By Health State

Overview of Nutrients |How Nutrients Work | By Nutrients | By Health State | Cell Regeneration

Brain and nervous system

Brain atrophy

  • Brain Atrophy is attributed to a nutrient-poor diet.
  • The B vitamins (1, 2, 3, 5, 6, 12); vitamins E and C; omega-3s; and all the essential amino acids can slow brain atrophy, preventing cognitive decline and maintaining the normal size brain.

Impaired brain signaling via neurotransmitters

  • Choline, vitamin B6, B12, riboflavin, vitamin C and certain amino acids (tyrosine and tryptophan) are needed to synthesize neurotransmitters, which are brain chemicals that communicate information throughout the brain, affecting mood, sleep, concentration, and body weight.

Slowed regeneration of brain tissue

  • Essential amino acids (L-leucine, L-lysine, L-tyrosine, L-tryptophan, L-phenylalanine, L-isoleucine, L-valine, L-arginine, L-methionine, L-cysteine, L-threonine, L-histidine) have been shown to produce new brain tissue.

Phosphatidylserine and dementia

  • PS is a major component of brain cell membranes and is involved with brain cell growth and communication. It is so well absorbed and used by the body that it can slow, halt, or reverse structural damage in the brain.
  • PS has been studied extensively, where it has been shown to improve many aspects of memory and is found to make it less likely that dementia will develop.
  • The benefits of PS are scientifically sound enough that the FDA granted it a Qualified Health Claim, which means that products containing PS may include a claim of benefit for treating the disease, dementia.

Oxidative stress and brain damage

  • Vitamins A, B, C E, zinc and selenium are anti-oxidants and have shown to counter act brain oxidative stress and the theory of free-radical aging.
  • Other non-essential nutrients that further protect the brain and maintain cognitive function with aging: acetyl-l-carnitine, alpha-lipoic acid, N-acetylcysteine, coenzyme Q10.

Plaque build-up

  • Epidemiological studies indicate that moderate consumption of red wine may lower the risk for Alzheimer’s dementia.
  • Moderate wine consumption may be an effective way to preserve nerve function and prevent memory loss seen in Alzheimer’s disease.
  • Most of the focus in red wine is on a natural compound in it called, quercetin. Since quercetin can cross into the brain cells, it may also interfere with the formation of a build-up of plaque seen in patients with Alzheimer’s disease.

Brain cell deterioration – memory, focus & concentration

  • One in three seniors die with some form of dementia. It is a growing problem tied to diet, and is now also referred to as diabetes 3
  • Maintenance of healthy memory, focus, and concentration is related to regularly consuming a diet rich in vitamins C, E, B12, B6, E, D, folic acid, pantothenic acid, thiamin, riboflavin, and niacin; minerals chromium, selenium, zinc; and omega-3 fats.
  • These nutrients slow brain aging and reduce the risk of impaired cognition.

Bones, joints, arthritis


  • Almost a quarter of the adult population have arthritis.
  • Scientists have made a number of recent research advancements in the role of diet and nutrition for treatment of sore joints, commonly known as arthritis. Today, we understand the connections among arthritis, diet, healthy bodyweight, and immune function.
  • Diets that are lower in fat, especially saturated fats, have been shown to put less “wear and tear” on the joints.
  • Maintaining a healthy body weight is an important factor in overall health and in fighting arthritis.
  • Diets with a balance of all essential nutrients are important to maintain joint health. In particular, calcium and vitamin D are vital components of any nutrition plan, especially for people with joint problems.
  • Some studies have shown that omega-3 and omega-6 fats are beneficial in the treatment of some forms of arthritis.

Bones - skeletal

  • Our bones support us and allow us to move. They protect our brain, heart, and other organs from injury.
  • Bones store minerals such as calcium and phosphorous, which help keep them strong. Minerals are release into the body when we need them for other uses.
  • Vitamin D is needed to drive the calcium into the bones.
  • Eat nutrient-dese foods, especially rich in calcium, vitamins D and K, the B vitamins, omega-3s, zinc, and selenium.
  • Protein is important as well as getting plenty of exercise.


