Dr. Joseph M. Kadans, N.D.
See book keywords and concepts |  PART II ANALYSIS OF NUTRITIVE BENEFITS
OF FRUITS, VEGETABLES, NUTS AND SEEDS
HOW TO USE THIS SECTION OF FRUITS, VEGETABLES, nuts and seeds FOR THE HEALTH INFORMATION YOU WANT
Alphabetical arrangement. All of the fruits, vegetables, nuts and seeds in this encyclopedia have been arranged in alphabetical order so they can be more easily located. To have arranged them in categories would have created confusion. The tomato, for example, is technically the fruit of a plant, but it is commonly known as a vegetable. |
Mike Adams, the Health Ranger
See article keywords and concepts |  Unfortunately, the process also kills the enzymes and living qualities of the food in question. Raw nuts and seeds can be planted and will actually sprout, indicating they are alive and vibrant, but cooked nuts and seeds will not sprout, indicating they are dead and have no remaining life force.
Pasteurization is effective at eliminating microorganisms precisely because it kills things. But heat is not a selective killer. It kills the almond just as easily as it kills the microorganisms. Thus, any sterilized almond package will contain dead almonds. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
See book keywords and concepts |  Note: For smaller quantities, you can toast nuts and seeds on the cook top. Place them in an ungreased small skillet over medium-high heat. Stir frequently and toast until a light brown color is achieved. Remove the nuts/seeds from the heat and store as above.
Alternative Preparation Method: Add a bit of spice to toasted nuts and seeds with a light sprinkling of cayenne pepper, cinnamon, garlic powder, onion powder, or any of your favorite snipped herbs. | | VEGETARIAN, SUPERFAST
Toasted Nuts and Seeds
Toasting is like putting a megaphone to the flavors of any nuts and seeds. It also enhances crunch, so munch away!
Servings: Varies (try V2 to 1 cup Prep Time: 1 minute at a time; 1 cup yields 8 tablespoons) Cook Time: 35 minutes
Serving Size: 1 to 2 tablespoons, Total Time: 6 to 8 minutes depending on use
Volume: Varies
Walnuts, almonds, pecans, hazelnuts, pine nuts, pumpkin seeds, or sunflower seeds
Preheat the oven to 400 degrees (see note below). Lay the nuts/seeds in a single layer on a baking sheet. |
Michael T. Murray
See book keywords and concepts |  Definitely avoid nuts and seeds roasted in oils or coated with sugar. nuts and seeds are great to add to salads and sauteed greens. Try to mix it up a bit by eating a variety of nuts and seeds, such as almonds, brazil nuts, walnuts, pecans, flaxseeds, sunflower seeds, and pumpkin seeds.
Use olive, macadamia, flaxseed, or canola oil to replace the butter, margarine, and shortening that you use for cooking or as a salad dressing. We also recommend using flaxseed oil in homemade salad dressings, so we provide some recipes in Appendix A. |
Kelly Harford, M.C., C.N.C.
See book keywords and concepts |  Avoid roasted, salted nuts and seeds. Instead, choose raw, unsalted nuts and seeds in their natural state, as they provide a good source of healthy fats. Limit daily consumption of nuts and seeds to 1-2 small handfuls per day (approximately Vs-Vi cup). Any more than this can be challenging to digest. If you have known, or suspected problems with your liver/gallbladder or just a generally weakened digestive system, do not eat any nuts or seeds initially. Later, when your digestion is stronger, you can introduce them, starting with a few almonds and see how you do. |
Ron Garner
See book keywords and concepts |  Soak nuts and seeds before eating them (to activate enzymes). þConsume nuts and seeds with a citrus juice for more complete digestion. þThe basic core of all meals is vegetables and salads. þSkins of fruits and vegetables contain valuable minerals. þSupplement with digestive enzymes, as needed by your body. þFoods, if cooked, should be steamed, stir-fried with water, slow cooked or broiled—not boiled, fried in oil, microwaved, or cooked in a pressure cooker.
BREAKFAST ALTERNATIVES
Upon rising, drink one or two glasses of warm water containing the juice of half a lemon. |
Dr. Steven R. Gundry
See book keywords and concepts |  Moreover, whole nuts and seeds have the added bonus of not being completely digestible, meaning you absorb only about two-thirds of the calories. My patients are shocked by the remarkable hunger-erasing effect of raw nuts and seeds, which blunt the pre-meal rise of ghrelin, the chief hunger hormone.
Don't use roasted or salted nuts or seeds, with the exception of peanuts. (Raw peanuts can contain aflatoxin, a dangerous mold.) Because the omega fats that nuts contain oxidize rapidly, processors roast nuts to keep them "fresh," but doing so destroys any antioxidant benefits. |
Herbert Ross, DC with Keri Brenner, L.Ac.
See book keywords and concepts |  Oysters, shellfish, nuts and seeds are also good sources. In spite of reduced absorption due to phytates, whole grains are also a fairly good source. Supplements: Zinc sulfate, found in many multivitamin-multimineral preparations, is not easily absorbed by the body. Other forms of zinc that are more readily absorbed are zinc picolinate, zinc citrate, and zinc monomethionine.
