Tuna - Wikipedia, the free encyclopedia: "Species
Maximum reported sizes of tuna species
Maximum reported sizes of tuna species
There are eight tuna species in the Thunnus genus:
* Albacore, Thunnus alalunga (Bonnaterre, 1788).
* Yellowfin tuna, Thunnus albacares (Bonnaterre, 1788).
* Blackfin tuna, Thunnus atlanticus (Lesson, 1831).
* Southern bluefin tuna, Thunnus maccoyii (Castelnau, 1872).
* Bigeye tuna, Thunnus obesus (Lowe, 1839).
* Pacific bluefin tuna, Thunnus orientalis (Temminck & Schlegel, 1844).
* Northern bluefin tuna, Thunnus thynnus (Linnaeus, 1758).
* Longtail tuna, Thunnus tonggol (Bleeker, 1851).
Species of several other genera (all in the family Scombridae) have common names containing 'tuna':
* Skipjack tuna Katsuwonus pelamis (Linnaeus, 1758)
* Slender tuna Allothunnus fallai (Serventy, 1948)
* Bullet tuna Auxis rochei (Risso, 1810)
* Frigate tuna Auxis thazard (Lacepede, 1800)
* Kawakawa (little tuna or mackerel tuna) Euthynnus affinis (Cantor, 1849)
* Little tunny (little tuna) Euthynnus alletteratus (Rafinesque, 1810)
* Dogtooth tuna Gymnosarda unicolor (Rüppell, 1836)
* Black skipjack tuna Euthynnus lineatus (Kishinouye, 1920)"
Wednesday, March 12, 2008
Wednesday, March 5, 2008
Hot Flushes
Hot Flushes: Much-Needed Relief From Hot Flushes
I'm constantly being asked for advice on how to alleviate hot flushes caused by the menopause. In addition, I also receive many emails from menopausal women who want to alert me to natural remedies they've used that have helped them.
Some studies have shown mixed results regarding natural remedies for hot flushes. For instance, in a previous report I told you about a study that found red clover extract to be effective for some women - not ALL women - but the trial demonstrated the simple fact: for some, it worked.
So with the idea that sometimes you have to just move the studies aside and get a view from a human level, I looked at stories from women who had found success with natural treatments for hot flashes. And just as I suspected, the human level revealed details, advice and insights that you rarely find in the formal language of a clinical trial.
Putting on the yam
An HSI member named Donna wrote to me recently on this subject, "...a friend of mine told me she was using a cream called yam cream. I of course thought she was a little nuts, but what did I have to lose but the hot flushes if it worked? Guess what? It worked really well! I rarely had a hot flush from then on. I also started to add yams to my diet, and I felt great. Since it worked for me, I've told other women about this cream, and I have been told they don't understand how it worked, but they loved it. Anything scientific about this?"
Actually there is something "scientific" about it - or rather something that can be logically explained anyway. US HSI Panellist Dr Martin Milner, often prescribes natural oestrogen derived from yam when oestrogen replacement therapy is called for. This is because yam contains phyto-hormones that closely resemble hormones found in humans. When a woman's body is struggling to manufacture hormones, the phyto-hormones in yam may provide exactly the boost it needs to regain hormonal balance.
Way too hot
As I mentioned last week, the term "hot flush" sounds like something brief and warm - almost nurturing. But for many women, there's nothing brief about hot flushes, and certainly nothing at all nourishing. That's demonstrated in this message from a member named Jeanne:
"I suffered from hot flushes for years (at least one per hour, many times more) while trying everything in the book including every herb, every over-the-counter preparation, even HRT. Nothing worked, but the HRT did a better job than the other stuff.
But I got off the HRT for good reason, and was really having the hot flushes after that, like 1-2 per hour! I had hot flushes all night long which kept me from sleeping well.
"Even during days I couldn't concentrate, face was flushed, had the nausea and mood swings, makeup was a mess, hair dripping wet, etc. Finally, I found something that worked 100%. I didn't think it would help, but when I read the description of how it normalised hormonal function, I had to try it. Indium, the element indium as indium sulphate. It also gave me more energy, brought my concentration back, stopped the anxiety, etc. Indium proved to be an absolute miracle for me. Then just to test, I stopped taking it for a few days and the hot flushes returned with a vengeance."
