CONSUMER'S NUTRITION LIST

Nutrient

Brand Name

Potency

Elemental

Adult

Dosage

MORNING

Lecithin liquid

Midland

tablespoon

B Complex tablet

150 mg

or B Complex liquid

World Organic

teaspoon

Folic Acid tablet

800 mcg

Betaine Hydrochloride with Pepsin tablet

The preceding is best when taken with milk. B and C vitamins are soluble in water. So, do not drink too much liquid with them, as they will be washed out of the intestine and no benefit will be received. Lecithin granular is soy groats sprayed with lecithin liquid. Lecithin powder is whey powder sprayed with lecithin liquid.

Ascorbic acid is the chemical name for vitamin C. As far as the consumer is concerned, consider all labels that say ascorbic acid as containing synthetic. I know of no manufacturer that has 100% natural vitamin C. A proper label would read: “100% natural vitamin C derived from acerola, rose hips, etc.” Instead, labels read: “Ingredients: ascorbic acid, etc.” Some private labels will read all natural, but list no ingredients. Synthetic vitamin C will give headaches and insomnia. The best source of natural vitamin C is citrus and other fresh fruits, tomatoes, potatoes and green leafy vegetables.

LUNCH THROUGH SUPPER

Kelp granular

teaspoon

Garlic capsule

500 mg

Beta Carotene capsule

15 mg

25,000 IU

D capsule

1,000 IU

or Cod Liver Oil liquid

tablespoon

25,000 IU

.71

2,500 IU

E capsule

400 IU

Alpha tocopheryl acetate is the active ingredient in vitamin E. Stay away from labels that read mixed tocopheryls. D‑alpha indicates natural.

Vitamins A, D and E are fat soluble. Caution should be used not to exceed, as excess is not flushed from the body and toxicity can occur. If eating foods high in A, D or E, reduce supplementary amounts. Anything fat soluble can stay in the body for six months after last ingestion, and possibly longer.

Nutrient

Brand Name

Potency

Elemental

Adult

Dosage

2 HOURS AFTER SUPPER

Magnesium Oxide tablet

444 mg

250 mg

or Magnesium Oxide powder

¼ teaspoon

4-5

1 HOUR AFTER MAGNESIUM

Calcium Gluconate tablet (vegetarian)

650 mg

60 mg

12-24

Iron supplements are conspicuously absent because iron salts are toxic. A better way to obtain iron is from a cast iron skillet and/or pot.

Cod Liver Oil liquid (1tablespoon = 14 grams)

250 D

150 D

per gram

Adult

25,000 IU

2,500 IU

tablespoon

.71

1.19

Child

20,000 IU

2,000 IU

tablespoon

.57

.95

Baby

10,000 IU

1,000 IU

teaspoon

.86

1.43

Some labels of cod liver oil liquid show only 150 D per gram or do not say anything. Consequently, even though the price may be lower, you are probably paying more.

The digestive system of children under 12 years of age is not fully developed. Therefore, capsules should not be given to them; because by the time the capsule is digested, it has passed so far through the intestine that it is impossible to completely digest the cod liver oil and receive benefit.

Magnesium Oxide powder

250-300 mg per ¼ level teaspoon

4 years and older

3 measures

3 to 4 years

2 measures

2 to 3 years

1½ measure

birth to 2 years

1 measure

With babies and children, decrease if diarrhea occurs.

Plain Raw Kefir (certified)

Acidophilus freeze dried

When taking antibiotics, stop using lactic acid products, including kefir, yogurt and buttermilk, as they can render antibiotics less effective. When finished with antibiotics, return to lactobacillus products to improve intestinal flora. Lactobacillus products excrete lactic acid in the intestine, thus creating an environment where undesirable bacteria cannot reproduce. They are also effective in the same way against the amoeba, and the only known protection with raw or under cooked foods. By the time someone has symptoms of amoebic dysentery, usually six months after ingestion, it is too late. Plain kefir has more lactobacillus than plain yogurt.

Lactobacillus products along with B Complex and Folic Acid will eliminate the growth of undesirable bacteria on the tongue, which is the prevalent cause of halitosis.

Raw Cow Milk (certified)

Raw Goat Milk (certified): Easy to digest and very nutritious, but deficient in B‑6, B‑12 and Folic Acid. Supplement with B Complex and Folic Acid.

The worst thing you can give a baby is skim milk (lack of linoleic acid) or formula (usually contains powdered skim cow milk, coconut oil and carrageenan).

Raw, Cold‑Pressed Flax Seed Oil: Must be refrigerated before and after purchasing. Keep tightly sealed. Blend 3 tablespoons of flax seed oil with 7 tablespoons of either low‑fat plain cottage cheese (small curd), low‑fat plain kefir, low‑fat plain yogurt or, for those allergic to dairy products, soft tofu. Mix thoroughly. Only when consumed in combination with one another at this ratio will the essential fatty acids found in flax seed oil bind to the sulphurated proteins, which is necessary before the body can assimilate them properly.