Typical therapeutic dose: 25 mg of zinc daily, alongwith 3 mg of copper (zinc tends to deplete copper reserves).
Precautions: With medical supervision, the dosage of zinc could be increased if necessary. |
Dr. Steve Blake
See book keywords and concepts |  It is found in apricot kernels and other nuts and seeds. It has been used for tumor therapy with much criticism and controversy.
VITAMIN F
Vitamin F has been one alternate name for the essential fatty acids (linoleic acid and linolenic acid). Since these fatty acids are not synthesized in the body and are required in the diet they may someday be considered vitamins. They are essential for life.
VITAMIN T
Vitamin T is not a vitamin, but a nutritional component of sesame seeds.
VITAMIN U
Vitamin U is not a vitamin, but an anti-ulcer factor in cabbage. | | Unprocessed food such as fruit, vegetables, grains, legumes, and unsalted nuts and seeds are low in sodium; please refer to Graph 8-1. | | Good sources include green leafy vegetables, dried fruit, blackstrap molasses, nuts and seeds, and fortified grains. Cooking acidic food in cast iron pans can add iron to the diet. Iron supplements and iron used for food fortification are in the non-heme form. In addition, part of the iron in meat, poultry, and fish is non-heme iron.
Although it occurs in smaller amounts in the diet, heme iron is normally more easily absorbed than non-heme iron. | | Sources: nuts and seeds, avocados, and green leafy V ^ vegetables such as spinach.
Forms in the body: found in cytochrome c oxidase, lysyl oxidase, and some forms of superoxide dismutase. n
COPPER DEFICIENCY
Copper deficiency is rare. One of the clinical signs of copper deficiency is anemia that does not respond to iron supplementation. Copper deficiency can also lead to low numbers of white blood cells, which can increase susceptibility to infection. Premature and malnourished infants are vulnerable to copper deficiency if they are fed formula made with cow's milk, which is low in copper. | | Vitamin E is plentiful in raw nuts and seeds, especially sunflower seeds. Alpha-tocopherol is the main form of vitamin E. There are four tocopherols with proven antioxidant activity. There are also four tocotrienols in the vitamin E family with even stronger antioxidant activity. These natural forms of vitamin E neutralize free radicals in the fatty areas of the body. Vitamin E reduces the risk of cardiovascular disease by protecting artery walls. Vitamin E is vitally important for the protection of the cell membranes from free radical damage. | | Sources: meat, fish, poultry, green leafy vegetables, dried fruit, blackstrap molasses, nuts and seeds, and fortified grains. Forms in the body: ferritin, transferrin, hemosiderin.
Summary for Zinc
Main functions: in enzymes, with hormones, protein structure, and diverse functions. RDA: 2 to 6 mg for children and 8 to 13 mg for adolescents and adults. Toxicity: excesses may induce a copper deficiency and gastrointestinal disturbances. Tolerable upper intake level is 3 mg for infants ranging up to 40 mg for adults. |
Herbert Ross, DC with Keri Brenner, L.Ac.
See book keywords and concepts | | Increase your intake of legumes (especially soy), dark leafy greens (for their protective antioxidant content), essential fatty acids (flaxseed, evening primrose, and borage oils), and nuts and seeds (a good source of zinc).
During andropause, declining levels of testosterone may lead to a relative excess in estrogen; this female hormone can, in turn, reduce the effects of testosterone in the body. Dr. Eugene Shippen, author of The Testosterone Syndrome, also emphasizes eating more soy, as it contains phytoestrogens that can block the action of the body's own estrogen, which is more powerful. |
Dr. Joseph M. Kadans, N.D.
See book keywords and concepts | | Throughout this encyclopedia, the nutritive values of all natural foods such as fruits, vegetables, nuts and seeds are fully explained. With the aid of the index, one can find which natural foods will provide the vitamins or minerals needed. The index is especially valuable when one wishes to ascertain just which foods contain some particular vitamin or mineral.
VITAMIN A
Value. This vitamin has a special relationship to the "lining cells" of the body, including the skin, eyes, urinary tract, bones, teeth, and the gastrointestinal tract (pertaining to the stomach and intestines). | | All of the fruits, vegetables, nuts and seeds in this encyclopedia have been arranged in alphabetical order so they can be more easily located. To have arranged them in categories would have created confusion. The tomato, for example, is technically the fruit of a plant, but it is commonly known as a vegetable. To learn about the tomato, one need only to find it's place in the alphabetical listing, without concern as to its technical category.
Quantities expressed in one hundred grams. Throughout the encyclopedia section, there are references to quantities of grams (gm) and milligrams (mg). | | This vitamin is available from many fruits, vegetables, nuts and seeds, as well as in cod and halibut-liver oil, chicken and calf liver, egg yolk, cheese, whole milk and butter. |
Herbert Ross, DC with Keri Brenner, L.Ac.
