micro_NUTRIENT_BIBLE

NUTRIENT 

BIBLE 

micro 

T I P S O N T H E S E 

L I T T L E C O N F U S I N G L E T T E R S 

D R . D A V I D S T E U E R 

S U R G E P L A N

A L R I G H T , S O W H A T E X A C T L Y A R E 

M I C R O - N U T R I E N T S , O R M I N E R A L S , O R 

V I T A M I N S F O R T H A T M A T T E R . . . ? ? ? 

VITAMINS AND MINERALS ARE THE TWO TYPES OF MICRONUTRIENTS. WHILE 

ONLY NEEDED IN SMALL AMOUNTS, THEY PLAY IMPORTANT ROLES IN HUMAN 

DEVELOPMENT AND WELL-BEING, INCLUDING THE REGULATION OF 

METABOLISM, HEARTBEAT, CELLULAR PH, AND BONE DENSITY. LACK OF 

MICRONUTRIENTS CAN LEAD TO STUNTED GROWTH IN CHILDREN AND 

INCREASED RISK FOR VARIOUS DISEASES IN ADULTHOOD. WITHOUT PROPER 

CONSUMPTION OF MICRONUTRIENTS, HUMANS CAN SUFFER FROM DISEASES 

SUCH AS RICKETS (LACK OF VITAMIN D), SCURVY (LACK OF VITAMIN C), AND 

OSTEOPOROSIS (LACK OF CALCIUM). 

TYPES OF MICRONUTRIENTS 

VITAMINS ARE AVAILABLE IN TWO FORMS: WATER-SOLUBLE AND FAT-SOLUBL 

WATER-SOLUBLE VITAMINS ARE EASILY LOST THROUGH BODILY FLUIDS AND 

MUST BE REPLACED EACH DAY. WATER-SOLUBLE VITAMINS INCLUDE THE B- 

COMPLEX VITAMINS AND VITAMIN C. VITAMINS B6 AND B12 ARE TWO OF 

THE MOST WELL-KNOWN B-COMPLEX VITAMINS. SINCE THEY ARE NOT LOST 

AS EASILY AS THEIR WATER-SOLUBLE COUNTERPARTS, FAT-SOLUBLE VITAMIN 

TEND TO ACCUMULATE WITHIN THE BODY AND ARE NOT NEEDED ON A DAILY 

BASIS. THE FAT-SOLUBLE VITAMINS ARE A, D, E AND K. 

S U R G E P L A N

A L R I G H T , S O W H A T E X A C T L Y A R E 

M I C R O - N U T R I E N T S , O R M I N E R A L S , O R 

V I T A M I N S F O R T H A T M A T T E R . . . ? ? ? 

MINERALS ARE ALSO AVAILABLE IN TWO FORMS: 

MACROMINERALS AND MICROMINERALS. 

MACROMINERALS ARE NEEDED IN LARGER AMOUNTS 

AND INCLUDE THE FOLLOWING: 

CALCIUM 

MAGNESIUM 

PHOSPHORUS 

SODIUM 

POTASSIUM 

MICROMINERALS ARE ONLY NEEDED IN TRACE 

AMOUNTS AND INCLUDE THE FOLLOWING: 

IRON 

COPPER 

IODINE 

ZINC 

FLUORIDE 

S U R G E P L A N

A L L A B O U T " M I C R O " 

There are dozens of types of whole grains. here are 

some of the most common ones. 

MINERALS 

The five major minerals in the human body are 

calcium, phosphorus, potassium, sodium, and 

magnesium. In the context of nutrition, a 

mineral is a chemical element required as an 

essential nutrient by organisms to perform 

functions necessary for life. Minerals originate 

in the earth and cannot be made by living 

organisms. 

VITAMINS 

A VITAMIN IS AN ORGANIC COMPOUND 

AND A VITAL NUTRIENT THAT AN 

ORGANISM REQUIRES IN LIMITED 

AMOUNTS. IT MUST BE OBTAINED 

THROUGH THE DIET 

OTHER MICRONUTRIENTS 

AMINO ACIDS, TRACE ELEMENTS AND FATTY 

ACIDS. 

THESE UNCLASSIFIED INTO GROUPS, BUT 

RATHER ARE CONSIDERED "SUPPLEMENTS" 

FOR A HEALTHY DIET AND BODY FUNCTION.

