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MoonDragon's Alternative Health Information
A BALANCED DIET


For "Informational Use Only".
For more detailed information, contact your health care provider
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BALANCED BODY TOPICS

  • Health & A Balanced Diet
  • Carbohydrates
  • Protein
  • Fats
  • Vitamins
  • Minerals




  • HEALTH & A BALANCED DIET

    Although everybody's needs vary, eating the right balance of foods can make a big difference to your health. A healthy diet should consist of about 15% protein, 50% carbohydrates, and 30% fats, and is also important to get plenty of fiber, vitamins, minerals, and water.

    MoonDragon's Health Nutrition Basics Index - Supplements, Vitamins, Minerals, Antioxidants, Amino Acids, Enzymes, Herbs, & Guidelines
    MoonDragon's Nutrition Information: Nutrition Guidelines, Diets, Recipes, & Nutritional Therapy





    carbohydrates
    A healthy diet should consist of up to 50% carbohydrates, the body's main source of energy. Choose complex carbohydrates, such as bananas and bread, that have the additional benefits of vitamins and fiber.


    CARBOHYDRATES

    Carbohydrates are our largest and most immediate source of energy. The body transforms them into glucose, the body's basic fuel, and glycogen, which is stored in the liver and muscles and can be converted to glucose when necessary. These are two main types of carbohydrate: simple and complex.

    SIMPLE CARBOHYDRATES are basic sugars. They are rapidly absorbed to provide instant energy and have no nutritional value in themselves. Sources include cane or beet sugar as well as sugars found in fruits, honey, vegetables, and milk.

    COMPLEX CARBOHYDRATES are broken down more slowly than simple sugars. They are compounds of several sugars and tend to be stored as glycogen. Found in starchy foods such as breads, pasta, rice, potatoes, legumes, and cereal grains and in root vegetables such as sweet potatoes, complex carbohydrates tend to have a nutritional bonus of fiber, vitamins, and minerals.





    proteins
    Sources of protein include meat, fish, cheese, and eggs. As protein is not stored in the body, it must be obtained daily from food.


    PROTEIN

    Every cell and organ of the body needs protein, in the form of amino acids, for growth, maintenance, and repair. Protein is also used to make enzymes that help digestion and produce antibodies and hormones. It is not stored directly in the body (any excess is burned as energy or converted to fat), so a fresh supply is needed every day, however, most Westerners, especially meat-eaters, get more than they need. Protein-rich foods include meat, poultry, fish, eggs, soybeans, cheese, cereal grains, legumes, and nuts.




    fats
    Fats are vital for health in small amounts. They are the only source of essential fatty acids. Oily fish, vegetable oils, and nuts are good sources of essential fatty acids.


    FATS

    Fats, which are composed of fatty acids, are the most concentrated source of food energy, providing twice as many calories as carbohydrates or protein. A certain amount of fat is necessary for healthy functioning, but too much fat can cause serious health problems. There are three types of fat: saturated, unsaturated (including mono- and polyunsaturated), and trans. Saturated and mono-unsaturated fat can be made by the body, so are not strictly needed in the diet. Too much saturated fat (found in fatty meat, hard cheese, and butter) can raise blood-cholesterol levels and lead to obesity and heart disease. Mono-unsaturated fat; found in olives, avocados, nuts, and seeds, is healthier than saturated fat. Polyunsaturated fat contains essential fatty acids, which are vital for health and can only be supplied by food. Sources include most vegetable oils and oily fish. Trans fats, which are associated with heart disease, are manufactured by converting unsaturated fats into saturated fats.




    VITAMINS

    Only vitamin D can be produced efficiently by the body. All other vitamins must be obtained from our diet. Although only tiny amounts of each are needed, they are essential to life.

    vitamin A

    VITAMIN A

    Action: Promotes good onion, maintains skin and mucous membranes and, as an antioxidant, may protect against some cancers.

    Sources: Oily fish, liver, butter, cheese, margarine, eggs, carrots, tomatoes, apricots, spinach, broccoli.

    Nutrition Basics: Vitamin A


    vitamin B-1

    VITAMIN B-1

    Action: Needed to turn food into energy.

    Sources: Dried beans, whole grains, brown rice, nuts, bulgar wheat, whole wheat pasta, and bread, lean meat, fish, yeast extract.

    Nutrition Basics: Vitamin B-1


    vitamin B-2

    VITAMIN B-2

    Action: Helps turn food into energy.

