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Vitamin B3



Also called Nicotinic Acid, Niacinamide, Nicotinic.



Acts as a co-enzyme in the release of energy from carbohydrates. Also needed to help breakdown fats and proteins. Aids in formation of red blood cells.

Since the 1950's doctors have used nicotinic acid to treat high cholesterol. Niacin is the only drug available that both substantially lowers the "bad" lipids (LDL), and increases the "good"(HDL) cholesterol. The reason this vitamin is not in the forefront of cholesterol therapy is because many people treated with high doses of niacin experience bothersome side effects such as; facial flushing, nausea, stomach pain, diarrhea and much more serious, liver damage.



Milk, eggs, meats (especially liver), chicken, fish, and most other protein-rich foods contain a significant amout of niacin. Also in smaller amounts in coffee and tea.



Dificiency is very rare in modern countries. Symptoms include: Pellagra (diarrhea, dermatitis, and dementia) Less severe symptoms of deficiency include irritability, loss of appetite, weekness and swollen tongue.

Mineral that helps with creation of hemoglobin, and helps hold oxygen in the blood. Iron, along with B12 and Folate, creates new blood cells. Ferrous Sulfate is a common term used in the food industry for Reduced Iron.

Iron can be found in natural sources such as; Beef, Baked Potatoes, Clams, Soybeans, Eggs, Fish, and many green leafy vegetables.



Deficiency symptoms include; Anemia, dry coarse hair, dysphagia, dizziness and hair loss.



Generally considered non-toxic if under 75mg daily. Higher doses can cause abdominal cramps, vomiting & diarrhea. Severe overdoses of iron can be fatal.

Vitamin B-1, Perfectly safe, despite adding minuscule amounts of nitrate to our food.

Vitamin B2, or riboflavin, is required to complete several reactions in the energy cycle. Reddening of the lips with cracks at the corners of the mouth, inflammation of the tongue, and a greasy, scaly inflammation of the skin are common symptoms of deficiency.Riboflavin (B2)- Classic riboflavin deficiency involves the lips, tongue, eyes, skin and nervous system. Vision changes, cheliosis (tiny lesions in the mouth or cracks in the corners of the mouth) tongue inflammation and discomfort eating or swallowing.



Riboflavin?s role in the body involves the metabolism of fats and proteins. Enzymes influenced by riboflavin are absolutely necessary to transport oxygen to the cells. A decrease in this vitamin can result in fatigue. New research indicates that migraine headache sufferers may benefit by riboflavin. 400mgs.day have been shown to lessen the incidence of migraines.



Required for red blood cell formation, antibody production, cell respiration and growth. Important for good muscle tone. Involved in metabolism of protein, protein fats, and carbohydrates. Necessary for good vision, skin, hair and nails.

Folic acid is the synthetic form of the B vitamin folate. Folic acid is necessary for the synthesis of nucleic acids and the formation of red blood cells. Folic-acid deficiency most commonly causes folic-acid-deficiency anemia. Symptoms include gastrointestinal problems, such as sore tongue, cracks at the corners of the mouth, diarrhea, and ulceration of the stomach and intestines. Large doses of folic acid can cause convulsions and other nervous-system problems.

The Food and Drug Administration (FDA) regulations require enriched grain products to contain this essential vitamin.



Current studies have discovered a link between folic acid and brain function in older people. The study divided 818 people ages 50 to 75 to take either a vitamin containing 800 micrograms of folic acid a day, or a dummy pill, for three years.



On memory tests, the supplement users had scores comparable to people 5.5 years younger, Durga said. On tests of cognitive speed, the folic acid helped users perform as well as people 1.9 years younger.

The outer layer of grains (such as wheat or oats) that is removed during milling. Bran is a good source of carbohydrates, calcium, phosphorus and fiber. It's found in cereals and baked goods and can be purchased at health-food stores and most supermarkets.



Wheat is the most important cereal crop in the world and ubiquitous in our culture. Bread, pasta, bagels, crackers, cakes, muffins and other wheat containing products line our supermarket shelves and fill our grocery baskets. It is luck for us that this popular grain is available throughout the year.



