Ayurvedic Diets

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    Table 1: Iron Content of Selected Vegan Foods

    Food Amount Iron (mg)

    Soybeans,cooked 1 cup 8.8

    Blackstrap molasses 2 Tbsp 7.2

    Lentils, cooked 1 cup 6.6

    Spinach, cooked 1 cup 6.4

    Tofu 4 ounces 6.4

    Bagel, enriched 1 medium 6.4

    Chickpeas, cooked 1 cup 4.7

    Tempeh 1 cup 4.5

    Lima beans, cooked 1 cup 4.5

    Black-eyed peas, cooked 1 cup 4.3

    Swiss chard, cooked 1 cup 4.0

    Kidney beans, cooked 1 cup 3.9

    Black beans, cooked 1 cup 3.6

    Pinto beans, cooked 1 cup 3.6

    Turnip greens, cooked 1 cup 3.2

    Potato 1 large 3.2

    Prune juice 8 ounces 3.0

    Quinoa, cooked 1 cup 2.8

    Beet greens, cooked 1 cup 2.7

    Tahini 2 Tbsp 2.7

    Veggie hot dog, iron-fortified 1 hot dog 2.7

    Peas, cooked 1 cup 2.5

    Cashews 1/4 cup 2.1

    Bok choy, cooked 1 cup 1.8

    Bulgur, cooked 1 cup 1.7

    Raisins 1/2 cup 1.6

    Apricots, dried 15 halves 1.4

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    Veggie burger, commercial 1 patty 1.4

    Watermelon 1/8 medium 1.4

    Almonds 1/4 cup 1.3

    Kale, cooked 1 cup 1.2

    Sunflower seeds 1/4 cup 1.2

    Broccoli, cooked 1 cup 1.1

    Millet, cooked 1 cup 1.1

    Soy yogurt 6 ounces 1.1

    Tomato juice 8 ounces 1.0

    Sesame seeds 2 Tbsp 1.0

    Brussels sprouts, cooked 1 cup 0.9

    Sources: USDA Nutrient Database for Standard Reference, Release 24, 2011 and Manufacturers information.

    The RDA for iron is 8 mg/day for adult men and for post-menopausal women and 18 mg/day for pre-menopausalwomen. Vegetarians (including vegans) may need up to 1.8 times more iron.

    Table 2: Comparison of Iron Sources

    Food Iron (mg/100 calories)

    Spinach, cooked 15.5

    Collard greens, cooked 4.5

    Lentils, cooked 2.9

    Broccoli, cooked 1.9

    Chickpeas, cooked 1.8

    Sirloin steak, choice, broiled 0.9

    Hamburger, lean, broiled 0.8

    Chicken, breast roasted, no skin 0.6

    Pork chop, pan fried 0.4

    Flounder, baked 0.3

    Milk, skim 0.1

    Note that the top iron sources are vegan.

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    Table 3: Sample Menus Providing Generous Amounts of Iron

    Iron

    1 serving Oatmeal Plus (p. 23) 3.8

    Lunch:

    1 serving Tempeh/Rice Pocket Sandwich (p. 94) 4.7

    15 Dried Apricots 1.4

    Dinner:

    1 serving Black-Eyed Peas and Collards (p. 76) 2.1

    1 serving Corn Bread (p. 21) 2.6

    1 slice Watermelon 1.4

    TOTAL 16.0

    Breakfast:

    Cereal with 8 ounces of Soy Milk 1.5

    Lunch:

    1 serving Creamy Lentil Soup (p. 49) 6.0

    1/4 cup Sunflower Seeds 1.2

    1/2 cup Raisins 1.6

    Dinner:

    1 serving Spicy Sauted Tofu with Peas (p. 103) 14.0

    1 cup Bulgur 1.7

    1 cup Spinach 6.4

    sprinkled with 2 Tbsp Sesame Seeds 1.2

    TOTAL 33.6

    Note: Page Numbers refer to recipes in thebookSimply Vegan.

    Additional foods should be added to these menus to provide adequate calories and to meet requirements for nutrientsbesides iron.

    Why Fiber?

    Fiber is something the body needs but never actually digests -- in fact, it remains more or less the same

    from plate to toilet. It comes in two varieties, soluble and insoluble, and most plant-based foods

    contain a mixture of the two. Soluble fiber turns to gel in the stomach andslows digestion,which

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    helpslower cholesterol and blood glucose.Insoluble fiber, on the other hand, remains unchanged all

    the way to the colon, making waste heavier and softer so it canshimmy through the intestinesmore

    easily. Regardless of these differences, neither type of fiber is ever absorbed into the body.

