Fueling the Athlete
As the Spring and Summer Sports seasons get started, it is a good time to look at the healthiest way to feed the athlete. Like any individual it is important for the athlete to have a balanced dietary intake to help the body work at it’s best, have the ability to repair any injury, and deal with the extra wear and tear on the body. There are some dietary considerations before, during, and after the physical activity.
During training the well-balanced diet can aid in building strength and flexibility. Muscles use carbohydrates for energy, so about 65% of the calories should come from carbohydrates. Eating adequate carbohydrates along with other essential nutrients will increase endurance. The following guidelines are given by the Cooperative Extension from the University of Nebraska-Lincoln, Nutrition and the Athlete, General Guidelines, for before and after the game.
Pre-Game Rules
1.Eat lightly before an athletic competition.
2.Eat complex carbohydrates, keep protein and fat intakes low since these digest slowly.
3.Avoid bulky foods. They may stimulate bowel movements. Bulky foods include raw fruits and vegetables, dry beans and peas and popcorn.
4.Avoid gas-forming foods such as vegetables from the cabbage family and cooked dry beans.
5.Eat slowly and chew well.
6.Drink water to be adequately hydrated. One suggestion is to drink 2 cups of cool water 1-2 hours before the event. Follow this by drinking 1 to 2 cups of fluid 15 minutes before the event.
7.Avoid drastic changes in your normal diet routine immediately prior to competition. Some athletes prefer to use favorite foods which may give them a psychological edge.
Post-Game Rules
1.Consume carbohydrate-rich foods and beverages as soon as possible after competition. They will replenish glycogen (carbohydrates stored in the muscle) stores quickly and get the athlete back into performance shape. Fruits, juices, high carbohydrate drinks and pop are examples.
2.Replace fluids that have been lost. For every pound that is lost, drink 2 cups of fluids.
3.Replace any potassium or sodium that has been lost during competition or training by using foods. Fruits and vegetables are excellent sources of potassium. Replace sodium by eating salty foods. If activity has exceeded 2 hours and is vigorous, a sports beverage will be helpful.
4.Return to your normal high carbohydrate diet at your next meal.
Suggestions for high carbohydrate, low fat foods to help replenish the muscle stores of
carbohydrate, and are given by the American Dietetic Association at Athletes Fuel
Up for Fitness.
Adequate liquids are essential to the athlete, even when thirst is not apparent. It is best to avoid carbonation, high sugar, caffeine, or alcohol containing beverages during competition. Carbonation gives a feeling of fulness that discourages drinking enough liquid, sugar concentration encourages the fluid to stay in the stomach longer, and caffeine or alcohol encourages excess fluid loss. Cool (40-50º F) water or diluted fruit juices (50/50 juice and water)are best to drink when exercising. During exercise drink ½ to 3/4 cup of liquid every 10-15 minutes. Sport drinks are best used after the game to replenish calories and nutrient losses. If the event lasts longer than an hour, some carbohydrates (sport drink, juice, or fruit) may help the endurance during the event.
Good nutrition and wise fluid consumption are good for health and for performance. It is also important to prepare the body by training to aid performance and prevent injuries. These suggestions are good for anyone involved in strenuous physical activity as well as athletes.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
The Nut That’s a Legume
Peanuts are the most familiar "nuts" to Americans, but they are actually a member of the legume family. A legume is any plant that produces edible seeds in pods. Before it is dried, the peanut kernel and shell are soft more like the beans and peas that we normally think of as legumes. In other countries, the peanut is cooked and eaten like a legume, added to a variety of dishes, expressed for oil, or made into a flour.
In the U.S., they are consumed less like a legume and more like a nut in cooking or as an appetizer or snack. Americans eat an average of twelve pounds of peanuts each year. Peanuts have more protein than any other nuts, and are moderate in fat compared to other nuts. The fat contained in peanuts is more than 85% unsaturated, which makes it less likely to be a factor in coronary artery disease.
World wide about two thirds of the peanut crop is used to make oil. The peanut oil is tasteless, and has a high smoking point that allows it to be used in dishes requiring high heat. About half of the peanuts grown in the United States are used to make peanut butter, however, the U.S. grows only about 10% of the world supply of peanuts. Pastes made from peanuts have been made for centuries in Africa, India, South America, and Indonesia. Americans consume an average of three pounds of peanut butter per person a year.
