PABA (PARA AMINO BENZOIC ACID)

An antioxidant vitamin related to folic acid, PABA is the 'sun screen' vitamin that protects the skin from 0sunburn. It is known for its ability to absorb ultraviolet (UV) light, thus preventing wrinkling of the skin and reducing the risk of skin cancer. It is therefore widely used in sun block preparations.
PABA also has other beneficial effects. It corrects loss of pigmentation in skin and hair, prevents hair graying and retards hair loss. It also protects the lungs from ozone damage, acts as a coenzyme in the utilization of protein and assists the formation of red blood cells.
Deficiency symptoms include skin conditions such as eczema and wrinkles, fatigue, irritability and depression, senility, arthritis and bursitis. Among its best natural sources are organ meats, brewer's yeast, whole grains, raw wheat germ and molasses. No Recommended Daily Allowances have been established, but an allowance of between 30 mg and 100 mg is considered reasonable. In spite of the fact that the body synthesizes PABA, it may not be sufficient for maximum protection and therefore PABA supplements can usefully enhance its beneficial effects.

PANCREATINTop

This is the name given to digestive-aid tablets containing pancreatic enzymes such as protease, lipase and amylase. These enzymes break down proteins, fats and starch, and assist in their digestion. Pancreatin tablets can prevent bloat­ing, stomach discomfort, indigestion and gastroenteritis (inflammation of the stomach and intestines), and are normally taken after main meals to strengthen digestion. Since the secretion of digestive enzymes is reduced with age, pancreatin tablets are often recommended by some nutritionists even for healthy people over 40. Pancreatic can also prevent food allergies that arise from by-products of incomplete digestion.

PANGAMIC ACID Top

Pangamic acid, or vitamin B15, is used mainly in Russia to improve heart conditions and athletic performance. It is still not fully officially accepted in the west. It is an antioxidant and prevents the formation of destructive superoxide radicals, a major cause of ageing. It is also an antipollutant, eliminating environmental toxins from the body. Being a lipotropic substance, it lowers cholesterol levels and prevents fat accumulation in the liver. A deficiency of pangamic a,cid can cause reduced oxygenation of the blood, leading to fatigue and lowered fitness. Its best natural sources are brewer's yeast, brown rice, whole grains, pumpkin and sesame seeds. There are no Recommended Daily Allowances, but a daily intake of 25-100 mg is normal. It is sometimes available as a supplement called' calcium pangamate' .

PANTOTHENIC ACID Top

Although pantothenic acid, also called vitamin BS, occurs in small amounts in most foods, a deficiency of the vitamin is commonplace. It is involved in a number of metabolic functions, such as fat and sugar metabolism and the production of adrenalin, which is needed in stress conditions. It also helps to maintain normal blood sugar levels and increase energy, particularly in stressful situations - which is why it is often called the 'stress vitamin'; it is also used to treat rheumatoid arthritis and allergies. pantothenic acid is an important ingredient of royal jelly and cod's roe - hence its use for improving fertility and reproduction. Some indications of a deficiency of the vitamin include stress, irritability or depression, low blood sugar levels, fatigue, indigestion, constipation, ulcers, arthritis and allergies. Among the best natural sources are royal jelly, cod's roe, brewer's yeast, organ meats, raw wheat germ, whole grains, beans, molasses and nuts. The Recommended Daily Allowance for pantothenic acid is set at 10 mg, but most nutritionists recommend 30­50 mg a day. It is available as supplement on its own, and is also included in B complex and multivitamin supplements

PAPAYA. PAWPAW, PAPAIN (CARICA PAPAYA) Top

A sweet tropical fruit, which is eaten fresh and is best known for its ability to aid digestion. Papaya contains the enzyme papain which helps to digest proteins and is therefore useful for the relief of dyspepsia and weak digestion. It is also helpful in cases of food allergies caused by incomplete digestion of protein fragments. In tropical regions, papaya has long been used as a meat tenderizer, and it is also known to expel worms, treat dysentery and relieve rheumatic pain. Papaya is a rich source of beta carotene (provitamin A) and vitamins Band C, making it a very nutritious food. It is increasingly used in the manufacture of commercial digestive aids and skin creams.

