This section has the raw data of nutritional information for fruits and vegetables found in Myanmar and Thailand. At least, for the ones that were available through the USDA database on their website. The nutritional information for all of the items are based on 100 gram servings. If we see sugar apple, then the nutritional information is based on 100 grams of sugar apple. In many cases, there is information on the food item in the raw form, as well as the nutritional information of that item cooked.
Information
For Loc = Location, M = Myanmar, T = Thailand. This was based on the short time I was at both locations. Some fruits are seasonal, so this list may not be entirely accurate. Also, this list is based on one area in Thailand, and a few areas in Myanmar, so the list is not entirely conclusive.
For the "Data" column, V = Vitamins, M = Minerals, A = Amino Acids. If the full VMA is written, then there was data for all three sections. If there is an "X" in the correlating position, then that data was missing. For example, arrowroot has "VMX" which means that data was present for Vitamins and Minerals, but no such data was available for Amino Acids.
If a cell has no data, then there were a few possibilities. Either there was no data given, the data was 0, or no such measurement was taken. Unfortunately, the website does not state which reason. Because of this, there is a possibility that a fruit or vegetable could contain some vitamins, minerals, or amino acids, but that particular study did not test for those nutrients. As for my usage, I assume that a cell with no data means 0, unless an entire section is missing data.
Because of the rate in which growers from all over the world have been breeding new varieties, there are way more varieties than we have research, data, and nutritional information. In those instances, although not ideal, refer to the nutritional information of the closet type. For example, we may not have nutritional data on Yellow Dragon dragon fruit, but we do have nutritional information on dragon fruits. Therefore, our best source of reasonable data would be to use the dragon fruit nutritional information.
Usage
Part of the reason for this section, besides the obvious nutritional information, is that the information here can be used to assess areas for malnutrition. If we went to an area in Myanmar, Thailand, or anywhere else in Southeast Asia (anywhere really), we could make a list of all of the foods they eat, quantities, and find out if they are deficient in anything. Then, we can search the list below for fruits or vegetables that provide adequate amounts of that particular nutrient, and make a suggestion or plan to grow that particular item. The great news is that this list is compiled of fruits and vegetables found in Myanmar and Thailand (humid and tropical climate) which means that the likelihood of attaining and growing that fruit or vegetable is high. Also, this list means that other areas that have a tropical and humid climate can grow these fruits and vegetables too.
This page is formed into different sections.
Section 1: Is the nutritional data for the fruits and vegetables found in Myanmar and Thailand.
Section 2: Is the information on how our bodies use each of the vitamins, minerals, and amino acids.
Section 3: Is my own manual nutritional assessment by showing how I used the data in section 1, and how this method can be applied to villages. My example can be easily modified for an individual, family, or community. Another option is to use a nutrition app installed on a smartphone to analyze our nutritional data entered into the app.
This website will not be going into the overall details about nutritional basics, but I highly recommend learning and researching more about nutrition.
DIABETICS:
For diabetics with access to Registered Dieticians (RDs), please consult with a professional. For others that are curious as to the process that some RDs may take to consider meal plans:
(Based on the question "How does a registered dietitian calculate the total allowance of carbohydrate intake, as carbohydrates, including sugars, to determine specific carbohydrate goals and provide personalized recommendations?") That question was asked to ChatGPT, and the following was the reply. (For random questions I asked ChatGPT, refer to the ChatGPT page to reference a few ideas. I would highly suggest asking any and all questions about anything to ChatGPT besides agricultural questions.)
"A registered dietitian (RD) calculates an individual's total allowance of carbohydrate intake, including sugars, and determines specific carbohydrate goals by taking several factors into consideration. Here's a general overview of the process:
1. **Assessment of Individual Needs:** The RD will start by assessing the individual's specific needs and goals. This assessment includes considering factors such as age, gender, weight, height, activity level, medical history, current medications, and individual dietary preferences.
2. **Blood Glucose Targets:** For individuals with diabetes, the primary goal is often to achieve and maintain target blood glucose levels. The RD will consider the individual's target blood glucose range and work to create a carbohydrate intake plan that helps them stay within those targets.
3. **Daily Caloric Needs:** The RD will calculate the individual's daily caloric needs. This is often based on factors like maintaining, losing, or gaining weight, as well as activity level and metabolic rate.
4. **Percentage of Calories from Carbohydrates:** The RD will then determine what percentage of the individual's daily caloric intake should come from carbohydrates. This can vary depending on the person's specific needs and goals. For people with diabetes, the percentage of calories from carbohydrates may be adjusted to help manage blood glucose levels.
5. **Portion Control:** Based on the determined percentage of calories from carbohydrates, the RD will calculate the total grams of carbohydrates allowed per day. They will also consider portion sizes for meals and snacks to distribute carbohydrates throughout the day to prevent blood sugar spikes.
6. **Carbohydrate Counting:** The RD will teach the individual how to count carbohydrates, including sugars, in foods. This involves reading food labels, estimating carbohydrate content, and understanding the carbohydrate content of different food groups.
7. **Personal Preferences:** The RD will take into account the individual's food preferences, cultural factors, and lifestyle when creating a personalized plan. This ensures that the plan is realistic and sustainable for the individual.
8. **Monitoring and Adjustments:** The RD will work with the individual to monitor blood glucose levels and make adjustments to the carbohydrate intake plan as needed. This may involve fine-tuning the carbohydrate goals based on how different foods affect blood sugar.
It's important to note that carbohydrate needs can vary widely from person to person, and the recommendations provided by an RD will be tailored to the specific needs and circumstances of the individual. Regular follow-up appointments with the RD are often necessary to track progress and make any necessary adjustments to the carbohydrate intake plan." - ChatGPT 2023
To download the excel file of the nutritional data below. The file can be opened using Microsoft Excel or Google Sheets. Google Sheets is a free online software that is accessible with any Gmail email account. With the excel file, you can sort columns. For example, you can sort the vitamin C column to show fruits with the most vitamin C.
Nutrition Web (xlsx)
DownloadBefore we continue, I want to point out the effects of processing, not just foods, but the processing of vitamins, minerals, and supplements. We have processed foods and removed away many of the benefits of the foods. In some of the cases of supplements, we have done the same by removing away many of the benefits of foods.
At times, this can be beneficial. We see this in creating new medicine by extracting ingredients from their original sources. However, in other cases, we can be causing more damage than benefits. In even worst cases, like seen in the video, we could be replacing these ingredients with things that are nowhere near the labeled ingredients.
No matter what, we must always understand that supplements are meant by the very name to supplement our diet and are not a replacement for healthy eating. The preferred method is to try and receive vitamins and nutrients from our diets. In the instances of extracted active ingredients, we need to highly research the data to make sure there is a direct correlation between the active ingredient and scientific findings and conclusions of their stated benefit.
