Dreams of Cabo

About a week ago, Bill and I returned from a lovely, restful vacation in Cabo San Lucas where we joined good friends at their time-share condo rental.  I may have overdosed on gorgeous scenery.  Our balcony/patio overlooked the sea and the famous arch landmark.  I can close my eyes and immediately bring that scene back (handy meditation trick!)

I have noticed that getting back into gear has been a challenge for me and I definitely owe this page some material.  For example, at the graduation potluck Bobbie Reeve brought a delicious casserole and several who attended that evening have requested the recipe.  I’m glad to say that preparation of this dish couldn’t be simpler; it’s a great dish for those of us who work (or are not in love with food preparation!)

Bobbie says, “Judy, I did the refried beans.  I used the vegetarian refried bean, green chilies and green sauce.  I just layered 3 cans of vegetarian refried beans, then placed one can of whole green chilies over the beans and then poured one can of green sauce over the beans and chilies.  Baked in the over for approximately 30 minutes at 350 degrees or until hot all the way through.  What might be good also is to add Bonnie Knight’s vegan sour cream.”

Just one suggestion:  watch the sodium content of the green sauce!

Monna’s Cauliflower Recipe

“Show us your stuff,” we said.  Pull out all the stops,” we said.  “Show us what you’ve learned about healthy cooking.”  The result?…culinary artistry for the HEA graduation potluck!

We’ve had several requests for the cauliflower dish that Monna Raine brought. It was a real winner and Monna shares it with you, below.   Heads up:  more graduation night recipes coming your way soon!

Monna says, “I’m glad everyone enjoyed the cauliflower I brought to our graduation.  I combined an old recipe and the Forks Over Knives Recipe for No-Cheese Sauce for the topping.”

1/2 cup vegan mayo
1/2 tsp. ground mustard
1 lg. yellow onion, peeled and coarsely chopped
1 lg. red pepper, seeded and coarsely chopped
3 Tbs. cashews, toasted, optional  (I used 4 Tbs. toasted cashews)
1 Tbs. tahini, optional  (I used it.)
1 cup nutritional yeast
Salt to taste, optional

Combine all ingredients in a blender in the order given and puree until smooth and creamy.

If your onions are strong, blanch them in boiling water for a few minutes, or saute them over medium heat for about 5 minutes before adding them to the blender.  (I would do this next time.  I used additional cashews to cut down the onion taste.)

Variations:
Use an equal amount of roasted red bell peppers in place of the raw pepper.
Combine the prepared sauce with a jar of store-bought salsa and use it as a dip for veggies.
Add 1/2 teaspoon of nutmeg with the salt.

Thank you, Monna!

When life hands you lemons…

Do you love lemons as much as I do?  I drop a slice in my iced tea…I squeeze some lemon into my morning tomato juice…I sprinkle some on my vegetables…I squeeze a few drops onto my sliced avocados and sliced apples…I even drop half a lemon in my marinara sauce as it’s simmering!

Recently, a friend forwarded a compelling article to me about the advantages of freezing whole (washed) lemons, and then grating the entire lemon onto various foods.  Sounds yummy to me!  The article went on to talk about the cancer-fighting properties of lemon peel.

I did a little online research of my own and found out that there have, indeed, been scientific studies undertaken to identify compounds in citrus fruits that may have cancer-fighting potential.  There are, it turns out, two particularly promising compounds in citrus:  limonoids and pectin.

“Limonoids, a class of natural compounds found mainly in the skin and seeds of citrus fruits, are being studied as both a preventative and a treatment for cancer. For example, research has shown that particular limonoids can inhibit the spread of breast cancer cells in vitro. Further research is needed to determine their clinical effectiveness in human beings.

Modified citrus pectin, derived from the natural pectin found in the pulp and peel of citrus fruits, has been shown in animal and in vitro studies to reduce the metastasization of cancer cells. Again, further research is needed to prove their clinical effectiveness in humans.”

It’s thought that lemons originated in the Himalayan foothills of North-East India.  They’re packed with health benefiting nutrients AND they only contain 29 calories per 100 g (clearly a winner in my book!) and, of course, everyone knows they’re a great source of Vitamin C.

It turns out that, if you’re a lemon lover, you may have a leg up on some health benefits of lemons that you may not have considered.  Let’s keep watching the news to hear research updates on the effectiveness of lemon compounds in preventing and treating cancer.  In the meantime, thank goodness that life sometimes hands us lemons!

