Diet

you NEED this.

Vitamins

A
function: fat soluble. needed for cell growth and repair, vision and immune function, and healthy skin. antioxidant.
daily requirement: 700 mcg. deficiency may lead to poor night vision, increased risk of infection, respiratory disorders, eye damage. excess amounts are toxic.
sources: liver, eggs, dairy products, green and orange fruits and vegetables.

B1 (Thiamine)
function: water soluble. needed for energy conversion and muscle growth. aids digestion and prevents build-up of toxins.
daily requirement: 1 mg. deficiency may lead to appetite loss, mental confusion, muscle weakness, loss of sensation... excess is cleared by the kidneys.
sources: pork, liver, whole grains, nuts and pulses, potatoes, dried beans

B2 (Riboflavin)
function: needed for energy release from food, tissue repair, and for the functioning of vitamins B3 and B6.
daily requirement: 1.3 mg. deficiency may lead to dry, cracked lips, inflamed, bloodshot eyes, dermatitis, and mild anemia. excess is excreted as bright yellow urine.
sources: dairy products, meat, fish, poultry

B3 (Niacin)
function: needed to produce energy in cells. helps maintain healthy digestive system. important for proper brain function.
daily requirement: 17 mg. deficiency may lead to fatigue, depression, dermatitis, skin rash, diarrhea, dementia. high doses may lead to liver damage.
sources: lean meat, poultry, fish, potatoes, whole grains, nuts

B6 (Pyridoxine)
function: helps release energy from protein. important for immune function.
daily requirement: 1.4 mg. deficiency may lead to anemia, depression, and confusion (rare). excess causes nerve damage and loss of sensation.
sources: lean meat, fish, poultry, whole grains, bananas

Biotin
function: needed to release energy from food. important in fat and cholesterol synthesis.
daily requirement: 10-200 mcg. deficiency may lead to dermatitis and hair loss (rare).
sources: almost all foods, particularly peanut butter, liver, egg yolk

B12 (Cyanocobalamin)
function: vital in blood cell formation. needed for cell division and transportation of folate. helps maintain a nervous system health, and convert energy.
daily requirement: 1.5 mcg. deficiency may lead to fatigue, megaloblastic anemia, pins and needles, loss of sensation, degeneration of nervous system.
sources: meat, poultry, fish, eggs, dairy products,

Pantothenic Acid
function: helps release energy from food, and essential to fat and cholesterol synthesis.
daily requirement: 3-7 mcg. deficiency is extremely rare.
sources: meat, vegetables, fruits, nuts

Choline
function: utilization of B vitamins and brain function.
sources: eggs

C (ascorbic acid)
function: needed to make collagen for healthy gums, teeth, bones, and skin, and neurotransmitters. aids in iron absorption. antioxidant.
daily requirement: 40 mg. deficiency may lead to fatigue, appetite loss, aching joints, sore gums, slow healing of wounds, increased susceptibility yo infection. megadoses may lead to kidney stones.
sources: citrus fruits, berries, potatoes, vegetables

D (Calciferols)
function: needed to absorb calcium and phosphorus for strong bones and teeth.
daily requirement: 10 mcg. deficiency may lead to muscle weakness, and softening of bones. excess may lead to calcium deposits.
sources: egg yolks, organ meats, fish oil, sunlight

E (Tocopherols)
function: promotes healthy red blood cells and circulation. valuable antioxidant.
daily requirement: 4 mg. deficiency is very rare. excess may cause vitamin K deficiency.
sources: nuts, wheatgerm, whole grains, vegetable oil

Folate (Folic Acid)
function: required for cell growth and division. important in red blood cell formation.
daily requirement: 200 mcg. deficiency may lead to megaloblastic anemia, and nutrient malabsorption. excess folate may hide vitamin B12 deficiency.
sources: green leafy vegetables, organ meats, dried beans

K (Phylloquinone, Manaquinone)
function: essential for normal blood clotting.
daily requirement: 70 mcg. deficiency impairs blood clotting.
sources: green leafy vegetables, fruits, cereals, dairy products

