47 Dietary Compounds You Absolutely Must Eat!

Baking ware, fireworks and car parts are good for your health? Well, not exactly, but major components of those items are essential to your daily health...more importantly for us, your brain health. See what you should be eating to stay healthy in this entertaining new ebook.

1. 47
DIETARY COMPOUNDS YOU
ABSOLUTELY MUST EAT!

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The average human brain is about three pounds of fat
and nerves. Quite frankly, it doesn’t look that impressive
- all squishy, pinkish and bloody...ugh. However,
your brain pulls its weight. While the brain may use a
whopping 20% of the blood flow and oxygen in your
body, it is, quite literally, the brains of the operation.
At Interactive Metronome
®
, we are committed to brains.
They may be ugly, but we love brains. We want to help
every brain be the best brain that it can be. There are a
lot of ways to keep your brain healthy - special training,
exercise and cutting out stress are all great ways to help
your brain. But what about your diet? After all, you are
what you eat.
Sound familiar? I’m sure you have heard the expression.
It rings true; good in, good out. No other organ
demonstrates this better than the brain. While we are not advocating any particular diet, there are definitely
good and bad things to eat. Everything you eat plays a role in your overall health. Where do we even begin?
Gosh, there is so much to talk about. We could go on for hours, but we won’t. We decided to put it in a nifty
little ebook that you can peruse at your leisure...perhaps when you are enjoying a snack.
So, sit back and enjoy some brain food about brain food.

3. 47 Dietary Compounds You Absolutely Must Eat! 3
Essential Nutrient quick guide
1. Carbohydrates
2. Fat
3. Fatty Acids
- Alpha Lipoic Acid
4. Protein
- L-glutamine
Vitamins
5. Vitamin A
6. Vitamin B1
7. Vitamin B2
8. Vitamin B3
9. Vitamin B5
10. Vitamin B6
11. Vitamin B7
12. Vitamin B9
13. Vitamin B12
14. Choline
15. Vitamin C
16. Vitamin D
17. Vitamin E
18. Vitamin K
Minerals
Macrominerals
19. Calcium
20. Chlorine
21. Magnesium
22. Phosphorus
23. Potassium
24. Sodium
25. Sulfur
Microminerals
26. Iron
27. Zinc
28. Manganese
29. Copper
30. Iodine
31. Selenium
32. Cobalt
33. Molybdenum
34. Chromium
Ultra Trace Minerals
35. Boron
36. Nickel
37. Lithium
38. Silicon
39. Arsenic
40. Tin
41. Germanium
42. Vanadium
Other Dietary
Compounds
43. Bromine
44. Flourine
45. Strontium
46. Fiber
47. Water

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1. Carbohydrates
“Low carb, no carb. Avoid sugars. Atkins
®
is the only way to lose weight.”
You hear it all the time, but it isn’t always how much you eat; in this instance, it is what type you eat. Simple
sugars might be easy to use, but they are inefficient and short-lived. Complex carbohydrates can give your
body slow, regulated energy, which is important to balance metabolism, mood swings, tiredness, blood
sugar and weight. Your brain needs glucose, and complex carbohydrates can be broken down into glucose.
Dietary experts don’t fully agree on a number, but somewhere between 45-75% of total energy consumption
should come from carbohydrates (only 10% of which should come from simple sugars such as refined
sugar, high fructose corn syrup, and surprisingly, most fruits). As your body’s number one fuel source, they
are also your brain’s number one fuel source. Choose wisely.
Sources: brown rice, quinoa, whole-grain bread, potatoes, beans and lentils

5. 47 Dietary Compounds You Absolutely Must Eat! 5
2. Fat
Not a fat! In fact, when originally discovered in the 1920’s, they were listed
as vitamins, but later research showed they had more in common with
fats. Regardless, these wonderful little acids are an essential part of brain
function. DHA, a form of omega-3 fatty acid, makes up a large portion of
your brain’s grey matter. The transmission of electrical signals across the
synapses is dependent on fatty acids. Fatty acid levels also affect serotonin
neurotransmitter levels, which control mood and sleep.
Sources: wild salmon, flax seeds, spinach, kidney beans,
mangoes and papayas
3. Fatty Acids
We all know not to eat a lot of fat, but here again, it may matter more what kind
of fats you eat. There is fat in brain cell membranes and neurons. Vitamins A,
D, E and K are fat soluble, which means our bodies can only use them with fat.
Fats insulate the brain, helping to maintain temperature and protect it from shock. Fats can also be broken
down into fatty acids and glycerol; glycerol can be broken down into glucose, a.k.a. brain fuel.
Sources: olive oil, butter, nuts, animal fat and seeds

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You don’t have to actively seek out alpha lipoic acid (ALA). It is a fatty acid found inside every cell in the
body. Your body should be able to make enough if you eat healthy; plus, intestinal absorption of raw
ALA is generally low anyway.
It is used to produce energy for normal bodily function by helping to convert
glucose. Additionally, ALA is an antioxidant (more on those under “Vitamins”).
What makes ALA unique is that it functions in water and fat (unlike vitamins C
and vitamin E, which are more common antioxidants). If that wasn’t cool enough,
it also seems to recycle antioxidants such as vitamin C and glutathione after they
have been used up. Glutathione is another important antioxidant that helps the
body eliminate potentially harmful substances. But ALA does more than recycle,
it also increases the formation of glutathione.
ALA can also cross the blood-brain barrier, a wall of tiny vessels and structural cells. It is thought to
protect brain and nerve tissue by preventing free radical damage where some other antioxidants cannot
go. This may help explain why research shows ALA can ease the symptoms of peripheral neuropathy
and slow the effects of aging (even grey hair, wrinkles, cataracts, high
blood pressure, glaucoma and Alzheimer’s!).
Sources: spinach, yeast, brussel sprouts, rice, organ meat
and broccoli
Alpha Lipoic Acid a very special fatty acid

