Rainbow Stir-fry

Ingredients

1 cup brown rice

1/2 cup soup mix (lentils, barley etc.)

handful of seaweed

1 can fish (of choice)

1 small can mushrooms

handful of nuts (cashews are best)

pesto (to taste)

garlic (to taste)

salt (to taste)

mixed herbs

sweet chili sauce (to taste)

lemon pepper (to taste)

lemon or lime juice (to taste)

soy sauce (to taste)

miso (to taste)

olive oil

tomatoes and/or red capsicum (red)

carrots (orange)

corn or squashes (yellow)

bok choy or similar (green)

parsley (green)

Broccoli (green)

maybe eggplant (blue)

red cabbage (purple)

How to:

1. Put rice and soup mix on the boil with a teaspoon of garlic and a large dose of mixed herbs and salt. Add a handful of shredded seaweed (very healthy).

2. After about half an hour, make a sauce in a large frying pan, using water, olive oil, any favorite herbs, garlic, pesto, chili sauce, soy sauce, lemon or lime juice. Tasting is the best way to get it right. You can also improvise with promite (marmite) and peanut butter as thickeners. Add can of fish and can of mushrooms. Add nuts.

3. Chop up vegetables to go in the frying pan (not too hot to retain vitamins). Things with a small surface area goes in first (carrots, eggplant, squashes). This is where aesthetics comes in, so chop the carrots diagonally and halve them. Things that need less cooking like greens, cabbage and capsicum go in second. Miso goes in last as it should not get too hot.

4. As the rice mix should be cooked (try to avoid draining to retain b vitamins), it is ready to be served. Scoop a ladle of rice mix into each bowl, them top it with the frying pan mix (make sure they get enough sauce). It should be filling and attractive in colour and taste.

Vitamin B5

Vitamin B5 is a water soluble vitamin that is also known as pantothenic acid or pantothenate. It creates lipids (fats), steroid hormones (including cortisone), hemoglobin (blood), and neurotransmitters. It helps with health skin, nerves and muscles. There is twice as much vitamin B5 in human muscle then other meats. It reduces allergies and supports the adrenal glands. It is used in the metabolism of lipids, proteins and carbohydrates.
A deficiency has the symptoms of apathy, fatigue, nausea, headaches, depression, tingling in hands, cardiac instability and personality changes. Other symptoms are fertility problems, acne, decreased serum potassium, lowered blood cholesterol, and insulin sensitivity. Other symptoms possibly are frequent infections, abdominal pains, sleep disturbances, neurological disturbances such as paresthesia like "burning feet", numbness, muscle weakness, and cramps.
Although there is no toxicity, an excess can lead to a sensitivity in the teeth, diarrhea, digestive abnormalities and water retention. It is lost in cooking, particularly roasting and milling (often found in the hulls of grains), exposure to acids (like vinegar) and alkaline (such as bi carb). It is destroyed by the canning process (high heating).
It is found in a lot of foods (in Greek it's scientific name means "from everywhere"). Eggs, fresh vegetables, broccoli, alfalfa, avocados, legumes, mushrooms, nuts, molasses, whole rye flour, whole wheat, whole grain cereal, royal jelly, torula yeast, brewer's yeast, salt water fish, cold water fish ovaries, pork, kidneys, and beef all contain it in good amounts.

Selenium

Selenium is a trace mineral that, in it's organic form, is stored by the body. When it bonds with some proteins, it forms selenoproteins, which are antioxidant enzymes, and regulate thyroid activity and effect the immune system.
Selenium is best absorbed in it's organic form, which is acquired in plants and animals, but it depends on the selenium levels found in the soil. Selenmethionine is stored in muscles and tissues. It stimulates the immune system, helpful in the fight against cancer and arthritis, reduces aging, reduces cardio-vascular disease, strokes and heart attacks, lowers blood clotting, increases elasticity of skin, is an aphrodisiac, helps fertility, reduces tobacco damage, and when applied topically has antibacterial and antifungul effects so is good for dandruff and age spots as well. These are the claims anyway.
A deficiency can lead to heart disease, weakened immune system, hypothyroidism, cataracts, muscular dystrophy, retarded growth, liver problems, infertility, some forms of cancer, Kashin-Beck disease, Keshan disease, Myxedematous Endemic Cretinism. A deficiency often does not cause disease, it just makes one more susceptible. Severe gastro-intestinal problems (such as Crohn's disease) depletes all nutritional absorption, and being on total parenatal nutrition (TPN), that is being fed only by a drip, can reduce selenium if not properly distributed. High levels of selenium leads to selenosis, which has the symptoms of gastro-intestinal upsets, blotchy white nails, hair loss, "garlic breath", irritability, fatigue, and nerve damage.
It is found in brazil nuts (has a high level), tuna, beef, cod, turkey, chicken, pasta, egg, cottage cheese, oatmeal, rice, wholegrains, walnuts, and cheese. Corn, wheat and soyabeans have selenomethionine.

