The New Optimum Nutrition Bible
Page 51
TOXICITY None below 1,000 mg
Best food sources Pumpkin seeds (11.2 mg), parsley (6.2 mg), almonds (4.7 mg), prunes (3.9 mg), cashews (3.6 mg), raisins (3.5 mg), Brazil nuts (3.4 mg), walnuts (3.1 mg), dates (3 mg), pork (2.9 mg), cooked dried beans (2.7 mg), sesame seeds (2.4 mg), pecans (2.4 mg).
Best supplement Amino acid–chelated iron is three times more absorbable than iron sulfate or oxide.
Helpers Vitamin C (increases iron absorption), vitamin E, calcium but not in excess, folic acid, phosphorus, stomach acid.
Robbers Oxalates (spinach and rhubarb), tannic acid (tea), phytates (wheat bran), phosphates (fizzy soft drinks, food additives), antacids, high zinc intake.
MAGNESIUM
What it does Strengthens bones and teeth, promotes healthy muscles by helping them to relax, so important for PMS. Important for heart muscles and the nervous system. Essential for energy production. Involved as a cofactor in many enzymes in the body.
Deficiency signs Muscle tremors or spasms, muscle weakness, insomnia or nervousness, high blood pressure, irregular heartbeat, constipation, fits or convulsions, hyperactivity, depression, confusion, lack of appetite, calcium deposited in soft tissue, for example, kidney stones.
How much?
RDA 400 mg
ODA 500 mg
SUPPLEMENTARY RANGE 50 to 250 mg
TOXICITY None below 1,000 mg
Best food sources Wheat germ (490 mg), almonds (270 mg), cashews (267 mg), brewer’s yeast (231 mg), buckwheat flour (229 mg), Brazil nuts (225 mg), peanuts (175 mg), pecans (142 mg), cooked beans (37 mg), garlic (36 mg), raisins (35 mg), green peas (35 mg), potato skins (34 mg), crab (34 mg).
Best supplement Amino acid chelate and citrate are twice as well absorbed as magnesium carbonate or sulfate.
Helpers Vitamins B1, B6, C, and D and zinc, calcium, and phosphorus.
Robbers Large amounts of calcium in milk products, proteins, fats, oxalates (spinach, rhubarb), phytate (wheat bran, bread).
MANGANESE
What it does Helps form healthy bones, cartilage, tissues, and nerves. Activates more than twenty enzymes, including an antioxidant enzyme system. Stabilizes blood sugar, promotes healthy DNA and RNA. Essential for reproduction and red blood cell synthesis, important for insulin production, reduces cell damage. Required for brain function.
Deficiency signs Muscle twitches, childhood growing pains, dizziness or poor sense of balance, fits, convulsions, sore knees, joint pain.
How much?
RDA 2 mg
ODA 10 mg
SUPPLEMENTARY RANGE 1 to 9 mg
TOXICITY Not a concern
Best food sources Watercress (0.5 mg), pineapple (1.7 mg), okra (0.9 mg), endive (0.4 mg), blackberries (1.3 mg), raspberries (1.1 mg), lettuce (0.15 mg), grapes (0.7 mg), lima beans (1.3 mg), strawberries (0.3 mg), oats (0.6 mg), beets (0.3 mg), celery (0.14 mg).
Best supplement Amino acid chelate, manganese citrate, or gluconate.
Helpers Zinc, vitamins E, B1, C, K.
Robbers Antibiotics, alcohol, refined foods, calcium, phosphorus.
MOLYBDENUM
What it does Helps rid the body of protein breakdown products such as uric acid. Strengthens teeth and may help reduce the risk of cavities. Detoxifies the body from free radicals, petrochemicals, and sulfites.
Deficiency signs Deficiency signs are not known unless excess copper or sulfate interferes with its utilization. Animals show signs of breathing difficulties and neurological disorders.
How much?
RDA 75 mg
ODA None established
SUPPLEMENTARY RANGE 100 to 1,000 mcg
TOXICITY Intakes of 10 to 15 mg/day cause a high incidence of goutlike symptoms associated with high uric acid.
Best food sources Tomatoes, wheat germ, pork, lamb, lentils, beans.
Best supplement Amino acid–chelated molybdenum.
Helpers Protein including sulfur-containing amino acids, carbohydrates, fats.
Robbers Copper, sulfates.
PHOSPHORUS
What it does Forms and maintains bone and teeth. Needed for milk secretion. Builds muscle tissue. Is a component of DNA and RNA. Helps maintain pH of the body. Aids metabolism and energy production.
