Health Benefits of Papaya

Exotic papaya fruit or pawpaw is jam-packed with numerous health benefiting nutrients. The fruit is one of the favorite of fruit lovers for its nutritional, digestive and medicinal properties. Papaya tree is grown extensively all over the tropical regions and cultivated for its fruits and latex papain, an enzyme that is used in food industry.

Health Benefits of Papaya

• The fruit is very low in calories (just 39 cal/100 g) and contains no cholesterol; but is a rich source of phyto-nutrients, minerals and vitamins.
• Papayas contain soft, easily digestible pulp/flesh with good amount of soluble dietary fiber that helps to have normal bowel movements; thereby reducing constipation.
• Fresh, ripe fruit is one of the fruit with highest vitamin-C content (provides about 103% of DRA, more than in oranges, or lemons). Research studies have shown that vitamin C has many important functions like free radicals scavenging, immune booster and anti-inflammatory actions.
• It is also an excellent source of Vitamin-A (provides 1094 IU/100 g ) and flavonoids like beta carotenes, lutein, zeaxanthin and cryptoxanthins. Vitamin A is also required for maintaining healthy mucus membranes and skin and is essential for vision. These compounds are known to have antioxidant properties; help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play role in aging and various disease processes. Consumption of natural fruits rich in carotenes known to protect body from lung and oral cavity cancers.
• Papaya fruit is also rich in many essential B-complex vitamins such as Folic acid, pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). These vitamins are essential in the sense that body requires them from external sources to replenish and play vital role in metabolism.
• Fresh papaya also contains good amount of potassium (257 mg per 100 g) and calcium. Potassium in an important component of cell and body fluids and helps controlling heart rate and blood pressure countering effects of sodium.
• Papaya has been proven to be a natural remedy for many ailments. In traditional medicine, papaya seeds are anti-inflammatory, anti-parasitic, and analgesic, and they are used to treat stomach-ache and ringworm infections.

Non-animal Sources of Key Nutrients

Registered dieticians Vanadana Sheth and Christine Palumbo recommend the following substitutions for people following a plant-based diet:

Calcium: dark, leafy greens, calcium-fortified cereals, soy products and orange juice

Iron: spinach, kidney beans, lentils, dried fruits and iron-fortified breakfast cereals

Omega-3s: walnuts, canola oil, ground flaxseed

Protein: beans, lentils, nuts, soy products and legumes

Vitamin B12: One of the trickiest nutrients to get, especially for vegans, as it only is found naturally in animal products. But many fortified cereals have it, or else supplements are available

Vitamin D: fortified orange juice, breakfast cereals, soymilk, 15 to 20 minutes of daily sun exposure

Vitamin E: sunflower seeds, hazelnuts, wheat germ oil, pumpkin

Zinc: white beans, kidney beans, chickpeas, fortified cereal, wheat germ and pumpkin seeds

Top 5 Healthy Carbohydrates that Should Be in Your Diet

Here's the deal: aside from animal flesh and pure fats, most every other food has carbs. The good news, though, is good, really. Carbs are not only important for brain and muscle function, energy and strength, but they help keep your cells healthy so you can fight off diseases. Here is our top 5 carbohydrate list:

1. Fruits: Nature's candy is so good for you; it's kind of unbelievable. A great source of healthy carbohydrates, fruit fiber slows sugar absorption so you burn it off more efficiently. And fruit is loaded with lots of super vitamins like my favorite, vitamin C.

2. Vegetables: There's a reason Mom insisted you eat all those Brussel sprouts. Many veggies are carbo rich and also an energy and fiber powerhouse meant to be consumed daily.

3. Beans and Legumes: Beans gets such a bad rap, but here's a secret: rinse off the water beans were cooked in to reduce gas. Beans and legumes are a super source of carbs as well as protein for your Meatless Monday. Plus, they're so versatile and tasty; you're missing out if they're not a regular staple in your diet.

4. Nuts and Seeds: Chestnuts roasting on an open fire….are actually so good for you it's kind of like another Christmas present. All nuts and seeds are a source of good carbohydrates. My favorites are walnuts and pumpkin seeds, which are both also loaded with healthy omega fats.

5. Whole Grains: Brown rice is full of good carbs, fiber and minerals and vitamins found in the hull. The same goes for other whole grains like wheat berries, quinoa, millet and oats. Be careful with grains, though. Allergies to wheat and gluten are sprouting up.

Tips for Vegetarian Athletes

The health benefits of following a vegan, or a vegetarian diet are numerous. The diet has been confirmed to lower cholesterol, lower risk of heart disease, lower risk of hypertension, reduce the risk of cancer in addition to many other benefits to the body. But if you're an athlete, does it still make sense to follow a vegan diet?

Yes, and the American Dietetic Association confirms it. Two years ago they released this statement:

" It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life-cycle including pregnancy, lactation, infancy, childhood and adolescence and for athletes."

Eating Well magazine released a list of the six staples a vegetarian diet should include:

• Healthy oils - Including canola and extra-virgin olive oil, offer heart-healthy monounsaturated and polyunsaturated fats. Some, such as canola oil and flaxseed oil, provide omega-3 fats.

• Nuts and seeds provide protein and healthy ­unsaturated fats; walnuts and flaxseed provide omega-3 fats.

• If you start with a vegetarian instead of a vegan diet, you can include eggs and dairy which are good sources of high-quality protein for lacto-ovo-vegetarians. Dairy products, such as milk and yogurt, provide calcium and vitamin D.

• Legume, including beans, lentils and dried peas as well as soybeans, are the best sources of plant-based protein. Foods made from them (tofu, tempeh, falafel, hummus) are good sources too.

• Whole grains should have a starring role in any vegetarian diet, as they are excellent sources of carbohydrates.

• Fruits and vegetables should, of course, be the basis of any vegetarian diet.

Those who are active, need more protein and fat to sustain themselves. Consider adding additional protein from sources such as soy protein powder, unsweetened soy drinks or hemp powder. Healthy fat sources like extra virgin olive oil, hemp seed oil, and avocado, can also be added to your diet.

Calcium and Vitamin D

Calcium is plentiful in the plant world. Good sources of calcium include some dark-green leafy vegetables (such as broccoli, collard greens, and kale), almonds, sesame tahini, calcium-fortified soy or rice milk, some brands of tofu, and calcium-fortified orange juice. By choosing these foods instead of dairy products, you can avoid the health risks associated with cow's milk—the Harvard School of Public Health says that dairy consumption is linked to high rates of obesity and ovarian and prostate cancers. Harvard also reports that there is a lack of evidence for a link between the consumption of dairy products and the prevention of osteoporosis—Harvard even cites studies showing that heavy dairy consumption appears to cause bone loss!