Calcium is important for the proper 

contraction of muscle cells, including 

millions of heart muscle cells. It is 

needed for the conduction of nerve 

impulses and, therefore, for optimum 

heartbeat. Calcium is also essential for 

the hardening and stability of our bones 

and teeth. It is also needed for the 

proper biological communication 

among the cells of the cardiovascular 

system and most other cells, as well as 

for many other biological functions. 

S U R G E P L A N

How much do we need? 

1000 milligrams a day 

Where can we get it? 

Dairy products, kale, fortified cereals, 

green leafy vegetables, tofu 

S U R G E P L A N

Why do we need it? 

Zinc is used by numerous enzyme 

systems as an auxiliary factor (co- 

enzyme). A zinc deficiency can lead to 

growth disorders, skin diseases and an 

increased susceptibility to infections. 

Zinc is required by different enzymes in 

metabolism and pH regulation, supports 

a strong immune system, helps wounds 

heal. 

S U R G E P L A N




Red meats, fortified cereals, some 

types of seafood, poultry, whole 

grains 

S U R G E P L A N


Potassium is an electrolyte needed in mainting 

proper blood pressure and fluid balance, nerve 

impulses, muscle contraction, especially in the 

heart. 

Potassium is the most important positively 

charged electrical particle in our body cells. It 

is important for the generation of energy in the 

cell metabolism and is needed for the synthesis 

of acetyl-coenzyme-A. Potassium is also 

necessary for the normal contraction of 

muscles, including the heart muscle. It plays a 

part in the electrical processes that are needed 

for the regulation of nerve impulses and 

S U R G E P L A N 

activation of the muscles.




Bananas, potatoes, avocado, leafy 

green vegetables, beans, mushrooms 

S U R G E P L A N


Sodium is vital in muscle 

contraction, sending nerve signals 

throughout the body, and with 

maintaining fluid balance. 

S U R G E P L A N




Table salt, milk, spinach 

S U R G E P L A N


Phosphorus is present in every cell of our 

bodies, with most of it being found in the 

bones and teeth. Phosphorus plays an 

important role in the body’s use of 

carbohydrates and fats, and is needed to make 

protein for the growth, maintenance, and repair 

of cells and tissues. It also helps the body make 

adenosine triphosphate (ATP), a molecule used 

to store energy. Phosphorus works with the B 

vitamins and also helps with kidney function, 

muscle contractions, normal heartbeat and 

nerve signalling. 

S U R G E P L A N




Red meats, dairy products, fish, 

poultry, whole grains and oats 

S U R G E P L A N


Magnesium is nature’s calcium 

antagonist, and its benefit for the 

cardiovascular system is similar to the 

calcium antagonist drugs that are 

prescribed, except that magnesium is 

produced by nature itself. Clinical studies 

have shown that magnesium is 

particularly important for helping to 

normalize elevated blood pressure; 

moreover, it can help normalize irregular 

heartbeat. 

S U R G E P L A N




Dark leafy greens, nuts, fish, beans, 

avocados, dark chocolate 

S U R G E P L A N


Iron is an important component of hemoglobin, 

the substance in red blood cells that carries 

oxygen from your lungs to transport it 

throughout your body. Hemoglobin represents 

about two-thirds of the body’s iron. If you don't 

have enough iron, your body can't make 

enough healthy oxygen-carrying red blood 

cells. A lack of red blood cells is called iron 

deficiency anemia. 

Without healthy red blood cells, your body 

can't get enough oxygen=exhausiton. That 

exhaustion can affect everything from your 

brain function to your immune system's ability 


to fight off infections.




Red meats, fish, poultry, spinach, 

nuts, beans, whole grains 

S U R G E P L A N

Copper is needed for the formation 

of a web structure of collagen in the 

blood vessel walls, which provides 

extra strength. It also stimulates the 

absorption of iron and the 

production of haemoglobin, the red 

colored substance that is important 

for the red blood corpuscles. Copper 

is also part of an enzyme that is 

needed for the production of the 

dark pigment melanin. 

S U R G E P L A N

How much do we need ? 

How much copper is in a human 

body? 

