Information about what is essential in your diet

I got quite a bit of information from Steve Blake's Vitamins and Nutrients Demystified. This book does cover a lot of other things and goes further in depth into explaining how vitamins and nutrients work within our body. The following information that I got from the book is what is used to construct a diet plan.

 What are vitamins?
They are carbon containing compounds that are needed for nutrition. Some vitamins, like vitamin D, can be created within our bodies. Others have to be consumed, like vitamin C. 

What are water-soluble vitamins?
  • Water soluble vitamins circulate freely in our blood. 
  • Fat soluble vitamins are stored inside our fats. 
  • Vitamin C and all B vitamins are water soluble vitamins. 
  • Except for vitamin B9 and vitamin B12, all other excess water soluble vitamins are eliminated through the kidneys and peed out. 
  • Can be lost during cooking, especially if food is boiled in water.
  • When eating, best taken with water. 
Here are  the different types of vitamin Bs:
  • B1 (Thiamin)
  • B2 (Riboflavin)
  • B3 (Niacin)
  • B5 (Pantothenic Acid)
  • B6 (Pyridoxine)
  • B7 (Biotin)
  • B9 (Folic Acid)
  • B12 (Cyanocobalamin)
Importance of vitamin Bs:
  • Needed to break down carbohydrates, fats, and proteins to produce energy. 
  • Helps create neurotransmitters and help you deal with stress.
  • Makes and controls cholesterol.
  • Needed to build haemoglobin.
  • Helps reduce risk of heart disease.
  • Makes hormones like melatonin which is needed for sleep. 
  • Take it earlier in the day, as it helps make you feel energised.
About Thiamin (Vitamin B1)
  • Produces energy from carbohydrates. 
  • Take it together with magnesium to convert it to TPP, its active or useful form. 
  • RDA for an adult female (like myself) is 1.1mg. You can refer to the rest of the RDA here.
  • You can get part of your thiamin supply from nutritional yeast (or Vegemite).
  • You can get the rest of your thiamin supply from edamame, as edamame also contains magnesium. 
  • Deficiency could be caused by eating lots of raw fish with it. Raw fish, shellfish and seafood break down the thiamin found in other food sources. 
About Riboflavin (Vitamin B2)
  • It is responsible for helping you burn fat. 
  • Helps body get rid of toxins.
  • Regulate production of glutathione.
  • Take it together with pyridoxine (found in bananas) as it helps regulate it. 
  • Needed for energy production.
  • RDA for an adult female is 1.1mg daily. RDA for others found here.
  • You can get it from edamame and from nutritional yeast. 
About Niacin (Vitamin B3)
  • The coenzyme form of niacin is known as nicotinamide adenine nucleotide.
  • This is the active form that is required to release energy from carbs, fats, and proteins and alcohol.
  • It is made in the body from the amino acid tryptophan. 
  • You can eat a food high in niacin (like corn), but if your diet doesn't have enough tryptophan, you could still get a niacin deficiency. 
  • Getting more than 2000mg of niacin from supplements can be toxic. 
  • It can lower the amount of bad cholesterol in your body.
  • RDA of tryptophan is 5mg per kg of body weight.
  • You can get tryptophan from edamame. 
About Pantothenic Acid (Vitamin B5)
  • Generates energy and creates cholesterol.
  • Needed to create hormones like melatonin.
  • Good for nervous system. 
  • Freezing and canning food halves the available amount of pantothenic acid. 
  • You can get some of it from edamame, some of it from guava and some of it from sunflower seeds.
  • RDA is 5mg for an adult female. You can find the RDA chart here.
  • If you are on the pill, you will need to take more of it. 
About Pyridoxine (Vitamin B6)
  • Stored inside muscle tissue. 
  • Used to create energy, neurotransmitters, and heme (part of haemoglobin).
  • Drinking alcohol will cause a deficiency.
  • Removes homocysteine in your blood (which you get from eating too much meat). Homocysteine increases chances of getting heart disease. 
  • You can get it from bananas and tofu. 