PARSLEY Top

Parsley is a very popular biennial herb with aromatic leaves that are used as a culinary flavouring. The leaves are either eaten fresh in salads or steeped for tea. Parsley is an excellent diuretic and is useful for kidney disorders and the elimination of stones and gravel. Both the fresh juice and a tea made from the leaves or seeds can be used to relieve water retention (oedema) and strengthen digestion. Parsley also stimulates delayed menstruation and promotes menstrual flow:

PARSNIPTop

A sweet culinary root vegetable is mildly diuretic; it lubricates the intestines and is beneficial for soothing stomach and intestinal irritations. It helps to clean the liver and gall bladder and, used in soups or teas, it promotes perspiration. And is beneficial for coughs, colds, headaches and arthritis.
Caution: Only the root part of the plant should be eaten. Parsnip leaves are poisonous.

PASSION FLOWER (PASSIFLORA INCARNATA) Top

A strong climbing vine which grows wild and is also cultivated as a garden plant, the flowers are used mainly to calm nervousness and hysteria, relieve headaches and induce sleep. A tea (available from health food stores) prepared from the flowers is effective against involuntary cramps and for high blood pressure caused by nervous conditions. The fruit is sold as a delicacy in some shops and can be used for conserving and flavouring.

PAU D'ARCO(TABEVUUA Top

A South American bitter herb which is antibacterial, antifungal and a booster of the immune system. It has traditionally been used to control candida (thrush) and help in the treatment of cancer. It is also used to cleanse the blood, treat liver disease, infections, diabetes, ulcers, allergies and tumours. Pau d'arco is available as tea bags in many health food shops.

PEAS Top

Native to temperate climates, fresh peas are sweet and juicy, and one of the most digestible and non-gassy legumes. They contain 78 per cent water, with only traces of fat, are low in sodium and provide a good source of iron and vitamins A, C, B1, B2 and niacin. Peas have a diuretic and mildly laxative effect and are recommended for strengthening digestion, reducing water retention and helping to promote elimination. They are popular as a summer vegetable and also make a nutritious addition to salads, soups and casseroles.

PEACHTop

A deciduous tree, grown in temperate climates, it is believed that the peach was originally native to China where it has been grown for several thousand years. It was spread throughout Europe by the Romans and first taken to North America in the sixteenth century by the Spanish explorers. Peaches are a delicious fruit, providing a rich source of beta carotene, iron and calcium, together with some vitamin C and niacin. The fruit is astringent and tends to limit perspiration. It can also be used to alleviate coughs and gastrointestinal inflammations.

PEANUTSTop

A legume that is now grown throughout the warm regions of the world, particularly in Africa and Asia, the peanut was originally native to South America. Peanuts are high in fat, and rich in protein, niacin, calcium and magnesium. Due to their high oil content, they are best eaten raw or lightly roasted and, since they contain almost 49 per cent fat, they are not very suitable for dieters. Peanuts lubricate the intestines and are useful for the alleviation of ulcers or digestive tract tumours. They are known to increase milk flow in nursing mothers, to curb internal bleeding and improve hearing. A tea made from the shells was traditionally used to lower high blood pressure. Eaten inmoderation, peanuts can benefit underweight people.
Caution: Large amounts can cause skin problems. Peanuts are a heavily sprayed nut and are subject to aflatoxin, a carcinogenic fungus. It is safer, therefore, to eat organically-grown peanuts.

PEARTop

Closely related to the apple and the quince, pears are grown throughout the temperate regions of the world. The fruit is high in water and fibre but low in vitamin C and minerals. Pears can be used to alleviate constipation, coughs and sore throats; the fibre will soothe intestinal inflammations.
Caution: Excessive use of pears is not recommended, especially during pregnancy, since their fibre taxes digestion.

PECAN Top

Native to North America, the tree is grown throughout the southern states of the USA and, to a lesser extent, in South Africa, Australia and the Middle East. It is valued for its fruit, the pecan nut, which is rich in fat and provides one of the highest sources of unsaturated fatty acids. Seventy-seven per cent of its total calories come from its fat content. The pecan nut is therefore very calorific and although, nutritionally, it is high in potassium and B vitamins, it contains far too many calories for the amount of protein it provides. Pecans are delicious and best eaten fresh before their oils become rancid but, due to their high calorific value, they are not very suitable for anyone who is overweight or on a weight-reducing diet.

