Garden For Nutrition Index

Nutrition Overview - Food Intolerance and the Alternatives

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Introduction  


Greens  


Calcium/Magnesium  


Meat  


Grain  


Legume  


Phytates & Enzyme Inhibitors  


Inflammation  


Allergies  


Human Microbiome


Restrictive Diet


Oligosaccharides  


Fasting  


Conclusions  





REFERENCES:


Nutrition Links  


Diet History  


Steam Sauna  


Herbs  


Pentosans  


Fructose and Gout  


Inulin  


Anthocyanidins  


Glutathione  


Endocannabinoids


Heat Sensitive 


Health Affects  


Organic Yields  


Protein Per Acre  


Calories Per Acre  


Reading Material


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Introduction

When people are young and healthy, almost any reasonable diet will do. But, as people begin to age (> 40), the body can lose its ability to process certain foods. The foods presented in this gardening study are the easiest for the body to process without having to spend much effort trying to compensate. They also are the most nutrient rich. Fermentation may be one of the best ways to compensate as one gets older. Let the bacteria and fungus do the work for you. See the recipe section

Epigenetics - diet affects genetics
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Greens

Garden greens receive much focus in this garden study, mainly because they are high in both calcium and magnesium. Magnesium is critical, because it draws the calcium into the bones. Without magnesium, calcium can accumulate in the soft tissues in the form of kidney and gall stones.

Greens are some of the best sources of calcium and magnesium, for those who experience dairy intolerance and are looking for alternative calcium / magnesium sources. The best greens are collards, turnips, kale, okra, and chicory as described in Self Sufficient Garden Crops. They also provide a very good source of raw living food which is high in B complex. This includes folates(B9), which have been associated with proper fetal development, boosting the immune system, and preventing carpal tunnel syndrome.

They are also a rich source of vitamin K which strengthens the digestive system, prevents and heals stomach ulcers, and is essential for the body to be able to manufacture osteocalcin, a substance used to make strong bones.

Lambsquarters, purslane, spinach, beet greens, chard, rhubarb, parsley, sorrel, endive, amaranth, cactus, coffee, tea, and chocolate are all high in potentially toxic oxalates which can bind calcium and exacerbate osteoporosis. Boiling and draining may be the best way to remove the oxalates in these foods.




Eat That Weed - oxalate levels


PubMed - boiling reduced oxalates by 30-87%


Scientific Research - boiling reduced oxalates from 30-65%


Journal of Agriculture and Food Chemistry - boiling reduced oxalates by 30-87%


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Calcium/Magnesium

Dairy products are a great source of calcium, but low in magnesium. Unfortunately, the vast majority of the world population is not genetically adapted to consume the proteins and sugars in dairy products except when newborn. And even those who are well adapted can see enzyme levels necessary for dairy product digestion begin to drop as they age. Fermentation can help, but eventually over time, even fermentation may not be enough.




WIKI - Genetic Dairy Intolerance


US Library - Genetic Dairy Intolerance


Even goat's milk has problematic proteins. Dairy is one of the primary sources of riboflavin (B2) and calcium for modern humans, so if you cannot tolerate dairy, be sure to find other sources. Greens, desi chickpeas, and white beans are very good alternative calcium sources. The small semi-soft bones of small animals are also an excellent source of calcium / magnesium; e.g. chicken, pheasant, quail, rabbit, guinea pig, fish, dove, pigeon, etc. Bones are a regular part of the diet for many cultures throughout the world. Red meat is also a very good source of B2. But, if there are inadequate sources of calcium/magnesium available, a supplement may be advisable:




Albion metabolism


Calcium supplement comparison


Dr. Mercola - food first, transmutation


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Meat

Meat consumption may need to be reduced if there are symptoms of gout. Eggs are recommended above all other meat sources, since they have no purines. If you are susceptible to gout and must reduce meat intake, be sure to increase consumption of foods high in B12, B6, B2, and biotin such as eggs and greens. Complete elimination of purine foods may not be possible. Drink plenty of water instead.




