taurine is something that i'm sort of afraid of due to it's testosteronic effects, and i've avoided energy drinks for years because of it. the flip side of taurine is that it's a neurotransmitter that some studies suggest that we may not be able to generate in sufficient amounts (although we can generate some of it), and it is for that reason that i'm interested in it.
taurine is plentiful in meat and scarce in plants, but it's also scarce in eggs & dairy, and is not fortified at all, which makes it a particular problem for me - the only source of this is actual flesh, and there's not really any way around it. well, besides drinking red bull or popping pills.
as mentioned, your body can create it. what's unclear is if your body creates enough. so, there is no rdi for taurine, but it is sometimes listed with the b vitamins and there is some thinking that one ought to be established.
that's what i need to figure out, with this - within some reasonable limits.
so, what happens when you consume taurine in your diet?
In 40 studies carried out in 16 normal adult males the 24 hour urine taurine excretion was found to lie between 58 and 208 mg. with occasional variations in the same individuals of as much as 80 per cent. The rate of excretion was not found to be appreciably influenced by the intake of fluid. In multiple studies in three normal men high calorie, high protein diets were found to increase the output of taurine an average of 24 per cent. Low protein diets had the opposite effect.
so, it seems like we largely excrete dietary taurine when we get it - and, it would seem, even when we're low on it. so, if you give a vegan a burger, she's mostly just going to piss the taurine out.
wiki suggests:
The mean daily intake from omnivore diets was determined to be around 58 mg (range from 9 to 372 mg) and to be low or negligible from a strict vegan diet. In another study, taurine intake was estimated to be generally less than 200 mg/day, even in individuals eating a high-meat diet. According to a third study, taurine consumption was estimated to vary between 40 and 400 mg/day.
this paper backs up the point:
Taurine is a major urinary amino acid in humans because the capacity of renal uptake is low. Daily taurine losses in urine are diet-dependent but generally range from 65 to 250 mg (0.5–2.0 mmoL).
if you do a google search, it would seem as though bioavailability of taurine is almost total, although i won't post a link for that.
the next thing to wonder is how much we create, and it would seem to be on the low end of what we're excreting:
The average daily synthesis in adults ranges between 0.4-1.0 mmol (50-125 mg)
so, we seem to urinate about as much as we create, and the more we eat, the more we eliminate on first pass.
the previous paper continues,
Plasma concentrations are maintained by a homeostatic control comprising a low renal tubular reabsorption threshold, relevant during periods of dietary restriction; unlike whole blood concentrations plasma concentrations vary rapidly in response to intake. Sturman et al. characterised taurine turnover by two exchangeable pools, a small (2.0 mmol or 0.25 g) and a large one (100 mmol or 12.5 g). The former is not a good indicator of individual tissue concentrations and most likely reflects dietary intake and urinary excretion, is rapidly miscible/exchangeable, with a half-life of 0.1 h; it includes bile, CNS and other tissues, most of which actively take up taurine against a concentration gradient. The large pool has a slow turnover rate and a half-life of 70 hours; it is yet unclear whether the large hepatic is readily available as a donor for other tissues, given its primary role on bile acid synthesis.
and, it concludes the thought:
The amount of taurine excreted daily varies from individual to individual, and in the same individual from day to day; it may reach 0.22-1.85 mmol and is influenced by various factors including genetics, age, sex, current dietary intake, renal function and clinical conditions. Patients with tubular dysfunction are at increased risk of deficiency. During periods of inadequate dietary intake or reduced availability of precursor amino acids, taurine renal reabsorption is increased favouring the maintenance of tissue stores. Conversely, high dietary intake and conditions inducing taurine release from cells, e.g. surgery, muscle disease/damage or radiation therapy, increase its renal excretion.
so, if you put that together, it would seem that
(1) we absorb taurine almost totally
(2) we excrete it almost totally
(3) while very important to human metabolism, we seem to prefer the amount we create ourselves over the amount consumed in our diets, to the point that we'll even recycle it.
total metabolic requirements of taurine are consequently likely on the low side of those numbers - 60-100 mg - and more than that just gets excreted out on first pass.
