Vitamins
& Minerals
Vitamins
Vitamin A
Vitamin A helps the eyes adjust to darkness, Fight infections, skin
problems, cancer. Helps abnormally heavy menstrual bleeding. Along with
growth in bones and teeth, structure & function of biologic membranes
between cells, and adrenal glands (stress). If you are losing your night
vision, or have an onset of anemia, you may lack in Vitamin A.
Blindness has occurred in severe cases.
Food Sources:
Veggies:
asparagus, beans, beets & beet greens, broccoli, cabbage, carrots,
collards, dill,
garlic, kale, kohlrabi, lettuce, onions, mustard greens, parsley,
parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga,
spinach, squash, sweet potatoes, swiss chard, tomatoes
Fruits:
apricots, cantaloupe, papayas, peaches,
Other:
dairy, egg yolk, dulse, fish & fish oil, kelp, liver, bee pollen
Herb Sources:
alfalfa, borage, burdock root, cayenne, chickweed, comfrey, dandelion,
eyebright, fennel, hops, horsetail, kelp, lemongrass, marshmallow,
mullein, nettle, oat straw, paprika, parsley, peppermint, plantain,
pokeweed, raspberry leaf, red clover, rose hips, sage, uva ursi,
safflower, watercress, yellow dock
Suggested Requirements:
Intoxication rarely occurs, but could be the most potentially toxic
vitamin. 5000 IU for men, 4000 IU for women, 1400 IU for infants, 2000
- 3300 for children, 5000 for PREGNANT women, 6000 for lactating women.
Symptoms of too much are persistent head aches, chapped lips, dry skin,
rashes, limp hair, joint aches, swollen and painful liver.
Vitamin B1 (Thiamin)
B1 (thiamin) is one of the coenzymes in the energy producing process.
Deficiency of thiamin impairs nerve impulses, lack of appetite,
production of cellular antibodies is severely diminished, which causes
fatigue and depression, pains in chest and abdomen and sometimes eye
problems. Leads to pins and needles in feet and sore leg muscles, then
eventually the heart muscles. Has helped to slow stuttering in children
and improve learning capabilities. Too much coffee and tea, alcohol &
oral contraceptives destroy the thiamin our bodies need.
Food Sources:
Veggies:
asparagus, beans, beets and beet greens, broccoli, Brussels sprouts,
cabbage, carrots, dill, kale, kohlrabi, lettuce, onions, parsley,
parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga,
spinach, squash, swiss chard, watercress
Fruits:
berries, plumes, prunes, raisins
Other:
brewers yeast brown rice, dulse, eggs, fish, heart, kelp, kidney, lean
meat, legumes, liver, nuts, oatmeal, peanuts, pork, poultry, whole grain
cereals
Herb Sources:
alfalfa, bladderwrack, burdock root, catnip, cayenne, chamomile,
chickweed, eyebright, fennel, hops, nettle, oat straw, parsley,
peppermint, raspberry leaf, red clover, rose hips, sage, yarrow, yellow
dock
Suggested Requirements: Less
than 500 mg per day is sufficient. Thiamin is non toxic.
Vitamin B2 (Riboflavin)
For our cellular respiration, B2 aids thiamin in its work, and in the
metabolism of Vitamin C. Lack of B2 (Thiamin) shows growth failure,
weight loss, function of eyes, adrenal glands, nerves, skin and mucous
membranes, thyroid problems, birth defects, learning disabilities..
Signs are exhaustion, inflamed tongue, lips and mouth, sore and teary
eyes, and eventually the lack of vitamin B2 effects the red blood
cells. Also signs are a greasy scaling by the lips, nose, eyes, ears
and scrotum. B2 helps with extroversion, concentration and personal
contentment. B2 helps to detoxify harmful chemicals entering your
system.
Food Sources:
Veggies:
asparagus, avocados, beans, beets and beet greens, broccoli, Brussels
sprouts, cabbage, carrots, dill weed, kale, kohlrabi, lettuce, onions,
parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce,
rutabaga, spinach, squash, swiss chard
Fruit:
currants
Other:
cheese,
egg yolks, dulse, fish, legumes, meat, milk, poultry, whole grains,
yogurt
Herb Sources:
alfalfa, bladderwrack, burdock root, catnip, cayenne, chamomile,
chickweed, dandelion, eyebright, fennel, fenugreek, ginseng, hops,
horsetail, kelp, mullein, nettle, oat straw, parsley, peppermint,
raspberry leaf, red clover, rose hips, sage, yellow dock
Suggested Requirements:
1.7 mg for men, 1.2 mg for women, .4 mg for infants, 1.9 for lactating
women. Exercise, weight loss diets and the use of oral contraceptives,
tranquilizers and antibiotics uses more Riboflavin your daily
requirements should be increased.
Vitamin B3 (Niacin, Nicotinic acid, Niacinamide)
Used to treat heart disease, mental illness and arthritis. Assists
cellular respiration, and utilization of all major nutrients, widens
blood vessels and increases blood flow (which helps to lower high blood
cholesterol) and aids in the function of the liver. Lack of B3 effects
the skin, gastrointestinal tract and nervous system. Causes skin to
redden, blister, become infected, scaly or harden and usually occur when
skin is exposed to sunlight or trauma. Causes sores in the mouth,
gastric discomfort, vomiting and leads to severe diarrhea. The nervous
system is affected by signs of anxiety, fatigue, loss of appetite,
headaches, insomnia, depression, hyperactivity, hallucinations and
smells and taste dulled.
