Buckwheat nutritional values

Buckwheat is rich in manganese, magnesium and fiber. Buckwheat contains the health-protecting and immune system supporting flavonoids rutin and quercitin. The protein in buckwheat is composed of all essential amino acids, which makes it a complete, valuable protein very helpful if you are on the vegan diet.

More on Buckwheat:
Blueberry buckwheat pancakes
Buckwheat tips
Ukrainian Stuffed Cabbage Recipe
(This recipes can be cooked with rice or buckwheat stuffing)

Buckwheat, cooked

	100 grams	1 cup (170.0 g)
Energy	343.00 kcal	583.100 k
Protein	13.25 g	22.525 g
Fiber, total dietary	10.00 g	17.000 g
Total fat	3.40 g	5.780 g
Carbohydrate	71.50 g	121.550 g
Minerals
Sodium, Na	1.00 mg	1.700 mg
Magnesium, Mg	231.00 mg	392.700 mg
Copper, Cu	1.10 mg	1.870 mg
Potassium, K	460.00 mg	782.000 mg
Zinc, Zn	2.40 mg	4.080 mg
Manganese, Mn	1.30 mg	2.210 mg
Iron, Fe	2.20 mg	3.740 mg
Phosphorus, P	347.00 mg	589.900 mg
Calcium, Ca	18.00 mg	30.600 mg
Selenium, Se	8.30 mcg	14.110 mcg
Vitamins
Vitamin C, total ascorbic acid	0.00 mg	0.000 mg
Vitamin B-12	0.00 mcg	0.000 mcg
Retinol	0.00 mcg	0.000 mcg
Thiamin	0.10 mg	0.172 mg
Pantothenic acid	1.23 mg	2.096 mg
Vitamin B-6	0.21 mg	0.357 mg
Niacin	7.02 mg	11.934 mg
Folate, total	30.00 mcg	51.000 mcg
Riboflavin	0.42 mg	0.723 mg
Vitamin A, IU	0.00 IU	0.000 IU
Cholesterol	0.00 mg	0.000 mg
Amino Acids
Histidine	0.31 g	0.525 g
Proline	0.51 g	0.862 g
Leucine	0.83 g	1.414 g
Arginine	0.98 g	1.669 g
Glutamic acid	2.05 g	3.478 g
Glycine	1.03 g	1.753 g
Threonine	0.51 g	0.860 g
Tyrosine	0.24 g	0.410 g
Lysine	0.67 g	1.142 g
Aspartic acid	1.13 g	1.926 g
Phenylalanine	0.52 g	0.884 g
Alanine	0.75 g	1.272 g
Valine	0.68 g	1.153 g
Cystine	0.23 g	0.389 g
Isoleucine	0.50 g	0.847 g
Methionine	0.17 g	0.292 g
Tryptophan	0.19 g	0.326 g
Serine	0.69 g	1.165 g

Avocado Mandarin Salad

Makes 4 servings

1 package (9-10 ounces) mixed salad greens
1 can (15 ounces) mandarin oranges, well drained
1 package (6 ounces) cooked and sliced chicken
2 thin slices red onion, quartered
1/4 cup pecans, toasted
1/2 cup prepared light Italian or balsamic vinaigrette dressing
2 ripe avocados, seeded, peeled, and cut into chunks

In large salad bowl, combine salad greens, mandarin oranges, chicken, onion, and pecans. In small bowl combine dressing and 1/2 cup avocado cubes. Mash and blend into dressing. To salad add remaining avocado cubes and dressing. Toss and serve.

360 calories per serving; 18 grams protein; 30 grams carbohydrate; 21 grams fat (4 grams saturated fat, 12 grams monounsaturated fat, 5 grams polyunsaturated fat); 35 milligrams cholesterol; 10 grams fiber; 510 milligrams sodium

For more information
The American Dietetic Association/National Center for Nutrition and Dietetics.
ADA's Consumer Nutrition Information Line (800/366-1655) provides recorded messages with timely, practical nutrition information as well as referrals to registered dietitians. Messages are available 24 hours daily with new topics each month.

This fact sheet is supported by a grant from California Avocado Commission. Acceptance of this grant does not constitute an endorsement by ADA of any company's products or services.