    Skipping out on adaily dose of fiberoften leads to constipation, which can make going to the bathroom

    painful and uncomfortable -- hence the term "backed up." Eating too little fiber can make it tough to

    control blood sugar and appetite because fiber regulates the speed of digestion and contributestosatiety(aka feeling full). There can be too much of a good thing, though. Overdoing itwith fiber can

    move food through the intestines tooquickly, which means fewer minerals get absorbed from food. It

    can also result in uncomfy gas, bloating and cramping, especially when fiber intake is dramatically

    increased overnight .

    So what's the magic amount? TheInstitute of Medicinerecommends that men under 50 eat about 38

    grams of fiber each day and women consume 25 grams. Adults over 50 require less fiber (30 grams for

    dudes and 21 grams for ladies) due to decreased food consumption. To put that into perspective, a

    young man is supposed to eat the same amount of fiber found in 15 slices ofwhole-wheat breadevery

    day.

    But fear not! Despite commonpreconceptions,whole grains are hardly the best source of fiber around.

    Read on to learn about a few of our favorite, fiber-rich foods, plus a tasty recipe to help get 'em on the

    table.

    The Best High-Fiber Foods

    Note: The amount of fiber in these foods can vary slightly between the raw and cooked versions.

    Legumes

    1.Split Peas

    Fiber:16.3 grams per cup, cooked.

    Go-To Recipe:Spinach and Yellow Split Pea Soup

    A staple in Indian cooking, split peas form a terrific, protein-rich base for soups, stews anddhals.This

    South Asian recipe is the best kind of comfort food: healthy, satisfying and super filling.2.Lentils

    Fiber:15.6 grams per cup, cooked.

    Go-To Recipe:Lentil Quinoa Burgers with Sauted Mushrooms

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    Lentils are kitchen all-stars -- they take less time to cook and are more versatile than many other

    legumes. This recipe takes advantage of their slightly meatier taste and turns them into a juicy patty

    that's held together with lemon juice, cilantro and walnuts.

    3.Black Beans

    Fiber:15 grams per cup, cooked.

    Go-To Recipe:Black Bean and Sweet Potato ChiliSweet potato pairs perfectly with the smokiness of chipotle peppers and adds even more fiber to this

    hearty bean dish. Loaded with complex carbs and protein, this cold-weather stew makes a perfect post-

    workout meal.

    4.Lima Beans

    Fiber:13.2 grams per cup, cooked.

    Go-To Recipe:Leek and Lima Bean Soup with Bacon

    Lima beans might sound unappetizing, but when cooked in bacon fat, paired with leeks, pured into a

    soup, and topped with sour cream, they're pretty darn delicious.

    Vegetables

    5.Artichokes

    Fiber: 10.3 grams per medium vegetable, cooked.

    Go-To Recipe:Roasted Artichokes for Two

    Packing more fiber per serving than any other vegetable, artichokes are curiously underused in most

    people's kitchens (perhaps because they look a bit prickly). Get creative and try this simple recipe

    with lime, garlic, and black pepper.

    6.Peas

    Fiber:8.8 grams per cup, cooked.

    Go-To Recipe:Scallops on Minted Pea Pure with Prosciutto

    Pureing veggies is a great way to squeeze extra nutrients into any meal -- this recipe comes together

    lightning-fast and is filled with protein,omega-3sand, of course, fiber.7.Broccoli

    Fiber:5.1 grams per cup, boiled.

    Go-To Recipe:Paleo Broccoli Fritters

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    This caveman-friendly dish is pretty simple. To make these fritters, just combine onion, garlic,

    broccoli, eggs, and almond meal. Once they hit the table, you'll be surprised how much broccoli gets

    finished in one sitting.

    8.Brussels Sprouts

    Fiber: 4.1 grams per cup, boiled.

    Go-To Recipe:Hoisin Glazed Brussels SproutsTry this Asian twist on the old standard -- this meal carries tones of ginger, sesame, and peanut that

    will keep you coming back for seconds (and maybe thirds).

    Fruit

    9.Raspberries

    Fiber: 8 grams per cup, raw.

    Go-To Recipe:Raspberry, Coconut, and Oat Macaroons

    Raspberries aren't a hard sell -- they're basically nature's candy. With the help of coconut, oatmeal, and

    vanilla, they make a relatively healthy dessert that pleases any palate.

    10.Blackberries

    Fiber:7.6 grams per cup, raw.Go-To Recipe:Blackberry Lemon Salad

    Successfully mixing sweet and savory isn't for the faint of heart, but this salad makes use of

    blackberries, lemon, scallions and dill to great effect.