7. 47 Dietary Compounds You Absolutely Must Eat! 7
Protein is second only to water in percentage of total body
weight. Everything in our bodies is made of proteins. And
although it is true that the brain is made up mostly of fat,
the building blocks of neurotransmitters are amino acids.
Proteins are made of amino acids, and our bodies know
how to pull them apart put them back together. There
are 20 amino acids that humans use to construct various
body parts; nine of these amino acids must come from
our diet (essential) and the other 11 (non-essential) can be
produced…albeit mostly by using essential amino acids.
Of the amino acids, two (tryptophan and tyrosine) affect
mood and energy levels. Eating a morning meal high in
protein will cause a spike in tyrosine levels, which will trigger
a release of norepinephrine and dopamine, both of which
promote alertness and energy. Conversely, tryptophan
will win out if you eat a large dose of carbohydrates.
Tryptophan will cause a release of serotonin, which can
make you tired.
Sources: chicken breast, milk, cheese, eggs, yogurt,
soy and other beans
4. Protein

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L-glutamine is considered a conditional amino acid, and is one of the most abundant amino acids in the
blood. While much of the research on l-glutamine is related to the treatment of trauma, burns, injuries
and intense athletic performance, some studies show a strong link to intelligence, equilibrium, alertness
and memory. Low levels of l-glutamine have also been found in children with ADHD. Additionally,
l-glutamine is the precursor of GABA, a calming and mood stabilizing amino acid. GABA can stop the
brain’s synapses from over-firing, prevent stress-related messages from reaching motor centers of
the brain, relieve pain, improve sleep and help regulate blood pressure. GABA has been studied as a
treatment for epilepsy, bipolar disorders, anxiety, schizophrenia, dementia and cancer.
Sources: wheat germ, oats, lean beef, eggs, spinach and cabbage
...a very special amino acid

9. 47 Dietary Compounds You Absolutely Must Eat! 9
Vitamins
Before we get into the discussion of vitamins,
there are a few terms with which we should
familiarize ourselves. Some vitamins are
antioxidants, or molecules that prevent
oxidation. Oxidation is a chemical reaction
that produces free radicals when electrons
and hydrogen atoms are transferred. Free
radicals can set off chain reactions in cells
that will ultimately damage or kill the cell.
Vitamins can also be classified as water-
soluble (B’s and C) and fat-soluble (A, D, E
and K). It is important to have a steady intake
of water-soluble vitamins in your diet since
they cannot be stored and are excreted in
urine. Fat-soluble vitamins rely on fat in the
intestinal tract for absorption. Since they can
be stored, fat-soluble vitamins have a greater
risk of accumulating to a toxic level in the
body. However, that does not mean water-
soluble vitamins are harmless; overdoses of
some B vitamins cause diarrhea, heartburn,
nerve damage, nausea and liver damage.

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5. Vitamin A
Also known as Retinol, Retinal, Retinoic Acid and Beta-Carotene, to name a few.
Vitamin A is most closely related to skin and vision health, but it plays an important role in overall health.
It is generally associated with foods that are a certain color; perhaps the pictures give it away. Considering
so many disorders are related to visual processing, keeping your eyesight at optimal levels will help your
brain stay sharp. Vitamin A is also an antioxidant and it also helps reduce stress levels, both of which have a
positive impact on the brain.
As a fat-soluble vitamin, toxicity is a risk. Excessive intake can lead to blurred vision, nausea, headaches,
irritability, hair loss, muscle pain, fatigue, fractures, insomnia and diarrhea. Assuming you get the dose
right, vitamin A can enhance learning and memory by unlocking the brain’s ability to communicate more
efficiently.
Sources: sweet potatoes, carrots, pumpkins, oranges and leafy vegetables

11. 47 Dietary Compounds You Absolutely Must Eat! 11
6. Vitamin B
1
Also known as Thiamine.
Thiamine is essential for proper function of the nervous system. Deficiency can lead to life threatening
conditions like Korsakoff’s syndrome, which causes apathy, neuron damage, amnesia, confabulation
(invented memories), impaired executive function and hemorrhaging. Another form of deficiency, dry
beriberi, can cause paralysis, changes in sensory perception, loss of coordination, behavioral changes, pain
and weakness. Some research even suggests that thiamine deficiency during early childhood will cause
multiple developmental problems, notably lifelong language disorders.
Sources: fish, pork, nuts, seeds, green peas, squash and beans
7. Vitamin B
2
Also known as Riboflavin.
This is one of the only vitamins that doesn’t directly affect the brain, at least in the sense that a deficiency
will result in visible neurological signs. However, riboflavin is important for metabolism and energy
consumption; therefore, a riboflavin deficiency will lead to reduced energy stores for the brain. Less energy
means it has to slow down sometimes (obviously, not ideal).
Sources: dairy products, almonds, spinach, mushrooms and sesame seeds

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8. Vitamin B
3
Also known as Niacin.
Niacin is another major B vitamin that improves
health in a variety of ways.
Most people may know that niacin reduces bad
cholesterol and relieves joint stiffness, but they don’t
know how important it is for your brain. Pellegra, a
niacin deficiency can lead to dementia, Alzheimer’s,
depression, irritability and inattention. Niacin helps
prevent and treat diabetes, especially in children.
Niacin also boost energy, aids in circulation (which
helps prevent strokes) and helps flush toxins out of
the body. As if that wasn’t all enough, niacin’s effect
on blood flow combined with increased mucus
secretion leads to a better sexual experience.
Be careful, however, overdosing on niacin can lead to
flushing, itching, burning, nausea and liver toxicity.
Sources: fish, eggs, mushrooms, sunflower
seeds and meat

13. 47 Dietary Compounds You Absolutely Must Eat! 13
9. Vitamin B
5
Also known as Pantothenic Acid.
B5 is an interesting vitamin. It is great for your skin, and having it in your system can even help prevent acne
and painful sunburn…heck, some people even use it to help treat wounds. Nobody really knows how much
is a good thing though. The daily recommended dosage is no more than five milligrams (unless pregnant
or breastfeeding), yet there are reports of people taking over 5,000 mg a day to achieve therapeutic goals.
One thing is for sure, vitamin B5 is important in the production of acetylcholine. Acetylcholine acts as a
neurotransmitter; it helps lower heart rate, activates muscles, affects sensory responsiveness, promotes
REM sleep, aids in memory and may help regulate mood.
Sources: mushrooms, cheese, sweet potato, beef, avocados and broccoli

