Baking ware, fireworks and car parts are good for your health? Well, not exactly, but major components of those items are essential to your daily health...more importantly for us, your brain health. See what you should be eating to stay healthy in this entertaining new ebook.
This document provides information about general wellness and nutrition from Neville Loh, a fitness specialist. It discusses how people can lose weight or gain muscle through diet and exercise, as well as common ailments from improper methods. General wellness is defined as having a healthy weight through consuming the right amount of nutrition for one's needs. Methods for losing weight include exercising, going on diets, consuming slimming pills, or liposuction, while gaining muscle involves gym workouts, excessive eating, weight gainers, or protein shakes. The document recommends achieving weight goals through a healthy diet with sufficient nutrients and correct supplementation. It emphasizes the importance of a balanced diet to meet the body's various nutritional needs.
This document discusses various amino acids and their benefits for bodybuilders. It provides details on 8 essential amino acids - histidine, lysine, phenylalanine, methionine, BCAAs (leucine, isoleucine, valine) and their roles in muscle growth, fat loss, hormone production, and more. The document emphasizes that a balanced intake of all amino acids is important for health and recommends dosages for individual supplementation.
This document discusses guidelines for a healthy diet and eating patterns. It recommends eating 3 meals per day with protein at each meal, reducing carbohydrates, and not eating after dinner or within 3 hours of sleeping. Specific dietary recommendations include choosing whole, minimally processed foods; focusing on lean proteins, fruits, vegetables and healthy fats; and limiting added sugars and refined carbohydrates. The document also outlines which macronutrients and micronutrients are essential to consume from dietary sources.
For information on Herbalife products or for help with your Nutrition please contact me on:
email: healthyestelle@gmail.com
skype: starestelle59
1. The macro and micro nutrients the body requires
2. The main functions of each nutrient
3. The best food sources for each nutrient
4. The five different food groups
5. The main nutrients of each of the food groups
6. Recommended daily servings
7. The main nutrients you receive from fruit and vegetables
8. Why these nutrients are so important for you
9. Four key nutrients, vitamin C, vitamin A and potassium
This document defines proteins and discusses their functions and importance for the human body. It notes that proteins are essential building blocks that provide amino acids and are commonly recommended at a minimum of 50 grams per day. The document then covers various functions of proteins such as antibodies, enzymes, hormones, structural proteins, and transport proteins. It also discusses excesses of protein intake and the importance of a balanced diet with sufficient protein.
This document defines proteins and discusses their functions, sources, and importance for the human body. It notes proteins are essential building blocks that provide amino acids and are commonly recommended at a minimum of 50 grams per day. The document then covers various functions of proteins like antibodies, enzymes, hormones, and structural roles. It discusses excesses and deficiencies of protein as well as complete proteins and protein requirements.
Nutrition involves six classes of nutrients that provide energy, building blocks, and regulate bodily functions. There are macro and micronutrients where macros like carbohydrates, lipids and proteins are needed in large quantities for energy and micronutrients like vitamins and minerals are needed in smaller amounts. A balanced diet incorporates a variety of foods to obtain all essential nutrients but should limit refined carbohydrates, saturated fats, and excess calories. Maintaining a healthy weight through diet and exercise can help prevent diseases like diabetes and cardiovascular disease.
This document discusses the six major types of nutrients - carbohydrates, proteins, fats, vitamins, minerals, and water. It explains the roles and health impacts of each nutrient type. Carbohydrates, proteins and fats provide energy and help build tissues, while vitamins and minerals regulate body processes without providing energy. Each nutrient is essential and performs unique functions in maintaining health. Getting a balance of nutrients during teenage years improves long-term health by supporting growth and reducing risks such as osteoporosis.
This document provides information about general wellness and nutrition from Neville Loh, a fitness specialist. It discusses how people can lose weight or gain muscle through diet and exercise, as well as common ailments from improper methods. General wellness is defined as having a healthy weight through consuming the right amount of nutrition for one's needs. Methods for losing weight include exercising, going on diets, consuming slimming pills, or liposuction, while gaining muscle involves gym workouts, excessive eating, weight gainers, or protein shakes. The document recommends achieving weight goals through a healthy diet with sufficient nutrients and correct supplementation. It emphasizes the importance of a balanced diet to meet the body's various nutritional needs.
This document discusses various amino acids and their benefits for bodybuilders. It provides details on 8 essential amino acids - histidine, lysine, phenylalanine, methionine, BCAAs (leucine, isoleucine, valine) and their roles in muscle growth, fat loss, hormone production, and more. The document emphasizes that a balanced intake of all amino acids is important for health and recommends dosages for individual supplementation.
This document discusses guidelines for a healthy diet and eating patterns. It recommends eating 3 meals per day with protein at each meal, reducing carbohydrates, and not eating after dinner or within 3 hours of sleeping. Specific dietary recommendations include choosing whole, minimally processed foods; focusing on lean proteins, fruits, vegetables and healthy fats; and limiting added sugars and refined carbohydrates. The document also outlines which macronutrients and micronutrients are essential to consume from dietary sources.
For information on Herbalife products or for help with your Nutrition please contact me on:
email: healthyestelle@gmail.com
skype: starestelle59
1. The macro and micro nutrients the body requires
2. The main functions of each nutrient
3. The best food sources for each nutrient
4. The five different food groups
5. The main nutrients of each of the food groups
6. Recommended daily servings
7. The main nutrients you receive from fruit and vegetables
8. Why these nutrients are so important for you
9. Four key nutrients, vitamin C, vitamin A and potassium
This document defines proteins and discusses their functions and importance for the human body. It notes that proteins are essential building blocks that provide amino acids and are commonly recommended at a minimum of 50 grams per day. The document then covers various functions of proteins such as antibodies, enzymes, hormones, structural proteins, and transport proteins. It also discusses excesses of protein intake and the importance of a balanced diet with sufficient protein.
This document defines proteins and discusses their functions, sources, and importance for the human body. It notes proteins are essential building blocks that provide amino acids and are commonly recommended at a minimum of 50 grams per day. The document then covers various functions of proteins like antibodies, enzymes, hormones, and structural roles. It discusses excesses and deficiencies of protein as well as complete proteins and protein requirements.
Nutrition involves six classes of nutrients that provide energy, building blocks, and regulate bodily functions. There are macro and micronutrients where macros like carbohydrates, lipids and proteins are needed in large quantities for energy and micronutrients like vitamins and minerals are needed in smaller amounts. A balanced diet incorporates a variety of foods to obtain all essential nutrients but should limit refined carbohydrates, saturated fats, and excess calories. Maintaining a healthy weight through diet and exercise can help prevent diseases like diabetes and cardiovascular disease.
This document discusses the six major types of nutrients - carbohydrates, proteins, fats, vitamins, minerals, and water. It explains the roles and health impacts of each nutrient type. Carbohydrates, proteins and fats provide energy and help build tissues, while vitamins and minerals regulate body processes without providing energy. Each nutrient is essential and performs unique functions in maintaining health. Getting a balance of nutrients during teenage years improves long-term health by supporting growth and reducing risks such as osteoporosis.
Nutrition is the science of food and its relationship to health. A balanced diet provides calories from carbohydrates, proteins, and fats in a 60:20:20 ratio and supplies micronutrients. Carbohydrates like starch are the primary energy source and provide 4 calories per gram, while proteins build body tissues and fats supply 9 calories per gram and aid nutrient absorption. A balanced diet containing fibers, unsaturated fats like omega-3s, and less than 250mg of cholesterol daily supports health.
NDU Term Paper | Introduction To Nutrition - Athletes NutritionNaja Faysal
Athletes need to carefully manage their nutrition to support their performance. Following the food guide pyramid can help athletes get the right balance of carbohydrates, proteins, vitamins, minerals, and water. In particular, carbohydrates provide energy, proteins help build muscle, and staying hydrated through drinking water is essential to prevent dehydration, especially when exercising in hot conditions.
1) Learning healthy eating habits from a young age helps people stay healthy throughout their lives.
2) Food provides nutrients and calories that fuel the body and support physical and mental functioning. Making informed choices depends on understanding nutrition.
3) Multiple factors influence food choices, including hunger, appetite, emotions, family and culture, friends, environment, time, money, and advertising.
This document discusses the protein supplement company J&M Burke Enterprises and its founders Jim and Mary Jo Burke. It states that the company offers the greatest career training in network marketing and that Jim and Mary Jo Burke have reached the top rank of Presidential Master Coordinators, which has been acclaimed and rewarded. The summary provides the high-level information about the company and its leadership in 3 sentences.
This document provides recipes focused on preserving memory and brain health. It discusses the memory-boosting benefits of ingredients like avocado, berries, eggs, fish, nuts and herbs. Three recipes are then presented: Avocado Toast containing avocado and eggs; a Blueberry Goat Cheese Salad with lettuce, berries and walnuts; and a Caesar Salad with an Avocado Vinaigrette featuring avocado, lemon and olive oil.
This document provides tips for burning fat, including eating specific fat-burning foods and adding fat boosters to your diet. It recommends foods like poultry, salmon, citrus fruits, apples, berries, oatmeal, vegetables, beans, eggs, almonds, walnuts and pine nuts which help burn fat due to their protein, fiber, vitamin, mineral and fatty acid content. It also suggests adding fat boosters like mustard and onions to meals to further increase metabolism and fat loss. The document provides details on how these foods help burn fat and tips on incorporating them into a diet for weight loss.
Bodybuilding supplements are dietary supplements marketed to bodybuilders and athletes for purposes like building muscle mass. Common supplements include protein, creatine, amino acids, vitamins, and fat burners. While some supplements like protein can help with muscle growth, others provide few benefits and have potential side effects. Dietary supplements are treated as foods and not rigorously tested for safety before sale. Precise dosing is difficult given variability between brands.
Physical education sports and nutrition class XII-UNIT 2 PPTKirtiSharma253
This document discusses sports nutrition and provides information about macro and micronutrients. It explains that a balanced diet contains adequate amounts of all necessary nutrients for growth and maintenance. Factors like age, gender, profession, body weight, and specific sports affect dietary needs. Macro nutrients like carbohydrates, fats, and proteins provide energy and support tissue repair, while micro nutrients like vitamins and minerals enable various metabolic processes and support bone and muscle function. Maintaining proper nutrition is important for athletes to support their training and performance.
This document discusses nutrition and macronutrients for better health and fitness. It defines nutrients as including carbohydrates, proteins, fats, vitamins, minerals, and water. It then discusses macronutrients like carbohydrates, proteins, and fats in more detail, explaining their roles and recommended daily intake percentages. Micronutrients like antioxidants and dietary reference intakes are also covered. The importance of water and energy balance is explained.
