We talk about vitamins and minerals. What are they exactly?

A vitamin is an organic substance which our body needs but cannot synthesize it. Vitamin D is the exception. All the other vitamins we must get from our food.

Minerals are inorganic substances such as sodium, potassium, iron, zinc, selenium, iodide, calcium, magnesium etc. The essential minerals are a must for our good health. Some minerals we need more and others very little.

Vitamins and minerals are very important for the smooth functioning of thousands of chemical reactions in our body. A good functioning metabolism is a guarantee for our good health.

We need constant and adequate supply of vitamins and minerals. Our good foods have enough of them.

Now we know almost everything about egg. What are the nutrients present in egg white?

Egg white or Albumen or Glair is the clear liquid part surrounding the egg yolk. The egg white is one of the purest and richest sources of protein. It is an ideal natural nutritional supplement.

100 g edible egg yolk contains:

Water………………………87.3 g
Protein……………………...11.1 g
Fat………………………….0.03 g
Carbohydrate………………0.7 g
Minerals……………………0.7 g
Sodium……………………..170 mg
Potassium…………………..155 mg
Magnesium…………………12 mg
Calcium…………………….11 mg
Iron…………………………200 microgram
Zinc…………………………20 microgram
Fluoride……………………..14 - 150 microgram
Iodide……………………….7 microgram
Selenium……………………5 microgram

Vitamin B1, B2 B6, B12, Nicotinamide, Pantothenic acid, Biotin and Folic acid are present.

Cholesterol…………………0 mg

The conclusion is egg white is a healthy food. As such, eggs in general are healthy.

I like only egg yolk. Can you inform me the nutrients in it?

Egg yolk contains much cholesterol, but it is also rich in important nutrients including vitamins and essential fatty acids. It contains most of the nutrients in an egg.

100 g edible egg yolk contains:

Water………………………50.0 g
Protein……………………...16.1 g
Fat………………………….31.9 g
Carbohydrate………………0.3 g
Minerals……………………1.7 g
Sodium……………………..50 mg
Potassium…………………..140 mg
Magnesium…………………16 mg
Calcium…………………….140 mg
Iron…………………………7200 microgram
Zinc…………………………3800 microgram
Fluoride……………………..30 microgram
Iodide……………………….12 microgram
Selenium……………………19 microgram

Egg yolk is rich in vitamin A, B1, B2 B6, B12, E, D, Nicotinamide, Pantothenic acid, Biotin and Folic acid.

Cholesterol…………………1260 mg
Lecithin………………….…6.79 g

If integrated in your food rightly it is a very nutritive food with rich iron, zinc and selenium contents and vitamins. You could even sacrifice some food supplements.

If you are suffering from coronary diseases consult with your doctor or dietician and they can help you to select the right food.

I am 24 years old woman; do I need food supplements like vitamins and minerals?

Eat normally with fresh vegetables and fruits. 4 to 5 Servings are good in a day. Use whole grains products. Lean meat is good and sea fish is preferred twice in a week. Eggs are also good food.

Eat nuts, seeds, pulses and beans everyday; 20 to 30 g nuts or seeds are good. Avoid processed food and excess milk and milk products. Avoid milled flour and sugar.

Avoid smoking and lead a healthy lifestyle. Learn how to manage stress. Regular physical activity is a must.

If you live like this you need no food supplements.

With increasing age the amount of food intake is reduced, but the micronutrients must be needed in the same amount. Here we must plan what is necessary and what is not. There also you have to consult your doctor.

When we become old food intake is reduced and here the food supplements may be necessary.

When you are older than 35 years then we have to think about vitamin B supplementation. Before you plan a baby folic acid supplement is good and necessary.

Food supplements may have side effects or they may interfere with the absorption of the other micronutrients. They may also interfere with drugs. Excess antioxidants can act as oxidants.

We have to analyse individually each person before we recommend food supplements. It is good for your health and you can save also lot of money.

Do nuts contain cholesterol?

No, nuts are plant products and there is no cholesterol in it, it is a nutrient bomb and even if you have high cholesterol level.

All the nuts are good. Cashew nut has more carbohydrates than the other nuts and persons who have diabetes must be careful. Groundnuts are very good if you have no allergy. Walnuts are the best and contain omega-3 fatty acids like fish. It is healthy food if you have no weight problem.

Nuts have also lot of useful minerals and vitamins; 20 to 30 g per day is very good for your health.