© ADAF 2000. Reproduction of this fact sheet is permitted for educational purposes.

Image by AllPosters.com

What's in avocadoes? Nutrition and recipes

Avocado: Nature's whole food

Enjoy delicious meals made with a variety of fruits and vegetables and reap the potential benefits of the many phytochemicals found in foods from plant sources. Phytochemicals are substances which plants naturally produce. Hundreds of these substances contain phytosterols and antioxidants.

Avocado is power-packed fruit with just 5 grams of fat per serving ( 1/5 of an avocado). The majority of the fat is monounsaturated -- the same type found in olive oil -- which studies have shown may increase HDL (good) cholesterol, but has little effect on LDL (bad) cholesterol.

Phytochemicals found in fruits and vegetables:

* Beta-sitosterol is an important phytosterol found in fruits like bananas, apples, cantaloupes, grapes, plums, and cherries. High phytosterol intake has been linked with lower blood cholesterol levels. Among all commonly eaten fruits, oranges and avocados contain the most beta-sitosterol and contain at least twice the amount of the phytosterol found in other foods, including corn, green soybeans, and olives.
* Glutathione, a phytochemical found in fruits and vegetables, acts as an antioxidant. Antioxidants help the body by ?mopping up? free radicals that are known to play a role in the development of heart disease and some cancers. Avocados may be one of the best fruit sources of glutathione, which may offer some protection against oral, throat, and other types of cancer.

Additional health benefits of avocados

While phytochemicals have received a lot of attention lately, other important nutrients are found in fruits and vegetables.

* Avocados along with other fruits and vegetables are nutrient-dense in vitamins E and C -- antioxidants that help promote healthy teeth and gums and protect the body tissue from oxidation damage.
* Folate is another important nutrient that promotes healthy cell and tissue development. Consuming enough folate is essential for pregnant women and women of child-bearing age. Avocados contain more folate per ounce than other fruits.
* Potassium is a mineral that helps the body's fluids and other life-essential minerals stay in balance. The richest fruit sources of potassium are avocados and bananas.

The ripe way to eat healthfully

Store unripe avocados in a fruit bowl on the kitchen counter. Avocados are also easy to ripen. Place them in a paper bag with an apple for 2 to 3 days at room temperature. When they're dark purple or black in color and yield to gentle pressure, they're ready to eat!

* Wash, then cut the avocado lengthwise around the seed.
* Twist the halves in opposite directions to separate.
* Slip a spoon between the seed and the fruit and work the seed out.
* Slip a spoon between the skin and fruit and scoop away from the peel.

When avocados are ripe, they can be stored in a refrigerator or freezer for later use as a spread for sandwiches or for a delicious dip!

* Mash the remaining fruit in a covered storage container.
* Add 1/2 teaspoon lemon or lime juice per 1/2 mashed avocado to prevent discoloration and enhance flavor.
* Lay plastic wrap directly on the surface of the mixture before covering. Refrigerate up to two days.
* Label container and use within two months if freezing. Season before use.

Toss up new menu ideas using kitchen staples along with tasty avocados, salad greens, mandarin oranges, and avocado balsamic vinaigrette.

More about avocados:

• Avocado Mandarin Salad
• Nutrients in Fruits: apples, apricots, avocados
• Avocado Tips and Resources
• South Beach Diet Tips on Avocado Buying, Storing, and Preparing
• Sonoma Diet Foods. Avocados

For more information
The American Dietetic Association/National Center for Nutrition and Dietetics.
ADA's Consumer Nutrition Information Line (800/366-1655) provides recorded messages with timely, practical nutrition information as well as referrals to registered dietitians. Messages are available 24 hours daily with new topics each month.

This fact sheet is supported by a grant from California Avocado Commission. Acceptance of this grant does not constitute an endorsement by ADA of any company's products or services.

© ADAF 2000. Reproduction of this fact sheet is permitted for educational purposes.

Olive oil, the good fat

Olive oil is not the "least bad" fat. It's a very "good" fat!

