Vitamin A

(Retinol)

-Maintenance of mucous membranes

-Vision and eyesight

-Immunity

-Stunted growth

-Xerophthalmia

-Night blindness

Cod liver oil, liver, egg yolk, carrots and dark green leafy vegetables

Vtiamin B1

(Thaimine)

-Metabolism of carbohydrates to produce energy

-Nerve transmission and as a coenzyme of enzyme systems

-Major deficiency disease is Beri Berii

-Peripheral nerve damage

-Muscle weakness

Liver, wholegrains, wheatgerm

Vitamin B2

(Riboflavin)

-Metabolism of carbohydrates, fats and protein

-Production of red blood cells

-Inflammation of the tongue

-Cracks in the corners of mouth

-Blood shot eyes

Liver, wholegrains, green leafy vegetables

Vitamin B3

(Niacin)

-Metabolism of carbohydrates, fats and protein to form energy

-Synthesis of fatty acids

-Digestion and reduction of blood cholesterol

-Major deficiency disease is Pellagra

-fatigue, weakness, depression, mouth sores

Fish, red meat, legumes, wholegrains

Vitamin B5

(Pantothenic

Acid)

-Adrenal hormone production

-Synthesis of antibodies

-Conduction of nerve impulse

-Burning feet

-Sleep disturbances

-Irritability, vomiting

Wholegrains, liver, green vegetables

Vitamin B6

(Pyridoxine)

-Carbohydrate, protein and fat metabolism

-Formation of niacin, blood cell synthesis

-Neurotransmitter synthesis

-Hormone formation

-Premenstrual tension

-Irritability

-Dermatitis

Wholegrains, liver, brewers yeast, green leafy vegetables

Vitamin B9

Folic Acid

-Formation of red blood cells

-DNA synthesis,

-Regulation of embryonic nerve cell development

-Metabolism of proteins

-Anaemia

-Leukopenia

-Neural tube defects

-Ulcerations

Green leafy vegetables, wheatgerm, liver

Vitamin B12

(Cobalamin)

-Folate metabolism

-Nervous system health

-Production of red blood cells

-Major deficiency is Pernicious Anaemia

-Sore tongue and mouth

-Neurological disorders

Liver, beef, fish, eggs, tempeh

Vitamin C

(Ascorbic

Acid)

-Maintenance of healthy connective tissue

-Collagen synthesis

-Aids absorption of iron

-Potentiates the immune system

-Major disease – Scurvy

-Easy bruising

-Poor immunity

Citrus fruits, acerola cherry, guava, capsicum, broccoli

Vitamin D

(Calciferol)

-Enhances the absorption of phosphorus and calcium necessary for bones and teeth

-Osteomalacia

-Rickets

cod liver oil, fish, sunshine

Vitamin E

(Tocopherol)

-Anti-oxidant,

-Supplies oxygen to the body

-Aids with circulation

-Accelerates healing,

-Aids fertility

-Reproductive disorders

-Red blood cell destruction

-Some anaemias

Wheat germ oil, soya bean oil, sunflower oil

Vitamin K

(Quinones)

-Formation of prothrombin necessary for blood clotting

-Thought to be involved in some intestinal disorders

-Easy bleeder (prolonged blood clotting time)

-Easy bruising

Green leafy vegetables, kelp, may also be manufactured in the body by intestinal bacteria

Calcium

(Ca)

-Bone & tooth formation

-Growth

-Nerve Transmission

-Muscles

-Osteoporosis

-Tooth decay

-Impaired growth

-Tetany (ongoing muscle spasms/muscular pain)

Green Leafy Vegetables (raw),Nuts (esp almonds), Sardines, Kelp, Seaweed, Sesame Seeds, Tahini, Salmon bones, Dairy foods

Magnesium

(Mg)

-Activates enzymes necessary for metabolism

-Conductions of nerve impulses

-Contraction & relaxation of muscles

-Acid/Base Balance

-Nervous system disorders – irritability, confusion, nervousness, depression, anxiety

-Muscle dysfunction – cramps, tremors, tension, irregular heart beat

Green Leafy Vegetables (raw), nuts & seeds, wholegrains, unmilled wheatgerm

Potassium

(K)

-Water balance

-Acid base balance

-Cell Growth

-Nerve impulse transmission

-Excess losses by increased salt intake makes deficiency common

-Vomiting

-Physical & mental stress

Widely distributed in wholefood diet –all vegetables esp Green Leafy Vegetables, Potato skins,

Bananas, Grains, Nuts & Seeds

Sodium

(Na)

-Buffer (pH)

-Water balance

-Nerves & Muslces

-Keeps other blood minerals soluble (youth mineral)

Unlikely

-Lethargy, Nausea, Vomiting, Irritability, Muscle Weakness, Confusion, Abdominal Cramps, Headaches, Weight Loss, Muscle shrinking

Virtually all foods – Seafoods, Sea vegetables esp Kelp

Phosphorus

(K)

-Mineralisation of bones & teeth

-Energy production

-Absorption of transport of nutrients

-Rare because of wide distribution of food

-Those who take antacids,

-Have excessive urination

-Premature babies

Present in practically all foods esp high protein foods – eggs, fish, meat, dairy, poultry, wholegrains

Sulfur

(S)

-Essential constituent of protein structures – skin, hair, & nails (called natures beauty mineral)

