Nutrients
There are seven groups of nutrients which the human body needs to stay healthy - Protein, Carbohydrates ,
Fats, Vitamins, Minerals, Roughage (Dietary Fiber), and Fluid (water). Also, see the Recommended Dietary
Allowance Of Nutritional Elements
1. Protein
There is a popular misconception that meat is the only real source of protein, and thus that a vegetarian diet
is inherently unhealthy due to a lack of protein. It is impossible to stress how untrue this is.
First of all, the Recommended Daily Allowance of protein is not as high as one might think, and many people
- vegetarian or not - eat more protein than their bodies actually need. The approximate RDA of protein is
only 47 grams for women and 54 grams for men.
Secondly, there are many protein-rich vegetarian and vegan foods. The only problem is that vegetable
sources of protein, with the exception of soybeans, are not complete proteins, so you need to eat more than
one in order to get the complete protein.
Vegan sources of protein
l Cereals and grains - wheat, rye, corn...
l Leafy green vegetables, including spinach
l Legumes - beans, lentils, peas, peanuts
l Nuts - almonds, walnuts, cashews...
l Seaweed - kelp, spirulina...
l Seeds - sesame, sunflower...
l Soy products - tofu, tempeh, soy milk...
l Vegetables - Brussel sprouts, new potatoes, yuca
Ovo-lacto sources of protein
l Eggs
l Cheese
l Milk
l Yogurt
As long as vegetarians (and everyone else, for that matter) eat a wide variety of foods, they will easily
manage to eat enough protein - not to mention other nutrients.
If you want to be absolutely certain that you are getting enough protein, you should eat food combinations
which form a complete protein, such as:
l Legumes + seeds
l Legumes + nuts
l Legumes + non-dairy milk
l Grains + legumes
l Grains + non-dairy milk
Note that these combinations don't necessarily have to be eaten at the same time; you can eat one several
hours after the other and still benefit from the complete protein.
As you can see, there are plenty of vegetarian sources of protein, so the next time some "carnivore" says
your diet is unhealthy, you'll know how to respond.
2. Carbohydrates
Carbohydrates are sometimes also called carbs or carbos, and your body can make them. Carbs come in
two different types: sugars and starches. Sugars are called simple carbohydrates. They are called simple
because your body digests them quickly and easily. Simple carbs are usually sweet tasting, like cookies,
candy, soda, and other sugary foods. And some foods from nature - like many fruits - are sources of simple
carbohydrates.
Starchy carbohydrates are called complex carbohydrates. These carbohydrates take longer to be digested
than simple carbohydrates do. Complex carbs are found in foods like bread, noodles, and rice, and in lots of
tasty veggies.
Why Do We Need Carbohydrates?
Carbohydrates have an important job: giving all the cells in your body the energy they need! When you eat
foods with carbohydrates in them, your body breaks them down into two different types of fuel.
For energy that you'll use right away, your body takes those carbs and turns them into glucose. Glucose is
carried in your blood to all the cells in your body, and gives you energy. It powers every part of your body.
Glucose lets you run, jump, think, blink, breathe, and more. Want to swim up and down the coast? Or just
make a tiny piece of toast? Whatever you do, as long as you're using your body, you need the great power
of glucose. Have you ever felt hungry and found it kind of hard to think? That's because you were running
out of glucose, and your brain needed more fuel.
But your cells can only use so much glucose at one time. So when there is glucose left over that can't be
used right away, your cells save it. This leftover glucose is stored in your liver and muscles, and is called
glycogen. The glycogen that doesn't fit into your liver and muscle cells is turned to fat.
Glycogen hangs out until it's needed, and is then released for quick energy when you're exercising. Your
body decides to release the power from either glycogen or fat depending on the type of sport or activity
you're doing, and how long you're doing it. If you're sprinting or doing another quick exercise, your body
calls on glycogen for energy. But if you are exercising for a long time, your body turns to its "reserve tank"
of fuel for energy: fat.
Deficiency Of Carbohydrates
When a person is on a carbohydrate-free diet, protein is used as energy source but the excessive breakdown of
proteins to sugars can lead to excessive ketones being formed in the liver and in strict studies these people
exhibited the same symptoms as those on a starvation regimen.
Symptoms include abnormal fat metabolism, breakdown of body protein, increased sodium excretion, loss of
energy and fatigue. It has been found that small amounts of carbohydrates, between 50 to 100 g, can prevent
these symptoms.
3. Fats
"How many fat grams does that have in it?" How many times have we had this line rammed down our
throats over the last few years? Too many!
Some people will mow the word 'fat' completely out of their diet and end up looking like Uncle Fester in the
process. This article explains why fat is one of the essential ingredients to a healthy diet…
There are so many different fat terms - saturated fat, polyunsaturated fat, monounsaturated fat, etc. How
did that little three-letter word blow up into a seven-syllable word? Scary, isn't it? However, that three-letter
word plays a very significant, very vital part in our diet and overall level of health and fitness.
Most health associations and organizations recommend that you get no more than 30% of your calories from
fat. Generally, people are more concerned about getting too much fat into their diet rather than not enough.
Although too much fat in the diet isn't healthy, too little fat can have some very serious consequences.
Fats and oils are a concentrated source of energy and are necessary for good health and fitness. These are
some of the side effects that can occur when too much fat is trimmed from the diet:
- hair can fall out faster than fleas off of a turkey's back;
- if one is lucky and manages to keep their hair, odds are that it will lose luster and sheen;
- nails can become so brittle, or so hard and curly that they can be used as next year's Christmas ribbon;
- without fat, vital organs will lack cushion;
Fats make up part of all body cells, help us maintain body temperature, and even delay hunger pangs.
