BTW, I just discovered a GREAT source of potassium: low sodium tomato juice. They use potassium chloride instead of sodium chloride. 8oz has nearly a full gram of potassium!!! This is a good stabilizer if you just had an overly salty meal and want to avoid that sodium bloat feeling - chase it with a low sodium V8.
I just found out that one cup of wheat germ contains 19.5 mg of vitamin E, and one tablespoon of wheat germ oil is packed with 26.2 mg of vitamin E.
Any other sources of Vit. E?
In answer to my own question…I found a list of vitamin E sources.
BREAD, CEREALS, AND OTHER GRAIN PRODUCTS
Multigrain cereal, cooked 2/3 cup + Ready-to-eat cereals, fortified(2) 1 ounce +++ Wheat germ, plain 2 tablespoons ++
FRUITS
Apple, baked, unsweetened 1 medium + Apricots, canned, juice-pack 1/2 cup + Nectarine, raw 1 medium + Peaches, canned, juice-pack 1/2 cup +
VEGETABLES
Chard, cooked 1/2 cup + Dandelion greens, cooked 1/2 cup + Kohlrabi, cooked 1/2 cup + Mustard greens, cooked 1/2 cup + Pumpkin, cooked 1/2 cup + Turnip greens, cooked 1/2 cup +
MEAT, POULTRY, FISH, AND ALTERNATES
Meat and Poultry Liver, chicken, or turkey, braised 1/2 cup diced +
Fish and Seafood Clams: steamed, boiled, or canned; drained 3 ounces + Croaker, mackerel, mullet, or ocean perch; baked or broiled 3 ounces + Mackerel, canned, drained 3 ounces + Salmon: Baked, broiled, steamed, or poached 3 ounces + Scallops, baked or broiled 3 ounces + Shrimp: Broiled, steamed or boiled 3 ounces ++ Canned, drained 3 ounces +
Nuts and Seeds
Almonds, unroasted 2 tablespoons +++ Brazil nuts 2 tablespoons + Filberts (hazelnuts) 2 tablespoons +++ Peanuts, roasted or dry-roasted 2 tablespoons + Peanut butter 2 tablespoons ++ Sunflower seeds, hulled, roasted or dry-roasted 2 tablespoons +++
For that previous post…here’s a legend
- 10-24 percent of the U.S. RDA for adults and children over 4 years of age
++ 25-39 percent of the U.S. RDA for adults and children over 4 years of age
+++ 40 percent or more of the U.S. RDA for adults and children over 4 years of age
Calcium: RDA = 1000mg
Athletes - 1000 mg per 100lb non-fat tissue. I would add that high fat dairy products actuialy prevent good calcium absorbption so watch out for that, also, a slightly acidic pH and vitamin D is required.
toxicity level - 2500 is upper tolerable intake.
What good in it for us? for improving bone density under the accomedated resistance , and to aid in muscle contractions.
ND:
Thanks for the vitamin A info! my girl is reading her nutritional info labels on her cosmetics…
looks like your getting ~700 mg CA from that dairy. are you eating leafy greens, brocoly? maybe U could add some CA (mass depndent dosage) “good sources of Vit. E?”
wheat germ/wheat germ oil, canola oil(!), hazelnus, almonds, walnuts, peanuts.
[quote]Nate Dogg:
I just thought your E dosage is a little High so I tried to find something in my sources. SSR4 says: “Tolerable upper intake of the natural d-form is 1500 IU” if you are taking synthetic E then it’s 2250 IU. anyway I think you are WAY up there in that dosage. any reasons?[/quote]
When it comes to vitamins, I’m all for MEGAvitamins. Many studies have shown that if people took much higher than the RDA’s recommendations, many health problems could be prevented. Even before reading “Death by Diet,” I knew of the importance of vitamins for normal bodily functions and processes in addition to preventing potential health problems.
Even though my vitamin E consumption may be on the high end, I believe it’s quite beneficial to the body (in addition to higher consumption of the other vitamins). Vitamin E is great for keeping a healthy immune system, among other benefits.
You have to be careful with taking MEGAvitamins. Too much of a good thing can kill you! Lipid soluble vitamins are most dangerous since lipid turnover occurs every 3 months. (A,D,E and K are lipid soluble)
It’s been reported that daily ingestion of lipid-soluble vitamins is not absolutely necessary, because these substances are dissolved and stored in the fatty tissues of the body. In fact, it may take many years for symptoms of a lipid-soluble vitamin insufficiency to become evident.
Any excess in water-soluble vitamins are just excreted, so those are ok. (Btw, Linus Pauling used to take 1000x RDA of Vit. C. for those interested).
I’m not suggesting we don’t up our dosages of any vitamins. That would be silly. Our activity levels dictate that our vitamins are depleted sooooo much faster than people sitting on their couch all day. I’m just warning to do this cautiously.
Glute-spanker: Glad to hear you passed on my cautions to your girl.
Correct me if I’m wrong, but weren’t the RDAs originally developed as minimum quantities necessary for survival of soldiers in WWI? I’m a bit hazy on this one but that’s what I remember. I think it was meant as a system of guidelines for designing minimally effective rations. Maybe my imagination is feeding me this, but I’m too lazy to look it up.
By the way, remember that a lot of suplements, protein powders, MRP type things and the like are fortified with vit/mins.
Even if we do take MEGAvitamins, think about all the shits we take. We can only utilize MAX of 30% of the energy in the food we ingest, more like 10%, which happens each time energy is passed down a trophic level (plants to primary consumers to secondary consumers to etc.) So even if we did ingest too much of any vitamin, we’re gonna crap or piss it away.
What is the RDA for vitamin S? I think it should be directly related to your current existing LBM compared to your future, wanna-have LBM. 
What about Vitamin “P”? The right amount will help with increased mass and decreased fat. But excessive amounts lead to potential fat storage, poor nutrition and sleep patterns and the all encompassing pussy-whipped status.
JWright, what you said isn’t entirely true. We can extract upwards of 90% of the energy in meat/fish, a lot less for plants. The rule for energy consumption is not 10% each trophic level. Depending on the level, it’s a minimum of 10% loss of energy.
And we don’t crap out lipid soluble vitamins. That’s the problem. You’ll piss away water soluble one’s though, so going high on those are slightly better. But remember, your liver and kidneys have to filter everything, and Vit. C and the like may do real damage on your liver (though this is highly debated)