    11.Avocado

    Fiber: 6.7 grams per half, raw.

    Go-To Recipe:Chicken, Black Bean, Avocado and Radish Salad

    Few foods deserve the title of superfood more than the avocado,which is jam-packed with vitamins,

    fiber and healthy fats. Pile it on top of this low-carb, Mexican-inspired salad to add some creamy

    goodness.

    12.PearFiber:5.5 grams per medium fruit, raw.

    Go-To Recipe:Herb-Roasted Pork Tenderloin with Pears

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    This recipe is a simple and inexpensive way to experiment with an unusual flavor combination. Pork

    works well with sweeter flavors, and the high sugar content of pears makes them easy to caramelize.

    Grains

    13.Bran Flakes

    Fiber: 7 grams per cup, raw.

    Go-To Recipe:Vanilla, Honey and Yogurt Smoothie with Bran Flakes

    Short on time? Whip up a nutritious smoothie and take breakfast to go. This shake is a healthy and

    delicious way to get plenty of fiber and a hefty amount of protein, all in one glass.

    14.Whole-Wheat Pasta

    Fiber:6.3 grams per cup, cooked.

    Go-To Recipe:Avocado Pesto Pasta with Peas and Spinach

    With the right sauce,whole-wheat pastais indistinguishable from itshigh G.I.,white-flour cousin. Mix

    in avocado to add a wonderful creaminess to your pasta without using dairy.

    15.Pearled barleyFiber:6 grams per cup, cooked.

    Go-To Recipe:Pearl Barley Risotto with Roasted Squash, Red Peppers, and Rocket

    It's not just for making beer -- barley is a chewy, nutritious grain that contains more fiber than oatmeal

    and brown rice. It can be used in soup, salad ortea,but try it out in this tasty risotto with seasonal fall

    vegetables.

    16.Oatmeal

    Fiber:4 grams per cup, cooked.

    Go-To Recipe:Carrot Cake Oatmeal

    With just one tablespoon of maple syrup per serving, this breakfast is a guilt-free way to indulge in the

    morning. Plus, it's packed with fiber-friendly oats, carrots, and coconut.Sneaky Tips to Add More Fiber to Any Meal

    http://nutritiondata.self.com/facts/breakfast-cereals/7274/2http://nutritiondata.self.com/facts/breakfast-cereals/7274/2http://nutritiondata.self.com/facts/breakfast-cereals/7274/2http://www.handbag.com/food-drink/recipes/a449358/smoothie-recipe-vanilla-honey-and-yoghurt-with-bran-flakes.htmlhttp://www.handbag.com/food-drink/recipes/a449358/smoothie-recipe-vanilla-honey-and-yoghurt-with-bran-flakes.htmlhttp://www.handbag.com/food-drink/recipes/a449358/smoothie-recipe-vanilla-honey-and-yoghurt-with-bran-flakes.htmlhttp://nutritiondata.self.com/facts/cereal-grains-and-pasta/5784/2http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5784/2http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5784/2http://anamericaninireland.com/2011/05/14/dublin-dreams/http://anamericaninireland.com/2011/05/14/dublin-dreams/http://anamericaninireland.com/2011/05/14/dublin-dreams/http://greatist.com/health/whole-wheat-pasta-healthierhttp://greatist.com/health/whole-wheat-pasta-healthierhttp://greatist.com/health/whole-wheat-pasta-healthierhttp://greatist.com/health/what-glycemic-indexhttp://greatist.com/health/what-glycemic-indexhttp://greatist.com/health/what-glycemic-indexhttp://nutritiondata.self.com/facts/cereal-grains-and-pasta/5680/2http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5680/2http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5680/2http://www.deliciousmagazine.co.uk/recipes/pearl-barley-risotto-with-roasted-squash-red-peppers-and-rockethttp://www.deliciousmagazine.co.uk/recipes/pearl-barley-risotto-with-roasted-squash-red-peppers-and-rockethttp://www.deliciousmagazine.co.uk/recipes/pearl-barley-risotto-with-roasted-squash-red-peppers-and-rockethttp://justhungry.com/mugicha-barley-tea-flavor-summerhttp://justhungry.com/mugicha-barley-tea-flavor-summerhttp://justhungry.com/mugicha-barley-tea-flavor-summerhttp://nutritiondata.self.com/facts/breakfast-cereals/1598/2http://nutritiondata.self.com/facts/breakfast-cereals/1598/2http://nutritiondata.self.com/facts/breakfast-cereals/1598/2http://ohsheglows.com/2010/12/21/holiday-breakfast-in-a-jiffy-carrot-cake-oatmeal/http://ohsheglows.com/2010/12/21/holiday-breakfast-in-a-jiffy-carrot-cake-oatmeal/http://ohsheglows.com/2010/12/21/holiday-breakfast-in-a-jiffy-carrot-cake-oatmeal/http://ohsheglows.com/2010/12/21/holiday-breakfast-in-a-jiffy-carrot-cake-oatmeal/http://nutritiondata.self.com/facts/breakfast-cereals/1598/2http://justhungry.com/mugicha-barley-tea-flavor-summerhttp://www.deliciousmagazine.co.uk/recipes/pearl-barley-risotto-with-roasted-squash-red-peppers-and-rockethttp://nutritiondata.self.com/facts/cereal-grains-and-pasta/5680/2http://greatist.com/health/what-glycemic-indexhttp://greatist.com/health/whole-wheat-pasta-healthierhttp://anamericaninireland.com/2011/05/14/dublin-dreams/http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5784/2http://www.handbag.com/food-drink/recipes/a449358/smoothie-recipe-vanilla-honey-and-yoghurt-with-bran-flakes.htmlhttp://nutritiondata.self.com/facts/breakfast-cereals/7274/2
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    Addflaxseed mealto oats, smoothies, yogurt and baked goods -- you can even try breading chicken