Fats in the form of monounsaturated fat help raise levels of protective HDL cholesterol. Some of the foods
that are a good source for monounsaturated fat are the almond and the avocado.
Polyunsaturated fat is valued for its ability to help lower total cholesterol. Safflower oil has the highest
amount of polyunsaturated fat of all the common varieties of oil.
Saturate or Not
Fatty acids are saturated when they are loaded or saturated with all the hydrogen atoms they can carry,
such as those in meats, dairy products and certain tropical oils such as coconut, palm and palm -kernel oils.
Fatty acids with two or more pairs of hydrogen atoms missing, like the main fats in corn, soybean and other
vegetable oils as well as in fish oils are polyunsaturated.
Since changing even a single atom in a molecule can profoundly affect the chemical properties, saturated
and unsaturated fats have very different effects on health. Saturated fats have been associated with raising
blood cholesterol levels, which accumulates on the artery walls and eventually restricts blood flow –
especially to the heart. A high saturated diet is also linked to obesity and certain cancers.
Monounsaturated (from the likes of olive oil) and polyunsaturated fats (from plants and fish) can actually
reduce blood-cholesterol levels by spurring the liver to clear cholesterol from the blood. Omega-3 fatty acids
help to protect the heart against cardiovascular disease by inhibiting the formation of blood clots, lowering
triglyceride levels and stopping the plaque growth that narrow the arteries leading to the heart. To
effectively increase body stores of EPA and DHA (omega-3 main components), it is recommended to
consume fatty fish, soybeans, and flaxseed regularly.
Fatty Acid Balance
The American Heart Association recommends maintaining a fatty-acid balance of 1 : 1 : 1 (saturated :
polyunsaturated : monounsaturated) fatty acids. Although studies are still being conducted to better define
the best fatty acid balance for optimal health, it is known that the ratio of omega-6s to omega-3s in the
body is important. While the ideal ratio is believed to be 5:1, the ratio in the typical Western diet has shifted
to the range of 10:1 to 40:1. Such a skewed ratio could have life-threatening consequences such as heart
abnormalities as well as promoting inflammatory diseases such as rheumatoid arthritis and asthma.
The omega imbalance is probably due to an excessive intake of commercial vegetable oils and a limited
intake of fish. The trend began in the 1960’s when Americans were advised to replace foods high in
saturated fats and cholesterol with polyunsaturated fats. At the same time, more processed foods, low in
omega-3 fatty acids, were being manufactured and consumed.
Currently, there is no US dietary guideline for omega-3s, but many experts consider 3 grams daily a
reasonable amount. As further research is carried out, new information on fatty acids and their effects is
sure to follow.
4. Vitamins
There are two types of vitamins: fat-soluble and water-soluble. When you eat foods that contain fatsoluble
vitamins, the vitamins are stored in the fat tissues in your body and in your liver. They go and wait
around in your body fat until your body needs them. Fat-soluble vitamins are happy to stay stored in your
body for awhile - some stay for a few days, some for up to six months! Then, when it's time for them to be
used, special carriers in your body take them to where they're needed. Vitamins A, D, E, and K are all fatsoluble
vitamins.
Water-soluble vitamins are different. When you eat foods that have water-soluble vitamins, the vitamins
don't get stored as much in your body. Instead, they travel through your bloodstream. They like to travel
quickly, compared with the fat-soluble vitamins, which like to hang around. And whatever your body doesn't
use comes out when you urinate. So these kinds of vitamins need to be replaced often, since they don't like
to stick around! This crowd of vitamins includes vitamin C and the big group of B vitamins - B1 (thiamin), B2
(riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid.
The Fat Soluble Vitamins - A, D, E, and K
In recent years we've heard nutritionists extol the virtues of low-fat diets. However, some fat is necessary
for the body to absorb certain vitamins such as A, D, E, and K. Fat is absorbed in the small intestine. For
people who have Crohn's disease fat absorption is a particular problem. A small intestine that has undergone
surgery to remove diseased sections or is inflamed could impair the ability to absorb fat and the fat-soluble
vitamins.
Vitamin A
Your mother may have told you to eat your carrots because they are good for eyesight. Don't look now, but
your mother was right. Vitamin A, also known as beta-carotene or retinol, is not only important for vision
but also for bones, skin and reproductive organ growth, hormone creation, and tissue repair.
Vitamin A also helps the body fight infection in at least two ways. Lymphocytes are white blood cells that
fight off infection in the body. Lymphocytes need vitamin A to function properly and protect the body from
harmful infections. Vitamin A is also important for maintaining the linings of the eye, mucous membranes,
and the respiratory, urinary, and intestinal tracts. These linings work to prevent bacteria and viruses from
entering the body and causing infections.
Deficiencies in vitamin A can cause night blindness, hinder bone growth, increase susceptibility to infection,
and cause rough skin. Diarrhea, inflammation in the small intestine, and malabsorption of fat can all
contribute to a loss of vitamin A. Symptoms of deficiency include night blindness, dry skin, and increased
infections such as colds, flues, pneumonia, and bronchitis.
Healthy adults can have up to one year's worth of vitamin A stored in the liver (which explains the high
content of vitamin A in animal liver), while children may have only a few weeks' worth. Therefore, children
with IBD may need close monitoring during bouts of inflammation and diarrhea. Too much vitamin A can be
toxic, so supplements should be used with care.
Vitamin A can be found in many foods, but these in particular have significant amounts:
l Carrots
l Sweet potatoes
l Spinach
l Cantaloupe
l Kale
l Red Peppers
l Broccoli
l Mangos
l Apricots
Vitamin D
Vitamin D, calciferol, is a fat-soluble vitamin. It is found in food, but also can be made in your body after
exposure to ultraviolet rays from the sun. Vitamin D exists in several forms, each with a different activity.
