Читать книгу The Illustrated Food Remedies Sourcebook - Norman Shealy - Страница 5
Introduction
Оглавление“Let food be thy medicine and medicine be thy food.”
Hippocrates, the father of medicine
Food is required for life. From the simplest one-celled organism to the most complex of animals—all require a variety of essential nutrients to stay alive and function healthily.
Over the years, a number of diets, both fad and scientifically led, have existed to promote a healthy lifestyle, reduce obesity, and improve well-being. Countless diets and nutrition regimes have come and gone, including, among others, the Paleolithic (Paleo) diet, with its focus on wild foods, the low-carbohydrate Atkins diet, and the nutrition-based, low-carb diet promoted by Dr. Broda Barnes. However, the most crucial element to take from any one of these is the focus on nutrients for health and listening to the needs of your own body. The Illustrated Food Remedies Sourcebook provides a reference to promote health and well-being, as well as to cure ailments and illnesses, nourishing from the inside out. Feel free to read the book from cover to cover, or dip in and out, using the index at the back to guide you. Simple tweaks to your everyday diet could add up to huge changes in your future health!
Current U.S. Department of Agriculture Vitamin and Mineral Recommendations
| Micronutrient | Current DV1 | UL2 |
| Vitamin A | 5,000 IU | 3,000 mcg (10,000 IU) |
| Vitamin C | 60 mg | 2,000 mg |
| Calcium | 1,000 mg | 2,000 mg |
| Iron | 18 mg | 45 mg |
| Vitamin D | 400 IU | 100 mcg (4,000 IU) |
| Vitamin E | 30 IU | 1000 mg |
| Vitamin K | 80 mcg | ND |
| Thiamin | 1.5 mg | ND |
| Riboflavin | 1.7 mg | ND |
| Niacin | 20 mg | 35 mg |
| Vitamin B6 | 2 mg | 100 mg |
| Folate | 400 mcg | 1,000 mcg |
| Vitamin B12 | 6 mcg | ND |
| Biotin | 300 mcg | ND |
| Pantothenic acid | 10 mg | ND |
| Phosphorus | 1,000 mg | 4 g |
| Iodine | 150 mcg | 1,100 mcg |
| Magnesium | 400 mg | 350 mg |
| Zinc | 15 mg | 40 mg |
| Selenium | 70 mcg | 400 mcg |
| Copper | 2 mg | 10,000 mcg |
| Manganese | 2 mg | 11 mg |
| Chromium | 120 mcg | ND |
| Molybdenum | 75 mcg | 2,000 mcg |
| Chloride | 3,400 mg | 3.6 g |
1 The table lists the Daily Values (DVs) based on an intake of 2,000 calories, for adults and children four or more years of age. The nutrients in the table above are listed in the order in which they are required to appear on a dietary supplement label. This list includes only those nutrients for which a DV has been established.
These levels may prevent serious deficiency diseases such as pellagra, beriberi and scurvy, however Dr. Emanuel Cheraskin (1916–2001) demonstrated in the late 1970s that the optimal healthy intake of many of these is far higher. For example, we know now that at least 1,000, and even up to 2,000, mg of vitamin C is far healthier. And in adults at least 5,000 units of D3 is healthier.
2 The UL is the tolerable upper limit according to the U.S. government.
Antioxidants
Antioxidants are essential for optimal health. If you eat a wide variety of real food, especially if 80 percent of your food intake is from the plant kingdom, you may get adequate antioxidants. These compounds help decrease free radical molecules, which damage cells and lead to every known disease. The best way to measure antioxidant capacity is Oxygen Radical Absorbance Capacity (ORAC). The following are the most critical antioxidants:
Anthocyanins—these great health enhancers are abundant in many fresh fruits and vegetables, especially the red, orange, and blue ones.
Ascorbic acid—this is vitamin C, and although ascorbic acid in foods is usually associated with bioflavonoids, Szent-Györgyi (1893–1986), who discovered vitamin C, took 10 grams of ascorbic acid daily. In addition, Linus Pauling (1901–94), an eminent 20th-century scientist, was said to take 25 grams. Bioflavonoids are additional antioxidants, but according to Szent-Györgyi and Linus Pauling, they are not essential, and most research on vitamin C has been done with ascorbic acid. I recommend for adults an average of 2,000 mg or 2 grams daily. In viral infections, I have given IVs with 25 to 50 grams daily for a few days. And when treating cancer patients, I have used up to 100 grams IV daily for two or more weeks.
Carotenoids—this family of yellow, orange, and red compounds includes beta carotene, astaxanthin, and lycopene. They are precursors to vitamin A and are safe at very high doses. I prefer 25,000 units of beta carotene and 4 to 10 mg of astaxanthin daily. If you eat cooked tomatoes three times a week, you will get plenty of carotenoids, including lycopene and lutein. Vitamin C, beta carotene and vitamin E work synergistically, and all three are essential for a healthy immune system.
CoQ10 (Ubiquinone)—another master immune enhancer, as well as helping to prevent atherosclerosis. It is also available in a slightly different form as ubiquinol, which is much more expensive. Although ubiquinol may be more potent, mg for mg, I do not think the cost difference is worthwhile. A minimum of 60 mg daily is essential. If you are unfortunate enough to have been placed on a statin drug, you should take 300 mg of CoQ10 daily, to minimize many of the toxic effects of statins.
Flavinoids—additional antioxidants plentiful in fruits and vegetables.
Polyphenols—the final big category of antioxidants, best obtained from a diet plentiful in fruits and vegetables.