Raw peanuts are seldom available, and they do not keep well. Raw peanuts should be stored in a sealed container in the refrigerator, or can be frozen for up to six months. Roasted peanuts should be kept cool and dry away from pests. Unshelled peanuts will keep for nine months in the refrigerator, but shelled peanuts should not be kept for more than three months.
Peanuts can be dry roasted in the shell at medium temperature for about 15 minutes in the oven. Commercially the peanuts can be seasoned in the shell by forcing seasoned water through the shell after washing the raw peanut. The peanuts are roasted after being seasoned. In some areas of the U.S. peanuts are enjoyed after they are boiled in the shell. Peanuts can be partially defatted by commercially roasting in oil under pressure. The dry roasted peanuts may be as high in fat as oil roasted peanuts, so read the label.
Peanuts are a good source of fiber and contain many vitamins and minerals, including iron. Although peanuts have some nutritional positive qualities, they are high in calories. One cup of dry roasted peanuts has 854 calories and 73 grams of fat. The oil roasted peanuts actually have seventeen fewer calories, and two grams less fat. The cup of peanuts provides approximately half of the protein and fiber necessary for a day. If the peanuts are used as a part of the planned daily nutritional intake, they could be calories reasonably spent. However, when you look at the number of calories for each gram of protein, chicken has less than a third of the calories and lean beef has less than half of the calories per gram of protein when compared to peanuts.
Peanuts probably are best used to add interest to the texture or flavor of a combination food. In other cultures they add unusual touches to the cuisine when served with meat, poultry, fish, soups, sauces, salads, and deserts. Try using peanuts creatively to enjoy their delightful taste and nutrients within the energy needs of your body.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Eating of the Green
In honor of St. Patrick’s Day, it’s a good time to look at those green vegetables. Regularly eating green vegetables may bring you something better than a bit of luck. They can contribute a lot to good health. Vegetables generally contribute a good portion of nutrients for the calories that they naturally contain. Of the vegetables that are very high in nutrients for the amount of calories, the dark green vegetables such as broccoli, spinach and other green leafy vegetables, and green peppers are stars. In general, the darker the green (other than just peeling), the more nutritious.
The dark green leafy vegetables, broccoli, and green pepper are all excellent sources of beta carotene and vitamin C. The beta carotene can be converted in the body to vitamin A which is necessary for healthy skin, teeth, and eyes. Vitamin C is important to aid in wound healing, maintain the health of the blood vessels and other tissue, and help the body to absorb iron. Both beta carotene and vitamin C act as antioxidants which prevent or repair some damage caused to cells by pollutants. The dark green leafy vegetables and broccoli are also excellent sources of folate which is very important in using the dietary protein to make new body tissue and in maintaining the health of the red blood cells.
There are many other nutrients in these vegetables as well. The darker green types of lettuce will generally have more nutrients than the light greens. Although iceberg lettuce, cucumbers, green beans, sweet peas etc. are not as high in nutrients as the darker green vegetables, they still have some health benefits. One of the benefits is soluble fiber. All fruits and vegetables provide soluble fiber which is important in reducing cholesterol and controlling blood sugar levels. The potassium and magnesium in fruits and vegetables seem to help reduce high blood pressure.
In addition to the good reasons given above for enjoying plenty of vegetables, this is Colorectal Cancer Awareness Month. This is the second leading cause of cancer deaths, which will amount to more than 50,000 Americans a year. Two of the preventive measures suggested by the Cancer Research Foundation of America and other health organizations are to eat 25 to 30 grams of fiber a day and eat green leafy vegetable to get adequate folate.
Many Americans do not follow the Food Guide Pyramid suggestion of consuming at least three servings of vegetables a day. Although the dark green vegetables are gaining in popularity, they are not close to potatoes or iceberg lettuce in popularity. Ease of use is a factor in today’s busy life. Many of the vegetables are now consumed raw, so the only preparation is washing and possibly trimming. Any time raw vegetables can be included as a snack or tossed in a salad you are adding health benefits. Adding them to stir-fry, casseroles, spaghetti sauces, or soups is another way to include more nutrients in those foods. Remember, setting a good example is the best way to encourage children to eat a healthy diet.