To appreciate olive oil as a power food, banish from your mind the notion that it's the "least bad" fat. It is a heart-healthy food that is good for you. You need dietary fat to lose weight, but you need the right kind. Olive oil is one of the best. Choose extra-virgin olive oil and you'll also enhance the flavors of your food. The kind of fat that olive oil is mostly made of (monounsaturated fat) actually lowers your levels of the bad, LDL cholesterol and blood fats called triglycerides. The fats you'll be avoiding (saturated fat) raise those levels. That alone qualifies olive oil as a power food par excellence.

In Sonoma County each year, there's a festival called the Blessing of the Olives. That's how central olive trees and the foods they yield are to the economy and the eating habits of the region. Olive oil, the most treasured gift of these trees, is just as central to The Sonoma Diet. There's probably no food choice you'll make that does more for your health and weight loss efforts than olive oil.

Which is good news for your taste buds, because no other vegetable oil comes close to olive oil's rich and pleasing flavor. It's at the heart of Mediterranean cuisine's appeal. Research has made clear that a major reason for southern Europeans' low rate of heart disease is their liberal use of olive oil as their main source of dietary fat. By adopting olive oil in the same way, you'll get the same benefits. And because you'll learn to enjoy olive oil in healthy amounts in place of the harmful fats you may be used to, you will lose weight.

Happy Halloween! Pumpkin pancakes recipe

Tom Venuto’s “pumpcakes” (pumpkin pancakes)

Tom Venuto
Burn the Fat

Happy Halloween! I’m going to do my due diligence today to help you avoid the candy dish and other Halloween - Thanksgiving temptations by giving you a delicious healthy alternative! Try this treat: High protein pumpkin pancakes (aka “pumpcakes”). Enjoy!

7.5 oz (212 g) of canned pumpkin
1/3 cup (27 g) oatmeal dry
1/3 cup (40 g) multigrain or whole wheat pancake mix
1 scoop (26 g) vanilla (or plain) protein powder
4 egg whites
1 tsp vanilla extract
1 tsp nutmeg
1 tsp ground ginger
2 tsp cinnamon
Sweetener (brown sugar or splenda): Optional
Yield: makes 2 large (5 inch wide) pancakes

Nutrition information for 2 pancakes, unsweetened
Calories: 507
Protein: 44.1 g.
Carbs: 69.7 g.
Fat: 5 g.

Russian white bread "Sitnyj"

Russian Sitnyj bread is famous for it's resistance to pressing: no matter how hard you press it, as soon as you stop, it returns to its form.


Recipe

Starter

1/2 lb white wheat flour, non-bleached, non-enriched
1 cup warm water
1 sachet yeast

Mix the ingredients and let stand in a warm place for 4 hours

Dough

1/2 lb white wheat flour, non bleached, non enriched
3 oz durum flour
1/2 tsp. salt
1 Tbs. sugar
1 tsp. sunflower oil

Mix the dough ingredients with the starter, let stand in a warm place for 1 hour. Kneed very thoroughly for at least 20 min. Cover with a think cloth and let stand for 1,5 hours.

Preheat the oven to 465 F. Grease a bread form with the oil, pour the dough into it, and let stand one more hour. Alternatively, carefully turn the bowl with the dough upside down letting the dough bulk drop onto a greased flat baking sheet. In this case, you'll have your loaf in the form of a flatter dome.

Bake for 40 minutes at 465 F.

Mike Geary's variation of healthier pancakes

by Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs

It doesn't take a rocket scientist to know that your typical pancakes are certainly
NOT the type of food you want to eat if your goal is fat loss or staying lean.

However, for years, there's been a basic type of modified pancake recipe floating
around in bodybuilding circles that is a healthier version (although not my
favorite)...

Basically, the bodybuilder version is as simple as using a carton of egg whites in a
blender, adding some dry oatmeal and vanilla whey protein (and a few other minor
ingredients), and then cooking them up as "protein pancakes".

I'll be honest with you... this bodybuilding pancake recipe tastes more like
sweetened eggs than it does like pancakes.

So what I've done is come up with my own variation of healthier pancakes that
actually TASTES like pancakes. Of course, we know that most pre-made pancake dry
mixes are not the healthiest option. However, they can be more convenient for most
people than trying to make pancakes from scratch.

