NUTRITION & HEALTH

Pt.2- Power foods

By Mrs TCA
 BIBLE REFERENCES
Last presentation

Genesis 1: 26- 31

Genesis 2: 7

This presentation

Psalm 78: 18- 37

Proverbs 17: 22

Revelation 22: 2, 14
 Nutritional education aims
 To learn the foods we eat need to provide
sufficient fuel for energy and every day
bodily processes.

 About how different nutrients/ minerals

aid different functions within the body
and are generally grouped into the
following groups:
 The 5 nutrient groups

 Proteins
 Fats (+ Fibre and Water)
 Carbohydrates
 Vitamins
 Minerals
 Protein
The body cannot  Nuts
make protein units  Pulses (peas,
(amino acids) on beans and lentils)
its own. Proteins  Eggs
are essential for:
 Fish
 Growth
 “milk and milk
 Repair products”
 maintenance  meat
Gland or Tissue Dominant minerals
Spleen, Testes K, Fe
Thymus Zn
Thyroid Mg
Adrenals Fe, I
Brain, Bone K
Heart Mn, Cu, Ca, P
Muscle K, Fe, Mg
Blood Zn, Ca, Mg, P
Liver Mn, Cu, Fe, Zn
Lung Ca, Fe, Mn
Pancreas, Pituitary Mn
Kidney Ca
Nails Cu, Ca, Mg
Skin Zn, Ca, Mg
 Sources of protein...
High (above average)
Very high source
source
• Spirulina
• Feverfew herb
• What germ flour • Nettle leaf
• Broccoli herb • Horseradish root
• Fenugreek herb • Peppermint leaf
• Cauliflower herb • Parsley herb
• Pumpkin seed
• Asparagas herb
• Plantain herb
• Senna leaf • Juniper berry
• Cabbage herb
 Fats
There are good fats and bad fats. Good fats can either be
polyunsaturated or monounsaturated. Bad fats are
known as saturated.

Good fats:
 Provide a concentrated source of energy
 Help to keep us warm
 Provide fat-soluble vitamins A, D, E and K
 Protect our skeleton, glands and vital organs (e.g. Kidneys)
 Are needed for the production of cell membranes and
hormone metabolism

Bad fats are bad for our health and raise blood cholesterol
which leads to coronary heart disease (CHD).
 Fats
Saturated fat Monounsaturated Polyunsaturated
 Meat  Olive oil  Cooking oils
 Butter  avocados (sunflower,
 Cream  nuts corn)
 Cheese  olives  Oily fish
(salmon,
 Suet,  Peanut oil
tuna)
dripping  Rapeseed oil
and lard  Nuts and
seeds
 Full-fat milk
 Carbohydrates
Simple Complex (slow release)
 Table sugar  bread
 Sweets/sugary  Pasta
drinks  Potatoes
 Honey  Cereals
 Fruits (bananas)  rice
 Onions
 Carrots
 Peas
 Vitamins

 These are natural substances found

in foods and are used to perform
different functions in the body.
 They are either water-soluble or
fat-soluble
 Water soluble vitamins B and C are
lost when food is cooked in water
 Fat-soluble vitamins
Vitamin A (+B-Carotene)  Antioxidants that react
 with potential carcinogens
For healthy eyes, esp
to form harmless
night vision reactions
 Healthy skin and mucous  Blocks formation of
membranes (lining of cancer-causing proteins
nose, throat) and isolates them
 Helps fight infection  A good level helps to
 Excess is toxic as it is produce white blood cells
stored in the liver and (immune system)
cannot be disposed via  Zinc and protein are
urine needed to absorb it
 Vitamin A
(+ B-Carotene)
Best eaten raw as
processing, cooking and
sun-drying will oxidize
Vitamin A.
Alcohol, iron, mineral oil
and cortisone all reduce
vitamin A absorption
Deficiencies cause a
higher risk to microbial
infections, eye disorders,
weight loss, loss of
appetite and sterility
 Sources are found in the
form of yellow-orange
vegetables and root
vegetables. Green plants
which contain chlorophyll
are rich in B-carotene
 Spirulina algae
 Carrot root
 Cabbage herb
 Barley grass
 Peppermint leaf
 Senna leaf
 Parsley herb
 Horseradish root
 Fat-soluble vitamins
Vitamin D Sources are found in:
 Helps the body to absorb
Calcium  Oily fish
 Egg yolk
 Butter and margarine
 Helps body to form
 Sunlight
healthy bones and teeth

