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1

2

cup grated Parmesan cheese cup shredded provolone cheese cup tomato sauce (optional) tablespoons chopped fresh parsley (garnish)

In a large skillet, saute the leeks until tender.

Transfer them to a

1

V2-

and rosemary

in the

butter

or 2-quart casserole.

765

766 VITAMIN-RICH

Make

FOODS AND RECIPES

four wells in the leeks and carefully break an egg into

each. Sprinkle the eggs with the Parmesan and provolone cheese. Bake at 375° until the eggs are set, about 10 minutes. Top the

eggs with tomato sauce,

Serves 2 to

desired, and garnish with parsley.

if

4.

Curried Eggs and Avocados Serve over vitamin

rice,

bulgur or whole wheat toast.

E

pantothenate

vitamin B12

riboflavin

tablespoons butter cup minced onion 3 tablespoons whole wheat flour 2 teaspoons curry powder (or to 3

V4

taste)

2 cups milk 12

hard-cooked eggs, quartered

2 avocados, thickly sliced

chopped fresh parsley In a it

is

medium-size

skillet

or saucepan, melt the butter until

Add

bubbling but not brown.

(garnish)

the onions and saute until they

are tender and translucent, about 5 minutes.

Add

the flour and curry

Do

powder and cook,

stirring constantly

brown. Add the milk gradually and is smooth and medium thick, about 8 minutes. Add the eggs and avocados. Cook, stirring gently, just until they're heated through. Garnish with parsley. to

form a paste.

continue to

not

stir until

Serves 4 to

6.

let

it

the sauce

EGGS 767

Broccoli-Stuffed Eggs vitamin

K

vitamin

C

vitamin

A

2 broccoli stalks (each about 3

inches long)

4 hard-cooked eggs, halved 2 tablespoons water 1

1

1

1

'/2

Va

tablespoon lemon juice tablespoon cottage cheese teaspoon French-style mustard

teaspoon minced scallions teaspoon tamari or soy sauce (preferably reduced sodium) teaspoon paprika

Peel the thin, tough skin from the broccoli stems.

Steam the

broccoli until tender.

remove the yolks from the eggs. Place the yolks a blender with the water, lemon juice, cottage cheese, mustard, Carefully

in

and paprika. Trim off about V2 inch of the broccoli florets and reserve them for a garnish. Coarsely chop the broccoli and add it to the other ingredients in the blender. Process them on low speed until scallions, tamari

smooth. Stuff the egg whites with the yolk mixture, and garnish each half with

some of the reserved

Serves

4.

broccoli florets. Serve

them

chilled.

CHAPTER

MAIN DISHES Super Chili

MAIN DISHES 769

1

tablespoon blackstrap molasses dash of cayenne pepper (optional)

Soak the beans in water overnight. Place the beans in a large saucepan with enough water to cover them, bring them to a boil and simmer them gently until soft, about Wi hours. Drain them,

Wi cups of the cooking liquid. Brown the beef in a large, hot, lightly

reserving

oiled skillet. Place

the liver in a blender with a quarter of the onion, and process them on low to medium speed until smooth. Stir the liver into the browning meat. Chop the remaining onion. When the meat is cooked through, add the chopped onions and peppers, garlic, chili powder, cumin and oregano. Cook until the onions become

translucent.

tomato paste, cooked kidney beans, reserved cooking liquid, corn, tamari, molasses and cayenne, if used. Simmer the chili until the onions and peppers are tender. Serve Stir in the

it

hot.

Serves

8.

From The Natural Healing Cookbook by Mark Bricklin and Sharon Emmaus, Pa., 1981.

Claessens, Rodale Press,

Oxtail, Barley

and Braised Cabbage Stew

Here's a hearty one-pot stew from the British Isles that's best eaten on a stormy night in front of a warming wood fire. vitamin

K

vitamin 8,2

pantothenate

vitamin

E

niacin

riboflavin

vitamin B^

vitamin

C

IVi

pounds

oxtails, cut into 1-inch

pieces

770 VITAMIN-RICH

FOODS AND RECIPES

tablespoons whole wheat flour tablespoons vegetable oil 2 cloves garlic, minced 4 thin leeks, split and thinly sliced 2 stalks celery with leaves, thinly 3 3

sliced 3

or 4 tomatoes, chopped

bay leaves cup barley Va, teaspoon dried marjoram 2 cups beef stock or water V/i pounds cabbage, coarsely chopped 8 cups boiling water 2 1

3 1

tablespoons butter medium onion, coarsely chopped

minced fresh

2 tablespoons

dill

sour cream or yogurt (garnish)

Dredge the meat in

a skillet and

to 4-quart

toes,

in 2

brown

heavy stew

tablespoons of the

the meat on pot.

Add

all

flour.

Heat the

sides. Transfer

it

oil

to a 3-

the garlic, leeks, celery, toma-

bay leaves, barley, marjoram and stock or water. Cover it to boil. Then lower the heat and simmer

the stew and bring for

1

hour.

Meanwhile, place the cabbage boiling water. Let

it

in a

deep bowl and add the

stand for 5 minutes, then drain

it,

reserving

the liquid.

Heat the butter in a heavy saucepan until it turns brown. the onions and remaining tablespoon of flour and cook, stirring constantly, until the mixture is browned. Add the cabbage and stir. Cover the saucepan and simmer for 15 minutes, or until the cabbage turns pinkish in color. (Add a few tablespoons of the reserved liquid if necessary to prevent scorching.) Add the cabbage mixture to the stew along with 4 cups of the reserved liquid. Cook for 20 minutes or until the meat is tender. Remove the bay leaves. Sprinkle in the dill and serve

Add

MAIN DISHES 771

the Stew hot, garnishing each serving with a dollop of sour

cream

or yogurt.

Serves

6.

Tocana (Romanian Onion Stew with Beef

and Peppers) If you have a penchant for onions, this stew Serve over cornmeal mush or brown rice.

vitamin

C

is

for you.

vitamin B12

772 VITAMIN-RICH

FOODS AND RECIPES

Stew and bring it to a boil, then lower the heat to simmer, stir and cook for 45 minutes, or until the meat is tender. Check it during cooking, adding more water if necessar\ (the stew should be fairlv thick).

Serves

4.

Middle Eastern Wheat Kernel, Lamb and Navy Bean Stew Lime and mint cool

this steu

C

vitamin

niacin

vitamin B,;

thiamine

2

tablespoons butler

2

large onions, sliced

2

lamb shanks, cut

into 2-inch

pieces 4 cups water

'/: '/:

Va

2

Va 1

1

pinch of cayenne pepper teaspoon turmeric

cup dried navy beans, soaked in water overnight cup wheat kerneN. soaked in water o\ernighl tomatoes, cut into chunks teaspoon ground nutmeg potato, cubed tablespoon chopped fresh mint juice of

1

lime

Heal the butter in large stew pot and saute the onions until Add the lamb and cook, stirring frequenth unlil it's brown. Add the water, cayenne, turmeric and beans. Bring the hour. stew to a boil, lower the heat. co\er it and simmer for wilted.

.

1

MAIN DISHES 773

Add

the wheat kernels, tomatoes and nutmeg and cook for 15 minutes more. Then add the potatoes and simmer for 45 minutes more, or until the wheat kernels and potatoes are tender. Stir in the mint and lime juice. Cook for 5 minutes more.

Serves 4 to

6.

and Parmesan Casserole

Millet Millet

is

a light, tasty grain that can be used in

most dishes

that call for rice.

thiamine

riboflavin

niacin

2 tablespoons butter

Vh

1

tablespoon vegetable

1

small onion, minced

oil

1

stalk celery, thinly sliced

1

cup

millet

to 3 cups chicken stock 1

bay leaf

'/4

strip lemon rind cup pine nuts or walnuts cup currants

10

medium mushrooms,

1

'/4

'/2

thinly sliced

cup grated Parmesan cheese Parmesan or Romano cheese

2 tablespoons grated

Heat the butter and

oil in

a 2-quart flameproof, ovenproof

casserole or ovenproof saucepan, and saute the onions and celery

slowly until they are wilted, about 15 minutes.

Add

the millet

30 seconds. Add Vh cups of the chicken stock, the bay leaf, lemon rind, pine nuts or walnuts and currants and bring them slowly to a boil. Cover the casserole and bake

and cook,

at

stirring, for

325° for 20 minutes.

774 VITAMIN-RICH FOODS

Carefully fold in the

AND RECIPES

mushrooms and

'/:

cup of Parmesan

of the stock, add just enough more stock to make the mixture moist. Reduce the heat to 300° and continue cooking for 10 to 15 minutes more. At serving time, the millet has absorbed

cheese.

If

remove

the bay leaf and

lemon

all

rind,

and

fluff the millet

gently

with a fork. Sprinkle the top with extra Parmesan or, for a contrasting flavor, grated

Serves

Romano

cheese.

4.

Stuffed Zucchini vitamin

C 4

Va

medium medium

1

zucchini

cup vegetable

oil

onion, thinly sliced

green pepper, finely diced cups cooked brown rice 2 cups shredded sharp cheddar cheese '/^ cup tomato sauce V2 teaspoon minced fresh basil V2

Vi

1

Cut the zucchini in half, carefully scoop out the pulp and Vi cup. Heat the oil, add the onions and green peppers and saute. Add the rice. Cook and stir it over high heat until it's lightly browned. Add the zucchini pulp, cup of the shredded cheese, the tomato sauce and basil. (Add a little hot water if the reserve

1

mixture

is

too dry.)

Stuff the zucchini halves with the mixture. Place the zucchini, stuffed-side up, in a greased

20 minutes. return

it

Top

to the

melts.

Serves

8.

baking pan. Bake

at 350° for

the zucchini with the remaining cheese and

oven for

5 to

10 minutes, or until the

cheese

MAIN DISHES 775

Hot Vegetable Provencal vitamin

C

Va

vitamin

cup olive

A

vitamin

K

oil

2 cups sliced onions 2 cloves garlic, 3 3'/2 1

minced

green peppers, cut into thin strips cups cooked tomatoes package (9 ounces) frozen artichoke hearts

'/4

Va 1

head cabbage, sliced teaspoon thyme tablespoon chopped fresh parsley (garnish)

Heat the

oil in

a large skillet over

medium

heat. Saute the

onions, stirring occasionally, until pale yellow and soft.

Add

the

and cook for minute. Add the green peppers, tomatoes, artichoke hearts, cabbage and thyme. Reduce the heat to low. Simmer uncovered for 25 to 30 minutes. Transfer everything to a serving dish and garnish with the parsley.

garlic

1

Serves

6.

Down Home

Potato Casserole

thiamine

vitamin

3

pounds potatoes,

2

medium

2'/2

Va

Vi

C thinly sliced

onions, thinly sliced

cups peas cup shredded Monterey Jack cheese cup shredded sharp cheddar cheese

FOODS AND RECIPES

776 VITAMIN-RICH

'/4 1

V2

3

cup wheat germ teaspoon dried thyme teaspoon cayenne pepper tablespoons butter, softened

2 cups milk

Dry the potato

slices.

Arrange a third of them

of a well-buttered 9 x 13-inch baking dish.

in the

Top with

bottom

a third of

the onions and sprinkle a third of the peas over the onions. In a small bowl,

combine the Monterey Jack and cheddar

cheese, wheat germ, thyme and cayenne. Sprinkle a third of this

mixture over the peas. Dot with

1 tablespoon of the butter. Create two more layers of the ingredients in the same fashion, beginning with potatoes, then onions, peas, cheese mixture and butter. Pour the milk over the top and bake for 30 minutes

at 400°.

Then reduce

the heat to 350° and bake for 20 to 30 minutes

until the potatoes are tender and the top is golden brown. Let the casserole stand for 15 minutes before it's served.

more,

Serves 6 to

8.

Cheese Souffle vitamin B12

tablespoons butter 3 tablespoons whole wheat flour 1 cup milk 3

eggs, separated

5 1 '/>

cups grated or crumbled farmer cheese

in a skillet, stir in the flour until smooth, from the heat. Slowly stir in the milk until smooth. Return the sauce to the heat and cook until thickened.

Melt the butter

then remove

it

MAIN DISHES 777

Beat the egg yolks the yolks a in the

little at

until thick,

then add the milk sauce to

a time, beating well after each addition. Stir

cheese.