Here's what you can do to make much healthier pancakes:

1. Take only 1/3 of the quantity of pancake mix that the box calls for. So if the
box says to use 1 cup of dry pancake mix, just use 1/3 cup instead. This way, you're
greatly reducing the amount of refined wheat flour and sugar that are in these mixes
by only using 1/3 of the amount recommended.

I know I'm usually pretty strict with ruling out ALL refined wheat flours, but
sometimes just reducing the quantity and substituting the remainder with healthier
ingredients is the best option for something like this.

2. For the remaining 2/3 of the dry mix, substitute in a mixture of equal parts oat
bran, rice bran, and whey protein. You can find oat bran at most grocery stores, and
rice bran at health food stores.  Try using a little cinnamon too if you like the
taste (it also boosts the antioxidant content).

3. Use whole eggs instead of egg whites and use 1 extra egg than what the recipe
calls for to increase the protein and healthy fats content.

More info about eggs


4. After mixing in the milk called for on the box, whisk the mixture in a bowl. Now
you're ready to pour the healthier pancakes into the pan. Don't forget to top them
with some blueberries or other berries for some extra taste and healthful benefits.

5. The best oil to use in the pan for cooking is virgin coconut oil. I use virgin
coconut oil for most of my cooking as it's one of the healthiest options. It's a
much more stable oil for cooking so it's not prone to the oxidation and free radical
production that typical vegetable oils are prone to.

You can get virgin coconut oil at - go here

Also, be sure to check out their coconut flour, as it's a great super-high fiber
alternate flour that can be used in baking (note that if you use coconut flour, you
should mix it with another type of flour to balance the moisture content as coconut
flour tends to soak up more moisture than other flours).

If you're confused about which cooking oils are healthy and which are not - go here


Again, the trick to this recipe is using only 1/3 of the dry pancake mix (since
that's the least healthy part of this recipe) and the other 2/3 of the dry materials
are the oat bran, rice bran, and whey protein to boost the fiber and protein content
of the pancakes.

I only do pancakes on occasion as they are a nice treat, but at least with this
recipe, you have yourself a much healthier version of pancakes that are quite high
in fiber and much higher in protein and healthy fats than your typical pancake
recipe... but they still taste like pancakes and are delicious in my opinion!

And do yourself a favor and please do not ruin this meal by dousing it with your
typical fake maple syrup, which is usually all high fructose corn syrup!

Instead, a much healthier option is to simply top it with berries or other cut fruit
instead of syrup.

Enjoy!

Feel free to fwd this email to all of your friends, family, and coworkers that might
enjoy it.

Til next newsletter,
Don't be lazy... be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs

Power foods

Health benefits of almonds, broccoli, and red wine

After almonds, broccoli, and red wine appeared on the list of "power foods" dieters started asking us questions about their health benefits. Our readers' questions about nutrition values of almonds, broccoli, and red wine are answered by Tanya Zilberter, PhD

Almonds help reducing cholesterol better than oats and soy, the two recognized champions. Eating a handful of almonds with skins a day reduce risk of heart disease.

A study published in the May 2005 issue of the European Journal of Clinical Nutrition found that almonds can reduce artery-damaging inflammation.

Another study involving overweight and obese people showed that an almond-enriched low calorie diet can help shed pounds more effectively than a low calorie diet alone. Dieters eating almonds had a 62% greater fat and inches loss(International Journal of Obesity and Related Metabolic Disorders, January 2, 2004)

More about almonds -> click here

Recent dieting trend turned to the benefits of red wine. The Mediterranean group of traditional diets have red wine on their staple food list, along with olive oil and fish. Research showed that having a glass of red wine daily can prevent heart disease.

More about red wine -> click here

Broccoli is considered a power food because of its exceptional nutritional value. As an article published in September 2004 issue of the Journal of Nutrition revealed, it contains plant chemicals with significant cancer-preventive effects.

More about broccoli -> click here

Broccoli is one of the small number of vegetables and fruits that significantly reduced the risk of heart disease, as showed research reported in May 4, 2004 issue of the Proceedings of the National Academy of Sciences.

