Bananapoop ~ The "How to be less stupid" tutorial ~ This is not a banana tree!




Health ~ Nutrition ~ Vitamins & minerals


Description of vitamins and minerals: their function, food sources, symptoms of deficiency or toxicity, what they can heal, when to increase them, what destroys them or improve their absorption, and more.

When I feel bad, this info always helps me find which need is amiss.

Search for symptoms and body parts, with Ctrl+F or look in the Edit menu.
The titles are repeated to let you know where you land. Look at the Water page as well.

I've done some compilations for you in my page: Classed by symptoms.

See the page General information, for the differences between fat and water soluble vitamins, the purpose of electrolytes and more!

The links below will send you down to their informations quickly:


 

It's better to have too many calories than not enough nutriments.

Nutrition is what you should care about, not weight. It will become harmonious naturally, as you’ll logically go for healthy and nutritious vegetables, with lots of fulfilling fiber.

THAT's why people are always hungry, sick and even become obese with a diet of empty processed junk. They don’t get ill from their protective fat but from the lack of nutrition.

Balance your meals well, then your body and mind will be too~

Supplements can help you catch up to accumulated deficiencies caused by neglect; this can inflict a lot of physical suffering and mental distress. Pain and sadness exist to teach you how to take care of yourself better. Symptoms aren’t the cause, but an important message that you should listen to, so you can truly heal!

The body has so many mysterious needs. It’s never “just in your head” you need magnesium to make neurotransmitters!

Everyone, doctors, the best specialists, and even medicine itself, can be wrong and still have a lot to learn~

Keep an open mind.

Enjoy~


Note: Mostly from globalherbalsupplies. In the section "Magnesium" they also called it "Manganese" but it's not the same thing. If you see the word Manganese (trace element), suspect they meant Magnesium (4th mineral in the body). Their information is still very useful and helped me greatly to improve my health.

The List of micronutrients at wikipedia will teach you much more about those nutriments and so many that I didn't mention. They are put in proper categories and they have one about organic acids.

You can find brief info about others at nhs.uk: Boron, chromium, cobalt, copper, manganese, molybdenum, nickel, selenium, silicon, sulphur...


Knowledge is power! Take care of yourself. Enjoy~

 


Vitamin A

A is a fat soluble vitamin also known as Retinol, Axerophthol, Biosterol. It is present in supplements as Retinyl Palmitate. Isolated in 1913 by two groups of American workers. Vitamin A is manufactured by extraction from fish-liver oil and by synthesis from beta-ionone.


A - FUNCTION
  • Helps fight infection
  • Helps in the maintenance of good eyesight and is essential for night vision
  • Necessary to new cell growth
  • Promotes growth and repairs of body tissues, bone formation and healthy skin, hair and mucus membranes
  • Form of Antioxidant; crucial importance as they protect the body from toxic substances and are an essential element in Cancer prevention
Vitamin A is also essential for maintaining:
  • Bladder
  • Good blood
  • Kidneys
  • Lungs
  • Membranes
  • Strong bones and teeth
A - FOOD SOURCES
  • Fruits
  • Carrots
  • Green and yellow vegetables
  • Butter
  • Cheese
  • Cream
  • Dairy products
  • Eggs
  • Fish liver oils, especially halibut and cod
  • Lamb
  • Liver
  • Milk (Pasteurization destroys the enzymes necessary to digest it.)
  • Yogurt (Make sure it’s probiotic bio; otherwise it’s candy not dairy)
A - EFFECTIVE WITH
  • B-Complex
  • Calcium
  • Choline
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Zinc
A - USED FOR
  • Acne
  • Skin and body linings
  • Eczema
  • Eye disorders
  • Respiratory disease
  • Gastric ulcers
  • Preventing the development of cancer
  • Psoriasis
A - INCREASED INTAKE NEEDED
  • During pregnancy and breastfeeding
A - DESTROYED BY
  • Air particularly in the presence of iron and copper
  • High temperature
  • Light
A - SYMPTOMS OF DEFICIENCY
  • Burning and itching eyes
  • Dry scaly skin and scalp
  • General susceptibility to infection
  • Headaches
  • Inflamed eyelids
  • Loss in weight and failure of growth
  • Low resistance to infections of the skin, mucous membranes and respiratory tract
  • Pain in the eyeballs
  • Poor hair quality
A - DEFICIENCY LEADS TO
  • Inflammation of mucous membranes
  • Kidney stone formation
  • Mild skin complaints
  • Night blindness
  • Xerophthalmia (disease of the cornea of the eye, causing ulceration and ultimately blindness)
A - SYMPTOMS OF TOXICITY
  • Coarse, thin hair
  • Calcium deposits in blood vessels due to rises in the blood enzyme, Phosphotase
  • Cracks in corners of mouth and lips
  • Drowsiness
  • Dry, red, itching skin and mucous membranes
  • Enlarged liver
  • Fatigue
  • Headaches
  • Hemorrhages
  • Increased cerebrospinal fluid pressure
  • Inflamed tongue and gums
  • Mental irritability
  • Loss of hair
  • Loss of appetite
  • Nausea
  • Peeling of skin
  • Sleep disturbance
  • Swelling of the long bones
  • Ulceration of mouth
  • Vomiting
  • Water retention
  • Weight loss
A - The form 13-cis-retinoic acid used to treat acne has side effects to the mucous membranes of the:
  • Mouth
  • Nose
  • Eyes
Back to list ^


Beta Carotene

Alternative sources of Vitamin A are the carotenes. Over 100 carotenes are identified in nature, including alpha, beta and gamma carotene that can give rise to Vitamin A. Cryptoxaqnthin and beta-zeacarotene are also Vitamin A precursors. Beta carotene is the most potent precursor of Vitamin A.

Beta carotenes are potent antioxidants working with other natural protectors to defend the body's cells from harmful free radical damage formed in the body or acquired from environmental sources such as:
  • Air pollution
  • Cigarette smoke
  • Pesticide
  • Smoke carcinogens
  • Toxic chemicals
  • Water pollution
Beta Carotene - FUNCTION
  • Vitamin A is structurally related to carotene. Carotene is converted into Vitamin A (a safe source of Vitamin A) in the liver, two molecules of Vitamin A are formed from one molecule of beta carotene.
Beta Carotene - FOOD SOURCES
  • All green and yellow fruits, such as apricots, cantaloupe (rock melon), guavas, mangoes, papayas (pawpaw), peaches
  • Asparagus
  • Butter
  • Cheese
  • Chilies
  • Cow's milk (Pasteurization destroys the enzymes necessary to digest it.)
  • Cream
  • Dark green leafy vegetables, such as broccoli, endives, leeks, lettuce, spinach, spring greens, Swiss chard, turnip tops
  • Herbs, such as basil, coriander, parsley
  • Prunes
  • Red peppers
  • Tomatoes
  • Watercress
  • Yellow and orange vegetables: such as butternut squash, carrots, pumpkin, squash, sweet potatoes
Beta Carotene - EFFECTIVE WITH Antioxidants, such as:
  • Selenium
  • Vitamin C
Beta Carotene - USED FOR

May help protect against:
  • Cataracts
  • Certain cancers
  • Heart disease
  • Lung cancer induced by tobacco smoking
Beta Carotene - INCREASED INTAKES NEEDED
  • It is possible to obtain full dietary requirements of Vitamin A from carotenes
Beta Carotene - DESTROYED BY
  • High temperatures
  • Light
  • Oxygen
Beta Carotene - SYMPTOMS OF DEFICIENCY
  • Not known
Beta Carotene - DEFICIENCY LEADS TO
  • Not known to cause any disease
Beta Carotene - SYMPTOMS OF TOXICITY
  • Symptoms of excess are yellowing of the skin which is harmless and reversible
Back to list ^


Vitamin B1 (Thiamin)

B1 is a water soluble vitamin and is a member of the Vitamin B complex. Also known as Thiamin and Aneurin.

The biochemically active derivative of thiamine is the pyrophosphate ester of thiamine, Thiamine pyrophosphate which is concerned in a number of important metabolic processes, including:
  • Decarboxylation of alpha-oxoglutaric acid in citric acid cycle
  • Conversion of alanine, via pyruvic acid to acetyl coenzyme A
B1 is the most unstable of the Vitamin B complex. Isolated from rice polishing's in 1926 by Drs. B.C.P. Jansen and W.F. Donath.


B1 - FUNCTION
  • Anti-neuritic factor
  • Co-enzyme converting carbohydrate into energy in the nerve tissues, muscles and heart
  • Improves mental attitude
  • Necessary for proper metabolism of sugar and starch to provide energy
  • Promotes growth
  • Releases energy from carbohydrate, alcohol and fat
B1 - FOOD SOURCES
  • Blackstrap molasses
  • Bran (It destroys the gut and your very ability to absorb food! It will clog you. Fiber is from greens.)
  • Brewer's Yeast
  • Eggs
  • Corn (Don't eat that junk. It's indigestible)
  • Meats, especially pork, liver
  • Oatmeal (It's a grain I wouldn't risk it.)
  • Raw nuts
  • Soybeans and soybean products, such as tofu (Don't eat that junk. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones)
  • Wheat germ (If it's a green, maybe)
  • Milk (Pasteurization destroys the enzymes necessary to digest it.)
  • Whole brown rice
  • Whole wheat (It destroys the gut and your very ability to absorb food!)
B1 - EFFECTIVE WITH
  • B-Complex
  • B2
  • Folic Acid
  • Magnesium (They wrote Manganese but Mg makes more sense, maybe both)
  • Niacin
  • Vitamin C
  • Vitamin E
B1 - USED FOR
  • Brain and nervous function
  • Energy
  • An insect repellant
  • Facial paralysis (Bell's Palsy)
  • Improving heart function in heart disease
  • Improving mental ability in children
  • Lumbago
  • Optic neuritis
  • Relieving dental post-operative pain
  • Sciatica
  • Treating indigestion
  • Trigeminal neuralgia
B1 - INCREASED INTAKES NEEDED
  • After surgery
  • By alcohol drinkers
  • By habitual antacid takers
  • During fever
  • During pregnancy and breastfeeding
  • In increased physical activity and other stressful situations
  • For old people
  • On high carbohydrate diets
B1 - DESTROYED BY
  • Alkalis, such as baking powder and baking soda
  • Sulfur dioxide
  • Leaching into cooking water
B1 - SYMPTOMS OF DEFICIENCY
  • Depression
  • Digestive upsets
  • fatigue
  • Impairment of memory
  • Irritability
  • Lack of concentration
  • Loss of appetite
  • Nausea
  • Muscle weakness
B1 - DEFICIENCY LEADS TO
  • Beriberi (in very severe deficiency, characterized by pain in and paralysis of the extremities, and severe emaciation or swelling of the body)
  • Constipation with abdominal pains
  • Polyneuritics (the most general symptom is general nervous atrophy)
  • Tenderness in the calves of the legs
  • Tingling and burning in the toes and soles of the feet
Beriberi (I can't, I can't. Wikipedia)

Symptoms of beriberi include weight loss, emotional disturbances, impaired sensory perception, weakness and pain in the limbs, and periods of irregular heart rate. Edema (swelling of bodily tissues) is common. It may increase the amount of lactic acid and pyruvic acid within the blood. In advanced cases, the disease may cause high output cardiac failure and death. Symptoms may occur concurrently with those of Wernicke's encephalopathy, a primarily neurological thiamine-deficiency related condition.

Beriberi is divided into three historical classifications:
  • Dry beriberi affects the nervous system. It causes wasting and partial paralysis resulting from damaged peripheral nerves. It is also referred to as endemic neuritis.
    • Difficulty in walking
    • Tingling or loss of sensation (numbness) in hands and feet
    • Loss of tendon reflexes
    • Loss of muscle function or paralysis of the lower legs
    • Mental confusion/speech difficulties
    • Pain
    • Involuntary eye movements (nystagmus)
    • Vomiting
    • A selective impairment of the large proprioceptive sensory fibers without motor impairment can occur and present as a prominent sensory ataxia, which is a loss of balance and coordination due to loss of the proprioceptive inputs from the periphery and loss of position sense.
  • Wet beriberi affects the cardiovascular system and other bodily systems. It affects the heart and circulatory system. It is sometimes fatal, as it causes a combination of heart failure and weakening of the capillary walls, which causes the peripheral tissues to become edematous.
    • Increased heart rate
    • Vasodilation leading to increased arteriovenous shunt
    • Elevated jugular venous pressure
    • Dyspnea (shortness of breath) on exertion
    • Paroxysmal nocturnal dyspnea (Waking out of breath with a racing heart, too weak to properly pump the blood out of the lungs, which hinders oxygenation; it accumulates in the legs when stading.)
    • Peripheral oedema (swelling of lower legs)
    • (Many are signs of heart failure (wikipedia) and one of its causes is beriberi, a deficiency of vitamin B1. Being misdiagnosed by doctors only looking at symptoms, instead to trace it back to its CAUSE, doesn't make it rare, but a preventable and curable widespread tragedy. Vitamin C is necessary for collagen and can rebuild a dying heart too! But of course you have to get rid of the worthless toxic junk that you're eating.)
  • Infantile beriberi affects also the children of malnourished mothers. (It's not genetic and can be cured easily!) Usually occurs between two and six months of age in children whose mothers have inadequate thiamine (B1) intake. In the acute form, the baby develops dyspnea and cyanosis and soon dies of heart failure.
    • Hoarseness, where the child makes moves to mourn but emits no sound or just faint moans, caused by nerve paralysis
    • Weight loss, becoming thinner and then marasmic as the disease progresses
    • Vomiting
    • Diarrhea
    • Occasionally convulsions were observed in the terminal stages
    • Pale skin
    • Edema
    • Ill temper
    • Alterations of the cardiovascular system, especially tachycardia (rapid heart rate).
B1 - SYMPTOMS OF TOXICITY
  • Usually no toxicity problems with oral dosage
Occasionally injections of Thiamin can cause hypersensitivity in certain people. Symptoms include:
  • Breathing difficulties
  • Cyanosis (skin turns blue)
  • Generalized itching and sweating
  • Itching and welling at injection site
  • Low blood pressure
  • Nausea
  • Sneezing and wheezing
  • Swollen tongue, lips and eyes
Back to list ^


Vitamin B2 (Riboflavin)

B2 is a water soluble vitamin and is a member of the Vitamin B complex. Also known as Riboflavin, Lactoflavin, Vitamin G. Isolated from whey in 1933 by Dr. R. Khun.


