More Bad Press For Vitamin Supplements - One Article Links Daily Vitamin Use With Increased Mortality For Older Women And Another Links Vitamin E To Prostate Cancer!

The sale of supplements is an $11 billion dollar business!

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More Bad Press
I always have mixed feelings about articles reporting on the risks of vitamin supplements and I've blogged on this topic before. On one hand, I think people really need to be careful about taking unnecessary vitamins and I'll talk more about that in a bit. On the other hand, I always feel as though the pharmaceutical companies are cheering on, and maybe even funding, any study that would disprove the ability to improve health without their drugs. But paranoia aside, let's discuss vitamins.


Recent Articles
The first article, published in the journal Archives of Internal Medicine, disclosed a higher risk of death among women, ages 55 to 69, who used certain supplements. The highest risk was among those taking iron, especially those exceeding a daily dose of 50 mg per day. This should not be a surprise since women in that age group who are postmenopausal have very little need for supplemental iron. Younger, menstruating women may need to supplement with this mineral as iron is needed to manufacture hemoglobin in red blood cells, but only if they are anemic. 
If iron is not needed, the body stores it (this pertains to everyone - men and women). Stored iron produces destructive free radicals (think "rust") and this can lead to heart disease, cancer and accelerated aging. Even if you avoid taking iron supplements, you may still get more than you need from eating fortified cereals like General Mills Whole Grain Total that provides a whopping 24 mg per serving. The RDA for adult men and post-menopausal women is only 8 mg! For more information of iron, see my post of Best sources of iron - how to help avoid iron deficiency anemia and toxicity.
Other vitamins that were associated with an increase of death were vitamin B6, folic acid, magnesium, zinc and copper. Their link with increased death was not as statistically meaningful as iron. Only calcium was associated with a reduced risk of death of 3.8% but there was no added benefit of taking more than 900 mg per day. Personally, I think taking calcium in the amounts doctors often recommend (often exceeding 1,000 mg per day) is excessive. Too much calcium (especially if you take calcium carbonate which is not as absorbable as calcium citrate, for example) can increase the risk of kidney stones. I have two friends who pop calcium pills as if they were M & M's. They have both had kidney stones and false positive mammograms that were just "calcifications" in their breast tissue. Hey, it's got to go somewhere!


The second article, published in the Journal of the American Medical Association, found a follow-up of the participants in a cancer prevention trial who supplemented with vitamin E, had a 17% increase in prostate cancer compared to those who took a placebo. This was unexpected since previous animal studies and other findings demonstrated that vitamin E and selenium showed promise in preventing the disease. I was surprised to find that the form of vitamin E used in this study was alpha-tocopherol. Vitamin E is a family of nutrients consisting of alpha, beta, delta and gamma tocopherols. I think the study would have been far more significant if mixed tocopherols were used. Given their choice of vitamin E used in this study, I would recommend they return to the drawing board. In the meantime, gentlemen, eat sunflower seeds- a safe and healthful source of this vitamin!


About Vitamin Supplements
There's a lot to know about vitamins. Whenever a friend comes to visit or I visit them, I always end up going through their vitamin regimen and making some recommendations. Most people put together a random collection of vitamins, minerals and herbs based on a friend's recommendation, a segment on Dr. Oz, or an advertisement in a magazine. But just as you shouldn't take prescription drugs without rigorous research, you shouldn't start taking supplements without a solid reason and a great deal of knowledge. So before you go down the isle of your favorite health food store tossing various supplements into your cart, remember the following:
* Vitamin supplements can be potent. Vitamins can cause extreme reactions in your body, especially when taken in excess. Vitamins can interact with certain drugs and with each other. For example, vitamin E has blood thinning properties and can be dangerous if you are taking drugs like Coumadin. Calcium can significantly reduce iron absorption. These are things you need to know. 
* Not all supplements are alike. Some vitamins are synthetic and others are derived from real food and provide a more absorbable "whole food complex". Companies like New Chapter make supplements that are made in this manner and can even be taken on an empty stomach. Synthetic vitamins often are so strong, they can give you an upset stomach.
* Are you deficient? Ask your doctor for a vitamin panel and if your blood tests reveal a deficiency in a certain vitamin, then consider supplementing. Certain drugs and conditions can deplete vitamins. For example, taking statins can deplete coenzyme Q10. Drinking alcohol in excess can cause a deficiency in B-complex vitamins. Taking precautionary supplements in certain situations like these may be beneficial. 
* Certain diets require supplementation.  If you avoid all animal food, you will need to supplement with vitamin B12, DHA and EPA omega-3 fatty acids and most likely vitamin D or eat foods fortified with these nutrients.
* See through the hype. The sale of supplements is an $11 billion dollar business and attracts many unscrupulous people. The industry is not regulated and literally ANYONE can make a supplement, advertise in a magazine and sell their product. So make sure you do your due diligence on the company, read the published literature, work with a competent holistic nutritionist or naturopath and make your decision carefully. 