Beer

500 ml per day, three to four times a week is good for health for men and up to 300 ml now and then for women is good for health. This is amount of alcohol helps to reduce your blood pressure. If you take more the blood vessels become narrow, heart has to pump hard and the blood pressure increases.

The nutrients in 100 g beer include:

• Water – 90.6 g
• Alcohol - 3.5 g
• Protein – 0.5 g
• Fat – nil
• Carbohydrates – 2.9 g
• Organic acids – Malic acid 6 mg, lactic acid 3 mg, oxalic acid 2 mg
• Fibre – nil
• Minerals - 0.2 g – sodium 5 mg, potassium 40 mg, magnesium 9 mg, calcium 4 mg, iron 40 micro g, copper 40 micro g, zinc 20 micro g, iodide 1 micro g.
• Vitamins - vitamins B1, B2, B6, nicotine amide, pantothenic acid, biotin, folic acid – all are only in traces
• Purine – 14 mg

One gram alcohol has 9 calories. These are dead calories; not at all useful to our body.

Women you have less enzyme to metabolize alcohol. Moreover the alcohol is absorbed quickly and reaches the brain also quickly. Drink only socially, this means drink less.

The alcohol free beers could contain also up to 0.5% alcohol.

Sunflower Seeds

You are happy and get a very good mood if you see the sunflower; it reaches the climax when we see the nutrient value of the seeds. Thanks to nature.

Two very light fried varieties, lightly salted or unsalted are the normal way of eating the sunflower seeds.

The nutrients in 100 g dry, edible sunflower seeds include:

• Water – 6.6 g
• Protein – 22.5 g
• Fat – 49.0 g
• Carbohydrates – 12.3 g
• Organic acids – Salicylic acid 0.12 mg
• Fibre – 6.3 g
• Minerals - 3.3 g – sodium 2 mg, potassium 725 mg, magnesium 420 mg, calcium 100 mg, iron 6300 micro g, copper 1700 micro g, zinc 5600 micro g, selenium 59.6 micro g, iodide 13 micro g.
• Vitamins - vitamins B1, B2, B6, nicotine amide
• Purine – 145 mg

Two very light fried varieties, lightly salted or unsalted are the normal way of eating the sunflower seeds. This is a healthy food.

Pecan Nut

Pecan nut is a native of North America and Mexico. Eating handful of pecan nuts is good for our health.

The nutrients in 100 g edible pecan nuts include:

• Water – 3.2 g
• Protein – 9.3 g
• Fat – 72.0 g
• Carbohydrates – 4.4 g
• Organic acids – Salicylic acid 0.12 mg
• Fibre – 9.5 g
• Minerals - 1.6 g – sodium 3 mg, potassium 605 mg, magnesium 140 mg, calcium 75 mg, iron 2400 micro g, copper d n a micro g, zinc d n a micro g, selenium 3 micro g, iodide d n a
• Vitamins - vitamins A, B1, B2, nicotine amide, vitamin C 2 mg, vitamin E, K
• Purine – data not available

This nut is mostly available in Europe and in North America.

Brazil Nuts

The Brazil nut is a native of Brazil, Bolivia, Colombia, Guiana, Peru and Venezuela.

The nutrients in 100 g edible Brazil nuts include:

• Water – 5.6 g
• Protein – 13.6 g
• Fat – 66.8 g
• Carbohydrates – 3.6 g
• Organic acids – Salicylic acid 0.46 mg
• Fibre – 6.7 g
• Minerals - 3.7 g – sodium 2 mg, potassium 645 mg, magnesium 160 mg, calcium 130 mg, iron 3400 micro g, copper 1300 micro g, zinc 4000 micro g, selenium 105 micro g, iodide traces
• Vitamins - vitamins B1, B2, B6, nicotine amide, pantothenic acid, folic acid, Vitamin C 0.7 mg, vitamin E.
• Purine – 25 mg

Brazil nut is a very healthy nut and it is also good for persons with diabetes and cardiovascular problems. It is very rich in selenium.

Almonds (Baadaam)

Almond is not a nut as we think; botanically the almond is considered a stone fruit and related to plum, cherry or peach. USA and Spain produce the most almonds. Unfortunately it is not produced in India.

Bitter almond contains 6% to 8% hydrogen cyanide and so it is not edible. This is cultivated to produce highly valuable oils and is used in flavouring in liquors and also in our food preparation. The process of heating destroys the poison and so the oil is edible.