This section will go over some of the benefits of each vitamin, mineral, nutrient, and amino acid. The items are based on the nutritional data column headers from "Section 1: Nutritional Data."
Take in mind that the information focuses on the benefits. In many cases, an excess or too much of some vitamins or minerals can have adverse effects on health. For additional information, read the wikipedia or NIH articles that are linked in the names of each vitamin and mineral.
Calorie:
cals = Calories. Calories are a unit of energy equivalent to the heat energy needed to raise the temperature of 1 gram of water by 1 °C. For our purposes, the Daily Value (DV) is the recommended amounts of nutrients to consume or not to exceed each day. For Calories, this DV is 2,000. However, this number fluctuates for many reasons. For Sumo wrestlers, 2,000 calories is far too low. For body builders, sumo wrestlers, and other athletes, this number is increased. For people that are dieting and trying to decrease their body fat, a diet of 2,000 may be too high.
Cholesterol:
cholesterol = a compound found in most body tissues. Cholesterol are important constituents of cell membranes, but a high proportion in the blood of low-density lipoprotein (which transports cholesterol to the tissues) is associated with an increased risk of coronary heart disease. [cholesterol] Our bodies need some cholesterol to make hormones, vitamin D, and substances that aid in our digestion. If we have too much cholesterol (from foods that contain cholesterol like egg yolks, meat, and cheese) in our blood, cholesterol can combine with other substances to form plaque. Plaque sticks to the walls of your arteries. This buildup of plaque is known as atherosclerosis. It can lead to coronary artery disease, where your coronary arteries become narrow or even blocked. To reduce cholesterol, reduce consumption of saturated fats found primarily in red meat and full-fat dairy products, eliminate trans fats (usually found from processed foods like cakes, cookies, pies, microwave popcorn, fried foods, and stick margarine), eat foods right in omega-3 fatty acids like flax and chia seed, fish, walnuts, soybeans, spinach, and Brussels sprouts [foods that lower cholesterol], increase soluble fiber be eating oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.
Carbohydrate:
carbs = carbohydrates. There are three main types of carbohydrates: starches, fiber, and sugars. Carbohydrates are our body's main source of energy. They help fuel our brain, kidneys, heart muscles, and central nervous system. Fiber helps our digestive process, helps us feel full, and keeps blood cholesterol levels normal. [carbs] Carbohydrates, such as sugar and starch, for example, are readily broken down into glucose, the body's principal energy source. Glucose can be used immediately as fuel, or can be sent to the liver and muscles and stored as glycogen. During exercise, muscle glycogen is converted back into glucose, which only the muscle fibers can use as fuel. The liver converts its glycogen back into glucose, too; however, it's released directly into the bloodstream to maintain your blood sugar (blood glucose) level. During exercise, your muscles pick up some of this glucose and use it in addition to their own private glycogen stores. Blood glucose also serves as the most significant source of energy for the brain, both at rest and during exercise. The body constantly uses and replenishes its glycogen stores. [human kinetics] Foods high in healthy carbohydrates are quinoa, oats, buckwheat, bananas, sweet potatoes, oranges, blueberries, grapefruit, apples, and chickpeas. [healthy carbs]
Sugar:
sugars - Sugars come in different forms such as sucrose, fructose, sucralose, and glucose and may be naturally occurring sugars like fructose and glucose from sugar cane, honey, and fruits, while some are created artificial sweeteners like aspartame, neotame, and sucralose. Glucose comes from the Greek word for "sweet." It's a type of sugar you get from foods you eat, and your body uses it for energy. As it travels through your bloodstream to your cells, it's called blood glucose or blood sugar. Insulin is a hormone that moves glucose from your blood into the cells for energy and storage. People with diabetes have higher-than-normal levels of glucose in their blood. Either they don't have enough insulin to move it through or their cells don't respond to insulin as well as they should. High blood glucose for a long period of time can damage your kidneys, eyes, and other organs. Foods that contain naturally occurring sugars for glucose are pasta, whole grains, legumes, and vegetables, for fructose are fruits, for sucrose are table sugar, sweetened products like cereal, yogurt, ice cream, for lactose is milk. [sugar differences]
Dietary Fiber:
diet fibe = Dietary Fiber (DF). Dietary fiber is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes. Dietary fiber comes in two forms, soluble fiber (SF) and insoluble fiber (IF). Soluble fiber dissolves in water to form a gel-like material. Soluble fiber (SF) can help lower blood cholesterol and glucose levels. SF is found in oats, peas, beans, apples, citrus fruits, carrots, lima beans, avocados, broccoli, sweet potatoes, pears, carrots, and guavas. [SF foods] Insoluble fiber (IF) promotes the movement of material through our digestive system and increases stool to natural stool movement and aid in constipation or irregular stools. Foods high in IF are nuts, beans, cauliflower, green beans, potatoes, amaranth seeds, dark leafy greens, blackberries, unpeeled apples, okra, and passion fruit. (IF info) A few of the benefits of dietary fiber are helping to manage weight, prevent constipation, enhance gut health, reduce risk of heart disease and type 2 diabetes, and protection against heart disease. [DF benefits]
Fat:
fat = Fat. Any ester of fatty acids, or a mixture of such compounds, most commonly those that occur in living beings or in food. A few of the foods that contain fats are milk, butter, lard, and cooking oils. Fats are sources of essential fatty acids. Vitamins A, D, E, and K are fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats. Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. Fat also serves as a useful buffer against a host of diseases. When a particular substance, whether chemical or biotic, reaches unsafe levels in the bloodstream, the body can effectively dilute—or at least maintain equilibrium of—the offending substances by storing it in new fat tissue. This helps to protect vital organs, until such time as the offending substances can be metabolized or removed from the body by such means as excretion, urination, accidental or intentional bloodletting, sebum excretion, and hair growth.
The main types of fat are monounsaturated fats, polyunsaturated fats, saturated fats, and trans fats. Monounsaturated (MS) and polyunsaturated (PS) fat are healthy fats. Foods high in MS and PS are salmon, avocado, macadamia nuts, eggs, avocado oil, extra virgin olive oil, Greek yogurt, milk, and peanut butter. These fats can help maintain healthy cholesterol levels. Saturated fat (SF) and trans fat (TF) are unhealthy fats that increase our risk of a stroke, heart attack, and vascular dementia. Foods high in SF are processed fatty meats like sausages, ham, burgers, and bacon, hard cheese like cheddar, whole milk, cream, butter, lard, ghee, palm and coconut oil. Foods high in TF are biscuits, cakes, pies, pastries, margarine, hydrogenate oil products, nondairy coffee creamer, fried chicken, and doughnuts.
Ash:
ash = Ash. The ash content of a sample is a measure of the amount of inorganic noncombustible material it contains. In our data, ash is the leftover mineral content of each item after combustion. For example, if we removed all organic and any other material from our item, what is the weight of the mineral content that is left.