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10. Vitamin B
6
Also known as Pyridoxine or Pyridoxal.
Without vitamin B
6
there would be no serotonin, dopamine, norepinephrine or epinephrine. Considering
the function of these neurotransmitters, it is no surprise that B6 appears to play a major role in depression,
anxiety, memory and attention. Deficiency can lead to nerve damage and seizures. Unlike many water-
soluble vitamins, overdose can lead to serious side effects, including numbness, poor coordination, sensory
processing issues, tingling sensations and tiredness. Be careful, you can have too much of a good thing.
Sources: meat (especially organs), pistachios, tuna, prunes and bananas
11. Vitamin B
7
Also known as Biotin.
Biotin is necessary to metabolize fats, promote cell growth, and produce amino acids, fatty acids and
neurotransmitters. Originally, biotin was called vitamin H because of its link to hair and skin (“haar” and
“haut” in German). For most people, our intestinal bacteria produce more biotin than we can use, which
is not a problem since there is no known toxicity. Individuals who suffer from biotin deficiency commonly
lack the enzymes needed to extract and utilize biotin from food. Biotinidase (enzyme) deficiency can lead
to growth problems, dermatitis, alopecia, perosis (thickening of bones), fatty liver disease, hypotonia (low
muscle tone), developmental delays, seizures, rashes, coma and death.
Sources: liver, raw egg yolk, peanuts and corn

15. 47 Dietary Compounds You Absolutely Must Eat! 15
12. Vitamin B
9
Also known as Folic Acid or Folate.
Long prescribed to pregnant women, folic acid is known
to prevent many critical neurological birth defects,
including seizures, developmental delays, abnormal gait,
demyelination, peripheral neuropathy and spina bifida.
Additionally, folate deficiency in adults has been linked
depression, dementia, vascular disease, a higher risk
of Alzheimer’s and signs of accelerated brain aging and
degeneration. Folate deficiency is also linked to high levels
of homocysteine, which can lead to blood clots, heart
attacks, strokes, fractures, brain damage and a higher risk
of schizophrenia.
Sources: beans, lentils, spinach, asparagus,
avocadoes, mangoes and oranges

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13. Vitamin B
12
Also known as Cyanocobalamin, Hydroxycobalamin or Methylcobalamin.
Vitamin B12 is a common supplement; many people even receive injections from their regular physician.
Low levels of B12

can lead to fatigue, inattentiveness, depression and memory problems. Although every
cell in your body uses B12, no animal or plant can produce it naturally…you need bacteria for that. It is
estimated that 1 in 4 people (and 1 in 2 seniors) suffer from low levels of B12. Unfortunately, persistent
B12 deficiency can cause permanent damage, and if left untreated, will prove fatal. Like folic acid, B12 is
important for myelin sheath formation and repair, Alzheimer’s, brain shrinkage, homocysteine levels and
peripheral neuropathy. In fact, elevated folate levels can mask a B12 deficiency, which could lead to severe
and permanent neurological damage. Pernicious anemia, caused by a missing intrinsic factor, prevents B
12

from being absorbed by the body. Untreated pernicious anemia can lead to cognitive impairment, loss of
coordination, stiffness, cardiac murmurs, shortness of breath, loss of sensation, paralysis and death.
Sources: shellfish, liver, poultry, dairy products, fish and eggs

17. 47 Dietary Compounds You Absolutely Must Eat! 17
14. Choline Originally thought to be vitamin B4.
We are going off a bit out of order, as choline isn’t really a vitamin. Choline is one of many compounds that
have been referred to as vitamin B4 over the years (adenine and carnitine have also shared that distinction).
There are many physical health benefits associated with choline, including: preventing cancer, delaying
fatigue during endurance sports, lowering cholesterol, reducing asthma inflammation, treating liver disease
and preventing neural tube defects in developing babies.
Not enough? Okay...well, as early as 1975, researchers began to realize the importance of choline for
normal brain function. Naturally, as a precursor of the neurotransmitter acetylcholine, choline plays an
important role in the brain’s ability to communicate with the body. (Interesting side note - Acetylcholine is
part of the automatic, peripheral and central nervous systems. In fact, it is also the only neurotransmitter
used by the somatic nervous system. Still not impressed? Why should you be; the somatic nervous system
is only important if you want to do something crazy...like control your body’s movements.) Choline helps
to do more than link the brain and body; research suggests it can help stave off dementia, Alzheimer’s,
depression, memory loss, Huntington’s, Tourette’s, schizophrenia and some forms of seizures.
Your body can make a small amount of choline in your liver if you eat a healthy diet, but it is rarely enough
and your daily required intake can actually vary. The FDA even requires non-milk based baby formula to
contain choline, as human breast milk has very high natural levels. Endurance athletes and pregnant women
should increase choline intake, but to what level? Can’t say; there is no recommended daily dosage.
Sources: soy lecithin, liver, cauliflower, milk, yeast, grapefruit and eggs

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15. Vitamin C Also known as Ascorbic Acid.
We mentioned antioxidants before, but it is time to revisit the subject. Vitamin C is one of the most readily
available antioxidants on the market. By removing free radicals from the body, vitamin C has an impact on
cardiovascular disease, inflammatory diseases, diabetes and brain damage.
Vitamin C is a natural antihistamine and it is found in high concentrations in immune cells. Vitamin C has
also been linked to lower risk of cancer, gout, cataracts, strokes, the common cold and heart disease. If that
wasn’t enough, vitamin C deficiency leads to scurvy, a disease marked by lethargy, spotted skin, spongy
gums, loss of teeth, jaundice, fever, neuropathy and death. Because of its vast immunological properties,
many people consider vitamin C to be the body’s major dietary defender. Vitamin C is also essential for the
production of norepinephrine and dopamine, both essential for alertness and stress reduction.
Sources: peppers, guavas, kale, kiwi, strawberries, tomatoes, peas and papaya
Bonus fact: Scurvy was so common among sailors that the British had to study
the disease to keep their empire from falling apart. Sailors travelling to faraway
colonies were not eating a healthy diet of fruit and vegetables. A Scottish surgeon,
James Lind, discovered the importance of a diet rich in citrus fruits during the first
recorded clinical trial. Although his methods were not adopted for nearly half a
century, British soldiers in many of the tropical colonies avoided scurvy through
their use of limes. Limes hold up longer on a ship than lemons or oranges and
are an excellent source of vitamin C. Other sailors, especially Americans, began
calling the British “limeys” for this reason, a name that has stuck to this day.