Sunshine is one of the best sources of vitamin D. During warmer months, your skin manufactures enough of the vitamin if your face and forearms are exposed to sunlight for 15 to 20 minutes per day. But during colder and cloudier weather, it's important to get some extra vitamin D through a multivitamin or a vitamin D supplement or by consuming vegan foods containing vitamin D. Many brands of soy and rice milks contain both calcium and vitamin D, as do some brands of fortified orange juice. (If you rarely spend time in the sun or always use sunblock, then it's a good idea to get some vitamin D from vegan foods or supplements.)

Plant Sources of Essential Fatty Acids

A Pennsylvania State University study showed that omega-3 fatty acids from plant sources actually promote bone formation and may help to reduce the risk for osteoporosis by inhibiting excessive bone loss.

Omega-3 fat in the form of alpha-linolenic acid (ALA) is found dark green leafy vegetables, nuts, seeds, and a variety of vegetable oils.

Plant sources of essential fatty acids:

• Dark green leafy vegetables
• Flaxseed
• Flaxseed oil (also called linseed oil)
• Chia seeds
• Pumpkin seeds
• Sunflower seeds
• Canola oil
• Hemp oil
• Soy oil
• Wheat germ
• Soybeans
• Tofu
• Tempeh

Additionally, plant sources of this essential nutrient tend also to be rich in vitamin E, which has many benefits including promoting cardiovascular health.

Certainly, vegetarians attain optimal health by consuming plant-based meals.  They are leaner and have more energy than their omnivorous counterparts and now it is apparent that they enjoy a healthier mood state, as well.

Nutrition and Health Benefits of Mushrooms

Mushrooms Nutrition Facts

One of the best things about mushroom nutrition facts is that they are very low in calories. One cup of button mushrooms has just 15 calories, while 1 cup of Portobello mushrooms has 22 calories. Their low calorie count is just one reason mushrooms are important fat burning foods.

Mushrooms are also a fat free food, which is helpful when you need to lose weight. What’s more is that mushrooms have no cholesterol and less than 1% of your daily value of sodium. Although not a lot, mushroom nutrition facts also reveal small amounts of protein, carbohydrates and fiber which aid in fat loss.

Mushrooms may be small but nutrition facts prove that they have plenty of vitamins and minerals. One cup of mushrooms includes vitamins C, D, B6 and B12, plus large doses of riboflavin, niacin and pantothenic acid. These vitamins along with minerals like calcium, iron, potassium and selenium keep you fit and in good health.

Health Benefits of Mushrooms

The most sought after health benefit of mushrooms is weight loss. As a lean protein, your body already burns plenty of fat just breaking down the protein (and fiber), but when you consume foods low in fat and carbs that fat burned increases for additional fat burning.

The vitamins C, B6 and B12 found in mushrooms are responsible for boosting your immune system. This helps flush toxins out of your body that could compromise your immune system. A healthy body means you can focus more on fat burning rather than healing.

Many dieters looking to control or reduce their cholesterol add mushrooms to their diet. The fiber content in mushrooms helps lower bad cholesterol, while the low carb content helps regulate diabetes.

Nutrition and Health Benefits of Cucumbers

Cucumbers Nutrition Facts

Cucumbers are incredibly low in calories, just 16 calories per 1 cup, and have no fat, cholesterol or sodium. In addition, one serving of cucumbers has just 3 grams of carbs—enough to give you energy without pesky side effects! Cucumber nutrition facts also reveal a relatively high fiber content, which when combined with the 1 gram of protein per cup, gives cucumbers its fat burningproperties.

It’s important to note that while cucumbers do not have large quantities of vitamins and minerals in them, one small cup does provide you with small doses of nearly all essential vitamins and nutrients.

Eating one serving of cucumbers will give you vitamins A, C, K, B6 and B12 as well as folate and thiamin. Aside from salt, all minerals are present and accounted for in one cup of cucumbers, including; calcium, iron, manganese, selenium, zinc and potassium.

What this means is that although there are no nutritional rock stars, cucumber nutrition facts provide a great way to boost your daily vitamin and mineral intake.

Health Benefits of Cucumbers

Because of its high water content many health benefits of cucumber are physical, such as clear skin, reduction in under eye swelling and sunburn relief. But the water content in cucumbers is also responsible for helping rid your body of toxins that can make you sick.

Although not a fat burning superstar on its own, adding cucumber to a salad can help boost your daily fiber intake for increased fat burning for weight loss. And thanks to the water content, you’ll get the fluid you need to help process fiber. The peel of the cucumber is an excellent source of dietary fiber than can relieve constipation and protect against some types of colon cancer.

One cup of cucumbers has 16 micrograms of magnesium and 181 mg of potassium, which can help control and reduce high blood pressure. When combined with a well-balanced diet, cucumbers can help you regulate blood pressure.

Another major health benefit of cucumbers that often goes unnoticed is due to the 12% of vitamin K found in just 1 cup. This vitamin helps build bone strength, which can reduce risk of osteoporosis and arthritis.

Nutrition and Health Benefits of Watermelon

Watermelon Nutrition Facts

Eating your fruits is an important part of any well-balanced diet, but watermelon in particular has so much to offer. Watermelon nutrition facts show us that one wedge has 86 calories, less than 1 gram of fat, no cholesterol and less than 1% of your daily value of sodium.

But watermelon does provide you with 22 grams of carbs, 2 grams of protein and 5% of your daily value of fiber, a healthy recipe for fat burning and weight loss. With 18 grams of sugar, watermelon is a great way to curb a sugar craving.

Watermelon nutrition facts reveal this fruit as a jack of all trades; providing healthy amounts of virtually all essential vitamins and minerals. Vitamins A and C are available in high quantities in just 1 wedge of watermelon, providing 33 and 39% of your daily value. Vitamin B6, pantothenic acid and thiamin are also provided in significant amounts.

Aside from sodium, one wedge of watermelon can give you at least 2% of your daily value of all minerals. Potassium, magnesium and manganese are provided in the highest amounts, with other minerals in much smaller amounts.

How does this translate to health benefits?

Health Benefits of Watermelon

One of the main health benefits of watermelon is its status as a powerful antioxidant, found in vitamins A and C, which helps to neutralize free radicals than can lead to inflammation, general sickness and chronic illnesses such as stroke and heart attack.

