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NUTRIENT AND FOOD GROUPS FOR OPTIMUM HEALTH


Vitamins and Basic Antioxidants
Minerals
Cell and Nervous System
Fruits and Vegetables
Digestion and Absorption
Super Anti-Oxidants
Essential Fatty Acids
Sugars / Saccharides
Immune System
 
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. -- -- --
 
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.      
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
 
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. --
 
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
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