ABCDEFGHIJKLMNOPQRSTUVWXYZAAABAC
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118grams per day supplementation- beginning Dec. '08unitsaveragesonward4.-11.'168.-3.'1612.-7.'154.-11.'148.-3.'1412.-7.'134.-11.'128.-3.'1212.-7.'114.-11.'108.-3.'1012.-7.'09DRI ♂TDULdiet:2012201120102009info
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Macro nutrientsdietsupps
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kilo calorieskcal2.113374|280|
(hunter-gatherer)
2.1502.2002.1002.000
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fat68% of kcal ( ←41%)g13213|28|(28 - 58 %)15815814070
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saturatedg45|1,6|(10 - 15 %)60554124
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monounsaturatedg53|1,5|(16 - 25 %)61656125
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polyunsaturatedg25|6,6|(2 - 5 %)24262821
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omega-6g19|0,4|1717202117
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omega-3g9|6,2|1,61010106http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/index.html
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cholesterolmg245|30|<33031027070
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phytosterolmg105|19014030|100110--http://lpi.oregonstate.edu/infocenter/phytochemicals/sterols/
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protein19% of kcal ( ←18%)g8937|22|(19 - 35 %)99969270
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plant basedg52||-52--
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nut + seedg25||-25--http://lpi.oregonstate.edu/infocenter/foods/nuts/index.html
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soy + legumeg13||-13--http://www.umm.edu/altmed/articles/soy-000326.htm
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vegetableg6||-6--
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yeastg4||-4--
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animal basedg34||-34--
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diaryg15||-15--
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fishg11||-11--
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eggg8||-8--
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carbohydrate13% of kcal ( ←41%)g9028||(22 - 40 %; latitude 41°-60°: 20-9%)616575160
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fructosemg12||<101115-http://www.heartscanblog.org/2010/02/ldl-fructose-disconnect.html
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glycemic loadgl28||<22232443http://lpi.oregonstate.edu/infocenter/foods/grains/gigl.html
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alcoholg10||38-19-0http://lpi.oregonstate.edu/infocenter/phytochemicals/fiber/index.html
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fiberg496||(38 - 86g)52505044http://lpi.oregonstate.edu/infocenter/phytochemicals/fiber/index.html
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water ~(food + drink)g3.100||-31003100-1
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Vitamins - water & fat soluble derivativesdiet33|13supplemented|http://www.acu-cell.comhttp://lpi.oregonstate.edu/s-s00/recommend.htmlhttp://www.wikimindmap.org/viewmap.php?wiki=en.wikipedia.org&topic=Essential_nutrient
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Cascorbic acidg0,16212322232827242127191817174,50,10,25 - 5030,130,120,140,24http://www.vitamincfoundation.org/
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as ascorbate(Na, K, Mg, Ca, Zn, niacinamide)g-2,02,12,52,42,31,30,61,73,11,81,82,23,10,6≤ 10--http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/index.html
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B8myo inositolg0,54,39,29,39,46,58,26,13,11,60,90,60,30,10,20,040,1 - 180,5http://examine.com/supplements/Inositol/
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B5pantothenic acidg0,011,31,81,92,12,11,81,61,51,2110,50,20,10,005 - 0,010,25 - 20,0070,0070,0080,007http://lpi.oregonstate.edu/infocenter/vitamins/pa/index.html
