James Constantine Frangos

Did anyone ever oppose your career plans when you were young or push you in a direction you did not want to go?

__________________________________________________________________________________________________________________________ • THE DEATH OF MY UNCLE AT 38 YEARS OF AGE FROM A CORONARY. __________________________________________________________________________________________________________________________ • THE DEATH OF MY FATHER AT 50 YEARS OF AGE FROM A CORONARY. __________________________________________________________________________________________________________________________ • THEN MY LATE UNCLE'S ACADEMIC SUPERVISOR BIOCHEMIST PHD. PROFESSOR COLIN MASTERS - STARTS LECTURING IN BIOCHEMISTRY AT OUR NEW GRIFFITH UNIVERSITY. __________________________________________________________________________________________________________________________ • I CHANGED MY STUDY MAJORS TO BIOCHEMISTRY SOON AFTER! __________________________________________________________________________________________________________________________ • THE ACADEMIC CAREER COUNSELOR AT OUR UNIVERSITY DID NOT INFORM ME OF THE 24 CREDIT POINTS PREREQUISITE FOR ADMISSION TO THE HONORS PROGRAM, SO I MISSED OUT ON A Ph.D. __________________________________________________________________________________________________________________________ • I BECAME A DIETITIAN-NUTRIITIONIST IN 1988. __________________________________________________________________________________________________________________________

When you were a student, did you do anything outside of school to build skills or get knowledge that has helped your career?

__________________________________________________________________________________________________________________________ ● STARTED COMPUTER PROGRAMMING 1972, IN THE YEARS THAT FOLLOWED I WAS SELF-TAUGHT. __________________________________________________________________________________________________________________________ ● READ DOCTOR PAAVO AIROLA'S BOOK "ARE YOU CONFUSED?" DECIDED NUTRITION WAS FOR ME. __________________________________________________________________________________________________________________________ ● STARTED STUDYING NUTRITION 1976. __________________________________________________________________________________________________________________________ ● AMATEUR TELESCOPE-MAKING [GRINDING AND POLISHING MIRRORS], ACCURATE TO 0.000001" ● AMATEUR ASTRONOMY - OBSERVING THE HEAVENS - GOD'S CREATION! __________________________________________________________________________________________________________________________ ● SURF LIFESAVING, INSTRUCTING BRONZE SQUAD OF LIFESAVERS, FIRST-AID TRAINING. __________________________________________________________________________________________________________________________ At the Surf--Lifesaving Club the Chief Instructor timed me doing Expired Air Resuscitation. One-tenth of a second error over 60 seconds in Expired Air Resuscitation made me Champion of the Point Lookout Surf-Lifesaving Club in 1974. __________________________________________________________________________________________________________________________ ● LONG-DISTANCE CYCLING UP TO 300KM A DAY. __________________________________________________________________________________________________________________________ ● WEIGHT TRAINING IN THE GYM. __________________________________________________________________________________________________________________________ ● I TAUGHT MYSELF THE DEVELOPMENT OF SOFTWARE - COMPUTER PROGRAMMING SINCE 1972. __________________________________________________________________________________________________________________________ ● I TRAINED DENTISTRY, MEDICAL, NATURAL THERAPIES, AND NURSING STUDENTS, AT UNIVERSITY. BECAME A DIETITIAN-NUTRITIONIST CONSULTANT. MY NUTRITION AND DIETETICS EDUCATION SOFTWARE MITIGATES DISEASES AND HAS SAVED THOUSANDS OF LIVES! __________________________________________________________________________________________________________________________

In layperson terms, what do you actually do at work?

__________________________________________________________________________________________________________________________ ABOUT ME ➨ ☺☺☺ I HAVE THE CAPACITY TO MAKE PEOPLE VERY HAPPY! __________________________________________________________________________________________________________________________ ● OLD PEOPLE USED TO ASK, WHAT IS THE GOOD OF YER THEN? __________________________________________________________________________________________________________________________ ● THIS IS MY GIFT TO HUMANITY, ABUNDANT HEALTH! __________________________________________________________________________________________________________________________ ● I am a Biochemist-Dietitian-Nutritionist-Software Developer Specializing in Public Health. __________________________________________________________________________________________________________________________ ● MAKING SICK PEOPLE WELL MAKES THEM HAPPY! __________________________________________________________________________________________________________________________ ● MAKING WELL PEOPLE, EVEN WELLER! __________________________________________________________________________________________________________________________ ● I TURN BAD NEWS INTO GOOD NEWS! __________________________________________________________________________________________________________________________ ● I HAVE BEEN WRITING SOFTWARE SINCE 1972. __________________________________________________________________________________________________________________________ ● I FIX BROKEN PEOPLE AND INCREASE HUMAN PERFORMANCE, BOTH MENTALLY AND PHYSICALLY ... __________________________________________________________________________________________________________________________ ■ I worked in 3 Australian State Health Departments __________________________________________________________________________________________________________________________ • New South Wales Health - 1988-1989 __________________________________________________________________________________________________________________________ • PRIVATE PRACTICE - BRISBANE - 1989-1992 __________________________________________________________________________________________________________________________ • Western Australia Health - 1992-1993 __________________________________________________________________________________________________________________________ • Queensland Health - 1993-1999 __________________________________________________________________________________________________________________________ • BioMedicals - Biochemist, Personal Assistant, Programmer for Professor Howard Talbot - 2002-2009 __________________________________________________________________________________________________________________________ ● Formulation of Chiromax supplement for backache __________________________________________________________________________________________________________________________ ■ I HAVE BEEN WRITING NUTRITION EDUCATION SOFTWARE CALLED 'DIET WIZARD' SINCE 1994. https://www.youtube.com/user/yimi90125/videos __________________________________________________________________________________________________________________________ ■ Am I Qualified? ..................................... You Be The Judge! __________________________________________________________________________________________________________________________ • Bachelor of Science [Biological Chemistry], Griffith University 1975 to 1977 __________________________________________________________________________________________________________________________ • Master's Qualifying [Biochemistry], University of Queensland 1981 to 1982 __________________________________________________________________________________________________________________________ • Postgraduate Diploma [Nutritional Medicine], International College of Nutrition NSW 1981 to 1982 __________________________________________________________________________________________________________________________ • Postgraduate Diploma [Nutrition and Dietetics], Queensland University of Technology 1986 to 1988 __________________________________________________________________________________________________________________________ • Postgraduate Diploma [Public Health], University of New South Wales 1994 to 2003. __________________________________________________________________________________________________________________________ ● Medical Doctors Are Good At Diagnosis, but Dietitian-Nutritionists are good at fixing people up. __________________________________________________________________________________________________________________________ ● Dietitian-Nutritionists Know About Nutrients! __________________________________________________________________________________________________________________________ ● God Hard-Wired The Body For Repair With Those Substances THAT HE MADE! __________________________________________________________________________________________________________________________ ● If you have a car made by Chrysler you do not go to Ford to find out the best fuel or oil to use! __________________________________________________________________________________________________________________________ ● Use the materials that the maker intended! __________________________________________________________________________________________________________________________ ● What do I do in my spare time? I Write Software to Instruct People in Nutrition. __________________________________________________________________________________________________________________________ ● To Make sure they get the Nutrients which they require. __________________________________________________________________________________________________________________________ ● I Have Been Writing Software since 1972. __________________________________________________________________________________________________________________________ ● I started studying Nutrition in 1976. __________________________________________________________________________________________________________________________ ● I taught medical doctors biochemistry in 1981. __________________________________________________________________________________________________________________________ ● I received some notable career advice from Lady Doctor Phyllis Cilento in 1981. She advocated the Postgraduate Diploma in Orthomolecular Nutrition. __________________________________________________________________________________________________________________________ ● I Became A Dietitian-Nutritionist in 1988. __________________________________________________________________________________________________________________________ ● I Commenced Authoring Nutrition Education Applications in 1994. __________________________________________________________________________________________________________________________ ◉ My Platform Is Diet Wizard. __________________________________________________________________________________________________________________________ ● This Tells People Where To Obtain Nutrients From Foods. __________________________________________________________________________________________________________________________ ■ This Starts Repair ... __________________________________________________________________________________________________________________________ ● When the Human Body Is Supplied With Essential Nutrients - __________________________________________________________________________________________________________________________ ● Academic, Psychological, and Physical Performance Is Optimized. __________________________________________________________________________________________________________________________ ➞ The YouTube Studio Address for my work is https://www.youtube.com/user/yimi90125/videos https://www.youtube.com/@JAMES_CONSTANTINE_FRANGOS __________________________________________________________________________________________________________________________ ❤︎ HOW I WORK: __________________________________________________________________________________________________________________________ • What I Do Is Examine The Foods Eaten To Find Deficiencies Or Excesses Of The Nutrients In The Client's Food Intake. __________________________________________________________________________________________________________________________ • I Seek Rich Sources Of The Deficient Nutrients. I Limit Food Sources Of Excess Nutrients. __________________________________________________________________________________________________________________________ • I Note Medical History And How It Relates To Symptoms. __________________________________________________________________________________________________________________________ • I Compile A Food Menu Which Includes these Food Sources of Deficient Nutrients And Excludes Excessive Nutrients. __________________________________________________________________________________________________________________________ • I Educate Other Health Educators, And Practitioners, Families And Patients. __________________________________________________________________________________________________________________________ • I Show What Is Done And Why. __________________________________________________________________________________________________________________________ • I Tell Them About The Chances Of Successful Treatment - If They Comply And Avoid Low Nutrient Foods. __________________________________________________________________________________________________________________________ ▲ THE HEALTHY FOOD PYRAMID IS A GUIDE: __________________________________________________________________________________________________________________________ • These Food Types Are Best Consumed In These Quantities:- __________________________________________________________________________________________________________________________ [0.0 WATER MOST [~2kg] > 1.0 VEGES MORE [~1kg] > 2.0 MODERATE STARCHES [~200gr] > 3.0 LESS PROTEIN [~75gr] > 4.0 MUCH LESS FATS [~30gr] > 5.0 LOW VITAMINS [<5gr] > 6.0 VERY LOW MINERALS [<2gr] > 7.0 LEAST SUGARS/ALCOHOL] [~0gr] __________________________________________________________________________________________________________________________ ■ 0.0 Water (HYDROGEN OXIDE) [Most] It needs to be consumed most of all! __________________________________________________________________________________________________________________________ 33 milliliters per kilogram body of weight a day. Exceptions are medical fluid restrictions. Preferentially the water to eliminate toxic chlorine. Can be filtered to eliminate toxic residues. Add lemon juice. __________________________________________________________________________________________________________________________ → Functions - Transport, Delivery of Nutrients, intermediaries, metabolites, messenger substances to where they are needed. Removal of wastes from the bowel and kidneys. There is possibly no other substance that can make a person feel so good so quickly. Remember blood is mainly (51%) water. __________________________________________________________________________________________________________________________ ■ 1.0 Vegetable Plant Foods Low in Carbohydrates:- [Plenty] __________________________________________________________________________________________________________________________ Leafy green salad vegetables like sprouts, lettuce and kale. Spinach has too much oxalic acid. Carrot, pumpkin. Make them into smoothies. Red hot chili peppers. Kelp seaweed has iodine to make T3 and T4, {tri-iodothyronine and thyroxine} , thyroid hormones. These low starch vegetables are high in iron: spinach, broccoli, string beans, beet greens, dandelion greens, collards, kale, chard. __________________________________________________________________________________________________________________________ → Functions - Excellent sources of living water, cleansers, fiber, alkaline minerals, trace elements, antioxidants. Chlorophyll, provitamins like beta-carotene. Good sources of potassium and magnesium. __________________________________________________________________________________________________________________________ ■ 2.0 Energy from Low Glycemic Index Carbohydrate [Eat Little Bits Frequently] __________________________________________________________________________________________________________________________ "Slow Starches Should Be Stodgy Staples" [Little bits frequently throughout the day] Plant foods like starchy legumes, lentils, soy beans, porridge, sweet potato and peas are high in iron. Hummus is low glycemic index. Choose low sugar fruits like strawberries, blueberries. Choose pumpernickel unrefined rye bread not the white version. Use the dark unrefined versions of pasta and grain foods. Use highest fiber breakfast cereals with no added sugar or salt. Choose brown rice over the white version. These foods are extremely "powerfuel". Not many good biscuits or cakes abound either. They need to be made with no added sugar, or salt. AVOID DRIED FRUIT. Fresh is best. __________________________________________________________________________________________________________________________ → Functions - Steady maintenance of minimal blood glucose levels, not high blood sugars. Plenty of B complex vitamins within these unrefined foods. These foods should be the main source of energy. __________________________________________________________________________________________________________________________ ■ 3.0 Protein Foods for Brain amino-acids [smaller bits throughout the day] __________________________________________________________________________________________________________________________ Neurotransmitters for study, memory, reasoning skills. Try to get half of your intake of 60 to 75 grams of protein a day from the wise option of VEGETARIAN PROTEIN COMPLEMENTATION: __________________________________________________________________________________________________________________________ Foods like A.B.C [Almonds, Brazil Nuts, Cashews] or Legumes and Grain. Dairy and Soy Products. __________________________________________________________________________________________________________________________ Animal Protein too like Fish that is oily like Cod. Five fish meals a week for omega-3 polyunsaturated. Less chicken and meats such as beef, chicken, lamb, and pork. Organ meats are high in vitamins and Iron. Frequent little bits in small protein snacks throughout the day. Eg. Sardines on unrefined breads. __________________________________________________________________________________________________________________________ → Functions - Proteins supply nine essential amino acids: __________________________________________________________________________________________________________________________ histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. The eleven non-essential amino acids are supplied too: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine. __________________________________________________________________________________________________________________________ • Histidine: Helps make a brain chemical (neurotransmitter) called histamine. Histamine plays an important role in your body’s immune function, digestion, sleep and sexual function. __________________________________________________________________________________________________________________________ • Isoleucine: Is involved with your body’s muscle metabolism and immune function. It also helps your body make hemoglobin and regulate energy. __________________________________________________________________________________________________________________________ • Leucine: Helps your body make protein and growth hormones. It also helps grow and repair muscle tissue, heal wounds and regulate blood sugar levels. __________________________________________________________________________________________________________________________ • Lysine: Is involved in the production of hormones and energy. It’s also important for calcium and immune function. __________________________________________________________________________________________________________________________ • Methionine: Helps with your body’s tissue growth, metabolism and detoxification. Methionine also helps with the absorption of essential minerals, including zinc and selenium. __________________________________________________________________________________________________________________________ • Phenylalanine: Is needed for the production of your brain’s chemical messengers, including dopamine, epinephrine and norepinephrine. It’s also important for the production of other amino acids. __________________________________________________________________________________________________________________________ • Threonine: This plays an important role in collagen and elastin. These proteins provide structure to your skin and connective tissue. They also help with forming blood clots, which help prevent bleeding. Threonine plays an important role in fat metabolism and your immune function, too. __________________________________________________________________________________________________________________________ • Tryptophan: Helps maintain your body’s correct nitrogen balance. It also helps make a brain chemical (neurotransmitter) called serotonin. Serotonin regulates your mood, appetite and sleep. __________________________________________________________________________________________________________________________ • Valine: Is involved in muscle growth, tissue regeneration and making energy. __________________________________________________________________________________________________________________________ Your body produces the rest of the 11 amino acids you need. These are called nonessential amino acids. These nonessential amino acids are alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine. __________________________________________________________________________________________________________________________ Some nonessential amino acids are classified as conditional. This means they’re only considered essential when you’re ill or stressed. Conditional amino acids include arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline and serine. __________________________________________________________________________________________________________________________ Proteins serve as structural support, biochemical catalysts, hormones, enzymes, building blocks, and initiators of cellular death. Proteins can be further defined by their four structural levels: __________________________________________________________________________________________________________________________ Primary, secondary, tertiary, and quaternary. Protein has many roles in your body. It helps repair and build your body's tissues, allows metabolic reactions to take place and coordinates bodily functions. In addition to providing your body with a structural framework, proteins also maintain proper pH and fluid balance. __________________________________________________________________________________________________________________________ ■ 4.0 Lipids For example Nuttelex, Vegetarian Oils: [few level teaspoons a day] __________________________________________________________________________________________________________________________ Extra-Virgin Olive Oil, just 2 tablespoons a day of high Polyphenol EVOO which reduces the chance of heart attack by 50%! Peanut paste or powder. Fresh palm oil, extra virgin olive oil, tahini, wheat germ oil, fish oil, algal oils. At least 1 to 2 teaspoons cod liver oil a day. Nut milk. Nuts and seeds. __________________________________________________________________________________________________________________________ → Functions - Dietary fats are essential to give your body energy and to support cell function. They also help protect your organs and help keep your body warm. These foods are also known as lipids and are required for the absorption of fat-soluble vitamins A1, D3, E, and K3. __________________________________________________________________________________________________________________________ ■ 5.0 Vitamins [Tiny amount] __________________________________________________________________________________________________________________________ A1 is Retinol in cod liver oil, found in leafy green vegetables (kale, spinach [has oxalate], broccoli), orange and yellow vegetables (carrots, sweet potatoes, pumpkin and other Winter squash, Summer squash), and tomatoes. Red bell pepper. Cantaloupe, mango, beef and lamb liver. Oily fish, milk, eggs. __________________________________________________________________________________________________________________________ → Functions - Vitamin A1 is important for normal vision, the immune system, reproduction, and growth and development. Vitamin A also helps your heart, lungs, and other organs work properly. __________________________________________________________________________________________________________________________ ● Vitamin B1 is Thiamine __________________________________________________________________________________________________________________________ In Wholegrain Breads, Cereals, Pork, and Yeast Extract. Food sources of thiamine include whole grains, meat, and fish. Breads, cereals, and infant formulas in the United States and many other countries are fortified with thiamine. __________________________________________________________________________________________________________________________ → Functions - A "BIG WHEEL" in the production of metabolic energy in the Krebs Citric Acid known also as the Tricarboxylic Acid Cycle. Essential for sports, nervous energy and academic performance. Alcohol destroys thiamine status. As such it is an active participant in the Krebs cycle enzyme pyruvate decarboxylase. The enzyme has virtually no activity without the activated form of the vitamin, TPP [thiamine pyrophosphate]. __________________________________________________________________________________________________________________________ ● Vitamin B2 is Riboflavin __________________________________________________________________________________________________________________________ In dairy milk, yogurt, cheese, eggs, lean beef and pork, organ meats (beef liver and kidneys), chicken breast, salmon, tuna, fortified grains, cereal and bread, almonds, and spinach. Some vegetables also contain riboflavin. Vitamin B2 can be found naturally in many legumes, beans, nuts, grains, or other vegetables such as almonds, spinach, oats (fortified), mushrooms (portabella), quinoa, apples (with skin), kidney beans, sunflower seeds. __________________________________________________________________________________________________________________________ → Functions - Vitamin B2, also called riboflavin. References say it is one of the 8[?] B vitamins. There is more like 13 B complex Vitamins! All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein. It's required for the proper development of the skin, lining of the digestive tract, blood cells, and brain function. People most commonly use riboflavin to prevent riboflavin deficiency, for migraine, and for high levels of homocysteine in the blood. __________________________________________________________________________________________________________________________ ● Vitamin B3 is Niacin __________________________________________________________________________________________________________________________ It is in red meat, beef, beef liver, pork, and poultry such as chicken breast or turkey. Fish like anchovies, salmon, and tuna. Many legumes, nuts, peanuts, seeds, and soy products provide some niacin. Green peas, and avocado. Fortified breads, cereals, whole wheat, brown rice, potato. Nuts, seeds. Legumes.Mushrooms, bananas. __________________________________________________________________________________________________________________________ → Functions - Essential for the brain, skin, and living! Deficiency results in the 4DS as they are known. That is dermatitis, diarrhea, dementia, and death!This vitamin is important in the maintenance of mental health. It is used by your body to turn food into energy. It helps keep your nervous system, digestive system and skin healthy. It is important for the maintenance of mental health, preventing anxiety and depression. It has been shown to suppress inflammation. Deficiency results in a pigmented rash on skin that is exposed to the sun. Also a rough appearance to the skin, a bright red tongue, fatigue or apathy, vomiting, constipation, and diarrhea. Niacin is needed to prevent circulatory problems, depression, headache, memory loss, and in severe cases, hallucinations. __________________________________________________________________________________________________________________________ History - On an interesting note this vitamin was the subject of a Canadian psychiatrist Dr Abram Hoffer being disqualified from the Canadian psychiatrists' board. Abram used niacin, vitamin B3 to treat schizophrenia in amounts 2,000 times the recommended daily intake! He was disqualified for causing 90% remission in schizophrenia. These days mental health continues to decline with the preponderance of anxiety and depression! Also we are witnessing walk-in shootings in a lot of schools! It is happening at political meetingstoo. Mental health continues to go down the gurgler! __________________________________________________________________________________________________________________________ ● Vitamin B4 is Adenine __________________________________________________________________________________________________________________________ It is in dried grass, peanuts, wheat germ, pork brain, and pork kidney. Amongst the grains tested white corn and hulled oats were superior. Vegetables, string beans, cauliflower and melinjo leaves. __________________________________________________________________________________________________________________________ → Functions - It is part of metabolic energy compounds such as adenosine triphosphate, flavine adenine dinucleotide, and nicotinamide adenine dinucleotide. __________________________________________________________________________________________________________________________ ● Vitamin B5 is Pantothenic Acid __________________________________________________________________________________________________________________________ It is in Red meat: beef, liver, and pork. In poultry, fish, brown rice, fortified cereals and breads, nuts, seeds, legumes, bananas. __________________________________________________________________________________________________________________________ → Functions - Maintains healthy skin, hair, and eyes, and proper functioning of the nervous system. It is needed by the liver, the digestive tract, making red blood cells, making sex and stress-related hormones in the adrenal glands. __________________________________________________________________________________________________________________________ ● Vitamin B6 is Pyridoxine __________________________________________________________________________________________________________________________ It is in beef liver, tuna, salmon, fortified cereals, chickpeas, poultry; also some vegetables and fruits, especially dark leafy greens, bananas, papayas, oranges, and cantaloupe. __________________________________________________________________________________________________________________________ → Functions - It is needed for normal brain development and function, and helps the body make the hormones serotonin and norepinephrine, which influence mood, and melatonin, which helps regulate the body clock. Along with vitamins B12 and B9 (folic acid), B6 helps control levels of homocysteine in the blood. __________________________________________________________________________________________________________________________ Pyridoxine primarily treats vitamin B6 deficiency and helps alleviate nausea and vomiting during pregnancy. It exists in various forms, including pyridoxine, pyridoxal, and pyridoxamine, which convert into the active coenzyme pyridoxal 5-phosphate (PLP or P5P) in the body. __________________________________________________________________________________________________________________________ All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein. B-complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly. All B vitamins are water soluble, meaning the body does not store them. __________________________________________________________________________________________________________________________ Vitamin B6 helps the body make several neurotransmitters, chemicals that carry signals from one nerve cell to another. It is needed for normal brain development and function, and helps the body make the hormones serotonin and norepinephrine, which influence mood, and melatonin, which helps regulate the body clock. __________________________________________________________________________________________________________________________ ● Vitamin B7 or H is Biotin __________________________________________________________________________________________________________________________ It is found in egg, liver, salmon, sweet potatoes, mushrooms, milk, avocado, spinach, bananas, nuts, sunflower seed, broccoli, egg yolks, pork, peanuts, cauliflower, legumes, beef, tomatoes, tuna, meat, almond, walnut, and oatmeal. __________________________________________________________________________________________________________________________ → Functions - Your body needs biotin to metabolize carbohydrates, fats, and amino acids, the building blocks of protein. Biotin is often recommended for strengthening hair and nails, and it's found in many cosmetic products for hair and skin. Like all B vitamins, it is a water soluble, meaning the body does not store it. __________________________________________________________________________________________________________________________ Also known as vitamin H, biotin is one of the B complex vitamins that help the body convert food into energy. The word “biotin” comes from the ancient Greek word “biotos,” which means “life” or “sustenance.” B vitamins, and specifically biotin, help keep your skin, hair, eyes, liver, and nervous system healthy. __________________________________________________________________________________________________________________________ ● Vitamin B8 is Inositol __________________________________________________________________________________________________________________________ Found naturally occurring in foods such as fruits, beans, grains, and nuts. Your body can also produce inositol from the carbohydrates you eat. However, research suggests that additional inositol in the form of supplements may have numerous health benefits. __________________________________________________________________________________________________________________________ → Functions - The body needs inositol to form the structure of cell membranes and regulate insulin levels. It may also affect neurotransmitter levels. Neurotransmitters are chemicals that transmit messages between nerves. There are nine forms of inositol, but the two main types in the body are myoinositol and D-chiro-inositol (DCI). __________________________________________________________________________________________________________________________ ➡︎ Depression and Panic Disorder __________________________________________________________________________________________________________________________ All four sources that discuss it support use of inositol for depression and panic disorder. Writing in Mischoulon and Rosenbaum's compendium, Belmaker and Levine propose inositol as a stand-alone supplement for depression and panic disorder rather than as a complement for other psychotropic drugs, noting responses in the same people and no proven additional benefit from using both drugs in combination. __________________________________________________________________________________________________________________________ Belmaker and Levine found inositol ineffective in treating: __________________________________________________________________________________________________________________________ * schizophrenia, * dementia, * electroconvulsive treatment (ECT)-induced memory impairment * attention deficit hyperactivity disorder (ADHD), and * autism. __________________________________________________________________________________________________________________________ ● Vitamin B9 or M is Folate __________________________________________________________________________________________________________________________ It is in in dark green leafy vegetables (turnip greens, spinach [has oxalate], romaine lettuce, asparagus, Brussels sprouts, broccoli, beans, peanuts, and sunflower seeds. Fresh fruits, fruit juices, whole grains, liver, aquatic foods. __________________________________________________________________________________________________________________________ → Functions - Folate, or folic acid, is a type of B vitamin. It helps to: __________________________________________________________________________________________________________________________ • make DNA, repair DNA, produce red blood cells (RBCs) __________________________________________________________________________________________________________________________ • If you don’t have enough folate in your diet, you may end up with a folate deficiency. __________________________________________________________________________________________________________________________ • Certain drinks and foods, such as citrus juices and dark green vegetables, are particularly good sources of folate. __________________________________________________________________________________________________________________________ • Not eating enough folate can lead to a deficiency in just a few weeks. __________________________________________________________________________________________________________________________ • Deficiency may also occur if you have a condition or genetic mutation that prevents your body from absorbing or converting folate to its usable form. __________________________________________________________________________________________________________________________ • Folate deficiency can cause anemia. __________________________________________________________________________________________________________________________ • Anemia is a condition in which you have too few RBCs. • Anemia can deprive your tissues of oxygen it needs because RBCs carry the oxygen. • This may affect their function. __________________________________________________________________________________________________________________________ • Folate is particularly important in people with uteruses of childbearing age. __________________________________________________________________________________________________________________________ • A folate deficiency during pregnancy can lead to birth irregularities like spina bifida. __________________________________________________________________________________________________________________________ ● Vitamin B10 is Para-Aminobenzoic Acid. __________________________________________________________________________________________________________________________ The main food sources of para-aminobenzoic acid are brewer’s yeast, molasses, liver, kidney and wheat germ. Mushrooms, spinach, bran, and whole grains like brown rice and whole wheat are good sources of this compound as well. Some vitamin supplements contain para-aminobenzoic acid. __________________________________________________________________________________________________________________________ → Functions - __________________________________________________________________________________________________________________________ ➡︎ Sun protection __________________________________________________________________________________________________________________________ PABA can absorb ultraviolet (UV) rays — especially UVB rays, which are associated with sunburns and DNA damage. It was thus a key ingredient in sunscreen starting in the 1940s but later linked to allergic skin reactions in some people. __________________________________________________________________________________________________________________________ Since 2019, PABA is no longer generally recognized as safe and effective for use in sunscreen by the Food and Drug Administration (FDA). It’s sometimes found in certain lotions and other products marketed as moisturizers, often in combination with aloe vera, and it’s rarely used in shampoos, conditioners, and lipsticks. __________________________________________________________________________________________________________________________ ➡︎ Skin-related disorders __________________________________________________________________________________________________________________________ Besides protecting against UV rays, PABA is claimed to help with skin issues related to hardening, tissue buildup, and discoloration — although how the compound may improve these conditions remains unclear. __________________________________________________________________________________________________________________________ For one, PABA has been investigated for its use in the treatment of Peyronie’s disease, which is characterized by the buildup of fibrous plaque inside the penis. __________________________________________________________________________________________________________________________ One study found that taking a potassium PABA supplement significantly decreased plaque size in individuals with Peyronie’s disease over 12 months, compared with a placebo. __________________________________________________________________________________________________________________________ PABA has also been identified as a possible treatment for scleroderma, an autoimmune disease that causes hardening of the skin and fibrous deposits in the organs. __________________________________________________________________________________________________________________________ One retrospective study in 467 people with scleroderma found that 90% of those who received potassium PABA supplements experienced mild, moderate, or marked skin-softening, compared with 20% of a control group. __________________________________________________________________________________________________________________________ Even so, this is one of the only studies on the topic, and it was conducted over 30 years ago. Other research has suggested that PABA has no effect on skin hardening associated with scleroderma. __________________________________________________________________________________________________________________________ Finally, PABA is often touted as a treatment for vitiligo, a condition marked by depigmentation and white patches on the skin. While some people with this disorder claim that PABA supplements help. __________________________________________________________________________________________________________________________ ➡︎ Hair care __________________________________________________________________________________________________________________________ One of the earliest uses of PABA supplements was to help with the repigmentation of prematurely gray hair. It’s still used for this purpose today, and many personal testimonies suggest it’s effective. Studies in the 1940s and ’50s found that taking PABA at daily doses ranging from 200 mg to 24 grams led to hair darkening and helped gray hair return to its original color. __________________________________________________________________________________________________________________________ ● Vitamin B12 is Cyanocobalamin __________________________________________________________________________________________________________________________ It is in Milk and milk products are good sources. Many ready-to-eat breakfast cereals are fortified with vitamin B12. Fish and red meat are excellent sources of vitamin B12. Poultry and eggs also contain vitamin B12. __________________________________________________________________________________________________________________________ → Functions - Cyanocobalamin is a synthetic compound of vitamin B12 used to treat vitamin deficiencies. Chemically, cyanocobalamin is classified as a "corrinoid," representing a crystallizable cobalt complex. The name "cyanocobalamin" is derived from including a cyanide group within the molecule. __________________________________________________________________________________________________________________________ Cyanocobalamin injection is used to treat and prevent a lack of vitamin B12 that may be caused by any of the following: pernicious anemia (lack of a natural substance needed to absorb vitamin B12 from the intestine); certain diseases, infections, or medications that decrease the amount of vitamin B12 absorbed from food ... __________________________________________________________________________________________________________________________ ● Vitamin C is Ascorbate __________________________________________________________________________________________________________________________ It is found in Terminalia Ferdinandia (Aboriginal green plum in Australia) the world's highest source 1% w/w. Also in citrus (oranges, kiwi, lemon, grapefruit), bell peppers, strawberries, tomatoes, parsley, cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower), white potatoes. __________________________________________________________________________________________________________________________ → Functions - Vitamin C helps your body absorb iron and copper. If you don’t reach your recommended dietary intake (RDI) / Recommended Daily Allowance (RDA) of vitamin C through food consumption, supplements can help. __________________________________________________________________________________________________________________________ Ongoing research is examining whether vitamin C, by limiting the damaging effects of free radicals through its antioxidant activity, might help prevent or delay the development of certain cancers, cardiovascular disease, and other diseases in which oxidative stress plays a causal role. __________________________________________________________________________________________________________________________ In addition to its biosynthetic and antioxidant functions, vitamin C plays an important role in immune function and improves the absorption of nonheme iron, the form of iron present in plant-based foods. Insufficient vitamin C intake causes scurvy, which is characterized by fatigue or lassitude, widespread connective tissue weakness, and capillary fragility which leads to subcutaneous leakage or hemorrhage. __________________________________________________________________________________________________________________________ ● Vitamin D3 is Cholecalciferol __________________________________________________________________________________________________________________________ It is mainly from animal sources such as Liver and Oily Fish, including tuna, salmon, mackerel, and herring. Egg yolks are also an excellent source of D3. You will get around 10 percent of your daily needs in each egg. __________________________________________________________________________________________________________________________ → Functions - Cholecalciferol is a form of vitamin D which is naturally synthesized in skin and functions as a pro-hormone, being converted to calcitriol. This is important for maintaining calcium levels and promoting bone health and development. __________________________________________________________________________________________________________________________ As a medication, cholecalciferol may be taken as a dietary supplement to prevent or to treat vitamin D deficiency. One gram is 40,000,000 (40×10^6) IU, equivalently 1 IU is 0.025 μg, or 25 ng. Dietary reference intake values for vitamin D (ergocalciferol, which is D2, or cholecalciferol, which is D3), or both, have been established and recommendations vary depending on the country: __________________________________________________________________________________________________________________________ In the US: 15 μg/d (600 IU/d) for all individuals (males, females, pregnant/lactating women) between the ages of 1 and 70 years, inclusive. For all individuals older than 70 years, 20 μg/d (800 IU/d) is recommended. __________________________________________________________________________________________________________________________ In the EU: 15 μg/d (600 IU/d) for all people older than 1 year and 10 μg/d (400 IU/d) for infants aged 7–11 months, assuming minimal cutaneous vitamin D synthesis. __________________________________________________________________________________________________________________________ In the UK: a ‘Safe Intake’ (SI) of 8.5–10 μg/d (30–400 IU/d) for infants < 1 year (including exclusively breastfed infants) and an SI of 10 μg/d (400 IU/d) for children aged 1 to <4 years; for all other population groups aged 4 years and more (including pregnant/lactating women) a Reference Nutrient Intake (RNI) of day10 μg (400 IU/d). __________________________________________________________________________________________________________________________ Low levels of vitamin D3 are more commonly found in individuals living in northern latitudes or with other reasons for a lack of regular sun exposure, including being housebound, frail, elderly, or obese, having darker skin, and wearing clothes that cover most of the skin. Supplements are recommended for these groups of people. __________________________________________________________________________________________________________________________ The Institute of Medicine in 2010 recommended a maximum uptake of vitamin D of 4,000 IU/d, finding that the dose for lowest observed adverse effect level is 40,000 IU daily for at least 12 weeks,[25] and that there was a single case of toxicity above 10,000 IU after more than seven years of daily intake; this case of toxicity occurred in circumstances that have led other researchers to dispute whether it is a credible case to consider when making vitamin D intake recommendations. __________________________________________________________________________________________________________________________ Patients with severe vitamin D deficiency will require treatment with a loading dose; its magnitude can be calculated based on the \actual serum 25-hydroxy-vitamin D level and body weight. __________________________________________________________________________________________________________________________ There are conflicting reports concerning the relative effectiveness of cholecalciferol (D3) versus ergocalciferol (D2), with some studies suggesting less efficacy of D2, and others showing no difference. There are differences in absorption, binding and inactivation of the two forms, with evidence usually favoring cholecalciferol in raising levels in blood, although more research is needed. __________________________________________________________________________________________________________________________ A much less common use of cholecalciferol therapy in rickets utilizes a single large dose and has been called stoss therapy. Treatment is given either orally or by intramuscular injection of 300,000 IU (7,500 μg) to 500,000 IU (12,500 μg = 12.5 mg), in a single dose, or sometimes in two to four divided doses. There are concerns about the safety of such large doses __________________________________________________________________________________________________________________________ Low circulating vitamin D levels have been associated with lower total testosterone levels in males. Vitamin D supplementation could potentially improve total testosterone concentration. __________________________________________________________________________________________________________________________ ● Vitamins E [8 isomers] __________________________________________________________________________________________________________________________ Collectively the tocols. Two Groups the tocopherols and the tocotrienols, each has 4 members: alpha, beta, gamma, and delta. __________________________________________________________________________________________________________________________ Found in sunflower seed, avocado, almond, spinach, hazelnuts, peanuts, broccoli, kiwi fruit, wheat germ oil, mango, egg, sunflower oil, wheat germ, tomatoes, almonds, sweet potato, bell pepper, nuts, leafy greens, seeds, vegetable oil, pine nuts, olive oil, oils. __________________________________________________________________________________________________________________________ Refer to Dr. Barrie Tan Ph.D. His work is with the Anatto plant from South America which has a high concentration of tocotrienols. __________________________________________________________________________________________________________________________ → Functions - Vitamins E help keep the immune system strong against viruses and bacteria. These help form red blood cells and widen blood vessels to keep blood from clotting inside them. It helps the body use vitamin K. Cells also use vitamin E to interact with each other. __________________________________________________________________________________________________________________________ The main role is to act as an antioxidant, scavenging loose electrons—so-called “free radicals”—that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries. It is believed to play a role in certain conditions related to aging. __________________________________________________________________________________________________________________________ ● Vitamin K3 is Menadione __________________________________________________________________________________________________________________________ It is in spinach [high in oxalate], broccoli, Brussels sprouts, asparagus, nattō, collard, cabbage, curly kale, leafy vegetables, kiwi fruit, parsley, raw blueberries, lettuce, egg, turnip, egg yolk, kale, soybeans, mustard greens, pumpkin, turnip greens, avocado, sauerkraut, soybean oil. __________________________________________________________________________________________________________________________ → Functions - It is used as a nutritional supplement and for the treatment of hypoprothrombinemia. It has a role as a nutraceutical, a human urinary metabolite, an angiogenesis inhibitor, an EC 3.4. 22.69 (SARS coronavirus main proteinase) inhibitor and an antineoplastic agent. It is a member of 1,4-naphthoquinones and a vitamin K. __________________________________________________________________________________________________________________________ The Vitamins above should come Preferentially from foods. https://www.hsph.harvard.edu/nutritionsource/ __________________________________________________________________________________________________________________________ ■ 6.0 Minerals [Smallest Amount] __________________________________________________________________________________________________________________________ • Sodium __________________________________________________________________________________________________________________________ Need Sodium moderately from salted foods and table salt use them sparingly. You need sodium supplements if you sweat profusely, suddenly had a sunstroke, or suffer from adrenal insufficiency. As sodium is regularly removed from the body via urination, there is usually no risk of getting overdosed from this nutrient. __________________________________________________________________________________________________________________________ If you don’t supply your body with proper amounts of sodium, you may experience a couple of uncomfortable symptoms that can range from troublesome to lethal, such as your brain shutting down. Generally, the symptoms of sodium deficiency are as follows: __________________________________________________________________________________________________________________________ confusion, diarrhea, dizziness, headache, lethargy, low blood pressure, mental apathy, muscular irritability, vomiting, weakness, and weight loss. __________________________________________________________________________________________________________________________ Some of the best food sources of sodium include apples, cabbage, bananas, carrots, baking powder, baking soda, salty meats, snacks, sauce, common salt, dried peas, egg yolks, green leafy vegetables, homemade soup, pickles, processed cheese, smoked fish, and turnips. __________________________________________________________________________________________________________________________ → Functions - The human body requires a small amount of sodium to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals. It is estimated that we need about 500 mg of sodium daily for these vital functions. Sodium is an essential nutrient and is needed by the body in relatively small amounts (provided that substantial sweating does not occur) to maintain a balance of body fluids and keep muscles and nerves running smoothly. __________________________________________________________________________________________________________________________ • Chloride __________________________________________________________________________________________________________________________ This is naturally found in all unprocessed foods, although in very small amounts. For example, raw and unprocessed fish and meat can contain up to 4 mg of chloride per gram of food, while fruits and vegetables usually stay below 1 mg of chloride per gram of food. __________________________________________________________________________________________________________________________ Yet, it’s the chloride added to foods as table salt or through food additives (during cooking or food processing), that most contribute to our daily intake of this mineral, often in excessive amounts. __________________________________________________________________________________________________________________________ Foods that contain chloride:- __________________________________________________________________________________________________________________________ Some examples of foods high in chloride are shown and include:- __________________________________________________________________________________________________________________________ food sauces (such as soy sauce processed meats (such as ham, bacon, sausages, etc.), cheese, canned fish. __________________________________________________________________________________________________________________________ It’s important to keep in mind that these foods should be eaten in moderation and preferably in versions that have low (< 0.3 g of salt per 100 g of food) or no added salt. Plus, it’s important to pay attention to the amount of table salt that we add to foods when we’re cooking. Remember that a single teaspoon of table salt (5 g) is enough to meet our daily recommended amounts for chloride (and sodium). -------> Functions - __________________________________________________________________________________________________________________________ → Functions - Chloride is involved in many of our bodily functions. Similar to sodium and potassium, chloride creates specific channels in the membranes of our cells which help to carry different vital tasks. For example, chloride channels are key in controlling the amount of water and the type of compounds and nutrients that go in and out of cells. Overall, they play an important role in keeping the balance of our bodies’ fluids (thus, helping to regulate our blood pressure) as well as the pH. __________________________________________________________________________________________________________________________ Chloride is also important to help the muscles and heart contract and to help our nerve cells carry messages (nerve impulses) between the brain and the body. More so, this mineral is needed to help red blood cells exchange oxygen and carbon dioxide in both the lungs (taking up oxygen and releasing carbon dioxide) and other parts of the body (delivering oxygen and taking up carbon dioxide). __________________________________________________________________________________________________________________________ Lastly, chloride also plays a role in the digestion of foods, by supporting the production and release of hydrochloric acid (HCl) in the stomach, without which foods could not be properly digested and absorbed. __________________________________________________________________________________________________________________________ • Potassium __________________________________________________________________________________________________________________________ From plant foods, dried fruits (raisins, apricots), beans, lentils, potatoes, Winter squash (acorn, butternut), spinach, broccoli, beet greens, avocado, bananas, cantaloupe, oranges, orange juice, coconut water, tomatoes, dairy, and plant kinds of milk (soy, almond), yogurt, cashews, almonds, chicken, salmon. __________________________________________________________________________________________________________________________ Decreased amounts needed in renal decompromization. The kidneys work to maintain normal blood levels of potassium by flushing out excess amounts through urine. Potassium can also be lost through stool and sweat. __________________________________________________________________________________________________________________________ → Functions - Potassium is an essential mineral that is needed for the optimum function of all tissues, cells, and organs in the human body. Aside from that, it is an electrolyte, a substance which conducts electricity in the body, along with sodium, calcium, chloride, and magnesium. __________________________________________________________________________________________________________________________ Potassium enters the body via food ingestion, forming insulin, which causes the temporary movement of potassium from intracellular fluid (ICF) to extracellular fluid (ECF). After a few hours, the kidneys get rid of the ingested potassium and homeostasis returns to the body. __________________________________________________________________________________________________________________________ In a critically diseased or even dying patient who is suffering from hyperkalemia, which is a disease that is characterized by elevated levels of potassium in the blood serum, the kidneys are finding it hard to remove potassium from the body. __________________________________________________________________________________________________________________________ The disease can be treated by administering a high concentration (50 percent) of intravenous glucose, because the stimulation of alpha receptors can speed up the movement of potassium from ICF to ECF. A noradrenaline infusion can increase serum potassium levels while an adrenaline infusion can lower potassium levels. __________________________________________________________________________________________________________________________ Potassium serves as the major cation (positive ion) inside animal cells, while sodium is the major cation outside animal cells. The concentration differences of these charged particles results in a difference in electric potential between the outside and inside of cells, known as the cell membrane potential, which allows the cell to generate an action potential – a “spike” of electrical discharge. __________________________________________________________________________________________________________________________ This activity is essential for body functions such as neurotransmission, heart function, and smooth skeletal and muscle contraction. Potassium is also needed for regulating water balance, levels of acidity, and blood pressure. __________________________________________________________________________________________________________________________ Maintaining proper potassium levels in the body is dependent on the amount of magnesium and sodium in the blood. Following Western diets – which use a lot of salt – causes an influx of sodium in the body, necessitating the need for above average amounts of potassium in the body. __________________________________________________________________________________________________________________________ Another cause of potassium deficiency are conditions that involve diarrhea; excessive sweating; malabsorption syndromes such as Crohn’s disease, which is a chronic inflammation of the intestines; malnutrition; and vomiting. __________________________________________________________________________________________________________________________ You can obtain potassium by eating some types of fish such as cod, flounder, and salmon; all meats; dairy products; fruits such as bananas, oranges, avocados, cantaloupes, tomatoes; legumes such as lima beans; potatoes; and vegetables. Potassium can also be found in multivitamins; however, potassium supplements should only be taken by doctors’ prescription. __________________________________________________________________________________________________________________________ The proper dosages of potassium are as follows: __________________________________________________________________________________________________________________________ Infants, birth to six months – 400 milligrams (mg) a day __________________________________________________________________________________________________________________________ Infants, seven months to 12 months – 700 mg a day __________________________________________________________________________________________________________________________ Children, one to three years – three grams (g) a day __________________________________________________________________________________________________________________________ Children, four to eight years – 3.8 g a day __________________________________________________________________________________________________________________________ Children, nine to 13 years – 4.5 g a day __________________________________________________________________________________________________________________________ Adults, 19 years and older – 4.7 g a day __________________________________________________________________________________________________________________________ Pregnant women – 4.7 g a day __________________________________________________________________________________________________________________________ Breastfeeding women – 5.1 g a day __________________________________________________________________________________________________________________________ Side effects of the improper use of potassium supplements include diarrhea, nausea, and stomach irritation; at higher doses, the patient can experience abnormal heart rhythm, muscle weakness,and slowed heart rate. __________________________________________________________________________________________________________________________ At least 400-800 mg daily from food is needed because of normal daily losses. Any conditions that increase fluid losses beyond normal such as vomiting, diarrhea, and certain medications like diuretics can lead to a deficiency, called hypokalemia. -------> Functions - __________________________________________________________________________________________________________________________ Potassium is a mineral that is essential for all of the body's functions. It helps your nerves, muscles heart to function well, and also helps move nutrients and waste around your body's cells. Most people get enough potassium for their daily requirements through their diet. Both high and low levels of potassium in the body can be dangerous. Only take potassium supplements as recommended by your doctor. __________________________________________________________________________________________________________________________ It allows the nerves to respond to stimulation and muscles to contract (tighten), including those in the heart. It reduces the effect of sodium (present in table salt) on blood pressure. It helps move nutrients into cells, and waste products out of cells. Having the right amount of potassium helps control blood pressure, protect against strokes and cardiovascular disease, protect against osteoporosis, prevent kidney stones. __________________________________________________________________________________________________________________________ Your kidneys control potassium levels in your body and get rid of excess potassium in urine. If your kidneys do not work properly, potassium may build up in your blood. This can be a very dangerous condition, because it may cause your heart to beat irregularly or stop beating (cardiac arrest). You can have too much or too little potassium ... __________________________________________________________________________________________________________________________ The amount of potassium in the body is affected by: __________________________________________________________________________________________________________________________ the climate, your level of physical activity, using diuretic medicines (water tablets), how much sodium you consume (linked to how much table salt you use in food) __________________________________________________________________________________________________________________________ An imbalance of potassium can lead to health problems. __________________________________________________________________________________________________________________________ Low potassium, (hypokalaemia) can lead to symptoms including: __________________________________________________________________________________________________________________________ weakness and tiredness, muscle cramps, constipation, abnormal heart rhythms (arrhythmias) __________________________________________________________________________________________________________________________ There are many causes of hypokalemia. Common causes include taking diuretics (fluid tablets) and dehydration, for example due to vomiting, diarrhea or excessive sweating. __________________________________________________________________________________________________________________________ • Calcium __________________________________________________________________________________________________________________________ Is from cheese, milk, and yoghurt are for Calcium. Dairy (cow, goat, sheep) and fortified plant-based milks (almond, soy, rice). Calcium-fortified orange juice, Winter squash, edamame (young green soybeans); tofu, made with calcium sulfate, canned sardines, salmon (with bones), almonds, leafy greens (collard, mustard, turnip, kale, bok choy, spinach). __________________________________________________________________________________________________________________________ → Functions - What does calcium do for the body? __________________________________________________________________________________________________________________________ Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure. Calcium is needed for muscles to move and for nerves to carry messages between your brain and every part of your body. Calcium also helps blood vessels move blood throughout the body and helps release hormones that affect many functions in your body. Vitamin D helps your body absorb calcium. __________________________________________________________________________________________________________________________ • Magnesium {Richest Source is RICE BRAN} __________________________________________________________________________________________________________________________ Dark chocolate, avocados, nuts, legumes, tofu, seeds, whole grains, salmon, mackerel, halibut, bananas, leafy greens. __________________________________________________________________________________________________________________________ → Functions - Magnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong. It also helps adjust blood glucose levels. It aids in the production of energy and protein. __________________________________________________________________________________________________________________________ • Phosphate __________________________________________________________________________________________________________________________ Food Sources __________________________________________________________________________________________________________________________ Food Source Of Phosphate # 1. Chicken and turkey __________________________________________________________________________________________________________________________ Each 3-ounce (oz), or 85-gram (g), serving of roasted chicken or turkey contains 194–196 mg of phosphorus, which is nearly 16% of the DV. It is also rich in protein, B vitamins, and selenium. Chicken and turkey are both excellent sources of phosphorus, especially the light meat. Each 3-oz (85-g) serving provides nearly 16% of the DV. Roasting preserves more of the phosphorus than boiling. __________________________________________________________________________________________________________________________ Food Source Of Phosphate # 2. Pork __________________________________________________________________________________________________________________________ A typical 3-oz (85-g) portion of cooked pork, including pork chops and pork tenderloin, contains around 18% of the DV for phosphorus. Like with poultry, cooking method can affect the phosphorus content of pork. __________________________________________________________________________________________________________________________ Dry heat cooking preserves 90% of the phosphorus. Meanwhile, boiling has been shown to reduce phosphorus levels by roughly 25% in chicken and beef, though more research is needed on pork specifically. Pork is a good source of phosphorus, containing around 230 mg per 3 oz (85 g). Dry heat cooking is the best way to preserve the phosphorus content. __________________________________________________________________________________________________________________________ Food Source Of Phosphate # 3. Organ meats __________________________________________________________________________________________________________________________ Organ meats, such as brain and liver, are excellent sources of highly absorbable phosphorus. One 3-oz (85-g) serving of pan-fried cow’s brain contains almost 26% of the DV. __________________________________________________________________________________________________________________________ Chicken liver, which is often used to make the French delicacy pâté, contains 30% of the DV per 3 oz (85 g). __________________________________________________________________________________________________________________________ Organ meats are also rich in other essential nutrients, such as vitamin A, vitamin B12, iron, and trace minerals. They can make a delicious and nutritious addition to your diet. Organ meats are incredibly nutrient-dense, and contain large amounts of phosphorus and other vitamins and minerals. Brain and liver both contain 26%–30% of the DV per 3-oz (85-g) serving. __________________________________________________________________________________________________________________________ Food Source Of Phosphate # 4. Seafood __________________________________________________________________________________________________________________________ Many types of seafood are good sources of phosphorus. Cuttlefish, a mollusk related to squid and octopus, is one of the richest sources, supplying 39% of the DV in each 3-oz (85-g) cooked serving. __________________________________________________________________________________________________________________________ Other fish that are good sources of phosphorus include (per 3 oz or 85 g). __________________________________________________________________________________________________________________________ Phosphorus % DV __________________________________________________________________________________________________________________________ Carp 451 mg 36% __________________________________________________________________________________________________________________________ Sardines 417 mg 33% __________________________________________________________________________________________________________________________ Pollock 241 mg 19% __________________________________________________________________________________________________________________________ Clams 287 mg 23% __________________________________________________________________________________________________________________________ Scallops 362 mg 29% __________________________________________________________________________________________________________________________ Salmon 214 mg 17% __________________________________________________________________________________________________________________________ Catfish 258 mg 21% __________________________________________________________________________________________________________________________ Mackerel 236 mg 19% __________________________________________________________________________________________________________________________ Crab 149 mg 12% __________________________________________________________________________________________________________________________ Crayfish 230 mg 18% __________________________________________________________________________________________________________________________ Some of these foods, like salmon, sardines, and mackerel, are also good sources of the anti-inflammatory omega-3 fatty acids that may protect against cancer, heart disease, and other chronic illnesses. Many different types of seafood are rich in phosphorus. Cuttlefish is one of the best sources, with 493 mg of phosphorus per serving. __________________________________________________________________________________________________________________________ Food Source Of Phosphate # 5. Dairy __________________________________________________________________________________________________________________________ Dairy products like cheese and milk are among the top sources of phosphorus in the average diet. Just 1 oz (28 g) of Romano cheese contains 215 mg of phosphorus (17% of the DV), while 1 cup (244 g) of skim milk contains 21% of the DV. __________________________________________________________________________________________________________________________ Low fat and non-fat milk and yogurt contain the most phosphorus, while full fat versions contain slightly less. Meanwhile, full fat cottage cheese is a bit higher in phosphorus than low fat cottage cheese. Dairy products like milk, cottage cheese and yogurt are excellent sources of phosphorus, providing at least 10% of the DV per serving. __________________________________________________________________________________________________________________________ Food Source Of Phosphate # 6. Sunflower and pumpkin seeds __________________________________________________________________________________________________________________________ Sunflower and pumpkin seeds also contain large amounts of phosphorus. __________________________________________________________________________________________________________________________ Each ounce (28 g) of roasted sunflower or pumpkin seeds contains roughly 26%–27% of the DV for phosphorus. __________________________________________________________________________________________________________________________ However, keep in mind that 60%–90% of the phosphorus found in seeds is in a stored form called phytic acid, or phytate, which humans cannot digest. __________________________________________________________________________________________________________________________ Nevertheless, pumpkin and sunflower seeds can still be enjoyed as a snack, sprinkled on salads, blended into nut butters, or used in pesto and are a great alternative for people who are allergic to peanuts or tree nuts. __________________________________________________________________________________________________________________________ Sunflower and pumpkin seeds contain large amounts of the storage form of phosphorus called phytic acid, which humans can’t digest. However, they can be a versatile and nutritious addition to your diet. __________________________________________________________________________________________________________________________ Food Source Of Phosphate # 7. Nuts __________________________________________________________________________________________________________________________ Most nuts are good sources of phosphorus, but Brazil nuts top the list. Just 1 oz (28 g) of Brazil nuts provides 16% of the DV. __________________________________________________________________________________________________________________________ Other nuts containing at least 10% of the DV per oz (28 g) include cashews, almonds, pine nuts, and pistachios. __________________________________________________________________________________________________________________________ They are also great sources of healthy fats, antioxidants, and minerals. Eating them regularly is linked with better heart health. __________________________________________________________________________________________________________________________ Like seeds, most of the phosphorus in nuts is stored as phytic acid, which is not digestible by humans. Soaking may help, though not all studies agree. Many nuts, and especially Brazil nuts, are good sources of phosphorus, containing at least 16% of the DV per ounce (28 g). __________________________________________________________________________________________________________________________ Food Source Of Phosphate # 8. Whole grains __________________________________________________________________________________________________________________________ Many whole grains contain phosphorus, including wheat, oats, and rice. __________________________________________________________________________________________________________________________ Spelt contains the most phosphorus, with 291 mg, or 23% of the DV per cooked cup (194 g). __________________________________________________________________________________________________________________________ Oats are also a good source of phosphorus, with 14% of the DV per cooked cup (234 g), followed by brown rice, which provides 8% of the DV per cooked cup (202 g). __________________________________________________________________________________________________________________________ Most of the phosphorus in whole grains is found in the outer layer of the endosperm, known as the aleurone, and the inner layer, called the germ. __________________________________________________________________________________________________________________________ These layers are removed when grains are refined, which is why whole grains are good sources of phosphorus and why refined grains are not. __________________________________________________________________________________________________________________________ However, like seeds, most of the phosphorus in whole grains is stored as phytic acid, which is hard for the body to digest and absorb. __________________________________________________________________________________________________________________________ Soaking, sprouting, or fermenting the grains can break down some of the phytic acid and make more of the phosphorus available for absorption. Whole grains like wheat, oats, and rice contain a lot of phosphorus. Soaking, sprouting, or fermenting the grains may make it more available for absorption. __________________________________________________________________________________________________________________________ Food Source Of Phosphate # 9. Amaranth and quinoa __________________________________________________________________________________________________________________________ While amaranth and quinoa are often referred to as “grains,” they are actually small seeds and are considered pseudocereals. __________________________________________________________________________________________________________________________ Each cup (246 grams) of cooked amaranth contains 29% of the DV for phosphorus, while the same volume of cooked quinoa contains 22% of the DV. __________________________________________________________________________________________________________________________ Both of these foods are also good sources of fiber, minerals, and protein, and are naturally gluten-free. __________________________________________________________________________________________________________________________ Like other seeds, soaking, sprouting, and fermenting can increase phosphorus availability. Ancient grains like amaranth and quinoa are highly nutritious and are good sources of phosphorus. Each cooked cup (185–246 gr) contains at least 20% of the DV. __________________________________________________________________________________________________________________________ Food Source Of Phosphate # 10. Beans and lentils __________________________________________________________________________________________________________________________ Beans and lentils also contain large amounts of phosphorus, and eating them regularly is associated with lower risk of many chronic diseases, including cancer. __________________________________________________________________________________________________________________________ Just 1 cup (198 g) of boiled lentils contains 28% of the DV and over 15 g of fiber. __________________________________________________________________________________________________________________________ Beans are also rich in phosphorus, especially Great Northern, chickpeas, navy, and pinto beans, which all contain at least 250 mg per cup (164–182 gr). __________________________________________________________________________________________________________________________ Like the other plant sources of phosphorus, legumes do contain phytic acid. However, cooking methods like boiling may decrease the phytic acid content in most types of legumes. Beans and lentils are rich sources of phosphorus, containing at least 250 mg per cup (roughly 160–200 gr). __________________________________________________________________________________________________________________________ Food Source Of Phosphate # 11. Soy __________________________________________________________________________________________________________________________ Soy can be enjoyed in many forms, some higher in phosphorus than others. Mature soybeans contain the most phosphorus, while edamame, the immature form of soy, contains 31% less. __________________________________________________________________________________________________________________________ Mature soybeans can be seasoned, roasted, and enjoyed as a delicious crunchy snack that provides over 50% of the DV per cup (172 gr). __________________________________________________________________________________________________________________________ Fermented soy products, like tempeh and natto, are also good sources, providing 253 mg and 304 mg per 3.5-oz (100-g) and 1-cup (175-g) serving, respectively. __________________________________________________________________________________________________________________________ Most other prepared soy products, like tofu and soy milk, are not as good sources of phosphorus, containing less than 15% of the DV per serving. Whole soybeans and fermented soy products are good sources of phosphorus, providing up to 50% of the DV per serving. __________________________________________________________________________________________________________________________ Food Source Of Phosphate # 12. Foods with added phosphates __________________________________________________________________________________________________________________________ While phosphorus is naturally present in many foods, some processed foods also contain large amounts from additives. __________________________________________________________________________________________________________________________ Phosphate additives are nearly 100% absorbable, and contribute around 155 mg of phosphorus per day, on average. __________________________________________________________________________________________________________________________ Excessive intake of phosphorus has been linked to bone loss, so it is important not to consume much more than the recommended intakes. Some research suggests that it may also increase the risk of death, though this may vary depending on factors like kidney function. __________________________________________________________________________________________________________________________ Processed foods and beverages that often contain added phosphates include: __________________________________________________________________________________________________________________________ Processed meats: Beef, lamb, pork, and chicken products are often marinated or injected with phosphate additives to keep the meat tender and juicy. Cola beverages: Cola drinks often contain phosphoric acid, a synthetic source of phosphorus. __________________________________________________________________________________________________________________________ Baked goods: Biscuits, pancake mixes, toaster pastries, and other baked goods can contain phosphate additives as leavening agents. __________________________________________________________________________________________________________________________ Fast food: According to one study of 15 major American fast food chains, over 80% of the menu items contained added phosphates. __________________________________________________________________________________________________________________________ Convenience food: Phosphates are often added to convenience foods like frozen chicken nuggets to help them cook faster and improve shelf life. __________________________________________________________________________________________________________________________ To tell if prepared and processed foods or beverages contain phosphorus, look for ingredients with the word “phosphate” in them. Processed foods and beverages often contain phosphate additives to enhance quality and increase shelf life. -------> Functions - __________________________________________________________________________________________________________________________ → Functions - Phosphate is responsible for several functions in the human body. Its role in different parts of the body are as follows: __________________________________________________________________________________________________________________________ Bone mineralization: phosphate is responsible for mineralization of the bony matrix. This process begins in the matrix vesicle, which are extracellular structures derived from the cell membrane of the osteoblast and chondrocytes. Matrix vesicles acquire phosphate by two pathways: __________________________________________________________________________________________________________________________ Tissue nonspecific Alkaline phosphatase present within matrix vesicles hydrolyzes phosphoric esters to inorganic phosphate. __________________________________________________________________________________________________________________________ Matrix vesicles uptake extracellular phosphate via Type II Na/Pi cotransporter. __________________________________________________________________________________________________________________________ Matrix vesicles form hydroxyapatite crystals from calcium and phosphate; these crystals mineralize the extracellular matrix of the bone. __________________________________________________________________________________________________________________________ Endochondral Ossification: Phosphate is responsible for endochondral ossification of the bone as increased intracellular phosphate levels induce apoptosis of the terminally differentiated chondrocytes. __________________________________________________________________________________________________________________________ Teeth: Phosphate is important for mineralization of all the structural components of the teeth i.e., it is an integral component of enamel, dentin, cementum, and alveolar bone. __________________________________________________________________________________________________________________________ Cellular functions: In the cells, phosphate is an important component of the lipid bilayer of cell membranes, DNA, RNA, and proteins. It is responsible for several enzymatic reactions within the cells, e.g., glycolysis and ammoniagenesis.It modifies the actions of different molecules by getting attached or detached from them in response to kinases and phosphates. It also carries out oxidative phosphorylation, which is the reaction that converts adenosine diphosphate to adenosine triphosphate, the energy currency of the cell. __________________________________________________________________________________________________________________________ Phosphate has a role in the oxygen-carrying capacity of hemoglobin by regulating the synthesis of 2,3-bisphosphoglycerate. __________________________________________________________________________________________________________________________ Urinary Buffer: Inorganic phosphate ( HPO42-) is an important urinary buffer, as it can bind reversibly with free hydrogen ions, and its PKa, which is 6.8, is also very close to plasma pH. Also, the concentration of phosphate increases as the fluid is resorbed within the tubule, thus making it an excellent buffer. __________________________________________________________________________________________________________________________ • Sulphur __________________________________________________________________________________________________________________________ Food Source Of Sulphur # 1. Garlic and Onions __________________________________________________________________________________________________________________________ Garlic, onions, leeks, chives and shallots can be enjoyed cooked or raw in a number of different dishes. This is the allium family, which are among the best sources of sulfur. These foods boast high doses of allicin, alliin and diallyl sulfide as well as phytonutrients, according to a December 2014 study in the ‌Journal of Food and Drug Analysis‌. __________________________________________________________________________________________________________________________ Cooking destroys the enzyme alliinase and reduces allicin levels in garlic, per the Linus Pauling Institute