    Sources: Lentils, nuts, dairy products, eggs, liver, lean meat, yeast extract, green leafy vegetables.

    Nutrition Basics: Vitamin B-2


    niacin

    VITAMIN B-3 - NIACIN

    Action: Involved in the synthesis of DNA; important for the nervous and digestive systems, and the release of energy from food.

    Sources: Dairy products, liver, chicken, turkey, oily fish, whole wheat bread, brown rice, yeast extract, brewer's yeast, nuts.

    Nutrition Basics: Vitamin B-3 - Niacin


    Pantothenic Acid

    Vitamin B-5

    VITAMIN B-5 - Pantothenic Acid

    Action: Involved in stress management involved with psychological and physical strain, participates in the production of serotonin reducing migraine headaches, combats heartburn, reduces certain allergy symptoms and asthmatic reactions, controls cholesterol levels and is useful in a number of other ailments.

    Sources: Beef, brewer's yeast, eggs, fresh vegetables, kidney, legumes, liver, mushrooms, nuts, port, royal jelly, saltwater fish, torula yeast, whole rye flour, and whole wheat.

    Nutrition Basics: Vitamin B-5 - Pantothenic Acid


    vitamin B-6

    VITAMIN B-6

    Action: Involved in brain function, production of antibodies, formation of red blood cells, and helps release energy from protein.

    Sources: Bananas, whole grains, dried beans, eggs, nuts, oats, fish, liver, brown rice, whole wheat bread, green leafy vegetables, yeast extract.

    Nutrition Basics: Vitamin B-6 - Pyridoxine


    vitamin B-12

    VITAMIN B-12

    Action: Helps protect nerves and is necessary for cell division and formation of red blood cells.

    Sources: Shellfish, white and oily fish, liver, kidney, red meat, eggs, milk, cheese, yogurt.

    Nutrition Basics: Vitamin B-12 - Cyanocobalamin


    biotin

    BIOTIN

    Action: Helps produce energy and maintains skin, hair, bone marrow, and glands producing sex hormones.

    Sources: Whole wheat bread, brewer's yeast, yeast extract, brown rice, dairy products.

    Nutrition Basics: Biotin


    folic acid

    FOLIC ACID

    Action: Helps form new cells, especially red and white blood cells; helps prevent birth defects, such as spina bifida.

    Sources: Broccoli, green cabbage, wheat germ, legumes, nuts, yeast extract, liver.

    Nutrition Basics: Folic Acid


    vitamin C

    VITAMIN C

    Action: Needed for healthy gums, teeth, bones, and skin. Makes neurotransmitters, aids iron absorption and wound healing, is antioxidant, and helps protect against infection.

    Sources: Tomatoes, citrus fruits, black currants, strawberries, kiwi fruit, mango, papaya, spinach, other dark green vegetables, potatoes.

    Nutrition Basics: Vitamin C


    vitamin D

    VITAMIN D

    Action: Essential for absorption of calcium and phosphorus, necessary for bones and teeth.

    Sources: Brown rice, milk, oily fish, eggs, butter, margarine, also made by the skin in response, to sunlight.

    Nutrition Basics: Vitamin D


    vitamin E

    VITAMIN E

    Action: Protects body tissues by preventing polyunsaturates from forming free radicals; a powerful protector against heart disease.

    Sources: Avocados, nuts, seeds, vegetable oils, eggs, whole grains, olives, asparagus, spinach, blackberries, whole wheat bread, brown rice, salmon, tuna.

    Nutrition Basics: Vitamin E


    viamin K
    VITAMIN K

    Action: Helps form proteins and useful in the blood clotting functions.

    Sources: Green leafy vegetables, especially green cabbage, broccoli, Brussels sprouts.

    Nutrition Basics: Vitamin K





    MINERALS

    Although most minerals take up only about 3 to 4 percent of our weight, we cannot survive without them. Exactly how minerals work, or how much of each is needed, is still a subject of controversy. Some, such as potassium, are needed in fairly large amounts, while others, such as iodine, are needed in such tiny amounts that they are known as "trace elements."

    calcium

    CALCIUM

    Action: Helps blood clotting and muscle function, regulates heartbeat, and is needed for growth and maintenance of strong bones and teeth; it is especially important in women to prevent osteoporosis after menopause.

    Sources: Cabbage and other green leafy vegetables, milk, and dairy products (including low-fat), eggs, canned sardines, and other bony fish.

