High nutritional food

High Nutritional Food

Dr. Yousef Elshrek

• Calcium is a very important mineral in humanmetabolism, making up about 1-2% of anadult human's body weight.

• In addition to its widely known role in bonestructure, calcium is used to help controlmuscle and nerve function, as well as tomanage acid/base balance in our bloodstream.

• From this very simple description, you cansee how calcium-rich foods can play a role inmany aspects of your health that extend farbeyond the specific area of bone health.

• While the most common problem related tocalcium metabolism is undoubtedly bone lossfrom getting too little calcium, there can beproblems when intake of this nutrient gets toohigh as well.

• Excess calcium can deposit in places where itdoesn't belong, including blood vessels and thekidneys (in the form of kidney stones).

• There is still some debate about how much of aproblem this is for the average adult, but at thistime, most nutrition experts agree that excessdietary calcium is very unlikely, and probablythe result of a diet that is largely dependentupon dairy foods.

Sardines• Sardines are commonly consumed by humans.• Fresh sardines are often grilled, pickled or smoked, or

they are preserved in cans.• Sardines are rich in vitamins and minerals.• A small serving of sardines once a day can provide 13

percent of vitamin B2; roughly one-quarter of niacin; andabout 150 percent of the recommended daily value ofvitamin B12.

• All B vitamins help to support proper nervous systemfunction and are used for energy metabolism, orconverting food into energy.

• Also, sardines are high in the major minerals such asphosphorus, calcium, potassium, and some traceminerals including iron and selenium.

• 100 gms of sardines contains more than 340milligrams of calcium, about 2.8 times that of120 mg of cow's milk

• Sardines are also a natural source of marineomega-3 fatty acids, which reduce theoccurrence of cardiovascular disease.

• Recent studies suggest that regularconsumption of omega-3 fatty acids reducesthe likelihood of developing Alzheimer'sdisease

• These fatty acids can also lower blood sugarlevels.

• They are also a good source of vitamin D, calcium,vitamin B12,and protein.

• Sardines are very low in contaminants, such asmercury, relative to other fish commonly eaten byhumans.

Calcium in VegetablesVegetables especially high in calcium include anumber ofgreens.

• Boiled spinach contains 245mg/cup

• Collard greens contain 266mg/cup

• Boiled mustard greens 284 mg and mustard/cup

• Spinach 315mgper cup.

• One cup ofboiled soybeans contains 261mg

• One stalk ofboiled broccoli contains 112mg.

• One cup of boiled snap green beans supplies55mg.

spinach

Collard greens

Beans• Beans are an excellent source of vegetable protein and

minerals such as iron, magnesium and zinc.

• They are rich in folic acid, an element associated withthe reduction of such birth defects as Spina Bifida, andthey also protect against heart disease.

• Beans are also a good source of non-lactic calcium.

• They are rich in soluble dietary fiber, which helps tobring down cholesterol levels and also containestrogens of vegetable origin, which contributetowards reducing certain cancers caused by hormonalaction.

• To maintain a healthy lifestyle adults should consume three (3) cups of cooked dry beans a week, while most Americans don’t even eat one (1) cup in a week.

• Serving size of cooked white beans is equal to 1/2 cup = 113.4 gms

• One serving contains the following:

1. Calories = 1782. Fat = 10 gms3. Protein = 8 gms4. Carbohydrates = 20 gms5. Calcium= 100 mg

• Dry beans contains a high-fiber and if Itare not a regular part of person diet, thenatural oligosaccharides (complexcarbohydrates) in beans may causetemporary digestive discomfort.

• Research shows that adding beans to thediet on a regular basis — at least once ortwice a week — reduces flatulence.

• The best way to reduce beans’ naturallyoccurring oligosaccharides, tannins,phytic acid, and trypsin inhibitors is touse the quick hot-soak method to softendry beans, then drain the soaking waterand start with fresh water for cooking

• Hot Soak (reduces actual cooking time and consistently produces tender beans)

1. Place beans in a pot and add 10 cups of water for every 2 cups of beans.

2. Heat to boiling and boil for an additional 2 to 3 minutes.

3. Remove beans from heat, cover and let stand for 4 to 24 hours.

4. Drain beans, discard soak water and rinse with fresh, cool water.

What is the difference between soluble and insoluble fiber, and which of the two do beans contain?

• Neither soluble nor insoluble fiber is digested or absorbedinto the bloodstream.

• The difference between the two is that soluble fiber forms agel when mixed with liquid, while insoluble fiber does not.

• Soluble Fibers + Liquid Gel formation• Insoluble Fibers + Liquid No Gel formation• Soluble fiber binds with fatty acids, prolonging stomach

emptying time so that sugar is released and absorbed moreslowly.

• Its benefits include lowering total cholesterol and LDLcholesterol (the bad cholesterol), therefore reducing the riskof heart disease, and regulating blood sugar for people withdiabetes.

• Insoluble fiber, on the other hand, passesthrough our bodies largely intact, moving bulkthrough and balancing the acidity of theintestines.

• It promotes regular bowel movement, helping toremove toxic waste through the colon in lesstime, and helps prevent colon cancer by keepingan optimal pH in intestines, which preventmicrobes from producing cancerous substance.

• While beans contain both types of fiber, they areparticularly high in soluble fiber content.

