i should start by saying that i am in the category that thinks that alzheimers and dementia are largely the consequences of exposure to pollution, rather than a genetic mistake. the genetic hypothesis has been thoroughly debunked, except in the most specific of circumstances, which account for very few cases, and it's not even clear that these specific cases can even be called "alzheimer's". while alzheimer's is a disease of dna, it is environment that is the overwhelmingly dominant factor here, not inheritance. so, this needs to be taken very seriously. the extent to which aluminum plays a role in this may be less than other pollutants like lead and mercury, but aluminum exposure is not something that should be trivialized.

the fact of the matter is that aluminum has no value to human health; it is either useless or harmful, and the bounds around that are still coming down. there's no value in taking risks with it, no cost-benefit analysis - it's all cost, no benefit. public health departments, funded by corporate or financial interests and ultimately driven by the investment logic of the ruling party, may try to tell you that certain exposure levels run minimal risks, but why contort your mind into that sort of logic? why decide that something's probably ok because the evidence that it may harm you has been decided to be inconclusive or remains ambiguous, generally by the same people that would be financially harmed by regulatory regimes? i'd rather flip the logic over, if it's with my own health, thanks - i expect you to prove that aluminium is safe if you insist on a hands-off approach, not argue that it's not worth regulating because the evidence for harm remains spotty or inconclusive. that's the logic of capitalism, not the logic of science - and it is the logic of backwardsness. the science is very clear that it is harmful in some amount, but if they are wrong, it can only harm you more than they think it does. why bring this logic of casino capitalism into your health decisions? why take the risk?

the stuff is bad news; stay away from it.

cursory research initially presented a contradiction; while it is stated that most aluminum is removed via the kidney, it is also quantifying that amount as less than 30 micrograms (27-30 was the number brought up in the reports). yet, strawberries are presented as a low-aluminum food - and said to have 300 micrograms in a small serving. so, how do i cut through this?

the answer is supposedly that bioavailability is only .1%. so, of that 300 micrograms, you only absorb .3 - a hundredth of what is removed via kidney function. ok. what's the evidence for that?

The oral bioavailability of the aluminium ion in humans and experimental animals from

drinking water has been estimated to be in the range of 0.3%, whereas the bioavailability of

aluminium from food and beverages generally is considered to be lower, about 0.1%. However,

it is likely that the oral absorption of aluminium from food can vary at least 10-fold depending

on the chemical forms present. Although the degree of water solubility of an aluminium

compound appears to increase the bioavailability of the aluminium ion, the presence or absence

in the intestines of dietary ligands may either increase (e.g. citrate, lactate, and other organic

carboxylic acid complexing agents, fluoride), or decrease the absorption (e.g. phosphate,

silicon, polyphenols). 

https://www.herbalix.com/assets/EFSA_Study_-_European_Food_Safety_Authority.pdf

so, that potentially takes the absorption up to 3%, and as much as 9 micrograms from those strawberries. that's very bad.

at 3% absorption, x*.03 = 30 <---> x = 30/.03 = 1000 micrograms = 1 mg.

at 1% absorption, 30/.01 = 3 mg

at .3%, 30/.003 = 10 mg

at .1%, 30/.001 - 30 mg

so, this is a big range - 1-30 mg. 

but, that number - 27-30 micrograms - does not appear to be right. what it seems to be is one measure of average excretion that was mispresented to me in the initial source; i've since seen those numbers fluctuate from 5-150. what i want to know is how much your body can process. i mean, this is about rates, right? you can't avoid it, so how do you minimize it to the point that you're able to flush almost all of it out almost immediately? and, while i get there's a range, even finding the range would be useful.

unfortunately, that doesn't seem to be where the science is, and i guess i can understand that trying to test that question may be difficult on the test subject. looking through the literature, what exists are various measurements of where people are at, rather than any load testing - and, on second thought, i guess it's obvious why that is. some measurements exist here:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782734/

that said, there is one method that approximates load testing, and that has to do with dialysis patients, who lose the ability to excrete aluminum on their own. for them, toxicity begins to build up around 50-60 µg/L. given that there's more than 4.5 L of blood in your body, 4.5*50 = 225 µg is a low ball of how much your body can actually process per meal.

https://www.cdc.gov/mmwr/preview/mmwrhtml/mm5725a4.htm

even if your body can remove 225 µg of aluminum per meal with ease, that doesn't say anything about how much you're transporting to your brain or your liver in the process of doing so. so, this shouldn't be looked at as a "safe amount". rather, i'm going to take a hard line on this - there isn't a safe amount. you should be aiming for as little as possible, and constantly seeking to eliminate whatever you can't yet avoid. aluminum exposure for all living humans should be negligible to zero.

why don't i take a look at what i'm actually consuming, first, and then try and work it out further from there?

because i can't find any data, and the data i can find is all from foreign countries, which isn't useful. i need to know how much aluminum is in soil from california & mexico, mostly - not countries like india or china.

the reason this is important for an anti-nutrient like aluminum is that plants don't regulate for it or seek it, like vitamins or other nutrients, they just absorb it by accident. while all uptake is a function on the soil, you can say things like "strawberries are high in vitamin c" because the strawberries themselves assemble the vitamin c in their bodies. nobody assembles aluminum. nobody wants aluminum. and, any living thing at all gets rid of aluminum as fast as it can. so you can't say that a specific food item contains a specific amount of aluminum; any plant at all would be better off with no aluminum at all. it's only there as a function of pollution, or bad soil. data from other countries is consequently precisely useless to me, in context - i need specific data for the specific country i'm sourcing actual food from. i'm not going to compile aluminum data from soils in africa and asia in this space and pretend it has any relevance in understanding what my personal intake is.

the fact is that i can't find this information right now and i'm moving on.

water:

there's an abstract in this collection (#21) that pulls out an upper range of (.15 + .1 = .25) mg /L

http://publications.gc.ca/collections/collection_2020/eccc/en39/En39-51-1997-eng.pdf

water - .25*.85 = .2125 mg

========

guava - ?

banana  - ?

strawberry - ?

avocado  -  ?

kiwi  - ?

soy - ?

ice cream - ?

yogurt - ?

yeast -  ?

vector cereal - ?

all bran cereal -  ?

flax - ?

algal oil - ?

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

the ideal target consumption for aluminum is 0. but, what are the upper limits i should be pushing down?

this is from a very thorough study that i cite a few times in this write-up:

It should be noted that the exposure level of concern estimated here for aluminium in drinking water (100 μg/L) suggests that absorption of 6.9 × 10-6 mg/kg-day aluminium is of concern. If that is the case, then exposures associated with food intake (uptake of 1 × 10-4 mg/kg-day) or inhalation (1.7 × 10-5 mg/kg-day) would also be of concern (see Table 26). 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782734/

going back to table six and back-converting,

0.0023*50 = 0.115 mg = 115 μg

.12*50 = 6 mg

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

6.115 mg = 6115 μg

that's on the low range of the upper limits, but i think even that is too high. while health authorities suggest average numbers are in the 7-8 mg/day range and intakes over 5 mg per day are safe, this seems far too high given what i can find about renal clearance. a good study on renal clearance is really what i want to see, as a per-meal requirement is no doubt more useful than a per-day requirement, given how your body excretes this. but, i want this number to be under 100/.03 = 3.33 mg per meal, at the very most - probably much lower than that.

so, i'm stuck. right?

but, while i was trying to work this out, i learned that a number of compounds & elements can help remove aluminum from your body:

1) betaine is a general liver cleanser, actually prescribed by hospitals for this purpose:

https://www.researchgate.net/publication/289078440_Betaine_reverses_toxic_effects_of_aluminium_Implications_in_Alzheimer's_disease_AD_and_AD-like_pathology

2) it's also thought that sufficient iron, calcium & sodium in your diet are likely to minimize aluminum uptake, due to aluminum using these pathways to sneak in:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782734/

3) zinc has also been shown to clear aluminum, but the studies are only in exceedingly sick people. so, get your zinc rdi, too.

