segunda-feira, 31 de outubro de 2011

Ozzy vegano!!!!!! e Boston Vegan Org


Demystifying Vegan Nutrition: A Starter Guide

Full-color Demystifying Vegan Nutrition brochures available for education and advocacy. Contact us for free copies (choose "Nutrition Guide Request" from the drop-down menu and include your mailing address).

What is a vegan diet?

A vegan diet is one that consists of only plant-derived foods, as vegans do not use or consume any animals or animal products, including flesh, eggs, and milk. Like non-vegans, vegans eat soups, stews, stir-fries, salads, and casseroles. They may consume a wide variety of ethnic foods, as well as vegan versions of traditional favorites such as pizza, tacos, burritos, lasagna, burgers, barbeques, loaves, chili, pancakes, waffles, sandwiches, and desserts.

What is a healthful vegan diet?

A balanced vegan diet is made up of these four food groups: 1) legumes, nuts, and seeds; 2) grains; 3) vegetables; and 4) fruits. Because individual nutrient needs and energy requirements vary due to age, activity level, and one’s state of health, this guide should only be considered a broad blueprint for a balanced vegan diet. Consult a dietitian familiar with vegan nutrition for a personalized set of recommendations.

LEGUMES, NUTS, AND SEEDS (4+ servings per day)

The legume-nut-seed group includes beans, split peas, lentils, nuts, seeds, and soy products. These nutrient-dense foods are packed with protein, fiber, minerals, B vitamins, protective antioxidants, and essential fatty acids(1). Sample serving sizes from this group include: ½ cup cooked beans, 4 ounces of tofu or tempeh, 1 cup soy milk, 1 ounce of nuts or seeds, or 2 tablespoons of nut or seed butter.

GRAINS (4-6+ servings per day)

Whole grains provide B vitamins, fiber, minerals, protein, and antioxidants. They are preferable to refined grains because the refining process removes the healthiest nutrients. Also, intact whole grains--such as brown rice, oats, wheat berries, millet, and quinoa--are nutritionally superior to whole grain flours and puffed or flaked whole grains(2). A serving is one slice of bread, ½ cup cooked grain, or 1 ounce of ready-to-eat cereal. This group is fairly flexible with regard to servings per day. Vary your intake based on your individual energy needs.

VEGETABLES (4+ servings per day)

Eating a wide variety of colorful vegetables every day will ensure that you’re getting an assortment of protective nutrients in your diet(3). A vegetable serving is ½ cup cooked, 1 cup raw, or ½ cup vegetable juice. For most vegetables, particularly calcium-rich leafy greens, it’s nearly impossible to eat “too much.”

FRUITS (2+ servings per day)

Most fruits, especially citrus fruits and berries, are a great source of vitamin C; all fruits provide antioxidants and fiber. Choose whole fruits over fruit juices to get the most benefit, particularly from dietary fiber. A serving size is one medium piece, 1 cup sliced fruit, ¼ cup dried, or ½ cup of juice.

A few words about fats

Concentrated fats, such as oils and oil-based spreads, do not fall under a food group. They are not required for optimal health, as essential fats are found naturally in whole foods like avocados, olives, nuts, and seeds, and for that reason there is no serving recommendation. However, a small amount of these fats--a serving is 1 teaspoon--may be included in a healthful vegan diet. Choose oils and spreads that are minimally processed and limit your intake.

How healthy is a vegan diet?

According to the American Dietetic Association’s 2009 Position Paper on Vegetarian Diets, vegan diets “are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.” A healthy vegan diet helps reduce your risk of heart disease, cancer, obesity, and diabetes(5).

The scoop on some important nutrients

Like non-vegans, vegans need to be mindful of consuming all the nutrients they need in order to be healthy. Three nutrients that everyone needs to pay attention to are vitamin B12, vitamin D, and omega-3 fatty acids.

Vitamin B12 is necessary for proper red blood cell formation, neurological function, and DNA synthesis(6). It is manufactured by certain types of bacteria found in nature. Because plants vary widely in their levels of this bacteria (and most of us favor our food scrubbed squeaky clean), we cannot rely on plant foods to meet our B12 needs. We can ensure our dietary needs are met by consuming supplements and/or fortified foods. Our suggestion is to supplement with a vegan source of 2000 micrograms once a week or 10-100 micrograms a day (be advised that some B-12 vitamins labelled as vegetarian are in a stomach base). Or, if you prefer not to use supplements, consume at least three servings of vitamin B12-fortified food per day (each supplying at least 20% of the Daily Value on the label), such as nondairy milks, breakfast cereals, meal replacement bars, beverage mixes, and Red Star Vegetarian Support Formula Nutritional Yeast (read labels to ensure B12 content).