The beautiful pink color of watermelon, due to beta-carotene, is a powerful ally against many types of cancer, particularly colon cancer. Lycopene, a carotenoid found in abundance in watermelon provides additional cancer fighting health benefits of watermelon.

The high water content of watermelon is part of what gives it fat burning benefits, helping to make your metabolism work more efficiently. With a healthy amount of fiber and protein, your body will still work harder simply processing watermelon.

To be sure, watermelon works best for fat burning as part of a well-balanced diet, but you can rest easily that most of the calories in watermelon will be burned quickly after consumption.

Tips for Your Vegetarian Diet Plan

Vegetarians and vegans typically live longer and healthier lives. Lower body weight, good cholesterol levels, and less risk to diabetes are just a few reasons to become vegetarian or vegan.

The transition from a meat eater can often be hard. Many experienced vegetarians struggle to find new options and avoid monotonous meals. Below are tips for starting or staying on the vegan or vegetarian diet plan.

1. Join a Vegetarian Support Group Online - This could include a Facebook group, vegetarian forum (message board), church group, or social group. Or you and your friends can start your own vegetarian support group. The purpose is to get talking and exchange help, support, tips, recipes, and stay strong in the vegetarian lifestyle.

2. Beans & Lentils - Beans and lentils provide a much needed source of protein, fiber, iron, and other nutrients. Beans and lentils can easily be combined into many different types of foods. There are a wide range of ethnic foods that can use beans and lentils as a tasty and filling combination. Women in particular need to consume more beans and lentils to avoid a risk of anemia.

3. B12 - B12 is necessary for the natural health of your body. It is normally found in animal products and a vegetarian diet on its own does not provide enough B12. Most multivitamins contain B12. Or you can try soymilk fortified with B12.

4. Calcium - Calcium is important for strong teeth and bones. There are many other alternatives than dairy products for obtaining calcium. Make sure to eat plenty of dark leafy greens. You can get large boosts from drinking orange juice fortified with calcium and by eating molasses, tofu, soy, and more.

5. Vitamin D - Vitamin D is necessary for strong bones. Make sure to spend time in the sun, take a vitamin D supplement, or drink soymilks fortified with Vitamin D.

6. Omega 3 - Omega-3 fatty acids help you to regulate your cholesterol. They can be found in flax seeds, walnuts, almonds, and cloves.

7. Drink Lots of Water - Drinking plenty of water is highly recommended for everyone. It is particularly important for vegetarians to get your body running at peak performance and not wasting energy or nutrients. It can help your body adjust to a vegetarian diet and create a filling feeling.

Best Vegetarian Sources of Protein

Perhaps one of the most neglected meal components - Protein is the reason behind muscle regeneration, performance, and upkeep.

Without it, you will find it impossible to get fitter. Animal protein helps maintain a well-balanced diet for most non-vegetarians. But what about the vegetarians? Does one really need to switch meal preferences to gain the maximum protein punch? Not at all. Today we bring you the best vegetarian sources of protein that will help you gain muscle tone and maintain good nutrition. Read on...

Whole grains: Although a fine line between carbs, cereal and protein - whole grains like quinoa and barley are excellent sources of protein. At approximately 18gms of protein per cup of cooked quinoa, this wonder grain is one of the best vegetarian sources of protein. Unfortunately, quinoa isn't easily available in India, since it's a South American crop. However, some premium stores do stock it. Failing that, barley or jowar and other whole grains are also sufficient vegetarian sources of protein.

Soy: A wonderfully versatile ingredient, soy in all its shapes and forms is a great protein source for vegetarians. Drink soy milk, stir in tofu with your salads, or simply munch on soy nuts. You'll find that soy products can be roped in with just about any meal or snack - from vegetarian biryanis to light noon-time salads...Even mid-evening beverages. One cup of tofu contains approx. 18-20gms of protein. Most packaged tofu and soy milk is fortified with even more nutrients that would serve a vegetarian well.

Nuts and seeds: These are protein sources that even non-vegetarians can't ignore. Nuts like almonds, peanuts, walnuts and seeds like flax, sesame, sunflower, pumpkin are protein and energy powerhouses. However, nuts are also high in fat, so munch on the side of caution. You can even make your own homemade nut butters by simply grinding the nuts of your choice with a dash of olive oil and some more flavourers.

Sprouts: Although technically, sprouts come under the beans, legumes and lentils category in vegetarian protein sources, they deserve a special mention. You can sprout already healthy ingredients like alfalfa, mung beans, chickpeas, peas, and soyabeans. These sprouts are highly nutritious and rich in protein. Eat them raw with salads, or mix them in with a spicy, hearty dish- either way, your day's protein requirements can be sufficiently met with these wonder sprouts. Do remember that for people with acidity, sprouts aren't the best protein sources.

Beans and lentils: Chalk one up for Indian cuisines, because our diets are already rich in these hearty vegetarian protein sources. Whether it's the ever-loved Rajma Chawal or the various East coast beans and lentil curries with kokam and tamarind, beans and lentils are an intrinsic part of our food culture. And rightly so. One cup of beans (kidney, black, red) contains approximately 15gms of protein. These do not, however, perform as optimally as dairy and soy sources of protein. Therefore, vegetarians must still take care to include all the other protein sources mentioned here.

Dairy : Dairy has recieved some bad press recently (Re: Lactose intolerance being more common than we think). However, if you do not have any digestion problems or adverse reactions to natural whey protein and simple plain yogurt, we say give it a try. Whey protein is simply the leftover residue from the cheese-making, paneer-making process. Resort to artificial (closest to natural state) whey protein only if you aren't getting enough protein in your daily diet. Yogurt is easier to digest than milk, and is a great protein source for vegetarians.

Source : The Times of India

Five essential Nutrients for Vegetarians

It's important to vary a vegetarian diet because some nutrients are not present in vegetarian foods or are less easily absorbed by the body than those in meat or fish.

Any diet that is not planned properly can mean you miss out on essential nutrients.

Contrary to popular belief, most vegetarians have enough protein and calcium (found in dairy products) in their diet.

However, five nutrients that vegetarians need to be careful to get enough of are vitamin D, vitamin B12, iron, selenium and omega-3 fatty acids.

Vitamin D

Vitamin D is needed for the absorption of calcium, which keeps the bones and teeth healthy.

