Introduction Greens Calcium/Magnesium Meat Grains Legumes Flowers Inflammation Allergies Restrictive Diet Longevity ************************************************** ************************************************** DETAILS: Nutrition Links Human Microbiome Oligosaccharides Fasting Diet History Steam Sauna Pentosans Fructose and Gout Inulin Anthocyanidins Glutathione Endocannabinoids Heat Sensitive Health Affects Organic Yields Protein Per Acre Calories Per Acre Reading Material
***************************************************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 study are the most nutrient rich and the easiest for the body to process without having to spend much effort trying to compensate.
**************************************************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.
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.
Folates can be grown year round: asparagus in early spring; mallow, turnips, nettle, and dandelion greens in the spring; peas in the late spring; lambsquarters in early summer; okra in summer; chicory in the fall; collards in late fall; leek and kale in early winter; Siberian kale in mid- winter; and onions and beet root in late winter / early spring.
Greens are also a rich source of vitamin K which strengthens the digestive system, prevents and heals stomach ulcers, (K2) strengthens the myelin sheath of the nervous system, and is essential for the body to be able to manufacture osteocalcin, a substance used to make strong bones.
NIH - Sources of vitamin K K2 - energy production Vitamin K2 - myelin Healthline - Sources of vitamin K Healthlink - Sources of vitamin K WebMD- Sources of vitamin K Sweet potato leaf
Vitamin K can be grown year round. In the spring good sources can be mallow, spinach, turnip greens, beet greens, dandelion, peas, and asparagus. In the summer it can from okra and green beans. In the fall it can come from collards, broccoli, and chicory. In the winter it can come from kale, rape, and natto. K2 from green forage fed animals is more efficient, since animals can convert K1 to K2 more easily.
Kaempferol in Brassica also reduces the risk of cancer. Mustard, kale, turnip, collards, spinach, and brocolli are especially rich.
Sources of Kaempferol ranked Cruciferous vegetables reduce cancer risk Pubmed - raw brassica Apoptosis CEBP - apoptosis
Spinach, beet greens, chard, rhubarb, parsley, lambsquarters, purslane, sorrel, endive, amaranth, cactus, poke, etc. 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. But Amaranth has mostly insoluble oxalates, so even boiling and draining does not adequately remove oxalates.
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% Korea - Insoluble oxalates Ethiopia - Insoluble oxalates Eat that weed - oxalates Research Gate - sweet potato leaf oxalates NIH - sweet potato leaf oxalates Research Gate - removing oxalates
**************************************************Calcium / Magnesium
Dairy products are a great source of calcium, but are difficult for many people to digest.
WIKI - Genetic Dairy Intolerance US Library - Genetic Dairy Intolerance
Casein is difficult to digest no matter which form, so it is often useful to seperate the milk products into whey and casein. Whey is much easier to digest and it is still relatively rich in calcium. If you are not sensitive to yeast, then kefir fermentation can help break down some of those casein proteins and enrich the whey even more.
Kefir breaks down lactose Kefir breaks down some of the casein
Dairy products are also one of the best sources of NAD+. Especially fermented dairy in the form of kefir.
Dairy products are a great source of NAD+
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.
Dr. Mercola - food first, transmutation
But, if there are inadequate sources of calcium/magnesium available, a chelated supplement may be advisable:
Albion metabolism
Ground egg shells are NOT a good source of calcium for humans. Consumption of egg shells can cause eczema.
**************************************************Meat
Forage fed meats will feed more people than a vegan diet.
Forage fed meat feeds more people
The purines in meat can cause gout. Eggs and whey are recommended above all other animal protein sources, since they have no purines. If all other sources of inflammation are removed from the diet, purines may not be as inflammatory.
Eggs for gout diet
Burnt meat has potentially negative effects.
Burnt meat affect on the brain Burnt meat possible cancer link
**************************************************Grains
Fermenting grains can reduce high levels of enzyme inhibitors, phytates, gluten, saponin, etc. Gluten is so chemically strong that it is used as an herbicide. Rice has the lowest level of glutinous proteins, so it is preferred for the elderly.
