Our Food
Recommended Daily Allowances (RDA)

proteins - carbohydrates - fats - vitamins - minerals - enzymes

antioxidants - fiber - caffeine - milks - yogurt

Our Food:

   When we eat and drink, we ultimately consume some proteins, carbohydrates, fats, minerals, vitamins, enzymes, and water... what do they do in the body?... where do they come from in the food?:

   1- Fats, carbohydrates and proteins have calories. See Calories
        - 1 gram of fat has 9 calories
        - 1 gram of carbohydrates or proteins have 4 calories
        - 1 gram of alcohol 7 calories
        - When they are consumed in more than the desirable amount, extra quantity is converted into fat and stored in the body.      Every extra 1,000 calories will be converted into 100 grams of fat (1 pound is 450 grams).
        - When you don't eat them, the body takes them from the fat stored in the body, and you loose weight. For every 1,000 calories less you take, you will loose about 100 grams.
        - If you are overweight, you don't need to take any fats, carbohydrates, nor proteins, because they are produced in the body from the fat stores... There is only one exception: There are 8 essential proteins not produced in the body... some of them are usually included in the multi-vitamins tablets... but we should eat about 50 grams daily of proteins (200 calories).
    - Proteins: Mainly in meats, fish, eggs, milk, nuts...
    - Carbohydrates: Mainly in sugars, cereals...
    - Fats: Mainly oils, fats, meat, fish, eggs, milk.. See Nutrition Value of Foods

   2- Minerals, vitamins, enzymes, and water have not calories... they do not make you gain weight, and do not stimulate the appetite... and we have to take them in the diet, because most of them are not produced in the body, or take a multi-vitamin and minerals daily: Myadec, Centrum...
    - They are contained mainly in fruits vegetables, cereals, milk...

Recommended Daily Allowances (RDA):

Table for RDA according to your age and gender.

For example, a 30 year old male will need daily:

Protein 63 g
Vitamin A 1000 IU
Vitamin D 5 IU
Vitamin E 10 mg
Vitamin K 80 mg
Vitamin C 60 mg
Thiamine 1.5 mg
Riboflavin 1.7 mg
Niacin 19 mg
Vitamin B6 2.0 mg
Folate 200 IU
Vitamin B12 2.0 IU
Calcium 800 mg
Phosphorus 800 mg
Magnesium 350 mg
Iron 10 mg
Zinc 15 mg
Iodine 150 IU
Selenium 70 IU

Proteins:
    Mainly in meats, fish, eggs, milk, cheese, nuts... 4 calories per gram. See Nutrition Value of Foods
    Proteins are essential for body building tissues, and they help balance alkali (acid in body). They help in disease resistance and furnish energy.
    Protein makes up a major portion of your muscles, bones, connective tissues and most other organs. As you use your muscles, they need to be maintained nutritionally.
    Protein is made up of building blocks called amino acids. There are over twenty different amino acids, most of which your body can manufacture from the food you eat. However, there are eight amino acids that your body cannot make, and so must get them, from your diet. These amino acids are called essential amino acids.
    The excess of proteins is stored as fat in the body.
   Amino acids are the foundation upon which life is built. Proteins are formed from these compounds and cannot exist nor carry out their work without the proper combination of amino acids. After water, protein is the second most plentiful substance in the human body.
    There are approximately twenty-nine commonly known amino acids that account for the hundreds of different types of proteins present in all living things. The liver produces about 80 percent of the needed amino acids; the remaining 20 percent must be obtained from outside sources. Essential amino acids are those which cannot be synthesized within the body and must be obtained through dietary sources.
    The essential amino acids are: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
    Those amino acids which can be synthesized internally by the body are considered nonessential.
    The nonessential amino acids are: aspartic acid, asparagine, glutamic acid, glutamine, glycine, proline, serine and tyrosine.
    Arginine and histidine are labeled semi-essential because they do not fall perfectly into either of these categories. They become essential during times of growth, when the body cannot produce them in adequate amounts.
    Amino acids are referred to by their prefixes L- (for levorotatory, or "left-handed"), or D- (for dextrorotatory, or "right-handed"), indicating slight differences in molecular structure. L-series amino acids are in the same form as amino acids in plant and animal tissue, and are much more common than either the D- form or the mixed DL- form.