Protein:
protein = Protein are made up of the building blocks called amino acids that come in 20 different types. Those 20 amino acids combine together in various ways to make different types of proteins in our body like proteins for our muscles, bones, hair, heart, and nails. A few of the other benefits of protein in our body are for growth and maintenance like repairing our bodies after injuries and maintaining our muscles. Hormones are made up of proteins like insulin that signal the uptake of glucose, glucagon that signal the breakdown of stored glucose in our livers, and human growth hormone (hGh) that stimulate the growth of various tissue like our bones. Proteins provide structure like keratin, collagen and elastin, which help form the connective framework of certain structures in your body. Proteins help maintain proper pH, balance fluids, bolsters immune health, transports and stores nutrients, and provides us energy. [protein functions]
Vitamin A:
Vitamin A and Vitamin A equiv. is important for normal vision and eye health, cell growth, the immune system, reproduction, growth and development, and helps our heart, lungs, and other organs. [Benefits] Vitamin A may lower our risk of cancers such as Hodgkin's lymphoma, as well as cervical, lung, and bladder cancer. Vitamin A plays a role in our body's natural defenses like the mucous barriers in our eyes, lungs, gut and genitals which help trap bacteria and other infectious agents. Vitamin A is also involved with the production and function of white blood cells which help capture and clear bacteria and other pathogens from our bloodstream. [Benefits2] [Benefits3] - [Livescience Vitamin A]
alpha-Carotene, beta-Carotene, and beta-Cryptoxanthin:
alpha-Carotene, beta-Carotene, and beta-Cryptoxanthin are carotenoids and precursors to Vitamin A. Preliminary research indicated that foods high in carotenoids may reduce the risk of head, neck, and prostate cancers. We as humans are incapable of synthesizing carotenoids within our body and need to consume them through our foods. Carotenoids are considered anti-oxidants. Foods high in alpha-Carotene are carrots, sweet potatoes, pumpkins, and Chinese broccoli (gai lan). Foods high in beta-Carotene are cantaloupe, mangoes, basil, red bell peppers, pumpkin, bok choy, lettuce, red leaf lettuce, spinach, and parsley. Foods high in beta-Cryptoxanthin are orange, madarin, papaya, peach, persimmon, and tangerine.
Lutein and Zeaxanthin:
lutein and zeaxanthin have been studied and showed preliminary evidence for lower incidence of age-related macular degeneration (AMD), most notably the Age-Related Eye Disease Study (AREDS2). Lutein and zeaxanthin act as natural sunblock by absorbing excess light energy and thought to protect our eyes from harmful blue light. [Benefits] Foods high in lutein and zeaxanthin are kale, spinach, bittermelon, broccoli, collard greens, chinese broccoli (gai lan), yellow corn, lettuce, parsley, pea, pumpkin, red leaf lettuce, and scallion.
Thiamine:
thiamine (B1) helps maintain proper nerve function and is required by our bodies to convert carbohydrates into energy. Pregnant women have a greater requirement for the thiamine, especially during the third trimester. [Benefit pregnancy] Thiamine is an essential nutrient that all tissues of the body need to function properly and plays a critical role in energy metabolism and; therefore, in the growth, development, and function of cells. [benefits] Foods high in thiamine are sunflower seeds, macadamia nuts, arrowroot, asparagus, durian, lima bean, jackfruit, lotus root, okra, pea, peanut, potato, snap and snow pea, sugar apple, sweet potato, and winged bean seeds.
Riboflavin:
riboflavin (B2) is essential to the formation of two major coenzymes that are involved in energy metabolism, cellular respiration, and antibody production, as well as normal growth and development. The coenzymes are also required for the metabolism of niacin, vitamin B6, and folate. Foods high in riboflavin are amaranthus blitnum leaves, asparagus, broccoli, chayote, chinese broccoli (gai lan), coriander leaves, dill, longan, lotus root, mint leaves, passion fruit, pea, peanut, spinach, orange sweet potato, and tamarind. [Livescience Riboflavin]
Niacin:
Niacin (B3) helps turn food into energy, and keeps our nervous system, digestive system, and skin healthy. [benefits] The key role of niacin in your body is to synthesize the coenzymes nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP), which are involved in over 400 biochemical reactions in your body — mainly related to obtaining energy from the food you eat. [benefits] Niacin increases good cholesterol and reduces bad cholesterol, may reduce blood pressure, may help treat type 1 diabetes, boosts brain function (the next time your child does not do so well on a math test, instead of giving them punishment, maybe give them foods with a more niacin. =), and improves skin health. [benefits] Foods high in niacin are arrowroot, asparagus, banana pepper, cape gooseberry, ripe chili, coriander leaves, corn, dill, guava, lemon grass, parsley, pea, peanut, potato, sweet potato, tamarind, taro, winged bean root and seeds. [Livescience Niacin]
Panthothenic acid:
Pantothenic acid (B5) is essential in breaking down the building blocks of the cell such as carbohydrates, amino acids and lipids, for fuel, and is necessary for making red blood cells. Panthothenic acid also helps in healthy skin, hair, and eyes, proper functioning of the nervous system, and liver, healthy digestive tract, assists the body in using riboflavin (B2), and making reproductive and stress-related hormones in the adrenal glands. [benefits] Foods high in pantothenic acid are peanut, broccoli, cauliflower, chayote, coriander leaves, corn, dill, garlic, moringa pods, potato, rice, sweet potato, and winged bean seeds. [Livescience Panthothenic acid]
Pyridoxine:
Pyridoxine (Vitamin B6) is needed for over 100 chmeical (enzyme) reactions in our metabolism, is needed for the genetic building blocks of our body, help make hemoglobin, and helps make our neurotransmitters like serotonin that can help regulate mood and even aid in sleep. In one study, higher vitamin B6 intake is associated with lower depression and anxiety risk in females, but not males. Also for women, B6 plays vital roles in ensuring a healthy pregnancy and is best known to relieve nausea during pregnancy and severe morning sickness. Vitamin B6 reduces our chances of cancer, and lowers risk of eye disease. [benefits] Foods containing higher levels of B6 are garlic, arrowroot, banana pepper, green and red bell pepper, bok choy, broccoli, cauliflower, chili, daikon, lima bean, lotus root, napa cabbage, peanut, potato, red cabbage, shallot, sweet potato, taro and yellow onion.
Folate:
Folate (B9) helps to form DNA and RNA, involved in protein metabolism of amino acids, transforming carbohydrates into energy, and is needed for cells to divide. [benefits] Foods that contain higher amounts of folate are amaranthus blitnum leaves, arrowroot, asparagus, broccoli, daikon, dill, katurai, mint leaves, parsley, peanut, and spinach.