The adult body contains between 1.4 

and 2.1mg of copper per kilogramme 

of body weight. Hence a healthy 

human weighing 60 kilogrammes 

contains approximately a tenth of 

one gramme of copper. However, 

this small amount is essential to the 

overall human well-being. 

S U R G E P L A N

Manganese is an important 

secondary factor for bio-catalysts. 

For example, it activates enzymes 

that play a part in DNA metabolism, 

the molecules that contain 

hereditary information. A long-term, 

serious shortage of manganese will 

result in growth inhibitions, 

infertility and other serious 

disorders. 

S U R G E P L A N

How much manganese per day? 

The average dietary intake of 

manganese in the United States is 

estimated at 2.1 to 2.3 mg per day for 

men and 1.6 to 1.8 mg for women, 

but those on vegetarian diets or 

diets emphasizing whole grains may 

get as much as 10.9 mg daily. 

S U R G E P L A N

Chromium plays an important role in 

carbohydrate metabolism, especially 

in connection with glucose and 

insulin. In most industrialized 

countries chromium deficiency is a 

secondary contributor to the 

growing incidence of diabetes. 

S U R G E P L A N

Chromium Picolinate Dosage. Safe 

and tolerable levels of chromium 

picolinate have not been 

established. To prevent chromium 

deficiency, the daily recommended 

intake is between 50 micrograms 

(mcg) and 200 mcg for adults and 

teenagers. The recommended 

dietary allowance of chromium 

increases with age. 

S U R G E P L A N

SELENIUM 

IS AN IMPORTANT ANTIOXIDANT 

THAT PROTECTS THE BODY AGAINST 

DAMAGE BY FREE RADICALS AND 

ASSISTS ITS DEFENCE SYSTEMS. 

CLINICAL STUDIES HAVE 

ESTABLISHED THAT SELENIUM 

PLAYS AN IMPORTANT ROLE IN THE 

FIGHT AGAINST CANCER AND 

CARDIOVASCULAR DISEASES. 

S U R G E P L A N

SELENIUM 

MOST PEOPLE CAN GET THEIR RDA 

OF SELENIUM FROM FOOD. IN 

STUDIES TO DETERMINE IF 

SELENIUM COULD AID IN PROSTATE 

CANCER PREVENTION, MEN TOOK 

200 MICROGRAMS DAILY. THE SAFE 

UPPER LIMIT FOR SELENIUM IS 400 

MICROGRAMS A DAY IN ADULTS. 

ANYTHING ABOVE THAT IS 

CONSIDERED AN OVERDOSE. 

S U R G E P L A N

and body against biological rusting. 

system 

U R G E P L A N 

S 

Vitamin C is the key nutrient for the stability of 

blood vessels, the heart and all other organs in 

our bodies. Without vitamin C, our bodies 

would literally collapse and dissolve, as in 

scurvy. Vitamin C is responsible for the 

optimum production and function of collagen, 

elastin and other connective tissue molecules 

that give stability to our blood vessels and our 

entire bodies. 

Vitamin C is important for fast wound healing 

throughout our bodies, including the healing of 

millions of tiny wounds and lesions inside our 

blood vessel walls. It is the most important 

antioxidant in the body. Optimum amounts of 

vitamin C effectively protect the cardiovascular

Vitamin C is also a cofactor for a series of 

biological catalysts (enzymes), which are 

important for the improved metabolism of 

cholesterol, triglycerides and other risk factors. 

This helps to decrease the risk for 

cardiovascular disease. It is an important 

energy molecule needed to recharge energy 

carriers inside the cells. 

S U R G E P L A N

Folic Acid is a very important nutrient for the 

production of red blood cells and oxygen 

supply. The last three vitamins are good 

examples of how these bio-energy molecules 

work together in synergy, like an orchestra. 

Without proper oxygen transport to all the 

cells, their function would be impaired, no 

matter how much of the other vitamins you 

might take. It is, therefore, important to 

supplement your diet as completely as possible 

with the right essential nutrients in the right 

amounts. 

S U R G E P L A N

Taking folic acid for at least one month before 

conception reduces the risk of neural-tube 

defects, such as spina bifida, by up to 70 

percent, according to the Centers for Disease 

Control and Prevention. During pregnancy, the 

recommended dose jumps to 600 to 800 mcg, 

or 0.6 to 0.8 mg. 