Vitamin D, the “sunshine vitamin”, is also a hormone; our skin manufactures it from the ultraviolet rays of the sun. It plays an important role in bone health and supports normal neuromuscular and immune function(7). Good vitamin D status is linked to a lowered risk of osteoporosis, certain cancers, and other chronic diseases(8).

Vitamin D blood levels are an international public health concern. Getting enough of it is not as easy as we may think. The body’s ability to produce vitamin D from sun exposure varies based on skin pigmentation, sunscreen, clothing, time of year(9)(10), latitude, air pollution, and other factors, and the vitamin is found naturally in only a handful of foods. This is why all people--not just vegans--need to be mindful about vitamin D. The latest research suggest that getting even 100% of the current Recommended Dietary Allowance (RDA) for vitamin D may be insufficient for many people. To ensure adequate vitamin D intake, take 1000-4000 International Units (IU) per day, depending upon your age and other individual needs(11).

Regardless of whether you eat a vegan diet, you may want to test your vitamin D status at your next medical checkup. Schedule a 25(OH)D (25-hydroxyvitamin D) blood test, and your healthcare provider can offer supplement guidelines based on the results.

Supplemental vitamin D comes in two forms: vegan D2 (ergocalciferol), usually synthetic or manufactured from yeast, and non-vegan D3 (cholecalciferol), manufactured from lanolin (from sheep’s wool)(12).

Omega-3 fatty acids. A proper balance of essential fats is important for optimal brain function, heart health, and infant/child development(13). Alpha-linolenic acid (ALA) is an omega-3 fatty acid that partly converts to DHA and EPA in the body. It is present in several plant foods, including flax products, hemp products, canola oil, walnuts, and leafy green vegetables. Aim to consume 2 to 4 grams of ALA per day(14):

food/serving sizeALA (grams)
Flaxseed oil, 1 Tbsp.8.0
Flaxseed, whole, 2 Tbsp.5.2
Flaxseed, ground, 2 Tbsp.3.8
Hempseed oil, 1 Tbsp.2.7
Walnuts, 1 oz (1/4 cup)2.6
Canola oil, 1 Tbsp.1.6
Tofu, firm, ½ cup0.7
Greens (mixed), 2 cups0.2

If you aren’t sure whether your intake is adequate, you may wish to take up to 300 milligrams of algae-based DHA or DHA-EPA blend per day.

What about calcium?

Calcium is naturally widespread in the plant kingdom, and so our calcium needs can be met with whole plant foods (and, optionally, calcium-fortified foods). Adults need about 1000 milligrams per day, though the amount depends on one’s stage in the lifecycle(15). We recommend choosing several calcium-rich foods in each food group each day. Some of the richest plant sources of calcium are: leafy green vegetables, figs, almonds and other nuts, sesame and other seeds, beans, calcium-set tofu, fortified nondairy yogurt, fortified soy products, fortified breakfast cereals, and fortified fruit juice.

Food/serving size(16)Calcium (mg)
Calcium-set tofu, ½ cup140-420
Fortified soy milk, 1 cup200-370
Collard greens, 1 cup cooked270-360
Fortified orange juice300-350
Soy yogurt, 1 cup150-350
Amaranth, 1 cup (cooked)275
Broccoli rabe/Rapini, ½ bunch (cooked)260
Sesame seeds (unhulled), 2 Tbsp.175
Blackstrap molasses, 1 Tbsp.80-170
Navy beans, 1 cup (cooked)160
Bok choy, 1 cup (cooked)160
Figs, 5 large (raw)110
Almonds, 1 oz70

Note: Calcium content varies depending on variety, brand, and origin.

What about protein?

Protein contributes to healthy muscles and bones, tissue repair, a healthy immune system, and more(17). Since 10-20% of calories in most plant foods (legumes, vegetables, and grains especially) are from protein(18), and humans need only about 10-15% of their calories from protein, requirements are easily met with a diet consisting of a variety of whole plant foods. Note that it is not necessary to “complement” plant proteins at a meal; the body stores amino acids, the building blocks of protein, so that complete proteins can be manufactured from the diet over the course of the day(19).

