Vitamin / Mineral Deficiencies by Aharleygyrl

Vitamins traditionally have been divided into two categories, fat-soluble and water-soluble. Fat-soluble vitamins can be stored in the body to provide amounts at a needed time. However, if the amounts are excessive, toxic levels can accumulate in areas such as the liver.

Water-soluble vitamins can not be stored for any length of time and must be replenished on a daily basis. Under some circumstances, it may be difficult or impossible to obtain the needed amounts from your regular diet and vitamin supplements may be necessary.

Fat Soluble VITAMINS	Benefits These Body Functions	RDA and Best Food Sources	More Effective With. . .	Deficiency Symptoms	Depleting Factors
VITAMIN A and BETA CAROTENE	Growth, vision, healthy tissue-skin-hair, resistance to infection.	5000 IU? milk, butter, eggs, liver, leafy green and yellow vegetables.	Niacin, C, D, E. Pantothenic acid, zinc.	Night blindness, itching, dry skin, loss of sense of taste.	Alcohol, coffee, cortisone, mineral oil, nitrates.
VITAMIN D	Bones, teeth, optimum calcium-phosphorus metabolism.	400 IU?milk, cod liver oil, tuna, salmon oil, eggs.	Vitamin A, C. calcium, phosphorus.	Soft bones & teeth, spontaneous fractures, bone curvature.	Mineral oil.
VITAMIN E	Antioxidant. Protects cell membrane & tissues. Maintains circulatory system.	30 IU -vegetable oil, grains, wheat germ, lettuce.	Vitamin C, B12, manganese, selenium.	Poor muscular & circulatory performance.	Air pollution, mineral oil, birth control pills.
VITAMIN F (Unsaturated Fatty Acids)	Influences skin, blood coagulation, Cholesterol, glandular activity.	RDA not established. Vegetable oils, sunflower seeds.	Phosphorus, A, C, D, E	Acne, allergies, dry skin, brittle hair, eczema, brittle nails.	Radiation, X ray therapy.
VITAMIN K (Menadione)	Blood clotting (coagulation).	RDA not established. Green leafy vegetables, molasses, yogurt, alfalfa.	Unknown.	Diarrhea, increased tendency to hemorrhage.	Aspirin, antibiotics, mineral oil, rancid fat, X ray therapy.
Water Soluble VITAMINS	Benefits These Body Functions	RDA and Best Food Sources	More Effective With. . .	Deficiency Symptoms	Depleting Factors
VITAMIN B1 (Thiamin) B Complex Factor	Heart and cardiovascular system, growth, nervous system, energy production, digestion.	1.5 mg?cereals, fish, lean meat, liver, poultry, milk, pork.	B-complex, B12, C.	Fatigue, poor appetite, pins and needles in legs, depression.	Alcohol, coffee, excessive sugar, tobacco. Physical & mental stress depletes this nutrient.
VITAMIN B2 (Riboflavin) B Complex Factor	Healthy skin. Tissue repair. Antibody and red blood cell formation.	1.7 mg?cereals, yeast, milk, eggs, leafy green vegetables, lean meat.	Vitamin A, niacin, B-complex, B1.	Cracks at mouth corners, sore tongue, light sensitivity to eyes.	Alcohol, coffee, sugar, tobacco. Physical & mental stress depletes this nutrient.
NIACIN (Niacinamide) B Complex Factor	Healthy skin, nervous system, cell metabolism. Converts food to energy.	18mg?cereals, yeast, lean meat, liver, eggs.	B-complex, B1, B2, B6, tryptophan.	Weakness, skin rash, memory loss, irritability, insomnia.	Alcohol, coffee, sugar, antibiotics. Physical& mental stress depletes this nutrient.
