Abstract

Recent studies confirm that dietary methionine restriction increases both

mean and maximal lifespan in rats and mice, achieving "aging retardant"
effects very similar to those of caloric restriction, including a suppression
of mitochondrial superoxide generation. Although voluntary caloric
restriction is never likely to gain much popularity as a pro-longevity
strategy for humans, it may be more feasible to achieve moderate
methionine restriction, in light of the fact that vegan diets tend to be
relatively low in this amino acid. Plant proteins - especially those derived
from legumes or nuts - tend to be lower in methionine than animal
proteins. urthermore, the total protein content of vegan diets, as a
function of calorie content, tends to be lower than that of omnivore diets,
and plant protein has somewhat lower bioavailability than animal
protein. !hole-food vegan diets that moderate bean and soy intake,
while including ample amounts of fruit and wine or beer, can be "uite
low in methionine, while supplying abundant nutrition for health
#assuming concurrent $%& supplementation'. urthermore, low-fat vegan
diets, coupled with exercise training, can be expected to promote
longevity by decreasing systemic levels of insulin and free ()-(* the
latter effect would be amplified by methionine restriction - though it is
not clear whether ()-( down-regulation is the sole basis for the impact
of low-methionine diets on longevity in rodents.
Being vegetarian in Turkey
01.12.2008 16:14
Some people think that being vegetarian in Turkey is a difficult thing. Tourists that hit Turkish
shores for the first time come with the pre- and ill-conceived idea that Turkish cuisine revolves
around the revolving dner kebab.
Despite the popularity of this style of kebab across the country it is far from the most obvious
symbol of the long-standing fast food tradition of Turkey. The humble simit that sesame
covered bread ring seen on every street corner and between would be an e!ually likely candidate
for most popular food. "t is also a very good e#ample of everyday foods that meet some of the
nutritional needs of a vegetarian.
$hat does it mean to be vegetarian though% &eing a vegetarian is not 'ust about missing
animal proteins and eating copious amounts of vegetables. (any people describe themselves as
vegetarians but they may have very different beliefs and eating habits to a fellow vegetarian
sitting at the very ne#t table. There have been numerous attempts to !ualify and label the type of
vegetarian diets that people follow but at present there are no internationally agreed upon
definitions which makes some sense given that it is usually personal choice that leads to
vegetarian-style dietary restrictions.
)eneral categories of vegetarianism*
+vo vegetarians do not eat meat poultry fish or dairy but do eat eggs.
,acto vegetarians do not eat meat poultry fish or eggs but do eat dairy products.
+vo-lacto vegetarians do not eat meat poultry or fish but do eat eggs and dairy products.
+vo-lacto-pisco vegetarians do not eat meat and poultry but do eat fish eggs and dairy.
-egans do not eat any animal or fish products or derivatives from these foods which for some
means not consuming honey. -eganism usually encompasses more than eating and vegans will
not wear leather wool or silk items. Taking a vegan diet one step further into dietary restriction
and often nutritional deficiency is the practice of eating only raw fruits and nuts called a
fruitarian diet. &eyond this is the realm of raw foodists a dietary world where food is eaten
raw or only heated to about ./ degrees 0elsius. The idea behind eating unprocessed and
unheated food is to maintain as much of the vitamin and mineral content of the food from its
natural state. There is a large body of evidence that supports the fact that food cooked and kept
at ambient or hot temperatures loses significant !uantities of many vitamins. $hat many of the
supporters of eating raw food fail to tell their fellow foodies is that the simple act of peeling or
cutting a fruit or vegetable will also reduce the micronutrient content.
$hy vegetarians need to mi# their proteins
1egardless of the restriction it is harder for a person to meet their daily nutrient re!uirements
without meat especially red meat which is one of the richest sources of heme iron available and
a great source of protein. 2s a general rule the stricter the diet the more care a person needs to
take to ensure their nutritional status is not compromised.
3ating the right mi#ture of cereals grains and legumes ensures that vegetarians meet their
protein needs that they get the right mi#ture of essential amino acids the building blocks of
protein. There are 4/ essential amino acids that is they cannot be made within the body and
whilst these are readily available in animal proteins vegetable proteins are not complete. 3ach of
the main vegetable groups has at least one limiting amino acid*
5rotein source ,imiting amino acid6s
$heat lysine
1ice lysine
,egumes6pulses tryptophan or methionine
(ai7e lysine and tryptophan
2 vegetarian who avoids or consumes very little animal protein and replaces this with mai7e
wheat and rice will become lysine deficient. 2dding legumes 8e.g. lentils9 will resolve the lysine
problem but eating lots of legumes and pulses without accompanying starchy grains such as
wheat and rice a common dietary pattern today results in a lack of tryptophan and methionine.
&ack to being vegetarian in Turkey
"t is generally easy to get cereals and grains in the form of bread pasta and rice with pulses
and legumes coming in soups 8:orba9 with lentils 8mercimek9 and chickpeas 8nohut9 olive dishes
of dried beans 8kuru fasulye9 and a myriad of vegetables broad bean puree 8fava9 stews again
with chickpeas and dried beans or spicy kfte of red lentils 8ci; kfte9. <ummus 8chickpea and
tahini puree9 and falafel 8made from dried broad beans or chickpeas9 can be found in the
Southeast or restaurants speciali7ing in regional flavors. Snacks and treats are pretty well
covered with leblebi 8roasted chickpeas9 nuts mar7ipan 8badem e7mesi9 and Turkish delight. =ot
forgetting the cheeses yoghurt and eggs for breakfast if your vegetarianism allows>
$hoever wrote ?ou cant find vegetarian food in Turkey in that guidebook " picked up when "
first traveled to Turkey over a decade ago clearly had not had real e#perience with Turkish food or
understood what vegetarianism means. =ow perhaps this would have been true if the guide were
to assist with traveling through the +ttoman lands during the empires reign dining with the elite
and en'oying meat at the centerpiece of a meal or ban!uet but not these days.
1ecipes from as late as the 4@th century especially those of the palace kitchen are laden with
meat. Dishes based on vegetables were seasoned with meat or meat broth. The 7eytinya;lA
8olive oil9 dishes so popular today many featuring seasonal legumes and vegetables are a
relatively new addition to the Turkish kitchen really becoming a part of B/th century cuisine as
the me7e table developed.
So why are simits such a good food for a vegetarian% Sesame seeds have significant levels of
tryptophan methionine and lysine -- the three main limiting amino acids in vegetable proteins.
)ood simits do not have a vague smattering of sesame seeds but a reasonable spoonful or two.
0oupled with their oil content and the energy from carbohydrates in the bread all that is needed
is a slice of cheese 8for the lacto-vegetarian>9 a freshly s!uee7ed orange 'uice and a cucumber
from the ad'acent street vendor and the average vege will have covered many of their nutrition
bases>
1esource* Todays Caman
Amino Acid +ist , $est $et oods-

Alanine Histidine
Arginine Isoleucine
Asparagine Lysine
Aspartic Acid Methionine
Carnitine Ornithine
Citrulline Phenylalanine/DLPA
Cysteine & Cystine Serine
GABA aurine
Gluta!ic Acid hreonine
Gluta!ine ryptophan
Glutathione yrosine
Glycine "aline

Alanine##What it does:
Aids in !eta$olis! o% glucose
&pstein#Barr and chronic %atigue ha'e $een associated (ith e)cessi'e Alanine*
yrosine and Phenylalanine le'els+
Arginine--What it does:
,etards gro(th o% tu!ors and cancer+
&nhances i!!une %unction
Increases si-e and acti'ity o% the thy!us gland
Aids in li'er deto)i%ication $y neutrali-ing a!!onia
Se)ual !aturity !ay $e delayed (ith de%iciency
.sed in treating sterility in !en $y increasing sper! count
Help%ul in the healing/repair o% s/in and connecti'e tissue
I!portant in !uscle !eta$olis!
Maintains proper nitrogen $alance
Aids in (eight loss $y increasing !uscle !ass
In'ol'ed (ith the regulation o% !any en-y!es and hor!ones
Sti!ulates pancreas to release insulin
Is a co!ponent o% the pituitary hor!one 'asopressin
Helps in the release o% gro(th hor!one
Aids in $uilding ne( $one and collagen
Can $e good %or arthritis
Arginine Deficiency signs: Angina* congesti'e heart %ailure* in%ertility* !inor in0uries*
decreased athletic per%or!ance* gastitis* high $lood pressure* i!potence* slo( (ound
healing+ Stress uses up Arginine+

Best bet foods for Arginine1 Caro$* chocolate* coconut* dairy products* gelatin* !eat*
oats* nuts* ra( cereals* peanuts* soy$eans* (alnuts* (hite %lour* (heat* and (heat ger!+

Contraindicated with those who are su%%ering %ro! 'iral in%ections* pregnant* lactating
(o!en and those (ith schi-ophrenia should a'oid ingesting o'er 23 !gs+ per day+

Asparagine--What it does:
Maintains $alance (ithin the central ner'ous syste!
Helps a!ino acids to con'ert to (hat they are supposed to in the li'er

Best Bet Foods for Asparagine: Meat

Aspartic Acid--What it does:
Increases sta!ina
Good %or %atigue
"ital role in !eta$olis!
Good %or chronic %atigue
Bene%icial %or neural and $rain disorders
Helps to re!o'e e)cess a!!onia %ro! the $ody
Aids cell %unction and the %unction o% ,4A and D4A
&nhances production o% i!!unoglo$ulins and anti$odies
Best Bet Foods for Aspartic Acid: Sprouts

Bragg's Amino Acids: his isn5t really an a!ino acid* it is a soy#sauce tasting condi!ent
deri'es %ro! %er!ented soy that has a!ino acids in it+ It5s good6 &'ery house should ha'e
a $ottle+ Chec/ out their (e$site at (((+$ragg+co!

