#1 Reason Why Vegan and Raw Vegan Diets are Unhealthy (Youtube)
Sunday, June 30, 2013
Academy of Nutrition and Dietetics
The Academy of Nutrition and Dietetics is the world's largest organization of food and nutrition professionals, with more than 75,000 members.
http://www.eatright.org/
http://www.eatright.org/
Preventing hair loss by taking multi whole grain cereal/rice, nuts, seeds, legume and green smoothie daily ( My experience with food examples)
Everyday, taking a meal (net weight about 140 grams) of multi wholegrain cereal/rice with nuts, seeds and legumes (beans) and 500 grams of fruits and leafy green vegetables in the form of smoothie will help preventing hair loss.
To prevent hair loss, I also suggest you do not take any processed foods from Monday to Friday.
This is based on my personal experience.
Note: This is not a medical advice. Please consult your doctor first if you have any medical condition.
The following are some examples:
Green Smoothie
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Multi wholegrain cereal/rice
Friday, June 28, 2013
DEFICIENCY SYMPTOMS of Biotin (also called vitamin B7)
DEFICIENCY SYMPTOMS of
Biotin (also called vitamin B7)
Info source:
Vitamin B-7 deficiency can occur under certain circumstances. Biotin-dependent multiple carboxylase deficiency syndrome is an inherited disorder causing biotin deficiency.
People reliant on total parenteral nutrition -- intravenous nutrition -- can also become biotin deficient. You can also become deficient if you eat too many raw egg whites. A substance in egg whites called avidin binds with vitamin B-7 in the intestines, preventing you from absorbing it. Smokers also may be at risk for vitamin B-7 deficiency. Symptoms of vitamin B-7 deficiency include dry and scaly dermatitis, nausea, vomiting, anorexia and alopecia. Depression, listlessness, hallucinations and tingling in the arms and legs can also occur.
Pantothenic acid (Vitamin B5) and biotin (Vitamin B7)
Pantothenic acid (Vitamin B5) and biotin (Vitamin B7)
Info sources
Pantothenic acid and biotin are types of B vitamins. They are water-soluble, which means that the body can't store them. If the body can't use all of the vitamin, the extra leaves the body through the urine. Therefore, these vitamins must be replaced every day.
Function
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Pantothenic acid and biotin are essential for growth. They help the body break down and use food. This is called metabolism.
Pantothenic acid also plays a role in the production of hormones and cholesterol.
Food Sources
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Biotin is found in foods that are good sources of B vitamins, including:
Cereal
Chocolate
Egg yolk
Legumes
Milk
Nuts
Organ meats (liver, kidney)
Pork
Yeast
Pantothenic acid is found in foods that are good sources of B vitamins, including the following:
Avocado
Broccoli, kale, and other vegetables in the cabbage family
Eggs
Legumes and lentils
Milk
Mushrooms
Organ meats
Poultry
White and sweet potatoes
Whole-grain cereals
Yeast
Top food sources of Folate ( by http://www.healthaliciousness.com)
1. Yeast Extract Spread (Marmite)
2. Liver
3. Dried herbs
4. Sunflower seeds
5. Dry roasted soybeans, or edamame
6. Dark Leafy Greens (Spinach, Turnip Greens, Collards)
7. Bean Sprouts (Soybean and Pea)
8: Beans (Pinto, Garbanzo, Mung)
9. Asparagus
10. Peanuts
Folate and pregnancy
Folate and pregnancy
Folate is responsible for many processes in the body, including fertility, foetal development and the prevention of anaemia. Consuming adequate folate also substantially reduces the risk of neural tube defects in unborn babies. Neural tube defects are caused by disruptions in the development of the brain and spinal cord. The most well known neural tube defect is spina bifida.
Folate and pregnancy
Folate and pregnancy
Folate is responsible for many processes in the body, including fertility, foetal development and the prevention of anaemia. Consuming adequate folate also substantially reduces the risk of neural tube defects in unborn babies. Neural tube defects are caused by disruptions in the development of the brain and spinal cord. The most well known neural tube defect is spina bifida.