Food Sources:
Veggies:
asparagus, beans, beets and beet greens, broccoli, cabbage, carrots,
corn, dill weed, kale, kohlrabi, lettuce, onions, parsley, parsnips,
peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach,
squash, swiss chard, tomatoes
Fruit:
dates
Other
Sources:
beef
liver, brewers yeast, cheese, corn flour, eggs, fish, milk, peanuts,
pork, whole wheat products
Herb Sources:
alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, dandelion,
eyebright, fennel, hops, licorice, mullein, nettle, oat straw, parsley,
peppermint, raspberry leaf, red clover, rose hips, slippery elm, yellow
dock
Suggested Requirements:
13 mg for women, 18 for men and lactating women, 6 mg for babies
Vitamin B5 (Pantothenic Acid)
B5 is really good for anti stress. Some B complexes will add additional
B5 to the formulas for stress. This vitamin helps to produce the
adrenal hormones, our antibodies, and with the conversion of fats, carbs
and proteins. It also helps to turn fats, carbs and proteins into
energy. B5 is found in all of our cells and organs and helps with the
production of our neurotransmitters. It has also helped with preventing
anemia, depression, anxiety, and works with our intestinal tracts. The
lack of B5 can be depression, tiredness, tingling in hands, and
headaches.
Food Sources:
Veggies:
asparagus, beans, beets, cabbage, carrots, corn, dill, kale, kohlrabi,
lettuce, mushrooms, onions, parsley, parsnips, peas, potatoes, pumpkin,
radishes, romaine lettuce, rutabaga, spinach, squash, turnips
Fruit:
dates
Other
Sources:
beef,
brewers yeast, eggs, kidney, legumes, liver, milk, nuts, pork, royal
jelly, saltwater fish, whole rye flour, whole wheat
Herb Sources:
Suggested Requirements:
Vitamin B6 (Pyridoxine)
For babies this must be in infant formulas if they are not being breast
feed. B6 helps to break down amino acids so they can be absorbed by the
cells and protects the liver. Lack of B6 affects the nervous system ,
and the lack of protein does not allow the brain to develop and
function, effects teeth development and causes teeth decay, and impress
the immune system. Signs of the lack of B6 are: greasy scaling
dermatitis around the eyes, ears, nose, mouth, and thighs, Inflammation
of the oral area, convulsions, and nerve tissue degeneration. Use of
oral contraceptives may deplete the B6 and cause depression. B6 has been
used to help with arthritis, numbness, burning sensations in
extremities, fingers that go to sleep, swollen joints, reduced sensation
in joints and leg cramps. B6 has been used in children for convulsions,
hyperactivity, and children who are disturbed.
Food Sources:
Veggies:
asparagus, avocadoes, beans, beets and beet greens, broccoli, cabbage,
carrots, corn, dill weed, kale, kohlrabi, lettuce, onions, parsley,
parsnips, peas, peppers, potatoes, pumpkin, radishes, romaine lettuce,
rutabaga, spinach, squash, swiss chard,
Fruit:
bananas,
Other
sources:
black strap molasses, brewers yeast, brown rice, chicken, eggs, fish,
meat, sunflower seeds, soy beans, tempah, walnuts, wheat germ
Herb Sources:
alfalfa, catnip, chlorophyll, oatstraw
Suggested Requirements:
.3 mg for infants, 2.5 mg for pregnant and lactating women, 2.2 mg for
men, 2 mg for females. Too much B6 will cause pins and needles, burning
feeling in extremities, numbness, or lack of coordination. Any one who
is using L-dopa should not take pyridoxine or any B vitamin supplement
and should consult their doctor.
Vitamin B12 (Cyanocobalamin)
Also known as Cobalamin. B12 contains a metal called cobalt, and is
essential to activate folate, for the structure and function of the
nervous system. Vegetarians tend to be more pallor due to the lack of
B12 as meat is one of the greater sources of cobalt is red meat.
Without B12 the red blood cells are halted and are not developing
right. Also the nervous system , small intestine, eye color perception
are effected.
Symptoms of B12 deficiency are: weakness, sore and inflamed tongue,
numbness and tingling in extremities, pallor, weak pulse, irritability,
depression, hallucinations, and diarrhea. The lack of B12 has been
associated with mental health patients, to the level of being
deficient. Now doctors at mental institutions are requiring that
patients are being tested for vitamin levels, mainly for B12.
Food Sources:
Veggies:
asparagus, beans, parsnips, rutabaga, spinach
Fruit:
Other:
brewers yeast, clams, dairy products, dulse, eggs, fish, herring, hops,
kelp, kidney, liver, mackerel, nori, seafood, soybeans
Herb Sources:
alfalfa, bladderwrack, chlorophyll, dong quai
Suggested Requirements:
.0003 mg for infants, .004 mg for pregnant females, .003 (I think) for
adults. B12 is not toxic.
Biotin
Another part of the B Complex. Biotin is necessary for the syntheses of
protein and fatty acids, and the metabolism for carbohydrates. This has
an effect on the thyroid glands, adrenal glands, reproductive tract,
nervous system and skin. Deficiency of Biotin causes dermatitis,
inflamed and tongue, loss of appetite, nausea, depression, muscles pain,
sitophobia, pallor, anemia, heart trouble, burning or prickly
sensations, insomnia, extreme lassitude, increase blood cholesterol, and
failing immune system. It is advised that nursing mothers take extra
biotin. SIDS has been linked to the lack of biotin in both animals and
humans.
