Sources of Nutrients

* Vitamin A is classified into 2 forms: (1) preformed vitamin A (retinol), obtained from animal products, is the most biologically active form of vitamin A; and (2) provitamin A carotenoids, from plant sources, that are made into retinol in the liver. Retinol form animal products can have toxic effects when consumed in excess, while carotenoids from whole plants foods are manufactured by the body into the amount of retinol needed at that time, so overdose is not a problem with the plant sources.

* Vitamin B Complex are co-enzymes that consist of a group of substances that work together. At least thirteen B vitamins are found in our food. B vitamins from food sources other than yeast (yeast can aggravate existing fungal infections and cause allergic reactions.), even in large amounts are non-toxic, since the body readily eliminates the excesses. However, taking high-dose individual B vitamin pills for extended periods can cause imbalance which could cause deficiency of the other B vitamins.

* B1 (thiamin) aids in carbohydrate and energy metabolism, growth and reproduction, improves circulation, aids in production of hydrochloric acid, blood formation, promotes normal appetite and proper digestion, contributes to the functioning of the nervous system, improves mental attitude; enhanses muscle tone for the heart, intestines, and stomach.

Deficiency of thiamin could result in growth disorders, gastrointestinal disorders, constipation; fatigue, loss of appetite, paralysis, insomnia, mood swings and irritability. and Beriberi (reduced function of the lower extremities, nerve damage, heart problems, or brain damage). Korsakoff's psychosis (inability to form new memories, and/or poorly organized retrieval of old memories, apathy and emotional blandness); depression, decreased learning capacity, fatigue, and loss of appetite.

* B2 (riboflavin) is needed for growth, red blood cell and antibody production, metabolism of carbohydrates, fats and proteins, cell respiration, and helps oxygen use by body tissues, promotes the health of the eyes, skin, nails, hair and nerves, and works with other B vitamins to use energy from foods.

Deficiency of riboflavin could result in cracks and sores at the corners of the mouth, dermatitis, oily skin, purplish tongue; itching, bloodshot, and burning eyes; digestive disturbances, diarrhea; retarded growth; sluggishness; and tremors.

* B3 (niacin, Nicotinic Acid) is needed for growth and reproduction; to convert protein, fat and carbohydrates into energy, for formation of DNA, for hormone production, for tissue respiration, helps maintain a healthy skin, tongue, aids production of Hydrochloric acid for digestion, helps regulate cholesterol, reduces hypertension, aids circulation, and promotes health of the nervous system and brain.

Deficiency of niacin could result in negative personality changes, nervousness, headaches, muscular weakness, fatigue, insomnia, depression, irritability, bad breath, canker sores, loss of appetite, gastrointestinal and skin disorders, and Pellagra.

* B4 (Adenine) "is no longer considered a true vitamin or part of the Vitamin B complex. However, two B vitamins, niacin and riboflavin, bind with adenine to form the essential cofactors nicotinamide adenine dinucleotide (NAD) and flavin adenine dinucleotide (FAD), respectively" (tjclarkinc.com). Adenine aids in cellular respiration and metabolism, the synthesis of nucleic acids, in the formation of "adenosine triphosphate (ATP), the cofactors nicotinamide adenine dinucleotide (NAD) and flavin adenine dinucleotide (FAD), and protein synthesis" (en.wikipedia.org), Adenine "acts as a co-enzyme with other vitamins to enhance metabolism. Helps to alleviate fatigue and debility. Increases antibody formation in counteracting infection. Acts as a precursor for assimilation of other B-vitamins. Strengthens the immune system response. Promotes cell formation and normal growth. Prevents cellular mutation and free radical formation. Helps to balance blood sugar levels. Increases transit time of the intestinal tract", ... helps improve lactation for a nursing mother (rspharmchem.com).

Deficiency of Adenine could result in "retarded growth rate, blood and skin disorders, constipation, nausea, gastrointestinal disturbances, muscle weakness, hypoglycemia (low blood sugar), sensitivity to insulin, physical and mental depression, anemia, fatigue, vertigo (dizziness), allergies, prone to infections, weakened immune system response" (rspharmchem.com).

* B5 (Pantothenic acid) aids in production of antibodies and adrenal hormones (stress reducing hormones), the catabolism of amino acids and fatty acids, the synthesis of fatty acids, lipids, cholesterol, and the production of Coenzyme A and the antioxidant glutathione. It aids in vitamin utilization, helps metabolize carbohydrates, fats, and proteins into energy, and aids gastrointestinal function. "It is known that blood levels of pantothenic acid are significantly reduced in rheumatoid arthritis patients. A clinical trial tested 50 mg daily of injected calcium pantothenate. Blood levels rose to normal, and significant symptomatic relief was felt by many of the test subjects. When the pantothenate was withdrawn, symptoms returned. The best results were achieved in a subgroup of vegetarians. The results of this, and other studies involving wound-healing, exercise performance, and the treatment of Hepatitis A, suggest that we are all advised to keep our levels of Vitamin B5 from declining" (tjclarkinc.com).

Deficiency of pantothenic acid can lead to stress, depression, and anxiety. Other deficiency symptoms could include painful & burning feet, skin abnormalities, retarded growth, dizzy spells, digestive disturbances, vomiting, stomach stress, muscle cramps , and
restlessness" (tjclarkinc.com).

* B6 (Pyridoxine) "is needed for more than 100 enzymes involved in protein metabolism" (tjclarkinc.com/). is important for protein and amino acid metabolism., for and the synthesis of RNA and DNA, for red blood cell formation, normal cell growth and division, for proper functioning of the nervous system and immune system, to help relieve PMS symptoms, and to help prevent heart disease. Pyridoxine is helpful in maintain Potassium and Sodium balance, and alleviating fluid retention.

Deficiency of B6 can manifest as nervousness, slow learning, insomnia, skin eruptions, dermatitis, mouth disorders, loss of muscular control, anemia, muscular weakness and cramping, slow learning, hair loss, and fluid retention.

* B7 (Biotin) aids in the utilization of protein, folic acid, Pantothenic acid, and Vitamin B-12, improves glucose metabolism, helps regulate cholesterol levels, strengthens hair and nails and increases energy levels.

Deficiency of biotin could lead to extreme exhaustion, drowsiness, depression, loss of appetite, muscle pain, grayish skin color, and birth defects.

* B8 (Inositol), is a water soluble fatty lipid "present in greater concentration in the cells in and around the central nervous system, including brain cells, retinal cells, , bone marrow and intestinal cells, etc. "According to an abstract published by Lisa Colodny, Pharm D. and Ronald L. Hoffman, M.D. ... Inositol is ... a significant mediator of calcium mobilization in the endoplasmic reticulum. Modifying this mobilization of calcium may be effective in treating some CNS disorders like Alzheimer's disease, depression, panic disorder, obsessive compulsive disorder, and as an analgesic for pain control" (nutritionalsupplementscenter.com, 2005). Inositol is required for the formation of healthy cells, release of calcium in cells. hair growth, the transport of fats within cells, lecithin formation, and metabolism of fats. It helps prevent hardening of the arteries, diabetic neuropathy, retinopathy, reduces edema in from burns, and the transmission of messages between neural cells. Inositol can help alleviate insomnia, bipolar mood disorder, eating disorders, anxiety, panic disorders, and neuro-psychological disorders.

Deficiency of inositol could lead to high blood pressure and cholesterol, constipation, eczema, gastritis, hair loss, and/or eye abnormalities.

* B9 (Folate, Folic acid) reduces risk of developing a type of birth defect that affects the brain and spinal cord. Folic acid works with Vitamin B12 to promote the development of new cells, and fetal development. Folic acid aids in sugar and amino acid metabolism could protect against auto-immune disorders, depression and anxiety, gastrointestinal disorders, colorectal cancers, and cardiovascular disease.

Deficiency of folic acid could be caused by drugs. "Folic Acid is a nutrient that is often depleted by drugs. Ross Pelton and James B LaValle claim that it can be depleted by some 30 different types of drugs, from Aspirin and magnesium containing antacids to stronger medications such as anticonvulsants, cardiovascular drugs and oral contraceptives. Some of the possible effects of Folic Acid deficiency can include Megaloblastic anemia, birth defects, elevated homocysteine levels, fatigue and even increased rates of colon and colorectal cancer" (Dawson). Other deficiency symptoms could include sore red tongue, gastrointestinal problems, retarded growth, Vitamin B-12 deficiency, breast cancer, and pre-mature gray hair.

* B10 (Para-Aminobenzoic Acid, PABA ) is an intermediate in bacterial synthesis of folate, and a constituent of folate, helps in the utilization of pantothenic acid, in the metabolism of protein, assist in formation of red blood cells, helps reduce pain from burns, reduce stress, helps restore gray hair to its natural color, improve skin and reduce wrinkles.

"Deficiency of PABA can lead to scleroderma (hardening of skin), weeping eczema, skin infections, and patchy pigment loss in skin (vitiligo)" (wikipedia.org).

* B11 (Choline) "is a chemical precursor or "building block" needed to produce the neurotransmitter acetylcholine, and research suggests that memory, intelligence and mood are mediated at least in part by acetylcholine metabolism in the brain" (Wikipedia.org). Choline is needed for nerve transmission, hormone production, lecithin formation, structural integrity, acetylcholine synthesis, It helps improve nervous disorders such as Parkinson's disease and tardive dyskinesia. Choline works with inositol for fat and cholesterol metabolism, is a fat emulsifier that prevents buildup of cholesterol, , and aids gallbladder and liver functions, aids the liver in detoxification, reduces excess fat in the liver, and is needed.

Deficiency of choline can result in impaired memory and brain function, cirrhosis and fatty liver,
hardening of the arteries, high cholesterol, and hypertension.

