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Ben's Nutrition Pocket Guide
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Sources, Benefits, & Destroyers..

Aloe Vera Gel
Vital to Human Consumption:

       Ben's Guide: Vitamins A-Z, and all the Minerals, Phyto's, and nutrients you didn't know existed and MOST OF ALL: points out that ALL nutrients except for fat & sugar have been destroyed in processed food if it has been cooked, exposed to light (example: Vit A), or oxygen (Vit C), and if you drink chlorinated water (Vit E)! Protein according to Poop Scientists (yes they exist) comes out the same way it went in if cooked because cooking damages protein and also destroys its absorb-ability. Many other substances I show here destroy nutrients even after they're already in the body like chlorinated water does to Vitamin E! Most Minerals are no longer of use after they're cooked or processed because heat and abuse destroys their vital electromagnetic properties. (example: try boiling a magnet and see if it works, or try sprouting a seed to grow a plant using only water that has been microwaved) 


Vitamin A:

Our vision, especially in dim light. Bone growth. Reproduction

Cell division and cell differentiation (cell decides what type of cell it is going to become).

surface linings of the eyes, respiratory, urinary, and intestinal tracts (otherwise bacteria can cause infection). skin and mucous membranes keeping out bacteria and viruses.

Regulates the immune system. Helps lymphocytes (a type of white blood cell that fights infections) to function more effectively. Antioxidants which protect cells from free radicals

Prevents cancer. Slows the aging process. As a powerful antioxidant is therefore anti-carcinogen (anti-cancer)


Carotenoids are found in darkly colored fruits and vegetables.


cooking, particularly when using copper or iron cooking utensils,

exposure to light and air (some is lost),

soaking in water for some time,

preservatives used in some processed meats (lowers its vitamin A content), and some vitamin A is lost in the fat during frying.


IMPORTANT NOTE FROM BEN: Vitamin A from Beta-carotene (natural plant sources) does not cause toxicity. Vitamin A from Animal sources & synthetic & multivitamin forms cause toxicity when overdosed. It's important to realize the only natural source for Vitamins, and most enzymes, and organic active minerals is plants. Many nutrients don't exist anywhere except for in fruit! Let me say this again: Vegetables and other forms of plants DON'T contain many nutrients that only exist in fruit. All nutrients are found in abundance and great supply almost exclusively only in fruit. BONUS: nutrients found in fruit are more absorb-able and accessible than in any other plants or vegetables. It takes up to 300,000 times or more of regular units of a Vitamin from a Multivitamin or synthetic source to accomplish even just a One or Two of the Thousands of miraculous events that a few units from a fruit's Vitamins & Nutrients can produce!  Fructose in its natural and non-toxic form; the only sugar used by the brain, many organs, and central nervous system, is only found in fruit & honey. And these natural nutrients cannot be overdosed in nearly all cases because they don't harm the body. In fact the more the better when done naturally according to most research! Multivitamin, and animal sources and anything made by humans in a laboratory usually will cause side-affects, toxicity, and many as of yet undetermined future consequences such as mutations and other negative outcomes such as cancer and early death according to the deaths reported for most pharmaceuticals and multivitamins. Fruit is always the safe, and guaranteed form of nutrition plus it's self-sustaining which means humans can live entirely on nothing but fruit and still remain completely healthy, full of energy, and live a very long and productive life! see Ben's website for sources and links so you can read the doctor's and scientist's research and discoveries concerning the facts that have been known for over Fifty years and are old news and old science that has not been publicized very often because it's not profitable for anybody.



Vitamin B1 - a water soluble vitamin also known as thiamine. The RDA is commonly set at 1.4 mg per day. There are no known side effects from taking too much thiamine so an upper limit is not currently set.

Thiamine is part of the B-Complex set of vitamins that help to convert carbohydrates to glucose for energy.  

Sources: oatmeal, flax, sunflower seed and brown rice. Flour and cereals, in the United States, are fortified with thiamine.

Vitamin B2 - a water soluble vitamin also known as riboflavin. The RDA for the vitamin is about 1.2 mg per day. There is no upper limit as toxicity caused by intake of large amounts of vitamin B2 does not exist. Riboflavin is a B-complex vitamin that aids in the conversion of carbohydrates to energy. Riboflavin also has anti-oxidant properties.  

Sources: almonds, whole grains, wheat germ and wild rice.  

Vitamin B3 (Niacin):

- a water soluble vitamin commonly called niacin. There are two other forms of B3 - niacinamide and inositol hexanicotinate.

Lowers cholesterol and protects against cardiovascular disease.

May relieve/prevent migraine headaches.