Some forms are relatively inactive in the body, and have limited ability to function as a vitamin. The liver
and kidney help convert vitamin D to its active hormone form.
The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus.
Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones. It promotes bone
mineralization in concert with a number of other vitamins, minerals, and hormones. Without vitamin D,
bones can become thin, brittle, soft, or misshapen. Vitamin D prevents rickets in children and osteomalacia
in adults, which are skeletal diseases that result in defects that weaken bones.
Food Sources
Fortified foods are the major dietary sources of vitamin D. Prior to the fortification of milk products in the
1930s, rickets (a bone disease seen in children) was a major public health problem in the United States. Milk
in the United States is fortified with 10 micrograms (400 IU) of vitamin D per quart , and rickets is now
uncommon in the US.
One cup of vitamin D fortified milk supplies about one-fourth of the estimated daily need for this vitamin for
adults. Although milk is fortified with vitamin D, dairy products made from milk such as cheese, yogurt, and
ice cream are generally not fortified with vitamin D. Only a few foods naturally contain significant amounts of
vitamin D, including fatty fish and fish oils.
Exposure To Sunlight
Exposure to sunlight is an important source of vitamin D. Ultraviolet (UV) rays from sunlight trigger vitamin
D synthesis in the skin. Season, latitude, time of day, cloud cover, smog, and suncreens affect UV ray
exposure. For example, in Boston the average amount of sunlight is insufficient to produce significant
vitamin D synthesis in the skin from November through February. Sunscreens with a sun protection factor of
8 or greater will block UV rays that produce vitamin D, but it is still important to routinely use sunscreen
whenever sun exposure is longer than 10 to 15 minutes. It is especially important for individuals with limited
sun exposure to include good sources of vitamin D in their diet.
Vitamin D And Osteoporosis
It is estimated that over 25 million adults in the United States have, or are at risk of developing
osteoporosis. Osteoporosis is a disease characterized by fragile bones. It results in increased risk of bone
fractures. Having normal storage levels of vitamin D in your body helps keep your bones strong and may
help prevent osteoporosis in elderly, non-ambulatory individuals, in post-menopausal women, and in
individuals on chronic steroid therapy.
Researchers know that normal bone is constantly being remodeled (broken down and rebuilt). During
menopause, the balance between these two systems is upset, resulting in more bone being broken down
(resorbed) than rebuilt. Estrogen replacement, which limits symptoms of menopause, can help slow down
the development of osteoporosis by stimulating the activity of cells that rebuild bone.
Vitamin D deficiency, which occurs more often in post-menopausal women and older Americans, has been
associated with greater incidence of hip fractures. A greater vitamin D intake from diet and supplements has
been associated with less bone loss in older women. Since bone loss increases the risk of fractures, vitamin
D supplementation may help prevent fractures resulting from osteoporosis.
In a group of women with osteoporosis hospitalized for hip fractures, 50 percent were found to have signs of
vitamin D deficiency. Treatment of vitamin D deficiency can result in decreased incidence of hip fractures,
and daily supplementation with 20 mcg (800 IU) of vitamin D may reduce the risk of osteoporotic fractures
in elderly populations with low blood levels of vitamin D. Your physician will discuss your need for vitamin D
supplementation as part of an overall plan to prevent and/or treat osteoporosis when indicated.
Vitamin K
Vitamin K is used for the body to regulate blood clotting. A deficiency in vitamin K can result in bruising or,
in rare cases, bleeding. The relationship between vitamin K deficiency and the onset of osteoporosis is an
ongoing debate in the medical community. The National Institutes of Health maintain that currently, there is
not enough information to either prove or disprove this theory.
Vitamin K is unusual because it is actually made inside the body. The "good" bacteria in the large intestine
actually synthesize vitamin K for use by the body. About 80% of vitamin K needed is made in this way. The
other 20% must come from food sources. If the "good" bacteria in the intestine is wiped out by antibiotics or
affected by diarrhea, vitamin K production may be decreased. Vitamin K can be toxic in large does, and
supplements should be used with care. Those taking the prescription drug Coumadin (Warfarin sodium)
should not take vitamin K from supplements or food sources.
Vitamin K is found in various foods including:
l Cabbage
l Cauliflower
l Spinach And Other Green Leafy Vegetables
l Cereals
l Soybean
Vitamin E
Vitamin E has eight different forms, each with it's own purpose in the body. The form that is most often used
by our bodies is alpha-tocopherol.
Vitamin E in the form of alpha-tocopherol is an antioxidant that removes free radicals from the body. Free
radicals are a natural result of the metabolic process (the use of glucose by the body for fuel). If not
removed from the body, free radicals can cause damage to the cells in the body. This cell damage may
contribute to cancer or heart disease. The use of vitamin E to prevent these chronic illnesses is still being
studied.
People who don't absorb fat well in their intestines are at risk for a deficiency of vitamin E. If fat is passing
through the intestines unabsorbed, it often results in greasy looking stools and/or diarrhea.
Too much vitamin E in the body is associated with very few health risks, but the long-term effects of vitamin
E supplementation are still unknown.
Vitamin E can be found in both natural and fortified foods, including:
l Wheat Germ Oil
l Almonds
l Safflower Oil
l Corn Oil
l Peanuts
Before starting any program of supplements, talk to your doctor. Vitamin deficiencies are rare in the United
States as most people get all the vitamins they need from food.
Water Soluble Vitamins
Water-soluble vitamins consist of members of the vitamin B complex and vitamin C. They are generally
found together in the same foods with the exception of B12 which is present only in meat and dairy foods.