    or fish with it. Atwo-tablespoon servingcontains 3.8 grams of fiber and a dose ofomega-3fatty

    acids to boot.

    Chia seedshave a whopping5.5 grams of fiberper tablespoon. When they meet with water, they

    form a goopy gel that is great for thickening smoothies, makinghealthy puddingsorreplacing

    eggsin cakes and cookies. Whilespinachandcarrotsaren't as high in fiber as the veggies mentioned above, they can easily be

    sliced or grated andsnuck intomany dishes without much hassle: Try adding some to banana

    bread, shakes, eggs or even ahomemade pizzabase.

    Food processors are fiber's best friend. Pure some cooked vegetables and add them to sauces and

    stews, or swap out rice for chopped-upcauliflower.

    Types of Carbohydrates

    Did you know there are three main types of carbohydrate in food? There are

    Starches (also known as complex carbohydrates)

    Sugars

    Fiber

    You'll also hear terms like naturally occurring sugar, added sugar, low-calorie

    sweeteners, sugar alcohols, reduced-calorie sweeteners, processed grains, enriched

    grains, complex carbohydrate, sweets, refined grains and whole grains.

    No wonder knowing what kind and how much carbohydrate to eat can be confusing!

    On the nutrition label, the term "total carbohydrate" includes all three types of

    carbohydrates. This is the number you should pay attention to if you

    are carbohydrate counting.

    Starch

    Foods high in starch include:

    Starchy vegetables like peas, corn, lima beans and potatoes

    Dried beans, lentils and peas such as pinto beans, kidney beans, black eyed peas and split

    peas

    Grains like oats, barley and rice. (The majority of grain products in the US are made from

    wheat flour. These include pasta, bread and crackers but the variety is expanding to include

    other grains as well.)

    The grain group can be broken down even further into whole grain or refined grain.

    A grain contains three parts:

    bran

    http://greatist.com/health/fuss-over-flaxseedhttp://greatist.com/health/fuss-over-flaxseedhttp://greatist.com/health/fuss-over-flaxseedhttp://nutritiondata.self.com/facts/nut-and-seed-products/3163/2http://nutritiondata.self.com/facts/nut-and-seed-products/3163/2http://nutritiondata.self.com/facts/nut-and-seed-products/3163/2http://greatist.com/health/ask-expert-why-do-i-need-omega-3-fathttp://greatist.com/health/ask-expert-why-do-i-need-omega-3-fathttp://greatist.com/health/ask-expert-why-do-i-need-omega-3-fathttp://greatist.com/health/superfood-chiahttp://greatist.com/health/superfood-chiahttp://www.webmd.com/diet/features/truth-about-chiahttp://www.webmd.com/diet/features/truth-about-chiahttp://www.webmd.com/diet/features/truth-about-chiahttp://deliciouslyorganic.net/chia-seed-pudding-recipe/http://deliciouslyorganic.net/chia-seed-pudding-recipe/http://greatist.com/health/healthy-baking-recipe-substitutions-infographichttp://greatist.com/health/healthy-baking-recipe-substitutions-infographichttp://greatist.com/health/healthy-baking-recipe-substitutions-infographichttp://greatist.com/health/healthy-baking-recipe-substitutions-infographichttp://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2http://greatist.com/health/40-unexpected-ways-add-veggies-mealhttp://greatist.com/health/40-unexpected-ways-add-veggies-mealhttp://greatist.com/health/40-unexpected-ways-add-veggies-mealhttp://greatist.com/health/make-healthier-pizzahttp://greatist.com/health/make-healthier-pizzahttp://greatist.com/health/make-healthier-pizzahttp://greatist.com/health/superfood-cauliflowerhttp://greatist.com/health/superfood-cauliflowerhttp://greatist.com/health/superfood-cauliflowerhttp://greatist.com/health/superfood-cauliflowerhttp://greatist.com/health/make-healthier-pizzahttp://greatist.com/health/40-unexpected-ways-add-veggies-mealhttp://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2http://greatist.com/health/healthy-baking-recipe-substitutions-infographichttp://greatist.com/health/healthy-baking-recipe-substitutions-infographichttp://deliciouslyorganic.net/chia-seed-pudding-recipe/http://www.webmd.com/diet/features/truth-about-chiahttp://greatist.com/health/superfood-chiahttp://greatist.com/health/ask-expert-why-do-i-need-omega-3-fathttp://nutritiondata.self.com/facts/nut-and-seed-products/3163/2http://greatist.com/health/fuss-over-flaxseed
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    germ