  • 44 million people over the age of 50 years have low bone mass (i.e., osteopenia and osteoporosis), which increases the risk of bone fractures.
  • Osteoporosis, loss of the inside contents of bones leading to weakening, is not an inevitable part of aging.
  • Eating nutrient-dense foods especially rich in calcium, magnesium, and vitamins D and K, getting plenty of exercise, and having good health habits help prevents osteoporosis. Otherwise, bones can become weak and even break. Broken bones (called fractures) hurt and sometimes need surgery to heal.
  • A plant-based diet seems to be beneficial compared to one rich in meats, and a low sodium diet preserves bone mass. Other nutrients that prevent bone loss include potassium, omega-3 and -6 fats, whey protein, vitamin C, B vitamins, olive oil, zinc, copper, and magnesium.
  • Food fortified may help increase intake of these nutrients and reduce bone loss.


  • Diets that are lower in fat, especially saturated fats, have been shown to put less “wear and tear” on the joints.
  • Meals should include a balance of all essential nutrients to maintain joint health. In particular, calcium and vitamin D are vital components of any nutrition plan, especially for people with joint problems.
  • Maintaining close to an ideal body weight helps preserve healthy joints with aging.

Muscles and Energy

Muscles - building

  • Adding muscle mass in adulthood requires exercise but certain nutrients have been shown to promote muscle growth.
  • Protein, like whey protein and the branched-chain amino acids (i.e., leucine, isoleucine, and valine) support muscle growth and fat burning.
  • Other nutrients support muscle building: essential amino acids, omega-3s and vitamin D.

Muscles - maintaining

  • Diets with a blend of carbohydrate, fat, and protein maintain muscle mass during weight loss.
  • Proteins from milk (i.e., whey and casein) are particularly effective.

Combat sarcopenia

  • Regular exercise and eating ample calories and protein arrests muscle atrophy, known as sarcopenia.
  • Dairy products, especially whey protein, essential amino acids, omega-3s fats and vitamin D calm the immune system, which helps prevent muscle loss and weakness.

Loss of muscle mass with aging

  • Regular exercise and eating ample calories and protein arrests muscle atrophy.
  • Dairy products, especially whey protein, and omega-3s fats and vitamin D, which calm the immune system and help prevent muscle atrophy.


  • One fifth of the population have reported to have profound fatigue that interferes with living a normal life.
  • A diet that provides energy has: adequate protein and a balance of carbohydrate and fat including all essential nutrients but particularly iron, the B vitamins, vitamin C, zinc, magnesium, and calcium.
  • Hydration with water and sodium and potassium is needed to maintain body fluids and energy levels.
  • Whey protein, with or without leucine enrichment, is particularly useful.
  • Don’t skip breakfast.
  • Limit processed carbohydrate-containing foods, and especially sugar.
  • Snacks should include protein, a little fat, and some fiber.

Women’s health through the lifecycle and reproduction

Women’s Health

  • Antioxidants, vitamins A, C, and E (slow aging); vitamins B6, B12, and folic acid (brain function and make red blood cells); and calcium, phosphorus, and vitamins D and K (bone support)
  • Maintaining a healthy body weight with nutrient-dense foods


  • Support pregnancy with all essential nutrients found in a pre-natal vitamin, but especially important are: folate, iron, which is better absorbed with vitamin C, omega-3 fats, calcium, and vitamin D.


  • Calcium, vitamin D, and soy protein (bone health); fiber (satiety and regularity); essential nutrients for satiety, limiting calorie intake (control body weight).
  • For delaying menopause, low amounts of salt, saturated, and trans fat, and include omega-3s and -6s (protect the heart).


  • Include: calcium and vitamin D (bone health); fiber (satiety and regularity); essential nutrients for satiety (control bodyweight); omega-3s and -6s (protect the heart), and antioxidants to protect the cells in the body.
  • Limit intake: salt, sugar, refined carbohydrates, red meat, and saturated, and trans fat.
  • Adequate protein from soy or dairy proteins and iron are key, especially at breakfast.


