Nutrition/Vitamins, Minerals, Fatty Acids, Amino Acids,

Benefits of Alanine

(amino acid) Alanine is vital for the production of protein, essential for proper function of the central nervous system and helps form neurotransmitters. Only the L form of amino acids are constituents of protein. An important source of energy for muscle tissue, the brain and central nervous system; strengthens the immune system by producing antibodies; helps in the metabolism of sugars and organic acids.

Benefits of Glycine

(amino acid) The ability to inhibit neurotransmitter signals in the central nervous system.

Benefits of Glutamic Acid

(amino acid) The most common excitatory (stimulating) neurotransmitter in the central nervous system, has protective effects on the heart muscle in people with heart disease.

Benefits of COPPER Liver, shellfish, nuts, seeds, whole-grain products, beans, prunes

Plays an important role in iron metabolism. Helps make red blood cells

Benefits of VITAMIN C [ascorbic acid] Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts

vitamin C may lower the risk for some cancers, those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine. Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system

Benefits of Isoleucine

(amino acid) Helps preventing muscle protein breakdown during exercise, preventing muscle loss at high altitudes and prolonging endurance performance in the heat.

Benefits of Lysine

(amino acid) Helps with the building of muscle protein, assists in fighting herpes and cold sores. 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.

Benefits of Leucine

(amino acid) 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. Prevents the breakdown of muscle proteins.

Benefits of Histidine

(amino acid) Neurotransmitter, stimulant of gastric secretion, vasodilator, and blood pressure regulator.

Benefits of Hydroxyproline

(amino acid) Non-essential amino acid, a precursor of proline which is needed for collagen production.

Benefits of Glutamine

(amino acid) Serves as a source of fuel for cells lining the intestines, also used by white blood cells and is important for immune function.

Benefits of Cystine

(amino acid) Strengthens the protective lining of the stomach and intestines, which may help prevent damage caused by aspirin and similar drugs. Functions as an antioxidant and is a powerful aid to the body in protecting against radiation and pollution.

Benefits of Methionine

(amino acid) Supplies sulfur and other compounds required by the body for normal metabolism and growth. Improves memory recall in people with AIDS-related nervous system degeneration.

Benefits of VITAMIN K [phylloquinone, menadione] Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables

Activates proteins and calcium essential to blood clotting. May help prevent hip fractures

Benefits of SELENIUM Organ meats, seafood, walnuts, sometimes plants (depends on soil content), grain products

Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Helps regulate thyroid hormone activity

Benefits of VITAMIN E [alpha-tocopherol] Salad dressing, vegetables oil, margarine made with vegetables, wheat grain, leafy green nuts

Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer's disease. Supplements may protect against prostate cancer

Benefits of Vitamin B12 [cobalamin] Meat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilk. Macrocytic Anemia deficiency folate and vitamin B12 Test Schilling evaluate B12 stores

Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells

Benefits of VITAMIN B6[pyridoxal, pyridoxine, pyridoxamine] Meat, fish, poultry, legumes, tofu and other soy products, potatoes, non-citrus fruits such as bananas and watermelons

Aids in lowering homocysteine levels and may reduce the risk of heart disease. Helps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function.

Good food sources for Phenylalanine

Almonds, avocado, bananas, beans, brewer's yeast, brown rice bran, caseinate, cheese, corn, cottage cheese, dairy products, eggs, fish, lactalbumin, legumes, lima beans, meat, nuts, ovalbumin, peanuts, pickled herring, pumpkin seeds, seafood, seeds, sesame seeds, soy, whey, whole grains. Synthesis of alpha-acetaminocinnamic acid.

Good food sources for Tyrosine

Almonds, avocados, bananas, beans, brewer's yeast, brown rice bran, caseinate, cheese, cottage cheese, dairy products, eggs, fish, lactalbumin, legumes, lima beans, meat, milk, nuts, peanuts, pickled herring, pumpkin seeds, seafood, seeds, sesame seeds, soy, whey, whole grains.

Benefits of Proline

Amino acid Helps strengthen cardiac muscle, improves skin texture and aids collagen formation and helps contain the loss of collagen during aging.

Benefits of Phenylalanine

Amino acid Influences certain chemicals in the brain that relate to pain sensation. Helpful for some people with Parkinson's disease and has been used to treat chronic pain. It is used in elevating the mood since it is so closely involved with the nervous system. It helps with memory and learning. It has been used as an appetite suppressant.

Benefits of Serine

Amino acid Serine is required for the metabolism of fat, tissue growth and the immune system as it assists in the production of immunoglobulins and antibodies.

Good food sources for Proline

Avocados, beans, brewer's yeast, brown rice bran, caseinate, dairy products, eggs, fish, lactalbumin, legumes, meat, nuts, seafood, seeds, soy, whey, whole grains. Synthesized from ornithine and glutamic acid.