Beat the egg whites mixture, working

in

until stiff,

plenty of

then fold them into the cheese

air.

Pour the mixture into a buttered at 325° for

Serves

Bake and golden brown.

l'/2-quart casserole.

45 minutes, or until the souffle

is tall

4.

From The Complete Dairy Foods Cookbook by E. Annie Proulx Lew Nichols, Rodale Press, Emmaus, Pa., 1982.

and

Stir-Fried Peppers This peppers,

and Tofu

is

a colorful dish and

it

is

even more

if

you can use both red and green

attractive.

It is

the perfect centerpiece

for a vegetarian dinner.

vitamin

A

vitamin

E

vitamin

C

2 tablespoons vegetable 2 cloves garlic, 1

vitamin B^

oil

minced

tablespoon grated fresh ginger or V2 teaspoon ground ginger

2 carrots, cut diagonally into

'/4-

inch slices 2 green or sweet red peppers, cut into 1-inch pieces

5 or 6 scallions, cut into 2-inch pieces 2

1

V2

tablespoons tamari or soy sauce (preferably reduced sodium) tablespoon vinegar

pound

firm tofu,

cubed

778 VITAMIN-RICH

FOODS AND RECIPES

Heat the oil in a large skillet or wok. Add the garlic, ginger and carrots and stir-fry for about 2 minutes. Add the peppers and stir-fry for about 3 minutes. Add the scallions and stir-fry for about minute. Add the tamari and vinegar and gently stir in the tofu. Cover and steam the mixture over low heat for about 1

6 minutes.

Serves

4.

Buck-Corn Burgers thiamine

niacin

buckwheat groats, cooked cup corn germ

2 cups Vi 1

egg (optional)

1

small onion, grated

1

teaspoon poultry seasoning

food processor or with a potato ricer. Combine them with the corn germ, egg (if used), onion and poultry seasoning, then form patties. (If the mixture is too dry to form patties, add a little stock or tomato juice. If it is too soft, refrigerate it for a few hours for easier shaping.)

Puree the cooked groats coarsely

Brown pan

in a

the patties slowly on a well-oiled or buttered griddle or

until crisp

on both

sides; or brush

them with

oil

and

broil,

turning once.

Makes

10.

Lentil Loaf This lentil dish is good served with broiled tomatoes, a leafy green vegetable, baked winter squash, a big tossed salad or

—

MAIN DISHES 779

just about anything else. It's as

good cold as

it

is

hot,

and

it

makes deHcious sandwiches.

C

vitamin

onion, minced

1

minced pound mushrooms, minced

2 cloves garlic, '/4

2 1

'/:

tablespoons butter

cup lentils, ground teaspoon dried thyme pinch of ground clove pinch of ground nutmeg pinch of cayenne pepper

2 eggs, Va

beaten

cup tomato juice

2 tablespoons slivered

Cook very

the onions, garlic and

Remove them from

soft.

almonds

mushrooms

the heat and

in

the butter until

stir in

the lentils,

thyme, clove, nutmeg, cayenne, eggs, tomatojuice and almonds. Pour the mixture into a buttered 9 x 5-inch loaf pan and bake at 350° for 30 minutes, or until the top is lightly browned and the loaf

is

dry.

Serves

Brown

6.

Rice, Cheese

and Nut Loaf

A delightful medley of tastes and textures, this hearty, crunchy loaf needs only a salad to make a wholesome meal. thiamine

tablespoon vegetable tablespoon butter

oil

780 VITAMIN-RICH FOODS

1

3

'/2 '/2 '/2

1

1

2 2

AND RECIPES

onion, chopped large stalks celery with leaves,

chopped cup chopped cashews cup chopped walnuts cup sunflower seeds cup cooked brown rice cup ricotta cheese teaspoons chopped fresh chives tablespoons chopped fresh parsley

1

'/:

teaspoons dried thyme

2 eggs, beaten Va Va

cup wheat germ cup sesame seeds

In a large skillet, heat the oil and butter, then saute the onions until limp. Add the celery, cover the skillet and cook for 5 minutes. In a mixing bowl, combine and mix the cashews, walnuts, sunflower seeds, rice, cheese, chives, parsley, thyme and eggs.

Add

the onions and celery.

Sprinkle half the wheat germ on the bottom and sides of a greased 9 x 5-inch loaf pan. Turn the mixture into the pan and sprinkle the remaining wheat germ and the sesame seeds on top.

Bake

at 350° for

Serves 6 to

8.

1

hour.

CHAPTER

FISH I

Haddock with Ginger Glaze vitamin B12

niacin ^

Va to V2

V4

cup water pound haddock

fillets

I '

1

teaspoon cornstarch cup cold water teaspoon grated fresh ginger

1

clove garlic, minced

1

Va

2 teaspoons tamari or soy sauce

I

V2

1

V2 1

(preferably reduced sodium) teaspoons cider vinegar teaspoons honey

{

scallion, thinly sliced

^

)

Bring Va cup of water to a boil in a medium skillet. Add the haddock and lower the heat. Poach the fish on one side for 2 to 3 minutes, then turn the fish and poach until it is opaque throughout. Add more water, if necessary. 781

\

782 VITAMIN-RICH FOODS

AND RECIPES

Dissolve the cornstarch

warm

gently to a

in the

cold water. Transfer the fish

serving platter. Pour off any water remaining

Place the cornstarch mixture, ginger, garlic, tamari,

in the skillet.

vinegar and honey in the

skillet.

Over medium

heat, stir the sauce

thickened and reduced by almost a third. Pour the fillets. Top the dish with the scallion,

until slightly

ginger sauce over the fish

and serve

immediately.

it

Serves

2.

Peachy Fish Amandine vitamin

E

'/3

3 1

3

cup almonds,

sliced or

chopped

tablespoons butter

pound

filleted fish

peaches, sliced

Saute the almonds briefly in the butter. Remove the almonds are golden. Add the fish to the hot butter and saute for 6 to 8 minutes, or until the fish is just opaque throughout. Transfer it to a serving platter. Top it with the almonds and

when they

sliced peaches.

Serves

4.

Salmon Croquettes vitamin B,2 vitamin

pantothenate

D 1

medium

onion, chopped

4 scallions, chopped 1

tablespoon butter

vitamin B^

FISH 783

can (15'/2 or 16 ounces) pink salmon, drained and flaked cup cottage cheese 1 3 eggs 2 egg yolks 2 cups whole wheat bread crumbs tablespoon minced fresh chives 1 or '/: teaspoons dried chives tablespoon minced fresh dill or 1 1 '/2 teaspoons dried dill tablespoon minced fresh parsley 1 or Vi teaspoons dried parsley Va teaspoon paprika 1

1

1

Saute the onions and scallions

them

are translucent. Transfer

in the butter until the

to a large bowl.

Add

cottage cheese, eggs, egg yolks, bread crumbs, chives, ley

and paprika

Form

to the

bowl and mix

the mixture,

1

tablespoon

dill,

pars-

well. at a time, into small cro-

them on a greased cookie sheet and bake for 20 minutes. The croquettes are done when they're the touch. Or saute them in butter until browned. quettes. Place

Makes about

onions

the salmon,

at 350°

firm to

35.

Steamed Fish with Spinach and Parmesan Cheese i

There's only one word to describe this dish vitamin

A

vitamin

vitamin B|2

1

K

niacin

pound

halibut,

fillets,

sensational!

vitamin

C

*

1

haddock or cod

cut into four portions

784 VITAMIN-RICH

1

FOODS AND RECIPES

pound spinach, chopped and cooked

1

egg yolk, beaten

1

small onion, grated

teaspoon ground nutmeg cup yogurt 2 teaspoons lemon juice Vi cup grated Parmesan cheese '/s

Va

mushroom

slices (garnish)

lemon wedges

(garnish)

Arrange a piece of cheesecloth along the bottom and up the sides of a perforated or bamboo steamer. Add the fish and steam it over boiling water for 5 to 8 minutes. When the fish is almost done, use the cheesecloth to transfer the fish to a buttered ovenproof casserole. Drain the spinach. Mix the spinach with the egg yolk, onions, nutmeg, yogurt, lemon juice and half of the Parmesan cheese. Spread the mixture over the steamed fish. Sprinkle it with the remaining cheese and slip it under the broiler until the cheese melts and is lightly browned. Garnish with mushrooms and lemons. Serves

4.

CHAPTER

POULTRY AND LIVER Turkey Pie vitamin

A

vitamin

pantothenate

1

]

C

niacin ^

vitamin B^

green pepper, minced

j

4 carrots, thinly sliced

chopped minced mushrooms, sliced

2 stalks celery,

*

2 onions,

«

10 to 12 3

tablespoons vegetable

oil

2 cups peas

teaspoon dried sage teaspoon dried thyme 1 teaspoon dried basil '/4 cup plus 2 tablespoons butter '/4 cup whole wheat flour 2 cups turkey or chicken stock 1 cup half-and-half Va teaspoon ground nutmeg pinch of cayenne pepper Vi

,j

*

1

'

^ ^ 1

''

785

786 VITAMIN-RICH

FOODS AND RECIPES

4 cups cubed cooked turkey 6 potatoes '/2

to Va '/4

cup milk cup grated Parmesan cheese

Saute the green peppers, carrots, celery, onions and mushrooms in the oil until limp. Blanch the peas in simmering water for 3 minutes, then drain them and add them to the other veg-

Add

the sage, thyme and basil. cup of the butter in a saucepan and cook until foamy. Stir in the flour and cook for to 2 minutes over low heat. Whisk in the stock and continue cooking, stirring constantly, until the mixture begins to thicken. Stir in the half-and-half and cook until thick enough to coat the back of a spoon. Add the nutmeg and cayenne. In a large bowl, combine the sauce with the cooked vegetables and turkey. Then pour the mixture into a buttered or oiled 9 X 13-inch baking dish. Cook the potatoes in simmering water until tender. When they're cool enough to handle, peel the potatoes, if desired, and mash them. Beat in the milk, the remaining butter and half of the Parmesan cheese. Spread the potatoes on top of the turkey mixture (or pipe them on with a decorative pastry tube). Sprinkle etables.

Melt

Va

1

the top with the remaining cheese. Refrigerate the pie until you're it. Bake at 350° until the pie browned on top, about hour.

ready to bake

and

lightly

is

warm and bubbly

1

Serves 6 to

Liver with

8.

Mixed Vegetables vitamin

vitamin B,2

K

A

riboflavin

pantothenate

vitamin

niacin

folate

vitamin

vitamin B^

thiamine

vitamin

V4

pound

calf liver or

liver

baby beef

C E

POULTRY AND LIVER 787

3

tablespoons whole wheat flour

2 teaspoons dried basil 2 tablespoons vegetable oil 1

small zucchini

2 scallions,

chopped

10 cherry tomatoes, halved 2 teaspoons tamari or soy sauce

(preferably reduced sodium)

Cut the liver into long, thin strips. Combine the flour and on wax paper, and dredge the liver slices in the mixture. tablespoon of the oil in a medium skillet, and saute Heat the liver over low to medium heat. It should be cooked just until the inside of each strip remains pink. Do not overcook. Transfer the liver to a serving plate and keep it warm. Cut the zucchini in half crosswise, then lengthwise. Cut each basil

1

section into long, thin strips.

Add

then add the scallions and

and cook.

stir

the remaining

When

oil

to the pan,

the scallions wilt,

add the zucchini. Add a few spoonfuls of water if necessary to keep the vegetables from sticking. When the scallions and zucchini are slightly softened, add the tomatoes and tamari and stir to combine them. Place a lid on the skillet and allow the vegetables to steam until tender, stirring occasionally, for about 10 minutes. At serving time, arrange the vegetables on two sides of the liver. Serves

2.

From The 20-Minute Natural Foods Cookbook by Sharon sens, Rodale Press, Emmaus, Pa., 1982.

Claes-

Oven-Baked Chicken and Vegetables C

vitamin

A

niacin

vitamin

vitamin

E

vitamin B^

pantothenate

2 carrots, cut into large pieces 1

large potato, thickly sliced

788 VITAMIN-RICH

FOODS AND RECIPES

1

sweet potato, thickly sliced whole chicken breast, halved and skinned

1

onion, thinly sliced

1

'/2

cup water

Place the carrots, potatoes and sweet potatoes in a casserole, arranging the chicken breasts on top. Cover them with the onions. Pour the water over all. Cover the casserole and bake at 350° for Wi hours, or until the chicken and vegetables are tender.

