LITMIR.BIZ

Скачать книгу

Inositol—B8 deficiency leads to weakness of the immune system, skin problems, neurological problems, anxiety, depression, polycystic ovaries, psoriasis, hair loss, and fatigue. It is important in cholesterol metabolism and particularly in preventing metabolic syndrome and diabetes. Inositol plus choline makes up lecithin, one of the most critical compounds for nerve function and for memory. Dosages of up to 100 mg of inositol are well tolerated by most people.

      B9, Folate (folic acid)—B9 is one of the most critical vitamins, especially during pregnancy, where deficiencies increase the risk of spinal defects and mental retardation in the fetus. In the general population, folate is particularly important in all aspects of brain function and in cholesterol metabolism. Deficiencies also lead to homocysteine increases, and blood levels above 7.5 micromoles per liter are associated with increasing risks of hypertension, heart disease, stroke, and Alzheimer’s disease. In the 1970s, Kurt Oster (1909–88) demonstrated that homogenization of milk led to increased cholesterol and markedly increased the need for folate, with some individuals requiring up to 80 mg daily. It is available in 100 mg capsules, which is what I take daily.

      B10, PABA (para amino benzoic acid)—B10 deficiency leads to vitiligo, pemphigus, a variety of autoimmune diseases such as scleroderma, infertility, lupus, rheumatic fever, Peyronie’s disease, anemia, and headache. Unfortunately, dermatologists have pushed PABA as a sunscreen, thus even the small amount of exposure to sun that most people get does not allow them the benefit of sunlight—making vitamin D3. On the other hand, it is a superb way to assist in tanning and avoiding sunburn; 2,000 mg taken orally, especially when combined with 10 mg of astaxanthin, helps markedly in avoiding sunburn. Obviously, it is still important to increase sun exposure slowly—say an hour or two daily and build up. If you are out for more than four hours in the sun, take a second dose of 2,000 mg. And I do not use or recommend sunscreen!

      B11, Salicylic acid—B11 is formed in the body from the amino acid phenylalanine, an essential amino acid. It is critical in both DNA and RNA metabolism. Deficiency of B11 leads to anemia, fatigue, poor appetite, and damage to the skin and small intestine.

      B12, Cobalamine (also methylcobalamine)—B12 deficiency leads to pernicious anemia, and severe damage to the spinal cord and brain. B12 is found only in animal protein, and all vegans eventually become anemic if they do not take B12 supplements. B12 absorption requires intrinsic factors found in the stomach; however, increasingly after age 60, many individuals develop a deficiency of intrinsic factors. The mucosa of the mouth (sublingual) may absorb B12 better than the stomach, but many with B12 deficiency require shots of this critical vitamin. I think a minimum of 1,000 mcg daily is essential, and in some situations where there is general fatigue, up to 5,000 mcg daily is beneficial.

      Vitamin C (ascorbic acid)—Vitamin C is one of the most critical vitamins supporting immune health. The paltry 60 mg recommended daily amount is only 6 percent of that which Dr. Emanuel Cheraskin, a pioneer in vitamin requirement research, found optimal over 30 years ago. I personally recommend 2,000 mg daily for adults. Furthermore, vitamin C does not help restore the most important hormone dehydroepiandrosterone (DHEA), which becomes significantly depleted after age 30, so that by age 80 most individuals have less than 10 percent of what they had at age 25. I have found that 2,000 mg of vitamin C plus 1,000 mg of methyl sufonyl sulphate, raises DHEA by an average of 60 percent (the exact range is a 30 to 100 percent increase). On the other hand, a very small percentage of people who take larger doses of vitamin C will develop kidney stones unless they also take 25 mg of B6 daily. Of course, as I have said, I recommend 25 mg of B1, B2, B3, B5, and B6 for all adults. And in viral infections I have given hundreds of IVs of 25 grams of vitamin C with 100 mg of B6, while in cancer treatment I have given many of the patients 100 grams of vitamin C with 200 mg of B6.

