Nutrition almanac

306 Pages·2002·1.08 MB·English

by  Dunne L.

Nutrition
Almanac
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Nutrition
Almanac
FIFTH EDITION
Lavon J. Dunne
McGraw-Hill
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Copyright  2002, 1996, 1990, 1984, 1979, 1975, 1973 by Nutrition Search, Inc. All rights reserved.
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DOI: 10.1036/0071389326
CONTENTS
Preface . . . . . . . . . . . . . . . . . . . . . . . . . . .ix Magnesium . . . . . . . . . . . . . . . . . . . . . . . .15
Manganese . . . . . . . . . . . . . . . . . . . . . . . .15
SECTION I Potassium and Sodium . . . . . . . . . . . . . . .16
Nutrients 1 Selenium . . . . . . . . . . . . . . . . . . . . . . . . . .16
Zinc . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Macronutrients . . . . . . . . . . . . . . . . . . . . .5
Water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Carbohydrates . . . . . . . . . . . . . . . . . . . . . . . . .5
Fats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
SECTION II
Protein . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
Alternative Medicine
Micronutrients . . . . . . . . . . . . . . . . . . . . .10
and Therapies 19
Vitamins . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
Vitamin A . . . . . . . . . . . . . . . . . . . . . . . . .10
Aromatherapy . . . . . . . . . . . . . . . . . . . . .21
B Complex . . . . . . . . . . . . . . . . . . . . . . . .11
Ayurvedic Medicine . . . . . . . . . . . . . . . . .23
Thiamine (Vitamin B ) . . . . . . . . . . . . . . .11
1
Bodywork . . . . . . . . . . . . . . . . . . . . . . . . .25
Riboflavin (Vitamin B ) . . . . . . . . . . . . . .11
2
Niacin (Vitamin B ) . . . . . . . . . . . . . . . . .11 Therapeutic massage . . . . . . . . . . . . . . . . . .25
3
Pyridoxine (Vitamin B ) . . . . . . . . . . . . . .11 Deep Tissue Manipulation . . . . . . . . . . . . . .25
6
Vitamin B12 . . . . . . . . . . . . . . . . . . . . . . . .12 Movement Therapies . . . . . . . . . . . . . . . . . .26
Folic Acid . . . . . . . . . . . . . . . . . . . . . . . . .12
Energy Balancing . . . . . . . . . . . . . . . . . . . . .26
Pantothenic Acid . . . . . . . . . . . . . . . . . . .12
Reflexology . . . . . . . . . . . . . . . . . . . . . . . . . .27
Biotin, Choline, Inositol, and PABA . . . .12
Chinese Medicine . . . . . . . . . . . . . . . . . . .27
Vitamin C (Ascorbic Acid) . . . . . . . . . . . .13
Vitamin D . . . . . . . . . . . . . . . . . . . . . . . . .13 Chiropractic . . . . . . . . . . . . . . . . . . . . . . .28
Vitamin E . . . . . . . . . . . . . . . . . . . . . . . . .13 Herbal Therapy . . . . . . . . . . . . . . . . . . . . .28
Vitamin K . . . . . . . . . . . . . . . . . . . . . . . . .14
Homeopathy . . . . . . . . . . . . . . . . . . . . . .31
Minerals . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
Mindbody Therapy . . . . . . . . . . . . . . . . . .32
Calcium . . . . . . . . . . . . . . . . . . . . . . . . . . .14
Meditation . . . . . . . . . . . . . . . . . . . . . . . . . . .32
Chromium . . . . . . . . . . . . . . . . . . . . . . . . .14
Biofeedback . . . . . . . . . . . . . . . . . . . . . . . . .32
Copper . . . . . . . . . . . . . . . . . . . . . . . . . . .15
Iodine . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 Imagery . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33
Iron . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 Hypnotherapy . . . . . . . . . . . . . . . . . . . . . . . .33
v
vi CONTENTS
SECTION III Fibromyalgia . . . . . . . . . . . . . . . . . . . . . .86
Health Conditions 35
Gallbladder Disease . . . . . . . . . . . . . . . . .87
Gingivitis . . . . . . . . . . . . . . . . . . . . . . . . .88
Abscess . . . . . . . . . . . . . . . . . . . . . . . . . . .37
Gout . . . . . . . . . . . . . . . . . . . . . . . . . . . . .89
Acne . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38
Headache . . . . . . . . . . . . . . . . . . . . . . . . .91
AIDS . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40
Heart Attack . . . . . . . . . . . . . . . . . . . . . . .93