Vitamin B4

Vitamin B4 is believed to be water soluble, which is not exactly completely proven yet, but as all the other B vitamins are, it probably is. It is a pre-cursor for other B vitamins to work. It is called, in it's pure form, adenine. In it's two purine bases of nucleotides it forms nucleic acids in RNA and DNA. Adenine binds to thymine (T) to stabilise DNA. Adenine binds to uracil (U) in RNA. Forms adenosine, and the three phosphates added to create ATP (energy). It is given intravenously to identify heart rhythm and to cure or sedate suprasventricular tachycardia (SVT). It used as a secondary messenger in hormonal stimuli. It helps alleviate fatigue, increases antibodies, helps cell formation/growth, prevents cell mutation, balances blood sugar, increases time of the intestinal tract. It is good for the alimentary canal, blood, brain, eyes, gallbladder, adrenal glands, hair, heart, immune system, joints, lungs, muscles, reproductive organs, and gums.
A deficiency leads to a weakened immune, more infections, allergies, dizziness, fatigue, anemia, depression (mental and physical), insulin sensitivies, hypoglycemia (low blood sugar), muscle weakness, gastro-intestinal problems, nausea, constipation, blood and skin problems, and stunted growth.
It is blocked or damaged by most medications, fungicides, herbicides, pesticides, chemical fertilisers, processed foods, refined sugar, artificial sweeteners, overcooking, polluted air, chocolate coffee tea (caffeine), soft drinks and alcohol.
It is found in most fruits and vegetables, propolis, royal jelly, bee pollen, raw honey, whole grain, brewer's yeast, all complex carbohydrates. It is found in various herbs, being blessed thistle, blue cohosh, burdock, capsicum, caraway, cascara sagrada, catnip, cloves, couch grass, ginger, golden seal, hawthorn, hops, jojoba, kelp, lady's slipper, mullein, rosehip, sage, sarsaparilla, spearmint, strawberry, thyme, and yucca.

Zinc

Zinc is used in about 100 enzymes (reactive proteins) as a catalyst. It is used for immune strength, protein production, DNA production and cell division (in fact, no life form could divide it's cells if it didn't have zinc), and wound healing (which requires cell division). It is essential for growth in the young. It is used for the senses of taste and smell (olfactory function). Sexually active men need a good supply. Excellent for colds.
The body does not store it, so it needs to be replenished regularly. Men should have about 11mg, and women about 8mg daily.
A deficiency leads to symptoms like growth retardation, loss of appetite, lowered immune function and in more extreme cases, hair loss, diarrhea, slower sexual maturity, impotence, hypogonadism in boys (small balls), sores on eyes and skin, weight loss, wound healing prolonged, taste (flavour!) becoming strange, and mental slowness.
An excess leads to nausea, vomiting, loss of appetite, stomach cramps, diarrhea, lowered trace copper, impaired iron absorption, immune weakened, and possibly genitourinary problems.
People with digestive problems, pregnant/breastfeeding people, older breastfed only infants, vegetarians, people with sickle cell anemia and alcoholics risk lowered zinc. High levels of iron or copper reduce zinc and visa versa. Zinc reduces the effect of antibiotics, and penicillamine (for arthritis). Some diuretics reduce zinc.

In food zinc is most famously found in oysters. And rightly so. Seafood is a great source generally. Crab, fish, lobster, beef, pork, chicken, cereal, whole grain, bran, cheese, yogurt, baked beans, cashews, almonds, chickpeas, kidney beans, and peas are good sources.

