10
Amazing Supplements: Vitamins & Minerals
One and one
half billion prescriptions were written in 1997 or seven prescriptions for
every single
Some enemies to vitamin and mineral
nutrition would be: white sugar, white rice, white flour, alcohol, cigarettes,
antacids (they deplete various minerals) and baking soda (depletes the B
vitamins). ANEMIA - It is important
to identify the cause of your blood's reduced ability to carry oxygen first,
and then find a solution that is best for you. Sometimes allergies to foods like dairy products can cause
micro-bleeding in the intestines resulting in a severe case of iron deficiency.
The red blood cells will look abnormally small shaped any carry less oxygen.
Unfortunately, in our society, processed
foods slip into our diet, and we abuse addictive substances such as nicotine,
caffeine and alcohol. This can deplete our bodies of B vitamins, which can lead
to oval shaped or misshapen red blood cells.
Cells that are small or irregular cannot transfer oxygen along the
capillary lining properly. Because of
this you will need some kind of supplement to restore the shape of the cells as
new cells form every 120 days. We have
found the Grow Young & Slim Plan of supplementation, nutrition and exercise can build up the deficient blood. Your need may include iron, B-12, folic acid,
Vitamin E and Vitamin C, which can best be found in whole natural foods and
organic supplements.
Organic, colloidal minerals are better because
they are smaller and have an electrical charge. Inorganic minerals are too
large to be used by the human body. Most
people take supplements of inorganic iron, sodium, or potassium from rock or
nonliving substances produced by chemical reactions or man‑made
extractions. Synthetic, man‑made vitamin C, Ascorbic Acid, lacks the
beneficial properties of organic vitamin C bioflavonoids found in living,
natural foods. The Ascorbic Acid is simply the outer-coating surrounding the
essential bioflavonoids.
The
organic sodium and potassium in celery are beneficial to our bodies enhancing
enzyme activity and detoxification. Yet the sodium and potassium we get in table salt are potentially
toxic to our bodies, blood pressure, heart rate, and enzyme activities. The
organic iron in beet juice, green vegetables, and apples (there is more iron in
the tart apple varieties like Granny Smith as compared to sweet red delicious)
enhances red blood cell development. Yet the inorganic iron (ferrous sulfate)
in supplement pills destroys hemoglobin and is potentially toxic to the liver
(inorganic iron overload from pans or pills can cause death).
The “best supplement line” we recommend
come from whole plant foods and herbs manufactured
GMP-Good Manufacturing Practices using concentrated plants, raw vegetables,
carrots, broccoli, grains and fruits. Capsules prepared without being heated
are best. This preserves the enzymes, vitamins and minerals.
Food and supplements derived from organic
food is the best source to meet your nutritional needs for vitamins, minerals
and enzymes. Only 100 vitamins, minerals and nutrients
have been discovered at this time, and the possibility remains several more will
be found. Your best chance of obtaining
the nutrition you need would be from whole natural foods like vegetables,
fruits, grains, beans and sprouted seeds.
Live raw food rich in Enzymes, Antioxidants, Phytochemicals
A majority of your food intake must be
fruits and vegetables for breakfast, lunch, dinner, and snacks. This will
provide the purest source of fresh organic water, minerals, vitamins, fiber, and enzymes. You must consume over 10 servings of
vegetables, sprouted grains, sprouted beans, sprouted seeds, and fruit a day as
if your life depends on it! The quality
of your health does depend on this simple water rich, nutrient rich diet.
Within nine days you will feel the energy and power. After only three to six months you look young
and slim again.
Don Tolman said that humans are electrical
beings and need electricity or micro-electric current to be healthy. Micro-electric force (electrocity) gives
energy to vitalize all the cells of our bodies.
The air we breathe followed by the pure water we drink and the final
source of life energy comes from fruits, vegetables, nuts, seeds, and
grains. If you put a nut into the ground
it will grow a huge tree because of its life force. Electric life force can be measured in live,
raw food when a zinc copper anode is plugged into a digital clock. Bananas or apples will run the
clock for two weeks, an orange gives 30 days of electric energy, and a lemon can provide electricity to the clock for over 6
months. Consuming food electrically
alive keeps us healthy, yet eating cooked, baked, processed sugars and fats
leaves us devoid of “electric” energy.
The processed food may taste good
initially and your body makes you feel a rush to deal with the dead food,
however if the food is electrically dead and you plug a transmitting wire into
cooked, dead food there is no longer any electricity. In the
Ancient cultures like the Greeks studied
the body and believed in quality food. “The Doctrine of Signatures” lost due to
book burning, suggested foods have a sign of nature or signature pattern. A walnut looks like a brain. Walnut has Omega 3 and Omega 5 fatty acids
and precursors with the ability to cross the blood brain barrier with it’s own
chemistry converts this food into at least 50 or 60 neurotransmitters and increase
human intelligence as well as benefiting offspring, as confirmed by Baylor
University.
Walking 45 minutes three times a
week, eating water rich foods fruits,
vegetables, sprouted seeds, nuts, whole grains gives the body a strong immune system, and powerful body. The sunshine is healthy for our bodies unless
we don’t eat these foods rich in antioxidants, enzymes and phytochemicals to protect us from cancer and free radical damage.
We
now offer tasty, nutritious snacks rich in fiber and live nutrients called Pulse.
We also have a food line with First
Harvest complete with soups and entrees, free of additives, toxins, and
fatty animal products. You can order
these snacks for you, your relatives and your whole family on our web
site. For a rich supply of enzymes, organic vitamins, and
minerals, add to your lunch, dinner, or late meals a big bowl of raw vegetables
with fat-free dressing. Check our web site www.aginghealthy.net
for a source of Organic produce that
can be delivered direct to your home for a fee less than if you had bought the
grocery’s yourself. This is produce free
of all pesticides and herbicides. You
can order box of over 25 pounds of organic fruit and vegetables direct from the
growers within three to four days of picking.
Have sprouted sesame
seeds, sprouted sunflower seeds, sprouted garbanzo beans, sprouted peas,
sprouted bean mix, tomatoes, raw celery, carrots, broccoli, etc. We need a constant supply of fresh foods to
get enough enzymes and antioxidants.
ANTIOXIDANTS
such as Proanthocyanidins found in grapes are several times more effective than
vitamin E and Vitamin C in protecting the body from the effects of free
radicals. Increasing the intake of these
antioxidants result in increased support of the immune system, assistance in collagen development and
combating the aging of skin. Italian red
grape seed contain a rich source of “Proanthocyanidins”. Whole fruit and vegetable herbal supplements
are now available which contain citrus bioflavonoids, like quecitin,
hesperidin, and rutin. The Peruvian herb
Cat’s Claw is another rich source of antioxidants and immune system
booster. Oligomeric Proanthocyanidins
(OPC) are another powerful antioxidant.
Athletes, sales people, children,
housewives, and senior citizens can reach their peak potential and enjoy life
more fully by eating more raw, sprouted, uncooked
food, enzymes, herbs, hormones and exercising. The Peak performance plan requires a degree
of discipline, commonly found in high achievers. Many people choose the
immediate gratification of eating sweets and fats (short-term goals of taste).
