Nutrition

Benefits of Glutathione

(amino acid) A significant component of the collective antioxidant defenses, and a highly potent antioxidant and antitoxin in its own right.

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 Threonine

(amino acid) Threonine is important for the formation of many proteins and tooth enamel, collagen, and elastrin. It metabolizes fat and prevents the buildup of fat in the liver, and is useful with intestinal disorders, and indigestion. Antiulcer.

Benefits of Tryptophan

(amino acid) Tryptophan 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.

Good food sources for Ornithine

Meat, fish, dairy, and eggs.

Good food sources for VITAMIN B6(pyridoxal, pyridoxine, pyridoxamine)

Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons

Good food sources for POTASSIUM

Meat, milk, fruits, vegetables, grains, legumes

Good food sources for Glutamic Acid

Meat, poultry, fish, eggs, dairy products, and protein-rich plant foods

Good food sources for NIACIN (vitamin B3, nicotinic acid)

Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter

Good food sources for Vitamin B12(cobalamin)

Meat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilk

Good food sources for CHROMIUM

Meat, poultry, fish, some cereals, nuts, cheese

Good food sources for THIAMIN (vitamin B1)

Pork chops, ham, soymilk, watermelons, acorn squash

Benefits of Arginine

(amino acid) Arginine is vital for the production of protein. Only the L form of amino acids are constituents of protein. Arginine crosses the blood-brain barrier, is a precursor for nitric oxide and is a responsible for the secretion of hormones such as growth hormone, glucagon and insulin. Assists in wound healing, helps remove excess ammonia from the body, stimulates immune function, and promotes secretion of several hormones, including glucagon, insulin, and growth hormone.

Benefits of Asparagine

(amino acid) Asparagine is a non-essential amino acid that the body can manufacture in the liver. Only the L form of amino acids are constituents of protein.

Benefits of Aspartic Acid

(amino acid) Combines with other amino acids to form compounds that absorb and remove toxins from the bloodstream.

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 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 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 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 Ornithine

(amino acid) Induces the release of growth hormone in the body, which in turn helps with fat metabolism. It is required for a properly functioning immune system and liver and assists in ammonia detoxification and liver rejuvenation. Helps in healing and repairing skin and tissue.

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 Taurine

(amino acid) Is needed for fat digestion, absorption of fat-soluble vitamins, the control of cholesterol serum levels in the body, maintaining cell membrane integrity.

Benefits of Citruline

(amino acid) It is used for the detoxification of ammonia, a byproduct of protein breakdown, and in the treatment of fatigue. It is also thought to stimulate the immune system.

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 Valine

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

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.

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)

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

Benefits of SELENIUM

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

Benefits of VITAMIN E (alpha-tocopherol)

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)

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)

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.

Benefits of COPPER

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

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.

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

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

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

Benefits of SODIUM

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 VITAMIN K(phylloquinone, menadione)

Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables

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 Glutamine

Beans, brewer's yeast, brown rice bran, caseinate, dairy products, eggs, fish, lactalbumin, legumes, meat, nuts, seafood, seeds, soy, whey, whole grains. Hydrolysis of gluten, beet root or other proteins.

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 Taurine

Brewer's yeast, caseinate, dairy products, eggs, fish, lactalbumin, meat, ox bile, seafood.

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

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 Total Fat

Butter, margarine, vegetable oils, whole milk, visible fat on meat and poultry products, invisible fat in fish, shellfish, some plant products such as seeds and nuts, and bakery products.

Benefits of PANTOTHENIC ACID (vitamin B5)

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

Good food sources for Valine

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

Benefits of FLUORIDE

Encourages strong bone formationKeeps dental cavities from starting or worsening

Benefits of Total Fat

Energy source and when found in foods, is a source of n-6 and n-3 polyunsaturated fatty acids. Its presence in the diet increases absorption of fat soluble vitamins and precursors such as vitamin A and pro-vitamin A carotenoids.

