Culinary Nutrition

VITAMIN A – (retinyl palmitate, beta-carotene, lutein, lycopene, mixed carotenoids) POTENTIAL BENEFITS: Helps support bone formation and cell membranes. It’s important to support the eyes, hair, skin and teeth. In other words, Vitamin A stimulates growth and vitality. It helps form the colour purple which is essential for night vision. It’s great for immune system functions – like fighting infection, colds, flu and bacteria. It also helps maintain the healthy function of the reproductive organs and liver function. It speeds up healing time in many illnesses.

Vitamin A is an antioxidant; therefore, it helps the body combat environmental pollutants. FOOD SOURCES: Alfalfa sprouts, apricots, asparagus, avocado, banana, bee pollen, beets, broccoli, cabbage, cantaloupe, carrots, cayenne pepper, celery, cherries, dandelion greens, fish liver oils, garlic, kale, kelp, leaf lettuce, liver, melon, mustard, papaya, parsley, peaches, peas, persimmon, pineapple, prunes, pumpkin, spinach, spirulina, sweet potatoes, yellow fruits and squash, tomato, yellow or green vegetables, sprouted wheat, turnip greens, whole wheat, wheatgrass, and watercress.

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Vitamin C – (Ascorbic acid) POTENTIAL BENEFITS: In high doses can cause diarrheal. Large amounts of Vitamin C may cause a false negative reading when blood in the stool is being tested.

FOOD SOURCES: Alfalfa sprouts, apples, asparagus, avocados, bee pollen, beets, beet greens, berries, broccoli, brussel sprouts, burdock root, cabbage, cantaloupe, cauliflower, celery, cherries, chickweed, citrus fruits, collards, cucumber, currants, garlic, leafy greens, green vegetables, kale, kelp, kiwi, lemons, mangos, mustard greens, onions, oranges, papayas, parsley, peas, persimmon, pineapple, potato, radishes, raw vegetables, rose hips, spinach, spirulina, all kinds of sprouts, strawberries, sweet peppers, swiss chard, tomato, turnip greens, watercress and wheatgrass.

VITAMIN B1 – (thiamine) POTENTIAL BENEFITS: Promotes neurotransmission involved in memory and learning. Its roles include carbohydrate metabolism, maintenance of normal digestion and the appetite, and it is essential for normal function of the nervous, muscular and cardiovascular system. It also provides a certain amount of energy. It may be helpful for fertility and lactation. FOOD

SOURCES: Alfalfa sprouts, almonds, asparagus, avocado, barley, bee pollen, Brewer’s yeast, broccoli, brussel sprouts, chickpeas, dates, egg yolks, figs, fish, flour, garlic, kelp, kidney beans, lentils, liver or organ meats, navy beans, oatmeal, onion, oranges, parsley, peanuts, peas, pecans, plums, pork, dried prunes, raisins, wild rice, rice bran, salmon, seeds, soybeans, spirulina and sunflower seeds, green vegetables, watercress, wheat germ, whole grain cereals, and wheatgrass.

VITAMIN B2 – (riboflavin) POTENTIAL BENEFITS: It is important in the formation of certain enzymes and natural growth and reproduction. It also participates in our adaptation to light. Helps support vision and cellular respiration. Promotes energy production and healthy red blood cell formation. It also aids in the maintenance of healthy skin, nails and hair growth. It may be helpful in stressful situations.

FOOD SOURCES: Alfalfa sprouts, almonds, apples, apricots, asparagus, avocado, banana, beans, bee pollen, brewer’s yeast, broccoli, brussel sprouts, cashews, cheese, cherries, chicken, currants, dates, eggs, figs, fish, garlic, grains, green vegetables, kelp, liver, meat, milk, nutritional yeast, nuts, onion, organ meats, parsley, poultry, prunes, rose hips, seeds, spinach, spirulina, sprouts of kinds, watercress, wheat germ, wheatgrass, wild rice, and yogurt.

VITAMIN B3 – (niacin, niacinamide) POTENTIAL BENEFITS: Helps support your cardiovascular and circulatory systems, and reduces serum cholesterol. Promotes healthy blood fat levels, healthy skin, digestive system and tongue. Has to be present in the production of cortisone, thyroxin, insulin and the male and female sex hormones. We utilize it for a healthy nervous system and brain function. Deficiencies could cause gastrointestinal and mental disturbances such as schizophrenia.