Deficiency signs Dietary deficiencies are unlikely since it is present in almost all foods. May occur with long-term antacid use or with stresses such as bone fracture. Signs include general muscle weakness, loss of appetite, and bone pain, rickets, and osteomalacia (softening of bones).
How much?
RDA 1,000 mg
ODA 800 mg
SUPPLEMENTARY RANGE Not necessary to supplement
TOXICITY No known cases; however, it may result in deficiency of calcium, increased neuroexcitability, and convulsions.
Best food sources Present in almost all foods.
Best supplement Calcium phosphate, lecithin, monosodium phosphate.
Helpers Correct calcium to phosphorus ratio, lactose, vitamin D.
Robbers Too much iron, magnesium, aluminum.
POTASSIUM
What it does Enables nutrients to move into and waste products to move out of cells. Promotes healthy nerves and muscles, maintains fluid balance in the body, relaxes muscles, helps secretion of insulin for blood sugar control to produce constant energy. Involved in metabolism, maintains heart functioning, stimulates gut movements to encourage proper elimination.
Deficiency signs Rapid irregular heartbeat, muscle weakness, “pins and needles,” irritability, nausea, vomiting, diarrhea, swollen abdomen, cellulite, low blood pressure resulting from an imbalance of potassium to sodium ratio, confusion, mental apathy.
How much?
RDA 3,500 mg
ODA 2,000 mg
SUPPLEMENTARY RANGE Not necessary to supplement
TOXICITY At an intake of around 18,000 mg, cardiac arrest may occur.
Best food sources Watercress (329 mg), endive (316 mg), cabbage (251 mg), celery (285 mg), parsley (540 mg), zucchini (248 mg), radishes (231 mg), cauliflower (355 mg), mushrooms (371 mg), pumpkin (339 mg), molasses (2,925 mg).
Best supplement Potassium gluconate/chloride, sustained-release potassium, seaweed, brewer’s yeast.
Helpers Magnesium helps to hold potassium in cells.
Robbers Excess sodium from salt, alcohol, sugar, diuretics, laxatives, corticosteroid drugs, stress.
SELENIUM
What it does Antioxidant properties help to protect against free radicals and carcinogens. Reduces inflammation, stimulates the immune system to fight infections, promotes a healthy heart, and helps vitamin E’s action. Required for male reproductive system, needed for metabolism.
Deficiency signs Family history of cancer, signs of premature aging, cataracts, high blood pressure, frequent infections.
How much?
RDA None established
ODA 100 mcg
SUPPLEMENTARY RANGE 25 to 150 mcg
TOXICITY None below 750 mcg; when it interferes with normal structure and functions of proteins in hair, nails, and skin, garlic breath may occur.
Best food sources Tuna (0.116 mg), oysters (0.65 mg), molasses (0.13 mg), mushrooms (0.13 mg), herring (0.61 mg), cottage cheese (0.023 mg), cabbage (0.003 mg), beef liver (0.049 mg), zucchini (0.003 mg), cod (0.029 mg), chicken (0.027 mg).
Best supplement Selenomethionine, selenocysteine.
Helpers Vitamins E, A, and C.
Robbers Refined food, modern farming techniques.
SODIUM
What it does Maintains the body’s water balance, preventing dehydration. Helps nerve functioning. Used in muscle contraction, including the heart muscle. Utilized in energy production, helps move nutrients into cells.
Deficiency signs Dizziness, heat exhaustion, low blood pressure, rapid pulse, mental apathy, loss of appetite, muscle cramps, nausea, vomiting, reduced body weight, headache.
How much?
RDA 2,400 mg
ODA 2,400 mg
SUPPLEMENTARY RANGE Not necessary to s
upplement
TOXICITY May occur with high intake from processed foods and restricted water intake, edema, high blood pressure, kidney disease.
Best food sources Sauerkraut (664 mg), olives (2,020 mg), shrimp (2,300 mg), miso (2,950 mg), beets (282 mg), ham (1,500 mg), celery (875 mg), cabbage (643 mg), crab (369 mg), cottage cheese (405 mg), watercress (45 mg), red kidney beans (327 mg).
Best supplement None needed. Plentiful in food.
Helpers Vitamin D.
Robbers Potassium and chloride counteract sodium, to keep a balance in the body.