19. 47 Dietary Compounds You Absolutely Must Eat! 19
16. Vitamin D Also known as Cholecalciferol or Ergocalciferol.
If any vitamin could challenge C as our main dietary contributor, it would probably be D. Vitamin D is
essential in skeletal development and maintenance, and deficiency can lead to rickets in children and
osteoporosis in adults. Oddly enough, D isn’t really a vitamin in the strictest sense because humans can
produce it after exposure to the sun…and still, it is one of the most common vitamin deficiencies. Increased
use of sunscreen and a general avoidance of the sun in recent years have left many people struggling
to maintain healthy vitamin D levels. A study by Thomas Wang of Harvard Medical School linked low
vitamin D levels with an increased risk of stroke and heart attack. Beyond the physical concerns, vitamin
D has been linked to dementia in no less than five studies, mood disorders in four and schizophrenia in
four more studies. Even multiple sclerosis (MS) may have a link to vitamin D, with a University of Oxford
study pointing to a link between low levels of the vitamin and genetic vulnerability to environmental MS
triggers.
Sources: fish, cereal grains, oysters, sausage, caviar and eggs
Bonus fact: A study by Rhonda Patrick, PhD and Bruce Ames, PhD of the
Children’s Hospital Oakland Research Institute (CHORI) shows a causal link
between vitamin D levels and autism. Read more in our blog “Want to avoid
autism? Try going out in the sun.” In the blog, we highlight Dr. Patrick and
Dr. Ames’ groundbreaking research on Autism Spectrum Disorder (ASD) and
vitamin D’s effect on serotonin, oxytocin and vasopressin. Researchers are
finally able to explain low serotonin levels in the brain, but high levels in the
blood, and the preponderance of male over female autism.

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17. Vitamin E Also known as Tocopherol or Tocotrienol.
First and foremost, vitamin E as an antioxidant; it scavenges the brain for free radicals and keeps
the fat in our brains from oxidizing (otherwise known as going rancid, which is as bad as it sounds).
Since our brains are almost 60% fat and neurons are insulated by fat, it is a pretty big deal.
Vitamin E also plays a role in blood flow; therefore, it plays yet another important role in brain health.
Unclogged blood vessels carry vital nutrients and oxygen to the brain. As a blood thinner, it also
helps prevent strokes and heart attacks; however, vitamin E is fat-soluble, so high doses and residual
toxicity build-up could lead to bleeding problems and hemorrhaging. High doses in combination
with aspirin have even proven life threatening.
But let’s get back to the benefits for recommended dosages of vitamin E. It boosts the immune
system and prevents the likelihood and onset of some neurological conditions. A study by the
Karolinska Institutet in Stockholm, Sweden has found a link between lower levels of vitamin E and
Alzheimer’s and mild cognitive impairments. Deficiency can also cause retina damage, muscle
weakness, decreased red blood cell levels, peripheral neuropathy and ataxia.
Sources: tofu, nuts, avocadoes, shellfish, olive oil, wheat germ and broccoli

21. 47 Dietary Compounds You Absolutely Must Eat! 21
18. Vitamin K
Also known as Phylloquinone or Menaquinone.
Vitamin K is an antioxidant and it tells calcium what to
do, which is important unless you want that calcium to
harden in your arteries (bonus fact: you don’t).
More importantly for your brain, vitamin K helps
maintain the white matter region of the brain and
it protects the myelin sheath around your axons.
Multiple sclerosis is notorious for destroying this
protective sheath and vitamin K therapy has shown
some promise in easing symptoms. K is also crucial in
sphingolipid metabolism. Sphingolipids are wonderful
little compounds that help in signal transmission and
cellular interactions. In addition to general cognitive
decline and Alzheimer’s, sphingolipid levels have been
associated with a host of neuromuscular disorders,
including Tay-Sachs disease, Krabbe disease, Fabry
disease and Niemann-Pick disease, just to name a few.
Deficiency is relatively rare, mostly affecting alcoholics,
people taking certain medications, and those who
suffer from inflammatory bowel disease, liver damage
and cystic fibrosis.
Sources: tofu, nuts, avocadoes, shellfish,
olive oil, wheat germ and broccoli
Bonus fact: Although vitamin K is fat-soluble,
its natural forms have no known toxicity.
However, a synthetic form (menadione)
can causes liver damage, hemolytic anemia
(red blood cell damage) and severe allergic
reactions.

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Minerals
Minerals are next up, and whether they are
macrominerals or trace minerals, most come
from the Earth’s crust. So, the next time you
drop some food on the ground, just think of
all the minerals you will get if you eat it. Of
course we are kidding. Let’s move on with the
serious business of your health.
First, we will discuss seven important
minerals. These minerals are macrominerals,
or “bulk minerals,” because humans need
them in relatively substantial quantities.
While most of them function as electrolytes,
many of them are also critical for our body’s
major structural components.
After that, trace minerals, or microminerals.
Depending on the source, there are between
7-17 trace minerals. Regardless of the true
number, we will cover them all...loosely
ordered by their recommended dietary
allowance (RDA), which is a good indicator of
importance. Let’s begin.

23. 47 Dietary Compounds You Absolutely Must Eat! 23
19. Calcium
Calcium accounts for 2% of your total body weight,
which means that it is a big deal. We all know how
important calcium is for our teeth and bones; in
fact, 99% of our body’s calcium is stored in our
bones and teeth. Low levels of calcium can lead
to rickets in children, osteoporosis and problems
with blood clotting. However, most people don’t
know calcium’s important role as an electrolyte,
which makes it essential to muscle contraction and
neurotransmitter release. Those neurotransmitters
keep your brain working properly, and that is kind
of a big deal. Be wary, some studies suggest too
much calcium could be bad for the heart.
Sources: milk, cheese, soybeans, spinach,
chard, broccoli, nuts, kelp and eggshells
20. Chlorine
Consumed with sodium as sodium chloride.
Chlorine gas is a deadly weapon and chlorine salts
are a great way to keep your pool clean, but do you
know what chloride does for your body? Chloride
makes sure you can digest food, as it is necessary
for hydrochloric acid production in the stomach. It
is also essential for your body to keep proper pH,
transfer fluid across cell membranes and transmit
the nerve impulses that allow your brain to control
your body.
Sources: pretty much just sodium chloride,
otherwise known as common table salt