Carnitine--What it does:
,elated to B#"ita!ins
Helps transport long#chain %atty acids to pro'ide !uscle energy
Increases the use o% %at as an energy source
Helps (ith dia$etes $y helping to use %ats
Inhi$its alcohol#induced %atty li'er
Lessens the ris/ o% heart disorders
Lo(ers $lood triglycerides
Aids in (eight loss
I!pro'es !uscle strength in people (ith neuro#!uscular disorders
De%iciency !ay lead to certain !uscular dystrophies
Sy!pto!s o% de%iciency1 con%usion* heart pain* !uscle (ea/ness* o$esity+
Signs of Carnitine Deficiency: Angina* Congesti'e Heart 7ailure* Chronic 7atigue
Syndro!e* Chronic O$structi'e Pul!onary Disease 8COPD9* Dia$etes* High riglycerides*
In%ertility* Inter!ittent claudication* !inor in0uries %ro! e)ercise* decreased endurance*
High cholesterol* ,aynaud5s disease+

Best Bet Foods for Carnitine1 Dairy and !eat and other %ood o% ani!al origin+
Vegetarians should eat corn products %orti%ied (ith lysine to help o'erco!e de%iciency+
Can also ta/e L#Carnitine+ De%iciency !ay $e a result o% o)ygen de%iciency* so $reath6

Citrlline--What it does:
Pro!otes energy
Sti!ulates the I!!une syste!
Meta$oli-ed to %or! L#Arginine
Deto)i%ies a!!onia

Best Bet Foods for Citrlline1 Li'er

Cysteine and Cystine--What they do:
Cysteine is 'ery unsta$le and con'erts easily to Cystine
Contain $ioa'aila$le sul%ur
I!portant in deto)i%ication
I!portant %or strong nails* s/in and hair
Aids in the production o% collagen
Pro!otes elasticity o% s/in
7ound in digesti'e en-y!es
Helps deto)i%y the $ody and protect it %ro! radiation da!age
7ree radical destroyer
Helps protect the li'er %ro! alcohol* drugs* and to)ins %ro! cigarettes
Help%ul (ith rheu!atoid arthritis
Help%ul (ith hardening o% the arteries
Help%ul (ith !utagenic aspects o% cancer
Pro!otes healing a%ter surgeries and $urns
Chelates hea'y !etals 8li/e copper9
Helps iron to a$sor$ into the $ody 8$inds it9
Pro!otes %at $urning
Helps to $rea/ do(n !ucus 8so used %or $ronchitis* e!physe!a and tu$erculosis9
Helps strengthen (hite cell acti'ity
Helps (ith age spots
Best Bet Cysteine and Cystine Foods!spplements:
7ound as 4AC 84#acetylcystine9* L#Cysteine ta$lets or %ree#%or! a!ino acids+ &ggs* !eat*
dairy and so!e cereals+

Cation: Dia$etics $e(are+ May inacti'ate insulin+ People (ith the rare genetic condition
that causes cystinuria should not ta/e this supple!ent+

"ABA #"amma-Aminobtyric Acid$--What it does:
Acts as a neurotrans!itter in the Central 4er'ous Syste!
&ssential %or $rain !eta$olis!
Inhi$its ner'e cells %ro! o'er %iring thus pre'ention an)iety and stress#related
ner'ousness
Acts li/e "aliu! or Li$riu! (ithout the %ear o% addiction
.sed in the treat!ent o% epilepsy and hypertension
Increases li$ido $ecause it acts as a rela)ant
.se%ul %or enlarged prostates
.se%ul %or Attention De%icit Disorder
%oo mch "ABA can case an)iety* shortness o% $reath* nu!$ness around the !outh and
tingling e)tre!ities+

Best Sorces of "ABA: GABA co!es in ta$lets+ Choose a high#:uality supple!ent that is
standardi-ed so you (on5t $e o'er or under dosed+ I li/e Source 4aturals or Solaray
Brands+

"ltamic Acid--What it does:
.sed to $uild proteins
he prostate gland secretions are high in gluta!ic acid so it can $e used as a
treat!ent %or Benign Prostatic Hyperplasia
I!portant in the !eta$olis! o% sugars and %ats
Aids in the transportation o% potassiu! across the $lood#$rain $arrier
he $rain uses gluta!ic acid as %uel
Con'ersion o% gluta!ic acid into gluta!ine is the only !eans $y (hich a!!onia in
the $rain can $e deto)i%ied
Helps to correct personality disorders
.se%ul in treating childhood $eha'ioral disorders
.sed in the treat!ent o% epilepsy* !ental retardation* !uscular dystrophy* ulcers*
and hypoglyce!ic co!a
Best Bet "ltamic Acid Sorces: Meat* poultry* %ish* eggs* dairy and so!e protein#rich
%oods+ 7ree#%or! a!ino acids and ta$let %or! are also a'aila$le+

"ltamine--What it does:
he !ost a$undant a!ino acid in the $ody* it is a protein $uilding $loc/
In'ol'ed in !any !eta$olic processes 8!ore than any other a!ino acid9
Con'erted to glucose (hen needed
.sed as an energy source
Ser'es as %uel %or cells lining the intestine
.sed $y ;hite Blood Cells %or i!!une %unction
Has anti#in%la!!atory e%%ects so used %or arthritis* autoi!!une diseases*
%i$rosis* connecti'e tissue diseases such as poly!yositis and scleroder!a
.sed %or tissue da!age due to radiation treat!ents %or cancer
May help (ith depression* enhances !ental %unctioning
.sed %or epilepsy* %atigue* i!potence* schi-ophrenia* senility and de'elop!ental
disa$ilities
.sed to increase athletic per%or!ance
.se%ul %or dieters and $ody $uilders
.sed %or alcohol (ithdra(al support+ Helps to decrease cra'ing
.sed %or gastritis* peptic ulcers and ulcerati'e colitis 8<It5s a !iracle+< Says one
o% !y clients (ho o(ns a dog (ith constant diarrhea+9
.sed %or HI" support
&ote: Stress and illness use lots o% gluta!ine up+ he $ody can $e supported (ith
supple!ental Gluta!ine+

Best Bet "ltamine Sorces: Parsley* Spinach#ra(* 7ish* !eat* $eans* dairy products and
%ree#%or! a!ino acid and ta$lets+ Coo/ing destroys the a!ino acid* so eating !ore ra(
%oods is highly $ene%icial+ 7ree#%or! a!ino acid po(der mst be 'ept totally dry or it
(ill con'ert to a!!onia and pyrogluta!ic acid+

Contraindications for "ltamine1 People (ith li'er or /idney diseases* ,eye5s syndro!e or
other disorders resulting in the accu!ulation o% a!!onia in the $lood+

Althogh the names sond similar* gluta!ine* gluta!ic acid* gluta!ate* glutathione* gluten
and !onosodiu! gluta!ate are all di%%erent su$stances+

"ltathione--What it does:
Po(er%ul antio)idant produced in the li'er
Deto)i%ies har!%ul co!pounds so they can $e e)creted in the $ile
Helps to !aintain the integrity o% red and (hite $lood cells
4eeded %or car$ohydrate !eta$olis!
Anti#aging e%%ects
Helps to $rea/ do(n o)idi-ed %ats that lead to atherosclerosis

Deficiencies of "ltathione lead to: lac/ o% coordination* !ental disorders* tre!ors*
di%%iculty !aintaining $alance* e)cessi'e aging+

Best Sorces of "ltathione: Supple!ents are e)pensi'e+ Oral supple!ents !ay not $e
'ery e%%ecti'e+ ,a( !aterials in the %or! o% Cysteine* Gluta!ic Acid and Glycine* (hich all
co!$ine together to produce Glutathione* are a $etter choice+

"lycine--What it does:
.sed to $uild proteins
Maintains health o% prostate gland
,etards !uscle degeneration
.tili-ed in the construction o% D4A and ,4A
&ssential %or the synthesis o% nucleic acids and $ile acids
Helps to $uild other a!ino acids in the $ody
,epairs da!aged tissue and pro!otes healing
4ecessary %or Central 4er'ous Syste! %unction* used %or spastic acti'ity li/e that
o% Multiple Sclerosis and progressi'e Muscular Dystrophy
.sed %or the treat!ent o% hypoglyce!ia 8sti!ulates glucagon release9
.sed %or epilepsy
.sed %or !anic 8$ipolar9 depression and %or hyperacti'ity
oo !uch can cause %atigue
.sed to treat lo( pituitary %unction
Best Sorces of "lycine: 7ish* !eat* $eans* dairy and %ree#%or! a!ino acids+

(istidine #or (istadine$--What does it do)
.sed in the treat!ent o% rheu!atoid arthritis
May $oost #cell %unction 8HI"* AIDS* and auto#i!!une help=9
.sed %or gro(th and repair o% tissues
I!portant %or the !aintenance o% the !yelin sheaths that protect the ner'e cells+
8any sha/ing#type disease (ould $ene%it9
May help (ith ner'e dea%ness
Helps (ith se)ual arousal
May help (ith indigestion due to lac/ o% sto!ach acid
4eeded %or the production o% $oth red and (hite $lood cells
Protects the $ody %ro! irradiation
Aids in re!o'ing hea'y !etals %ro! the syste!
Contraindictions: Bipolar people should not ta/e histidine as a supple!ent+ oo !uch can
cause psychological disorders such as an)iety* stress and schi-ophrenia+

Best Bet Sorces of (istidine1 ,ice* (heat and rye+

*solecine--What it does:
.sed %or he!oglo$in %or!ation
Sta$ili-es and regulates $lood sugar and enrgy le'els
.sed to enhance energy* increase endurance and aid in healing and repair o% !uscle
tissue
.sed %or !ental disorders
De%iciency !ay loo/ li/e hypoglyce!ia
Best Bet Sorces of *solecine: Al!onds* cashe(s* chic/en chic/peas 8Gar$an-o $eans9*
eggs* %ish* lentils* li'er* !eat* rye* !ost seeds and soy protein+ Also %ree#%or! a!ino acids
and ta$lets or in co!$ination (ith leucine and 'aline 8the other t(o $ranched#chain a!ino
acids+9

+ysine--What it does:
Helps !aintain proper nitrogen $alance 8this see!s to co!e up ALL the ti!e in !y
practice+9
Inhi$its herpes 8(or/s $est (hen !ini!i-ing arginine inta/e9
Assists $uilding !uscle !ass* collagen %or!ation and tissue repair
Good %or those reco'ering %ro! surgery and sports in0uries
Helps to lo(er high seru! triglycerides
Helps pre'ent %ertility pro$le!s
I!pro'es concentration
Proper $one and gro(th de'elop!ent in children
.sed in the production o% anti$odies* hor!ones* and en-y!es
Helps (ith calciu! a$sorption
Signs of +ysine deficiency: ane!ia* $loodshot eyes* en-y!e disorders* hair loss* lac/ o%
concentration* irrita$ility* lac/ o% energy* poor appetite* reproducti'e disorders* retarded
gro(th* (eight loss+ Burn patients !ay need to $e supple!ented+