Maintains healthy skin, nerves, tongue and digestion.

Essential for the metabolism of carbohydrates and normal function of gastrointestinal tract.

Essential for the synthesis of sex hormones and a healthy nervous system.

Protects against and detoxifies the body of pollutants, alcohol and narcotics.

Prevents and treats schizophrenia.

Aids in cell respiration.

Produces energy from sugar, fat & protein.

May lower cholesterol and protects against heart disease.

Promotes healthy digestion.

Dilates blood vessels and improves circulation.

Reduces high blood pressure.


Sources: beets, fish, salmon, tuna and peanuts.

Vitamin B4 - also known as adenine. When attempting to list all vitamins, this B vitamin must be included though it is no longer considered a vitamin needed by humans.  

Sources: plant an animal tissue and is thought to prevent muscle weakness in rats and chickens.

Vitamin B5 - a water soluble vitamin known as pantothenic acid. In addition to working with energy conversion, B5 also aids in production and maintenance of sex and stress hormones. Red blood cell production is also affected by proper B5 levels. 

Sources: corn, cauliflower, kale, broccoli and tomatoes.

Vitamin B6 - a water soluble vitamin that works with the metabolism of proteins, fats and carbohydrates. B6 is also helps in the production of neurotransmitters in the brain. If 200 mg or more are consumed, neurological disorders may develop.   

Sources: chicken, turkey, tuna, salmon and shrimp.

Vitamin B7 - a water soluble vitamin also known as biotin, vitamin H or vitamin I. in addition to working in carbohydrate conversion, biotin aids in strengthening hair and nails. 

Sources: egg yolks, sardines, nuts, soybeans and grains.

Vitamin B8 - known as adenosine monophosphate, to list all vitamins without this questionable inclusion would be incomplete. Vitamin B8 works in much the same manner as other B Complex vitamin and is found in yeast.

Vitamin B9 - a water soluble vitamin also known as Folic Acid . This vitamin is popular for its use in fetal development. Folic acid supplementation is necessary for the neurological development of the fetus from the first weeks after conception.
Sources: dark leafy greens, beets, lima beans and kidney beans.

Vitamin B10 - a slightly water soluble substance called para-aminobenzoic acid or PABA . While no longer considered a vitamin, the substance is currently used to treat patients with Peyronie's Disease. In some cases, people with irritable bowel syndrome take in the potassium salt to fight off gastrointestinal distress.

Vitamin B11 - a questionable inclusion in a list of all vitamins. Known as Pteryl-hepta-glutamic acid, the "vitamin" is predominantly used by chickens to maintain body and feather growth. Also referred to as Vitamin S.

Vitamin B12 - a water soluble vitamin is popular as an energy supplement. Patients who have undergone surgery of the intestine may be forced to take supplemental B12 in order to maintain the health of red blood cells and the central nervous system.  

Sources: eggs, meat, poultry and milk.

Vitamin B13 - found in whey and root vegetables, Vitamin B13 is a mineral transporter. An official name has not been noted, but Aspartic Acid and Colamin Phosphate also transport minerals and could be  Vitamin B13. Lack of the vitamin may cause Multiple Sclerosis.

Vitamin B14 - this vitamin has no official name but needs to be mentioned when we list all vitamins. It works similarly to Vitamin B10 or B11. Foods sources include yeast, organ meats and wine. Some think this vitamin is the reason wine may improve health.

Vitamin B15 - also referred to as Pangamic Acid, its inclusion on a list of all vitamins is often overlooked since its importance is debated. Foods sources include yeast, apricot seeds and corn. May work to improve liver health.

Vitmain B16 - may have been studied by Russian scientists, but this vitamin is often omitted when preparing a list all vitamins important to humans.

Vitamin B17 - is naturally occurring in buckwheat, millet and flax. It is included when attempting to list all vitamins, though its status as a vitamin has not been confirmed. Some researchers have suggested it has anti-cancer benefits.

Vitamin Bc - known as Folic Acid.

Vitamin Bh - known as Inositol.

Vitamin Bp - known as choline.

Vitamin Bt - commonly known as L-Carnitine. Though not an official vitamin, you cannot list all vitamins without this popular amino acid. While non-essential as a vitamin, per se, supplementation is commonly used by patients with heart disease and body builders. May also be good for brain health in acetylated form.

Vitamin Bx  - known as Para-Aminobenzoic Acid or PABA.

Vitamin Bw - known as Biotin and also Vitamin H.


Vitamin C:

boosts immunity

1) Increases production of B and T cells, white blood cells

2) Increasing antibody (immunoglobulin) responses.

