Jeffrey Bland,
Ph.D., a biochemist and nutrition expert from Gig Harbor, Washington, says,
the leading nutritional problem in the United
States today is "overconsumptive undernutrition," or the
eating of too many of these empty-calorie foods. Although people in the United States consume plenty of food, it is
not the right kind of food. Statistically, studies have concluded
that almost two-thirds of an average American's diet is made up of
fats and refined sugars having low to no nutrient density. This
contributes to nutrient deficiencies that can rob the body of its
natural resistance to disease and premature aging, while weakening
its overall physiological and psychological performance.
Consequently, the remaining one-third of the average diet is counted
on for the essential nutrients needed to keep up health, which may
or may not be from high-nutrient-density food.
The United States Department of Agriculture (USDA)
has found that a significant percentage of the United States
population receives well under 70 percent of the U.S. Recommended
Daily Allowance (U.S. RDA) for vitamin A, vitamin C, B-complex
vitamins, and the essential minerals calcium, magnesium, and iron.
A separate study found that most typical diets contained less than
80 percent of the RDA for calcium, magnesium, iron, zinc, copper,
and manganese, and that the people most at risk were young children
and women, adolescent to elderly.
The chart on pages 389-392 indicates the adult RDA requirements for
vitamins and minerals, as well as adult maintenance and therapeutic
ranges recommended by many nutritional experts.
The standard American diet has been continually
cited by numerous studies conducted since the 1960s as a
contributing, causative factor in a variety of "killer"
diseases, including coronary heart disease, atherosclerosis, strokes,
high blood pressure, diabetes, arthritis, and colitis. According to
Dr. Berkson, there may also be increased risk of female disorders
associated with diets high in processed fats (trans-fatty acids) and
increased consumption of refined sugar and caffeine.
Recommended Daily Allowances
A group of
government-sponsored scientists in the United States developed the generally accepted reference standard for
nutritional adequacy - the U.S. Recommended
Daily Allowance (U.S. RDA). Its function is to provide levels
of essential nutrients that prevent classic deficiency diseases, and
set marginal daily guidelines for average population groups. As it
was difficult for the scientists to agree upon the RDA's, they built
within the guidelines instructions to keep reviewing and changing
the RDA's every four years as new information is discovered. Today,
in the wake of overwhelming clinical evidence that shows a wide
variance in each person's individual nutritional needs, a growing
number of scientists have begun to dispute the validity of RDA
standards.
While a diet adequate in RDA's may be
appropriate to avoid severe nutritional deficiency diseases such as
rickets, scurvy, or beriberi, it may not be appropriate to avoid
more mild deficiency reactions such as nervousness, insomnia, mental
exhaustion, improper immune function, or proneness to injury.
Emmanuel Cheraskin M.D., D.M.D., suggests
that IDA's - Ideal Daily Allowances - should replace RDA's, to make up
for the limiting nature inherent in the current method. In line with
the growing body of research regarding nutrients, the FDA (Food and
Drug Administration) in 1994 will introduce a new nutritional label
reference known as the Reference Daily Intake (RDI), to ensure that
food labeling be more consistent with the latest data on nutrient
allowances.
Symptoms of Nutritional Deficiency
Historically, doctors and nutritional scientists
only recognized nutritional deficiencies if they actually manifested
as diseases such as beriberi, pellagra, or rickets. If a patient had
no overt symptoms or disease, he or she was regarded as healthy and
adequately nourished. According to
Dr. Berkson, today, doctors and scientists are beginning to
recognize mild and moderate nutritional deficiencies, the symptoms
of which may often be subtle, overlapping, and varied. Many times these symptoms are taken for granted as
being part of the aging process. Nutritional doctors and scientists
are learning, however, that these symptoms are actually subtle
deficiency signs that can be responsive to nutrient supplementation
and dietary improvement. Greater understanding and better testing
methods are leading to the diagnosis of more and more subtle
nutrient imbalances.
For example, the first signs of B vitamin
deficiency may include subtle changes in behavior: insomnia, mood
swings, and an inability to concentrate. Myron Brin, Ph.D., says,
these early warning signs demonstrate that social function may
be adversely affected by chronic
vitamin deficiency.
Other symptoms of nutritional deficiencies can include fatigue,
nervousness, mental exhaustion, confusion, anemia, and muscle
weakness. It has been reported that marginal deficiencies of
vitamins A, C, E, and B6 may also reduce
immunocompetence, impairing the body's ability to ward off disease
and repair tissues.