at Oregon State University. To fully reap garlic's health benefits, add freshly crushed garlic to your meals. __________________________________________________________________________________________________________________________ Food Source Of Sulphur # 2. Cruciferous Vegetables __________________________________________________________________________________________________________________________ Cruciferous vegetables, some of the most sulfur rich vegetables, on a cutting board. Sulfur-rich vegetables include broccoli, cabbage, cauliflower, kale, radishes, arugula, turnips and more. __________________________________________________________________________________________________________________________ Cauliflower, broccoli, cabbage and other cruciferous veggies are rich in sulforaphane, a compound that's linked to protection against several types of cancer and DNA damage, per a July 2017 article in ‌Critical Reviews in Food Science and Nutrition‌. __________________________________________________________________________________________________________________________ People who eat cruciferous vegetables regularly were observed to have a lower risk of breast, prostate and colorectal cancer as well as heart disease, according to a May 2015 review in the journal ‌ Antioxidants & Redox Signaling‌. __________________________________________________________________________________________________________________________ Cruciferous vegetables can also bring you closer to your weight loss goals. They're high in fiber and low in calories, keeping you full for hours. One cup of chopped broccoli, for example, has only 31 calories, 6 grams of carbs and 2.4 grams of fiber. __________________________________________________________________________________________________________________________ Food Source Of Sulphur # 3. Eggs __________________________________________________________________________________________________________________________ Omelette from two eggs, a food high in sulfur, in frying Pan with peasant potatoes and herbs, avocado and wheat bun. Yes, eggs contain sulfur — the distinct "rotten egg" smell comes from the high sulfur content. __________________________________________________________________________________________________________________________ If you've ever smelled a rotten egg, you know what sulfur smells like. Eggs are rich in methionine, a sulfur- containing amino acid. This natural compound regulates the immune system and metabolic processes. It also supports glutathione synthesis, protecting your cells and tissues from oxidative stress, per a September 2017 review in ‌Amino Acids‌. __________________________________________________________________________________________________________________________ In addition to sulfur, eggs are a good source of protein and B-complex vitamins. One large egg provides more than 6 grams of protein and just 72 calories. Plus, it's rich in vitamin A, vitamin D, vitamin B12, riboflavin, selenium and phosphorus. If scrambled eggs are getting boring, try one of these fun egg recipes. __________________________________________________________________________________________________________________________ Food Source Of Sulphur # 4. Meat and Poultry __________________________________________________________________________________________________________________________ Grilled chicken breast, a good source of sulfur, with a vegetable salad. Lean chicken breast is rich in sulfur and protein and is low in fat. __________________________________________________________________________________________________________________________ Meat and poultry are rich in sulfur-containing amino acids, such as cysteine and methionine. Due to their high protein content,meat and poultry increase satiety and can help you manage your weight with their appetite-suppressing effects. Enjoy a variety of lean animal proteins in moderation to stay full longer and get an ample supply of sulfur. __________________________________________________________________________________________________________________________ Food Source Of Sulphur # 5. Fish __________________________________________________________________________________________________________________________ Fresh salmon steak, one of the types of seafood high in sulfur, with a variety of seafood and whole fish and herbs. The FDA recommends that kids and people who are or could become pregnant limit the amount of certain fish to avoid too much mercury. __________________________________________________________________________________________________________________________ Crab, mussels, haddock, prawns, scallops and cod all contain methionine, a sulfur-containing amino acid. Cod contained the most sulfur out of 32 foods tested, per a November 2017 study in ‌Food Chemistry‌. __________________________________________________________________________________________________________________________ Not only does fish supply sulfur, but it's also one of the best sources of omega-3 fatty acids. This unsaturated fatty acid helps to reduce inflammation in the body, lowering your risk for heart disease, per the Mayo Clinic. Eating 8 ounces of fish per week is recommended by the U.S. Food and Drug Administration (FDA) to get your omega-3s. __________________________________________________________________________________________________________________________ Food Source Of Sulphur # 6. Legumes __________________________________________________________________________________________________________________________ Top view of dried legumes, a plant food high in sulfur, in wooden bowls with wooden scoops on rustic wood table. The legume family includes beans, lentils, peanuts and green peas. __________________________________________________________________________________________________________________________ Lentils, soy and peas are significant sources of sulfur-containing amino acids in the plant world. One cup of boiled soybeans, or edamame, has 161 percent of the recommended dietary intake (RDI) for the sulfur- containing amino acid cysteine. __________________________________________________________________________________________________________________________ Beans and legumes are a great source of plant protein as well as fiber, B vitamins, iron, calcium, potassium, phosphorus and zinc, per the National Library of Medicine. Not sure how to include more beans in your diet? Try one of these delicious canned bean recipes. __________________________________________________________________________________________________________________________ Food Source Of Sulphur # 7. Milk and Cheese __________________________________________________________________________________________________________________________ Assortment of dairy products, Bacteria used in the cheese-making process affects the sulfur content of the final product. __________________________________________________________________________________________________________________________ Cystine and methionine can be found in low amounts in milk, but the sulfur increases as the milk undergoes fermentation to produce cheese, according to a June 2017 study in the ‌Journal of Dairy Science. ‌ __________________________________________________________________________________________________________________________ The breakdown of cysteine and methionine in the cheese-making process is an important part of the final flavor of the cheese. The bacteria used to ferment cheese increase the sulfur content, leading to either delicious or unpleasant flavors and smells, per the study. __________________________________________________________________________________________________________________________ Food Source Of Sulphur # 8. Nuts and Seeds __________________________________________________________________________________________________________________________ Brazil nuts, a good source of sulfur, on wooden table, Brazil nuts are just one of the nuts and seeds high in sulfur. __________________________________________________________________________________________________________________________ Nuts and seeds like almonds, cashews, Brazil nuts, sunflower seeds and hemp seeds are nutritious sulphur-rich vegetarian foods. Brazil nuts are the highest sulfur-containing nut with 44 percent RDI for methionine and 30 percent cystine per 1-ounce serving. __________________________________________________________________________________________________________________________ A good source of sulfur, magnesium, and zinc, you need to be careful to not eat too many Brazil nuts in one sitting. Just four Brazil nuts will put you at the upper limit for the mineral selenium, per the National Institutes of Health. Too much selenium can cause difficulty breathing, tremors and kidney or heart failure. __________________________________________________________________________________________________________________________ Food Source Of Sulphur # 9. Dried Fruit __________________________________________________________________________________________________________________________ Apricots are high-sulfur fruits because they have sulfur dioxide added to help them stay bright orange. __________________________________________________________________________________________________________________________ Naturally, fresh fruit doesn't have much sulfur. But to preserve dried fruit, many food manufacturers rely on sulfur dioxide to help the fruit maintain its natural color and flavor by preventing oxidation, per an April 2019 study in the ‌Journal of Food Quality and Hazards Control‌. __________________________________________________________________________________________________________________________= Dried fruit like apricots, raisins, figs or dates makes eating fruit easier and more accessible for some people. While they are often higher in calories and sugar, eating dried fruit could improve your diet quality by eating more fiber, potassium and unsaturated fats, according to a July 2021 study in the‌ Journal of the Academy of Nutrition and Dietetics.‌ __________________________________________________________________________________________________________________________ Food Source Of Sulphur # 10. Wine __________________________________________________________________________________________________________________________ Wine, along with other fermented drinks, naturally contains sulfur. __________________________________________________________________________________________________________________________ All wine has sulfites, or sulfur dioxide, as a byproduct of yeast fermentation, but many winemakers also add additional sulfites to preserve the wine, per the University of California Davis. Organic wine in the United States can't add sulfites, but without this preservative, they are more likely to spoil and produce an off-flavor. __________________________________________________________________________________________________________________________ Does a glass of red wine give you a headache? It's a common misconception that the sulfur in wine is to blame. But, unless other foods that contain sulfites, like dried fruit, also make your head hurt, then sulfur is not likely the culprit. The "wine headache" is most likely caused by a combination of histamine, tannins, and the dehydrating effect of alcohol, according to Harvard Health Publishing. __________________________________________________________________________________________________________________________ → Functions - Sulfur is among the most biologically abundant elements in the human body with functions including cellular signaling, detoxification of free radicals, structural support, and assisting in energy production __________________________________________________________________________________________________________________________ • Zinc __________________________________________________________________________________________________________________________ From oysters, crab, lobster, beef, poultry, pork, legumes, nuts, seeds, whole grains, fortified breakfast cereals. __________________________________________________________________________________________________________________________ → Functions - Zinc is an essential nutrient found in a variety of plant and animal foods, along with supplements. It plays a key role in skin health, and cell growth and may protect against acne, inflammation, and other conditions. __________________________________________________________________________________________________________________________ Involved in __________________________________________________________________________________________________________________________ * gene expression __________________________________________________________________________________________________________________________ * enzymatic reactions __________________________________________________________________________________________________________________________ * immune function __________________________________________________________________________________________________________________________ * protein synthesis __________________________________________________________________________________________________________________________ * DNA synthesis __________________________________________________________________________________________________________________________ * wound healing __________________________________________________________________________________________________________________________ * growth and development __________________________________________________________________________________________________________________________ • Iron __________________________________________________________________________________________________________________________ From Oysters, clams, mussels, Beef or chicken liver, Organ meats, Canned sardines, Beef, Poultry, Canned light tuna, __________________________________________________________________________________________________________________________ Sources of non-heme iron: __________________________________________________________________________________________________________________________ Fortified breakfast cereals, beans, dark chocolate (at least 45%), lentils, spinach, potato with skin, nuts, seeds, enriched rice or bread. __________________________________________________________________________________________________________________________ → Functions - Iron is an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood. This is essential for providing energy for daily life. Good sources of iron include red meat, offal and iron-fortified breakfast cereals. __________________________________________________________________________________________________________________________ • Manganese __________________________________________________________________________________________________________________________ From water, Shellfish: mussels, oysters, clams, nuts, especially hazelnuts and pecans, brown rice, oatmeal, Legumes: soybeans, kidney beans, chickpeas, lentils, peanuts, black tea, black pepper, spinach, pineapple. __________________________________________________________________________________________________________________________ → Functions - Manganese helps the body form connective tissue, bones, blood clotting factors, and sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Manganese is also necessary for normal brain and nerve function. __________________________________________________________________________________________________________________________ • Selenium __________________________________________________________________________________________________________________________ This element is required by a body enzyme which is glutathione peroxidase [GP]. The richest source is Brazil nuts with 1,917 μg/100 g. → Functions - GP neutralizes free radicals. __________________________________________________________________________________________________________________________ • Copper __________________________________________________________________________________________________________________________ Oysters and other shellfish , whole grains, beans, nuts, potatoes, and organ meats (kidneys, liver) are good sources of copper. Dark leafy greens, dried fruits such as prunes, cocoa, black pepper, and yeast are also sources of copper in the diet. -------> Functions - __________________________________________________________________________________________________________________________ → Functions - Your body uses copper to carry out many important functions, including making energy, connective tissues, and blood vessels. Copper also helps maintain the nervous and immune systems and activates genes. Your body also needs copper for brain development. __________________________________________________________________________________________________________________________ ■ 7.0 AVOID __________________________________________________________________________________________________________________________ ○ AVOID sugar, honey, jams, treacle, and table salt (sodium chloride), use potassium chloride - more intense flavor, so use less. __________________________________________________________________________________________________________________________ ◦ AVOID alcohol, stimulants, drugs, and soft drinks. [Sodium chloride may be allowed - depends on physical activity and medical history] __________________________________________________________________________________________________________________________ ◦ AVOID Alcohol -> Wernicke-Korsakoff Syndrome __________________________________________________________________________________________________________________________ ◦ AVOID Excess Sodium -> High Blood Pressure __________________________________________________________________________________________________________________________ ◦ AVOID Excess Sugar -> Undesirable hyperglycemia in diabetics. Therefore the less the better. __________________________________________________________________________________________________________________________