Classes used in the United States are



Durum - Very hard, translucent, light colored grain used to make semolina flour for pasta.

Hard Red Spring - Hard, brownish, high protein wheat used for bread and hard baked goods.

Hard Red Winter - Hard, brownish, very high protein wheat used for bread, hard baked goods and as an adjunct in other flours to increase protein.

Soft Red Winter - Soft, brownish, medium protein wheat used for bread.

Hard White - Hard, light colored, opaque, chalky, medium protein wheat planted in dry, temperate areas. Used for bread and brewing

Soft White - Soft, light colored, very low protein wheat grown in temperate moist areas. Used for bread.

Hard wheats are harder to process and red wheats may need bleaching. Therefore, soft and white wheats usually command higher prices than hard and red wheats on the commodities market.



Wheat, in its natural unrefined state, features a host of important nutrients.



Therefore, to receive benefit from the wholesomeness of wheat it is important to choose wheat products made from whole wheat flour rather than those that are refined and stripped of their natural goodness.



The health benefits of wheat depend entirely on the form in which you eat it. These benefits will be few if you select wheat that has been processed into 60% extraction, bleached white flour. 60% extraction - the standard for most wheat products in the United States, including breads, noodles and pastas, baked goods like rolls or biscuits, and cookies - means that 40% of the original wheat grain was removed, and only 60% is left. Unfortunately, the 40% that gets removed includes the bran and the germ of the wheat grain - its most nutrient-rich parts. In the process of making 60% extraction flour, over half of the vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost.



Since 1941, laws in the United States have required "enrichment" of processed wheat flour with vitamins B1, B2, B3 and iron in response to the problems created by 60% extraction. Although not nearly as much of these B vitamins and iron are replaced as are removed from 60% extraction flour, "enriched" seems an odd word to describe this process. If you select 100% whole wheat products, however, the bran and the germ of the wheat will remain in your meals, and the health benefits will be impressive! Our food ranking qualified whole wheat (in its original non-enriched form) as a very good source of dietary fiber and manganese, and as a good source of magnesium.



Bran is made up of the outer layers of the wheat kernel. Bran is used in whole wheat flour. It is also used in breakfast cereals.



The germ is tiny - about 2 1/2% of the whole wheat kernel. The germ is the part that will sprout and grow into a new wheat plant if the kernel is planted. Wheat germ is sold in grocery stores and food markets. Whole wheat flour also contains wheat germ.

Whole-Wheat Flour - A coarse-textured flour ground from the entire wheat kernel. It contains the bran, germ and endosperm. The presence of bran reduces gluten development, so baked products made from whole-wheat flour tend to be heavier and denser than those made from white flour. In most recipes, whole-wheat flour can be mixed half-and-half with white flour.

(meal) The coarsely ground seeds of any edible grain such as oats, corn or rye.

Triticale is the stabilized hybrid of wheat (Triticum) and rye (Secale). Poland, Germany, China, and France account for nearly 90 percent of world triticale production. Globally, triticale is used primarily for livestock feed. In Mexico, which grows the crop, triticale is used mostly for whole-grain tricale breads and tortillas. In the US, triticale is harvested mostly for forage, but there is a small market for pancake mixes and crackers due to a savory, nutty flavor. Ethanol plants will pay a premium for triticale over barley since it has more starch and no hull, making alcohol production more efficient. Although wheat-rye hybrids date back to 1875, it was only in 1953 that the first North American triticale breeding program was initiated, at the University of Manitoba.

Regular corn meal is a whole ground corn meal that is full fat and can become rancid because of the high oil content. It can be stored in a refrigerator or freezer up to 6 months and slightly less at ambient temperature.



Bolted corn meal has had a portion of the bran and germ removed in the milling process. Because a portion of the germ remains, the remaining fat content can cause this product to become rancid. It can be stored in a refrigerator or freezer up to 8 months and slightly less at ambient temperatures.



Degermed corn meal has had most of the germ and bran removed during the milling process. Degermed corn meal is lower in fat. It can be stored at a room temperature of less than 21°C (70°F) for 12 months. Storage time would be less when temperatures are more than 21°C (70°F).