  • Women. Need all essential nutrients, especially iron, folic acid, and antioxidants like vitamin C and beta-carotene. Maintain healthy body weight; obesity is problematic. Losing weight with a balanced diet with refined grains and low sugar led in increased number of pregnancies and improved ovulation cycles. Avoid trans fat and include healthy fats (monounsaturated) like from olive oil and include low-fat dairy proteins and fiber.
  • Men. Improvements were shown with the B vitamins, selenium, and zinc.


  • About 40 million women are post-menopausal, and diet is an important element to help manage life changes.
  • A mixed diet (not low-fat/high carbohydrate) protects the heart.
  • Limit saturated fats from dairy and meat.
  • An essential nutrient-rich diet can produce 10% weight loss, while preserving bone mass and reducing metabolic syndrome risk.
  • Calcium and vitamin D support bones and joints.
  • Avoid too much salt, as it can dampen mood.

Anti-aging and beauty (hair, skin, nails)


  • Chronic diseases like heart disease, diabetes, cancer, dementia, and osteoporosis accelerate aging.
  • To slow aging, consume: antioxidants (vitamins C and E, zinc, selenium); omega-3 fats (which lower blood pressure); all essential nutrients to avoid weight gain (excess body fat heightens the immune response); support healthy bones (calcium, vitamin D, magnesium, potassium); low amounts of saturated and trans fats (to avoid dementia and heart disease); and control blood sugar swings (high-quality protein, low sugar, and fiber).

Hair, Skin, Nails

  • Essential nutrients are required for hair growth, smooth and glowing skin, and strong nails.
  • Other nutrients that offer protection are vitamins A, C, and E, and zinc and selenium. Vitamin C is especially important for collagen formation.


  • Nails are part of the 37 trillion cells and require nutrient dense foods.
  • One amino acid, cysteine, is needed to above all for proper nail growth and strength.
  • Take protein along with zinc so that absorption is enhanced.
  • The B vitamins, especially biotin and folate, have been shown to boost nail growth.
  • Be sure that your diet includes some healthy fats like omega-3s and omega-6s, which promote the absorption of the fat-soluble vitamins, A, E, D, and K – all of which are needed for a healthy body and nail growth.
  • The minerals selenium and copper aid in the production of collagen and can boost nail growth.


  • The most important treatment for radiant skin is nourishing the body’s cells with essential nutrients
  • The high sugar content in many processed foods wreaks havoc with the layers of the skin, leading to skin problems.
  • Some essential nutrients prevent and reverse oxidative damage from the sun: vitamins A, C, and E, and zinc and selenium. Vitamin C is especially important for collagen formation.
  • Omega-3s help prevent the appearance of dark spots and wrinkles, and keep the skin more hydrated.
  • Specific actions: vitamin A (wrinkles), niacin (reduce redness), vitamin C (age spots), vitamin E (moisture), and vitamin K (dark circles under the eyes).


  • Hair thinning or loss effects the majority of the population: By age 35 years, 2/3 of men will experience hair loss, and by age 50, 85% will. For women, thinning hair happens in 25% of a younger age group, and 50% have thinning hair by age 65 years of age.
  • Healthy hair is tied to diet.
  • Hair stands are part of the 37 trillion cells and require nutrient dense foods.
  • Iron, copper, and zinc help hair follicles to grow, so be sure to get them daily. Always take iron with vitamin C to boost absorption.
  • Several studies have found that vitamin D may help activate hair growth.
  • Protein is key to promote cell growth and repair, including hair strands. The amino acid lysine is particularly important. Get at least 50 grams each day.
  • Omega-3 fats make the hair silky and shiny.
  • All vitamins are important for hair growth, but the B vitamins including biotin are most important.

Wound healing

Wound Healing

  • Wounds occur all through life, and the body is designed to heal itself.
  • Minor scrapes and cuts – particularly with children but happens to most adults; diet is important to healing.
  • There are 48 million surgical procedures each year in the U.S. If people make it out of the operating room, the #1 reason people do not heal, is poor nutrition after they leave the hospital.
  • Nearly 5 million people have chronic wounds and many reside in nursing homes where diet is especially important to healing.
  • All vitamins and minerals are needed for wound healing, but particularly key are the anti-oxidants like vitamins A and C, zinc, and selenium.
  • Also, protein rich in arginine, free amino acids, glutamine (as glutamic acid), along with folate, iron, copper, vitamins B12 and B6 are beneficial to heal wounds.
  • Omega-3 fats also help control the immune response and promote faster wound healing

Weight loss

Overweight and obesity

  • About 70% of the population aged 20 years and older are overweight, and nearly 40% of those are obese. Being overweight is a major cause of many health issues.
  • A full complement of all essential nutrients, including vitamins, minerals, and essential amino acids, induces satiety leading to significant weight loss.
  • Protein is important to be consumed at each meal and snack
  • Consuming a diet with a balance of carbohydrate, protein, and fat is the best way to lose weight.