4) silicon seems to react with aluminum directly in stomach acid to form large molecules (aluminosilicates) that cannot be further absorbed. so, silicon should be sought out at a 2:1 ratio to aluminum in diet itself, to minimize uptake.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782734/

https://pubmed.ncbi.nlm.nih.gov/29128442/

https://pubmed.ncbi.nlm.nih.gov/22976072/

https://www.nature.com/articles/srep30913

while prevention is always preferable to mitigation, the difficulty of finding useful bounds combined with the ubiquity of this particular pollutant means that mitigation is perhaps the more realistic approach. yes - it would be very useful to know how much aluminum i'm getting, and whether or not i could take a few steps to cut it down. that would be some real market choice. but i'm just going to end up mitigating in the end, anyways, because i can't get rid of it completely.

these are consequently the steps i'm taking, abstractly:

1) get enough betaine & zinc to make sure my liver and brain aren't building up with these sorts of toxins 

2) get enough iron, calcium & sodium to block the aluminum from sneaking in

3) as the problem appears to be soil and air, opt for hydroponic and indoor growing as much as possible

4) measure the amount of aluminum i think i'm getting, then make sure i'm getting twice as much silicon, at the source. this will hopefully catch the aluminum before it gets in. i don't expect it to be that difficult, either.

however, because i can't effectively measure my aluminum intake from food, what i'm forced to do is assume the worst, which would be the average intake over any given meal. that would be 10 mg/meal of aluminum - which i hope i'm nowhere close to, but i should assume is the worst case, because i can't get better data. then, a target of 20 mg/meal (60+ mg/day) would give me twice as much silicon as aluminum, which would maximize the ability to neutralize it in the stomach. if i'm getting less than 4 mg/meal, as i hope i am, that just puts me in that much better shape.

the requirements are consequently:

1) 20 mg/meal

2) 60 mg/day (300%+)

if somebody could give me a list of aluminum sinks in the food web, i'd try to avoid them. but, google "aluminum sinks" and see the obvious useless results from it. i'm done banging my head against the wall with this and want to move on - whether due to ignorance, disinterest or corporate scrubbing, the estimated aluminum contents of essentially any widely available food item in north america is not freely available on the internet, at this time.

so, here's my silicon intake, then:

water:

i get my water from a waterway that is flowing from lake huron to lake erie. the following article explains that the silicon content of the lower lakes has actually been damaged by too much phosphorus:

https://cdnsciencepub.com/doi/10.1139/f86-051

i'm using 1.5 mg/L, which is a lowball that is sourced from this site:

https://nepis.epa.gov/Exe/ZyPURL.cgi?Dockey=20009PFO.TXT

that is roughly ten times the level of aluminum.

guava, banana, strawberry, avocado, kiwi, cereal:

https://www.cambridge.org/core/services/aop-cambridge-core/content/view/S0007114505002503

soy & milk:

https://www.tandfonline.com/doi/pdf/10.1080/10942910701584252

flax:

https://www.researchgate.net/figure/Estimation-of-silicon-content-in-flax-Si-content-in-flax-was-compared-with-Si_fig2_316526027

water - 1.5*.85 = 1.275 mg

========

guava - 0 

banana  -  4.77*1.18 = 5.6286 mg

strawberry  - 1.19*(100/120) = 0.99166666666 mg

avocado  -  .32*150/50 = .96 mg

kiwi  -  .13*69/60 = .1495 mg

soy - .58*4 = 2.32 mg

ice cream -  .076*(.15 + .25)*.5 = .0152 mg <-----40% total milk + 50% dulling factor

yogurt - .076*.5 = .038 mg

yeast - google tells me about attempts to fortify yeast with silicon, suggesting ~0.

vector cereal - .13*15/6 = .325 mg

all bran cereal -  1.54*45/14 = 4.95 mg

flax -  7000*.0024 = 16.8 mg <-----a lot, but it seems to check out. much less than rice!

algal oil -  ?

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

(1.275 + 5.6286 + .991666666666666 + .96 + .1495 + 2.32 + 0.0152 + .038 + .325 + 4.95 + 16.8)/20= 

33.4529666667/20 =

1.67264833334--->167%

but, what are the lingering concerns regarding silicon?

first, we should eliminate virtually all of it:

https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-11-4

so, if we need a little bit for some of these esoteric functions that we can't pin down, it really is quite a small amount - if the intent is to take it as a purging agent, it should be virtually entirely excreted within 24 hours.

second, as it is excreted so well, it doesn't seem to build up in any meaningful sense.

third, silicon isn't associated with any known diseases, as far as i can tell.

while i don't know how to eliminate any aluminum i may have built up in my brain or other non-liver tissues, i can only hope that attempting to block absorption leads to a decrease in these unwanted stores over time.

& phosphorus - a more conventional addition - 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.

