Mineral Database

Vitamin B1

Thiamine enhances circulation and assists in the production of HCL,blood formation and carbohydrate metabolism.Thiamine affects energy,growth disorders,and learning capacity and is needed for normal muscle tone of the intestines,stomach and heart.

Sources:Food sources of thiamine include the following 1)Dried beans 12)wheat germ 2)Brown rice 13)Whole grains 3)Egg yolks 14)Asparagus 4)Fish 15)Beans 5)Organ meats 16)brocoli 6)Peanuts 17)Brussel sproats 7)peas 18)nuts 8)pork 19)oatmeal 9)poultry 20)plums 10)rice bran 21)dried prunes 11)soybeans 22)raisins

Warnings:Antibiotics,sulfa drugs, and oral contraceptives,may decrease thiamine levels in the body.A high carbohydrate diet increases the need for thiamine.BeriBeri a nervous system disease is caused by a thiamine deficiency.

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Vitamin B2

Overview: Riboflavin is necessary for red blood cell formation,antibody production,cellular respiration and growth.It alleviates eye fatigue,and is important in the prevention and treatment of cataracts.It aids in the metabolism of carbohydrates,fats and proteins.When used with vitamin A,it maintains and improves the mucous membranes of the digestive tract.Riboflavin also facilitates oxygen use by the body tissue(skin,hair,nails),helps with dandruff,and helps in the uptake of iron and vitamin B6.B2 is also important during pregnancy because a lack of this vitamin may damage the fetus even the mother may be unaware of a deficiency.B2 is also needed for the metabolism of tryptophan which is converted to niacin in the body Carpal tunnel syndrome may benefit from a treatment program that includes riboflavin and B6. Deficiency symptoms include cracks and sores at the corners of the mouth.

Sources: 1)Beans 10)Asparagus 2)Cheese 11)Avocados 3)Eggs 12)Brocoli 4)Fish 13)Brussel sproats 5)Meat 14)currants 6)Milk 15)Nuts 7)Poultry 8)Spinach 9)Yogurt

Warnings: Factors that increase the need for riboflavin include use of oral contraceptives and strenuous exercise.This B vitamin is easily destroyed light,cooking,antibiotics,and alchohol.

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Vitamin B3

Overview:Vitamin B3 is needed for proper circulation and healthy skin.B3 aids in the functioning of the nervous system,in the metabolism of carbohydrates,fats,proteins and the production of HCL in the stomach.Niacin helps to lower cholesterol and improves function in the circulation.B3 is also effective in the treatment of schizophrenia.

Sources: 1)Beef 10)potatoes 2)Brocoli 11)tomatoes 3)carrots 12)whole wheat 4)cheese 5)corn flower 6)eggs 7)fish 8)milk 9)pork

Warnings:A flush,usually harmless may occur after ingestion of niacin.This is called the niacin flush.A red rash will appear on the skin and a tingling sensation may be experienced as well.High amounts of niacin should be used with caution by those who are pregnant and those suffering from gout,peptic ulcers,glaucoma,liver disease and diabetes.

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Vitamin B5

Overview:Known as the anti-stress vitamin,pantothenic acid plays a role in the production of the adrenal hormones and the formation of antibodies,aids in vitamin utilization and helps to convert fats,carbohydrates and proteins into energy.This vitamin is needed to produce internal body steroids and cortisone in the adrenal glands and is an essential element of coenzyme A. It is required by all cells in the body and is concentrated in the organs.It is also needed for normal functioning of the GI tract and may be helpful in treating depression and anxiety/.