Folate and Cancer Risk
Folate and Cancer Risk
There is probable evidence that foods containing folate reduce the risk of pancreatic cancer and limited but suggestive evidence that they reduce the risk of oesophageal and bowel cancer.
Cohort studies suggest that a high dietary folate intake may reduce the risk of post-menopausal breast cancer, particularly for women with a family history of breast cancer.
However, while inconclusive, some studies show that high intakes of folate appear to promote existing bowel adenoma (tumour of the glandular tissue in the bowel). While dietary folate (even from foods fortified with folic acid) may have no adverse effects, some studies suggest that the combined impact of folic acid from supplements and fortification could promote pre-existing adenomas.
What are wholegrain cereals? And examples
What are wholegrain cereals? And examples
Info source:
Wholegrain cereals include wheat, rice, corn, oats, rye, barley and millet. Wholegrain cereals contain the three layers of the grain.
Wholemeal foods are made from wholegrains which have been crushed to a finer texture. Nutritionally, wholegrain and wholemeal foods are very similar.
Examples of wholegrain cereals are:
Wholemeal or multi-grain bread, muffins and crumpets
Wholegrain or whole-wheat breakfast cereals or muesli
Wholemeal or mixed grain crisp bread
Brown rice, rice cakes
Wholemeal pasta
Corn, oats, quinoa, unpearled barley, millett or amaranth
Cracked wheat (bulgur)
Wholegrain cereals contain more fibre, vitamins, minerals and antioxidants than refined cereal foods such as white bread, because many of the important nutrients occur in the outer layer of the grain which is lost during processing.
Thursday, June 27, 2013
Causes of vitamin B12 and folate deficiency.
The following is from:
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Causes of vitamin B12 and folate deficiency.
Authors
Allen LH.
Journal
Food Nutr Bull. 2008 Jun;29(2 Suppl):S20-34; discussion S35-7.
Affiliation
USDA, ARS Western Human Nutrition Research Center, University of California, Davis, CA 95616, USA. lindsay.allen@ars.usda.gov
Abstract
This review describes current knowledge of the main causes of vitamin B12 and folate deficiency.
The most common explanations for poor vitamin B12 status are a low dietary intake of the vitamin (i.e., a low intake of animal-source foods) and malabsorption.
Although it has long been known that strict vegetarians (vegans) are at risk for vitamin B12 deficiency, evidence now indicates that low intakes of animal-source foods, such as occur in some lacto-ovo vegetarians and many less-industrialized countries, cause vitamin B12 depletion. Malabsorption of the vitamin is most commonly observed as food-bound cobalamin malabsorption due to gastric atrophy in the elderly, and probably as a result of Helicobacter pylori infection.
There is growing evidence that gene polymorphisms in transcobalamins affect plasma vitamin B12 concentrations.
The primary cause of folate deficiency is low intake of sources rich in the vitamin, such as legumes and green leafy vegetables, and the consumption of these foods may explain why folate status can be adequate in relatively poor populations.
Other situations in which the risk of folate deficiency increases include lactation and alcoholism.
PMID 18709879 [PubMed - indexed for MEDLINE]
========================================
Causes of vitamin B12 and folate deficiency.
Authors
Allen LH.
Journal
Food Nutr Bull. 2008 Jun;29(2 Suppl):S20-34; discussion S35-7.
Affiliation
USDA, ARS Western Human Nutrition Research Center, University of California, Davis, CA 95616, USA. lindsay.allen@ars.usda.gov
Abstract
This review describes current knowledge of the main causes of vitamin B12 and folate deficiency.
The most common explanations for poor vitamin B12 status are a low dietary intake of the vitamin (i.e., a low intake of animal-source foods) and malabsorption.
Although it has long been known that strict vegetarians (vegans) are at risk for vitamin B12 deficiency, evidence now indicates that low intakes of animal-source foods, such as occur in some lacto-ovo vegetarians and many less-industrialized countries, cause vitamin B12 depletion. Malabsorption of the vitamin is most commonly observed as food-bound cobalamin malabsorption due to gastric atrophy in the elderly, and probably as a result of Helicobacter pylori infection.