Biochemical Individuality
Scientists have increasingly begun to examine
whether the standardized U.S. RDA guidelines are sufficient for
individual nutritional needs. Roger Williams, Ph.D., a pioneering biochemist,
discovered vitamin B5 (pantothenic acid) in the 1930s. In
his book, Nutrition Against Disease, Dr. Williams expresses
his belief that each person is genetically unique, and therefore
requires slight variations in nutrient intake to function optimally.
He calls this principle biochemical individuality. Dr. Williams also
believes that all living creatures are greatly affected by the
overall quality, balance, and quantity of food ingested.
The concept of biochemical individuality has
brought about many changes, including the emergence of new
preventive diagnostic procedures, such as nutrition assessment and
risk factor analysis. These utilize physiological data, personal and
family health history, dietary intake analysis, and scientifically
advanced biochemical screenings to help nutritional practitioners
determine individual biochemistry and nutritional status.
Essential Nutrients
Dr. Bland says that essential nutrients are those nutrients
derived from food that the body is unable to manufacture on its own.
These are absolutely necessary for human life and
include eight amino acids, at least thirteen vitamins, and at least
fifteen minerals, plus certain fatty acids, water, and carbohydrates.
Amino
acids are the building blocks of protein. The
essential amino
acids are L-isoleucine, L-leucine, L-valine,
L-methionine, L-threonine, L-phenylalanine, and L-tryptophan.
Essential vitamins are broken up in two groups:
fat-soluble and water-soluble. The essential vitamins classified as
fat-soluble include vitamin A, vitamin D, vitamin E and vitamin K.
The water-soluble essential vitamins are vitamin C (ascorbic acid),
vitamin B1 (thiamine), vitamin B2 (riboflavin),
vitamin B3 (niacin), vitamin B5 (pantothenic
acid), vitamin B6 (pyridoxine), vitamin B12,
folic acid, and biotin.
The essential minerals include calcium,
magnesium, phosphorus, iron, zinc, copper, manganese, iodine,
chromium, potassium, sodium, and a number of trace elements. They
make up part of the necessary elements of body tissues, fluids, and
other nutrients and play an active role in the body's regulatory
functions. Low levels of these nutrients have been linked to such
conditions as heart disease, high blood pressure, cancer,
osteoporosis, depression, schizophrenia, and problems relating to
menopause.
Essential fatty acids required for proper metabolism
include linoleic and linolenic acid, found in seafood and unrefined
vegetable oils, plus oleic and arachidonic acids, found in most
organic fats and oils and peanuts. These also play an important role
in reducing heart disease and in the treating of conditions such as
eczema
and premenstrual stress.
Accessory Nutrients
There are also many nonessential nutrients,
called accessory nutrients or co-factors, that work in harmony with
the essential nutrients to aid in the breakdown and conversion of
food into cellular energy, and also help support all of the body's
physical and mental functions.
Some of the accessory
nutrients that help support metabolism
include vitamin B-complex co-factors choline and inositol, as well
as coenzyme
Q10 (a close relative of the B-vitamins), and lipoic acid, according to Dr. Bland,
Other accessory nutrients which have
demonstrated preventative functions include B-complex co-factor PABA
(para-aminobenzoic acid), and substance P or bioflavonoids which
work with vitamin C. Certain amino
acids found in protein
are also considered nonessential because they can be synthesized by
the body from the essential amino acids.
Vitamin and Mineral Supplement Ranges
U.S. RDA Adult
Adult Daily Supplement Range
FAT-SOLUBLE VITAMINS
Beta-carotene pro-vitamin A:
Converted by the body to vitamin A as needed. Primary antioxidant
which helps protect the lungs and other tissues.
Not established
10,000 - 50,000 IU
Possible side effects: Prolonged ingestion
of relatively high doses may cause a nonharmful yellowing of the skin,
especially palms and soles. Avoid beta-carotene supplement while
taking the prescription drug Accutane, especially during pregnancy.
Vitamin A (preformed retinol): Essential
for growth and development, maintenance of healthy skin, hair, and
eyes. Involved in wound healing.
4000 - 5000 IU
5,000 - 10,000 IU
Possible side effects: Prolonged ingestion
of excess vitamin A (50,000 IU+/day) may be toxic. Avoid vitamin A
supplement while taking the prescription drug Accutane, especially
during pregnancy.
Vitamin D cholecalferol: Essential
for calcium and phosphorus metabolism, required for strong bones and
teeth.