Successful people have experienced the sweet rewards of security and happiness
that comes with ideal health.
Successful people choose more healthful
food selections and exercise to reach their long-term goals. They will
bypass the temporary pleasure of sweets and select the foods necessary for
performance at peak levels. Feeling good and looking great is a powerful
motivation for health conscious people, isn't it?
Key dietary principles to follow for peak performance:
Consume foods rich in fiber and water,
unprocessed, uncooked complex carbohydrates in the raw state. Raw foods,
such as fruit, vegetables, sprouted grains, sprouted legumes, and sprouted
seeds are rich in digestive enzymes. The moment you heat the
food by any method (lightly steaming, microwave oven, or stove) you destroy all
the digestive enzymes in the food. Whole
foods are rich in phytochemicals.
PHYTOCHEMICALS are naturally occuring
chemicals in plants. Researchers have
discovered over 103,000 phytochemicals. Some phytochemicals are
anti-inflammatory, antibacterial, antiviral, and serve as an antioxidant able
to capture free radicals and prevent them from damaging DNA. These protective phytochemicals appear to
prevent the promotion of the carcinogenic process in two ways. First by acting as antioxidants that detoxify and block
carcinogenic agents from reaching and penetrating cell bodies, and secondly, by
increasing production and activity of enzymes that can suppress the expression of malignant
changes in cells that have already been exposed and damaged by
carcinogens. This may help reduce the
incidence of breast, prostate, and colorectal cancers.
Other health benefits of phytochemicals include lowering cholesterol, detoxifying the liver,
clearing-up bronchitis and nasal congestion, alleviating pain, healing stomach
ulcers and stopping cramps. Natural
chemicals in plants can lower the number of histamines in the blood, which in
turn reduces allergic reactions.
Supplements are available that contain
components of whole, organic vegetable and fruit. The organic vegetables and
fruit are harvested at the peak of maturity, when they are full of all the rich
enzymes, minerals and phytochemicals. You should be able to break
open a capsule and smell fresh fruit and vegetables. They can contain fresh spinach, lettuce,
radish, carrot, beet, cabbage, celery, garlic, parsley, onion, nopal, broccoli,
tomato, or apple, guava, grape, pear, watermelon, orange, pineapple, noni, peach,
papaya and mango. Just two capsules have
been estimated to contain the nutrients of one eight-ounce glass of raw,
fresh-squeezed juice.
Twenty-five percent of modern prescription
drugs are artificial imitations of phytochemicals from plants. For example, the drug Taxol is an extract
from the yew tree, used to treat ovarian cancer. This single drug will gross
drug companies one billion dollars by the year 2000.
Live Enzymes-the life force
ENZYMES
are essential to all of life’s processes.
We have over 1,300 types of enzymes used in every bodily process. We have enzymes
in every cell of our body; in our lungs, arteries, brain, and muscles to
produce rapid chemical reactions so we can breathe, move, and even, think! The
ability to think requires several chemical reactions initiated by enzymes. The
only difference between life and death of a cell, tissue, or system is the
presence of enzymes. Enzymes provide the actual God given spark of life, the
vital living force within each of us. Enzymes are biologically active proteins that we are born with. We have a
finite, limited supply of enzymes and when we run out or become too low in
enzymes we become ill or die.
The same process of life or death occurs
in all other animals and plants. The genetic clock is present in all animals,
influenced by hormone levels, enzymes, and a coded gene for life
and death. Death occurs after the gene sends a hormone signal to stop enzyme
activity. To extend life to our full genetic capability, we must preserve and
protect our enzymes.
If you deplete your enzyme supply you may
weaken your immune system (increasing the risk of
disease) and create malfunctions of other bodily systems such as your nervous
system, respiratory, musculature, and skeletal systems.
This can shorten your life span by as much as twenty years, according to
Dr. Edward Howell.
There are three ways to deplete our bodies supply of natural enzymes. One way to deplete our enzyme supply is by
eating processed sugars, fats, and proteins. Sugars, fats, and proteins
completely lack enzymes. They require
excessive amounts of enzymes from the pancreas, stomach, and liver to complete
digestion.
The second way to deplete our supply of
enzymes is to eat too many cooked
foods. The mildest form of heating food
(over 118 degrees F) destroys all enzymes in the food. Lightly steamed, stir-fried, microwave or
stove cooked destroy enzymes. A
temperature that would be uncomfortable to the skin on your hand will destroy
enzymes. Pasteurization is carried out
at 145 degrees F. Water boils at 212 degrees F.
Most cooking is carried out at 300 degrees F. or hotter!
The last way to deplete our enzymes is by consuming raw seeds, or raw nuts that
have not been sprouted. Raw food that
has not been sprouted contains enzyme inhibitors. Avoid enzyme inhibitors in raw foods (raw
seeds, raw nuts, raw grains, or raw legumes), because they destroy your bodies
limited supply of enzymes. Chickens and
rats fed raw soybeans not sprouted or cooked become sickened and fail to grow. If you do eat any of these foods, be sure to
sprout them. Sprouting the raw seed gets
rid of enzyme inhibitors. Remember
legumes (beans) and grains are actually seeds before they are sprouted.
Another way to get rid of enzyme
inhibitors in seeds is to cook the seeds.
This is the only condition that we should cook any food. Nature provides enzyme inhibitors in seeds,
nuts, grains, and legumes to prevent premature growth until being planted in a
proper place. Seeds thousands of years old found in pyramids still contain
enzyme inhibitors. These enzyme inhibitors serve a vital role in preserving the
plant species. Seeds that are extremely ancient will sprout and grow within
twenty‑four hours after being planted in moist soil. The water soaks into
the seeds, nuts, legumes, or grains and completely deactivates the enzyme
inhibitors within twenty‑four hours.
Add digestive
enzymes from a plant source supplement sprinkled from
the capsule into your food whenever you eat cooked foods. This will decrease
the loss of your limited supply of enzymes. Get an enzyme supplement that
contains amylase (digests starch), protease (digest's protein), lipase (digests fat), sucrase and maltase
(digest sugar). Open the capsule and sprinkle it on the cooked foods you eat.
Sprinkling enzymes onto the food will allow the digestive process to begin
immediately in the mouth and stomach. The addition of these supplements will
help to preserve your enzymes. Be sure to select the capsules without bile.
Bile is foul tasting. You should swallow and not break open capsules with bile.
Sprouting
Start sprouting seeds, beans, peas, wheat,
sunflower seeds, alfalfa seeds, lentils and chickpeas. Sprouting helps reduce the fat content of the seeds. It also enhances the protein and enzyme quality of the food so it is fresh
and alive. Live food may include certain necessary nutrients we have yet to
understand fully.
Sprouting
is simple - place a teaspoon up to a quarter cup of seeds into a glass
jar. It's best to use glass instead of
plastic because the light coming through the glass affects the growth
beneficially. A wire screen or
cheesecloth cover works well. Add water and let the seeds soak
overnight. Pour off the water the next
day. Then, rinse the seeds with fresh
water once or twice a day, perhaps in the morning and again at night. Leave the jar at a 45-degree angle after you
pour out the water. Keep it in a dark
area or in indirect light, since the sprouts grow best in this situation. Sprouts are ready to eat by the fourth
day. Usually you can start a new jar the
first day, start another one the next and so on, for a constant supply of fresh
sprouts. They're great for stuffing in
sandwiches and salads. Sprouting can
increase vitamin and mineral content of the food from fifty to nearly two
thousand percent, especially for many B complex vitamins and vitamin C.