Indium is a trace mineral that is not new to HSI members. Some years ago, we first told you about the remarkable benefits reported with the use of indium sulphate supplements. One doctor has used it with success for cancer patients, a dentist reports increased gum health, another practitioner finds that it benefits chronic fatigue patients - the only substance he's ever found to help. But apparently the indium itself doesn't have a direct effect on any specific bodily system. Dr Henry A. Schroeder, an expert in trace minerals, believes that an increase of indium triggers the body's uptake of "good" metals: copper, chromium, manganese, and zinc. The enhanced action of these metals is apparently what brings about all the benefits, including a reduction of hot flushes for some women.
Back to essentials
In upcoming e-alerts I'll cover additional comments from HSI members about hot flushes, but to finish up today I'll leave you with information about something simple - but quite effective - from a member named Glo, who writes:
"For my hot flushes I have been using Vit C 2000 mg and Vit E 400 IU each day. This has taken me from around 10 a day to 1 first thing in the morning. Occasionally I will have one during the night, whereas before I was awakened 4 and 5 times a night with them."
Please write in and tell me about any remedies you've had success with for this problem.
30.09.2004
hot flushes lifestyle, diet cancer
hot flushes lifestyle, diet cancer
Hot flushes |
Some cancer treatments interfere with the function of the ovaries in women or testes in men. This may be permanent or temporary. The risk of this should have been discussed before the start of therapy. The ovaries and testes have two main functions; to produce eggs and sperm; to produce sex hormones (testosterone in men & oestrogen and progesterone in women). In pre-menopausal women the 3 main causes ovarian failure which can cause menopausal hot flushes are:
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hormones - LHRH agonists (e.g. zoladex, prostap), aromatase inhibitors
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surgery - removal of the ovaries (oophorectomy)
Other drugs can cause hot flushes without necessarily affecting ovarian failure. These include hormone therapy such as tamoxifen, even less obvious causes such as some bone hardening drugs. In men the most common causes of hot flushes are Removal of the testes, LHRH drugs (zoladex) and other hormone drugs such as stilboestrol for prostate cancer
The most troublesome symptom of a lack of oestrogen can cause irregularities in the body's cooling system, the two most common are hot flushes and night sweats.
Hot flushes are described a sudden unpleasant sensation of burning heat spreading across the face, neck and chest, can occur. Shortly after the sweat patients can then feel cold and clammy and even shiver. Some patients experience one or two flushes a week, whilst others can have ten or more a day but generally, the number of hot flushes will decrease over time.
Night sweats are described as a sudden sweat often linked to hot flushes and tend to happen at night. Patients sometimes find that their sleep patterns are disturbed because of these sweats. Research published form our team has shown that trying different hormone drugs many help or if this fails limited success has been gained from some prescribed drugs including; progesterone, clonidine or antidepressants. All these drugs of course have side effects of their own so lifestyle strategies are certainly worth a try first.What can you do to help?
Many people practice self-help techniques that can assist in making hot flushes less uncomfortable. You may find it useful to keep a note of when you have hot flushes so that you can identify any pattern. If you know when to expect hot flushes you can be better prepared. Otherwise here are some practical tips which may help:
Clothes, environment and hot flushes:
-
-
Try wearing layers of clothing that can be taken off or put on as your body temperature changes
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Use several layers of bedclothes (natural fabrics are better) which you can remove as required
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Try using sprays or moist wipes to help lower your skin temperature (you could add pleasant smelling oils to the spray, such as peppermint which has cooling properties or lavender which has a relaxing effect.