The RDA for protein is age and gender dependent. Pregnancy, activity level, and health status also affect your needs (20). However, to get a general sense of what your daily protein intake is in grams, take your weight in pounds and multiply it by .36 (a 150 pound adult would want to consume about 55 grams of protein per day)(21).

The following sample meal plan easily reaches that goal, at 77 grams of protein:


1.5 cups oatmeal (9g) + cinnamon combined with
1 oz walnuts (4g)
1 small banana (1g)


1.5 cups of three bean chili (16g)
1 piece jalapeño cornbread with maple “butter” spread (2g)
2 cups southwestern vegetable salad (4g)


2 cups stir fried sweet potato, onion, bok choy, and broccoli (5g)
4 oz sesame orange baked tofu (7g)
2 cups brown rice (9g)


2 tbsp peanut butter (8g) on whole grain crackers (3g) and fruit (1g)
2 oz trail mix (8g)

Don’t I need some cholesterol?

Though vegan diets are 100% cholesterol free, this is 100% fine. There is no Daily Recommended Intake for cholesterol because it is not an essential nutrient. The body (specifically the liver) manufactures all the cholesterol a person needs to be healthy(22).

What about food allergies?

There are numerous healthy grain alternatives for vegans with a wheat allergy or gluten intolerance. In fact, many grains are nutritionally superior to wheat, including quinoa and millet. Products that were once only available in wheat varieties (such as bread and crackers) are now available wheat- and gluten-free. A soy allergy is also workable; soybeans are just one food. Soy-based meat analogs can be replaced with nut- or wheat-based varieties (such as seitan). Nut allergies are usually isolated; few people are allergic to all nuts and seeds. Testing can determine which nuts and seeds are safe. Substitutions usually work well in recipes and in foods such as granola, trail mix, and nut/seed “butters.”

I tried a vegan diet and felt unhealthy. What did I do wrong?

Sometimes when we make positive changes to our diet—such as eliminating animal products or replacing processed junk food with whole plant foods—we may encounter some temporary bodily complaints, such as cravings, fatigue, or digestive discomfort. These are not uncommon during a major dietary transition, especially if fiber intake increases dramatically in a short period of time. If symptoms continue more than 2-3 days, you may want to see a doctor to rule out coincidental health conditions.

Sometimes a well-intentioned change to eating vegan can backfire when the diet is not properly balanced. One common mistake when transitioning to a vegan diet is eating too few calories. Healthful vegan diets tend to be big on volume–your plate should be overflowing with fresh food, especially when you include lots of raw vegetables. If you continue eating the same volume of food as before, you might not get enough calories, leaving you tired, hungry, and irritable. Another common mistake is simply replacing meat with meat analogs, dairy products with soy alternatives, and regular sweets with vegan sweets; going heavy on these and light on the vegetables, fruits, and whole grains is not a healthy approach. To learn how to best reap the benefits of a healthful vegan diet, sign up for a vegan nutrition or cooking class, or pick up a reliable book on vegan nutrition such asBecoming Vegan, by Brenda Davis and Vesanto Melina.

Too much of a good thing?

Many vegans enjoy some soy products to mimic the flavors and textures of meat and dairy products. Is it possible to consume too much soy? Yes, it is. It’s possible to eat too much of many kinds of foods. Eating too many processed soy products, in particular, means that other foods are being displaced, which throws off a healthful balance of foods. A reasonable daily limit of processed soy products is 2 servings per day, but the healthiest soy products are the least processed and/or those that are fermented: edamame, miso, tempeh, tofu, and fortified soymilk made from whole organic soybeans.

Disclaimer: The information in this guide is intended as a helpful overview but cannot cover all vegan nutrition topics. To make sure that your diet is meeting all the nutrients that your body and mind need, please consult a nutrition professional with expertise in vegan diets.

Produced by The Boston Vegan Association, a project of International Humanities Center, a 501(c)(3) Charitable Trust, in consultation with Dina Aronson, MS, RD. Subject to revision without notice.

Creative Commons License

Demystifying Vegan Nutrition: A Starter Guide by Boston Vegan Association is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License. You may link to this page freely, print for sharing with others, and otherwise reproduce for public education, but you must provide proper accreditation and a link to this page, you may only provide this document to the public free of charge, and you may not modify the contents in any way.