    endosperm

    The bran is the outer hard shell of the grain. It is the part of the grain that provides

    the most fiber and most of the B vitamins and minerals.

    The germ is the next layer and is packed with nutrients including essential fatty acids

    and vitamin E.

    The endosperm is the soft part in the center of the grain. It contains the starch.

    Whole grain means that the entire grain kernel is in the food.

    If you eat a whole grain food, it contains the bran, germ, and endosperm so you get

    all of the nutrients that whole grains have to offer. If you eat a refined grain food, it

    contains only the endosperm or the starchy part so you miss out on a lot of vitaminsand minerals. Because whole grains contain the entire grain, they are much more

    nutritious than refined grains.

    Sugar

    Sugar is another type of carbohydrate. You may also hear sugar referred to as simple

    or fast-acting carbohydrate.

    There are two main types of sugar:

    naturally occurring sugars such as those in milk or fruit

    added sugars such as those added during processing such as fruit canned in heavy syrup or

    sugar added to make a cookie

    On the nutrition facts label, the number of sugar grams includes both added and

    natural sugars.

    There are many different names for sugar. Examples of common names are table

    sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner's sugar,powdered sugar, raw sugar, turbinado, maple syrup, high-fructose corn syrup, agave

    nectar and sugar cane syrup.

    You may also see table sugar listed by its chemical name, sucrose. Fruit sugar is also

    known as fructose and the sugar in milk is called lactose. You can recognize other

    sugars on labels because their chemical names also end in "-ose." For

    example glucose (also called dextrose), fructose (also called levulose), lactose and

    maltose.

    If you are looking for information about artificial sweeteners,try this section.

    http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/artificial-sweeteners/http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/artificial-sweeteners/http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/artificial-sweeteners/http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/artificial-sweeteners/
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    Fiber

    Fiber comes from plant foods so there is no fiber in animal products such as milk,

    eggs, meat, poultry, and fish.

    Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains,nuts and legumes. When you consume dietary fiber, most of it passes through the

    intestines and is not digested.

    For good health, adults need to try to eat 25 to 30 grams of fiber each day. Most

    Americans do not consume nearly enough fiber in their diet, so while it is wise to aim

    for this goal, any increase in fiber in your diet can be beneficial. Most of us only get

    about half of what is recommended.

    Fiber contributes to digestive health, helps to keep you regular, and helps to makeyou feel full and satisfied after eating.

    Additional health benefits, of a diet high in fiber such as a reduction

    in cholesterol levels have been suggested by some so may be an additional benefit.

    Good sources of dietary fiber include:

    Beans and legumes. Think black beans, kidney beans, pintos, chick peas (garbanzos), white

    beans, and lentils.

    Fruits and vegetables, especially those with edible skin (for example, apples, corn and beans)

    and those with edible seeds (for example, berries).

    Whole grains such as:

    o Whole wheat pasta

    o Whole grain cereals (Look for those with three grams of dietary fiber or more per serving,

    including those made from whole wheat, wheat bran, and oats.)

    o Whole grain breads (To be a good source of fiber, one slice of bread should have at least

    three grams of fiber. Another good indication: look for breads where the first ingredient is a

    whole grain. For example, whole whe+at or oats.) Many grain products now have "double

    fiber" with extra fiber added.

