Back To Grain Basics

Ancient Nutrition

Grains that have been used as food for centuries are now making a comeback in our modern diets. Grains such as amaranth, millet, teff, quinoa, and buckwheat are ancient varieties that have been virtually unchanged, as apposed to modern grains that are often selectively bread, bleached, and genetically modified.

The Benefits:

  • Contain protein
  • Have a good daily dose of fiber
  • Vitamin & mineral content often meet or exceed those of modern grains
  • Available in kernels or flours (more cooking options)
  • Gluten Free: easier on the stomach and people with health issues

Grains:

Amaranth- an Aztec grain that is a good source of folate, calcium, magnesium, iron, zinc, and phosphorus. In Traditional Chinese Medicine (TCM) pricking Amaranth (amaranth, or pigweed) is used for conditions with the patterns of excess heat in the blood. It may also help treat excess internal heat, remove dampness, blood in stools, edema, gallstones, hemorrhoids, sore throats, and even snake bites.

Millet- this grain is a staple in Africa and India. Millet is a good source of B-vitamins, phosphorus, zinc, magnesium, and iron.

Quinoa- contains all the essential amino acids and is a complete protein. Also, it is a good source for B-vitamins, Vitamin E, iron, magnesium, folate, phosphorus, and zinc.

Buckwheat- common in China it is a good source of phosphorus, iron, and magnesium. In TCM buckwheat is great for the intestines (esp. the lower jiao), helps eliminate internal heat, moves energy downwards, relieves swelling & pain, heals vaginal discharge, and helps stop diarrhea.

grain

More posts on Health:

Young athletes & back conditions

Kid Nutrition

Mediterranean Diet Part 1

Everyday Stretches

Proper Lifting Technique

REF:

Chinese Natural Cure. Henry C. Lu

http://www.idahopress.com/community/blast-from-the-past/article_c2ac4e3a-e7da-11e4-a476-f7d7d0f06f12.html

All about protein

Dr. Yeargin, Is it good for me?

Proteins

 Proteins are one of the most abundant components in your body, second only to water! Proteins are composed of amino acids and are essential for our body’s proper function. Our body cannot make some amino acids, so we have to get them from the foods we eat. The amino acids our body cannot make are called essential amino acids. A complete protein is one that contains all the essential amino acids our bodies need to function. But how much do we need, where do we get them, and is too much a bad thing?

Amount:

The government Recommended Dietary Allowance (RDA) amount of protein is based on body weight. Multiply .36 gram by your weight in pounds to find out how much protein you should consume in grams per day. For example, a 150lb woman should consume 54 grams of protein a day (.36gram X 150lb). There are many conditions in which extra protein is required. If you are a growing child, a pregnant or lactating woman, participating in strength or endurance training, or living with certain diseases (cancer, AIDS) you may need more protein. Elderly people (65 and older) also may need more protein. In these cases multiply .8 gram by your weight in pounds to find out how much protein you should consume in a day.

Quality Protein:

Animal products such as meat, fish, dairy, and poultry are some examples of complete proteins. Vegetables and plant food such as legumes and grains often do not have all the essential amino acids on their own to make a complete protein. When you pair these foods together though, they can become a complete protein (like rice and beans). If you have a varied diet of grains, fruits, and vegetables you are almost guaranteed to consume all the proper amino acids needed. The quality of a protein is based on the biological value (BV- measurement of the source’s proportion of amino acids and how they are absorbed, and used in the body). Some proteins with the highest BV are whey protein, eggs, milk, fish, and beef.

Protein Problems:

In developing countries protein deficiency is a big problem. In America the average person easily reaches, and most time exceeds, their protein requirements everyday. Excess protein in the body can become a burden for the kidney and liver, which are in charge of getting rid of waste. Most of the proteins in the United States come from animal sources (about 72%). While proteins from vegetables is only at around 8%. When looking into research of high protein diets it is very hard to separate the effects of animal fats from animal proteins. When animal protein is high, so is animal fat consumption. A high intake of animal proteins is linked to many cancers, kidney disease, heart disease, and high blood pressure to name a few.

Tips:

– Calculate the right amount of daily protein for your age and lifestyle.

– If you are a vegetarian be sure you are getting all the essential amino acids in your diet.

-Choose lean proteins whenever available (stay away from high fat and cholesterol intake that can lead to the problems discussed above).

– Look to egg whites, nuts, fish, beans, grains (like quinoa which is a complete protein), and vegetables as sources for protein.

– Some scientific studies and research has said that older adults (65 and older) benefit from higher protein consumption, while younger adults (31-50) benefit from lower daily protein consumption.

 

This information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

 

Ref:

Healing Foods

cdc.gov

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