Carbohydrates:
    Mainly in sugars, cereals, bananas, bread, lentils, nuts, pasta, potatoes, rice... 4 calories per gram
    Carbohydrates are essential for energy, body warmth, metabolism of other foods, and aid digestive tract by adding bulk.     Nutrition experts suggest that the majority(60-65%) of your calorie intake should be composed of carbohydrates, particularly those in vegetables, fruits, and whole grains.
    The carbohydrates are so important that a deficiency in their metabolism and use is called Diabetes.
    The excess of carbohydrates is stored as fat in the body.

Fats:
    Mainly in oils, fats, meat, fish, eggs, milk, butter, cheese, margarine, nuts... 9 calories per gram.
    Fats are essential to furnish energy. They act as insulators against heat loss for body tissues, help in metabolism of other foods, and help in utilizing the vitamins.
    Saturated fats are usually solid at room temperature and primarily come from animal foods such as meat, poultry, butter and whole milk. Coconut, palm, and palm kernel oils are also high in saturated fat. Saturated fat is responsible for raising cholesterol levels.
    Polyunsaturated fats are usually liquid at room temperature and are found in vegetable oils: sunflower, corn, and soybean oils contain the highest amounts of polyunsaturated fats. Polyunsaturated fats, can help decrease high blood cholesterol levels when part of a healthful diet.
    Monounsaturated fats are also are liquid at room temperature and are found in vegetable oils, such as canola and olive. Monounsaturated fats can also help decrease high blood cholesterol levels if part of a lower-fat diet.
    Trans fats, also known as trans fatty acids, are found in vegetable shortening, some margarines, crackers, cookies, snack foods and other foods.They are made through the process of hydrogenation that solidifies liquid oils. This process increases shelf life and flavor stability of these oils and the foods containing them. Recent studies indicate that consumption of trans fatty acids contributes to increased blood LDL-cholesterol, or "bad" cholesterol, levels, which increase the risk of coronary heart disease.
   Don't Overlook Good Fat... Fats are important constituents of your trillions of cellular membranes. Your brain and nerve cells contain a large percentage of lipid (fat). Fats are essential to make lipo-protein components of many body secretions and membranes.
    In general, dietary fats (usually in the form of oils from fish and plants) are good and the heavy, solid fats from animal sources are not so good. You should avoid trans-fats, those synthetics that have been totally saturated like margarine and vegetable shortening

Vitamins:
    Mainly in fruits, vegetables, cereals, milk, meat (Vit B-12)... no calories.
   They are organic compounds necessary for growth, health, normal metabolism and physical well-being. Some vitamins are essential parts of enzymes -- the chemical molecules that catalyze or facilitate the completion of chemical reactions. Other vitamins form essential parts of hormones -- the chemical substances that promote and protect body health and reproduction.
    Vitamins are classified as either fat-soluble or water-soluble. The fat-soluble are Vitamins A, D, E, and K, the others are water-soluble.

     Vitamin A:
    Mainly in liver, carrots, sweet potato, pumpkin.
   Helps maintain healthy skin, hair, and mucous membranes.Prevents night blindness and the formation of visual purple in the eye. Builds body's resistance to respiratory infections.Treats acne, boils and open ulcers when applied externally.
    Beware of vitamin A supplements. Vitamin A is a fat-soluble vitamin that is readily available in foods. Taking just 5 times the daily requirement may lead to toxicity-induced liver damage, fatigue, joint pain, nerve damage and skin peeling.
    Signs of Deficiency: Poor night vision or night blindness, loss of appetite, increased susceptibility to infection, and changes in the skin and teeth.

    Vitamin B:

   B1-Thiamine:
    Whole grains, pork, legumes (dried beans), peanuts, sunflower seeds,
    Aids in energy (carbohydrate) metabolism. Enables normal functioning of the nervous system, heart, muscles.
   Deficiency Symptoms:
    - Beriberi, which results in damage to the nervous and cardiovascular systems, and muscle wasting
    - Wernicke-Korsakoff syndrome, in alcoholics, which results in mental confusion, amnesia and muscular incoordination
    Thiamine is easily cleared by the kidneys, no evidence of thiamine toxicity has been noted from oral intake.