There is growing evidence that gene polymorphisms in transcobalamins affect plasma vitamin B12 concentrations.
The primary cause of folate deficiency is low intake of sources rich in the vitamin, such as legumes and green leafy vegetables, and the consumption of these foods may explain why folate status can be adequate in relatively poor populations.
Other situations in which the risk of folate deficiency increases include lactation and alcoholism.
PMID 18709879 [PubMed - indexed for MEDLINE]
B12 and vegetarian diet
According to Dietary Supplement Fact Sheet of Vitamin B12 (info provided by a unit under National Institutes of Health of USA) in web page
Strict vegetarians and vegans are at greater risk than lacto-ovo vegetarians and non-vegetarians of developing vitamin B12 deficiency because natural food sources of vitamin B12 are limited to animal foods. Fortified breakfast cereals are one of the few sources of vitamin B12 from plants and can be used as a dietary source of vitamin B12 for strict vegetarians and vegans.
My note --- My opinion is : for vegans and vegetarians, a good source of B12 is B12 supplements obtained from your family doctor (GP) instead of buying from health supplements shops. Tell your doctor you are on vegetarian diet and get medical advice from him.
Wednesday, June 26, 2013
GAN TECK KAR INVESTMENTS PTE LTD--- Distributor of Bob's Red Mill products in Singapore
Distributor of Bob's Red Mill products in Singapore:
GAN TECK KAR INVESTMENTS PTE LTD
#02-03 Amtech Building,
SINGAPORE 575625
Tel: 6556-0711
Fax: 6457-5929
Website: http://www.gtk.com.sg/
Bob's Red Mill brand "10 grain hot cereal" (Whole grain)
last update: 2014-03-13
I am buying Bob's Red Mill brand "10 grain hot cereal" (whole grain) as another ingredient of my multigrain rice/cereal.
See also http://www.bobsredmill.com/10-grain-hot-cereal.html
I am buying Bob's Red Mill brand "10 grain hot cereal" (whole grain) as another ingredient of my multigrain rice/cereal.
See also http://www.bobsredmill.com/10-grain-hot-cereal.html
Monday, June 24, 2013
Seven simple steps recommended American Heart Association to make you healthy.
Seven simple steps recommended American Heart Association to make you healthy.
Info source:
For the first time, the American Heart Association has defined what it means to have ideal cardiovascular health, identifying seven health and behavior factors that impact health and quality of life.
We know that even simple, small changes can make a big difference in living a better life.
Known as “Life’s Simple 7,” these steps can help add years to your life:
1. don’t smoke;
2. maintain a healthy weight;
3. engage in regular physical activity;
4. eat a healthy diet;
5. manage blood pressure;
6. take charge of cholesterol; and
7. keep blood sugar, or glucose, at healthy levels.
Healthy diet recommended by American Heart Association
Healthy diet recommended by American Heart Association:
Info source:
As part of a healthy diet, an adult consuming 2,000 calories daily should aim for:
Fruits and vegetables: At least 4.5 cups a day
Fish (preferably oily fish): At least two 3.5-ounce servings a week
Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day
Sodium: Less than 1,500 mg a day
Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week
Other Dietary Measures:
Nuts, legumes and seeds: At least 4 servings a week
Processed meats: No more than 2 servings a week
Saturated fat: Less than 7% of total energy intake
The American Heart Association recommends that you eat a wide variety of nutritious foods daily. Remember, even simple, small changes can make a big difference in living a better life.
Saturday, June 22, 2013
What Makes Whole Grains So Good?
What Makes Whole Grains So Good?
A whole grain is a plant seed with three layers.
When it is refined, the outside and the inside are stripped away along with most of the nutrients and fiber.
The starchy middle remains and you get white rice or white flour -- and lighter breads, pastries, and pastas. "Enriching" adds back some nutrients, but not as much as you get if you eat the grain "whole."