* B12 (cobalamin) works with folic acid to make new cells, red blood cells, and DNA, and helps prevent anemia. B12 is necessary for proper digestion, calcium absorption, protein synthesis, fat and carbohydrate metabolism, and increases energy. It helps the immune system, cardiovascular system, nervous system, improves neurologic disorders, Improves memory and concentration, promotes growth in children, and maintains fertility.

Deficiency of B12 could cause brain damage, degeneration of spinal cord, memory loss, hallucinations, nervousness, neuritis, depression, abnormal gait, lack of balance, pernicious anemia, poor appetite, retarded growth, and fatigue.

* B13? (pyrroloquinoline quinone (PQQ)) is a newly discovered vitamin believed to belong to the B vitamins group that appears to plays an important role in fertility (Reuters; http://www.raysahelian.com/bvitamin.html).

* Vitamin C (Ascorbic acid) occurs in most plants and animals. "Most ... animals synthesize ascorbic acid from D-glucose or D-galactose. A majority of animals produce relatively high levels of ascorbic acid from glucose in liver. However, guinea pigs, fruit eating bats, apes and humans can not synthesize ascorbic acid due to the absence of the enzyme L-gulonolactone oxidase. Hence, in humans ascorbic acid has to be supplemented through food and or as tablets" (K Akhilender Naidu, 2003).

The two major forms are vitamin D2 and vitamin D3 which are known collectively as calciferol. Calciferol is not in a usable form, however, the liver and kidney help convert vitamin D to its active form calcitriol. Following this conversion, calcitriol is released into the circulation, and by binding to a carrier protein in the plasma, is transported to various organs (Wikipedia.com).

Sources of vitamins:
Up until a few years ago, there were three general sources of vitamins, those made from synthetic chemicals, those made by extracting the isolated chemical from plant sources, called natural vitamins, and those obtained from whole foods. However, the pharmaceutical industry was trying to eliminate their competition by trying to make nutritional supplements illegal. When that didn't work, they then bought out most supplement companies and most supplements were made to be ineffective and many actually harmful. Now even those vitamin companies that claim their vitamins are all natural buy synthetic chemical vitamins from one of five foreign pharmaceutical companies and add them to their "natural" ingredients and call them "natural" vitamins.

I discovered this a few years ago when I suddenly began to feel ill, but couldn't pinpoint the problem. So I began to eliminate all the usual foods and nutritional supplements I was consuming, and gradually add them back, one at a time. It soon became apparent that the vitamins that I had been taking for years with good results, were now making me sick. About that time, I also received calls from numerous clients with the same story. So I called all the vitamin companies I could find and talked to their manufacturers, and was told that all vitamins in the world are now made with synthetic chemicals or are genetically engineered (with tumor-causing bacteria and pathogenic viruses). or made from fungus (an underlying cause of most illnesses). Following is a description of the various sources of vitamins with scientific studies their effects.

* Synthetic vitamin pills are "vitamins produced in a laboratory from isolated chemicals that mirror their counterparts found in nature. Although there are no major chemical differences between a vitamin found in food and one created in a laboratory, natural supplements do not contain other unnatural ingredients" (Balch), and synthetic vitamins don't contain the other co-factors that prevent toxicity and promote proper functioning. Isolated synthetic vitamins made by the chemical/pharmaceutical companies are "composed of petroleum-derivatives, hydrogenated sugars, and/or industrially-processed rocks" (Thiel), and may contain coal tar, preservatives, lactose monohydrate (a major allergen), corn starch (usually genetically engineered) magnesium stearate (a rancid oil sprayed on them to facilitate encapsulation), artificial coloring, preservatives, aspartame (the brain-damaging, cancer-causing artificial sweetener) or they may be genetically engineered with tumor-causing bacteria and pathogenic viruses, and they scramble our DNA. The body cannot properly digest these synthetic chemicals that are lacking in the other needed synergistic components in the whole food. Numerous scientific studies have shown that synthetic vitamins are not complete vitamins, are chemically and structurally different from those found in foods, and therefore, not effective. The synthetic vitamins may work in a lab, but not in humans. They can actually do harm, sometimes even worsening the illness they were used to treat.

"Mega doses of synthetic vitamins can have very serious toxic effects. ... When synthetic, or incomplete vitamins are introduced into the body, the body attempts to "build" a complete vitamin complex by adding the missing factors that it knows should be there, specifically minerals and other vitamin co-factors. This "building" process depletes the body's nutritional reserves, creating an overall deficiency. ... When it (the body) is saturated or overwhelmed with large amounts of synthetic vitamins or does not possess the cofactors necessary for creating fully-complexed supplements, it cannot convert the incomplete synthetic vitamins. It will then work to eliminate the synthetic vitamins through the kidneys, skin and the other elimination organs. This is the reason why the majority of all synthetic vitamins are quickly eliminated by the body and not utilized. ... This process results in an overall negative health effect while minimizing any gains that could have been achieved by the supplement were it in a usable form to begin with" (Brian Clement, PhD, NMD, 2007).

        "A study of 77,126 men and women who used vitamin E supplements over a 10-year period found a small increased risk of
        lung cancer. However, the study made no delineation of which form of vitamin E was used, the small increased risk was barely
       significant, and the increased risk applied only to current smokers. This study looked backwards in time, and depended on people's
       memories; this often produces erroneous results. The study was e-published in the November 2007 issue of the American Journal
       of Respiration and Critical Care Medicine" (Arlene Lengyel, 2009, Sorting Out Truth and Hyperbole, - http://vitaminsminerals.suite101.com/article.cfm/vitamin _e_
           and_lung_cancer).

           "Analysts at the Linus Pauling Institute, a Center of Excellence for Research on Complementary and Alternative Medicine set up by
      the National Institutes of Health, have complained about biased researchers and ill-designed studies eager to show supplements in a
      bad light. Experts have pointed out that the media are wont to sensationalize bad light. Experts have pointed out that the media are
      wont to sensationalize and misrepresent vitamin E studies in the style of The National Inquirer. Perhaps the media must be cognizant
      of big corporations that pay the bills that don’t want to admit that food choices or supplements may do what expensive corporations
      that pay the bills that don’t want to admit that food choices or supplements may do what expensive drugs do" (Arlene Lengyel, 2009,
         Sorting Out Truth and Hyperbole, http://vitamins-minerals.suite101.com/article.cfm/vitamin_e_and_lung_cancer).

* "Natural" vitamin pills made from extracts of food sources
Here are some examples from scientific studies showing the effectiveness of "natural" vitamin supplements (before "Big Pharma" control):

* "Natural" Vitamin pills after "Big Pharma" takeover
"90% or more of the vitamins and supplements now on the market labeled as "natural" or "food based" actually are spiked with synthetic chemicals" (Ronnie Cummins). "There is a growing number of vitamin companies who sell their products in health food stores and use 100% synthetic vitamins, but have the words 'natural' and 'organic' on their labels" (Airola). "Putting the word "natural" on the vitamin label is, in most cases today, deceptive. The word is constantly abused and, as such, its meaning has been diluted to a point where it holds little value. Many misleading labels on supplement products take advantage of the ambiguity of the word "natural" to project a wholesome marketing image, even when the product does not merit it. Whereas the term "naturally occurring" on a label usually means that a vitamin or nutrient is completely derived of compounds from naturally-occurring sources - the plants themselves - rather than merely containing a naturally-occurring ingredient mixed with synthetic ingredients" (Brian Clement, Ph.D., N.M.D.).

Production of these newer "natural" vitamins uses "distillation ... whereby the source-foods are exposed to high powered chemicals, solvents, heat and distillations reducing it down to the desired individual crystalline vitamin or amino acid" (quantafoods.com). "To make matters worse, so-called natural health companies buy these same pharmaceutical grade synthetic vitamins and mix them with a few herbs and foods and call it ‘natural whole food, or food-based vitamins.’ Do not be fooled into taking supplements that are ultimately harmful or useless at best" (longnaturalhealth.com).

* Whole food vitamin pills
"The best (manufactured) vitamin supplements are those with labeled potencies derived from naturally-occurring, full-spectrum food extracts. Naturally-occurring vitamins are obtained by taking a nutrient-rich plant, removing the water and the fiber in a chemical-free vacuum process, and packaging it for stability. The entire vitamin complex is captured intact, retaining its functional and nutritional integrity, and a full spectrum of nutritional values.

"One of the many superior qualities about naturally-occurring whole food vitamins is that small or even minimal quantities are required daily because they are already whole, naturally-complexed supplements that the body does not have to "build" to utilize. On the contrary, one would typically need to ingest much larger doses of synthetic supplements to receive a sufficient level of supplementation, knowing that many of the complexes will not be "completed" and therefore eliminated. ... Another primary difference between real full-spectrum whole-food vitamins and synthetic vitamins is that real vitamins contain the essential trace minerals necessary for the vitamins' synergistic operation. Synthetic vitamins contain no trace minerals and must utilize the body's own mineral reserves. Ingesting real vitamins does not require the body to deplete its own reserves of nutrients to replace any nutrients missing from the false vitamins" (quantafoods.com). "Naturally-occurring whole-food vitamins are not toxic since the vitamin is complexed in its natural whole integral working form, and requires nothing from the body to "build" a vitamin" (Brian Clement, PhD, NMD, 2007).

"Real, natural vitamins, minerals and enzymes work closely together as co-factors for each other's efficacy. If one part is missing, or is fractionated, or is in the incorrect form or the incorrect amount, entire chains of metabolic processes cannot and will not proceed normally. Only nature can provide us with naturally-occurring vitamins as found in real, wholesome organic foods" (Brian Clement, PhD, NMD, 2007). However, with the fiber removed, so called "whole food vitamins" are not really whole, and without the fiber to carry the nutrients through the digestive system, they enter the blood stream improperly digested.

According to the 2005 Dietary Guidelines for Americans, "nutrient needs should be met primarily through consuming foods. Foods provide an array of nutrients and other compounds that may have beneficial effects on health. ... Dietary supplements, while recommended in some cases, cannot replace a healthful diet" (http://www.nlm.nih.gov/medlineplus/druginfo/natural/patient-vitamind.html). It's even hard to get vitamins from food sources now, because soils are so depleted, unless we eat only organically grown foods.

