it turns out i can get some l-carnitine from milk, so i should quickly update this.
l-carnitine is one of those things you need, but need to be careful with. your body will synthesize it, unless it can't, so it's probably more advisable to get enough lysine; the thing is, though, that most sources of lysine also contain carnitine, so trying to avoid carnitine by eating lysine just gets you running around in circles, unless you eat a whole lot of beans.
but, as mentioned previously, sometimes it's good to know how much you're getting of something to ensure you're not getting too much.
this is from the lpi:
The bioavailability of L-carnitine from food can vary depending on dietary composition. For instance, one study reported that bioavailability of L-carnitine in individuals adapted to low-carnitine diets (i.e., vegetarians) was higher (66%-86%) than in those adapted to high-carnitine diets (i.e., regular red meat eaters; 54%-72%) (10). The remainder is degraded by colonic bacteria.
this study backs up the point:
Dietary L-carnitine is absorbed by active and passive transfer across enterocyte membranes. Bioavailability of dietary L-carnitine is 54-87% and is dependent on the amount of L-carnitine in the meal. Absorption of L-carnitine dietary supplements (0.5-6 g) is primarily passive; bioavailability is 14-18% of dose. Unabsorbed L-carnitine is mostly degraded by microorganisms in the large intestine.
so, you may have heard that carnitine is basically death, but if you look into it more closely what you learn is that the carnitine is only converted to tmao in the gut, and this should only happen if you consume carnitine-containing foods in excess, or if you consume carnitine in the form of supplements. if you consume small amounts of carnitine in a mostly vegetarian diet, you should absorb most of it and avoid the conversion to tmao, which is what was identified as the potential cause of cardio-vascular issues.
the other thing that should be pointed out is that the initial studies linking carnitine to heart disease were all performed in smokers, so you again have these skewed data sources. it's not the smoking that kills, kids - it's the red meat! well, this time, they at least picked a co-villain. when they tried to do more rigorous studies isolating tmao as a risk factor, they failed to demonstrate the connection. guess it was the smoking, after all, huh?
likewise, you would expect absorption of betaine & choline to be quite high given that your body metabolizes almost of it, and this bacterial gut reaction to be of minimal concern, unless you are over-eating - in which case you're going to have problems, regardless. i've said this over and over: if you have heart issues due to obesity, you should concern yourself less with what you eat and more about how much you eat.
that said, there's other reasons to avoid red meat, and i'm pretty clear about arguing against consuming more meat than is absolutely necessary. one of the reasons i'm doing this is to figure out if i really need salami or not, and i think it's pretty clear, now, that i don't.
the other reason that i'd want to avoid carnitine is that it has an androgenic effect, but all humans need it and create it in small doses.
so, how much of this should i get to ensure i'm meeting requirements without relying on lysine, and that i'm not going overboard and converting it to tmao, whether that's bad for me or not?
The normal rate of L-carnitine biosynthesis in humans ranges from 0.16 to 0.48 mg/kg of body weight/day (4). Thus, a 70 kg (154 1b) person would synthesize between 11 and 34 mg of carnitine per day. This rate of synthesis, combined with efficient (95%) L-carnitine reabsorption by the kidneys, is sufficient to prevent deficiency in generally healthy people, including strict vegetarians (132).
i'm going to place my weight between 120 and 140 pounds, which is 55-65 kg.
55*.16 = 8.8 mg
65*.48 = 31.2 mg
x*.87 = 8.8 <--->x = 8.8/.87 = 10.1149425287 ---> 10 mg
x*.87 = 31.2 <---> x = 31.2/.87 = 35.8620689655----> 36 mg
(36 + 10)/2 = 23 mg.
so, i've set the rdi at 23 mg and the upper limit at 36 mg. that would be enough to completely replace my carnitine every day, almost certainly.
i will note that i will get lysine from eggs, even as i don't get carnitine from it.
and, how often should i consume it?
carnitine seems to be unusually conserved:
The kidneys efficiently conserve carnitine, so even carnitine-poor diets have little impact on the body’s total carnitine content [1,5]. Rather than being metabolized, excess carnitine is excreted in the urine as needed via the kidneys to maintain stable blood concentrations.
so, i'm going to do this a little differently.
b20 (carnitine): at least 23 mg per day total, with no more than 36 mg per day.
36/23 = 1.5652173913----> 157%
regarding sources for plants, i'm partially relying on the following website, which claims it is sourcing from an article i'd have to access via jstor or something:
there is another source here:
and, these sources are vague and less useful:
this also exists for the yogurt, although it provides a surprising result for avocado that i'm not taking seriously:
that said, this source backs up the previous on avocado, but the method is suspect (it's an extract):
i would normally take the lower source, but i'm going to take the higher source this time because i want to minimize the amount, mostly. the exception is the avocado numbers, and i'm sticking with what i'm seeing in the more mainstream data - the nih, the lpi & that springer link. if you're hoping it's higher, check it out yourself and let me know.
here's the data...
nectarine - 1.61*1.29 = 2.0769 <----data is for peaches [b]
banana .2*1.36 = 0.272 mg [a]
strawberry - ?, but ~0.
avocado - 1.25*1.5 = 1.875mg [b]
kiwi - ?, but ~0
soy milk - ?, but ~0. note that there are soy products on the market that present added carnitine as a selling point, so it seems like there's very little in the bean, itself.
ice cream - 1.1*(2/3)*(3*2) = 4.4 mg. [c]
1 cup of ice cream is 150 grams
2/3 of 150 grams is 100 grams
so, there's 2/3*(3*2) = 4 mg in 100 grams, and
1.1*4 = 4.4 mg in 110 g
yeast - .03*(1.6 + 3.29)/2 = 0.07335 mg [b] <---- average amount
cereal - .55*1.5 = .825 mg [b]
according to (b), rice is 1.77 and wheat is around 1.0. so, i'm going to use 1.5.
flax seed - ?, but ~0 mg
=======
(2.0769 + .272 + 1.87 + 4.4 + .07335 + .825) = 9.51725
9.51725/23 = 0.41379347826 ---> 41%
so, that's a little on the high side, but about right.
red peppers - ?, ~0
pasta - .55*(1.22+.35)/2 = 0.43175 mg <--- average of wheat seeds [b]
cheese - 2 mg [c]
carrots - .3*1.1 = .33 mg [a]
hemp - ?, but ~0 mg
yogurt - 12.2 ish [e]
yeast - .03*(1.6 + 3.29)/2 = 0.07335 mg [b] <---- average amount
==================
.43175 + 2 + .33 + 12.2 + .07335 = 15.0351
for now, 15.0351/23 = 0.6537 ---> 65%
eggs .4*1.4 = 0.56 mg [b]
cheese - 1 mg [c]
margarine - 1.05*.1 = .105 <---- margarine source not specified. some small amount, perhaps less, is certain for canola oil margarine. [b]
bread - .81*.37 = .2997 [b]
yeast = .02*(1.6 + 3.29)/2 = 0.0489 mg [b]
===================
.56 + 1 + .105 + .2997 + .0489 = 2.0136
citrus juice may have as much as 2 g/100 ml. so, 200 ml may be up to 4 g. 4/23 = 17%. i may also bring the salami back in, although this calculation is, frankly, a reason not to.
for now, 2.0136/23 = 0.08754782608 ----> 8.5%
coffee: 0
soy: 0
overall: 9.51725 + 15.0351 + 2.0136 = 26.56595 mg, which is 26.56595/23 = 1.15504130435 --->116%.
so, the idea that you can't get dietary carnitine on a vegetarian diet - albeit an ovolacto one, and it's mostly the lacto here that's contributing - would appear to be a myth, given that your requirements ought to be set quite low.
i would consider this a healthy range to ensure i am meeting minimal requirements and wouldn't want to get much higher than that, from what i've learned about it over the last few hours. note that i've skipped a number of components due to a lack of data and it could very well get me over 120% if i figured them out. a little bit of salami is going to put me over that 157% limit.
i'm moving to c next, and it should be quick.
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.
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 (12:00) |
pasta salad bowl (20:00) |
fried eggs (4:00) |
coffee | |||||||||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| nec tar ine 1 129 g |
ban ana 1 136 g |
str awb err ies 5-6 150 g |
avo cdo 2* 75 g |
kiwi 1 75 g |
van soy milk 250 ml |
che rry ice crm 200 ml |
nut yst 1 med tsp 3 g |
fort crl 55 g |
grd flax seed 1 tbsp 7 g |
sum | red pep per 1 200 g |
dur um wht fet 55 g + h20 |
med chd chs 60 g |
car rot 1 110 g |
hull hemp seed 1 tbsp 10 g |
yog urt |
nut yst 1 med tsp 3 g |
sum | frd egg 2* 70 g |
med chd chs 30 g |
marg 2 tsp 10 g |
whl wht brd w/ grm + flax 1 s 37 g |
nut yst 1 sml tsp 2 g |
jce typ grp frt 250 ml |
sum | brw cof fee 700 ml |
chc soy mlk 100 ml |
sum | total | |
| raison d'etre |
b5,8 b16 b20 |
b5 b16 |
b5 b16 c |
b3,4 b5,7 b8,9 b16 b20 f1,k |
b5,8 b16 c k |
a,d b3,4 b5,7 b12 b16 |
a b5 b12 b13 b16 b20 |
b1,2 b3,4 b5,6 b7,9 b12 b16 |
a,e b3,5 b7,9 b16 |
o-3 |
b3,4 b9 c |
b3,9 | a b12 b13 b20 |
a b3,9 |
b3 o-3 |
b5 b12 b13 b16 b20 |
b1,2 b3,4 b6,9 b12 |
a b2,7 b12 b16 |
a b12 b13 b20 |
d |
o-3 | b2,7 b12 |
c | caf fei ne |
||||||
| a (fat sol) (900 μg rae) |
21.9 μg |
4.08 μg |
1.5 μg |
10.5 μg |
3 μg |
10 % |
13 % |
0 | 15 % |
0 | 42.5 r:38 c:4.5 |
314 μg |
~ 1.15 μg |
30 % |
918.5 μg |
0 | - | 0 | 167 r:30 c:137 |
r:29 % c:6.9 μg |
15 % |
10 % |
0 | 0 | - | 55 r:54 c:1 |
0 | 4 % |
4 r:4 c:0 |
268.5 r:126 c:142.5 |
| b1 thiamin (1.2 mg) |
.044 mg |
.042 mg |
.036 mg |
0.1 mg |
.02025 mg |
8 % |
.0528 mg |
~ 155 % |
20 % |
.115 mg |
217 u:34 |
.108 mg |
~ 46 % |
.0174 mg |
.0726 mg |
.1275 mg |
- | ~ 155 % |
228 u:27 |
0.06 mg |
.0087 mg |
0 | 10.5 % |
~ 103 % |
- | 119 u: 5.5 |
0.1 mg |
3 % |
11 u:8 |
575 |
| b2 [g, j] riboflavin (1.3 mg) |
.035 mg |
.099 mg |
.033 mg |
.195 mg |
.01875 mg |
25 % |
.253 mg |
~ 144 % |
24 % |
.011 mg |
242.5 u:49.5 |
.17 mg |
~ 22.5 % |
.2568 mg |
.0638 mg |
.0285 mg |
- | ~ 144 % |
206.5 u:40 |
.684 mg |
.1284 mg |
0 | 3 % |
~ 96 % |
- | 161.5 u:62.5 |
.54 mg |
10 % |
51.5 u:41.5 |
662 |
| b3 niacin (16 mg) |
1.45 mg |
.904 mg |
.579 mg |
2.61 mg |
.25575 mg |
10 % |
.1276 mg |
~ 65 % |
36 % |
.216 mg |
149 n:38 f:111 |
1.958 mg |
~ 36 % |
.0354 mg |
1.0813 mg |
0.92 mg |
- | ~ 65 % |
126 n:25 f:101 |
.114 mg |
.0177 mg |
0 | 6.5 % |
~ 43 % |
- | 50.5 n:1 f:49.5 |
1.36 mg |
4 % |
12.5 n:8.5 f:4 |
338 n:72.5 f:265.5 |
| b4* adenine (75 mg) |
? | 1.632 mg |
0.75 mg |
15.9 mg |
~ .339 mg |
19.25 mg |
.9735 mg |
49.38 mg |
? | ? | 117.5 | 31.8 mg |
2.2 mg |
4.92 mg |
0.77 mg |
? | - | 49.38 mg |
119 | 2.24 mg |
2.46 mg |
0 | 4.514 mg |
32.92 mg |
- | 56 |
? | 7.7 mg |
10 | 302.5 |
| b5 pantothenic acid (5 mg) |
.239 mg |
.454 mg |
.1875 mg |
2.08 mg |
.13725 mg |
15 % |
.6391 mg |
2.25 % |
19 % |
.069 mg |
112 u:76 |
.634 mg |
.23705 mg |
.246 mg |
.3003 mg |
.056 mg |
2.25 % |
31 u:29 |
2.292 mg |
0.123 mg |
0 | 5 % |
1.5 % |
- | 54.5 u:48 |
1.808 mg |
6 % |
42 u:36 |
239.5 | |
| b6 pyridoxine (1.7 mg) |
.032 mg |
.499 mg |
.0705 mg |
.386 mg |
.04725 mg |
6 % |
.0528 mg |
~ 133 % |
25 % |
.033 mg |
230 u:66 |
.582 mg |
.0781 mg |
.0396 mg |
.1518 mg |
.06 mg |
~ 133 % |
186.5 u:53.5 |
.255 mg |
.0198 mg |
0 | 3.5 % |
~ 88 % |
- | 107.5 u:16 | ~ 0 |
2 % |
2 | 526 | |
| b7 [h] biotin (35 μg) |
? | ~ 3.212 μg |
~ 1.646 μg |
5.4 μg |
? | ~ 10.069 μg |
2.86 μg |
45 % |
86 % |
2.52 μg |
204 u:73 |
6.6 μg |
.22 μg |
1.038 μg |
5.5 μg |
2.73 μg |
- | 45 % |
91 u:46 |
~ 58.33 μg |
.519 μg |
4.5474 μg |
3 % |
30 % |
- | 214 u:181 | 0 | ~ 11 % |
11 |
520 |
| b8* inositol (myo or lipid) (1000 mg) |
152.22 mg |
0 mg |
19.5 mg |
69 mg |
102 mg |
20.09 mg |
9.9 mg |
14.85 mg |
2.75 mg |
13.65 mg |
40 | 114 mg |
~ 41.23 mg |
5.4 mg |
13.2 mg |
- | 14.85 mg |
19 | 12.6 mg |
2.7 mg |
~ 16 mg |
52.54 mg |
9.9 mg |
- | 9 | - | - | ~ 0 |
68 | |
| b9 [m, b11, r] folic acid (400 μg dfe) |
6.45 μg |
27.2 μg |
36 μg |
122 μg |
18.75 μg |
n:6 f:0 % |
5.5 μg |
~ 35.5 % |
34 % |
6.09 μg |
131 n:61.5 f:69.5 |
92 μg |
~ 39 % |
16.2 μg |
20.9 μg |
1.1 μg |
- | ~ 35.5 % |
107 n:32.5 f:74.5 |
70.5 μg |
18.1 μg |
0 | 5 % |
~ 23.5 % |
- | 48 n:24.5 f:23.5 |
3.5 % |
2.5 % |
6 n:6 f:0 |
292 n:124.5 f:167.5 |
| b12 [t] (cyano) cobalamin (2.4 μg) |
0 | 0 | 0 | 0 | 0 | 50 % |
.858 μg |
187.5 % | 0 | 0 | 273 n:35.5 f:237.5 |
0 | 0 | .66 μg |
0 | 0 | - | 187.5 % |
215 n:27.5 f:187.5 |
1.338 μg |
.33 μg |
0 | 0 | 125 % |
- | 194.5 n:69.5 f:125 |
0 | 20 % |
20 n:0 f:20 |
702.5 n:132.5 f:570 |
| b13* orotic acid (10 mg) |
- | - | - | - | - | - | ~ 17 mg |
- | - | - | 170 | - | - | ~ 37 mg |
- | - | > | - | 370 | - | ~ 18 mg |
- | - | - | - | 180 | - | - | - | 720 |
| b14* taurine (100 mg) |
0 | 0 | 0 | 0 | 0 | - | 2.09 mg |
0 | 0 | - | 6.5 | 0 | 0 | 0 | 0 | - | ~ 5 mg |
0 | - | 0 | 0 | >0 | 0 | 0 | 0 | - | 0 | >0 | - | - |
| b15* betaine (550 mg) |
.258 mg |
.136 mg |
.3 mg |
1.05 mg |
.375 mg |
2.048 mg |
1.034 mg |
0 | ~ 45.293 mg |
.217 mg |
9 | .2 mg |
