Aplastic Anemia Research BLOG

Vitamins and Nutrients List

From the Introduction of "A Prescription for Nutritional Healing" by Dr. James F. Balch and Phyllis A. Balch, C.N.C. ISBN 0-89529-429-X (I highly recommend purchasing this book):

"'A wise man should consider that health is the greatest of human blessings.'; - Hippocrates;"

Think of the body as being composed of millions of tiny little engines...In order for engines to work right, they require specific fuels...For us, much of the fuel we give our engines come from the things we eat. The foods we eat contain nutrients. These nutrients come in the form of vitamins, mineral, hydrocarbons, water, enzymes, amino acids, and fats. It is these nutrients that allow us to sustain life...Nutrients are involved in all body processes from combating illness to repairing tissues to thinking...their common goal is to keep us going.

When we do not give ourselves the proper nutrients, we can cause great harm to the body by impairing its normal function. The problem with most of use is we do not get what we need from our "modern diet". By understanding the principles of holistic nutrition...we can improve the state of our health, stave off disease and maintain a harmonious balance in the way nature intended."

From P,14, of the same book:

"The healthiest foods are those that have been grown organically. These foods are grown without the use of insecticides, herbicides, artificial fertilizers, or growth stimulating chemicals...All foods must be thoroughly washed using a vegetable brush and allowed to soak for ten minutes in fresh, clean filtered water...vegetables should be eaten raw as much as possible. Vitamins and enzymes are extremely sensitive to heat and are destroyed in the cooking process."

Although I was taking a fair number of vitamins and supplements while I was in the worst shape to help get me back in balance, I am now seeking ways to get my nutrition from natural sources. I now only take a multi-vitamin and the supplements necessary to replace things sweated out during my sauna. The intent of these charts is to help me (and you) determine the best ways to get the necessary nutrients into my system.