		pre-meal water	fruit bowl (12:00)															post-meal water	coffee
		water 850 ml + tooth paste 12.5 ml	guava raw cut 1-2 30 g	banana raw cut 1 118 g	straw berry raw cut 4-8 100 g	avocado raw cut 2 150 g	kiwi raw cut 1 69 g	van soy milk light 1.6 cups 400 ml	premium cherry ice cream 1 scoop 150 ml (82.5 g)	0% cherry yogurt 2 tbsp 50 g	nut yeast 1 tsp 3+ g	vector cereal 1/4 cup 15 g	all bran 3/4 cup 45 g	ground flax seed 1 tbsp 7 g	algal oil .6 tsp 3 ml	sum	bounds	water 850 ml +  tooth paste 12.5 ml	coffee 1 cup 350 ml	choc soy 50 ml	tooth paste spit 3 tsp 12.5 ml	total
	raison d'etre	b,f,na h20	b5,8 c s	b5  b20 c b,si k,mn	b5 c, e s b,mn	b3,5,7 b8,9,16 b20,c,e f1,k1,s b,na,k	b5,8 b20 c,e k1 s b,na	a b3,4,5 b7,9,12 b16,20 d,f1,f2 b,na, ca h20	a b5,7 b12,13 b16,20 k2 na	a b5 b20 na	b1,2 b3,4 b6,7 b9,12 b16	a b5,7,9 b15,20 e b,na	b3,5,7 b8,9,15 b16,20 e,f1 b, na mg,p k,fe,cu zn	b7 f2 na,si	b7 b12 f3,f4			f
	calories	0	20.4	105	32	240	42	96	168	17.5	11.25	59.7	125	37.4	6	960.25	<1000	0	0	32	0	992.25
	cost	0	.40	.15	.77	.96	.39	.99	.43	.19	.13	.14	.39	.04	.55	$5.53	<$3.33??	0	.10	.12	0	$5.75
v i t a m i n l i k e c o m p o u n d s	a retinol (900 μg rae)	0	9.3 μg	3.54 μg	1 μg	10.5 μg	2.76 μg	16 %	9.6 %	3 %	0	~ 4.6363 %	0	0	0	36 r:33 c:3	30<r<100	0	0	r:2 %	0	38 r:35 c:3
	b1 thiamin (1.2 mg)	0	.0201 mg	.037 mg	.024 mg	.101 mg	.019 mg	12.8 %	0.033825 mg	3 %	155.625 %	~ 4.6363 %	75 %	.115 mg	.026928 mg	282 u:31	>125	0	4 %	1.5 %	0	287.5
	b2 [g, j] riboflavin (1.3 mg)	0	.012 mg	.086 mg	.022 mg	.195 mg	.017 mg	40 %	.198 mg	5 %	144.375 %	~ 8.4545 %	12.5 %	.011 mg	.017748 mg	253 u:4	>131	0	20.5 %	5 %	0	278.5
	b3 niacin (16 mg)	0	.3252 mg	.785 mg	.386 mg	2.61 mg	.235 mg	16 %	.0957 mg	.059 mg	65.625 %	~ 14.4545 %	31.25 %	.216 mg	.08568 mg	157 n:61 f:96	>125 f<200	0	4 %	2 %	0	163 n:65 f:98
	b4* adenine (75 mg)	0	?	1.416 mg	0.5 mg	15.9 mg	?	30.88 mg	1.9449375 mg	1.025 mg	49.38 mg	0.6 mg	1.8 mg	?	?	138	>100	0	?	5 %	0	143
	b5 pantothenic acid (5 mg)	0	.1353 mg	.394 mg	.125 mg	2.08 mg	.126 mg	24 %	0.479325 mg	.194 mg	2.25 %	~ 7.0909 %	10 %	.069 mg	.02142 mg	115.5 u:72.5	>110	0	18 %	3 %	0	136.5
	b6 pyridoxine (1.7 mg)	0	.033 mg	.433 mg	.047 mg	.386 mg	.043 mg	9.6 %	.0396 mg	.029 mg	133.125 %	~ 5.7272 %	12.5 %	.033 mg	.008568 mg	222.5 u:61.5	>118	0	0	1 %	0	223.5
	b7 [h] biotin (35 μg)	0	? μg	1.652 μg	0.8 μg	7.95 μg	.966 μg	15.6 μg	2.145 μg	1 μg	45 %	~ 21.03896 %	7.515 μg	2.52 μg	1.836 μg	186 u:120	>171	0	0	5.5 %	0	191.5
	b8* inositol (1000 mg)	0	30 mg	0 mg	13 mg	69 mg	93.84 mg	27.552 mg	7.425 mg	8 mg	14.85 mg	.75 mg	123.3 mg	13.65 mg	?	40	>30	0	0	1 %	0	41
	b9 [m, b11, r] folic acid (400 μg dfe)	0	14.7 μg	23.6 μg	24 μg	122 μg	17.2 μg	n:9.6 f:0 %	4.125 μg	1 μg	35.625 %	15 %	12.5 %	6.09 μg	.612 µg	126 n:63 f:63	>100 f<133	0	1.75 %	1.25 %	0	129 n:66 f:63
	b12 [t] cobalamin (2.4 μg)	0	0	0	0	0	0	80 %	.6435 μg	7.5 %	187.5 %	0	0	0	.335988 μg	315.5 n:48 f:267.5	>250 n>30	0	0	10 %	0	325.5 n:48 f:277.5
	b13* orotic acid (10 mg)	-	-	-	-	-	-	-	12.890625 mg	2.578125 mg	-	-	-	-	-	155	>100	-	-	-	-	155
	b14* taurine (100 mg)	0	0	0	0	0	0	0	1.5675 mg	1.65 mg	0	0	0	0	~ 0	3.2	t:>120 --->	0	0	0	0	--->
	b15* betaine (550 mg)	0	0.03 mg	.118 mg	.2 mg	1.05 mg	.345 mg	3.2 mg	.9075 mg	.35 mg	0	25.5 mg	162 mg	.217 mg	?	35	>30	0	~ 0	~ 0	0	35
	b16* choline (550 mg)	0	2.28 mg	11.6 mg	5.7 mg	21.3 mg	5.38 mg	96 mg	21.45 mg	8 mg	12.3 mg	2.85 mg	22.05 mg	5.51 mg	8.8128 mg	40.5	>30	0	~ 1.68 %	~ 2.23 %	0	44.5
	b20* [I] l-carnitine (29 mg)	0	.06 mg	.236 mg	0 mg	1.95 mg	.138 mg	.24 mg	3.3 mg	2.0 mg	.072 mg	.225 mg	.675 mg	.0357 mg	?	30.5	30>s>35	0	0	0	0	30.5
	c ascorbate (90 mg)	0	68.4 mg	10.3 mg	58.8 mg	15 mg	64 mg	0	0	0	0	~ 4.6363 %	0	.042 mg	0	245 u:240.5	>234	0	0	0	0	245
	d calciferol (15 μg)	0	0	0	0	0	0	d2: 72 %	d3: .165 μg	d3: 7.5 %	0	d3: ~ .27272 %	0	0	d3: .4896 μg	84 u:4 d2:72 d3:12	>40	0	0	d2: 9 %	0	93 d2:81 d3:12
	e alpha- tocopherol (15 mg)	0	.219 mg	.118 mg	.29 mg	3.1 mg	1.01 mg	.24 mg	.2475 mg	0 mg	0 mg	~ 8.1818 %	.5355 mg	0.022 mg	0	46.5 n:38.5	>40 n>30	0	0	0	0	46.5 n:38.5
	f1* linoleic acid (17 g)	0	.0864 g	.0543 g	.09 g	2.511 g	.17 g	2.24 g	.226875 g	0	0	~ .32727 g	.837 g	.414 g	0	6.95684772727 g 40.9%	>30	0	0	.4 g 2.35%	0	7.35684772727 g 43.25%
	f2* alpha linolenic acid (1.6 g)	0	.0336 g	.0319 g	.065 g	.167 g	.029 g	.32 g	.144375 g	0	0	~ .02727 g	.0639 g	1.597 g	0	2.47904772727 g 154.94 %	>30	0	0	.06 g 3.75%	0	2.53904772727 g 158.69%
	f3* eicosa pentaenoic acid (0.375 g)	-	-	-	-	-	-	-	-	-	-	-	-	-	120 mg	.12 g 32%	>30	-	-	-	-	.12 g 32%
	f4* docosa hexaenoic acid (0.250 g)	-	-	-	-	-	-	-	-	-	-	-	-	-	180 mg	.18 g 72%	>30	-	-	-	-	.18 g 72%
	f1:(f2+f3+f4) ratio	-	-	-	-	-	-	-	-	-	-	-	-	-	-	2.5033	<4	-	-	-	-	2.5913
	k1 phyllo quinone  (120 μg)	0	.78 μg	.59 μg	2.2 μg	31.5 μg	27.8 μg	11.712 μg	.2475 μg	.1 μg	0	.136 μg	2.34 μg	.301 μg	?	64.5	30<s<67	0	0	1 %	0	65.5
	k2 mena quinone  (180 μg)	0	0	0	0	0	0	0	~ 55.85 μg	~ 0 μg	0	0	0	0	?	31	30<s<67	0	0	0	0	31
	k1+k2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	95.5	90<s<110	-	-	-	-	96.5
	s* salicylic acid (10 mg)	0	.606 mg	0	1.36 mg	.9 mg	.2208 mg	0	0.085 mg	.0425 mg	.024 mg	0	0	0	?	32	>30	0	17.5 %	0	0	49.5
e l e m e n t s	b boron (3 mg)	.17 mg	?	.12272 mg	.135 mg	1.665 mg	.1794 mg	.457624 mg	.0297 mg	.023 mg	~ 0	.18 mg	.144 mg	.112 mg	?	3.21844 mg 107 %	>100	5.67 %	3.5 %	1.9 %	0	118
	f fluorine (4000 μg)	861.25 μg	10.2 μg	2.6 μg	4 μg	10.5 μg	.69 μg	49.58 μg	12.375 μg	6 μg	~ 0	2.85 μg	12.15 μg	?	~ 0	972.195 μg 24.304875%	>30 --->	21.53 %	1.09 %	.15 %	21.53 %	68.5
	na sodium (1500 mg)	~ 6.7569 mg	.6 mg	1.18 mg	1 mg	10.5 mg	2.07 mg	48 mg	54 mg	27.5 mg	5.625 mg	~ 57.8181 mg	237.5 mg	2.1 mg	1.06 mg	455.71 mg 30%	30<s<35	.45 %	.145 %	.4 %	.098 %	31.5
	mg magnesium (420 mg)	6.94875 mg	6.6 mg	31.9 mg	13 mg	43.5 mg	11.7 mg	32 %	11.55 mg	8 mg	0	~ 2.7272 %	62.5 %	27.4 mg	?	135.5	>30	1.65 %	.68 %	4 %	0	141.5
	al aluminum (0 mg)	.2125 mg	-	-	-	-	-	-	-	-	-	-	-	-	-	?	<2 mg	-	-	-	-	-
	si silicon (20 mg)	1.275 mg	0	5.6286 mg	~ .9916 mg	.96 mg	.1495 mg	2.32 mg	.0152 mg	.038 mg	~ 0	.325 mg	4.95 mg	16.8 mg	?	167	>100	6.375 %	2.625 %	1.45 %	>0	177.5
	si:al ratio	6	-	-	-	-	-	-	-	-	-	-	-	-	-	2+	>2	-	-	-	-	-
	p phosphorus (1250 mg)	-	12 mg	26 mg	24 mg	78 mg	23.5 mg	16 %	-	4 %	3 %	~ 2.7272 %	37.5 %	44.9 mg	4.982 mg	79.5	-	-	-	-	-	-
	s sulfur (?)	-	-	-	-	-	-	-	-	-	-	-	-	-	7.844 mg	-	-	-	-	-	-	-
	cl chlorine (2.3 g)	-	-	-	-	-	-	-	-	-	.3 %	-	-	-	-	-	-	-	-	-	-	-
	k potassium (4700 mg)	1.0075 mg	125.1 mg	422 mg	153 mg	728 mg	215 mg	368 mg	164.175 mg	90 mg	64.125 mg	~ 47.7272 mg	475 mg	56.9 mg	5.83 mg	2915.86 62%	>40	.02 %	.0088 %	.9787 %	0	63
	k:na ratio	-	-	-	-	-	-	-	-	-	-	-	-	-	-	6.3985	>2.5	-	-	-	-	6.2766
	ca calcium (1300 mg)	-	5.4 mg	5.9 mg	16 mg	18 mg	23.5 mg	48 %	4.8 %	5 %	0	~ .54545 %	5 %	17.8 mg	3.604 mg	70	-	-	-	-	-	-
	cr chromium (.035 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	mn manganese (2.3 mg)	-	.045 mg	.319 mg	.386 mg	.213 mg	.068 mg	-	-	-	.9 %	~ .2727 mg	-	.174 mg	-	65	-	-	-	-	-	-
	fe iron (18 mg)	-	.078 mg	.307 mg	.41 mg	.825 mg	.214 mg	16 %	-	0	.1875 mg	~ 7.6363 %	43.75 %	.401 mg	1.378 mg	80.5	-	-	-	-	-	-
	cu copper (.9 mg)	-	.069 mg	.092 mg	.048 mg	.285 mg	.09 mg	-	-	-	1.2 %	~ .16363 mg	.468 mg	.085 mg	.212 mg	145.5	-	-	-	-	-	-
	zn zinc (11 mg)	-	.069 mg	.177 mg	.14 mg	.96 mg	.097 mg	16 %	-	-	3.75 %	~ 9.8181 %	31.25 %	.304 mg	3.816 mg	76.5	-	-	-	-	-	-
	se selenium (55 μg)	-	.18 μg	1.18 μg	.4 μg	.6 μg	.138 μg	-	-	-	6 %	-	4.23 μg	1.78 μg	13.78 μg	21.5	-	-	-	-	-	-
	mo molybdenum (.045 mg)	-	-	-	-	-	-	-	-	-	16.05 %	-	-	-	-	16	-	-	-	-	-	-
	i iodine (.15 mg)	-	-	-	-	-	-	-	-	-	-	~ 16.3636 %	-	-	-	16	-	-	-	-	-	-
i n o r g a n i c s	h2o water (3700 ml)	850 ml	24.24 ml	88.4 ml	90.95 ml	110 ml	57.3 ml	368.12 ml	50.325 ml	37.7 ml	.1524 ml	.318 ml	.954 ml	.487 ml	?	45	>30 <100	23 %	~ 9.49 %	~ 1.2436 %	~ .4 %	79
	no3 nitrate (0 mg)	2.975 mg	?	2.36 mg	~ 3.6 mg	3.9388 mg	?	21.3328 mg	.239479 mg	.065294 mg	?	.069 mg	.207 mg	?	?	>34.787343 mg <45 mg	<60 mg	2.975 mg	1.225 mg	2.666 mg	-	52 mg