-Enzyme activity

-Detoxification

-Insulin component

-Poor skin, hair, & nail quality

-Poor detoxification ability

-Blood sugar problems

-Easy bleeding

Sulfur has important relationship with protein. Soils maybe deficient in some areas therefore plant foods will vary in content. Best sources – eggs, meat, fish, cheese, milk, beans (kidney), legumes

Chloride

(Cl)

-Fluid & osmotic pressure balance

-Acid-base balance (pH)

-Component of HCI in stomach

-Keeps joints & tendons ‘youthful’

-Hair & tooth loss

-Poor muscle contraction

-Impaired digestion

Water supply

Fruit & veg

Table salt (NaCl)

Boron (B)

-Parathyroid hormone functions (use with disorders of Calcium loss)

-Activates Vitamin D

-Activates oestrogen

-Depressed growth

-Osteoporosis

-Osteoarthritis

Mainly fruit & vegetables, Rosehip tea , Prunes, Raisins, almonds, peanut butter, hazelnuts, apples, pears

Chromium

(Cr)

-Carbohydrate/Fat/Protein metabolism

-Lowers LDL cholesterol/increases HDL cholesterol in blood

-Blood glucose level maintenance – decreases sugar cravings

-Diabetes

-Hypoglycaemia

-Atherosclerosis

Brewers Yeast, Grains, Oysters, egg yolk, nuts, peanuts, grape juice, cheese, molasses, liver, fish

Cobalt (Co)

-Can’t make Vitamin B12 without cobalt

Essential part B12 à formation RBC

Activates a # enzymes in body

-Pernicious anaemia

-Slow rate of growth

-Permanent nervous disorders if not treated

Meats (best), oysters, clams, milk & dairy, Spirulina, Mushrooms, comfrey, kelp

Copper (Cu)

-Haemoglobin & RBC formation

-Iron use – part of an enzyme

-Bone formation & maintenance

-Anaemia

-Depression, poor memory

-Bone disease/malformations

Seafood, Seeds, Wholegrains, nuts

Fluorine (Fl)

NaFl – bad

CaFl – found in nature

-Increases deposition of Ca à bone strengthening

-Decreases decay of teeth

-Unusual - may lead to poor tooth development à dental caries

NaFl – fluoridated water supplies – toothpastes, mouthwashes

CaFl – seafoods, Cheese, Meat, tea

Iodine (I)

-Development & function of thyroid gland

-Synthesis of thyroid hormones

-Symptoms associated with Hypothyroidism - Cold hands/feet, Constipation,

Fatigue, Poor memory, dry skin/hair

Plants & animals from ocean

Kelp, Seaweeds (excellent source), Irish moss, mushrooms, sunflower seeds, lima beans, dairy

Iron

(Fe)

-Transfer of O2 & CO2 from tissuesß>blood

-Immunity, Growth, Energy Production, Haemoglobin & myoglobin production

-Tongue soreness/inflammation

-Anaemia, Brittle nails, constipation, infections, learning difficulties, decreased appetite

Liver, Parsley, Green Leafy Vegetables, nettles, red grape juice, red meat, sunflower & pumpkin seeds, wheatgerm, soybeans, apricots, molasses, figs

Manganese (Mn)

-Enzyme activation

-Fat/Carbohydrate/protein metabolism

-Skeletal growth, sex hormone production

-Dizziness

-Failure of muscle coordination Paralysis

Sunflower seeds, Coconuts

Pecans/walnuts/almonds, corn, olives, wholegrains, kelp, liver, bananas, egg yolks, Green Leafy Vegetables, soybeans

Molybdenum (Mo)

-Body metabolism

-Iron & Copper Metabolism

-Detoxificaton

-Tooth decay & dental caries

-Gout, oesophageal cancer, impotence, asthma à reacton to metabisulfate

Pork, lamb, sunflower seeds, soybeans, peas, lentils, oats, wheatgerm, liver, kidney, lima beans, wholegrains, milk, organ meats

Selenium (Se)

-Immunity – WBC Function

-Cellular protection

-Synergistic antioxidant with Vitamin E

-Detoxification

-Cancer – colon, prostate, rectum, breast, ovary, leukaemia

-Growth impairment, Reproductive problems, liver damage, Premature ageing

Garlic, Yeast (nutritional)

Brazil nuts, tuna, mackeral, fish, liver, kidney, cashews, peanuts, wholegrains, eggs, alfalfa, legumes, dairy

Silica (Si) – boss of Ca tells Ca where to go

-Major role in forming /maintaining integrity of structural tissues

-Initiates calcification of bone

-Promotes synthesis of connective tissue

-Degeneration of bone/cartilage/tendon/connective tissue

-Poor union of fractures

-Disorders of tissues/skin/hair/nails

Horsetail herb tea, Oats,

Wholegrain cereals, root vegetables

Vanadium (V)

-Essential for growth esp bone & teeth formation & cartilage

-Metabolism of Fe, glucose, lipids

-Reproduction

-Lost in food processing

Nuts, seeds

Zinc (Zn)

-Burns & wound healing

-Prostate gland function & health

-Growth & development – part reproduction organs

-Immune function

-Prolonged wound healing

-Delayed sexual maturity

-Retarded growth

-Skin disorders

Oysters, Liver, Sunflower & pumpkin seeds, beef, milk, ginger, yeast, wholegrains, mushrooms, soybeans, spinach