Saturday, November 21, 2020

so, if i'm trying to get aspirin from diet, how much should i aim for?

i should be clear that any expected effects would be modest. this is a broadly heart-healthy diet that is high in fruit & soy and low in animal fats, so if the salicylic acid is going to do anything, it's going to be a cherry on the top of it. further, i realize that doctors have stopped prescribing aspirin to healthy people because they've had some issues - however obscure - with random internal bleeding. if i'm healthy, and i am, i should be cognizant of that.

what doctors used to prescribe fairly frequently was something in the 75-150 mg range. that doesn't seem to be a realistic dose to erect out of food sources, solely, so the question as to whether it's desirable is sort of secondary.

this article suggests that you're just as well off with 30 as you are with 300:

this article suggests you can get substantive effects with as low as 10 mg:

so, i'm going to set the rdi at 10 and aim for substantively more than that.

i'm also going to treat it as fat soluble, so:

- s (salicylic acid): 30%+ per meal, 120% total. one can overdose on roughly 10 kg of aspirin, but i'm going to set the upper limit at 1000 mg, or 10000%. it's not of much real concern.

so, i'm looking at 3+ mg/meal.

there's data here:

guava - 2.02*.3 = .606
banana - 0 
strawberry - 1.36
avocado - .6*1.5 = .9
kiwi - .32*.69 = .2208
soy milk - 0
ice cream - 0 - some in cherries: .85*.1 ~ .085
yogurt - 0 - some in cherries: .85*.05 ~ .0425
vector - 0
all bran - 0
yeast - .8*.03 = .024
flax - 0
algae oil - 0
========================
.606 + 1.36 + .9 + .2208 + .085 + .0425 +  .024 = 3.2383
3.2383/10 = .32383

note that raspberries, blueberries, blackberries, etc are the highest source, so if i bring these back, i'll be giving it a boost. it's probably the best argument for raspberries that i've seen, yet.

carrot - .23*1.1 = .253
beet - .18*.82 = .1476
red pepper - .6*2 = 1.2
sunflower seeds - .12*.1 = .012
yeast - .8*.03 = .024
cayenne pepper - 17.6*.3 = 5.28
lime - 
pepper - 6.2*.03 = .186
mustard - 26*.03 = .78
paprika - 203*.03 = 6.09
turmeric - 76.4*.03 = 2.292
oregano - 66*.03 = 1.98
garlic - .1*.05 = .005
celery - 10*.01 = .1
===========
(.253 + .1476 + 1.2 + .012 + .024 + 5.28 + .186 + .78 + 6.09 + 2.292 + 1.98 + .005 + .1) = 
18.3496

grapefruit juice - .42*2.50 = 1.05
coffee - .5*7 = 3.5

so, i'm pushing 25 mg, largely due to the spices. while i'll need to figure something out for the eggs (a tomato?), it's fine for now.

and, that's all for the vitamins. really.

minerals are next.

disclaimer:
i've gone to town with a few things - i'm not making up vitamins but rather filling things in. i mean, there's all these "missing vitamin names". what were they, exactly? it also gives me an excuse to work in a few things like choline that are hard to otherwise define as they are essential in some amount but not technically vitamins.

note that these numbers are scavenged and should be interpreted approximately. that's partly why i'm aiming to overshoot on most of it.