Fava Beans• Vicia faba, also known as the broad bean, fava

bean, faba bean, field bean, bell bean, or ticbean, is a species of bean (Fabaceae) native toNorth Africa, southwest and south Asia, andextensively cultivated elsewhere

• Fava beans are very high in protein and energy asin other beans and lentils.

• 100 g beans contain 341 calories.• The beans, however, compose plentiful of health

benefiting antioxidants, vitamins, minerals, andplant-sterols.

• The beans are very rich source of dietary fiber(66% per100g RDA) which acts as a bulk laxativethat helps to protect the mucous membrane of thecolon by decreasing its exposure time to toxicsubstances as well as by binding to cancer-causingchemicals in the colon.

• Dietary fiber has also been shown to reduce bloodcholesterol levels by decreasing re-absorption ofcholesterol binding bile acids in the colon

• Broad beans are rich in phyto-nutrients such asisoflavone and plant-sterols.

• Isoflavone such as genistein and daidzein havebeen found to protect breast cancer in laboratoryanimals.

• Phytosterols, especially ß- sitosterol, help lowercholesterol levels in the body.

• Fava beans contain Levo-dopa or L-dopa, aprecursor of neuro-chemicals in the brain such asdopamine, epinephrine and nor-epinephrine.

• Dopamine in the brain is associated with smoothfunctioning of body movements.

• Getting adequate fava beans in the diet may helpprevent Parkinson's disease and dopamineresponsive dystonia disorders.

• Fresh fava beans are an excellent source offolates.

• 100 gm. beans provide 423 µg or 106% offolates.

• Folate along with vitamin B-12 is one of theessential components of DNA synthesis andcell division.

• Adequate folate in the diet aroundconception and during pregnancy may helpprevent neural-tube defects in the newbornbaby.

• They also contain good amounts of vitamin-B6(pyridoxine), thiamin (vitamin B-1), riboflavin andniacin.

• These vitamins function as co-enzymes in cellularmetabolism of carbohydrate, protein, and fat.

• In addition, broad beans are one of the fine sourcesof minerals like iron, copper, manganese, calcium,magnesium.

• At 1062 mg or 23% of daily recommended levels, favaare one of the highest plant sources of potassium.

• Potassium is an important electrolyte of cell andbody fluids.

• It helps counter pressing effects of sodium on heartand blood pressure.

• Fava beans are a good source of vitamin C,magnesium, iron, and protein.

• There is a hereditary condition of glucose-6-phosphate dehydrogenase deficiency inmales predominantly of African,Mediterranean or Asian decent called favism.

• If not controlled, this condition can cause aserious breakdown of red blood cells calledhemolytic anemia.

• Episodes can be triggered by illness, certainmedicines and fava beans.

Electrolytes

Sodium 13 mg 1%

Potassium 1062 mg 23%

Phyto-nutrients

Carotene-ß 32 µg --

Carotene-α 00 µg --

Fava beans (Faba vicis), Raw,

Nutritive value per 100 g.

(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA

• The following general principles must be understood when considering fava beans for your Parkinson’s symptoms:

1. The proposed active compound, levodopa, found in these seeds is chemically the same as that in standard medicine carbidopa/Levodopa. Fava beans, therefore, can have the same side effects, long term effects and drug interactions that are seen with levodopa.

2. The amount of levodopa in consumed bean or bean pod is variable. Therefore, unlike levodopa in the pill it is not possible to determine the precise amount that is ingested.

Spinach

• Spinach (Spinacia oleracea) has a bignutritional value for the human body.

• It is a rich source of vitamin A, vitamin C,vitamin E, vitamin K, calcium, iodine,magnesium, and several vital antioxidants,number one source of iron among all othervegetables.

• Spinach is easily absorbed by our body,improves pancreatic and salivary glandsactivity, and adjusts intestinal motility.

• Spinach is known as a rich source of iron andcalcium.

• According to the United States Departmentof Agriculture, a 180 gram serving of boiledspinach contains 6.43 mg of iron

• whereas one 170 gram ground hamburgerpatty contains at most 4.42 mg.

• Thus spinach does contain a relatively highlevel of iron, compared to other vegetableand meat sources.

• The iron in spinach is poorly absorbed by thebody unless eaten with calcium.

• The type of iron found in spinach is non-blood (non-heme), a plant iron, which the body does not absorbas efficiently as blood (heme) iron, found in meat.

• The bioavailability of iron is dependent on itsabsorption.

• This is influenced by a number of factors.

• Iron enters the body in two forms: nonheme ironand heme iron.

• All of the iron in grains and vegetables, and aboutthree fifths of the iron in animal food sources(meats), is nonheme iron.

• The much smaller remaining portion from meats isheme iron.

• The larger portion of dietary iron (nonheme) is absorbedslowly in its many food sources, including spinach.

• This absorption may vary widely depending on thepresence of binders such as fiber or enhancers, such asvitamin C.

• Therefore, the body's absorption of non-heme iron can beimproved by consuming foods that are rich in vitamin C.However, spinach contains high levels of oxalate.

• Oxalates bind to iron to form ferrous oxalate, thusmaking the iron in spinach unavailable, plus high amountsof oxalates remove iron from the body.

• Therefore, a diet high in oxalate (or phosphate or phytate)leads to a decrease in iron absorption.