Cobalamin:
"Cobalamin (B12) plays a crucial role in various bodily functions. It's essential for:
Red blood cell formation: Vitamin B12 helps produce red blood cells, which carry oxygen throughout the body. A deficiency can lead to anemia.
Nerve cell function: B12 is vital for the health of your nervous system. It helps maintain the myelin sheath, a protective covering around your nerves. Deficiency can cause neurological symptoms like numbness, tingling, and weakness.
DNA synthesis: Vitamin B12 is involved in the production of DNA, the genetic material in your cells.
Metabolism: It assists in the breakdown of fats and proteins for energy." - Gemini - [Livescience Cobalamin]
Choline:
Choline helps our body produce acetylcholine (a neurotransmitter that plays and important role in functions like memory, muscle movement, and maintaining your heartbeat. Choline is required to clear cholesterol from our livers. Foods high in choline are broccoli, peanut, soybeans, almonds, kidney beans, asparagus, cauliflower, cassava, Gai lan, corn, ginger, garlic, lima bean, quinoa, lotus root, pea, and taro.
Vitamin C:
Vitamin C is used by our body to make things like collagen (a protein required to help wounds heal. Collagen is a vital component in fibrous tissue such as tendons, ligaments, skin, the cornea, cartilage, bones, the gut, and blood vessels), helps in the absorption of iron from plant-based foods and helps the immune system work properly to protect the body from disease, and is needed to form blood vessels, cartilage, muscle and collagen in bones. [benefits] Foods high in Vitamin C are citrus fruits like lemons, limes, mandarins, grapefruit, oranges, tangerines, and pomelos. There are foods that have a higher Vitamin C content than citrus fruits like banana pepper, bell pepper, chili, parsley, moringa pods, bitter melon, broccoli, dill, guava, and longan. Other fruits and vegetables that contain good amounts of Vitamin C are amaranthus blitnum leaves, kiwi, bok choy, cabbage, cantaloupe, cauliflower, Gai lan, garlic, india gooseberry, katurai flowers, mango, papaya, kale, brussels sprouts, pineapple, red cabbage, snap and snow peas, strawberry, sugar apple, taro, and water spinach. [Livescience Vitamin C]
Vitamin D:
Vitamin D Although the name would suggest that Vitamin D is a vitamin, Vitamin D is actually a hormone that our body can produce with direct exposure to sunlight on our skin. However, clouds, elderly, obese, hospitalized and nursing home patients, and smog can reduce the amount of direct sunlight. [benefits] Also, our skin may not produce any Vitamin D from sunlight through windows. Vitamin D helps our body absorb calcium, helps our muscles move, helps our nerves carry messages between our brain and body, and our immune system needs Vitamin D to fight off invading bacteria and viruses. [benefits]
In areas where culturally, people remain indoors for various reasons or have their entire body covered (Islamic traditions), Vitamin D deficiencies seem to be highest. In those cases, consuming Vitamin D is even more crucial and necessary. [Vitamin D deficiencies] Generally, foods do not normally contain high enough amounts of Vitamin D to be a good source of Vitamin D. Fruits that contain very small amounts of Vitamin D are avocados, kiwi, bananas, oranges, figs, and papaya (however, these are still not optimal sources of Vitamin D.) Vegetables and food that contain small amounts of Vitamin D are mushrooms, spinach, kale, broccoli, brussels sprouts, raw oysters, and sweet potato. [foods] Other better sources of Vitamin D are from salmon, tofu, eggs, cheese, packaged tuna, and fortified foods that have Vitamin D added to them like milk, orange juice, and cereals. [benefits]
While in Malaysia, I saw some shake vendors selling fruit shakes. (A few fruit stands is not indicative of all of Malaysia.) I asked them if they had milk, and none of them had milk. If the shake vendors do not have milk, then their shakes probably do not contain milk. However, if they start to make shakes with milk fortified with Vitamin D, then they can provide more nutritious Vitamin D shakes for their customers. They can also advertise that their shakes are made with fortified milk with Vitamin D. (Does the amount of sugar added to the shake and sugar in the fruits constitute the benefits of the Vitamin D. No, but if people are going to drink the shakes anyways, at least the shakes are "healthier".
Vitamin E:
Vitamin E is actually comprised of 8 different vitamins. Helps with protection and stability of our cell membranes, maintaining proper skeletal muscle homeostasis, prevents clots from forming in heart arteries, and protect cells from free radical damage, keeps the immune system strong against viruses and bacteria, helps red blood cells and widens blood vessels to keep blood from clotting inside the vessels, helps the body use Vitamin K, as well as reduce the production of free radicals in certain situations. [benefits] [benefits] Foods high in Vitamin E are wheat germ oil, sunflower seeds, almonds, almond oil, abalone, pine nuts, olive oil, shrimp, peanuts and peanut butter. [foods] Foods that contain sufficient amounts of Vitamin E are asparagus, banana flower, bell pepper, broccoli, carrot, coriander leaves, spinach and taro. [Livescience Vitamin E]
Vitamin K:
Vitamin K helps to synthesize proteins involved in hemostasis (blood clotting) and strengthens our bones by helping to create osteocalcin which helps prevent low bone density by producing healthy bone tissue. [benefits] Foods high in Vitamin K are amaranthus blitnum leaves, basil, broccoli, cabbage, coriander leaves, lettuce, parsley, collards, turnip greens, scallion, spinach, kale, mustard greens, Swiss chard, brussels sprouts, sage, thyme, and oregano. [foods] - [Livescience Vitamin K]
Betaine:
Betaine helps the body to detoxify and process homocysteine (high levels of homocysteine have been linked to cardiovascular disease and increased chance of kidney failure), promotes cell hydration by encouraging water absorption and encourages osmosis (process of water through cells), and helps in liver function.
[benefits] Betaine can be synthesized from free choline, so foods high in choline can contribute to higher levels of betaine within our bodies. Foods high in Choline can be referenced above. [betaine synthesis] Foods that contain betaine are spinach, beets, and sweet potatoes.
For the definitions listed in the minerals and amino acid sections, text quoted from Wikipedia and have a link at the end named "wiki" to that particular section or "NIH" for National Institutes of Health, as well as having a link the the main article by clicking the link of each mineral.
Calcium:
Calcium - "Calcium is an essential element needed in large quantities. The Ca2+ ion acts as an electrolyte and is vital to the health of the muscular, circulatory, and digestive systems; is indispensable to the building of bone in the form of hydroxyapatite; and supports synthesis and function of blood cells.
For example, it regulates the contraction of muscles, nerve conduction, and the clotting of blood... Calcium... forms stable coordination complexes with many organic compounds, especially proteins; it also forms compounds with a wide range of 'solubilities', enabling the formation of the skeleton." - wiki
Iron:
Iron - "Iron is required for life. The iron–sulfur clusters are pervasive and include nitrogenase, the enzymes responsible for biological nitrogen fixation. Iron-containing proteins participate in transport, storage and use of oxygen. Iron proteins are involved in electron transfer. Simplified structure of Heme B; in the protein additional ligand(s) are attached to Fe.