Let Food be thy Medicine
The bottom line is this - your best bet is to get your vitamins and minerals from food. It's unlikely that you can eat an abundance of fast food, skip your fresh fruits and vegetables, pop a few vitamin supplements and avoid ill health. 
Having said that, there are a few nutrients that I think most people are deficient in - vitamin D, EPA and DHA omega-3 fatty acids. Unlike others, the research involving these supplements has shown great promise in preventing many degenerative disorders. But that's a topic for another day!

Raw Granola - Hearty Breakfast And Convenient Snack. Also, The Health Benefits Of Nuts And Seeds.

Soak nuts for 4 hours, seeds for 2 hours and dates for 30 minutes.

After soaking, rinse nuts and seeds.

Lay out mixture on a Teflex sheet and dehydrate.

Once dehydrated, break up into bite-sized pieces.

Store in air tight containers and refrigerate for freshness.

The Importance of Nuts, Especially in a Raw Food Diet

Studies have shown that people who eat nuts regularly have lower risks of heart disease. Although they are high in calories, they are high in fiber, "good fats", antioxidants and protein. The nuts and seeds used in this recipe are rich in the following important nutrients:

Manganese: Important in the metabolism of carbohydrates and amino acids. Supports bone health, blood sugar balance and energy production.

Copper: Needed in the metabolism of iron, the formation of red blood cells and keeping a healthy immune system.

Magnesium: Plays a key role in the proper functioning of muscles and nerves and supports energy production.

Phosphorus: Key in the formation of bones and teeth, energy production, protein synthesis and muscle contraction.

Thiamin: Required for carbohydrate metabolism and supports the nervous system.

Omega 6 fatty acids: Required for cholesterol metabolism, growth and reproduction.

Besides containing the above listed nutrients, some nuts and seeds also are high in other key nutrients:

English Walnuts: High in omega 3 fatty acids with a good balance of omega 6 fatty acids. Omega 3 is key for proper functioning of all body tissues and is especially needed in fetal development. It reduces inflammation and is important for heart health and brain development.

Pistachio nuts: High in vitamin B6, needed for amino acid metabolism and proper functioning of the nervous and muscular system.

Sunflower seeds: Contain high levels of vitamin E and selenium, both strong antioxidants that work together to protect our cell membranes. Sunflower seeds are also high in vitamin B6, folate, niacin, zinc and iron. Vitamin E, zinc and iron are difficult to get in a raw food diet so sunflower seeds are an important food for raw foodists. Iron is needed for the formation of hemoglobin and transporting oxygen. Zinc supports growth, immunity, sexual development, detoxification and wound healing.

Pumpkin seeds: Also high in iron and zinc, pumpkins seeds are important in a raw food diet.

Flaxseeds: Very high in omega 3 fatty acids.

Tahini or sesame paste: High in calcium, needed for bone and tooth development as well as muscle contraction and nerve transmission. Calcium is also difficult to get in a raw food diet so sesame tahini is an important food for raw foodists.

Hempseeds: Hempseeds are high in omega 3 fatty acids, zinc and iron and are a very important food in a raw food diet.