Here's an almost full list of nutrients in 1 cup of broccoli (first figure is amount; % is for Daily Values):

Calories 24.64
Calories from Fat 2.77
Total Fat 0.308g 0%
Saturated Fat 0.0475g 0%
Polyunsaturated Fat 0.147g
Monounsaturated Fat 0.0211g
Cholesterol 0mg 0%
Sodium 23.76mg 1%
Potassium 286mg 8%
Total Carbohydrate 4.61g 2%
Dietary Fiber 2.64g 11%
Protein 2.62g 5%

Nutrients in fresh, canned, and frozen spinach

Characters A, B, C, and E refer to the corresponding vitamins

1 cup of spinach contains:

Cooked from fresh

% RDA A 2,260 mcg 323 B6 0.73 mg 49 B12 0.009 mcg 0 C 56.1 mg 75 E 9.3 mg 62

% RDA Calcium 559.5 mg 47 Cholesterol 0.0 mg -- Copper 0.75 mg 84 Iron 12.5 mg 156 Magnesium 351.1 mg 110 Manganese 3.3 mg 184 Niacin 2.0 mg 14

% RDA Pant. Acid 0.39 mg 8 Phosphorus 215.3 mg 31 Potassium 1,791.7 mg 38 Riboflav 0.8 mg 73 Selenium 6.1 mcg 11 Sodium 667.8 mg 51 Thiamin 0.24 mg 22 Zinc 2.6 mg 32

Cooked from canned

% RDA A 1,08 mcg 156 B6 0.21 mg 14 B12 0.0047 mcg 0 C 29.1 mg 39 E 4.5 mg 30

% RDA Calcium 272.3 mg 23 Cholesterol 0.0 mg -- Copper 0.39 mg 43 Iron 4.9 mg 62 Magnesium 162.9 mg 51 Manganese 1.3 mg 71 Niacin 0.83 mg 6

% RDA Pant. Acid 0.1 mg 2 Phosphorus 94.5 mg 14 Potassium 742.3 mg 16 Riboflav 0.3 mg 27 Selenium 3.0 mcg 5 Sodium 88.6 mg 7 Thiamin 0.035 mg 3 Zinc 0.99 mg 12

Cooked from frozen

% RDA A 3,53 mcg 504 B6 1.0 mg 67 B12 0.015 mcg 1 C 60.6 mg 81 E 16.8 mg 112

% RDA Calcium 871.9 mg 73 Cholesterol 0.0 mg -- Copper 1.1 mg 120 Iron 16.5 mg 206 Magnesium 518.4 mg 162 Manganese 4.8 mg 266 Niacin 2.9 mg 21

% RDA Pant. Acid 0.55 mg 11 Phosphorus 317.6 mg 45 Potassium 2,408.5 mg 51 Riboflav 1.2 mg 105 Selenium 17.4 mcg 32 Sodium 1,297.9 mg 100 Thiamin 0.4 mg 36 Zinc 3.6 mg 45

Hunza Bread

by Tanya Zilberter, PhD Just one or two small pieces of bread would ruin a person's appetite for 5 or 6 hours. Is this a low-carb recipe? "Like so many great discoveries in medicine, This "miracle" bread was discovered "almost by accident". Aleen Colvin, wife of a Swedish health researcher, was trying to modify a 2,000-year-old, high roughage bread recipe used by the little known people of Hunza, who were being studied by her husband." "The Hunzas are widely known to be the healthiest people on earth. Their bread is the main part of their diet. Aleen was trying to make this bread even better tasting so that her children would eat it and benefit healthwise. She succeeded in coming up with a recipe that was absolutely delicious. Everybody loved it. But, then a startling discovery was made. Just one or two small pieces of bread would ruin a person's appetite for 5 or 6 hours!" Now, is this a low-carb recipe? Let's see. I would violate HunzaMiracle.net copyright giving out the entire recipe set but I can give you the figures I found myself for the basic recipe ingredients. To calculate carb grams for serving: 1. Subtract Fiber grams from Carb grams for any two of the flowers - you receive two Net gram numbers 2. Add these two Net gram numbers for entire recipe. 3. Divide the result by 20 (the number of flat breads in the recipe) Nutrients in Hunza Bread Nutrients in Kunza Bread made with 2 cups of combination of flours listed here --> SUNFLOWER SEEDS OAT BRAN BUCKWHEAT FLOUR MILLET FLOUR TRITICALE FLOUR WHOLE WHEAT FLOUR 1 cup 1 cup 1 cups 1 cup 1 cups 1 cups Calories 820.8 228.78 402 756 439.4 406.5 Protein (g) 32.83 16.09 15.12 22 17.16 16.44 Fat (g) 71.42 6.51 3.72 8.4 2.34 2.28 Carb (g) 27.07 61.57 84.72 145.8 95.03 87.12 Fiber (g) 15.12 14.32 12 17 18.98 14.64 Saturated Fat (g) 7.49 1.24 0.81 1.44 0.42 0.38 Monounsaturated Fat (g) 13.62 2.21 1.14 1.54 0.23 0.27 Polyunsaturated Fat (g) 47.15 2.58 1.14 4.26 1.02 0.93 As you can see, it can be considered a low carb bread, naturally low carb. It allows experimentation and can be further de-carbed. The weight loss program based on this bread and its modifications reminded me the Fat Fast method (click here). Together, this does makes sense to me and I am going to try and write here what happens.