After three days, the sprouts are now little plants fully
concentrated in beneficial enzymes. If you don’t have time to sprout, you can
find packages of sprouts in the produce section of your local grocery store.
These digestive enzymes inside vegetables, fruits, sprouted wheat berries, or
bean sprouts help our bodies during digestion. Without these plant
enzymes, our bodies must draw on our own limited supply of enzymes to digest
the food. Also, our body will convert some metabolic enzymes to be used as
digestive enzymes. Eating cooked food can dangerously deplete our vital
metabolic enzymes.
Every time we eat junk food, cooked,
processed, without enzymes, we deplete more of our storage of enzymes. The
normal process of digestion uses up some
of our digestive enzymes (lipase, protease, and amylase) in the mouth, stomach,
and intestines. We rapidly deplete our storage of enzymes by eating
highly processed sugars and fats. Still, the average American consumes over 130
pounds of sugar per year from soda pop, candy, and packaged foods. We consume
more than 100 pounds of excess fat and concentrated protein from cheese, meat, and oils.
It is no wonder that our body, designed to
live over 120 years of life, barely makes it through 70 or 80 years of life.
Animals fed cooked meat, seeds not sprouted, and processed foods (fatty or
sugary) die prematurely. The same species of animal in captivity fed raw meat,
or raw organic vegetables, and sprouts live a much longer life.
If you choose to eat cooked food, you
should eat mostly whole, natural vegetarian food. The best grains to use in the
cooked form would include: rice, rice pasta, rice cereals, rice milk (Rice
Dream) etc. Rice grains are best since they are the least allergic producing
grains for most people.
Other good grains low in allergy properties would include kamut,
spelt, or corn grains. These grains are less allergic producing then gluten
containing grains so try them and monitor how you feel. Spelt, spelt bread,
spelt pasta, spelt cereals (ancient wheat- free of
gluten) are available in the health food store. Corn, corn flakes, corn
tortillas are also good choices for an allergy free plan.
Cooking any of the above grains into bread
will cause a complete loss of enzymes in the food, but it will get rid of the enzyme
inhibitors. It is best to consume grains of any type after being sprouted.
Fermenting of grains or soybeans is another way to get a rich source of
enzymes. Fermented, predigested foods
such as tofu (select the low-fat version), miso, and Tempeh are free of enzyme
inhibitors, and are rich in good enzymes (if uncooked).
Creatine is a nutrient stored in the
muscle cells (95%). Creatine and creatine
phosphate are converted into creatinine that comes from muscle metabolism and
excreted in the urine. Creatinine is a
measure of muscle mass, muscle damage and of proper kidney function. The supplement Creatine Monohydrate is made up of three amino acids which your body
makes about one gram a day. Creatine is
one of the muscles’ main energy sources.
Bill Phillips an Editor and author of Muscle Media,
said Creatine Monohydrate is the most effective supplement for gaining size and
muscle strenght he has ever used. By
using this supplement, we’re able to “saturate” our muscles with extra creatine, this allows your muscles to refuel after
contractions faster making your stronger within five days to a month. Bill said he gained 9 pounds of muscle tissue
mass in ten days and over 20 pounds by the third month. Since creatine is drug free and natrual to
the body, you don’t have to
stop taking it, allowing you to maintain your gains. When muscles absorb creatine, it brings water
into the muscle cells so you have “hydrated” bigger-fuller- and rounder
cells. Muscle cells are made up of over
70% water so when you train with weights or exercise you’ll notice a better
pump (more blood to the muscles). This
can be a great supplement for vegetarians who take in less than the one gram of
creatine a day (two pounds of steak contain 5 grams of creatine). Creatine can be taken with or without a
meal. Creatine has helped people with
atrophied weak muscles due to neuromuscular diseases. Some companies have added the leucine
metabolite HMB (Beta-Hydroxy
Beta-Methylbutyrate) a potent supplement that can prevent protein breakdown allowing for additional muscle
building and toning.
If you take creatine monohydrate with
fruit and vegetable juices (Slim Smoothies), more creatine is shuttled into
muscle cells. Creatine works best in the
liquid form, especially for athletes and older people past age 40. Aging can be associated with lower creatine
levels. When you look in the mirror, you
may be surprised how quickly your muscles get bigger. If you are a non-athlete, and you are
interested in toning up your body, use three to five grams (one teaspoon) of
creatine a day for a month. It is best
not to exceed 10 to 20 grams of creatine a day beyond a few weeks to maintain
proper kidney function and to avoid diarrhea or nausea. It is best to simply stay at the lower
dosages under five grams for a 150 to 180 pound person. Women can take two to three grams a day to
get good results of improved muscle tone.
Also, to get the best results stay on the water rich Grow Young and Slim
Plan and add one to two glasses of extra water spaced every two to three hours
during the day. If you stop taking
creatine you’ll gradually experience a decline of muscle mass within weeks, yet
your gains will return quickly wheb your use just three grams twice a week.
Choose supplements derived from a variety of whole natural foods. Look closely upon labeling and ask if they
are synthetic or chemically derived. The
label must list actual whole food
ingredients. I have only found a few
companies that market this top of the line products. Most supplements depend on dry form tablets
or capsules to deliver vital nutrients.
However, when compared to liquid
supplements, dry tablets and capsules dissolve slower and often contain
binders, fillers, yeast, alcohol, corn, soy, dairy and other allergenic
substances that must pass through the digestive tract. Therefore, less than 15% to 25% of the active
product is absorbed in dry form. In
liquid form with Liquid Nutrition Technology (an advanced delivery system) it
is possible to obtain up to 90% absorption of the oral nutrients taken
sublingually (under the tongue) as compared to 10% absorbed in tablet form or
15% in gel caps. This means when you swallow a pill or tablet, less than 10 to
15% of the nutrient actually gets into your blood stream. The rest is processed and excreted as waste
by your gastrointestinal tract. The absorption from Transdermal Patch is 45%,
Sublingual is good at 50%, compare this to injection
Intra Muscular at 80%. Now Oral
absorption through the mucosa (lining of the mouth) is the preferred choice of
medical experts, and provides up to 90% absorption into the blood stream within
seconds.
This superior absorption of the pure
powdered substance mixed and suspended in liquid allows particles smaller than
0.3 microns easy absorption pass the oral mucous membrane as reported in the Physicians Desk Reference for
Non-Prescription Drugs, 1997, pg. 632; 676. Liquid Supplements use ionic or micro dispersions of ingredients in
minute particles. Plants naturally draw
nutrients up through roots like a filter and ionize or allow only microscopic
size nutrients. Supplements with this
delivery system are desirable because they are similar to what your body is
accustomed to. These liquid supplements
can mix both fat-soluble and water-soluble ingredients in mixed combination
without separating, solidifying or becoming cloudy. Within minutes, it is
totally dispersed throughout every cell of the body.
