Nutritional Information and Guide Healthy Living

List of Nutrients and Their Sources

Vitamin A / Beta Carotene
Functions and other Facts

Fat soluble, stored in body fat, you do not need to eat it every day.
Helps form a substance known as rhodopsin necessary for good eye sight and night vision
Plays a vital role in the visual process of the retina
Helps fight off infection by keeping your lining and mucus membranes in good condition
Energizes your immune system
Helps fight cancer by absorbing free radicals
Aids the development of Nails, Hair, Bones, Glands and Teeth
Develops cell lining inside your digestive tract
Plays a vital role in your nerve chemistry and neurotransmitters

Good for the following symptoms

Poor night vision

Dry and rough skin
Respiratory infections

Signs of Deficiency

Drying of skin
Eyes and mucus membranes
Poor night vision
Defective tooth enamel and impaired bone growth

Sources

Spinach, Kale, broccoli, sweet potatoes, tomatoes, pumpkins, parsnips, butternut, squash,
beets, chicory, collard greens, watercress, dandelion, mustard, radish greens, carrots,
cantaloupes and papayas.

Signs of Toxicity

Irregular periods, fatigue, liver enlargement, bone pain, hair loss, blurred vision, nausea,
vomiting, headaches and diarrhoea.

Vitamin B (Thiamine)
Functions and Other Facts

Water soluble so it is not stored in your body, try include B vitamins in your daily diet.
Helps your body make maximum use carbohydrates, our source for physical and mental
vitality.
It is also vital for muscle coordination and good function of your peripheral nerves found in
your hands and feet.
Helps your body get rid of excess fluids
During periods of sickness, surgery and stress, body needs more of this vitamin.

Good for the following Symptoms

Feeling low on energy

Headaches
Loss of appetite
Frequent indigestion

Signs of Deficiency

Appetite loss
Mental confusion
Muscle weakness or paralysis
Rapid heartbeat and enlarged heart (common in heavy drinkers)

Sources

Enriched starches and whole grains like wheat oatmeal and bran

Vitamin B (Riboflavin)
Functions and other facts

Is vital to help extract energy from the carbohydrates, proteins and fats that you eat.
Helps you protect you from common eye and skin problems
Vital for maintaining and building body tissues like mucous membranes.
Helps you deal with stress

Good for the following symptoms

Inflammation of the tongue

Insomnia
Eye Fatigue
Blurred vision
Bloodshot eyes.

Signs of Deficiency

Cracks at the corners of mouth

Eye Itching
Burning and Sensitivity to light

Sources

Leafy green vegetables

Whole grains

Vitamin B (Niacin)
Functions and other facts

Helps transform food into energy and helps metabolize fat and protein
Helps you deal with physiological stress after injury
Niacin helps reduce the risk of a recurrent heart attack
Lowers triglycerides and cholesterol and may help reverse atherosclerosis
Reduces repeat heart attacks by 29%
Too much can make you feel flushed and cause irregular heart rhythm

Good for the following symptoms

Dermatitis
Digestive Problems
Anxiety
Fatigue
Insomnia
Headache
Physiological stresses (Injury, Surgery)
Cardiac Disease
High Cholesterol and triglycerides

Signs of Deficiency

Sources

Pellagra
Redness of the skin
Inflammation caused by gastrointestinal disturbances.
Impaired recent memory
Depression
Hyperirritability
Emotional Instability

Whole grains like wheat

Peas and Beans

Vitamin B (Pantothenic Acid)

Functions and Other Facts

Important for forming particular nerve regulating substances and hormones

Needed for the metabolism of carbohydrates, fats, and proteins.
Needed for your body for the use of the amino acids and assembling of certain proteins.
Essential for the manufacturing of many essential hormone and nerve regulating substances
Works as an anti-oxidant and stops short some of the effects of aging.
Helps neutralize pollutants and toxins in your tissues.