VITAMIN B6 (Pyridoxine) B Complex Factor	Healthy red blood cells, gums, teeth, blood vessels, nervous system.	2.0mg?cereals, wheat germ, yeast, meat, bananas, vegetables.	Vitamin C, biotin, Pantothenic acid, niacin, magnesium.	Fatigue, anemia, nerve dysfunction, irritability.	Alcohol, coffee, tobacco, birth control pills. Physical & mental stress depletes this nutrient.
VITAMIN B12 (Cyanocobalamin) B Complex Factor	Development of red blood cells, growth, nervous system maintenance.	3.0 mcg?fish, lean meat, liver, milk.	Folic add. A, B1, B6, niacin, biotin, Pantothenic acid.	Anemia, weakness, fatigue, red-sore tongue, nerve degeneration	Alcohol, coffee, tobacco, calcium deficiency.
BIOTIN (Vitamin H) B Complex Factor	Skin, circulatory system. Metabolism of carbohydrates, proteins, fats.	200 mcg?egg yolk, green leafy vegetables, milk. liver, kidneys.	Vitamin A, B2, B6, niacin.	Non-specific skin rash.	Alcohol, coffee, raw egg white, antibiotics.
VITAMIN C (Ascorbic Acid)	Wound healing, immune system. Maintenance of healthy gums, skin, blood.	60 mg?citrus fruits, berries, cabbage, vegetables, tomatoes.	Vitamin A, B6, Pantothenic acid, zinc.	Bruise easily, wound healing, tooth/gum defects, aching joints.	Antibiotics, aspirin, stress, cortisone. Physical & mental stress depletes this nutrient.
FOLIC ACID (Folacin, Folate) B Complex Factor	Production red blood cells, tissue cells. Normal growth. Healthy intestinal tract.	400 mcg?yeast, leafy green vegetables, meats.	Vitamin C, B6, B12, niacin.	Anemia, intestinal problems, pale tongue.	Alcohol, oral contraceptives, tobacco, sulfa drugs. Physical & mental stress depletes this nutrient.
PANTOTHENIC ACID B Complex Factor	Helps convert proteins, carbohydrates, fats into energy. Immune system,	7.0 mg?most plant & animal food.	Folic acid, biotin, B-complex.	Weakness, depression, decreased resistance to infection	Alcohol, coffee, Physical & mental stress depletes this nutrient.
CHOLINE B Complex Factor	Nerve transmission. Regulates liver & gallbladder. Cell membrane structure.	Yeast, eggs, fish, lecithin, wheat germ, organ meats, soy.	Vitamin A, B-complex, Inositol, folic acid.	Growth problems, impaired liver & kidney function.	Alcohol, coffee, sugar
INOSITOL B Complex Factor	Fat & Cholesterol metabolism. Nerve function.	Molasses, yeast, lecithin, fruits, meat, milk, nuts.	Choline, B-complex, B12.	Hair loss, constipation, eye abnormalities, high Cholesterol.	Alcohol, coffee.
VITAMIN P (Bioflavonoids)	Blood vessel wall maintenance, healthy capillaries and veins.	Skin and pulp of fruits, especially citrus fruits.	Vitamin C	Bleeding gums, colds, eczema.	Antibiotics, aspirin, tobacco, cortisone drugs.
PARA-AMINOBENZOIC ACID (PABA) B Complex Factor	Blood cell formation, pigmentation of skin and may help restore color to gray hair.	Molasses, eggs, liver, milk rice, yeast, wheat germ, bran	B complex, folic acid, C.	Constipation, depression, fatigue, headaches, irritability.	Alcohol, coffee, sulfa drugs.