 Helps to maintain a
healthy nervous system
 Fat-soluble vitamins
Vitamin E Sources are found in:
 Keeps cell walls healthy
 Vegetable oils
 Lettuce
 Is an antioxidant vitamin
 Grasses
preventing harmful
 Nuts and seeds
substances from
entering and causing  Green leafy vegetables
damage
 Fat-soluble vitamins
Vitamin K Sources are found in green
leafy vegetables such as:

 Helps the blood to clot

 spinach
after injury, stopping us
 broccoli
from losing too much
 Vegetable oils
blood and helping
 Cereals
wounds heal
 “cheese”
 “Bacteria in our
intestines make this
vitamin”
 Water-soluble vitamins
Vitamin B complex Sources are found in:
There are several B vitamins
which have slightly  cereals
different functions.  nuts
 Needed to release  seeds
energy from proteins,  pulses
fats and carbohydrates  Eggs
 Needed for growth  Yeast and yeast extracts
 Needed for nerves to such as Marmite
work properly
 Sources are found in the following:
Vitamin B-complex
Riboflavin  Spirulina algae
Mostly found concentrated
 Peppermint algae
in plant sources with beans
and green vegetables.  Senna leaf
Besides an energy producer,  Barley grass
it is very important in the
manufacture of red blood  Asparagus herb
cells and corticosteroids.
 Broccoli herb
It is water-soluble therefore
can be lost while cooking  Horseradish root
Must be ingested daily  Cabbage herb
Those susceptible to risk of
deficiency are:  Parsley herb
Dieters  Echinacea root
Those who consume
unfortified refined grains
 Cauliflower herb
No dairy products  Blue Cohosh root
Sulfa drugs
Oral contraceptives
 Capsicum fruit
Vigorous exercise

Vitamin B-complex
Thiamine (B1)
Needed in carbohydrate
metabolism (respiration)
and therefore is essential in
normal function of the body
organs and tissues
Thiamine deficiency
affects tissues that utilizes
large qualities of
carbohydrates like the nerve
tissues and the heart muscle
Thiamine is present in
nearly all foods but most
concentrated in grain germs
and brans
Junk-food junkies, dieters
and alcohol drinkers are at
great risk of deficiency
 Polished rice allows for deficiency
especially if it is the main single grain
source in diet. It is better to eat Brown
rice. (Beri Beri disease)
Sources are found in the following:
 Spirulina algae
 Asparagus herb
 Fenugreek seed
 Barley grass
 Cauliflower herb
 Peppermint leaf
 Wheat germ flour
 Senna leaf
 Burdock root
 Cabbage herb
 Blue Cohosh root
 Sage leaf