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21. Magnesium
If you ranked the elements in the human body
by weight, magnesium isn’t in the top ten…
but it is number 11. There are 300 enzymatic processes in your body that rely on magnesium, including
the production of ATP (basically cell energy), the replication of DNA and RNA and bone growth in children.
Those functions are all pretty important, but it doesn’t stop there. Low levels of magnesium have been
associated with diabetes, asthma, stroke, heart attack, fibromyalgia and osteoporosis. Poor health is bad
for the brain, and high risk of stroke and heart attack don’t mix well with anything, especially not diabetes.
Sources: coffee, tea, spices, spinach, legumes, nuts and chocolate
22. Phosphorus
Phosphorus is also a big one; it makes
up 1% of your body weight. Like
calcium, it is used in bones and teeth. In fact, phosphorus is directly tied to tooth decay and gum problems.
Also, phosphorus aids in protein metabolism, cell repair, hormone balance, proper digestion and excretion/
urination. If that weren’t enough, phosphorus is essential for proper cognitive development and function.
Phosphorus deficiency has even been linked to early onset of dementia and Alzheimer’s. Yikes!
Sources: potatoes, white bread, tuna, sunflower seeds, rice, broccoli and pork

25. 47 Dietary Compounds You Absolutely Must Eat! 25
23. Potassium
Although structurally very similar to
sodium, potassium actually offsets some
the negative effects of high levels of salt intake. Potassium helps regulate blood pressure, prevent
heart disease and increase blood flow. It also helps reduce cramps and the inflammation associated
with arthritis. Your cells might even pile up with waste if potassium didn’t help in transfers across cell
membranes. Last but not least, potassium helps nerves send signals to your muscles and it helps your
muscles contract when the signal gets there. That is kind of a big deal for, eh...like moving and stuff.
Sources: bananas, spinach, avocados, sweet potatoes, grapes, carrots and oranges
24. Sodium
Salt is in everything, even soda, cookies and your Healthy
Choice
®
meal. Salt makes stuff taste good, plain and simple.
Salt helps water transfer in and out of your cells, and it doesn’t degrade in heat. You ever notice how salty
your sweat is? That is because salt is your body’s most abundant electrolyte. Salt helps prevent heat
exhaustion, cramps and sunstroke by regulating fluid levels. Sodium even defends against free radicals and
helps keep your skin looking young. Need more? It helps remove waste and CO
2
from your body, and helps
keep your pH balance. And where there is water, there is sodium. That
means your brain needs salt too. Sodium levels affects nerve impulses
in the brain and low sodium levels will lead to confusion, inattentiveness
and fatigue.
Sources: basically everything...so, actually try to limit intake

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25. Sulfur
This stinky element is one of the most abundant
in our bodies, coming in around seventh or
eighth (depending on how much potassium
you have at any given time).
It is no surprise that we associate sulfur with
the smell of eggs. Eggs actually have a lot of
sulfur because the element is really important
to birds; sulfur is essential in the production
of the disulfide bonds in feathers and hair (it
is what gives them their strength while staying
lightweight). While not generally tied to brain
health, sulfur is tied to protein formation, joint
health and a number of enzymatic reactions,
which makes it pretty important for overall
health.
Sources: bananas,
spinach, avocados,
sweet potatoes,
grapes, carrots
and oranges
Bonus fact: Researchers at the
Medical University of South
Carolina found that MRI scans
can help diagnose ADHD through
the use of brain iron levels as a
biomarker.
As it turns out, we have a lot of metal in our
bodies. In fact, your blood is red because of iron
in hemoglobin protein. It is essential to blood
production and oxygen transport, making it
crucial for brain health. Iron deficiency can lead
to fatigue, dizziness, immune trouble, hair loss,
pica, twitches and a host of other symptoms.
Too much can cause liver trouble, arthritis,
testicular failure and diabetes. The good news
is that iron is very common, and overdosing is
almost always related to other rare condition.
Sources: red meat, asparagus, shrimp,
spinach, olives, soybeans and eggs
26. Iron

27. 47 Dietary Compounds You Absolutely Must Eat! 27
27. Zinc
Most people’s experience with zinc is connected to
the common cold, but there is so much more to this
wonderful metal. Zinc is found in at least 100 enzymes, and in every enzyme class. It is a
major player in reproductive health and is abundant in semen. Not only is it a bearer of
life, but zinc is also responsible for regulating apoptosis (or programmed cell death).
Zinc is no slouch when it comes to your brain either. It helps regulate
brain activity and plays an important role in synaptic plasticity and learning. Zinc deficiency
leads to gastrointestinal problems, cancer and learning disabilities in children. However,
be wary, as too much zinc can lead to nausea, diarrhea, vomiting; it is also a potential
neurotoxin. So, even though zinc is good for the brain, maintaining balance is key.
Sources: eggs, liver, red meat, yogurt, scallops, shrimp, mushrooms and oats
28. Manganese
Manganese is an antioxidant and can
help in the metabolism of cholesterol.
It is essential in proper nervous system function and deficiency can lead to schizophrenia and epilepsy, as
well as physical conditions like arthritis, osteoporosis and diabetes. Manganese poisoning, Manganism,
is very serious; mild toxicity can lead to slowed cognition, compulsive behavior and irritability, but
prolonged exposure can cause symptoms similar to Parkinson’s, ALS and MS.
Sources: brown rice, rye, soybeans, spinach, raspberries, strawberries and garlic

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29. Copper
It isn’t just in pipes and electrical wiring, it is in
your body…albeit in very small amounts. Copper,
however, is a big time player in the body.
In one way or another, copper is involved with
the formation of blood cells, protein synthesis,
cholesterol metabolism, nerve transmission,
oxygen transport, tissue repair, immune activation
and blood clotting.
Although it is only needed in small amounts,
deficiency can lead to some pretty nasty effects,
such as myelopathy (spinal disease), sensory ataxia
and peripheral neuropathy (nerve damage). Yikes!
As with any metal, don’t get too much or you will
have a pretty rough time, including a tummy ache,
black feces, jaundice and you may fall into a coma.
Sources: shellfish, liver, pecans, raisins,
lemons, kale, whole grains and chocolate
30. Iodine
Yep, the stuff in your salt...and thankfully so. Iodine
deficiency affects as many as two billion people
worldwide, even in developed parts of the world
like Europe.
Iodine is used to make the thyroid, so it comes
as no surprise that low levels of iodine affect the
growth and development of humans. Sadly, iodine
deficiency is the leading preventable cause of mental
disability in children (estimated to cost Germany
one billion dollars). Low levels of iodine can also
lead to fatigue, depression and weight gain.
Sources: iodized salt, kelp, mozzarella,
yogurt, shellfish and strawberries
Bonus fact: Iodine
is the heaviest
element in the
human body by
atomic weight.