 

Easter Sunday Challenge

Here we are, faced with another holiday that’s loaded with temptation.  We definitely don’t want to undo the great progress we’ve made in committing to a nutrient-dense eating style.  Everywhere we look, however, there’s chocolate lurking…cookouts…family gathering stress.

Susan J. Bartlett, Ph.D., is an associate director of clinical psychology at Johns Hopkins Weight Management Center in Baltimore and a specialist in weight and eating disorders. Last year, she led a small group at the center.  Following is some of Dr. Bartlett’s advice for getting through a holiday and avoiding next day regrets:

Realize the Challenge

“At any time of the year, losing weight and keeping it off is very difficult,” says Bartlett. “Holidays are an especially high-risk time.” The idea that you should stick to a “diet to lose pounds” is adding stress to an already stressful season.  Set achievable goals, suggests Bartlett.

Write It Down

When you’ve figured out your goals, write them down and keep a diary of what you eat. “When researchers talk to people who are successful at losing weight and keeping it off, they inevitably say that writing everything down made the biggest difference. It’s that willingness to stay in touch with what you’re eating that’s important,” Bartlett explains.

Judy’s note:  Our HEA daily menu planner can serve as the diary Dr. Bartlett suggests.

Even more critical is keeping track of your weight: Group members weighed in every week. “People say this accountability factor makes a big difference,” notes Bartlett. “Often, people avoid the scale because they don’t want to come face-to-face with the news.”

Judy’s note:  HEA weigh-in is this Monday…let’s not derail progress by giving in to one day of temptation!

Identify Difficult Situations

One of the best outcomes of a calorie chat group is identifying the situations that cause you to overindulge. Barbara Bohner, a 55-year-old elementary-school guidance counselor, who has worked with Bartlett since last December, has her own trick for getting through parties: “I eat raw vegetables or a piece of fruit before I go out, so I have something in my stomach. I don’t drink any alcohol; instead, I try to hold a glass of sparkling water, so I feel like I’m doing something with my hands. And I try to talk more than I eat.

Judy’s note:  We can use this blog to identify challenging situations and to share how we addressed those challenges.  I encourage you to comment and share your strategies.

HAPPY EASTER, EVERYONE!

Revved-Up Metabolism?

Dr. Susan Peirce Thompson, a psychologist who runs a program called, “Bright Line Eating” says, “If you follow the crowd when it comes to food you’ll end up fat, unless you’re one of the constitutionally skinny types.”

Dr. Thompson sites some interesting research that addresses whether or not eating several small meals a day–as opposed to eating just 3–is an effective strategy for increasing metabolic rate:

“James O. Hill, Ph.D. of the University of Colorado, one of the scientists who maintains the National Weight Control Registry, put people in a closed chamber that measured every molecule of oxygen consumed and every molecule of carbon dioxide expelled. In other words, he exactly measured their metabolic rates at the molecular level. He found that so long as they ate the same total number of calories, it didn’t matter whether they ate three meals a day or six.”

Dr. Thompson goes on to say, “I know, I know, your they’re wrong.  If you’ve got a weight problem or a food problem, eating just three meals a day is a much better idea.”

She says, “Think of it this way. Nearly 70% of our population is overweight or obese and we’re surrounded by tempting snack foods everywhere we look. Does it really make sense to give yourself carte-blanche to eat all day long? Does that sound like a recipe for success?”

 

Delicious!

Smashed Chickpea Avocado Dip

BY DARSHANA THACKER ON FEBRUARY 1, 2016, From Forks Over Knives, Submitted by:  Jennifer Tobin

Makes 4 cups

Ready In: 10 minutes

INGREDIENTS: 

8 (6-inch) pita breads, cut into quarters

1 (15-ounce) can chickpeas, drained and rinsed

1 avocado, peeled and pitted

2 Roma tomatoes, finely chopped (about 2 cups)

4 stalks scallions, white and green parts, finely diced (about 1 cup)

½ cup finely chopped fresh cilantro

3−4 cloves garlic, minced (about 2 teaspoons)

1 jalapeño, deseeded and finely chopped (about 2 tablespoons)

¼ cup lime juice (from 2 to 3 limes)

Sea salt and freshly ground white pepper

This is probably one of the fastest appetizers I have ever made. You can serve it with toasted pita bread or corn tortillas. I make wraps or sandwiches with any leftover dip. Spice it up with some hot sauce if you like.

