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NUTRIENT AND FOOD GROUPS FOR OPTIMUM HEALTH
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Vitamins and Basic Antioxidants
Minerals
Cell and Nervous System
Fruits and Vegetables
Digestion and Absorption
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Super Anti-Oxidants
Essential Fatty Acids
Sugars / Saccharides
Immune System
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Nutrient and Food Groups |
Function |
Unofficial Recommended
Daily Intake |
|
Vitamins and Basic Antioxidants
* = water soluble; ** = fat soluble
|
| 1. |
Biotin |
Essential vitamin -- healthy skin,
hair and nails. |
300 mcg |
| 2. |
Carotenoids
(beta-carotene, lutein)et al. |
Phytonutrients -- antioxidant activity. Lutein reduces risk of macular degeneration. Beta-carotene reduces risk of cataracts. Cancer prevention. Other carotenoids include alpha-carotene, cryptoxanthin, zeaxanthin, and lycopene (red pigment in tomatoes, pink grapefruit and watermelon). |
1-2 mg |
| 3. |
Folic Acid*
(folate) |
Essential vitamin -- regulates endocrine system, promotes normal growth and development. Helps regulate homocysteine levels. |
600 mcg |
| 4. |
Vitamin A**
(beta carotene; retinyl palmitate) |
Essential vitamin -- nourishes eyes, skin, bones, immune and
reproductive systems, hair, mucous membranes, bone growth, tooth development, and reproduction. |
25,000 IU |
| 5. |
Vitamin B1* (thiamine) |
Essential vitamin -- energy metabolism. |
50 mg |
| 6. |
Vitamin B2* (riboflavin) |
Essential vitamin -- energy metabolism. |
50 mg |
| 7. |
Vitamin B3
(niacin/niacinamide) |
Essential vitamin -- energy metabolism. |
100 mg |
| 8. |
Vitamin B5
(d-calcium pantothenate) |
Essential vitamin -- energy production pathways and steroidal
hormone synthesis. |
50 mg |
| 9. |
Vitamin B6* (pyridoxine) |
Essential vitamin -- multiple biochemical pathways. Helps regulate homocysteine levels. |
75 mg |
| 10. |
Vitamin B12*
(cyanocobalamin, dibencozide) |
Essential vitamin -- proper blood cell formation and cell
division. Helps regulate homocysteine levels. |
100 mcg |
| 11. |
Vitamin C*
(ascorbic acid) |
Essential vitamin -- connective tissues and immune function. Enhances the body's natural resistance to invasion by harmful microorganisms. Reduces risk of cancer, heart disease, stroke, heart attack, and diabetes. Lowers blood pressure and cholesterol
levels, helps thin blood and protects it against oxidation. |
2040 mg |
| 12. |
Vitamin D3**
(cholecalciferol) |
Essential vitamin -- proper calcium metabolism. |
400 IU |
| 13. |
Vitamin E** |
Essential vitamin -- antioxidant, healing agent and circulatory lubricant. Protects cells from free-radical damage. Tocopherols and tocotrienols are the two groups of vitamin E components. See tocotrienols. Among the tocopherols, d-alpha tocopheryl succinate and d-alpha-tocopherol acetate are two forms. |
800 IU |
| 13a. |
Vitamin K**
(phylloquinone) |
Essential vitamin -- provides for normal blood coagulation. |
2,000 mcg |
|
Minerals
|
| 14a. |
Arsenic - As |
Essential mineral -- trace amounts. |
2,000 mcg |
| 14b. |
Boron - Bo |
Essential mineral -- strengthens bones and supports joint health. |
2,000 mcg |
| 15. |
Calcium - Ca |
Essential mineral -- bones, teeth, muscles and nerves. |
1,000 mg |
| 16. |
Chromium - Cr |
Essential mineral -- proper glucose metabolism. |
300 mcg |
| 17. |
Copper - Cu |
Essential mineral -- needed for synthesis of connective