fruit bowl
(12:00)
pasta salad bowl
(20:00)
fried eggs
(0:00)
coffee
gua
va

raw
cut
1-2
30
g



ban
ana

raw
cut
1
118
g
str
aw
ber
rry

raw
cut
4-8
100
g
avo
cado

raw
cut
2
150
g
kiwi
raw
cut
1
69
g
van
soy
milk

1.6
cups
400
ml
cher
ry
ice
crm

1
scp

150 ml
(82.5
g)
che
rry
yog
urt
2
tbsp
50
g
nut
yst

1
big
tsp
3+
g
vec
tor
fort
crl
1/4
cup
15
g
all
bran

3/4
cup
45
g
grd
flax
seed

1
tbsp
7
g
alg
al
oil
1
tsp
sum red
pep
per
raw
cut
1
200
g
dur
um
wht
fet
55
g
+
h20
med
chd
chs
raw
cut
60
g
car
rot
raw
cut
1
110
g
beet
raw
cut
1
82
g
hull
hemp
seed
1
tbsp
10 g
yog
urt
nut
yst
1
med
tsp
3
g
lime
raw
cut
with
pith
1
67
g
sum frd
egg
2*
70
g
med
chd
chs
raw
slic
30
g
mar
gar
ine
2
tsp
10
g
whl
wht
brd
w/
grm
+
flax
raw
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 ul
raison
d'etre
b5,8
c
s
b5,7
b20
c
b5
b9
c
s
b3,5
b7,8
b9,16
b20
c
e,k1
f1
s
b5,8
b20
c
e,k1
s
a
b3,4
b5,7
b9,12
b16
b20
d
f1,f2
a
b5,7
b12
b13
b16
b20
k2
a
b5
b12
b20
b1,2
b3,4
b5,6
b7,9
b12
b16
a
b5
b7
b9
b15
b20
e
b3,5
b7,8
b9
b15
b16
b20
e
f1
b7
f2

f3
f4
b3,4
b8,9
c
b3,8
b9
a
b12
b13

a
b3
b9
b15
b3
o-3
b5
b12
b16
d

b1,2
b3,4
b6,8
b9
b12
b8
a
b2,7
b12
b16
d
a
b12
b13

d
o-3 b2,7
b12
c
caf
fei
ne

calories 20.4 105 32 240 42 96 16817.5 11.25 59.2 125 37.4 - 953.75 - - - - - - - - - - - - - - - - - - - - - -
cost .40 .15 .77 .96 .39 .99 .43 .19 .13 .14 .39 .04 - $4.98 - - - - - - - - - - - - - - - - - - - - - -
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)
9.3
μg
3.54
μg
1
μg
10.5
μg
2.76
μg
16
%
9.6
%
3
%
0
~
4.1
%
0 0 - 35.5
r:32.5
c:3
314
μg
~
1.15
μg
30
%
918.5
μg
1.64
μg
0 - 0 1.34
μg
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
261.5
r:120.5
c:141

r:300
c:-
b1
thiamin
(1.2 mg)
.0201
mg
.037
mg
.024
mg
0.101
mg
.019
mg
12.8
%
~
.0338
mg
3
%
~
155
%
~
5.45
%
75
%
.115
mg
- 281
u:29
.108
mg
~
46
%
.0174
mg
.0726
mg
.025
mg
.1275
mg

~
155
%
.02
mg
232
u:31
0.06
mg
.0087
mg
0 10.5
%
~
103
%
- 119
u:5.5
0.1
mg
3
%
11
u:8
643 -
b2 [g, j]
riboflavin
(1.3 mg)
.012
mg
.086
mg
.022
mg
.195
mg
.017
mg
40
%
.198
mg
5
%
~
144
%
~
6.54
%
12.5
%
.011
mg
- 250
u:41.5
.17
mg
~
22.5
%
.2568
mg
.0638
mg
.033
mg
.0285
mg
- ~
144
%
.013
mg
209.5
u:43
.684
mg
.1284
mg
0 3
%
~
96
%
- 161.5
u:62.5
.54
mg
10
%
51.5
u:41.5
672.5 -
b3
niacin
(16 mg)
.3252
mg
.785
mg
.386
mg
2.61
mg
.235
mg
16
%
.0957
mg
.059
mg
~
65
%
~
9.82
%
31.25
%
.216
mg
- 152
n:60.5
f:91.5