Best Bet Sorces of +ysine: 7ish* eggs* !il/* li!a $eans* !eat* cheese* potatoes* soy
products* yeast* and !ost proteins+ 7ree#%or! a!ino acid and ta$let %or!s+ &ote: 7ree
%or! a!ino acid and ta$let %or!s should not $e used %or children+

,ethionine--What it does:
Supplies sul%ur to the $ody
.sed %or the treat!ent o% AIDS patients
May i!pro'e !e!ory recall in cases (ith ner'ous syste! degeneration
May help Par/inson5s disease
.sed in the treat!ent o% pancreatitis
.sed to support li'er %unction
Lo(er inta/es during pregnancy associated (ith neural tu$e de%ects
a/ing too !uch !ay lead to heart disease $ut it
May help to pre'ent clogging the arteries $y eli!inating pla:ue
Assists in the $rea/do(n o% %ats
Helps deto)i%y lead and other hea'y !etals
Helps to pre'ent $rittle hair
Protects against radiation
Bene%icial %or those (ith osteoporosis
Helps (ith che!ical allergies* rheu!atic %e'er* and pregnancy to)e!ia
Po(er%ul antio)idant inacti'ating %ree radicals
Good %or people (ith Gil$ert5s syndro!e 8a li'er disease9
,e:uired %or synthesis o% nucleic acid %or!ation and %or collagen %or!ation
Pro!otes the e)cretion o% estrogen
.sed %or schi-ophrenia 8it decreases hista!ine in the $ody9
May pre'ent so!e tu!ors
4eeded %or the synthesis o% aurine and Cysteine
.sed in the production o% Choline (hich is used $y the $rain and to !a/e $ile !ore
li:uidy+
Best Bet Sorces of ,ethionine1 Meat* %ish* eggs* li'er* dairy* garlic* lentils* onions*
soy$eans* seeds* and yogurt+ 7ree#%or! a!ino acids and capsule %or!+

-rnithine--What it does:
May pro!ote !uscle#$uilding acti'ity $y increasing ana$olic hor!one acti'ity
4ecessary %or proper i!!une syste! and li'er %unction
Deto)i%ies a!!onia
Aids in li'er regeneration
Pro!otes healing and repair o% da!aged s/in and connecti'e tissue
Contraindications: Ornithine supple!ents should not $e ta/en $y children* pregnant
(o!en* nursing !others or anyone (ith a history o% schi-ophrenia+

Best Bet Sorces for -rnithine: Meat* %ish* dairy* eggs and %ree#%or! a!ino acid or
capsule %or!+ Also a'aila$le as as Ornithine Alph#>etoglutarate 8O>G9 (hich is Ornithine
co!$ined (ith Gluta!ine+ Depletion !ay occur during pregnancy+

.henylalanine and D/+-.henylanlanine #D+.A$--What it does:
.sed %or depression 8phenylalanine is con'erted to yrosine* (hich in turn
synthesi-es dopa!ine and norepinephrine
.sed %or alcohol (ithdra(al support
.sed %or osteoarthritis and rheu!atoid arthritis
.sed %or 'itiligo
Potential !ood ele'ator
May help control addicti'e $eha'ior
Pro!otes se)ual arousal
,educes hunger and cra'ings %or %ood
DLPA !ay in%luence the $rain and its (ay o% dealing (ith pain relie% $y sti!ulating
endorphins+ It5s pain/illing response increases o'er ti!e+
.sed %or !enstrual cra!ps* !igraines* and other pain
May $e help%ul (ith Par/inson5s
.sed %or !igraine pain* neuralgia and leg cra!ps
Contraindications: Pregnant (o!en and those (ho su%%er %ro! phenyl/etonuria 8P>.9+

Best Bet Sorces of .henylalanine and D+.A: Hal'ah* tahini* sesa!e seeds are the !ost
co!!on %oods that people test they need %or this de%iciency+ Proteins* cheese* al!onds*
peanuts* and soy$eans are other %oods high in this a!ino acid+ 7ree#%or! and capsule %or!
are the !ost co!!on sources+

Serine--What it does:
4eeded %or proper !eta$olis! o% %ats and %atty acids
.sed %or the gro(th o% !uscle
.sed to !aintain a healthy i!!une syste!
Aids in the production o% i!!unoglo$ulins and anti$odies
.sed in cos!etics %or it natural !oisturi-ing capa$ilities
%arine--What it does:
Helps a$sor$ %ats and %at#solu$le 'ita!ins
,egulates heart$eat and helps (ith cardiac arrhyth!ias
Maintains cell !e!$rane sta$ility
Helps pre'ent $rain cells %ro! $eing o'eracti'e
Helps (ith Congesti'e Heart 7ailure
Helps (ith Dia$etes
Helps (ith High Blood Pressure
It is a $uilding $loc/ %or other A!ino Acids
It is a /ey co!ponent in $ile 8needed %or digestion o% %ats9
Helps in the control o% seru! cholesterol
.sed %or ede!a and hypoglyce!ia
"ital %or the proper utili-ation o% sodiu!* potassiu!* calciu! and !agnesiu!
.sed to treat an)iety* poor $rain %unction and sei-ures
May $ene%it Do(n5s Syndro!e and !uscular dystrophy
.sed occasionally in $reast cancer treat!ent
De%iciency signs1 cardiac arrhyth!ias* disorders o% platelet %or!ation* intestinal
pro$le!s* yeast o'ergro(th* stress 8physical and e!otional9* -inc de%iciency*
e)cessi'e consu!ption o% alcohol+

&ote: Alcoholis! and dia$etes $oth increase the need %or aurine+

Best Bet Sorces of %arine: Meat* %ish* eggs* !il/ and %ree#%or! a!ino acids and
capsules+

%hreonine--What it does:
Maintains proper protein $alance in the $ody
I!portant in the %or!ation o% collagen and elastin
Aids li'e and lipotrophic %unction
Helps pre'ent %atty $uildup in the li'er
&nhances i!!une syste! $y aiding in the production o% anti$odies
Best Sorces f %hreonine: 7ish o% any /ind* $ee%* soy* (heat* $ro(n rice* $read* li'er*
peanuts* %ree#%or! a!ino acids and capsules+

%ryptophan--What it does:
4ecessary %or the production o% B2 84iacin9 in the $ody
.sed $y the $rain to produce serotonin
,esponsi$le %or nor!al sleep
Helps co!$at depression and inso!nia
Sta$ili-es !ood
Helps control hyperacti'ity in children
Alle'iates stress
Good %or the heart
aids in (eight control $y decreasing appetite
Good %or !igraine headaches
May reduce so!e e%%ects o% nicotine
De%iciency !ay lead to coronary artery spas!
Helps decrease sensiti'ity to pain
May help %i$ro!yalgia and !igraines

Best Bet Sorces of %ryptophan: Bro(n rice* cottage cheese* !eat* peanuts* soy protein

&ote: his supple!ent is not a'aila$le in supple!ent %or! in the .nited State $ecause in
4o'+ o% ?@A@* there (as a report lin/ing it to a $lood disorder called eosinophilia#!yalgia
syndro!e 8&MS9+ Su$se:uent research re'ealed that it (as a conta!inant in the
supple!ent that (as causing the pro$le!* $ut the 7DA still (on5t allo( it on the !ar/et+
So+++go get so!e B#HP 8B#Hydro)ytryptophan9instead+

%yrosine--What it does:
It is a precursor o% se'eral neurotrans!itter including L#dopa* dopa!ine*
norepinephrine and epinephrine* so acts as a !ood ele'ator
May $e help%ul in Par/inson5s disease
May $e help%ul in !ood disorders such as depression* de!entia* Al-hei!er5s* and
(ith en'iron!ental stress
Helps protect the s/in against radiation $ecause it is a /ey co!ponent o% !elanin
May $e help%ul in people (ith P>. disorder
Help%ul in alcohol and cocaine or other addicti'e drugs in (ithdra(al support
Helps suppress appetite and reduce $ody %at
Helps (ith nor!al %unction o% adrenal* thyroid and pituitary glands
Helps (ith !eta$olis! o% phenylalanine
Help%ul %or chronic %atigue and narcolepsy
Help%ul %or an)iety* depression* allergies and headaches
Signs o% de%iciency include1 Hypothyroidis!* lo( $lood pressure* lo( $ody
te!perature 8cold hands/%eet9* restless leg syndro!e+
May help (ith PMS
Contraindications: Should not $e ta/en (ith MAO inhi$itors used in the treat!ent o%
depression+

Best Bet Sorces of %yrosine1 Dairy* !eats* %ish* (heat* oats* al!onds* a'ocados*
$ananas* li!a $eans* pu!p/in seeds and sesa!e seeds+ Also a'aila$le as capsule or %ree#
%or! a!ino acid+

