Category: B vitamins

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Riboflavin – Vitamin B2

Riboflavin (also known as vitamin B2):

Riboflavin, vitamin B2, food sources and possible symptoms of deficiency.

Deficiencies of other B vitamins can cause a deficiency of riboflavin and vice versa. Riboflavin is involved in the metabolism of vitamin B6, niacin, folic acid and iron.  Riboflavin is also needed for metabolism of drugs and toxins and is essential for releasing energy from food.

Alcoholics, anorexics, and people low in other B vitamins are at risk of deficiency but otherwise deficiency is rare.  Riboflavin is in many foods.

Deficiency symptoms may include decreased red blood cell count with normal sized red blood cells; sore throat; magenta/red inflamed tongue, mouth, and throat; sore cracks at the sides of the mouth; and skin rashes.  Deficiency may increase risk of pre-eclampsia and age related cataracts.  Supplemental riboflavin was found helpful for preventing migraines.

Food Sources of Riboflavin (B2) include:

Fortified flour & cereal, whole grains, meats, fish, milk, eggs, meat, fish, beans, nuts, and seeds, nutritional yeast flakes, asparagus, broccoli, yellow summer squash, spinach.

Risks of overdose for water soluble B vitamins and vitamin C are rare:

B vitamins and vitamin C are water soluble, so overdose is rare.  Deficiency is more common because the nutrients are not stored like the fat soluble nutrients:  A, D, E, and K; and water soluble vitamins are not conserved by the kidneys like the electrolyte minerals:  calcium, sodium, magnesium, and potassium.

Riboflavin is a bright yellow nutrient and when taking higher doses in supplements may cause a bright yellow colored urine – it is non-toxic and would be less noticeable, a paler shade of yellow, when plenty of water is also being drunk throughout the day. Any time dehydration is present the color of the urine will be a darker shade and is a good reminder to try to drink plenty of water – 6-10 glasses roughly depending on body size, and amount of exercise performed and the level of heat or humidity in the environment.

REFERENCE USED FOR FOOD SOURCES & SYMPTOMS OF Riboflavin DEFICIENCY:

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

Other References:

  1. [dietandfitnesstoday.com/riboflavin-in-beans.php]
  2. https://ndb.nal.usda.gov/ndb/foods/show/45194432?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=nutritional+yeast&ds=&qt=&qp=&qa=&qn=&q=&ing=
  3. https://draxe.com/top-10-vitamin-b2-riboflavin-foods/
  4. http://healthyeating.sfgate.com/definition-riboflavin-6444.html
  5. https://www.swansonvitamins.com/blog/lindsey/types-of-squash-health-benefits
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Healthy Skin – visual sign of a healing diet

Strong, shiny hair that grows well and isn’t thinning can be a visual sign of good health inside the body too. Hair and fingernails are a slightly tougher form of skin and outer skin is a slightly tougher form of the membranes that line our internal organs and cells.

A more in depth analysis of the nutrient content in the Dairy, fish and meat version of the 30% of calories from carbohydrates example menu (the last one in the series) showed that adding herbs and spices does add nutrients to your day’s average intake, adding essential fatty acids and the green leafy ones include quite a bit of potassium which can help reduce the risk of hypertension. High blood pressure problems may be due to low potassium intake rather than just a problem of excess sodium. Nuts and seeds are also very nutritious.

The reanalysis led to a few slight changes in macronutrients as I went to a nutrient database that was more complete for a few ingredients (listed in the References below) so to make it close to 2000 again I reduced the portion of hemp kernels to one tablespoon.

Macro-nutrients: Total calories 2003 with approximately 129 grams of protein (516 calories, 25.8% ); 90 grams fat (810 calories, 40.4%): 147 grams digestible complex/simple carbohydrates (588 calories, 29.4%); and 47 grams of indigestible fiber.

(*The math percents don’t add up but in the nutrient databases the total calories do not always match the amount calculated from the grams – it is all somewhat estimated based on average types of foods and portions, so do pay attention to your own body’s hunger and fullness cues – and remember that thirst is best quenched with water. It is common to mistake thirst for hunger and to overeat and still not be satisfied because you needed a drink of water. In nature only breast milk and water are beverages that we were accustomed to having at different stages of life. Whole fruit and vegetables have fiber which slow down digestion of the fluid and sugars..)