Food Sources:
Veggies:
cauliflower,
Fruit:
filbert
Other:
brewers yeast, egg yolks, meat, milk, peanuts, poultry, saltwater fish,
soybeans, whole grains
Herb Sources:
Suggested Requirements:
300 micrograms (.3 mg) for children 4 years to adult, less than 4 years
150 micrograms. Non toxic.
Choline
Choline has been used in the treatment of Tardive dyskinesia,
Huntington's disease, Gilles de la Tourette's Disease, Friedreich's
Ataxia, presenile dementia, manic depression, and Alzheimer's disease.
Studies are showing differences in muscle spasms, memory improving with
some of the diseases. Choline is not recognized as a vitamin. It helps
to offset other vitamins.
Food Sources:
Veggies:
Fruit:
Other:
egg
yolks, fish, lecithin, legumes, liver, meat, milk, soybeans, whole
grains
Herb Sources:
Suggested Requirements:
Undetermined what is sufficient, 250 mg to 600 mg a day. Choline is
basically nontoxic, but it has made some people depressed when Choline
is used as a prescription drug.
Folate (folacin, folic acid, pteroylglutamic acid)
Folate is important for our brain, energy production and the formation
of our red blood cells and white blood cells. Our DNA and RNA requires
folate as a coenzyme for the proper cell division and replication. It
also helps with protein metabolism, treat folic acid anemia, for
depression, anxiety, the uterine function, and lesson the hardening of
arteries.
Folate works well with B6, B12 and Vitamin C. Lack of folate during
pregnancy is linked the some infant deformities and preventing of spina
bifida and premature birth. Aids in the growth of bone marrow, hair,
fingernails, and the immune system. Signs of the lack of folate are:
inflamed and sore tongue, tingling in hands and feet, indigestion,
diarrhea, depression, irritability, pallor, fatigue, and slow pulse.
Maintain a normal blood sugar level, use in helping with psoriasis,
gingivitis, and pregnancy.
Food Sources:
Veggies:
asparagus, beans, beets & beet greens, cabbage, carrots,
dill, garlic, kale, kohlrabi, lettuce, onions, mushrooms,
parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce,
rutabaga, spinach, squash, turnips,
Fruit:
dates, oranges
Other:
barley, beef, bran, brewers yeast, brown rice, cheese, chicken, lamb,
legumes, lentils, liver, milk, pork, salmon, tuna, wheat germ, whole
grains, whole wheat
Herb Sources:
alfalfa, garlic, watercress
Suggested Requirements:
.05 for infants, .8 for pregnant women 4 for men and women. Cancer and
epileptic patients must use caution in using folic acid. It is said
that nursing mothers should be careful with their in take of Folic, ask
your doctor.
Inositol
Another B complex factor. Inositol is needed for the skeletal & heart
muscles, lungs, liver, brain, blood, and hair growth.
It is used for its calming effects. Helps to reduce cholesterol and to
stop the hardening of arteries. Helps to remove fats from the liver.
The lack of this vitamin can cause: constipation, hair loss,
irritability, skin sores, and mood swings. Inositol has been in high
dosages for depression, compulsive disorders and anxiety.
Food Sources:
Veggies:
Fruit: raisins
Other: brewers
yeast, lecithin, legumes, meats, milk, molasses, whole grains
Herb Sources:
Requirements:
No set amount, the body uses about one gram of Inositol per day. So far
no reports of toxic reactions.
Paba (Para-Aminobenzoic Acid)
Paba is a part of the compounds of folate. Pantothenic acid is created
with the help of Paba, and Paba can be converted to folate by our
intestinal bacteria. Paba is used in sunscreens to block the suns
harmful rays. It has been used for the treatment of skin diseases,
Peyronies Disease, scleroderma and chronic discoid lupus erythematosus,
good for the formation of the red blood cells, aids in intestinal flora,
and helps to reduce grey hair caused by stress. PABA can help to
protect our bodies from ozone, smoke and inflammation from arthritis.
Lack of PABA can cause grey hair, tiredness, patches of white skin,
digestive troubles and depression. Our PABA levels can be depleted by
the use of sulfur drugs.
Food Sources:
Veggies:
mushrooms, spinach
Fruit:
Other:
kidney,
liver, molasses, brewers yeast, whole grains.
Herb Sources:
Suggested Requirements:
No set amount. Do not take PABA supplements when taking sulfa drugs.
Vitamin C (Ascorbic Acid)
Vitamin C is for activate cleansing enzymes in colon & liver. Improve
the immune system and against colds, allergies, infections, back
trouble, heart disease, metal illness, arthritis, infertility, fatigue,
heat & cold stress, diabetes, bone disease, toxic effects of pollution
and cancer, to treat glaucoma (eyes). Improve healing time for wounds
and after surgery, smooth skin & stronger tissue. Helps to increase
iron absorption, metabolism and reduction of cholesterol balance
estrogen levels. Vitamin C is greatly reduced from our systems from
smoking, the use of oral contraceptives, menopause drugs, barbiturates,
tetracycline and aspirin. Sign of Vitamin C deficiency: scurvy,
delayed healing of wounds, separation of longer bones, loosened teeth,
Anemia, weakness, weight loss, irritable, aches & pains in joints,
extremities, and muscles. Easy bruising & bleeding, drying of tear
glands, hypochondria, hysteria, depression
Food Sources:
Veggies:
asparagus,
avocado, beans, beets and beet greens, broccoli, Brussels sprouts,
cabbage, carrots, collards, dill weed, kale, kohlrabi, lettuce, onions,
parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce,
rutabaga, spinach, squash, swiss chard, turnip greens
Fruit:
berries, black currants, cantaloupes, grapefruit, lemons, mangos,
oranges, papayas, pineapple, strawberries
Other:
dulse, sprouts, watercress
Herb Sources:
alfalfa, burdock root, cayenne, chickweed, dandelion greens, eyebright,
fennel, fenugreek, horsetail, kelp, mullein, nettle, oat straw, paprika,
parsley, peppermint, pine needle, plantain, raspberry leaf, red clover,
rose hips, skullcap, yarrow, yellow dock
Suggested Requirements:
Nursing mothers should be really careful on their intake of Vitamin C,
some babies have gotten severe cramps from the high Vitamin C in
mother’s milk. 35 mg for children, 60 mg for adults, 80 mg for pregnant
women.