Valine--What it does:
Has a sti!ulant e%%ect
4eeded %or !uscle !eta$olis! and tissue repair
4ecessary %or proper nitrogen $alance in the $ody 8this one co!es up o%ten in !y
practice9
Can $e used as an energy source $y !uscles
Corrects se'ere a!ino acid de%iciencies caused $y drug addictions
oo !uch !ay lead to %eelings o% s/in cra(ling
Best Bet Sorces of Valine: Dairy* grains* !eat* !ushroo!s* peanuts and soy protein as
(ell as %ree#%or! a!ino acids and capsule supple!ents+
Nutritionist Jonny Bowden (Part II): Best Foods for Proteins,
Amino Acids and Omega-3
y !e"in #ianni, citi$en %ourna&ist
'ee a&& artic&es y t(is aut(or
)mai& t(is aut(or
(Natura&News) This interview is an excerpt from Kevin Gianni's Renegade
Roundtable, which can be found at (tt*:++www,-enegade-oundta&e,com. In
this excerpt, Jonn !owden shares his thoughts on proteins, amino acids and
omega"# and the best foods to provide them.
Renegade Roundtable with Jonn !owden, a board certified nutrition specialist and
nationall $nown expert on weight loss and nutrition. %e is the author of Living the
Low Carb Life: Choosing the Diet that's Right for You, The 150 Healthiest Foos on
!arth: The "ur#risingl$ %nbiase Truth about &hat You "houl !at an &h$ and
The 'ost !ffe(tive )atural Cures on !arth: The "ur#risingl$ %nbiase Truth about
&hat Treat*ents &or+ an &h$,
Kevin& .e/re ta&0ing aout *rotein and amino acids rig(t now, 'o I (ad one
1uestion aout a *&ant-ased source of *rotein, A &ot of *eo*&e w(o are on
t(is ca&& may or may not e "egan and a &ot of t(em don/t necessari&y want
to eat meat or (a"e t(at sort of *rotein, .(at are your t(oug(ts on *&ant-
ased *roteins2 .(at do you t(in0 are some of t(e etter ones2
Jonn& .e&&, &et me gi"e fu&& disc&osure, I/m not a "egan or "egetarian, I
find t(at a "ery difficu&t way to &i"e and I am not con"inced t(at t(at is
necessari&y t(e est way for our s*ecies to e3ist, I (a"e a&& t(e concerns
t(at many of t(e *eo*&e on t(e ca&& (a"e aout t(e 1ua&ity of t(e *rotein
t(at we eat and aout factory farming for anima&s and t(e crue&ty and not
to mention t(e steroids and antiiotics and growt( (ormones and a&& of
t(at ot(er stuff in t(e mi&0 t(at I/m eating, I certain&y don/t recommend
not to anyone, ut I do t(in0 t(at in t(e &ong run t(e (uman s*ecies does a
&itt&e it wit( some anima& *roducts in our diet, 4aye it/s once a wee0,
4aye for some metao&ic ty*es or some genetic ty*es it/s t(ree times a
day, 5(e (uman s*ecies (as ada*ted to many different ty*es of diets, ut
one diet it (as not ada*ted to is t(e (ig( *rocessed food, (ig( sugar diet,
5(at/s across t(e oard, so you/&& see t(e Bantu of 'out( Africa, w(o do
"ery we&& on an 678 caro(ydrate diet and you/&& see t(e Inuit, t(at used
to e ca&&ed t(e )s0imo in #reen&and and in A&as0a w(o eat "irtua&&y
not(ing ut w(a&e &uer and sea& meat, ecause "egeta&es don/t e"en
grow u* t(ere and t(ey do "ery, "ery we&&, None of t(em eat sugar and
none of t(em eat stuff wit( a arcode, so I t(in0 t(at t(ere is a wide range
of diets t(at we can ada*t to, ut I do t(in0 t(at e"en t(e &ongest &i"ed
*eo*&e t(e wor&d may eat "ery &itt&e meat, ut t(ey eat a &itt&e it of it, It/s
certain&y not t(e su*ermar0et meat we/re ta&0ing aout, It/s usua&&y grass
fed or free range or *asture fed and (ea&t(y cows and (a**y cows t(at &i"e
on *asture,
'o I/m not someone w(o (as a &ot of *ersona& e3*erience wit( a "egan
diet, 4y metao&ic ty*e is not suited for t(at, I do t(in0 we/d a&& enefit y
(a"ing more raw foods in our diet, 978 or :78 t(e e3act numer, I don/t
0now, It/s going to "ary for different *eo*&e, ut we a&& want some raw
fruits and "egeta&es in our diet, No 1uestion aout it, t(ese 0inds of
t(ings, I t(in0 t(at e"en *eo*&e w(o are on a (ig(- *rotein diet, e"en
*eo*&e w(o are fo&&owing At0ins s(ou&d eat more "egeta&es, I t(in0 across
t(e oard we a&& wou&d enefit from more "egeta&es in our diet, 5(is is not
contradictory to a (ig(er *rotein, (ig(er fat diet, .e need more "egeta&es
in our diet across t(e oard, I wou&d say t(at t(at/s true,
Now t(at said, (ow do we get est 1ua&ity *rotein if we don/t want to eat
any anima& or fis(-ased food and t(e answer is I don/t 0now, 5(e
incon"enient trut(, if you wi&&, is t(at "egeta&e *rotein and *&ant-ased
*rotein is not t(e same 1ua&ity, It %ust isn/t, ;ou can/t get your B<9 from
*&ant-ased diets, I understand t(at t(e "egan and t(e raw food *eo*&e
e&ie"e different&y, ut t(at/s not %ust my o*inion, It/s *retty muc( een
documented, It/s in t(e )ncyc&o*edia of =ietary 'u**&ementation t(at/s *ut
out y a &ue rion committee, B<9 is %ust not t(ere, It/s not asora&e,
It/s not a"ai&a&e, ut t(e iron t(at/s and *&ant food is not t(e same 1ua&ity
as in anima& foods, >an we manage wit( a *&ant-ased diet or wit( an
e3c&usi"e&y *&ant-ased diet2 .e can and sometimes it/s a "ery (ea&t(y
t(ing to do as a deto3 or as a tem*orary strategy to a&ance t(e acid diet
t(at many of us (a"e een on to (e&* cure some diseases, I t(in0 it can e
"ery "a&ua&e, ut in t(e &ong range year in year out wit(out any fis( in t(e
diet, wit(out any eggs, wit(out any w(ey *rotein I t(in0 it/s "ery, "ery
toug(, Beans (a"e *rotein in t(em, 4any of t(e "egeta&e sources are %ust
&ac0ing in an amino acid or two, 5(eir amino acid *rofi&e is %ust not 1uite as
good, >an we manage2 'ure we can,
4y recommendation to *eo*&e w(o want to fo&&ow t(at 0ind of diet is you
maye %ust end t(e ru&es a &itt&e it and (a"e some fis(, ;ou/re %ust not
going to get omega t(rees from *&ant foods and t(at inc&udes f&a3seed and
I/m a ig su**orter of f&a3seed, It/s not t(e same, 5(ere are two omega
t(rees t(at are found in fis(, 5(e ody doesn/t con"ert t(em "ery we&&, ;ou
need t(at )PA and =?A, 5(ey/re essentia& for (ea&t(, 5(ey/re essentia& for
t(e rain, for t(e cardio"ascu&ar system, 'o I t(in0 t(at if t(ere was a way
t(at you cou&d &i"e wit( some sma&& amount of fis( in t(e diet or some
amount of eggs from (a**y c(ic0ens, free range c(ic0ens or a &itt&e it of
w(ey *rotein I t(in0 t(at t(at wou&d e a "ery good a&ance to a "egan
diet or to a diet t(at is &arge&y "egan, if not <778 "egan,
Kevin& ;ea( and t(e omega-3 1uestion was my ne3t one, .(at is
(a**ening wit( f&a3 oi& and w(y is it not assimi&ated2
Jonn& Assimi&ated is fine, ?ere/s t(e *ro&em, 5(ere are t(ree Omega t(ree
fatty acids in t(e wor&d, 5(ree, I/m not going to try to s*e&& t(em, ut
t(ey/re a&*(a-&ino&enic acid, A@A is one, 5(e ot(er two are
eicosa*entaenoic acid, )PA and t(e ot(er one is docosa(e3aenoic acid,
=?A, 'o to ca&& t(em y t(eir nic0names, it/s A@A, =?A and )PA, A@A is
found in f&a3seed, 5(e ot(er two are found in fis(, 5(e ody tec(nica&&y can
ta0e t(e A@A found in f&a3seed and out of t(at ma0e t(e two t(at are found
in fis(, t(e com*&ete form to come out of t(e o3 in t(e fis(, ut it doesn/t
do a good %o, In fact, it does a &ousy %o, 5(e most you/re going to get is
aout <78 con"ersion,
Now, w(y do we care2 Because t(e rea& (ea&t( enefits come from t(ose
two t(at are found *re-made in fis(, t(e )PA and =?A, 5(at/s w(ere t(e
rea& action is, 5(ose are t(e ones t(at are found in t(e de"e&o*ing fetus/s
rain is =?A, 5(ose are t(e ones t(at (a"e een found to im*ro"e mood,
5(ose are t(e ones t(at are found to &ower &ood *ressure, 5(ese are
im*ortant omega t(rees, Now, it doesn/t mean t(at t(e A@A in f&a3seed
isn/t im*ortant, It (as a &ot of anti-inf&ammatory *ro*erties of its own,
5(ere are &ignins in f&a3, 5(ere are *(ytoc(emica&s and f&a3 and f&a3 as a
food is a fau&ous food, not %ust ecause of t(e omega t(rees, ut ecause
it (as fier and it (as a&& 0inds of ot(er stuff in it, ut if you/re (o*ing to
get your )PA and =?A, t(ose ot(er two omega t(rees, t(e ones t(at come
out of t(e o3 in sa&mon or sardines, if you/re (o*ing to get t(at from f&a3