Eat those green vegetables regularly. You can get a lot of health benefits for only a bit of green (money). The American Institute for Cancer Research list 10 reasons to eat plenty of fruits and vegetables. They are "prevent cancer, keep trim, prevent heart disease, bring down blood pressure, prevent stroke, love your eyes, avoid diverticulosis, help for diabetes, satisfy your sweet tooth, and experience pure pleasure." Celebrate the "wearin’ o’ the green" with the "eatin’ o’ the green."
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Start Your Day the Correct Way
Nutrition is an evolving science. There are slight changes in direction as new research indicates benefits or hazards in various nutritional practices. One bit of nutritional advice has remained constant: breakfast is important to fuel your body and brain properly.
The American Dietetic Association (ADA) lists four main reasons for eating breakfast. Individuals that do not eat breakfast are less likely to eat the proper number of servings of the various pyramid food groups. Breakfast foods can provide many essential nutrients. According to the October 27, 1997 Mayo Clinic newsletter a bowl of cereal can be very nutritious.
"Most breakfast cereals today provide, at a minimum, 25 percent of the daily nutrients that most healthy adults and children need. However, many vitamins and minerals are sprayed onto cereal and may end up in the milk. That's why it's important to drink the milk at the bottom of your cereal bowl."
Milk used at breakfast also provides a large portion of the calcium and vitamin D needed in the diet.
Another reason to eat breakfast is better mental and school performance. Concentration, problem-solving ability, and muscle coordination are higher when the person is not hungry. The brain uses glucose from the food for fuel. After fasting during the time of sleep, the body has used up much of the available glucose. Therefore, a fresh supply of glucose is needed in the blood to fuel the brain after sleeping all night.
The third reason cited by the ADA is weight control and reduced fat intakes. Studies show breakfast-skippers are so hungry that the midmorning snack or lunch is bigger and higher in fat than with people that eat a decent breakfast. The large high fat meal encourages the storage of excess calories and fat as fat in the body.
The last reason is preliminary, but early studies show that people that skip breakfast tend to have higher blood cholesterol levels. High levels of cholesterol in the blood lead to increased risk of cardiovascular disease such as heart attacks and strokes.
A good breakfast does not have to be complicated. Many times what people consider "a full breakfast" is highest in fat and calories. A breakfast that satisfies and provides fuel for an extended time should have some carbohydrates (sugar or starch) for quick energy, protein for slower released energy, and a little fat for the most slowly digested source of energy. The fruits or juices will give the quick energy. The more complex carbohydrates (starches) from grains will take somewhat longer to be digested and provide fuel. Protein from milk, meats, cheese will take slightly longer to provide energy. Any fat from margarine, butter, meats or dairy products will take the longest to be digested and converted to energy.
The School Breakfast program is being highlighted this week. The school breakfast program provides one serving of liquid milk, one serving of fruit, fruit juice, or vegetable and one of the following combinations: two servings of grains, two servings of meat or substitutes, or one serving of each (grain and meat). This combination would help to provide energy over an extended time as described above. The school plan would provide a good guide for breakfast served at home if breakfast is to provide enough fuel to carry the person until lunch.
Mornings are frequently hectic, so some preplanning will help smooth the breakfast rush. The nonperishable foods, tableware, and silverware could be placed on the table the night before. The perishable foods could be placed conveniently together in the front of the refrigerator, so they are readily available in the morning. If juice is to be reconstituted, it could be done the night before. Remember that it doesn’t have to be "breakfast food" to get energy to fuel the body and brain. Leftover food or sandwiches can contain the types of nutrients as described above.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Children’s Dental Health
Dental health is a matter of heredity, nutrition, and dental care. In this article the focus will primarily be on nutrition and food choices that effect dental health. Of the 52 teeth that a human gets in their lifetime, 32 have begun to develop before a baby is born. Not having the proper nutrients at certain times during a pregnancy can have permanent negative effects on the teeth of the baby. Most of the prenatal deficiencies cannot be overcome by nutrition at any other time. Nutrients that are crucial to tooth development and maintenance are protein, vitamin C, vitamin A, vitamin D, calcium, phosphorus, magnesium, iron, zinc, and fluoride. Even subtle deficiencies may result in negative effects on tooth size, formation, time of eruption, and susceptibility to caries (cavities). These nutrients will also be important in maintaining dental health throughout life.