• As a result around 90% of the iron content in Spinach willbe released in urine, and not absorbed in the body

• Spinach also has a high calcium content.

• However, the oxalate content in spinachbinds with calcium decreasing itsabsorption.

• By way of comparison, the body can absorbabout half of the calcium present inbroccoli, yet only around 5% of the calciumin spinach.

• Oxalate is one of a number of factors thatcan contribute to gout and kidney stones.

• Equally or more notable factors contributing to calcium stones are:

1. Genetic tendency.

2. High intake of animal protein.

3. Excess calcium intake.

4. Excess vitamin D.

5. Prolonged immobility.

6. Hyperparathyroidism.

7. Renal tubular acidosis.

8. And excess dietary health fiber.

• Spinach is an excellent source of nutritionvitamins and minerals health: vitamin K, vitaminA, manganese, folate, magnesium, iron, vitaminC, vitamin B2, calcium, potassium, and vitaminB6.

• It is a very good source of dietary health fiber,copper, protein, phosphorus, zinc and vitamin E.

• In addition, it is a good source of omega-3 fattyacids, niacin and selenium.

• Anti-Inflammatory and Anti-Cancer Benefits from Spinach Phytonutrients

• Even though virtually all vegetables contain awide variety of phytonutrients—includingflavonoids and carotenoids—spinach can claim aspecial place among vegetables in terms of itsphytonutrient content.

• Researchers have identified more than a dozendifferent flavonoid compounds in spinach thatfunction as anti-inflammatory and anti-canceragents.

• (Some of these substances fall into a technicalcategory of flavonoids known asmethylenedioxyflavonol glucuronides.)

• The anticancer properties of these spinachflavonoids have been sufficiently impressive toprompt researchers to create specialized spinachextracts that could be used in controlledlaboratory studies.

• These spinach extracts have been shown to slowdown cell division in human stomach cancer cells(gastric adenocarcinomas), and in studies onlaboratory animals, to reduce skin cancers (skinpapillomas).

• A study on adult women living in New England inthe late 1980s also showed intake of spinach tobe inversely related to incidence of breastcancer.

• Excessive inflammation, of course, typicallyemerges as a risk factor for increased cancer risk.

• (That's why many anti-inflammatory nutrientscan also be shown to have anti-cancerproperties.)

• But even when unrelated to cancer, excessiveinflammation has been shown to be less likelyfollowing consumption of spinach.

• Particularly in the digestive tract, reducedinflammation has been associated not only withthe flavonoids found in spinach, but also with itscarotenoids.

• Neoxanthin and violaxanthin are two anti-inflammatory epoxyxanthophylls that are foundin plentiful amounts in the leaves of spinach.

• While these unique carotenoids may not be asreadily absorbed as carotenoids like beta-carotene or lutein, they still play an importantrole in regulation of inflammation and arepresent in unusual amounts in spinach

• Decreased risk of aggressive prostate cancer is onehealth benefit of spinach consumption that should notbe overlooked when talking about the anti-cancerproperties of spinach.

• "Aggressive prostate cancer" is defined as stage III or IVprostate cancer which carries with it a Gleason score ofat least 7. (Gleason scores are prostate cancer ratingmeasurements that require lab studies of prostatetissue and evaluation of common tumor-relatedpatterns.)

• Interestingly, in a recent study that evaluated possibleprostate cancer-prevention benefits from a variety ofvegetables including spinach, broccoli, cauliflower,cabbage, Brussels sprouts, mustard and turnip greens,collards, and kale — only spinach showed evidence ofsignificant protection against the occurrence ofaggressive prostate cancer.

• Antioxidant Benefits of Spinach• Most of the flavonoid and carotenoid nutrients found

in spinach that provide anti-inflammatory benefitsprovide antioxidant benefits as well.

• Given the fact that spinach is an excellent source ofother antioxidant nutrients — including vitamin C,vitamin E, beta-carotene, and manganese — as wellas a very good source of the antioxidant zinc and agood source of the antioxidant selenium — it's nowonder that spinach helps lower risk of numeroushealth problems related to oxidative stress.

• Our blood vessels, for example, are especiallysusceptible to damage from oxidative stress, andintake of spinach has been associated with decreasedrisk of several blood vessel-related problems,including atherosclerosis and high blood pressure.

• (Interestingly, the blood pressure benefits ofspinach may be related not only to itsantioxidants, but also to some of its specialpeptides.

• Peptides are small pieces of protein, andresearchers have discovered several peptides inspinach that can help lower blood pressure byinhibiting an enzyme called angiotensin I-

converting enzyme.)

• Two of the carotenoids that are especially

plentiful in spinach — lutein and zeaxanthin —

are primary antioxidants in several regions of

the eye, including the retina and the macula

• Although we haven't seen specific studies onspinach intake and prevention of eye-relatedproblems like macular degeneration, somestudies showing that human blood levels oflutein can be increased by consumption ofspinach in everyday amounts.

• Thus spinach has a likely role to play inprevention of eye problems, including age-related macular degeneration.

Dates• Wonderfully delicious, dates are one of the most popular

fruits packed with an impressive list of essential nutrients,vitamins, and minerals that are required for normal growth,development and overall well-being.

• Fresh dates compose of soft, easily digestible flesh andsimple sugars like fructose and dextrose, when eaten, theyreplenish energy and revitalize the body instantly. For thesequalities, they are being used to break the fast duringRamadan month since ancient times.

