Astaxanthin = Astaxanthin...Right?
See Sample Menu below. Digestion is a form of catabolism that is often divided into two processes based on how food is broken down: An increasing body of research shows how Astaxanthin can be used to support skin health, vision, cardiovascular health and many other important areas of health. Toxicity is also uncommon and is most frequently the result of exposure to airborne manganese dust. So double check the ingredients when purchasing or try to get from an organic market and ask what oil they use or if they are dehydrated. If you have any questions, please Contact Us.
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Vitamin A also aids both male and female reproductive processes. Major minerals are the ones that the body requires in amounts of at least milligrams per day. They are sodium, potassium, chloride, phosphorus, calcium, magnesium and sulfur. The first four are included in the discussion of fluid and electrolytes. It even plays a role in cellular metabolism and helps with blood clotting.
People are often less familiar with the role of magnesium, though it assists enzymes in more than chemical reactions in the body. Like calcium, it is a component of bone, participates in muscle contraction and aids in blood clotting.
Magnesium supports cell activity, too. Overt symptoms of magnesium deficiency in healthy people are rare. However, a magnesium deficiency can occur in individuals with kidney disease, alcoholism or prolonged diarrhea. Early signs of poor magnesium status are loss of appetite and weakness. Later signs are muscle cramps, irritability, confusion and cardiac abnormalities. Many people consume suboptimal amounts of magnesium, and low magnesium stores may be related to increased risk of cardiovascular disease, high blood pressure, type 2 diabetes and immune dysfunction.
The minerals that the body requires in amounts less than milligrams per day are referred to as trace minerals. They are chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc. Because iron metabolism is the most complicated of the nine, it will be discussed in greater detail. Iron carries oxygen throughout the body - a pretty big responsibility!
It assists in energy metabolism and other enzyme-mediated chemical reactions. It supports immune function as well. The UL for males and females aged 14 and above is 45 mg.
It is 40 mg for younger individuals. Side effects of too much iron are gastrointestinal and include nausea, vomiting, diarrhea and constipation. Immediate emergency medical care is critical because death can occur quickly. In addition to gastrointestinal symptoms, the child may experience rapid heartbeat, dizziness and confusion. Hemochromatosis is a genetic defect that causes excessive iron absorption.
Over time, iron can accumulate in and cause damage to various parts of the body. The result could be diabetes, liver cancer , cirrhosis of the liver and joint problems. Advances in genetic science allow us, through DNA health testing , to find out if our genes predispose us to higher risk of developing hemochromatosis.
Iron deficiency is the most common nutrient deficiency throughout the world. These include young children over 6 months of age, adolescents, menstruating women and pregnant women. Because they consume no heme iron, vegetarians are also at increased risk. Iron deficiency results in anemia with symptoms ranging from fatigue to rapid heart rate to decreased tolerance to cold to decreased athletic performance.
Pica, the eating of clay, paper, ice and other non-food items, especially during pregnancy, may also be a symptom of iron deficiency. Chromium enhances the effects of insulin, and may thus, play a role in the development of glucose intolerance and type 2 diabetes. Clinical assessment of chromium status is difficult.
Copper assists with the transport of iron. Rich sources of copper include liver, shellfish, legumes, nuts and seeds. Deficiencies or excesses of copper are rare in healthy people. Fluoride helps prevent dental caries. The main source of fluoride is municipal water supplies that add fluoride to the water. Excess fluoride discolors and damages teeth.
Iodine is a component of the thyroid hormones, which regulate metabolic rate and body temperature. Sources of iodine include saltwater fish, liver, legumes, potatoes, iodized salt and dairy products. In recent years, the use of iodized salt has decreased deficiency cases. Under different circumstances, excess iodine can cause either hyperthyroidism or hypothyroidism.
Both too little and too much iodine can cause goiter, an enlargement of the thyroid gland. Manganese is important in many enzyme-mediated chemical reactions including enzymes involved in the synthesis of cartilage in skin and bone. Tea and coffee are significant sources of manganese in the American diet. Additional sources are nuts, whole grains, legumes and some fruits and vegetables.