    B2- Riboflavin:
    Milk, yogurt, cheese, organ meats, meat, poultry, dark green leafy vegetables, whole grain
    Aids in carbohydrate, fat and protein metabolism. Essential for growth. Promotes healthy skin and normal functioning of the eyes
   Deficiency Symptoms:
   - Burning and itching eyes, which become sensitive to light.
    - Cracks at the corners of the mouth. Sore, red tongue. Skin rash.
    - Emotional changes, such as depression and hypochondria
   May interfere with anticancer mediations

    B3- Niacin:
    Meat, poultry, fish, organ meats, milk, eggs, whole grain.
    Maintains normal functioning of the skin, nervous and digestive tract. May lower blood cholesterol
   Deficiency Symptoms:
   - Pellagra, characterized by dermatitis (inflammation of the skin), diarrhea and dementia
   - Irritability. Loss of appetite. Weakness and dizziness
   Excessive Intake and Toxicity Symptoms: Vascular dilation, resulting in flushing. Liver damage. Ulcers.

   B5- Pantothenic acid:
    Liver, yeast, eggs, legumes (dried beans), milk and whole grain breads and cereals.
    Synthesizes hormones and cholesterol. Aids in carbohydrate, protein and fat metabolism
   Deficiency Symptoms: Retards growth. Infertility. Fatigue. Irritability
    Doses of 10 to 20 grams may result in diarrhea and water retention.

    B6- Pyridoxine, pyridoxal, and pyridoxamine:
    Organ meats, meat, poultry, fish, cereals, legumes, potatoes, bananas.
    Aids in the formation of red blood cells and synthesizing antibodies. Helps with normal brain function
   Deficiency Symptoms: Anemia. Epileptiform convulsions. Dermatitis (inflammation of the skin)
    Excessive Intake: Numbness and damage to the nervous system.

    B9- Folate, folic acid, folacin):
    Green leafy vegetables, organ meats, meat, poultry, seafood, legumes (dried beans), seeds, cereals.
    Folate requirements are increased during pregnancy.
    Acts with vitamin B12 in the formation of red blood cells. Important in the synthesis of DNA .
   Deficiency Symptoms: Pernicious anemia (large cell type). Depression
   Excessive Intake: May mask symptoms of vitamin B12 deficiency.

    B12 (cobalamin):
    Meat, poultry, fish, milk, eggs, and cheese. Vitamin B12 is found almost exclusively in animal products.
    Aids in red blood cell formation. Helps maintain the central nervous system
   Deficiency Symptoms:
   - Pernicious anemia (large cell type)
   - Degeneration of peripheral nerves leading to paralysis
    - Sore tongue and weakness
    No evidence of Vitamin B12 toxicity has been noted from oral intake.

    Vitamin C- ascorbic acid:
    In citrus fruits, berries, tomatoes, potatoes, broccoli, green peppers and other green and yellow vegetables.
    - Prevents oxidation (antioxidant): It is actually "oxidant" or "oxidizing agent", which means it facilitates oxidation. An example is the rusting of metal. The iron in the metal is attacked by oxygen and is changed into iron oxide. An apple turning brown after it is cut is another example of oxidation. If you apply lemon juice to it, the browning is slowed because the Vitamin C in the lemon juice acts as an antioxidant. It is known that free radicals can attack cells which can facilitate cellular aging.
    - Aids in the absorption of iron into the body. Helps in the healing of wounds. Aids in the formation of collagen. It my help to relieve the flu symptoms.
   Deficiency Symptoms:
    - Scurvy, resulting in bleeding gums and loss of teeth, loss of appetite, irritability, depression,
    - Wounds fail to heal. Bruises and petechiae (spots of blood under the skin's surface)
   Excessive Intake: Diarrhea at large doses. Kidney stones are a possibility.