• The fruit is rich in dietary fiber, which prevents LDLcholesterol absorption in the gut. Additionally, the fiberworks as a bulk laxative. It, thus, helps to protect the colonmucous membrane by decreasing exposure time and as wellas binding to cancer-causing chemicals in the colon.

• They contain health benefiting flavonoidpolyphenolic antioxidants known as tannins.

• Tannins are known to possess anti-infective,anti-inflammatory, and anti-hemorrhagic(prevent easy bleeding tendencies)properties.

• They are moderate sources of vitamin-A(contains 149 IU per 100 g), which is knownto have antioxidant properties and essentialfor vision. Additionally, it is also requiredmaintaining healthy mucus membranes andskin. Consumption of natural fruits rich invitamin A is known to help to protect fromlung and oral cavity cancers.

• They compose antioxidant flavonoids such as ß-carotene, lutein, and zea-xanthin. Theseantioxidants found to have the ability to protectcells and other structures in the body from harmfuleffects of oxygen-free radicals. Thus, eating datesfound to offer some protection from colon,prostate, breast, endometrial, lung, and pancreaticcancers.

• Zea-xanthin is an important dietary carotenoid thatselectively absorbed into the retinal macula lutea,where it thought to provide antioxidant andprotective light-filtering functions. It thus offersprotection against age-related maculardegeneration, especially in elderly populations.

• Zeaxanthin is one of the most commoncarotenoid alcohols found in nature.

• It is important in the xanthophyll cycle.Synthesized in plants and some micro-organisms, it is the pigment that gives paprika(made from bell peppers), corn, saffron,wolfberries, and many other plants andmicrobes their characteristic color.

Zeaxanthin structure

• is a strongly-colored red-orange pigment abundant inplants and fruits. It is an organic compound andchemically is classified as a hydrocarbon and specificallyas a terpenoid (isoprenoid), reflecting its derivation fromisoprene units. β-Carotene is biosynthesized fromgeranylgeranyl pyrophosphate.[3] It is a member of thecarotenes, which are tetraterpenes, synthesizedbiochemically from eight isoprene units and thus having40 carbons. Among this general class of carotenes, β-carotene is distinguished by having beta-rings at bothends of the molecule. Absorption of β-carotene isenhanced if eaten with fats, as carotenes are fat soluble

β-Carotene

• Lutein from Latin luteus meaning "yellow" is axanthophyll and one of 600 known naturally occurringcarotenoids.

• Lutein is synthesized only by plants and like otherxanthophylls is found in high quantities in green leafyvegetables such as spinach, kale and yellow carrots.

• In green plants, xanthophylls act to modulate lightenergy and serve as non-photochemical quenchingagents to deal with triplet chlorophyll (an excitedform of chlorophyll), which is overproduced at veryhigh light levels, during photosynthesis.

Lutein

• Dates are an excellent source of iron,contains 0.90 mg/100 g of fruits (about 11%of RDI). Iron, being a component ofhemoglobin inside the red blood cells,determines the oxygen-carrying capacity ofthe blood.

• Further, they are very good in potassium. 100g contains 696 mg or 16% of daily-recommended levels of this electrolyte.Potassium is an important component of celland body fluids that help controlling heartrate and blood pressure. They, thus, offersprotection against stroke and coronary heartdiseases.

• They are also rich in minerals like calcium,manganese, copper, and magnesium. Calciumis an important mineral that is an essentialconstituent of bone and teeth, and requiredby the body for muscle contraction, bloodclotting, and nerve impulse conduction.Manganese is used by the body as a co-factorfor the antioxidant enzyme, superoxidedismutase. Copper is required for theproduction of red blood cells. Magnesium isessential for bone growth.

• Further, the fruit has adequate levels of B-complex group of vitamins as well as vitaminK. It contains very good amounts ofpyridoxine (vitamin B-6), niacin, pantothenicacid, and riboflavin.

• These vitamins are acting as cofactors helpbody metabolize carbohydrates, protein, andfats.

• Vitamin K is essential for many coagulantfactors in the blood as well as in bonemetabolism.

Barley

Approximate analysis of barley

CaloriesServing Size: 1 cup (148g or 5.2 oz)

kcal* kjoules* RDI%

Total Calories 511 kcal 2136 kJ 26%

from Carbs 435.6 kcal 1822.73 kJ

from Fat 19.8 kcal 82.93 kJ

from Protein 55.2 kcal 230.82 kJ

from Alcohol 0 kcal 0 kJ

*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other

countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184

kilojoules.

Source: Nutritional Data by SkipThePie.org

Total amount of calories of barley

http://skipthepie.org/

The fig. shows how much of the recommended daily intake (RDI) of each vitamin that 148g (5.22 oz) of Barley flour (or meal) contains.

