Miscellaneous ReferenceAmino Acids What do they do? Sources Meat, fish, poultry, eggs, dairy products and beans. RDA None Cholesterol What does it do? Makes cell membranes, hormones. Low-density lipoprotein (LDL) is often called "bad" cholesterol because too much in your blood can cause heart disease. High-density lipoprotein (HDL) is often called "good" cholesterol because it helps remove LDL . Sources Meat, poultry, fish, dairy products, and eggs. DRI or RDA None. Essential Fatty Acids (Omega-3 and Omega-6) What do they do? Make cell membranes, hormones, and prostaglandins.(Flaxseed oil is a great source of omega-3s, but not for cooking because heat destroys them) Sources Vegetable oils such as canola, flaxseed, walnut, corn, soybean, and safflower oils, fish, and fish oil supplements. DRI or RDA None. Fiber What does it do? Lowers cholesterol and blood sugar levels, helps move waste through the intestines. Diets rich in plant fiber are related to a reduction of heart disease, colon cancer and diabetes. (If you're increasing your fiber intake, do it slowly to avoid stomach upset. Also, drink lots of water). Sources Fruits, vegetables and whole-grains. DRI or RDA At least 4-5 servings of fruit and veggies a day. Glucose What does it do? A simple sugar that is a major source of energy in the body. Sources All carbohydrates are broken down into simple sugars and transported as glucose in the bloodstream. Carbohydrates are found in fruits, vegetables and grain and dairy products. DRI or RDA None. Glycogen What does it do? As the storage form of glucose, it's used by the body for energy when needed. It's stored in the liver and muscle. Sources Carbohydrates. Natural sugars (fruit, vegetables, milk) and complex carbohydrates (grains, cereals, pasta) are the best choices. DRI or RDA None.
What does it do? A carotenoid—a class of phytochemicals that gives fruit and vegetables their bright colors. This powerful antioxidant helps convert beta carotene into vitamin A. Sources Tomatoes, carrots, sweet potatoes, leafy greens, apricots, papayas and watermelons. DRI None. Monounsaturated fats What do they do? A nutrient that provides dietary energy without raising cholesterol levels. Sources Olive oil, canola oil, and peanut oil. DRI or RDA None. Omega-3 Fatty Acids What do they do? Help protect the heart, help prevent stroke, lower cholesterol levels and alleviate arthritis. Sources Cold-water fatty fish like salmon and mackerel; vegetable oils, wheat germ, flax seeds, soybeans, tofu, leafy greens and walnuts. DRI or RDA None. Phytonutrients/Phytochemicals (eg, flavanoids and carotenoids) What do they do? Reducing risks of diseases of aging such as Alzheimer's, osteoporosis, cancer and heart disease. Sources Plant foods, including soy products and fruits and vegetables, cruciferous vegetables such as Brussels sprouts, cabbage, broccoli, kale, bok choy and cauliflower. DRI or RDA None. Polyunsaturated fats What do they do? A nutrient that provides dietary energy without raising cholesterol levels. Sources Corn oil, safflower seed oil, sunflower seed oil, sesame oil, soybean oil, fish oil and walnuts. DRI or RDA None.
What do they do? Powerful antioxidants that promote urinary tract health. Sources Cranberries. DRI or RDA None. Protein What does it do? Keeps the body running, made from different combinations of amino acids. Sources Meat, eggs, dairy products, beans, whole grains, and vegetables. RDA Varies according to diet and requirements. Reservatrol What does it do? Inhibits tumor formation and breaks down "bad," LDL cholesterol; lowers risk of atherosclerosis. Sources Found in grapes (particularly red) and wine, as well as peanuts, cranberries and mulberries. DRI or RDA None. Saturated fat What it does Shown to raise cholesterol, associated with a risk of heart disease. Sources Butter, lard, meat, poultry, whole-milk dairy foods, palm oil, and coconut oil. DRI or RDA None. Mineral Reference |
©2006 InnerVibrance.Com. All rights reserved.