About Biotin (Vitamin B7)
  • Needed to produce energy and burn fats.
  • Already made inside the body.
  • You will need healthy gut bacteria to create the biotin in your body.
  • A good source of gut bacteria is that from sauerkraut or miso paste. 
  • Eating lots of raw eggs will lead to a biotin deficiency. 
  • Too much pantothenic acid might also lead to a deficiency. 
About Folate (Vitamin B9)
  • Folate is the form of the vitamin that you find in food. 
  • Folic acid is the form that you get from vitamin supplements. 
  • Folate helps create DNA, get rid of excess homocysteine, and protect DNA against changes that might lead to cancer. 
  • Needs to be taken with vitamin B12 so as it get it to activate. 
  • You can get it from nutritional yeast, which also has vitamin B12. 
  • RDA of folate is 400 mcg for an adult female. You can find the chart here.
About Cobalamin (Vitamin B12)
  • Helps body get rid of excess homocysteine and convert it into methionine, which protects DNA and prevents cancer. 
  • Needed for energy production and to protect nervous system.
  • Needed to create haemoglobin.
  • Bound to protein and released in food when food is in the stomach.
  • If the stomach is damaged (through drinking alcohol, overuse of painkillers, smoking, or viral infections), there might be less absorption of vitamin B12.
  • Food with sulfur helps protect the stomach lining. 
  • Yu can get it from nutritional yeast. 
  • Destroyed when boiled in water and inactivated when placed in the microwave. 
  • RDA for Cobalamin is 2.4mcg for an adult female. You can find the chart here.
About Choline
  • Not essential for life.
  • if you have enough methionine, B12 and folate, your body makes its own choline.
  • Useful for improving memory. 
About L-carinitine
  • Created inside your body if you have adequate amounts of methionine, lysine, iron, vitamin B6, vitamin B3, and vitamin C
About Alpha Lipoic Acid
  • Your body creates its own ALA.
  • You can top it up with nutritional yeast. 
About Bioflavonoids
  • Not essential for life
  • Act as antioxidants
  • Should be taken with vitamin C 
  • Prevents breakdown of vitamin C in body
  • One type is Rutin: helps body produce collagen, strengthens blood vessels, found in prunes and apricots
  • Another type is Anthocyanins: found in foods with a purplish hue (blueberries, prunes, raspberries, grapes, beetroot, cranberries) - the purple pigment prevents cancer.
  • Hesperidin - helps blood vessels, reduces inflammation in body - gotten from citrus fruits
  • Catechins - found in tea, red wine, cocoa, and guava
About Coenzyme Q10
  • Made by the body.
  • Needed for energy production. 
  • Has an antioxidant effect.
  • Also found in edamame. 
About Orotic Acid
  • Not essential.
  • Enhances usefulness of vitamin B12 and folate.
  • Can be found in carrots and beetroot. 
Linoleic Acid
  • Essential for life.
  • Also known as omega six.
  • Sunflower seeds are high in it.
  • A source is that of vegetable oils, so a lot is already taken in. 
  • Too much can cause headaches and inflammation.
Linolenic acid
  • Also known as omega three.
  • Essential for life.
  • Food sources rich in it include chia seeds, soybean and walnuts.
  • Reduces risk of heart disease, hardening of arteries, and pneumonia.
Torulitine
  • Not a vitamin.
  • Found in sesame seeds, egg yolks or pumpkin.
  • Known to improve memory, concentration and strengthen red blood cells.
Vitamin U
  • Not a vitamin.
  • Anti-ulcer factor found in cabbage. 

Vitamin C
  • Essential vitamin needed for healing, immunity and building of collagen. 
  • A person cannot go a month without it without developing disease.
  • If you take too much, you can get intestinal irritation, especially if the acidic form is taken. 
  • Aspirin reduces the amount in blood.
  • The RDA is 75mg.
  • If taking the acidic form of the supplement, do not take more than 100mg at a time. 
  • Optimally, take 200mg to 2grams daily.
  • From food sources, only the form found in citrus juice causes irritation.
  • In large doses, especially from supplements, can combine with free metals in the body, like iron, to form free radicals.
  • Breaks down into oxalic acid and eliminated through kidneys. 
  • Heat, light, and oxygen reduces the amount that is preserved in food and in supplements.
  • Best taken from fresh, uncooked sources.
  • Per 100 grams, guava contains 228.3 mg of vitamin C.
About Fat Soluble Vitamins
  • Found in the liver and fatty tissue in the body. 
  • Includes vitamin A, D, E, and K. 
About Vitamin A
  • Form found in fruits and vegetables is known as beta-carotene.
  • Only the beta carotene form is safe for consumption in large doses. 
  • The form of vitamin A found in animal liver and supplements is known to be toxic. It can cause birth defects and osteoporosis. 
  • Beta carotene can enhance vision in low light. 
  • Vitamin A found in animal liver does not have antioxidant effect.
  • Beta carotene is found abundantly in spinach, broccoli, and prunes. 
  • RDA for an adult female is 700 mcg. 
  • You can find the chart here.
  • 100 grams of prunes have more than 700 mcg of beta carotene. 

