jakethesnake

I made this list a while ago, it just shows vegetables plays a large role in muscle building nutrients:

Biotin: Essential to metabolize proteins, carbohydrates and fats. - Found in cauliflower, nuts, egg yolk

Calcium: Necessary for maintaining bones and teeth. Blood clotting, muscle contraction and relaxation, cell wall permeability and nerve functions - Found in milk, dairy produce, green leafy vegetables, fish, cereal products(ie. corn, wheat, rice, oat, barley, soy)

Carbohydrate: supplies energy, some sources also provides fiber -found in Bread and cereal products made from whole grains, starchy vegetables (ie. potatoes), fruit (ie. blueberries and pears), sugars.

Chlorine: Helps regulate acid-based balance and water balance. Needed to form stomach acid and involved in absorbtion of vitamin B-12 and iron - found in salt and food containing salt.

Chromium: Stabilizes nucleic acids, activates enzymes, and is a component of GTF (glucose tolerance factor), which enhances the effect of insulin - found in fresh foods, especially beef, eggs
and oysters.

Cobalt: Important in forming vitamin B-12 - found in green leafy vegetables

Copper: Helps form important proteins and hemoglobin. Aids in bone formation - found in nuts, seeds, oysters and whole grain cereal produce.

Fats: Provides food energy and essential fatty acids. Needed to carry fat soluble vitamins and for regularity functions - found in vegetable oils, butter, whole milk, cream, margarine, sunflower
seeds and nuts

Fibre: Prevents digestive problems and protects against colon cancer and diverticular disease - unrefined or whole grain cereals, fruit and vegetables

Fluorine: Involved in making strong teeth and bones - fluorodated water, shrimp, fish and shellfish

Folic acid (Folacin): Important for cell division and reproduction, and in the manufacture of hemoglobin - green leafy vegetables, pears and blueberries

Iodine: essential part of thyroid hormones - iodized table salt, kelp and seafood

Iron: Necessary in formation of hemoglobin in red blood cells, also for enzymes involved in energy metabolism. - found in oysters and clams, pork, beed, dried peas and beans, lentils, iron fortified products. In many fresh foods (except dairy)

Magnesium: Essential part of bones and teeth. Important in nerve function - found in Nuts, fish, shellfish, whole grain cereals

Manganes: Growth of connective tissue, formation of bone and possible hair growth - found in whole grain cereals and green leafy vegetables

Molybdenum: component of tooth enamel and of enzymes that metabolizes fats and proteins - found in leafy vegetables, legumes (ie. lentils) and whole grains

Niacin (nicotinic acid): Helps metabolize carbohydrates. - found in fish, pork, chicken, lamb, lentils and dried peas and beans.

Nickel: may help iron absorbtion or metabolism in micro-organisms. - found in nuts, cereal, legumes and chocolate

Pantothenic acid: part of two enzymes that are important in nerve impulses, hemoglobin formation, synthesis of steroids and formation of antibodies - found in wheat bran, rice bran, nuts, eggs, salmon, brown rice and sunflower seeds

Posphorus: Forms and maintains bones and teeth. Builds muscles. Involved in many metabolic functions:- energy production and in maintaining acid-base balance - found in milk, milk products (ie. cottage cheese, whipped cream, rocotta), beef, lamb, pork, poultry, fish, nuts and whole grains

Potassium: Involved in nerve transmission, acid-based balance, and is requires for carbohydrate metabolism and protein synthesis. Helps transfer nutriens in and out of individual cells - found in milk, blueberries, honeydew, pears and most fresh food

Protein: Necessary for formation of new tissues, also in maintenance and regularity functions - found in meat, fish, poultry, eggs, dried beans, peas, lentils, nuts and milk

Selenium - Interrelated with vitamind E as and antioxidant, needed to form the enzyme gluthione peroxidase - found in meat, fish, eggs, shrimp, lobster, clams, oysters and other shellfish.

Sodium: Component of bile and pancreatic juice, associaes with muscle contraction and nerve function. Helps maintain water balance and balance of acids and bases in fluids outside of cells -
Found in salt, snack foods, beef, pork, cornbread and most fresh food.

Vitamin A: Necessary for resistance to infection and nigh vision - found in dark-grean leafy vegetables, salmon, oysters, crab, halibut, swordfish, butter and cream.

Vitamin B-1: Muscle tone, healthy nerves, norma, appetite and energy metabolism - found in lean pork, potatoes, dried peas and beans, nuts and whole grain breads

Vitamin B-2: metabolises amino acids and carbohydrates, forms niacin - found in eggs, lean meat, enriched breads and milk

Vitamin B-6: Involved in protein, carbohydrate and fat metabolism, functioning of central nervous system - found in fish, legumes and whole grain breads

Vitamin B-12: Necessary for production of red blood cells, and healthy nerves. Involved in DNA synthesis - found in fish, eggs, muscle meats (ie. pork, beef, chicken, lamb), milk and most grains

Vitamin C: Needed for formation of collagen, absorbtion of iron and strong capillary walls and blood vessels. Important in wound healing - found in green peppers, potatoes and leafy vegetables

Vitamin D: Essential for strong bones and teeth. Needed for calcium and phosphorus absorbtion - found in egg yolk, butter and cream

Vitamin E: An antioxidant, it protects essential fatty acids from oxidative destruction. Acts as selenium - found in wheat germ, vegetable oil, maragrine, egg yolk, green leagy vegetables and legumes

Vitamin K: Needed for blood clotting - found in green leafy vegetables, vegetable oils and pork

Zinc - Component of many enzymes involved in energy metabolism and making proteins, needed for normal skin, bones and hair. Involved in wound healing - found in most fresh foods, especially vegetables

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supertech

good info Jake

Fit Freak

good info...anyone consider this as a sticky or something??

Searching for the right balance...

jakethesnake

could be useful...

thrandui1

That is a great reference!

One little comment, though. There are a LOT of interrelations between those various compounds...

For example, I remember that calcium cannot be retained by the body (as in bone building) in the absence of vitamin D. Vitamin D can be synthesized by the skin under sun exposition, which is fine for people living sufficiently south, but in more northern climes, the main source of vitamin D is oily fish (in places, vitamin D is added to milk or cream).

I think there is a similar interaction between potassium and magnesium (one being needed for the other to work, can't remember which way round).

It would be great to add those and similar bits of info if possible!

jakethesnake

I'm only posting the basics. Adding information about how some nutrients help promote other nutrients, and how some are accelerated by climates and chemical alterations would make the whole list go off the rails abit. If everyone else agrees with thrandui, i will be happy to add it in!

about the calcium retention, I looked this up and only found that calcium retention can be depleted due to purified proteins.

here is an interesting link:
http://www.coral-calcium-supplement....lcium_milk.htm

Vieope

FURtherness

jakethesnake

i'm workin on it...NOW

(the third link came up with an error)

usntoothfairy

Thanx for the info. I'm now starting to get my nutirtional knowledge back on-track been "Junkin out". Again thanx.

p.s. any info on "coconut oil" health benefits I would appreciate it.