The Benefits of Probiotics

The story begins in 18th century with the famous
treatise by Russian physiologist Ilia Metchnikov "The
Prolongation of Life," later translated into English
(New York, SP Putmans sons, 1908.)

Metchnikov speculated that Bulgarian centenarians
achieved their longevity in part due to the
consumption of large quantities of fermented milk
containing different cultures of lactobacilli, then
known to the lay public as "Bulgarian staff" and after
Metchnikov's treatise known as probiotics.

Described as single or mixed cultures of live microbes
that beneficially affect our health by improving the
properties of the friendly bacteria residing in our
intestinal tract, probiotics
should --

- contain live micro-organisms, freeze-dried or in a
fresh or fermented product (though even heat-killed
forms can be effective in some cases);
- be effective when applied in food, pill, capsule
form, as an aerosol, or locally; and
- improve the health and well being

Bacteria and yeasts have been used for years: in
sourdough breads, wines and fermented dairy products.

Now regarded as beneficial to our health, probiotics
are quickly gaining interest as functional foods. Some
of the research-supported supplement manufacturers'
claims include:

- improving intestinal health
- enhancing the immune system
- enhancing the bioavailability of nutrients
- reducing lactose intolerance
- decreasing the allergy reaction
- reducing risk of certain cancers
- controlling bacteria-related ulcers
- reducing serum cholesterol
- antagonising microbial contamination of food
- reducing tooth decay

The mechanisms of the health-promoting effects of
probiotics are still mostly unknown. Researchers think
that they may involve --

- normalizing gut pH;
- antagonizing pathogenic microbes through production
of anti-microbial and antibacterial chemicals;
- competing with pathogenic microbes for available
nutrient
- stimulating immune cells, e.g., the lactobacillus
casei strain "shirota;" and
- producing the ferment lactase to digest lactose.

A newly identified probiotic, bifidobacterium lactis
(HN019), was proved to protect against salmonellas.
According to New Zealand's Milk and Health Research
Center: "[D]ietary supplementation with HN019 provides
a unique opportunity for developing immune-enhancing
probiotic dairy food products with proven health
benefits."

What's Available Over the Counter?

Thus far, studies have shown low viability of
probiotics in market preparations. It is generally
agreed that a probiotic must be capable of colonizing
the intestinal tract to influence human health; this
requirement disqualifies many of the species currently
used in fermented dairy products.

Many -- but not all.

In the Netherlands, the anti-pathogenic effects of
commercial fermented dairy products were clearly
demonstrated. The products included buttermilk and
three types of yogurt. The natural raw buttermilk
successfully fought both yeasts and bacteria, but this
was not observed with pasteurized buttermilk products.

Lactobacillus GG, a variant of lactobacillus casei
mentioned above, has been studied extensively in
adults and children. When consumed as a dairy product,
it multiplies in the intestinal tract and from
colonies. It was shown that this probiotic
successfully fights many forms of diarrhea, bacterial,
virus and antibiotics-caused.