3) Increasing the level of antiviral interferon molecules.

Prevents scurvy.

Reduces severity of colds.

Antioxidant - protects LDL cholesterol from free radical damage.

Lowers blood cholesterol

Aids in the absorption of iron (from vegetables).

Reverses pre-cancerous conditions (but not inhibit established advanced cancer).

Maintains healthy bones, teeth, and sex organs.

Helps in collagen formation (maintains healthy connective tissue and bone).

Aids wound healing.

Natural antihistamine actions.

Helps manage asthma. May help to overcome male infertility.

Protect the eye lens from anti-oxidative damage.

Working with vitamin E, slows the progression of Parkinson's disease.

Improve blood sugar control in diabetics.

Helps male fertility.


Food sources:

Fresh fruits (especially citrus fruits) & vegetables. Apples. Kiwi fruit. Rosehips. Blackcurrants. Raspberries. Green pepper. Broccoli. Brussels sprouts. Cauliflower. Cabbage. Tomatoes.

Best source: citrus fruits (eg. Oranges & lemons).



Oxygen; pasteurization destroys some vitamin C; Stress ; Trauma ; Sugar; Tobacco

Antibiotics; Fever; Aspirin; Antacids; Contraceptive pill; Cortisone.

Pasteurization destroys at least 25% of the vitamin in the original raw milk."


IMPORTANT NOTE FROM BEN: the only natural source of most Vitamins & Minerals and nutrients is plants. This is why predators only eat the fruit & plant filled intestines, organs, and none of what we call meat and also why they drink the nutrient loaded blood. Only humans and lowly scavengers eat the so-called meat portions of dead animals. Also it's interesting to note that herbavores have plenty of energy, constant, and are always out in the open enjoying life eating all they want while predators remain in hiding, and in cold, dark caves and come out usually only at night. Predators only attack the sick, weak, injured, and elderly because healthy adults will kill them. Predators often die from starvation if they cannot catch their prey by their third attempt because they no longer have energy to try again. Also many predators are are killed in the attempt by their herbavore prey. Facts overlooked by many mainstream wildlife productions. Also it's important to know that Fruit has a thousand times more of all the nutrients than vegetables and plants. How can you tell the difference between a fruit and vegetable? In most cases very easily by the seed which are usually on the inside of fruit not on the outside. Except for example a Strawberry. Tomatoes such as Romaine Tomatoes have been hybridized to have less liquid and therefore do not perform in the body like a fruit and are more like a vegetable. Most fruit is 60-80% water much like the Earth and the Human body. In fact the ratio for most nutrients and properties in a fruit is very similar to that of the Human body another reason the saying, "you are what you eat" continues to hold true! The Banana and Carrot, the Carrot being a Vegetable seem more solid and yet are over 60% liquid! This is not easily apparent because much of the liquid is oil which is somewhat more solid than water especially when cold. To further dispel the Protein myth which you can view the actual horrendous research and documentation that created the protein science the world uses today and is borderline criminal all exposed in my e-Book "The Healthy Anorexic" it's important to note that mother's milk contains the same amount of protein and proportions and properties as that of fruit & vegetables. Most vegetables are more correctly placed in the herb family whereas fruit is the portion of the plant made readily available as a quick and easy source of food loaded with all the nutrients humans need. Fruit is self-sustaining meaning humans can live on nothing but fruit and still have all the energy they could ever dream of, perfect health, and super long life.

Vitamin F: - commonly included when asked to list all vitamins, Vitamin F is commonly called Linoleic Acid. More appropriately, this vitamin is an essential fatty acid which may improve heart health. Found  naturally in vegetables oils. There is no RDA.

Vitamin G: - another name for Vitamin B2 or Riboflavin.

Vitamin H: - known as Biotin. This vitamin is naturally found in soy beans and egg yolks. People who do not get enough Biotin may suffer from eczema or difficulties with fat metabolism. An RDA of 300 mcg is set, but optimal levels can reach up to 10,000 mcg a day. High doses may help patients with diabetes.


Vitamin I:

- another name for Vitamin B7 or Biotin.


Vitamin J:

- found in woody plants, this term is used for Catechol which is a flavonoid.

VITAMIN K (Phylloquinone or Menaquinone):

Promotes growth.

Promotes proper blood clotting (the 'K' comes from the German word 'Koagulation').

Accelerates healing of bone fractures.

Increase bone formation in post-menopausal osteoporotic women.

Reduce urinary calcium excretion.

Involved in bone calcification and mineralization.

Promotes healthy liver function.

Promotes longevity.


