron and offsets its flavour.

Medicinal use

- The active components present in saffron have many therapeutic applications in many traditional medicines since long time ago as anti-spasmodic, carminative, diaphoretic.

- Research studies have shown that, safranal, a volatile oil found in the spice, has antioxidant, cytotoxicity towards cancer cells, anticonvulsant and antidepressant properties.

- Αlfa-crocin, a carotenoid compound, which gives the spice its characteristic golden yellow colour, has anti-oxidant, anti-depressant, and anti-cancer properties.

Culinary uses

A pinch of fresh saffron is enough to enhance the flavour and colour the entire recipe. There are several methods to use it in the kitchen. Whole stigma can be added directly to the preparations, or oftentimes, the stigma are grounded and powdered using traditional hand mill and added to the recipes. In the third method, a pinch of saffron is added to a cup of hot water, steep; add this water to the recipes.

Safety profile

High doses of saffron can cat as uterine stimulant and in severe cases can cause miscarriage. Therefore pregnant woman may be advised to avoid it in their dishes.

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Vitamin C Prevents Heart Attacks

Dr. Dennis Ruskin - a respected Toronto Optometrist will be flying in snowy England this January and will spend a week studying with Dr. Sydney Bush, a distinguished English professor of optometry. I believe his research on the cause of coronary artery disease deserves a Nobel Prize. Here’s how you can benefit from his research.

What causes coronary attack? Authorities say it’s due to increased blood cholesterol, but I’ve questioned this theory ever since interviewing Dr. Linus Pauling (the only person to receive two Nobel Prizes).

Years ago, Dr. Pauling told me animals manufacture vitamin C, but humans do not. That’s why cats survived voyages to the New World while sailors died of scurvy. Goats produce 13,000 milligrams of vitamin C daily!

Why is vitamin C so important in preventing heart attacks? Brick walls are held together by mortar, and we all know what happens if mortar crumbles. Cells are glued together by collagen, and vitamin C is necessary to manufacture it and maintain its strength.

Dr. Pauling believed that an insufficient amount of vitamin C weakens coronary vessels, causing tiny cracks. Blood clots develop, and the result is lethal.

Years later, Dr. William Stehbens, professor of pathology at Wellington University, New Zealand, reported that mechanical stress from each heart beat causes coronary attacks. This added further evidence to Dr. Pauling’s theory that increased pressure along with poor coronary glue triggers heart attacks.

Now Dr. Bush has made another historic discovery. He prescribed high doses of vitamin C to patients suffering from eye infections and allergies. Luckily, he also took photos of the retina (the back part of the eye) before vitamin C was given and then one year later. The retina is the only part of the body where doctors can see arteries and veins.

To his surprise, he discovered that large doses of vitamin C caused cholesterol deposits to decrease in size, arteries became larger, and there was increased blood flow to the retina. What happens to arteries in the retina must also happen to arteries in the heart.

In effect, Dr. Bush’s research shows that atherosclerosis (hardening of arteries) can be reversed and that the heart is not healthy until the eyes say so. This finding could save millions from premature coronary death, and it should have made headlines around the world.

Dr. Pauling also advised the use of lysine along with vitamin C. Lysine is an amino acid, one of the building blocks of protein. Lysine has the ability to inactivate bad cholesterol, decreasing the risk of heart attacks.

Since returning to Canada I’m convinced that ideally everyone, particularly those at greater risk of heart attack, should have a retinal photo taken. If life-threatening changes are visible, this is a great motivator to change lifestyle habits and start treatment with vitamin C and lysine.

I’m acutely aware that this approach to preventing coronary attack will be criticized by mainstream medical thinking. But I hope that some physicians, particularly cardiologists, will have an open mind on this matter.

Retinal photos take just a few minutes and in most cases do not require drops in the eye.

Dr. Dennis Ruskin, a respected Toronto optometrist, is willing to take retinal photos and e-mail them to Dr. Bush in England. Dr. Bush will then use his years of experience to determine if treatment is required to help circumvent the risk of coronary attack and other cardiovascular problems.



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Cereals Claim To Support Immunity, But Is It True?

It's written in big bold print at the bottom of the box -- Kellogg's Cocoa Krispies "now helps supports your child's immunity." Certainly welcome news to parents who are trying to find any way to protect their children from germs, including H1N1. But has the cereal maker gone too far?

Some critics some yes.

Kellogg increased the level of antioxidant vitamins A, B, C, and E in their line of cereals, including Rice Krispies, from 10 percent of daily value to 25 percent of daily value. But is that likely to prevent your child from getting sick? Probably not.

Joan Salge Blake, a registered dietitian and nutrition professor at Boston University says those vitamins are important for a healthy immune system, but you don't need to get them from fortified cereals. "For example, a cup of orange juice can give you six times the amount of vitamin C," Salge Blake explains. "And a carrot will give you 16 times the amount of vitamin A, and an ounce of almonds will give you 1 1/2 times the amount of vitamin E that's in a serving of that cereal," she says.

And Salge Blake says just because a cereal claims to enhance the immune system doesn't mean it's any better than other cereals out there. "Don't assume that a cereal box doesn't make that claim that it's inferior," Salge Blake says, "It may have other added benefits as having whole grain and higher in fiber."

A spokesperson for Kellogg says the vitamin-enhanced cereal has been in development for over a year and that is was rolled out in May 2009. They say it "was not created to capitalize on the current H1N1 flu situation."

That said, several complaints, including one from the city of San Francisco, have been filed with the Food and Drug Administration but so far, there's no word on whether they will take action.

In the meantime, when buying cereal for your child, instead of focusing on the vitamin additives, look for one that has whole grains, high fiber content and one that's low in sugar.



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Health tip of the day: Benefits of Manganese

Manganese is an essential trace mineral. Human body contain about 12 to 20 mg. of manganese, which is concentrated in the liver, kidney, pancreas, skin, muscles and bones.

Manganese is needed for bone development and maintenance of strong bones. It is also important in the utilisation of thiamine, helps to activate enzymes that are necessary for the body's proper use of biotin, B1 and vitamin C.

Other Function of Manganese in the Body :

1- Manganese is important in the formation of thyroxin, the principal hormone of the thyroid gland.
2- Helps in the formation of substances that combat infection.
3- For protein build up such as nucleic acid.
4- Good adjunct in the treatment of diabetes such as eating of alfalfa and spinach.
5- Needed for failing memory.

Symptoms of Deficiency :

- Poor bone growth, Diabetes, Loss of weight, Slowed growth of hair and nails, Poor muscle coordination, Dizziness, Ear noises

Causes of Toxicity :

1- Few cases of manganese toxicity have resulted from ingesting large dose of the mineral supplement for 4 to 5 years.
2- Drinking water from well contaminated with manganese from buried batteries, and prolonged
3- Exposure and inhalation of ore dust.

Sign of Toxicity :

- Poor appetite, Apathy, Depression, Weakness, Impotence, Disturbed sleep, Temporary insanity, Dementia, Violence
- Parkinsonism (muscular rigidity, tremor, monotone voice, "frozen" masklike face).

Recommended Daily Intake :

- Daily Requirement - 5 mg.
- Supplemental Dosage - For tardive dyskinesia (abnormal or disordered movement) 30 to 60 mg. /day.

Food Sources :

- Green leafy vegetables, beans, whole grains (unpolished), nuts, coffee

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