PECTIN Top

Pectin is a gel-forming dietary fibre that forms part of plant cells and is found mainly in the skins, peels and rinds of fruits and vegetables. Orange rind contains 30 per cent pectin, apple peel 15 per cent and onion skin 12 per cent. Pectin has several nutritional roles: it binds cholesterol and bile acids in the intestines, promoting their excretion and thus helping to lower high cholesterol levels; pectin also binds with toxic metals such as lead, mercury and cadmium, and with radioactive residues, and excretes them from the body. Pectin supplements sold in health food stores have been found to be helpful in controlling diabetes, treating constipation and reducing the risk of heart attacks. Pectin is also used as a stabilizer and thickener (E440b) in commercially processed jams and preserves.

PEPPERS Top

Originating in South America and brought to Europe in the sixteenth century, the pepper is now grown throughout much of the world - as a perennial in tropical regions and, in temperate areas, as an annual. Its colourful fruit red, green and yellow peppers, or capsicums - provide an excellent source of beta carotene and vitamin C; they also contain high amounts of calcium, phosphorus, sodium and potassium. Peppers also contain two other important carotenoids, lutein and zeaxanthin, both of which can help protect against age-related macular degeneration (AMD), which can lead to a loss of central vision in the elderly. Peppers can improve appetite and digestion, pro­mote circulation and reduce swellings.
Caution: Peppers are a known allergen that can cause Reactions in many people. If an allergy is suspected, it is best to avoid peppers for a week, then try them again to check for any recurrence of symptoms. Usually, people allergic to raw peppers will find they can safely eat them if cooked.

PEPPERMIN~ MINT Top

A perennial herb of the mint family, which grows best in moist soils, it is widely cultivated in the temperate regions of Europe and North America. The herb contains menthol and is popular as both a flavouring agent and a tea. It is also well known for its carminative effects - that is, it helps to relieve flatulence and indigestion. Since menthol is also an appetite stimulant, digestive and sedative, peppermint can be used to prevent or alleviate cramps, insomnia and vomiting; it is also claimed to be an aphrodisiac. In addition, peppermint has antiviral properties: its tannins have been found to suppress the activity of the flu virus and inhibit Herpes simplex. Peppermint oil is used to relieve the symptoms of irritable bowel syndrome (IBS).

PERSIMMONTop

A small tree that belongs to the ebony family, two of its species are grown for their pulpy, edible fruits. One of these, the kaki or Japanese persimmon, is native to central and northern China, while the other, the common persimmon, is native to the south-eastern United States.
Ripe persimmons are sweet fruits that soothe the digestive tract and help to relieve gastrointestinal inflammations such as enteritis. Persimmons contain diospyrol, an active ingredient found effective against parasitic infections, and in Thailand the fruit is used to expel worms. Unripe persimmons contain tannins and are astringent, which makes them beneficial in treating diarrhoea, dysentery, hypertension and coughs. However, it is important not to eat them in large quantities, certainly not more than one or two at a time, as it is known to cause intestinal blockage in some people.

PHENYLALANINE (PA), L-PHENYLALANINETop

An essential amino acid that is abundant in meat and cheese, and without which the body cannot synthesize protein, PA has many important roles. It helps to form insulin, a hormone controlling blood sugar levels, and it is a precursor of tyrosine, which is needed by the thyroid gland to produce its hormone, thyroxine. PA is converted in the brain to epinephrine and norepinephrine, excitatory types of brain adrenalines which promote mental alertness, alleviate depression and suppress appetite very effectively, thus assisting in weight loss. PA comes in two forms, L-phenylalanine (LPA) and D-phenylalanine (DPA), which are mirror images of each other: LPA has the nutritional value, while DPA has painkilling and depression-alleviating properties. A third form, DL-phenylalanine (DLPA) is both nutritional and therapeutic. Studies have shown that DLPA can alleviate the pains of chronic conditions such as arthritis, lower back pain and headaches by protecting endorphins - the natural pain­blocking hormones secreted by the nerve cells. Available at health food stores. Caution: Excessive doses of phenylalanine or DLPA can cause irritability, insomnia and elevated blood pressure. People with hypertension would do best to consult a nutritionist before taking DLPA. They should be started on a low dose (100 mg daily), which is then gradually increased while, at the same time, a check is kept on their blood pressure which should be monitored frequently.

