Re: Jeff's nutritional challenge

[Guest guest]

> 1 ounce of just any lean animal protein will

> probably not meet the RDA of 2.4 micrograms of B12.

You are correct, but not just " any " food in any

category would meet the challenge. My post was

" generic " .

There are many foods that would not only meet the B12

requirement per 1 oz, they would also be good choices

due to their type of fats..

Some examples per 1 oz...

According to the USDA SR 18

Clams 28

Mussels 6.8

Mackerel 5.4

Herring 3.75

King Crab 3.28

Bluefin tuna 3.1

Sardines 2.7

Also, the human body is very efficient at recycling

B12 and the average healthy liver stores enough B12 to

last about 3 to 5 years before there is a deficiency.

So, eating the RDA every day is not essential. But

consuming the RDA on average over time is. MDs, used

to give B12 shots only once a week or once a month.

A one oz serving of clams once a week would easily

meet the RDAs for B12.

Thanks

Jeff

[Guest guest]

Bill wrote: "I love stews but how do you get the thick base without prolonged> cooking? I wonder if the long cooking temperature destroys nutrients> in the ingredients? Does anyone know what vitamins are susceptible to> destruction by heat, and how high and long? Are mineral immune to heat? > > Anthocyanins, phenolics, lutein, indoles, allicin, carotenoids,> bioflavonoids, lycopene etc...>> Are these above goodies destroyed by heat?".

Will wrote: "As a semi-chemist with an interest in food science, I can say that most ofthese compounds listed are fairly stable at cooking temperatures. They areall fairly stable molecules with perhaps the exception of allicin. Mineralsare extremely stable and vitamins are also fairly stable although some canoxidize like Vit E (tocophoerols esp.)".What about microwaving frozen (or thawn from a frozen state) vegetables (broccoli, cauliflower, brussels sprouts, spinach, kale, onions, garlic)? I mean a considerable amount of veggies say two pounds, which means a rather long time of microwaving. I recall a report claiming that the properties of microwaving meant that a large amount of nutrients (presumably phytochemicals, possibly vitamins) were lost in the process. Is that something to worry about? Can't find the time to do steaming and sometimes I tire of the taste of thawn, unheated veggies. // Ulf