Rice

For Hypothyroidism (under-active Thyroid) eat Rice for Selenium and anti-oxidants, anti-aging, anti-cancer enzymes.

Foods high in Manganese:
www.healthaliciousness.com/articles/foods-high-in-manganese.php

Rice and Potatoes are good for “Resistant Starch”

Whole Grains (Brown Rice) 2.1mg (107% DV per cup cooked)
Other Grains High in Manganese (%DV per cup cooked): Teff (360%), Quinoa (58%), Buckwheat (34%)

Jan 272017
 

The importance of bioavailability
It’s not just the amount of nutrients that a food contains that is important, it’s how bioavailable those nutrients are to the body.
Bioavailability refers to the portion of a nutrient that is absorbed by the body.
The amount of nutrients we absorb from a food is invariably lower than the absolute amount of nutrients the food contains.
The nutrients in some foods are more bioavailable to humans than others. For example, the grass on your front lawn is loaded with vitamins and minerals, but they’re largely inaccessible to humans. Grass contains large amounts of a plant fibre called cellulose, which humans cannot break down. Since we can’t break down the cellulose, we can’t absorb the nutrients grass contains.
On the other hand, nutrients in animal products like fish, meat, poultry, dairy, and eggs are highly bioavailable. This means we can absorb them easily.
The key to nourishing your body, then, is to maximize your intake of bioavailable nutrients. This will ensure that your body has everything it needs to function optimally.

The nutrient density and bioavailability of foods
The table below ranks foods according to their nutrient density and bioavailability.

HIGH MEDIUM  LOW
Organ meat Whole grains* Refined grains (i.e.bread,
pasta, crackers, etc.)
Meat,wild game and poultry Legumes*  Sugar
Fish and shellfish Plant fats and oils**  Industrial seed oils
Eggs Animal fats and oils**  Processed food and snacks
Fruits Dairy products  Sugar-sweetened beverages
Vegetables  Artificial ingredients
Nuts and seeds*  Alcohol
Herbs and spices  Natural sweeteners

* Whole grains, legumes, and nuts and seeds contain substances called “nutrient inhibitors” that impair the  absorption of some of the nutrients they contain.
** Plant and animal fats are relatively low in nutrients, but they play other crucial roles, including helping us to absorb the nutrients in other foods.

Looking at the table you might notice several interesting things.

Firstly, all of the most nutrient-dense foods are real, whole foods, and all of the least  nutrient-dense foods are processed and refined foods.

Processed and refined foods are destroying our health because they promote overeating and inflammation, and inflammation is at the root of all modern disease. Here  we see yet another problem with these foods: they are at the bottom of the scale in  terms of nutrient density.

Secondly, you might be surprised to see that organ meats, meat, fish and shellfish are in  the highest category of nutrient density. In fact, when the major nutrients required for human function are considered, these foods are even more nutrient-dense than fruits  and vegetables.

One serving of beef (about 3.5 ounces) typically contains more B12,  niacin (B3), vitamin D, retinol (vitamin A), zinc, iron, potassium, phosphorus, and EPA and  DHA than the same amount of blueberries or kale, which are two of the most nutrient dense plant foods. In addition, the nutrients in meat are highly bioavailable when  compared to foods like cereal grains, nuts and seeds, and legumes. The bioavailability of zinc, for example, is four times higher in meat than it is in grains.

Thirdly, while neither animal nor plant fats are especially nutrient dense, they do play other important roles in the diet. Perhaps most importantly, they help us to absorb the nutrients that are present in other foods.

Finally, look at where whole grains and legumes are on the table; they’re not the  nutritional powerhouses you may have been led to believe they are. Not only do they lack important nutrients, but they also contain substances called “nutrient inhibitors” that make it more difficult for us to absorb some of the nutrients they do contain.

Cultures who ate a lot of grains and legumes went to great lengths to break down these nutrient inhibitors so they could better absorb the nutrients in these foods.
Methods included soaking, sprouting, fermenting, and leavening.
If you have the time and energy to prepare grains and legumes in these ways, and you tolerate them well, there’s no reason they can’t be part of a diet that emphasizes other more nutrient dense foods like meat, fish, eggs, and fruits and vegetables.

Likewise, if you eat nuts and seeds, you should soak and then dehydrate or roast them first in order to increase the bioavailability of the nutrients they contain.

Jan 272017
 

Video with explanation of hypothyroidism and tips on diet to help resolve the problem.

8 minutes.

 

Diet rich in;

  • Protein
  • Iodised salt
  • Sea salt
  • Most fish
  • Fish oil
  • Sea weed / kelp
  • Eggs
  • Certain cheeses
  • Green leafy vegetables

Eat foods that contain a lot of fatty acids;

  • Almonds
  • Walnuts
  • Whole grains
  • Lean Meat
  • Milk
  • Egg Whites

Eat foods with Selenium that contain anti-oxidants, anti-aging, anti-cancer enzymes;

  • Rice
  • Corn
  • Wheat
  • Brazil Nuts
  • Walnuts
  • Onions
  • Oats
  • Garlic
  • Soybeans

Chicken, Beef and certain fish also contain Selenium so be careful not to overdose.