this is lucky for me, then. as mentioned, it seems that i'm in the "low or negligible" category, based on this information, which zeros me out almost entirely:
specifically, there does not appear to be any taurine in eggs or milk at all - or, there is negligible amounts. so, i'm getting almost none of it from my diet at all.
strangely, though, if you sort around the internet, you may find a number of websites that suggest otherwise. this site, for example, actually shows up as a featured google site:
the data struck me as pretty clearly wrong, so i checked the source (the usda agricultural handbook #8) and it didn't even list taurine at all. so, i sent google some feedback asking them to remove the site from it's search results. it's misleading, at best.
that said, what the usda does measure is cysteine & methionine, the precursors your body needs to produce taurine, and the foods at that site listed - eggs, cheese, avocado, etc - are all high sources of these amino acids. so, if you eat a lot of eggs & cheese, you're at least giving your body the building blocks required to build it's own taurine, even if you're not ingesting it directly. and, i wonder if that's what that site meant to say and got confused about, and if there's a hint embedded within the error - that i should worry more about precursors.
so, maybe i could potentially generate 1000 mg of taurine from 90 grams of cheese, under ideal conditions. certainly, my high cysteine intake suggests that there's reasons to be hopeful that i'm consuming enough amino acids, at the moment, to generate 60-100 mg of taurine fairly easily. but, it's not the question at hand.
so, what am i doing, then?
given that your body seems to prefer small dosages of this rather than large dosages of it, and it is actually fairly efficient at maintaining those small amounts while throwing away larger amounts, i'm going to treat this as fat soluble and come in at a round 100 mg for the rdi. so, i want to find a way to get to 30 mg per meal, with 120 mg total.
and, that might be difficult.
let's add it up.
nectarine - 0
banana - 0
strawberry - 0
avocado - 0
kiwi - 0
soy - >0
yeast - 0 <----fungi don't seem to provide it, either
cereal - 0
ice cream - 1.1*1.9 = 2.09 mg.
flax seed - >0
=======
<<30
red peppers - 0
cheese - 0
carrots - 0
hemp - >0
yogurt - 3.3*x ~ 5 mg
pasta - 0
yeast - 0
==================
<<30
eggs - 0
cheese - 0
bread - 0
yeast - 0
==================
<<30
coffee - 0
soy - > 0
=====================
as we can see, this isn't close to sufficient, but the more pressing concern is going to be regarding sources of cysteine and other amino acids, rather than sources of taurine.
so, there is no answer to this besides to eat actual meat, and i'm not willing to do that quite yet. however, i am willing to take note of the concern and make special care to ensure that any meat in my diet is chosen to maximize taurine intake, in the end.
i want to work out things like iron, first, to see.
so, i'll hang on to this for now, but i may delete it from the chart in the end.