Good for the following symptoms

Stress low energy

Wound healing
Allergies
Frequent colds or infections

Sources

Peanuts
Rice Bran
Wheat Bran

Vitamin B (Pyridoxine and Related Compounds)

Functions and Other Facts

Flushes water soluble wastes from your body

Helps your nervous system function properly
Helps your body produce antibodies and red blood cells
Helps keep your thymus and spleen
Helps keep reproductive organs healthy
Helps reduce inflammation in prostate gland in males
Helps relieve premenstrual fluid retention
May help alleviate retention
Helps reduce symptoms of sickle-cell anaemia

Good for these symptoms

Premenstrual tension
Depression
Sore Mouth and Gums
Some Skin Problems

Signs of Deficiency

Mouth and tongue inflammation

Convulsions
Depression
Deficiency amongst heavy drinkers and users of oral contraceptives

Sources

Whole grains including wheat germ

Grapes
Cantaloupe
Bananas
Nuts
Brewers yeast
Blackstrap molasses
Carrots
Peas
Potatoes

Vitamin B
Functions and Facts

Only B vitamin your body stores in quantity

Vital for the production of healthy red blood cells
Production of genetic DNA material
Regulates the proper function of the nervous system
Helps prevent anaemia and increases your overall energy
To help your body use it efficiently combine it with calcium
Promotes growth and increases appetite in children
Essential for the basic genetic coding of DNA and RNA
Helps keeps your body healthy and your oxygen rich
Key element in synthesizing haemoglobin
Maintains and repairs vital nerve structures
Can be helpful for treating memory loss, depression and insomnia

Good for these symptoms

Low energy
Fatigue
Vision problems
Depression
Perricioius anemia

Sources

Spirulina
Algae
Supplements
Milk
Kidney
Liver
Cheese
Eggs

Inositol ( A B-Complex Vitamin)

Functions and other Facts

Feeds your brain cells and plays a key role in helping metabolize cholesterol and fats
Reduces Cholesterol
When Combined with Choline, it works to prevent hardening of the arteries
Prevents the flaking of skin condition called eczema
Plays a vital role in hair growth
Helps with constipation
May relieve insomnia

Good for the following symptoms

Insomnia
Anxiety
High cholesterol

Signs of Deficiency
Eczema
Sources

Whole grains
Wheat gum
Brewers yeast
Vegetables
Dried Lima Beans
Cabbage
Cantaloupe
Grapefruit
Raisins
Peanuts
Unrefined Molasses

Folic Acid (Folate, Folacin) (A B-Complex Vitamin)

Functions and Other Facts
Required to form particular essential body proteins and genetic materials for the nucleus of
the cell
Helps prevent anaemia
Helps blood cells grow larger and faster than normal
Promotes the synthesis of the oxygen-carrying blood protein haemoglobin.
Good for these symptoms

Frequent colds and viruses

Fatigue
Depression
Irritability
Indigestion
Slow wound healing

Signs of deficiency

Enlarged red blood cells

Diarrhoea
Bleeding gums

Sources

Leafy green vegetables; Kale, Parsley and Spinach

Whole wheat
Mushrooms
Avocados
Carrots
Apricots
Yeast
Wheat bran
Fruit
Dried Beans
Peas
Almonds
Peanuts
Rye
Milk

Vitamin C (Ascorbic Acid)

Functions and other Facts

Should be included in your diet every day

Helps adrenal gland regulate your levels of stress hormones
Helps your body absorb the mineral iron
Contributes to the health of your teeth and gums
Helps your body for the protein collagen which gives your muscles, tissues of your bloodvessel system your bones cartilage, your teeth and gums structure.
Helps lower blood cholesterol
Lowers risk of cardiovascular disease by increase HDL cholesterol
Crucial for mental functions and behaviour
Prevents the build-up of heavy metals like lead, mercury and aluminium that lead to
Alzheimers disease
When combined with Vitamins A and E, C is a potent antioxidant, chemically neutralizing
oxidation product, destroys free radicals before they can damage delicate cell DNA and
Membranes.
Anti-cancer properties
Helps neutralize many carcinogens before they damage body tissues
Most potent and good effects on your immune system, increasing the wright of essential
immune tissues like the thymus and lymph nodes.
Energizes your white blood cells that fight infection and helps your body manufacture
antibody production.
Protects two other vitamins, A and E from break down