(1) Mark J. Messina, “Legumes and soybeans: overview of their nutritional profiles and health effects,” American Journal of Clinical Nutrition, Vol. 70, No. 3, 439S-450S(September 1999).

(2) Harvard School of Public Health, “Health Gains from Whole Grains,” Nutrition Source.

(3) Harvard School of Public Health, “Vegetables and Fruits,” Nutrition Source.

(4) Adel A. Kader, Penelope Perkins-Veazie, and Gene E. Lester, “Nutritional Quality of Fruits, Nuts, and Vegetables and their Importance in Human Health”.

(5) Winston J. Craig, Ann Reed Mangels, “Position of the American Dietetic Association: Vegetarian DietsJournal of the American Dietetic Association, July 2009.

(6) Office of Dietary Supplements, “Dietary Supplement Fact Sheet: Vitamin B12,” National Institutes of Health.

(7) Office of Dietary Supplements, “Dietary Supplement Fact Sheet: Vitamin D,” National Institutes of Health.

(8) “Vitamin D: Boning up on the sunshine vitamin,” CBC News (March 23, 2010).

(11) Office of Dietary Supplements, “Dietary Supplement Fact Sheet: Vitamin D” National Institutes of Health. Also see Brody, Jane E., “What Do You Lack? Probably Vitamin DThe New York Times (2010, July 27) and Nathan Seppa, “Vitamin D Targes IncreasedUS News(2010, November 30).

(12) Wikipedia, “Vitamin D”.

(13) William E. Connor, “Importance of n-3 fatty acids in health and disease,” American Journal of Clinical Nutrition, Vol. 71, No. 1, 171S-175S (January 2000).

(14) Brenda C. Davis and Penny M. Kris-Etherton, “Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications: Table 1,” American Journal of Clinical Nutrition, Vol. 78, No. 3, 640S-646S (September 2003).

(15) National Institutes of Health, Office of Dietary Supplements, “Dietary Supplement Fact Sheet: Calcium”.

(16) USDA National Nutrient Database for Standard Reference (also see individual product labels).

(17) National Institute of General Medical Sciences, “Chapter 1: Proteins are the Body's Worker Molecules,” The Structures of Life.

(18) Food and Nutrition Board, Institute of Medicine, “Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids,” Washington, DC: National Academy Press (2002).

(19) Winston J. Craig, Ann Reed Mangels, “Position of the American Dietetic Association: Vegetarian DietsJournal of the American Dietetic Association, July 2009.

(20) World Health Organization, “Protein And Amino Acid Requirements In Human Nutrition”.

(21) Food and Nutrition Board, Institute of Medicine, “Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids,” National Academy Press (Washington, DC, 2002).

(22) Staci Nix, Williams' Basic Nutrition And Diet Therapy (St. Louis, MO: Elsevier Mosby, 2005), p. 33.

quarta-feira, 26 de outubro de 2011

Moringa Oleífera How to grow

The Moringa tree is native to northern India, but today it is common throughout the tropical and sub-tropical regions of Asia, Africa, and Latin America.

Moringa trees grow easily from seeds or cuttings. They grow quickly even in poor soil and bloom 8 months after planting.

Plant cutting

To grow from a cutting:
After the trees have stopped
producing fruits each year, branches
need to be cut off so that fresh
growth may take place. These
branches are excellent for growing
new trees.

  1. Make a cutting at least 1" (2.5cm) in diameter and at least six feet (1.8m) long.
  2. Dig a hole 3 ft. (1m) x 3 ft. (1m) and 3 ft. (1m) deep.
  3. Place cutting in this hole and fill with a mixture of soil, sand and composted manure. Pack firmly around base of the cutting. Form a slight dome or cone shape, sloping down away from the cutting. It is desirable that water not touch the stem of the new tree.
  4. Water generously, but do not drown the cutting in water.

In India, the custom is to put some cow dung on top of the open end of the cutting. This is an excellent way to protect the cutting from pests.

Top of Page

moringa seeds

To grow from seed:
Moringa seeds have no
dormancy periods and can
be planted as soon as they
are mature.