1.958
mg
~
36
%
.0354
mg
1.0813
mg
.274
mg
0.92
mg
- ~
65
%
.134
mg
128.5
n:27.5
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
343.5
n:97.5
f:246
f:200
each
b4*
adenine
(75 mg)
? 1.416
mg
0.5
mg
15.9
mg
? 30.88
mg
~
1.945
mg
1.025
mg
49.38
mg
0.6
mg
1.8 mg ? - 138 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
10 323 -
b5
pantothenic
acid
(5 mg)
.1353
mg
.394
mg
.125
mg
2.08
mg
.126
mg
24
%
~
.4793
mg
.194
mg
2.25
%
~
5.18
%
10
%
.069
mg
- 113.5
u:72
.634
mg
.23705
mg
.246
mg
.3003
mg
.127
mg
.056
mg
2.25
%
.145
mg
37
u:35
2.292
mg
0.123
mg
0 5
%
1.5
%
- 54.5
u:48
1.808
mg
6
%
42
u:36
247 -
b6
pyridoxine
(1.7 mg)
.033
mg
.433
mg
.047
mg
.386
mg
.043
mg
9.6
%
.0396
mg
.029
mg
~
133
%
~
6.82
%
12.5
%
.033
mg
- 223
u:61
.582
mg
.0781
mg
.0396
mg
.1518
mg
.055
mg
.06
mg
~
133
%
.029
mg
191.5
u:58.5
.255
mg
.0198
mg
0 3.5
%
~
88
%
- 107.5
u:16
~
0
2
%
2 524 5882
b7 [h]
biotin
(35 μg)
?
μg
1.652
μg
0.8
μg
7.95
μg
.966
μg
15.6
μg
2.145
μg
1
μg
45
%
~
23.4
%
7.515
μg
2.52
μg
- 183
u:114.5
6.6
μg
.22
μg
1.038
μg
5.5
μg
~
0
μg
2.73
μg

45
%
.335
μg
92
u:47
~
58.33

μg
.519
μg
~
4.547
μg
3
%
30
%
- 214
u:181
0 ~
11
%
11
500 -
b8*
inositol

(1000 mg)
30
mg
0
mg
13
mg
69
mg
93.84
mg
~
27.55
mg
7.425
mg
8
mg
14.85
mg
.75
mg
123.3
mg
13.65
mg
- 40 114
mg
41.25
mg
5.4
mg
13.2
mg
9.84
mg
- 14.85
mg
129.98
mg
33 12.6
mg
2.7
mg
~
16
mg
52.54
mg
9.9
mg
- 9 - - ~
0
82-
b9
[m, b11, r]
folic acid
(400 μg dfe)
14.7
μg
23.6
μg
24
μg
122
μg
17.2
μg
n:9.6
f:0

%
4.125
μg

1
μg
~
35.5
%
~
9.27
%
12.5
%
6.09
μg
- 120
n:62.5
f:57.5
92
μg
~
39
%
16.2
μg
20.9
μg
89.4
μg
1.1
μg


~
35.5
%
5.36
μg
130.5
n:56
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
304.5
n:149
f:155.5
f:400
b12 [t]
cobalamin
(2.4 μg) 
0
0
0 0 0 80
%
.6435
μg
7.5
%
187.5
%
0 0
0 - 301.5
n:34
f:267.5
0 0 .66
μg
0 0 0 - 187.5
%
0 215
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
731
n:131
f:600
-
b13*
orotic acid
(10 mg)
- - - - - - ~
12.89
mg
~
2.578
mg
- - - - - 155 - - ~
37
mg
- - - > - - 370 - ~
18
mg
- - - - 180 - - - 705
b14*
taurine
(100 mg)
0 0 0 0 0 0 ~
1.568
mg
1.65
mg
0 0 0 0 - 3.2
--->
0 0 0 0 0 - ~
5
mg
0 - - 0 0 >0 0 0 0 - 0 >0 - -
b15*
betaine
(550 mg)
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 .2
mg
77
mg
.42
mg
.44
mg
106
mg
- - 0 .088
mg
33 .414
mg
.21
mg
.01
mg
~
74.52
mg
0 - 13.5 .7
mg
.8
mg
0 81.5 150
b16*
choline
(550 mg)
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
- 39 11.2
mg
8.25
mg
9.9
mg
9.68
mg
4.92
mg
- - 12.3
mg
3.42
mg
11 438
mg
4.95
mg
1.1
mg
9.99
mg
8.2
mg
- 84 18.52
mg
24.576
mg
8 142 150
b20* [I]
l-carnitine
(29 mg)
.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 ? .43175
mg
2
mg
.44
mg
~
0
mg
? ~
6
mg
.072
mg
? --> .56
mg
1
mg
.105
mg
.2997
mg
.0489
mg
- --> ~
0
mg
~
0
mg
--> 92 t:162
< 35
each
c
ascorbate
(90 mg)
68.4 mg 10.3
mg
58.8
mg
15
mg
64
mg
0
0
0
0
~
6.82
%
0
.042
mg
- 247
u:240.5
255.4
mg
0
%
0
%
6.49
mg
4.02
mg
0.05
mg
- 0 19.5
mg
317 0 0 0 0 0 0 0 0 0 564
2222
d
calciferol
(15 μg)
0 0 0 0 0 d2:
72
%
d3:
.165
μg
d3:
7.5
%
0 d3:
~
1.64
%
0 0 - 82
u:1.1
d2:72
d3:10
0 0 d3:
.36
μg
0 0 0
? 0
2
u:2
d2:0
d3:2
d3:
3.03
μg
d3:
.18
μg
d3:
30
%
0 0 - 51
u:21
d2:0
d3:51
0 d2:
18
%
18
u:0
d2:18
d3:0
153
d2:90
d3:63
666
e
alpha-
tocopherol
(15 mg)
.219
mg
.118
mg
.29
mg
3.1
mg
1.01
mg
.24
mg
.2475
mg
0
mg
0
mg
~
9.82
%
.5355
mg
0.022
mg
- 48
n:38.5
3.16
mg
- .468
mg
.726
mg
.0328
mg
.313
mg
0 0 .147
mg
54
n:54
1.8
mg
.234
mg
20
%
1.5
%
0 35
n:35
0 0 0 137
n:127.5
6666
f1*
linoleic
acid
(17 g)
.0864
g
.0543
g
.09
g
2.511
g
.17
g
2.24
g
~
.2269
g
0 0 ~
.327
g
.837
g
.414 - 6.956575
g