Serves

2.

From The Natural Healing Cookbook by Mark Bricklin and Sharon Claessens, Rodale Press, Emmaus, Pa., 1981.

Cashew Chicken with Brown Rice pantothenate

niacin

1

1

vitamin B^

cup chopped onion clove garlic, minced

tablespoon vegetable oil cups cottage cheese Va cup chicken or turkey stock 2 cups cubed cooked chicken 1

1

Vi

breast '/>

cup toasted cashews dash of nutmeg

teaspoons tamari or soy sauce (preferably reduced sodium) tablespoon chopped fresh parsley 4 cups hot cooked brown rice 2

1

onions and garlic in the oil until tender. In a blender, combine the cottage cheese and stock. Process them on medium speed until smooth. In a large skillet, saute the

POULTRY AND LIVER 789

Add the blended sauce to the vegetables. Stir in the chicken, cashews, nutmeg, tamari and parsley. Over low heat, stir constantly until the ingredients are hot, but

because the cheese sauce the hot

cooked brown

Serves

may

do not

let

them

boil

curdle. Serve the mixture over

rice.

4.

From The Natural Healing Cookbook by Mark Claessens, Rodale Press,

Emmaus,

Bricklin and Sharon

Pa., 1981.

CHAPTER

SIDE DISHES Brussels Sprouts with Sesame Casserole vitamin

C 1

1

vitamin

small onion, diced green pepper, minced

1

medium

1

clove garlic, minced

1

tablespoon vegetable

3 1

I

1

2

leek, split

1

'/4

and chopped oil

tablespoons sesame seeds tablespoon dried oregano cup cottage cheese

tablespoon whole wheat flour tablespoons wheat germ juice of lemon tablespoon tahini (sesame butter) teaspoon sesame oil cup stock 1

1

790

E

SIDE DISHES 791

cups shredded Brussels sprouts, steamed teaspoon paprika

3'/2

V2

Saute the onions, peppers, leeks and garlic in the oil over for 10 minutes, or until soft. Stir in the sesame seeds and oregano, and saute for 3 to 5 minutes more. Remove

medium-low heat the vegetables

from the heat and

set

them

In an oiled, deep, 2-quart baking dish,

cheese, flour and wheat germ.

Mix them

aside.

combine the cottage

well. Fold in the veg-

combine the lemon juice, tahini, sesame oil and stock. Blend them well, preferably with a whisk. Alternate folding the tahini mixture and the Brussels sprouts into the cottage cheese mixture. Pat it all down. Cover it tightly. Bake at 300° for 15 minutes, then sprinkle the top with paprika etable mixture. In a small bowl,

and bake for

15

Serves 4 to

minutes more. 6.

Hawaiian Vegetable Medley vitamin

A

792 VITAMIN-RICH FOODS

AND RECIPES

2 teaspoons cornstarch 2 tablespoons water 1

can (4 ounces) water chestnuts, sHced

Heat the oil in a medium skillet and saute the onions, green peppers and celery for 3 to 5 minutes. Do not let them brown. Add the carrots, green beans and stock. Simmer, covered, until the vegetables are tender, about 10 to 12 minutes. Add the snow peas, pineapple and tamari, and simmer for 2 minutes more. Dissolve the cornstarch in the water. Add the water chestnuts and cornstarch mixture to the skillet. Cook, stirring constantly, until the liquid is

Serves

thickened.

4.

From Rodale's Basic Natural Foods Cookbook edited by Charles Gerras, Rodale Press, Emmaus, Pa., 1984.

Orange Rice This

is

it

a grand production,

which

it

takes a

little

longer, but the

always received justifies the extra effort. and dinner will for a special occasion, or just make it

delight with

Make

Pilaf

it

is

—

be special. vitamin

C 1

2 1

2 2 2

tablespoon vegetable tablespoon butter

oil

onion, minced

cups brown rice cups orange juice cups boiling water

2 cloves 1

small piece

cinnamon

stick

SIDE DISHES 793

Va

3

teaspoon ground ginger tangerines or oranges, peeled and

sectioned Vi

Va 1

cup cup

raisins

sliced

almonds

tablespoon honey

oil and tablespoon of the onions until soft. Add the rice and continue butter and saute the cooking for 5 minutes, stirring constantly. Add the orange juice to the boiling water. Pour that over the rice. Add the cloves, cinnamon and ginger. Cover the saucepan and simmer for 40

In a large saucepan, heat the

minutes, or until the liquid

is

absorbed.

I

Remove

the cloves and

cinnamon stick. Reserve 6 tangerine or orange sections. Stir in the remaining sections and the raisins. In a small skillet, heat the remaining tablespoon of butter and saute the almonds until golden. Place the rice in a serving dish and top it with the reserved fruit and the sauteed almonds. Drizzle the top with the honey.

Serves 6 to

8.

Asparagus Amandine vitamin

K 1

'/(

1

Va

2 1

vitamin

E

vitamin

tablespoon butter

cup sliced or slivered almonds cup sliced mushrooms cup minced fresh parsley teaspoons grated lemon rind pound asparagus

mushrooms. Cook over low are golden and the rind.

heat, stirring

mushrooms

Add

almonds and often, until the almonds

In a large frying pan, melt the butter.

and lemon

C

the

are tender. Stir in the parsley

794 VITAMIN-RICH

FOODS AND RECIPES

Using white kitchen

string, tie the

asparagus spears into

small bundles about 2 to 3 inches in diameter. the spears in each bundle are about the

same

(Make sure

all

of

thickness.)

Bring a very large pot of water to a boil. Carefully lower the bundles into the water. Cook at a boil just until the asparagus is

tender, about 5 minutes.

Remove the asparagus from the water. Remove the string and place the asparagus on a serving platter. Cover it with the almonds and mushrooms. Serves

4.

From Cooking with the Healthful Herbs by Jean Rogers, Rodale Emmaus, Pa., 1983.

Press,

Applesauce-Filled Squash itamin

A

SIDE DISHES 795

Carrots, Cauliflower vitamin

and Pumpkin Seeds

A 1

1

tablespoon vegetable oil medium onion, sliced into thin rings

2 cups cauliflower florets 2 1

'/4

medium

carrots, sliced diagonally

tablespoon minced fresh parsley cup hulled pumpkin seeds

In a large skillet, heat the oil, then

add the onions. Saute

them over medium heat for to 2 minutes. Stir in the cauliflower florets and carrots. Add a few spoonfuls of water and steam the 1

vegetables until tender, about 15 minutes, stirring occasionally.

more water if necessary.) Toss the vegetables with parsley and pumpkin seeds. Serve them hot.

(Add a the

little

Serves

4.

Gingered Apples and Sweet Potatoes vitamin

A 2

vitamin

E

vitamin

C

medium sweet potatoes

2 tart apples '/2

V2

cup apple cider or chicken stock teaspoon grated fresh ginger dash of cinnamon

Cut the sweet potatoes in half lengthwise, then cut them crosswise into thin slices. Quarter the apples and cut them into thin slices.

Place the sweet potatoes and apples in layers

in

an 8 x

8-

inch baking dish. Pour on the cider or stock, sprinkle the top

with the ginger, and dust

it

with the cinnamon.

796 VITAMIN-RICH FOODS

Bake

at 350° for 45

AND RECIPES

minutes or

until the

sweet potatoes are

tender.

Serves

4.

Spinach with Wheat Germ, Nuts and Raisins Even those who profess

to hate spinach will love this su-

pernutritious version.

vitamin

A

vitamin

K

SIDE DISHES 797

Creamy Potato vitamin

C

Salad,

Utah Style

798 VITAMIN-RICH

3 1

Vi

Va 1

FOODS AND RECIPES

tablespoons mild vinegar tablespoons chopped fresh dill teaspoon French-style mustard tablespoon minced sweet red

pepper

Steam the green beans just until crisp-tender. While the beans are steaming, place the walnuts, vinegar, dill and mustard in a blender. Process them on low to medium speed until they make a relatively smooth sauce. When the green beans are done, toss them with the sauce and the minced pepper. Serve them hot or chilled.

Serves

6.

CHAPTER

\

SALADS Brown Rice Tabbouleh vitamin

C 2

1

Vz

Vi Vi

Va Va '/4 '/4

In a

riboflavin

cups cooked brown rice cups chopped fresh parsley cup chopped scalhons cup chopped fresh mint cup chopped tomatoes teaspoon cinnamon cup lemon juice cup ohve oil

medium-size mixing bowl, combine the brown

parsley, scallions, mint, tomatoes and cinnamon.

lemon juice and coat

it

oil.

rice,

Combine

Pour them over the tabbouleh and toss

the it

to

evenly.

Serves 4 to

6.

799

AND RECIPES

800 VITAMIN-RICH FOODS

Cauliflower and Pine vitamin

C

vitamin

Nut Tomato Salad

E

vitamin

A

pounds tomatoes, peeled, seeded and minced 2 cloves garlic, minced 2 tablespoons lemon juice '/: cup olive oil teaspoon cayenne pepper '/s 10 fresh basil leaves, minced '/4 cup minced fresh parsley '/2 cup pine nuts 1 large head cauliflower, broken 2

into florets

Place the tomatoes

in

a ceramic or glass bowl.

Mix

in the

lemon juice, oil, cayenne, basil and parsley. Cover the bowl and let it stand at room temperature for 2 hours. Stir the

garlic,

mixture occasionally. Then

chill

it

for

1

hour.

Spread the pine nuts on a baking sheet and toast them 300° for 10 to 15 minutes, stirring occasionally.

golden, being careful not to overbrown the nuts.

them cool. Steam the cauliflower Cool, cover and chill it. and

at

Bake just until Set them aside

let

To

just until tender, about 7 minutes.

serve the salad, arrange the cauliflower on a serving dish,

pour the tomato mixture over

it

and sprinkle the top with the

pine nuts.

Serves

6.

From Rodale's Soups and Salads Cookbook and Kitchen Album edited by Charles Gerras, Rodale Press, Emmaus, Pa., 1981.

SALADS

California Chicken and vitamin

niacin

3 1

Vz

Almond

801

Salad

E

cups cubed cooked chicken cups coarsely chopped celery

minced cup almonds, coarsely chopped Vi cup mayonnaise Vi cup yogurt tablespoon lemon juice 1 avocado, mashed 1 2 tablespoons minced fresh dill 2 scallions,

'/>

6 lettuce leaves

mixing bowl, combine the chicken, celery, scaland almonds. Cover and chill them. In a small mixing bowl, whisk together the mayonnaise, yogurt, lemon juice, avocado and dill. Beat the dressing until creamy. Cover and chill it. Just before serving time, arrange a lettuce leaf on each plate. Toss the dressing and salad together and place a mound on each In a large

lions

leaf.

Serves

6.

From Rodale's Soups and Salads Cookbook and Kitchen Album edited by Charles Gerras, Rodale Press, Emmaus, Pa., 1981.

CHAPTER

BEVERAGES Melon Delight

Icy

vitamin

C

Vz '/2

cup chopped cantaloupe cup chopped pineapple

2 tablespoons yogurt or buttermilk 3 '/4

cubes teaspoon vanilla extract dash of nutmeg fresh mint sprigs (garnish) ice

Place the cantaloupe, pineapple, yogurt or buttermilk, ice in a blender and process them on high smooth. Serve the drink over ice in two tall chilled glasses. Garnish with mint.

cubes, vanilla and nutmeg

speed

until

Serves 802

2.

BEVERAGES 803

Bananaberry Shake is thick, creamy and better than a milk shake. whichever fruits are in season. you can use And

This shake

vitamin

C

CHAPTER

AND SNACKS

DESSERTS

Sunflower Sesame Treats pantothenate

vitamin B^

V4 Va V2

Va '/?