		pasta salad bowl (20:00)																					coffee
		durum wheat fettuccine 55 g (dry) + h20	red pepper raw cut 1-2 175 g	carrot raw cut 1-3 110 g	beet raw cut 1-2 82 g	lime raw cut with pith 1 67 g	g a r l i c	medium cheddar cheese raw cut 60 g	van soy milk .8 cups 200 ml	pro biotic yogurt 2 tbsp 50 g	c a y e n n e	nut yeast 1 tsp 3 g	hull hemp seed 1 tbsp 10 g	sun flower seed 1 tbsp 10 g	m u s t a r d	p a p r i k a r	t u r m e r i c	p e p p e r	o r e g a n o	a n c h o v y	sum	bounds	coffee 1 cup 350 ml	choc soy 50 ml	total
	raison d'etre	b3,8,9 b15 f1 fe, cu	b3,4,8 b9 c,e k,fe	a b3,8 na,k	b9,15 k,fe	b8	-	a b12,13 f1, k2 na,p,ca zn	b3,8 b12 d, f1 na,mg k,fe,zn	b12 d	-	b1,2,3 b4,6,8 b9,12	f1, f2 mg,p mn, fe cu, zn	b5 e	-	-	-	-	-	f2
	calories	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	<500	0	32	-
	cost	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	.10	.12	-
v i t a m i n l i k e c o m p o u n d s	a retinol (900 μg rae)	0	274.75 μg	918.5 μg	1.64 μg	1.34 μg	-	30 %	8 %	38 μg	-	0	0	-	-	-	-	-	-	-	175 r:38 c:137	30<r<100	0	r:2 %	177 r:40 c:137
	b1 thiamin (1.2 mg)	.55 mg	.0945 mg	.0726 mg	.025 mg	.02 mg	-	.0174 mg	6.4 %	-	-	155.625 %	.098 mg	-	-	-	-	-	-	-	235 u:73	>125	4 %	1.5 %	240.5
	b2 [g, j] riboflavin (1.3 mg)	~ .2912 mg	.14875 mg	.0638 mg	.033 mg	.013 mg	-	.2568 mg	20 %	~ .1143 mg	-	144.375 %	.02 mg	-	-	-	-	-	-	-	236.5 u:72	>131	20.5 %	5 %	262
	b3 niacin (16 mg)	~ 5.824 mg	1.71325 mg	1.0813 mg	.274 mg	.134 mg	-	.0354 mg	8 %	-	-	65.625 %	0.954 mg	-	-	-	-	-	-	-	136 n:26 f:110	>125 f<200	4 %	2 %	142 n:30 f:112
	b4* adenine (75 mg)	2.2 mg	27.825 mg	.77 mg	?	?	-	4.92 mg	15.44 mg	1.025 mg	-	49.38 mg	?	-	-	-	-	-	-	-	135	>100	?	5 %	140
	b5 pantothenic acid (5 mg)	.23705 mg	.55475 mg	.3003 mg	.127 mg	.145 mg	-	.246 mg	12 %	~ .357 mg	-	2.25 %	.056 mg	-	-	-	-	-	-	-	54.5 u:40	>110	18 %	3 %	75.5
	b6 pyridoxine (1.7 mg)	.0781 mg	.50925 mg	.1518 mg	.055 mg	.029 mg	-	.0396 mg	4.8 %	-	-	133.125 %	.06 mg	-	-	-	-	-	-	-	192 u:54	>118	0	1 %	193
	b7 [h] biotin (35 μg)	2.2 μg	5.775 μg	5.5 μg	~ 0 μg	.335 μg	-	1.62 μg	7.8 μg	-	-	45 %	2.73 μg	-	-	-	-	-	-	-	119 u:74	>171	0	5.5 %	124.5
	b8* inositol (1000 mg)	41.25 mg	99.75 mg	13.2 mg	9.84 mg	129.98 mg	-	5.4 mg	13.776 mg	-	-	14.85 mg	-	-	-	-	-	-	-	-	32.5	>30	0	1 %	33.5
	b9 [m, b11, r] folic acid (400 μg dfe)	~ 155.29 μg	80.5 μg	20.9 μg	89.4 μg	5.36 μg	-	16.2 μg	4.8 %	-	-	35.625 %	14.98 μg	-	-	-	-	-	-	-	136 n:61.5 f:74.5	n>100 f<133	1.75 %	1.25 %	139 n:64.5 f:74.5
	b12 [t] cobalamin (2.4 μg)	0	0	0	0	0	0	.66 μg	40 %	~ .142857 μg	0	187.5 %	0	-	-	-	-	-	-	-	261 n:33.5 f:227.5	>250 n>30	0	10 %	271 n:33.5 f:237.5
	b13* orotic acid (10 mg)	-	-	-	-	-	-	37.5 mg	-	>	-	-	-	-	-	-	-	-	-	-	375	>100	-	-	375
	b14* taurine (100 mg)	0	0	0	0	0	0	0	0	>	0	0	-	-	-	-	-	-	-	-	-	t:>120 --->	-	-	---->
	b15* betaine (550 mg)	77 mg	.175 mg	.44 mg	106 mg	.134 mg	-	.42 mg	1.6 mg	-	-	.50	-	-	-	-	-	-	-	-	33.5	>30	~ 0	~ 0	33.5
	b16* choline (550 mg)	8.25 mg	9.8 mg	9.68 mg	4.92 mg	3.42 mg	-	9.9 mg	48 mg	-	-	12.3 mg	-	-	-	-	-	-	-	-	19	>30	~ 1.68 %	~ 2.23 %	23
	b20* [I] l-carnitine (29 mg)	.43175 mg	?	.44 mg	~ 0 mg	?	-	2 mg	.12 mg	2 mg	-	.072 mg	?	-	-	-	-	-	-	-	17	30<s<35	0	0	17
	c ascorbate (90 mg)	0	223.485 mg	6.49 mg	4.02 mg	19.5 mg	-	0	0	0	-	0	0	-	-	-	-	-	-	-	281.5 u: 281	>234	0	0	281.5
	d calciferol (15 μg)	0	0	0	0	0	-	d3: .36 μg	d2: 36 %	d3: 1 μg	-	0	0	-	-	-	-	-	-	-	45 u:9 d2:36 d3:9	>40	0	d2: 9 %	54 d2:45 d3:9
	e alpha- tocopherol (15 mg)	.0605 mg	2.765 mg	.726 mg	.033 mg	.147 mg	-	.426 mg	.12 mg	0	-	0	.313 mg	2.61 mg	-	-	-	-	-	-	48 n:48	>40 n>30	0	0	48 n:48
	f1* linoleic acid (17 g)	.297 g	.175 g	.11 g	.045 g	.024 g	-	.3462 g	1.6 g	-	-	0	3.027 g	-	-	-	-	-	-	-	5.6242 g 33.08%	>30	~0	.4 g 2.35%	6.0242 g 35.4%
	f2* alpha linolenic acid (1.6 g)	.0132 g	.098 g	.0022 g	.004 g	.013 g	-	.219 g	.24 g	-	-	0	.902 g	-	-	-	-	-	-	-	1.4914 g 93.2 %	>30	~0	.06 g 3.75%	1.5514 g 96.96%
	f3* eicosa pentaenoic acid (0.375 g)	-	-	-	-	-	-	.006 g	-	-	-	-	-	-	-	-	-	-	-	-	.006 g 1.6%	>30 <	-	-	.006 g 1.6%
	f4* docosa hexaenoic acid (0.250 g)	-	-	-	-	-	-	.018 g	-	-	-	-	-	-	-	-	-	-	-	-	.018 g 7.2%	>30 <	-	-	.018 g 7.2%
	f1:(f2+f3+f4) ratio	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	3.73	<4	-	-	-
	k1 phyllo quinone  (120 μg)	.055 μg	8.575 μg	14.52 μg	.164 μg	.402 μg	-	1.44 μg	5.856 μg	-	-	0	0	-	-	-	-	-	-	-	25.5	s<30<67	0	1 %	26.5
	k2 mena quinone  (180 μg)	0	0	0	0	0	-	115.32 μg	0	~ 0 μg	0	0	0	-	-	-	-	-	-	-	64	s<30<67	0	0	64
	k1+k2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	89.5	>90 <110 each	0	1	90.5
	s* salicylic acid (10 mg)	0	1.05 mg	.253 mg	.0902 mg	-	-	0	0	0	-	.024 mg	-	-	-	-	-	-	-	-	16	>30	17.5 %	0	33.5
e l e m e n t s	f fluorine (4000 μg)	-	-	3.52 μg	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	.088	-	-	-	-
	na sodium (1500 mg)	0	7 mg	75.9 mg	64 mg	1.34 mg	-	360 mg	64 mg	~ 21.4286 mg	-	5.625 mg	0	-	-	-	-	-	-	-	599.2936 39.95%	-	-	-	-
	mg magnesium (420 mg)	29.15 mg	21 mg	13.2 mg	18.9 mg	4.02 mg	-	16.2 mg	16 %	~ 6.8571 mg	-	0	65.646 mg	-	-	-	-	-	-	-	57.66	-	-	-	-
	p phosphorus (1250 mg)	103.95 mg	45.5 mg	38.5 mg	32.8 mg	12.1 mg	-	273 mg	8 %	-	-	3 %	153.033 mg	-	-	-	-	-	-	-	63.71	-	-	-	-
	s sulfur (?)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	cl chlorine (2.3 g)	-	-	-	-	-	-	-	-	-	-	.3 %	-	-	-	-	-	-	-	-	.3	-	-	-	-
	k potassium (4700 mg)	~ 129.412 mg	369.25 mg	352 mg	266 mg	68.3 mg	-	60 mg	216 mg	100 mg	-	~ 64.125 mg	110.933 mg	-	-	-	-	-	-	-	1736 36.936%	-	-	-	-
	ca calcium (1300 mg)	~ 19.412 mg	12.25 mg	36.3 mg	13.1 mg	22.1 mg	-	400 mg	24 %	~ 64.2857 mg	-	0	6.263 mg	-	-	-	-	-	-	-	67.36	-	-	-	-
	cr chromium (.035 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	mn manganese (2.3 mg)	.50435 mg	.196 mg	.1573 mg	.27 mg	.005 mg	-	.0162 mg	-	-	-	.9 %	.766 mg	-	-	-	-	-	-	-	84	-	-	-	-
	fe iron (18 mg)	~ 1.9412 mg	.7525 mg	.33 mg	.656 mg	.402 mg	-	0	8 %	~ .02857 mg	-	.1875 mg	1.26 mg	-	-	-	-	-	-	-	38.88	-	-	-	-
	cu copper (.9 mg)	.15895 mg	.02975 mg	.0495 mg	.061 mg	.044 mg	-	.018 mg	-	-	-	1.2 %	.142 mg	-	-	-	-	-	-	-	57.111	-	-	-	-
	zn zinc (11 mg)	.7755 mg	.4375 mg	.264 mg	.287 mg	.074 mg	-	2.184 mg	8 %	-	-	3.75 %	.941 mg	-	-	-	-	-	-	-	56.868	-	-	-	-
	se selenium (55 μg)	34.76 μg	.175 μg	.11 μg	.574 μg	.268 μg	-	17.1 μg	-	-	-	6 %	-	-	-	-	-	-	-	-	102	-	-	-	-
	mo molybdenum (.045 mg)	-	-	-	-	-	-	-	-	-	-	16.05 %	-	-	-	-	-	-	-	-	16	-	-	-	-
	i iodine (.15 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

