Fatty Acids

Vitamins

Minerals

Folic Acid (or Vitamin B9)
(stimulates digestion;
works with B12 and C to digest and utlize proteins;
helps produce red blood cells;
helps prevent neural tube defects;
essential to synthesis of protein)
Sources: liver, wheat germ, papaya, leafy green vegetables--especially wild greens, which are often a richer source of vitamins than cultivated greens!

B Complex
(thiamine, niacin [a stronger form of niacin, like the strong form of folic acid, may protect cells from damage on a one-time basis], riboflavin, B6, B9--folic acid--see left [a stronger form of B9, which can enter and save healthy cells from drug overdoses or the toxic effects of treatment is 'leucovorin rescue,' B12; pantothenic acid and vitamin B7--biotin, are discussed below)
(helps blood carry oxygen to brain, muscles;
aid in the metabolism of amino acids and neuro-transmitters;
provides nutrients for immune system proteins;)
Sources: Chicken and fish, clams, oysters, brewer's yeast, tempeh (fermented soybean), seaweed, whole grains

Iron
(carries oxygen to the brain with the assistance of B vitamins; helps the blood carry oxygen in general (how do you think it does this?--
Check out "Hot Hands™" [oxygen is a major catalyst for the metabolism])
Sources: Cod liver oil, cast iron cookware

Vitamin C
(anti-oxidant;
helps circulation;
helps immune function;
essential for the absorbtion of iron!)
Sources: strawberries, acerola berry, elderberry, citrus fruits, tomatoes

Potassium
(Potassium gluconate)
(helps maintain body temperature;
helps maintain electrolyte balance;
prevents fluid loss
helps prevent high blood pressure;
helps maintain the muscles near the bone,
including the heart, also the kidneys!) Sources: grapes, citrus fruit, bananas, avocados, seafood

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Vitamin D
(essential to bones;
metabolism of calcium; may help with some skin diseases;
according to Florida State University,
"Epidemiological evidence suggests that there may be a correlation with increased exposure to sunlight with decreased risk of colon, breast and prostrate cancer. Whether this is due to increased production of vitamin D in the skin remains unknown.";
metabolized in liver--so liver disease may deplete it!!!)
Sources: cod liver oil, fish oils, sunshine

Phosphorous
(essential to bones)
Sources: bone meal

Calcium
(calcium carbonate, calcium citrate, calcium absorbate are some of the most easily absorbed forms)
(essential to bones
helps heart function)
Sources: milk, coral, shells, vegetables, especially green leafy vegetables (spinach excepted)

Omega fatty acids
(essential to heart function;
may help prevent prostrate cancer;
possibly reduce inflammation of adispose;
anti-oxidants;
may help increase birth weight;
may sometimes be important in brain development!)
(See Pam Rotella.com's information on 'good fats'.) Sources: cod liver oil, fish oils, salmon, flax seeds (all sources of the omega 3 fatty acid; the last of these are one of the best sources of the omega 3 fatty acid, alpha lipoic acid; they are also sources of the omega 6 fatty acid), raw sunflower seeds, sunflower seed oil, olive oil, grape seed oil, borage oil, pine nuts, chicken (sources of omega 6, lineolic acid, which must be converted to gamma lineolic acid; borage oil contains gammar lineolic acid with no need for conversion), peanuts, avocado, acai berries (a source of omega 9)

(Note: fats--and the ability to metabolize them--are essential to the absorbtion of fat-soluble vitamins, including vitamins A, D, and E! Adipose may regulate the ability to metabolize fat: Dr. Jean-Philippe Bastard of Hopital Tenon, Paris, and colleagues suggested "that adipocytokines secreted by adipose tissue may regulate fat metabolism, lipid and glucose homeostasis and insulin sensitivity" (2003, AIDS, 17:1503-1511) reported David Douglas in Medscape/Reuters Health July, 2003
fat-soluble vitamins are processed by the liver, and liver problems can impair your ability to absorb/metabolize these!)

Vitamin E
(anti-oxidant;
may support immune system;
helps heart function;
may help prevent prostrate cancer;
prevents anemia;
may help reduce oxidation of liver?)
Sources: grape seed oil, sunflower seed oil
(Note: absorbtion of fats into lymph is essential to absorbtion of Vitamin E!!!)

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Lecithin
Lecithin is a precursor of choline, which is needed to make acetylcholine - a neurotransmitter that is essential for normal brain function,
it reduces cholesterol,
& is an emulsifying component of bile
according to Quest Health Library;
thus some people believe it may help prevent cognitive damage,
damage to nerves,
and the liver!
In addition, it prevents the build-up of cholesterol in the blood vessels (see Young, "Lecithin: An Amazing Benefits for the Heart" (EZINE articles)). Sources: made by the liver;
wheat, other grains (corn), legumes (soybeans, peanuts)

Biotin--
a B vitamin
Biotin helps the body to metabolize fats and amino acids
and is necessary for the production of fatty acids
(see Wikipedia's "Biotin")
Sources: oatmeal, wheat germ, brewer's yeast, molasses, egg yolks.