Vitamin B3

Vitamin B3, also known as niacin, naicinamide, nicotinic acid, is, like all B vitamins is water soluble so it needs regular renewal. It can be manufactured by the body from tryptophane. Tryptophane is the chemical in diary products that make you feel sleepy. It is used cell respiration, carbohydrates, lipid (fats), protein and glucose breakdown (like all B vitamins), blood circulation, healthy skin, nervous system function, healthy creation of bile and hydrochloric acid (digestive juices). Used also to synthesis cortisone, insulin, and sex hormones. It is used to treat schizophrenia and other mental conditions. It is known as a memory enhancer and is reported to improve mental alertness. Nicotinic acid is used as a drug to treat bad cholesterol levels and to remove organic compound poisons (like insecticides).
Lack causes pellagra (bilateral dermatitis, diarrhea and dementia). Canker sores, depression, diarrhea, fatigue, dizziness, halitosis, headaches, insomnia, extremities (limb) pains, muscular weakness, low appetite, low blood sugar, inflammation, and skin eruptions.
Minimum 15mg for women, and 15-19mg for men.
High doses given (200 mg is very high) may produce hyperuricemia and produce hepatic abnormalities. Nicotinic acid larger 200mg causes flushing by diluting blood vessels, causing drops in blood pressure. Very large doses causes itching, elevated blood glucose, peptic ulcers and liver damage.
Niacin works best with others in the vitamin B complex and vitamin C. Zinc, manganese, and phosphorus help. Consuming alcohol or people on vegetarian/low meat diets, high corn diets, high refined sugar diets, need more niacin. Aspirin, contraceptives, estrogen hormones or sleeping tablets reduce your niacin.
Diabetics, glaucoma, liver disease, peptic ulcers, should BEWARE of niacin supplements.
Cooking foods in water leeches niacin. It is also light sensitive.
It is found in liver, lean meat, poultry, fish, rabbit, nuts, peanuts, yeast, cereals, (sunflower) seeds, legumes, milk, asparagus, green leafy vegetables, coffee, yeasts, wheatgerm and beans.

Vitamin B2

Vitamin B2 is of the vitamin B complex group. It is called riboflavin and is water soluble, so needs regular replenishing. It derives calories from carbohydrates, amino acids (proteins), and fatty acids. It helps to activate vitamin B6 (pyridoxidine), absorb iron and create vitamin B3 (niacin).
It helps with red blood cell production, antibody formation, cell respiration (use of oxygen), growth and assists the adrenal glands.
It eases watery eye fatigue, may help with prevention of cataracts. Keeps mucus membranes in the digestive tract healthy. It is needed for rapid growth periods (growth spurts) and during high protein diets. Good for healthy skin, eyes and nails.
Shortage is indicated by cracks and sores in the corners of the mouth, inflamed mouth and tongue, skin legions, eye disorders, dermatitis (skin problems), hair loss, dizziness, insomnia, light sensitivity, stunted growth, bad digestion, slow thinking and "burning" feet.
Having too much is harmless and will simply turn your urine yellow (bright yellow with vitamin pills!) as it passes through.
It might be a good idea to have more if you are using alcohol, hormone treatments, or antibiotics. Also if you are doing a lot of heavy exercise, are over-stressed, or on a low calorie diet.
Vitamin C and the rest of the vitamin B complex group are needed to get the best from your vitamin B2. Optimally vitamin B2 and vitamin B6 should be equal in quantity. Vitamin B2 is light sensitive (that is, destroyed by light).
It is found in offal (that is, organ meat, or sweetmeats), nuts, dairy products (milk, cheese, yogurt), eggs, meat, green leafy vegetables, fish, legumes and whole grains (most of which is shielded, note, from strong direct light). You can tell if something has B vitamins in it by a slightly bland taste in amongst it's palate.

Favourite Superfoods

There are many foods that have very high vitamin and mineral content, antioxidants and good oils and carbohydrates. Here is a list of my favourites.