103.4 mg |
.42 mg |
.44 mg |
- | - | 0 | 19 | .414 mg |
.21 mg |
.01 mg |
~ 74.522 mg |
0 | - | 13.5 | .7 mg |
.8 mg |
0 | 41.5 |
| b16* choline (fat sol) (550 mg) |
8 mg |
13.3 mg |
8.55 mg |
21.3 mg |
5.85 mg |
61.44 mg |
28.6 mg |
12.3 mg |
6 mg |
5.51 mg |
31 | 11.2 mg |
8.25 mg |
9.9 mg |
9.68 mg |
- | - | 12.3 | 9 | 438 mg |
4.95 mg |
1.1 mg |
9.99 mg |
8.2 mg |
- | 84% | 18.52 mg |
24.576 mg |
8 | 132 |
| b20* [I] l-carnitine (23 mg) |
2.0769 mg |
.272 mg |
? | 1.875 mg | ? | ? | 4.4 mg |
.07335 mg |
.825 mg |
? | --> | ? | .43175 mg |
2 mg |
.33 mg |
? | ~ 12.2 mg |
.07335 mg |
--> | .56 mg |
1 mg |
.105 mg |
.2997 mg |
.0489 mg |
- | --> | ? | ? | --> | 116 |
| c (90 mg) |
6.97 mg | 34 | 74 | 25 | 117 | 4 | 0 | 0 | 25 | ~0 | 279 | 350 | 0 | 0 | 7 | 0 | - | 0 | 357 | 0 | 0 | 0 | 0 | 0 | 100+ | 0 | 0 | 0 | 736+ | |
| d (fat sol) (15 μg) |
- | 0 | 0 | 0 | 0 | 45 | 0 | 0 | 6 | 0 | 51 | 0 | 0 | 2 | 0 | 0 | - | 0 | 2 | 12 | 1 | 30 | 0 | 0 | - | 43 | 0 | 18 | 18 | 114 |
| e (fat sol) (15 mg) |
.993 | 2 | 1.5 | 16 | 10 | 0 | 2 | 0 | 36 | 0 | 67.5 | 13 | 1 | 1 | 2 | 7 | - | 0 | 24 | 9 | .5 | 20 | 1.5 | 0 | 31 | 0 | 0 | 0 | 122.5 | |
| f1* linoleic acid omega-6 (g) (17 mg) |
- | .1086 | .09 | 2.534 | .187 | 1.5 | .300 | 0 | 1.2 | .414 | 6.3336 | .0738 | .540 | .3462 | .0828 | 2.87 | - | 0 | 3.9128 | 3.23 | .1731 | 1.5 | .5 | 0 | - | 5.4031 | ~0 | .8 | .8 | 16.45 |
| f2* alpha linolenic acid omega-3 (g) (1.6 mg) |
- | .0638 | .065 | .165 | .0319 | .2 | .200 | 0 | .2 | 1.597 | 2.5227 | .041 | .024 | .219 | .0014 | .93 | - | 0 | 1.2154 | .228 | .1095 | .5 | .75 | 0 | - | 1.5875 | ~0 | .12 | .12 | 5.45 |
| f1:f2 ratio |
- | - | - | - | - | - | - | - | - | - | 2.51 | - | - | - | - | - | 2:1 | - | 3.22 | - | - | - | - | - | - | 3.40 | - | - | - | 3.02 |
| k (fat sol) (138 μg) |
2.84 | 2 | 1 | 39 | 38 | 5 | 0 | 0 | - | - | 85 | 10 | 1 | 1 | 12 | 0 | - | 0 | 24 | 9 | .5 | 10 | .5 | 0 | - | 20 | 0 | 2 | 2 | 131 |
| q1* coenzyme q10 (mg) (30 mg) |
- | .075 | .0375 | .625 | .0308 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | ||
| q2* pyrrolo quinoline quinone (mu-g) |
- | - | 2.025 | .063 | .2101 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | ||
| s* salicylic acid (mg) |
- | ~0 | ~1 | ~ 0.375 |
~0 | ~0 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
| - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
* not really.
complete requirements
fat soluble:
- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal.