i don't expect to hang on to b15, but let's see.
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 | |||||||||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| nec tar ine 1 129 g |
ban ana 1 136 g |
str awb err ies 5-6 150 g |
avo cdo 2* 75 g |
kiwi 1 75 g |
van soy milk 250 ml |
che rry ice crm 200 ml |
nut yst 1 med tsp 3 g |
frt crl 55 g |
grd flax seed 1 tbsp 7 g |
sum | red pep per 1 200 g |
dur um wht fet 55 g + h20 |
med chd chs 60 g |
car rot 1 110 g |
hull hemp seed 1 tbsp 10 g |
yog urt |
nut yst 1 med tsp 3 g |
sum | frd egg 2* 70 g |
med chd chs 30 g |
marg 2 tsp 10 g |
whl wht brd w/ grm + flax 1 s 37 g |
nut yst 1 sml tsp 2 g |
jce typ grp frt 250 ml |
sum | brw cof fee 700 ml |
chc soy mlk 100 ml |
sum | total | |
| raison d'etre |
b5,8 | b5 b16 |
b5 b16 c |
b3,4 b5,7 b8,9 f1,k |
b5,8 c k |
a,d b3,4 b5,7 b12 |
a b5 b12 b13 |
b1,2 b3,4 b5,6 b7,9 b12 |
a,e b3,5 b7,9 |
o-3 b16 |
b3,4 b9 c |
b3,9 | a b12 b13 |
a b3,9 |
b3 o-3 |
b13 | b1,2 b3,4 b6,9 b12 |
a b2,7 b12 |
a b12 b13 |
d |
o-3 | b2,7 b12 |
c | caf fei ne |
||||||
| a (fat sol) (900 μg rae) |
21.9 μg |
4.08 μg |
1.5 μg |
10.5 μg |
3 μg |
10 % |
13 % |
0 | 15 % |
0 | 42.5 r:38 c:4.5 |
314 μg |
~ 1.15 μg |
30 % |
918.5 μg |
0 | - | 0 | 167 r:30 c:137 |
r:29 % c:6.9 μg |
15 % |
10 % |
0 | 0 | - | 55 r:54 c:1 |
0 | 4 % |
4 r:4 c:0 |
268.5 r:126 c:142.5 |
| b1 thiamin (1.2 mg) |
.044 mg |
.042 mg |
.036 mg |
0.1 mg |
.02025 mg |
8 % |
.0528 mg |
~ 155 % |
20 % |
.115 mg |
217 u:34 |
.108 mg |
~ 46 % |
.0174 mg |
.0726 mg |
.1275 mg |
- | ~ 155 % |
228 u:27 |
0.06 mg |
.0087 mg |
0 | 10.5 % |
~ 103 % |
- | 119 u: 5.5 |
0.1 mg |
3 % |
11 u:8 |
575 |
| b2 [g, j] riboflavin (1.3 mg) |
.035 mg |
.099 mg |
.033 mg |
.195 mg |
.01875 mg |
25 % |
.253 mg |
~ 144 % |
24 % |
.011 mg |
242.5 u:49.5 |
.17 mg |
~ 22.5 % |
.2568 mg |
.0638 mg |
.0285 mg |
- | ~ 144 % |
206.5 u:40 |
.684 mg |
.1284 mg |
0 | 3 % |
~ 96 % |
- | 161.5 u:62.5 |
.54 mg |
10 % |
51.5 u:41.5 |
662 |
| b3 niacin (16 mg) |
1.45 mg |
.904 mg |
.579 mg |
2.61 mg |
.25575 mg |
10 % |
.1276 mg |
~ 65 % |
36 % |
.216 mg |
149 n:38 f:111 |
1.958 mg |
~ 36 % |
.0354 mg |
1.0813 mg |
0.92 mg |
- | ~ 65 % |
126 n:25 f:101 |
.114 mg |
.0177 mg |
0 | 6.5 % |
~ 43 % |
- | 50.5 n:1 f:49.5 |
1.36 mg |
4 % |
12.5 n:8.5 f:4 |
338 n:72.5 f:265.5 |
| b4* adenine (75 mg) |
? | 1.632 mg |
0.75 mg |
15.9 mg |
~ .339 mg |
19.25 mg |
.9735 mg |
49.38 mg |
? | ? | 117.5 | 31.8 mg |
2.2 mg |
4.92 mg |
0.77 mg |
? | - | 49.38 mg |
119 | 2.24 mg |
2.46 mg |
0 | 4.514 mg |
32.92 mg |
- | 56 |
? | 7.7 mg |
10 | 302.5 |
| b5 pantothenic acid (5 mg) |
.239 mg |
.454 mg |
.1875 mg |
2.08 mg |
.13725 mg |
15 % |
.6391 mg |
2.25 % |
19 % |
.069 mg |
112 u:76 |
.634 mg |
.23705 mg |
.246 mg |
.3003 mg |
.056 mg |
2.25 % |
31 u:29 |
2.292 mg |
0.123 mg |
0 | 5 % |
1.5 % |
- | 54.5 u:48 |
1.808 mg |
6 % |
42 u:36 |
239.5 | |
| b6 pyridoxine (1.7 mg) |
.032 mg |
.499 mg |
.0705 mg |
.386 mg |
.04725 mg |
6 % |
.0528 mg |
~ 133 % |
25 % |
.033 mg |
230 u:66 |
.582 mg |
.0781 mg |
.0396 mg |