Good for these symptoms

Stress
Wound Healing
Frequent colds and viruses

Signs of deficiency

Bleeding gums and other haemorrhaging

Loose Teeth
Emotional disturbances
Failure of wounds to heal

Sources

Citrus fruits like oranges and grapefruit

Potatoes
Tomatoes
Melons

Strawberries
Green Vegetables like broccoli, kale, cabbage and cauliflower and sweet peppers

Vitamin D
Functions and other Facts

Fat soluble so it is not required every day

The ultraviolent rays of the sun interact with the oils on your skin to produce this
micronutrient which is then absorbed by your skin.
Helps prevent osteoporosis
Vitamin D and calcium can significantly lower your risk of deadly colorectal cancer
Helps keep blood pressure even by maintaining constant levels of calcium in your blood

Good for these symptoms

Problems relating to bone growth and healing

Signs of deficiency

Stunned bone growth

Bowed legs
Poorly formed teeth
Softening of Bones causing deformity and fractures

Sources

Exposure to sunlight converts chemicals to Vitamin D

Salmon, fish liver, sardines, herring, margarine
Dairy products

Vitamin E
Functions and Facts

Helps protect cell membranes and prolongs the life of red blood cells.
Stored in the uterus, testes, adrenal and pituitary glands, bloods, muscles, heart and liver.
Acts as vasodilator, opening up your blood vessels
And an anticoagulant, thinning your blood and helping prevent clots
Helps raise the level of HDLs good cholesterol in your body.
Potent antidotes to free radicals, deactivating them chemically before they can destroy cells
Helps heal scars, scratches and burns
Increases fertility in both men and women
Prevents the inflammation of the prostate gland
In women help regulate menstrual flow and relieve menopausal symptoms
Produce a short-term rise in sex drive

Good for the Symptoms

Muscle Cramps
Muscle growth and strength
Aids in healing neurological disorders and nerve damage caused by fibrosis and liver disease

Sources

Vegetable oil
Enriched Flour
Margarine
Leafy green vegetables
Broccoli
Brussels Sprouts
Spinach
Whole Grain Cereals and Breads
Whole wheat and wheat germ
Soybeans
Eggs
Nuts
Fruits

Vitamin K
Functions and Other Facts

Helps prevent internal bleeding and haemorrhages and aids in reducing excessive menstrual
flow
Forms prothrombin a blood-clotting chemical
Protects cuts and injuries

Good for these symptoms

Bruising
Nosebleeds
Excessive bleeding when cut or scratched
Helps treat life threatening conditions such as Crohns disease and ulcerative colitis.

Signs of deficiency

Defective blood clotting

Sources

Leafy green vegetables

Cauliflower
Peas
Yogurt
Kelp
Fish-liver oils
Safflower and soybean oils.
Egg yolk
Cabbage and Meat
Intestinal bacteria produce vitamin K from food

The Mineral and Their Effects

Bulk Minerals
Calcium
Functions and Facts

Calcium help form your bones and teeth.

Important for muscle contraction blood clotting and enzyme activity
Works together with another mineral, phosphorus to make your teeth and bones healthy
Along with mineral magnesium, calcium works for cardiovascular health.
Helps prevent osteoporosis
Helps prevent against familial colorectal cancer
Works with Vitamin D to protect against colorectal malignancies
Helps control your blood pressure
Lowers your risk of heart attack and stroke
Helps conduct nerve impulse
Speeds wound healing because it helps your blood coagulate

Good for these symptoms

Allergies
Backaches
Irritability
Depression
Insomnia
Leg cramps

Signs of Deficiency

Osteoporosis

Those at Risk of Low Calcium

Women over forty-five

Men over sixty-five
People who drink a lot
People with an inactive life style
People on low-calorie diets
Those on high-protein diets
Pregnant Women
Smokers
Those with lactose intolerance
Those who take magnesium-containing antacids frequently
Those who take cortisone medication

Sources

Milk and milk products

Yogurt, Cheeses, buttermilk
Canned salmon
Sardines
Citrus Fruits
Peas
Beans soybens
Peanuts
Walnuts
Sunflower seeds
Leafy Green, broccoli, kale and collard greens, kidney beans
Oysters
Tofu
Calcium carbonate