A Good Way to Boost Fiber
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Fiber has a long list of health benefits, from helping you feel full longer after a meal, to losing weight, to keeping you “regular.” Americans don't get enough fiber. In fact, most of us get less than half the fiber we need every day: 25 grams for women and 38 grams for men. Most whole grains are packed with fiber.
Whole Grains Keep You Strong
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Fiber isn’t the whole story when it comes to whole grains. They’re also loaded with B vitamins, which give you energy. They're rich in folate, which builds red blood vessels. They're packed with minerals like magnesium and selenium, which build bones and strengthen your immune system. Whole grains also have phytochemicals -- natural plant compounds that can help fight disease.
Whole Grains for Long Life
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Eating whole grains may help you live longer and gain extra protection against diseases that creep up with age.
They lower your risk of heart disease and stroke.
They help prevent and control type 2 diabetes, partly by helping control weight.
They protect the cells in your body from damage that leads to cancer.
Whole Grains Can Be Gluten Free ( From WebMd)
Whole Grains Can Be Gluten Free
Info and picture source
If you need to avoid gluten – a protein found in wheat, rye, and barley – you can still eat whole grains. Look for quinoa, millet, buckwheat, and amaranth instead. Even if you don't have gluten issues, try different whole grains – like brown rice, wild rice, bulgur wheat, oatmeal, and spelt. Each offers different nutrients.
My green smoothie on 2013-06-22. Ingredients: carrot, orange, apple, tomato, frozen mango, organic Kai Lan, kiwi fruit
My green smoothie on 2013-06-22, Saturday. Ingredients: kiwi fruit, carrot, orange, apple, tomato, frozen mango (150g), organic Kai Lan (150g), plain water 200 ml. Smoothie made: 1125 ml. Taste: Good.
What counts as a serving of whole grains?
What counts as a serving of whole grains?
Info source
Many people are confused about what "a serving" or "three servings" of whole grains actually means. A serving is not just whatever amount you feel like putting on your plate!
A SERVING OF 100% WHOLE GRAIN FOODS
If you enjoy foods made entirely with whole grain, you can follow the suggestions in the 2010 Dietary Guidelines for Americans, where a serving of whole grain is defined as any of the following:
1/2 cup cooked brown rice or other cooked grain
1/2 cup cooked 100% whole-grain pasta
1/2 cup cooked hot cereal, such as oatmeal
1 ounce uncooked whole grain pasta, brown rice or other grain
1 slice 100% whole grain bread
1 very small (1 oz.) 100% whole grain muffin
1 cup 100% whole grain ready-to-eat cereal
(The US Dietary Guidelines don't actually use the word "serving." They call the amounts above "ounce-equivalents." If you want to know more about ounce equivalents, click here.
Skip it if you're doing fine without this term.)
16 GRAMS = A SERVING OF OTHER FOODS
Some 100% whole grain foods – like crackers, waffles, granola bars, etc. – aren't on the Dietary Guidelines' list, so it's hard to know what constitutes a serving.
Other foods might contain significant amounts of whole grain – but also contain some refined grain. It's only logical that you'd have to eat a larger amount of those foods to get the same amount of whole grain.
In both cases, you can count a serving of whole grains as 16 grams (16g) of whole grain ingredients.
A small amount of whole grain translates into big health benefits! 16 grams of whole wheat flour, for instance, would equal about one and half tablespoons.
Why You Should Be Eating 6 Servings of Whole Grains Each Day
Why You Should Be Eating 6 Servings of Whole Grains Each Day
Info source:
When the term whole grains is mentioned, what might immediately come to mind are foods such as whole wheat and brown rice. These foods are called whole grains because in contrast with processed or refined grains, whole grains have the germ, endosperm and bran.
Another significant distinction between whole grains and refined grains is that the former can sprout and grow.
The American Heart Association recommends 6 servings of whole grains daily in order to lower the risk for cardiovascular diseases.
Regularly eating this amount of whole grain servings also provides the appropriate amount of calories you need while decreasing your risk for other diseases.
For more details, please visit
On
Whole Grains for Energy
Whole Grains for Cardiovascular Disease Prevention
Whole Grains for Diabetes Prevention
Whole Grains and Digestion Benefits