How did you pick your career? Did you know all along?

__________________________________________________________________________________________________________________________ Family members started dying one after another, like my Uncle Mike, as early as 38-years-old. Then my late uncle's old academic supervisor Professor Colin J. Masters started lecturing in biochemistry at our university. I dropped astronomy, mathematics, and quantum physics. I started pursuing Professor Ken Scott's and Professor Colin Master's biochemistry and Doctor Paavo Airola's nutrition. Then my father died of the same illness, Familial Hypercholesterolemia Type 4. So now Nutrition and Dietetics is my job to help people avoid diseases. __________________________________________________________________________________________________________________________

How did you start building your network?

__________________________________________________________________________________________________________________________ There is no faster way to build a network than to do work for people helping them for free without them having to give you any money. Otherwise known as volunteering. Do things to help PEOPLE WITH NEEDS OR IN TROUBLE. I have to admit that helping sick people out of severe illnesses like cancer can make you a favorite too. __________________________________________________________________________________________________________________________

What is it like when your job gets tough?

SOLVED BY PRAYER TO GOD ALSO WHEN THE GOING GETS TOUGH, THE TOUGH GET GOING! JUST WORK HARDER!

What is the biggest challenge you had to overcome to get to where you are now professionally? How did you overcome it?

PATIENTS WANTED FOOD MENUS FOR A WHOLE WEEK NOT JUST A DAY! WELL THEY WERE IN LUCK! A COMPUTER PROGRAMMING DIETITIAN-NUTRITIONIST! NEEDLESS TO SAY I HAVE FALLEN VICTIM TO PROFESSIONAL JEALOUSY AND BURNOUT MULTIPLE TIMES.

What is the most useful piece of career advice you got as a student, and who gave it to you?

On the phone in 1981 to a 86-year-old medical doctor Lady Cilento [Knighted by QEII]. She told me to do Doctor Robert Buist's postgraduate diploma in orthomolecular nutrition to help people. Her husband Raphael was a medical doctor too. He did medicine in 1926. Here's a unique piece of experience from around 2003. I had pursued a part time master's degree in public Health with the University of NSW. I was notified in 2003 that I had failed my project in the degree and that they would only offer me the postgraduate diploma in public health. The reason being was that I had elected to study my nutrition software's Effectiveness as compared to the dietitian. If I found a very significant positive result I would be a millionaire and that's a financial conflict of interest that the then course coordinator Allen Hodgkinson did not want me to entertain so here I am! Now now now we can't have little flower going into a tall poppy can we now?

What is the one piece of career advice you wish someone gave you when you were younger?

Stop surfing all the time and study! I did not and was rejected from the honors program ... Oh yeah stop listening to Yes and Hawkwind ...

When did you get your first Big Break? How did you get it? How did it go?

No breaks for me! the enemy hates me so much. Because I have become a "GOODY TWO SHOES". My big break will be death. I always look after others and give them the shirt off my back. Even if it is a Gucci. Consequently I am as poor as a Church Mouse. I could not care about money, I care about People.

In layperson terms, what do you actually do at work?

I HELP PEOPLE WITH NUTRITION EDUCATION.