Diabetes & Metabolic Syndrome


  • Diabetes has become a health epidemic, with half of the population has diabetes either diagnosed or undiagnosed.
  • The major cause of diabetes is related to a poor diet and it can be treated with a good diet.
  • Four recommendations of a good diet”
  • (1) Carbs are a necessary part of the diet, but they should be in the complex form (e.g., milk, grains) rather than as sugar. Complex carbohydrates are better for you because they take longer for your body to digest than sugar.
  • (2) Fiber helps with digestion and blood sugar control, and reduces the chances of developing heart disease or high blood pressure. It’s best to get fiber from food.
  • (3) Choosing healthy fats (omega-3s and omega-6s) is desirable to reduce heart disease risk over saturated and trans fats, which increase risk.
  • (4) Salt can raise blood pressure and should be limited.

Metabolic Syndrome

  • Over one-third of adults have metabolic syndrome. It is worse for seniors, where over 50% of those over 60 years old have metabolic syndrome.
  • Metabolic syndrome is a well-defined cluster of body measurements that when present, increase the risk of heart disease, diabetes, and stroke.
  • Exercise helps with weight loss and lowering blood pressure, cholesterol, and blood sugar levels.
  • A healthy diet is low in saturated and trans fats, salt, and sugar. It should be rich in low-fat dairy products, seafood for omega-3s, fiber, and nutrient-rich from whole grains, fruits, and vegetables.
  • The diet should have a good balance between carbohydrate and protein, as well as contain monounsaturated fats, like those found in olive oil.
  • Weight loss improves every aspect of metabolic syndrome and is facilitated by essential nutrients that promote satiety.

The immune system, immune response, and Oxidative Stress

Immune Strengthening

  • Good nutrition is essential to promote a strong immune system, which may offer protection from seasonal illness such as the flu and common cold, as well as other health problems including arthritis, allergies, abnormal cell development and cancers.
  • Protein is a key part of the body's defense mechanism.
  • Vitamin A helps protects against infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy.
  • Vitamin C stimulates the formation of antibodies and boosting immunity. Vitamin E works as an antioxidant, neutralizing free radicals and improving immune function. Zinc helps the immune system work properly and may help wounds heal.
  • Other nutrients: vitamin B6, folate, selenium, iron, and fiber are immune system boosters.

Oxidative Stress

  • Everything we do – breathing, digesting food, moving, and even aging – uses oxygen. Sometimes, too much oxygen or poor quality air (city living) builds up in the body and turns into a toxin. This excess is referred to as oxidative stress.
  • Oxidative stress leads to the development of chronic and degenerative illnesses such as cancer, autoimmune disorders, rapid aging, cataracts, rheumatoid arthritis, cardiovascular disease, and neurodegenerative diseases like Alzheimer’s disease.
  • Consume antioxidants vitamins A, C, E, beta-carotene, zinc and selenium, and omega-3 fats.

Immune Response

  • A heightened immune response is a major cause of many disease states and is particularly associated with heart disease, stroke, and diabetes.
  • Heart/stroke: The body perceives a build up of plaque in the arteries as abnormal. In response, the body’s immune defenses over-react to try to get rid of it. The result could be a heart attack or stroke, from a blood clot.
  • Critical to control immune response that affect the heart: avoid cigarette smoking, lower blood pressure and LDL [bad] cholesterol) .
  • Diabetes: People with type 2 diabetes don't produce enough insulin or their bodies can't use the insulin adequately. 
  • Insulin promotes obesity and the accumulation of fat around the belly and on major organs in the abdomen. These fat cells can produce chemicals that lead to a heightened immune response.
  • Many chronic diseases (e.g., heart disease, diabetes, arthritis) develop from a heightened immune response.
  • Nutrients that control immune responses: vitamin D, magnesium, omega-3s, antioxidants like vitamins C and E, high quality protein containing arginine (a nitric oxide stimulus, which aids circulation), and glutamine (fuel for your body's immune response, promotes wound healing, and provides energy for intestinal cells).
  • Avoid these foods that make immune function worse: most processed foods that are high in unhealthy fats (including saturated and trans fats), and those with added sugars, preservatives and refined carbohydrates.