Raw Granola - A Healthy Snack When You Are On-The-Go

Whether or not you are on a raw food diet, raw granola makes a great snack, especially for the kids. Just throw some in a baggy and drop it in their lunch boxes or take some to work for yourself. Don't get put off by the number of ingredients as each nut and seed offers unique benefits. But if you want to leave out pecans, just use more walnuts or cashews. Or double the sunflower seeds and leave out the pumpkin seeds. Get creative and use the nuts and seeds that you and your family like the best. This recipe was formulated to give a healthy balance of omega 3 and omega 6 fatty acids and provide some of the nutrients that are difficult to get in a raw food vegan diet.

Also check out my Agave Sweetened Vegan "Cooked" Granola recipe.

***

Raw Granola

[makes 8 cups of granola or 16 half cup servings]

1 cup raw English walnuts, (soaked for 4 hours)

1/2 cup raw pistachios, (soaked for 4 hours)

1/2 cup raw pecans, (soaked for 4 hours)

1/2 cup raw cashews, (soaked for 4 hours)

1/4 cup raw sunflower seeds, (soaked for 2 hours)

1/4 cup raw pumpkin seeds, (soaked for 2 hours)

1/4 cup raw wheat germ (do not soak)

1/4 cup raw, shelled hemp seeds (do not soak)

2 tablespoon ground flaxseeds

1/4 cup dried, unsweetened coconut

1/2 cup dried cranberries or raisins

2 medium apples, cored and chopped

5 large medjool dates, pitted (soaked for 30 minutes)

1 tablespoon freshly squeezed lemon juice

2 tablespoons raw tahini

1/2 cup raw agave nectar, or maple syrup

2 teaspoons vanilla extract

1 teaspoon cinnamon

1/2 teaspoon sea salt

To minimize the use of bowls, I usually soak the nuts (walnuts, pistachios, pecans and cashews) for 2 hours and then add the sunflower and pumpkin seeds to the same bowl and soak another 2 hours. After soaking, rinse and drain the nuts and seeds in a strainer. Put them in a food processor and pulse 3 or 4 times until broken up to your liking. You may want to do this in two batches so the nuts and seeds don't get over processed.

Once pulsed, place in a large bowl. Add wheat germ, un-soaked hempseeds and ground flaxseeds to the bowl and combine with the processed nuts and seeds. Stir in coconut and cranberries (or raisins).

Without cleaning the food processor, add chopped apples, soaked dates, lemon juice, tahini, agave nector (or maple syrup), vanilla, cinnamon and salt and process until smooth. Pour into the bowl and stir into the nut mixture until thoroughly combined.

Spread out onto 2 or 3 Teflex sheets and dehydrate for 8 to 12 hours at 115 degrees F. Flip over onto mesh tray, remove Teflex sheets and dehydrate for another 8 to 12 hours or until dry and crisp to your liking. When complete, remove from dehydrator and let cool. When cool, break up into small pieces and store until needed in an air tight container. Refrigerated, it will last for a few weeks. Serve with berries and raw nut milk or juice or just eat by itself for a snack.

Per 1/2 cup serving: 248 calories, 16.1 g fat, 2.6 g saturated fat, 0 mg cholesterol, 5.7 g protein, 24 g carbohydrates, 3.9 g fiber, 1.2 g omega 3 and 6.3 g omega 6 fatty acids.

Best Raw Vegan, Vegetarian and Non-Vegetarian Sources of Iron - How to Help Avoid Iron Deficiency Anemia and Toxicity

Why Iron is Important

The World Health Organization claims that iron deficiency is the number one nutritional disease in the world affecting 30% of the population. Although many of the 2 billion affected are women and children in third world countries, iron deficiency is also prevalent in industrialized countries. Children, young girls and women of childbearing age are most “at risk” in the United States.

The most important use of iron in our bodies is to form hemoglobin – a molecule in our red blood cells that carries oxygen throughout our system. If there is not enough iron in your diet, you run the risk of developing iron deficiency anemia. Symptoms of anemia include fatigue, headache, shortness of breath, brittle nails, irritability, sore tongue, paleness of the skin, dizziness, weight loss and unusual food cravings.

