Vitamin & Mineral reference
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VITAMINS Benefits: good vision and night blindness, skin problems, infection fighter, skin, hair and corrects blackheads Deficiency symptoms: allergies, blemishes, dry hair and skin, loss of appetite and smell, night blindness, sinus problems, susceptibility to infections Natural sources: dairy products, liver and fish liver oil, green and yellow vegetables, yellow fruits, dark green leafy vegetables Herbs: spirulina, gotu kola, yellow dock, uva ursi
Benefits: appetite, carbohydrate metabolism, circulation, digestion, nervous system, herpes zoster Deficiency symptoms: irritability, nervousness, loss of appetite, numbness of hands an feet, pains around heart Natural sources: milk, oatmeal, bran and whole grains, peas, beans, peanuts, soybeans, and most vegetables Herbs: spirulina, gotu kola, burdock, grapevine
Benefits: antibody and red blood cell formation, healthy skin, nails and hair stress situations Deficiency symptoms: cataracts, lesions of the mouth, lips, and skin, dizziness, poor digestion, retarded growth Natural sources: dairy products, yogurt, eggs, tofu, fish, almonds, leafy green vegetables, broccoli Herbs: spirulina, eyebright, alfalfa
Benefits: circulation, cholesterol level reduction, hydrochloric acid production, sex hormone production, migraine headache Deficiency symptoms: canker sores, depression, fatigue, bad breath, headaches, indigestion, insomnia, muscular weakness, nausea, nervous disorders, skin eruptions Natural sources: eggs, fish, liver, white meat of poultry and lean meat, whole wheat and wheat germ, nuts, roasted peanuts, avocados, dates, figs and prunes Herbs: hops, feverfew, red raspberry leaf
Benefits: stress, prevents fatigue, antibody formation, neuritis, reduces adverse and toxic effects of many antibiotics Deficiency symptoms: duodenal ulcers, eczema, hypoglycemia, intestinal disorders, loss of hair, muscle cramps, nerve problems Natural sources: dark turkey meat, eggs, salmon, chicken, nuts, brown rice, lentils, wheat bran, nuts, molasses, sweet potatoes, tomatoes and green vegetables Herbs: alfalfa, kelp, parsley
Benefits: acne, edema, control nausea and vomiting in pregnancy, antibody formation Deficiency symptoms: acne, anemia, arthritis, depression, dizziness, hair loss, pain in finger joints and burning in feet, irritability, learning disabilities, weakness Natural sources: lean meat, poultry, fish, eggs, soybeans, wheat bran and wheat germ, brown rice, nuts, molasses, avocado, cantaloupe, bananas and green leafy vegetables Herbs: alfalfa
Benefits: hydrochloric acid production, red blood cell formation, body growth & reproduction Deficiency symptoms: anemia, fatigue, loss of appetite, insomnia, red inflamed tongue, growth problems Natural sources: fish, egg yolks, bran and whole wheat, nuts, seeds, avocados, pumpkins, beets, celery, dark green leafy vegetables, carrots, cantaloupe, apricots
Benefits: cell longevity, myelin (protective sheath around nerves), RNA and DNA, helps form collagen, improves coordination, assures absorption of calcium Deficiency symptoms: nervousness, depression, herpes, insomnia, dizziness, memory loss, sores at corners of mouth, anemia, spots before eyes, ringing in ears, loss of balance, walking and speaking difficulties Natural sources: saltwater fish, liver, beef, oyster, dairy products Herbs: kelp, comfrey, alfalfa
Benefits: cell oxidation and respiration, protein metabolism, nervous and glandular system Deficiency symptoms: artherosclerosis, heart disease, nervous & glandular problems Natural sources: whole brown rice, whole grains, pumpkin and sesame seeds, brown rice, whole grains, black walnut
Benefits: cholesterol reduction, hair growth, lecithin formation, metabolism (fat and cholesterol) Deficiency symptoms: high cholesterol, constipation, eczema, eye abnormalities, hair loss Natural sources: peanuts, dried lima beans, wheat germ, molasses, raisins, cantaloupe, grapefruit, cabbage Herbs: alfalfa, dandelion