Benefits of POTASSIUM Meat, milk, fruits, vegetables, grains, legumes

Balances fluids in the body .Helps maintain steady heartbeat and send nerve impulses. Needed for muscle contractions. A diet rich in potassium seems to lower blood pressure. Getting enough potassium from your diet may benefit bones

Benefits of CHLORIDE Many foods, especially milk, eggs, liver, and peanuts

Balances fluids in the body. A component of stomach acid, essential to digestion

Benefits of SODIUM [ 2300 ] per day or less Salt, soy sauce, processed foods, vegetables

Balances fluids in the bodyHelps send nerve impulses. Needed for muscle contractionsImpacts blood pressure; even modest reductions in salt consumption can lower blood pressure

Good food sources for Tryptophan

Bananas, beans, brewer's yeast, brown rice bran, caseinate, cottage cheese, dairy products, dates, eggs, fish, lactalbumin, legumes, meat, milk, nuts, peanuts, protein (hydrolysis), seafood, seeds, soy, turkey, whey, whole grains. Synthetic: conversion of indole to gramine with methylation then interaction with acetylaminomalonic ester and hydrolysis.

Good food sources for Arginine

Beans, brewer's yeast, brown rice bran, carob, caseinate, chocolate, dairy products, eggs, fish, lactalbumin, legumes, meat, nuts, oatmeal, popcorn, raisins, seafood, seeds, sesame seeds, soy, sunflower seeds, whey, whole grains.

Good food sources for Lysine

Beans, brewer's yeast, brown rice bran, caseinate, cheese, dairy products, eggs, fish, lactalbumin, legumes, lima beans, meat, milk, nuts, potatoes, seafood, seeds, soy, whey, whole grains, yeast. Fermentation of glucose or other carbohydrates, synthesis from caprolactam.

Good food sources for Alanine

Beans, brewer's yeast, brown rice bran, caseinate, corn, dairy products, eggs, fish, gelatin, lactalbumin, legumes, meat, nuts, seafood, seeds, soy, whey, whole grains.

Good food sources for Isoleucine

Beans, brewer's yeast, brown rice bran, caseinate, corn, dairy products, eggs, fish, hemp seed, lactalbumin, legumes, meat, nuts, pumpkin seed, seafood, seeds, soy, squash seed, whey, whole grains. Synthetic: amination of alpha-bromo-beta-methylvaleric acid.

Good food sources for Leucine

Beans, brewer's yeast, brown rice bran, caseinate, corn, dairy products, eggs, fish, hemp seed, lactalbumin, legumes, meat, nuts, pumpkin seeds, seafood, seeds, soy, squash seeds, whey, whole grains. Synthetic: alpha-bromo acid.

Good food sources for Glycine

Beans, brewer's yeast, brown rice bran, caseinate, dairy products, eggs, fish, gelatin, lactalbumin, legumes, meat, nuts, seafood, seeds, soy, sugar cane, whey, whole grains. Reaction of ammonia with chloroacetic acid.

Good food sources for Hydroxyproline

Beans, brewer's yeast, brown rice bran, caseinate, dairy products, eggs, fish, gelatin, lactalbumin, legumes, meat, nuts, seafood, seeds, soy, whey, whole grains.

Good food sources for Aspartic Acid

Beans, brewer's yeast, brown rice bran, caseinate, dairy products, eggs, fish, lactalbumin, legumes, meat, nuts, seafood, seeds, soy, sugar beet molasses, whey, whole grains, young sugar cane. Hydrolysis of asparagine. Reaction of ammonia with diethyl fumarate.

Good food sources for Asparagine

Beans, brewer's yeast, brown rice bran, caseinate, dairy products, eggs, fish, lactalbumin, legumes, meat, nuts, seafood, seeds, soy, whey, whole grains.

Good food sources for Histidine

Beans, brewer's yeast, brown rice bran, caseinate, dairy products, eggs, fish, lactalbumin, legumes, meat, nuts, seafood, seeds, soy, whey, whole grains.

Good food sources for Threonine

Beans, brewer's yeast, brown rice bran, caseinate, dairy products, eggs, fish, lactalbumin, legumes, meat, nuts, seafood, seeds, soy, whey, whole grains.

Good food sources for Cystine

Beans, brewer's yeast, brown rice bran, caseinate, dairy products, eggs, fish, lactalbumin, legumes, meat, nuts, seafood, seeds, soy, whey, whole grains. Hydrolysis of keratin.

Good food sources for Serine

Beans, brewer's yeast, brown rice bran, caseinate, dairy products, eggs, fish, lactalbumin, legumes, meat, nuts, seafood, seeds, soy, whey, whole grains. Synthesized from glycine.

Good food sources for Methionine

Brewer's yeast, caseinate, dairy products, eggs, fish, lactalbumin, meat, seafood, whey. Synthesized from HCN, acrolein and methyl mercaptan.