      Vitamin D3—of all vitamins, D3 is by far the most commonly deficient. This deficiency leads to a weak immune system, osteoporosis, and increases the risk of arteriosclerosis. Vitamin D3 is the vitamin we make when our skin is exposed to sunlight, and to a great extent deficiency occurs because we live in modern-day caves, and even in the short time most people are outside, they are advised to use sunscreen. The minimum healthy level of D3 intake is 2,000 units daily and the safe level is up to 10,000 units daily. I recommend 50,000 units of D3 once a week. This is safe for adults and is far less expensive than taking daily supplements. For children I recommend taking 50,000 units of D3 once a month by age two. Taking this optimal level of D3 cuts the rate of colds and influenza by at least 80 percent—far safer and more effective than flu shots. D3 is critical for immune health, bone health and strength, and arterial health. If you take no other supplement, take D3. Incidentally, for some reason, the D vitamin that most physicians recommend by prescription is D2, which is far inferior to D3.

      Vitamin E, Tocopherols (also tocotrienols)—in infants, vitamin E deficiency leads to blindness, delayed growth, and physical and mental problems. In children, E deficiency leads to liver disease and severe brain damage. In adults, E deficiency leads to cataracts, anemia, age spots, decreased libido, infertility, atherosclerosis, and muscle, liver, bone marrow, and brain dysfunctions. For many decades we were told only about tocopherols—alpha, delta, and gamma—and the mixture was considered most beneficial. More recently it has become unequivocally proven that tocotrienols, the other limb of the E family, are far more potent. The single best source is annatto seeds, not a food we eat commonly. A mixture of just 100 mg daily of the tocotrienols appears to be optimal. It is important to emphasize that there is significant interaction between vitamins A, C, and E, so that a deficiency in any one of these interferes with optimal function of the others.

      Carbohydrates

      Carbohydrates consist of sugars and starches, each of which is used by the body to produce energy. On the other hand, if more calories are consumed than are burned, carbohydrates are the major contributor to the obesity epidemic. The major reason for the carbohydrate excess is white wheat products, table sugar (sucrose), and corn-based fructose. Not one of these three products is natural. Indeed, in general sucrose is primarily made from sugar cane or sugar beets, which are “refined” to remove all the vitamins and fibre. Thus, intake of these artificial products leads to their robbing the body of its vitamins and minerals in order to metabolize the sugars. I personally have not brought sugar or white flour into my home in 43 years. And, of course, there is no excuse to bring in fructose, the current favourite of the food industry.

      White “enriched” flour and bread are also oxymorons. They have no real nutritional value and do a lot of harm. The bottom line is that we need no added high-carbohydrate foods. Indeed, we could live without any carbohydrates, as we can make all the energy we need from fats and proteins. On the other hand, the healthy vegetables, even those with high starch, and the plethora of wonderful fruits carry with them some of our most essential nutrients, vitamins, minerals, and antioxidants.

      My number one recommendation for nutrition is to avoid all fast-food restaurants and all packaged, “refined” foods. If the package lists more than basic real food and a bit of salt, it likely contains many of the toxins listed earlier. In the average grocery store, 60 percent of the “food” is junk, and in fast-food restaurants virtually 100 percent is junk. I went to McDonald’s in 1962, took one bite, and as politely as possible in public, I spit it into my napkin and threw it away. I have not been back and will not go back to it or any of its clones.

      Throughout the book, “glycemic load” measurements are provided. The glycemic load is the measurement of the amount of carbohydrate in a serving of food. This is not to be confused with the “glycemic index” measurement, which defines how fast a carbohydrate is released as sugar into the blood after eating.

      Glucose (Dextrose)

      Most simple sugars are found in two chemical variations, L- and D-, meaning rotated left or right. Glucose is the D-form of the simple monosaccharide responsible for our “blood sugar”, the foundation for the Krebs cycle, our energy mechanism, which can use carbohydrates, fats, or amino acids to produce glucose and convert it to citric acid. It is critical that our blood sugar is in the range of 70 and 100 mg/dL when fasting. Ideally, even after a meal, the level should not go above 160 mg/dL. Blood sugar levels below 50 are considered hypoglycemic and

Скачать книгу