Even though a great deal depends on the mothers’ nutrient intake before birth, good nutrition is important for tooth development until the last tooth erupts at approximately age thirteen. Dental caries (cavities) have been substantially reduced in young people due to the addition of fluoride to water supplies. If the water in your area is not fluoridated, talk to your dentist about other sources of fluoride. Fluoride is also important for pregnant women and water used to make baby formula. Large doses of fluoride are toxic, so discourage swallowing of rinses or tooth paste, and follow dentist instructions carefully for supplements.
Although nutrient intakes continues to be important to maintain the health of the teeth, during the years after birth the actual presence of foods in the mouth begins to play an increasingly more important part in the oral health. "Baby bottle tooth decay" is a problem for infants and children that sip on a bottle that contains milk, juice, or sweetened beverages for long periods of time. The constant exposure of the teeth to carbohydrates can cause decay in the primary (baby) teeth and possibly the permanent teeth. If a child takes a bottle to bed, water is best choice to for prevention of decay.
The presence of carbohydrates causes the bacteria in the mouth to produce acids that can damage the enamel on the teeth. Damaged enamel makes the teeth susceptible to decay. The bacteria produce acid for 20-30 minutes after the carbohydrate (sugar or starch) food is consumed. Gooey or sticky foods (caramels, gumdrops, dry sugared cereals, jelly, raisins, etc.) that are high in carbohydrates and remain in contact with the tooth longer allow longer periods of acid production. Also sipping sugared beverages, or sucking on hard candy or cough drops continually exposes the teeth to sugar for extended periods of time. Sugared sodas not only provide sugar, but they contain an additional acid that adds insults to injury. Even sugar free sodas contain acid that when sipped excessively can damage the protective surface of the tooth. Thoroughly cleaning the teeth after consuming sugary foods and drinks is the best way to limit tooth damage. Even rinsing the mouth with water helps to wash some of the sugar and acid away.
Some foods may be helpful when there is no opportunity to brush teeth after a meal. Crunchy raw fruits and vegetables (apples, carrots, celery, etc.) help to physically clean the teeth by removing foods stuck to the teeth. More saliva is produced by the mouth when crunchy foods are vigorously chewed. The saliva neutralizes the acid produced by the bacteria, and it also helps to rinse away foods and acid. Other foods that counteract acid production are aged cheese, peanuts, meat, and sugarless gum, but these are certainly not substitutes for brushing. Remember the time to clean the teeth is as soon as possible after eating. The American Dental Association has additional "Tips for Parents" at <http://www.ada.org/consumer/parenttips.html.>
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Improper Body Image Messages
It is estimated that 33% of the girls in third to sixth grade have tried to lose weight, and statistics show that 70% of adolescent girls are on a "diet" at any given time. "U.S. students were more likely than students in any other country to report that they were dieting or to feel that they should be on a diet (almost half of 11 year old U.S. girls and two-thirds of U.S. 15 year old girls)", according to a newly released study by the National Institute of Health. Why should 80% of the teenage girls feel bad about their body, and 75% feel fat? In five to ten million females and one million males this dissatisfaction with their body and dieting has led to eating disorders. The media has been blamed for this preoccupation with body image and eating disorders, but the Eating Disorders Awareness and Prevention, Inc. (EDAP) feels that there are probably also biological, cultural, and personal factors involved. The EDAP organization describes eating disorders in this way.
Technically speaking, the "eating" in eating disorder refers to a set of eating habits, weight management practices and attitudes about weight and body shape.
The "disorder" means that the eating-related attitudes and behaviors result in:
Eating disorders go beyond repeated dieting. They are psychological problems that affect the person’s life and behavior in many areas, and can lead to long term health problems and even death. Poor self-esteem, inadequacy, and powerlessness are frequently present in the person with an eating disorder. Here are warning signs to eating disorders given by EDAP, Inc.
If you need more information on eating disorders there are two web sites that contain a great deal of information <http://www.nmisp.org/eat.htm> and <http://www.edap.org/edinfo/facts.html>.