Vitamin D deficiency is linked to illnesses including rickets (weak bones) in children and osteoporosis or osteomalacia (soft bones) in adults.

The main source of vitamin D is the action of sunlight on skin. Other vegetarian sources of vitamin D are foods fortified with vitamin D, such as margarine, some dairy foods and certain breakfast cereals.

Vitamins B12 and B2

Vitamin B12 is needed for growth, repair and general health.

B12 is only found naturally in animal products. If you regularly eat dairy products or eggs it's likely that you're getting enough. But if you avoid all animal products it's important to have a reliable source of vitamin B12 within your diet.

Good sources of B12 are milk, cheese, eggs, fortified yeast extracts (for example, Marmite), fortified breakfast cereals and fortified soya products. Vitamin B2 is found in milk, wholegrain bread, fortified breakfast cereals and yeast extracts.

Iron

Vegetarians are more likely to lack iron than meat-eaters. If there is a lack of iron in your blood, your organs and tissues will not get as much oxygen as they usually do, and this could develop into anaemia.

Plant sources of iron include pulses, green vegetables (such as watercress, broccoli, spring greens and okra), bread and fortified breakfast cereals. It's easier to absorb iron from food if we eat it with foods that contain vitamin C, so have some fruit or veg, or a glass of fruit juice with your meal. Tea makes it harder for the body to absorb iron. Try not to drink tea 30 minutes before and after a meal.

Selenium

It's important to get enough selenium, which promotes a strong immune system.

Brazil nuts are a good source of selenium, so try to eat a couple every day. Eating a small bag of mixed unsalted nuts can be a convenient way to get your weekly selenium intake, but make sure it contains brazils.

Bread and eggs also provide some selenium. If you eat a mostly vegetarian diet but eat fish occasionally, you should be getting enough selenium.

Fatty acids

There is evidence that omega-3 fatty acids, primarily those found in oily fish, when eaten as part of a healthy diet, can help maintain a healthy heart and reduce risk of heart disease.

Sources of omega-3 suitable for vegetarians include flaxseed oil, rapeseed oil, soya oil and soya-based foods (for example, tofu), walnuts and omega-3 fortified egg. Using a tablespoon of flaxseed, rapeseed, soya or walnut oil in salad dressings or stir fries is a good way of adding omega-3 to your diet.

Source : WebMD

Vegetarian Food on a Budget

If you shop carefully you can eat a healthy vegetarian diet on a limited budget.

When buying your fruit and vegetables, remember that fresh, frozen, canned and dried all count towards your 5 A DAY, as do juices. So there are lots of ways to include a variety of fruit and vegetables in your diet without breaking the bank.

The following tips will help you get the nutrients you need while keeping the costs of a vegetarian diet low.

Planning

• Borrow a vegetarian recipe book from your library or look for recipes online. That way you’ll never be short of ideas.
• Plan your meals before you go shopping so that you can mix and match ingredients to avoid wasting leftovers.
• Make a list to help you avoid buying things on impulse.
• Dried, frozen and canned goods often have a long shelf life so try to always have some basic ingredients stored at home, such as rice, frozen vegetables, tinned beans and pulses, and pasta. You will always have the start of a healthier meal.

Shopping

• Buy foods that are in season. Seasonal fresh fruit and vegetables may be cheaper.
• Buy frozen vegetables, which can be stored for longer so you don't need to use them all at once.
• Buy canned fruit (choose varieties that are canned in juice rather than sugary syrup) and canned vegetables (without added sugar and salt).
• Special offers to buy in bulk can be a great help with your weekly budget, but be careful to choose wisely. Avoid foods that are high in fat, sugar or salt.
• Avoid buying fresh produce in too large quantities as they have a short shelf life. Stick to non-perishable or foods you can freeze when buying large amounts.
• Take advantage of reduced-price items that you can freeze. Remember to freeze food on the day of purchase, thaw thoroughly and if it needs to be cooked, make sure it is piping all the way through. 

Preparing and storing

• Prepare meals in bulk and freeze extra portions.
• Put your shopping away at the back of the cupboard so that older produce is used up first. Then you won't throw away food because it's passed its use-by date.
• Label leftovers so that you know when they should be eaten by. Cool as quickly as possible, ideally within one or two hours, and then store in the fridge.
• Eat any leftovers within two days, except for cooked rice which you should eat within one day. 

“Preparing and cooking your own meals can be much cheaper than buying ready meals,” says Su Taylor, who works for the Vegetarian Society.

“Often we don’t feel like cooking in the evening after a busy day at work. A cheap and time-saving solution is to cook in bulk and freeze the leftover portions.

“It can reduce the cost of each meal and can be a healthier way of making dinners that are quick to prepare.”

Five a day

Variety is the key to a healthy balanced diet. You don’t have to stick to just fresh fruit and vegetables, or organic varieties which can be expensive.

There's no scientific evidence that organic food is healthier. Eating organic is a personal choice and many people eat organic for its environmental benefits.

Remember that food which is frozen, canned, dried or juiced all count towards your 5 A DAY, so there are many ways to include a variety of fruit and vegetables in your diet at a lower cost.

Try not to waste the fresh fruit you have bought. If your fruit has seen better days, don’t automatically throw the soft fruit away.

You could use up droopy bananas with some other fruit, or 1% fat milk, in a liquidiser to make a home-made smoothie.

Wrinkly peppers may not look great in a salad but you can still add them to cooked dishes to give flavour and colour.

Use the 5 A DAY weekly meal planner to help you get your five portions a day.

Leftover lunch

Taking your own lunch into work is not only healthier, since you can decide what goes in, it's also much more economical than buying out.

“Make your own sandwich fillings from leftovers,” says Taylor. “Or if you cook the night before, cook an extra portion and take it to work with you the next day.”

If you invest in a flask, you could take in home-made soups or stews, which can be eaten with bread.

Store cupboard basics

A well-stocked store cupboard plays an essential part in creating budget-friendly, healthy meals. Here are some ideas for basic ingredients to keep in good supply.

