Coconut Milk Nutrition

……… is an excellent source of minerals and contains vitamins in moderate amounts.  One of the most important benefits of coconut milk is its ability to boost the immune system. 

    Here are some nutritional facts of one cup of coconut milk:

 

• CALCIUM :  38.4 mg – promotes healthy bones and teeth

 

• MAGNESIUM:  89 mg – maintaining normal blood pressure levels and alleviating muscle stiffness.  Also decreases the risk of cardiovascular ailments such as heart attacks.

 

• POTASSIUM and PHOSPHORUS:  631 mg potassium and 240 mg phosphorus – enhance your energy level, healthy development of bone structure and ensuring optimal functioning of the kidneys.

 

• OTHER MINERALS:  Manganese 2.2 mg, Copper 0.6 mg, and Zinc 1.6 mg.

 

• VITAMINS:  Vitamin C 6.7 mg and Vitamin E  0.4 mg

 

• CARBOHYDRATES:  contains only 13.3 g per cup of coconut milk

 

• SUGARS:  just 8 g  per cup

 

• FATS:  contains high amount of saturated fats (approx. 50 g per cup)  However, the saturated fat content in coconut oil does not necessarily cause weight gain, as metabolism of fat is converted into energy and the fat does not get stored in the body.  Daily exercise can help to get rid of excess fat too.  Coconut milk also contains healthy fats (omega 6 essential fatty acids) that promote overall health.

 

• LAURIC ACID:  important fatty acid useful to prevent blockages in arteries, thus keeping the heart healthy.

 

• CALORIES:  553  .  It is a bit high, so consume in small amounts.

 

Vitamin D-3

Vitamin D is a fat-soluble vitamin needed in bone formation, insulin regulation, muscle function, immune health, and the balance of phosphorus and calcium in the body. Adults should take in 600 IU of vitamin D every day.

Eat foods rich in vitamin D, such as shrimp, eggs and salmon.

Because natural food sources of vitamin D are rare, choose fortified versions of orange juice, butter substitute, yogurts, cereals and milk.

Magnesium, vitamin A, vitamin K, zinc and boron are all necessary to bring up levels of vitamin D. Magnesium has the greatest effect on vitamin D, so include nuts, beans and fish in yours daily diet.

Spend about 15-20 minutes of sun exposure daily can prevent vitamin D deficiency in most people. Those with darker skin tones might require more time in the sun.

Take a vitamin D supplement if your food sources of vitamin are insufficient or if you are unable to spend time outdoors.

Consult your doctor or pharmacist about medications that may interfere with your body’s ability to absorb or use vitamin D. eg. Anticonvulsants, corticosteroids, hormone replacement drugs, and anticoagulants.

Vitamin D3 supplements are better metabolized than other forms of vitamin D.

Nutrition and Cancer Forum for Men

Men’s Health Chinese Forum

Date: Saturday, September 10, 2011

Time: 9:30 am – 12:30 pm

Place: Choi Hall, S.U.C.C.E.S.S. Social Service Centre (28 West Pender St., Vancouver)

Programs:

Topic 1:  Prostate, colorectal and testicular  cancers – its prevention, symptoms, screening, and treatment      Speaker: Dr. Alphonsus Hui

Topic 2:   Nutrition and Cancer      Speaker: Rosalie Lung, Registered Dietitian

• Information Display
• Free healthy living and cancer prevention information

Registration and enquiry:  604-215-5204  Lee Ma

Something’s fishy – Sources of Omega-3’s

The omega-3 fatty acids play an important role in keeping the heart, kidneys, and digestive system healthy. The body needs omega-3 fatty acids to make prostaglandins that regulate blood clotting, hormone production, and inflammation, pain, and swelling in the body.  There is no Recommended Dietary Allowance (RDA) for omega-3 fatty acids, but you should try to get one gram a day.  Nutritionists generally recommend eating cold-water fish 2 to 3 times a week; the oilier the fish, the more omega-3 it has.

 

Samples of fish with omega-3 fatty acids:

Salmon, Atlantic 3.1-3.7 grams per 6 oz cooked serving

Sardines, packed in oil 2.8 grams per 3 oz serving

Salmon, Coho 1.8-2.2 grams per 6 oz cooked serving

Herring, Kippered 1.8 grams per 3 oz serving

Trout, Rainbow 1.7-2 grams per 6 oz cooked serving

Swordfish 1.4 grams per 6 oz cooked serving

Oysters 1.1 grams per 3 oz steamed serving

Mackerel, canned 1 gram per 3 oz serving

Sole or Flounder 0.9 gram per 6 oz cooked serving

Striped Bass (Rockfish) 0.8 gram per 6 oz cooked serving

Tuna, White, Canned 0.7 gram per 3 oz serving

Tuna, Fresh 0.5 gram per 6 oz cooked serving

Warnings

The U.S. Environmental Protection Agency warns against excessive consumption of tuna, shark, swordfish, king mackerel and tilefish due to their high levels of mercury. Women who are pregnant or lactating and young children should avoid eating these fish altogether. The agency does note that eating two meals each week — about 12 ounces total — of seafood like salmon, catfish and shrimp is acceptable.

AntiOxidant – Vitamin E

Vitamin E (Tocopherol)

Usage:  Reduce the risk of heart disease and protecting the body from prostate and bladder cancers.   For those who plan to apply Vitamin E to the skin, you should buy tocopherol not the tocopheryl forms, as the former absorbs better but the latter may have a slightly better shelf life.

Who:  Primary people with – Atherosclerosis, Diabetes, High Cholesterol, Immune function, Osteoarthritis, Yellow nail syndrome

Secondary with – Alzheimer disease, Angina, Athletic performance, Cold Sores, Rheumatoid Arthritis, Premenstrual syndrome, Wound healing

Symptoms:  Vitamin E deficiencies are rare.

Dosage:  400-800 IU (14 mg) per day for adults

Foods:  Wheat germ oil, nuts, sunflower seeds, vegetable oils, olives, peanut butter, turnips, blueberry, papaya, kiwi, tomatoe, raw red pepper, whole grains, corn, egg yolks, and leafy green vegetables.