Linoleic-Acid and Alpha-Linolenic-Acid explained

Chapters 1, 7.2 and 4 from Dandhea Book I: Delightful and Delicious Healing from Omega to Alpha

Chapter 1 explains what Linoleic-Acid (Omega-6-LA) and what Alpha-Linolenic-Acid (Omega-3-ALA) are and why they are essential.

Chapter 7.2 has an overview of different foods you can eat to get the right Omega-3-ALA to Omega-6-LA balance.

Chapter 4 explains how the essential fatty acids are placed in our cell membranes and why it is so important to eat healthy fats.

While figuring it out, you can just start eating the equivalent of 3.5 tablespoons of walnuts a day, since it has the heart healthy 1;4 Omega-3-ALA to Omega-6-LA balance.

If this does not get you up and running again, there is plenty more you can do to become and stay healthy. It does not just apply to Covid-19.

See also Collages for Chapter 7 of Dandhea from Omega to Alpha, A twelve elements approach to preventing and healing Covid-19 naturally

Contents

Linoleic-Acid and Alpha-Linolenic-Acid explained 1

1.1.What are Linoleic-Acid and Alpha-Linolenic-Acid,why are they essential, and what do they do? 2

1.2. New terms To Avoid confusion Alpha-Linolenic-Acid is Omega-3-ALA, Linoleic-Acid is Omega-6-LA 6

1.3. More functions of Omega-3-ALA and Omega-6-LA 7

1.4. What are the best ways to eat Omega-3-ALA and Omega-6-LA? 16

1.5. Make Sure to eat the Parent Omega’s, not the Derivatives. 19

1.6.RDA of Alpha-Linolenic-Acid and Linoleic-Acid 20

1.7. Ratio’s of Omega-3-ALA and Omega-6-LA in different organs 24

1.7.a. The first meal of the day, Eat Parent Omega-3-ALA and Omega-6-LA in the same ratio as the organ you want to heal. 27

1.8. Other Omega-3-ALA seed sources: 31

1.9. Omega charts 35

1.9. 1. Omega-3-ALA in seeds and oils 35

1.9.2. Omega-6-LA in seeds 36

1.9.3.Omega-6-LA in Nuts 37

1.9.4.Omega-6-LA in oils 38

1.10. Omega’s in Eggs ,present but not ideal 38

1.11. Misty Meat 40

1.11.a. Meat, not an ideal Omega source 40

1.12. Why Fish is not a source of Omega-3-ALA 41

1.12.a. Fishy Fish 41

1.13. The biases against dietary Omega-3-ALA and Omega-6-LA 42

1.14. To Recapitulate: 44

7.2. Linoleic-Acid and Alpha-Linolenic-Acid 46

Chapter 4.Essential Fatty Acids and Cell Membrane Fluidity 52

4.1. Introduction: Fatty acids reside in the cell membranes. 52

Structure of the cell membrane of a eukaryotic cell. 53

4.2.Functions 53

4,3, Membrane Fluidity 54

4.4.We have eukaryotic cells 54

4.6. Fatty acids 54

4.7. Saturated fatty acids 55

4.8. Polyunsaturated Fatty Acids 56

4.9. Cell Membrane Fluidity 58

4.10. Influences on Cell Membrane Fluidity 58

4.11. Saturated Fatty Acids Decrease Cell Membrane Fluidity 58

4.12. Unsaturated Fatty Acids and Shorter Chained Fatty Acids Increase Cell Membrane Fluidity 58

4.13. A double bond results in a bend of approximately 30 degrees in the string of carbons. 59

4.14. A phospholipid is any lipid consisting of a diglyceride combined with a phosphate group and a simple organic molecule such as choline or ethanolamine; they are important constituents of cell membranes. 59

4.15.Temperature 60

4.16. Cholesterol corrects fluidity 61

4.17. The importance of oxygenation 62

4.18. Human cells can burst due to the effects of osmosis. 64

Conclusion to Chapter 4 65

1.1.What are Linoleic-Acid and Alpha-Linolenic-Acid,why are they essential, and what do they do?

Linoleic-Acid is an essential fatty acid. Fatty acids are organic substances the molecules of which consist of a hydrophilic carboxylic acid head, a carbon chain, and a hydrophobic methyl tail.

Essential means that the body cannot make it itself, We need to get it from food.

Linoleic acid is a poly unsaturated fatty acid, or a PUFA for short.

Image: Glossary of terms¹

It is called an Omega 6 fatty acid because the double bond is at the 6^th position from the methyl end of the carbon chain.². When it is counted from the Carboxyl head it is called Delta 12. The whole chain is 18 carbon atoms long.

Linoleic-Acid is the parent Omega 6 from which all other Omega-6 fatty acids in the body are made.

Image: Linoleic acid and derivatives Arichodonic and Gamma-Linolenic-Acid scale, molecular formula and structure³

Among many other things, Linoleic-Acid is used by the body to make Arachidonic-Acid, a fatty acid, which is responsible for the synthesis of various hormones⁴ and of macrophages, specifically the white blood cells that are responsible for the innate immune response⁵.

The innate immune response is the immediate inflammatory response to pathogens like fever, swelling and coughing.

There are only two essential fatty acids.

The other is Alpha-Linolenic-Acid. That is the essential Omega-3 fatty acid from which all other Omega-3 fatty acids are made that regulate the adoptive immune response.The adoptive immune response is non inflammatory, pathogen specific and is aquired, so it takes longer to kick in. When it does, it takes over the inflammatory response and we are immune to a disease.

The list of benefits of Omega-6 fatty acids synthesized from Linoleic-Acid as well as Linoleic-Acid itself goes on.

What you usually hear is that Linoleic-Acid helps stimulate skin health and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system ⁶But Linoleic-Acid and the other Omega 6 fatty acids derived from it do much more.

The same goes for Alpha-Linolenic-Acid,the parent Omega-3 fatty acid and its derivatives.

Our whole immune system builds on these two essential fatty acids. The innate immune system is derived from Linoleic Acid, the adoptive immune system is derived from Alpha-Linolenic Acid.

Function of Alpha-Linolenic–Acid

Alpha-Linolenic-Acid inhibits the synthesis of prostaglandin resulting in reduced inflammation and prevention of certain chronic diseases.

Higher Alpha-Linolenic–Acid consumption is associated with a lower risk of cardiovascular disease,

Alpha-Linolenic-Acid helps your heart in several ways. It curbs inflammation in the blood vessels (and the rest of your body). At high doses it also makes abnormal heart rhythms less likely and lowers your level of blood fats called triglycerides. Finally, it can slow plaque buildup inside the blood vessels.

 Some studies show fewer heart attacks and fewer heart disease deaths among heart attack survivors who boosted their levels of Alpha-Linolenic-Acid.

Alpha-Linolenic-Acid seems to have a stabilizing effect on the heart. It can lower heart rate and help prevent arrhythmias (abnormal heart rhythms). 

Alpha-Linolenic-Acid can lower your triglycerides, a blood fat that’s linked to heart disease.

Omega-3s help lower blood pressure

Alpha-Linolenic-Acid foods curb plaque buildup inside blood vessels, helping with blood flow. So they may help prevent stroke caused by clots or a blocked artery.

Depression is rarer in countries where people eat a lot of Omega-3s.

You cannot get serotonin from diet ,it is made from a nutrient called tryptophan – Omega 3 has high levels of tryptophan 

Tryptophan is an essential amino found in Omega-3 and your brain uses is to make serotonin. You do also need vitamin B and C as well as magnesium and calcium to produce serotonin

Find vitamin B sources here

Vitamin C sources here

Find magnesium and Calcium sources here.

Some studies suggest Alpha-Linolenic-Acid eases the symptoms of ADHD. Omega-3 fatty acids are important in brain development and function. 

There’s some evidence that Alpha-Linolenic-Acid may help protect against dementia and age-related mental decline. In one study, older people with a diet high in Omega-3 fatty acids were less likely to get Alzheimer’s disease. 

Alpha-Linolenic-Acid has “brain-boosting” powers for children.

Studies suggest ALA can curb joint pain and stiffness in people with rheumatoid arthritis.

Alpha-Linolenic-Acid is necessary for normal human growth and development.

Alpha-Linolenic-Acid is also beneficial for treating Crohn’s disease, depression, diabetes, high cholesterol, Kidney disease, migraines, multiple sclerosis, rheumatoid arthritis (RA), skin diseases, systemic lupus erythematosus (SLE), renal disease, ulcerative colitis, It is also used to prevent pneumonia.

Other uses include treatment of chronic obstructive pulmonary disease (COPD), migraine headache, skin cancer, depression, and allergic and inflammatory conditions such as psoriasis and eczema⁸. . Alpha-Linolenic-Acid prevents cancer..

Only the Parent Omega-3 and Omega-6 are essential

Most Omega-6 fatty acids and Omega-3 fatty acids are used in their parent forms of Linoleic-Acid and Alpha-Linolenic-Acid in all the cell mebranes. From them the liver can synthesize all the Omega-3 and Omega 6 fatty acids in whatever form it needs.

It cannot form the parent Omega’s from the derivatives though.

Confusing terms

While we always hear about the importance of Omega 3 and Omega 6 that we should take Omega 3 and Omega 6 in balance with each other, the terms Omega 3 and Omega 6 are not specific enough.. There are more than 20 Omega 3 and omega 6 fatty acids in nature, of which only 5 occur in humans and of which only 2 are essential,

Alpha Linolenic acid (ALA) and Linoleic Acid (LA) are the only poly unsaturated essential fatty acids. The other3, EPA and DHA, which are Omega 3 fatty acids, and AA, which is an Omega 6 fatty acid, are synthesized from them in the liver, and it is better to take them in the parent form ALA, and LA for the same reason it is better to ingest Bèta Carotene than Vitamin A. If the body can synthesize the EPA , DHA and AA it needs when it needs, it always has enough and never has to much. If you eat DHA, EPA and AA directly, the body can do nothing with the excess and it goes rancid and causes inflammation.

Why it is better to talk about the specific Omega 3 you are referring to

The name omega 3 comes means that the first double bond occurs at the third Carbon atom counting from the methyl end of the molecule.

There are at least 11 different forms of Omega 3 that occur naturally:

Common name	Lipid number	Chemical name
Hexadecatrienoic acid (HTA)	16:3 (n-3)	all–cis-7,10,13-hexadecatrienoic acid
α-Linolenic acid (ALA)	18:3 (n-3)	all–cis-9,12,15-octadecatrienoic acid
Stearidonic acid (SDA)	18:4 (n-3)	all–cis-6,9,12,15-octadecatetraenoic acid
Eicosatrienoic acid (ETE)	20:3 (n-3)	all–cis-11,14,17-eicosatrienoic acid
Eicosatetraenoic acid (ETA)	20:4 (n-3)	all–cis-8,11,14,17-eicosatetraenoic acid
Eicosapentaenoic acid (EPA)	20:5 (n-3)	all–cis-5,8,11,14,17-eicosapentaenoic acid
Heneicosapentaenoic acid (HPA)	21:5 (n-3)	all-cis-6,9,12,15,18-heneicosapentaenoic acid
Docosapentaenoic acid (DPA), Clupanodonic acid	22:5 (n-3)	all–cis-7,10,13,16,19-docosapentaenoic acid
Docosahexaenoic acid (DHA)	22:6 (n-3)	all–cis-4,7,10,13,16,19-docosahexaenoic acid
Tetracosapentaenoic acid	24:5 (n-3)	all–cis-9,12,15,18,21-tetracosapentaenoic acid
Tetracosahexaenoic acid (Nisinic acid)	24:6 (n-3)	all–cis-6,9,12,15,18,21-tetracosahexaenoic acid

Of those 11 , 3 are important to the human metabolism, ALA, EPA and DHA, and only ALA is essential, because EPA and DHA are synthesized from ALA in the liver,

The chemical formula of ALA is C18H30O2

The chemical formula of EPA is C₂₀H₃₀O₂

The chemical formula of DHA is C22H32O2

DHA is synthesized from ALA in the liver by a series of desaturations, elongations and a β-oxidation. Enzymes involved in the synthesis of DHA from ALA are also used by n-6 PUFA and n-9 fatty acids (not shown) leading to competition between n-3 PUFA, n-6 PUFA, and n-9 fatty acids for these enzymes.

Illustration from https://www.researchgate.net/figure/DHA-is-synthesized-from-ALA-in-the-liver-by-a-series-of-desaturations-elongations-and-a_fig2_275466138

Nevertheless, the terms ALA, EPA and DHA are all called Omega 3, while they are not the same thing. And thus wrong conclusions are drawn about their uses and functions.

EPA and DHA are extremely unstable, go rancid quickly, and start deteriorating at temperatures as low as 48.8 degrees Celcius. So anyone who thinks they are getting any omega’s from their cooked salmon should think again. Not only is their no Alpha-Linolenic-Acid in fish, the EPA and DHA it does have is destroyed in the cooking process.

It is pretended that the human body is inefficient in transforming Alpha-Linolenic-Acid into DHA and EPA, but this is not true. The majority of Alpha-Linolenic-Acid is used as whole in the cells. Only 5 percent is needed as DHA and EPA, mainly for the eyes. And the body ,makes that itself from ALA like it makes its own vitamin A from Bèta carotene and its own vitamin D from sunlight..

List of Omega-6 fatty acids

There are also many forms of Omega 6 fatty acid found in nature:

Omega 6 means that the first double bond from the methyl end of the molecule has a double bond.

Common name	Lipid name	Chemical name
Linoleic acid (LA)	18:2 (n−6)	all-cis-9,12-octadecadienoic acid
Gamma-linolenic acid (GLA)	18:3 (n−6)	all-cis-6,9,12-octadecatrienoic acid
Calendic acid	18:3 (n−6)	8E,10E,12Z-octadecatrienoic acid
Eicosadienoic acid	20:2 (n−6)	all-cis-11,14-eicosadienoic acid
Dihomo-gamma-linolenic acid (DGLA)	20:3 (n−6)	all-cis-8,11,14-eicosatrienoic acid
Arachidonic acid (AA, ARA)	20:4 (n−6)	all-cis-5,8,11,14-eicosatetraenoic acid
Docosadienoic acid	22:2 (n−6)	all-cis-13,16-docosadienoic acid
Adrenic acid	22:4 (n−6)	all-cis-7,10,13,16-docosatetraenoic acid
Osbond acid	22:5 (n−6)	all-cis-4,7,10,13,16-docosapentaenoic acid
Tetracosatetraenoic acid	24:4 (n−6)	all-cis-9,12,15,18-tetracosatetraenoic acid
Tetracosapentaenoic acid	24:5 (n−6)	all-cis-6,9,12,15,18-tetracosapentaenoic acid

So to avoid confusion, instead of Omega 3 and Omega 6, it is better to talk about the specific ones you want to say something about,

Arachidonic acid (AA, 20:4 n-6) is a potent bioactive molecule. … Linoleic acid (LA, 18:2 n-6) is the major dietary polyunsaturated fatty acid (PUFA) in the Western diet and is a metabolic precursor to AA, linked biochemically via two desaturases and an elongase.

. Alpha Linolenic Acid and Linoleic Acid need to be taken in balance with one another and are crucial for many vital functions in the body

There are some vegetable oils that are mentioned as Omega 6 sources, while they only have damaged Omega 6 because of their extraction method or other processes like deodorization, and based on this wrong conclusions are drawn as to the omega 6 levels in people.

The advice is generally not to heat poly unsaturated fatty acids, but cold pressed organic olive oil is seen as a safe vegetable oil for cooking while it does have some Linoleic Acid.

Seeds and nuts are the best Alpha Linolenic and Linoleic sources. Here in the Omega chart you can see which and in which balance. You can see that here as well.

Omega 3 and Omega 6 are poly unsaturated fats, or PUFA’s.

Linoleic acid (LA) (n-6) (C₁₈H₃₂O₂ ) and another name for Omega 3 is αlpha-linolenic acid (ALA) (n-3) (C₁₈H₃₀O₂)The name comes from linon, the Greek word for flax, from which Omega 3 as well as Omega 6 were first synthesized.

These are essential fatty acids (EFAs) as they cannot be synthesized by humans or other higher animals.

In fact, a complex series of desaturation and elongation reactions acting in concert transform LA and ALA to their higher unsaturated derivatives: arachidonic acid (AA) from LA, eicosapentaenoic (EPA) and docosahexaenoic acids (DHA) from ALA. EPA and DHA are abundantly present in fish and fish oil. AA and EPA are precursors of different classes of pro-inflammatory or anti-inflammatory eicosanoids, respectively, whose biological activities have been evoked to justify risks and benefits of PUFA consumption.

Linoleic Acid Metabolism

Image: Metabolism of Linoleic Acid ⁹

C18: 2n-6 means there are 18 carbon atoms in the chain and 2 double bonds, and the first double bond occurs at the 6^th carbon atom from the methyl tail.

It’s not specified where the rest of the double bonds are, because they always occur next to one another skipping one carbon atom between each double bonded pair, effectively every three Carbon atoms. So with Linoleic-Acid that’s at 6 and at 9 counting backward from the methyl end, at Carbon atoms n-6 and n-9, or 12 and 9.

Metabolism of Alpha-Linolenic-Acid: The metabolic pathway of conversion of Alpha-Linolenic Acid to DHA showing the enzymes involved.¹⁰

ImageMetabolism of Alpha-Linolenic-Acid: The metabolic pathway of conversion of Alpha-Linolenic Acid to DHA showing the enzymes involved.¹¹

Your body can form all the Omega 3’s from Alpha-Linolenic-Acid and all the Omega 6’s from LinoleicAcid, but it cannot convert any of them back to the parent forms.

That is one of many reasons it is best to take the Omega’s in their parent form.

Often it will not be specified which Omega is present in food. You need to make sure that it is really the parent forms, because that is the form that the body needs most of. It is also the most stable, and the body can make as much of the derivatives it needs when it needs, where as the derivatives can’t be stored and cause inflammation.

1.2. New terms To Avoid confusion Alpha-Linolenic-Acid is Omega-3-ALA, Linoleic-Acidis Omega-6-LA

I think the clearest way to know what we are talking about is calling Linoleic-Acid Omega-6-LA and calling Alpha Linolenic-Acid Omega-3-ALA. That’s because the word Linoleic-Acid looks so much like Linolenic-Acid, which is the parent Omega-3 . And to confuse us even more, Gamma Linolenic Acid is an Omega-6-fatty acid!

A result of this confusion is that even in research conclusions about DHA spill over to conclusions about Alpha- Linolenic-Acid and conclusions about ARA spill over to conclusions about Linoleic-Acid, while they have very different characteristics.

So we need for more specific terms:

For the essential, parent Omega’s, from which all the others are synthesized in the liver:

Linoleic-Acid: Omega-6-LA

Alpha-Linolenic-Acid: Omega-3-ALA

For the non-essential Omega 6’s:

Arachidonic-Acid : Omega-6-ARA

Gamma Linolenic Acid: Omega-6- GLA

For the non-essential Omega-3 ’s:

Docosahexaenoic acid: Omega-3-DHA

Eicosapentaenoic acid: Omega-3-EPA

1.3. More functions of Omega-3-ALA and Omega-6-LA

Omega-3-ALA and Omega-6-LA form the framework for the organism’s cell membranes. Particularly the neurons in the brain, are involved in the energy-transformation process and regulate the information flows between cells.

Omega-3-ALA and Omega-6-LA, are precursors, or sources,¹² of ”hormonal” molecules, often with opposing effects.

Hormones are molecules that carry instructions from more than a dozen endocrine glands and tissues to cells all over the body.

Endocrine glands are organs that make hormones that are released directly into the blood and travel to tissues and organs all over the body. Endocrine glands help control many body functions, including growth and development, metabolism, and fertility.

Some examples of endocrine glands are the pituitary, thyroid, and adrenal glands.¹³

Once hormones find a target cell, they bind with specific protein receptors inside or on the surface of the cell and specifically change the cell’s activities. ¹⁴Steroid hormones, such as estrogens, prolactin¹⁵, progesterone, and glucocorticoids (GCs) modulate the development and activity of both innate and adaptive immunity differently in men and women. ¹⁶

Omega-6-LAis a precursor to prostaglandins, prostacyclins, thromboxanes and leukotrienes, which are hormones that regulate innate immunity, such as fever, platelet aggregation, mucus formationand inflammation.

Inflammation is a process by which your body’s white blood cells and the things they make protect you from infection from outside invaders, such as bacteria and viruses. ¹⁷

Omega-6-LAis the precursor to the inflammatory hormones, the hormones that cause inflammation in order to protect the body from pathogens as a part of the innate, or immediate immune response to pathogens, which is general.

Linoleic-Acid is the precursor to Arachidonic-Acid (AA) with elongation and saturation,.AA is the precursor to Eicosanoids. whichare signaling molecules that are, similar to Arachidonic-Acid, Eicosanoids may also act as endocrine agents to control the function of distant cells…….. .The name comes from είκοσι, pronounced eíkosi the Greek word for 20.¹⁸ That’s because eicosanoids are made of 20 carbon atoms. They fulfill different immune functions in different parts of the body. The Eicosanoids derived from Arachidonic-Acid are prostaglandins, thromboxane (TXA) and leukotrienes (LTA, LTB, LTC).

Function of Eicanosoids

Image: Eicosanoids: Formation, Function, and Subclasses. ¹⁹

Eicanosoids are made from Linoleic Acid and are Omega-6-Acids responsible for the innate immune response.

The prostaglandins are a group of lipids made at sites of tissue damage or infection that are involved in dealing with injury and illness. They control processes such as inflammation, blood flow, the formation of blood clots and the induction of labour.²⁰The prostaglandins (PG) are a group of physiologically active lipid compounds called eicosanoids having diverse hormone-like effects in botth humans and animals. Prostaglandins have been found in almost every tissue in humans and other animals. They are derived enzymatically from the fatty acid arachidonic acid. Every prostaglandin contains 20 carbon atoms, including a 5-carbon ring. They are a subclass of eicosanoids and of the prostanoid class of fatty acid derivatives²¹.

Prostaglandin E2 (PGE2), also known as dinoprostone, is a naturally occurring prostaglandin with oxytocic²² properties It has the following functions:²³Pain signaling in nerves, temperature regulation in the hypothalamus, meaning they raise the temperature to a fever to fight infections, mucus production in the stomach, vasodilation in the kidneys to get rid of pathogens, uterine contraction in the womb during labour, mail fertility, which is where the name prostaglandin comes from, because this is where it was first discovered.²⁴

Prostacyclin (also called prostaglandin I2 or PGI2) is a prostaglandin member of the eicosanoid family of lipi molecules. It inhibits platelet activation and is also an effective vasodilator²⁵Prostaglandin I2 (PGI2), or prostacyclin, is a prostaglandin that affects many organ systems. It is both a potent inhibitor of platelet aggregation and a powerful vasodilator. It is the main prostaglandin synthesized by the blood vessel wall, which suggests that it may play an important role in limiting platelet-mediated thrombosis ²⁶ Vasodilators open (dilate) blood vessels. They affect the muscles in the walls of the arteries and veins, preventing the muscles from tightening and the walls from narrowing. As a result, blood flows more easily through the vessels. The heart doesn’t have to pump as hard, reducing blood pressure.²⁷ Image: from Omega-6-LA to Prostacyclin²⁸.

In the image below see the synthesis of prostaglandins from Omega-6-LA or Linoleic Acid.

Image: Prostaglandin synthesis from Omega-6-LA^{29 30}

Here you see the synthesis of Prostaglandins from Linoleic Acid or Omega-6-LA with the molecular structures

Image: Prostaglandin (PG) synthesis  from Omega-6-LA in molecular structures³¹

Image: Overview of prostaglandin (PG) synthesis ³²

Overview of prostaglandin (PG) synthesis and main functions. Arachidonic acid can be metabolised through three major pathways. In the cyclooxygenase (COX) pathway, each COX-2 derived prostaglandin (PGI 2 , PGE 2 , PGD 2 , PGF 2 a ) or thromboxane A2 (TxA 2 ) has its unique functions. NSAIDs, non-steroidal anti-inflammatory drugs; COXIBs, COX-2 selective inhibitors. ³³

Thromboxane A2 (TxA2) is in the family of lipids known as eicosanoids, which are metabolites of arachidonic acid generated by the sequential action of three enzymes – phospholipase A2, COX-1/COX-2 and TxA2 Synthase (TXAS). TxA2 was originally described as being released from platelets and is now known to be released by a variety of other cells including macrophages, neutrophils, and endothelial cells. Named after its role in thrombosis, TxA2 has pro thrombotic properties, as it stimulates the activation of platelets and platelet aggregation. TxA2 is also a known vasoconstrictor and gets activated during times of tissue injury and inflammation. While the prostaglandin counterbalances its thrombotic and vasoconstrictor properties prostacyclin (PGI2), there are various physiological and pathological situations where this balanced becomes disregulated. Increased activity of TxA2 may play a role in the pathogenesis of myocardial infarction, stroke, atherosclerosis, and bronchial asthma..Increased action of TxA2 also has implications in pulmonary hypertension, kidney injury, hepatic injury, allergies, angiogenesis, and metastasis of cancer cells.³⁴

It also encourages platelet aggregation. ³⁵Thromboxane is named for its role in blood clot formation (thrombosis).³⁶Platelet aggregation and thrombosis are the key phenomena in atherosclerosis and Cardio Vascular Disease (CVD).

Platelets stick to the damaged vessel wall to form a plaque, and then stick to each other (aggregate) and release adenosine diphosphate (ADP) and thromboxane A2 (TXA2), which promote further aggregation.³⁷Substances such as collagen, ristocetin, arachidonic acid, adenosine 5′-diphosphate (ADP), epinephrine, and thrombin can stimulate platelets and hence induce aggregation. Response to these aggregating agents (known as agonists) provides a diagnostic pattern for different disorders of platelet function ³⁸.

Leukotrienes are a family of eicosanoid inflammatory mediators produced in leukocytes by the oxidation of arachidonic acid (AA) and the essential fatty acid eicosapentaenoic acid (EPA) by the enzyme arachidonate 5-lipoxygenase. Leukotrienes are inflammatory chemicals the body releases after coming into contact with a pathogen. Leukotrienes cause tightening of airway muscles and the production of excess mucus and fluid³⁹. The lipoxygenase products (leukotrienes) have been demonstrated in many mammalian tissues including humans. They are widely distributed in the lungs, gut, uterus, kidneys, skin, heart and the liver⁴⁰.

Leukotrienes use lipid signaling to convey information to either the cell producing them (autocrine signaling) or neighboring cells (paracrine signaling) in order to regulate immune responses. The production of leukotrienes is usually accompanied by the production of histamine and prostaglandins, which also act as inflammatory mediators.

LTB4 is an end product of the leukotriene bio-synthetic pathway and working through its unique receptor Ltb4r1, it functions as a potent chemokine promoting migration of macrophages and neutrophils into tissues.⁴¹

Leukotrienes C4, D4, and E4 are cysteinyl leukotrienes that are primarily responsible for the increase in vascular permeability and contraction of bronchial smooth muscle associated with an anaphylactic reaction or an acute asthma attack. ⁴²One of their roles (specifically, leukotriene D4) is to trigger contractions in the smooth muscles lining the bronchioles; their overproduction is a major cause of inflammation in asthma and allergic rhinitis.

Leukotriene antagonists are used to treat these disorders by inhibiting the production.⁴³ And what is a leukotriene antagonist? You guessed it. Alpha Linolenic Acid!⁴⁴

Omega-3-ALAis the precursor to the anti-inflammatory hormones, called Resolvins, which are part of the acquired immune response, which is pathogen specific and causes no inflammation. Resolvinsare endogenous pro-resolving and anti-inflammatory mediators that stimulate the resolution of inflammation by increasing the number of macrophages. ⁴⁵Pro-resolving mediators are active in the picogram to nanogram dose range, whereby they are able to control inflammation, limit tissue damage, shorten resolution intervals, promote healing and alleviate pain in experimental models of inflammation and resolution ⁴⁶

Pro-resolution and anti-inflammation are not equivalent. Pro-resolution programmes stimulate and activate endogenous (i.e. growing within an organism⁴⁷) pathways to terminate inflammation.⁴⁸

A study published in Nature in May 2008 said: “Active resolution of acute inflammation is a previously unrecognized interface between innate and adaptive immunity. Once thought to be a passive process, the resolution of inflammation is now shown to involve active biochemical programmes that enable inflamed tissues to return to homeostasis. This Review presents new cellular and molecular mechanisms for the resolution of inflammation, revealing key roles for eicosanoids, such as lipoxins, and recently discovered families of endogenous chemical mediators, termed resolvins and protectins. These mediators have anti-inflammatory and pro-resolution properties, thereby protecting organs from collateral damage, stimulating the clearance of inflammatory debris and promoting mucosal antimicrobial defense⁴⁹”.

Anti-inflammatory agents block certain substances in the body that cause inflammation, thus reducing inflammation (redness, swelling, and pain) in the body. ⁵⁰

The Essential Fatty Acids are also important in the active phase of the myelin synthesis⁵¹. Myelin is an insulating layer, or sheath that forms around nerves, including those in the brain and spinal cord. This myelin sheath allows electrical impulses to transmit quickly and efficiently along the nerve cells.⁵²

Image: Nerve cell with myelin sheath synthesized by essential fatty acids. ⁵³

If Essential Fatty Acids are not available in this phase or are metabolically blocked, amyelination, dysmyelination, or demyelination may occur. If Essential Fatty Acid deficiency occurs during the postnatal period, a major delay in the myelination process will occur, accompanied by impaired learning and motor, vision, and auditory abnormalities.⁵⁴

The rate of myelin lipid turnover is age dependent, and with a very slow turnover rate during aging, and the rate of repairing damaged sections of myelin is correspondingly slower. Diets deficient in Essential Fatty Acids tend to be associated with the Cell Membrane Fluidity-influenced diseases; Essential Fatty Acids deficiency has been associated with Multiple Scleroses.⁵⁵

Excluding linoleic and alpha-linolenic acids from the diet of animals from their conception to 120 days of age altered the fatty acid composition of myelin and caused myelin splitting.⁵⁶

The three most abundant lipids in myelin are (i) cholesterol, (ii) galactosylceramide, and (iii) plasmalogen. Together, these three lipids comprise 65% of the total myelin lipids⁵⁷.

Essential fatty acids also play a role in myelin formation⁵⁸.

Alpha Lipoic Acid is also important for myelin formation⁵⁹.

Alpha-Lipoic-Acid, which is also called ALA ⁶⁰, thus illustrating the importance of having a different term for Alpha-Linolenic-Acid, is a naturally occurring compound that’s made in the body. It serves vital functions at the cellular level, such as energy production. As long as you’re healthy, the body can produce all the Alpha Lipoic Acid it needs for these purposes⁶¹.

So we need Omega-6-LA because of the many immune functions, but also Omega-3-ALA, for balancing the effect of Omega-6-LA.

And thanks to the Bristol research of 2020⁶², we now know another function of Omega-6-LA: an anti viral!

Contrary to what is claimed, we don’t get enough parent Omega-6-LA automatically, since what is ubiquitous in processed foods is damaged Omega 6, ⁶³because of the extraction method for making vegetable oils.⁶⁴

1.4. What are the best ways to eat Omega-3-ALA and Omega-6-LA?

Raw, organic sunflower seeds are an important source of undamaged Omega-6-LA.⁶⁵

Sunflower⁶⁶ Sunflower Seeds⁶⁷

Omega-6-LA should always be taken in balance with Omega-3 ALA.⁶⁸ So be sure to balance the Omega-6-LA with Omega-3-ALA and to get it from the right sources and not fall into the Fish oil trap.

Since flaxseeds have 2 grams of Omega 3 ALA per tablespoon, they are a convenient way to balance the 2 grams of Omega6-LA in sunflower seeds.

Flaxseed is a rich source of the omega-3 fatty acid, alpha linolenic acid, the lignan secoisolariciresinol diglucoside and fiber. These compounds provide bioactivity of value to the health of animals and humans through their anti-inflammatory action, anti-oxidative capacity and lipid modulating properties. The characteristics of ingesting flaxseed or its bioactive components are discussed in this article. The benefits of administering flaxseed or the individual bioactive components on health and disease are also discussed in this review. Specifically, the current evidence on the benefits or limitations of dietary flaxseed in a variety of cardiovascular diseases, cancer, gastro-intestinal health and brain development and function, as well as hormonal status in menopausal women, are comprehensive topics for discussion⁶⁹.

Omega-3-ALA

There are several types of flax⁷⁰. The Omega-3-ALA rich Flax seeds come from  Linum usitatissimum, or Common flax.

⁷¹

Image Common Flax flower⁷²

Image: Linum usitatissimum, or Common flax⁷³

Image: Flax seed⁷⁴

Don’t confuse with Harakeke

Inage: Harakeke is also called Flax , but is very different from common flax. Instead of a source of Omega-3-ALA, it is actually a source of Omega-6-LA⁷⁵

1.5. Make Sure to eat the Parent Omega’s, not the Derivatives.

Fish oil does not contain the parent Omega-3 Alpha Linolenic Acid(C18H30O2), just the derivatives of Omega-3 EPA and DHA. ⁷⁶ EPA stands for eicosapentaenoic acid (C20H30O2 ) and DHA stands for docosahexaenoic acid (C22H32O2 ) .⁷⁷

Here you can see how different they are:

Image Omega-3-ALA, Omega-3-EPA, and Omega-3-DHA⁷⁸

The body makes all the DHA and EPA it needs from Alpha-Linolenic-Acid, and excess DHA and EPA is not disposed of. It stays in the body and causes imbalance.The body never makes too much EPA and DHA. It needs far more Alpha-Linolenic-Acid than it needs EPA and DHA, So there isno need to take DHAand EPA. It’s even dangerous to do so.

1.6.RDA of Alpha-Linolenic-Acid and Linoleic-Acid

The U.S Institute of Medicine recommends an Alpha-Linolenic-Acid intake of 1.6 grams per day for men and 1.1 grams per day for women…. 326-332), between 8 and 20 per cent of Omega-3-ALA is converted to EPA in humans, and between 0.5 and nine percent of Alpha-Linolenic-Acid is converted to DHA⁷⁹.

Less than 5% of the Omega-3-ALA we consume is transformed into EPA and DHA127. More than 95 % of Omega-3-ALA is used as Omega-3-ALA in the cell membranes. ⁸⁰When you take fish oil, the body can do nothing with the excess EPA and DHA, so it goes rancid and causes all sorts of inflammation, while the body makes as much EPA and DHA as it needs from Alpha Linolenic Acid, and uses every bit of Alpha Linolenic Acid in its cells. The minimum dosage is set at 1 gram a day, and the maximum at 5 grams a day.

The present Omega-6-LA requirement range is 11-12 g/day for men and 14-17 g/day for adult women (non-pregnant/lactating), and the Omega-3-ALA fatty acid recommendations are 1.1 g/day for women and 1.6 g/day for men⁸¹ When pregnant, 1.4 grams should be consumed daily, and when breastfeeding, 1.3 grams should be consumed daily. Recommended amounts for children depend on age⁸²

Vegans may need an Omega-3-ALA increase of 2.2–4.4 g/day (or 1.1 g/day/1000 Kcals) depending on the amount of Omega-6-LA in the diet in order to achieve a 4:1 Omega-6-LA- Omega-3-ALA ratio, as well as a decrease of dietary Omega-6-LA if intake of Omega-6-LA is higher than recommended⁸³

The current Recommended Adequate Intakes of omega-3-ALA for kids are:

• 0 to 12 months: 0.5 grams/day
• 1 to 3 years: 0.7 grams/day
• 4 to 8 years: 0.9 grams/day
• 9 to 13 years (boys): 1.2 grams/day
• 9 to 13 years (girls): 1.0 grams/day
• 14 to 18 years (boys): 1.6 grams/day
• 14 to 18 years (girls): 1.1 grams/day⁸⁴

Omega-3-ALA and Omega-6-LA compete for the enzymes that metabolize them into their derivatives. That is what the following illustration is about.

Image: Metabolism and dietary sources of Omega-6 and Omega-3 fatty acids. ⁸⁵

A fatty acid desaturase is an enzyme that removes two hydrogen atoms from a fatty acid, creating a carbon/carbon double bond. These desaturases are classified as:

Delta – indicating that the double bond is created at a fixed position from the carboxyl head of a fatty acid chain. For example, Δ9 desaturase creates a double bond between the ninth and tenth carbon atom from hydrophilic carboxylic acid head

• Omega – indicating the double bond is created at a fixed position from the methyl tail of a fatty acid chain. For instance, ω3 desaturase creates a double bond between the third and fourth carbon atom from the methyl end. In other words, it creates an omega-3 fatty acid.

In the biosynthesis of essential fatty acids, an elongase alternates with different desaturases (for example, Δ6desaturase) repeatedly inserting an ethyl group, then forming a double bond.⁸⁶

Omega-6 derivatives, like Arachidonic-Acid, a polyunsaturated fatty acid present in the phospholipids of cell membranes, is an important inflammatory mediator involved in many molecular and cellular functions under physiological and pathological conditions.

Omega-3 derivatives act as direct vasodilator by acting on smooth muscle to cause dilation of blood vessels. In addition, they inhibit platelet aggregation. They also suppress T cell receptor signaling and proliferation, and may play a role in resolution of inflammation. ⁸⁷

Studies have shown that EPA and DHA are important for proper fetal development, including neuronal, retinal, and immune function. EPA and DHA may affect many aspects of cardiovascular function including inflammation, peripheral artery disease, major coronary events, and anti-coagulation. ⁸⁸

The Omega 6 fatty acids are for the innate immune response, which is immediate (inflammation, fever, platelet formation), and Omega-3 is for the adoptive immune response, which is specific to the pathogen. It takes longer, but is more precise and causes no inflammation.

When Omega-3 kicks in, Omega 6 pulls back.

Image: Omega 3, 6 and 9 table⁸⁹

Image: Omega-3, 6 and 9 molecular structures, Names and Molecular structures of commonly available Omega-3, 6 and 9 fatty acids⁹⁰

Research shows Omega-3-ALA lowers the risk of heart disease, and fights cancer, inflammation, depression, dementia, and arthritis.

It improves heart health by managing cholesterol, triglyceride, and blood pressure levels^91, reduces weight and waist size, decreases liver fat and supports infant brain development,

There is even research that suggests that Omega-3-ALA can help with prion disease. It has been found to be useful against Covid-19 as well.⁹²

A study done December 8, 2020 says:

Because each antioxidant exhibits differing sub-cellular distribution, various mechanisms of action, preferential affinity for diverse types of free radicals a mixture of micronutrients containing vitamin A, mixed carotenoids, vitamin C, alpha-tocopheryl acetate, a-tocopheryl succinate, vitamin D3, alpha-lipoic acid, n-acetyl cysteine, coenzyme Q10, L-carnitine, Omega-3-fatty acids, curcumin, resveratrol, all B-vitamins, selenomethionine, and zinc is proposed.

This mixture would increase the levels of antioxidant enzymes by activating the Nrf2 pathway⁹³ and enhancing the levels of dietary and endogenous antioxidant compounds, which could lead to simultaneously reduction in oxidative stress and chronic inflammation in prion disease.

Many of these agents also activate an Nrf2 pathway that does not respond directly to oxidative stress. This allows them to act as an anti-oxidant by several distinct mechanisms.

The suggested micronutrient mixture may reduce the rate of progression prion disease in individuals who have been infected with PrPsc but have not developed the symptoms of the disease.

This mixture of micronutrients, in combination with standard care, may also be useful in decreasing the rate of progression of the disease.

Pre-clinical and clinical studies are needed to substantiate this potential role of such a mixture of micronutrients in reducing the rate of progression of prion disease.⁹⁴

The best way to get vitamin A is through Beta-carotene. ⁹⁵

You can find the best sources for vitamin C in Chapter 8.3.Beta-carotene a known anticarcinogenic, 1926

Find the best way to get Vitamin D ⁹⁶ in Chapter 7.5.2. Vitamin D Cluster: a. Vitamin D through Sunlight, b. Vitamin B5 for Co Enzyme A for cholesterol, c. Calcium, d. Magnesium, e. Vitamin K2, f. Lysine. g. Phosphorus h. Sulfuri. Zinc

Combine Curcumin with black pepper for optimum absorption ⁹⁷.

Find the B Vitamins. in the article in the footnote⁹⁸

Find the best Zinc sources ⁹⁹ in Chapter 7.5.2.i. Zinc.

1.7. Ratio’s of Omega-3-ALA and Omega-6-LA in different organs

While Omega-3-ALA and Omega-6-LA are essential fatty acids, which means the body cannot make them itself, the Omega-3-ALA and Omega-6-LA derivatives are not essential, The liver synthesizes EPA and DHA from Omega-3-ALA and ARA and G LA from Omega-6-LA. Omega-3 and Omega 6 are in all the cell membranes in a ratio from

1 Omega-3: between 1 and 2 Omega-6 in the brains to

1 Omega-3: 2,5 Omega-6 in the intestines to

1 Omega-3; 5 Omega-6 in the lungs.

1 Omega-3; 6.5 Omega-6 in the muscles.¹⁰⁰

Omega-3-ALA and Omega-6-LA in Skin, Hair and Nails

Skin and Nails

15 % of the cell membranes of skin consist of essential fatty acids, of which more than 98% is Omega-6 fatty acids and less than 2% is Omega-3 fatty acids.

The major function of the skin is to form a barrier between the internal milieu and the hostile external environment. A permeability barrier that prevents the loss of water and electrolytes is essential for life on land. The permeability barrier is mediated primarily by lipid enriched lamellar membranes that are localized to the extracellular spaces of the stratum corneum. These lipid enriched membranes have a unique structure and contain approximately 50% ceramides, 25% cholesterol, and 15% free fatty acids with very little phospholipid. ¹⁰¹

Linoleic acid (LA) is the most abundant PUFA present in the epidermis ¹⁰²

Omega-3 EFAs comprise less than 2% of total epidermal fatty acids^{103  104}

Although they do not appreciably accumulate in the skin, Omega-3 fatty acids serve an important immunomodulatory role ¹⁰⁵. Moreover, dietary supplementation can enrich long chain n-3 fatty acids in the epidermis, significantly altering the fatty acid composition and eicosanoid content of the skin . ¹⁰⁶

• Omega-6 (n-6) and omega-3 (n-3) polyunsaturated fatty acids (PUFAs) play a critical role in normal skin function and appearance. ¹⁰⁷
• Metabolism of the essential fatty acids (EFAs), linoleic acid (LA; 18:2n-6) and α-linolenic acid (ALA; 18:2n-3), is limited in the skin; long-chain derivatives of LA and ALA are therefore considered conditionally essential nutrients for skin.  ¹⁰⁸
• The omega-6 PUFAs have a particular role in structural integrity and barrier function of the skin.  ¹⁰⁹
• Both omega-6 and omega-3 PUFAs give rise to potent signaling molecules, called eicosanoids, which influence the inflammatory response in skin.  ¹¹⁰
• Both topical application and oral supplementation are effective means of delivering EFAs to the skin and systemic circulation.  ¹¹¹
• Consuming oils rich in n-6 and n-3 fatty acids can alter the fatty acid composition and eicosanoid content of the epidermis.  ¹¹²
• Dietary supplementation and topical application of certain omega-3 PUFAs attenuates UV-induced photodamage, extrinsic signs of skin aging, and inflammatory skin responses.  ¹¹³
• Dietary supplementation with certain omega-6 fatty acids alleviates symptoms associated with skin sensitivity and inflammatory skin disorders.  ¹¹⁴

Omega-6 (n-6) and omega-3 (n-3) essential fatty acids (EFAs) are crucial to skin function and appearance. Both dietary and topical supplementation with EFAs can have profound effects on the fatty acid composition and eicosanoid milieu of the skin. As a result, addition of various EFA-rich oils can modulate the inflammatory response in both dermal and epidermal layers of the skin. Supplementation with n-3 fatty acids in particular exerts protection from photodamage and photoaging. There is some evidence that n-3 supplementation adversely affects wound healing, but further research is necessary to address this question. N-6 EFAs are required for skin barrier function and structural integrity. Supplementation with n-6 fatty acids alleviates symptoms associated with skin sensitivity and inflammatory skin disorders. The mechanism by which EFAs influence skin reactions is likely through changes in the ratio of pro- and anti-inflammatory eicosanoids derived from EFA precursors. N-6 and n-3 fatty acids compete for the same enzymes; thus supplementation with specific EFAs can alter the corresponding metabolites, significantly influencing skin function and appearance. ¹¹⁵

Nails are similar to skin.¹¹⁶ and so the same rules apply: Omega-6-LA for growth, Omega-3-ALA against inflammation. ¹¹⁷

Hair

 Omega-6-LA, orLinoleic Acid treatment also increases several growth factors, such as vascular endothelial growth factor, insulin-like growth factor-1, hepatocyte growth factor, and keratinocyte growth factor, in a dose-dependent manner. Besides,  Omega-6-LA significantly inhibits Dickkopf-related protein expression (DKK-1), a primary alopecia signaling by dihydrotestosterone. Omega-6-LA treatment may alleviate a testosterone-induced signaling molecule and induces HFDPCs growth by activating Wnt/β-catenin signaling. ^{118 119}

1.7.a. The first meal of the day, Eat Parent Omega-3-ALA and Omega-6-LA in the same ratio as the organ you want to heal.

It would make sense to me that you should eat them in that ratio as well, depending upon what you are suffering from, and indeed, studies show what you would expect: the ratio depends on the disease you are trying to treat or prevent.¹²⁰

Based on this study, that is:The importance of the ratio of omega-6/omega-3 essential fatty acids

A P Simopoulos , published in October of 2002 on PubMed1¹²¹

1:4 for cardiovascular disease and it is also associated with a 70% decrease in total mortality, so that is 1 tablespoon of flax seeds and 4 table spoons of sunflower seeds.

1:2,5 reduced rectal cell proliferation in patients with colorectal cancer. So that’s 1 tablespoon of flax seeds and 2,5 tablespoons of sunflower seeds, whereas a ratio of 1: 4 with the same amount of Omega-3 PUFA ((Poly Unsaturated Fatty Acid) had no effect. Hemp seeds already have this ratio.

1:2,5 in women with breast cancer is associated with decreased risk. That’s 1 tablespoon of flax seeds and 2,5 tablespoons of sunflower seeds. Hemp seeds already have this ratio.

A ratio of between 1: 2 and 1:3 suppresses inflammation in patients with rheumatoid arthritis,That’s 1 tablespoon of flax seeds and between 2 and 3 tablespoons of sunflower seeds.

A ratio of 1:5 has a beneficial effect on patients with asthma, That corresponds with 1 tablespoon of flax seeds and 5 tablespoons of sunflower seeds. whereas a ratio of 1:10 has adverse consequences.

No ideal ratio for eyes is given, but given the fact that eyes do need a high amount of DHA and EPA and given the relation between eyes and brains ¹²², and seeing how important DHA and EPA are to eyes, and those are Omega-3-ALA derivatives, probably 1:between 1 and 2 ¹²³would be a good one to go by, so that is one tablespoon of flax seeds for every 1,5 tablespoons of sunflower seeds.

You get a feel for it, since the right balance makes you feel wonderful, but too much Omega-6-LA gives you chest pains and too much Omega-3-ALA can give headaches, so then you can adjust the balance accordingly. So if you feel chest pains, heighten Omega-3-ALA levels by taking some extra flax seeds. And if you feel light headed or have a head ache, take some extra Omega-6-LA by taking some extra sunflower seeds, keeping the 5 gram max for Omega-3-ALA, which is 2, 5 table spoons of flax seed into account.

Remember. the minimum RDA (Recommended Daily Allowance) of Omega3 ALA is 1 gram, the maximum is 5 grams.

1 tablespoon of flax seed has 2 grams of Omega-3-ALA and half a gram of Omega-6-LA.

So the minimum amount of 1 gram of Omega-3-ALA daily corresponds to half a tablespoon of flax seed, and the maximum amount for Omega-3-ALA is set at 5 grams a day, which translates to 2,5 tablespoons of flax seeds.

The recommended ratio between Omega-3-ALA and Omega-6-LA is between 1:2,5 and 1:6.5 according to the disease you are trying to treat or prevent.

Now, conveniently, Sunflower seeds have 2 grams of Omega-6-LA per tablespoon.

So that makes them ideal to balance the Omega-3-ALA in flax seeds and Omega-6-LA in sunflower seeds with one another.

My favourite way: eat raw organic flax seeds for Omega-3-ALA and raw organic sunflower seeds for Omega-6-LA with breakfast.¹²⁴

One tablespoon full of flax seeds has 2 grams of Omega-3-ALA and one tablespoon full of sunflower seeds has 2 grams of Omega-6-LA.¹²⁵

But there is also some Omega-6-LA in flax seeds

The seeds with Omega-3-ALA have some Omega-6-LA as well. Here you see in which ratio’s:

Food	Omega-3–ALA: Omega– 6–LA Ratio
Flax seeds	4:1
Hemp seeds	1:2.5
Chia seeds	3:1

So next to 2 grams of Omega-3-ALA, a tablespoon of flax seeds contains 0.50 grams of Omega-6-LA.

On the other hand, there is hardly any Omega-3-ALA in sunflower seeds.

So this is what it would look like if you would want to get the right dose of Omega-3-ALA and Omega-6-LA from flax seeds and sunflower seeds:

Omega-3: 6 balance in organs:
organ	Omega-3	Omega 6	with flax seeds and sunflower seeds
brains	1	Between 1 and 2	1 tablespoon of flax seeds, 1.5 tablespoons of sunflower seeds
eyes	1	Between 1 and 2	1 tablespoon of flax seeds, 1.5 tablespoons of sunflower seeds
breast	1	2,5	1 tablespoon of flax seeds, 2 tablespoons of sunflower seeds
colon	1	2,5	1 tablespoon of flax seeds, 2 tablespoons of sunflower seeds
bones a	1	Between 2 and 3	1 tablespoon of flax seeds, between 2 and 2.5 tablespoons of sunflower seeds
heart	1	4	1 tablespoon of flax seeds, 3.5 tablespoons of sunflower seeds
lungs	1	5	1 tablespoon of flax seeds, 4.5 tablespoons of sunflower seeds
muscles	1	6,5	1 tablespoon of flax seeds, 5.5 tablespoons of sunflower seeds

There are other options for Omega-3-ALA and Omega-6-LA sources. You can find them, here¹²⁶ and here ¹²⁷in the Omega chart. ¹²⁸

Pumpkin seeds¹²⁹ instead of sunflower seeds for Omega-6-LA for example:

Pumpkin seeds are also known as “pepita” — a Mexican Spanish term.

Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought at the supermarket don’t have a shell.

These shell-free seeds are green, flat and oval.

One ounce (28 grams) of shell-free pumpkin seeds has roughly 151 calories, mainly from fat and protein.

1-ounce (28-gram) serving of pumpkin seeds contains (1):

Fiber:1.7 grams

Carbs: 5 grams

Protein: 7 grams

Fat: 13 grams (of which Monounsaturated fat:4 grams Omega-6 LA: 6 grams)

Calories: 151

Vitamin K: 18% of the RDI

Phosphorus:¹³⁰ 33% of the RDI

Manganese: 42% of the RDI

Magnesium: 37% of the RDI

Iron: 23% of the RDI

Zinc: 14% of the RDI

Copper: 19% of the RDI

They also contain a lot of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.

Pumpkin seeds and seed oil also pack many other nutrients and plant compounds that have been shown to provide health benefits.

These are the contents of an ounce of pumpkin seeds:

1 US tablespoon of pumpkin seeds weighs 7.44 grams.

So the Omega-6-LA content of 1 tablespoon of pumpkin seeds is 6/ 28×7.44= 1.5 grams Omega-6-LA.

there is 0.2 grams of Omega-6-LA per gram of pumpkin seeds.

So you need about 1.25 table spoons of pumpkin seeds to get to 2 grams of Omega-6-LA,

To get the 1:4 Omega-3-ALA to Omega-6-LA ratio, your would need about 3.25 table spoons of pumpkin seeds with every table spoon of flax seeds.

1.8. Other Omega-3-ALA seed sources:

Besides flax seeds, walnuts, and chia seeds¹³¹ are mentioned as Omega-3 sources.

One ounce (28 grams) of chia seeds provides 4,9 g of ALA Omega-3 fatty acids,

That comes to 4,9 divided by 28 equals 0.18 grams of Omega-3 per gram of chia seed. The recommended daily intake is between 2 and 5 grams

A tablespoon of chia seeds is 10.2 grams. and has 10.2×0.18 = 1.8, just below the 2 gram marker.

So you need about 1.25 table spoon of chia seeds to get to 2.2 grams of Omega-3-ALA.

One ounce (28 grams) of hemp seeds contains 6 grams of Omega-3-ALA.

One tablespoon of hemp seeds is 10 grams, ¹³² and has 2.1 grams of Omega-3-ALA.

Each half-cup (78-gram) serving of cooked Brussels sprouts contains 135 mg of ALA, or up to 12% of the daily recommended intake.

That means you would have to eat a kilo of Brussels sprouts and you still would not get to 2 grams of Omega-3-ALA.

So nuts and seeds are the best source of Omega-3-ALA. and Omega-6-LA. Who else has to think of Genesis 1:29?¹³³

Oils¹³⁴

If you want to use sesame oil instead of sunflower seeds as an Omega-6-LA source, please make sure to use cold pressed oil from raw sesame seeds.

The minimum RDA of Omega-3-ALA is 1 gram, the maximum is 5 grams. Flax seed has 2 grams of Omega-3-ALA per tablespoon. So the minimum amount of 1 gram of Omega-3-ALA corresponds to half a tablespoon of flax seed. and the maximum  amount for Omega-3 is set at 5 grams a day, which translates to 2,5 tablespoons of flax seeds.

According to the following chart, one tablespoon of Sesame oil contains about 5,5 grams of Omega 6, which means Sesame oil has 2,5 times more Omega-6-LA than flax seed has Omega-3-ALA,

All values are per tablespoon and based on the USDA’s Food Composite Database (1)

one tablespoon of organic cold pressed Sesame oil weighs  ¹³⁵ 17 grams¹³⁶

That contains

ALA	0.00405 g
LA	5.576 g

So with 1 tablespoon of flax seeds, you have 2 grams of Omega-3, and with one tablespoon of sesame oil, you have 5,5 grams of Omega 6,LA which gives you a 1: 2,25 ratio of Omega-3 to omega 6.

With one table spoon of flax seed, you would need 1.4 tablespoons of sesame oil to get to a 1:4 Omega-3-ALA: Omega-6-LA ratio.

The recommended ratio between Omega-3-ALA and Omega-6-LA is between 1:1 and 1:2,5 according to some sources and 1:1 to 1:4 according to others, but science has shown that eating Omega-3-ALA and Omega-6-LA in the same balance as the organs that are troubling you gives the most benefit. The Omega-3: 6 ratio in organs varies between 1:2,5 and 1.6,5. If you look that up you can find the Omega-3 to omega 6 ratios in different organs and adjust the ratio in which you take Omega-3 to omega 6 with that, and take the ratio that corresponds with the organs that need most care. If you have heart problems, 1:4, lung problems 1:5.

For instance, in the heart the Omega-3-ALA to 6 LA ratio is 1:4. Translated to flax seeds and sunflower seeds, that would be 4 tablespoons of sunflower seeds for every tablespoon of flax seeds. With Sesame oil that would be 1,5 tablespoons of Sesame oil with every tablespoon of flax seed to get the 1:4 ratio Omega-3 to omega 6.

What about sesame seeds?¹³⁷

Food	Serving Size (g)	Omega3 Alpha Linolenic Acid (mg)	Omega 6 Linoleic-Acid (mg)	Omega-3 -ALA: Omega-6-LA ratio
Sesame seeds, whole, dried	100	376 mg is 0. 376 g	21372 mg is 21.372 g	1: 56.8

1 tablespoon of sesame seeds is equal to 8.87 grams.

That means it contains about 4 grams of Omega-6-LA.

One table spoon of flax seed and one table spoon of sesame seeds gives you a 1:2 ratio of Omega-3-ALA; Omega-6-LA.

A tablespoon of sesame seed has 4 grams of Omega-6-LA, so that’s 1:2 Omega-3-ALA to Omega-6-LA ratio if you take that with a tablespoon of flax seed. If you want a 1:4 ratio, you need to take 2 tablespoons of sesame seeds with every table spoon of flax seeds.

Always pay close attention to how you feel and play with the balance until you feel your best.

To recapitulate:

This is the balance in which Omega-3 and Omega-6 is found in the cell membranes of the cells in organs. Eating Omega-3-ALA and Omega-6-LA in that balance often heals ailments in those area’s:

Omega-3-ALA to Omega-6-LA balance in different body tissues and organs:

organs	Omega-3-ALA	Omega-6-LA
brain138	1	Between 1 and 2
eyes	1	Between 1 and 2
breast	1	2,5
colon	1	2,5
bones	1	Between 2 and 3
heart	1	4
lungs	1	5
muscles	1	6.5

This is the balance in which Omega-3 and Omega 6 are found naturally in foods:

Food	Omega-3-ALA: Omega–6–LA Ratio
Flax Seeds	4:1
Hemp Seeds	1:2.5
Chia Seeds Walnuts	3:1 1:4

2 grams of Omega-3-ALA	2 grams of Omega-6-LA
1 tablespoon (10 grams) of flax seeds	1 tablespoon (10 grams) of sunflower seeds
A little under 1 tablespoon of hemp seeds	half a tablespoon of hemp seeds
1 tablespoon of chia seed	½ tablespoon of sesame seeds
	1 teaspoon of sesame seed oil
	1 ¼ tablespoon of pumpkin seeds

Here are some of the Omega-3-ALA and Omega-6-LA rich foods along with how much extra Omega 6 you have when you have 2 grams of Omega-3-ALA and how much extra Omega-3-ALA you get with 2 grams of Omega-6-LA, so you know what to add to it to get the balance right.

Just to be sure, I left out the ones that need to be heated, all though it seems that Omega-6-LA can take heat. After all, there is Omega-6-LA in organic, cold pressed olive oil, and that hardly forms transfats when heated¹³⁹. And while the Omega-3-ALA derivatives DHA and EPA cannot be heated at all, and deteriorate at temperatures as low as 50 degrees Celsius,

Flaxseed oil,which is rich in Alpha Linolenic Acid, starts breaking down at 107 degrees Celsius and starts oxidizing when exposed to light for more than a few hours.¹⁴⁰

Another reason to prefer nuts and seeds, in which the oil is preserved.

1.9. Omega charts¹⁴¹

1.9. 1. Omega-3-ALA in seeds and oils

ib	Food Omega-3-ALA in descending order	Omega-3-ALA: Omega–6- LA Ratio	How much has 2 grams of Omega-3-ALA	Extra Omega -6 -LA in grams	How much has 2 grams of Omega-6-LA	Extra Omega-3 -ALA in grams	How many grams are in 1 tablespoon
	Seeds
	Flax seeds	4:1	10 grams is 1 tbsp	0.5	40 grams is 4 tbsps	8	10
	Chia seeds	3:1	11.4 grams is 1.12 tbsps	0.6	34.5 grams is 3.38 tbsps	6	10.2
	Hemp seeds	1:2.5	10 gr is 1 tablespoon of hemp seeds	5	4 grams 0.4 tablespoons	0.8	10
	Mustard seeds	1:1	61 grams is 5.55 tbsps	2	61 grams is 5.55 tablespoons	2	11
	Nuts
	Walnuts	1:4.2	22.02 grams is 3.5 tbsps	8.4	5.25 grams is 0.84 tbsps	0.48	6.25
	Oils
	Flaxseed oil	3.6:1	4.2 grams is 0,28 tbsps	0.036	7 grams is 1/2 tbsp	7.2	14
	Hemp seed oil	1:2.5	9.09 grams is 0.649 tbsps	5	3.636 grams is 0.25 tbsps	0.8	14
	Walnut oil1	1:4.2	20 grams is 1.4 tbsps	8.4	4.7 grams is 0.33 tbsps		14
	Mustard oil	1:1	35 grams is 2.5 tbsps	2	35 grams is 2.5 tbsps	2	14

Many Poly unsaturated Omega-3-ALA oils go rancid quickly and are sensitive to light and heat, so store them cool and dark and pay attention to the expiration date, and especially to your nose and tastebuds. If it smells bad it is, bad no matter whjat the expiratiion date says. Something may have gone wrong somewhere. So don’t take the risk, just don’t eat itif it’s not fresh and good. Oils can’t be reheated or reused. The fats turn into transfats¹⁴² and they become toxic instead of healthy¹⁴³. So the seeds are always to be preferred, and even if you soak those or grind the, you need to consume them within 20 minutes, or they too become unhealthy.

