Monday, September 21, 2020

so, i took a nap this afternoon (read: saturday afternoon) and got some pasta when i woke up. 

i'm starting to feel myself refocus, already. these are all water soluble vitamins, so they hit fast. we'll see how long it lasts, but i'm currently deducing that i accidentally cut my b-complex out. oops.

it won't take long to determine if it was psycho-somatic or not, because i'm going to stay awake or pass out. it's now 6:00 in the morning (read: sunday morning) and, while i haven't finished the post yet, i'm still awake.

(and, as of 21:30 on sunday night, after a normal sleep on sunday afternoon, i need a top up)

so, i'm officially moving the pasta into the salad bowl, and relabelling it pasta salad. i'm then reconstructing my fried eggs, with a slice of toast bread. 

again: the hard part is actually eating all of this...

regarding the toast bread, in light of what i said yesterday, and my research into the pasta...

looking at the information regarding bread very closely, should i move to white bread? it will probably have 6x the folate, 2x the b1 and 2x the b2. that's what seems low, right?

i've tended to approach white bread very differently than durum wheat pasta - i rarely touch it, ever. i was previously eating rye or pumpernickel, and i really moved to whole wheat because it's a third the price, and i knew i'd be eating 3x as much. the white option was never really on the table.

but, let's consider it.

the white will get you from 2.5 to 10% b9, 7.5 to 15% b1 and 3 to 6% b2. it will only mildly boost the glycemic index, according to this site (https://examine.com/nutrition/is-whole-wheat-bread-better-than-white-bread/) , although it does contain less fibre, which is not unimportant even if i'm not prioritizing it. and, it's about the same price, maybe a little less.

but, the whole wheat has 12x as much vitamin e - roughly 6% of the rdi. and, this is important, given how scare i'm finding it in my diet.

so, if i'm sure i'm eating bread every single day, and need to cut the price down, i'll pick the whole wheat over the white. even if i'm sure i'm going to crave that rye...which on average is probably better....

this site helps a little:

so, i'm going to pencil in the whole wheat for now and keep an eye out for affordable whole rye options. i don't want to spent $10/month on bread, as it's not very nutritious, even in the best case. $3-4 is more what i want to budget.

and, that's the other valuable thing about what i'm doing - i'm looking for maximal nutrition at a low cost.

i answered my own question today: why do we bother with tomatoes? and the answer is that red peppers are 3x the price. or, they usually are; we very stupidly import our tomatoes, here, rather than eat the ones we grow down the road, and they seem to have gone up in price. but, we actually grow red peppers in greenhouses in canada for general consumption, and the price seems to be coming down - i thought i got a good deal at $6.50/kg, and then found them at $2.15/kg - which is $0.99/pound. i already bought some at $6.50 (prices are often closer to $9.00/kg), which was about $1.15/pepper, so $2.15 was a real steal - roughly $0.40/pepper. maybe we're exporting less of it. if that becomes normal, everybody should switch to peppers right away! tomatoes, on the other hand, are averaging closer to $3.00/pound recently (but used to routinely run at or under $0.99/pound), due to the border issues. that just further demonstrates the stupidity of market capitalism, which is unable to set appropriate pricing based on factors that are actually meaningful. but, i'll take it...

something else i need to crunch is what i'm doing about the b12. do i need the genoa (pork.) salami (and note that (1) pork is far better for the climate than beef and (2) poultry is not a good source of b12, unless you eat the organs)? can i find crickets (preferred option!)? should i just drink twice as much soy? is that comparable? likewise, with the D. even if i add extra margarine via toast, i'm still running low. so, i'm probably going to need to just drink twice as much soy milk to really fix it. i'm not there yet, but it seems likely.


you toss a few of those on your plate with some eggs, or in your salad, and you're really maxing out on the b12 - which is the only reason i want to eat any meat at all.