Examples of iron-containing proteins in higher organisms include hemoglobin, cytochrome (see high-valent iron), and catalase. The average adult human contains about 0.005% body weight of iron, or about four grams, of which three quarters is in hemoglobin – a level that remains constant despite only about one milligram of iron being absorbed each day, because the human body recycles its hemoglobin for the iron content.
Microbial growth may be assisted by oxidation of iron or by reduction of iron." - wiki
Magnesium:
Magnesium - "The important interaction between phosphate and magnesium ions makes magnesium essential to the basic nucleic acid chemistry of all cells of all known living organisms. More than 300 enzymes require magnesium ions for their catalytic action, including all enzymes using or synthesizing ATP and those that use other nucleotides to synthesize DNA and RNA. The ATP molecule is normally found in a chelate with a magnesium ion." - wiki
Phosphorus:
Phosphorus - "Inorganic phosphorus in the form of the phosphate PO3−4 is required for all known forms of life. Phosphorus plays a major role in the structural framework of DNA and RNA. Living cells use phosphate to transport cellular energy with adenosine triphosphate (ATP), necessary for every cellular process that uses energy. ATP is also important for phosphorylation, a key regulatory event in cells. Phospholipids are the main structural components of all cellular membranes. Calcium phosphate salts assist in stiffening bones. Biochemists commonly use the abbreviation "Pi" to refer to inorganic phosphate.
Every living cell is encased in a membrane that separates it from its surroundings. Cellular membranes are composed of a phospholipid matrix and proteins, typically in the form of a bilayer. Phospholipids are derived from glycerol with two of the glycerol hydroxyl (OH) protons replaced by fatty acids as an ester, and the third hydroxyl proton has been replaced with phosphate bonded to another alcohol.
An average adult human contains about 0.7 kg of phosphorus, about 85–90% in bones and teeth in the form of apatite, and the remainder in soft tissues and extracellular fluids. The phosphorus content increases from about 0.5% by mass in infancy to 0.65–1.1% by mass in adults. Average phosphorus concentration in the blood is about 0.4 g/L; about 70% of that is organic and 30% inorganic phosphates. An adult with healthy diet consumes and excretes about 1–3 grams of phosphorus per day, with consumption in the form of inorganic phosphate and phosphorus-containing biomolecules such as nucleic acids and phospholipids; and excretion almost exclusively in the form of phosphate ions such as H2PO−4 and HPO2−4. Only about 0.1% of body phosphate circulates in the blood, paralleling the amount of phosphate available to soft tissue cells." - wiki
Potassium:
Potassium - "Potassium levels influence multiple physiological processes, including:
Resting cellular-membrane potential and the propagation of action potentials in neuronal, muscular, and cardiac tissue. Due to the electrostatic and chemical properties, K+ ions are larger than Na+ ions, and ion channels and pumps in cell membranes can differentiate between the two ions, actively pumping or passively passing one of the two ions while blocking the other, hormone secretion and action, vascular tone, systemic blood pressure control, gastrointestinal motility, acid–base homeostasis, glucose and insulin metabolism, mineralocorticoid action, renal concentrating ability, fluid and electrolyte balance, local cortical monoaminergic norepinephrine, serotonin, and dopamine levels, and through them, sleep/wake balance, and spontaneous activity." - wiki
Sodium:
Sodium - "In humans, sodium is an essential mineral that regulates blood volume, blood pressure, osmotic equilibrium and pH." - wiki
Zinc:
Zinc - "Zinc is an essential trace element for humans and other animals, for plant and for microorganisms. Zinc is required for the function of over 300 enzymes and 1000 transcription factors, and is stored and transferred in metallothioneins. It is the second most abundant trace metal in humans after iron and it is the only metal which appears in all enzyme classes." - wiki - [Livescience Zinc]
Copper:
Copper - "Copper is a mineral that you need to stay healthy. Your body uses copper to carry out many important functions, including making energy, connective tissues, and blood vessels. Copper also helps maintain the nervous and immune systems and activates genes. Your body also needs copper for brain development." - NIH
"In humans, copper is essential to the proper functioning of organs and metabolic processes." - wiki
Manganese:
Manganese - "is present as a coenzyme in several biological processes, which include macronutrient metabolism, bone formation, and free radical defense systems. Manganese is a critical component in dozens of proteins and enzymes.[6] The human body contains about 12 mg of manganese, mostly in the bones. The soft tissue remainder is concentrated in the liver and kidneys.[7] In the human brain, the manganese is bound to manganese metalloproteins, most notably glutamine synthetase in astrocytes." - wiki
Beta-sitosterol:
Beta-sitosterol - "is one of the most abundant dietary phytosterols present in many beans, nuts, and seeds. beta-sitosterol consumption has been reported to decrease blood cholesterol levels by preventing its intestinal absorption. Additionally, in both animal models and human clinical trials, beta-sitosterol has demonstrated a significant effect on reducing the symptoms of benign prostatic hyperplasia. beta-sitosterol intake may also be partially responsible for the decreased incidence of prostate, colon and breast cancers among vegetarians and men and women in Asian countries who consume much larger amounts of beta-sitosterol than most Westerners. In support of this hypothesis, beta-sitosterol exhibits growth inhibitory and cytotoxic effects against a range of cancer cell lines." - NIH
Campesterol:
Campesterol - "Plant sterols were first shown in the 1950s to lower LDLs and cholesterol. Since then, numerous studies have reported the lipid-lowering effects of dietary phytosterols, including campesterol.
In basic research, campesterol competes with cholesterol, thus reducing the absorption of cholesterol in the human intestine. Plant sterols may also act directly on intestinal cells and affect transporter proteins. In addition, an effect on the synthesis of cholesterol-transporting proteins may occur in the liver cells through processes including cholesterol esterification and lipoprotein assembly, cholesterol synthesis, and apolipoprotein (apo) B100-containing lipoprotein removal." - wiki
Flouride:
Flouride - "Reviews have shown that water fluoridation reduces cavities in children. A conclusion for the efficacy in adults is less clear with some reviews finding benefit and others not. Studies in the U.S. in the 1950s and 1960s showed that water fluoridation reduced childhood cavities by fifty to sixty percent...
Fluoride may also prevent cavities in adults of all ages. A 2007 meta-analysis by CDC researchers found that water fluoridation prevented an estimated 27% of cavities in adults, about the same fraction as prevented by exposure to any delivery method of fluoride (29% average)." - wiki
For places such as Myanmar that do not have running water in many locations, let alone flouride added to drinking water, finding fruits and vegetables containing flouride may be a possible solution to reduce cavities in children and adults. Especially, since there is a correlation to locations with a lack of running water and a lack of access to resources such as dentists.
