vitamin complex

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Once you have your fully grown harvest you could may chew t

If chewing wheat grass isnt for you you might consider buying a

A wheat grass shot may be diluted with some (alkaline) water, i

Anyway you should notice that in the first few weeks you shoul


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Alkaline

Maple Syrup, Rice Syrup

Dates, Figs, Melons, Grapes, Papaya, Kiwi, Blueberries, Apples, Pears, Raisins

Okra, Squash, Green Beans, Beets, Celery, Lettuce, Zucchini, Sweet Potato, Carob

Almonds

Flax Seed Oil

Breast Milk

Green Tea

ces we know of with unimagined effects on many diseases of civiliz

D1-G1, which can verifiably repair genetic makeup that has been dam

vered several other wheatgrass benefits: it contains over one hundred

ass

e of the highest amounts in the plant kingdom. The green plant pigm

d putrefactive substances in the intestinal tract, which is extremely b

aline and have the ability to neutralize excess acids inside the body. B

xic acid depots!) which can be harmful to health wheat grass has stron

the acid-alkaline-balance inside us! The acid-neutralizing effects of w

ffects, calcium depletion in our vessels as well as cholesterol release i

HY is that??). So the best and most organic way is to grow it at hom

rass at home: first youll have to get wheat grass seeds, which will th


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Lowest Alkaline FOOD CATEGORY

Raw Honey, Raw Sugar SWEETENERS

Oranges, Bananas, Cherries, Pineapple, Peaches, Avocados FRUITS

Carrots, Tomatoes, Fresh Corn, Mushrooms, Cabbage, Peas, Potato Skins, Olives, Soybeans, Tofu BEANS VEGETABLES LEGUMES

Chestnuts NUTS SEEDS

Canola Oil OILS

Amaranth, Millet, Wild Rice, Quinoa GRAINS CEREALS

MEATS

Soy Cheese, Soy Milk, Goat Milk, Goat Cheese, Whey EGGS DAIRY

Ginger Tea BEVERAGES

tion. It contains countless essential nutrients to sustain the human body, having a highly favorable mix of al

aged by radioactivity or x-rays.

vital substances, including the vitamins A,C, E, K, B-Vitamins (even B-12), and over a dozen minerals such a

ent is responsible for photosynthesis (creating energy and oxygen through sunlight). Interestingly, looking a

eneficial for your digestion.

ut of all green plants wheat grass stands out: it contains more alkaline minerals (such as calcium, magnesiu

g alkali forming effects on the body, e.g. it helps raising your alkalinity and your body pH!

eat grass are even higher compared to other alkaline vegetables, such as spinach or broccoli, which was pr

s reduced and a detoxifying purification process is initiated, leading to a more alkaline, balanced and overall

. You can buy wheat grass seeds in organic food stores at reasonable prices it takes about 7-11 days befo

n have to be soaked overnight in water. Over a period of another day the seeds have to be rinsed with wat


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loses its sweet-aromatic flavor, then spit out the fibrous material. We recommend cup (or around 100g)

xidation), so all and every nutrients, vitamins, amino acids and minerals retain in the juice, which is now a

cause of the quick loss of enzymes and vitamins after that time. You can slow down this process through air

ight get uncomfortable body reactions due to the strong detoxifying effects of wheat grass.


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Lowest Acid Acid

Processed Honey, Molasses White Sugar, Brown Sugar

Plums, Processed Fruit Juices Sour Cherries, Rhubarb

Cooked Spinach, Kidney Beans, String Beans Potatoes (without skins), Pinto Beans, Navy Beans, Lima Beans

Pumpkin Seeds, Sunflower Seeds Pecans, Cashews

Corn Oil

Sprouted Wheat Bread, Spelt, Brown Rice White Rice, Corn, Buckwheat, Oats, Rye

Venison, Cold Water Fish Turkey, Chicken, Lamb

Eggs, Butter, Yogurt, Buttermilk, Cottage Cheese Raw Milk

Tea Coffee

ll essential amino acids, which we humans cannot produce by ourselves. The iron content of wh

s zinc and selenium, which help prevent cancer.

its molecular structure, chlorophyll is almost identical to the human blood pigment hemoglobi

, manganese, and potassium) than any other grass or green vegetable.

ven by a recent study.

healthier body environment.

e your wheat grass is ready to use.

r, followed by spreading them over organic soil in trays. In the following days the seeds need c


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daily.

heat grass shot.

-tight packaging and storing in a dark area. However, after 12 hours your wheat grass shot is no


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Most Acid

NutraSweet, Equal, Aspartame, Sweet 'N Low

Blackberries, Cranberries, Prunes

Chocolate

Peanuts, Walnuts

Wheat, White Flour, Pastries, Pasta

Beef, Pork, Shellfish

Cheese, Homogenized Milk, Ice Cream

Beer, Soft Drinks

eat grass is higher than that of spinach.

n therefore it is believed that the intake of chlorophyll aids in forming hemoglobin.

nstant watering to grow properly.


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longer therapeutically effective.


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ALKALIZING MINERALS Although it might seem that citrus fruits would have

Calcium: pH 12 the citric acid they contain actually has an alkalinizin

Cesium: pH 14

Magnesium: pH 9 Note that a food's acid or alkaline forming tendency i

Potassium: pH 14 For example, lemons are very acidic, however the en

Sodium: pH 14 Likewise, meat will test alkaline before digestion, but

The more alkaline-forming foods you add to your nutritio

Should you not be able to completely avoid acidic foods,

Remember that every little step to a more alkaline diet is

Moreover, you can add green plants nutritional supplem

Such supplements were developed by Dr. Young, a micro

Our eating habits have dramatically changed from nutriti

The key to regain the body's ideal blood and body pH is t

Have a Quick but Significant look at the most important A

In this regard we suggest consuming at least 75-80% ofA

Here are some simple strategies thatmay help to gradual

Soy milk or almond milk instead of dairy products

Elimination of red meat and reduction of any chicken or

Elimination of soft drinks, soda, coffee - alkaline water

Wholewheat products instead of anything containing wBig salads as a whole meal as often as possible, includin

No processed, ready made or fast food at all

We have divided our food chart for Alkaline and Acidic F

The table below helps to identify various foods' pH-level.
http://www.balance-ph-diet.com/alkaline_food.htmlhttp://www.balance-ph-diet.com/alkaline_food.html


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n acidifying effect on the body,

g effect in the system.

n the body has nothing to do with the actual pH of the food itself.

d products they produce after digestion and assimilation are very alkaline so, lemons are alkali

it leaves very acidic residue in the body so, like nearly all animal products, meat is very acid for

n, the stronger will be the results.

you should at least try to consume as less as possible of them, and instead put more green food and ve

an improvement to a healthier way of life.

ents to your diet, which can support you in attaining pH balance in a natural way.

iologist and nutritionist. Over many years he has researched the interrelations between acid wastes in

us raw foods to highly processed foods very low in nutritional value - in fact our optimum cell function

create a Balance of Alkaline and Acid Forming Foods. However, because of unhealthy eating habits, m

lkaline Foods out there!

lkalizing Foods, like green vegetables, sprouts and soy products, and never more than 20-25% ofNeutr

ly balance your pH level:

turkey

nd alkaline green drinks instead

hite flourgtomatoes, zucchini, squash,cucumbers, almonds, avocados with pumpkin,sunflower, or sesame seed

od products into three categories: Foods you should eat in abundance; Foods you should eat moderate

Each one is assigned a number which mirrors its approximate relative potential of alkalinity (+) or acidit


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e forming in the body.

ming.

gies on your plate.

ide the body and the development of unhealthy conditions and disease.

is at risk! Without the proper Acid Alkaline Balance of our body fluids we increase the risk of getting lif

ost North-Americans have lower than neutral pH levels - but as our "normal" pH level is slightly alkaline

l and Acidifying Foods, such as meat, rolls, fast food etc. The reason for that? By eating alkaline foods o

s

ly; and foods you should try to avoid.

y (-) existent in one ounce (28.35g) of food. The higher the number, the better it is for you to eat.


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-threatening or chronic diseases.

, e.g. slightly above neutral (7.2 - 7.3), our intake of foods should also reflect this!

ur body's balance will be transformed from dangerously acidic to slightly alkaline!


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Most Alkaline Alkaline Lowest Alkaline Lowest Acid

Alfalfa Grass +29.3 Beet +11.3 Avocado (Protein) +15.6 Borage Oil +3.2

Asparagus +1.3 Carrot +9.5 Fresh Lemon +9.9 Evening Primrose Oil +

Barley Grass +28.1 Horseradish +6.8 Limes +8.2 Flax Seed Oil +3.5

Broccoli +14.4 Kohlrabi +5.1 Tomato +13.6 Marine Lipids +4.7

Brussels Sprouts +0.5 Potatoes +2.0 Caraway Seeds +2.3 Olive Oil +1.0

Cabbage Lettuce, Fresh +14.1 Red Radish +16.7 Cumin Seeds +1.1

Cauliflower +3.1 Rutabaga +3.1 Fennel Seeds +1.3

Cayenne Pepper +18.8 Summer Black Radish +39.4 Flax Seeds +1.3

Celery +13.3 Turnip +8.0 Pumpkin Seeds +5.6

Chives +8.3 White Radish (Spring) +3.1 Sesame Seeds +0.5

Comfrey +1.5 Buckwheat Groats +0.5 Sunflower Seeds +5.4

Cucumber, Fresh +31.5 Granulated Soy (Cooked Ground Soy Beans) +12.8 Wheat Kernel +11.4