Potassium
Functions and Facts

Potassium regulates the balance of body acids and plays a role in nerve and muscle function
Together with Sodium, potassium works to regulate your blood pressure and water balance
and to keep your heart muscle beating in a steady normal rhythm.
Helps clear thinking by assuring adequate oxygen transport to your brain
Helps body dispose of waste

Good for these symptoms

Muscle weakness
Fatigue
Irritability
Confusion
Muscle Cramps
Constipation
Helps lower blood pressure and protects against the blood pressure boosting properties of
sodium

Signs of Deficiency

Muscle Fatigue
Constipation
Weak Slow Irregular Pulse
Muscle Cramp while exercising
Lack of appetite
Mental apathy
Leads to heart weakness
Excessive fluid loss from sweating and diarrhoea

People at risk

Chronic liver disease

Drink too much coffee
Drink alcohol regularly

Sources

Bananas
Potatoes
Dates
Raisins
Apricots
Cantaloupe
Oranges an Orange juice
Prune Juice
Turkey
Tomatoes
Broccoli
Watercress
Mint leaves
Lettuce

Brussels sprouts
Green leafy vegetables
Sunflower seeds
Wheat germ

Magnesium
Functions and other facts

Essential for the transmission of nerve impulses and muscle contraction

Is required by your body to convert into energy the blood sugar stored as glycogen in your
liver.
Necessary for calcium and vitamin-C metabolism, as well as that of phosphorus sodium and
potassium.
Helps in bone building and aids your body in dealing with physical and emotional stress

Other Benefits

Essential for the manufacture of the DNA and RNA coding of your cells.
Protects you from heart disease
Helps lower high blood pressure
Helps relieve migraines
Makes your exercising muscles stronger and increases your endurance to prolonged exercise
Can help recurring kidney stones
Works with calcium to protect against postmenopausal bone loss
Enhances the health of pregnant and nursing women
May help relieve premenstrual tension

Good for these symptoms

Insomnia
Anxiety
Depression
Irritability
Muscle tremors and weakness
Fatigue
Poor memory
Water retention

Signs of Deficiency

Loss appetite
Confusion
Diarrhoea
Nausea
Vomiting
Tremors

Uncontrolled muscle contractions

Convulsion
Predispose you to a cardiac rhythm abnormalities a potentially life-threatening condition
Heart problems

Sources

Figs
Lemons
Grapefruit
Corn
Almonds
Apples
Nuts
Seeds
Whole Grains
Leafy Green Vegetables
Shellfish

Sodium
Functions and Facts

Sodium keeps your heart beating in a strong steady rhythm

Helps balance the functioning of all your muscles and nerves
Regulates your bodys water balance
Keeps the other vital mineral in proper concentration in your tissues and blood

WARNING
Too much of this mineral causes high blood pressure
Sources

Water Supply

Phosphorus
Functions and other Facts

Along with the B vitamins, phosphorus is needed to extract energy from food, particularly
fats and starches.
It is a component of healthy bones, teeth, gums and many other tissues.
Phosphorus also helps with kidney functioning and heart regularity
It lessens arthritis pain
None would be possible without enough Vitamin D and Calcium.
Speeds up the healing process and puts a stop to calcium loss from injury
Helps prevent and treat osteoporosis

Helps treat bone disease

Prevents stunned growth in children
Help break up and carry away fats and fatty acids in your blood, as well as keeping your
blood balanced
Works to keep your nerves from feeling frazzled and your mind alert and sharp
Helps stimulate your glands to secrete hormones
Keeps your muscles, including your heart, contracting regularly and smoothly
Lets you digest two members of the B-vitamin family, riboflavin and niacin
Assures transmission of impulses from one nerve to another
Keeps your kidneys effective excreting wastes
Gives you stables and plentiful energy
Helps us form the proteins which help us all reproduce
Helps block cancer

Good for these symptoms

Muscle weakness
Susceptibility to infection

Signs of Deficiency

Weakness
Appetite loss
Malaise
Pain in bones

Those at risk of Low Phosphorus

Those on weight-loss diets of 1000 calories a day or less

Pregnant and nursing women
Heavy drinkers
Those who consume large amounts of antacids that deplete the bones phosphorus supply

Sources

Whole grains including flour and cereals

Nuts
Seeds
Dried beans and peas
In order to keep your phosphorus-calcium balance, stay away from soft drinks, meat and
foods that contain phosphorus additives.

