dsdfghghfsdflgkfgkja: 10/07/20

Wednesday, October 7, 2020

how am i feeling, anyways?

the last two days, especially, i've been far more alert.

it's too early to tell.

how much b5 was i getting in my previous pasta meal?

green pepper - 0.099 mg/100g

tomato - 0.089 mg/100g

pasta - 0.431 mg/100g

salami - .4*1.06 = .424 mg/40g

caesar dressing - 2.5*.083 = 0.2075 mg/250 ml

cheese - 2*.41 = .82 mg /200g

====================

.099+.089+.431+.424+.2075+.82 = 2.075 mg

half of that is 1 mg/day. or so.

how much from the fruit bowl?

strawberries - .0938 mg

kiwi - 0.13725 mg

banana - .788/2 = 0.394

raspberries - .063 mg

blueberries - 0.04 mg

ice cream - .6391 mg

soy milk - 5*.15 = .75 mg

============

.938 + .13725 + .394 + .063 + .04 + .6391 + .75 = 2.96135

2.96135 + 2.075/2 ~ 4 mg

so, i was at the very low end of that 4-7 mg....if i ate on that day. if i skipped a day...or three...

did i have a b5 deficiency?

well, i was getting these brutal hemiplegic migraines that were described by tingling at my extremities. i thought i had ms, for a while, due to weird electrical attacks.

i guess that, if i keep with the avocados, and these attacks come back then i've disproved that.

but, if i keep up with this diet, and the attacks go away?

it's entirely plausible. and, i need to throw that out there for people with low fat diets - you might be concerned about iron, or b12. you've probably never even thought about b5; i know i didn't. maybe you should.

realizing that the rdis changed for b5 was what put me on this review in the first place, and, if i'm to be consistent, i should seek the old rdis, which i know is all but impossible without a supplement. so, let's try to understand why they've halved the rdis from 10 mg to 5 mg for b5, first.

1) what do we do with this?

the answer is that we convert it to a co-enzyme, of the 'a' variety. the co-enzyme is clearly very important, as it is used all over the place. so, why not just absorb the co-enzyme, then? and, the answer is that our metabolism is stupid, on this point - when we eat something like an avocado, we are ingesting the enzyme, but we have to convert it to b5 in the stomach to absorb it, then reconstruct it as the enzyme, after. maybe this is inefficient, or maybe it's done to prevent a reaction, who knows. but, looking for the co-enzyme directly isn't helpful...

2) how much can we actually absorb, directly?

the claim at wiki is as follows:

As a whole, when intake increases 10-fold, absorption rate decreases to 10%.

if you follow the reference (Gropper SS, Smith JL, Groff JL (2018). Advanced Nutrition and Human Metabolism (7th Ed.). Belmont, CA: Wadsworth, Cengage Learning. pp. 330–335. ISBN 978-1-305-62785-7, which i was able to preview in full at google books), it does sort of back up the claim - it suggests that if you take 10x the rdi via supplements, you only actually absorb 10% of it, ie the rdi. i'm just not clear if they mean 10 mg or 5 mg. so, if you take a 100 mg pill, you'll only get 10 mg of it absorbed, and the rest will pass through? or is it 50 and 5? that seems to be the suggestion - and may explain why there's no upper limit. you just don't absorb it, you shit it out.

but, the source also claims that absorption at dietary levels is only 50%. so, if you want 5, should you take 10? and, if you want 10 should you actually take 20?

this is apparently the alpha source and it clarifies that, even at moderate dosages, you just get further urinary excretion at minimal to inexistent increases in blood concentrations. specifically, individuals given supplements of 10 mg/day saw no increase over baseline levels.

https://www.nap.edu/read/6015/chapter/12#365

so, how do i get to baseline levels?

2) is there an rda at all?

apparently not. the science is out on this, due apparently to a deficit of interest. deficiency of this vitamin is claimed to be rare, and symptoms of deficiency are not clear. so, we don't know how much we really need because we can't really figure out when we're low on it - except when we're malnourished, in general. they've instead used this other idea - adequate intake - to get a kind of rough ballpark on it.

interestingly, that source also indicates that blood serum levels did not decrease past a certain point when the molecule was entirely removed from the diet for a total of five weeks, indicating some sort of conversion is taking place. so, what are we doing, then? are we synthesizing it from other vitamins and amino acids? is there some stored in the liver?

there's some suggestion that it might actually be being synthesized in the gut:

https://lpi.oregonstate.edu/mic/vitamins/pantothenic-acid#intestinal-bacteria

again: i'd rather get it from diet than rely on the gut. but, if you do a study where you completely remove this from a person's diet for five weeks and blood serum levels stay constant, it's gotta be one of those three options. it doesn't just create itself out of nothing - and we know we use it quite regularly.