Dandelion +22.7 Lentils +0.6

Dog Grass +22.6 Lima Beans +12.0

Endive, Fresh +14.5 Quinoa +

French Cut Green Beans +11.2 Soy Flour +2.5

Garlic +13.2 Soy Lecithin (Pure) +38.0

Green Cabbage December Harvest +4.0 Soy Nuts (soaked Soy Beans, Then Air Dried) +26.5

Green Cabbage, March Harvest +2.0 Soybeans, Fresh +12.0

Kamut Grass +27.6 Spelt +0.5

Lamb's Lettuce +4.8 Tofu +3.2

Leeks (Bulbs) +7.2 White Beans (Navy Beans) +12.1

Lettuce +2.2 Almonds +3.6

Onion +3.0 Brazil Nuts +0.5

Peas, Fresh +5.1

Peas, Ripe +0.5

Red Cabbage +6.3

Rhubarb Stalks +6.3

Savoy Cabbage +4.5

Shave Grass +21.7

Sorrel +11.5

Soy Sprouts +29.5

Spinach (Other Than March) +13.1

Spinach, March Harvest +8.0

Sprouted Chia Seeds +28.5

Sprouted Radish Seeds +28.4

Straw Grass +21.4

Watercress +7.7

Wheat Grass +33.8

White Cabbage +3.3


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Zucchini +5.7


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Most Acid

Canned Foods

Microwaved Foods

Processed Foods

Beer -26.8

Ketchup -12.4

Mayonaise -12.5

Mustard -19.2

Soy Sauce -36.2

Vinegar -39.4

Coffee -25.1

Fruit Juice Sweetened - 8.7

Liquor -38.7

Tea (Black) -27.1

Wine -16.4


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0%

10%

20%

30%

40%

50%

60%

70%

80%

90%

100%

Endive,Fresh+14.5

FrenchCutGreenBeans+11.2

Garlic+13.2

GreenCabbageDecemberHarvest+4.0

GreenCabbage,MarchHarvest+2.0

KamutGrass+27.6

Lamb'sLettuce+4.8

Leeks(Bulbs)+7.2

Lettuce+2.2

Onion+3.0

Peas,Fresh+5.1

Peas,Ripe+0.5

RedCabbage+6.3

RhubarbStalks+6.3

SavoyCabbage+4.5

ShaveGrass+21.7

Sorrel+11.5

SoySprouts+29.5

Spinach(OtherThanMarch)+13.1

Spinach,MarchHarvest+8.0

SproutedChiaSeeds+28.5

SproutedRadishSeeds+28.4

StrawGrass+21.4

Watercress+7.7

WheatGrass+33.8

WhiteCabbage+3.3

Zucchini+5.7

Most Acid Canned Foods Microwaved Foods

Processed Foods Beer -26.8

Ketchup -12.4

Mayonaise -12.5 Mustard -19.2 Soy Sauce -36

Vinegar -39.4 Coffee -25.1

Fruit Juice Sweetened - 8.7

Liquor -38.7 Tea (Black) -27.1 Wine -16.4

Acid Apples -8,5 Apricot -9.5 Banana, Ripe -10.

Bananna, Unripe +4.8 Black Currant -6.1

Blueberry -5.3 Cantaloupe -2.5 Cherry, Sour +3

Cherry, Sweet -3.6 Coconut, Fresh +0.5 Cranbe

-7.0 Currant -8.2 Date -4.7 Fig Juice Powder -2.

Lowest Acid Borage Oil +3.2

Evening Primrose Oil +4.1 Flax Seed Oil +3.5

Marine Lipids +4.7 Olive Oil +1.0

Lowest Alkaline Avocado (Protein) +15.6 Fresh

Lemon +9.9 Limes +8.2 Tomato +13.6 Caraway

Seeds +2.3 Cumin Seeds +1.1 Fennel Seeds +1.

Flax Seeds +1.3 Pumpkin Seeds +5.6 Sesame

Seeds +0.5 Sunflower Seeds +5.4 Wheat Kerne

+11.4


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Lastly, to maintain a perfect

condition, observe general

health rules. Rest and sleep

are alkalizers. So is exercise,

fresh air, pleasure

, laughter, conversation,

enjoyment even love!

Acidifiers are worry, fear,

anger, gossip, hatred, envy,

crabbing, and selfishness.

This complete chart is the key to

rational, scientific diet. You need

not study food

chemistry or worry about what you

eat if you follow these instructions

and the chart.

Science has divided foods, like

chemicals, into two classes:

alkaline-forming, or practically

safe foods, and acid-forming, or

somewhat dangerous ones. If you

eat over 80% alkaline ones,

mainly fruits and vegetables (rich

in organic mineral salts and

vitamins), thus preserving the

normal alkalinity of the blood, you

need not think about diets. This isthe key to all balancing of foods

for you. Remember al

ways to eat plenty of these health-

promoting items, especially when

you do eat acid-formers, as meat,

cheese, nuts, grains, etc.

Because

these items are acid-forming is no

reason to exclude them entire ly

but use them judiciously and in

correct balance, so they will yield

the greatest good.


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Gland tone means perfect health. Glands

feed mainly upon body secretions, and th

healthy body must have living mineral and

line elements in the main. Fruits should

predominate at breakfast. For lunch, fruit

getables with a possible alkaline dairy pro

At dinner, vegetables, especially

salads. Use cereal products

sparingly; proteins, fats, sweets,

moderately. Have only wholegrain goods.

Fruits are not really laxative; they merely

help produce digestive juices which prom

good elimination, while their high water co

normal condition. Protein, starch, sugar aleave acid reactions. Thus an alkaline diet

diminishes acidity of the urine by neutralizi

d absorbing normal body acids. It also for

a reserve of bicarbonates, which help to

tain neutrality; you are aiding your body to

overcome the bad effects of acid foods yo

eat. The only other food knowledge you n

is harmonious combination, which is avail

The average person can be safe on an 80

0 proportion. Watch yourself. Plan you

meals to follow this valuable acid-alkaline

t, the most complete, simple and up-to-da

existence. However, dont make a fetish o

, but observe it in a rational manner. Even

you do eat an all-acid meal, make your ne

two or three all-alkaline, and dont worry a

it!


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alka

r ve

uct.

te

ntent keeps the bowels moist and soft, really a

d fats

ing an

s

ain

u do

ed

ble in any modern health work.

-2

char

e in

this

if

xt

bout


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FOOD Glycemic index (glucose = 100) Serving size (grams)

BAKERY PRODUCTS AND BREADS

Banana cake, made with sugar 47 60

Banana cake, made without sugar 55 60

Sponge cake, plain 46 63

Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) 42 111

Apple, made with sugar 44 60

Apple, made without sugar 48 60

Waffles, Aunt Jemima (Quaker Oats) 76 35

Bagel, white, frozen 72 70

Baguette, white, plain 95 30

Coarse barley bread, 75-80% kernels, average 34 30

Hamburger bun 61 30

Kaiser roll 73 30

Pumpernickel bread 56 30

50% cracked wheat kernel bread 58 30

White wheat flour bread 71 30

Wonder bread, average 73 30

Whole wheat bread, average 71 30

100% Whole Grain bread (Natural Ovens) 51 30

Pita bread, white 68 30

Corn tortilla 52 50

Wheat tortilla 30 50

BEVERAGES

Coca Cola, average 63 250 mL

Fanta, orange soft drink 68 250 mL

Lucozade, original (sparkling glucose drink) 9510 250 mL

Apple juice, unsweetened, average 44 250 mL

Cranberry juice cocktail (Ocean Spray) 68 250 mL

Gatorade 78 250 mL

Orange juice, unsweetened 50 250 mL

Tomato juice, canned 38 250 mL

BREAKFAST CEREALS AND RELATED PRODUCTSAll-Bran, average 55 30

Coco Pops, average 77 30

Cornflakes, average 93 30

Cream of Wheat (Nabisco) 66 250

Cream of Wheat, Instant (Nabisco) 74 250

Grapenuts, average 75 30

Muesli, average 66 30

Oatmeal, average 55 250

Instant oatmeal, average 83 250

Puffed wheat, average 80 30

Raisin Bran (Kellogg's) 61 30

Special K (Kellogg's) 69 30

GRAINS

Pearled barley, average 28 150

Sweet corn on the cob, average 60 150

Couscous, average 65 150

Quinoa 53 150

White rice, average 89 150

Quick cooking white basmati 67 150

Brown rice, average 50 150

Converted, white rice (Uncle Ben's) 38 150

Whole wheat kernels, average 30 50


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Bulgur, average 48 150

COOKIES AND CRACKERS

Graham crackers 74 25

Vanilla wafers 77 25

Shortbread 64 25

Rice cakes, average 82 25

Rye crisps, average 64 25

Soda crackers 74 25

DAIRY PRODUCTS AND ALTERNATIVES

Ice cream, regular 57 50

Ice cream, premium 38 50

Milk, full fat 41 250mL

Milk, skim 32 250 mL

Reduced-fat yogurt with fruit, average 33 200

FRUITS

Apple, average 39 120

Banana, ripe 62 120

Dates, dried 42 60

Grapefruit 25 120

Grapes, average 59 120

Orange, average 40 120

Peach, average 42 120

Peach, canned in light syrup 40 120

Pear, average 38 120

Pear, canned in pear juice 43 120

Prunes, pitted 29 60

Raisins 64 60

Watermelon 72 120

BEANS AND NUTS

Baked beans, average 40 150

Blackeye peas, average 33 150

Black beans 30 150

Chickpeas, average 10 150Chickpeas, canned in brine 38 150

Navy beans, average 31 150

Kidney beans, average 29 150

Lentils, average 29 150

Soy beans, average 15 150

Cashews, salted 27 50

Peanuts, average 7 50

PASTA and NOODLES

Fettucini, average 32 180

Macaroni, average 47 180

Macaroni and Cheese (Kraft) 64 180

Spaghetti, white, boiled, average 46 180

Spaghetti, white, boiled 20 min, average 58 180

Spaghetti, wholemeal, boiled, average 42 180

SNACK FOODS

Corn chips, plain, salted, average 42 50

Fruit Roll-Ups 99 30

M & M's, peanut 33 30

Microwave popcorn, plain, average 55 20

Potato chips, average 51 50

Pretzels, oven-baked 83 30

Snickers Bar 51 60


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VEGETABLES

Green peas, average 51 80

Carrots, average 35 80

Parsnips 52 80

Baked russet potato, average 111 150

Boiled white potato, average 82 150

Instant mashed potato, average 87 150

Sweet potato, average 70 150

Yam, average 54 150

MISCELLANEOUS

Hummus (chickpea salad dip) 6 30

Chicken nuggets, frozen, reheated in microwave oven 5 min 46 100

Pizza, plain baked dough, served with parmesan cheese and tomato sauce 80 100

Pizza, Super Supreme (Pizza Hut) 36 100

Honey, average 61 25


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Glycemic load per serving Food Glycemic Index Serving Size (g) Glycemic Load