Eat Vitamins

  • A
  • B2
  • B3
  • B6
  • C

Eat foods that contain these vitamins including;

  • Bananas
  • Bok Choy
  • Broccoli
  • Cantaloupe
  • Carrots
  • Egg Yokes
  • Figs
  • Oranges
  • Spinach

Stay away from;

  • Sugar
  • Junk food & fast food – especially fried fast food
  • Vegetables that contain high amounts of iron – cauliflower, mustard
  • Alcohol

 

7 foods that help with Hypothyroidism

4 minutes

  1. Coconut oil – 1 teaspoon virgin coconut oil per day
  2. Ginger Tea   source of zinc, magnesium, potassium
  3. Fish – selenium, iodine, B12, Omega 3
  4. Apple Cider Vinegar – restore pH balance
  5. Nuts – for selenium – Brazil nuts, Macadamia, Hazelnuts
  6. Wild Oats – selenium, iron, zinc, manganese, fiber
  7. Black Walnut – iodine, magnesium.  Blood purifier- removes toxins from blood

The Elimination Diet
Dr. Izabella Wentz with Tom Malterre on the Elimination Diet

45 min

Jan 272017
 

Magnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives). Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.

An adult body contains approximately 25 g magnesium, with 50% to 60% present in the bones and most of the rest in soft tissues. Less than 1% of total magnesium is in blood serum, and these levels are kept under tight control. Normal serum magnesium concentrations range between 0.75 and 0.95 millimoles (mmol)/L . Hypomagnesemia is defined as a serum magnesium level less than 0.75 mmol/L. Magnesium homeostasis is largely controlled by the kidney, which typically excretes about 120 mg magnesium into the urine each day. Urinary excretion is reduced when magnesium status is low.

Assessing magnesium status is difficult because most magnesium is inside cells or in bone. The most commonly used and readily available method for assessing magnesium status is measurement of serum magnesium concentration, even though serum levels have little correlation with total body magnesium levels or concentrations in specific tissues. Other methods for assessing magnesium status include measuring magnesium concentrations in erythrocytes, saliva, and urine; measuring ionized magnesium concentrations in blood, plasma, or serum; and conducting a magnesium-loading (or “tolerance”) test. No single method is considered satisfactory. Some experts consider the tolerance test (in which urinary magnesium is measured after parenteral infusion of a dose of magnesium) to be the best method to assess magnesium status in adults. To comprehensively evaluate magnesium status, both laboratory tests and a clinical assessment might be required.

Recommended Intakes

 

 Recommended Dietary Allowances (RDAs) for Magnesium
Age Male Female Pregnancy Lactation
Birth to 6 months 30 mg 30 mg
7–12 months 75 mg 75 mg
1–3 years 80 mg 80 mg
4–8 years 130 mg 130 mg
9–13 years 240 mg 240 mg
14–18 years 410 mg 360 mg 400 mg 360 mg
19–30 years 400 mg 310 mg 350 mg 310 mg
31–50 years 420 mg 320 mg 360 mg 320 mg
51+ years 420 mg 320 mg

 

Sources of Magnesium

Food

Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially.

Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of magnesium in water varies by source and brand (ranging from 1 mg/L to more than 120 mg/L).

Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body.

Selected Food Sources of Magnesium
Food Milligrams
(mg) per
serving
Percent
DV
Almonds, dry roasted, 1 ounce 80 20
Spinach, boiled, ½ cup 78 20
Cashews, dry roasted, 1 ounce 74 19
Peanuts, oil roasted, ¼ cup 63 16
Cereal, shredded wheat, 2 large biscuits 61 15
Soymilk, plain or vanilla, 1 cup 61 15
Black beans, cooked, ½ cup 60 15
Edamame, shelled, cooked, ½ cup 50 13
Peanut butter, smooth, 2 tablespoons 49 12
Bread, whole wheat, 2 slices 46 12
Avocado, cubed, 1 cup 44 11
Potato, baked with skin, 3.5 ounces 43 11
Rice, brown, cooked, ½ cup 42 11
Yogurt, plain, low fat, 8 ounces 42 11
Breakfast cereals, fortified with 10% of the DV for magnesium 40 10
Oatmeal, instant, 1 packet 36 9
Kidney beans, canned, ½ cup 35 9
Banana, 1 medium 32 8
Salmon, Atlantic, farmed, cooked, 3 ounces 26 7
Milk, 1 cup 24–27 6–7
Halibut, cooked, 3 ounces 24 6
Raisins, ½ cup 23 6
Chicken breast, roasted, 3 ounces 22 6
Beef, ground, 90% lean, pan broiled, 3 ounces 20 5
Broccoli, chopped and cooked, ½ cup 12 3
Rice, white, cooked, ½ cup 10 3
Apple, 1 medium 9 2
Carrot, raw, 1 medium 7 2

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

People with gastrointestinal diseases

The chronic diarrhea and fat malabsorption resulting from Crohn’s disease, gluten-sensitive enteropathy (celiac disease), and regional enteritis can lead to magnesium depletion over time. Resection or bypass of the small intestine, especially the ileum, typically leads to malabsorption and magnesium loss.

 

Tolerable Upper Intake Levels (ULs) for Supplemental Magnesium
Age Male Female Pregnant Lactating
Birth to 12 months None established None established
1–3 years 65 mg 65 mg
4–8 years 110 mg 110 mg
9–18 years 350 mg 350 mg 350 mg 350 mg
19+ years 350 mg 350 mg 350 mg 350 mg