3) so, can you store it, then?

apparently, no, not at all. while the molecule is sent to the liver for metabolic use, it seems to be absorbed entirely into the bloodstream. it seems to actually bind directly to red blood cells as it is transported to various places in the body. it's curious, though, that the largest source of this vitamin in our diet is....liver. so, cows seem to be able to store b5 in their livers. why can't we? and, if regeneration in the bloodstream isn't happening via converting stores in the liver, how's it happening?

this site claims that livestock can't store it, but then agrees that it has it's highest concentrations in the liver:

https://www.dsm.com/markets/anh/en_US/Compendium/ruminants/pantothenic_acid.html

i'm going to express a little skepticism, then: this molecule does seem to build-up in the liver. we seem to be storing some of it.

4) can we synthesize it from other amino acids or vitamins?

i can't get a straight answer on this. we know we need b5 to synthesize fat, and we know we can get acetyl-coenzyme a from stored fat. can we convert that back into b5? is that why the blood levels stayed constant?

all i'm learning here is that we need to do more research on this molecule if we want to understand it better, and that's not going to happen unless we can come up with a good reason for it.

5) why was it initially set at 10 mg?

it seem to be the "daily value" that was set at 10 mg, while the "adequate intake" was set at 5 mg. what happened in 2016 appears to be that the dv was reset to synchronize with the ai. while these things should obviously be consistent with each other, it doesn't explain why they were set differently in the first place. and, perhaps there isn't really a good reason, other than that there's no really clear direction underlying either number.

6) why is it set at 5 mg now?

The usual pantothenic acid intake is 4 to 7 mg/day, as reported for small groups of U.S. adults and adolescents (Bull and Buss, 1982; Kathman and Kies, 1984; Srinivasan et al., 1981; Tarr et al., 1981). There is no evidence suggesting that this range of intake is inadequate. Thus, the approximate midpoint—5 mg/day—is set as the AI for adults.

https://www.nap.edu/read/6015/chapter/12#365

they also apparently measured average urinary excretion at 2.6 mg/day and concluded that, because co-enzyme a is converted back to excreted pantothenic acid at a 1:1 ratio, and absorption is roughly 50%, 5 mg is adequate, daily. this is rounding down, but so be it.

these are fairly weak arguments.

so, what am i to do about this?

if the average range is 4 to 7, i'd rather go to the upper end of the spectrum than take an average. but, that is daily intake, and i'm really interested in a per-meal requirement. i can't convert these requirements so easily.

if i set it at 5 mg per meal, meet the requirements and and eat thrice daily, that's actually 15 mg consumed, which is twice the amount they're suggesting. while that argument won't work as well with rdas, the evidence i'm seeing around this particular vitamin with the ais upholds it as well as anything else.

so, i'm going to leave the rdi at 5 mg and set my own limit of 5.5/5 = 110%.

i would also call for more research into the topic.

here's the data...

banana - 0.394*2 = 0.788 mg

strawberry - 0.125*.75 = 0.09375 mg

avocado - 2.08 mg

kiwi - .183*.75 = 0.13725 mg

ice cream - 1.1*0.581 = 0.6391 mg.

flax seed - 0.069 mg

=======

(0.788 + 0.09375 + 2.08 + .13725 + .6391 + .069)/5 =

3.8071/5 = 0.76142

76.14%--->76%

unlisted - 76%

soy - 15%

yeast - 3*(15/20) = 2.25%

cereal - 19%

======================

112.25%---->112%

that minor boost appears to mostly be from the yeast.

red peppers - .317*2 = 0.634 mg

pasta - 0.431 mg

cheese - .41*.6 = 0.246 mg

carrots - .273*1.1 = 0.3003 mg

hemp - .10*.56 = .056 mg

==================

(.634 + 0.431 + .246 + .3003 + .056)/5 =

1.6673/5 = .33346

33.346% ---->33%

unlisted - 33%

yeast - 2*(15/20) = 1.5%

===============

34.5%

eggs - 0.764*3 = 2.292 mg

cheese - 0.41*.3 = 0.123 mg

===================

(2.292 + .123)/5 =

2.415/5 =

.483 = 48%

unlisted - 48

bread - 5%

yeast - 1.5%

==================

54.5%

coffee:

0.452*4 = 1.808 mg

1.808/5 = 0.3616--->36%

coffee - 36%

soy - 4%

=====================

40%

overall:

112+34.5+54.5+40 = 241%

even with the halving of the rdi to 5 mg, the numbers for the other two meals remain remarkably low; remember that i only added the avocado at the last minute, and would have still been at 55% with the first meal, otherwise. if you're a strict vegetarian, you may want to be more concerned about b5 than b12, frankly. there's really not very many good sources of this, despite what the literature says about it, if you have a relatively low fat diet. so, i'm going to be looking at mushrooms for the salad bowl and hoping i get some decent fortifications for the eventual meat replacement for the eggs. it would be easier if it was in the yeast....

as mentioned, high dosages of b5 appear to merely get excreted. so, why put the strain on your kidneys? but, it doesn't appear to otherwise be harmful in high doses.

b6 is next.