"Too much of almost any vitamin or mineral can be extremely harmful. When food contains large amounts of vitamins and minerals, the body prevents damage by decreasing the absorption rate. To promote supplements this decreased absorption is presented as a 'defect', that has to be compensated by consuming purchased supplements. Supplements however, can be extremely harmful because contents are highly concentrated, blocking selective uptake" (http://www.3.waisays.com).

* Vitamins in food
According to a study in Proceedings of the National Academy of Sciences: "Eating vitamins present in foods is still good for you. It's only vitamin pills that seem problematic" (thedailygreen.com). "Individual (synthetic) vitamin supplements such as vitamin E and C do not appear to provide the same potential advantages as vitamins included as part of a healthy, balanced diet" (Dr. J. Michael Gaziano, Physicians Health Study II; Muzaurieta, 2008). “While some of the studies question the value of taking supplements, none so far question the value of eating foods rich in these antioxidants. The benefit of a diet rich in these compounds may be that they act in combination with other things that are naturally found in foods—other vitamins, minerals, plant chemicals and fibre. And it may be this combined effect that provides you with the positive antioxidant benefit” (Berkoff, 2008).

"Only whole foods can provide the energy needed to assist our bodies to reach optimum health. According to Dr. Vicki G. Hufnagel, ‘We are just learning what harm they (vitamins) can do to a small embryo. Vitamins are drugs’ Dr. Ralph C. Cinque, Ph.D. says, ‘All vitamins and mineral supplements, because they are fractionated, are treated as toxic waste in the body.’"(longnaturalhealth.com). Scientific research has proved that our bodies only need small amounts of whole food vitamin complexes; just the way nature manufactured them. This natural whole food nutrition is a lot more effective than high doses of synthetic and fractionated vitamins. (longnaturalhealth.com).

"Vitamins in foods are combined with other synergistic elements in the food sources that work together to be effective, safe, and health promoting. Food antioxidants, ... vitamins, minerals, or concentrated herbs, are superior to the commonly sold non-foods" (Masterjohn).

However, "our foods no longer contain the nutrition they should. Due to modern processing and farming methods, foods that should be high in certain nutrients no longer are. For example, the tomato is an excellent source of phytonutrients, specifically, lycopene. But when you buy a tomato from the grocery store, there is little to no lycopene or other nutrients left in it. The tomato was likely grown on nutrient depleted soil, fertilized and sprayed with toxic chemicals, picked green, then gassed to turn it red. Little wonder it has no nutrition value left! Another culprit in the nutrition depletion of foods is our food cooking and preparation. Even if you could by some magic acquire a nutrient rich tomato, cooking or storing the tomato will destroy most of the nutrients. For example, studies have shown that phytonutrients begin breaking down less than 24 hours after the vegetable was picked! Of course, there are many other factors contributing to the poor nutrient content of our foods: breeding, GMOs, storage, etc." (Thompson).

"Most food vitamins and food minerals are better absorbed and/or retained by the body [Vinson JA; Traber MG; Thiel RJ; DeCava JA.]. ... 'Overdose' of natural food complex {vitamins} is not harmful, whereas an overdose of a chemically pure vitamin or other isolated 'nutrient' can be. Science is beginning to concur" [DeCava JA.] (Thiel).

* Antioxidant activity in "Natural RRR-alpha-tocopherol, which is found in food, has 1.7 - 4.0 times the free radical scavenging strength of the other tocopherols" (Eberhardt MV, 2000;Theil). RRR-alpha tocopherol has 3 times the biological activity of the alpha-tocotrienol form, and "synthetic vitamin E simply does not have the same biologic activity of natural vitamin E" (Thiel). "Natural vitamin E can have 4.0 times the free radical scavenging strength than synthetic vitamin E" (Allen SJ, et al, 2003;Thiel)
* Cancer prevention has been shown to be enhanced by the food sources of Vitamin E. "It has been suggested that alpha-tocopherol alone is less effective than the multiple forms of tocopherol that occur in nature; ... that gamma-tocopherol rather than alpha-tocopherol might be the most relevant form of vitamin E for cancer prevention" (Wright ME, Weinstein SJ, Lawson KA, et al. Supplemental and dietary vitamin E intakes and risk of prostate cancer in a large prospective study. Cancer Epidemiol Biomarkers Prev. 2007;16:1128-1135). However, use of alpha-tocopherol supplements may deplete both gamma- and delta-tocopherol levels, producing a negative effect (Huang HY, Appel LJ. Supplementation of diets with alpha-tocopherol reduces serum concentrations of gamma- and delta-tocopherol in humans. J Nutr. 2003;133:3137-3140; healthlibrary.epnet.com, 2009). Other cancer studies indicate that "gamma-tocopherol (food source) may be the most important (or, perhaps, the only) form of vitamin E for preventing prostate cancer" (Helzlsouer KJ, Huang HY, Alberg AJ, et al. Association between alpha-tocopherol, gamma-tocopherol, selenium, and subsequent prostate cancer, J Natl Cancer Inst. 2000;92:2018-2023; Wright ME, Weinstein SJ, Lawson KA, et al. Supplemental and dietary vitamin E intakes and risk of prostate cancer in a large prospective study. Cancer Epidemiol Biomarkers Prev. 2007;16:1128-1135; Christen S, Woodall AA, Shigenaga MK, et al. Gamma-tocopherol traps mutagenic electrophiles such as NO(X) and complements alpha-tocopherol: physiological implications. Proc Natl Acad Sci USA. 1997;94:3217-3222; healthlibrary.epnet.com).

        "A lung cancer study at the University of Texas Anderson Cancer Center was reported in the September 2008 issue of the
         International Journal of Cancer. Researchers studied the benefits of the four tocopherol forms of vitamin E in the diet of about
         1500 healthy people and about 1000 lung cancer patients. All the subjects were about 61 years old. The results showed that those
         who consumed the highest amount of dietary vitamin E per day (more than 7.73 mg) had a 53% reduction in lung cancer risk
         compared to those who consumed the lowest amount (4.13 mg). Alpha-tocopherol was the only form of vitamin E to show this
         result" (Arlene Lengyel, 2009, Sorting Out Truth and Hyperbole, http://vitamins-minerals.suite101.com/article.cfm/vitamin_e_and_lung_cancer).

                 * Improved Immune function -"Dietary vitamin E may be used to improve the immune functions in patients with
         advanced cancer, as a supplement to more specific immune interventions.” (Malmberg KJ, Lenkei R, Petersson M, Ohlum T, Ichihara F,
                  Glimelius, B, Frodin JE, Masucci G, Kiessling R. A short-term dietary supplementation of high doses of vitamin E increases T helper 1 cytokine production in patients with
                advanced colorectal cancer, Clin Cancer Res. 2002 Jun;8(6): 1772-8. PMID: 12060616; http://www.drdarvish.com/pdfs/articles/17-Cancer-Journal-for-Clinicians-dietary-
               supplements.pdf).

After much research, I found the best sources of vitamins and minerals are from fresh raw organically grown foods and herbs, or certain dried herbs in tea or capsule form.

During a wellness consultation with Laurie Lynch, N.D. you get information on certain foods and herbs that have high amounts of the specific vitamins and minerals, etc. that are needed by each unique individual. But for now, here is a general guide to natural sources of vitamins.

What are the best sources of vitamins?
(1) Organically grown foods have the nutrients put back in the soil from natural sources, and especially
(2) herbs which are more nutrient dense.

* Vitamin B12 is manufactured by certain beneficial bacteria in our body, and is a little harder to get. It is best found in the organically grown herbs such as comfrey, parsley, Spirulina, sea weeds, tofu, miso, tempeh, spinach, and barley. "Plant uptake of B12 from the soil, especially from soil fertilized with manure, could provide some B12 for humans eating the plants, and may be why some vegans, who do not supplement with B12, do not develop B12 deficiency" (Mozafar, 1994).

* Choline is found in bitter vegetables and herbs such as Dandelions leaves.

* Adenine B4 Adenine is found in whole grains, raw unfiltered honey, bee pollen, royal jelly, propolis, most fresh vegetables, most fresh fruits, and in the herbs blessed thistle, burdock root, cayenne pepper, caraway, cascara sagrada, cloves, couch grass, ginger, golden seal, hawthorn, hops, jojoba, kelp, spirulina, lady's slipper, mullein, rose hips, sage, sarsaparilla, spearmint, strawberry, thyme, and yucca (rspharmchem.com).

* PQQ is found in fermented soybeans, parsley, green peppers, kiwi fruit and papaya. "PQQ is believed to belong to the vitamin B group" (Reuters).

     * Omega-3 EFA is found in hemp seed oil, raw freshly-ground flax seeds, Chia seeds, pumpkin seeds, fresh raw walnuts, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.), canola oil (cold-pressed and unrefined), and soybean oil. However almost all Canola and soybean oils are made from genetically engineered plants, and therefore contain tumor-causing bacteria, pathogenic viruses, and toxins, and should be avoided.
         * Stearidonic acid (SDA) is found in black currant seeds.
         * Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) can be found in fish oils and Chinese water snake oil.

"Flax oils vs. fish oil - In his book, Dr. Rudin points out that most Omega-3 studies are based on fish oil. Rudin ... had better results with flaxseed oil in his own studies. This may be because flaxseed oil starts with the plant form of linolenic acid, ALA (alpha linolenic acid), whereas fish oil contains the animal form, DHA (docosahexaenoic acid). The body makes its own DHA and EPA (eicosapentaenoic acid) from ALA. Although some claim that the amount of DHA made is small, the body doesn't need much DHA. ... ALA and compounds made from it are also needed in the body for a number of essential functions. Fish oil cannot provide ALA, and therefore deprives the consumer of this critical compound. ... Most sources covering the different types of oil indicate that plant-based Omega-3s, or ALA, is the better choice" (http://goodfats.pamrotella.com). In my research I found fish oil to elevate blood pressure.