CANDY/SWEETS

14 Honey 87 2 Tbs 17.9

12 Jelly Beans 78 1 oz 22

17 Snickers Bar 68 60g (1/2 bar) 23

24 Table Sugar 68 2 Tsp 7

13 Strawberry Jam 51 2 Tbs 10.1

9 Peanut M&Ms 33 30 g (1 oz) 5.6

10 Dove Dark Chocolate Bar 23 37g (1 oz) 4.4

25 BAKED GOODS & CEREALS

15 Corn Bread 110 60g (1 piece) 30.8

7 French Bread 95 64g (1 slice) 29.5

9 Corn Flakes 92 28g (1 cup) 21.1

12 Corn Chex 83 30g (1 cup) 20.8

7 Rice Krispies 82 33g (1.25 cup) 23

12 Corn pops 80 31g (1 cup) 22.4

10 Donut (lrg glazed) 76 75g (1 donut) 24.3

10 Waffle (homemade) 76 75g (1 waffle) 18.7

9 Grape Nuts 75 58g (1/2 cup) 31.5

7 Bran Flakes 74 29g (3/4 cup) 13.3

10 Graham Cracker 74 14g (2 sqrs) 8.1

12 Cheerios 74 30g (1 cup) 13.3

8 Kaiser Roll 73 57g (1 roll) 21.2

Bagel 72 89g (1/4 in.) 33

16 Corn tortilla 70 24g (1 tortilla) 7.7

23 Melba Toast 70 12g (4 rounds) 5.6

40 Wheat Bread 70 28g (1 slice) 7.7

30 White Bread 70 25g (1 slice) 8.4

24 Kelloggs Special K 69 31g (1 cup) 14.5

12 Taco Shell 68 13g (1 med) 4.8

12 Angel food cake 67 28g (1 slice) 10.7

4 Croissant, Butter 67 57g (1 med) 17.5

Muselix 66 55g (2/3 cup) 23.812 Oatmeal, Instant 65 234g (1 cup) 13.7

20 Rye bread, 100% whole 65 32g (1 slice) 8.5

23 Rye Krisp Crackers 65 25 (1 wafer) 11.1

17 Raisin Bran 61 61g (1 cup) 24.4

22 Bran Muffin 60 113g (1 med) 30

16 Blueberry Muffin 59 113g (1 med) 30

16 Oatmeal 58 117g (1/2 cup) 6.4

13 Whole wheat pita 57 64g (1 pita) 17

30 Oatmeal Cookie 55 18g (1 large) 6

17 Popcorn 55 8g (1 cup) 2.8

12 Pound cake, Sara Lee 54 30g (1 piece) 8.1

14 Vanilla Cake and Vanilla Frosting 42 64g (1 slice) 16

Pumpernickel bread 41 26g (1slice) 4.5

12 Chocolate cake w/chocolate frosting 38 64g (1 slice) 12.5

20 BEVERAGES

9 Gatorade Powder 78 16g (.75 scoop) 11.7

13 Cranberry Juice Cocktail 68 253g (1 cup) 24.5

43 Cola, Carbonated 63 370g (12oz can) 25.2

28 Orange Juice 57 249g (1 cup) 14.25

16 Hot Chocolate Mix 51 28g (1 packet) 11.7

14 Grapefruit Juice, sweetened 48 250g (1 cup) 13.4

11 Pineapple Juice 46 250g (1 cup) 14.7


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12 Soy Milk 44 245g (1 cup) 4

Apple Juice 41 248g (1 cup) 11.9

14 Tomato Juice 38 243g (1 cup) 3.4

14 LEGUMES

10 Baked Beans 48 253g (1 cup) 18.2

17 Pinto Beans 39 171g (1 cup) 11.7

11 Lima Beans 31 241g (1 cup) 7.4

12 Chickpeas, Boiled 31 240g (1 cup) 13.3

Lentils 29 198g (1 cup) 7

6 Kidney Beans 27 256g (1 cup) 7

3 Soy Beans 20 172g (1 cup) 1.4

5 Peanuts 13 146g (1 cup) 1.6

4 VEGETABLES

11 Potato 104 213g (1 med) 36.4

Parsnip 97 78g (1/2 cup) 11.6

6 Carrot, raw 92 15g (1 large) 1

16 Beets, canned 64 246g (1/2 cup) 9.6

18 Corn, yellow 55 166g (1 cup) 61.5

3 Sweet Potato 54 133g (1 cup) 12.4

11 Yam 51 136g (1 cup) 16.8

4 Peas, Frozen 48 72g (1/2 cup) 3.4

5 Tomato 38 123g (1 med) 1.5

5 Broccoli, cooked 0 78g (1/2 cup) 0

4 Cabbage, cooked 0 75g (1/2 cup) 0

5 Celery, raw 0 62g (1 stalk) 0

10 Cauliflower 0 100g (1 cup) 0

28 Green Beans 0 135g (1 cup) 0

4 Mushrooms 0 70g (1 cup) 0

Spinach 0 30g (1 cup) 0

6 FRUIT

10 Watermelon 72 152g (1 cup) 7.2

7 Pineapple, raw 66 155g (1 cup) 11.9

3 Cantaloupe 65 177g (1 cup) 7.89 Apricot, canned in light syrup 64 253g (1 cup) 24.3

9 Raisins 64 43g (small box) 20.5

7 Papaya 60 140g (1 cup) 6.6

5 Peaches, canned, heavy syrup 58 262g (1 cup) 28.4

1 Kiwi, w/ skin 58 76g (1 fruit) 5.2

3 Fruit Cocktail, drained 55 214g (1 cup) 19.8

0 Peaches, canned, light syrup 52 251g (1 cup) 17.7

Banana 51 118g (1 med) 12.2

15 Mango 51 165g (1 cup) 12.8

23 Orange 48 140g (1 fruit) 7.2

32 Pears, canned in pear juice 44 248g (1 cup) 12.3

22 Grapes 43 92g (1 cup) 6.5

26 Strawberries 40 152g (1 cup) 3.6

17 Apples, w/ skin 39 138g (1 med) 6.2

Pears 33 166g (1 med) 6.9

11 Apricot, dried 32 130g (1 cup) 23

24 Prunes 29 132g (1 cup) 34.2

6 Peach 28 98g (1 med) 2.2

6 Grapefruit 25 123g (1/2 fruit) 2.8

12 Plum 24 66g (1 fruit) 1.7

16 Sweet Cherries, raw 22 117g (1 cup) 3.7

18 NUTS


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Cashews 22

4 Almonds 0

2 Hazelnuts 0

4 Macademia 0

33 Pecans 0

21 Walnuts 0

17 DAIRY

22 Ice Cream (Lower Fat) 47 76g (1/2 cup) 9.4

20 Pudding 44 100g (1/2 cup) 8.4

Milk, Whole 40 244g (1 cup) 4.4

0 Ice Cream 38 72g (1/2 cup) 6

7 Yogurt, Plain 36 245g (1 cup) 6.1

22 MEAT/PROTEIN

9 Beef 0

12 Chicken 0

Eggs 0

Fish 0

Lamb 0

Pork 0

Veal 0

Deer-Venison 0

Elk 0

Buffalo 0

Rabbit 0

Duck 0

Ostrich 0

Shellfish 0

Lobster 0

Turkey 0

Ham 0


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The GI Symbol makes healthy choices easy choices. Most of us find it hard to work out what all of the di

Managing your blood glucose levels is one of the keys to lifelong health. Choosing low Glycemic Index c

Low GI eating is for everybody. The GI Symbol helps you put those smart low GI carbohydrate foods int

he Glycemic Index Symbol is a powerful tool for quickly and reliably making healthy food choices when

To be approved to carry the GI Symbol, foods must be a good source of carbohydrate and meet a host

While most of us know that our health and well being will improve if we eat more nutritious foods, the

But working out exactly what you should be eating can be confusing these days with so many product o

Thats why we created the GI Symbol Program. It can help you to make healthy choices with confidence

here are several possible reasons:

1. the manufacturer may have obtained a Glycemic Index value from a published source (internet or p

2. the manufacturer may have tested the food itself, using an unstated methodology; or

3. they may have had the food tested following the standardised international method and make a lo

However, if a food makes a low GI claim but does not carry the GI symbol, be very cautious. A recent A

The GI Symbol Program is run by the Glycemic Index Foundation, a not-for-profit organisation supporte

The University of Sydney is one of the leading centres for glycemic index research in the world.