Sources

J Am Diet Assoc 2001;101(2):229-38
Curr Opin Pediatr 2000;12(5):477-81
Microbiol Immunol 2000;44(4):213-22
J Dairy Sci 2000;83(4):894-907 and 641-7
Eur J Clin Nutr 2000;54(3):263-7
Immunol Cell Biol 2000;78(1):80-8

Food sources of carnitine

Acetyl-L-Carnitine

Acetyl-L-Carnitine (ALC) is a stabilized form of the amino acid metabolite L-Carnitine and is utilized in the same manner in the body. ALC plays an important role in protecting and supporting brain functions.

Life revolves around one simple premise – we need energy to live. And while energy comes from a wealth of sources, the transfer and utilization of long chain fatty acids plays a vital role in this crucial process. NOW Acetyl L-Carnitine (ACL) does exactly that. As we age, our natural production of ACL gradually shows signs of decline. Incorporating this stabilized form of L-Carnitine into our diet is an effective way to ensure that we’re producing the energy we need to live full and active lives.

Food sources of carnitine

Beef steak, cooked, 4 ounces	56-162mg
Ground beef, cooked, 4 ounces	87-99mg
Milk, whole, 1 cup	8mg
Codfish, cooked, 4 ounces	4-7mg
Chicken breast, cooked, 4 ounces	3-5mg
Ice cream, ½ cup	3mg
Cheese, cheddar, 2 ounces	2mg
Whole-wheat bread, 2 slices	0.2mg
Asparagus, cooked, ½ cup	0.1mg

Food Sources of Vitamin C

Dietary Guidelines for Americans 2005

Food Sources of Vitamin C ranked by milligrams of vitamin C per standard amount; also calories in the standard amount. (All provide ≥ 20% of RDA for adult men, which is 90 mg/day.)

Food, Standard Amount	Vitamin C (mg)	Calories
Guava, raw, ½ cup	188	56
Red sweet pepper, raw, ½cup	142	20
Red sweet pepper, cooked, ½ cup	116	19
Kiwi fruit, 1 medium	70	46
Orange, raw, 1 medium	70	62
Orange juice, ¾ cup	61-93	79-84
Green pepper, sweet, raw, ½ cup	60	15
Green pepper, sweet, cooked, ½ cup	51	19
Grapefruit juice, ¾ cup	50-70	71-86
Vegetable juice cocktail, ¾ cup	50	34
Strawberries, raw, ½ cup	49	27
Brussels sprouts, cooked, ½ cup	48	28
Cantaloupe, ¼ medium	47	51
Papaya, raw, ¼ medium	47	30
Kohlrabi, cooked, ½ cup	45	24
Broccoli, raw, ½ cup	39	15
Edible pod peas, cooked, ½ cup	38	34
Broccoli, cooked, ½ cup	37	26
Sweetpotato, canned, ½ cup	34	116
Tomato juice, ¾ cup	33	31
Cauliflower, cooked, ½ cup	28	17
Pineapple, raw, ½ cup	28	37
Kale, cooked, ½ cup	27	18
Mango, ½ cup	23	54

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.

Food Sources of Dietary Fiber

Dietary Guidelines for Americans 2005

Food Sources of Dietary Fiber ranked by grams of dietary fiber per standard amount; also calories in the standard amount. (All are ≥10% of AI for adult women, which is 25 grams/day.)