Sources: 1)Beans 2)eggs 3)salt water fish 4)Mother's milk 5)pork 6)fresh vegetables 7)whole wheat

Vitamin B6

Overview:Pyridoxine is involved in more bodily functions than any other single nutrient.It affects both physical and mental health.It is beneficial for people that suffer from adema.It is nccessary for the production of HCL and the absorbtion of proteins and fats.Pyridoxine also aids in maintaining sodium and potassium balance and promotes rbc formation.It is required by the nervous system and is neededd for normal brain function and the synthesis of RNA and DNA .It activates many enzymes and aids in the absorbtion of B12,immune system function and antibody production.It inhibits the formation of a toxic chemical called homocysteine,which attacks the heart muscle and allows the deposition of cholesterol around the heart muscle.B6 also may be useful in preventing oxalate kidney stones and acts as a mild diuretic. It reduces the symptoms of PMS and is helpful in the treatment of allergies,arthritis,and asthma.Carpal tunnel syndrome is thought to be linked to B6 deficiency.

Sources:All foods contain small amounts of B6.The following foods have the highest amounts. 1)Brewers yeast 9)sunflower seeds 2)Carrots 10)walnuts 3)Chicken 11)wheat germ 4)eggs lesser sources: 5)fish 1)avocaodo 5)brown rice 6)meat 2)banana 6)whole grains 7)peas 3)beans 7)cabbage 8)spinach 4)blackstrap molasses 8)cantalope

Warnings:Antidepressants,estrogen,and oral contraceptives may increase the need for vitamin B6 in the body/.

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Vitamin B12

Overview:Vitamin B12 is needed to prevent anemia.It also aids in cell formation and cellular longevity.This vitamin is also required for proper digestion,absorbtion of foods,protein synthesis,and metabolism of carbohydrates and fats.In addition,Vitamin B12 prevents nerve damage,maintains fertility and promotes normal growth and development.A vitamin B12 deficiency can be caused by malabsorbtion,which is most common in the elderly and in those with digestive disorders/Vegetarians are also more likely to have a B12 deficiency.Deficiency symptoms include abnormal gait,memory loss,hallucinations,eye disorders,anemia and GI disorders.

Sources:The largest amounts of B12 are found in the following foods.

1)Blue cheese 2)Cheese 3)Clams 4)eggs 5)Herring 6)Kidney 7)Liver 8)Mackerel 9)Milk 10)Seafood 11)tofu.

Warnings:Antigout medications,anticoagulant drigs and potassium supplements may block the absorbtion of B12 in the GI tract.Vegetarians tend to be deficient in this vitamin...

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Vitamin C

Overview:Vitamin C is an antioxidant that is required for tissue growth and repair,adrenal gland function and healthy gums.It protects against the harmful effects of pollution,prevents cancer,protects against infection,and enhances immunity.It also may reduce cholesterol levels and high blood pressure and prevent artherosclerosis.Essential in the formation of collagen ,vitamin C protects against blood clotting and bruising and promotes the healing of wounds and the production of antistress hormones.It also aids in interferon production and is needed for the metabolism of folic acid,tyrosine and phenylalanine.

New evidence indicates that vitamin C and vitamin E work synergistically i.e.,when they work together they have a greater effect than when they work separately.Vit E scavenges for dangerous oxygen radicals in the cell membrane,while vitamin C breaks the free radical chain in biological fluids.Both these vitamins greatly extend antioxidant activity.

Ester C polyascorbate is a breakthrough in vitamin C,especially those who are suffering from chronic illness such as cancer and Aids.This form of vitamin C(esterified)was first researched by Jonathan Wright.Dr.Wright proved that WBC's ascorbate levels are increased four times more with ester C than with the average vitamin C intake and only 1/3rd of the amount is excreted via.the urine.Because the body cannot manufacture vitamin C,it must be obtained thru the diet or in the form of supplements.Most vitamin C intake is lost in the urine.When larger amounts of vitamin C are required due to illness,it is more effective to take vitamin c intravenously than to take high doses orally.Ester C has naturally chelated minerals than allow for faster absorbtion.It comes in calcium,magnesium,potassium,zinc and sodium forms.