Minerals

Calcium
function: builds strong bones and teeth. vital in muscle function, blood clotting, nerve transmission.
daily requirement: 700 mg. deficiency leads to muscle weakness, back pain, soft and brittle bones.
sources: milk products

Chloride
function: maintains fluid and electrolyte balance.
daily requirement: 2500 mg. deficiency does not occur on a normal diet.
sources: table salt

Magnesium
function: important for muscle contraction, assists in nerve impulses.
daily requirement: 300 mg. deficiency may lead to apathy, weakness, cramps.
sources: nuts, greens, whole grains, beans

Potassium
function: maintains fluid and electrolyte balance, maintains regular heartbeat and blood pressure. essential for nerve impulse transmission.
daily requirement: 3500 mg. deficiency leads to apathy, weakness, confusion, extreme thirst, heart and respiratory problems. excess causes lethargy, slow heartbeat, paralysis, heart failure.
sources: vegetables, fruits, bananas, potatoes

Phosphorous
function: helps form and maintain healthy bones and teeth. essential in absorption of nutrients.
daily requirement: 550 mg. deficiency is rare. excessive intake can affect absorption of minerals.
sources: all plant and animal proteins

Sodium
function: works with potassium to regulate fluid balance. essential for nerve and muscle function.
daily requirement: 1600 mg. deficiency may lead to low blood pressure, dehydration, cramps (rare). excess causes fluid retention, high blood pressure, heart and kidney failure.
sources: table salt

Aluminum
avoid ingestion. linked to alzheimer's.

Boron
function: helps keep minerals in the body.
sources: leafy vegetables, grains, nuts, apples, raisins, grapes.

Copper
function: needed for bone growth and connective tissue formation. helps iron absorption.
daily requirement: 1.2 mg. deficiency is rare. excess amounts may be toxic, causing liver and kidney damage.
sources: shellfish, nuts, organ meat, beans

Chromium
function: important for blood sugar regulation and insulin production. helps regulate cholesterol.
daily requirement: 25 mcg. deficiency may cause glucose intolerance and raised cholesterol.
sources: red meat, liver, egg yolk, cheese

Flouride
function: protects against tooth decay.
deficiency leads to tooth decay. excess causes weak teeth and brittle bones.
sources: toothpaste, water, tea

Iodine
function: important in the thyroid gland, which controls metabolism.
daily requirement: 140 mcg. deficiency may lead to goitre, apathy, coarse skin and hair. high intakes may cause hyperthyroidism.
sources: seafood, seaweed, iodized salt

Iron
function: essential component of hemoglobin and many enzymes. involved in energy metabolism and disease prevention.
daily requirement: 8.7/14.5 mg (male/female). deficiency may cause shortness of breath, fatigue, reduced resistance to infection. high intakes cause iron poisoning.
sources: organs, meat, egg yolk, greens, enriched grains

Manganese
function: vital component of enzymes involved in energy production
daily requirement: 1.4 mg.
sources: nuts, whole grains, vegetables, fruits

Molybdenum
function: essential component of enzymes involved in production of DNA and RNA.
daily requirement: 50-400 mcg. high intakes may induce copper deficiency.
sources: organs, pulses, yeast, whole grains, greens

Selenium
function: antioxidant. vital in sexual development and tissue flexibility.
daily requirement: 75 mcg. deficiency is rare. excess may cause hair loss, skin depigmentation, fatigue.
sources: seafood, meat, organs, grains

Sulphur
component of two essential amino acids.
sources: animal and vegetable protein

Zinc
function: essential for normal growth, reproduction, and immunity. aids the action of many enzymes. prolongs muscle contraction.
daily requirement: 9.5 mg. deficiency leads to loss of appetite, impaired development, poor immunity. excess is remote, unless self-administered.
sources: oysters, red meat, liver, eggs

*resources:
Reader's Digest: Foods That Harm Foods That Heal
Ross Enamait, The Underground Guide To Warrior Fitness