Heme and Non-Heme Iron

Heme iron is the most easily absorbed form and only comes from animal products. Non-heme iron comes from plants and animal products. Plant sources contain 100% non-heme iron and animal products contain 40% heme and 60% non-heme iron. Because non-heme iron is less easily absorbed, vegetarians have a higher Recommended Daily Allowance of this nutrient. Even so, iron is so prevalent in the plant kingdom, with dietary care, vegetarians are no more at risk for iron deficiency than meat eaters.

Factors that Reduce Iron Absorption

Phytates, commonly found in nuts, beans and grains, can reduce the absorption of iron. Soaking or sprouting these foods, which is commonly done in the raw food community, can reduce phytic acid making the iron more bio-available. If buying bread or cereal, choose “sprouted” grain when available.

Tannins also decrease the absorption of iron and are found in black tea, coffee and wine. You may want to have that glass of wine before your iron-rich meal and skip the tea and coffee until much later.

Calcium should also be avoided when trying to optimize iron absorption. Calcium supplements should be taken several hours before eating an iron rich meal and calcium rich beverages such as milk should also be avoided during the meal.

Low stomach acid and antacids reduce iron absorption.

Phosphates in soft drinks can also reduce absorption of this important mineral. Here is one more reason not to drink soda with a meal (or ever, actually).

Factors that Enhance Iron Absorption

Vitamin C significantly enhances the absorption of non-heme iron. Citrus fruits, being high in vitamin C, improve iron absorption. When vegans and vegetarians eat many vitamin C rich fruits and vegetables, their absorption of non-heme iron can equal the absorption of heme iron by meat eaters. High vitamin C foods include: guava, kiwi, papaya, berries, citrus, orange juice, peppers, spinach, kale, broccoli, brussels sprouts, cauliflower, and greens to name a few. Don’t forget, this vitamin is very heat sensitive, so it’s always better to eat the fruits and vegetables raw or cook them “crisp tender”.

Stomach acid also enhances absorption.

Daily Requirements for Non-Vegetarians

Adult men and post-menopausal women: 8 mg

Women of childbearing age: 18 mg

Pregnant women: 27 mg

Lactating women: 9 to 10 mg

Daily Requirements for Vegetarians

Adult men and post-menopausal women: 14 mg

Women of childbearing age: 33 mg

Pregnant vegetarian women: 48.6 mg

Can you get Too Much Iron?

The upper limit for iron is 45 mg a day which isn’t difficult to reach if your multi has iron, you cook with cast iron cookware and you eat fortified foods such as Total or Multigrain Cheerios. Excess iron has been known to cause constipation and GI distress. Iron toxicity symptoms include fatigue, headaches, nausea, shortness of breath, weight loss, dizziness, and a gray hue to the skin. A hypothesis exists that suggests excess stored iron may lead to heart disease in men and post-menopausal women. Younger women, who regularly decrease their iron store during menstruation, enjoy a lower rate of heart disease. This would explain why women’s rate of cardiovascular disease after menopause increases. Many health professionals now suggest that adults avoid iron supplementation unless they are anemic. Many multi-vitamins are available "without iron".

Raw Food Vegan Sources of Iron: (source, NutritionData.com)

Raw Vegetables (Per 1 cup serving)

Asparagus, 2.9 mg

Mustard spinach, 2.3 mg

Leeks, 1.9 mg

Kale, 1.1 mg

Dandelion greens, 1.7 mg

Spring onions, 1.5 mg

Fruits (Per ½ cup serving or as noted)

Dried Apricots, 3.8 mg

Dried Peaches, 3.2 mg

Dried currants, 2.3 mg

Sun dried tomatoes, 2.5 mg

Avocado (1 cup pureed), 1.4 mg

Raw Nuts and Seeds (Per 1 ounce serving or as noted)

Pumpkin and squash seeds, 4.3 mg

Sesame seeds, 4.1 mg

Organic raw Tahini (1 tablespoon), 3.0 mg**

Cashew nuts, 1.9 mg

Pine nuts, 1.6 mg

Flax seeds, 1.6 mg

Hemp seeds, 1.3 mg

Grains

Unfortunately, very little data exists on raw, sprouted grains.

