Читать книгу The Illustrated Food Remedies Sourcebook - Norman Shealy - Страница 6

In general, all dairy products are primarily good for quality protein. Eaten in moderation, they provide essential amino acids, many of which are available only from animal protein. They are also a good source of calcium. The fat content is considered a potential problem; however, balanced with foods high in antioxidants, they are an excellent component of good nutrition.

Cheese

Cheeses are an important source of energy, immune-boosting protein, bone-building and tooth-strengthening calcium, and fat, vitamins, and minerals. Eating cheese after a meal has been shown to help prevent tooth decay by forming a protective film on the tooth surface and stimulating the production

of saliva, helping to guard against acid-damage from other foods. The presence of conjugated linoleic acid (CLA), a muscle-building essential amino acid, has been linked with improved immune function and the prevention of cancer. Vitamin B promotes strong bones, helping to prevent osteoporosis, while vitamin K2 has been connected with maintaining a healthy heart, brain, and bones—good news for cheese lovers!

Cheese contains less lactose than milk and is therefore better tolerated by people suffering from lactose intolerance—as a rule of thumb, the older the cheese, the lower the lactose content. Many people digest goat’s milk more easily than cow’s milk, so chevre (goat’s milk cheese) may provide an option that’s lighter on the digestion system. However, in general, cheese is high in saturated fat—if you are trying to control your weight, consider low-fat options, such as low-fat cottage cheese or feta, which have a lower fat content than most cheeses. Most cheese is mildly inflammatory, and high levels of cholesterol and sodium mean it may not be suitable for people with hypertension (high blood pressure). As with all dairy products, cheese provides an excellent component of good nutrition as part of a balanced diet that includes foods high in antioxidants.

Nutrients in 100 g of Full-Fat Cheddar Cheese:

Calories, 403

Calcium, 721 mg

Carbohydrate, 1 g

Cholesterol, 105 mg

Fat, 33 g

Iron, 0.7 mg

Magnesium, 28 mg

Phosphorus, 512 mg

Protein, 25 g

Riboflavin, 0.4 mg

Selenium, 13.9 mg

Sodium, 621 mg

Vitamin A, 1002 IU

Vitamin B12, 0.8 mcg

Vitamin D, 12 IU

Vitamin K, 2.8 mg

Zinc, 3.1 mg

Glycemic load: 1

Nutrients in 100 g of low-fat Cheddar cheese:

Calories, 173

Calcium, 415 mg

Carbohydrate, 2 g

Cholesterol, 21 mg

Fat, 7 g

Iron, 0.4 mg

Magnesium, 16 mg

Phosphorus, 484 mg

Protein, 24 g

Riboflavin, 0.2 mg

Selenium, 14.5 mcg

Sodium, 612 mg

Vitamin A, 207 IU

Vitamin B12, 0.5 mcg

Vitamin K, 0.6 mcg

Zinc, 1.8 mg

Glycemic load: 2

Health and healing benefits:

Teeth and bones:

Rich in calcium and vitamin B2, cheese is one of the best foods for keeping teeth healthy and maintaining strong bones.

Immunity:

Essential amino acids in cheese have been linked with improved immune function, therefore lowering the risk of cancer and other diseases.

Lactose intolerance:

Most of the lactose is removed in the cheesemaking process, meaning many cheeses can be enjoyed by those who are lactose intolerant.

Recommended For Help With:

• Healthy teeth and bones

• Immune health

• Cancer prevention

Kefir

An ancient drink originating in the Caucasus mountains, kefir is a fermented milk drink similar to liquid yogurt, made by adding kefir “grains” to a live culture of cow, goat, sheep, or soy milk. It contains probiotic micro-organisms, healthy bacteria that may be beneficial to the gut. Gut-friendly bacteria and yeast consume lactose during the fermentation process, so kefir can provide a suitable option for those who are lactose intolerant. Kefir is packed with immune-boosting proteins, essential minerals, and B vitamins. Kefir products are available in larger grocery stores and health food stores. The nutrients in homemade kefir will vary depending on the type of culture used in fermentation, while nutrients in commercially available products vary by brand.

Nutrients in 1 cup (240 ml) of Kefir

(commercially available pre-bottled product):

Calories, 150

Calcium, 30% RDV

Carbohydrate, 12 g

Fat, 8 g

Protein, 8 g

Sugars, 12 g

Vitamin A, 10% RDV

Vitamin D, 25% RDV

Health and healing benefits:

Digestion:

Probiotic micro-organisms may improve gastrointestinal conditions, helping to reduce the symptoms of irritable bowel syndrome.