Allergy . . . . . . . . . . . . . . . . . . . . . . . . . . .42
Heartburn . . . . . . . . . . . . . . . . . . . . . . . . .95
Alzheimer’s Disease . . . . . . . . . . . . . . . . .44
Hemorrhoids . . . . . . . . . . . . . . . . . . . . . .96
Anemia . . . . . . . . . . . . . . . . . . . . . . . . . . .45
Hepatitis . . . . . . . . . . . . . . . . . . . . . . . . . .97
Arthritis . . . . . . . . . . . . . . . . . . . . . . . . . .47
Herpes . . . . . . . . . . . . . . . . . . . . . . . . . . .99
Asthma . . . . . . . . . . . . . . . . . . . . . . . . . . .50
Hypertension—High Blood Pressure . . .100
Atherosclerosis . . . . . . . . . . . . . . . . . . . .52
Infection . . . . . . . . . . . . . . . . . . . . . . . . .102
Athlete’s Foot . . . . . . . . . . . . . . . . . . . . . .54
Insomnia . . . . . . . . . . . . . . . . . . . . . . . .104
Back Pain . . . . . . . . . . . . . . . . . . . . . . . . .54
Irritable Bowel Syndrome . . . . . . . . . . .106
Bronchitis . . . . . . . . . . . . . . . . . . . . . . . . .56
Kidney Stones . . . . . . . . . . . . . . . . . . . .107
Bruises . . . . . . . . . . . . . . . . . . . . . . . . . . .58
Lupus—Systemic Lupus Erythematosus,
Burns . . . . . . . . . . . . . . . . . . . . . . . . . . . .59
SLE . . . . . . . . . . . . . . . . . . . . . . . . . . . . .108
Bursitis . . . . . . . . . . . . . . . . . . . . . . . . . . .61
Menopause . . . . . . . . . . . . . . . . . . . . . . .109
Cancer . . . . . . . . . . . . . . . . . . . . . . . . . . .62
Menstrual Problems . . . . . . . . . . . . . . . .111
Canker Sores . . . . . . . . . . . . . . . . . . . . . .64
Multiple Sclerosis . . . . . . . . . . . . . . . . . .113
Carpal Tunnel Syndrome . . . . . . . . . . . . .65
Osteoporosis . . . . . . . . . . . . . . . . . . . . .115
Chronic Fatigue Syndrome . . . . . . . . . . .66
Overweight . . . . . . . . . . . . . . . . . . . . . .116
Colds and Flu . . . . . . . . . . . . . . . . . . . . . .67
Pregnancy . . . . . . . . . . . . . . . . . . . . . . .118
Constipation . . . . . . . . . . . . . . . . . . . . . .69
Premenstrual Syndrome (PMS) . . . . . . .120
Crohn’s Disease . . . . . . . . . . . . . . . . . . . .71
Prostate Problems . . . . . . . . . . . . . . . . .122
Cystitis . . . . . . . . . . . . . . . . . . . . . . . . . . .72
Psoriasis . . . . . . . . . . . . . . . . . . . . . . . . .123
Depression . . . . . . . . . . . . . . . . . . . . . . . .73
Raynaud’s Disease . . . . . . . . . . . . . . . . .124
Diabetes . . . . . . . . . . . . . . . . . . . . . . . . . .76
Stress . . . . . . . . . . . . . . . . . . . . . . . . . . .126
Diarrhea . . . . . . . . . . . . . . . . . . . . . . . . . .78
Stroke . . . . . . . . . . . . . . . . . . . . . . . . . . .128
Diverticulitis . . . . . . . . . . . . . . . . . . . . . . .80
Ulcers . . . . . . . . . . . . . . . . . . . . . . . . . . .129
Ear Infection . . . . . . . . . . . . . . . . . . . . . .80
Vaginitis . . . . . . . . . . . . . . . . . . . . . . . . .131
Eczema . . . . . . . . . . . . . . . . . . . . . . . . . . .81
Epilepsy . . . . . . . . . . . . . . . . . . . . . . . . . .83
SECTION IV
Eye Problems . . . . . . . . . . . . . . . . . . . . . .84
Foods 133
Cataracts . . . . . . . . . . . . . . . . . . . . . . . . . . . .84
Conjunctivitis . . . . . . . . . . . . . . . . . . . . . . . .84 Food Groups . . . . . . . . . . . . . . . . . . . . . .137
Glaucoma . . . . . . . . . . . . . . . . . . . . . . . . . . .84 Fruits and Vegetables . . . . . . . . . . . . . . . . .137
Macular Degeneration . . . . . . . . . . . . . . . . .84 Legumes . . . . . . . . . . . . . . . . . . . . . . . . . . .137
Night Blindness . . . . . . . . . . . . . . . . . . . . . .85 Grains . . . . . . . . . . . . . . . . . . . . . . . . . . . . .138
Fibrocystic Breast Disease . . . . . . . . . . . .85 Nuts and Seeds . . . . . . . . . . . . . . . . . . . . . .139
CONTENTS vii
Meats and Poultry . . . . . . . . . . . . . . . . . . . .139 SECTION V
Diet and Food
Seafood . . . . . . . . . . . . . . . . . . . . . . . . . . . .140
Eggs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .140 Composition 155
