MoonDragon's Alternative Health Information
A BALANCED DIET
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BALANCED BODY TOPICS
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
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 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.
Sources of protein include meat, fish, cheese, and eggs. As protein is not stored in the body, it must be obtained daily from food.
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 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, 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.
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.
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
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
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
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
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
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
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
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
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
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
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
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
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
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."
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
Action: Regulates fluid and circulation of ions in the bloodstream, and helps formation of stomach acid.
Nutrition Basics: Salt (Sodium Chloride)
Action: Regulates blood sugar and cholesterol.
Sources: Cheese, egg yolks, red meat, liver, whole grains cereals, seafood.
Nutrition Basics: Chromium
Action: Builds bones and connective tissue and helps iron absorption.
Sources: Mushrooms, organ meats, shellfish, nuts, seeds.
Nutrition Basics: Copper
Action: Protects against tooth decay.
Sources: Tea, tap water, toothpaste.
Action: Vital for hormone secretion by thyroid gland.
Sources: Seafood, iodized table salt, seaweed.
Nutrition Basics: Iodine
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
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
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
Action: Needed for DNA production.
Sources: Legumes, whole grains, organ meats, yeast, green leafy vegetables.
Nutrition Basics: Molybdenum
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
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
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
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)
Action: Helps produce protein.
Sources: Animal and vegetable protein.
Nutrition Basics: Sulfur
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
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
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 MoonDragon's Nutrition Basics: Amino Acids Index MoonDragon's Nutrition Basics: Antioxidants Index MoonDragon's Nutrition Basics: Enzymes Information MoonDragon's Nutrition Basics: Herbs Index MoonDragon's Nutrition Basics: Homeopathics Index MoonDragon's Nutrition Basics: Hydrosols Index MoonDragon's Nutrition Basics: Minerals Index MoonDragon's Nutrition Basics: Mineral Introduction MoonDragon's Nutrition Basics: Dietary & Cosmetic Supplements Index MoonDragon's Nutrition Basics: Dietary Supplements Introduction MoonDragon's Nutrition Basics: Specialty Supplements MoonDragon's Nutrition Basics: Vitamins Index MoonDragon's Nutrition Basics: Vitamins Introduction
NUTRITION BASICS ARTICLES
MoonDragon's Nutrition Basics: 4 Basic Nutrients MoonDragon's Nutrition Basics: Avoid Foods That Contain Additives & Artificial Ingredients MoonDragon's Nutrition Basics: Is Aspartame A Safe Sugar Substitute? MoonDragon's Nutrition Basics: Guidelines For Selecting & Preparing Foods MoonDragon's Nutrition Basics: Foods That Destroy MoonDragon's Nutrition Basics: Foods That Heal MoonDragon's Nutrition Basics: The Micronutrients: Vitamins & Minerals MoonDragon's Nutrition Basics: Avoid Overcooking Your Foods MoonDragon's Nutrition Basics: Phytochemicals MoonDragon's Nutrition Basics: Increase Your Consumption of Raw Produce MoonDragon's Nutrition Basics: Limit Your Use of Salt MoonDragon's Nutrition Basics: Use Proper Cooking Utensils MoonDragon's Nutrition Basics: Choosing The Best Water & Types of Water
RELATED MOONDRAGON HEALTH LINKS & INFORMATION
MoonDragon's Nutrition Information Index MoonDragon's Nutritional Therapy Index MoonDragon's Nutritional Analysis Index MoonDragon's Nutritional Diet Index MoonDragon's Nutritional Recipe Index MoonDragon's Nutrition Therapy: Preparing Produce for Juicing MoonDragon's Nutrition Information: Food Additives Index MoonDragon's Nutrition Information: Food Safety Links MoonDragon's Aromatherapy Index MoonDragon's Aromatherapy Articles MoonDragon's Aromatherapy For Back Pain MoonDragon's Aromatherapy For Labor & Birth MoonDragon's Aromatherapy Blending Chart MoonDragon's Aromatherapy Essential Oil Details MoonDragon's Aromatherapy Links MoonDragon's Aromatherapy For Miscarriage MoonDragon's Aromatherapy For Post Partum MoonDragon's Aromatherapy For Childbearing MoonDragon's Aromatherapy For Problems in Pregnancy & Birthing MoonDragon's Aromatherapy Chart of Essential Oils #1 MoonDragon's Aromatherapy Chart of Essential Oils #2 MoonDragon's Aromatherapy Tips 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 MoonDragon's Alternative Health: Therapeutic Massage MoonDragon's Holistic Health Links Page 1 MoonDragon's Holistic Health Links Page 2 MoonDragon's Health & Wellness: Nutrition Basics Index MoonDragon's Health & Wellness: Therapy Index MoonDragon's Health & Wellness: Massage Therapy MoonDragon's Health & Wellness: Hydrotherapy MoonDragon's Health & Wellness: Pain Control Therapy MoonDragon's Health & Wellness: Relaxation Therapy MoonDragon's Health & Wellness: Steam Inhalation Therapy MoonDragon's Health & Wellness: Therapy - Herbal Oils Index
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