Pantothenic Acid--
a B vitamin
Pantothenic Acid helps the body to metabolize fats, proteins, and carbohydrates
(see Wikipedia's "Pantothenic Acid")
Sources: whole grains, legumes (beans, peanuts), eggs, meats.

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Vitamin A
(Precursor: Beta-carotene)
(helps eyesight, skin;
anti-oxidant;
stored in liver--may be depleted by liver disease!!!)
Sources: Green leafy vegetables; bright yellow/orange/red vegetables, fats, dairy products, cod liver oil.

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A Recipe for Mimosa Seed Soup, With Chicken or Fish Cooked in It, Seasoned With Ragweed and Wild Mint

Ingredients:
* 100 green mimosa seed pods, washed and shelled (this takes about 1 1/2 hours; note that seeds should be mostly green as I've not tried using brown; pods are ripe when they come off the trees easily though are still green, though they can be harvested sooner; occasionally as the weather gets hotter, a few bugs may attack momosa seed pods, so do not pick any where you see bugs or rot!)
* 1 tbsp. sunflower oil
* about 1/8 to 1/4 cup of torn ragweed greens
* sprig wild mint--not pennyroyal
* several sprigs of baby chestnut leaves, if available
* 1 teaspoon thyme
* pinch sage
* a couple of wild onion greens or 2 to 2 1/2 shallots, minced
* optionally, 3 medium sized carrots, scrubbed, and sliced.
* 2 tbsps flour, cornmeal, or kasha--for thickening
* 3 chicken thighs, or 1 small chicken, or 1 small trout (on the bone), fresh or frozen
* juice of 2 limes or lemons
* additional fresh or dried ragweed greens
* salt, pepper, soy sauce to taste

(1) Place pods in saucepot or dutch oven (cast iron is a good choice; an earthenware slow cooker might work too).
Cover with 4 times as much water as seeds.
(2) Add oil, ragweed greens, mint, chestnut leaves, thyme, and juice of one lime or lemon.
(3) Turn on heat.
(4) Add carrots and a little additional water.
(5) Wash chicken or fish as soup cooks. Squeeze on juice of half of other lemon or lime and rub with sage. Keep fish cool till ready to use, as the fish does not need as long to cook.
(6) When soup comes to boil, add chicken (if you are using chicken), and juice of remaining lemon or lime. Cover tightly, and reduce heat to simmer.
(7) For the chicken, simmer soup thirty to forty minutes with the chicken in it--check chicken to make sure the blood is not red, even near the bone.
If you use fish, add the fish after the soup has simmered for 15 minutes. Re-cover the soup at once, and cook for about twenty minutes on simmer. Fish will be flakey when done and have a good color and smell.
(8) Remove cooked fish or chicken, press additional ragweed against skin, and brown slightly in a hot heavy-duty skillet.

Serve fish or chicken sliced on rice (such as quick brown rice), and soup hot in mugs with wheat bread. You can also serve soup with whole wheat ramen. Season to taste with salt, pepper, soy sauce. This would go good with berry sauce.

If you want to can soup, get clean hot heat-proof glass jars, lids, & hot candle wax (or use canning seals--best) ready while soup is cooking; wax seals can be made by melting a candle in boiling water till it forms a skin, cooling till the skin is soft and warm but not liquid, then cutting out a seal with the jar lid; the jar and lid with seal inside it should be kept at about 190 degrees fahrenheit (if acidic) or 240 degrees fahrenheit (if not acidic; this includes meat; this generally requires a pressure cooker though I once had luck super heating canning over a fire, but don't count on that) for at least three minutes and till you can; fill the hot clean jar with hot simmering soup (probably don't add too much meat or fish; I think that should be eaten right away but the broth is o.k. to can) leaving about an inch of air space (which forms a vacuum when the jar cools, pulling the lid down), screw the lid with seal on tightly, and drip additional hot wax heavily around the edge of the jar lid and jar. Cool upright jar at room temperature, then place in a cool pantry or cellar; upright; check to see how long canned meat/soup is good--I'm still learning. Always simmer canned soups for at least 3-4 minutes before serving--adding additional water as needed. Do not eat canned soup if the lid does not pop when opened (that indicates that the seal has been broken, by bacterial action and/or not properly heating the jar and lid).

Links for further research:

• Nutrient Chart (from Changing Shape)
• "The Metabolism" (from Kids Health.org)
• "Metabolism" (from faqs.org)
• "Fish Oils and Infant Brain Development"
• "Fats and Fatty Acids" (from Nutrition Data)