Essential Vitamins
Vitamin A—mostly from fish oils, such as cod liver oil. It is not essential if you get adequate carotenoids in your diet. No more than 5,000 units of vitamin A daily are advised, and I take none, because I get adequate carotenoids. Long-term intakes of 10,000 units of vitamin A can be toxic, and 25,000 units daily will make most people toxic within six months or less—with severe headaches and, essentially, swelling of the brain. Beta carotene, astaxanthin, lycopene and lutein are the antioxidants needed to provide vitamin A.
The B Vitamins
All the B vitamins are essential and required for day-to-day metabolism, energy, and function, especially brain function. Although there are recommended daily allowances and minimum daily requirements, there is considerable evidence that, under many stresses, much larger dosages are needed and indeed vital. Personally I think an average intake of 25 mg each of B1, B2, B3, B5, and B6 is wise.
B1, Thiamin—deficiency of B1 leads to beriberi, optic nerve damage, Korsakoff’s syndrome, peripheral neuropathy, and heart failure. All animals require B1, which is made in bacteria, fungi, and plants. Interestingly, B1 is one of the few vitamins which can safely be taken in huge dosages, even up to 1,000 mg. Benfotiamine is a derivative of thiamin, that has been particularly useful in painful nerve disorders and is one of the safest energy boosters; 300 mg daily may give a big boost in energy.
B2, Riboflavin—B2 deficiency causes bloodshot eyes, extreme sensitivity to light, irritability of the eye, infections in the mouth and throat, a weak immune system, and sore tongue and lips. It is critical to energy production and to metabolism in general. Interestingly, 400 mg of riboflavin daily has been very helpful for some migraine patients.
B3, Niacin—B3 deficiency leads to pellagra with delusions, diarrhea, inflamed mucous membranes, mental confusion, and scaly, sore skin, as well as increased risk of type 1 diabetes, Alzheimer’s disease, atherosclerosis, cataracts, and osteoarthritis. Niacin dilates blood vessels, and even 100 mg may cause significant burning sensations in the skin. On the other hand, 500 mg of timed-release niacin is one of the safest and most effective natural ways to lower cholesterol levels. Another form of niacin, niacinamide or nicotinamide, at dosages of 1,500 mg daily, is helpful in osteoarthritis and can be used in orthomolecular psychiatry at even larger dosages to help some psychoses.
B4—no longer considered a vitamin. Also know as adenine, it is a critical component of DNA and RNA.
B5, Pantothenic acid—B5 is one of the most popular “folk remedies” used to treat everything from dandruff to gray hair. B5 deficiency mainly leads to general loss of energy, as B5 is critical to proper metabolism of fats, as well as proteins and carbohydrates. In general, true deficiency occurs primarily in alcoholics and individuals on radically deficient diets. Meats, dairy products, and whole grains are all good sources of B5. High dosages of B5 may cause diarrhea, so I would not recommend more than 25 mg daily, except in rare medically supervised situations.
B6, Pyridoxine (also pyridoxyl and pridoxamine)—B6 occurs in nature in much smaller concentrations than B1, B2, and B3. Deficiency is found especially in patients with heart disease, atherosclerosis, premenstrual syndrome, and carpal tunnel syndrome. It works synergistically to assist in magnesium metabolism, and is safe long term at 100 mg per day. In short-term use, carpal tunnel syndrome responds well to 1,000 mg daily for one month only, 500 mg daily for the second month, and then 100 mg daily. Longer-term use of over 100 mg daily may lead to significant neuropathy.
B7, Biotin—B7 deficiency leads to fatigue, depression, hair loss, nausea, muscle pains, and anemia. Since it is widely available in a variety of foods, deficiency implies a very inadequate diet, or may be found in those who are on some anti-epilepsy drugs.
B8, Inositol—B8 deficiency leads to weakness of the immune system, skin problems, neurological problems, anxiety, depression, polycystic ovaries, psoriasis, hair loss, and fatigue. It is important in cholesterol metabolism and particularly in preventing metabolic syndrome and diabetes. Inositol plus choline makes up lecithin, one of the most critical compounds for nerve function and for memory. Dosages of up to 100 mg of inositol are well tolerated by most people.
B9, Folate (folic acid)—B9 is one of the most critical vitamins, especially during pregnancy, where deficiencies increase the risk of spinal defects and mental retardation in the fetus. In the general population, folate is particularly important in all aspects of brain function and in cholesterol metabolism. Deficiencies also lead to homocysteine increases, and blood levels above 7.5 micromoles per liter are associated with increasing risks of hypertension, heart disease, stroke, and Alzheimer’s disease. In the 1970s, Kurt Oster (1909–88) demonstrated that homogenization of milk led to increased cholesterol and markedly increased the need for folate, with some individuals requiring up to 80 mg daily. It is available in 100 mg capsules, which is what I take daily.
B10, PABA (para amino benzoic acid)—B10 deficiency leads to vitiligo, pemphigus, a variety of autoimmune diseases such as scleroderma, infertility, lupus, rheumatic fever, Peyronie’s disease, anemia, and headache. Unfortunately, dermatologists have pushed PABA as a sunscreen, thus even the small amount of exposure to sun that most people get does not allow them the benefit of sunlight—making vitamin D3. On the other hand, it is a superb way to assist in tanning and avoiding sunburn; 2,000 mg taken orally, especially when combined with 10 mg of astaxanthin, helps markedly in avoiding sunburn. Obviously, it is still important to increase sun exposure slowly—say an hour or two daily and build up. If you are out for more than four hours in the sun, take a second dose of 2,000 mg. And I do not use or recommend sunscreen!