Cornell - feed more with forage fed animals


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Grain

Grains should never be eatin until they have been fermented, since they are high in enzyme inhibitors, phytates, gluten, or toxins which cannot be easily digested. Gluten is a very difficult protein to digest completely and can cause many health problems. Gluten is so chemically strong that it is used as an herbicide. Quinoa is very high in saponins so it must be fermented and then cooked and drained several times before consumption. Amaranth is very high in oxalates so it must be fermented and then cooked and drained several times. Grains like flax and chia are not recommended for human consumption. They are hard to digest and our bodies do not convert the omega-3 into DHA very efficiently. They are better fed to ducks and chickens which are more efficient at producing DHA in their eggs.




Toxipedia - grain protein profiles


Grain nutrient comparison


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Legume

Legumes should always be fermented before consumption because they contain high levels of phytates and enzyme inhibitors; both are anti-nutrients. Fermentation will also remove the oligosaccharides, which are difficult to digest and can cause flatulance.




Fermentation Techniques


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Phytates & Enzyme Inhibitors

Phytates in grains, nuts, and seeds will lock up minerals. Fermenting these is perhaps the best way to reduce phytates.




Iowa State - phytate and phytase levels


Aspergillus niger - fungal phytase is the most effective


Another emphasis is placed on soaking and low heat cooking of grains and legumes. Depending on the variety, this can greatly reduce enzyme inhibitors which are anti-nutrients. Rice, peas, peanut, lentils, and desi chickpeas are the grains and legumes which are the easiest to remove these anti-nutrients from. But some people are too sensitive even for dried peas, lentils, peanuts, or chickpeas. Only the most sensitive cannot tolerate green peas.



Cambridge - inhibitor and phytate levels


Many food intolerances can be overcome with fermentation.




National Center for Biotechnology Information - Detoxify gluten with fermentation


Fermentation Techniques


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Inflammation

Tomato, tomatillo, pepper, potato, and eggplant were excluded because they are high in potentially harmful alkaloids (Solanine, solanidine, etc.) which can aggravate arthritis.




Health Knot - toxins


Dr. Josh Axe - arthritis


Natural News - nightshade


Nightshade Family


Almost any compound from foods which the body cannot fully digest can be deposited into the joints or soft tissues. They can be a major contributing factor to arthritis and auto-immune diseases. The body can attempt to excrete them through the skin and increase the risk for acne, rosacea, psoriasis, etc.




List of Phytochemicals


List of anti-inflammatory foods


Intestinal Permiability and Inflammation


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Allergies

Introducing high risk allergenic foods during pregnancy, colostrum breast feeding, and early diet may be the best way to prevent allergies in children.




Todays Dietition


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Human Microbiome

Some nutrients can only be released by gut fermentation, such as GABA. High glutamic acid foods are required; beef, peanut, sunflower, peas, brassica, etc.




Boston MOS - gut bacteria affects the health of the brain, immune system, and weight control


Journal of Lipid Research - short chain fatty acids generated in the gut


Journal of Nutrition - starch produces the most butyrate


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Restrictive Diet

Since one of the most effective means of preventing disease symptoms is a restrictive diet, as demonstrated in The Alternative Medicine Ratings Guide by Steven Bratman M.D., a restrictive diet can be utilized to prevent many symptoms. The crops recommended can be used to fashion a restrictive detoxification diet with a reasonable portion being living raw food. But you should seek the assistance of a local nutritionist to help you fashion a plan unique to your individual needs. A nutritionist can help you determine which foods you are sensitive to, if any. And, obtaining adequate nutrients on a restricted diet can be very demanding.

Many foods that cause imflammation can still be eaten as long as they are fermented.




Fermentation Techniques


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Oligosaccharides

Oligosaccharides and other long chain sugars are very difficult for the elderly to digest. They are found in most fruits and vegetables in varying degrees. If these sugars become a problem, try eating only the peeling or rind. Most of the nutrients are in the peeling anyway. In fruits, low levels are found in heirloom persimmon, cranberry, black currant, elderberry, aronia, etc. Moderate levels are found in heirloom apple, sour cherry, grapes, apricot, etc. In vegetables, low levels are found in carrots, green beans, soft okra pericarp, etc. Moderate levels are found in soft brassica ( Lacinato, collards, brocolli flower tips), beets, green peas, fermented lentils, etc. Actually, many of the wild fruits are lowest in these difficult to digest sugars, because the domesticated varieties are over selected for ever greater amounts of sugar. As fruits are selected for greater sugar production, it often means that less energy is devoted to antioxidant production. In general, eat low glycemic index fruits and never eat fruit with other foods.