Nutriceuticals, nutrient and herbs that have a proven
pharmacological effect on the body, are more effective when delivered directly
to the blood by means of inter-oral absorption (alpha-lingual). This is an like sublingual in that it bypass the gastrointestinal
tract and its many limitations, with an added absorption surface of the
cheeks. The spray disperses the
nutrients to the cheeks and under the tongue.
With Sublingual you are only getting absorption under the tongue. There is a large added surface area of
absorption when you add the cheeks in addition to the tongue.
Intra
oral absorption is achieved when microsized beads or droplets of an herb or
nutrient are taken into the body through the tissue lining of the mouth or
nose. Blood capillaries are extremely
close to the surface in these areas in the mouth and you readily absorb the
nutrients and herbs into the blood stream. Just spray twice and hold it in your mouth
for 30 seconds before you swallow to allow for maximum absorption. The flow is from the area of the mouth to the
Carotid Artery, to the brain and then on to the major organs nourishing the
heart, liver, spleen and kidneys within 22 to 30 seconds.
It is important
to take supplements in a form that we get the most nutrients absorbed. The amount of herbal nutritional contents
listed on a label doesn’t tell the whole story and can be misleading. What’s important is not the nutritional
content listed on the label…. But what is important is how much of that
nutrient or herb is actually absorbed into the cells of the body.
Remember,
this is delivered in a spray alpha-lingual form (getting the entire surface
area of the mouth, checks and under the tongue) so those active ingredients get
into the blood stream quicker to help you get your desired results quick. And it is so convenient that it can be
carried in a purse or pocket. All these
oral products have absorption of 90% of the nutrients into the body. There are no pills or gel caps to swallow.
They are so convenient to use you can take them anywhere in a purse or pocket.
NO water required. Heart patients now
carry their Nitro-glycerin in a spray bottle instead of sub-lingual capsules
because the spray is so much faster, more efficient and more convenient.
Replace
all those bottles that lurk in your medicine cabinet today with these simple
herbal nutriceutical products. You won’t
have to worry about having too many tempting bottles for young children to get
into or having an elderly parent get confused as to which to take. These products are safe and effective.
Some advanced delivery systems carry
vitamins and minerals to your cells using liposomes,
or tiny spheres made of soy lecithin. These multi-layered spheres are 1/50th
the diameter of a human hair. They are
able to deliver water soluble and fat-soluble vitamins, minerals,
and nutrients. The liposomes penetrate
the mucosal tissue of the mouth or skin and the nutrients are released from
billions of liposomes suspended into the bloodstream. This path bypasses the digestive system
longer. Stomach acids destroy many
nutrients, and the nutrients are metabolized in the liver and broken down
prematurely. Liposomes taken orally, or
rubbed into the skin increase absorption of supplements, and act longer in the
body enhancing bioavailability.
Everyone is
encouraged to take quality supplements with our program, because virtually
everyone on occasion eats processed foods, white flour, sugar or alcohol, or if
you live in a polluted environment. Who
doesn't have these situations? They are
very common..
In other words, we know you're going to cheat on occasion. You might want to take a vitamin-mineral
supplement as a preventive formula. You
want a multiple vitamin and mineral that at least meets the RDAs (possibly with
more B complex, if you drink alcohol or get more sugar in your diet than you
want). You need to understand safe
ranges because too many supplements can be toxic. I have found the best way to be consistent
about taking my supplements is to carry with me a SUPPLEMENT BOX or utility container with several compartments for
my various vitamins, minerals, enzymes, and
herbs. Put your liquid
supplements and capsules in a supplement box slipped into your Slim Tote and
take it with you during the day. The top
natural bodybuilders like Skip LaCour use a supplement container packed in the Slim tote for convenience and frequent access.
This guide will serve as a summary to
choose your supplements wisely. There
are so many different products and name brands.
I suggest you look at the vitamin and mineral labels dosages to see if
your supplement falls into the proper range.
If you find processed foods, extra sugar, white flour or alcohol
slipping into your diet, be sure to use the higher end of the ranges for the B
complex vitamins. It is best not to
exceed the upper range by too much because toxic side effects can result. If you haven't used supplements before they
may be used as a preventive measure.
While the RDA's listed are a starting point, our safe ranges are based
on medical research reports of deficiency from sub-optimal levels and on
toxicity from overuse of supplements.
Sublingual, spray, liposome, ionic, and colloidal supplements can be
taken in lower dosages (lowest range on the scale) because they are absorbed
more efficiently. The following is a
guideline of vitamins and minerals found in foods and their role in good
nutrition.
SUGGESTED SUPPLEMENTAL RANGE (per day)
VITAMINS
MINERALS
Beta-Carotene A 5,000 to 10,000 I.U.
Calcium 300 to 800 mg
B-12 4 to 24 mcg. Magnesium 200 to 450 mg.
B-1 2 to 100 mcg.
Iron 10 to 18 mg.
B-2 2 to 100 mcg.
Potassium 800 to 2500 mg.
B-3 15 to 100 mcg.
Selenium
50 to 100 mcg.
B-6 2 to 25 mg. Zinc 15 to 25 mg.
Folic Acid 100 to 400 mcg.
Pantothenic Acid 5 to 30 mg.
C 50 to 500 mg.
D 50 to 400
I.U.
E 10 to 400
I.U.
Storing Vitamins, Minerals and nutrients Don't worry if you can't eat
the variety of all the foods we have suggested.
By eating a variety and alternating the foods you eat from day to day,
you won't have to worry about deficiencies because your body has a storage
capacity. For example, your body can
store potassium for one to two days,
if you aren't getting any new source of potassium. You can store calcium from ten to twenty years, in the bones especially. Of course, you don't want to deplete your
calcium, otherwise later, the penalty will be weakened
bones. Understand, though you don't have
to take in a calcium source every day.
The foods we recommend have an ability to provide you with enough
calcium.. This
is supported by recent studies that show calcium is absorbed just as well by
these foods as from other sources. Iron can be stored for four to five
months. Vitamin A is stored from one to two years. Vitamin
B-12 is stored from ten to twenty years (alcohol rapidly depletes storage)
and Vitamin B-3 has storage of two
to three months.
Sodium can be stored about two to three days and the problem
here is excessive sodium intake. Your
body needs about one to two grams per day.
We get all we need from whole natural foods. If you eat packaged foods that have sodium
added, you'll probably add another one to two grams a day, but this is still a
low-sodium diet. On our water rich plan you can add 2 to 4 grams of salt (1/2
teaspoon) to your food, to be in balance.
It is best not to exceed six grams of total sodium per day. Amounts exceeding ten grams or more can cause
you to retain fluid and have other side effects. Add sodium to your diet when you’re
exercising more and during warm temperatures or in dry climates, because you
must also increase your water intake.
The body will adapt and adjust itself to conserve sodium and water as
necessary, provided you consume at least half your body weight in oz or 75 to 100 oz
per day.
Water
can be stored for about four days, and interestingly enough, has been recently
shown to affect your endurance levels.
It was found if athletes were deprived of water before exercising, they
would fatigue much quicker. If they were
allowed to drink extra water before and during the exercise, they
lasted the longest. A third group of
athletes, who could only drink water after they started when they were thirsty,
lasted an intermediate amount of time.
