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| Vitamins
and Minerals |
Vitamin |
|
Where found?
|
BIOFLAVANOIDS
(Hesperidan, Rutin, etc.)
No EC RDA |
Works with Vitamin C, antioxidant, antiviral
and helps stabilise collagen matrix, anti-inflammatory properties.
Deficiency can be linked with eczema, immune sluggishness,
gum bleeding, glaucoma, heavy menstrual bleeding (with Vit.
C), herpes, vaginitis, bruising. |
Bilberry, citrus fruits, green tea, berries,
legumes, parsley, red wine, strong coloured fruits and vegetables,
buckwheat. |
CHOLINE
No EC RDA |
Important in normal nerve transmission helps
regulate liver and gallbladder. Deficiency can lead to fatty
liver, high blood pressure, and haemorrhaging kidneys. |
Lecithin, nuts, offal, egg yolk, wheatgerm,
brewer’s yeast, pulses, soybeans, fish, legumes, nuts. |
FOLIC ACID
(Vitamin B9)
RDA 150- 400mcg |
Necessary for growth and division of body and
red blood cells, aids metabolism of proteins also helps make
RNA and DNA, aids transmission of genetic code. Deficiency
can cause anaemia, poor growth, poor memory, problems in newborn,
spinabifida. |
Alfalfa sprouts, chick peas, milk, yeasts,
soya beans, cheese, nuts lentils, whole grains, salmon, dark
green leafy vegetables, eggs, offal. |
VITAMIN A
(Retinol)
RDA 800-5000iu
(8oo–1500 Retinol equiv.) |
Necessary for growth and repair of body tissues,
health of eyes, fights bacteria and infection, aids in bone,
nerve and teeth formation. Beta carotene is best form, esp.
during pregnancy. Deficiency can cause skin infection, headaches,
and impaired or dry eyes. |
Spirulina, fish liver oils, liver, kidney,
eggs, milk, butter, margarine, cream, cheese, carrots, yellow
fruits and vegetables. |
VITAMIN B1
(Thiamine)
RDA 1.0–1.4mg
|
Needed for the release of energy from food,
essential for digestion, nervous system, and coping better
with stress. Deficiency can result in tiredness, nausea, loss
of appetite, depression. |
Dried brewers yeast, wholegrains, brown rice,
offal, fish, poultry, legumes, nuts, molasses, milk. |
VITAMIN B2
(Riboflavin)
RDA 1.2–1.7mg |
Aids in the formation of antibodies and red
blood cells. Maintains cell respiration. Deficiency can cause
cracks and sores on mouth and dermatitis. |
Liver, fish, milk, eggs, leafy green vegetables,
lean meat, fortified bread and cereals, egg yolks. |
VITAMIN B3
(Niacin, etc.)
RDA 13-20mcg |
Helps release energy from food, helps maintain
healthy skin, hair and the lining of organs such as nose and
throat. Deficiency can cause digestive disturbances, sore
mouth and gums. |
Yeast extract, wheat bran, fish, dried fruits,
chicken liver, chicken, beef, milk, milk products, soya beans. |
VITAMIN B5
(Pantothenic acid)
RDA 5–10mg |
Involved with the body’s immune system,
participates in the release of energy from carbohydrates,
fats and protein. Deficiency can lead to vomiting, restlessness,
blood and skin disorders. |
Meat, whole grains, wheatgerm, pulses, organ
meats, egg yolks, green vegetables, nuts, poultry, salmon. |
VITAMIN B6
(Pyridoxine, etc.)
RDA 1.6–2.2mg |
Helps make healthy red blood cells and regulates
nervous system, works as a natural diuretic. Important for
amino acid metabolism. Deficiency can lead to dermatitis,
dandruff, water retention. |
Wheatgerm, oats, soya, green/root vegetables,
mackerel, liver, nuts, rice, kidney beans, lentils, meats. |
VITAMIN B12
(Cobalamin, etc.)
