• Recovers/ Enhances / increases sensitivity to insulin – helps insulin bind to receptors
  • Effects lipid metabolism – increased HDL with increased Chromium intake and may help reduce body fat assisting to:
    • Lower body weight
    • Increase lean body mass
    • Improve Glucose tolerance
    • Decrease cholesterol
    • Decrease triglyceride levels
  • Beneficial to immune system
Source and function notes
  • Best sources are meat and whole grains
  • Major component in Glucose Tolerance factor, along with Vit B3, Glycine, Glutamic acid, Cysteine
Vegetable sources fresh chilli; potatoes; green pepper; parsnips; spinach, Carrots, Lettuce
Fruit sources Apple, Banana, Orange, Blueberries
Nut and seed sources
Absorption factors
  • Zinc and antacids inhibit absorption
  • Absorption enhanced by amino acids, ascorbic acid (vit C), starch, aspirin.
Spice and herb sources
Deficiency factors High blood sugar (where there is lack of insulin sensitivity)

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

Bland, J., Costarella, L., Levin, B., Liska, D., Lukaczer, D., Schlitz, B., Schmidt, M., Lerman, R., Quinn, S., Jones, D. (2004). Clinical Nutrition: A Functional Approach, Second Edition. Gig Harbor, WA: The Institute for Functional Medicine.

weight loss study

Research proposal to formulate a dietary and exercise program to address Diabetes type 2 and Alzheimer’s in adults aged 30 to 45 working in high stress office jobs

by Hugo Allen-Stevens Continue reading “weight loss study”



PRIMARY MICRO NUTRIENTS Iron, Phosporous, Potassium, Copper, Manganese, Molybdenum, Selenium
  • Oil contains medium chain fatty acids
    • Easily absorbed  and are preferential energy source for body
    • Increase metabolic rate and decrease body fat stores
  • Immune support
    • Monoglycerides produced from Medium chain fatty acids in Oil destroy pathogens in the body by dissolving lipids and phospholipids in their cell membranes, causing pathogens to disintegrate
    • Lauric acid shown to interfere with virus assembly and maturation
  • Blood Glucose regulation and promoting weight loss
  • Medium chain fatty acids Lauric acid and Capric acid
    • Converted to Monolaurin and Capric acid which have important have anti-viral and anti-bacterial properties
    • Monolaurin shown to interfere with signal tranduction, thus disrupting bacteria’s ability to interact with cells they are trying to infect aswell as eliminating lipid-coated viruses, pathogenic bacteria and having anti-microbial abilities to kill or inactivate a number of yeast, fungal and protozoa infections
RDA Coconut milk % RDA Coconut Oil % RDA
Nutrient Unit per 100g per 100g
g 3700 67.62 1.8% 0  0%
Energy kcal 2600 230 8.8% 862  32.2%
Protein g 90 2.29 2.5% 0  0%
Total lipid (fat) g 87 23.84 27.4% 100  114.9%
Carbohydrate, by difference g 224 5.54 2.5% 0  0%
Fiber, total dietary g 38 2.2 5.8% 0 0%
Sugars, total g 3.34 0
Calcium, Ca mg 1000 16 1.6% 0 0.0%
Iron, Fe mg 8 1.64 20.5% 0.04 0.5%
Magnesium, Mg mg 420 37 8.8% 0 0.0%
Phosphorus, P mg 700 100 14.3% 0 0.0%
Potassium, K mg 470 263 56.0% 0 0.0%
Sodium, Na mg 15 0
Zinc, Zn mg 11 0.67 6.1% 0 0.0%
Copper, Cu mg 0.9 0.266 29.6% 0 0.0%
Manganese, Mn mg 2.3 0.916 39.8% 0 0.0%
Selenium, Se µg 55 6.2 11.3% 0 0.0%
Vitamin C, total ascorbic acid mg 90 2.8 3.1% 0 0.0%
Thiamin mg 1.2 0.026 2.2% 0 0.0%
Riboflavin mg 1.3 0 0.0% 0 0.0%
Niacin mg 16 0.76 4.8% 0 0.0%
Pantothenic acid mg 5 0.183 3.7% 0 0.0%
Vitamin B-6 mg 1.7 0.033 1.9% 0 0.0%
Folate, total µg 400 16 4.0% 0 0.0%
Choline, total mg 8.5 0.3
Betaine mg
Vitamin B-12 µg 2.4 0 0.0% 0 0.0%
Vitamin A, IU IU 5000 0 0.0% 0 0.0%
Vitamin E, total mg 15 0.15 1.0% 0.29 1.9%
Vitamin D IU 600 0 0.0% 0 0.0%
Vitamin K (phylloquinone) µg 120 0.1 0.1% 0.5 0.4%
Fatty acids, total saturated g 21.14 86.5
Fatty acids, total monounsaturated g 1.014 5.8
Fatty acids, total polyunsaturated g 0.261 1.8