I

cup cup cup cup cup cup

ground sunflower seeds tahini (sesame butter) shredded coconut honey toasted wheat germ minced dates or raisins

medium-size mixing bowl, combine the sunflower seeds and tahini. One at a time, mix in the coconut, then the honey, wheat germ and dates or raisins. Mix everything together thoroughly. Separate the mixture into two portions. Place each portion on a separate piece of wax paper. Form each into a roll about 4 inches long. Wrap it securely in wax paper and chill it thoroughly. For serving, unwrap the rolls and cut them into V2In a

inch slices. Store

Makes about 804

them 16.

in

the refrigerator.

DESSERTS AND SNACKS 805

Lemon Walnut Frozen Yogurt

*

This keeps well in a 0° freezer for two or three days. vitamin B,2 t

2 teaspoons unflavored gelatin 2 tablespoons boiling water

,

2 cups yogurt V2 '/3

V4 1

Va

cup nonfat dry milk cup honey grated rind of 2 lemons cup lemon juice

.'

egg white ^

cup chopped walnuts

Dissolve the gelatin

in the boiling

water. In a mixing bowl,

combine the yogurt, dry milk, honey, lemon rind, lemon juice and dissolved gelatin and mix them well with a whisk. Chill the mixture for 45 minutes. Transfer it to the drum of an ice cream maker and process it until it's half-frozen. Beat the egg white peaks form, fold it into the half-frozen yogurt mixture along with the walnuts, and continue processing until the mixture is firm. Transfer it to a freezer container and store it at 0° in the freezer. Before it's served, let it soften a little.

1

^

until soft

Serves

^

,

4.

From Cooking with Emmaus, Pa., 1983.

Fruit by

Marion Gorman, Rodale Press, I

Apple Crepes with Raspberry Syrup •1

vitamin

C

Crepes 3

eggs [

-A

cup whole wheat pastry

flour

806 VITAMIN-RICH FOODS

'/>

1

AND RECIPES

teaspoon honey cup water

Syrup 2

cups fresh or frozen raspberries

2 tablespoons '/>

2

Va

honey

teaspoon vanilla teaspoons arrowroot or cornstarch cup water

Filling

5

tart

apples, thinly sliced

2 tablespoons butter 1

3 Vi

tablespoon honey tablespoons raisins teaspoon cinnamon fresh or frozen raspberries (garnish)

To make

the crepes: In a large mixing bowl, beat the eggs.

mix well. Add the honey and water and mix smooth batter with the consistency of light cream. Pour the batter into a pitcher and let it stand for 30 minutes. To make the syrup: In a small saucepan, combine the raspberries, honey and vanilla. Stir them over low heat until just below boiling. Mix the arrowroot or cornstarch and water and add them to the raspberry mixture. Cook the syrup over low

Add

the flour and

to a

heat until thickened, about 5 minutes. Strain

it

through a coarse

sieve.

To make

the

filling:

Saute the apples

in the

butter until slightly

soft. Stir in the honey, raisins and cinnamon. Remove the from the heat and cover it to keep it warm.

filling

DESSERTS AND SNACKS 807

Pour

V4

cup of the batter

or crepe pan and

batter.

it

it

into a lightly buttered 8-inch skillet

to spread the batter evenly.

Cook

the

minute on each side. Remove it from the pan and on a towel. Repeat the procedure with the remaining

crepe for place

tilt

1

Do

not stack the crepes.

Using about 3 tablespoons per crepe, spoon the filling down the center of each crepe and fold both sides over. Garnish with raspberries.

Serves

4.

Banana Wheat Germ Pudding A

delicious dessert that's great for breakfast!

vitamin

E 2 cups milk 1

cup mashed bananas

2 eggs, beaten 2 tablespoons V2 1

V2

honey

cup raisins teaspoon grated lemon rind cup wheat germ

Scald the milk in a large saucepan. Mix in the bananas, eggs, honey, raisins, lemon rind and wheat germ. Turn the mixture into a buttered

1

-quart casserole and bake at 350° for 50 minutes,

or until a knife inserted into the pudding it

stand for 15 minutes before

Serves

6.

it's

served.

comes out

clean. Let

808 VITAMIN-RICH FOODS

AND RECIPES

Almond Cheesecake The

flavor

"health" dish

is

so extraordinary, you won't believe this

— with about one-half the calories

is

a

and one-third

the fat of ordinary cheesecake. vitamin

E

Crust Va V2

cup sunflower seeds cup wheat germ

1

tablespoon vegetable

1

teaspoon honey

oil

Filling

1

cups ricotta cheese cup low-fat cottage cheese

3

eggs

2

2 egg whites

cup honey Wi teaspoons vanilla extract Va cup blanched almonds, chopped teaspoon grated lemon rind tablespoon whole wheat flour 1 Vi

1

To make

the crust: Grind the sunflower seeds in a blender

with short bursts on high speed. In a small bowl, combine the

ground sunflower seeds and wheat germ. Add the oil and honey and stir the mixture with a fork until combined. Press it into a lightly oiled 9-inch springform pan, covering the bottom and halfway up the sides. To make the filling: Remove any lumps from the ricotta and cottage cheese by mashing them with a wooden spoon against the sides of a large mixing bowl. (The cottage cheese can also be pressed through a sieve for smoothness.)

DESSERTS AND SNACKS 809

Beat the eggs and egg whites together in a medium-size bowl until light. Add them to the cheese mixture along with the honey, vanilla, almonds, lemon rind and flour. Stir the mixture until it's combined. For a light-textured cheesecake, beat the mixture for 5 to 10 minutes on high speed with an electric mixer. Pour the cheese mixture into the prepared crust and bake 350° for 45 to 60 minutes. Turn off the heat and let the cheeseat cake cool in the oven with the door ajar for about an hour. Remove it from the oven and let it cool to room temperature before chilling it. Chill the cheesecake for at least 6 hours before it's

served.

Serves

12.

From The Natural Healing Cookbook by Mark Bricklin and Sharon Claessens, Rodale Press, Emmaus, Pa., 1981.

Butter

Almond Cookies

Delicate and delightful. vitamin

E

Vi Vi 1

V2

cup butter, cup honey

at

room temperature

egg, beaten

cup blanched almonds

1

teaspoon vanilla extract

1

cup whole wheat

flour

Beat together the butter and honey. Beat in the egg. Place in a blender and grind them with short bursts on high speed. Stir them into the batter with the vanilla. Add the flour and stir just until the batter is smooth. Drop the batter by the tablespoon onto two lightly oiled

the

almonds

810 VITAMIN-RICH FOODS

AND RECIPES

baking sheets. Bake at 375° for 8 to 10 minutes, or of the cookies are brown.

Makes

2

until the

edges

dozen.

From The 20-Miniite Natural Foods Cookbook by Sharon sens, Rodale Press, Emmaus, Pa., 1982.

Claes-

CHAPTER

138 BREADS AND MUFFINS Super Squash Muffins Moist and delicious, these muffins are best piping hot from the oven. Any leftovers can be reheated for later enjoyment. thiamine

812 VITAMIN-RICH FOODS

Stir in the nuts

cups,

filling

and

raisins.

AND RECIPES

Spoon

each about two-thirds

Makes about

the batter into greased muffin

full.

Bake

at

350° for 20 minutes.

16.

Whole Wheat Hamburger Buns thiamine

niacin

teaspoon plus 2 tablespoons

'/4

honey pinch of ginger

cup warm water

'/:

tablespoon dry yeast cups whole wheat flour Va cup nonfat dry milk egg Va cup vegetable oil l'/3 cups milk 3 tablespoons butter, melted sesame seeds (garnish) 1

5 to 5'/2

1

In a small bowl, stir Va

the

warm water

not

stir

it

teaspoon honey and the ginger into

until they're dissolved.

Add

the yeast but

Set the bowl aside until the yeast

in.

is

do

foamy, about

10 minutes.

mixing bowl, combine two cups of the flour with the yeast mixture, egg, oil, 2 tablespoons of honey and the milk. Blend the mixture thoroughly. Begin adding In a large

the dry milk.

Add

cup at a time, until the dough is too stiff to beat more flour, with a spoon or electric beater. Then mix the dough with a dough hook, or knead it by hand for about 5 minutes. The dough should 1

be somewhat sticky, neither runny nor dry. Cover rise until doubled, about 45 to 60 minutes.

it

and

let

it

BREADS AND MUFFINS 813

Divide the dough into 15 equal pieces and shape them into Place them on a well-oiled baking sheet. Flatten them

balls.

slightly,

brush the tops with the melted butter, and garnish them

with sesame seeds. Allow them to rise until puffed, about 30 minutes. Bake at 350° for 15 to 20 minutes.

Makes

15.

From Bread Winners by Mel London, Rodale

Press,

Emmaus,

Pa., 1979.

Whole Wheat thiamine

Biscuits niacin

cups whole wheat flour teaspoons baking powder Va cup butter to V4 cup buttermilk 2 2

%

In a medium-size mixing bowl, sift together the flour and baking powder. Cut in the butter until the mixture is the consistency of coarse cornmeal. Make a well in the center of the

mixture, and mix in just enough buttermilk for the dough to hold together. With lightly floured hands, knead the

dough

lightly.

out the dough until it's Va inch thick, then cut it into 8 pieces with a floured biscuit cutter. (If you don't have a Press or

roll

dough

and flatten them slightly.) Place the biscuits touching one another in a well-buttered 8 x 8-inch baking dish. Bake at 400° for 20 to 25 minutes. Eat them as soon as possible, since they do not keep well. cutter, roll the

Makes

8.

into 8 balls

814 VITAMIN-RICH FOODS

AND RECIPES

Double-Barreled Oatmeal Bread We lots

call this loaf

double-barreled because

it's

loaded with

of fiber from the oats, in addition to lots of yeast. Yet, for

all its

hardware,

it's

an amazingly

thiamine

light bread.

pantothenate

folate

niacin

1

V2

V4 Va

2 2'/2

tablespoon dry yeast cup warm water

cup buttermilk or milk cup honey tablespoons butter

whole wheat cup rolled oats

to 2y4 cups Va 1

V4

flour

egg, beaten

cup plus

2 tablespoons brewer's

yeast

Sprinkle the tablespoon of yeast over the it

warm

water. Set

combine Heat them until the lukewarm, then stir in the

aside until the yeast bubbles. In a small saucepan,

the buttermilk or milk,

honey and

butter melts. Cool the mixture to

butter.

bubbling yeast.

Combine

cups of the flour and the oats in a large bowl. mixture and the egg. Beat vigorously to combine them. Stir in the brewer's yeast and enough additional flour to make a stiff dough. (Go easy; too much flour will make the bread heavy.) Work the dough together well, but do not knead it. (It will be too sticky to knead.) Transfer the dough to a well-oiled bowl. Brush the top with 1

V2

Stir in the yeast

oil.

Cover

doubled

the bowl and

in size,

about

1

'let

dough rise in a warm place until Punch it down, then transfer it to

the

hour.

a well-greased 9 x 5-inch loaf pan. Let

it

rise until

doubled again.

I

BREADS AND MUFFINS 815

about 45 minutes. Bake at 375° for about 35 minutes. browns too fast, cover it with foil.

Makes

1

If the

top

loaf.

Bravo Banana Bread thiamine

1

folate

cups whole wheat pastry flour cup brewer's yeast 1 teaspoon baking soda 1 cup mashed bananas '/3 cup vegetable oil or melted butter '/3 cup honey V3 cup orange juice egg 1 2 teaspoons vanilla V2

V4

Butter a 9 X 5-inch loaf pan. Line the pan with a piece of parchment paper cut to cover the bottom and extend up the 9inch sides to about V2 inch above the edges. Butter the paper. In a large bowl, combine the flour, brewer's yeast and baking soda. In another bowl, combine the bananas, oil or butter, honey, orange juice, egg and vanilla. Mix the liquid ingredients into the dry ones. Pour the mixture into the prepared pan. Bake at 325° for 50 minutes, or until a

comes out

clean.

Remove

ately peel off the paper.

