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simplified cheatsheet: rice, beans, nuts, fruits, vegetables, eggs, milk (for calcium and vitamin D) prepare in variety of ways. hot or cold. add spices for ta
by mkramlich 12y ago
simplified cheatsheet: rice, beans, nuts, fruits, vegetables, eggs, milk (for calcium and vitamin D)
prepare in variety of ways. hot or cold. add spices for taste. sometimes meat for protein and iron. walnuts for omega 3 fatty acids which brain needs but body can't produce. eat healthy snacks like washed pre-peeled carrots, etc.
I'd argue this is well-solved, well-known and already well and often communicated.
for example, there are books on this topic. many. anyone can read today.
- derefr 12y ago> milk (for calcium and vitamin D) There's got to be some place we got this in the ancestral environment that wasn't animal milk. Our nearest animal sibling primates don't drink animal milk, and presumably have the same requirement for them that we do. So, where do they get them? Consumption of bone marrow, perhaps?
- noir_lord 12y agoVitamin D you get from been out in the sun (via biosynthesis) Calcium rich foods include leafy greans, beans and fish and other seafood. Lots of cultures around didn't have/don't have significant milk/dairy intake, those of us who can eat lactose into adulthood are mutants. http://www.nature.com/news/archaeology-the-milk-revolution-1.13471 http://www.nature.com/news/archaeology-the-milk-revolution-1...
- mikesickler 12y agoFor calcium: spinach, broccoli, tofu Vitamin D: fish, soy, eggs
- raverbashing 12y agoSunlight for Vit. D Calcium from several vegetables.
- code_duck 12y agoSadly, if you live someplace like Canada or Finland the quest for sunlight in the winter is pretty difficult. I found that i do much better taking vitamin D supplements, in terms of mental state and reduction of symptoms like tingling limbs at night.
- lambda 12y agoSunlight. We can synthesize vitamin D ourselves when exposed to sunlight. One of the explanations I've seen for why Europeans are white is to enhance this effect, because Europe gets comparatively less sunlight than other regions in which civilization initially spread, but was warm enough due to the gulf stream to support agriculture, which produces a diet lower in vitamin D. So between the comparatively lower sunlight and agriculture, Europeans needed to evolve to be able to generate more vitamin D from sunlight, which losing pigmentation helps with.
- SilasX 12y agoHow does losing pigmentation help? Darker skin would absorb more sunlight.
- jjoonathan 12y agoAbsorbing photons into melanin pigment and dispersing their energy as vibrational motion (heat) doesn't help synthesize vitamin D. For the synthesis you need the photons to hit an intermediate molecule in the pathway and boost an electron into an excited state. If there's a bunch of melanin absorbing photons before they get to the synthesis pathway, the synthesis will be inhibited.
- carey 12y agoLess sunlight being absorbed by eumelanin in the skin means more sunlight left to be converted to vitamin D. Window glass also blocks most of the UVB part of the sunlight that would be converted to vitamin D.
- sliverstorm 12y agoSince we basically live indoors these days, sunlight (the historical source mentioned by others) is less viable. There were historical solutions for that- for example, the Inuits who live in the dim far north, bundled in furs: Vitamins A and D are present in the oils and livers of cold-water fishes and mammals. Vitamin C is obtained through sources such as caribou liver, kelp, whale skin, and seal brain; because these foods are typically eaten raw or frozen, the vitamin C they contain, which would be destroyed by cooking, is instead preserved. But that doesn't fit into a modern Western diet.
- philwelch 12y agoIn fact, most human beings are lactose intolerant.