tissue, proper immune function and nerve cells. |
2 mg |
| 18. |
Iodine - I |
Essential mineral -- proper thyroid function. |
150 mcg |
| 19. |
Iron - Fe |
Essential mineral -- blood haemoglobin, for carrying oxygen to tissues. |
150 mcg |
| 20. |
Magnesium - Mg |
Essential mineral -- bones, nerves, heart and muscles. |
400 mg |
| 21. |
Manganese - Mn |
Essential mineral -- antioxidant and connective tissue functions. |
7.5 mg |
| 22. |
Molybdenum - Mb |
Essential mineral -- key metabolic pathways. |
75 mg |
| 22a. |
Nickel - Ni |
Essential mineral -- key metabolic pathways. |
75 mg |
| 23. |
Potassium - K |
Essential mineral -- fluid balance and nerve cell conduction. |
99 mg |
| 24. |
Selenium - Se |
Essential mineral -- antioxidant activity. Enhances immune
function and helps protect against a number of chronic diseases. |
200 mcg |
| 25. |
Silicon / Silicate - SiO2 |
Mineral (silicon dioxide) -- development and maintenance of bones, connective
tissue and skin. |
7.5 mg |
| 26. |
Vanadium - Va |
Trace mineral -- insulin function and glucose regulation. |
300 mcg |
| 27. |
Zinc - Zn |
Essential mineral -- boosts immune function. Has
been shown in studies with adults to reduce duration and severity
of respiratory infections including the common cold. Evidence for similar function in children is weak. |
15 mg |
|
Cell and Nervous System
|
| 28. |
Choline |
Essential nutrient -- fat metabolism and memory
function. |
250 mg |
| 29. |
Inositol |
Nutrient -- health and function of the nervous system. |
50 mg |
| 30. |
Phophatidylserine |
Phospholipid nutrient -- brain and nerve cell function. |
100 mcg |
|
Fruits and Vegetables
|
| 31. |
Soybeans |
Strong source of antioxidants and antidisease agents, including genistein, daidzein, proease inhibitors, phytates, saponins, phytosterols, phenolic acids and lecithin. Genistein may cause abnormalities in fetal reproductive organs -- avoid soy-based products in pregnancy and lactation. |
-- |
| 32. |
Olive Leaf Extract
(Olea europaea) |
Herb -- cardiovascular and immune functions. |
20 mg |
| 32a. |
Tomatoes
|
Contain vitamins A and C and lycopene, all strong antioxidants. Associated with a lower risk of prostate cancer and cardiovascular disease. Lycopene is better absorbed from processed sources. |
20 mg |
| 33. |
-- |
-- |
-- |
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Digestion and Absorption
|
| 33a. |
Arginine |
Essential amino acid -- insulin secretion. |
-- |
| 34. |
Bromelain |
Enzyme -- protein digestion. |
50 mg |
| 35. |
Cinnamon Powder
(Cinnamomum zeylanicum) |
Herb -- aid to digestion. |
80 mg |
| 36. |
Fennel Seed Powder
(Foeniculum vulgare ) |
Herb -- enhance digestion. |
80 mg |
| 37. |
Glucono-delta-lactone |
Promotes healthy growth of beneficial microflora in the intestines. |
300 mg |
| 38. |
-- |
-- |
-- |
| 39. |
Papain |
Enzyme from papaya -- protein digestion. |
25 mg |
| 40. |
Peppermint Leaf Powder
(Mentha piperita ) |
Herb -- improve digestion. |
80 mg |
| 41. |
Glucomannan |
Soluble fiber -- helps curb appetite, regulate blood sugar and
promote cholesterol excretion. Supports immune function. |
150 mg |
|
Super Antioxidants
|
| 42. |
Alpha-lipoic Acid |
Antioxidant and co-factor for energy production. |
50 mg |
| 43. |
Bilberry Fruit Powder
(Vaccinium myrtillus) |
Natural source of flavonoid and anthocyanidin antioxidants. |
25 mg |
| 44. |
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| 45. |
Broccoli Powder |