Crude rice bran (2 tablespoons) 2.7 mg

Sprouted wheat (1/2 cup) 1.2 mg

Raw Beans (Per 1 cup serving)

Peanuts, 6.7 mg

Sprouted lentils, 2.5 mg

Snow peas, sugar snap peas, 2.0 mg

Other

Dried spirulina (1 tablespoon), 2 mg

Parsley (1/2 cup fresh), 1.9 mg

Cumin seed (1 teaspoon), 1.3 mg

Dried Thyme (1 teaspoon), 1.2 mg

Cooked Vegan Food Sources of Iron (Source: NutritionData.com)

Cooked Vegetables (Per 1 cup serving or as noted)

Spinach, 6.4 mg

Swiss Chard, 4.0 mg

Potato (1 large baked), 3.2 mg

Beet greens, 2.7 mg

Collards, 2.2 mg

Brussels sprouts, 1.8 mg

Turnip greens, 1.2 mg

Kale, 1.2 mg

Broccoli, 1.0 mg

Cooked Grains (Per 1 cup serving)

Kellogg’s Oat Bran Flakes, 25.2 mg

General Mills Whole Grain Total, 24 mg

Multigrain Cheerios, 18.6 mg

Spelt, 3.2 mg

Quinoa, 2.8 mg

Multigrain bread,(2 slices), 1.4 mg

Brown rice, 0.8 mg

Cooked Beans (Per 1 cup serving)

Soybeans, 8.8 mg

Lentils, 6.6 mg

Black beans, 3.6 mg

Pinto beans, 3.6 mg

Garbanzo beans, 3.2 mg

Kidney beans, 3.0 mg

Peas, 2.4 mg

Other

Blackstrap molasses (2 tablespoons), 7.2 mg**

Sources of Heme Iron (Per 3 oz. serving or as noted)

Chicken livers, simmered, 9.9 mg

Chicken, thigh meat, stewed, 1.2 mg

Beef liver, braised, 5.4 mg

Beef, lean top sirloin, 1.5 mg

Egg, hard-boiled (2 large), 1.2 mg

Pacific oysters, raw, 4.3 mg

Tuna, light, canned in water, drained, 1.3 mg

Salmon, wild Atlantic, cooked dry heat, 0.9 mg

(**) source, manufacturers information

Summary

Iron is plentiful in both the animal and plant kingdoms.

Vegans can get sufficient iron from plants by eating those high in iron and eating foods like fortified cereals. Iron absorption will increase with the consumption of foods high in vitamin C at the same meal. To optimize iron consumption, grains and beans can be soaked to lessen phytate content. Tannins, antacids and soda should be avoided and calcium supplements should not be taken at mealtime.

Raw food vegans (especially pregnant women or women of childbearing age) may have a harder time getting sufficient iron, especially if on a 100% raw food diet. If you are 80% raw or less, consider supplementing your diet with high iron foods like cooked beans and taking all of the other precautions listed above.

Men and post-menopausal women should be careful not to supplement or eat too many iron-fortified foods unless they have iron deficiency anemia.

Vegan Farfalle Pasta and Garbanzo Beans with Raw Walnut Pesto

Easy and Inexpensive

This easy to prepare recipe is high in protein and fiber, low in saturated fat and contains no cholesterol. As a side dish, it can serve 16 people or more for less than 50 cents per person. Served with a fresh green salad it can serve 8 people as a dinner entree. It makes a lot so feel free to cut the recipe in half or enjoy the leftovers during the week. Although this is a "cooked" pasta dish, you can still get some of the benefits of raw food by using a raw sauce.

Garbanzo Beans - a Power Food and Excellent Source of Vegetarian Protein

Garbanzo beans, also known as chick peas, are a true power food. They are high in soluble and insoluble dietary fiber which helps lower cholesterol (total and LDL) and stabilize blood sugar levels. Garbanzo beans are an excellent source of molybdenum (see how it helps detoxify sulfites below) and manganese (important in energy production). They are also a good source of copper, phosphorus and iron (especially important for those who don't eat meat). Garbanzo beans contain all 9 essential amino acids.

