MEAT, POULTRY AND GAME
The meat of animals, poultry and game is the principal source in the human diet of complete protein, and is a good provider of many B vitamins and minerals; lean meat, for example, is a good source of manganese, potassium and selenium; red meats (beef, lamb, pork, venison) contain a lot of iron. Offal, especially liver, is a good source of iron, copper and iodine, and is rich in B vitamins. All meats contain saturated fat. Game is often lower in this than farmed livestock.
Absorption of copper from goose liver (foie gras) is higher than from goose meat; women are able to absorb far more copper from goose liver than from other sources of foods.
NUTS AND SEEDS
Nuts and seeds contain incomplete protein, essential fats, many nutrients and vitamins. The same applies to the oils pressed from them. In the diet, their fats help to slow absorption of sugars. Almonds are rich in protein, essential fats and some of the vital B vitamins. They are also good sources of zinc, magnesium, potassium and iron. Brazil nuts and chestnuts are rich in vitamin B1. Coconut has rich fats, but these are well digested, as the flesh contains minerals to assist with its own metabolism. Hazelnuts are a rich source of vitamin B1. Pine kernels contain essential oils as do peanuts (B1 and niacin too) and pumpkinseeds. Sesame seeds are rich in Vitamin E and essential fats, and contain a sulphur-rich amino acid, which is a useful protein source. Sunflower seeds are rich in niacin and Vitamin B6. (Sprouted seeds are healthier still, containing Vitamins B1, B2 and C; alfalfasprouts have E as well, and are reputed to reduce cholesterol significantly.) Walnuts, particularly those grown in the West, are a good source of Vitamins E and B (young green fruits contain C).
OILS
Organic and cold-pressed oils are a good source of essential fatty acids and, although they contain calories, are healthy, particularly the mono-unsaturated oils such as olive oil. Most oils are rich in Vitamin E. Cold-pressed extra virgin olive oil is the very best of all for flavor and properties (it plays a huge part in the benefits of the Mediterranean diet). Keep all oils away from light so they do not denature.
PULSES
Pulses or legumes (peas, chickpeas, beans and lentils) are the dried seeds of members of the Leguminosae family, and are very nutritious because, like grains and seeds, they contain everything for the next generation of plants. They are rich in vegetable protein, which is incomplete (apart from the Soya bean). They contain little fat, and are good sources of B vitamins, particularly B6 and folate, calcium, copper, iron, potassium, magnesium and zinc. They are good dietary carbohydrates as well, providing dietary fibre, which helps gastrointestinal function. Beans can lower cholesterol. Soya beans are as near to a complete protein as is possible in the vegetable kingdom, and possess natural estrogen-like properties, which help symptoms of the menopause and may help protect against cancer of the breast.
All pulses, apart from lentils, contain toxic substances, which must be inactivated by correct cooking.