• rapeseed oil: contains omega 3 fatty acids and can be used as an alternative to olive oil
• lemon juice: can be used in salad dressings and is cheaper than balsamic vinegar
• wholemeal flour: can be used to make your own bread – it’s easier than you think
• canned beans and pulses: economical, particularly own-brand varieties – choose no or reduced salt and sugar varieties and rinse under the tap before using 
• tinned tomatoes: a basic ingredient in many dishes including pasta and casseroles
• dried pasta is delicious with simple sauces and can also be used in pasta bakes
• rice is a useful staple – brown rice is better than white as it contains more fibre
• noodles are quick to cook and go well with stir-fry vegetables
• couscous is ready in minutes and great with roasted vegetables
• red lentils don’t require soaking – try delicious and easy-to-make dahl recipes
• dried soya can be used instead of mince in many recipes – they're great in sauces and stews
• baked beans on toast is a vegetarian staple and a source of protein – choose lower salt and sugar varieties
• vegetable stock cubes are great for adding flavour to sauces – use reduced salt varieties
• dried herbs and spices give your food more flavour and help cut down on added salt
• yeast extract (for example Marmite or Vegemite): a source of vitamin B12 – use low-salt varieties
• soy sauce is tasty with noodles or rice and some fried vegetables – beware of its high salt content

“Pasta, rice, noodles and couscous all make very good bases for meals to which you can add anything you like,” says Taylor.

If you have a window ledge, grow some fresh herbs from scratch. It can be a lot cheaper and less wasteful than buying bunches from the supermarket.

“If you can grow some of your own produce in your garden or an allotment you could save money,” says Taylor.

Are you entitled to free food?

If you are on income support or other income-based allowances, you may be entitled to free school meals for your children. To apply for free school meals, contact your local authority.

Milk tokens and free fruit and vegetables are also available for some children and pregnant women, as part of a scheme called Healthy Start.

For more information, talk to your health visitor or visit the Healthy Start website.

Source : NHS Choices

12 Top Vegan Iron Sources

If you are a vegan, what is the first argument you hear from meat-eating advocates? Well the sarcastic ones might say something about plants having feelings too, but the most popular rebuttal usually has something to do with iron. And yes iron is an essential mineral because it contributes to the production of blood cells. The human body needs iron to make the oxygen-carrying proteins hemoglobin and myoglobin. But just because you don’t eat meat doesn’t mean your going to wither away with anemia.

However, anemia is not something to be taken lightly. (Although I realize I just did.) The World Health Organization considers iron deficiency the number one nutritional disorder in the world. As many as 80 percent of the world’s population may be iron deficient, while 30 percent may have iron deficiency anemia. The human body stores some iron to replace any that is lost. However, low iron levels over a long period of time can lead to iron deficiency anemia. Symptoms include lack of energy, shortness of breath, headache, irritability, dizziness, or weight loss. So here’s the 411 on iron: how much you need, where you can get it, and tips to maximize its absorption.

Iron Requirements
The Food and Nutrition Board at the Institute of Medicine recommends the following:

Infants and children
• Younger than 6 months: 0.27 milligrams per day (mg/day)
• 7 months to 1 year: 11 mg/day
• 1 to 3 years: 7 mg/day
• 4 to 8 years: 10 mg/day

Males
• 9 to 13 years: 8 mg/day
• 14 to 18 years: 11 mg/day
• Age 19 and older: 8 mg/day

Females
• 9 to 13 years: 8 mg/day
• 14 to 18 years: 15 mg/day
• 19 to 50 years: 18 mg/day
• 51 and older: 8 mg/day

Non-animal iron sources:
Eating red meat and organ meat are the most efficient ways to get iron, but for vegans, obviously, that’s not going to happen. Here are 12 plant-based foods with some of the highest iron levels:

Spirulina (1 tsp): 5 mg
Cooked soybeans (1/2 cup): 4.4 mg
Pumpkin seeds (1 ounce): 4.2 mg
Quinoa (4 ounces): 4 mg
Blackstrap molasses (1 tbsp): 4 mg
Tomato paste (4 ounces): 3.9 mg
White beans (1/2 cup) 3.9 mg
Cooked spinach (1/2 cup): 3.2 mg
Dried peaches (6 halves): 3.1 mg
Prune juice (8 ounces): 3 mg
Lentils (4 ounces): 3 mg

Tips to get the most iron out of your food:

• Eat iron-rich foods along with foods that contain vitamin C, which helps the body absorb the iron.
• Tea and coffee contains compounds called polyphenols, which can bind with iron making it harder for our bodies to absorb it.
• Calcium also hinders the absorption of iron; avoid high-calcium foods for a half hour before or after eating iron-rich foods.
• Cook in iron pots. The acid in foods seems to pull some of the iron out of the cast-iron pots. Simmering acidic foods, such as tomato sauce, in an iron pot can increase the iron content of the brew more than ten-fold. Cooking foods containing other acids, such as vinegar, red wine, lemon or lime juice, in an iron pot can also increase the iron content of the final mixture.

Do you have iron sources that you depend on not mentioned here? Share them with us in the comment field!

Source : Care2

 

Vegetarian Diets for Children: Right from the Start

Eating habits are set in early childhood. Vegetarian diets give your child the chance to learn to enjoy a variety of wonderful, nutritious foods. They provide excellent nutrition for all stages of childhood, from birth through adolescence.

Infants

The best food for newborns is breast-milk, and the longer your baby is breast-fed, the better. If your baby is not being breast-fed, soy formulas are a good alternative and are widely available. Do not use commercial soy milk. Babies have special needs and require a soy formula that is developed especially for those needs.

Infants do not need any nourishment other than breast milk or soy formula for the first several months of life. Breast-fed infants need about two hours a week of sun exposure to make vitamin D. Some infants, especially those who live in cloudy climates, may not make adequate amounts of vitamin D. In that case, vitamin D supplements may be necessary.

Vegetarian women who are breast-feeding should also be certain to include good sources of vitamin B12 in their diets, as intake can affect levels in breast-milk. Foods fortified with cyanocobalamin, the active form of vitamin B12, can provide adequate amounts of this nutrient. A multivitamin may also be taken as directed by your doctor. Breast milk or infant formula should be used for at least the first year of your baby's life.

At about four to five months of age, or when your baby's weight has doubled, other foods can be added to the diet.

Add one new food at a time, at one- to two-week intervals. The following guidelines provide a flexible plan for adding foods to your baby's diet.

Four to Five Months

• Introduce iron-fortified infant cereal. Try rice cereal first since it is the least likely to cause allergies. Mix it with a little breast milk or soy formula. Then offer oat or barley cereals to your baby.

Six to Eight Months

• Introduce vegetables. They should be thoroughly cooked and mashed. Potatoes, green beans, carrots, and peas are all good first choices
• Introduce fruits next. Try mashed bananas, avocados, strained peaches, or applesauce.
• By eight months of age, most babies can eat crackers, bread, and dry cereal
• Also, by about eight months, infants can begin to eat higher protein foods like tofu or beans that have been cooked well and mashed.