PHOSPHATIDYLSERINE (PS)Top

Phosphatidylserine is a relatively recently discovered nutrient that is normally produced by the brain. However, deficiencies of certain nutrients such as folic acid, vitamin B12 and essential fatty acid, can inhibit its production. PS is a vital phospholipid that maintains the integrity of brain cells, and its supplementation has been found to improve mental function by increasing the levels of acetylcholine, which transmits brain messages. However, its primary use is in the treatment of memory loss, depression, and is havioural and age-related brain changes in the elderly.
Phosphatidylserine supplements, which are available in formulas in combination with other brain-enhancing nutrients, are becoming increasingly popular in health food shops.

PHOSPHORUS Top

Phosphorus is the second most abundant mineral in the body. It co-operates with calcium to ensure good bone mineralization and is present in every cell of the body. It is a constituent of DNA, the holder of our genetic blueprint, and of myelin, which insulates nerves. It is vital for the release of energy, converting glucose to glycogen (stored Sugar) and helping to form lecithin. Phosphorus maintains strong bones and teeth, promotes growth and body repair, provides energy by helping to metabolize carbohydrates and fats, ensures proper functioning of nerves and maintains an acid-alkaline balance. Phosphorus deficiencies are rare, but the mineral can be depleted by sugar and antacids, and deficiency symptoms include weak bones and teeth, rickets, gum infections, arthri­tis, loss of appetite and muscle weakness. Its best natural sources include meat, eggs, fish, whole grains, raw wheat germ, nuts and seeds. The normal daily requirement for adults is 800 mg, and for lactating women 1,200 mg.

PHYTIC ACID Top

Phytic acid, or inositol hexaphosphate, is a form of inositol, one of the B vitamins. A component of the bran contained in grains, seeds and legumes, phytic acid binds with calcium, magnesium, iron, zinc and other minerals, preventing their absorption in the body. Thus, in order to prevent mineral deficiencies, it must be deactivated, and this can be done by bread-leavening, baking, or seed-sprouting.
Caution: Consumption of large quantities of raw bran can result in a deficiency of minerals such as calcium unless supplements of multi-mineral tablets are taken.

PINEAPPLESTop

Although pineapples are a rich source of vitamin C and potassium, they are low in other nutrients. However, they contain bromelain, a protein-splitting enzyme which increases digestion ability, and they can therefore be usefullyeaten after a meat dish. Bromelain is also sold in capsules as a supplemental digestive aid. Pineapples are also diuretic and can be used to increase appetite, strengthen digestion, treat diarrhoea, destroy worms and reduce oedema.
Caution: Since unripe pineapples are acidic, they should not be eaten by anyone with a stomach or duodenal ulcer. Their acidity can also damage teeth.

PINE NUTS Top

Also known as pignolias, pine nuts are the seeds found in the cones of the pine tree, and in the past have been used as a staple food by both the Chinese and the American Indians. However, like many nuts, they are high in essential fatty acids and provide a poor source of protein. Medicinally, pine nuts can be used to lubricate the intestines and soothe inflammations; they are also a mild laxative and helpful in treating dry cough.
Caution: Since pine nuts can quickly become rancid, they should be kept sealed in the refrigerator.

PLUMS, PRUNESTop

Grown mainly in the temperate regions of the northern hemisphere, plums are high in potassium, and also contain moderate levels of calcium and iron. Due to their low fat content, they are a low-calorie food, and some of the golden varieties are a good source of beta carotene. Plums areDiuretic and can be used in the treatment of liver conditions such as cirrhosis. Prunes are the dried fruit of a sweet variety of plum which is much richer in sugars, calcium and iron than standard plums. They contain a substance (dihydroxyphenyl isatin) which stimulates the bowels. Stewed prunes, or prune juice, have a laxative effect and are a traditional remedy for constipation.