Niacin
Plays a key role in energy
metabolism through
facilitating glucose and fat
metabolism
Deficiency can cause
Pellagra with symptoms that
include:
Dermatitis
Diahrroea
Anxiety
Depression
Irritability
Large quantities can
reduce serum cholesterol
levels and prolong blood
clotting time (risk factors
that contribute to
atherosclerosis)
 Its effect on the nervous system
results in the use of treating
schizophrenia
 Deficiencies mostly occur in
populations dependant primarily on
processed corn or milled rice
Sources of niacin include:
 Red raspberry leaf
 Ginkgo leaf
 Asparagus herb
 Spirulina algae
 Cabbage herb
 Chamomile flower
 Black Cohosh root
 Peppermint leaf
 Barley grass
 Water-soluble vitamins
Vitamin C  Supplements prevent
scurvy, common cold,
 Helps the body to intraoccular pressure in
absorb iron glaucoma, inflammation
of periodontal disease,
 Used to produce
intolerance to heat and
collagen, the connective
help relieve chest
tissue that binds body
tightness in asthmatics
cells together
 Largest concentration is
 An antioxidant- helps
found in the adrenal
prevent damage in the
gland where it is an
body from polluting
ingredient of adrenaline
chemicals
(essential for body’s
reaction to stress)
 Water-soluble vitamins
Vitamin C  Naturally reduces the effects
of pollution, antibiotics,
 Reduces serum cholesterol
steroids, oral contraceptives
and triglyceride levels which
and smoking cigarettes
are risk factors in heart
disease and atherosclerosis
 Essential for the Sources include:
metabolism of folic acid  Raw fruits (especially
and iron absorption citrus fruits,
 In wound healing, it is blackcurrants)
essential to replace and  Raw vegetables- green
strengthen the connective
tissues of the body
peppers, green leafy
(cartilage, bone and blood vegetables
capillaries)
 Water-soluble vitamins
Very High sources High source

 Broccoli herb  Oranges fruit

 Horseradish root  Asparagas herb
 Cauliflower herb  Red raspberry leaf
 Rose hips  Barley grass
 Aloe vera juice  Red clover tops
 Lemon fruit  Onion bulb
 Senna leaf  Pumpkin seed
 Papaya fruit
 Cabbage herb
 Minerals
• Calcium • Boron
• Phosphorus • Cobalt
• Potassium • Chromium
• Sulphur • Fluorine
• Magnesium • Iodine
• Boron • Selenium
• Copper • Silicon
• Manganese • Tin
• Iron • Vanadium
• Zinc • Molybdenum
 Phosphorus
• One of the major non- • Adequate Calcium and
metals found in the body! vitamin D with
• Combines with calcium to phosphates help to
make healthy teeth and maintain adequate stores
bones of phosphorus in the body
• B-vitamins are only • Over consumption of red
effective when meats and carbonated
Phosphorus is present drinks causes calcium to
• Combined with oxygen is be excreted in urine thus
necessary for the leading to long term
production of energy calcium deficiency and
osteoporosis
 Phosphorus
• Herbs especially seeds  Peppermint leaf
and flowers contain large  Cranberry
quantities of phosphorus  Asparagus herb
 Broccoli herb
The best sources of  Horseradish root
phosphorus include:
 Milk thistle seed
 Cabbage herb
 Siberian ginseng root
 Blue Cohosh root
 Cauliflower herb
 Bilberry
 Ginkgo leaf
 Pumpkin seed
 Fennel seed
 Dog grass
 Barley grass
 Soybean
 Calcium
 Helps to regulate blood  Combines with
pressure phosphorus to form
 Needed for the healthy bones and teeth
absorption of vitamin B-  Can reduce ageing onset
of osteoporosis if
12
consumed in a balanced
 Helps blood to clot after healthy diet
injury  Body can absorb it when
 Needed for nerves and Vitamin D is present
muscles to work properly
including the heart
  Eating saturated fat (bad
Calcium cholesterol e.g. found in dairy)
combines with calcium to form
Women are more prone atherosclerotic plaque
to osteoporosis than men
 Sources are found in
because of decalcification
(of bone tissue) caused as cereals, nuts, seeds and
a result of pregnancy, pulses and green leafy
lactation and hormonal vegetables such as spinach
changes during  Valerian root
menopause
 Kelp plant
Eating salt (sodium
 Cabbage herb
chloride) reduces calcium
absorption by causing the  Nettle leaf
kidneys to excrete  Senna leaf
calcium and phosphorus  Plaintain herb
raising blood pressure.  Irish Moss herb
This can also reduce bone  Thyme herb
mass
 “A merry heart doeth good
like a medicine: but a broken
spirit drieth the bones.”

