Nutritional Food Values

Nutritional Food Values

By

Simon Staub

Published by Simon Staub

At Smashwords

Copyright 2016 Simon Staub

Dedication

For my children, Jean and Trevor. Love of my life, inspiration and source of my strength.

Simon

This eBook is licensed for your personal enjoyment only, it may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient.

If you’re reading this book, and did not purchase it, or it was not purchased for your use only, then please return to your favorite eBook retailer and purchase your own copy. Thank you for respecting the hard work of this author.

My eBook is presented to you, so I can share with you, the knowledge I have gathered for my personal use, on all the common foods that I use. It contains many facts that have been sourced and verified through many different governments and independent sources. These facts and figures are meant as a guide only to assist in planning wholesome meals, they show the higher amounts of useful readily available nutrients in each item.

Every effort has been made by me the author to present accurate and up to date information within this document, new information and methods are always coming to hand. Therefore, I, the author reserve the right to update or change the contents and information as any changes are required.

I strongly advise everyone to do their own research into the different values of the foods in your local areas or countries as all the nutritional values will differ depending on where it is grown and the conditions it is grown in. I, the author take no responsibility for any errors or discrepancies in this document or any actions taken by anyone whether monetary, legal or otherwise. It is the reader’s sole responsibility to seek additional information and satisfy themselves with the exact values where appropriate. Reader's results will vary according to their skill levels and individual perception of the contents.

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Table of Contents

Introduction

Chapter 1 Vegetables

Asparagus – Aubergines or Egg Plant – Broccoli – Beets or Beetroot – Brussels Sprouts

Carrots – Cauliflower – Capsicum or Bell Pepper – Cabbage – Courgettes or Zucchini

Corn – Chili – Cucumber – Celery – Choko or Chayote - Garlic – Ginger – Green Beans – Leeks

Lettuce, Romaine - Mushrooms – Onions – Parsnips – Peas - Potato – Pumpkin – Swedes

Sweet Potato - Turnips - Turnip Greens – Tomatoes – Taro – Yams

Chapter 2 Fruit

Apple – Avocado – Banana – Blackberries – Boysenberries – Cranberries – Coconut

Cherries, Sweet and Tart – Dates – Grapes – Grapefruit – Figs – Kiwifruit – Lemons and Limes

Mango – Melons or Cantaloupe – Mandarins or Tangerines – Nectarines – Oranges

Pawpaw or Papaya – Pineapple – Peaches – Pears – Pomegranates – Plums

Raspberries – Strawberries – Watermelon

Chapter 3 Nuts and Seeds

Acorns – Alfalfa Seeds – Almonds – Brazil Nuts – Cashews –Macadamia Nuts

Peanuts – Walnuts – Sesame Seeds - Sunflower Seeds – Pumpkin Seeds

Rice, White and Brown - Barley – Oats – Rye – Wheat Flour, Whole Grain

Corn Yellow – Kidney Beans - Mung Beans – Lentils – Soybeans - Pasta

Chapter 4 Common Herbs and Spices

Allspice – Star Anise –Basil – Black, White Pepper – Cayenne or Red Pepper

Celery Seeds – Bay Leaves - Ceylon Cinnamon – Dried Chili Pepper

Chervil – Cloves – Coriander or Cilantro – Cumin – Dill – Fennel – Dried Ginger

Lemongrass – Mint – Mustard Seed – Nutmeg and Mace – Oregano

Parsley – Peppermint – Rosemary – Sage – Thyme – Turmeric

Chapter 5 Dairy Products

Whole Milk – Flavored Milk Drinks, Commercial – Milk Chocolate Drink, Homemade Cocoa