Sources: 1)Green vegetables 15)mangos 29)swiss chard 2)Berries 16)mustard greens 30)tomatoes 3)citrus fruits 17)onions 31)turnip greens 4)asparagus 18)oranges 32)watercress 5)avocados 19)papayas 6)beet greens 20)parsley 7)broccoli 21)green peas 8)brussel sproats 22)sweet peppers 9)cantaloupe 23)persimmons 10)collards 24)pineapple 11)currants 25)radishes 12)grapefruit 26)rose hips 13)kale 27)spinach 14)lemons 28)strawberries

Warnings: ________ Aspirin,alchohol,analgesics,antidepressants,anticoagulants,oral contraceptives,and steroids may reduce levels of vitamin c in the body.Diabetic(diabinase)and sulfa drugs may not be as effective when taken with vitmain c.Large amounts may cause a false negative readingwhen testing for blood in the stool.Pregnant women should use amounts no more than 5,000 mg.daily.Infants may become dependent on this supplement and develop scurvy.

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Vitamin D(Ergosterol)

Vitamin D is required for calcium and phosphorus absorbtion and utilization.It is necessary for growth and is especially important for the normal growth and development of teeth and bones in children.It is important in the prevention and treatment of osteoporosis,rickets and hypocalcemia and it inhances the function of the immune system.

The vitamin D that we get from food or supplements is not fully activated.It requires the conversion by the liver and then by the kidney before it becomes fully active.People with live or kidney disorders are at a higher risk for osteoporosis.Because the sun's rays are necessary for the conversion of vitamin D some exposure to the sun is important.

Vitamin D is a fat soluble vitamin and it can be acquired either by ingestion or exposure to sunlight.It is known as the sunshine vitamin because the action of the sun's ultraviolet rays activates a form of cholesterol,which is present in the skin,converting it into vitamin D.

The provitatmins D are found in both plant and animal tissue.Vitamin D2 is known as calciferol,a synthetic.Vitamin D3 is the natural form as it occurs in fish-liver oils.D3 can also be made synthetically by ultraviolet irradiation of 7-dehydrocholesterol,a derivative of cholesterol.Vitamin D aids in the absorbtion of calcium from the GI tract and the breakdown and assimilation of phosphorus,which is required for bone formation.It helps synthesize those enzymes in the mucous membranes which are involved in the active transport of available calcium.Adults also benefit from vitamin D in that it helps to maintain a stable nervous system,normal heart action and normal blood clotting because all of these functions are related to the bodies supply and utilization of calcium and phosphorus.Vitamin D is best utilized when taken with vitamn A.

Absorbtion and storage: _______________________ Ingested vitamin D is absorbed with the fats thru the intestinal walls with the aid of bile.Vitamin D from dehydrocholesterol by sun radiation is formed in the skin and absorbed into the circulatory system.Pigmentation if a factor in the absorbtion of ultraviolet rays.The more pigment there is in the skin,the less vitamin D is produced in the body via.irradiation.After absorbtion from the intestine or formation in the skin,vitamin D is transported to the liver for storage./

Sources: 1)Fish liver oils 10)milk 2)fatty salt water fish 11)oatmeal 3)eggs 12)salmon 4)alfalfa 13)sardines 5)butter 14)sweet potatoes 6)cod liver oil 15)tuna 7)egg yolk 16)vegetable oils 8)halibut 9)liver

Dosage and Toxicity ___________________

The National research council has set the dietary allowance of vitamin D at 400 IU /day.The same dosage is recommended for infants,provided the calcium consumption at the same time is adequate.During pregnancy and lactation extra vitamin D is required in their diets.Excessive amounts of vitamin D in the body can lead to hypervitaminosis D which can lead to elevating the calcium and phosphorus levels in the body and excessive excretion of calcium in the urine.This may lead to calcification of soft tissue and the walls of the blood vessels and kidney tubules which is referred to as hypercalcemia.Symptoms of acute overdosage are as follows.

1)freq.of urination 2)loss of appetite 3)nausea 4)vomiting 5)diarrhea 6)muscular weakness 7)dizziness 8)fatigue

Deficiency

A lack of vitamin D leads to inadequate absorbtion of calcium from the intestines and retention of phosphorus in the kidney leading to faulty minearalization of bone structure.The inability of the soft bones to withstand the stress of weight results in skeletal malformations.Rickets,a bone disorder in children is a direct result of vitamin D deficiency.Signs of rickets are softening of the skull,with bowing of the leg bones and developing spinal curvature.It is believed that vitamin D and parathyroid hormone work together to regulate the transport of calcium.A deficiency may cause tetany,a condition characterized by muscular numbness,tingling and spasm.

