AMINO ACIDS are the small molecules that act as the building blocks of all animal cells. There are two different types of amino acids: essential and non-essential. Essential amino acids are so –called because they cannot be created in the body and must be present in the diet. The nine ‘essential amino acids’ are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. In addition the amino acids: arginine, cysteine, glutamine, glycine and tyrosine are considered to be conditionally essential. This means that they are not normally required in the diet, but must be supplied to specific populations that do not make the required amount of them. Non-essential amino acids are those that are created out of other chemicals found in your body.
Amino acids are the units that make up proteins. They link together to form more complex chemicals called peptides, which in turn make up proteins. A typical protein may contain 500 or more amino acid molecules (see protein). Digestion disassembles proteins into their basic building blocks – the amino acids.
ANTIOXIDANTS are nutrients in our foods which can prevent or slow the oxidative damage to our body. When our body cells use oxygen, they naturally produce free radicals (by-products), which can cause damage. Antioxidants act as "free radical scavengers" and hence prevent and repair damage done by these free radicals. Health problems such as heart disease, diabetes and cancer are all contributed by oxidative damage. Antioxidants may also enhance immune defence and therefore lower the risk of cancer and infection.
Common antioxidants include vitamin A and carotenoids, vitamin C, vitamin E and selenium and phytochemicals (see phytochemicals). Antioxidants are found in legumes, seeds, nuts, grains, fruits and vegetables.
CALORIES are needed to provide energy so the body functions properly. The number of calories in a food depends on the amount of energy the food provides. The number of calories a person needs depends on age, height, weight, gender, and activity level.
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Alcohol: 1 gram = 7 calories
CARBOHYDRATES are a major source of energy and should account for 50% to 60% of calories consumed each day.
Sugars:
• monosaccharides and disaccharides.
• found in fruits (sucrose, glucose, fructose, pentose) and milk (lactose) and sweets.
Complex Carbohydrates:
• polysaccharides.
• found in whole grain cereals (wheat, oats, barley, buckwheat, rye, spelt, rice, millet, amaranth, quinoa etc) and seeds.
CHOLESTEROL is a fat of the sterol group. It is present in all animal tissue but is absent from plants. It is essential as part of cell membranes. The body can make its own cholesterol so a dietary source is not needed. Individuals differ on their absorption of dietary cholesterol, what is important is one’s level of blood cholesterol. High blood cholesterol has been linked to the occurrence of atherosclerosis. Atherosclerosis is a buildup of fatty deposits in the coronary arteries and other blood vessels, and is a leading cause of heart attacks. Blood cholesterol is related to the amount of saturated fat in the diet. Cholesterol is transported in the blood in complex proteins called lipoproteins (see lipoproteins).
DIETARY FIBRE Sources of fibre from highest to lowest are whole grains, nuts, seeds, fruits and refined grain products.
Soluble Fibre:
• may help lower blood cholesterol by inhibiting digestion of fat and cholesterol; helps control blood sugar in people with diabetes.
• found in oats, rye, barley, some fruits (apples, bananas and berries), psyllium, peanuts and soya beans
Insoluble Fibre:
• helps prevent constipation and hemorrhoids.
• found in whole grains (wheat, oats, barley, buckwheat, rye, spelt, rice etc), bran, wheat germ, nuts and seeds and the skins of some fruits (such as apples and pears)
FAT should account for less than 30% of the calories consumed daily, with saturated fats accounting for no more than 10% of total fat intake. The only proven way to reduce body fat is to burn more calories than one consumes.
Fats are a concentrated form of energy and have many uses in our bodies and many benefits like helping maintain body temperature, and protect body tissues and organs. Fat is essential for the digestion, absorption and transport of the four fat-soluble vitamins: A, D, E, and K. Healthy skin and hair are maintained by fat.
GOOD FATS
ESSENTIAL FATTY ACIDS (EFA’s) are just that, essential for our well being, and often referred to as “good fats”. There are 2 types of EFA's, known as omega 3 (alpha linolenic acid (ALA)) and omega 6 (linoleic acid (LA)). These vital omega 3 and 6 fatty acids are found in some plants. Human enzymes convert these EFA’s into other fatty acids. Omega 3 is converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the building blocks of the brain and nervous system and powerful anti-inflammatory agents. Omega 6 is converted by the body into GLA (gamma linolenic acid), again a powerful anti-inflammatory agent and important for female hormone balance.
• Needed for lower cholesterol and triglyceride levels and reducing blood pressure. Vital for the structure of cell membranes making them flexible and able to allow nutrients into, and toxins out of, cells so body process can function correctly. They also play roles in cardiovascular health, immunity, and nervous system functions. A deficiency in EFA’s can show up as dry hair and skin.