In the ground:
It is best to plant the seeds directly where the tree is intended to grow and not transplant the seedling. The young seedlings are fragile and often cannot survive transplanting. To plant seeds directly in the ground:

  1. Choose an area with light and sandy soil, not heavy with clay or water-logged.
  2. Dig holes 1 ft (30 cm) square and 1 ft deep. Back-fill the holes with loose soil. Compost or manure will help the tree grow better, even though Moringa trees can grow in poor soils.
  3. Plant 3 to 5 seeds in each hole, 2 in. (5 cm) apart. Plant the seeds no deeper than three times the width of the seed (approximately ½ in. or 1.5 cm -- the size of one's thumbnail).
  4. Keep the soil moist enough so that the top soil will not dry and choke the emerging saplings, but it should not be too wet or else the seeds can drown and rot.
  5. When the saplings are four to six inches tall, keep the healthiest sapling in the ground and remove the rest. Termites and nematodes can kill a young sapling. Take measures to protect saplings from these two dangers.

Note: If the soil is heavy, dig a larger hole of up to 3 ft (90 cm) in diameter and 3 ft deep, and backfill with 1 part sand and 2 parts original soil. Added compost or manure will help.

quarta-feira, 19 de outubro de 2011

Tippi-menina africana e os animais



This French girl, Tippi, was born in Nairobi, Africa in 1990.

"No semblante de um animal que não fala, há todo um discurso que só um espírito sábio e evoluído é capaz de entender."

segunda-feira, 17 de outubro de 2011

Veganismo na Semana da Alimentação- Porto Alegre/RS/Brasil
Semana da Alimentação 2011: o veganismo vai ao parque

Fotos: Marcio de Almeida Bueno

Stand do ProVegan e Vanguarda Abolicionista foi um dos mais concorridos na praça da SANS

Representando o veganismo, ProVegan e Vanguarda Abolicionista estiveram das 9h às 17h deste domingo, 16 de outubro, Dia Mundial da Almientação, em stand na praça de abertura da SANS 2011 - Semana da Alimentação e Nutrição Sustentável. Ao lado de entidades ligadas à alimentação e saúde, a dobradinha vegana ProVegan / VAL atendeu ao público passante do Parque Farroupilha, em Porto Alegre, que acorreu em grande número, atraído pelos banners e demais materiais apresentados sobre direitos animais. Houve farta distribuição de panfletos, folderes, revistas, jornais, recortes e vídeos, além de muita conversa e esclarecimento. Camiestas e buttons foram vendidos.

Profissionais da área dos alimentos receberam informes sobre o veganismo

Um bom número de pessoas se declarava já ser vegetariana, e recebia informações sobre a passagem para o veganismo. O consumo de leite, tão disseminado, foi um dos pontos mais levantados por populares que estiveram junto ao stand. A atividade, que marcou o íncio da Semana da Alimentação no RS, serviu também para troca de impressões entre os ativistas e participantes de outras siglas e linhas alimentares.

Terceira Idade também se fez presente ao evento

Wall Street occupied!

sexta-feira, 14 de outubro de 2011

FRUTOLÂNDIA/Esc Municipal Zeca de Farias

As crianças cantaram "Obrigado ao Homem do Campo"
Colheram pitangas em seus quintais
E também jabuticabas

Nesta semana comemora-se o DIA MUNDIAL DA ALIMENTAÇÃO (16 DE OUTUBRO).
Várias escolas do município estão participando.
Isso leva a comunidade escolar a ir mais fundo em conceitos de SAÚDE.
Aqui vão imagens de uma das atividades na Escola Municipal Zeca de Farias.
Ah! Zeca de Farias foi dono do primeiro CORREIO que houve em Alto Paraíso de Goiás, quando ainda se chamava VEADEIROS e, já naquele tempo- vou descobrir a data exata-esse nome já ficava revestido de PRE CONCEITOS....
Preconceitos....que absurdo...
Mas vão as belas imagens....

Este é o Cajuzinho do Cerrado.
É um caju só que pequeninho. Tão bonitinho....E delicioso!

