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Page 177
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Meat, 8, 9, 130, 131
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benefits of diet low in, 11, 13
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Mediterranean diet, 12-13, 77, 85, 101, 142, 144
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Megadose supplements, 35
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Men, and soy products, 100
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Menopause, and foods, 98, 121
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Menthol, 144
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Menthone, 144
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Menthyl acetate, 144
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Metamucil, 44
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Mexican cuisine, popular herbs, 141, 144
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Micronutrients, 27-51. See also Minerals; Vitamins
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Milk, 9, 71, 129
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Millet, 127
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Minerals, 5-6, 36-43
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calcium, 36-38
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chromium, 38
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copper, 38
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iodine, 38-39
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iron, 39
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magnesium, 39-40
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manganese, 40
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phosphorus, 40
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potassium, 40-41
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selenium, 41
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sodium, 41
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supplements, 30, 35
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zinc, 41-43
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See also for Calcium; Iron; Magnesium; Potassium; Selenium; Sodium; Zinc
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Mineral water, 46
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Minestrone, 167
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Mint, 144
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Miso, 100
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Mollusks, 133
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Monoterpenes, 139, 144, 145
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Monounsaturated fats, 21, 22, 55, 77, 111
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Motion sickness remedy, 149
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Mouth cancer inhibitors, 28, 33
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MSG, 164
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Mushrooms, 73-75
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Mustard, 150
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Mustard greens, 122
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Mustard oil, 104
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Myristicin, 150
N
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National Academy of Science, 7
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National Cancer Institute, 7-8, 44-45, 68, 157, 159
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National Cholesterol Education Program, 23
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National Diabetes Information Clearing House, 161
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National Heart and Lung Institute, 8, 91
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National Institute of Diabetes and Digestive and Kidney Diseases, 168
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National Institute of Nutrition, India, 151
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National Institutes of Health, 37
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National Pasta Assocation, 127
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National Research Council Food and Nutrition Board, 35
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Nectarines, 115
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Netzer, Corinne T., 41
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New Laurel's Kitchen (Robertson, Flinders, and Ruppenthal), 79
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New York Medical College, 8
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Niacin (vitamin B3), 29-30, 74, 130
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Nightshade (Solanaceae) family, 102, 120, 156
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Nitrates, 127, 164
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Nitrosamines, 69, 102, 127
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Nori, 124
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Nucleic acids, 130
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Nutmeg, 150
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Nutrients, 17-52
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macronutrients, 18-27. See also Carbohydrates; Fat; Protein
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micronutrients, 27-43. See also Minerals; Vitamins
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phytonutrients, 47-52
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role of fiber with, 43-45
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water, 45-46
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Nutrition Bible (Deskins and Anderson), 9
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Nuts and seeds, 9, 133-35
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almonds, 54-56
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oils from, 21
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pumpkin seeds, 134
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sunflower seeds, 134
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walnuts, 134-35
O
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Oats, 75-77
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Oils, 9, 21, 22
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corn, 120
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olive, 12, 77-78
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soybean,100
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See also Fat; Volatile oils
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Oleic acid, 111, 136
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Olive oil, 12, 21, 77-78
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Omega-3 fatty acids, 8, 90-91, 98, 131-32, 133, 156, 157, 165, 168
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Onions, 6, 78-80
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Orange juice, 80
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Oranges, 80-82
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Oregano, 144
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Orysanol, 89
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Osteoarthritis, 156
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Osteoporosis, and nutrients, 33, 36, 37, 60, 107-8, 129, 167-68
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Ovarian cancer fighter, 119
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Oxalates, 93, 94, 118, 120, 167
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Oxalic acid, 56
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Oysters, 133
P
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Pain relievers, 71, 148, 151
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Pancreatic cancer inhibitors, 33, 84, 96, 101, 113
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Pantothenic acid. See Vitamin B5
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Papain, in papayas, 115
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Papayas, 115
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Parsley, 145
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Parsnips, 123
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Parthenolides, 140
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Pasta, 126, 127-28
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Pasteur, Louis, 86
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Peaches, 115
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Peas, 82-83
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Pectin, 6, 56-57, 61, 81, 111, 113, 116-17
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Pepper
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cayenne, 148
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chili, 70-72
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red, 84-85
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Pesto, 140
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Phenethyl isothiocyanate (PEITC), 103, 104
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Phenolic acids, 69, 144, 146
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Phenols, 49-50. See also Polyphenols
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Phosphorus, 40
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Phthalide, 69-70
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Phytic acids, 56, 63, 76, 106
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Phytoestrogens, 98-100, 146, 168
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Phytonutrients, 5-6, 47-51
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allylic sulfides, 49
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anthocyanidins, 50
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carotenoids, 50-51
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flavonoids, 50
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glucosinolates, 51
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indoles, 51
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isoflavones, 48, 50, 63
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phenols, 49-50
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phytosterols, 51
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saponins, 51, 76
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terpenes, 114, 120-21
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See also Carotenoids; Flavonoids; Indoles
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Phytosterols, 51
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Pineapples, 115-16

 
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