About Vitamin E
  • Found largely in sunflower seeds and almonds.
  • Protects areas of body that store fats.
  • In large doses can encourage bleeding. 
  • Essential for fertility. 
  • Able to neutralise free radicals. 
  • Prevents clogging of arteries. Increases circulation and energy.
  • Rice bran oil is rich in tocotrienol, a form of vitamin E that is good for the skin that reduces scarring from skin injuries. 
  • Needs to be taken with vitamin C, else might act as a free radical. 
  • RDA is 15 mg. You can get this from 66.5 grams of sunflower seeds. 
  • You can find the RDA chart here.
  • Frying and heating would destroy vitamin E.
  • Food processing also destroys vitamin E.
  • Can also be destroyed by air. 
  • If taken in synthetic form, twice as many milligrams is needed.
  • Half of the synthetic forms do not function as vitamin E in the body.
  • Avoid taking supplement before surgery.
About Vitamin D
  • Made in the skin under exposure to sunlight for 15 minutes a day, 3 times a week. 
  • Wearing sun protection of spf 8 and above reduces exposure by 95%. Exposure is also reduced in winter. People with darker skin will have more risk for deficiency. 
  • Can be toxic if taken orally through animal products and supplements. Could cause bone loss and kidney stones. 
  • Needed for bone formation.
  • Possesses anti-cancer properties. 
  • You can find the RDA chart here.
About Vitamin K
  • Found in green leafy vegetables like kale.
  • A cup of kale can contain 215 mcg of vitamin K. That is more than the 122mcg recommended amount for adult women. You can find the RDA chart here.
  • Not stored in the body.
  • Needed for normal blood clotting. 
  • Needed for bone strength.
  • Bacteria in the large intestines also create vitamin k (it creates a form called vitamin K2. Vitamin K1 is the form that we get through our diet).
  • Most vitamin K is lost through bile or urine.
  • Regular intake is necessary. 
About Minerals
  • There are 2 types - macro and micro (or trace).
  • Macro minerals are needed in larger amounts. 
  • Not destroyed through cooking but may leach in water through boiling. 
  • Absorption could be limited by phytates and oxalates.
  • Phytates are found in grains and beans.
  • Oxalates are found some green vegetables. Spinach is high in oxalates. Kale is low in oxalates. 

About Macro-minerals
  • They include calcium, phosphorus, magnesium, sulfur, potassium, sodium and chloride.
  • The first three are needed for bones. The bones store these minerals that the body draws from. 
  • Your body needs calcium for muscular contractions and blood clotting. 
  • Potassium, sodium, and chloride help to keep the blood's acidity within normal range. 