The Juvenile Diabetes Research Foundation is one of Australias leading charities supporting children wi

Manufacturers pay Glycemic Index Limited a licence fee to use the GI Symbol on their products and the

Look for the GI symbol on foods like breads, breakfast cereals, dairy products, pasta, rice, noodles, cere

To carry the GI Symbol, products must meet strict nutrient guidelines. An interactive GI qualifier comin

All product labels and advertising that use the Low GI Symbol or mention the Glycemic Index Symbol Pr

The Glycemic Index Foundation is not responsible for the accuracy and/or legality of labels and marketi
http://sydney.edu.au/http://www.jdrf.org.au/default.asphttp://www.gisymbol.com.au/foodSearch.phphttp://www.gisymbol.com.au/cmsAdmin/uploads/GINutrientCriteria2008.pdfhttp://www.gisymbol.com.au/cmsAdmin/uploads/GINutrientCriteria2008.pdfhttp://www.gisymbol.com.au/foodSearch.phphttp://www.jdrf.org.au/default.asphttp://sydney.edu.au/


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ifferent nutrition claims and nutrition information means, and just because a food may claim to be low

arbohydrates the ones that produce smaller fluctuations in your blood glucose and insulin levels red

your shopping trolley and lower the overall GI of your diet.

grocery shopping. Its your guarantee that the GI value stated near the nutrition information label is acc

f other nutrient criteria including calories/kilojoules, total and saturated fat, sodium (salt), and where a

reality is that a lack of time and busy lifestyles often contribute to poor food choices. Unfortunately, po

ptions on the supermarket shelves and brightly coloured nutrition messages on the packages.

.

ublished article), but not tested the food itself directly; or

GI claim in the advertising and packaging but have chosen not to take part in the program.

stralian survey found that many low GI claims are either false or inaccurate, and even when they are n

d by the University of Sydney and the Juvenile Diabetes Research Foundation. It represents one of the

th diabetes and their families and working together to find a cure for Type 1 Diabetes.

income is channelled back into education and further research.

al grains, fruit, starchy vegetables, legumes, convenience meals, snack foods, spreads and sweeteners.

soon.

ogram are pre-approved by the Glycemic Index Foundation.

ng claims of the foods in the program.


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I, it does not mean that it has been tested correctly, if at all. Foods that carry the GI Symbol meet strict

uces your risk of type 2 diabetes and cardiovascular disease. Its also one of the keys to sustainable wei

urate. Foods with the GI Symbol are healthy in other ways, too.

ppropriate fibre and calcium.

or food choices are a major cause of overweight/obesity and associated conditions like type 2 diabetes

t false or inaccurate, they are often made on products that are not ideal nutritionally (ie, they contain t

orlds peak bodies of GI research and education.

earch our database for an up-to-date list.


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nutrient criteria ensuring they are healthy choices, and the GI value is certified as accurate.

ht loss.

nd heart disease.

oo many kilojoules, saturated fat and/or salt) so don't meet the stringent requirements of the GI Symbo


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l Program. If you have concerns, contact the manufacturer and ask where the food was tested. You will


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find a list of accredited laboratories HERE.


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M/F M/F M/F M/F Male

NUTRIENT 0-6 mths 7-12mths 1-3 yrs 4-8 yrs 9-13 Yrs

RDA Vitamins (Per

Day)

vitamin A - retinol 400* g 500* g 300 g 400 g

vitamin A - retinol 600 g

vitamin C - ascorbic

acid

40* mg 50* mg 15 mg 25 mg

vitamin C - ascorbic acid 45 mg

vitamin D #1 5* g 5* g 5* g 5* g

vitamin D #1 5* g

vitamin E 4* mg 5* mg 6mg 7mg vitamin E 11 mg

vitamin K 2.0* g 2.5* g 30* g 55* g vitamin K 60* g

vitamin B1 - thiamin 0.2* mg 0.3* mg 0.5 mg 0.6 mg

vitamin B1 - thiamin 0.9 mg

vitamin B2 -

riboflavin

0.3* mg 0.4* mg 0.5 mg 0.6 mg

vitamin B2 - riboflavin 0.9mg

vitamin B3 - niacin 2* mg 4* mg 6mg 8mg

vitamin B3 - niacin 12 mg

vitamin B5 -

pantothenic acid

1.7* mg 1.8* mg 2* mg 3* mg

vitamin B5 - pantothenic

acid 4* mg

vitamin B6 -

pyridoxine

0.1* mg 0.3* mg 0.5 mg 0.6 mg

vitamin B6 - pyridoxine 1.0 mg

vitaminB12 -

cyanocobalamin

0.4* g 0.5* g 0.9 g 1.2 g vitaminB12 -

cyanocobalamin 1.8 g

biotin 5* g 6* g 8* g 12* g biotin 20* g

choline 125* mg 150* mg 200* mg 250* mg choline 375* mg

folate - folic acid 65* g 80* g 150 g 200 g

folate - folic acid #3 300 g

Recommended Daily

Allowances for

Minerals

calcium 210* mg 270* mg 500* mg 800* mg calcium 1300* mg

chromium 0.2* g 5.5* g 11* g 15* g chromium 25* g

copper 200* g 220* g 340 g 440 g copper 700 g

fluoride 0.01* mg 0.5* mg 0.7* mg 1* mg fluoride 2* mg

iodine 110* g 130* g 90 g 90 g iodine 120 g

iron 0.27* mg 11 mg 7mg 10 mg iron 8mg

magnesium 30* mg 75* mg 80 mg 130 mg

magnesium 240 mg

manganese 0.003* mg 0.6* mg 1.2* mg 1.5* mg

manganese 1.9* mg

molybdenum 2* g 3* g 17 g 22 g

molybdenum 34 g

phosphorus 100* mg 275* mg 460 mg 500 mg

phosphorus 1250 mg

NUTRIENT

RDA Vitamins (Per Day)

Recommended Daily Allowances for Mine
http://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.html


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selenium 15* g 20* g 20 g 30 g

selenium 40 g

zinc 2* mg 3mg 3mg 5mg zinc 8mg

potassium 0.4* g 0.7* g 3.0* g 3.8* g

potassium 4.5* g

sodium 0.12* g 0.37* g 1.0* g 1.2* g sodium 1.5* g

chloride 0.18* g 0.57* g 1.5* g 1.9* g chloride 2.3* g

Recommended Daily Allowances (RDA) Chart for Infants & Children Recommended Daily Allowances f


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Male Female Female Male Male Female

14-18 Yrs 9-13 Yrs 14-18 Yrs 19-50 Yrs >50 Yrs 19-50Yrs

900 g 600 g 700 g vitamin A - retinol 900 g 900 g 700 g

75 mg 45 mg 65 mg vitamin C - ascorbic acid 90 mg 90 mg 75 mg

5* g 5* g 5* g vitamin D #1 #5 5* g 10* g 5* g

15 mg 11 mg 15 mg vitamin E 15 mg 15 mg 15 mg

75* g 60* g 75* g vitamin K 120* g 120* g 90* g

1.2 mg 0.9mg 1.0 mg vitamin B1 - thiamin 1.2 mg 1.2 mg 1.1 mg

1.3 mg 0.9 mg 1.0 mg vitamin B2 - riboflavin 1.3 mg 1.3 mg 1.1 mg

16 mg 12 mg 14 mg vitamin B3 - niacin 16 mg 16 mg 14 mg

5* mg 4* mg 5* mg

vitamin B5 - pantothenic

acid 5* mg 5* mg 5* mg

1.3 mg 1.0 mg 1.2 mg vitamin B6 - pyridoxine 1.3 mg 1.7 mg 1.3 mg

2.4 g 1.8 g 2.4 g vitaminB12 #2 2.4 g 2.4 g 2.4 g

25* g 20* g 25* g biotin 30* g 30* g 30* g

550* mg 375* mg 400* mg choline 550* mg 550* mg 425* mg

400 g 300 g 400 g folate - folic acid #3 400 g 400 g 400 g

1300* mg 1300* mg 1300* mg calcium 1000* mg 1200* mg 1000* mg

35* g 21* g 24* g chromium 35* g 30* g 25* g

890 g 700 g 890 g copper 900 g 900 g 900 g

3* mg 2* mg 3* mg fluoride 4* mg 4* mg 3* mg

150 g 120 g 150 g iodine 150 g 150 g 150 g

11 mg 8mg 15 mg iron 8mg 8mg 18mg

410 mg 240 mg 360 mg magnesium #4

400/420

mg 420 mg

310/320

mg

2.2* mg 1.6* mg 1.6* mg manganese 2.3* mg 2.3* mg 1.8* mg

43 g 34 g 43 g molybdenum 45 g 45 g 45 g

1250mg 1250mg 1250mg phosphorus 700 mg 700 mg 700 mg

als

NUTRIENT

RDA Vitamins (Per Day)

Recommended Daily Allowances for Minerals
http://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.html


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55 g 40 g 55 g selenium 55 g 55 g 55 g

11 mg 8 mg 9mg zinc 11 mg 11 mg 8 mg

4.7* g 4.5* g 4.7* g potassium 4.7* g 4.7* g 4.7* g

1.5* g 1.5* g 1.5* g sodium #5 1.5* g 1.3* g 1.5* g

2.3* g 2.3* g 2.3* g chloride #5 2.3* g 2.0* g 2.3* g

or Older Children (9 to 18 Years) Recommended Daily Allowances for Adults (19 Years an
http://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.html


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Female Pregnancy Pregnancy Lactation Lactation