TandF Online - List of sugars in fruits / vegetables


Wikipedia - Jerusalem Artichoke, onion, garlic, asparagus, chicory


Health Hype - prunes, sweet cherry, apricot, berries, orange


If you need to avoid fruits, get your antioxidants from the other sources.




International Agency Research of Cancer - non-fruit sources of antioxidants


Learning Resources - non-fruit sources of antioxidants


Wikipedia - non-fruit sources of antioxidants


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Fasting

Short intermittent fasting is very healthy for the brain. Follow fasting with probiotics and raw / fermented foods to recolonize the digestive system.




24 hours for growth hormone, 12  hours liver cleans


Psychology Today - ketones during sleep


Johns Hopkins University - ketones


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Conclusions

Important points to remember: Purdue university studies have shown that organic foods have much higher levels of minerals and vitamins, so it is important to eat organic whenever possible. And calorie reduction and short intermittent fasting are the most effective methods for increasing longevity. Fermentation may also useful.




Longevity diets


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REFERENCES:
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Nutrition Links

WHFoods.ORG

Excellent nutritional explanations.

Nutritional Data

Nutritional Data search tool.

Wake Forest Baptist

Oxalate levels.

Christina Santini - nutrient color code

Antioxidants are not always linked directly to color.

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Diet History

Our oldest ancestors got most of their calcium/magnesium from small mammal bones.

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CARTA - diets and microbes

Microbes respond to diet.

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CARTA - Neanderthal diet


Archeological record of Neanderthal diet history.

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CARTA - archaic diets


Archaic diets.

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CARTA - Hunter gatherer diet


Hunter gatherer diet.

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Montignac - History of Man's Eating Habits
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Western Diet


Dr. Loren Cordain - evolution of diet

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Diet for Healthy Aging


Food as Medicine


Videos about the dangers of eating too many animal products. But, there are also risks associated with becoming a vegetarian. A low level of animal products is ideal.

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Steam Sauna




Saunas reduce risk of Alzheimer's


History of saunas


Ancient Irish sauna


South American saunas


DIY Sauna construction


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Herbs

Some herbs and medicinal plants were excluded because many of them are high in potentially harmful lectins, enzyme inhibitors, protein binders, etc. Many of these compounds are natural insecticides and have powerful side-effects. Some exceptions are garlic, parsley, wild celery, fennel, mint, mushrooms, etc. Other herbs may be useful as medicine for short periods of time. The goal should be to get off them as soon as possible.

HerbSafety.html
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Pentosans

Pentosans inhibit carbohydrate digestion which supresses growth.




Fermentation with Bacillus subtillis reduces pentosans


Rice and oats are lowest in pentosans which reduce growth


Bacillus subtilis reduces pentosans depending on time and PH


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Fructose and Gout

Fructose increases the risk of gout. As a person ages, this is yet another reason to eat fruit peeling and to grow the old heirloom fruits that have not been over selected for sweetness.




Dr. Georgia Ede - fructose raises gout  risk.


Fructose metabolism


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Inulin

Inulin is a very difficult to digest polysaccharide. Foods with high amounts: Jerusalem Artichokes, garlic, onions, chicory, burdock, dandelion, etc. Fermentation will reduce inulin. Plants with high amounts will often convert the inulin to fructose during freezing weather to use as an antifreeze.




Wikipedia - inulin


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Anthocyanidins

Anthocyanidins are powerful sugar-free antioxidants with a purple / blue color.




USDA - asparagus, beets, legumes, brassica, roots, corn, onion, squash


Oregon State - precise listing of exact compounds


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Glutathione

Glutathione is the master antioxidant. Below is a list of foods needed for the body to manufacture it, such as high sulphur foods ( brassica, onions, garlic), cystine ( oats, sunflower, peanut, sesame, almond, soy, meat), selenium ( barley, rice, sunflower), ALA ( organ meat, brassica, carrots, beets, peas, yams ), etc.