Vitamins RDI for barley

Vitamin Content of BarleyServing Size: 1 cup (148g or 5.2 oz)

Amount RDI%

Vitamin A 00.0000 IU 0%

Vitamin B6 0.58608 mg 29%

Vitamin B12 00.0000 mcg 0%

Vitamin B12, Added 00.0000 mcg 0%

Vitamin C 00.0000 mg 0%

Vitamin D 00.0000 IU 0%

Vitamin D2 ~

Vitamin D3 ~

Vitamin D (D2 + D3) 00.0000 mcg 0%

Vitamin E (Alpha-tocopherol) 0.8436 mg 4%

Vitamin E, Added 00.0000 mg 0%

Vitamin K 3.256 mcg 4%

Thiamin 0.5476 mg 37%

Riboflavin 0.16872 mg 10%

Niacin 9.27812 mg 46%

Pantothenic Acid 0.2146 mg 2%

Folate 11.84 mcg 3%

Folate, Food 11.84 mcg 3%

Folate, DFE 11.84 mcg DFE 3%

Choline 55.944 mg ~

Betaine 96.94 mg ~

*Daily Value not established for starred items.

~Data not available for tilde (~) items.

Amino acids in barley

Fig. shows the balance of essential amino acids in 148g (5.22 oz) of Barley flour (or meal).The distance from the center shows how much each amino acid contributions to yourrecommended daily intake (RDI). Please note that this chart is for 148g (5.22 oz) of thisfood item. Increasing the weight will show a larger contribution to your RDI

Fig. shows how much of the recommended daily intake (RDI) of each mineral that 148g (5.22 oz) of Barley flour (or meal) contains.

Minerals RDI for barley flour

Mineral Content in in flour barleyServing Size: 1 cup (148g or 5.2 oz)

Amount RDI%

Calcium 47.36 mg 5%

Iron 3.9664 mg 22%

Magnesium 142.08 mg 36%

Phosphorus 438.08 mg 44%

Potassium 457.32 mg 10%

Sodium 5.92 mg 0%

Zinc 2.96 mg 20%

Copper 0.50764 mg 25%

Manganese 1.53032 mg 77%

Selenium 55.796 mcg 80%

Fluoride ~



Mineral Data by SkipThePie.org


Carbohydrates in flour barleyTable ( ) shows how much this food contributes to your recommended daily intake

for different total daily calories consumed

Serving Size: 1 cup (148g or 5.2 oz)

Amount RDI%

Total Carbohydrates 110.2896g 37%

Dietary Fiber 14.948g 60%

Starch ~

Sugars 1.184g

Sucrose ~

Glucose ~

Fructose ~

Lactose ~

Maltose ~

Galactose ~


Carbohydrate Data by SkipThePie.org


148g (5.22 oz) grams of Barley flour (or meal) contains 110.2896 grams ofcarbohydrates which is 37% of your recommended daily carbohydrate intakeaccording to the Food and Drug Administration guidelines for a 2000 calorie diet.

Calories in Carbohydrates in flour barley

Fatty acids in barley

Total Saturated Fats (Bad Fats) 0.4958g 2%

Arachidic Acid [Eicosanoic Acid] ~

Behenic Acid [Docosanoic Acid] ~

Butyric Acid [Butanoic Acid] 0g

Capric Acid [Decanoic Acid] 0g

Caproic Acid [Hexanoic Acid] 0g

Caprylic Acid [Octanoic Acid] 0g

Lauric Acid [Dodecanoic Acid] 0.00592g

Lignoceric Acid [Tetracosanoic Acid] ~

Margaric Acid [Heptadecanoic Acid] ~

Myristic Acid [Tetradecanoic Acid] 0.01184g

Palmitic Acid [Hexadecanoic Acid] 0.42328g

Pentadecanoic Acid [Pentadecanoic Acid] ~

Stearic Acid [Octadecanoic Acid] 0.01776g

Tridecanoic Acid [Tridecanoic Acid] ~

Fatty Acids & FatServing Size: 1 cup (148g or 5.2 oz)

Amount RDI%


Amount RDI%

Total Monounsaturated Fat (Good Fats) 0.3034g

16:1 c ~

16:1 t ~

18:1 c ~

18:1 t ~

18:1-11t (18:1t n-7) ~

22:1 c ~

22:1 t ~

Erucic Acid [Docosenoic Acid] 0g

Gadoleic Acid [Eicosenoic Acid] 0g

Heptadecenoic Acid [Heptadecenoic Acid] ~

Myristoleic Acid [Tetradecenoic Acid] ~

Nervonic Acid [Cis-Tetracosenoic Acid] ~

Oleic Acid [Octadecenoic Acid] 0.24864g

Palmitoleic Acid [Hexadecenoic Acid] 0.00592g

Pentadecenoic Acid [Pentadecenoic Acid] ~

Total Polyunsaturated Fat (Good Fats)1.14108g

18:2 CLAs ~18:2 i ~18:2 n-6 c,c ~18:2 t not further defined ~18:2 t,t ~18:3i ~20:3 n-3 ~20:3 n-6 ~20:4 n-6 ~21:5 ~22:4 ~Alpha-Linolenic Acid ~Arachidonic Acid [Eicosatetraenoic Acid] 0gClupanodonic Acid [Docosapentaenoic Acid (DPA)] 0g

Docosahexaenoic Acid (DHA) [Docosahexaenoic Acid (DHA)] 0g

Eicosadienoic Acid [Eicosadienoic Acid] ~Eicosatrienoic Acid [Eicosatrienoic Acid] ~Gamma-Linolenic Acid [Gamma-Linolenic Acid] ~

Linoleic Acid [Octadecadienoic Acid] 1.0286gLinolenic Acid [Octadecatrienoic Acid] 0.11396gParinaric Acid [Octadecatetraenoic Acid] 0gTimnodonic Acid [Eicosapentaenoic Acid (EPA)] 0g

The common name for each fatty acid is shown with the systematic name in square parentheses. ~Data not available for tilde (~) items. Fatty Acid Data by SkipThePie.org


Amount RDI%

Fig. shows good fats in Hulled Barley in relation to bad fats. Read more about each type of fat and fatty acid below

• Polyunsaturated Fats: Polyunsaturated fat can be foundmostly in nuts, seeds, fish, algae, leafy greens, and krill.Whole food sources are always best, as processing andheating may damage polyunsaturated fats.