Food Sources:

Alfalfa. Broccoli. Brussels sprouts. Cabbage and other leafy green vegetables. Tomatoes. Cauliflower. Eggs. Fish liver oil. Green tea. Kelp. Liver. Meats. Soybeans. Rapeseed. Olive oils. Whole grains. Yoghurt.


Nutrient Destroyers:

Mineral oil. Rancid oils. Radiation / X-rays. Aspirin. Antibiotics.



Vitamin L1:

- known as Ortho-Aminobenzoic Acid. Found in beef liver, to list all vitamins would be to include this amino acid. While not essential in humans, affects lactation in animals.

Vitamin L2: - known as Adenyl Thiomethylpentose. This naturally occurring substance is found in yeast and may benefit animals during the lactation process.

Vitamin M: - known commonly as Folic Acid and also vitamin B9, Vitamin M is essential to the brain development of the fetus in utero. Natural food sources include green leafy vegetables and oranges. Additional benefits may include a reduction in fetal birth defects and reduction in risk for colon cancer. Adults should intake between 400 mcg and 1,000 mcg a day with the RDA being set at 400 mcg for non-pregnant adults.

Vitamin N: - known as Thioctic Acid or ?-lipoic acid. Intake can range from 50 to 100 mg a day. To list all vitamins would not normally include Vitamin N. The substance can be used to regulate blood sugar levels.


Vitamin O:

- known as stablized liquid oxygen, this vitamin is no longer recognized for human consumption.
Vitamin P (Bioflavonoids): Essential for the proper absorption and enhancement of Vitamin C. Works with Vitamin C to assist in connective tissue maintenance and capillaries, which is why it helps heal bruises, bleeding gums and oral herpes. It fights off free radicals to promote immune functions, fight the common cold and infections. It may help maintain healthy blood vessels walls. Helps to treat dizziness and edema. Bioflavinoids also have an antibacterial affect which promotes circulation, they stimulate bile production which can help lower cholesterol levels. It may also help aid in the treatment of cataracts.
also known as C-complex
FOOD SOURCES: The white skin of the citrus fruit (the pith of the citrus), apricots, blackberries, buckwheat and bilberry, burdock root, black currants, cherries, grapefruit, grapes, green tea, juniper berries, lemon, oranges, parsley, peppers, plums, prunes, and rose hips.
destroyed by heat.

Vitamin PP: - another name for Vitamin B3 or Niacin.

Vitamin Q: - discovered by Dr. Armand James Quick and used only by patients with telangiectasia. The vitamin is also known as Coenzyme Q10. It is common to list all vitamins without Coenzyme Q10 or Vitamin Q as most people never come in contact with the vitamin.

Vitamin R: - another name for Vitamin B10 or PABA.

Vitamin S: - another name for Vitamin B11 or Pteryl-Hepta-Glutamic Acid. Referenced when some list all vitamins as being a kelp derived vitamin.


Vitamin T: - is rarely included when you list all vitamins. There is some confusion about the vitamin as two scientists used the same name for different discoveries. Vitamin T is a growth promoter in termites, fungus and yeast. It is also the name for a blood health promoting substance in sesame seeds.

Vitamin U: - a questionable vitamin found in uncooked cabbage juice. The vitamin could be either S-Methylmethionine, Allantoin or Glutamine.


Calcium: -the major structural component of bone and is the most abundant mineral in the human body. It plays an integral role in nerve transmission, muscle contraction and secretion of certain hormones. Calcium is also needed along with Vitamin K for proper blood clotting.


Magnesium: -plays a structural role in bone and in cell membranes. It is needed for proper nerve conduction and muscle contraction and therefore, affects the rhythm of the heart. Magnesium is also needed for energy production from fats and carbohydrates and it is required for the function of the Adenosine Triphosphate (ATP) energy system which is especially important during weight training. Magnesium is also required for intercellular communication.


Potassium: -an electrolyte mineral, meaning that is has the ability to conduct electricity when it is in solution. In this way, Potassium plays a crucial role in muscle contraction and nerve function and in maintaining normal heart rhythm.


Zinc: -important for proper growth, development and reproduction and it is needed for healthy cell structure and function. It is also required for proper neurological function and immune system response.


Iron: -required for the transportation and storage of oxygen within the body. An Iron containing compound is needed for cellular energy production and Iron is also an essential part of certain anti oxidant enzymes responsible for protecting cells from free radical damage.


Phosphorus: -required for all energy production and storage within the body. This includes Adenosine Triphosphate (ATP), the primary energy system used during weight training. Phosphorus is also a major structural component of both bone and of cell membranes.