RDA 1-6mcg |
Maintains healthy nervous system, essential
for the production of red blood cells. Deficiency can cause
anaemia and pernicious anaemia, hair loss, nervousness, neuritis. |
Spirulina, offal, sardines, oysters, tuna,
mackerel, eggs, cottage cheese, full-fat milk, cheese, turkey,
chicken. |
VITAMIN C
(Ascorbic acid)
RDA 60mg |
Gives strength to blood vessels, will help
provide resistance to infections, aids in absorption of iron,
important for healthy skin, gums and blood vessels. Deficiency
can lead to nosebleeds, swollen or painful joints, easy bruising. |
Citrus fruit, guavas, blackberries, parsley,
green peppers, strawberries, watercress, brussel sprouts,
kale, potatoes, tomatoes, alfalfa seeds |
VITAMIN D
(Calciferol)
RDA 200-400iu |
Helps body to absorb calcium and phosphorous,
helps in treatment of conjunctivitis. Deficiency can cause
softening of bones, poor teeth formation. |
Cod liver oil, sardines, herrings, salmon,
tuna, full-fat milk and dairy products, dark green leafy vegetables. |
VITAMIN E
(Tocopherol, etc. )
RDA 15-30iu |
Needed for muscle strength and hormone production,
important as an antioxidant, may prevent and dissolve blood
clots. Deficiencies can lead to muscular wasting, rupture
of red blood cells. |
Wheatgerm oil, avocados, seed oils/seeds/’seed’
foods e.g. beans, almonds, nuts, spinach, wheatgerm, cod liver
oil, peanuts, soya. |
VITAMIN K
(Menadione)
RDA45-80mcg |
Essential for blood clotting, helps to prevent
internal bleeding and haemorrhage, aids in reducing excessive
menstrual flow. Deficiency can increase the tendency to haemorrhage. |
Cauliflower, brussel sprouts, kelp, cabbage,
spinach, broccoli, peas, wholegrain cereals, egg yolk, fish
liver oil, potatoes, beans. |
VITAMIN H
(Biotin, B family)
RDA 30–300mcg |
Essential for breaking down and metabolising
fats in the body, glucose activity, important for healthy
skin tissues. Deficiency can result in muscle pain, dermatitis,
depression, extreme exhaustion. |
Baker’s yeast, liver, kidney, brown rice,
mushrooms, wheat germ, oats, eggs, cauliflower, wholemeal
bread, mackerel, sardines, milk. |
Minerals |
Purpose |
Where
found? |
BORON
No EC RDA |
Helps with Vit. D activity, bone-strengthening,
helps prevent or relieve osteoporosis and arthritis, acts
as gate-keeper for oestrogen. Deficiency may be associated
with postmenopausal bone loss. |
Root vegetables, alfalfa, cabbage, peas, fruits
and vegetables generally. |
CALCIUM
RDA 800-1200mg |
For strong teeth and healthy bones, neutralises
acid in body, helps to maintain nerve and muscle function,
cholesterol levels and regular heart beat rhythm. Works closely
with Magnesium and Vitamin D. Deficiency can cause muscle
cramps, arthritis, rickets, bone loss. |
Cheddar cheese, skimmed milk, seeds, tofu,
almonds, fish with bones, prunes, sardines, green vegetables,
yoghurt, dried cooked beans. |
CHROMIUM
No EC RDA |
Essential for the proper utilisation of carbohydrates
and glucose, reducing diabetic and hypoglycaemic tendencies.
Deficiency can cause mental confusion, irritability, depression,
learning difficulties. |
Meat, kidney, liver, milk, raisins, clams,
yeast, egg yolk, wholegrain products, cheese, potatoes, apples. |
COBALT
No EC RDA |
Helps with Vit B12 production, red blood cell
formation, enzyme activation. Deficiency very rare, can be
linked with anaemia, weakness, numbness, balance, paleness,
poor blood symptoms. |
Vegetable greens, cabbage, figs, shellfish,
offal, buckwheat, green leafy vegetables & fruit, meat,
eggs |
COPPER
No EC RDA |
Helps formation of red blood cells, part of
many enzymes, essential for the utilisation of vitamin C.