Healthy bones and teeth:

The high calcium content helps prevent tooth decay and increases bone strength, therefore helping to protect against the onset of osteoporosis.

Immunity:

Certain probiotics have been shown to help regulate immune function.

Glycemic load: < 10

Inflammatory index: Mildly inflammatory

Recommended For Help With:

• Irritable bowel syndrome

• Healthy bones

• Immunity

Milk

Milk provides a good source of protein, carbohydrate, and fat, except skim milk, which contains virtually no fat. Milk contains essential amino acids and calcium as well as lactose. Lactose needs to be broken down by the enzyme lactase in the small intestine. Some people do not have sufficient lactase in their system and therefore find milk difficult to digest. This is known as lactose intolerance. For those who suffer from lactose intolerance, alternative lactose-free options are available, including almond milk, coconut milk, and soy milk.

Milk, Whole

Contains essential amino acids, the fundamental building blocks of our tissues, important in the development of the brain and nervous system, and the singular component of protein. It’s also a good source of bone- and teeth-strengthening calcium. However, it is high in saturated fat, and sugars contribute a large portion of the calories.

Nutrients in 1 cup (244 g) of whole milk:

Calories, 146

Calcium, 276 mg

Carbohydrate, 13 g

Cholesterol, 24 mg

Fat, 8 g

Protein, 34 g

Riboflavin, 0.4 mg

Sodium, 98 mg

Vitamin A, 249 IU

Vitamin B12, 1.1 mcg

Vitamin D, 97.6 IU

Glycemic load: 9

Inflammatory index: Mildly inflammatory

Milk, 2% (semi-skimmed)

A cup (244 g) of 2% milk contains 3 g less fat than whole, or full-fat milk, yet even reduced-fat milk is still fairly high in saturated fat.

Nutrients in 1 cup (244 g) of 2% milk (with added non-fat milk solids, without added vitamin A):

Calories, 137

Calcium, 350 mg

Carbohydrate, 13 g

Cholesterol, 20 mg

Fat, 5 g

Protein, 10 g

Riboflavin, 0.5 mg

Sodium, 145 mg

Vitamin, A, 184 IU

Vitamin B12, 1.0 mg

Vitamin C, 2.7 mg

Glycemic load: 9

Inflammatory index: Mildly inflammatory

Milk, Skim (skimmed)

Low in saturated fat and cholesterol, but sugars contribute a large portion of the calories in skim milk.

Nutrients in 1 cup (244 g) of skim milk:

Calories, 86

Calcium, 350 mg

Carbohydrate, 12 g

Cholesterol, 5 mg

Protein, 8 g

Riboflavin, 0.5 mg

Sodium, 127 mg

Vitamin A, 184 IU

Vitamin B12, 0.1 mcg

Vitamin C, 2.7 mg

Glycemic load: 9

Inflammatory index: Mildly inflammatory

Health and healing benefits of milk:

Heart health:

Full-fat milk should generally be avoided to reduce the risk of cardiovascular diseases.

Teeth and bones:

Studies show that the consumption of milk can prevent dental caries. Calcium is also essential for maintaining the pH of the blood and for bone strength. Calcium deficiency can lead to bone deformities in children and to osteoporosis in adults.

Preventing cancer:

Calcium and vitamin D may help reduce the risk of colon cancer.

Metabolism:

Whole milk contains over a quarter of the recommended daily intake of riboflavin (vitamin B2). Vitamin B2 is critical to energy production and to metabolism in general.

Recommended For Help With:

• Prevention of tooth decay

• Osteoporosis

• Metabolism

Almond Milk

Made from ground almonds, high in immune-boosting antioxidants and low in cholesterol, almond milk is often used as a lactose-free substitute for cow’s milk. It’s also dairy-free and therefore suitable for vegans. However, it is lower in protein than cow’s milk or soy milk, so you should seek alternative sources of protein if using almond milk as a substitute for these. It’s easy to make at home by blending ground almonds with water, or it can be purchased in cartons from the supermarket. Its popularity has grown steadily and it is now more widely purchased than soy milk. However, it’s not suitable for anyone with a nut allergy.

Nutrients in an individual carton (240 g) of unsweetened almond milk:

Calories, 40

Calcium, 200 mg

Carbohydrate, 2 g

Fat, 3 g

Iron, 0.4 mg

Protein, 1 g

Sodium, 180 mg

Vitamin A, 500 IU

Vitamin E, 10.0 mg

Health and healing benefits:

Weight loss:

A good substitute for cow’s milk as it has a very favourable low calorie count.

Heart health:

An extremely low cholesterol count means almond milk may help prevent cardiovascular diseases.

Antioxidant:

A good source of antioxidants, which have been linked with the prevention of cancer and lessening the signs of aging.

Glycemic load: 0

Recommended For Help With:

• Heart disease

• Aging skin

• Weight loss

• Cancer prevention

Coconut Milk

Not to be confused with coconut water, which is simply the juice extracted from the nut, coconut milk and cream are made in a remarkably similar way to dairy products. The flesh of the coconut is mixed with water, the cream rises to the top and is skimmed off, and the resulting mixture is sieved to produce coconut milk. Rich in fibre and packed with vitamins and minerals, but lactose free, coconut products are suitable for those who are lactose intolerant. Coconut milk is a popular alternative to cow’s milk for vegans in everything from baking to milkshakes, although it should be consumed in moderation because of its high fat content as well as its high calorific value.

Nutrients in 1 cup (244 g) of coconut milk:

Calories, 552

Calcium, 38.4 mg

Carbohydrate, 13 g

Copper, 0.6 mg

Fat, 57 g

Folate, 38.4 mcg

Iron, 3.8 mg

Magnesium, 88.8 mg

Manganese, 2.2 mg

Niacin, 1.8 mg

Phosphorous, 240 mg

Potassium, 631 mg

Protein, 5 g

Selenium, 14.9 mg

Sodium, 36 mg

Vitamin B6, 0.1 mg

Vitamin C, 6.7 mg

Vitamin E, 0.4 mg

Vitamin K, 0.2 mcg

Zinc, 1.6 mg

Health and healing benefits:

Immune system:

A major part of the fat content is lauric acid (also found in mothers’ milk), which has been shown to have anti-bacterial, anti-viral, and anti-fungal properties.

Anemia:

One cup (244 g) of coconut milk contains just under half of your daily recommended value of iron. With such a high iron content, coconut milk helps combat iron deficiency.

Hair/Skin:

Vitamin E and the high fat content moisturize hair and skin and can promote hair growth.

Glycemic load: 5

Recommended For Help With:

• Iron-deficient anemia

• Improved digestion

• Immune system

• Good complexion

Goat’s Milk

Worldwide, a larger amount of goat’s milk is consumed than cow’s milk. Many children in the United States have an allergy to cow’s milk. This allergic reaction is caused by a protein known as alpha-s1-casein—goat’s milk contains significantly less of this protein. Goat’s milk also tends to be more easily digestible as it contains very little lactose. However, those who are lactose intolerant should check with a nutritionist to determine whether goat’s milk is right for them. It’s also a good source of essential amino acids, the fundamental building blocks of our tissues, important to the development of the brain and nervous system, and the singular component of protein.

Nutrients in 1 cup (244 g) of goat’s milk:

Calories, 168

Fat, 10 g

Calcium, 327 mg

Carbohydrate, 11 g

Cholesterol, 27 mg

Copper, 0.1 mg

Folate, 2.4 mg

Iron, 0.1 mg

Magnesium, 34.2 mg

Niacin, 0.7 mg

Pantothenic acid, 0.8 mg

Phosphorus, 271 mg

Potassium, 498 mg

Protein, 9 g

Riboflavin, 0.3 mg

Selenium, 3.4 mcg

Sodium, 122 mg

Vitamin A, 483 IU

Vitamin B6, 0.1 mg

Vitamin B12, 0.2 mcg

Vitamin C 3.2 mg

Vitamin D, 29.3 IU

Zinc, 0.7 mg

Health and healing benefits:

Bones and teeth:

The high calcium content helps prevent tooth decay and increases bone strength, therefore helping to protect against the onset of osteoporosis.

Digestive system:

Many people are able to digest goat’s milk more easily than cow’s milk.

Blood pressure:

Potassium helps maintain healthy blood pressure.

Glycemic load: 8

Inflammatory index: Mildly inflammatory

Recommended For Help With:

• Blood pressure

• Strong bones

• Healthy teeth

Soy Milk

Soy milk is made by grinding soy beans and mixing with boiling water. It’s high in health-boosting essential fatty acids, fibre, protein, minerals, and vitamins. A good lactose-free alternative to cow’s milk, it contains no cholesterol and is higher in antioxidants. It’s also a good source of bone-strengthening calcium. Soy milk has been associated with weight loss and reducing the risk of cancer. It also contains phytoestrogens, which have been linked to alleviating post-menopausal symptoms.