Magnesium deficiency is rare. Toxicity is also uncommon and is most frequently the result of exposure to airborne manganese dust. The UL for manganese is 11 mg per day. Molybdenum assists several enzymes including one required for the metabolism of sulfur-containing amino acids.
Peas, legumes and some breakfast cereals supply molybdenum. Both molybdenum deficiency and toxicity are rare. High doses of molybdenum, however, inhibit copper absorption.
Selenium is required for immune function and for the synthesis of thyroid hormones. For information on phosphorus and cancer, and for a list of natural foods lowest in phosphorus per calorie, see Prevent Chronic Disease with A Phosphorus-Restricted Raw Vegan Diet. Fry claimed there was no need to be concerned about replacing the calcium lost from bone each day because the body recycled the lost calcium and returned it to bone.
Although some calcium is normally reabsorbed in the kidney, excess plasma calcium levels are excreted in the urine. Fry's advice is ridiculous and dangerous, and he appeared to have a spinal kyphosis indicating that he suffered from severe osteoporosis. The claim that "you can't help but get enough calcium" from eating natural plant-based foods is equally false and dangerous.
Although it is true that countries with high calcium intake have more osteoporosis, this is because more phosphorus and protein is also consumed. But among nations with lower rates of osteoporosis from eating more plant-based foods, higher calcium consumption is associated with lower fracture rates! In Doug Graham's book that recommends a low-fat fruit diet, calculating nutrients in Autumn Menu Plan: This plan could be improved by reducing calories from fruit and adding calories from low-phosphorus high-fat plant-based foods.
Weston Price hypothesized that there was a mysterious X factor in butter and other high-fat animal-based foods in the diet of healthy people.
Although this has been identified as vitamin K found abundantly in green vegetables , it also seems likely that health improvements resulted from a better balance of nutrients, including balanced levels of phosphorus, glucose, fat, and calcium. For more information on the nutritional value of high-fat coconuts, see: Bananas, Coconuts, and Green Smoothies: Is fear of dietary saturated fat causing you to eat an unhealthy, unbalanced diet? See Is the Lipid Theory Dead?
One factor that may have misled T. Fry into disregarding his protein requirements was his unsuccessful attempt to regularly consume a protein meal of 4 ounces of nuts with a large green salad daily, as was recommended by Shelton and the American Natural Hygiene Society.
This recommendation was based on the food-combining rule to separate protein and starch meals, but the rule doesn't apply on a starch-free raw diet. By contrast, a 4-ounce serving of beef contains only mg of phosphorus, which is equivalent to only about one ounce of high-phosphorus nuts like cashews. The drawback of meat, however, is that it provides a high density of phosphorus per calorie, which makes it more difficult to limit overall daily phosphorus intake while consuming sufficient calories to meet energy needs.
Although many types of nuts match the protein content of meat ounce per ounce while providing more calories to meet energy needs, it is a serious mistake to ignore the exceedingly high absolute amount of phosphorus in these nuts. Feeding so many nuts in a misguided attempt to match the unhealthy high-protein standard of animal-based foods floods the body with too much phosphorus and has done more harm than good.
This does not mean that there aren't times when more nuts are required, as when recovering from a fast and when calorie intake is low, as previously mentioned.
Nevertheless, limiting nut intake to just an ounce or two at a meal reduces the phosphorus load in the blood and is less likely to elevate serum phosphorus levels.
One or two ounces is just the right amount of nuts to blend into a salad dressing or add to a smoothie. In addition, it is important to control your dietary phosphorus intake throughout the day to avoid overly increasing the phosphorus load in your blood.
For example, if phosphorus intake is low during most of the day, especially if one is fasting or eating extremely lightly as T. Fry often did, the body maintains normal serum phosphorus levels by reabsorbing more of it in the kidneys.