Capsaicin:
Capsaicin - Generally speaking, capsaicin is an active component of chili peppers and is contributed to the sensation of burning in any tissue that capsaicin contacts. For example, the "hot" sensation we feel when eating chili peppers.
Additional information on capsaicin can be found on this NIH webpage. [NIH Capsaicin]
Selenium:
Selenium - "Selenium is a constituent of 25 selenoproteins, including thioredoxin reductases, glutathione peroxidases, and selenoprotein P. Selenoproteins play critical roles in thyroid hormone metabolism, DNA synthesis, reproduction, and protection from oxidative damage and infection." - NIH - [Livescience Selenium]
Lycopene:
Lycopene - has been associated with having properties associated with "anticancer, antioxidant, cardioprotective, neuroprotective, improves sleeping behavior, anti-inflammatory, antiplatelet aggregative, and antihypertensive action.
The proven positive effect of lycopene on cardiovascular diseases is known. The reasons for this effect can be attributed to the positive effects of lycopene on serum lipid levels, their reduction of endothelial dysfunction, positive effects on inflammation, their help in blood pressure regulation, and antioxidative effects." - NIH
Nitrogen:
Nitrogen - "Nitrogen occurs in all organisms, primarily in amino acids (and thus proteins), in the nucleic acids (DNA and RNA) and in the energy transfer molecule adenosine triphosphate. The human body contains about 3% nitrogen by mass, the fourth most abundant element in the body after oxygen, carbon, and hydrogen." - wiki
"Nitrogen is essential for various functions in the human body, although it's not directly utilized in its elemental form. Rather, it's primarily obtained through dietary intake in the form of proteins and amino acids, which contain nitrogen atoms. Here are some key roles of nitrogen in the body:
Overall, nitrogen plays a vital role in the structure, function, and regulation of the human body, primarily through its incorporation into proteins and other biomolecules." - ChatGPT
Omega-3:
Omega-3 - "The three types of omega−3 fatty acids involved in human physiology are α-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA can be found in plants, while DHA and EPA are found in algae and fish. Marine algae and phytoplankton are primary sources of omega−3 fatty acids. DHA and EPA accumulate in fish that eat these algae. Common sources of plant oils containing ALA include walnuts, edible seeds, and flaxseeds as well as hempseed oil, while sources of EPA and DHA include fish and fish oils, and algae oil." - wiki
"Brain function and vision rely on dietary intake of DHA to support a broad range of cell membrane properties, particularly in grey matter, which is rich in membranes. A major structural component of the mammalian brain, DHA is the most abundant omega−3 fatty acid in the brain. Omega 3 PUFA supplementation has no effect on macular degeneration or development of visual loss." - wiki
Omega-6:
Omega-6 - "A 2018 review found that an increased intake of omega‐6 fatty acids has been shown to reduce total serum cholesterol and may reduce myocardial infarction (heart attack), but found no significant change in LDL cholesterol and triglycerides.
A 2023 review found that omega-6 polyunsaturated fatty acids are associated with lower risk of high blood pressure. Omega‐6 fatty acids are not associated with atrial fibrillation." - wiki
"Amino acids are often referred to as the building blocks of proteins, but their roles in the human body extend far beyond just protein synthesis. Here are some key roles of amino acids:
1. **Protein Synthesis**: Amino acids are the basic units used to build proteins. They link together in a specific sequence determined by the genetic code to form long chains, which then fold into complex three-dimensional structures. These proteins serve various functions in the body, including structural support, enzyme catalysis, signaling, and transport.
2. **Enzyme Function**: Many enzymes, which catalyze biochemical reactions in the body, are proteins made up of amino acids. Amino acids within the active site of enzymes participate in substrate binding and catalysis, allowing for the conversion of one molecule into another.
3. **Hormone Regulation**: Some amino acids serve as precursors for the synthesis of hormones and neurotransmitters. For example, the amino acid tyrosine is a precursor for the synthesis of dopamine, norepinephrine, and epinephrine, which play roles in mood regulation, stress response, and energy metabolism.
4. **Cell Signaling**: Amino acids and their derivatives can act as signaling molecules within cells and between cells. For instance, glutamate and gamma-aminobutyric acid (GABA) are neurotransmitters that mediate communication between neurons in the nervous system.
5. **Immune Function**: Amino acids are necessary for the production of antibodies and other components of the immune system. They play a role in immune cell proliferation, differentiation, and function, contributing to the body's defense against pathogens and foreign invaders.
6. **Transport and Storage**: Certain amino acids serve as carriers for ions and molecules across cell membranes or in the bloodstream. Additionally, amino acids can be stored in tissues for later use as an energy source or for protein synthesis during times of fasting or exercise.
7. **pH Regulation**: Some amino acids have acidic or basic side chains that can act as buffers, helping to maintain the pH balance within cells and bodily fluids.
Overall, amino acids are indispensable molecules involved in a wide range of physiological processes, including protein synthesis, enzyme function, hormone regulation, cell signaling, immune function, and pH regulation. Their diverse roles highlight their importance for overall health and proper functioning of the human body." - ChatGPT
In the data below, I did an assessment on my own nutritional intake. I will go over the ways in which I used the information above to check for deficiencies in my own diet based on my daily intake.
Areas that are more developed have access to more developed things. Honestly, in the US, we have so many complex things that have been refined down, processed, made efficiently, and are affordable. Because of this, I rarely pay too much attention to what I eat as far as calculations. Yes, I pay attention in the sense that I try and pick healthy choices. Remember, places that have more food choices, also have more unhealthy choices. Developed countries have an enormous amount of selection on vitamins, minerals, and nutrient supplements. In the US, I take multivitamin and fish oil pills. The multivitamins give me more than I need each day, the fish oil pills give me the omega-3 and omega-6s because I normally do not eat much seafood. Multivitamins and fish oil pills (actually, there are a lot of products US has for health) are only a few of the huge varieties of supplements available to US consumers.
The first priority is to eat extremely nutritious and healthy meals and get as many nutrients from food because foods are composed of more than vitamins and minerals. We barely get into nutrition in this website, but I highly encourage you to research more on each of the topics. A few things not covered in this website are things like the gut biome, antioxidants, free radicals, anti-inflammatory, super foods, and many others. A quick tip, for gut biome, certain cultures have certain foods that help in making our gut biome better with probiotic foods. For Korea, this is Kim Chi. For other places, these are yogurts with live active cultures. Germany has sauerkraut. Japan has Miso soup. Foods that contain probiotics are Kim Chi, yogurt, pickles, Kombucha, Miso soup, and some cheeses like cheddar, swiss, gouda, and provolone. [Probiotics] Foods high in antioxidants are dark chocolate, pecans, blueberries, strawberries, artichokes, goji berries, raspberries, kale, red cabbage, beans, beets, apples, avocados, mushrooms, nuts, olive oil, and spinach.