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Use an electric fan placed on a desk or table to help lower your skin temperature
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If you are not sleeping well because of flushes, try to find time to have a rest during the day
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Try to avoid warm, stuffy rooms as they can make flushes worse
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Take plenty of cool baths and showers
Diet & hot flushes:
-
-
Avoid large meals and excess sugar
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Hot drinks can trigger a hot flush – open a window and take your coat or scarf off first
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Being over weight can be more difficult to regulate body temperature – if so, try to lose some weight
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Avoid stimulants such as caffeine
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Drink plenty of healthy fluids, particularly if you are sweating a lot
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Avoid too much alcohol which can aggravate hot flushes, particularly wine (chianti) and cherrybrandy
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Soya foods and other phyto-oestrogens – these are chemicals which are found in plants. They are similar in structure to the female sex hormone oestrogen. They are found in soya bean products, others are found in the fibre of whole grains, fruit, vegetables and flax seed. Milk may also contain Phyto-oestrogens, but this depends on what the cows have been eating! Women whose diets are high in Phyto-oestrogens have a lower risk of hot flushes. In some studies eating phyto-oestrogens (soya flour and linseed supplements) regularly over several weeks reduced the individuals own oestrogen levels despite the higher levels of the plant oestrogen. Unfortunately, the only well conducted trials of phyto-oestrogens in breast cancer patients with hot flushes have recorded very little benefit. Of more concern is that many oncologists around the world are not comfortable to recommend supplements of phtyo-oestrogens as, at this concentration, they may stimulate any residual cancer cells encouraging them to grow and spread – There is no evidence for this either but the most common sense stance would be to try foods with plant oestrogens as they are generally health and also packed with other health components such as anti-oxidants, fibre and vitamins but avoid supplements unless further evidence of a benefit ensues.
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Evening primrose oil Many people have found that taking evening primrose oil helps with hot flushes, although it may take several months before any improvement is noticed. Evidence from clinical trials is lacking but apart from the calories it is regarded as generally safe. You can buy evening primrose oil in chemists and health food shops.
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Vitamin and mineral supplements Vitamin E, selenium and vitamin B6 have provided relief for some people. Again evidence is lacking but provided you check with your GP or cancer specialist before you start taking any vitamins or minerals and never take more than the recommended dose they are probably not harmful.
Smoking & hot flushes:
-
-
Smokers are at higher risk of osteoporosis
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It is strongly advised to give up altogether
Relaxation techniques:
Stress can increase the number and intensity of hot flushes a person has. Being anxious about hot flushes could make your symptoms worse. Knowing what to expect and being prepared will help you feel more in control and ease your anxiety. Relaxation therapy can reduce stress and flushes. Hot flushes usually come and go over short periods, so try to relax and wait for the sensation to pass. You may find it helps to imagine yourself in a cool place, for example by the sea, when you feel a hot flush coming on. It may also help to know that although hot flushes are uncomfortable for you, other people are unlikely to notice them happening. (For information on training courses and resources, contact the Stress Management Training Institute. There is also a wide range of relaxation tapes available from health food shops and bookshops).
Exercise & hot flushes
Regular gentle exercise may help reduce hot flushes. Choose an activity that you enjoy and feel comfortable with. (see exercise section on how to exercise after cancer)
Complimentary therapies & hot flushes
Many patients use a range of complementary therapies, such as acupuncture, reflexology, chiropractic measures, massage and meditation. Strong evidence for these has not been published but there are a number of interesting anecdotal reports of success. If you want to try a complementary approach it is best to go to a recognised, qualified practitioner.
Homeopathic remedies: Homeopathic remedies recommended for hot flushes include sage, pulsatilla, rhubarb, root extract, sulpha and graphites. A qualified homeopath will prescribe the remedies that are best for you.
Aromatherapy: Some patients find that aromatherapy massage with essential oils such as clary sage and chamomile improves symptoms.
Herbal remedies: Ginseng, black cogosh, dong quai, lavender, fennel, false unicorn toot and wild yam are all herbal or plant remedies that have been used to relieve menopausal symptoms. Some of these herbal remedies help because they have phytoestrogenic properties so it is important to discuss with your cancer specialist first. Most herbalists will tell you that sage is a natural anhidrotic (reduces sweating) and can help excess sweating during the hot flush.
Massage, & reflexology: Are perfectly safe. There is absolutely no evidence that they can push cancer cells around the body as is commonly quoted in folk law. Although evidence of benefit is lacking they are enjoyable and relaxing.
Acupuncture: Again lacks firm evidence but not harmful in good hands.
Further general information Your doctors and specialist nurses are in an ideal position to give you relevant information on your disease and treatment as they know your individual circumstances. Cancerbackup has a help line (0808 800 1234) and a prize winning video available in English, Italian, Urdu, Bengali, Gujarati & Hindi explaining Radiotherapy & Chemotherapy. Cancernet.co.uk has over 500 pages describing cancer, its management, practical tips and tool which patients, their carers and their doctors have found helpful during the cancer journey.