		fried eggs (4:00)
		fried egg 2* 70 g	medium cheddar cheese raw sliced 30 g	margarine 2 tbsp 10 g	whole wheat bread w/ germ + flax raw 1 slice 37 g	nut yeast 1 tsp 3 g	grape fruit juice 100 ml	sum	bounds
	raison d'etre	a b7 b12,b16 d, f1 p,zn,se	a b12 b13 k2 p, zn	d, f1	b8 f1,f2 zn	b1,2,6 b7 b12	b8,c
	calories	-	-	-	-	-	-	-	-
	cost	-	-	-	-	-	-	-	-
v i t a m i n l i k e c o m p o u n d s	a retinol (900 μg rae)	r:29 % c:6.9 μg	15 %	10 %	0	0	-	55 r:54 c:1	30<r<100
	b1 thiamin (1.2 mg)	0.06 mg	.0087 mg	0	10.5 %	155.625 %	-	171.5	>125
	b2 [g, j] riboflavin (1.3 mg)	.684 mg	.1284 mg	0	3 %	144.375 %	-	209.5	>131
	b3 niacin (16 mg)	.114 mg	.0177 mg	0	6.5 %	65.625 %	-	73 n:1 f: 72	>125 f<200
	b4* adenine (75 mg)	2.24 mg	2.46 mg	0	4.514 mg	49.38 mg	-	78	>100
	b5 pantothenic acid (5 mg)	2.292 mg	0.123 mg	0	5 %	2.25 %	-	55.25 u:48	>110
	b6 pyridoxine (1.7 mg)	.255 mg	.0198 mg	0	3.5 %	133.125 %	-	152.625 u:16	>118
	b7 [h] biotin (35 μg)	~ 58.33 μg	.519 μg	~ 4.547 μg	3 %	45 %	-	229 u:181	>171
	b8* inositol (1000 mg)	12.6 mg	2.7 mg	~ 16 mg	52.54 mg	14.85 mg	✓	30	>30
	b9 [m, b11, r] folic acid (400 μg dfe)	70.5 μg	18.1 μg	0	5 %	35.625 %	-	62.5 n:27 f: 35.5	>100 f<130
	b12 [t] cobalamin (2.4 μg)	1.338 μg	.33 μg	0	0	187.5 %	-	257 n:69.5 f:187.5	>250 n>30
	b13* orotic acid (10 mg)	-	~ 18 mg	-	-	-	-	180	>100
	b14* taurine (100 mg)	0	0	>0	0	0	0	-	t:>120 ---->
	b15* betaine (550 mg)	.414 mg	.21 mg	.01 mg	~ 74.52 mg	0	-	13.5	>30
	b16* choline (550 mg)	438 mg	4.95 mg	1.1 mg	9.99 mg	12.3 mg	-	84.5	>30
	b20* [I] l-carnitine (29 mg)	.56 mg	1 mg	.105 mg	.2997 mg	.072 mg	-	7	30>s>35
	c ascorbate (90 mg)	0	0	0	0	0	✓	250	>234
	d calciferol (15 μg)	d3: 3.03 μg	d3: .18 μg	d3: 30 %	0	0	-	51 u:21 d2:0 d3:51	>40
	e alpha- tocopherol (15 mg)	1.8 mg	.234 mg	20 %	1.5 %	0		35 n:35	>40 n>30
	f1* linoleic acid (17 g)	3.23 g	.1731 g	1.5 g	.5 g	0	-	5.4031 g 31.78%	>30
	f2* alpha linolenic acid (1.6 g)	.228	.1095	.5	.75	0	-	1.5875 g 99.22%	>30
	f3* eicosa pentaenoic acid (0.375 g)	-	-	-	-	-	-	-	>30
	f4* docosa hexaenoic acid (0.250 g)	-	-	-	-	-	-	-	>30
	f1:(f2+f3+f4) ratio	-	-	-	-	-	-	3.40	<4
	k1 phyllo quinone  (120 μg)	9	.5	10	.5	0	-	12.5	30<s<67
	k2 mena quinone  (180 μg)	8.65 μg	57.66 μg	0	0	0	0	36.5	30<s<67
	k1+k2	-	-	-	-	-	-	49	90<s<110
	s* salicylic acid (10 mg)	0	0	0	0	0	-	-	>30
e l e m e n t s	f fluorine (4000 μg)	-	-	-	-	-	-	-	-
	na sodium (1500 mg)	285.6 mg	180 mg	45 mg	135 mg	-	-	645.6 43.04%	-
	mg magnesium (420 mg)	17.94 mg	8.1 mg	-	35 mg	-	-	14.5	-
	p phosphorus (1250 mg)	296.7 mg	138 mg	-	75 mg	-	-	40.5	-
	s sulfur (?)	-	-	-	-	-	-	-	-
	cl chlorine (2.3 g)	-	-	-	-	-	-	-	-
	k potassium (4700 mg)	209.7 mg	30 mg	-	100 mg	-	-	339.7 7.2%	-
	ca calcium (1300 mg)	85.5 mg	200 mg	-	37.5 mg	-	-	323 24.85
	cr chromium (.035 mg)	-	-	-	-	-	-	-	-
	mn manganese (2.3 mg)	.042 mg	.0072 mg	-	.575 mg	-	-	27
	fe iron (18 mg)	2.607 mg	.048 mg	-	1 mg	-	-	20
	cu copper (.9 mg)	.108 mg	.0105 mg	-	-	-	-	13
	zn zinc (11 mg)	1.917 mg	1.122 mg	-	.75 mg	-	-	34
	se selenium (55 μg)	45.6 μg	8.49 μg	-	14 μg	-	-	123.5
	mo molybdenum (.045 mg)	-	-	-	-	-	-	-	-
	i iodine (.15 mg)	-	-	-	-	-	-	-