ZINC
What it does Component of over two hundred enzymes in the body, component of DNA and RNA, essential for growth. Important for healing, controls hormones that are messengers from organs such as the testes and ovaries, aids in coping with stress effectively. Promotes a healthy nervous system and brain especially in the growing fetus, aids bone and teeth formation, helps hair shine. Essential for constant energy.
Deficiency signs Poor sense of taste or smell, white marks on more than two fingernails, frequent infections, stretch marks, acne or greasy skin, low fertility, pale skin, tendency to depression, loss of appetite.
How much?
RDA 15 mg
ODA 20 mg
SUPPLEMENTARY RANGE 5 to 20 mg
TOXICITY 2,000 mg or more can result in gastrointestinal irritation, vomiting, anemia, reduced growth, stiffness, loss of appetite, and death. Zinc has been administered to patients in tenfold excess of the dietary allowances for years without adverse reactions, but copper levels should be monitored.
Best food sources Oysters (148.7 mg), gingerroot (6.8 mg), lamb (5.3 mg), pecans (4.5 mg), dry split peas (4.2 mg), haddock (1.7 mg), green peas (1.6 mg), shrimp (1.5 mg), turnips (1.2 mg), Brazil nuts (4.2 mg), egg yolks (3.5 mg), whole wheat (3.2 mg), rye (3.2 mg), oats (3.2 mg), peanuts (3.2 mg), almonds (3.1 mg).
Best supplement Amino acid chelate, zinc citrate, and picolinate are better than zinc sulfate or oxide.
Helpers Stomach acid; vitamins A, E, and B6; magnesium, calcium, phosphorus.
Robbers Phytates (wheat), oxalates (rhubarb and spinach), high calcium intake, copper, low protein intake, excess sugar intake, stress; alcohol prevents uptake.
Essential fats
OMEGA-3 (EPA, DHA)
What it does Promotes a healthy heart, thins the blood. Reduces inflammation. Improves functioning of the nervous system. Promotes neurotransmitter balance and reception. Relieves depression, schizophrenia, attention deficit, hyperactivity, and autism. Improves sleep and skin condition, helps balance hormones, reduces insulin resistance.
Deficiency signs Dry skin, eczema, dry hair or dandruff, excessive thirst, excessive sweating, poor memory or learning difficulties, inflammatory health problems such as arthritis, high blood lipids, depression, PMS or breast pain, water retention.
How much?
RDA None established
ODA 350 mg of EPA, 350 mg of DHA
SUPPLEMENTARY RANGE EPA 150 to 550 mg, DHA 100 to 500 mg
TOXICITY None established. Substantial excess can lead to oily skin and loose bowels.
Best food sources Mackerel, swordfish, marlin, tuna, salmon, sardines, flaxseeds, sunflower seeds.
Best supplement While ALA (alpha-linolenic acid) is the actual essential nutrient found in seeds and nuts, from which EPA and DHA can be made in the body, EPA and DHA are a much more potent form of omega-3.
Helpers Niacin, vitamin B6, vitamin C, zinc, magnesium, and manganese help convert ALA to EPA/DHA and then prostaglandins. Antioxidant nutrients help to protect them.
Robbers Frying, storage, food processing such as hydrogenation, smoking, alcohol.
OMEGA-6 (GLA)
What it does Promotes a healthy heart, thins the blood. Reduces inflammation. Improves functioning of the nervous system. Promotes neurotransmitter balance and reception. Relieves depression, schizophrenia, attention deficit, hyperactivity, and autism. Improves skin condition, helps balance hormones, reduces insulin resistance.
Deficiency signs Dry skin, eczema, dry hair or dandruff, excessive thirst, excessive sweating, PMS or breast pain, water retention.
How much?
RDA None established
ODA 150 mg
SUPPLEMENTARY RANGE 110 to 260 mg
TOXICITY None established. Substantial excess can lead to oily skin and loose bowels.
Best food sources Safflower oil, sunflower oil, corn oil, sunflower seeds, pumpkin seeds, walnuts, wheat germ, sesame seeds.
Best supplement While linoleic acid is the actual essential nutrient found in seeds and nuts, from which GLA can be made in the body, GLA is a much more potent form of omega-6. This can also be converted to arachidonic acid, another very important essential fatty acid.
Helpers Niacin, vitamin B6, vitamin C, zinc, magnesium, and manganese help convert linoleic acid into GLA and then prostaglandins. Antioxidant nutrients help to protect them.
Robbers Frying, storage, food processing such as hydrogenation, smoking, alcohol.