Proteins are essential components that are required for growth, repair, and maintenance of tissues. They are made up of amino acids, including eight essential amino acids that must be obtained through diet. Proteins are classified based on their amino acid content as complete, partially complete, or incomplete. Complete proteins from animal sources contain all essential amino acids, while plant proteins are typically partially complete or incomplete. Consuming complementary plant proteins can improve their nutritional value. Proteins are needed for many important bodily functions and a deficiency can lead to health issues.
Jack Oughton - Compiled Health and Fitness Guides.pdfJack Oughton
This document provides guidelines and tips for successful dieting and weight loss. It discusses the importance of not drastically restricting calories, which can harm the body. Instead, it recommends focusing on eating lean proteins, healthy fats, fruits and vegetables for carbohydrates. Specific tips include getting an accountability partner, meal planning, and reading nutrition labels carefully. The document also discusses ways to boost metabolism, such as building muscle through exercise, maintaining adequate protein intake, controlling stress levels, and using spicy ingredients.
Post Exercise Meals – Don’t Spoil All Your Hard Work Put in the WorkoutOoWomaniya
Working out every day for an hour or two? But still, no result to be seen? That might be because you are consuming wrong post workout meals. Check out the article for more details.
This document discusses various topics related to nutrition and energy balance in the human body. It begins by defining key terms like food, nutrients, nutrition, diet, and balanced diet. It then discusses basal metabolic rate (BMR), factors that affect BMR, and methods to calculate BMR and total energy expenditure. The document also covers energy balance, malnutrition, obesity, and provides recommendations for a balanced diet. Various types of malnutrition like kwashiorkor and marasmus are described along with their causes and clinical manifestations.
This document summarizes 8 foods that aid weight loss and provides details on each food. It discusses eggs, kale, yogurt, dark chocolate, salmon, chicken, cottage cheese, and grapefruit. For each food, it highlights nutritional benefits and cites studies showing how each food can help with weight loss. The document also discusses 7 foods that help sleep, such as yogurt, cherries, turkey, oatmeal, chamomile, lettuce, and 8 superfoods that can be grown at home, including kale, mint, sweet potato, beets, blueberries, chia seeds, tomatoes, and garlic.
The document provides information on diet, nutrition, and physical activity. It discusses what constitutes a healthy diet and explains the major food groups. It emphasizes eating a variety of fruits and vegetables, whole grains, lean proteins and drinking water. It stresses that physical activity is important for maintaining good health and reducing risks of diseases. A sample daily diet timetable is also provided, recommending small, frequent meals and limiting late night eating.
Proteins are made up of amino acids and perform many essential functions in the body. They are needed for growth, maintenance, as enzymes, hormones, and for fluid balance regulation. There are 20 amino acids, 9 of which the body cannot synthesize and must obtain through diet. High quality proteins come from animal sources like meat and dairy, while plant proteins may be limiting in some amino acids. Recommended daily protein intake is 0.8 grams per kilogram of body weight.
Covers all the major vitamins, minerals and trace elements needed for proper nutrition, especially when it comes to brain health. Made while I was at Interactive Metronome, this eBook addresses the importance of eating right when it comes to neurological disorders, memory, processing speed, reading and math fluency, and general decision making.
>Effect's of food on mood
>What are the effect's of food on brain?
>The Gut-Brain connection
>How to eat to improve your mood?
>Diet for healthy mental health
- Maintaining a healthy brain is key to living a long fulfilling life by adding "smart" foods and beverages to your daily routine such as eating breakfast, consuming caffeine in moderation, eating blueberries, learning where glucose comes from, snacking on nuts or dark chocolate, adding whole grains and avocados, and eating sustainable, non-mercury fish.
- These foods provide important vitamins, nutrients, antioxidants, omega-3 fatty acids, and carbohydrates that fuel the brain and support brain health, function, and development. Not consuming enough through diet can negatively impact both the body and brain.
Eating a healthy, balanced diet with brain foods is important for maintaining a healthy brain and living a long, fulfilling life. Key brain foods include breakfast foods with dairy, fruits and high-fiber grains; caffeine and blueberries in moderation; whole grains, avocados and fish for blood flow and omega-3s; and nuts or dark chocolate for snacks. Maintaining consistent blood glucose levels through balanced meals and snacks also supports brain health.
Nutrition is the science of food and its relationship to health. A balanced diet provides calories from carbohydrates, proteins, and fats in a 60:20:20 ratio and supplies micronutrients. Carbohydrates like starch are the primary energy source and provide 4 calories per gram, while proteins build body tissues and fats supply 9 calories per gram and aid nutrient absorption. A balanced diet containing fibers, unsaturated fats like omega-3s, and less than 250mg of cholesterol daily supports health.
NDU Term Paper | Introduction To Nutrition - Athletes NutritionNaja Faysal
Athletes need to carefully manage their nutrition to support their performance. Following the food guide pyramid can help athletes get the right balance of carbohydrates, proteins, vitamins, minerals, and water. In particular, carbohydrates provide energy, proteins help build muscle, and staying hydrated through drinking water is essential to prevent dehydration, especially when exercising in hot conditions.
1) Learning healthy eating habits from a young age helps people stay healthy throughout their lives.
2) Food provides nutrients and calories that fuel the body and support physical and mental functioning. Making informed choices depends on understanding nutrition.
3) Multiple factors influence food choices, including hunger, appetite, emotions, family and culture, friends, environment, time, money, and advertising.
This document discusses the protein supplement company J&M Burke Enterprises and its founders Jim and Mary Jo Burke. It states that the company offers the greatest career training in network marketing and that Jim and Mary Jo Burke have reached the top rank of Presidential Master Coordinators, which has been acclaimed and rewarded. The summary provides the high-level information about the company and its leadership in 3 sentences.
This document provides recipes focused on preserving memory and brain health. It discusses the memory-boosting benefits of ingredients like avocado, berries, eggs, fish, nuts and herbs. Three recipes are then presented: Avocado Toast containing avocado and eggs; a Blueberry Goat Cheese Salad with lettuce, berries and walnuts; and a Caesar Salad with an Avocado Vinaigrette featuring avocado, lemon and olive oil.
This document provides tips for burning fat, including eating specific fat-burning foods and adding fat boosters to your diet. It recommends foods like poultry, salmon, citrus fruits, apples, berries, oatmeal, vegetables, beans, eggs, almonds, walnuts and pine nuts which help burn fat due to their protein, fiber, vitamin, mineral and fatty acid content. It also suggests adding fat boosters like mustard and onions to meals to further increase metabolism and fat loss. The document provides details on how these foods help burn fat and tips on incorporating them into a diet for weight loss.
Bodybuilding supplements are dietary supplements marketed to bodybuilders and athletes for purposes like building muscle mass. Common supplements include protein, creatine, amino acids, vitamins, and fat burners. While some supplements like protein can help with muscle growth, others provide few benefits and have potential side effects. Dietary supplements are treated as foods and not rigorously tested for safety before sale. Precise dosing is difficult given variability between brands.
Physical education sports and nutrition class XII-UNIT 2 PPTKirtiSharma253
This document discusses sports nutrition and provides information about macro and micronutrients. It explains that a balanced diet contains adequate amounts of all necessary nutrients for growth and maintenance. Factors like age, gender, profession, body weight, and specific sports affect dietary needs. Macro nutrients like carbohydrates, fats, and proteins provide energy and support tissue repair, while micro nutrients like vitamins and minerals enable various metabolic processes and support bone and muscle function. Maintaining proper nutrition is important for athletes to support their training and performance.
This document discusses nutrition and macronutrients for better health and fitness. It defines nutrients as including carbohydrates, proteins, fats, vitamins, minerals, and water. It then discusses macronutrients like carbohydrates, proteins, and fats in more detail, explaining their roles and recommended daily intake percentages. Micronutrients like antioxidants and dietary reference intakes are also covered. The importance of water and energy balance is explained.
Proteins are essential components that are required for growth, repair, and maintenance of tissues. They are made up of amino acids, including eight essential amino acids that must be obtained through diet. Proteins are classified based on their amino acid content as complete, partially complete, or incomplete. Complete proteins from animal sources contain all essential amino acids, while plant proteins are typically partially complete or incomplete. Consuming complementary plant proteins can improve their nutritional value. Proteins are needed for many important bodily functions and a deficiency can lead to health issues.
Jack Oughton - Compiled Health and Fitness Guides.pdfJack Oughton
This document provides guidelines and tips for successful dieting and weight loss. It discusses the importance of not drastically restricting calories, which can harm the body. Instead, it recommends focusing on eating lean proteins, healthy fats, fruits and vegetables for carbohydrates. Specific tips include getting an accountability partner, meal planning, and reading nutrition labels carefully. The document also discusses ways to boost metabolism, such as building muscle through exercise, maintaining adequate protein intake, controlling stress levels, and using spicy ingredients.
Post Exercise Meals – Don’t Spoil All Your Hard Work Put in the WorkoutOoWomaniya
Working out every day for an hour or two? But still, no result to be seen? That might be because you are consuming wrong post workout meals. Check out the article for more details.
This document discusses various topics related to nutrition and energy balance in the human body. It begins by defining key terms like food, nutrients, nutrition, diet, and balanced diet. It then discusses basal metabolic rate (BMR), factors that affect BMR, and methods to calculate BMR and total energy expenditure. The document also covers energy balance, malnutrition, obesity, and provides recommendations for a balanced diet. Various types of malnutrition like kwashiorkor and marasmus are described along with their causes and clinical manifestations.
This document summarizes 8 foods that aid weight loss and provides details on each food. It discusses eggs, kale, yogurt, dark chocolate, salmon, chicken, cottage cheese, and grapefruit. For each food, it highlights nutritional benefits and cites studies showing how each food can help with weight loss. The document also discusses 7 foods that help sleep, such as yogurt, cherries, turkey, oatmeal, chamomile, lettuce, and 8 superfoods that can be grown at home, including kale, mint, sweet potato, beets, blueberries, chia seeds, tomatoes, and garlic.
The document provides information on diet, nutrition, and physical activity. It discusses what constitutes a healthy diet and explains the major food groups. It emphasizes eating a variety of fruits and vegetables, whole grains, lean proteins and drinking water. It stresses that physical activity is important for maintaining good health and reducing risks of diseases. A sample daily diet timetable is also provided, recommending small, frequent meals and limiting late night eating.
Proteins are made up of amino acids and perform many essential functions in the body. They are needed for growth, maintenance, as enzymes, hormones, and for fluid balance regulation. There are 20 amino acids, 9 of which the body cannot synthesize and must obtain through diet. High quality proteins come from animal sources like meat and dairy, while plant proteins may be limiting in some amino acids. Recommended daily protein intake is 0.8 grams per kilogram of body weight.
