Essential Nutrients

Tabiko
Title Art
The US soils are largely depleted of minerals due to each crop leaching out another year's worth of material, and as such the crops grown are greatly lacking in the Essential Nutrients we need for proper nutrition.  If your body doesn't get what it needs in the foods you eat, you need supplements. Simply stated, if your body doesn't get the Essential Nutrients listed below, it can't make repairs, you'll get sick and stay that way longer than necessary, or worse.  You have 2 choices: 1) eat foods that are rich in the Essential Nutrients (shopping organic is better, or grow your own), or 2) eat foods that are very low in Essential Nutrients (like most of us) and take high quality supplements to make up the difference.  For information on how to Start Your Own Organic Garden, click here.

Essential Nutrients

The following is a listing of the Essential Vitamins, Minerals, Fatty Acids, Amino Acids and Nutrients.

"You can trace every sickness, every disease, and every ailment to a mineral deficiency." 
   Dr. Linus Pauling, winner of 2 Nobel Prizes.











The Essential Vitamins, Minerals and Nutrients
are apportioned as follows:
-19 minerals and trace minerals,
-14 Vitamins,
-12 Amino Acids,
-  2 Essential Fatty Acids.


Optimal Proportions of Daily Dietary Intake, for 30-50yr old Male, exceptions noted:

-Water:                    3 liters (approx 3 quarts), 1.7ltr for Kids 4-8yrs old, 2.7ltr for Female

-Carbohydrates:    300 grams, approximately 66% of daily caloric intake, focus on ComplexCarbs

-Protein:                100 grams, approximately 1/4 lbs, fish is best, then chicken then red meat

-Fiber:                    25 grams, approximately 6% of daily caloric intake,

-Fat:                        25 grams, AVOID Saturated and Trans fats, focus on Mono or Poly UN-saturated fat

Essential Fatty Acids (EFA)

-Omega 3
   2g per day (1.6 for men, 1.1 for women), <2g/day from supplements
-Omega 6
   10g/day, but omega6 is very prominent in Western diets, may need 2:1 omega3 to 6 to balance it out

Sources of Essential Fatty Acids
A great source of these oils is walnuts, 1/4 cup per day is just right.
One tablespoon of Flaxseed Oil has 8grams of Omega3, 2.2grams of Omega6.
One tablespoon of Canola Oil has 1.3 grams of Omega3 and 2.8 grams of Omega6.
One tablespoon of Salmon Oil has .5 grams of Omega3 and .2 grams of Omega6.



Matcha Green Tea Powder

2oz, (25 cups)

$6.75 + tax, S&H

Matcha Green Tea

You've heard of Green Tea, but have you heard about the incredible health benefits of Matcha?
-Significantly increases energy (over 8 to 10 hours) without the caffeine "jitters"
-Improves mental alertness (L-theanine component)
-Increases calmness and reduces stress (L-theanine component)
-Boosts metabolic rate by 35-40%
-Powerful "Anti-Aging" activity due to the super-charged antioxidants
-Lowers blood pressure
-Decreases level of LDL or "bad"cholesterol
-Minimizes symptoms of PMS
-"Super" cancer-fighting and cancer-preventative activity (due to extremely high levels of polyphenols and catechins)
-Eases constipation due to high level of easily absorbable dietary fiber
-Stabilizes blood sugar levels
-Powerful anti-biotic and anti-viral activity
-Strong blood detoxifier and alkalyzer, due to the high Chlorophyll content
Matcha Green Tea
Amino Acid Table

Essential Amino Acids

This listing is an excellent reference, but it is largely assumed that enough protein is eaten daily such that there is ample supply of material to be broken down into the required Amino Acids listed below.

Copyright © 2009 Tabiko.  All Rights Reserved. Last modified: 03/03/10
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Essential Minerals Table

Essential Minerals

Minerals are listed as either needed in Quantity (RDI > 200mg), as Trace (RDI <200mg) or as Suspected but not yet proven.  The sad truth is that the soils used for commercial agricultural use are largely bankrupt of these minerals.  Once you know what you are supposed to be ingesting daily you can be on the lookout for making sure you get it.  In general, your only best chance to get these recommended daily amounts is with supplements instead of relying on a "healthy diet."  But beware, all supplements are not created equal.  Do yourself a favor and get "pharmaceutical grade" vitamins and minerals.
Essential Vitamins Table

Essential Vitamins

UL - Upper Limit, known health problems if exceeded
ND - Not Determined, which means safe to exceed recommended level