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pantethineg-0,40,30,20,10,10,20,50,5110,80,5-|0,6 - 1,2http://healthlibrary.epnet.com/GetContent.aspx?token=5b000b40-3809-4cb2-88a4-68bfd31b5c51&chunkiid=21832
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B3niacin (nicotinic acid)(IR; 0,1% slow release)g-2,93,13,23,32,73,232,53,73,53,32,92,11,20,015 - 0,020,1 - 60,035--http://lpi.oregonstate.edu/infocenter/vitamins/niacin/index.html
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niacinamidemg17102120150170807090901109080801109015 - 20100 - 20003518171617http://www.umm.edu/altmed/articles/vitamin-b3-000335.htm
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B1thiaminemg2124190180180160140140130150120806050301,550 - 10001,81,722,4http://lpi.oregonstate.edu/infocenter/vitamins/thiamin/index.html
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benfotiamine(35% sulbutiamine)mg-1402502501407012015026021017013070-|10 - 600--http://examine.com/supplements/Benfotiamine/
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B2riboflavin(30% riboflavin-5'-phosphate)mg1,77712013012011010080707060504030201,750 - 5001,81,81,71,5http://lpi.oregonstate.edu/infocenter/vitamins/riboflavin/index.html
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B4choline(from compounds below)mg4153024103103303302603003004004404902805020550100 - 30003.500370460http://lpi.oregonstate.edu/infocenter/othernuts/choline/index.html
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phosphatidyl choline (PC)mg7009591.7001.5001.2001.4009509008001.3001.100830630130301200 - 2700700http://examine.com/supplements/Soy+lecithin/
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  choline bitartrate(0,3% choline citrate)     mg-3473202303702702703503103905708504608040--http://examine.com/supplements/Choline/
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  citicoline(35% alpha-GPC)     mg-86110704011080902001801706010-|250 - 1200--http://examine.com/supplements/Alpha-GPC/
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B6pyridoxinemg3,177707070708080808080807010070250 - 10001002,22,15,72,4http://lpi.oregonstate.edu/infocenter/vitamins/vitaminB6/index.html
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pyridoxal (P-5'-P)(15% pyridoxamine)mg-789080808060708011011011010040|--http://www.lef.org/magazine/mag2009/jul2009_B6-Vitamers_01.htm
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B7biotinmg0,054,064344556543210,030,05 - 15200,040,040,060,05http://lpi.oregonstate.edu/infocenter/vitamins/biotin/index.html
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B9folinic acid, food + methylfolate (5-MTHF, 20+70%)mg0,331,32,32,32,221,81,61,41,2110,3-|0,40,4 - 50,300,290,300,43http://www.lef.org/Vitamins-Supplements/Item01312/Optimized-Folate-L-Methylfolate.html
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folic acidmg-0,70,030,030,10,10,20,40,40,50,711,62,21,40,4 - 201--http://lpi.oregonstate.edu/infocenter/vitamins/fa/index.html
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B10para aminobenzoic acid(PABA)mg-21680120240340470460500310130805020102550 -1000--http://healthlibrary.epnet.com/GetContent.aspx?token=5b000b40-3809-4cb2-88a4-68bfd31b5c51&chunkiid=21831
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B12methylcobalamin(sublingual)mg-0,81,41,31,20,90,60,70,70,9110,60,40,1--http://examine.com/supplements/Vitamin+B12/
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cyanocobalaminmg0,0030,40,30,40,40,20,40,50,50,60,50,50,50,40,24 - 6 µg0,05 - 10µg:4,43,63,21,6http://lpi.oregonstate.edu/infocenter/vitamins/vitaminB12/index.html
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adenosylcobalamin sl(20% hydroxylcobalamin)mg-0,30,50,50,40,60,50,60,60,40,10,10,030,01|--http://www.thelivinlowcarbshow.com/shownotes/2899/sally-pacholok-says-b12-deficiency-dangerously-under-diagnosed-episode-411/
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C   ascorbyl palmitatemg-7080406020207011020014060504020--http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/vitCform.html
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Vitaminoids - fat solublediet0,9|supplemented|0,55