>50 Yrs 14-18 Yrs 19-50 Yrs 14-18 Yrs 19-50 Yrs

700 g

vitamin A -

retinol 750 g 770 g 1200 g 1300 g

75 mg

vitamin C -

ascorbic acid 80 mg 85 mg 115 mg 120 mg

10* g

vitamin D

#1 5* g 5* g 5* g 5* g

15 mg vitamin E 15 mg 15 mg 19 mg 19 mg

90* g vitamin K 75* g 90* g 75* g 90* g

1.1 mg

vitamin B1 -

thiamin 1.4 mg 1.4 mg 1.4 mg 1.4 mg

1.1 mg

vitamin B2 -

riboflavin 1.4 mg 1.4 mg 1.6 mg 1.6 mg

14 mg

vitamin B3 -

niacin 18 mg 18 mg 17 mg 17 mg

5* mg

vitamin B5 -

pantothenic

acid 6* mg 6* mg 7* mg 7* mg

1.5 mg

vitamin B6 -

pyridoxine 1.9 mg 1.9 mg 2.0 mg 2.0 mg

2.4 g vitaminB12 2.6 g 2.6 g 2.8 g 2.8 g

30* g biotin 30* g 30* g 35* g 35* g

425* mg choline 450* mg 450* mg 550* mg 550* mg

400 g

folate -

folic acid

#3 600 g 600 g 500 g 500 g

1200* mg calcium 1300* mg 1000* mg 1300* mg 1000* mg

20* g chromium 29* g 30* g 44* g 45* g

900 g copper 1000 g 1000 g 1300 g 1300 g

3* mg fluoride 3* mg 3* mg 3* mg 3* mg

150 g iodine 220 g 220 g 290 g 290 g

8mg iron 27 mg 27 mg 10 mg 9mg

320 mg

magnesiu

m #6 400 mg

350/360

mg 360 mg

310/320

mg

1.8* mg

manganes

e 2.0* mg 2.0* mg 2.6* mg 2.6* mg

45 g

molybden

um 50 g 50 g 50 g 50 g

700 mg

phosphor

us 1250 mg 700 mg 1250mg 700 mg

NUTRIENT

Recommended Daily Allowances for Vitamins

Recommended Daily Allowances for Minerals
http://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.htmlhttp://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.html


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55 g selenium 60 g 60 g 70 g 70 g

8mg zinc 12 mg 11 mg 13 mg 12 mg

4.7* g potassium 4.7* g 4.7* g 5.1* g 5.1* g

1.3* g sodium 1.5* g 1.5* g 1.5* g 1.5* g

2.0* g chloride 2.3* g 2.3* g 2.3* g 2.3* g

Up) Recommended Daily Allowances for Pregnancy / Lactating Mothers


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Vitamin Recommended Dietary Allowance (RDA) or Adequate Intake (AI)

or Mineral Nutrients with AIs are marked with an (*)

Boron Not determined.

Age 1-3: 700 mg/day

Age 4-8: 1,000 mg/day

Age 9-18: 1,300 mg/day

Age 19-50: 1,000 mg/day

Women age 51+ : 1,200 mg/day

Men age 71+ : 1,200 mg/day

Age 19-50: 2,300 mg/day

Age 50-70: 2,000 mg/day

Age 70 and older: 1,800 mg/day

Choline Age 70 and older: 1,800 mg/day

Women: 425 mg/day *

(Vitamin B complex)

Copper 900 micrograms/day

Men: 4 mg/day *

Women: 3 mg/day *

Iodine 150 micrograms/day

Men: 8 mg/day

Women age 19-50: 18 mg/day

Women age 51 and up: 8 mg/day

Men age 19-30: 400 mg/dayMen age 31 and up: 420 mg/day

Women age 19-30: 310 mg/day

Women age 31 and up: 320 mg/day

Men: 2.3 mg/day *

Women: 1.8 mg/day*

Molybdenum 45 micrograms/day

Nickel Not determined

Phosphorus 700 mg/day

Selenium 55 micrograms/day

Age 19-50: 1,500 mg/day

Age 51-70: 1,300 mg/day

Age 71 and up: 1,200 mg/day

Vanadium Not determined

Men : 3,000 IU/day

Women : 2,310 IU/day

Men: 16 mg/day

Women: 14 mg/day

Folic Acid (Folate) 400 micrograms/day

Iron

Magnesium

Manganese

Sodium

Vitamin A

Vitamin B3 (Niacin)

Calcium

Chloride

Fluoride


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Men age 19-50: 1.3 mg/day

Men age 51 up: 1.7 mg/day

Women age 19-50: 1.3 mg/day

Women age 51 up: 1.5 mg/day

Men: 90 mg/day

Women: 75 mg/day

Age 1-70: 15 micrograms/day

(600 IU, or international units) *

Age 70 and older: 20 micrograms/day

(800 IU) *

Vitamin E

(alpha-tocopherol)

Men: 11 mg/day

Women: 8 mg/day

Vitamin C

Vitamin D (Calciferol)

22.4 IU/day

Zinc

Vitamin B6


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Upper Tolerable Limit (UL)

The highest amount you can take without risk

20 mg/day

Age19-50: 2,500 mg/day

Age 51 and up: 2,000 mg/day

10,000 micrograms/day


This applies only to synthetic folic acid in supplements or fortified foods. There is no upper limit for folic acid from natural sources.


350 mg/day

This applies only to magnesium in supplements or fortified foods. There is no upper limit for magnesium in food and water.


1.0 mg/day

Up to age 70: 4,000 mg/day Over age 70: 3,000 mg/day

400 micrograms/day

1.8 mg/day

35 mg/day

This applies only to niacin in supplements or fortified foods. There is no upper limit for niacin in natural sources.

45 mg/day

11 mg/day

2,300 mg/day

10,000 IU/day

3,600 mg/day

3,500 mg/day

10 mg/day


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100 micrograms/day

(4,000 IU)

1,500 IU/day

This applies only to vitamin E in supplements or fortified foods. There is no upper limit for vitamin E from natural sources.

2,000 mg/day

40 mg/day

100 mg/day


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Amino acid(s) mg per kg body weight mg per 70kg mg per 100kg

HHistidine 10 700 1000

IIsoleucine 20 1400 2000

LLeucine 39 2730 3900

KLysine 30 2100 3000

MMethionine

+CCysteine

FPhenylalanine

+YTyrosine

TThreonine 15 1050 1500

WTryptophan 4 280 400

VValine 26

Valine

Promotes mental vigor, muscle coordination and calm emotions, a branched chain amino acid, not process

Trytophan

Natural relaxant, induces normal sleep, reduces anxiety and depression, the treatment of migraine heada

Found abundantly in Turkey meat

Phenylalanine

Produces norepinephrine, a chemical that transmits signals between nerve cells and the brain, keeps you a

Methionine

Supplies sulfur which prevents disorders of the hair, skin and nails, lowers cholesterol levels by increasing t

non -essential amino acids

Cystine

Functions as an antioxidant and is a powerful aid to the body in protecting against radiation and pollution. It

Glycine

Releases oxygen for cell-making processes, makes hormones for immune system, helps make other amin

Aginine

Enhanced immune system responses to bacteria, viruses and tumor cells; promotes wound healing and re

10.4 + 4.1 (15 total) 1050 1500

25 (total) 1750 2500
http://en.wikipedia.org/wiki/Histidinehttp://en.wikipedia.org/wiki/Isoleucinehttp://en.wikipedia.org/wiki/Leucinehttp://en.wikipedia.org/wiki/Lysinehttp://en.wikipedia.org/wiki/Methioninehttp://en.wikipedia.org/wiki/Cysteinehttp://en.wikipedia.org/wiki/Phenylalaninehttp://en.wikipedia.org/wiki/Tyrosinehttp://en.wikipedia.org/wiki/Threoninehttp://en.wikipedia.org/wiki/Tryptophanhttp://en.wikipedia.org/wiki/Valinehttp://en.wikipedia.org/wiki/Valinehttp://en.wikipedia.org/wiki/Tryptophanhttp://en.wikipedia.org/wiki/Threoninehttp://en.wikipedia.org/wiki/Tyrosinehttp://en.wikipedia.org/wiki/Phenylalaninehttp://en.wikipedia.org/wiki/Cysteinehttp://en.wikipedia.org/wiki/Methioninehttp://en.wikipedia.org/wiki/Lysinehttp://en.wikipedia.org/wiki/Leucinehttp://en.wikipedia.org/wiki/Isoleucinehttp://en.wikipedia.org/wiki/Histidine


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Aspatic Acid

Aids in the expulsion of harmful ammonia from the body. When ammonia enters the circulatory system it is

Glutamic Acid

Considered to be nature's "brain food" by improving mental capacities, helps speed the healing of ulcers, gi

Glutamine

Most abundant amino acid, plays a key role in immune system functions, important source of energy, espe


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: "For al l the amino acids"

Daily Intake: adults require approximately 0.36 grams of protein per pound of bo

:

Meat, poultry, fish, eggs, dairy products, grains, legumes, beans, nuts

Histi ine Di iciency: Poor earing

Part of hemoglobin, used for rheumatoid arthritis, allergic diseases, ulcers and a

IsoleucineA branched chain amino acid readily taken up and used for energy by muscle tiss

Leucine

Stimulants the upper brain to be more alert, a branched chain amino acid used a

Lysine Difficiency: Chronic fatigue, inability to concentrate, irrita

Insures the adequate absorption of calcium, helps form collagen (which makes up

Cysteine

Detoxifies harmful chemicals in combination with L-aspartic acid and L-citruline, h

Tyrosine

Transmits nerve impulses to the brain, depression, elevates mood, memory, ment

ed by the liver, influences brain uptake of other neurotransmitter precursors (trptophan, phenylalanine and

ches, immune system, reduces the risk of artery and heart spasms, works with lysine in reducing choleste

wake and alert, reduces hunger pains, functions as an antidepressant and helps improve memory, precur

he liver's production of lecithin, reduces liver fat and protects the kidneys, a natural chelating agent for he

can help slow down the aging process, deactivate free radicals, neutralize toxins; aids in protein synthesis

acids, part of hemoglobin and cytochromes (enzymes involved in energy production), has a calming effe

eneration of the liver; causes the release of growth hormones; considered crucial for optimal muscle gro


