2013-12-19

#gelatin #spirulina have a #zinc imbalance

12.19: summary:
. I'm trying for a more paleo diet,
so my plant-based protein sources
have moved from legumes to spirulina;
while my animal-based protein includes gelatin
in order to balance the eggs, whey, and meat .
. I found this diet was too high in copper
relative to its natural supplies of zinc,
so I studied the available supplements
and decided on a glycinate chelate .

11.20: web.cook/gel/dosage and balance:
. a tablespoon (one std packet)
has 6g of protein (12% of daily) .
. it has no zinc and much copper;
also has much selenium .
. it has zero cysteine or tryptophan
and very little methionine .
. it is slightly anti-inflammatory,
while eggs are "moderately" inflammatory
and each egg has 7g protein (14% of daily)  .
. the limit on eggs is omega-6 oil:
but, maybe the upper limit is just dioxin;
because, according to Europe's 2009 EFSA
(obligate "whole grain" eaters ...)
we can have 10 g/day linoleic acid (omega-6)
-- vs only 2.25 g/day of omega-3
(250 mg/day of that omega-3
should be in the form of EPA and DHA .

web.cook/zn/best forms and suppliers:
. my diet is heavy in copper relative to zinc
due to gelatin and spirulina .
. the only reasonable and reliable source of zinc
is meat? what about eggs?
about 8mg in 10yolks .
other dietary sources:
. sardine is a good meat for zinc (3mg/60g):
it's cheap, has some omega-3 (but with dioxin),
and isn't a bottom feeder like crab and oyster ?
. if you trust farming soil, nuts are great
but the limit is omega-6 poly'oil:
brazil(4mg/20g) -- great source of selenium too;
almond(3mg/15g),  hazel(2mg/15g) .
. a more in-the-zone source is peas (1mg/60g).
. improve absorption with
cysteine from egg or whey .

supplements without added copper:
[12.11: glycinate chelate -- got this]
methionine chelate, picolinate chelate, gluconate chelate .