Video that gives some insight into the world of vitamins, minerals, and supplements.
Video that gives some insight into the world of anti-inflammatory foods and making healthier choices.
Video that gives some insight into the world of cooking oils and making healthier choices. Remember, developed countries are not only ahead technologically in computers. Developed countries are ahead in almost every area including food products, manufacturing of higher quality and healthier food products, and more complex products. Our technological advancements in food at times seems unbelievable.
Bonus video on shampoos, deodorants, and lotions. Sadly, I have been meaning to get a new deodorant, but now I have to find a new one. I have to replace my shampoo too. We learn new things all the time. That is the point right. Endocrine disruptors.
Bonus video on milks with their app called "Bobby approved". These are a few of the products that developed countries have in comparison to less developed countries.
Bonus video on more new products in the US.
Places like Myanmar do not have the raw ingredients to make the products listed in the videos above. Therefore, they have to import them. The issue is that those with money can afford them, and many Burmese people cannot. However, if we start to grow these raw ingredients, we can make far more superior products in Myanmar. This is one of the major differences that less developed countries are facing. They start importing products that are cheap, but those products are cheap because they use cheap ingredients and artificial chemicals. If we look at places in Myanmar like Yangon, yes they have a lot of products, but what kind of products? People all over the US are taking all of these raw ingredients from all over and many are growing their own raw ingredients and making new healthier products.
We are seeing more people in the US creating more products, educating each other, and more new products are being made by people learning how to make these products. We are breaking the cycle in the US. Before, people made all sorts of products. Companies started to grow, dominate the landscape, people stop making products, started working and getting jobs, the economy went through various cycles, eventually covid-19 happened, and now people are going back to production. What use to be large farms, are now people starting indoor microgreen farms and growing fruits and vegetables in their backyards and selling them in their neighborhoods and online. People are buying raw ingredients online, and making new healthier products. People use to buy makeup and skin and body products, now a lot of people are making their own products. People are making new products and selling them to others. This is still fairly new, so the market is still dominated by the older products. This will change.
In Myanmar and Thailand, large corporations and companies really never got to make a huge impact all over. Yes, they have their businesses and products here, companies have buildings here, but not like companies dominating the US. In the "concepts ch. 1" page, we go over all of these huge companies, buildings, and massive amounts of products they sell. This is why we see so many businesses in Myanmar and Thailand that are owned by individuals or families. Both countries continued to make some products, but the issue is that in many cases, those products did not evolve. The ingredients remained the same, the products remained the same, and we still see a lot of raw products being sold. In some cases, the raw products are exported to other countries that refine and process those products.
As companies in the US dominated the markets, their objective was profitability. This is why we see and still see so many unhealthy choices in the US, because these products were not made for health, but were made for profit. However, as US continues to have people make new products and make new healthier products with healthier choices, people are choosing to put health first instead of profits. Because of that, we are seeing a huge increase of new healthy products. Like new technology, these healthier products may be a bit more expensive. This will change as the rest of the market catches up with these early adopters, and people shift toward buying more of these healthier products.
Myanmar and Thailand can begin to follow this same ideology and put health first and make new products based on healthier design. As of now, many places in Myanmar are buying all of these "old" style products from companies that are making products with profit in mind; therefore, we are heading toward what the US was over 20+ years ago. We can bypass that unhealthy future, and go straight into 2023 US by making new healthier products now. To do that, we need more raw and cheaper ingredients. A lot more. A whole lot more.
Anyways, this was beyond the scope of this section. Back to nutrition.
My nutritional assessment:
This was created to:
1. Identify the types of ingredients I cooked and ate at home in Thailand.
2. Gather the nutritional data from the table in section 1 for each ingredient.
3. Compare each item to the Daily Value that we are suppose to be consuming each day.
4. Analyze the data and check for deficiencies.
5. Check back to the table in section 1 to look for foods that offer more of the things that I am deficient at.
6. Give myself a nutritional plan to eat healthier and more nutritious meals.
7. Go over other concepts in increasing nutrition.
(Note: For villages, this is the same assessment that can be accomplished in those areas. However, instead of only identifying foods that can increase their nutrition, we need to grow those foods that we have identified. To be honest, we are more likely to grow these fruits and vegetables in these areas, than they are likely to build enough capital to receive these fruits and vegetables through imports.)
For some, the below may seem a bit complicated, but this process is actually very simple once we understand what is being accomplished. Take in mind that, as with many things, this is one way in which I tried to accomplish things, but you can use any method you choose. This is why I try and explain what is being accomplished and not only the method. This way, you can choose your own methods or modify methods to best suit your needs and locations.
Using the steps above from 1-7, we will go through each step in more detail. (Note, remember that each of the nutritional information in section 1 is based on 100 gram servings. Also, the data in this section for column names in orange, are in micrograms. That means that all of the data in the spreadsheet is in grams, but the column names in orange are in micrograms.)
Step 1. The first line is all of the names of each column. Under "Common Name" we start with all of the fruits and vegetables I eat daily. The "secondary" are fruits and vegetables I eat every once in a while. "Meats" are the meat that I eat everyday.
Step 2. After I have established the fruits and vegetables that I eat, I use the table in section 1 above to copy the nutritional information to each name of the fruit and vegetable. For example, if I eat garlic, I put garlic on my list, then I go to section 1, copy the nutritional information of garlic and paste that information into the garlic row and so on for each item. Then, I created a new column called "weight" and put in the weight of each item I eat. For example, I eat about 200 grams of cucumbers each day. For Gai Lan, I eat about 100 grams each day. Then, we take the weight and multiple or divide all of our nutritional data per item based on that weight. For example, if I eat 200 grams of cucumber, then I need to take my cucumber data and multiple each data by 2. If 100 grams of cucumber has 0.65 grams of protein, then I am consuming 0.65 X 2 = 1.30 grams of protein from cucumbers. If I eat 50 grams of garlic, and garlic has 6.36 grams of protein, then I need to calculate 6.36 / 2 = 3.18 grams of protein from garlic. Since I am consuming half the amount of garlic than the 100 gram serving, I am receiving half of the vitamins and minerals, and this is why we divide all of the garlic data by 2.
Step 3. Under "Main" I took all of the data for fruits and vegetables I eat everyday and calculated the total, then compared that total to the Daily Value (DV). If we look at the column named "diet fibe" which stands for dietary fiber, go down to the row named "total", we see that I am consuming at the very least, about 7.45 grams of dietary fiber. Unfortunately, based on the DV, I should be consuming 28 grams of dietary fiber each day. If you want to learn more about dietary fiber, you can go to section 2 and read more about dietary fiber. I gather the total and do a comparison to daily value for all of the nutrients and data.