Also beware when you give them and in which balance with Omega-6-LA. Omega-3-ALA competes with Omega–6-LA for enzymes, and that can be problematic during labour, when the Oxytocin Omega-6-LA gives cannot be sufficiently produced for labor. Omega-3-ALA overload can also cause immune function impairment when Omega-6-LA is crowded out and thus cannot provide the necessary immediate immune response.

So eat the right balance of Omega–3-ALA and Omega-6-LA for the organs you are targeting during breakfast and eat as much Omega-6-LA as you like during the rest of the day. It will only strengthen your gut lining, artery lining, skin, hair and nails

When you feel your heart, take some extra Omega-3-ALA. It dilutes your arteries and thins your blood and prevents blood clots. ¹⁴⁴

If you have a head ache, take some extra Omega-6-LA, like sunflower seeds, A higher intake of linoleic acid may protect against ischemic stroke, possibly through potential mechanisms of decreased blood pressure, reduced platelet aggregation, and enhanced deformability of erythrocyte cells. ¹⁴⁵

1.9.2. Omega-6-LA in seeds

Food Omega-6-LA in descending order	Omega-3-ALA: Omega–6 -LA Ratio	how much has 2 grams of Omega-3-ALA	Extra Omega -6 -LA in grams	How much has 2 grams of Omega-6-LA	Extra Omega-3 -ALA in grams	How many grams are in 1 tablespoon
Seeds
Hemp seeds	1:2.5	10 gr is 1 tablespoon of hemp seeds	5	4 grams 0.4 tablespoons	0.8	10
Poppy seeds	1:103.6	733 grams is 80.90 tbsps	11.55	7 grams is 0.77 tbsps	0.019	9.06
Sunflower seeds	1:311.5	2702.7 grams is 333 tbsps	621.31	8.7 grams is 1.04 tbsps	0.0064	8.31
Sesame seeds	1:56,8	531.6 grams is 63.54 tbsps	113.6	9.35 gr is 1.05 tbsps	0.035	8.87
Pumpkin seeds	1:113.8	2597.40 grams is 349.11 tbsps	227.6	22.83 gr is 3.07 tbsps	17	7.44
Chia seeds	3:1	11.4 grams is 1.12 tbsps	0.6	34.5 grams is 3.38 tbsps	6	10.2
Flax seeds	4:1	10 grams is 1 tbsp	0.5	40 grams is 4 tbsps	8	10
Mustard seed	1:1	61 grams is 5.55 tbsps	2	61 grams is 5.55 tablespoons	2	11

1.9.3.Omega-6-LA in Nuts

Food Omega-6-LA in descending order	Omega-3-ALA: Omega–6 -LA Ratio	how much has 2 grams of Omega-3-ALA	Extra Omega -6 -LA in grams	How much has 2 grams of Omega-6-LA	Extra Omega-3 -ALA in grams
Nuts
Walnuts	1:4.2	22.02 grams is 3.5 tbsps	8.4	5.25 grams, is 0.84 tbsps	0.48
Brazil nuts	Only have Omega 6	n.a.	n.a.	8.4 grams is 1.03 tbsps	n.a.
Pecans	1:20.9	203 grams is 31.23 tbsps	41.85	9.7 grams is 1.49 tbsps	0.09
Peanuts	1:5000	n.a.	n.a.	12.5 grams is 1.59 tbsps	n.a.
Pistachio’s	1:52	787 grams is 84 tbsps	67.2	15.15 grams is 1.6 tbsps	00.38
Hazelnuts	1:90	2298 grams is 283 tbsps	61.5	25.53 grams is 3.14 tbsps	0.02
Coconut, raw	Only has some omega 6	n.a.	n.a	546448 is 97 tablespoons, the meat of 1 coconut is 453 grams

1.9.4.Omega-6-LA in oils

Oils Omega-6-LA in descending order	Omega-3-ALA: Omega–6-LA Ratio	How much has 2 grams of Omega-3-ALA	Extra Omega -6-LA in grams	How much has 2 grams of Omega-6-LA	Extra Omega-3 -ALA in grams	How many grams are in 1 tablespoon
Oils
Pumpkin seed oil	1:113.8	367.05 grams is 23.21	227.6	3.12 grams is 0.22 tbsp	0.017	14
Hemp seed oil	1:2.5	9.09 grams is 0.649 tbsps	5	3.636 grams is 0.25 tbsps	0.8	14
Sesame seed oil	1:56,8	265.02 grams is 18.93 tbsps	113.6	4.66 grams is 1/3 tbsp	0.035	14
Walnut oil	1:4.2	20 grams is 1.4 tbsps	8.4	4.7 grams is 0.33 tbsps	1	14
Flaxseed oil	3.6:1	4.2 grams is 0,28 tbsps	0.036	7 grams is 1/2 tbsp	7.2	14
Olive oil	1:12.8	272 grams is 19.42 tbsps	25.9	21 grams is 1.5 tbsps	0.01	14
Avocado oil	1:13	1492 grams is 110.51 tbsps	26.17	114 grams is 8.4 tbsps	0.15	13.5

1.10. Omega’s in Eggs, present but not ideal

Omega-3 ALA: Omega-6-LA ratio in Eggs is 1:33.2 and eggs have many saturated fats

Eggs are a special story. Here are the numbers for eggs according to how they are prepared:

You can’t eat eggs¹⁴⁶ raw because they have proteins which block vitamin B7, also called Biotin. Biotin contributes to normal energy metabolism and to the maintenance of normal skin, hair, and nervous system function. The biotin binding protein in raw egg white is called Avidin. ¹⁴⁷It was discovered by Esmond Emerson Snell (1914–2003). This discovery began with the observation that chicks on a diet of raw egg white were deficient in biotin, despite availability of the vitamin in their diet. It was concluded that a component of the egg-white was sequestering biotin which Snell verified in vitro using a yeast assay. Snell later isolated the component of egg white responsible for biotin binding, and, in collaboration with Paul György, confirmed that the isolated egg protein was the cause of biotin deficiency or “egg white injury”. At the time the protein had been tentatively named avidalbumin (literally, hungry albumin) by researchers at the University of Texas.[The name of the protein was later revised to “avidin” based on its affinity for biotin (avid + biotin).¹⁴⁸  Raw egg yolks have another biotin binding protein.¹⁴⁹

1.11. Misty Meat

The Inuit are evidence that there must be Parent Omega-3-ALA and Omega-6-LA in meat. After all, they have no access to seeds for the most part of the year.

Hunted animals, including birds, caribou, seals, walrus, polar bears, whales, and fish provide all the nutrition for the Inuit for at least 10 months of the year. And in the summer season people gather a few plant foods such as berries, grasses, tubers, roots, stems, and seaweed.¹⁵⁰

Poultry products show a high content of Omega-6 acids (19.54%) and low content of stearic (8.22%) acid. Pork, poultry products, and beef liver presented a considerable amount of ^{Linoleic-Acid} 11.85%, 19.54%, and 12.09%, respectively ¹⁵¹.

Ptarmigan was one of the only land birds regularly eaten by Inuit. This bird helped to improve an otherwise meager subsistence diet throughout the winter until caribou hunting began in springtime.¹⁵²

The primary EFA for birds is Linoleic-Acid, as it is for mammals¹⁵³ A total of 52 samples from six wildlife species were collected in the areas of Chisasibi, Waswanipi and Mistissini, of which 35 were from birds (white partridge and Canada goose) and 17 were from land animals (beaver, moose, caribou and black bear). Results: Alpha-Linolenic-Acid (ALA) was the most common n-3 polyunsaturated fatty acid (^PUFA) in all samples except for the black bear flesh, in which it was docosapentaenoic-acid (DPAn-3). In white partridge, beaver and caribou flesh, PUFAs (mainly n-6) were the most common category of fats while in goose, moose and black bear flesh, monounsaturated fatty acids (MUFAs) predomin. .

To be complete I will mention meat and fish ratio’s of Omega-3: Omega 6 as well, but with these it is not clear which percentage is Parent Omega-3 and Omega 6, and which percentage is it’s derivatives DHA, EPA and ARA.

1.11.a. Meat, not an ideal Omega source¹⁵⁴

Meat	Serving size	Omega-6 (%)	Omega-3 (%)	Omega-3: Omega-6 ratio
Kangaroo, average of all cuts and species. Measured on raw cut weight.	% of total fat	27.4	10.7	1:2.5
Beef, Angus cattle, grass-fed	% of total fatty acids	5.00	2.95	1:1.72
Beef, Angus cattle, grain-fed	% of total fatty acids	8.05	0.86	1:10.38

1.12. Why Fish is not a source of Omega-3-ALA

Fish has no Omega-3-ALA, and the Omega-3 derivatives it has, DHA and EPA, deteriorate at 48.8 degrees Celsius.

So the following is for raw fish, while many of them cannot even be eaten raw by us, so it’s useless even as a DHA and EPA source.

1.12.a. Fishy Fish¹⁵⁵

Fish	Serving size (g)	Omega-6 fatty acids (mg)	Omega-3 fatty acids (mg)	Omega-3: Omega-6  ratio
Atlantic salmon, wild, raw	100	172	2018	11.7:1
Atlantic sardines, canned in oil, drained	1 can (92 g)	3260	1362	1: 2.4
Tuna, canned in water, drained	1 can (165 g)	14.8	460	31.1:1

Tuna, canned in oil, drained	1 can (171 g)	4588	345	1: 13.3
Cod, fresh and frozen	4 oz (113 g)	100	600	6:1
Mackerel, canned, drained	1 can (361 g)	357	4970	13.9:1
Swordfish, fresh and frozen, cooked	4 oz (113 g)	300	1700	5.6:1
Crab, soft shell, cooked	4 oz (113 g)	100	600	6: 1
Lobster, cooked	4 oz (113 g)	6	120	20:1
Bluefish, fresh and frozen, cooked	4 oz (113 g)	300	1700	5.6:1
Salmon, canned, drained	4 oz (113 g)	200	2200	11:1
Smelt, rainbow	4 oz (113 g)	200	500	2.5:1
Scallops, Maine, fresh and frozen, cooked	4 oz (113 g)	100	500	5:1
Pacific herring	100 g	246	2418	9.8:1

Remember: Omega-3-ALA derivatives DHA and EPA cannot be heated at all, and deteriorate at temperatures as low as 48.8degrees Celsius,. So unless you are eating fish completely raw, the Omega 3 levels of fish are theoretical, since the heat used to prepare the fish destroys the DHA and EPA.

That’s why fish and meat are not included in the Omega-3-ALA and Omega-6-LA diagrams.

So that’s that then? The end of the Covid-19 measures?

If only.

Getting undamaged Omega-3-ALA and Omega-6-LA through diet is easy and unpatentable, so we don’t have to expect those who want to make a profit from pharmaceuticals initiate or support it.

Even doctors are failing to distinguish between the damaged and undamaged Omega-6-LA.

Even if doctors ¹⁵⁶who give an excellent explanation of how Omega-6-LA deactivates SARS CoV-2, they still use studies that confuse damaged Omega-6-LA with whole Omega-6-LA.

So the biases against dietary Omega-6-LA as well as all the misinformation need to be dealt with.

1.13. The biases against dietary Omega-3-ALA and Omega-6-LA

What are those biases?

1.That all vegetable oils are a source of Omega-6-LA.

They are not. They have often been processed to prolong their shelf life, damaging the Omega-6-LA and making it harmful instead of beneficial.178 Cold pressed organic olive oil, on the other hand has Oleuropein179 as well as Omega-

6-LA. It also works against a soar throat, and kills the virus. Mix it 1:1 with apple cider vinegar.¹⁵⁷, like you would for a salad dressing, and take some for soothing a soar throat.

2. That Omega-6-LA is harmful

It is not. Damaged Omega-6-LA is harmful, as well as not balancing Omega-6-LA with Omega-3-ALA.¹⁵⁸

3. That plant based Omega-3-ALA is inferior to fish oil, because only 5 % is absorbed in the body.

This comes from the misconception that Omega-3-ALA needs to be transformed into EPA and DHA in order to be absorbed in the body. It does not. In fact all cell membranes have Omega-3 -ALA and Omega-6-LA in ratio’s varying from anOmega-3-ALA to Omega-6-LA ratio of 1:2.5 in the brain to 1:6,5 in muscle tissue.¹⁵⁹

4. That Fish oil is a good source of Omega-3.

It is not, and not just because of the reasons mentioned in point 3. Fish oil contains no Alpha-Linolenic-Acid,the parent Omega-3 , just the Omega-3 derivatives EPA and DHA, while we need Omega-3-ALAfor our cell membranes, just as we need Omega-6-LA. The body can do nothing with excess DHA and EPA, while when we eat plant based Omega-3-ALA it makes as much as it needs and uses the rest of the Omega-3-ALA for the cell membranes. Besides, fish either contains mercury when it is caught in the wild or antibiotics and gmo’s from the food it gets if it is farmed. That aside from the environmental damage and the suffering for the fish that comes with fish consumption¹⁶⁰. Even if you would want DHA and EPA, fish is not a good source, because EPA and DHA degrade at 50 degrees Celsius.¹⁶¹

The side effects of taking EPA and DHA rather than Alpha-Linolenic-Acid are:¹⁶²

High Blood Sugar, Bleeding,  Low Blood Pressure, Diarrhea, Acid Reflux, Stroke,  Vitamin A Toxicity, Insomnia.

Beware that research papers often don’t distinguish between Alpha Linolenic Acid and EPA and DHA, while there is a big difference.

Alpha-Linolenic-Acid does not have these side effects. Just positive effects¹⁶³:

5. That LDL cholesterol is bad and that you have to take anti cholesterol medication to limit it.

LDL cholesterol works as a buffer to keep cell membrane fluidity at an optimal level in the cell membrane. The problem is that cholesterol is much worse at diffusing oxygen than unsaturated fatty acids are. So to limit the need for cholesterol it is better to eat enough Omega-3-ALA and Omega-6-LA in the right balance so cholesterol does not need to step in correct the cell membrane fluidity. Taking medication to stop cholesterol production is tackling the problem from the wrong end.

Cholesterol is also necessary for myelin formation, for Vitamin D synthesis from the sun and for the transportation of Essential Fatty Acids through the blood stream.

1.14. To Recapitulate:

Research has shown that Linoleic-Acid, locks the SARS-CoV-2 spike protein, making it unable to infect cells.

However, there are guidelines on how to take Linoleic-Acid

It must be in balance with Alpha Linolenic Acid. It must also be in an undamaged form, otherwise it will have the opposite effect. And you need to take it the same balance as is in the organs: between 1:2,5 and 1:6,5 Omega-3-ALA: Omega6 -LA. An easy way to do this is with flax seeds and sunflower seeds, because they have the same levels of Omega-3-ALA and Omega-6-LA so they are easy to tweak and take in the right balance.

Many diseases, Covid-19 included.can be seen as being caused by not taking Linoleic-Acid or taking it incorrectly.¹⁶⁴

All you need to really prevent and cure Covid-19 is sunflower seeds, flax seed seed, olive leaf, olive oil, eucalyptus globulus and mentha arvensis, all natural, readily available and inexpensive remedies that are also good for any chronic disease, like diabetes, ¹⁶⁵cardio-vascular disease, MS, gout, adhd, you name it. And for shortness of breath, plantain and grapes are wonderful because of the Benzophenone levels.¹⁶⁶

The results of a number of scientific studies suggest that Omega-3-ALA fatty acids contribute to measuring and restricting inflammatory symptoms, whereas omega-6 acids (and saturated fats) give free range to inflammatory responses and amplify allergic reactions. ¹⁶⁷

It is difficult to find out whether or not you can heat Omega-3-ALA, because DHA and EPA are highly unstable, and deteriorate already at 50 degrees Celsius.¹⁶⁸ It seems that Flaxseed oil also can’t be heated, and degrades very quickly. Some sources say within 6 weeks after having been pressed, other sources say one month after the bottle has been opened.

All sources say Omega-3-ALA cannot be heated because it is a poly unsaturated fat,¹⁶⁹ and heating causes trans fats to form¹⁷⁰,

But extra virgin Olive oil is considered an excellent cooking oil while it has Omega-6-LA, which is also a poly unsaturated fat. ¹⁷¹

Omega-3-ALA is often confused with its derivatives EPA and DHA, which cannot be heated.

Still all agree that Omega-3-ALA should not be heated. Most oils with Omega 6 are not suited for consumption, with extra virgin olive oil as the exception, which can be heated. ¹⁷²

A 1: 4 ratio of Omega-3-ALA to Omega-6-LA is generally considered the optimum.

An appropriate balance can be an efficient, effective and often necessary way to meet the body’s needs, enhance its daily functions and promote health and longevity.¹⁷³

For clear overviews of Omega-3-ALA and Omega-6-LA sources and how to eat them in the rightbalance, see chapter 7.2. Find the shortened version in chapter 7.12.d.2

7.2. Linoleic-Acid and Alpha-Linolenic-Acid

Our whole immune system hangs on two essential nutrients we need to get through diet, and that need to be eaten in the right balance: Alpha-Linolenic-Acid or Omega-3-ALA, and Linoleic Acid or Omega-6-LA.

The minimum RDA (Required Daily Allowance) of Alpha Linolenic Acid is 1 gram, the maximum is 5 grams. So 2 grams is right in the middle of those two.

Each organ has its own Omega-3-ALA:6-LA balance.

During the first meal of the day, eat Omega-3-ALA and Omega-6-LA from healthy sources in the right balance. Then for the rest of the day you can eat as much Omega-6-LA as you want.

Sunflower seeds as a Linoleic-Acid source and flax seeds as an Alpha-Linolenic-Acid source in the right balance. Usually 1 table spoon of flax seeds and 4 tablespoons of sunflower seeds a day are a good quantity and balance, but there are many other food sources for Omega-3-ALA and Omega-6-LA as you can see here:

Image: Omega-3:6 balance in organs¹⁷⁴

Hemp seeds already have the right balance for the breast and gut and walnuts already have the right balance for the heart.

Emanuel Revici and Johanna Budwig discovered that Omega-3-ALA prevents and cures cancer, and Artemis Simopoulos found that eating Omega-3-ALA and Omega-6-LA in the same balance as diseases organs cured them whereas not eating it in the same balance did not have the same effect.

So the Omega-6-LA RDA depends on the organ you want to target and on how much Omega-3-ALA you took.

Some Omega-3-ALA sources already have the right balance between Omega-3-ALA and Omega-6-LA.

As such, the dietary reference intakes for linoleic acid reports that the adequate intakes (AIs) for women and men between the ages of 19 and 50 y of age are 12 g/d and 17 g/d, respectively. The AI is based on approximate median intakes of healthy individuals in the US population. These amounts are modified to 11 g/d and 14 g/d for women and men, respectively, between the ages of 51 and 70 y of age. The Scientific Advisory Board of the American Heart Association recommends intakes between 5 and 10% of energy for adults to reduce the risk of coronary heart disease.¹⁷⁵

Linoleic acid (LA) is critical for healthy looking skin and maintaining the skin barrier.¹⁷⁶

There is no upper limit for Omega-6-LA because there is no known omega-6-LA toxicity.¹⁷⁷

Here are some tools to be able to get the right balance for each organ through natural sources:

Hemp seeds already have the right balance for the breast and gut. Walnuts already have the right balance for the heart, Mustard seeds already have the right balance for the eyes and brains.

Omega-3-ALA sources including oils. ¹⁷⁸

Chia seed oil is called a skin product, not an edible one. ¹⁷⁹ That; s why it is n9t included in the list.

You can create the right balance with Omega-6-LA for the organ you want to target using the following tool. Showing how to get to 2 grams of Omega-6-LA, which gives you a base to calculate any desired quantity to balance the Omega-3-ALA.

Another study, published in March 2015 in the Journal of Cosmetic Dermatology, revealed that consuming Omega-3-ALA Omega-6-LA along with antioxidants, acts efficiently against hair loss and improves hair density.¹⁸⁰

Concerns have been raised about higher linoleic acid consumption being harmful for heart health because of potential pro-inflammatory and thrombogenic properties. Linoleic acid can be elongated to arachidonic acid and subsequently synthesized to a variety of pro-inflammatory eicosanoids, which may increase Chronic Heart Disease risk. But this speculation is not supported by randomized controlled feeding studies, in which dietary intake of linoleic acid was not found to increase plasma levels of arachidonic acid or inflammatory markers. On the contrary, some studies have found anti-inflammatory effects of diets higher in linoleic acid compared to those higher in saturated fat. ¹⁸¹

So how does this factor in with Simopoulos’s results that showed better results when Omega-3-ALA and Omega-6-LA were eaten in the same balance as the organ you wanted healing for?

In theory a good approach could be to start the day with eating the Omega’\ s in the right balance for the organ you wish to target, and then the rest of the day as much Omega-86LA as you like, since the body has excellent ways to deal with excess Omega-6-LA, as it promotes skin, hair and nail health.

This because how Omega-3-ALA and Omega-6-LA take each others place when one of the two is in short supply may be similar to how cholesterol jumps in to correct membrane fluidity when there is a lack of essential poly unsaturated fats.

So during the first meal of the day you will want to make sure that the organs are saturated with the fats in the right balance so that one will not have to replace the other.

But the, the rest of the day you can just eat as much Omega -6- LA foods as you like. And if you get feel unwell, use some extra Omega-6-LA if you get headaches and Omega-3-ALA if you get heart aches.

Any warnings against overdosing on Omega-3-ALA and Omega-6-LA can theoretically be attributed to the fact that not all studies use proper Omega-3-ALA and Omega-6-LA sources and they don’t distinguish between the parent forms and derivative, so that’s something that still needs to be researched properly.

But since research does confirm that Omega-6-LA has no harmful effects in whatever quantity, and the body has beneficial ways to deal with any excess by strengthening hair and nails,you can eat all the Omega-6-LA you like after you had the Omega-3-ALA and Omega-6-LA for breakfast in the proper balance to prevent Omega-6 -LA to take Omega03-ALA’s place in the cell membrane and vice versa.

Nuts are the best sources of Omega-6-LA, but they are also in seeds:

Image: Omega-6-LA sources seeds and oils ¹⁸²

Image: Omega-6-LA other oils¹⁸³

Image: Omega-6-LA sources: Nuts¹⁸⁴

Another strength of Linoleic-Acid and Alpha-Linolenic-Acid is that they carry substances to the cell membranes. Revici used this with Sulfur and Imre Bergen mentioned it as a possibility for anything used to treat Covid-19.

Be an Omega Pro. When there is inflammation, take more Omega-3-ALA. Also when there is an allergic reaction. Also when you feel you may have heart problems. Just some extra flaxseed thins the blood and prevents bookd clots. The. When you have a headache, take more Omega-6-LA. Omega-6-LA is also what you want during labour, not Omega-3-ALA, because that would block the contractions, since Omega-3-ALA competes with Omega-6-LA. You have to be very aware when you take what.These are powerful tools for health and well being. Use them wisely.

Chapter 4.Essential Fatty Acids and Cell Membrane Fluidity

4.1. Introduction: Fatty acids reside in the cell membranes.

The cell membrane is made of lipids of which ^{Linoleic-Acid} and ^{Alpha Linolenic Acid185} are the only ones that can’ t be synthesized by the body. They need to be ingested.

A quarter to a third of the cell membrane is made of Essential fatty Acids, Omega 3-ALA and Omega-6-LA.

While lipids are the fundamental structural elements of membranes, proteins are responsible for carrying out specific membrane functions. Most plasma membranes consist of approximately 50% lipid and 50% protein by weight, with the carbohydrate portions of glycolipids and glycoproteins constituting 5 to 10% of the membrane mass. Since proteins are much larger than lipids, this percentage corresponds to about one protein molecule per every 50 to 100 molecules of lipid. In 1972, Jonathan Singer and Garth Nicolson proposed the fluid mosaic model of membrane structure, which is now generally accepted as the basic paradigm for the organization of all biological membranes. In this model, membranes are viewed as two-dimensional fluids in which proteins are inserted into lipid bilayers ¹⁸⁶.

This is what a eukaryotic cell membrane, like we have, looks like:

Structure of the cell membrane of a eukaryotic cell¹⁸⁷.

4.2.Functions

The plasma membrane is selectively permeable i.e. it allows only selected substances to pass through.

It protects the cells from shock and injuries.

The fluid nature of the membrane allows the interaction of molecules within the membrane. It is also important for secretion, cell growth, and division etc.

It allows transport of molecules across the membrane. This transport can be of two types:

Active transport – This transport occurs against the concentration gradient and therefore, requires energy. It also needs carrier proteins and is a highly selective process.

Passive transport – This transport occurs along the concentration gradient and therefore, does not require energy. Thus, it does not need carrier proteins and is not selective¹⁸⁸.

4,3, Membrane Fluidity

The plasma membrane is a fluid combination of phospholipids, cholesterol, and proteins. Carbohydrates attached to lipids (glycolipids) and to proteins (glycoproteins) extend from the outward-facing surface of the membrane¹⁸⁹.

The main difference between the cell membrane and plasma membrane is that the cell membrane is the boundary of the cell whereas plasma membrane can be the boundary of a cell or an organelle. Both cell membrane and plasma membrane are selectively permeable to molecules.¹⁹⁰

Carbohydrates attached to lipids (glycolipids) and to proteins (glycoproteins) extend from the outward-facing surface of the membrane¹⁹¹.

4.4.We have eukaryotic cells

A eukaryotic cell is any cell or organism that possesses a clearly defined nucleus.

The eukaryotic cell has a nuclear membrane that surrounds the nucleus, in which the well-defined chromosomes (bodies containing the hereditary material) are located.¹⁹²

Examples of organisms consisting of eukaryotic cells are plants, animals, protozoa¹⁹³, fungi.

Their genetic material is organized in chromosomes. ¹⁹⁴All eukaryotic cell membranes consist of saturated and unsaturated fatty acids, also those of plants! ¹⁹⁵

Prokaryotes are organisms whose cells lack a nucleus and other organelles.

Prokaryotes are divided into two distinct groups: the bacteria and the archaea, which scientists believe have unique evolutionary lineages.

Most prokaryotes are small, single-celled organisms that have a relatively simple structure. ¹⁹⁶

4.6. Fatty acids

Fatty acids are organic substances the molecules of which consist of a hydrophilic carboxyl head (a carbon chain, and a hydrophobic methyl tail.

4.7. Saturated fatty acids

Saturated fatty acids (SFAs) are fatty acids whose aliphatic carbon chains are fully saturated with hydrogen atoms or contain only C-C single bond and contain no C=C double bonds.

An aliphatic compound is an organic compound containing carbon and hydrogen joined together in straight chains, branched chains, or non-aromatic rings. It is one of two broad classes of hydrocarbons, the other being aromatic compounds. ¹⁹⁷

Aromatic compounds,

Aromatic compounds, are unsaturated chemical compounds characterized by one or more planar rings of atoms joined by covalent bonds of two different kinds. The unique stability of these compounds is referred to as aromaticity. ¹⁹⁸ A molecule is aromatic when it adheres to 4 main criteria:

1. The molecule must be planar, meaning two dimensional.¹⁹⁹
2. The molecule must be cyclic, or round.
3. Every atom in the aromatic ring must have a p orbital, which means that the electrons have a dumbbell shaped orbit.²⁰⁰ That looks like this.²⁰¹
4. The ring must contain pi electrons.²⁰² A pi electron is an electron which resides in the pi bond(s) of a double bond or a triple bond, or in a conjugated p orbital. ²⁰³  Pi bonds are when the lobe of one atomic orbital overlaps another. ²⁰⁴Orbital lobe (lobe): A section of orbital bordered by one or more orbital nodes.²⁰⁵  A node is a place where there is zero probability of finding an electron. ²⁰⁶

The word aliphatic comes from the ancient Greek word ἄλειφαρ, pronounced aleiphar, and which means “oil or ointment”. ²⁰⁷

Unsaturated fatty acids (UFAs) are fatty acids containing C=C double bonds.

P orbital²⁰⁸

Electron orbitals, s, p and d²⁰⁹

UFAs are again classified as monounsaturated fatty acids (MUFAs) and

MUFAs, or monounsaturated fatty acids, contain only one C=C double bond.

4.8. Polyunsaturated Fatty Acids

(PUFAs):

PUFAs, or polyunsaturated fatty acids, contain more than one C=C double bond.

Because of the presence of C-C single bonds or C=C double bonds, they have characteristic structural features and differences in physical as well as chemical properties and have significant roles in the constitution of cellular membranes.

Omega (ω) is used to denote the position of double bonds from the methyl end of the fatty acid.

Colored curved arrows =biological conversion is possible from the precursor by the actions of elongase/desaturase enzymes. Black arrow =indicates the position(s) of double bond.

Which fatty acids does it have?

The straight chain structural features of the most common fatty acids. Most of them are not essential.

Fatty A cidsynthesis starts with citrate conversion to acetyl-Coenzyme A and the malonyl-Coenzyme A, which is then elongated to form palmitate and other Fatty Acids. Key enzymes in this process are acetyl-Coenzyme A carboxylase (ACC), which catalyzes the DNL (de novo lipogenesis) limiting step reaction, and the Fatty Acid Synthase (FAS). Coenzyme A is synthesized with the help of Vitamin B5, penthonic acid. ²¹⁰Synthesis of fatty acids occurs in the cytoplasm and endoplasmic reticulum of the cell and is chemically similar to the beta-oxidation process, but with a couple of key differences.  The first of these occur in preparing substrates for the reactions that grow the fatty acid. Transport of acetyl-CoA from the mitochondria occurs when it begins to build up. Two molecules can play roles in moving it to the cytoplasm – citrate and acetylcarnitine. Joining of oxaloacetate with acetyl-CoA in the mitochondrion creates citrate which moves across the membrane, followed by action of citrate lyase in the cytoplasm of the cell to release acetyl-CoA and oxaloacetate. Additionally, when free acetyl-CoA accumulates in the mitochondrion, it may combine with carnitine and be transported out to the cytoplasm.²¹¹ All non essential fatty acids are synthesized in body with the help of Coenzyme A, which is made with the help of Vitamin B5

In this illustration, the hydrophobic methyl (CH4) tails are at the left, the carboxyl (COOH) heads are at the rig

PLA=palmitic acid, non essential,.

STA=stearic acid, non essential

OLA=oleic acid, non essential

LLA= Linoleic-Acid, or Parent Omega-6-LA, an essential fatty acid, which means it must be eaten.

LLN = α-linolenic acid or Parent Omega-3-ALA. It is essential, which means it can only be obtained from diet.

AA=arachidonic acid (a non essential Omega 6 fatty acid. Synthesized in the body from Omega 6LA)

EPA=eicosapentaenoic acid (a non essential Omega-3 fatty acid, only found in the eyes and brains. The body synthesizes it itself from Omega-3 ALA.)

DHA=docosahexaenoic acid.²¹² (a non essential Omega-3.. .The body synthesizes it itself from Omega-3 ALA.)

4.9. Cell Membrane Fluidity

The composition of a membrane affects its fluidity.

The membrane phospholipids incorporate fatty acids of varying length and saturation.

Aside from the importance for the immune system, the presence of unsaturated fatty acids is important for membrane fluidity.

Cell membrane fluidity(CMF) is a parameter describing the freedom of movement of protein and lipid constituents within the cell membrane.²¹³

In biology, membrane fluidity²¹⁴ refers to the viscosity of the lipid bilayer of a cell membrane or a synthetic lipid membrane. Lipid packing can influence the fluidity of the membrane.

The right cell membrane fluidity is important for optimum tissue oxygenation and the optimal diffusion of nutrients.

4.10. Influences on Cell Membrane Fluidity

There are multiple factors that lead to membrane fluidity. The first is the kind of fatty acids the cell membrane consists of.

4.11. Saturated Fatty Acids Decrease Cell Membrane Fluidity

Cell membrane fluidity is affected by fatty acids. Whether the fatty acids are saturated or unsaturated has an effect on membrane fluidity.

Saturated fatty acids have no double bonds in the hydrocarbon chain, and the maximum amount of hydrogen.

.In their saturated form, the fatty acids in phospholipid tails are saturated with bound hydrogen atoms and there are no double bonds between adjacent carbon atoms.

Saturated lipids result in tails that are relatively straight. Thus, if saturated fatty acids, with their straight tails, are compressed by decreasing temperatures, they press in on each other, making a dense and fairly rigid membrane.

The absence of double bonds decreases fluidity, making the membrane very rigid and tightly stacked

4.12. Unsaturated Fatty Acids and Shorter Chained Fatty Acids Increase Cell Membrane Fluidity

In contrast, unsaturated fatty acids do not contain a maximal number of hydrogen atoms, although they do contain some double bonds between adjacent carbon atoms. Unsaturated fatty acids have at least one double bond, creating a “kink” in the chain.

The double bond increases fluidity.

4.13. A double bond results in a bend of approximately 30 degrees in the string of carbons.

While the individual lipids may be more rigid, membranes made with such lipids are more fluid and have lower melting points, which means less thermal energy is required to achieve the same level of fluidity as membranes made with lipids with saturated hydrocarbon chains.

If unsaturated fatty acids are compressed, the “kinks” in their tails elbow adjacent phospholipid molecules away, maintaining some space between the phospholipid molecules.

This “elbow room” helps to maintain fluidity in the membrane at temperatures at which membranes with saturated fatty acid tails in their phospholipids would “freeze” or solidify. ²¹⁵

Lipid chains with carbon-carbon double bonds (unsaturated) are more rigid than lipids that are saturated with hydrogens, as double bonds cannot freely turn. Because of this rigidity, unsaturated double bonds make it harder for the lipids to pack together by putting kinks into the otherwise straightened hydrocarbon chain. ²¹⁷

Lipids with shorter chains are less stiff and less viscous because they are more susceptible to changes in kinetic energy du dueto their smaller molecular size and they have less surface area to undergo stabilizing London forces with neighboring hydrophobic chains.

The London dispersion force is the weakest intermolecular force. The London dispersion force is a temporary attractive force that results when the electrons in two adjacent atoms occupy positions that make the atoms form temporary dipoles. This force is sometimes called an induced dipole-induced dipole attraction. London forces are the attractive forces that cause nonpolar substances to condense to liquids and to freeze into solids when the temperature is lowered sufficiently.²¹⁸

Incorporation of particular lipids, such as sphingomyelin, into synthetic lipid membranes is known to stiffen a membrane.

Such membranes can be described as “a glass state, i.e., rigid but without crystalline order”.

4.15.Temperature

Another way to increase membrane fluidity is to heat up the membrane. Lipids acquire thermal energy when they are heated up; energetic lipids move around more, arranging and rearranging randomly, making the membrane more fluid. At low temperatures, the lipids are laterally ordered and organized in the membrane, and the lipid chains are mostly in the all-trans configuration and pack well together. So when yo get a fever, membrane fluidity increases, easing the expulsion of toxins as well as the availability of anti toxins.

The melting temperature of a membrane is defined as the temperature across which the membrane transitions from a crystal-like to a fluid-like organization, or vice versa. This phase transition is not an actual state transition, but the two levels of organizations are very similar to a solid and liquid state.

• The membrane is in crystalline phase when the level of order in the bi-layer is high and the fluidity is low.
• T_{m}}” width=”2″ height=”2″> The membrane is in liquid-crystal phase when the membrane is less ordered and more fluid.
• At 37°C, this is the state of the membrane. The correcting presence of cholesterol, however, allows for the membrane stabilization and a more compact organization
• The mosaic characteristic of the membrane helps the plasma membrane remain fluid. The integral proteins and lipids exist in the membrane as separate but loosely-attached molecules. ²²¹
• However, because of its mosaic nature, a very fine needle can easily penetrate a plasma membrane without causing it to burst. The membrane will flow and self-seal when the needle is extracted.²²²

• If saturated fatty acids are compressed by decreasing temperatures, they press in on each other, making a dense and fairly rigid membrane.
• If unsaturated fatty acids are compressed, the “kinks” in their tails push adjacent phospholipid molecules away, which helps maintain fluidity in the membrane.
• The ratio of saturated and unsaturated fatty acids determines the fluidity in the membrane at cold temperatures.
• Cholesterol functions as a buffer, preventing lower temperatures from inhibiting fluidity and preventing higher temperatures from increasing fluidity.²²³

4.16. Cholesterol corrects fluidity

Another factor that keeps the membrane fluid is cholesterol. Cell membrane fluidity is also affected by cholesterol. Cholesterol can correct the cell membrane fluidity, making it more rigid when it tends to get too fluid and making it more fluid when it tends to get too rigid,

Cholesterol lies alongside the phospholipids in the membrane and tends to dampen the effects of temperature on the membrane. Thus, cholesterol functions as a buffer, preventing lower temperatures or a high amount of saturated fats from inhibiting fluidity and preventing higher temperatures or an overdose of unsaturated fats, which can happen if you eat the derivatives rather than the parent forms, from increasing fluidity too much. Cholesterol extends in both directions the range of temperature in which the membrane is appropriately fluid and, consequently, functional. Cholesterol also serves other functions, such as organizing clusters of transmembrane proteins into lipid rafts.²²⁴

Lipid rafts are plasma membrane microdomains enriched in cholesterol and sphingolipids that are involved in the lateral compartmentalization of molecules at the cell surface. Internalization of ligands and receptors by these domains occurs via a process defined as raft-dependent endocytosis. ²²⁵

Sphingolipids are enriched in the Central Nervous System (CNS) and display multiple biological functions. They participate in tissue development, cell recognition and adhesion, and act as receptors for toxins.²²⁶

Viscosity of the membrane can affect the oxygenation of the cell²²⁷, rotation and ^diffusion of proteins and other bio-molecules within the membrane, there-by affecting their functions.

You want to prevent cholesterol from having to step in though, because cholesterol is a much worse diffuser of oxygen than fatty acids are.

It is however a very bad idea to take cholesterol inhibitors, because in doing so you sabotage the body’s mechanism of regulating cell rigidity.

4.17. The importance of oxygenation

The availability of oxygen (O2) within cells and tissues has significant biomedical implications. Indeed, cellular oxygenation is a critical parameter in tumor therapy, anesthesia, wound healing, reperfusion injury, adipose tissue dysfunction, as well as brain function and possibly neuronal hypometabolism. Tissue-level hypoxia may select tumor cells resistant to apoptosis, and hypoxic cycling may favor tumor aggression and resistance to therapy [. Moreover, hypoxia is a major barrier to progress in tissue engineering, as 3D-printed cells toward the center of engineered constructs tend to languish and die because of poor diffusional oxygen delivery. ²²⁸

Oxygen is known to play a key role in cellular energetics. Both oxidation and other forms of energy production depend on a continuous supply of oxygen to the cells. In mammals, oxygen is extracted from the atmospheric air in the lungs, and carried by the bloodstream through the circulation to the tissue, where it is utilized mainly within the mitochondria. ²²⁹

How important are the resistances to transport provided by various membranes (red blood cell, endothelial cell, parenchymal cell) along the pathway? Does oxygen cross these membranes by pure diffusion, or is the diffusion facilitated by a carrier?  ²³⁰

Krogh laid the foundation of the theory of oxygen transport to tissue. He proposed that oxygen is transported in the tissue by passive diffusion driven by gradients of oxygen tension.²³¹

Under normal conditions in human circulation, each milliliter of blood carries about 0.2 ml of oxygen. In arterial blood, about 98% of this oxygen is reversibly bound to a protein, hemoglobin, contained within the red blood cells, and the remaining oxygen is in a free form, dissolved in both blood plasma and in the hemoglobin solution inside the red blood cells. ²³²

The total amount of oxygen carried by blood as 0.204 ml of oxygen per milliliter blood. Only 1.5% of oxygen is in the dissolved form provided that hemoglobin is completely saturated. ²³³

Krogh believed that red cell cytoplasm and the cell membrane can present a large resistance to oxygen diffusion. ²³⁴ Later researchers thought the red cell membrane resistance constitutes only a small fraction of the total resistance to oxygen transport, whereas the main portion of the remaining resistance is located within the incompletely stirred diffusion boundary layer immediately outside the erythrocyte surface. ²³⁵Huxley and Kutchai ²³⁶expressed the total diffusion resistance outside the red cell cytosol as the sum of the membrane transport resistance and the diffusion boundary layer resistance. The best estimate from this study showed that only 5% of the total resistance could be attributed to the membrane. If it is assumed that all of the resistance is concentrated in the membrane, then the diffusion coefficient for oxygen in the membrane would have to be 1.2·10−7cm2/s, i.e., about 100 times smaller than in water. This conclusion would be in disagreement with the value of D for the membrane measured by the fluorescence quenching of pyrene²³⁷. This method predicted a much larger value D = 0.7·10−5 cm2/s, i.e., approximately five times smaller than in water. These results suggest that the membrane poses a negligible resistance to oxygen transport²³⁸.

In the capillaries, oxygen is transported within red cells through the solution of hemoglobin, then through the cell membrane and the blood plasma. Since cells and plasma are in motion, both convection and diffusion (free and facilitated) may be important. It was recognized early that the red cell cytosol has a finite resistance to oxygen transport, which results in a gradient of oxygen tension between the interior of the cell and the plasma surrounding the cell (Hartridge and Roughton61). In fact, the rapid-mixing experiments and their analyses discussed above suggest that both the cell interior and the plasma surrounding the cell resist oxygen diffusion, ²³⁹1. Transport in Plasma Gaps between Red Blood Cells

Oxygen in the plasma can be transported by both convection and diffusion. ²⁴⁰

Convection is the movement caused within a fluid by the tendency of hotter and therefore less dense material to rise, and colder, denser material to sink under the influence of gravity, which consequently results in transfer of heat. ²⁴¹

Diffusion, process resulting from random motion of molecules by which there is a net flow of matter from a region of high concentration to a region of low concentration²⁴².

A study from1999 could explain the different ideas about oxygen diffusion through cell membranes. It shows that cholesterol inhibits oxygen diffusion.²⁴³

A study done in 2021 concludes: The common assumption that oxygen diffuses primarily by way of aqueous pathways is challenged by contemporary understanding of cells and tissues as complex and crowded macromolecular environments. Rather, evidence to date supports a model of lipid-accelerated oxygen diffusion within membranes and lipid droplets held in close proximity by protein contacts.²⁴⁴

Osmosis can cause cell membranes to burst in case of over hydration or too little salt, or to shrivel up when there is too much salt or too little fluid.

4.18. Human cells can burst due to the effects of osmosis.

• Water will continue to flow until equilibrium is reached (when the concentration inside the cell is equal to the concentration outside the cell) or when the cell cannot take on any more water and bursts.²⁴⁵ Cytolysis, also known as osmotic lysis, occurs when a cell bursts and releases its contents into the extracellular environment due to a great influx of water into the cell, far exceeding the capacity of the cell membrane to contain the extra volume.²⁴⁶ When due to much water intake or too little salt intake the plasma becomes much less salt than the inside of the cell, the cell will keep taking up water until the concentration inside matches that of the outside. A red blood cell will swell and undergo hemolysis (burst) when placed in a hypotonic solution.
• When placed in a hypertonic solution, a red blood cell will lose water and undergo crenation (shrivel). ²⁴⁷ When a person consumes an excessive amount of water and cells in their brain start to swell, the pressure inside their skull increases. This causes the first symptoms of water intoxication, which include:

• headaches
• nausea
• vomiting

Severe cases of water intoxication can produce more serious symptoms, such as:

• drowsiness
• muscle weakness or cramping
• increased blood pressure
• double vision
• confusion
• inability to identify sensory information
• difficulty breathing

A buildup of fluid in the brain is called cerebral edema. This can affect the brain stem and cause central nervous system dysfunction.

In severe cases, water intoxication can cause seizures, brain damage, ^{a coma}, and even death²⁴⁸.

So what we eat and drink and how much we eat and drink is of essential importance to cell membrane fluidity and even cell membrane survival.

Unsaturated Fatty Acids don’t only accelerate oxygen diffusion through cell membranes, they also accelerate oxygen transportation through plasma.

Conclusion to Chapter 4

Fatty acids reside in the cell membranes.

The cell membrane is made of lipids of which ^{Linoleic-Acid} and ^{Alpha Linolenic Acid249} are the only ones that can’ t be synthesized by the body. They need to be ingested.

A quarter to a third of the cell membrane is made of Essential fatty Acids, Omega 3-ALA and Omega-6-LA.

The hydrophylic heads are on the outside and the hydrophobic tail is in the middle of the cell membrane.

Omega 3-ALA and Omega-6-LA in the cell membrane.²⁵⁰

This is the case in all eukaryotic cells, cells with a defined nucleus. All plants and animals have this.

If we are all bags of water, as Nobel Prize winner Jacques Dubochet says, then the cell membranes are the bags. They are semi-permeable bags that need a certain fluidity to let all the nutrients in and all the waste materials out.

It is very important for our health that our cell membranes become neither to fluid or to rigid.

It is also important that they are permeable.

Fluidity versus rigidity

Poly unsaturated fatty acids, like Omega-3-ALA and Omega-6-LA and their derivatives, make the cell membrane more fluid.

Saturated fatty acids, which the body makes itself, make the cell membrane more rigid.

Permeability

Transfats are even less permeable than that, and suffocate the cell.

Poly unsaturated fatty acids give the cell membrane elbow room for nutrients to pass through.

Drinking too much water can make cell membranes burst and be deadly.

Temperature

Higher temperatures make the cell membrane more fluid and permeable.

That’s the reason we have fevers when there are pathogens. So that the nutrients to heal us can pass our cell membranes easily and the waste materials can be disposed of easily.

Cholesterol acts as a correction mechanism for cell membrane fluidity. Cholesterol lies alongside the phospholipids in the membrane and tends to dampen the effects of temperature on the membrane.

Thus, cholesterol functions as a buffer, preventing lower temperatures or a high amount of saturated fats from inhibiting fluidity and preventing higher temperatures or an overdose of unsaturated fats, which can happen if you eat the derivatives rather than the parent forms, from increasing fluidity too much.

Cholesterol extends in both directions the range of temperature in which the membrane is appropriately fluid and, consequently, functional. Cholesterol also serves other functions, such as organizing clusters of transmembrane proteins into lipid rafts.

The problem with cholesterol is, however, is that it is 1000 times less permeable for oxygen.

That’s another reason why it is important to eat enough polyunsaturated fatty acids to keep cell membrane fluidity optimal.

And it is another reason why we should not sabotage cholesterol formation by taking statins. If there is nothing to be corrected, cholesterol does not need to jump in. But it is important that iris there in case it is needed, and it is always needed for so many other functions, so stopping its production is always a bad idea, while keeping the cell membrane fluidity by eating Omega-3-ALA and Omage-6-LA in the right balance is always a very good idea. hopefully now you know how!

1Glossary of terms, Docosahexaenoic Acid , Karger, 2016, P.C. Calder, Ann Nutr Metab 2016;69(suppl 1):8-21

^{https://doi.org/10.1159/000448262}, P.C. Calder,, Faculty of Medicine, University of Southampton, and NIHR Southampton Biomedical Research Centre, University Hospital Southampton NHS Foundation Trust and University of Southampton, Southampton, UK ^{https://www.karger.com/Article/Fulltext/448262}

2Omega-6 fatty acid and Arachidonic Acid (also referred to as ω-6 fatty acids or n-6 fatty acids) are a family of polyunsaturated fatty acids that have in common a final carbon-carbon double bond in th  n-6 position, that is, the sixth bond, counting from the methyl end.This is because the number of carbons from the methyl end to the first double bond is six.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7037798/

3Linoleic acid and derivatives: scale, molecular formula and structure, Dandhea, Adapted from Linoleic acid, LA molecule. Omega-6, polyunsaturated fatty acid. Structural chemical formula and molecule model, ID 232509291 © Liliya623 | Dreamstime.com, https://www.dreamstime.com/linoleic-acid-la-molecule-omega-polyunsaturated-fatty-structural-chemical-formula-model-vector-illustration-image232509291

4Linoleic-Acid, Science Direct,

https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/linoleic-acid

5Innate immune system: The innate immune system gives the primary response to invaders, as opposed to acquired immunity, which is specific to a certain invader.From Innate Immunity, Molecular Biology of the Cell. 4th edition, Alberts B, Johnson A, Lewis J, et al.

New York: Garland Science; 2002.https://www.ncbi.nlm.nih.gov/books/NBK26846/

6Omega-6 fatty acids,Mount Sinai,

https://www.mountsinai.org/health-library/supplement/omega-6-fatty-acids

7Alpha-Linolenic Acid (Ala) – Uses, Side Effects, and More, WebMD,

https://www.webmd.com/vitamins/ai/ingredientmono-1035/alpha-linolenic-acid-ala

8ALPHA-LINOLENIC ACID,Rxlist. Reviewed June 11, 2021,https://www.rxlist.com/alpha-linolenic_acid/supplements.htm

9 Metabolism of Linoleic Acid, Wikimedia, April 21, 2009, Logan Rutherford, https://commons.wikimedia.org/wiki/File:Linoleic_Acid_Metabolism.gif

10Metabolism of Alpha-Linolenic-Acid: The metabolic pathway of conversion of α-linolenic acid to DHA showing the enzymes involved.Docosahexaenoic Acid,Annals of Nutrition and Metabolism2016, Vol.69, Suppl. 1 ,November 2016, Calder P.C , Faculty of Medicine, University of Southampton, and NIHR Southampton Biomedical Research Centre, University Hospital Southampton NHS Foundation Trust and University of Southampton, Southampton, UK https://www.karger.com/Article/Fulltext/448262

11Metabolism of Alpha-Linolenic-Acid: The metabolic pathway of conversion of α-linolenic acid to DHA showing the enzymes involved. Docosahexaenoic Acid,Annals of Nutrition and Metabolism2016, Vol.69, Suppl. 1 ,November 2016, Calder P.C , Faculty of Medicine, University of Southampton, and NIHR Southampton Biomedical Research Centre, University Hospital Southampton NHS Foundation Trust and University of Southampton, Southampton, UK https://www.karger.com/Article/Fulltext/448262

12Medicine Net, medterms medical dictionary a-z list  March 29, 2021, https://www.medicinenet.com/precursor/definition.htm

13endocrine gland,An organ that makes hormones that are released directly into the blood and travel to tissues and organs all over the body. Endocrine glands help control many body functions, including growth and development, metabolism, and fertility. Some examples of endocrine glands are the pituitary, thyroid, and adrenal glands., NCI’s Dictionary of Cancer Terms NIH, National Cancer Institute, https://www.cancer.gov/publications/dictionaries/cancer-terms/def/endocrine-gland

14E.hormone,,A Gatewy to Environmental Signalling, Endocrine Disruption , Endocrine System : Types of Hormoneshttp://e.hormone.tulane.edu/learning/types-of-hormones.html

15Prolactin is a hormone made by the pituitary gland, a small gland at the base of the brain. Prolactin causes the breasts to grow and make milk during pregnancy and after birth. Prolactin levels are normally high for pregnant women and new mothers. Levels are normally low for nonpregnant women and for men, Medline Plus, https://medlineplus.gov/lab-tests/prolactin-levels/

16Glucocorticoids, Sex Hormones, and Immunity, Frontiers in Immunology, June 12, 2018, THIS ARTICLE IS PART OF THE RESEARCH TOPIC, Sex Hormones and Gender Differences in Immune Responses, https://doi.org/10.3389/fimmu.2018.01332

Oxana Bereshchenko1,2, Stefano Bruscoli1 and Carlo Riccardi1*

• 1Section of Pharmacology, Department of Medicine, University of Perugia, Perugia, Italy
• 2Department of Surgery and Biomedical Sciences, University of Perugia, Perugia, Italy

https://www.frontiersin.org/articles/10.3389/fimmu.2018.01332/full

17Inflammation, WebMD,October 15, 2020,

 Medically Reviewed by David Zelman, MD on

https://www.webmd.com/arthritis/about-inflammation

18 Functional Food and Human Health, Vibha Rani, Umesh C. S. Yadavhttps://books.google.fr/books?id=rn5yDwAAQBAJ

https://www.youtube.com/watch?v=-JOn8g8LvwE

19Eicosanoids: Formation, Function, and Subclasses,
AMBOSS: Medical Knowledge Distilled , October 22, 2018,AMBOSS is driven by its mission to empower all doctors to provide the best possible care. It aims to serve those pursuing medicine as well as those already in the field as an extensive medical knowledge resource., https://youtu.be/-JOn8g8LvwE?t=629

20Prostaglandins: The prostaglandins are a group of lipids made at sites of tissue damage or infection that are involved in dealing with injury and illness. They control processes such as inflammation, blood flow, the formation of blood clots and the induction of labour. You and Your Hormones, Society of Endocrinology, Education Resource, ,https://www.yourhormones.info/hormones/prostaglandins/

21Prostaglandins: The prostaglandins (PG) are a group of physiologically active lipid compounds called eicosanoids , having diverse hormone-like effects in animals. Prostaglandins have been found in almost every tissue in humans and other animals. They are derived enzymatically from the fatty acid Arachidonic-Acid Every prostaglandin contains 20 carbon atoms, including a 5-carbon ring. They are a subclass of eicosanoids and of the prostanoid class of fatty acid derivatives. What are Prostaglandins? Researchgate, Faris S. Kata, https://www.researchgate.net/post/What-are-prostaglandins

22hastening childbirth also: inducing contraction of uterine smooth muscle. https://www.merriam-webster.com/dictionary/oxytocic

23Prostaglandin E2 (Dinoprostone), NCBI, (The National Center for Biotechnology Information) Last Update: July 25, 2021.

Michael Xi1; Valerie Gerriets2.

Affiliations

1 California North State University

2 California Northstate University College of Medicinehttps://www.ncbi.nlm.nih.gov/books/NBK545279/

24Eicosanoids: Formation, Function, and Subclasses,
AMBOSS: Medical Knowledge Distilled , October 22, 2018,AMBOSS is driven by its mission to empower all doctors to provide the best possible care. It aims to serve those pursuing medicine as well as those already in the field as an extensive medical knowledge resource.

https://youtu.be/-JOn8g8LvwE?t=632

25Prostacyclin Prostacyclin (PGI2) is a vasodilator derived from the Arachidonic-Acid pathway after conversion by cyclo-oxygenase, Prostacyclin, Science Direct, From: Basic Science in Obstetrics and Gynaecology (Fourth Edition), 2010

https://www.sciencedirect.com/topics/medicine-and-dentistry/prostacyclin

26Prostaglandin I2 (prostacyclin), PMC, January 26, 1980, Kelton JG, Blajchman MA. Prostaglandin I2 (prostacyclin). Can Med Assoc J. 1980 Jan 26;122(2):175-9. PMID: 6988063 ; PMCID: PMC1801769.J. G. Keltonand M. A. Blajchman

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1801769/

27Vasodilators, Mayo Clinic, Mayo Clinic Staff, September 25, 2021 ,

https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure-medication/art-20048154

28 From Omega-6-LA to Prostacyclin, Adapted from: Prostacyclin Diagnosis and Treatment of Pulmonary Hypertension pp 127–138, January 26, 2017, Satoshi Akagi , https://link.springer.com/chapter/10.1007/978-981-287-840-3_10 (The orginal file said Phospholipids as root, not specifically Omega-6-LA.. But we know that Omega-6-LA is the rootof Arachidonic Acid)

29Prostaglandin synthesis from Omega-6-LA Adapted from: Prostacyclin Diagnosis and Treatment of Pulmonary Hypertension pp 127–138, January 26, 2017, Satoshi Akagi , https://link.springer.com/chapter/10.1007/978-981-287-840-3_10 (The orginal file said Phospholipids as root, not specifically Omega-6-LA.. But we know that Omega-6-LA is the rootof Arachidonic Acid)

30Regulation of Prostaglandin Synthesis, https://www.semanticscholar.org/paper/Regulation-of-Prostaglandin-Synthesis-Sorokin/0eebafb61821a5aae49cc5cb20df66b916b1313f

31 Prostaglandin (PG) synthesis  from Omega-6-LA in molecular structures,, Regulation of Prostaglandin Synthesis, Semantic Scholar, 2017,

A. Sorokin, Medicine, Corpus ID: 42445497, https://www.semanticscholar.org/paper/Regulation-of-Prostaglandin-Synthesis-Sorokin/0eebafb61821a5aae49cc5cb20df66b916b1313f

32Overview of prostaglandin (PG) synthesis, Adapted from Prostaglandins And Cancer, Researchgate, February 2006, Dingzhi Wang, Raymond N DuBois. The original file did ot mention Omega-6-LA as the source of Arachidonic Acid, and it PGE2, which causes inflammation, as the reason for tumor growth. But research from Artemis Simopoulos showed that eating Omega-5-LA in the correct balance with Omega-3-ALA stopped tumor growth. https://www.researchgate.net/figure/Overview-of-prostaglandin-PG-synthesis-and-main-functions-Arachidonic-acid-can-be_fig1_7643103

33Overview of prostaglandin (PG) synthesis, Adapted from Prostaglandins And Cancer, Researchgate, February 2006, Dingzhi Wang, Raymond N DuBois. The original file did ot mention Omega-6-LA as the source of Arachidonic Acid, and it PGE2, which causes inflammation, as the reason for tumor growth. But research from Artemis Simopoulos showed that eating Omega-5-LA in the correct balance with Omega-3-ALA stopped tumor growth. https://www.researchgate.net/figure/Overview-of-prostaglandin-PG-synthesis-and-main-functions-Arachidonic-acid-can-be_fig1_7643103

34Physiology, Thromboxane A2, NCBI, Updated: September 14, 2021, Dane Rucker, Amit S. Dhamoon., SUNY Upstate Medical University

https://www.ncbi.nlm.nih.gov/books/NBK539817/

35Thromboxane: A substance made by platelets that causes blood clotting and constriction of blood vessels. It also encourages platelet aggregation. There are two thromboxanes. Thromboxane A2 (TXA2) is active but is very unstable and has a half-life of only 30 seconds before it undergoes hhttps://www.sciencedirect.com/topics/agricultural-and-biological-sciences/platelet-aggregationydrolysis to form thromboxane B2 (TXB2) which is inactive. The thromboxanes are derived from arachidonic acid and are related to prostaglandins. Aspirin acts by inhibiting the COX enzyme from synthesizing precursors of thromboxane in platelets thereby reducing platelet aggregation.

36Thromboxane, Wikipedia, last edited October 7, 2021, at 02:33 (UTC). https://en.wikipedia.org/wiki/Thromboxane

37Platelet Aggregation, Science Direct, From: Evidence-Based Nutrition and Clinical Evidence of Bioactive Foods in Human Health and Disease, 2021https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/platelet-aggregation

38Antiatherogenic Effects of Ginger (Zingiber officinale Roscoe)

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*Father Muller Medical College, Mangalore, Karnataka, India

†Manipal University, Manipal, Karnataka, India, https://www.sciencedirect.com/topics/neuroscience/thrombocyte-aggregation

39Leukotriene Modifiers and Allergies, WebMD, October 31, 2021

By Debra Fulghum Bruce, PhD

Medically Reviewed by Minesh Khatri, MD , https://www.webmd.com/allergies/leukotriene

40Leukotrienes in gynaecology: the hypothetical value of anti-leukotriene therapy in dysmenorrhoea and endometriosis, PubMed, Mar-Apr 2000 , Abu JI, Konje JC. Leukotrienes in gynaecology: the hypothetical value of anti-leukotriene therapy in dysmenorrhoea and endometriosis. Hum Reprod Update. 2000 Mar-Apr;6(2):200-5. doi: 10.1093/humupd/6.2.200

PMID: 10782578, J I Abu 1, J C Konje, Affiliations expand, Review Hum Reprod Update, Mar-Apr 2000;6(2):200-5, https://pubmed.ncbi.nlm.nih.gov/10782578/

41LTB4 causes macrophage–mediated inflammation and directly induces insulin resistance in obesity,PMC, February 23, 2015, Li P, Oh DY, Bandyopadhyay G, Lagakos WS, Talukdar S, Osborn O, Johnson A, Chung H, Maris M, Ofrecio JM, Taguchi S, Lu M, Olefsky JM. LTB4 promotes insulin resistance in obese mice by acting on macrophages, hepatocytes and myocytes. Nat Med. 2015 Mar;21(3):239-247. doi: 10.1038/nm.3800. Epub 2015 Feb 23. PMID: 25706874; PMCID: PMC4429798. Pingping Li,#1,3 Da Young Oh,#1 Gautam Bandyopadhyay,1 William S. Lagakos,1 Saswata Talukdar,1 Olivia Osborn,1 Andrew Johnson,1 Heekyung Chung,1 Michael Maris,1 Jachelle M. Ofrecio,1 Sayaka Taguchi,1 Min Lu,1 and Jerrold M. Olefsky1,3

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429798/

42Leukotriene C4 Leukotrienes C4, D4, and E4 are cysteinyl leukotrienes that are primarily responsible for the increase in vascular permeability and contraction of bronchial smooth muscle associated with an anaphylactic reaction or an acute asthma attack.

From: xPharm: The Comprehensive Pharmacology Reference, 2007, Science Direct, https://www.sciencedirect.com/topics/chemistry/leukotriene-c4

43 Leukotriene Modifiers, Leukotriene modifiers, also called leukotriene receptor antagonists, are a group of medications. They can help prevent breathing problems associated with allergies, asthma and chronic obstructive pulmonary disease. Examples include montelukast, zafirlukast and zileuton, Cleveland Clinic, https://my.clevelandclinic.org/health/drugs/14278-leukotriene-modifiers

44Inhibition of leukotriene synthesis, pharmacokinetics, and tolerability of a novel dietary fatty acid formulation in healthy adult subjects. PubMed, March 25, 2003, Clin Ther. 2003 Mar;25(3):948-71. doi: 10.1016/s0149-2918(03)80116-9. PMID: 12852710. Marc E Surette 1, Iphigenia L Koumenis, Michelle B Edens,Kenneth M Tramposch, Floyd H Chilton, Department of Research and Development, Pilot Therapeutics Inc., Charleston, South Carolina, USA. marcs@pilott.com, https://pubmed.ncbi.nlm.nih.gov/12852710/

45

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Megan L. Sulciner, Charles N. Serhan

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46Specialized pro-resolving mediators: endogenous regulators of infection and inflammation, PMC, December 21, 2015,

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47Endogenous: growing or produced by growth from deep tissue

endogenous plant roots

2a: caused by factors inside the organism or system

suffered from endogenous depression

endogenous business cycles

b: produced or synthesized within the organism or system

an endogenous hormone, Merriam-Webster Thesaurus, https://www.merriam-webster.com/dictionary/endogenous .

48Resolving inflammation: dual anti-inflammatory and pro-resolution lipid mediators, Nature, May 2008, Charles N. Serhan, Nan Chiang & Thomas E. Van Dyke Nature Reviews Immunology volume 8, pages349–361 (2008)https://doi.org/10.1038/nri2294

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49Resolving inflammation: dual anti-inflammatory and pro-resolution lipid mediators, Nature, May 2008, Charles N. Serhan, Nan Chiang & Thomas E. Van Dyke Nature Reviews Immunology volume 8, pages349–361 (2008), https://doi.org/10.1038/nri2294

https://www.nature.com/articles/nri2294 https://www.cancer.gov/publications/dictionaries/cancer-terms/def/anti-inflammatory-agent

50anti-inflammatory agent, A drug or substance that reduces inflammation (redness, swelling, and pain) in the body. Anti-inflammatory agents block certain substances in the body that cause inflammation. They are used to treat many different conditions. Some anti-inflammatory agents are being studied in the prevention and treatment of cancer , NIH, National Cancer Institute,

https://www.cancer.gov/publications/dictionaries/cancer-terms/def/anti-inflammatory-agent

51Cell Membrane Fluidity, Science Direct, 2001,

Examples include cell membrane fluidity, receptor binding, cell-mediated transport, ion channels, eicosanoid formation, and intracellular calcium concentration [24, 33, 35, 36].From: Nutrition in the Prevention and Treatment of Disease, 2001, https://www.sciencedirect.com/topics/medicine-and-dentistry/cell-membrane-fluidity

52What Is a Myelin Sheath? WebMD, August 20, 2021, Matt Smith

Medically Reviewed by Melinda Ratini, DO, MS. https://www.webmd.com/multiple-sclerosis/myelin-sheath-facts

53Nerve cell with myelin sheath synthesized by essential fatty acids What Is a Myelin Sheath? WebMD, August 20, 2021, Matt Smith, Medically Reviewed by Melinda Ratini, DO, MS. https://www.webmd.com/multiple-sclerosis/myelin-sheath-facts

54Cell Membrane Fluidity, Science Direct, 2001,

Examples include cell membrane fluidity, receptor binding, cell-mediated transport, ion channels, eicosanoid formation, and intracellular calcium concentration [24, 33, 35, 36].From: Nutrition in the Prevention and Treatment of Disease, 2001, https://www.sciencedirect.com/topics/medicine-and-dentistry/cell-membrane-fluidity

55Cell Membrane Fluidity, Science Direct, 2001,

Examples include cell membrane fluidity, receptor binding, cell-mediated transport, ion channels, eicosanoid formation, and intracellular calcium concentration [24, 33, 35, 36].From: Nutrition in the Prevention and Treatment of Disease, 2001, https://www.sciencedirect.com/topics/medicine-and-dentistry/cell-membrane-fluidity

56Myelin Fat Facts: An Overview of Lipids and Fatty Acid Metabolism,PMC, April 9, 2020, Poitelon Y, Kopec AM, Belin S. Myelin Fat Facts: An Overview of Lipids and Fatty Acid Metabolism. Cells. 2020 Mar 27;9(4):812. doi: 10.3390/cells9040812 PMID: 32230947 PMCID: PMC7226731. Yannick Poitelon, Ashley M. Kopec, and Sophie Belin* Department of Neuroscience and Experimental Therapeutics, Albany Medical College, Albany, NY 12208, USA; ude.cma@yletiop (Y.P.); ude.cma@acepok (A.M.K.)

*Correspondence: ude.cma@snileb

, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7226731/

57Myelin Fat Facts: An Overview of Lipids and Fatty Acid Metabolism,PMC, April 9, 2020, Poitelon Y, Kopec AM, Belin S. Myelin Fat Facts: An Overview of Lipids and Fatty Acid Metabolism. Cells. 2020 Mar 27;9(4):812. doi: 10.3390/cells9040812 PMID: 32230947 PMCID: PMC7226731. Yannick Poitelon, Ashley M. Kopec, and Sophie Belin* Department of Neuroscience and Experimental Therapeutics, Albany Medical College, Albany, NY 12208, USA; ude.cma@yletiop (Y.P.); ude.cma@acepok (A.M.K.)

*Correspondence: ude.cma@snileb

, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7226731/

58Essential fatty acid deficiency and CNS myelin. Biochemical and morphological observations,PubMed, July 1978,Trapp BD, Bernsohn J. Essential fatty acid deficiency and CNS myelin. Biochemical and morphological observations. J Neurol Sci. 1978 Jul;37(3):249-66. doi:  10.1016/0022-510x(78)90207-1

PMID: 681979.B D Trapp, J Bernsohnhttps://pubmed.ncbi.nlm.nih.gov/681979/

59Effects of Alpha Lipoic Acid on Loss of Myelin Sheath of Sciatic Nerve in Experimentally Induced Diabetic Rats, PubMed, June 2018, Tasci I, Demir CF, Kuloglu T. Effects of Alpha Lipoic Acid on Loss of Myelin Sheath of Sciatic Nerve in Experimentally Induced Diabetic Rats. Med Arch. 2018 Jun;72(3):178-181. doi: 10.5455/medarh.2018.72.178-181. . PMID: 30061762; PMCID: PMC6021160. Irem Tasci 1, Caner Feyzi Demir 2, Tuncay Kuloglu 3 , Department of Neurology, Malatya Education and Research Hospital, Malatya, Turkey.

• Firat University, School of Medicine, Department of Neurology. Malatya, Turkey.
• Firat University, School of Medicine, Department of Histology, Malatya, Turekey.

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60Tolerability in the elderly population of high-dose alpha lipoic acid: a potential antioxidant therapy for the eye, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5047711/

61Alpha Lipoic Acid (ALA), WebMD, By Joseph Saling

Reviewed by Michael Dansinger, MD on February 13, 2021 https://www.webmd.com/diet/alpha-lipoic-acid-ala

62Free fatty acid binding pocket in the locked structure of SARS-CoV-2 spike protein PubMed September 21,2020, Toelzer C, Gupta K, Yadav SKN, Borucu U, Davidson AD, Kavanagh Williamson M, Shoemark DK, Garzoni F, Staufer O, Milligan R, Capin J, Mulholland AJ, Spatz J, Fitzgerald D, Berger I, Schaffitzel C. Free fatty acid binding pocket in the locked structure of SARS-CoV-2 spike protein. Science. 2020 Nov 6;370(6517):725-730. doi: 10.1126/science.abd3255. Epub 2020 Sep 21. PMID: 32958580; PMCID: PMC8050947. Epub 2020 Sep 21. PMID: 3Free2958580; PMCID: PMC8050947 Christine Toelzer, Kapil Gupta, Sathish K N Yadav, Ufuk Borucu, Andrew D Davidson, Maia Kavanagh Williamson, Deborah K Shoemark, Frederic Garzoni, Oskar Staufer, Rachel Milligan, Julien Capin, Adrian J Mulholland, Joachim Spatz, Daniel Fitzgerald, Imre Berger, Christiane Schaffitzel. Max Planck Bristol Centre for Minimal Biology, Cantock’s Close, Bristol BS8 1TS, UK. Etc. https://pubmed.ncbi.nlm.nih.gov/32958580/ ;Science, Nov 6, 2020 ;370(6517):725-730. doi: 10.1126/science.abd325, https://www.science.org/doi/10.1126/science.abd3255,

63Differential effects of adulterated versus unadulterated forms of Linoleic-Acid on cardiovascular healthPubMed, January 11, 2013, J Integr Med. 2013 Jan;11(1):2-10. doi: 10.3736/jintegrmed2013002. PMID: 23464640; PMCID: PMC5747367. Stephen D Anton 1, Kacey Heekin, Carrah Simkins, Andres Acosta, Department of Aging and Geriatric Research, University of Florida, Gainesville, Florida 32611, USA. santon@ufl.edu, https://pubmed.ncbi.nlm.nih.gov/23464640/

64Vegetable oils: which are healthy, and how should they be consumed?Scentses4d, March 14, 2021, Anna Elize,

https://scentses4d.wordpress.com/2021/03/14/vegetable-oils-which-are-healthy-and-how-should-they-be-consumed/

65Healthy Foods High in Omega-6, Nourish by WebMD, https://www.webmd.com/diet/foods-high-in-omega-6#1

66Sunflower. Dandhea, August 3, 2018

67Sunflower Seeds, Dandhea, August 29, 2021

68The confusion around Omega 3 and Omega 6, Scentses4d, September 25, 2021, Anna Elize, https://scentses4d.wordpress.com/2021/09/25/the-confusion-around-omega-3-and-omega-6/,

69Dietary Flaxseed as a Strategy for Improving Human Health, PubMed, May 25, 2019, Parikh M, Maddaford TG, Austria JA, Aliani M, Netticadan T, Pierce GN. Dietary Flaxseed as a Strategy for Improving Human Health. Nutrients. 2019 May 25;11(5):1171. doi: 10.3390/nu11051171

PMID: 31130604; PMCID: PMC6567199. Mihir Parikh 1 2 3, Thane G Maddaford 4 5 6, J Alejandro Austria 7 8 9, Michel Aliani 10 11, Thomas Netticadan 12 13 14, Grant N Pierce 15 16 17 Department of Physiology and Pathophysiology, College of Medicine, Faculty of Health Sciences, University of Manitoba, Winnipeg, MB R3E 0W3, Canada. mparikh@sbrc.ca.

• Canadian Centre for Agri-Food Research in Health and Medicine (CCARM), Albrechtsen Research Centre, St Boniface Hospital, 351 Taché Avenue, Winnipeg, MB R2H 2A6, Canada. mparikh@sbrc.ca.
• Institute of Cardiovascular Sciences, Albrechtsen Research Centre, St. Boniface Hospital, 351 Taché Avenue, Winnipeg, MB R2H 2A6, Canada. mparikh@sbrc.ca.
• Department of Physiology and Pathophysiology, College of Medicine, Faculty of Health Sciences, University of Manitoba, Winnipeg, MB R3E 0W3, Canada. tmaddaford@sbrc.ca.
• Canadian Centre for Agri-Food Research in Health and Medicine (CCARM), Albrechtsen Research Centre, St Boniface Hospital, 351 Taché Avenue, Winnipeg, MB R2H 2A6, Canada. tmaddaford@sbrc.ca.
• Institute of Cardiovascular Sciences, Albrechtsen Research Centre, St. Boniface Hospital, 351 Taché Avenue, Winnipeg, MB R2H 2A6, Canada. tmaddaford@sbrc.ca.
• Department of Physiology and Pathophysiology, College of Medicine, Faculty of Health Sciences, University of Manitoba, Winnipeg, MB R3E 0W3, Canada. aaustria@sbrc.ca.
• Canadian Centre for Agri-Food Research in Health and Medicine (CCARM), Albrechtsen Research Centre, St Boniface Hospital, 351 Taché Avenue, Winnipeg, MB R2H 2A6, Canada. aaustria@sbrc.ca.
• Institute of Cardiovascular Sciences, Albrechtsen Research Centre, St. Boniface Hospital, 351 Taché Avenue, Winnipeg, MB R2H 2A6, Canada. aaustria@sbrc.ca.
• Canadian Centre for Agri-Food Research in Health and Medicine (CCARM), Albrechtsen Research Centre, St Boniface Hospital, 351 Taché Avenue, Winnipeg, MB R2H 2A6, Canada. maliani@sbrc.ca.
• Department of Human Nutritional Sciences, Faculty of Agricultural and Food Sciences, University of Manitoba, Winnipeg, MB R3T 2N2, Canada. maliani@sbrc.ca.
• Department of Physiology and Pathophysiology, College of Medicine, Faculty of Health Sciences, University of Manitoba, Winnipeg, MB R3E 0W3, Canada. tnetticadan@sbrc.ca.
• Canadian Centre for Agri-Food Research in Health and Medicine (CCARM), Albrechtsen Research Centre, St Boniface Hospital, 351 Taché Avenue, Winnipeg, MB R2H 2A6, Canada. tnetticadan@sbrc.ca.
• Morden Research and Development Centre, Agriculture and Agri-Food Canada, Morden, MB R6M 1Y5, Canada. tnetticadan@sbrc.ca.
• Department of Physiology and Pathophysiology, College of Medicine, Faculty of Health Sciences, University of Manitoba, Winnipeg, MB R3E 0W3, Canada. gpierce@sbrc.ca.
• Canadian Centre for Agri-Food Research in Health and Medicine (CCARM), Albrechtsen Research Centre, St Boniface Hospital, 351 Taché Avenue, Winnipeg, MB R2H 2A6, Canada. gpierce@sbrc.ca.
• Institute of Cardiovascular Sciences, Albrechtsen Research Centre, St. Boniface Hospital, 351 Taché Avenue, Winnipeg, MB R2H 2A6, Canada. gpierce@sbrc.ca.

https://pubmed.ncbi.nlm.nih.gov/31130604/

70https://www.homestratosphere.com/types-of-perennial-flax-flowers/

71Flax, flower, linen flower, flax cultivation, farm, linen hd closeup, plant, flowering plant, growth, beauty in nature https://www.pxfuel.com/en/free-photo-icjhi

72Flax flower: Linen’s Journey. From Flax Field to Fabric. It’s quite a process. We love linen!Oak and Linen Home, February 12, 2021, Lisa Barron, https://oakandlinenhome.com/blogs/news/linen-s-journey-from-flax-field-to-fabric-it-s-quite-a-process-we-love-linen

73https://theoriginalgarden.com/p/seeds/flowers/annual-plants/seeds-linum-usitatissimum-common-flax

74Flax seeds, Dandhea, August 29, 2021

75Not Omega-3-ALA: Harakeke, Lin du Nouvelle-Zélande Harakeke fleurissant par l’océan, ID 61969694

 © Tangatawhenua | Dreamstime.com https://fr.dreamstime.com/photo-stock-lin-du-nouvelle-z%C3%A9lande-harakeke-fleurissant-l-oc%C3%A9an-image61969694

76 The confusion around Omega-3 and Omega-6, Scentses4d, September 25, 2021, Anna Elize https://scentses4d.wordpress.com/2021/09/25/the-confusion-around-omega-3-and-omega-6/

77The confusion around Omega-3 and Omega-6, Scentses4d, September 25, 2021, Anna Elize https://scentses4d.wordpress.com/2021/09/25/the-confusion-around-omega-3-and-omega-6/

78Omega-3-ALA, Omega-3-EPA, Omega-3-DHA, Dandhea. August 2021

79Omega-3 : ALA intakes enough for EPA/DHA levels for non-fish eaters?Nutra ingredients, USA.com, November 8, 2010, Daniel Stephens, https://www.nutraingredients-usa.com/Article/2010/11/08/Omega-3-ALA-intakes-enough-for-EPA-DPA-levels-for-non-fish-eaters

80 The confusion around Omega-3 and Omega-6, Scentses4d, September 25, 2021, Anna Elize https://scentses4d.wordpress.com/2021/09/25/the-confusion-around-omega-3-and-omega-6/

81Alpha-Linolenic and Linoleic Fatty Acids in the Vegan Diet: Do They Require Dietary Reference Intake/Adequate Intake Special Consideration? PMC, October 11, 2019, Burns-Whitmore B, Froyen E, Heskey C, Parker T, San Pablo G. Alpha-Linolenic and Linoleic Fatty Acids in the Vegan Diet: Do They Require Dietary Reference Intake/Adequate Intake Special Consideration? Nutrients. 2019 Oct 4;11(10):2365. doi: 10.3390/nu11102365 PMID: 31590264 ; PMCID: PMC6835948. Bonny Burns-Whitmore,1,* Erik Froyen,1 Celine Heskey,2 Temetra Parker,1 and Gregorio San Pablo1 1Nutrition and Food Science Department, Don B Huntley College of Agriculture, California State Polytechnic University, Pomona, CA 91768, USA; ude.ppc@neyorfbe (E.F.); moc.oohay@suoartem (T.P.); moc.liamg@olbapnasyggerg (G.S.P.)

2Nutrition Department, School of Public Health, Loma Linda University, Loma Linda, CA 92354, USA; ude.ull@yeksehc

*Correspondence: ude.ppc@omtihwsnrubb; Tel.: +1-909-869-3793

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835948/

82Alpha-Linolenic Acid (Ala) – Uses, Side Effects, and More, WebMD, https://www.webmd.com/vitamins/ai/ingredientmono-1035/alpha-linolenic-acid-ala

83Alpha-Linolenic and Linoleic Fatty Acids in the Vegan Diet: Do They Require Dietary Reference Intake/Adequate Intake Special Consideration? PMC, October 11, 2019, Burns-Whitmore B, Froyen E, Heskey C, Parker T, San Pablo G. Alpha-Linolenic and Linoleic Fatty Acids in the Vegan Diet: Do They Require Dietary Reference Intake/Adequate Intake Special Consideration? Nutrients. 2019 Oct 4;11(10):2365. doi: 10.3390/nu11102365 PMID: 31590264 ; PMCID: PMC6835948. Bonny Burns-Whitmore,1,* Erik Froyen,1 Celine Heskey,2 Temetra Parker,1 and Gregorio San Pablo1 1Nutrition and Food Science Department, Don B Huntley College of Agriculture, California State Polytechnic University, Pomona, CA 91768, USA; ude.ppc@neyorfbe (E.F.); moc.oohay@suoartem (T.P.); moc.liamg@olbapnasyggerg (G.S.P.)

2Nutrition Department, School of Public Health, Loma Linda University, Loma Linda, CA 92354, USA; ude.ull@yeksehc

*Correspondence: ude.ppc@omtihwsnrubb; Tel.: +1-909-869-3793

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835948/

84Do Kids Need Omega 3 Fats, Eat Right, August 12, 2020, Jessica Cording, MS, RD, CDN

https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/do-kids-need-omega-3-fats

85Metabolism and dietary sources of Omega-6 and Omega-3 fatty acids,adapted from Research gate , Ram Reifen, January 2008, adapted by Dandhea because the original has unhealthy Omega sources. https://www.researchgate.net/figure/Metabolism-and-dietary-sources-of-omega-6-and-omega-3-fatty-acids_fig1_249402716

86Fatty acid desaturaseA fatty acid desaturase is an enzyme that removes two hydrogen atoms from a fatty acid, creating a carbon/carbon double bond. These desaturases are classified as:

• Delta – indicating that the double bond is created at a fixed position from the carboxyl end of a fatty acid chain. For example, Δ9 desaturase creates a double bond between the ninth and tenth carbon atom from the carboxyl end.
• Omega – indicating the double bond is created at a fixed position from the methyl end of a fatty acid chain. For instance, ω3 desaturase creates a double bond between the third and fourth carbon atom from the methyl end. In other words, it creates an omega-3 fatty acid.

In the biosynthesis of essential fatty acids, an elongase alternates with different desaturases (for example, Δ6desaturase) repeatedly inserting an ethyl group, then forming a double bond, last edited on 1 October 2021,  , https://en.wikipedia.org/wiki/Fatty_acid_desaturase

87Prostaglandin E2,Prostaglandin E2(PGE2), also known as dinoprostone, is a naturally occurring prostaglandinwith oxytocic properties that is used as a medication.Dinoprostone is used in labor induction, bleeding after delivery, termination of pregnancy, and in newborn babiesto keep the ductus arteriosusopen.In babies it is used in those with congenital heart defectsuntil surgery can be carried out.[5]It is also used to manage gestational trophoblastic disease.It may be used within the vaginaor by injection into a vein. https://en.wikipedia.org/wiki/Prostaglandin_E2

89Omega 3, 6 and 9table, Similar to Nomenclature of the main fatty acids, Roles of unsaturated fatty acids (especially omega-3 fatty acids) in the brain at various ages and during ageing, The journal of nutrition, health & aging , 2004, J. Bourre,, Biology, Medicine, Semantic Scholar, https://www.semanticscholar.org/paper/Roles-of-unsaturated-fatty-acids-(especially-fatty-Bourre/21df7977eaad58861a4159ca9bda20f9e354c187/figure/0

90Omega-3, 6 and 9 molecular structures, Similar to Names and Molecular structures of commonly available omega-3, 6 and 9fatty acids, Research Gate, June 2021, https://www.researchgate.net/figure/Names-and-chemical-structures-of-commonly-available-omega-3-and-omega-6-fatty-acids_tbl1_352341146

91 15 natural ways to lower your blood pressure,Healthline, Updated on July 26, 2020, Kerri-Ann Jennings, MS, RD  Medically reviewed by Atli Arnarson Ph.D.    https://www.medicalnewstoday.com/articles/318716

92Omega-3 Fatty Acids and ^{Covid-19: A Comprehensive Review}, PubMed Central, December 8, 2020,

Infect Chemother. 2020 Dec;52(4):478-495. doi: 10.3947/ic.2020.52.4.478. PMID: 33377319; PMCID: PMC7779984, Donald Hathaway, III, Krunal Pandav,Madhusudan Patel,Adrian Riva-Moscoso, Bishnu Mohan Singh, Aayushi Patel, Zar Chi Min, Sarabjot Singh-Makkar, Muhammad Khawar Sana, Rafael Sanchez-Dopazo, Rockeven Desir, Michael Maher Mourad Fahem, Susan Manella, Ivan Rodriguez, Alina Alvarez, and Rafael Abreu, https://, Division of Research & Academic Affairs, Larkin Health System, South Miami, FL, USA.

Corresponding Author: Donald Hathaway III, BSc. Division of Research & Academic Affairs, Larkin Health System, 7031 SW 62nd Avenue, South Miami, FL 33143, USA. moc.liamg@iiiyawahtah.dlanodwww.ncbi.nlm.nih.gov/pmc/articles/PMC7779984/

93A major mechanism in the cellular defense against oxidative or electrophilic stress is activation of the Nrf2-antioxidant response element signaling pathway, which controls the expression of genes whose protein products are involved in the detoxication and elimination of reactive oxidants and electrophilic agents through conjugative reactions and by enhancing cellular antioxidant capacity.  … https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2679427/ The nuclear factor E2-related factor 2 (Nrf2) is a transcription factor that responds to oxidative stress by binding to the antioxidant response element (ARE) in the promoter of genes coding for antioxidant enzymes like NAD(P)H:quinone oxidoreductase 1 and proteins for glutathione synthesis https://pubmed.ncbi.nlm.nih.gov/22819548/

94Oxidative and Inflammatory Events in Prion Diseases: Can they Be Therapeutic Targets? PMC, November 11, 2018,

Prasad KN, Bondy SC. Oxidative and Inflammatory Events in Prion Diseases: Can They Be Therapeutic Targets? Curr Aging Sci. . 2019;11(4):216-225. doi: 10.2174/1874609812666190111100205 PMID: 30636622 PMCID: PMC6635421.

Kedar N. Prasad1,1Engage Global, 245 El Faison Drive, San Rafael, CA, USA;Address correspondence to this author at the Engage Global, 245 El Faisan Drive, San Rafael, CA 94903, USA; Tel: 415-686-6251; E-mail:ten.tsacmoc@dasarpnk*and Stephen C. Bondy2Center for Occupational and Environmental Health, Department of Medicine, University of California, Irvine, CA92697, USA

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6635421/ Http://www.ncbi.nlm.nih.gov/pmc/articles/PMC6635421/

95Beta-carotene and Vitamin A. Scentses4d, February 16, 2021, Anna Elize,

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96Vitamin D, Calcium, Magnesium, Vitamin K2, Vitamin B5, Co enzyme A, Cholesterol and Sunlight, May 29, 2019, Anna Elize, https://scentses4d.wordpress.com/2019/05/29/vitamin-d-calcium-magnesium-and-vitamin-k/Vitamin D, Calcium, Magnesium, Vitamin K2, Vitamin B5, Co enzyme A, Cholesterol and Sunlight, May 29, 2019, Anna Elize, https://scentses4d.wordpress.com/2019/05/29/vitamin-d-calcium-magnesium-and-vitamin-k/

97Curcumin’s Health Benefits, Scentses, November 21, 2020, Anna Elize,

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98B Vitamins, Scentses, February 18, 2021, Anna Elize,

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99Zinc, Scentses4d, March 7, 2021, Anna Elize, https://scentses4d.wordpress.com/2021/03/07/zinc/

100 The importance of the ratio of omega-6/omega-3 essential fatty acids. PubMed, September 11, 2002, 2002 Oct;56(8):365-79. doi: 10.1016/s0753-3322(02)00253-6. PMID: 12442909.Biomed Pharmacother. https://pubmed.ncbi.nlm.nih.gov/12442909/ Received 25 May 2002, Accepted 6 June 2002, Available online 11 September 2002, A P Simopoulos.The Center for Genetics, Nutrition and Health, Washington, DC 20009, USA. cgnh@bellatlantic.net https://www.sciencedirect.com/science/article/abs/pii/S0753332202002536?via%3Dihub

101Role of lipids in the formation and maintenance of the cutaneous permeability barrier, PubMed, November18, 2013, Feingold KR, Elias PM. Role of lipids in the formation and maintenance of the cutaneous permeability barrier. Biochim Biophys Acta. 2014 Mar;1841(3):280-94. doi: 10.1016/j.bbalip.2013.11.007. Epub 2013 Nov 18. PMID: 24262790.Kenneth R Feingold 1, Peter M Elias 2,1Metabolism Section, Medicine Service and Dermatology Service, Department of Veterans Affairs Medical Center, University of California San Francisco, San Francisco, CA 94121, USA. Electronic address: kenneth.feingold@ucsf.edu.

2Metabolism Section, Medicine Service and Dermatology Service, Department of Veterans Affairs Medical Center, University of California San Francisco, San Francisco, CA 94121, USA.

, https://pubmed.ncbi.nlm.nih.gov/24262790/

102Essential Fatty Acids and Skin Health, Linus Pauling Institute » Micronutrient Information Center, Oregon State University, https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids

103Essential function of linoleic acid esterified in acylglucosylceramide and acylceramide in maintaining the epidermal water permeability barrier. Evidence from feeding studies with oleate, linoleate, arachidonate, columbinate and alpha-linolenate, PubMed, May 17, 1985, Hansen HS, Jensen B. Essential function of linoleic acid esterified in acylglucosylceramide and acylceramide in maintaining the epidermal water permeability barrier. Evidence from feeding studies with oleate, linoleate, arachidonate, columbinate and alpha-linolenate. Biochim Biophys Acta. 1985 May 17;834(3):357-63. doi: 10.1016/0005-2760(85)90009-8. PMID: 3922424.H S Hansen, B Jensen, https://pubmed.ncbi.nlm.nih.gov/3922424/

104Metabolism of polyunsaturated fatty acids by skin epidermal enzymes: generation of antiinflammatory and antiproliferative metabolites, PubMed, January 2000, Ziboh VA, Miller CC, Cho Y. Metabolism of polyunsaturated fatty acids by skin epidermal enzymes: generation of antiinflammatory and antiproliferative metabolites. Am J Clin Nutr. 2000 Jan;71(1 Suppl):361S-6S. doi: 10.1093/ajcn/71.1.361s. PMID: 10617998., V A Ziboh 1, C C Miller, Y Cho, 1Department of Dermatology, University of California, Davis 95616, USA. vaziboh@ucdavis.edu https://pubmed.ncbi.nlm.nih.gov/10617998/

105Healing fats of the skin: the structural and immunologic roles of the omega-6 and omega-3 fatty acids, PubMed, July-August, 2010, McCusker MM, Grant-Kels JM. Healing fats of the skin: the structural and immunologic roles of the omega-6 and omega-3 fatty acids. Clin Dermatol. 2010 Jul-Aug;28(4):440-51. doi: 10.1016/j.clindermatol.2010.03.020. PMID: 20620762.Meagen M McCusker 1, Jane M Grant-Kels, Department of Dermatology University of Connecticut Health Center, 263 Farmington Avenue, MC 6230, Farmington, CT 06030, USA.https://pubmed.ncbi.nlm.nih.gov/20620762/

106Essential Fatty Acids and Skin Health, Linus Pauling Institute » Micronutrient Information Center, Oregon State University, https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids

107Essential Fatty Acids and Skin Health, Linus Pauling Institute » Micronutrient Information Center, Oregon State University, https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids

108Essential Fatty Acids and Skin Health, Linus Pauling Institute » Micronutrient Information Center, Oregon State University, https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids

109Essential Fatty Acids and Skin Health, Linus Pauling Institute » Micronutrient Information Center, Oregon State University, https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids

110Essential Fatty Acids and Skin Health, Linus Pauling Institute » Micronutrient Information Center, Oregon State University, https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids

111Essential Fatty Acids and Skin Health, Linus Pauling Institute » Micronutrient Information Center, Oregon State University, https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids

112Essential Fatty Acids and Skin Health, Linus Pauling Institute » Micronutrient Information Center, Oregon State University, https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids

113Essential Fatty Acids and Skin Health, Linus Pauling Institute » Micronutrient Information Center, Oregon State University, https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids

114Essential Fatty Acids and Skin Health, Linus Pauling Institute » Micronutrient Information Center, Oregon State University, https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids

115Essential Fatty Acids and Skin Health, Linus Pauling Institute » Micronutrient Information Center, Oregon State University, https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids

116What do skin, hair and nails have in common? Liddel Laboratories, MAY 2, 2017 BY J. TAYLOR, https://www.liddell.net/2017/05/02/skin-hair-nails-common/

117The Importance of Essential Fatty Acids, Virtual Beauty, Florence Barrett-Hill, https://www.virtualbeauty.co.nz/the-importance-of-essential-fatty-acids/

118Activation of Hair Cell Growth Factors by Linoleic Acid in Malva verticillata Seed, PubMed, April 7, 2021, Ryu HS, Jeong J, Lee CM, Lee KS, Lee JN, Park SM, Lee YM. Activation of Hair Cell Growth Factors by Linoleic Acid in Malva verticillata Seed. Molecules. 2021 Apr 7;26(8):2117. doi: 10.3390/molecules26082117. PMID: 33917070; PMCID: PMC8067726., Hwa Sun Ryu 1, JiYeon Jeong 1, Chun Mong Lee 2, Kwang Sik Lee 2, Jung-No Lee 1, Sung-Min Park 1, Yong-Moon Lee 3, https://pubmed.ncbi.nlm.nih.gov/33917070/

119 Omega-3 Versus Omega-6 Polyunsaturated Fatty Acids in the Prevention and Treatment of Inflammatory Skin Diseases, PMC, February 2020, Balić A, Vlašić D, Žužul K, Marinović B, Bukvić Mokos Z. Omega-3 Versus Omega-6 Polyunsaturated Fatty Acids in the Prevention and Treatment of Inflammatory Skin Diseases. Int J Mol Sci. 2020 Jan 23;21(3):741. doi: 10.3390/ijms21030741. PMID: 31979308; PMCID: PMC7037798. Anamaria Balić,1 Domagoj Vlašić,2 Kristina Žužul,3 Branka Marinović,1 and Zrinka Bukvić Mokos1,*,1Department of Dermatology and Venereology, University Hospital Centre Zagreb, School of Medicine University of Zagreb, Šalata 4, 10 000 Zagreb, Croatia; moc.liamg@airamanacivoj (A.B.); rh.bergaz-cbk@civoniram.aknarb (B.M.)2Department of Ophtalmology and Optometry, General Hospital Dubrovnik, Ulica dr. Roka Mišetića 2, 20000 Dubrovnik, Croatia; moc.oohay@cisalvjogamod3School of Medicine, University of Zagreb, Šalata 3, 10000 Zagreb, Croatia; moc.liamg@anitsirkluzuz,*Correspondence: moc.liamg@sokom.civkub.aknirz https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7037798/

120 The importance of the ratio of omega-6/omega-3 essential fatty acids. PubMed, September 11, 2002, 2002 Oct;56(8):365-79. doi: 10.1016/s0753-3322(02)00253-6. PMID: 12442909.Biomed Pharmacother. https://pubmed.ncbi.nlm.nih.gov/12442909/ Received 25 May 2002, Accepted 6 June 2002, Available online 11 September 2002, A P Simopoulos.The Center for Genetics, Nutrition and Health, Washington, DC 20009, USA. cgnh@bellatlantic.net https://www.sciencedirect.com/science/article/abs/pii/S0753332202002536?via%3Dihub

121 The importance of the ratio of omega-6/omega-3 essential fatty acids. PubMed, September 11, 2002, 2002 Oct;56(8):365-79. doi: 10.1016/s0753-3322(02)00253-6. PMID: 12442909.Biomed Pharmacother. https://pubmed.ncbi.nlm.nih.gov/12442909/ Received 25 May 2002, Accepted 6 June 2002, Available online 11 September 2002, A P Simopoulos.The Center for Genetics, Nutrition and Health, Washington, DC 20009, USA. cgnh@bellatlantic.net https://www.sciencedirect.com/science/article/abs/pii/S0753332202002536?via%3Dihub

122The omega-6/omega-3 fatty acid ratio: health implications, OCL – Oilseeds and fats, Crops and Lipids, September 15 , 2010, Artemis P. Simopoulos, The Center for Genetics, Nutrition and Health, 2001 S Street, NW, Suite 530, Washington DC 20009 USA, OCL,Volume 17, Number 5, Septembre-Octobre 2010, https://doi.org/10.1051/ocl.2010.0325,

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123The omega-6/omega-3 fatty acid ratio: health implications, OCL – Oilseeds and fats, Crops and Lipids, September 15 , 2010, Artemis P. Simopoulos, The Center for Genetics, Nutrition and Health, 2001 S Street, NW, Suite 530, Washington DC 20009 USA, OCL,Volume 17, Number 5, Septembre-Octobre 2010, https://doi.org/10.1051/ocl.2010.0325,

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124 Omega 3 sauce and Aloe Vera, Scentses4d, March 28, 2020, Anna Elize, https://scentses4d.wordpress.com/2020/03/28/2908/

125The confusion around Omega 3 and Omega 6, Scentses4d, September 25, 2021, Anna Elize, https://scentses4d.wordpress.com/2021/09/25/the-confusion-around-omega-3-and-omega-6/

126The confusion around Omega 3 and Omega 6, Scentses4d, September 25, 2021, Anna Elize, https://scentses4d.wordpress.com/2021/09/25/the-confusion-around-omega-3-and-omega-6/,

127The Omega chart on Nutritional Information Spreadsheets, Scentses4d, Anna Elize, https://scentses4d.wordpress.com/nutritional-information-spreadsheets/

128The Omega chart on Nutritional Information Spreadsheets, Scentses4d, Anna Elize, https://scentses4d.wordpress.com/nutritional-information-spreadsheets/

129Cups to grams converter, How Many Wiki,

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130Phosphorus, Scentses4d, April 11, 2022, Anna Elize, https://scentses4d.wordpress.com/2022/04/11/phosphorus/

1317 Enticing Health Benefits of Chia Seeds, Healthline, Updated November 11, 2021, Kris Gunnars, BSc and Lizzie Streit, MS, RDN, LD — Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds

132 Nutrition for Hemp Seeds,Souper Sage,CALORIES, PROTEIN, VITAMINS AND MORE,

https://www.soupersage.com/nutrition-calories-protein/hemp-seeds

133 Genesis 1:29: And Elohim said, “Behold, I have given to you all grass of the seed that bears seed on the face of all the Earth, and every tree that has in itself the fruit of the tree, of its seed, bearing seed; you shall have it for food. Aramaic Bible in Plain English

134 Vegetable oils: which are healthy, and how should they be consumed?Scentses4d, March 14, 2021, Anna Elize,

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135Sesame Oil: Nutrition Facts, Health Benefits and Concerns, Nutrition Advance, October 19, 2018, Michael Joseph https://www.nutritionadvance.com/sesame-oil-nutrition-benefits/

136 Sesame Oil: Nutrition Facts, Health Benefits and Concerns, Nutrition Advance, October 19, 2018, Michael Joseph https://www.nutritionadvance.com/sesame-oil-nutrition-benefits/

137 Fatty acid ratio in food, Wikipedia, February 16, 2022, https://en.wikipedia.org/wiki/Fatty_acid_ratio_in_food

138The omega-6/omega-3 fatty acid ratio: health implications, OCL – Oilseeds and fats, Crops and Lipids, September 15 , 2010, Artemis P. Simopoulos, The Center for Genetics, Nutrition and Health, 2001 S Street, NW, Suite 530, Washington DC 20009 USA, OCL,Volume 17, Number 5, Septembre-Octobre 2010, https://doi.org/10.1051/ocl.2010.0325,

https://www.ocl-journal.org/articles/ocl/full_html/2010/05/ocl2010175p267/ocl2010175p267.html

139Vegetable oils: which are healthy, and how should they be consumed?Scentses4d, March 14, 2021, Anna Elize,

https://scentses4d.wordpress.com/2021/03/14/vegetable-oils-which-are-healthy-and-how-should-they-be-consumed/

140How to Know When Flax Is Rancid, SF Gate, Healthy Eating, Healthy Meals

, Planning Meals December 9, 2018, https://healthyeating.sfgate.com/flax-rancid-11223.html

141Omega chart, Scentses4d, Anna Elize, https://scentses4d.wordpress.com/nutritional-information-spreadsheets/

142Dietary- and Trans Fats, Scentses4d, November 10, 2020, Anna Elize, https://scentses4d.wordpress.com/2020/11/10/dietary-and-trans-fats/

143https://scentses4d.wordpress.com/2021/03/14/vegetable-oils-which-are-healthy-and-how-should-they-be-consumed/

144Alpha-Linolenic-Acid, Rxlist, https://www.rxlist.com/alpha-linolenic_acid/supplements.htm

145Linoleic acid, other fatty acids, and the risk of stroke, PubMed, August 2002, Iso H, Sato S, Umemura U, Kudo M, Koike K, Kitamura A, Imano H, Okamura T, Naito Y, Shimamoto T. Linoleic acid, other fatty acids, and the risk of stroke. Stroke. 2002 Aug;33(8):2086-93. doi: 10.1161/01.str.0000023890.25066.50. PMID: 12154268., Hiroyasu Iso 1, Shinichi Sato, Utako Umemura, Minako Kudo, Kazuko Koike, Akihiko Kitamura, Hironori Imano, Tomonori Okamura, Yoshihiko Naito, Takashi Shimamoto , Department of Public Health Medicine, Institute of Community Medicine, University of Tsukuba, Ibaraki-ken, Japan. fvgh5640@mb.infoweb.ne.jp https://pubmed.ncbi.nlm.nih.gov/12154268/

146Oil content and fatty acid composition of eggs cooked in drying oven, microwave and pan, PMC,Jan 9. 2017 , Juhaimi FA, Uslu N, Özcan MM. Oil content and fatty acid composition of eggs cooked in drying oven, microwave and pan. J Food Sci Technol. 2017 Jan;54(1):93-97. doi: 10.1007/s13197-016-2439-x Epub 2017 Jan 9. PMID: 28242907; PMCID: PMC5305705. Fahad Al Juhaimi,1 Nurhan Uslu,2 and Mehmet Musa Özcan 2 , 1Department of Food Science and Nutrition, College of Food and Agricultural Sciences, King Saud University, Riyadh, Saudi Arabia

2Department of Food Engineering, Faculty of Agriculture, Selcuk University, 42031 Konya, Turkey

Mehmet Musa Özcan, Phone: +90.332.2232933, Email: rt.ude.kucles@naczom.

Corresponding author. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5305705/

147Avidin, Wikipedia, August , 20 ,2021, https://en.wikipedia.org/wiki/Avidin

148Avidin, Wikipedia, August , 20 ,2021, https://en.wikipedia.org/wiki/Avidin

149Biotin-binding protein from chicken egg yolk. Assay and relationship to egg-white avidin, August 1, 1976, Biochem J. 1976 Aug 1;157(2):395-400. doi: 10.1042/bj1570395. PMID: 962874; PMCID: PMC1163865,H B White 3rd, B A Dennison,M A Della Fera, C J Whitney, J C McGuire, H W Meslar, P H Sammelwitz PubMed https://pubmed.ncbi.nlm.nih.gov/962874/

150Extreme Nutrition: The Diet of Eskimos, Forks Over Knives,Oct 5, 2015, y John McDougall, MDhttps://www.forksoverknives.com/wellness/extreme-nutrition-the-diet-of-eskimos/

151Fatty acid composition of beef, pork, and poultry fresh cuts, and some of their processed products, PubMed, December 1998, Arch Latinoam Nutr. 1998 Dec;48(4):354-8. PMID: 10347702.

C Araujo de Vizcarrondo 1,F Carrillo de Padilla, E Martín, Facultad de Farmacia, Universidad Central de Venezuela. https://pubmed.ncbi.nlm.nih.gov/10347702/

152Hunting with my Ancestors, Ptarmigan, http://s3.amazonaws.com/isuma.attachments/hwma_-_ptarmigan_text_and_photos_from_online.pdf

153Avian Nutrition,Fats and essential fatty acids, Veterian Key, Fastest Veterinary Medicine Insight Engine, https://veteriankey.com/avian-nutrition/

154 Fatty acid ratio in food, Wikipedia, February 16, 2022, https://en.wikipedia.org/wiki/Fatty_acid_ratio_in_food

155 Fatty acid ratio in food, Wikipedia, February 16, 2022, https://en.wikipedia.org/wiki/Fatty_acid_ratio_in_food

156Coronavirus Update 112: Linoleic-Acid; Vaccines; UK COVID 19 Data, MedCram – Medical Lectures Explained CLEARLY, October 13, 2020, https://www.youtube.com/watch?v=VB06uVA97zI&t=280s

157Phenolic compounds kill the virus. See Can You Use Vinegar as a Disinfectant? Healthline, August 5, 2020 , Kirsten Nunez Medically reviewed by Deborah Weatherspoon, Ph.D., R.N., CRNA https://www.healthline.com/health/is-vinegar-a-disinfectant#products Apple vinegar contains a more complex phenolic compound profile. Apart from gallic acid and p-hydroxybenzoic acid, also catechin, syringic acid, caffeic acid and p-coumaric acid were observed. Fruit Antioxidants during Vinegar Processing: Changes in Content and in Vitro Bio-Accessibility, PMC, September 29, 2016, Bakir S, Toydemir G, Boyacioglu D, Beekwilder J, Capanoglu E. Fruit Antioxidants during Vinegar Processing: Changes in Content and in Vitro Bio-Accessibility. Int J Mol Sci. 2016 Sep 29;17(10):1658. doi: 10.3390/ijms17101658. PMID: 27690020; PMCID: PMC5085691, Sena Bakir,1,2 Gamze Toydemir,3 Dilek Boyacioglu,1 Jules Beekwilder,4 and Esra Capanoglu1,*Maurizio Battino, Academic Editor,1Department of Food Engineering, Faculty of Chemical and Metallurgical Engineering, Istanbul Technical University, Maslak, 34469 Istanbul, Turkey; moc.liamg@rikabanes (S.B.); rt.ude.uti@icayob (D.B.)

2Department of Food Engineering, Faculty of Engineering, Recep Tayyip Erdogan University, Merkez, 53100 Rize, Turkey

3Department of Food Engineering, Faculty of Engineering and Architecture, Okan University, Akfirat-Tuzla, 34959 Istanbul, Turkey; moc.liamg@ezmag.rimedyot

4Plant Research International, Wageningen UR, 6700 AA Wageningen, The Netherlands; ln.ruw@redliwkeeb.seluj

*Correspondence: rt.ude.uti@lgonapac; Tel.: +90-533-339-7938

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5085691/

158 The confusion around Omega-3 and Omega-6, Scentses4d, September 25, 2021, Anna Elize https://scentses4d.wordpress.com/2021/09/25/the-confusion-around-omega-3-and-omega-6/

159 The confusion around Omega-3 and Omega-6, Scentses4d, September 25, 2021, Anna Elize https://scentses4d.wordpress.com/2021/09/25/the-confusion-around-omega-3-and-omega-6/ Flax Seeds 101: Nutrition Facts and Health Benefits, Healthline, Updated on March 28, 2019, Adda Bjarnadottir, MS, RDN (Ice) —

https://www.healthline.com/nutrition/foods/flaxseeds Metabolism from Omega-3-ALA to DHA and EPA is not inefficient. Only 5% is needed as DHA and EPA The rest is needed as Omega-3 -ALA in the cell membranes!

160 Omega-3-ALA and Omega-6-LA: what are the best sources? Scentses4d, November 26, 2020, Anna Elize,

https://scentses4d.wordpress.com/2020/11/26/why-omega-3-and-omega-6-are-essential-fatty-acids-eat-them-organic-raw-and-whole/

161Thermal and oxidative stability of Atlantic salmon oil (Salmo salar L.) and complexation with β-cyclodextrin, PMC, February 2, 2016, Hădărugă DI, Ünlüsayin M, Gruia AT, Birău Mitroi C, Rusu G, Hădărugă NG. Thermal and oxidative stability of Atlantic salmon oil (Salmo salar L.) and complexation with β-cyclodextrin. Beilstein J Org Chem. 2016 Feb 2;12:179-91. doi: 10.3762/bjoc.12.20 PMID: 26977177 ; PMCID: PMC477852, Daniel I Hădărugă, 1,§ Mustafa Ünlüsayin,2 Alexandra T Gruia,3 Cristina Birău (Mitroi),4 Gerlinde Rusu,1 and Nicoleta G Hădărugă4 1Department of Applied Chemistry, Organic and Natural Compounds Engineering, Polytechnic University of Timişoara, Carol Telbisz 6, 300001 Timişoara, Romania

2Department of Fish Processing Technology, Akdeniz University, Dumlupinar Boulevard, Campus Antalya, 07058 Antalya, Turkey

3Regional Centre for Immunology and Transplant, County Clinical Emergency Hospital Timişoara, Iosif Bulbuca Blvd. 10, 300736 Timişoara, Romania

4Department of Food Science, Banat’s University of Agricultural Sciences and Veterinary Medicine “King Mihai I of Romania” – Timişoara, Calea Aradului 119, 300645 Timişoara, Romania

Corresponding author.

Daniel I Hădărugă: or.tpu@aguradah.leinad

§Phone +40-256-404224; Fax: +40-256-403060

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4778528/ and Cholesterol is the fireman, not the fire! Dandhea,October 12, 2021,Anna Elize https://dandhea.wordpress.com/2021/10/12/cholesterol-is-the-fireman-not-the-fire/

1628 Little-Known Side Effects of Too Much Fish Oil , Healthline, July 17, 2018 , Rachael Link, MS, RD ^{https://www.healthline.com/nutrition/fish-oil-side-effects#TOC_TITLE_HDR_2}

163ALPHA-LINOLENIC ACID,Rxlist. Reviewed June 11, 2021,https://www.rxlist.com/alpha-linolenic_acid/supplements.htm

164 The confusion around Omega-3 and Omega 6,Scentses4d, September 25, 2021, Anna Elize,

, https://scentses4d.wordpress.com/2021/09/25/the-confusion-around-omega-3-and-omega-6/

165Diabetes do’s and don’ts, Scentses4d, May 12, 2021, Anna Elize, https://scentses4d.wordpress.com/2021/05/12/diabetes-dos-and-donts/

166See

167Scientists believe omega-6s are pro-inflammatory, while omega-3s are anti-inflammatory ( 1 ). Of course, inflammation is essential for your survival. It helps protect your body from infection and injury, but it can also cause severe damage and contribute to disease when it’s chronic or excessive.How to Optimize Your Omega-6 to Omega-3 Ratio, Healthline, June 11, 2018 , Kris Gunnars, Bsc, https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio

168EPA and DHA, were significantly degraded, even at 50 °C. Their relative concentrations decrease from 6.1% for EPA and 4.1% for DHA to 1.7% and 1.5% after degradation at 150 °C, respectively. Thermal and oxidative stability of Atlantic salmon oil (Salmo salar L.) and complexation with β-cyclodextrin, PMC, February 2, 2016, Hădărugă DI, Ünlüsayin M, Gruia AT, Birău Mitroi C, Rusu G, Hădărugă NG. Thermal and oxidative stability of Atlantic salmon oil (Salmo salar L.) and complexation with β-cyclodextrin. Beilstein J Org Chem. 2016 Feb 2;12:179-91. doi: 10.3762/bjoc.12.20 PMID: 26977177 ; PMCID: PMC477852, Daniel I Hădărugă, 1,§ Mustafa Ünlüsayin,2 Alexandra T Gruia,3 Cristina Birău (Mitroi),4 Gerlinde Rusu,1 and Nicoleta G Hădărugă4 1Department of Applied Chemistry, Organic and Natural Compounds Engineering, Polytechnic University of Timişoara, Carol Telbisz 6, 300001 Timişoara, Romania

2Department of Fish Processing Technology, Akdeniz University, Dumlupinar Boulevard, Campus Antalya, 07058 Antalya, Turkey

3Regional Centre for Immunology and Transplant, County Clinical Emergency Hospital Timişoara, Iosif Bulbuca Blvd. 10, 300736 Timişoara, Romania

4Department of Food Science, Banat’s University of Agricultural Sciences and Veterinary Medicine “King Mihai I of Romania” – Timişoara, Calea Aradului 119, 300645 Timişoara, Romania

Corresponding author.

Daniel I Hădărugă: or.tpu@aguradah.leinad

§Phone +40-256-404224; Fax: +40-256-403060

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4778528/

169Here it is explained what is meant with saturated, mono unsaturated, poly unsaturated, cis and trans fats, Dietary- and Trans Fats,Scentses4d, November 10, 2020, Anna Elize, https://scentses4d.wordpress.com/2020/11/10/dietary-and-trans-fats/ and Alpha-Linolenic-Acid, Mount Sinai, Health Library, Again the wrong definition of AlphaLinolenic Acid, as if it is an inefficient way of gettingOmega 3. it is not.It is the perfect way to getOmega 3. Most of it is used in the body as Omega-3-ALA in the celmembranes.

https://www.mountsinai.org/health-library/supplement/alpha-linolenic-acid

170Keep in mind that flaxseed oil should not be used for cooking, as it does not have a high smoke point and can form harmful compounds when exposed to high heat https://www.healthline.com/nutrition/flaxseed-oil-benefits#TOC_TITLE_HDR_8 and and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4424769/ and Dietary- and Trans Fats,Scentses4d, November 10, 2020, Anna Elize, https://scentses4d.wordpress.com/2020/11/10/dietary-and-trans-fats/

171Vegetable oils: which are healthy, and how should they be consumed?Scentses4d, March 14, 2021, Anna Elize,

https://scentses4d.wordpress.com/2021/03/14/vegetable-oils-which-are-healthy-and-how-should-they-be-consumed/

172Vegetable oils: which are healthy, and how should they be consumed?Scentses4d, March 14, 2021, Anna Elize,

https://scentses4d.wordpress.com/2021/03/14/vegetable-oils-which-are-healthy-and-how-should-they-be-consumed/

173[The essential fatty acids omega-6 and omega-3: from their discovery to their use in therapy], PubMed, April 6, 2008, Caramia G. Gli acidi grassi essenziali omega-3 ed omega-6: dalla loro scoperta alle prospettive terapeutiche [The essential fatty acids omega-6 and omega-3: from their discovery to their use in therapy]. Minerva Pediatr. 2008 Apr;60(2):219-33. Italian. PMID: 18449139, G Caramia,Dipartimento di Pediatria e Neonatologia, Azienda Ospedaliera Materno Infantile, G.Salesi, Ancona, Italia. caramiagm@libero.it

https://pubmed.ncbi.nlm.nih.gov/18449139/

174Omega-3:6 balance in organs, Dandhea, June 21, 2022,

175Linoleic Acid, PMC, May 2013,Whelan J, Fritsche K. Linoleic acid. Adv Nutr. 2013 May 1;4(3):311-2. doi: 10.3945/an.113.003772. PMID: 23674797; PMCID: Jay Whelan*

Department of Nutrition, University of Tennessee, Knoxville, TN

Kevin Fritsche

Division of Animal Sciences, University of Missouri, Columbia, MO, PMC3650500.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650500/

176Healthy Fats Heal Your Skin, Hair, and Nails From the Inside Out, BodyBio, November 3, 2021, Justine Stenger, https://bodybio.com/blogs/blog/healthy-fats-for-skin-hair-nails

177No upper limit (UL) has been set for linoleic acid because of a lack of a defined intake establishing adverse affects (2). In epidemiologic studies, there is little evidence that suggests linoleic acid contributes to cardiovascular disease, cancer, or inflammation (where inverse correlations may exist). Linoleic Acid

Jay Whelan, Kevin Fritsche Author Notes

Advances in Nutrition, Volume 4, Issue 3, May 2013, Pages 311–312, https://doi.org/10.3945/an.113.003772

Published: 06 May 2013https://academic.oup.com/advances/article/4/3/311/4644566

178Omega-3-ALA sources including oils., Dandhea, June 19, 2022

1796 Benefits and Uses of Chia Seed Oil, Healthline, https://www.healthline.com/nutrition/chia-seed-oil#_noHeaderPrefixedContent

180Linoleic Acid, PMC, May 6 2013,Whelan J, Fritsche K. Linoleic acid. Adv Nutr. 2013 May 1;4(3):311-2. doi: 10.3945/an.113.003772. PMID: 23674797; PMCID: Jay Whelan*

Department of Nutrition, University of Tennessee, Knoxville, TN

Kevin Fritsche

Division of Animal Sciences, University of Missouri, Columbia, MO, PMC3650500.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650500/

181Linoleic Acid, PMC, May 2013,Whelan J, Fritsche K. Linoleic acid. Adv Nutr. 2013 May 1;4(3):311-2. doi: 10.3945/an.113.003772. PMID: 23674797; PMCID: Jay Whelan*

Department of Nutrition, University of Tennessee, Knoxville, TN

Kevin Fritsche

Division of Animal Sciences, University of Missouri, Columbia, MO, PMC3650500.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650500/

182Omega-6-LA sources seeds and oils, Dandhea, June 21. 2022

183Omega-6-LAother oils, Dandhea, June 21. 2022

184Omega-6-LA sources: Nuts, Dandhea, June 21, 2022

185Increased alpha-linolenic acid intake increases tissue alpha-linolenic acid content and apparent oxidation with little effect on tissue docosahexaenoic acid in the guinea pig. PubMed, April, 2000, Lipids. 2000 Apr;35(4):395-400. doi: 10.1007/s11745-000-537-7. PMID: 10858024. Z Fu,A J Sinclair,Department of Food Science, RMIT University, Melbourne, Victoria, Australia.

https://pubmed.ncbi.nlm.nih.gov/10858024/

186Structure of the Plasma Membrane, The Cell: A Molecular Approach. 2nd edition, https://www.ncbi.nlm.nih.gov/books/NBK9898/

1875.1C: Membrane Fluidity,Biology, LibreTexts, Last updated Aug 15, 2020,Text Author(s): Boundless

General,Microbiology at Boundless,https://bio.libretexts.org/Bookshelves/Introductory_and_General_Biology/Book%3A_General_Biology_(Boundless)/05%3A_Structure_and_Function_of_Plasma_Membranes/5.1%3A_Components_and_Structure/5.1C%3A_Membrane_Fluidity

188Eukaryotic Cell, Toppr ,Biology > Cell the Unit of Life > Eukaryotic Cell , https://www.toppr.com/guides/biology/cell-the-unit-of-life/eukaryotic-cell/

1895.1C: Membrane Fluidity,Biology, LibreTexts, Last updated Aug 15, 2020,Text Author(s): Boundless

General,Microbiology at Boundless,https://bio.libretexts.org/Bookshelves/Introductory_and_General_Biology/Book%3A_General_Biology_(Boundless)/05%3A_Structure_and_Function_of_Plasma_Membranes/5.1%3A_Components_and_Structure/5.1C%3A_Membrane_Fluidity

190Difference Between Cell Membrane and Plasma Membrane, IEPediaa, November 8, 2017, Lakna, https://pediaa.com/difference-between-cell-membrane-and-plasma-membrane/

1915: Structure and Function of Plasma Membranes, Biology, Libre texts, Last updated March 6, 2021, Text Author(s): Boundless

• General Microbiology at Boundless, https://bio.libretexts.org/Bookshelves/Introductory_and_General_Biology/Book%3A_General_Biology_(Boundless)/05%3A_Structure_and_Function_of_Plasma_Membranes/5.1%3A_Components_and_Structure/5.1C%3A_Membrane_Fluidity

192eukaryote, any cell or organism that possesses a clearly defined nucleus. 

https://www.britannica.com/science/eukaryote

193Protozoa are unicellular eukaryotes. As in all eukaryotes, the nucleus is enclosed in a membrane. In protozoa other than ciliates, the nucleus is vesicular, with scattered chromatin giving a diffuse appearance to the nucleus, all nuclei in the individual organism appear alike, Chapter 77: Protozoa: Structure, Classification, Growth, and Development, Medical Microbiology. 4th edition.Robert G. Yaeger, https://www.ncbi.nlm.nih.gov/books/NBK8325/

194Eukaryotic Cell: Eukaryotic cells are defined as cells containing organized nucleus and organelles which are enveloped by membrane-bound organelles. Examples of eukaryotic cells are plants, animals, protists, fungi. Their genetic material is organized in chromosomes. Golgi apparatus, Mitochondria, Ribosomes, Nucleus are parts of Eukaryotic Cells. Toppr, https://www.toppr.com/guides/biology/cell-the-unit-of-life/eukaryotic-cell/

195https://www.cell.com/trends/plant-science/fulltext/S1360-1385(00)01566-1?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1360138500015661%3Fshowall%3Dtrue

196prokaryote / procariote, Scitable Nature Education, prokaryotes are organisms whose cells lack a nucleus and other organelles. Prokaryote, https://www.nature.com/scitable/definition/prokaryote-procariote-18/

197Aliphatic Compound, ThoughtCo, Updated on September 30, 2019 By Anne Marie Helmenstine, Ph.D.,An aliphatic compound is an organic compound containing carbon and hydrogen joined together in straight chains, branched chains, or non-aromatic rings. It is one of two broad classes of hydrocarbons, the other being aromatic compounds. https://www.thoughtco.com/definition-of-aliphatic-compound-604760#

198aromatic compound, Francis A. Carey,

https://www.britannica.com/science/aromatic-compound

199Planar,Merriam-Webster, adjective m Definition of planar

1: of, relating to, or lying in a plane

2: two-dimensional in quality

https://www.merriam-webster.com/dictionary/planar

200Shapes of electron density maps for s and p orbital, Socratic Q&A Chemistry, Dwight, Oct 29, 2017 https://socratic.org/questions/could-someone-please-describe-the-shapes-of-electron-density-maps-for-s-and-p-or

201Shapes of electron density maps for s and p orbital, Socratic Q&A Chemistry, Dwight, Oct 29, 2017 https://socratic.org/questions/could-someone-please-describe-the-shapes-of-electron-density-maps-for-s-and-p-or

202Aromatic Compounds: For a compound to be considered aromatic, it must be flat, cyclic, and conjugated and it must obey Huckel’s rule. Huckel’s rule states that an aromatic compound must have 4n+2 pi electrons in the overlapping p orbitals in order to be aromatic (n in this formula represents any integer). Only compounds with 2, 6, 10, 14, . . . pi electrons can be considered aromaticOrganic Chemistry : Identifying Aromatic Compounds, . Varsity Tutors,https://www.varsitytutors.com/organic_chemistry-help/identifying-aromatic-compounds

203Pi electron (π electron), Illustrated Glossary of Organic Chemistry,http://www.chem.ucla.edu/~harding/IGOC/P/pi_electron.html

204Sigma and Pi Bonds, Brilliant, https://brilliant.org/wiki/sigma-and-pi-bonds/

205Orbital lobe (lobe), Illustrated Glossary of Organic Chemistry, http://www.chem.ucla.edu/~harding/IGOC/O/orbital_lobe.html

206Atomic Orbitals and Nodes, Clean Energy Wiki, https://cleanenergywiki.org/index.php?title=Atomic_Orbitals_and_Nodes

207Aliphatic, YourDictionary, https://www.yourdictionary.com/aliphatic

208Shapes of electron density maps for s and p orbital, Socratic Q&A Chemistry, Dwight, Oct 29, 2017 https://socratic.org/questions/could-someone-please-describe-the-shapes-of-electron-density-maps-for-s-and-p-or

209Shapes of electron density maps for s and p orbital, Socratic Q&A Chemistry, Dwight, Oct 29, 2017 ,https://socratic.org/questions/could-someone-please-describe-the-shapes-of-electron-density-maps-for-s-and-p-or

210Palmitic Acid: Physiological Role, Metabolism and Nutritional Implications, Frontiers in Physiology, Lipid and Fatty Acid Research, November 8, 2017, Front. Physiol., 08 November 2017 | https://doi.org/10.3389/fphys.2017.00902, Gianfranca Carta†, Elisabetta Murru†, Sebastiano Banni* and Claudia Manca

Dipartimento Scienze Biomediche, Università degli studi di Cagliari, Cagliari, Italy https://www.frontiersin.org/articles/10.3389/fphys.2017.00902/full#

211 Fatty Acid Synthesis, Biology, LibreTexts, March 6, 2021, Text Author(s): Kevin Ahern & Indira Rajagopal

Professor (Biochemistry and Biophysics) at Oregon State University, https://bio.libretexts.org/Bookshelves/Biochemistry/Book%3A_Biochemistry_Free_and_Easy_(Ahern_and_Rajagopal)/06%3A_Metabolism_I_-_Oxidative_Reductive_Processes/6.12%3A_Fatty_Acid_Synthesis#:~:text=Synthesis%20of%20fatty%20acids%20occurs,a%20couple%20of%20key%20differences

212Fatty Acids: From Membrane Ingredients to Signaling Molecules, Biochemistry and Health Benefits of Fatty Acids, November 5, 2018, Michio Hashimoto and Shahdat Hossain,Edited by Viduranga Waisundara ,https://www.intechopen.com/chapters/63324

213Cell Membrane Fluidity, Science Direct, 2001,

Examples include cell membrane fluidity, receptor binding, cell-mediated transport, ion channels, eicosanoid formation, and intracellular calcium concentration [24, 33, 35, 36].From: Nutrition in the Prevention and Treatment of Disease, 2001, ^{https://www.sciencedirect.com/topics/medicine-and-dentistry/cell-membrane-fluidity}

214Regulation of lipid saturation without sensing membrane fluidity, Nature, Nature Communications, February 6, 2020, Stephanie Ballweg, Erdinc Sezgin, Milka Doktorova, Roberto Covino, John Reinhard, Dorith Wunnicke, Inga Hänelt, Ilya Levental, Gerhard Hummer & Robert Ernst,https://doi.org/10.1038/s41467-020-14528-1 , https://www.nature.com/articles/s41467-020-14528-1

2155: Structure and Function of Plasma Membranes, Biology, Libre texts, Last updated March 6, 2021, Text Author(s): Boundless

• General Microbiology at Boundless, https://bio.libretexts.org/Bookshelves/Introductory_and_General_Biology/Book%3A_General_Biology_(Boundless)/05%3A_Structure_and_Function_of_Plasma_Membranes/5.1%3A_Components_and_Structure/5.1C%3A_Membrane_Fluidity

2165: Structure and Function of Plasma Membranes, Biology, Libre texts, Last updated March 6, 2021, Text Author(s): Boundless

• General Microbiology at Boundless, https://bio.libretexts.org/Bookshelves/Introductory_and_General_Biology/Book%3A_General_Biology_(Boundless)/05%3A_Structure_and_Function_of_Plasma_Membranes/5.1%3A_Components_and_Structure/5.1C%3A_Membrane_Fluidity

1. 217 Heimburg, T. (2007) Thermal Biophysics of Membranes. Wiley-VCH, ISBN 3527404716.

https://bio.libretexts.org/Bookshelves/Introductory_and_General_Biology/Book%3A_General_Biology_(Boundless)/05%3A_Structure_and_Function_of_Plasma_Membranes/5.1%3A_Components_and_Structure/5.1C%3A_Membrane_Fluidity

218https://www.chem.purdue.edu/gchelp/liquids/disperse.html

2195: Structure and Function of Plasma Membranes, Biology, Libre texts, Last updated March 6, 2021, Text Author(s): Boundless

• General Microbiology at Boundless, https://bio.libretexts.org/Bookshelves/Introductory_and_General_Biology/Book%3A_General_Biology_(Boundless)/05%3A_Structure_and_Function_of_Plasma_Membranes/5.1%3A_Components_and_Structure/5.1C%3A_Membrane_Fluidity

2205: Structure and Function of Plasma Membranes, Biology, Libre texts, Last updated March 6, 2021, Text Author(s): Boundless

• General Microbiology at Boundless, https://bio.libretexts.org/Bookshelves/Introductory_and_General_Biology/Book%3A_General_Biology_(Boundless)/05%3A_Structure_and_Function_of_Plasma_Membranes/5.1%3A_Components_and_Structure/5.1C%3A_Membrane_Fluidity

221Cell Membrane: Functions, Role & Structure, Study.com Claudia F., TeacherHouston, Texas

https://study.com/academy/lesson/cell-membrane-functions-role-structure.html

2225: Structure and Function of Plasma Membranes, Biology, Libre texts, Last updated March 6, 2021, Text Author(s): Boundless

• General Microbiology at Boundless, https://bio.libretexts.org/Bookshelves/Introductory_and_General_Biology/Book%3A_General_Biology_(Boundless)/05%3A_Structure_and_Function_of_Plasma_Membranes/5.1%3A_Components_and_Structure/5.1C%3A_Membrane_Fluidity

2235: Structure and Function of Plasma Membranes, Biology, Libre texts, Last updated March 6, 2021, Text Author(s): Boundless

• General Microbiology at Boundless, https://bio.libretexts.org/Bookshelves/Introductory_and_General_Biology/Book%3A_General_Biology_(Boundless)/05%3A_Structure_and_Function_of_Plasma_Membranes/5.1%3A_Components_and_Structure/5.1C%3A_Membrane_Fluidity

2245: Structure and Function of Plasma Membranes, Biology, Libre texts, Last updated March 6, 2021, Text Author(s): Boundless

• General Microbiology at Boundless, https://bio.libretexts.org/Bookshelves/Introductory_and_General_Biology/Book%3A_General_Biology_(Boundless)/05%3A_Structure_and_Function_of_Plasma_Membranes/5.1%3A_Components_and_Structure/5.1C%3A_Membrane_Fluidity

225Lipid Raft: Lipid rafts are defined as cholesterol- and sphingolipid-enriched membrane domains and numerous studies have attempted the lipid characterization of caveolae and raft domains. From: International Review of Cell and Molecular Biology, 2010, ScienceDirect, https://www.sciencedirect.com/topics/neuroscience/lipid-raft

226^{Diverse Biological Functions of Sphingolipids in the CNS: Ceramide and Sphingosine Regulate Myelination in Developing Brain but Stimulate Demyelination during Pathogenesis of Multiple Sclerosis}, PMC, October 16, 2018, J Neurol Psychol. 2017 Dec;5(1):10.13188/2332-3469.1000035. doi: 10.13188/2332-3469.1000035. Epub 2017 Dec 23. PMID: 30338269; PMCID: PMC6190913. Somsankar Dasgupta Department of Neuroscience and Regenerative Medicine, Augusta University, USA and Swapan K. Ray

2Department of Pathology, Microbiology, and Immunology, University of South Carolina School of Medicine, USA,^{https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6190913/}

227Membrane fluidity and oxygen diffusion in cholesterol-enriched endothelial cells, PubMed, 1999, Clin Hemorheol Microcirc. 1999;21(3-4):255-61. PMID: 10711751 . D Dumas, V Latger, M L Viriot, W Blondel,J F Stoltz Laboratoire d’Angiohématologie et Hémorhéologie, équipe LEMTA-UMR CNRS 7563 et équipe FR W0070 CNRS-UHP-INPL-CHU, Faculté de Médecine, Vandoeuvre-lès-Nancy, France. Dumas@hemato.u-nancy.fr

https://pubmed.ncbi.nlm.nih.gov/10711751/

228Pathways of Oxygen Diffusion in Cells and Tissues : Hydrophobic Channeling via Networked Lipids., January 1, 2021, Adv Exp Med Biol. 2020;1232:183-190. doi: 10.1007/978-3-030-34461-0_23. PMID: 31893409; PMCID: PMC7302104. Sally C. Pias

1Department of Chemistry, New Mexico Institute of Mining and Technology (New Mexico Tech), Socorro, NM, USA.https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7302104 /

229Theory of oxygen transport to tissue. PubMed Central, May 26, 2017, Crit Rev Biomed Eng. 1989;17(3):257-321. PMID: 2673661; PMCID: PMC5445261. Aleksander S. Popel, Department of Biomedical Engineering, School of Medicine, Johns Hopkins University, Baltimore, Maryland, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445261/

230Theory of oxygen transport to tissue. PubMed Central, May 26, 2017, Crit Rev Biomed Eng. 1989;17(3):257-321. PMID: 2673661; PMCID: PMC5445261. Aleksander S. Popel, Department of Biomedical Engineering, School of Medicine, Johns Hopkins University, Baltimore, Maryland, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445261/

231Theory of oxygen transport to tissue. PubMed Central, May 26, 2017, Crit Rev Biomed Eng. 1989;17(3):257-321. PMID: 2673661; PMCID: PMC5445261. Aleksander S. Popel, Department of Biomedical Engineering, School of Medicine, Johns Hopkins University, Baltimore, Maryland, ^https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445261/

232Theory of oxygen transport to tissue. PubMed Central, May 26, 2017, Crit Rev Biomed Eng. 1989;17(3):257-321. PMID: 2673661; PMCID: PMC5445261. Aleksander S. Popel, Department of Biomedical Engineering, School of Medicine, Johns Hopkins University, Baltimore, Maryland, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445261/

233^{Theory of oxygen transport to tissue}. PubMed Central, May 26, 2017, Crit Rev Biomed Eng. 1989;17(3):257-321. PMID: 2673661; PMCID: PMC5445261. Aleksander S. Popel, Department of Biomedical Engineering, School of Medicine, Johns Hopkins University, Baltimore, Maryland, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445261/

234Theory of oxygen transport to tissue. PubMed Central, May 26, 2017, Crit Rev Biomed Eng. 1989;17(3):257-321. PMID: 2673661; PMCID: PMC5445261. Aleksander S. Popel, Department of Biomedical Engineering, School of Medicine, Johns Hopkins University, Baltimore, Maryland, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445261/

235Theory of oxygen transport to tissue. PubMed Central, May 26, 2017, Crit Rev Biomed Eng. 1989;17(3):257-321. PMID: 2673661; PMCID: PMC5445261. Aleksander S. Popel, Department of Biomedical Engineering, School of Medicine, Johns Hopkins University, Baltimore, Maryland, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445261/

236The effect of the red cell membrane and a diffusion boundary layer on the rate of oxygen uptake by human erythrocytes, PMC, July 1981, Huxley VH, Kutchai H. The effect of the red cell membrane and a diffusion boundary layer on the rate of oxygen uptake by human erythrocytes. J Physiol. 1981 Jul;316:75-83. doi: 10.1113/jphysiol.1981.sp013773 PMID: 7320883 PMCID: PMC1248796.Virginia H. Huxley* and Howard, S Fischkoff, J M Vanderkooi, Kutchai https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1248796/

237Oxygen diffusion in biological and artificial membranes determined by the fluorochrome pyrene, PubMed, May 1975, Fischkoff S, Vanderkooi JM. Oxygen diffusion in biological and artificial membranes determined by the fluorochrome pyrene. J Gen Physiol. 1975 May;65(5):663-76. doi: 10.1085/jgp.65.5.663, PMID: 1176942; PMCID: PMC2214886, https://pubmed.ncbi.nlm.nih.gov/1176942/

238Theory of oxygen transport to tissue. PubMedCentral, May 26, 2017, Crit Rev Biomed Eng. 1989;17(3):257-321. PMID: 2673661; PMCID: PMC5445261. Aleksander S. Popel, Department of Biomedical Engineering, School of Medicine, Johns Hopkins University, Baltimore, Maryland, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445261/

239Theory of oxygen transport to tissue. PubMed Central, May 26, 2017, Crit Rev Biomed Eng. 1989;17(3):257-321. PMID: 2673661; PMCID: PMC5445261. Aleksander S. Popel, Department of Biomedical Engineering, School of Medicine, Johns Hopkins University, Baltimore, Maryland, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445261/

240Theory of oxygen transport to tissue. PubMed Central, May 26, 2017, Crit Rev Biomed Eng. 1989;17(3):257-321. PMID: 2673661; PMCID: PMC5445261. Aleksander S. Popel, Department of Biomedical Engineering, School of Medicine, Johns Hopkins University, Baltimore, Maryland, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445261/

241Convection: process by which heat is transferred by movement of a heated fluid such as air or water.

Natural convection results from the tendency of most fluids to expand when heated—i.e., to become less dense and to rise as a result of the increased buoyancy. Circulation caused by this effect accounts for the uniform heating of water in a kettle or air in a heated room: the heated molecules expand the space they move in through increased speed against one another, rise, and then cool and come closer together again, with increase in density and a resultant sinking. Convection, Encyclopedia Britannica, https://www.britannica.com/science/convection.

242Diffusion: process resulting from random motion of molecules by which there is a net flow of matter from a region of high concentration to a region of low concentration. A familiar example is the perfume of a flower that quickly permeates the still air of a room. Heat conduction in fluids involves thermal energy transported, or diffused, from higher to lower temperature. Operation of a nuclear reactor involves the diffusion of neutrons through a medium that causes frequent scattering but only rare absorption of neutrons.Encyclopedia Britannica, https://www.britannica.com/science/diffusion

243Membrane fluidity and oxygen diffusion in cholesterol-enriched endothelial cells, PubMed, 1999, Clin Hemorheol Microcirc. 1999;21(3-4):255-61. PMID: 10711751 . D Dumas, V Latger, M L Viriot, W Blondel,J F Stoltz Laboratoire d’Angiohématologie et Hémorhéologie, équipe LEMTA-UMR CNRS 7563 et équipe FR W0070 CNRS-UHP-INPL-CHU, Faculté de Médecine, Vandoeuvre-lès-Nancy, France. Dumas@hemato.u-nancy.fr , https://pubmed.ncbi.nlm.nih.gov/10711751/

244Pathways of Oxygen Diffusion in Cells and Tissues : Hydrophobic Channeling via Networked Lipids., January 1, 2021, Adv Exp Med Biol. 2020;1232:183-190. doi: 10.1007/978-3-030-34461-0_23. PMID: 31893409; PMCID: PMC7302104. Sally C. Pias

1Department of Chemistry, New Mexico Institute of Mining and Technology (New Mexico Tech), Socorro, NM,USA.https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7302104 /

245Human cells can burst from osmosis Study.com,Science, Cell Biology, Human cells can burst due to the effects of osmosis. If a cell is placed into a solution with a lower solute concentration (hypotonic solution) than the cell, water will flow into the cell. Water will continue to flow until equilibrium is reached (when the concentration inside the cell is equal with the concentration outside the cell) or when the cell cannot take on any more water and bursts. https://study.com/academy/answer/why-don-t-human-cells-burst-from-osmosis.html

246Cytolysis, Cytolysis, also known as osmotic lysis, occurs when a cell bursts and releases its contents into the extracellular environment due to a great influx of water into the cell, far exceeding the capacity of the cell membrane to contain the extra volume. This is a concern particularly for cells that do not have a tough cell wall to resist internal water pressure, Biology Dictionary, Cytolysis Definition, Update April 28, 2017, https://biologydictionary.net/cytolysis/

247Osmosis and Diffusion, Chemistry, Libretexts, updated August 13, 2020, https://chem.libretexts.org/Courses/University_of_Kentucky/UK%3A_CHE_103_-_Chemistry_for_Allied_Health_(Soult)/Chapters/Chapter_8%3A_Properties_of_Solutions/8.4%3A_Osmosis_and_Diffusion

248What happens if you drink too much water? MedicalNewsToday, Updated on May 14,2020, Written by Arlene Semeco, MS, RD, Medically reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition, https://www.medicalnewstoday.com/articles/318619#dangers

249Increased alpha-linolenic acid intake increases tissue alpha-linolenic acid content and apparent oxidation with little effect on tissue docosahexaenoic acid in the guinea pig. PubMed, April, 2000, Lipids. 2000 Apr;35(4):395-400. doi: 10.1007/s11745-000-537-7. PMID: 10858024. Z Fu,A J Sinclair,Department of Food Science, RMIT University, Melbourne, Victoria, Australia.

https://pubmed.ncbi.nlm.nih.gov/10858024/

250Omega 3-ALA and Omega-6-LA in the cell membrane, Dandhea, July 4, 2022

See also 7.2. How to eat Linoleic-Acid and Alpha-Linolenic-Acid

Chapters 1, 7.2 and 4 from Dandhea Book I: Delightful and Delicious Healing from Omega to Alpha

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Dandhea Book I

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7.5.D. The Vitamin D Cluster: 1.Vitamin D through Sunlight, 2. Vitamin B5 for Co Enszyme A for cholesterol, 3. Calcium, 4. Magnesium, 5. Vitamin K2, 6.Lysine, 7.Phosphorus, 8.Sulfur, 9.Zinc

Vitamin D has become a popular remedy for Covid prevention and healing. But oral vitamin D is as different from Vitamin D from the sun as Vitamin A is from Beta-carotene. Vitamin D from the sun is healthy, oral Vitamin D is not. In fact, many of the Covid symptoms line up exactly with what you would expect from the hyper calcemia oral Vitamin D intake causes. Another problem with the skewed information on Vitamin D is that it fails to mention that Vitamin D is part of a cluster, and that any element missing from it will show up as Vitamin D deficiency. And something else that is never mentioned is that Vitamin D deficiency and Vitamin D overload often resemble each other. Here you can read all about the Vitamin D cluster, its blocks and food sources, as well as a tool to calculate exactly how much sunlight you need to get to the RDA. Spoiler: usually 5 minutes of noon sun is enough!

This is Chapter 7.5.D from Dandhea Book I: Delightful and Delicious Healing from Omega to Alpha

We need Vitamin D to get Calcium out of food, you need Magnesiumto remove Calcium from kidneys, muscles and heart to the blood, and we need Vitamin K2 to move Calcium from the blood to the bones,

Vitamin D is made from cholesterol and UVB light.

UVB rays from the midday sun synthesize Vitamin D from cholesterol. Vitamin B5has a role in synthesizing coenzyme A. Coenzyme A is involved in the synthesis of fatty acids and is important for converting foods into fatty acids and cholesterol, from which Vitamin D is synthesized with the help of sunlight.

Lysine also helps Calcium to be absorbed in the bones. Olive oil also helps with Calcium absorption.

Zinc is directly linked to Calcium. Hyper calcemia means Zinc deficiency.

Vitamin D is blocked by statins, cigarettes, high fructose corn syrup, and overuse of alcohol.

7.5.D.1. Vitamin D through Sunlight

Unlike other vitamins, Vitamin D is a hormone.¹ , and every single cell in your body has a receptor for it.²

Vitamin D is made out of cholesterol.

It has an important role in the immune system. It modulates the immune system and prevents the cytokine storm in the second phase of Covid-19.

Vitamin D plays a vital role in Calcium metabolism. But not all blockages of Calcium metabolism are caused by lack of Vitamin D.

Vitamin D, Calcium, Magnesium, Vitamin K2, Vitamin B5, Lysine, Cholesterol and Sunlight all play a role in calcium metabolism, and anything that blocks any of these elements will block Vitamin D formation.

Besides being a precursor for cholesterol, 7DHC is also a precursor in vitamin D synthesis. This reaction is catalyzed by ultraviolet B (UVB) irradiation of the skin and represents the major source of vitamin D in humans.

But the most important difference in Vitamin D types is not the form, but whether you get it orally or from sunlight.

Unlike dietary vitamin D, you cannot overdose on vitamin D3 produced in your skin’s cholesterol by sunlight. If your body already has enough, your skin simply produces less.³

And pre vitamin D3 is not just synthesized in the skin after exposure to sunlight, but also in the eyes! That was the conclusion of a study done in 2012.⁴

Vitamin D from the sun can be compared to Beta-carotene, which can be stored indefinitely and vitamin D from diet cane compared to to Vitamin A from diet, which can cause overload.

Vitamin D4 i is present in mushrooms. It has a role as a fungal metabolite. It is a vitamin D and a seco-ergostane.⁵

Vitamin D overload only occurs with Vitamin D2 or D3 supplementation, not when it is acquired through sunlight.

Vitamin D overload symptoms

Taking too many vitamin D2 or D3 supplements over a long period of time can causeHypercalcemia (vitamin D overdose)

Cholecalciferol ⁶(vitamin D3) and ergocalciferol⁷ (vitamin D2) are used as rodenticides⁸, or rat poison. They affect calcium and phosphate homeostasis ⁹in the body. Vitamins D ¹⁰are essential in minute quantities (few IUs per kilogram body weight daily, only a fraction of a milligram), and like most fat soluble vitamins, they are toxic in larger doses, causing hypervitaminosis D¹¹. If the poisoning is severe enough (that is, if the dose of the toxin is high enough), it leads to death.

As rodenticidal bait, it causes hypercalcemia,¹² raising the calcium level, mainly by increasing calcium absorption from food, mobilizing bone-matrix-fixed calcium into ionised ¹³form (mainly monohydrogencarbonate calcium cation, partially bound to plasma proteins, [CaHCO3]+), which circulates dissolved in the blood plasma¹⁴. After ingestion of a lethal dose, the free calcium levels are raised sufficiently that blood vessels, 917kidneys, the stomach wall and lungs are mineralized/calcificated (formation of calcificates, crystals of calcium salts/complexes in the tissues, damaging them), leading further to heart problems (myocardial tissue is sensitive to variations of free calcium levels, affecting both myocardial contractibility and excitation propagation between atrias and ventriculars), bleeding (due to capillary damage) and possibly kidney failure. It is considered to be single-dose, cumulative (depending on concentration used; the common 0.075% bait concentration is lethal to most rodents after a single intake of larger portions of the bait) or sub-chronic (death occurring usually within days to one week after ingestion of the bait). Applied concentrations are 0.075% cholecalciferol (30,000IU/g) and 0.1% ergocalciferol (40,000 IU/g) when used alone, which can kill a rodent or a rat.

There is an important feature of calciferol’s toxicology, that they are synergistic with anticoagulant toxicant. In other words, mixtures of anticoagulants and calciferols in same bait are more toxic than a sum of toxicities of the anticoagulant and the calciferol in the bait, so that a massive hypercalcemic effect can be achieved by a substantially lower calciferol content in the bait, and vice versa, a more pronounced anticoagulant/hemorrhagic effects are observed if the calciferol is present. This synergism is mostly used in calciferol low concentration baits, because effective concentrations of calciferols are more expensive than effective concentrations of most anticoagulants.

The Merck Veterinary Manual states the following:

Although this rodenticide [cholecalciferol] was introduced with claims that it was less toxic to nontarget species than to rodents, clinical experience has shown that rodenticides containing cholecalciferol are a significant health threat to dogs and cats. Cholecalciferol produces hypercalcemia, which results in systemic calcification of soft tissue, leading to kidney failure, cardiac abnormalities, hypertension, CNS depression and GI upset. Signs generally develop within 18-36 hours of ingestion and can include depression, anorexia, polyuria and polydipsia. As serum calcium concentrations increase, clinical signs become more severe. … GI smooth muscle excitability decreases and is manifest by anorexia, vomiting and constipation. …Loss of renal concentrating ability is a direct result of hypercalcemia. As hypercalcemia persists, mineralization of the kidneys results in progressive renal insufficiency.”

Additional anticoagulant renders the bait more toxic to pets as well as human. Upon single ingestion, solely calciferol-based baits are considered generally safer to birds than second generation anticoagulants or acute toxicants. Treatment in pets is mostly supportive, with iv fluids and pamidronate disodium. The hormone calcitonin is no longer commonly used.

The best way to get Vitamin D is through sunlight, but even UV light will do. In fact that is an important part of how Vitamin D was discovered,

There’s no risk of your body making too much vitamin D from sun exposure,.^. This is what all sources agree on¹⁵

Vitamin D became so popular that in the 1930s and 1940s a wide variety of foods and beverages as well as personal care products were fortified with vitamin D.They included not only milk and other dairy products but also soda pop, beer, hot dogs, custard and even soap and shaving cream.¹⁶

However in the early 1950s an outbreak of hypercalcemia in infants who had elfin faces, heart problems, and mental retardation led to an investigation by the Royal College of Physicians. The experts concluded that this was most likely due to vitamin D intoxication since a similar presentation had been observed in neonatal rodents born of mothers who were fed high doses of vitamin D. Legislation quickly followed banning the fortification of any food or personal use products with vitamin D in Great Britain. This ban quickly spread across Europe and for the most part remains in effect today with the exception of a few foods including margarine and some cereals being fortified with vitamin D.¹⁷

1. ^.Vitamin D deficiency symptoms resemble Vitamin D overlaod symptoms and can be caused by a deficiency in any of the Vitamin D clusternutrients.

Many things that are called Vitamin-D deficiency can in fact be caused by a deficiency in any of the nutrients of the Vitamin D cluster, which prevents Vitamin D from being sythesized properly., and in some cases defenciency symptoms and overload symptoms are identical.

A lack of vitamin D, known as vitamin D deficiency, can cause bones to become soft and weak, which can lead to bone deformities.¹⁸ But that can be caused by a lack of any of the nutrients of the Vitamin D cluster.

In children, for example, ¹⁹a lack of vitamin D can lead to rickets, but so can a lack of Phosphorus. In adults, it can lead to Osteomalacia, which causes bone pain and tenderness.

Autoimmune diseases: Multiple sclerosis, Type 1 diabetes Rheumatoid arthritis are said to be caused by Vitamin D deficiency but can in fact be caused by a deficiency in any of the elements of the Vitamin D cluster.

Same goes for Cancers: Prostate cancer, Breast cancer Colorectal cancer Ovary cancer Non-Hodgkin lymphoma Psychiatric disorders: Seasonal affective disorder Mood disorders Schizophrenia²⁰

Getting sick or infected often may be a Vitamin D deficiency, but a Vitamin D overload has the same symptoms, since that causes Zinc deficiency. If you often become sick, especially with colds or the flu, low vitamin D levels may be a contributing factor, but could be Vitamin D overload as well, since that causes Zinc deficiency, which causes low resisitence to disease.Several large observational studies have shown a link between a deficiency of Vitamin D and respiratory tract infections like colds, bronchitis and pneumonia. Vitamin D deficiency associated is with an increased risk of tuberculosis and influenza. But Vitamin D overload has the same symptoms.

Fatigue and Tiredness, again, can be caused by a deficiency of any of the elements of the Vitamin D cluster.

Bone and Back Pain, but that can be a Phosphorus defiiency as well, since both are needed for proper one formation. Or it can be a deficiency of any of the elements of the Vitamin D cluster.

Depression can be caused bya lackof any of the nutrients in the Vitamin D cluster.

Same goes for Muscle Pain and impaired Wound Healing

Bone Loss, which can also be Phosphorus deficiency or a deficiency of any of the elements of the Vitamin D cluster.

Hair Loss, but that can also be Slenium overload.

Low Vitamin D levels between the ages 13 and 18 increase the prevalence of M.S. in adulthood.²¹

The lower the vitamin D levels, the higher the cytokine storm in the second phase of Covid-19.

Numerous studies have shown that vitamin D deficiency also increases the risk of dental decay. This is because vitamin D helps the body absorb calcium and phosphate — both of which are crucial for building and keeping strong tooth enamel ²²

Get your vitamin D from the sun.

In the UV for D Sun Chart, you can see how long you need to stay in the sun and at which time. Between 11am and 2 pm is best.

The UV for D Sun chart shows you how you can tell by the sun’s zenith or height how much Vitamin D you can potentially make from sunlight, provided you take care not to exaggerate with substances that sabotage Vitamin D formation in the body. Even if the sun’s height is as low as 35 degrees, on a clear day you can still get the recommended 800IU daily dose from it in just 12 minutes, as youcan see in the picture below.

Vitamin D from the sun

The best time to get vitamin D from the sun is when it is at its highest, which is around noon, depending on the season betwee 10 am and 3 pm or between 11 am and 2 p.m. The sun’s angle needs to be between 35 degrees and 145 degrees so you get UVB rays, the ones that make vitamin D.

. See image below:

The solar zenith angle is the angle between the sun and the vertical Y axis, the pole where you are standing. The zenith angle is similar to the elevation angle but it is measured from the vertical Y axis rather than from the horizontal X axis, thus making the zenith angle = 90° – elevation. ²³ With the sun directly overhead you thus have zenth zero, and at sunrise zenth 90.

Elevation and Zenith.In the example above the solar elevation is about 60 degrees and the zenith is 90-60 is 30 degrees. Thus zenith

^{elevation always equals 9024.}

^{The following chart shows how long you need to stay in the sun to get the RDA (Recommended Daily Allowance) of Vitamin D, which is 800IU ) IU stands for International Units,. Divide it by 40000 to get to the number of milligrams, which is 0.02.}

Elevation and Zenith.

For more evidence based natural remedies against ^Covid-19, look here.

Taking vitamins the wrong way can result in symptoms that resemble ^Covid-19.

The best way to get vitamin A is through Beta-carotene, the best sources of which you can find here²⁵

You can find the best sources for vitamin C here²⁶

This is the best way to get Vitamin D.

This is the best way to take curcumin²⁷.

This is how to eat B Vitamins.²⁸

Now for the other substances that are involved in calcium absorption, since that is Vitamin D’s main role.

Remember we need Vitamin D to get Calcium out of food, you need magnesiumto remove calcium from kidneys, muscles and heart to the blood, and you needvitamin K2 to move calcium from the blood to the bones,

Vitamin D is made from cholesterol and UVB light.

UVB rays from the midday sun synthesize Vitamin D from cholesterol. Vitamin B5has a role in synthesizing coenzyme A. Coenzyme A is involved in the synthesis of fatty acids and is important for converting foods into fatty acids and cholesterol, from which Vitamin D is synthesized with the help of sunlight.

Vitamin D synthesis inhibitors

High Fructose Corn syrup

High Fructose corn syrup accelerates the transition from active Vitamin D to an inactive Vitamin D. The schedule below shows how that happens:

Oxidative stress may play a key role in the severity of Covid-19 infection.

A variety of studies have demonstrated how high sugar intake (and fructose in particular – such as high fructose corn syrup) contributes not only to oxidative stress but to the inactivation of a usable form of vitamin D as well.²⁹ Dr. Seheult illustrates of how these pathways work.

Covid-19 patients have 9 times as many blood clots in the lungs as patients with other diseases.

This study published on PubMed study shows patients with elevated bmi’s, kidney disease and cardiovascular disease are most at risk.

High fructose corn syrup is a problem with oxidative stress, not normal fruit sugar as is present in fruits, although you do want to eat fruits whole, with the fiber, to prevent glycemic spikes. Read more about that here.³⁰

Animals fed fructose have more problems than those fed sucrose.³¹

In the following graph³² the caloric intake of sweeteners per country is compared.

There seems to be a correlation between sweeteners consumption and Covid-19 deaths, but that does not have to mean that it’s causation.

The schedule below shows the difference between sun sourced and diet sourced Vitamin D synthesis.

Here you see how fructose blocks the pathway to activating Vitamin D.³³

Alcohol blocks Vitamin D much the same way Fructose does

Alcohol ³⁴inhibits fat absorption and thereby impairs absorption of the vitamins A, E, and D that are normally absorbed along with dietary fats. Vitamin A deficiency can be associated with night blindness, and vitaminD deficiency is associated with softening of the bones.³⁵

Vitamins A, C, D, E, K, and the B vitamins, also deficient in some alcoholics, are all involved in wound healing and cell maintenance. In particular, because vitamin K is necessary for blood clotting, deficiencies of that vitamin can cause delayed clotting and result in excess bleeding. Deficiencies of other vitamins involved in brain function can cause severe neurological damage.³⁶

Minerals.³⁷Deficiencies of minerals such as calcium, magnesium, iron, and zinc are common in alcoholics. Decreased calcium absorption due to fat malabsorption; magnesium deficiency due to decreased intake, increased urinary excretion, vomiting, and diarrhea; iron deficiency related to gastrointestinal bleeding and zinc malabsorption or losses related to other nutrient deficiencies (17). Mineral deficiencies can cause a variety of medical consequences from calcium-related bone disease to zinc-related night blindness and skin lesions.³⁸For more on Zinc, look here³⁹. For more on Iron look here⁴⁰.

Cigarette Smoke

Cigarette smoke decreases the production of the active form of vitamin D (1,25-dihydroxyvitamin D) in lung epithelial cells,10.a.3. .

Additionally, cigarette smoke affects expression levels of the vitamin D receptor. ⁴¹

Furthermore, COPD is increasingly coming to be understood as a systemic inflammatory disease.⁴²

Vitamin D deficiency is associated with lower lung function and more rapid lung function decline in smokers over 20 years in a longitudinal cohort of elderly men. This suggests that vitamin D sufficiency may have a protective effect against the damaging effects of smoking on lung function.⁴³

Vitamin D has immunomodulatory and antiinflammatory effects.⁴⁴

1,25-dihydroxyvitamin D(3) (1,25(OH)(2)D(3)), the active form of vitamin D, is known to regulate calcium and phosphorus metabolism, thus being a key-player in bone-formation.

However 1,25(OH)(2)D(3) also has a physiological role beyond its well-known role in skeletal homeostasis. 1,25(OH)(2)D(3) is seen as an immunomodulator targeting various immune cells, including monocytes, macrophages, dendritic cells (DCs), as well as T-lymphocytes and B-lymphocytes, hence modulating both innate and adaptive immune responses.⁴⁵

Besides being targets, immune cells express vitamin D-activating enzymes, allowing local conversion of inactive vitamin D into 1,25(OH)(2)D(3) within the immune system.

Taken together, these data indicate that 1,25(OH)(2)D(3) plays a role in maintenance of immune homeostasis.

Several epidemiological studies have linked inadequate vitamin D levels to a higher susceptibility of immune-mediated disorders, including chronic infections and autoimmune diseases.

1,25(OH)(2)D(3) has complex immune-regulatory effects on immune cells as well as a role in infectious and autoimmune diseases, more in particular in tuberculosis and type 1 diabetes (T1D).

TNF-α, is a key cytokine implicated in lung destruction in COPD

TNF-α is down-regulated by vitamin D

1,25-dihydroxyvitamin D(3) is able to modulate inflammation in monocytes.

Matrix metalloproteinases Enzymes are implicated in COPD,

The matrix metalloproteinases (MMPs) comprise a family of at least 20 proteolytic enzymes that play an essential role in tissue remodeling. MMP1 (interstitial collagenase),

MMP9 (gelatinase B) and MMP12 (macrophage elastase) are thought to be important in the development of emphysema.

A study was done to investigate the role of MMP polymorphisms in the development of chronic obstructive lung disease.⁴⁶

The prevalence of these polymorphisms in 590 continuing smokers chosen from the National Heart Lung and Blood Institute.⁴⁷

These data suggest that polymorphisms in the MMP1 and MMP12 genes, but not MMP9, are either causative factors in smoking-related lung injury or are in linkage disequilibrium with causative polymorphisms.⁴⁸

In asthma, airway smooth muscle cell (ASMC) hyperplasia plays an important role in airway remodelling.1,25-(OH)(2)D(3) has direct inhibitory effects on passively sensitized HASMCs in vitro, including inhibition of cell proliferation and expression of MMP-9 and ADAM33, suggesting a possible beneficial role for 1,25-(OH)(2)D(3) in preventing and treating asthmatic airway remodelling.

1,25-(OH)(2)D(3) has direct inhibitory effects on passively sensitized HASMCs in vitro, including inhibition of cell proliferation and expression of MMP-9 and ADAM33, suggesting a possible beneficial role for 1,25-(OH)(2)D(3) in preventing and treating asthmatic airway remodelling.

Matrix metalloproteinases Enzymes may be modulated by vitamin D.

1alpha,25-dihydroxyvitamin D3 and its analogues down-regulate cell invasion-associated proteases in cultured malignant cells.⁴⁹

Vitamin D can act as an antioxidant.⁵⁰

Vitamin D also induces production of antioxidants.

The cells exposed to 1,25(OH)2D3 showed increased tolerance (cell survival) to UVB injury. 1,25(OH)2D3-induced MT may act as a radical scavenger in oxygen-mediated UV injury including SBC formation in the skin. These results indicate that 1,25(OH)2D3 may be practically applied to humans for the purpose of photoprotection.

This may be beneficial in exposure to the oxidative stress of cigarette smoking that leads to lung damage.

Sun burn

Sun burn and the measures we take against that with sunblocks is also a reason for Vitamin D blockage. This is caused by a weakening of the skin because of toxic diet and care products.⁵¹ A good way to strengthen your skin are the diet and care tips in the e4dc⁵². An important element of that is the e4dc shower routine.⁵³ Unlike the aggressive substances people usually use to wash themselves, it leaves the skin in tact so that sunblocks and sunscreens are unnecessary and Vitamin D formation in the skin through sunlight is unhindered.

Certain Medications

Statins block Vitamin D formation.

Healthline explains how Statins work as follows:

1. Statins stop the production of cholesterol. First, statins block the enzyme that creates cholesterol. Reduced production lowers the total amount of cholesterol available in your bloodstream.
2. Statins help reabsorb existing cholesterol. Your body needs cholesterol to perform certain tasks. These tasks include helping you digest food, make hormones, and absorb vitamin D. If statins lower your cholesterol level, your body can’t get the cholesterol it needs from your circulating blood. Instead, your body needs to find other sources of cholesterol. It does this by reabsorbing cholesterol that has built up as plaques containing LDL in your arteries.

 3-hydroxy-3-methylglutaryl coenzyme A (HMG-CoA) reductase is a key enzyme that catalyses the synthesis of a precusor of cholesterol as well as non-sterol isoprenoids, mevalonate.

3–Hydroxy–3–methylglutaryl–coenzyme A (HMG-CoA) reductase inhibitors (statins) are among the most prescribed medications in the United States. Statins act on the rate-limiting step in cholesterol biosynthesis (the conversion of HMG-CoA to mevalonate) and are effective in treating dyslipidemia

Statins block Vitamin D formation.

Aluminum containing antacids

Mineral oil and stimulant laxatives

Glucocorticoids, such as prednisone

So all these factors play a role in Vitamin D levels.

7.5.D.2. Vitamin B5 for Co Enzyme A for cholesterol

Molecular formula of Vitamin B5 or pantothenic acid: C9H17NO5⁵⁴

Molecular structure of Vitamin B5 or pantothenic acid::⁵⁵

Function

Vitamin B5 has a role in synthesizing coenzyme A.

Coenzyme A is involved in the synthesis of fatty acids and is important for converting foods into fatty acids and cholesterol.

Deficiency symptoms

A deficiency of B5 can cause an increased sensitivity to insulin

Rheumatoid arthritis

Some researchers have found that people with rheumatoid arthritis have lower levels of vitamin B5.

Clinical trials have shown that a deficiency may lead to:

• Headache
• Fatigue
• Irritability, restlessness
• Disturbed sleep
• Nausea, vomiting, stomach cramps
• Numbness or burning sensation in hands or feet
• Muscle cramps
• tiredness
• apathy
• depression
• irritability
• sleep disorders
• stomach pains
• nausea
• vomiting
• numbness
• muscle cramps
• hypoglycemia
• burning feet
• upper respiratory infections

In mice, a vitamin B5 deficiency led to skin irritation and graying of the fur, but this was reversed when pantothenic acid was given.

When the level of B5 intake is restored to normal, many of these symptoms are reversed.

Overload

What happens if I take too much pantothenic acid?

There’s not enough evidence to know what the effects might be of taking high daily doses of pantothenic acid supplements.

Pantothenic acid overload has not been observed from food sources. With very large daily doses of 10 grams a day, stomach upset or mild diarrhea has been reported. However, this is rare and a Tolerable Upper Intake Level for pantothenic acid has not been established.

What blocks B5?

Vitamin C, thiamine (B1) and pantothenic acid are all “sensitive” or “highly sensitive” to damage by heat. Probiotic cultures are even more delicate and cannot live above 120 °F, or 48,8 degrees Celsius as with virtually all bacteria and yeast

Recommended Amounts

Pantothenic acid cannot be stored in the body, so you need it in your diet every day.⁵⁶

RDA:The Recommended Dietary Allowance (RDA) for men and women ages 19+ years is 5 mg daily. For pregnancy and lactation, the amount increases to 6 mg and 7 mg daily, respectively.

UL:A Tolerable Upper Intake Level (UL) is the maximum daily dose unlikely to cause adverse side effects . An UL has not been established for pantothenic acid, because a toxic level has not been observed from high intakes.⁵⁷

Recommended daily intake

• Infants 0-6 months – 1.7 milligrams (mg) per day
• Infants 7-12 months – 1.8 mg per day
• Children 1 -3 years – 2 mg per day
• Children 4-8 years – 3 mg per day
• Children 9-13 years – 4 mg per day
• Males and females 14 years and over – 5 mg per day
• Pregnant women – 6 mg per day
• Breastfeeding women – 7 mg per day

Vitamin B5 is soluble in water and is excreted in urine. Our bodies do not store it, and we need to consume it every day to replenish supplies.

Food sources of Vitamin B5

Pantothenic acid is found in a wide variety of foods. Bacteria in the gut can also produce some pantothenic acid but not enough to meet your dietary need

Pantothenic acid is widely available in food, but it is lost in processing, for example, in canning, freezing, and milling. To ensure an adequate intake, foods should be eaten fresh rather than refined.

As with all water-soluble vitamins, vitamin B5 is lost when food is boiled.

Bacteria in the lining of the colon might generate pantothenic acid, but this has not yet been proved.

Sources include: provided they are not subjected to temperatures exceeding 48,8 degress Celcius: (So that excludes egss as a Vitamin B5 source, since you are not supposed to eat those raw either.)

• GrainsWhole grains are a good source of vitamin B5 but milling can remove up to 75 percent of the B5 content.
• Dairy products
• Vegetables: Mushrooms, avocado, broccoli, sweet potatoes, corn, cauliflower, kale, and tomatoes.
• Other sources of vitamin B5 include brewer’s yeast, peanuts, sunflower seeds, wheat germ, royal jelly, and oatmeal

Vitamin B5 per 100 grams⁵⁸

Shiitake mushrooms, dried, 21.9 mg

Pepeao (type of mushroom) – Dried 21.5 mg

Sunflowerseeds: 100 grams have 7mg (141% DV) of B5

Whey protein 5,81 mg

Yeast extract spread (marmite) 4,6 mg

Shitake mushrooms, not dried 100 grams has 3.6mg (72% DV) of B5

White Button Mushrooms 2,16 mg

Avocado: 100 grams has 1.99 mg (28% DV) of B5

Peanuts, 1.77 mg

Wheatgerm, 1.39 mg

Camembert 1.36 mg

Walnuts 0,95 mg

Endive 0,9 mg

Guava 0.45 mg

whole milk: 100 grams had 0.4mg (7% DV) of B5

Whole yogurt 0,39 mg

Sesame seed, 0,29 mg⁵⁹

Kefir, 0.25 mg ⁶⁰

B5 Food Sources⁶¹: Shiitake mushrooms, Sunflower seeds, Whey, Marmite, Raw White Button Mushrooms, Avocados, Walnuts, Camembert, Raw Endives, Guava’s, Whole Milk, Whole Yogurt, Sesame seeds, Kefir.

Eggs should not be eaten raw, because then they block the the capacity to absorb vitamin B7. And they can\ t be used as a source of B5, because vitamin B5 disintegrates at 48.8 degrees Celsius.

Vitamin C, thiamine (B1) and pantothenic acid are all “sensitive” or “highly sensitive” to damage by heat. Probiotic cultures are even more delicate and cannot live above 120 °F, or 48,8 degrees Celcius as with virtually all bacteria and yeast

Chapter 7.5.D.3. Calcium

Calcium chemistry⁶²

In Revici’s theory Calcium is strongly catabolic.

Calcium⁶³

Function

Our bodies need calcium and phosphorus to build and maintain bones.

Calcium is a mineral involved in a large number of vital functions, primarily bone health.

It is necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes.

Signs of Calcium Deficiency

Osteoporosis

A deficiency in calcium can lead to numbness in the fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms. A long-term deficiency can lead to bone loss (osteopenia) and fragile bones (osteoporosis).⁶⁴

Low calcium can also lead to tooth decay.⁶⁵

An observation made in the 1980s drew attention to the relationship between calcium intake and preeclampsia/eclampsia during pregnancy⁶⁶

Health Benefits of Calcium

Bone Health  – Adequate intake of calcium during childhood, adolescence, and early adulthood up to age 30 is essential to increase bone mass. The higher the bone mass at this age, the lower the risk of osteoporosis.⁶⁷

 Many factors lead to osteoporosis and affect its severity. The evidence is mixed regarding whether a diet high in calcium actually benefits those with osteoporosis. ⁶⁸The U.S. Food and Drug Administration does however suggest that a diet high in calcium, in combination with vitamin D and regular exercise can reduce the risk of osteoporosis.⁶⁹

Lower Blood Pressure – There is mixed evidence regarding whether increased calcium intakes lower or raise blood pressure. This study claims there is decrease in blood pressure with increased calcium uptake. ⁷⁰And this one says Calcium supplementation may lead to a small reduction in systolic but not diastolic blood pressure⁷¹.

Several studies report that those who obtain calcium from plant sources are likely to have lower blood pressure and reduced risk of heart disease.59 healthy, omnivorous subjects aged 25-63 years were randomly allocated to a control group, which ate an omnivorous diet for 14 weeks, or to one of two experimental groups, whose members ate an omnivorous diet for the first 2 weeks and a lacto-ovo-vegetarian diet for one of two 6-week experimental periods. Mean systolic and diastolic blood pressures did not change in the control group but fell significantly in both experimental groups during the vegetarian diet and rose significantly in the experimental group which reverted to the omnivorous diet. Adjustment of the blood-pressure changes for age, obesity, heart rate, weight change, and blood pressure before dietary change indicated a diet-related fall of some 5-6 mm Hg systolic and 2-3 mm Hg diastolic. Although the nutrient(s) causing these blood-pressure changes are unknown, the effects were apparently not mediated by changes in sodium or potassium intake.⁷²

Conversely, those who predominantly consume their calcium from salty cheeses are more likely to have higher blood pressure and increased risk of heart disease.⁷³

Reduced Risk of Colon Cancer (*Controversial) – Several observational studies link a higher intake of calcium with reduced colon cancer risk.⁷⁴ However, various other studies report the results to be inconclusive when compared to a placebo group.⁷⁵

Health Risks of Excessive Calcium⁷⁶

See also Vitamin D toxicity.

Impairment of the Kidneys – Extremely high levels of calcium, often associated with hyperparathyroidism, as opposed to food or supplement intake, can impair functioning of the kidneys, and lead to reduced absorption of other essential minerals, such as iron, and zinc.⁷⁷

Increased Risk of Cardiovascular Disease – Some studies show that taking calcium supplements in excess of 500mg daily can increase risk of cardiovascular diseases.⁷⁸

Increased Risk of Prostate Cancer Several studies have found a link between increased calcium intake, or 2.5 servings of dairy foods, and increased risk of prostate cancer. It is inconclusive whether the dairy products or the calcium increases the risk. ⁷⁹

However, several other studies have found no association between prostate cancer and calcium, suggesting that calcium from plant foods is better than from dairy products.⁸⁰

Decreased Absorption of Certain Medications – Excessive intake of calcium can decrease the absorption of the following:

Biphosphonates (for osteoporosis)

Antibiotics (fluoroquinolone and tetracycline)

Levothyroxine (for hypothyroidism)

Phenytoin (an anticonvulsant)

Tiludronate disodium (for Paget’s disease)⁸¹

Factors which Affect Calcium Absorption⁸²

Amount of Calcium Consumed – The more calcium you consume, the less you absorb. Though consuming more calcium will increase your total level.⁸³

Age – Children absorb about 60% of the calcium from foods, while adults absorb only 20%.⁸⁴

Pregnancy – Pregnant women absorb more calcium.⁸⁵

Vitamin D Intake – Vitamin D enhances calcium absorption. It can be found in foods or created by exposing skin to sunshine.⁸⁶

Phytic and Oxalic Acid – phytic and oxalic acid affect calcium absorption,⁸⁷ 

The percent daily value already accounts for this absorption factor. High amounts of oxalic acid are found in plant foods like spinach, collard greens, sweet potatoes, rhubarb, and beans. ⁸⁸

Phytic acid is found in whole bread and wheat bran. It is difficult to separate the effects of fiber and phytic acid in cereal products, because they occur together in these foods.⁸⁹

Sodium, Protein, Alcohol, Fructose Caffeine – A diet high in sodium, protein, alcohol, and caffeine can reduce the absorption and retention of calcium by causing more calcium to be excreted. Alcohol also interferes with the metabolism of vitamin D.⁹⁰

Tobacco and Alcohol do so by inhibiting the metabolism of Vitamin D. More about that under Vitamin D inhibitors.

Sodium, Protein, and Caffeine: enhance the excretion of calcium, ⁹¹

But at the same time they counter hypercalcemia for a diet that is high in calcium and Vitamin D , which explains why people who start diets to improve their life style need to beware of the symptoms of hypercalcemia ⁹²and find healthy ways to counter this, like apple cider vinegar.⁹³

How high sodium intake lowers Calcium

When sodium intake becomes too high, the body gets rid of sodium via the urine, taking calcium with it, which depletes calcium stores in the body. High levels of calcium in the urine lead to the development of kidney stones, while inadequate levels of calcium in the body lead to thin bones and osteoporosis.⁹⁴

When sodium leaves a body, it takes calcium along with it, creating risk for kidney stones and osteoporosis.⁹⁵

Caffeine

Current evidence relates caffeine intake to calcium metabolism⁹⁶. It has been demonstrated that caffeine negatively influences calcium balance by reducing renal reabsorption of calcium, and possibly by reducing intestinal calcium absorption.⁹⁷

Oral doses of caffeine increase the urinary excretion of calcium, magnesium, sodium and chloride for at least 3 hours after consumption. ⁹⁸

Caffeine intake is associated with higher levels of both urinary calcium and intestinal calcium secretion.⁹⁹

Any beverage or food containing caffeine such as coffee, tea, chocolate and some sodas can inhibit the absorption of vitamins and minerals and increase their excretion from the body.¹⁰⁰

Animal Protein

It is well established that dietary protein increases endogenous acid production. In response to the acid load, bone may be called upon as a reservoir of alkali, and, as a consequence, bone calcium is mobilized.¹⁰¹

The average American diet, which is high in protein and low in fruits and vegetables, generates a large amount of acid, mainly as sulfates and phosphates.¹⁰²

The kidneys respond to this dietary acid challenge with net acid excretion, as well as ammonium and titratable acid excretion. ¹⁰³

Concurrently, the skeleton supplies buffer by active resorption of bone.¹⁰⁴

Indeed, calciuria is directly related to net acid excretion. Different food proteins differ greatly in their potential acid load, and therefore in their acidogenic effect.¹⁰⁵

A diet high in acid-ash proteins causes excessive calcium loss because of its acidogenic content.¹⁰⁶

The addition of exogenous buffers, as chemical salts or as fruits and vegetables, to a high protein diet results in a less acid urine, a reduction in net acid excretion, reduced ammonium and titratable acid excretion, and decreased calciuria.

Bone resorption may be halted, and bone accretion may actually occur.¹⁰⁷

Alkali buffers, whether chemical salts or dietary fruits and vegetables high in potassium, reverse acid-induced obligatory urinary calcium loss.¹⁰⁸

So excessive dietary protein from foods with high potential renal acid load adversely affects bone, unless buffered by the consumption of alkali-rich foods.¹⁰⁹

Most fruits and vegetables, nuts, seeds, and legumes are alkaline-promoting foods.¹¹⁰

Dairy, eggs, meat, most grains, fall on the acid side.¹¹¹

Acidic: meat, poultry, fish, dairy, eggs, grains, alcohol

Neutral: natural fats, starches, and sugars

Alkaline: fruits, nuts, legumes, and vegetables¹¹²

The acidity or alkalinity is about the metabolic waste, not about the blood, since blood pH is strictly regulated and stable.¹¹³

Risk of a Calcium Deficiency

Postmenopausal women¹¹⁴ – Due to a reduced level of the hormone estrogen, calcium absorption decreases in menopausal women. ¹¹⁵Estrogen rich foods are Flax seeds, Dried fruits (prunes, apricots, dates). sesame seeds, garlic, peaches, berries, wheat bran, cruciferous vegetables (Cauliflower, broccoli, Brussels sprouts, and cabbage),¹¹⁶

Raisins on the other hand lower estrogen and heighten testosterone .¹¹⁷

Resveratrol, a powerful antioxidant found in raisins, has been linked to increased testosterone levels and lowered estrogen levels. ¹¹⁸

Lastly, raisins are a high-quality source of boron, which has been linked to increased testosterone in several scientific studies.¹¹⁹

Other testosterone level raising foods are raw cocoa and oysters. ¹²⁰

Other risks of Calcium Deficiency: Women who miss their menstrual period (Amenorrhea) – Amenorrhea is a condition that typically occurs in anorexic women, or women who are athletes. This is again due to a reduced level of estrogen. Increased intake of calcium foods is recommended.¹²¹

lactose intolerance ¹²²– People with lactose intolerance consume fewer dairy products, which is said to reduce the amount of calcium consumed. ¹²³However , this is not necessary since in fact there is more calcium in some vegetables than there is in dairy products.

Certain Medicationscan also cause Calcium Deficiency:

Aluminum and magnesium containing antacids.

Mineral oil and stimulant laxatives.

Glucocorticoids, such as prednisone.¹²⁴

Misconceptions about Calcium

It is not only not true Vegetarians and Vegansare at greater risk for Calcium deficiency, They are in fact better off than meat eaters!¹²⁵ – Oxalic and phytic acids found primarily in plant products are thought to reduce absorption of calcium. However, consumption of meats has also been shown to increase the excretion of calcium.  Besides, the effect of phytic acid can be countered with Phytate, which is in seaweed, and it can be countered with organic apple cider vinegar. And research shows the Calcium absorption from certain vegetables , like Cale is, higher than that from milk!¹²⁶

Kidney Stones  – At least one clinical trial has shown that 7 years of vitamin D and calcium supplementation is associated with increased risk of kidney stone risk.¹²⁷

Signs of Calcium Toxicity

Conversely, excess calcium (particularly from supplements) can lead to kidney stones, calcification of soft tissue, and increased risk of vascular diseases like stroke and heart attack.¹²⁸

Calcium overdose can also lead to Zinc deficiency,, the symptoms of which are, among others, lower immune response and loss of taste and smell¹²⁹. Sound familiar?

What is the DV for calcium?

The daily value (DV) for calcium is 1300mg.

Too much calcium to build up in the body (hypercalcaemia).

This can weaken the bones and damage the kidneys and the heart¹³⁰

nausea, loss of appetite, thirst, urinating more or less than usual, body aches, stiffness, confusion, or irregular heartbeats.

chest pain, feeling short of breath;¹³¹

growth problems (in a child taking ergocalciferol)¹³²; or

early signs of vitamin D overdose–

weakness,

metallic taste in your mouth

weight loss,

muscle or bone pain

constipation

nausea

vomiting.

Hardening of the arteries (atherosclerosis): Taking vitamin D could make this condition worse, especially in people with kidney disease.

A type of fungal infection called histoplasmosis: Vitamin D may increase calcium levels in people with histoplasmosis. This could lead to kidney stones and other problems.

High levels of calcium in the blood: Taking vitamin D could make this condition worse.

Over-active parathyroid gland (hyperparathyroidism): Vitamin D may increase calcium levels in people with hyperparathyroidism.

Lymphoma: Vitamin D may increase calcium levels in people with lymphoma. This could lead to kidney stones and other problems.

Kidney disease: Vitamin D may increase calcium levels and increase the risk of “hardening of the arteries” in people with serious kidney disease. This must be balanced with the need to prevent renal osteodystrophy, a bone disease that occurs when the kidneys fail to maintain the proper levels of calcium and phosphorus in the blood. Calcium levels should be monitored carefully in people with kidney disease.

A disease that causes swelling (inflammation) in body organs, usually the lungs or lymph nodes (sarcoidosis): Vitamin D may increase calcium levels in people with sarcoidosis. This could lead to kidney stones and other problems.

Tuberculosis: Vitamin D might increase calcium levels in people with tuberculosis. This might result in complications such as kidney stones.

Conclusions and relevance: Vitamin D supplementation is ineffective as an agent for lowering Blood Pressure and thus should not be used as an antihypertensive agent.

Signs of Calcium Overload

Conversely, excess calcium (particularly from supplements) can lead to kidney stones, calcification of soft tissue, and increased risk of vascular diseases like stroke and heart attack.¹³³

Kidney Stones¹³⁴– At least one clinical trial has shown that 7 years of vitamin D and calcium supplementation is associated with increased risk of kidney stone risk.

Calcium overdose can also lead to Zinc deficiency,, the symptoms of which are, among others, lower immune response and loss of taste and smell. ¹³⁵Sound familiar?¹³⁶

The daily value (DV) for calcium is 1300mg.¹³⁷

Calcium food sources

Dietary calcium has been shown to have greater impact in bone building than supplemental calcium. 

High calcium foods include sesame seeds. kale, milk, yogurt, cheese, leafy greens, beans, okra, and acorn squash.

For a list of nuts and seeds with calcium, look here.¹³⁸

Green vegetables and beans are also a good source of calcium, and the calculated daily value (DV) already takes into account absorption and bio-availability.

Calcium per 100 grams:

Sesame seeds raw, 1290.1 mg (97% of daily value)

Sesame Seeds (Toasted)989mg (76% DV)

Chia Seeds631mg (49% DV)

Almonds269mg (21% DV)

Dry Roasted Almonds268mg (21% DV)

Flax seeds 255mg (20% DV)

Brazilnuts160mg (12% DV)

Dry Roasted Hazelnuts123mg (9% DV)

Almond Paste172mg (13% DV)

Dried Lotus Seeds163mg (13% DV)

Dried Pilinuts145mg (11% DV)

Dry Roasted Hazelnuts123mg (9% DV)

Hazelnuts114mg (9% DV)

Dry Roasted Pistachio Nuts107mg (8% DV)

Pistachio Nuts105mg (8% DV)

Walnuts 98mg (8% DV)

Dry-Roasted Mixed Nuts (Salted)87mg (7% DV)

Macadamia Nuts 85mg (7% DV)

Safflower Seeds78mg (6% DV)

Dried Sunflower Seeds78mg (6% DV)

Dried Japanese Chestnuts72mg (6% DV)

Dry Roasted Pecans72mg (6% DV)

Dry Roasted Sunflower Seeds70mg (5% DV)

Hemp Seeds70mg (5% DV)

Dry Roasted Macadamia Nuts70mg (5% DV)

Pecans70mg (5% DV)

Dry Roasted Sunflower Seeds (With Salt)70mg (5% DV)

Black Walnuts (Dried)61mg (5% DV)

Dry Roasted Peanuts58mg (4% DV)

Roasted Squash And Pumpkin Seeds (With Shells)55mg (4% DV)

Acorns (Dried)54mg (4% DV)

Butternuts (Dried)53mg (4% DV)

Roasted Squash And Pumpkin Seeds (Unsalted)52mg (4% DV)

Roasted Squash And Pumpkin Seeds (Salted)52mg (4% DV)

Dried Pumpkin And Squash Seeds 46mg (4% DV)

Boiled Chestnuts46mg (4% DV)

Dry-Roasted Cashews45mg (3% DV)

Lotus Seeds44mg (3% DV)

Oil Roasted Cashews43mg (3% DV)

Cashew Butter43mg (3% DV)

Cashews (Raw)37mg (3% DV)

Calcium Food Sources¹³⁹: Sesame seed, Chia Seed, Almonds, Flax seed, Brazil nuts, Hazel nuts, Pistachio’s, Walnuts, Macadamia nuts, Sunflower seeds, Pecan nuts, Hemp seeds, Peanuts, Pumpkin seeds, Chestnuts and Cashew nuts.

Olive Oil  aids in the uptake of Calcium.¹⁴⁰

^{In short}

Oral Vitamin D supplementation can lead to calcium overload, which in its turn lead calcification of arteries and to Zinc deficiency, the symptoms of which resemble Covid-19 and long Covid: shortness of breath and loss of taste and smell.

Vegan Calcium sources are superior to non vegan ones, since animal protein causes acidic metabolic waste, which causes Calcium to be excreted through urine. The effects of Phytic acid in plants can be countered with apple cider vinegar.

Olive oil also aids in the uptake of Calcium.

Excess calcium can be countered with sodium.

7.5.D.4. Magnesium

Magnesium¹⁴¹

Magnesium¹⁴²

Revici classified Magnesium as experimentally Catabolic

You need magnesium to move calcium from kidneys, muscles and heart to the blood.

Magnesium stimulates a particular hormone, calcitonin, which helps to preserve bone structure and draws calcium out of the blood and soft tissues back into the bones, preventing osteoporosis, some forms of arthritis and kidney stones.” ¹⁴³

Magnesium is the fourth most abundant cation in the body and plays an important physiological role in many of its functions. Magnesium balance is maintained by renal regulation of magnesium reabsorption. The exact mechanism of the renal regulation is not fully understood. The term “renal” refers to the kidney. For example, renal failure means kidney failure.¹⁴⁴ Magnesium deficiency is a common problem in hospital patients, with a prevalence of about 10%. There are no readily available and easy methods to assess magnesium status. Serum magnesium and the magnesium tolerance test are the most widely used. Measurement of ionized magnesium may become more widely available with the availability of ion selective electrodes.¹⁴⁵

Magnesium deficiency and hypomagnesaemia can result from a variety of causes including gastrointestinal and renal losses. Magnesium deficiency can cause a wide variety of features including hypocalcaemia, hypokalaemia and cardiac and neurological manifestations. Chronic low magnesium state has been associated with a number of chronic diseases including diabetes, hypertension, coronary heart disease, and osteoporosis. The use of magnesium as a therapeutic agent in asthma, myocardial infarction, and pre-eclampsia is also discussed.¹⁴⁶

Hypermagnesaemia is less frequent than hypomagnesaemia and results from failure of excretion or increased intake. Hypermagnesaemia can lead to hypotension and other cardiovascular effects as well as neuromuscular manifestations.

Function

Magnesium is an essential mineral required by the body for muscle and nerve function, maintaining heart rhythm, building strong bones¹⁴⁷ and energy production. The secretion and action of insulin also require magnesium.

About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood 

In fact, every cell in your body contains it and needs it to function.

One of magnesium’s main roles is acting as a cofactor or helper molecule in the biochemical reactions continuously performed by enzymes.

Magnesium is involved in more than 600 reactions in your body, including

• Energy creation: ¹⁴⁸Helps convert food into energy.
• Protein formation:¹⁴⁹ Helps create new proteins from amino acids.
• Gene maintenance:¹⁵⁰ Helps create and repair DNA and RNA.
• Muscle movements: ¹⁵¹Is part of the contraction and relaxation of muscles.
• Nervous system regulation:¹⁵² Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.¹⁵³
• Magnesium plays a critical role in brain function ¹⁵⁴and mood: Magnesium supplementation has been linked to improvement in depression symptoms, Stress. Physical and emotional stress drain the body of magnesium. In fact, studies show inverse relationships between serum cortisol and magnesium—the higher the magnesium, the lower the cortisol. ¹⁵⁵
• It Has Benefits Against Type 2 Diabetes People who get the most magnesium have a lower risk of type 2 diabetes. Moreover, Magnesium has shown to lower blood sugar in some people.
• Magnesium Reduces Insulin Resistance
• Magnesium Has Anti-Inflammatory Benefits
• Magnesium Can Help Prevent Migraines
• Magnesium Improves PMS Symptoms

Deficiency symptoms

A deficiency in magnesium can lead to numbness, muscle cramps, seizures, abnormal heart rhythms, and coronary spasms.

Depression: A variety of neuromuscular and psychiatric symptoms, including different types of depression, was observed in magnesium deficiency.¹⁵⁶

Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease.¹⁵⁷

Magnesium Overload symptoms

Conversely, consuming too much magnesium typically causes diarrhea and nausea as the body attempts to excrete the excess.¹⁵⁸

RDA Magnesium

The current daily value (DV) for magnesium is 420 mg.

Sources of magnesium

High magnesium foods include dark leafy greens, seeds, beans, whole grains, nuts, dark chocolate, yogurt, avocados, bananas and more.

Pumpkin seeds:¹⁵⁹ 46% of the RDI, in a quarter cup (16 grams), that is 193 mg per 16 grams, and 1206,25 mg per 100 grams

Cocoa¹⁶⁰, raw, or cacao¹⁶¹, 15 grams has 102 mg, 100 grams has 680 mg¹⁶²

Cocoa, roasted, 499 mg of magnesium per 100 grams¹⁶³

Almonds:¹⁶⁴Almonds 270mg (64% DV) 25% of the RDI in a quarter cup (24 grams), That is105 mg. 100 grams has 437,5 mg.

Flax seeds 392 mg per 100 grams

Brazil nuts: 25% DV in 1oz of Brazil nuts.¹⁶⁵ 10 grams has 376 mg

Sesame seeds: 100 grams have 351 mg

Cashews:¹⁶⁶20% DV in 1oz of cashews.25% of the RDI in a quarter cup (30 grams). That is 105 mg. 100 grams has 350 mg.

Chia seeds: 100 grams have 335 mg of magnesium

Buckwheat: 100 grams had 281 mg¹⁶⁷, 20% DV in 1 cup of buckwheat

Pine nuts: 17% DV in 1oz of pine nuts¹⁶⁸, is 71, 4 mg per ounce, is 252 mg per 100 grams

Bulgur: 14% DV in 1 cup of bulgur 100 grams has 164 mg.

Hazelnuts 100 grams has 163 mg per

Walnuts: 100 grams has 158 mg.

• Dark chocolate (70–85% cocoa):¹⁶⁹33% of the RDI in 3.5 ounces (100 grams), that is 138,6 mg of magnesium per 100 grams of dark chocolate.
• Pecans: 9% DV in 1oz of pecans, is 37,8 mg per ounce, is 133,34 mg per 100 grams¹⁷⁰
• Sunflower seeds per 30 grams 9% DV,¹⁷¹ 37,8 mg of magnesium per 30 grams, is 126 mg of magnesium per 100 grams of sunflower seeds.
• Spinach raw 79mg per 100 grams¹⁷²
• Black beans:¹⁷³30% of the RDI in a cup (172 grams) is 126 mg. 100 grams of black beans have 73,2 mg of magnesium.
• White beans, cooked: 1 cup of cooked white beans weighs170 grams and has 26% of the DV for magnesium, ¹⁷⁴that is 109,2 mg. 100 grams has 64,2 mg.
• Swiss chard, boiled:¹⁷⁵38% of the RDI in a cup (175 grams), that’s 159,6 mg of magnesium. 100 grams of boiled Swiss chard has 61,2 mg of magnesium.
• Spinach, boiled:¹⁷⁶39% of the RDI in a cup (180 grams) is 163,8 mg per 180 grams and 60,5 mg per 100 grams
• Chestnuts: 100 grams has 54 mg
• Black eyed peas or Cow Peas: 100 grams of cooked black-eyed peas¹⁷⁷ (or cow peas) have 53 mg of Magnesium.
• Chickpeas, boiled, 100 grams have 48 mg of Magnesium¹⁷⁸
• Kale 47 mg per 100 grams¹⁷⁹
• Kidney beans, boiled, 100g contains 45 mg of Magnesium.¹⁸⁰
• Brown rice, cooked, 100 grams has 44mg(10% DV)¹⁸¹
• Prunes: 100 grams of prunes have 41 mg of magnesium
• Lentils: 17% DV in 1 cup of lentils lentils, boiled, 100 grams have 35 mg of magnesium. ¹⁸²
• Raisins: 100 grams have 32 mg of magnesium
• Avocado:¹⁸³15% of the RDI in one medium avocado (200 grams). That is 63 mg. 100 grams has 31,5 mg,
• Turnip greens: 8% DV in 1 cup of turnip greens, 100 grams of turnip greens have 31 mg of magnesium.
• Whole wheat pasta, boiled, 100 grams has 30 mg¹⁸⁴. 15% DV in 1 cup of whole wheat pasta
• Collard greens 10% DV in 1 cup of collard greens, That is 42 mg. 100 grams of collard greens have 27 mg of magnesium
• Banana’s 100 grans has 27mg (6% DV)
• Oatmeal has 26 mg per 100 grams
• non fat yogurt 100 grams has 19mg(5% DV)
• Kefir: 175 grams has 3% of the RDI, which is 12.6 mg.100 grams has 7,2 mg.
• Grapes: 100 grams of grapes have 5 mg of magnesium
• Apple: 100 grams of apple has 5 mg of magnesium.
• Aloe Vera Gel contains calcium, chromium, copper, selenium, magnesium, manganese, potassium, sodium and zinc. They are essential for the proper functioning of various enzyme systems in different metabolic pathways and few are antioxidants. ¹⁸⁵

Magnesium food sources¹⁸⁶:

Pumpkin Seeds, Raw Cocoa, Roasted Cocoa, Almonds,

Flax Seeds, Sesame Seeds, Cashew Nuts, Chia Seeds,

Buckwheat, Pine Nuts, Bulgur, Hazelnuts,

Walnuts, Pecan Nuts, Sunflower Seeds, Raw Spinach

What enhances magnesium absorption?

Increased intakes of protein and fructose from fruit improve apparent magnesium absorption (magnesium intake minus fecal excretion) in humans, whereas a lowering effect occurs with consumption of cellulose and phytic acid¹⁸⁷

Olive oil also enhances magnesium absorption.

Magnesium absorption due to active and passive transport together, was greater in resected than in transected rats in all three intestinal segments, although the difference was significant only in the jejunum (the segment closest to the anastomosis), because of the greater increase in mucosal mass in resected animals. When the three intestinal segments were compared, magnesium absorption in favour of and against the concentration gradient in the proximal colon was significantly greater than in the duodenum or the jejunum, in resected and transected animals fed diet A or diet B. These findings show that the colon is the segment that most efficiently absorbs magnesium in rats with intestinal resection, especially when diet B is given.¹⁸⁸

What blocks magnesium

It is claimed phytic acid in the diet binds to magnesium ¹⁸⁹and impairs its absorption, and all sorts of ways to remove phytic acid from food are suggested, while in reality phytic acid is not that big of a problem. It can be removed easily with Vitamin C rich foods and Vinegar.

What counters the blocks?

Appel cider Vinegar counters the effect of phytic acid, phytase

So adding a saus made of yogurt, olive oil and and vinegar to your spinach will reduce the phytates and enhance mineral intake, not just magnesium but also iron!¹⁹⁰

Interesting fact: Magnesium is at the center of chlorophyll

Calcium blocks the formation of chlorophyll.¹⁹¹

Molecular formula: This effect can be countered with potassium.¹⁹²

7.5.D.5. Vitamin K2 Menaquinone

Vitamin K2 is part of the vitamin D cluster. Here you can read

What it is,

What it does

What the health benefits are

What the consequences are of too little,

What the consequences are of too much,

What the RDA is

How stable it is

What the best food sources are

What blocks it

What enhances it

Chemistry:

Molecular formula of K2: C31H40O2¹⁹³

Molecular structure K2¹⁹⁴

Not to be confused with Vitamin K1 or  phylloquinone,(C31H46O2, also called Phytonadione) which is mostly found in plant foods like leafy green vegetables.¹⁹⁵ “Vitamin K1 has a relatively short half-life and is rapidly cleared from the blood and is cleared by the liver within eight hours. In comparison vitamin K2 has a longer half-life of up to 72 hours, meaning it remains biologically active in the body for longer.¹⁹⁶

K1, phylloquinone,(C31H46O2, also called Phytomenadione)¹⁹⁷

Function: In controlled studies in people, researchers have also observed that vitamin K2 supplements generally improve bone and heart health, while vitamin K1 has no significant benefits.¹⁹⁸

K1 is converted into K2 in the gut, but since this conversion happens inefficiently, we need to get K2 from the diet. ¹⁹⁹

You need Vitamin K2 to move Calcium from the blood to the bones. ²⁰⁰

Vitamin K2 in particular has been demonstrated to restore mitochondrial function and has a key role in production of mitochondrial adenosine triphosphate. Thus, it is reasonable to speculate that dietary supplementation with vitamin K2 could increase the function of muscle with high mitochondrial content (ie, skeletal and cardiac muscle).²⁰¹

Facilitation of blood clotting.

Another task of vitamin K2 is to prevent calcium deposits in blood vessels and cartilage.

The regulation of cell division is also dependent on vitamin K2.

Vitamin K2 helps repair processes in the liver, kidneys, nerve cells, blood vessels and eyes.

Thanks to vitamin K2, bone resorption is inhibited in women after the menopause.

Vitamin K-2 acts as an essential cofactor to prevent calcification of our blood vessels. Vitamin K-2 acts to prevent calcification of arteries, and it can reverse calcification after it happens.

In general, vitamin K2 ensures the maintenance of normal bones. Vitamin K 2can both accelerate bone growth at a young age and slow down its breakdown in old age. Vitamin K2 ensures an adequate mineral content in our bone tissue, which ensures firm and strong bones.

Vitamin K2 reduces the risk of developing osteoporosis. With a vitamin K2 deficiency, the calcium is not stored in the bones and this leads to osteoporosis.

According to some studies, vitamin K2 is said to have positive effects on memory, especially in old age.

Vitamin K2 is also said to help against high blood pressure and other cardiovascular diseases.²⁰²

Health benefits

Heart Health

Vitamin K2 moves calcium from the blood to the bones, and this effect helps prevent hard deposits (calcium and fatty material) from forming in artery walls. Smooth and flexible blood vessels ensure healthy circulation²⁰³, reducing the risk of harmful blood clots and heart disease.²⁰⁴

This effect may come from vitamin K2 alone. Studies show that a person’s risk of dying from heart disease falls by 9% for every 10 micrograms consumed a day, but found no association with K1 intake.²⁰⁵

Studies show higher vitamin K2 intake reduces the risk of dying from heart disease with 57%.

In the Rotterdam Study²⁰⁶, a large-scale, population-based study with 4,807 Dutch women and men (age: 55+), the effect of dietary vitamin K1 and vitamin K2 over a 10-year period (1990 to 2000) was investigated with regard to the risk of coronary heart disease, arterial calcification and overall mortality²⁰⁷. This study found that vitamin K1 (intake: ∼250 μg/day) had no protective effect on the cardiovascular system or overall mortality. Vitamin K2 (intake: ∼25 μg/day) reduced the relative risk of dying of heart disease by 57%. Vitamin K2 also markedly reduced the occurrence of coronary heart disease (by 41%) and overall mortality (by 36%). Vitamin K2 even reduced the risk of severe arterial calcification by 52% (OR: 0.48)²⁰⁸ and ²⁰⁹

The Rotterdam study²¹⁰ says:

Vitamin K-dependent proteins, including matrix Gla-protein, have been shown to inhibit vascular calcification. Activation of these proteins via carboxylation depends on the availability of vitamin K. We examined whether dietary intake of phylloquinone (vitamin K-1) and Menaquinone (vitamin K-2) were related to aortic calcification and coronary heart disease (CHD) in the population-based Rotterdam Study. The analysis included 4807 subjects with dietary data and no history of myocardial infarction at baseline (1990-1993) who were followed until January 1, 2000. The risk of incident CHD, all-cause mortality, and aortic atherosclerosis was studied in tertiles of energy-adjusted vitamin K intake after adjustment for age, gender, BMI, smoking, diabetes, education, and dietary factors. The relative risk (RR) of CHD mortality was reduced in the mid and upper tertiles of dietary Menaquinone compared to the lower tertile [RR = 0.73 (95% CI: 0.45, 1.17) and 0.43 (0.24, 0.77), respectively]. Intake of Menaquinone was also inversely related to all-cause mortality [RR = 0.91 (0.75, 1.09) and 0.74 (0.59, 0.92), respectively] and severe aortic calcification [odds ratio of 0.71 (0.50, 1.00) and 0.48 (0.32, 0.71), respectively]. Phylloquinone intake was not related to any of the outcomes. These findings suggest that an adequate intake of Menaquinone could be important for CHD prevention²¹¹.

In a new study,²¹² scientists have presented powerful evidence that vitamin K2 can reduce the progression of atherosclerosis, the “blockage” of the arteries that can lead to heart attacks and strokes²¹³.

Strong Bones

Our bodies need calcium to build and maintain bones. When it breaks down calcium in our bodies, vitamin K2 activates a protein that helps the mineral bind to our bones to do its job.

While research is ongoing, studies show a higher K2 intake improves bone density and reduces the risk of bone fractures.

Anticancer Properties

Researchers have found that vitamin K2 may slow or stop cancer cell activity.

Other studies show this may improve survival rates and reduce cancer’s recurrence. However, these studies have focused on only certain cancers, like liver and prostate, so much more research is needed.

RDA of K2

Scientists studying vitamin K2’s effects suggest its benefits come with a daily intake of between 10 and 45 micrograms²¹⁴

Consequences of too little:

A vitamin K2 deficiency leads to calcium deposits in our artery walls, which can affect the functions of kidneys and the brain.

Without vitamin K2, the calcium metabolism does not work and the mineral content decreases. Bones can become porous on this.

Without vitamin K2, no coagulation factors can be produced to stop bleeding.²¹⁵

Consequences of too much

These only occur with excessive artificial supplementation or injection and can include:

Decreased appetite

decreased movement or activity

difficulty in breathing

enlarged liver

general body swelling

irritability

muscle stiffness

paleness

yellow eyes or skin

Rare

Difficulty in swallowing

fast or irregular breathing

lightheadedness or fainting

shortness of breath

skin rash, hives and/or itching

swelling of eyelids, face, or lips

tightness in chest

troubled breathing and/or wheezing

Rare

Blue color or flushing or redness of skin

dizziness

fast and/or weak heartbeat

increased sweating

low blood pressure (temporary)

Some side effects may occur that usually do not need medical attention. These side effects may go away during treatment as your body adjusts to the medicine. Also, your health care professional may be able to tell you about ways to prevent or reduce some of these side effects. Check with your health care professional if any of the following side effects continue or are bothersome or if you have any questions about them:

Less common

Flushing of face

redness, pain, or swelling at place of injection

skin lesions at place of injection (rare)

unusual taste

RDA of of Vitamin K2

between 10 and 45 micrograms. ²¹⁶

You can also get vitamin K supplements, but clinical trials show that the vitamin K we consume from food is more effective.²¹⁷

Stability

Vitamin K2 is stable at room temperature. It doesn’t need to be refrigerated. It isn’t destroyed by cooking. ²¹⁸

Sources of vitamin K2²¹⁹

Our bodies make some vitamin K in the colon, and most people get the rest of what they need from their diet.

RDA: around 25 micrograms

Vitamin K2 (Menaquinone) concentrations were measured in a wide range of cheeses and the effects of fat content, ripening and origin of the cheeses were investigated. Moreover, the Menaquinone content of cheese was compared with that of other foods known to contain vitamin K2. It was found that cheese and curd are the most important sources of long-chain menaquinones in the Western diet and, in general, hard cheeses are richer in menaquinones than soft cheeses. However, the actual Menaquinone content varies substantially and is dependent on the type of cheese, the time of ripening, the fat content and the geographic area where the cheeses are produced ²²⁰.

Vitamin K2 food sources:

Natto, provided it is non gmo and pesticide free:

100-grams has 108 micrograms ²²¹

Münster (Vosgeses)

50 grams has 50 micrograms

100 grams has 100 mcg²²²

Hard Cheeses

1 ounce: 25 mcg
100 grams: 87 mcg

Jarlsberg Cheese

1 slice: 22 mcg
100 grams: 80 mcg

Camembert

50 grams has 34 micrograms

100 grams has 68 mcg

Edam and aged Gouda

50 grams has 32 micrograms

100 grams has 64 micrograms

Soft Cheeses

1 ounce: 17 mcg
100 grams: 59 mcg

Milk Kefir vitamin K2,

100 g has 52 mcg

Edam Cheese

1 slice: 13 mcg
100 grams: 49 mcg

Blue Cheese

1 ounce: 10 mcg
100 grams: 36 mcg

Sauerkraut

100 grams has 4.8 mcg²²².¹

Egg Yolk

depending on how the chickens were fed, one large egg yolk may contain around 5.8 mcg of Vitamin K2^{222 2}

One dozen eggs a day from caged hens won’t supply enough K2 for your daily requirement, whereas two to four eggs a day from pasture-raised hens may provide adequate K2.^222.3

Animal products need to come from animals that were pasture raised. If dairy cattle feed on grain or soy, they do not get the K1 from the grass. This means they don’t convert it to Vitamin K2, so in turn, we don’t receive it from products produced by these animals..^222.4

But even when cows are fed hay, eating dead hay may not produce K2 rich dairy products..^222.5

K2 food sources²²³: Natto, Münster (Vosgeses), Hard Cheeses, Jarlsberg Cheese, Camembert, Edamer Cheese, Aged Gouda, Soft Cheeses, Milk Kefir

7.5.D.6. Lysine

Chemistry

Lysine Chemical formula: C6H14N2O2²²⁴

Lysine Chemical Structure²²⁵

Lysine chemical structure²²⁶

Function

Lysine is one of the essential amino acids that your body needs to build proteins. Since our bodies can’t produce essential amino acids, including lysine in your diet is the only way to make sure you’re getting it.

Lysine plays an important role in supporting your immune system. It may also improve athletic performance. People with certain health conditions, like the herpes simplex virus (HSV) and diabetes, may also benefit from consuming extra lysine. Why You Need Lysine

Since there are 21 different amino acids, tracking how much you are getting of each one would be a difficult task. If you are getting adequate protein, you are probably getting enough lysine. Adults need about 7 grams (g) of protein for every 20 pounds of body weight, so a person weighing 160 pounds would need 56g.

Lysine plays several roles in the body, including two very important ones:

1. It helps the body create collagen, which is present in bones and connective tissues such as skin and cartilage.
2. It produces carnitine, which converts fatty acids into energy in a process that also lowers cholesterol.

Lysine is sometimes combined with another amino acid, arginine. Scientists say that the two amino acids use the same pathways in the body. Therefore, taking arginine might lower your lysine levels.

As an essential amino acid, lysine is important to health. Although evidence is inconclusive, it has been used for these purposes:

1. Muscle Strength

Athletes have used some amino acids, including lysine, in supplement form to increase muscular strength. Research has failed to prove that lysine improves muscle strength more than strength training alone. One study of older adults showed that taking a combination of three amino acids, including lysine, improved lean body mass.

2. Bone Health

Lysine can help the body absorb calcium, and it can reduce the amount of calcium lost in your urine. Researchers have theorized that lysine could prevent osteoporosis, but they have found no evidence that this is true.

3. Mouth Health

Lysine has been used as a treatment for cold sores caused by the herpes simplex virus and for canker sores. Researchers have not found conclusive evidence that lysine is effective for these problems.

4. Anti-anxiety Effects

Some studies have looked at whether lysine and arginine could reduce anxiety. In two studies, the subjects showed reduced levels of the stress hormone cortisol.²²⁷

The study Dietary L-lysine and calcium metabolism in humans by

R Civitelli 1, D T Villareal, D Agnusdei, P Nardi, L V Avioli, C Gennari published Nov-Dec 1992, says:

Calcium deficiency contributes to age-related bone loss; ²²⁸

Bone Health

Lysine can help the body absorb calcium, and it can reduce the amount of calcium lost in your urine. Researchers have theorized that lysine could prevent osteoporosis, but they have found no evidence that this is true.²²⁹

Consequently, any preventive approach to osteoporosis should include dietary Ca adjustment or supplementation.

The ideal Ca supplement would yield the greatest bioavailability.

Studies in animals have shown that dietary supplements with certain amino acids, particularly L-lysine, can increase Ca absorption.

Therefore, researchers examined the potential effect of this essential amino acid on Ca metabolism in humans.

In one study, the acute effects of an oral Ca load (3 g as CaCl2) administered with or without 400 mg of L-lysine were compared in 15 healthy and 15 osteoporotic women.

In all cases, the oral Ca load determined a progressive increase in serum total Ca and Ca2+ and a concomitant decrease in neophrogenous cAMP.

As expected, a progressive increase in urinary Ca excretion was also observed, except in the L-lysine-treated healthy subjects, who exhibited a blunted calciuric response to the Ca load.

In a second study, the effects of a short-term dietary supplementation with either L-lysine, L-valine, or L-tryptophan (800 mg/day) on 47Ca fraction absorption were compared in 45 osteoporotic patients. L-Lysine but not L-valine or L-tryptophan significantly increased the intestinal absorption of the mineral.

The suggest that L-lysine can both enhance intestinal Ca absorption and improve the renal conservation of the absorbed Ca.

The combined effects may contribute to a positive Ca balance, thus suggesting a potential usefulness of L-lysine supplements for both preventive and therapeutic interventions in osteoporosis.

Lysineis also an anti viral.

A great many virusesincluding HSV and Cytomeglavirus require Arginine to replicate and are inhibited by Lysine. You can drastically reduce your viral load by making sure that every meal (and every snack) you eat contains more Lysinethan Arginine.

RDA for lysine

Researchers estimate that a 70 kilogram (kg) person needs around 800–3,000 mg of lysine per day. A person’s body weight affects how much they need as follow

• 12 mg/kg of body weight for adults

• 44 mg/kg for children 11 to 12 years old
• 97 mg/kg for infants 3 to 6 months old.²³⁰

Dosage recommendations for lysine vary according to what you’re using it for. The typical dietary guideline for lysine is 1 gram (g) or 1000 milligrams (mg) per day.²³¹

Good sources of lysine include foods that are rich in protein, such as:²³²

Chiorella 4180 mg/ 100 g²³³

Parmesan cheese 2200 mg/100 g

pumpkin seeds 1386 mg/100g²³⁴

Pistachios dry roasted 1195mg/100g²³⁵

Pistachio’s raw 1142 mg/100g²³⁶

sunflower seeds 937/100g²³⁷

Cashews 928mg/100²³⁸

peppers green as well as red, freeze dried 796 mg/100g²³⁹

Leeks 786 mg/100 g²⁴⁰

quinoa uncooked 766 mg/100g²⁴¹

amaranth 750 mg/100 g²⁴²

Sesame seeds 569 mg/100 g²⁴⁷

peppers red hot sun-dried 476 mg/100g²⁵¹

Walnuts 424 mg/100g²⁵²

Hazelnuts 420 mg/100g²⁵³

Kefir has 376 mg/ 100g²⁵⁴

hummus 291 mg/100 g²⁵⁵

quinoa, cooked, 239 mg/100g²⁵⁶

Fenugreek 160mg/100g²⁵⁷

black beans 143 mg/100g²⁵⁸

Avocado 140 mg/100 g²⁵⁹

potatoes boiled in skin 114 mg/100g²⁶⁰

potatoes boiled without skin 104 mg/100g²⁶¹

Raisins 84 mg/100g

dried apricots 29mg/100 g²⁶²

beets 40 mg/100 g²⁶³

peppers sweet green fresh raw: 39 mg/100 g

peppers red fresh, raw: 36 mg/100 g

tomatoes, raw red 27 mg/100g²⁶⁴

pears 20 mg/ 100g²⁶⁵

macadamia nuts 18 mg/100g

Lysine Food Sources²⁶⁶: Chiorella, Spirulina, Parmesan Cheese, Pumpkin Seeds, Pistachio’s, Sunflower seeds, Red Bell Peppers, Green bell Peppers, Leeks, Quinoa, Amaranth, Buckwheat, Red Kidney beans, Chick Peas, Sesame Seeds, Lentils.

Foods that contain more arginine than lysine are chocolate, carob, coconut, oats, whole wheat, white flour, peanuts and wheat germ.

7.5.D.7. Phosphorus

calcium needs phosphorus to make your teeth and bones strong²⁶⁷ and create healthy bones²⁶⁸ create energy and make new cells²⁶⁹.

Phosphorus²⁷⁰

What is Phosphorus?

What is its function in our body?

What are the consequences of too little?

Phosphorus²⁷¹

R evici classified Phosphorus as theoretically anabolic.

What are the consequences of too much?

What are the best combinations for optimal absorption?

How much do you need of it a day?

What are the best food sources?

Those questions are answered in the summary at the end.

The rest is a compilation of all the information from studies on phosphorus I found.

When you order the information, the disconnect between the functions of phosphorus and the usual lists of consequences of too little and too much phosphorous, the information gaps become apparent. Here those gaps are closed with the most recent research.

Conclusion: Phosphorus is much more important, and the consequences of too little or too much are much more serious than the usual articles claim.

What Is Phosphorus?

In drug or supplement form, it’s called phosphate²⁷⁵.

What are really the health benefits of phosphorus and the consequences of too little or too much?

In the information I find on phosphorus I observe a disconnect between the function of phosphorus and what the consequences are of too little phosphorus. You can read it here:

Function of Phosphorus

• Phosphorus plays an important role in keeping you healthy, so it’s an important part of your diet²⁷⁶.
• One of its main tasks is to serve as a building block for healthy teeth and bones²⁷⁷.You may think that’s calcium’s job. But calcium needs phosphorus to make your teeth and bones strong²⁷⁸ and create healthy bones²⁷⁹ create energy and make new cells²⁸⁰.
• Phosphorus also helps your nerves and muscles do their jobs²⁸¹.
• It’s a buffer that keeps the pH level in your blood balanced²⁸².
• Phosphorus also helps you turn fat, carbs, and protein ²⁸³into energy.

Risks of Not Getting Enough Phosphorus²⁸⁵

Phosphorus deficiency is rare in developed countries, as most adults eat more than the recommended amounts every day²⁸⁶, ²⁸⁷.

• if you have alcohol²⁸⁸use disorder,
• a blood acid condition called diabetic ketoacidosis²⁸⁹,
• certain inherited disorders²⁹⁰.
• Starvation
• anorexia²⁹¹.
• Antacids that contain aluminum can drain your body of phosphorus²⁹².

The normally listed Symptoms of too little phosphorus:

• you may not feel like eating,
• have muscle weakness,
• bone pain, or
• numbness or tingling in your arms and legs²⁹³.

Let’s complete the list

But what about the function of phosphorus to regulate blood pH? Does lack of phosphorous then not cause blood pH imbalance, and what is the consequence of that? And what about the role of phosphorus in creating string teeth and bones? Does lack of phosphorus not cause weak bones and bad teeth? And what about the role of phosphorus in transforming fat, proteins and carbohydrates into energy? Does lack of phosphorus then not cause lethargy and weight gain?

Let’s take a look

What are the consequences of blood pH imbalance?

A blood pH imbalance can lead to two conditions: Acidosis and Alkalosis. Acidosis refers to having blood that’s too acidic, or a blood pH of less than 7.35. Alkalosis refers to having blood that’s too basic, or a blood pH of higher than 7.45²⁹⁴.

Consequences of Acidosis

The glycolytic enzyme phosphofructokinase is pH dependent, as its activity decreases with decreasing pH, and thus glucose utilization in brain cells is impaired.

Therefore, the clinical consequences of decreasing blood pH are 

fatigue and weakness

loss of appetite

nausea and vomiting

headache

fast heartbeat

heavy breathing²⁹⁵

drowsiness,

stupor,

coma, and

death in coma²⁹⁶.

Acidosis is characterized by primary reduction in bicarbonate and pH revealed during arterial blood gas analysis²⁹⁷.

Treatment of acidosis

For more than 50 years, standard care of patients suffering metabolic acidosis, whatever its cause, has included iv administration of the base sodium bicarbonate to correct the acidosis²⁹⁸.

But look at the name of the study: Sodium bicarbonate: basically useless therapy²⁹⁹.

It states:

“This review examines the history of sodium bicarbonate use in neonatology and the evidence that refutes the clinical practice of administering sodium bicarbonate during cardiopulmonary resuscitation or to treat metabolic acidosis in the NICU³⁰⁰.”

Perhaps phosphorus supplementation would be a better idea. And indeed, this is what the literature confirms³⁰¹.

Phosphorus aids in weight loss

And if phosphorus helps turn fat, carbs and protein into energy, you would expect that it aids in weight loss, and that low phosphorus can lead to weight gain.

And indeed, this is the case:

Low phosphorus status has been positively associated with increased body weight³⁰².

Bones and Teeth

Since Phosphorus plays a role in healthy teeth and strong bones, you would expect lack of it to result in bad teeth and weak bones.

Without phosphorus, your body can’t use calcium well, even with Vitamin D. The results include bone brittleness and teeth that chip easily³⁰³

Phosphorus is abundant in all cells and tissues as an important component of DNA, RNA and phospholipids, a source of high-energy bonds in adenosine triphosphates (ATP), a substrate for various kinases and phosphates, and a regulator of intracellular signaling. Phosphate homeostasis on a cellular level is therefore a significant aspect of normal function for most tissues and organs. Approximately 85% of phosphorus, the second most abundant mineral in the human body, is in bone, primarily compounded with calcium (Ca2+), the most abundant mineral, in hydroxyapatite (HAP) crystals deposited on the collagen matrix (Broadus, 2003). Other mineralized tissues such as teeth also contain calcium phosphate as HAP. The remainder is in soft tissue with only about 1% in extracellular fluids (Drezner, 2002). Therefore, maintenance of “normal” phosphate (inorganic or orthophosphate, Pi) homeostasis is essential for normal development, maintenance, and repair of teeth and skeletal tissues³⁰⁴.

Natural foods contain substantial quantities of phosphorus. Deficiency can occur as a result of severe starvation, intake of Pi binders that prevent absorption in the gut, or in diseases associated with renal Pi wasting. Dietary Pi is absorbed in the small intestine where the impact of hormonal regulation, mediated by the active form of vitamin D, 1,25 (OH)2 vitamin D3 (referred to herein as Vit D), is minor relative to dietary load. From blood, phosphorus is taken into cells, incorporated into mineralized tissue matrices, or excreted from the body in urine. Hormonal regulation is critical to the homeostasis of absorbed Pi, with the primary locus being the kidney, as much of the absorbed Pi is excreted in the urine. Consequently, hormonal regulation of Pi excretion and reabsorption, more so than absorption, maintains circulating plasma concentrations (Drezner, 2002). This “parathyroid-kidney-intestine-bone/tooth” axis of Ca2+ and Pi balance is exhibited in Figure 1, with further description of the factors of interest featured in section II³⁰⁵.

Figure 1

Serum calcium (Ca2+) and phosphate (Pi) levels regulate gene expression in the parathyroid-kidney-intestine- tooth axis

Decreases in serum Ca2+ induce the calcium sensing receptor in the parathyroid glands, embedded in the thyroid gland, to secrete PTH into the bloodstream. PTH stimulates the activity of 1-α-hydroxylase in the kidney which catalyzes the formation of the active 1,25 dihydroxy form of Vit D (line 1). PTH potently stimulates osteoclast activity to release Ca2+ from bone. Active Vit D increases intestinal absorption of Ca2+ via the TRPV6 Ca2+ channel and of Pi through the Npt2b ion channel. Renal reabsorption of Pi is increased by Vit D through increased Npt2c activity (line 2). PTH acts to reduce Pi reabsorbtion by down-regulation of Npt2a, while the induced increase in serum Ca2+ reduces secretion of PTH. Vit D has effects on tooth mineralization as evidenced by dentin defects under Vit D deficient states. Vit D acts to increase the expression of FGF23 in bone and the FGF23 receptor binding partner Klotho in the kidney (line 3). FGF23 reduces the activity of 1-α-hydroxylase, decreasing the formation of active Vit D (line 4), closing the loop began by PTH demonstrated by the lines numbered 1-4. SIBLING protein expression in bones and teeth are affected by Pi levels. Mutations in Phex induce expression of FGF23 in osteocytes and ameloblasts and odontoblasts, with concurrent increases in MEPE expression and ASARM formation. Loss of function mutations in Dmp1 induce an increase in FGF23 and decrease in DSPP expression levels. The gene expression changes in these mutations result in decreased mineralization in bones and teeth. The hyperphosphatemia in the FGF23 loss of function mutant may induce the observed increased expression of DMP1 in bone and tooth in a compensatory attempt to increase mineralization³⁰⁶..

Kidney stones

Low phosphorus may also cause kidney stones:

“Alterations in phosphorus homeostasis also may contribute to calcium kidney stones. In one cross-sectional study of 207 calcium stone formers and 105 controls, mean serum phosphate was 9% lower and fractional excretion of phosphate was 29% higher in stone formers. Other investigators also have reported lower values of serum phosphate in smaller series of patients with kidney stones. More recent data have led to speculation that higher plasma fibroblast growth factor 23 (FGF23), an osteocyte-derived phosphaturic hormone, may contribute to calcium kidney stone formation ³⁰⁷.

Nerve disorders

If phosphorus is important for nerves, you would expect nervous system disorders to occur when there is lack of phosphorus, and according to to the following study, this is indeed the case:

“Severe hypophosphataemia, when combined with phosphorus depletion, has been known to cause a number of clinical conditions, including haematological impairment, metabolic acidosis, osteomalacia, central nervous system dysfunction, myocardial dysfunction, rhabdomiolysis and peripheral neuropathy”³⁰⁸.

Osteomalacia

Osteomalacia refers to a marked softening of your bones,. The softened bones of children and young adults with osteomalacia can lead to bowing during growth, especially in weight-bearing bones of the legs. Osteomalacia in older adults can lead to fractures³⁰⁹.

Rickets is the clinical consequence of impaired mineralization of bone matrix throughout the growing skeleton, whilst osteomalacia is the result of this disturbance after the growth plates have fused in adults³¹⁰.

Rhabdomyolysis

Rhabdomyolysis is a serious syndrome due to a direct or indirect muscle injury. It results from the death of muscle fibers and release of their contents into the bloodstream. This can lead to serious complications such as renal (kidney) failure. This means the kidneys cannot remove waste and concentrated urine. In rare cases, Rhabdomyolysis can even cause death. However, prompt treatment often brings a good outcome. Here’s what you need to know about Rhabdomyolysis.

The “classic triad” of Rhabdomyolysis symptoms are: muscle pain in the shoulders, thighs, or lower back;  muscle weakness or trouble moving arms and legs; and dark red or brown urine or decreased urination. Half of people with the condition may have no muscle-related symptoms.

Other common signs of Rhabdomyolysis include:

• Abdominal pain
• Nausea or vomiting
• Fever, rapid heart rate
• Confusion, dehydration, fever, or lack of consciousness³¹¹

 Peripheral neuropathy

Peripheral neuropathy, a result of damage to the nerves located outside of the brain and spinal cord (peripheral nerves), often causes weakness, numbness and pain, usually in the hands and feet. It can also affect other areas and body functions including digestion, urination and circulation³¹²

Risks of Too Much Phosphorus

While phosphorus is beneficial for most people, it can be harmful when consumed in excess. People with kidney disease can have trouble removing it from their blood and may need to limit their phosphorus intake ³¹³.

• Symptoms of too much phosphorus are:

High levels of phosphorus can cause

• your bones to lose calcium or
• calcium deposits to form in your blood vessels, eyes, heart, and lungs.
• If you have too much phosphorus in your body for a long period of time, your chance of a heart attack³¹⁶ or stroke ³¹⁷goes up³¹⁸.

High phosphate levels cause calcium levels in the blood to drop.

Symptoms of low calcium include:

• muscle cramps or spasms
• numbness and tingling around the mouth
• bone and joint pain
• weak bones
• rash
• itchy skin³¹⁹
•  diarrhea³²⁰ and stomach cramps³²¹³²².

Alkalosis and Acidosis

According to the American Association for Clinical Chemistry, normal blood pH levels are between 7.35 and 7.45.

A blood pH above 7.45 may indicate alkalosis.

A blood pH below 7.35 may indicate acidosis.³²³

Acidosis reduces, and alkalosis increases the binding of calcium to albumin, causing increased or decreased levels of ionized calcium, respectively³²⁴.

So acidosis reduces the binding of calcium to albumin, causing increased levels of ionized calcium,

and alkalosis increases the binding of calcium to albumin, causing decreased levels of ionized calcium.

High pH levels cause low calcium levels.

Consequences of Alkalosis

When blood pH levels become too high, and thus the blood too alkaline it is called alkalosis. Metabolic alkalosis can have central nervous system manifestations ranging from confusion to coma, peripheral neuropathic symptoms of tremor, tingling and numbness, muscle weakness and twitching, and arrhythmias, particularly when associated with hypokalemia and hypocalcemia1227.

Respiratory alkalosis

Respiratory alkalosis occurs when there isn’t enough carbon dioxide in your bloodstream. It’s often caused by:

• hyperventilation, which commonly occurs with anxiety
• high fever
• lack of oxygen
• salicylate poisoning
• being in high altitudes
• liver disease
• lung disease

Metabolic alkalosis

Metabolic alkalosis develops when your body loses too much acid or gains too much base. This can be attributed to:

• excess vomiting, which causes electrolyte loss
• overuse of diuretics
• adrenal disease
• a large loss of potassium or sodium in a short amount of time
• antacids
• accidental ingestion of bicarbonate, which can be found in baking soda
• laxatives
• alcohol abuse

Hypochloremic alkalosis

Hypochloremic alkalosis occurs when there’s a significant decline of chloride in your body. This can be due to prolonged vomiting or sweating. Chloride is an important chemical needed to maintain balance in bodily fluids, and it’s an essential part of your body’s digestive fluids.

Hypokalemic alkalosis

Hypokalemic alkalosis occurs when your body lacks the normal amount of the mineral potassium. You normally get potassium from your food, but not eating enough of it is rarely the cause of a potassium deficiency. Kidney disease, excessive sweating, and diarrhea are just a few ways you can lose too much potassium. Potassium is essential to the proper functioning of the:

• heart
• kidneys
• muscles
• nervous system
• digestive system

Symptoms of alkalosis

Early symptoms

Symptoms of alkalosis can vary. In the early stages of the condition, you may have:

• nausea
• numbness
• prolonged muscle spasms
• muscle twitching
• hand tremors

Serious symptoms

If alkalosis isn’t treated right away, severe symptoms can develop. These symptoms could lead to shock or coma. Call 911 or go to the nearest emergency room if you experience any of these symptoms:

• dizziness
• difficulty breathing
• confusion
• stupor
• coma

Diagnosing alkalosis

The symptoms of alkalosis mimic symptoms of other conditions.

. Common tests include:

• urinalysis
• urine pH level test
• basic metabolic panel
• arterial blood gas analysis

Treating alkalosis

Metabolic alkalosis is usually treated by replacing water and electrolytes (sodium and potassium) while treating the cause. Rarely, when metabolic alkalosis is very severe, dilute acid is given intravenously. In respiratory alkalosis, the first step is to ensure that the person has enough oxygen³²⁵.

Acidosis

The net movement of calcium from bone into blood leads to excess calcium being excreted in urine, in an effort to stabilize systemic calcium concentrations. Metabolic acidosis increases ionized calcium in blood, by decreasing the amount bound to albumin. ³²⁶

Metabolic acidosis symptoms

Some of the common symptoms of metabolic acidosis include the following:

rapid and shallow breathing

confusion

fatigue

headache

sleepiness

lack of appetite

jaundice

increased heart rate

breath that smells fruity, which is a sign of diabetic acidosis (ketoacidosis)

Without prompt treatment, acidosis may lead to the following health complications:

• kidney stones
• chronic kidney problems
• kidney failure
• bone disease
• delayed growth
• problems with organ function,
• respiratory failure,
• kidney failure.
• shock or even death. ³²⁷

The ideal ratio of calcium to phosphorus

The ideal calcium to phosphorus ratio is 1-2:1³²⁸

How Can I Control the Amount of Phosphorus I Get?

• Calcium phosphate
• Phosphoric acid
• Sodium acid pyrophosphate³³⁰

How Much Phosphorus Do I Need?

The recommended daily intake (RDI) for adults is 700 mg, but growing teens and pregnant women need more. The daily value (DV) was estimated to be 1,000 mg, but was recently updated to 1,250 mg to cover the needs of these groups³³¹.

• Up to 6 months: 100 milligrams
• 7 months-1 year: 275 milligrams
• 1-3 years: 460 milligrams
• 4-8 years: 500 milligrams
• 9-13 years: 1,250 milligrams
• 14-18 years: 1,250 milligrams
• 19 years and older: 700 milligrams³³²

Foods With Phosphorus

• Meats and other proteins: beef, chicken, fish, and organ meat like liver
• Milk and dairy foods: eggs, cottage cheese, and ice cream
• Beans: navy, kidney, pinto, and garbanzo
• Grains: bran and wheat germ
• Nuts and seeds: almonds, cashews, peanut butter, and sunflower seeds³³⁴

Phosphorus is found in most foods, but some foods are especially good sources. This article lists 12 foods that are particularly high in phosphorus³³⁶.

Dairy

It is estimated that 20–30% of phosphorus in the average American diet comes from dairy ³³⁷products like cheese, milk, cottage cheese and yogurt³³⁸

Just one ounce (28 grams) of Romano cheese contains 213 mg of phosphorus (30% of the RDI), and one cup (245 grams) of skim milk contains 35% of the RDI³³⁹.

Low-fat and non-fat dairy products, like yogurt and cottage cheese, contain the most phosphorus, while whole-fat dairy products contain the least³⁴⁰.

Low-fat dairy products like milk, cottage cheese and yogurt are excellent sources of phosphorus, providing at least 30% of the RDI per serving³⁴¹.

100 grams of cottage cheese has 128 mg of phosphorus³⁴².

Romano cheese: 100 grams has 760 mg of phosphorus³⁴³.

Low fat yogurt: 100 grams has 93 mg of phosphorus³⁴⁴.

Whole fat yogurt: 100 grams has 109 mg of phosphorus³⁴⁵.

Skim milk: 100 grams has 112mg mg of phosphorus³⁴⁶.

Whole milk:100 grams has 85 mg of phosphorus³⁴⁷.

Buttermilk: 100 grams has 85 mg of phosphorus³⁴⁸.

Milk kefir: 100 grams of has 228 mg mg of phosphorus³⁴⁹.

Sunflower and Pumpkin Seeds

Sunflower and pumpkin seeds also contain large amounts of phosphorus.

One ounce (28 grams) of roasted sunflower or pumpkin seeds ³⁵⁰contains roughly 45% of the RDI for phosphorus ³⁵¹.

100 grams of pumpkin seeds have  1233 mg of phosphorus³⁵².

However, up to 80% of the phosphorus found in seeds is in a stored form called phytic acid³⁵³, or Phytate, which humans cannot digest ³⁵⁴.

Soaking seeds until they sprout can help break down phytic acid, releasing some of the phosphorus for absorption³⁵⁵. Like seeds, most of the phosphorus in nuts is stored as phytic acid, which is not digestible by humans. Soaking may help, though not all studies agree³⁵⁶.

So don’t overdo it with the soaking, because phytic acid has its benefits and fights cancer³⁵⁷. Just soak those nutrients that are inedible otherwise, not the others.

Pumpkin and sunflower seeds can be enjoyed as a snack, sprinkled on salads, blended into nut butters or used in pesto, and are a great alternative for people who are allergic to peanuts or tree nuts.Sunflower and pumpkin seeds contain large amounts of the storage form of phosphorus called phytic acid, which humans can’t digest. Sprouting the seeds can help make the phosphorus available for absorption³⁵⁸.

100 grams of sunflower seeds have 1158 mg of phosphorus³⁵⁹

Nuts

Most nuts are good sources of phosphorus, but Brazil nuts top the list. Just a 1/2-cup (67 grams) of Brazil nuts provides more than 2/3 of the RDI for adults

Brazil nuts have 725mg Phosphorus, per 100 grams³⁶⁰.

Other nuts containing at least 40% of the RDI per 1/2-cup (60–70 grams) include cashews³⁶¹, almonds³⁶², pine nuts³⁶³ and pistachios ³⁶⁴  .

They are also great sources of plant-based protein, antioxidants and minerals. Eating them regularly is linked with better heart health³⁶⁵.

Many nuts, and especially Brazil nuts, are good sources of phosphorus, containing at least 40% of the RDI per 1/2-cup (67-gram) serving³⁶⁶.

Mg of Phosphorus per 100 grams:

Nuts, cashew nuts, raw: 593mg
Nuts, cashew nuts, oil roasted, without salt added: 531mg
Nuts, cashew nuts, oil roasted, with salt added: 531mg Nuts, cashew nuts, dry roasted, without salt added: 490mg
5. Nuts, cashew nuts, dry roasted, with salt added: 490mg ³⁶⁷

1. Nuts, Brazil Nuts, dried, unblanched: 725mg
2. Nuts, cashew nuts, raw: 593mg
3. Nuts, pilinuts, dried : 575mg
4. Nuts, pine nuts, dried : 575mg
5. Nuts, cashew nuts, oil roasted, without salt added : 531mg
6. Nuts, cashew nuts, oil roasted, with salt added : 531mg
7. Nuts, walnuts, black, dried : 513mg
8. Nuts, almond butter, plain, without salt added : 508mg
9. Nuts, almond butter, plain, with salt added : 508mg
10. Nuts, cashew nuts, dry roasted, without salt added : 490mg
11. Nuts, pistachio nuts, raw : 490mg
12. Nuts, cashew nuts, dry roasted, with salt added : 490mg
13. Nuts, almonds : 484mg
14. Nuts, almonds, blanched : 481mg
15. Nuts, almonds, dry roasted, without salt added : 470mg
16. Nuts, almonds, dry roasted, with salt added : 470mg
17. Nuts, pistachio nuts, dry roasted, without salt added : 469mg
18. Nuts, pistachio nuts, dry roasted, with salt added : 469mg
19. Nuts, almonds, oil roasted, without salt added : 466mg
20. Nuts, almonds, oil roasted, with salt added : 466mg ³⁶⁸

Almonds: 100 grams have 71 mg of phosphorus³⁶⁹

Whole Grains

Many whole grains contain phosphorus, including wheat, oats and rice.

Spelt contains the most phosphorus (291 mg or 194 grams per cooked cup³⁷⁰), followed by oats (180 mg or 234 grams per cooked cup³⁷¹) and rice (162 mg or 194 grams per cooked cup³⁷²).

100 grams of cooked spelt has 150 mg of phosphorus³⁷³

100 grams of oats have 458 mg of phosphorus³⁷⁴

100 grams of brown rice has 333 mg of phosphorus³⁷⁵

100 grams of white rice has 71 mg of phosphorus³⁷⁶

The percentage of the recommended daily allowance (RDA) for phosphorus is based on a 1000 mg RDA level for a mature adult.

Top three whole wheat bread products high in phosphorus

The amount or level of phosphorus in 100g.

1. Bread, whole-wheat, commercially prepared, toasted: 303mg (
2. Bread, whole-wheat, prepared from recipe, toasted: 205mg
3. Bread, whole-wheat, commercially prepared: 202mg ³⁷⁷

1. Buckwheat: 347mg
2. Buckwheat flour, whole-groat: 337mg
3. Buckwheat groats, roasted, dry: 319mg ³⁷⁸

Most of the phosphorus in whole grains is found in the outer layer of the endosperm, known as the aleurone, and the inner layer, called the germ³⁷⁹.

These layers are removed when grains are refined, which is why whole grains³⁸⁰ are good sources of phosphorus³⁸¹ and why refined grains are not³⁸².

However, like seeds, most of the phosphorus in whole grains is stored as phytic acid, which is hard for the body to digest and absorb.

Soaking, sprouting or fermenting the grains can break down some of the phytic acid and make more of the phosphorus available for absorption³⁸³, ³⁸⁴, ³⁸⁵.

Whole grains like wheat, oats and rice contain a lot of phosphorus. Soaking, sprouting or fermenting the grains may make it more available for absorption³⁸⁶.

Amaranth and Quinoa

While amaranth and quinoa ³⁸⁷are often referred to as “grains,” they are actually small seeds and are considered pseudocereals.

One cup (246 grams) of cooked amaranth contains 52% of the recommended daily intake of phosphorus for adults³⁸⁸ and the same volume of cooked quinoa³⁸⁹ contains 40% of the RDI.

100 grams of amaranth has 557 mg of phosphorus³⁹⁰.

100 grams of quinoa has 158 mg of phosphorus³⁹¹

Both of these foods are also good sources of fiber, minerals and protein, and are naturally gluten-free³⁹², ³⁹³.

Like other seeds, soaking, sprouting and fermenting can increase phosphorus availability³⁹⁴.

Ancient grains like amaranth and quinoa are highly nutritious and are good sources of phosphorus. One cooked cup (246 grams) contains at least 40% of the recommended daily intake³⁹⁵.

Beans and Lentils

Beans and lentils ³⁹⁶also contain large amounts of phosphorus, and eating them regularly is associated with lower risk of many chronic diseases, including cancer³⁹⁷ ,³⁹⁸, ³⁹⁹.

Just one cup (198 grams) of boiled lentils contains 51% of the recommended daily intake and over 15 grams of fiber⁴⁰⁰, ⁴⁰¹.

100 grams of lentils have 451 milligrams of phosphorus⁴⁰².

Beans are also rich in phosphorus, especially Great Northern, chickpeas, navy and pinto beans, which all contain at least 250 mg per cup (164 to 182 grams)⁴⁰³,  ⁴⁰⁴, ⁴⁰⁵, ⁴⁰⁶, ⁴⁰⁷.

Availability of the [phosphorus in beans can be increased by soaking, sprouting and fermenting the beans⁴⁰⁸, ⁴⁰⁹ , ⁴¹⁰.

Beans and lentils, especially when soaked, sprouted or fermented, are rich sources of phosphorus, containing at least 250 mg per cup (roughly 160–200 grams)⁴¹¹.

Summary:

What is Phosphorus

Phosphorus is the second most abundant mineral in the body, the first being Calcium.

Function of phosphorus

Phosphorus plays an important role in keeping you healthy, so it’s an important part of your diet⁴¹².

• Phosphorus helps your nerves and muscles do their jobs⁴¹³.
• Phosphorus is a buffer that keeps the pH level in your blood balanced⁴¹⁴.
• Phosphorus helps you turn fat, carbs, and protein ⁴¹⁵into energy.

Calcium needs phosphorus

• to make your teeth and bones strong⁴¹⁶
• to create healthy bones⁴¹⁷
• to create energy and
• make new cells⁴¹⁸.

Symptoms of too little phosphorus:

bone brittleness ⁴¹⁹

teeth that chip easily⁴²⁰

loss of appetite

muscle weakness,

bone pain,

numbness or tingling in arms and legs⁴²¹.

urinary tract infections

calcium stones in the urinary tract⁴²².

Kidney stones ⁴²³.

Low phosphorus status has been positively associated with increased body weight⁴²⁴.

Low phosphorus causes the blood pH level to become unstable. If the pH level becomes to ow, and thus the blood becomes to acidic, it is called Acidosis.

The glycolytic enzyme phosphofructokinase is pH dependent, as its activity decreases with decreasing pH, and thus glucose utilization in brain cells is impaired.

Therefore, the clinical consequences of decreasing blood pH are 

fatigue and weakness

loss of appetite

nausea and vomiting

headache

fast heartbeat

heavy breathing⁴²⁵

drowsiness,

stupor,

coma, and

death⁴²⁶.

haematological impairment,

metabolic acidosis,

osteomalacia,

central nervous system dysfunction,

myocardial dysfunction,

rhabdomiolysis and

peripheral neuropathy⁴²⁷.

 Peripheral neuropathy

Peripheral neuropathy, a result of damage to the nerves located outside of the brain and spinal cord (peripheral nerves), often causes weakness, numbness and pain, usually in the hands and feet. It can also affect other areas and body functions including digestion, urination and circulation⁴²⁸

Symptoms of too much phosphorus are:

High phosphorus levels cause calcium levels in the blood to drop.

Symptoms of low calcium include:

• muscle cramps or spasms
• numbness and tingling around the mouth
• bone and joint pain
• weak bones
• rash
• itchy skin⁴²⁹
• Metabolic alkalosis can have central nervous system manifestations ranging from
• confusion to
• coma,
• peripheral neuropathic symptoms of tremor, tingling and numbness,
• muscle weakness and twitching, and
• arrhythmias, particularly when associated with hypokalemia and hypocalcemia⁴³⁰.

The ideal ratio of calcium to phosphorus

The ideal calcium to phosphorus ratio is 1-2:1⁴³¹

For calcium sources and combinations, look here⁴³²,

Recommended Daily Allowance of Phosphorus

How much phosphorus you need depends on your age.