We have found now it's best to hydrate yourself before exercise. The rule of thumb is drink about a cup for
every 15 minutes of intense exercise activity you anticipate and another cup
for every 50 pounds of body weight. For
example, if you weigh 150 pounds, drink three cups for body weight and another
two cups if you plan to exercise for thirty minutes. Those five cups may seem like a large amount,
but you can function at your maximum intensity that day during exercise,
especially if it's hot outside. Organic
water from fruits and vegetables is best for ideal health. I blend up 64 oz. of sprouts and vegetables every morning or afternoon to
get pure water, enzymes and energy.
Carbohydrates
can only be stored for a few hours. This
is important to know because if you don't eat frequent small meals, your blood
sugar level may drop and then you have a hypoglycemic reaction. You'll be fatigued and tired, and then it's
hard to get the glucose back to a good range. It's helpful to eat regular amounts of
potatoes, grains, fruits and vegetables to maintain that glucose level. On our plan you may notice you'll eat more
often because you have less fat in your diet.
Fat sits in your stomach and has so many calories it takes away your
appetite. Complex carbohydrates are burned efficiently and cleanly. Instead of eating three meals, you'll be
eating four or five. It's
okay to eat between meals and you should plan each day to do so if you want
constant energy.
If you were starving in the desert, you
can live off the stored Fat for at
least six to seven weeks. Some people
tell me they store it longer than six or seven weeks and unfortunately a
majority of Americans are obese and they wish they didn’t store fat so effectively.
We store protein about six to seven weeks. We get a good source of protein with all the
necessary amino acids from our whole natural foods. That’s why it’s best to get your protein from
fresh food rich in sprouts. Choose to
add protein powders derived from soy, rice or vegetable sprouts. You may add
this protein when you are on a low calorie intake centered on vegetables and
fruit.
Vitamins and Minerals best source and dosages
VITAMIN
A This
substance comes from either animal or vegetable sources. Vitamin A helps you maintain the quality of
the mucous membranes and to resist infections. It is essential for bone growth,
reproduction, white blood cell development and normal vision. It has some activity as an antioxidant, yet
it works best with beta-carotene and up to 500 carotenoid.
The animal source of Vitamin A is somewhat toxic. A deficiency of Vitamin A, however, has led
to an eyeball disease, blindness of the eye and aged skin. We can avoid both problems, getting too much
or too little, simply by relying on the vegetable source of Vitamin A,
betacarotene and carotenoids, because you cannot overdose on the vegetable
source.
For example, a cup of carrots has about
16,000 I.U. of Vitamin A, and a cup of sweet potatoes
about 20,000 I.U. The Recommended Daily
Allowance (RDA) is only about 5,000 I.U.
Somewhere between 5,000 and 15,000 would meet anyone's needs. If you ate too many carrots, sweet potatoes,
mustard greens or squash, eventually your skin may turn a little orange or
yellow. Once your body is ready to
convert the betacarotene underneath the skin into Vitamin A, it will; there is
no toxicity known with vegetables, so it is perfectly safe to take supplements
derived from plant sources. Yellow and
orange-colored vegetables and fruit, such as cantaloupe, contain the good type
of Vitamin A (beta-carotene & carotenoids).
Our Grow Young & Slim Plan supplies an excellent amount of Vitamin
A, and certainly more than the typical American diet.
We want you to avoid the animal sources of
Vitamin A as much as possible. Liver,
egg yolks and butter fat are high sources of Vitamin A and can be
toxic, especially if you take in 100,000 international units (I.U.) per
day. This sources
of Vitamin A can build-up in your tissues and lead to side effects. In a four month period, the animal source was
shown to cause nerve, bone and cartilage damage. It has been known to halt growth in children,
lead to blurred vision, headaches, hair loss and to
force cholesterol deposits into the tissues.
Vitamin A RDA: 5,000 I.U. If you use animal source supplement is up to
15,000 I.U. Vegetable source supplements
are your best choice.
1 CUP
I.U.
Hot, red chili peppers
23,500
Sweet potatoes, mashed
20,150
Carrots, cooked
16,280
Pumpkin, Collards, mustard greens 16,000 to 14,760
Butternut squash, Dandelion greens 13,120 to 13,000
Carrots, raw, nori seaweed 12,100 to
11,000
Garden cress, Kale, Turnip greens 10,400 to 8,000
Winter squash, mango (1/2) 8,000 to
7,920
Swiss chard, beet greens 7,830 to
7,400
Amaranth grain, Muskmelons, Parsley 6,100 to 5,100
Red bell peppers, cantaloupe, Broccoli 4,450 to 3,880
Apricots (3 average)
2,890
VITAMIN E Vitamin E is important to prevent
rancidity. It helps the oxygen in the
body and protects the cells. Vitamin E
is also necessary on a low-fat diet, however, people
following a high fat diet tend to require more.
It is a good antioxidant, protecting you from free-radical pathology,
heart disease, aging
and cancer.
Vitamin E improves the efficient use of oxygen and decreases platelet
stickiness, which reduces excessive blood clotting, offering protection from
sudden blockage of an artery. It works with other antioxidants and free-radical scavengers. Dietary essential fatty acids are also
protected from oxidation with Vitamin E.
When you take Vitamin E as a supplement, it's best not to exceed 400
I.U. You may have symptoms of fatigue
using the oil based Vitamin E from increased rate of triglycerides (fat) in the
blood.
It is true we need Vitamin E, and it would
be best to take supplements derived from whole natural foods. For example, kale, cucumbers, or collards,
summer squash, millet, green peas and various other fruits and vegetables
provide a good source of Vitamin E.
Cucumbers contain about 8 I.U. per cup; two cups would complete your
entire requirement for the day. Add a
dry form (d-alpha tocopheryl Succinate, Beta, Gamma, Delta Tocopherols)
sufficient to obtain Vitamin E.
Vitamin E RDA: 15
I.U. Best not to exceed 400 I.U./day. If
you reduce fat in your diet, Vitamin E is used more
efficiently.
1 CUP I.U.
Collards, Cucumbers, Kale, Summer Squash 15.00 to 7.5
Millet, Turnip greens, Whole wheat flour 4.00 to 3.12
Green peas, Asparagus, Herring, Hazelnuts(6) 3.00 to 1.80
Mango (1/2), Almonds (6), whole wheat bread (3) 1.50 t0 1.00
Banana, Leeks, Chestnuts, mushrooms, Celery 1.00 to .57
Tomato, Onions, Grapefruit .54 to .26
VITAMIN B-12 is part
of the B complex family and is necessary to good health. The B complex vitamins help your body to use
carbohydrates, to
burn them for energy and to use the protein and the fat you eat.
Vitamins should not be taken without food because they are like an
enzyme that helps to put the food to use.
Some people fast or skip meals and then take vitamins believing they're
helping themselves. When you do take
vitamin supplements, you should take them with your food, and you should depend
on your food as your primary nutrient source.