Benefits: lecithin formation Deficiency symptoms: bleeding stomach ulcers, growth problems, heart trouble, high blood pressure, impaired liver, intolerance to fats Natural sources: egg yolks, wheat germ, peanuts, green leafy vegetables
PABA (Para-Aminobenzoic Acid) (Vitamin B) Benefits: blood cell formation, intestinal bacteria activity, nervous and glandular system Deficiency symptoms: constipation Natural sources: organ meats, whole grains, wheat germ and bran
Benefits: bone & teeth formation, collagen production, healing burns & wounds, red blood cell formation, shock & infection resistance, backache and wrinkle preventive (strengthens collagen under the skin), vitamin protection (oxidation) Deficiency symptoms: anemia, bleeding gums, capillary wall ruptures, bruise easily, nosebleeds and bleeding gums, dental cavities, resistance to infections Natural sources: oranges, lemons, grapefruit, limes, berries, papaya, cantaloupe, green leafy vegetables, broccoli, cauliflower, tomatoes, potatoes Herbs: rosehips, aloe vera juice, yellow dock, red raspberry leaves
Benefits: aids sleep, bone formation, heart action, thyroid function, skin respiration, blood clotting, nerve function, normal blood clotting Deficiency symptoms: burning sensation in mouth & throat, insomnia, nervousness, myopia, nervousness, poor metabolism, severe tooth decay Natural sources: dairy products, egg yolks, fish liver oils, sardines, herrings, salmon, tuna and the ultraviolet sun rays Herbs: alfalfa, watercress
Benefits: aging retardation, anti-clotting factor Deficiency symptoms: dry or falling hair, skin problems, enlarged prostate gland, gastrointestinal diseases, impotency, miscarriage, muscular wasting, sterility Natural sources: seafood, avocados, wheat germ, whole grain cereals, vegetable oils, eggs, peanuts, green leafy vegetables, broccoli, spinach Herbs: alfalfa, kelp, rosehips
VITAMIN F (Unsaturated Fatty Acids) Benefits: artery hardening prevention, blood coagulation, blood pressure normalizer, cholesterol destroyer, glandular activity Deficiency symptoms: acne, allergies, dry hair and skin, eczema, gallstones, nail problems, underweight, varicose veins Natural sources: oils of wheat-germ, linseed, sunflower, safflower, soybean and peanut, walnuts, almonds, pecans, peanuts, avocados
Benefits: cell growth, fatty acid production, hair, skin, nails Deficiency symptoms: scaly, dry skin insomnia, muscular pain Natural sources: egg yolks, cheese, milk, salmon, soybeans, sunflower seeds, nuts, fruits, broccoli, sweet potato, green leafy vegetables Herbs: alfalfa, dandelion
VITAMIN K (Essential fatty acids) Benefits: kidney function, bone metabolism, blood clotting (coagulation) Deficiency symptoms: acne, dandruff, dry hair, eczema, tendency to hemorrhage, obesity Natural sources: wheat germ, sunflower and seeds, almonds, avocados, pecans, walnuts Herbs: alfalfa, shepherd's purse, plaintain
MINERALS Benefits: neutralizes acidity, bone/teeth formation, blood clotting, heart rhythm, nerve tranquilization & transmission, muscle growth & contraction Deficiency symptoms: acidosis, ADD, asthma, cancer, carpal tunnel syndrome, cataracts, chronic fatigue syndrome, insomnia, muscle cramps, nervousness, arm and leg numbness, tooth decay Natural sources: dairy products, salmon, sardines, peanuts, walnuts, sunflower seeds, soybeans and dried beans, green vegetables Herbs: valerian, pau d'arco, kelp, horsetail
Benefits: blood sugar levels, glucose metabolism, prevents and lowers high blood pressure, helps us to burn fat, build muscle mass, and properly metabolize calories Deficiency symptoms: A.D.D., coronary blood vessel disease, depression, high blood cholesterol, glucose intolerance in diabetes, hypoglycemia, hyperactivity, infertility/decreased sperm count, obesity Natural sources: meat, shellfish, chicken, corn oil Herbs: red clover tops, juniper, wild yam root
Benefits: anemia Deficiency symptoms: general weakness, impaired respiration, skin sores Natural sources: seafood, whole wheat, dried beans, peas, prunes. Herbs: sage, horsetail, yucca
Benefits: regulates metabolism (excess fat) and energy production, metabolism (excess fat), used by the thyroid hormone Deficiency symptoms: hormonal imbalance, hyper/hypo thyroidism, cold hands and feet, dry hair and skin, lethargy, miscarriage and infertility, obesity Natural sources: seafood, garlic Herbs: kelp, sarsaparilla