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 (08:00)										pasta salad bowl (00:00)								fried eggs (16:00)							coffee
	ban ana 2* 118 g	straw ber ies 5-6 75 g	avo cado 2* 75 g	kiwi 1 75 g	soy milk 250 ml	cher ry ice cre am 200 ml	nut. ye ast 1 med tsp 3 g	fort cer eal 55 g	grd flax seed 1 tbsp	sum	red pep per 1 200 g	dur um wht fet 100 g + h20	med ched chse 60 g	car rot 1 110 g	hul led hemp seed 10 g	yog dress or canola oil caesar (for e)	nut. yeast 1 small tsp 2 g	sum	fried eggs 2*70g	med ched cheese 30 g	marg. 2 tbsp	whole wheat bread with germ + flax (1 slice) (37 g)	nut. yeast 1 small tsp 2 g	juice type 250 ml	sum	brew coffee 700 ml	soy choc 100 ml	sum	total
raison d'etre	b5,9 b16	c b5 b16	b3,5,9 o-6 k,b16	c b5,9 k,b16	a d bs	satfat a,b16 b5	bs	a bs e	o-3 b16		vit c vit e	b vit	vit a fat b12	vit a	6:3 rat	taste 6:3 rat	b vit		vit a chol b vit	vit a fat b12	vit a vit d vit e	6:3 rat	b vit	-		caf	feine
a (fat sol) (900 μg rae)	7.08 μg	.75 μg	10.5 μg	3 μg	10 %	13 %	0	15 %	0	40 r:38 c:2	314 μg	0.02 μg	30 %	918 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	266 r:126 c:140
b1 thiamin (1.2 mg)	.074 mg	.018 mg	0.1 mg	.02025 mg	8 %	.0528 mg	155 %	20 %	.115 mg	214.5 u:31.5	.108 mg	84 %	.0174 mg	.0726 mg	.1275 mg	-	103 %	214 u:27	0.06 mg	.0087 mg	0	10.5 %	103 %	-	119 u: 5.5	0.1 mg	3 %	11 u:8	558.5
b2 [g, j] riboflavin (1.3 mg)	.146 mg	.0165 mg	0.195 mg	.01875 mg	25 %	.253 mg	144 %	24 %	.011 mg	242 u:49	.17 mg	41 %	.2568 mg	.0638 mg	.0285 mg	-	96 %	177 u:40	.684 mg	.1284 mg	0	3 %	96 %	-	161.5 u:62.5	.54 mg	10 %	51.5 u:41.5	633
b3 niacin (16 mg)	1.57 mg	.2895 mg	2.61 mg	.25575 mg	10 %	.1276 mg	65 %	36 %	.216 mg	142.5 n:31.5 f:111	1.958 mg	66 %	.0354 mg	1.0813 mg	0.92 mg	-	43 %	134 n:25 f:109	.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	339.5 n:66 f:273.5
b4* adenine (75 mg)	2.832 mg	0.375 mg	15.9 mg	.339 mg	19.25 mg	.9735 mg	49.38 mg	?	?	118.5	31.8 mg	4.0 mg	4.92 mg	0.77 mg	?	-	32.92 mg	99	2.24 mg	2.46 mg	0	4.514 mg	32.92 g	-	56	?	7.7 mg	10	283.5
b5 pantothenic acid (5 mg)	.788 mg	.0938 mg	2.08 mg	.13725 mg	15 %	.6391 mg	2.25 %	19 %	.069 mg	112 u:76	.634 mg	.431 mg	.246 mg	.3003 mg	.056 mg	yog urt sub	1.5 %	34.5 u:33	2.292 mg	0.123 mg	0	5 %	1.5 %	-	54.5 u:48	1.808 mg	4 %	40 u:36	241
b6 pyridoxine (1.7 mg)	44	2	19	2	6	1	88	25	2	189	24	7	2.5	5	3.5		88	130	12	1	0	3.5	88	-	104.5	0	2	2	423.5
b7 [h] biotin (35 μg)	15	2.5	-	?	30	1	30	86	-	164.5	16.5	1	3	12	8	-	30	70.5	65	1.5	13	3	30	-	112.5	?	12	12	359.5
b8* inositol (myo or lipid) (1000 mg)	20	10	-	102	25	5	10	-	-	~~172~~	99.75	70.27	-	-	-	-	10	-	6.3	-	16	50	10	-	-	-	-	-	-
b9 [m, b11, r] folic acid (400 μg)	12	4.5	30	6	6	1	23	34	2	118.5	19	71	3	3	3	-	23	122	18	1.5	0	5	23	-	47.5	4	2	6	294
b10* pABA (100 mg)	~0	~0	-	~0	>0	~0	-	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin (2.4 μg)	0	0	0	0	50	20	125	0	0	195	0	0	8.5	0	0	20+	125	133.5	33	4	0	0	125	-	162	0	20	20	490.5
b13* orotic acid (mg)	~0	~0	-	~0	~0	20	-	-	-	20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	-	~0	~0	2	-	-	-	2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	-	~0	0?	~0	-	-	-	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b16* choline (fat sol) (550 mg)	4	1	4	1	11	5	1.5	2	1	30.5	2	2.5	2	1	-	-	1.5	9	68	1	0	2	1.5	-	73.5	3	4.5	7.5	119.5
b20* [aka I] l-carnitine (25 mg)	~0	~0	-	~0	~0	5	-	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c (90 mg)	34	74	25	117	4	0	0	25	~0	279	350	0	0	7	0	-	0	357	0	0	0	0	0	100+	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	20+	0	2	12	1	30	0	0	-	43	0	18	18	114
e (fat sol) (15 mg)	2	1.5	16	10	0	2	0	36	0	67.5	13	1	1	2	7	30+	0	24	9	.5	20	1.5	0	30+	31	0	0	0	122.5
f1* linoleic acid omega-6 (g) (17 mg)	0.1086	0.09	2.534	0.187	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)	0.0638	0.065	0.165	0.0319	0.2	.200	0	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	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)	~~0.272~~	0.075	-	0.0375	.625	.0308	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline quinone (mu-g)	~~3.536~~	-	-	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.