Children’s growth and development

Child development – mental & physical

  • Nutrient-dense foods that contain all the vitamins, minerals, and essential amino acids and fat to support growth to the fullest potential and mental capacity to the highest ability.


Heart disease

  • Heart disease is the #1 cause of death in the U.S.
  • Regardless of genetic risk for heart disease, a healthy lifestyle reduces risk. This includes: no smoking or obesity, physical activity at least once a week, and a healthy diet. High risk people cut their risk in half for heart disease by adopting three of the four of these lifestyles.
  • The heart is critical to life: it pumps blood, supplying oxygen and critical nutrients to all our body’s tissues, and facilitates removing wastes like carbon dioxide
  • Poor nutrition is a major contributor of heart disease, especially related to heart attacks.
  • Nutrient-dense foods (rich in vitamins, minerals, proteins within a few calories) promote heart health by controlling body weight, cholesterol levels, and blood pressure
  • The heart needs all essential nutrients but especially: antioxidants (e.g., vitamins C and E, zinc), potassium, omega-3s, high-quality amino acids (protein) and fiber.
  • To keep healthy blood pressure and cholesterol levels avoid: excess sugar and salt, foods high in saturated fats, and no trans fats
  • The heart requires fluid each day, but sometimes doctors restrict it in some patients with heart disease.
  • The heart is a muscle and needs high quality protein, rich in essential amino acids, to function properly.

High cholesterol levels

  • More than 30% of adults have high cholesterol levels and diet is a major cause. Studies have shown certain diets and nutrients can lower cholesterol.
  • Include dietary fiber, omega-3s and -6s, and all essential nutrients to control body weight to lower cholesterol.
  • Specific nutrients that lower blood cholesterol are: omega-6 and -3 fats, found in seafood and vegetables oils; fiber; whole grains like oats, and fruits and vegetables, rich in anti-oxidants
  • Avoid saturated and trans fats from coconut and palm oil, fatty meats like red meat, full-fat dairy products, and fast foods like hamburgers, fried chicken, and tacos.


  • Strokes are the fifth leading cause of death.
  • 80% of strokes are preventable and dietary changes can help reduce risk.
  • Limit salt; avoid high-cholesterol foods, such as burgers, cheese, and ice cream; and eat nutrient-dense foods like fruits and vegetables, whole grains, and dairy products.
  • Get omega-3s from seafood or plant oils like flaxseed.
  • Exercise — at least 30 minutes is beneficial.
  • Consuming nutrient-dense foods promotes weight loss, which further lowers risk.

High Blood Pressure

  • Almost 30% of adults have high blood pressure and diet is a major cause. Studies have shown certain diets and nutrients can lower blood pressure.
  • Left untreated, high blood pressure could cause: heart damage: heart attacks, heart disease, stroke, kidney damage, vision loss, erectile dysfunction, and memory loss
  • Nutrient-dense foods allow for repair of all blood vessels, maintain healthy heart function, and promotes weight loss, which will result in lowering of blood pressure.
  • Limit foods and beverages high in calories but low in nutrients. Also, limit the intake of salt, sugar and saturated and trans fats, while increasing the amount of omega-3s.
  • Foods that provide more potassium than salt lower blood pressure.
  • Omega-3s and whey protein lower blood pressure, and dairy proteins improve blood flow.
  • Other foods have been shown to lower blood pressure: flax seeds and seafood, rich in omega-3s; dark chocolate; olive oil; and whole grains.