"One tablespoon per day of flaxseed oil should provide the recommended daily adult portion of linolenic acid, although "time-released" effects of consuming nuts and other linolenic-rich foods is ...considered more beneficial than a once-daily oil intake. Flaxseed oil (and hemp seed oil) used for dietary supplementation should be kept in the refrigerator or freezer, and purchased from a supplier who refrigerates the liquid as well" (Rotella).

    * Omega-6 EFA:
         * Linoleic Acid (LA) is found in hemp seed oil, raw nuts and seeds (especially sunflower seeds), whole grains and legumes,       .        grape seed oil and flaxseed oil.
         * Gamma-linolenic Acid (GLA) can be found in borage oil, black currant seed, evening primrose oil, and algae such as spirulina .        and kelp.

* Omega 9 fatty acid (Oleic Acid, OA) can be found in olive oil (the best source), olives, avocados, almonds, sesame seeds, pecans, pistachio nuts, filberts, cashews, hazelnuts, and macadamia nuts. Nuts and seeds should be raw, fresh picked or frozen, and soaked in purified water for 12 to 24 hours (almonds require 36 hours) to inactivate their enzyme inhibitors and make them digestible. OA can also be found in organic butter.

What are minerals and why do we need them?
Dr. Linus Pauling, stated "You can trace every sickness, every disease and every ailment to a mineral deficiency." "Minerals are essential nutrients for every living cell in the human body" (encyclopedia.com). "Minerals are found the body's fluids and tissues and make up approximately four percent of the body's total weight" (1healthyworld.com). Minerals are various naturally occurring inorganic chemical elements found in the Earth. They begin as rock or stone and are broken down by the natural process of erosion into minute crystalline mineral salts that form the basis of soil. Minerals are then taken from the soil by various plant forms and processed into organic compounds that are digestible to animals and humans. Minerals act as coenzymes and are needed by the body to maintain health and perform vital functions, such as formation of blood, maintenance of nerve function, growth, and maintenance of bones and teeth, muscle contraction, nerve transmission, energy production, fluid regulation, macronutrient metabolism, acid-alkaline balance (pH), and various other enzymatic reactions. Plants cannot produce minerals; they get them from the soil and combine them with proteins, carbohydrates, and lipids present in the plant. Humans and animals cannot properly absorb minerals from the ground or sea; they must get them already processed by vegetation.

The U.S. government has been issuing official warnings about the mineral depletion of our soils and foods since 1936. The U.S. Senate Document #264, published by the 2nd session of the 74th Congress in 1936 stated the following: "Most of us today are suffering from certain dangerous diet deficiencies which cannot be remedied until the depleted soils from which our foods come are brought [back] into proper mineral balance. Foods, fruits, vegetables and grains that are now being raised on millions of acres of land that no longer contain enough of certain needed minerals, are starving us - no matter how much of these foods we eat. Leading authorities state that 99% of the American people are deficient in these minerals, and that a marked deficiency in any one of the more important minerals actually results in disease. Any upset of the balance or any considerable lack of one or another element, however microscopic, causes problems and we sicken, suffer, and shorten our lives. Lacking vitamins, the system can make some use of minerals; but lacking minerals, vitamins are useless" (organicconsumers.org).

Minerals are classified according to their percentage of total body weight. Macrominerals comprise at least .01 percent of body weight, while trace or microminerals constitute less than .01 percent. An adequate supply of both macro- and trace minerals are equally important for optimal health.

* Calcium (Ca) "is the most abundant mineral in the body and the fifth most abundant substance. About 99% is deposited in the bones and teeth. The remaining 1% is involved in the soft tissues, intracellular fluids and blood. ... The Calcium state of the bones is constantly fluctuating according to the diet and to the body’s needs. The 1% of ionized Calcium that circulates in the fluids of the body is small, but vital, to life." (inspiredliving.com). Adequate calcium must replenished daily. "The standard American diet is estimated to supply only one-third of our daily calcium needs" (1healthyworld.com). "20 percent of an adults bine calcium is reabsorbed and replaced every year. (new bone cells form as old ones break down.)" (Mindell, p. 92).

* Magnesium (Mg) is an essential mineral that accounts for about 0.05% of the body’s total weight. 65-70% of the body's supply is located in the bones and teeth together with calcium and phosphorus, the second highest concentration occurs in the muscles, while 30% is found in cellular fluids and some soft tissue (prohealthsolutions.com; 1 healthyworld.com).

* Phosphorus (P) is the second most abundant mineral in the body and is found in every cell, and plays a part in almost every chemical reaction within the body. "About ...85 percent of phosphate occur in the (teeth and) skeleton as crystals of calcium phosphate" (encyclopedis.com).

* Potassium (K) is an important electrolyte, an essential mineral in intracellular fluid (98%), where it is the primary positive ion force. Potassium constitutes 5% of the total mineral content of the body. Potassium is abundant in both plant and animal tissue. Potassium deficiencies are common, particularly among older people and those suffering chronic illness.

* Sodium (Na) is a common mineral in both plant and animal tissues, the latter generally having a higher content. "Sodium is also present in all of the body's cells, as well as the blood and other body fluids. Approximately 60 percent of the body's sodium content is contained in extracellular (outside the cells) fluids, with 10 percent found inside the cells, and the remainder occurring in the bones" (1healthyworld.com).

* Chloride (Cl) is a "compound of chlorine and another element or radical" (Med. Dictionary). "Chlorine is a poisonous gas, but in the form of chloride compounds it is an essential mineral nutrient" (Moyhill Publishing, 2008). "Chloride constitutes approximately 0.15% of human body weight. It is primarily found in cerebrospinal fluid and gastrointestinal secretions. Chloride is present in small amounts within bone. Chloride constitutes approximately 0.15% of human body weight. It is primarily found in cerebrospinal fluid and gastrointestinal secretions. Chloride is present in small amounts within bone, in plasma, and in interstitial fluid. Chloride is absorbed primarily in the intestine and secreted through urine, sweat, vomit, and diarrhea. Chloride has no known toxicity. ... A daily intake of more than 14 to 28 grams of salt is considered excessive) (http://www.springboard4health.com/notebook/min_chloride.html).

* Sulfur (S) is an acid-forming mineral that occurs in all cells such as hemoglobin and all body tissues, and is part of the structure of certain proteins.

Micro minerals include:
* Arsenic (As) is essential in trace amounts when naturally occurring in food sources, however, elemental arsenic from the ground can be a deadly poison.

* Boron is is "a trivalent metelloid element found in nature only in combination" (Med. Dictionary). It is needed in trace amounts (less than 3 milligrams per day).

* Bromine (Br) "is a nonmetallic element that is normally a red corrosive toxic liquid" (Med. Dictionary). Br does not occur uncombined in nature but is found in combination with other elements, notably sodium, potassium, magnesium, and silver, and is present in sea water, mineral springs, and salt deposits. It is soluble in water and as such acts as an oxidizing agent. Bromine is absorbed in the gastro-intestinal tract, and is found in extracellular fluids, such as saliva and gastric secretions.

* Cesium (Cs) is a soft, silvery-gold alkali metal with a melting point of 28°C (83°F), which makes it one of only five metals that are liquid at or near room temperature.[2] Caesium has physical and chemical properties similar to those of rubidium and potassium. The metal is extremely reactive and pyrophoric, triggering explosions even at −116 °C upon contact with water. It is the least electronegative element that has stable isotopes, of which it has only one: 133Cs. This is mined mostly from pollucite, while the radioisotopes, especially 137Cs, are extracted from waste produced by nuclear reactors" (en.wikipedia.org/wiki/Caesium).

* Chromium is an essential component of glucose tolerance factor (GTF). Chromium deficiency "is quite common, especially in the United States, ... Many people have problems absorbing chromium, particularly as they age" (1healthyworld.com).

* Cobalt is an integral part of vitamin B-12. Because all vitamin B-12 is derived from bacterial synthesis, organic
cobalt is considered essential.

* "Copper is present in al body tissues, but is particularly concentrated in the liver and brain" (1healthyworld.com).

* Fluorine (fluoride) Fluoride in the body is in the form of calcium fluoride, and is found primarily in the bones and teeth.

* Iodine is unevenly distributed in the environment. In large areas, often mountainous, environmental levels are inadequate for humans and animals. "Iodine deficiency is estimated to affect at least 200 million people worldwide" (1healthyworld.com).

* Iron occurs in both plant and animal tissue, usually combined with protein. Because the body tends to retain iron very effectively, only trace amounts are needed in the diet. Approximately 10 percent of all women in the Western world are estimated to be iron-deficient, especially during child-bearing years and particularly during pregnancy and menstruation. Children and the elderly are also more prone to iron deficiency.

* Nickel is another element which has been shown by substantial evidence to be necessary in trace amounts.

* Zinc is found in all tissues and is a component of insulin and more than 2000 major body enzymes, such as superoxide dismutase. "Approximately 10% of the United States population ingests <50% of the recommended daily allowance for zinc" ().

Functions of Zinc include antioxidant and anti-inflammatory activity, growth and development, cellular membrane structure and function, promotion of prostate function, growth of reproductive organs, wound healing, enhancing immune function, liver protection, aid protein synthesis and collagen formation, and improvement of taste and smell, aid in various enzyme reactions, manufacture of body protein, aid function of the thymus gland and the spleen; maintain the proper levels of vitamins A and E in the blood, involvement in the Krebs cycle and energy production; maintenance of healthy skin and taste buds; involved in digestion and metabolism including those for breakdown of alcohol, bone metabolism, protein digestion and phosphorus metabolism, regulation of oil glands, detoxification, and vitamin absorption, particularly vitamins A and E.