Omega 3 and Omega 6 are found in polyunsaturated fats.
• Sources: walnuts, pecans, almonds, macadamia nuts, pine nuts, golden linseed, hemp seeds, pumpkin seeds, sunflower seeds and soya beans.
Omega 9 Fatty Acid (oleic acid)
While not an essential fatty acid (the body can manufacture omega 9), omega 9 is found in monounsaturated fats.
• Needed for lower cholesterol and triglyceride levels and promotes a healthy inflammation response.
• Sources: found in both plant and animal products, especially peanuts, pine kernels, linseed and hemp seeds
BAD FATS
Fats to stay away from, referred to as “bad fats”, include trans fatty acids, saturated fats and hydrogenated oils often found in processed foods.
Saturated fat:
• Tends to increase blood cholesterol levels.
• Rarely found in plant sources, though coconut contains high levels.
GLYCEMIC INDEX (GI) - is a system for ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss. Foods with a low GI (less than 55) help control hunger and provide more sustained energy. Most of our muesli ingredients, apart from some of those in the ‘CEREALS’ section and most of those in the ‘OTHER GOODIES’ section, have a low GI. Extras from these sections should be added sparingly!
Most whole grains, dried fruits, nuts and seeds have a low GI.
LIGNANS - belong to a group of phytochemicals called phytoestrogens. These compounds have a similar structure to the hormone oestrogen which explains why they are sometimes called plant oestrogens. They behave in a similar way to the oestrogens in the body although their action is far weaker than a true hormone. Several studies suggest that a diet rich in phytoestrogens can offer protection against heart disease and certain types of cancer.
• Sources: golden linseed, sesame seeds
LIPOPROTEINS (HDL and LDL) – Cholesterol, which is a fat, combines with a protein to form a lipoprotein. This can then carry the cholesterol in the bloodstream. There are two lipoproteins - High Density (HDL) and Low Density (LDL). They transport cholesterol and also triglycerides in the body.
Good fats raise your HDLs, and help grab the bad cholesterol (LDLs) and escort it to the liver where it is broken down and excreted.
• HDLs (‘good’ cholesterol) help remove cholesterol from the blood, protecting you from heart disease (atherosclerosis).
• LDLs (‘bad’ cholesterol)are thought to deposit cholesterol in artery walls, increasing your risk of heart disease (atherosclerosis).
MINERALS are an essential part of the diet. Together with vitamins they are required for the regulation of the body's metabolic functions, and are found naturally in the foods we eat, especially in raw, relatively unprocessed grains, fruits, nuts and seeds. The main minerals are sodium, calcium, phosphorus, magnesium, potassium, chlorine, and sulfur. Other minerals which are required in tiny quantities are called trace minerals.
Sodium
• intake is recommended to be less than 3,000 milligrams daily. One teaspoon of table salt contains about 2,000 milligrams of sodium. 40% of table salt (sodium chloride) is sodium and 60% is chlorine. The body needs a small amount of sodium to help maintain normal blood pressure and normal function of muscles and nerves. However excess sodium can cause high blood pressure, leading to an increase risk of heart attack, stroke, or kidney disease. High sodium intake can contribute to water retention.
• sources: some of our nuts and in some of our manufactured cereals, granolas and chocolate products
Calcium
• is the body’s most abundant mineral. It’s needed for strong teeth and bones, normal blood clotting as well as muscle and nerve health.
• sources: Some grains (eg amaranth, buckwheat, oats), nuts, seeds, some fruits (eg cranberries, blackcurrants, dates, apple, papaya) and dairy products.
Phosphorus
• is the body’s next most abundant mineral, it is needed for healthy bones and teeth, energy metabolism, and acid-base balance in the body.
• sources: many foods, milk, grains (especially amaranth, oats, millet), nuts and seeds (especially brazil nuts, cashews, almonds, coconut, sunflower kernels), fruits (especially goji berries and green raisins)
Magnesium
• is important for all of the body’s organs, especially the heart and kidneys, as well as muscles, bones, and teeth. It also activates enzymes. Magnesium counterbalances calcium, thus helping to regulate nerve and muscle tone. Magnesium is found in whole, unprocessed foods.
• sources: nuts (almonds, brazils, cashews, pecans) , seeds (golden linseed, pumpkin, sunflower), dairy products, some fruits and berries (apples, pears, mulberries, blackberries, raspberries, blackcurrants), some grains (millet, oat, quinoa, rye, wheat)
Potassium
• needed for maintaining proper fluid balance, kidney function, nerve impulse function as well as for the heart, digestive system, and muscles.