Glutathione precursors


Oregon State - alpha lipoic acid


Livestrong - alpha lipoic acid


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Endocannabinoids

The human body will produce it's own cannabinoids. These compounds are used to regulate the nervous and digestive system. Brassica, capers, carrots, red ginseng, echinacea, hops, Maca root, cannabis, etc. are alternate sources of these cannabinoids or will help to preserve them.



Plant Sources of Cannabinoids


Phytocannabinoids


Compounds that help preserve endocannabinoids


Sources of compounds that preserve endocannabinoids


Endocannabinoid Deficiency Syndrome


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Heat Sensitive

Although cooking is a great way to unlock nutrients, since some nutrients are heat sensitive, low heat is best. And foods should also be eaten immediately after preparation before nutrients decay. Some nutrients which are heat sensitive are Thiamine (B1), Pantothenic Acid (B5), Vitamin C, Folate (B9), Vitamin B-6, etc. It is important to eat at least a few foods which are rich in these nutrients either raw or very slightly cooked. Raw foods high in these nutrients are sunflower, turnip greens, green peas, fruits, nuts, etc. A certain amount of the diet should always be living raw foods that are ultra fresh.




Beyond Veg - nutrients sensitive to heat


FAO - nutrients sensitive to heat


Nutritional Data - maximum loss


DSM - relative stability


Glutathione destroyed by heat.


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Health Affects

Uchee Pines: Psoriasis Wheat Dairy Connection

Uchee Pines is dedicated to helping those suffering from the lifestyle illnesses of today that are killing millions of people in the western world every year.

Alpha Nutrition Online: Peptide Intolerance Reference

At Alpha Nutrition Online, we are dedicated to helping people find solutions for health problems. We emphasize self-help and apply the best information available from basic science and medical studies.

Kelly Brogan MD - foods that sabotage the brain

Milk and dairy have a known history of potential problems.

National Institutes of Health

Fermented foods can improve mental health.

Schizophrenia.com: Schizophrenia Wheat Connection

A non-profit community providing in-depth information, support and education related to schizophrenia, a disorder of the brain.

www.BeyondVeg.com

Reports from veterans of vegetarian and raw-food diets, veganism, fruitarians, and instinctive eating, plus new science from paleolithic diet research and clinical nutrition.

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Organic Yields

United Nations

Organic is more productive than conventional over time. It takes time to build up organic matter, the microbial community, and beneficial insects.

Rodale - longest running organic vs. conventional comparison

Organic has higher yields, is more profitable, uses less fuel, and emits fewer greenhouse gases.

University of Michigan - organic can feed the world

Organic has higher yields.

Organic Federation of Australia

Review of research. Top 25% of organic farmers produce above conventional levels. Organic farming does require more knowledge and training.

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Protein Per Acre

Forage fed meat feeds more people

Cutting grain fed meats actually feeds more people than a vegetarian diet.

Wikipedia

Hemp is a ridiculously underused food crop.

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Calories Per Acre

Calories per acre have changed since the green revolution and the use of fertilizers. Accurate data for organic agriculture is difficult to obtain.

Gardens of Eden - fruits

Some fruits also have high yield per acre.

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Reading Material

Dr. Elson Haas - The Detox Diet
Nutrition Almanac by Lavon J. Dunne





Eat Your Colors by Marcia Zimmerman





Nutrition and Mental Illness by Dr. Carl C. Pfeiffer





Light Medicine of the Future by Dr. Jacob Liberman





7-Day Detox Miracle by Peter Bennet N.D., Sara Faye, 


    and Stephen Barrie N.D.





Beyond Antibiotics 


    BY Michael Schmidt, Lendon Smith, Keith Sehnert





Fats That Heal, Fats That Kill by Udo Erasmus





Fasting and Eating for Health by Joel Fuhrman




Elson M. Haas M.D. - Staying Healthy With Nutrition


Gout Remedies




Disclaimer:


This web site is not intended nor should it be taken as medical advice or treatment.


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