    Nuts try different kinds. Peanuts, walnuts and almonds are a good source of fiber and

    healthy fat, but watch portion sizes, because they also contain a lot of calories in a small

    amount.

    In general, an excellent source of fiber contains five grams or more per serving, while

    a good source of fiber contains 2.5 - 4.9 grams per serving.

    It is best to get your fiber from food rather than taking a supplement. In addition to

    the fiber, these foods have a wealth of nutrition, containing many important vitamins

    and minerals. In fact, they may contain nutrients that haven't even been discovered

    yet!

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    It is also important that you increase your fiber intake gradually, to prevent stomach

    irritation, and that you increase your intake of water and other liquids, to prevent

    constipation.

    Nutrients that support our thyroid

    The thyroid gland needs specific vitamins and minerals to properly do its job. Since we are all unique

    in how our hormones are functioning, the best way to get a handle on what our body specifically needs

    is to have a full thyroid panel done to help pinpoint where individual levels may be off balance.

    Research shows us that there are a few key nutrients that are highly valuable for everyone.

    Iodine (I): This is the most important trace element found in thyroid functioning. Withoutiodine,our

    thyroid does not have the basic building blocks it needs to make the necessary hormones to support

    all of the tissues in the body. Thyroxine (T4) and Triiodothyronine (T3) are the most essential, active,

    iodine-containing hormones we have. In 2012, a CDC report showed that women of childbearing years

    in the United States, ages 20-39, had the lowest iodine levels of any other age group. This is

    something we can easily improve by eating moreiodine-rich foods.

    Selenium (Se):This element is indispensable to our thyroid in several ways. Selenium-containing

    enzymes protect the thyroid gland when we are under stress, working like a detox, to help flush

    oxidative and chemical stress, and even social stresswhich can cause reactions in our body.

    Selenium-based proteins help regulate hormone synthesis, converting T4 into the more accessible T3.

    These proteins and enzymes help regulate metabolism and also help maintain the right amount of

    thyroid hormones in the tissues and blood, as well as organs such as the liver, kidneys, and even thebrain.Seleniumalso helps regulate and recycle our iodine stores. These are all very important

    functions!

    Zinc (Zn), iron (Fe), and copper (CU):These three trace metals are vital to thyroid function. Low

    levels of zinc can cause T4, T3, and thethyroid stimulating hormone(TSH) to also become low.

    Research shows that both hyperthyroidism (overactive thyroids) andhypothyroidism(under active

    thyroids), can sometimes create a zinc deficiency leading to lowered thyroid hormones.

    Decreased levels of iron can result in decreased thyroid function as well. When combined with an

    iodine deficiency, iron must be replaced to repair the thyroid imbalance. Copper is needed to help

    produce TSH, and maintain T4 production. T4 helps cholesterol regulation, and some research even

    indicates copper deficiency may contribute to higher cholesterol and heart issues for people with

    hypothyroidism.

    https://www.womentowomen.com/thyroid-health/iodine-and-the-thyroid-worth-a-second-glance/https://www.womentowomen.com/thyroid-health/iodine-and-the-thyroid-worth-a-second-glance/https://www.womentowomen.com/thyroid-health/iodine-and-the-thyroid-worth-a-second-glance/https://www.womentowomen.com/thyroid-health/iodine-and-the-thyroid-worth-a-second-glance/https://www.womentowomen.com/thyroid-health/iodine-and-the-thyroid-worth-a-second-glance/https://www.womentowomen.com/thyroid-health/iodine-and-the-thyroid-worth-a-second-glance/https://www.womentowomen.com/thyroid-health/thyroid-health-and-selenium/https://www.womentowomen.com/thyroid-health/thyroid-health-and-selenium/https://www.womentowomen.com/thyroid-health/thyroid-health-and-selenium/https://www.womentowomen.com/thyroid-health/the-master-hormone-thyroid-stimulating-hormone-tsh/https://www.womentowomen.com/thyroid-health/the-master-hormone-thyroid-stimulating-hormone-tsh/https://www.womentowomen.com/thyroid-health/the-master-hormone-thyroid-stimulating-hormone-tsh/https://www.womentowomen.com/thyroid-health/hypothyroid-symptoms-2/https://www.womentowomen.com/thyroid-health/hypothyroid-symptoms-2/https://www.womentowomen.com/thyroid-health/hypothyroid-symptoms-2/https://www.womentowomen.com/wp-content/uploads/2014/01/Sea-Salt-With-Starfish-and-Shell.jpghttps://www.womentowomen.com/thyroid-health/hypothyroid-symptoms-2/https://www.womentowomen.com/thyroid-health/the-master-hormone-thyroid-stimulating-hormone-tsh/https://www.womentowomen.com/thyroid-health/thyroid-health-and-selenium/https://www.womentowomen.com/thyroid-health/iodine-and-the-thyroid-worth-a-second-glance/https://www.womentowomen.com/thyroid-health/iodine-and-the-thyroid-worth-a-second-glance/
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    Iodine