Deficiencies include general weakness, prominent veins, and
diarrhoea. |
Shellfish, offal, baker’s yeast, crab,
oats, wholemeal bread, lentils, olives, nuts, raisins. |
IODINE
RDA 150mcg |
Regulates energy and rate of metabolism, promotes
growth, helps with dieting by burning excess fat. Deficiency
leads to dry skin and hair, loss of physical and mental vigour,
goitre. |
Iodised salts, seafood, kelp, seaweed, potatoes,
carrots, onions, garlic, berries, wholegrain cereals. |
IRON
RDA 10-18mg |
Essential for making red blood cells, necessary
for energy and vitality, promotes resistance to disease. Deficiency
can lead to poor vision, tiredness, anaemia, indigestion,
tingling in fingers and toes, poor appetite, brittle nails. |
Molasses, spirulina, kelp, cooked dried beans,
seafood, nuts, seeds, wholemeal bread, spinach, offal, red
meat, eggs, dried apricots, dried figs. |
MAGNESIUM
RDA 270–350mg |
Known as an anti-stress mineral keeps the circulatory
system, nerves and muscles healthy can help indigestion. Deficiency
can result in insomnia, nervousness, tremors, depression,
tiredness, muscle cramps, and weakness. |
Nuts (esp. cashew), seeds, bakers yeast, brown
rice, wholemeal bread and pasta, green leafy vegetables, shrimps,
bananas, beans, peas. |
MANGANESE
No EC RDA |
Necessary for normal skeletal development,
enzyme activator, improves memory, reduces nervous irritability.
Deficiency can lead to convulsions, blindness and deafness
in infants, diabetes. |
Berries, pineapple, nuts, green leafy vegetables,
rye bread, brown rice, wholegrains, egg yolks. |
MOLYBDENUM
No EC RDA |
Aids with mobilisation of iron from liver reserves,
helps prevent tooth decay and impotence. Deficiency can result
in premature ageing, irregular heartbeat, irritability, dental
caries. |
Tomatoes, wholewheat products, wheatgerm, eggs,
offals, soya, lentils, beans, rye, spinach. |
POTASSIUM
No EC RDA |
Works to control activity of heart muscles,
nervous systems and kidneys, keeps tissues in good tone. Deficiency
can result in poor reflexes, constipation, and liver disorders. |
All foods, esp. watercress, molasses, dried
fruit, nuts, vegetables, bananas, potatoes, and red peppers. |
SELENIUM
No EC RDA |
Helps to maintains a healthy liver, also vital
as an antioxidant, helps keep youthful elasticity in tissues.
Deficiency can result in hair loss, low resistance to disease,
premature stamina loss. |
Organ meats, fish and shellfish, wholemeal
bread, cheddar cheese, carrots, turnip, mushroom. |
SILICON
No EC RDA |
Small but vital part of all connective tissues,
bones, blood vessels and cartilage, helps strengthens skin,
hair and nails. Deficiency can lead to weakened or rough skin
tissue. |
Root vegetables, brown rice, hard drinking
water, some mineral waters, oatmeal, green leafy vegetables. |
SODIUM
No EC RDA |
Maintains normal fluid levels in cells, maintains
health of the nervous, muscular, blood and lymph systems.
Often excessive in diets. Deficiency very rare; can cause
nausea, loss of appetite, intestinal gas. |
Table salt, olives, yeast extract, bacon, salami,
tinned ham, smoked ham, stilton, many processed foods. |
SULPHUR
No EC RDA |
Helps create healthy, supple skin, assists
the liver, tones up the whole system, helps fight bacterial
infections. Deficiency (rare) can cause sluggishness and fatigue. |
Shellfish, beef, eggs, chicken, pork, dried
peaches, pulses, peas, fish, cabbage, dried beans, garlic. |
VANADIUM
No EC RDA |
Helpful for bone, cartilage and tooth development,
insulin action, helps in preventing heart attacks. Possible
lowering of cholesterol. |
Shellfish, parsley, nuts, wholegrain cereals,
mushrooms, kelp, alfalfa. |
ZINC
RDA 7–15mg |
Aids in healing process, bone growth, sexual
development, blood sugar levels, liver function. Deficiency
can result in diabetes, loss of taste/appetite and hair, eczema,
stretch marks (along with Vitamin E). |
Bakers yeast, liver, nuts, seafood (esp. oysters),
cheese, meat, lentils, wholegrains, seeds, eggs, ginger. |
RDA
= Recommended Daily Amount
Compiled by:
David Parker DIP ION, DIP EAV, Clinical Nutritionist, Electro-acupuncturist,
Live Blood Analyst, Magnetic Field Therapist and BEST System
Consultant.
www.stepstoperfecthealth.co.uk
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