Covers all the major vitamins, minerals and trace elements needed for proper nutrition, especially when it comes to brain health. Made while I was at Interactive Metronome, this eBook addresses the importance of eating right when it comes to neurological disorders, memory, processing speed, reading and math fluency, and general decision making.
>Effect's of food on mood
>What are the effect's of food on brain?
>The Gut-Brain connection
>How to eat to improve your mood?
>Diet for healthy mental health
- Maintaining a healthy brain is key to living a long fulfilling life by adding "smart" foods and beverages to your daily routine such as eating breakfast, consuming caffeine in moderation, eating blueberries, learning where glucose comes from, snacking on nuts or dark chocolate, adding whole grains and avocados, and eating sustainable, non-mercury fish.
- These foods provide important vitamins, nutrients, antioxidants, omega-3 fatty acids, and carbohydrates that fuel the brain and support brain health, function, and development. Not consuming enough through diet can negatively impact both the body and brain.
Eating a healthy, balanced diet with brain foods is important for maintaining a healthy brain and living a long, fulfilling life. Key brain foods include breakfast foods with dairy, fruits and high-fiber grains; caffeine and blueberries in moderation; whole grains, avocados and fish for blood flow and omega-3s; and nuts or dark chocolate for snacks. Maintaining consistent blood glucose levels through balanced meals and snacks also supports brain health.
This document provides information on nutrition for adolescents. It discusses calories and daily calorie needs based on age and gender. It also covers macronutrients like carbohydrates, proteins, fats, vitamins and minerals. Carbohydrates are the body's primary energy source and come from foods like grains, fruits, vegetables and dairy. Proteins are needed for growth, repair and immune function and should come from foods like meat, eggs, dairy and beans. Fats provide energy and aid nutrient absorption, with unsaturated fats being healthier options. A balanced diet with fruits, vegetables and whole grains can supply all required vitamins and minerals for proper body function.
The document discusses flow meditation and how to achieve a state of "flow" through having clear goals, immediate feedback, balance between challenges and skills, and excluding distractions. It also provides tips for supporting natural energy production through nutrients like B vitamins, managing gut health, reducing cravings, using supplements strategically, and knowing when to ask for help with lifestyle changes.
This document discusses live cell therapy and stem cell nutrition. It explains that live cell therapy helps repair and regenerate cells to enhance immunity. It also notes that stem cells need only plant chemicals, which all plants and animals contain. The document provides information on different plant chemicals, spirulina, soy protein, and the various health benefits of including soy protein and spirulina in one's diet.
The document summarizes a presentation about eating for emotional well-being. It discusses how foods like wheat, dairy, soy, sugar and processed foods high in omega-6 fatty acids can act like opiates on the brain and exacerbate mental health issues. It also covers how an unhealthy gut microbiome and nutritional deficiencies can impact neurotransmitter production and mental health. The presentation provides tips for improving diet quality by avoiding these problematic foods and increasing omega-3 fatty acids, while also addressing lifestyle factors like sleep, meal times and identifying underlying health conditions.
The "Nutrition Basics: Macronutrients" lesson will introduce and explain the three most calorie-dense foods-- fats, proteins, and carbohydrates. You will get an understanding of what most foods are made of and why they are important.
Fit My LIfe Basic Nutrition Power PointGordon Briley
This document provides information on basic nutrition and metabolism. It discusses that there are 3,500 calories in one pound of fat, and that fat, protein, carbs, and alcohol all contain different amounts of calories per gram. It also discusses that increasing muscle mass is the best way to raise metabolism, not cardio, and that heavier people generally have a higher metabolism than skinnier people. The document then covers metabolism and energy balance, explaining the roles of basal metabolic rate, activity levels, and the thermic effect of food in determining daily calorie needs. It also discusses macronutrients like carbs, protein, fat, and water and why each is important for survival. Finally, it covers the negative impacts of excess
The document provides an overview of nutrition and the process of digestion. It discusses the six major nutrients - carbohydrates, proteins, fats, vitamins, minerals, and water. Carbohydrates are the body's primary source of energy and come in simple, complex, and fiber forms. Proteins are used to build and repair cells and tissues. Fats serve various purposes like cushioning organs and regulating temperature. Vitamins and minerals regulate processes and must be obtained through food. Good nutrition requires eating a variety of healthy foods to meet nutrient needs.
The document discusses the importance of proper nutrition, exercise, sleep, and stress reduction for aging well. It claims that 70-90% of aging is related to lifestyle choices and notes several key nutrients often missing from modern diets, including glyconutrients, phytoestrogens, antioxidants, vitamins, and minerals. It promotes specific supplement products like Ambrotose and antioxidants to provide these missing nutrients and support health, longevity, and reducing biological markers of aging.
What food makes your body and mind healthy Mohit Bansal Chandigarh.pdfMohit Bansal Chandigarh
This is a question that people generally don’t care about today because everyone has gotten into fancy diets and fancy rules and regulations which in future they are not able to keep up with. A major reason why common people get into these fancy diets is because of the trends on social media and getting inspired by celebrities. There is nothing wrong with following professional diets but if you are thinking that it is the only way to do so then you are wrong.
DID YOU KNOW THAT-The Bitter Truth About Sugarkevinmounts
The Bitter Truth About Sugaris one of the three kinds of carbohydrate: starch, fiber and sugar. Sugar is found only in foods of plant origin. In food, sugar is classified as either naturally occurring or added. Naturally occurring sugars include lactose in milk, fructose in fruit, honey and vegetables and maltose in beer. Added sugars originate from corn, beets, grapes, and sugar cane, which are processed before being added to foods. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Although, food sources of naturally occurring sugars also provide vitamins and minerals, while foods containing added sugars provides mainly calories and very few vitamins and minerals. For this reason, the calories in added sugar are called “empty calories”.
DID YOU KNOW THAT-The Bitter Truth About SugarPaul Scheider
Facebook use may negatively impact people with low self-esteem according to a new study. The study found that those with low self-esteem tend to overshare negative details about their lives on Facebook, which makes them less likable to their Facebook friends. While Facebook allows people to openly share personal information remotely, this type of oversharing online may actually cause social harm for those with low self-esteem rather than strengthening relationships.
DID YOU KNOW THAT-The Bitter Truth About Sugarkevinmounts
Facebook use may negatively impact people with low self-esteem according to a new study. The study found that those with low self-esteem tend to overshare negative details about their lives on Facebook, which makes them less likable to their Facebook friends. While Facebook allows people to openly share personal information remotely, this type of oversharing online may actually cause social harm for those with low self-esteem rather than strengthening relationships.
Fit My Life Nutrition Information Power PointGordon Briley
This document provides information on basic nutrition and macronutrients. It discusses that there are 3500 calories in one pound of fat and losing weight requires creating a calorie deficit. Carbohydrates, proteins, fats, and alcohols all contain different amounts of calories per gram. Building muscle mass is the best way to increase metabolism rather than just cardio. Heavier people generally have a higher metabolism than skinnier people. The document then goes into detail about metabolism, basal metabolic rate, and how calories are used in the body. It also discusses the four main macronutrients - carbohydrates, proteins, fats, and water - and why each is important for survival. Sugar and its effects
Similar to 47 Dietary Compounds You Absolutely Must Eat! (20)
This document provides information on how a sports performance consultant, Jodi Fulwood, uses Interactive Metronome training to help athletes improve their performance. It discusses how IM training can enhance key skills like concentration, coordination, timing and decision-making. It also describes how IM can be used to create personalized programs that target the specific mental and physical demands of different sports, like analyzing baseball/softball swing mechanics and pitching motions. The document emphasizes that IM training fills a gap, as athletes often can't train these complex skills on their own, and one size does not fit all.
Visual processing is not determined solely by retinal inputs.
The internal attentional state of the individual can
alter visual processing of the same stimuli. This can
influence visual cortex, boosting neural responses
to an attended stimulus.
Interactive Metronome® training is an innovative program that has been proven to help improve attention, impulse control, behavior, sensory processing, fine and gross motor skills and coordination. Find out how IM training is also able to help those dealing with the symptoms of Tourette syndrome in this new presentation.
This document discusses using interactive metronome (IM) therapy to address cognitive issues associated with post-concussive syndrome. It begins by defining concussions and post-concussive syndrome, then outlines various cognitive domains that can be impaired such as attention, memory, processing speed, and executive function. It describes how IM training can help improve synchronization between brain networks to enhance cognition. Specific cognitive exercises are provided that can be combined with IM tasks to target areas like attention, memory, processing, and more. The document emphasizes how IM therapy can help rewire the brain for more efficient functioning after concussion.
Highlights from the Effect of Interactive Metronome® Rhythmicity Training on Children with ADHD, published in the American Journal of Occupational Therapy (March/April 2001)
* NOTE - Must be IM Certified to receive CEU credit for webinar *
- All videos available on Youtube (IMetronome) -
Get the Most from IM-Home: Tips and Motivational Strategies
This course is designed to help IM Providers of all professional disciplines successfully transition clients from Interactive Metronome® (IM) training in the clinic or school setting to training in the home setting with IM Home. Lisa Poe, an experienced IM Provider, IM Instructor, & IM-Home Specialist, will share tips & strategies developed in clinical practice to elicit the most from each client with regard to motivation, compliance & performance in order to achieve optimal results. Lisa will discuss age-specific training considerations, specific tips & motivational strategies, including “tools” that can be found in and around the home to enhance motivation toward training and results. Several photos and videos have been incorporated into this presentation to best illustrate the ideas shared.
Building a Successful Practice with IM
Starting a private practice is challenging, creating a successful private practice is even harder. This course is designed to help the new or established practice owner or manager grow their practice. The presenter will draw upon his experience of incorporating Interactive Metronome® treatment in both Pediatric and Adult private practices. Strategies designed to facilitate greater financial and clinical success will be shared and attendees will leave with new marketing strategies and emerging practice areas that will enhance their practice.
Introduction to Interactive Metronome®: Professional Application in Hospitals...Interactive Metronome
- All videos available on Youtube (IMetronome) -
Introduction to Interactive Metronome®: Professional Application in Hospitals, Clinics and Schools
Synchronous timing of neural networks is fundamental for cognitive, communicative, sensory, and motor performance in individuals of all ages. Numerous peer reviewed research studies have implicated poor neural timing & synchronization, which manifests as poor auditory-motor timing & rhythm, in Dyslexia and other reading disorders; speech and language disorders; Auditory Processing Disorder; ADHD; Autism Spectrum Disorders; Sensory Processing Disorders; cognitive, communicative (aphasia) & motor dysfunction following stroke and TBI; Parkinson’s Disease; schizophrenia; and Alzheimer’s Disease. Some of the observable symptoms of impaired neural timing & synchronization include trouble with attention, working memory, processing speed, auditory processing, speech & language, academic achievement in reading & math, sensory processing, and motor coordination & control. This informative presentation will introduce you to a patented biometric technology, called the Interactive Metronome® that is specifically designed to help you objectively evaluate and treat this underlying impairment in auditory-motor timing & rhythm in order to help your clients and students accelerate outcomes and exceed expectations. There is no prerequisite to attend this introductory course.