The summary findings are vitamin D is very inadequate, only milk for drinking is notified so even with cheese and yogurt the amount is very low. Vitamin B 12 was also slightly low and potassium was helped by the spices but even with several vegetables the limited fruit left potassium (increasing the portion size of beans in place of meat increased the potassium a lot but decreased niacin and a couple minerals) and vitamin C slightly below goal. B vitamins are provided however and other minerals are within the U.S. Recommended Daily Intake goals. Calcium was over provided with the dairy servings plus calcium rich seeds and vegetables. I have three more plans to calculate, so we will see if B12 is more plentiful in any of the other examples.

*Macronutrients for the 30% carbohydrate with dairy and fish plan – 1993 calories with 127 grams Protein (508 calories, 25.5%/1993); 79 grams Fat (711 calories, 35.7%/1993); 145 grams digestible complex/simple Carbohydrate (580 calories, 29.1%/1993); and 73 grams indigestible Fiber.

** Macronutrients for the 30% carbohydrate with dairy plan – has walnuts and almonds instead – 1970 calories with 95 grams Protein (380 calories, 19.3%/1970); 91 grams Fat (819 calories, 41.6%/1970); 147 grams of digestible complex/simple Carbohydrate (588 calories, 29.8%/1970); and 78 grams indigestible Fiber.

*** Macronutrients for the 30% carbohydrate vegan plan – has 2 teaspoons of Nutritional Yeast Flakes added as a vegetarian source of B12, and 1/4 cup avocado, 1/2 cup tomato and large leaf of lettuce to make a sandwich or salad with it. I also added 1 teaspoon of cumin and coriander and 1/4 cup raw cilantro as I have been trying to eat those everyday. Cilantro may help the body with detoxification of heavy metals. – Calories 1964 with 84.9 grams protein, (340 calories, 17.3%/1964); 89.6 grams Fat (806 calories, 41%/1964); 148.8 grams digestible complex/simple Carbohydrate (595 calories, 30.3%/1964); and 93.3 grams indigestible Fiber.

*The list includes data for four meal plans now, within the same bullet point for easier comparison.

Micro-nutrients in milligrams (mg) unless otherwise listed:

Not all foods had information for all of the nutrients so this is an underestimate for some (Copper, Manganese, Selenium, Pantothenic Acid, Choline, Betaine, Vitamin D, E, K, Omega 3 and 6 Fatty Acids are some with incomplete data available).

