Healthy Fat-Soluble Vitamin Combinations

Vitamins Photo

Healthy Fat-Soluble Vitamin Combinations is my first investigation of the claims made in Healthy Food Combinations Chart. The claims are repeated on many Internet sites, but there does not appear to me much justification for the claims. The original article is light on references, so I am investigating each claim to see if it is relevant to modern healthy eating best practice.

I have to say that my early investigations are not encouraging. I now question the whole idea of healthy food combinations. If you simply say that a variety of healthy food is important, then that is probably sufficient. Of course, that raises questions about what constitutes healthy food. I have some ideas that I will present later, but for now, I am going to look at the claims for fat-soluble vitamin combinations, that was exemplified by almonds and yoghurt.

First, the article claims that “many essential vitamins are activated and absorbed best when eaten with fat.” Unfortunately, there is no reference to support this assertion. The article continues to describe fat soluble vitamins A, D, and E – they forgot K. They list various foods claimed to be vitamin-rich, and lead on to suggest food combinations that will allow you to get the most fat-soluble vitamins from food.

Now, as there is no reference, we do not know whether this combination is actually valid, but that is not important. The important point about fat-soluble vitamins is that our bodies store them in the liver and fat tissue until required.

Also, these vitamins are not lost in cooking, and we only need small amounts. Most people do not need additional fat-soluble vitamins, and mega-doses can be toxic.
Vitamins Photo

Fat Soluble Vitamins and Health

Only in the poorest of poor eaters do we find fat-soluble vitamin deficiencies. They are so widely available that you should not need to worry about them. Here are the main sources of fat-soluble vitamins:

Vitamin A Food Sources

Vitamin A is available from dairy products, fish, and liver. Plant sources are mainly orange and dark green vegetables and fruits including: apricots, carrots, dark green leafy vegetables, pumpkin, and winter squash.

Vitamin D Food Sources

Vitamin D is formed in our skins under sunlight. Food sources include milk, oily fish, and cod liver oil.

Vitamin E Food Sources

Vitamin E is available from vegetable oils, and related spreads and dressings. Plant sources include fruit, vegetables, almonds, hazelnuts, and sunflower seeds.

Vitamin K Food Sources

Vitamin K is found in many plant sources including: broccoli, cabbage, cauliflower, spinach and other green leafy vegetables. It is also found in canola, cottonseed, olive, and sunflower oils.

Healthy Fat-Soluble Vitamin Combinations

There is no need to seek healthy fat-soluble vitamin combinations. If you have a vitamin deficiency through poor diet, a general healthy eating plan is sufficient. Food combinations are not likely to be any healthier. If you have a deficiency through ill health, there may be some advantage from switching some foods to help overcome that deficiency. However, food combinations are unlikely to help.

If you need help with specific vitamin deficiencies, please ask in the healthy eating forum.

Fat-Soluble Vitamin References

Fat soluble vitamin food source information from Fat-Soluble Vitamins: A, D, E, and K by L. Bellows and R. Moore. Colorado State University Extension

Functional Citrus Food

Healthy Citrus Infographic

Functional citrus fruits help fight common diseases.

We all know that fruit is good for us. Citrus fruits have many healthy properties.

But if citrus fruits are so healthy, why do we discard the best bits?

A food study published in Preventative Medicine journal investigates the health benefits of functional citrus food. In “Functional benefits of citrus fruits in the management of diabetes,” the authors also consider other diseases. It summarizes benefits, and potential benefits, from citrus fruits, for:

  • Cancer
  • Cardiovascular diseases
  • Chronic inflammation
  • Diabetes
  • Nutrition and wellness

Though much of the report deals with animal research, there is ample evidence of human benefits from various citrus fruits:

citrus fruit extracts represent an excellent candidate for nutraceuticals and functional foods geared towards the management of diabetes, cardiovascular diseases and cancer.

Continue reading Functional Citrus Food

Healthy Food Combinations Chart

Healthy Food Combinations Photo

In the forum recently, Joan asked if I had any healthy food combination charts. Now, that raises a bunch of questions about the state of your health. I’m wary of recommending specific food combinations in general terms, because what improves health for one person, might have little or no effect on the next.

However, when I looked for some relevant research, I found an interesting summary of several food combinations that have been shown to have real health benefits. That summarizes 13 healthy food combinations. Unfortunately, the examples are not always linked to the correct research.