Minerals are inorganic chemical elements necessary for growth, development and health. Needing small but steady supplies, minerals ensure that the body functions properly. One of the most important jobs for minerals is building the basic body structure. Bones, for example, are composed of calcium, magnesium, phosphorus and fluorine.

Our diet does not provide the proper amounts needed as most foods are commercially grown in depleted soils. Because minerals are water soluble and flushed from the body regularly, most of us already have mineral deficiency symptoms.

MINERALS	Benefits These Body Functions	RDA and Best Food Sources	More Effective With. . .	Deficiency Symptoms	Depleting Factors
CALCIUM	Bone & tooth development & maintenance. Muscle contraction, nerve transmission.	800-1000 mg milk, cheese, green vegetables.	Vitamin A, C, D, phosphorus.	Heart palpitations, muscle cramps, tooth/bone weakening.	Excess saturated fat in diet.
CHROMIUM	Carbohydrate metabolism, energy production and optimum utilization of glucose.	50-200 mcg yeast, whole grains, vegetable oils.	Unknown.	Poor glucose tolerance. Low blood sugar levels.	Excess iron.
COPPER	Enzyme function. Hemoglobin production.	2-3 mg nuts, seeds, organ meats, raisins.	Iron, zinc, cobalt.	Anemia, fatigue, weakness, bone fragility.	Exhaust fumes, cadmium.
IODINE	Production of thyroid hormone. Regulates metabolism.	150 mcg seafood, kelp, iodized salt.	Unknown.	Enlarged thyroid gland in neck,
IRON	Transport of oxygen to tissues. Enzyme functions.	10-18 mg whole grain cereals, nuts, green vegetables.	B6, C, B12, folic acid. Fiber increases absorption.	Fatigue, weakness from anemia, brittle fingernails.	Excess saturated fat in diet, excess protein.
MAGNESIUM	Enzyme activity. Health of heart arteries. Protein production. Nerve function.	300-400 mg whole grains, seafood, green vegetables.	B6, C, calcium, phosphorus.	Growth failure, leg cramps, nervousness, confusion, easily angered.	Excess iron.
MANGANESE	Enzyme activity in reproduction, growth, fat metabolism.	2.5-5.0 mg whole grains, eggs, nuts, green vegetables.	Unknown.	Poor growth, reproductive and coordination abnormalities.	Alcohol, coffee, cortisone, diuretics, excess sugar.
PHOSPHORUS	Bone/tooth formation, muscle contraction. kidney function, nerve & muscle activity.	800-1200 mg eggs, fish, meat, poultry, grains, cheese.	Calcium, iron, magnesium, manganese, vitamins A & D.	Continuous thirst, dry skin, general weakness, weak reflexes.	Alcohol, phytic acid, oral contraceptives.
POTASSIUM	pH balance of blood, body-water balance, nerve and muscle function	99 mg. dates, raisins, figs, peaches, sunflower seeds.	Sodium.	Irregular heartbeat) muscular weakness. Build-up of lactic acid.	Mercury, cadmium.
SELENIUM	Antioxidant (with vit. E). Protects cell membrane and internal structures.	50-200 mcg whole grains, seafood, eggs, meat, brown rice.	Vitamin E.	Anemia, heart muscle enlargement, irregular beat.	Coffee, excess zinc or copper.
ZINC	Wound healing, reproductive organ development & growth. Male hormone production.	15 mg yeast, whole grains, liver, sunflower seeds.	Calcium, phosphorus, vitamin A, C, Vitamin D increases absorption.	Loss of sense of taste, poor growth and wound healing.

Herbs have historically been associated with folk lore and black magic but today this is changing. In the United States, even with all the medicine from laboratories and pharmaceutical companies, not less than 37 percent of all prescriptions are filled with medicinals derived from plants.

Called unorthodox therapies by the establishment, herbs are now assuming their rightful popularity due to their relatively safe and simple treatments provided by nature and our biological relationship with the environment.