The nutrients in 100 g edible almonds include:

• Water – 5.7 g
• Protein – 18.7 g
• Fat – 54.1 g
• Carbohydrates – 5.4 g
• Organic acids – Salicylic acid 3.0 mg
• Fibre – 13.5 g
• Minerals - 2.6 g – sodium 2 mg, potassium 835 mg, magnesium 170 mg, calcium 250 mg, iron 4100 micro g, copper 850 micro g, zinc 2200 micro g, selenium 4 micro g, iodide 2 micro g.
• Vitamins - vitamins A,B1, B2, B6, nicotine amide, pantothenic acid, biotin, folic acid, Vitamin C 0.8 to 6.5 mg, vitamin E.
• Purine – 35 mg

In Germany the famous marzipan is also from almonds which is my favourite and weakness.

In Greece, it is used to make the wedding sweets with matching white colours.

In India the famous Baadaam Kir is known to everybody, which is very delicious.
Almond milk is good for the lactose intolerant people and is called raw milk because it is only simply extracted.

The sweet almond oil is used in massage therapy to lubricate the skin and is also a good skin softener. It is used in the cosmetics to give moisture to the skin.

Hazelnut

Hazelnut is a native of Europe and Western Asia. Its name applies to the nuts of any of the species of the genus Corylus. The kernel of the seed is edible and eaten raw, fried or as paste.

The nutrients in 100 g edible hazelnuts include:

• Water – 5.2 g
• Protein – 12.0 g
• Fat – 61.6 g
• Carbohydrates – 10.5 g
• Organic acids – Salicylic acid 0.14 mg
• Fibre – 8.2 g
• Minerals - 2.4 g – sodium 2 mg, potassium 635 mg, magnesium 155 mg, calcium 225 mg, iron 3800 micro g, copper 1300 micro g, zinc 1900 micro g, selenium 5 micro g, iodide 2 micro g.
• Vitamins - vitamins A, B1, B2, B6 nicotine amide, pantothenic acid, folic acid, vitamin C 3 mg, vitamins E, K
• Purine – 35 mg

The amount of minerals, particularly selenium varies with their concentration in the soil.

Hazelnut has a thin, dark brown skin which has a bitter flavour. Sometimes it is cooked with skin and sometimes without skin. It is a healthy food. Approximately 75% of hazelnuts are produced in Turkey.

Cashew Nut

Cashew nut is originally from Brazil and the Portuguese brought it from East Africa to India in the 15th or 16th century. Now it is planted in India and East Africa with commercial success and the nuts are also healthy with good nutrients. It has more carbohydrates than all other nuts.

The nutrients in 100 g fried and unsalted edible cashew nuts include:

• Water – 4.0 g
• Protein – 17.5 g
• Fat – 42.2 g
• Carbohydrates – 30.5 g
• Organic acids – Salicylic acid 0.07 mg
• Fibre – 2.9 g
• Minerals - 2.9 g – sodium 14 mg, potassium 550 mg, magnesium 265 mg, calcium 30 mg, iron 2800 micro g, copper 3700 micro g, zinc 2100 micro g, selenium data not available, iodide 10 micro g.
• Vitamins - vitamins A, B1, B2, nicotine amide, pantothenic acid, vitamin E, K

The amount of minerals varies with their concentration in the soil.

The sweet taste makes us not to stop, 200 gram or more are nothing and this is more than 1100 calories. Unfortunately such things are happening often. It will not make us addicts and we can enjoy it always if we plan it correctly.
Take a small plate and keep only a few there. But, cashew nut is a healthy food altogether.

Groundnut

If you have no allergy for groundnut, it is a very good food for everybody including the persons who have heart problems as well as diabetes. Using groundnuts without salt is the best, but healthy people may use little salt.

Nobody knows the exact reason for groundnut allergy, a protein may be the culprit and young children are the risk group. Adults do not develop this allergy. It is unfortunate, but the experts believe that there may be no allergy if the children do not consume groundnut till they become 4 years and after that the allergy will not develop.