The others are found in whole grain cereals, legumes, leafy green vegetables, and fruits. The water-soluble
vitamins generally function to assist the activity of important enzymes such as those involved in the
production of energy from carbohydrates and fats. They are often referred to as "cofactors". Other roles may
be defined with further research. The water-soluble vitamins are not stored to a great extent in the body so
frequent consumption is necessary. When present in excess of the body's needs, they are excreted in the
urine. Because they are readily excreted, they are generally non-toxic, although symptoms have been
reported in some individuals taking megadoses of niacin, vitamin C or pyridoxine. The lack of water soluable
vitamins most greatly affects tissues that are growing or metabolizing rapidly such as skin, blood, the
digestive tract and nervous system. These molecules present in fruit, vegetables and grains are all unstable
in the presence of heat so that processing and cooking methods can greatly affect the amount of vitamin
actually available in food.
Vitamin B Complex – The vitamin B complex is traditionally made up of 10 members (listed below) that
differ in their biological actions, although many participate in energy production from carbohydrates and
fats. They were grouped together into a single class because they were initially isolated from the same
sources, liver and yeast.
Thiamine (Vitamin B1) is important for energy metabolism and in the initiation of nerve impulses. A
deficiency of thiamine causes a condition known as beriberi. In certain parts of the world where the diet
consists largely of polished rice, this condition is frequently seen. In these countries, a deficiency in mothers
can cause a deficiency in infants and may lead to death. In the US, thiamine deficiency is most commonly
seen in alcoholics, although it can occur in the presence of several diseases. Pregnancy increases thiamine
requirements slightly and when a pregnancy is associated with a prolonged period of vomiting and/or poor
food intake, thiamine deficiency may result.
The major symptoms of the deficiency are related to the nervous system (i.e. sensory disturbances, muscle
weakness, impaired memory) and the heart (i.e. shortness of breath, palpitations, and heart failure).
Wernicke’s syndrome is a serious complication of alcoholism and thiamine deficiency that may manifest as
impaired muscle coordination, impaired ability to move the eyes, and marked confusion. It may lead to
Korsakoff’s psychosis, a chronic disorder in which memory and learning are impaired.
Thiamine is used to treat thiamine deficiency. There are many unproven uses of thiamine including a
treatment for poor appetite, canker sores, motion sickness, poor memory, fatigue and as an insect repellant.
The RDA for women over 18 years is 1.1 mg; for pregnant women, 1.4 mg; for lactating women, 1.5 mg;
and for men over 14 years, 1.2 mg.
Riboflavin (Vitamin B2) is important in promoting the release of energy from carbohydrates, fats and
proteins. It also aids in maintaining the integrity of red blood cells. Riboflavin deficiency can occur most
frequently in people with long-standing infections, liver disease, and alcoholism. A sore throat and sores at
the corners of the mouth are generally the first symptoms of a deficiency. This can be followed by a swollen
tongue, seborrheic dermatitis, anemia and impaired nerve function. These manifestations are commonly
seen in other diseases, including many vitamin deficiencies. The RDA for women over 18 years is 1 mg; for
pregnant women, 1.4 mg; for lactating women, 1.6 mg, and for men over 14 years, 1.3 mg.
A deficit of cellular energy metabolism may play a role in migraine headaches. A recent study indicated that
high-dose (400 mg/day) riboflavin was effective in decreasing the frequency of migraines. Further studies
are needed to confirm this effect. High dose riboflavin can cause a yellow-orange fluorescence or
discoloration of the urine.
Nicotinic acid (Niacin, Vitamin B3) is important for the release of energy from carbohydrates and fats,
the metabolism of proteins, making certain hormones, and assisting in the formation of red blood cells.
Niacin deficiency causes pellagra, a condition that affects the skin (dermatitis), GI tract (i.e. diarrhea,
nausea, vomiting and swollen tongue) and nervous system. (i.e. headache, depression, impaired memory,
hallucinations and dementia). Frequent causes of a deficiency include a poor diet, isoniazid therapy (used in
the treatment of tuberculosis) and carcinoid tumors. Rarely a deficiency can occur in the presence of
hyperthyroidism, , cirrhosis, pregnancy or lactation.
Dietary niacin and niacin formed within the body from the amino acid tryptophan are converted to
niacinamide. Niacinamide (nicotinamide) is the biologically active form of niacin and it may be preferred as a
supplement because it lacks the flushing effects of niacin. The RDA for women over 14 years is 14 mg; for
pregnant women, 18 mg; for lactating women, 17 mg; and for men over 14 years, 16 mg.
Niacin is used for the treatment of niacin deficiency but at large doses is also used to treat high cholesterol
and triglycerides. High doses should only be taken under the supervision of a physician because there is a
risk of developing serious side effects such as liver dysfunction. There are also several medical conditions
that may be worsened by its use at the high, therapeutic doses. It can cause the release of histamine
resulting in increased gastric acid, therefore it is generally not used in the presence of an active peptic ulcer.
Large amounts can also decrease uric acid excretion, possibly precipitating a gout attack in people
predisposed to this condition, and it can impair glucose tolerance, interfering with blood sugar control in
diabetics. In the treatment of high cholesterol the simultaneous use of niacin withdiabetes mellitus drugs
that inhibit cholesterol formation, known as the HMG-CoA reductase inhibitors (i.e. Lipitor®, Baycol®,
Mevacor®, Zocor® and Pravachol®) increases the occurrence of serious muscle disorders.
Due to common side effects (flushing, nausea, dizziness, itching, low blood pressure), many people do not
tolerate high doses of niacin, even though some may lessen in intensity with continued usage.