B11, Salicylic acid—B11 is formed in the body from the amino acid phenylalanine, an essential amino acid. It is critical in both DNA and RNA metabolism. Deficiency of B11 leads to anemia, fatigue, poor appetite, and damage to the skin and small intestine.
B12, Cobalamine (also methylcobalamine)—B12 deficiency leads to pernicious anemia, and severe damage to the spinal cord and brain. B12 is found only in animal protein, and all vegans eventually become anemic if they do not take B12 supplements. B12 absorption requires intrinsic factors found in the stomach; however, increasingly after age 60, many individuals develop a deficiency of intrinsic factors. The mucosa of the mouth (sublingual) may absorb B12 better than the stomach, but many with B12 deficiency require shots of this critical vitamin. I think a minimum of 1,000 mcg daily is essential, and in some situations where there is general fatigue, up to 5,000 mcg daily is beneficial.
Vitamin C (ascorbic acid)—Vitamin C is one of the most critical vitamins supporting immune health. The paltry 60 mg recommended daily amount is only 6 percent of that which Dr. Emanuel Cheraskin, a pioneer in vitamin requirement research, found optimal over 30 years ago. I personally recommend 2,000 mg daily for adults. Furthermore, vitamin C does not help restore the most important hormone dehydroepiandrosterone (DHEA), which becomes significantly depleted after age 30, so that by age 80 most individuals have less than 10 percent of what they had at age 25. I have found that 2,000 mg of vitamin C plus 1,000 mg of methyl sufonyl sulphate, raises DHEA by an average of 60 percent (the exact range is a 30 to 100 percent increase). On the other hand, a very small percentage of people who take larger doses of vitamin C will develop kidney stones unless they also take 25 mg of B6 daily. Of course, as I have said, I recommend 25 mg of B1, B2, B3, B5, and B6 for all adults. And in viral infections I have given hundreds of IVs of 25 grams of vitamin C with 100 mg of B6, while in cancer treatment I have given many of the patients 100 grams of vitamin C with 200 mg of B6.
Vitamin D3—of all vitamins, D3 is by far the most commonly deficient. This deficiency leads to a weak immune system, osteoporosis, and increases the risk of arteriosclerosis. Vitamin D3 is the vitamin we make when our skin is exposed to sunlight, and to a great extent deficiency occurs because we live in modern-day caves, and even in the short time most people are outside, they are advised to use sunscreen. The minimum healthy level of D3 intake is 2,000 units daily and the safe level is up to 10,000 units daily. I recommend 50,000 units of D3 once a week. This is safe for adults and is far less expensive than taking daily supplements. For children I recommend taking 50,000 units of D3 once a month by age two. Taking this optimal level of D3 cuts the rate of colds and influenza by at least 80 percent—far safer and more effective than flu shots. D3 is critical for immune health, bone health and strength, and arterial health. If you take no other supplement, take D3. Incidentally, for some reason, the D vitamin that most physicians recommend by prescription is D2, which is far inferior to D3.
Vitamin E, Tocopherols (also tocotrienols)—in infants, vitamin E deficiency leads to blindness, delayed growth, and physical and mental problems. In children, E deficiency leads to liver disease and severe brain damage. In adults, E deficiency leads to cataracts, anemia, age spots, decreased libido, infertility, atherosclerosis, and muscle, liver, bone marrow, and brain dysfunctions. For many decades we were told only about tocopherols—alpha, delta, and gamma—and the mixture was considered most beneficial. More recently it has become unequivocally proven that tocotrienols, the other limb of the E family, are far more potent. The single best source is annatto seeds, not a food we eat commonly. A mixture of just 100 mg daily of the tocotrienols appears to be optimal. It is important to emphasize that there is significant interaction between vitamins A, C, and E, so that a deficiency in any one of these interferes with optimal function of the others.
Carbohydrates
Carbohydrates consist of sugars and starches, each of which is used by the body to produce energy. On the other hand, if more calories are consumed than are burned, carbohydrates are the major contributor to the obesity epidemic. The major reason for the carbohydrate excess is white wheat products, table sugar (sucrose), and corn-based fructose. Not one of these three products is natural. Indeed, in general sucrose is primarily made from sugar cane or sugar beets, which are “refined” to remove all the vitamins and fibre. Thus, intake of these artificial products leads to their robbing the body of its vitamins and minerals in order to metabolize the sugars. I personally have not brought sugar or white flour into my home in 43 years. And, of course, there is no excuse to bring in fructose, the current favourite of the food industry.
White “enriched” flour and bread are also oxymorons. They have no real nutritional value and do a lot of harm. The bottom line is that we need no added high-carbohydrate foods. Indeed, we could live without any carbohydrates, as we can make all the energy we need from fats and proteins. On the other hand, the healthy vegetables, even those with high starch, and the plethora of wonderful fruits carry with them some of our most essential nutrients, vitamins, minerals, and antioxidants.
My number one recommendation for nutrition is to avoid all fast-food restaurants and all packaged, “refined” foods. If the package lists more than basic real food and a bit of salt, it likely contains many of the toxins listed earlier. In the average grocery store, 60 percent of the “food” is junk, and in fast-food restaurants virtually 100 percent is junk. I went to McDonald’s in 1962, took one bite, and as politely as possible in public, I spit it into my napkin and threw it away. I have not been back and will not go back to it or any of its clones.