Essential Amino Acid Content in 1 Cup of Cooked Garbanzos.

[source, NutritionData.com]

Tryptophan 115 mg

Threonine 442 mg

Isoleucine 509 mg

Leucine 845 mg

Lysine 794 mg

Methionine 156 mg

Phenylalanine 636 mg

Valine 499 mg

Histidine 326 mg

Garbanzo Beans and Wine, a Helpful Pairing

As previously mentioned, garbanzo beans are an excellent source of molybdenum, a component of the enzyme sulfite oxidase, which the body uses to detoxify sulfites. If a person is low in this trace mineral, they may suffer a reaction to sulfites. Sulfites are found in wine which is why some people get a headache and other allergic reactions when they drink it. Unfortunately, sulfites occur naturally in wine. In addition, they are often added during the winemaking process to stabilize the wine by inhibiting oxidation and stopping fermentation. Organic wines typically contain fewer sulfites than non-organic ones. In any case, the molybdenum in garbanzo beans may help detoxify these sulfites making garbanzos and wine a helpful pairing!

Walnuts - a Great Vegetarian Source of Omega 3 Fatty Acids

It's fun to experiment with different nuts and herbs in pesto recipes. Classically, pesto is made with pine nuts and basil. Other nuts, like walnuts and pecans can also be used. I had a dish at a restaurant this weekend that used pumpkin seeds in their pesto. Basil can be replaced by parsley, cilantro, spinach and other green herbs and vegetables. Use your imagination and try different combinations. I like to use "raw" organic walnuts because of their high content of omega 3 fatty acid and their healthy ratio of omega 6 to omega 3. One cup of raw walnuts contains 44.6 grams of omega 6 and 10.6 grams of omega 3 fatty acids giving it a healthy 4:1 ratio. Pine nuts contain a similar amount of omega 6 (45.4 grams per cup) but almost no omega 3 (less than 2 tenths of a gram) giving it a 300:1 ratio (4:1 being optimum). In situations like this you can always improve the ratio by adding a teaspoon or so of flaxseed oil which is very high in omega 3.

***

Vegan Farfalle Pasta and Garbanzo Beans with Raw Walnut Pesto [serves 8]

1 pound organic farfalle pasta (or your favorite pasta)

Two 15 oz cans organic garbanzo beans

2 packed cups fresh basil

2 small cloves garlic

1/4 cup extra virgin olive oil

1/4 cup raw walnuts

2 tablespoon freshly squeezed lemon juice

1 tablespoon fresh lemon zest

2 heaping tablespoons nutritional yeast

1/2 teaspoon Himalayan or sea salt plus 1/2 teaspoon for the pasta water

Drain and rinse garbanzo beans and set aside. Prepare a large pot of salted boiling water and cook pasta according to the "lower end" of the directions so it comes out "al dente". Run the garlic through the chute of a food processor until it is minced. Put the rest of the pesto ingredients in (basil, oil, walnuts, lemon juice, zest, nutritional yeast and salt) and process until smooth. In a large bowl, mix the drained garbanzo beans with the hot, drained pasta. Mix in the pesto and serve. As an entree, serve warm. As a pasta salad or side dish, it can be served at room temperature. As is, this dish is vegan. Vegetarians and others may top with shredded parmesan cheese.

Per serving: 372 calories, 12 g fat, 1.3 g saturated fat, 0 g cholesterol, 13.1 g protein, 57.7 g carbohydrates and 6.5 g of fiber.

Garden Fresh Green Beans with Garlic, Lemon and Dill

Bush beans are prolific and do not require a trellis.

Fresh dill is easy to grow.


I planted bush beans this year instead of pole beans and I'm really surprised just how many beautiful, large beans come from each little plant. So many, in fact, that I really need to come up with some clever ways to prepare them. I've never really liked to can beans since canning makes them lose their snap and frozen beans just don't compare to fresh. So I guess we'll have to eat them all!