Eating meals too close together could also overload your blood with too much phosphorus. Virginia Vetrano noted how T. Fry eventually made the error of avoiding nuts altogether, saying to him, "Sure you can stay off nuts, but look what it makes you do: Now in her eighties, Vetrano has had two hip replacements which could be related to her high-phosphorus "Hygienic diet.
Although he appeared to have signs of Parkinson's disease, perhaps related to his dairy intake which may cause an autoimmune response in the brain and having been kicked in the head by a stallion, Shelton's illness was never diagnosed.
Nevertheless, most of Shelton's debilitating conditions are similar to those seen in very severe and often fatal cases of osteoporosis. An analysis of a menu plan provided by Shelton shows a very low calcium to phosphorus ratio of 0. A young beauty contest winner representing Natural Hygiene died from severe osteoporosis. Vetrano now recommends feeding smaller quantities of nuts, starting at half an ounce and increasing by half-ounce increments until a proper amount of nuts is reached to maintain weight and health.
Joy Gross, another popular Natural Hygiene author who is now in her eighties, disclosed that she developed cervical cancer, which may also be related to a high phosphorus intake. Vetrano suggests soaking nuts to improve their digestion. Phytates, a water soluble form of phosphate stored in plant-based foods like nuts, seeds, and grain, disturb mineral bioavailability, but phytates may be reduced by soaking and discarding the liquid, according to Bioavailability of iron, zinc, phytate and phytase activity during soaking and germination of white sorghum varieties , by Afify et al.
In Superior Nutrition , Shelton says, "The skin covering the kernels of some of our best nuts are poisonous to man, and must be removed before the nut is eaten.
So far as is known, these nut skins are not fatal to man, but they are best removed. The brown skin on coconut can be peeled away with a vegetable peeler, or grated off with a cheese grater. Doug Graham claims mature coconut meat is "almost impossible to digest," but the medium chain triglycerides in coconut are easily digested. In addition, the mature coconut seed, which we refer to as the common coconut, sprouts when soaked with water, changing the enzyme content of the meat and forming a spongy sweet coconut apple.
As in the germination of other soaked nuts and seeds, soaking and rinsing mature coconut meat may reduce any anti-nutrients that may be present to protect the seed, thus making the meat more digestible.
Research that found little mineral-binding effect of phytate in coconut had studied heat treated coconut flour instead of raw coconut meat. Heat treating and roasting nuts is sufficient to break down phytate, but heat treating also destroys enzymes and produces harmful oxidation in the fat. Also, even though the coconut seed contains water inside, this is not sufficient to rinse away any phytates that may form. In a study by Macfarlane et al.
Although author Bruce Fife claims phytates in coconut are harmless, I have experienced a heavy feeling in my stomach when eating raw mature coconut meat, but I experienced no unpleasant symptoms when the coconut meat was soaked and rinsed. Until more research is conducted in this area, it may be prudent to soak and rinse raw mature coconut meat like other germinating nuts.
By contrast, young coconut jelly and water from an immature seed may not have developed the same protective anti-nutrients as in the mature seed. Blending dry mature nuts with water and discarding the watery bottom as the fat rises to the top is another way to quickly remove the water soluble phytic acid.
There are additional concerns associated with phytates other than their mineral-binding or chelating effects. Like bisphosphate drugs used to treat osteoporosis, phytates inhibit the genesis of osteoclasts in bone which are cells that normally break down old bone tissue. Thus, phytates temporarily increase bone mineral density as old bone tissue is retained, but the failure to remodel bone with new tissue eventually undermines bone architecture and results in more serious problems like fractures.
Other "medicinal" effects of phytates should be considered with suspicion as all medicines are poisons that cause adverse effects. Graham says truly raw nuts are naturally high in water content, but this is so only when the nuts germinate.
Fruitarian author Johnny Lovewisdom described how prior fruitarians had experienced adverse effects eating nuts "due to the lack of the life-giving living water in nuts. In this state, the nuts contained more water and fewer anti-nutrients.