• Monounsaturated Fats: Foods containingmonounsaturated fats reduce LDL (bad) cholesterol,while possibly increasing HDL (good) cholesterol. ["YouCan Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]

• Trans Fatty Acids: The National Academy of Scienceshas concluded there is no safe level of trans fatconsumption.

• This is because any incremental increase in trans fatintake increases the risk of coronary heart disease.

• [Dietary Reference Intakes for Energy,Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol,Protein, and Amino Acids (Macronutrients).National Academies Press. p. 504]

• Saturated Fats: Consumption of saturated fat is arisk factor for cardiovascular disease in the view ofthe Canadian Heart and Stroke Foundation, theAmerican Heart Association, the British HeartFoundation, the National Heart Foundation ofAustralia, the National Heart Foundation of NewZealand and the World Heart Federation.

• In children, consumption of monounsaturated oils isassociated with healthier serum lipid profiles (agroup of tests that are often ordered together todetermine risk of coronary heart disease.). ["Across-sectional study of dietary habits and lipidprofiles. The Rivas-Vaciamadrid study". Eur. J.Pediatr.].

• Omega-3 fatty acids in fish oil, fish andseafood have been shown to lower the risk ofheart attacks. [National Institute of Health (August 1,

2005). "Omega-3 fatty acids, fish oil, alpha-linolenicacid"].

• Omega-6 fatty acids in sunflower oil andsafflower oil may also reduce the risk ofcardiovascular disease. [Willett WC (September 2007)."The role of dietary n-6 fatty acids in the prevention ofcardiovascular disease". Journal of Cardiovascular Medicine].

• In one study, Omega-3 fatty acids reducedprostate tumor growth, slowedhistopathological progression, and increasedsurvival. [Mihelin M, Trontelj JV, Stålberg E (August 1991)."Muscle fiber recovery functions studied with double pulsestimulation". Muscle & Nerve 1].

• A study published in the Journal of the NationalCancer Institute showed that High levels ofdocosahexaenoic acid were associated with areduced risk of breast cancer. [Pala V, Krogh V, Muti P,et al. (July 2001). "Erythrocyte membrane fatty acids andsubsequent breast cancer: a prospective Italian study". Journal ofthe National Cancer Institute 93]

• Barley Controls Blood Sugar Better

• Dutch researchers used a crossover study with 10healthy men to compare the effects of cookedbarley kernels and refined wheat bread on bloodsugar control. The men ate one or the other ofthese grains at dinner, then were given a highglycemic index breakfast (50g of glucose) thenext morning for breakfast. When they hadeaten the barley dinner, the men had 30% betterinsulin sensitivity the next morning afterbreakfast.

___________________________________________• American Journal of Clinical Nutrition, January 2010; 91(1):90-7. Epub 2009 Nov

4.

• Barley Lowers Glucose Levels

• White rice, the staple food in Japan, is a highglycemic index food.

• Researchers at the University of Tokushimafound that glucose levels were lower after mealswhen subjects switched from rice to barley.

________________________________________• Rinsho Byori. August 2009; 57(8):797-805

• Barley Beta-Glucan Lowers Glycemic Index

• Scientists at the Functional Food Centre atOxford Brookes University in England fed 8healthy human subjects chapatis (unleavenedIndian flatbreads) made with either 0g, 2g,4g, 6g or 8g of barley beta- glucan fiber.

• They found that all amounts of barley beta-glucan lowered the glycemic index of thebreads, with 4g or more making a significantdifference.

_____________________________________________Nutrition Research, July 2009; 29(7):4806

Insulin Response better with BarleyBeta-Glucan• In a crossover study involving 17 obese

women at increased risk for insulinresistance, USDA scientists studied theeffects of 5 different breakfast cereal testmeals on subjects’ insulin response.

• They found that consumption of 10g ofbarley beta-glucan significantly reducedinsulin response.

_______________________________________European Journal of Nutrition, April 2009; 48(3):170-5. Epub2009 Feb 5.

Barley Beats Oats in Glucose Response Study

• USDA researchers fed barley flakes, barley flour,rolled oats, oat flour, and glucose to 10overweight middle-aged women, then studiedtheir bodies’ responses.

• They found that peak glucose and insulin levelsafter barley were significantly lower than thoseafter glucose or oats.

• Particle size did not appear to be a factor, asboth flour and flakes had similar effects.

__________________________________________• Journal of the American College of Nutrition, June 2005;

24(3):182-8

Barley Reduces Blood Pressure• For five weeks, adults with mildly high cholesterol

were fed diets supplemented with one of threewhole grain choices: whole wheat/brown rice,barley, or whole wheat/brown rice/barley.

