Making Plans for a Healthy Post-Fast Diet by athina Blog entry

Blog: * in pursuit of perfection *
by athina

Making Plans for a Healthy Post-Fast Diet

An Extended List of Essential Vitamins and Minerals

Date: 12/12/2006 8:07:00 AM ( 18 y ) ... viewed 2635 times

So I've been spending the last few days tweaking what will be my post-fast, long-term diet. I've gotten information from this site and all over the net, and will be using locally grown produce wherever possible. It's not finished, but in the meantime I think some of you might want to read the results of my research in a condensed form.

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VITAMINS

Vitamin E
The richest sources are vegetable oils, cotton seed, sunflower seed, egg yolk and butter. Foods

rich in poly unsaturated fatty acids are also rich in vitamin E.

Vitamin K
Found mainly in fresh green vegetables particularly dark green ones, and some fruits.

Vitamin A
Sources:
(a) Animal Foods: Foods rich in retinol area liver, eggs, butter, cheese, whole milk, fish and

meat. (b) Plant foods: The cheapest source of Vitamin A is green leafy vegetables such as

spinach amaranth which are found in great abundance in nature throughout the year. The darker

the green leaves, the higher its carotene content. Vitamin A also occurs in most green yellow

fruits and vegetables (e.g. papaya, mango, pumpkin) and in some roots (e.g., carrots). The most

important carotenoid is beta-carotene, which has the highest vitamin A activity. Carotenes are

converted to vitamin A in the small intestine.

Vitamin C
Sources include fresh fruits and green leafy vegetables.

Vitamin D
Dietary sources are fish liver oils (of cod, halibut, shark), fat fish ( sardine, salmon,

Herring), egg yolk and dairy products( butter, ghee, milk).

Vitamin B Complex

B1: dried yeast, rice polishings, wheat germ, whole cereals, liver and is found in minimal

quantities in fruits, vegetables, milk etc.;

B2, B3, B6, Pntothenic acid, Folic acid , Biotin include liver, dried yeast, whole and skim

milk powders, peanut, rice polishings etc, good sources include meat, fish, eggs, legumes

(pulses) and dhals, leafy vegetables, whole cereals etc.

B12 Liver, Beef, Fish and eggs

MINERALS

Sodium
Sodium occurs in many foods like milk and vegetables, and is added as common salts during

cooking. It is present in whole meal flour, bread, celery, bananas, water, milk, lotus, dry

stem, pulses, and legumes, green and leafy vegetables; beetroot, fruits, fish and meat, and all

ordinary articles of diet.

Copper:
Copper is found in fresh and dried fruit, green and leafy vegetables. It is available in liver,

kidney, shellfish, and dried legumes.

Iodine
Sources: sea fish, sea salt, green vegetables and leaves like spinach grown on iodine rich

soil. The common sources are milk, meat, and cereals.

Phosphorus
Found in cereals, whole meat brad and flour, wheat germ, soyabeans, almonds and other nuts,

meat, poultry, fish, eggs, grapes, citrus fruits, blackberries, cranberries, cucumbers,

tomatoes, and watermelons.

Iron
Found in abundance in green and leafy vegetables. All wholegrain cereals, pulses, legumes,

jaggery, fish, and animal foods like egg, liver, meat etc. (except milk, butter), and

vegetables like dry lotus stem, cauliflower greens, turnip greens, lentils, peas, green leafy

ones and fruits like black currants, water melons, raisins, dried dates are good sources of

Iron.

AMINO ACIDS

Threonine
Available in plenty in maize, rice, wheat germ, fieldbean, rajmah, agathi, lettuce, spinach,

colocasia, bitter gourd, and cauliflower, jackfruit, cashew nut, sesame seeds, sunflower seeds,

apples, persimmon, egg, pork, milk, and yeast.

Leucine
Found in plenty in bajra, jowar, wheat, Bengal gram, black gram, field bean, soyabean,

drumstick leaves, spinach, colocasia, radish, sweet potato, bitter gourd, cauliflower, almond,

gingelly seeds, pistachio, walnut, apple, beef, egg, milk, and cheese.

Isoleucine
Available in millet, ragi, rice, black gram, rajmah, bathua, spinach, radish, sweet potato,

tomato, ash gourd, cashew nut, linseed, banana, apple, egg, cheese, and dry yeast. The RDA for

children is 28 mg, and for adults is 10 mg per kg. body weight.

Tyrosine
Available mainly in ragi, parboiled rice, cow pea, peas, soyabean, pumpkin leaves, spinach,

colocasia, yam, ladies fingers, brinjal, grount nut, gingelly seeds, figs, strawberry, curd,

milk.

Phenylalanine
Found in Italian millet, varagu, horse gram, red gram, bengal gram, fenugreek, spinach,

colocasia, potato, radish, yam, bitter gourd, brinjal, jack, almond, gingelly seed, ground nut,

piyal seeds, banana, egg, milk, curd, cheese, and persimmon.

Valine
Found in plenty in ragi, paraboiled rice, varagu, horse gram, rajmah, agathi, safflower leaves,

radish, colocasia, bitter gourd, jack, piyal seeds, pistachio, peaches, avocado, egg, and

cheese.

Arginine
Available in plenty in dry yeast, human milk, cheese, pork, grapes, banana, water melon seeds,

piyal seeds, cucumber, cauliflower, tapioca, radish, cabbage, pumpkin leaves, peas, lentil rice

and wheat.

Tryptophan
Sources include bajra, ragi, barley, soyabean, bengal gram, knoll-khol greens, spinach, agathi,

colocasia, sweet potato, cauliflower, cashew nut, mango, papaya, egg, and milk.

PABA
Found in wheat germ, rice bran, milk, and in animal tissues.