Milk & Exposure to Light
 Milk loses about
80% of its Riboflavin
in 2 hours with direct exposure to light (sunlight or floresent
light). All or nearly all of milk's ascorbic
acid is destroyed after a 30 minutes exposure. Whey proteins
(composed of amino acids containing sulfur) degrade producing
“sunlight” flavors (reminiscent burnt hair) lasting
for 2-3 days. Unsaturated fatty acids
in milk become oxidized, producing malodorous carbonyl compounds
(tasting metallic or cardboardy) and do not dissipate.
- Holmes AD & Jones CP, 1944
- Choe E, Huang R & Min DB, 2004
Dietary Estrogens (Phytoestrogens)
Phytoestrogens, or natural estrogens, mimic steroidal
estrogens and offer health benefits, unlike synthetic hormone
disrupters, eg: Bisphenol A.
- Isoflavones
- genistein, daidzein, equiol puerarin, caoumestrol, glycitein,
biochanins
- from soy, legumes, peas, clover, alfalfa, kudzu
- Lignans
- matairesinol, pinoresinal, secoisolariciresinol
- especially from whole grains: flaxseed, rye, wheat
- also wheat germ, barley, hops, rye, rice, beans, oats, and
sea vegetables
- Certain flavonoides
- rutin, naringenine, luteoline, resveratrol, quercetin
- especially from citrus fruits and grapes
- also apple, pear, cherry, carrot, fennel, onion, garlic,
sunflower seed, flax, vegetable oils (including flax and olive)
Murkies AL, Wilcox G, Davis SR. Phytoestrogens. J Clin
Endocrinol Metab 1998; 83: 297-303
Soy Protein Foods
- Soy protein foods can decrease LDL
cholesterol and triglyceride
levels.
- Includes tofu, tempeh, soy milk, edamane, and other soy protein
products
- Contain phytoestrogens which
help prevent breast cancer and prostate cancer, and reduce the
risk of coronary heart disease
- Conditions such as the soil in which the produce grows may
influence the levels of phytoestrogens.
- For those with hypothyroidism, soy may bind with thyroid
medication, thus lowering adsorption.
- Soy foods or supplements may be taken a different time of
day.
Our Evolutionary Diets
73% hunter-gatherer societies derived 56–65% of calories
from animal food. 14% of these societies derived 56–65%
calories from gathered plant foods.
- Protein: 19–35% of calories
- Carbohydrate: 22–40% of calories
Cordain L, Miller JB, Eaton SB, Mann N, Holt SH, Speth
JD (2000). Plant-animal subsistence ratios and macronutrient
energy estimations in worldwide hunter-gatherer diets. Am J Clin
Nutr. 71:682–92.
|
Vitamins / Minerals |
Our Evolutionary Diets |
RDA* |
Current Intakes* |
|
A (retinal equivalent) |
17.2 |
4.8 - 6.0 |
7.02 - 8.48 |
|
Beta carotine (mg) |
5.56 |
- |
2.00 - 2.57 |
|
E (mg) |
32.8 |
8 -10 |
7 - 10 |
|
B1 (mg) |
3.91 |
1.1 - 1.5 |
1.08 - 1.75 |
|
B2 (mg) |
6.49 |
1.3 - 1.7 |
1.34 - 2.08 |
|
Folic acid (mcg) |
357 |
400 |
149 - 205 |
|
C (mg) |
604 |
60 |
77 - 109 |
|
Calcium (mg) |
1956 |
800 - 1200 |
500 - 720 |
|
Iron (mg) |
87.4 |
10 - 15 |
9 - 11 |
|
Potassium (mg) |
10,500 |
3500 |
2500 |
|
Sodium (mg) |
768 |
500 - 2000 |
4000 - 20,000 |
|
Zinc (mg) |
43.4 |
12 - 15 |
10 - 15 |
|
Fiber (g) |
100 - 150 |
20 - 35 |
10 - 20 |
*Food and Nutrition Board, National Research Council: Recommended
Dietary Allowances, 1999
Rob Dunn, Biologist in the Department of Biology at North
Carolina State University
- ...for most of the last twenty million years of the evolution
of our bodies, through most of the big changes, we were eating
fruit, nuts, leaves and the occasional bit of insect, frog, bird
or mouse. And so while some of us might
do well with milk, some might do better than others with
starch and some might do better or worse with alcohol, we all
have the basic machinery to get fruity or nutty without trouble.
Dunn, R. Human Ancestors Were Nearly All Vegetarians. Scientific
American, 23 July 2012
|
|
Cruciferous
vegetables include plants such as broccoli, cabbage, cauliflower,
brussels sprouts, collard greens, kale, cress, kohlrabi, and
bok choy. In addition to providing vitamins, minerals, and fiber,
they also contain natural cancer-preventive compounds including:
Resveratrol
is a compound (C-14, H-12, O-3) linked to a reduced risk of coronary
artery disease and cancer, and is thought to activate sirtuin
and the SIRT-1 gene. Resveratrol is found in some plants (eg:
knotweed), fruits (eg: mulberry), and seeds (eg: peanut) and
especially in the skin of grapes and certain grape-derived products
(eg: red wine).
Dark
Chocolate is rich in flavonols and catechins which may: