Back     Home "The Essential Amino Acids Table" AMINO ACIDS Best natural sources Daily dosages Notes Side effects Cysteine (precursor of glutathione) Eggs, watermelon 200 milligrams; most stable form of supplement is N-acetyl cysteine Every known form of cataract results from a reduction in glutathione levels within the eye Relatively safe Arginine Nuts and chocolates, seeds, popcorn, oatmeal Daily diet Avoid nuts and chocolates when you have a viral infection Promotes flare ups of viral infections such as Herpes Lysine Wheat germ, eggs, cheese 500-1500 milligrams   Do not take large dosages if you have diabetes or take insulin; may interfere with insulin production. Also, may increase cholesterol and triglyceride levels if taken continually Taurine Eggs, fish 50-200 milligrams Vegetarians may need supplements Rare "The Minerals Table" MINERALS Best natural sources Daily dosages Notes Side effects Selenium Garlic, onions, seafood, celery, bran, broccoli, cabbage, yeast 200 micrograms; up to 1000 micrograms can be taken safely Works together with vitamin E in the body. Selenium in the water supply is a different form of selenium than found in vitamin supplements. Garlic breath with strong dosages Chromium Brewer's yeast, eggs, fish. fresh fruit, potato skin 50-200 micrograms Reduces cholesterol Reduces the blood sugar levels of diabetics Magnesium Almonds, fish, soybeans, wheat germ. leafy green vegetables 250-400 milligrams, suggest taking at bedtime Magnesium supplements are superior to taking antacids. Magnesium is needed for the release of serotonin, an important neurotransmitter that helps migraine sufferers. If soft stools, fatigue or lower extremity weakness are experienced try magnesium ascorbate. Zinc Small amounts in meats 25 milligrams, 1-2 milligrams of copper for every 50 mg. of zinc Helps wound healing. Phosphates in soda drinks, high fiber diets, alcoholism interferes with absortion. High intake produces abnormal cholesterol imbalance - high LDL and low HDL. Can also rob the body of copper which is needed for the cardiovascular system. "The Nutrients Table" OTHER NUTRIENTS Best natural sources Daily dosages Notes Side effects Bioflavonoids (quercetin, rutin, bilberry, ginko biloba, pycnogenol, citrus, hesperidin) Cherries, blueberries, citrus fruits, buckwheat, red onions IOOO milligrams Essentially helpful for many disorders Few if any Bilberry The American huckleberry is the closest cousin to this European fruit Minimum of 100 milligrams, and preferably 3000-10,000 mg. Truck drivers, computer users, students who perform continual visual tasks, air traffic controllers, and computer users who must stare at a monitor for hours on end may benefit from supplementation. Few if any Coenzyme QIC Beef 30 milligrams for health maintenance; 100 milligrams in cases of active disease Helps with cataracts, glaucoma, macular degeneration, diabetes, heart problems, gum disease, immune problems None reported Feverfew Dried flowers of this herb 60 milligrams Take with B vitamins Avoid during pregnancy; mouth sores may develop Garlic and Onions Fresh cloves 600-1000 milligrams of garlic powder, 18-25 milligrams of garlic oil, or three cloves of fresh garlic, 9 grams Thins the blood, reduces cholesterol without the side effects of aspirin; reduces blood pressure, acts as a strong antibiotic. Contains important amino acids cysteine methionine, and glutathione. Odorless garlic has had allicin removed. This is an important agent in garlic that helps to combat Candida yeast infection in the digestive tract. Fungus interferes with vitamin and food nutrient absorption in the digestive tract Odor, indigestion "The Essential Fatty Acids Table" FATTY ACIDS Best natural sources Daily dosages Notes Side effects Omega-6 fats: (polyunsaturated fat; gamma linolenic acid) Evening primrose oil, borage, black currant seed, corn oil, human mother's milk 500-1000 milligrams Our diet contains too much of the Omega-6 variety of fats and too little of the Omega-3 type fats Skin rashes Omega-3 fats (polyunsaturated fats) Cold water fish -- salmon, tuna, halibut, mackerel, cod; flax seed oil 500 milligrams Any time that oils are increased in the diet, such as eating nuts or over-use of cooking oils, high doses of antioxidants should also be taken. Oils increase oxidation. Avoid large doses which may lead to bleeding problems, diminished immunity, stomach upset, nausea, heart burn, and belching.