However, modern commercial agricultural methods harvest nuts like macadamias, walnuts, pistachios, and almonds directly from the tree and dry them, thus retaining and concentrating their anti-nutrients.
Fry mentions soaking grains, dried fruit, legumes, and sunflower seeds, but he never mentions the need to soak and germinate tree nuts. Neither did the Natural Hygiene Society ever mention soaking nuts. This may account for the heavy uncomfortable feeling in T. Fry's stomach that he and many others have complained about when consuming unsoaked nuts which contain phytates. Vetrano attributes the improved digestion of soaked nuts to "making them crispy and less dry," but she dismisses the effect of "protease inhibitors.
Fry a better solution to nut consumption which might have saved his life. In my own experience recovering after a fast, the nuts I consumed were mainly blanched almonds and unsoaked "raw" cashews, both nuts which were heat treated, and I experienced none of the digestive problems associated with phytates. A study in The New England Journal of Medicine titled Association of nut consumption with total and cause-specific mortality found that as little as a daily one-ounce serving of nuts independently reduced overall death as well as death specifically from respiratory disease, heart disease, and cancer.
The cardioprotective ability of nuts and seeds to reduce the risk of heart disease in a dose-dependent manner is so well established by scientific research that a Harvard meta-analysis estimated almost 2. This must come as a shock to practitioners who prescribe very low-fat diets with low intake of nuts and seeds. Thus, along with other very low-fat diet advocates like Doctors Esselstyn, Barnard, Fuhrman, McDougall, and Ornish, Graham advocates a diet for heart disease patients that actually increases heart disease risk.
In his summer menus, Graham allows a total of only two ounces of nuts a week! Avocados are another of Graham's fat scapegoats, and he recommends consuming the equivalent of just one medium avocado every three days! What Have We Learned? The American Heart Association released new guidelines in for the primary prevention of stroke in which they recommend a Mediterranean diet supplemented with nuts to lower stroke risk. Fry wrote about living for months at a time without eating high-fat natural foods, implying that he purposely derived most of his calories from an unbalanced low-fat diet of sugary fruit which likely contributed to his death.
Graham was obviously very influenced by T. Fry's approach, and the low-fat craze of the s along with the problems associated with phytates and excess phosphorus from overconsuming commercially dried and ungerminated nuts and seeds only seemed to reinforce Graham's beliefs.
Fry also discouraged the need to eat vegetables; a belief and practice that was probably a leading factor that contributed to his anemic complications leading to his death. Few vegetables appeal to the palate as such anyway. I feel very comfortable after fruit meals whereas sometimes I feel a bit uncomfortable after vegetable meals.
Had Fry eaten complete nutrient-balanced meals combining fruit and dark green leafy vegetables blended into green smoothies or dressings with small amounts of germinated nuts, seeds, or avocados, he probably would have experienced much more satisfying results. A molecule of chlorophyll is almost identical to a molecule of hemoglobin, except chlorophyll contains magnesium instead of iron. In my opinion, the blood albumin deficiencies that Vetrano claimed caused Fry's death were signs of the deterioration of Fry's blood formation ability, which no amount of stuffing with protein from nuts could remedy.
The gastritis that prevented Fry from producing intrinsic factor needed to prevent his anemia was also probably made worse by attempting to digest large portions of unbalanced "vegetable and nut or avocado meals.
Fry's laboratory values, specifically his albumin levels. Low albumin levels do not reflect a patient's protein status! In fact, a patient undergoing starvation will have normal albumin levels. According to Krause's Food and the Nutrition Care Process , serum levels of albumin, which are known as negative-acute-phase proteins, are lowered in response to acute illness.
Protein-energy malnutrition was probably a result of, not the cause of, Fry's acute illness. In addition to a lack of essential fatty acids, his severe anemia was caused by lack of blood-building nutrients from avoiding dark green leafy vegetables, especially with no other secondary dietary sources of these nutrients from animal-based foods. This does not mean that humans must rely on animal-based foods for essential nutrients.