Check out these great tips on how to use Interactive Metronome® in the school setting. See how to work with children from resource classes to gifted students in public and private schools. A great way to boost your private practice and make more money while advancing your career.
MISS TEEN LUCKNOW 2024 - WINNER ASIYA 2024DK PAGEANT
In the dynamic city of Lucknow, known for its wealthy social legacy and authentic importance, a youthful star has developed, capturing the hearts of numerous with her elegance, insights, and eagerness. Asiya, as of late delegated as the champ from Lucknow for Miss Youngster India 2024 by the DK Pageant, stands as a confirmation of the monstrous ability and potential dwelling inside the youth of India. This exceptional young lady is a signal of excellence and a paragon of devotion and aspiration.
Amid the constant barrage of distractions and dwindling motivation, self-discipline emerges as the unwavering beacon that guides individuals toward triumph. This vital quality serves as the key to unlocking one’s true potential, whether the aspiration is to attain personal goals, ascend the career ladder, or refine everyday habits.
Understanding Self-Discipline
MRS PUNE 2024 - WINNER AMRUTHAA UTTAM JAGDHANEDK PAGEANT
Amruthaa Uttam Jagdhane, a stunning woman from Pune, has won the esteemed title of Mrs. India 2024, which is given out by the Dk Exhibition. Her journey to this prestigious accomplishment is a confirmation of her faithful assurance, extraordinary gifts, and profound commitment to enabling women.
Biography and career history of Bruno AmezcuaBruno Amezcua
Bruno Amezcua's entry into the film and visual arts world seemed predestined. His grandfather, a distinguished film editor from the 1950s through the 1970s, profoundly influenced him. This familial mentorship early on exposed him to the nuances of film production and a broad array of fine arts, igniting a lifelong passion for narrative creation. Over 15 years, Bruno has engaged in diverse projects showcasing his dedication to the arts.
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The Fascinating World of Bats: Unveiling the Secrets of the Nightthomasard1122
The Fascinating World of Bats: Unveiling the Secrets of the Night
Bats, the mysterious creatures of the night, have long been a source of fascination and fear for humans. With their eerie squeaks and fluttering wings, they have captured our imagination and sparked our curiosity. Yet, beyond the myths and legends, bats are fascinating creatures that play a vital role in our ecosystem.
There are over 1,300 species of bats, ranging from the tiny Kitti's hog-nosed bat to the majestic flying foxes. These winged mammals are found in almost every corner of the globe, from the scorching deserts to the lush rainforests. Their diversity is a testament to their adaptability and resilience.
Bats are insectivores, feeding on a vast array of insects, from mosquitoes to beetles. A single bat can consume up to 1,200 insects in an hour, making them a crucial part of our pest control system. By preying on insects that damage crops, bats save the agricultural industry billions of dollars each year.
But bats are not just useful; they are also fascinating creatures. Their ability to fly in complete darkness, using echolocation to navigate and hunt, is a remarkable feat of evolution. They are also social animals, living in colonies and communicating with each other through a complex system of calls and body language.
Despite their importance, bats face numerous threats, from habitat destruction to climate change. Many species are endangered, and conservation efforts are necessary to protect these magnificent creatures.
In conclusion, bats are more than just creatures of the night; they are a vital part of our ecosystem, playing a crucial role in maintaining the balance of nature. By learning more about these fascinating animals, we can appreciate their importance and work to protect them for generations to come. So, let us embrace the beauty and mystery of bats, and celebrate their unique place in our world.
Insanony: Watch Instagram Stories Secretly - A Complete GuideTrending Blogers
Welcome to the world of social media, where Instagram reigns supreme! Today, we're going to explore a fascinating tool called Insanony that lets you watch Instagram Stories secretly. If you've ever wanted to view someone's story without them knowing, this blog is for you. We'll delve into everything you need to know about Insanony with Trending Blogers!
2. 2 For more information, visit www.interactivemetronome.com
The average human brain is about three pounds of fat
and nerves. Quite frankly, it doesn’t look that impressive
- all squishy, pinkish and bloody...ugh. However,
your brain pulls its weight. While the brain may use a
whopping 20% of the blood flow and oxygen in your
body, it is, quite literally, the brains of the operation.
At Interactive Metronome®, we are committed to brains.
They may be ugly, but we love brains. We want to help
every brain be the best brain that it can be. There are a
lot of ways to keep your brain healthy - special training,
exercise and cutting out stress are all great ways to help
your brain. But what about your diet? After all, you are
what you eat.
Sound familiar? I’m sure you have heard the expression.
It rings true; good in, good out. No other organ
demonstrates this better than the brain. While we are not advocating any particular diet, there are definitely
good and bad things to eat. Everything you eat plays a role in your overall health. Where do we even begin?
Gosh, there is so much to talk about. We could go on for hours, but we won’t. We decided to put it in a nifty
little ebook that you can peruse at your leisure...perhaps when you are enjoying a snack.
So, sit back and enjoy some brain food about brain food.
4. 4 For more information, visit www.interactivemetronome.com
1. Carbohydrates
“Low carb, no carb. Avoid sugars. Atkins® is the only way to lose weight.”
You hear it all the time, but it isn’t always how much you eat; in this instance, it is what type you eat. Simple
sugars might be easy to use, but they are inefficient and short-lived. Complex carbohydrates can give your
body slow, regulated energy, which is important to balance metabolism, mood swings, tiredness, blood
sugar and weight. Your brain needs glucose, and complex carbohydrates can be broken down into glucose.
Dietary experts don’t fully agree on a number, but somewhere between 45-75% of total energy consumption
should come from carbohydrates (only 10% of which should come from simple sugars such as refined
sugar, high fructose corn syrup, and surprisingly, most fruits). As your body’s number one fuel source, they
are also your brain’s number one fuel source. Choose wisely.
Sources: brown rice, quinoa, whole-grain bread, potatoes, beans and lentils
5. 5 47 Dietary Compounds You Absolutely Must Eat!
2. Fat
Not a fat! In fact, when originally discovered in the 1920’s, they were listed
as vitamins, but later research showed they had more in common with
fats. Regardless, these wonderful little acids are an essential part of brain
function. DHA, a form of omega-3 fatty acid, makes up a large portion of
your brain’s grey matter. The transmission of electrical signals across the
synapses is dependent on fatty acids. Fatty acid levels also affect serotonin
neurotransmitter levels, which control mood and sleep.
Sources: wild salmon, flax seeds, spinach, kidney beans,
mangoes and papayas
3. Fatty Acids
We all know not to eat a lot of fat, but here again, it may matter more what kind
of fats you eat. There is fat in brain cell membranes and neurons. Vitamins A,
D, E and K are fat soluble, which means our bodies can only use them with fat.
Fats insulate the brain, helping to maintain temperature and protect it from shock. Fats can also be broken
down into fatty acids and glycerol; glycerol can be broken down into glucose, a.k.a. brain fuel.
Sources: olive oil, butter, nuts, animal fat and seeds
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You don’t have to actively seek out alpha lipoic acid (ALA). It is a fatty acid found inside every cell in the
body. Your body should be able to make enough if you eat healthy; plus, intestinal absorption of raw
ALA is generally low anyway.
It is used to produce energy for normal bodily function by helping to convert
glucose. Additionally, ALA is an antioxidant (more on those under “Vitamins”).
What makes ALA unique is that it functions in water and fat (unlike vitamins C
and vitamin E, which are more common antioxidants). If that wasn’t cool enough,
it also seems to recycle antioxidants such as vitamin C and glutathione after they
have been used up. Glutathione is another important antioxidant that helps the
body eliminate potentially harmful substances. But ALA does more than recycle,
it also increases the formation of glutathione.
ALA can also cross the blood-brain barrier, a wall of tiny vessels and structural cells. It is thought to
protect brain and nerve tissue by preventing free radical damage where some other antioxidants cannot
go. This may help explain why research shows ALA can ease the symptoms of peripheral neuropathy
and slow the effects of aging (even grey hair, wrinkles, cataracts, high
blood pressure, glaucoma and Alzheimer’s!).
Sources: spinach, yeast, brussel sprouts, rice, organ meat
and broccoli
Alpha Lipoic Acid a very special fatty acid
7. 7 47 Dietary Compounds You Absolutely Must Eat!
Protein is second only to water in percentage of total body
weight. Everything in our bodies is made of proteins. And
although it is true that the brain is made up mostly of fat,
the building blocks of neurotransmitters are amino acids.
Proteins are made of amino acids, and our bodies know
how to pull them apart put them back together. There
are 20 amino acids that humans use to construct various
body parts; nine of these amino acids must come from
our diet (essential) and the other 11 (non-essential) can be
produced…albeit mostly by using essential amino acids.
Of the amino acids, two (tryptophan and tyrosine) affect
mood and energy levels. Eating a morning meal high in
protein will cause a spike in tyrosine levels, which will trigger
a release of norepinephrine and dopamine, both of which
promote alertness and energy. Conversely, tryptophan
will win out if you eat a large dose of carbohydrates.
Tryptophan will cause a release of serotonin, which can
make you tired.
Sources: chicken breast, milk, cheese, eggs, yogurt,
soy and other beans
4. Protein
8. 8 For more information, visit www.interactivemetronome.com
L-glutamine is considered a conditional amino acid, and is one of the most abundant amino acids in the
blood. While much of the research on l-glutamine is related to the treatment of trauma, burns, injuries
and intense athletic performance, some studies show a strong link to intelligence, equilibrium, alertness
and memory. Low levels of l-glutamine have also been found in children with ADHD. Additionally,
l-glutamine is the precursor of GABA, a calming and mood stabilizing amino acid. GABA can stop the
brain’s synapses from over-firing, prevent stress-related messages from reaching motor centers of
the brain, relieve pain, improve sleep and help regulate blood pressure. GABA has been studied as a
treatment for epilepsy, bipolar disorders, anxiety, schizophrenia, dementia and cancer.
Sources: wheat germ, oats, lean beef, eggs, spinach and cabbage
...a very special amino acid
9. 9 47 Dietary Compounds You Absolutely Must Eat!
Vitamins
Before we get into the discussion of vitamins,
there are a few terms with which we should
familiarize ourselves. Some vitamins are
antioxidants, or molecules that prevent
oxidation. Oxidation is a chemical reaction
that produces free radicals when electrons
and hydrogen atoms are transferred. Free
radicals can set off chain reactions in cells
that will ultimately damage or kill the cell.