Benefits of CALCIUM Helps to prevent Osteoporosis. Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables, such as broccoli and kale (but not spinach or Swiss chard, which have binders that lessen absorption)

Builds and protects bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure

Good food sources for Valine

Dairy products and red meat. Whey protein and egg protein supplements.

Benefits of FLUORIDE Water that is fluoridated, toothpaste with fluoride, marine fish, teas

Encourages strong bone formationKeeps dental cavities from starting or worsening

Benefits of CHROMIUM Meat, poultry, fish, some cereals, nuts, cheese

Enhances the activity of insulin, helps maintain normal blood glucose levels, and is needed to free energy from glucose

Benefits of n-6 polyunsaturated fatty acids (linoleic acid)

Essential component of structural membrane lipids, involved with cell signaling, and precursor of eicosanoids. Required for normal skin function.

Benefits of VITAMIN A: Beef, liver, eggs, shrimp, fish, milk, red peppers, Cantaloupe, dried apricots, sweet potatoes, carrots, pumpkins, squash, mango, turnip, green

Essential for vision. Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts

Benefits of PHOSPHORUS Wide variety of foods, including milk and dairy products, meat, fish, poultry, eggs, liver, green peas, broccoli, potatoes, almonds

Helps build and protect bones and teeth. Part of DNA and RNA. Helps convert food into energy. Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells

Benefits of BIOTIN Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish

Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair

Benefits of NIACIN {vitamin B3, nicotinic acid} Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter

Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous system. Pellagra is deficiency Vit B3 [diarrhea, dermatitis, dementia, death

Benefits of PANTOTHENIC ACID {vitamin B5} Chicken, whole grains, mushroom, avocado, tomato products

Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin

Benefits of RIBOFLAVIN{vitamin B2} Milk, yogurt, cheese, grains, cereal, liver

Helps convert food into energy. Needed for healthy skin, hair, blood, and brain

Benefits of THIAMIN {vitamin B1} Pork chops, ham, soymilk, watermelon, acorn squats

Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain

Benefits of MANGANESE Nuts, legumes, whole grains, tea

Helps form bonesHelps metabolize amino acids, cholesterol, and carbohydrates

Benefits of SULFUR Protein-rich foods, such as meats, fish, poultry, nuts, legumes

Helps form bridges that shape and stabilize some protein structures. Needed for healthy hair, skin, and nails

Benefits of ZINC Red meat, poultry, oysters and some other seafood, fortified cereals, beans, nuts

Helps form many enzymes and proteins and create new cells.Frees vitamin A from storage in the liver. Needed for immune system, taste, smell, and wound healing. When taken with certain antioxidants, zinc may delay the progression of age-related macular degeneration

Benefits of IRON Pregnant 27mg/day Test zinc protoporphynin/heme ratio{ ZPP/H} Iron status serum ferritin to confirm iron deficiency Koiloychia {spoon shape nail{ Red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products

Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones

Benefits of VITAMIN D {calciferol} Low Vit D results of Osteomalacia1 is the softening of bones. Fortified milk or margarine, fortified cereals, fatty fish

Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures

Benefits of CHOLINE Many foods, especially milk, eggs, liver, and peanuts

Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Plays a role in metabolizing and transporting fats

Good food sources for Citruline

Melons; Watermelon, Cantaloupe, Cucumber.

Benefits of Magnesium Sulfate Green vegetables such as spinach and broccoli, legumes, cashews, sunflower seeds and other seeds, halibut, whole-wheat bread, milk

Needed for many chemical reactions in the body. Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure. Helps build bones and teeth

Good food sources n-6 polyunsaturated fatty acids linoleic acid

Nuts, seeds, and vegetable oils such as soybean, safflower, and corn oil.

Benefits of IODINE Iodized salt, processed foods, seafood

Part of thyroid hormone, which helps set body temperature and influences nerve and muscle function, reproduction, and growth. Prevents goiter and a congenital thyroid disorder

Three Forms of Vitamin A

Retinol, retinal, and retinoic acid — three active forms of vitamin A in the body — are retinoids, "preformed" vitamin A. Beta carotene can easily be converted to vitamin A as needed

Good food sources polyunsaturated fatty acids α-linolenic acid

Vegetable oils such as soybean, canola, and flax seed oil, fish oils, fatty fish, with smaller amounts in meats and eggs

Benefits of FOLIC ACID [folate, folacin] Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juice

Vital for new cell creation. Helps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart disease risk. May reduce risk for colon cancer. Offsets breast cancer risk among women who consume alcohol

Benefits of Tyrosine

amino acid Helps in suppressing the appetite and reducing body fat, production of skin and hair pigment, the proper functioning of the thyroid as well as the pituitary and adrenal gland.

Benefits of Valine

amino acid Promotes mental vigor, muscle coordination and calm emotions. Preventing muscle loss at high altitudes.

Benefits of Tryptophan

amino acid is essential for the production of the B vitamin, niacin, which is vital for the brain to manufacture the key neurotransmitter, serotonin. It enhances the release of growth hormones, and suppresses the appetite.