    Primary sources:

    Sea vegetables: Kelp, nori, kombu, dulse, arame, wakame, hijiki

    Seafood: Haddock, clams, salmon, shrimp, oysters, sardines

    Iodized sea salt

    Secondary sources:

    Eggs, spinach, garlic, asparagus, Swiss chard, mushrooms, summer squash, sesame seeds, lima

    beans

    SeleniumTuna, mushrooms, beef, sunflower seeds, Brazil nuts, organ meats, halibut, soybeans

    Zinc

    Beef, turkey, lamb, fresh oysters, sardines, soybeans, walnuts, sunflower seeds, Brazil nuts, pecans,

    almonds, split peas, ginger root, whole grains, maple syrup

    Copper

    Crabmeat, oysters, lobster, beef, nuts, sunflower seeds, beans (white beans, chickpeas, soybeans),

    shitake mushrooms, pearled barley, tomato paste, dark chocolate

    Iron

    Organ meats, oysters, clams, spinach, lentils, soybeans, white beans, pumpkin seeds, blackstrap

    molasses

    Vitamin A (beta-carotene)

    Broccoli, asparagus, lettuce, kale, carrots, spinach, sweet potatoes, liver, winter squash/pumpkin,

    cantaloupe

    Vitamin C

    Broccoli, Brussels sprouts, cauliflower, greens (mustard, collard, kale, turnip), parsley, peppers (chili,

    Bell, sweet), strawberries, guava, papaya, citrus, kiwifruit

    Vitamin E

    Peanuts, almonds, sunflower seeds, beans and soybeans, asparagus, leafy green vegetables, whole

    grains, liver

    https://www.womentowomen.com/wp-content/uploads/2014/01/Salmon-With-Asparagus-and-Fruit.jpg
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    Vitamin B2 (riboflavin)

    Egg yolks, organ meats, wild rice, wheat germ, Brewers yeast, mushrooms, almonds

    Thyroid function tests[edit]

    Main article:Thyroid function tests

    Test Abbreviation Normal ranges[31]

    Serum thyrotropin/thyroid-stimulating hormone TSH 0.56.0 U/ml

    Freethyroxine FT4 718 ng/l = 0.71.8 ng/dl

    Serumtriiodothyronine T3 0.81.8 g/l = 80180 ng/dl

    Radioactiveiodine-123uptake RAIU 1030%

    Radioiodine scan (gamma camera) N/A N/A - thyroid contrasted images

    Free thyroxine fraction FT4F 0.030.005%

    Serum thyroxine T4 46120 g/l = 4.612.0 g/dl

    Thyroid hormone binding ratio THBR 0.91.1

    Free thyroxine index FT4I 411

    Free triiodothyronine l FT3 230619 pg/d

    http://en.wikipedia.org/w/index.php?title=Thyroid&action=edit&section=15http://en.wikipedia.org/w/index.php?title=Thyroid&action=edit&section=15http://en.wikipedia.org/w/index.php?title=Thyroid&action=edit&section=15http://en.wikipedia.org/wiki/Thyroid_function_testshttp://en.wikipedia.org/wiki/Thyroid_function_testshttp://en.wikipedia.org/wiki/Thyroid_function_testshttp://en.wikipedia.org/wiki/Thyroid#cite_note-31http://en.wikipedia.org/wiki/Thyroid#cite_note-31http://en.wikipedia.org/wiki/Thyroid#cite_note-31http://en.wikipedia.org/wiki/Thyroid-stimulating_hormonehttp://en.wikipedia.org/wiki/Thyroid-stimulating_hormonehttp://en.wikipedia.org/wiki/Thyroid-stimulating_hormonehttp://en.wikipedia.org/wiki/Thyroxinehttp://en.wikipedia.org/wiki/Thyroxinehttp://en.wikipedia.org/wiki/Thyroxinehttp://en.wikipedia.org/wiki/Triiodothyroninehttp://en.wikipedia.org/wiki/Triiodothyroninehttp://en.wikipedia.org/wiki/Triiodothyroninehttp://en.wikipedia.org/wiki/Iodine-123http://en.wikipedia.org/wiki/Iodine-123http://en.wikipedia.org/wiki/Iodine-123http://en.wikipedia.org/wiki/Iodine-123http://en.wikipedia.org/wiki/Triiodothyroninehttp://en.wikipedia.org/wiki/Thyroxinehttp://en.wikipedia.org/wiki/Thyroid-stimulating_hormonehttp://en.wikipedia.org/wiki/Thyroid#cite_note-31http://en.wikipedia.org/wiki/Thyroid_function_testshttp://en.wikipedia.org/w/index.php?title=Thyroid&action=edit&section=15
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    Free T3 Index FT3I 80180

