Nutrition

There are at least 49 essential known element for life.  These are listed in the column on the left.   The underlined words are active, click them to advance to the topic.

Oxygen

Generally not a problem unless you smoke have lung disease or live in Houston.  Deep breathing and exercise increase oxygen and vitality

. Water

Two and 1/2 Quart to 3 Quart per day for optimal health.  Thirst a poor guide.

. Light

Sunlight is the source of all energy.  Mostly we get the suns energy 2nd hand from plants.  But optimal health required direct sunlight exposure to our skin on a nearly daily basis.  15 min per day of sun exposure to the hands and face is probable adequate.

A source of energy

The body runs on glucose (sugar).  Carbohydrates (sugars and starches) are the cleanest sources of energy.  Proteins and fats will convert to glucose but produce waist products (urea and ketones respectively).  Carbohydrate come packaged with fiber, vitamins and phytochemical to prevent disease states.   Refined carbohydrates are generally unhealthy.

Eight amino acids (10 for children)

  Isoleucine,   Leucine,  Lysine,  Methionine,  Phenylalanine,  Threonine,  Tryptophan,  Valine,  (Histidine- for children),  (Arginine- for children).  Amino acids are the building blocks of Protein. We have essential no protein deficiencies in the USA, unless the person is unable to eat.

. Two fatty acid

  Alpha Linolenic Acid (LNA)
  Linoleic Acid (LA)
These are frequently deficient in the western diet and deserve a more extensive discussion. Please see the discussion on Fats.

. Thirteen vitamins

  Thiamine (B1),  Riboflavin (B2),  Niacin (B3),   Pantothenic Acid (B5),  Pyridoxine (B6)  Biotin (B7),  Folic Acid (B9),  Cobalamin (B12),  Vit C,  Vit A (Carotene),  Vit D,  Vit E,
Vit K.
Vitamins have been extensively studied so a few comments on each is in order.

The water soluble vitamins
Thiamine (B1)
It is a coenzyme (work with an enzyme in chemical reactions).  Work in a least four different reactions in the extraction of energy form glucose and other sugars.  Sugar without vitamins ( i.e refined) does not work well.
Sources - Unrefined cereals and grains. Also in beans, nuts and seeds.  

Riboflavin (B2)
It is a coenzyme.  It is needed in the digestion and metabolism of proteins and carbohydrates.
Sources- Unrefined cereals and grains. Also in brewers yeast, dark green vegetables such as spinach and broccoli.

Niacin (B3)
It is also a coenzyme. It is involved in the metabolism of fats and sugar.  It part of an enzyme involve in the transport of oxygen.
Sources- Grains, dairy foods, avocados and meat.

Pantothenic Acid (B5)
It is another coenzyme. It is also involved in the metabolism of sugar.  In addition it protects hemoglobin, muscle tissue and nerves.  It help the immune system in it fight against infections.
Sources- Unrefined grains, beans. and meat.

Pyridoxine (B6)
It a compound that works with the enzymes that metabolize proteins and fats.  It is important in the metabolism of Homocysteine.  Homocysteine like cholesterol is a risk factor in coronary artery disease.
Sources-Brown rice, unrefined grains, beans, nuts, seeds and dark green vegetables.

Biotin (B7)
It is a component of the enzymes that transport carbon and oxygen between cells.  It is needed for the synthesize of fatty acids and amino acids.  It is required in the metabolism of sugars and fats.
Sources- Brewers yeast, nuts beans, eggs

Folic Acid (B9)
Important in the synthesis of DNA.  Birth defects related to deficiency of Folate.   Also needed in the metabolism of proteins and synthesis of amino acids.   Deficiencies cause macrocytic anemia.
Sources- Fruits and vegetables.  Also in beans, brewers yeast.

Cobalamin (B12)
Needed for red blood cell production and the myelin that covers your nerves.  A deficiency will cause anemia, fatigue and/or neuropathy.  Contains the mineral cobalt. 
Is made by friendly bacteria in the small intestines.
Sources- Meat, fish, poultry, milk, eggs.

Vitamin C (Ascorbic acid)
A antioxidant that prevents free radical damage.  Helps the immune system. Essential in the production of connective tissue.  Promotes wound healing.  Many body chemicals and hormone require vitamin C for synthesis.
Sources- Fruits and vegetables especially citrus, strawberries, peppers broccoli and tomatoes

The fat soluble vitamins
Vitamin A (Carotene)
It is needed for the growth of bones and teeth, the immune system, the retina in your eyes and the skin and mucous membranes.  Carotenoids are chemical that are transformed into the actual vitamin A or retinoids.  It is preferable to get vitamin A in the carotenoid form to prevent toxicity because of excess of the retinoids..
Sources- Yellow red and dark green fruits and vegetable are the preferred source the animal source contain mainly the retinoids.