B2 - FUNCTION
  • Aids in growth and reproduction
  • Alleviates eye fatigue
  • Eliminates soreness of mouth and lips
  • Helps burn carbohydrates, fat and protein
  • Important for good muscle tone
  • Involved in metabolism of protein, protein fats, and carbohydrates
  • Necessary for antibody production
  • Necessary for cell respiration and growth
  • Necessary for good vision, skin, hair and nails
  • Necessary for red blood cell formation
  • Precursor of flavoproteins, flavin-adenine dinucleotide and flavin mononucleotide
  • Releases energy from protein, fat and carbohydrate
B2 - FOOD SOURCES
  • Bran (It destroys the gut and your very ability to absorb food! It will clog you. Fiber is from greens.)
  • Brewer's Yeast
  • Cheese
  • Eggs, especially whites of egg
  • Fish
  • Green leafy vegetables
  • Whole grain breads (They destroy the gut and your very ability to absorb food!)
  • Milk (Pasteurization destroys the enzymes necessary to digest it.)
  • Organ meats, such as liver, kidney and tongue
  • Pulses, such as lentils
  • Soy products, such as tofu (Don't eat that junk. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones)
  • Yoghurt (Make sure it’s probiotic bio; otherwise it’s candy not dairy)
  • Mushrooms
  • Broccoli
B2 - EFFECTIVE WITH
  • B-Complex
  • B6
  • Niacin
  • Vitamin C
B2 - USED FOR
  • Lip and tongue health
  • Skin health
  • Growth
  • Metabolism of carbohydrates
  • Fats
  • Proteins
  • Vision
  • Gastric and duodenal ulcers
  • Mouth ulcers
  • Ulceration of the cornea and sometimes cataracts
  • Yellow food coloring
B2 - INCREASED INTAKES NEEDED
  • By alcohol drinkers
  • By tobacco smokers
  • During pregnancy and breastfeeding
  • If taking contraceptive pill
B2 - DESTROYED BY
  • Heat but only in alkaline solution
  • Leaching into cooking fluids
  • Unstable to light
B2 - SYMPTOMS OF DEFICIENCY
  • Bloodshot eyes, eyes sensitive to light and tired eyes
  • Dizziness
  • Excessive hair loss
  • Insomnia
  • Scaling of skin around nose, mouth, forehead, ears and scalp
  • Slow learning
  • Trembling
B2 - DEFICIENCY LEADS TO
  • Burning sensation like grit under eyelids
  • Cracks and sores in the corners of the mouth
  • Inflammation of the tongue and lips
B2 - SYMPTOMS OF TOXICITY
  • Riboflavin toxicity is virtually unknown
Back to list ^


Vitamin B3 (Niacin)

B3 is a water soluble vitamin and is a member of the Vitamin B complex. Also known as Niacin, Nicotinic Acid, Nicotinamide, Vitamin B5 in Europe, Vitamin PP (Pellagra preventing or PP Factor) or 3-pyridine carboxylic. It is produced in the body from the amino acid Tryptophane and can be prepared synthetically by oxidizing Nicotine with a variety of agents or more cheaply from Pyridine or Quinoline. Nicotinic Acid was discovered in 1867 but was shown to be a vitamin in 1937 by Dr. Conrad Elvehjem. Vitamin B3 Chemical Structure, C6H5NO2


B3 - FUNCTION
  • Essential for proper utilization of brain and nerves
  • Involved in proper activity of the nervous system
  • Involved in the oxidative release of energy from food
  • Lowers LDL (low density lipids) or bad cholesterol
  • Necessary for healthy skin and tongue
  • Promotes healthy digestive system
  • Raises HDL (high density lipids) or good cholesterol
  • Synthesizes sex hormones
B3 - FOOD SOURCES
  • Avocados
  • Bran (It destroys the gut and your very ability to absorb food! It will clog you. Fiber is from greens.)
  • Brewer's Yeast
  • Brown rice
  • Cheese
  • Dates, figs
  • Dessicated liver
  • Dried fruits (Why dried? It's too sweet and there are vitamins in the fluids; you'll kick and fry your pancreas into hypoglycemia and diabetes)
  • Eggs
  • Figs and prunes
  • Fish, especially fatty fish and whitefish
  • Lean meats
  • Nuts
  • Oats
  • Peanuts
  • Poultry, especially chicken
  • Pulses, such as lentils
  • Soy products, such as tofu (Don't eat that junk. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones)
  • Wheat germ (If it's a green, maybe)
  • Whole wheat products (It destroys the gut and your very ability to absorb food!)
B3 - EFFECTIVE WITH
  • B-Complex
  • B1
  • B2
  • Pantothenic Acid
  • Vitamin C
B3 - USED FOR
  • Arthritis
  • Improving circulation
  • Increases circulation
  • Cholesterol levels
  • Brain function
  • Possibly inhibiting cancer
  • Preventing severity of migraine headaches
  • Protecting the skin
  • Reducing high blood pressure
  • Energy
  • Metabolism
  • Digestive system
  • Schizophrenia (high doses)
  • Weaning alcoholics off alcohol
  • Weaning tobacco smokers off tobacco
B3 - INCREASED INTAKES NEEDED
  • By alcohol drinkers
  • During pregnancy and breastfeeding
  • If taking anti-leukemia drugs based on 6-mercaptopurine
B3 - DESTROYED BY
  • Leaching into water
B3 - SYMPTOMS OF DEFICIENCY
  • Dermatitis
  • Diarrhea
  • Dry scaly skin
  • General fatigue
  • Indigestion
  • Inflamed digestive tract
  • Inflamed mouth
  • Insomnia
  • Irritability
  • Loss of appetite
  • Minor skin complaints
  • Muscular weakness
  • Nausea
  • Rashes
  • Stress and depression associated with the nervous system
  • Vomiting
  • Wrinkles and coarse texture of skin
B3 - DEFICIENCY LEADS TO
  • Death
  • Dementia
  • Pellagra (skin changes, severe nerve dysfunction, mental symptoms, and diarrhea)
Pellagra (wikipedia):

Classically described by "the four Ds": diarrhea, dermatitis, dementia and death. A more comprehensive list of symptoms includes:
  • High sensitivity to sunlight
  • Skin problems: Dermatitis (include desquamation, erythema, scaling, and keratosis of sun-exposed areas) Basically disintegrating inflamed skin.
  • Red skin lesions
  • Edema (swelling)
  • Alopecia (hair loss)
  • Smooth, beefy red glossitis (tongue inflammation)
  • Ataxia (lack of coordination), paralysis of extremities, peripheral neuritis (nerve damage)
  • Diarrhea
  • Dilated cardiomyopathy (enlarged, weakened heart)
  • Insomnia
  • Weakness
  • Aggression
  • Mental confusion
  • Eventually dementia
More specific psychological symptoms of pellagra:
  • Psychosensory disturbances (impressions as being painful, annoying bright lights, odors intolerance causing nausea and vomiting, dizziness after sudden movements)
  • Psychomotor disturbances (restlessness, tense and a desire to quarrel, increased preparedness for motor action)
  • Emotional disturbances
Treatement: Untreated, the disease can kill within four or five years. Treatment is with nicotinamide, which has the same vitamin function as niacin (B3) and a similar chemical structure, but has lower toxicity. The frequency and amount of nicotinamide administered depends on the degree to which the condition has progressed.


B3 - SYMPTOMS OF TOXICITY
  • Abdominal cramps
  • Boils
  • Depression
  • Diarrhea
  • Dry skin
  • Flushing of face
  • Itching
  • Liver malfunction
  • Mild gout symptoms
  • Nausea
  • Pounding headache
  • Sensation of heat
B3 - CAUTION
  • Avoid B3 when suffering from gastric or duodenal ulcers
Back to list ^


Vitamin B5 (Pantothenic Acid)

B5 is a water soluble vitamin and is a member of the Vitamin B complex. Also known as Pantothenic (from panthos meaning 'everywhere') Acid, Vitamin B3 in Europe. Its natural form is D-pantothenic acid. It is usually taken as the supplement Calcium Pantothenate. In cosmetics it usually appears as dexpanthenol and pantothenol. Pantothenic Acid is an oil which is required by higher animals and some micro-organisms and is present in many natural products and is a constituent of coenzyme A. Isolated from rice husks in 1939 by Dr. R.J. Williams.


B5 - FUNCTION
  • Aids in normal growth and development
  • Converts cholesterol into anti-stress hormones
  • Converts choline to brain substance acetylcholine necessary for a healthy nervous system
  • Essential for energy and metabolism
  • Helps to convert fat and sugar to energy
  • Helps form certain hormones and antibodies
  • Involved in the formation of fatty acids, polyketides and the synthesis of terpenoids and steroids
  • Necessary for maintenance of healthy digestive tract, skin, and glands
B5 - FOOD SOURCES
  • Bran (It destroys the gut and your very ability to absorb food! It will clog you. Fiber is from greens.)
  • Brewer's Yeast
  • Cheese
  • Chicken
  • Dried fruits (Why dried? It's too sweet and there are vitamins in the fluids; you'll kick and fry your pancreas into hypoglycemia and diabetes)
  • Egg yolk
  • Fresh nuts
  • Fruits
  • Green leafy vegetables
  • Maize
  • Oats
  • Organ meats, especially pig liver and kidney
  • Poultry
  • Pulses, such as lentils
  • Nuts (Not roasted, it’s rancid and dead; eat natural and unaltered!)
  • Root vegetables
  • Soy products, such as tofu (Don't eat that junk. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones)
  • Unpolished brown rice
  • Whole grain cereal (It destroys the gut and your very ability to absorb food!)
  • Yoghurt (Make sure it’s probiotic bio; otherwise it’s candy not dairy)
Substantial amounts produced by intestinal bacteria.


B5 - EFFECTIVE WITH
  • B-Complex
  • B6
  • B12
  • Biotin
  • Folic Acid
  • Vitamin C
B5 - USED FOR
  • Decreasing allergic skin reactions in children brain function nervous system
  • Builds antibodies
  • Cholesterol and fat control
  • Digestive function
  • Detoxifying drugs in the body
  • Overcoming excess mucous secretion in respiratory allergies in adults
  • Rheumatoid arthritis
B5 - INCREASED INTAKES NEEDED
  • After antibiotics
  • After physical injury
  • During stress situations
  • If taking Streptomycin, Neomycin, Kanamycin, Viomycin to lessen side effects and toxicity
  • To increase resistance to infection
  • To reduce allergy effects on respiratory system, skin and gastrointestinal tract
B5 - DESTROYED BY
  • Deep freezing and thawing
  • Dry-processing of food
  • Heat in presence of acid (vinegar) and alkali (bicarbonate)
  • Leaching into cooking water
  • Roasting of meat
B5 - SYMPTOMS OF DEFICIENCY
  • Abdominal pain
  • Arm and leg cramps
  • Depression
  • Fast heartbeat (palpitations)
  • Fatigue
  • Headaches
  • Heel tenderness
  • Indigestion
  • Insomnia
  • Loss of appetite
  • Low blood pressure
  • Neuritis
  • Psychosis
  • Respiratory infections
B5 - DEFICIENCY LEADS TO

Deficiency can lead to 'burning feet syndrome'. Symptoms include:
  • aching, burning and throbbing in feet
  • sharp, stabbing pains that spread to the knee
B5 - SYMPTOMS OF TOXICITY
  • No toxicity symptoms reported from Calcium Pantothenate
Back to list ^


Vitamin B6 (Pyridoxine)

B6 is a water soluble vitamin and is a member of the Vitamin B complex. Also known as Pyridoxine, 2-methyl-3-hydroxy-4, 5-bis(hydroxy-methyl) pyridine. It is present in supplements as Pyridoxine Hydrochloride and Pryidoxine Phosphate. Isolated from liver in 1934 by Dr. Paul Gyorgy.


B6 - FUNCTION
  • Essential for protein metabolism
  • Essential for the formation of hemoglobin, the pigment in the blood that carries oxygen around the body
  • Essential for utilization of proteins and fats
  • Helps in normal function of nervous system
  • Is needed also by certain bacteria
  • Necessary for production of red blood cells and antibodies which fight disease
  • Needed for many body functions
  • Necessary in the production of multiple neurotransmitters. Like serotonin, linked to mood control. (whfoods)
B6 - FOOD SOURCES
  • Bananas
  • Beef
  • Brewer's Yeast
  • Brown rice husks
  • Cabbage
  • Dried fruits (Why dried? It's(In moderation and with greens) too sweet and there are vitamins in the fluids; you'll kick and fry your pancreas into hypoglycemia and diabetes)
  • Eggs
  • Fish, fatty, whitefish
  • Green leafy vegetables
  • Maize
  • Meats
  • Milk (Pasteurization destroys the enzymes necessary to digest it.)
  • Nuts, especially pecans
  • Oats
  • Organ meats, especially pig liver
  • Potatoes
  • Pulses, such as lentils
  • Root vegetables
  • Soy products, such as tofu (Don't eat that junk. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones)
  • Peppers
  • Wheat bran (It destroys the gut and your very ability to absorb food!)
  • Wheat germ (If it's a green, maybe)
  • Whole grain (It destroys the gut and your very ability to absorb food!)
B6 - EFFECTIVE WITH
  • B-Complex
  • B1
  • B2
  • Magnesium
  • Pantothenic Acid
  • Potassium
  • Vitamin C
B6 - INCREASED INTAKES NEEDED
  • By women just before their period
  • During pregnancy and breastfeeding
  • For alcohol drinkers
  • For tobacco smokers
  • For women with morning sickness
  • For women with diabetes induced by pregnancy
  • If on a high protein diet
  • If taking contraceptive pill, estrogen or hormone replacement pills
  • If taking the drugs Isoniazid, Hydralazine, Penicillamine
B6 - USED FOR
  • Nerve disorder
  • Red blood formation
  • Body immunity
  • Hand numbness
  • Metabolism of protein and fat
  • Kidney stones
  • Anemia (It's a cause of heart failure, see wikipedia. Not being able to create the red blood cells to carry oxygen to the brain can cause such confusion and distress that it can even lead to psychosis.)
  • Asthma
  • Convulsions
  • Depression
  • Mental retardation
  • Premenstrual tension
  • Urticaria (a transient condition of the skin, usually caused by an allergic reaction, characterized by pale or reddened irregular, elevated patches and severe itching)
B6 - SYMPTOMS OF DEFICIENCY
  • Breast discomfort
  • Inflammation of the tongue
  • Irritability
  • Migraine headaches
  • Puffy fingers and ankles during menstrual cycle
  • Scaly skin near the eyes, nose and mouth
  • Split lips
  • Swollen abdomen
  • Tiredness
B6 - DEFICIENCY LEADS TO
  • Anemia (It's a cause of heart failure, see wikipedia. Not being able to create the red blood cells to carry oxygen to the brain can cause such confusion and distress that it can even lead to psychosis.)
  • Atherosclerosis
  • Convulsions in infants
  • Depression
  • Kidney stones
  • Peripheral neuritis (inflammation and degeneration of nerve endings)
  • Skin complaints in adults
B6 - SYMPTOMS OF TOXICITY
  • Very low toxicity levels
Very rarely peripheral neuropathy may occur. Symptoms include:
  • Numbness in feet
  • Unstable gait (walking movement) leading to unsteady walking
  • Difficulty in handling small objects
  • Numbness and clumsiness of the hands
  • Increased blood plasma levels
It is also incompatible with the drug Levodopa for Parkinson's Disease.

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Vitamin B12 (Cobalamin)

B12 is a water soluble vitamin and is a member of the Vitamin B complex. Also known as Cobalamin (due to its cobalt factor), cyanocobalamin, hydroxocobalamin.Vitamin B12 is produced by the growth of certain micro-organisms and also occurs in the liver. Vitamin B12 has been prepared synthetically. Isolated in liver in 1948 by Dr. E. Smith.


B12 - FUNCTION
  • Key nutrient for new growth
  • Maintains health of nervous system, including brain cells
  • Necessary for normal digestion and absorption of foods
  • Necessary protein synthesis and carbohydrate and fat metabolism
  • Vital for the formation of red blood cells in the bone marrow
  • Protects nerves
  • Involved in the biosynthesis of methyl groups of choline and methionine
  • Necessary in the production of multiple neurotransmitters. Like serotonin, linked to mood control. (whfoods) Good for depression.
  • Plays a role in melatonin production, the hormone responsible for letting you get a good night's sleep. (health.howstuffworks) Good for insomnia.
B12 - FOOD SOURCES

Most B vitamins are derived from both plant and animal foods, but vitamin B12 is actually only produced in bacteria. We can’t benefit from it because they live in a part of the intestine that does not absorb nutrients, but many animals can. Plants can’t provide it. If you are vegetarian, or especially if you are vegan, you'll need to go out of your way to obtain it; with for example: nutritional yeast grown on a molasses medium. Seafoods, in particular, concentrate vitamin B12 well. (whfoods)
  • Dairy products
  • Eggs
  • Fish
  • Kidney
  • Meats, especially cod liver
  • Muscles, sardines, oysters
From whfoods:
  • Sardines
  • Salmon
  • Tuna
  • Cod
  • Lamb
  • Scallops
  • Shrimp
  • Beef
  • Yogurt
  • Milk
  • Eggs
  • Turkey
  • Chicken
  • Cheese
  • Mushrooms, Crimini
B12 - EFFECTIVE WITH
  • B-Complex
  • B6 (Both needed to make red blood cells)
  • Choline
  • Folic Acid
  • Inositol
  • Potassium
  • Vitamin C
B12 - INCREASED INTAKES NEEDED
  • By alcohol drinkers
  • By geriatric patients
  • By heavy tobacco smokers
  • By those suffering from malabsorption
  • By those suffering from intestinal parasites
  • By vegetarians and vegans
  • During pregnancy
B12 - USED FOR
  • A general tonic
  • Tongue health
  • Nervous system
  • Improving appetite/metabolism
  • Mental confusion
  • Moodiness
  • Muscle fatigue
  • Neuritis (mainly in the aged)
  • Paranoia
  • Pernicious anemia/formation of red blood cells (It's a cause of heart failure, see wikipedia. Not being able to create the red blood cells to carry oxygen to the brain can cause such confusion and distress that it can even lead to psychosis.)
  • Poor memory
  • Providing extra energy
  • Body cell production
  • Tiredness
From health.howstuffworks B12 improves:
  • Insomnia by playing a role in melatonin production, the hormone
    responsible for letting you get a good night's sleep.
  • Asthma
  • Tinnitus (constant ringing in the ears)
  • Alzheimer's disease (Improves mental clarity, so could be useful for ADD, ADHD)
  • HIV. AIDS patients typically have low levels of this vitamin and supplements shown improvements
  • Dramatically increases sperm counts in men whose counts are low.
From home-remedies-for-you:

The red blood cells cannot be of much help unless the body has a supply of vitamin B12. This vitamin boosts energy, encourages weight loss and emotional well being. It teams up along with other B vitamins for many other health benefits.


B12 - DESTROYED BY
  • Boiling in the presence of alkali (bicarbonate)
B12 - SYMPTOMS OF DEFICIENCY
  • Excessive pigmentation of the hands (affects colored people only)
  • Menstrual disorders
  • Mental deterioration
  • Nerve degeneration causing tremors
  • Psychosis
  • Smooth, sore tongue
  • Feeling cold. Cold hands and feet (From livestrong)
From home-remedies-for-you:

The deficiency also affects the normal functioning of the nervous system. The absence of Vitamin B 12 disrupts the metabolism of fatty acids which in turn are essential for maintenance of myelin, an insulating sheath covering the nerves. Symptoms of nervous disorder include:
  • Muscle weakness
  • Incontinence (Could explain why some children wet the bed)
  • Hypotension (low blood pressure)
  • Vision problems
  • Psychoses
  • Mood disturbances
  • Dementia and loss of memory
Prolonged deficiency can also result in nerve degeneration and neurological damage. Symptoms may develop over several years, once they happen they are irreversible. It is for this reason that vitamin B12 should be an important part of the diet always.


B12 -
DEFICIENCY LEADS TO
  • Addison's Disease
    (Adrenal glands insufficiency. The ultimate form of adrenal fatigue, before death. Characterized by asthenia (lack or loss of strength; weakness), low blood pressure, and a brownish coloration of the skin, due to decreased secretion of cortisol from the adrenal cortex, resulting in hypoadrenalism.)
  • Pernicious anemia (Lack of red blood cells, which carries oxygen. “Pernicious” specifies that it’s from a lack of vitamin B12.)
Symptoms of anemia:

(More types, causes and symptoms at webmd)
  • Common to all types of anemias:
    • Easy fatigue and loss of energy
    • Palpitations: unusually rapid heart beat, particularly with exercise. (Symptom of heart failure, see wikipedia. Dismissing it on anxiety is criminal medical neglect and ignorance. Then doctors are surprised when someone drops dead “without any signs of heart disease”!)
    • Shortness of breath and headache, particularly with exercise (heart failure)
    • Difficulty concentrating (Seen in ADHD. Not being able to create the red blood cells to carry oxygen to the brain can cause such confusion and distress that it can even lead to psychosis.)
    • Dizziness
    • Pale skin (Lack of red blood cells noticeable through the skin!)
    • Leg cramps
    • Insomnia
      (Heart failure causes Paroxysmal nocturnal dyspnea: Waking out of breath with a racing heart, too weak to properly pump the blood out of the lungs, which hinders oxygenation; it accumulates in the legs when stading. Could be confused with sleep apnea, which is interrupted breathing, probably from muscular weakness, which would make sense with anemia too, I'd recommend magnesium for that too; it’s wonderful for insomnia and leg cramps.)
  • Specific to B12 (pernicious anemia) :
    • A tingling, "pins and needles" sensation in the hands or feet
    • Lost sense of touch
    • A wobbly gait and difficulty walking
    • Clumsiness and stiffness of the arms and legs
    • Dementia
    • Hallucinations, paranoia, and schizophrenia
  • Specific to anemia caused by iron deficiency :
    • A hunger for strange substances such as paper, ice, or dirt (a condition called pica)
    • Upward curvature of the nails, referred to as koilonychias
    • Soreness of the mouth with cracks at the corners
(B12 is needed to make red blood cells, along with iron which needs vitamin C. Red blood cells carry oxygen to the brain. Without it the brain suffocates. It’s like having a plastic bag over your head. You can't be calm, concentrate and analyse what you see with accuracy in that state. Anxiety, panic, terror, acting out, needing attention, distress and depression are understandable: your brain is dying. It's perfectly natural and has nothing to do with mental illness or behavior problems!)

The vitamin deficiency is often due to failure to absorb B12 from the stomach and can be alleviated by giving megadoses of the intrinsic anti-pernicious anemia factor (a mucoprotein) which promotes absorption.


From yahoo answers:

Garlic can cause and worsen anemia: The specific type of anemia caused by eating a lot of raw garlic is called Heinz-body Hemolytic Anemia. It is caused by the thiosulfate in the garlic denaturing the hemoglobin in your blood. Actually raw onions will cause this even faster than raw garlic because onions contain more thiosulfate. Dogs, cats, or other primates (i.e. monkeys) are much more sensitive to thiosulfate than humans and often die from exposure to it. The myth of vampires being allergic to garlic actually stems from this disease. In the past people thought to be "vampires" were simply anemic and garlic made their anemia much worse. It is also thought that people who tend to eat mostly meat may be more sensitive to garlic.

whfoods states that B12 deficiency causes health conditions:
  • Pernicious anemia
  • Atrophic gastritis
  • Neuropathy
  • Fatigue
  • Depression
  • Kidney disease
  • Memory loss
  • Tinnitus
  • Migraine
  • Macular degeneration
  • Asthma
  • Shingles
  • Multiple sclerosis
From livestrong:

A study in a community for the disabled showed that those who were B12 deficient were twice as likely to be severely depressed. In severe cases, depressed individuals will have suicidal thoughts and even attempt suicide.

Because a B12 deficiency can also cause fatigue, dementia and confusion, these symptoms may be contributing factors of depression. A prolonged B12 deficiency can cause permanent neurological damage, which can also contribute to depression.

(They don't believe B12 should replace antidepressants, but if a B12 deficiency is the cause of it, among many other possible unfulfilled physical needs, of course fixing the cause means they're obsolete! But they're dangerous to stop abruptly.)


B12 - SYMPTOMS OF TOXICITY
  • Toxicity is virtually unknown
  • Occasional allergic reactions to B12 injections

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Folic Acid

Folic acid is a water soluble vitamin and is a member of the Vitamin B complex. Also known as Folacin, pteroyl-L-glutamic acid (PGA), vitamin Bc or vitamin M. Folic acid and its derivatives (mostly the tri and heptaglutamyl peptides) are widespread in nature. It is a specific growth factor for certain micro-organisms. Found in yeast and liver in 1935.

Folic acid, also known as folate, is an important member of the water-soluble B-group vitamins. It received its name from the Latin word folium, meaning ‘foliage’, because it is found in nature’s leafy green vegetables, such as spinach, kale and beet greens.

Folic Acid carries out a variety of functions in the human body from assisting in the formation of nucleic acid, essential for growth and reproduction, to stimulating the production of hydrochloric acid in the stomach.

Despite the wide occurrence of Folic Acid in food, it is still the most common vitamin deficiency in the world. In addition to a dietary lack, alcohol and prescription drugs, like oestrogens, impair Folic Acid metabolism. In Folic Acid deficiency all parts of the body are affected, particularly the rapidly dividing cells like red blood cells and cells of the gastrointestinal and genital tract. This results in retarded growth, diarrhoea, anaemia, gingivitis, and abnormal smears in women. Macrocytic anaemia as a result of folic acid deficiency is characterised by enlarged red blood cells. Other symptoms include depression, insomnia, irritability, forgetfulness, loss of appetite, fatigue and shortness of breath.

Since Folic Acid is important to the division of cells in the body, it is even more essential during times of growth, such as pregnancy where rapid cell multiplication takes place. If there is a deficiency of folic acid at this time, the result is decreased nucleic acid synthesis (for RNA and DNA) and interrupted cell division. Folic acid is essential for the development of the foetal spinal cord and nervous system.

During the first trimester of pregnancy, one of the biggest fears for a parent comes from the threat of congenital defects, such as spina bifida (incomplete closure of the spine), hydrocephaly and impaired brain development. Statistically neural tube defects occur in approximately one to two of every 1000 live births.

Researchers from the University of Otago recommend the use of Folic Acid in pregnancy, used both several weeks before conception and in the first trimester of pregnancy. Supplementation with Folic Acid has been associated with a massive 70% reduction in neural tube defects. Wise supplementation with Folic Acid can lower the risks.

The average RDI for pregnancy of Folic Acid is approximately 800 - 1200 mcgs (Obstetricians can recommended that high-risk women should receive up to 5mg of folic acid).

NB: The Ministry of Health restricts the amount of folic acid available in nutritional supplements to 300mcg.


Folic Acid - FUNCTION
  • Involved in the formation of new cells
  • Involved in the metabolism of ribonucleic acids (RNA) and deoxyribonucleic acids (DNA), essential for protein synthesis, formation of blood and transmission of genetic code
  • Essential during pregnancy to reduce the risk of neural tube defects (birth defects affecting the brain and/or spinal cord)essential for the normal growth and development of the fetus
  • Involved in the biosynthesis of purines, serines and glycine
  • Involved in some functions associated with Vitamin B12
  • Necessary for building resistance to diseases in the thymus gland of new born babies and infants
  • May reduce the risk of cervical dysplasia
  • Necessary for red blood cell production
  • Necessary in the production of multiple neurotransmitters. Like serotonin, linked to mood control. (whfoods)
Folic Acid - FOOD SOURCES

From globalhealingcenter:
  • Green leafy vegetables
    • Spinach
    • Collard greens
    • Turnip greens
    • Mustard greens
    • Romaine lettuce
  • Asparagus
  • Broccoli
  • Citrus Fruits & fruits
    • Oranges
    • Grapefruit
    • Strawberries
    • Raspberries
  • Beans, Peas and Lentils
  • Avocado
  • Okra
    (The world’s slimiest veggie is also one of the most nutrient rich. Simultaneously offers vitamins and minerals while cleansing the entire digestive tract from toxic build-up.)
  • Brussels Sprout
  • Seeds and Nuts
    • Sunflower Seeds
    • Peanuts
    • Flax Seeds
      (Great for omega 3, when it doesn't give you a rash)
    • Almonds
  • Cauliflower
  • Beets
  • Corn (Don't eat that junk, it's indigestible.)
  • Celery
  • Carrots
  • Squash (Winter has more than summer)
From globalherbalsupplies:
  • Bananas
  • Brewers's Yeast
  • Citrus fruits, peeled
  • Eggs
  • Fatty fish
  • Fresh nuts (Not roasted, it’s rancid and dead; eat natural and unaltered!)
  • Green leafy vegetables
  • Meats, especially pig liver and kidney
  • Milk (Pasteurization destroys the enzymes necessary to digest it.)
  • Oats
  • Pulses, such as lentils
  • Soy products, such as tofu (Don't eat that junk. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones)
  • Unpolished brown rice
  • Wheat germ (If it's a green, maybe)
  • Wheat bran (It destroys the gut and your very ability to absorb food!)
  • Wheat grains (It destroys the gut and your very ability to absorb food! It's lost when it's processed into flour and bread, so much that babies are born disabled!)
Folic Acid - EFFECTIVE WITH
  • B-Complex
  • B12
  • Biotin
  • Pantothenic Acid
  • Vitamin C
Folic Acid - INCREASED INTAKES NEEDED
  • By alcohol drinkers
  • By the elderly
  • During pregnancy and breastfeeding
  • If taking contraceptive pill
  • If taking the drugs, Aspirin, Cholestyramine, Isethionate, Isoniazid, Methotrexate, Pentamidime, Phenytoin (may be neutralized), Primidone, Pyrimethamine, Triamterene,Trimethoprim
Folic Acid - USED FOR
  • Malabsorption in geriatric patients
  • Megaloblastic anemia (It's a cause of heart failure, see wikipedia. Not being able to create the red blood cells to carry oxygen to the brain can cause such confusion and distress that it can even lead to psychosis.)
  • Mental deterioration
  • Psychosis
  • Schizophrenia
Folic Acid - DESTROYED BY
  • Leached into cooking water
  • Processing and cooking of vegetables, fruits and dairy products
  • Unstable to oxygen at high temperatures but protected by Vitamin C
Folic Acid - SYMPTOMS OF DEFICIENCY
  • Breathlessness
  • Fatigue
  • Irritability
  • Sleeplessness
  • Weakness
Folic Acid - DEFICIENCY LEADS TO Various conditions relating to childbirth:
  • Abortion
  • Birth defects, such as neural tube defect which causes spina bifida
  • Hemorrhage following birth
  • Premature birth
  • Premature separation of the placenta from the uterus
  • Toxemia
As well as:
  • Megaloblastic anemia (red blood cells are large and uneven with a shortened life span)
  • Mild mental symptoms, such as forgetfulness and confusion
  • (It's a cause of heart failure, see wikipedia. Not being able to create the red blood cells to carry oxygen to the brain can cause such confusion and distress that it can even lead to psychosis.)
Folic Acid - SYMPTOMS OF TOXICITY

It has a low toxicity but occasionally the following symptoms occur:
  • Abdominal distension
  • Flatulence (gas/wind)
  • Irritability
  • Loss of appetite
  • Nausea
  • Over-activity
  • Sleep disturbance
  • Symptoms of fever
  • Temperature rise
Long term high doses may cause Vitamin B12 losses from the body.

Antagonism with the epilepsy drug, Phenytoin.


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Vitamin H (Biotin)

Biotin is a water soluble vitamin and a member of Vitamin B complex. Also known as Vitamin H, Bios II, Co-enzyme R. Its natural form is D-biotin. It was isolated from liver in 1941 by Dr. Paul Gyorgy.

H - FUNCTION
  • Co-enzyme in wide variety of body metabolic reactions
  • Needed for production of energy from carbohydrates, fats and proteins
  • Needed for interconversions
  • Essential for maintenance of healthy skin, hair, sweat glands, nerves, bone marrow and glands producing sex hormones
H - FOOD SOURCE
  • Brewer's Yeast
  • Cheese
  • Eggs
  • Maize
  • Fish, fatty, white
  • Meats, especially pig liver and kidney
  • Milk (Pasteurization destroys the enzymes necessary to digest it.)
  • Oats (It's a grain, they destroy the gut. I wouldn't risk it.)
  • Wheat bran (It destroys the gut and your very ability to absorb food!)
  • Wheat germ (It destroys the gut and your very ability to absorb food!)
  • Wholemeal grains (It destroys the gut and your very ability to absorb food!)
  • Nuts (Not roasted, it’s rancid and dead; eat natural and unaltered!)
  • Tomatoes
  • Unpolished brown rice
  • Vegetables
  • Yoghurt (Make sure it’s probiotic bio; otherwise it’s candy not dairy)
H - INCREASED INTAKES NEEDED
  • By newborn children being fed on dried milk
  • During stress situations
  • When on antibiotic therapy
H - USED FOR
  • Seborrheic dermatitis
  • Leiner's Disease
  • Alopecia (hair falling out in handfuls)
  • Scalp disease
  • Skin complaints/skin health
  • Tongue health
  • Body linings
  • Nervous system
  • Brain function
  • Muscle health
  • Cholesterol levels
  • Hair health
  • Preventing cot death (given to babies)
H - DESTROYED BY
  • Leaching into cooking
  • Drying of milk for baby foods
H - SYMPTOMS OF DEFICIENCY

In babies:
  • Dry scaling of the scalp and face
  • Persistent diarrhea
In adults:
  • Depression
  • Diminished reflexes
  • fatigue
  • Hair loss
  • Increase in blood cholesterol levels
  • Loss of appetite
  • Muscular pains
  • Nausea
  • Pale, smooth tongue
  • Sleepiness
H - DEFICIENCY LEADS TO
  • Specific anemia (It's a cause of heart failure, see wikipedia. Not being able to create the red blood cells to carry oxygen to the brain can cause such confusion and distress that it can even lead to psychosis.)
  • Deficiency may be induced by excessive intake of raw egg whites, which contain the protein Avidin which immobilizes Biotin
H - SYMPTOMS OF TOXICITY
  • Toxicity unknown
Back to list ^


Choline

Choline is a water soluble member of the Vitamin B complex. Also known as Amanitine. It is an active constituent of Lecithin. It has not been regarded as a true vitamin in man as it can be synthesized by the liver.


Choline - FUNCTION
  • Aids in utilization of fat and hormone production
  • Aids the liver in removing poisons and drugs from the bloodstream
  • As lipotropic factor that prevents accumulation of fats in liver and other organs
  • Essential component of cell membranes
  • Essential in nerve impulse transmission
  • Helps lower cholesterol
  • Helps against memory loss and senile dementia
  • Helps maintain normal kidney and bladder function
  • Important in body metabolic reactions
  • Precursor of Betaine
  • Stimulator of phospholipid production
Choline - FOOD SOURCES
  • Bananas
  • Brewer's Yeast
  • Dessicated liver
  • Citrus fruits
  • Cow's milk (Pasteurization destroys the enzymes necessary to digest it.)
  • Egg yolk
  • Green, leafy vegetables
  • Humasn milk
  • Lecithin granules
  • Legumes
  • Maize
  • Meat, especially beef heart, beef steak, chicken
  • Milk (Pasteurization destroys the enzymes necessary to digest it.)
  • Nuts
  • Pulses, such as lentils
  • Root vegetables
  • Shellfish
  • Soy products, such as tofu (Don't eat that junk. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones)
  • Wheat germ (If it's a green, maybe)
  • Whole grain cereals (It destroys the gut and your very ability to absorb food!)
Choline - EFFECTIVE WITH
  • B-Complex
  • B12
  • Folic Acid
  • Inositol
  • Vitamin A
Choline - INCREASED INTAKES NEEDED
  • By alcohol drinkers
  • By diabetics
Choline - USED FOR
  • Alzheimer's Disease/memory function
  • Brain and nerve health
  • Cholesterol levels
  • Angina
    (marked by painful attacks of spasmodic choking, sudden intense pain in the chest, often accompanied by feelings of suffocation, caused by momentary lack of adequate blood supply to the heart muscle)
  • Atherosclerosis
    (fatty substances form a deposit of plaque on the inner lining of arterial walls.)
  • High blood pressure
  • Senile dementia
  • Stroke
  • Thrombosis
Choline - DESTROYED BY
  • Not easily destroyed, stable to cooking methods and food processing
Choline - SYMPTOMS OF DEFICIENCY
  • High blood pressure
  • High blood cholesterol
  • Nerve degeneration
  • Poor resistance to infection
  • Reduced immune system
Choline - DEFICIENCY LEADS TO
  • Atherosclerosis
    (fatty substances form a deposit of plaque on the inner lining of arterial walls.)
  • Fatty liver
  • Stroke
    (rupture of a blood vessel in the brain resulting in loss of consciousness, often followed by paralysis, or embolism or thrombosis affecting a cerebral vessel.)
  • Thrombosis
    (intravascular coagulation of the blood in any part of the circulatory system, as in the heart, arteries, veins, or capillaries.)
Choline - SYMPTOMS OF TOXICITY
  • No serious side effects
Back to list ^


Vitamin C

Vitamin C is a water soluble vitamin.

Also known as Ascorbic acid (3-oxo-L-gulofuranolactone), Calcium Ascorbate, Anti-scorbutic Acid, Hexuronic Acid, Cevitannic Acid, L-xyloascorbic Acid, Ascorbyl Palmitate, Ascorbyl Nicotinate.

Isolated from fruits, paprika and adrenal glands in 1922 by Dr. Albert Szent-Gyorgi. It can be prepared by synthesis from glucose, or extracted from plant sources such as rose hips, blackcurrants or citrus fruits. It is easily oxidized in air.

Man is one of the few mammals unable to manufacture Ascorbic Acid in his liver.


C -
FUNCTION
  • Accumulates iron in bone marrow, spleen and liver
  • Antioxidant which helps defend cells from the effects of smoke, pollution and other highly reactive substances called free radicals
  • Controls blood cholesterol levels
  • Converts amino acids into substances needed for normal brain and nerve functions
  • Converts Folic Acid into active form Folinic Acid
  • Essential for the formation of intercellular material, bone and teeth
  • Essential for the absorption of iron
  • Fights bacterial and viral infections
  • Helps in healing
  • Helps produce anti-stress hormones
  • Maintains elasticity of the skin
  • Maintains healthy blood capillaries
  • Maintains healthy reproductive organs
  • May help protect against certain cancers, cataracts and heart disease
  • Necessary in production of red blood cells
  • Prevents allergic reactions (antihistamine activity)
  • Prevents hemorrhaging
  • Promotes healthy cell development and resistance to infections
  • Promotes wound healing
  • Protects Vitamin E
  • Vital for collagen formation which is the connective tissue protein in all cells
C - FOOD SOURCES - GREENS!!!
  • Acerola cherry juice (Best supplement)
  • Blackcurrants
  • Broccoli, especially tops
  • Brussels sprouts
  • Cauliflower
  • Chilies
  • Fresh fruits, especially citrus, such as grapefruit, lemons, oranges; and berries, such as blackberries, gooseberries, strawberries; kiwi fruit, lychees
  • Green leafy vegetables, such as cabbage
  • Guavas
  • Herbs, such as chives, kale, parsley, watercress, mustard tops
  • Horseradish
  • Onions
  • Radishes
  • Red cabbage
  • Red and green peppers
  • Rose hips
  • Tomatoes
C - EFFECTIVE WITH
  • All vitamins and minerals
  • Calcium
  • Magnesium
C - INCREASED INTAKES NEEDED
  • After physical stress
  • After accidental and/or surgical injuries to speed up the healing process
  • By alcohol drinkers
  • By athletes
  • By anemics
    (Necessary to absorb iron. Anemia is a cause of heart failure, see wikipedia. Not being able to create the red blood cells to carry oxygen to the brain can cause such confusion and distress that it can even lead to psychosis.)
  • By diabetics
    (The pancreas stores energy and the adrenals free the reserves to keep the blood stable. It needs vitamin C and B to do this, don't take more sugar!!! You'll fry your pancreas and become obese. Get vitamin C instead!)
  • By the elderly
    (Old age issues are actually a long term accumulation of deficiencies)
  • By those with an infectious disease
    (Best antibiotic! Your white blood cells are useless without vitamin C, like a gunman without bullets.)
  • By those with gastric or duodenal ulcers
  • By tobacco smokers
    (Vitamin C heals the damage and purifies toxins, so smoking not only doesn't nourish you, it destroys your nutrients. The amount of vitamin C will make the difference between who and when cancer occurs.)
  • For formula fed babies
    (It's nothing but sugar and caused an obesity epidemic in babies. Eat real nourishing food in sufficient quantity and you'll make your own milk! The way nature intended to.)
  • If taking Aspirin
  • If taking contraceptive pill
  • If taking antibiotics, especially Tetracycline
    (Trash it, the side effects are dangerous and you must have 2 pounds of healthy bacteria in the gut to absorb nutrients and fight diseases. Take the best antibiotic ever: vitamin C. And probiotic to have more good bacteria.)
  • If taking barbiturates
    (Take enough magnesium, you'll fall asleep laughing. Vitamin C can be very relaxing too and vital for the adrenals in time of stress!)
  • If taking corticosteroids
    (Don't! Vitamin C and B will help you make your own cortisol and will rebuild your adrenals instead to atrophy them even more!!!)
  • If undergoing dental surgery
    (You have SCURVY! Forget the surgery and take vitamin C! You'll heal.)
C - USED FOR
  • Bone viral and bacterial infections (The BEST antibiotic. The bullets for your white blood cells. And they're probably there to clean up your rotting cells from a lack of C!)
  • Allergic reactions (due to its antihistamine qualities)
  • Aphotographic developing agent in alkaline solution.
  • Arthritis (Vital to make collagen and cartilages in the joints... and heart)
  • Atherosclerosis
  • Bed sores (Makes stronger veins more able to resist pressure)
  • Certain psychiatric states (Necessary to absorb iron, to make red blood cells and carry oxygen to the brain. Anemia can cause such confusion and distress that it can even lead to psychosis.)
  • Colds and influenza
    (More collagen makes more flexible flesh that will adapt and resist brutal temperature changes, like the cold season vs your body temperature, without breaking your throat.)
  • Gastro-intestinal hemorrhages
  • Hangovers from alcohol
  • Infectious diseases, especially of the respiratory tract
  • Iron-deficient anemia (It's a cause of heart failure, see wikipedia.)
  • Preventing the occurrence and development of cancer
    (It's actually a survival mechanism to isolate toxins in tumors, from a long term chemical exposure. Vitamin C from the watery fiber of greens will clean that shit out, if you stop pushing it in! Chemotherapy is the stupidest idea, it destroys the immune system and spreads the toxins through the whole body!)
  • Reducing high blood cholesterol levels
  • Reducing leg cramps during pregnancy
  • Skin hemorrhage due to fragile capillaries
  • Spongy and bleeding gums, loose teeth (Scurvy! Your flesh is made of vitamin C way more than protein!)
  • Treating lead, mercury and cadmium poisoning (It's anti-poison properties are THAT good!)
  • Treatment of scurvy
  • Great antioxidant
C - DESTROYED BY
  • Alkalis in the presence of copper
  • Heat
  • High temperature, such as in a pressure cooker
  • Hot air drying
  • Leaching into cooking water
  • Light
  • Oxygen
  • Pre-soaking vegetables
C - SYMPTOMS OF DEFICIENCY

C - Deficiency in Infants (usually shows between 6 and 18 months):
  • Bone formation ceases
  • Cries when handled
  • Irritable
  • Loss of appetite
  • Pain on moving
  • Tenderness of extremities
  • Thickened rib endings
  • Weight loss
  • And hemorrhages of the:
    • Gums
    • Long bones
    • Mucous membranes
    • Skin
C - Deficiency in Adults:
  • Bleeding gums
  • Gingivitis
  • Irritability
  • Lassitude (no energy)
  • Loosening of teeth
  • Muscle and joint pains
    (seen in fibromyalgia, artritis and osteoporosis)
  • Weakness
  • Weight loss
  • And hemorrhages of the:
    • Brain with bleeding from the nose
    • Digestive tract
    • Eyes
    • Skin (petechiae, small red dots, minute bleeding under the skin)
    • Thigh muscle (larger hemorrhage)
    • Urinary tract
C - DEFICIENCY LEADS TO

Scurvy

Disease marked by:
(From dictionary.reference, wikipedia, medical-dictionary)
  • Swollen and bleeding gums
  • Loose teeth
  • Looking pale
  • Livid spots on the skin, Petechia (wiki) red or purple spot on the body, caused by a minor hemorrhage (broken capillary blood vessels)
  • Bleeding beneath the skin
  • Rashes
  • Prostration: extreme mental or emotional depression or dejection, extreme physical weakness or exhaustion.
    (Chronic fatigue syndrome, is NOT laziness or in your head. Depression either! Of course you feel lousy when your body is shutting down and DYING! Mental illness doesn't exist!!! If the brain has what he needs without what harms him, he’ll function accurately. You have a WHOLE body! Any stress, even emotional, requires energy, provided by the adrenal glands with vitamin C. If you have more stress than you can handle with not enough vitamin C, you get adrenal fatigue and SCURVY! Forget drugs, NOURISH YOURSELF!!! Vitamin C in nature tastes like sugar, but process sugar and grains only tricks your taste buds and brain, that high profit trash gives you ZERO nutrition!)
  • Generalized weakness
  • Joint and muscle aches (Fybromyalgia is SCURVY!)
  • Anemia (You need C to absord iron. It's a cause of heart failure, see wikipedia. Not being able to create the red blood cells to carry oxygen to the brain can cause such confusion and distress that it can even lead to psychosis.)
  • In infants: malformation of bones (rickets) and teeth (Then osteoporosis too!)
  • etc. (Such as sudden DEATH from heart failure. Starvation isn’t a disease, stop doing sick care and seeing enemy everywhere, trying to kill with anti-bio-tics… and START PROMITING LIFE WITH LIFE!!! EAT GREENS!)
As scurvy advances, there can be open, suppurating wounds, loss of teeth, jaundice, fever, neuropathy and death. I believe that vitamin C is the most important substance for life after water.


Signs of scurvy from simple.wikipedia.

At first, a person with scurvy may:
  • Not want to eat (loss of appetite)
  • Feel sad (slight depression)
  • Lose weight or not get heavier even though they eat a lot
  • Loose feces (diarrhea)
  • Breathe fast (tachypnea)
  • Be hot (have a high body temperature or fever)
A bit later a person with scurvy may:
  • Feel angry (irritability)
  • Have pains in the legs (and tenderness)
  • Find it hard to move (pseudo paralysis)
  • Have swelling of the arms and legs
  • Bleed from the mouth, nose and gums
All the evidences in my research shows that scurvy is behind the root cause of many health problems:
  • Exhaustion
    (Your whole body needs vitamin C to function. Adrenal fatigue which is the real cause behind chronic fatigue syndrome, burn out, etc)
  • Depression and low self esteem.
    (Because of low energy and full body agony)
  • Gingivitis and loose teeth.
  • Diabetes, especially its devastating effects:
    poor wound healing, amputations and blindness.
    (Craving sugar to the point of frying your pancreas and being obese is not the root problem but a wrong way to self medicate. Naturally sweet vegetables and fruits contain a lot of vitamin C. Diabetes has nothing to do with weight, that’s just a consequence of acute malnutrition; the intense and uncontrollable cravings aren’t from lack of self control but pure survival in the hope to finally find nutriments among useless and poisonous substances. We need to re-educate our capacity to taste and brain to go for true foods.)
  • Fibromyalgia (muscles and ligaments need more than protein)
  • Heart problems like sudden death.
    (It’s said that people who have gingivitis also are at risk of cardiac arrest, because they both have the same cause! But not because the infection travels to your heart, the bacteria merely clean the dead tissue like the worms that doctors use to clean burn victims. Severe vitamin C deficiency is easier to see in the soft tissues of your mouth because you can open it easily to see, unlike your chest.)
  • Bed sores in the elderly.
    Because when you have fragile blood vessels and are laying on them all day… how can they not break, end up in wounds and be unable to heal. If they lacked vitamin C in the first place to maintain a healthy state without degeneration, they won’t have extra to rebuild.
  • Wrinkles aren't about old age but bad self care.
    Without vitamin C, you can’t make collagen. It’s useless to inject it straight into your face, it won’t be usable for being a cheap chemical imitation and not connected to cells; or your body won’t care about your looks and will transfer it to more important places… like your heart. Eat vitamin C, but if you seem older, then it’s not because of age, but because the deficiency got severe over time; you neglected building blocks for the entire renewal of your body every 7 years. Supplements of compressed food will help you catch up. Juicing too but beware the overdose of sugar for your pancreas. Use vegetables, not chemicals.
  • Any illness, especially respiratory.
    We have powerful defenses. We have an immune system, warriors that helps clean the “tourists”. We’re not just one being, we’re made of billions of small organisms. Sometimes they get lost. Scientists observed a red blood cell turn into a bacteria or virus (I forgot which one) and revert back. It makes sense to think that what we catch isn’t an illness but the immune system of another living creature fighting to protect its space away from home. If we loose against a few tourists, then we were sick and weak in the first place. Taking poison to kill the smallest first isn’t going to make us stronger. But feeding our warriors vitamin C (which was the problem in the first place) will make them, and us, stronger against any lost particles, natural or other, that could come our way.
All living things and every part of living things require vitamin C.
Except bacteria, they only feast on dead tissue, that’s their purpose. If you get infected in any way it means that your natural defenses can’t kick out helpful bacteria from some other creature, that you are weak. Fungus comes to clean you up because they think you’re dead (too acid and sugary). Add greens to your feed and take supplements instead of antiviral or steroids, so your glands and bone marrow can make their own white cells and anti-inflammatory.

More proof from nhs.uk:


Scurvy: The symptoms usually begin three months after a person stops getting enough vitamin C in their diet.

In adults, the initial symptoms of scurvy include:
  • Feeling very tired and weak all the time (Fatigue)
  • A general sense of feeling ‘out of sorts’, such as feeling irritable and miserable all the time (Misdiagnosed as depression)
  • Pain in your limbs, particularly in your legs (Muscle pain)
The first noticeable symptom of scurvy is the appearance of reddish-bluish bruise-coloured spots on your skin. They develop where individual hairs grow out of the skin, and they often occur on the shins.

Hairs in affected areas usually twist around like corkscrews and break away easily. Without treatment, the spots can grow and merge to create large dark patches on your skin.

Other symptoms then follow, including:
  • Swollen gums, which become soft and spongy and vulnerable to bleeding; badly affected gums may no longer be able to hold your teeth in place. (Real cause of gingivitis)
  • Severe pain in your joints caused by bleeding inside the joints. The pain can be so severe that you may be unable to walk. (Seen in artritis)
  • Extreme shortness of breath, particularly after periods of physical activity.
  • Vision problems, such as blurred vision, which are caused by bleeding inside your eyes; you may also become more sensitive to light and your eyes may feel sticky.
  • Redness and swelling in recently healed wounds; new wounds may fail to heal.
Left untreated, scurvy can enlarge the muscles in your heart and cause bleeding inside your heart, both of which can result in sudden death.

In children, the initial symptoms of scurvy include:
  • Irritability
  • Poor weight gain
  • Diarrhoea
  • High temperature of 38ºC (100.4ºF) or above
As the condition progresses, additional symptoms include:
  • Pain and tenderness in the legs, which is often severe. This can make a child very upset when they're having their nappy changed.
  • As with adults, the appearance of reddish-bluish spots on the skin.
  • Bleeding inside the bones of their legs. The blood can pool and is often noticeable to the touch.
  • The eyes bulging outwards.
(From my knowledge: Scurvy has been linked to diabetes and obesity. Because when you crave sweetness your body wants what's sweet in nature: fruits and vegetables for their vitamin C. Consuming sheer sugar from refined products void of vitamin C won't satisfy your body's cravings or needs. It leads to over consumption, in the hope to finally get something nutritious, until: The pancreas fries from more sugar than he can handle. The accumulation of unusable sugar, which is a toxin that can't be flushed without proper fiber and water, is sealed away from the blood and vital organs as fat. And your body can't constantly grow or heal without C, so you rot, become blind, and get amputations. Broccoli doesn’t sound so bad now, does it. Eat the mini trees!)


Since vitamin C is required to absorb iron, it's logical to add:
  • Anemia caused by Iron deficiency
Anemia symptoms:

(More types, causes and symptoms at webmd)
  • Common to all types of anemias:
    • Easy fatigue and loss of energy
    • Palpitations: unusually rapid heart beat, particularly with exercise. (Symptom of heart failure, see wikipedia. Dismissing it on anxiety is criminal medical neglect and ignorance. Then doctors are surprised when someone drops dead “without any signs of heart disease”!)
    • Shortness of breath and headache, particularly with exercise (heart failure)
    • Difficulty concentrating (Seen in ADHD. Not being able to create the red blood cells to carry oxygen to the brain can cause such confusion and distress that it can even lead to psychosis.)
    • Dizziness
    • Pale skin (Lack of red blood cells noticeable through the skin!)
    • Leg cramps
    • Insomnia
      (Heart failure causes Paroxysmal nocturnal dyspnea: Waking out of breath with a racing heart, too weak to properly pump the blood out of the lungs, which hinders oxygenation; it accumulates in the legs when stading. Could be confused with sleep apnea, which is interrupted breathing, probably from muscular weakness, which would make sense with anemia too, I'd recommend magnesium for that too; it’s wonderful for insomnia and leg cramps.)
  • Specific to anemia caused by iron deficiency:
    • A hunger for strange substances such as paper, ice, or dirt (a condition called pica)
    • Upward curvature of the nails, referred to as koilonychias
    • Soreness of the mouth with cracks at the corners
  • Specific to B12 (pernicious anemia). While the first symptoms can be caused by nerve damage due to a deficiency of B12, I think the mental symptoms from a lack of oxygen (not enough red blood cells to carry it to the brain) are logical with iron as well:
    • A tingling, "pins and needles" sensation in the hands or feet
    • Lost sense of touch
    • A wobbly gait and difficulty walking
    • Clumsiness and stiffness of the arms and legs
    • Dementia
    • Hallucinations, paranoia, and schizophrenia
(Vitamin C is required to absorb iron, and B12 is needed too, to make red blood cells. They carry oxygen to the brain. Without it the brain suffocates. It’s like having a plastic bag over your head. You can't be calm, concentrate and analyse what you see with accuracy in that state. Anxiety, panic, terror, acting out, needing attention, distress and depression are understandable: your brain is dying. It's perfectly natural and has nothing to do with mental illness or behavior problems!)


C - SYMPTOMS OF TOXICITY

Vitamin C is generally regarded as one of the safest vitamins, but occasionally the following symptoms of overdose can occur:
  • Abdominal cramping
  • Diarrhea
    (Good indicator of the dose that your body requires.)
  • Nausea
It should be avoided in high doses by those (Suspicious and myths...) :
  • Taking anti-coagulant drugs (Stronger blood vessels from C would be a must)
  • With an inherited metabolic disorder resulting in excess Oxalic Acid, Cystine or Uric Acid in the blood and urine (Vitamin C helps detoxify)
  • With kidney stones (Myth, it helps to clean them)
C - ADVICES WITH SUPPLEMENTS

Vitamin C is the safest supplements. Water is probably more toxic in high doses for diluting electrolytes. It’s so important that it might actually not be a vitamin, usually considered to be needed in small amounts, but the animals that can produce it make thousands a day, even more in time of stress. A cancer patient was given a quarter of a kilo in 24h through an IV and didn’t get side effects apart from thirst and being slightly dizzy, but the amounts were extreme. But still, your body is a complex life form with needs that are required to be in balance. Vitamin C is the safest refined thing and pill that you can take, even in high doses, but it still need to be done with informed wisdom.
  • DO NOT USE CHEWABLES. Vitamin C is an acid, it’s vital for your teeth and gums, but a supplement is highly concentrated, the corrosion can melt your teeth just like any acidic foods, especially sodas and chemicals.
  • Vitamin C helps to detoxify, but choose a supplement that doesn’t use artificial flavors and colors. It's toxic; you'd be taking the poison with the cure. At best they could cancel each others making the supplements pointless. At worst, you'll raise your need for vitamin C with a supplement that actually burdens your body with more toxins than the nutrition that you actually need.
  • Choose one WITHOUT SUGAR, especially not artificial sugar! Chewable supplements are made with sugar! You'd be paying a high price for worthless candy! Sugar competes with vitamin C, it's absorbed first and since you can't get 2 things in the same space, it basically stops its absorption. Refined sugar is an addictive drug that damages the body, that's why nature balances it with vitamin C, vital to heal and repair your body from strain. You probably need supplements because you allowed the imbalance to continue until you felt the pains of a deficiency. Taking a pure supplement without adding even more of the problem is the best way to catch up. Especially if you’ve accumulated so much damage that even nutritious vegetables alone are not enough to heal you. Refined sugar is the wrong kind of sugar. Nature is complex and life forms were never meant to use refined sugar or high fructose corn syrup. It’s too powerful, it destroys vital organs the way jet fuel would burn the engine of a car. Humans are one of the very rare animals, like the guinea pig, who can’t produce their own vitamin C from glucose. So when we crave the sweet taste, we need to make sure that there’s vitamin C in it. Supplements are concentrated nutrition, the ones made from real fruits don’t feel the need to put colorful fruit pictures on the bottle, but crappy supplements do to fool you. To be properly informed, read the ingredients. Always. An image is worth a thousands lies.
  • The best source for a supplement is the acerola cherry, not corn which doesn't even have vitamin C. I heard from a specialist that I trust that it's ok to save money, but I'm allergic to corn and I want the best. My supplement also has citrus and rose hips. But there's no pretty picture of them on the front of the bottle, those other bottles were the worse junk! Look at the ingredients.
  • Not all supplements are created equals, even under the same brand name. Make sure that it contains NO sugar, additives, preservatives, soy, wheat, corn… just because you think that you can handle it well doesn’t mean that you can. Maybe you have unknown allergies, hidden by your adrenal glands working very hard in the background. They burning lots of vitamin C to hide the allergic reactions and heal the damage. Any prolong stresses, especially without balancing it with the needed nutrition and rest, will burn out your adrenal glands. It will give you a depressing and anxious feeling as your health is less than optimal, until you get full blown symptoms of vitamin C deficiency, but even doctors rarely can identify them. They think that modern science is above the old scurvy, but we’ll never put it behind us, our population is fed cheap produces made of modified corn and soy instead of proper and varied nutrition. Medicine giving scurvy symptoms moderns names like "fibromyalgia", "chronic fatigue syndrome", gingivitis, mental illness and even heart disease; but that only take people away from the cause and cure, which allows them to sell pills for life. A deficiency is cumulative over time and blamed on age, but arthritis is actually caused by a vitamin C deficiency as it’s needed to make the collagen in joints, prevent wrinkles with an elastic skin, and it gives a strong heart and bones too! End years of daily pointless internal struggles, which your body do inside to keep you healthy, from all the poisonous toxins and worthless junk that you gave him. Instead to consume things that deplete your vitamin C, nourish yourself with fresh products that contain it; for a good quality of life.
Vitamins need to be BALANCED:
  • Vitamin C is an acid, it IS vital for bones and teeth, but it’s still an acid and the bones are a base. They need to be made with minerals too. Make sure that you have adequate amounts of magnesium and vitamin D3 to be even able to absorb calcium. Calcium is actually the least of your worries for good bones. Osteoporosis is actually scurvy (low C).
  • Split the doses for better absorption, you’ll be less likely to feel like your stomach is too acid.
  • It’s suggested to neutralize the PH of vitamin C (acid) with baking soda (alkali). But I wouldn’t use it internally, only to wash myself and in my bath, because:
    • I need my stomach to stay acid to be able to digest.
    • I use baking soda to clean and disinfect. I’d be worried to kill my precious gut bacteria. They're vital to digest, absorb vitamins and they're your immune system against the bad bacteria.
    • There's mention in google that baking soda depletes the B vitamins, potassium, magnesium... I don't know personally if it's founded, but it makes sense. I feel like using it internally would be too much and too suddenly. What I can absorb from my skin would be just right, without disturbing gut processes, such as vitamin absorption, helped by the gut bacteria.
    • Baking soda is a salt, a white refined one. I’d rather use Coarse grey Celtic sea salt because it has trace minerals.
    • But I do wash myself with baking soda and my skin has never been smoother~ Perfumes always hurt my nose and gave me head aches, I read that colorants are so toxic that they give cancer and brain problems. Your skin can absorb anything right into the blood stream. I feel much cleaner with baking soda, it exfoliates the dead skin (be careful on the delicate face) without coating it with a layer of toxic and putrid clay. Artificial smells are an insult to the real thing, my senses, and my real natural body odor. I don't even need to use deodorants anymore. Because eating ginger neutralizes the smell of meat; and the chlorophyll in greens is a natural internal deodorant. One more reason among many to eat vitamin C rich foods.
Back to list ^


Vitamin D (Calciferol)

Vitamin D is a fat soluble vitamin occurring naturally as cholecalciferol (D3) (and not D2 as globalherbalsupplies wrote) which is found only in animal sources and ergocalciferol (D2). It was isolated from cod liver oil in 1930 by Dr. E. Mallanby. Sunlight activates the metabolism of vitamin D in the body.


The best way is to get it directly from the sun.

If you take oral vitamin D you MUST use D3, taking D2 is a serious mistake:
(From mercola)

There are two types of vitamin D, and they are NOT interchangeable. Taking the wrong one could do you more harm than good...

Supplemental vitamin D comes in two forms:
  • D2 (Ergocalciferol) (BAD)
    • Drisdol is a synthetic form of vitamin D2.
    • Made by irradiating fungus and plant matter.
    • The form of vitamin D typically prescribed by doctors (mistake).
    • Mortality rate: 2% relative risk increase.
    • Shorter shelf life.
    • Its metabolites bind poorly with proteins, further hampering its effectiveness.
  • D3 (Cholecalciferol)
    • The natural type produced by your body in response to sun exposure.
    • Mortality rate: 6% relative risk reduction among those who used over-the-counter vitamin D (D3) as a supplement instead.
    • 87% more potent in raising and maintaining vitamin D concentrations.
    • Produces 2- to 3-fold greater storage of vitamin D than does D2.
    • Converted 500% faster than vitamin D2 in a more active form by the body (must happen regardless of which form you use)
While there may be explanations for D3's superiority other than improved efficacy, for the time being, these facts send doctors and you a message: use D3, not D2!

You can also obtain small amounts of vitamin D from your diet.
Plant sources provide you with D2.
The more beneficial D3 can only be had through animal-based sources such as:
  • Fish (Salmon, mackerel, tuna and sardines...)
  • Egg yolk
  • Raw milk (Pasteurization destroys the enzymes necessary to digest it.)
Most pasteurized milks are fortified with vitamin D since 1933, the majority now use D3 but check the label to see which form. Although milk is fortified, other dairy products such as cheese and ice cream don't typically contain added vitamin D.
For the comparison between raw and pasteurized milks, see the page General informations.


From globalherbalsupplies:

D - FUNCTION
  • Essential for the normal development of teeth
  • Helps maintain blood levels of calcium and phosphorous.
  • Helps regulate the heart (through calcium absorption)
  • Helps to build bone mass and prevent bone loss
  • Maintains good health and vitality
  • Necessary for calcium and phosphorus utilization and absorption from the small intestine
  • Prevents and cures infantile rickets
  • Promotes strong teeth
  • Protects against muscle weakness
D - FOOD SOURCES
  • Butter
  • Cheese
  • Cream
  • Dairy products
  • Eggs, especially egg yolk
  • Fish and fish oils, especially cod, halibut, kippers, mackerel, salmon, sardines and tuna
  • Margarine (Don't eat that junk, vegetable oils are supposed to be liquid. The chemicals they put in to imitate butter make it worst to your health. Eating vegetables is better; and so is butter.)
  • Milk (Pasteurization destroys the enzymes necessary to digest it.)
  • Yogurt (Make sure it’s probiotic bio; otherwise it’s candy not dairy)
D - EFFECTIVE WITH
  • Calcium
  • Choline
  • Phosphorus
  • Vitamin A
  • Vitamin C
D - INCREASED INTAKES NEEDED & AMOUNT NEEDED
  • During pregnancy and breastfeeding
Could you be vitamin D deficient? at magazine.foxnews have a quick quiz stating that you're at risk if:
  • Skin type 4, 5, or 6 from the chart below (+3 points)
    Skin Types:
    1 - Always burn, never tan
    2 - Burn easily, rarely tan
    3 - Occasionally burn, slowly tan
    4 - Rarely burn, rapidly tan
    5/6 - Never burn, always dark
  • Ethnic background is half or more than half African, Indian, Southeast Asian, Latin American or Arabic (+3 points) A darker skin evolved to stop radiation and vitamin D absorption from the sun in regions where there's an over abundance of rays. It can become an inconvenient if your time outdoors is limited, or if you immigrate in a country where the climate is too cold to allow sufficient exposure.
  • Body mass index (BMI) is 30 or more (+3 points).
    Calculate your BMI at nhlbi.nih.gov.
    The vitamin D based on age is actually based on how grown, tall and big someone is, so the bigger you are, the more you have to provide and the more likely you'll have a deficiency; especially if you eat artificial worthless foods that won't satisfy your needs and therefore hunger.
  • Breast-fed infant who is not on vitamin or formula supplements (+3 points) I disagree with that one. I've seen the ingredients and it's sheer sugar, you can't grow strong like this, but you sure grow obese. Breast milk is always better, if the mother is vitamin D deficienct, just fix both problems at once by nourishing the mother properly.
  • Fatigue or recurring muscle, bone or joint pain (+2 points)
  • 50+ years old (+2 points)
  • Wear sunscreen of SPF 8 or greater before you go outdoors (+2 points) Since I eat vegetables and make good collagen with vitamin C and a B complex, also eat healthy fats from almonds to shield my cells, I don't agonize under a little sun anymore. Don’t make your cells with already fried foods and you won’t over fry.
  • Rarely (less than three times a week) spend time outdoors between 11:00 a.m. and 4:00 p.m. (+2 points)
  • Woman (+1 point)
Recommendations:
  • 0-2 points Low risk, No supplements; only sun.
  • 3-5 points High risk, 20 IU/lb. body weight.
  • > 5 points Very high risk, 25 IU/lb. body weight.
They base the recommendations according to your needs and how much your habits might provide. I trust logic.

Unlike ods.od.nih.gov that arbitrarily base it on age and advising to get as low as possible, when that’s a greater risk. It’s probably favoritism to the expensive drugs of pharmaceutical companies that pay for their political campaigns. To ease the physical and mental suffering caused by a deficiency, nourish the case. The government isn't always right; trust your body's feelings. It’s there for a reason, find it, and fix it.


D - USED FOR
  • Dental care
  • Cancer prevention
  • Bone and teeth formation
  • Bowels
  • Breast
  • Nerve and muscle formation
  • Hypoparathyroidism
  • Malabsorption
  • Rheumatoid arthritis
  • Treating osteomalacia
  • Treating osteoporosis
  • Treating metabolic bone disease
D - DESTROYED BY
  • Not easily destroyed, stable to most cooking and food processing techniques
D - SYMPTOMS OF DEFICIENCY

In Children:
  • Delayed ability to stand, crawl and walk
  • Development of knock knees or bow legs (Rickets)
  • Excessive sweating of the head
  • Softening of bones due to a lack of Calcium Phosphate
  • Unnatural limb posture
In Adults:
  • Bone pain in ribs, lower spine, pelvis, legs
  • Brittle and easily broken bones
  • Muscular weakness and spasms
I'll add:
  • Depression
The cause of seasonal depression: In winter we get less exposed to the sun so we can’t reply on it as much to help us make our own vitamin D. It has to be found in food or supplements.

If someone doesn’t get exposed to the sun enough even in summer, it can be the cause of a year round depression.

Why use dangerous drugs and ignore the need when you can… avoid killing the bird with a stone. (Antidepressants cause sudden death and corrected malnutrition can make you sing with joy~)


D -
DEFICIENCY LEADS TO
  • Rickets in children
  • Osteomalacia in adults
    Softening of the bones with resultant pain, weakness, and bone fragility, caused by inadequate deposition of calcium or vitamin D.
I'll add:
  • Osteoporosis
    Bones become increasingly porous, brittle, and subject to fracture, owing to loss of calcium and other mineral components, sometimes resulting in pain, decreased height, and skeletal deformities: common in older persons, primarily postmenopausal women, but also associated with long-term steroid therapy and certain endocrine disorders. (You need vitamin D3 to absorb calcium)
Difference Between Osteoporosis & Osteomalacia:
From ehow
Osteoporosis occurs when old bone breaks down faster than your body can create new bone to replace it. Osteomalacia results from a deficiency in calcium and phosphate, usually due to inadequate levels of vitamin D or sunlight.

(Maybe 2 ways to look at the same thing, one less oblivious to the cause than the other... Or osteoporosis sacrifices zones that will become hollow so the rest of the bone structure can stay thick, but it’s fragile anyway when full of big holes. Osteomalacia sacrifice calcium all over so the entire bone is not hard enough, maybe it breaks less easily if it’s flexible, but it can become deformed more easily from the pressure of weight and activities. Not all bodies will make the same sacrifice for the same cause, but the cause is still the same, the disease is in fact the deficiency. It’s true for everything else.)


D -
SYMPTOMS OF TOXICITY

Vitamin D is the most toxic of all vitamins. Symptoms of toxicity include:

In Children:
  • Constant thirst
  • Constipation alternating with diarrhea
  • Depression
  • Excessive passing of urine
  • Head and bone pains
  • High blood calcium levels and eventual calcium deposits in arteries, kidneys, heart, lungs, soft tissues and organs
  • Irritability and depression
  • Loss of appetite
  • Loss of weight
  • Nausea
  • Vomiting
  • Death can result in extreme cases
In Adults:
  • Calcium deposits in kidneys, soft tissues and organs
  • Constipation
  • Death can result in extreme cases
  • Dehydration
  • Excessive passing of urine
  • Excessive thirst
  • Kidney failure
  • Nausea
  • Weakness
  • (Depression and death too, like children)

Vitamin D Deficiency with Depression & Anxiety


From livestrong:

Vitamin D is a fat-soluble nutrient that contributes to bone health, immune function and muscle wellness. Most adults require approximately 600 international units, or IUs, of vitamin D daily, according to the Office of Dietary Supplements. In some cases, vitamin D deficiency is linked with anxiety and/or depression: illnesses in which intense fear, sadness and related symptoms detract significantly from your life. A healthy diet (...) can help prevent vitamin D deficiency and promote your physical and emotional well-being.

Symptoms of depression often include sadness, loneliness, fear, sleep difficulties, appetite and/or weight changes, body aches, and lost desire in participating in activities you've typically found pleasurable. Anxiety may cause similar symptoms, although its primary characteristic is intense worry. Anxiety may also cause increased heartbeat and sweating, particularly if you experience pronounced symptom episodes known as panic attacks. Depression and anxiety (...) often occur together, according to the National Institute of Mental Health. Vitamin D deficiency may cause low moods and muscle weakness (...). Since vitamin D helps regulate your blood pressure, consuming too little may increase your risk for high blood pressure, a condition also associated with anxiety.

Vitamin D deficiency alone is associated with rickets: an illness in which your bone tissue fails to properly mineralize, resulting in softened bones and skeletal deformities. Since vitamin D helps your body absorbs calcium, a deficiency also increases your risk for osteoporosis and bone fractures.

The University of Maryland Medical Center recommends a balanced diet, based on healthy foods and maintaining proper blood sugar balance as an important lifestyle step for anxiety sufferers. Similar healthy practices may improve depression symptoms. To ensure that your vitamin D needs are met, incorporate vitamin D rich foods, such as tuna, salmon, mackerel, and fortified dairy products and orange juice, into your meals and snacks regularly. Spending modest time in the sun can also help, since UV rays help your body synthesize vitamin D. This is particularly important if you struggle with seasonal depressive disorder: a type of depression that peaks during cold, dark months. If you have difficulty eating a healthy diet and/or do not spend time in natural sunlight, (… take) supplements.


Lisa's note:
(Anxiety and depression aren't illnesses, or even symptoms, it's your body's way to alert you that something is amiss.

You can't talk or drug your way out of nutritional deficiencies. Getting less vitamin D in winter isn't a seasonal mental disorder!!! It means that you need to find other sources of vitamin D when the one from the sun is less available.

It’s purely nutritional! It always is. There is no such thing as a mental illness. When your brain has everything he needs, he can handle everything. If he's suffocating, starving, exhausted or poisoned; he can't take anything.

Adrenal fatigue means that you are too exhausted to even do the things that you love. It's not in people's head but above their kidneys and in their entire body.

The mental approach is blaming people's personalities, emotions and judgement. It's nothing more than psychological violence, it brings hopelessness and powerlessness. It can't possibly heal and must end.

Of course it’s hard to cheer when you’re starved, exhausted and in agony, but the feelings aren’t the problems! The unfulfilled physical needs are. That's the real cause, and therefore the only cure!)

Back to list ^


Vitamin E

E is a fat soluble vitamin.

The term Vitamin E applies to a family of eight related compounds, each with its own biological activity, potency and functional use in the body. The tocopherols and the tocotrienols are the most common but the tocotrienols are less widely distributed in nature and are found mainly in palm oil.

Chemical Name: The form of vitamin E most active in humans is Alpha-tocopherol, a powerful biological antioxidant. The name Alpha-tocopherol [tocopherol comes from the Greek word tokos 'birth' and phero 'to bear'].

Vitamin E and other antioxidants protect the cells of the body from the effects of free radicals, the potentially damaging by-products of the body’s metabolism. Free radicals have been known to cause cell damage which can contribute to the development of cardiovascular disease and cancer.

E - From synthetic sources:
  • dl-alpha tocoperol
The structure is that of the tocopherols. These are methylated derivatives of tocol.


E - But FOUR are found naturally:
  • d-alpha tocopherol, C29H50O2 is 5,7,8,-trimethyltocol.
    The strongest vitamin E activity
  • d-beta tocopherol, C28H48O2 is 5,8,-trimethyltocol
  • d-delta tocopherol, C27H46 O2 is 8,-trimethyltocol
  • d-gamma tocopherol, C28H48O2 is 7,8,-trimethyltocol
(Lisa's note: supplements containing only the Alpha, even though it's has the strongest activity from natural sources, can cause a deficiency with the Beta and the others. Chose one from natural sources that balances them all. It takes several months to notice the results.)


E - FUNCTION
  • Affects the synthesis of hemoglobin
  • Antioxidant protecting cellular membranes from oxidative damage by preventing lipid oxidation, especially the peroxidation of polyunsaturated fatty acids, cholesterol and other free radicals
  • Essential for fertility and reproduction
  • Involved in red blood cell formation.
  • Limits the oxidation of low density lipoproteins (LDL)-cholesterol ("bad" cholesterol) [which causes blockages in coronary arteries that may lead to atherosclerosis and heart attacks]
  • May block the formation of nitrosamines [carcinogens formed in the stomach from nitrites consumed in the diet]
  • May protect against the development of cancers by enhancing immune function (and from detox since it's an antioxidant)
  • Prevents breakdown of body tissues
  • Protects vitamin A and essential fatty acids from oxidation in the body cells
  • Synthesis and maintenance of red blood cells and their constituents

E -
VITAMIN E DOSAGE: see globalherbalsupplies


E - FOOD SOURCES
  • Avocados
  • Carrots
  • Cheese, especially Parmesan, Cheddar
  • Chickpeas
  • Egg yolk (The yellow, you might as well eat the whole thing. Cholesterol is vital to make your hormones, the liquids that your vital organs use to communicate. The way to detect the bad one is with the triglycerides… and that’s from SUGAR! And THAT’S what makes you fat too! Along with toxins!)
  • Fats and oils (YES! Fat soluble vitamins need fat to be absorbed! But don't fry them until they're as black as death. Use quality ones like avocadoes, nuts, olive… none of that soy and canola (real name: RAPE seed!) and corn oil nonsense, especially not hydrogenated! A chemical that can make fat thicker will harden your arteries and fatty brain!!!)
  • Green leafy vegetables - spinach, brussel sprouts
  • Vegetable oil
  • Legumes
  • Margarine (Don't eat that junk, vegetable oils are supposed to be liquid. The chemicals they put in to imitate butter make it worst to your health. Eating vegetables is better; and so is butter.)
  • Meats/poultry/fish
  • Nuts and nut oils
  • Oatmeal
  • Olives
  • Parsnips
  • Red peppers
  • Seeds
  • Soy products and soya beans (Don't eat that junk. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones)
  • Sweet corn (Don't eat that junk. It's indigestible)
  • Sweet potatoes (Their noodles are way tastier than wheat! I don’t eat grains anymore.)
  • Tomatoes (The acidity can cause acne)
  • Watercress
  • Wheat germ (If it's a green, maybe)
Foods that contain small amounts of vitamin E, but are not considered good food sources, can contribute significant amounts of vitamin E to an individual's diet if these foods are eaten often or in large amounts. For a list see globalherbalsupplies.


E - USED FOR

Protects against the ill effects of:
  • Smog
  • Smoking
  • Sun
Cataracts:
They are growths on the lens of the eye that cloud vision. They increase the risk of disability and blindness in aging adults. Antioxidants such as Vitamin E may help prevent or delay cataract growth. Smoking is a major risk factor for developing cataracts.


E - INTERNALLY
  • Eases symptoms of bee stings
  • Enhances sexual performance
  • Heals burns and wounds
  • Improves muscle strength, stamina and athletic performance
  • Lowers risk of heart disease
  • Strengthens the immune system to assist in dealing with illnesses associated with old age

  • Helps:
    • Anemia
      (It's a cause of heart failure, see wikipedia. Not being able to create the red blood cells to carry oxygen to the brain can cause such confusion and distress that it can even lead to psychosis.)
    • Overcome infertility
    • Reduce the size of cysts in women with fibrocystic breast disease
    • Relieve symptoms of muscular dystrophy
    • People with atherosclerosis (or a very high risk of developing it)
  • Prevents (helpful):
    • Certain cancers ( prostate, breast, colon cancers)
    • Growth of tumors
    • Eye and lung problems in underweight or premature infants
    • Hair loss
    • Miscarriage
    • Coronary heart disease (or delay)
    • Slows down heart degeneration
    • The formation of blood clots
    • Coronary artery disease in women
    • Vitamin E deficiency in premature or low birth weight babies
  • Used for:
    • Liver spots on hands
    • Treatment of acne
    • Assists in the treatment of premenstrual tension where symptoms are associated with:
      • Breast tenderness
      • Water retention
  • Promotes:
    • Normal growth and development
    • normal red blood cell formation
  • Protects:
    • Lungs against air pollution
    • Red blood cells from disintegrating
    • Stabilizes and protects membranes against free radical damage
  • Relieves:
    • angina
    • circulatory problems of lower extremities
    • 'Restless Legs' syndrome
    • some symptoms of sickle-cell anemia.
      (It's a cause of heart failure, see wikipedia. Not being able to create the red blood cells to carry oxygen to the brain can cause such confusion and distress that it can even lead to psychosis.)
    • symptoms of menopause
Caution: Sometimes Vitamin E can cause:
  • Abdominal pain
  • Blurred vision
  • Breast enlargement
  • Dizziness
  • Diarrhea
  • Influenza-like symptoms
  • Headache
  • Nausea
  • Tiredness
  • Weakness
Discontinue Vitamin E should any of the above occur.


E - EXTERNALLY
  • Decreases scarring
  • Eases bursitis
  • Eases symptoms of bee stings
  • Heals burns and wounds
  • Helps prevents hair loss
  • Helps relieve symptoms of muscular dystrophy
  • Is used in the treatment of acne
  • Is used for liver spots on hands
  • Prevents aging of the skin by protecting tissue against oxidation
  • Reduces diaper rash
  • Relieves circulatory problems of lower extremities
Soothes and protects tissues of the:
  • Breast
  • Calf muscle
  • Eye
  • Liver
  • Skin
And is used in many skin ointments, salves and creams.

Caution: Sometimes topical application can cause minor irritation


E - WHO SHOULD TAKE VITAMIN E?
  • Anyone with dietary intake problems or increased nutritional requirements
  • Individuals who cannot absorb fat*, such as in Crohn’s disease or Abetalipoproteinemia (a rare disorder)
  • People over over 55 years (especially women)
  • People suffering from drug or alcohol abuse
  • People with hyperthyroidism
  • People under excess stress
  • People who have a chronic wasting illness
  • Severe burns or injuries victims
  • Those who have recently undergone surgery (especially to remove part of the gastrointestinal tract)
Do not take Vitamin E if you have:
  • An allergic reaction to Vitamin E
  • Bleeding or clotting problems
  • Cystic fibrosis (unless under strict professional guidance)
  • Intestinal problems
  • Iron-deficiency anemia
    (It helps make red blood cells but lowers the absorption of iron supplements. But Iron anemia is more likely caused by a lack of vitamin C, necessary to absorb it, and adding more iron won’t do much good anyway. So eat greens and nuts; you’ll get E, C, and iron too! Balance is the key.)
  • Liver disease
  • Overactive thyroid
E - SYMPTOMS OF DEFICIENCY

E - In Adults:
  • Apathy
  • Deposits of brown fat in body organs
  • Chest pain
  • Inability to concentrate
  • Increase in blood pressure with palpitations of the heart
  • Indigestion
  • Irritability
  • Lethargy
  • Loss of libido
  • Muscle weakness
  • Neurological problems due to poor nerve activity
  • No interest in physical activity
  • No vitality
  • Premature aging
Vitamin E supplements may be necessary for:
  • Individuals who cannot absorb fat, such as in Crohn’s disease or Abetalipoproteinemia (a rare disorder)
  • Individuals who have had part or all of their stomach removed
In these conditions symptoms of inability to absorb fat can be:
  • Chronic diarrhea
  • Degeneration of the retina which can result in blindness
  • Greasy stools
  • Muscle weakness
  • Poor transmission of nerve impulses
E - In Premature Babies, Infants and Children:
  • Edema (water retention)
  • Hemolytic Anemia
  • Irritability
Deficiency can be caused by:
  • Cirrhosis of the liver
  • Alcoholism
  • Gastric or intestinal surgery
  • Inefficient absorption of fats due to intestinal or pancreatic disease
  • Premature, very low birth weight infants (weighing less than 1500 grams [3 1/2 pounds])
  • Rare disorders of fat metabolism
and
  • Celiac Disease
  • Cystic fibrosis
  • Excessive intake of mineral oils, such as paraffin
  • Excessive intake of polyunsaturated fats
  • Excessive oxygen inhalation
  • Fat metabolism disorders
  • Obstructive jaundice
  • Tropical sprue
Diagnostic of deficiency:

A red blood cell fragility test is carried out and blood tocopherol levels are determined. If there is excess creatine in the urine muscle breakdown is indicated.


E - SYMPTOMS OF TOXICITY

Very high doses of Vitamin E (over 800 units/day) causes:
  • Altered immune responses
  • Altered metabolism of thyroid, pituitary and adrenal hormones
  • Impaired sex functions
  • Increased risk of blood clots
Caution: should any of the above occur:
  • Consult your health practitioner
  • Discontinue Vitamin E
E - INTERACTIONS WITH OTHER SUBSTANCES
  • Tobacco:
    Decreases absorption, so smokers may require supplemental Vitamin E
  • Chronic alcoholism:
    Depletes Vitamin E stores in liver
  • Iron supplements:
    Decrease Vitamin E effect in healthy people. The opposite is also true.
  • Anti-coagulants, coumarin- or indandione-type (blood thinners):
    Increase spontaneous or hidden bleeding.
Decrease absorbtion of vitamin E:
  • Antacids
  • Cholestyramine
  • Colestipol
  • Mineral oils
  • Sucralfate
Vitamin E:
  • Decreases effect of iron supplement in people with iron-deficiency anemia.
    (It helps make red blood cells but lowers the absorption of iron supplements. But Iron anemia is more likely caused by a lack of vitamin C, necessary to absorb it, and adding more iron won’t do much good anyway. So eat greens and nuts; you’ll get E, C, and iron too! Balance is the key.)
  • Maintains the biological integrity, facilitates absorption, storage and utilization of Vitamin A and reduces potential toxicity of Vitamin A
  • Works well combined with other antioxidants, such as Vitamin C and Selenium.
Excessive doses of Vitamin E:
  • Causes Vitamin A depletion

E -
DESTROYED BY
  • Freezing
  • Extreme heat
Can be lost from foods during:
  • Cooking
  • Preparation
  • Processing: Use whole-grain flours
  • Storage
To store properly:
  • Do not freeze
  • Do not store in bathroom medicine cabinet as heat and moisture may alter the chemical action of Vitamin E.
  • Store in a cool, dry area away from direct light.
  • Store safely out of reach of children.
  • Store foods in airtight containers and avoid exposing them to light

Back to list ^


Vitamin K

Best known for its role in helping blood clot, to coagulate properly and prevent excessive bleeding. The "K" comes from its German name "Koagulationsvitamin".

K1 is a fat soluble vitamin derived from alfalfa oil (2-mehtl-3-phytyl-1,4-naphthoquinone). Also known as Phytomenadione, Phylloquinone, Phytylmenaquinone. The term vitamin K2 includes a group of related natural compounds, menaquinones, differing in the number of isoprene units in the side chain and in their degree of unsaturation. It was isolated from alfalfa in 1935 by Dr. Henrik Dam.

K - FUNCTION
  • Aids in reducing excessive menstrual flow
  • Aids the absorption of calcium in bone
  • Essential for normal liver functioning
  • Essential for synthesis of four proteins that act in coagulation
  • Important in maintaining vitality and longevity
  • Necessary for formation of prothrombin which is required for effective blood clotting
  • Involved in electron transport mechanism and oxdative phosphorylation
K - FOOD SOURCES
  • Alfalfa
  • Blackstrap molasses
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Cereals
  • Cow's milk (Pasteurization destroys the enzymes necessary to digest it.)
  • Egg yolks (The yellow, you might as well eat the whole thing)
  • Fish liver oils
  • Green plants, such as lettuce
  • Kelp (Sea vegetable, weed)
  • Leafy green vegetables, such as cabbage, spinach
  • Meats, such as pig and beef liver
  • Peas
  • Polyunsaturated oils
  • Turnips
  • Soybean (Don't eat that junk. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones)
  • Potatoes
  • String beans
  • Yogurt (Make sure it’s probiotic bio; otherwise it’s candy not dairy)
K - INCREASED INTAKES NEEDED
  • After prolonged paraffin ingestion
  • For those with biliary obstructions
  • For those with liver disease
  • If taking antibiotics for long duration
  • If you have a malabsorption disease
  • In newborn babies
  • In overdose of anticoagulant drugs, such as Warfarin, Dicoumarol, which neutralize the effect of Vitamin K
K - USED FOR
  • anticoagulant drug overdose
  • reduces excessive menstral flow
  • essential for blood clotting/haemorrhage and bleeding
  • hemorrhagic disease in newborn babies
  • inhibiting some cancer tumors
  • overcoming inability to absorb vitamins
  • overcoming effects of antibiotics on intestinal bacteria
  • protection against osteoporosis
K - DESTROYED BY
  • Acids
  • Alkalis
  • Commercial processing
  • Light and ultra-violet irradiation
  • Oxidizing agents
K - SYMPTOMS OF DEFICIENCY
  • Excessive bleeding and hemorrhage
In babies:
  • Bleeding from the stomach, intestines, umbilical cord site
K - DEFICIENCY CAUSED BY

In Babies:
  • Low levels in human breast milk
  • Poor transfer across placenta
  • Sterile intestine with no bacteria
In Adults:
  • As a consequence of sprue
    (a chronic disease, occurring chiefly in the tropics, resulting from malabsorption of nutrients from the small intestine and characterized by diarrhea, ulceration of the mucous membrane of the digestive tract, and a smooth, shining tongue; psilosis.)
  • Celiac's Disease
    (a hereditary digestive disorder involving intolerance to gluten, usually occurring in young children, characterized by marked abdominal distention, malnutrition, wasting, and the passage of large, fatty, malodorous stools.
    Gluten causes inflammation that destroys the lining of the small intestine, which causes malabsorbtion and nutritional deficiencies.)
  • Destruction of intestinal bacteria by antibiotics
  • Lack of bile salts
  • Liver conditions, such as viral hepatitis
  • Surgical removal of intestines
  • Prolonged ingestion of liquid paraffin
K - DEFICIENCY LEADS TO
  • Inability of blood to coagulate
K - SYMPTOMS OF TOXICITY
  • None reported
Back to list ^


Calcium


The most abundant mineral in the human body. Most of the other minerals are mostly in the blood. But calcium is in the blood as well as all the other body fluids and most importantly in the bones where it is responsible for 60% of their composition.

From ask:

"Calcium is needed for so many different functions in the body, from bones, to blood clotting, your muscles etc. People often think of bones as a static piece of the body, where very little change occurs, but that is a totally incorrect perception. Bone is a dynamic part of the body and calcium is constantly flowing into, and out of it.

Calcium is needed for the formation and maintenance of bones, the development of teeth and healthy gums. It is necessary for blood clotting, stabilizes many body functions and is thought to assist in bowel cancer.

It has a natural calming and tranquilizing effect and is necessary for maintaining a regular heartbeat and the transmission of nerve impulses. It helps with lowering cholesterol, muscular growth, the prevention of muscle cramps and normal blood clotting.