Pyridoxine (Vitamin B6) is necessary for the proper function of over 60 enzymes that participate in amino
acid metabolism. It is also involved in carbohydrate and fat metabolism. A deficiency in adults mainly affects
the skin (seborrhea-like lesions around the eyes, nose and mouth), mucous membranes, peripheral nerves
and blood forming system. Convulsive seizures may also occur. Deficiencies can manifest in people with
kidney disease, cirrhosis, alcoholism, impaired gastrointestinal absorption (malabsorption), congestive heart
failure and hyperthyroidism.
The RDA for pyridoxine in women from 19-50 years of age is 1.3 mg; women over 50 years, 1.5 mg; for
pregnant women, 1.9 mg; for lactating women, 2 mg; for men 14 to 50 years of age, 1.3 mg; and for men
over 50 years, 1.7 mg. Prolonged doses in excess of 200 mg. per day have been associated with
neurotoxicity. Pyridoxine may be effective in lowering high levels of homocysteine, a risk factor for heart
disease, decreasing the symptoms of premenstrual syndrome, as an adjunct to other treatments for
improving behavior in autism, and for reversing some of the side effects of flurouracil in cancer patients. It is
also used in treating some metabolic disorders.
Several drugs can increase the pyridoxine requirement, such as hydralazine, isoniazid and oral
contraceptives. Simultaneous use of pyridoxine with amiodarone can increase the risk of drug-induced
sensitivity to sunlight, and pyridoxine can decrease the effects of phenytoin and phenobarbital.
Pantothenic acid (Vitamin B5) is the precursor to coenzyme A that is vital for the metabolism of
carbohydrates, the synthesis and degradation of fats, the synthesis of sterols and the resultant steroid
hormones, and the synthesis of many other important compounds. A deficiency has not been seen in
humans on a normal diet because it is so widely distributed in foods, however it is often included in
multivitamin preparations.
There is insufficient information to establish RDAs for pantothenic acid. The Committee on Dietary
Allowances provides provisional recommendations for adults of 4 to 7 mg. per day.
Folic acid (Vitamin B9) plays a major role in cellular metabolism including the synthesis of some of the
components of DNA. It is necessary for normal red blood cell formation and adequate intake can reduce
damage to DNA.
Folic acid deficiency is a common complication of diseases of the small intestine that interfere with the
absorption of folic acid from food and the recycling of folic acid from the liver back to the intestines.
Alcoholism can result in folic acid deficiency. Folic acid activity can also be reduced by several drugs
including large doses of nonsteroidal anti-inflammatory drugs (NSAIDs), methotrexate, trimethoprim,
cholestyramine, isoniazid, and triamterene. The simultaneous ingestion of folic acid supplements may, in
theory, interfere with the effectiveness of methotrexate cancer treatments, however their combined use in
the treatment of rheumatoid arthritis and psoriasis has resulted in lessened side effects from methotrexate.
Although the anemia that results from folic acid deficiency is not distinguishable than that resulting from B12
deficiency, folic acid deficiency is rarely associated with neurological abnormalities (see Vitamin B12).
Excessive doses of folic acid may mask the anemia that results from B12 deficiency, preventing diagnosis of
the deficiency and allowing progression of neurological damage.
Adequate folic acid intake is associated with a reduced risk of neural tube birth defects. It is recommended
that all women of childbearing age consume at least 400 micrograms of folic acid each day. Folic acid
supplements are also used to lower elevated homocysteine levels, a known risk factor for heart disease.
Recent studies have suggested that folic acid supplements may be effective in lowering the risk of colon
cancer. Topical folic acid formulations are used for gingival hyperplasia that result from phenytoin therapy
and for gingivitis associated with pregnancy.
The RDA for folic acid for adults over 13 years, 400 micrograms; for pregnant women, 600 micrograms; and
lactating women, 500 micrograms.
Vitamin B12 (Cyanocobalamin) is important for the proper functioning of many enzymes involved in
carbohydrate, fat and protein metabolism, synthesis of the insulating sheath around nerve cells, cell
reproduction, normal growth and red blood cell formation. It is essential for proper folic acid utilization. A
deficiency results in anemia, gastrointestinal lesions and nerve damage. Many drugs can interfere with the
absorption of vitamin B12 including drugs commonly used to treat ulcers (such as cimetidine, omeprazole),
and drugs used to treat seizures (such as phenytoin and phenobarbital).
A protein called intrinsic factor is secreted by the stomach and is required for vitamin B12 absorption from
the lower part of the small intestine. Signs of B12 deficiency often occur in the presence of adequate B12
intake, but result from impaired absorption. Conditions that are associated with this include some gastric
surgeries, pancreatic disorders, bacterial overgrowth or intestinal parasites, and damage to the intestinal
cells.
The RDA for vitamin B12 for adults is 2.4 micrograms; for pregnant women, 2.6 micrograms; and for
lactating women, 2.8 micrograms. Approximately 10 to 30% of people over 50 years of age have difficulty
absorbing food-bound vitamin B 12, so they should eat foods fortified with the vitamin or take a supplement.
Vitamin B12 and folic acid have a close relationship. A deficiency in either one results in abnormal synthesis
of DNA in any cell in which cell division is taking place. Tissues such as the blood forming system are most
severely affected, therefore an early sign of deficiency of either vitamin is a type of anemia termed
megaloblastic anemia.
Choline is traditionally not a vitamin, however it was identified as part of the vitamin B complex and has
several important functions. Choline is a component of many biological membranes and fat transport
molecules in the blood. It is able to stimulate the removal of excess fat from the liver. Choline serves as the
precursor to many substances including a the transmitter of the parasympathetic nervous system,
acetylcholine. Some athletes use choline to delay muscle fatigue because acetylcholine is involved in muscle
contraction, but this effect has not been proven. A deficiency is uncommon except among people receiving
long-term IV nutrition. It is added to infant formulas to approximate the amount found in human milk.
