Nutritionists Redding CA

Nutritionally speaking, eggs are a near-perfect food, naturally rich in high-quality protein and containing almost every vitamin and mineral known to be essential for human health. Still, eggs enriched with extra vitamin E and omega-3 fatty acids are available in just about every supermarket. Why mess with mother nature?

Vitamin E, an antioxidant that protects against cell damage, and omega-3-fatty acids, healthful fats that are linked to the prevention and treatment of heart disease, inflammation and other chronic medical conditions, are essential nutrients that are abundant in the food supply. Unfortunately, however, these nutrients are not in the foods most people eat in great quantity, or on a regular basis. That's why supplements containing vitamin E and omega-3's are often promoted and why some food manufacturers choose to enrich their products with these nutrients.

All eggs contain some naturally occurring omega-3 fatty acids; enriched eggs simply contain more. An ordinary egg contains about 50 mg. total omega-3 fats, according to food scientist and registered dietitian, Mary Van Elswyk. Those omega-3's are found only in the yolk, she points out, so that's the part of the egg you have to eat in order to get the benefits. Hens that are fed grains enriched with flaxseed, fish oils or algae get an omega-3 fatty acid boost in their diet that transfers to their eggs. The amount and type of omega-3 fat in enriched eggs varies with the type of feed and the size of the egg and yolk but a large enriched egg can contain 100 to 200 mg of omega-3 fatty acids.

Egg yolks also contain vitamin E, but only in very small amounts. When the vitamin E content of a laying hen's diet is improved, the hen produces eggs that are richer in this vitamin than ordinary eggs. When canola oil or another vegetable oil is added to the hen's feed, the result is an egg that is lower in artery-clogging saturated fats and higher in healthier unsaturated fats.

Other feed ingredients, such as yellow corn and marigold petals, enrich the hen's diet and their eggs with health-promoting phytochemicals known as leutin and zeaxanthin. These substances, normally found only in plant foods such as spinach and other leafy, dark green vegetables, have been shown to help prevent macular degeneration, the leading cause of blindness in older adults.

The cost of supplementing a hen's diet with the right types and amounts of additional ingredients that supply essential nutrients and change t...

According to a recent Swedish study published in the American Journal of Clinical Nutrition, the benefits of eating fish may outweigh the potential negative impact of mercury exposure from fish.

The study analyzed responses from more than 900 Swedish adults about the amount of fish in their diet and then examined the subjects' red blood cells for levels of mercury and selenium. The researchers concluded that people whose red blood cells showed higher amounts of mercury were not at higher risk of cardiac disease.

Although the researchers did caution that people still needed to restrict the amount of fish containing high levels of mercury, such as perch, shark, swordfish, tilefish and halibut. What may pose an increased cardiac risk, said the researchers, are elevated levels of the trace mineral selenium, although more studies were needed to confirm that finding.

In addition to being a good source of protein, fish, unlike meat products, is not high in saturated fat and is a good source of heart-healthy omega-3 fatty acids. Research has shown that omega-3 fatty acids not only decrease the risk of arrhythmias (abnormal heartbeats), which can result in sudden cardiac death, but they can also reduce triglyceride levels, and slow the growth rate of atherosclerotic plaque, which narrow blood vessels, restricting blood flow, and lower blood pressure.

The American Heart Association (AHA) recommends that adults eat fish, especially fatty fish, such as salmon, mackerel, herring, lake trout and albacore tuna, at least two times a week-grilled or baked is best. According to the AHA, the benefits and risks of eating fish vary depending on your stage in life. For example,

• Pregnant women and children are advised by the U.S. Food and Drug Administration (FDA) to avoid eating fish with the highest levels of mercury and to eat two average meals a week of a variety of fish and shellfish that have lower concentrations of mercury.
• For middle-age and olde...

Nuts are good for you, and so are their butters. And they're even better if you make them yourself.

Nuts for Nutrition

No doubt about it, nut butters are high in calories and fat. But in their purest form, they are also packed with the same beneficial nutrients as whole nuts, including protein, fiber, B vitamins, vitamin E, zinc, selenium and other minerals. And the fat in natural nut butters is mostly monounsaturated and polyunsaturated, which are considered the healthiest kinds of fats. When compared, one nut butter provides just about the same nutritional benefits as another. Of the three most common nut butters-peanut, almond and cashew-almonds are a bit lower in saturated, or unhealthy, fats and slightly higher in healthier unsaturated fats. Peanut butter is a bit higher in protein than other nut butters. Individual brands vary in sodium content and types of added ingredients, if any, used in processing.

A Better Butter

As bread spreads go, natural nut butters beat out regular butter, which provides about the same number of calories but is much higher in saturated fats and contains few nutrients other than fat. Although nut butters cannot be used in all the same ways as regular butter, they are probably more versatile than you think. In addition to bread, you can spread them on baby carrots, celery stalks and apple slices. You can stir nut butters into soups and stews, use them in Asian-style sauces for noodles, meats and vegetables, and in salad dressings. For the sake of variety, substitute almond or cashew butter for peanut butter which is more commonly called for as an ingredient in cookies and other baked goods.

Make it Yourself

All you need to make ny kind of nut butter is a food processor and the nut of your choice. Whirl a cup or two of shelled and skinned nuts in the processor for 2 to 4 minutes, depending on the type of nut, or until they form a paste. One cup of nuts makes about 1/2 cup of nut butter. For richer flavor, toast the nuts slightly, for just a few minutes in a 400°oven or in a pan on top of the stove over medium heat. Watch carefully to prevent burning and cool before processing. If your nuts have skins, toasting will make them easier to remove.

What About Allergies?

Obviously, someone who is allergic to peanuts cannot be exposed to peanut butter or any product made from peanuts. A peanut allergy is different from a tree nut allergy, however, because peanuts are actually a type of legume and not tec...