i'm not religious, but i don't like harming living things. so, i have no opposition to eating eggs because they haven't been born yet; i have no concerns about destroying a creature created at conception by a deity, or feel concerned about preventing somebody from being reincarnated as a chicken, or any of these other issues; these ideas are just simply not grounded in science. further, chickens are pretty stupid, relatively speaking. i would support legislation that forces farmers to be as humane as possible about it, and i suppose you'd might as well eat the actual chickens when they're dead (it makes more sense than burying them), but i'm ultimately looking for a compromise rather than a dictate, and eggs are it - it's high levels of important nutrients with minimal potential cruelty. i'd like to try to make that as best we can, rather than shut it down. i don't know exactly what a chicken needs to live a happy life, but i'm sure we can figure that out in a way that gets a relatively high amount of product from them.

likewise, crickets are not evolved enough for me to be concerned about harming them. i don't think that crickets are capable of understanding that they're in a cage. like, at all. i'm not even sure they'd try to escape if given a choice, so long as they're well fed.

pigs and cows are smart animals that should be granted legal rights and shouldn't be kept in cages at all. i've been trying to find a way around the salami for eons and may finally make the jump to crickets....

but, if you have to, you should eat more pig and less cow, due to the environmental impact.

i also need to change how i make pasta. what i've been doing is making about a week's worth at a time, rinsing it and putting it in the fridge. that's just how i learned to do it, when i was working at an italian restaurant, years ago. no thought has been put into it, since. but, rinsing it might cause some of the water soluble vitamins to rinse off (i'm a little skeptical about that), and you have to rinse it if you want to store it. i'm more convinced that letting cooked pasta sit in the fridge for a few days will degrade the vitamins. so, i need to figure out how to eye about 75 g (or get a scale. they're like $5.00.) and cook it on demand, instead. and, if i really want the vitamins, i should cook it under a lid, and drink the water when i'm done, too - it's basically gatorade.

regarding costs, cutting out the berries & tomatoes [for now] should offset the cost of the red peppers. and, if they come down, that's all the better. like, i was spending $40-60/month on berries, out of a total budget that was less than $200.

so, i'm going to post a total summary on the updates before i get back to this for the night (read: saturday night).

should i go to cooking school? i dunno. i think i'd rather work in a kitchen than in an office, if it comes down to it. you can send people to school for their whole lives, if they come out and hate office culture, or business normality, they're not going anywhere in or with it.

daily:

1) fruit bowl:
- 2 bananas (8")
- 2 kiwis (75 g)
- 200 ml ice cream
- 250 ml soy milk  [but double it?]
+
- strawberries [but, looking for a fruit replacement]
- blueberries
- raspberries
- red cherries <------------- a
- ground cherries  <------- a, b1, b3
- rosehips (if locatable)  <------------ a, b2, b3, b5, e
- goji berries (if locatable) <------------ a, b1, b2

2) pasta salad bowl:
- 75 g cooked pasta
- one medium to large red pepper
- red pepper seeds from said pepper (ground)
- 50? 100? g chopped cheese [cheddar (vit a) or mozza (vit b12)?]
- caesar dressing [need to shop for best option, mine is soy-based and has unclear value]
- glass of pasta water 
+
- tomatoes
- bacon bits 
- chopped crickets?  
- microwaved/chopped broccoli (maybe) 
- chopped carrots (maybe) 
- hemp seeds (ground) (probably)   
- flax seeds (ground!) (probably)
- kalamata olives (probably) 
- lemon (probably) 
- garlic cloves (probably)
- oregano & pepper (probably)
- broccoli leaves or kale or dandelion leaves? (probably not) 
- red clover (if locatable or foragable)
- alfafa?

3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!)
- 2 tbsp olive oil margarine
+
- cheese? if mozza in salad, cheddar with eggs?
- salami?
- crickets?
- indoor grown tuna or salmon?
- + apple juice? carrot juice? 