40.9%
.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
(1.6 g)
.0336
g
.0319
g
.065
g
.167
g
.029
g
.32
g
~
.1444
g
0 0 ~
.055
g
.0639
g
1.597
g
- 2.506775
g

156.67
%
.041 .024 .219 .0014 - .93 - 0 - 1.2154 .228 .1095 .5 .75 0 - 1.5875 ~0 .12 .12 5.45
f3*
eicosa
pentaenoic
acid
(0.375 g)
- - - - - - - - - - - - + 30+ - - - - - - - - - - - - - - - - - - - - - 240
f4*
docosa
hexaenoic
acid
(0.250 g)
- - - - - - - - - - - - + 30+ - - - - - - - - - - - - - - - - - - - - - 240
f1:(f2+f3+f4)
ratio
- - - - - - - - - - - - - 2.775 - - - - - - 2:1 - - 3.22 - - - - - - 3.40 - - - 3.02 4:1
k1
phyllo
quinone 
(120 μg
)
.78
μg
.59
μg
2.2
μg
31.5
μg
27.8
μg
~
11.71

μg
.2475
μg
.1
μg
0 .136
μg
2.34
μg
.301
μg
- 65
9.8 .055 1.44 14.52 .164- 0 - 0 .402 28.5 9 .5 10 .5 0 - 12.5 0 2 2 108 <67
each
k2
mena
quinone 
(180 μg
)
0 0 0 0 0 0 ~
55.85

μg
~
0

μg
0 0 0 0 0 31 0 0 115.3
μg
00 0 ~
0

μg
0 0 64 8.65
μg
57.66
μg
0 0 0 0 36.50 0 0 131.5<67
each
k1+k2 - - - - - - - - - - - - - 96 - - - - - - - - - 92.5 - - - - - - 49 - - - 239.5 >90
<110
each
s*
salicylic
acid
(10 mg)
.606
mg
0 1.36
mg
.9
mg
.2208
mg
0 0.085
mg
.0425
mg
0.024
mg
0 0 0 0 32 1.2
mg
0 0 .253
mg
.1476
mg
- 0 .024
mg
- 16 0 0 0 0 0 1 10 3.5 0 35 93 9999
e
l
e
m
e
n
t
s
f
fluorine
(4 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
na
sodium
(420 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
mg
magnesium
(2300 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
p
phosphorus
(1250 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
s
sulfur
(?)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
cl
chlorine
(2.3 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
k
potassium
(3400 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
ca
calcium
(1300 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
cr
chromium
(.035 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
mn
manganese
(2.3 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
fe
iron
(18 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
cu
copper
(.9 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
zn
zinc
(11 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
se
selenium
(.055 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
mo
molybdenum
(.045 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
i
iodine
(.15 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

* not really.