  • 1615.03 mg Calcium /dairy & fish with beans & sweet potato instead of meat & fries – 1642.03/ //dairy & beans, with almonds, walnuts instead of fish – 1653.93// ///vegan plan- 1181.23/// I double checked the math. This is the with dairy meal plan and it is providing an excess amount of calcium. Goal: 1300 mg is recommended for teens of either gender, and 1000-1200 for older adults.
  • 23.72 mg Iron /with beans instead of meat… – 46.27/ //dairy & beans, with almonds, walnuts instead of fish – 44.96//  ///vegan plan-59.92 (hemp kernel portion size is larger in this plan, they are an exceptional source///- Goal: 8-11 for teen boys and men and menopausal women, 15-18 for teen girls and women.
  • 531.99 mg Magnesium /with beans instead of meat… – 750.99/ //dairy & beans, with almonds, walnuts instead of fish -777.79// ///vegan plan-856.07/// – Goal:  240-360 for boys, girls and women, 400-420 for men.
  • 2185.3 mg Phosphorus /with beans instead of meat… – 2467.8/ //dairy & beans, with almonds, walnuts instead of fish -2242.3// ///vegan plan-1993.5/// – Goal: 1250 for children and teens, 700 for adults.
  • 4385.47 mg Potassium /with beans instead of meat… – 5600.47/ //dairy & beans, with almonds, walnuts instead of fish -4791.97 (took out Dill Weed too, it helped here)// ///vegan plan-5341.67///- Goal: 4.5-4.7 grams 4500-4700 mg.
  • 1887.68 mg Sodium /with beans instead of meat… -1165.18/ //dairy & beans, with almonds, walnuts instead of fish -1183.28// ///vegan plan- 786.33 ( I add salt to taste at the table, whole vegan foods tend to be very low salt, this amount could be too low for health///- Goal: 1.2-1.5 grams, 1200-1500 mg.
  • 17.52 mg Zinc – /with beans instead of meat… –  15.74/ //dairy & beans, with almonds, walnuts instead of fish -15.69// ///vegan plan-14.736/// Goal: 8-9 mg for children, teen girls & women, 11 for teen boys & men.
  • 2.425 mg Copper – /with beans instead of meat… – 3.225/ //dairy & beans, with almonds, walnuts instead of fish -3.225// ///vegan plan-4.663 (Chia seeds portion is larger in this plan, it and other nuts, beans and avocado are a source, too much can be a problem, especially if there is too little zinc in the diet/// Goal: 700-900 micrograms (which would be 0.7-0.9 mg)
  • 3.81 mg Manganese -/with beans instead of meat… – 8.71/ //dairy & beans, with almonds, walnuts instead of fish -9.81// ///vegan plan-8.509/// Goal: 1.6-1.8 for girls and women, 1.9-2.3 for boys and men.
  • 308.125 micrograms Selenium -/with beans instead of meat… – 290.275/ //dairy & beans, with almonds, walnuts instead of fish -219.575// ///vegan plan-199.405/// Goal: 40-55 micrograms
  • 36.45 mg Fluoride -/with beans instead of meat… – 14.05/ //dairy & beans, with almonds, walnuts instead of fish -14.05// ///vegan plan-4.25/// Goal: 2-4 mg
  • 57.65 mg Vitamin C -/with beans instead of meat… – 51.25 (also without raw tomato)///dairy & beans, with almonds, walnuts instead of fish -49.65// ///vegan plan-80.97/// Goal: 45-75 mg for children 9-13 y, teens & women, 90 mg for men.
  • 2.048 mg Thiamin (B1) -/with beans instead of meat… – 2.285/ //dairy & beans, with almonds, walnuts instead of fish -2.022// ///vegan plan- 4.221 (the nutritional yeast flakes is exceptionally high in several B vitamins)/// Goal: 0.9-1.2 mg
  • 2.111 mg Riboflavin (B2) -/with beans instead of meat… – 2.312/ //dairy & beans, with almonds, walnuts instead of fish -1.903// ///vegan plan- 3.788/// Goal: 0.9-1.3 mg
  • 30.421 mg Niacin (B3) -/with beans instead of meat… – 24.421/ //dairy & beans, with almonds, walnuts instead of fish -9.984// ///vegan plan- 19.969/// Goal:  12-16 mg
  • 6.27 mg Pantothenic Acid (B5) -/with beans instead of meat… – 6.77/ //dairy & beans, with almonds, walnuts instead of fish -3.97// ///vegan plan- 4.12/// Goal: 4-5 mg
  • 2.73 mg Vitamin B6 -/with beans instead of meat… – 2.582/ //dairy & beans, with almonds, walnuts instead of fish -1.129//  ///vegan plan- 2.534/// Goal: 1.0-1.7 mg
  • 365.02 mg Folate -/with beans instead of meat… – 724.52/ //dairy & beans, with almonds, walnuts instead of fish -707.62// ///vegan plan-928.32 (the nutritional yeast)/// Goal: 300-400 mg