400 IU
200-400 IU
Possible side effects: Prolonged ingestion
of excess vitamin D (1,000 IU+/day) may be toxic and cause hypercalcemia
(excess of calcium in blood).
Vitamin E (alpha tocopherol): Primary
antioxidant which protects red blood cells and is essential in
cellular respiration.
12 -15 IU
200 - 800 IU
Possible side effects: Prolonged ingestion
of vitamin E may produce adverse skin reactions and upset stomach.
Vitamin K (phylloquinone): Integrally
involved in the blood
clotting mechanism.
65 mcg.
50-500 mcg.
Possible side effects: Unlike the other
fat-soluble vitamins, vitamin K is not stored in significant quantity
in the liver. Synthetic vitamin K (menadione) is toxic in excess
dosages.
WATER-SOLUBLE VITAMINS
Vitamin C (ascorbic acid): Primary antioxidant,
essential for tissue growth, wound healing, absorption of calcium and
iron and utilization of the B vitamin folic acid. Involved in
neurotransmitter biosynthesis, cholesterol
regulation, and formation of collagen.
60 mg.
300-3,000 mg.
Possible side effects: Essentially
nontoxic in oral doses. However, excessive ingestion may cause
abdominal bloating, gas, flatulence, and diarrhea. Acid-sensitive
individuals should take buffered ascorbate form of vitamin C
supplement.
Vitamin B1(thiamine):
Essential for food metabolism
and release of energy for cellular function.
1.2-1.5 mg.
5-100 mg.
Possible side effects: Essentially
nontoxic in oral doses.
Vitamin B2 (riboflavin):
Essential for food metabolism and release of energy for cellular
function. Important in the formation of red blood cells and activation
of other B vitamins.
1.4-1.8 mg.
5-100 mg.
Possible side effects: Essentially
nontoxic in oral doses. Moderate to high doses of vitamin B2
may cause nonharmful bright yellow coloration of urine.
Vitamin B3 (niacin):
Essential for food metabolism and release of energy for cellular
function. Vital for oxygen transport in the blood, and fatty acid and
nucleic acid formation. A major constituent of several important
coenzymes.
16-20 mg.
20-100 mg.
Possible side effects: Essentially
nontoxic in normal oral doses. High doses (100 mg+) may cause
transient flushing and tingling in the upper body area, as well as
stomach upset. Prolonged ingestion of excess vitamin B3
(1,000 mg-2,000 mg+/day) may elevate liver enzymes and cause liver
damage.
Vitamin B5 (pantothenic
acid): Involved in food metabolism and release of energy for
cellular function. Vital for biosynthesis of hormones and support of
the adrenal glands.
4-7 mg.
10-1,000 mg.
Possible side effects: Essentially
nontoxic in oral doses. Extremely high doses (10,000 mg+) will produce
diarrhea.
Vitamin B6(pyroxidine):
Involved in food metabolism and release of energy. Essential for amino
acid metabolism, and formation of blood proteins and antibodies. Helps
regulate electrolytic balance.
2.0-2.5 mg.
5-200 mg.
Possible side effects: Prolonged high doses (500 mg+/day)
may be toxic and cause neurological
damage. Prescription oral contraceptives may cause deficiency of
vitamin B6.
Vitamin B12 (cobalamin):
Essential for normal formation of red blood cells. Involved in food
metabolism, release of energy and maintenance of epithelial cells (cells
that form the skin's outer layer and the surface layer of mucous
membranes) and the nervous system.
3.0-4.0 mcg.
10-500 mcg.
Possible side effects: Essentially
nontoxic in oral doses.
Folate (folic acid, folacin):
Essential for blood formation, especially red blood cells and white
blood cells. Involved in the biosynthesis of nucleic acids including
RNA/DNA.
400 mcg.
200-800 mcg.
Possible side effects: Essentially
nontoxic in oral doses. An excess intake of folate can mask a
vitamin B12 deficiency.
Biotin: Essential for food
metabolism and release of energy. Assists in the biosynthesis of
amino acids, nucleic acid, and fatty acids. Utilization of other B
vitamins.
150-300 mcg.
300-600 mcg.
Possible side effects: Essentially
nontoxic in oral doses.
B vitamins should also be taken in
a B-complex form because of their close interrelationship in
metabolic processes.
MINERALS
The functions
of minerals are highly interrelated to each other and to vitamins,
hormones, and enzymes. No mineral can function in the body without
affecting others.
Calcium (Ca++): Essential for
strong bones and teeth. Serves as a vital cofactor in cellular
energy production, and nerve and heart function.