Vitamin D
It is required to build bones and teeth.  Come in three natural forms: Calciferol, cholecalciferol, and ergocalciferol. 
Sources-Calcererol in fish (or fish oil), and eggs. Cholecalciferol is made in the skin when sunlight causes a chemical reaction with certain steroid compounds.   Ergocalciferol is derived from plants.

Vitamin E
It is one of the antioxidant vitamins that help prevent unwanted damaging chemical reactions.  Detoxifies free radicals.  It prevents the formation of toxic product formation from polyunsaturated fatty acids (see fats).
Sources-Vegetable oil, nuts and seeds.

Vitamin K
It is a essential factor for blood clotting.  It is also involved in bones and kidneys.  It is manufactured by friendly bacteria in the intestines.
Sources- Dark green vegetables (chard, turnip greens, kale, lettuce, spinach, broccoli, and cabbage).

Twenty minerals

Calcium (Ca),   Phosphorus (P),  Potassium (K),  Sulphur (S).  Sodium (Na),  Chlorine (Cl),  Magnesium (Mg),  Silicon (Si),  Iron (Fe),  Zinc (Zn),  Copper (Cu),  Selenium,  Manganese (Mn),  Iodine (I),  Nickel (Ni),  Molydenum (Mo),  Colbalt (Co),  Chromium (Cr), Boron
Mineral are essential for life.  We will discuss these in brief.

Calcium (Ca)
Calcium is on of the most important and most misunderstood mineral in the human body is discussed in Calcium and Osteoporosis.
Deficiency signs- Fractures, poor teeth, aching joints,  heart palpitations, hypertension, muscle cramps, nervousness,  arthritis,  tooth decay, depression, delusions, and  hyperactivity.
Sources- Dark green vegetable, dairy products.

Phosphorus (P)
Phosphorus is in balance with calcium.  Like calcium it is essential in bone formation.  It is involved in regulation of  the acid/ base balance.  It is involve in the metabolism of carbohydrates, synthesis of proteins and transporting of fatty acids.
Deficiency signs- A rare problem except in alcoholism.  Anxiety, bone problems, fatigue, irregular breathing, numbness, skin sensitivity, trembling, weakness, (similar to calcium deficiency).
Sources- Nearly all foods except alcohol and "Junk foods".

Potassium (K)
It is involved in the function of muscle tissue including the heart. It is needed for digestion and synthesize of carbohydrates and proteins.
Deficiency signs- Palpitation, edema,  muscular fatigue,  weakness, and   nervousness.
Sources- Bananas, citrus and many other fruits

Sulphur (S)
It is involved in many important biochemical reactions. It is in hemoglobin which carries oxygen.  It is needed in the synthesis of connective tissues.
Deficiency signs- Premature aging.
Sources- Brussels sprouts. beans, cabbage, eggs, meat, fish, onions, soybeans.

Sodium (Na)
It is one of the major mineral in the blood. Salt is Sodium-Chloride.  It is involve in sending electrical message in the cell (an electrolyte).  It is essential in many body process including digestion and pH balance of  the blood.
Deficiency signs- Low blood pressure.
Sources- Table salt.

Chlorine (Cl)
It is the other half of salt.  It is an electrolyte.  It is part of hydrochloric acid, which helps digest food in the stomach.
Source- Table salt.

Magnesium (Mg)
Is part of the structure of bones.  It is part of many enzymes.  It is involved in the transport of nutrients into cells.  Like the electrolytes it is involved in sending messages.  It is important in DNA replication. The heart beat is irregular in deficiency.
Deficiency signs-Heart irregularity, fatigue, seizures, irritability  and irritable bowel syndrome.
Sources- Dark green vegetables, bananas, seeds, nuts, beans and grains.

Silicon (Si)
It is necessary for bone and collagen formation. Silicon helps maintain flexible arteries thus preventing vascular damage.  It may counteract the effects a Aluminum and have a role in preventing Alzheimer's disease.
Deficiency signs-Premature aging, vascular diseases.
Sources- Whole grains, beets, alfalfa, bell peppers, dark green vegetables and soybeans.

