It has been estimated that a typical diet in the US contains around 1 gram of inositol per day
Inositol is primarily absorbed from the small intestine and distributed in all body tissues, with the highest concentrations in the brain, heart, and lens of the eyes. After vitamin B3, inositol has the second highest store in the body.
the caasn also suggests that the "average dose" is 1000-4000 mg, or 1-4 g,
so, while this is not listed in the b-vitamin complex anymore (except in france, apparently), your body is clearly looking for a fair amount of it. i previously referred to it as a neurotransmitter, and please do recall that my primary concern is related to brain function, here. but, it's also important in blood sugar regulation, and has supposedly even been used to reverse infertility in women (!).
your body apparently converts glucose to inositol when required, but, given that your body stores a lot of inositol, i'd rather use my glucose for other things, thanks.
if i can get 1000 mg per meal, that's near the higher end of the supplement table. but, to start with, how much am i actually getting in my fruit bowl, anyways?
banana:
i seem to have misread the initial source, which was whole foods. it had 0.01 g for another type of sugar alcohol and a -- for inositol. this source claims none at all:
subsequent information is largely from here:
strawberries: .13*150 = 19.5 mg
avocado - 0.46*150 = 69 mg
kiwi - 1.36*75 = 102 mg
soy: 287*.07 = 20.09 mg
inositol seems to be a hard thing to find data for. we can create it, so we don't need it in our diet. but, i'd like to have some idea how much i'm getting, anyways. i spent most of the day trying to figure this out; soy is high in phytic acid, which is how some plants use inositol, but it doesn't seem to be bioavailable in animals (instead, we produce phytic acid inside the cell from introduced inositol, which either comes from sugar or from a phospholipid source, which is bioavailable). the brand i use does not seem to process the soy at all, or use it to produce lecithin. so, i needed to figure out how much phosphatidylinositol appears in soy beans and i wasn't getting anywhere, partly because there's some pseudo-science and propaganda about phytic acid being an "anti-nutrient" out there and the soy industry seems to have suppressed the data. that's not what i want; i want the lipid content.
after a few dead ends, i think i've found the right answer
(1) i found a claim that 15% of soybean oil is this specific lipid. as 35% of the oil is choline, and there's about 57 mg of choline in the beans, if the ratio remains the same in the whole beans then there's about 25 mg of usable inositol, along side what appears to be a large amount of unusable phytic acid.
x*.35 = 57 <----> x = 57/.35 = 163.
then, 163*.15 = 25.
(2) a direct measurement of 287 mg/100g in unprocessed whole soybeans. as there's 6-7 g of soy protein in 250 ml of soy milk, that would suggest roughly 20 mg of usable inositol in that amount. it's roughly consistent.
i'm going to go with the higher number because the phytic acid provides some inositol.
this time, i'm going to flip that over and pick the lower number. the second source is here:
ice cream - 0.09*110 = 9.9 mg.
yeast - 3*99/20 = 14.85 mg <----data from previously posted jpeg
cereal - .05*55 = 2.75 mg <-------puffed rice
flax seed - 7000*[(.007*.19 + .01*.26 + .008*.24)/3] = 13.65 mg
pulling data from here:
=======
19.5 + 69 + 102 + 20.07 + 9.9 + 14.85 + 2.75 + 13.65 = 251.72 = 25%
that's quite a bit less than 1000. so, now what?
well, does it absorb directly?
apparently, it does, right out of the intestine and into the bloodstream, and then towards the brain, primarily.
is it regulated by the liver?
the best answer i can get to this via google is that blood & urine concentrations reach a maximum point after ingestion of a certain amount. as we know your body creates this on it's own, some regulation does appear to be occurring, but it appears to be happening more in the kidney than the liver.
The kidney is the sole organ of importance in the catabolism of myoinositol [15,16]. In human subjects, urinary excretion accounts for a fraction of the clearance of inositol by the kidney. Therefore, the kidney appears to be an important regulator of plasma inositol concentrations in human subjects [12].
.
.
.