- choline: 30% + per meal, 120% total

- 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: 125% w/each meal

- b2: 131% w/each meal

- b3: 125% w/each meal, but not more than 200% in fortified sources.

- b4: 75 mg w/each meal

- b5: 110% w/each meal

- b6:

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]

specific brands used:
- so nice vanilla soy milk
- 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

- irrestibles brand olive canola oil

- dempster's whole grain double flax bread

- black diamond brand medium cheddar cheese

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

2) pasta salad bowl:

- 100 g cooked pasta
- one large red pepper

- one large chopped carrot

- 60 g chopped medium cheddar cheese [12 slices]

- 10 g hulled hemp seeds

- yogurt dressing or canola oil caesar dressing

- 1 tsp nutritional yeast

- glass of pasta water

~~- tomatoes~~

- flax seeds (ground!) (probably not)

~~- spirulina~~

~~- tahini~~

~~- macademia nuts~~

~~- croutons~~

~~- tomato powder~~

~~- caesar dressing (very little b1, 35% e?, some a)~~

- one tbsp of imitation bacon bits (isoflavones, maybe_

~~- 5 g chopped crickets [5 crickets] [b12]~~

~~- indoor farmed fish? <----b5, b12~~

- shittake mushrooms <------b5

- lemon (probably for phytonutrients)
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)

- kalamata olives (probably not necessary for e)

~~- microwaved/chopped broccoli (probably not, due to k and I3C) <----but, b5~~

~~- broccoli leaves or kale or dandelion leaves? (probably not, due to I3C and k)~~
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?

- need 65-85% b5, 50-70% b12

3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!) with flax
- 2 tbsp olive oil margarine

- 30 g sliced medium cheddar cheese [6 slices]

~~- salami (45 g) (25% b1, 8% b2, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)~~

- rice (100 g) (60% b1, 2% b2, 35% b3, 4% b5, 6% b6, 69% b9)

- soy meat (100% b1, 50-70% b2, 100% b3, 15% b5, 60% b6, 45% b9, 90% b12)
- indoor grown salmon? (50 g) (15% b1, 15% b2, 55% b3, 15% b5, 20% b6, 150% b12) <------can't find

- mushroom sauce (some supplemental b2,/b3/b6, substantive b5)
~~- + apple juice? (1 cup) (100% c)~~

- carrot juice (1 cup) (18% b1, 8% b2

- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)

- cranberry juice (unsweetened. need added c, has e)

- tomato juice (likewise)

- need (85 b1, 50 b2, 95 b3, 75 b5, 85 b6, 75 b9, 65 b12)

==========

the list of everything i need to get.

added are green

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~~ [made in stomach by bacteria]
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

so, this is utterly pointless, then, and just designed to sway stupid people to vote for them, based on memes on twitter.

the focus should be mandating an industry wide shift away from oil-based plastic and towards plant-based plastics, not on moving back to the (far worse) paper bags at checkout.

and, i'll be explicit: can we ban paper bags while we're at it? they're a far bigger problem than plastic bags are.

https://www.ctvnews.ca/climate-and-environment/what-is-and-is-not-included-in-canada-s-ban-on-single-use-plastics-1.5136387

and, i mean...

is this plastic bag ban going to be total?

are you going to ban produce bags? bread bags? bags in cereal boxes? you get the point.

what are you really reducing waste by, if the only bag you're banning is at checkout? 3%? 5%?

but, i'll tell you - if you stop giving me plastic bags, i'll have to start buying garbage bags. right? then, what's been accomplished?

the ideal is to give me a bag that decomposes properly, not to ban them from being distributed altogether.

but, this is the stupid party, and this is rule by twitter logic, so stupid & vacuous & shallow is what we're going to get...

they don't have to choose - they can do their stupid twitter ops and write substantive legislation at the same time. but, they have to make sure they do it right. and, this is why we need more greens in parliament - to make sure the greenwashing has something substantive embedded within it.

just a reality check, to get around the nonsense on twitter, which is no doubt the actual driver behind the policy.

https://www.bbc.com/news/business-47027792

as an unusually conscious consumer, what are some things i'd like to see that i think will make an actual substantive difference?

while all i can actually do as a consumer is put the recyclable items, as labeled, in the recycling bin, and make sure i'm doing it right and then hope it gets dealt with correctly, the only things i can't recycle are:

1) number 5 plastics, and particularly lids. people don't realize this - you can't recycle the lids, and i mean of anything. salad dressings, shampoo, milk, juice - the lids are not recyclable, anywhere. so, i have this giant pile of lids that i don't know what to do with. there was a time when whole foods had a number five recycling program, but i don't know if it's still operating. i guess there's two ways around this - you could either mandate recycling these lids, or mandate making the lids out of something more recyclable. but, that's the number one problem i have...and the major thing i'd like to see addressed. for now, i just hang on to them...