 Instructions:

1. Preheat the oven to 350°F. Line a baking tray with parchment paper and set aside.
2. Place the chickpeas and avocado in a mixing bowl, and coarsely mash them with the back of a spoon or a potato masher. Be sure to leave them coarse.
3.  Add the tomatoes, scallions, cilantro, garlic, jalapeño, and salt and pepper to taste.
4.  Mix well and adjust the seasoning. Keep refrigerated until ready to serve.
5.   Place the sliced pita bread on the baking tray, and bake for 20 minutes or until crispy
6. Serve the warm bread with the dip. Store the dip in an airtight container in the refrigerator for up to 2 days. You can also store the toasted pita in an airtight container for up to a week.

Find this recipe and more in the Forks Over Knives Recipe App.

© 2016 Forks Over Knives, LLC | All Rights Reserved.

 

Ten Surprising Nutrition Facts

Bad News:

1. Hunter-gatherers in the Australian outback today live on 800 varieties of plant foods. Modern Americans live principally on three: corn, soy and wheat.

   From the presentation, “Phytonutrients: Nature’s Bonus from Plant Foods” by David Heber, M.D., Ph.D. Professor of Medicine and Public Health and Director, UCLA Center for Human Nutrition, David Geffen School of Medicine at UCLA

2. One third of Americans get 47 percent of their calories from junk foods.

   USDA” Trends in the United States – Consumer Attitudes and the Supermarket, 2000. From the presentation, “Phytonutrients: Nature’s Bonus from Plant Foods” by David Heber, M.D., Ph.D. Professor of Medicine and Public Health and Director, UCLA Center for Human Nutrition, David Geffen School of Medicine at UCLA

3. The average American is eating 300 more calories each day than he or she did in 1985. Added sweeteners account for 23 percent of those additional calories; added fats, 24 percent.

   Putnam et al. USDA. From the presentation, “Cultivating the Common Ground of Food, Nutrition and Ecological Health,” by David Wallinga, M.D., Director, Food & Health Program, Institute for Agriculture & Trade Policy, Minneapolis, Minn.

4. Vitamin D deficiency is widespread. The following health problems have been linked to vitamin D deficiency: type 1 and 2 diabetes; multiple sclerosis; rheumatoid arthritis, osteoarthritis, periodontal disease, increased susceptibility to infection; osteoporosis, low birth weight infants; low seizure threshold; cancers of the breast, prostate, colon, pancreas and ovary; non-Hodgkin’s lymphoma; hypertension, myocardial infarction, stroke, congestive heart failure; wheezing in childhood, and compromised muscle strength and falls in the elderly.

   From the presentation, “Vitamin D Deficiency: The Cause of Everything?” by Louise Gagne, M.D., Clinical Assistant Professor, Dept. of Community Health and Epidemiology, University of Saskatchewan, Saskatoon, Canada.

5. In real dollars, the price of fresh fruits and vegetables has risen nearly 40 percent since 1985. In real dollars, the price of soft drinks has dropped 23 percent. The reason unhealthy foods tend to be less expensive on average than foods such as fresh fruits and vegetables has much to do with American farm policy.

   Condensed from “Food without Thought: How U.S. Farm Policy Contributes to Obesity” Institute for Agriculture and Trade Policy, Environment and Agriculture Program, from the presentation, “The Omnivore’s Dilemma: Searching for the Perfect Meal in a Fast-Food World,” by Michael Pollan, Knight Professor of Journalism, University of California, Berkeley, Calif.

   Hopeful News

6. Ten cups per day of green tea delayed cancer onset 8.7 years in Japanese women and three years in Japanese men.

   From the presentation, “Beef or Broccoli? Nutrition and Breast Cancer” by Victoria Maizes, M.D., Executive Director, Program in Integrative Medicine, Assoc. Professor, Clinical Medicine/Family & Community Medicine, the University of Arizona College of Medicine, Tucson, Ariz.

7. Three meta-analyses of randomized, placebo-controlled trials found a 5-12 percent decrease in cholesterol levels in hyperlipidemic patients after at least 30 days’ treatment with 600-900 mg of garlic extract.