In humans, this endogenous biosynthesis of inositol is rather important in the kidney since each produces about 2 g/day, so that the endogenous daily production is about 4 g in the binephric human, which is significantly above the daily dietary intake (about 1 g/day). Extrarenal tissues can also contribute to the endogenous production of inositol in human and animals. Indeed, one-half of the free inositol content of the brain comes from endogenous production in situ, the other half being transported from the blood.
so, absorbed inositol seems to be uptaken in the intestine, circulated around the body, dropped off where necessary and then dealt with by the kidney, which regulates further production, from a stored glucose derivative. if you don't or can't eat or create enough, your individual cells will produce more of it from inside the cell, so long as they have enough glucose.
is it stored in the liver at all?
apparently not. rather, it appears to interfere with the storage of fat in the liver, thereby reducing fat storage in the liver.
so, if i eat a large amount of this, i'm probably going to reduce the amount i produce, allowing me to use the glucose for something else. further, it should be good for my arteries (i think i'm ok with that). but, that's not entirely clear, either, nor is it clear how i would eat that much.
if you look at the semantic scholar link, they provide a sample of how you get to 1000 mg of inositol a day, and it's not the kind of diet i would eat. to begin with, you need five meals - i can barely eat three times, most days. on top of that, 700 mg of it is in the form of grapefruit or grapefruit juice. does the average person really eat a grapefruit every day and drink a glass of grapefruit juice, too?
so, i'm a little skeptical about that number. but, i'm considering penciling in grapefruit juice, nonetheless. the only way you're getting much of this is going to be citrus fruit, clearly.
what's clear enough is that it's not excreted unless it's in excess, so i don't need to replenish it every few hours.
let's keep going for now.
red peppers - .57*200= 114 mg <------data for green peppers
pasta - .31*133 = 41.23 mg
in my previous answer, i extracted the multiplication factor between cooked and uncooked pasta by examining two different studies that used two different types of pasta and drawing a conclusion. that's not a great method. following a twitter thread, the factor at the usda is 75/31 and i'm going to stick with it because i'm pulling data off of the semantic scholar chart, which is explicitly for cooked spaghetti.
so, 55*75/31 = 133 g.
then, .31*133 = 41.23 mg
cheese - .09*60 = 5.4 mg
carrots - .12*110 = 13.2 mg
hemp - ?
yeast - 3*99/20 = 14.85 mg
==================
114 + 41.23 + 5.4 + 13.2 + 14.85 = 188.68 mg = 19%.
again, that's disappointingly low.
eggs - .09*140 = 12.6 mg
cheese - .09*30 = 2.7 mg
margarine - (.0127*.19)*.66*10 g = 0.0159258 g = 16 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
bread - 1.42*37 = 52.54
yeast - 2*99/20 = 9.9 mg
==================
12.6 + 2.7 + 16 + 52.54 + 9.9 = 93.74 = 9%.
coffee - trace
the grinds themselves seem to be a relatively high source of inositol, but you don't get much in a cup. the other thing is that caffeine interacts with inositol in a bad way, so it's disingenuous to measure it in the presence of a major antagonist.
soy - 287*.07*(100/250) = 8.036 mg -----> 0
again, i'm rounding down to zero due to the caffeine
=====================
overall:
251.72 + 188.68 + 93.74 + 0 = 534.14 mg = 53%
while well below the target of 1000 mg, i am skeptical that much of anybody really gets there, at all.
so, what if i started drinking grapefruit juice, then? what if i tossed a nectarine in for breakfast, and maybe put a tomato back in the pasta bowl, along with some yogurt? is that worth it?
it's worth thinking about.
so, the requirement i'm going to set up is as follows:
rdi: 1000 mg
per-meal requirement: 30%+ (300 mg+)
total requirement: 120%. (1200 mg)
this mirrors the fat soluble vitamins.
right now, i am not going to meet these requirements, but i will come back and look at them more closely, after. i think i should be able to figure that out.
no serious side effects of high inositol intake are known to science.
b9 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.