    Vitamin D:
     In milk, liver, fatty saltwater fish, butter and eggs. The body is able to synthesize Vitamin D when skin is exposed to sunlight or artificial ultraviolet light.
    Required for the formation of healthy bones and teeth. Essential for normal growth and development.
   Deficiency Symptoms:
    - Rickets (softening of bones) in infants and children. Osteomalacia (softening of bones) in adults
   Excessive Intake:
   - Calcification (hardening) of soft tissues, which can result in damage to the kidneys and heart.
    - Increased excretion of calcium in urine, Increased calcium in blood... stones...

    Vitamin E: composed of compounds called tocopherols
    In vegetable oils, wheat germ, cereals, legumes, nuts, seeds, green leafy vegetables and eggs.
    Prevents oxidation of fat (see Vit C). Important for cell health and the proper functioning of the immune system
    Deficiency Symptoms: Hemolytic anemia (death of red blood cells)
    Toxicity Symptoms: May interfere with Vitamin K activity leading to prolonged clotting and bleeding time.

    Vitamin K:
    In green leafy vegetables, liver, tomatoes, egg yolks, and vegetable oils.
    Essential for the formation of prothrombin, a blood-clotting compound
   Deficiency Symptoms: Decreased ability to clot blood
    Excessive Intake: Hemolytic anemia (death of red blood cells). Jaundice in infants.

Minerals:

   Minerals are inorganic chemical elements not attached to a carbon atom. They participate in many biochemical and physiological processes necessary for optimum growth, development and health. There is a clear and important distinction between the terms mineral and trace element. If the body requires more than 100 milligrams of a mineral each day, the substance is labeled mineral. If the body requires less than 100 milligrams of a mineral each day, the substance is labeled trace element.

    Many minerals are essential parts of enzymes. They also participate actively in regulating many physiological functions, including transporting oxygen to each of the body's 60 trillion cells, providing the stimulus for muscles to contract and in many ways guaranteeing normal function of the central nervous system. Minerals are required for the growth, maintenance, repair and health of tissues and bones. Some, such as selenium do this via forming antioxidants enzymes.

    Most minerals are widely distributed in foods. Severe mineral deficiency is unusual in the Western world. Of all essential minerals, only a few may be deficient in a typical diet. Even so, there are exceptions. Iron deficiency is common in infants, children and pregnant women. Zinc and copper deficiencies occur fairly frequently.

    Calcium: is a major mineral.
   In milk and milk products, canned salmon and sardines (with bones), dark green leafy vegetables, calcium-precipitated tofu, legumes (dried beans) and cheese. Lactose (the sugar in milk) and protein aid in Calcium absorption.
    Builds and maintains strong bones and teeth. Helps to regulate heartbeat and muscle contractions. Is needed for proper blood clotting. Aids in regulation of blood pressure and water balance in cells
   Deficiency Symptoms:
    - Rickets (softening of bones) in infants and children
    - Osteomalacia (softening of bones) in adults
   - Osteoporosis (thinning bones)
   -Possibly hypertension (high blood pressure)
   Excessive Intake: Calcification of bones and soft tissues. Kidney stones.

    Chromium: is a trace mineral.
    In liver, meat, cheese, poultry, whole grains, wheat germ, potatoes, mushrooms and Brewer's yeast.
    Important in the metabolism of carbohydrates and fats. Helps to regulate the amount of glucose in the blood. Is needed for insulin to work properly
   Deficiency Symptoms: Impaired glucose tolerance. Impaired growth
    No evidence of toxicity has been noted from oral intake.

   Copper: Copper is a trace mineral.
    In shellfish, legumes (dried beans), nuts, organ meats, whole grains, and potatoes.
    Needed for the formation of red blood cells. Helps keep bones, blood vessels, nerves and the immune system healthy. Aids in the function of many enzymes
   Deficiency Symptoms: Anemia. Loss of color in the skin and hair. Damage to the brain and spinal cord
    Toxicity from dietary sources is extremely rare in the United States

    Fluoride (fluorine): Is a trace mineral
    In fluoridated water and foods grown or cooked in fluoridated water, canned fish (with bones) and teas.
    Helps in the formation of bones and teeth. May help prevent osteoporosis
   Deficiency Symptoms: Increases dental caries (cavities)
    Excessive Intake: Detrimental effects on bone health, kidney function, and muscle and nerve function.