Vitamins can also be classified as water-soluble
(B’s and C) and fat-soluble (A, D, E
and K). It is important to have a steady intake
of water-soluble vitamins in your diet since
they cannot be stored and are excreted in
urine. Fat-soluble vitamins rely on fat in the
intestinal tract for absorption. Since they can
be stored, fat-soluble vitamins have a greater
risk of accumulating to a toxic level in the
body. However, that does not mean water-soluble
vitamins are harmless; overdoses of
some B vitamins cause diarrhea, heartburn,
nerve damage, nausea and liver damage.
10. 10 For more information, visit www.interactivemetronome.com
5. Vitamin A
Also known as Retinol, Retinal, Retinoic Acid and Beta-Carotene, to name a few.
Vitamin A is most closely related to skin and vision health, but it plays an important role in overall health.
It is generally associated with foods that are a certain color; perhaps the pictures give it away. Considering
so many disorders are related to visual processing, keeping your eyesight at optimal levels will help your
brain stay sharp. Vitamin A is also an antioxidant and it also helps reduce stress levels, both of which have a
positive impact on the brain.
As a fat-soluble vitamin, toxicity is a risk. Excessive intake can lead to blurred vision, nausea, headaches,
irritability, hair loss, muscle pain, fatigue, fractures, insomnia and diarrhea. Assuming you get the dose
right, vitamin A can enhance learning and memory by unlocking the brain’s ability to communicate more
efficiently.
Sources: sweet potatoes, carrots, pumpkins, oranges and leafy vegetables
11. 11 47 Dietary Compounds You Absolutely Must Eat!
6. Vitamin B1 Also known as Thiamine.
Thiamine is essential for proper function of the nervous system. Deficiency can lead to life threatening
conditions like Korsakoff’s syndrome, which causes apathy, neuron damage, amnesia, confabulation
(invented memories), impaired executive function and hemorrhaging. Another form of deficiency, dry
beriberi, can cause paralysis, changes in sensory perception, loss of coordination, behavioral changes, pain
and weakness. Some research even suggests that thiamine deficiency during early childhood will cause
multiple developmental problems, notably lifelong language disorders.
Sources: fish, pork, nuts, seeds, green peas, squash and beans
Also known as Riboflavin. 7. Vitamin B2
This is one of the only vitamins that doesn’t directly affect the brain, at least in the sense that a deficiency
will result in visible neurological signs. However, riboflavin is important for metabolism and energy
consumption; therefore, a riboflavin deficiency will lead to reduced energy stores for the brain. Less energy
means it has to slow down sometimes (obviously, not ideal).
Sources: dairy products, almonds, spinach, mushrooms and sesame seeds
12. 12 For more information, visit www.interactivemetronome.com
8. Vitamin B3 Also known as Niacin.
Niacin is another major B vitamin that improves
health in a variety of ways.
Most people may know that niacin reduces bad
cholesterol and relieves joint stiffness, but they don’t
know how important it is for your brain. Pellegra, a
niacin deficiency can lead to dementia, Alzheimer’s,
depression, irritability and inattention. Niacin helps
prevent and treat diabetes, especially in children.
Niacin also boost energy, aids in circulation (which
helps prevent strokes) and helps flush toxins out of
the body. As if that wasn’t all enough, niacin’s effect
on blood flow combined with increased mucus
secretion leads to a better sexual experience.
Be careful, however, overdosing on niacin can lead to
flushing, itching, burning, nausea and liver toxicity.
Sources: fish, eggs, mushrooms, sunflower
seeds and meat
13. 13 47 Dietary Compounds You Absolutely Must Eat!
9. Vitamin B5 Also known as Pantothenic Acid.
B5 is an interesting vitamin. It is great for your skin, and having it in your system can even help prevent acne
and painful sunburn…heck, some people even use it to help treat wounds. Nobody really knows how much
is a good thing though. The daily recommended dosage is no more than five milligrams (unless pregnant
or breastfeeding), yet there are reports of people taking over 5,000 mg a day to achieve therapeutic goals.
One thing is for sure, vitamin B5 is important in the production of acetylcholine. Acetylcholine acts as a
neurotransmitter; it helps lower heart rate, activates muscles, affects sensory responsiveness, promotes
REM sleep, aids in memory and may help regulate mood.
Sources: mushrooms, cheese, sweet potato, beef, avocados and broccoli
14. 14 For more information, visit www.interactivemetronome.com
10. Vitamin B6 Also known as Pyridoxine or Pyridoxal.
Without vitamin B6 there would be no serotonin, dopamine, norepinephrine or epinephrine. Considering
the function of these neurotransmitters, it is no surprise that B6 appears to play a major role in depression,
anxiety, memory and attention. Deficiency can lead to nerve damage and seizures. Unlike many water-soluble
vitamins, overdose can lead to serious side effects, including numbness, poor coordination, sensory
processing issues, tingling sensations and tiredness. Be careful, you can have too much of a good thing.
Sources: meat (especially organs), pistachios, tuna, prunes and bananas
Also known as Biotin. 11. Vitamin B7
Biotin is necessary to metabolize fats, promote cell growth, and produce amino acids, fatty acids and
neurotransmitters. Originally, biotin was called vitamin H because of its link to hair and skin (“haar” and
“haut” in German). For most people, our intestinal bacteria produce more biotin than we can use, which
is not a problem since there is no known toxicity. Individuals who suffer from biotin deficiency commonly
lack the enzymes needed to extract and utilize biotin from food. Biotinidase (enzyme) deficiency can lead
to growth problems, dermatitis, alopecia, perosis (thickening of bones), fatty liver disease, hypotonia (low
muscle tone), developmental delays, seizures, rashes, coma and death.
Sources: liver, raw egg yolk, peanuts and corn
15. 15 47 Dietary Compounds You Absolutely Must Eat!
12. Vitamin B9
Also known as Folic Acid or Folate.
Long prescribed to pregnant women, folic acid is known
to prevent many critical neurological birth defects,
including seizures, developmental delays, abnormal gait,
demyelination, peripheral neuropathy and spina bifida.
Additionally, folate deficiency in adults has been linked
depression, dementia, vascular disease, a higher risk
of Alzheimer’s and signs of accelerated brain aging and
degeneration. Folate deficiency is also linked to high levels
of homocysteine, which can lead to blood clots, heart
attacks, strokes, fractures, brain damage and a higher risk
of schizophrenia.
Sources: beans, lentils, spinach, asparagus,
avocadoes, mangoes and oranges
16. 16 For more information, visit www.interactivemetronome.com
13. Vitamin B12
Also known as Cyanocobalamin, Hydroxycobalamin or Methylcobalamin.
Vitamin B12 is a common supplement; many people even receive injections from their regular physician.
Low levels of B12 can lead to fatigue, inattentiveness, depression and memory problems. Although every
cell in your body uses B12, no animal or plant can produce it naturally…you need bacteria for that. It is
estimated that 1 in 4 people (and 1 in 2 seniors) suffer from low levels of B12. Unfortunately, persistent
B12 deficiency can cause permanent damage, and if left untreated, will prove fatal. Like folic acid, B12 is
important for myelin sheath formation and repair, Alzheimer’s, brain shrinkage, homocysteine levels and
peripheral neuropathy. In fact, elevated folate levels can mask a B12 deficiency, which could lead to severe
and permanent neurological damage. Pernicious anemia, caused by a missing intrinsic factor, prevents B12
from being absorbed by the body. Untreated pernicious anemia can lead to cognitive impairment, loss of
coordination, stiffness, cardiac murmurs, shortness of breath, loss of sensation, paralysis and death.
Sources: shellfish, liver, poultry, dairy products, fish and eggs
17. 17 47 Dietary Compounds You Absolutely Must Eat!
14. Choline Originally thought to be vitamin B4.
We are going off a bit out of order, as choline isn’t really a vitamin. Choline is one of many compounds that
have been referred to as vitamin B4 over the years (adenine and carnitine have also shared that distinction).
There are many physical health benefits associated with choline, including: preventing cancer, delaying
fatigue during endurance sports, lowering cholesterol, reducing asthma inflammation, treating liver disease
and preventing neural tube defects in developing babies.
Not enough? Okay...well, as early as 1975, researchers began to realize the importance of choline for
normal brain function. Naturally, as a precursor of the neurotransmitter acetylcholine, choline plays an
important role in the brain’s ability to communicate with the body. (Interesting side note - Acetylcholine is
part of the automatic, peripheral and central nervous systems. In fact, it is also the only neurotransmitter
used by the somatic nervous system. Still not impressed? Why should you be; the somatic nervous system
is only important if you want to do something crazy...like control your body’s movements.) Choline helps
to do more than link the brain and body; research suggests it can help stave off dementia, Alzheimer’s,
depression, memory loss, Huntington’s, Tourette’s, schizophrenia and some forms of seizures.
Your body can make a small amount of choline in your liver if you eat a healthy diet, but it is rarely enough
and your daily required intake can actually vary. The FDA even requires non-milk based baby formula to
contain choline, as human breast milk has very high natural levels. Endurance athletes and pregnant women
should increase choline intake, but to what level? Can’t say; there is no recommended daily dosage.
Sources: soy lecithin, liver, cauliflower, milk, yeast, grapefruit and eggs
18. 18 For more information, visit www.interactivemetronome.com
15. Vitamin C Also known as Ascorbic Acid.
We mentioned antioxidants before, but it is time to revisit the subject. Vitamin C is one of the most readily
available antioxidants on the market. By removing free radicals from the body, vitamin C has an impact on
cardiovascular disease, inflammatory diseases, diabetes and brain damage.
Vitamin C is a natural antihistamine and it is found in high concentrations in immune cells. Vitamin C has
also been linked to lower risk of cancer, gout, cataracts, strokes, the common cold and heart disease. If that
wasn’t enough, vitamin C deficiency leads to scurvy, a disease marked by lethargy, spotted skin, spongy
gums, loss of teeth, jaundice, fever, neuropathy and death. Because of its vast immunological properties,
many people consider vitamin C to be the body’s major dietary defender. Vitamin C is also essential for the
production of norepinephrine and dopamine, both essential for alertness and stress reduction.
Sources: peppers, guavas, kale, kiwi, strawberries, tomatoes, peas and papaya
Bonus fact: Scurvy was so common among sailors that the British had to study
the disease to keep their empire from falling apart. Sailors travelling to faraway
colonies were not eating a healthy diet of fruit and vegetables. A Scottish surgeon,
James Lind, discovered the importance of a diet rich in citrus fruits during the first
recorded clinical trial. Although his methods were not adopted for nearly half a
century, British soldiers in many of the tropical colonies avoided scurvy through
their use of limes. Limes hold up longer on a ship than lemons or oranges and
are an excellent source of vitamin C. Other sailors, especially Americans, began
calling the British “limeys” for this reason, a name that has stuck to this day.
