Small amounts make a big difference

Nutrition is about keeping things in balance. Too much of one thing can be toxic, but in the right quantities, the same thing can benefit the human organism. Much attention in the media is given to macronutrients: substances that we require in large quantities. These substances include water, carbohydrates, proteins, and fats. You might say, large compared to what? Compared to substances like vitamins and minerals. These are required in relatively small quantities and are called micronutrients.

Despite their relatively small size, there are many substances our bodies require in minute portions that make a surprising difference to our health. I could list all the vitamin and minerals our bodies require and their amounts but that information is readily available. What follows is a list of foods that you don’t need to eat a lot of but that will benefit your health in a variety of ways.

Here are my top ten list of foods we only need to have in small amounts:

1. Sesame seeds – contain zinc which is needed especially in times of stress. Also important for the metabolism of fatty acids and for the production of serotonin. They are also an excellent source of calcium, magnesium, and copper.
2. Garlic –has numerous health benefits including acting as an antibacterial, antifungal agent, protecting circulation, detoxifying, antioxidant, anti-stress, anti-viral agent, immune system enhancer, among its many properties.
3. Ground flax seed – a good source of essential fatty acids. Sprinkle on cereal, soups and add to baking.
4. Chia seeds – high in protein and fiber they contain an array of vitamins and minerals, fatty acids and phytochemicals. Add them to morning cereal, smoothies, puddings and baking.
5. Mint – a member of the botanical family that includes basil and marjoram, comes in hundreds of varieties – peppermint and spearmint being the most common. It is useful for upset stomachs, and nervous tension. It helps the body break down fat by stimulating bile flow. Mint has also been shown to increase phagocytes, cells that are capable of destroying pathogens, bacteria, and cancer cells.
6. Spirulina – is a cultivated or farmed micro-algae with one of the richest protein contents of all natural foods. It contains 60-70% complete protein compared with 25% protein found in meat. Spirulina is thought to help control blood sugar and cravings. Mix one teaspoon in juice first thing in the morning to kick-start your day.
7. Sea weed – is an excellent source of iodine. Main Coast produces organic dulse granules that can be sprinkle on soups and in salads. It is also an alkaline food that will help reduce acidity in body.
8. Nutritional yeast – An excellent source of B-complex vitamins, this seasoning can be added to soups, salads, dips, spreads and smoothies. Helps meet the needs of vegetarians looking for a good source of vitamin B12.
9. Cinnamon – has antiseptic properties. It is widely used digestive aid that helps relieve nausea, vomiting, diarrhea, and indigestion. It is beneficial for the lungs, heart and kidneys. It has anticancer properties that have been shown to stop the growth of liver cancer and melanoma cells. Cinnamon may also lower blood pressure and helps to metabolize blood sugar, helping to protect against diabetes.
10. Turmeric – is considered a tonic for the whole body. It can help with liver problems and colic; reduce the pain and inflammation of arthritis and prevent gall bladder disease. Curcumin, the active ingredient in turmeric, is a strong antioxidant. Other substances found in turmeric help remove toxic by-products that may contribute to the formation of cancer cells. (Turmeric is not recommended for people with blood clot disorders or are on anticoagulant medications. It also increases bile production so it is not recommended for people with gallstones or obstructed bile ducts.)

Of course the list of beneficial herbs and spices is a long one. There is an herb or spice for almost every conceivable ailment as well as being useful for prevention of various conditions. Hopefully this list gives you some small things to think about adding to your diet on a regular basis, just for the health of it.