A Work in Process - See also the Sources List

Nutrient	AKA	RDA Men	RDA Women	Benefit	Cautions Comments	Sources
Additives				Prevent spoilage & rancidity, ehnace flavor & appearance, boost nutritional content -	May cause allergice reactions & exacerbate certaion medical conditions. Foods That Harm, Foods that Heal P,11,
B Vitamins						See Individual Vitamin B's
Beta Carotene				Food containing Beta Carotene is converted to Vitamin A in the liver.	Pregnant women and peopl with liver disease can comsume too much Vitamin A.
Biotin				Aids in cell growth and metabolism of carbs, fats and proteins. Promotes healthy bone marrow.		Cooked egg yolk, fish, meat, milk, poultry, soybeans, whole grains, yeast.
Boron
Calcium		1000 mg	1000 mg	Keeps bones strong and prevents them from becoming brittle.
Carbohydrate
Choline				Regulation of gall bladder and liver function.		Egg yolks, legumes, meat, milk, whole grain cereals.
Chromium		50 - 200 mg	50 - 200 mg	helps maintain the body's balance of glucose (blood sugar) and is required for the body to release the energy from the glucose
Coenzyme Q10	Ubiquinone	N/A	N/A	A vitamin-like substance that resemble Vit E but may be an even more powerful antioxidant.	Provides immense benefits ot the immune system.	Mackerel, salmon, sardines.
Copper		1.5 - 3.0 mg	1.5 - 3.0 mg	Helps absorb iron and heals wounds
Cycloallin				Anticoagulant helps protect against heart disease
Fiber
Flouride		3.8 mg	3.1 mg
Folate	Folic Acid	200 mg	180 mg	Essential for new cell development, important in DNA synthesis and cell division and replication.	Considered a brain food.	Barley, beans, bran, brewer's yeast, brown rice, cheese, chicken, orange, leafy greens, lamb, lentils, pork, root vegetables, salmon, tuna, whole grains, yeast
Histidine		N/A	N/A	needed for growth and for the repair of tissue, as well as the maintenance of the myelin sheaths that act as protector for nerve cells. It is further required for the manufacture of both red and white blood cells, and helps to protect the body from damage caused by radiation and in removing heavy metals from the body. In the stomach, histidine is also helpful in producing gastric juices, and people with a shortage of gastric juices or suffering from indigestion, may also benefit from this nutrient.
Iodine		150 ug	150 mg
Iron		10 mg	15 mg	Essential for the transport and release of oxygen throughout the body
Isoleucine		12 mg/kg	12 mg/kg	promote muscle recovery after physical exercise and on its own it is needed for the formation of hemoglobin as well as assisting with regulation of blood sugar levels as well as energy levels. It is also involved in blood-clot formation.
L Glutathione
Leucine		16 mg/kg	16 mg/kg	Leucine helps with the regulation of blood-sugar levels, the growth and repair of muscle tissue (such as bones, skin and muscles), growth hormone production, wound healing as well as energy regulation. It can assists to prevent the breakdown of muscle proteins that sometimes happen after trauma or severe stress. It may also be beneficial for individuals with phenylketonuria-a condition in which the body cannot metabolize the amino acid phenylalanine
Lysine		12 mg/kg	12 mg/kg	It is required for growth and bone development in children, assists in calcium absorption and maintaining the correct nitrogen balance in the body and maintaining lean body mass. Furthermore it is needed to produce antibodies, hormones, enzymes, collagen formation as well as repair of tissue.
Magnesium		400 mg	400 mg	Helps maintain healthy energy production processes, bones, muscles and nerves.
Molybdenum
NAC	N-Acetyl l-Cystine
Pantothenic Acid	Calcium Pantothenate
Phosphorous		700 mg	700 mg
Potassium
Protein				Essential Building Block of Life
Selenium		70 mg	55 mg	Supports Vitamin E May be useful in preventing cancer
Threonine		8 mg/kg	8 mg/kg	It is required to help maintain the proper protein balance in the body, as well as assist in the formation of collagen and elastin. It is further involved in liver functioning (including fighting fatty liver), lipotropic functions when combined with aspartic acid and methionine as well as assisting the immune system by helping the production of antibodies and promotes thymus growth and activity. Other nutrients are also better absorbed when threonine is present, and it has also been used as part treatment of mental health
Tryptophan		3 mg/kg	3 mg/kg	Required for the production of niacin (vitamin b3). It is used by the human body to produce serotonin, a neurotransmitter that is important for normal nerve and brain function. Serotonin is important in sleep, stabilizing emotional moods, pain control, inflammation, intestinal peristalsis, etc.	Supplementation with high dosage of this amino acid could lead to gastrointestinal upsets, headaches, sleepiness and anxiety
Valine		25 mg/kg	25 mg/kg	Needed for muscle metabolism, repair and growth of tissue and maintaining the nitrogen balance	Very high levels of valine can cause symptoms such as a crawling sensation on the skin, as well as hallucinations.
Vanadium
Vitamin A		1000 mg	800 mg	Prevents night blindness, eye problems and skin dosorders. Enhances immunity. Acts as an antioxidant and helps protect cells from disease.	Too much Vitamin A in supplement form can be dangerous causes dry skin, headaches, jopint pain an insomnia.	Fish liver oils, aniumal livers, green & yellow fruits & veggies.
Vitamin B1	Thiamin	1.7 mg	1.1 mg	Enhances circulation abd blood formation. Stable Appetite		Dried Beans, brown rice, egg yoks, fish, liver, peanuts, peas, pork, poultry, soybeans, grains.
Vitamin B12	Cyanocobolamine	2 mg	2 mg	Prevents anemia. Protects your nervous system and supports both bone growth and metabolism		Blue cheese, cheese, clams, eggs, herrings, kidney, liver, mackerel, milk, seafood, tofu.
Vitamin B2	Riboflavin	1.7 mg	1.3 mg	Riboflavin aids your eyes and works for healthier skin and energy metabolism.		Beans, cheese, eggs, fish, meat, milk, poultry, spinach, yogurt.
Vitamin B3	Niacin	19 mg	15 mg	Niacin helps your metabolism, improves the condition of your skin, and supports both the digestive and nervous systems		Beef, broccoli, carrots, cheese, corn flour, eggs, fish, milk, pork, potatoes, tomatoes, whole wheat
Vitamin B5	Pantothenic Acid			Needed to produce vital steroids and cortisone in the adrenal gland - The antistress vitamin.		Beans, beef, eggs, fish, pork, vegetables, whole wheat.
Vitamin B6	Pyridoxine	2 mg	1.6 mg	Needed for DNA and RNA synthesis. Allows you to think more clearly, supports the immune system and hormone activity	Involved in more bodily functions than any other single nutrient.	Brewer's yeast, carrots, chicken, eggs, fish, meat, peas, spinach, sunflower sds, walnuts, sht germ
Vitamin C	Ascorbic Acid	60 mg	60 mg	Helps prevent disease and infection and promotes the body's absorption of iron. It also helps bones grow, is involved in the formation of scar tissue, and strengthens the blood vessels	Too much causes cramps and diarrhea.
Vitamin D	Cholecalciferol	5 - 10 mg	5 - 10 mg	Vitamin D fortifies the bones and plays supporting roles in the maintenance of your brain, pancreas, skin, muscles, reproductive organs and immune system.	Most people get enough D3 from the natural sunlight, but D1 and D2 are obtained from seafoods (especially fatty fish) animal and fish organs (liver) and organically produced dairy products.
Vitamin E	d-Alpa Tocopheryl Succinate	10 mg	8 mg	helps give you healthy skin, can heal scars, and even protects the lungs from air pollutants
Vitamin K		65 ug	60 ug	Needed for blood clotting and may play a role in bone formation. Converts glucose into glycogen for storage in liver.	Avoid megadosing of supplements (especially if pregnant). Antibiotics interfere with the absorption of vitamin K.	Alfalfa, broccoli, leafy veg, soybeans, molasses, bruss srts, caulf, egg yolk, liver, oatmeal, oats
Zinc		15 mg	12 mg	Heals wounds and aids in making genetic materials and proteins.

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