Vitamin B-12 deficiencies could result in
pernicious anemia. Only a few cases of dietary B-12 deficiencies
have been reported in scientific literature, and those cases were associated
with intestinal disorders. If there was
an absorption problem, there would be an intrinsic factor enzyme that would be
absent because of a disease of the stomach or small intestines. In that event, although you were getting
enough B-12, you may not be able to absorb it and you may need an injection
once every three months. Equally
effective, according to the British Medical Journal (291:56,1985),
would be one large daily dose, 1000 mcg. in a liquid
sublingual form(under the tongue as drops, spray, or
dissolvable tablet). A diseased body
could absorb the needed 1-2 mg. per day, which would solve the problem.
Doctors can diagnose possible Vitamin B-12
deficiencies with blood tests through reports on the complete blood cell counts
(CBC) and the anemia panel, which measures the level of Vitamin
B-12, folic acid and iron. The live
blood morphology test can identify B-12 deficiencies. The red blood cells become shaped like an
oval (ovalocytes) instead of being round and the white blood cells have fewer
lobes than expected. Excess B-12 has not
been reported as a toxic problem. Many
vegetarians take Vitamin B-12 in a B complex twice or three times a week in a
sublingual form under the tongue.
You do need at least four micrograms per
day, which is a very small amount. Since
your body can store Vitamin B-12 from five to ten years in the liver, we have
an adequate storage capacity. However, excessive use of alcohol can deplete a years supply. B-12 is
manufactured by certain bacterial algae (no animal or plant produces
B-12). Some foods that provide Vitamin
B-12 from bacteria would include one ounce of oysters that has five micrograms
and two ounces of crab (5.7 micrograms).
An occasional bit of oyster or crab sprinkled into your food would give
you a source of B-12. Two ounces of
herring per day would give you five micrograms your minimum B-12 requirement
for the day.
Supermarkets and health food stores now
provide several grain products fortified with added Vitamin B-12. Nutrigrain cereal have
fortified their rice and corn flakes, so one to two cups would meet all your
B-12 requirements. Tempeh miso
(fermented soybean) and tamari are both fermented by bacteria that manufacture
sufficient B-12. Other non-animal
sources of B-12 include the algae, spirulina and seaweed with bacteria clinging
to its surface.
Vitamin B12 RDA: 4
mcg. Supplement pills contain breakdown
of B-12 and are not used as efficiently as the whole foods listed below. Friendly microorganisms (algae, bacteria)
provide the ideal source of B-12 between 4 to 25 mcg./day. If the "intrinsic factor" enzyme
(produced by your body) is absent, your body would not absorb this vitamin
properly. The doctor may decide you need
injections or sublingual form of B-12.
Fortunately, this deficiency is rare.
No toxicity has been reported by overdose.
1 cup or 2 oz. as noted mcg.
Plankton - spirulina, Dried seaweeds 160.00 to 100
Oysters, Crab, Herring 2 oz.
10.20 to 5.10
Nutritional yeast, 2 tbls. 4.00
Nutri-Grain wheat/corn cereal B12 fortified 3.00
Flank steak, 2 oz., chicken broth, Miso Fermented .68 to
.24
VITAMIN B-1 Vitamin B-1,
thiamin, has been discovered to be very essential to good health. If you do not get enough B-1, it can lead to
fatigue, loss of appetite, emotional problems, beriberi, excess
hyperthyroidism, shingles and in severe cases - death. The RDA for Vitamin B-1 is set at 1 to 1.8
milligrams. It's important to take the
B-1 as a complex, when you do use it as a supplement. A supplement range could be safe from two to
one hundred milligrams per day. The
higher dosage would be taken if you consume large amounts of alcohol or
sugars. The lower dosage of two
milligrams would be used as a preventive formula in combination with the other
B complex vitamins.
To get proper B-1 from your foods, you
could use sprouted sunflower seeds. Just
one cup per day meets your entire Vitamin B-1 requirement. Millet, split peas, green peas, bulgar wheat, asparagus and brown rice are all good sources
of B-1. B-1 deficiencies occur when
people eat large amount of processed foods, such as white bread, white rice,
sugars and alcohol. Because there is not
enough Vitamin B-1 in processed white flour and sugar to metabolize all the
carbohydrates. It's best to switch to whole natural foods,
such as whole wheat bread with all its B Vitamins intact instead of white
bread.
Vitamin B1 RDA: 1 -
1.8 mg. Supplement must be taken as a B
complex (with other B's) in range from 2 to 100 mg./day. The better your diet, the less you need
supplements. The more processed white
flours, sugar or alcohol you use, the higher the dosage of B's.
cup or as noted (Vitamin B1) mg.
Sprouted sunflower seeds 2.84
Millet, Split peas, Black beans, Green peas, Bulgar
Wheat 1.66 to .48
Asparagus, Red kidney or pinto beans, Oatmeal, old
fashioned .24 to .19
Sunflowerseeds (1/4 cup), Brown Rice, Mung bean sprouts .18 to
.14
VITAMIN B-2 RIBOFLAVIN Riboflavin is essential to good health, but
it's the most common deficiency Americans develop. It is important for the maintenance of
adequate antioxidant enzyme levels. The RDA has been set at 1.4 to 2 milligrams. To meet your needs, include the following
foods that are good sources of B-2: wild rice, millet, mushrooms, collards,
broccoli, various beans and peas.
Deficiencies can occur, and they may show up as cracks in the corners of
your mouth and children’s growth also can be affected.
Vitamin B2 RDA: 1.4 -
2 mg. B-2 is the most common American
deficiency. Supplement range 2 to 100 mg./day.
1 cup
mg.
Wild rice, Millet, Mushrooms, Broccoli 1.01 to .31
Collards, Winter squash, Alfalfa sprouts .29 to .21
Split peas, Pinto or black beans, Pumpkin .18 to .12
Whole wheat bread (3 slices) .06
VITAMIN B-3
The RDA for
niacin, Vitamin B-3, has been established between 15-20 milligrams. Niacin
supplements raise the good cholesterol (HDL) and lower the total cholesterol. It can dilate blood vessels thus lower blood
pressure while improving circulation. It
has been shown help in the reduction of migraine headaches. 1 1/2 cups of
broccoli would meet a majority of your requirements for the day. Sprouted sunflower seeds, split peas,
mushrooms and beans are all good sources.
If you develop a deficiency of B-3 it can
lead to pellagra, a condition in which the skin develops small spots that look
like dirt or suntan. It can lead to
paralysis and death. But, you can get
too much niacin and excesses above 1,000 milligrams per day have been known to
cause headache, liver damage and possible blindness. Time-released Niacinamide has been shown to
be safer (between 20 -200 milligrams per day) however, don't exceed our
recommended dosages. Any dose beyond
this should be under the care and direction of a physician.
Vitamin B3 Niacin RDA: 15 -
20 mg. Niacin deficiency may cause
depression, insomnia or pellagra (dermatitis, diarrhea, etc.). A safe supplement range is 20 to 200 mg. per
day. Over 200 mg. of niacin may harm the
delicate blood vessels in the eye due to excessive dilation. Niacinamide does not have this effect; but,
dosages of 2,000 mg. may cause liver damage, depression and gout. Food is your best source, with supplements in
moderation.
1 CUP or noted
mg.