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database:

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods



  • Affects Limbic system: reward, pleasure, motivation
  • Protects against autoimmunity: works with immune system and thyroid in particular
  • Affects Thyroid and regulates heart rate and blood pressure
  • Affects adrenal function, kidneys and T-cells
  • Affects Brain Power, Motor co-ordination, Cognition and learning
  • Dopamine dampens glutamate activity leading to enhanced memory and learning
Food habits and Weight Management
  • Controls metabolism – when metabolism is low, fat burning is low and fat accumulation is increased; low metabolism also leads to unconscious attempts to increase energy via use of stimulants and high energy yielding foods
  • Controls motivation via limbic reward – low dopamine leads to loss of emotional or physical satiation and continued uncontrolled eating and food cravings in search of dopamine reward
  • Low dopamine leads to not feeling happy and not recognizing fullness / satiation with food; small snacks or meals not being sufficient and feelings of hunger after a meal
Hormonal interactions
  • Interacts with Growth Hormone, Testosterone, Cortisol and DHEA and Dopamine is involved in TSH release
  • Dopamine receptor sensitivity determined by Thyroid hormones which also determine dopamine levels (low TSH, T4, T3 leads to low dopamine)
  • Progesterone receptors modulated by Dopamine
  • Loss of power and symmetry impacts energy and drive, causing weight gain, fatigue and diminished libido
  • Depression and lack of motivation
  • Inability to experience pleasure, social anxiety and low sexual desire
  • Learning disorders, ADD, Addictions
  • Parkinson’s
  • Psychosis and schizophrenia
  • Mania, hypersocial and increased libido
Symptoms of deficiency
  • Feelings of worthlessness and hopelessness
  • Inability to handle stress, anger and aggression whilst under stress, easy loss of temper
  • Inability to finish tasks, disorganized and late for appointments
  • Lack of focus, easily distracted
  • Desire to isolate socially and lack of concern for family and friends
  • Need to consume caffeine to be alert
  • Low libido
Causes of deficiency
  • Hypothyroidism
  • Low stomach acid: leading to low methyl donors
  • Antacids (inhibit stomach HCL) , Oral contraceptives, Hormone Relacement Therapy
  • H. Pylori
  • Low protein in diet
Food modulators
  • Protein rich meals: Game meat, Beef, Pork, Turkey; Fish; Eggs, Cheese
  • Oats, Chocolate
Herb and supplement modulators
  • Mucuna pruriens (from a bean), Blueberry extract
  • Phenylethyamine (PEA), DL-Phenylanine, L-tyrosine
  • Vit B6, N-Acetyl Cysteine, Alpha Lipoic Acid

Adapted from:

Braverman, E. (2009). Younger (Thinner) You Diet. New York, N.Y.:Rodale.

Kharrazian, D. (2013). Why Isn’t My Brain Working? Carlsbad, C.A.: Elephant Press