The Daily Reference Intake (DRI) is 550 mg for adult males and lactating females; 425 mg for adult
females; and 450 mg for pregnant females. Oral choline supplements have not been proven to be effective
in treating memory loss, Alzheimer’s disease, dementia and schizophrenia.
Inositol is an important part of cell membranes and is part of a signaling mechanism that transmits
information from the outside to the inside of cells. Some evidence suggests it participates in the movement
of fat out of the liver and intestinal cells, and that it may reverse desensitization of serotonin receptors,
however this remains to be confirmed. Although it may be effective in treating panic disorders, depression
and obsessive-compulsive disorders, these uses remain to be verified.
A dietary need for inositol has not been established, probably due to its production by gut bacteria, the
existence of tissue stores following absorption from food, and possible synthesis in some organs. It may be
added to infant formulas to approximate the content of human milk.
Biotin has an important role in carbohydrate and fat metabolism. It can be synthesized by gut bacteria and
recycled. A deficiency rarely occurs in humans. If raw egg whites are consumed in large quantities, a biotin
deficiency can occur. Signs of a deficiency include dermatitis, muscle pain, loss of appetite, slight anemia, an
inflamed tongue, and weakness. There is no RDA for biotin.
Vitamin C (Ascorbic Acid) has many important functions in the body. It is a powerful antioxidant,
protecting against oxidative damage to DNA, membrane lipids and proteins. It is involved in the synthesis of
numerous substances such as collagen, certain hormones and transmitters of the nervous system, lipids and
proteins. It is necessary for proper immune function, a fact that has led many to use vitamin C to prevent or
treat colds, although this has not been supported by current studies. It may, however, shorten or reduce the
severity of a cold.
Vitamin C deficiency causes scurvy that is characterized by capillary fragility resulting in bruising and
hemorrhaging, inflammation of the gums, loosening of the teeth, anemia and general debility that can lead
to death. The RDA for adults 15 years and older is 60 mg; for pregnant women, 70 mg; and for lactating
women in the first six months, 95 mg decreasing to 90 mg for the second six months. There may be
increased vitamin C requirements for people taking estrogens, oral contraceptives, barbiturates,
tetracyclines, aspirin and for cigarette smokers. Large doses of vitamin C can interfere with many laboratory
tests. Side effects from large doses include nausea, vomiting, heartburn, abdominal cramps, headache and
diarrhea.
Diets containing 200mg or more of vitamin C from fruits and vegetables are associated with a lower cancer
risk, particularly for cancers of the colon, lung, mouth, esophagus and stomach. The consumption of dietary
supplements have not been shown to have the same effect. It may block the formation of N-nitrosamines,
cancer-causing agents from certain foods. Ascorbic acid alone does not appear to prevent heart disease,
however the combined use with vitamin E may reduce the risk of heart disease.
5. Minerals
Minerals are the basic building blocks of all things, both living and non-living. Their functions in
our bodies are critical and are essential for good health.
The body utilizes over 80 minerals for maximum function. Because our plants and soils are so nutrient
depleted, even if we eat the healthiest foods, we are not getting all the minerals we need. Evidence of
mineral malnutrition are various minor and serious health conditions such as energy loss, premature
aging, diminished senses, and degenerative diseases like osteoporosis, heart disease, and cancer.
In many cases, these could be prevented with proper mineral supplementation.
The more you learn about the benefits of minerals, the more you will be able to take charge of your own
health!
Every living cell depends on minerals for proper structure and function. Minerals are needed for the
formation of blood and bones, the proper composition of body fluids, healthy nerve function, proper
operation of the cardiovascular system, among others. Like vitamins, minerals function as co-enzymes,
enabling the body to perform its functions including energy production, growth and healing. Because all
enzyme activities involve minerals, they are essential for the proper utilization of vitamins and other
nutrients. Nutritionally, minerals are grouped into two categories: bulk or essential minerals, also called
macro-minerals, and trace minerals or micro-minerals. Macro-minerals such as calcium and magnesium are
needed by the body in larger amounts. Although only minute quantities of trace minerals are needed, they
are nevertheless important for good health. Micro -minerals include boron, chromium, iron, zinc, and many
others.
Three basic classifications of minerals exist. They are "metallic minerals," "chelated minerals," and "colloidal
minerals."
Metallic minerals are found in their pure elemental form or as salts such as sodium chloride and zinc
sulfate. They are the most commonly used form in nutritional supplements, especially for the essential
minerals, because larger amounts are indicated. They are generally the least expensive form of minerals but
their primary disadvantage is that their degree of absorption is the least of all three forms. Although
they have their place, metallic minerals do not represent the full spectrum of all the trace minerals that are
known to be of value in human nutrition.
Chelated minerals are the next step up the ladder in so far as the body's ability to assimilate. The term
"chelate" originates from a Greek word that means "claw." In this process, be it either in the laboratory or in
nature itself, a metallic mineral is "chelated" with an amino acid. The amino acid actually surrounds the
metallic mineral like a claw and thereby helps to solubilize it, making the "mineral chelate" more bio -
available or useful to the body. Examples of chelated minerals are the magnesium aspartate (magnesium
chelated with the natural aspartic acid) and chromium picolinate (chromium chelated with picolinic acid). In
many cases, chelated minerals are about 40% more efficient in regards to absorption and
assimilation into the body than metallic minerals .