Children

Children have a high calorie and nutrient need, but their stomachs are small. Offer your child frequent snacks, and include some less "bulky" foods like refined grains and fruit juices. Limit juices, however, since children may fill up on them, preferring their sweetness to other foods.

Some foods, such as veggie hot-dogs, carrot sticks, peanuts, and grapes, may present a choking hazard. Be sure to cut foods into small pieces and encourage children to chew their food well before swallowing.

Calorie needs vary from child to child. The following guidelines are general ones.

Food Groups for Children

• Breads, cereals, and grains include all breads, rolls, flatbreads, hot and cold cereals, pasta, cooked grains such as rice and barley, and crackers.
• Legumes, nuts, and seeds include any cooked bean such as pinto, kidney, lentil, split pea, black-eyed pea, navy beans, and chickpea; tofu, tempeh, meat analogues, texturized vegetable protein (TVP); all nuts and nut butters, seeds, and tahini (sesame butter).
• Fortified soy milk includes all fortified soy milks and infant formula or breast milk for toddlers.
• Vegetables include all raw or cooked vegetables which may be purchased fresh, canned, or frozen. Also includes vegetable juices.
• Fruits include all fruits and 100 percent fruit juices. Fruit may be purchased fresh or canned, preferably in a light or natural syrup or in water.

Recommended Servings: Ages 1 to 4 years

• Breads, cereals, and grains: 6 or more servings; a serving equals 1/2 to 1 slice of bread; 1/4 to 1/2 cup cooked cereal, grain, or pasta; 1/2 to 1 cup ready-to-eat cereal
• Legumes, nuts, and seeds: 2 or more servings; a serving equals 1/4 to 1/2 cup cooked beans, tofu, tempeh, or TVP; 1 1/2 to 3 ounces meat analogue; 1 to 2 tablespoons nuts, seeds, nut or seed butter
• Fortified soy milk: 3 servings; a serving equals 1 cup fortified soy milk, infant formula, or breast milk
• Vegetables: 2 or more servings; a serving equals 1/4 to 1/2 cup cooked or 1/2 to 1 cup raw vegetables
• Fruits: 3 or more servings: a serving equals 1/4 to 1/2 cup canned fruit; 1/2 cup juice; 1 medium fruit
• Fats: 3 servings; a serving equals 1 teaspoon margarine or oil

Recommended Servings: Ages 4 to 6 years

• Breads, cereals, and grains: 6 or more servings; a serving equals 1 slice of bread; 1/2 cup cooked cereal, grain, or pasta; 3/4 to 1 cup ready-to-eat cereal
• Legumes, nuts, and seeds: 1 1/2 to 3 servings; a serving equals 1/2 cup cooked beans, tofu, tempeh, or TVP; 3 ounces meat analogue; 2 tablespoons nuts, seeds, nut or seed butter
• Fortified soy milk: 3 servings; a serving equals 1 cup fortified soy milk
• Vegetables: 1 to 1 1/2 servings; a serving equals 1/2 cup cooked or 1 cup raw vegetables
• Fruits: 2 to 4 servings; a serving equals 1/2 cup canned fruit; 3/4 cup juice; 1 medium fruit
• Fats: 4 servings; a serving equals 1 teaspoon margarine or oil

Recommended Servings: Ages 7 to 12 years

• Breads, cereals, and grains: 7 or more servings; a serving equals 1 slice of bread; 1/2 cup cooked cereal, grain, or pasta; 3/4 to 1 cup ready-to-eat cereal
• Legumes, nuts, and seeds: 3 or more servings; a serving equals 1/2 cup beans, tofu, tempeh, or TVP; 3 ounces meat analogue; 2 tablespoons nuts, seeds, nut or seed butter
• Vegetables: 4 or more servings; a serving equals 1/2 cup cooked or 1 cup raw vegetables
• Fruits: 4 or more servings; a serving equals 1/2 cup canned fruit; 3/4 cup juice; 1 medium fruit
• Fats: 5 servings; a serving equals 1 teaspoon margarine or oil

Note: Serving sizes may vary depending on the child's age.

To add more calories to the diet, include more servings of nut butters, dried fruits, soy products, and other high-calorie foods.

Be sure to include a reliable source of vitamin B12 on a regular basis. Good sources include Vegetarian Support Formula nutritional yeast, vitamin B12-fortified foods, such as soy milk, breakfast cereals, meat analogues, and vitamin B12 supplements.

If children do not get regular sun exposure (exposing hands and face to 20 to 30 minutes of summer sun two to three times per week), which promotes vitamin D synthesis, fortified foods and supplements are available.

Source : The Vegetarian Site

Vitamin B12 in the Vegan Diet

By Reed Mangels, Ph.D., R.D.

Summary

The requirement for vitamin B12 is very low. Non-animal sources include Red Star Vegetarian Support Formula or T-6635+ nutritional yeast (a little less than 1 Tablespoon supplies the adult RDA), and vitamin B12 fortified soymilk. It is especially important for pregnant and lactating women, infants, and children to have reliable sources of vitamin B12 in their diets.

The Need for Vitamin B12

Vitamin B12 is needed for cell division and blood formation. Neither plants nor animals make vitamin B12. Bacteria are responsible for producing vitamin B12. Animals get their vitamin B12 from eating foods contaminated with vitamin B12 and then the animal becomes a source of vitamin B12. Plant foods do not contain vitamin B12 except when they are contaminated by microorganisms or have vitamin B12 added to them. Thus, vegans need to look to fortified foods or supplements to get vitamin B12 in their diet. Although recommendations for vitamin B12 are very small, a vitamin B12 deficiency is a very serious problem leading ultimately to anemia and irreversible nerve damage. Prudent vegans will include sources of vitamin B12 in their diets. Vitamin B12 is especially important in pregnancy and lactation and for infants and children.

Reliable Vegan Sources of Vitamin B12

A number of reliable vegan food sources for vitamin B12 are known. One brand of nutritional yeast, Red Star T-6635+, has been tested and shown to contain active vitamin B12. This brand of yeast is often labeled as Vegetarian Support Formula with or without T-6635+ in parentheses following this new name. It is a reliable source of vitamin B12. Nutritional yeast, Saccharomyces cerevisiae, is a food yeast, grown on a molasses solution, which comes as yellow flakes or powder. It has a cheesy taste. Nutritional yeast is different from brewer’s yeast or torula yeast. those sensitive to other yeasts can often use it.

