Summary of Nutrition Class 7th May 2015
What are the best vegetarian sources of iron?'Pulses including chickpeas, lentils, kidney beans and tofu. Sprouted beans and seeds such as aduki beans, alfafa and sunflower seeds. Cereals and products such as breakfast cereals and bread.
Green leafy vegetables including spinach, kale and cabbage and also broccoli. Nuts, in particular almonds and cashews. Dried fruit especially apricots, dates and raisins. Date syrup and molasses are good sources of iron. Vitamin C which helps with absorption of iron is present in citrus fruit and juices as well as salad items like sweet peppers, lambs lettuce and tomatoes as well as broccoli and leafy greens.'
https://www.vegsoc.org/iron
Remember that phytates impair the absorption of iron and that vitamin C helps its absorption.
Raw food better than cooked?
When cooked different nutrients are available and when raw different ones are available. The best diet has a combination of the two.
A study looking at various types of cancers and diets with raw and cooked vegetables showed that 'Nine of the 11 studies of raw and cooked vegetables showed statistically significant inverse relationships of these cancers with raw vegetables, but only 4 with cooked vegetables.'
http://www.ncbi.nlm.nih.gov/pubmed/15342442
Is the paleo diet good?
The British Dietetic Association advises against it - claiming that it can lead to nutrient deficiencies:
https://www.bda.uk.com/news/view?id=39
Are nuts good for you?
'Nuts are energy dense foods rich in bioactive macronutrients, micronutrients and phytochemicals. The unique composition of nuts is critical for their health effects. Indeed, there are consistent evidences from epidemiologic and clinical studies of the beneficial effects of nut consumption on risk of CHD'
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
What are the health benefits of stevia?
'A number of studies have suggested that, beside sweetness, stevioside along with related compounds, which include rebaudioside A (second most abundant component of S. rebaudiana leaf), steviol and isosteviol (metabolic components of stevioside) may also offer therapeutic benefits, as they have anti-hyperglycemic, anti-hypertensive, anti-inflammatory, anti-tumor, anti-diarrheal, diuretic, and immunomodulatory actions.'
http://www.ncbi.nlm.nih.gov/pubmed/19000919
Is egg consumption good or bad for health?
' Most healthy people can eat up to seven eggs a week with no increase in their risk of heart disease. Some studies have shown that this level of egg consumption may actually prevent some types of strokes.'
http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/cholesterol/faq-20058468
https://www.vegsoc.org/iron
Remember that phytates impair the absorption of iron and that vitamin C helps its absorption.
Raw food better than cooked?
When cooked different nutrients are available and when raw different ones are available. The best diet has a combination of the two.
A study looking at various types of cancers and diets with raw and cooked vegetables showed that 'Nine of the 11 studies of raw and cooked vegetables showed statistically significant inverse relationships of these cancers with raw vegetables, but only 4 with cooked vegetables.'
http://www.ncbi.nlm.nih.gov/pubmed/15342442
Is the paleo diet good?
The British Dietetic Association advises against it - claiming that it can lead to nutrient deficiencies:
https://www.bda.uk.com/news/view?id=39
Are nuts good for you?
'Nuts are energy dense foods rich in bioactive macronutrients, micronutrients and phytochemicals. The unique composition of nuts is critical for their health effects. Indeed, there are consistent evidences from epidemiologic and clinical studies of the beneficial effects of nut consumption on risk of CHD'
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
What are the health benefits of stevia?
'A number of studies have suggested that, beside sweetness, stevioside along with related compounds, which include rebaudioside A (second most abundant component of S. rebaudiana leaf), steviol and isosteviol (metabolic components of stevioside) may also offer therapeutic benefits, as they have anti-hyperglycemic, anti-hypertensive, anti-inflammatory, anti-tumor, anti-diarrheal, diuretic, and immunomodulatory actions.'
http://www.ncbi.nlm.nih.gov/pubmed/19000919
Is egg consumption good or bad for health?
' Most healthy people can eat up to seven eggs a week with no increase in their risk of heart disease. Some studies have shown that this level of egg consumption may actually prevent some types of strokes.'
http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/cholesterol/faq-20058468
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