Throughout the book, “glycemic load” measurements are provided. The glycemic load is the measurement of the amount of carbohydrate in a serving of food. This is not to be confused with the “glycemic index” measurement, which defines how fast a carbohydrate is released as sugar into the blood after eating.
Glucose (Dextrose)
Most simple sugars are found in two chemical variations, L- and D-, meaning rotated left or right. Glucose is the D-form of the simple monosaccharide responsible for our “blood sugar”, the foundation for the Krebs cycle, our energy mechanism, which can use carbohydrates, fats, or amino acids to produce glucose and convert it to citric acid. It is critical that our blood sugar is in the range of 70 and 100 mg/dL when fasting. Ideally, even after a meal, the level should not go above 160 mg/dL. Blood sugar levels below 50 are considered hypoglycemic and can lead to seizures or loss of consciousness. High levels eventually lead to diabetes mellitus, one of the more serious chronic diseases, which leads to increased risks of cancer, hypertension, and stroke. Type 1 diabetes is a disease beginning in childhood or young adulthood, resulting from severe failure of the pancreas. Adult onset or type 2 diabetes is largely the result of excess caloric intake and obesity.
Fructose
Fructose is a much sweeter form of simple sugar, normally found in fruits and honey, but most often as a mixture of dextrose and fructose. High fructose, largely extracted from corn, has become a modern plague, one highly responsible for the obesity epidemic. There are no health benefits to fructose or dextrose when extracted from their natural source.
Sucrose, a disaccharide chemical bonding of glucose and fructose, is almost non-existent except in sugar cane and sugar beets. Once removed from the cane or beets, sucrose is actually toxic, as it lacks all the vitamins and minerals needed to metabolize it. Although healthy individuals can handle 5 to 7 teaspoons of sucrose fairly well, if they have an otherwise healthy, balanced diet, the average American eats 42 teaspoons daily! It is a major contributor to obesity, heart disease, cancer, and diabetes, and was the first “artificial” food.
Honey consists of a mixture of fructose and dextrose, with various percentages depending on the flower source. Interestingly, it is sweeter than dextrose, fructose, or sucrose, so that total sweetness is achieved with one-third less volume than those sources. Natural raw honey has many advantages over sucrose or fructose or any of the artificial sweeteners. If obtained from local sources, it has local pollen and may help prevent seasonal allergies. It contains a small amount of protein, some B vitamins and a wide variety of essential minerals, especially potassium—similar to a fruit. Obviously, it should be eaten in moderation. Except for those who are obese or who have diabetes, using, at the most, up to 5 teaspoons of honey daily is reasonable. Incidentally, honey with cinnamon is much healthier than honey alone. Cinnamon is a great source of chromium, essential for the metabolism of carbohydrates.
Of course, the natural source of fructose or dextrose—fruits—also come with vitamins and minerals, unless they have been artificially removed.
Starches
Complex carbohydrates are found in many starchy vegetables, which are fine eaten in moderation because they also provide vitamins, minerals, and fibre. However, starches provide no health benefits.
Fats
Amino acids and carbohydrates have 4 calories per gram of consumption. Fats carry a whopping 9 calories per gram—although as with all foods, there are some that are healthier than others. Fats have long chains of hydrocarbons—carbon molecules with hydrogen molecules. Saturated fats have no open hydrogen bonds. Monounsaturated fats have one open hydrogen bond and are by far the healthiest, but interestingly, if you take in adequate omega-3s and 6s, you can make all the omega-9 fats you need. Polyunsaturated fats have multiple open hydrogen bonds, favourites of the unethical food industry, which delights in hydrogenating or “saturating” them, producing the totally unnatural and toxic trans-fats. Avoid these artificial foods.
Omega-3
Omega-3s are alpha linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) and are by far the most “essential” fats, as they are anti-inflammatory. They are also among the most critical essential nutrients. Deficiencies lead to low HDL cholesterol and high LDL and triglycerides, and such diverse problems as depression, high blood pressure, atherosclerosis, eclampsia, macular degeneration, schizophrenia, Alzheimer’s, and diabetes. The single best source is wild salmon. Grass-fed beef, beefalo, chicken, and turkey are also excellent. Personally, because I eat a lot of wild salmon and grass-fed meats, I take only 1,000 mg of good omega-3s daily. Because of the potential of mercury contamination in salmon, any supplement of omega-3 should be guaranteed to be mercury-free.
Health benefits (helps with or helps to prevent):
• Arthritis
• Asthma
• Attention Deficit Disorder
• Depression
• Diabetes
• Digestion
• Elevated cholesterol
• Hypertension
• Immune strength
• Macular degeneration
• Osteoporosis
• Cancer
Best sources of omega-3s:
• Wild salmon
• Grass-fed meats and fowl
• Brazil nuts
• Chia seeds
• Flaxseed oil
• Hemp seed oil
• Pumpkin seeds
• Walnut
• Green leafy veggies
• Wheat germ oil
Omega-6
Although omega-6 fats are also essential polyunsaturated fats, the average diet is overloaded with omega-6s, which are found in canola oil, corn oil, peanut oil, safflower oil, soy oil, and sunflower oil, all of which are heavily used by the food industry. I do not recommend any of those oils, as they have a high content of linoleic acid (LA), which is inflammatory. Although LA can be converted to the healthier gamma linoleic acid (GLA), that process is not guaranteed, as many other nutrients are needed for proper conversion. The only good sources of omega-6 are evening primrose oil and blackcurrant seed oil, which naturally contain higher amounts of GLA; however these can also be inflammatory in high concentrations.
The bottom line is you need a ratio of one to one omega-3s to omega-6s. In this optimal ratio, the health benefits are the same as those listed above for omega-3s.
Best sources of omega-6s:
• Raw nuts and seeds
• Evening primose and blackcurrant seed oil
Omega-9
These are the monounsaturated fats, and are not “essential” fatty acids. If you get adequate omega-3s and omega-6s, you do not need an intake of omega-9s.
Best sources of omega-9s:
• Almonds
• Avocados
• Cashews
• Chia seeds
• Hazelnuts
• Macadamia nuts
• Pecans
• Pistachios
• Olives and olive oil
Essential Amino Acids
Although most scientific sources state that there are nine essential amino acids, some also consider taurine to be “conditionally” essential. Considering the fact that 84 percent of depressed people are deficient in taurine, I consider it essential. In general, all the essential amino acids are the L-form, that is rotated on their axis to the left. A few specific examples of D-amino acids will be mentioned. Most amino acids are simple straight “chains” of carbon and nitrogen with attached hydrogen molecules. A few have perpendicular “branches” off to one side.
Histidine
This amino acid is primarily used to make histamine, which reduces sensitivity to allergens. It also enhances uptake of zinc but inhibits absorption of copper. Histidine is critical in stabilizing hemoglobin and protecting against the buildup of carbon monoxide. Levels are usually low in those with fibromyalgia, and deficiency also increases the risk of allergies. Good sources of histidine are pork, cheese, and wheat germ.
Branched Chain Amino Acids: Isoleucine, Leucine, and Valine
These three unique amino acids have branches instead of straight chains of carbon and hydrogen. They are essential for building muscle as well as preventing breakdown of muscle, so they are popular with bodybuilders and heavy exercise enthusiasts. More importantly, they are crucial in protein synthesis, lipid metabolism, and fatty acid metabolism. Interestingly, biotin is essential for the metabolism of both leucine and isoleucine. The branched chain amino acids have been used medically to help prevent breakdown of muscle in bed-ridden patients, such as in amyotrophic lateral sclerosis, tardive dyskinesia, spinocerebellar degeneration, in patients with kidney failure, and in cancer patients, mostly to help prevent muscle wasting. They may also help fatigue and mental concentration, and have even been given intravenously to help reduce brain swelling as a result of severe liver disease. Good food sources are eggs, seaweed, turkey, chicken, lamb, cheese, and fish.
Lysine
One of the best known amino acids, helpful in treating and preventing herpes simplex or fever blisters, where it is taken with zinc. Interestingly, it also increases the absorption of calcium, so one should not take calcium supplements while taking lysine. Grains are notoriously low in lysine, and thus the usual high-grain diet may well lead to deficiencies. Lysine is essential in the formation of collagen and cartilage, so a deficiency may be involved in osteoarthritic and other joint and spinal disc disorders. Deficiency may also be a significant factor in anxiety, as lysine is an anti-anxiety agent, mainly because it is a serotonin antagonist. Serotonin excess is prominent in severe anxiety, especially when diarrhea is a component of the stress reaction. Deficiency of lysine leads to a significant increase in production of serotonin in the amygdala, a major emotional control centre. Dosages of 1,000 mg daily help reduce the frequency of fever blisters in those who are prone to this problem, and during flare-ups up to 3,000 mg may be taken.
Methionine
Methionine is one of the sulphur-containing amino acids and is essential, but without adequate folate, B12, and vitamin C, it creates one of the great health hazards—increased homocysteine, which increases the risk of Alzheimer’s, cancer, hypertension, and stroke. In general, methionine is abundant in all the high-protein foods—meats, eggs, and legumes.
Health benefits (helps with or helps to prevent):
• Detoxifying acetaminophen
• Liver detoxification in general
• Wound healing
Phenylalanine
One of the major building blocks of muscle, L-phenylalanine is also essential for adrenal function. Major sources are the proteins—cheese, eggs, fish, milk, meat. Phenylalanine is significantly transformed to tyrosine, one of the most important foundations for making the thyroid hormone, L-Dopa, norepinephrine, and epinephrine.
Phenylketonuria is a genetic defect in which individuals lack the ability to convert phenylalanine to tyrosine and, in this situation, they need tyrosine to assist them, but they are restricted to life-long avoidance of high-phenylalanine foods. In healthy individuals, tyrosine is not an essential amino acid as it is easily made from phenylalanine.
Health benefits (helps with or helps to prevent):
• ADHD
• Alcohol withdrawal
• Alertness
• Appetite suppressant
• Chronic fatigue
• Cocaine and drug withdrawal
• Heart disease
• Loss of libido
• Narcolepsy
• Pain
• Parkinson’s disease
• Premenstrual syndrome
• Schizophrenia
• Vitiligo
In the early 1980s, there was significant interest in D-phenylalanine, which was said to raise beta endorphins because it inhibited enkephalinase, the enzyme that breaks down naturally produced beta endorphins. Thus, there was great interest in using it for depression and for pain. In the long run it seems no better than L-phenylalanine. However, large doses of L-phenylalanine can interfere with dopamine-enhancing drugs in Parkinsonism and can increase blood pressure, as well as interfere with some antidepressant drugs.
Taurine
As indicated earlier, taurine is not considered “essential” by everyone, but its deficiency is extremely widespread. Taurine cannot be found in vegetables; it occurs only in animal protein. Taurine works to stabilize membrane potential in cells, as does magnesium, and it is often clearly deficient in those suffering epilepsy, migraine, hypertension, and depression. It is another of the sulphur-containing amino acids. Dosages of up to 6,000 mg daily are safe and well tolerated, although may make some individuals slightly sleepy.
