Nutrients A—Z: A User’s Guide to Foods, Herbs, Vitamins, Minerals’ is an easy-to use guide to every nutrient you might ever encounter. This nutritional dictionary provides basic information on nutritious foods and herbs, vitamins, minerals and nutrients in capsule form. A growing number of people are taking more responsibility in their own well-being consequently, foods with a healing dimension are becoming increasingly available in supermarkets or health food stores.

Besides entries on every kind of nutrients, you will find explanations of important terms within the field of nutrition like the meaning of acid-alkaline balance.

Eating too many acid-forming foods (meat, fish, chicken, eggs, dairy products and most grains and pulses) produces acidic residues which need to be eliminated by a diet containing plenty of alkaline foods such as fruit, vegetables, soybeans, lima beans or buckwheat. It is interesting to know that the most alkaline-forming foods are figs, carrots, celery and pineapple.

We often read about the Lactobacillus acidophilus bacteria which strengthen the intestinal flora. They also boost the proper absorption of nutrients and even prevent a wide range of conditions such as food decaying in the intestines, yeast infections, constipation and flatulence. However, beware that antibiotics kill all micro-organisms.

“Thus when on antibiotics, it is very important to replenish the flora by eating plenty of yogurts and by supplementing with acidophilus capsules.”

Dr. Michael Sharon reminds us of the importance of amino acids which are the building blocks of protein. There are 24 known amino acids, eight of these — leucine, isoleucine, valine, methionine, theonine, lysine, phenylalanine and tryptophan are known as the essential amino acids and all eight have to be present simultaneously in the diet. None of these can be synthesized by the human body. They can only be obtained by food, mainly meat, fish, eggs and dairy products. Therefore people following a vegetarian or a vegan diet can suffer from a deficiency of amino acids.

Coenzyme Q10 (CoQ10) is an essential nutrient which the author describes as “a vital catalyst — a spark plug in the conversion of food to energy within cells.” In fact, CoQ10 releases 95 percent of the energy required for life and a lack of this nutrient can cause fatigue, hypertension, and heart disease. Liver and kidney are rich in CoQ10 and smaller amounts are found in spinach, soybeans and potato.

Cholesterol has been vilified in the press for its role in clogging arteries and causing heart attacks. However, the author underlines the vital role which cholesterol plays in the well-being of the body. Cholesterol is needed to produce steroid hormones, bile, synthesize vitamin D, form cell membranes and insulate nerves.

Smoking, stress, the contraceptive pill, sugar and sweets can increase the cholesterol levels and on the other hand by taking supplements of vitamins B6, C, E as well as chromium, magnesium, manganese, lecithin one can lower the level of LDL known as the ‘bad cholesterol’.

“Beneficial foods for the maintenance of optimum cholesterol levels include garlic, onions, aubergines, soybeans and green tea. Exercise is also very important.”

And since we are talking about cholesterol, it is useful at this point to say the truth about eggs, which have been accused of contributing to elevate cholesterol. The truth is that the cholesterol found in egg yolk is balanced by an abundance of lecithin which emulsifies cholesterol and a vast number of other nutrients that help metabolize it. The only people who should avoid eggs are those suffering from hyperlipoproteinemia.

Eggs give more nutrients per calorie than any other animal food except milk. Eggs are considered the most nearly perfect source of utilized protein. They are low in fat, rich in vitamin A, in vitamins B1,B2,B6,B12, niacin and pantothenic acid as well as many minerals. Finally, egg yolk is a rich source of the important sulphur containing amino acids, cysteine and methionine, which help build up immunity against disease.

Glutathione, a lesser known nutrient is also listed in Nutrients A to Z; this powerful antioxidant is produced in the body from three amino acids, glycine, glutamic and cysteine. Glutathione helps to prevent many of the degenerative diseases of aging, such as heart disease, cancer and arthritis and it is also thought to increase life-span. Glutathione can also improve detoxification of the liver by neutralizing toxins. Its levels can be increased in the body by eating more fruit and vegetables and by taking supplements of glutamine, cysteine, vitamin C and selenium.

The kiwi originated in China where it is known as Chinese gooseberry. However, it developed in New Zealand where it was named after the country’s national bird. This small unappealing grayish fruit is an extraordinary source of vitamin C. It also provides more vitamin C than an orange and more fiber than an apple.

Probiotics is a term which encompasses all products that regenerate the intestines and rejuvenate the whole body. Probiotics enhance the growth of intestinal flora. Probiotics include yogurts, buttermilk, and fermented foods such as sauerkraut, miso and tofu. They assist food absorption, increase the production of vitamins, maintain proper acidity in the intestines, increase resistance against disease and prevent the development of colon cancer.

The author also mentions “quinoa” which has become very popular. This grain thrives in the high, cold, altitudes of the Andes Mountains of South America. It has grown there for thousands of years; known as the ‘mother grain’, it was one of the staple foods of the Aztecs. Quinoa has the highest content of protein of all grains and possesses more calcium than milk.

I shall end this overview of nutrients listed in the book by including “stevia” which has become very popular as a natural sweetener. Stevia is a small plant that grows in south-western USA and across Latin America where it is known as ‘yierba dulce’ Thirty times sweeter than sugar, American studies have also shown that stevia is a tonic and it can treat mental and physical tiredness, regulate digestion and blood pressure.

Now in its fifth edition, Nutrients A-Z is all about the exciting connections between nutrition, well-being and longevity. This practical guide will help you find a definition of every kind of food, herb, vitamin, mineral or supplement. Each entry also indicates its medicinal benefits and a recommended daily dose.

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