Natural source of antioxidants and beneficial phytochemicals. |
50 mg |
| 46. |
Cabbage Powder |
Natural source of antioxidants and beneficial phytochemicals. |
50 mg |
| 47. |
Citrus Bioflavonoids |
Phytonutrients -- enhance the activity of vitamin
C. |
150 mg |
| 48. |
Coenzyme Q10
(CoQ10) |
Nutrient essential to energy production in the heart and muscles. |
25 mg |
| 49. |
Fruits and Vegetable Powders |
Concentrated source of phytonutrients from fruits and vegetables. Available in various formulations from different vendors. |
100 mg |
| 50. |
Glutathione |
Important antioxidant and detoxifier. |
10 mg |
| 51. |
Grape Seed Extract
(Vitis vinifera) |
Natural source of polyphenolic antioxidants. |
75 mg |
| 52. |
Grape Skin Extract
(Vitis vinifera) |
Natural source of polyphenolic antioxidants. |
50 mg |
| 53. |
Green Tea Extract
(Camellia sinesis) |
Natural source of catechin antioxidants. Inhibits prostate gland growth. |
50 mg |
| 54. |
Lycopene |
Carotenoid antioxidant -- proper functioning of the prostate. |
1,000 mcg |
| 55. |
N-acetyl-L-cysteine |
Antioxidant and detoxifier. |
50 mg |
| 56. |
PABA (para-amino benzioc acid) |
Nutrient -- cell growth and development. |
10 mg |
| 57. |
Quercetin |
Flavonoid -- antioxidant with anti-inflammatory and anti-histamine
activity. |
25 mg |
| 58. |
Rutin |
Flavonoid antioxidant -- strength and integrity of
blood vessels. |
25 mg |
| 59. |
Tocotrienol Complex |
One of two groups of vitamin E components -- antioxidant and cholesterol-regulating activity. The other group is tocopherols. Some evidence shows the tocotrienols to be the more potent group. |
100 mg |
| 60. |
Tomato Powder |
Natural source of lycopene and other carotenoids. |
50 mg |
| 61. |
Vitamin E |
Strong antioxidant activity. There are two groups of vitamin E components -- see tocotrienols, and see tocopherols under vitamin listing of Vitamin E. |
5 IU |
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Essential Fatty Acids
|
| 62. |
Evening Primrose Oil |
Source of essential fatty acids including omega-3 fatty acids -- skin, joints, immune system, and cholesterol regulation. |
1000 mg |
| 63. |
Olive Oil |
Source of essential fatty acids including omega-3 fatty acids -- skin, joints, immune system, and cholesterol regulation. |
-- |
| 64. |
Marine Oils |
Source of essential fatty acids including omega-3 fatty acids. Cholesterol regulation. Mackerel, salmon, halibut. |
2,000 mg |
| 65. |
Nuts |
Source of essential fatty acids including omega-3 fatty acids. Cholesterol regulation. |
handful |
| 66. |
Acetyl-L-carnitine |
Dipolar compound -- fatty acid transport across mitochondrial membrane. Supports liver and muscle tissue. |
-- |
| 67. |
Linoleic acid - LA & CLA |
Essential omega-6 fatty acid -- reduces body mass and blood levels of sugar and leptin, thus fighting obesity and reducing risk of diabetes. Other multiple functions. Conjugated linoleic acid is denoted CLA. Seeds, nuts, vegetable oils, and flax oil. See linolenic acid for comparison. |
-- |
| 68. |
Linolenic acid - LNA |
Essential omega-3 fatty acid -- normal growth and mental development. Wild salmon and free-range chickens. Fewer seeds and nuts than LA. Vegetables. LA and LNA are needed in equal proportions, but the American diet provides too much LA and too little LNA (ratio of at least 20:1). |
-- |
| 69. |
DHA |
Essential omega-3 fatty acid -- brain cell membrane structural component. Docosahexaenoic acid, C22:6n-3. Salmon, sardines.