Grain immune response Iowa State - phytate and phytase levels Cambridge - inhibitor and phytate levels
**************************************************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.
See fermentation
**************************************************Flowers
Flowers are generally a more dense source of antioxidants than fruits. Be cautious about eating the pistal, stamen, or even the base of the petals.
Marigold, arnica, lavender, daisy, calendula, cornflower, mallow (Inhibit AChE and BuChE to increase acetylcholine and prevent brain disease). Mallow, Elderberry, Honeysuckle Chives, Daisy, Chicory, Salvia pratensis, Elderberry, Dandelion, Salsify, White clover Marigold, Calendula Cosmos, Tagetes erecta, Daylily, Prunus mume, Sophora Cornflower, Blue chicory, Blue rosemary, Red pineapple sage, Rose, Red clover, Purple mint, Purple Passion flower, Purple sage, Lavender Calendula, Viola, Dianthus, Blue mink, Nasturtium, Tagetes Chrysanthemum, Tagetes erecta, Tagetes patula, Nasturtium, Rose, Cornflower, Viola, Monada Poppy, Tulip, Rose, Hibiscus, Calendula, Crocus, Viola, Dandelion, Pumpkin Dianthus, Monada Redbud, Okra, Chive, Dianthus, Pineapple sage, Dill West Coast Seeds Rose, Hollyhock, Red Clover Rose, Chamomile Hollyhock, daisy, mallow, cornflower, marigold, echinacea, calendula, chamomile **************************************************Inflammation
Tomato, tomatillo, pepper, potato, and eggplant are high in potentially harmful alkaloids (Solanine, solanidine, etc.) which can aggravate arthritis.
Health Knot - toxins Dr. Josh Axe - arthritis Natural News - nightshade
Almost any compound from foods which the body cannot fully digest can be deposited into the joints or soft tissues. This includes things like denatured proteins from over cooking; this commonly occurs during grilling, roasting, etc. Inadequately digested compounds 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, eczema, etc.
***************************************************Allergies
Introducing high risk allergenic foods during pregnancy, colostrum breast feeding, and early diet may be the best way to prevent allergies in children.
New England Journal of Medicine - peanut allergy Todays Dietition
***************************************************Restrictive Diet
A restrictive diet can be utilized to prevent many disease symptoms.
The Alternative Medicine Ratings Guide by Steven Bratman M.D.
***************************************************Longevity
Calorie reduction and short intermittent fasting are the most effective methods for increasing longevity. The keto diet works best when following the pattern of a large breakfast, medium lunch, and small early dinner followed by 12 hours of fasting. Fermentation may also be useful.
Exercise, diet, and life style for longevity Longevity diets
Epigenetics - diet affects genetics
Our health is influenced even before we are born.
Kirlian photography
Freshly harvested food is highest in energy.
*************************************************** *************************************************** *************************************************** DETAILS:***************************************************
Nutritional Data
Nutritional Data search tool.
Harvard - oxalate content
Oxalate levels.
Christina Santini - nutrient color code
Antioxidants are not always linked directly to color.
***************************************************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 Intestinal Permiability and Inflammation***************************************************
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 black currant, elderberry, aronia, etc. Moderate levels are found in heirloom apple, sour cherry, 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***************************************************
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**************************************************
Our oldest ancestors got most of their calcium/magnesium from small mammal bones.
*****CARTA - diets and microbes
Microbes respond to diet.
*****CARTA - Neanderthal diet
Archeological record of Neanderthal diet history.
*****CARTA - archaic diets
Archaic diets.
*****CARTA - Hunter gatherer diet
Hunter gatherer diet.
*****Western Diet
Dr. Loren Cordain - evolution of diet
*************************************************Saunas reduce risk of Alzheimer's History of saunas Ancient Irish sauna South American saunas DIY Sauna construction***************************************************
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****************************************************
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****************************************************
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****************************************************
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****************************************************
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****************************************************
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****************************************************
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.****************************************************
Uchee Pines: Autoimmune treatment
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.
National Institutes of Health
Fermented foods can improve mental health.
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.
*****************************************************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 can have 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.
****************************************************Forage fed meat feeds more people
Cutting grain fed meats actually feeds more people than a vegetarian diet.
Protein per acre
Hemp is a ridiculously underused food crop.
****************************************************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.
***************************************************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.Back to home Garden For Nutrition Index