19. 19 47 Dietary Compounds You Absolutely Must Eat!
16. Vitamin D Also known as Cholecalciferol or Ergocalciferol.
If any vitamin could challenge C as our main dietary contributor, it would probably be D. Vitamin D is
essential in skeletal development and maintenance, and deficiency can lead to rickets in children and
osteoporosis in adults. Oddly enough, D isn’t really a vitamin in the strictest sense because humans can
produce it after exposure to the sun…and still, it is one of the most common vitamin deficiencies. Increased
use of sunscreen and a general avoidance of the sun in recent years have left many people struggling
to maintain healthy vitamin D levels. A study by Thomas Wang of Harvard Medical School linked low
vitamin D levels with an increased risk of stroke and heart attack. Beyond the physical concerns, vitamin
D has been linked to dementia in no less than five studies, mood disorders in four and schizophrenia in
four more studies. Even multiple sclerosis (MS) may have a link to vitamin D, with a University of Oxford
study pointing to a link between low levels of the vitamin and genetic vulnerability to environmental MS
triggers.
Sources: fish, cereal grains, oysters, sausage, caviar and eggs
Bonus fact: A study by Rhonda Patrick, PhD and Bruce Ames, PhD of the
Children’s Hospital Oakland Research Institute (CHORI) shows a causal link
between vitamin D levels and autism. Read more in our blog “Want to avoid
autism? Try going out in the sun.” In the blog, we highlight Dr. Patrick and
Dr. Ames’ groundbreaking research on Autism Spectrum Disorder (ASD) and
vitamin D’s effect on serotonin, oxytocin and vasopressin. Researchers are
finally able to explain low serotonin levels in the brain, but high levels in the
blood, and the preponderance of male over female autism.
20. 20 For more information, visit www.interactivemetronome.com
17. Vitamin E Also known as Tocopherol or Tocotrienol.
First and foremost, vitamin E as an antioxidant; it scavenges the brain for free radicals and keeps
the fat in our brains from oxidizing (otherwise known as going rancid, which is as bad as it sounds).
Since our brains are almost 60% fat and neurons are insulated by fat, it is a pretty big deal.
Vitamin E also plays a role in blood flow; therefore, it plays yet another important role in brain health.
Unclogged blood vessels carry vital nutrients and oxygen to the brain. As a blood thinner, it also
helps prevent strokes and heart attacks; however, vitamin E is fat-soluble, so high doses and residual
toxicity build-up could lead to bleeding problems and hemorrhaging. High doses in combination
with aspirin have even proven life threatening.
But let’s get back to the benefits for recommended dosages of vitamin E. It boosts the immune
system and prevents the likelihood and onset of some neurological conditions. A study by the
Karolinska Institutet in Stockholm, Sweden has found a link between lower levels of vitamin E and
Alzheimer’s and mild cognitive impairments. Deficiency can also cause retina damage, muscle
weakness, decreased red blood cell levels, peripheral neuropathy and ataxia.
Sources: tofu, nuts, avocadoes, shellfish, olive oil, wheat germ and broccoli
21. 21 47 Dietary Compounds You Absolutely Must Eat!
18. Vitamin K
Also known as Phylloquinone or Menaquinone.
Vitamin K is an antioxidant and it tells calcium what to
do, which is important unless you want that calcium to
harden in your arteries (bonus fact: you don’t).
More importantly for your brain, vitamin K helps
maintain the white matter region of the brain and
it protects the myelin sheath around your axons.
Multiple sclerosis is notorious for destroying this
protective sheath and vitamin K therapy has shown
some promise in easing symptoms. K is also crucial in
sphingolipid metabolism. Sphingolipids are wonderful
little compounds that help in signal transmission and
cellular interactions. In addition to general cognitive
decline and Alzheimer’s, sphingolipid levels have been
associated with a host of neuromuscular disorders,
including Tay-Sachs disease, Krabbe disease, Fabry
disease and Niemann-Pick disease, just to name a few.
Deficiency is relatively rare, mostly affecting alcoholics,
people taking certain medications, and those who
suffer from inflammatory bowel disease, liver damage
and cystic fibrosis.
Sources: tofu, nuts, avocadoes, shellfish,
olive oil, wheat germ and broccoli
Bonus fact: Although vitamin K is fat-soluble,
its natural forms have no known toxicity.
However, a synthetic form (menadione)
can causes liver damage, hemolytic anemia
(red blood cell damage) and severe allergic
reactions.
22. 22 For more information, visit www.interactivemetronome.com
Minerals
Minerals are next up, and whether they are
macrominerals or trace minerals, most come
from the Earth’s crust. So, the next time you
drop some food on the ground, just think of
all the minerals you will get if you eat it. Of
course we are kidding. Let’s move on with the
serious business of your health.
First, we will discuss seven important
minerals. These minerals are macrominerals,
or “bulk minerals,” because humans need
them in relatively substantial quantities.
While most of them function as electrolytes,
many of them are also critical for our body’s
major structural components.
After that, trace minerals, or microminerals.
Depending on the source, there are between
7-17 trace minerals. Regardless of the true
number, we will cover them all...loosely
ordered by their recommended dietary
allowance (RDA), which is a good indicator of
importance. Let’s begin.
23. 23 47 Dietary Compounds You Absolutely Must Eat!
19. Calcium
Calcium accounts for 2% of your total body weight,
which means that it is a big deal. We all know how
important calcium is for our teeth and bones; in
fact, 99% of our body’s calcium is stored in our
bones and teeth. Low levels of calcium can lead
to rickets in children, osteoporosis and problems
with blood clotting. However, most people don’t
know calcium’s important role as an electrolyte,
which makes it essential to muscle contraction and
neurotransmitter release. Those neurotransmitters
keep your brain working properly, and that is kind
of a big deal. Be wary, some studies suggest too
much calcium could be bad for the heart.
Sources: milk, cheese, soybeans, spinach,
chard, broccoli, nuts, kelp and eggshells
20. Chlorine
Consumed with sodium as sodium chloride.
Chlorine gas is a deadly weapon and chlorine salts
are a great way to keep your pool clean, but do you
know what chloride does for your body? Chloride
makes sure you can digest food, as it is necessary
for hydrochloric acid production in the stomach. It
is also essential for your body to keep proper pH,
transfer fluid across cell membranes and transmit
the nerve impulses that allow your brain to control
your body.
Sources: pretty much just sodium chloride,
otherwise known as common table salt
24. 24 For more information, visit www.interactivemetronome.com
21. Magnesium If you ranked the elements in the human body
by weight, magnesium isn’t in the top ten…
but it is number 11. There are 300 enzymatic processes in your body that rely on magnesium, including
the production of ATP (basically cell energy), the replication of DNA and RNA and bone growth in children.
Those functions are all pretty important, but it doesn’t stop there. Low levels of magnesium have been
associated with diabetes, asthma, stroke, heart attack, fibromyalgia and osteoporosis. Poor health is bad
for the brain, and high risk of stroke and heart attack don’t mix well with anything, especially not diabetes.
Sources: coffee, tea, spices, spinach, legumes, nuts and chocolate
Phosphorus is also a big one; it makes 22. Phosphorus
up 1% of your body weight. Like
calcium, it is used in bones and teeth. In fact, phosphorus is directly tied to tooth decay and gum problems.
Also, phosphorus aids in protein metabolism, cell repair, hormone balance, proper digestion and excretion/
urination. If that weren’t enough, phosphorus is essential for proper cognitive development and function.
Phosphorus deficiency has even been linked to early onset of dementia and Alzheimer’s. Yikes!
Sources: potatoes, white bread, tuna, sunflower seeds, rice, broccoli and pork
25. 25 47 Dietary Compounds You Absolutely Must Eat!
23. Potassium Although structurally very similar to
sodium, potassium actually offsets some
the negative effects of high levels of salt intake. Potassium helps regulate blood pressure, prevent
heart disease and increase blood flow. It also helps reduce cramps and the inflammation associated
with arthritis. Your cells might even pile up with waste if potassium didn’t help in transfers across cell
membranes. Last but not least, potassium helps nerves send signals to your muscles and it helps your
muscles contract when the signal gets there. That is kind of a big deal for, eh...like moving and stuff.
Sources: bananas, spinach, avocados, sweet potatoes, grapes, carrots and oranges
Salt is in everything, even soda, cookies and your Healthy 24. Sodium
Choice® meal. Salt makes stuff taste good, plain and simple.
Salt helps water transfer in and out of your cells, and it doesn’t degrade in heat. You ever notice how salty
your sweat is? That is because salt is your body’s most abundant electrolyte. Salt helps prevent heat
exhaustion, cramps and sunstroke by regulating fluid levels. Sodium even defends against free radicals and
helps keep your skin looking young. Need more? It helps remove waste and CO2 from your body, and helps
keep your pH balance. And where there is water, there is sodium. That
means your brain needs salt too. Sodium levels affects nerve impulses
in the brain and low sodium levels will lead to confusion, inattentiveness
and fatigue.
Sources: basically everything...so, actually try to limit intake
26. 26 For more information, visit www.interactivemetronome.com
25. Sulfur
This stinky element is one of the most abundant
in our bodies, coming in around seventh or
eighth (depending on how much potassium
you have at any given time).
It is no surprise that we associate sulfur with
the smell of eggs. Eggs actually have a lot of
sulfur because the element is really important
to birds; sulfur is essential in the production
of the disulfide bonds in feathers and hair (it
is what gives them their strength while staying
lightweight). While not generally tied to brain
health, sulfur is tied to protein formation, joint
health and a number of enzymatic reactions,
which makes it pretty important for overall
health.
Sources: bananas,
spinach, avocados,
sweet potatoes,
grapes, carrots
and oranges
Bonus fact: Researchers at the
Medical University of South
Carolina found that MRI scans
can help diagnose ADHD through
the use of brain iron levels as a
biomarker.
As it turns out, we have a lot of metal in our
bodies. In fact, your blood is red because of iron
in hemoglobin protein. It is essential to blood
production and oxygen transport, making it
crucial for brain health. Iron deficiency can lead
to fatigue, dizziness, immune trouble, hair loss,
pica, twitches and a host of other symptoms.
Too much can cause liver trouble, arthritis,
testicular failure and diabetes. The good news
is that iron is very common, and overdosing is
almost always related to other rare condition.
Sources: red meat, asparagus, shrimp,
spinach, olives, soybeans and eggs
26. Iron
27. 27 47 Dietary Compounds You Absolutely Must Eat!