|
-- |
| 70. |
EPA |
Essential omega-3 fatty acid -- heart protection. Eicosapentaenoic acid, C20:5n-3. Salmon, sardines.
|
-- |
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Sugars / Saccharides. Used for both energy and cellular communication and construction.
|
| 1. |
Glucose |
Essential sugar
|
-- |
| 2. |
Fucose |
Essential sugar
|
-- |
| 3. |
Galactose |
Essential sugar
|
-- |
| 4. |
Mannose |
Essential sugar
|
-- |
| 5. |
Xylose |
Essential sugar
|
-- |
| 6. |
N-acetyl-glucosamine |
Essential sugar
|
-- |
| 7. |
N-acetyl-galactosamine |
Essential sugar
|
-- |
| 8. |
N-acetyl-neuraminic acid
(sialic acid) |
Essential sugar
|
-- |
|
Immune System
|
| 1. |
Arabinogalactan |
Herbal component / gum sugar -- improves immune response and promotes growth of beneficial flora in the gut. |
125 mg |
| 2. |
Astragalus Root Powder
(Astragalus membranaceus) |
Herb -- in traditional Chinese medicine, provides
immune support. |
50 mg |
| 3. |
Beta-Glucans |
Polysaccharides from mushrooms, yeast, oat, rice and barley brans -- boost immune
function -- antitumor, antiviral, antibacterial, antifungal, antiparasitic. Also reduce cholesterol, triglycerides, and LDLs. |
25 mg |
| 4. |
Blueberry Fruit Powder |
Natural source of flavonoids -- they provide antioxidant
support and maintain integrity of connective
tissues. |
75 mg |
| 5. |
-- |
-- |
-- |
| 6. |
Elderberry Fruit Powder
(Sambucus nigra) |
Herb -- supports healthy respiratory
and immune function. |
50 mg |
| 7. |
Garlic Bulb Extract
(Allium sativum) |
Herb -- contains allicin, a natural antimicrobial agent, blood pressure reducer, and promoter of antioxidant enzymes and serotonin. Garlic inhibits cancer in all tissues, lowers and detoxifies cholesterol, fights clots, enhances brain function and immune
function. |
600 mg |
| 8. |
-- |
-- |
-- |
| 9. |
L-Glutamine |
Amino acid -- enhances the ability of the intestinal
lining to resist invasion by harmful microorganisms. |
125 mg |
| 10. |
Inulin |
Fiber-like substance -- selectively supports growth
of immune-enhancing intestinal flora. |
25 mg |
| 11. |
Maitake Mushroom
(Grifola frondosa) |
Herb rich in antioxidants and polysaccharides -- immunomodulating substances used in China and Japan for immune-enhancing effects. Promotes healthy immune and
liver function. |
25 mg |
| 12. |
-- |
-- |
-- |
| 13. |
Olive Leaf Extract
(Olea europaea) |
Herb -- naturally hinders the growth of harmful microorganisms.
|
7.5 mg |
| 14. |
Pomegranate Fruit Extract |
Herbal extract -- rich in antioxidant flavonoids. |
25 mg |
| 15. |
Lactobacillus sporogenes |
Beneficial intestinal organism -- reduces populations
of harmful organisms. |
25 mg |
| 16. |
Reishi Mushroom
(Ganoderma lucidum) |
Herb rich in antioxidants -- detoxifying
and immunomodulating substances -- and in polysaccharides -- they balance the immune system. Used in China and Japan for immune-enhancing effects. Known as ling zhi in China. |
5 mg |
| 17. |
-- |
-- |
-- |
| 18. |
Shiitake Mushroom
(Lentinus edodes) |
Herb rich in polysaccharides -- they balance the immune system. Used in China and Japan for immune-enhancing effects. |
5 mg |
| 19. |
Siberian Ginseng Root Extract
(Eleutherococcus senticosus) |
Herb -- increases resistance
to stress, fatigue and illness. Used in China and Russia. |
50 mg |
| 20. |
--
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-- |
| 21. |
-- |
-- |
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| 22. |
-- |
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| 23. |
-- |
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