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Vitamin A

This supplement prevents night blindnes and other eye problems as well as some skin disorders such as acne.It enhances the immune system,may heal gi ulcers and protects against pollution and cancer formation and is needed for epithelial tissue maintainence and repair.It is important in the formation of bones and teeth,aids in fat storage, and protects against colds,flu and infections.Vit A acts as an antioxidant which helps protect the cells against cancer and other diseases.This vitamin also is thought to have a retarding effect on the aging process.Protein cannot be utilized in the body without this vitamin.When food containing beta-carotene is consumed it is converted into vitamin A in the Liver.

Sources: Vitamin A can be found in the following foods 1)Fish liver oils 2)Animal livers 3)Green and yellow fruits and vegeys 4)Alfalfa 5)apricots 6)asparagus 7)beets 8)brocoli 9)cantalope 10)carrots 11)Swiss chard 12)dandelion greens 13)garlic 14)kale 15)mustard 16)papaya 17)peaches 18)red peppers 19)sweet potatoes 20)spinach 21)spirulina 22)pumpkin 23)yellow squash 24)turnip greens 25)Watercress

Warnings: Vitamin A should not be taken in large amounts in pill form or as cold liver oil by those suffering from any liver disorders.Pregnant women should avoid amounts over 25,000 IU.Children should avoid amts.over 18,000 IU.

Drug interactions: Antibiotics,laxatives and some cholesterol lowering drugs may intgerfere with vitamin a absorbtion .Diabetics should avoid beta-carotene as should hypothyroid individuals because they have difficulty converting beta-carotene to viatmin A.

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Vitamin E

Vitamin E encompasses a family of compounds called tocopherols, of which alpha-tocopherol is the most common. It is required for proper function of the immune system, endocrine system, and sex glands. As a powerful antioxidant, it prevents unstable molecules known as free radicals from damaging cells and tissues. In this capacity, vitamin E deters atherosclerosis, accelerates wound healing, protects lung tissue from inhaled pollutants, may reduce risk for heart disease, and may prevent premature skin aging. Researchers suspect that vitamin E has other beneficial effects ranging from preventing cancer and cataracts to alleviating rheumatoid arthritis and a skin disorder associated with lupus.

Most people get enough vitamin E through diet and don't need supplements. Vegetable oils, nuts, dark-green leafy vegetables, organ meats, seafood, eggs, and avocados are rich food sources. Symptoms of vitamin E deficiency, such as fluid retention and hemolytic anemia, are rare in adults but are sometimes seen in premature infants. Because of its many suggested therapeutic roles, vitamin E is popular as an oral supplement and an ingredient of skin-care products. Although it is fat-soluble, vitamin E is considered nontoxic, because it does no harm except in extremely high doses.

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Vitamin K

Vitamin K is essential for synthesis by the liver of several factors necessary for the clotting of blood. Chemically, phylloquinone is the natural plant source of vitamin K, and a synthetic derivative, menadione, is used therapeutically. A wide variety of vegetables, egg yolk, liver, and fish oils contain this vitamin. Deficiency of vitamin K rarely occurs, and its human requirements have not been specified. It is never included in dietary vitamin preparations but is used medically in treating specific deficiencies that occur during anticoagulant therapy, in hemorrhagic disease of the newborn, and in hepato-cellular disease.