I am investigating each claim in detail to find the latest science. I’ve also found some additional research pointers that indicate more potential. For today, I list the combinations from the aforementioned summary in the chart below. I will return to each combo for specific articles another day.

Continue reading Healthy Food Combinations Chart

Choosing Alkaline Foods For Your Healthy Diet

How Do You Choose Alkaline Foods photo

Foodary is full of alkaline foods information. I plan to make choosing alkaline foods easier with examples of alkaline diet plans.

Standard plans can help you get started with an alkaline diet. However, I prefer to help you find the alkaline foods that are right for you. That means working with you to choose the foods that match your health and your tastes.

I believe an alkaline diet is basically a healthy diet. But a diet that makes you alkaline might not be healthy for you. If you hate limited food options on a pre-made plan, you won’t stick to that diet. If you have a health problem that restricts your diet, a pre-made alkaline diet might not be your healthiest option.

Continue choosing Alkaline Foods

What Diet for Your Disease?

Diets and Diseases image

Foodary is more than alkaline diets. I investigate and explain diets and health. All diets affect health, but here, I’m looking at specific diseases.

You must consider your personal health situation when planning your diet. If you suffer from any disease, it may affect your choice of food and drink items. Sometimes food groups are restricted, sometimes they are beneficial. Let’s look at different diet choices for specific diseases.

What Diet for Your Disease?

Recently, I reviewed alkaline diets and diseases in What has pH Balance to do with Diseases? Alkaline diet is important to me, but I want Foodary to cover all healthy eating plans.

Prompted by a recent report, I list various diets here. Later, I will take a more in-depth view of the most relevant diets and diseases. The report is “Types of diet and their nutritional impact on health,” published in the May 2014 edition of Science and Technology (Sci. Technol. 2014, 1(1), 26-29). There is very little specific detail in the report, but it does give a very useful overview that I will choose as a starting point. It also has the facts wrong on alkaline diet, but this is not unusual in many books and published nutrition studies.

Continue reading What Diet for Your Disease?

Best Alkaline Foods Servings

Best Alkaline Foods Servings photo

My best alkaline foods servings list shows the top 100 most alkaline foods by serving size.

In my previous Most Alkaline Key Foods List, I looked at the best popular foods. That information is derived from the list of key foods prepared by USDA. Unfortunately, we know that popular foods are not necessarily healthy, so I have widened the scope.

My new list of best alkaline foods shows the top 100 alkaline foods in the entire USDA foods list. The biggest drawback of that list is high levels of duplication. I’ve tried to reduce this by omitting:

  • Obvious duplicates where foods are listed with and without salt.
  • Baby foods
  • Highly processed foods

Salt does not affect PRAL estimates. So, I’ve omitted those duplicates. Processed foods are difficult to omit completely. I’ve tried to keep packaged foods that are not overtly unhealthy. However, some may have slipped through, so tell me if you see any unhealthy foods, and I will remove them.

Read the Best Alkaline Foods Servings List now

pH Balance and Diabetes

pH Balance and Diabetes photo

Earlier, I looked at several diseases that might be helped with an alkaline diet.

Today, I am adding diabetes to that list.

Before I look at how pH balance might help diabetes, I need to clarify some important points about alkaline diets and pH balance.

I will explain the importance of measuring food intake the right way. Then I will describe a nutrition study showing a link between correctly measured alkaline foods and diabetes.

Alkaline Diets and pH Balance

pH Balance and Diabetes photoBoth these terms are used widely in books, the Internet, and wider media. They are related in that pH Balance is what we strive to achieve, and alkaline diet is the way to achieve it. pH Balance simply means that the food you eat balances the acid load on your kidneys. It is measured by testing urine:

The target pH for urine in healthy individuals is 6.5 to 7 in the morning, rising to 7.5 through the day.

Confusion arises when people publish data on food pH values, made worse because they usually omit to explain how pH has been measured. Food pH, however it is measured, does not affect acid load. It is useless, and potentially dangerous, to measure pH values for food or food ash. We know that alkaline diets can be beneficial, but if you use the wrong measurements, you can mistakenly eat too many acid-forming foods or eat too few alkaline-forming foods.

The correct food measurements for alkaline diets estimate the acid load on the kidneys. PRAL (Potential Renal Acid Load) is currently the best measurement, though I have also explained other options for defining pH Balance Diet Scores.

Continue reading pH Balance and Diabetes

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