  • 8.54 micrograms vitamin B12 -/with beans instead of meat… – 6.02/ //dairy & beans, with almonds, walnuts instead of fish -1.32// ///vegan plan-2.9 /// Goal: 1.8 for children and teens, 2.4 for adults.
  • 153 mg Choline /with beans instead of meat… – 76.3/ //dairy & beans, with almonds, walnuts instead of fish -96.5// ///vegan plan- 78.5/// (newer discovery, in the family of water soluble B vitamins) – Goal: 375-400 mg for children and teen girls, 425 for women and 550 for teen boys and men.
  • 7.71 mg Betaine /with beans instead of meat… – 22.01 (the sweet potato was the great source)/ //dairy & beans, with almonds, walnuts instead of fish -22.16// ///vegan plan- 43.11/// (also in the family of water soluble B vitamins) – Goal: 20-25 for children, 9-13 y and teens, 30 for adults.
  • 154.1 Vitamin A in RAE /with beans instead of meat… – 598.1 (the sweet potato was the great source)/ //dairy & beans, with almonds, walnuts instead of fish -589.1// ///vegan plan- 1298.1/// (Retinal A Equivalents) -new & not all data is available
  • 18329.45 IU Vitamin A /with beans instead of meat… – 27233.9/ //dairy & beans, with almonds, walnuts instead of fish -26988.2// ///vegan plan-40913.2///  (IU – International Units, beta-carotene and retinal) – Goal: 600-900 micrograms, (extra beta-carotene from produce is nontoxic, excess retinal can be a danger especially to a developing fetus)
  • 6.4 IU Vitamin D /with beans instead of meat… – 3.4/ //dairy & beans, with almonds, walnuts instead of fish -3.4// ///vegan plan- 0/// (IU – International Units) *note only liquid milk for drinking is typically fortified with vitamin D, the yogurt and cheese is clearly not a good source. – Goal: 15-20 micrograms (the IU is confusing, I will have to brush up on what exactly is meant)
  • 11.49 mg Vitamin E – /with beans instead of meat… – 20.2 (increasing the portion size of hemp kernels made the difference here)/ //dairy & beans, with almonds, walnuts instead of fish -27.8// ///vegan plan- 30.456/// Goal: 11 mg for 9-13 year old children and 15 mg for teens and adults.
  • 128.11 micrograms Vitamin K -/with beans instead of meat… – 91.51 (there had been extra lettuce with the hamburger, salad is great have some!/ //dairy & beans, with almonds, walnuts instead of fish -91.91// ///vegan plan-152.66///  Goal: 60-75 for children 9-13 y, and teens, 90 for women, 120 for men.
  • 28.341 grams Saturated Fat /with beans instead of meat… – 23.891/ //dairy & beans, with almonds, walnuts instead of fish -24.483// ///vegan plan- 14.97///
  • 26.867 grams Mono-unsaturated Fat /with beans instead of meat… – 21.251/ //dairy & beans, with almonds, walnuts instead of fish -19.551// ///vegan plan- 20.89///
  • 25.931 grams Poly-unsaturated Fat /with beans instead of meat… – 26.9/ //dairy & beans, with almonds, walnuts instead of fish -34.9// ///vegan plan- 42.457///
  • 0.393 grams Trans-unsaturated Fat /with beans instead of meat… – 0/ //dairy & beans, with almonds, walnuts instead of fish -0// ///vegan plan- 0///
  • 257.5 milligrams Cholesterol /with beans instead of meat… – 186.5/ //dairy & beans, with almonds, walnuts instead of fish -77.5// ///vegan plan- 0///
  • 7005.43 milligrams Omega-3 Fatty Acids (Salmon and Chia Seeds were extremely good sources) – /with beans instead of meat… –  7251.33 (black beans are a good source)/ //dairy & beans, with almonds, walnuts instead of fish -4542.03 (walnuts are a good source but the salmon was a better source)// ///vegan plan- 6877.08/// Goal: 1.0 – 1.6 grams – which would be 1000 to 1600 milligrams – this recommendation is lower than some doses found beneficial in research, 6 grams/6000 milligrams has been used in depression studies. (23)
  • 13908.25 milligrams Omega-6 Fatty Acids (Brazil Nuts, Tahini, Hemp Kernels were extremely good sources, Salmon, Chia and Pomegranate Seeds were good sources.) – /with beans instead of meat… – 16490.25 (increasing portion size of hemp kernels was the main increase but beans are also a source)/ //dairy & beans, with almonds, walnuts instead of fish -24892.25//  ///vegan plan- 28920.45/// Goal: 10-12 grams for females, 12-17 for males – which would be 10000-17000 milligrams,
  • Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