   Warshafsky S., et al Ann Int Med 1993; 19;599-605; Silagy C, et al. JR Coll Phys Longdon 1994; 28:2-8; Ackermann RT, et al. Arch Intern Med 2001: 161: 813-24. From the presentation, “The Medicinal Spices” by Tieraona Low Dog, M.D., Education Director, Program in Internal Medicine, Assistant Professor, Dept. of Medicine, The University of Arizona, Tucson, Ariz.

8. Maternal limitation of seafood consumption to less than 340 grams per week during pregnancy did not protect children from adverse outcomes. In contrast, this observational study [Avon Longitudinal Study of Parents and Children] showed beneficial effects on child development when maternal seafood consumption exceeded 340 grams per week, with no upper limit of benefit…

   Hibbeln et al., The Lancet, 17 Feb., 2007. From the presentation of Joseph Hibbeln, M.D., Senior Clinical Investigator, Sectional of Nutritional Neurosciences, Laboratory of Membrane Biochemistry and Biophysics, National Institute on Alcohol Abuse and Alcoholism, Bethesda, Md.

9. “I see a lot of hopeful trends, including the rise of alternative agriculture: organic, local, biodynamic…There are now over 4,000 farmers’ markets in the U.S. The number has doubled in 10 years.”

   From the presentation, “The Omnivore’s Dilemma: Searching for the Perfect Meal in a Fast-Food World,” by Michael Pollan, Knight Professor of Journalism, University of California, Berkeley, Calif.

10. Chocolate…may have a mild hypotensive [blood-pressure lowering] effect.

    From the presentation, “The Medicinal Spices” by Tieraona Low Dog, M.D., Education Director, Arizona Center for Integrative Medicine, Assistant Professor, Dept. of Medicine, The University of Arizona, Tucson. Ariz.

Omega-3 Fatty Acids

Beth Janda, an HEA participant, responded in a very helpful way to the conversation we had in class about Omega-3 fatty acids.  She has forwarded this Doctor Fuhrman article to me, and I enjoyed it.  I, in turn, share it with you.  Thank you, Beth!

The long-chain omega-3 fatty acids, DHA and EPA, are associated with many aspects of brain health. I recommend supplementing with these beneficial fats, since most modern diets are low in DHA and EPA unless fish is consumed regularly, and research has confirmed that vegans tend to have a low omega-3 index. DHA is concentrated in the membranes of brain cells; there, DHA provides structure to the membrane and is involved in signaling, connectivity between cells and neurotransmitter production, among other important actions. EPA and DHA have some common functions and some distinctive ones. DHA is most often associated with brain development, learning, and cognition. EPA is associated with mood and behavior, and anti-inflammatory effects.^1-4

Early brain development
DHA is a building block of human brain and eye tissue, and sufficient levels of DHA throughout life are important for vision and learning.^1,5 Maternal stores provide the developing baby with the DHA for brain and eye development, and after birth, the DHA is provided by breast milk. There is some evidence that having higher DHA levels, or taking DHA supplements during pregnancy and nursing benefits the child’s cognitive development and intelligence.^6,7 Similarly, in randomized controlled trials, infants exposed to DHA-containing formula have similarly shown cognitive improvements at nine months of age compared to those whose formula did not contain DHA.⁸

Learning and attention in childhood
Although the time between birth and two years represents the phase of the brain’s largest growth, brain development is not complete after age two; it continues through childhood and into the late 20s.^1,9 The majority of omega-3 supplementation trials in children have reported improvements in measures of school performance (such as reading, spelling or learning ability) or behavior.¹

One interesting study used functional MRI to view activity in the brains of young boys (eight to ten years of age) who took either placebo or a DHA supplement for eight weeks. The boys who took DHA showed increased functional brain activity during a cognitive task, and their level of activation correlated directly with their blood DHA levels.¹⁰ This study suggests that DHA helps the learning process in children and, has significant implications, since early academic success helps to build confidence and set the stage for future college and career performance.