800-1,200 mg.
200-1,200 mg.
Possible side effects: Prolonged
ingestion of excess calcium, along with excess vitamin D may cause
hypercalcemia of bone and soft tissue (such as joints and kidneys)
and may also cause a mineral imbalance.
Magnesium (Mg++): Essential
catalyst for food metabolism and release of energy. A cofactor in
the formation of RNA/DNA, enzyme
activation, and nerve function.
300-350 mg.
150-600 mg.
Possible side effects: Extremely high
doses (30,000 mg+) may be toxic in certain individuals with kidney
problems. Doses of 400 mg+ may produce a laxative
effect, causing diarrhea.
Potassium (K+): A primary
electrolyte, important in regulating pH (acid/base) balance and
water balance. Plays a role in nerve function and cellular integrity.
Not established
1,875-5,625 mg.*
*(A typical healthy diet contains
adequate potassium. Very active individuals may require additional
electrolytes).
Possible side effects: Extremely high
doses (25,000 mg+/day) of K chloride may be toxic in instances of
kidney failure.
Sodium (Na+): A primary
electrolyte, important in regulating pH (acid/base) balance and
water balance. Plays a role in nerve function and cellular integrity.
Not established
Limit your daily intake to 1,500 mg.
Possible side effects: Prolonged
ingestion of excess sodium has been linked to high blood pressure
and increased incidence of migraine headaches. Extremely high
intakes of sodium can result in swelling of tissues called edema.
Phosphorus (P): Constituent of
the molecule phosphate, which plays a major role in energy
production and activation of B vitamins. Component of RNA/DNA, bones,
and teeth.
900-1,200 mg.
300-600 mg.
Possible side effects: Although
essentially nontoxic, a disproportionately large amount of
phosphorus relative to calcium intake may cause a deficiency in
calcium and mineral imbalance.
Zinc (Zn++): Cofactor in
numerous enzymatic processes and reactions. Structural constituent
of nucleic acids and insulin. Involved in taste, wound healing, and
digestion.
15 mg.
15-30 mg.
Possible side effects: Extremely high
doses (2,000 mg+/day) can be toxic. Excess zinc intake (50 mg+/day)
may cause copper deficiency and mineral imbalance.
Iron (FE++ or FE+++): Combines
with other nutrients to produce vital blood proteins. Involved in
food metabolism.
10-18 mg.
10-30 mg.
Possible side effects: Prolonged
ingestion of excess iron can be toxic, affecting the liver, pancreas,
heart, and nucleus and increasing susceptibility to infection.
Poorly utilized forms of iron (Fe sulfate or Fe gluconate) may cause
constipation and/or stomach upset. Iron supplements should be taken
with food and supplemental vitamin C.
Manganese (Mn++): Important
catalyst and cofactor in many enzymatic processes and reactions.
Helps maintain skeletal and connective structural tissue, as well as
cellular integrity.
2.5-5.0 mg.
2-10 mg.
Possible side effects: Prolonged
ingestion of excess manganese may result in nonharmful elevated
concentrations in the liver and may cause a mineral imbalance.
Copper (Cu++): Essential for
production of red blood cells. Involved in the maintenance of
skeletal and cardiovascular
systems. Works with vitamin C in the biosynthesis of collagen
and elastin.
2-3 mg.
2-3 mg.
Possible side effects; Prolonged
ingestion of excess copper may be toxic, especially with Wilson's
disease, a rare metabolic disorder resulting in an excess
accumulation of copper in the liver, red blood cells, and the brain.
Iodine (I-): Essential
component of thyroid hormones which regulate growth and rate of
metabolism.
150 mcg.
50-300 mcg.
Possible side effects: Prolonged
ingestion of excess iodine may cause "iodine goiter," an
enlargement of the thyroid gland. May also induce acne-like skin
lesions or aggravate preexisting acne conditions.
Chromium (Cr+++): Vital as
cofactor of GTF (glucose
tolerance factor), which regulates the function of insulin. Involved
in food metabolism, enzyme activation, and regulation of cholesterol.
50-200 mcg.
200-500 mcg.
Possible side effects: Essentially
nontoxic in oral doses.
Selenium (Se): Important
constituent of the antioxident enzyme gluathione peroxidase which is
contained in white blood cells and blood platelets. Synergistic
nutritional partner of vitamin E.
55-200 mcg.
100-200 mcg.
Possible side effects: Prolonged
ingestion of excess selenium may be toxic.
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