    Iodine: s a trace mineral.
    In milk, shrimp, eggs, iodized salt, seafood and crops grown in iodine rich soil. Iodine is measured in micrograms (mcg).
    Helps with the regulation of thyroid hormones
   Deficiency Symptoms: Goiter, enlargement of the thyroid gland. Cretinism, resulting in dwarfism and mental retardation
    Excessive Intake:Possible thyroid enlargement.

    Iron: is a trace mineral.
    In liver, kidneys, red meat, poultry, eggs, peas, legumes (dried beans), dried fruits, dark green leafy vegetables, enriched breads and cereals. Heme Iron (found in animal products) is better absorbed by the body than non-heme Iron (found in plants). To enhance non-heme Iron absorption, eat foods rich in Vitamin C during the same meal.
    Essential in the formation of hemoglobin (carries oxygen in the blood) and myoglobin (carries oxygen in muscle). It is part of several enzymes and proteins
   Deficiency Symptoms: Microcytic anemia (small cell type). Fatigue. Decrease in immune function
   Excessive Intake: Hemochromatosis, an iron metabolism disorder resulting in failure of multiple organ systems

    Magnesium is a major mineral.
    Ěn brown rice, spinach, dark green leafy vegetables, meat, milk, nuts, legumes (dried beans), bananas, wheat and grains.
    Vital to many basic metabolic functions. Aids in bone growth and the function of nerves, bones and muscles Required for regulation of normal heart rhythm. Aids in regulation of blood pressure and water balance in cells
   Deficiency Symptoms: Nausea. Muscle weakness. Abnormalities in heart rhythm
    No evidence of toxicity has been noted from oral intake in people with normal kidney function.

    Molybdenum is a trace mineral.
    In spinach, strawberries, milk, whole grains, liver, legumes (dried beans) and dark green leafy vegetables.
    Activates certain enzymes in the body. Aids in blood, cartilage and bone formation
    Deficiency is rare
   Excessive Intake: Gout like symptoms.

    Phosphorus is a major mineral.
    In most foods, especially liver, salmon, beans, milk, fish, meat, poultry, eggs, peas, legumes (dried beans) and nuts.
    Required for formation of healthy bones and teeth.. Necessary for energy metabolism
   Deficiency Symptoms: Bone loss characterized by weakness, anorexia, fatigue and pain
    Excessive Intake:Interferes with Calcium and Iron utilization.

    Potassium is a major mineral.
    In prunes, raisins, spinach, banana, potatoes, fruits, vegetables, milk, meat and poultry.
   An electrolyte that helps maintain acid-base balance. Vital for muscle contraction and nerve impulses. Helps with proper function of heart and kidneys. Aids in regulation of blood pressure and water balance in cells
   Deficiency Symptoms: Cramps, weakness, anorexia and nausea, drowsiness and irrational behavior
   Excessive Intake : Cardiac Arrest.

   Selenium is a trace mineral.
    In halibut, liver, sardines, shrimp, fish, shellfish, red meat, grains (depending on soil content), eggs, garlic.
    Antioxidant, proper function of the heart, proper immune function
   Deficiency Symptoms: Muscular discomfort and weakness. Cardiomyopathy
    Excessive Intake and Toxicity Symptoms: Nausea, abdominal pain and diarrhea. Peripheral neuropathy, fatigue and irritability.

     Sodium is a major mineral.
    In table salt, soy sauce, cheese, smoked and cured meats, processed and canned foods.
   An electrolyte that helps maintain acid-base balance. Helps regulate blood pressure and water balance in cells. Aids in muscle contraction and nerve impulse transmission
   Deficiency is rarely caused by inadequate dietary intake. Weakness, headache, muscle cramps and shock
   Excessive Intake: Edema (fluid retention). Hypertension.