~ Proverbs 17:22
 Potassium
 Regulates water levels in
the body
“Apparently, the human
 Needed for the
transmission of nerve digestive tract is
impulses and muscle accustomed to foods
movement rich in potassium like
 Raw foods are the best fruits, vegetables and
sources of potassium grains.”
since processing and
cooking leaches it from
them ~Nutritional Herbology p24
 Potassium
 Vegetarians consume
large quantities of
Potassium and therefore
 Deficiencies can occur as
have a low incidence of
hypertension when a result of:
compared to sodium
 Diahrroea
 Climatic changes
 Quick weight loss can
 Long-term use of
result in electrolyte
diuretics
imbalance. High protein
and low calorie intake can
attribute to sudden heart
attacks
Best sources of
potassium include:
 Celery herb
 Cabbage herb
 Parsley herb  Lemon grass
 Broccoli herb  Peppermint herb
 Asparagus herb  Carrot root
 Cauliflower herb
 Horseradish root
 Barley grass
 Sage leaves
 Sodium
 Controls the amount of
water in the body by its
concentration inside or
outside the cell
 Needed to control nerves
and muscles
 1/3 of sodium stores is
found in the bones where
it acts as a reserve supply
 High sodium diets
eventually lead to low
calcium levels,
hypertension and
osteoporosis
 High osmotic pressure
can lead to premature cell
death
 All land plants are poor
sources of sodium
 Bananas are not only
good source of potassium
but have very low sodium
content!
 Sodium
Best sources for sodium
include:
 Irish Moss herb
 Carrot root
 Kelp herb
 Chamomile flower
 Rose hips
 Safflowers
 Grapefruit
 Barley grass
 Celery herb
 Peppermint leaf
 Licorice root
 Wild yam root
 Parsley herb
 Cabbage herb
 Chromium
 Essential for the body’s GTF
 The ingestion of refined
(glucose tolerance factor)
which is necessary for the sugars (which have no
production and utilization of chromium value) depletes
insulin chromium levels in the
 The smallest fraction of body.
deficiency raises the blood  Although there isn’t a
sugar level and consequently RDA established, a daily
the amount of insulin intake is highly
required to metabolize it.
recommended.
 Glucose intolerance is also a
risk factor in atherosclerosis
affecting the cholesterol that
protects the heart.
 Chromium
Herbs and spices appear to  Lemon grass
be the best sources of
 Horseradish root
Chromium:
 Juniper berry
  Safflower
Hibiscus flower
  Ginko leaf
Spirulina algae
  Catnip herb
Oatstraw herb
 Nettle leaf
 Red clover flower
 Barley grass
 Cobalt
 A component of vitamin High to Very High sources of
B-12 which is not found cobalt are found:
in the tissues of plants.  Capsicum fruit
 Echinacea root
 Cobalt that is present in  Wild yam root
plants are unrelated to  Devils claw root
vitamin B-12 and is
 Pumpkin seed
poorly absorbed by the
digestive tract hence-why  Sarsparilla root
strict vegetarians often  Papaya fruit
need vitamin B-12  Nettle leaf
supplements.
 Copper
 Critical in the absorption  Deficiency results in:
and transportation of iron
and the formation of
haemoglobin.
 Fibre, fructose and
Vitamin C oxidise copper
thus making it non-
absorbent
 Calcium supplements
increase copper stores in
the liver
 Presence of iron increases
copper absorption
 Anaemia
 Various bone diseases
 Improperly cross-linked
collagen and elastin
 Impaired glucose
tolerance and elevated
serum cholesterol
(potential risks in
atherosclerosis and heart
disease)
 Best sources of copper...
 Scullcap herb
 Sage leaf
 White oak bark
 Horsetail herb
 Yucca root
 Brewer’s yeast
 Pumpkin seed
 Gotu kola herb
 Iron
 Constituent of  Ferritin found in the
haemoglobin helping the intestinal mucosa helps
transport of oxygen to regulate iron absorption
cells and carbon dioxide where women excrete
to the lungs more iron than men daily.
 In myoglobin, it carries  Efficiency is only 10%
oxygen necessary for because of the alkaline
muscle contraction environment of the
 Important for protein intestines
synthesis  Acidic environments like
 75% is found in red blood in the stomach make iron
cells, stored in bone readily soluble for
marrow, the intestinal absorption
wall, liver and spleen
 Iron
 Organic acids like Vitamin
C, citric acid, fructose
(found in honey) and amino
acids help the absorption of
iron
 Tannic acids (tea, coffee
lowers 50%), fibre,
phospates (egg yolks,
dairy, carbonated drinks,
alcohol, aspirin) reduce iron
absorption
 High intakes of calcium,
magnesium, zinc, copper,
manganese also reduces
absorption
 The efficiency of taking
multivitamin supplements
is questionable because
of the other reactive
minerals that affect
absorption
 “Upto 23% of heme iron is
readily absorbed from red
blood cells of poultry, fish
meat and other seafood”-
Vegetarians don’t receive
this therefore should
increase vitamin C intake
to compensate this
 Iron
 Deficiencies include: Sources of iron are found:

 Lower circulation of  Blue Cohosh root

oxygen resulting in  Kelp herb
tiredness, dizziness  Burdock root
(while standing), fatigue
 Thyme herb
 Depression
 Celery seed
 Sleeplessness
 Milk thistle seed
 Lower ability to stay
 Red raspberry leaf
warm
 Dandelion root
 Zinc
 Important for healthy skin  Deficiency causes the
and nails onset of certain cancers,
 “proper” wound healing therefore zinc is often
 Successful pregnancies- popular in cancer
deficiency impairs the prevention formulas
development of the foetal
immune system  Sense of taste
 Male virility
 Restorer of sexual potency,
especially in men
 Sources of Zinc
 Bilberry  Chickweed herb
 Mistletoe herb  Echinacea root
 Buchu leaf  Nettle leaf
 Pumpkin seed  Irish moss herb
 Capsicum fruit  Siberian ginseng
 Sage leaf root
 Wild yam root
 Spirulina algae
 Magnesium
 A very important mineral!
 Found in bones, all cells
especially the smooth
muscle artery cells.
 Important for synthesis of
RNA, DNA and proteins
 Helps the body in
absorbing and breaking
down other minerals and
vitamins (B-6, C and E)
 Over 300 enzymes require
the presence of Mg
including the reaction that
makes teeth and bones
 Helps to regulate
potassium and sodium
levels in the body which
affects blood pressure
 The brain stores twice as
much Mg as other body
tissues allowing blood to
keep flowing in the event
of a drop of reserves
 Magnesium
 Deficiency plays a key role
in all the diseases and  Heart attacks
conditions that are  thrombosis
regulated by the  Kidney stone formation
constriction of the heart  Uncontrollable muscle
and circulatory system tics
 Congestive heart failure  Premenstrual syndrome
 Angina pain symptoms such as
 Strokes nervousness and sweet
 Hypertension cravings
 High LDL cholesterol levels
 Epilepsy
 Migraine headaches
 Magnesium
Chronic Mg deficiency can  If a person does not
be a result of the acclimatize to hot weather
following: conditions, Mg stores can
 Long term use of deplete via perspiration
diuretics  Blood Type A lose more
 Digitalis Mg under stress than
 Antibiotics Type B individuals
 Chemotherapy  Calcium and Vitamin D
 Alchohol help increase Magnesium
 Excessive fats or protein but in balanced
intake moderation!
 Magnesium
 Sodium, saturated fat,
excess protein and fibre
reduce Mg absorption
 Calcium, potassium,
phosphorus and lactose
increase absorption
 Individuals living in areas
where “soft water” is
available have higher
incidences of
hypertension