• All three whole grain combinations reduced bloodpressure, leading USDA researchers to concludethat "in a healthful diet, increasing whole grainfoods, whether high in soluble or insoluble fiber,can reduce blood pressure and may help to controlweight.“

___________________________________________________• Journal of the American Dietetic Association, September 2006;

106(9):1445-9

Barley Lowers Serum Lipids• University of Connecticut researchers

reviewed 8 studies evaluating the lipid-reducing effects of barley.

• They found that eating barley significantlylowered total cholesterol, LDL (“bad”)cholesterol, and triglycerides, but did notappear to significantly alter HDL (“good”)cholesterol.

_______________________________________• Annals of Family Medicine, March-April 2009; 7(2):157-63

Cholesterol and Visceral

Fat Decrease with Barley

• A randomized double-blind study in Japanfollowed 44 men with high cholesterol fortwelve weeks, as the men ate either a standardwhite-rice diet or one with a mixture of rice andhigh-beta-glucan pearl barley.

• Barley intake significantly reduced serumcholesterol and visceral fat, both acceptedmarkers of cardiovascular risk.

__________________________________________• Plant Foods and Human Nutrition, March 2008; 63(1):21-5.

Epub 2007 Dec 12.

Barley Significantly

Improves Lipids• 25 adults with mildly high cholesterol were fed

whole grain foods containing 0g, 3g or 6g ofbarley beta-glucan per day for five weeks, withblood samples taken twice weekly.

• Total cholesterol and LDL (“bad”) cholesterolsignificantly decreased with the addition ofbarley to the diet.

__________________________________American Journal of Clinical Nutrition, November 2004; 80(5):1185-93

Barley Pasta Lowers Cholesterol• University of California researchers fed two test

meals to 11 healthy men, both containing beta-glucan.

• One meal was a high-fiber (15.7g) barley pastaand the other was lower-fiber (5.0g) wheatpasta.

• The barley pasta blunted insulin response, andfour hours after the meal, barley-eaters hadsignificantly lower cholesterol concentrationthan wheat-eaters.

_______________________________________• American Journal of Clinical Nutrition, January 1999; 69(1):55-63

Barley’s Slow Digestion

may help Weight Control

• Barley varieties such as Prowashonupana thatare especially high in beta-glucan fiber maydigest more slowly than standard barleyvarieties.

• Researchers at USDA and the Texas Children’sHospital compared the two and concluded thatProwashonupana may indeed be especiallyappropriate for obese and diabetic patients.

__________________________________________

• Journal of Nutrition, September 2002;132(9):2593-6

Greater Satiety, Fewer Calories

Eaten with Barley

• In a pilot study, six healthy subjects ate a420-calorie breakfast bar after an overnightfast, then at lunch were offered an all-you-can-eat buffet.

• When subjects ate a Prowashonupana barleybar at breakfast they subsequently ate 100calories less at lunch than when they ate atraditional granola bar for breakfast.

Barley Side Effects• The side effects of barley are yet unknown. However,

those with gluten allergy should strictly avoid thiscereal.

• Otherwise, it may lead to allergic reaction and upsetstomach.

• The fiber in barley decreases your risk of developinghemorrhoids and diverticular disease, but it also aidsin preventing constipation and diarrhea.

• But consuming too much barley before your body isprepared to process large quantities of fiber mayproduce the unpleasant side effect of abdominalbloating, gas and cramping

Nutritional Data for 100 g Libyan barley Bazeen

• Calories 166• Moisture 65 gm• Protein 7.8 g• Fat 3.5 g• Carbohydrate 22.5 g• Fibers 0.02 g• Calcium 26 mg • Phosphors 20 mg • Ferrous 1.2 mg• Zinc 5.1 mg• Niacin 11.4 mg

Nutritional Data for Macaroni, whole-wheat, dry

CaloriesServing Size: 1 cup elbow shaped (105g or 3.7 oz)

kcal* kjoules* RDI%

Total Calories 365 kcal 1529 kJ 18%

from Carbs 297.8 kcal 1245.97 kJ

from Fat 12.3 kcal 51.48 kJ

from Protein 55.1 kcal 230.74 kJ

from Alcohol 0 kcal 0 kJ

*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Nutritional Data by SkipThePie.org


Macaroni Vitamin ContentServing Size: 1 cup elbow shaped (105g or 3.7 oz)

Vitamins Amount RDI%

Vitamin A 0 IU 0%

Vitamin B6 0.23415 mg 12%

Vitamin B12 0 mcg 0%

Vitamin B12, Added ~

Vitamin C 0 mg 0%

Vitamin D 0 IU 0%

Vitamin D2 ~

Vitamin D3 ~

Vitamin D (D2 + D3) 0 mcg 0%

Vitamin E (Alpha-tocopherol) ~

Vitamin E, Added ~

Vitamin K ~

Thiamin 0.5124 mg 34%

Riboflavin 0.15015 mg 9%

Niacin 5.3865 mg 27%

Pantothenic Acid 1.0332 mg 10%

Folate 59.85 mcg 15%

Folate, Food 59.85 mcg 15%

Folate, DFE 59.85 mcg DFE 15%

Choline ~

Betaine ~



Vitamin Data by SkipThePie.org


Macaroni Approximate analysis

Macaroni Mineral ContentServing Size: 1 cup elbow shaped (105g or 3.7 oz)