Women who are pregnant or breastfeeding need the same amount as other adults.

• Up to 6 months: 100 milligrams
• 7 months-1 year: 275 milligrams
• 1-3 years: 460 milligrams
• 4-8 years: 500 milligrams
• 9-13 years: 1,250 milligrams
• 14-18 years: 1,250 milligrams
• 19 years and older: 700 milligrams⁴³³

Milligrams of Phosphorus per 100 grams

Grains, Nuts and Seeds

Pumpkin seeds: 100 grams of have  1233 mg of phosphorus⁴³⁴.

Sunflower seeds:100 grams have 1158 mg of phosphorus⁴³⁵

Brazil nuts: 100 grams have 725mg Phosphorus ⁴³⁶

Sesame seeds: 100 grams have 667 mg of phosphorus⁴³⁷

Flax seeds:100 grams have 642 mg of phosphorus⁴³⁸

Amaranth: 100 grams has 557 mg of phosphorus⁴³⁹.

Cashews, raw: 100 grams have 593mg of phosphorus⁴⁴⁰

Cashews, roasted: 100 grams have 593mg of phosphorus⁴⁴¹

Nuts, cashew nuts, dry roasted, without salt added: 490mg
5. Nuts, cashew nuts, dry roasted, with salt added: 490mg ⁴⁴²

1. Nuts, Brazil Nuts, dried, unblanched: 725mg 2. Nuts, cashew nuts, raw: 593mg
3. Nuts, pilinuts, dried : 575mg
4. Nuts, pine nuts, dried : 575mg
5. Nuts, cashew nuts, oil roasted, without salt added : 531mg
6. Nuts, cashew nuts, oil roasted, with salt added : 531mg
7. Nuts, walnuts, black, dried : 513mg
8. Nuts, almond butter, plain, without salt added : 508mg
9. Nuts, almond butter, plain, with salt added : 508mg
10. Nuts, cashew nuts, dry roasted, without salt added : 490mg
11. Nuts, pistachio nuts, raw : 490mg
12. Nuts, cashew nuts, dry roasted, with salt added : 490mg
13. Nuts, almonds : 484mg
14. Nuts, almonds, blanched : 481mg
15. Nuts, almonds, dry roasted, without salt added : 470mg
16. Nuts, almonds, dry roasted, with salt added : 470mg
17. Nuts, pistachio nuts, dry roasted, without salt added : 469mg
18. Nuts, pistachio nuts, dry roasted, with salt added : 469mg
19. Nuts, almonds, oil roasted, without salt added : 466mg
20. Nuts, almonds, oil roasted, with salt added : 466mg ⁴⁴³

Oats: 100 grams of have 458 mg of phosphorus⁴⁴⁴

Lentils: 100 grams have 451 mg of phosphorus⁴⁴⁵.

Peanuts: 100 grams have 388 mg of phosphorus⁴⁴⁶

Walnuts:100 grams of walnuts have 346 grams of phosphorus⁴⁴⁷.

1. Buckwheat: 347mg
2. Buckwheat flour, whole-groat: 337mg
3. Buckwheat groats, roasted, dry: 319mg ⁴⁴⁸

Brown Rice: 100 grams has 333 mg of phosphorus⁴⁴⁹

1. Bread, whole-wheat, commercially prepared, toasted: 303mg (
2. Bread, whole-wheat, prepared from recipe, toasted: 205mg
3. Bread, whole-wheat, commercially prepared: 202mg ⁴⁵⁰

Hazelnuts: 100 grams have 290 mg of phosphorus⁴⁵¹

Quinoa: 100 grams has 158 mg of phosphorus⁴⁵²

Spelt, cooked: 100 grams has 150 mg of phosphorus⁴⁵³

White Rice: 100 grams has 71 mg of phosphorus⁴⁵⁴

Banana’s:100 grams have 22 mg of phosphorus⁴⁵⁵

Figs⁴⁵⁶

Meat, and seafood sources of phosphorus:

Chicken: 100 grams has 335 mg of phosphorus⁴⁵⁷

Salmon, 100 grams has 261 mg of phosphorus⁴⁵⁸

Dairy sources:

Romano cheese: 100 grams has 760 mg of phosphorus⁴⁵⁹.

Milk kefir: 100 grams has 228 mg mg of phosphorus⁴⁶⁰.

Brie: 100 grams has 188 mg of phosphorus⁴⁶¹

Skim milk: 100 grams has 112mg mg of phosphorus⁴⁶².

Cottage cheese: 100 grams has 128 mg of phosphorus⁴⁶³.

Whole fat yogurt: 100 grams has 109 mg of phosphorus⁴⁶⁴.

Low fat yogurt: 100 grams has 93 mg of phosphorus⁴⁶⁵.

Whole milk: 100 grams has 85 mg of phosphorus⁴⁶⁶.

Buttermilk: 100 grams has 85 mg of phosphorus⁴⁶⁷.

Amount of phosphorus in 100 grams of the following cheeses:

1. Cheese, pasteurized process, cheddar or American, fat-free: 936mg
2. Cheese spread, pasteurized process, American : 875mg
3. Cheese product, pasteurized process, American, vitamin D fortified : 855mg
4. Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D : 829mg
5. Cheese product, pasteurized process, cheddar, reduced fat : 829mg
6. Cheese, pasteurized process, American, low fat : 827mg
7. Cheese, pasteurized process, Swiss, low fat : 827mg
8. Cheese, Parmesan, low sodium : 807mg
9. Cheese, pasteurized process, Swiss : 762mg
10. Cheese, Romano : 760mg
11. Cheese, pasteurized process, cheddar or American, low sodium : 745mg
12. Cheese, pasteurized process, pimento : 744mg
13. Cheese, Parmesan, shredded : 735mg
14. Cheese, Parmesan, grated : 729mg
15. Cheese, goat, hard type : 729mg
16. Cheese, Parmesan, dry grated, reduced fat : 729mg
17. Cheese, American cheddar, imitation : 712mg
18. Cheese, Parmesan, hard : 694mg
19. Cheese, mozzarella, nonfat : 656mg
20. Cheese, pasteurized process, American, fortified with vitamin D : 641mg ⁴⁶⁸

1. 1Phosphorus Food Sources, pumpkin seeds, sunflower seeds, brazil nuts, amarant, buckwheat, lentils, rice, quinoa, spelt.

7.5.D.8. Sulfur, from chapter 5

Since Emanuel Revici and Johanna Budwig both, independently of one another, discovered the benefits of sulfur combined with essential fatty acids to fight cancer, and since we have already concentrated on essential fatty acids, it’s time to focus on sulfur.

Sulfur, calcium⁴⁷⁰, and phosphorus ⁴⁷¹are the three most abundant minerals in the human body⁴⁷². They are all connected to Vitamin D, and thus to sunlight,

7.5.D.8..1.Chemistry of Sulfur

Sulfur is a non-metallic element having the atomic number 16.

Sulfur chemical element⁴⁷³

Whereas, sulfate is an oxy-anion of sulfur having the chemical formula SO4^2-. ⁴⁷⁴

Sulfate ion⁴⁷⁵Chapter 5

Emanuel Revici categorized Sulfur as strongly catabolic. (destructive as in attacking and disposing of cancers and toxins, acidic, negatively charged) Sulfur with an Omega-3-ALA lipid killed cancer was his theory and experience, which Johanna Budwig shared. Only she used sulfur in the form of cottage cheese. Cottage cheese has the sulfur-containing amino acids  Methionine and Cysteine

Another health icon, Stephanie Seneff promotes sulfate as essential for health.

7.5.D.8..2.Stephanie Seneff

“Sulfate deficiency is the most common nutritional deficiency you’ve never heard of,” says MIT Senior Research Scientist Stephanie Seneff, PhD, at the recent Clinical and Scientific Insights (CASI) conference in San Francisco.⁴⁷⁶

Seneff believes that sulfate deficiency is a major culprit behind most modern chronic diseases and health conditions, but it is one that is largely overlooked.⁴⁷⁷

Sulfate, comprised of the elements sulfur and oxygen is the fourth most abundant anion in our blood.

Stephanie Seneff⁴⁷⁸

It exists throughout the body in a variety of forms, filling numerous biological functions.

A critical component of extracellular matrix proteins, it aids in the detoxification of drugs, food additives, and toxic metals.

It also prevents blood from coagulating during transit through capillaries.

Cerebroside sulfate,⁴⁷⁹ an integral constituent of the myelin sheaths surrounding neuronal axons in the brain, helps to maintain optimal neurological health.

Cerebrosides is the common name for a group of glycosphingolipids called monoglycosylceramides which are important components in animal muscle and nerve cell membranes.⁴⁸⁰

7.5.D.8..2.1. Sunlight & Sulfation

Like vitamin D–the widely recognized “sunshine vitamin”–sulfate levels depend depend on sun exposure. It is synthesized from sulfide in the skin and red blood cells via a sunlight-dependent chemical reaction.

Seneff described the skin as “a solar powered battery” that captures energy from sunshine to catalyze sulfate synthesis.

The enzyme Endothelial Nitric Oxide Synthase (eNOS) turns sun energy into sulfate in the skin, she said.

eNOS and sunlight⁴⁸¹

Depending n the environment, eNOS either synthesizes Sulfur or Nitrate.

In her research, Seneff identified what she describes as two critical a forms of sulfate:

vitamin D3 sulfate (C27H44O4S⁴⁸²) and cholesterol sulfate (C27H46O4S)⁴⁸³.

Vitamin D3-[d6] Sulfate Sodium Salt (Solution)⁴⁸⁴

We simultaneously produce both molecules, which exist in the bloodstream and many other parts of the body, when we’re exposed to sunlight.

Vitamin D and cholesterol share a key biochemical connection. Cholesterol, must be present for the body to make vitamin D. Sunlight acts like a bridge between the two nutrients, as ultraviolet B rays from the sun reach the skin and activate 7-hydrocholesterol, a chemical precursor of vitamin D, converting it to vitamin D3.

While many people get their vitamin D3 from nutritional supplements, Seneff pointed to a significant difference between the type our bodies produce naturally and the kind that comes from a bottle.

In the presence of sunlight, skin cells produce vitamin D3 sulfate, a water-soluble form of the typically fat-soluble vitamin D.

The sulfate form can travel freely throughout the bloodstream. But the vitamin D3 found in oral supplements is an unsulfated form  that requires low density lipoprotein (LDL) for transport to receptor sites in the body.

Sun exposure is the key to achieving a healthy vitamin D status⁴⁸⁵.

In addition to vitamin D, many other vitamins, hormones, and neurotransmitters must be sulfates for transport in the blood.

Sulfate transport, says Seneff, ranks among the most important bodily functions these various substances perform.

5.2.2. Cholesterol Sulfate

Chemical structure of cholesterol sulfate ⁴⁸⁶

Cholesterol sulfate is another molecule that Seneff believes deserves more attention from health practitioners. Scientists do not yet fully understand the many biological tasks that cholesterol sulfate carries out. Seneff views this as a problematic oversight, urging that both cholesterol and sulfate are “essential to the wellbeing of all cells.”

Red blood cells produce cholesterol sulfate, which collects around the exterior of the cells and creates a negatively charged field around them.

This aids their smooth passage through tiny capillaries.

In essence, the negative charges prevent the cells from getting stuck to each other or to the capillary walls.

Cholesterol sulfate also prevents red blood cells from rupturing, a condition known as hemolysis.

Cholesterol Sulfate supplies oxygen, energy, sulfur, cholesterol and negative charge to all the tissues. ⁴⁸⁷

In a paper published in the journal, Theoretical Biology and Medical Modeling, Seneff and her colleagues theorized that sulfur deficiency contributes to the development of atherosclerosis, and the buildup of fats, cholesterol, and other undesirable substances in the artery walls.

Most health experts blame atherosclerosis and Cardio Vascular Disease on elevated serum LDL, low HDL, and elevated Homocysteine. But Seneff and the Medical Doctors she collaborates with offer a different theory, one that identifies deficiencies in critical biosulfates–especially cholesterol sulfate–as a prime cause of heart disease.

She suggests that when the body is deficient in sulfates, cardiovascular plaque develops intentionally as an “alternative mechanism” to make and supply more cholesterol and sulfate to the heart.

When sulfate levels are low, artery walls cannot function properly, triggering cascades that lead to plaque production and buildup.

Elevated cholesterol is commonly treated with lipid-lowering statin drugs. But Seneff and the Medical Doctors she works with says addressing heart disease with medications that lower cholesterol is problematic, because “the cholesterol is desperately needed to maintain blood stability.”

“Endothelial cells, macrophages, and platelets collaborate to produce [cholesterol sulfate] from Homocysteine and oxidized LDL,” she wrote in a 2015 paper. Formation of atherosclerotic plaque is, in her view, the body’s elegant way of providing itself with “a well-choreographed program for renewal of cholesterol sulfate”  in conditions where insufficient dietary sulfur and inadequate sun exposure contribute to low cholesterol sulfate levels, ⁴⁸⁸

Seneff believes there is a link between sulfate deficiency and numerous other health conditions including autism, eczema, asthma, anemia, preeclampsia, premature birth, and digestive disorders⁴⁸⁹

An electrical engineer and computer scientist by training, she generated considerable consternation from some sectors of the medical world when she jumped the interdisciplinary fences and started publishing research on environmental health issues roughly a decade ago, motivated by her husband who had been prescribed statins for heart disease, and started to experience unpleasant side effects.⁴⁹⁰

She was already aware of the importance of cholesterol for the brain and took him off statins, after which his health improved.

She says deficiencies in cholesterol and sulfate supplies to the blood and to the tissues are the most important factor behind modern diseases. ⁴⁹¹

In her search on what heals heart disease, Stephanie Seneff also discovered what works against Alzheimer’s.

7.5.D.8.2.3. Toxins Disrupt Sulfate Synthesis

Her more recent work on sulfates makes a compelling case for increasing sun exposure, and dietary sulfate intake.

A number of environmental and lifestyle factors make this a challenging goal to achieve.

Countless toxic chemicals can disrupt sulfate synthesis and sulfate transport, leading to sulfate deficiency.

Seneff further argues that the overuse of sunscreen disrupts eNOS as well. In addition to preventing sunlight from catalyzing central chemical processes like vitamin D Sulfation, high-SPF sunscreens contain aluminum, which disrupts eNOS. 

7.5.D.8..2.4. Boosting Sulfur Intake

To prevent sulfate deficiency, Seneff recommends avoiding exposure to toxins that impair sulfate synthesis, such as aluminum and glyphosate

Glyphosate testing has revealed residues of the herbicide in many staple foods, primarily sugar, corn, soy and wheat.

Replacing conventionally grown produce with organic, non-genetically modified foods significantly lessens the likelihood of unintended toxin consumption.

Eating sulfur-rich foods is another important strategy for boosting sulfate production.

But as with vitamin D, the best way to enhance sulfate synthesis is to get out into the sun.. Easily accessible and entirely free of charge, sunlight is the best and simplest antidote to the problem of sulfate deficiency.⁴⁹²

7.5.D.8.3. Sulfur Function

Your body uses sulfur for various important functions, including building and repairing DNA, as well as protecting your cells against damage. Thus, including enough sulfur-rich foods in your diet is vital for your health^{493 494}.

Sulfur plays an important role in crucial functions in your body, such as making protein, regulating gene expression, building and repairing DNA, and helping your body metabolize food⁴⁹⁵.

This element is also essential for making and recycling glutathione — one of the body’s main antioxidants that help reduce inflammation and prevent cell damage caused by oxidative stress ⁴⁹⁶.

Sulfur also helps maintain the integrity of connective tissues, such as your skin, tendons, and ligaments⁴⁹⁷.

Sulfur is necessary for several bodily functions and existing research suggests a possible link between the intake of sulfur-rich foods and a lower risk of certain chronic conditions.

7.5.D.8..4.Health benefits and sources of sulfurSulfur is an element that is essential for life, Its form determines its health benefits

^{7.5.D.8..4.1. Sulfur}

Himalayan Salt has 12.4 grams of Sulfur per kg⁴⁹⁸, which is 1.24 grams of Sulfur per 100 grams, which is 1240 mg. Tha t is 1240 milligrams of Sulfur per 100 grams.

Sea salt has 9.7 milligrams of Sulfur per quarter-teaspoon of sea salt. Sulfur is the third most common mineral in sea salt⁴⁹⁹. Even though it is not an essential mineral, sulfur plays an important role in your immune system and the detoxification of your body. A quarter-teaspoon of sea salt weighs 1,15 grams ⁵⁰⁰ If there is 9.7 mg of Sulfur in 1,15 grams of sea salt, then 100 grans of sea salt has 843.48 mg of Sulfur. That is 397 mg less than Himalayan salt.

Himalayan Salt⁵⁰¹

Other ways Sulfur is found in ⁵⁰² food is as

Organosulfur^,

glucosinolates,

Sulforaphane

Methylsulfonylmethane,

Methionine from which Homocysteine is synthesized

Cysteine,

Homocysteine^, and

Taurine.

Methionine, Cysteine, Homocysteine^, and Taurine. are the 4 common sulfur-containing amino acids⁵⁰³.

1. 5.4. 2. Organosulfur

Allium vegetables are rich in Organosulfur ^{compounds, which may also help inhibit the growth of} cancer cells in the esophagus, breasts, and lungs, according to some animal studies⁵⁰⁴. The major Organosulfur compounds present in Allium sativum.  Regularly eating garlic and other foods high in sulfur is linked to reduced oxidative stress and inflammation as well as higher antioxidant levels⁵⁰⁵,

The major Organosulfur compounds present in Allium sativum. ⁵⁰⁶Organosulfur compounds of garlic:

The figure shows the major Organosulfur compounds present in garlic. (A)The major compounds found in intact garlic cloves. (B)The crushing of garlic clove converts alliin into allicin by the action of allinase enzyme.

Allicin is a highly unstable compound that degrades and rearranges itself into different organosulfide compounds shown in the figure. (C)Apart from oil-soluble Organosulfur compounds, garlic also has water-soluble Organosulfur compounds shown in the figure. ⁵⁰⁷

5.4.3. Glucosinolates

C8H15NO9S2⁵⁰⁸

Glucosinolates⁵⁰⁹

The primary sulfur-containing compounds in cruciferous vegetables, known as glucosinolates, may contribute to lower incidences of cardiovascular disease.

One study demonstrated a positive correlation between the consumption of cruciferous vegetables and lower incidences of cardiovascular disease and cardiovascular disease-related mortality. This protective effect is believed to be due in part to their glucosinolate content⁵¹⁰.

Broccoli and cauliflower are rich in glucosinolates.

Steaming broccoli for one to three minutes helps maximize the bioavailability of sulfur-containing compounds⁵¹¹.

But on the other hand, that does lower the vitamin C content, while Vitamin C fights Cancer as well, as well, so I wonder how useful that is.

5. Broccoli and Cauliflower are rich in glucosinolates⁵¹²
6. 5.4.4. Sulforaphane

Molecular formula: C6H11NOS2⁵¹³

Sulforaphane in broccoli⁵¹⁴

Emerging research has demonstrated that sulforaphane-rich foods may have protective effects against amyloid beta-induced oxidative damage that can contribute to the development of neurodegenerative diseases. Sulforaphane may also promote the clearance of amyloid-beta plaque buildup in the brain, potentially reducing the risk of Alzheimer’s disease ⁵¹⁵.Sulforaphane is the inactive form glucoraphanin belonging to the glucosinolate family. Found in cruciferous vegetables, this compound is recognized for its antioxidant and anti-cancer effects⁵¹⁶.

Sulfuraphane Food Sources⁵¹⁷

broccoli sprouts

broccoli

cauliflower

kale

Brussels sprouts

cabbage, both red and white varieties

bok choy

watercress

arugula, also known as rocket⁵¹⁸

7.5.D.8.4.5. Methylsulfonylmethane (MSM)

C2H6O2S⁵¹⁹ or (CH3)2SO2⁵²⁰

Molecular structure of dimethylsulfone ⁵²¹

Methylsulfonylmethane (MSM) is a sulfur-containing compound found in plant- and animal-based foods.

Glucosinolates have also been shown to reduce the risk of developing certain neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease⁵²².Research has demonstrated that MSM may reduce inflammation and decrease joint and muscle pain⁵²³ A randomized, double-blind study found that individuals with osteoarthritis-associated knee pain experienced a reduction in pain and had improved joint function following 12 weeks of MSM supplementation, administered twice daily.

Compared to placebo, MSM produced significant decreases in WOMAC pain and physical function impairment (P<0.05). WOMAC stands for Western Ontario and McMaster University Osteoarthritis Index visual analogue scale. MSM also produced improvement in performing activities of daily living when compared to placebo on the SF-36 evaluation (P<0.05)⁵²⁴.

MSM-sulfur may also have anti-inflammatory and antioxidant effects, contributing to its potential anti-cancer benefits. Studies have shown that MSM-sulfur may help boost immune function and induce cancer cell death in colon, gastrointestinal, and liver cancers. Glutathione, a powerful antioxidant that supports immune function and protects cells from inflammation, requires sulfur for its synthesis and structure. Research has shown that supplementing with MSM and eating plenty of sulfur-containing foods may increase glutathione levels and encourage the upregulation of glutathione enzyme activity, as well as reduce oxidative stress that can lead to cancer⁵²⁵.

MSM-sulfur may form bonds essential to strengthening the keratin in hair and influencing hair growth.

Common foods rich in MSM-sulfur include:

tea

milk

tomatoes

alfalfa sprouts

leafy green vegetables

apples

raspberries

whole grains

MSM-sulfur Food sources⁵²⁶: tea, tomatoes, alfalfa sprouts, leafy green vegetables, apples, raspberries, whole grains

Cooking these foods decreases the natural amount of MSM-sulfur⁵²⁷.

7.5.D.8.4.6. Homocysteine

C4H9NO2S⁵²⁸

Homocysteine⁵²⁹

Homocysteine is a sulfur-containing amino acid that the body produces from another amino acid, called Methionine. Homocysteine is usually found in very small amounts in your body⁵³⁰.

5.4.7. Methionine

 C5H11NO2S ⁵³¹

Methionine⁵³²

Methionine is the initiating amino acid in the synthesis of virtually all eukaryotic proteins⁵³³.

Methionine is an antioxidant. It may help protect the body from damage caused by ionizing radiation. It may detoxify harmful substances in the body, such as heavy metals. It may also prevent liver damage from acetaminophen poisoning⁵³⁴.

RDA Methionine

The RDA for Methionine. (combined with Cysteine) for adults has been set at 14 mg/Kg of body weight per day. Therefore a person weighing 70 Kg, independent of age or sex, requires the consumption of around 1.1 g (0.9 mMoles) of Methionine/Cysteine per day. ⁵³⁵

Animal sources include tuna, salmon, shrimp, beef, and lamb. But fish has mercury or antibiotics , and meat has nitrosomes, so plant sources are better.

Plant-based sources include

nuts,

beans,

lentils,

wheat germ,

Spirulina⁵³⁶

Cottage Cheese 0.253 grams per 100 grams ⁵³⁷

Milk Kefir 0.137 grams per 100 grams ⁵³⁸

Methionine Food Sources⁵³⁹: Nuts, Beans, Lentils, Wheatgerm, Spirulina, Milk Kefir, Cottage Cheese

7.5.D.8.4.8.Cysteine

The two terms Cysteine and Cystine are often confusing because the spellings of the two terms and pronunciation are similar to each other. However, the key difference between Cysteine and Cystine is that Cysteine is an amino acid, while a Cystine forms when two amino acids join together via a disulfide bond.⁵⁴⁰

C3H7NO2S⁵⁴¹

L-CysteineS⁵⁴²

Cystine in its neutral form), two cysteines bound together by a disulfide bondS⁵⁴³

Cysteine may play a role in the normal growth rate of hair. Cysteine may also help reduce the effects of aging on the skin. It may help healing after surgery or burns and protect the skin from radiation injury. Cysteine may help burn fat and increase muscle mass⁵⁴⁴.

Cysteine RDA:

The standard dosage is typically 500 milligrams per day. To treat a respiratory illness, adults can take 200–600 milligrams, twice daily. For COPD, the suggested dose is 600 milligrams, twice daily.

Cysteine Food Sources:

Seeds, especially sunflower seeds⁵⁴⁵ 0,383 grams per 100 grams⁵⁴⁶

Swiss Cheese, 0,290 grams per 100 grams

Lentils, 0.118 grams per 100 grams

Oats, 0,097 grams per 100 grams

Kefir ⁵⁴⁷

Cottage Cheese 0.062 grams per 100 grams ⁵⁴⁸

low fat yogurt, 0,052 grams per 100 grams

Carrots 0,046 grams per 100 grams⁵⁴⁹

Cous Cous 0,043 per 100 grams⁵⁵⁰

red peppers,

garlic,

onions,

broccoli,

Brussels sprouts,

wheat germ⁵⁵¹

wheat

dates

ginseng

nuts

Aloe Vera⁵⁵²

Cacao 0,24 grams per 100 grams⁵⁵³ according to one source, others don’t mention cacao or cocoa as a Cysteine source

Cysteine food sources⁵⁵⁴: Sunflower seeds, Swiss Cheese, Lentils, Oats, Kefir, Cottage Cheese, Yogurt, Carrots, Cous Cous.

7.5.D.8.4.9.Taurine

C2H7NO3S⁵⁵⁵

Taurine molecular structure⁵⁵⁶

7 of the biggest Taurine benefits

Studies are finding links between Taurine and what seems like every body part and function. Here are seven reasons to make sure you’re getting enough Taurine in your diet.

1. Supports your metabolism

Taurine is necessary for your metabolic and digestive processes. It helps your liver make bile salts, which break down fats in your intestines.

2. Boosts physical performance

A bunch of studies demonstrate how Taurine enhances exercise performance. Research suggests that Taurine may help improve energy levels, combat exercise-related fatigue, and reduce muscle damage. Score!

3. Protects your musculoskeletal system

This miracle amino infuses a little TLC into your bones and muscles.

Taurine may help guard against periodontal disease and may facilitate post exercise muscle recovery. Evidence points to Taurine being effective in treating skeletal muscle disorders like muscular dystrophy, but more research is needed.

4. Does your eyes and ears good

Research in animals has suggested that Taurine may help resolve tinnitus (ringing in the ears) and, in some cases, it may even be able to improve hearing.

A study suggested Taurine could be a serious candidate for treating eye disorders like glaucoma and diabetic retinopathy because low levels of Taurine seem to influence these types of diseases.

5. Safeguards your heart

Findings from studies in humans and animals suggest that Taurine may help reduce high blood pressure, improve blood flow, and promote the health of your arteries.

A 2004 study also shows that Taurine can protect against a risk factor of heart disease, high body weight.

There’s also evidence that Taurine supplementation seems to amplify the exercise efforts of people with heart failure by lowering their cholesterol and inflammation levels.

6. Fights brain aging

Taurine may be your brain’s little fountain of youth. According to some animal studies, Taurine supplementation may benefit learning and memory.

Also, one study found that Taurine supplements could improve cognitive function in older adults with dementia.

7. Combats a variety of conditions

Taurine supplementation may benefit people with certain conditions, including:

diabetes

inflammatory conditions, like arthritis

neurological conditions, like Alzheimer’s and Parkinson’s diseases

hepatitis

Taurine may also improve your mental health. Studies found Taurine modulated or reduced stress, anxiety, and depression in animals⁵⁵⁷.

Signs of Taurine deficiency:

Bitter taste in mouth

Urine turns dark brown

Concentrated urine smells like ammonia

Fatigue

Dizziness

Irregular heartbeat

Muscle cramps and spasms in arms and legs⁵⁵⁸

Signs of Taurine overload:

Still, some people have reported side effects after taking Taurine, including (20Trusted Source):

vomiting

nausea

liver pain

headache

stomach pain

It’s unclear whether these side effects are related to the amino acid or to a different ingredient that may have been taken alongside Taurine.

It’s worth noting that although no evidence shows that taking Taurine alongside prescription medications causes side effects, it acts as a cytochrome P450 enzyme inhibitor.

This means it could interfere with medications that rely on this enzyme to metabolize drugs, such as antidepressants, anti-epileptic drugs, warfarin, and statins.⁵⁵⁹

RDA for Taurine

The most common dosage range for Taurine is 500–3,000 mg per day (2, 5). However, keep in mind that an EFSA report from 2012 suggests that up to 6,000 daily is safe, demonstrating its strong safety profile.⁵⁶⁰

Taurine blocks

Taurine is destroyed by heat processes. One study found that an average of 52 percent of the Taurine in raw meats was lost through baking and an average of 79 percent through boiling. ⁵⁶¹

So chick peas 18.7 nmoles/g. horse beans 12.9, and

black beans 9.2 nmoles/g⁵⁶². become much less after heating the food.

Taurine Food Sources

Foods high in Taurine include, seaweed, brewers yeast and nuts ⁵⁶³

The highest concentration of Taurine was found in clams and octopus (41.4 μmoles/g and 31.2 μmoles/g) followed by shrimp and fish (12.4 μmoles/g and 9.1 μmoles/g).

Beef, pork and lamb meet contain Taurine in concentration ranging 3.5-4.0 μmoles/g.

Taurine concentration in chicken leg was 6.6 μmoles/g and in chicken breast was 1.4 μmoles/g.

No Taurine was found was found either in hen eggs (yolk or white) or in dairy products or in honey. Taurine was undetectable in fruits and vegetables.

From the seeds, cereals and grains examined, rice, wheat, barley, sesame seed, coffee and cacao, contains no Taurine. No Taurine was detected in peanuts.

Almonds between 15-46 nmoles/g.

Cashews between 15-46 nmoles/g.

Hazelnuts between 15-46 nmoles/g.

pine nuts contained Taurine in concentrations ranging 15-46 nmoles/g.

Pumpkin seeds contain 13.5 nmoles/g,

Nori 1,300 milligrams of Taurine per 100 grams.⁵⁶⁴ but since Taurine is largely diminished by heat, Dulse is probably a better choice.⁵⁶⁵

Dulse has 300 milligrams of Taurine per serving⁵⁶⁶.

Pistachios contained very low concentrations of Taurine (4.9 nmoles/g).

All analyses were carried out in uncooked samples.

The interest of these results is considered in terms of reported evidences on the deleterious consequences of Taurine deficiency in animals and humans⁵⁶⁷.

Taurine Food Sources⁵⁶⁸: Almonds, Cashew Nuts, Hazelnuts, Pine Nuts, Pumpkin Seeds, Dulse

There is no RDA for sulfur ⁵⁶⁹.

7.5.D.8.5. Be careful not to confuse sulfur with sulfite, sulfur dioxide or hydrogen sulfide.

7.5.D.8..5.1. Sulfurdioxide

^{Molecular formula SO2}

Sulfurdioxide⁵⁷⁰

Sulfur dioxide is widely used in the food and drinks industries for its properties as a preservative and antioxidant⁵⁷¹ in dried fruits, pickled vegetables, fruit and vegetable juices, cider, vinegar and wine⁵⁷², Whilst harmless to healthy persons when used in recommended concentrations, it can induce asthma when inhaled or ingested by sensitive subjects, even in high dilution.

About one in nine asthmatics gives a history of asthma worsened by drinking ‘soft drinks’ containing sulfur dioxide. They are comparatively young and their asthma is predominantly extrinsic.

The amount of sulfur dioxide in foods is limited by regulation in the UK, by directive in the EEC, and by recommendations to ‘good manufacturing practice’ in the USA. A list is given of foods and beverages commonly containing sulfur dioxide.

These are predominantly dried fruits and vegetables, soft drinks and alcoholic beverages.

Maximal permitted concentrations are quoted. Exposure to sulfur dioxide may also occur during the manufacture and preparation of foods and drinks in the factory, restaurant and home⁵⁷³.

Another 2016 study, published in the journal Trends in Molecular Medicine, has found that hydrogen sulfide may cause inflammation in the GI tract. This compound breaks the mucous layer that surrounds the gut and protects it against bacteria and toxins. Therefore, high levels of sulfur in the body may worsen IBD symptoms.

7.5.D.8.5.4. Sulfite

Sulfite is also an oxy-anion of sulfur having the chemical formula SO3^2-.

Molecular Structure Sulfite⁵⁷⁴

Signs of Sulfite Intolerance

Some people may develop sulfite intolerance, and if you fall under this category, you may experience skin irritation and rashes, watery eyes, difficulty breathing and other allergic reactions. These symptoms are more likely to result from exposure to sulfites, and not from dietary sulfur.

7.5.D.8.5.5 Hydrogen Sulfide

Hydrogen sulfide is found naturally in crude petroleum and natural gas. It is also produced through the bacterial breakdown of organic matter. Hydrogen sulfide can be produced by decomposing human and animal waste, and is found in sewage treatment plants and livestock areas.⁵⁷⁵ Obviously a totally different, inedible substance.

Molecular Structure Hydrogen Sulfide⁵⁷⁶

Conclusion to Sulfur

So it’s clear why Emanuel Revici and Johanna Budwig were so fond of Sulfur for treating cancer. And when they combined it with Omega-3-ALA it also was drawn to the lesions in the cell where it could do its healing work.

But why is Himalaya salt not usually mentions as a Sulfur source?

And why do they include inedible sulfur molecules into the equation, again, and pretend that if you are allergic to the toxic substances with sulfur in them, you have to avoid healthy sulfur compounds as well?

It just seems like the same trick over and over again.

Some questions remain unanswered, like can the body make all the necessary Sulfur compounds itself with the Sulfur in Himalayan salt?

Until we know for sure, do keep adding the garlic and broccoli or cauliflower to your menu along with Himalayan salt⁵⁷⁷, which has many other benefits as well.

7.5.D.9. Zinc

Since Zinc and its ionophores play such a prominent part in Covid prevention, it has its own section in the following section, element 7.6.

7.6.Zinc and the Zinc ionophores: a, Quinine, b. Quercetin and c. EGCG

Zinc‘ s place in the periodic table of elements:⁵⁷⁸

Zinc⁵⁷⁹

Zinc, part of the Vitamin D cluster, is an important mineral in fighting Covid, and many of the Covid remedies are Zinc ionophores.

Zinc shortage can be caused by hyper calcemia, which can be caused by oral Vitamin D. Vitamin D from the sun never causes overload, oral Vitamin D can. Zinc shortage, compromises the immune system and causes loss of taste and smell.

Zinc (Zn(2+) )inhibits coronavirus and arterivirus RNA polymerase activity in vitro and zinc ionophores block the replication of these viruses in cell culture.

Zinc is a trace element which is essential to to cell function and involved in over 100 enzymes. Zinc has long been touted for it’s potential to support the immune system, but also plays an important role in wound healing, fertility, preventing and treating pneumonia and preserving community between neurons (memory).

Interactive Periodic table of elements⁵⁸⁰

According to Revici’s theory⁵⁸¹, Zinc is strongly anabolic, which means it builds up the body.

Omega-3-ALAand Omega-6-LAalso work as Zinc ionophores, with the extra advantage of repairing cell membranes and carrying Zinc to damaged cell membranes, as Dr. Revici explained.

Zinc is an essential mineral forming a component of more than 300 enzymes in the body with functions including wound healing, immune system function, building proteins and DNA, fertility in adults and growth in children. Zinc is also needed for maintaining the senses of smell and taste.

The essentiality of zinc in humans was established in 1963.

During the past 50 years tremendous advances in both clinical and basic sciences of zinc metabolism in humans have been observed.

In 1963, we knew of only 3 enzymes that required zinc for their activities, but now we know of >300 enzymes and >1000 transcription factors that are known to require zinc for their activities.⁵⁸²

Zinc is a second messenger of immune cells, and intracellular free zinc in these cells participate in signaling events.

Zinc not only modulates cell-mediated immunity but is also an antioxidant and anti-inflammatory agent.

Health benefits

Zinc has been very successfully used as a therapeutic modality for the management of acute diarrhea in children, Wilson’s disease, the common cold and for the prevention of blindness in patients with age-related dry type of macular degeneration and is very effective in decreasing the incidence of infection in the elderly.

Signs of Deficiency

A deficiency in zinc can lead to loss of the senses of smell and taste, stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity.

The major factor contributing to zinc deficiency is high phytate-containing cereal protein intake

in the developing world, and nearly 2 billion subjects may be zinc deficient.

Conditioned deficiency of zinc has been observed in patients with malabsorption syndrome, liver disease, chronic renal disease, sickle cell disease, and other chronic illnesses.

Major clinical problems resulting from zinc deficiency in humans include growth retardation; cell-mediated immune dysfunction, and cognitive impairment.

Signs of overload

Conversely, consuming too much zinc can lead to nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches in the short term, and can disrupt the absorption of copper and iron in the long term.

Zinc RDA

The current daily value (DV) for Zinc is 11 mg.

These are some sources.⁵⁸³

Food sources of Zinc:

Foods high in zinc include oysters, nuts, seeds, lentils, yogurt, oatmeal, and mushrooms

Cocoa: 7 grams per 100 grams⁵⁸⁴

Chickpeas: 23% DV zinc (= 25.3 mg) in 1 cup (=240 grams) of garbanzo beans (chickpeas) is 10.54 mg per 100 grams

White beans: 22% DV ( 24,2 mg) in 1 cup of large white beans, 10,08 mg per 100 gram

Hemp seeds 10mg (90% DV) per 100 grams

Pumpkin Seeds:20% DV (=2.2mg) in a 1oz (=28.3495 mg) handful of squash/pumpkin seeds, is 7,76 mg per 100 grams (3.527 x28.3495 mg)

Black eyed peas: 20% DV=2.2 mg in 1 cup of black-eyed peas=7,7 mg per 100 grams

Black beans: 18% DV =1,98 mg in 1 cup of black beans= 6,98 mg per 100 grams

Navy beans: 18% DV=1,98 mg in 1 cup of navy beans= 6,98 mg per 100 grams

Green peas: 17% DV zinc = 1,87 mg in 1 cup of green peas= 6. 7 mg per 100 gram

Pine nuts: 17% DV (=1.87mg) per oz of pine nuts is 6,59 mg per 100 gram

Cashews: 14% DV (=1.54 mg) per oz of cashews is 5.43 mg per 100 gram

Chia seeds:5 mg per 100 grams ⁵⁸⁵

Pecan nuts: 5 mg per 100 grams ⁵⁸⁶

Sunflower seeds: 5 mg per 100 grams

Cooked Spinach: 12% DV=1,32 mg vin 1 cup = 28 gram of cooked spinach= 4,7 mg per 100 gram

Lima beans: 12% DV= 1,32 mg in 1 cup=28 gram of lima beans⁵⁸⁷= 4,7 mg prt 100 gtam

Flax seeds :4.34 mg per 100 grams⁵⁸⁸

Swiss cheese: 11% DV= 1,21 mg in a 1oz slice =28.3495 grams of Swiss cheese= 4,32 mg per 100 gram

Grated Parmesan: 11% DV = 1,21 mg in 1oz of grated parmesan= 4,32 mg per 100 gram

Brazil nuts: 4 mg per 100 grams

Walnuts: 3.09.mg per 100 grams⁵⁸⁹

Almonds: 3 mg per 100 grams⁵⁹⁰

Hazelnuts: 2.45 mg per 100 grams⁵⁹¹

Milk: 16%DV=1,76 mg zinc per 16oz=453.592 glass of milk= 0,38 mg per 100 grams

Low fat ricotta: 15% DV = 1,65 mg in 1/2 cup = 64 grams of low-fat ricotta=2,758 mg per 100 gram

Lentles 1mg (12% DV) per 100 grams

Oatmeal 1mg (9% DV) per 100 grams

Shitake mushrooms 1mg (12% DV) per 100 grams

low fat yoghurt 1 mg (9% DV) per 100 grams

Raw Spinach: 0,53 mg per 100 grams ⁵⁹²

Gouda: 10% DV= 0,11 mg in 1oz – 28 gram of Gouda =0,39 mg per 100 gram

Aloe Vera gel⁵⁹³ also has zinc⁵⁹⁴, and Aloe Vera gel has SARS-CoV-2 fighting properties as well⁵⁹⁵.

Zinc food sources: ⁵⁹⁶Cocoa, Aloe Vera, Chick Peas, White Beans, Hemp Seeds, Pumpkin Seeds, Black Eyed Peas, Black Beans, Navy Beans, Peas, Pine Nuts, Cashews, Chia Seeds, Pecan Nuts, Sunflower Seeds, Cooked Spinach, Lima Beans, Flax Seeds, Swiss Cheese, Parmesan Cheese, Brazil Nuts, Walnuts, Almonds, Hazelnuts, Oatmeal.

Ionophores are a class of compounds that form complexes with specific ions and facilitate their transport across cell membranes. An ionophore typically has a hydrophilic pocket (or hole) that forms a binding site specific for a particular ion⁵⁹⁷.

Hydroxychoroquine acts as an ionophor ⁵⁹⁸for zinc, helping it to cross the cell membrane l⁵⁹⁹.

Zinc passing through lipid membrane of cell with ionophore.⁶⁰⁰

If hydroxychloroquine / chloroquine in vitro could stop the virus, was this because the medications act as zinc ionophores? If so, its begs the question, “Do other zinc ionophores do the same thing⁶⁰¹?”

Epigallocatechin 3-Gallate (EGCG)

EGCG – the most abundant catechin in tea – is a polyphenol .

The figure above shows the effect of QCT (Which is quercitin) , EGCG, and CQ (clioquinol) on the uptake of zinc cations by liposomes. Zinc-dependent fluorescence emission of FluoZin-3 encapsulated within liposomes treated with zinc cations, polyphenols, and CQ.

Chloroquine and Hydrochloroquine are synthesized forms of quinine.⁶⁰²

7.6.a. Quinine

Molecular formula: C20H24N2O2⁶⁰³

Molecular structure Quinine: ⁶⁰⁴

Natural Quinine sources are:

Walnuts have quinine and Zinc, along with having many other benefits. Grapefruit also contains Quinine, as does the bark of the cinchona tree. ⁶⁰⁵

Quinine is known as a serious poison, but small quantities are recognized as therapeutic.

The advice is to take 300 mg a day. Tonic water contains no more than 83 mg of quinine per liter—a much lower concentration than the 500 to 1,000 mg in the therapeutic dose of quinine tablets.  ⁶⁰⁶

And the amount in walnuts and grapefruit is still lower.

Quinine sources

Q uinine Food Sources⁶⁰⁷ Grapefruit, Walnuts.

7.6.b. Quercetin

Quercetin as a Zinc Ionophore

Quercetin (C15H10O7) is a flavonoid found in fruits and vegetables, which has unique biological properties that may improve mental/physical performance and reduce infection risk. These properties form the basis for potential benefits to overall health and disease resistance, including anti-carcinogenic, anti-inflammatory, antiviral, antioxidant, and psychostimulant activities, as well as the ability to inhibit lipid peroxidation, platelet aggregation and capillary permeability, and to stimulate mitochondrial biogenesis

Quercetin molecular formula

C15H10O7⁶⁰⁸

Quercetin Molecular structure⁶⁰⁹

Quercetins are naturally occurring flavonoids. These flavonoids are found in a variety of foods, including vegetables such as onions, garlic, brassica, mustard greens, and ginger; fruit such as apples, berries, and grapes; and many seeds, nuts, flowers bark and tea leaves⁶¹⁰

Quercetin as a Zinc Ionophore

Quercetin is a zinc ionophore (13). A 2015 study found that that Quercetin shows inhibitory activity in the early stages of a wide range of influenza viruses, including H1N1 and H5N1 (14). Although influenza is not in the same family of viruses as the coronavirus, it’s plausible that a similar mechanism could apply here. There is actually some evidence that Quercetin has already proven effective at treating Ebola and Zika viruses⁶¹¹.

Hypothesis of zinc ascorbate as best zinc ionophore for raising antiviral resistance against Covid‐19⁶¹².

Quercetin Sources

Quercetin-type flavonols⁶¹³ (primarily as quercetin glycosides), the most abundant of the flavonoid molecules, are widely distributed in plants.

They are found in a variety of foods including apples, berries, Brassica vegetables, capers, grapes, onions, shallots, tea, and tomatoes, as well as many seeds, nuts, flowers, barks, and leaves.

Quercetin is also found in medicinal botanicals, including Ginkgo biloba, Hypericum perforatum, and Sambucus canadensis .

In red onions, higher concentrations of quercetin occur in the outermost rings and in the part closest to the root, the latter being the part of the plant with the highest concentration .

One study found that organically grown tomatoes had 79% more quercetin than chemically grown fruit .

Quercetin is present in various kinds of honey from different plant sources .

Food-based sources of quercetin include vegetables, fruits, berries, nuts, beverages and other products of plant origin .

In the determined food, the highest concentration is 234 mg/100 g of edible portion in capers (raw), the lowest concentration is 2 mg/100 g of edible portion in black or green tea (Camellia sinensis) ⁶¹⁴.

Dietary intake of quercetin was different in several countries. The estimated flavonoid intake ranges from 50 to 800 mg/day (quercetin accounts for 75%), mostly depending on the consumption of fruits and vegetables and the intake of tea⁶¹⁵ . Foods that commonly contain quercetin include onions, apples, grapes, berries, broccoli, citrus fruits, cherries, tea, and capers

Quercetin food sources⁶¹⁶

The concentrations of flavonols (kaempeferol, quercetin, myricetin) were determined in 22 plant materials (9 vegetables, 5 fruits, and 8 medicinal plant organs). The materials were extracted with acidified methanol (methanol/HCl, 100:1, v/v) and analyzed by reverse phase high-performance liquid chromatographic (RP-HPLC) with UV detection. The total flavonols contents varied significantly (P<0.05) among vegetables, fruits and medicinal plant organs ranged from 0 to 1720.5, 459.9 to 3575.4, and 2.42 to 6125.6mgkg(-1) of dry matter, respectively. Among vegetables, spinach and cauliflower exhibited the highest amounts of flavonols (1720.5 and 1603.9mgkg(-1), respectively), however, no flavonols were detected in garlic. Within fruits, highest level of flavonols was observed in strawberry (3575.4mgkg(-1)), whereas, the lowest in apple fruit (459.9mgkg(-1)). Of the medicinal plant organs, moringa and aloe vera leaves contained the highest contents of flavonols (6125.6 and 1636.04mgkg(-1)), respectively, whereas, lowest was present in barks (2.42-274.07mgkg(-1)). Overall, leafy green vegetables, soft fruits and medicinal plant leaves exhibited higher levels of flavonols.⁶¹⁷

Capers: 234 mg per 100 grams

Elderberry 108.16 mg per 100 grams⁶¹⁸

Dill 55 mg per 100 grams

Cilantro 53 mg per 100 grams

Onion (Allium cepa L.) between 11.0 mg and 41.9 mg per 100 grams

Cranberries 20 to 30 mg per 100 grams⁶¹⁹

Other berries including blueberries, lingonberries and elderberries also contain high levels of quercetin!

Red leaf lettuce (Lactuca sativa L. var. crispa)30.6 mg per 100 grams

 Red onions 30 mg per 100 grams⁶²⁰

Asparagus (Asparagus officinalis L.)23.6 mg per 100 grams

kale 22.58mg per100 grams ⁶²¹

Red peppers: 15 mg per 100 grams

Romaine lettuce (Lactuca sativa L. var. longifolia) 12.0 mg per 100 grams

Green pepper (Capscicum annuum L.) 9.9 mg per 100 grams

Lingon berries between 7.4 and 14.6 mg per 100 grams

Black currents between 5.2 and 12.2 mg per 100 grams ⁶²²

Grapes 4.58 mg per 100 grams⁶²³

Apple 4.4 milligrams  per 100 grams⁶²⁴.

Asupara-na (Brassica rapa) 4.3mg per 100 grams

Cherry tomato (Solanum lycopersicum) 3.3 mg per 100 grams

Podded pea (Pisum sativu L.) 1.7 mg per 100 grams

Tomato (Solanum lycopersicum) 1.6 mg per 100 grams

Broccoli (Brassica oleracea var. italica) 1.6 mg per 100 grams

Cherry (Prunus avium L.) 1.2 mg per 100 grams

Red leaf lettuce (Lactuca sativa L. var. crispa) 10.3 mg per 100 grams

Blackberries contain 3.58mg per 100g  ⁶²⁵

Apple (Fuji) (Malus domestica Borkh.) 2.3 mg per 100 grams

Green tea infusion, 2.1* mg per 100 grams

Garlic provides 1.74mg/100g of quercetin and is rich in vitamins B6, C, and natural antibiotics⁶²⁶.

Broccoli (Brassica oleracea var. Italica) 0.5657 mg per 100 grams

Strawberries 0.48 mg per 100 grams⁶²⁷

Aloe Vera has Zinc as well as the Zinc ionophore quercetin⁶²⁸.

Quercetin food sources⁶²⁹: Capers, Elderberries. Dille, Aloe Vera, Cilantro, Onions, Cranberries, Red Lettuce, Red Onions, Asparagus, Kale, Red Bell Peppers, Romaine Lettuce, Green Bell Peppers, Lingonberries, Cocoa.

Some beverages are also sources of quercetin. These include orange juice, tomato juice and various teas and wine.

Quercetin is better absorbed in the body with the help of Vitamin C.⁶³⁰

7.6.c. EGCG

Chemical formula: C22H18O11

Chemical structure:

Epigallocatechin gallate (EGCG), also known as epigallocatechin-3-gallate, is the ester of epigallocatechin and gallic acid, and is a type of catechin.

EGCG – the most abundant catechin in tea ⁶³¹ especially in in green tea and touted as the most effective chemopreventive polyphenol . A recent study found EGCG amplified the effectiveness of Quercetin as a zinc ionophore. This suggests that EGCG and Quercetin provide a synergistic effect with enhanced bioavailability. 

Besides Green tea, white, oolong, and black teas have EGCG as well.

Other EGCG sources are:

• Fruits: cranberries, strawberries, blackberries, kiwis, cherries, pears, peaches, apples, and avocados
• Nuts: pecans, pistachios, and hazelnuts

EGCG food sources⁶³²: teas: green tea, white oolong, black tea, apples, avocados, blackberries, cherries, cranberries, strawberries, kiwi’s, pears, peaches, walnuts, hazelnuts, pecans, pistachios.

Curcumin, which is in Turmeric, enhances the uptake of EGCG⁶³³ And black pepper enhances the uptake of curcumin. ⁶³⁴

Turmeric and Black Pepper⁶³⁵

Conclusion

Calcium overload shows up as Zinc deficiency, which has exactly the same symptoms as Covid-19. The bad advice on Vitamin D causes Calcium overload. So throw out thoe Vitamin D pills, get in the sun at noon, and eat all the nutrients in theVitamin D cluster as well as all the other good foods that prevent and heal Covid-19! See 7.12.d. Building a Dandhea anti-Covid Day

From Dandhea Book I Delightful and Delicious Healing from Omega to Alpha

Resources

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*Correspondence to: Michael F. Holick, Email: ude.ub@kcilohfm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3897598/

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Wacker M, Holick MF. Sunlight and Vitamin D: A global perspective for health. Dermatoendocrinol. 2013 Jan 1;5(1):51-108. doi: 10.4161/derm.24494. PMID:  24494042 ; PMCID: PMC3897598.

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Matthias Wacker and Michael F. Holick* Department of Medicine; Section of Endocrinology, Nutrition, and Diabetes; Vitamin D, Skin and Bone Research Laboratory; Boston University Medical Center; Boston, MA USA

*Correspondence to: Michael F. Holick, Email: ude.ub@kcilohfm

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Matthias Wacker and Michael F. Holick* Department of Medicine; Section of Endocrinology, Nutrition, and Diabetes; Vitamin D, Skin and Bone Research Laboratory; Boston University Medical Center; Boston, MA USA

*Correspondence to: Michael F. Holick, Email: ude.ub@kcilohfm

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21Timing of use of cod liver oil, a vitamin D source, and multiple sclerosis risk: The EnvIMS, PMC, December 2015, Cortese M, Riise T, Bjørnevik K, Holmøy T, Kampman MT, Magalhaes S, Pugliatti M, Wolfson C, Myhr KM. Timing of use of cod liver oil, a vitamin D source, and multiple sclerosis risk: The EnvIMS study. Mult Scler. 2015 Dec;21(14):1856-64. doi: 10.1177/1352458515578770. Epub 2015 May 6. PMID: 25948625; PMCID: PMC4657387.study, Marianna Cortese, Trond Riise, Kjetil Bjørnevik, Trygve Holmøy, Margitta T Kampman, Sandra Magalhaes, Maura Pugliatti, Christina Wolfson, and Kjell-Morten Myhr,Marianna Cortese, The KG Jebsen Centre for MS-Research, Department of Clinical Medicine, University of Bergen, Norway/Department of Global Public Health and Primary Care, University of Bergen, Norway/Department of Nutrition, Harvard T.H. Chan School of Public Health, USA; Contributor Information.

Department of Nutrition, Harvard T.H. Chan School of Public Health, 677 Huntington Ave., Boston, MA 02115, USA. on.biu.sgi@esetroC.annairaM, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657387/

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23Elevation Angle,PVCDROM, Christiana Honsberg https://sustainability-innovation.asu.edu/person/christiana-honsberg/ and Stuart Bowden, Solar Power Labs at ASU, https://pv.asu.edu/ https://www.pveducation.org/pvcdrom/properties-of-sunlight/elevation-angle

24Elevation Angle,PVCDROM, Christiana Honsberghttps://sustainability-innovation.asu.edu/person/christiana-honsberg/ and Stuart Bowden,Solar Power Labs at ASU, https://pv.asu.edu/https://www.pveducation.org/pvcdrom/properties-of-sunlight/elevation-angle

Here you see how hydroxy chloroquine works.COVID-19 Update 8: Zinc and chloroquine for the treatment of COVID-19? Medmastery, March17, 2020, https://www.youtube.com/watch?v=BIymfznD7YA

25Beta-carotene and Vitamin A. Scentses4d, February 16, 2021, Anna Elize,

https://scentses4d.wordpress.com/2021/02/16/beta-carotene-and-vitamin-a/

26Vitamin C, Folate, Iron, Copper and Sodium,Scentses4d, October 27, 2020, Anna Elize,

https://scentses4d.wordpress.com/2020/10/27/vitamin-c/

27Curcumin’s Health Benefits, Scentses, November 21, 2020, Anna Elize,

https://scentses4d.wordpress.com/2020/11/21/curcumins-health-benefits/

28B Vitamins, Scentses, February 18, 2021, Anna Elize,

https://scentses4d.wordpress.com/2021/02/18/b-vitamins/

29Fructose Consumption in the Development of Obesity and the Effects of Different Protocols of Physical Exercise on the Hepatic Metabolism, PubMed, April 2017, Pereira RM, Botezelli JD, da Cruz Rodrigues KC, Mekary RA, Cintra DE, Pauli JR, da Silva ASR, Ropelle ER, de Moura LP. Fructose Consumption in the Development of Obesity and the Effects of Different Protocols of Physical Exercise on the Hepatic Metabolism. Nutrients. 2017 Apr 20;9(4):405. doi: 10.3390/nu9040405. PMID: 28425939; PMCID: PMC5409744. ,Rodrigo Martins Pereira 1, José Diego Botezelli 2, Kellen Cristina da Cruz Rodrigues 3, Rania A Mekary 4 5, Dennys Esper Cintra 6, José Rodrigo Pauli 7, Adelino Sanchez Ramos da Silva 8, Eduardo Rochete Ropelle 9, Leandro Pereira de Moura 10 , 1Laboratory of Molecular Biology of Exercise (LaBMEx), School of Applied Science, University of Campinas, 13484-350 Limeira, Brazil. rodrigo_mpereira@hotmail.com.

2Laboratory of Molecular Biology of Exercise (LaBMEx), School of Applied Science, University of Campinas, 13484-350 Limeira, Brazil. jdbotezelli@yahoo.com.br.

3Laboratory of Molecular Biology of Exercise (LaBMEx), School of Applied Science, University of Campinas, 13484-350 Limeira, Brazil. kellen.rodrigues.nut@gmail.com.

4Department of Nutrition, Harvard T. Chan School of Public Health, Boston, MA 02115, USA. rmekary@hsph.harvard.edu.

5Department of Social and Administrative Sciences, MCPHS University, Boston, MA 02115, USA. rmekary@hsph.harvard.edu.

6Laboratory of Nutritional Genomics (LABGeN), School of Applied Science, University of Campinas, 13484-350 Limeira, Brazil. dennys.cintra@fca.unicamp.br.

7Laboratory of Molecular Biology of Exercise (LaBMEx), School of Applied Science, University of Campinas, 13484-350 Limeira, Brazil. jose.pauli@fca.unicamp.br.

8School of Physical Education and Sports, University of São Paulo, 14049-900 Ribeirão Preto, Brazil. adelinosanchez@usp.br.

9Laboratory of Molecular Biology of Exercise (LaBMEx), School of Applied Science, University of Campinas, 13484-350 Limeira, Brazil. eduardo.ropelle@fca.unicamp.br.

10Laboratory of Molecular Biology of Exercise (LaBMEx), School of Applied Science, University of Campinas, 13484-350 Limeira, Brazil. leandropereiram@hotmail.com.https://pubmed.ncbi.nlm.nih.gov/28425939/

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31Compared to Sucrose, Previous Consumption of Fructose and Glucose Monosaccharides Reduces Survival and Fitness of Female Mice1,2,3, PMC, December 10.2014, Ruff JS, Hugentobler SA, Suchy AK, Sosa MM, Tanner RE, Hite ME, Morrison LC, Gieng SH, Shigenaga MK, Potts, K. Compared to sucrose, previous consumption of fructose and glucose monosaccharides reduces survival and fitness of female mice. J Nutr. 201, 5 Mar;145(3):434-41. doi: 10.3945/jn.114.202531. Epub 2014 Dec 10. PMID: 25733457; PMCID: PMC4336529.,James S Ruff,4,* Sara A Hugentobler,4 Amanda K Suchy,4,5 Mirtha M Sosa,4 Ruth E Tanner,4 Megumi E Hite,4 Linda C Morrison,4 Sin H Gieng,6 Mark K Shigenaga,6 and Wayne K Potts4, 4Department of Biology, University of Utah, Salt Lake City, UT;

5School of Life Sciences, Arizona State University, Tempe, AZ; and

6Nutrition and Metabolism Center, Children’s Hospital Oakland Research Institute, Oakland, CA

1Supported by NIH grant RO1-GM039578, National Science Foundation (NSF) grant DEB 09-18969 (WKP), NIH grant R01-GM109500 (WKP), NSF GK-12 Educational Outreach Fellowship DGE 08-41233 (JSR), and NSF-funded Western Alliance to Expand Student Opportunities HRD-1101728 (MMS).

2 Author disclosures: JS Ruff, SA Hugentobler, AK Suchy, MM Sosa, RE Tanner, ME Hite, LC Morrison, SH Gieng, MK Shigenaga, and WK Potts, no conflicts of interest.

3Supplemental Tables 1–4 and Supplemental Figure 1 are available from the “Online Supporting Material” link in the online posting of the article and from the same link in the online table of contents at http://jn.nutrition.org.

*To whom correspondence should be address. E-mail: ude.hatu@ffur.j. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336529/ ,

32Caloric Intake of Sweeteners per Country, https://topforeignstocks.com/wp-content/uploads/2014/01/Caloric-intake-by-country.png

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2Department of Biomedical Engineering, Rutgers University, Piscataway, New Jersey, United States of America.

3Department of Biomedical Engineering, Rutgers University, Piscataway, New Jersey, United States of America; Department of Orthopaedics, New Jersey Medical School, RBHS, Newark, New Jersey, United States of America.

4Tissue Protection and Repair, Sanofi-Genzyme R&D Center, Genzyme, a Sanofi Company, Framingham, Massachusetts, United States of America. https://pubmed.ncbi.nlm.nih.gov/24718641/

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35Alcohol Alert, NIH, October 1993, https://pubs.niaaa.nih.gov/publications/aa22.htm

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2Division of Pulmonary and Critical Care Medicine, Department of Medicine, Brigham and Women’s Hospital, Boston, Massachusetts

3Harvard Medical School, Boston, Massachusetts; and

4Veterans Affairs Boston Healthcare System and Department of Medicine, Boston University School of Medicine, Boston, Massachusetts

corresponding authorCorresponding author.