FOOD SOURCES: Alfalfa, almonds, apricots, asparagus, avocado, banana, bee pollen, beef, Bread (fortified), broccoli, burdock root, carrots, cauliflower, cereal, cheese, chamomile, chicken (white meat), corn, cornflower, dates, eggs, figs, fish, garlic, grains, halibut, kelp, raw honey, legumes, milk, mushrooms, nutritional yeast, nuts, oats, onion, oranges, parsley, peanuts, peas, pork, potato, prunes, brown and wild rice, royal jelly, salmon, seeds, soybeans, spirulina, all kinds of sprouts, sunflower seeds, swordfish, tomato, tuna, turkey, green vegetables, veal, walnuts, wheatgrass, whole wheat and yeast.

VITAMIN B5 – (pantothenic acid) POTENTIAL BENEFITS: Helps support energy production, cellular building that may be injured during radiation and maintaining normal growth. Assists you in handling stressful situations more easily. Helps convert food into energy and stimulates the immune system and healing wounds. Promotes sharper memory and better concentration. Aids in the central nervous system. And is extremely important for the proper functioning of the adrenal glands. It also increases longetivity. Helps with the gastrointestinal system and has been thought to help with those who suffer from depression.

FOOD SOURCES: Alfalfa, almonds, avocado, beans, beef, bee pollen, blue cheese, broccoli, cabbage, carrots, cauliflower, corn, eggs, grains, legumes, liver, lobster, mother’s milk, mushrooms, nutritional yeast, nuts, oats, onions, oranges, peanuts, peas, pork, potato, raw honey, royal jelly, salt water fish, seeds, soybeans, spirulina, sprouts, sunflower seeds, tomato, fresh vegetables, green vegetables, walnuts, wheatgerm, wheatgrass and whole grain products. VITAMIN B6 – (pyridoxine) POTENTIAL BENEFITS: Supports your immune system and mental clarity. It supports proper blood and body tissues.

Promotes healthy nerves, teeth, skin and muscles. It is necessary in the production of antibodies and red blood cells and important in the metabolism and utilization of carbohydrates, proteins and fats. It is also needed for the balance of phosporus and sodium. For regulating body fluids, it balances sodium and potassium. Affects physical and mental health. It may also help for water retention. Has a role in cancer immunity, kidney stones, and arteriolsclerosis. It may reduce the symptoms of PMS and the treatment of some allergies, asthma and arthritis.

FOOD SOURCES: Alfalfa sprouts, avocados, banana, bee pollen, beef, beets, bell pepper, blackstrap molasses, Brewer’s yeast, brown rice and other whole grains, buckwheat sprouts, cabbage, cantelope, carrots, chicken, corn, eggs, fish, grains, greens, lemon, meat, nutritional yeast, nuts, oats, oranges, peanuts, peas, prunes, raisins, soybeans, spinach, spirulina, all kinds of sprouts, sunflower seeds, green vegetables, wheat bran, wheat germ, wheatgrass, whole wheat, and walnuts. VITAMIN B12 – (cyanocobalamin)

POTENTIAL BENEFITS: Helps in the remission of pernicious anemia and is essential for normal development of red blood cells. Can be produced by the intestines. Helps support your nerve structure and aids in healthy bone marrow. Promotes growth and plays a critical role in proper energy metabolism and in immune and nerve function. Aids in iron functioning and helps the placement of Vitamin A in the body tissues. Helps all cells function normally. Necessary for the metabolism of fats, proteins and carbohydrates. Improves balance, memory and concentration. Maintains fertility and normal development and growth.

FOOD SOURCES: Alfalfa, beans, bee pollen, beef, blue cheese, cheese, clams, comfrey, dairy products, dulse, eggs, flounder, garlic, greens, herring, kelp, kidney, lentil sprouts, liver, mackeral, milk, nutritional yeast, nuts, sardines, seafood, seeds, snapper, soybeans, spirulina, all kinds of sprouts, tofu, wheatgerm, wheatgrass, white oak bark and Swiss cheese. VITAMIN D – (cholecalciferol or calciferol) POTENTIAL BENEFITS: It helps to support healthy bones and calcium and phosphorus absorption from the intestinal tract. Helps to cure rickets. Supports healthy vision.

