Nutrition Almanac This page intentionally left blank Nutrition Almanac FIFTH EDITION Lavon J. Dunne McGraw-Hill New York Chicago San Francisco Lisbon London Madrid Mexico City Milan New Delhi San Juan Seoul Singapore Sydney Toronto Copyright2002,1996,1990,1984,1979,1975,1973byNutritionSearch,Inc.Allrightsreserved. ManufacturedintheUnitedStatesofAmerica.ExceptaspermittedundertheUnitedStatesCopyrightActof 1976,nopartofthispublicationmaybereproducedordistributedinanyformorbyanymeans,orstoredina databaseorretrievalsystem,withoutthepriorwrittenpermissionofthepublisher. 0-07-138932-6 ThematerialinthiseBookalsoappearsintheprintversionofthistitle:0-07-137338-1. Alltrademarksaretrademarksoftheirrespectiveowners.Ratherthanputatrademarksymbolafterevery occurrenceofatrademarkedname,weusenamesinaneditorialfashiononly,andtothebenefitofthe trademarkowner,withnointentionofinfringementofthetrademark.Wheresuchdesignationsappearinthis book,theyhavebeenprintedwithinitialcaps. McGraw-HilleBooksareavailableatspecialquantitydiscountstouseaspremiumsandsalespromotions,or foruseincorporatetrainingprograms.Formoreinformation,pleasecontactGeorgeHoare,SpecialSales,at [email protected](212)904-4069. TERMSOFUSE ThisisacopyrightedworkandTheMcGraw-HillCompanies,Inc.("McGraw-Hill")anditslicensorsreserve allrightsinandtothework.Useofthisworkissubjecttotheseterms.Exceptaspermittedunderthe CopyrightActof1976andtherighttostoreandretrieveonecopyofthework,youmaynotdecompile, disassemble,reverseengineer,reproduce,modify,createderivativeworksbasedupon,transmit,distribute, disseminate,sell,publishorsublicensetheworkoranypartofitwithoutMcGraw-Hillspriorconsent.You mayusetheworkforyourownnoncommercialandpersonaluse;anyotheruseoftheworkisstrictly prohibited.Yourrighttousetheworkmaybeterminatedifyoufailtocomplywiththeseterms. THEWORKISPROVIDED"ASIS."McGRAW-HILLANDITSLICENSORSMAKENO GUARANTEESORWARRANTIESASTOTHEACCURACY,ADEQUACYORCOMPLETENESSOF ORRESULTSTOBEOBTAINEDFROMUSINGTHEWORK,INCLUDINGANYINFORMATION THATCANBEACCESSEDTHROUGHTHEWORKVIAHYPERLINKOROTHERWISE,AND EXPRESSLYDISCLAIMANYWARRANTY,EXPRESSORIMPLIED,INCLUDINGBUTNOT LIMITEDTOIMPLIEDWARRANTIESOFMERCHANTABILITYORFITNESSFORAPARTICULAR PURPOSE.McGraw-Hillanditslicensorsdonotwarrantorguaranteethatthefunctionscontainedinthe workwillmeetyourrequirementsorthatitsoperationwillbeuninterruptedorerrorfree.NeitherMcGraw- Hillnoritslicensorsshallbeliabletoyouoranyoneelseforanyinaccuracy,errororomission,regardlessof cause,intheworkorforanydamagesresultingtherefrom.McGraw-Hillhasnoresponsibilityforthecontent ofanyinformationaccessedthroughthework.UndernocircumstancesshallMcGraw-Hilland/orits licensorsbeliableforanyindirect,incidental,special,punitive,consequentialorsimilardamagesthatresult fromtheuseoforinabilitytousethework,evenifanyofthemhasbeenadvisedofthepossibilityofsuch damages.Thislimitationofliabilityshallapplytoanyclaimorcausewhatsoeverwhethersuchclaimorcause arisesincontract,tortorotherwise. 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. Click here for terms of use. This page intentionally left blank 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. Click here for terms of use.