Health benefits (helps with or helps to prevent):
• Anxiety
• Chronic fatigue syndrome
• Depression
• Epilepsy
• Fibromyalgia
• Hypertension
• Migraine
Threonine
Threonine is essential in the production of collagen, elastin, and muscle tissue. It helps build strong bones and tooth enamel, and assists in wound healing. Overall it is important in supporting the cardiovascular system, brain, and immune system. In general, deficiency is found in those with inadequate nutrition and in those with a leaky gut. It aids in the synthesis of glycine and serine that are essential for collagen production. Best sources are complete proteins such as meats and eggs.
Health benefits (helps with or helps to prevent):
• Familial spastic paraparesis
• Post-stroke spasticity
• Possibly multiple sclerosis
• Possibly leaky gut
Tryptophan
Tryptophan is the building block for one of the most critical mood stabilizers: serotonin. However, it is essential to have vitamins B3, B6, and lithium in order to convert tryptophan. In healthy people who wake up easily, tryptophan surges to its highest level within an hour and stays high until late afternoon, when it slowly decreases, reaching its lowest level between 9 and 11 p.m. Melatonin rises abruptly as you get sleepy in the evening and stays high until about 4 a.m. when it begins to fall. It reaches its lowest level when you wake bright eyed and bushy tailed ready for the day. In individuals who do not wake and sleep in the usual rhythm, significant dysfunctions of serotonin/melatonin can lead to a multitude of problems. Although the intermediate stage of conversion to serotonins, 5-hydroxy tryptamine, has been widely promoted, personally I find tryptophan highly superior to 5-HT for optimizing serotonin production.
Health benefits (helps with or helps to prevent):
• Anxiety
• Carbohydrate craving and overeating
• Depression
• Impatience
• Impulsiveness
• Inability to concentrate
• Insomnia
• Poor dream recall
• Weight gain
Conditionally Essential Amino Acids
Arginine
Arginine is truly deficient only in general nutritional deficiency. It is widely available and its major function is conversion to nitric oxide, the essential nutrient every cell needs to function optimally. It is thus important in blood flow, erectile function, and in immune health. It works synergistically with citrulline in large dosages, 5 to 7 grams, to help lower blood pressure. After age 40, that pathway is rapidly diminished, and arginine is primarily used to maintain muscle mass.
Health benefits (helps with or helps to prevent):
• Hypertension, up to age 40
• Muscle mass
• Male sexual function
Cysteine
Cysteine is usually synthesized in the human body from methionine. However, deficiencies in B12, B6, or folate prevent this normal function and lead to increases in homocysteine, with increasing risks of hypertension, heart disease, stroke, and Alzheimer’s disease. In infants, the elderly, and in those with intestinal absorption problems, cysteine may become deficient. Cysteine is sometimes used by athletes to support muscle building, but its major benefit is increased energy; 300 mg in the morning and at noon can be a great boost to those needing extra energy.
N-acetyl cysteine (NAC) is perhaps the most important cysteine function, as it is critical to treat a number of disorders, including acetaminophen toxicity and to enhance overall feelings of energy. Note that acetaminophen is often toxic to the liver and kidneys.
Health benefits (helps with or helps to prevent):
• Acetaminophen toxicity
• Alcoholic liver disease
• Allergic reactions to the anti-epilepsy drug Dilantin
• Alzheimer’s
• Amyotrophic lateral sclerosis
• Angina pectoris
• Bile duct blockage
• High cholesterol
• Homocysteine excess
• Kidney failure
Glutamine
Glutamine is normally produced in the intestines by healthy bacteria. However, it is also needed by the most important intestinal bacteria: probiotics. Dosages of one teaspoon or more three times daily may be helpful.
Health benefits (helps with or helps to prevent):
• ADHD
• Anxiety
• Crohn’s disease
• Depression
• Diarrhea
• Immune enhancement, especially in those on chemotherapy
• Nerve pain
• Stomach ulcers
• Ulcerative colitis
Tyrosine
As mentioned under phenylalanine, tyrosine is usually manufactured from that essential amino acid, so the health benefits are primarily in patients with phenylketonuria.
Health benefits (helps with or helps to prevent):
• ADHD
• Alcohol withdrawal
• Alertness
• Appetite suppressant
• Chronic fatigue
• Cocaine and drug withdrawal
• Heart disease
• Loss of libido
• Narcolepsy
• Pain
• Parkinson’s disease
• Premenstrual syndrome
• Schizophrenia
• Vitiligo
Glycine
Glycine deficiency is another of those general malnutrition problems, as it is available in all high-protein foods.
Health benefits (helps with or helps to prevent):
• Alcoholism
• Benign prostatic hypertrophy
• Cancer prevention
• Kidney protection after kidney transplant
• Schizophrenia
• Skin ulcers (direct skin application)
• Stroke
Ornithine
Ornithine deficiency is another general malnutrition problem. Ornithine and arginine assist in releasing the growth hormone, especially in those over 50 years of age.
Health benefits (helps with or helps to prevent):
• Athletic performance
• Muscle building
• Glutamine poisoning
• Hepatic encephalopathy
• Wound healing
Proline
Proline is made in the body from glutamine, and is primarily used in making cartilage.