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highly toxic to the central nervous system. Recent studies have shown that aspartic acid may increase re

ves a "lift" from chronic fatigue, helps control alcoholism, schizophrenia and the craving for sugar. Is a maj

ially for kidneys and intestines during caloric restrictions. A brain fuel that is an aid to memory and a stimu


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dy weight; a 140 lb person would need 50 grams (or less than 2 ounces) of protein per day

emia, major ultraviolet absorbing compound in skin, makes red and white blood cells, used for anemia,

e, used to prevent muscle wasting in debilitated individuals, forms hemoglobin

s a source of energy, reduces muscle protein breakdown, modulates uptake of neurotransmitter precur

bility, bloodshot eyes, retarded growth, hair loss, anemia, reproductive problems, low levels can slow p

bone cartilage and connective tissues), aids in the production of antibodies, hormones and enzymes, effe

lps prevent damage from alcohol and tobacco use, stimulates white blood cell activity

al alertness, thyroid, adrenal and pituitary glands, precursor of the neurotransmitters dopamine, norepinep

tyrosine).

rol levels, precursor of neurotransmitter serotonin, which exerts a calming effect, releases of growth horm

sor of tyrosine, enhances learning, memory, mood and alertness, used in the treatment of some types of

vy metals, regulates the formation of ammonia and creates ammonia-free urine which reduces bladder irr

, necessary for the formation of the skin and connective tissue. Aids in the healing processes and recover

ct, used to treat manic depressive and aggressive individuals, produces glucagon which mobilizes glycoge

th and tissue repair; increases secretion of insulin, glucagon; formation of collagen; precursor of creatine,


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istance to fatigue and increase endurance. Helps convert carbohydrates into muscle energy, builds immu

or precursor of glutamine, proline, ornothine, arginine, glutathione, and GABA.

lant to intelligence and concentration.


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used for allergic diseases, digestive ulcers;

sors by the brain as well as the release of encephalins, which inhibit the passage of pain signals into the

rotein synthesis, affecting muscle and connective tissue

ctive against herpes, reduces viral growth. Lysine and Vitamin C together form L-carnitine, a biochemical

hrine, epinephrine, thyroid, growth hormones and melanin (the pigment responsible for skin and hair color

nes

epression, is a major element in the production of collagen, suppresses appetite

itation, influences hair follicles and promotes hair growth, precursor of cystine and creatine, increases anti

y from burns and surgical operations. Hair and skin are made up of 10- 14% cystine. Stimulates white blo

n, inhibits sugar cravings

gamma amino butyric acid (GABA, a neurotransmitter in the brain); may increase sperm count and T-lym


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ne system immunoglobulins and antibodies.


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nervous system, promotes healing of skin and broken bones

hat enables muscle tissue to use oxygen more efficiently, delaying chronic fatigue.

)

oxidant levels (glutathione), reduces blood cholesterol levels

d cell activity and helps diminish pain from inflammation

phocyte response boosting the immune system


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To the Right : A picture ofthe digest ive system of the

human body .

Enzymes in raw foods start

food digestion and aid the

body's digestive enzymes so

they do not have to carry the

entire load. There are over

1,000 kinds of acid, alkaline,

or neutral enzymes that are

quite specific in their

functions.

Description: For every chemical reaction that occurs in the body, enzymes provide

the stimulus.

The human body makes approximately 22 digestive enzymes, capable of digesting protein, carbohydrates,

sugars, and fats.

This process is balanced through acidity;

each site along the digestive tract has adifferent degree of acidity that allows

certain enzymes to function while

inhibiting others. Every

specific enzyme can bind to only one

specific substrate (described by the lock-

and-key model of enzyme function), or

group of chemically related substances.

Food enters the upper portion of the small

intestine (after leaving the stomach) where

the pancreas (digestive organ that feeds

enzymes into the gut) provides pancreatic

enzymes to further break down the food.

The function of the enzyme, a

specialized protein molecule,

is to catalyze chemical

reactions within the cells so

that all physiologicalprocesses can occur. The

process of digestion begins in

the mouth, makes its way to

the stomach, and concludes in

the small intestine. At each

step in this process, specific

enzymes break down different

types of food.


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Testing for food enzyme

and nutritional

deficiencies: "The major

methods used in

determining emzyme and

nutrient dificiencies include

the 24-hour urinalysis

according to Loomis,evaluation of an extensive

patient health history and

a physical exam" (Dr. Lita

Modern medicine's perspective:

The future of enzyme therapy seems assured. There are now

over 2,000 enzyme therapists in the U.S.A. and the field of

enzyme therapy is rapidly expanding. A significant amount of

research on pancreatic enzymes is conducted in Europe. Thefield, however, is still in its infancy in the U.S.A.


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The consequences of eating a predominantly cooked-foods diet are various inflammations,

pancreatic hypertrophy (enlargement), toxic colon, and allergies. Because of inflammation,

conditions such as bronchitis, sinusitis, cystitis, rhinitis, and arthritis may occur, and may be

accompanied by fever, redness , swelling , and pain . Pancreatic hypertrophy results when a

diet lacking in enzymes puts an extra strain on the enzyme production of the pancreas. The

organ attempts to make more secretion by enlarging.


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Undigested food can remain in the intestine and not be excreted. Here, molecules are

converted into toxins that by the blood to the liver for detoxification. If the liver is

overworked, it will be unable to properly detoxify the blood, resulting in the colon becoming

toxic. A meal of predominantly cooked foods can lead to digestive leukocytosis, a condition

marked by an marked by an increased white blood count. A rise in white blood cells is a sign

that the immune system is mobilized. This mobilization accompanies infections, poisoning, but

can also occur after breakfast, lunch, or dinner. Such a response puts added stress on the

immune system. The concept of the immune system being stimulated every time a person

eats was first reported in 1897 by Rudolph Virchow, the father of cellular pathology.


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Pancreatic enzymes function in the small intestine and in the blood. They do not digest food in

the stomach, or contribute to the important step of predigestion. Protein molecules that are

only partially digested in the small intestine are able to be absorbed into the bloodstream. The

immune system now treats these as invaders and circulating immune complexes form (CIC's).

In a healthy person CIC's are neutralized in the lymphatic system. But in a sick person, CIC's

accumulate in the blood where they can initiate an "allergic' reaction. Kidneys cannot excrete

enough and CIC's begin accumulating in soft tissues, causing inflammation. Fortunately,

pancreatic enzyme therapy can correct this problem, mainly because pancreatic enzymes can

break down CIC's.


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Papin and

chymopapain

proteolytic food enzymes

from unripe papaya; a

veegatable pepsin for

digesion of proteins. These

enzymes help loosen

nercotic and encrusted

waste material from the

intestinal walls.

Pepsin

a proteolytic enzyme that

breaks down proteins into

peptides. Can digest 3500

times its weight in proteins.

Protease digests proteins

Renninhelps digest cow's milk

products.

Trypsin a proteoytic enzyme

http://library.thinkquest.org/24206/enzyme-therapy.htm

for the body's return to the earth's organic

matrix. Antioxidant co-enzymes, such as

glutathione peroxidase and superoxide

dismutase (SOD),an antioxidant enzyme that

works with catalase, scavenge and neutralize

cell-damaging free radicals by turning them

into stable oxygen and H2O2, and then intooxygen and water. Co-enzyme Q10 is very

popular in the U.S.A. and is important in

maintaining health, especially in adults over

the age of 40.


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OTHER ENZYMES HELP TREAT: GASTROZYME CURES:

iron anemia Back Pain

myasthenia gravis Canker Sore

candidiasis Colitis

cancer Crohn's

multiple sclerosis Diarrhea

autoimmune diseases Diverticulosis

AIDS Gallbladder

inflammation Gastric Duodenal Ulcer

herpes zoster (shingles) Gastritis

Gout

CALMZYME CURES: Heartburn

Hiatal Hernia

Anxiety Mucous Congestion

Headache (taken with Excellzyme) Unexplained Blood in the Urine

Hyperactivity

Hypertension PLANTADOLPHILUS CURES

Hysteria

Insomnia Candida

Migraine (taken with ExcellZyme) Chronic Fatigue Syndrome

Nervous Disorders Colds

Nightmares Constipation

Stress (taken with ExcellZyme) Diarrhea

Ebstein Barr Virus

DIGESTZYME CURES: Flu

Lactose intolerance

Alcohol consumption (taken with with PureZyme) PMS

Arthritis

Breast lumps PUREZYME CURES:

Colds

Cystitis Abcess

Eczema Aching JointsFood allergies Acute Inflammation

Gallbladder stress Candidiasis

Psoriasis Diuretic

Sinus Fungal Infestations

Hepatitis

SUPER CELLZYME CURES: Hypoglycemia

Infections

All nutritional disorders Kidney

Anemia Osteoporosis

Eating disorders Parasites

Fatique Purify Blood

Hemolytic anemia Skin Eruptions

Lack of endurance

Lack of energy RELEASEZYME CURES:

Lack of strength

Stress Allergies

Cholesterol triglycerides

EXCELLZYME CURES: Constipation

Parasites

Antioxidant Toxic food poisoning

Dizziness

Fainting Spells


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Fatigue

Headache (taken with Calmzyme)

Kidney Disorders

Loss of Memory


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Vitamin Chart - http://www.healthsupplementsnutritionalguide.com or http://www.health-alter

Vitamin A | Retinol | Retinal | Beta-carotene |

Vitamin A Details

Vitamin B1 | Thiamine | Thiamin | Vitamin

B1 Details

Importance & Benefits of Vitamin A Importance & Benefits of Vitamin B1

Functions :: counteracts night blindness and

weak eye sight; protects against common eye

disorders such as cataracts; helps prevent

macular degeneration of the eyes; promotes

normal working of both male and female

reproductive system; important in the

development of bones and teeth; powerful

antioxidant that protects against cardiovascular

disease and cancer by neutralizing free radicals

in cells; strengthens the immune system

against colds, flu and infections; builds healthy

skin and mucous linings that act as a protective

barrier against viruses and bacteria; promotes

healthy hair and nails; may prevent skin

problems like acne, promote healthy wrinkle-

free skin, and help remove age spots; slows the

aging process (anti-aging).

