Chewing. How many times is enough?

I was reading Dr John Briffa blog, as I like his point of view on things, and I respect him a lot. It is good to have doctors that are not narrow minded and understand how the body really works. In his latest blog wrote about something about chewing. I recommend to most of my clients if not all to chew their food well.But how much is chewing well. Usually I say until the food is almost melted in your mouth. Some suggests that you need to chew at least 20 times before ingesting, others 40, and others even more. So I decided to see how long it would take me to melt my food last week-end. Well, for salads, it can take between 20 to 30 chews, and if there are carrots in the salads than might be more. For cooked green soft vegetables, it would take about 15 chews. For fish it would take about 10 chews. For breads, it takes 30 to 40 chews (as it is very gummy). For meat it would take 30 to 40 chews, and it does depend on the meat. For chicken it takes 20 to 30, but I suppose for lamb and beef it would take much longer. I do not eat beef steaks or beef in general so somebody else needs to try that. With fruits it takes 10 chews for the softer ones, but even with apples and pears it takes max of 15 chews. If you have nuts and seeds in your breakfast than it will take about 20 to 30 chews, and this is for almonds and hazelnuts, for other nuts it might take less or more, depends how big they are.So chewing it cannot just be once count for all foods, but instead of counting the chews, I think just chew until what ever you are eating is melted in your mouth, and that would be the best thing. One because is easier on your intestine especially if you have conditions such IBS. Two you enjoy and savor your food much more, and the third reason, you do not eat as much because you feel full at the right time.

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Folic acid (folate)

Folic acid is found in mushrooms, green vegetables, such as spinach, brussels sprouts, broccoli, asparagus, turnip greens, legumes (especially lima beans) and liver. Raw foods are very high in folate (green lettuce and greens are very good sources), cooked foods and meats as well as fruits are poor sources of folate. Apparently synthetic food fortified with folate and eaten with an empty stomach is more easily absorbed and used by the body than the normal folate that you found on the above foods!! But I would still eat the greens anyway!! Folate plays a role in the function of various amino acid metabolism and reduces homocysteine level which in turns reduces the risk of coronary disease. Deficiency causes megaloplastyc anaemia (the cell erythrocytes that carry the iron around your body are too big and therefore the iron cannot attach to them), this usually leads to feeling tired and depressed, as well as one of the causes of dementia. Also low or a deficiency in folate is connected to an increase in heart diseases. Excessive alcohol ingestion, low stomach acid, inflammatory bowel disease, malignancies and oral contraceptive reduces the body folate. Pregnancy and lactation increases the need of folate.

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Biotin

Biotin – This vitamin is found again in quite a lot of foods, such as liver, soybeans, and egg yolk, cereal, legumes, nuts as well. Biotin needs magnesium in order to enter the cell and function, (there are enzymes that are depended on biotin to function and therefore work in making energy. Biotin is used in the Krebs cycle (energy production), synthesis of fatty acid and the functions of other amino acids and protein in the body. Deficiency – causes depression, hallucinations, muscle pain, anorexia, nausea, alopecia, hair loss, and scaly dermatitis. For sports people who ingest raw eggs in a great amount for their protein can develop biotin deficiency due to impaired biotin absorption. Also people who have gastrointestinal disorder and low stomach acid and people taking anti-convulsant drugs can be in danger of low biotin, as well as with people that drink too much alcohol and are on sulphonamide therapy.

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B5 and Panthothenic acid (helps burning feet syndrome)

B5 – pantothenic acid –
Panthos means everywhere in Greek, which means that this vitamin is found everywhere in food. It is found in most plant and animals and a deficiency is very rare, unless you do not eat at all, that would be a problem with everything anyway. This vitamin is found in meats, egg yolk, legumes, whole-rain cereals, mushrooms, broccoli, avocados, royal jelly from bees and many others. The main role of panthotenic acid is with the coQA which is essential for the production of energy from fat, carbohydrate and protein. Deficiency causes the ‘burning feet syndrome’ (an abnormal skin sensations, exacerbated by warmth and diminished with cold of the feet and lower legs, this syndrome can be helped with calcium pathothenate administration). Vomiting, fatigue and weakness are other symtpoms of deficiency. Again like with the others B vitamins people with alcoholism need more of this vitamin, as well as people with diabetes mellitus and inflammatory bowel disease.



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