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 1 136 g |
straw ber ies 5-6 150 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 (7 g) |
sum | red pep per 1 200 g |
dur um wht fet 55 g + h20 |
med ched chse 60 g |
car rot 1 110 g |
hul led hemp seed 1 tbsp 10 g |
dre ssi ng |
nut. ye ast 1 med tsp 3 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 grp frt? 250 ml? |
sum | brew coffee 700 ml |
soy choc 100 ml |
sum | total | |
| raison d'etre |
b5 b9 b16 |
b5 b16 c |
b3,4 b5,7 b9, o-6 k,b16 |
b9 c k,b16 |
a,d b3,4 b5,7 |
a b5 |
b1,2 b3,4 b6,7 |
a,e b3 b5 b7 |
o-3 b16 |
b3,4 c |
b3 | a |
a b3 |
b3 o-3 |
b1,2 b3,4 b6 |
a b2,7 |
a |
d |
o-3 | b2,7 | c | caf |
feine | ||||||
| a (fat sol) (900 μg rae) |
4.08 μg |
1.5 μg |
10.5 μg |
3 μg |
10 % |
13 % |
0 | 15 % |
0 | 40 r:38 c:2 |
314 μg |
1.04 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) |
.042 mg |
.036 mg |
0.1 mg |
.02025 mg |
8 % |
.0528 mg |
155 % |
20 % |
.115 mg |
213.5 u:30.5 |
.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 |
571.5 |
| b2 [g, j] riboflavin (1.3 mg) |
.099 mg |
.033 mg |
0.195 mg |
.01875 mg |
25 % |
.253 mg |
144 % |
24 % |
.011 mg |
240 u:47 |
.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 |
659.5 |
| b3 niacin (16 mg) |
.904 mg |
.579 mg |
2.61 mg |
.25575 mg |
10 % |
.1276 mg |
65 % |
36 % |
.216 mg |
140 n:29 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 |
329 n:63.5 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 g |
- | 56 |
? | 7.7 mg |
10 | 302.5 |
| b5 pantothenic acid (5 mg) |
.454 mg |
.1875 mg |
2.08 mg |
.13725 mg |
15 % |
.6391 mg |
2.25 % |
19 % |
.069 mg |
107 u:71 | .634 mg |
.2371 mg |
.246 mg |
.3003 mg |
.056 mg |
yog urt sub |
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 |
234.5 |
| b6 pyridoxine (1.7 mg) |
.499 mg |
.0705 mg |
.386 mg |
.04725 mg |
6 % |
.0528 mg |
133 % |
25 % |
.033 mg |
228 u:64 |
.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 | 524 | |
| b7 [h] biotin (35 μg) |
3.212 μg |
1.646 μg |
5.4 μg |
? | 10.069 μg |
2.86 μg |
45 % |
86 % |
? | 197 u:66 |
6.6 μg |
.22 μg |
1.038 μg |
5.5 μg |
2.73 μg |
- | 45 % |
91 u:46 |
58.33 μg |
.519 μg |
4.547 μg |
3 % |
30 % |
- | 214 u:181 | 0 | 11 % |
11 |
513 |
| b8* inositol (myo or lipid) (1000 mg) |
0 mg |
19.5 mg |
69 mg |
102 mg |
20.07 mg |
9.9 mg |
14.85 mg |
2.75 mg |
13.65 mg |
25% | 114 mg |
41.23 mg |
5.4 mg |
13.2 mg |
- | yog urt sub |
14.85 mg |
19% | 12.6 mg |
2.7 mg |
16 mg |
52.54 mg |
9.9 mg |
- | 9% | - | - | 0 | 53 |
| 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 | 1 | 1 | 29.5 | 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) |
0.075 | 0.0375 | .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: 125% w/ each meal
- b2: 131% w/ each meal
- b3: 125% w/ each meal, but not more than 200% in fortified sources.
- b4 (adenine): 75 mg w/ each meal
- b5: 100% w/ each meal
- b6: 118% w/ each meal
- b7: 171% w/ each meal, with 857% total as a goal.
- b8 (inositol): 30% + per meal, 120% total
- b16 (choline): 30% + per meal, 120% total
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
- irrestibles brand olive canola oil [metro/food basics]
- dempster's whole grain double flax bread
- black diamond brand medium cheddar cheese
- bulk barn nutritional yeast
- natura chocolate soy milk
- no specific brand or type of coffee
diet options:
daily:
1) fruit bowl
b5 supplements:
0) yes - i could just add a little more soy milk. let me work that out, when i'm done.
1) egg concentrates or egg replacement powders should be high in b5 & high in choline but also high in omega-6s - but maybe not high in omega-6s, too. i may also get a dose of b12. some shopping is required. this is probably ideal. i don't want to cook an egg every morning and am not comfortable consuming them raw, but if i can find a tbsp of something to add, i might.
2) dried whey is a little lower in both b5 & 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) dried milk is something to look at, but it's hard to say what's actually in it without checking and, according to the usda, the whey beats it on the things i'm interested in right now - b5, choline. it's better for d & b12, but i think i'm ok for both.
4) a dash of instant tea is an interesting thought, as it could get me 10% of the b5 (about what i need) with almost no fat. plus, it has caffeine :). specific brands of hot chocolate may be useful, too. i wouldn't want to commit until i've seen a label.
2 ) pasta salad bowl:
- 100 g cooked pasta ----> reduce
- one large red pepper
- 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
- one tbsp of imitation bacon bits (isoflavones, maybe_
- lemon (probably for phytonutrients)
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)
- kalamata olives (probably not necessary for e)
- alfafa?
0) yogurt is high in b5 and b8.
5) 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).
6) 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.
7) 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:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!) with flax
- 2 tbsp olive oil margarine
- 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]
+
- 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)
- 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 (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
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) 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) <----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
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