Ice Cream Natural Organic - Cream Fresh – Sour Cream Cultured and Imitation

Butter – Margarine – Cheese, Cheddar – Cheese, Parmesan – Feta Cheese

Processed Cheese - Cream Cheese – Cottage Cheese – Yoghurt Full Milk

Chapter 6 Meat

Beef, Grass Fed – Turkey – Chicken – Eggs – Pork – Goat

Lamb – Mutton - Rabbit – Venison

Chapter 7 Seafood’s

Prawns or Shrimp – Abalone – Scallops – Oysters – Mussels – Clams

Squid - Mudcrabs – Crayfish or Lobster – Sardines – Herring – Flounder

Tilapia - Trout – Salmon – Eel – Grouper – Orange Roughy

Tuna, Bluefin – Snapper – Swordfish - Shark

Chapter 8 an Explanation of the Health Benefits and Disadvantages of

Some Common Foods

Commercially Raised Live Stock – Farmed Fish – Condiments

Grains - Sea or Rock Salt –Fermented Foods - Canned Foods – Breakfast Cereals

Vitamin and Mineral Supplements – Baby Milk Formulas - Baby Foods

Pasteurized Milk – Processed Cheeses – Store Brought Baked Goods, Bread, Cakes & Biscuits

Cooking Oils – White Sugar – Sugar Substitutes – Junk Foods – Confectionery

GM Foods – Caged Eggs – Processed Meats – Ice-cream

Chapter 9 an Explanation of Different Nutrients and how they affect our Bodies

Calories – Carbohydrates – Cholesterol the real facts – Fats – Protein

Vitamins

Vitamin A – Vitamin B1 Thiamine – Vitamin B2 Riboflavin – Vitamin B3 Niacin

Vitamin B4 Adenine – Vitamin B5 Pantothenic Acid – Vitamin B6 Pyridoxine

Vitamin B7 Biotin – Vitamin B8 Inositol - Vitamin B9 Folic Acid

Vitamin B10 Pteroylmonoglutamic Acid – Vitamin B11 Salicylic Acid

Vitamin B12 Cyanocobalamin - Vitamin C Ascorbic Acid – Vitamin D

Vitamin E Alpha-tocopherol - Vitamin K1 Phylloquinone

Vitamin K2 Menaquinone – Vitamin K3 Menadione

Minerals

Sodium – Chloride – Potassium – Magnesium – Calcium – Phosphorus

Sulfur or Sulphur – Iron – Zinc – Chromium – Cobalt – Copper – Fluoride

Iodine – Manganese – Molybdenum – Selenium – Boron – Aluminum Exposure

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Introduction

The nutritional requirement of all people, is very similar; we all need the same basic essential nutrients, for optimum health; maintaining our various internal systems, energy levels, physical and mental development, combating sicknesses and to recover from accidents, infection and illness. All natural foods contain some of the essential nutrients we need, although some contain a larger variety of nutrients than others. There is no one food that contains all the different compounds our body needs, making it necessary to consume foods from a selection of different foods and food groups that are available to us. Often it’s very hard to ascertain exactly what the real facts are and to find information regarding what is required by our bodies to maintain optimum health, especially with the multitude of conflicting and often outdated advice from many sources, as well as many misleading advertisements from large food manufacturers, for their products. A large proportion of processed foods, are packaged with claims they are healthy and contain certain health promoting qualities in order to convince people to buy them, but usually if something is manmade, then it probably should not be eaten. This is also true for body care products, they contain a multitude of hazardous chemical additives, as a rule, you should not put anything on your skin you would not put in your mouth.

The human skin is the largest organ of the body and the most neglected, it is made to keep our insides in, but is not an impenetrable barrier, in fact is very porous allowing many substances applied to the skin or in the environment to enter the body directly into the tissue, fat, blood stream and cells, as opposed to substances that are ingested, these have to pass through the stomach and gut, a closed system, where many unwanted substances can often be dealt with by a healthy body by using natural compounds that are already present in our foods if we choose to opt for a wholesome diet, then excreted without being permanently lodged in body fats and tissues. If our bodies are free of as many toxins and environmental pollutants as possible, then our systems will be better able to cope with complications, illnesses, diseases and other problems, because the body is less stressed.

This book has been created to provide facts and clear information to help in the planning of healthy, nutritious meals and diets by showing the food values obtainable from different fresh foods. These can be found in list form in the first 7 Chapters. The following chapter’s 8 and 9 provide an easy to understand description of what the different compounds; vitamins, minerals, proteins, carbohydrates and other nutrients are how our bodies use them and their various health benefits.