Monday, March 3, 2008
Saturday, February 23, 2008
What Are the Stages of Prostate Cancer? - Caring4Cancer
What Are the Stages of Prostate Cancer? - Caring4Cancer
What Are the Stages of Prostate Cancer?
This content has been reviewed and approved by
Daniel P. Petrylak, MD
Associate Professor of Medicine
Director, Genitourinary Oncology Program
Columbia University Medical Center
Director, Genitourinary Oncology Program
Columbia University Medical Center
Stages and grades of prostate cancer relate to how aggressively the cancer spreads in your body. The higher the number, the more aggressive the cancer. These stages and grades are important to determining the type of treatment you will receive.
Prostate cancer typically grows slowly and is readily treatable in the first two stages. But if you receive no treatment, some forms of the cancer can spread rapidly to other parts of your body.
As defined by the National Cancer Institute (NCI), the stages of prostate cancer include the following:
- Stage I - tumor cells are found in less than 5 percent of prostate tissue removed, and the cells are not very aggressive in nature
- Stage II - tumor cells are found in less than 5 percent of prostate tissue removed, and the cells are more aggressive in nature or the tumor is larger in size, but is confined to the prostate gland
- Stage III - tumor has grown through the capsule that surrounds the prostate gland, and may involve seminal vesicles (tubes that carry sperm)
- Stage IV - tumor has spread to other structures beyond the seminal vesicles to any other organ or structure
- Recurrent - cancer has come back (recurred) after treatment; cancer may recur in the prostate or in another part of the body
Grade of Prostate Cancer
Another step in the diagnostic process is grading the cancer cells, which means assessing how fast the tumor is likely to grow and spread. Grading is done in the laboratory with cells taken from a prostate gland biopsy. The cancer cells are measured by how closely they look like normal cells.
This grading system—called a Gleason score—assigns a grade score ranging from 2 to 10. In general, the lower the number, the lower the grade, and the slower the cancer is growing. A higher score indicates a higher grade of the tumor. High-grade tumors grow more quickly than low-grade tumors and are more likely to spread to other parts of the body.
- A score of 4 or lower means that the cancer cells look similar to normal cells, and the cancer is likely to be less aggressive.
- Grades 5 to 7 are considered intermediate. This means that the cancer cells do not look like normal cells and are more likely to be aggressive and grow faster than those with a grade under 4.
- Grades 8 to 10 indicate that the cancer cells are more likely to be very aggressive in growth.
This content was last modified on August 07, 2007 .
Tuesday, February 5, 2008
WHFoods: calcium
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The George Mateljan Foundation is a non-profit organization with no commercial influence, which provides this website for you free of charge. We are dedicated to making the world a healthier place by providing you with cutting-edge information about why the World's Healthiest Foods are the key to vibrant health and energy and how you can easily make them a part of your healthy lifestyle.
calcium
What can high-calcium foods do for you?
- Maintain healthy, strong bones
- Support proper functioning of nerves and muscles
- Help your blood clot
What events can indicate a need for more high-calcium foods?
- Frequent bone fractures
- Muscle pain or spasms
- Tingling or numbness in your hands and feet
- Bone deformities and growth retardation in children
Excellent sources of calcium include spinach, turnip greens, mustard greens, and collard greens.
For serving size for specific foods, see Nutrient Rating Chart below at the bottom of this page.
What is calcium?
One of the most abundant minerals in the human body, calcium accounts for approximately 1.5% of total body weight. Bones and teeth house 99% of the calcium in the body, while the remaining 1% is distributed in other areas.
In recent years, consumers have been bombarded with public health messages encouraging the consumption of foods rich in calcium. These messages are aimed at preventing osteoporosis, a disease characterized by brittle and porous bones that now affects more than 20 million individuals in the United States. A calcium-deficient diet is one of the causative factors of osteoporosis.
Our food ranking system - based on nutrient density - shows spinach, turnip greens, mustard greens, and collard greens to be excellent sources of calcium. Our ranking system looks not only at the amount of calcium in food, but also at the caloric content of food and how many calories of a food are necessary to provide the desired amount of calcium. Dairy foods - which are often listed as excellent sources of calcium - turn out to be very good sources of calcium in our ranking system (just one step below turnip greens, and mustard greens) because of their lower nutrient density.