    Zinc is a trace mineral.
    In oysters, meat, liver, shell fish, milk, whole grains and wheat germ.
    Important for the activity of enzymes. Necessary for cell division, growth, wound healing and proper functioning of the immune system. Important in carbohydrate metabolism and replication of DNA
   Deficiency Symptoms: Hypogonadism and dwarfism. Growth retardation. Slowed wound healing. Developmental disorders in infants
    Excessive Intake and Toxicity Symptoms: Vomiting. May impair Copper status. Impairment of immune response

Enzymes:

   Enzymes are organic substances that facilitate the thousands of metabolic reactions in our bodies. They are key to our biochemical life because without them almost none of our life processes would take place. Most vitamins and many minerals act as co-enzymes, which simply means they work along side enzymes, actually activating them.

    Enzymes are a delicate lifelike substance found in all living cells, whether animal or vegetable. Enzymes are energized protein molecules necessary for life.

   They are naturally occurring proteins that speed up biochemical processes, used to produce everything from wine and cheese to corn syrup and baked goods. Enzymes allow the manufacturer to produce more of a particular product in a shorter amount of time, thus increasing profit.

    Generally, the use of enzymes is beneficial. In some cases, they can replace harmful chemicals and reduce water and energy consumption in food production. However, enzymes produced by genetically engineered organisms are cause for concern. Not enough is known about the long-term effects of these enzymes on humans and the ecosystem for them to be used across the board.

    FDA regulations on enzyme use is a gray area. Enzymes used in the processing of foods do not have to be listed on product labels because they are not considered foods. Also, when enzymes are genetically engineered, the manufacturer is not required to notify the FDA that the enzymes have been modified. The lists of GE enzymes known by the FDA is, by their own admission, "probably incomplete".

    Worldwide, the enzyme market is a $1.3 billion industry. One of the largest enzyme manufacturers are Novo Nordisk, which manufactures GE and non-GE enzymes. You can contact Novo Nordisk (U.S.) at enzymesna@novo.dk and let them know your views on genetic engineering.

     Enzymes used:

    - Beers, wines and fruit juices: Cereflo, Ceremix, Neutrase, Ultraflo, Termamyl, Fungamyl, AMG, Promozyme, Viscozyme, Finizym, Maturex, Pectinex, Pectinex Ultra SP-L, Pectinex BE-3L, Pectinex AR, Ultrazym, Vinozym, Citrozym, Novoclairzym, Movoferm 12, Glucanex, Bio-Cip Membrane, Peelzym, Olivex/Zietex)
     - Sugar: Termamyl, Dextranase, Invertase, Alpha Amylase
     - Oils: Lipozyme IM, Novozym 435, Lecitase, Lipozyme, Novozym 398, Olivex, Zeitex
     - Dairy products: Lactozym, Palatase, Alcalase, Pancreatic Trypsin Novo (PTN), Flavourzyme, Catazyme, Chymosin
     Baked goods: Fungamyl, AMG, Pentopan, Novomyl, Glutenase.

   In the Body:

    They catalyze and regulate nearly all biochemical reactions that occur within the human body. Enzymes turn the food we eat into energy and unlock this energy for use in the body. They can not be seen with even the most powerful microscope, but their presence and strength can be determined by improved blood and immune system functions.

    There are three types of enzymes. Our bodies naturally produce two types, digestive and metabolic enzymes as they are needed, while food enzymes can only be consumed orally.

    1- Metabolic Enzymes:
    They speed up the chemical reaction within the cells for detoxification and energy production. They enable us to see, hear, feel, move and think. Every organ, every tissue, and all 100 trillion cells in our body depend upon the reaction of metabolic enzymes and their energy factor. Metabolic enzymes are produced by the liver, pancreas, gallbladder and other organs. In short, metabolic enzymes are the energy enzymes
    They are introduced to the body through the raw foods we eat and through consumption of supplemental enzyme fortifiers. Raw foods naturally contain enzymes providing a source of digestive enzymes when ingested. However, raw food manifests only enough enzymes to digest that particular food, not enough to be stored in the body for later use. The cooking and processing of food destroys all of its enzymes. Since most of the foods we eat are cooked or processed in some way and since the raw foods we do eat contain only enough enzymes to process that particular food, our bodies must produce the majority of the digestive enzymes we require. For these reasons it is recommended that we supplement our diet with enzymes.

