QUALITY, NOT QUANTITY

Although the quantity of growth is a useful marker for the risk of disease, the determining factor is the quality of growth. Choline may confer remarkable benefits to the developing nervous system without having much of an impact on head circumference, and vitamin A may provide for robust kidney function without having much of an impact on the size of the waist or torso.

We must take the same care in preparing the human womb for the seed of life to be planted therein that we take to prepare the womb of the earth for the seeds of the plant life from which we and our animals will take nourishment. A generous intake of all nutrients—especially the fat-soluble vitamins, essential fatty acids, biotin, folate, choline and glycine—will supply the soil of the womb with everything the life developing within it needs for robust and vigorous growth and a long, healthy life to come.

---

Figures

FIGURE 1. IMPORTANT NUTRIENTS FOUND IN FISH EGGS

Nutrient Content per 100 grams (% pregnancy RDA)

Cholesterol	588 mg
Vitamin B12	20.0 mcg (770%)
Choline	491 mg (109%)
Selenium	65.5 mcg (109%)
Calcium	275 mg (28%)
Magnesium	300 mg (83%)
EPA (omega-3)	2,741 mg
DHA (omega-3)	3,801 mg
Total omega-3	6,789 mg (485%)
Vitamin A	905 IU (35%)
Vitamin D	232 IU (116%)

FIGURE 2. COMPARISON OF COMMERCIAL U.S. MILK AVAILABLE IN 1970 TO MAASAI MILK IN DRY AND WET SEASONS IN NAROK DISTRICT OF KENYA

Nutrient	American	Maasai – Dry	Maasai – Wet
Fat	3.8 g/100 mL	6.5 g/100 mL	10.4 g/100 mL
Cholesterol	11 mg/100 mL	16.4 mg/100 mL	24.2 mg/100 mL
Phospholipids	21 mg/100 mL	78 mg/100 mL	109 mg/100 mL
Sugar	4.9 g/100 mL	3.4 g/100 mL	3.4 g/100 mL

FIGURE 4. BIOTIN CONTENT OF FOODS

Food	Biotin Content (mcg)
Liver (3 ounces)	27
1 egg yolk	25
Baker’s yeast (1 packet)	14
Whole wheat bread (1 slice)	6
Cheese (1 ounce)	2-6
Avocado	6
Salmon (3 ounces)	4
Chicken (3 ounces)	3
Pork (3 ounces)	2
Artichoke (medium)	2
Raspberries (1 cup)	2

FIGURE 5. MEETING THE DAILY FOLATE REQUIREMENT

The folate requirement for pregnancy can be met by one of any of the following (volume after cooking):

Chicken liver	3.7 ounces
Calf’s liver	2.8 - 6.4 ounces
Beef liver	8.2 ounces
Lentils	1.7 cups
Other legumes	2.0-3.0 cups
Spinach	2.3 cups
Asparagus	2.3 cups
Beets	4.4 cups
Most greens	3.0-6.0 cups

FIGURE 6. MEETING THE DAILY CHOLINE REQUIREMENT

The RDA for choline during pregnancy can be met by one of any of the following:

• 2.5 8-ounce glasses high-quality Maasai milk*
• 3.5 egg yolks
• 3.8 ounces beef liver
• 5.5 ounces chicken liver
• 10.6 ounces wheat germ
• 13 ounces bacon
• 1.25 pounds beef
• 1.4 pounds cod, salmon or shrimp
• 1.5 pounds chicken
• 2.2 pounds crucifers, nuts or legumes

* This figure assumes that Maasai milk during the wet season is five times higher in choline than commercial American milk, as discussed above.

FIGURE 7. FOLATE- AND CHOLINE-RICH MEALS AND SNACKS

Any combination of three meals and one snack and most combinations of three meals will exceed the pregnancy RDA for both nutrients. Folate from raw milk is accompanied by a protein that doubles its absorption. Absorption of folate from food in general is dependent on zinc status. High-quality grass-fed milk may be three to five times richer in choline.

Food	Folate mcg (% RDA)	Choline mg (% RDA)
3 eggs	71	378
2 pieces ww toast	43	24
8 ounces milk	12	35
Total	126 (21%)	437 (97%)
1/4 cup dry lentils	80	23
1/2 cup chop onion	15	5
1 medium carrot	12	5
1/2 cup broccoli	84	31
Stock	~	~
8 ounces milk	12	35
Total	203 (34%)	99 (22%)
100 g salmon	29	66
1 cup asparagus	268	47
1 potato	14	23
8 ounces milk	12	35
Total	323 (54%)	171 (38%)
100 g beef liver	253	426
3 ounces bacon	~	35
1 cup onion	30	10
1 potato	14	23
8 ounces milk	12	35
Total	309 (52%)	529 (117%)

Gluten-Free Casein-Free (GFCF)

Food	Folate mcg (%RDA)	Choline mg (% RDA)
3 eggs (omelet)	71	378
1/2 cup onion	15	5
1/2 cup tomato	14	6
1/2 cup broccoli	84	31
4 ounces bacon	~	47
1 potato	14	23
Total	198 (33%)	490 (109%)
100 g chicken liver	560	327
1/2 cup cooked brown rice	4	9
1 cup cooked spinach	263	36
Total	827 (138%)	372 (83%)
SNACKS
1/2 cup crispy almonds	23 (4%)	36 (8%)
1/2 cup hulled sunflower seeds	159 (27%)	77 (17%)
SMOOTHIE
3 egg yolks	75	348
1 banana	24	12
8 ounces milk	12	35
Total	111 (19%)	395 (88%)

FIGURE 8. PERCENTAGE OF TOTAL PROTEIN AS GLYCINE

Glycine is found primarily in skin and bones.

• Chicken Breast 5%
• Chicken Skin 16%
• Chicken Stock 31% (estimate)

FIGURE 9. PERCENTAGE OF TOTAL PROTEIN AS METHIONINE

Animal products have a higher percentage of their total protein as methionine than plant products. Although not shown in the chart, they also contain much more protein per unit of weight or volume. The main sources of methionine in the diet, then, are eggs and muscle meats.

Animal Foods	Plant Foods
Bacon 2.3%	Almonds 0.8%
Ground Beef 2.5%	Lentils 0.8%
Chicken 2.8%	Tofu 1.3%
Eggs 3.0%	Walnuts 1.9%

---

Sidebars