About Calcium
  • Needed for bone growth and immune system.
  • Excess sodium causes calcium losses.
  • Makes up for 2% of body weight. 
  • 99% of it is found in bone and teeth. The rest is found in blood and soft tissue.
  • Bones are constantly being dissolved and made. If the rate in which they are dissolved is higher than the rate in which they are made, you run the risk of osteoporosis. If they are made faster than they are dissolving, you are growing.
  • It releases blood sugar from storage for use.
  • May prevent intestinal cancer.
  • In alcoholism, magnesium loss can result in bone loss.
  • If there is excess protein the blood, calcium is needed to neutralise the acid in the blood.
  • A high protein diet could lead to calcium loss. 
  • Only 30% of calcium is absorbed from food. 
  • Supplemental calcium is not able to prevent or heal bone loss.
  • Most of it should come from food. 
  • Weight-bearing exercises help to stimulate bone formation and increase bone density. 
  • An adult female should take 1 gram a day. You can find the RDA chart here.
  • Sesame seeds and soymilk are rich in calcium and magnesium.
  • In 100 grams, sesame seeds contain 975mg of calcium - that is higher than the amount of calcium found in milk! There is only 125 mg of calcium found in milk. 
  • Kidney stones are formed due to high rates of excretion of calcium in the urine, which is due to excess sodium intake. 
  • Less lead is absorbed into the blood if there is more calcium. 
About Protein
  • 46-56 grams is needed daily to be burnt for energy. You only need 0.8 grams of protein for every 1kg you weigh. 
  • Excess protein produces excess acid in the system which disrupts the alkaline/acid balance of the body.
  • The kidneys regulate acidity in the body, so excess protein puts a strain on the kidneys. 
  • Vegetables leave an alkaline residue that offsets the acidity produced by excess proteins. 
  • A diet rich in animal protein would increase the amount of insulin-growth factor 1 (IGF-1) in the body, leading to higher rates of cancer. 
About Magnesium
  • Too much magnesium can result in low blood pressure and lethargy.
  • It is needed for metabolic reactions, needed to make nucleic acid, fats, and proteins. 
  • It is needed for proper blood clotting and to hold calcium in teeth.
  • Aerobic energy creation requires magnesium.
  • Deficiency slows the energy producing cycle.
  • When magnesium is low, calcium levels fall too.
  • You need it for muscle relaxation.
  • Alcoholism, irritable bowel syndrome and prolonged diarrhoea results in deficiency.
  • Magnesium loss through urine increases in the elderly.
  • The RDA for adult females is 320 mg daily. You can get the RDA chart here.
  • You can get 351mg from 100 grams of sesame seeds. 
  • Absorption from supplements is poor. 

About Phosphorus 
  • Helps strengthen the bones.
  • Needed in energy production and storage. 
  • Creates energy store for skeletal muscles and for the brain.
  • Maintains the acidity level of the blood.
  • Deficiency is rare.
  • Alcoholism, starvation, diabetes could lead to deficiency.
  • Present in high amounts in sunflower seeds.
  • Lessens availability of calcium, magnesium, and iron. (Take sunflower seeds separately from sesame seeds)
  • Too much phosphorus can lead to heart disease, joint pain, or fatigue. 

About Sulfur 
  • Deficiency is rare, unless diet is really low in protein.
  • Needed to create glutathione, an antioxidant.
  • Needed to create coenzyme A.
  • RDA of sulfur is 14 mg per 1kg of body weight.
  • 1 cup of tea has 430 mg of sulfur. 
  • 1 cup of cocoa has 400 mg of sulfur.
  • 1 cup of coffee ahas 110 mg of sulfur. 
About Sodium
  • Most foods start with little sodium and a lot of potassium. After processing, this is reversed and foods end up with a lot of sodium and little potassium. 
  • You just need a teaspoon of salt every day.
  • The excess is retained in kidneys. When kidneys retain more water, blood pressure is increased and this could lead to stroke. 
  • Extra water flushes sodium out of kidneys. 
  • Foods high in salt have been linked to stomach cancer. 
  • It could lead to calcium loss, leading to osteoporosis. 
About Potassium
  • Needed by cells to function well.
  • Needed in order to break down carbohydrates for energy production. 
  • Decreases calcium loss through kidneys.
  • Helps to buffer blood acidity.
  • Vomiting, drug use, laxative use, and kidney disease might cause a deficiency. 
  • Large amounts of liquorice can lower potassium levels.
  • Deficiencies result in fatigue, muscle weakness, and bloating.
  • Adequate intake is 4.7 grams. 
  • 100 grams of guava contains 417mg.
  • 100 grams of bananas contain 368mg.
  • 100 grams of sunflower seeds contain 645mg. 
  • Potassium deficiency is rate.
  • Excess potassium from supplements can cause cardiac arrest, weakness, and gastrointestinal disturbances. 