29. 47 Dietary Compounds You Absolutely Must Eat! 29
31. Selenium
Humans don’t need a lot of selenium, only
about 0.15-0.2 mg per day. However, this little
element plays a big role in amino acid production,
antioxidants’ reduction activities and thyroid
function. That connection may explain why selenium
appears to reduce the severity of Hashimoto’s
disease, a disease that causes the body to attack the
thyroid.
Sources: brazil nuts, tuna, shrimp, cottage
cheese, salmon, tofu and seeds
32. Cobalt
Cobalt isn’t just required by humans, but by all
animals. It is a major component of cobalamin,
otherwise known as vitamin B12. Since it is
available when B12 is used, cobalt deficiency isn’t
really a problem unless you are also deficient
in the accompanying vitamin. Unfortunately, a
beer foam stabilizer that contained cobalt led to
a heart disease in some drinkers.
Sources: shellfish, liver, poultry, dairy
products, fish and eggs
33. Molybdenum
Molybdenum helps with normal
cell function by affecting nitrogen
metabolism. It resides mostly in the liver and kidneys, but it can help fight cancer and actually may
prevent cavities. Low levels of molybdenum have also been associated with spinal degeneration,
although deficiency is extremely rare.
Sources: tomatoes, onions, lentils, eggs, sunflower seeds and carrots

30. For more information, visit www.interactivemetronome.com 30
For a long time, chromium wasn’t considered essential
to humans, and some still feel that way. However,
research suggests that chromium helps insulin
function properly. Chromium may also be involved
in the metabolism of carbohydrates, protein and fat.
Overexposure to chromium can lead to premature
dementia, as well as kidney and liver failure.
Sources: brewer’s yeast, beef, liver, wheat
germ, eggs, apples and bananas
34. Chromium
No, not boring. I know we have gone on a long time, but
we are talking about a pretty cool trace mineral. Boron is
actually a big deal for your health. It can used to treat conditions such as osteoporosis and arthritis, and
it can help with the symptoms of menopause. Additionally, it helps build muscle, increases testosterone
levels, aids in coordination and improves thinking skills.
35. Boron

31. 47 Dietary Compounds You Absolutely Must Eat! 31
How does boron accomplish all this? Simple, by helping the body use other nutrients like calcium,
magnesium and phosphorous. Boron deficiency often manifests itself along with the symptoms of other
deficiencies and is therefore related to a host of problems. While it is important to regularly ingest
boron, don’t overdo it. You can have too much of a good thing. If you do not have kidney problems, a
boron overdose won’t kill you, but it will leave you feeling righteously sick and could leave you with a
bad case of dermatitis.
Sources: apples, pears, kiwis, avocado, soybeans, olives, chickpeas, currants and beer
...a little more on Boron
Yes, nickel. You might have a little in your pockets by way of the Jefferson Nickel, courtesy of
the US Mint. And we do mean a little nickel, as the nickel coin is actually only 25% nickel
(the rest is copper). Fortunately, like those coins, you don’t need a lot of nickel. We have
cellular receptors for nickel (they work for cobalt also) and it appears to be vital for
several biological processes, but the full extent is unclear. Mostly, it appears to affect
blood pressure. Although low levels of nickel can lead to kidney and liver disease, it
does appear to have some toxic properties. Contact with nickel almost always leads
to allergic reaction, and inhaled nickel can lead to bronchitis and some serious cancers.
Sources: whole grains, pistachios, hazelnuts, cocoa and inhaled tobacco smoke
36. Nickel

32. For more information, visit www.interactivemetronome.com 32
Like nickel, lithium is a skin irritant and inhaled dust
can lead to serious health concerns. And like strontium
(number 45), lithium is used as a colorant in fireworks (also red). However, lithium plays a more
important role in brain health than either. For years, doctors have prescribed lithium for the treatment
of bipolar disorder and schizophrenia because of its mood stabilization properties (it can help with
mania and depression). New research even suggests that it might also help with cluster headaches.
But how? Lithium affects the levels of serotonin and norepinephrine in the brain, both of which play
a major role in mood, sleep patterns, behavior and mental clarity. Lithium might also be able to help
protect the brain against dementia and Alzheimer’s. Research suggests that lithium helps prevent the
dangerous beta-amyloid fibers associated with Alzheimer’s and it protects against glutamate-induced
cell death. Since glutamate is your brain’s numero uno neurotransmitter, keeping neurons safe from
excessive amounts is crucial. As if all that weren’t enough, research also suggests lithium could be
responsible for a 25% increase in certain brain proteins and up to a 3% increase in grey matter. And
there is nothing quite like growing new brain cells. But be careful; as with anything, too much will cause
problems…notably, dizziness, vomiting, excessive thirst and urination, weight gain, fidgeting and diarrhea.
Sources: dairy products, sugarcane, kelp, eggs, potatoes, lemons and mineral water
37. Lithium
Bonus fact: Lithium is found in batteries…batteries that are used in the pro-
duction of crystal meth. Lithium can reduce pseudoephedrine and ephedrine
(the stuff in Sudafed) to methamphetamine in a simple chemical reaction
that can be done in a container as small as a 2-liter soda bottle.