Sources: whole grain cereals, some fruits (apples, pears, bananas, raisins, sultanas, apricots, figs, dates, mango, papaya, prunes, cranberries, blackcurrants) nuts and milk.
Iron
• essential component of hemoglobin, which carries oxygen in the blood to the body’s tissues. Lack of adequate iron can cause low energy and anemia.
• sources: whole grains (esp. amaranth, quinoa, millet, wheat and oats), dried fruit (esp. apricots, dates, cranberries, goji berries, figs and papaya), nuts (esp. almonds, brazils and pecans) and pumpkin seeds.
Zinc
• needed for cell reproduction, tissue growth and repair. It is important for the immune system and the reproductive system. It is also an antioxidant, and can help fight colds and environmental toxins. Zinc also acts to regulate the appetite, and contributes to the senses of taste and smell.
• sources: whole grains (esp. amaranth, quinoa , wheat and oats), nuts (esp. coconut, almonds, brazils pecans) , seeds ( pumpkin, cocoa nibs, linseed) and some fruits (esp. goji berries and apples)
Copper
• needed for synthesis of hemoglobin, proper iron metabolism, and maintenance of blood vessels
• sources: nuts (esp. brazils and cashews), seeds (esp. sunflower and sesame), legumes (peanuts and soya) and some fruits (pineapple, goji berries, blackberries, raspberries)
Manganese
• needed for enzyme structure.
• sources: whole grains (esp. barley, quinoa, oats and wheat), seeds (esp. pumpkin, sesame and sunflower) and some fruits and berries (figs, pineapple, blueberries, blackberries and raspberries)
Selenium
• of fundamental importance to human health, has been shown to induce DNA repair and synthesis in damaged cells and to inhibit the proliferation of cancer cells.
• source: in plant foods, esp. brazil nuts, cashew nuts, goji berries, barley and oats
PHYTOCHEMICALS are naturally occurring compounds that plants produce to protect themselves against bacteria, viruses and fungi. Phytochemicals are all antioxidants (see antioxidants). A growing amount of evidence suggests that they can help protect against various types of cancer and heart disease. Some common phytochemicals are:
• Flavonoids / polyphenols found in cocoa (and chocolate), apples, blackberries, blueberries, cherries, pears, raspberries, strawberries, purple grapes (raisins) and cranberries.
• Lycopene found in red fruits and berries, such as cranberries, blueberries, blackberries, strawberries, blackcurrants and goji berries.
• Lutein found in yellow and green fruits, grains, nuts and seeds such as corn, mango and pistachios
• Lignan (see lignans)
PROTEIN should account for 10% to 20% of the calories consumed each day. Proteins are essential for the growth and repair of body tissue, for red blood cells, for the proper functioning of antibodies in resisting infection, and for the manufacture in the body of enzymes and many hormones. Your body is about 20% protein by weight.
Proteins are made up of smaller units called amino acids (see amino acids), and the protein in your diet is considered complete when it contains all nine essential amino acids in a sufficient quantity and ratio to meet the body’s needs. Good sources of protein (apart from meat, fish, dairy and eggs) include whole grains, wheat germ, nuts and seeds
SUPERFOOD - a category of functional foods having the favourable combination of nutrient richness, antioxidant strength and research evidence for health benefits.
TRIGLYCERIDES are a form of fat carried through the bloodstream as part of a lipoprotein. (see lipoprotein). Some lipoproteins contain triglycerides and cholesterol. Most of your body’s fat is in the form of triglycerides stored in fat tissue.
VITAMINS are an essential part of the diet. Together with minerals they are required for the regulation of the body's metabolic functions, and are found naturally in the foods we eat, especially in raw, relatively unprocessed grains, fruits, nuts and seeds.
Vitamins come in two varieties: fat soluble and water soluble.
Fat-soluble vitamins can be stored in the body for long periods of time, while excess amounts of water-soluble vitamins are excreted in the urine.
Fat-soluble Vitamins
Vitamin A (retinol) and beta-carotene (pro-vitamin A), an antioxidant that the body converts into vitamin A).
• needed for new cell growth, healthy skin, hair, and tissues, and vision in dim light.
• sources: dark green, orange and yellow fruits, such as apricots, mangoes, pineapple, papaya, prunes, cranberries and goji berries
Vitamin D (Calciferol)
• promotes absorption and use of calcium, magnesium and phosphate for healthy bones and teeth, helps with blood clotting.
• sources: The skin can synthesize vitamin D through sunlight. Also found in seeds
Vitamin E (tocopherol - an antioxidant)
• beneficial to the immune system, cell membranes, and body tissues, protects red blood cells and helps prevent destruction of vitamin A and C. Helpful in preventing the body's aging process and to prevent heart disease.
