Data compiled by the U.S. Department of Agriculture indicate that at least 40 percent of the people in USA routinely consume a diet containing only 60 percent of the Recommended Daily Allowance (RDA) of each of ten selected nutrients. This means that close to half of the population (and very likely more) suffer from a deficiency of at least one important nutrient. A poll of 37,000 Americans conducted by Food Technology found that half of them were deficient in vitamin 65 (pyridoxine), 42 percent did not consume sufficient amounts of calcium, 39 percent had an insufficient iron intake, and 25 to 39 percent did not obtain enough vitamin C. Additional research has shown that a vitamin deficiency may not affect the whole body, but only specific cells. For example, those who smoke may suffer from a vitamin C deficiency, but only in the lung area. Whenever you seek to correct a vitamin or mineral deficiency, you must recognize that nutrients work synergistically. This means that there is a cooperative action between certain vitamins and minerals, which work as catalysts, promoting the absorption and assimilation of other vitamins and minerals. Correcting a deficiency in one vitamin or mineral requires the addition of others, not simply replacement of the one in which you are deficient. This is why taking a single vitamin or mineral may be ineffective, or even dangerous, and why a balanced vitamin and mineral preparation should always be taken in addition to any single supplements.
Clearly, a healthy diet must provide a proper balance of the four essential nutrients, as well as a rich supply of vitamins, minerals, and other micronutrients. However, it is not enough simply to purchase foods that are high in complex carbohydrates, fiber, and complementary proteins, and low in saturated fats. Food also must be free of harmful additives, and it must be prepared in a way that preserves its nutrients and avoids the production of harmful substances.
When nutritionists talk about diet, they are referring to live whole foods, unprocessed food with nothing added or taken away. Whole foods are more healthful because they contain no potentially harmful ingredients. In addition, plant foods are full of hundreds of phytochemicals that can help prevent disease and keep the body healthy. These are our frontline defenders against cancer and free radicals. Foods known to supply important phytochemicals include soybeans and soy products, broccoli, citrus peels, flax, garlic, green tea, grapes, and tomatoes.
Avoid Foods That Contain Additives and Artificial Ingredients
Additives are placed in foods for a number of reasons: to lengthen shelf life; to make a food more appealing by enhancing color, texture, or taste; to facilitate food preparation; or to otherwise make the product more marketable.
Certain additives, like sugar, are derived from natural sources. Other additives, like aspartame (in NutraSweet and Equal), are made synthetically. Sweeteners derived from natural sources include sucralose, the compound used in Splenda. Sucralose is synthesized from sucrose (sugar) and appears to be inert metabolically, which would make it ideal for people with diabetes. However, sucralose might be stored in the body simply because this synthetic molecule is never found in nature and the body is not equipped to metabolize it. We would advise limiting the use of this additive/artificial sweetener.
Although many additives are used in very small amounts, it has been estimated that the average American consumes about 5 pounds of additives per year. If you include sugar the food processing industry’s most used additive the number jumps to 135 pounds a year. Anyone whose diet is high in processed products clearly consumes a significant amount of additives and artificial ingredients.
At their best, additives and artificial ingredients simply add little or no nutritional value to a food product. At their worst, some additives could pose a threat to your health. The history of additive use includes a number of products that were once deemed safe but later were banned or allowed only if accompanied by warnings. The artificial sweeteners cyclamate and saccharin are just two examples of such products. Other additives, like monosodium glutamate (MSG) and aspartame, are used without warnings per se, but packages of food that contain them are now marked in the United States with sometimes cryptic statements, such as “PHENYLKETONURICS: CONTAINS PHENYLALANINE,” which appears on packets of Equal, NutraSweet, and other products containing aspartame. These products may cause problems for some sensitive people. The long term effects of most sugar substitute additives, including sucralose, are unknown. A safer sugar substitute is an extract made from the Keib Sleviu rebaudlana, vracri is available in health food stores.
Increase Your Consumption of Raw Produce
The most healthful fruits and vegetables are those that have been grown organically without the use of insecticides, herbicides, artificial fertilizers, or growth stimulating chemicals. Organic produce can be found in select health food stores, as well as in some supermarkets and greenmarkets and through food co-ops. When choosing your produce, look for fruits and vegetables that are at the peak of ripeness. These contain more vitamins and enzymes than do foods that are under ripe or overripe, or that have been stored for any length of time. The longer a food is kept in storage, the more nutrients it loses. Once you get your organic produce home, running water and a vegetable brush are probably all that will be needed to get it ready for the table. If the produce is not organic, however, you will want to wash it more thoroughly to rid it of any chemical residues. Use a soft vegetable brush to scrub the foods, and then let them soak in water for ten minutes.
You can also clean produce with nontoxic rinsing preparations, which are available in reputable health food stores. If the products are waxed, peel them, because wax cannot be washed away. Remove as thin a layer of peel as possible.
Most fruits and vegetables should be eaten in their entirety, as all of the parts, including the skin, contain valuable nutrients. When eating citrus fruits, remove the rinds, but eat the white part inside the skin for its vitamin C and bioflavonoid content. Although most people usually cook their vegetables be-fore eating, both fruits and vegetables should be eaten raw if possible. All enzymes and most vitamins are extremely sensitive to heat, and are usually destroyed in the cooking process. If fresh produce is unavailable, use frozen foods instead. Do not use canned vegetables or boxed vegetable dishes, because they usually contain significant amounts of salt and other unhealthy additives. If raw produce does not agree with you, steam your vegetables lightly in a steamer, cooking pan, or wok just until slightly tender.
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