Depletion of Zinc could be caused by drugs such as oral contraceptives, anti−inflammatory drugs (includes Corticosteroids, NSAIDS), cardiovascular drugs, distilled water, animal products, ulcer medications, diarrhea, liver and kidney disease, alcoholism, diabetes, malabsorption, malnutrition, old age, poor integrity of the small intestine.

Deficiency of Zinc could cause or contribute to free radical damage, DNA damage, atherosclerosis, osteoporosis, and epilepsy; impaired energy production, impaired protein synthesis, and impaired collagen formation; cancer, poor immune function, susceptibility to infections, birth defects, toxemia, stress and fatigue, loss of appetite, growth retardation (including dwarfism), underdeveloped sex organs, enlarged prostate, lack of sexual maturation, diminished libido, loss of fertility; skin changes such as dermatitis, rash on the face, groin, hands and feet, acne, white spots on finger and toe nails, and stretch marks sun sensitivity; loss of senses of taste and smell, poor night vision; fatigue, lethergy, apathy, environmental sensitivity, dandruff, hair loss, lack of pubic hair, and diarrhea. “Zinc deficiency does not exist without deficiency of other nutrients” [Cunnane SC; Thiel].

Trace amounts of other minerals also appear in the body, but their functions have not been determined. Many of these minerals can be very toxic and harmful when ingested in inorganic form, however, the organic plant sources are believed to be nontoxic and health promoting.

* Lanthanum, Praeseodymium, Neodymium, Thulium, Samarium, Europium & Ytterbium: Enhance cell growth, extends life.
Deficiency may shorten lifespan.

Sources of minerals:
There are various forms of minerals used in nutritional supplements such as the elemental inorganic minerals, chelated minerals, and coloidal minerals. Then there is the natural organic form found in foods and the human body.

* Inorganic elemental minerals from the ground or sea - Mineral supplements "are made from ground rocks, shells and metal. A lot of calcium supplements on the market are high in the toxic metal lead, and the calcium itself is near worthless. This stuff just is not assimilated or healthy for human consumption" (longnaturalhealth.com). "Too much of metals like iron, copper, cobalt, manganese and zinc is pro-oxidative (1), damaging nutrients, arteries (2) messenger-substances, cell-DNA (3) and enzymes (4), increases hart attack risk, and can cause diabetes (5), colon cancer (6) Parkinson's disease (7) and infertility. (8) When weak or sick, the body for example decreases iron level, to protect itself against viruses that need iron to grow. Unfortunately, most physicians think this requires supplementary iron ; they often call it anemia. Why are especially those metals recommended more and more ? Do they want to cause new diseases, so they 'have to' develop new drugs ? Too much of one mineral decreases levels of other minerals / trace elements" (9; http://www.3.waisays.com).

Arsenic naturally occurring in foods is non-toxic and health promoting, however, arsenic in its elemental form from the ground or water is extremely poisonous. Arsenolite is an arsenic mineral, chemical formula arsenic trioxide. It is formed as an oxidation product of arsenic sulfides.

Arsenic trioxide ingestion could cause digestive problems: vomiting, abdominal pains, diarrhea often accompanied by bleeding; muscle cramps, fatigue, weakness, hair loss and dermatitis. "muscle cramps, fatigue, weakness, hair loss and dermatitis. "Chronic symptoms include headaches, convulsion, confusion, drowsiness and change in color of fingernails" (vitamins-nutrition.org). "Sub-lethal doses can lead to convulsions, cardiovascular problems, inflammation of the liver, ... white lines (Mees stripes) on the nails, ... hair loss. Lower doses lead to liver and kidney problems and to changes in the pigmentation of the skin. Cases of acute arsenic poisoning are known after inhalation and after skin contact with arsenic trioxide. The first signs are severe irritation, either of the respiratory tract or of the exposed skin, followed by longer term neurological problems. Even dilute solutions of arsenic trioxide are dangerous on contact with the eyes... Arsenic trioxide has been shown to be a human carcinogen" (Wikipedia). "Coma and death are possible when toxic arsenic levels accumulate" (vitamins-nutrition.org).

Studies on workers exposed in copper foundries in the U.S., Japan and Sweden indicate a risk of lung cancer 6–10 times higher for the most exposed workers compared with the general population. Long-term ingestion of arsenic trioxide either in drinking water or as a medical treatment can lead to skin cancer. Reproductive problems (high incidence of miscarriage, low birth weight, congenital deformations) have also been indicated in one study of women exposed to arsenic trioxide dust as employees or neighbours of a copper foundry" (Wikipedia).

Even though arsenic trioxide has been shown to cause cancer, arsenic trioxide (under the trade name Trisenox) is used it to treat cancer, especially leukemia. It is also used to treat syphilis, and some other conditions. It is also used in pigment, rodent and animal poison, insecticide, blue colorant for fireworks, for murder and suicide.

Bromine naturally occurring in foods is non-toxic and health promoting, however, in its elemental form from the ground or water bromine is extremely poisonous. Bromine is pro-oxidative, and "has a powerful corrosive action on the skin, destroying the tissue, and the vapor is strongly irritating to the eyes and the membranes of the nose and throat" (Encyclopedia.com). Inorganic elemental bromine residues in food compete with iodine for absorption into the thyroid gland and other tissues in the body.

* Rats, fed on a methyl bromide fumigated diet for 20 weeks developed partial limb paralysis, scaly tails, loss of hair, reduced food intake, inactivity, impaired reproduction and increased mortality.
* Rabbit groups were fed for one year on diets which had been fumigated with methyl bromide for 24 hours. When the residue was equivalent to 3254 ppm bromide the animals developed a progressive paralysis and urinary retention and all died within two weeks. In the others, for which the residue was equivalent to 67 and 75 pm bromide, there was reduction in weight gain and some polydypsia and polyuria. Post mortem, bronchopneumonia was common in the high dose group and changes were found in the brain (Dudley et al., 1940).
* The feeding of fumigated cereals to cattle may result in bromide residues in milk. Lynn (1963) found 10-20 ppm in milk from cows fed a diet containing 43 ppm bromide.
* Bromine is used on a variety of stored products including dried fruits, pulses, nuts, oilseeds, animal feed and other dry foods; as a conditioner for flour; in the production of brominated vegetable oils as emulsifiers in some soft drinks and fruit drinks; and in drugs such as sedatives and anticonvulsants. Industrial uses include insecticides in clothing, furniture and timber, drilling fluids, fuel additives, photographic chemicals, rubber additives, and flame retardants. Even though inorganic bromine has been shown to be a toxic corrosive irritant, it is used in multimineral supplements promoted as a health aid.
Calcium - "Calcium carbonate is the rock known as limestone or chalk. It is used in the manufacture of paint, rubber, plastics, ceramics, putty, polishes, insecticides, and inks. It is also used in fillers for adhesives, matches, pencils, crayons, linoleum, insulating compounds, and welding rods" [15, Thiel]. "Excessive amounts of (elemental, inorganic) calcium over time can lead to kidney stones and soft tissue calcification, and possibly contribute to atherosclerosis" (1healthyworld.com). New Zealand researchers Indicated that (inorganic) calcium supplements, often prescribed after the menopause to counter the loss of bone density, raised the risk of heart attack in older women (The Times April 21, 2008). "Several vitamin companies use D1-calcium-phosphate, but do not list it on the label. This form of calcium interferes with the absorption of nutrients in a multisupplement" (Balch, p. 18). "Too much calcium causes osteoporosis and arteriosclerosis" (http://www.3.waisays.com).
Cesium in elemental form from the ground "can cause cardiac arrhythmia in large doses" (http://www.kayted.com/minerals.htm).
"Copper (cupric) carbonate is the rock known as malachite. It is used as a paint and varnish pigment, plus as a seed fungicide [15, Thiel].
Fluoride - "Too much fluoride is toxic and increases hip-fracture risk. (14; http://www.3.waisays.com)."When there is a high amount of fluoride in the drinking water, a problem called chronic dental fluorosis can occur. The tooth enamel becomes dull and unglazed with some pitting (mottled enamel). At very high concentrations (over 2. 5 parts per million) dark brown stains appear on the teeth. ... In addition, high fluoride intake (20-80 milligrams per day) over a period of many years can cause skeletal fluorosis, which causes the bones to be chalky and brittle" (online-vitamins-guide.com). "Water fluoride levels greater than 8 ppm can trigger arthritic ... symptoms. Long-term consumption of fluoride above 50 mg daily can contribute to bone and teeth deformities" (feinberg.northwestern.edu.).
Iodide - "Too much iodide ... is pro-oxidative too (12), and can increase thyroid activity. (13; http://www.3.waisays.com).
Iron - "Human milk and cow's milk both contain low levels of iron; however, the iron in human milk is in a highly absorbable form. Infants are at risk for acquiring iron deficiency because their rapid rate of growth needs a corresponding increased supply of dietary iron, for use in making blood and muscles. Cow's milk formula is fortified with iron. Human milk is a better source of iron than cow's milk, since about half of the iron in human breast milk is absorbed by the infant's digestive tract. In contrast, only 10 percent of the iron in cow's milk is absorbed by the infant. Toddlers who drink excessive whole cow's milk are at risk for iron deficiency" (answers.com). Iron sulfide minerals are oxidized to form ferrous sulfate, the rock known as melanterite. It is used as a fertilizer, wood preservative, weed-killer, and pesticide" [15, Thiel].
Molybdenum - "Excessive molybdenum intake can also result in various symptoms, including gout-like symptoms and elevated uric acid levels" (1healthyworld.com).
Phosphorus - "The standard American diet can be over-high in its phosphorus content, especially with regard to soda, which can contain up to 500 mg of phosphorus per serving and create calcium-phosphorus imbalance" (1healthyworld.com).
Selenium - "In the largest and longest clinical trial to date comparing the effects of selenium supplements versus placebo ..., daily doses of the mineral failed to reduce the occurrence of type 2 diabetes and may have increased it. In the study, people who took a 200 microgram selenium supplement each day for almost eight years had an increased risk of developing type 2 diabetes relative to people who took a placebo" (Enig, PhD and Fallon, 2007).