For information on prevention to aid parents, visit these sites: <http://www.edap.org/10things.html>, <http://www.edap.org/edinfo/kidtips.html> or <http://www.nmisp.org/eat/eat-tips1.htm>.
For tips on helping a friend that you believe has an eating disorder visit <http://www.edap.org/edinfo/howtohelp.html>.
For males that may be facing an eating disorder it may be helpful to go to <http://www.edap.org/edinfo/menbodyimage.html>.
February 12 th-18th is Eating Orders Awareness Week This is a time to encourage educators, families, and friends to look at worrisome signs in those around them, and encourage the person to look at their behavior. A simple screening test is available at <http://www.nmisp.org/eat/eat_sample.htm>.
EDAP also has a toll-free hotline number at 1-800-931-2237. Remember eating disorders can have lasting effects, so encourage those you care about to get help. Like many psychological problems eating disorders may have many causes that have to be dealt with, and will probably require professional help.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Time for Love
With Valentine’s Day around the corner, the store displays and advertisements almost force our thoughts to turn to love. Of course their goal is to sell, but there are many ways to show love. One of the most precious commodities that we have today is time, so giving time to others could certainly be a way of showing how much we care about that person. Time with family is a way that we can show our love all year. One important way to give time to family members is to eat meals together as often as possible.
In their book "Discover Dinnertime," by Sharon Dosier and Julia Dowling Rutland, they give eight reasons to eat dinner with your family. Here are the eight positive reasons to make time for family meals.
Practicing good manners includes setting appropriate and pleasant topics for conversation at mealtime.
In the May/June 1993 issue of the Journal of Nutrition Education, there were several studies about parental effects on children’s eating habits. Children learn a great deal from watching the actions of parents. Frequently children like the same types of food as their parents and pick up attitudes toward particular foods from parents. Some adolescent females associated foods, particularly healthy foods with family. The adolescent females in the same small study also associated junk food with friends or even with rebellion. Food can become more than a way to nourish bodies; it can become tied in with emotions.
For the family that has given up on family meals, due to busy schedules, it may take some planning, flexibility and effort to get back to enjoying meals together. A simple meal can still be nutritious in dietary and emotional terms when eaten together in a pleasant atmosphere. Turning off the television, so you can focus on each other, and sharing pleasant topics of conversation will have potential health rewards beyond nutrition. These meals may even create some wonderful memories along the way. Happy Valentine’s Day to you and your families!
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Twenty Four Hours Still Equals One Day
How many times have you heard someone say that they just don’t have enough hours in a day to get everything done? There seems to be increasing demands on time for everyone, including children. It is easy to tell people to set priorities and take time for yourself, but it is harder to figure out what to delete from a busy schedule. The health focus has changed from labeling foods as good or bad foods for health. The refreshing new focus is moderation and variety in dietary intake and regular physical activity.
The number one excuse for not eating healthily and "exercising" is probably "I don’t have time." The March 1998 FoodTalk Newsletter from the University of Nebraska Cooperative Extension Service was about doing a "Don’t Do List." This list is not about breaking bad habits, but it is about making time for personal fitness and health. There are ways to incorporate physical activity into daily lives without giving up a big block of time. This is certainly a benefit, but to incorporate a slightly longer time for fitness and eating healthy takes planning. As you look at your schedule try to think of things that are not beneficial, but use valuable time. Here are some ways dieticians saved enough time from their busy schedules to look after their health.
* Move the TV to a room where you have to consciously plan to watch it. This prevents getting interested in something that caught your eye, but is of little importance.
* Buy clothing that needs no ironing or other special care that is time consuming.
* Trading swimming or other exercise for painting fingernails could free up one evening.
* Replacing a high maintenance hairdo with a wash and wear hair cut to allow a workout at lunch.
* Getting together with friends for a birthday walk or bike ride instead of a birthday lunch, or substituting a more lively activity for a sedentary activity when friends and family get together.
* Avoid late night TV, go to bed earlier, and get up to exercise in the morning
* Make simple meals that include all the food groups when pressed for time.
* Don’t wait for an hour block of time to exercise, look for ways to incorporate play and activity in short bits of time. Children love to have parents join them for play.
* Don’t answer the phone in the middle of your exercising. Return messages or calls later.