The RDA for adults for vitamin B12 is 2.4 micrograms daily (1). About 2 rounded teaspoons of large flake Vegetarian Support Formula (Red Star T-6635+) nutritional yeast provides the recommended amount of vitamin B12 for adults (2). A number of the recipes in this book contain nutritional yeast.

Another source of vitamin B12 is fortified cereal. For example, Nature’s Path Optimum Power cereal does contain vitamin B12 at this time and about a half cup of this cereal will provide 2.4 micrograms of vitamin B12(3). We recommend checking the label of your favorite cereal since manufacturers have been known to stop including vitamin B12.

Other sources of vitamin B12 are vitamin B12 fortified soy milk, vitamin B12 fortified meat analogues (food made from wheat gluten or soybeans to resemble meat, poultry, or fish), and vitamin B12 supplements. There are vitamin supplements that do not contain animal products.

Vegans who choose to use a vitamin B12 supplement, either as a single supplement or in a multivitamin should use supplements regularly. Even though a supplement may contain many times the recommended level of vitamin B12, when vitamin B12 intake is high, not as much appears to be absorbed. This means in order to meet your needs, you should take a daily vitamin B12 supplement of 5-10 micrograms or a weekly vitamin B12 supplement of 2000 micrograms (4).

We store between 2 and 5 milligrams of vitamin B12 and only excrete a very small fraction of this each day. Nevertheless, over time, vitamin B12 deficiency can develop if stores are not replenished with vitamin B12 from the diet or from supplements. Although bacteria in the large intestine of humans do produce vitamin B12, this vitamin B12 does not appear to be absorbed (5) and is not adequate to prevent a vitamin B12 deficiency (6). Although some vegans may get vitamin B12 from inadequate hand washing, this is not a reliable vitamin B12 source.

Tempeh, miso, sea vegetables, and other plant foods are sometimes reported to contain vitamin B12. These products, however, are not reliable sources of the vitamin. The standard method for measuring vitamin B12 in foods measures both active and inactive forms of vitamin B12. The inactive form (also called analogues) actually interferes with normal vitamin B12 absorption and metabolism (7). When only active vitamin B12 is measured, plant foods including fermented soyfoods and sea vegetables do not contain significant amounts of active vitamin B12 (8).

Very small amounts of vitamin B12 have been found in plants grown in soil treated with manure (9). It is not clear whether this vitamin B12 is the active form or the inactive analogue. In any case, the amounts are so small that more than 23 cups of organically grown spinach would have to be eaten every day in order to meet the adult RDA for vitamin B12 (9,10).

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References

1. Institute of Medicine, Food and Nutrition Board: Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B-6, Folate, Vitamin B-12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy press, 1998.
2. Lesaffre Yeast Corporation. Vegetarian Support Formula.http://www.lesaffreyeastcorp.com/nutritional/consumer/veg.html. Accessed October 19, 2005.
3. Nature's Path. Cold Cereals. http://www.naturespath.com/products/cold_cereals. Accessed October 19, 2005.
4. Messina V, Melina V, Mangels AR. A new food guide for North American vegetarians. J Am Diet Assoc2003;103:771-5.
5. Armstrong BK. Absorption of vitamin B12 from the human colon. Am J clin nutr 1968; 21:298-9.
6. Callender ST, Spray GH. Latent pernicious anemia. Br J Haematol 1962;8:230-240.
7. Herbert V. Vitamin B12: Plant sources, requirements, and assay. Am j clin nutr 1988;48:852-858.
8. van den Berg H, Dagnelie PC, van Staveren WA. Vitamin B12 and seaweed. Lancet 1988;1:242-3.
9. Mozafar A. Enrichment of some B-vitamin in plants with application of organic fertilizers. Plant and Soil1994;167:305-11.
10. Mozafar A. Is there vitamin B12 in plants or not? A plant nutritionist's view. Vegetarian Nutrition: An International Journal 1997;1/2:50-52.

Source : VRG

Settling The Soy Controversy

By Neal Barnard, M.D.

Soy products are remarkably versatile. Manufacturers have found ways to turn them into soymilk, veggie burgers, hot dogs, ice cream, yogurt--you name it. One day, they'll probably turn soy into snow tires.

Because soy products are so widely consumed, some people have raised the question as to whether they are safe. The biggest question mark was whether they affect the risk of breast cancer and, for women who have been diagnosed with breast cancer, whether they would help or harm their chances for survival.

After years of research, science is weighing in. Here is what the studies show:

Cancer Prevention and Survival

Women who include soy products in their routines are less likely to develop breast cancer, compared with other women. In January 2008, researchers at the University of Southern California found that women averaging one cup of soymilk or about one-half cup of tofu daily have about a 30 percent less risk of developing breast cancer, compared with women who have little or no soy products in their diets (1). However, to be effective, the soy consumption may have to occur early in life, as breast tissue is forming during adolescence (2-3).

What about women who have already been diagnosed with breast cancer? A study published in the Journal of the American Medical Association in 2009 shows that soy products may reduce the risk of recurrence (4). In a group of 5,042 women previously diagnosed with breast cancer who were participating in the Shanghai Breast Cancer Survival Study over a four-year period, those who regularly consumed soy products, such as soymilk, tofu, or edamame, had a 32 percent lower risk of recurrence and a 29 percent decreased risk of death, compared with women who consumed little or no soy. An accompanying editorial suggested that inconsistencies in prior research may be attributable to the comparatively low soy consumption in the United States, making beneficial effects harder to identify (5).

Why should soy products reduce cancer risk? Most research has zeroed in on phytoestrogens found in soybeans (phyto means "plant"). These compounds are in some ways similar to the estrogens (female sex hormones) in a woman's bloodstream, but are much weaker. Some have suggested that phytoestrogens attach to the estrogen receptors in a woman's body, blocking her natural estrogens from being able to attach and stopping estrogen's cancer-inducing effects.

By analogy, the estrogens in a woman's body are like jumbo jets that have landed at an airport. Phytoestrogens are like small private planes that are occupying the Jetways, blocking the jumbo jets from attaching. This explanation is probably overly simplistic, but it may serve to illustrate how soy's weak hormonal compounds can have beneficial effects.