References:

  1. Black Beans, cooked with salt, 1 cup (x.5) http://nutritiondata.self.com/facts/legumes-and-legume-products/4419/2
  2. Yogurt, plain, skim milk 13 gr protein per 1 cup (x .5)  http://nutritiondata.self.com/facts/dairy-and-egg-products/106/2
  3. Parmesan Cheese, shredded 1 Tbs (x 2) http://nutritiondata.self.com/facts/dairy-and-egg-products/134/2
  4. Ricotta Cheese, part skim 1 cup (x.25) http://nutritiondata.self.com/facts/dairy-and-egg-products/36/2
  5. Cheddar Cheese, 1 ounce, 28 grams http://nutritiondata.self.com/facts/dairy-and-egg-products/8/2
  6. USDA Food Composition Databases,  brazil nuts https://ndb.nal.usda.gov/ndb/foods/show/45157777?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=brazil+nuts&ds=&qt=&qp=&qa=&qn=&q=&ing=
  7. Nut and Seed Products, Brazil Nuts (1 cup is 133 grams, I divided by 14.25 to get 1/3 of 28 grams) http://nutritiondata.self.com/facts/nut-and-seed-products/3091/2
  8. Finfish and shellfish products, Salmon, Alaska wild caught, 1/2 fillet 154 grams,   http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4231/2
  9. Carrot, raw 1 cup, (x .5) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2
  10. Celery, raw, 110 gr, (x .5) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2396/2
  11. Spice, Basil, dried leaves, 1 tablespoon, 2 gr   http://nutritiondata.self.com/facts/spices-and-herbs/173/2
  12. Oregano, dried, 1 teaspoon 1 gr http://nutritiondata.self.com/facts/spices-and-herbs/197/2
  13. Chives, freeze-dried, 1/4 cup, 1 gr ( x.25) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2733/2
  14. Lundberg Organic Brown Rice Cake, Lightly Salted,  1 cake is 60 calories,  http://www.lundberg.com/product/organic-brown-rice-cake-lightly-salted/
  15. Rice long grain, brown cooked, 1 cup, 216 calories ( multiply x .56) http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5707/2
  16. Tahini from roasted and hulled seeds, most common type, 1 tablespoon ( x 2) http://nutritiondata.self.com/facts/nut-and-seed-products/3142/2
  17. Chia Seeds, dried, 1 ounce (28 grams) (~ 2 Tbs) (x  .5)) http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2
  18. Pomegranate, one 4 inch, (x .5 ~ 1/3-1/2 cup seeds) http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2038/2
  19. Vegetable oil, coconut http://nutritiondata.self.com/facts/fats-and-oils/508/2
  20. Cocoa powder processed with alkali, Dutch, 1 cup, 86 gr (x .125) http://nutritiondata.self.com/facts/sweets/5472/2
  21. Tarragon, dried leaves, 1 tablespoon, 2 gr http://nutritiondata.self.com/facts/spices-and-herbs/210/2
  22. Hemp seed kernels, * complete protein source (Table 3) and good source of GLA omega 6 fatty acid  http://www.fao.org/fsnforum/sites/default/files/discussions/contributions/Hempseed_as_a_nutritional_resource-_An_overview_2.pdf
  23. Alan C. Logan, Omega-3 fatty acids and major depression: A primer for the mental health professional. Lipids Health Dis. 2004; 3: 25. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC533861/
  24. Sweet Potato cooked, baked in skin without salt, 1 medium (60 gram) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2
  25. Walnuts, English, 1 ounce (28 gr) (x .5) http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2
  26. Almonds, ( 1 ounce 23 whole kernels), http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2
  27. Cumin Seed, ground spice, 1 Tbs (x .33) http://nutritiondata.self.com/facts/spices-and-herbs/184/2
  28. Coriander Seed, ground spice, 1 Tbs (x .33) http://nutritiondata.self.com/facts/spices-and-herbs/183/2
  29. Cilantro, raw, 1/4 cup http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2414/2
  30. Avocado, raw 1 ounce 28 gr (x 1.8), http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2
  31. Nutrient Recommendations: Dietary Reference Intake (DRI) Goals https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx
  32. Hamburger, 95% lean, 5% fat, pan  broiled, 100 gr (~ 4 oz) http://nutritiondata.self.com/facts/beef-products/6190/2
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Thinking about art and clean air

For an Easter treat I went to an art museum and after seeing three floors of great artwork from around the world and across time, I was exhausted.