    2- Digestive Enzymes:
    They are secreted along the digestive tract to break food down into nutrients and waste. This allows nutrients to be absorbed into the blood stream and the waste to be discarded. Human digestive enzymes include ptyalin, pepsin, trypsin, lipase, protease, and amylase. The body does not make cellulase, an enzyme necessary for proper digestion of fiber, so it must be introduced through the raw foods we eat.
     

Antioxidants: Help Protect Cells:

    Antioxidants help protect your cells from free radicals, which arise from metabolism, occur in the air we breathe, the water we drink and in the food we eat. Many food additives and other synthetic compounds act as free radicals. They are all around us.

    They are actually "oxidants" or "oxidizing agents," which means they facilitate oxidation. An example is the rusting of metal. The iron in the metal is attacked by oxygen and is changed into iron oxide. An apple turning brown after it is cut is another example of oxidation. If you apply lemon juice to it, the browning is slowed because the Vitamin C in the lemon juice acts as an antioxidant. It is known that free radicals can attack cells which can facilitate cellular aging.

    Vitamins, minerals, trace elements and other substances can all act as antioxidant protectors as well as perform their other nutritional functions in metabolism. A good example is Vitamin C with its multiple roles in the production of energy, the maintenance of structural collagen and the support of immune function. Yet it is also an antioxidant. Selenium and Vit E are important antioxidants.

    One of the most exciting areas of new research concerns the antioxidant effect of "phyto-nutrients", "nutrients from plants". Many herbs are now being shown to contain super-antioxidants. They include Gingko Biloba, Ginseng, Rosemary, Milk Thistle, Green Tea, Hawthorne Berries, Cayenne, Red Clover, Rose Hips, Tumeric, Grape Seed and Pine Bark.

Fiber:

    Fiber is central to the support of good health. Next to antioxidants, fiber has probably received the most attention lately, because studies have shown that populations that consume more fiber remain somewhat more healthy. As a matter of fact, the Food and Drug Administration permits products that meet certain requirements on type and amount of fiber content to be labeled as supportive of a healthy heart.

    Eating adequate fiber is critical to maintaining healthy bowels, which is one of the primary methods your body uses to cleanse the colon and support healthy elimination.

    High quality soluble fiber is very important to your health. Yet the most recent U.S. Department of Agriculture's "Healthy Eating Index" shows that fewer than one-in-five Americans eat the recommended 25 to 30 grams of fiber each day. In fact, most people consume only half the Daily Value for Fiber, because most fiber is lost in the process of elaborating the food, like bread, and by cooking the meals...

    I take daily a supplement of commercial fiber, Metamucil, and I recommend it to my patients.

    Fiber exists primarily in 2 forms, soluble and insoluble.
    - Soluble fiber has been associated in lowering blood cholesterol and is found in oat bran products.
    - Insoluble fiber, found in wheat bran, is the typically course material we think of as roughage. It functions in maintaining bowel regularity and may help prevent certain types of cancers.
    Both types of fiber aid in weight control and the regulation of blood pressure.

    Fiber is found in Bran products, Wheat, Rice, Apple, Banana Berries (Blackberries, Blueberries, Strawberries, Raspberries), Brussels sprouts, Brown Rice, Broccoli, Carrots, Cherries, Cooked beans and peas (kidney, navy, lima, and pinto beans, lentils, black-eyed peas), Dates, Figs, Grape fruit, Kiwi fruit, Oatmeal, Orange, Pear, Prunes, Potatoes, Spinach, Sweet potato.

Caffeine:

    Caffeine is a naturally occurring substance found in the leaves, seeds, fruits, and some plants including coffee, tea leaves, kola nuts, and various herbal supplements such as guarana and mate.

    Caffeine acts as a mild stimulant to the central nervous system, and can increase feelings of alertness, reduce fatigue and drowsiness and temporarily improve mental alertness.