Vitamin D
Known as the sunshine Vitamin. Vitamin D is for the enhancement of
intestinal absorption of calcium and phosphorus to maintain adequate
blood levels for the calcification of bone and cartilage. Signs of
deficiency are: Rickets ( bones are swelled with cartilage at the ends
and bones are soft and deformed in the middle), Osteomalacia,
Osteoporosis, and kidney disease. A deficiency can cause a higher than
normal blood levels of lead. Lack of vitamin D cause irritability,
restlessness, deformed bone structure, early teeth decay, neuromuscular
hyper, irritability, spasms of wrist and foot, convulsive seizures,
muscle cramps, burning and tingling, & numbness. Vitamin D levels can
be affected with the use of liquid paraffin, anticonvulsant drugs,
hypnotic gluethimide and corticosteroids. Toxic or too much Vitamin D:
signs of loss of appetite, thirst, urgency of urination, vomiting,
headache and diarrhea.
Food Sources:
Veggies:
sweet
potatoes,
watercress
Fruit:
Other:
butter, dairy products, fish liver oils, fatty saltwater fish, eggs,
halibut, liver, milk, oatmeal, salmon, sardines, tuna, sunshine
Herb Sources:
alfalfa, chlorophyll, dandelion greens, horsetail, nettle, parsley
Suggested Requirements:
400 units for infants, children, teens, pregnant and lactating mothers.
300 units for the age 19 to 22, 200 units after the age of 22. Be
Careful: if you are taking different vitamin supplements that Vitamin D
is not in all of them, as some supplements duplicated Vitamin D. Some
doctors are recommending 1000 per day, when there is evidence of
osteoporosis. Vitamin D3 is the natural source, D2 is a synthetic
form.
Vitamin E
Vitamin E helps to fight against cardiovascular disorders, acts like an
antitoxin, protects the fatty acids (oils) against oxidation (scientists
believe this protects our bodies from many diseases and symptoms of
aging). Signs of Vitamin E deficiency: diminished function of the
pituitary-thyroid, degeneration of the skeletal - striated and cardiac
muscles, degeneration of the endocrine glands - peripheral vascular
system - nervous system. There doesn't seem to be any signs of Vitamin
E deficiency, like rashes or any thing. There does seem to be a connect
with Vitamin C & E and cancer. Vitamin E is used for: raising the levels
if sex hormones and adrenal sex hormones, used to decrease symptoms of
PMS, improve the mental health in elderly women, protect against the
oxidation of cells during stress, boosts the immune system, in the
healing of wounds and burns, used for cardiovascular patients,
thrombopphlebitis, ulcers of the leg, early gangrene of the extremities,
angina, rheumatic fever, decrease blood clotting.
Food Sources:
Veggies:
asparagus,
beans, beets and beet greens, cabbage, carrots, corn, kohlrabi, lettuce,
onions, parsley, parsnips, peas, potatoes, pumpkin, romaine lettuce,
rutabaga, spinach, squash, sweet potatoes, turnips
Fruit:
Other:
dulse,
eggs, fish, flax seed, kelp, legumes, liver, milk, nuts, oatmeal,
organ meats, seeds, soybeans, soybean oil, cottonseed oil, vegetable
oils, watercress, wheat, wheat germ
Herb Sources:
alfalfa, bladderwrack, dandelion, Dong Quai, kelp, nettle, oat straw,
raspberry leaf, rose hips
Suggested Requirements:
15 IU for men, 10 IU for women. Vitamin E doesn't appear to be a
toxin, but can slow metabolism rate, and affect the thyroid. Those who
have bleeding disorders, should see their doctor before taking Vitamin E
E
Vitamin G
Not much information
Food Sources:
Veggies:
Fruit:
Other:
kelp
Herb Sources:
alfalfa, cayenne, dandelion, Gotu Kola,
Suggested Requirements:
Vitamin K
Vitamin K helps the blood to clot, and for proper bone mineralization.
Lack of Vitamin K causes increased bleeding from wounds or surgery.
Antibiotics and sulfa drugs with prolonged use can lower Vitamin K and
cause a deficiency, along with epileptic mothers taking barbiturates or
phenytoin cause the newborn to have a defiance. Those with bleeding
disorders may have to get vitamin K shots, before and surgery or oral
surgery. Antibiotics can interfere with the absorption of this vitamin.
Food Sources:
Veggies:
asparagus, beans, beets & beet greens, broccoli, Brussels sprouts,
cabbage, carrots, cauliflower,
garlic, kale, kohlrabi, lettuce, onions, parsley, parsnips,
peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach,
squash, turnips.