About Water
  • Only 10% of the water in our body gets recycled. 
  • It is needed to transport nutrients and wastes throughout the body, and to maintain blood pressure and blood volume. 
  • It lubricates joints and eyes and maintains body temperature. 
  • Lean tissue contains three quarter of water but fats only contain a quarter of water. 
  • 15% of water is lost through diffusion through skin, 12% is lost through lungs as water vapour. 5% is lost through faces. Amount of loss can change due to humidity, health conditions, and exercise. 
  • Average daily losses are around 2.5 litres of water. 
  • If diuretics are taken (like coffee or tea), there is even more water loss and more water has to be taken in. 
  • Inadequate intake of water is linked to higher rates of bladder cancer. 
  • 10% of the water you get is from energy metabolism - when cells produce energy from oxygen and food, water is a byproduct. That is why when you burn more fat or fast, you will tend to urinate more. 
About Trace Minerals
  • Processing removes a large amount of trace minerals.
  • Zinc, copper, and chromium are found in low amounts in western diets. 
  • Some are eliminated through kidneys, some through bile. 
  • Lead and mercury are trace minerals which are toxic. 
  • Boiling causes minerals to be leached into water. 

About Iron
  • Only 10% of dietary iron is absorbed.
  • Harmful in large amounts but needed in body.
  • Stores oxygen in muscles.
  • Needs to transport and store oxygen in blood. 
  • If not bounded to protein, will oxidise and cause damage in cells. 
  • Helps create collagen, hormones, and neurotransmitters. 
  • Iron deficiency made worse by vitamin A deficiency.
  • Copper helps with iron absorption.
  • If taken with food, iron supplement does not interfere with zinc supplementation.
  • Iron should not be taken with calcium.
  • Iron should be taken with vitamin A and vitamin C. Taking iron with fermented goods like sauerkraut and fermented soya sauce also increases bioavailability.
  • Stores of iron are depleted slowly. 
  • Signs of fatigue and apathy are associated with iron deficiency. 
  • Iron is needed if living in cold conditions. 
  • Lack of iron contributes to problems in learning, memory, and behaviour.
  • Athletes need higher amount of iron.
  • Heme iron is found in meat, it is better absorbed. However, it does not mean that it is a better form of iron. Iron that is too easily absorbed will more likely oxidise and is less likely to be regulated. Regulated iron means that when the body has enough stores of iron, the extra iron will not enter the blood. 
  • Non-heme iron is found in plants and non-meat animal products like eggs or dairy. It makes up 90% of iron in diets. Just because iron is more readily absorbed from meat sources, it does not mean that meat has more iron than non-meat sources. For instance, there is 1mg of iron in 100 grams of chicken breast and 2.6mg of iron in 100 grams of beef but 13.9mg of iron in 100 grams of cocoa powder and 3.3mg of iron in 100 grams of lentils. 
  • The body does not get rid of iron easily. It can build up over time and become toxic in some people. 
  • Too much iron causes free radical damage. 
  • If only heme (meat-based) iron is taken, 18 mg is needed. If non-heme iron is taken, 33mg is needed as RDA for an adult female. You will need to take 1.8 times as much iron from non-heme sources as compared to heme sources. 
  • Here is the RDA chart on iron for heme sources.
  • Apart from cocoa powder, other good sources of non-heme iron include cashews, with 6.68mg per 100g and tofu, with 5.4mg per 100 grams. 
  • Spinach has a lot of iron in it but also has oxalates that bind to iron, decreasing bioavailability.
  • Tanins like wine, tea, and coffee inhibit absorption. If getting iron from meat, you might want to consider taking these as well. 
About Zinc

  • Needed for growth. Children with little zinc fail to grow properly. 
  • If too much is taken, less copper is absorbed.
  • Calcium in phytates (like from tortillas), may interfere with zinc absorption.
  • Zinc deficiency can cause a vitamin A deficiency even if there is enough vitamin A.
  • Prolonged diarrhoea, alcoholism and severe burns cause deficiency.
  • Infants fed cow's milk more susceptible to deficiency.
  • Breast milk has zinc for the first 6 months of breastfeeding.
  • You can find 5mg in sunflower seeds and 7.8mg in 100 grams of sesame seeds. 
  • The RDa for an adult female is 8mg. You can find the RDA chart here.
  • Not good to take it with dairy products.
  • Too much zinc supplementation (through pills) might cause gastrointestinal disturbances and vomiting. 