Functions :: supports production of

hydrochloric acid for the digestive

system; critical for carbohydrate

metabolism and energy production;

optimizes brain function and learning

capacity; promotes mental alertness

and memory; fights depression; may

be associated with reduced risk of

cataracts; may slow the progression of

atherosclerosis; needed for blood cell

formation; crucial for a healthy

nervous system; coordinates

interaction of nerves and muscles;

needed for normal muscle tone of the

heart, stomach and intestines.

Vitamin Deficiency Symptoms Vitamin Deficiency Symptoms
http://www.healthsupplementsnutritionalguide.com/Vitamin-A.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-A.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-B1.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-B1.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-B1.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-B1.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-A.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-A.html


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Vitamin A deficiency symptoms may include :: au ty

teeth and slow bone formation; night blindness

(see poorly in dim light); prolonged deficiency

can cause xerophthalmia (dry eyes) which can

ultimately lead to blindness; rough dry scaly

skin; bumpy skin; increased susceptibility to

colds and viral infections; sinusitis (chronic

inflammation of the sinuses); frequentinfections of the bladder or urinary tract;

tendency to abcesses in the ears; rapid weight

loss loss of smell taste or a etite.

Vitamin B1 e iciency ea s to eri eri, a

condition characterized by :: excessive

fatigue or muscular weakness; loss of

appetite; vague aches and pains or

tingling sensations; loss of sensation

(numbness) in hands and legs; severe

deficiency can cause nerve damage,

leading to paralysis of the leg; heartabnormalities such as palpitations or

enlarged heart; lung congestion and

Vitamin Food Sources Vitamin Food Sources

Foods high in Vitamin A are animal liver; fish liver

oil.

Foods high in Vitamin B1 are mushrooms;

sunflower seeds; tuna; vegetables

such as asparagus, broccoli, Brussels

sprouts, romaine lettuce, spinach,

tomatoes.

Other Vitamin A food sources include eggs; milk;

foods containing beta-carotene (which is

converted to vitamin A in the liver) such as

green and yellow vegetables like alfalfa,

asparagus, beets, broccoli, chilli peppers,

carrots, kale, mustard, spinach, spirulina,

pumpkin and yellow squash, sweet potatoes,

and reddish-yellow fruits like apricots,

cantaloupe, mangoes, papaya, peaches.

Other Vitamin B1 food sources include

animal liver; brewer's yeast; egg yolk;

fish; lean meat (pork, poultry, beef);

nuts; pulses like chickpeas, dhal,

lentils, soybeans; raw rice bran;

vegetables such as beans, beets,

cauliflower, eggplant, green peas;

wheat germ; whole grains and cereals

such as unpolished rice and oatmeal.

Vitamin B6 | Pyridoxine | Vitamin B6 DetailsVitamin B12 | Cobalamin | Cyanocobalamin

| Vitamin B12 Details

Importance & Benefits of Vitamin B6 Importance & Benefits of Vitamin B12
http://www.healthsupplementsnutritionalguide.com/Vitamin-B6.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-B12.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-B12.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-B12.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-B12.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-B6.html


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Functions :: helps the immune system produce

antibodies to fight diseases; helps to break

down fats and carbohydrates to produce

energy; helps regulate blood sugar levels;

needed for protein metabolism; essential for

new cell formation and growth; promotes

healthy skin and mucous membranes; needed

for hemoglobin and red blood cell formation;

important for normal nerve and brain function;

may help treat depression; helps the body

convert tryptophan to vitamin B3; reduces risk

of heart attack or stroke by controlling blood

levels of homocysteine; reduces symptoms of

premenstrual syndrome (PMS / PMT); may help

prevent oxalate kidney stones in women; helps

treat carpal tunnel syndrome.

Functions :: helps cells metabolize

proteins, carbohydrates, and fats ;

essential for red blood cell formation;

needed to make DNA (the genetic

material in all cells); required for

healthy nerve function; may help

prevent cardiovascular disease; may

be important for brain health, to

prevent brain atrophy associated with

Alzheimer's disease and age-related

mental decline; may be effective, whentaken with fish oil, in reducing

triglycerides and cholesterol.



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Vitamin B6 deficiency symptoms may include :: skin

disorders such as eczema or dermatitis ; cracks

or sores on lips or mouth; inflammation of

mucous membranes of the mouth or tongue;

nerve related problems including convulsions

and seizures; arm and leg cramps or numbness

of hands and feet; irritability or mood

abnormalities; depression; nausea or dizziness;

migraine headaches; anemia / anaemia;

chronic fatigue or muscle weakness; increasedsusceptibility to infections; asthma.

Vitamin B12 deficiency might lead to

pernicious anemia, a condition

characterized by :: pernicious anemia

characterized by fatigue, weakness,

diarrhea, weight loss, pale skin, sore

red tongue or mouth; hypotension (low

blood pressure); loss of appetite;

nerve damage symptomized by

tingling and numbness in the hands

and feet, loss of balance, unsteady

movement; heart palpitations;

confusion, disorientation or

hallucinations; irritability, depression,

or other mood disturbances; memory

loss or dementia; associated withAlzheimer's disease; dandruff; vision

problems; higher blood levels of

homocysteine which increases risk of

heart attacks and strokes; associated

with breast cancer; retarded growth,

movement disorders and anemia in

infants.


Foods high in Vitamin B6 are bananas; bell

peppers; chick peas; potatoes (baked with

skin); prune juice; raw rice bran; turnip greens;

spinach.

Foods high in Vitamin B12 are animal

liver; fish like cod, halibut, herring,

mackerel, salmon, snapper, trout.


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Other Vitamin B6 food sources include beans

(garbanzo, soybeans, lima); brewer's yeast;

eggs; chicken; garlic; fish like cod, halibut,

snapper, trout, tuna; lean meat (calf liver,chicken breast, turkey breast, pork loin, beef,

venison); nuts; sunflower seeds; turmeric

powder; vegetables such as asparagus,

broccoli, brussel sprouts, cabbage, carrots,

cauliflower, celery, chard, collard greens, kale,

mustard greens, peas; walnuts; wheat germ;

whole grains and whole grain products.

Other Vitamin B12 food sources includedairy products; egg yolk; kidney; meat

(beef, lamb, pork, poultry, venison);

seafood like clams, scallops and

shrimp.

Vitamin K | Phylloquinone | Menaquinone | Vitamin

K Details

Vitamin P | Bioflavonoids | Hesperetin |

Hesperidin | Eriodictyol | Quercetin |

Quercetrin | Rutin | Vitamin P Details

Importance & Benefits of Vitamin K Importance & Benefits of Vitamin P
http://www.healthsupplementsnutritionalguide.com/Vitamin-K.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-K.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-P.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-P.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-P.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-P.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-P.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-P.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-K.htmlhttp://www.healthsupplementsnutritionalguide.com/Vitamin-K.html


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Functions :: regulates normal clotting of blood

and prevents excessive blood loss from injuries;

acts as an antioxidant to neutralize harmful free

radicals that damage cell membranes; needed

for formation of cartilage, bone and dentine;

decreases calcium loss and helps maintain bone

mass; helps prevent and treat osteoporosis.

Functions :: most avono s are

powerful antioxidants that help

neutralize harmful free radicals and

prevent them from damaging cells and

DNA; enhances the effects of other

antioxidants, including glutathione, an

important and powerful antioxidant;

enhances the effectiveness of vitaminC; works with vitamin C to reduce

bleeding, bruising and nosebleeds;

clinically proven in treatment of

hemorrhoids and varicose veins; works

with vitamin C to alleviate oral herpes;

for cold sores, try taking 1000mg of

vitamin C with 1000 mg of

bioflavonoids, then reduce to 500 mg

of each, 3 times a day; may help

prevent and treat cataracts; stimulates

bile production; helps relieve sports

injuries such as pain, bumps, bruises;helpful for relieving leg and back

pains; has anti-viral, anti-bacterial,

anti-allergic, and anti-inflammatory

properties; protects against cancer by

inhibiting tumour growth; reduces risk

of cardiovascular disease and heart

attack by helping to lower LDL

cholesterol level and protect against

atherosclerosis; lowers high blood

pressure and risk of stroke and heart



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Vitamin K deficiency symptoms may include :: bruise

or bleed easily, such as from a wound, the nose

or stomach or intestine, causing blood to be

vomited or appear in the stool or urine; blood

takes longer to clot than normal; osteoporosis

or low bone mineral density; bones fracture

easily.

A diet rich in fruits and vegetables would

provide enough bioflavonoids. Vitamin

deficiency symptom :: easy bruising;

excessive swelling after injury, such as

sports injuries; frequent nose bleeds;

hemorrhoids or varicose veins; weak

immune system, resulting in frequent

colds or infections.


Foods high in Vitamin K are soybeans; vegetables,

especially dark green leafy vegetables, like

asparagus, beet greens, broccoli, Brussel

sprouts, green cabbage, cauliflower, chard,

collard greens, garden cress, kale, lettuce,

mustard greens, romaine lettuce, spinach,turnip greens, watercress.