1. Goji berries (otherwise known as Chinese wolfberries).
2. Seaweed
3. Avocados
4. Pine nuts
5. Cashews
6. Golden berries
7. Miso
8. Blueberries
9. Oily fish (like salmon)
10. Red cabbage
11. Purple onion
12. Garlic
13. Sunflower seeds
14. Raw honey (like honeycomb)
15. Wild rice (when I can afford it!)
16. Rosehip
17. Peppermint
18. Sage
19. Bananas
20. Mangoes
21. Sweet potatoes
22. Green tea
23. Molasses
24. Kale
25. Eggs (especially from larger birds)
26. Wheat germ
27. Olive oil
28. Sesame seeds (and oil)

Besides being delicious, these foods are a wonder in themselves. If you are interested in finding out why I think these foods are so great, research them. There are other things that I like, but they are pretty average on the superfoods level.

Vitamin B1

Vitamin B1, like all B vitamins, is water soluble, and therefore do not get stored in the body. They need to be regularly topped up, and vitamin B1 only lasts about 2 weeks. It is also known as thiamine, thiamin, or sometimes aneurin.

It enhances blood circulation, helps with blood formation and the breakdown of carbohydrates into energy. It is also essential for the nervous system, in the bio synthesis of various constituents of cells, notably acetylcholine, a neurotransmitter, so it is good for the brain (antidepressant) in memory and learning. It is also used in forming gamma-aminobutyric acid (GABA). It is also used in the production of hydrochloric acid, and so is important in digestion. It is essential for growth in the young. It may be useful for motion sickness.

A lack of vitamin B1 can result in a variety of symptoms, the most obvious being beri beri. A person with beri beri can be lying incapable of moving, and after a shot of vitamin B1 will be moving about fine within hours. Other symptoms can be nervousness, forgetfulness, irritibility, numbness or tingling in extremities, sensitivity and pain, poor co-ordination, weak sore muscles, general weakness, severe weight loss, gastrointestinal problems, heart changes, laboured breathing, loss of appetite, constipation, arthritis, cataracts, edema, enlarged liver and infertility.

Over cooking, acidity, alkaline (adding soda to make vegetables look greener), or over processing destroys vitamin B1, and alcohol, antacids, hormone treatments, infections, tea, coffee and betel nuts all deplete it.

To fully utilise B1, there must be some form of manganese (a mineral) ingested.

Vitamin B1 is found in sunflower seeds, flax seeds, peanuts, wheat bran, any grain germ, liver, yeast, pork, seafood, raw freshwater fish, raw shellfish (like in sushi), egg yolk, beans, brown rice, whole grain rye, oatmeal, asparagus, kale, cauliflower, potatoes (in or just under the skin), oranges, and the edible parts of ferns (the green bits are poisonous).

Vitamin A

Vitamin A is a fat soluble (oil based) vitamin that your body stores predominately around the liver. Like all fat soluble vitamins, it is stored in the body, so it does not need to be replenished daily, which water based vitamins (like vitamin C) do. In fact, vitamin A stores so well, you can actually poison yourself with it! If you eat the liver of a predatory animal (such as a turtle or a dog), you can actually die from too much vitamin A. Also, too much can make pregnant people have babies with birth defects, and may contribute to osteoporosis.
Vitamin A is used for vision (its true you have better night vision if you eat your carrots), bone growth (the job of osteoblasts), reproduction, cell division (making fresh stem cells) and differentiation (making stem cells into specialist cells), the immune system (making and strengthening white blood cells), and creates strong linings in the respiratory, urinary and intestinal systems. If you don't get enough vitamin A all these things are weakened, which makes it easier to get an infection, and harder to fight it.
There are two forms of vitamin A: preformed vitamin A, which comes from animal sources, and provitamin A carotinoid, which comes from plant sources.
Preformed vitamin A from animals is the easiest to absorb, as it has already converted into vitamin A pure. However, it is more dangerous as an excess is hard for the body to get rid of. It is found in milk, eggs, and liver.
Plant forms of vitamins, provitamin A carotinoids, are harder to turn into pure vitamin A, but it is also harder to consume an excess of, and can still be removed from the digestive system if necessary. Darkly coloured, orange or yellow fruit and vegetables tend to have more vitamin A in them. Carrots, cantaloupes, sweet potato, spinach, kale, and apricots are a good source of vitamin A.
Zinc is a mineral that is needed to release vitamin A stored around the liver into the blood stream so it can be used by other parts of the body. An excess of Vitamin A may inhibit vitamin D, which is necessary for building bones, amongst other things.