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D3cholecalciferol(2% D2, ergocalciferol)     µg51952201801902102201901703002602501901203050 - 100100 - 10001005,95,96,71,6http://www.vitamindcouncil.org/about-vitamin-d/how-to-get-your-vitamin-d/vitamin-d-supplementation/
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K2menaquinone-7(mk-7)µg-352510420470520640530470360290160110100|50 - 500--http://www.lmreview.com/articles/view/Vitamin-K2-Essential-for-Prevention-of-Age-Associated-Chronic-Disease/
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menaquinone-4(menatrenone; mk-4)mg-12221817121415151915211|1 - 45--http://examine.com/supplements/Vitamin+K/
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K1phylloquinonemg0,43,6544566563111|0,120,1 - 100,50,40,40,2http://lpi.oregonstate.edu/infocenter/vitamins/vitaminK/index.html
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Q10ubiquinonemg2,11121501001101009090601309010013016014030 - 100100 - 10002,42,42,51,0http://lpi.oregonstate.edu/infocenter/othernuts/coq10/index.html
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ubiquinolmg-44509080706040503040302010|40 - 400--http://examine.com/supplements/Coenzyme+Q10/
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PQQ   pyrroloquinoline quinonemg-4,3333-5881097--|10 - 20--http://emediahealth.com/2010/11/06/vitamin-like-pqq-offers-antioxidant-neuroprotective-and-mitochondrial-health-benefits/
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Ealpha tocopherol (α-tocopherol)mg223383103203203103003102903503003704104004001367 - 134067027262213http://lpi.oregonstate.edu/infocenter/vitamins/vitaminE/index.html
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other tocopherols(γ-, δ-, β-tocopherol)mg15272390310270220190250160370320360360340|1514http://examine.com/supplements/Vitamin+E/
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  tocotrienols(γ-, δ-, α-, β-tocotrienol)mg-9911011011011011010010014013011010060|50 - 300--http://healthlibrary.epnet.com/GetContent.aspx?token=5b000b40-3809-4cb2-88a4-68bfd31b5c51&chunkiid=111812
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Aretinol mg0,14,1775,76,85,14,26,34,81,621,610,511 - 2030,13http://lpi.oregonstate.edu/infocenter/vitamins/vitaminA/index.html
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carotenes RE (α-, β-)mg1,31,51,91,91,91,921,91,92,11,60,80,60,40,322 - 201,11,21,31,4http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/index.html
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lycopene(carotene)mg7141615151720191124201562|5 - 6076http://www.phytochemicals.info/phytochemicals/lycopene.php
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  lutein(xanthophyll)mg7141621181412161523181511214 - 2568http://healthlibrary.epnet.com/GetContent.aspx?token=5b000b40-3809-4cb2-88a4-68bfd31b5c51&chunkiid=21803
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  astaxanthin(xanthophyll)mg-5,5109656769843-|4 - 16--http://examine.com/supplements/Astaxanthin/
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  zeaxanthins(xanthophyll)mg0,30,92,12,42,410,90,40,50,60,40,40,40,04|0,2 - 20http://en.wikipedia.org/wiki/Zeaxanthin
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Fatty acidsdiet12|supplemented|0,8
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MCTmedium chain triglycerides(coconut)g8,45,210118,87,39,86,25,14,82,21,80,5-|133,8http://examine.com/supplements/Coconut+Oil/
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 Omega-3: EPA + DHA total(fish)g0,93,83,93,3333,33,92,75,15,55,8532,20,5 - 11 - 60,9http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/index.html
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EPA   eicosapentaenoic acid(20:5ω-3)g0,32,22,31,91,81,822,31,633,23,32,81,71,30,3http://examine.com/supplements/Fish+Oil/
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DHA   docosahexaoic acid(22:6ω-3)g0,61,61,51,41,21,21,31,61,12,12,32,52,11,20,90,6http://www.umm.edu/altmed/articles/docosahexaenoic-acid-000300.htm
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black cumin seed oilg-1,14,86,41,51,30,1-------|0.25 - 1http://examine.com/supplements/Nigella%20sativa/