Foods high in Vitamin P are white material

just beneath the peel of citrus fruits;

celery; garlic; red onions; broccoli.


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Other Vitamin K food sources include alfalfa; animalliver; carrots; egg yolk; garbanzo beans; green

beans and peas; cereals (oats, oatmeal, rye,

wheat); safflower oil.

Other Vitamin P food sources include

buckwheat; dry beans such as red

beans, black beans, pinto beans; fruits

such as blueberries, strawberries,

raspberries, apples, apricots,

blackcurrants, cherries, grapefruit,

grapes, guavas, lemons, oranges,

papaya, pears, prunes; herbs such asbilberry, hawthorn, ginkgo, licorice,

pine bark, rose hips, yarrow and milk

thistle; green tea; red wine; parsley;

peppers; romaine lettuce; tomatoes;

brassica (or crucifer) vegetables such

as Brussel sprouts, cabbage,

cauliflower, collard greens, cress, kale,

kohlrabi, mustard greens, pak choi,

swedes, turnips.

Inositol | Inositol DetailsPABA | Para-Amino-Benzoic Acid | PABA

Details

Importance & Benefits of Inositol Importance & Benefits of PABA
http://www.healthsupplementsnutritionalguide.com/Inositol.htmlhttp://www.healthsupplementsnutritionalguide.com/PABA.htmlhttp://www.healthsupplementsnutritionalguide.com/PABA.htmlhttp://www.healthsupplementsnutritionalguide.com/PABA.htmlhttp://www.healthsupplementsnutritionalguide.com/PABA.htmlhttp://www.healthsupplementsnutritionalguide.com/Inositol.html


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Functions :: important in fat and cholesterol

metabolism; mild lipotropic agent that removes

fats from the liver and lowers blood cholesterol;found to improve fertility in women with

polycystic ovary syndrome, with weight loss and

increased HDL (good) cholesterol levels; used

to help prevent plaque build-up and

arteriosclerosis; needed for hair growth and

strong healthy hair; helps maintain healthy

skin; has been used to prevent and treat

eczema; considered a brain food as it helps

nourish the brain; needed for formation of

lecithin, a key building block of cell membranes

that protects cells from oxidation and forms the

protective sheath around the brain; essentialcomponent of myelin that coats nerves and

regulates nerve transmission; has helped

improve nerve function in diabetics; has a

calming effect and may help treat depression,

panic attacks, and obsessive-compulsive

disorder.

Functions :: helps in the utilization of

pantothenic acid; important for healthy

skin and hair pigment; may restore

grey hair to original color when used

with inositol, folic acid and pantothenic

acid (vitamin B5), if greying was due

to stress or deficiency in the B

vitamins; has been used, together with

biotin, folic acid, pantothenic acid, and

sometimes vitamin E, to restore hair;

early studies show may help treat

vitiligo (loss of color or pigmentation in

some areas of skin); may prevent

accumulation of abnormal fibrous

tissue; assists formation of red blood

cells; acts as a coenzyme in the

metabolism and utilization of protein;

helps maintain intestinal flora.


Inositol deficiency symptoms may include :: eye

abnormalities; hair loss or alopecia or patchy

baldness; memory loss; eczema; constipation;

higher cholesterol level; liver excess fat;

hardening and narrowing of arteries

(atherosclerosis); lower levels of inositol have

been found in the nerves of people with

multiple sclerosis and diabetic nerve disorders.

PABA deficiency symptoms may include ::

constipation and other chronic gastro-

intestinal disorders; nervousness;

frequent headaches; general fatigue;

depression; irritability; weeping or

moist eczema; premature wrinkling of

skin; premature grey hair.



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Foods high in Inositol are cereals with high bran

content; lecithin; fruits especially bananas,

citrus fruit like oranges and grapefruit (except

lemons) and cantaloupes; green leafy

vegetables.

Foods high in PABA are brewer's yeast;

molasses; organ meats like animal

liver and kidney; wheat germ.

Other Inositol food sources include beans like red

beans and kidney beans; brewer's yeast; brownrice; cabbage; liver; unrefined molasses; nuts;

oat flakes; raisins; wheat germ; whole grains.

Other PABA food sources include bran;

mushrooms; spinach; whole grains

(such as brown rice and whole wheat).


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atives.com/minerals-nutrition-chart.html

Vitamin B2 | Riboflavin | Vitamin

B2 Details

Vitamin B3 | Niacin | Niacinamide |

Nicotinic acid | Niacin Details

Vitamin B5 | Pantothenic Acid |

Pantothenic Acid Details

Importance & Benefits of Vitamin

B2Importance & Benefits of Vitamin B3


B5

Functions :: important for

healthy vision and to alleviate

eye fatigue; may help prevent

cataracts; key role in energy

production; essential forgrowth and repair of all body

tissues; maintains the mucous

membranes of the digestive

tract and around the lips,

mouth and tongue; helps

prevent migraine headaches;

helps protect cells from free

radical damage; required for

production of antibodies;

needed for red blood cell

formation; needed for

absorption of iron and vitaminB6; helps maintain levels of

the other B vitamins in the

body; helps to treat carpal

tunnel syndrome; important

for fetal development during

pregnancy; helps reduce

homocysteine levels in the

body, and so lower the risk of

cardiovascular disease.

Functions :: important for conversion

of food to energy; helps the

functioning of the digestive system;required for production of

hydrochloric acid for the digestive

system; needed for production of

genetic DNA in cells; promotes

functioning of the nervous system;

promotes healthy looking skin; may

help treat age-related macular

degeneration (AMD); niacinamide

may prevent diabetes; high doses

under medical supervision have

been used to reduce LDL cholesterol

and triglycerides and increase HDLor good cholesterol; helps to slow

development of atherosclerosis and

reduce risk of heart attack;

niacinamide may be helpful in

treating osteoarthritis; may protect

against Alzheimer's disease and age

related mental decline.

Functions :: constituent of

coenzyme A (CoA) which is

needed for many chemical

processes in the body;

important in production of

adrenal hormones that help the

body handle stress; needed for

transmission of nerve impulses

between nerve cells; important

for production of hemoglobin;

needed to convert

carbohydrates, fats, and

proteins into energy; required

for the synthesis of fatty acids

and cholesterol; supports

normal functioning of the

gastrointestinal tract; enables

the body to utilize other

vitamins and minerals; needed

for formation of antibodies to

ward off infections.

Vitamin Deficiency Symptoms Vitamin Deficiency Symptoms Vitamin Deficiency Symptoms
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Vitamin B2 e iciency symptoms

may include :: dermatitis;

peeling of skin around the

nose; cracks or sores at

corners of mouth or on lips;

swollen or sore throat; shiny

red-purple or inflamed or sore

tongue; loss of sense of taste;loss of appetite; damage to

the fetus during pregnancy;

Niacin e iciency symptoms may inc u e

:: most common symptoms are dry,

cracked and scaly skin; pellagra, a

condition characterized by

dermatitis, diarrhea and dementia;

feeling of lassitude or weariness;

muscular weakness; loss of

appetite; indigestion orgastrointestinal disturbances;

depression, irritability, anxiety or

Vitamin B5 deficiency symptoms

may include :: numbness and

shooting or burning pains in

the feet; chronic fatigue;

depression or irritability or

listlessness; rheumatoid

arthritis; headaches; nausea;

insomnia; abdominal cramps;

increased susceptibility to colds

or infections.

Vitamin Food Sources Vitamin Food Sources Vitamin Food Sources

Foods high in Vitamin B2 are

animal liver; mushroom;

spinach.


mushrooms; raw rice bran; tuna.


animal liver; cauliflower;

mushrooms; raw rice bran.

Other Vitamin B2 food sources

include beans; chicken eggs;

dairy products (cheese, milk,

yogurt); fish; lean meat;

vegetables such as asparagus,

broccoli, brussel sprouts,

chard, collard greens, mustard

greens, romaine lettuce,

turnip greens; venison.

Other Vitamin B3 food sources include

beef liver; brewer's yeast; chicken

breast; corn flour; dairy products

like cheese and milk; eggs; halibut;

peanuts; lean pork; salmon; shrimp

and scallops; sea vegetables;

vegetables such as asparagus,

broccoli, carrots, collard greens,

green peas, mustard greens,

romaine lettuce, tomatoes; turkey;

venison; whole wheat.

Other Vitamin B5 food sources

include beans / legumes; beef;

brewer's yeast; chicken; eggs;

fresh vegetables such as

broccoli, chard, collard greens,

tomato, turnip greens, winter

squash, yellow corn;

grapefruit; pork; salt-water

fish; shellfish; strawberries;

sunflower seeds; whole grains;

yogurt.

Vitamin C | Ascorbic acid |

Vitamin C Details

Vitamin D | Vitamin D2 (Ergocalciferol) |

Vitamin D3 (Cholecacliferol) | Vitamin D

Details

Vitamin E | Tocopherol |

Tocotrienols | Vitamin E Details


CImportance & Benefits of Vitamin D


E
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Functions :: mportant to t e

body's immune system in

fighting against infections and

illnesses; powerful antioxidant

that protects against damage

from toxic chemicals and

pollutants, and from free

radicals that are largelyresponsible for aging and

degenerative diseases; helps

prevent cancer by blocking

formation of cancer-causing

nitrosamines; needed to make

collagen for the growth and

repair of tissues in all parts of

the body; needed for healthy

skin, teeth and gums, and

bone development; essential

for the healing of wounds;

helps the body absorb ironneeded to make red blood

cells; found to reduce bad

LDL and raise good HDL

cholesterol, helping to prevent

atherosclerosis and heart

disease; may lower high blood

pressure; reduces

susceptibility

vitamin complex

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