Essential amino acids, organic mineral compounds, and vitamins are synthesized by plants, not animals. Just as animals obtain all the blood, bone, nerve, and muscle building nutrients they require from plants, so too can humans.
But you have to actually eat the green leaves of plants! Low-fat and very-low-fat diets continue to be popular in treating chronic diseases and obesity. Research of Weston Price, although biased towards animal-based foods, demonstrated that populations that include a balanced distribution of calories from unprocessed dietary fat and unrefined carbohydrates have fewer dental caries.
Researchers from Columbia University Medical Center demonstrated that bone breaks down to regulate high blood sugar levels. A article in e! Science News titled Breakdown of bone keeps blood sugar in check, new study finds explained how osteocalcin is released from bone, which stimulates the pancreas to release more insulin and lower serum glucose.
By contrast, a study titled Regulation of osteoclastic bone resorption by glucose published in Biochemical and Biophysical Research Communications found that fatty acids do not cause bone breakdown. These findings confirm David Wolfe's advice in The Sunfood Diet Success System that, "Too much sugar in the blood triggers the release of alkaline minerals, such as calcium, from the bones and tissues to buffer sugar's acidifying effects," and, "This condition is completely reversible through regular exercise, considerably decreasing the intake of sugary fruits, and by adding a large portion of dark green-leafy vegetables and a variety of raw plant fats to the diet.
He further notes that a diet high in acid-forming minerals like phosphorus and low in alkaline minerals like calcium damages teeth. Menus in the raw vegan diet book by dietitians Melina and Davis are also excessively high in phosphorus. Graham claims that the generally low glycemic index GI of fresh whole fruit is proof that large amounts of carbohydrates from fruit have little effect on one's overall blood glucose response.
However, in their webpage titled Glycemic Index and Diabetes , the American Diabetes Association refers to research showing that "the total amount of carbohydrate in food, in general, is a stronger predictor of blood glucose response that the GI.
Although Graham points out that the glycemic load in one serving of fruit is lower than in one serving of foods high in starch, he fails to consider the glycemic effect of the number of servings consumed in large portion sizes.
Excessively large portions of fruit quickly add up to a very high overall glycemic load which stresses the body and stimulates the skeletal system to control blood sugar levels. Supporting the findings from Columbia University Medical Center researchers, Karsenty and Ferron, in a article in Nature titled The contribution of bone to whole-organism physiology , described how osteoclast cells in bone are signaled by osteoblast cells when insulin is lacking to absorb glucose.
Osteoclasts break down bone, lowering tissue pH which releases osteocalcin stored in the bone matrix. Osteocalcin then loops back to signal the pancreas to release more insulin for use by osteoblasts to absorb additional glucose.
This confirms that bone loss is a necessary step in the body's response to lower excessive blood glucose levels. In contrast to excessive fruit intake, a article by O'Keefe et al.
In a study, Nuts as a Replacement for Carbohydrates in the Diabetic Diet , Jenkins reported that "Two ounces of nuts daily as a replacement for carbohydrate foods improved both glycemic control and serum lipids in type 2 diabetes. These findings contradict claims by low-fat fruitarians that dietary fat increases blood sugar levels.
Fat only raises blood sugar in association with excessive fatty acid and calorie intake that leads to overweight, obesity, and diabetes. This produces a pathological condition called lipotoxicity or ectopic fat storage, in which fat storage overspills into non-adipose cells of the liver, heart, kidney, pancreas, muscles, and blood vessels, damaging the cells Antic et al.
Housekeepers that can overspill into weapons of lean body mass destruction. The truth behind the omega-3 fat craze is that when these fatty acids are consumed in large doses, such as in fish oil supplements, they harm the body by interfering with and suppressing the defensive and healing function of the inflammatory response, similar to the effect of aspirin. Fruitarians who attempt to replace carbohydrates from starches with an equal amount of carbohydrates from fruit should remember that starch is often eaten with fat such as oil, cream, and butter with potatoes, corn, bread, cereal, rice, pasta, etc.