    Nutrition Basics: Calcium


    chloride

    CHLORIDE

    Action: Regulates fluid and circulation of ions in the bloodstream, and helps formation of stomach acid.

    Sources: Salt.

    Nutrition Basics: Salt (Sodium Chloride)


    chromium

    CHROMIUM

    Action: Regulates blood sugar and cholesterol.

    Sources: Cheese, egg yolks, red meat, liver, whole grains cereals, seafood.

    Nutrition Basics: Chromium


    copper

    COPPER

    Action: Builds bones and connective tissue and helps iron absorption.

    Sources: Mushrooms, organ meats, shellfish, nuts, seeds.

    Nutrition Basics: Copper


    fluoride

    FLUORIDE

    Action: Protects against tooth decay.

    Sources: Tea, tap water, toothpaste.


    iodine

    IODINE

    Action: Vital for hormone secretion by thyroid gland.

    Sources: Seafood, iodized table salt, seaweed.

    Nutrition Basics: Iodine


    iron

    IRON

    Action: Carries oxygen to blood cells.

    Sources: Shellfish, liver, red meat, dried fruits, legumes, whole wheat bread, fortified cereals, dark green leafy vegetables.

    Nutrition Basics: Iron


    magnesium

    MAGNESIUM

    Action: Helps bone growth and nerve and muscle function.

    Sources: Apricots, bananas, wheat bran, soybeans, whole grains, seeds, almonds, cashew nuts, raw green vegetables, low fat milk, yogurt.

    Nutrition Basics: Magnesium


    Manganese

    MANGANESE

    Action: Used for bone growth and cell function; works as an antioxidant.

    Sources: Fruits, nuts, whole grains, legumes, vegetables, tea, egg yolks.

    Nutrition Basics: Manganese


    molybdenum

    MOLYBDENUM

    Action: Needed for DNA production.

    Sources: Legumes, whole grains, organ meats, yeast, green leafy vegetables.

    Nutrition Basics: Molybdenum


    phosphorus

    PHOSPHORUS

    Action: Used for energy metabolism, nutrient absorption, and healthy bones and teeth.

    Sources: Seafood, white fish, meat, poultry, egg yolks, milk, beans, nuts, dried peas.

    Nutrition Basics: Phosphorus


    potassium

    POTASSIUM

    Action: Regulates heartbeat, fluid, and circulation of ions in the bloodstream, helps muscle contraction, transfers nutrients to cells, and aids nerve function.

    Sources: Dried peas and beans, dried fruits, citrus fruits, bananas, avocados, peanut butter, potatoes.

    Nutrition Basics: Potassium


    selenium

    SELENIUM

    Action: Works with vitamin E as an antioxidant and helps sexual development.

    Sources: Brazil nuts, whole grain cereals, whole wheat bread, muesli, organ meats, red meat, poultry, white fish, tuna, shellfish, dairy foods, egg yolks, lentils, avocados, garlic, tomatoes.

    Nutrition Basics: Selenium


    sodium

    SODIUM

    Action: Helps regulate fluid balance (with potassium), and aids nerve and muscle function.

    Sources: Anchovies, salt, yeast extract, ham, bacon.

    Nutrition Basics: Sodium (Sodium Chloride)


    sulfur

    SULFUR

    Action: Helps produce protein.

    Sources: Animal and vegetable protein.

    Nutrition Basics: Sulfur


    zinc

    ZINC

    Action: Vital for normal growth and sexual development, used for immune function and enzyme action, and works as an antioxidant.

    Sources: Peanuts, sunflower seeds, liver, red meat, poultry, eggs, cheese, seafood, oysters.