POMEGRANATE Top

The fruit of a plant that is native to the warm climates of western Asia and north-western India, it is also grown commercially in the United States, particularly in the central regions of California. Pomegranates are a sweet-and-sour fruit, rich in iron and very astringent. Medicinally, they are mainly used to control diarrhoea and expel intestinal worms, but can also be helpful for treating bladder disturbances, strengthening gums and soothing mouth ulcers.

POppy (PAPAVER SOMNIFERUM) Top

An annual herb, which is found wild in Asia and across Europe, it is noted for its brilliant red flowers. Although the seeds and oil of the plant have traditionally been used in cooking ­particularly in bread and cake making - the acutely poisonous nature of the seeds should not be dismissed. When the unripe seed pods are crushed, they yield a milky juice that quickly hardens - and this is opium. Opium contains 25 different alkaloids, most of which are highly addictive; these include morphine, the well-known pain reliever, codeine and heroin.
Caution: Both the plant and its derivatives are poisonous and should be used only on prescription.

POTASSIUM Top

Potassium is a bulk mineral which constitutes 5 per cent of the total mineral content of the body. It is found mainly in intracellular fluids (i.e. fluids within cells), and has a
multitude of functions. Together with sodium, potassium regulates the sodium-potassium balance that affects water retention and stimulates kidney function; it also promotes
insulin secretion and is involved in nerve transmission and muscle contraction. In addition, potassium promotes the disposal of the body's wastes, enhances mental alertness by increasing oxygen supply to the brain, reduces blood pressure, benefits diabetics by stimulating insulin production and helps digestion by stimulating stomach secretions.
Potassium deficiency symptoms include water retention (oedema), hypertension, irregular heartbeat, nervousness, fatigue and arthritis. Among the best natural sources of the mineral are citrus fruits, leafy green vegetables, bananas, potato, tomatoes and pineapples. Potassium deficiencies are rare, but can occur in cases of excessive diarrhoea or vomiting, or in the prolonged use of diuretics. In such cases, potassium supplements are necessary, and they are also sometimes recommended for diabetics, in order to improve their insulin sensitivity. No daily requirements are set for potassium, but an average daily consumption for adults of 1.9 g-S.6 g is considered normal.

POTATO Top

A member of the nightshade family, Solanaceae, the potato is a native of South America and was first introduced into Europe in the mid-sixteenth century. Nowadays, it is the world's most widely grown vegetable and one of its most important foods. Potatoes have a high nutritional value and are grown in most countries. They are a highly starchy food and, when eaten with the skin, or peel, a good source of vegetable protein, potassium, vitamin C, iron, phosphorus, niacin and enzymes - although old potatoes are low in vitamin C. Medicinally, potatoes can help to relieve arthritis and reduce water retention due to their high potassium content. They also neutralize body acids and potato juice can be used to treat stomach and duodenal ulcers. The fresh juice is sometimes used to reduce hypertension, and promote intestinal flora. Potatoes are a member of the solanum family which contains poisonous solanine. Potatoes that develop green 'berries' after flowering are poisonous because of an accu­mulation of solanine and can cause indigestion or affect the nervous system. The plant leaves are totally indigestible.

PREGNENOLONE Top

A recently highlighted natural hormone (also known as preg), it is formed from cholesterol in the organs that produce steroid hormones, such as the adrenal glands, and is a precursor of DHEA. Apart from its conversion to DHEA or progesterone, preg has also been claimed to improve energy, enhance mental acuity, regulate mood disorders and relieve fatigue. In addition, it is reputed to improve memory and learning capabilities. It is currently used mainly for its benefits in chronic conditions such as arthritis, psoriasis and pre menstrual syndrome. However, although pregnenolone is now being sold over the counter in the USA, it should be used with caution since, to date, relatively little research has been done on it.

PRESERVATIVES  Top

Preservatives are additives, usually chemicals such as nitrates and phosphates, that are added during the processing of food to prevent spoilage and reduce food poisoning risks by inhibiting the growth of bacteria, viruses and fungi. Nowadays, a wide range of foods are commercially preserved, from soft drinks, jams and cheeses, to beer, wine and meats. Some of the most popular preservatives, such as benzoic acid, benzoates, sulphur dioxide, and particularly sulphites, have been reported to trigger allergic reactions such as asthma in susceptible people.