The values expressed in this book are intended as a guide to assist in deciding the best foods to use when planning meals and diets; they are an average value as per the daily nutritional recommendations used by USA, AU and UK government standards. The actual values can vary depending on factors such as where the produce is grown and the condition of the soil the produce is grown in. Many processed or dead foods have had most of their natural goodness destroyed during their processing or manufacturing, which also makes them unpalatable and unappetizing, to counter this they have a mixture of artificial colors and flavors added, as well they are often fortified with man-made chemicals, vitamins, minerals and other substances. Many staples such as wheat flour, breakfast cereal and fruit juices are by government regulation fortified with chemical versions of natural vitamins and minerals because of this. These additives are poor substitute for the real thing and often harmful to your general health. Processed foods are mostly the subject of huge advertising campaigns, often costing millions of dollars by multinational food corporations to convince you need them and must buy them. Healthy, wholesome, live foods are usually produced by very small scale farmers who do not have the resources to advertise and promote their goods. Organic produce is often more expensive because it’s produced in smaller quantities, the farming methods are more labor intensive and the available produce is limited making it often hard to find. Some of the best places to look for wholesome organic produce in your area are the organic or fresh produce areas in large supermarkets, farmers markets, ethnic markets, homegrown produce stalls, flea or street markets, Asian markets and food co-ops.

Almost all the chronic health problems that plague modern man, Cancer, High Blood Pressure, Heart Disease, High Bad Cholesterol Levels, Diabetes, Obesity, Arthritis, Allergies, Respiratory System Problems Alzheimer’s etc. is the result of our diets, inactive lifestyles and industrial pollutants. Many of the chemicals and synthetic substances added to our foods the body has no natural way of dealing with. These chemicals can change the whole chemistry system of the body blocking normal functions and weakling the immune system allowing tumors and cancers to form and even stopping the benefits we would normally get, and expect to get from any wholesome foods we consume.

Modern fruit and vegetable growing practices and processing have in many cases added unnecessary substances to and corrupted many basic foods, many harmful additions like pesticides, herbicides, fungicides, artificial fertilizers, cross breeding and now genetic modification GM are used to increase production and profits. Chemical fertilizers can prevent or retard plants, natural abilities to absorb nutrients from the soil. In many cases this has resulted of foods that are lacking many of the nutrients Mother Nature intended them to contain.

There is much debate and many opinions on what our bodies need and the different types of foods people should eat. What is best? Should you be a Vegetarian? A Vegan? Eat only Raw Foods? Eat organic foods or just standard produce? Should we eat meat? Eat an only fish diet? Have a high protein and low fat? To, or not, to eat eggs? Is Dairy harmful? Wheat? Rice? Corn? The questions are endless and the answer also complicated

The best advice on what should we eat, came from my father, who was a General Practitioner (family Doctor) in a small country town 45 years ago in New Zealand, doing everything needed from delivering babies and general surgery, to caring for geriatrics and all in between. My Fathers advise, was to eat as wide a range of fresh, wholesome, organic foods as possible, a little of everything, and not too much of anything as well as avoiding as many processed foods as practicable. This was good advice then and still is today, by consuming as few processed foods as reasonably possible, striving to eat mainly natural fresh, hopefully organic, raw or lightly cooked produce, your general health and wellbeing, as well as resistance to illness will be improved.

The following lists of foods are divided into different food groups for ease of comparison, Vegetables, Fruit, Herbs and Spices, Nuts, Seeds and Grains, Diary, Meats and Seafood’s.

They show the highest, readily usable, daily percentage values of the vitamins, minerals, carbohydrates, fats or oils and proteins as well as other nutrients and essential compounds they contain, as per the daily recommendations used by the USA and UK standards, for an average person with average body weight, doing moderate exercise and using 2,000 calories a day.

Chapter 1 Vegetables

Foods with a GI of 55 or less are considered low glycemic index foods, according to the University of Sydney, Australia. If a food has a GI of 56 to 69 it’s a medium-GI food and if it has a value of 70 it is a high-GI food.

Asparagus 1