2) coffee cup lids at stores should be regulated so that they are biodegradable.

3) films on packaged items like cheese and meat (for me, it's cheese that's the biggest culprit) are another substantive hole in the process. if you look into it, they claim they can't recycle these for sanitation reasons, but that's obviously just a pile of bullshit. and, i can't afford to buy fancy cheeses at the butcher shop, either. it probably makes sense to regulate these items so they're more biodegradable than so that they're more recyclable, but they're really the only source of actual waste that i produce on a weekly basis, week in and week out.

shopping carts should be seen as collectively owned property to be shared by the community, and not as the private property of the stores.

and, that means we need to bring them back when we take them home.

but, letting me take it all back at once would minimize my need for bags - without telling me to burn carbon, which is of course far worse.

this is really just a distraction from emissions reduction legislation, but it's the kind of empty greenwashing you expect from this government.

that said, my opposition to this from the start has been that i don't expect it will actually succeed. i want meaningful action that actually works, not empty gestures designed to win votes.

but, point-by-point:

- i agree that more needs to be done to maximize the amount of plastic actually being recycled. i would suppose this would likely mean more strict regulations on the kind of plastic being produced, to ensure that it is actually properly recyclable. so, that would mean (as one example.) putting an end to the kind of black plastics you see all over the place, still - and that i've been able to avoid almost everywhere, except the government-run marijuana industry, which sells you a product you can't examine before purchasing, from behind a counter. if i were to propose substantive legislative changes, they would be in the form of enforceable regulations on the supply side, not in terms of modifying habits on the demand side.

- i would oppose a consumption ban on plastic bags, for the reason that it won't work. let us remember that we moved to plastic bags to reduce the amount of trees being used for groceries, and that concern is no less relevant, today. paper bags are generally flimsy and don't hold groceries well. people will do things like buy plastic garbage bags at the checkout, or bring plastic bags from home, instead. so, this is stupid and won't work and should be opposed explicitly on those terms. instead, the government should regulate the distribution of single use plastic bags by grocers, stores and restaurants to be limited to biodegradable items made out of plant fibres, like hemp.

i walk to the grocery store, because i refuse to use a car, because i'm concerned about emissions. so, i need something to put food in. while i prefer to use my knapsack for groceries, and that is broadly sufficient, i generally have to take a few bags for sanitation reasons (you can't put items like strawberries in a bag) and to maximize the use of my hands, to minimize the number of trips. i then use those bags as garbage bags (and collect about a grocery bag worth of garbage every 2-3 months). what i want is for the grocery store to give me something i can responsibly use as a garbage bag, i.e. something made of a plastic-like material that will breakdown in a landfill, and not to go back to cutting down trees. but, i would also like to see regulations that ban those tracking devices on shopping carts - because if you let me cart it home, i wouldn't need any bags at all.

- i don't use straws, plastic cutlery or stir sticks, unless they're given to me without asking. i can't say i've never used them, but it's exceedingly rare, to say the least. maybe once a year? but, again - people will find a way around this, if you just ban it. instead, the government should seek to find ways to mandate the use of biodegradable plastics made from vegetable plastics, like hemp. banning things feels good if you're an authoritarian, but it's not a real-world solution to a complicated problem. you need to offer people real alternatives - and, as it is, we actually know what they are.

and, to exacerbate the point - there's things you can do to a landfill to help the materials biodegrade more quickly, like introducing the right kind of bacteria into the pile.

- those six pack rings are actually already regulated to be biodegradable in sunlight. banning them is not helpful. we've actually already solved that problem. but, it demonstrates the point that this is for show, not for serious action.

- i would support regulations to ensure that only recyclable plastics are offered for restaurant take-outs, but there should be a special care to ensure that you don't just see a return to styrofoam, instead.

so, the general idea is that i support positive regulations, and not blanket bans. if this is done properly, i will support it in the end; if it's not, i will oppose it.

but, this is not a replacement for emissions reduction legislation, and the opposition needs to ensure it's not presented as one.

https://www.cbc.ca/news/politics/single-use-plastics-1.5753327

you have an enzyme in your intestine that knows exactly what adenine is, goes out into the acidic mixture to get it and then brings it into your intestinal walls to be absorbed into your blood stream.

your body wants you to eat this stuff.

don't make it synthesize it as a last resort; that doesn't make any evolutionary sense.

broadly speaking, this argument:

you can synthesize it, so you don't need it in your diet. only molecules that cannot be synthesized are required to be consumed via diet.

is totally backwards and wrong. that's treating your body as an endlessly powerful, infinitely capable machine with unlimited sources of energy - and that's crazy.