Calcium is best known for its role in maintaining the strength and density of bones. In a process known as bone mineralization, calcium and phosphorous join to form calcium phosphate. Calcium phosphate is a major component of the mineral complex (called hydroxyapatite) that gives structure and strength to bones.
Calcium also plays a role in many physiological activities not related to bones including blood clotting, nerve conduction, muscle contraction, regulation of enzyme activity, and cell membrane function. Because these physiological activities are essential to life, the body utilizes complex regulatory systems to tightly control the amount of calcium in the blood so that calcium is available for these activities. As a result, when dietary intake of calcium is too low to maintain normal blood levels of calcium, the body will draw on calcium stores in the bones to maintain normal blood concentrations, which, after many years, can lead to osteoporosis.
Insufficient calcium intake, poor calcium absorption, and/or excessive calcium losses through the urine and feces can cause calcium deficiency. In children, calcium deficiency can cause improper bone mineralization, which leads to rickets, a condition characterized by bone deformities and growth retardation. In adults, calcium deficiency may result in osteomalacia, or "softening of the bone". Calcium deficiency, along with other contributing factors, can also result in osteoporosis.
Low levels of calcium in the blood (especially one particular form of calcium, called free ionized calcium) may cause a condition called tetany, in which nerve activity becomes excessive. Symptoms of tetany include muscle pain and spasms, as well as tingling and/or numbness in the hands and feet.
Excessive intakes of calcium (more than 3,000 mg per day) may result in elevated blood calcium levels, a condition known as hypercalcemia. If blood levels of phosphorous are low at the same time as calcium levels are high, hypercalcemia can lead to soft tissue calcification. This condition involves the unwanted accumulation of calcium in cells other than bone. A Tolerable Upper Intake Level (UL) for calcium of 2,500 milligrams per day was established by the National Academy of Sciences in 1997.
Impact of Cooking, Storage and Processing
The amount of calcium in foods is not adversely impacted by cooking or long-term storage.
Hypochlorhydria, a condition characterized by insufficient secretion of stomach acid, affects many people and is especially common in the elderly. Lack of stomach acid impairs the absorption of calcium and may lead to poor calcium status.
Adequate intake of vitamin D is necessary for the absorption and utilization of calcium. As a result, vitamin D deficiency, or impaired conversion of the inactive to the active form of vitamin D (which takes place in the liver and kidneys), may also lead to a poor calcium status.
The following medications impact the absorption, utilization, and/or excretion of calcium:
- The corticosteroids (for example, hydrocortisone and prednisone) are a family of anti-inflammatory drugs that are commonly used in the treatment of autoimmune and inflammatory diseases such as asthma, rheumatoid arthritis, and ulcerative colitis. These drugs reduce the body's ability to activate vitamin D, resulting in decreased calcium absorption and increased calcium excretion in the urine.
- Aluminum-containing antacids, including Maalox (TM) and Mylanta (TM), may increase the urinary and stool loss of calcium.
- Thyroid hormones may increase urinary excretion of calcium.
- Anticonvulsant medications, including Dilantin (TM), are used to control seizure activity in people with epilepsy and brain cancer, and those who have suffered head trauma through injury or stroke. Such medications decrease the activity of vitamin D, resulting in decreased calcium absorption.
- Certain antibiotics, including gentamicin, erythromycin, neomycin, isoniazid, sulfamethoxazole, tobramycin,and cycloserine, may interfere with calcium absorption and/or utilization.
- Hormone replacement therapy may decrease calcium excretion and increase calcium absorption in postmenopausal women.
Calcium, especially from supplements, can interfere with the absorption of the following medications:
- Alendronate (Fosamax (TM)) is used in the treatment and prevention of osteoporosis. Calcium supplements may interfere with alendronate absorption.
- Since most people who take alendronate also take calcium supplements, it is advisable to take the alendronate at least two hours before or after taking the calcium supplement.
- Calcium from antacids, dairy products, and supplements can decrease the absorption of tetracycline antibiotics, thereby reducing the effectiveness of these drugs.
The following nutrients impact the absorption, utilization and/or excretion of calcium:
- Vitamin D accelerates the absorption of calcium from the gastrointestinal tract.
- High consumption of potassium reduces the urinary excretion of calcium.
- High intakes of sodium, caffeine, or protein cause an increase in the urinary excretion of calcium.