Dairy Products . . . . . . . . . . . . . . . . . . . . . .140
Weights and Measures . . . . . . . . . . . . . .157
Seaweed . . . . . . . . . . . . . . . . . . . . . . . . . . .140
Recommended Dietary Intake Chart . . .158
Fermented Foods . . . . . . . . . . . . . . . . . . . .141
Table of Food Composition . . . . . . . . . .162
Sweeteners . . . . . . . . . . . . . . . . . . . . . . . . .141
Food Lists . . . . . . . . . . . . . . . . . . . . . . . .142
Pharmacological Activity . . . . . . . . . . . . . .142 References . . . . . . . . . . . . . . . . . . . . . . .257
Rich Sources of Nutrients . . . . . . . . . . . . .144 Selected Bibliography . . . . . . . . . . . . . .263
Glycemic Index . . . . . . . . . . . . . . . . . . . . . .150 Index . . . . . . . . . . . . . . . . . . . . . . . . . . . .267
Copyright © 2002, 1996, 1990, 1984, 1979, 1975, 1973 by Nutrition Search, Inc.
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PREFACE
When I began research for the Nutrition Almanacin the early seventies, scientific information on health
and nutrition was scarce and difficult to find. In recent years, however, there has been a plethora of stud-
ies and most are easier to access. The database of the National Library of Medicine, for example, lists
over 40,000 articles specifically on alternative medicine.
Alternative therapies focus on the underlying cause. The side effects often experienced from pre-
scription drugs become unneccessary as there are, in many cases, viable and equally effective remedies
that are natural and work in tandem with the body. Over 100,000 deaths a year are associated with pre-
scription or over-the-counter drugs; as a contrast, U.S. mortality statistics from 1981 to 1993 registered
one death as a result of vitamins and minerals, and since then, several deaths connected to the herb
ephedra.
One aspect of wellness that has become clear is the interrelationship between the body, mind, and emo-
tions, a concept that goes beyond the limited vision of allopathic medicine which views the body as func-
tioning like a machine. Studies have shown that a negative attitude can hinder the healing process. Often
called the placebo effect, as any physician will acknowledge, it is impossible to determine whether the effect
of an intervention, be it a prescription drug or a natural therapy, is due to the medicinal activity and/or its
placebo response. A positive outlook often enhances the efficacy of any treatment, including surgery.
The wisest course of action in keeping well and healthy throughout life is prevention, keeping the
internal environment inhospitable to disease by reinforcing the body’s instrinsic defense mechanisms
and controlling the variable risk factors. Food is not only the best alternative medicine, but one of the
most effective preventive measures. Scientific studies have proven that elements in food can affect
health right down to the cellular level. Supplements are excellent short-term therapy, but for the long
run, what we eat will determine our fundamental health status as we age.
Regular exercise, managing stress, and sufficient sleep are the other crucial factors in maintaining a
high quality of well-being. Consistently depriving the body of adequate sleep impairs mental and physical
biochemical processes. Exercise improves and stimulates the cardiovascular and respiratory systems,
increases muscle mass, and decreases body fat. It also affects the symptoms of stress. In a study at the Uni-
versity of New Mexico, more stress hormones and lower levels of endorphins, which are mood enhancing
substances, were found circulating in the bodies of sedentary men as opposed to those who exercised.
In this edition, there is an emphasis on the most recent and salient points of the differing aspects of
health and nutrition, and on what really works as remedies for many common health conditions. Any
questions or comments can be sent to me in care of the publisher.
Lavon J. Dunne
ix
Copyright © 2002, 1996, 1990, 1984, 1979, 1975, 1973 by Nutrition Search, Inc.
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