In fact, it seems almost impossible to eat starches without fat. This helps explain why starch-based very low-fat vegetarian diets to reverse heart disease have not caught on with the general public. On the other hand, fruitarians can easily eat all the carbohydrates they want in fruit without any added fat, but the drawback is that fruitarians are more susceptible to neglect eating adequate amounts of fat to help control glucose levels.
Avocados, nuts, as well as greens added to the raw diet are free from harmful thermal oxidation, they contribute healthy amounts of omega-3 fatty acids, and mature coconut meat provides medium chain triglycerides for easily digested energy. The above information does not mean a diet high in natural raw fruit always leads to high blood sugar problems, as long as the diet is properly balanced in fat and calories.
It is only when sugar from fruit intake is excessive for active energy needs that a problem develops. This explains why active athletes do better with a higher percentage of carbohydrates in their diet. Within reasonable limits, the extra sugar athletes consume is not excessive of the body's energy needs as long as it is burned in high-intensity activity. Extra calories provided from carbohydrates lowers the athlete's percentage of calories from fat, but the absolute amount of fat needed for resting and low-intensity activities remains the same.
The percentage of calories needed from fat and carbohydrates can fluctuate enormously depending on daily active energy needs. The American College of Sports Medicine recommends consuming grams of carbohydrates servings for each hour of exercise, depending on exercise intensity level. This leaves an additional grams of carbohydrates to burn off at the rate of 60 grams per hour for more than eight hours of high-intensity exercise.
Few if any athletes can sustain this amount of high-intensity exercise on a daily basis. Normal blood test readings do not indicate the bone loss that occurs when the body's compensatory mechanisms are forced to lower excessive blood glucose levels. The conclusion is that 30 bananas a day provides a high amount of glucose that is excessive and harmful for most people, even for many endurance athletes.
Although the menus in Graham's book do not contain grams of carbohydrates, some menus contain over grams of carbohydrates for approximately 2, calories or less, which is proportional to grams of carbohydrates at 3, calories. However, as dietary fat is reduced, the dietary carbohydrate content typically rises and the desired reduction in plasma cholesterol concentrations is frequently accompanied by an elevation of plasma triacylglycerol.
This suggests that it is the addition of carbohydrate, not the removal of fat, that is associated with HPTG [hypertriaclglycerolemia]. Triglycerides are the primary source of stored energy in the body, which are burned off between meals to keep you energized throughout the day and to maintain your metabolism overnight.
On the other hand, if you replace calories from fruit with excess calories from fat and protein, as in low-carb diets, those excess fat triglyceride and protein calories are just changed back to glucose through gluconeogenesis, and fatty acids are converted to ketones to provide energy when glucose is lacking. Instead, we just need to focus on ingesting sufficient amounts of energy calories and nutrients to maintain a healthy weight. D warned of "the rising tide of triglycerides that is frequently triggered when a diet drops below 25 percent of calories from fat.
Therefore, it is a mistake to assume that an elevated triglyceride level by itself without at least two other signs of metabolic syndrome in a healthy, fit person eating a low-fat diet carry's the same risk of disease. It's more likely that the elevated levels are due to the liver manufacturing and distributing triglycerides from excess carbohydrates to compensate for the low fat intake.
Low-fat diets are also associated with depression and suicide, lowered HDL levels the good cholesterol , and inadequate absorption of vitamins A, D, E, and K. However, these problems are more likely to occur when the overall calorie intake is insufficient. Vetrano approves of this higher amount of fat, citing Guyton's Textbook of Medical Physiology. On the other hand, Campbell does not even list the Mediterranean Diet in the indices of his popular books, The China Study and Whole , a stunning tacit admission of his low-fat bias!
Physician Joel Furhman found dangerously low serum levels of essential fatty acids in vegan patients, a condition which may have contributed significantly to T. These authors with no professional credentials in dietetics need to rethink the application of their high-carbohydrate theory, or should I say their high-carbohydrate myth? Furthermore, unlike easily digested and absorbed carbohydrates from fruit, the more starch in the diet, the more calories are required to convert starch to energy.