"Studies show moderate levels of selenium mineral are associated with longevity. However, when selenium levels pass a
certain level, (150 ng/mL) the odds of dying from any cause, or from cancer specifically, begin to go upward, according to a large study done by Dr. Joachim Bleys of Johns Hopkins University School of Public Health in Baltimore (Thomson CD, 2008).

Selenium toxicity symptoms could include hair loss, muscle cramps, diarrhea, joint pain, deformed fingernails, and fatigue, loss of finger nails and blistering skin. FDA laboratories have found some samples of selenium supplements to "contain extremely high levels of selenium--up to 40,800 micrograms per recommended serving, or more than 200 times the amount of selenium per serving (i.e., 200 micrograms) indicated on the labels of the products" (Patrick L).

"In recent years, the role of selenium in the prevention of a number of degenerative conditions including cancer,
inflammatory diseases, thyroid function, cardiovascular disease, neurological diseases, aging, infertility, and
infections, has been established by laboratory experiments, clinical trials, and epidemiological data. Most of the
effects in these conditions are related to the function of selenium in antioxidant enzyme systems. Replenishing
selenium in deficiency conditions appears to have immune-stimulating effects, ...Animal data, epidemiological data, and intervention trials have shown a clear role for selenium compounds in both prevention of specific cancers and antitumorigenic effects in post-initiation phases of cancer (Patrick L, 2004).
Sodium - "The results of almost 40 years of research by Dr. Walter Kempner indicate that is unnatural and harmful to use the amount of salt to which we have become accustomed" (). Table salt contains inorganic sodium, chlorine, iodine (if iodized), aluminum (to prevent it from turning gray and clumping), and sugar (to cover up the aluminum taste) and is not properly absorbable and therefore harmful, causing hypertension, fluid retention, addiction, blood sugar problems, etc. "Problems related to excessive sodium intake are far more common among people who eat the standard American diet, and can lead to high blood pressure and PMS, among other conditions" (1healthyworld.com).

* Chelated minerals are said to be slightly absorbable (about 40%), but are they are not in the form the human body can use. "Chelated minerals are generally crushed industrial rocks that are processed with one or more acids. Probably the biggest difference in minerals now compared to 1947 is that some companies have decided to industrially produce versions of minerals attached to peptides. Essentially they take a rock or industrial mineral salt, chemically alter it, and attempt to attach it to the mineral. This results in a mineral that is different from normal mineral salts, but does not turn the substance into a food. Examples of this include the various mineral ascorbates, picolinates, aspartates, glycinates, and chelates. It needs to be understood that since there is not a universally accepted definition of the term 'chelate', when this term is used on a label, one generally does not know if the chelate is amino-acid based or some type of industrial acid. While it is true that humans can, and do, utilize minerals from USP mineral salts or chelated minerals, this is not as safe (or even normally as effective) as consuming them from foods (or in the case of real food supplements, food concentrates",

"Nearly all minerals in supplements ...are really industrial chemicals made from processing rocks with one or more acids. The consumption of this “other half” of the mineral compound is not only unnatural, it can lead to toxicity" (Thiel)..

"Calcium ascorbate is calcium carbonate processed with ascorbic acid and acetone. It is a manufactured product used
in 'non-food' supplements. Calcium chloride is calcium carbonate and chlorine and is the by product of the Solvay ammonia-soda process. It is used for antifreeze, refrigeration, fire extinguisher fluids, and to preserve wood and stone. Other uses include cement, coagulant in rubber manufacturing, controlling dust on unpaved roads, freeze proofing of coal, and increasing traction in tires. Calcium citrate is calcium carbonate processed with lactic and citric acids. It is used to alter the baking properties of flour. Calcium gluconate is calcium carbonate processed with gluconic acid, which is used in cleaning compounds. It is used in sewage purification and to prevent coffee powders from caking. Calcium glycerophosphate is calcium carbonate processed with dl-alpha-glycerophosphates. It is used in dentifrices, baking powder, and as a food stabilizer. Calcium lactate is calcium carbonate processed with lactic acid. It is used as a dentifrice and as a preservative" [15; Thiel].

Chromium picolinate is a man-made substance, of chromium chelated to picolinic acid. "Picolinic acid is used in herbicides [17; Thiel]; furthermore "picolinic acid is an excretory or waste product. It is not metabolized by or useful to the body" [25; Thiel]. Scientists report, “some research groups recently suggested that chromium (III) picolinate produces significantly more oxidative stress and potential DNA damage than other chromium supplements” [26; Thiel]. Chromium chloride is a preparation of hexahydrates. It is used as a corrosion inhibitor and waterproofing agent" [15, Thiel].

"Copper aspartate is made "from the reaction between cupric carbonate and aspartic acid (from chemical synthesis). It is a manufactured product used in 'non-food' supplements [18; Thiel]. Copper gluconate is copper carbonate processed with gluconic acid. It is used as a deodorant [19; Thiel]. Copper (cupric) glycinate is a copper salt processed with glycine. It is used in photometric analysis for copper [15; Thiel]. Copper sulfate is copper combined with sulfuric acid. It is used as a drain cleaner and to induce vomiting; it is considered as hazardous heavy metal by the City of Lubbock, Texas that "can contaminate our water supply" [20;Thiel].

Dicalcium phosphate is the rock known as monetite, but can be made from calcium chloride and sodium phosphate. It is
used in 'non-food' supplements [18, Thiel].

Flourine - "Levels in drinking water artificially fluoridated with sodium fluoride can often reach toxic levels which then has adverse effect on many enzyme systems in the body Just like so called toxic metals like aluminium, chromium and arsenic are poisonous in the inorganic chemical form, but safe and even essential in their natural plant form" (TJ Clark,com). Excess flourine, especially in the form of sodium flouride (as in flouridated water) causes mottled teeth and can be toxic" (Airola, p. 281).
Iron - "Ferric pyrophosphate is an iron rock processed with pyrophosphoric acid. It is used in fireproofing and in pigments
[15]. Ferrous lactate is a preparation from isotonic solutions. It is used in 'non-food' supplements [15; Thiel].
"Magnesium carbonate is the rock known as magnesite. It is used as an antacid, laxative, and cathartic. Magnesium chloride is magnesium ammonium chloride processed with hydrochloric acid. It fireproofs wood, carbonizes wool, and is used as a glue additive and cement ingredient. Magnesium citrate is magnesium carbonate processed with acids. It is used as a cathartic.
Magnesium glycinate is a magnesium salt processed with glycine. It is used in ‘non-food’ supplements. Magnesium oxide is normally burnt magnesium carbonate. It is used as an antacid and laxative" [15, Thiel].
"Manganese carbonate is the rock known as rhodochrosite. It is used as a whitener and to dry varnish [15]. Manganese gluconate is manganese carbonate or dioxide processed with gluconic acid. It is a manufactured item used in 'non-food' supplements [15].
Manganese sulfate is made "from the reaction between manganese oxide and sulfuric acid" [18]. It is used in dyeing and varnish production [15, Thiel].
"Molybdenum ascorbate is molybdenite processed with ascorbic acid and acetone. It is a manufactured item used 'non-
food' supplements [21]. Molybdenum ascorbate is molybdenite processed with ascorbic acid and acetone. It is a manufactured item used 'non-food' supplements [21]. Molybdenum disulfide is the rock known as molybdenite. It is used as a lubricant additive and hydrogenation catalyst [15, Thiel].
Potassium - "Potassium chloride is a crystalline substance consisting of potassium and chlorine. It is used in photography [15].
Potassium iodide is made from HI and KHCO3 by melting in dry hydrogen and undergoing electrolysis. It is used to
make photographic emulsions and as an expectorant [15]. Potassium sulfate appears to be prepared from the elements in liquid ammonia. It is used as a fertilizer and to make glass" [15, Thiel].
Selenium - "Most selenium is made as a byproduct of copper refining. It also accumulates in the residues from sulphuric acid manufacture. Extraction is complex since the method employed will depend upon what other compounds or elements are present. The first step usually involves an oxidation in the presence of sodium carbonate (soda ash). The selenite Na2SeO3 is acidified with sulphuric acid. Any tellurites precipitate out leaving selenous acid, H2SeO3, in solution. Selenium is liberated from selenous acid by SO2" (http://www.webelements.com/selenium). "Sodium selenite (used in most supplements) is not a food, but is the result of combining sodium hydroxide and selenious acid; sodium selenite is commonly used to remove green color from glass during glass manufacturing [40]" (Thiel). "Some inorganic selenium compounds also been shown to be mutagenic and pro-oxidant" (Marco Vinceti,, 2000). "Supplementary selenium can enhance cancer. (10) Selenium-compounds can react upon glutathion (an antioxidant) originating aggressive peroxides and oxygen radicals. (11; http://www.3.waisays.com). "Seleniomethionine is a selenium analog of methionine. It is used as a radioactive imaging agent" [15 Thiel].
"Zinc acetate is made from zinc nitrate and acetic anhydride. It is used to induce vomiting [15]. Zinc carbonate is the rock known as smithsonite or zincspar. It is used to manufacture rubber [15]. Zinc chloride is a combination of zinc and chlorine. It is used as an embalming material [15]. Zinc citrate is smithsonite processed with citric acid. It is used in the manufacture of some toothpaste [15]. Zinc gluconate is a zinc rock processed with gluconic acid. Gluconic acid is used in many cleaning compounds [15]. Zinc lactate is smithsonite processed with lactic acid. Lactic acid lactate is used as a solvent [15]. Zinc monomethionine is a zinc salt with methionine. It is used as a ‘non-food’ supplement. Zinc orotate is a zinc rock processed with orotic acid. Orotic acid is a uricosuric (promotes uric acid excretion) [15]. Zinc oxide is the rock known as zincite. It is used as a pigment for white paint and as part of quick-drying cement [15]. Zinc phosphate is the rock known as hopeite. It is used in dental cements [15]. Zinc picolinate is a zinc rock processed with picolinic acid. Picolinic acid is used in herbicides [17]. Zinc sulfate can be a rock processed with sulfuric acid. It is used as a corrosive in calico-printing and to preserve wood [15]. There is a relatively easy way to tell if minerals are industrial chemicals. Whenever there are two-words on a label describing a mineral, it is a logical to conclude that the substance is an industrial mineral product and not 100% food. The exception is chromium GTF (the GTF stands for glucose tolerance factor) which is food if it is from nutritional yeast [18, Thiel].

