• Nature knows best!

    Agitated young woman looking up in frustration

    Be smart but don’t try to outsmart Nature

    by Antonina Ramsey, www.inharmony.yoga

    Our Nutrient Needs or Biochemistry is a very complex science.There is still very little know about many of the vitamins, minerals, enzymes, & visible and non-visible bacteria: their function, impact on us, synthesis, production, and interactions with the rest of the body and life that surrounds us.
    Our physiology and chemistry is endlessly complex. Every vitamin and mineral is involved in a million or a billion of functions and is absolutely necessary for us.
    Media tends to single out this or that “miracle” nutrient creating just another piece of sensational news, a diet fad or a call to action (buy).  Super foods, kale, antioxidants. This is the nature of media. Its better not to turn to the media for health advice, period.
    Now long criticized eggs are back in fashion named “hidden super food” :).  They have always been and will be one of the best sources of nutrition for us. All food is Super Food, except, of course, processed, chemically treated, and engineered products (not food!).
    I have been studying modern nutrition, alternative medicine and treated my own digestive problems for more than decade and I can assure you, folks, that the safest thing you can do to improve or maintain your gut heath, which leads to overall physical health (strong immunity) is to eat everything in balanced amounts. Unless you are trying to treat an established or a chronic condition. In this case, you need to take special measures and treat your particular case with the help of a specialist + your own intelligent research.

    These are basic/average recommended DVs (Daily Values) of the World Healthiest Foods Foundation in comparison with the US FDA.
    If you for example, do not assimilate biotin, it is likely you will have a myriad of conditions related to this because it is one of the most important components in the synthesis of amino acids. And if you don’t synthesize amino acids, you don’t absorb vitamin B12, which can lead to a type of anemia because vitamin B12 is involved in iron assimilation. As you can see, it is complex.

    Indispensable Nutrients.

    Nutrient Units* WHFoods Standard Daily Value (DV)** DRI for 31-50F** DRI for 51-70F** DRI for 31-50M** DRI for 51-70M**
    biotin mcg 30 (DRI) 30 30 30 30 30
    calcium mg 1000 (DRI) 1000 1000 1000 1000 1200
    calories kcal 1800 (DRI) 2000 1800** 1600** 2200-2400** 200-2200**
    choline mg 425 (DRI) none 425 425 550 550
    chromium mg 35 (DRI) 120 25 20 35 30
    copper mcg 900 (DRI) 2000 900 900 900 900
    fat(total) g 65 (DV) 65 25-35% calories 25-35% calories 25-35% calories 25-35% calories
    fiber g 25 (DV) 25 25 21 38 38
    fluoride mg 3 (DV) 3 3 3 4 4
    folate mcg 400 (DV) 400 400 400 400 400
    iodine mcg 150 (DV) 150 150 150 150 150
    iron mg 18 (DV) 18 18 8 8 8
    magnesium mg 400 (DV) 400 320 320 420 420
    manganese mg 2.0 (DV) 2.0 1.8 1.8 2.3 2.3
    molybdenum mcg 45 (DRI) 75 45 45 45 45
    niacin (B3) mg 16 (DRI) 20 14 14 16 16
    omega-3s g 2.5 (WHF)** none (1.54) (1.54) (2.04) (2.04)
    pantothenic acid mg 5 (DRI) 10 5 5 5 5
    phosphorus mg 700 (DRI) 1000 700 700 700 700
    potassium g 3.5 (DV) 3.5 3.5 4.7 4.7 4.7
    protein g 50 (DV) 50 46 46 56 56
    riboflavin (B2) mg 1.3 (DRI) 1.7 1.1 1.1 1.3 1.3
    selenium mcg 55 (DRI) 70 55 55 55 55
    sodium mg 1500 (DRI) 2400 1500 1300 1500 1300
    thiamin (B1) mg 1.2 (DRI) 1.5 1.1 1.1 1.2 1.2
    vitamin A RAE 900 (DRI) 1500 700 700 900 900
    vitamin B12 mcg 2.4 (DRI) 6 2.4 2.4 2.4 2.4
    vitamin B6 mg 1.7 (DRI) 2.0 1.3 1.5 1.3 1.7
    vitamin C mg 75 (DRI) 60 75 75 90 90
    vitamin D IU 400 (DV) 400 600 600 600 600
    vitamin E aEq 15 (DRI) 20 15 15 15 15
    vitamin K mcg 90 (DRI) 80 90 90 120 120
    zinc mg 11 (DRI) 15 8 8 11 11

    * Units: mcg = micrograms; mg = milligrams; g = grams; kcal = kilocalories; RAE = retinol activity equivalents; IU = international units; aEq = alpha-tocopherol equivalents.

    Indispensable Amino Acids Recommendations.

    * Chart abbreviations: MET = Methionine; CYS = Cystine; PHE = Phenylalanine; TYR = Tyrosine; NHANES III — National Health and Nutrition Examination Survey III

    Nutrient Units* WHFoods Standard Daily Value (DV)** DRI for 31-50F** DRI for 51-70F** DRI for 31-50M** DRI for 51-70M**
    biotin mcg 30 (DRI) 30 30 30 30 30
    calcium mg 1000 (DRI) 1000 1000 1000 1000 1200
    calories kcal 1800 (DRI) 2000 1800** 1600** 2200-2400** 200-2200**
    choline mg 425 (DRI) none 425 425 550 550
    chromium mg 35 (DRI) 120 25 20 35 30
    copper mcg 900 (DRI) 2000 900 900 900 900
    fat(total) g 65 (DV) 65 25-35% calories 25-35% calories 25-35% calories 25-35% calories
    fiber g 25 (DV) 25 25 21 38 38
    fluoride mg 3 (DV) 3 3 3 4 4
    folate mcg 400 (DV) 400 400 400 400 400
    iodine mcg 150 (DV) 150 150 150 150 150
    iron mg 18 (DV) 18 18 8 8 8
    magnesium mg 400 (DV) 400 320 320 420 420
    manganese mg 2.0 (DV) 2.0 1.8 1.8 2.3 2.3
    molybdenum mcg 45 (DRI) 75 45 45 45 45
    niacin (B3) mg 16 (DRI) 20 14 14 16 16
    omega-3s g 2.5 (WHF)** none (1.54) (1.54) (2.04) (2.04)
    pantothenic acid mg 5 (DRI) 10 5 5 5 5
    phosphorus mg 700 (DRI) 1000 700 700 700 700
    potassium g 3.5 (DV) 3.5 3.5 4.7 4.7 4.7
    protein g 50 (DV) 50 46 46 56 56
    riboflavin (B2) mg 1.3 (DRI) 1.7 1.1 1.1 1.3 1.3
    selenium mcg 55 (DRI) 70 55 55 55 55
    sodium mg 1500 (DRI) 2400 1500 1300 1500 1300
    thiamin (B1) mg 1.2 (DRI) 1.5 1.1 1.1 1.2 1.2
    vitamin A RAE 900 (DRI) 1500 700 700 900 900
    vitamin B12 mcg 2.4 (DRI) 6 2.4 2.4 2.4 2.4
    vitamin B6 mg 1.7 (DRI) 2.0 1.3 1.5 1.3 1.7
    vitamin C mg 75 (DRI) 60 75 75 90 90
    vitamin D IU 400 (DV) 400 600 600 600 600
    vitamin E aEq 15 (DRI) 20 15 15 15 15
    vitamin K mcg 90 (DRI) 80 90 90 120 120
    zinc mg 11 (DRI) 15 8 8 11 11