Correspondence and requests for reprints should be addressed to Nancy E. Lange, M.D., M.P.H., Channing Laboratory, Brigham and Women’s Hospital, 181 Longwood Avenue, rm 454, Boston, MA 02115. E-mail: ude.dravrah.gninnahc@laner, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3480523/

42Vitamin D Deficiency, Smoking, and Lung Function in the Normative Aging Study, PMC, October 1, 2012, Lange NE, Sparrow D, Vokonas P, Litonjua AA. Vitamin D deficiency, smoking, and lung function in the Normative Aging Study. Am J Respir Crit Care Med. 2012 Oct 1;186(7):616-21. doi: 10.1164/rccm.201110-1868OC. Epub 2012 Jul 19. PMID: 22822023; PMCID: PMC3480523, Nancy E. Lange,corresponding author1,2,3 David Sparrow,4 Pantel Vokonas,4 and Augusto A. Litonjua1,2,3, 1Channing Laboratory and

2Division of Pulmonary and Critical Care Medicine, Department of Medicine, Brigham and Women’s Hospital, Boston, Massachusetts

3Harvard Medical School, Boston, Massachusetts; and

4Veterans Affairs Boston Healthcare System and Department of Medicine, Boston University School of Medicine, Boston, Massachusetts

corresponding authorCorresponding author.

Correspondence and requests for reprints should be addressed to Nancy E. Lange, M.D., M.P.H., Channing Laboratory, Brigham and Women’s Hospital, 181 Longwood Avenue, rm 454, Boston, MA 02115. E-mail: ude.dravrah.gninnahc@laner, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3480523/

43Vitamin D Deficiency, Smoking, and Lung Function in the Normative Aging Study, PMC, October 1, 2012, Lange NE, Sparrow D, Vokonas P, Litonjua AA. Vitamin D deficiency, smoking, and lung function in the Normative Aging Study. Am J Respir Crit Care Med. 2012 Oct 1;186(7):616-21. doi: 10.1164/rccm.201110-1868OC. Epub 2012 Jul 19. PMID: 22822023; PMCID: PMC3480523, Nancy E. Lange,corresponding author1,2,3 David Sparrow,4 Pantel Vokonas,4 and Augusto A. Litonjua1,2,3, 1Channing Laboratory and

2Division of Pulmonary and Critical Care Medicine, Department of Medicine, Brigham and Women’s Hospital, Boston, Massachusetts

3Harvard Medical School, Boston, Massachusetts; and

4Veterans Affairs Boston Healthcare System and Department of Medicine, Boston University School of Medicine, Boston, Massachusetts

corresponding authorCorresponding author.

Correspondence and requests for reprints should be addressed to Nancy E. Lange, M.D., M.P.H., Channing Laboratory, Brigham and Women’s Hospital, 181 Longwood Avenue, rm 454, Boston, MA 02115. E-mail: ude.dravrah.gninnahc@laner, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3480523/

44Vitamin D Deficiency, Smoking, and Lung Function in the Normative Aging Study, PMC, October 1, 2012, Lange NE, Sparrow D, Vokonas P, Litonjua AA. Vitamin D deficiency, smoking, and lung function in the Normative Aging Study. Am J Respir Crit Care Med. 2012 Oct 1;186(7):616-21. doi: 10.1164/rccm.201110-1868OC. Epub 2012 Jul 19. PMID: 22822023; PMCID: PMC3480523, Nancy E. Lange,corresponding author1,2,3 David Sparrow,4 Pantel Vokonas,4 and Augusto A. Litonjua1,2,3, 1Channing Laboratory and

2Division of Pulmonary and Critical Care Medicine, Department of Medicine, Brigham and Women’s Hospital, Boston, Massachusetts

3Harvard Medical School, Boston, Massachusetts; and

4Veterans Affairs Boston Healthcare System and Department of Medicine, Boston University School of Medicine, Boston, Massachusetts

corresponding authorCorresponding author.

Correspondence and requests for reprints should be addressed to Nancy E. Lange, M.D., M.P.H., Channing Laboratory, Brigham and Women’s Hospital, 181 Longwood Avenue, rm 454, Boston, MA 02115. E-mail: ude.dravrah.gninnahc@laner, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3480523/

45Vitamin D: modulator of the immune system, PubMed, April 27, 2010, Baeke F, Takiishi T, Korf H, Gysemans C, Mathieu C. Vitamin D: modulator of the immune system. Curr Opin Pharmacol. 2010 Aug;10(4):482-96. doi: 10.1016/j.coph.2010.04.001. Epub 2010 Apr 27. PMID: 20427238. Laboratory of Experimental Medicine and Endocrinology (LEGENDO), Katholieke Universiteit Leuven. 3000 Leuven, Belgium. , https://pubmed.ncbi.nlm.nih.gov/20427238/

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94Diets high in salt could deplete calcium in the body, Science Daily, July 24, 2012, Source University of Alberta Faculty of Medicine & Dentistry https://www.sciencedaily.com/releases/2012/07/120724131604.htm

95Diets high in salt could deplete calcium in the body, Science Daily, July 24, 2012, Source University of Alberta Faculty of Medicine & Dentistry https://www.sciencedaily.com/releases/2012/07/120724131604.htm

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106Excess dietary protein can adversely affect bone, PubMed, June 1998, Barzel US, Massey LK. Excess dietary protein can adversely affect bone. J Nutr. 1998 Jun;128(6):1051-3. doi: 10.1093/jn/128.6.1051. PMID: 9614169.,U S Barzel 1, L K Massey, 1Division of Endocrinology and Metabolism, Department of Medicine, Montefiore Medical Center and The Albert Einstein College of Medicine, Bronx, NY 10467, USA.https://pubmed.ncbi.nlm.nih.gov/9614169/

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108Excess dietary protein can adversely affect bone, PubMed, June 1998, Barzel US, Massey LK. Excess dietary protein can adversely affect bone. J Nutr. 1998 Jun;128(6):1051-3. doi: 10.1093/jn/128.6.1051. PMID: 9614169.,U S Barzel 1, L K Massey, 1Division of Endocrinology and Metabolism, Department of Medicine, Montefiore Medical Center and The Albert Einstein College of Medicine, Bronx, NY 10467, USA.https://pubmed.ncbi.nlm.nih.gov/9614169/

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201Oral Consumption of Vitamin K2 for 8 Weeks Associated With Increased Maximal Cardiac Output During Exercise, PubMed, July 2017, McFarlin BK, Henning AL, Venable AS. Oral Consumption of Vitamin K2 for 8 Weeks Associated With Increased Maximal Cardiac Output During Exercise. Altern Ther Health Med. 2017 Jul;23(4):26-32. PMID: 28646812. Brian K McFarlin, Andrea L Henning, Adam S Venable , https://pubmed.ncbi.nlm.nih.gov/28646812/

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221Top Foods High in Vitamin K2, Nourish by WebMD, October 20, 2022,Reviewed by Dan Brennan, MD  https://www.webmd.com/diet/foods-high-in-vitamin-k2

222.1What are the Richest Food sources of Vitamin K2? Dr. Steven Lin , The Functional Dentist, https://www.drstevenlin.com/what-are-the-richest-food-sources-of-vitamin-k2/

222.2What are the Richest Food sources of Vitamin K2? Dr. Steven Lin , The Functional Dentist, https://www.drstevenlin.com/what-are-the-richest-food-sources-of-vitamin-k2/

222.3What are the Richest Food sources of Vitamin K2? Dr. Steven Lin , The Functional Dentist, https://www.drstevenlin.com/what-are-the-richest-food-sources-of-vitamin-k2/

222.4What are the Richest Food sources of Vitamin K2? Dr. Steven Lin , The Functional Dentist, https://www.drstevenlin.com/what-are-the-richest-food-sources-of-vitamin-k2/

222.5What are the Richest Food sources of Vitamin K2? Dr. Steven Lin , The Functional Dentist, https://www.drstevenlin.com/what-are-the-richest-food-sources-of-vitamin-k2/

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*Correspondence: moc.kativ@nepank.m; Tel.: +31-43-388-5830; Fax: +31-43-388-5889 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946231/

223K2 food sources, June 11, 2022, Anna Elize

224Lysine, PubChem, https://pubchem.ncbi.nlm.nih.gov/compound/Lysine

225Lysine,wikimedia commons, https://commons.wikimedia.org/wiki/File:Lysine.png

226Lysine, PubChem,https://pubchem.ncbi.nlm.nih.gov/compound/Lysine#section=2D-Structure

227Foods High in Lysine, Nourish by WebMD, https://www.webmd.com/diet/foods-high-in-lysine

228Dietary L-lysine and calcium metabolism in humans, PubMed, November-December 1992, Civitelli R, Villareal DT, Agnusdei D, Nardi P, Avioli LV, Gennari C. Dietary L-lysine and calcium metabolism in humans. Nutrition. 1992 Nov-Dec;8(6):400-5. PMID: 1486246.,R Civitelli 1, D T Villareal, D Agnusdei, P Nardi, L V Avioli, C Gennari, Institute of Medical Pathology, University of Siena, Italy., https://pubmed.ncbi.nlm.nih.gov/1486246/

229Vitamin D deficiency and lower respiratory tract infections in children: a systematic review and meta-analysis of observational studies, PubMed, January, 2017, Jat KR. Vitamin D deficiency and lower respiratory tract infections in children: a systematic review and meta-analysis of observational studies. Trop Doct. 2017 Jan;47(1):77-84. doi: 10.1177/0049475516644141. Epub 2016 May 13. PMID: 27178217,Kana Ram Jat 1 , https://pubmed.ncbi.nlm.nih.gov/27178217/

230What are the health benefits of lysine? Medical News Today,December 17, 2018, Danielle Dresden , Medically reviewed by Zara Risoldi Cochrane, Pharm.D., M.S., FASCP, https://www.medicalnewstoday.com/articles/324019

23140 Sources of Lysine to Add to Your Plate, Healthline, March 7, 2019, Kathryn Watson, , Medically reviewed by Natalie Butler, R.D., L.D. https://www.healthline.com/health/lysine-foods

232Vitamin D deficiency and lower respiratory tract infections in children: a systematic review and meta-analysis of observational studies, PubMed, January 2017, Jat KR. Vitamin D deficiency and lower respiratory tract infections in children: a systematic review and meta-analysis of observational studies. Trop Doct. 2017 Jan;47(1):77-84. doi: 10.1177/0049475516644141. Epub 2016 May 13. PMID: 27178217., Kana Ram Jat 1, Assistant Professor, Department of Paediatrics, All India Institute of Medical Sciences, New Delhi, India drkanaram@gmail.com. https://pubmed.ncbi.nlm.nih.gov/27178217/

233Potential of Chlorella as a Dietary Supplement to Promote Human Health, PMC, September 12, 2020, Bito T, Okumura E, Fujishima M, Watanabe F. Potential of Chlorella as a Dietary Supplement to Promote Human Health. Nutrients. 2020 Aug 20;12(9):2524. doi: 10.3390/nu12092524. PMID: 32825362; PMCID: PMC7551956.Tomohiro Bito,1 Eri Okumura,2 Masaki Fujishima,2 and Fumio Watanabe1,* ,1Department of Agricultural, Life and Environmental Sciences, Faculty of Agriculture, Tottori University, Tottori 680-8553, Japan; pj.ca.u-irottot@otib

2Sun Chlorella Corporation, Kyoto 600-8177, Japan; pj.oc.allerolhcnus@arumuko (E.O.); pj.oc.allerolhcnus@amihsijufm (M.F.)

*Correspondence: pj.ca.u-irottot@ebanataw; Tel.: +81-857-31-5412 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551956/

234Lysine in pumpkin seeds Calculator, Diet & Fitnss Today, http://www.dietandfitnesstoday.com/lysine-in-pumpkin-seeds.php

235Lysine in sunflower seeds Calculator, Diet & Fitnss Today , http://www.dietandfitnesstoday.com/lysine-in-sunflower-seeds.php

236Lysne in nuts Calculator, Diet & Fitnss Today , http://www.dietandfitnesstoday.com/lysine-in-nuts.php

237Lysine in sunflower seeds Calculator, Diet & Fitnss Today, http://www.dietandfitnesstoday.com/lysine-in-sunflower-seeds.php

238Lysine in cashews Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-cashews.php

239Lysine in peppers Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-peppers.php

240Lysine in leeks Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-leeks.php

241Lysine in quinoa Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-quinoa.php

242Nutritional Functional Value and Therapeutic Utilization of Amaranth, Intechopen, August 29th, 2019, Manuel Soriano-García and Isabel Saraid Aguirre-Díaz , DOI: 10.5772/intechopen.86897, https://www.intechopen.com/chapters/67741

243Protein and Amino Acid Content in Four Brands of Commercial Table Eggs in Retail Markets in Relation to Human Requirements, PMC, March 2020, Attia YA, Al-Harthi MA, Korish MA, Shiboob MH. Protein and Amino Acid Content in Four Brands of Commercial Table Eggs in Retail Markets in Relation to Human Requirements. Animals (Basel). 2020 Mar 1;10(3):406. doi: 10.3390/ani10030406. PMID: 32121495; PMCID: PMC7142600.,Youssef A. Attia,1,* Mohammed A. Al-Harthi,1 Mohamed A. Korish,1 and Mohamed H. Shiboob2, 1Arid Land Agriculture Department, Faculty of Meteorology, Environment, and Arid Land Agriculture, King Abdulaziz University, Jeddah 21589, Saudi Arabia; as.ude.uak@ihtrahlam (M.A.A.-H.); moc.oohay@hsirokmm (M.A.K.), 2Environmental Department, Faculty of Meteorology, Environment and Arid land Agriculture, King Abdulaziz University, P.O. Box 80208, Jeddah 21589, Saudi Arabia; as.ude.uak@boobihsm*Correspondence: as.ude.uak@aittaay https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7142600/

244Lysine in buckwheat Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-buckwheat.php

245Lysine in kidney beans Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-kidney-beans.php

246Lysine in garbanzo beans Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-garbanzo-beans.php

247Lysine in sesame seeds Calculator, Diet & Fitnss Today, http://www.dietandfitnesstoday.com/lysine-in-sesame-seeds.php

248Amount of Lysine (Lys or K) α-amino acid in Spices, fenugreek seed, Traditional Oven, https://elizabethpattalis.com/lysine-rich-foods

249Lysine in beans Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-beans.php

250Lysine in tomatoes Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-tomatoes.php

251Lysine in peppers Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-peppers.php

252Lysine in nuts Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-nuts.php

253Lysine in nuts Calculator, Diet & Fitnss Today,Lysine in sunflower seeds Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-nuts.php

254According to Liutkevičius & Šarkinas (31), the essential amino acid contents in kefir are in descending order: lysine (376 mg/ 100 g); isoleucine (262 mg/100 g); phenylalanine (231 mg/ 100 g); valine (220 mg/100 g); threonine (183 mg/100 g); methionine (137 mg/100 g); and tryptophan (70 mg/100 g) What are the health benefits of lysine? Medical News Today, December 17, 2018, Danielle Dresden , Medically reviewed by Zara Risoldi Cochrane, Pharm.D., M.S., FASCP, ^{https://www.medicalnewstoday.com/articles/324019}

255Lysine in hummus Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-hummus.php

256Lysine in quinoa seeds Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-quinoa.php

257https://www.traditionaloven.com/foods/specific-nutrient/spices-herbs/spice-fenugreek-seed/lysine-lys-k-alpha-amino-acid.html

258Lysine in beans Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-beans.php

259Lysine in avocado Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-avocado.php

260Lysine in potatoes Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-potatoes.php

261Lysine in potatoes Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-potatoes.php

262Lysine in apricots Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-apricots.php

263Lysine in beets Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-beets.php

264Lysine in tomatoes Calculator, Diet & Fitnss Today,http://www.dietandfitnesstoday.com/lysine-in-tomatoes.php

265Amount of Lysine (Lys or K) α-amino acid in Pears, red anjou, raw natural, Traditional Oven, https://www.traditionaloven.com/foods/specific-nutrient/fruits-juice/pears-raw-red-anjou/lysine-lys-k-alpha-amino-acid.html

266Lysine Food Sources, June 11, 2022, Anna Elize

267Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

268What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/

269What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/

270Phosphorus, Encyclopedia Britannica, https://www.britannica.com/science/phosphorus-chemical-element

271What is phosphorus? Atoms, elements, chemistry,Quatr.us Study Guides,Professor Carr, June 2nd, 2017 Karen Carr|https://quatr.us/chemistry/phosphorus-atoms-elements-chemistry.htm

272Top 12 Foods That Are High in Phosphorus, Healthline, July 3, 2018 , Erica Julson, MS, RDN, CLT, https://www.healthline.com/nutrition/foods-high-in-phosphorus#TOC_TITLE_HDR_11

2738 Fast Facts About Calcium, Healthline,Updated on August 14, 2018, Summer Fanous , Medically reviewed by Natalie Butler, R.D., L.D. https://www.healthline.com/health/8-fast-facts-about-calcium

274Are we getting enough sulfur in our diet? PubMed, November 6, 2007, Nimni ME, Han B, Cordoba F. Are we getting enough sulfur in our diet? Nutr Metab (Lond). 2007 Nov 6;4:24. doi: 10.1186/1743-7075-4-24 PMID: 17986345 PMCID: PMC2198910, Marcel E Nimni, 1 Bo Han,1 and Fabiola Cordoba2 , 1Departments of Surgery and Biochemistry and Molecular Biology, Keck School of Medicine, University of Southern California, Los Angeles, CA. 90032, USA

2Pediatrics Medical Group, San Juan, 00907, Puerto Rico

corresponding authorCorresponding author.

Marcel E Nimni: moc.loa@700inmin; Bo Han: ude.csu@nahob; Fabiola Cordoba: moc.loa@abodrocaloibaf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2198910/

275Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

276Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

277Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

278Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

279What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/

280What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/

281Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

282Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

283Good Protein Sources, Fitness and Exercise, January 13, 2022, Kathleen M. Zelman, MPH, RD, LD, https://www.webmd.com/fitness-exercise/guide/good-protein-sources

284Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

285Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

286Assessing the health impact of phosphorus in the food supply: issues and considerations, Calvo MS, Moshfegh AJ, Tucker KL. Assessing the health impact of phosphorus in the food supply: issues and considerations. Adv Nutr. 2014 Jan 1;5(1):104-13. doi: 10.3945/an.113.004861

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287Dietary Sources of Phosphorus among Adults in the United States: Results from NHANES 2001-2014, PubMed, JMcClure ST, Chang AR, Selvin E, Rebholz CM, Appel LJ. Dietary Sources of Phosphorus among Adults in the United States: Results from NHANES 2001-2014. Nutrients. 2017 Jan 30;9(2):95. doi: 10.3390/nu9020095. PMID: 28146091; PMCID: PMC5331526. Scott T McClure 1 2, Alex R Chang 3 4 5, Elizabeth Selvin 6 7 8, Casey M Rebholz 9 10, Lawrence J Appel 11 12 13, Welch Center for Prevention, Epidemiology, and Clinical Research, Baltimore, MD 21205, USA. smcclur7@jhu.edu.

• Department of Epidemiology, Johns Hopkins Bloomberg School of Public Health, Baltimore, MD 21205, USA. smcclur7@jhu.edu.
• Welch Center for Prevention, Epidemiology, and Clinical Research, Baltimore, MD 21205, USA. achang@geisinger.edu.
• Division of Nephrology, Johns Hopkins University, Baltimore, MD 21205, USA. achang@geisinger.edu.
• Division of Nephrology, Geisinger Health System, Danville, PA 17822, USA. achang@geisinger.edu.
• Welch Center for Prevention, Epidemiology, and Clinical Research, Baltimore, MD 21205, USA. eselvin@jhu.edu.
• Department of Epidemiology, Johns Hopkins Bloomberg School of Public Health, Baltimore, MD 21205, USA. eselvin@jhu.edu.
• Division of General Internal Medicine, Johns Hopkins University, Baltimore, MD 21205, USA. eselvin@jhu.edu.
• Welch Center for Prevention, Epidemiology, and Clinical Research, Baltimore, MD 21205, USA. crebhol1@jhu.edu.
• Department of Epidemiology, Johns Hopkins Bloomberg School of Public Health, Baltimore, MD 21205, USA. crebhol1@jhu.edu.
• Welch Center for Prevention, Epidemiology, and Clinical Research, Baltimore, MD 21205, USA. lappel@jhmi.edu.
• Department of Epidemiology, Johns Hopkins Bloomberg School of Public Health, Baltimore, MD 21205, USA. lappel@jhmi.edu.
• Division of General Internal Medicine, Johns Hopkins University, Baltimore, MD 21205, USA. lappel@jhmi.edu.

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288Quiz: Alcohol Myths and Facts, WebMD,September 04, 2020, Medicinaal Reviewed by Kathleen M. Zelman, RD, LD, MPH https://www.webmd.com/food-recipes/rm-quiz-alcohol-myths-facts

289Diabetic Ketoacidosis, ARTICLES ON

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290Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

291Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

292Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

293Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

294What’s a Normal Blood pH and What Makes It Change? Healthline,August 16, 2019 ,Noreen Iftikhar, MD , Medically reviewed by Deborah Weatherspoon, Ph.D., R.N., CRNA https://www.healthline.com/health/ph-of-blood#causes-of-abnormalities

295What’s a Normal Blood pH and What Makes It Change? Healthline,August 16, 2019 ,Noreen Iftikhar, MD , Medically reviewed by Deborah Weatherspoon, Ph.D., R.N., CRNA https://www.healthline.com/health/ph-of-blood#causes-of-abnormalities

296Dangers of very low blood pH, PMC, Rosival V. Dangers of very low blood pH. Indian J Crit Care Med. 2011 Jul;15(3):194. doi: 10.4103/0972-5229.84887 ,PMID: 22013317; PMCID: PMC3190476.  Viktor Rosival, Department of Laboratory Medicine, SYNLAB, Dérer’s Hospital, Bratislava, Slovakia, Correspondence: Dr. Viktor Rosival, Department of Laboratory Medicine, SYNLAB, Dérer’s Hospital, Limbová 5, SK-833 05 Bratislava, Slovakia, Europe. E-mail: moc.liamtoh@vlavisor https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3190476/

297Sodium bicarbonate: basically useless therapy, Aschner JL, Poland RL, PubMed, October 2018, Sodium bicarbonate: basically useless therapy. Pediatrics. 2008 Oct;122(4):831-5. doi: 10.1542/peds.2007-2400, PMID: 18829808, Judy L Aschner 1, Ronald L Poland , https://pubmed.ncbi.nlm.nih.gov/18829808/

298https://acutecaretesting.org/en/journal-scans/correcting-metabolic-acidosis

299Sodium bicarbonate: basically useless therapy, Aschner JL, Poland RL, PubMed, October 2018, Sodium bicarbonate: basically useless therapy. Pediatrics. 2008 Oct;122(4):831-5. doi: 10.1542/peds.2007-2400, PMID: 18829808, Judy L Aschner 1, Ronald L Poland , https://pubmed.ncbi.nlm.nih.gov/18829808/

300Sodium bicarbonate: basically useless therapy, Aschner JL, Poland RL, PubMed, October 2018, Sodium bicarbonate: basically useless therapy. Pediatrics. 2008 Oct;122(4):831-5. doi: 10.1542/peds.2007-2400, PMID: 18829808, Judy L Aschner 1, Ronald L Poland , https://pubmed.ncbi.nlm.nih.gov/18829808/

301Hypophosphatemia and metabolic acidosis, PubMed, May 2005, Palmese S, Pezza M, De Robertis E. Hypophosphatemia and metabolic acidosis. Minerva Anestesiol. 2005 May;71(5):237-42. English, Italian. PMID: 15834352, S Palmese 1, M Pezza, E De Robertis, Intensive Care Unit, University of Naples Federico II, Naples, Italy. salvatore.palmese@libero.it https://pubmed.ncbi.nlm.nih.gov/15834352/

302Effect of phosphorus supplementation on weight gain and waist circumference of overweight/obese adults: a randomized clinical trial, PMC, December 21, 2015, Ayoub JJ, Samra MJ, Hlais SA, Bassil MS, Obeid OA. Effect of phosphorus supplementation on weight gain and waist circumference of overweight/obese adults: a randomized clinical trial. Nutr Diabetes. 2015 Dec 21;5(12):e189. doi: 10.1038/nutd.2015.38 PMID: 26690287 PMCID: PMC4735052, J J Ayoub,1,4 M J A Samra,1,4 S A Hlais,2 M S Bassil,3 and O A Obeid1,* 1Department of Nutrition and Food Science, Faculty of Agricultural and Food Sciences, American University of Beirut, Beirut, Lebanon 2Department of Family Medicine, Faculty of Medicine, American University of Beirut Medical Center, Beirut, Lebanon 3Department of Natural Sciences, Faculty of Arts and Sciences, Lebanese American University, Beirut, Lebanon *Department of Nutrition and Food Science, Faculty of Agricultural and Food Sciences, American University of Beirut, PO Box 11-0236, Beirut 1107 2020, Lebanon. E-mail: bl.ude.bua@diebo.ramohttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4735052/

3034 Minerals That Matter to Your Teeth, Michael G. Landy DDS, July 15 2020, https://www.drmlandy.com/4-minerals-that-matter-to-your-teeth

304Phosphate: Known and potential roles during development and regeneration of teeth and supporting structures, PMC, December 2008, Foster BL, Tompkins KA, Rutherford RB, Zhang H, Chu EY, Fong H, Somerman MJ. Phosphate: known and potential roles during development and regeneration of teeth and supporting structures. Birth Defects Res C Embryo Today. 2008 Dec;84(4):281-314. doi: 10.1002/bdrc.20136 , PMID:  19067423 PMCID: PMC4526155, B.L. Foster,*,1,2 K.A. Tompkins,*,1 R.B. Rutherford,2 H. Zhang,3 E.Y. Chu,1,2 H. Fong,4 and M.J. Somerman1,2 , 1Department of Periodontics, University of Washington School of Dentistry, Seattle, WA, US 2Department of Oral Biology, University of Washington School of Dentistry, Seattle, WA, USA,3Department of Restorative Dentistry, University of Washington School of Dentistry, Seattle, WA, USA, 4Department of Materials Science and Engineering, University of Washington, Seattle, WA, USA, Corresponding Author: Dr. Martha J. Somerman, DDS, PhD, 1959 NE Pacific, Box 357444, University of Washington, Seattle, WA 98195-7444, Tel: (206) 685-2129; Fax: (206) 616-7478, ude.notgnihsaw.u@namremos, *These authors contributed equally to this review, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4526155/

305Phosphate: Known and potential roles during development and regeneration of teeth and supporting structures, PMC, December 2008, Foster BL, Tompkins KA, Rutherford RB, Zhang H, Chu EY, Fong H, Somerman MJ. Phosphate: known and potential roles during development and regeneration of teeth and supporting structures. Birth Defects Res C Embryo Today. 2008 Dec;84(4):281-314. doi: 10.1002/bdrc.20136 , PMID:  19067423 PMCID: PMC4526155, B.L. Foster,*,1,2 K.A. Tompkins,*,1 R.B. Rutherford,2 H. Zhang,3 E.Y. Chu,1,2 H. Fong,4 and M.J. Somerman1,2 , 1Department of Periodontics, University of Washington School of Dentistry, Seattle, WA, US 2Department of Oral Biology, University of Washington School of Dentistry, Seattle, WA, USA,3Department of Restorative Dentistry, University of Washington School of Dentistry, Seattle, WA, USA, 4Department of Materials Science and Engineering, University of Washington, Seattle, WA, USA, Corresponding Author: Dr. Martha J. Somerman, DDS, PhD, 1959 NE Pacific, Box 357444, University of Washington, Seattle, WA 98195-7444, Tel: (206) 685-2129; Fax: (206) 616-7478, ude.notgnihsaw.u@namremos, *These authors contributed equally to this review, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4526155/

306Phosphate: Known and potential roles during development and regeneration of teeth and supporting structures, PMC, December 2008, Foster BL, Tompkins KA, Rutherford RB, Zhang H, Chu EY, Fong H, Somerman MJ. Phosphate: known and potential roles during development and regeneration of teeth and supporting structures. Birth Defects Res C Embryo Today. 2008 Dec;84(4):281-314. doi: 10.1002/bdrc.20136 , PMID:  19067423 PMCID: PMC4526155, B.L. Foster,*,1,2 K.A. Tompkins,*,1 R.B. Rutherford,2 H. Zhang,3 E.Y. Chu,1,2 H. Fong,4 and M.J. Somerman1,2 , 1Department of Periodontics, University of Washington School of Dentistry, Seattle, WA, US 2Department of Oral Biology, University of Washington School of Dentistry, Seattle, WA, USA,3Department of Restorative Dentistry, University of Washington School of Dentistry, Seattle, WA, USA, 4Department of Materials Science and Engineering, University of Washington, Seattle, WA, USA, Corresponding Author: Dr. Martha J. Somerman, DDS, PhD, 1959 NE Pacific, Box 357444, University of Washington, Seattle, WA 98195-7444, Tel: (206) 685-2129; Fax: (206) 616-7478, ude.notgnihsaw.u@namremos, *These authors contributed equally to this review, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4526155/

307Calcium and Phosphorus Regulatory Hormones and Risk of Incident Symptomatic Kidney Stones, PMC, April 7, 2015, Taylor EN, Hoofnagle AN, Curhan GC. Calcium and phosphorus regulatory hormones and risk of incident symptomatic kidney stones. Clin J Am Soc Nephrol. 2015 Apr 7;10(4):667-75. doi: 10.2215/CJN.07060714 Epub 2015 Jan 26. PMID: 25623233 ; PMCID: PMC4386254. Eric N. Taylor, *† Andrew N. Hoofnagle,‡ and Gary C. Curhan**Channing Division of Network Medicine and§Renal Division, Department of Medicine, Brigham and Women’s Hospital, Boston, Massachusetts; †Division of Nephrology and Transplantation, Maine Medical Center, Portland, Maine;‡Departments of Medicine and Laboratory Medicine, University of Washington School of Medicine, Seattle, Washington; andDepartment of Epidemiology, Harvard School of Public Health, Boston, Massachusetts, Correspondence: Dr. Eric N. Taylor, Division of Nephrology and Transplantation, Maine Medical Center, 22 Bramhall Street, Portland, ME 04102. Email: gro.srentrap@rolyatnhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4386254/

308Hypophosphataemic neuropathy in a patient who received intravenous hyperalimentation, PMC, October 2007, Iguchi Y, Mori K, Koike H, Mano K, Goto Y, Kato T, Nakano T, Furukawa D, Sobue G. Hypophosphataemic neuropathy in a patient who received intravenous hyperalimentation. J Neurol Neurosurg Psychiatry. 2007 Oct;78(10):1159-60. doi:  10.1136/jnnp.2006.108720 PMID: 17878199 PMCID: PMC2117536.Yohei Iguchi, Keiko Mori, Haruki Koike, Kazuo Mano, Yoji Goto, Takashi Kato, Tomonobu Nakano, Daisuke Furukawa, and Gen Sobue, Yohei Iguchi, Department of Neurology, Nagoya University Graduate School of Medicine, Nagoya, JapanKeiko Mori, Haruki Koike, Department of Neurology, Nagoya University Graduate School of Medicine, Nagoya, JapanKazuo Mano, Yoji Goto, Takashi Kato, Tomonobu Nakano, Department of Neurology, Japanese Red Cross Nagoya First Hospital, Nagoya, JapanDaisuke Furukawa, Department of Gastroenterology, Japanese Red Cross Nagoya First Hospital, Nagoya, JapanGen Sobue, Department of Neurology, Nagoya University Graduate School of Medicine, Nagoya, JapanCorrespondence to: Professor Gen Sobue
65 Tsurumaicho, Showaku, Nagoya 466‐8550, Japan; sobueg@med.nagoya‐u.ac.jp https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2117536/

309Osteomalacia,Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/osteomalacia/symptoms-causes/syc-20355514

310Rickets and osteomalacia, https://www.sciencedirect.com/science/article/abs/pii/S135730391300217X

311Rhabdomyolysis, WebMD, March 17, 2021 , By Annie Stuart,  Medically Reviewed by Jennifer Robinson, MD, https://www.webmd.com/a-to-z-guides/rhabdomyolysis-symptoms-causes-treatments

312Peripheral neuropathy, Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/peripheral-neuropathy/symptoms-causes/syc-20352061

313Phosphorus and the kidney: What is known and what is needed, PubMed, January 2014, Nadkarni GN, Uribarri J. Phosphorus and the kidney: What is known and what is needed. Adv Nutr. 2014 Jan 1;5(1):98-103. doi: 10.3945/an.113.004655, PMID: 24425728; PMCID: PMC3884106, Girish N Nadkarni 1, Jaime Uribarri, Department of Medicine, Mount Sinai School of Medicine, New York, NY., https://pubmed.ncbi.nlm.nih.gov/24425728/

314Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

315Kidney Disease, WebMD, August 08, 2020 ,https://www.webmd.com/a-to-z-guides/understanding-kidney-disease-basic-information

316Heart Attack, WebMD,November 08, 2020, Medically Reviewed by James Beckerman, MD, FACC https://www.webmd.com/heart-disease/guide/heart-disease-heart-attacks

317Your Guide to Stroke, WebMD, https://www.webmd.com/stroke/default.htm

318Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

319Hyperphosphatemia, Healthline, Updated on November 12, 2018, Stephanie Watson , Medically reviewed by Daniel Murrell, M.D. https://www.healthline.com/health/hyperphosphatemia#symptoms

320Diarrhea, WebMD, Medically Reviewed by Amita Shroff, MD on September 23, 2021 https://www.webmd.com/digestive-disorders/digestive-diseases-diarrhea

321Stomach Cramps: Causes and Treatments, WebMD, August 20, 2021,Alyson Powell Key, Medically Reviewed by Melinda Ratini, DO, MS https://www.webmd.com/digestive-disorders/stomach-cramps

322Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

323Alkalosis, Healthline, https://www.healthline.com/health/alkalosis

324Hypocalcemia, NIH, August 8, 2021. Abhinav Goyal; Catherine Anastasopoulou; Michael Ngu; Shikha Singh. 1 Einstein Medical Center

, 2 Einstein Medical Center, 3 University of Heidelberg Medical School Germany, 4 Wyckoff Heights Medical Center https://www.ncbi.nlm.nih.gov/books/NBK430912/

325Alkalosis, Healthline, https://www.healthline.com/health/alkalosis

326Acidosis and Urinary Calcium Excretion: Insights from Genetic Disorders,PMC, July 28, 2016, Alexander RT, Cordat E, Chambrey R, Dimke H, Eladari D. Acidosis and Urinary Calcium Excretion: Insights from Genetic Disorders. J Am Soc Nephrol. 2016 Dec;27(12):3511-3520. doi: 10.1681/ASN.2016030305. Epub 2016 Jul 28. PMID: 27468975; PMCID: PMC5118493.,R. Todd Alexander, *† Emmanuelle Cordat,† Régine Chambrey,‡ Henrik Dimke,§ and Dominique Eladari‡‖, Departments of *Pediatrics and

†Physiology, University of Alberta, Edmonton, Canada;

‡Institut National de la Santé et de la Recherche Médicale U970, Paris Centre de Recherche Cardiovasculaire, Université Paris Descartes, Sorbonne Paris Cité, Paris, France;

§Department of Cardiovascular and Renal Research, Institute of Molecular Medicine, University of Southern Denmark, Odense, Demark; and

‖Department of Physiologie, Hôpital Européen Georges Pompidou, Assistance Publique Hôpitaux de Paris, Paris, France

corresponding authorCorresponding author.

Correspondence: Dr. R. Todd Alexander, Department of Pediatrics, 4-585 Edmonton Clinic, Health Academy, 11405– 87 Ave, University of Alberta, Edmonton, AB T6G 2R7, Canada. Email: ac.atreblau@2ddothttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5118493/

327Acidosis, Healthline, https://www.healthline.com/health/acidosis

328Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health, PMC, July 13, 2017, Loughrill E, Wray D, Christides T, Zand N. Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health. Matern Child Nutr. 2017 Jul;13(3):e12368. doi: 10.1111/mcn.12368, Epub 2016 Sep 9. PMID: 27612307; PMCID: PMC6865864, Emma Loughrill 1, David Wray 1, Tatiana Christides 1, Nazanin Zand 1 , Faculty of Engineering and Science, University of Greenwich, Medway Campus, Chatham Maritime, Kent, ME4 4TB, UK., https://pubmed.ncbi.nlm.nih.gov/27612307/

329Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

330Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

331Food Labeling: Revision of the Nutrition and Supplement Facts Labels. Final rule,Food and Drug Administration, HHS. Food Labeling: Revision of the Nutrition and Supplement Facts Labels. Final rule. Fed Regist. 2016 May 27;81(103):33741-999. PMID: 27236870.https://pubmed.ncbi.nlm.nih.gov/27236870/

332Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

333Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

334Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

335Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

336Top 12 Foods That Are High in Phosphorus, Healthline, July 3, 2018 , Erica Julson, MS, RDN, CLT, https://www.healthline.com/nutrition/foods-high-in-phosphorus#TOC_TITLE_HDR_11

337All You Need to Know About Dairy in Your Diet, Healthline, Updated on November 19, 2021, Ariane Lang, BSc, MBA — Medically reviewed by Sade Meeks, MS, RD, Nutrition, https://www.healthline.com/nutrition/is-dairy-bad-or-good

338Contributions to total phosphorus intake: all sources considered, PubMed, December 23, 2012, Calvo MS, Uribarri J. Contributions to total phosphorus intake: all sources considered. Semin Dial. 2013 Jan-Feb;26(1):54-61. doi: 10.1111/sdi.12042, Epub 2012 Dec 23. PMID: 23278245.Mona S Calvo 1, Jaime Uribarri https://pubmed.ncbi.nlm.nih.gov/23278245/

339Cheese, romano, Nutrition Data, https://nutritiondata.self.com/facts/dairy-and-egg-products/37/2

340Whole-Fat or Reduced-Fat Dairy Product Intake, Adiposity, and Cardiometabolic Health in Children: A Systematic Review, PMC, March 2, 2020, O’Sullivan TA, Schmidt KA, Kratz M. Whole-Fat or Reduced-Fat Dairy Product Intake, Adiposity, and Cardiometabolic Health in Children: A Systematic Review. Adv Nutr. 2020 Jul 1;11(4):928-950. doi: 10.1093/advances/nmaa011 . PMID:  32119732 PMCID: PMC7360438, Therese A O’Sullivan, School of Medical and Health Sciences, Edith Cowan University, Joondalup, WA, Australia;Contributor Information. Address correspondence to TAOS (e-mail: ua.ude.uce@navilluso.t), Therese A O’Sullivan, Kelsey A Schmidt, and Mario Kratz https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7360438/

341Top 12 Foods That Are High in Phosphorus, Healthline, July 3, 2018 , Erica Julson, MS, RDN, CLT, https://www.healthline.com/nutrition/foods-high-in-phosphorus#TOC_TITLE_HDR_11

342Amount of Phosphorus in Cottage cheese, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-cottage-cheese.php

343Amount of Phosphorus in Cheese, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-cheese.php

344Amount of Phosphorus in Low fat yogurt, Diet and Fitness, Today, http://www.dietandfitnesstoday.com/phosphorus-in-low-fat-yogurt.php

345Amount of Phosphorus in Yogurt, Diet and Fitness Today, \http://www.dietandfitnesstoday.com/phosphorus-in-yogurt.php

346Amount of Phosphorus in Skim milk, Diet and Fitness Today,http://www.dietandfitnesstoday.com/phosphorus-in-skim-milk.php

347Amount of Phosphorus in Whole milk, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-whole-milk.php

348Amount of Phosphorus in Whole milk, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-whole-milk.php

349MILK KEFIR NUTRITIONAL PROFILE, Yemous Nourishing Cultures, https://www.yemoos.com/pages/milk-kefir-nutritional-profile

350Top 11 Science-Based Health Benefits of Pumpkin Seeds, September 24, 2018 , Mary Jane Brown, PhD, RD (UK), https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds

351Nutrition facts label for Cheese, romano ,https://nutritiondata.self.com/facts/dairy-and-egg-products/37/2

352Amount of Phosphorus in Pumpkin seeds, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-pumpkin-seeds.php

353Phytic Acid 101: Everything You Need to Know, Healthline, Updated on April 6, 2022,, Written by Atli Arnarson BSc, PhD — Medically reviewed by Grant Tinsley, PhD, Nutrition, https://www.healthline.com/nutrition/phytic-acid-101

354Minerals and phytic acid interactions: is it a real problem for human nutrition?International journal of food science & technology 2002 v.37 no.7, https://pubag.nal.usda.gov/catalog/1445089

355Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains, PMCC, April 24 , 2013. Gupta RK, Gangoliya SS, Singh NK. Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. J Food Sci Technol. 2015 Feb;52(2):676-84. doi: 10.1007/s13197-013-0978-y Epub 2013 Apr 24. PMID: 25694676 ; PMCID: PMC4325021. Raj Kishor Gupta, Shivraj Singh Gangoliya, and Nand Kumar Singh , Motilal Nehru National Institute of Technology, Allahabad, Uttar Pradesh India, Nand Kumar Singh, Email: moc.liamg@dnanhgnis., https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/r.

356The effects of ‘activating’ almonds on consumer acceptance and gastrointestinal tolerance, PubMed, December 2018, Taylor H, Webster K, Gray AR, Tey SL, Chisholm A, Bailey K, Kumari S, Brown RC. The effects of ‘activating’ almonds on consumer acceptance and gastrointestinal tolerance. Eur J Nutr. 2018 Dec;57(8):2771-2783. doi: 110.1007/s00394-017-1543-7

Epub 2017 Sep 27. PMID: 28956139. Heidi Taylor 1, Kirsten Webster 1, Andrew R Gray 2, Siew Ling Tey 1, Alex Chisholm 1, Karl Bailey 1, Shivani Kumari 1, Rachel C Brown , Department of Human Nutrition, University of Otago, PO Box 56, Dunedin, 9054, New Zealand. 2Department of Preventive and Social Medicine, University of Otago, PO Box 56, Dunedin, 9054, New Zealand.3Department of Human Nutrition, University of Otago, PO Box 56, Dunedin, 9054, New Zealand. rachel.brown@otago.ac.nz. https://pubmed.ncbi.nlm.nih.gov/28956139/

357Phytic acid, Phytate, Phytase, Oxalic Acid and Lectins, Scentses4d,April 13, 2019, Anna Elize, https://scentses4d.wordpress.com/phytic-acid/

358Top 12 Foods That Are High in Phosphorus, Healthline, July 3, 2018 , Erica Julson, MS, RDN, CLT, https://www.healthline.com/nutrition/foods-high-in-phosphorus#TOC_TITLE_HDR_11

359Amount of Phosphorus in Sunflower seeds, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-sunflower-seeds.php

360Brazil nuts,Food data Central, U.S. DEPARTMENT OF AGRICULTURE,https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100514/nutrients

361Nuts, cashew nuts, dry roasted, without salt added, Nutrition Data, https://nutritiondata.self.com/facts/nut-and-seed-products/3093/2

362Nuts, almonds, dry roasted, without salt, Nutrition Data, https://nutritiondata.self.com/facts/nut-and-seed-products/3087/2

363Nuts, pine nuts, dried,Nutrition Data, https://nutritiondata.self.com/facts/nut-and-seed-products/3133/2

364Nuts, pistachio nuts, dry roasted, without salt added, Nutrition Data, https://nutritiondata.self.com/facts/nut-and-seed-products/3136/2

365Health Benefits of Nut Consumption, PMC, June 24, 2010,Ros E. Health benefits of nut consumption. Nutrients. 2010 Jul;2(7):652-82. doi:  10.3390/nu2070652 Epub 2010 Jun 24. PMID: 22254047; PMCID: PMC3257681,Lipid Clinic, Endocrinology and Nutrition Service, Institutd’Investigacions Biomèdiques August Pii Sunyer, Hospital Clínic, Barcelona and Ciber Fisiopatología de la Obesidady Nutrición (CIBERobn), Instituto de Salud Carlos III (ISCIII), Spain; Email: se.bu.cinilc@sore;Tel.: +34 93 2279393; Fax: +34 93 4537829 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/

366Top 12 Foods That Are High in Phosphorus, Healthline, July 3, 2018 , Erica Julson, MS, RDN, CLT, https://www.healthline.com/nutrition/foods-high-in-phosphorus#TOC_TITLE_HDR_11

367Amount of Phosphorus in Cashews, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-cashews.php

368Amount of Phosphorus in Rice, Diet and Fitness Today,http://www.dietandfitnesstoday.com/phosphorus-in-rice.php

369Amount of Phosphorus in Rice, Diet and Fitness Today,http://www.dietandfitnesstoday.com/phosphorus-in-rice.php

370Spelt, cooked, Nutrition Data, https://nutritiondata.self.com/facts/cereal-grains-and-pasta/10356/2

371Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), without salt [oatmeal, cooked], Nutrition Data, https://nutritiondata.self.com/facts/breakfast-cereals/1598/2

372Rice, brown, long-grain, cooked, Nutrition Data, https://nutritiondata.self.com/facts/cereal-grains-and-pasta/5707/2

373Spelt, cooked Nutrition Facts, http://www.freenutritionfacts.com/spelt-cooked/

374Amount of Phosphorus in Oats, Nutrition Data,http://www.dietandfitnesstoday.com/phosphorus-in-oats.php

375Amount of Phosphorus in Brown rice, Nutrition Data, http://www.dietandfitnesstoday.com/phosphorus-in-brown-rice.php

376Amount of Phosphorus in Rice, Diet and Fitness Today,http://www.dietandfitnesstoday.com/phosphorus-in-rice.php

377Amount of Phosphorus in Whole wheat bread, Diet and Fitness Today,http://www.dietandfitnesstoday.com/phosphorus-in-whole-wheat-bread.php

378Amount of Phosphorus in Whole wheat Buckwheat, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-buckwheat.php

379Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis, PubMed, September 2009,Schlemmer U, Frølich W, Prieto RM, Grases F. Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective roleand analysis. Mol Nutr Food Res. 2009 Sep;53 Suppl 2:S330-75. doi: 10.1002/mnfr.200900099, PMID: 19774556, Ulrich Schlemmer 1, Wenche Frølich, Rafel M Prieto, Felix Grases https://pubmed.ncbi.nlm.nih.gov/19774556/

3809 Health Benefits of Eating Whole Grains, Healthline, Updated on April 26, 2019,Kerri-Ann Jennings, MS, RD, https://www.healthline.com/nutrition/9-benefits-of-whole-grains

381Wheat flour, whole-grain, Nutrition Data, https://nutritiondata.self.com/facts/cereal-grains-and-pasta/5744/2

382Wheat flour, white, all-purpose, unenriched, Nutrition Data, https://nutritiondata.self.com/facts/cereal-grains-and-pasta/5821/2

383Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis,PubMed, September 2009, Schlemmer U, Frølich W, Prieto RM, Grases F. Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective roleand analysis. Mol Nutr Food Res. 2009 Sep;53 Suppl 2:S330-75. doi: 10.1002/mnfr.200900099, PMID: 19774556, Ulrich Schlemmer 1, Wenche Frølich, Rafel M Prieto, Felix Grases https://pubmed.ncbi.nlm.nih.gov/19774556/

384Strains of lactic acid bacteria isolated from sour doughs degrade phytic acid and improve calcium and magnesium solubility from whole wheat flour, PubMed, June 2000,Lopez HW, Ouvry A, Bervas E, Guy C, Messager A, Demigne C, Remesy C. Strains of lactic acid bacteria isolated from sour doughs degrade phytic acid and improve calcium and magnesium solubility from whole wheat flour. J Agric Food Chem. 2000 Jun;48(6):2281-5. doi: 1 10.1021/jf000061g, PMID: 10888537. H W Lopez 1, A Ouvry, E Bervas, C Guy, A Messager, C Demigne, C Remesy, Unité de Laboratoire sur l’Innovation des Céréales (ULICE), ZAC Les Portes de Riom , Riom, France. lopez@clermont.inra.fr https://pubmed.ncbi.nlm.nih.gov/10888537/

385A review of phytate, iron, zinc, and calcium concentrations in plant-based complementary foods used in low-income countries and implications for bioavailability, PubMed, June, 2010, Gibson RS, Bailey KB, Gibbs M, Ferguson EL. A review of phytate, iron, zinc, and calcium concentrations in plant-based complementary foods used in low-income countries and implications for bioavailability. Food Nutr Bull. 2010 Jun;31(2 Suppl):S134-46. doi: 10.1177/15648265100312S206, PMID: 20715598. Rosalind S Gibson 1, Karl B Bailey, Michelle Gibbs, Elaine L Ferguson, Department of Human Nutrition, University of Otago, Union Street, PO Box 56, Dunedin 9015, New Zealand. Rosalind.Gibson@Stonebow.Otago.AC.NZ, https://pubmed.ncbi.nlm.nih.gov/20715598/

386Top 12 Foods That Are High in Phosphorus, Healthline, July 3, 2018 , Erica Julson, MS, RDN, CLT, https://www.healthline.com/nutrition/foods-high-in-phosphorus#TOC_TITLE_HDR_11

3878 Evidence-Based Health Benefits of Quinoa, Healthline, Updated on January 5, 2022, Jillian Kubala, MS, RD and Kris Gunnars, BSc, Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — https://www.healthline.com/nutrition/8-health-benefits-quinoa

388Amaranth grain, cooked, Food Data,https://nutritiondata.self.com/facts/cereal-grains-and-pasta/10640/2

389Quinoa, cooked,Food Data, https://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2

390Nutritional Functional Value and Therapeutic Utilization of Amaranth, Submitted: April 3rd, 2019Reviewed: May 17th, 2019Published: August 29th, 2019, Manuel Soriano-García and Isabel Saraid Aguirre-Díaz , DOI: 10.5772/intechopen.86897, https://www.intechopen.com/chapters/67741

391Amount of Phosphorus in Quinoa, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-quinoa.php

392Quinoa (Chenopodium quinoa Willd.): composition, chemistry, nutritional, and functional properties,PubMed, 2009, Abugoch James LE. Quinoa (Chenopodium quinoa Willd.): composition, chemistry, nutritional, and functional properties. Adv Food Nutr Res. 2009;58:1-31. doi: 10.1016/S1043-4526(09)58001-1, PMID: 19878856, Lilian E Abugoch James 1, Departamento Ciencia de los Alimentos y Tecnología Química, Facultad de Ciencias Químicas y Farmacéuticas, Universidad de Chile, Vicuña Mackenna 20, Santiago, Chile. https://pubmed.ncbi.nlm.nih.gov/19878856/

393The revival of Amaranth as a third-millennium food, PubMed, PubMed, 2012, Pavlik V. The revival of Amaranth as a third-millennium food. Neuro Endocrinol Lett. 2012;33 Suppl 3:3-7. PMID: 23353837, Vladimir Pavlik 1 ,
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394Processing of quinoa (Chenopodium quinoa, Willd): effects on in vitro iron availability and phytate hydrolysis, PubMed, May 1999, Valencia S, Svanberg U, Sandberg AS, Ruales J. Processing of quinoa (Chenopodium quinoa, Willd): effects on in vitro iron availability and phytate hydrolysis. Int J Food Sci Nutr. 1999 May;50(3):203-11. Doi: 10.1080/096374899101247, PMID: 10627836, S Valencia 1, U Svanberg, A S Sandberg, J Ruales , Instituto de Investigación Tecnológica, Escuela Politécnica Nacional, Quito, Ecuador. .https://pubmed.ncbi.nlm.nih.gov/10627836/

395Top 12 Foods That Are High in Phosphorus, Healthline, July 3, 2018 , Erica Julson, MS, RDN, CLT, https://www.healthline.com/nutrition/foods-high-in-phosphorus#TOC_TITLE_HDR_11

396The 9 Healthiest Beans and Legumes You Can Eat, Healthline, December 1, 2017, Ruairi Robertson, PhD , https://www.healthline.com/nutrition/healthiest-beans-legumes

397Legume consumption and risk of all-cause, cardiovascular, and cancer mortality in the PREDIMED study, Pub Med,January 9, 2018, Papandreou C, Becerra-Tomás N, Bulló M, Martínez-González MÁ, Corella D, Estruch R, Ros E, Arós F, Schroder H, Fitó M, Serra-Majem L, Lapetra J, Fiol M, Ruiz-Canela M, Sorli JV, Salas-Salvadó J. Legume consumption and risk of all-cause, cardiovascular, and cancer mortality in the PREDIMED study. Clin Nutr. 2019 Feb;38(1):348-356. doi: 10.1016/j.clnu.2017.12.019, Epub 2018 Jan 9. PMID: 29352655. https://pubmed.ncbi.nlm.nih.gov/29352655/

398Nutritional and health benefits of pulses, Pub Med,June 13, 2014, Mudryj AN, Yu N, Aukema HM. Nutritional and health benefits of pulses, Appl Physiol Nutr Metab. 2014 Nov;39(11):1197-204. doi: 10.1139/apnm-2013-0557, Epub 2014 Jun 13. PMID: 25061763, https://pubmed.ncbi.nlm.nih.gov/25061763/

399Top 12 Foods That Are High in Phosphorus, Healthline, July 3, 2018 , Erica Julson, MS, RDN, CLT, https://www.healthline.com/nutrition/foods-high-in-phosphorus#TOC_TITLE_HDR_11

400Lentils, mature seeds, cooked, boiled, with salt, Nutrition Data, https://nutritiondata.self.com/facts/legumes-and-legume-products/4439/2

401Top 12 Foods That Are High in Phosphorus, Healthline, July 3, 2018 , Erica Julson, MS, RDN, CLT, https://www.healthline.com/nutrition/foods-high-in-phosphorus#TOC_TITLE_HDR_11

402Amount of Phosphorus in Lentils, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-lentils.php

403Beans, great northern, mature seeds, cooked, boiled, without salt, Nutrition Data, https://nutritiondata.self.com/facts/legumes-and-legume-products/4294/2

404Top 12 Foods That Are High in Phosphorus, Healthline, July 3, 2018 , Erica Julson, MS, RDN, CLT, https://www.healthline.com/nutrition/foods-high-in-phosphorus#TOC_TITLE_HDR_11

405Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, Nutrition Data, https://nutritiondata.self.com/facts/legumes-and-legume-products/4326/2

406Beans, navy, mature seeds, cooked, boiled, without salt, Nutrition Data, https://nutritiondata.self.com/facts/legumes-and-legume-products/4307/2

407Beans, pinto, mature seeds, cooked, boiled, without salt, Nutrition Data, , https://nutritiondata.self.com/facts/legumes-and-legume-products/4312/2

408Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis,PubMed, September 2009, Schlemmer U, Frølich W, Prieto RM, Grases F. Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective roleand analysis. Mol Nutr Food Res. 2009 Sep;53 Suppl 2:S330-75. doi: 10.1002/mnfr.200900099, PMID: 19774556, Ulrich Schlemmer 1, Wenche Frølich, Rafel M Prieto, Felix Grases https://pubmed.ncbi.nlm.nih.gov/19774556/

409Changes in phytates and HCl extractability of calcium, phosphorus, and iron of soaked, dehulled, cooked, and sprouted pigeon pea cultivar (UPAS-120), PubMed, September 2009, Schlemmer U, Frølich W, Prieto RM, Grases F. Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis. Mol Nutr Food Res. 2009 Sep;53 Suppl 2:S330-75. doi: 10.1002/mnfr.200900099, PMID: 19774556, Ulrich Schlemmer 1, Wenche Frølich, Rafel M Prieto, Felix Grases , Department of Physiology and Biochemistry of Nutrition, Max Rubner-Institut, Federal Research Instituteof Nutrition and Food, Karlsruhe, Germany, ulrich.schlemmer@mri.bund.de, https://pubmed.ncbi.nlm.nih.gov/19774556/

410Top 12 Foods That Are High in Phosphorus, Healthline, July 3, 2018 , Erica Julson, MS, RDN, CLT, https://www.healthline.com/nutrition/foods-high-in-phosphorus#TOC_TITLE_HDR_11

411Top 12 Foods That Are High in Phosphorus, Healthline, July 3, 2018 , Erica Julson, MS, RDN, CLT, https://www.healthline.com/nutrition/foods-high-in-phosphorus#TOC_TITLE_HDR_11

412Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

413Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

414Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

415Good Protein Sources, Fitness and Exercise, January 13, 2022, Kathleen M. Zelman, MPH, RD, LD, https://www.webmd.com/fitness-exercise/guide/good-protein-sources

416Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

417What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/

418What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/

4194 Minerals That Matter to Your Teeth, Michael G. Landy DDS, July 15 2020, https://www.drmlandy.com/4-minerals-that-matter-to-your-teeth

4204 Minerals That Matter to Your Teeth, Michael G. Landy DDS, July 15 2020, https://www.drmlandy.com/4-minerals-that-matter-to-your-teeth

421Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

422Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

423Calcium and Phosphorus Regulatory Hormones and Risk of Incident Symptomatic Kidney Stones, PMC, April 7, 2015, Taylor EN, Hoofnagle AN, Curhan GC. Calcium and phosphorus regulatory hormones and risk of incident symptomatic kidney stones. Clin J Am Soc Nephrol. 2015 Apr 7;10(4):667-75. doi: 10.2215/CJN.07060714 Epub 2015 Jan 26. PMID: 25623233 ; PMCID: PMC4386254. Eric N. Taylor, *† Andrew N. Hoofnagle,‡ and Gary C. Curhan**Channing Division of Network Medicine and§Renal Division, Department of Medicine, Brigham and Women’s Hospital, Boston, Massachusetts; †Division of Nephrology and Transplantation, Maine Medical Center, Portland, Maine;‡Departments of Medicine and Laboratory Medicine, University of Washington School of Medicine, Seattle, Washington; andDepartment of Epidemiology, Harvard School of Public Health, Boston, Massachusetts, Correspondence: Dr. Eric N. Taylor, Division of Nephrology and Transplantation, Maine Medical Center, 22 Bramhall Street, Portland, ME 04102. Email: gro.srentrap@rolyatnhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4386254/

424Effect of phosphorus supplementation on weight gain and waist circumference of overweight/obese adults: a randomized clinical trial, PMC, December 21, 2015, Ayoub JJ, Samra MJ, Hlais SA, Bassil MS, Obeid OA. Effect of phosphorus supplementation on weight gain and waist circumference of overweight/obese adults: a randomized clinical trial. Nutr Diabetes. 2015 Dec 21;5(12):e189. doi: 10.1038/nutd.2015.38 PMID: 26690287 PMCID: PMC4735052, J J Ayoub,1,4 M J A Samra,1,4 S A Hlais,2 M S Bassil,3 and O A Obeid1,* 1Department of Nutrition and Food Science, Faculty of Agricultural and Food Sciences, American University of Beirut, Beirut, Lebanon 2Department of Family Medicine, Faculty of Medicine, American University of Beirut Medical Center, Beirut, Lebanon 3Department of Natural Sciences, Faculty of Arts and Sciences, Lebanese American University, Beirut, Lebanon *Department of Nutrition and Food Science, Faculty of Agricultural and Food Sciences, American University of Beirut, PO Box 11-0236, Beirut 1107 2020, Lebanon. E-mail: bl.ude.bua@diebo.ramohttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4735052/

425What’s a Normal Blood pH and What Makes It Change? Healthline,August 16, 2019 ,Noreen Iftikhar, MD , Medically reviewed by Deborah Weatherspoon, Ph.D., R.N., CRNA https://www.healthline.com/health/ph-of-blood#causes-of-abnormalities

426Dangers of very low blood pH, PMC, Rosival V. Dangers of very low blood pH. Indian J Crit Care Med. 2011 Jul;15(3):194. doi: 10.4103/0972-5229.84887 ,PMID: 22013317; PMCID: PMC3190476.  Viktor Rosival, Department of Laboratory Medicine, SYNLAB, Dérer’s Hospital, Bratislava, Slovakia, Correspondence: Dr. Viktor Rosival, Department of Laboratory Medicine, SYNLAB, Dérer’s Hospital, Limbová 5, SK-833 05 Bratislava, Slovakia, Europe. E-mail: moc.liamtoh@vlavisor https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3190476/

427Hypophosphataemic neuropathy in a patient who received intravenous hyperalimentation, PMC, October 2007, Iguchi Y, Mori K, Koike H, Mano K, Goto Y, Kato T, Nakano T, Furukawa D, Sobue G. Hypophosphataemic neuropathy in a patient who received intravenous hyperalimentation. J Neurol Neurosurg Psychiatry. 2007 Oct;78(10):1159-60. doi:  10.1136/jnnp.2006.108720 PMID: 17878199 PMCID: PMC2117536.Yohei Iguchi, Keiko Mori, Haruki Koike, Kazuo Mano, Yoji Goto, Takashi Kato, Tomonobu Nakano, Daisuke Furukawa, and Gen Sobue, Yohei Iguchi, Department of Neurology, Nagoya University Graduate School of Medicine, Nagoya, JapanKeiko Mori, Haruki Koike, Department of Neurology, Nagoya University Graduate School of Medicine, Nagoya, JapanKazuo Mano, Yoji Goto, Takashi Kato, Tomonobu Nakano, Department of Neurology, Japanese Red Cross Nagoya First Hospital, Nagoya, JapanDaisuke Furukawa, Department of Gastroenterology, Japanese Red Cross Nagoya First Hospital, Nagoya, JapanGen Sobue, Department of Neurology, Nagoya University Graduate School of Medicine, Nagoya, JapanCorrespondence to: Professor Gen Sobue
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428Peripheral neuropathy, Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/peripheral-neuropathy/symptoms-causes/syc-20352061

429Hyperphosphatemia, https://www.healthline.com/health/hyperphosphatemia#symptoms

430Alkalosis, NCBI (The National Center for Biotechnology Information), Updated  January 4, 2022, Moushumi Sur; Ankur D. Shah., https://www.ncbi.nlm.nih.gov/books/NBK545269/

431Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health, PMC, July 13, 2017, Loughrill E, Wray D, Christides T, Zand N. Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health. Matern Child Nutr. 2017 Jul;13(3):e12368. doi: 10.1111/mcn.12368, Epub 2016 Sep 9. PMID: 27612307; PMCID: PMC6865864, Emma Loughrill 1, David Wray 1, Tatiana Christides 1, Nazanin Zand 1 , Faculty of Engineering and Science, University of Greenwich, Medway Campus, Chatham Maritime, Kent, ME4 4TB, UK., https://pubmed.ncbi.nlm.nih.gov/27612307/

432Vitamin D, Calcium, Magnesium, Vitamin K2, Vitamin B5, Co enzyme A, Cholesterol and Sunlight, Scentses4d, May 29, 2019, Anna Elize, https://scentses4d.wordpress.com/2019/05/29/vitamin-d-calcium-magnesium-and-vitamin-k/

433Phosphorus in Your Diet,WebMD, June 25, 2020 Danny Bonvissuto, Medically Reviewed by Brunilda Nazario, MD https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus

434Amount of Phosphorus in Pumpkin seeds, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-pumpkin-seeds.php

435Amount of Phosphorus in Sunflower seeds, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-sunflower-seeds.php

436Brazil nuts,Food data Central, U.S. DEPARTMENT OF AGRICULTURE,https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100514/nutrients

437Amount of Phosphorus in Sesame seeds, Diet and Fitness Today, , http://www.dietandfitnesstoday.com/phosphorus-in-sesame-seeds.php

438Amount of Phosphorus in Flaxseed, Diet and Fitness Today,, http://www.dietandfitnesstoday.com/phosphorus-in-flaxseed.php

439Nutritional Functional Value and Therapeutic Utilization of Amaranth, Submitted: April 3rd, 2019Reviewed: May 17th, 2019Published: August 29th, 2019, Manuel Soriano-García and Isabel Saraid Aguirre-Díaz , DOI: 10.5772/intechopen.86897, https://www.intechopen.com/chapters/67741

440Amount of Phosphorus in Cashews, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-cashews.php

441Amount of Phosphorus in Cashews, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-cashews.php

442Amount of Phosphorus in Cashews, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-cashews.php

443Amount of Phosphorus in Rice, Diet and Fitness Today,http://www.dietandfitnesstoday.com/phosphorus-in-rice.php

444Amount of Phosphorus in Oats, Nutrition Data,http://www.dietandfitnesstoday.com/phosphorus-in-oats.php

445Amount of Phosphorus in Lentils, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-lentils.php

446Amount of Phosphorus in Peanuts, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-peanuts.php

447Amount of Phosphorus in Walnuts, Diet and Fitness Today,, http://www.dietandfitnesstoday.com/phosphorus-in-walnuts.php

448Amount of Phosphorus in Whole wheat Buckwheat, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-buckwheat.php

449Amount of Phosphorus in Brown rice, Nutrition Data, http://www.dietandfitnesstoday.com/phosphorus-in-brown-rice.php

450Amount of Phosphorus in Whole wheat bread, Diet and Fitness Today,http://www.dietandfitnesstoday.com/phosphorus-in-whole-wheat-bread.php

451Amount of Phosphorus in Hazelnuts,Nutrition Data, , http://www.dietandfitnesstoday.com/phosphorus-in-hazelnuts.php

452Amount of Phosphorus in Quinoa, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-quinoa.php

453Spelt, cooked , Nutrition Facts, http://www.freenutritionfacts.com/spelt-cooked/

454Amount of Phosphorus in Rice, Diet and Fitness Today,http://www.dietandfitnesstoday.com/phosphorus-in-rice.php

455Amount of Phosphorus in A banana, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-a-banana.php

456Amount of Phosphorus in Figs, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-figs.php

457Amount of Phosphorus in Chicken, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-chicken.php

458Amount of Phosphorus in Salmon, Diet and Fitness Today,http://www.dietandfitnesstoday.com/phosphorus-in-salmon.php

459Amount of Phosphorus in Cheese, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-cheese.php

460MILK KEFIR NUTRITIONAL PROFILE, Yemous Nourishing Cultures, https://www.yemoos.com/pages/milk-kefir-nutritional-profile

461Amount of Phosphorus in Cheese, Diet and Fitness Today,http://www.dietandfitnesstoday.com/phosphorus-in-cheese.php.