Trace Minerals
Chromium
Functions and other Facts

Chromium helps prevent and lower high blood pressure

Works as a deterrent of diabetes because it works with insulin in the metabolism of blood
sugar
Helps prevent the hardening of arteries

Signs of Deficiency

Diabetes

Sources

Brewers yeast
Whole grains

Fluorine
Functions and Facts

Helps in the development and maintenance of healthy bones and teeth enhancing the
deposit of calcium.
Decreases chances of cavities and strengthens your bones.
Helps prevent osteoporosis.
Helps relieve back pain and improve bone density.
Reduces fractures caused by osteoporosis

Good for these symptoms:

Frequent dental cavities

Tendency of bone fractures

Signs of Deficiency

Excessive dental decay and possible osteoporosis

Sources

Tea
Milk
Cereal Grains

Copper
Functions and Other Facts

Keeps your energy level up by helping iron absorptions

Helps the colour of your hair and skin by making the amino acid tyrosine usable.
Essential for your bodys use of Vitamin C
Also vital to transform your bodys iron into haemoglobin
Too much or too little can have an effect on your immune system
In proper balance with zinc helps protect your heart.
Extends life span by protecting against heart disease
Helps keep tissues oxygen rich

Sings of Deficiency

Anaemia with weakness

Laboured breathing
Skin Sores
Puffiness or swelling around ankles and wrists
Skin Problems
Including Eczema, Frequent infections and Fatigue
Loss of Bone mass and osteoporosis
Chronic deficiency contributes to the onset of Cancer , increased cell damage and even a
shorter life span
Frequent miscarriage early in pregnancy may be due to very low copper level

Sources

Liver
Dried beans
Peas
Whole wheat
Prunes
Dark Chocolate
Nuts
Fruits
Margarine

Iodine
Functions and other Facts

Two thirds of Iodine is found in your thyroid gland

Essential for reproduction
Controls your metabolism
Controls weight gain
Lack of energy
Sluggish mental reaction (shortage)
Burns off extra fat
Gives you more energy
Heighten your mental sharpness
Promotes healthy teeth, skin, nails and hair

Signs of Deficiency

Slow mental reaction

Dry Hair
Hardening of arteries
Obesity
Lethargy
Intolerance to cold

Sources

Kelp
Iodized sea salts
Vegetables grown in iodine-rich soil
Onions

Iron
Functions and other Facts

Iron and calcium is one of the major dietary deficiencies amongst women due to blood lost
during menstrual periods, in one month women lose almost twice as much iron as men
To metabolize Iron the body requires copper, cobalt, manganese and Vitamin C
In turn iron is required to metabolize B Vitamins
Promotes resistance to infection
Forestalls fatigue
Helps with skin tone
Essential for the for the manufacture of myoglobin (red pigment in muscles)
It is also a component of the oxygen carrying protein haemoglobin
Iron is crucial for you immune system in a number of ways

Enhances overall resistance to infection

Keeps immune tissues healthy
Energizes fighter white blood cells
Vitalizes white and red blood cells

Good for the following symptoms

Depression
Fatigue
Pallor
Weakness
Headaches
Heart palpitations
Poor concentration

Signs of deficiency

Anaemia and Fatigue

Frequency of infections and sickness
Deficiency can retard intellectual growth in infants and babies.
Low Iron leaves women particularly vulnerable to Candida
Internal bleeding through ulcers, intestinal polyps or haemorrhoids
Drinking too much liquor contributes to iron deficiency.