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CLAconjugated linoleic acid(safflower)g-0,90,80,50,7111,30,71,71,61,51,20,3|2 - 5--http://examine.com/supplements/Conjugated+Linoleic+Acid/
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ALAalpha linolenic acid [+DPA](18:3ω-3; flax, chia [fish])mg8.500442470470300300500300400300400500600600600500 - 30008.500http://www.umm.edu/altmed/articles/alpha-linolenic-000284.htm
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GLAgamma linolenic acid (18:3ω-6; borage, eve. primrose)mg-28551045034028027028026038029027018011090100 - 2800--http://www.umm.edu/altmed/articles/gamma-linolenic-000305.htm
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rice bran oilmg70|---150906020017022020-|--http://en.wikipedia.org/wiki/Rice_bran_oil
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Mineralsdiet8|supplemented|0,26http://www.dcnutrition.com/minerals/minerals.cfm
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Mgmagnesiumg0,61,52,32,22,12,11,91,61,51,810,90,80,70,70,31 - 0,420,05 - 2,50,350,70,60,70,5http://lpi.oregonstate.edu/infocenter/minerals/magnesium/index.html
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Cacalcium g1,10,60,60,70,70,70,70,60,50,70,40,40,50,80,90,8 - 1,20,25 - 52,51,01,01,31,2http://lpi.oregonstate.edu/infocenter/minerals/calcium/index.html
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Nasodiumg2,01,22,43,12,72,41,51,20,40,10,50,60,50,4|1 - 3,52 - 122,32,32,41,91,5http://lpi.oregonstate.edu/infocenter/minerals/sodium/index.html
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Pphosphorusg1,80,20,10,10,10,10,10,20,20,30,20,30,20,10,0210,5 - 241,61,72,21,8http://lpi.oregonstate.edu/infocenter/minerals/phosphorus/index.html
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Kpotassiumg4,21,22,32,221,51,621,61,30,50,20,10,10,012 - 50,1 - 64,34,14,63,6http://lpi.oregonstate.edu/infocenter/minerals/potassium/index.html
102
Znzinc mg1344556050444040445047474135171510 - 2504011111415http://lpi.oregonstate.edu/infocenter/minerals/zinc/index.html
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Mnmanganesemg101,52,42,81,61,822,11,91,61,10,80,80,7|4 - 1015 - 20011911128http://www.umm.edu/altmed/articles/manganese-000314.htm
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Feironmg231310242222131826128625|1010 - 9004523222819http://lpi.oregonstate.edu/infocenter/minerals/iron/index.html
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Cucoppermg4,21,10,60,60,60,61,51,91,91,921,20,60,7|31 - 5103,94,45,23,5http://lpi.oregonstate.edu/infocenter/minerals/copper/index.html
106
Crchromium mg0,070,550,80,70,80,70,60,70,60,70,40,30,30,30,20,20,2 - 30,070,070,090,04http://lpi.oregonstate.edu/infocenter/minerals/chromium/index.html
107
Iiodide + iodinemg0,4131519242912121215141250,7|0,150,25 - 1301,10,10,20,30,9http://www.optimox.com/pics/Iodine/opt_Research_I.shtml
108
Seselenium mg0,070,270,40,30,40,30,30,20,30,30,30,20,20,20,20,070,2 - 20,40,090,080,080,03http://lpi.oregonstate.edu/infocenter/minerals/selenium/index.html
109
Bboronmg-6,41181111811654431|0,5 - 2,51 - 1520--http://examine.com/supplements/Boron/
110
Vvanadiummg-0,7-0,111,40,21,51,51,51,10,80,5-|0,11 - 101,8--http://examine.com/supplements/Vanadium/
111
Momolybdenummg-0,140,30,30,10,10,10,20,10,20,10,10,10,10,10,450,5 - 2,52--http://lpi.oregonstate.edu/infocenter/minerals/molybdenum/index.html
112
Sisiliconmg-159170130340150360908012013017020080505 - 2010 - 300--http://healthlibrary.epnet.com/GetContent.aspx?token=5b000b40-3809-4cb2-88a4-68bfd31b5c51&chunkiid=111806
113
Srstrontiummg-121010101020401050----|10 - 2000--http://www.acu-cell.com/sr.html
114
Gegermaniummg-8,8-810101052302020--|1 - 225 - 1000--http://www.mskcc.org/cancer-care/herb/germanium
115
Lilithiummg-2,04,24,443,93212,60,50,1--|0,4 - 2,4--http://www.acu-cell.com/bili.html
116
Ssulfur + sulfate (fr. protein, min. water + compounds below)g3,42,64,64,94,13,33,73,52,131,61,310,70,40.5 - 6--http://www.dcnutrition.com/minerals/Detail.CFM?RecordNumber=41