Nutrients in 1 cup (244 g) of soy milk:

Calories, 131

Calcium, 60.7 mg

Carbohydrate, 6 g

Copper, 0.3 mg

Fat, 1 g

Folate, 43.7 mcg

Magnesium, 60.7 mg

Manganese, 0.5 mg

Pantothenic acid, 0.9 mg

Protein, 2 g

Riboflavin, 0.2 mg

Selenium, 11.7 mcg

Sodium, 37 mg

Thiamin, 0.1 mg

Vitamin K, 7.3 mcg

Health and healing benefits:

Lactose intolerance:

Lactose free, making it suitable for those suffering from lactose intolerance.

Menopause:

Phytoestrogens are thought to help alleviate post-menopausal symptoms.

Cancer prevention:

A good source of free-radical-zapping antioxidants, which have been linked with reducing the risk of cancer.

Osteoporosis:

Phytoestrogen can help with the absorption of calcium, preventing the loss of bone mass and contributing to healthy bones.

Glycemic load: 9

Inflammatory index: Mildly inflammatory

Recommended For Help With:

• Post-menopausal syndromes

• Weight loss

• Cancer prevention

Yogurt, Plain

Yogurt contains essential amino acids, the fundamental building blocks of our tissues, important to the development of the brain and nervous system, and the singular component of protein. It’s also a good source of probiotic micro-organisms, healthy bacteria that may be beneficial to the gut. Certain probiotics have been shown to help regulate immune function and improve gastrointestinal (GI) problems such as constipation, diarrhea, and irritable bowel syndrome. Yogurt is also rich in bone-building calcium and phosphorus. However, it is high in saturated fat, so enjoy in moderation.

Nutrients in 1 container (227 g) of plain, whole milk yogurt:

Calories, 138

Calcium, 275 mg

Carbohydrate, 11 g

Fat, 7 g

Phosphorus, 216 mg

Protein, 8 g

Riboflavin, 0.3 mg

Sugars, 11 g

Vitamin A, 225 IU

Vitamin B12, 0.8 mcg

Vitamin C, 1.1 mg

Vitamin E, 0.1 mg

Vitamin K, 0.5 mg

Health and healing benefits:

GI health:

Probiotic micro-organisms may improve gastrointestinal conditions, helping to reduce the symptoms of irritable bowel syndrome.

Bones and teeth:

The high calcium content helps prevent tooth decay and increases bone strength, therefore helping to protect against the onset of osteoporosis.

The phosphorus content regulates the production of calcium and is an essential part of the production of skeletal tissue.

Eyes, mouth, and immunity:

Riboflavin (vitamin B2) boosts the health of eyes, mouth, throat, and overall immunity. Riboflavin deficiency causes bloodshot eyes, sensitivity to light, infections in the mouth and throat, a weak immune system, and sore tongue and lips. It is critical to energy production and to metabolism in general.

Glycemic load: 8

Inflammatory index: Mildly inflammatory

Recommended For Help With:

• Irritable bowel syndrome

• Strong bones and teeth

• Immunity

Yogurt, Greek

Greek yogurt is traditionally made by straining the yogurt to remove the whey, resulting in a thick, creamy yogurt with less sugar, more protein, and fewer carbohydrates than regular yogurt. It’s a powerhouse of quality protein, and a good source of bone-building calcium, tissue-building essential amino acids, and probiotic micro-organisms, healthy bacteria that may be beneficial to the gut. However, it is high in saturated fat, and it’s worth noting that levels of protein, sugar, and added ingredients will vary according to product. Check the label—the main ingredients should be active live culture and milk. Some products miss out the straining process and use added thickeners and proteins such as modified corn starch and whey concentrates instead.

Nutrients in 5 oz (150 g) of Greek-style yogurt:

Calories, 130

Calcium, 100 mg

Carbohydrate, 5 g

Fat, 8 g

Protein, 11 g

Sugars, 5 g

Vitamin A, 200 IU

Health and healing benefits:

GI health:

Probiotic micro-organisms may improve gastrointestinal conditions, helping to reduce the symptoms of irritable bowel syndrome.

Healthy bones and teeth:

The high calcium content helps prevent tooth decay and increases bone strength, therefore helping to protect against the onset of osteoporosis.

Immunity:

Certain probiotics have been shown to help regulate immune function.

Glycemic load: 5

Inflammatory index: Mildly inflammatory

Recommended For Help With:

• Irritable bowel syndrome

• Strong bones and teeth

• Immunity