My long time favorite was right outside near where I parked – Easter was a good day to find a good parking spot. The Thinker, a sculpture by Auguste Rodin, has always had a lot to ponder:

There were many exquisite works of art and beautiful household furnishings, costumes and painfully thought provoking works of modern art or photography. Flash photography was not allowed and standing too close to the images for photography was not allowed as the camera still makes a small flash of light even without the flash. The museum lighting was dim to help protect the works of art and these images have been photo edited to increase the light level.

The most meaningful work of art for the sake of our shared future and children’s future was among the photographs. My shadow and reflections of other artworks are captured on the tranquil looking image – of smog. “Unhealthy Air for Sensitive People,” San Fernando Valley, 1984, by Victor Landweber:

“Unhealthy Air for Sensitive People,” San Fernando Valley, 1984, Chronographic Print, – Victor Landweber, American Born, 1943 “…While appealing, the work documents smog in Los Angeles, a problem arising from the approximately four million people that call the city home.”

Some works of art had an inner glow – stained glass windows with a religious theme from 1890 by John La Farge, American artist (1835-1910), (dia.org, link for more information):

 

The architecture of the building and gift shop featuring original works of art by local and international artists are well worth a visit for their own sake.

It was a beautiful and thought provoking visit to The Detroit Institute of Art – what legacy do we want to leave the future to think about? Clean air? Faith and Hope? Beautiful architecture and flowers? Or smog?

It is a lot to think about.

The Thinker, by August Rodin, at The Detroit Institute of Art. Detroit, Michigan.

Information about smog: (Causes and Effects of Smog, conserve-energy-future.com)

Having adequate B vitamins which are important for all aspects of metabolism and energy production in the body may help reduce the harmful health effects of breathing smog-laden air: (Could a Daily Vitamin Curb Smog’s Health Effects? webMD.com)

Disclosure: This information is being provided for educational purposes within the guidelines of Fair Use. While I am a Registered Dietitian it is not intended to provide individualized health  care guidance.. Please seek an individual health care professional  individualized health care guidance.

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Luck is about being grateful for what you have

I’m not superstitious, I believe good luck is in part simply being grateful for what you have or what you receive. Having a positive attitude in itself may be more physiologically healthy than a negative attitude, so being grateful for what you have may help health by promoting a more positive mood.

Respecting tradition, or participating in tradition, is also something I appreciate. Having black-eyed peas for New Year’s Day wasn’t a family tradition while I was growing up. I first tried black-eyed peas  and tried cooking them after learning of their significant nutritional benefits. The southern tradition may have started out of a negative situation – no other food to eat, but the people left hungry got lucky in the food that was available.

Black -eyed peas are a very good source of folate, a B vitamin that is important for the immune system and for a good energy level by promoting healthy fully mature red blood cells. Without adequate folate a type of anemia with immature, non-functional or poorly functioning red blood cells can occur even when adequate iron is available in the diet. Black-eyed peas can help prevent anemia risk with the folate content and their iron content is also quite good at 2.2 milligrams per 1/2 cup serving. (Black-eyed Peas Health Benefits Including Anemia Prevention, Health Tips)

Per 100 grams of the food (about 4 ounces or 1/2 cup), black-eyed peas have 208 micrograms of folate while sugar has 1 microgram of folate. Green peas have 65 micrograms of folate per 100 grams. (Google: black eyed peas and folate)

So was it lucky to be left with very little food during the Civil War – no. Was it lucky to be hungry enough to try the legumes that were meant to feed farm animals – no. Was it sensible to cook them and see how they tasted – yes. Sometimes we make our own luck by working hard and accepting what is available as a positive rather than having a negative attitude and giving up. Black- eyed peas do have a slightly stronger flavor than many other beans and peas but sometimes strong flavor is a sign of more nutrients. Trying things because you learn they are good for you may be an unfamiliar habit but if you try something a few times or more the taste can become familiar and may even become something you enjoy.

