Nutrition |
As an adult you should drink half your body weight in pounds in ounces of good water. For 150 pounds of weight, that means 75 ounces of water! If you live in a city, I strongly recommend a good filter to remove chlorine and fluoride, at least from your drinking and cooking water. Ideally, you would remove it from your bathing water as well. Coffee and tea do not count as water, although any caffeine-free herbal tea will count as water intake. Fruit and vegetable juices also do not count as water, as they have many other substances that require the water content for metabolism.
There are many natural antioxidants in nature, and if you eat at least 80% of your food as fresh fruits and vegetables, you will probably get enough. A list of important antioxidants follows:
Anthocyanins—these great red, orange, and blue colored fruits and vegetables—are tremendous and should be part of every diet.
Ascorbic acid—the essential in vitamin C—was discovered by the great scientist, Szent-Gyorgi, who took 10 grams daily. For adults, I recommend 2000 mg, best taken with 1000 mg of methyl sulfonyl sulfate, 60 mcg of molybdenum, and 3 to 6 mg of bet 1,3 glucan. This combination, found in my Youth Formula, helps restore DHEA. More about that later. For serious illnesses such as bad viral infections or cancer, I recommend up to 100 grams of vitamin C IV in a Myers cocktail. Of course, that requires a physician prescription and administration!
Vitamin A—the best known vitamin A comes from fish liver oil, most commonly cod liver. However, larger doses of vitamin A, even 10,000 units daily, can lead to severe brain swelling. You actually need no vitamin A, but you do need the family of carotenoids, the best known being beta carotene. This family includes beta carotene, astaxanthin, and lycopene. All 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. Lycopene and lutein are other members of the family and are, interestingly, increased in availability by cooking the most common source—tomatoes.
CoQ10 (Ubiquinone)—one of the major immune supporters. I prefer a minimum of 100 mg daily.
Flavonoids—another fruit/vegetable family of antioxidants
Polyphenols—the final fruit/vegetable antioxidants
Vitamin A—See above
B vitamins are essential for metabolism in general as well as production of energy and most importantly for brain and heart function. Despite the rather miniscule RDA’s suggestion, in today’s stressful environment, I think adults will be healthier if they take an average of 25 mg of the major ones.
B1, Thiamine—deficiency of B1 leads to beriberi, optic nerve damage, Korsakoff’s syndrome, peripheral neuropathy, and heart failure. Up to 1000 mg daily is safe. Thiamine is absolutely required for metabolism of carbohydrates and alcohol, excess of which lead to beriberi. Up to 400 mg daily is safe.
B2, Riboflavin—B2 deficiency leads to inflammation of skin, mouth, tongue, and lips and anemia.
B3, Niacin—B3 deficiency leads to pellagra, which was rather common in the early twentieth century, again because of excess carbohydrate intake. This deficiency has a broader neurological/mental harm than virtually any other B vitamin. However, even 100 mg may cause significant flushing and a burning feeling in the skin. Another form of niacin, nicotinaminde or niacinamide, is safe up to 1500 mg daily and may help arthritis symptoms and some schizophrenics.
B4—was once thought to be a vitamin, but it is “just” a critical component of DNA and RNA.
B5, Pantothenic acid—Pantothenic acid is primarily essential for energy, including proper metabolism of fat, carbohydrate, and protein In general, it is quite safe up to 25 mg daily.
B6, Pyridoxine is one of the most commonly deficient B vitamins, even those who take the so-called RDA. Carpal tunnel syndrome, menstrual problems, and coronary artery disease are all major diseases of B6 deficiency It is safe up to 100 mg daily.
B7, Biotin—B7 deficiency results from a really crummy diet and affects all aspects of mind and energy.
B8, Inositol is critical for function of brain, mind, and immune system. Up to 100 mg is safe.
B9, Folate (folic acid)—This is one of the most critical vitamins for function of mind, brain, and the integrity of the arteries. The RDA is ridiculously low, and it is safe up to 100 mg daily. Inadequate folic acid is a major contributor to homocysteinemia, a major cause of coronary disease, Alzheimer’s disease, stroke, diabetes, and cancer, as well as malformations of babies. Blood levels above 7.5 are increasingly dangerous, and most labs ridiculously consider up to 14 “normal.”
B10, PABA (Para amino benzoic acid)—B10 deficiency leads to many autoimmune diseases ranging from those affecting the skin, collagen system, and even the penis! It is safe up to 2000 mg twice a day and can help prevent sunburn.
B11, Salicylic acid—In general B 11 can be manufactured by the body if you have adequate intake of phenylalanine, an essential amino acid. It is essential for the entire DNA system.