S U R G E P L A N

Beta-carotene is also called pro-vitamin A, 

and is another important fat-soluble 

antioxidant vitamin. Like vitamin E, it is 

transported primarily in lipoprotein particles 

in the bloodstream to millions of body cells. 

Also like vitamin E, beta-carotene prevents 

these fat particles from rusting and damaging 

the cardiovascular system. 

Beta-carotene is documented in a rapidly 

growing number of clinical studies as another 

protective agent against cardiovascular 

disease. Similarly to vitamin E, beta-carotene 

has been shown to decrease the risk of blood 


clotting.

BIOTIN ACTS AS A COENZYME IN THE BODY 

THAT’S NEEDED FOR THE METABOLISM OF 

FATTY ACIDS, AMINO ACIDS AND GLUCOSE. 

THIS MEANS THAT WHEN WE EAT FOODS 

THAT ARE SOURCES OF FATS, PROTEINS AND 

CARBOHYDRATES, VITAMIN B7 BIOTIN MUST 

BE PRESENT IN ORDER TO CONVERT AND USE 

THESE MACRONUTRIENTS FOR BODILY 

ENERGY, TO CARRY OUT PHYSICAL ACTIVITIES 

AND FOR PROPER PSYCHOLOGICAL 

FUNCTIONING. 

S U R G E P L A N

Biotin is also a nutrient that helps us 

keep a young, attractive appearance 

since it plays a major part in maintaining 

the health of our hair, nails and skin. In 

fact, biotin sometimes gets the nickname 

the “H” vitamin, which stems from the 

German words Haar and Haut that mean 

“hair and skin.” Vitamin B7 biotin is 

commonly added to hair and skin beauty 

products, although it’s believed to not be 

absorbed very well through the skin and 

actually must be ingested to be 

fully beneficial. 

S U R G E P L A N

Vitamin D is essential for optimum 

calcium and phosphate metabolism in 

the body. Vitamin D is needed for the 

growth and stability of the bones and 

teeth. For centuries, vitamin D 

deficiency was a frequent children’s 

condition, causing retarded growth and 

malformation. Thus, in many countries, 

milk is enriched with vitamin D. Vitamin 

D is also essential for optimum calcium 

metabolism in the artery walls, including 

the removal of calcium from 

atherosclerotic deposits. 

S U R G E P L A N

Unlike other members of the vitamin alphabet, 

vitamin D defies easy classification. 

That’s because it could actually be considered 

a hormone, since it’s synthesized in the liver 

and kidneys. 

Another unique aspect of vitamin D is the fact 

that, apart from fatty fish oil, vitamin D is rarely 

found in food. 

The essential nutrient is dependent on body 

chemistry — and we need it to function. 

S U R G E P L A N


Around 2000 Iu a day 

Vitamin D- fights depression, boosts 

immunity, fights disease and 

increases metabolism, and weight 

loss. 

S U R G E P L A N

Vitamin E is the most important fat-soluble 

antioxidant vitamin. It protects, 

particularly, the membranes of the cells in 

our cardiovascular systems. Vitamin E also 

prevents free radical attacks and oxidative 

damage. 

Vitamin E is carried in low-density 

lipoproteins (LDL) and other cholesterol 

and fat-transporting particles. Taken in 

optimum amounts, vitamin E can prevent 

these fat particles from oxidizing 

(biological rusting) and damaging the 


inside of blood vessel walls.

Vitamin E has been shown to render the 

platelets in blood circulation less sticky 

and, thereby, keep the blood thin and 

decrease the risk of blood clotting. 

For adults older than 18 years, pregnant 

women, and breastfeeding women, the 

maximum dose is 1,000 milligrams daily 

(or 1,500 IU). For age-related macular 

degeneration, 30 milligrams to 500-600 IU 

of vitamin E (alpha-tocopherol) has been 

taken by mouth daily for 4-8 years. 

S U R G E P L A N

B3-Niacin is an important nutrient, 

essential as the cofactor of nicotinamide 

adenine dinucleotide (NAD) and related 

energy carrier molecules. This energy 

carrier molecule is one of the most 

important energy transport systems in 

the entire body. 