terça-feira, 11 de outubro de 2011

Direitos Animais Gary Francione

Moringa Oleífera rica planta PERENE


A Dra. Clara Brandão chama sempre a atenção para o plantio da MORINGA OLEÍFERA.
Encontro grande estudo sobre a planta, em inglês. Oleifera
Moringa Oleifera contains more than 92 nutrients and 46 types of antioxidants. Moringa is said to cure about three hundred diseases and almost have all the vitamins found in fruits and vegetables. Even in a larger proportions. With all the health benefits of this miracle herb, it can easily be termed as the most nutritious herb on Earth. There are no side-effects which also has tried, tested, documented and proved evidence to support the same. It can be consumed by small children and adults. Today, millions world over have started using Moringa based products in porridge, pastas, bread and to reap the everlasting health benefits of the extraordinary ‘Moringa’ herb.
Some Facts about Moringa- (Excerpt From The Book “Miracle Tree” by Author Monica G.Marcu,Pharm.D., PH.D.)
• 92 Nutrients
• 46 Antioxidants
• 36 Anti-Inflammatories
• 18 Amino Acids, 9 Essential Amino Acids
• Nourishes The Immune System
• Promotes Healthy Circulation
• Supports Normal Glucose Levels
• Natural Anti-Aging Benefits
• Provides Anti-Inflammatory Support
• Promotes Healthy Digestion
• Promotes Heightened Mental Clarity
• Boosts Energy Without Caffeine
• Encourages Balanced Metabolism
• Promotes Softer Skin
• Provides Relief From Acne
• Supports Normal Hormone Levels
Rare for a plant source -Moringa leaves contain all the essential amino acids to build strong healthy bodies.
Examples of some few nutritional value of Moringa- ( Gram-for-gram comparison of nutritional data)
2times -the Protein of Yogurt
3times – the Potassium of Bananas
4times – the Calcium of Milk
4times – the Vitamin A of Carrots
7times -the Vitamin C of Oranges
The Vitamin component of Moringa Leaves:
Moringa has Vitamin A (Beta Carotene), Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 Pyrodixine), Vitamin B7 (Biotin), Vitamin C (Ascorbic Acid), Vitamin D (Cholecalciferol), Vitamin E (Tocopherol) and Vitamin K.
Vitamin A (Beta Carotene), Vitamin A is a vitamin which is needed by the retina of the eye in the form of a specific metabolite, the light-absorbing molecule retinal. This molecule is absolutely necessary for both “Scotopic”scotopic and color vision. Vitamin A also functions in a very different role, as an irreversibly oxidized form retinoic acid, which is an important hormone-like growth factor for epithelial and other cells.
Vitamin B1 (Thiamine) helps fuel the body by converting blood sugar into energy. It keeps the mucous membranes healthy and is essential for nervous system, cardiovascular and muscular function.

Vitamin B2 (Riboflavin) is required for a wide variety of cellular processes. Like the other B vitamins, it plays a key role in energy metabolism, and for the metabolism of fats, ketone bodies, carbohydrates, and proteins. It is the central component of the cofactors FAD and FMN, and is therefore required by all “Flavoprotein”flavoproteins.
Vitamin B3 (Niacin), like all B complex vitamins, are necessary for healthy skin, hair, eyes, and liver. They also help the nervous system function properly. Niacin also helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. Niacin is effective in improving circulation and reducing cholesterol levels in the blood.
Vitamin B6 (Pyridoxine) is required for the synthesis of the neurotransmitters serotonin and norepinephrine and for myelin formation. Pyridoxine deficiency in adults principally affects the peripheral nerves, skin, mucous membranes, and the blood cell system. In children, the central nervous system (CNS) is also affected. Deficiency can occur in people with uremia, alcoholism, cirrhosis, hyperthyroidism, malabsorption syndromes, congestive heart failure (CHF), and in those taking certain medications.

Vitamin B7 (Biotin) has vital metabolic functions. Without biotin as a co-factor, many enzymes do not work properly, and serious complications can occur, including varied diseases of the skin, intestinal tract, and nervous system. Biotin can help address high blood glucose levels in people with type 2 diabetes, and is helpful in maintaining healthy hair and nails, decreasing insulin resistance and improving glucose tolerance, and possibly preventing birth defects. It plays a role in energy metabolism, and has been used to treat alopecia, cancer, Crohn’s disease, hair loss, Parkinson’s disease, peripheral neuropathy, Rett syndrome, seborrheic dermatitis, and vaginal candidiasis.
Vitamin C (Ascorbic Acid)is one of the safest and most effective nutrients, experts say. It may not be the cure for the common cold (though it’s thought to help prevent more serious complications). But the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
Vitamin D (Cholecalciferol) is essential for promoting calcium absorption in the gut and maintaining adequate serum calcium and phosphate concentrations to enable normal mineralization of bone and prevent hypocalcemic tetany. It is also needed for bone growth and bone remodeling by osteoblasts and osteoclasts . Without sufficient vitamin D, bones can become thin, brittle, or misshapen. Vitamin D sufficiency prevents rickets in children and osteomalacia in adults. Together with calcium, vitamin D also helps protect older adults from osteoporosis. Vitamin D has other roles in human health, including modulation of neuromuscular and immune function and reduction of inflammation.