Pulmonary issues

  • 24 million people have COPD and half of these don’t know it.
  • Lung constriction from COPD or asthma improves with smaller meals, each consisting of: low carbohydrate, moderate protein, and dietary fiber.
  • Too much sugar, salt, saturated fat and trans fats worsen breathing.

COPD (Chronic Obstructive Pulmonary Disease)

  • 12 million adults have COPD, and about 15% never smoked, indicting that it is also related to other environmental factors (e.g., air pollution, second-hand smoking).
  • Eating a diet with fewer carbohydrates and more fat helps make breathing easier
  • Limit sugar intake and get adequate fiber of about 20-30 grams each day.
  • At least two times each day, consume high quality protein.
  • Limit saturated and trans fats and increase your intake of healthy fats.
  • Get adequate vitamins and minerals and limit sodium intake.

Digestive health and disease

Digestive system

  • A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated.
  • Consume both types of fiber: soluble, which serves as a food for the probiotics in the intestine (i.e., good bacteria); and insoluble, which can’t be digested and goes right through you.
  • Limit foods that are high in fat, because they slow down digestion and cause indigestion and bloating.
  • Try to eat meals and snacks on a schedule; aim to sit down for breakfast, lunch, dinner, and snacks around the same time each day.
  • Stay hydrated, because water helps dissolve foods allowing an easier passage


  • About 20% of adults have heart burn or gastric reflux.
  • Responsible for facilitating the digestion of protein-containing foods. Enzymes are released upon entry of food into the stomach, and protein is broken down to a form that is easier absorbed by the small intestine.
  • Sometimes, the acid in the stomach builds up too much and erodes its inner lining causing an ulcer. A more serious condition, stomach cancer, can arise but it not very common.
  • The stomach is the gatekeeper for allowing foods and beverages to go to the intestine. Eating too much, especially protein-rich foods, too quickly puts significant stress on the stomach.

Small intestine

  • Most of the food and water that is consumed is absorbed in the small intestine, which is about 20 feet long.
  • Nutrients that promote gut health include: probiotics like from yogurt; fruits and vegetables that contain vitamins, mineral, fiber, and water; and omega-3s from seafood, plant oils, and seeds and nuts.


  • 10% of adults have liver disease.
  • Drinking water and avoiding processed foods helps the liver detoxify the blood. Also include: the antioxidants vitamins C and E, zinc and selenium, and all of the B vitamins, and.
  • If you already drink alcohol, continue to do so, but in moderation.

Elimination (kidneys and colon)


  • About 20% of population has chronic constipation.
  • The lower end of the intestinal track (i.e., colon) is responsible for ridding the body of solid waste. Many people have trouble and develop constipation.
  • In order for food to pass through the colon and avoid constipation, it is best to consume a diet rich in fiber and water. When you eat foods that have a lot of fiber, the extra bulk helps keep stools soft and speeds digestion.
  • Stay hydrated.
  • Problems can arise related to digestion, constipation, and irritable bowel syndrome, which presents as both constipation and diarrhea intermittently.


  • 14% of the population has kidney disease, and it is the 9th leading cause of death.
  • Vitamins, especially the antioxidants, minerals, and omega-3 fats each day
  • Consuming too much salt isn’t good for the kidney or for the heart.
  • Maintain a healthy weight.

Irritable Bowel Syndrome (IBS)

  • 10-15% of adults have IBS
  • IBS presents as both constipation and diarrhea intermittently.
  • Treatments are lifestyle, diet, and stress management.
  • Eliminate gas-producing foods: carbonated beverages, raw fruits, and some vegetables (e.g., broccoli, cauliflower, and cabbage.
  • Avoid gluten and lactose
  • For constipation, high-fiber foods or supplements may be helpful. For diarrhea, over-the-counter medications may be required.

Chronic disease risk and cancer


  • 40% of the population will be diagnosed with cancer in their life time.
  • Some of the most common cancers like of the breast, colon and esophagus are related a lifetime of consuming poor diets and being overweight.
  • Other, less common cancers, are related to excess body weight: multiple myeloma, and cancers of the gastric cardia, rectum, biliary tract system, pancreas, endometrium, ovary, and kidney. Diet is very important in the risk of developing these cancers.
  • Cancer risk is increased 20-50% in overweight people and 50-80% in those who are obese.
  • Foods that increase cancer risk: red meat and processed, saturated and trans fats, added sugar, and salt.
  • Specific nutrients related to reducing cancer include: fiber, vitamin D, and folate.