* Coloidal minerals are derived from shale, a sedimentary rock, ground finely enough to keep it suspended in a liquid, and marketed as plant derived because 100 million years ago, these minerals were plants. However, over time, they have become rocks. Ground rocks are not usable to humans and could have harmful effects. "Shale is mined, crushed, ground to a powder-like consistency, and placed into large stainless steel vats. The vats are then submerged in cool, contaminant free water at low temperatures. After 3-4 weeks, water-soluble components of the shale enter into the water and becomes a solution called leachate. The bitter-tasting leachate is siphoned off, filtered and ready for use as a colloidal mineral supplement. Although colloidal minerals are hyped as being 95% absorbable, there is no documented evidence to support this claim. Another claim is that colloidal minerals are "negatively charged, hence increase intestinal tract absorption." The wall of the lumen of the small intestine, where many minerals are absorbed, when at a neutral pH of 7, is
negatively charged. Since similar charges oppose each other, the intestinal walls would repel negatively charged colloidal minerals, hampering the absorption rate. The mineral content in colloidal minerals depends on the mineral content of the original shale it is made from. This can cause the concentration of the minerals to be very random. Minerals and trace elements are interdependent, that means they work best when the ratio of minerals and trace minerals are balanced. With colloidal minerals the ratios are random and therefore not optimized. Additionally, colloidal minerals are often high in aluminum content. Aluminum is considered a "toxic" element" (godswaynutrition.com). "Colloidal minerals are metals and may remain in the body until a potentially harmful concentration has been reached" (http://livesuperfoods.com/salt/MOR001.html).

“When we take out from foods some certain salt, we are likely to alter the chemicals in those foods. When extracted from food, that certain chemical salt extracted, may even become a poison. Potash by itself is a poison, whether it comes from a food or from the drugstore. This is also the case with phosphorus. You thereby overtax your system, and your functions must work harder, in order to throw off those inorganic salts or poisons introduced... The chemical elements that build our body must be in biochemical, life-producing form. They must come to us as food, magnetically, electrically alive, grown from the dust of the earth... When we are lacking any element at all, we are lacking more than one element. There is no one who ever lacked just one element. We don’t have a food that contains only one element, such as a carrot entirely of calcium or sprouts totally made of silicon” [Bernard Jensen].

* Minerals from whole foods
"While plants are designed to ingest and break-down minerals, humans are not. "Humans were designed to eat food and to get their minerals from foods. Foods DO NOT naturally contain minerals bound to substances such as picolinic acid, carbonates, oxides, phosphates, etc. When supplementation is indicated, only supplements made from 100% food should be considered for supporting optimal health" (Thiel).

Many botanical plants contain vitamins, minerals and trace minerals if these nutrients are present in the soil. The body can usually digest vitamins and minerals much easier through plant origin than from those of fish or animal origin, or from elemental inorganic minerals. "The problem is the fact that due to today's farming practices, the soil our food supply is grown in is depleted of trace minerals. The land is not ever allowed to lay fallow, although the Bible tells us to let our land lay fallow once every 7 years. The crops are not rotated regularly. The fertilizer's that farmers use only replace 3 of the major minerals (potassium, nitrogen and phosphorus) and none of the trace minerals" (godswaynutrition.com).

"In 1999 the Nobel prize for medicine was awarded to Gunter Blobel who discovered that nutritional minerals need protein chaperones for absorption. Such protein chaperones do not exist in mineral salt forms which are commonly included in 'antioxidant' or multivitamin formulas. Protein chaperones do, of course, exist in foods [Rouhi AM.;Thiel].

"Selenium - "The predominant form of selenium found in the body and in food selenium is selenocysteine [34]. An animal study concluded that food selenium was 3 times less toxic than sodium selenite [35]; this seems to be consistent with human research [24]. Other research suggests that food selenium is 2.26 times more retained in the liver than sodium selenite [36]. Food selenium (which is normally a specially grown yeast food) should not be confused with yeasts which have been simply fortified with sodium selenite, which can be quite toxic [34,35]. An in vitro study found that food selenium had 17.6 times the antioxidant effect than did seleniomethionine [13]. One study found that food selenium was 123.01 more effective than selenium methionine in preventing nonenzymatic glycation in diabetics [37]" (Thiel).

The Department of Human Nutrition, University of Otago, Dunedin, New Zealand performed a placebo-controlled study comparing eating Brazil nuts to the selenium supplement in the form of selenomethionine. "Participants consumed 2 Brazil nuts thought to provide approximately 100 mug Selenium, 100 mug Selenium as selenomethionine, or placebo daily for 12 wk. Consumption of 2 Brazil nuts daily is as effective for increasing selenium status and enhancing glutathione peroxidase activity as 100 mug Se as selenomethionine" (Thomson CD, 2008).

Zinc from food is 6.46 times more absorbed into blood than other sources. [Vinson J] ""Dietary zinc has potent antioxidant and anti-inflammatory properties" (Meerarani P; Thiel).

What are the best sources of minerals?
Fresh organically grown foods, and especially sea vegetables and herbs because they are higher in nutrients than other foods, are the best sources.

Sources of Bromide include barley, beets, broccoli, chard, cucumber seeds, lima beans, onions, peppers, radishes, and zucchini.

Sources of Calcium (the most abundant mineral in the body) include green leafy vegetables and herbs such as parsley, alfalfa, aloe vera, kelp and other sea vegetables, cabbage family vegetables, asparagus, carob, nuts (soaked 24 hours), sea vegetables, whole grains, sesame seeds, tofu, Irish moss, lamb's quarters, green amaranth, turnip greens, almonds (dried), lance-leaf plantain, leeks, lentils, lettuce, marshmallow root, nettle (young leaves), okra, oranges, peas, radishes, rose hips, shave grass, shepherd's purse, silverweed, turnips, yellow toadflax, cayenne pepper, chamomile, fennel, marshmallow (the herb, not the candy), sage, white oak bark, burdock root, chamomile, dandelion greens, flaxseed, paprika, raspberry leaves, rose hips, and other herbs. (High oxylic acid foods such as "spinach and Swiss chard bind calcium in the digestive tract and are not a ready source" (encyclopedia.com).
Sources of Chloride coconut (dried), parsley, celery, bananas, coconut (fresh), kale, watercress, cabbage, barley, dandelion greens, turnip greens, sweet potatoes, lettuce, endive, hazelnuts, spinach, beets, Brazil nuts, carrots, rhubarb, kohlrabi, turnips (white), pecans, whole grains, seaweeds, and tomatoes.
Sources of Magnesium include green foods, raw soaked nuts, sesame seeds, dried beans, tofu, whole grains, peas (dried), black eyed peas, coconut (dried), collards, chard, spinach, lettuce, watercress, alfalfa, cabbage, carrots, parsnips, potatoes, radishes, beets, cayenne, celery, cucumbers, dandelion greens, asparagus, okra, parsley; apples, apricots, bananas, blackberries, cherries, figs (dried), grapes, lemons, limes, oranges, peaches, raspberries; black willow (bark), peppermint, primrose (leaves), catnip, ginger, gotu cola, red clover, rosemary, valerian, wood betony, kelp and other sea vegetables.
Sources of Phosphorus include whole grains, garlic, legumes, sea vegetables, and sesame, sunflower seeds and nuts (soaked 24 hours), dulse, kelp (edible), Irish moss, peas, lima beans, lentils, radishes, apricots, parsley, parsnips, lamb's-quarters, cauliflower, artichokes, green amaranth, broccoli, dandelion greens, potatoes (baked), okra, elderberries, endive, watercress, sweet potatoes (baked), kale, spinach, collards, asparagus, celery, turnip greens, mustard greens, onions, yellow dock, chicory greens, chard, purslane, avocados, apple, cabbage, Calendula, caraway, chickweed, cucumbers, garlic, lemons, lettuce, oranges, pumpkins, rose hips.
Sources of Potassium include Kelp, dulse, and other sea vegetables; herbs such as aloe vera, birch, borage, chamomile, cayenne, cascara sagrada, centaury, chaparral, eyebright, fennel, garlic, onions, Irish moss, lance-leaf plantain, milfoil, mullein, nettle (young leaves), parsley, peppermint, primrose (leaves), rose hips, savory, shepherd's purse, slippery elm, sweet flag, valerian, yarrow; whole grains, potatoes (baked), lentils, beans, sunflower seeds, raw nuts (soaked 24 hours) especially almonds, English walnuts,; fresh raw fruits, especially apricots, avocados, bananas, bilberries, blackberries, cantaloupe, cherries, elderberries, figs, oranges, papaya, peaches, persimmons, watermelon; green leafy vegetables, especially chard, endive, fennel, watercress, broccoli, leaf lettuce, collards, spinach, chicory greens, green amaranth, dandelion greens, coltsfoot, comfrey, mustard greens; carrots, kohlrabi, okra, parsnips, radishes, turnips; celery, artichokes, sweet potatoes (baked), cauliflower, eggplant, sprouts such as alfalfa.
Sources of Sodium include Kelp, Irish moss, dulse, burdock, chaparral, cloves, dandelion, gotu cola, parsley, chard, celery, spinach, dandelion greens, kale, marjoram, marshmallow root, turnips, watercress, white oak bark tea. mustard greens, carrots, romaine lettuce, asparagus, watermelon.
Sources of Sulfur - The body's supply of sulfur comes from sulfur-containing amino acids and from the B vitamins thiamine and biotin. Food sources include garlic, onions, parsley, watercress, radishes, horseradish, turnips, dried beans, cabbage family vegetables, tofu, horsetail, sea vegetables, nuts, legumes, peas, tofu, whole grains, broccoli, Brussel sprouts, cauliflower, cabbage, turnips, turnip greens, chard, kale, coconut (dried), figs (dried), asparagus, avocados, chervil, coltsfoot, dill, endive, fennel, Irish moss, lance-leaf plantain, mullein, nasturtium (leaves), nettle (young leaves), okra, eyebright, sage, sesame seeds, shave grass, shepherd's purse, silverweed, sunflower seeds, sweet flag, thyme, and white oak bark tea.