See book keywords and concepts | | Food sources: Kelp, organ meats, egg yolk, blackstrap molasses, lecithin, certain nuts and seeds, millet, and parsley.
Supplements: The heme form of iron, found in desiccated liver or a liquid liver extract, is most easily absorbed and has fewer side effects. Of the nonheme forms of iron, ferrous fumerate and ferrous succinate are recommended.
Typical therapeutic dose: 30 mg daily between meals.
Precautions: Overdose in infants can be serious or even fatal, so be sure that your iron supplements are out of the reach of children. | | Other than soy, foods high in phytoestrogens include flaxseeds, whole grains, and nuts and seeds.33
If you're not fond of soy or are concerned about eating it, other dietary approaches exist. Ellen Brown and Lynn Walker, Pharm.D., M.Ac., DHM, authors of Menopause and Estrogen, suggest the following foods to help balance estrogens: raw fruits, fresh fruit and vegetable juices (especially green juices), leafy green vegetables, garlic, figs, dates, cabbage, avocados, grapes, apples, beets, spirulina, chlorella, seaweed, wheat germ, and wheat germ oil. |
Ron Garner
See book keywords and concepts | | Essential fatty acids are contained in raw nuts and seeds, fish, fish oils, and cold pressed oils from flax and hemp seeds. These are the building blocks for the liver to make hormones and hormone precursors for the brain and glands of the endocrine system.
Anti-Aging Supplements
Many companies have jumped on the anti-aging bandwagon after it was discovered that the pituitary gland can actually be fed the necessary precursors that allow it to increase its natural production of hgh. |
Andreas Moritz
See book keywords and concepts |  Be aware that nuts and seeds are very concentrated and rich foods, which means they should be consumed only in small quantities. Vatas can digest them more easily when they are ground or made into butters. Be careful, however, with commercial nut butters. They become rancid within a few days of being ground, even if kept in the refrigerator. Nut butters are notorious for causing food poisoning and inflammation in the gastrointestinal tract. It is best to make nut butter fresh and keep it for no longer than 2-3 days. |
Ron Garner
See book keywords and concepts | | Consume nuts and seeds with a citrus juice for more complete digestion. þThe basic core of all meals is vegetables and salads. þSkins of fruits and vegetables contain valuable minerals. þSupplement with digestive enzymes, as needed by your body. þFoods, if cooked, should be steamed, stir-fried with water, slow cooked or broiled—not boiled, fried in oil, microwaved, or cooked in a pressure cooker.
BREAKFAST ALTERNATIVES
Upon rising, drink one or two glasses of warm water containing the juice of half a lemon. This is an excellent body cleanser and alkalizer. |
Andreas Moritz
See book keywords and concepts | | Carbohydrates such as vegetables, grains, pulses and fruits and salads, and some nuts and seeds greatly satisfy a Pitta's stomach.
A steak can make a balanced Pitta bad-tempered and aggressive. So can alcohol, tobacco and coffee. These items are far too acidic-forming for the already sour-taste-dominated Pitta type. Mint, fennel, and Liquorice teas are all pacifying Pitta, whereas regular tea aggravates it. The liver breaks down regular tea into large amounts of uric acid, which tends to cause sluggishness and thickening of the blood. Eventually, it can cause gout or other painful conditions. |
Herbert Ross, DC with Keri Brenner, L.Ac.
See book keywords and concepts | | Foods with a relative abundance of tryptophan include turkey, chicken, eggs, dairy products, nuts and seeds, soy products, oatmeal, and bananas.
Eating a meal high in protein actually has the opposite effect. In most foods, the amino acid tyrosine is more abundant than tryptophan. Tyrosine is a precursor of the stimulating neurotransmitters adrenaline, noradrenaline, and dopamine. If supplies of these neurotransmitters are low, your body will use the tyrosine to create more, which can have a stimulating effect. | | Organic nuts and seeds soaked for 6 hours or blanched or roasted to destroy enzyme inhibitors in their skins.
All commercial meat, poultry, and eggs.
Organic meats, free-range poultry, and eggs, in moderation. Seafood is fine if it is not from polluted waters, and cold-water fish is an excellent source of both high-quality protein and EFAs.
Junk food and canned, precooked, microwaved, or processed fast foods.
Buy fresh, organic foods first, fresh nonorganic second, and frozen third. Only use canned if that is the only option available. |
Ron Garner
See book keywords and concepts | | I snack on raw veggies or fruit with a few nuts and seeds, or dehydrated crackers. On occasion, I eat something different for variety, but I try to make it a healthy choice. I seldom eat after 6 or 7 pm.
NUTRITIONAL AND DIGESTION GUIDELINES þThe more relaxed you are, the better your digestion works. þThe more you chew your food, the better it digests. Eat only when hungry. þDo not overeat. þCombine foods properly. þAs fruits pass out of season, they should be used less. þUse a balanced variety of foods, not the same ones. |
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