    Nutrition Basics: Zinc






    MoonDragon's Womens Health Index

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    Health & Wellness Index





    AROMATHERAPY: ESSENTIAL OILS DESCRIPTIONS & USES


    Allspice Leaf Oil
    Angelica Oil
    Anise Oil
    Baobab Oil
    Basil Oil
    Bay Laurel Oil
    Bay Oil
    Benzoin Oil
    Bergamot Oil
    Black Pepper Oil
    Chamomile (German) Oil
    Cajuput Oil
    Calamus Oil
    Camphor (White) Oil
    Caraway Oil
    Cardamom Oil
    Carrot Seed Oil
    Catnip Oil
    Cedarwood Oil
    Chamomile Oil
    Cinnamon Oil
    Citronella Oil
    Clary-Sage Oil
    Clove Oil
    Coriander Oil
    Cypress Oil
    Dill Oil
    Eucalyptus Oil
    Fennel Oil
    Fir Needle Oil
    Frankincense Oil
    Geranium Oil
    German Chamomile Oil
    Ginger Oil
    Grapefruit Oil
    Helichrysum Oil
    Hyssop Oil
    Iris-Root Oil
    Jasmine Oil
    Juniper Oil
    Labdanum Oil
    Lavender Oil
    Lemon-Balm Oil
    Lemongrass Oil
    Lemon Oil
    Lime Oil
    Longleaf-Pine Oil
    Mandarin Oil
    Marjoram Oil
    Mimosa Oil
    Myrrh Oil
    Myrtle Oil
    Neroli Oil
    Niaouli Oil
    Nutmeg Oil
    Orange Oil
    Oregano Oil
    Palmarosa Oil
    Patchouli Oil
    Peppermint Oil
    Peru-Balsam Oil
    Petitgrain Oil
    Pine-Long Leaf Oil
    Pine-Needle Oil
    Pine-Swiss Oil
    Rosemary Oil
    Rose Oil
    Rosewood Oil
    Sage Oil
    Sandalwood Oil
    Savory Oil
    Spearmint Oil
    Spikenard Oil
    Swiss-Pine Oil
    Tangerine Oil
    Tea-Tree Oil
    Thyme Oil
    Vanilla Oil
    Verbena Oil
    Vetiver Oil
    Violet Oil
    White-Camphor Oil
    Yarrow Oil
    Ylang-Ylang Oil
    Aromatherapy
    Healing Baths For Colds
    Aromatherapy
    Herbal Cleansers
    Using Essential Oils


    AROMATHERAPY: HERBAL & CARRIER OILS DESCRIPTIONS & USES


    Almond, Sweet Oil
    Apricot Kernel Oil
    Argan Oil
    Arnica Oil
    Avocado Oil
    Baobab Oil
    Black Cumin Oil
    Black Currant Oil
    Black Seed Oil
    Borage Seed Oil
    Calendula Oil
    Camelina Oil
    Castor Oil
    Coconut Oil
    Comfrey Oil
    Evening Primrose Oil
    Flaxseed Oil
    Grapeseed Oil
    Hazelnut Oil
    Hemp Seed Oil
    Jojoba Oil
    Kukui Nut Oil
    Macadamia Nut Oil
    Meadowfoam Seed Oil
    Mullein Oil
    Neem Oil
    Olive Oil
    Palm Oil
    Plantain Oil
    Plum Kernel Oil
    Poke Root Oil
    Pomegranate Seed Oil
    Pumpkin Seed Oil
    Rosehip Seed Oil
    Safflower Oil
    Sea Buckthorn Oil
    Sesame Seed Oil
    Shea Nut Oil
    Soybean Oil
    St. Johns Wort Oil
    Sunflower Oil
    Tamanu Oil
    Vitamin E Oil
    Wheat Germ Oil





    HELPFUL RELATED MOONDRAGON NUTRITION BASICS LINKS

  • MoonDragon's Nutrition Basics Index
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  • MoonDragon's Nutrition Basics: Antioxidants Index
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  • NUTRITION BASICS ARTICLES

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  • RELATED MOONDRAGON HEALTH LINKS & INFORMATION

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  • MoonDragon's Nutritional Therapy Index
  • MoonDragon's Nutritional Analysis Index
  • MoonDragon's Nutritional Diet Index
  • MoonDragon's Nutritional Recipe Index
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  • MoonDragon's Aromatherapy Uses
  • MoonDragon's Alternative Health Index
  • MoonDragon's Alternative Health Information Overview
  • MoonDragon's Alternative Health Therapy Index
  • MoonDragon's Alternative Health: Touch & Movement Therapies Index
  • MoonDragon's Alternative Health Therapy: Touch & Movement: Aromatherapy
  • MoonDragon's Alternative Therapy: Touch & Movement - Massage Therapy
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  • MoonDragon's Holistic Health Links Page 1
  • MoonDragon's Holistic Health Links Page 2
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  • MoonDragon's Health & Wellness: Therapy Index
  • MoonDragon's Health & Wellness: Massage Therapy
  • MoonDragon's Health & Wellness: Hydrotherapy
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  • MoonDragon's Health & Wellness: Relaxation Therapy
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