462Amount of Phosphorus in Skim milk, Diet and Fitness Today,,http://www.dietandfitnesstoday.com/phosphorus-in-skim-milk.php

463Amount of Phosphorus in Cottage cheese, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-cottage-cheese.php

464Amount of Phosphorus in Yogurt, Diet and Fitness Today,, \http://www.dietandfitnesstoday.com/phosphorus-in-yogurt.php

465Amount of Phosphorus in Low fat yogurt, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-low-fat-yogurt.php

466Amount of Phosphorus in Whole milk, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-whole-milk.php

467Amount of Phosphorus in Whole milk, Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-whole-milk.php

468Amount of Phosphorus in Cheese. Diet and Fitness Today, http://www.dietandfitnesstoday.com/phosphorus-in-cheese.php

469Phosphorus Food Sources, Dandhea, June 2022

470Vitamin D, Calcium, Magnesium, Vitamin K2, Vitamin B5, Co enzyme A, Cholesterol and Sunlight, May 29, 2019, Anna Elize, https://scentses4d.wordpress.com/2019/05/29/vitamin-d-calcium-magnesium-and-vitamin-k/

471Phosphorus, Scentses4d, April 11, 2022, Anna Elize, https://scentses4d.wordpress.com/2022/04/11/phosphorus/

472Are we getting enough sulfur in our diet? PubMed, November 6, 2007, Nimni ME, Han B, Cordoba F. Are we getting enough sulfur in our diet? Nutr Metab (Lond). 2007 Nov 6;4:24. doi: 10.1186/1743-7075-4-24 PMID: 17986345 PMCID: PMC2198910, Marcel E Nimni, 1 Bo Han,1 and Fabiola Cordoba2 , 1Departments of Surgery and Biochemistry and Molecular Biology, Keck School of Medicine, University of Southern California, Los Angeles, CA. 90032, USA

2Pediatrics Medical Group, San Juan, 00907, Puerto Rico

corresponding authorCorresponding author.

Marcel E Nimni: moc.loa@700inmin; Bo Han: ude.csu@nahob; Fabiola Cordoba: moc.loa@abodrocaloibaf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2198910/

473Sulfur, Encyclopedia Britanica, https://www.britannica.com/science/sulfur

474Difference Between Sulfur, Sulfate and Sulfite, Difference Between.com, August 22, 2013 , Madhu,https://www.differencebetween.com/difference-between-sulfur-and-vs-sulfate-and-vs-sulfite/

475Sulfate Ion, Wikipedia, Benjah-bmm27 Own work, Public Comain, https://en.wikipedia.org/wiki/Sulfate#/media/File:Sulfate-ion-2D-dimensions.png

476Stephanie Seneff, Wikipedia, edited June 13, 2022. https://en.wikipedia.org/wiki/Stephanie_Seneff

477Sulfate: A Common Nutrient Deficiency You’re Probably Ignoring, Holisitic Primary Care, May 24, 2017, Kristen Schepker, Assistant Editorhttps://holisticprimarycare.net/topics/nutrition-a-lifestyle/sulfate-the-most-common-nutritional-deficiency-you-ve-never-heard-of/

478 Stephanie Seneff, Wikimedia, https://commons.wikimedia.org/wiki/File:Stephanie_Seneff.jpg

479Cerebroside, Wikipedia, April 20, 2022, https://en.wikipedia.org/wiki/Cerebroside

480Cerebroside, Wikipedia, April 20, 2022, https://en.wikipedia.org/wiki/Cerebroside

1. 481Sulfate III: Its All About Blood Flow – Why Sulfation Is Prioritised

482Vitamin D3 sulfate, PubChem, https://pubchem.ncbi.nlm.nih.gov/compound/Vitamin-D3-sulfate

483Cholesterol sulfate,Wikipedia, updated February 7, 2020, https://en.wikipedia.org/wiki/Cholesterol_sulfate

484Vitamin D3-[d6] Sulfate Sodium Salt (Solution), Entegris ISO Sciences, https://isosciences.com/shop/vitamin-d/vitamin-d3-d6-sulfate-sodium-salt/

485Vitamin D: The “sunshine” vitamin, PMC, April-June 2012, Nair R, Maseeh A. Vitamin D: The “sunshine” vitamin. J Pharmacol Pharmacother. 2012 Apr;3(2):118-26. doi: 10.4103/0976-500X.95506. PMID: 22629085; PMCID: PMC3356951,Rathish Nair and Arun Maseeh, Medical Services Department, Torrent Pharmaceuticals Ltd., Ahmedabad, Gujarat, India

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486Chemical structure of cholesterol sulfate , Wikipedia, Ed (Edgar181) – Own work https://en.wikipedia.org/wiki/Cholesterol_sulfate#/media/File:Cholesterol_sulfate.svg

487The Mineral Power for Your Body’s Electrical Supply | Stephanie Seneff | TEDxNewYorkSalon, November 16, 2016, Stephanie Seneff, https://youtu.be/fDWEVXhaydc?t=419

488A novel hypothesis for atherosclerosis as a cholesterol sulfate deficiency syndrome, PMC, May 27, 2015, Seneff S, Davidson RM, Lauritzen A, Samsel A, Wainwright G. A novel hypothesis for atherosclerosis as a cholesterol sulfate deficiency syndrome. Theor Biol Med Model. 2015 May 27;12:9. doi: 10.1186/s12976-015-0006-1. PMID: 26014131; PMCID: PMC4456713. Stephanie Seneff,corresponding author Robert M. Davidson, Ann Lauritzen, Anthony Samsel, and Glyn Wainwright,Computer Science and Artificial Intelligence Laboratory, MIT, Cambridge, MA 02139 USA

Internal Medicine Group Practice, PhyNet, Inc, 4002 Technology Center, Longview, TX 75605 USA

Independent Researcher, Houston, TX 77084 USA

Research Scientist and Consultant, Deerfield, NH 03037 USA

Independent Reader of Research, Leeds, UK

Stephanie Seneff, Email: ude.tim.liasc@ffeneS., https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4456713/

489Is Cholesterol Sulfate Deficiency a Common Factor in Preeclampsia, Autism, and Pernicious Anemia?MDPI, November 8, 2012, by Stephanie Seneff 1,*,Robert M. Davidson 2 andJingjing Liu 1

1Computer Science and Artificial Intelligence Laboratory, Massachusetts Institute of Technology, Cambridge, MA 02139, USA

2Internal Medicine Group Practice, PhyNet, Inc., Longview, TX 75604, USA

8 November 2012

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490You must be nuts! – Dr Stephanie Seneff interview – Part 1,Inner Eye, January21, 2014, https://www.youtube.com/watch?v=3x9zqTqSPFo&t=154s

491The Mineral Power for Your Body’s Electrical Supply | Stephanie Seneff | TEDxNewYorkSalon, TED talks, https://youtu.be/fDWEVXhaydc?t=520

492Sulfate: A Common Nutrient Deficiency You’re Probably Ignoring, Holisitic Primary Care, May 24, 2017, Kristen Schepker, Assistant Editorhttps://holisticprimarycare.net/topics/nutrition-a-lifestyle/sulfate-the-most-common-nutritional-deficiency-you-ve-never-heard-of/

493All You Need to Know About Sulfur-Rich Foods, Healthline,February 26, 2020 ,Written by Alina Petre, MS, RD (NL) on — Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition, https://www.healthline.com/nutrition/foods-with-sulfur

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497Are we getting enough sulfur in our diet? PubMed, November 6, 2007, Nimni ME, Han B, Cordoba F. Are we getting enough sulfur in our diet? Nutr Metab (Lond). 2007 Nov 6;4:24. doi: 10.1186/1743-7075-4-24 PMID: 17986345 PMCID: PMC2198910, Marcel E Nimni, 1 Bo Han,1 and Fabiola Cordoba2 , 1Departments of Surgery and Biochemistry and Molecular Biology, Keck School of Medicine, University of Southern California, Los Angeles, CA. 90032, USA

2Pediatrics Medical Group, San Juan, 00907, Puerto Rico

corresponding authorCorresponding author.

Marcel E Nimni: moc.loa@700inmin; Bo Han: ude.csu@nahob; Fabiola Cordoba: moc.loa@abodrocaloibaf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2198910/

498Minerals in Himalayan Pink Salt: Spectral Analysis, The Meadow, https://themeadow.com/pages/minerals-in-himalayan-pink-salt-spectral-analysis

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503The sulfur-containing amino acids: an overview, PubMed, June 2006, Brosnan JT, Brosnan ME. The sulfur-containing amino acids: an overview. J Nutr. 2006 Jun;136(6 Suppl):1636S-1640S. doi: 10.1093/jn/136.6.1636S, PMID: 16702333, John T Brosnan 1, Margaret E Brosnan, https://pubmed.ncbi.nlm.nih.gov/16702333/

504Sulfur Rich Foods: Benefits and Best Sources, Fullscript,

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505Potential Role of Sulfur-Containing Antioxidant Systems in Highly Oxidative Environments, PMC,November 25, 2014, Mukwevho E, Ferreira Z, Ayeleso A. Potential role of sulfur-containing antioxidant systems in highly oxidative environments. Molecules. 2014 Nov 25;19(12):19376-89. doi: 10.3390/molecules191219376 PMID: 25429562; PMCID: PMC6271769.Emmanuel Mukwevho,1,†*Zané Ferreira,2,† and Ademola Ayeleso2,†1Department of Biochemistry, North West University, Private Bag X2046, Mmabatho 2735, South Africa

2Department of Biochemistry, University of Johannesburg, P.O. Box 524, Auckland Park 2006, South Africa; E-Mails: moc.oohay@arierref.enaz (Z.F.); moc.liamg@oseleya.alomeda (A.A.)

†These authors contributed equally to this work.

*Author to whom correspondence should be addressed; E-Mail: az.ca.uwn@ohvewkum.leunamme; Tel.: +27-18-389-2854; Fax: +27-86-619-0271. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6271769/

506The major organosulfur compounds present in Allium sativum, omicsonline.org, https://www.omicsonline.org/articles-images/JBB-07-e60-g002.html

507Antibacterial Properties of Organosulfur Compounds of Garlic (Allium sativum), PMC, July 27, 2021, Bhatwalkar SB, Mondal R, Krishna SBN, Adam JK, Govender P, Anupam R. Antibacterial Properties of Organosulfur Compounds of Garlic (Allium sativum). Front Microbiol. 2021 Jul 27;12:613077. doi: 10.3389/fmicb.2021.613077. PMID: 34394014; PMCID: PMC8362743.Sushma Bagde Bhatwalkar, 1 Rajesh Mondal, 2 Suresh Babu Naidu Krishna, 3 Jamila Khatoon Adam, 3 Patrick Govender, 4 and Rajaneesh Anupam 1 , 1Department of Biotechnology, Dr. Harisingh Gour Vishwavidyalaya (A Central University), Sagar, India

^{2Indian Council of Medical Research, Bhopal Memorial Hospital & Research Centre, Bhopal, India}

^{3Department of Biomedical and Clinical Technology, Durban University of Technology, Durban, South Africa}

^{4School of Life Sciences, University of KwaZulu-Natal, Durban, South Africa}

^{Edited by: Santi M. Mandal, Indian Institute of Technology Kharagpur, India}

^{Reviewed by: Ranjith Kumavath, Central University of Kerala, India; Sivakumar S., Pusan National University, South Korea; Piyush Baindara, University of Missouri, United States}

^{*Correspondence: Rajaneesh Anupam, ni.ude.usgshd@mapunar}

This article was submitted to Antimicrobials, Resistance and Chemotherapy, a section of the journal Frontiers in Microbiology ^{https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8362743/}

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516Sulfur Rich Foods: Benefits and Best Sources, Fullscript,

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517 Sulforaphane, Wikipedia, December 15, 2021, https://en.wikipedia.org/wiki/Sulforaphane

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519Methylsulfonylmethane, Wikipedia, March 7, 2022, https://en.wikipedia.org/wiki/Methylsulfonylmethane

520Methylsulfonylmethane, Wikipedia, March 7, 2022, https://en.wikipedia.org/wiki/Methylsulfonylmethane

521structure of dimethylsulfone ,Wikipedia, Smokefoot, open source, https://fr.wikipedia.org/wiki/M%C3%A9thyl-sulfonyl-m%C3%A9thane#/media/Fichier:Me2SO2.png

522Sulfur Rich Foods: Benefits and Best Sources, Fullscript,

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523Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement, PMC, March 16, 2017,Butawan M, Benjamin RL, Bloomer RJ. Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement. Nutrients. 2017 Mar 16;9(3):290. doi: 10.3390/nu9030290 . PMID: 28300758, PMCID: PMC5372953, 1Center for Nutraceutical and Dietary Supplement Research, School of Health Studies, The University of Memphis, Memphis, TN 38152, USA; ude.sihpmem@nawatbbm

2Bergstrom Nutrition, Vancouver, WA 98660, USA; moc.noitirtunmortsgreb@nimajnebR

*Correspondence: ude.sihpmem@remoolbr; Tel.: +1-901-678-5638 Matthew Butawan,1 Rodney L. Benjamin,2 and Richard J. Bloomer1,* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372953/

524Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement, PMC, March 16, 2017,Butawan M, Benjamin RL, Bloomer RJ. Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement. Nutrients. 2017 Mar 16;9(3):290. doi: 10.3390/nu9030290 . PMID: 28300758, PMCID: PMC5372953, 1Center for Nutraceutical and Dietary Supplement Research, School of Health Studies, The University of Memphis, Memphis, TN 38152, USA; ude.sihpmem@nawatbbm

2Bergstrom Nutrition, Vancouver, WA 98660, USA; moc.noitirtunmortsgreb@nimajnebR

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525Sulfur Rich Foods: Benefits and Best Sources, Fullscript,

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526MSM Sulfur Food Sources, June 17, 2022, Anna Elize

527MSM for Hair Growth, Healthline, Updated March 7, 2022, Kiara Anthony , Medically reviewed by Cynthia Cobb, DNP, APRN, WHNP-BC, FAANP, https://www.healthline.com/health/msm-for-hair-growth

528Homocysteine, Wikipedia, May 24 , 2010, https://en.wikipedia.org/wiki/Homocysteine

529Homocysteine, Wikipedia, May 24 , 2010, https://en.wikipedia.org/wiki/Homocysteine

530Why High Homocysteine is Bad + Should You Decrease It? Self Decode, Biljana Novkovic, PhD, updated: October 13, 2021 , https://labs.selfdecode.com/blog/optimal-homocysteine-levels-increase-decrease/

531Methionine, Wikipedia, May 23, 2022, https://en.wikipedia.org/wiki/Methionine

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534Methionine, Health Encyclopedia, University of Rochester Medical Center, https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=Methionine

535Are we getting enough sulfur in our diet? PubMed, November 6, 2007, Nimni ME, Han B, Cordoba F. Are we getting enough sulfur in our diet? Nutr Metab (Lond). 2007 Nov 6;4:24. doi: 10.1186/1743-7075-4-24 PMID: 17986345 PMCID: PMC2198910, Marcel E Nimni, 1 Bo Han,1 and Fabiola Cordoba2 , 1Departments of Surgery and Biochemistry and Molecular Biology, Keck School of Medicine, University of Southern California, Los Angeles, CA. 90032, USA

2Pediatrics Medical Group, San Juan, 00907, Puerto Rico

corresponding authorCorresponding author.

Marcel E Nimni: moc.loa@700inmin; Bo Han: ude.csu@nahob; Fabiola Cordoba: moc.loa@abodrocaloibaf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2198910/ , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2198910/

5369 ESSENTIAL AMINO ACIDS | FOOD SOURCES TO FIND THEM. Food Unfolded, June 8, 2020, https://www.foodunfolded.com/article/9-essential-amino-acids-food-sources-to-find-them

537Amino Acids in Cottage cheese,fitandit, https://fitaudit.com/food/190594/amino

538Kefir and health- a perception, overview of literature, Research Gate, January 2011

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539Methione Food Sources, June 17, 2022, Anna Elize

540Difference Between Cysteine and cystine

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541Cysteine, Wikipedia, edited June 2, 2022 https://en.wikipedia.org/wiki/Cysteine

542Cysteine, Wikipedia, edited June 2, 2022 https://en.wikipedia.org/wiki/Cysteine

543Cysteine, Wikipedia, edited June 2, 2022 https://en.wikipedia.org/wiki/Cysteine

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547… During fermentation and storage the amino acid profile of kefir changes and the number of free amino acids like lysine, proline, cysteine, isoleucine, phenylalanine, and arginine increases (Farnworth and Mainville, 2008). Guzel-Seydim et al. (2003) reported higher amounts of threonine, serine, alanine, lysine, and ammonia in kefir samples than in milk. According to Irigoyen et al. (2012), the essential amino acid phenylalanine is the only amino acid whose content was higher in kefir than in yogurt and in a commercial fermented milk,Harun Kesenkaş

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548Amino Acids in Cottage cheese, fitandit, https://fitaudit.com/food/190594/amino

549More Cystine Rich Foods, My Food Data, Daisy Whitbread, BSc (Hons) MSc DipION https://www.myfooddata.com/articles/high-cystine-foods.php

550More Cystine Rich Foods, My Food Data, Daisy Whitbread, BSc (Hons) MSc DipION https://www.myfooddata.com/articles/high-cystine-foods.php

551Cysteine, Bionity.com, https://www.bionity.com/en/encyclopedia/Cysteine.html

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553Amount of Cystine in Cacao, dry powder, natural unsweetened cocoa, Traditional Oven, https://www.traditionaloven.com/foods/specific-nutrient/sweet/cocoa-dry-powder-unsweeten/cystine.html

554Cysteine food sources, June 18, 2022, Anna Elize

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556Taurine,Wikipedia, June 13 , 2022, https://en.wikipedia.org/wiki/Taurine

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561Cat Nutrition, Carnivora, https://carnivora.ca/carnivora-cats/cat-nutrition#

562Nutrition Reports International,Researchgate, January 1989 ,

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564Top Foods High in Taurine,Nourish by WebMD, October 26, 2020 , WebMD Editorial Contributors

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565Top 10 Foods Highest In Taurine: Eat These To Boost Your Nutrient Intake, Better Me, March 2022,

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566Top 10 Foods Highest In Taurine: Eat These To Boost Your Nutrient Intake, Better Me, March 2022,

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567Nutrition Reports International,Researchgate, January 1989 ,

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568Taurine Food Sources, June 18, 2022, Anna Elize

569Culinary Nutrition, The Science and Practice of Healthy Cooking, Academic Press, November 6, 2013, Pages 279-331. Jacqueline B.MarcusMS, RD, LD, CNS, FADA, President/Owner, Jacqueline B. Marcus and Associates, Food and Nutrition Consulting, Highland Park, Illinois USA, https://www.sciencedirect.com/science/article/pii/B9780123918826000078

570The Lewis structure of sulfur dioxide (SO2), showing unshared electron pairs, Wikimedia, May 4, 2008, Ben Mills, Own work, Lewis structure of one of the resonance forms of sulfur dioxide, SO2. An exception to octet rule. https://en.wikipedia.org/wiki/Sulfur_dioxide#/media/File:Sulfur-dioxide-ve-B-2D.png

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574Sulfite Ion Formula, Soft Schools.Com,, https://www.softschools.com/formulas/chemistry/sulfite_ion_formula/697 /

575Hydrogen Sulfide, Delaware Health and Social Services, Frequently Asked Questions, https://dhss.delaware.gov/dph/files/hydsulffaq.pdf

576Molecular Structure Hydrogen Sulfide, Wikimedia Commons, https://commons.wikimedia.org/wiki/File:Hydrogen-sulfide-2D-dimensions.svg

577See Chapter 7.5.1.b. Sodium

578Zinc, Encyclopedia Britannica, https://www.britannica.com/science/zinc

579Zinc, Wikimedia Commons, https://commons.wikimedia.org/wiki/File:Capa_electr%C3%B3nica_030_Cinc.svg

580Periodic table of elements, Interactive, Ptable, https://ptable.com/?lang=en#Properties

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587Zinc, Scentses4d, March 7, 2021, Anna Elize, https://scentses4d.wordpress.com/2021/03/07/zinc/

588Amount of Zinc in Flaxseed, Diet&Fitness Today, http://www.dietandfitnesstoday.com/zinc-in-flaxseed.php

589Amount of Zinc in Walnuts, Diet&Fitness Today, http://www.dietandfitnesstoday.com/zinc-in-walnuts.php

590Top 10 Nuts and Seeds Highest in Zinc, My Food Data, January 14th, 2022, https://www.myfooddata.com/articles/high-zinc-nuts-seeds.php

591Amount of Zinc in Hazelnuts, Diet&Fitness Today, http://www.dietandfitnesstoday.com/zinc-in-hazelnuts.php

592Amount of Zinc in Spinach, My Food Data, http://www.dietandfitnesstoday.com/zinc-in-spinach.php

593ALOE VERA: A SHORT REVIEW, PMC, 2008, Surjushe A, Vasani R, Saple DG. Aloe vera: a short review. Indian J Dermatol. 2008;53(4):163-6. doi: 10.4103/0019-5154.44785. PMID: 19882025; PMCID: PMC2763764., Amar Surjushe, Resham Vasani, and D G Saple , From the Department of Dermatology, Venereology and Leprosy, Grant Medical College and Sir J J Group of Hospitals, Mumbai – 400 008 Maharashtra, IndiaAddress for correspondence: Dr. Amar Surjushe, Department of Dermatology, Venereology and Leprosy, Grant Medical College, Gokuldas Tejpal Hospital, Mumbai – 400 008, Maharashtra, India. E-mail: moc.liamffider@ehsujrusramard ^{https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763764/}

594Aloe vera extract functionalized zinc oxide nanoparticles as nanoantibiotics against multi-drug resistant clinical bacterial isolates, PubMed, March 12, 2016, Ali K, Dwivedi S, Azam A, Saquib Q, Al-Said MS, Alkhedhairy AA, Musarrat J. Aloe vera extract functionalized zinc oxide nanoparticles as nanoantibiotics against multi-drug resistant clinical bacterial isolates. J Colloid Interface Sci. 2016 Jun 15;472:145-56. doi: 10.1016/j.jcis.2016.03.021. Epub 2016 Mar 12. PMID: 27031596, Khursheed Ali 1, Sourabh Dwivedi 2, Ameer Azam 3, Quaiser Saquib 4, Mansour S Al-Said 5, Abdulaziz A Alkhedhairy 4, Javed Musarrat 6 , https://pubmed.ncbi.nlm.nih.gov/27031596/

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596Zinc food sources, May 31, 2022, Anna Elize

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598Ionophores: Ionophores are low molecular weight natural products which dissolve in the plasma membrane or intracellular membranes of cells and make the membrane permeable to specific ions, Science Direct, https://www.sciencedirect.com/topics/neuroscience/ionophores

599COVID-19 Update 8: Zinc and chloroquine for the treatment of COVID-19? Mindmastery, March 17,2020, https://youtu.be/BIymfznD7YA?t=222

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602Could an old malaria drug help fight the new coronavirus? ASBMBToday, THE MEMBER MAGAZINE OF THE AMERICAN SOCIETY FOR BIOCHEMISTRY AND MOLECULAR BIOLOGY, February 6, 2020 , John Arnst,, https://www.asbmb.org/asbmb-today/science/020620/could-an-old-malaria-drug-help-fight-the-new-coron

603Quinine, Wikipedia, edited June 24, 2022, https://en.wikipedia.org/wiki/Quinine

604Quinine, Wikipedia, edited June 24, 2022, https://en.wikipedia.org/wiki/Quinine

605What to know about quinine in tonic water, Medical News Today, November 14, 2018 , Jenna Fletcher,, Medically reviewed by Katherine Marengo LDN, R.D., Nutrition , https://www.medicalnewstoday.com/articles/323692

606Will tonic water prevent nighttime leg cramps?Harvard Medical School, August 20, 2019, https://www.health.harvard.edu/newsletter_article/will-tonic-water-prevent-nighttime-leg-cramps

607Quinine Food Sorces, Dandhea, June 24, 2022

608Quercetin, Wikipedia, updated May 20, 2022, https://en.wikipedia.org/wiki/Quercetin

609Quercetin, Wikipedia, updated May 20, 2022, https://en.wikipedia.org/wiki/Quercetin

610The Natural Alternative to Hydroxychloroquine?Vior Life & Aesthetics, Functional Medicine, Mar 31, 2020 , Ryan Brady, https://viorlife.com/the-natural-alternative-to-hydroxychloroquine/

611The Natural Alternative to Hydroxychloroquine?Vior Life & Aesthetics, Functional Medicine, Mar 31, 2020 , Ryan Brady, https://viorlife.com/the-natural-alternative-to-hydroxychloroquine/

612Quercetin, Inflammation and Immunity, PubMed, March 15, 2016, Li Y, Yao J, Han C, Yang J, Chaudhry MT, Wang S, Liu H, Yin Y. Quercetin, Inflammation and Immunity. Nutrients. 2016 Mar 15;8(3):167. doi: 10.3390/nu8030167 PMID: 226999194 PMCID: PMC4808895. , Yao Li,1,* Jiaying Yao,1 Chunyan Han,1 Jiaxin Yang,1 Maria Tabassum Chaudhry,1 Shengnan Wang,1 Hongnan Liu,2,* and Yulong Yin2,* 1Institute of Animal Nutrition, Northeast Agricultural University, Harbin 150030, China; moc.361@ihzuoygnemuiq (J.Y.); moc.361@713029naynuhcnah (C.H.); moc.361@0408gnaynixaij (J.Y.); moc.oohay@640hcairam (M.T.C.); moc.361@93802647631 (S.W.)

2Scientific Observing and Experimental Station of Animal Nutrition and Feed Science in South-Central China, Ministry of Agriculture, Hunan Provincial Engineering Research Center of Healthy, Livestock, Key Laboratory of Agro-ecological Processes in Subtropical Region, Institute of Subtropical, Agriculture, Chinese Academy of Sciences, Changsha 410125, China

*Correspondence: nc.ude.uaen@oayil (Y.L.); nc.ca.asi@nhuil (H.L.); nc.ca.asi@gnoluyniy (Y.Y.); Tel.: +86-147-4515-6908 (Y.L.); +86-731-8461-9767 (H.L. & Y.Y.)

https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8250578/

613Flavonols are a class of flavonoids that have the 3-hydroxyflavone backbone (IUPAC name : 3-hydroxy-2-phenylchromen-4-one). Their diversity stems from the different positions of the phenolic -OH groups. They are distinct from flavanoids (with “a”) such as catechin, another class of flavonoids. Flavonols,Wikipedia, July 20, 2022, https://en.wikipedia.org/wiki/Flavonols

614Quercetin, Inflammation and Immunity, PMC, March 15, 2016,Li Y, Yao J, Han C, Yang J, Chaudhry MT, Wang S, Liu H, Yin Y. Quercetin, Inflammation and Immunity. Nutrients. 2016 Mar 15;8(3):167. doi: 10.3390/nu8030167 . PMID: 26999194 PMCID: PMC4808895, Yao Li,1,* Jiaying Yao,1 Chunyan Han,1 Jiaxin Yang,1 Maria Tabassum Chaudhry,1 Shengnan Wang,1 Hongnan Liu,2,* and Yulong Yin2,* 1Institute of Animal Nutrition, Northeast Agricultural University, Harbin 150030, China; moc.361@ihzuoygnemuiq (J.Y.); moc.361@713029naynuhcnah (C.H.); moc.361@0408gnaynixaij (J.Y.); moc.oohay@640hcairam (M.T.C.); moc.361@93802647631 (S.W.)

2Scientific Observing and Experimental Station of Animal Nutrition and Feed Science in South-Central China, Ministry of Agriculture, Hunan Provincial Engineering Research Center of Healthy, Livestock, Key Laboratory of Agro-ecological Processes in Subtropical Region, Institute of Subtropical, Agriculture, Chinese Academy of Sciences, Changsha 410125, China

*Correspondence: nc.ude.uaen@oayil (Y.L.); nc.ca.asi@nhuil (H.L.); nc.ca.asi@gnoluyniy (Y.Y.); Tel.: +86-147-4515-6908 (Y.L.); +86-731-8461-9767 (H.L. & Y.Y.)

https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4808895/

615Quercetin, Inflammation and Immunity, PMC, March 15, 2016,Li Y, Yao J, Han C, Yang J, Chaudhry MT, Wang S, Liu H, Yin Y. Quercetin, Inflammation and Immunity. Nutrients. 2016 Mar 15;8(3):167. doi: 10.3390/nu8030167 . PMID: 26999194 PMCID: PMC4808895, Yao Li,1,* Jiaying Yao,1 Chunyan Han,1 Jiaxin Yang,1 Maria Tabassum Chaudhry,1 Shengnan Wang,1 Hongnan Liu,2,* and Yulong Yin2,* 1Institute of Animal Nutrition, Northeast Agricultural University, Harbin 150030, China; moc.361@ihzuoygnemuiq (J.Y.); moc.361@713029naynuhcnah (C.H.); moc.361@0408gnaynixaij (J.Y.); moc.oohay@640hcairam (M.T.C.); moc.361@93802647631 (S.W.)

2Scientific Observing and Experimental Station of Animal Nutrition and Feed Science in South-Central China, Ministry of Agriculture, Hunan Provincial Engineering Research Center of Healthy, Livestock, Key Laboratory of Agro-ecological Processes in Subtropical Region, Institute of Subtropical, Agriculture, Chinese Academy of Sciences, Changsha 410125, China

*Correspondence: nc.ude.uaen@oayil (Y.L.); nc.ca.asi@nhuil (H.L.); nc.ca.asi@gnoluyniy (Y.Y.); Tel.: +86-147-4515-6908 (Y.L.); +86-731-8461-9767 (H.L. & Y.Y.)

https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4808895/

₆₁₆TOP 10 FOODS HIGH IN QUERCETIN THAT YOU SHOULD EAT DAILY, Heal+Co, August 31, 2021, _{https://healandco.co/blogs/news/top-10-foods-high-in-quercetin-that-you-should-eat-daily?currency=USD}

617Flavonols (kaempeferol, quercetin, myricetin) contents of selected fruits, vegetables and medicinal plants, PubMed, June 1, 2008, Sultana B, Anwar F. Flavonols (kaempeferol, quercetin, myricetin) contents of selected fruits, vegetables and medicinal plants. Food Chem. 2008 Jun 1;108(3):879-84. doi: 10.1016/j.foodchem.2007.11.053. Epub 2007 Nov 29. PMID: 26065748. Bushra Sultana 1, Farooq Anwar 2 , https://pubmed.ncbi.nlm.nih.gov/26065748/

618WHAT FOODS ARE HIGHEST IN QUERCETIN? (BEST SOURCES LISTED IN ORDER), Thrive Cuisine, https://thrivecuisine.com/quercetin/what-foods-are-highest-in-quercetin/

619Quercetin as an antiinflammatory analgesic, A Centum of Valuable Plant Bioactives, Academic Press, 2021,https://doi.org/10.1016/B978-0-12-822923-1.00023-6 Camila R.FerrazaAneliseFranciosiaNayara BragaEmidiobFernanda S.Rasquel-OliveiraaMarília F.ManchopeaThacyana T.CarvalhoaNayara A.ArteroaVictorFattoriaFabiana T.M.C.VicentinicRubiaCasagrandedWaldiceu A.VerriJra https://www.sciencedirect.com/science/article/pii/B9780128229231000236

620Effect of different exposed lights on quercetin and quercetin glucoside content in onion (Allium cepa L.) PMC,November 23, 2014, Ko EY, Nile SH, Sharma K, Li GH, Park SW. Effect of different exposed lights on quercetin and quercetin glucoside content in onion (Allium cepa L.). Saudi J Biol Sci. 2015 Jul;22(4):398-403. doi: 10.1016/j.sjbs.2014.11.012 . Epub 2014 Nov 23. PMID: 26150744 ; PMCID: PMC4486465.Eun Young Ko,a,1 Shivraj Hariram Nile,a,1 Kavita Sharma,a Guan Hao Li,b,⁎ and Se Won Parka,⁎ aDepartment of Bioresources and Food Science, College of Life and Environmental Sciences, Konkuk University, Seoul 143-701, Republic of Korea

bDepartment of Food Science, Agricultural College, Yanbian University, Park Road 977, Yanji City, Jilin Province 133002, China

Guan Hao Li: nc.ude.uby@ilhg; Se Won Park: rk.ca.kuknok@krapwes

⁎Corresponding authors. nc.ude.uby@ilhg, rk.ca.kuknok@krapwes

1E.Y. Ko and S.H. Nile, have equal contribution and considered as first authors.https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4486465/

621DOES KALE HAVE QUERCETIN? (EXPLAINED) Thrive Cuisine, https://thrivecuisine.com/quercetin/does-kale-have-quercetin/

622Consumption of black currants, lingonberries and bilberries increases serum quercetin concentrations, Nature, October 9, 2001, Erlund, I., Marniemi, J., Hakala, P. et al. Consumption of black currants, lingonberries and bilberries increases serum quercetin concentrations. Eur J Clin Nutr 57, 37–42 (2003). https://doi.org/10.1038/sj.ejcn.1601513 https://www.nature.com/articles/1601513

623Evaluation of the total phenolics and quercetin content of foliage in mycorrhizal grape (Vitis vinifera L.) varieties and effect of postharvest drying on quercetin yield, Science Direct, February 20, 2012, M.EftekhariaM.AlizadehaP.Ebrahimib Department of Horticulture, Faculty of Plant Production, Gorgan University of Agricultural Sciences and Natural Resources (GUASNR), Golestan, Gorgan, Islamic Republic of Iran bGonbad Institute of Higher Education, Golestan, Gonbad, Islamic Republic of Iran

https://www.sciencedirect.com/science/article/abs/pii/S092666901200057X

624Why an “Apple a Day” is Still Sound Dietary Advice, https://www.mygenefood.com/blog/apples-and-nutrition-the-fruit-that-prevents-disease

625DO BLACKBERRIES HAVE QUERCETIN? (EXPLAINED), Thrive Cuisine, https://thrivecuisine.com/quercetin/do-blackberries-have-quercetin/

626DOES GARLIC HAVE QUERCETIN? (EXPLAINED), https://thrivecuisine.com/quercetin/does-garlic-have-quercetin/

627DO BLACKBERRIES HAVE QUERCETIN? (EXPLAINED), Thrive Cuisine, https://thrivecuisine.com/quercetin/do-blackberries-have-quercetin/

628Hypoglycemic Activity of Aloe vera Powder and Gel Drink in Alloxan-induced Diabetic Rats, Science Alert, 2020, Chatarina Wariyah and Riyanto Chatarina Wariyah and Riyanto , 2020. Hypoglycemic Activity of Aloe vera Powder and Gel Drink in Alloxan-induced Diabetic Rats. Research Journal of Medicinal Plants, 14: 149-155.

DOI: 10.3923/rjmp.2020.149.155

URL: https://scialert.net/abstract/?doi=rjmp.2020.149.155https://scialert.net/fulltext/?doi=rjmp.2020.149.155

629Quercetin food sources, Dandhea, May 30, 2022

630Vitamin C, Folate, Iron, Copper and Sodium,Scentses4d, October 27, 2020, Anna Elize,

https://scentses4d.wordpress.com/2020/10/27/vitamin-c/

631Epigallocatechin gallate, https://en.wikipedia.org/wiki/Epigallocatechin_gallate

632CEGCG Food Sources, Dandhea, June 24, 2022

633Curcumin as a permeability enhancer enhanced the antihyperlipidemic activity of dietary green tea extract, PMC, June 13, 2019, Pandit AP, Joshi SR, Dalal PS, Patole VC. Curcumin as a permeability enhancer enhanced the antihyperlipidemic activity of dietary green tea extract. BMC Complement Altern Med. 2019 Jun 13;19(1):129. doi: 10.1186/s12906-019-2545-1. PMID: 31196040; PMCID: PMC6567481., Ashlesha P. Pandit,corresponding author1 Shreyas R. Joshi,1 Preeti S. Dalal,2 and Vinita C. Patole1, Department of Pharmaceutics, JSPM’s Rajarshi Shahu College of Pharmacy and Research, Tathawade, Pune, Maharashtra 411033 India

2Department of Pharmaceutical Chemistry, JSPM Rajarshi Shahu College of Pharmacy and Research, Tathawade, Pune, Maharashtra 411033 India

Ashlesha P. Pandit, Phone: +91 9822061364, Email: moc.liamg@tidnap.ahselhsa.

Contributor Information.

corresponding authorCorresponding author. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567481/

634Why Turmeric and Black Pepper Is a Powerful Combination, Healthline, Amy Goodson, MS, RD, CSSD, LD on July 4, 2018, https://www.healthline.com/nutrition/turmeric-and-black-pepper

635Tumeric and Black Pepper, Dandhea, July 15, 2022

636Hesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits, PubMed, August 13, 2020, Bellavite P, Donzelli A. Hesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits. Antioxidants (Basel). 2020 Aug 13;9(8):742. doi: 10.3390/antiox9080742, PMID: 32823497; PMCID: PMC7465267, Also published in MDPI,https://www.mdpi.com/2076-3921/9/8/742, The Special Issue “Nutrigenomics and Antioxidant Components of Diet https://www.mdpi.com/journal/antioxidants/special_issues/Nutrigenomics_Antioxidant_Diet, ResearchGate, andPreprint https://www.preprints.org/manuscript/202006.0321/v1

Paolo Bellavite , Department of Medicine, Section of General Pathology, University of Verona Medical School, Strada Le Grazie 8, 37134 Verona, Italy. Alberto Donzelli, Medical Doctor, Scientific Committee of Fondazione Allineare Sanità e Salute, 20122 Milano, Italy. https://pubmed.ncbi.nlm.nih.gov/32823497/

637Hesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits, PubMed, August 13, 2020, Bellavite P, Donzelli A. Hesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits. Antioxidants (Basel). 2020 Aug 13;9(8):742. doi: 10.3390/antiox9080742, PMID: 32823497; PMCID: PMC7465267, Also published in MDPI,https://www.mdpi.com/2076-3921/9/8/742, The Special Issue “Nutrigenomics and Antioxidant Components of Diet https://www.mdpi.com/journal/antioxidants/special_issues/Nutrigenomics_Antioxidant_Diet, ResearchGate, andPreprint https://www.preprints.org/manuscript/202006.0321/v1

Paolo Bellavite , Department of Medicine, Section of General Pathology, University of Verona Medical School, Strada Le Grazie 8, 37134 Verona, Italy. Alberto Donzelli, Medical Doctor, Scientific Committee of Fondazione Allineare Sanità e Salute, 20122 Milano, Italy. https://pubmed.ncbi.nlm.nih.gov/32823497/

638Hesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits, PubMed, August 13, 2020, Bellavite P, Donzelli A. Hesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits. Antioxidants (Basel). 2020 Aug 13;9(8):742. doi: 10.3390/antiox9080742, PMID: 32823497; PMCID: PMC7465267, Also published in MDPI,https://www.mdpi.com/2076-3921/9/8/742, The Special Issue “Nutrigenomics and Antioxidant Components of Diet https://www.mdpi.com/journal/antioxidants/special_issues/Nutrigenomics_Antioxidant_Diet, ResearchGate, andPreprint https://www.preprints.org/manuscript/202006.0321/v1

Paolo Bellavite , Department of Medicine, Section of General Pathology, University of Verona Medical School, Strada Le Grazie 8, 37134 Verona, Italy. Alberto Donzelli, Medical Doctor, Scientific Committee of Fondazione Allineare Sanità e Salute, 20122 Milano, Italy. https://pubmed.ncbi.nlm.nih.gov/32823497/

639This graphic depiction of how hespiridin deactivates SARS-CoV 2 is clearer than those in PubMed,https://pubmed.ncbi.nlm.nih.gov/32823497/ and also copyright free. Antioxidants, EISSN 2076-3921, Published in MDPIHesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits by Paolo Bellavite, Department of Medicine, Section of General Pathology, University of Verona Medical School, Strada Le Grazie 8, 37134 Verona, Italy and Alberto Donzelli, Medical Doctor, Scientific Committee of Fondazione Allineare Sanità e Salute, 20122 Milano, Italy

Author to whom correspondence should be addressed.Antioxidants 2020, 9(8), 742; https://doi.org/10.3390/antiox9080742 Received: July 25, 2020, Revised: August 10, 2020 Accepted: 11 August 2020 / Published: 13 August 2020(This article belongs to the Special Issue Nutrigenomics and Antioxidant Components of Diet)

https://www.mdpi.com/2076-3921/9/8/742

640As hesperidin is the dominant flavanone within oranges, there is a range of levels established within and between sweet oranges, tangerines, and sour oranges [45], although hesperidin is present in highest concentration in the peel.

From: Polyphenols: Mechanisms of Action in Human Health and Disease (Second Edition)

2018, Pages 431-440 , Chapter 32 – The Polyphenolic Compound Hesperidin and Bone Protection, Science Direct, September 28, 2018, https://doi.org/10.1016/C2016-0-04277-8 , Jenalyn L.Yumol⁎†Wendy E.Ward⁎†

⁎Health Sciences, Brock University, St. Catharines, ON, Canada

†Kinesiology, Brock University, St. Catharines, ON, Canada

https://www.sciencedirect.com/topics/medicine-and-dentistry/hesperidin

641Tabel antioxidants Hesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits from the study that was also piublished in PubMed, Hesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits, August 13, 2020, https://doi.org/10.3390/antiox9080742 Hesperidin content (mg/100 mL of fresh juice) in different citrus fruits. Data are from the reviews of Gattuso et al. [22] and, for red orange, of Grosso et al. [23], Figure- uploaded byAlberto Donzelli

https://www.researchgate.net/figure/Hesperidin-content-mg-100-mL-of-fresh-juice-in-different-citrus-fruits-Data-are-from_tbl1_348753907

642To peel or not to peel fruits and vegetables, Scentses4d, March 19, 2021, Anna Elize, https://scentses4d.wordpress.com/2021/03/19/to-peel-or-not-to-peel-fruits-and-vegetables/

643Aloe vera Gel as a Functional Ingredient and Natural Preservative in Mango Nectar, Researchgate, January 2014, DOI:10.5829/idosi.wjdfs.2014.9.2.1139

Authors:Mohamed Elband, Jazan University, Sherif Abed, Jiangnan University, S S A Gad, Gamal Abdel Fadeel. Helwan University https://www.researchgate.net/figure/Phenolic-and-flavonoids-compounds-identified-in-Aloe-vera-gel_tbl3_271714770

644Illustration Hespiridin molecule, wikipedia,Yikrazuul, Creative commons license, https://en.wikipedia.org/wiki/Hesperidin Figure – uploaded by Alberto Donzelli

645Benefits of Hesperidin for Cutaneous Functions, PubMed, April 2, 2019, Man MQ, Yang B, Elias PM. Benefits of Hesperidin for Cutaneous Functions. Evid Based Complement Alternat Med. 2019 Apr 2;2019:2676307. doi: 10.1155/2019/2676307. PMID: 31061668; PMCID: PMC6466919.,Mao-Qiang Man 1 2, Bin Yang 1, Peter M Elias 2, 1Dermatology Hospital, Southern Medical University, Guangzhou 510091, China.2Department of Dermatology, University of California San Francisco and Veterans Affairs Medical Center, San Francisco, CA 94121, USA., https://pubmed.ncbi.nlm.nih.gov/31061668/

646Hesperidin, wikipedia, last updated October 13, 2021, https://en.wikipedia.org/wiki/Hesperidin

647Antiallergic activity of hesperidin is activated by intestinal microflora, PubMed, August 2004, Lee NK, Choi SH, Park SH, Park EK, Kim DH. Antiallergic activity of hesperidin is activated by intestinal microflora. Pharmacology. 2004 , Aug;71(4):174-80. doi: 10.1159/000078083. PMID: 15240993.,Neung-Kee Lee 1, Seung-Hoon Choi, Sung-Hwan Park, Eun-Kyung Park, Dong-Hyun Kim, School of Oriental Medicine, Kyung Hee University, Seoul, Korea. https://pubmed.ncbi.nlm.nih.gov/15240993/

https://dandhea.wordpress.com/dandhea-book-1/dandhea-book-i/

This is Chapter 7.5.D from Dandhea Book I: Delightful and Delicious Healing from Omega to Alpha

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7.5.D.9.1.e. Hesperidin

Hesperidin is oart of the 5th element in our 7 elements to fight Covid-19. Find the science and the natural food sources here.

This is chapter 7.5.D.9.1.e from Dandhea Book I Delightful and Delicious Healing from Omega to Alpha

The following graph from a study called New Light on the Healthy Function of Citrus Fruits¹, published on PubMed in August 13 2020² shows the activity of Hesperidin, an anti oxidant in citrus fruits, and Vitamin C in combatting SARS-CoV-2: ³

Graphic Depiction of how hesperidin deactivates SARS-CoV-2. ⁴

Hesperidin ⁵

The following table ⁶ shows the hesperidin content of different citrus fruits.

Don’t throw out the lemon peel⁷. It is full of vitamins and polyphenols, so eat some of that every day.

Hesperidin is a flavanone glycoside found in citrus fruits. Its aglycone form is called hesperedin.

There is also Hesperidin in Aloe Vera:

Polyphenol content in Aloe Vera.⁸

And hesperidin is in cocoa

Its name is derived from the word “hesperidium”, for fruit produced by citrus trees. Hesperidin is believed to play a role in plant defense.

In addition to its well-known benefits for cardiovascular function, type II diabetes, and anti-inflammation, recent studies have demonstrated multiple benefits of hesperidin

Hesperidin molecule⁹

for cutaneous functions, including wound healing, UV protection, anti-inflammation, antimicrobial, antiskin cancer, and skin lightening.¹⁰

Chemical formula: C28H34O15¹¹

The antiallergic activity of hesperidin and its metabolite hesperetin were investigated. Hesperidin did not inhibit the histamine release from RBL-2H3 cells induced by IgE. However, its metabolite hesperetin potently inhibited the histamine release from RBL-2H3 cells in duced by IgE and the PCA reaction. ¹²

Hesperidin food sources¹³: blood oranges, clementines, sweet oranges, mandarines, lemons, limes, grapefruits, Aloe vera, cocoa.

References

1Hesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits, PubMed, August 13, 2020, Bellavite P, Donzelli A. Hesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits. Antioxidants (Basel). 2020 Aug 13;9(8):742. doi: 10.3390/antiox9080742, PMID: 32823497; PMCID: PMC7465267, Also published in MDPI,https://www.mdpi.com/2076-3921/9/8/742, The Special Issue “Nutrigenomics and Antioxidant Components of Diet https://www.mdpi.com/journal/antioxidants/special_issues/Nutrigenomics_Antioxidant_Diet, ResearchGate, andPreprint https://www.preprints.org/manuscript/202006.0321/v1

Paolo Bellavite , Department of Medicine, Section of General Pathology, University of Verona Medical School, Strada Le Grazie 8, 37134 Verona, Italy. Alberto Donzelli, Medical Doctor, Scientific Committee of Fondazione Allineare Sanità e Salute, 20122 Milano, Italy. https://pubmed.ncbi.nlm.nih.gov/32823497/

2Hesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits, PubMed, August 13, 2020, Bellavite P, Donzelli A. Hesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits. Antioxidants (Basel). 2020 Aug 13;9(8):742. doi: 10.3390/antiox9080742, PMID: 32823497; PMCID: PMC7465267, Also published in MDPI,https://www.mdpi.com/2076-3921/9/8/742, The Special Issue “Nutrigenomics and Antioxidant Components of Diet https://www.mdpi.com/journal/antioxidants/special_issues/Nutrigenomics_Antioxidant_Diet, ResearchGate, andPreprint https://www.preprints.org/manuscript/202006.0321/v1

Paolo Bellavite , Department of Medicine, Section of General Pathology, University of Verona Medical School, Strada Le Grazie 8, 37134 Verona, Italy. Alberto Donzelli, Medical Doctor, Scientific Committee of Fondazione Allineare Sanità e Salute, 20122 Milano, Italy. https://pubmed.ncbi.nlm.nih.gov/32823497/

3Hesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits, PubMed, August 13, 2020, Bellavite P, Donzelli A. Hesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits. Antioxidants (Basel). 2020 Aug 13;9(8):742. doi: 10.3390/antiox9080742, PMID: 32823497; PMCID: PMC7465267, Also published in MDPI,https://www.mdpi.com/2076-3921/9/8/742, The Special Issue “Nutrigenomics and Antioxidant Components of Diet https://www.mdpi.com/journal/antioxidants/special_issues/Nutrigenomics_Antioxidant_Diet, ResearchGate, andPreprint https://www.preprints.org/manuscript/202006.0321/v1

Paolo Bellavite , Department of Medicine, Section of General Pathology, University of Verona Medical School, Strada Le Grazie 8, 37134 Verona, Italy. Alberto Donzelli, Medical Doctor, Scientific Committee of Fondazione Allineare Sanità e Salute, 20122 Milano, Italy. https://pubmed.ncbi.nlm.nih.gov/32823497/

4This graphic depiction of how hespiridin deactivates SARS-CoV 2 is clearer than those in PubMed,https://pubmed.ncbi.nlm.nih.gov/32823497/ and also copyright free. Antioxidants, EISSN 2076-3921, Published in MDPIHesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits by Paolo Bellavite, Department of Medicine, Section of General Pathology, University of Verona Medical School, Strada Le Grazie 8, 37134 Verona, Italy and Alberto Donzelli, Medical Doctor, Scientific Committee of Fondazione Allineare Sanità e Salute, 20122 Milano, Italy

Author to whom correspondence should be addressed.Antioxidants 2020, 9(8), 742; https://doi.org/10.3390/antiox9080742 Received: July 25, 2020, Revised: August 10, 2020 Accepted: 11 August 2020 / Published: 13 August 2020(This article belongs to the Special Issue Nutrigenomics and Antioxidant Components of Diet)

https://www.mdpi.com/2076-3921/9/8/742

5As hesperidin is the dominant flavanone within oranges, there is a range of levels established within and between sweet oranges, tangerines, and sour oranges [45], although hesperidin is present in highest concentration in the peel.

From: Polyphenols: Mechanisms of Action in Human Health and Disease (Second Edition)

2018, Pages 431-440 , Chapter 32 – The Polyphenolic Compound Hesperidin and Bone Protection, Science Direct, September 28, 2018, https://doi.org/10.1016/C2016-0-04277-8 , Jenalyn L.Yumol⁎†Wendy E.Ward⁎†

⁎Health Sciences, Brock University, St. Catharines, ON, Canada

†Kinesiology, Brock University, St. Catharines, ON, Canada

https://www.sciencedirect.com/topics/medicine-and-dentistry/hesperidin

6Tabel antioxidants Hesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits from the study that was also piublished in PubMed, Hesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits, August 13, 2020, https://doi.org/10.3390/antiox9080742 Hesperidin content (mg/100 mL of fresh juice) in different citrus fruits. Data are from the reviews of Gattuso et al. [22] and, for red orange, of Grosso et al. [23], Figure- uploaded byAlberto Donzelli

https://www.researchgate.net/figure/Hesperidin-content-mg-100-mL-of-fresh-juice-in-different-citrus-fruits-Data-are-from_tbl1_348753907

7To peel or not to peel fruits and vegetables, Scentses4d, March 19, 2021, Anna Elize, https://scentses4d.wordpress.com/2021/03/19/to-peel-or-not-to-peel-fruits-and-vegetables/

8Aloe vera Gel as a Functional Ingredient and Natural Preservative in Mango Nectar, Researchgate, January 2014, DOI:10.5829/idosi.wjdfs.2014.9.2.1139

Authors:Mohamed Elband, Jazan University, Sherif Abed, Jiangnan University, S S A Gad, Gamal Abdel Fadeel. Helwan University https://www.researchgate.net/figure/Phenolic-and-flavonoids-compounds-identified-in-Aloe-vera-gel_tbl3_271714770

9Illustration Hespiridin molecule, wikipedia,Yikrazuul, Creative commons license, https://en.wikipedia.org/wiki/Hesperidin Figure – uploaded by Alberto Donzelli

10Benefits of Hesperidin for Cutaneous Functions, PubMed, April 2, 2019, Man MQ, Yang B, Elias PM. Benefits of Hesperidin for Cutaneous Functions. Evid Based Complement Alternat Med. 2019 Apr 2;2019:2676307. doi: 10.1155/2019/2676307. PMID: 31061668; PMCID: PMC6466919.,Mao-Qiang Man 1 2, Bin Yang 1, Peter M Elias 2, 1Dermatology Hospital, Southern Medical University, Guangzhou 510091, China.2Department of Dermatology, University of California San Francisco and Veterans Affairs Medical Center, San Francisco, CA 94121, USA., https://pubmed.ncbi.nlm.nih.gov/31061668/

11Hesperidin, wikipedia, last updated October 13, 2021, https://en.wikipedia.org/wiki/Hesperidin

12Antiallergic activity of hesperidin is activated by intestinal microflora, PubMed, August 2004, Lee NK, Choi SH, Park SH, Park EK, Kim DH. Antiallergic activity of hesperidin is activated by intestinal microflora. Pharmacology. 2004 , Aug;71(4):174-80. doi: 10.1159/000078083. PMID: 15240993.,Neung-Kee Lee 1, Seung-Hoon Choi, Sung-Hwan Park, Eun-Kyung Park, Dong-Hyun Kim, School of Oriental Medicine, Kyung Hee University, Seoul, Korea. https://pubmed.ncbi.nlm.nih.gov/15240993/

13Hesperidin food sources, Dandhea, May 30, 2022,

This is chapter 7.7. from Dandhea Book I Delightful and Delicious Healing from Omega to Alpha

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