About Iodine
  • Almost all iodine is absorbed.
  • It is needed to make thyroid hormones. The richest source is in seafood and seaweed.
  • Increases the burning of fats and regulates burning of carbohydrates. 
  • Lack of it causes thyroid gland enlargement, brain damage in foetuses.
  • Taking too much Brussels sprouts, cabbage, cauliflower, kale, turnip and boy Choy may prevent the body from using iodine. 
  • The upper limit for adults is 1100 mcg.
  • The RDA for an adult female is 150mcg. You can get the RDA chart here.
  • It is best taken with selenium. 
About Selenium

  • Essential in small amounts.
  • Part of antioxidant, glutathione.
  • Works well with iodine to keep the thyroid functioning healthily.
  • RDA for adult females is 55mcg. You can find the RDA chart here.
  • The upper limit is 440 mcg. 
  • Too much from supplements can increase chances of getting type 1 skin cancer. 
  • Selenium from supplements is poorly absorbed, most is lost in urine. 
  • Selenium found in food is 90% absorbed.
  • Sesame seeds is a good source of selenium. 
  • A large Brazil nut has 140 mcg of selenium. 

About Copper

  • Needed for energy production and getting rid of free radicals. 
  • Links collagen and elastin.
  • Bones need it.
  • Also needed for blood vessel health.
  • Needed to metabolise serotonin, a natural appetite suppressant.
  • Adequate intake for adult females is 900 mcg. You can get the AI chart here.
  • Upper limit is 10 mg. 
  • You can get 631mg from 36 grams of sunflower seeds.
  • Possible to get overdose/toxicity if drinking out of copper cups. This could lead to liver damage and this will reduce production of red blood cells. 

About Manganese

  • Helps detoxify body from ammonia that is produced from the burning of amino acids.
  • RDA is 1.8mg. You can get the RDA chart here.
  • You can get this from 2 slices o whole wheat bread or 3/4 cups of sunflower seeds.
  • The upper limit is 11mg. 
  • Foods high in phytates, like soybeans, and foods high in oxalic acid, like spinach, inhibit absorption. 
  • Helps with wound healing.
  • If there is a lot of manganese found in drinking water, it could cause toxicity leading to nerve problems. 


About Fluoride

  • Prevents tooth decay.
  • Can get from fluoridated water.
  • Major source is swallowing of toothpaste while brushing teeth.
  • Too much can cause fluorosis - pitting of the tooth enamel. 
  • Too much fluoride in water can cause skeletal deformities. 

About Chromium
  • Only 1% of dietary chromium is absorbed. 
  • Trivalent chromium is the form of chromium needed for nutrition.
  • Enhances the effects of insulin in removing fat from blood and clearing glucose from blood.
  • Insulin resistance happens when there is so much insulin in the body due to overeating that the body response to insulin decreases. Chromium helps to sensitise the body to respond to insulin.
  • Helps relieve type 2 diabetes.
  • Heavy exercise increases the amount of chromium needed.
  • The RDA for the adult female is 25 mcg. You can find the chart here.
  • Absorption is increased by vitamin C.
  • A cup of broccoli contains 22 mcg.
  • Brazil nuts are very high in chromium.
  • A cup of grape juice contains 8 mcg.
  • 39 grams of oats contain 5.38mcg.
  • Those with liver or kidney disease need to watch intake.
  • No news of side effects from excess trivalent chromium.

About Molybdenum
  • Almost all molybdenum is absorbed. 
  • Used by enzymes.
  • Deficiency is rare, unless due to faulty intravenous feeding.
  • Exposure to more than 10mg a day could cause gout-like symptoms.
  • Removes toxins in blood.
  • Found in beans. 

About Nickel

  • Essential
  • Needed in anaerobic production of energy.
  • Works with iron and sulfur to release energy from carbohydrates.
  • Found in black tea and cocoa powder. 
  • Suggestion is to take around 100 mcg a day.

About Silicon

  • Needed to strengthen connective tissue.
  • Found in oats. 
About Vanadium

  • Needed for bone growth.
  • Found in oats and sunflower seeds.


About Cobalt
  • Almost all cobalt is absorbed.
  • Not an essential nutrient, 

About Lead

  • Toxic to body,
  • Could be found in some baby food and fruit juices for babies. 

About Mercury

  • Highly toxic for people.
  • Could be found in fish and shellfish.

Comments

Post a Comment