Vitamin D: There is scientific medical evidence that it may prevent prostate cancer.

GTF Chromium tablet

200 mcg

Effective against high blood sugar. This is trivalent chromium. It is hexavalent chromium that is toxic.

Organic Black Cherry Fresh Fruit: Effective against gout.

Organic Cranberry Fresh Fruit: Effective against gout.

Organic Pomegranate Fresh Fruit: High in antioxidants.

Pineapple Fresh Fruit: Contains digestive enzyme.

Organic Apple Juice with pulp

R. W. Knudsen

Organic Raw Apple Cider Vinegar

Beetroot Juice

Biotta

Celery Root Juice

Biotta

Aloe Vera Juice without carrageenan

Liquid Aminos

Bragg

Fenugreek Seeds

Wehani Brown Rice

Wild Rice (in reality, a grass seed)

Spanish Extra Virgin Olive Oil

Papaya tablets

Bee Pollen granular: Must be refrigerated before and after purchasing. Pollen that has not been gathered from organically grown agricultural products is worthless and will cause intestinal cramps. This is because of chemical fertilizers, herbicides and pesticides.

Distilled Water: The only pure water. No pollution or fluoridation. Water filters are a breeding ground for bacteria, etc.

Please Note

Sodium and Potassium: An excess of one will force the other out of the body. If you eat a lot of vegetables, no salt and no foods containing salt, you probably do not need potassium supplements. However, if your diet is reversed, you will most likely need to either change your diet or take potassium supplements. You must have sodium in your diet. Severe salt restriction can be dangerous. Study up on this.

Calcium and Magnesium: An excess of one will force the other out of the body. If you eat a tremendous amount of sea food, you might cut down slightly on magnesium supplements. It is much easier to get an excess of calcium. If you drink a lot of milk, reduce the amount of calcium supplements. Individuals who take huge amounts of calcium carbonate in antacid preparations frequently produce such magnesium deficiencies in themselves that they develop kidney stones. The magnesium intake should be approximately half that of the calcium intake. Study up on this.

The seeds and skins of fruits and vegetables have the highest concentration of nutrition provided that they are organically grown agricultural products without manure, with compost and glacial rock dust.

The most important digestive enzymes are in the mouth. Consequently, the body benefits more from food when it is properly chewed. Fiber is important to the body. Consider both of these points with regard to juice and any fiber that may be removed.

SUPER FOODS TO INTEGRATE INTO YOUR DAILY DIET

Garlic

This is a powerful organosulfate that is important in detoxification. It will help clean your body of leftover chemical residue from drugs or pollutants, secondhand smoke and metabolites from alcohol.

Tofu

It is made from soybeans, which have all the benefits of other beans, including stabilizing blood‑sugar levels to prevent diabetes. Try stir‑frying it.

Mushrooms

Maitake and shiitake mushrooms are among the best sources of beta‑glucan, which is known to stimulate the immune system. They also contain the protein lectin, which hinders cancer‑cell growth.

Blueberries

These have an extraordinary amount of anti‑oxidants, but many people are surprised to learn that one of their compounds, flavonoids, makes you smarter by boosting neuron signals in your brain. Look for wild varieties, which pack more antioxidants.

Kale

Possibly the healthiest food on earth, kale is rich in isothiocyanates, a phytochemical that suppresses tumor growth. Kale also contains indoles, nitrogen compounds that prevent lesions from converting into cancer cells.

Flaxseed

In addition to omega‑3 fatty acids, flaxseed contains lignans, which are antioxidants that suppress tumor growth. If you cannot find flaxseed cracked, buy it whole, grind it, then sprinkle a teaspoon over cereal.

Beans

Like other legumes, kidney and garbanzo beans are high in saponins, which are compounds that shield your DNA from invasion by so‑called free radicals – unstable atoms that damage tissue and are associated with cancer.

Carrots

Besides beta‑carotene, which helps prevent many types of cancer, carrots contain falcarinol, a chemical that slows the growth of cancer cells.

Tomatoes

Eat ripe tomatoes every summer. They are loaded with lycopene (an important phytochemical with antioxidant properties) and glutamic acid (an amino acid), which work together to prevent prostate cancer. Shop for organic varieties with a deep red color at your local farmers’ market.

Strawberries

If you do a lot of grilling, eat strawberries. They are high in folic acids that scavenge the carcinogenic amines that are created when meat is cooked over high temperatures. They are one of the most important foods to buy organic, because they have a unique capacity for leaching pesticides.

Read books on nutrition. This is only meant as a guide.

My favorite books on nutrition, LET’S HAVE HEALTHY CHILDREN by Adelle Davis, revised by Marshall Mandell, M. D., and LET’S GET WELL by Adelle Davis.

www.vaclib.org

CONSUMER'S NUTRITION LIST

by Robert A. Kroboth www.citizengadfly.com

Please print and distribute copies of this publication and put this link on your web site.