.1518 mg |
.06 mg |
~ 133 % |
186.5 u:53.5 |
.255 mg |
.0198 mg |
0 | 3.5 % |
~ 88 % |
- | 107.5 u:16 | ~ 0 |
2 % |
2 | 526 | |
| b7 [h] biotin (35 μg) |
? | ~ 3.212 μg |
~ 1.646 μg |
5.4 μg |
? | ~ 10.069 μg |
2.86 μg |
45 % |
86 % |
2.52 μg |
204 u:73 |
6.6 μg |
.22 μg |
1.038 μg |
5.5 μg |
2.73 μg |
- | 45 % |
91 u:46 |
~ 58.33 μg |
.519 μg |
4.5474 μg |
3 % |
30 % |
- | 214 u:181 | 0 | ~ 11 % |
11 |
520 |
| b8* inositol (myo or lipid) (1000 mg) |
152.22 mg |
0 mg |
19.5 mg |
69 mg |
102 mg |
20.09 mg |
9.9 mg |
14.85 mg |
2.75 mg |
13.65 mg |
40 | 114 mg |
~ 41.23 mg |
5.4 mg |
13.2 mg |
- | 14.85 mg |
19 | 12.6 mg |
2.7 mg |
~ 16 mg |
52.54 mg |
9.9 mg |
- | 9 | - | - | ~ 0 |
68 | |
| b9 [m, b11, r] folic acid (400 μg dfe) |
6.45 μg |
27.2 μg |
36 μg |
122 μg |
18.75 μg |
n:6 f:0 % |
5.5 μg |
~ 35.5 % |
34 % |
6.09 μg |
131 n:61.5 f:69.5 |
92 μg |
~ 39 % |
16.2 μg |
20.9 μg |
1.1 μg |
- | ~ 35.5 % |
107 n:32.5 f:74.5 |
70.5 μg |
18.1 μg |
0 | 5 % |
~ 23.5 % |
- | 48 n:24.5 f:23.5 |
3.5 % |
2.5 % |
6 n:6 f:0 |
292 n:124.5 f:167.5 |
| b12 [t] (cyano) cobalamin (2.4 μg) |
0 | 0 | 0 | 0 | 0 | 50 % |
.858 μg |
187.5 % | 0 | 0 | 273 n:35.5 f:237.5 |
0 | 0 | .66 μg |
0 | 0 | - | 187.5 % |
215 n:27.5 f:187.5 |
1.338 μg |
.33 μg |
0 | 0 | 125 % |
- | 194.5 n:69.5 f:125 |
0 | 20 % |
20 n:0 f:20 |
702.5 n:132.5 f:570 |
| b13* orotic acid (10 mg) |
- | - | - | - | - | - | ~ 17 mg |
- | - | - | 170 | - | - | ~ 37 mg |
- | - | > | - | 370 | - | ~ 18 mg |
- | - | - | - | 180 | - | - | - | 720 |
| b14* taurine (mg) |
0 | 0 | 0 | 0 | 0 | - | 2.09 mg |
0 | 0 | - | 6.5 | 0 | 0 | 0 | 0 | - | ~ 5 mg |
0 | - | 0 | 0 | >0 | 0 | 0 | 0 | - | 0 | >0 | - | - |
| b15* pangamic acid |
- | ~0 | ~0 | - | ~0 | 0? | ~0 | - | - | - | 0 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - |
| b16* choline (fat sol) (550 mg) |
8 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) |
6.97 mg | 34 | 74 | 25 | 117 | 4 | 0 | 0 | 25 | ~0 | 279 | 350 | 0 | 0 | 7 | 0 | - | 0 | 357 | 0 | 0 | 0 | 0 | 0 | 100+ | 0 | 0 | 0 | 736+ | |
| d (fat sol) (15 μg) |
- | 0 | 0 | 0 | 0 | 45 | 0 | 0 | 6 | 0 | 51 | 0 | 0 | 2 | 0 | 0 | - | 0 | 2 | 12 | 1 | 30 | 0 | 0 | - | 43 | 0 | 18 | 18 | 114 |
| e (fat sol) (15 mg) |
.993 | 2 | 1.5 | 16 | 10 | 0 | 2 | 0 | 36 | 0 | 67.5 | 13 | 1 | 1 | 2 | 7 | - | 0 | 24 | 9 | .5 | 20 | 1.5 | 0 | 31 | 0 | 0 | 0 | 122.5 | |
| f1* linoleic acid omega-6 (g) (17 mg) |
- | .1086 | .09 | 2.534 | .187 | 1.5 | .300 | 0 | 1.2 | .414 | 6.3336 | .0738 | .540 | .3462 | .0828 | 2.87 | - | 0 | 3.9128 | 3.23 | .1731 | 1.5 | .5 | 0 | - | 5.4031 | ~0 | .8 | .8 | 16.45 |
| f2* alpha linolenic acid omega-3 (g) (1.6 mg) |
- | .0638 | .065 | .165 | .0319 | .2 | .200 | 0 | .2 | 1.597 | 2.5227 | .041 | .024 | .219 | .0014 | .93 | - | 0 | 1.2154 | .228 | .1095 | .5 | .75 | 0 | - | 1.5875 | ~0 | .12 | .12 | 5.45 |
| f1:f2 ratio |
- | - | - | - | - | - | - | - | - | - | 2.51 | - | - | - | - | - | 2:1 | - | 3.22 | - | - | - | - | - | - | 3.40 | - | - | - | 3.02 |
| k (fat sol) (138 μg) |