- Certain types of dietary fiber like the fiber found in wheat and oat bran, may interfere with calcium absorption by decreasing transit time (the amount of time it takes for digested foods to move through the intestines), limiting the amount of time during digestion for calcium to be absorbed. Dietary fiber also stimulates the proliferation of "friendly" bacteria in the gut, which bind calcium and make it less available for absorption.
- Phytic acid, found in whole grains, nuts, and legumes, can bind to calcium to form and insoluble complex, thereby decreasing the absorption of calcium.
- Oxalic acid, found in spinach, beets, celery, pecans, peanuts, tea and cocoa, can bind to calcium and form an insoluble complex that is excreted in the feces. While research studies confirm the ability of phytic acid and oxalic acid in foods to lower availability of calcium, the decrease in available calcium is relatively small.
Calcium impacts the absorption of the following nutrients:
- Calcium in food and supplements decreases the absorption of heme and nonheme iron.
- Magnesium and calcium compete with each other for intestinal absorption. Consequently, calcium supplements should not be taken at the same time as magnesium supplements.
What health conditions require special emphasis on calcium?
Calcium may play a role in the prevention and/or treatment of the following health conditions:
- Cataracts
- Colon cancer
- High blood pressure
- Inflammatory bowel disease
- Kidney stones
- Osteoporosis
- Polycystic ovarian syndrome
- Pregnancy induced hypertension and preeclampsia
- Premenstrual syndrome
Supplemental calcium is available in a variety of delivery forms including tablets, capsules, chewable tablets, antacids (for example, Tums(TM)) and fortified juices. Some dietary supplement manufacturers even sell chewy chocolate squares fortified with calcium. The different forms of calcium used in the manufacture of calcium supplements fall into three general categories: 1) naturally-derived calcium 2) refined calcium carbonate and 3) chelated calcium. Naturally-derived calcium, also known as unrefined calcium carbonate, appears in dietary supplements as bone meal, oyster shell, limestone, and dolomite (clay). Although these forms are typically less expensive than other forms of supplemental calcium, these supplements may also contain significant amounts of lead, a toxic metal that affects the brain, kidney, and red blood cells. Refined calcium carbonate is the most commonly used form of calcium in supplements. It is relatively inexpensive compared to chelated forms of calcium, but has been shown to be less well-absorbed than other forms. To improve absorption, calcium carbonate should be taken with meals, as the presence of food in the stomach causes the secretion of hydrochloric (stomach) acid, a compound that breaks down calcium carbonate. Chelated calcium is calcium bound to an organic acid, such as citrate, malate, lactate, or gluconate; or to an amino acid, such as aspartate. Research indicates that calcium chelates, especially calcium citrate, are more bioavailable than calcium carbonate. Calcium is also available as hydroxyapatite, the phosphorus-containing building block of the bone mineral matrix.
Excellent sources of calcium include spinach, turnip greens, mustard greens and collard greens.
Very good sources of calcium include blackstrap molasses, Swiss chard, yogurt, kale, mozzarella cheese, cow's milk, and goat's milk. Basil, thyme, dill seed, cinnamon, and peppermint leaves are also very good sources of calcium.
Good sources of calcium include romaine lettuce, celery, broccoli, sesame seeds, fennel, cabbage, summer squash, green beans, garlic, tofu, Brussel sprouts, oranges, asparagus and crimini mushrooms. Oregano, rosemary, parsley, kombu, and kelp are also good sources of calcium.