27. Zinc Most people’s experience with zinc is connected to
the common cold, but there is so much more to this
wonderful metal. Zinc is found in at least 100 enzymes, and in every enzyme class. It is a
major player in reproductive health and is abundant in semen. Not only is it a bearer of
life, but zinc is also responsible for regulating apoptosis (or programmed cell death).
Zinc is no slouch when it comes to your brain either. It helps regulate
brain activity and plays an important role in synaptic plasticity and learning. Zinc deficiency
leads to gastrointestinal problems, cancer and learning disabilities in children. However,
be wary, as too much zinc can lead to nausea, diarrhea, vomiting; it is also a potential
neurotoxin. So, even though zinc is good for the brain, maintaining balance is key.
Sources: eggs, liver, red meat, yogurt, scallops, shrimp, mushrooms and oats
Manganese is an antioxidant and can 28. Manganese
help in the metabolism of cholesterol.
It is essential in proper nervous system function and deficiency can lead to schizophrenia and epilepsy, as
well as physical conditions like arthritis, osteoporosis and diabetes. Manganese poisoning, Manganism,
is very serious; mild toxicity can lead to slowed cognition, compulsive behavior and irritability, but
prolonged exposure can cause symptoms similar to Parkinson’s, ALS and MS.
Sources: brown rice, rye, soybeans, spinach, raspberries, strawberries and garlic
28. 28 For more information, visit www.interactivemetronome.com
29. Copper
It isn’t just in pipes and electrical wiring, it is in
your body…albeit in very small amounts. Copper,
however, is a big time player in the body.
In one way or another, copper is involved with
the formation of blood cells, protein synthesis,
cholesterol metabolism, nerve transmission,
oxygen transport, tissue repair, immune activation
and blood clotting.
Although it is only needed in small amounts,
deficiency can lead to some pretty nasty effects,
such as myelopathy (spinal disease), sensory ataxia
and peripheral neuropathy (nerve damage). Yikes!
As with any metal, don’t get too much or you will
have a pretty rough time, including a tummy ache,
black feces, jaundice and you may fall into a coma.
Sources: shellfish, liver, pecans, raisins,
lemons, kale, whole grains and chocolate
30. Iodine
Yep, the stuff in your salt...and thankfully so. Iodine
deficiency affects as many as two billion people
worldwide, even in developed parts of the world
like Europe.
Iodine is used to make the thyroid, so it comes
as no surprise that low levels of iodine affect the
growth and development of humans. Sadly, iodine
deficiency is the leading preventable cause of mental
disability in children (estimated to cost Germany
one billion dollars). Low levels of iodine can also
lead to fatigue, depression and weight gain.
Sources: iodized salt, kelp, mozzarella,
yogurt, shellfish and strawberries
Bonus fact: Iodine
is the heaviest
element in the
human body by
atomic weight.
29. 29 47 Dietary Compounds You Absolutely Must Eat!
31. Selenium
Humans don’t need a lot of selenium, only
about 0.15-0.2 mg per day. However, this little
element plays a big role in amino acid production,
antioxidants’ reduction activities and thyroid
function. That connection may explain why selenium
appears to reduce the severity of Hashimoto’s
disease, a disease that causes the body to attack the
thyroid.
Sources: brazil nuts, tuna, shrimp, cottage
cheese, salmon, tofu and seeds
32. Cobalt
Cobalt isn’t just required by humans, but by all
animals. It is a major component of cobalamin,
otherwise known as vitamin B12. Since it is
available when B12 is used, cobalt deficiency isn’t
really a problem unless you are also deficient
in the accompanying vitamin. Unfortunately, a
beer foam stabilizer that contained cobalt led to
a heart disease in some drinkers.
Sources: shellfish, liver, poultry, dairy
products, fish and eggs
33. MolybdenumMolybdenum helps with normal
cell function by affecting nitrogen
metabolism. It resides mostly in the liver and kidneys, but it can help fight cancer and actually may
prevent cavities. Low levels of molybdenum have also been associated with spinal degeneration,
although deficiency is extremely rare.
Sources: tomatoes, onions, lentils, eggs, sunflower seeds and carrots
30. 30 For more information, visit www.interactivemetronome.com
For a long time, chromium wasn’t considered essential
to humans, and some still feel that way. However,
research suggests that chromium helps insulin
function properly. Chromium may also be involved
in the metabolism of carbohydrates, protein and fat.
Overexposure to chromium can lead to premature
dementia, as well as kidney and liver failure.
Sources: brewer’s yeast, beef, liver, wheat
germ, eggs, apples and bananas
34. Chromium
No, not boring. I know we have gone on a long time, but
we are talking about a pretty cool trace mineral. Boron is
actually a big deal for your health. It can used to treat conditions such as osteoporosis and arthritis, and
it can help with the symptoms of menopause. Additionally, it helps build muscle, increases testosterone
levels, aids in coordination and improves thinking skills.
35. Boron
31. 31 47 Dietary Compounds You Absolutely Must Eat!
How does boron accomplish all this? Simple, by helping the body use other nutrients like calcium,
magnesium and phosphorous. Boron deficiency often manifests itself along with the symptoms of other
deficiencies and is therefore related to a host of problems. While it is important to regularly ingest
boron, don’t overdo it. You can have too much of a good thing. If you do not have kidney problems, a
boron overdose won’t kill you, but it will leave you feeling righteously sick and could leave you with a
bad case of dermatitis.
Sources: apples, pears, kiwis, avocado, soybeans, olives, chickpeas, currants and beer
...a little more on Boron
Yes, nickel. You might have a little in your pockets by way of the Jefferson Nickel, courtesy of
the US Mint. And we do mean a little nickel, as the nickel coin is actually only 25% nickel
(the rest is copper). Fortunately, like those coins, you don’t need a lot of nickel. We have
cellular receptors for nickel (they work for cobalt also) and it appears to be vital for
several biological processes, but the full extent is unclear. Mostly, it appears to affect
blood pressure. Although low levels of nickel can lead to kidney and liver disease, it
does appear to have some toxic properties. Contact with nickel almost always leads
to allergic reaction, and inhaled nickel can lead to bronchitis and some serious cancers.
Sources: whole grains, pistachios, hazelnuts, cocoa and inhaled tobacco smoke
36. Nickel
32. 32 For more information, visit www.interactivemetronome.com
Like nickel, lithium is a skin irritant and inhaled dust
can lead to serious health concerns. And like strontium
(number 45), lithium is used as a colorant in fireworks (also red). However, lithium plays a more
important role in brain health than either. For years, doctors have prescribed lithium for the treatment
of bipolar disorder and schizophrenia because of its mood stabilization properties (it can help with
mania and depression). New research even suggests that it might also help with cluster headaches.
But how? Lithium affects the levels of serotonin and norepinephrine in the brain, both of which play
a major role in mood, sleep patterns, behavior and mental clarity. Lithium might also be able to help
protect the brain against dementia and Alzheimer’s. Research suggests that lithium helps prevent the
dangerous beta-amyloid fibers associated with Alzheimer’s and it protects against glutamate-induced
cell death. Since glutamate is your brain’s numero uno neurotransmitter, keeping neurons safe from
excessive amounts is crucial. As if all that weren’t enough, research also suggests lithium could be
responsible for a 25% increase in certain brain proteins and up to a 3% increase in grey matter. And
there is nothing quite like growing new brain cells. But be careful; as with anything, too much will cause
problems…notably, dizziness, vomiting, excessive thirst and urination, weight gain, fidgeting and diarrhea.
Sources: dairy products, sugarcane, kelp, eggs, potatoes, lemons and mineral water
37. Lithium
Bonus fact: Lithium is found in batteries…batteries that are used in the pro-duction
of crystal meth. Lithium can reduce pseudoephedrine and ephedrine
(the stuff in Sudafed) to methamphetamine in a simple chemical reaction
that can be done in a container as small as a 2-liter soda bottle.
33. 33 47 Dietary Compounds You Absolutely Must Eat!
Silicon is the most abundant mineral in nature, and
yet we still don’t know everything it does for the
human body. It is clearly connected to skin, bone,
blood vessel and connective tissue development.
Deficiency causes major issues with growth and
development of hair, nails, skin, joint cartilage
and the aorta. Deficiency even makes it harder
for your bones to heal. Research also suggests
that it affects aluminum absorption in the brain,
which is a major contributing factor to Alzheimer’s.
Fortunately, it is pretty hard to become deficient in
silicon, as it is so widely present in any soil grown
food source (i.e. just about any fruit and vegetable).
Sources: barley, oats, dried fruit, spinach,
whole wheat, nuts and seafood
38. Silicon
Yes, arsenic, the highly dangerous, potentially life
threatening poison…and necessary trace element
that is used in a variety of medicinal applications.
Arsenic, although extremely diluted, has been used
for centuries in homeopathic medicine to treat
everything from insomnia to obsessive-compulsive
disorder (OCD) to hemorrhoids. Traditional
medicine even employs arsenic compounds to
treat certain cancers, and it appears to destroy
cancer cells in leukemia.
Despite all of that promise, high levels of arsenic will
put you down for the count. Arsenic poisoning leads
to vomiting, diarrhea, convulsions, organ failure,
hemorrhaging, coma and death. The European
Union classifies arsenic as “toxic” and “dangerous
for the environment,” it is internationally known
as a carcinogen and the US regulates the amount
allowed in food and beverage, including public
drinking water. Basically, stay away from this stuff.
Sources: seafood, chicken, rice, mushrooms,
dairy products and some medicine
39. Arsenic
Bonus fact: Silicon is a part of
cement, silly putty, some types
of glass, semi-conductors and
baking ware. Mmmm…eat up.
34. 34 For more information, visit www.interactivemetronome.com
Man has known about tin for over 5000 years; there are even references to
tin in the Bible. However, it is only recently that the dietary importance of tin
has been established, and there is still no recommended daily intake.
Tin is used in many topical skin treatments and has even been used to help with sleep problems. Research
suggests that tin may be increase energy levels, enhance your mood and improve coordination, hearing and
reaction time. Tin may also be helpful at preventing cancer. Of course, be careful. Too much tin and you’ll
end up with diarrhea, headaches, nausea, skin rashes, stomach pain, vomiting and red blood cell death.
Sources: sadly, and somewhat disturbingly, canned food is the main and best source
40. Tin
Germanium appears to be an antioxidant
that can help to prevent AIDS, heart disease,
depression, asthma, osteoporosis, arthritis, cancer, cirrhosis, diabetes, high blood pressure, neuralgia
(condition leading to nerve pain), cataracts and sinus infections.