Broccoli Sprouted, sunflower seeds, Wholemeal flour 9.7 to 8.3
Split peas, Soybeans, Mushrooms
7.0 to 5.7
Beans, (pinto, black, etc.), Oats, Wholemeal bread 4.2 to 1.8
VITAMIN B-6 This vitamin is called pyridoxine and the
RDA is set at two milligrams. It is
needed to metabolize amino acids and for the formation of hemoglobin in red
blood cells. If you eat two cups of
brown rice per day, this would meet most of your B-6 requirements. Bananas are also a good source, as are
chestnuts, one of the few nuts low in fat.
Vitamin B6 RDA: 2
mg Suggested supplement range 2 to 25
mg. Deficiency symptoms are similar to
niacin and riboflavin deficiencies - muscular weakness, depression, cracks
around mouth and eyes, etc.
1 CUP
mg.
Brown rice, Banana (1), Chestnuts
1.00 to 5.3
Carrot juice, Corn .50
to .47
FOLIC ACID This is another important member of the B
complex family. It is found mainly in green leafy vegetables. This vitamin is especially important before
and during pregnancy. The RDA is set at
400 micrograms and if you take a folic acid supplement, we suggest you include
it as part of a B complex. One of the
best sources would be boysenberry. A cup
would meet nearly one-fourth of your daily need.
Folic Acid RDA: 400 mcg. (.4 mg.) Supplement in B
complex up to 400 mcg.
1 cup (Folic Acid)
mcg.
Boysenberries, Corn, Cantaloupe, 1/2 melon 83.60 to 45.50
Tangerine, Pear, 1, Rhubarb….. 17.10
to 8.70
PANTOTHENIC ACID Another of the B complex. It is essential for the adrenal glands to
produce their hormones. In times of stress the adrenal glands can become
depleted. Extra pantothenic acid is
needed to restore normal adrenal function.
If one is deficient in pantothenic acid is can lead to depression,
fatigue and insomnia. the RDA is five to ten milligrams. Good sources of pantothenic acid are
mushrooms, brown rice, hot red chili peppers, cabbage, cauliflower
and wheat bran. Sunflower seeds when
sprouted are another source. If you take
a supplement, a safe range would be five to thirty milligrams.
Pantothenic Acid RDA:
1 cup
mg.
Hot red chili pepper, Brown rice, Sunflower seeds,
sprouted…. 2.60 to 2.00
Cauliflower, Wheat bran Mushrooms …. 1.60 to
1.54
Cabbage, Chestnuts , Corn
1.14 to 73
Oatmeal, cooked .50
VITAMIN C This is one of the most important and most
remarkable nutrients. It has a unique
effect on the basic properties of molecules, tissues and cells. It has a large range of metabolic functions. It is essential for the production of
collagen and offers protection from oxidative free radical damage. Because of the collagen strength and the
antioxidant activity, wrinkling and sagging of the skin is reduced. Interferon production is enhanced with
Vitamin C, which promotes immune function.
The RDA for this vitamin is 60 milligrams and you could get this amount
from one orange. You might not be aware
strawberries have twice the Vitamin C as oranges, broccoli has three times
more, red peppers have four times as much and red, hot chili peppers have seven
times as much more Vitamin C per cup quantity.
Remember, to get the most Vitamin C, it's
always best to eat these foods as fresh as possible, either when they come from
the tree or fresh from your sprouting jar.
When you take a supplement, the range would be from 60-500 milligrams
per day. In certain instances you may have
been advised to take more than 1,000 milligrams by your physician, and if so,
you should follow those guidelines.
Your body can store Vitamin C in your
white blood cell buffycoat. Most people
can saturate their storage capacity, if they get at least 100 milligrams of
Vitamin C per day. A lack of Vitamin C
usually only occurs if you're deprived of fruits and vegetables or in a more
serious situation of starvation. This
lack of Vitamin C can lead to scurvy - bleeding gums, sores, loose teeth,
swollen legs and possible death. Take
supplements derived from all fresh fruits and vegetables. This will supply you with a good source of
Vitamin C and the necessary bioflavonid complex.
Vitamin
C - 1
cup
mg.
Hot red chili peppers, Guavas, 1 medium 369 to 242
Red sweet peppers, Black currants, Broccoli 204 to140
Turnip greens, Brussels sprouts, Kale 139 to
125
Green peppers Collards, Kiwi fruit 102 to 89
Strawberries, Cauliflower, Red cabbage 85 to 78
VITAMIN D The RDA is established at 400 I.U.; a safe
supplement range would be up to 400 I.U.
It would be best not to exceed this amount, because too much Vitamin D
could lead to a type of calcification of the arteries. In
Your best source of Vitamin D is the
sunlight. By stepping outdoors for 15
minutes, you will allow your body to produce all the Vitamin D it requires. It may be a cloudy day, but if part of your
face and skin are exposed, you'll produce vitamin D. However, as we age, our ability to produce
vitamin D in the skin decline and our ability to absorb it is reduced. It is common for older people to have less
exposure to the sun and poorer intestinal absorption. If liver or kidney or bowel disorders are
present, you need a supplement of Vitamin D3 (cholecalciferol). This form works best with the parathyroid
hormone to maintain normal blood levels of calcium. Vitamin D from milk is a less desirable
synthetic form and it should not be depended upon for your health.
Vitamin D RDA: 400 I.U.
Supplement range under 400 I.U. 15 minutes outdoors in daylight allows your
body to produce all the required Vitamin D.
If climate or clothing does not permit this, a growing child would need
a supplement or 3 oz. of fish per day (vitamin D is found in fish oil).
COENZYME Q10 is
essential for the production ATP (adenosine triphosphate) in the
mitochondria. ATP is the molecule that
our cells use to store energy. A fat soluble antioxidant nutrient, Coenzyme Q10 is
not a vitamin. It declines with illness
and with age. Tissue levels of CoQ10 are
lower especially after the age of 40.
Supplements of CoQ10
increase exercise tolerance and reduce angina. It can improve the strength of the heart
muscle and reduce shortness of breath.
There are reports of patients being able to avoid heart transplant
surgery because of the dramatic improvements from taking CoQ10. It has been shown to reduce inflammation of
the gum as well as stimulating normal immune function.
Sugar metabolism in diabetes improves as well as the improvement of
metabolic rate and the slowing of the aging process.
The amount of coenzyme Q10 I take is 50 - 150 mg per day. In severe heart disease higher doses can be more beneficial. CoQ10 is not toxic although it is fat soluble.
It does not accumulate excessively in the tissues.
ZINC supplements can help someone
with vision problems caused from cirrhosis of the liver. It can also help men on kidney dialysis
machines who have become sexually impotent.
During the processing of foods much zinc is lost. Most of us do not obtain enough of this trace
mineral .
Colorado Medical Center Researchers have shown that if cereals were
fortified with zinc much of the deficiencies from middle-income as well as
low-income families would be eliminated. Good sources of this mineral are garbanzo
beans, whole-wheat flour, wheat bran, lentil and soybean sprouts. A supplement between 15-50 milligrams is a
reasonable amount.
Zinc RDA: 15 to 25 mg. Supplement
range 15 to 50 mg.
1 cup mg.
