Manganese, chromium, and vitamins b3 and c

About specific vitamines, minerals or fiber, for example
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thequietcenter
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Manganese, chromium, and vitamins b3 and c

Post by thequietcenter »

Hello, in looking at the nutrient chart - http://www.waiworld.com/waidiet/nut-foodpernut.html

it appears that banana and egg yolk provide almost any nutrient listed.

Thus, one should make sure to have a daily banana and egg yolk and then supplement with what is needed to supply the following 4 things:
  • vit b3 - some raw seafood. As the fruits listed are hard to get on a regular basis
  • vit c - oranges and lemons are an easy-to-get source of this
  • chromium - this one seems a bit hard to get as I dont often get brazil nuts and certainly not hazel nuts. It makes a general statement about fruits without listing which ones. In fact, simple sugars reduce chromium (http://en.wikipedia.org/wiki/Chromium_d ... guidelines), contradicting the advice to consume it. But if we ignore that and look at this factsheet (http://ods.od.nih.gov/factsheets/chromium/) then grapes, oranges and apples will do just fine... and cutting things to a minimum, We can rely on oranges or grapes for both vitamin C and chromium.
  • Manganese - i think guacamole or mango salsa (both popular here in florida) or perhaps from raw salted olives will cover this.
Thank you for watching me think out loud :)
thequietcenter
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Re: Manganese, chromium, and vitamins b3 and c

Post by thequietcenter »

Manganese is a tricky one to get right. I've done a bit web surfing (http://lpi.oregonstate.edu/infocenter/m ... manganese/)

and it looks like the raw sources of this are:

Pineapple, raw 1/2 cup, diced 1.28
Pineapple juice 1/2 cup (4 ounces) 1.24
Pecans 1 ounce 1.12
Almonds 1 ounce 0.74
Peanuts 1 ounce 0.59

But another page (http://www.brighthub.com/health/diet-nu ... 76964.aspx) lists grapes and strawberries for it... hmmm..
thequietcenter
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Re: Manganese, chromium, and vitamins b3 and c

Post by thequietcenter »

thequietcenter wrote:Manganese is a tricky one to get right.
BS! eat garlic (http://www.suite101.com/content/health- ... ic-a150913)

and kill all sorts of pathogens at the same time.

I was thinking of soaking wild-caught fish in garlic so I didnt have to buy sushi-grade anyway...
djkvan
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Re: Manganese, chromium, and vitamins b3 and c

Post by djkvan »

I don't bother with labels like sushi grade. The only real concern with salmon or tuna is surface bacteria from the fish monger's cutting table. This can be addresses by putting your fish in the freezer for an hour or so. This should be sufficient to kill any surface bacteria.
I do so like green eggs and ham. Thank you, thank you. Sam I am.
Kasper
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Re: Manganese, chromium, and vitamins b3 and c

Post by Kasper »

For manganese eat a couple of hazelnuts.
thequietcenter
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Re: Manganese, chromium, and vitamins b3 and c

Post by thequietcenter »

yeah - garlic lingers in the tongue for a long long time and makes you constantly hungry and dare I say h*rny?

so I might try hazelnuts - not the easiest thing in the world to find here in Florida. But I'm sure they have them at a health food store.
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