Great for bleeding disorders
Made by gi flora
Helpful in crohns disease and ulcerative colitis
Nosebleeds
Nausea during pregnancy and nausea in general

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Calcium

Our bodies use calcium to make healthy skin, bones and teeth. Calcium is also needed for a healthy nervous system and properly functioning muscles. During pregnancy our bodies are very good at absorbing calcium. One of the ways we do this is by producing a special vitamin D. This vit. D boosts our ability to take in calcium, thus making us super absorbers of calcium. One of the main ways we hinder our bodies from maximum absorption is with a high meat protein diet. When we eat meat it causes our bodies to become acidic. To right this, our bodies leach calcium salts from our bones to balance the ph levels of our bodies. So you can have a high calcium diet but if you also have a high meat diet, you can actually have a loss in calcium levels as your body tries to compensate. This is one of the leading causes of osteoporosis.

Food Serving Size Ca(mg)
hijiki 3.57 oz 1400
wakame 3.57 oz 1300
kombu 3.57 oz 800
ricotta cheese 1 cup pt.skim 699
dulse 3.57 oz 567
lambsquarters 1 cup cooked 520
lowfat yogurt 1 cup 415
fortified soymilk 1 cup 350
almonds 1 cup 332
goats milk 1 cup 326
low fat milk 1 cup 302
whole milk 1 cup 291
hazelnuts 1 cup 282
pinto beans 1 cup cooked 257
Collards 1 cup cooked 218
cheddar cheese 1 oz 204
cottage cheese 1 1\2 cups 200
spinach 1 cup cooked 167
miso 3.5 oz 150
dandelion greens 1 cup cooked 150
garbanzo beans 1 cup cooked 150
okra 1 cup cooked 150
beet greens 1 cup cooked 144
black beans 1 cup cooked 140
oats 1\2 cup cooked 137
blackstrap molasses l Tbs 137
Brazil nuts 1 cup 136
soybeans 1 cup 130
Swiss chard 1 cup 130
tofu 3.5 oz 128
figs 5 med. sized 126
navy beans 1 cup cooked 95
kale 1 cup cooked 90
dried apricots/peaches 1 cup 82
prunes dried 1 cup 82
butternut squash 1 cup 82
cucumber 1 large 75
Chinese cabbage 1 cup grated 74
leeks 1 large 73
acorn squash 1 cup cooked 69
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Potassium

Found and needed mostly in the digestive system. Tissue and secretion mineral. Liver activator. Strongly alkaline. Makes tissue elastic and muscles supple.

SOURCES:
potato skins
tomatoes
dandelion
advocado
berries
kale
peaches
kelp
prunes
clery
coconut
parsnips
cabbage
corn
figs
brewers yeast
almonds
brocoli
bananas
rye and soy flour
molasses
raisins
dates
chard
cantelopes
brussel
sproats
spinach
mushrooms
okra
apricots
COMMENTS:

surgery needs potassium foods for fibrinogen formation and serum albumen. must be supplemented when taking diuretics. helps maintain acid/alkaline balance.

DEFICIENCY:
desire for cold food
sour foods
acne
continous thirst
dry skin
constipation
general weakness
loss of equilibrium
insomnia
muscle damage
nervousness
slow irregular heartbeat
weak reflexes
THERAPEUTIC APPLICATIONS:

acne/ alcholism allergies/ burns/ colic in infants/ diabetes/ heart disease/ angina/ congestive heart failure/ myocardial infarction/ alkalosis/

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Sodium

found and needed mostly in the digestive system.. gland,ligament, and blood builder.countercts acidosis.halts fermentation,purifies blood.forms saliva, bile and pancreatic juices..

SOURCES:

okra celery chard carrots beets cucumber asparagras turnips strawberries peas oatmeal raw egg yolk coconut black figs spinach sproats fish kelp lentils sea salt corn bread toamato juice brewer's yeast/

COMMENTS:

intestibal flora needs sodium maintains flexible tendon's lost in sweating natrural sodium in food washes out inoraganic sodium out of body inorganic sodium buildup causes hardening of arteries and shrinkage of red blood cells.

DEFICIENCY:irritablity

restlessness depression nervousness gloom loss of concentration tender abdominal muscle's apprehension sore cervical glands puffiness of the face and body edema inactive spleen loss of appetite intestinal gas muscle shrinkage vomiting wt. loss

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