B12, Cobalamine (also Methylcobalamine)—B12 deficiency is best known as the cause of pernicious anemia, which leads not only to anemia but also to damage to the spinal cord and brain. It is found only in animal protein! Vegans will inevitably develop B12 deficiency unless they take it as a supplement, and I like to remind them that it is still made by an animal—at the very least by yeast! Up to 5000 micrograms daily is quite safe.
Vitamin C (ascorbic acid)—Vitamin C is as critical as Vitamin D in supporting immune health. The RDA of 60 mg is insanely low, and I believe adults with less than 1000 mg daily are at great risk.
Vitamin D3—80% of Americans are deficient in D3, largely because of the ridiculous advice of dermatologists to avoid sun and to use sun blocker. If you take no other advice from this book, take at least 5000 units of D 3 daily if you are an adult over 135 pounds. Children should take at least 50,000 units once a month after age 2.
Vitamin E, (Tocopherols and, more importantly, Tocotrienols)—One of the most basic antioxidant vitamins, working synergistically with A and C. 100 mg daily of gamma/delta Tocotrienols are essential for virtually every essential body function.
Carbohydrates are the broad field of sugars and starches. Essentially we do not need any carbs as we can make them out of fats or proteins. Naturally occurring carbohydrates, in general, are good, but “refined” and “enriched” carbohydrates are junk food! Table sugar, white flour, and fructose are plain rubbish, and they are major contributors to diabetes, heart disease, depression, ADHD, and cancer.
Honey is a blend of natural glucose and fructose and is much superior to sugar, since it is sweeter and contains some amino acids and vitamins. Used in moderation by all except diabetics, it is the only sweetener I recommend.
In general, naturally occurring fats in healthy meats, seeds, and nuts are good for you. Artificially hydrogenated or “hardened” fats are seriously dangerous, poisonous junk.
Omega-3—Omega-3s are alpha Linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA). They are the essential fats. Deficiencies lead to inflammation and every known disease! Best sources are wild salmon and grass fed beef and poultry.
Omega 6—The only healthy sources are nut oils, evening primrose, and black currant oils. Other vegetable sources such as corn oil, sunflower oil, safflower oil, cottonseed, peanut, and soy oil are to be avoided!!
Omega-9—These monounsaturated fats are not essential but in general are healthy, with the very best being from virgin olive oil and avocados.
There are nine really essential amino acids and one “conditionally” essential.
Histidine is needed to make histamine, as well as to stabilize hemoglobin and inhibit carbon monoxide. Those with allergies may be deficient.
Branched Chain Amino Acids: Isoleucine, Leucine, and Valine. These three are essential for building muscle and protecting cartilage, the “glue” substance that ties everything together, and for making and keeping cartilage healthy. Deficiencies weaken the immune system and increase the risk of anxiety and depression.
Methionine is a sulfur-containing amino acid which can be widely used but with inadequate folic acid, B6, and B 12 can lead to homocysteine, which is highly toxic.
Phenylalanine is essential for making the major stress essential triad: dopamine, norepinephrine, and epinephrine as well as for maintaining muscle.
Taurine is the most prevalent amino acid in the body BUT is deficient in 84% of depressed patients. It works synergistically with magnesium to stabilize cell membrane potential. It is especially helpful in depression, hypertension, epilepsy, insomnia and anxiety. Up to 6000 mg daily may be tried.
Threonine is essential for making collagen, bones, teeth and preventing neurological spasticity. A major cause of deficiency is leaky gut!
Tryptophan is perhaps the best known amino acid as it is used to make serotonin, the most stabilizing mood neurochemical. Of course, you cannot make serotonin without B6, B3, and lithium.
Arginine is critical for maintaining muscle mass and for production of nitric oxide, a chemical essential to every cell function, including energy, immunity, and blood pressure. After age 0 arginine loses its significant contribution to nitric oxide (NO), because it is needed to maintain muscle mass.
Cysteine can usually be manufactured from methionine, if there are adequate amounts of B12, B6, and folate. It is a major contributor to energy.
Glutamine is made by healthy bacteria in the intestines and is also a “food” for growing more of the healthy probiotics which stabilize intestinal health.
Tyrosine is usually manufactured from the essential amino acid phenylalanine and would be deficient only in severe malnutrition.
Glycine is again a general malnutrition problem, as it is in all quality protein foods.
Ornithine deficiency is another general malnutrition problem. It works synergistically with arginine to assist in enhancing growth hormone release.
Proline is made in the body if there is not malnutrition. It is essential for maintaining cartilage.
Serine is manufactured from glycine and is deficient only in malnutrition.