Wheat bran, Garbanzos, Whole wheat flour 5.60 to 2.90
Soy sprouts, Lentil sprouts
1.70
SELENIUM The amount of selenium in food varies
depending on the concentration in soil where it was grown. The basic RDA is .05 to 2 milligrams. Onions, cabbage, carrots, potatoes, tomatoes,
grains, cereals, fruits and vegetables are all sources of selenium. The Grow Young Plan is higher in selenium
than most typical diets. Some studies
seem to suggest selenium reduces the risk of heart disease. Of course, people eating the most selenium
were also eating more whole grains, fruits and vegetables, and as we already
know, these foods are low in fat and cholesterol. As a result, it's not clear if selenium is
the main factor in lowering the risk of heart disease. But, selenium is an anti-oxidant and can help
improve and maintain good health by reducing the effects of processed foods.
Selenium RDA 50 mcg/day (.05 to .20
mg/day) Supplement range 50 to 100 mcg. per day (.05 to .10 mg.).
Toxic at 5,000 mcg. (5 mg./day)
long-term use. Foods vary greatly in
concentration of selenium; depends on the amount present in soil.
SERVING Lowest to highest in mcg.
Onion, raw (1/2 cup),
1.3 (
Cabbage, 1/2 cup
1.8 (
Carrot, raw, Potato (1) 1.8 (
Tomatoes, 2 medium
1.4 (
Grains/cereals
Average 12.3
Fruits/Vegetables average .9 to 1.6
IRON There
is more iron in the body than any of the other trace elements. The red blood cells, as part of the
hemoglobin, are where it is mostly present. The RDA's for iron are 10
milligrams for men and 18 for women. The
supplement amount also should stay in this range. Iron is needed to produce hemoglobin in the
blood to carry oxygen and to prevent anemia, pallor and
fatigue. Dairy products frequently cause
iron-deficiency anemia by inhibiting iron absorption (American Journal of
Clinical Nutrition 33:86, 1988). If this
problem develops, stop drinking cow's milk.
Too much iron can cause toxic side
effects. For example, an intake of over
200 milligrams per day has been known to lead to liver disorders. If you took in 3 to 20 grams per day it could
lead to iron overload of the liver and possible death. The Bantu natives, who do all their cooking
in iron pots, have a tremendous iron toxicity problem because excess iron gets
into their food. Iron overload kills
more people, percentage-wise, in this culture than heart disease does in our country. If you are cooking with iron pots every day,
I would suggest you alternate with other types of cookware.
Iron RDA: 10 mg. for
male, 18 mg. for female. Supplement range 10 to 18 mg./day. Toxic side effects over 200 mg./day. Good sources of iron include sprouted sunflower
seeds, garbanzo beans, lentils, parsley, split peas and seaweed.
1 cup
mg.
Hijiki, seaweed Wheat bran, Tomato paste 29.00 to 9.20
Sunflower seeds, sprouted, Garbanzo beans, Tofu 7.70 to 5.70
Soybean curd, Kidney beans, lentils, Parsley, split
peas 5.20 to 4.40
CALCIUM is essential to good bone
integrity, to maintaining strong healthy teeth and for proper nerve and muscle
functioning. The RDA has been
established at 800 to 1,200 milligrams.
This range can be easily met by eating a variety of foods, including
turnip greens, collards, kale, cabbage, garbanzo beans, broccoli and corn
tortillas. There is more calcium in five
tortillas than in a cup of milk.
CALCIUM RDA: 800 to 1,400 mg.
Supplement range 300 to 800 mg., to be taken in 1 to 1
balance with magnesium. Be sure to avoid
excess protein, which
depletes calcium.
1 cup mg.
Sesame seeds, unhulled *, Seaweed, Corn tortillas, 5 1,740 to 310
Nonfat milk, Turnip greens, Collards, Kale 302 to 206
Cabbage, Garbanzo beans, Pinto beans 165 to 150
Broccoli, Parsley,
·
1 tbsp. of sesame seeds has 93 mg. of calcium
(more than 1 cup of human milk) and only 2.6 grams fat and 30 calories. Sesame seeds that have been hulled (outer
seed coat removed) have lost 90% of the calcium.
MAGNESIUM
RDA: 300 to 450 mg. Magnesium helps to relax muscles
after calcium stimulates muscle contraction.
It helps to regulate body temperature, acid-base balance, absorption
& use of other minerals. Small
amounts of magnesium appear to help people with chronic insomnia, muscle
cramps, headaches, depression and irregular heart rhythm. High blood cholesterol levels, high protein diets, diuretics or alcoholism creates an
increased need for magnesium.
Magnesium 1 cup or as noted
mg.
Millet, dry, Whole wheat flour, Beet greens 369 to 106
Swiss chard, Almonds (1/4 cup), Black eyed peas,
cooked 97 to 90
Collards, Whole wheat rolls, 2, Potato, baked (1) 84 to 75
Yam, Oatmeal, cooked, Kohlrabi, Green peas, 62 to 50
Spinach, Prunes, Whole wheat bread (2 slices) 44 to 36
Banana (1), Corn tortilla (1), Cantaloupe (1/2),
tomato 33 to 21
Sodium You may consider yourself already educated about
sodium. You've made a good start! Sodium is naturally found in whole foods such
as grains, beans, fruits and vegetables. Unless your physician has advised you
to eat a very low sodium diet, the sodium level of these foods need not concern
you. A diet composed of these foods, eaten in their natural state, will supply you
with a good amount of sodium needed for body function. We need just the right
amount of Sodium, not too much or too little.
Be careful of getting too much sodium from processed foods ‑ those
jars and bottles, boxes and bags in your cupboard and refrigerator!
But it's just not possible to guess the
sodium level in a package by reading a simple list of ingredients. The only way
to be certain of the sodium content is if the manufacturer has included a
nutritional disclosure statement. Don’t assume sodium is low just because it is
listed lastThe
POTASSIUM Potassium is needed for fluid balance with
sodium regulation. We need about 2,500
milligrams of potassium per day. The
first thing many people say is, "I eat bananas." Of course, bananas are good sources of
potassium, but did you know garbanzo beans are three times higher in
potassium? Winter squash is also higher,
and tomatoes are as high in potassium as bananas. Cantaloupes, carrots, avocados and potatoes
are all good sources, too.
Potassium
RDA: 2,500 mg. Fruits and vegetables are
the best source.
1 cup or as noted
mg.
Split peas, Garbanzo beans,
Winter squash, Tomato, 2 medium, Banana, 2 medium, Potato
946 to 880 medium, Peach,
2 medium, Cantaloupe, 1/4 melon, Avocado, carrot 782 to 341
* Whole natural, unprocessed foods have
been listed that you and your family may currently be consuming fresh, or need
to add as a source for nutrients. Certain foods (liver, egg yolks, cheese,
etc.) were not listed because they are too high in such harmful substances as
fat, cholesterol and salt.
You would be best advised to eat the other foods that are safe to eat,
based on the facts explained in this book, Grow
Young and Slim.
Carry
your supplements in a convenient tray so that you can use them on a consistent
basis.
Dr.
Nick with Dr. Eugene Shippen
author of “The Testosterone Syndrome”.