Unenriched corn meal contains no added vitamins or minerals.



Enriched corn meal contains added vitamins and minerals. It is enriched with thiamin, riboflavin, niacin, folic acid, and iron in harmless and assimilable form. It may contain calcium and vitamin D in a harmless and assimilable form.



Self-rising corn meal contains added leavening agents, which include baking soda, salt, and an acid-reacting phosphate.

The magic of oats lies in their high soluble fiber content which means of your body can use it very efficiently and turn it into slow release energy

At the same time you will be taking in the highest amount of protein, calcium, iron, magnesium, zinc, copper, manganese, thiamin, folacin and vitamin E of any other unfortified whole grain, like wheat, barley or rice. Add to all that its ability to lower your cholesterol levels.



Here's the catch: You need to eat a sizable quantity of oats to reap their benefits. You must eat approximately 1 1/2 cups of cooked oatmeal (about 3/4 cup raw) every day to get the amount of soluble fiber necessary to lower your cholesterol.

Flax is an amazingly useful plant. Flax seeds and flax seed oil are a great source of alpha linolenic acid, or LNA.It is a small herb (Linum usitatissimum) grown in the prairies of North America and Russia, with little five-petaled blue (sometimes white or pink) flowers. The plants are harvested when the seed pods have dried and the fibers of the inner stems are processed to make thread for linen. This process dates back to ancient Egypt.

Each cell membrane structure in the brain includes two components, which also help control nutrient transfer in and out of brain cells. These two components are both essential polyunsaturated fatty acids: alpha linolenic acid (LNA, one of the omega-3 fatty acids) and linoleic acid (LA, one of the omega-6 fatty acids). LNA is used by the body to make DHA, or docasahexaenoic acid. Nursing mothers can be assured human milk contains DHA in perfect amounts. Adults and older children need to obtain it from other sources (cold water oily fish like salmon and tuna), or manufacture it from LNA.



Omega-3s are like, well, antifreeze for our bodies. They keep our blood relatively thin and circulating well, especially in cold weather.

The ground flaxseed meal can be added to salads, mixed in with hot or cold cereals, or used in recipes for baked goods. One ounce of ground flaxseed meal (about four tbsp or about 60mls) provides about six grams of protein and eight grams of fiber.

Cracked Wheat is produced by cutting or breaking cleaned wheat into irregular sized pieces. The FDA requires a specific granulation in order for it to be called cracked wheat. It is used in popular brands of cracked wheat and multi-grain breads

natural sunflower oil is produced from oil type sunflower seeds. Sunflower oil is light in taste and appearance and supplies more Vitamin E than any other vegetable oil. It is a combination of monounsaturated and polyunsaturated fats with low saturated fat levels.



The versatility of this healthy oil is recognized by cooks internationally. Sunflower oil is valued for its light taste, frying performance and health benefits.

Water is the most abundant nutrient in our body and plays an important transmission function in every body cell and tissue. Sixty percent of our body weight is water. The fact that you can live without food for a long period of time, even months, but live only for a few days without water is true. Under normal conditions, the body releases about one quart of water daily. Therefore, replacement to equal the losses is very important for survival.

Dehydration is the most common problem of water imbalance due to water losses and deprivation. The effects of dehydration on nutrition can adversely affect ones health. Dehydration is the major cause of ones diminished ability to perform during endurance activities. Body water is lost through the stomach, respiration, sweat, and the kidneys. It is recomended that 24oz of water a day should be taken. This amount can double or even triple with endurance type exercise.



A note about water: More and more evidence shows the benifit of being well hydrated.

Studies show that 75% of Americans are chronically dehydrated (likely applies to half the world's population), leading to possible health problems such as fatigue. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger, leading to over-eating. Even MILD dehydration will slow down one's metabolism as much as 3%.



Bottled Water: Some types of bottled water are not subject to the same regulations as tap water. These are regulated as food products, and their regulations are largely related to sanitary food handling and processing practices. Bottled water manufacturers will provide a detailed report on the quality of their product to consumers who call to request it.