complete requirements

- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal. <300% pre-formed, daily.
- b1 (thiamin): 125% w/ each meal. no upper limit..
- b2 (riboflavin): 131% w/ each meal. no upper limit.
- b3 (niacin): 125% w/ each meal, but not more than 200% in fortified sources.
- *b4 (adenine): 75 mg w/ each meal. excess (ie carnivore diet) could potentially trigger gout, not of concern to myself.
- b5 (pantothenic acid): 110% w/ each meal. no upper limit.
- b6 (pyridoxine complex): 118% w/ each meal. no meaningful upper limit - it's set at 5882% of the rdi.
- b7 (biotin): 171% w/ each meal, with 857% total as a goal. no upper limit.
- *b8 (inositol): 300 mg w/each meal, 1200 mg total. no upper limit.
- b9 (folic acid): 100% w/each meal, but not more than 400% from fortified sources, per day.
- b12(cobalamin): 250% w/each meal, including 30+% pre-formed w/each meal. 120% pre-formed per day. no upper limit.
- *b13 (orotic acid): 10 mg w/ each meal. no understood upper limit, but excess dairy is bad for heart health.
- *b14 (taurine): 30 mg w/ each meal, 120 mg total <----subject to review, may opt for 120 total, in the end.
- *b15 (betaine): 165 mg w/ each meal, 660 mg total. stay under 825 mg.
- *b16 (choline): 30% + per meal, 120% total. stay under 150%.
- *b20 (l-carnitine): at least 29 mg per day total, but no more than 47 mg per day. between 8.7 & 10 mg/meal, ideally.
- c (ascorbic acid): 234% w/ each meal, 700% total. no meaningful upper limit. (stay below 2222%)
- d (calciferol): 40% + per meal, 160% total. 120%+ d3, total. stay below 666%.
- e (tocopherol): 40% + per meal, w/ 30%+ natural per meal. 160% total. 120%+ natural, total. stay below 6666%.
- *f1 (la): 30%+ per meal, 120% total. no upper limit is set, but be moderate.
- *f2 (ala): 30%+ per meal, 120+% total. at least 25% of f1 total. should be less than f1 total, at most.
- *f3 (epa): 30%+ per meal, 120+% total. stay below 240%.
- *f4 (dha): 30%+ per meal, 120%+ total. stay below 240%.
- f1/ (f2+f3+f4) < 4 (<3? <2?)
- k1 (phylloquinone): 30%+ per meal, should not exceed 67%/meal. 120+% total. stay below 200%.
- k2 (menaquinone): mk4--->mk-9 only. 30%+ per meal, should not exceed 67%/meal. 120+% total. stay below 200%.
- 90 < k1 + k2 < 110
- *s (salicylic acid): 30%+ per meal, 120% total. <9999%, 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]

specific brands used:
- 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

- black diamond brand medium cheddar cheese
- selection brand pasta [metro/food basics]
- bulk barn nutritional yeast
- frank's red hot sauce
- natur-a vanilla soy milk (regular)
- astro biobest plain probiotic yogurt 

- 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

- natur-a chocolate soy milk
- no specific brand or type of coffee

diet options:

daily:

epa - laver seaweed (also good for b5, e, c, b7 but only if a lot - check availability and price as a potential avocado sub)
epa - wakame seaweed (potentially good as a simple addition)

 2 ) pasta salad bowl:
- one tbsp of imitation bacon bits (isoflavones, maybe)
- olives?
- oregano & pepper (probably for phytonutrients)
- 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.

- sunflower seeds (raw, hulled) (1 tbsp) <---for b5, mostly, but other things too
- pro-biotic yogurt (2 tbsp)   <------b5, mostly
- 1-2 tsp of yellow mustard [experiment] mustard powder, paprika, turmeric
- 25-30 ml of frank's red hot sauce (original) [experiment]
- 200 ml of soy milk
- a dash of celery salt [experiment]
- a healthy amount of black pepper [experiment]
- dha + epa: anchovy paste (or fillets? or sardines, even? farmed salmon? not tuna. check cost, etc.) & 
- epa - laver, maybe. wakame, maybe. check cost & availability.
- garlic clove (allicin)
- spoonfol of pasta water
- 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)
- 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

==========

remaining items to enter or investigate:

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

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:
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