Re: Joslin Diabetes Center

This post not CC'd by email
On Mon, 22 Aug 2005 06:36:24 GMT, "Julie Bove"
<julienospambove@xxxxxxxxxxx> wrote:

>My daughter can't eat gluten. So I make sure that she gets vitamins every
>day. In this country, most breads and cereals are fortified with extra
>vitamins. She is no longer getting those. I think there are also some
>vitamins naturally found in grain that are hard to get without eating it. I
>think vitamin B is one such. But if I'm wrong, Quentin will correct me I'm
>sure.

G'day G'day Julie,

I have been reading the regular differences of opinion and hadn't
felt inclined to join in. I will however do my best to answer your
question. Let's look at a reputable database and find out where B
group vitamins appear in food.

http://www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/wt_rank.html

Click on the W Take a look at the leaders in each category.

If we look at thiamin we find cereals and pork are good sources.

If we look at riboflavin we find cereals, duck, turkey giblets

If we look at niacin we find cereals, fish, chicken

If we look at pantothenic acid we find cereals, mushrooms. duck

If we look at Vit B6 we find cereals, fish, turkey giblets.

If we look at Vit B12 we find clams, oysters, salmon sardines.

If we look at folate we find cereals, turkey giblets, lentils,

It looks like cereals are a winner. Perhaps we could all take a break
from sanity and rush out to buy Kellogg's processed breakfast cereal
OR write a passionate piece about duck and giblets to add to the
already bloated "French Paradox" mythology.

Well it looks as though cereals and "small goods" are a winner but
appearances can be deceptive. The cereals listed are NOT whole grain
cereals but mostly highly processed cereals with vitamin supplements.
(The cereals including bran are an exception). Liver is a
concentrated source of B group vitamins but is it necessary.

The Okinawans who until recently topped the centenarian stakes never
traditionally ate highly processed vitamin reinforced breakfast
cereals.

If I look at Nicola Reavley's "Vitamin Counter" a sense of equanimity
returns. She doesn't list commercial products and she does list
recommended daily allowances. I've left out liver and kidneys which
score highly for most categories.

Thiamin Women 0.8 mg Men 1.1 mg
Pork 1.22 mg /cup Bulgur 0.9 mg/cup Butterfly steak 0.7 mg
Vegemite 0.5 mg/ 1/2 teaspoon.

Riboflavin Women 1.2 mg Men 1.7 mg
Vegemite 0.7 mg/1/2teaspoon Milk 0.4 mg/cup All bran 0.4 mg/1/2 cup
Almonds 0.4 mg/1/4cup. Lean beef 0.4 mg/3/4cup.

Niacin Women 13 mg Men 19 mg
Tuna 23 mg/1/2cup Salmon 18 mg/1/2cup

Pyridoxine Women 1.1 mg Men 1.9 mg

Wheat bran 0.7 mg/cup Chicken roast 0.6 mg/cup Avocado 0.6 mg/fruit
Ham 0.5 mg/cup Tuna 0.5 mg/cup Spinach 0.4 mg/cup Soybeans 0.4 mg/cup

Folate Men and women 200 mcg
Lentils 340 mcg/cup Black eyed peas 200 mcg/cup spinach 250 mcg/cup
Avocado 125 mcg/fruit Asparagus 90 mcg/4 spears.

Vit B12 Men and women 2 mcg
Trout 5mcg Tuna 4 mcg/cup Salmon 4 mcg/1/2fillet beefsteak 2 mcg/100g
Cottage cheese 1 mcg/cup Clams 1 mcg/3/4cup Oysters 1 mcg/half doz.
milk 0.9 mcg/cup

Put simply if one eats a couple of items that are good sources then
with the bits and pieces gained from other items in a diet consisting
of largely unprocessed foods one will easily meet one's requirements
for B group vitamins without fortified cereals or liver. It should
also be obvious that cereals do NOT score highly when unfortified.
Remember it is WHOLE GRAINS that score some successes in the health
benefit stakes. Processed grains unfortunately often score negatively.

Best wishes,




--
Quentin Grady ^ ^ /
New Zealand, >#,#< [
/ \ /\
"... and the blind dog was leading."

http://homepages.paradise.net.nz/quentin
.