    The amount necessary to cause changes in our body is 100 milligrams.Caffeine should be consumed moderately (ie) about 200-300 milligrams daily; about 2-3 cups of coffee, 4-8 cups of brewed hot tea, or 6-13 glasses of iced tea.

    Excessive intake of caffeine may cause nervousness, insomnia, headaches and stomach irritation in some people, but there hasn't been any scientific evidence linking moderate caffeine intake to any health risks... but , of course, if you have gastritis, or peptic ulcer, or hypertension, the Doctor will tell you to stop or decrease greatly your caffeine intake.

    Caffeine is found in the following foods: Coffee, Tea Soft drinks, Chocolate products, Cocoa beverages, Dietary supplements, Some over-the-counter drugs...

    The amount of caffeine in products varies depending on the serving size, type of product, and preparation method.

     Average caffeine concentration in common foods:
    - Espresso (5 ounces): 175 mg
    - Brewed coffee (5 ounces): 115 mg
    - Brewed decaf coffee (5 ounces): 3 mg
    - Brewed tea (5 ounces): 31 mg
    - Iced tea (12 ounces): 15 mg
    - Diet Coke (12-ounce can): 41 mg
    - Chocolate candy bar (1 ounce): 20 mg
    - Two Excedrin: 130 mg

Milk

    Dairy includes milk and milk products like yogurt and cheese. 

    Here is what an 8 ounce glass of milk will provide you:
    - 17% protein
    - 29% calcium
    - 23% phosphorus
    - 23% riboflavin
    - 25% vitamin D
    - 15% vitamin B12

    How much Milk do I need ?
    - If you're between 1 and 12 years old, you should drink 3 servings of an 8 ounce glass of milk or 3 servings of a cup of yogurt.
    - Teenagers need even more and should have 4 or more servings of dairy foods each day.
    - Adults should have 2 or more servings of dairy per day.

    The Different Milks:
    - Raw Milk is milk directly from cow.
    - Pasteurized milk has been treated with heat to kill any germs. This process has no effect on milk's major nutrients such as protein, calcium and, riboflavin. A minimal reduction in some vitamins such as thiamin (B12), and C in pasteurized milk has been found.
    - Homogenized milks are mixed so the cream and water don't separate.
    - Fortified milk has extra vitamin D (and vitamin A for low fat and skim milk) to make it even more healthful.

    Difference between Whole Milk / 2% Low fat - 1 % Low fat - Skim Milk -Acidophilus Milk
    - Whole Milk contains 3.5% milk-fat, and contains fatty acids which are important to the development of the brain and the nervous system.
     - Skim Milk, also called nonfat milk has as much fat as possible removed, less than ˝ gram per serving, and 45% less calories than whole milk, yet with all of the nutrients of whole milk.
    - 2% Low fat Milk is fortified with skim milk and has 10 grams of protein per cup.
    - 1% Low fat Milk is fortified with skim milk, making it vitamin and mineral rich.
    - Acidophilus Milk is made by adding a live bacterial culture to milk after pasteurization. It is easier to digest for some people.

Yogurt

    Yogurt is rich in protein (8grams per cup), calcium (400mg per cup), and riboflavin (41mg per cup).
    - Contains as much potassium as a banana,
    - improves digestion by aiding production of the enzyme lactase active cultures present in yogurt,
    - protect against diarrhea
    - active cultures are helpful in strengthening the immune system,
    - and may help reduce risk of colon and breast cancer by improving our immune system defenses

    Most information has been taken from:

http://www.healthlibrary.com/reading/angina/chap13.htm
http://www.cyberdiet.com/foodfact/vitmins/vita.html
http://www.sysindia.com/kitchen/nutrients.html   
http://www.thehealingpine.com/nutrition-basics.html
http://www.hoptechno.com/book20.htm
http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
http://www.safe-food.org/-consumer/enzymes.html
http://afmb.cnrs-mrs.fr/~pedro/CAZY/db.html http://www.primusweb.com/fitnesspartner/library/weight/weight02.htm
http://kidshealth.org/teen/nutrition/menu/fat_calories_p8.html