33. 47 Dietary Compounds You Absolutely Must Eat! 33
Silicon is the most abundant mineral in nature, and
yet we still don’t know everything it does for the
human body. It is clearly connected to skin, bone,
blood vessel and connective tissue development.
Deficiency causes major issues with growth and
development of hair, nails, skin, joint cartilage
and the aorta. Deficiency even makes it harder
for your bones to heal. Research also suggests
that it affects aluminum absorption in the brain,
which is a major contributing factor to Alzheimer’s.
Fortunately, it is pretty hard to become deficient in
silicon, as it is so widely present in any soil grown
food source (i.e. just about any fruit and vegetable).
Sources: barley, oats, dried fruit, spinach,
whole wheat, nuts and seafood
38. Silicon
Yes, arsenic, the highly dangerous, potentially life
threatening poison…and necessary trace element
that is used in a variety of medicinal applications.
Arsenic, although extremely diluted, has been used
for centuries in homeopathic medicine to treat
everything from insomnia to obsessive-compulsive
disorder (OCD) to hemorrhoids. Traditional
medicine even employs arsenic compounds to
treat certain cancers, and it appears to destroy
cancer cells in leukemia.
Despite all of that promise, high levels of arsenic will
put you down for the count. Arsenic poisoning leads
to vomiting, diarrhea, convulsions, organ failure,
hemorrhaging, coma and death. The European
Union classifies arsenic as “toxic” and “dangerous
for the environment,” it is internationally known
as a carcinogen and the US regulates the amount
allowed in food and beverage, including public
drinking water. Basically, stay away from this stuff.
Sources: seafood, chicken, rice, mushrooms,
dairy products and some medicine
39. Arsenic
Bonus fact: Silicon is a part of
cement, silly putty, some types
of glass, semi-conductors and
baking ware. Mmmm…eat up.

34. For more information, visit www.interactivemetronome.com 34
Man has known about tin for over 5000 years; there are even references to
tin in the Bible. However, it is only recently that the dietary importance of tin
has been established, and there is still no recommended daily intake.
Tin is used in many topical skin treatments and has even been used to help with sleep problems. Research
suggests that tin may be increase energy levels, enhance your mood and improve coordination, hearing and
reaction time. Tin may also be helpful at preventing cancer. Of course, be careful. Too much tin and you’ll
end up with diarrhea, headaches, nausea, skin rashes, stomach pain, vomiting and red blood cell death.
Sources: sadly, and somewhat disturbingly, canned food is the main and best source
40. Tin
Germanium appears to be an antioxidant
that can help to prevent AIDS, heart disease,
depression, asthma, osteoporosis, arthritis, cancer, cirrhosis, diabetes, high blood pressure, neuralgia
(condition leading to nerve pain), cataracts and sinus infections.
The human body doesn’t store germanium and there isn’t any daily recommended intake. So, it has to be
constantly replenished, but, as usual, be careful. Natural germanium doesn’t generally lead to overdose,
but synthetic versions can lead to liver damage and kidney failure.
Sources: mushrooms, garlic, ginseng and comfrey (an tea, organic herb and fertilizer)
41. Germanium

35. 47 Dietary Compounds You Absolutely Must Eat! 35
Vanadium, of course! Everybody knows about vanadium, right? Maybe not, and that is probably okay.
University of Maryland Medical researchers say that it isn’t entirely clear if you actually need vanadium,
and that a healthy, balanced diet supplies more than enough of this trace mineral for most people.
However, many supplement purveyors will tout drastically inflated benefits of vanadium. While it may
very well help regulate insulin levels (especially vanadyl sulfate for Type 2 diabetes), prevent heart
attacks and help with normal cell function, the FDA does not recommend any daily intake and there
is no real research to support these claims in humans, only rats and chickens. That being said, many
bodybuilders swear by it and it is really hard to ingest enough naturally to be in immediate danger.
Sources: shellfish, mushrooms, olives, corn, soy, oats, black pepper and dill
42. Vanadium
Bonus fact: Vanadium in diesel
fuel is a major corrosion hazard
for engine components. It mixes
with sulfur and sodium to make
vanadate compounds that break
down the protective shield on
steel parts and then act as an
additional abrasive.

36. For more information, visit www.interactivemetronome.com 36
Other Dietary Compounds
Let’s face it, there is a lot of stuff inside of you
that you don’t know anything about. Gold and
silver are in your body. Did you eat them?
Maybe, if you are hiding valuables, but that
isn’t what we are talking about. Chances are,
you didn’t eat that uranium either. No, some
of these chemicals are in your body simply
because they are on the earth. They are all
around you. They are in the ground you walk
on and the air you breath.
Many of these chemical elements don’t have
a biological function in humans. Some, like
rubidium and cerium seemingly do nothing,
positive or negative. On the other hand,
elements like barium, mercury and antimony
are all toxic and floating around your body,
albeit in very small amounts.
So, which ones do you need? Researchers
constantly find out new information on our
dietary needs, but right now, these are a few
that are generally considered important.

37. 47 Dietary Compounds You Absolutely Must Eat! 37
Bromine appears on most list as a trace mineral,
and only recently has research pointed to its role in
tissue development. For years, bromide salts were
used as a sedative and anticonvulsant for epilepsy,
in humans and animals. Your immune system also
uses bromine to form an antiparasitic enzyme,
although chlorine can be used if necessary.
However, high levels of bromine (as bromide salts)
have been shown to inhibit the central nervous
system. Additionally, bromine interferes with
iodine utilization, and especially in the thyroid.
Bromine is also a known carcinogen.
Sources: commercial baked goods, many
citrus drinks and some vegetable oil
43. Bromine
Bonus fact: Bromine can be
used to clean pools, help develop
photographs and reduce mercury
pollution emitted from coal-fired
power plants.
Fluoride for humans. Flouride isn’t actually
essential since humans don’t need it to develop
and sustain life; however, it is essential to your
teeth. While it is a very minor mineral, toxic
levels of fluoride can lead to gastrointestinal
pain and problems with bone formation.
Sources: most city water and toothpaste
44. Flourine

38. For more information, visit www.interactivemetronome.com 38
You may not be familiar with strontium, but
it plays a big role in bone health. Strontium is
chemically very similar to calcium and is occasionally used as a substitute. Naturally, most of the strontium
in your body is found in your bones.
While strontium isn’t necessary for proper neurological function, keeping your skeletal system healthy and
strong will keep you upright and moving easier. It doesn’t do your brain any good to send out signals to
a weak frame and/or broken bones. There is also some evidence to suggest strontium can help prevent
sensory irritation when applied to the skin or teeth.
Sources: seafood, chicken, whole milk, red meat, cheddar cheese and wheat bran
45. Strontium
Bonus fact: Strontium is what makes
the brilliant red colors seen in modern
fireworks. The production of fireworks
actually accounts for over 5% of the
overall worldwide market for strontium.
Can lead be good for you?
No...of course not! However, it is in your body. You eat it on
contaminated food. Your pipes may leave some in everyday
tap water, and if you are like Tommy Callahan Jr., perhaps
you ate paint chips as a child (if it was before the 90’s,
there is a good chance lead was still in wall paint). Some
supplement purveyors have touted the benefits of small
doses of lead in the past, but stay the heck away from this
stuff! Lead poisoning is serious business and causes damage
to the nervous system, kidneys, cardiovascular system and
death. It is particularly dangerous for babies and children,
because their bodies and brains are growing rapidly.