Fruit:
Other:
black
strap molasses, egg yolks, kelp, liver, oatmeal, oats, rye, safflower
oil, soy beans, wheat, yogurt
Herb Sources:
alfalfa, green tea, nettle, oat straw, shepherds purse
Suggested Requirements:
Available through your doctor only. No known cases of toxicity.
Bioflavonoid or known as Vitamin P
Bioflavonoid are known as vitamin P, even though they really are not a
true vitamin. This vitamin and vitamin C should be used together for
better results. There are many types of Bioflavonoids, and they need to
be consumed with your daily diet, as the body can not produce this
vitamin. This vitamin can be used for reducing pain due to injuries
like bruises, yet can also help with back and leg discomfort.
Bioflavonoid are used for protecting the structure of the capillaries,
improve circulation, used for oral herpes, and used as an antibacterial
agent.
Food Sources:
Veggies:
Fruit:
apricots,
blackberries, black currants, cherries, grape fruit, grapes, lemons,
oranges, plumes, prunes, the white between citrus fruit skins and the
fruit,
Other: buckwheat,
black strap molasses, egg yolks, kelp, liver, oatmeal, oats, rye,
safflower oil, soy beans, wheat, yogurt
Herb Sources:
chervil, dandelion, elderberries, hawthorn berry, horsetail, rose hips,
Sheppard’s purse
Suggested Requirements:
Vitamin U
Information not known
Food Sources:
Veggies:
Fruit:
Other
Herb Sources:
alfalfa, chlorophyll (for Peptic Ulcers)
Suggested Requirements:
Coenzyme Q10
Coenzyme Q10 is a very strong antioxidant and is found in many parts of
the body and specially in the tissue. Coenzyme Q10 helps with the
immune system, the heart (proven to decrease heart attacks or strokes),
provides energy for the cells of the body, provides oxygenation of the
tissue, and anti aging effects. Coenzyme Q10 has been used for
treatment of asthma, allergies, and respiratory problems. Very helpful
for decreasing high blood pressure, used in conjunction with
chemotherapy.
Food Sources:
Veggies:
spinach
Fruit:
Other:
beef,
mackerel, peanuts, salmon, sardines
Herb Sources:
alfalfa, chlorophyll (for Peptic Ulcers)
Suggested Requirements:
Minerals / Elements
Boron
Boron is for the bones, muscles, brain function, alertness, and aids in
preventing postmenopausal osteoporosis. Boron is also helps the body to
derive energy from the fats and sugar, and in essential in maintaining
the Vitamin D level. Boron helps the body to metabolize calcium,
phosphorus and magnesium.
Food Sources:
Veggies:
carrots, dark green leaf vegetables (spinach)
Fruit:
apples, grapes, pears
Other:
raw
nuts, whole grains
Herb Sources:
Suggested Requirements:
No more than 3 – 6 milligrams per day.
Calcium
Calcium is essential for the development of bones and teeth.
Calcium helps to maintain the gums, regular heartbeat, nerve pulse
transmission, prevents cardiovascular disease, lowers cholesterol, helps
with blood clotting, prevent cancer, stops the absorption of lead, and
for proper muscle growth. Calcium promotes energy, aids in the
structure of our RNA and DNA, aids in the activation of enzymes. During
pregnancy calcium is essential in avoiding the development of
preeclampsia (greatest cause of maternal death) and can help to lower
high blood pressure of the mother. A deficiency of calcium can cause
depression, convulsions, rickets, delusions, muscle spasms, loss of
hearing, ostermalacia, and osteoporosis.
Food Sources:
Veggies:
asparagus, beans, beet greens, beets, broccoli, cabbage, carrots,
collards, dill weed, kale, kohlrabi, lettuce, mustard greens, onions,
parsley, parsnips, peas, potatoes, pumpkins, radishes, romaine lettuce,
rutabagas, spinach, squash, swiss chard, turnip greens
Fruit:
figs, filberts, strawberries, prunes
Other:
almonds, brewers yeast, buttermilk, carob, cheese, dairy, dulse,
flaxseed, goats milk, molasses, kelp, oats, sesame seeds, soy beans,
tofu, watercress, whey, salmon, sardines, seafood, yogurt
Herb Sources:
alfalfa,
burdock root, blue Cohosh, cayenne, chamomile, chickweed, chicory,
comfrey, dandelion greens, eyebright, horsetail, fennel, fennel seed,
hops, horsetail, Irish moss, lemon grass, mistletoe, mullein, nettle,
parsley, peppermint, plantain, pokeweed, raspberry leaves, red clover,
rose hips, Sheppard’s purse, yarrow, yellow dock
Suggested Requirements:
No more than 500 milligrams at one time, and should be taken in smaller
doses over the day.
Chromium
is used
for helping to regulate the sugar levels which are helpful for those
with diabetes and hypolyglycemia, along with reducing body fat.
Chromium helps the body to synthesis cholesterol, fats, and proteins.
Excellent during pregnancy to help the fetus develops properly and to
keep the mothers blood sugars level. Sugars deplete our chromium
levels: from alcohol consumption to too much sugary foods and flour in
our diets. When our bodies do not get enough chromium we become
lethargic, diabetic, kidney problems, and poor liver function. The best
form of chromium to take is Chromium Picolinate.
Food Sources:
Veggies:
corn, mushrooms, potatoes
Fruit:
Other:
beer,
black strap molasses, brewers yeast, brown rice, calf liver, dairy
products, dried beans, dulse, eggs,
Herb Sources:
catnip, horsetail, licorice, nettle, oat straw, red clover,
sarsaparilla, wild yam, yarrow
Suggested Requirements:
This is dependent on individuals. Those with diabetes must be careful,
especially those who are insulin dependant.