you/re going to (a"e to ta0e an awfu& &ot of f&a3seed oi&, ecause a&& you
can rea&&y count on con"erting to t(e )PA and =?A is aout :8 to <78 of
t(e amount of f&a3, Now, if you/re (a"ing two ig ta&es*oons of f&a3seed
oi& a day, or t(ree, t(at mig(t e enoug(, )"en :8 or <78 of t(at
con"erting is going to e fine, ut most *eo*&e aren/t doing t(at, so I rea&&y
strong&y fee& t(at t(e rea& action, t(e rea& (ea&t( enefits are in t(e )PA
and =?A and most *eo*&e wou&d e etter off %ust ta0ing t(em *reformed
out of t(e o3 eit(er wit( fis( oi&, fis( oi& su**&ements or fis( itse&f, ;ou
%ust can/t count on t(e ody to ma0e t(em out of t(e f&a3seed oi&,
Four Ine3*ensi"e .(o&e Food 'u**&ements
y Barara 4inton, Natura& ?ea&t( )ditor
'ee a&& artic&es y t(is aut(or
)mai& t(is aut(or
(Natura&News) 5(ere is no denying t(at times are toug( for e"eryone,
'ome *eo*&e may e considering cutting ac0 on t(e amount t(ey s*end
for su**&ements, t(in0ing t(at t(ey rea&&y aren/t seeing any resu&ts, so w(y
0ee* uying t(em, 5(is may e a good time to find out t(at a&& t(e
nutrients needed for com*&ete and *erfect (ea&t( can e found in some
"ery &ow cost forms t(at *ro"ide *erfect synergy etween t(e nutrients,
and e3treme&y (ig( io-a"ai&ai&ity,
Isolated compounds vs. whole food supplements
'u**&ements made wit( iso&ated nutrients are *roa&y t(e &east effecti"e
way to *resent t(e ody wit( w(at it needs, A mu&ti"itamin wit( many
iso&ated ingredients crammed into a ca*su&e is no etter, It may e
tem*ting to t(in0 t(at t(e su**&ement t(at is est is t(e one t(at de&i"ers
t(e (ig(est mi&&igram amount of a nutrient, But t(e rea&ity is t(at a sma&&
amount of a nutrient in w(o&e food form is many times more effecti"e t(an
a &arge dose in iso&ated form, As food forms of nutrients are s&ow&y
digested and asored, nutrients ecome a"ai&a&e to e uti&i$ed o"er a
*eriod of se"era& (ours, 4uc( of t(e &arge dose of an iso&ated nutrient is
wasted ecause t(e ody can on&y use a sma&& amount at one time,
?ere is a s(ort &ist of w(o&e food su**&ements t(at *ro"ide a wea&t( of
nutrition at "ery reasona&e cost, Because t(ese are w(o&e foods rat(er
t(an iso&ated com*ounds, t(ey can e consumed de*ending on need in
different circumstances, If t(e *&an is to engage in strenuous menta& or
*(ysica& e3ercise, t(ese su**&ements can e ta0en at t(e eginning, during
rea0s to 0ee* t(e endurance &e"e& u*, and as re*&enis(ment at t(e end of
t(e e3ercise routine, Anyone w(o (as a s(e&f fu&& of e3*ensi"e iso&ated
com*ounds can re*&ace most of t(em wit( some of t(ese ine3*ensi"e
w(o&e food c(oices,
!ee 'ollen
Bee *o&&en is an energy en(ancer and restorati"e tonic, It is used around
t(e wor&d to im*ro"e "ita&ity and endurance, aid reco"ery from c(ronic
i&&ness, *romote &onge"ity, regu&ate intestina& functioning, oost &ood,
*re"ent infection, a&&e"iate menstrua& cram*s, *romote ferti&ity, "an1uis(
de*ression and fatigue, treat migraine (eadac(es, norma&i$e c(o&estero&
&e"e&s, (e&* c(i&dren o"ercome de"e&o*menta& *ro&ems, and *re"ent and
treat cancer,
Bee *o&&en (as more *rotein t(an any anima& source *er e1ua& weig(t, and
contains more free-form amino acids t(an eef, eggs or c(eese of e1ua&
weig(t, 5(e *rotein is (ig(&y digesti&e and asora&e, rendering muc(
more nutriti"e "a&ue t(an e1ua& amounts of anima& *rotein, It contains an
aundance of carotenoids, inc&uding &yco*ene, $ea3ant(in and eta
carotene t(at t(e ody wi&& con"ert to "itamin A as needed, It a&so contains
t(e com*&ete "itamin B com*&e3 inc&uding fo&ate, iotin, c(o&ine and
inosito&, It (as "itamin >, "itamin =, t(e com*&ete "itamin ) com*&e3, and
"itamin !, It is ric( in trace minera&s inc&uding iodine, and macro minera&s
inc&uding se&enium, It contains iof&a"onoids and natura& sugars, Its fatty
acid *rofi&e is im*ressi"e and inc&udes ca*roic, ca*ric, myristic, *a&mito&eic,
o&eic, &ino&eic, arac(idic, and eicosanoic, de*ending on t(e source of t(e
*o&&en,
A&& 0nown en$ymes and co-en$ymes are contained in ee *o&&en, a&ong
wit( gums, starc(, sucrose, g&ucose, wa3es, resins, steroids, growt(
factors, growt( isor(anetin, nuc&ein, amines, 1uercitin, nuc&eic acids suc(
as -NA and =NA, *(eno&ic acids, tar*enes, and many ot(er as yet
unidentified nutrients, Its amino acid *rofi&e is a&so im*ressi"e and
inc&udes try*to*(an, &eucine, &ysine, iso&eucine, met(ionine, cystine,
arginine, *(eny&a&anine, (istidine, "a&ine, g&utamic acid, tryrosine, g&ycine,
serine, *ro&ine and a&anine,
)ac( ounce of ee *o&&en contains 96 ca&ories, A grams of caro(ydrate,
and is <:8 &ecit(in and 9:8 *ure *rotein,
4ost ee *o&&en &ae&s suggest starting wit( a few grains and wor0ing u*
to a teas*oon or more a day, Organic ee *o&&en can e oug(t on&ine from
Bitacost for a cost of CD,<E for a ten ounce ott&e, @uc0y Bitamin se&&s good
1ua&ity ee *o&&en for aout C<7,77 a *ound,
(pirulina
'*iru&ina is anot(er one of nature/s most *erfect foods, 5(ese tiny &ue-
green a&gae were designed y nature 3,D i&&ion years ago and were t(e
generators of t(e o3ygen found in our atmos*(ere w(ic( a&&owed a&& (ig(er
&ife forms to e"o&"e, 5(ey are sing&e ce&&ed organisms containing
e"eryt(ing needed y &ife to e"o&"e into t(e ric( di"ersity seen on eart(
today,
'*iru&ina is D:8 (ig(&y digesti&e "egeta&e *rotein, 5(is *rotein is
com*&ete, *ro"iding a&& eig(t essentia& amino acids in t(e *ro*er ratios and
in a form t(at is fi"e times easier to digest t(an meat or soy *rotein, 5(ese
amino acids are iso&eucine, &eucine, &ysine, met(ionine, *(eny&a&anine,
treonine, tryto*(an, and "a&ine, Additiona& amino acids needed for t(e ce&&s
to manufacture en$ymes, *rotein, (ormones, rain c(emica&s and ot(er
*roducts for metao&ism are a&so contained in s*iru&ina, 5(ese inc&ude
a&anine, arginine, as*artic acid, cystine, g&utamic acid, g&ycine, (istidine,
*ro&ine, serine and tyrosine,
5(e waters fa"ored y s*iru&ina are so saturated wit( minera& de*osits
from ancient soi& and mountains t(at no ot(er *&ants can &i"e t(ere, 'ince
s*iru&ina t(ri"es in t(is a&0a&ine en"ironment, it incor*orates and
synt(esi$es many minera&s and deri"ati"e com*ounds into its structure, It
is an e3ce&&ent source of *otassium, ca&cium, $inc, magnesium, manganese,
se&enium, iron and *(os*(orus, As is ee *o&&en, s*iru&ina is an e3ce&&ent
source of t(e entire "itamin B com*&e3, and "itamin ), It contains t(e
ye&&ow+orange *igments from w(ic( "itamin A is made, a&ong wit(
sustantia& amounts of ot(er carotenoids inc&uding t(e *owerfu&
antio3idants, $ea3ant(in, &utein and asta3ant(in, *rotectors of t(e eyes
and s0in,
'*iru&ina is ric( in *igments, wit(out w(ic( t(e synt(esis of many of t(e
en$ymes necessary for metao&ism cou&d not ta0e *&ace, It is a store(ouse
of c(&oro*(y&&, "ery simi&ar in structure to t(e (emog&oin mo&ecu&e found
in (uman &ood ce&&s e3ce*t it contains magnesium at its core w(ic( gi"es
it a green co&or, .(en c(&oro*(y&& is ingested wit( sufficient iron, t(e
magnesium can e dis*&aced to yie&d a (emog&oin mo&ecu&e, a&&owing
s*iru&ina to (a"e *ositi"e effect on anemia, >(&oro*(y&& a&so increases
*erista&tic action re&ie"ing consti*ation, and norma&i$es t(e secretion of
digesti"e acids, It is soot(ing to t(e digesti"e tract, >(&oro*(y&& a**ears to
encourage regeneration of &i"er ce&&s and di&ates &ood "esse&s to increase
circu&ation to a&& organs, It aids in transmission of ner"e im*u&ses t(at
contro& (eart contraction, P(ycocyanin, t(e &uis( *igment, is im*ortant
for (ea&t(y &i"er function and digestion of amino acids,
'*iru&ina is A *ercent fat, and most of t(at is in t(e form of essentia& fatty
acids, inc&uding &ino&eic, &ino&enic and arac(idonic acid, 5(ese fats are used
to *roduce *rostag&andins, t(e (ormona& regu&ators of &ood *ressure and
