Nutrition in a Nutshell by Roslyn Ross
Below is an analysis of the nutrition information for my Cowgirl Salad.
Carbohydrates: molecules containing carbon, hydrogen and oxygen in the same proportions as in water - grains, breads, legumes, fruits, vegetables, milk and sugars.
Fiber: a specific kind of carbohydrate (nonstarch polysaccharides) that cannot be broken down by your body, essential for the health of your digestive system (to put it in a less elegant way-essential for regular, easy pooping.) Incidence of colon cancer is lowest in populations consuming high fiber diets.
Lipids (fats): molecules that do not dissolve in water - oils, butter, cream, nuts, avocados. Adequate fat in your diet is essential for the absorption of Vitamins A, D, E and K.
Proteins: molecules made up of amino acids with nitrogen in their structure - meat, dairy products, nuts, legumes.
Glossary of Terms
Carbohydrates: molecules containing carbon, hydrogen and oxygen in the same proportions as in water - grains, breads, legumes, fruits, vegetables, milk and sugars.
Fiber: a specific kind of carbohydrate (nonstarch polysaccharides) that cannot be broken down by your body, essential for the health of your digestive system (to put it in a less elegant way-essential for regular, easy pooping.) Incidence of colon cancer is lowest in populations consuming high fiber diets.
Lipids (fats): molecules that do not dissolve in water - oils, butter, cream, nuts, avocados. Adequate fat in your diet is essential for the absorption of Vitamins A, D, E and K.
Proteins: molecules made up of amino acids with nitrogen in their structure - meat, dairy products, nuts, legumes.
Vitamin & Mineral Deficiencies
Below is some of what we know nutritional deficiencies can do to us right now. It's scary. What is far scarier, however, is imagining how many more problems nutritional deficiencies are causing us that we don't even know about yet. In my opinion, it's better to just not have any deficiencies.
Vitamin A: Acne, small red bumps on back of arms, slow wound healing, night blindness, poor growth, dry skin and hair, impaired immunity
Vitamin C: Bleeding gums, dark circles under eyes, slow wound healing, easy bruising, joint pains, loose teeth, scurvy
Vitamin D: Diarrhea, insomnia, myopia, osteoporosis, scalp sweating, rickets in children, osteomalacia in adults
Vitamin E: Dry hair, dry skin, small red bumps on back of arms, cold hands, easy bruising, hemolyzed red blood cells, nerve damage, poor reflexives
Vitamin K: Easy bruising, bleeding disorders
Thiamin: Confusion, constipation, digestive problems, loss of apetite, memory loss, numbness of hands and feet, beriberi
Riboflavin: Cracks at the corner of mouth, blurred vision, cataracts, numbness, sensitivity to light, sleepiness, seizures
Niacin: Cold hands, bad breath, canker sores, emotional instability, memory impairment, nausea, pellegra
Vitamin B6: Hair loss, dandruff, tooth decay, headache, facial oiliness
Folate: Hair loss, anemia, inflammation of the tongue, diarrhea, poor growth, neural tube defects
Vitamin B12: Cold hands, anemia, poor nerve function, headaches, low stomach acid, moodiness, spinal cord degeneration
Pantothenic Acid Hair loss, premature graying, eczema, fatigue, low blood pressure, muscle spasms
Calcium Tooth decay, brittle nails, cramps, delusions, depression, insomnia, irritability, osteoporosis, palpitations, rickets
Iron Pale tongue, anemia, brittle nails, confusion, constipation, depression, dizziness, fatigue, headaches
Magnesium Anxiety, confusion, heart attack, hyperactivity, insomnia, nervousness, restlessness, weakness
Phosphorus Weak bones and teeth, fatigue, joint stiffness and pain, susceptibility to infections
Potassium Constipation, edema, fatigue, glucose intolerance, high cholesterol levels, insomnia
Sodium Weakness, apathy, nausea, cramps in muscles of the extremities, shock
Zinc Acne, small red bumps on back of arms, slow wound healing, hang nails
Copper Anemia, arterial damage, depression, diarrhea, fatigue, fragile bones, hair loss, hyperthyroidism, weakness
Manganese Dizziness, elevated cholesterol, glucose intolerance, hearing loss, ringing in ears
Selenium Growth impairment, high cholesterol, incidence of pancreatic cancer, liver impairment, male sterility