- d: 30% + per meal, 120% total
- e: 30% + per meal, 120% total
- k: 30% + per meal, should not exceed 100%/meal, >120% & <200% total
water soluble (bs & c):
- 300+% total w/ 100% for each meal
- b1 (thiamin): 125% w/ each meal
- b2 (riboflavin): 131% w/ each meal
- b3 (niacin): 125% w/ each meal, but not more than 200% in fortified sources.
- *b4 (adenine): 75 mg w/ each meal
- b5 (pantothenic acid): 110% w/ each meal
- b6 (pyridoxine complex): 118% w/ each meal
- b7 (biotin): 171% w/ each meal, with 857% total as a goal.
- *b8 (inositol): 300 mg w/each meal, 1200 mg total
- b9 (folic acid): 100% w/each meal, but not more than 400% from fortified sources, per day.
- b12(cobalamin): 250% w/each meal, including 30+% pre-formed w/each meal. 120% pre-formed per day.
- *b13 (orotic acid): 10 mg w/ each meal
- *b14 (taurine): 30 mg w/ each meal, 120 mg total
- *b15 (betaine): 165 mg w/ each meal, 660 mg total
- *b16 (choline): 30% + per meal, 120% total
- *b20 (l-carnitine): at least 23 mg per day total, with no more than 36 mg per day.
incomplete requirements legend:
>300% without meeting 100%/meal
+75<=100% each meal [=+200%<=300% total]
+50<=75% each meal [=+100<=200% total]
<=50% each meal [<100% total]
- natura vanilla soy milk (light)
- chapman's black cherry ice cream
- bulk barn nutritional yeast
- vector cereal
- black diamond brand medium cheddar cheese
- selection brand pasta [metro/food basics]
- bulk barn nutritional yeast
- black diamond brand medium cheddar cheese
- irrestibles brand olive canola oil [metro/food basics]
- dempster's whole grain double flax bread
- bulk barn nutritional yeast
- natura chocolate soy milk
- no specific brand or type of coffee
diet options:
daily:
1) bran/fibre option for the fruit bowl will boost betaine a lot
2 ) pasta salad bowl:
- yogurt is high in b5 and b8 and b12 and choline.
- beets good for betaine
- one tbsp of imitation bacon bits (isoflavones, maybe)
- lemon/lime (probably for phytonutrients)
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?
- sunflower seeds are high in b5 & high in e, with small amounts of choline but high amounts of omega-6. it doesn't really add up here, but may be better in the pasta bowl (after i work out the yogurt). b15/dmg.
- rice bran is similar to sunflower in b5, but lower in omega-6 and lower in choline. also, less e. it would be better if i find myself strictly concerned about b5, but in the pasta bowl. this seems unlikely.
- dried whey is a little lower in both b5 & higher in choline, but also has a little b12 & has almost no fat. it's almost like the missing part of the yeast. i'm having trouble finding it though and don't think the isolate available at bulk barn is comparable. it seems to be largely seen as a waste product in yogurt production. it may be broadly useful across plates.
3) eggs:
- salami (45 g) (25% b1, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)
- rice (100 g) (60% b1, 35% b3, 4% b5, 6% b6, 69% b9)
- soy meat () <----only choice, really
- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)
- grapefruit juice is high in inositol
- cranberry juice (unsweetened. need added c, has e)
- tomato juice
need: 6% b1, 75% b3, 45% b4, 65% b5, 15% b6, 25% b8, 55% b9, 60% b12, 10% k
==========
the list of everything i need to get.
added are green
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 [made in stomach by bacteria]
8) taurine (cannot synthesize properly)
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
8) taurine (cannot synthesize properly)
9) betaine
10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.)
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
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
& 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
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
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