The nutrients in 100 g edible groundnuts include:

• Water – 5.2 g
• Protein – 25.3 g
• Fat – 48.1 g
• Carbohydrates – 7.5 g
• Organic acids – Salicylic acid 1.1 mg
• Fibre – 11.7 g
• Minerals - 2.2 g – sodium 11 mg, potassium 660 mg, magnesium 160 mg, calcium 40 mg, iron 1800 micro g, copper 765 micro g, zinc 2800 micro g, selenium 6 micro g, iodide 13 micro g.
• Vitamins - vitamins A, B1, B6, nicotine amide, pantothenic acid, Biotin, folic acid, vitamin E
• Purine – 80 mg

Groundnut has no cholesterol; all plant foods have no cholesterol. Moreover, the recent research says that groundnut consumption may reduce the blood cholesterol. Because of the high fat content we must be careful with weight gain, otherwise could be used everyday.

Normally we eat fried groundnuts and here we can see the values of this.

The nutrients in 100 g fried and unsalted edible groundnuts include:

• Water – 1.6 g
• Protein – 25.6 g
• Fat – 49.4 g
• Carbohydrates – 9.4 g
• Organic acids – Salicylic acid not available
• Fibre – 11.4 g
• Minerals - 2.6 g – sodium 6 mg, potassium 775 mg, magnesium 180 mg, calcium 65 mg, iron 2300 micro g, copper 610 micro g, zinc 3400 micro g, selenium 1 micro g, iodide 14 micro g.
• Vitamins - vitamins B1, B6, nicotine amide, pantothenic acid, vitamin E
• Purine – not available

Minerals, particularly selenium varies with their concentration in the soil.

Instead of a full meal 50 t0 70 g fried and unsalted groundnuts, salad and fruits are the best food for health and eight reduction. Rice or wheat is not always necessary.

Watermelon

Watermelon is very healthy with many antioxidants like lycopene and vitamin C. It is good in summer. Its anti-oxidants are important to neutralize the aggressive free radicals. It has more lycopene than tomato. It is important to prevent cancer.
The nutrients in 100 g edible watermelon include:

• Water – 90.3 g
• Protein – 0.6 g
• Fat – 0.2 g
• Carbohydrates – 8.3 g
• Salicylic acid 2.4 mg
• Fibre – 0.2 g
• Minerals - 0.4 g – sodium 1 mg, potassium 115 mg, magnesium 9 mg, calcium 7 mg, iron 225 micro g, copper 30 micro g, zinc 85 micro g, iodide 1 micro g
• Vitamins - vitamins A, B1, B6, nicotine amide, pantothenic acid, folic acid, vitamin C – 6 mg, vitamin K.

If you want to reduce your weight it is very good. It is a fruit for everybody.

Mango

Mango is a delicious fruit if we forget the calcium carbide and hot stones. It is good if it is fresh only. Chemical cocktails in the name of mango juice are very bad.
The nutrients in 100 g edible mango include:

• Water – 82.0 g
• Protein – 0.6 g
• Fat – 0.5 g
• Carbohydrates – 12.5 g
• Organic acids 0.3 g – Malic acid 75 mg, citric acid 265 mg, oxalic acid 35 mg, tartaric acid 80 mg, salicylic acid 0.11 mg
• Fibre – 1.7 g
• Minerals - 0.5 g – sodium 5 mg, potassium 170 mg, magnesium 18 mg, calcium 12 mg, iron 400 micro g, copper 65 micro g, zinc 120 micro g, selenium 1 micro g, iodide 2 micro g
• Vitamins - vitamins A, B1, B2, nicotine amide, folic acid, vitamin C – 35 mg, vitamin E

Persons with diabetes should not eat too much mango.

Dates, dried

Dried dates have more calories than fresh ones, but they are loaded with iron and other minerals and vitamins A and B. They have little vitamin C and so more vitamin C is needed for the bioavailability of iron from dates.
The nutrients in 100 g edible dates, dried include:

• Water – 20.2 g
• Protein – 1.9 g
• Fat – 0.5 g
• Carbohydrates – 65.1 g
• Organic acids 1.3 g – Malic acid 1260 mg, salicylic acid 4.5 mg
• Fibre – 8.7 g
• Minerals - 1.8 g – sodium 35 mg, potassium 650 mg, magnesium 50 mg, calcium 65 mg, iron 1900 micro g, copper 290 micro g, zinc 400 micro g, iodide 1 micro g
• Vitamins - vitamins A, B1, B6, nicotine amide, pantothenic acid, Biotin, folic acid, vitamin C – 3 mg
• Purine – 35 mg

Persons with diabetes should be careful in eating dried dates.