In addition, a large portion of starch in the traditional Asian diet is insoluble plant fiber that provides very little if any digestible energy, which explains why one may "eat more and weigh less" on this diet. Even a world-class biochemical researcher like Campbell is not above using this trite marketing slogan in place of scientific evidence to promote the traditional Asian diet.
Yes, you will have less heart disease eating the traditional Asian diet, but that has little to do with the diet's fat and carbohydrate content and more to do with lower amounts of cholesterol oxidation products and lipid oxidation products from fewer thermally treated cooked animal-based foods.
Thirty percent fat is also consistent with the Natural Hygiene recommendation of four ounces of nuts a day from the lower phosphorus nuts when combined with a sufficient amount of carbohydrates and total calories to meet energy needs. See Sample Menu below. Vetrano pointed out that eating an adequate amount of fat avoids health problems related to excessive intake of fruit acid and sugar.
Shelton described how excessive absorption of carbohydrates is related to catarrh or excessive buildup of mucous in the upper respiratory tract. In an article titled The Sleep-Diabetes Connection: Check your blood sugar levels , Web MD reports that high blood sugar levels are associated with sleep disturbances, including the need for more frequent urination at night as the kidneys attempt to reduce serum glucose levels.
The liver normally releases glucose throughout the night to raise blood glucose levels, so there is no need to eat extra carbohydrates in the evening, despite sleep-inducing claims about tryptophan in carbohydrates. In addition to eating enough fat to help avoid blood sugar spikes, eating a sufficient amount of nuts also adds just enough insoluble fiber to a diet of fruits and green leafy vegetables to facilitate normal bowel elimination while lowering intra-luminal pressure to maintain intestinal and colon health.
Sufficient protein from nuts is also necessary to maintain serum albumin levels that prevent fluid swelling in the peripheral limbs and that maintain normal hormonal levels with normal hair, enamel, and nail growth. So, what are the rules for eating a healthy fruitarian diet? It all depends on what you eat. The menu in Table 2. Add water to desired thickness for smoothies, dressings, and soups, or chop dry ingredients into salads. You can also create smoothie bowls by combining blended and chopped ingredients, or eat whole fruits, avocados, and nuts on the side.
Grinding fruits and raw dark leafy greens in a food processor and adding small amounts of nut or avocado dressings makes novel slaws that substitute for lettuce-based salads. Today's romaine lettuce and other popular fruits and vegetables cultivated with high amounts of phosphate fertilizers have low calcium-phosphorus ratios, and are insufficient by themselves to raise the calcium-phosphorus ratio in a vegan diet to healthy levels.
The old mono-meal feeding plan helps avoid wrong food combinations of concentrated protein and starch, but as has been pointed out, eating large mono meals of high-phosphorus and high-protein nuts, high-sugar fruit, or high-acid fruit can present other health challenges by overloading the system with concentrated levels of single nutrients or acid.
The above menu demonstrates an alternative plan that combines small amounts of these foods at meals in proper portion sizes throughout the day without interfering with digestion or overloading the system with any one nutrient or acid.
Human breastfed infants don't take all their protein at one feeding, or all their carbohydrates and fat at another feeding. Nature combines the proper portions of all these nutrients in one balanced liquid meal.
Likewise, based on the nutrient content of human milk, we can use food combinations and portion sizing to balance the nutrients in low-protein starch-free raw fruitarian meals. This allows us to receive a full complement of balanced nutrients consistently at each meal, and it also allows us to efficiently combine any non-starchy raw fruit, nut, or vegetable together.
Avocados contain twice the concentration of essential amino acids provided in human milk, and in Food Combining Made Easy , Shelton classifies avocados as a high-protein food. One large avocado grams or about 7 ounces has four grams of protein. By the way, if you subtract the water weight of the avocado, the water weight of the mature coconut, and the water weight of macadamia nuts, these foods contain very similar amounts of protein by dry weight per gram 0.