Helps produce blood plasma and regulates the metabolism of minerals. It helps to stabilize heart action and the nervous system. Aids in the normal clotting of blood. FOOD SOURCES: Alfalfa and their sprouts, avocado, bee pollen, butter, carrots, chickweed, comfrey, cod liver oil, dairy products fortified with Vitamine D, egg yolk, fish liver oils, fish having fat distributed throughout its flesh, garlic, halibut, herring, leafy greens, lemongrass, liver, mackerel, marshmellow root, milk, mushrooms, oatmeal, oysters, salmon, sardines, seeds, sunflower seeds, sweet potato, tuna, vegetable oil and yeast.

Best source is the sunlight. VITAMIN E – (d-alpha tocopheryl) POTENTIAL BENEFITS: When taking Vitamin E, a proper amount of Zinc has to be maintained in order to assist Vitamin E to do its job. Helps prevent free radical damage. May assist in preventing age spots due to the lipid interaction. Is essential for reproduction and increases the fertility of the males and females. It may also restore male potency. In the female it will aid in lactation and fibrocystic breasts.

Aids in the prevention on miscarriages. Helps promote proper cellular health, mental health, blood flow and protects red blood cells. It is great for wound healing and helps to prevent blood clots. When it supplies more oxygen to the body, the body has more endurance. Helps support the lungs from day to day environmental pollutants. Improves circulation which can help with PMS. Can help prevent scarring, healing, reduces blood pressure and may help with cataracts.

Athletic performance may be improved and also leg cramps. FOOD SOURCES: Alfalfa sprouts, almond, avocado, barley, been sprouts, bee pollen, broccoli, carrot, corn, cornmeal, eggs, fruit, grains, leafy greens, kelp, legumes, dessicated liver, nuts, milk, oatmeal, organ meats, olive oil, oranges, brown rice, rosehips, seeds, spinach, spirulina, all kinds of sprouts, sweet potatoes, Vegetable and nut oils, sunflower seeds, whole grains, wheat germ, and wheatgrass. VITAMIN F – (Essential Fatty Acids) (EFAs)

POTENTIAL BENEFITS: May assist in the reduction of weight and it provides the body with a fatty substance that can easily be metabolized. Supports healthy blood cholesterol levels, nervous system, cardiovascular health and circulatory function. Helps to nourish your immune system, skin and hair. Enhances joint function, making movement easier. Supports glandular activity, especially the thyroid and adrenal glands. Aids in blood coagulation and calcium transport to cells.

FOOD SOURCES: Omega-6 fatty acids: almonds, avocado, bee pollen, fruits, garlic, ginger, licorice root, nuts, olive oil, oranges, parsley, peanuts, pecans, root vegetables, seeds, spinach, spirulina, all kinds of sprouts, sunflower seeds, vegetable oil, wheatgerm, wheat, wheatgrass and grains. Omega-3 fatty acids: these are hard to find in the diet . . . deep-green vegetables and fish oils, flax see, hemp seed, pumpkin seed, canola, soybean, walnuts, wheatgerm, chia, kukui (candlenut) VITAMIN K – (Phylloquinone)

POTENTIAL BENEFITS: Vitamin K is responsible for blood clotting. It aids in the prevention of internal bleeding, haemorrhages and aids in healing bruises. Vitamin K is vital for normal functioning of the liver, therefore Vitamin K converts glucose to glycogen. Glycogen is stored in the liver. FOOD SOURCES: Vitamin K is found in alfalfa, broccoli, brussel sprouts, cabbage, cauliflower, dark green leafy vegetables, egg yolks, liver, oatmeal, oats, rye, safflower, soybeans and wheat. VITAMIN P – (bioflavonoids)

POTENTIAL BENEFITS: Works with Vitamin C to assist in connective tissue maintenance and capillaries, which is why it helps heal bruises, bleeding gums and oral herpes. It fights off free radicals to promote immune functions, fight the common cold and infections. It may help maintain healthy blood vessels walls. Helps to treat dizziness and edema. Bioflavinoids also have an antibacterial affect which promotes circulation, they stimulate bile production which can help lower cholesterol levels. It may also help aid in the treatment of cataracts.