4) coffee
~ 600 ml [1/2 pot] [strong] [low-ball]
- with chocolate soy

weekly:

1) banana peel smoothie:
- 14 banana peels
- chocolate soy
- cherry ice cream
- strawberry tops

a few corrections, as well, if i'm doing this right.

i've recalculated the amount of adenine in ice cream based on the same algorithm i used to calculate orontic acid. there's essentially no purines in milk, but there is in both yogurt (1.4 g/100g) and cheese (2.7 g/100g). 

so, if it's 15% cream, (110 *.15) = 16.5 g. 1.4*.165 = .231.
& if it's 25% solids, 110*.25 = 27.5 g. 2.7*.275 = 0.7425.
.231 + .7425 = .9735.

i've also reconsidered the amount of biotin in soy milk. i seem to have initially looked at data for soy beans, then calculated the amount based on how much protein is in a glass of soy milk. but, the same article:
actually has a specific entry for soy milk of .591 ug/g that i missed. as soy milk is mostly water, and the metric system was designed so that 1 ml of water is equal to 1 g of water, 

(.591*250)/35 = 422%.

this article, which i somehow found now, suggests that there's even more than that - 3 ug/ml.

3*250/35 = 2100%.

however, wh foods gave me back 5.9 ug per 150 g portion, which sounds more realistic. and, that ncbi article appears to be citing an unusual formulation of soy milk for infants with massive amounts of added biotin. the korean journal may have been citing 100% soy milk, which is not what anybody buys here.

(5.9*(260/150))/35 ~ 30%

so, i'm sticking with the low ball of 30.

what i'm adding is data for the red peppers, which came mostly from the self site (which sources from the usda) & the extra nutrients in the bread, eggs, margarine & pasta. the italicized entries, as before, are directly from the label.

so, adenine is the first substantive addition...

my adenine sources are here:

for pseudo-b4, i've substituted green pepper data for red pepper data. it is true that greens are usually immature reds, so it's the same plant. most nutrients come out when ripening. as adenine is a dna constituent rather than a metabolite (in the pepper), i wouldn't imagine there's much difference, but it's a guess. i've also used data for "bread flour" for whole wheat bread, and realize it's potentially overly broad. 

internet searches for the b-complex contents of margarine appear to suggest it has no b vitamins at all - in a relevant serving size - but if you look a little more closely, it actually seems like the data is missing and it's been rebroadcast everywhere as 0. if you check the usda site for the constituents of your margarine (in my case, canola, olive & palm oil, plus about a tenth of a gram of whey powder per serving), you are likely to uphold that. but, you should be sure.

the data suggests eggs have no adenine, but that seems to be for raw eggs. i suspect that there is some small amount of recoverable adenine in cooked eggs, even if all of the data says there's 0 in "eggs". i found an article in a pakistani journal measuring 2.4 mg/100g in the cooked egg whites of indonesian hen eggs. the resulting calculation of 3.36 mg is low enough to pencil in as a rough estimate.

adenine content in pasta has been hard to find. while many sites claim that "whole grains" are high in adenine, i am purposefully picking highly enriched pasta for the fortification. i would not expect adenine to be re-added. does that mean it's totally lost? i can't tell. but, the best thing i can do is use the number for whole grain wheat flour (4 mg/100g) and hope it isn't stripped out of processing.

likewise, regarding b5-b7. there seems to be consensus that the milling process strips a lot of the b complex out, but little clarity on what that means for those three, specifically. it's not clear if the numbers floating around refer to the amount before or after processing. what i can say with certainty is that my brand does not appear to add these b-complex vitamins; what i don't know is how much of them is left, after processing. 

this is a site that i'm using to fill in the gaps on pasta, where they seem roughly consistent with other things i can find:

for b5, it seems to suggest that the relative weight of b5 goes down when the pasta is enriched, which means it's not being added (and the extra weight is the added vitamins). it also seems to suggest that processing takes the b5 content from .59 or .6 mg/100g (which is the number floating around the internet) to .44 mg/100g, ending up at .429 (let's say .43) mg/100g at the end. that's how i got to:

.75(4.3*100/1000)/5 ~ 6.5%.

for b6, this paper suggests you can only expect to retain about 25% of the b6 in the typical milling process:

while an old paper, and hopefully out of date, it seems to be the best answer available. as the number on the internet is 0.1 mg/100g, 

.75(.1*.25)/1.7 ~ 1%

again - i hope that milling processes are better than suggested in that paper, nowadays. but, i'm lowballing on purpose, and that's what i've got to report.

actually, if you search for spaghetti (rather than pasta) at the usda site, you get a higher number for "spaghetti, unenriched" of around 5% for b6. i buy the fettuccine. i'm going to go ahead with that.

biotin content in red peppers seems to be largely unreported, but this site reports a value of 3.3 ug/100g. 

it would appear to be self-reported by a farmer. while these numbers are a little lower than the usda, this could perhaps be explained by the fact that the product is chopped before it is sold. i'm lowballing, so that's ok.

(3.3*1.75)/35 = 16.5%

while biotin in processed wheat appears to be poorly absorbed, i'm not really worrying about that just right yet. i have two independent estimates for the amount in whole wheat (including the germ)...

1) https://www.dsm.com/markets/anh/en_US/Compendium/ruminants/biotin.html

35*(101/1000)/35 = 10%

35*.084/35 - 8.4%

so, i'm pencilling in 9% for the bread.

the pasta seems to have something more like 2 ug/100g, before processing
(https://tel.archives-ouvertes.fr/tel-01870868/document). you'll likely get about 20% of that, after processing (https://www.tandfonline.com/doi/full/10.1080/23311932.2015.1136015).

(2*.20*.75)/35 ~ 1%.

according to the following site, there's a fair amount of biotin in canola oil:
https://www.dsm.com/markets/anh/en_US/Compendium/ruminants/biotin.html

(edit: i've fixed a conversion factor, here.)

(10*.66)*(689/1000)/35 = 13%.

inositol content comes from here:

peppers, eggs & bread are from the first link. the second link has a phosphatidylinositol count for durum wheat, but it seems to be entirely in the germ and removed quite on purpose, for durum wheat. if you're concerned about phytic acid with whole wheat (which seems to be overblown), you should drink a glass of juice with your whole wheat to undo it (which is probably also overblown). another approach is to load up on minerals, which i'm going to try to do, anyways. i'm more concerned about making sense of the myoinositol count. it would sure be ironic if your nutritionally superior whole wheat (not really.) just got destroyed by the phytic acid, though :\. like i say, i want the e...

source #1 seems to suggest a higher count than this site:

...but, it makes sense if you assume the second is measuring inositol in an uncooked amount. the factor is 2.26.

that said, the numbers for cooked spaghetti are more relevant to me than the numbers for dried rigatoni, and processing seems to have a minimal effect on this chemical. so, noting that 75 g of dried pasta is about 170 g of cooked pasta,

0.31*170 = 52.7 mg.

regarding usable myoinositol in canola seed, note the following study:

19% of 1.27% of 66% of 10 g is

(.0127*.19)*.66*10 g = 0.016 g = 16 mg

there's choline sources for pasta & bread, as well as margarine, here:

for margarine, here is the calculation:
[.66*11/10 + .08*(.3/10)]/550 = 0.00132436363% ~ 0

the vitamin k amount of whole wheat bread is taken from the self (usda) site. for pasta, it seems to be something that is mostly removed during processing, and the 1% number floating around the internet is considered to be sort of a remnant. that's fine - it's low, but not 0.

i may have been too quick to write off concerns about vitamin k and estrogen, as the most prominent sites that appear on a google search for vitamin k consistently have to do with how it interferes with warfarin, which is a blood thinner. it's another reason to lay off the kale & the broccoli, if i feel i don't need it. carrots are looking better and better...

according to this site, margarine ought to be a relatively high source of k.

when you work it out:

2 tablespoons*.66 = 1.32 tablespoons canola oil.
2 tbsp*.08 = .16 tablespoons olive oil

canola has 10 mcg/tbsp, so i'm getting 13.2 mcg from it. olive oil has 8 mcg/tbsp, so i'm getting 1.28 more. that's 14.48. and 14.48/138 ~ 10%.

we see how powerful butter/margarine really always was to a poor person's diet. wow.

the omega acid numbers that aren't from labels are from the self (usda) site.

disclaimer:
i've gone to town with a few things - i'm not making up vitamins but rather filling things in. i mean, there's all these "missing vitamin names". what were they, exactly? it also gives me an excuse to work in a few things like choline that are hard to otherwise define as they are essential in some amount but not technically vitamins.

note that these numbers are scavenged and should be interpreted approximately. that's partly why i'm aiming to overshoot on most of it.

fruit bowl pasta salad bowl fried eggs
banana
2*8"
2*136 g		 strawberries
75 g		 kiwi
2*75 g		 soy milk
250 ml		 cherry
ice cream
200 ml		 red pepper
3"x4"
175 g		 durum wheat
pasta
75 g		 caesar
200 ml		 fried
eggs
2*70g		 cheese
100 g		 margarine
2 tbsp		 whole wheat bread
with germ  
(1 slice)
(35 g)		 sum
a 2*2=4 0 2*1=2 10 13 103 1 - 21 - 10 0 -
b1
thiamin		 2*3=6 2 2*1=2 8 5 6 63 - 6 - 0 7.5 -
b2 [aka g, j]
riboflavin		 2*6=12 1 2*1=2 25 10 8 31 - 42 - 0 3 -
b3
niacin		 2*5=10 2 2*1=2 10 1 8 59 - 1 - 0 12.5 -
b4*
adenine (mg)		 2*1.63=3.26 0.375 2*0.3=0.6 19.3 0.9735 27.825 3 - 3.36 - 0 4.27 -
b5
pantothenic acid		 2*5=10 2 2*1=2 15 5 5 6.5- 21 - 0 4 -
b6
pyridoxine		 2*25=50 2 2*2=4 6 1 24 5- 12 - 0 3 -
b7 [aka h]
biotin
(rdi: 35 mcg)		 2*10=20 2.5 ? 30 1 16.5 1- 65 - 13 9 -
b8*
inositol (mg)
(myo or lipid)		 2*10=20 10 2*102=204 25 5 99.75 52.7 - 6.3 - 16  50 -
b9 [aka m, b11, r]
folic acid		 2*7=14 4.5 2*6=12 6 1 19 53 - 18 - 0 2.5 -
b10*
pABA		 ~0 ~0 ~0 >0 ~0 0 - - - - - - -
b12 [aka t]
(cyano)cobalamin		 0 0 0 50 20 0 0- 33 - 0 0 -
b13*
orotic acid (mg)		 ~0 ~0 ~0 ~0 20 - - - - - - - -
b14*
taurine (mg)		 ~0 ~0 ~0 ~0 2 - - - - - - - -
b15*
pangamic acid		 ~0 ~0 ~0 0? ~0 - - - - - - - -
b16*
choline		 2*2=4 1 2*1=2 11 5 2 2- 68 - 0 2 -
b20* [aka I]
l-carnitine		 ~0 ~0 ~0 ~0 5 - - - - - - - -
c 2*20=40 74 2*117=234 4 0 350 0 - 0 - 0 0 -
d 0 0 0 45 0 0 0 - 12 - 30 0 -
e 2*1=2 1.5 2*10=20 0 2 13 1 - 9 - 20 6 -
f1*
linoleic acid
omega-6 (g)		 2*.0626=0.1252 .09 2*.187=0.374 1.5 .300 .0738 .405- 3.23 - 1.5 .161 -
f2*
alphalinoleic acid
omega-3 (g)		 2*.0367=.0734 .065 2*.0319=.0638 0.2 .200 .041 .018- .228 - .5 .07 -
k 2*1=2 1 2*38=78 5 0 10 1 - 9 - 10 3 -
q1*
coenzyme q10 (mg)		 2*.136=.272 .075 2*.0375=.075 .625 .0308 - - -
- - - -
q2*
pyrroloquinoline
 quinone (mu-g)		 2*1.768=3.536 ? 2*2.025=4.05 .063 .2101 - - - - - - - -
q3*
queuine (mu-g)		? ? ? ? ? - - - - - - - -
s*
salicylic acid (mg)		 ~0 ~1 2*~0.375=~.075 ~0 ~0 - - - - - - - -

* not really.

- so nice vanilla soy milk
- chapman's black cherry ice cream
- irrestibles brand olive canola oil
- selection brand pasta [metro/food basics]
- selection brand bread [metro/food basics]

fruit bowl, so far:

a - 26---->27---->29%
b1 - 18% ----->21%
b2- 43% ------->49%
b3 - 19%---->18---->23%
b5 - 28%----->27%----->32%
b6 - 36%------>61%
b7 - 43.5%----->41% ---->51% (+ 2x unknown kiwi amount)
b9 - 24.5%----->26------>33%
b12 - 70% (still)
choline - 20% ---->22%
c - 215%  ----> 258 ----->278%
d - 45%  (still)
e - 14.5% ----> 23---->24%
omega-6: 2.1396 g ----> 2.2366 g -------> 2.2992 g
omega-3: 0.5336  g -----> 0.5005 --------> 0.5372 g
ratio: 4:1 ---->4.5:1 ------> 4.26:1 <----- a bit better, even
k - 45% ----> 84------>85%

fried eggs, so far:

a -  21----->26%--->31%
b1 - 6---->69%----->13.5%
b2- 42--->73%----->45%
b3 - 1--->60%---->13.5%
b5 - 21%------>25%
b6 - 12% -------->15%
b7 - 65% ------>87%
b9 - 18--->71%---->20.5%
b12 - 33% (still)
choline - 68%---->70% 
c - 0%  (still)  (but add juice)
d - 12----->27%  ----> 42%
e - 9---->19%---->35%
omega-6: 3.8 g----->4.891 g
omega-3: 0.228 g ----->0.798
ratio: 6.13:1 <------- the margarine actually balances the eggs fairly well. good. a smart choice for protein supplement can fix that up even more. this is my fattiest meal, so it's the one that needs the most attention.
k - 9---->22

pasta salad bowl, so far:

a - 15%---->104%
b1 - 2------>66%
b2 - 1------->39%
b3 - 3-------->67%
b5 - 1------->11.5%
b6 - 4------->29%
b7 - 10------->17.5%
b9 - 3------->72%
b12 - 0 (still)
choline - 1------->4%
c - 19-------->350%
d - 0 (still)
e - 2--------->14%
omega-6: 0.4788
omega-3: 0.059 g
ratio: 8.12:1 <------but, only 500 mg, total. i will improve this with seeds and a smart dressing choice.
k - 9----->11

total, so far:

a - 29 + 31 + 104 = 164%
b1 - 21 + 13.5 + 66 = 100.5%
b2- 49 + 39 + 45 = 133% 
b3 - 23 + 67 + 13.5 = 103.5%
b5 - 32 + 11.5 + 25 = 68.5%
b6 - 61 + 29 + 15 = 105%
b7 - 51 + 17.5 + 87 = 155.5% + kiwi
b9 - 33 + 20.5 + 72  = 125.5 %
b12 - 70 + 33 + 0 = 103%
choline - 22 + 70 + 4= 96% 
c - 278 + 0 + 350 = 628%
d - 45 + 42 + 0 = 87%
e - 24 + 35 + 14 = 73%
omega-6: 2.2992 + .4788 + 4.891 =  7.669 g
omega-3: 0.5372 + 0.059 + .798 = 1.3942 g
ratio: 5.5:1 <------- not terrible, but i'll improve on it. i want this at 3:1 or 2:1, max.
k - 85 + 11 + 22 = 118%

the b5 is supposed to be everywhere, so it's ironic that this is my low spot. it should come up a bit with the cheese, and whatever i use as a protein supplement (salami/crickets/fish). the choline should also come up a good amount when i get that extra protein source worked out.