Colloidal minerals are those that occur in nature in the colloid state. That is, they are minute particles that
either are or can be easily dispersed in a medium such as water. In that they are made up of such small
particles, there is a major increase in surface area giving them greater exposure to the liquid or solvent they
are to be distributed in. This results in increased solubility, bio-availability, absorption, and usefulness to the
body. Plant-derived colloidal minerals provide the best of all forms of minerals not only because of
this increased solubility but also because they are associated with natural plant tissue. This gives them all
the advantages of chelated and metallic minerals and more!
6. Roughage (Dietary Fiber)
Roughage helps food to be processed, so that it can pass easily through the digestive system. Also referred
to as dietary fiber, roughage is that portion of plant-related foods (such as fruits, legumes, vegetables and
whole grains) that cannot be completely digested. Besides the accepted benefits of fiber in reducing cancer
and serious health concerns, studies have shown that fiber markedly decreases mycotoxicity. Fiber acts like
a sponge, soaking up acids from the body. It also works like a broom, cleaning out the intestines.
What is the difference between insoluble and soluble fiber?
Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes
through your digestive tract largely intact. Both types of fiber are important in the diet and provide benefits
to the digestive system by helping to maintain regularity. Soluble fiber has some additional benefits to heart
health.
What are some good sources of soluble fiber?
Soluble fiber is found in oats, peas, beans, certain fruits, and psyllium (pronounced sil'e-um). Psyllium is a
grain that is found in some cereal products, in certain dietary supplements, and in certain bulk fiber
laxatives. Read labels carefully to check for the addition of psyllium.
What are the benefits of soluble fiber?
In additional to the digestive system benefits mentioned above, soluble fiber has been scientifically proven
to reduce blood cholesterol levels, which may help reduce your risk of heart disease. In fact, the Food and
Drug Administration recently authorized food companies to use a health claim for soluble fiber from both
psyllium and oats. For example, the new claim for psyllium states, "Soluble fiber from foods with psyllium
husk, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."
Overall, how much fiber should I eat and how much soluble fiber do I need?
Americans should eat 20-35 grams of fiber each day, including both soluble and insoluble fiber. The average
American currently eats 12-17 grams of fiber a day. Only about 1/4 of this is soluble fiber; therefore, the
average American is eating only 3-4 grams of soluble fiber--below the recommended amount of 5-10 grams.
Eating 3 grams a day of soluble fiber from oats or 7 grams a day of soluble fiber from psyllium has been
shown to lower blood cholesterol levels.
Elevated levels of blood cholesterol may increase your risk of heart disease. Your doctor is familiar with your
family history and other possible risk factors, can assess your overall health, and help you set goals to
reduce your risk, including reducing cholesterol.
7. Fluid
Your body is approximately 70 percent water, and water is the environment within which all of your other
nutrients function. Dehydration, or the loss of body water, can disturb cardiovascular function, cell
metabolism, and temperature regulation. In general, dehydration leading to body weight losses of only 2
percent may lead to decreases in aerobic endurance capacity.
Food Portion Fiber Soluble Insoluble
Fruits
Apple 1 Medium 2.9 0.9 2.0
Orange 1 Medium 2.0 1.3 0.7
Banana 1 Medium 2.0 0.6 1.4
Vegetables
Broccoli 1 stalk 2.7 1.3 1.4
Carrots 1 large 2.9 1.3 1.6
Tomato 1 small 0.8 0.1 0.7
Potato 1 medium 1.8 1.0 0.8
Corn 2/3 cup 1.6 0.2 1.4
Grains
All-Bran 1/2 cup 9.0 1.4 7.6
Oat Bran 1/2 cup 4.4 2.2 2.2
Cornflakes 1 cup 0.5 0 0.5
Rolled Oats 3/4 cup cooked 3.0 1.3 1.7
Whole-wheat
Bread
1 slice 1.4 0.3 1.1
White Bread 1 slice 0.4 0.3 0.1
Macaroni 1 cup cooked 0.8 0.5 0.3
Legumes
Green Peas 2/3 cup cooked 3.9 0.6 3.3
Kidney Beans 1/2 cup cooked 6.5 1.6 4.9
Pinto Beans 1/2 cup cooked 5.9 1.2 4.7
Lentils 2/3 cup cooked 4.5 0.6 3.9
The body must continuously be in a proper state of hydration. Because 2.5 liters of water is lost each day
through normal bodily functions, this must be replaced. There are two major issues that emphasize the need
to keep the body adequately hydrated with water of the best quality, content, and structure so it can
maintain homeostasis. First, the water we put in our body must be able to prevent toxins and chemical
substances from accumulating and creating destructive influences on cells. Water must bring all minerals
and nutrients required for cell metabolism, and remove any substances that can damage the cell. It must
also be able to protect cell walls from damage and invasion. Second, since water is involved in every
function of the body, it must act as a conductor of electrochemical activity, such as neurotransmission, by
moving water from one nerve cell to another smoothly and effectively.
Water vs. Coke
Water
l 75% of Americans are chronically dehydrated. (Likely applies to half world population)
l In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.
l Even MILD dehydration will slow down one's metabolism as much as 3%.
l One glass of water will shut down midnight hunger pangs for almost
100% of the dieters studied in a U -Washington study.
l Lack of water, the #1 trigger of daytime fatigue.
l Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and
joint pain for up to 80% of sufferers.
l A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and
difficulty focusing on the computer screen or on a printed page.
l Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk
of breast cancer by 79%, and one is 50% less likely to develop baldder cancer
Are you drinking the amount of water you should every day?