ca*i&&ary resi&ience, and to aid o3ygen trans*ort to t(e ce&&s, 5(ey are "ita&
to (ea&t( and a&so (a"e a *ositi"e effect on (air, nai&s and s0in,
.(at sugar is in s*iru&ina is in t(e form of r(amnose and g&ycogen, It is
"ery &ow in sodium, 5(e a"erage :77 mg ta&et of s*iru&ina contains on&y
one to two ca&ories,
'*iru&ina can e oug(t in ta&et or *owdered form, 5(e recommended
ser"ing si$e of s*iru&ina is 3 grams, a&t(oug( you can consume as muc( as
you &i0e, )ac( ta&et is F gram, A ott&e wit( E77 ta&ets of Nutre3
s*iru&ina costs C<6,93 on&ine at @uc0y Bitamin, 5(e *owdered form can e
oug(t in si$es u* to a *ound, One *ound costs C96,EG,
)hlorella
>(&ore&&a is a sing&e-ce&&ed fres( water-grown green a&gae t(at (e&*s ui&d
t(e immune system and deto3ify (ea"y meta&s and ot(er *oisons in t(e
ody, It im*ro"es t(e digesti"e and e&imination system, norma&i$es &ood
sugar and &ood *ressure &e"e&s, increases and c&arifies focus and
attention, im*ro"es energy &e"e&, a&ances ody *?, and c&eanses t(e
reat(,
>(&ore&&a contains s&ig(t&y &ess *rotein t(an s*iru&ina, and t(is *rotein is
a&so (ig(&y digesti&e, It contains t(e com*&ete "itamin B com*&e3 wit(
more B-<9 t(an &i"er, "itamin >, "itamin ), a road s*ectrum of en$ymes
inc&uding *e*sin for digestion, eta-carotene, iron, $inc, macro minera&s
suc( as ca&cium, magnesium, $inc, *otassium, rare trace minera&s,
essentia& fatty acids inc&uding gamma &ino&enic acid (#@A), and
*o&ysacc(arides,
>(&ore&&a is <68 c(&ore&&a growt( factor t(at is a fau&ous re%u"enator of
t(e ody *roduced in its nuc&eus, u* to <78 -NA, and u* to 38 =NA, Its
c(&oro*(y&& content is (ig(er t(an t(e ot(er a&gae and grasses, 5(e toug(
outer ce&& wa&& of c(&ore&&a, w(ic( must e ro0en in *rocessing to a&&ow
access to its nutrients, *ro"ides a fier t(at e&iminates to3ins, *esticides
and (ea"y meta&s y inding wit( t(em in t(e ody, It aids t(e ody in t(e
rea0down of *ersistent (ydrocaron and meta&&ic to3ins suc( as ==5,
P>B, mercury, cadmium and &ead, w(i&e strengt(ening t(e immune system
res*onse, 5(is firous ro0en outer ce&& wa&& a&so *ro"ides materia& t(at
great&y en(ances digestion and digesti"e tract (ea&t(,
5(e c(&oro*(y&& in c(&ore&&a &i0e t(at in s*iru&ina (as a magnesium ion at its
center, gi"ing it t(e same remar0a&e red &ood ce&& ui&ding ai&ity,
>(&ore&&a is a&so an e3ce&&ent trans*orter of o3ygen to t(e ody and rain,
Its c(&oro*(y&& c&eanses t(e owe&, &oodstream and &i"er,
>(&ore&&a stimu&ates t(e acti"ity of 5-ce&&s and macro*(ages y increasing
interferon &e"e&s, en(ancing t(e immune system/s ai&ity to comat foreign
in"aders suc( as acteria, "iruses, c(emica&s and foreign *roteins, It is a
*ower cancer fig(ter,
N'I rand c(&ore&&a can e *urc(ased on&ine from Bitacost for C9G,GG, 5(e
ott&e contains <:77 ta&ets, 5(e suggested consum*tion amount is 3
grams w(ic( wou&d e <: ta&ets, yie&ding <77 ser"ings *er ott&e, !yoto
c(&ore&&a from 'wanson Bitamins is a (ig( 1ua&ity c(&ore&&a wit( *ac0aging
t(at a&&ows t(e c(&ore&&a to remain e3treme&y fres(, 'wanson c(arges
C3:,GG for <:77 ta&ets, 5(ere doesn/t seem to e muc( *owdered
c(&ore&&a around at a reasona&e *rice wit( t(e e3ce*tion of NO. Foods/
*owdered c(&ore&&a, se&&ing at @uc0y Bitamin for C9:,7D a *ound, Hn&ess
t(e ce&& wa&& of t(e c(&ore&&a (as een ro0en, t(e *roduct is wort(&ess,
>(ec0 t(e &ae&ing information,
*lfalfa
A&fa&fa (as roots t(at grow <37 feet into t(e eart( and is one of t(e most
minera&-ric( foods 0nown as it is a&e to see0 out minera&s inaccessi&e to
ot(er *&ants, Its minera&s are in a a&anced form t(at *romotes *ro*er
asor*tion, It (as (e&*ed many art(ritis sufferers, and aids in t(e (ea&ing
of intestina& u&cers, gastritis, &i"er disorders, ec$ema, (emorr(oids,
ast(ma, (ig( &ood *ressure, anemia, consti*ation, ody and reat( odor,
&eeding gums, infections, urns, at(&ete/s food, and cancer,
A&fa&fa is an im*ortant source for ca&cium, carotene, c(&oro*(y&& and
3ant(o*(y&&, Its roots sa*onins in(iit increases in &ood c(o&estero& y
9:8 in e3*erimenta& anima&s fed a (ig( c(o&estero& diet, 5(e sa*onins
(a"e een s(own to e antifunga&,
A&fa&fa is a "ita&ity augmenter, and is e3ce&&ent used as a s*ring tonic, It is
one of t(e est sources of *rotein, and is (ig( in "itamins A, ) and B-D, It
is one of t(e few "egeta&e sources of "itamin =, *ro"iding EAE7 IHs of
"itamin = *er *ound, It is ric( in magnesium, *(os*(orous, iron,
*otassium, trace minera&s, and se"era& digesti"e en$ymes, It a&so contains
stero&s, f&a"onoids, coumarins, a&0a&oids, and acids,
Frenc( scientists (a"e s(own t(at a&fa&fa can reduce tissue damage from
radiot(era*y, A&fa&fa is a fier t(at is a&e to ind and neutra&i$e "arious
ty*es of agents carcinogenic to t(e co&on, It (as een s(own to induce
acti"ity in a com*&e3 ce&&u&ar system t(at inacti"ates dietary c(emica&
carcinogens in t(e &i"er and sma&& intestine efore t(ey (a"e a c(ance to
do (arm,
A&fa&fa is (ig( in "itamin !, essentia& for t(e c&otting of &ood and a
*re"entati"e against (emorr(ages, .omen w(o (a"e %ust de&i"ered aies
(a"e eaten &arge amounts of a&fa&fa to s(orten t(eir *ost*artum &eeding
time, It (e&*s to ring in mi&0 in a nursing mot(er, and is instrumenta& in
&owering (ig( &ood *ressure,
Ot(er im*ortant nutrients in a&fa&fa are co**er, su&fur, manganese, and a
range of B "itamins t(at inc&udes t(iamin, niacin, *antot(enic acid, c(o&ine
and iotin, Its amino acid *rofi&e is com*osed of arginine, met(ionine,
cystine, *(eny&a&anine, (istidine, t(reonine, iso&eucene, try*to*(an,
&eucine, tyrosine, &ysine, and "a&ine,
A&fa&fa contains a good amount of "itamin H t(at acts as a (ea&ing agent
for u&cers,
5(e suggested ser"ing for a&fa&fa is %ust o"er 3 grams, <777 'ource
Natura&s a&fa&fa ta&ets, DE6 mg, eac(, can e oug(t from Bitacost for
C<<,9<, 4any consider a&fa&fa %uice to e t(e est way to consume a&fa&fa,
Powdered a&fa&fa %uice ca*su&es are a"ai&a&e from N'I at Bitacost for
CD,9G *er <67 ca*su&es, eac( containing ::7 mgs,
Bee Po&&en - A Budget Friend&y Food for ?ea&t( and ?ea&ing
y Barara 4inton, Natura& ?ea&t( )ditor
'ee a&& artic&es y t(is aut(or
)mai& t(is aut(or
(Natura&News) Bee *o&&en is often referred to as nature/s most com*&ete
food, Po&&en (ar"ested from a di"erse se&ection of geogra*(ic areas
contains a&& t(e essentia& com*onents of &ife in a good tasting, c(ewa&e,
easi&y digested, and (ig(&y io-a"ai&a&e form t(at can e consumed y
anyone from young c(i&dren to t(e "ery o&d, A&& t(e nutriti"e and
re%u"enating e&ements contained in e3*ensi"e, w(o&e food "itamin *i&&s can
e found in ee *o&&en, But since t(ese e&ements are crafted into t(e most
su*er of su*erfoods y nature, t(ey (a"e t(e added enefits of *erfect
synergy, Po&&en a&so offers (ea&ing, wit( interesting researc( studies
documenting its medicina& effects,
!ees *re +egendar
5(e ee was re"ered and deified in many re&igious cu&tures, 5(e ?indu
te3t, -ig-Beda, written in 'ans0rit etween 9777 and 3777B>, s*ea0s of
ees wit( awe, Bis(nu, t(e *owerfu& *reser"er and *rotector of t(e ?indu
trinity, is fre1uent&y symo&i$ed y a &ue ee sitting on a &otus f&ower,
!ama, t(e Indian god of &o"e, carries a ow strung wit( a c(ain of
entwined ees, >u&tures wors(i**ing ferti&ity goddesses suc( as Benus,
=iana, >eres, or Iris, used t(e ee as a symo& for scared festi"ities, Ne3t
to man, no ot(er &i"ing creature (as een so (ig(&y esteemed y so many
di"erse cu&tures,
5(e ee is e&ie"ed to e o"er 67 mi&&ion years o&d, 5(e Bi&e, t(e 5ora(,
t(e !oran, t(e 5a&mund, t(e scro&&s of t(e Orient, and t(e writings of t(e
ancient #ree0s and -omans a&& *raised t(e (ea&ing and (ea&t( *ro*erties of
foods created y ees, 5(e ee/s nectar is mentioned D6 times in t(e Bi&e,
5(e o&d >aucasus mountaineers used to e ee0ee*ers and 0new t(at t(e