Insufficient DHA levels have been implicated in a number of childhood cognitive and developmental disorders such as ADHD, dyslexia, and autism spectrum disorders.^11,12 Supplementation with omega-3s, especially in combination with certain omega-6 fatty acids, has been found to improve behavior and ADHD symptoms.^13-17 Not enough research has been done on autism spectrum disorders to determine whether omega-3 supplementation would also be helpful for these children.¹⁸

Maintaining mood and learning ability in adulthood
In adulthood, omega-3 adequacy helps to maintain optimal brain function, prevent depression and lay the groundwork for a healthy brain later in life. A six-month study of DHA and EPA supplementation in young adults (18 to 45 years of age) documented improvements in measures of memory.¹⁹ Additionally, 12 weeks of DHA supplementation was found to improve blood flow to the brains of healthy young adults during a cognitive task.²⁰

For women, it is important to note that depletion of DHA stores during pregnancy is thought to be responsible for many cases of postpartum depression.²¹ Pregnancy and nursing is an important time to maintain adequate DHA not only for the baby, but for the mother, too.

Long-chain omega-3 fatty acids can affect the metabolism of mood-related neurotransmitters such as serotonin and dopamine; in addition, the anti-inflammatory effects of DHA and EPA are thought to contribute to reducing depression symptoms. Higher fish consumption or omega-3 intake is linked to a lower risk of depression. ^16,22,23,24 Omega-3 supplements have also been extensively studied as a treatment for depression. EPA appears to be primarily responsible for the anti-depressant effects of omega-3 supplements, according to a 2009 meta-analysis of trials investigating omega-3 supplements for depression.²⁵ A 2011 meta-analysis similarly reported that omega-3 supplements were only effective at reducing depression symptoms if they were composed of greater than 60% EPA.²⁶

Preserving memory and preventing neurodegenerative diseases in older age
Alzheimer’s disease and Parkinson’s disease are the two most common neurodegenerative diseases. Omega-3 fatty acids appear to be useful for preventing these diseases. Low omega-3 intake and low levels of DHA in the blood are associated with age-related cognitive decline and Alzheimer’s disease.^27,28 Also, DHA depletion in certain areas of the brain occurs in Alzheimer’s disease.²⁸ In some studies, low plasma EPA also associated with risk of dementia or cognitive decline.⁴

More recent studies have investigated brain volume, finding that higher blood omega-3 levels are associated with larger brain volumes in older people. This implies that adequate DHA and EPA could help to prevent brain shrinkage with age.^9,29,30

Beginning supplementation once memory problems have become apparent may have limited utility, compared to maintaining adequate levels throughout life. For preventing cognitive decline in older adults, the supplementation trials have shown that older people, who have mild cognitive impairment, may benefit from omega-3 supplementation, whereas those with established Alzheimer’s disease likely do not.²⁸ For example, one study in adults with mild age-related cognitive decline compared DHA and placebo, taken for six months, and administered learning and memory tests both before, and after. In this study, the DHA group improved their learning and memory scores.^31,32 A similar study, which tested the effects of DHA on subjects who had already been diagnosed with Alzheimer’s disease, did not find any cognitive improvements.³³ This research implies that maintaining sufficient omega-3 levels throughout life is an effective preventive measure.

It is known that DHA levels are low in the brains of Parkinson’s patients. Similarly, in my clinical experience, I have seen a number of elderly, male vegans who developed Parkinson’s disease; these men were severely deficient in DHA. There have been no clinical trials yet, but animal studies have suggested that DHA and EPA could have a therapeutic effect.^4,34,35 Alzheimer’s disease and Parkinson’s disease share the underlying causes of oxidative stress, inflammation and mitochondrial dysfunction. DHA and EPA may be helpful, in part, by producing anti-inflammatory mediators in the brain.⁴

Be proactive
No matter what your age, maintaining adequate omega-3 stores is crucial now, and for the later-life health and functionality of your brain. A Nutritarian diet provides many nutrients that benefit brain health, but it is low in pre-formed DHA and EPA, since frequent fish consumption is discouraged. Algae-based supplements are preferable to fish-based ones, to avoid excess animal protein and the pollutants, such as dioxin and mercury, that are present in fish.

Conversion of ALA (from walnuts, flax seeds and chia seeds) varies between individuals, and is most often insufficient to provide optimal DHA levels. A study measuring blood DHA and EPA in a vegan population found that 64% were insufficient and some were very severely deficient. Those insufficiencies were not related to ALA intake (which was far above recommended intake), suggesting that genetic differences in conversion enzyme activity determines DHA and EPA levels more than ALA intake. Also in this study, a moderate dose of algae-derived DHA and EPA (254 mg/day) was able to normalize the levels when rechecked four months later.³⁶ This research confirms that high ALA intake, in many cases, is not enough to assure DHA and EPA adequacy, and suggests that omega-3 supplementation is a useful adjunct to a healthful diet. It just makes good sense to either test your blood for omega-3 fatty acid levels to assure that you are sufficient, or take a supplement, or both.