Fibroids

Soy products may reduce the risk of fibroids, knots of muscle tissue that form within the thin muscle layer that lies beneath the uterine lining. A study of Japanese women found that the more soy women ate, the less likely they were to need a hysterectomy, suggesting that fibroids were less frequent (6). In a study of women in Washington State, soy did not seem to help or hurt, perhaps because American women eat very little soy, compared with their Japanese counterparts (7). What did have a big effect in this study were lignans, a type of phytoestrogens found in flaxseed and whole grains. The women consuming the highest amounts of these foods has less than half the risk of fibroids, compared with the women who generally skipped these foods. So, again, phytoestrogens seem beneficial, countering the effects of a woman's natural estrogens, although in this case the benefit comes from foods other than soy.

Soy and Male Hormones

How about men? Although compounds in soy products have been likened to very weak female hormones, they have no adverse effects on men and may actually help them prevent cancer. A meta-analysis to be published in Fertility and Sterility, based on more than 50 treatment groups, showed that neither soy foods nor isoflavone supplements from soy affect testosterone levels in men (8). An analysis of 14 studies, published in the American Journal of Clinical Nutrition showed that increased intake of soy resulted in a 26 percent reduction in prostate cancer risk (9). Researchers found a 30 percent risk reduction with nonfermented soy products such as soy milk and tofu.

Thyroid Health

Clinical studies show that soy products do not cause hypothyroidism (10). However,
soy isoflavones may take up some of the iodine that the body would normally use to make thyroid hormone (11). The same is true of fiber supplements and some medications. In theory, then, people who consume soy might need slightly more iodine in their diets (iodine is found in many plant foods, and especially in seaweed and iodized salt.) Also, a note for people with hypothyroidism: Soy products may reduce the absorption of medicines used to treat the condition (10). People who use these medicines should check with their healthcare providers to see if their doses need to be adjusted.

Other Health Effects

Soy products appear to reduce low density lipoprotein ("bad") cholesterol (12). They may also reduce the risk of osteoporosis-related hip fractures. In a study published in the American Journal of Epidemiology, women who consumed at least one-fourth cup of tofu per day averaged a 30 percent reduction in fracture risk (13).

Protein: A Little Goes a Long Way

Many soy products are high in protein. Manufacturers have exploited this fact, packing isolated soy protein into shakes and turning it into meat substitutes. But some have raised the concern that pushing protein intake too high--from any source--might not be wise. The concern is that an overly high protein intake may boost the amount of insulin-like growth factor (IGF-I) in the bloodstream (14), a phenomenon known to occur with cow's milk (15). High IGF-I levels are linked to higher cancer risk. Some reassurance comes from the fact that soy intake is linked to lower, not higher, cancer risk, and simple soy products, such as tempeh, edamame, or soynuts, are unlikely to affect IGF-I levels, in any case.

In summary, evidence to date is reassuring. Soy products may reduce the risk of breast cancer and breast cancer recurrence. They do not appear to have adverse effects on male hormone function or on the thyroid gland, but may reduce the absorption of thyroid medications.

Having said that, soy products are certainly not essential. Many people who start a healthful vegan diet, as I and many other doctors recommend, seem to feel they must have soy products. But the fact is, a vegan diet can follow a Mediterranean tradition, focusing on vegetables, fruits, beans and pasta. Or it might follow a Latin American tradition of beans, rice, and corn tortillas. Soy products come from an Asian tradition with many healthful delights and the most enviable health statistics on record. So soy is handy, but it is certainly not essential. If you choose to include soy products in your routine, you'll have science on your side.

References

1. Wu AH, Yu MC, Tseng CC, Pike MC. Epidemiology of soy exposures and breast cancer risk. Br J Cancer 2008;98:9-14.
2. Korde LA, Wu AH, Fears T, et al. Childhood soy intake and breast cancer risk in Asian American women. Cancer Epidemiol Biomarkers Prev 2009;18:OF1-10.
3. Shu XO, Jin F, Dai Q, et al. Soyfood intake during adolescence and subsequent risk of breast cancer among Chinese women. Cancer Epidemiol Biomarkers Prev. 2001;10:483-8.
4. Shu XO, Zheng Y, Cai H, et al. Soy food intake and breast cancer survival. JAMA. 2009;302:2437-2443.
5. Ballard-Barbash R, Neuhouser ML. Challenges in design and interpretation of observational research on health behaviors and cancer survival. JAMA. 2009;302:2483-2484.
6. Nagata C, Takatsuka N, Kawakami N, Shimizu H. Soy product intake and premenopausal hysterectomy in a follow-up study of Japanese women. Eur J Clin Nutr 2001:55:773-7.
7. Atkinson C, Lampe JW, Scholes D, Chen C, Wahala K, Schwartz SM. Lignan and isoflavone excretion in relation to uterine fibroids: a case-control study of young to middle-age women in the United States. Am J Clin Nutr 2006:84:587-93.
8. Hamilton-Reeves JM, Vazquez G, Duval SJ, Phipps WR, Kurzer MS, Messina MJ. Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis. Fertil Steril. June 11, 2009. DOI:10.1016/j.fertnstert.2009.04.038.
9. Yan L, Spitznagel EL. Soy consumption and prostate cancer risk in men: a revisit of a meta-analysis. Am J Clin Nutr. 2009;89:1155-1163.
10. Messina M, Redmond G. Effects of soy protein and soybean isoflavones on thyroid function in healthy adults and hypothyroid patients: a review of the relevant literature. Thyroid 2006;16:249-58.
11. Divi RL, Chang HC, Doerge DR. Anti-thyroid isoflavones from soybean: isolation, characterization, and mechanisms of action. Biochem Pharmacol 1997;54:1087-96.
12. Pipe EA, Gobert CP, Capes SE, Darlington GA, Lampe JW, Duncan AM. Soy protein reduces serum LDL cholesterol and the LDL cholesterol:HDL cholesterol and apolipprotein B:apolipprotein A-1 ratios in adults with type 2 diabetes. J Nutr. 2009;139:1700-1706.
13. Koh WP, Wu AH, Wang R, et al. Gender-specific associations between soy and risk of hip fracture in the Singapore Chinese Health Study. Am J Epidemiol. 2009;170:901-909.
14. Dewell A, Weidner G, Sumner MD, et al. Relationship of dietary protein and soy isoflavones to serum IGF-1 and IGF binding proteins in the Prostate Cancer Lifestyle Trial. Nutr Cancer 2007;58:35-42.
15. Heaney RP, McCarron DA, Dawson-Hughes B, et al. Dietary changes favorably affect bone remodeling in older adults. J Am Dietetic Asso 1999;99:1228-33.

Source : Huffpost Healthy Living