waste matter from ees en(anced (ea&t(, 5(ey wou&d se&& t(eir ee
*roducts at t(e mar0et and t(en eat t(e &efto"ers, 5(ey e3ercised e"ery
day y wor0ing outdoors, got *&enty of fres( air, and ate a w(o&e foods
diet, 4any of t(em were t(e same weig(t t(ey were at age <6, (ad no
disease, and were re*orted to e o"er <:7 years o&d,
=,>, Jar"is, 4,=, and >(ar&es 4ra$, a ee0ee*er in Bermont, searc(ed to
find cases of cancer or deat(s from cancer among ee0ee*ers, 5(ey were
una&e to find any deat(s from cancer, One 0ee*er (ad ?odg0ins disease
w(ic( (e contracted efore ecoming a ee0ee*er, ?e was cured of it once
(e started (is new occu*ation and egan consuming ee *roducts,
Po&&en is t(e ma&e seed of f&owers, It is essentia& for t(e ferti&i$ation of
most *&ants, A&& t(e "arieties of f&owers in t(e uni"erse *ut fort( a dusting
of *o&&en, inc&uding t(e many fruiting agricu&tura& cro*s, One teas*oon of
*o&&en contains a**ro3imate&y 9,: i&&ion grains, eac( of w(ic( (as t(e
ca*acity to su**&y t(ose factors necessary for t(e ferti&i$ation and
re*roduction of a *articu&ar s*ecies,
As wit( a&& s*ecies e3ce*t man, ees see0 out and create t(e most
nutritious food to feed to t(eir young, Po&&en contains E78 *rotein, aout
(a&f of w(ic( is in t(e form of free amino acids t(at are ready to e
assimi&ated and used y t(e ody,
The ,aster )raftsmanship of the !ee
#at(ering *o&&en is an arduous *rocess, .(en ees arri"e at f&owers, t(ey
*ic0 out t(e est *o&&en from t(e mi&&ions of grains t(at are *resent, 5(en
t(ey scra*e t(e *owdery &oose *o&&en from t(e stamen wit( t(eir %aws and
front &egs, 5(ey moisten t(e *o&&en wit( a stic0y sustance secreted from
t(eir stomac(s so it wi&& ad(ere to t(eir rear &egs, 5(e %agged rist&es of
t(eir rear &egs are used to com t(e *owder from t(eir coats and front
&egs, 5(e outsides of t(eir tiias form conca"e areas used as *o&&en
as0ets, into w(ic( t(ey *ress t(eir go&den de*osits, .(en eac( of t(ese
as0ets is fu&&y &oaded, t(e microsco*ic dust (as een tam*ed down into a
sing&e go&den granu&e,
4any t(ousands of c(emica& ana&yses of ee *o&&en (a"e een *erformed,
ut t(ere are some e&ements *resent in ee *o&&en t(at are not yet
identifia&e, .(en man-made *o&&en is fed to young ees, t(ey die, e"en
t(oug( a&& t(e 0nown nutrients are *resent in t(e &a synt(esi$ed "ersion,
5(ese un0nown e&ements may e t(e reason w(y ee *o&&en is so
eneficia& to so many di"erse (ea&t( conditions,
The *ma-ing .utritional 'roperties of !ee 'ollen
5(e >(inese consider *o&&en to e an energy en(ancer and restorati"e
tonic, >u&tures around t(e wor&d use *o&&en for im*ro"ing "ita&ity and
endurance, aiding reco"ery from c(ronic i&&ness, *romoting &onge"ity,
regu&ating intestina& functioning, ui&ding &ood, *re"enting infection wit(
its antiiotic *ro*erties, restoring &ost se3ua& desire and energy, a&&e"iating
menstrua& cram*s, *romoting ferti&ity, a&&e"iating de*ression and fatigue,
a&&e"iating migraine (eadac(es, norma&i$ing c(o&estero& &e"e&s, and
treating cra"ings and addictions, 5(ere is mounting e"idence t(at *o&&en
can (e&* o"ercome retardation and ot(er de"e&o*menta& *ro&ems in
c(i&dren, Po&&en *re"ents many side effects of radiation treatment and (as
anti-cancer *ro*erties,
Po&&en is ric(er in *rotein t(an any anima& source, and contains more free-
form amino acids t(an eef, eggs or c(eese of e1ua& weig(t, It contains an
aundance of *ro "itamin A in t(e form of carotenoids, t(e B com*&e3
"itamins and fo&ate (t(e natura& form of fo&ic acid), "itamin > and "itamin
), as we&& as a wea&t( of minera&s, en$ymes, &ecit(in, caro(ydrates in t(e
form of natura& sugars, and fatty acids, 5(e amino acids found in *o&&en are
t(e most indis*ensa&e in our dai&y diet and cannot e manufactured or
synt(esi$ed in our odies, Po&&en a&so contains &ecit(in, amines, nuc&ein,
guanine, 3ant(ine, (y*o3ant(ine, "ernine, wa3es, gums, resins,
(ydrocarons, stero&s, *o&y*e*tides, riose, deso3yriose, (e3uronic acid,
"egeta&e oi&s, and "arious growt( factors,
Po&&en is su*erior to ot( (oney and roya& %e&&y, and *ossesses a simi&ar ut
more sta&e com*osition t(an t(at of roya& %e&&y,
-esearc(ers at t(e Institute of A*icu&ture, 5arano", -ussia, re*ort t(at
I(oneyee *o&&en is t(e ric(est source of "itamins found in nature in a
sing&e food, )"en if ee *o&&en (ad none of its ot(er "ita& ingredients, its
content of rutin (a iof&a"onoid) a&one wou&d %ustify ta0ing at &east a
teas*oon dai&y, if for no ot(er reason t(an strengt(ening ca*i&&ariesI,
Po&&en a&so *ro"ides a (ig( content of t(e immune oosting nuc&eics -NA
(rionuc&eic acid) and =NA (deo3yrionuc&eic acid), -NA and =NA are
critica& for (ea&t( and &onge"ity, 5(ey are res*onsi&e for directing ce&&u&ar
growt(, renewa& and re*air, and deficiencies of t(em cause *remature
aging and com*romised immunity, -NA-=NA is de*&eted in t(e ody y
e3ercise, stress, *o&&ution, and *oor diet, -e*&enis(ing -NA-=NA is critica&
to e"ery as*ect of odi&y (ea&t( and &onge"ity,
Research on !ee 'ollen 'roduced )ompelling Results
-esearc(ers (a"e demonstrated t(at t(ere is a sustance in *o&&en t(at
in(iits t(e de"e&o*ment of numerous (armfu& acteria, 5(is antiiotic
*ro*erty is effecti"e against sa&mone&&a and ot(er stains of acteria,
>&inica& studies (a"e s(own a regu&atory effect on intestina& function
attriuta&e to *o&&en,
'tudies wit( &a anima&s (a"e s(own t(at ingestion of *o&&en (as a *ositi"e
affect on &ood com*osition, *romoting red and w(ite ce&& increases, Po&&en
wi&& raise t(e &e"e& of (emog&oin considera&y in t(ose w(o are anemic,
I=e&ay in A**earance of Pa&*a&e 4ammary 5umors in >3? 4ice Fo&&owing
t(e Ingestion of Po&&eni$ed FoodI is t(e tit&e of an artic&e *u&is(ed ac0 in
<GE6 y t(e H,', =e*artment of Agricu&ture, 5(e study, &ed y =r, .i&&iam
-oinson, egan wit( mice t(at (ad een red to de"e&o* and die from
tumors, 4ice of t(is strain de"e&o*ed tumors at ages ranging from <6 to :A
wee0s, wit( an a"erage age at a**earance of 33 wee0s, 5umor incidence
was <778, 5(e *o&&en used for t(e study was of It(e ee gat(ered ty*eI,
One grou* of mice was fed mice food on&y, w(i&e anot(er grou* was fed
mice food wit( t(e addition of a sma&& amount of *o&&en,
=r, -oinson re*orted (is dramatic resu&ts, IIn t(e untreated mice,
mammary tumors a**eared as e3*ected at an a"erage of 3<,3 wee0s,
5umor incidence was <778, In t(e treated mice (t(e ones wit( t(e *o&&en
in t(eir food), t(e a"erage onset of tumors was E<,9 wee0s, a de&ay of G,6
wee0s, 'e"en mice in t(e *o&&en eating grou* were sti&& tumor free at :D to
D9 wee0s of age, w(en t(e tests were ended, -ememer, t(ese mice were
red to die from tumors, 5(e mice wit(out t(e *rotection of t(e *o&&en in
t(eir food de"e&o*ed tumors and died rig(t on sc(edu&e,
It 0ind of ma0es you wonder w(y we don/t (ear aout t(is study now,
w(en mammary tumors are so *er"asi"e, doesn/t it2
In a study at t(e Hni"ersity of Bienna, twenty-fi"e women wit( ino*era&e
uterine cancer were treated wit( c(emot(era*y, 5(e women w(o were
gi"en *o&&en wit( t(eir food e3(iited a significant&y increased &e"e& of
immune-system ce&&s and antiody *roduction, as we&& as a (ig(er
concentration of o3ygen carrying red &ood ce&&s, 5(ese women
e3*erienced &ess nausea and (air &oss from t(eir c(emot(era*y, 5(e
contro& grou* e3*erienced no com*ara&e re&ief,
From Agronomic Institute in -omania come more resu&ts re"ea&ing t(e
immune strengt(ening effects of *o&&en, -esearc(ers documented an
increase in t(e &e"e& of &ood &ym*(ocytes, gamma g&ou&ins, and *roteins
in t(ose su%ects gi"en *o&&en in com*arison wit( contro& grou*s, 5(e
resu&ts signified a strengt(ening in t(e resistance of t(e organic systems,
*articu&ar&y t(e &ym*(ocytes, 5(ese are t(e w(ite &ood ce&&s t(at are t(e
guardians of t(e immune system, *rotecting t(e ody from in%urious or