Copper
Copper aids in the proper formation of the blood cells. It works with
the help of vitamin C & Zinc. Copper helps with: healthy nerves,
joints, energy production, the healing process of the body, hair
coloring, skin coloring, and with our taste buds. The lack of copper
can cause osteoporosis, anemia, diarrhea, baldness, poor respiratory,
increased blood fat level and skin sores. The body can also have too
much copper which can cause depression, vomiting, nervousness and muscle
and joint pains (flu like symptoms). Too much copper can be destructive
for the eyes.
Food Sources:
Veggies:
avocados, beans, beets, beet greens, broccoli, garlic, kale, lettuces,
mushrooms, spinach, radishes, swiss chard
Fruit:
raisins, oranges
Other:
almonds, barley, black strap molasses, lentils, liver, nuts, oats,
pecans, salmon, seafood, soy beans
Herb Sources:
Suggested Requirements:
Very
little, taking up to10 milligrams can cause problems.
Germanium
This mineral is best used in the organic form, it helps to
improve the cellular oxygenation. Germanium helps the body to
detoxify, supports the immune system, and to help fight pain. A study
in Japan showed that the intake of 100 – 300 mg made a significant
decrease in arthritis, allergies, candida, cancer, viral infections and
AIDS.
Food Sources:
Veggies:
celery, broccoli, garlic, onions, tomatoe juice
Fruit:
rhubarb
Other: milk,
sauerkraut
Herb Sources: aloe
vera, comfrey, ginseng, suma
Suggested Requirements:
This
mineral is best consumed through the regular diet. (Prairie Naturals
Multi-Force: 0 mg per day)
Iodine
Iodine is a requirement for the proper functioning of the thyroid gland
and is used for the goiter. It also helps with our metabolism for
excess fat and aids in our physical and mental growth. Tests have shown
that the children who do not receive enough iodine are linked to mental
disabilities. Our bodies only require a little amount of iodine. The
lack of iodine can cause mouth sores, diarrhea, weight gain, and
fatigue. Note: if you have an underactive thyroid, you must be careful
over consuming some of the foods.
Food Sources:
Veggies:
asparagus, garlic, mushrooms, squash, spinach, swiss chard, turnip
greens
Fruit:
Other:
dulse,
iodized salt, kelp, lima beans, saltwater fish, seafood, sesame seeds
Herb Sources:
Suggested Requirements:
Iron
Iron is very important for our red blood cells and a good immune
system and energy. The lack of the intake of iron is related to many
things: too much phosphorus in diet, too much antacids, too much tea or
coffee intake, intestinal bleeding and heavy and / or continuous
menstrual cycles. Too little and too much iron can have so many
effects:
the lack
of iron can cause tiredness, anemia, dizziness, hair loss, effects on
the mouth and nail, obesity
too much
iron can cause heart disease, liver problems, diabetes and more.
Be careful of your supplements – do you need the iron or can you get
enough of it in your foods. Some of the iron supplements can cause
constipation, so you may want to try a liquid supplement.
Food Sources:
Veggies:
asparagus,
avocado, beans, beets and beet greens, cabbage, carrots, dill, kale,
kohlrabi, lettuce, onions, parsley, parsnips, peas, potatoes, pumpkin,
radishes, romaine lettuce, rutabaga, spinach, squash, swiss chard,
turnips
Fruit:
peaches,
pears, raisins
Other:
almonds, black strap molasses, brewers
yeast, eggs, fish, kelp, lentils, liver, meat, millet, poultry, rice,
sesame
seeds, whole grains
Herb Sources:
alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, chicory,
dandelion greens, dong quai, eyebright, fennel seed, fenugreek,
horsetail, lemon grass, licorice, milk thistle, mistletoe, mullein,
nettle, oatstraw, paprika, parsley, peppermint, plantain, pokeweed,
raspberry leaves, rose hips, sarsaparilla, shepherd’s purse, urvi ursi,
yellow dock
Suggested Requirements:
** it is recommended not to take iron supplements, unless you have been
diagnosed as having a low iron intake. Iron should not be taken at the
same time as Vitamin E.
Magnesium
Magnesium is essential in enzyme activity that helps with your energy
production. Magnesium works well with calcium and potassium. Magnesium
is important for our nerve and muscle impulses. It helps us to feel a
lot more calm and lessens our nervousness and irritability. The lack of
magnesium can also effect a female’s menstrual cycle, to protect our
arterial linings, cause kidney stones, insomnia and more. It is
important that pregnant females take a magnesium supplement during the
pregnancy to avoid cerebral palacie in the baby. Other problems that
occur with the lack of magnesium are seizures, tantrums, diabetes,
hypertension, fatal cardiac arrhythmia and irritable bowel syndrome.