Sources

Raisins
Enriched and Whole grain cereals
Dried Beans
Peas
Asparagus
Leafy Greens
Dried Peaches
Oat meal

Manganese
Functions and Facts

Reduces nervous irritability,

aids in muscle reflexes,
improves memory
Helps combat tiredness
Needed for normal bone building
Important for the production of Tyrosine principle hormone of the thyroid gland
Essential for proper digestion and the efficient use of food because it makes up enzymes
that extract energy and metabolize proteins.
Helps the body properly use Vitamin B, biotin and Vitamin C
Important for normal central-nervous-system functioning and reproduction
Plays essential role in blood clotting
Important for the manufacture of milk
Can Improve your memory
Helps with debilitating weakness by stimulating the transmission of impulses between the
nerves and muscles
Helps treat failure of muscles coordination and loss of muscle strength
Plays a role in the treatment of multiple sclerosis

Good for these symptoms

Weight loss
Dermatitis
Nausea
Stomach Problems

Signs of Deficiency:

Growth retardation
Reproductive difficulty
Birth defects and bone and joint abnormality

Sources

Growth retardation grains

Whole-grain cereals
Vegetables especially peas and beets
Bran
Black tea
Fruits

Molybdenum
Functions and other Facts

Vital part of the enzyme responsible for the use of iron in your body
Helps prevent Anaemia
Enhances well-being
Protects against cancers of oesophagus and stomach
Can detoxify potentially harmful preservatives, sulphites
Reduces tooth decay

Good for the following symptoms

Fatigue
Poor Health

Sources

Whole grains especially buckwheat, Barley, Wheat germ

Legumes, lima beans, lentils
Sunflower seeds
Dark green leafy vegetables

Selenium
Functions and other Facts

Combined with vitamin E, selenium works to slow down aging and toughening of the tissues
that occurs through the break down called oxidation
Offers protection against cancer
Lack of this mineral slows down the immune system
Works in conjunction with vitamin E to give you more anti-bodies
Protects against cancers of the prostate, pancreas, breast, ovary, skin, oesophagus, pharynx,
large intestine, lungs, rectum, colon and bladder as well as leukaemia.
Protects against cardio vascular disease and stroke
Combined with E, helps seniors by reducing anxiety and increasing alertness.

Sources

Cucumbers
Radishes
Mushrooms
Wheat germ
Bran, Brown rice
Whole wheat bread
Tomatoes

 Broccoli
Onions
Sulphur
Functions and Facts

Helps assure the oxygen supply necessary for optimum brain functioning
Helps fight off bacterial infections
Helps keep your hair shiny, tones up your skin, makes for healthy nails
Helps build protein and collagen which helps hold your body parts together
Helps liver with bile secretion
Along with B vitamins, sulphur works with basic body metabolism
Sulphur keeps your energy levels stable
Helps build vital amino acids
Helps alleviate arthritis

Good for these symptoms

Constipation
Fatigue
Sluggishness
Psoriasis

Sources

Garlic
Onions
Dried Beans
Cabbage
Asparagus

Zinc
Functions and other Facts

Required for the synthesis of DNA and of Protein

Essential to regulate muscle contractions
Helps in the formation of insulin
Important for blood stability
Directs the proper flow of body processes
Maintenance of enzyme systems and your cells
Normalizing the prostate
Excessive sweating can aggravate zinc loss from your body
Plays a key role in your immune system
Keeps lymph and thymus healthy and boosts the immune cells
Important for pregnant women

Other benefits

Helps protect against cancer of the prostate, oesophagus and of the bronchial tubes.
Helps postsurgical wounds heal faster
Helps treat acne if your acne is caused by lack of zinc
Improves potency, sperm count and testosterone levels
May protect against herpes
Can help treat rheumatoid arthritis
Helps block the multiplication of cold viruses so you recover more quickly
Helps form insulin to keep your body energized and strong
Helps synthesize protein in your body
Helps your muscles contract smoothly
Boosts every area of your immune health
Helps you absorb your vitamin, particularly your B team
Crucial for proper development of your reproductive organs
Men, helps assure the normal function of the prostate
Helps build cell membranes and even the genetic coding. DNA

Good for these symptoms

Slow or poor wound healing, hair loss, stress, frequent, infections
Sings of deficiency
Impaired cell growth and repair
Poor wound healing
Reduced sense of taste and smell

White spots on finger nails

Mental dullness and difficulty in concentration
Hair loss
Decreased count in red and white blood cells
More susceptibility to infections
Drinkers are at special risk because absorption
Can lead to low sperm count in men

Sources

Legumes
Nuts
Seeds
Bran
Whole-Wheat flour
Whole grain
Pumpkin seeds
Brewers Yeast
Wheat germ
Ground mustard