Here's my favorite way to prepare green beans. It's quick and easy and a perfect dish for entertaining since it can be served at room temperature. This dish can be made an hour or so before a meal and you don't have to worry about warming it. I'm lucky to have almost all of these ingredients from my garden - beans, dill, garlic and lemons.

Green beans are great in any weight loss program. They are low in calories, high in fiber and are a very good source of vitamin A (through its content of beta-carotene), C, K, folate, iron, potassium and manganese. Green beans are also a good source of protein, the B vitamins Thiamine (B1), Riboflavin (B2) and Niacin (B3) as well as important minerals like calcium, magnesium, phosphorus and copper. With its vitamin and mineral content, especially that of calcium and iron, it's an important vegetable for vegans and vegetarians. It is even a good vegetarian source of omega 3 fatty acids.

As a vegan or vegetarian main dish, serve over brown rice. These green beans also make a great ingredient when building a vegetarian antipasto (see my June 22, 2009 post). They make a great side dish, especially when paired with omega 3 rich grilled salmon.

***

Fresh Green Beans with Garlic, Lemon and Dill [serves 6]
4 cups whole green beans
1 tablespoon extra virgin olive oil
1/2 teaspoon Himalayan or sea salt (more or less to taste)
1/8 teaspoon dried or 1/4 teaspoon fresh dill (more or less to taste)
1/2 to 1 teaspoon minced fresh garlic
1 1/2 tablespoons lemon juice
2 teaspoons lemon zest
Freshly ground black pepper

Steam green beans until fork tender (do not over cook). Mix together olive oil, salt, dill, garlic, lemon juice and lemon zest. Pour over cooked green beans and gently toss. Top with freshly ground black pepper to taste.

Per serving: 43.5 calories, 2.3 g fat, .3 g saturated fat, 0 g cholesterol, 1.3 g protein, 5.7 g carbohydrates, 2.7 g fiber, 44 mg omega 3 and 236 g of omega 6 fatty acids.

Should I Take Vitamin Supplements?

Day 15 of our “One Month Raw Food Cleanse”
Well, I’m half way through my one month raw food cleanse. Hopefully some of you are doing this journey with me. I must admit, after the first week my stomach was a bit upset from all of the fiber, but I feel great now and I’m ready for the second half of the cleanse.

I have reminded you in previous posts that a total raw food diet will not provide vitamin B12 or vitamin D so if you are going to eat only raw food on a long term basis, you should think about taking supplements for the B12 and either get more sunshine for vitamin D or also take some supplements for that too.

With all of the press given to articles claiming vitamins are useless, many people are confused. Just yesterday the New York Times ran an article, “Vitamins Found to Curb Exercise Benefits”. A research team led by a nutritionist from Germany tested a group of young men who exercised. Some received some vitamin C and E supplements and some did not. Those that received supplements showed a decrease in the ability of their bodies’ natural defense mechanism to clean up free radicals from exercise. Kind of scary – (I’m sure their main intent). Is my body’s natural ability to defend itself getting weakened by me pumping all of these supplements into my body?

Although I have distrust in many of the articles that have appeared over the past few years, I have become somewhat concerned with over supplementing. I probably could fill a swimming pool with the number of vitamins I’ve taken over the past 20 years so why am I concerned now?

First of all, the supplement industry is now a multi-billion dollar industry. Some of the same corrupt and deceitful behavior shown by our medical system and pharmaceutical companies are now being demonstrated by the vitamin industry. Whenever there is this much money involved, unfortunately, you can expect this. So what can you do? Here’s what I’ve done.

