Summary of Nutrition Class from 28th April 2015

- Drinking honey, lemon and tea together seems to produce a synergy in antioxidant activity: http://www.ncbi.nlm.nih.gov/pubmed/22856394

- Black cohosh seems to help with menopause symptoms: http://www.ncbi.nlm.nih.gov/pubmed/20085176 and http://www.ncbi.nlm.nih.gov/pubmed/24499633

- Soya seems to help with menopausal symptoms as well: http://www.ncbi.nlm.nih.gov/pubmed/25763190

- Virgin coconut oil seems to be effective for preventing heart disease: http://www.ncbi.nlm.nih.gov/pubmed/25387216 and the lauric acid contained it seems to improve lipid profiles: http://www.ncbi.nlm.nih.gov/pubmed/11160540

- Note that coconut milk contains large amounts of coconut oil and hence lauric acid

- 'The activities of turmeric include antibacterial, antiviral, anti-inflammatory, antitumor, antioxidant, antiseptic, cardioprotective, hepatoprotective, nephroprotective, radioprotective, and digestive activities. Phytochemical analysis of turmeric has revealed a large number of compounds, including curcumin, volatile oil, and curcuminoids, which have been found to have potent pharmacological properties.' http://www.ncbi.nlm.nih.gov/books/NBK92752/

Turmeric has antioxidant and anti-inflammatory properties: http://www.ncbi.nlm.nih.gov/pubmed/21120596 and http://www.ncbi.nlm.nih.gov/pubmed/12676044

- Caffeine does not seem to affect the absorption of calcium or affect bone status: http://www.ncbi.nlm.nih.gov/pubmed/12204390

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Calcium Content of Foods

Dairy and Soy	Amount	Calcium (mg)
Milk (skim, low fat, whole)	1 cup	300
Buttermilk	1 cup	300
Cottage Cheese	0.5 cup	65
Ice Cream or Ice Milk	0.5 cup	100
Sour Cream, cultured	1 cup	250
Soy Milk, calcium fortified	1 cup	200 to 400
Yogurt	1 cup	450
Yogurt drink	12 oz	300
Carnation Instant Breakfast	1 packet	250
Hot Cocoa, calcium fortified	1 packet	320
Nonfat dry milk powder	5 Tbsp	300
Brie Cheese	1 oz	50
Hard Cheese (cheddar, jack)	1 oz	200
Mozzarella	1 oz	200
Parmesan Cheese	1 Tbsp	70
Swiss or Gruyere	1 oz	270

Vegetables

Acorn squash, cooked	1 cup	90
Arugula, raw	1 cup	125
Bok Choy, raw	1 cup	40
Broccoli, cooked	1 cup	180
Chard or Okra, cooked	1 cup	100
Chicory (curly endive), raw	1 cup	40
Collard greens	1 cup	50
Corn, brine packed	1 cup	10
Dandelion greens, raw	1 cup	80
Kale, raw	1 cup	55
Kelp or Kombe	1 cup	60
Mustard greens	1 cup	40
Spinach, cooked	1 cup	240
Turnip greens, raw	1 cup	80

Fruits

Figs, dried, uncooked	1 cup	300
Kiwi, raw	1 cup	50
Orange juice, calcium fortified	8 oz	300
Orange juice, from concentrate	1 cup	20

Legumes

Garbanzo Beans, cooked	1 cup	80
Legumes, general, cooked	0.5 cup	15 to 50
Pinto Beans, cooked	1 cup	75
Soybeans, boiled	0.5 cup	100
Temphe	0.5 cup	75
Tofu, firm, calcium set	4 oz	250 to 750
Tofu, soft regular	4 oz	120 to 390
White Beans, cooked	0.5 cup	70

Grains

Cereals (calcium fortified)	0.5 to 1 cup	250 to 1000
Amaranth, cooked	0.5 cup	135
Bread, calcium fortified	1 slice	150 to 200
Brown rice, long grain, raw	1 cup	50
Oatmeal, instant	1 package	100 to 150
Tortillas, corn	2	85

Nuts and Seeds

Almonds, toasted unblanched	1 oz.	80
Sesame seeds, whole roasted	1 oz.	280
Sesame tahini	1 oz. (2 Tbsp)	130
Sunflower seeds, dried	1 oz.	50

Fish

Mackerel, canned	3 oz.	250
Salmon, canned, with bones	3 oz.	170 to 210
Sardines	3 oz.	370

Other

Molasses, blackstrap

1 Tbsp

135

http://www.ucsfhealth.org/education/calcium_content_of_selected_foods/

- Having a variety of wholegrains gives you a variety of nutrients: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826?pg=1

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/health-gains-from-whole-grains/

- Oats have many health benefits: http://wholegrainscouncil.org/whole-grains-101/health-benefits-of-oats

- Best to limit the intake of acrylamides in the diet: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-blog/acrylamide/bgp-20056284

- Dietary sources of Vitamin B12: http://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

-  'You may know that a Mediterranean diet — rich in fruits, vegetables, olive oil, legumes, whole grains and fish — offers heart-healthy benefits. But a Mediterranean diet may also benefit your brain. Studies show that people who closely follow a Mediterranean diet seem less likely to develop cognitive decline when compared with people who don't follow the diet.' http://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers-disease/faq-20058062

-  'The strongest evidence for antioxidant protection against Alzheimer's disease rests with high food intake of vitamin E. The richest food sources of vitamin E include vegetable oils, margarine, nuts (especially almonds), and seeds (especially sunflower seeds). Moderate amounts of vitamin E are found in whole grains, egg yolk, and a limited number of vegetables (eg, collard greens) and fruits (eg, avocados, apples, melon).' http://www.medscape.com/viewarticle/466037