39. 47 Dietary Compounds You Absolutely Must Eat! 39
Most people only think of fiber when they are having
gastrointestinal irregularities, particular when they feel...(cough)...
stopped up. However, fiber has many health benefits. Dietary fibers are naturally in plants. When we eat
plants, the fiber doesn’t digest but instead passes through our system undigested. There are two types of
dietary fiber - soluble and insoluble. Both types of fiber are important for healthy digestion and fighting
heart disease, diabetes, obesity and intestinal problems like diverticulitis.
Not only will fiber help keep you regular, but it also helps prevent hemmorhoids, colon disease and,
possibly, colorectal cancer at the same time. By helping to regulate blood sugar, fiber may help prevent
Type 2 diabetes, and fiber also helps fight heart disease by reducing LDL (bad cholesterol) levels.
46. Fiber
Soluble
Insoluble
This type of fiber dissolves in water. It forms a
gel-like material that will slow digestion, helping
to curb appetite and control blood sugar levels.
It can help lower blood cholesterol.
Sources: oats, barley, citrus fruits, beans,
apples, carrots and psyllium
Promotes the movement of material through
your digestive system and increases stool bulk.
This is the one to grab if you are having trouble
with constipation or irregular stools.
Sources: wheat bran, nuts, green beans,
cauliflower and potatoes

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Water? Come on, really? I don’t eat water! ... Oh, but you do. While most people are familiar with the old
adage, “drink 8 glasses of water a day,” you actually eat about 20-25% of that water. That doesn’t mean to
put down your water bottle; you still need to drink water to replenish all that your body uses and loses
during an average day. After all, your body is between 60-75% water (it can change with climate, weight,
body fat percentage, illness, etc.). You need it to digest food. You need it to make blood. You need it to stay
cool. You need it to connect the body’s circuit board.
But you lose it too. Sweat, urine, stool, spit, tears and even your breath help deplete your stores of water.
That goes double if you are sick, engaged in strenuous activity or live in a hot climate. Dehydration, heat
exhaustion and heat stroke are all serious health concerns that can have lasting effects on your body and
brain. Dehydration is no laughing matter. When you get dangerously low on water, your body begins to shut
down. Muscles don’t move as planned; they can spasm and cramp. Your cognitive prowess begins to slip as
the brain becomes unable to transfer minerals, antioxidants and neurotransmitters. Your skin dries, cracks
and wrinkles. Toxins begin to accumulate in organs that relied on water to carry away the waste. Digestion
is hampered and ingesting water becomes increasingly difficult...a truly cruel twist of fate. In a matter of
days (hours in the right...er, wrong, conditions) dehydration will lead to death.
The good news for most people in developed countries is that fresh water is usually just around the corner
at the nearest sink or fountain. No surprise there; those countries generally developed around the water
because of the need for water. Egyptians relied on the Nile. Just next door, the Tigris and Euphrates were
the birthplace of society. The British controlled the high seas, using water as a worldwide transport system.
Even American history is in many ways tied to coastal forts, the mighty Mississippi river and our Great
Lakes. For humans, water is and always will represent life.
47. Water

41. 47 Dietary Compounds You Absolutely Must Eat! 41
Okay, so 20% of your water comes from food; I get
that. But where is all that water coming from? Here
is a list of the fruits and vegetables with the most
water as a percentage of average total weight:
...a little more on water
Cucumbers
Lettuce (iceberg)
Tomatoes (red)
Celery
Radishes
Zucchini
Tomatoes (green)
Cabbage (green)
Cabbage (red)
Cauliflower
Eggplant
Peppers (sweet)
Strawberries
Spinach
Watermelon
Broccoli
Grapefruit
96%
96%
95%
95%
95%
94%
93%
93%
92%
92%
92%
92%
92%
92%
92%
91%
91%
Bonus Fact: Water can actually help you lose
weight, and look healthier while you are doing
it. Drinking plenty of water not only keeps your
stomach full, but it helps your body utilize
protein and fiber better (honestly, everything
better). That means you feel full longer, thereby
eating less. Water also keeps skin looking young
and fresh; so, as you drop those pounds and
stay healthy for years to come, you are also
making sure that the skin keeps that healthy
glow you worked so hard to achieve.

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Conclusion
Alright, we made it through. That didn’t take too long, did it? Most people only think of vitamins and minerals
when they are taking a Centrum
®
or giving their children a Flintstones
®
Gummy, but these amazing organic
compounds are on the job 24/7. As evidenced by the number of conditions associated with poor nutrition,
what you eat affects more than your weight; it can affect your mood, intelligence, lifespan and quality of
life.
Now, even though a lot of serious symptoms were just bandied about, we are not trying to scare anybody.
Almost everybody suffers from some mild deficiencies and very few fall victim to severe neuromuscular
conditions. Eating a diet rich in whole grains, fruits and vegetables should be enough for anyone that doesn’t
suffer from an existing condition that prevents nutrient uptake. For those folks, your regular physician
will be looking at blood test and advising you accordingly. For everyone else, if you feel better taking a
multivitamin, by all means, take a multivitamin. Just be careful not to overdo it with the fat-soluble vitamins
and heavy metals; toxic buildup can lead to a host of nasty side effects, including death (that’s a big one).
Raise your hand if you feel like a nutrition expert. Yeah, woohoo! Okay, now put it down. We never even got
to lycopene, flavonoids, steroids, lignans, resveratrol, capsaicin, aromatic acids, glucosinolates, indoles, etc.
We could go on for hours, but we won’t. While many of those compounds have dietary significance, they are
generally consumed with a healthy diet, as they are almost all naturally found in fruits, grains, vegetables
and animal flesh. If you make an effort to maintain healthy levels of the 47 we covered, your brain and
body will thank you...and you will get plenty of flavonoids and indoles.
But right now, it is almost time to eat and we need more brain food. Bon Appetit!

43. 47 Dietary Compounds You Absolutely Must Eat! 43
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