 Individuals living in areas

where there is “hard
water” (magnesium rich)
statistically have lower
incidences of
cardiovascular disease.
Best sources of Mg are:
 Irish moss herb
 Vegetables (esp.
 Oatstraw herb
chlorophyll greens)
 Tumeric seed
 Nuts
 Licorice root
 Beans
 Kelp herb
 Legumes
 Nettle leaf
 Whole grains
 Senna leaf
 Bitter herbs
 Peppermint leaf
 Burdock root
Above average quantities of
Mg are found in:  Pumpkin seed
 Licorice  Siberian ginseng root
 Senna
 Burdock
 chickweed
 Manganese
 Required by the body to
produce healthy connective
tissues like bone matrix
and cartilage
 Present in all plant tissues
but especially in the leaves
and seeds
 Important factor in energy
metabolism
 Many soils are depleted of
this mineral and synthetic
fertilisers don’t contain it
 Similarly to iron, poor
absorption is found in the
intestines because of the
alkaline environment
Sources include:
 Red raspberry leaf (twice
as high!)
 Grapevine herb
 Ginger root
 Blue Cohosh root
 Hibiscus flower
 Milk thistle
 Silicon
Sources of this mineral is
 Only a minute amount of found:
silicon is found dissolved  Horsetail herb
in the living tissues of  Echinacea root
plants and animals. Its  Ginger root
purpose in the body is
 Burdock root
within the skeletal system
where it gives strength to  Thyme herb
the bones  Tumeric seed
 Licorice
 Chickweed
 Lemon grass
 Selenium
 Acts as the body’s  A correlation between low
antioxidant preventing the selenium levels and high
conversion of hazardous rates of cardiovascular
free radicals into disease
carcinogens. This happens
within the cell where it  Performs the same as
protects the DNA structure Vitamin E. Deficiencies of:
from damage therefore it’s irritability, fatigue, nail,
a cancer preventative hair and teeth damage
 Chemically behaves like can be supplemented by
Sulphur in certain amino Vitamin E or selenium
acids (concentration
dependant on soil content)
  Best sources are found in
Selenium fish and grains (especially
Highly concentrated in grains grown in selenium
the pancreas, pituitary rich soils- NW plains of US)
gland and liver.
Supplementation can
 Hibiscus flower
boost antibody
production thus  Catnip herb
strengthening the  Dog grass
immune system  Milk thistle
It is a toxic mineral.  Lemon grass
High doses can result in  Blue Cohosh root
sterility and convulsions.  Black Cohosh root
Fruits and vegetables  Pumpkin seed
are poor sources of
 Sarsaparilla root
selenium (because of soil
content).
 Fluorine
• Usually found as a Natural sources of fluoride
compound such as include:
sodium fluoride.  Raisins
• Added to water supplies  Table wine (fermented
or toothpaste in order to grape juice)
reduce tooth decay  Tap water
• Fluorine presence  Baked potatoes
strengthen tooth enamel
 Carrots
 Iodine
• Your thyroid gland needs Natural sources of iodine
iodine to produce its include:
hormones  Seaweed (Kombu kelp,
• Deficiencies can lead to wakame)
hypothyroidism  Cod, Tuna
(inflammation) which  Iodized salt (1/2 teaspoon
results in fatigue, muscle per day)
fatigue/weakness and
 *Eggs
weight gain.
 Prunes (dried plums)
 Lima beans
 Fibre
 Fibre is essential for the Insoluble food sources
healthy function of the include:
digestive system
preventing constipation  Pulses
and lowering blood  Whole wheat flour
cholesterol  Wholegrain bread
 A high fibre diet reduces
 Wholegrain pasta
the risk of bowel cancer
 Wholegrain cereals
 Insoluble fibre creates soft
 Oats
bulky stools that can pass
through bowels easily  Brown rice
 Soluble fibre helps to lower
blood cholesterol and
controls blood sugar
 Fibre
Soluble food sources
include:

 apples
 peas
 Green beans
 pears
 strawberries
 Oats
 Barley
Summary
 “In the midst of the street of it, and on
either side of the river, was there the tree
of life, which bare twelve manner of fruits,
and yielded her fruit every month: and the
leaves of the tree were for the healing of
the nations.”
 “Blessed are they that do his
commandments, that they may have right
to the tree of life, and may enter in through
the gates into the city.”

~Revelation 22 verses 2, 14