Disease risk reduction

  • At least 80% of chronic diseases are related to lifestyle choices and thus controllable.
  • Lifestyle changes could eradicate most cases of heart disease, stroke, diabetes, and some cancers (i.e., colon, breast) in the Western world.
  • Healthy lifestyle means: not smoking, maintaining a healthy body weight, physical activity, and consuming a healthy diet.
  • A healthy diet consists of: consuming nutrient-dense foods like from fruit, vegetables, and whole grains, assuring adequate intake especially of potassium and folic acid; replacing saturate and trans fats with fats rich in omega-3s and -6s; limit sugar and any high calorie foods.


  • Obese individuals are at increased risk of these conditions compared to normal weight people of the same age: high blood pressure, heart disease, death from any reason, depression, some cancers (e.g., breast, colon), poor quality of life, and limited physical activity.
  • Weight loss using nutrient-dense foods promotes satiety leading to a medically-significant weight loss thereby reducing the risk of the aforementioned-associated chronic conditions.

Lifestyle issues (sleep, mood, libido, recovery from tough night out


  • 50-70 million adults experience sleep difficulty, and diet can be important.
  • Vitamin B6 boosts melatonin levels to help you fall asleep
  • Natural carbohydrates from blunts blood sugar swings; potassium and calcium aid sleep
  • Avoid caffeine, alcohol, spicy and acidic foods, and eating anything too close to bedtime
  • Tryptophan (found in high quality proteins) helps the body make serotonin, which is a neurotransmitter that helps control sleep patterns and appetite

Sexual dysfunction: Men

  • Erectile dysfunction is the most common sexual dysfunction in men and related to diet.
  • An average of 50% of males have erectile dysfunction issues. The percentage is lower when a male is in his 40s, but increases as he approaches 70 years of age.
  • Symptoms include: trouble getting an erection, trouble keeping an erection, and reduced sexual desire.
  • The cause is related to the brain, hormones, emotions, nerves, muscles and blood vessels.
  • Erectile dysfunction is related to poor blood flow, which is typically caused by other health issues like high blood pressure and cholesterol levels. Without treatment of these heart-related issues, blood flow will continue to be low and libido will not improve. Weight loss will help lower blood pressure and cholesterol levels.
  • Diabetes, heart disease (e.g., clogged blood vessels limiting blood flow), high blood pressure, and obesity might be linked to ED.
  • Make sure that the diet provides the amino acid, L-arginine that may help the body make nitric oxide, which has been shown to improve erections.
  • While people should consult with a doctor, diet can help assure that blood flow is adequate, which is a critical element of erections.
  • Non-medical treatments that might help: quit smoking, lose weight, increase physical activity, reduce excess alcohol consumption and consider couples counseling.

Sexual dysfunction: Women

  • One-third of women aged 18-59 years of age have low libido.
  • Women have low libido from: job stress, partner performance problems, lack of emotional satisfaction with the relationship, the birth of a child, depression, and becoming a caregiver for a loved one.
  • Pre-menopausal women may need iron.
  • Being overweight is an issue for women. Excess body fat lowers testosterone levels, leading to low libido. Weight loss can help correct this.


  • 7% of adults have depression (16 million people), and many more suffer from mood swings that are not clinically labeled as depression.
  • There is a connection between nutrition and depression.
  • A diet rich in whole grains, fruits, vegetables, fish, nuts, and healthy fats is associated with lower rates of depression and anxiety disorders.
  • Nutrient-dense diets improve mood, and especially these nutrients: the antioxidants vitamins A, C, and E, and selenium as well as the B vitamins, vitamin D, fiber, and healthy fats (i.e., omega-3s)
  • Fiber, especially soluble fiber, promotes the growth of healthy bacteria, and may lessen depressive
  • The amino acids tryptophan, tyrosine, phenylalanine, and methionine serve as precursors for mood-regulating neurotransmitters, and thus are often helpful in treating many mood disorders including depression.