    Thyroxine-binding globulin TBG 1220 ug/dl T4 +1.8 g

    TRH stimulation test Peak TSH 930 IU/ml at 2030 min.

    Serumthyroglobulinl Tg 0-30 ng/m

    Thyroid microsomal antibody titer TMAb Varies with method

    Thyroglobulin antibody titer TgAb Varies with method

    U/ml = mU/l, microunit per milliliter

    ng/dl, nanograms per deciliter

    g, micrograms

    pg/d, picograms per day

    IU/ml = mIU/l, micro-international unit per milliliter

    See[2]for more information on medical units of measure

    As of early 2014, in the United States, new guidelines for TSH levels have been implemented as endorsed by

    The American Association of Clinical Endocrinologists. the new range is a TSH of 0.3 to 3.0. Many testing

    facilities and doctors are still unaware of the change.[citation needed]

    Listed below are some of the effects of drugs on thyroid function.

    Effects of some drugs on Tests of Thyroid function[32]

    Cause Drug Effect

    Inhibit TSH secretion Dopamine, L-dopa, Glucocorticoids, Somatostatin T4; T3; TSH

    Inhibit thyroid hormone

    synthesis or releaseIodine, Lithium T4; T3; TSH

    Inhibit conversion of T4to T3Amiodarone, Glucocorticoids, Propranolol, Propylthiouracil,

    T3; rT3; , ,

    T4and fT4; ,

    http://en.wikipedia.org/wiki/TBGhttp://en.wikipedia.org/wiki/Thyroglobulinhttp://en.wikipedia.org/wiki/Thyroglobulinhttp://en.wikipedia.org/wiki/Thyroglobulinhttp://www.aruplab.com/Testing-Information/key-to-units.jsphttp://www.aruplab.com/Testing-Information/key-to-units.jsphttp://www.aruplab.com/Testing-Information/key-to-units.jsphttp://en.wikipedia.org/wiki/Wikipedia:Citation_neededhttp://en.wikipedia.org/wiki/Wikipedia:Citation_neededhttp://en.wikipedia.org/wiki/Wikipedia:Citation_neededhttp://en.wikipedia.org/wiki/Wikipedia:Citation_neededhttp://en.wikipedia.org/wiki/Thyroid#cite_note-32http://en.wikipedia.org/wiki/Thyroid#cite_note-32http://en.wikipedia.org/wiki/Thyroid#cite_note-32http://en.wikipedia.org/wiki/Wikipedia:Citation_neededhttp://www.aruplab.com/Testing-Information/key-to-units.jsphttp://en.wikipedia.org/wiki/Thyroglobulinhttp://en.wikipedia.org/wiki/TBG
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    Radiographic contrast agents TSH

    Inhibit binding of T4/T3to

    serum proteins

    Salicylates, Phenytoin, Carbamazepine, Furosemide,

    Nonsteroidal anti-inflammatory agents, Heparin (in vitro

    effect)

    T4; T3; fT4E, ,

    fT4; TSH

    Stimulate metabolism of

    iodothyroninesPhenobarbital, Phenytoin, Carbamazepine, Rifampicin T4; fT4; TSH

    Inhibit absorption of ingested

    T4

    Aluminium hydroxide, Ferrous sulfate, Cholestyramine,

    Colestipol, Iron sucralfate, Soybean preparations,

    Kayexalate

    T4; fT4; TSH

    Increase in concentration of

    T4-binding proteins

    Estrogen, Clofibrate, Opiates (heroin, methadone), 5-

    Fluorouracil, Perphenzazine

    T4; T3; fT4;

    TSH

    Decrease in concentration of

    T4-binding proteinsAndrogens, Glucocorticoids

    T4; T3; fT4;

    TSH

    : reduced serum concentration; : increased serum concentration; : non change; TSH: Thyroid-stimulating

    hormone; T3: Total triiodothyronine; T4: Total thyroxine; fT4: Free thyroxine; fT3: Free triiodothyronine; rT3:

    Reverse triiodothyronine