2.84 | 2 | 1 | 39 | 38 | 5 | 0 | 0 | - | - | 85 | 10 | 1 | 1 | 12 | 0 | - | 0 | 24 | 9 | .5 | 10 | .5 | 0 | - | 20 | 0 | 2 | 2 | 131 |
| q1* coenzyme q10 (mg) (30 mg) |
- | .075 | .0375 | .625 | .0308 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | ||
| q2* pyrrolo quinoline quinone (mu-g) |
- | - | 2.025 | .063 | .2101 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | ||
| s* salicylic acid (mg) |
- | ~0 | ~1 | ~ 0.375 |
~0 | ~0 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
| - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
* not really.
complete requirements
fat soluble:
- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal.
- d: 30% + per meal, 120% total
- e: 30% + per meal, 120% total
- k: 30% + per meal, should not exceed 100%/meal, >120% & <200% total
water soluble (bs & c):
- 300+% total w/ 100% for each meal
- b1: 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: 110% w/ each meal
- b6: 118% w/ each meal
- b7: 171% w/ each meal, with 857% total as a goal.
- *b8 (inositol): 300 mg w/each meal, 1200 mg total
- b9: 100% w/each meal, but not more than 400% from fortified sources, per day.
- b12: 250% w/each meal, including 30+% pre-formed w/each meal. 120% pre-formed per day.
- *b13: 10 mg w/ each meal
- *b14 (taurine): 30 mg w/ each meal, 120 mg 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
- black diamond brand medium cheddar cheese
- irrestibles brand olive canola oil [metro/food basics]
- dempster's whole grain double flax bread
- bulk barn nutritional yeast
- natura chocolate soy milk
- no specific brand or type of coffee
diet options:
daily:
2 ) pasta salad bowl:
- yogurt is high in b5 and b8 and b12 and choline.
- one tbsp of imitation bacon bits (isoflavones, maybe)
- lemon/lime (probably for phytonutrients)
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?
- sunflower seeds are high in b5 & high in e, with small amounts of choline but high amounts of omega-6. it doesn't really add up here, but may be better in the pasta bowl (after i work out the yogurt).
- rice bran is similar to sunflower in b5, but lower in omega-6 and lower in choline. also, less e. it would be better if i find myself strictly concerned about b5, but in the pasta bowl. this seems unlikely.
- dried whey is a little lower in both b5 & higher in choline, but also has a little b12 & has almost no fat. it's almost like the missing part of the yeast. i'm having trouble finding it though and don't think the isolate available at bulk barn is comparable. it seems to be largely seen as a waste product in yogurt production. it may be broadly useful across plates.
3) eggs:
- salami (45 g) (25% b1, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)
- rice (100 g) (60% b1, 35% b3, 4% b5, 6% b6, 69% b9)
- soy meat () <----only choice, really
- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)
- grapefruit juice is high in inositol
- cranberry juice (unsweetened. need added c, has e)
- tomato juice
need: 6% b1, 75% b3, 45% b4, 65% b5, 15% b6, 25% b8, 55% b9, 60% b12, 10% k
==========
the list of everything i need to get.