Food Sources:
Veggies:
asparagus, avocados, black eyed peas, green beans, beets and beet
greens, cabbage, carrots, dill weed, garlic, kale, kohlrabi, lettuce,
lima beans, onions, parsley, parsnips, peas, potatoes, pumpkin,
radishes, romaine lettuce, rutabaga, spinach, squash, swiss chard,
turnips
Fruit: apples,
apricots, bananas, cantaloupe, figs, grapefruit, lemons, peaches
Other: black
strap molasses, brewers yeast, brown rice, diary, dulse, kelp,
nuts, millet, molasses, nuts, salmon, sesame seeds, soya beans, tofu,
watercress, wheat, whole grains
Herb Sources:
alfalfa, bladderwrack, blue cohosh, catnip, cayenne, chamomile,
chickweed, dandelion greens, eyebright, fennel seed, fenugreek, hops,
horsetail, lemon grass, licorice, mistletoe, mullein, nettle, oat straw,
paprika, parsley, peppermint, primrose, raspberry leaves, red clover,
sage, shepherd’s purse, willow, wintergreen, yarrow, yellow dock
Suggested Requirements:
Manganese
Manganese is essential for: blood sugar regulation, healthy
nerves and the immune system. Manganese helps with our protein & fat
metabolism, bone growth, joint lubrication, our cartilage and
reproduction. Also essential for those with anemia, mothers that are
nursing and good to use with B1 for a sense of well being. The lack of
Manganese can cause: confusion, hypertension, heavy perspiration,
convulsions, affect the eyes and hearing, heart problems, memory loss,
tremors and teeth grinding.
Food Sources:
Veggies:
avocados, lettuce, romaine lettuce, spinach, swiss chard
Fruit:
blueberries, pineapple
Other:
egg yolks, dried peas, kelp, legumes, nuts, seaweed, seeds, whole
grains,
Herb Sources:
alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, dandelion
greens, eyebright, fennel seed, fenugreek, ginseng, hops, horsetail,
lemon grass, licorice, mistletoe, mullein, parsley, peppermint,
raspberry leaves, red clover, rose hips, wild yam, yarrow, yellow dock
Suggested Requirements: about
6 mg per day
Molybdenum
Molybdenum is for the metabolism of our nitrogen that is required for
normal cell function. Molybdenum will also help to activate some of the
enzymes and we only need a little bit of it. Our liver, kidneys and
bones hold the mineral along with it helping with our teeth. Gum
disease, mouth disorders, cancer, and impotency for older men can be
linked to the lack of molybdenum. Those who eat a lot of processed
foods are susceptible to a deficiency. Too much of this mineral can
slow down the copper metabolism.
Food Sources:
Veggies:
beans, dark leafy veggies, peas
Fruit:
Other:
beef liver, cereal grains, legumes,
Herb Sources:
Requirements:
about 51 mcg per day
Phosphorus
Phosphorus is necessary for our kidney function, heart rhythm, to help
clot the blood, along with bone and teeth formation. Phosphorus will
help our body change the food to energy and aids in the utilization of
vitamins. Effects of too little phosphorus are trembling, weight
changes, weakness, tiredness, anxiety and troubles with breathing. We
can consume too much of this mineral by eating too much processed
foods. Vitamin D works well with phosphorus and can increase the
strength of the mineral.
Food Sources:
Veggies:
asparagus, beans, corn, beets and beet greens, carrots, dill weed,
garlic, kale, kohlrabi, lettuce, onions, parsley, parsnips, peas,
potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach, squash,
swiss chard, turnips
Fruit:
dried
fruit
Other:
bran,
brewers yeast, dairy products, eggs, fish, kelp, legumes, meat, nuts,
poultry, pumpkin seeds, salmon, sesame seeds, sunflower seeds, whole
grains.
Herb Sources:
alfalfa, blue cohosh, cayenne, chickweed, dandelion, garlic, sorrel,
licorice, parsley, purslane, raspberry, rose hips, watercress, yellow
dock
Suggested Requirements:
Potassium
Potassium works with the contractions of our muscles, nervous system and
our heart rhythm. Potassium and sodium work together with the balance
of water in our systems. Our cell membranes require the proper chemical
reactions to transmit electrical pulses and potassium helps to regulate
it which is essential for proper blood pressure. This aids in the
transfer of the required nutrients that our cells need. Potassium
works together with magnesium and as we age, we may require more to
obtain the right balance. When our body is lacking in potassium we may
experience chills, constipation, diarrhea, edema, thirst, irregular
heart beat, dry skin, high cholesterol, insomnia, sore muscles,
headaches and more.
Food Sources:
Veggies:
asparagus, avocados, beans, beets and beet
greens, cabbage, carrots, dill weed, garlic, kale, kohlrabi, lettuce,
lima beans, onions, parsley, parsnips, peas, potatoes, pumpkin,
radishes, romaine lettuce, rutabaga, spinach, squash, swiss chard,
turnips, yams
Fruit:
apricots, bananas, dates, dried fruit, figs,
raisins, strawberry
Other:
black strap molasses, brewers yeast, brown rice, dulse, fish, meat,
molasses, nuts, poultry, yeast, wheat bran,
whole grains, yogurt
Herb Sources:
alfalfa, blue cohosh, birch, borage, catnip, chamomile, coltsfoot,
comfrey, dandelion, fennel, hops, horsetail, Irish moss, kelp,
mistletoe, mullein, nettle, papaya, parsley, peppermint, plantain,
primrose, raspberry, red clover, sage, skullcap, sheperd’s purse, white
oak bark, yarrow
Suggested Requirements:
about 10.7 mg per day
Selenium
When our bodies start to oxidize, it is the same as getting rusty on the
inside. Selenium helps as an antioxidant for the lipids. It works well
with Vitamin E. Our thyroid controls our fat metabolism and the
selenium helps to regulate the thyroid hormone along with preventing
certain tumors. For men, selenium can help to prevent prostate and lung
cancer. Selenium has been helpful in creating antibodies with Vitamin
E, which aids in healing liver cirrhosis, enlarged prostates, Aids,
tissue elasticity and high blood pressure. The lack of Selenium will
contribute to heart disease, cancer, infections, poor liver function,
exhaustion and sterility. Too much selenium can also cause healthy
problems. It is suggested not to take more than 400 mcg per day, unless
your doctor recommends it. And if pregnant, no more than 40 mcg
supplemental selenium per day.