Introduction to Nutrient Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of calcium. Next to each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of calcium contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.| World's Healthiest Foods ranked as quality sources of: calcium | ||||||
|---|---|---|---|---|---|---|
| Food | Serving Size | Cals | Amount (mg) | DV (%) | Nutrient Density | World's Healthiest Foods Rating |
| Basil, dried, ground | 2 tsp | 7.5 | 63.40 | 6.3 | 15.2 | very good |
| Dill weed | 2 tsp | 5.1 | 35.68 | 3.6 | 12.7 | good |
| Turnip greens, cooked | 1 cup | 28.8 | 197.28 | 19.7 | 12.3 | excellent |
| Thyme, dried, ground | 2 tsp | 7.9 | 54.16 | 5.4 | 12.3 | very good |
| Spinach, boiled | 1 cup | 41.4 | 244.80 | 24.5 | 10.6 | excellent |
| Oregano, dried, ground | 2 tsp | 9.2 | 47.28 | 4.7 | 9.3 | good |
| Mustard greens, boiled | 1 cup | 21.0 | 103.60 | 10.4 | 8.9 | excellent |
| Cinnamon, ground | 2 tsp | 11.8 | 55.68 | 5.6 | 8.5 | very good |
| Collard greens, boiled | 1 cup | 49.4 | 226.10 | 22.6 | 8.2 | excellent |
| Kelp (sea vegetable) | 0.25 cup | 8.6 | 33.60 | 3.4 | 7.0 | good |
| Rosemary, dried | 2 tsp | 7.3 | 28.16 | 2.8 | 7.0 | good |
| Blackstrap molasses | 2 tsp | 32.1 | 117.53 | 11.8 | 6.6 | very good |
| Swiss chard, boiled | 1 cup | 35.0 | 101.50 | 10.2 | 5.2 | very good |
| Yogurt, low-fat | 1 cup | 155.1 | 447.37 | 44.7 | 5.2 | very good |
| Romaine lettuce | 2 cup | 15.7 | 40.32 | 4.0 | 4.6 | good |
| Kale, boiled | 1 cup | 36.4 | 93.60 | 9.4 | 4.6 | very good |
| Mozzarella cheese, part-skim, shredded | 1 oz-wt | 72.1 | 183.06 | 18.3 | 4.6 | very good |
| Celery, raw | 1 cup | 19.2 | 48.00 | 4.8 | 4.5 | good |
| Cow's milk, 2% | 1 cup | 121.2 | 296.70 | 29.7 | 4.4 | very good |
| Cloves, dried, ground | 2 tsp | 14.2 | 28.40 | 2.8 | 3.6 | good |
| Goat's milk | 1 cup | 167.9 | 325.74 | 32.6 | 3.5 | very good |
| Broccoli, steamed | 1 cup | 43.7 | 74.72 | 7.5 | 3.1 | good |
| Sesame seeds | 0.25 cup | 206.3 | 351.00 | 35.1 | 3.1 | good |
| Fennel, raw, sliced | 1 cup | 27.0 | 42.64 | 4.3 | 2.8 | good |
| Cabbage, shredded, boiled | 1 cup | 33.0 | 46.50 | 4.7 | 2.5 | good |
| Summer squash, cooked, slices | 1 cup | 36.0 | 48.60 | 4.9 | 2.4 | good |
| Green beans, boiled | 1 cup | 43.8 | 57.50 | 5.8 | 2.4 | good |
| Garlic | 1 oz-wt | 42.2 | 51.31 | 5.1 | 2.2 | good |
| Tofu, raw | 4 oz-wt | 86.2 | 100.00 | 10.0 | 2.1 | good |
| Mustard seeds | 2 tsp | 35.0 | 38.92 | 3.9 | 2.0 | good |
| Brussel sprouts, boiled | 1 cup | 60.8 | 56.16 | 5.6 | 1.7 | good |
| Oranges | 1 each | 61.6 | 52.40 | 5.2 | 1.5 | good |
| Asparagus, boiled | 1 cup | 43.2 | 36.00 | 3.6 | 1.5 | good |
| Crimini mushrooms, raw | 5 oz-wt | 31.2 | 25.52 | 2.6 | 1.5 | good |
| World's Healthiest Foods Rating | Rule | ||||
|---|---|---|---|---|---|
| excellent | DV>=75% | OR | Density>=7.6 | AND | DV>=10% |
| very good | DV>=50% | OR | Density>=3.4 | AND | DV>=5% |
| good | DV>=25% | OR | Density>=1.5 | AND | DV>=2.5% |
In 1998, the Institute of Medicine at the National Academy of Sciences issued new Adequate Intake (AI) levels for calcium. The recommendations are as follows:
- 0-6 months: 210 mg
- 6-12 months: 270 mg
- 1-3 years: 500 mg
- 4-8 years: 800 mg
- 9-13 years: 1300 mg
- 14-18 years: 1300 mg
- 19-30 years: 1000 mg
- 31-50 years: 1000 mg
- 51+ years: 1200 mg
- Postmenopausal women not taking hormone replacement therapy: 1500 mg
- Pregnant and lactating women (younger than 18 years): 1300 mg
- Pregnant and lactating women (older than 18 years): 1000 mg
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