* MICROMINERALS

Arsenic sources (naturally occurring in food is non-toxic and beneficial) could include whole grains, starchy vegetables.
Boron sources include whole grains, nuts (soaked 24 hours), fruits, sea vegetables, and leafy vegetables, carrots, apples, pears, grapes,
Sources of Chlorine include kelp and other sea vegetables, watercress, endive, cabbage, chard, kale, asparagus, celery, cucumber, turnip, whole oats, pineapple,
Sources of Cobalt include dandelion, horsetail, juniper berries, parsley, red clover, white oak bark, cabbage, figs, legumes, lettuce, kelp and other sea vegetables.
Sources of Copper include sea vegetables, whole grains, nuts (soaked 24 hours), beans, lentils, avocados, garlic, green leafy vegetables, broccoli, beets, artichokes; nettle, horsetail herb, ; pears, pineapples, and citrus fruits. (Copper is also found in plumbing and cooking pots, which may leach into food and water. However, this is inorganic copper and not properly absorbed and could cause toxicity).
Sources of Chromium include whole grains, dried beans, sea vegetables, and potatoes; licorice root, nettle.
Sources of Cobalt include kelp and other sea vegetables, green leafy vegetables, caraway seeds, dandelion, horsetail herb,
Sources of Flourine include kelp, and other sea vegetables, and gelatin
Sources of Germanium include garlic and onions, aloe vera (from the live plant), comfrey, suma,
Sources of Iodine include bladderwrack (seawrack), dulce, kelp and other sea vegetables, Irish moss, marshmallow root, land plants contain iodine only if they are grown on iodine-rich soil, and could include garlic, Swiss chard, turnip greens, watercress, artichokes, citrus, pears, pineapple.
Sources of Iron include burdock (root), chamomile, chickweed, dong quai, kelp, marshmallow root, mullein, nettles, paprika, parsley, peppermint, raspberry leaves, rosemary, sarsaparilla, shave grass, silverweed, skullcap, yellow dock; green leafy vegetables, green amaranth, cabbage, collards, dandelion greens, kale, lamb's-quarters, purslane, watercress, sea vegetables, whole grains, tofu, dries beans, peas, lentils; almonds (soaked 24 hours), black walnuts, Brazil nuts, pecans, sunflower seeds, flaxseed; asparagus, artichokes, avocados, beets, broccoli, carrots, cauliflower, celery, cucumbers, leeks, onions, parsnips, potatoes; pumpkins, radishes, tomatoes, turnips; rose hips, apples, blackberries, blueberries, cherries, elderberries, figs (dried), grapes, wild persimmons, strawberries, oranges, peaches, pears. (Iron can also be obtained by cooking in iron skillets, however this is inorganic iron, and not properly absorbed, and could be a cause of constipation and other health problems).
Sources of Fluorine include whole oats, sunflower seeds, carrots, garlic, green vegetables, almonds, kelp and sea vegetables.
Sources of Lithium include kelp, dulse, and sea vegetables.
Sources of Manganese include whole grains, kelp and other sea vegetables, nuts and seeds (soaked 24 hours), legumes, garlic, green leafy vegetables, beets, Brussels sprouts; apricots, blue berries, citrus, pineapples, avocadoes.
Sources of Molybdenum include whole grains, legumes, green leafy vegetables. sea vegetables.
Sources of Selenium include sea vegetables, whole grains, Brazil nuts, garlic, and most vegetables; horsetail herb.
Sources of silicon include horsetail herb, alfalfa, nettle, kelp, marjoram, flax seeds, sunflower seeds, almonds, whole grains, beets, bell peppers, tofu, green leafy vegetables, onions, parsnips, sea vegetables, apples, grapes, and strawberries.
Sources of Tin include white oak bark, cascara segrada, chaparral.
Sources of Vanadium include vegetable oils, olives, radishes, whole grains, snap beans, dill, sea vegetables.
Sources of Zinc include dulse, Irish moss, kelp and other sea vegetables, green leafy vegetables, miso, alfalfa sprouts, bean sprouts, tofu, legumes, raw nuts, whole grains and seeds (soaked 24 hours, and sprouted), soy lecithin, burdock, chamomile, dandelion, eyebright, hawthorn, marshmallow, onions and garlic, and sarsaparilla. "Zinc in grains and seeds is not easily available for assimilation because it is "locked" by phytin, but becomes "unlocked" ... by sprouting" (Airola, p. 280).

What are antioxidants?
Antioxidants are specific necessary nutrients that protect the body from cellular damage by oxidation. "Oxidation is the addition of oxygen or the removal of hydrogen and can be caused by free radicals. An antioxidant can slow down or even stop the chain reaction of oxidation by giving away an electron without changing its stability" (Theil). "Sources of free radicals include pollutants, drugs, metal ions, radiation, high intakes of polyunsaturated fatty acids, strenuous exercise, mitochondrial dysfunction and smoking. These may result in damage to membrane lipids, proteins, nucleic acids and carbohydrates, which can result in cancer, neurological diseases, lung diseases, diabetes, vascular diseases, autoimmune diseases, aging and eye diseases" [1].

Antioxidants include:

plant sources of vitamins A, C, E, the mineral Selenium (found in Kelp and other sea vegetables), Gamma-Linoleic Acid (GLA) (found in black currant seed oil, borage oil, hemp seed oil, and evening primrose oil), the amino acids L-Cysteine and L- Glutathione, and the enzymes COQ10 and Superoxide dismutase (SOD).
"Cysteine - as a free amino acid - is potentially toxic and is spontaneously catabolized or destroyed in the gastrointestinal tract and blood plasma, and is promptly reduced to the two cysteine molecules upon cell entry" (Wikipedia.org; Shah, 2004). However, when it is present as a cysteine-cysteine dipeptide, called cystine, it is more stable than cysteine" (). "Although classified as a non-essential amino acid, in rare cases, cysteine may be essential for infants, the elderly, and individuals with certain metabolic disease or who suffer from malabsorption
syndromes. Cysteine can usually be synthesized by the human body under normal physiological conditions if a sufficient quantity of methionine is available. This amino acid can be obtained from most high-protein foods, and from red peppers, garlic, onions, broccoli, Brussels sprouts, and oats (wikipedia.org).

Glutathione, the body's master antioxidant and detoxifier, is produced in a healthy body from the amino acids cysteine, glutamic acid, and glycine. "Glutathione levels cannot be increased to a clinically beneficial extent by orally ingesting a single dose of glutathione.
Hence food sources or supplements that increase glutathione must either provide the precursors of glutathione, or enhance its production by some other means" (Shah, 2004). Consuming foods rich in sulphur-containing amino acids can help boost glutathione levels. Foods that help boost glutathione levels naturally include milk thistle (a powerful antioxidant and supports the liver by preventing the depletion of glutathione), asparagus (a leading source of glutathione), broccoli, avocado, spinach, garlic, turmeric, and selenium from kelp or other sea vegetables.

"Although many people take isolated nutrients as antioxidant supplements, they may not be getting the benefits they hope for. While isolated nutrients have powerful antioxidant abilities in vitro, they rarely have significant antioxidant benefits in vivo. High antioxidant containing foods have proven benefit in humans (in vivo) and high antioxidant effects in vitro as well" (Robert J Thiel, Ph.D., Naturopath).

What are the minimum daily requirements for vitamins and minerals?
Vitamin and mineral requirements can not be accurately determined because

"Too much of almost any vitamin or mineral can be extremely harmful. When food contains large amounts of vitamins and minerals, the body prevents damage by decreasing the absorption rate. To promote supplements this decreased absorption is presented as a 'defect', that has to be compensated by consuming purchased supplements. Supplements however, can be extremely harmful because contents are highly concentrated, blocking selective uptake. ...

"Absorption rate of minerals and trace elements can easily vary from 5 to 80%, implicating a 16-fold different 'requirement'. Mineral and -trace elements contents can easily vary (even in the same foods !) 10 fold, and vitamin B12 for example even 12-fold. (42) So only considering differing food contents and absorption rates, equal recommendations already will lead to over 100-fold different actual total absorption. Therefore, it isn't even slightly possible to make a tiny bit correct estimate of the amounts you need.

"But how can I know then ?

"You can't, but your body always does. Your body will absorb the nutrients it needs, through varying absorption rate. The only thing you need to do is to offer your body the opportunity, by consuming sufficient natural foods every day. (http://www.3.waisays.com).

"There is no doubt that an organic whole foods-based diet and a healthy lifestyle are the "best medicine" for those of us trying to survive and keep our families healthy in the toxic soup of 100,000 synthetic chemicals that surround us everyday, polluting our food, water, medicines, homes, and environment. But as we complement our organic whole foods-based diet with herbs and supplements, we need to make sure that these vitamins and botanicals are derived from naturally occurring plant and mineral sources, and that they contain no synthetic chemicals whatsoever" (Ronnie Cummins).

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