Shelton recommends eating avocados with green vegetables and also with acid fruit because of avocados' high fat content. In addition, Shelton allows feeding melon with fresh fruit. Shelton also classifies coconut as a "starchy" low-protein nut, although an analysis of coconut shows its carbohydrate content is actually all sugar with no starch.
Concentrated sweet fruit like bananas, raisins, figs, dates, sweet grapes, and persimmons inhibit gastric secretion and motility during protein digestion, and Shelton says these foods should never be combined with foods high in protein like whole large avocados or large servings of nuts 4 ounces , "despite the delightful flavor of the mixture.
However, when combining fruit, nuts, and vegetables into meals, smoothies, or dressings, we can use portion sizing to lower the protein concentration to no higher than that of human milk, thereby avoiding problems digesting high amounts of protein combined with sugar.
For example, 30 grams of coconut about 1 ounce contains one gram of protein, as does 13 grams of macadamia nuts about half an ounce , and 51 grams of avocado about 1. Fruits and vegetables that contain less than one gram of protein per gram serving can be combined with these milks, thus further reducing the meal's protein concentration.
Putting this into practice, I find that an apple and a small amount of honeydew combined with acid fruit in the Breakfast Smoothie helps dilute the fruit acidity and adds sweetness when mixed with low-protein avocado milk. I find that low-protein coconut milk made from soaked and rinsed coconut digests well with non-acidic sweet fruit like bananas and dates, along with green vegetables in the Lunch Soup.
Coconut's lack of starch also means it may be combined with acid fruit. Low-protein macadamia milk, which is also low in carbohydrates, combines well with sweet fruit in the Dinner Soup , or it may be combined with acid fruit or made into a sauce or dressing. The following Low-Protein Milk table shows the amount of water needed to blend high-protein fruit, nuts, and vegetables which contain more protein than human milk into gram servings of low-protein milk with a protein concentration of only one gram, equivalent to human milk.
For example, to make low-protein durian milk, blend each 70 grams of durian with 30 grams of water, or blend 45 grams of water with each 55 grams of dates to make low-protein date milk. You can combine any of these milks together into meals without exceeding the protein concentration of human milk. You can also use a food tracking program to determine the percentage of protein in your meals relative to the total weight of the food and added water. One final word on vitamin B12 promotional scare tactics used by the animal-based food industry against vegans to protect industry profits: Animal-based foods, the leading cause of alimentary anaphylaxis according to Shelton, are the recommended sources for vitamin B Yet, animals do not make B12, nor do plants.
As explained in an article by Martens et al. Digestive issues that interfere with B12 bacterial production and metabolism in the gut are the real cause of B12 problems, not dietary deficiencies of B12 intake.
The evidence for this is that most B12 problems occur in people who ingest plenty of B12 in animal-based foods and who take commercial supplements. In a society where practically everyone eats animal-based foods, the average B12 serum level is likely to be above normal. Although exogenous sources of B12 may raise serum levels, higher serum levels alone do nothing to correct the gastrointestinal issues in people, vegan or omnivorous, which interfere with B12 metabolism.
For example, malnutrition problems like pernicious anemia result from impaired synthesis of intrinsic factor in the stomach which is necessary for B12 intestinal absorption. If you have gastrointestinal issues, B12 dietary sources alone aren't likely to help. And if you don't have gastrointestinal issues, B12 dietary sources aren't necessary because bacteria in your gut will produce sufficient B12, just as it does in animals.
Taking supplements as "insurance" is not supported by the evidence. Click for more information. Summary So, what are the rules for eating a healthy fruitarian diet? The Body Fat Guide. A sufficient amount of h ealthy fat helps avoid excessive glucose intake that raises triglycerides and harms bone. If you are an athlete, increase your calorie intake by adding carbohydrates for active energy use, which lowers your percentage of calories from fat, although the absolute amount of dietary fat remains the same to meet resting energy needs.