PATRICIA THOMPSON, registered nutritionist in Kingston states that food is much more than a bellyful.
Food is a source of antioxidants which fight against free radicals that affect ageing, pain and symptoms of degenerative diseases and which raise the risk of chronic diseases such as cancer and provides nutrients including vitamins and minerals.
Food is also a source of phytochemicals and zoochemicals, as well as vitamins and minerals control a lot of the energy giving process in food. One cannot lose fat weight (instead of muscle and water) without calcium.
Phytochemicals are from plants and zoochemicals are from animals. Both promote optimal health, antioxidants, enzymes and nutrients and in the meantime convert free radicals to harmless waste.
RADICALS
Some free radicals arise normally during metabolism, others from exposure pollutants and other environmental hazards.
However, they arise, they can cause damage to cells, resulting in disease. The aim of good nutrition is to preserve the regenerative capacity of cells.
Antioxidants are critical in removing free radicals from the body's cells so that they can rejuvenate themselves. Natural antioxidants are vitamins A, C and E which are known as the ACEs. Selenium is also very potent.
Vitamin A is known as retinal in animals, carotenoids in plants. Vitamin C is ascorbic acid, white in colour. Vitamin E is a light-yellow oil found in foods with fats. Its chemical name is tocopherol.
Vitamins are complex compounds whose functions vary according to their amount. Varying intakes are required for adults to reduce the risk of cancer, reverse the effects of the common cold and other conditions.
CALCIUM
Calcium has a recommended daily allowance of between 50 to 150 milligrams, but those with arthritis might need more to relieve inflammation and pain. Alcoholics will also need more than the RDA (recommended daily allowance) for calcium and vitamin C.
Individuals who smoke excrete vitamin C and may need as much as 200 milligrams daily.
However, in the body, vitamins and minerals have a tight balance. Above 200 milligrams, urine becomes acidified.
In smokers this causes nicotine to be excreted rapidly and the craving increases. Too much therefore is not good for smokers. Acidified urine might also lead to kidney stones.
Children also cannot tolerate excessive levels of vitamins and minerals as over intake might lead to diarrhoea. Excessive levels of some minerals will lead to a toxic condition in the body.
At normal RDA levels, vitamin C builds healthy capillaries, aids in the absorption of iron, heals wounds and broken bones.
IMMUNE SYSTEM
Adequate levels of this antioxidant also boost the immune system of the body and helps in maintaining normal cholesterol levels. Good sources of vitamin C are fresh fruits. One West Indian cherry has enough for a week. Guavas are also an excellent source.
Vitamin A is good for normal eye function, skin, bones teeth. Scaly skin could be a sign of vitamin A deficiency. Vitamin A also boosts the immune and reproductive system.
Good sources of vitamin A are yellow fruits, dark green vegetables. Some foods with vitamin A are callaloo, carrots, oranges and deep yellow sweet potatoes. Retinal or vitamin A from animals and animal products such as liver, milk, cheese. One serving of liver can give you enough retinal to last a week.
Vitamin A is also found in fish oils. The recommended daily allowance for those who take their vitamins and minerals from supplements is 5000 international units (IU). Much higher levels are use to treat acne.
Next week: Completing the nutrient puzzle. Information presented by nutritionist Patricia Thompson at the Forever Young health seminar held at the Hilton Kingston hotel in March, 2006.
Cheese is a good source of vitamin A.