rather, the way this should be looked at is more like this:

you should only ask your body to synthesize molecules that can't be obtained freely from dietary sources; if you can absorb it, you evolved to do so, and consequently should.

this is the first discarded vitamin in the list, and i need to clarify the point with b4 very purposefully: nobody has ever denied the importance of b4, or claimed it isn't important in human metabolism. for your cells to create energy, they need all three molecules: b2, b3 and b4. this was understood a long time ago, and is not in dispute, today.

however, what was learned is that your body has the ability to synthesize b4 from a collection of amino acids, therefore rendering it inessential - so long as you get all of your amino acids. that means it's no longer considered a "vitamin" under current definitions, and has been removed from the list, leaving an empty spot in the b4 category. some people have tried to plug in choline, but i've placed it at b16 instead.

but, this logic strikes me as deficient. just because i can synthesize b4 doesn't mean i want to. after all, it takes a lot of energy to transfer all of these protons around - and i'm trying to create energy, not destroy it. trying to minimize nutrient intake into the most austere form possible might save some companies some money, but it doesn't strike me as the best way to stay in good health. i'd call on health professionals to seriously rethink that.

so, i don't really care if i can synthesize adenine or not - i'd rather get it from my diet, as much as i can, and save my amino acids for something else.

here's a more interesting question, to me: is your body actually able to absorb and use pre-formed adenine, or otherwise disassemble it from dietary dna? and, the answer is apparently yes, but we don't quite understand how, yet.

this almost brand new (2020) paper here seems to suggest that rats cannot absorb adenine properly, but that the mechanism in rats is drastically different than in humans, so we shouldn't draw conclusions. i wonder if, perhaps, we have - and incorrectly.

https://www.jstage.jst.go.jp/article/bpb/43/9/43_b20-00342/_html/-char/en

this paper is from 2015 (relatively recently), and the idea i'm getting from it is that, while the science around the exact mechanism of nucleobase transport is still being worked out, it's understood at this point that substantive transport is in fact taking place, due to the inefficiency of de novo synthesis in the liver. that is: yes, we can create this on our own, but we actually mostly don't, we mostly use the adenine we get in our diets. and, that would seem to contradict the delisting of b4 as a vitamin, and put it in the same category as choline.

https://www.nature.com/articles/srep15057

this even newer paper, from 2017, extrapolates the point further, indicating that active transport of salvaged adenine is, in fact, actually happening:

https://www.jstage.jst.go.jp/article/bpb/40/8/40_b17-00374/_html/-char/ja

so, how much of this do i need, then?

well, technically none. and, that's probably still true. let's see how much i'm actually getting first and then work it out from there.

as before, my sources for adenine content in foods are here:

https://www.jstage.jst.go.jp/article/bpb/37/5/37_b13-00967/_html/-char/en

https://www.nal.usda.gov/sites/www.nal.usda.gov/files/ars_purine_content_of_foods.pdf

here's the data...

banana - 1.2*1.18*2 = 2.832 mg

strawberry - 0.5*.75 = 0.375 mg

avocado - 10.6*1.5 = 15.9 mg

kiwi - (19/21)*.5*.75 = 0.339 mg

the ratio of 19/21 was calculated by observing total purine content in kiwis & strawberries and assuming a roughly similar ratio of adenine in both sources:

https://elevatehealthaz.com/wp-content/Purine%20Table.pdf

ice cream - 0.9735 mg.

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.

flax seed - mg

soy - 7.7*2.5 = 19.25 mg

yeast - .03*1646 = 49.38 mg

cereal -

======================

89.0495 mg + flax + cereal

and, there should be quite a bit in the cereal, too.

so, you'll note that the yeast is a major source of b4, along with the other bs.

.02*1646 = 32.92, so you're looking at 30+ mg right there.

the caasn talks about adenine in the form of nad+ supplements and suggests they come in 25-75 mg doses:

https://www.caasn.com/vitamin-b4-adenine.html/

while i'm hoping to convert my dietary adenine into nad+ in the end, i don't know how much nad+ i can absorb v how much adenine i can absorb. i penciled in 25 mg (based on nothing), but the efficacy of that conversion factor is truly unknown.

i know i can absorb nad+ whole, at least:

https://www.nature.com/articles/s42255-018-0009-4

let's keep calculating, first.

red peppers - 15.9*2 = 31.8 mg [data taken from green peppers. the dna shouldn't change during ripening.]

cheese - 8.2*.6 = 4.92 mg

carrots - 0.7*1.1 = 0.77 mg

hemp - .10* = mg

pasta - 4 mg [taken from whole wheat flour]

yeast - .02*1646 = 32.92 mg

===============

74.41 + hemp

eggs - 2.24 mg

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 (ed: and 0 in egg yolks). the resulting calculation of 3.36 mg is low enough to pencil in as a rough estimate.

https://scialert.net/fulltext/?doi=pjn.2019.260.263

but, that calculation wasn't thought through well enough.

in 140 g of eggs, 66% should be whites.

so, 2.4*(((2/3)*140)/100) = 2.24 mg

cheese - 8.2*.3 = 2.46 mg

bread - 12.2*.37 = 4.514 mg

yeast - .02*1646 = 32.92 mg

==================

42.134 + meat substitute + juice

coffee -

soy - 7.7 mg

=====================

7.7 + coffee

overall:

89.0495+74.41+42.134+7.7 = 213.2935 + flax, cereal, hemp, soy meat, juice, coffee

that number is probably pushing 300.

if i assume that my body can deal with dna synthesis and repair on it's own, and every molecule of riboflavin and every molecule of niacin bind to a molecule of adenine in energy production & storage, i would need:

1.7 + 20 = 21.7 mg/day.

if i further assume i can only absorb a third of what i consume, i'd need three times that, which is

3*21.7 = 65.10

and, if i round that up to the nearest factor of 25, i get 75 - the high end for dietary supplements on the market.

in total, then:

89.0495/75 = 1.1873 = 118.5% [+flax, cereal]

74.41/75 = 99.21 = 99% [+ hemp]

42.134/75 = 56.17 = 56% [+ soy meat, juice]

7.7/75 = 10.26 = 10% [+coffee]

===============

213.2935/75 = 284%

this molecule is water soluble and only appears to be stored in the cells it is being used by. if the liver plays any role in regulating dietary adenine or dietary nad+, that appears to be unclear, but unlikely, at this point in time. neither upper nor adequate intakes are known at this time.

so, i need to be crystal clear: these numbers are highly speculative. but, the importance of this molecule is as uncontroversial as it's requirements are unclear. now that it is clear that our bodies actively transport this molecule, it's importance in our diets should be re-evaluated and some dietary reference frame should be established.

for now, i'm aiming at 75 mg/meal - and am going to get it without trying.

b5 is next.

	fruit bowl (08:00)										pasta salad bowl (00:00)								fried eggs (16:00)							coffee
	ban ana 2* 118 g	straw ber ies 5-6 75 g	avo cado 2* 75 g	kiwi 1 75 g	soy milk 250 ml	cher ry ice cre am 200 ml	nut. ye ast 1 med tsp 3 g	fort cer eal 55 g	grd flax seed 1 tbsp	sum	red pep per 1 200 g	dur um wht fet 100 g + h20	med ched chse 60 g	car rot 1 110 g	hul led hemp seed 10 g	yog dress or canola oil caesar (for e)	nut. yeast 1 small tsp 2 g	sum	fried eggs 2*70g	med ched cheese 30 g	marg. 2 tbsp	whole wheat bread with germ + flax (1 slice) (37 g)	nut. yeast 1 small tsp 2 g	juice type 250 ml	sum	brew coffee 700 ml	soy choc 100 ml	sum	total
raison d'etre	b5,9 b16	c b5 b16	b3,5,9 o-6 k,b16	c b5,9 k,b16	a d bs	satfat a,b16 b5	bs	a bs e	o-3 b5 b16		vit c vit e	b vit	vit a fat b12	vit a	6:3 rat	taste 6:3 rat	b vit		vit a chol b vit	vit a fat b12	vit a vit d vit e	6:3 rat	b vit	-		caf	feine
a (fat sol) (900 μg rae)	7.08 μg	.75 μg	10.5 μg	3 μg	10 %	13 %	0	15 %	0	40 r:38 c:2	314 μg	0.02 μg	30 %	918 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	266 r:126 c:140
b1 thiamin (1.2 mg)	.074 mg	.018 mg	0.1 mg	.02025 mg	8 %	.0528 mg	155 %	20 %	.115 mg	214.5 u:31.5	.108 mg	84 %	.0174 mg	.0726 mg	.1275 mg	-	103 %	214 u:27	0.06 mg	.0087 mg	0	10.5 %	103 %	-	119 u: 5.5	0.1 mg	3 %	11 u:8	558.5
b2 [g, j] riboflavin (1.3 mg)	.146 mg	.0165 mg	0.195 mg	.01875 mg	25 %	.253 mg	144 %	24 %	.011 mg	242 u:49	.17 mg	41 %	.2568 mg	.0638 mg	.0285 mg	-	96 %	177 u:40	.684 mg	.1284 mg	0	3 %	96 %	-	161.5 u:62.5	.54 mg	10 %	51.5 u:41.5	633
b3 niacin (16 mg)	1.57 mg	.2895 mg	2.61 mg	.25575 mg	10 %	.1276 mg	65 %	36 %	.216 mg	142.5 n:31.5 f:111	1.958 mg	66 %	.0354 mg	1.0813 mg	0.92 mg	-	43 %	134 n:25 f:109	.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	339.5 n:66 f:273.5
b4* adenine (75 mg)	2.832 mg	0.375 mg	15.9 mg	0.339 mg	19.25 mg	.9735 mg	49.38 mg	?	?	118.5	31.8 mg	4.0 mg	4.92 mg	0.77 mg	?	-	32.92 mg	99	2.24 mg	2.46 mf	0	4.514 mg	32.92 g	-	56	?	7.7 mg	10	283.5
b5 pantothenic acid (5 mg)	16	1.5	42	2	15	10	1.5	19	2	109	10	8.5	5	4	1	-	1.5	30	42	2.5	0	5	1.5	-	51	40	4	44	234
b6 pyridoxine (1.7 mg)	44	2	19	2	6	1	88	25	2	189	24	7	2.5	5	3.5		88	130	12	1	0	3.5	88	-	104.5	0	2	2	423.5
b7 [h] biotin (35 μg)	15	2.5	-	?	30	1	30	86	-	164.5	16.5	1	3	12	8	-	30	70.5	65	1.5	13	3	30	-	112.5	?	12	12	359.5
b8* inositol (myo or lipid) (1000 mg)	20	10	-	102	25	5	10	-	-	~~172~~	99.75	70.27	-	-	-	-	10	-	6.3	-	16	50	10	-	-	-	-	-	-
b9 [m, b11, r] folic acid (400 μg)	12	4.5	30	6	6	1	23	34	2	118.5	19	71	3	3	3	-	23	122	18	1.5	0	5	23	-	47.5	4	2	6	294
b10* pABA (100 mg)	~0	~0	-	~0	>0	~0	-	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin (2.4 μg)	0	0	0	0	50	20	125	0	0	195	0	0	8.5	0	0	20+	125	133.5	33	4	0	0	125	-	162	0	20	20	490.5
b13* orotic acid (mg)	~0	~0	-	~0	~0	20	-	-	-	20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	-	~0	~0	2	-	-	-	2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	-	~0	0?	~0	-	-	-	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b16* choline (fat sol) (550 mg)	4	1	4	1	11	5	1.5	2	1	30.5	2	2.5	2	1	-	-	1.5	9	68	1	0	2	1.5	-	73.5	3	4.5	7.5	119.5
b20* [aka I] l-carnitine (25 mg)	~0	~0	-	~0	~0	5	-	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c (90 mg)	34	74	25	117	4	0	0	25	~0	279	350	0	0	7	0	-	0	357	0	0	0	0	0	100+	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	20+	0	2	12	1	30	0	0	-	43	0	18	18	114
e (fat sol) (15 mg)	2	1.5	16	10	0	2	0	36	0	67.5	13	1	1	2	7	30+	0	24	9	.5	20	1.5	0	30+	31	0	0	0	122.5
f1* linoleic acid omega-6 (g) (17 mg)	0.1086	0.09	2.534	0.187	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)	0.0638	0.065	0.165	0.0319	0.2	.200	0	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	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)	~~0.272~~	0.075	-	0.0375	.625	.0308	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline quinone (mu-g)	~~3.536~~	-	-	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.