Recovery from a tough, long night out

  • The body feels poorly after a tough night because it gets loaded with damaging toxins.
  • Healing the damage requires a healthy source of carbohydrates, proteins, fats, and essential nutrients.
  • Essential nutrients that are destroyed by alcohol and need replenishment: thiamin, niacin, pantothenic acid, folic acid, B6, B12, and zinc.
  • Essential nutrients that improve the way you feel the next day: vitamin C, calcium, magnesium, zinc, iron, manganese, potassium, chromium, and omega-3s.

Eyes: health and disease (cataracts, macular degeneration)

Healthy eyes

  • The National Eye Institute and other vision experts note that a healthy diet is an important factor in eye health.
  • Certain nutrients with antioxidant properties are beneficial. These include: beta-carotene, lutein and zeaxanthin, and vitamins C and E. Zinc and omega-3 fatty acids are also important for eye health.
  • Foods rich in these nutrients are: vegetables (e.g., kale, collard greens, peppers, broccoli); fruits (e.g., peaches, blueberries, oranges); sources of zinc (e.g., lamb, bulgur, lean beef, fortified breakfast cereals); and omega-3 rich foods (e.g., salmon, herring, tuna, walnuts, canola oil, roasted soybeans)
  • Maintain a healthy weight. Being overweight or obese increases your risk for developing diabetes, high blood pressure and cardiovascular disease. Each of these conditions can damage small delicate vessels found in the eye and potentially lead to vision loss.

Cataracts and macular degeneration

  • About 25% of adults (40 million) over the age of 40 years have eye diseases: cataracts, macular degeneration, retinopathy (caused by diabetes), and glaucoma. And diet is important.
  • Maintain ideal body weight
  • Avoid sugar, consume a nutrient-rich diet especially lutein, zeaxanthin, vitamins C and E, folate, and zinc – all support healthy eye function.

Cell regeneration

Cell regeneration

  • Cell regeneration captures the essences of the life cycle of humans. The human body was designed to live a healthy existence. Poor nutrition slows down cell regeneration, producing rapid aging, mainly due to the increase in chronic diseases. Good nutrition encourages cell regeneration and healthier living, free of disease.
  • The body’s cells die off and grow new ones to replace them all the time but at different rates. This is referred to as cell regeneration.
  • All cells need essential nutrients (vitamins, minerals, and protein). These nutrients need to be consumed daily, as regeneration occurs all the time.
  • Cells that are active regenerate quickly: white blood cells (2-4 days); intestine (4 days); and even the taste buds (8-12 days). Each month, you can see that hair, skin, and nails regenerate and grow.
  • Fat cells only regenerate every 8 years, which explains why weight loss is so difficult.
  • Certain nutrients are needed in greater amounts for cell regenerations: biotin for nails; zinc and folic acid for reproductive organs; vitamin A and fiber for GI tract; and protein, B6, and vitamin E for blood cells.

Occasional Soreness

Intermittent Achiness 

  • The Institute of Medicine states that about 40% of the population has chronic pain, which limits mobility and function, adds emotional stress, and reduces the quality of life.
  • Essential nutrients are required by the body for healing.
  • A diet rich in essential nutrients and low in sugar promotes weight loss and may be of benefit to people with gout, a form of arthritis.
  • Chronic headache sufferers benefited from a diet rich in omega-3s and -6s, and low in saturated and trans fats.
  • Children with intermittent growing-related aches and soreness benefited from vitamin D.
  • People with fibromyalgia benefited from consuming a mostly raw, vegetarian diet, rich in essential nutrients.
  • A proprietary blend of nutrients (e.g., choline, tryptophan, serine, arginine) helped people with occasional back aches.

Oral health: teeth and gums

Tooth and oral health

  • Diet is a major cause of tooth decay and gum disease.
  • Most importantly is sugar from foods and beverages, which is a major cause of tooth decay. Americans consume about 129 grams of sugar day and the recommended amount is 50 grams.
  • One misnomer is the body does not recognize added sugar any differently than naturally formed sugar (except High Fructose Corn Sugar).
  • In addition, essential nutrients are important to keeping the mouth’s and gum’s cells healthy.

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