Millions of these carriers are created and 

recharged (by vitamin C) inside the 

cellular energy centres of the 

cardiovascular system and the body. Cell 

life, and life in general, would not be 

possible without this energy carrier. 

S U R G E P L A N

B5-PANTOTHENATE IS THE COFACTOR OF 

COENZYME A, THE CENTRAL FUEL MOLECULE 

IN THE METABOLISM OF OUR HEART CELLS, 

BLOOD VESSEL CELLS AND ALL OTHER CELLS. 

THE METABOLISM OF CARBOHYDRATES, 

PROTEINS AND FATS INSIDE EACH CELL ALL 

LEAD TO A SINGLE MOLECULE, ACETYL- 

COENZYME A. THIS MOLECULE IS THE KEY 

MOLECULE THAT HELPS TO CONVERT ALL FOOD 

INTO CELL ENERGY. 

THIS IMPORTANT MOLECULE IS ACTUALLY 

COMPOSED, IN PART, OF VITAMIN B5 AND THE 

IMPORTANCE OF SUPPLEMENTING THIS 

VITAMIN IS EVIDENT. AGAIN, CELL LIFE WOULD 

NOT BE POSSIBLE WITHOUT THIS VITAMIN. 

S U R G E P L A N

Vitamin B6 is the cofactor of 

pyridoxal phosphate, an important 

cofactor for the metabolism of 

amino acids and proteins in 

cardiovascular and other cells. 

Vitamin B6 is needed for the 

production of red blood cells, which 

are the carriers of oxygen to the cells 

of the cardiovascular system and all 

other cells in the body. Vitamin B6 is 

also essential for the optimum 

structure and function of collagen 

fibres. 

S U R G E P L A N

Vitamin B12 is needed for the proper 

metabolism of fatty acids and certain 

amino acids in the cells of our bodies. 

Vitamin B12 is also required for the 

production of red blood cells. A severe 

deficiency of vitamin B12 can cause a 

disease called pernicious anaemia, which 

is characterized by an insufficient 

production of blood cells. 

B12 has been shown to increase energy, 

and speed weight loss with a high fiber 

diet. 

S U R G E P L A N

The National Institutes of Health (NIH) 

recommend 2.4 micrograms (mcg) of vitamin 

B12 per day for anyone over the age of 14. 

There is no difference in recommended intake 

for men and women. Pregnancy increases the 

recommended dose for women, both during 

the pregnancy as well as after if the mother 

chooses to breastfeed her child. 

S U R G E P L A N

CARNITINE IS A VERY IMPORTANT ESSENTIAL NUTRIENT. IT IS 

NEEDED FOR THE CONVERSION OF FAT INTO ENERGY. 

CARNITINE FUNCTIONS LIKE A SHUTTLE BETWEEN THE CELL 

FACTORY AND THE ENERGY COMPARTMENT WITHIN EACH CELL. 

IT TRANSPORTS ENERGY MOLECULES IN AND OUT OF THESE 

CELLULAR POWER PLANTS. 

THIS MECHANISM IS PARTICULARLY IMPORTANT FOR ALL 

MUSCLE CELLS, INCLUDING THOSE OF THE HEART. FOR THE 

CONSTANTLY PUMPING HEART MUSCLE, CARNITINE IS ONE OF 

THE MOST CRITICAL “CELL FUELS.” THUS, IT IS NOT SURPRISING 

THAT MANY CLINICAL STUDIES HAVE DOCUMENTED THE GREAT 

VALUE OF CARNITINE SUPPLEMENTATION IN IMPROVING THE 

PUMPING FUNCTION AND PERFORMANCE OF THE HEART. 

CARNITINE ALSO BENEFITS THE ELECTRICAL CELLS OF THE 

HEART, AND ITS SUPPLEMENTATION HAS BEEN SHOWN TO HELP 

NORMALIZE DIFFERENT FORMS OF IRREGULAR HEARTBEAT. 

TAKING AROUND 2000MG PER DAY BOOSTS METABOLISM AND 


FAT CONVERSION.

Cysteine is another important amino acid with many 

important functions in the body. The cardiovascular 

system benefits particularly from supplementation 

with this amino acid because cysteine is a building 

block of glutathione, one of the most important 

antioxidants produced in the body. Among other 

functions, glutathione protects the inside of blood 

vessel walls from free radical and other kinds of 

damage. 