Makes

1

loaf.

wooden

pick inserted into the center

the bread from the pan and immedi-

INDEX Abruptio placentae, 246 Absorption of nutrients, factors affecting, 23-28 Acetaldehyde, in cigarette smoke, 46, 64-65 Acetylcholine, 233 Acne, 557 vitamin A in, 390-93, 569, 708 zinc in. 391-92, 708 Addiction to heroin, and detoxification with vitamin C, in

food

affecting absorption of nutrients, 27

delinquency

Adriamycin side

E needs in, 373, 397-400 Alcohol intake. 44-46 vitamin

folate deficiency from, 213 in

pregnancy, 676

C

absorption after, 252 of,

Allergies, 633

folate deficiency in, 461 in,

in,

Aldose reductase, inhibitors 306-7, 428

449-54

weight problems Adrenal glands, 502

126 188

324-26

vitamin

5, 163

in,

in, in,

vision affected by, 87-88

eye problems from, 562

Yellow No. Adolescence

shingles in, 550, 551

thiamine requirements vitamin B,: deficiency vitamin D metabolism

protective effects of vitamin C in, 541 sperm count affected by, 508 thiamine loss from, 127

299-302 Additives

osteoporosis in, 318 pyridoxine levels in, 177, 466

676-77

effects,

bioflavonoids in, 314 to food, 451-52, 697 hay fever in, 483-87, 633

pantothenate

219

prevention with vitamin E, 50-5 Advertisements, misleading statements in, 14

Amblyopia, nutritional, 561 p-Aminobenzoic acid, 222-24

Aflatoxins, 539-40

Anaphylaxis, vitamin

Aging, 401-14 absorption of nutrients

Anemia in,

27-28

816

in,

interaction with sulfa drugs, 69

C

in folate deficiency,

in,

486

460

megaloblastic, 204 pernicious, 67-68, 184, 214 in riboflavin deficiency, 144-45 sickle cell, vitamin E in,

antioxidants affecting, 394-400 biotin deficiency in, 229 capillary problems in, 305 folate deficiency in, 212-13 malnutrition in, 434

361-62 Angina pectoris. Sec Heart disease

nutrient needs in, 33-39

Antacids, effects

of, 44,

414

INDEX 817

Antagonists, vitamin, 42-43 Antibiotics biotin deficiency from, 229 folate deficiency from, 213 Anticoagulants, 497 in pregnancy, affecting infants, 383, 384 as vitamin K antagonists, 383, 385 Antihistamines, natural, 246, 314, 484-87, 633 Antioxidants, 394-400 protective effects of, 395-400 selenium, 395, 398 vitamin A, 399 vitamin C, 74, 395, 398 vitamin E, 347-48, 360, 362, 371, 395, 398 Appetizers, recipes for, 758-60 Arginine, food sources of, 436 Arteriosclerosis, 732-37

cholesterol levels Cholesterol

coronary bypass plaque formation

See

in.

in,

733-34

278 496 protective effects of vitamin in, 278-79 in pyridoxine deficiency, 171-77 in smokers, 61-62 Arthritis, 598 bioflavonoids in, 305-6 niacinamide in, 649 in,

platelet activity in,

C

osteoarthritis

manual therapy in, 716 prevention of, 652 rheumatoid, vitamin C in, 251 vitamin E in, 589-90 Ascorbic acid. See Vitamin C Aspirin affecting platelet function, 497 interaction with vitamins, 414 nutritional problems from, 36, 48-49 Asthma, bioflavonoids Atheroma, 172 Atherosclerosis. See Arteriosclerosis

in,

314, 486

Autoimmune

diseases, 397

Azar, Robert, 635-40

B Backache, vitamin C

in, 610, 649 Bacterial infections. See Infections

Baking Soda, thiamine

loss from, 8

Barbiturates, nutritional problems

from, 34

Bedsores vitamin C in, 249, 491 vitamin E in, 366 Behavior therapy, 721, 722-23 Benzene exposure, and protective effects of vitamin C, 271-72 Beriberi. 127, 133. See also

Thiamine heart disease

in,

571

Beverages, recipes for, 802-3 Bile, 470 Bioflavonoids, 303-17 as antihistamines, 314 in arthritis, 305-6 in bleeding disorders, 307 in cancer prevention, 313 in capillary problems 304-6 in

cataract prevention, 306-7,

427-28 in cold sores, 315-17 food sources of, 311-12 in

hay fever, 483, 485-86

hematocrit levels affected by, 312 preservative action of, 308-9 in retinal inflammation, 306 vitamin C with, 313, 315 Biotin, 225-31 deficiency of, 225-31 in aging, 229 in athletes, 229 in hospital patients,

229-30

immune responses

in,

228

sudden infant death syndrome in, 230-31 dosage of, 228

recommended

dietary

allowance

228

in.

227,

818 INDEX

A

Biotin (continued)

Bowel function, vitamin

food sources of, 228, 748 Bladder cancer prevention of, 74 vitamin C effects in, 421, 422 Bleeding disorders, bioflavonoids in, 307 Blindness, night, 87-88, 560, 569

89-90 Brain. See also Mental problems development affected by riboflavin, 141-42 fatigue of, 724-25

Blood

Breads

clotting of.

See Clot formation

transfusions of, and hepatitis prevention with vitamin C,

250-51 vitamin E affecting, 332-34

Blood cells clumping

of,

734

bioflavonoids preventing,

308

lymphocyte blastogenesis affected by vitamin C, 425 riboflavin affecting, 147

vitamin A affecting white cell count, 90, 104-5 vitamin B12 affecting, 190-91 vitamin C affecting neutrophils, 245, 296-97, 438 vitamin E affecting, 347-49, 360, 379, 396

Blood vessels, 714, 732-37 arteriosclerosis of. See Arteriosclerosis capillaries,

628-29

bioflavonoids affecting,

affecting,

niacin deficiency affecting,

151-53 enriched, 123 recipes for, 81 1-15 Breakfast recipes, 755-57 Breast cancer prediction of recurrence of, 170 protective agents in vitamin A, 17 vitamin C, 420-21, 423 vitamin E, 340, 374-77 in thiamine deficiency, 134 Breast cysts, vitamin A in, 707 Brewer's yeast, 120, 143, 599 cholesterol levels affected by, 1

624-26 and corn oil with, 660 milk shake of, 686-87 Bronchial cancer. See lungs, cancer of lecithin

Bronchopulmonary dysplasia infants, vitamin

E

in

affecting, 363

Burns biotin deficiency in, 230

of eye, vitamin C in, 255-56 vitamin E in, 367, 493

303-6 in

eye, nutrition affecting,

627-34 thrombosis

in.

See Thrombosis

Bone osteomalacia, 323 osteoporosis, 318. See also Osteoporosis in rickets, 327 vitamin C affecting, 478 vitamin D affecting, 319-20 vitamin K affecting 381-84 Boric acid, vitamin depletion from, in in

31, 149

Cadmium

toxicity, vitamin

C

affecting, 542

Caffeine behavioral problems from, 665 sperm count affected by, 508

Calcium affecting histamine levels, 547

interaction with vitamins, 26,

485 loss in bones, in osteoporosis.

See Osteoporosis

J

INDEX 819

Caloric intake age affecting, 413 in dieting,

empty

53-54

calories in, 39, 45

Cancer, 595-96 of bladder prevention of, 74 vitamin C effects in, 421, 422 of breast. See Breast cancer 210-11 chemical agents causing. See

B,:,

E

in,

deficiency, 145-46 tryptophan deficiency, 429

in riboflavin in

in folate

health hazards from, 101-3

C

415-18

hydrazines as antipyridoxine compounds, 162-64 infertility from, 504-7

See Pollution by vitamin C,

as pollutants.

pyridoxine, 170 riboflavin, 139-41 vitamin A, 13-18, 44()_4I, 530-31 vitamin A acid, 106-7 vitamin C. 287-94, 313-14, 419-26, 611 vitamin D, 328-29 vitamin E, 340-41, 374-77

toxicity affected

1

of skin, from sunlight exposure, 223 therapy in. See Chemotherapy in thiamine deficiency, 134-35

628-29

bioflavonoids affecting, 303-6 Cappello, John 656-61 Carbohydrates, 622-23, 735

Carbon monoxide, smoke, 62-63

in cigarette

Caries, dental, 91

Carotene, 94 anti-cancer effects of, 113-18 healing affected by, 491 skin changes from, 69, 118

Carpal tunnel syndrome, 160-61, 649

in

food

folate, 211

Capillaries,

332, 340,

Chemicals acetaldehyde in cigarette smoke, 46, 64-65 as additives. See Additives

Chemicals of colon. See Colon cancer of lung. See lungs, cancer of protective agents in, 415-26 antioxidants, 395-96

and

427-28 vitamin 429

Cervical dysplasia, deficiency, 210-1

cervical, in folate deficiency,

bioflavonoids, 313 combination of vitamins

pyridoxine in, 160, 165-67. 649 Cataracts, 564-65, 637-38, 642-43 prevention of, 427-30 bioflavonoids in, 306-7,

271-73 as vitamin antagonists, 42

Chemotaxis, vitamin 245, 250

C

affecting,

Chemotherapy adriamycin, and protective effects of vitamin E, 50-51 hair loss from, 481 nutrition affecting responses to, 59 vitamin A with, 103-4 vitamin A levels affecting, 17 Chicken pox, 548 Childhood problems, 662-70, 1

671-77 in

adolescence. See

Adolescence learning disabilities

in,

592,

662, 717-18

sudden in,

infant death

syndrome

230-31

Chinese restaurant syndrome, 168 Chiropractors, 580-82 Chlordane toxicity, vitamin C affecting, 272

820 INDEX

Chlorinated water thiamine loss in, 136-37 vitamin C added to, 274-75

Clofibrate, affecting cholesterol levels,

Chlorpromazine, riboflavin deficiency from, 31 Cholesterol in bile, corn oil and vitamin

471-72 blood levels of, 13,709

K

Cobalamins,

Cod

affecting, 380-81

191

liver oil, in

eye problems,

643-46

in arteriosclerosis, 173

brewer's yeast affecting,

Coenzyme,

624-26 cholestyramine affecting, 284-85

Coenzyme A, 215-16, 466

282-83

bioflavonoids in, 315-17 vitamin E in, 367-68

niacin affecting, 153

PCBs

affecting, 537 pyridoxine affecting, 175 vitamin A affecting, 94 vitamin C affecting, 276-77, 280-81, 284, 519 vitamin E affecting, 333,

353-57 dietary, reduction of, 735

Cholestyramine, affecting cholesterol levels, 284-85 Choline, 232-35 dosage of, 234 food sources of, 749 memory affected by, 232-35 Chondroitin sulfate A, preventing heart damage, 279-80

Chromium deficiency of, eye changes

332 hexavalent, effects

of,

in,

257-58

illnesses, nutrition

affecting,

Cofactors, nutritional, 630, 632 Coffee, thiamine deficiency from,

Cold sores

menopause, 519

in

9, 120

137

clofibrate affecting,

691-98

Cigarette smoking. See Smoking Cimetidine, infertility from, 507 Circulatory problems, vitamin E in,

349 vitamin

B^,

affecting,

Chronic

282-83

Clot formation, 496 prevention of, 498-500, 606 vitamin E affecting, 344-47,

331, 342, 448

Claudication, intermittent, vitamin E in, 331, 342, 448, 621, 703

Colds herbal formula for, 730 prevention with vitamin C. 259-62, 434-35, 609, 703 Colitis,

215-16

Collagen formation, 57, 58, 630 vitamin C affecting, 247-48, 298, 490 Colon cancer, protective agents in vitamin C, 292, 421,422 vitamin D, 328-29 vitamin E, 340-41 Conjunctivitis, pyridoxine in, 182 Contraceptives, oral, 44, 49-50 folate deficiency from, 208-9, 213 hair loss from, 481 interaction with vitamin A, 99 riboflavin deficiency from, 149 vitamin Bf, with, 457 vitamin E with, 604 Cooking methods, affecting nutrients in foods, 6-8. See also Food processing Copper, protective effects in lead poisoning, 542

Corn

oil

lecithin

and brewer's yeast

with, 660

INDEX 821

vitamin

B^, with, dissolving cholesterol, 471-72

biotin role in, 231

carbohydrate intake

Corticosteroid therapy nutritional

Diabetes mellitus

problems from,

34-35 osteoporosis from, 320 side effects of, vitamin preventing, 295-98

C

Cramps dolomite in, 621 vitamin E in, 341-43. 446-48 Criminal activity, nutrition affecting, 449-54 Crohn's disease, 89-90 Cushing's syndrome, steroidinduced, 298 Cyclophosphamide, vitamin A

with, 104 Cyst(s) of breast, vitamin A in, 707 Cysteine, thiamine and vitamin C with, for smokers, 46, 65 Cystic fibrosis, vitamin E in,

378-79

in,

622-23

cataract prevention in

306-7,

bioflavonoids

in,

428 vitamin 564

333, 351,

E

in,

eye problems in, 638 healing problems in, 492 nutritional requirements in, 71, 599 platelet activity in, 499 pyridoxine levels in, 177 retinal disease in,

bioflavonoids in, 306 in, vitamin C affecting, 68 Dieting high-protein diets in, 52-54 thiamine loss in, 127 vitamin requirements in, 52-55 urine tests

Digitalis, nutritional

problems

from. 35 Dilantin, affecting folate levels,

D

584-85 Diseases

Darier's disease, 554-55

Daro, August, 705-10

DBCP,

chronic, nutrition affecting,

Deafness. See Ear problems Deficiency diseases in aging, 405-14, 434 drug-induced. See Drugs eye test in, 715 subclinical, 29-32, 127-28, 566-71 symptoms of, 702-3 Delinquency, juvenile, nutrition affecting,

gum

care affecting, 473-78 vitamin A affecting. 90-91 Depression, 455-58, 721-22,

729-30 in folate deficiency,

deficiency. See Deficiency

diseases resistance to. See Resistance to disease Diuretics, nutritional problems

from. 35

DNA folate deficiency affecting.