Serine
Normally serine is produced in the body, mainly from glycine. As with all these conditionally essential amino acids, it is deficient primarily where there is a general protein deficiency. The conversion to serine takes place in the kidney, but with protein deficiency, the liver also assists in attempting to produce adequate serine.
Interestingly, apparently the brain converts L-serine to D-serine, which is present in the brain in large quantities. D-serine contributes to the formation of S-adenosylmethionine, the methyl donor, essential for everything from cell proliferation to gene expression, and thus part of the ever-widening study of epigenetics.
Non-Essential Amino Acids
Non-essential amino acids are alanine, asparagine, aspartic acid, and glutamic acid. Deficiencies of these amino acids occur only in cases of severe malnutrition.
Minerals
Calcium
Calcium is essential for maintaining the pH of the blood and for bone strength. Deficiencies lead to bone deformities in children and to osteoporosis in adults. Severe deficiencies in the blood lead to seizures and coma. Significant excesses in calcium lead to kidney stones, calcification of soft tissues, and heart arrhythmias.
Carbon
Carbon is one of the essentials of organic matter, and a building block of carbohydrates, fats, and amino acids.
Chlorine
Chlorine is present in the body as chloride, where blood chloride levels are part of basic electrolytes. It helps keep the amount of fluid inside and outside cells balanced, maintains blood volume, blood pressure, and pH of the blood—ideally 7.4. The amount of chloride in your body comes largely from sodium chloride (salt), and excess is excreted in the urine. Unfortunately, many processed and packaged foods have a significant excess of salt, which can lead to hypertension.
Hydrogen
Hydrogen makes up organic compounds, and is required only in its natural occurrence in fats, amino acids, and carbohydrates.
Magnesium
Second only to calcium in quantity needed, magnesium deficiency is rampant. Indeed, about 80 percent of people are deficient in magnesium, largely because of magnesium-deficient soil. Magnesium is critical in 350 enzymes and largely inside cells, and blood levels need to be finely balanced within a narrow range. It is mainly responsible for the cellular charge on cells; a lower charge makes the cells oversensitive and an excess makes them undersensitive. Much of the body’s magnesium is in the bones, which are a chemical bonding of calcium and magnesium, with some protein and boron. You need roughly half as much magnesium daily as you do calcium.
Magnesium is far better absorbed through the skin than orally, if needed as a supplement. Green vegetables and almonds are the best food sources.
Health benefits (helps with or helps to prevent):
• Anxiety
• Atherosclerosis
• Cancer
• Carpal tunnel syndrome
• Depression
• Diabetes
• Epilepsy
• Irregular heartbeat
• Heart attack
• Hypertension
• Muscle cramps
• Osteoporosis
• Pain
Phosphorus
Phosphorus deficiency is only a problem in cases of severe malnutrition, or metabolic disorder. Most foods are loaded with phosphorus. Unfortunately, phosphorus excess is far more common because of soda “pop” drinks.
Potassium
Potassium deficiency is largely due to an inadequate intake of vegetables and fruits, which may be deficient themselves because of soil deficiency. Potassium is one of the critical electrolytes for healthy cell function.
Health benefits (helps with or helps to prevent):
• Nerve conduction
• Blood pressure
• Heart rhythm
Sodium (Salt)
Sodium is one of the big four electrolytes, critical for overall cellular function. Unfortunately, thanks to the food industry, excess sodium is far too common. In excess it is a major contributor to hypertension. The best way to avoid excess is to avoid processed and packaged foods. Start with fresh foods and make your own meals.
Health benefits (helps with or helps to prevent):
• Balance of fluids
• Contraction/relaxation of muscles
• Transmitting nerve impulses
Sulphur
Sulphur is the third most abundant mineral as a percentage of weight, with major sources coming from the sulphur-containing amino acids: cystine, cysteine, methionine, and taurine. Methylsulfonylmethane (MSM) is another natural and healthy source. Sulphur is essential for glucosamine production, critical in joint support and S-adenosylmethionine (SAM-e), as well as adrenal function. Interestingly, 90 percent of the most abundant hormone dehydroepiandrosterone (DHEA), is bound to a sulphur molecule. Deficiencies are most likely in vegans, athletes, and some children.
Health benefits (helps with or helps to prevent):
• Allergy
• Arthritis
• Athletic injuries
• Cancer
• Congestive heart failure
• Depression
• Diabetes
• Fibromyalgia
• Interstitial cystitis
Trace Minerals
Although required in much smaller amounts, these are just as critical for health.
Boron
Daily requirement: 3 to 12 mg daily. In adults, 9 to 12 mg is ideal.
Health benefits (helps with or helps to prevent):
• Arthritis
• Attention span
• Bone strength
• Estradiol production
• Immune function
• Lipid metabolism
• Memory
• Testosterone production
Chromium
Daily requirement: 1,000 mg.
Health benefits (helps with or helps to prevent):
• Bone loss (osteoporosis)
• Diabetes
• Glaucoma
• Lowers total cholesterol
• Increases HDL cholesterol
• Sugar metabolism
• Weight loss
Cobalt
Deficiency can cause pernicious anemia with fatigue, brain damage, memory problems, and spinal cord degeneration. A deficiency is most likely in the vegan diet. Daily requirement: 5 to 8 mg.
Health benefits (helps with or helps to prevent):
• Pernicious anemia
Copper
Daily requirement: 2 mg. An adequate copper to zinc ratio is required within the body for optimal function.
Health benefits (helps with or helps to prevent):
• Arthritis
• Elasticity of arteries
• Inflammation
Iodine
Essential for thyroid function, immune competence, and muscle strength, but deficient in about 80 percent of Americans. Daily requirement: 1.5 to 12.5 mg.