If we look past "Main", we see "chicken" and "pork loin". I took my total calculations from the "main" foods I eat each day, and add them with chicken and pork. This is because I eat chicken some days and pork other days. I created two nutritional calculations for each. If we go down further, we see "main with secondary". These are calculations based on the main foods I eat added to the foods I eat ever once in a while (secondary).
With these calculations, I have
A) The data and nutritional totals of foods I eat everyday
B) Foods I eat everyday with chicken
C) Foods I eat everyday with pork
D) Foods I eat everyday with foods I eat every once in a while.
Step 4. This is where we look at the data and check for any deficiencies. If we look at column name "carbs" and go down to "pork loin", we see that on days that I eat my daily foods with pork, that I eat about 79 grams of carbs that day. The required Daily Value is 275 grams. The difference is 275 - 79 = 196. That means that I should be eating 196 more grams of carbs per day. If we look at sugars, I am consuming 7.22 grams of sugars, and my DV is 50 grams. 50 - 7.22 = 42.78. I should be consuming 42.78 more sugars each day. If we move on to Vitamin C, we see that my intake is about 100, and my Daily Value should be 90. That means that I am consuming 10 micrograms of Vitamin C more than I should, but this is fine. If we look at Vitamin D, I am consuming 2.7 grams, and I should be consuming 20 grams. 20 - 2.7 = 17.3 grams. I need to add 17.3 more grams of Vitamin D to my daily diet. As you can see, we do this for all of the items.
Step 5. Since we know that I am deficient with carbs, sugars, and vitamin D (to say the least), then we go back to section 1, and look for foods high in carbs, sugars, and Vitamin D. Foods from that list that are the highest in carbs are cassava at 38 grams per 100 gram serving, durian at 27 grams, lemongrass at 25 grams, jackfruit at 23 grams, and bananas, corn, rice, and potatoes around 20 grams. Here is a video on 100 grams of carbs from different foods too. [100 gram carbs] This seems like a lot, but one banana about 6-7 inches is 100 grams. Also, all of this food is spread over at least 3 meals a day. However, we generally snack throughout the day, so adding a banana and and some jackfruit, really is not that difficult in addition to the other foods that have carbs.
If we do the same for sugar, we see that foods in Myanmar and Thailand that have the highest sugars are tamarind at 39 grams, jackfruit at 19 grams, banana at 15 grams, grape at 15 grams, mango at 14 grams, soursop at 13 grams, and persimmon and red apple at 12 grams. Since my Vitamin C level was higher than what was needed, I am fine. For Vitamin D, the only food that has anything in that column is taro. The reason is that all of these fruits and vegetables do not contain Vitamin D. Foods that are high in Vitamin D are eggs, cheese, salmon, tofu, mushrooms, cod liver oil, swordfish, tuna fish, and foods fortified with Vitamin D like orange juice and milk. We will go into a bit more detail in step 7.
Step 6. This is where I take my information and give myself a nutritional plan to compensate for the lack of nutrients in my diet. Based on my overall assessment of various nutrients, I ended up buying milk, eggs, oranges, and cheese to increase my Vitamin D. I bought more fruits to increase my sugar and carb intake. I bought carrots to increase my Vitamin A. I was deficient in Vitamin E and K, but I use virgin olive oil in certain dishes and use cooking oil that each contain Vitamin E and K. I had a deficiency in iron, magnesium, phosphorous, and potassium. I was eating broad beans, but I switched to peanuts. Peanuts are a great source of magnesium, phosphorous, iron, potassium, zinc, and copper.
Step 7. Other concepts in nutrition. Granted, we would do fine with looking for deficiencies and finding foods that provide us those nutrients, nutrition is actually very intricate and can become a lot more detailed. We go over basic concepts, but nutrition has plenty of advanced ideas. In the case that I was deficient in carbs and sugars, we see that bananas, durian, and jackfruit are good sources of carbs and sugar. By eating those fruits, I increase my intake for both categories.
Fortified foods. In the case of milk and orange juice, both may be fortified with Vitamin D. For us to understand this, we need to understand that our body produces Vitamin D through our skin from exposure to direct sunlight. We generally need about 15 minutes of direct sunlight per day to create the Vitamin D to keep us healthy. In the US and developed countries, many people have desk and office jobs. In my previous job in IT, there were many weeks to months that I would wake up and go to work before the sunrise, and go home and leave work after sunset. This means that I spent my entire day under artificial light. In areas that are cloudy, the sunlight is reduced even more. Unfortunately, because of this, some Americans started to have Vitamin D deficiencies (from lack of Vitamin D from foods as well). To help alleviate this issue, Americans consumed foods that were fortified with Vitamin D. This way, when people consumed these "regular" household items, we would receive Vitamin D. If we look back at my nutritional assessment, we see that I increased my Vitamin D intake through food, but for most people that are outside a lot, and especially farm workers or laborers that are outside, Vitamin D foods are not necessary. However, I purchased foods with Vitamin D because at that particular time I was spending more time indoors.
Also, interestingly enough, the US has fortified other things too. In the tap water, we have added flouride. If you drink water from the sink in the US, you are most likely drinking water with flouride. Companies added flouride to toothpaste to help with flouride deficiencies. Major brands of salt are fortified with iodine to help with iodine deficiencies. Because enriched flour had practically all of the vitamins and nutrients removed, so many foods were made with this ingredient, the US FDA stated that every pound of enriched flour must contain thiamin, riboflavin, niacin, folic acid, and iron. Some cereals have been fortified with iron and pastas with folic acid.
I take the same concept of fortification and fortify my rice with lime juice, onions, parsley, extra virgin olive oil, and pesto. Some days I add black pepper, green onion, and oregano leaves to the rice. This is similar to making vitamin water (water fortified with vitamins), but I am making vitamin rice.
If we look at fat for chicken and pork loin, we see that chicken has 14 grams and pork loin has 54 grams. If we look at the DV, we see that I am deficient by 62 grams on days I eat chicken, and 22 grams on days I eat pork. Before, there was a negative view on eating fat. Because of that, we created artificial fats like trans fat instead of eating things like pork fat. Eventually, we realized that trans fat is actually really bad for us, and fats like pork and chicken fat were far better and that we need fats in our diet. This is why eating things like lean (little amount fat) chicken breast seem great, but is not actually that healthy when we are lacking fat in our diet. However, not all fats are the same. I can increase my fat intake by eating fattier pieces of pork, but the better option is to get healthier fats from foods like avocados, nuts, dark chocolates, extra virgin olive oil, full-fat dairy, coconut, salmon, whole eggs, fatty fish, nut and seed butter like peanut butter and almond butter, olives, tofu, chia and flax seeds, and soy milk.
Bonus video of Granadilla. Closely related to passion fruit, tastes similar to passion fruit, but has none of the sourness. [Granadilla]
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