Orange

Oranges are best known for their vitamin C content. It contains no sorbit; therefore, it is a good fresh juice for small children.
The nutrients in 100 g edible orange include:

• Water – 85.7 g
• Protein – 1.0 g
• Fat – 0.2 g
• Carbohydrates – 8.3 g
• Organic acids 1.1 g – Malic acid 90 mg, Citric acid 1040 mg, salicylic acid 2.4 mg
• Fibre – 1.6 g
• Minerals - 0.5 g – sodium 1 mg, potassium 165 mg, magnesium 12 mg, calcium 40 mg, iron 186 micro g, copper 55 micro g, zinc 85 micro g, selenium 1 micro g, iodide 1 micro g
• Vitamins - vitamins A, B1, B6, nicotine amide, pantothenic acid, Biotin, folic acid, vitamin C – 50 mg, vitamins E, and K
• Purine – 19 mg

Every part of the orange, including the rind has nutritional value.

Pineapple

Next to bananas, pineapple is the second most popular tropical fruit. It has vitamins, minerals and fibre which are good for the digestive system. It has also several enzymes which are good for the biochemical reactions.
The nutrients in 100 g edible pineapple include:

• Water – 84.9 g
• Protein – 0.5 g
• Fat – 0.2 g
• Carbohydrates – 12.4 g
• Organic acids 0.7 g – Malic acid 95 mg, Citric acid 630 mg, salicylic acid 2.1 mg
• Fibre – 1.0 g
• Minerals - 0.4 g – sodium 2 mg, potassium 175 mg, magnesium 17 mg, calcium 16 mg, iron 400 micro g, copper 60 micro g, zinc 125 micro g, selenium 2 micro g
• Vitamins - vitamins A, B1, B6, nicotine amide, pantothenic acid, Biotin, folic acid, vitamin C – 19 mg, vitamins E, and K
• Purine – 19 mg

It is a good fruit for weight reduction. Persons with diabetes should not eat too much because of the carbohydrate levels.

Remember plant food has no cholesterol.

Apple

An introduction is not necessary for apple. It is a healthy fruit and it is eaten throughout the world.
The nutrients in 100 g edible apple include:

• Water – 84.9 g
• Protein – 0.3 g
• Fat – 0.6 g
• Carbohydrates – 11.4 g
• Organic acids 0.5 g – Malic acid 425 mg, Citric acid 30 mg, oxalic acid 0.5 mg, salicylic acid 0.31 mg
• Fibre – 2.0 g
• Minerals - 0.3 g – sodium 1 mg, potassium 120 mg, magnesium 6 mg, calcium 6 mg, iron 250 micro g, copper 50 micro g, zinc 100 micro g, selenium 1 micro g, iodide 1 micro g.
• Vitamins - vitamins A, B1, B6, nicotine amide, pantothenic acid, Biotin, folic acid, vitamin C – 12 mg, vitamins E, and K
• Purine - 14 mg

Apple is one of the best foods between two meals. You could eat as much as you like.

Minerals, particularly selenium varies with their concentration in the soil.

Banana

Banana is one of the best fruits available and it is packed in a natural container. It is a fast fruit and free from local contamination. It is available in different varieties in the tropical area of this world.
The nutrients in 100 g edible banana include:

• Water – 73.9 g
• Protein – 1.2 g
• Fat – 0.2 g
• Carbohydrates – 20.0 g
• Organic acids 0.6 g – Malic acid 360 mg, Citric acid 200 mg
• Fibre – 1.8 g
• Minerals - 0.8 g – sodium 1 mg, potassium 370 mg, magnesium 30 mg, calcium 7 mg, iron 350 micro g, copper 110 micro g, zinc 195 micro g, selenium 1 micro g, iodide 2 micro g.
• Vitamins - vitamins A, B1, B6, nicotine amide, pantothenic acid, Biotin, folic acid, vitamin C – 12 mg, vitamins E, and K

Banana contains glucose, fructose and sucrose which contain 50% glucose and 50% fructose. Commonly we say fructose as fruit sugar. Excess sugar is converted in the liver as triglycerides, the blood fat. Fructose is metabolized in the liver and the excess is also converted into triglycerides.

If you have diabetes you can eat a small banana, but the amount of carbohydrates must be reduced from the other meals. It is advisable not to eat very ripe banana.

Minerals, particularly selenium varies with their concentration in the soil.