added are green
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)
7) B7 (biotin)
8) B9 (folic acid)
9) B12 (cyano-cobolamin)
10) C
11) D
12) E
13) K
15 amino acids:
1) histidine
2) isoleucine
3) leucine
4) lysine
5) methionine
6) phenylalanine
7) threonine
8) tryptophan
9) valine
10) arginine
11) cysteine
12) glycine
13) glutamine
14) proline
15) tyrosine
+ measure 6 non-essential
4 fatty acids:
1) linoleic acid
2) ala
3) dha
4) epa
23 minerals:
1) calcium
2) phosphorus
3) potassium
4) sulfur
5) sodium
6) chlorine
7) magnesium
8) iron
9) zinc
10) copper
11) manganese
12) iodine
13) selenium
14) molybdenum
15) chromium
16) fluoride
17) bromine
18) cobalt
19) tin
20) vanadium
21) silicon
22) boron
23) nickel
24) lead?
carotenoids (not including pro-vitamin a)
1) lutein
2) zeaxanthin
3) lycopene
4) phytofluene
5) phytoene
6) astaxanthin
7) capsanthin
8) canthaxanthin
9) cryptoxanthin
chlorophyll:
1) chlorophyll a
2) chlorophyll b
other molecules required for proper metabolic functions:
1) choline (cannot synthesize properly)
2) coQ10
3) lipoic acid
4) glutathione precursors
5) ergothioneine (cannot synthesize) <-----mushrooms
6) pyrroloquinoline quinone (PQQ) (cannot synthesize) <-----kiwis
7) queuine (cannot synthesize) <-----cheese [made in stomach by bacteria]
8) taurine (cannot synthesize properly) <----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?)
10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.)
glucose:
i'm more concerned about diabetes than weight gain, so...
the glycemic index is:
running total...
fiber:
i don't need many different types, i just need some. i'm not worrying about this.
& water
i'm more concerned about diabetes than weight gain, so...
the glycemic index is:
running total...
fiber:
i don't need many different types, i just need some. i'm not worrying about this.
& water
also, let's measure flavonoids:
anthocyanidins:
1) pelargonidin
2) delphinidin
3) cyanidin
4) malvinidin
5) peonidin
6) petunidin
7) rosinidin
flavonols:
1) isorhamnetin
2) kaempferol
3) myricetin
4) quercetin
5) fisetin
6) kaempferide
flavones:
1) luteolin
2) apigenin
3) techtochrysin
4) baicalein (to avoid!)
5) norwogonin
6) wogonin
7) nobiletin
flavanones:
1) eriodictyol
2) hesperetin
3) naringenin
4) hesperidin
5) isosakuranetin
6) pinocembrin
7) sterubin
isoflavones:
1) daidzein
2) genistein
3) glycitein
4) biochanin A
5) formononetin
i should try to measure some further phytoestrogens:
1) matairesinol
2) secoisolariciresinol
3) pinoresinol
4) lariciresinol
& finally, let's also measure:
1) saponins
2) ursolic acid (& precursors)
3) cafestol
4) resveratrol
5) ellagic acid
6) coumarin
7) tyrosol
8) hydroxytyrosol
9) oleocanthal
10) oleuropein
11) gingerol
12) phytic acid
anthocyanidins:
1) pelargonidin
2) delphinidin
3) cyanidin
4) malvinidin
5) peonidin
6) petunidin
7) rosinidin
flavonols:
1) isorhamnetin
2) kaempferol
3) myricetin
4) quercetin
5) fisetin
6) kaempferide
flavones:
1) luteolin
2) apigenin
3) techtochrysin
4) baicalein (to avoid!)
5) norwogonin
6) wogonin
7) nobiletin
flavanones:
1) eriodictyol
2) hesperetin
3) naringenin
4) hesperidin
5) isosakuranetin
6) pinocembrin
7) sterubin
isoflavones:
1) daidzein
2) genistein
3) glycitein
4) biochanin A
5) formononetin
i should try to measure some further phytoestrogens:
1) matairesinol
2) secoisolariciresinol
3) pinoresinol
4) lariciresinol
5) coumestrol
1) saponins
2) ursolic acid (& precursors)
3) cafestol
4) resveratrol
5) ellagic acid
6) coumarin
7) tyrosol
8) hydroxytyrosol
9) oleocanthal
10) oleuropein
11) gingerol
12) phytic acid