COKE
l In many states (in the USA) the highway patrol carries two gallons of Coke in the truck to remove
blood from the highway after a car accident.
l You can put a T -bone steak in a bowl of coke and it will be gone in two days.
l To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the "real thing" sit for one hour,
then flush clean. The citric acid in Coke removes stains from vitreous china.
l To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of
Reynolds Wrap aluminum foil dipped in Coca-Cola.
l To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble
away the corrosion.
l To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.
l To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil,
and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix
with the Coke for asumptuous brown gravy.
l To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent,
and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road
haze from your windshield.
For Your Info
l The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days.
Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in
osteoporosis.
l To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material
place cards reserved for Highly corrosive materials.
l The distributors of coke have been using it to clean the engines of their trucks for about 20 years!
Now the question is, would you like a glass of water or coke?
RDA - Recommended Dietary Allowance Of Nutritional Elements
RDA, or known by its full name, the Recommended Daily Allowance, is busy being revised and will
be called the Dietary Reference Intake (DRI) and is a collaborative effort between the USA and
Canada.
Until publication of the new DRI, we herewith refer to the old RDA schedule, with some of the new
DRI worked in, as a point of reference only.
Ratings For:
l fat soluble vitamins,
l water soluble vitamins,
l minerals and other nutritional elements.
The RDA represents the establishment of a nutritional norm for planning and assessing dietary intake, and are the
levels of intake of essential nutrients considered to be adequate to meet the known needs of practically all healthy
people.
These figures were first published in 1943 and have been updated and expanded as data became available.
When introducing the new revision of the RDA in 1974, Dr. Alfred E. Harper, the then Chairman of the Committee
on Dietary Allowances, Food and Nutrition Board said "...However requirements differ with age and body size;
among individuals of the same body size owning to differences in genetic makeup; with the physiologic state of
individuals - growth rate, pregnancy, lactation; and with sex. .."
With this in mind, herewith the tables as they stand at the moment:
Fat Soluble Vitamins*
* first figure refers to the old RDA listing while the second figure refers to the newer DRI listing
Age Energy Protein Vitamin A Vitamin D Vitamin E Vitamin K
k. cal g IU *ug RE IU *ug IU *mg TE *ug
Children 4-6 1,800 30/24 2,500 500 400 5 9 7 -/20
7-10 2,400/
2,000
36/28 3,300 500 400 5 10 7 -/30
Males 15-18 3,000 54/59 5,000 1,000 400 5 15 10 -/65
19-24 3,000/
2,900 54/58 5,000 1,000 400 5 15 10 -/70
25-50 2,700 56/63 5,000 1,000 - 5 15 10 -/80
50+ 2,400 56/63 5,000 1,000 - 10 15 10 -/80
Females 15-18 2,100 48/44 4,000 800 400 5 12 8 -/55
19-24 2,100 46/46 4,000 800 400 5 12 8 -/60
25-50 2,000 46/50 4,000 800 - 5 12 8 -/65
50+ 1,800 46/50 4,000 800 - 10 12 8 -/65
Water Soluble Vitamins*
* first figure refers to the old RDA listing while the second figure refers to the newer DRI listing
Minerals and others*
* first figure refers to the old RDA listing while the second figure refers to the newer DRI listing - age groups
have also been changed on certain nutrients to range from 9-13, 14 -18,19-30,31-50, 51 -70 and 71+ -
figures above merely for illustration and information.
Please be advised that these tables above must not be used to treat or diagnose - they are merely brought to you for information, in order to give you a
better understanding on the dynamics involved, and the changing importance of vitamins and nutrition as well as their importance in maintaining
optimum health
Age
Ascorbic
Acid
Folacin/
Folate Niacin Riboflavin Thiamine Vitamin
B6
Vitamin
B12
mg mcg mg mg mg mg mcg
Children 4-6 40/45 200/75 12 1.1 0.9 0.9/1.1 1.5/1.0
7-10 40/45 300/100 16/13 1.2 1.2/1.0 1.2 2.0/1.4
Males 15-18 45/60 400/200 20 1.8 1.5 2.0 3.0/2.0
19-24 45/60 400/200 20/19 1.8/1.7 1.5 2.0 3.0/2.0
25-50 45/60 400/200 18/19 1.6/1.7 1.4/1.5 2.0 3.0/2.0
50+ 45/60 400/200 16/15 1.5/1.4 1.2 2.0 3.0/2.0
Females 15-18 45/60 400/180 14/15 1.4/1.3 1.1 2.0/1.5 3.0/2.0
19-24 45/60 400/180 14/15 1.4/1.3 1.1 2.0/1.6 3.0/2.0
25-50 45/60 400/180 13/15 1.2/1.3 1.0/1.1 2.0/1.6 3.0/2.0
50+ 45/60 400/180 12/13 1.1/1.2 1.0 2.0/1.6 3.0/2.0
Age Calcium Phosphorous Iodine Iron Magnesium Zinc Selenium Fluoride
mg mg ug mg mg mg *ug *mg
Children 4-6 800 800/500 80/90 10 200/130 10 -/20 -/1.1
7-10 800 800 110/120 10 250 10 -/30 -/3.2
Males 15-
18
1200/1300 1200/1250 150 18/12 400/410 15 -/50 -/3.8
19-
24
800/1000 800/700 140/150 10 350/400 15 -/70 -/3.8
25-
50
800/1000 800/700 130/150 10 350/420 15 -/70 -/3.8
50+ 800/1200 800/700 110/150 10 350/420 15 -/70 -/2.9
Females 15-
18
1200/1300 1200/1250 115/150 18/15 300/360 15/12 -/50 -/3.1
19-
24
800/1000 800/700 100/150 18/15 300/310 15/12 -/55 -/3.1
25-
50
800/1000 800/700 100/150 18/15 300/320 15/12 -/55 -/3.1
50+ 800/1200 800/700 80/150 10 300/320 15/12 -/55 -/3.1
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