Food Sources:
Veggies:
broccoli,
garlic, parsley, onions
Fruit:
Other:
Brazil nuts, brewers yeast, brown rice, chicken, diary products,
dulse, kelp, liver, molasses, salmon, seafood, tuna, wheat germ, whole
grains
Herb Sources:
alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, fennel
seed, fenugreek, ginseng, hawthorn berry, hops, horsetail, lemongrass,
milk thistle, nettle, oat straw, parsley, peppermint, raspberry leaf,
rose hips, sarsaparilla, uvi ursi, white oak bark, yarrow, yellow dock
Suggested Requirements:
about 200 mcg per day. It is suggested not to take more than 400 mcg
per day, unless your doctor recommends it. If pregnant no more than 40
mcg
Silicon
Silicon is needed for the development of the collagen that we need for
our bones. Our hair, nails and skin need the silicon in the connective
tissues. Silicon helps to absorb the calcium for the formation of our
bones. It also helps to keep our arteries flexible and for the
prevention of cardiovascular disease. Silicon aids in decreasing aging,
for the immune system, and helps to heal the effects that our bodies
have from absorbing aluminum.
Food Sources:
Veggies:
alfalfa,
beets, green peppers
Fruit:
strawberries
Other: brown
rice, soybeans, whole grains
Herb Sources:
alfalfa, blue Cohosh, burdock, horsetail, kelp, nettle, oat straw,
Sodium
One may be low on sodium is in excessive heat and not proper water or if
on diuretics for low blood pressure. Sodium balances our water along
with the PH levels. There can be too much intake of sodium causing
water retention and swollen legs and ankles, high blood pressure,
potassium deficiency, liver & kidney distress. There are cases when sea
salt has been recommended for those with fibromyalgia. When one is low
on sodium, you can experience confusion, dizziness, stomach cramps,
nausea, dehydration, hallucination, memory loss, lack of coordination,
headaches, infections, weight loss, and seizures.
Food Sources:
(almost
all foods contain sodium)
Veggies:
asparagus, beans, beets & beet greens, broccoli, cabbage, carrots,
collards, dill,
garlic, kale, kohlrabi, lettuce, onions, mustard greens, parsley,
parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga,
spinach, squash, sweet potatoes, swiss chard, tomatoes
Fruit:
strawberry
Other:
dulse,
kelp
Herb Sources:
alfalfa, dandelion, Irish Moss, parsley, sheppard’s purse,
Sulfur
For the amino acids in our bodies, sulfur is the acid forming chemical.
Sulfur helps to disinfect our blood, bacteria resistant, helps to resist
the oxidation of the body, for the proper bile secretion, and aids in
protection us against pollution.
(Some are sensitive to too much sulfur, drugs with sulfur has been known
to cause yeast infections).
Food Sources:
Veggies:
Brussels
sprouts, cabbage, garlic, kale, onions, turnips
Fruit:
strawberries
Other:
dried
beans, eggs, fish, meats, soybeans, wheat germ
Herb Sources:
alfalfa, burdock, cayenne, eyebright, fennel, horse tail, Irish Moss,
kelp, mullein, nettle, parsley, plantain, raspberry leaf, sage,
Shepherd’s Purse, thyme, yarrow,
Vanadium
Vanadium is known as a trace mineral. For the formation of our teeth
and bones we need vanadium. Our cellular metabolism and growth
production need the vanadium. This mineral can aid in improving our
insulin levels and one taking chromium must make sure that they take
these two minerals at a different time. When we lack in vanadium, we
can experience kidney problems, and cardiovascular distress. This
mineral is important for infant survival and reproductive ability. Use
of tobacco can impair our levels of vanadium.
Food Sources:
Veggies:
dill,
radishes, snap beans
Other:
fish,
olives, meats, vegetable oils, whole grains
Herb Sources:
Zinc
This mineral is very important for the growth of reproductive organs and
the function of the prostate glands. Zinc is used for oily skin,
healing of diaper rashes, collagen formation, and our immune system. It
aids in our sense of smell and taste, protects our liver, for bone
formation, fighting of free radicals and sore throat due to colds. Zinc
works well with vitamin E and A. The lack of zinc can cause finger
nails to thin and get white spots, effect our taste and smell, acne,
hair loss, fatigue, impaired night vision, skin lesions, infections,
impotency, and problems with the prostate.
Food Sources:
Veggies:
asparagus, beans, beets & beet greens, broccoli, cabbage, carrots,
dill, garlic, kale, kohlrabi, lettuce, lima beans, onions,
mushrooms, parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine
lettuce, rutabaga, spinach, squash, sweet potatoes, swiss chard,
tomatoes
Other:
brewers
yeast, dulse, egg yolks, fish, kelp, lamb, legumes, liver, meats,
oysters, pecans, poultry, pumpkin seeds, sardines, seafood, soy beans,
soy lecithin, sunflower seeds, torula yeast, whole grains
Herb Sources:
kelp, marshmallow
alfalfa, burdock, cayenne, chamomile, chickweed, dandelion, eyebright,
fennel seed, hops, milk thistle, mullein, nettle, parsley, plantain,
rose hips, sage, sarsaparilla, skullcap, wild yam
Requirements:
balance of 1 to 10 of copper and zinc. Do not take more than 100
milligrams per day.