as mentioned at the start, the d is still a problem, even if i can eek out enough e via things like broccoli. and crickets:


----

lastly, i'm adding betaine to the total list of nutrients/anti-nutrients to measure:

changes are bold & italic.

added are green

==========

so, what is the list of everything i need to get?

13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)
7) B7 (biotin)
8) B9 (folic acid)
9) B12 (cyano-cobolamin)
10)  C
11) D
12) E
13) K

15 amino acids:
1) histidine
2) isoleucine
3) leucine
4) lysine
5) methionine
6) phenylalanine
7) threonine
8) tryptophan
9) valine
10) arginine
11) cysteine
12) glycine
13) glutamine
14) proline
15) tyrosine
+ measure 6 non-essential

4 fatty acids:
1) linoleic acid
2) ala
3) dha
4) epa

23 minerals:
1) calcium
2) phosphorus
3) potassium
4) sulfur
5) sodium
6) chlorine
7) magnesium
8) iron
9) zinc
10) copper
11) manganese
12) iodine
13) selenium
14) molybdenum
15) chromium
16) fluoride
17) bromine
18) cobalt
19) tin
20) vanadium
21) silicon
22) boron
23) nickel
24) lead?

carotenoids (not including pro-vitamin a)
1) lutein
2) zeaxanthin
3) lycopene
4) phytofluene
5) phytoene
6) astaxanthin
7) capsanthin
8) canthaxanthin
9) cryptoxanthin

chlorophyll:
1) chlorophyll a
2) chlorophyll b

other molecules required for proper metabolic functions:
1) choline (cannot synthesize properly)
2) coQ10
3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms
6) pyrroloquinoline quinone (PQQ) (cannot synthesize)   <-----kiwis
7) queuine  (cannot synthesize)    <-----cheese
8) taurine (cannot synthesize properly) <----cheese
9) betaine (more than a choline precursor?)

glucose:
i'm more concerned about diabetes than weight gain, so...
the glycemic index is:
running total...

fiber:
i don't need many different types, i just need some. i'm not worrying about this.

& water

also, let's measure flavonoids:

anthocyanidins:
1) pelargonidin
2) delphinidin
3) cyanidin
4) malvinidin
5) peonidin
6) petunidin
7) rosinidin

flavonols:
1) isorhamnetin
2) kaempferol
3) myricetin
4) quercetin
5) fisetin
6) kaempferide

flavones:
1) luteolin
2) apigenin
3) techtochrysin
4) baicalein (to avoid!)
5) norwogonin
6) wogonin
7) nobiletin

flavanones:
1) eriodictyol
2) hesperetin
3) naringenin
4) hesperidin
5) isosakuranetin
6) pinocembrin
7) sterubin

isoflavones:
1) daidzein
2) genistein
3) glycitein
4) biochanin A
5) formononetin

i should try to measure some further phytoestrogens:
1) matairesinol
2) secoisolariciresinol
3) pinoresinol
4) lariciresinol
5) coumestrol

& finally, let's also measure:
1) saponins
2) ursolic acid (& precursors)
3) cafestol
4) resveratrol
5) ellagic acid
6) coumarin
7) tyrosol
8) hydroxytyrosol
9) oleocanthal
10) oleuropein
11) gingerol
12) phytic acid

i need to post this 48 hour marathon post, now. i'll get to the obscure stuff, later.
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