459-60

PCBs

449-54

Dentition

affecting. 505 Dolomite, for leg cramps. 621 Double-blind trials of vitamin efficacy. 77-79 Down's syndrome. 523-24

Drugs 209-1

menopause, 518 Desserts, recipes for, 804-10 in

691-98

toxic effects of, 101-2, 506

in

cancer therapy. See

Chemotherapy infertility

from, 507-8

822 INDEX

Eyes

Drugs (continued) interacting with vitamins, 414

cataracts of. See Cataracts

nutritional

problems from. 33-36, 43-44,47-51 pharmacists and, 678-82

conjunctivitis in pyridoxine

riboflavin deficiency from, 149

deficiency, 182 gyrate atrophy of, 179-81 macular degeneration in, 632,

635-37

vitamin destruction from,

34-35

nutrition affecting.

Dunn, Paul, 671-77

627-46

retinal disease in diabetes,

Dupuytren's contracture, 649

bioflavonoids

in,

306

retrolental fibroplasia

prevention with vitamin E, 364

E Ear problems, 575-79

testing for nutrient

vitamin A affecting, 86 Eczema, 728 EDTA, affecting iron absorption, 27 Egg dishes, recipes for, 765-67 Elderly persons. See Aging Embolism, pulmonary, 604

Empty

calories

niacin deficiency from, 156-57

thiamine deficiency from, 126

deficiencies, 715 in

thiamine deficiency. 135

vision problems, 559-565

cod

liver oil in,

643-46

vitamin A affecting, 87-89, 560. 569 in vitamin 8,2 deficiency, 186 vitamin C affecting, 255-57 vitamin E affecting, 332, 351 in xerophthalmia, 87, 559

Endocrine function, 501-3 Endurance, vitamin E affecting, Fat, dietary

331

Energy, nutrition affecting, 459-68 Enriched food products, 123 Environmental pollution. See Pollution Epilepsy, and dilantin affecting folate levels.

584-85

Epithelial cells, vitamin

A

affecting, 109

Estrogen in

bone mass regulation, 320 menopause, 516-17

as therapy in

Exercise affecting nutrient absorption,

28 in atherosclerosis

prevention,

355 benefits of, 590,690, 710. 721.

736 biotin

needs

in,

229

riboflavin needs in, 148

affecting absorption of

vitamins, 24-25 reduction of, 734-35 Fatigue, 459-68, 602, 636 brain. 724-25

niacinamide affecting. 155 postpartum. 728-29 Fertility problems. See Infertility Fever, reduction of, 438-39 Fiber, dietary, 614, 623, 735 in cholesterol control, 285 Fibrocystic disease of breast, vitamin E in, 374-77 Fish recipes, 781-84 Flavonoids, 313 Flour, refined, 7, 123, 597. 632 Folate, 198-214 absorption affected by zinc, 26-27, 207 deficiency of, 459-62 in aging, 36-37, 212-13

INDEX 823

in

vitamin E, 373

alcoholism, 213

refined flour in, 7, 123, 597,

antibiotic-induced, 213

632

aspirin-induced, 49 cervical dysplasia in,

210-11 depression

Food sources of vitamins, 741-53 Free radicals, formation

209-11 immune system in, 433 incidence of, 21 1-12

health problems from, 372-73

prevention

mental problems in, 202, 204 nervous system in, 200-201, 204-5 in oral contraceptive use, 208-9, 213 in pregnancy, 203, 212 resistance to infection

in,

203-4 dilantin affecting,

dosage

584-85 214

of, 206, 213,

guidelines for, 20-21

recommended

dietary

allowance for, 206, 213 food sources of, 205-6, 460-61, 746 in gum problems, 477-78 interaction with

anticonvulsants, 69 laboratory tests affected by,

67-68

of,

395-96, 398

Fried, Milton, 580-86

Frozen meat, thawing

of, nutrient

losses in, 7, 142

G Gallstones, 469-72

Genetotrophic disorders, 525-26 Ginter, Emil, 282-86 Glaucoma, 88-89, 645 in thiamine deficiency, 135 Glucose levels excessive, in diabetes. 5^^ Diabetes mellitus lowered. See Hypoglycemia

Granulomatous disease, chronic, 437-38 Guidelines for vitamin intake, 16-22 Gum problems, 473-78

H

riboflavin, 147

Hair problems, 479-82, 589, 602 Hall, Johanna, 613-17 Hay fever, 483-87, 633

mouth wash, 209

Headache

losses in cooking, 198-99, 206

metabolism affected by in

of, 371,

395

in,

sunlight exposure affecting,

199-200

Food

industry, misleading statements from, 14 Food processing enriched products in, 123 nitrates in, 268-69, 398, 541 nutrient losses in, 5-8, 40-41, 123

antioxidants, 399 folate, 198-99, 206

pantothenate, 219-20 pyridoxine, 174, 176 riboflavin, 142

thiamine, 127

herbal formula for, 730 migraine. See Migraine

headaches Healing, 57-59, 488-93, 709 bioflavonoids affecting. 310-17 vitamin C affecting, 58, 243, 249-50, 257-58, 490-92 vitamin E affecting. 365-67

Hearing problems. 575-79 vitamin A in, 86 Heart disease, 494-500. 590, 599, 603-6, 656-61, 714, 732-37 arteriosclerotic. See Arteriosclerosis in beriberi,

571

824 INDEX

Hors d'oeuvres, recipes

Heart disease (continued) in menopause, 518-19 platelets in, 497 preventive agents

in

niacin, 153

vitamin C, 279-86 vitamin E, 353-57 in thiamine deficiency, 133-34

Heat from, 506-7 stress reduction in, with vitamin C, 263-65 Heat rash, vitamin C in, 265-66 Hematocrit levels, bioflavonoids affecting, 312 Hemoglobin, 63 iron in, 459 infertility

methemoglobinemia, 541 in sickle cell

for,

758-60

anemia, 361

Hospitalized patients biotin deficiency in, 229-30 total parenteral nutrition for, vitamin E in, 351-52

Hot

flashes, in

menopause, 516,

517, 728

Hydralazine, nutritional problems from, 35, 414 Hydrazines, as antipyridoxine compounds, 162-64 Hydrochloric acid secretion, aging affecting, 188

Hyperactivity, 592, 662, 717 Hypoglycemia, 451 aggressiveness in, 723 hearing problems in, 576-78 herbal formula for, 730

Hemorrhoids, 614 Hepatitis infectious, vitamin

C

in

603

serum, prevention with vitamin C, 250-51 Herbal formulas, 730 Heroin addiction, and detoxification with vitamin C,

299-302 Herpes simplex infections of

mouth bioflavonoids in, 315-17 vitamin E in, 367-8

Herpes zoster, 548-53 Hesperidin, 312 Hidden hunger, 29-32 Histamine levels, 484 natural antihistamines affecting, 246, 314, 484-87,

633 in schizophrenia, 547 vitamin C affecting, 246 Hochberg, Arthur, 727-31

Hodge, Kenneth, 683-90 Holistic medicine, 584-85, 647-55

Homocysteine, 172, 526 Homocystinuria, 181-82, 525-26 Hormone imbalance, 501-3 riboflavin deficiency in, 149

Immune

system, 431-45

antioxidants affecting, 396-97 arginine affecting, 436 in biotin deficiency, 227, 228 sugar intake affecting, 666

vitamin A 439-41 vitamin C 259-60, 434-35, vitamin E

affecting, 90, 104, affecting, 245,

289-90, 425-26,

438-39 affecting, 334,

336-40 zinc affecting, 435-36

Infections

228 431-45

in biotin deficiency, 227,

immune system

in,

resistance to. See Resistance to disease respiratory, vitamins in,

C

and

A

706-7

steroid-related, 295-98 virus. See Virus infections

of wounds, vitamin

A

in,

492

504-10 PCB-induced, 535-36

Infertility,

vitamin B,. affecting, 186-87 See Healing

Injuries, healing in.

INDEX 825

Inositol,

of, 749-50 and protective effects

food sources

Insecticides,

Krehl, Willard, 699-704 Kryptopyrrole, 546

of vitamin C, 272

Insomnia herbal formula for, 730 in niacin deficiency, 151 Insulin therapy, nutritional requirements with, 71 Intelligence, nutrition affecting,

521-25 Interactions of nutrients, 25-26

Interferon

cancer prevention, 443 442-43 vitamin C affecting, 443-45 in

in virus infections.

Intestinal function, vitamin

A

89-90 Intrinsic factor, 187-88 Iritis, 644 Iron, 459

vitamins

tests,

67-68 Lawton, Grant, 647-55 affecting,

Laxatives mineral oil, effects 383-84, 414

of, 35,

problems from, 35, 44 Lead poisoning, 542 criminal behavior from, 453 learning problems from, 676 Learning disabilities, 592, 662, nutritional

717-18

affecting,

absorption affected by 27 deficiency of fatigue in, 468

Laboratory

poisoning, 676

in lead

Lecithin

EDTA,

brewer's yeast and corn with, 660 vitamin E with, 603

Legs cramps

hair loss in, 481

556, 557

vitamin restless legs

in,

341-43,

syndrome

in

pregnancy, 201 Leukemia cells, vitamin C affecting, 287-88 Lhermitte's sign, 571 Liederbach. Tom, 678-82 Life expectancy pantothenate affecting, 218-19 vitamin

K

E

446-48

riboflavin, 147

Joint stiffness, niacinamide in, 155

621

claudication, 331, 342, 448, 621, 703

metabolism affected by

poisoning, 542 riboflavin with, 462 vitamin A with, 463 Ischemia, TDA-induced, 102-3

in,

in intermittent

interaction with vitamin C, 26

protective effects in lead

in

dolomite

inorganic, affecting vitamin E,

oil

E

affecting, 373,

397-400

Kidney stones in, 51 1-14 prevention of, 70, 73 pyridoxine affecting,

168-69 of, and vitamin C affecting life expectancy,

tumors

421,423

Lipid levels, biotin affecting, 231 Lipoprotein cholesterol vitamin C affecting, 277, 283 vitamin E affecting, 333-34, Little,

353-57 Henry, 641-46

Liver in

thiamine deficiency, 135

826 INDEX

Liver (continued) in vitamin C deficiency, 540 Lowenberg, Robert, 732-37

Lungs bronchopulmonary dysplasia in infants,

cancer

363

agents in carotene, 115, 118 thiamine, 134 vitamin A, 530-31 vitamin C, 421-22 ozone damage to, 271 shock lung syndrome, 333 vitamin A affecting, 109-12 of, protective

Lupus erythematosus,

E

discoid,

358-61 Lymphatic cancer, vitamin vitamin

effects in,

Lymphocyte

C

postmenopausal depression, 456, 457 Menorrhagia, vitamin A in, 96-99 Mental problems, 719-31 depression in. See Depression in folate deficiency, 202, 204 learning disabilities

in, 592, 662, 717-18 in niacin deficiency, 570

schizophrenia in, 543-47 thiamine deficiency, 128-32 in vitamin Bn deficiency, 185-86 vitamin supplements in, 410

in

Mental retardation, 520-27

Mercury poisoning, 542

in,

C

protective effects of vitamin

423-24

in,

blastogenesis, vitamin

affecting, 425

E

372

Mercytamin, 415-16 Metal poisoning, 541-42 criminal behavior from, 453

M

Methemoglobinemia, 541 Methionine

Magnesium

affecting histamine levels, 547

kidney stone treatment, 73, 512-13 pyridoxine affecting levels of, in

Magnesium oxide.

