RESOURCES
Definitions

 

Registered and licensed dietitian

A registered dietitian is a food and nutrition expert who has met the minimum academic and professional requirements to qualify for the credential "RD." In addition to RD credentialing, many states have regulatory laws for dietitians and nutrition practitioners.

 

Registered dietitians must meet the following criteria to earn the RD credential:

1.) Bachelor's degree with course work approved by the Academy's Accreditation Council for Education in Nutrition and Dietetics. Coursework typically includes food and nutrition sciences, foodservice systems management, business, economics, computer science, sociology, biochemistry, physiology, microbiology and chemistry.

 

2.) Complete an accredited, supervised, experiential practice program at a health-care facility, community agency or foodservice corporation.

 

3.) Pass a national examination administered by the Commission on Dietetic Registration.

 

4.) Complete continuing professional educational requirements to maintain registration.

 

Naturopathic

A form of alternative medicine employing  natural treatments, including homeopathy and herbalism, as well as diet and lifestyle counseling.

 

Naturopathic practitioners can be divided into three groups, naturopathic physicians, traditional naturopaths, and other health care providers who offer naturopathic perspectives.

 

Homeopathic

The alternative medical system of homeopathy was developed in Germany at the end of the 18th century. Supporters of homeopathy point to two unconventional theories: “like cures like”—the notion that a disease can be cured by a substance that produces similar symptoms in healthy people; and “law of minimum dose”—the notion that the lower the dose of the medication, the greater its effectiveness.

 

Allopathic 

Allopathic medicine is an expression commonly used by homeopaths and proponents of other forms of alternative medicine to refer to mainstream medical use of pharmacologically active agents or physical interventions to treat or suppress symptoms or pathophysiologic processes of diseases or conditions.

 

 

FOOD SOURCES OF NUTRIENTS

Biotin (vitamin B7)

Foods rich in biotin include organ meats, barley, corn, egg yolks, milk, royal jelly, soy, and wheat bran.  Avocado, bread, broccoli, cauliflower, cheeses, chicken, fish, legumes, mushrooms, nuts, potatoes, and spinach also provide biotin.

 

Iron

Iron is a mineral that transports oxygen to all parts of the body.  A slight deficiency in iron causes anemia, fatigue, and weakness, but a chronic deficiency can lead to organ failure.

 

Conversely, too much iron leads to the build up of harmful free radicals, interfering with metabolism, and causing damage to organs like the heart and liver.  The body is highly equipped to regulate uptake of iron, so overdose usually only occurs when people take iron supplements.

 

Safe, happy food sources of iron include liver, beef, mollusks (oysters, clams, mussels), nuts, seeds, whole grains, dark leafy vegetables like kale, bok choy, spinach, and collard greens, dark chocolate and cocoa powder (you're welcome), and tofu.

 

Omega-3 fatty acids

Omega-3 fatty acids are a category of polyunsatured fats, (specifically DHA, EPA, and ALA) .  Omega-3s decrease the body's  inflammation and provide a whole host of benefits like protecting against heart disease.

 

Focus on getting adequate omega-3 fatty acids every day.  Cold-pressed flaxseed oil, fish oils, chia seeds, walnuts, the flesh of clean coldwater fish, oysters, and soybeans are great sources.

 

Omega-3 fatty acid supplements are an excellent option.  Also, choosing products from animals that were exclusively grass-fed instead of grain-fed provides the perfect ratio of omega-3 to omega-6.  The milk and meat from grain-fed animals has much higher levels of omega-6s, which promotes harmful inflammation in the body.

 

Protein

Protein is a macro nutrient necessary for the proper growth and function of the human body.

 

High protein foods include beef, venison, poultry, fish, milk, cheese, yogurt, beans, eggs, nuts, and seeds!

 

Selenium

Your body needs selenium for proper functioning of the thyroid gland.  Selenium also helps protect against free radical damage and cancer.  Deficiency in selenium can lead to pain in the muscles and joints, brittle hair, and white spots on the fingernails.

 

To make sure you have enough selenium, eat these foods: mushrooms, clean coldwater fish, oysters, Brazil nuts, seeds, and meat such as beef and chicken.

 

Vitamin A

Vitamin A is an essential vitamin required for vision, gene transcription, boosting immune function, and great skin and hair health.

 

Foods most rich in Vitamin A tend to be orange and dark green.  Remember learning that carrots were good for your eyes?   For vitamin A, eat sweet potatoes, carrots, dark green leafy vegetables, butternut squash, apricots, melons, sweet red peppers, tuna, and mango.

 

It's not a good idea to supplement with vitamin A, because toxicity can easily occur.  Because vitamin A is fat soluble, it gets stored in your cells, usually in the layer right underneath your skin.  If it builds up too much, you'll experience a headache and increased intracranial pressure.  You might feel nausous and both your eyes and skin might have a yellow tint.  Stick to foods for your vitamin A, not supplements.

 

Vitamin C

Vitamin C is an essential nutrient required by the body for the development and maintenance of scar tissue, blood vessels, and cartilage. Vitamin C is also necessary for creating ATP, dopamine, peptide hormones, and tyrosine. As a powerful antioxidant, vitamin C helps lessen oxidative stress to the body and is thought to lower cancer risk. 

 

To get vitamin C, eat tropical and citrus fruit, bell peppers, dark green leafy vegetables, broccoli, berries, tomatoes, and peas.

 

To boost your immune system for fighting illness, or if you are generally prone to cold and flu season, supplementing with vitamin C is a good option.  It's not very expensive and because it is water-soluble, it is safe to take in supplement form. Even if you take a very high dose, your body can easily get rid of the excess through your urine!

 

Vitamin E

Vitamin E helps prevent oxidative stress to the body, protecting against heart disease, cancer, and age-related eye damage like macular degeneration.

 

Tofu, olive oil, spinach, almonds, sunflower seeds, avocados, shrimp, rainbow trout, brocelli, butternut squash, and pumpkin are the best known food sources of Vitamin E.

 

Like vitamin A, it's not a good idea to supplement with vitamin E because it is fat soluble and will have to be stored somewhere in your body, possibly resulting in toxicity.

 

Zinc

Zinc is an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and replicating DNA.

 

Deficiency in zinc is not uncommon.  It can lead to stunted growth, low sex drive and performace, hair loss, poor appetite, and a weak immune system.

 

Get your zinc from seafood (especially oysters), wheat germ, spinach, pumpkin and squash seeds, cashews, dark chocolate and cocoa, beans, and mushrooms.

 
 
 
 
 
 
 
 
 
 
 
 
 
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A peaceful heart leads to a healthy body.

Proverbs 14:30

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