FOOD SOURCES: The white skin of the citrus fruit (the pith of the citrus), apricots, blackberries, buckwheat and bilberry, burdock root, black currants, cherries, grapefruit, grapes, green tea, juniper berries, lemon, oranges, parsley, peppers, plums, prunes, and rose hips. BIOTIN – (B-Complex Vitamin) POTENTIAL BENEFITS: Supports energy production and healthy hair and skin. May help promote healthy bone marrow, cell growth, nerve tissue, sweat glands and may help relieve muscle pain. Helps the liver produce fats (lipids) and helps convert food into energy. Aids in exhaustion and preventing baldness.

Sufficient quantities are needed for healthy skin. FOOD SOURCES: Alfalfa sprouts, banana, beans, bee pollen, barley, Brewer’s yeast, cauliflower, cooked egg yolks, corn, fruits, meat, milk, nutritional yeast, nuts, okra, peanuts, poultry, brown rice, saltwater fish, seeds, soybeans, spirulina, strawberries, green vegetables, walnuts, wheatgerm, wheatgrass, whole grains and fortified cereals. CHOLINE – (B-Complex Vitamin) POTENTIAL BENEFITS: Supports your brain, liver, kidneys and nervous system function. Helps to maintain normal cholesterol and blood pressure. Aids in memory. Helps to prevent gallstones and to maintain muscular support.

Has a role in eliminating toxins by helping the liver. Assists in lecithin formation. Aids in the metabolism of fat and cholesterol. FOOD SOURCES: Bean sprouts, bee pollen, cabbage, cauliflower, chickpeas, egg yolks, fruits, grains, green beans, leafy greens, lecithin, legumes, liver, meat, milk, nutritional yeast, nuts, peanuts, peas, rice, seeds, soybeans, spinach, wheat, wheat germ, wheatgrass and whole wheat. FOLIC ACID – (B-Complex Vitamin) POTENTIAL BENEFITS: None known when taken as directed. Check with your doctor if you have a hormone related cancer or a convulsive disorder.

Large doses may prevent the appearance of anemia and may still permit neurological symptoms to develop. FOOD SOURCES: Alfalfa sprouts, apricots, asparagus, avocado, barley, beans, bee pollen, beef, beet greens, bran, Brewer’s yeast, broccoli, brown rice, buckwheat sprouts, cantaloupe, cauliflower, citrus fruits, cheese, chickpeas, chicken, comfrey leaf, cucumber, dates, kelp, fruits, vegetables (green, leafy), lamb, lentils, liver, milk, oranges, organ meats, split peas, peas, pork, rice, root vegetables, salmon, soybeans, spinach, spirulina, all kinds of sprouts, tuna, wheatgerm, wheatgrass, whole grains, whole wheat and yeast.

INOSITOL – (B-Complex Vitamin) POTENTIAL BENEFITS: Enhances circulation and intestinal health. Helps support your nervous system, cells, eyes, heart, brain and hair growth. Aids in the prevention of atherosclerosis and arteriolsclerosis. Helps to form lecithin in the body with the help of choline and assists in the metabolism of fat and cholesterol. Aids in removing fatty substances from the liver.

Used in protein metabolism and in the production of RNA and DNA. FOOD SOURCES: Alfalfa sprouts, beans, bee pollen, cabbage, cantaloupe, citrus fruit (except lemons), chickpeas, corn, echinacea, garlic, lecithin, lima beans, meats, milk, nutritional yeast, nuts, oatmeal, oats, onions, oranges, peanuts, peas, pork, raisins, rice, spirulina, sunflower seeds, veal, vegetables, wheatgerm, wheatgrass and whole-grain products.

PABA – (Para-aminobenzoic Acid) (B-Complex Vitamin) POTENTIAL BENEFITS: Helps support healthy hair and hair color, skin, red blood cell formation and intestinal health. Helps to metabolize proteins. FOOD SOURCES: Bran, burdock root, brown rice, greens (leafy), horsetail, kidney, liver, unrefined molasses, molasses, nutritional yeast, sunflower seeds, wheatbran, wheatgerm, wheatgrass, whole-grain products, and yogurt.

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