• sources: whole grains (esp. barley, rice, corn, millet, oats, rye, spelt, quinoa and wheat germ), nuts (esp. almonds, peanuts, hazelnuts, pecans, coconut), seeds ( esp. pumpkin sunflower, sesame, linseed) and some fruits (esp. apricot, fig, dates, cranberries, papaya, pineapple, mango and goji berries)
Vitamin K (Phylloquinone)
• helps blood to clot (the “K” comes from the German word koagulation) and the synthesis of proteins found in plasma, bone, and kidneys, important in regulating calcium levels.
• sources: wheat germ, oat bran, grains, seeds (esp. pumpkin and hemp), cereals, some fruits (esp. ginger, strawberries, apricot, fig, dates, cranberries, pineapple and goji berries)
Water-soluble Vitamins
Vitamin C (Ascorbic acid)
• an antioxidant vitamin needed for the formation of collagen to hold the cells together and for healthy teeth, gums and blood vessels; improves iron absorption and resistance to infection.
• sources: in many fruits, particularly high in blackcurrants, pineapples, strawberries, apples and goji berries, as well as in smaller quantities in most grains, nuts and seeds
The B-Complex Vitamins
The B vitamins (also called B-complex) help convert carbohydrates into sugar, thus providing energy to the body. They also help process fat and protein, tone muscles in the gastrointestinal tract, and aid the nervous system.
Vitamin B1 (Thiamin)
• needed for energy metabolism and the proper function of the nervous system, is good for the heart and muscles. If you feel tired and run down you may not be getting enough thiamin.
• sources: whole grains, seeds, nuts and some fruits (eg dates, figs, prunes, raisins).
Vitamin B2 (Riboflavin)
• an antixoxidant, needed for energy metabolism, building tissue, and helps maintain good vision.
• sources: grains, nuts and some fruits (eg apples, apricots, bananas, cherries, dates, figs)
Vitamin B3 (Niacin)
• needed for energy metabolism, proper digestion, a healthy nervous system and healthy skin
• sources: wheat germ, nuts and some fruits (eg apricots, prunes, dates, raisins, bananas and strawberries)
Vitamin B5 (Pantothenic Acid)
• needed for energy metabolism and is necessary to produce steroids and cortisone in the adrenal gland. Often called the “anti-stress” vitamin, it strengthens the immune system and helps the body deal with stress.
• sources: in a wide variety of foods, it takes its meaning from the Greek 'pantos' meaning 'everywhere', especially in grains, nuts and some fruit (eg strawberries)
Vitamin B6 (Pyridoxine)
• needed for cell growth and to produce red blood cells.
• sources: whole grains, nuts and some fruit (eg banana, prunes, raisins, pineapple)
Vitamin B9 (Folate or Folic Acid)
• promotes normal digestion; essential for development of red blood cells is required for creating and maintaining healthy cells, cell division, and the formation of hemoglobin in red blood cells. Sometimes called the “brain vitamin”, it is necessary for mental and emotional health.
• sources: some whole grains (esp. oats, quinoa, rye and wheat germ), nuts (esp. cashews and pecans) seeds (esp. sunflower and pine kernels) and some fruits (especially berries and apples).
Vitamin B12 (Cyanocobalamin)
• needed for building proteins in the body, cell function, red blood cells, healthy bone marrow and normal function of nervous tissue. Lack of vitamin B12 can cause anaemia.
• sources: Cannot be manufactured by either plants or animals, but can only be synthesized by bacteria, naturally present in the human small intestine as well as in dairy products, some of our ‘OTHER GOODIES‘ and 'CEREALS' will contain traces, through their dairy content.
Vitamin B15 (Pangamic acid)
• needed for extending cell life span. Increases immunity to infection and helpful in stimulating the glandular and nervous system. Essential in the body's metabolism of protein
•sources:wheat germ, nuts and seeds
Vitamin B17 (Amygdalin)
• Degenerates rapidly in the presence of heat. Research suggests it may have cancer fighting characteristics.
• sources: apricot kernels, linseed, buckwheat and millet
Vitamin H (Biotin)
• needed for healthy hair, skin, and nails.
• sources: whole grains, nuts, seeds and some fruits (apricots, dates, goji berries, cherries, cranberries, pineapple , mango, raisins and plums (prunes)).
Vitamin P (Bioflavonoids)
• needed for resistance to infection, helps prevent bruising, enhances and works with vitamin C to strengthen capillaries and connective tissues.
• sources: some grains (eg buckwheat) and fruits (apricots, blackberries, cherries, raisins and plums (prunes)).