Food, Standard Amount	Dietary Fiber (g)	Calories
Navy beans, cooked, ½ cup	9.5	128
Bran ready-to-eat cereal (100%), ½ cup	8.8	78
Kidney beans, canned, ½ cup	8.2	109
Split peas, cooked, ½ cup	8.1	116
Lentils, cooked, ½ cup	7.8	115
Black beans, cooked, ½ cup	7.5	114
Pinto beans, cooked, ½ cup	7.7	122
Lima beans, cooked, ½ cup	6.6	108
Artichoke, globe, cooked, 1 each	6.5	60
White beans, canned, ½ cup	6.3	154
Chickpeas, cooked, ½ cup	6.2	135
Great northern beans, cooked, ½ cup	6.2	105
Cowpeas, cooked, ½ cup	5.6	100
Soybeans, mature, cooked, ½ cup	5.2	149
Bran ready-to-eat cereals, various, ~1 oz	2.6-5.0	90-108
Crackers, rye wafers, plain, 2 wafers	5.0	74
Sweetpotato, baked, with peel, l medium (146 g)	4.8	131
Asian pear, raw, 1 small	4.4	51
Green peas, cooked, ½ cup	4.4	67
Whole-wheat English muffin, 1 each	4.4	134
Pear, raw, 1 small	4.3	81
Bulgur, cooked, ½ cup	4.1	76
Mixed vegetables, cooked, ½ cup	4.0	59
Raspberries, raw, ½ cup	4.0	32
Sweetpotato, boiled, no peel, 1 medium (156 g)	3.9	119
Blackberries, raw, ½ cup	3.8	31
Potato, baked, with skin, 1 medium	3.8	161
Soybeans, green, cooked, ½ cup	3.8	127
Stewed prunes, ½ cup	3.8	133
Figs, dried, ¼ cup	3.7	93
Dates, ¼ cup	3.6	126
Oat bran, raw, ¼ cup	3.6	58
Pumpkin, canned, ½ cup	3.6	42
Spinach, frozen, cooked, ½ cup	3.5	30
Shredded wheat ready-to-eat cereals, various, ~1 oz	2.8-3.4	96
Almonds, 1 oz	3.3	164
Apple with skin, raw, 1 medium	3.3	72
Brussels sprouts, frozen, cooked, ½ cup	3.2	33
Whole-wheat spaghetti, cooked, ½ cup	3.1	87
Banana, 1 medium	3.1	105
Orange, raw, 1 medium	3.1	62
Oat bran muffin, 1 small	3.0	178
Guava, 1 medium	3.0	37
Pearled barley, cooked, ½ cup	3.0	97
Sauerkraut, canned, solids, and liquids, ½ cup	3.0	23
Tomato paste, ¼ cup	2.9	54
Winter squash, cooked, ½ cup	2.9	38
Broccoli, cooked, ½ cup	2.8	26
Parsnips, cooked, chopped, ½ cup	2.8	55
Turnip greens, cooked, ½ cup	2.5	15
Collards, cooked, ½ cup	2.7	25
Okra, frozen, cooked, ½ cup	2.6	26
Peas, edible-podded, cooked, ½ cup	2.5	42

Source: ARS Nutrient Database for Standard Reference, Release 17. Foods are from single nutrient reports, which are sorted either by food description or in descending order by nutrient content in terms of common household measures. The food items and weights in these reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted.

Food Sources of Vitamin A

Dietary Guidelines for Americans 2005

Food Sources of Vitamin A ranked by micrograms Retinol Activity Equivalents (RAE) of vitamin A per standard amount; also calories in the standard amount. (All are ≥ 20% of RDA for adult men, which is 900 mg/day RAE.)

Food, Standard Amount	Vitamin A (μg RAE)	Calories
Organ meats (liver, giblets), various, cooked, 3 oza	1490-9126	134-235
Carrot juice, ¾ cup	1692	71
Sweetpotato with peel, baked, 1 medium	1096	103
Pumpkin, canned, ½ cup	953	42
Carrots, cooked from fresh, ½ cup	671	27
Spinach, cooked from frozen, ½ cup	573	30
Collards, cooked from frozen, ½ cup	489	31
Kale, cooked from frozen, ½ cup	478	20
Mixed vegetables, canned, ½ cup	474	40
Turnip greens, cooked from frozen, ½ cup	441	24
Instant cooked cereals, fortified, prepared, 1 packet	285-376	75-97
Various ready-to-eat cereals, with added vit. A, ~1 oz	180-376	100-117
Carrot, raw, 1 small	301	20
Beet greens, cooked, ½ cup	276	19
Winter squash, cooked, ½ cup	268	38
Dandelion greens, cooked, ½ cup	260	18
Cantaloupe, raw, ¼ medium melon	233	46
Mustard greens, cooked, ½ cup	221	11
Pickled herring, 3 oz	219	222
Red sweet pepper, cooked, ½ cup	186	19
Chinese cabbage, cooked, ½ cup	180	10

^a High in cholesterol.

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.