		fruit bowl w/ coffee (12:00)	pasta salad bowl w/coffee (20:00)	fried eggs (4:00)
		sum	sum	sum	total	requirements	ul
	calories	992.25	-	-	992.25	1000	2000
	cost	$5.75	-	-	$5.75		$8.00
v i t a m i n l i k e c o m p o u n d s	a retinol (900 μg rae)	38 r:35 c:3	177 r:40 c:137	55 r:54 c:1	270 r:129 c: 141	r>120 c>100	t:- r:300 c:-
	b1 thiamin (1.2 mg)	287.5	240.5	171.5	699.5	>375	-
	b2 [g, j] riboflavin (1.3 mg)	278.5	262	209.5	750	>393	-
	b3 niacin (16 mg)	163 n:65 f:98	142 n:30 f:112	73 n:1 f:72	378 n:96 f:282	>375	f:600
	b4* adenine (75 mg)	143	140	78	361	>300	-
	b5 pantothenic acid (5 mg)	136.5	75.5	55	267	>330	-
	b6 pyridoxine (1.7 mg)	223.5	193	152.5	569	>354	5882
	b7 [h] biotin (35 μg)	191.5	124.5	229	545	>857	-
	b8* inositol (1000 mg)	41	33.5	30	104.5	>120	-
	b9 [m, b11, r] folic acid (400 μg dfe)	129 n:66 f:63	139 n:64.5 f:74.5	62.5 n:27 f:35.5	330.5 n:157.5 f:173	>300	f:400
	b12 [t] cobalamin (2.4 μg)	325.5 n:48 f:277.5	271 n:33.5 f:237.5	257 n:69.5 f:187.5	853.5 n:151 f:702.5	>750 n>120	-
	b13* orotic acid (10 mg)	155	375	180	710	>300
	b14* taurine (100 mg)	3.2	>0	>0	3.2	>120
	b15* betaine (550 mg)	35	33.5	13.5	82	>120	200
	b16* choline (550 mg)	44.5	23	84.5	152	>120	200
	b20* [I] l-carnitine (29 mg)	30.5	17	7	54.5	>100	162
	c ascorbate (90 mg)	245	281.5	250	776.5	>700	2222
	d calciferol (15 μg)	93 d2:81 d3:12	54 d2:45 d3:9	51 d2:0 d3:51	198 d2:126 d3:72	>160 d3>120	666
	e alpha- tocopherol (15 mg)	46.5 n:38.5	48 n:48	35 n:35	129.5 n:121.5	>160 n>120	6666
	f1* linoleic acid (17 g)	7.35684772727 g 43.25%	6.0242 g 35.4%	5.4031 g 31.78%	18.7841477273 g 110%	>120	-
	f2* alpha linolenic acid (1.6 g)	2.53904772727 g 158.69 %	1.5514 g 96.96%	1.5875 g 99.22%	5.67794772727 g 354.87%	>120 >.25*f1	f1
	f3* eicosa pentaenoic acid (0.375 g)	.12 g 32%	.006 g 1.6%	-	.126 g 33.6%	>120	240
	f4* docosa hexaenoic acid (0.250 g)	.18 g 72%	.018 g 7.2%	-	.198 g 79.2%	>120	240
	f1:(f2+f3+f4) ratio	2.5913	3.73	3.40	3.129675	-	4
	k1 phyllo quinone  (120 μg)	65.5	26.5	12.5	104.5	>120	200
	k2 mena quinone  (180 μg)	31	64	36.5	131.5	>120	200
	k1+k2	96.5	90.5	49	236	>270	330
	s* salicylic acid (10 mg)	49.5	33.5	-	83	>120	9999
e l e m e n t s	b boron (3 mg)	118	-	-	118	>300	667
	f fluorine (4000 μg)	68.5		-	68.5	>120	250
	na sodium (1500 mg)	472.113806 31.5%	599.2936 39.95%	645.6 43.04%	1717.007406 114.5%	>100	min(153, k/2.5)
	mg magnesium (420 mg)	141.5	57.5	14.5	213.5	>120	1000
	al aluminum (0 mg)	?	-	-	-	0	6 mg
	si silicon (20 mg)	177.5	-	-	177.5	>300	100000
	si:al ratio	?	-	-	-		-
	p phosphorus (1250 mg)	79.5	63.5	40.5	183.5		240
	s sulfur (?)	-	-	-	-		-
	cl chlorine (2.3 g)	-	.3	-	-		-
	k potassium (4700 mg)	2963.28225 63%	1736 36.936%	339.7 7.2%	5038.98 107%	>120	-
	k:na ratio	6.2766	-	-	2.9347456	>2.5	-
	ca calcium (1300 mg)	70	67	24.5	161.5		155
	cr chromium (.035 mg)	-	-	-	-		-
	mn manganese (2.3 mg)	65	84	27	176		478
	fe iron (18 mg)	80.5	38.5	20	139		222
	cu copper (.9 mg)	145.5	57	13	215.5		1111
	zn zinc (11 mg)	76.5	56.5	34	167		222
	se selenium (55 μg)	21.5	102	123.5	247		727
	mo molybdenum (.045 mg)	16	16	-	32		-
	i iodine (.15 mg)	16	-	-	16	-	-
i n o r g a n i c s	h2o water (3700 ml)	79	-	-	79	>120	300
	no3 nitrate (0 mg)	52 mg	-	-	52 mg	0	200 mg

*not really

specific brands used:

- sensodyne repair & protect

- colgate prevident

- natur-a vanilla soy milk (light)

- chapman's premium black cherry ice cream

- yoplait source cherry yogurt

- bulk barn nutritional yeast

- kellogg's vector cereal

- kellogg's all bran original cereal

- nutravege omega-3 algal oil (strawberry-orange, or whatever)

- natur-a chocolate soy milk

- sensodyne repair & protect

- now foods microhydroxyapatite

- selection brand pasta [metro/food basics]

- black diamond brand medium cheddar cheese

- natur-a vanilla soy milk (regular)

- astro biobest plain probiotic yogurt 

- frank's red hot sauce

- bulk barn nutritional yeast

- bulk barn hemp seeds

- natur-a chocolate soy milk

- sensodyne repair & protect

- colgate prevident

- 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

diet options:

daily:

 2 ) pasta salad bowl:

- one tbsp of imitation bacon bits (isoflavones, maybe)

- olives?