Semiessential nutrients
BIOFLAVONOIDS
What they do Help vitamin C work. Strengthen capillaries. Speed up healing of wounds, sprains, and muscle injuries. Antioxidant.
Deficiency signs Easy bruising, varicose veins, frequent sprains.
How much?
RDA None
ODA None
SUPPLEMENTARY RANGE 50 to 1,000 mg
TOXICITY None known
Best food sources Berries, cherries, citrus fruit.
Best supplement Citrus bioflavonoids, rosehip extract, berry extracts.
Helpers Vitamin C.
Robbers Free radicals.
CHOLINE
What it does Component of lecithin, which helps break down fat in the liver. Facilitates movement of fats into cells and synthesis of cell membranes in the nervous system; protects the lungs.
Deficiency signs Developmental abnormalities in newborn babies, high blood cholesterol and fat, fatty liver, nerve degeneration, high blood pressure, atherosclerosis, senile dementia, reduced resistance to infection.
How much?
RDA None established
ODA None established
SUPPLEMENTARY RANGE 25 to 150 mg
TOXICITY None known
Best food sources Lecithin, eggs, fish, liver, soybeans, peanuts, whole grains, nuts, legumes, citrus fruits, wheat germ, brewer’s yeast.
Best supplement Lecithin.
Helpers vitamin B5, lithium.
Robbers Alcohol, birth control pills.
COENZYME Q10
What it does Central role in energy metabolism. Improves heart function and other functions. Helps normalize blood pressure. Increases exercise tolerance. Antioxidant, boosts immunity.
Deficiency signs Lack of energy, heart disease, poor exercise tolerance, poor immune function.
How much?
RDA None
ODA None
SUPPLEMENTARY RANGE 10 to 90 mg
TOXICITY None known
Best food sources Sardines (6.4 mg), mackerel (4.3 mg), pork (2.4–4.1 mg), spinach (1 mg), soybean oil (9.2 mg), peanuts (2.7 mg), sesame seeds (2.3 mg), walnuts (1.9 mg).
Best supplement Coenzyme Q10 in a lipid base (aids absorption).
Helpers B complex, iron.
Robbers Stimulants, sugar.
INOSITOL
What it does Needed for cell growth. Required by the brain and spinal cord and for formation of nerve sheaths. Mild tranquilizer. Maintains healthy hair. Reduces blood cholesterol.
Deficiency signs Irritability, insomnia, nervousness, hyperexcitability reduction in nerve growth and regeneration, low HDL level.
How much?
RDA None established
ODA None established
SUPPLEMENTARY RANGE 25 to 150 mg
TOXICITY None known
Best food sources Lecithin granules, legumes, soy flour, eggs, fish, liver, citrus fruits, melon, nuts, wheat germ, brewer’s yeast.
Best supplement Lecithin granules or capsules.
Helpers Choline.
Robbers Phytates, antibiotics, alcohol, tea, coffee, birth control pills, diuretics.
PART 9 Food Fact File
Food Fact File
Which protein foods?
The protein in foods varies in both its quantity and quality. The table below-shows you how much protein is in the listed foods (percentage of calories as protein), how much of the food you would need to eat to obtain 20 grams of protein, and how “usable” the protein is, which is a measure of its quality in isolation. Less “usable” protein sources may become highly usable when combined with other foods (see this page). Most people need no more than 35 grams a day, so two of any of the servings below would suffice. If the quality of the protein is high, one and a half servings may be enough. Pregnant women, people recovering from surgery, athletes, and anyone who does heavy manual work may need three servings a day.
PROTEIN QUANTITY AND QUALITY
Which fats and oils?
Foods vary in the quality and quantity of fat they contain. The perfect diet provides no more than 20 per cent of its calories from fat. However, more important is the kind of fat. Polyunsaturated fats, or rather oils since they are always liquid, are essential, while monounsaturated and saturated fats are not. So, in an ideal food more of the fat is polyunsaturated. The table on the next page shows which fat-containing foods to avoid and which to increase. Those in bold type are best avoided, or limited, because they contain few essential fats, are high in saturated fat, and have an overall high fat percentage.
There are different families of unsaturated fats. The omega-6 and omega-3 families are essential. Ideally, your diet should provide roughly equal amounts of these. The omega-9 family derive from the monounsaturated fat oleic acid, of which olive oil is a good source. These are not essential, but not harmful, except in excess. The table below shows which cold-pressed oils contain which unsaturated fats.