The above ideas are brief descriptions of what worked for particular dieticians. Even if they aren’t suitable for your schedule, it may give you some ideas for freeing up time in your schedule. The entire FoodTalk Newsletter can be found at <http://www.ianr.unl.edu/ianr/lanco/family/ftmar98.htm>.
Research has shown that a healthy dietary intake and regular physical activity is important in postponing or preventing the onset of such chronic diseases such as cardiovascular disease, some cancers, adult onset diabetes, osteoporosis, and arthritis. Regular physical activity can give you energy; reduce feelings of stress, anxiety, and depression; improve your sleep; improve concentration; enhance self-esteem; help lose or control weight; reduce high blood pressure; aid in controlling blood sugar levels; and improve bone density. Knowing this may encourage all of us to think seriously about finding that extra bit of time for health.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Tea Time for Health
The weather outside may be frightfully cold now, but in Missouri it won’t be long before we are complaining about the heat? There is at least one beverage that is suitable no matter what the temperature. For many years tea was served as a warm beverage. It was first used as a beverage in 2374 B.C. when boiled water was set in the shade of a tea plant to cool for a Chinese ruler and some tea leaves blew into the water. The practice of drying, crushing, and adding the leaves to boiling water became popular around 1000 B.C. Eventually the practice of drinking tea spread around the world. Tea was popular in America as a warm beverage until the Boston Tea Party in 1773. In 1904 the first tea bag was made using hand sewn silk bags filled with tea leaves to be used as samples. During the sweltering heat wave at the St. Louis World’s Fair in 1904 an Indian tea merchant decided to pour his tea over ice to make it more appealing. Of the 136 million cups of tea a day that is consumed by Americans, 80% is now iced.
Tea has been in the nutrition news lately for potential health benefits. Like most plant foods, there are natural chemicals that are emerging as possible aids in preventing cancer and heart disease. Black and green tea have been shown to contain a substantial amount of flavonoids in test tube studies. Tea flavonoids are powerful antioxidants. In these studies the amounts of flavonoids are shown to be more effective than the antioxidants in most fruits. Flavonoids improve immune function, reduce cardiovascular disease, and suppress growth of cancer cells. Some of these studies need to be verified in human studies, so don’t skip the produce isle at the grocery store in favor of tea.
In the preliminary studies, the flavonoids seem to act similar to aspirin in preventing blood platelets from sticking together to form a clot that can block arteries and lead to a heart attack or stroke. There may also be some health benefit to the arteries and veins. The delay or prevention of tumor formation on the skin, lungs, esophagus, stomach and colon are being studied. Results from animals show positive results in prevention and delay of tumors when tea is consumed regularly, but it takes time to verify that this is true in humans.
Without added sugar or cream, tea has almost no calories. Tea contains fluoride, potassium, and magnesium. Tea also contains caffeine. The amount of caffeine varies with the type of tea, and the length of time it is steeped. Brewing tea for one minute, instead of three minutes, can cut the amount of caffeine in half. In general tea, that is not decaffeinated, has a third to a half the caffeine of regular coffee the way it is brewed in the U.S. Tannins that are found in tea, including decaffeinated tea, interfere with iron absorption from foods when consumed one hour before to two hours after eating.
Tea should be stored in an airtight container at room temperature before brewing. To brew tea, use one tea bag or one rounded teaspoon of loose tea (in a tea ball) for each cup. Water that is freshly drawn and heated until ready to boil is best for making tea. This assures that there is still oxygen in the water so it does not taste flat. Overboiling the water makes the tea taste flat. Steep the tea for the recommended time which is usually three to five minutes. If iced tea is preferred, add sweetener if desired and pour over ice in a strong glass.
There are other tea products on the market. Some teas have spices or fruit flavorings added. Some brands of herbal teas are tea leaves with herbs added. The so called "teas" that contain only herbs are actually infusions made with plants other than tea. Most of them are safe, but like herbal supplements it is wise to make sure they will not interfere with prescription or over the counter medications. The American Dietetic Association warns, "Because of their potential harmful effects, be careful about using herbs to make "teas"; comfrey, lobelia, woodruff, tonka beans, melilot, sassafras root, and many others can be harmful in large amounts." The ADA also states that Chamomile may cause allergic reactions.
This is National Hot Tea Month, so enjoy a cup today, and feel good about the possible health benefits.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.