- red clover (if locatable or foragable, for phytoestrogens)

- alfafa?

- 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.

- broccoli?

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)

need:

==========

remaining items to enter or investigate:

15 amino acids: <----for sure, eventually

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

carotenoids (not including pro-vitamin a): <---maybe
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:
5) ergothioneine  (cannot synthesize)   

6) pqq - .2 mg, or 400 ng, but can't find good sources

7) queuine - no rdi determined. milk, whole wheat, tomatoes.

10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.) 

11) ribose

12) "nucleic acids"?

13) don't forget about heme

14) carnosine

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  [rutin, troxerutin], 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

as it was in 2008, we largely won't see this in canada. we've had large monthly payouts for some time, now. they may get pushy once the vaccines roll out, and some people may fall through the cracks, but it won't be anywhere near the numbers that hudson is talking about.

but, this is an opportunity for the left, and right when a number of other things are coalescing. masses of unemployed, homeless people that have been cast aside is never a good thing, but this is how we build new systems to exist within.

and, it's up to the people on the ground in cities like detroit to determine what that looks like.

i hope i get a chance to drop by.

it is only when the virus mutates that a real second wave will begin.

this is still round one, really.

so, it's about on schedule to start doing this, right?

let's not forget that it's summer in south africa and winter in the north, right now. it's one of the reasons why arguments about the success of the global south in containing the virus are kind of misleading, at least until the seasons turn. winter has posed some challenges across the north that are, in truth, very flu-like - very familiar.

nobody wants it to do this, of course.

but it's going to mutate. it's broadcasting it.

https://www.ctvnews.ca/health/coronavirus/mutated-coronavirus-variant-from-south-africa-found-in-u-k-health-minister-says-1.5242866

so, it hasn't been easy to get data for aluminum, either.

but, i can easily get 20 mg of silicon in the fruit bowl and it's almost more important.

something else to consider.

https://ottawacitizen.com/news/local-news/cold-winter-makes-for-high-aluminum-levels-in-ottawas-water

all i can do for now is start adding silica to the water.

but, i think i need out of this region.

if the court cases could hurry up....

see, i've found a study suggesting that surfacewater in this region is over .150 mg/L. the government has a limit of .1 mg/L in additives, for processing.

so, i could potentially be at .250 mg/L in the water, here.

the number in all of the studies as the cut-off risk is .1 mg/L - which is what the government sets as the cut-off for additives.

this city is a retirement destination, too.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2215380/

it's also thought that sufficient iron, calcium & sodium in your diet are likely to minimize aluminum uptake, and i will get that stuff right, regardless:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782734/

it seems like it's as simple as might be hoped - the silicon just binds with the aluminum and clumps up in your stomach, and prevents it from being absorbed, meaning you then shit it out, instead. great!

better yet, any silicon that gets uptaken into the body should pull some aluminum out with it, using the same reactions in the blood.

this reaction also occurs geologically; aluminum + silicon is a common composition of rocks. so, if you're worried about aluminum in your soil, you could potentially put silicon in it - it's harmless, as far as we can tell.

"as far as we can tell".

what could go wrong, right?

in fact, it seems to be a poorly understood micronutrient. i'm getting there. i wouldn't be worried about silicon and think it looks like it probably makes sense to seek at least as much silicon as aluminum in any given meal.

so, 

- fluorine is good, and potentially a mislabeled nutrient. just don't overdo it. follow the limits.

- aluminum has no use at any concentration and either makes you retarded or at least just builds up with no reason for it. it's at best useless, and at worst deadly. you should try to avoid it as much as possible. but, you can't avoid it...

- i'm still working out the best way to deal with silicon, but it seems to bind with metals in your stomach and flush them out through your anus. there doesn't appear to currently be an understood upper limit for silicon.

that's very stress relieving.

*phew*.

i want to be clear that i'm talking about small amounts of silicon powder in my diet, and that i may even be getting it in my diet, already.

i don't advise injecting or implanting silicon (or silicone) as that could accidentally get high concentrations of it in awkward places.

but, there are studies indicating that silicon will remove aluminum from the body of people with diseases like alzheimer's and ms.

so, how does that work? does silicon build up, itself? what else can i learn about this?

it seems like this is going to be another double post, about silicon and aluminum together...and that understanding aluminum intake should be intrinsically tied into understanding silicon intake.

https://pubmed.ncbi.nlm.nih.gov/29128442/

https://pubmed.ncbi.nlm.nih.gov/22976072/

the answer might be silicon.

silicon is not a metal, and does not appear to have any adverse health effects. it may have some benefits for bone & teeth, but that's kind of iffy, still. and, it seems to potentially flush out the aluminum, without harming the iron.

great.

i need to look into this a bit more. but, i could potentially add a dash of silicon to my water and coffee to try to flush me out.

will that also help remove mercury and lead, or just aluminum?

and, no, your ethnicity and/or cultural heritage isn't important, either. that's another conservative idea. leftists neither believe in race nor identity nor ethnicity nor heritage - that's all a bunch of bullshit invented by capitalists to enslave us with.

the family unit is a hierarchical, authoritarian, patriarchal concept that should be thrown in the dustbin of history and replaced with stronger concepts of individual autonomy within a greater collective.

i'm a communist.

i don't believe in family.

like, at all. 

i'm in favour of abolishing the concept of family, altogether. for everybody...

so, this family separation thing strikes me as much ado about nothing, so long as the judicial precedent is being upheld.

and, that's a left-wing argument. again - you're confused. your insistence on upholding family ties is, in truth, very conservative.

that was the fact check memo that the media never got - every single one of these border policies was enacted by obama, many of them in order to uphold existing judicial precedent.

trump barely did anything at the border. like, at all.

besides the travel ban, he tried to reinterpret some precedents regarding child separation. i am not an opponent of child separation - i uphold the existing judicial precedent, which argues that the best interests of the child should be upheld, especially when that means separation. despite what some advocates think, there's currently no legal precedent that argues that taking children out of jail means taking their parents out of jail, too - and i don't think there should be one, either. you can't be encouraging people to get arrested with their kids, like that.

on top of that, when somebody shows up at the border homeless, you don't need a detailed debate to realize their kids should end up in foster homes, and it's been very frustrating to argue with people that don't see the obvious logic in that.

what trump actually tried to do was flip the situation around - he put the kids back in jail to try to speed up the deportation process. and, in the end, the court forced him to knock it off.

that and the travel ban are the only things trump actually did that in any remote way differed from obama, as far as i know and can tell.

these were mostly policies brought in by obama, and one would think that biden would have minimal opposition to the bulk of them.

i can't, off of the top of my head, think of much that trump actually did, except the travel ban. 

https://www.ctvnews.ca/world/reversing-trump-immigration-policies-will-take-months-biden-says-1.5242242

and, on the last days of his presidency, we are reminded that trump won the nomination because he was the economic moderate on the ballot.

he's the only one of these idiots that seems to understand that stimulus is good for the economy. it's baffling. really.

so, no - he doesn't care about you. he cares about stock prices. he's just smart enough to figure out that giving people money to spend is good for stocks - and none of the rest of them are.

If humans are directly exposed to, for example, only 0.1% of this potential then our current daily exposure equates to 30 mg of aluminium. On a similar basis our exposure to aluminium would have been 1 mg per day in 1950 and will be 100 mg per day by 2050. 

https://pubs.rsc.org/en/content/articlehtml/2013/em/c3em00374d

there's not a lot of things happening right now.

while the undercurrents of inevitable crushing austerity do remain despite attempts to distract from it, they won't go after businesses, they'll go after poor people. that's how capitalism works.

this?

it's a slow news month. they'll forget about this.

they won't forget about you, though.

you thought it was free money, huh? so naive, you were. you're going to pay five times what they gave you in interest, in the end.

https://www.cbc.ca/news/politics/federal-government-searchable-database-subsidy-1.5852424

one thing i will say, though, is that the fact that i basically don't eat processed food means i don't have to worry about aluminum in additives.

it seems that that would probably be a serious cause of retardation in a large percentage of americans.

they actually do have an unlimited checking account.

and, it's the only one in the whole world, too.

and, should you be worried about the aluminum in vaccines?

yes.

but, depending on the context, you need to weigh it. you certainly don't want to inject yourself with aluminum very often, that's for sure. but, i've been over this a few times - almost everything i'm pointing out has a pro and a con.

so, if you're 90 years old and in sound mental health, you need to toy with it.

- yes, a vaccine could save your life.

