Summary of Nutrition Class from 22nd April 2015
- Nuts are nutrient dense foods. Consumption of nuts seems to decrease the risk of coronary heart disease.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
- Antioxidants are important for preventing heart disease and cancer:
´Antioxidants are substances that may protect your cells against the effects of free radicals — molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation. Free radicals may play a role in heart disease, cancer and other diseases.´
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428
- Vitamin D is produced in response to exposure to sunlight. It is also consumed in certain foods.
- Fats should not be avoided completely from the diet - there are good fats such as monounsaturated, fats, polyunsaturated fats and omega 3,6 and 9 oils. There are bad fats such as saturated fats and trans fats. These are general rules however. Some saturated fats such as those in coconut oil may be healthy.
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550?pg=1
Omega-3 fatty acids occur in our diets in some vegetable oils, such as soybean, flaxseed, and in walnuts. ALA is also found in some green vegetables, such as Brussels sprouts, kale, spinach, and salad greens.
Common sources of Omega 6 oils include safflower, corn, cottonseed, and soybean oils.
http://www.hsph.harvard.edu/nutritionsource/omega-3/
Coconut oil contains medium chain fatty acids so that despite having saturated fat, it seems to be beneficial for health.
'In many areas of Sri Lanka the coconut tree and its products have for centuries been an integral part of life, and it has come to be called the "Tree of life". However, in the last few decades, the relationship between coconut fats and health has been the subject of much debate and misinformation. Coconut fats account for 80% of the fat intake among Sri Lankans. Around 92% of these fats are saturated fats. This has lead to the belief that coconut fats are 'bad for health', particularly in relation to ischaemic heart disease. Yet most of the saturated fats in coconut are medium chain fatty acids whose properties and metabolism are different to those of animal origin. Medium chain fatty acids do not undergo degradation and re-esterification processes and are directly used in the body to produce energy. They are not as 'bad for health' as saturated fats. There is the need to clarify issues relating to intake of coconut fats and health, more particularly for populations that still depend on coconut fats for much of their fat intake.'
http://www.ncbi.nlm.nih.gov/pubmed/17180807
http://www.ncbi.nlm.nih.gov/pubmed/15329324
Olive oil lowers the risk of heart disease: http://www.ncbi.nlm.nih.gov/pubmed/19858733
Olive oil is also useful in cancer prevention: http://www.ncbi.nlm.nih.gov/pubmed/15554560
- Yoga practice increases life expectancy through meditation, diet and asana practice - all of which lower stress, promote longevity and health.
http://www.ncbi.nlm.nih.gov/pubmed/19735248
- Dietary guidance on lowering blood pressure: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
- The link between diet and cancer: http://www.cancerresearchuk.org/about-cancer/causes-of-cancer/diet-and-cancer/diet-facts-and-evidence#diet_facts2
- Is fasting healthy? Yes under the right conditions - i.e. not for too long and if your diet is healthy and you are too http://www.webmd.com/diet/is_fasting_healthy?page=1
- Does the alkaline diet work? Maybe but not for the reasons it claims: http://www.webmd.com/diet/alkaline-diets
- Is milk consumption normal in adults? It seems that it depends upon where your ancestors came from - if they came from cold climates such as northern Europe then they would have consumed milk for vitamin D and so lactose intolerance is quite uncommon whereas if they came from Asia they are much more likely to be lactose intolerant as vitamin D would have come from sunshine - so the link is also about where you ancestors came from:
http://www.hsph.harvard.edu/nutritionsource/calcium-full-story/#bone-loss
Note that Finland and Sweden seem to be exceptions as cattle herding has not been historically widespread there: http://www.ncbi.nlm.nih.gov/pubmed/22643754
However note that after infancy the ability to digest lactose declines sharply - cheese consumption, however, seems to be recommended as cheese has less lactose:
http://www.ncbi.nlm.nih.gov/pubmed/9299882
- Aspartame and cancer risk - the current thinking is that there is an urgent need for re-evaluation: http://www.ncbi.nlm.nih.gov/pubmed/24436139
Aspartame is also linked to depression, irritable behaviour and other neurobehavioural effects: http://www.ncbi.nlm.nih.gov/pubmed/24700203
- 'Drinking green tea has not been associated with liver injury or serum aminotransferase elevations; indeed, cross sectional studies suggest that heavy use of green tea is associated with lower serum ALT and AST values. Nevertheless, case series and a systematic review by the United States Pharmacopeia illustrate evidence for the potential for green tea extract to cause hepatotoxicity.'
This means that it is capsules and so forth containing an extract of green tea that have been associated with liver toxicity, but drinking large amounts of green tea itself seems to be good for the liver: http://livertox.nih.gov/GreenTea.htm
Note that there are studies which have suggested that green tea consumption can reduce the incidence of heart disease and cancer: http://umm.edu/health/medical/altmed/herb/green-tea
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
- Antioxidants are important for preventing heart disease and cancer:
´Antioxidants are substances that may protect your cells against the effects of free radicals — molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation. Free radicals may play a role in heart disease, cancer and other diseases.´
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428
- Vitamin D is produced in response to exposure to sunlight. It is also consumed in certain foods.
| Food | IUs per serving* | Percent DV** |
|---|---|---|
| Cod liver oil, 1 tablespoon | 1,360 | 340 |
| Swordfish, cooked, 3 ounces | 566 | 142 |
| Salmon (sockeye), cooked, 3 ounces | 447 | 112 |
| Tuna fish, canned in water, drained, 3 ounces | 154 | 39 |
| Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies) | 137 | 34 |
| Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup | 115-124 | 29-31 |
| Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV) | 80 | 20 |
| Margarine, fortified, 1 tablespoon | 60 | 15 |
| Sardines, canned in oil, drained, 2 sardines | 46 | 12 |
| Liver, beef, cooked, 3 ounces | 42 | 11 |
| Egg, 1 large (vitamin D is found in yolk) | 41 | 10 |
| Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup (more heavily fortified cereals might provide more of the DV) | 40 | 10 |
| Cheese, Swiss, 1 ounce | 6 | 2 |
* IUs = International Units.
** DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet. The DV for vitamin D is currently set at 400 IU for adults and children age 4 and older. Food labels, however, are not required to list vitamin D content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.
** DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet. The DV for vitamin D is currently set at 400 IU for adults and children age 4 and older. Food labels, however, are not required to list vitamin D content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.
- Fats should not be avoided completely from the diet - there are good fats such as monounsaturated, fats, polyunsaturated fats and omega 3,6 and 9 oils. There are bad fats such as saturated fats and trans fats. These are general rules however. Some saturated fats such as those in coconut oil may be healthy.
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550?pg=1
Omega-3 fatty acids occur in our diets in some vegetable oils, such as soybean, flaxseed, and in walnuts. ALA is also found in some green vegetables, such as Brussels sprouts, kale, spinach, and salad greens.
Common sources of Omega 6 oils include safflower, corn, cottonseed, and soybean oils.
http://www.hsph.harvard.edu/nutritionsource/omega-3/
Coconut oil contains medium chain fatty acids so that despite having saturated fat, it seems to be beneficial for health.
'In many areas of Sri Lanka the coconut tree and its products have for centuries been an integral part of life, and it has come to be called the "Tree of life". However, in the last few decades, the relationship between coconut fats and health has been the subject of much debate and misinformation. Coconut fats account for 80% of the fat intake among Sri Lankans. Around 92% of these fats are saturated fats. This has lead to the belief that coconut fats are 'bad for health', particularly in relation to ischaemic heart disease. Yet most of the saturated fats in coconut are medium chain fatty acids whose properties and metabolism are different to those of animal origin. Medium chain fatty acids do not undergo degradation and re-esterification processes and are directly used in the body to produce energy. They are not as 'bad for health' as saturated fats. There is the need to clarify issues relating to intake of coconut fats and health, more particularly for populations that still depend on coconut fats for much of their fat intake.'
http://www.ncbi.nlm.nih.gov/pubmed/17180807
http://www.ncbi.nlm.nih.gov/pubmed/15329324
Olive oil lowers the risk of heart disease: http://www.ncbi.nlm.nih.gov/pubmed/19858733
Olive oil is also useful in cancer prevention: http://www.ncbi.nlm.nih.gov/pubmed/15554560
- Yoga practice increases life expectancy through meditation, diet and asana practice - all of which lower stress, promote longevity and health.
http://www.ncbi.nlm.nih.gov/pubmed/19735248
- Dietary guidance on lowering blood pressure: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
- The link between diet and cancer: http://www.cancerresearchuk.org/about-cancer/causes-of-cancer/diet-and-cancer/diet-facts-and-evidence#diet_facts2
- Is fasting healthy? Yes under the right conditions - i.e. not for too long and if your diet is healthy and you are too http://www.webmd.com/diet/is_fasting_healthy?page=1
- Does the alkaline diet work? Maybe but not for the reasons it claims: http://www.webmd.com/diet/alkaline-diets
- Is milk consumption normal in adults? It seems that it depends upon where your ancestors came from - if they came from cold climates such as northern Europe then they would have consumed milk for vitamin D and so lactose intolerance is quite uncommon whereas if they came from Asia they are much more likely to be lactose intolerant as vitamin D would have come from sunshine - so the link is also about where you ancestors came from:
http://www.hsph.harvard.edu/nutritionsource/calcium-full-story/#bone-loss
Note that Finland and Sweden seem to be exceptions as cattle herding has not been historically widespread there: http://www.ncbi.nlm.nih.gov/pubmed/22643754
However note that after infancy the ability to digest lactose declines sharply - cheese consumption, however, seems to be recommended as cheese has less lactose:
http://www.ncbi.nlm.nih.gov/pubmed/9299882
- Aspartame and cancer risk - the current thinking is that there is an urgent need for re-evaluation: http://www.ncbi.nlm.nih.gov/pubmed/24436139
Aspartame is also linked to depression, irritable behaviour and other neurobehavioural effects: http://www.ncbi.nlm.nih.gov/pubmed/24700203
- 'Drinking green tea has not been associated with liver injury or serum aminotransferase elevations; indeed, cross sectional studies suggest that heavy use of green tea is associated with lower serum ALT and AST values. Nevertheless, case series and a systematic review by the United States Pharmacopeia illustrate evidence for the potential for green tea extract to cause hepatotoxicity.'
This means that it is capsules and so forth containing an extract of green tea that have been associated with liver toxicity, but drinking large amounts of green tea itself seems to be good for the liver: http://livertox.nih.gov/GreenTea.htm
Note that there are studies which have suggested that green tea consumption can reduce the incidence of heart disease and cancer: http://umm.edu/health/medical/altmed/herb/green-tea
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