Vitamin E describes a family of 8 antioxidants, 4 tocopherols and 4 tocotrienols. alpha-tocopherol (a-tocopherol) is the only form of vitamin E that is actively maintained in the human body and is therefore, the form of vitamin E found in the largest quantities in the blood and tissue. Vitamin E, a fat-soluble vitamin, protects vitamin A and essential fatty acids from oxidation in the body cells and prevents breakdown of body tissues.
Vitamin K is necessary for normal clotting of blood in humans. Specifically, vitamin K is required for the liver to make factors that are necessary for blood to properly clot (coagulate), including factor II (prothrombin), factor VII (proconvertin), factor IX (thromboplastin component), and factor X (Stuart factor). Other clotting factors that depend on vitamin K are protein C, protein S, and protein Z. Deficiency of vitamin K or disturbances of liver function (for example, severe liver failure) may lead to deficiencies of clotting factors and excess bleeding.
Amino Acids: The foundation of our body.
Our bodies need twenty different amino acids or proteins that are the building blocks for a healthy body. Nonessential amino acids are those that the body can synthesize for itself, provided there is enough nitrogen, carbon, hydrogen, and oxygen available. Essential amino acids are those supplied by the diet. They must be consumed as the human body either cannot make them at all or cannot make them in sufficient quantity to meet its needs. ?Of the 20 amino acids required by our bodies, eleven of them are nonessential and nine are essential.
Functions of Amino Acids: Proteins act as enzymes , hormones , and antibodies . They maintain fluid balance and acid and base balance. They also transport substances such as oxygen, vitamins and minerals to target cells throughout the body. Structural proteins, such as collagen and keratin, are responsible for the formation of bones, teeth, hair, and the outer layer of skin and they help maintain the structure of blood vessels and other tissues.
Enzymes are proteins that facilitate chemical reactions without being changed in the process. Hormones (chemical messengers) are proteins that travel to one or more specific target tissues or organs, and many have important regulatory functions. Insulin , for example, plays a key role in regulating the amount of glucose in the blood. The body manufactures antibodies (giant protein molecules), which combat invading antigens. Antigens are usually foreign substances such as bacteria and viruses that have entered the body and could potentially be harmful. Immunoproteins, also called immunoglobulins or antibodies, defend the body from possible attack by these invaders by binding to the antigens and inactivating them.
If these critical components for a healthy body are not provided as part of a healthy diet, the body will look for other sources for them. This can include breakdown of our organs, leading to chronic problems such as liver and kidney problems, diabetes and heart disease among others.
MORINGA AS FOOD Moringa is considered a complete food as it contains all of the essential Amino Acids required for a healthy body. The dried leaf is a nutritional powerhouse and contains all of the following Amino Acids.

ISOLEUCINE builds proteins and enzymes and it provides ingredients used to create other essential biochemical components in the body, some of which promote energy and stimulate the brain to maintain a state of alertness.

LEUCINE works with isoleucine to build proteins and enzymes which enhance the body’s energy and alertness.
LYSINE ensures your body absorbs the right amount of calcium. It also helps form collagen used in bone cartilage and connective tissues. In addition, lysine aids in the production of antibodies, hormones, and enzymes. Recent studies have shown lysine improves the balance of nutrients that reduce viral growth.
METHIONINE primarily supplies sulfur to your body. It is known to prevent hair,
skin, and nail problems while lowering cholesterol levels as it increases the liver’s production of lecithin. Methionine reduces liver fat and protects the kidneys, which reduces bladder irritation.
PHENYLALAINE produces the chemical needed to transmit signals between nerve cells and the brain. It can help with concentration and alertness, reduce hunger pains and improve memory and mood.
THREONINE is an important part of collagen, elastin, and enamel proteins. It assists metabolism and helps prevent fat build-up in the liver while boosting the body’s digestive and intestinal tracts.
TRYPTOPHAN supports the immune system, alleviates insomnia, reduces anxiety, depression, and the symptoms of migraine headaches. It also is beneficial in decreasing the risk of artery and heart spasms as it works with lysine to reduce cholesterol levels.
VALINE is important in promoting a sharp mind, coordinated muscles, and a calm mood.
Non-essential amino acids in Moringa
ALANINE is important for energy in muscle tissue, brain, and central nervous system. It strengthens the immune system by producing antibodies. Alanine also helps in the healthy metabolism of sugars and organic acids in the body.
ARGININE causes the release of the growth hormones considered crucial for optimal muscle growth and tissue repair. It also improves immune responses to bacteria, viruses, and tumor cells while promoting the healing of the body’s wounds.