Iron (Fe)
It is part of the proteins that transport oxygen (hemoglobin and myoglobin).  Many enzymes also contain iron.
Deficiency signs- Anemia, brittle or loss of hair,  digestive disturbances, dizziness, fatigue,  inflammation of the mouth, nails that are spoon shaped or have ridges,  pallor and slowed mental reactions.
Sources- Raisins, nuts, seeds, whole grains, potato skins, meat, eggs.

Zinc (Zn)
It is needed for optimal immune function.  It is need in manufacture of the male hormones testosterone. Zinc is need in the brain and nerve tissues.
Sources- Whole grains, nuts, seeds, beans, meat and eggs.

Copper (Cu)
It is part of certain enzymes that are antioxidants.  Copper is needed in bones and nerve tissues. Organic copper compounds are essential for health, whereas metallic copper in significant amounts can be toxic.
Deficiency signs- Hair loss, diarrhea, general weakness,  and skin sores.
Sources- Beans, nuts, seafood and meats (especially liver).

Selenium
Selenium protects the heart and strengthens the immune system,  thereby reducing the risk of cancer.
Deficiency signs-Vascular diseases, infections, cancer, liver disease and digestive abnormalities.
Sources- Fruits and vegetable grown in selenium-rich soil.  Also found in animal products.

Manganese (Mn)
It is part of some of the enzymes that metabolize carbohydrates and manufacture fats.   It is needed in the bones, hormonal glands, reproductive system and cartilage.
Deficiency signs- Nerve and muscle disorders including irritability, memory loss and seizures. Hypertension.
Source- Whole grains and most fruits and vegetables.

Iodine (I)
Iodine is a essential component of the thyroid hormones.
Deficiency signs- Hypothyroidism, goiter, fatigue and weight gain.
Sources- Plants grown near the ocean. Seaweed and seafood. Iodine is frequently added to salt.

Nickel (Ni)
Nickel is involved in the transmission of the genetic code, DNA and RNA etc.  It is present in the enzymes that metabolize sugar. Nickel is needed in the productions of the pituitary hormone prolactin.
Sources- Whole grains especially  oats, vegetables, and some  fruits (such as bananas and pears).

Molydenum (Mo)
Molydenum is required for optimal metabolism of proteins.
Deficiency signs- Mouth and gum disease,  cancer, and  impotence.
Sources- Beans and grains.  Dependent on soil content of farm land.

Colbalt (Co)
f. Cobalt (Co): 1) Function - required as a nutrient for the microorganisms in ruminants. 2) Deficiency signs - lack of appetite, loss of weight, rough hair coat, and death in extreme cases. 3) Sources - legume forages and salt containing Colbalt

Chromium (Cr)
Necessary for the proper function of insulin.  Only small amounts needed.
Deficiency signs- Fatigue, glucose intolerance or worsening diabetes, and  vascular disease.
Sources- Broccoli, wheat germ, yeast and liver.

Boron
It is needed for parathyroid function thereby affects calcium, magnesium, and phosphorus balance. It is needed for proper bone formation.
Deficiency signs- Osteoporosis caused by poor calcium, magnesium, and phosphorus absorption from the intestines.
Sources- Fruits, leafy greens, legumes, and nuts.

Germanium (Ge)
Improves cellular oxygenation. Needed in the immune system.  Needed in the process of detoxification.
Deficiency signs- Infections and cancer
Sources-Garlic, onions, aloe vera

. Fiber

Friendly bacteria

  Conclusion

The 49 items can be condensted to 10
1. Oxygen
2. Water
3. Whole Grains (Rice, Corn, Wheat etc)
4 . Dark Green Vegetables
5. Fruits Vegetables
6. Nuts and Seeds
7. Beans (legumes, soybeans, Tofu)
8. Garlic and Onions.
9. Sun Light
10. Friendly bacteria

Nationwide Food Consumption Survey estimated the following (highlights) :
Nutrient % who get less than the RDA
Calcium 68%
Magnesium 75%
Iron 57%
Vitamin B6 80%
Chromium 90%
Selenium 60%
Alpha Linolenic Acid (Omega 3) 95%

Over half the calories in the normal American diet comes from food from which much of the minerals, vitamins, essential fatty acids and fiber has been removed.
Polished rice has lost between 26 and 83% of each mineral present in brown rice.
White bread has lost between 20 and 95% of the minerals and vitamins of whole wheat bread.
Sugar has lost nearly all the vitamins and minerals of raw sugar.
Skim milk has lost all its manganese, selenium and fat soluble vitamin.
Refined oil has lost most of the minerals, fiber and vitamins.