NAME	PARTS USED	CHARACTERISTICS
ALOE VERA (Aloe Barbadensis)	Inner Gel of Plant	Said to be useful in treating certain intestinal disorders including stomach ulcers. Helps improve absorption of nutrients. Gentle laxative.
BLACK COHOSH (Cimicifuga Racemosa)	Root	Has been used as a relaxant, antispasmodic and sedative. Also used in cases of rheumatism, neuralgis and painful menstruation.
CAYENNE (Capsicum Annum)	Seeds	Can be used as a gargle to treat sore throat and hoarseness. Reduces nausea from sea sickness and relieves symptoms of rheumatism and inflammatory ailments.
CHAMOMILE (Anthemis Nobilis)	Flowers of Plant	Known to be an effective remedy for menstrual discomfort and associated symptoms. Gentle sedative, helpful in treating insomnia.
CHAPPARAL (Larria Mexicana)	Crushed Fresh Leaves	Used by the Indians as a topical application to help heal wounds, sores and bites.
CHICKWEED (Stellaria Media)	Herb	Relief for symptoms of bronchitis, coughs, colds, inflammation. Also used as a laxative.
COMFREY (Symphytum Officinale)	Root	Relieves chest congestion. External application useful in healing skin injuries.
CORNSILK (Stigmata Maydis)	Dried Corn Silk	Useful as a diuretic, cardiac stimulant. Remedy for kidney and bladder troubles.
DONG QUAl	Root	Popular Chinese herb used to improve mental acuity and to help relieve symptoms of daily stress and mental fatigue. Especially soothing for women's PMS ailments.
DANDELION ROOT (Taraxacum Officinole)	Root	Has been used to fight anemia because it contains iron. calcium, and trace minerals. An ideal laxative, it is also helpful in treating poor circulation, bowel inflammation and stomach disorders.
DEVILS CLAW (Harpagophytum Procumbens)	Tuber	Relief for symptoms of arthritis, rheumatism. Anti-inflammatory effect.
ECHINACEA	Root	Helps stimulate glandular organs such as the kidneys to function more efficiently. Has been used by herbalists to fight infection, detoxify and stimulate healing. Also used to relieve symptoms of hay fever and other allergies.
EYEBRIGHT (Euphrasia Officinalis)	Herb	Used to treat jaundice, loss of memory and vertigo. Topically, has been used to relieve conjunctivitis (pink eye).
FENNEL SEED (Foeniculm Vulgare)	Seeds	Helps decrease the appetite so it has been used for weight-loss. Aids acid stomach, intestinal gas and gastric troubles.
FO-TI (Polygonum Multiflorum)	Root	Acts as an effective diuretic. Excellent nourishment for the blood. Also has been used to help improve memory and treat mental depression.
GINGER (Zingiber Officinale)	Rootstock	Eases the effect of a cold and soothes sore throat. Said to be very effective in preventing symptoms of motion sickness.
GINKGO BILOBA	Leaf Extract	Used extensively in Europe to treat a variety of ailments... short term memory loss, mild depression, vertigo. Helps increase blood circulation to the brain and has positive effect on mental performance.
GINSENG (Panax Quinque Folius)	Root	A demulcent, it is helpful for coughs, colds and chest congestion. Reduces symptoms of feverish and inflammatory illness and can help relieve nausea and vomiting.
GOLDENSEAL (Hydrastis Canadenis)	Root	Helps decrease nausea. Excellent remedy for colds, stomach and liver troubles. Also has been used as a laxative. May be used externally as a soothing eyewash and to treat pyorrhea.
GOTU-KOLA (Cantella Asiatica)	Herb	Accelerates healing of bruises and abscesses. Acts as a sedative and diuretic. Also claimed to energize brain cells and relieve tension.
HAWTHORN (Crataegus Oxyacantha)	Berries	Provides nutritive support to the heart and circulatory system. Stimulates increased enzyme metabolism in the heart muscle. Improves oxygen utilization.
JUNIPER (Juniperus Communis)	Berries	Excellent for kidney and bladder difficulties. Also effective in relieving flatulence and gastric afflictions.
LICORICE (Glyeyrrhiza Glabra)	Root	Acts as a soothing remedy for aggravation in the upper respiratory tract. Also used to heal ulcers, inhibit the growth of harmful viruses and has the ability to stimulate the adrenal glands.
PARSLEY (Petroselinum Satirum)	Leaves, Root, Seeds	An excellent diuretic. Valuable in treating gall bladder problems. High iron content makes it valuable in preventing anemia. Also has been used to treat menstrual problems, asthma, coughs and indigestion.
PAU D'ARCO	Inner Bark	Popular herb from South America used primarily to fight infection and to strengthen the immune system.
PEPPERMINT (Mentha Piperita)	Leaf Extract	The best known herbal remedy for stomach problems. Used for treating indigestion, intestinal gas and to inhibit diarrhea.
RED CLOVER (Trifolium Pratense)	Blossoms	Excellent for bronchial congestion. Relaxing to nerves and entire system. Externally. Red Clover is valuable in treating skin conditions such as psoriasis, shingles and acne.
SARSAPARILLA (Smilax Officinalis)	Root	Used extensively in China for a variety of conditions. Has been recommended to relieve symptoms of rheumatism and arthritis. Also known to be useful as a diuretic and to enhance digestive functioning.
SLIPPERY ELM (Ulmus Fulva)	Inner Bark	Soothing and healing to the mucous membranes of the lungs and gastro-intestinal tract. Also useful in treating inflamed membranes in the stomach, bowels, kidney and urinary tract.
VALERIAN (Valeriana Officinalis)	Root	Used as an herbal sedative and mild tranquilizer. Helpful in calming nervous tension and treating insomnia.
WHITE WILLOW (Salix Alba)	Bark	Pain reliever, fever reducer. Used as an antacid in stomach troubles (heartburn, gas, indigestion). Has a major constituent known as salicin, which is closely related to aspirin and produces similar effects as a pain reliever.
YUCCA	Extract from Plant	Has been used successfully for relief of arthritis and rheumatism symptoms.