• I never take synthetic vitamins.
• I only take organic vitamins that are derived from whole foods.
• I only purchase vitamins from reputable companies that are actually concerned about health. Just go to the NEW CHAPTER website and you will find that kind of company. So when picking a vitamin, look at their website, read their mission statement and how they make their product. Buying discount vitamins from a superstore is counterproductive.
• I find out where my vitamins are made. Ninety percent of all vitamin C is made in China, as is much of vitamin A, B12 and E. I am more than a bit concerned about a country that spikes its baby formula with melamine making my vitamins.
• I have cut down on the amounts and the number of vitamins I take. I do not take iron (I’m not anemic and it’s usually not needed past childbearing age) or vitamin E (I eat plenty of avocado and sunflower seeds). I take one New Chapter stress support multi per day (they recommend 3). I supplement with a little calcium/magnesium citrate (about 1/5 of what is recommended). If you eat an alkaline diet, (fruits and vegetables, little or no meat), your body doesn’t need as much calcium. I also take 1000 mg of vitamin D per day because my blood test showed my level to be low (I should stop blogging and get more sun which is the best source of vitamin D). Your requirements may be different so this regimen may not be optimal for you.
• To get more vitamins and minerals in my body naturally, I juice, make fruit and vegetable smoothies, eat more fresh fruit and salads, and eat raw nuts, seeds and sprouts. I try to always eat organic as it has been shown that organic food has a higher concentration of vitamins and minerals than food that has been grown with chemical fertilizers and pesticides.

Taking vitamin and mineral supplements is a personal decision and one that should be based on need and data. Ask your doctor to take a blood test to see where you may have a nutrient deficiency. You should also see how you feel. Feeling badly is a sign that you may need a change in your daily regimen whether it’s sleep, proper diet, exercise, supplements, water or sunshine.

Menu for Day 15
Breakfast is a mixture of freshly picked organic strawberries and cantaloupe. Lunch will be a spinach salad with avocado, cashews and grape tomatoes with a lemon dressing. Dinner will be a sprouted green lentil curry with fresh pineapple and dessert crumble.

Raw Kale, Corn and Red Bell Pepper Salad

Day 4 of our “One Month Raw Food Cleanse”
As I posted in January, kale is one of the most nutritious vegetables around. As we do our “one month raw food cleanse”, it’s important to select foods that are going to give us the nutrients we need. Eating kale is like taking a delicious vitamin pill filled with vitamins A, C, E, and K, thiamine, riboflavin, niacin, B6 and folate. It also is packed with minerals like copper, calcium, potassium, iron, magnesium, manganese and phosphorus. It even delivers the important omega 3 essential fatty acid.

Non-heme iron, or iron that is from non meat sources like veggies and beans, is not easily absorbed. That’s why vegetarians and raw foodist could become anemic. However, by eating foods high in vitamin C, the non-heme iron becomes significantly more absorbable!

The kale and red bell pepper in this recipe provides abundant vitamin C to allow you to absorb the iron from the kale and corn in this salad. So this recipe can be enjoyed frequently during our one month cleanse.

***

Raw Kale, Corn And Red Bell Pepper Salad [serves 4]
4 cups of shredded raw kale (dinosaur, red or green Russian or a mixture of all three)
Kernels from 1 large ear of raw white or yellow corn
1 red bell pepper, diced
2 tablespoons fresh lemon juice
1 1/2 tablespoons extra virgin olive oil
1/2 teaspoon salt (more or less to taste)
Dash of black pepper

Wash the kale well. Remove and discard the center stalk and thinly slice to get 4 packed cups of kale. Place the kale in a salad bowl. Mix the lemon juice, olive oil, salt and pepper and add to the kale, gently working it in with your hands to tenderize it. Add the corn, red bell pepper and mix well. Add additional salt and pepper if needed.

Per serving: 103 calories, 5.5 g fat, .8 g saturated fat, zero g cholesterol, 1 g protein, 12.5 g carbohydrates and 2 g of fiber.

Menu for Day 4
A large fruit salad topped with sunflower and pumpkin seeds for breakfast; a sprout salad from my favorite veggie restaurant, “slice of life” in Sebastopol for lunch. This salad is full of greens and organic sprouts (sunflower, clover, adzuki, lentil and mung) and topped with pumpkin seeds and raw carrot, It comes with a raw tahini poppy seed dressing, (yum – this restaurant was one of the reasons I moved to Sebastopol!). For dinner, I will have today’s featured recipe, “raw kale, corn and red bell pepper salad” and some marinated mushrooms I have left over from the other day.