PROBIOTICS Top

This is a general descriptive name for all products that regenerate the intestines and rejuvenate the whole body. Probiotics enhance the growth of intestinal flora - the friendly bacteria in the intestines - while reducing disease­causing bacteria. In general, they promote healthy biological systems, as opposed to antibiotics and the contraceptive pill which do the opposite, promoting decaying processes in the gut. Probiotics include yogurts, buttermilk and other sour milks, digestive enzymes, FOS, and fermented foods such as sauerkraut, miso and tofu. Yogurts and sour milks contain cultures of friendly bacteria, including Lactobacillus acidophilus, Lactobacillus bulgaricus, Bifidobacteria longum and Streptococcus thermophilus, which are usually, listed on the food labels. When consumed regularly, these friendly bacteria are highly beneficial to the body. They assist food absorption, increase the production of vitamins, maintain proper acidity in the intestines, increase resistance against disease and prevent the development of colon cancer and thrush (candida). FOS are types of sugars that feed selectively only the friendly bacteria and enhance their growth. Overgrowth of pathogenic bacteria in the intestines is associated with conditions such as allergies, eczema, bad breath, constipation, arthritis, headaches, sinus congestion, high cholesterol, colitis, candida, yeast infections and cystitis.

PROLINE, L-PROLINE Top

One of the non-essential amino acids, proline supplements are recommended in the treatment of short­term depression. They are claimed to give many people a sense of relief and happiness. Proline is also involved in the production of collagen and can therefore improve skin texture. Available at health food stores and as formulas.

PROPOLIS Top

Hailed as a natural antibiotic, propolis is a resinous substance collected by bees from plants and trees. Propolis is composed mosdy of resins, balsams and waxes, and pardy of pollen and essential oils, which are all mixed by the bees' salivary glands and used in the construction of the hive. It has been used throughout history for a wide range of conditions and its name, pro-polis, which signifies its protective effects, comes from Greek, meaning, defence 'before the city'.Propolis contains a great variety of amino acids, vitamins, minerals and bioflavonoids and, in the same way that it is used by the bees as a sticky filler to seal, pro­tect and sterilise the hive, propolis can be used for similar beneficial effects on the human body. For instance, the Greeks used it to treat wounds and Hippocrates himself, the father of modern medicine, prescribed propolis for sores and ulcers. During the past twenty years, scientific studies have 'rediscovered' propels and found it to be a great booster of the immune system, enhancing the immune response and resistance against disease by stimulating the formation of immune cells. A recent study at Oxford University has revealed that propels can help to cure inflammations, while Chinese research has found propels effective in treating hypertension and arteriosclerosis, and Soviet scientists have shown that propels can prevent ulcers. Having a potent antibacterial and antifungal action, propels is now increas­ingly used to treat conditions as wide-ranging as colds, sore throats, coughs, allergies, vaginal infections, painful menstru­ation, acne and herpes.when buying propels it is important to check on the quantity in each capsule. The recommended dosage Per day, which should be taken on an empty stomach, preferably first thing in the morning or at bedtime? The main flavonoid ingredients required to identify it as genuine propels are galangal, chrysie and pinocembrin.

PROSTAGLANDINS SEE EVENING PRIMROSE OIL (EPO); FATS

PROTEIN Top

As a macronutrient, protein is the most plentiful component of the body, after water. It not only builds up body structures such as cells, tissues and skeleton, but also creates the body's functional factors, such as hormones, antibodies, DNA and digestive secretions. Protein enables children's growth, and is equally important in adulthood, when growth has ceased, to supply 'spare parts' to counteract the wear and tear of daily living. Various proteins, such as those in red blood cells, hormones and immune cells, are constantly being broken down and need to be rebuilt. Proteins also serve as a source of energy and heat, providing 4 calories per gram. Their richest dietary sources are animal foods such as eggs, meat, fish and dairy products.
Protein is made up of amino acids, in the same way that a wall is composed of bricks, and during the digestion process, it is broken down in the body to its basic 'bricks', the amino acids, which are then absorbed into the bloodstream and reassembled for new protein synthesis. Twenty-two amino acids are linked together in various forms to create the many and varied types of proteins, such as hair, bone or nails, and these processes are supervised by the nucleic acids RNA and DNA, the specific proteins that contain our genetic blueprint. Eight of these amino acids, which cannot be produced by the body and must be supplied by food, are classified as 'essential amino acids', namely: leucine, isoleucine, valine, methionine, threonine, lysine, phenylalanine and tryptophan. An adequate supply of dietary protein is of utmost importance in order to maintain optimal health, growth, function and rejuvenation of the body. Symptoms of protein deficiency are many and varied, ranging from hair loss, brittle nails and rough skin, to fatigue, anaemia and low sexual drive. In addition to creating protein, various amino acids, both essential and non-essential, have been found to have specific beneficial effects on health, and these amino acids are available as nutritional supplements.