With young children it is recommended to not force foods to be tried or eaten in large quantities if they are new but to offer a taste or two regularly. It can take thirty tries of a new food for a toddler to become used to the new food as something familiar and enjoyable. If force and negativity is involved however they may instead develop an aversion, a negative feeling about the food. I use the word toddler because that is the best time to accustom children to a wide range of foods. If caregivers give in too regularly to “I don’t like it” attitudes then that habit may become more fixed for the child and trying to change it later may be more difficult. Children also copy what they see adults doing so having a wide variety of healthy foods on the table and sharing a few tastes of what you are having can also be a good way to start toddlers and children with a taste for variety of flavors and foods. (Getting Kids to Try New and Healthy Foods, pbs.org)

If allergies are a problem then that should be taken into account but there are still many nutritious foods that are not regularly used and are not common allergens that could be added to a menu plan. Avoid this list of eight foods that cause up to 90% of allergies and you’ll be avoiding the most common food allergens, (unfortunately some of the ingredients are in practically most commonly used mixed dishes – so that isn’t easy to do):

  • Milk (mostly in children)
  • Eggs.
  • Peanuts.
  • Tree nuts, like walnuts, almonds, pine nuts, brazil nuts, and pecans.
  • Soy.
  • Wheat and other grains with gluten, including barley, rye, and oats.
  • Fish (mostly in adults)
  • Shellfish (mostly in adults) (this group may include shrimp as well as crab and lobster) (WebMD)

I am avoiding everything on the list except tree nuts so most of the recipes on this website do not use those foods. The almond meal in the recently posted Chocolate Cookie recipe that was included in the post with the Black-eyed Pea Soup recipe (New Year, new recipes) could be substituted with more brown rice flour or buckwheat flour is used in the original Chocolate Chip Cookie Recipe. A discussion of modifying recipes is included with that recipe: (G8. Chocolate Chip Cookies)

Herbs and spices that aren’t too hot with hot pepper or horseradish are also a good way to add flavor and nutrients to simpler foods. A child’s tastebuds don’t need too much hot pepper but a small amount of spicy things may be enjoyed and tolerated well. A child’s tastebuds may be more sensitive than an adult’s so they may prefer simpler things because they simply need less flavor to activate their tastebuds. A child’s sense of smell may also be more acute than an adult’s and aroma adds significantly to the apparent “flavor” of food. The tastebuds don’t notice as much difference as our sense of smell can appreciate and differentiate. (Do children have more sensitive taste buds than adults? Ella, age 7: blastscience.co.uk)

Luck and superstition are two different topics and I believe luck is one part hard work and two parts good attitude, throw in a dash of common sense and who knows what might be possible. And superstition may include some common sense, someone may have had an accident occur when they walked under a ladder and the superstition that it is unlucky may have grown out of the common sense habit to not walk under things when you don’t know what is above – it may have grown out of an ancient instinctual knowledge that predators leap down from hiding places.

I try to do the best I can to be careful and simply clean up salt that is spilled, tossing more over my shoulder seems silly rather than respecting a holiday tradition such as having black-eyed peas on New Year’s Day. However in more ancient times when salt was difficult to find and was treated as a rare and expensive commodity it may have been a worse catastrophe – very bad luck – to spill some. Throwing a tiny pinch of what was spilled over shoulder to ward off more bad luck may have occurred at that time. During the Middle Ages there was a saying regarding table placement – to be seated above the salt meant you were important and would get served sooner from the shared dish of salt or other more expensive and sparse entrees. To be seated below the salt meant you were of less noble lineage in medieval times. (wisegeek.com) Salt is an important nutrient and more is needed in situations where it is hot and more sodium is lost in sweat from working or just from the hot environment.

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.