Amount RDI%

Calcium 42 mg 4%

Iron 3.8115 mg 21%

Magnesium 150.15 mg 38%

Phosphorus 270.9 mg 27%

Potassium 225.75 mg 5%

Sodium 8.4 mg 0%

Zinc 2.4885 mg 17%

Copper 0.4767 mg 24%

Manganese 3.20775 mg 160%

Selenium ~

Fluoride ~



Mineral Data by SkipThePie.org


Macaroni Protein & Amino acidsServing Size: 1 cup elbow shaped (105g or 3.7 oz)

Amount RDI%*Protein 15.3615g 31%

Essential Amino acidHistidine 0.3612 g 52%Isoleucine 0.5985 g 43%Leucine 1.04895 g 38%Lysine 0.3402 g 16%Methionine 0.2478 gPhenylalanine 0.7644 gThreonine 0.4116 g 39%Tryptophan 0.1974 g 70%Valine 0.66675 g 37%

Non-essential Amino acidArginine 0.54285 gAlanine 0.47985 gAspartate 0.693 gCystine 0.3213 gGlutamate 5.32665 gGlycine 0.5565 gHydroxyproline ~Proline 1.63905 gSerine 0.74865 gTyrosine 0.4011 gMethionine + Cystine† 0.5691 g 54 Phenylalanine + Tyrosine† 1.1655 g 111

* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150. † The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine. ‡ Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"] ~Data not available for tilde (~) items. Protein and Amino Acid Data by SkipThePie.org

http://skipthepie.org/benefits-of/2011/05/benefits-of-arginine/

http://skipthepie.org/benefits-of/2011/05/benefits-of-arginine/


Macaroni Carbohydrates

Serving Size: 1 cup elbow shaped (105g or 3.7

oz)

Amount RDI%

Total

Carbohydrates

78.7815g 26%

Dietary Fiber 8.715g 35%

Starch ~

Sugars ~

Sucrose ~

Glucose ~

Fructose ~

Lactose ~

Maltose ~

Galactose ~


Carbohydrate Data by SkipThePie.org


Macaroni Content ofFatty Acids & Fat

Serving Size: 1 cup elbow shaped (105g or 3.7 oz)

Amount RDI%

Total Fat 1.47g 2%

Total Omega-3 Fatty Acids 0.02835g

Total Omega-6 Fatty Acids 0.55545g

Total Trans Fatty Acids ~

Total Trans-monoenoic Fatty

Acids

~

Total Trans-polyenoic Fatty Acids ~

Total Saturated Fats

(Bad Fats)

0.2709g 1%

Arachidic Acid [Eicosanoic Acid] ~

Behenic Acid [Docosanoic Acid] ~

Butyric Acid [Butanoic Acid] ~

Capric Acid [Decanoic Acid] ~

Caproic Acid [Hexanoic Acid] ~

Caprylic Acid [Octanoic Acid] ~

Lauric Acid [Dodecanoic Acid] ~

Lignoceric Acid [Tetracosanoic

Acid]

~

Margaric Acid [Heptadecanoic

Acid]

~

Myristic Acid [Tetradecanoic

Acid]

0.0021g

Palmitic Acid [Hexadecanoic

Acid]

0.252g

Pentadecanoic

Acid [Pentadecanoic Acid]

~

Stearic Acid [Octadecanoic Acid] 0.01365g

Tridecanoic Acid [Tridecanoic

Acid]

~

Other Macaroni NutrientsServing Size: 100g or 3.5oz

Amount

Alcohol ~

Water 7.34g

Ash 1.6g

Caffeine ~

Theobromine ~

Cholesterol 0mg

Phytosterols ~

Campesterol ~

Stigmasterol ~

Beta-sitosterol ~


Nutritional Data by SkipThePie.org


Nutritional value for 100 g Libyan MacaroniMobakbaka contains

• Calories 149 • Moistures 67 g • Protein 5 g• Fat 4.3 g• Carbohydrate 23 g• Fibers 0.01 g• Calcium 27 mg• Phosphors 27 mg• Ferrous 1.1 mg• Zinc 3.2 mg• Niacin 0.8 mg

Couscous

• Couscous may mean both the granules ofsemolina produced from the endosperm ofdurum wheat and the spicy North African stewsthat are commonly served on it.

• The dried granules are a cluster of precookedsemolina particles that come in coarse, mediumand fine grades. Most North African countriesconsume couscous made from durum semolina;however, some produce it from pearled millet ,barley and corn

• Nutritional value One serving (30 gms, about 3 tablespoons dry) contains:

1. Calories 95.0

2. Carbohydrate 20.0 g

3. Cholesterol 0.0 mg

4. Dietary Fiber 1.0 g

5. Fat (Total) 0.1 g

6. Potassium 49.5 mg

7. Protein 3.2 g

8. Sodium 4.3 mg

9. Selenium 3.4 mcg

10. Zinc .2 mg

• Calories from: Carbohydrates 85 % Fat 1 % Protein 14 %

Nutritional value 100g for Libyan Couscous with vegetables stew contains:

• Calories 241g• Moisture 58 g• Protein 7.4 g• Fat 9 g• Carbohydrate 44 g• Fibers 0.01 g • calcium 7 mg• Phosphors 20 mg• Ferrous 1.2 mg• Niacin 40 mg• Zinc 3.2 mg

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