Benefits: hemoglobin production, helps blood eliminate toxins in the blood and tissues, stress and disease resistance, aids growth, good skin tone and muscle function Deficiency symptoms: anemia, breathing difficulties, fatigue, fragile bones and brittle nails, hair loss, Natural sources: red meat, egg yolks, oysters, oatmeal, nuts, beans, asparagus, beets. Herbs: devil's claw, chickweed, mullein
Benefits: relaxes muscles, spasms, or twitching, builds bones, increases peristalsis, helps pH balance, increases alkalinity, anti-stress mineral, calcium deposits, stones Deficiency symptoms: asthma, anorexia, calcification of organs and tissues, muscle spasms, cramps, tremors, tics or cramps, convulsions, hyperacidity, kidney stones, migraines, muscular weakness. confusion, disorientation, neuromuscular problems, PMS, vertigo, wrinkles Natural sources: apples, lemons, grapefruit, figs, nuts, seeds, yellow corn, dark green vegetables Herbs: licorice, kelp, devil's claw
Benefits: aids memory, enzyme activation, reproduction & growth, sex hormone production, rids the body of harmful fats and cholesterol. Deficiency symptoms: poor muscle coordination, stiff tendons, carpal tunnel, gout, infertility, lack of concentration, loss of hearing and ear noises, multiple sclerosis, PMS, stuttering, tremors Natural sources: egg yolks, whole grain cereal, nuts, peas, beets, green leafy vegetables Herbs: red raspberry leaf, grapevine, bilberry
Benefits: bone/teeth formation, cell growth & repair, energy production, heart muscle contraction, kidney function, nerve & muscle activity, vitamin utilization Deficiency symptoms: loss of appetite, fatigue, irregular breathing, nervous disorders, overweight, weight loss Natural sources: poultry, fish, meat, eggs, seeds, nuts, whole grains Herbs: yellow dock, milk thistle, mullein
Benefits: heartbeat, muscle contraction, calms nerves, balances sodium, neutralizes muscle acids, maintains healthy skin and muscle tone, cancer deterrent Deficiency symptoms: continuous thirst, edema, hypertension, constipation, insomnia, muscle damage, nervousness, slow irregular heartbeat, swollen glands, tissue anemia, water retention Natural sources: sunflower seeds, bananas, citrus fruit, potatoes, green leafy vegetables. Herbs: blessed thistle, sage, hops
Benefits: arthritis, heart disease, cancer, immune system, neutralizes certain poisonous substances (mercury, arsenic, cadmium), protects cells from cancer and viral damage
Deficiency symptoms: age/liver spots, cirrhosis of the liver, heart palpitations and heart disease, hot flashes, immune deficiencies, infertility, multiple sclerosis, muscular dystrophy, muscular weakness,
pancreatic atrophy, Parkinson's disease, scoliosis, sickle cell anemia, SIDS (sudden infant death syndrome, viral infections
Benefits: normal cellular fluid level, proper muscle contraction Deficiency symptoms: loss of appetite, intestinal gas, muscle shrinkage, vomiting, weight loss Natural sources: shell fish, artichokes, beets, carrots Herbs: kelp
Benefits: alleviates wrinkles and skin damage, counteracts acidosis, collagen synthesis, repairs injured joints, tendons, ligaments and connective tissue, detoxifies liver and purifies blood Deficiency symptoms: arthritis, asthma, acne, back pain, dry scalp and skin, loss of hair, infection, inflammation, burning in soles & hands at night, stiffness of knees & ankles, urinary tract disorders, muscle and skeletal disorders, wrinkles Natural sources: beef, fish, eggs, dried beans, cabbage, garlic Herbs: kelp, rosehips, gotu kola, licorice
Benefits: acne, anorexia and bulimia, chronic viral infections, hypertension, loss of taste and smell Deficiency symptoms: anemia, loss of taste and smell, delayed sexual maturity, fatigue, loss of taste and smell, prolonged wound healing, retarded growth, sterility, loss thru excessive sweating Natural sources: eggs, wheat germ, pumpkin seeds. Herbs: bilberry, capsicum, grapevine
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