Joel Fuhrman, MD

Bland Beans?

Ok.  I confess that I really don’t enjoy cooking.  Please don’t let word get around!  (grin).  I do, however, admire great cooks and HEA participant, Bonnie Knight, definitely belongs in that category.  The recipe she shares (below) is both nutritious…and labor saving.

Here is what Bonnie said:

“Gary and I went to Fry’s for the tour with Russ Clark. We were discussing how to flavor up beans because they tend to be bland. I was asked to share this recipe, so here it is. I used canned beans for this in the interest of time.”  She goes on to say that it’s Eat to Live compliant…and that she threw in some overripe tomatoes.  Thank you, Bonnie!

RED BEANS VEGAN CHILI

 PREP TIME: 5 mins

COOK TIME: 45 mins

TOTAL TIME: 50 mins

This Red Beans Vegan Chili is delicious, healthy, simple, really easy to make, spicy and so cheap.

Author: Minimal Eats

Recipe type: Main Dish

Cuisine: Vegan, Gluten-free, Mexican

Serves: 4

INGREDIENTS

• 14 ounces or 400 grams of dried red beans or 2 (14 ounces or 400 grams) cans of cooked beans, drained and rinsed
• 2 tablespoons extra virgin olive oil  *(Judy’s note:  try omitting the oil; see note below)
• 4 cloves of garlic
• 1 onion
• 3.5 ounces or 100 grams of green pepper
• 3.5 ounces or 100 grams of red pepper
• 5 ounces or 140 grams of carrot
• 13 ounces or 360 grams of tomato
• 1 (20 ounces or 560 grams) can tomato sauce
• 2 teaspoons ground cumin
• ⅛ teaspoon cayenne powder
• Salt and black pepper to taste
• 2 cups water or vegetable broth (500 milliliters)
• 4.5 ounces or 125 grams of tortilla chips (optional)

.INSTRUCTIONS

1. In a non-stick frying pan, heat the olive oil on medium high heat.  Add chopped garlic and onion and cook until golden brown. Add the diced green pepper, red pepper, carrot and tomato and saute for about 5 minutes.  (*Judy’s note:  onions may be dry sautéed.   After the onions are golden, lower the heat and add the other vegetables carefully.  You may have to add a bit of water to the sauté process.)
2. Add the tomato sauce, cumin, cayenne powder, salt and pepper and cook for about 5  minutes.
3. Add the red beans (you can use cooked beans or cook them in plenty of boiling water for about 1 or 2 hours) and the water or vegetable broth. Cook over medium heat for 30 minutes or until sauce thickens.
4. Serve with tortilla chips.

NUTRITION INFORMATION (assumes the addition of the olive oil)

Serving size: ¼ of the recipe (excluding tortilla chips) Calories: 324 Fat: 1.1 g Saturated fat: 1.1 g Carbohydrates: 51.6 g Sugar: 14.1 g Sodium: 775.7 mg Fiber: 13.4 gProtein: 15.8 g

 

A St. Patrick’s Day Treat

I haven’t tried this myself, yet, but it sounds yummy.  If you’re into the “wearing of the green” you might want to give this recipe a try…

Green Lemonade

Dave J. (from the Dr. Fuhrman website)

Serves: 2

Preparation Time: 5 minutes

Ingredients:

1 orange, peeled

2 lemons, juiced

2-3 dates, pitted

1 apple, peeled and cored

1 small piece fresh ginger, peeled

2-4 leaves kale

1 cup ice cubes

Instructions:
Blend all ingredients in a high-powered blender.

Per Serving:

CALORIES 122; PROTEIN 2g; CARBOHYDRATES 31g; TOTAL FAT 0.6g; SATURATED FAT 0.1g; SODIUM 21mg; FIBER 4g; BETA-CAROTENE 3345ug; VITAMIN C 106mg; CALCIUM 91mg; IRON 0.9mg; FOLATE 45ug; MAGNESIUM 31mg; ZINC 0.3mg; SELENIUM 0.6ug