A viscous oil obtained from the seed of the cotton plant. Most of the cottonseed oil produced is used in combination with other oils to create vegetable oil products. It's used in some margarines and salad dressings, and for many commercially fried products.

Any of various edible oils made from a plant source, such as vegetables, nuts or seeds.

A LEAVENER containing a combination of baking soda, an acid (such as CREAM OF TARTAR) and a moisture-absorber (such as cornstarch). When mixed with liquid, baking powder releases carbon dioxide gas bubbles that cause a bread or cake to rise. There are three basic kinds of baking powder. The most common is double-acting, which releases some gas when it becomes wet and the rest when exposed to oven heat.

Baking Powder: Baking powder is normally made of three different parts:

" An acid

" A base

" A filler of some sort

All three need to be dry powders that can be mixed together. For example, baking soda (a base), cream of tartar (an acid) and corn starch (the filler) are three common ingredients. In school, you may have done the experiment where you mix baking soda (a base) and vinegar (an acid) and get a bubbling reaction. Baking powder works the same way. When you add water to baking powder, the dry acid and base go into solution and start reacting to produce carbon dioxide bubbles. Single-acting baking powder produces all of its bubbles when it gets wet. Double-acting baking powder produces bubbles again when it gets hot. Many recipes call simply for baking soda rather than baking powder. Usually these recipes use some kind of liquid acid like buttermilk or yogurt to react with the baking soda to produce the bubbles. The reason why people often prefer baking powder to yeast is because yeast takes so long -- usually two to three hours -- to produce its bubbles. Baking powder is instant, so you can mix up a batch of biscuits and eat them 15 minutes later.

Salt is one of the most ubiquitous food ingredients around. Those who think of salt only as something used to perk up flavor might wonder what could possibly give this ingredient the level of importance it has gained through the ages. In reality, there is much more to this crystalline cube than first meets the eye.



Besides enhancing taste, salt has several other functions in food products. It acts as an antimicrobial or microbiological control agent. It contributes to certain chemical reactions that create a wide variety of food characteristics.



Sometimes the terms "salt" and "sodium" are used interchangeably, but technically this is not correct. "Salt" is sodium chloride. By weight, it is 40 percent sodium and 60 percent chloride.

Most foods and tap water contain sodium and chloride. Sodium is an essential nutrient, a mineral that the body cannot manufacture itself.

Because of sodium's importance to your body, the excretory and nervous systems guard against under-consumption of salt, which is a threat to your body's nerves and muscles. Other ions such as calcium, magnesium, and potassium are also very important. Concentrations of these ions are held in narrow ranges by the kidney.



The association between eating salt and the risk of blood pressure increasing is difficult to quantify. Some people are sensitive to changes in salt intake whereas others can adjust so that blood pressure does not rise at all.



Americans typically consume 4,000-8,000 mg each day, well above their daily needs. A goal for moderation for all adults, (including pregnancy and lactation) is approximately 2,400 mg of sodium per day.

Calcium propionate prevents mold growth on bread and rolls. The calcium is a beneficial mineral; the propionate is safe. Sodium propionate is used in pies and cakes, because calcium alters the action of chemical leavening agents



Ref: Center for science in the public intrest

Sorbic acid occurs naturally in many plants. These additives are safe.

derived from plants of the genus Fumaria esp. F.officianalis or from the fermentation of glucose with fungi; flavor, acidify, as an antioxidant or raising agent used in soft drinks and cake mixes

Any of a class of sweet,Soluble Carbohydrate,as sucrose,glucose,sucrose from sugar cane and sugar beets.

We get our energy from the nutrients in food. The main sources of energy are carbohydrates (starches and sugars), fats and proteins. The body can be compared to an engine that converts the energy in food into the energy we need to live. Sugars and starches are forms of carbohydrate. Nutritionists recommend that about half of our energy should be supplied by carbohydrates. The majority of this should be from starchy foods like cereals, rice, potatoes, pasta or bread, with the remainder coming from sugars. During digestion (the process by which we break down food substances ready for absorption and use by the body) complex starchy foods are broken down into sugars.