ASPARTIC ACID helps rid the body of ammonia created by cellular waste. When the ammonia enters the circulatory system it can act as a highly toxic substance which can damage the central nervous system. Recent studies have also shown that aspartic acid may decrease fatigue and increase endurance.

CYSTINE functions as an antioxidant and is a powerful aid to the body in protecting against radiation and pollution. It can help slow the aging process, deactivate free radicals, and neutralize toxins. It also aids in protein synthesis and presents cellular change. It is necessary for the formation of new skin cells, which aids in the recovery from burns and surgical operations.
GLUTAMIC ACID is food for the brain. It improves mental capacities, helps speed the healing of ulcers, reduces fatigue, and curbs sugar cravings.
GLYCINE promotes the release of oxygen required in the cell-making process. It is also important in the manufacturing of hormones responsible for a strong immune system.
HISTIDINE is used in the treatment of rheumatoid arthritis, allergies, ulcers, and anemia. A lack of histidine may lead to poor hearing.
SERINE is important in storing glucose in the liver and muscles. Its antibodies help strengthen the body’s immune system. Plus, it synthesizes fatty acid sheaths around nerve fibers.

PROLINE is extremely important for the proper function of your joints and tendons. It also helps maintain and strengthen heart muscles.
TYROSINE transmits nerve impulses to your brain. It helps overcome depression; improves memory; increases mental alertness; plus promotes the healthy functioning of the thyroid, adrenal, and pituitary glands.

segunda-feira, 3 de outubro de 2011


1 hora meditando ao som das ondas do mar

Semana Mundial da Alimentação em Alto Paraíso de Goiás

Escola Municipal Zeca de Farias promove no dia 13/10
5o ano - Café Colonial
4o. ano - O Projeto Alimentação Saudável faz um 'OBRIGADO AO HOMEM DO CAMPO"
2o e 3os anos - Sabores das Frutas

Escola Municipal Casa da Vovó promove 3 semanas de atividade (22/09 a 11/10)
dentro do Projeto Alimentação Saudável
"Brincando com os Alimentos"
(atividades interdisciplinares)
No dia 11/10 faz um passeio à horta da escola e piquenique sob as árvores.

Escola Municipal ANEXO Zeca de Farias
Semana da Alimentação Saudável e Gincana
10 a 14/10/2011

Escola Municipal Povoado de São Jorge
29 de setembro
3a. Feira de Gastronomia e Alimentação Saudável

15/10/2011 na Feira do Produtor Rural (manhã)
O PETI apresenta mudas de plantas produzidas em embalagens descartáveis (PET)
Mostra de fotos
Coral do PETI

Escola Estadual Moisés Nunes Bandeira
17/10/2011 19hs
RODA DE PROSA com Griôs locais sobre ALIMENTAÇÃO, produção rural, uso de plantas medicinais e curiosidades gerais
Promoção da Escola em Parceria com as Gerências de Cultura e de Alimentação Escolar da SME (Secretaria Municipal de Educação, Cultura, Esporte e Lazer)
Cinema com Pipoca (20h30): "O Veneno está na Mesa" de Silvio Tendler

Casa de Chá
16/10/2011 (Domingo) 18hs
"Mostra de Saladas e acompanhamentos
com alimentos de Quintais Urbanos, Hortas Escolares e Feira dos Produtores Rurais"com Claudia Lulkin

Slide Show "Agricultura Familiar/Alimentação Escolar"

Promoção Social
25/10 (15 às 17hs)
"Falando de alimentação, saúde e aproveitamento de quintais urbanos"
no Grupo de Fortalecimento da Família
com Claudia Lulkin

28/10 15 às 17hs
"Falando de alimentação, saúde e aproveitamento de quintais urbanos"
no Grupo de Convivência da Longevidade
com Claudia Lulkin