(armfu& sustances, infected or diseased ce&&s, mutant and cancerous ce&&s,
"iruses, and metao&ic deris,
A treatment for a&&ergies, ca&&ed desensiti$ation, was de"e&o*ed at 't,
4ary/s ?os*ita& 4edica& 'c(oo& in @ondon o"er <77 years ago, It im*ro"es
a&&ergies and contro&s ast(ma y (e&*ing to ui&d immunity to a&&ergens y
using *o&&en as an antigen, A re*ort from =r, @eo >onway, a *ioneer in t(e
fie&d of desensiti$ation, documented t(at GE *ercent of (is treated *atients
were com*&ete&y free of a&&ergy sym*toms,
Po&&en is re*orted&y an agent for t(e re&ief of (ay fe"er, ronc(itis, u&cers
of t(e digesti"e tract, co&itis, and urinary disorders, It su**orts t(e
endocrine system, (e&*s *rotect t(e arteries of t(e (eart from
at(erosc&erosis, and treats *rostate conditions, It is eneficia& for t(e rain
and ner"es, acne and fatigue,
Anot(er study documented t(e ai&ity of *o&&en to stimu&ate o"arian
function, .(en gi"en *o&&en su**&ementation of 9 *arts *er <77 in food, or
: *arts *er <77 as sustitution for anima& *rotein, t(e intensity of
o"u&ation increased, Po&&en a&so increased t(e ai&ity of eggs to wit(stand
t(e incuation *eriod,
5(e enefits of ee *o&&en e3tend to t(e area of weig(t &oss, Po&&en (as
een s(own to (a"e an ai&ity to *romote fat &oss y rectifying t(e
c(emica& ima&ances t(at many o"erweig(t *eo*&e (a"e, Po&&en a&so
im*ro"es metao&ism, and disso&"es and f&us(es fat ce&&s from t(e ody
due to is (ig( *ercentage of &ecit(in, Because *o&&en is so nutritiona&&y
com*&ete and a&anced, it (e&*s reduce food cra"ings,
/hat a %ealth 'erson )an 0xpect 1rom !ee 'ollen
.(en *o&&en is regu&ar&y ingested y (ea&t(y *eo*&e, t(ey can e3*ect
*rotection against any insufficiencies in "itamins, minera&s, and amino
acids, *articu&ar&y during times of intensi"e *(ysica& or menta& wor0,
O*tima& *(ysica& and menta& out*ut may e e3*ected, 5(e ody wi&&
recei"e greater reinforcement during its resistance toward any
en"ironmenta& insu&t or aggression, Interna& metao&ic disorders t(at may
e"entua&&y generate disease conditions wi&& e foresta&&ed, It is a natura&
*roduct t(at is we&& to&erated y t(e ody, =uring its many years of testing,
*o&&en (as een nota&y free of (armfu& side-effects,
!uing and 2sing 'ollen
Bee *o&&en in t(e form of ta&ets s(ou&d e a"oided, since (eating of *o&&en
during com*ression wi&& destroy its en$ymes and "itamin > content, 'ince
*o&&en is a food, uy it in granu&es t(at can e c(ewed and eaten, Po&&en
(as a s&ig(t&y sweet, *&easant taste t(at wi&& e agreea&e wit( most
c(i&dren, For t(e "ery i&&, *o&&en can e a&most com*&ete&y disso&"ed in t(e
sa&i"a of t(e mout( and swa&&owed,
'tart s&ow&y wit( a few granu&es and ui&d u* your consum*tion o"er time
to as muc( as se"era& teas*oons dai&y, >(oose *o&&en t(at (as een
(ar"ested from a di"erse se&ection of geogra*(ic areas to ac(ie"e a
nutritiona& *rofi&e t(at is a&anced, !ee* o*ened containers of *o&&en in
your refrigerator, Hno*ened containers can e 0e*t in your free$er, Po&&en
is "ery reasona&y *riced, at aout <7 do&&ars a *ound, It is an e3treme&y
effecti"e and con"enient way to su**&ement on a fair&y &ow udget,
Protein in Raw .uts and /eeds
8shelled9
4ut/Seed 8?/C cup9 Protein
Gra!s
Almond 0
Bra1il nt 2
Cashew 3
Chestnt 4
Cocont #shredded$ 5
Filbert!(a1elnt 2
Fla6 seed 2
,acadamia 5
.eant 7
.ecan 5
.ine nt 3
.istachio 8
.mp'in seed 0
Sesame seed 0
Soynt 49
Snflower seed 7
Walnt 2
.rotein in Beans
#coo'ed$
Bean ? cup Protein
Gra!s
Ad1'i #Ad'i$ 40
Anasa1i 42
Blac' Beans 42
Blac'-eyed .eas 43
Cannellini #White
Beans$
40
Cranberry Bean 40
Fa:a Beans 4;
"arban1os #Chic' .eas$ 42
"reat &orthern Beans 42
"reen .eas/ whole <
=idney Beans 42
+entils 47
+ima Beans 42
,ng Beans 43
&a:y Beans 48
.in' Beans 42
.into Beans 43
Soybeans 5<
Split .eas 48
.rotein in "rains
#coo'ed$
Grain ? cup
.rotein
"rams
Amaranth 0
Barley/ pearled 3 to 2
Barley/ fla'es 3
Bc'wheat groats 2 to 8
Cornmeal #fine grind$ ;
Cornmeal #polenta/ ;
coarse$
,illet/ hlled 7>3
-at "roats 8
-at/ bran 0
?inoa 2
@ice/ brown ; to 2
@ice/ white 3
@ice/ wild 0
@ye/ berries 0
@ye/ fla'es 8
Spelt/ berries 2
%eff 8
%riticale 52
Wheat/ whole berries 8 to <
Coscos/ whole wheat 8
Wheat/ blgr 2 to 8
.rotein in ,eat/ Chic'en/ Fish
SbstittesA
.rodct Ser'ing
Si-e
Protein
Gra!s
Boca Brger -riginal Vegan 5>2 o1 4;
"ardenVegan Veggie .atties 5>2 o1 <
(ealth is Wealth Chic'en-Free .atties ; o1> 43
(ealth is Wealth Bmmie Brger 5>2 o1> 45
+ightlife "imme +ean 5o1> 7
+ightlife Smart Ctlets
Seasoned Chic'en
; o1> 58
+ightlife Smart Deli Combos 5>0 o1> 40
+ightlife Smart Dogs 4>2 o1> <
,on Cisine Breaded Chic'en .atties ; o1> 0
,orningstar Farms -riginal "rillers 5>; o1 42
&ate's ,eatless ,eatballs #;$ 4>2 o1 49
&atral %och Vegan Brger 5>0 o1 44
&atral %och Veggie ,edley 5>; o1 44
SoyBoy Vegan -'ara Brger ; o1> 4;
SoyBoy Vegetarian Fran's 4>2 o1> 44
Starlite Cisine Soy %aCitos 5 o1> 0
White Wa:e Seitan ; o1> ;4
Whole Foods ;82
,eat Free Vegan Brger
5>2 o1> 4;
B:es Canadian Veggie Bacon #; slices$ 5 o1> 40
B:es Veggie Brger ; o1> 48
B:es Veggie Chic''n Brgers ; o1> 40
B:es Veggie Dogs 4>8 o1> 44
DAll ite!s 'egan
.rotein in (ot Cereals
#coo'ed$
Cereal Cup Protein
Gra!s
Arrowhead ,ills Corn "rits 4!3 ;
Arrowhead ,ills 0 "rain 4!3 3
Bob's 7 "rain 4!3 3
Bob's 49 "rain 4!3 8
Bob's =amt 4!3 2
Bob's %riticale 4!3 3
Bob's Whole "rain Crac'ed Wheat 4!3 2
Cream of @ye 4!; 2
=ashi 4!5 8
,other's ,ltigrain 4!5 2
?a'er -ld Fashioned -ats 4!5 2
?inoa Fla'es 4!; ;
@oman ,eal (ot Cereal 4!; 2
Wheatena 4!; 2
.rotein in Fresh Vegetables
#coo'ed$
"egeta$le Ser'ing Protein
Gra!s
Articho'e medim 3
Asparags 2 spears 5
Beans/ string 4 cp 5
Beets 4!5 cp 4
Broccoli 4!5 cp 5
Brssels Sprots 4!5 cp 5
Cabbage 4!5 cp 4
Carrot 4!5 cp 4
Califlower 4!5 cp 4
Celeriac 4 cp 4
Celery 4 cp 4
Chard/ Swiss 4 cp ;
Chayote 4 cp 4
Chi:es 4 tablespoon 9>49
Collards 4 cp 3
Corn/ Sweet 4 large cob 2
Ccmber 4 cp 4
Dggplant 4 cp 4
Fennel 4 medim blb ;
Eersalem Articho'e 4 cp ;
=ale 4 cp 5>2
=ohlrabi 4 cp ;
+ee's 4 cp 4
+ettce 4 cp 4
-'ra 4!5 cp 4
-nion 4!5 cp 4
.arsnip 4!5 cp 4
.eas 4!5 cp 3
.eppers/ bell 4!5 cp 4
.otato/ ba'ed with s'in 5 4!; 6 3 ;!3F 2
.otato/ boiled with s'in 4!5 cp 4
@adish 4 cp 4
@hbarb 4 cp 4
@tabaga 4 cp 5
Spinach 4 cp 4
SCash/ Smmer 4 cp 5
SCash/ Winter 4 cp 5
Sweet .otato 4 cp ;
%omato 4 medim 4
%rnip 4 cp 4
.rotein in Frits
#raw$
7ruit Ser'ing Protein
Gra!s
Apple 5 per lb> 9
Apricot med> 9
A:ocado med> 3
Banana 4 4 to 5
Blac'berry cp 5
Bleberry cp 4
Boysenberry cp 4
Cantalope cp 4
Casaba ,elon cp 5
Cherimoya 4 0
Cherry cp 4
Cranberry cp 9
Crrant cp 5
Date#pitted$ 4!3 cp 4
Drian 4 cp 3
FeiGoa med> 4
Fig 4 9
"ooseberry cp 4
"rape cp 4
"rapefrit 4!5 4
"a:a med> 4
(oneydew cp 4
Eac'frit cp 5
EGbe/ dried 4 o1> 4
=iwi large 4
=mCat med> 9
+emon 4 4
+ime 4 9
+oganberry cp 4>3
+oCat 4 9
,ango 4 4
,lberry cp 5
&ectarine 4 4
-range 4 4
.apaya cp 4
.assionfrit 4 9
.each 4 4
.ear 4 4
.ersimmon 4 9
.ineapple cp 4
.lm 4 4
.omegranate 4 4>2
.omelo 4!5 5>;
.ric'ly .ear med> 4
?ince med> >3
@aspberry cp 4
@hbarb cp 4
Sapote med> 2
Star Frit cp 4
Strawberry cp 4
%angerine med> 4
Watermelon cp 4
.rotein in &t Btters
4ut/Seed
8E a$lespoons9
Protein
Gra!s
Almond 2 to 7
Cashew 3 to 2
.eant 0 to <
Sesame %ahini 8
Soy &t 8 to 0
.rotein in ,il' Sbstittes
Be'erage
? cup
Protein
Gra!s
Soy @eglar 8 to <
Soy +ow!&onfat 3
@ice 4
@ice and Soy 0
Almond 4 to 5
-at 3
,ltigrain 2
.rotein in Soy .rodcts
Product Ser'ing
Si-e
Protein
Gra!s
%of
,edim to D6tra Firm
; o1> 0 to 45
%of
Soft or Sil'en
; o1> 3 to 8
%empeh 3 o1> 45 to 59
%e6tred Vegetable .rotein
%V.
4!3 cp 49 to 45
The chart below shows some examples of food combining for complete protein. !hile
this chart is very limited, in reality the possibilities could fill several pages.