- but, no, it's not so great for your brain (or your liver), either.

concern is justified.

fear needs to be weighed.

when i did the fluoride run through, i pointed out that fluoride may uptake various metals into the liver and that sufficient betaine is the best way to clear it out.

if you want to fight aluminum, betaine may be your best trick, as well:

https://www.researchgate.net/publication/289078440_Betaine_reverses_toxic_effects_of_aluminium_Implications_in_Alzheimer's_disease_AD_and_AD-like_pathology

this is also interesting, as fluoride is certainly much less dangerous than aluminum:

https://pubmed.ncbi.nlm.nih.gov/1617567/

i guess we could always try to find some way to increase elimination rates, if we can't get away from the stuff.

i mean, there's not a better idea.

just realize, for a minute, what your body does with aluminum.

it has no health benefits. at all. plants don't use it, either. and, you can only eliminate it at a certain rate.

do you know what your body does with the rest of it?

it stores it in your fucking brain.

now, you don't need too much schooling to know that storing metallic ions in your brain is a shit poor idea, all around. you don't want to do that - whether it's mercury, lead, arsenic, cadmium....or aluminum, either.

we don't need hundreds of supplemental studies, we just need to know what your body does with it and realize immediately that that's the worst idea, ever.

there's still people arguing that aluminum is harmless, too.

the science is pretty clear, at this point - it's dangerous, at some level, and that level is much lower than we used to think, even if we're still working out bounds.

they used to eat mercury - they thought it was a medicine, and an immortality potion. i'm not joking: smart, powerful people at one point used to eat mercury thinking it would give them immortality. the logic was that it had unusual properties, and those unusual properties were tied into this mysticism that existed around magnets, electricity, rocks...

and, it wasn't that long ago that people would laugh at you if you tried to tell them lead was poisonous, too.

again: there's no upside to aluminium, and it's clearly dangerous in some quantity. there's no value in ignoring that, except laziness.

there's almost certainly aluminum in your bottled water, too. sorry. 

no.

way.

out...

well, except the expensive water filtration. that's how you do it...if you can....

so, the levels of aluminum in the surface water here are unusually high as it is, no doubt due to the automotive industry as a primary source. but, then they bombard the water with aluminum to try to clean it up - and, i mean, it's not like i don't get it, but there ought to be something done to filter out the remaining aluminum after, and it seems like there really isn't.

so, you get the heightened background aluminum levels and the aluminum chloride they dump in the water to remove things like lead.

the idea is that the aluminum bonds to the heavier elements and falls to the bottom. fine. but, they're overdoing it in order for it to work. that's the process - you put too much in, and hope it sticks. so, there's necessarily a large excess.

you can get the free chloride ions out with a basic carbon filter. the aluminum requires reverse osmosis, which is a $20K+ system.

otherwise, i'd have to do crazy things like start playing with sulphuric acid.

ugh.

hydroponics are

- healthier in terms of more nutritious food

- healthier in terms of less toxins in the food

- produce less carbon

- don't require pesticide inputs

- can potentially be cheaper, if they can get scaled up.

it's not just the best approach - it's a solution.

which is why nobody wants to do it.

to answer the question: there's a few things i can eat around here that are greenhouse grown, but we need bigger investments into more mature production, and it won't happen so long as you can hire slaves from mexico at a tenth the cost. we'll just keep poisoning ourselves, instead.

but, don't trick yourself into thinking that only certain classes of produce are hydroponically available. it's not true. you can grow carrots & beets & avocados and really anything you want from a hydroponic system. large trees like oranges & bananas may need to undergo some artificial selection before they're ready for indoor breeding, but it's just a size issue.

we need to get our food out of the soil. it's killing us...

i bet you think wheat and mules and bananas are unnatural, too? no?

you only think new technology is unnatural then?

....because you're afraid of it. admit it.

"but, indoor growing is unnatural."

oh, fuck off.

and, no, that little "organic" sticker on your fruit doesn't mean there's not aluminum in the soil.

what it means is that the grower only used pesticides made of carbon, hydrogen, oxygen and perhaps nitrogen & sulfur. you might think "organic" means "natural" or "pesticide-free" or something, but that's because you're a horrible ignoramus. "organic" refers to "organic chemistry" and just means "uses a specific type of pesticides, and not this other type".

that actually, generally, means that they have to use more pesticide, because it's less effective than some gmo solutions, like round-up. further, these pesticides are often more poisonous to humans than "inorganic" pesticides, and are every bit as carcinogenic as well, if not more so. benzene, for example, would be considered a highly carcinogenic, organic pesticide - and your organic produce could very well be smothered in it.

so, i don't bother with "organic food". it's a scam.

what i would potentially pay a little more for, if i could, would be locally grown greenhouse produce, both because it's dramatically lower on emissions and because it could potentially avoid using any pesticides at all via proper indoor temperature control, cleaning and sealing. there is simply no way to profitably grow anything outside without pesticides nowadays, and your soil is so filthy that it wouldn't even be worthwhile to try. but, if you take the plants out of the soil and you bring the whole thing inside, then you all of a sudden don't need to introduce these chemicals into the growing process any more.

is it feasible to eat entirely out of greenhouses, here? i dunno...

if i really wanted to minimize the amount of aluminium i'm getting from food, i'd seek out food grown hydroponically, i guess.

and, there may be other good reasons to do that. lots of them...

mr. president,

do you know what the concern about aluminum in the food is?

well?

age related memory impairment.

fuck, if there's something good about a gerontocracy, maybe they could set some stricter limits on stuff like this, anyways?

aluminum has precisely no benefit to human health. it's not a useful byproduct of anything. it's legitimately just useless pollution that should be removed from the fields.

so, it took me a little longer than i wanted, but i doubled over the first bunch of elements, and i think it's ballparked enough. i mean, it's a range. it seems to be about as good as i'm going to get.

i need to read up on aluminum now and, as stated, it's kind of unsettling. it's not even the water that's freaking me out, it's the produce. if it's in the food, how do i avoid it? 

i have one request regarding the people referenced here.

i have intentionally made it either impossible or very easy to identify people referenced here, depending on who you are.

please wait for people to identify themselves, rather than go look for them. some very well might. others probably never will.

that is all.

do you know what these kids are, really?

they're career politicians.

they're just not old enough to have careers, yet.

like i say - i tried to give them a chance, but they've all failed. too slow. can they get out of the way and make space for some people with some experience and initiative, now?

(unfortunately, there's a lot of people that don't remember.)

see, this guy strikes me as far more likely to actually accomplish something - he actually has a resume.

remember when you needed a resume to get a job, rather than just be properly intersectional?

https://en.wikipedia.org/wiki/Ritchie_Torres

i can't prove it. by definition. it's been wiped out, very much on purpose.

but, i suspect that's the answer - that this historical black hole into jewish history that the bible had to fill the role of is a consequence of the carthaginian genocide, and if we had actual records then we might learn that the hebrews and carthaginians were more closely aligned than is currently understood.

i just rant, sometimes, as you can see; these are more just loose ends, bookended thought. i've posted about this more thoroughly, previously.

nnnnnnno, there weren't any jews in carthage, because there weren't any jews, yet.

but, there's this kind of thread throughout history where the romans kind of saw them as at least related. and, if you read between the lines, it's clear enough that the actual source of tension that romans - and so many since - have had with judaism has an ancestral root in the punic wars.

rome really had a fucking hate on for carthage.

no, her argument about people voting for it and then letting mitch mcconnell vote it down isn't the same as the reverse argument, because it's still a vote, at the end of the day. if the intent is strictly to see how people vote, then it's....there's always going to be specific issues in any bill, and people could outright change their mind, so there's really not any way to bank on a previous vote. but, this is going to be an issue in the opposite direction for more members than it is in the positive one; that is, more members are going to find themselves worried about a 'yes' vote following them around when they don't actually support it, if they have any further ambitions in politics. as clear as the polling is, it's also a career destroyer for most democrats. so, it's an argument rooted in a false equivalency - nobody would take that risk, if they weren't willing to accept being labeled as supporting it.

i mean, there's a very good chance that something like this could fail to get 10 votes. but, that would be important to realize - it would just demonstrate the depth of the problem, and the futility of continuing in the party.

actually, i think it's important to debunk this woman so that people stop putting faith in her. that's not to end her, entirely, it's to bring people back to earth and get them being real about it. this is a career politician that has never accomplished anything worthwhile in her life. it's important to see things clearly and take off the tinted glasses.

we don't accomplish things through hope and faith, we accomplish them through hard work and critical analysis.

taking her down a notch is a net benefit.