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Vitamins, especialls B vitamins are one of my favourite subjects.
B vitamins cannot be considered as a whole.
Each one is required itself, they just need
each other's peresence to work best.
Troy G. wrote:
>If you eat plenty of meat--including organ meats--
>you will get plenty of B
>vitamins.
Troy is right, but you'll have to eat real *plenty* of meat
and plenty of organ meats too to get sufficient some.
Liver is a very good vitamin A source, and a reasonable good source
of B vitamins. The amounts needed (especially of the potentially
dangerous liver) are realy enormous - at least in my point of view.
Look at the data below, I compiled.
Mary <moiraINOW.COM> wrote:
>...
>But if the child is on a paleo diet, wouldnt' he/she be getting enough
b's
>if they are getting lots of meat??
>
>even if their absorption was not quite as good as others?
>
>Just wondering. I'm giving mine dried liver right now for b's
You seem to consider a high meat diet as "the" paleo diet.
But meats are generally *no* rich source of B-vitamins (except B2).
Liver is the only meat of higher contents because liver is the (animal)
bodie's storage organ for some vitamins.
But its not a good source of choice, because it's too high in vitamin A
(as repeatedly discussed and as Richard mentiones).
How much dried liver (from how much fresh liver) would you
give to your kid *every day* ? For enough folate, niacin or thiamin?
Try *200* grams of liver.
vitA (IU) 71358 5000 1427.16%
vitC (mg) 46 60 76.67%
Thia (mg) 0.4 1.5 26.67%
Ribo (mg) 8.2 1.7 482.35%
Nia (mg) 21.44 19 112.84%
Chol (mg) 778 300 259.33%
Folate about 200.00%
B6 about 100%
Even if the vitamin A wasn't toxic (14-fold!) it was just enough
for the niacin (112%) and C(76%) - b2 as expected plenty.
Even then the Thiamin is rather low(25%).
How much vitamin-A overdose would you risk?
Now try that with normal beef.
Who's child eats a whole pound of beef?
Here are the results of the one pound for a kid (10 y o).
Nutri Total Rec. %Rec.
-----------+--------+------+------
Pro (g) 135.62 28 484.36%
Iron (mg) 13.61 10 136.1%
Na (mg) 299.37 2000 14.97%
Phos (mg) 1047.79 800 130.97%
vitA (IU) 0 3500 0%
vitC (mg) 0 45 0%
Thia (mg) 0.41 1 41%
Ribo (mg) 1.09 1.2 90.83%
Nia (mg) 18.14 13 139.54%
Folate is about 15.7 160 10%
B6 is about .9 1.8 50%
Even in this amount some B vitamins may be plenty,
others are still low.
The challenge is to find adequate food items providing the rest.
Todd Moody wrote:
>
>But yes, a kid on a paleo diet that includes liver is probably
>getting enough B vitamins for normal human metabolic purposes.
Todd, how much meat and liver would you give to the kid?
200 grams of liver *every day*?
1 pound of beef *every day*?
Richard Archer <rhaJUGGERNAUT.COM.AU> wrote:
>There are other organ meats high in Vit B, and with a better
>vitamin A balance. Kidney, for example, is very well-balanced.
>I find the taste of kidney less disagreeable than liver, too.
>Pancreas has a good balance too, although I have no idea what
>it tastes like :(
Say, Richard, do you have the possibility to sort food items
by ingredient (e.g. niacin?). And to exclude unwanted items
- unpaleo unnatural or composite items?
That would be handy looking after the *natural* providers of essentials.
I *can* sort by ingredient (per weight only).
But niacin isn't included.
On the net I never found an ingredient searcher except
http://www.mymenus.com/nutr13.htm but they sort their own menues
only. Unpaleo. Unable to distinguish the sources.
I include such a hardcopy just for your "inspiration" ;-)
regards
Amadeus S.
hardcopy for
Richard:
Lebensmittel mit mehr wie 0.0 mg Vit. B6
Etwa 1.6 mg Vit. B6 pro Tag werden empfohlen (Frau, 36-50 Jahre)
Γ
1 Weizen Kleie 2.2 mg/100 g 10.8 mg/1000
2 Fluίkrebs (Edelkrebs) gegart 2.1 mg/100 g 26.6 mg/1000
3 Weizen Keim 2.0 mg/100 g 5.4 mg/1000
4 Banane getrocknet 1.2 mg/100 g 4.3 mg/1000
5 Sardine gerδuchert 1.0 mg/100 g 4.3 mg/1000
6 Gemόsepaprika gelb frisch 1.0 mg/100 g 10.0 mg/1000
7 Lachs frisch 1.0 mg/100 g 4.4 mg/1000
8 Bachsaibling frisch 1.0 mg/100 g 9.1 mg/1000
9 Lachs gerδuchert 1.0 mg/100 g 3.1 mg/1000
10 Zwiebeln getrocknet 1.0 mg/100 g 3.6 mg/1000
11 Hafer ganzes Korn 1.0 mg/100 g 2.5 mg/1000
12 Leinsamen frisch 0.9 mg/100 g 1.8 mg/1000
13 Kartoffelchips 0.9 mg/100 g 1.6 mg/1000
14 Bauernbratwurst 0.9 mg/100 g 2.2 mg/1000
15 Kartoffelbreipulver 0.8 mg/100 g 2.4 mg/1000
16 Kartoffelkloί gekocht Trockenpro 0.8 mg/100 g 2.4 mg/1000
17 Kalb Innereien gegart 0.8 mg/100 g 5.3 mg/1000
18 Kalb Leber gegart 0.8 mg/100 g 5.3 mg/1000
19 Walnuί europδisch 0.8 mg/100 g 1.1 mg/1000
20 Hirse ganzes Korn 0.8 mg/100 g 2.5 mg/1000
--
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