C

661

250 Malnutrition. See Deficiency in,

diseases

Manipulative therapy, 715-16 Marijuana, sperm count affected by, 508 Medical profession, attitudes toward nutrition, 585-86, 591-92, 596, 609, 654, 699, 732 Medications. See Drugs Melanoma cells, vitamin C affecting, 288

Memory in

in in

181 ratio to pyridoxine in diet, 178

169

Malaria, vitamin

food sources of, 176-77 metabolic products of, 172,

choline deficiency, 232-35 niacin deficiency, 151 thiamine deficiency, 131

Menopause, 515-19 hot flashes in, 516, 517, 728 osteoporosis after, 320, 382, 516

Methotrexate, hair loss from, 481 Microwave cooking, folate losses in,

199

Migraine headaches, 595 herbal formula for, 730 platelet activity in, 345-46, 495 Mineral oil, effects of, 35, 383-84, 414 Minerals, interacting with vitamins, 25-26 Miscarriages, prevention with bioflavonoids, 31

Mononucleosis, infectious, vitamin C in, 602

Monosodium glutamate,

168

eye problems from, 562 Mouth wash, folate in, 209 Muffins, recipes for, 81 1-15

Muscle cramps

in

INDEX 827

dolomite affecting, 621 vitamin E affecting, 341_43, 446-48 vitamin D affecting, 320-21 Myopia, 562 Myricitrin, 306

N Nausea, herbal formula for, 730 Nearsightedness, 562 Necrobiosis lipoidica diabeticorum, 588 Need for vitamin supplements, 4-8

Neomycin,

nutritional

Night blindness, 87-88, 560, 569 Nitrate-treated foods, 268-69, 398 and protective effects of vitamin C, 541 Nitrogen dioxide exposure, 109-12 and effects of vitamin E, 370 Nitrosamines, effects of, 268-69, 340-41, 398 Nosebleeds, bioflavonoids in, 314-15 Nutrients interactions of, 25-26 losses in food processing, 5-8,

40-41, 123

problems

maximal absorption

from, 43-44 folate affecting, 200-201,

in

of,

23-28

toxic effects of, 68-71

Nervous system 204-5 thiamine deficiency, 128-29

Nutrition, and attitudes of medical

profession, 585-86, 591-92, 596, 609, 654

vitamin B,. affecting, 190-91, 196 Neuralgia, postherpetic, 550-52 Neurosis, in thiamine deficiency, 128-29. See also Mental

problems Neutrophils, vitamin C affecting, 245, 296-97, 438 Niacin, 151-58 deficiency of, 122, 570 brain function in, 151-53 pellagra

in.

122, 154, 544,

570

dosage

of, 157, 158

guidelines for, 19

recommended

dietary

allowance in, 156 food sources of. 158, 744-45 in schizophrenia, 544-45, 570 side effects of, 69, 157

supplements for elderly people, 404, 409 tryptophan with, in depression, 457-58 Niacinamide, 154-55 in osteoarthritis, 649 side effects of, 69 tryptophan and vitamin

with, 695, 719-20 Nicotine, effects of, 61

B,,

O in aged persons, 39 Occupational hazards, infertility from, 506-7 Ornithine levels, in gyrate atrophy,

Obesity,

180

Orthopedic problems, 647-55 Osteoarthritis

manual therapy

in, 716 niacinamide in. 649 prevention of, 652 Osteocalcin, 381-82 Osteomalacia, 323-24 Osteoporosis, 318, 598 glucocorticoid-induced, 34-35 manipulative therapy in, 716 in menopause, 320, 382, 516 prevention of, 651-52 vitamin D in, 319-21 vitamin K in, 382-83 Otitis media, 570 Ovarian cancer, vitamin C effects in, 422 Oxalates in foods, 513 Oxidation

affecting cell

membranes,

347-48, 360, 362

828 INDEX

Pediatric problems, 662-70,

Oxidation (continued)

671-77. See also Childhood

antioxidants affecting. See Antioxidants

problems Pellagra, 122, 154, 544, 570. See

Ozone exposure vitamin vitamin

C E

effects in, 270-71

also Niacin Pellicano, Victor, 608-12

effects in. 370,

529-30

PABA,

74-75

Penicillin, excretion of,

222-24

interaction with sulfa drugs, 69

Periodontal disease, 474-78 Pharmacists, role of, 678-82 Phenobarbital, nutritional problems from, 34 Phenylalanine, in depression, 722 Phlebitis, 345

Pain in

cancer patients, vitamin

C

affecting, 290, 291 relief of,

649-50

Placebo effect, 77 Platelet activity, 13,

550-51 Pangamic acid, 236-38 Panthenol for hair problems, 480-81 for surgical patients, 217 Pantothenate, 215-21 in allergies, 219 deficiency of fatigue in, 466-67 immune system in, 433 dosage of, 220-21, 467 in shingles,

556-57

Pityriasis rubra pilaris,

aggregation

smoking

in.

494-500 495

61-62

affecting,

vitamin E affecting, 58, 345-47, 349 Pollution, 528-42

allowance in, 220, 467 food processing affecting, 219-20 food sources of, 219, 221, 467, 747

chemicals in. See Chemicals nitrogen dioxide in, 109-12, 370 nitrosamines in, 268-69. 340-41. 398 ozone in. 270-71. 370. 529-30 PCBsin. 137,404, 532-38 protective agents in vitamin C, 268-73 vitamin E, 369-72 Poultry, recipes for. 785-89 Powers. Hugh. Jr., 662-70

in heart disease, 661

Pregnancy

recommended

dietary

expectancy affected by, 218-19

life

as protection against radiation injury, 217-18 Para-aminobenzoic acid, 222-24

interaction with sulfa drugs, 69

Pauling, Linus, 278, 289, 420, 61

PCB

exposure, 532-38

535-36 sperm count affected by, 505

infertility in,

thiamine deficiency from, 137 tolerance levels in, 537 vitamins A and C in, 537-38 Pectin, vitamin C with, in cholesterol control, 285-86

alcohol intake anticoagulants

in.

676

in.

affecting

infants. 383, 384

bioflavonoids preventing miscarriages in, 311 folate deficiency in, affecting offspring, 203 folate mouth wash in, 209 restless legs

syndrome

in,

riboflavin deficiency in,

141-42. 149 vitamin C needs in. 246 Premature infants, vitamin E affecting,

363-64

Preventive medicine, 683-718

201

INDEX 829

Prickly heat, vitamin Processed foods. See

C

265-66

in,

Food

processing Prostacyclins, 332-33, 496, 500

vitamin

E

affecting, 350-51

Prostaglandins, 496 Protein, in high-protein diets,

52-54 Provitamin A. See Carotene Psoriasis, 598 Pyridoxine, 159-82 antifatigue effects of,

blood levels in in

in

464-66

in conjunctivitis, oil

758-60 beverages, 802-3 breads and muffins, 811-15 breakfasts, 755-57

desserts and snacks, 804-10 eggs, 765-67

182

781-84 main dishes, 768-80 poultry and liver, 785-89

with, dissolving

fish,

cholesterol, 471-72

deficiency of, 160-63 arteriosclerosis in, 171-77

salads, 799-801

drug-induced, 50

side dishes, 790-98

hair loss in, 481

hydralazine-induced, 35

immune system dosage

in,

432-33

161-62, 164, 167 guidelines for, 19 recommended dietary of,

allowance for, 161, 167 food sources of, 167, 176, 745 in gyrate atrophy, 179-81 in homocystinuria, 526 hydrazines affecting, 162-64 in kidney stone prevention, 168-69, 513-14 losses during cooking, 7-8

magnesium

levels affected by,

169

niacinamide and tryptophan with, 695, 719-20 ratio to

methionine

in diet. 178

side effects of, 69

Pyroluria, in schizophrenia, 546

Q

Radiation exposure, protective agents in pantothenate, 217-18 vitamin A, 105-6, 116 vitamin C, 269-70 vitamin E, 371-72 Raiford, Morgan, 627-34 Raynaud's phenomenon, vitamin E affecting, 397 Recipes, 755-815 appetizers and hors d'oeuvres,

depression,

456-57 cancer prevention, 170 carpal tunnel syndrome, 160, 165-67, 649

corn

R

Quercetin, 306, 314 Quercitrin, 306-7, 428

soups, 761-64 Dietary Allowance (RDA), 10-15

Recommended

limitations in, 15

Reproductive system in fertility problems, 504-10, 535-36 vitamin A affecting, 96 vitamin B,: affecting, 187 Resistance to disease, 431-45, 666 in folate

deficiency, 203-4

immune system in. See Immune system steroid drugs affecting, 295-98

vitamin C affecting, 259-62 vitamin E affecting, 334-35, 336-41 Respiratory infections, vitamins C

and

A

in,

706-7

Restless legs syndrome,

in

pregnancy, 201 Retinoic acid, in acne, 391-92 Retinyl acetate, 492 Retrolental fibroplasia, prevention with vitamin E, 364

Rhodopsin, 560

830 INDEX

Riales, Rebecca, 618-26

Shilstone, Mackie, 635-40

Riboflavin. 138-50

Shingles, 548-53

blood cells affected by, 146-47 in cancer prevention. 139-41 deficiency of, 122. 144-50 cataracts in. 145-46 drug-induced, 149 dosage of, 143, 150 guidelines for, 18-19

recommended

C

in,

609

in.

333

Sickle cell anemia, vitamin

E

in,

361-62 Side effects of nutrients, 68-71 Skin. 554-58, 587-89

acne

dietary

allowance in, 143. 150 folate metabolism affected by,

of.

See Acne

cysts of. vitamin

eczema

of.

A

in.

707

728

healing affected by vitamin C.

147

food sources of, 142. 143, 148, 462, 743-44 hidden hunger for, 30-31 iron metabolism affected by, 147 losses in food processing, 7.

142

adult. 323

Schizophrenia, 543-47 niacin in, 544-45, 570 Scurvy, 240, 247, 278, 303-4, 502, 566-69. See also Vitamin C 491

Selenium as antioxidant. 395, 398 in,

332 protective effects in mercury poisoning, 542 Self-diagnosis, hazards in, 66-67 Serotonin biosynthesis. 696. 720 thiamine affecting. 132-33 in,

479-80

tanning of. 222-24. 326 in vitamin A deficiency. 569 vitamin D production in,

arteriosclerosis related to, 176

Salads, recipes for, 799-801 Saunders, Milton. 587-93

deficiency of, eye changes

570

sunlight affecting. 222-23

Smoking, 60-65

662 Rutherford, Susan, 691-98 Rutin, 312

in,

490-92 in niacin deficiency,

vitamin E affecting. 365-68. 397 Smell sense, vitamin A affecting, 87

Ritalin, 592,

healing problems

58. 243. 249-50. 257-58.