Health benefits (helps with or helps to prevent):
• Brain function
• Energy
• Immune deficiencies
• Overall metabolism
Iron
Essential for blood manufacture. There is a condition called hemochromatosis—iron storage disease—which occurs in about 1 percent of men, in which excessive storage in the liver can cause serious liver failure. Daily requirement: 15 mg.
Health benefits (helps with or helps to prevent):
• Iron-deficient anemia
Lithium
Essential for the production of serotonin—deficiencies can cause anxiety and depression. Lithium orotate is the best form. Daily requirement in adults: 15 to 20 mg.
Health benefits (helps with or helps to prevent):
• ADHD
• Anxiety
• Depression
• Protects brain from physical and emotional trauma
Manganese
Deficiency can lead to brain problems and multiple enzyme deficiencies. Excess can lead to a Parkinson’s-like problem. Daily requirement: 5 mg.
Health benefits (helps with or helps to prevent):
• Enzyme deficiencies
• Free radical reduction
Molybdenum
Deficiency primarily in those on parenteral feeding (those given IVs rather than food).
Daily requirement: 75 mg.
Health benefits (helps with or helps to prevent):
• DHEA production
• Some enzyme functions
Selenium
Deficiencies occur primarily because of soil deficiency.
Daily requirement: 100 to 200 mg.
Health benefits (helps with or helps to prevent):
• Immune competence
• Cancer prevention, especially prostate cancer
Silicon
Deficiency leads to bone, hair, skin, nail, arterial wall, and collagen problems.
Daily requirement: 20 mg.
Health benefits (helps with or helps to prevent):
• Arterial wall strength
• Bone, skin, nail health
• Collagen production
Strontium
Deficiency is associated with weak bones. Daily requirement: about 100 mg.
Health benefits (helps with or helps to prevent):
• Osteoporosis
Vanadium
Vanadium deficiency is found in diabetics and hypertensive individuals. Its most common form is vanadyl sulphate. Daily requirement: about 1 mg.
Health benefits (helps with or helps to prevent):
• Cancer prevention
• Diabetes
• Hypertension
• Low blood sugar
Zinc
Zinc deficiency leads to a weak immune system (frequent colds and flu, etc), diarrhea, hair loss, skin lesions, loss of appetite and anorexia, ADHD, hypertension, diabetes, decreased sense of taste, ulcerative colitis, and enlarged prostate. Daily requirement: 10 to 20 mg.
Health benefits (helps with or helps to prevent):
• Immune strength at all levels
• Overall metabolic balance
Toxic Minerals
All of the following minerals are toxic and should be avoided:
• Aluminium
• Arsenic
• Cadmium
• Fluoride
• Lead
• Mercury
• Uranium
Artificial and Processed Additives
All of the following are not real foods and should be avoided at all times:
• Artificial flavourings
• Aspartame
• High-fructose corn syrup
• Margarine
• Monosodium glutamate
• Monosodium laureate
• Olestra ®
• Processed cheese
• Saccharine
• Splenda®
• Textured vegetable protein
• Trans-fats
Acid/Basic Balance
The body in general, and the blood especially, needs to maintain a basic pH of 7.4. In general, 80 percent of food should be alkaline-producing and only 20 percent acid-producing.
Beverages
Water
Aside from air, water is the most critical requirement for life itself. Approximately 75 percent of our body is water and, of course, much of the food eaten is also water. The water content of blood is a critical factor in maintaining health. If you are dehydrated, serious illness can occur. Equally, if you have an excess of water, that is also dangerous. The specific gravity of urine is a simple indication of water balance; if the specific gravity is above 1.025 you are beginning to be dehydrated, and if it is below 1.010 you are nearing water oversaturation. The usual recommendation for daily water intake is to drink in ounces half of your body’s weight in pounds. So a 150-pound person should drink 75 ounces, though more may be needed.
Equally important is the quality of water. In the U.S. and in many Western countries, municipal water is chlorinated and usually fluoridated. While it is essential that chlorine be used to avoid many infections, I recommend finding a filter that removes chlorine. Fluoride is a toxin and should be avoided.
Bottled water is expensive, and some plastic containers may add polyvinyl chlorides (PVCs) to the water. Finally, to demonstrate the negative effect of microwaving, boil some water in the microwave and boil some in a kettle on the stove. Let them cool and taste the difference. If microwaving can seriously damage the taste of water, imagine what it does to food.
Alcohol
Although not harmful in small amounts—one drink per day for adults—there is no nutritional need for alcohol.
Other healthy beverages include many herbal teas, green tea, and one or two cups of coffee daily. Soda “pop” drinks and energy drinks are non-essential and in the case of energy drinks, may be dangerous.
Culinary Oils
Healthier oils:
• Almond
• Coconut—also excellent for cooking
• Flaxseed
• Grapeseed
• Hazelnut
• Olive—best overall
• Palm
• Sesame
• Walnut
• Wheat germ
Culinary oils to avoid:
• Canola
• Chicken fat
• Cod liver
• Corn
• Cottonseed
• Lard—most has been artificially hydrogenated
• Peanut
• Safflower
• Sunflower
Key to abbreviations used in this book:
| g | grams |
| IU | international units |
| mcg | micrograms |
| mg | milligrams |
| ORAC | oxygen radical absorbance capacity |
| oz | ounces |
| rdv | recommended daily value |
| tbsp | tablespoon |
| tsp | teaspoon |