The human body doesn’t store germanium and there isn’t any daily recommended intake. So, it has to be
constantly replenished, but, as usual, be careful. Natural germanium doesn’t generally lead to overdose,
but synthetic versions can lead to liver damage and kidney failure.
Sources: mushrooms, garlic, ginseng and comfrey (an tea, organic herb and fertilizer)
41. Germanium
35. 35 47 Dietary Compounds You Absolutely Must Eat!
Vanadium, of course! Everybody knows about vanadium, right? Maybe not, and that is probably okay.
University of Maryland Medical researchers say that it isn’t entirely clear if you actually need vanadium,
and that a healthy, balanced diet supplies more than enough of this trace mineral for most people.
However, many supplement purveyors will tout drastically inflated benefits of vanadium. While it may
very well help regulate insulin levels (especially vanadyl sulfate for Type 2 diabetes), prevent heart
attacks and help with normal cell function, the FDA does not recommend any daily intake and there
is no real research to support these claims in humans, only rats and chickens. That being said, many
bodybuilders swear by it and it is really hard to ingest enough naturally to be in immediate danger.
Sources: shellfish, mushrooms, olives, corn, soy, oats, black pepper and dill
42. Vanadium
Bonus fact: Vanadium in diesel
fuel is a major corrosion hazard
for engine components. It mixes
with sulfur and sodium to make
vanadate compounds that break
down the protective shield on
steel parts and then act as an
additional abrasive.
36. 36 For more information, visit www.interactivemetronome.com
Other Dietary Compounds
Let’s face it, there is a lot of stuff inside of you
that you don’t know anything about. Gold and
silver are in your body. Did you eat them?
Maybe, if you are hiding valuables, but that
isn’t what we are talking about. Chances are,
you didn’t eat that uranium either. No, some
of these chemicals are in your body simply
because they are on the earth. They are all
around you. They are in the ground you walk
on and the air you breath.
Many of these chemical elements don’t have
a biological function in humans. Some, like
rubidium and cerium seemingly do nothing,
positive or negative. On the other hand,
elements like barium, mercury and antimony
are all toxic and floating around your body,
albeit in very small amounts.
So, which ones do you need? Researchers
constantly find out new information on our
dietary needs, but right now, these are a few
that are generally considered important.
37. 37 47 Dietary Compounds You Absolutely Must Eat!
Bromine appears on most list as a trace mineral,
and only recently has research pointed to its role in
tissue development. For years, bromide salts were
used as a sedative and anticonvulsant for epilepsy,
in humans and animals. Your immune system also
uses bromine to form an antiparasitic enzyme,
although chlorine can be used if necessary.
However, high levels of bromine (as bromide salts)
have been shown to inhibit the central nervous
system. Additionally, bromine interferes with
iodine utilization, and especially in the thyroid.
Bromine is also a known carcinogen.
Sources: commercial baked goods, many
citrus drinks and some vegetable oil
43. Bromine
Bonus fact: Bromine can be
used to clean pools, help develop
photographs and reduce mercury
pollution emitted from coal-fired
power plants.
Fluoride for humans. Flouride isn’t actually
essential since humans don’t need it to develop
and sustain life; however, it is essential to your
teeth. While it is a very minor mineral, toxic
levels of fluoride can lead to gastrointestinal
pain and problems with bone formation.
Sources: most city water and toothpaste
44. Flourine
38. 38 For more information, visit www.interactivemetronome.com
You may not be familiar with strontium, but
it plays a big role in bone health. Strontium is
chemically very similar to calcium and is occasionally used as a substitute. Naturally, most of the strontium
in your body is found in your bones.
While strontium isn’t necessary for proper neurological function, keeping your skeletal system healthy and
strong will keep you upright and moving easier. It doesn’t do your brain any good to send out signals to
a weak frame and/or broken bones. There is also some evidence to suggest strontium can help prevent
sensory irritation when applied to the skin or teeth.
Sources: seafood, chicken, whole milk, red meat, cheddar cheese and wheat bran
45. Strontium
Bonus fact: Strontium is what makes
the brilliant red colors seen in modern
fireworks. The production of fireworks
actually accounts for over 5% of the
overall worldwide market for strontium.
Can lead be good for you?
No...of course not! However, it is in your body. You eat it on
contaminated food. Your pipes may leave some in everyday
tap water, and if you are like Tommy Callahan Jr., perhaps
you ate paint chips as a child (if it was before the 90’s,
there is a good chance lead was still in wall paint). Some
supplement purveyors have touted the benefits of small
doses of lead in the past, but stay the heck away from this
stuff! Lead poisoning is serious business and causes damage
to the nervous system, kidneys, cardiovascular system and
death. It is particularly dangerous for babies and children,
because their bodies and brains are growing rapidly.
39. 39 47 Dietary Compounds You Absolutely Must Eat!
Most people only think of fiber when they are having
gastrointestinal irregularities, particular when they feel...(cough)...
stopped up. However, fiber has many health benefits. Dietary fibers are naturally in plants. When we eat
plants, the fiber doesn’t digest but instead passes through our system undigested. There are two types of
dietary fiber - soluble and insoluble. Both types of fiber are important for healthy digestion and fighting
heart disease, diabetes, obesity and intestinal problems like diverticulitis.
Not only will fiber help keep you regular, but it also helps prevent hemmorhoids, colon disease and,
possibly, colorectal cancer at the same time. By helping to regulate blood sugar, fiber may help prevent
Type 2 diabetes, and fiber also helps fight heart disease by reducing LDL (bad cholesterol) levels.
46. Fiber
Soluble
Insoluble
This type of fiber dissolves in water. It forms a
gel-like material that will slow digestion, helping
to curb appetite and control blood sugar levels.
It can help lower blood cholesterol.
Sources: oats, barley, citrus fruits, beans,
apples, carrots and psyllium
Promotes the movement of material through
your digestive system and increases stool bulk.
This is the one to grab if you are having trouble
with constipation or irregular stools.
Sources: wheat bran, nuts, green beans,
cauliflower and potatoes
40. 40 For more information, visit www.interactivemetronome.com
Water? Come on, really? I don’t eat water! ... Oh, but you do. While most people are familiar with the old
adage, “drink 8 glasses of water a day,” you actually eat about 20-25% of that water. That doesn’t mean to
put down your water bottle; you still need to drink water to replenish all that your body uses and loses
during an average day. After all, your body is between 60-75% water (it can change with climate, weight,
body fat percentage, illness, etc.). You need it to digest food. You need it to make blood. You need it to stay
cool. You need it to connect the body’s circuit board.
But you lose it too. Sweat, urine, stool, spit, tears and even your breath help deplete your stores of water.
That goes double if you are sick, engaged in strenuous activity or live in a hot climate. Dehydration, heat
exhaustion and heat stroke are all serious health concerns that can have lasting effects on your body and
brain. Dehydration is no laughing matter. When you get dangerously low on water, your body begins to shut
down. Muscles don’t move as planned; they can spasm and cramp. Your cognitive prowess begins to slip as
the brain becomes unable to transfer minerals, antioxidants and neurotransmitters. Your skin dries, cracks
and wrinkles. Toxins begin to accumulate in organs that relied on water to carry away the waste. Digestion
is hampered and ingesting water becomes increasingly difficult...a truly cruel twist of fate. In a matter of
days (hours in the right...er, wrong, conditions) dehydration will lead to death.
The good news for most people in developed countries is that fresh water is usually just around the corner
at the nearest sink or fountain. No surprise there; those countries generally developed around the water
because of the need for water. Egyptians relied on the Nile. Just next door, the Tigris and Euphrates were
the birthplace of society. The British controlled the high seas, using water as a worldwide transport system.
Even American history is in many ways tied to coastal forts, the mighty Mississippi river and our Great
Lakes. For humans, water is and always will represent life.
47. Water
41. 41 47 Dietary Compounds You Absolutely Must Eat!
Okay, so 20% of your water comes from food; I get
that. But where is all that water coming from? Here
is a list of the fruits and vegetables with the most
water as a percentage of average total weight:
...a little more on water
Cucumbers
Lettuce (iceberg)
Tomatoes (red)
Celery
Radishes
Zucchini
Tomatoes (green)
Cabbage (green)
Cabbage (red)
Cauliflower
Eggplant
Peppers (sweet)
Strawberries
Spinach
Watermelon
Broccoli
Grapefruit
96%
96%
95%
95%
95%
94%
93%
93%
92%
92%
92%
92%
92%
92%
92%
91%
91%
Bonus Fact: Water can actually help you lose
weight, and look healthier while you are doing
it. Drinking plenty of water not only keeps your
stomach full, but it helps your body utilize
protein and fiber better (honestly, everything
better). That means you feel full longer, thereby
eating less. Water also keeps skin looking young
and fresh; so, as you drop those pounds and
stay healthy for years to come, you are also
making sure that the skin keeps that healthy
glow you worked so hard to achieve.
42. 42 For more information, visit www.interactivemetronome.com
Conclusion
Alright, we made it through. That didn’t take too long, did it? Most people only think of vitamins and minerals
when they are taking a Centrum® or giving their children a Flintstones® Gummy, but these amazing organic
compounds are on the job 24/7. As evidenced by the number of conditions associated with poor nutrition,
what you eat affects more than your weight; it can affect your mood, intelligence, lifespan and quality of
life.
Now, even though a lot of serious symptoms were just bandied about, we are not trying to scare anybody.
Almost everybody suffers from some mild deficiencies and very few fall victim to severe neuromuscular
conditions. Eating a diet rich in whole grains, fruits and vegetables should be enough for anyone that doesn’t
suffer from an existing condition that prevents nutrient uptake. For those folks, your regular physician
will be looking at blood test and advising you accordingly. For everyone else, if you feel better taking a
multivitamin, by all means, take a multivitamin. Just be careful not to overdo it with the fat-soluble vitamins
and heavy metals; toxic buildup can lead to a host of nasty side effects, including death (that’s a big one).
Raise your hand if you feel like a nutrition expert. Yeah, woohoo! Okay, now put it down. We never even got
to lycopene, flavonoids, steroids, lignans, resveratrol, capsaicin, aromatic acids, glucosinolates, indoles, etc.
We could go on for hours, but we won’t. While many of those compounds have dietary significance, they are
generally consumed with a healthy diet, as they are almost all naturally found in fruits, grains, vegetables
and animal flesh. If you make an effort to maintain healthy levels of the 47 we covered, your brain and
body will thank you...and you will get plenty of flavonoids and indoles.
But right now, it is almost time to eat and we need more brain food. Bon Appetit!
43. 43 47 Dietary Compounds You Absolutely Must Eat!
Looking to do more for
your brain?
For more information, please visit us at
www.interactivemetronome.com
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(877) 994-6776 (Toll Free - US only)
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