325-26

pregnancy, 141-42 supplements for elderly people, 409 Rickets. 327-28 in

Shampoos, food

vitamin

Shock lung syndrome, vitamin E

blindness from, 643 blood vessel contraction from, 632 gum problems from, 474, 478 nutritional problems from, 44-46 protective agents with combined nutrients, 46, 65 vitamin A, 530-31 vitamin C, 62-64 vitamin E, 61-62, 334, 370 sperm count affected by, 508 vitamin C affected by. 251, 487. 610 Snacks, recipes for. 804-10 Solomon. Barbara, 594-600 Soups, recipes for, 761-64 Sperm abnormalities, 504-9 in PCB exposure, 536 in vitamin B,: deficiency, 187 Spermagglutination, 509-10

L

INDEX 831

Steroid therapy. See Corticosteroid

therapy Stomach cancer, vitamin in, 421

C

effects

Superoxide dismutase, 583 Surgery coronary bypass, nutrition after, 733-34 gastric, vitamin B,2 deficiency

Stress cold, and effects of vitamin C,

259-62 heat, and effects of vitamin C, 263-66 orthopedic problems from, 650-51 pantothenate requirements in, 215-21 radiation induced. See Radiation exposure vitamin vitamin

A

protection

C

requirements

242-43 Strokes, 683-90 clot formation

in,

101-7

in,

in,

345, 349

platelet activity in,

496-97

from, 185, 186, 187 nutrition affecting, 56-59, 651

recovery affected by panthenol, 217

Tangeretin, 312 Tannic acid, thiamine deficiency from, 41, 137

Tanning sunscreens for, 222-24 vitamin D production in, 326 Tartrazine, as vitamin B,, inhibitor, 163

protective effects of bioflavonoids in, 305 Subclinical deficiency, 29-32, 127-28, 566-71

Taste function, vitamin A affecting, 87 Tea, tannic acid in, thiamine deficiency from, 41, 137

Sudden

Teeth

infant death syndrome, 230-31 Sugar intake behavioral problems from, 664 hypoglycemia from, 451 immune response affected by, 666 intolerance of, 729 learning disabilities from, 592 niacin deficiency from, 156-57 osteoporosis from, 598 reduction of, 615, 617 thiamine deficiency from. 126

Sulfa drugs, interacting with

PABA,

69

Sulphasalazine, infertility from, 508 Sunlight exposure cataracts from, 565 folate losses from, 199-200 skin damage from, 222-23 vitamin D synthesis in, 319,

322-24 Sunscreens, PABA

in,

223-24

gum

care affecting, 473-78 vitamin A affecting, 90-91 Tension, herbal formula for, 730 Testing of vitamin efficacy, 77-81 costs of, 80 double-blind trials in, 77-79

problems in, 79-80 Thalassemia, vitamin E Thiamine, 124-37

in,

363

deficiency of, 124-29, 571 beriberi in, 127, 133, 571

cancer in, 134-35 cardiovascular problems in, 133-34, 404 digitalis-induced, 35

eyes

in,

135

liver in. 135

memory

loss in, 131

mental problems in, 128-32 nervous sytem in, 128-29, 404

832 INDEX

U

Thiamine (continued) subclinical, 127-28 in

vitamin B,2 deficiency, 184

dosage

of,

125-26

guidelines for, 18

recommended

dietary

allowance in, 125-26 food sources of, 742-43 healing affected by, 493 losses during cooking, 7-8, 41 side effects of, 69 supplements for elderly people, 409 vitamin C and cysteine with, for smokers, 46, 65 Thiazides, effects of, 514 Thompson, Charles, 691-98 Thrombi, silent, 497 Thrombosis, 345 vitamin C preventing, 498-500 in vitamin E deficiency, 58 Thromboxanes. 332-33, 500 vitamin E affecting, 350-51 Thymus gland, vitamin A affecting, 90, 104-5, 502-3 Thyroid disorders, riboflavin deficiency in, 149 Timing of vitamin intake, 25 and divided doses of vitamin

C, 251-53 Tinnitus, 575-79

Tobacco smoking. See Smoking a-Tocopherol. See Vitamin E Toluene diamine (TDA), toxic effects of, 102-3

Tongue

color, in riboflavin

deficiency, 138

Toxic effects of nutrients, 68-71 Triamterene, nutritional problems from, 35

Tryptophan deficiency of, cataract

formation in, 429 depression, 456-58, 518 niacinamide and vitamin B^ in

with, 695, 719-20

Ulcers in

bedsores. See Bedsores

corneal, 645 peptic, TDA-induced, 102-3 Ultraviolet light. See Sunlight

exposure Uric acid levels, vitamin C affecting, 70 Urinary tract infections, vitamin in, 73

C

Urine testing in diabetes, vitamin

C

affecting, 68

vitamin excretion

in,

72-75

Vasectomy, and menorrhagia

in

women, 99 Vegetarians cholesterol intake of, 283 vitamin Bp deficiency in,

191-92 vitamin D deficiency Virus infections bioflavonoids in, 314

in,

327

interferon in, 442-43 shingles, 548-53

vitamin

C

in,

259, 602-3,

609-10 Vision problems, 559-65. See also Eyes Vitamin(s) antagonists of, 42-43 deficiencies of, 566-71. See also Deficiency diseases dependency on, 545 food sources for, 741-53 guidelines for intake of, 16-22 interaction with minerals,

25-26 Vitamin A, 85-118 acid analog of, 106-7, 391 in

acne, 390-93, 569, 708

as antioxidant, 399

blood levels affected by drugs, 47-48

INDEX 833

bowel function affected by, 89-90 cancer drugs with, 103-4 13-18, in cancer prevention, 440-41, 530-31 !

chemotherapy affected by, 117 in cysts,

707

deficiency of, 569-70 night blindness in, 560,

569

sperm

in,

509

Vitamin B:. See Riboflavin Vitamin B^. See Pyridoxine Vitamin B,., 183-97 deficiency of, 571 in aging, 188

drug-induced, 50 infertility in, 186-87 mental problems in, 185-86 pernicious anemia in, 184 tests for, 194-97 visual defect in, 186

vision problems in, 563,

dosage

recommended

guidelines for, 17

eyes affected by, 87-89 food sources of, 94, 741-42 healing affected by, 58, 492 hearing affected by, 86, 577

immune

function affected by,

439-41 iron supplementation with, 463 lung function affected by, in

109-12 menorrhagia, 96-99 aging, 404

chemical exposure, 102-3, 537-38 radiotherapy and, 105-6, 116 in respiratory infections, 706-7 side effects of, 68-69 smell and taste affected by, 87 teeth affected by. 90-91 in toxic

thymus affected by.

90, 104-5,

502-3 vitamin

E

with, in skin diseases, 555-58

zinc with, 560-61 Vitamin B complex, 119-235 in dieting program, 55 losses in food processing, 41 side effects of, 69 supplements for elderly people, 407-10 Vitamin B,. See Thiamine

dietary

allowance in, 191 food sources of, 192, 462, 746 vitamin C with, in cancer prevention, 415-18 "Vitamin B,s," 236-38 Vitamin C, 239-302

added to chlorinated water, 274-75 in in

protective effects of, 92-94 in

of, 191

guidelines for, 20

569 dosage of, 95, 118

adrenal glands, 502 alcohol detoxification, 540-41

alcohol intake affecting, 252 as antihistamine, 246, 484-87,

633 as antioxidant, 74, 395, 398 in back problems, 610, 649 bioflavonoids with, 313, 315 blocking nitrosamine formation, 268-69 in cholesterol control, 276-77, 280-81, 284, 519

pectin with, 285-86 cold prevention, 259-62, 434-35, 609, 703 collagen affected by, 247-48, in

298, 490 deficiency of, 566-69

drug metabolism fatigue in, 468

in, 51

folate deficiency in. 214 liver disease in,

scurvy

in.

540

See Scurvy

834 INDEX

Vitamin C (continued) dosage of, 240-42, 251, 278, 468 divided doses in, 251-53

in

in,

exposure, 537-38 exposure,

269-70 smokers, 46, 62-64, 65 in steroid therapy, 295-98 in urinary tract, 73-74 in

guidelines for, 21 recommended dietary

allowance 278, 468

PCB

in radiation

240-42,

in virus infections,

602-3,

609-10

in eye disorders, 255-57 food sources of, 750-51

in

respiratory infections, 706-7

in

rheumatoid

healing affected by, 58, 243,

in

249-50, 257-58, 490-92 heat rash, 265-66 in hepatitis prevention, 250-51, 603 immune function affected by, 245, 259-60, 289-90, 425-26, 434-35, 438-39 inhibiting bone resorption, 478 inhibiting cell transformation, in

292-94 interaction with calcium, 485 interaction with minerals, 26

interferon affected by, 443-45

laboratory tests affected by, 68 losses in food processing, 5-7,

40 250 metabolism affected by drugs,

in malaria,

36, 49, 50

in

pain relief, 290, 291, 423 peridontal disease, 476-77

in

pregnancy, 246

in

protective effects of in aflatoxin poisoning,

539-40 against tannic acid, 137

403-5 278-79 in cancer, 287-94, 313-14, 419-26, 611 in heart disease, 279-86 in heat stress, 263-65

in aging, 402,

in arteriosclerosis,

in

heroin addiction,

299-302 in

in

arthritis, 251

schizophrenia, 545-46 in shingles, 552-53, 609 side effects of, 69-70

smoking

affecting, 251, 487,

610 in spermagglutination reversal. 509-10 thiamine and cysteine with, for smokers, 46, 65 in thrombosis prevention, 498-500 in thyroid glands, 502 vitamin B,: with, in cancer prevention, 415-18 vitamin E with, 463, 517 Vitamin D, 318-29 in colon cancer prevention, 328-29 deficiency in rickets, 327-28 food sources of, 326-27, 751 guidelines for intake of, 21-22 interaction with minerals, 26 metabolism of aging affecting, 324-26 drugs affecting, 34, 35 in osteoporosis prevention, 318-21 side effects of, 70 sunlight affecting synthesis of,

319, 322-24 Vitamin E, 330-79 anticlotting effects of, 344-47,

349 as antihistamine, 486-87 as antioxidant, 347-48, 360, 362, 371, 395, 398

nitrate-induced disorders, 541

in arthritis,

ozone exposure, 270-71

in

589-90

burns, 367, 493

INDEX 835

in

cancer prevention, 340-41, 374-77

in cataract

prostacyclins affected by,

332-33, 350-51

prevention, 340,

protective effects of in adriamycin therapy,

564-65 cells affected by,

in in

in in

ozone pollution. 529-30

in

cholesterol levels affected by, in

50-51 blood, 332-34 lead poisoning, 542, 676 mercury poisoning, 542

347-49, 360,

396

in

333-34, 353-57 circulatory problems, 331, 342, 448 cold sores, 367-68 cramp relief, 341-43,

polluted environment, 370-72 premature infants, 363-64

in

in

446-48 in cystic fibrosis,

378-79

deficiency of cataract formation

334, 336-41 in,

smokers, 61-62 anemia, 361-62 side effects of, 70-71 in skin problems, 397, 588-90 vitamin A with, 555-58

429

in

platelet activity in, 58, 498

in sickle cell

vision problems in,

562-63 destruction by inorganic iron, 556, 557 in diabetes, 333, 351 in discoid lupus

erythematosus, 358-61 dosage of, 334-35, 337, 340, 349, 357, 373, 399, 605 in childhood, 379 guidelines for, 22

recommended in

in

dietary

allowance in, 334 Dupuytren's contracture, 649 eye problems, 332, 351

in fibrocystic

breast disease,

374-77 food sources 751-52

of, 343, 373,

healing affected by, 365-67,

493 in in

heart disease, 603-5, 661 intermittent claudication, 331, 342,448, 621, 703

lecithin with, 603

in

span affected by, 373, 397-400 menopause, 517-18, 519

in

postherpetic neuralgia,

life

551-52

resistance to disease,

in

in

thalassemia, 363

thromboxanes affected by, 332-33, 350-51 in total

parenteral nutrition,

351-52 vitamin C with, 463 Vitamin K, 380-85 dosage of, 385 food sources of, 385, 752-53

bone mineralization, 381-83 role in coagulation, 380-81 Vitamin P, 304 role in

W Walker, Harvey, 601-7 Water, chlorinated thiamine loss in, 136-37 vitamin C added to, 274-75 Weight problems in adolescence. 676-77 in aging, 39 dieting in

high-protein diets

in,

52-54 thiamine loss in. 127 vitamin requirements

52-55

in,

836 INDEX

Wernicke's disease, 130 Wheat germ, 55, 206, 343, 399 Wound healing. See Healing Wrinkling, premature, from

Yellow No.

5, effects of, 163

rw Jlj

Zinc

sunlight, 223

Wunderlich, Ray, 711-18

deficiency of

Y A.

acne

in, 391-92, 708 alcoholism, 45 folate absorption in, 26-27, 207

in

Xerophthalmia, 87, 559

^Y

in

Yanick, Paul 576-79 Yaryura-Tobias, Jose, 719-26

dysfunction, 435-36 vitamin A with, 560-61

immune system

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