L-cysteine is also important in the metabolism of 

lipids. It plays, for example, a part in building 

essential fatty acids and therefore enables the 

production of cell membranes and protective covers 

of nerve endings. These consist mainly of myelin, a 

dielectric (electrically insulating) material that forms 

a layer, the myelin sheath, usually around only the 


axon of a neuron.

Epigallocatechin gallate (EGCG), an extract 

from green tea, has been shown to be an 

important factor in our natural defences 

against cancer. It can inhibit both the 

growth and proliferation of cancer cells by 

inducing apoptosis and inhibiting collagen- 

digesting enzymes. In addition, it is an 

effective antioxidant that can intercept free 

radicals and counteract cellular damage. It 

also benefits the liver by supporting its 

detoxification processes. 

S U R G E P L A N

MATCHA GREEN TEA 

THE EGCG CONCENTRATION FROM DRINKING MATCHA 

IS THREE TIMES HIGHER THAN THAT OF REGULAR 

GREEN TEA, ACCORDING TO AN ANALYSIS THE 

"JOURNAL OF CHROMATOGRAPHY" REPORTED IN 

SEPTEMBER 2003. THE EGCG IN MATCHA MAY BOOST 

YOUR METABOLISM DURING MODERATE-INTENSITY 

EXERCISE, THUS ENHANCING WEIGHT LOSS. 

WEIGHT LOSS EFFECT OF GREEN TEA CATECHINS. 

METASTUDIES OF 11 GREEN TEA CATECHIN STUDIES 

FOUND THAT SUBJECTS CONSUMING BETWEEN 270 TO 

1200 MG GREEN TEA CATECHINS / DAY (I.E. 1 – 4 TSP OF 

MATCHA POWDER PER DAY) LOST AN AVERAGE OF 1.31 

KG (~ 3 LBS) OVER 12 WEEKS. 

S U R G E P L A N

Polyphenols are phytochemicals, meaning 

compounds found abundantly in natural 

plant food sources that have antioxidant 

properties. There are over 8,000 identified 

polyphenols found in foods such as tea, 

wine, chocolates, fruits, vegetables, and 

extra virgin olive oil,1 just to name a few. 

Polyphenols play an important role in 

maintaining your health and wellness. 

Antioxidants as a group help protect the 

cells in your body from free radical damage, 

thereby controlling the rate at which you 

age. 

If your body does not get adequate 

protection, free radicals can become 


rampant, causing your cells to perform

In heart disease, polyphenols reduce 

platelet aggregation, improve blood lipids, 

and reduce blood pressure. 

In diabetes, polyphenols can help reduce 

blood glucose levels. 

Several polyphenols have been shown to 

block processes in individual cells that 

drive arthritis. 

Polyphenols have also been shown to help 

reduce bone density loss and reduce your 

risk for cancer. 

Besides polyphenols benefits in these 

diseases, they also play an important role 

in weight loss by increasing energy 

expenditure and metabolic rate, which 

generally slow when we lose weight. 

S U R G E P L A N

HCA 

THE SPECIFIC EXTRACT BEING USED IN GARCINIA CAMBOGIA 

SUPPLEMENTS IS CALLED HYDROXYCITRIC ACID (HCA) AND IT 

WORKS IN TWO WAYS TO PROMOTE WEIGHT LOSS: 

FIRST, IT SUPPRESSES YOUR APPETITE BY INCREASING 

SEROTONIN LEVELS. LOW LEVELS OF SEROTONIN ARE LINKED TO 

DEPRESSION AND ANXIETY, WHICH DRIVE MANY PEOPLE TO EAT 

EMOTIONALLY. THUS, AS YOUR SEROTONIN LEVELS RISE, YOUR 

MOOD IMPROVES AND LESSENS THE DRIVE TO REACH FOR 

FOOD DURING EMOTIONAL SITUATIONS. 

SECOND, HCA STOPS THE FAT-MAKING PROCESS IN YOUR BODY 

BY INHIBITING A KEY ENZYME CALLED CITRATE LYASE THAT 

YOUR BODY NEEDS TO MAKE FAT FROM CARBOHYDRATES. IT 

ALSO MAY HELP LOWER LDL OR "BAD" CHOLESTEROL. 

S U R G E P L A N

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