Benefits of CHROMIUM

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

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 VITAMIN C (ascorbic acid)

Foods rich in vitamin C may lower the risk for some cancers, including 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

Good food sources for 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

Good food sources for VITAMIN D(calciferol)

Fortified milk or margarine, fortified cereals, fatty fish

Good food sources for Glutathione

Fresh and frozen fruits and vegetables, fish, meat, asparagus, avocado, and walnuts

Good food sources for VITAMIN C(ascorbic acid)

Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts

Good food sources for MAGNESIUM

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

Benefits of PHOSPHORUS

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

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)

Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous system

Benefits of RIBOFLAVIN(vitamin B2)

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

Benefits of THIAMIN (vitamin B1)

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

Benefits of MANGANESE

Helps form bonesHelps metabolize amino acids, cholesterol, and carbohydrates

Benefits of SULFUR

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

Benefits of ZINC

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

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)

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

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

Benefits of Fiber

Improves laxation, reduces risk of coronary heart disease, assists in maintaining normal blood glucose levels.

Good food sources for Fiber

Includes dietary fiber naturally present in grains (such as found in oats, wheat, or unmilled rice) and functional fiber synthesized or isolated from plants or animals and shown to be of benefit to health

Benefits of polyunsaturated fatty acids (α-linolenic acid)

Involved with neurological development and growth. Precursor of eicosanoids

Good food sources for IODINE

Iodized salt, processed foods, seafood

Good food sources for MOLYBDENUM

Legumes, nuts, grain products, milk

Good food sources for COPPER

Liver, shellfish, nuts, seeds, whole-grain products, beans, prunes

Good food sources for CHOLINE

Many foods, especially milk, eggs, liver, and peanuts

Good food sources for BIOTIN

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

Good food sources for Citruline

Melons; Watermelon, Cantaloupe, Cucumber.

Good food sources for RIBOFLAVIN(vitamin B2)

Milk, yogurt, cheese, whole and enriched grains and cereals, liver

Benefits of MAGNESIUM

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

Benefits of Saturated and trans fatty acids, and cholesterol

No required role for these nutrients other than as energy sources was identified; the body can synthesize its needs for saturated fatty acids and cholesterol from other sources.

Good food sources for MANGANESE

Nuts, legumes, whole grains, tea

Good food sources n-6 polyunsaturated fatty acids (linoleic acid)

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

Good food sources for SELENIUM

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

Benefits of MOLYBDENUM

Part of several enzymes, one of which helps ward off a form of severe neurological damage in infants that can lead to early death

Benefits of IODINE

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

Good food sources for SULFUR

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

Benefits of Carbohydrate

RDA based on its role as the primary energy source for the brain; AMDR based on its role as a source of kilocalories to maintain body weight

Good food sources for IRON

Red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products

Good food sources for ZINC

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

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 for CHLORIDE

Salt (sodium chloride), soy sauce, processed foods

Good food sources for SODIUM

Salt, soy sauce, processed foods, vegetables

Good food sources Saturated and trans fatty acids, and cholesterol

Saturated fatty acids are present in animal fats (meat fats and butter fat), and coconut and palm kernel oils. Sources of cholesterol include liver, eggs, and foods that contain eggs such as cheesecake and custard pies.

Good food sources for VITAMIN A

Sources of retinoids: beef, liver, eggs, shrimp, fish, fortified milk, cheddar cheese, Swiss cheese. Sources of beta carotene: sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens

Good food sources for Carbohydrate

Starch and sugar are the major types of carbohydrates. Grains and vegetables (corn, pasta, rice, potatoes, breads) are sources of starch. Natural sugars are found in fruits and juices. Sources of added sugars are soft drinks, candy, fruit drinks, and desserts

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)

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

Good food sources for FLUORIDE

Water that is fluoridated, toothpaste with fluoride, marine fish, teas

Good food sources for PHOSPHORUS

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

Good food sources for VITAMIN E(alpha-tocopherol)

Wide variety of foods, including vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts

Good food sources for PANTOTHENIC ACID (vitamin B5)

Wide variety of nutritious foods, including chicken, whole grains, broccoli, mushrooms, avocados, tomato products

Good food sources for CALCIUM

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)