- choline: 30% + per meal, 120% total

- 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: 125% w/each meal

- b2: 131% w/each meal

- b3: 125% w/each meal, but not more than 200% in fortified sources.

- b4: 75 mg w/each meal

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]

specific brands used:
- so nice vanilla soy milk
- 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

- irrestibles brand olive canola oil

- dempster's whole grain double flax bread

- black diamond brand medium cheddar cheese

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

2) pasta salad bowl:

- 100 g cooked pasta
- one large red pepper

- one large chopped carrot

- 60 g chopped medium cheddar cheese [12 slices]

- 10 g hulled hemp seeds

- yogurt dressing or canola oil caesar dressing

- 1 tsp nutritional yeast

- glass of pasta water

~~- tomatoes~~

- flax seeds (ground!) (probably not)

~~- spirulina~~

~~- tahini~~

~~- macademia nuts~~

~~- croutons~~

~~- tomato powder~~

~~- caesar dressing (very little b1, 35% e?, some a)~~

- one tbsp of imitation bacon bits (isoflavones, maybe_

~~- 5 g chopped crickets [5 crickets] [b12]~~

~~- indoor farmed fish? <----b5, b12~~

- shittake mushrooms <------b5

- lemon (probably for phytonutrients)
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)

- kalamata olives (probably not necessary for e)

~~- microwaved/chopped broccoli (probably not, due to k and I3C) <----but, b5~~

~~- broccoli leaves or kale or dandelion leaves? (probably not, due to I3C and k)~~
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?

- need 65-85% b5, 50-70% b12

3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!) with flax
- 2 tbsp olive oil margarine

- 30 g sliced medium cheddar cheese [6 slices]

~~- salami (45 g) (25% b1, 8% b2, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)~~

- rice (100 g) (60% b1, 2% b2, 35% b3, 4% b5, 6% b6, 69% b9)

- soy meat (100% b1, 50-70% b2, 100% b3, 15% b5, 60% b6, 45% b9, 90% b12)
- indoor grown salmon? (50 g) (15% b1, 15% b2, 55% b3, 15% b5, 20% b6, 150% b12) <------can't find

- mushroom sauce (some supplemental b2,/b3/b6, substantive b5)
~~- + apple juice? (1 cup) (100% c)~~

- carrot juice (1 cup) (18% b1, 8% b2

- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)

- cranberry juice (unsweetened. need added c, has e)

- tomato juice (likewise)

- need (85 b1, 50 b2, 95 b3, 75 b5, 85 b6, 75 b9, 65 b12)

==========

the list of everything i need to get.

added are green

13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)
7) B7 (biotin)

9) betaine (more than a choline precursor?)

5) coumestrol