There are a number of other amino acids which will be deficient only in general malnutrition--alanine, asparagine, aspartic acid, and glutamic acid.
Calcium is one of the mega minerals and in adults requires an intake of about 1000 mg daily. However, if you take adequate vitamin D 3 and eat a good diet, you do not need supplements.
Carbon is a building block for all organic matter.
Chlorine is ordinarily eaten as salt and very few people will be deficient if they eat a wide variety of foods. Excess salt can cause hypertension and related diseases
Hydrogen is another building block of organic matter.
Magnesium is needed in over 350 enzymes and is second only to potassium and calcium in quantity. It is deficient in 80% of Americans because of high carbohydrate junk food and inadequate magnesium in the soil. It is far better absorbed through the skin than orally.
Phosphorus is prominent in all foods and would be deficient only in severe malnutrition. Soda pop, a major junk food, is loaded with excess phosphorus.
Potassium is the third of the major minerals and comes mostly from fruits and vegetables.
Sodium deficiency would ordinarily occur only in malnutrition. Excess occurs because of overabundance of salt in many packaged foods.
Sulfur comes mainly from the sulfur containing amino acids and as methyl sulfonyl sulfate. It is essential for supporting joints, cartilage, and making DHEA.
Boron is essential for preventing inflammation, for making testosterone, and for keeping bones strong. Most adults should take 9 mg.
Chromium is primarily necessary for production of insulin.
Cobalt is essential for making blood and balancing brain/mind.
Copper is mainly an anti-inflammatory and is a balancer with zinc.
Iodine is essential for this is deficient in 80% of Americans. It is essential for thyroid function, energy, and immune strength.
Iron is best known for its role in hemoglobin.
Lithium is critical for making serotonin and stabilizing mood.
Manganese is critical for brain function.
Molybdenum is needed for many enzyme functions.
Selenium is needed for immune strength.
Silicon is important for strong bones.
Vanadium is critical to prevent diabetes and hypertension.
Zinc is essential for immune strength and general overall metabolic balance.
Toxic Minerals should be avoided! These include aluminum, arsenic, cadmium, fluoride, lead, mercury, and uranium.
The food industry has prostituted our food supply for the last century and created all these junk products:
Artificial flavors, aspartame, high fructose corn syrup, margarine, monosodium glutamate, Olestra®, Splenda®, and “American” or processed cheese! Avoid all!!
The body is essentially alkaline—it has a pH that is above neutral. Blood and saliva should have a pH of 7.4. Urine, which gets rid of many waste products, should be acid at a pH 5.5 to a maximum of 6.5. Therefore, you should choose at least 80% of your foods from the alkaline producers!
Fruits
For anyone who is not overweight or diabetic, two to three servings of fruit daily are excellent. In general, a serving is 4 ounces of fruit or 6 ounces of juice. They are best raw, second best frozen, third best canned or dried.
Now, with hundreds of different foods and scores of variety in preparation, you have no excuse for not having a minimum of 5 servings daily of fruits and vegetables, plus some quality protein!
The exciting variations in preparing this potpourri of excellent foods are virtually endless. In general, your major concerns should be excluding artificial foods discussed earlier and avoiding the seriously dangerous GMO foods. Ideally, it is best to obtain as much as possible from real farmers who use no poisonous chemical pesticides or herbicides.
However, there is another widely prevalent substance in food that is potentially a serious health threat—lectins. At least 30% of all natural foods contain lectins, with the highest concentrations being in whole grains, peanuts, kidney beans, and soybeans. Tomatoes, eggplant, peppers, and Irish potatoes are relatively high, and it appears that sensitivities to these nightshades is very much an individual reaction and not nearly as universal as the problems with wheat. In addition to gluten, the other widely produced lectins are prime contributors to autoimmune diseases, such as Hashimoto’s thyroiditis, rheumatoid arthritis, multiple sclerosis, etc. If your intestines contain enough natural mucin, the lectins bind to it and may pass unnoticed. If you are low in mucin, lectins bind to the intestinal linings and create serious bowel problems. Lectins include:
It’s long been known that certain foods like kidney beans and castor beans contain especially toxic lectins. In fact, the lectin Ricin, which is found in castor beans, is so toxic that it’s used as a weapon in biochemical warfare.
Current U.S. Department of Agriculture
Vitamin and Mineral Recommendations
The most critical advice of all in relation to nutrition is that 80% of your food should come from the alkaline fruits and vegetables and only 20% from the acid producing foods. Get yourself some pH paper, available at pharmacies and some health food stores. At least once a month check your saliva and urine pH to monitor this basic health state!