Manganese: -required for the formation of the primary antioxidant enzyme found in the energy producing structures of cells. It is needed for the maintenance of healthy skin through its role in collagen production and is important for proper bone development.


Selenium: -an essential component of the anti oxidant enzyme glutathione which is responsible for neutralizing potentially harmful free radicals. Through its role as an anti oxidant enzyme, Selenium is important for the protection of maturing sperm and thus male reproductive function. Selenium is required by another compound that can regenerate anti oxidants like Vitamin C and it is also needed for thyroid hormone production.


Copper: -required for the production of a powerful anti oxidant enzyme and is important for proper brain and nervous system function. It plays a critical role in cellular energy production and it is important for the health of the heart and blood vessels. Copper is also necessary for the formation of healthy connective tissue.


Chromium: Although the full needs for Chromium by the human body are not yet known Chromium is still considered an essential mineral.


Chromium: -acts to enhance the effectiveness of insulin within the body. Insulin is secreted by the pancreas in response to elevated blood glucose levels whereby it then transfers the glucose into the cells for use as energy. Decreased insulin response can lead to type 2 diabetes.


Iodine: -Through its role in thyroid hormone production, the mineral Iodine is essential for a number of physiological processes including growth, development, reproductive function and metabolism.


Common Destroyers of  

Many Vitamins & Minerals:



destroys Vitamin A, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3, Vitamin B6 (Pyridoxine), Folic acid, Vitamin B12, Pantothenic acid, Biotin;  

Minerals: Potassium, Iron, Zinc.

Other nutrients: Choline, Inositol, PABA (Para-Amino Benzoic Acid).

Pasteurization of milk:  

destroys about 38% of the B complex


destroys Vitamins: Vitamin A, Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin);

Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Folic Acid, Vitamin B12, Biotin;

Vitamin C; Minerals: Potassium, Magnesium, Iron.

Other nutrients: Choline, Inositol, PABA (Para-Amino Benzoic Acid).


destroys Vitamins: Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin C.

Minerals: Magnesium, Chromium, Phosphorous, Potassium.

(the metabolism of sugar requires vitamin B1, vitamin B2, vitamin B3, magnesium and chromium).

Other health problems related to sugar:

Sugar in our diet, decreases urine output. Sugar also increases calcium in our urine. These 2 factors lead to a higher concentration of urinary calcium, which may lead to kidney stone formation.


destroys Vitamins: Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Folic acid, Vitamin B12; Pantothenic Acid, Biotin, Vitamin C;  

Vitamin C maintains collagen structure of the skin;

Why many smokers have dry, scaly skin. Carcinogenic (linked to lung cancer).


Other Nutrient destroyers:

Antibiotics: Vitamin B3

Aspirin: Vitamin C, Vitamin K (Phylloquinone)

Birth control pills: Vitamin B6 (Pyridoxine), Vitamin E.

Chlorine: Vitamin E.

NOTE FROM BEN: unfortunately chlorinated water is the only thing usually available when somebody is burned or cut open and Vitamin E is one of the best nutrients to prevent blisters and scar tissue and enhance immediate healing. It's interesting to note the best source for Vitamin E also has the same acidic level as human skin so is also anti-bacterial, anti-germ, and everything else that the skin naturally resists thru its maintained level of acidity, so when burned or cut it's good to have all natural cold pressed plant oils to put on the wound. If they're not cold-pressed, all-natural, extra virgin, then they're toxic and of no use and possibly harmful especially in burns and deep wounds. If all you have is chlorinated water you have no choice but to use it. Personally I keep bottled water, cold-pressed plant oil, Aloe Vera leaf, Honey, and a few other remedies in my first aid kits and around the house and work environment for my own safety and that of my loved ones. 

Fever: Vitamin B1 (Thiamin), Vitamin C.

Rancid fats & oils: Vitamin E, Vitamin K.

Radiation: Vitamin B6, Vitamin K (Phylloquinone)

Raw clams: Vitamin B1

Stress: Vitamin B1, Folic Acid, Calcium.

Lack of exercise: Calcium

Laxatives: Vitamin B12

Other nutrient destroyers: Caffeine; Corn; Antibiotics; Alcohol; Choline, Inositol.


Coming soon: look for herbs, more minerals, & vitamins! Always visit to download the updates:


IMPORTANT NOTE FROM BEN: while heat destroys nutrients ironically freezing does not, so you can freeze fruit just fine without losing any of the nutrients. However freezing does destroy the cellulose barrier in plants and in skin by causing it to burst as the liquids trapped inside expand. In the case of food this is good because it makes the nutrients trapped inside these chambers much easier for the body to access and absorb. 


For more Sources & other Resources & updates see my website and the following websites: 



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