PSYLLIUM, PLANTAIN (PlANTAGO OVATA, PLANTAGO MAJOR)

Psyllium is a perennial herb which is mainly cultivated in Asia. The seeds are rich in both mucilaginous substances and fibre. The leaves of P. major, the greater or common plantain, which grows prolifically as a weed throughout the British Isles, also contain tannins. Psyllium is an intestinal lubricant that soothes the digestive tract and is beneficial in cases of internal infections, ulcers and diverticulosis. It is also an astringent and its decoctions, which promote blood-clotting, are used on wounds and haemorrhoids. However, its most common use is in fighting constipation. Mixed with water, the powdered seeds make an excellent laxative as, like bran, they absorb water in the intestine and swell, stimulating a natural bowel movement. Psyllium husk powder in bulk and capsule form is available in health food shops.

PULSES SEE LEGUMES PUMPKIN Top

­Pumpkinis a sweet vegetable which probably originated in North America, where it is still widely grown and eaten. It provides a good source of beta carotene, calcium, iron and some B vitamins. it can also help to regulate blood sugar levels, and is thus of benefit to hypoglycaemics. Pumpkin promotes the expulsion of mucus from the throat, bronchi and lungs and its regular use is said to benefit bronchial asthma. Pumpkin seeds are rich in zinc, and are known for their ability to destroy parasitic intestinal worms, in both children and adults

PYCNOGENOLTop

Pycnogenol is the trade name for a group of bioflavonoids called proanthocyanidins. Although these falconoid can be extracted from various foods such as grosgrains, vegetables and grape seeds, pycnogenol is derived under patent, from the French maritime pine tree (Pinus maritima).
The proanthocyanidins in pycnogenol are powerful antioxidants and free radical scavengers. In this respect, pycnogenol is a supernutrient supplement. It has been found to be fifty times better than vitamin E and twenty times better than vitamin C in scavenging free radicals. Pycnogenol has anti-ageing properties and is usually taken to boost the immune response and prevent the degenerative diseases of ageing, such as cancer, atherosclerosis, heart attack, arthritis and diabetes.

PYRUVATE Top

A new dietary supplement in health food stores, pyruvate is a salt of pyruvic acid, a naturally occuring carbohydrate found in the body and diet. Abundant in foods such as red apples, beer, red wines and certain cheeses, it is formed in the body as a by-product of carbohydrate metabolism, during the breakdown of glucose to ATP - the energy compound stored mostly in muscles.
Pyruvate has been researched for 25 years, and although it was initially known among athletes and bodybuilders to increase exercise endurance, promote fat loss and regulate blood sugar, over 100 health benefits were claimed for it. These include enhancement of weight loss and prevention of weight gain with overeating; protecting the heart and increasing its efficiency; reducing blood sugar level in diabetics; lowering cholesterol; inhibiting cancer growth and scavenging £Tee radicals. Several studies showed that in strenuous training before competitions, pyruvate dramatically extended atn Wetic performance by increasing glucose and glycogen stores in muscles. In these studies a mixture of private and dihydroxyacetone (DHAP) was used. In daily doses of 6 g given to obese women on a 2,000 calorie-a-day diet, pyruvate was found to reduce fat accumulation in the liver, promoting both fat loss and weight loss, while increasing muscle mass. Other studies showed that pyruvate lowers blood lipids, increases heart efficiency, improves glucose metabolism in diabetics, curbs appetite, increases the conversion of food to energy and acts as a powerful antioxidant. Pyruvate is available as capsules, powder or drinks, and the Recommended Daily Allowence is 2-5 g, divided into two daily doses.