Furthermore it also helps with protein structuring in DNA and RNA. It provides energy, breaks down fats, maintains proper cell membrane permeability, aids in neuromuscular activity and helps to keep the skin healthy. Calcium also stops lead from being absorbed into bone."


Vitamin D3 is required to absorb calcium, and it needs to be balanced with magnesium, which is often overlooked and the true deficiency. Calcium contracts muscle and magnesium relaxes them. While calcium is required for bones, osteoporosis has more complex causes: The acidic substances, from animal proteins (even in dairy) and acidic chemicals, erodes the alkaline bones. They are sacrificed to keep your blood neutral to avoid damaging your vital organs. Osteoporosis can also be caused by a deficiency of magnesium and even vitamin C, which is required to make collagen, the glue that sticks minerals together to form the bones. But of course you need calcium too!

Calcium - FUNCTION
  • Assists in blood clotting, muscle contraction and nerve transmission
  • Needed for muscle growth
  • Essential for developing and maintaining healthy bones and teeth
  • Essential for rhythmic heart action and the transmission of nerve impulses
  • Helps in normalizing blood clotting
  • Helps prevent bone loss associated with osteoporosis
  • Helps reduce risk of osteoporosis
Calcium - FOOD SOURCE
  • Bone meal with Vitamin D (Bone soup is delicious)
  • Green vegetables
  • Milk and milk products, such as yogurt and cheese
    (Milk pasteurization destroys the enzymes necessary to digest it.)
    (Make sure the yogurt is probiotic bio; otherwise it’s candy not dairy)
  • Peanuts
  • Salmon, Sardines
  • Soybeans (Don't eat that junk. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones)
  • Whole grains and unrefined cereals (It destroys the gut and your very ability to absorb food!)
  • Beans
  • Nuts
  • Molasses
  • Fruits
Calcium - EFFECTIVE WITH
  • Iron
  • Magnesium
  • Manganese
  • Phosphorus
  • Vitamin A
  • Vitamin C
  • Vitamin D
Calcium - DOSAGE

The dosage underneath is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.

1,000 mg per day for people aged 19-50 years 1,200 mg per day for people over the age of 51 years.

The maximum level of calcium is 2.5 g/day. It is also recommended one to two parts of calcium and phosphorus to one part of magnesium.


Calcium - SYMPTOMS OF DEFICIENCY

Prolonged bone re-absorption from chronic dietary deficiency results in osteoporosis from either too little bone mass accumulation during growth or higher rate of bone loss at menopause. Dietary calcium deficiency also has been associated with increased risk of hypertension, and colon cancer.

When it is in short supply, a variety of symptoms such as:
  • Aching joints
  • Eczema
  • Elevated blood cholesterol
  • Heart palpitations
  • Brittle nails
  • Hypertension (high blood pressure)
  • Insomnia can become evident
  • Muscle cramps
  • Nervousness
  • Numbness in the arms and legs
  • Rheumatoid arthritis
  • Convulsions
  • Depression and delusions
Calcium - SYMPTOMS OF TOXICITY

Excess calcium supplementation has been associated with some mineral imbalances such as zinc, but combined with a magnesium deficiency it may cause deposits to form in your kidneys, which could cause kidney stones.


Calcium - WHEN MORE MAY BE REQUIRED

More calcium may be needed if you suffer from osteoporosis, are lacking in Vitamin D, if you have a gum disease or eat processed foods, ingest excess protein, fat, sugar or caffeine, salt or fizzy soda drinks.

Drinking bottled water with a low mineral content could require more dietary calcium and so may the consumption of alcohol, taking a birth control pill, diuretic (water pill) antacids or if you are on hormone replacement therapy.


Calcium - ENEMY OF CALCIUM

It needs to be in balance with other minerals.

The body needs to have a pH slightly alkaline (except in the stomach) and the closer the pH is to 7.35 - 7.45, the higher you’re level of health and well being and your ability to resist states of disease and the onset of symptomologies. From relfe.

(Anything acidic could build up to turn your blood to battery acid and be corrosive for your organs. To avoid this, alkalis such as calcium and magnesium are used to cancel it out and restore balance. If not enough is provided in the diet, the body is forced to sacrifice its needed storages, which cause diseases: the bones (osteoporosis) and the teeth (cavities). You can't get away with bad nutrition by brushing your teeth more. You can't brush your bones either.)

Phosphorus, sodium, alcohol, coffee and white flour aids the loss of calcium from the body, while too much protein, fat and sugars can have a negative effect with the absorption thereof. Tetracycline and calcium bond together which impairs the absorption of both.

Women have particularly high Calcium requirements throughout life with pregnancy, breastfeeding and menopause placing extra demands on Calcium stores within the body. Insufficient Calcium intake and absorption can lead to muscular problems and the development of porous and brittle bones and consequent bone breakage. Because Calcium and Magnesium are important in muscle contraction and relaxation, they may prove beneficial in the treatment of elevated blood pressure and muscle cramps.

In supplements look for:
  • Contains more than calcium but also its co-factors such as Vitamin D (The D3 is absorbed and stored better), Magnesium, Manganese and Zinc to improve the absorption of Calcium by the body.
  • Calcium citrate has a particularly high rate of absorption, even in people with reduced stomach acid production such as the elderly and vegetarians.
  • One with "high potency" (It means one that contain 100 percent or more of the daily recommended allowances. Be careful to balance it with other minerals and to avoid overdoses.)

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Magnesium

Note: globalherbalsupplies mixed information about "Magnesium" with "Manganese" in their page, but it's not the same thing. The first is a mineral, the second a trace element. I'll do my best to separate the facts and build the information with other sources.

I highly recommend you to read my sources, especially the one in bold:
  • "Are you at risk for Magnesium deficiency?" at calmnatural.
  • "Symptoms of Low Magnesium" at ancient-minerals.
  • "Suicide, Depression and Magnesium Deficiency" at ezinearticles by Mervyn Penny. He also wrote:
  • "Curing your hyperactive child at home" at ezinearticles.
  • "Magnesium: The Fourth Most Abundant Mineral" at lifesciencepharmacy.
  • "Information and Facts about Magnesium" at neovitin.

  • More info at healthaliciousness: Top 10 Foods Highest in Magnesium. Lists of high magnesium foods by nutrient density, magnesium rich foods, vegetables high in magnesium, and fruits high in magnesium. Health benefits of magnesium. High risk groups for a magnesium deficiency.
Magnesium - FACTS

Magnesium is the fourth most abundant mineral and the #1 deficiency.

It is critical in over 350 essential biochemical reactions in the body including digestion, energy production, muscle function, bone formation, creation of new cells, activation of B vitamins, relaxation of muscles, and also assists in the proper functioning of the heart, kidneys, adrenals, brain and nervous system.

Approximately half of the total body magnesium is found in bone, and the other half is found predominantly in cells of tissues and organs in the body. Very little is actually found in the blood. (It makes the deficiency unlikely to be detected with a blood test.)

From drskantze:
Magnesium is necessary for the release of PTH (Para Thyroid Hormone) and for the action of the hormone on its target tissues. The most common clinical presentations of hypomagnesemia are caused by associated hypocalcemia (low calcium, due to interference with the secretion and action of PTH) and hypokalemia (low potassium, due to an inability of the kidney to preserve potassium).
Magnesium inhibit calcium entry into nerve terminal. Severe magnesium depletion leads to tonic-clonic convulsions (seizures). Restless legs are often caused by a deficiency of magnesium, try 250 - 500 mg before bedtime.


Magnesium - FUNCTION
  • Necessary for over 300 biochemical reactions
  • Activation of nearly 100 enzymes (more than both Iron and Zinc combined), including enzymes involved in the body's use of glucose and insulin secretion.
  • Needed for proper functioning of nerves and muscles
  • Healthy maintenance of bones, it keeps them strong
  • Helps with metabolism: protein synthesis, absorption of calcium, vitamin C, sodium, potassium; B vitamins like B1, biotin and choline, also carbohydrates and fats.
  • Used in the manufacture of fat, sex hormones and breast milk in females
  • Assist with cramps and menstrual pains
  • Prevent hormonal imbalance leading to premenstrual syndrome (PMS); dysmenorrhoea (cramping pain during menses); infertility; premature contractions, preeclampsia and eclampsia in pregnancy.
  • Promotes normal blood pressure
  • Arteries: protects the arterial lining from the stress of sudden blood pressure changes
  • Regulates heart rhythm. Can prevent heart attacks
  • Helps regulate blood sugar levels (hypoglycemia and diabetes)
  • Support a healthy immune system
  • Prevents kidney stones
  • Help neutralize free radicals
  • Needed by the adrenal glands that help us handle stress with its adrenalin, and hundreds of other functions. They affect the thyroid, pancreas, kidneys and many others that have their own many functions.
Magnesium - FOOD SOURCES
  • Dry beans & peas
  • Dark green vegetables
    (Like broccoli, spinach and sea vegetables: nori the algae in sushi and kelp, they are highly nutritious and great for the thyroid.)
  • Nuts (almonds!)
  • Dried figs and apricots
  • Lemons
  • Seeds
  • Corn (Don't eat that junk. It's indigestible)
  • Soy products (Don't eat that junk. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones)
  • Whole grain foods
  • Avocados
  • Eggs
  • Brown rice
  • Spices
  • Tea & Coffee (Don't. The caffeine will make you more nervous instead to get the soothing effect of magnesium)
Top 10 foods highest in Magnesium from healthaliciousness:
  • 1 - Bran (Rice, Wheat, and Oat)
    Buckwheat is safe because it's technically a fruit. But I don't recommend grains, they're hard to digest and can damage the gut. Also they're often refined to the point of containing nothing but sugar and chemicals.
  • 2 - Herbs (Coriander, chives, spearmint, sage, basil and Savory.)
    Why use them dry when you can enjoy them fresh, juicy and green.
  • 3 - Squash, Pumpkin, and Watermelon Seeds
    Natural and dry for snacks, roasted from the vegetables, or left soft in your mixed vegetables.
  • 4 - Cacao seeds (Cocoa powder, Dark Chocolate)
    Chocolate is just sugar and crass unless very dark. Cocoa powder can have suspicious additives. Buy cacao seeds and make your own. But the caffeine in it would rob you of the calming benefits.
  • 5 - Flax, Sesame Seeds, and Sesame Butter (Tahini)
    Flax is great for omega 3, when you don't get allergic rashes from it.
  • 6 - Brazil Nuts.
    Possibly the largest of all nuts, they are also very high in selenium, so should be eaten moderately.
  • 7 - Sunflower Seeds. #1 source of vitamin E, and a good source of thiamin.
  • 8 - Almonds and Cashews (Mixed nuts, Pine Nuts)
    Even if lower in the list, natural unsalted almonds are my must have. A pinch here and there keeps my blood sugar steady and therefore my emotions.
  • 9 - Molasses
    A good substitute for refined sugar in cakes and breads. (But don't eat that junk either way. Especially not artificial sugar. Tastes are more various and flavorful when you give up focussing only on sugary.)
  • 10 - Dry Roasted Soybeans (Edamame)
    (Don't eat that junk. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones)
Magnesium - EFFECTIVE WITH

This mineral is not easily absorbed in the body unless attached to another substance. The process of attachment is also known as chelating. The different forms of magnesium have different properties, including differences in absorption.
  • Calcium
  • Vitamin A
  • Phosphorus
  • Vitamin B6, B1
  • Vitamin C
  • Vitamin D
  • Vitamin E
Magnesium - DOSAGE
  • Adult males is 420mg per day
  • Non-pregnant females, 320mg per day
The dosage is the Recommended Daily Allowance (RDA), but be aware that it's the minimum required per day. To ward off serious deficiency and for therapeutic use, the dosage is usually increased considerably, but the toxicity level must be kept in mind.

Foods only supply a small portion of this requirement. It's possible to get enough magnesium this way but many do not. Examples:
1 ounce of dry roasted almonds: 80mg.
1/2 cup of spinach: 78 mg.

According to Dr James L. Wilson's book "Adrenal fatigue, the 21st century stress syndrome", the therapeutic dose is: 400mg of magnesium citrate.

More information for children and adults at: ods.od.nih.gov

(Possible side effect of magnesium supplement: a rare, brief and very pleasurable euphoria. It’s probably a reward mechanism from the brain, to encourage you to continue to relieve the agony that can cause a deficiency. You can take high doses for health, but do not overdose if it makes you sick, that's not funny. Magnesium brings a general sensation of well being and inner peace, that’s already great enough. But feel free to enjoy the euphoria if it occurs naturally~ I do sometimes, when I feel the need for more and take a 250mg extra to my usual 166mg Mg, twice a day, so it's 332mg. It's in a complex with calcium and zinc, with D3 on the side. I rarely go higher than Dr Wilson's recommendation.)

Magnesium - TYPES

There are 11 types of magnesium available.
  • Oxide. High levels of concentration, but poorer levels of bioavailability (4%). Used as laxative and relief for acid reflux
  • Citrate. From the magnesium salt of citric acid. Low concentration, but high bioavailability (90%+). Used to induce bowel movements and prevent kidney stones.
  • Orotate. The most effective type. Can penetrate cell membranes, enabling the effective delivery of the magnesium ion to the innermost layers of mitochondria, or energy pumps in the cells.
  • Chloride. Moderate concentration and high bioavailability compared to Oxide, but not as good as Citrate or Orotate. This magnesium Chloride, as well as Lactate, Sulfate, and Carbonate, are not commonly used as oral supplements.
  • Glycinate, Malate, and Taurate. The forms of magnesium with higher levels of bioavailability that are most commonly used orally. Not as bioavailable as the other magnesium supplements previously mentioned, but are generally the most popular, which may be due to their availability and price of raw material.
Magnesium - HELPFUL FOR
  • Muscle cramps and pains (even fibromyalgia), it's a natural muscle relaxant.
  • Premenstrual syndrome, menstrual cramps (Menorrhagia)
  • Prevention of Osteoporosis (as much as Calcium)
  • High blood pressure
  • Prevent heart attacks and reduce their complications
  • Kidney stones
  • Diabetes
  • ADHD, hyperactivity
  • Calming effect on anxiety symptoms and stress levels.
  • Depression
  • Insomnia. Magnesium promotes rapid and uninterrupted sleep, waking tiredness disappears, and anxiety and tension diminish during the day. It improves sleep by decreasing the release of cortisol by the adrenal glands, the stress hormone that causes sleep disruption.
  • Migraine headaches
  • Adrenal fatigue
  • Better energy levels
  • Better handling of emotions
  • Rapidly cycling bipolar affective-disorders
  • Relieves chronic fatigue syndrome (CFS)
  • Surgery: patients infused with magnesium both during and following surgery required significantly less pain medication and reported less anxiety.
  • Prevents sudden infant death syndrome (SIDS)
    (In the prone sleeping position, it takes more muscle strength to lift the extra body weight on top of the lungs (they're in the front) and fill them with air. Since magnesium is necessary for muscles, and deficiency cause weakness, some may not have enough strength...)
  • (Sleep apnea is therefore logical to add. It’s a temporary suspension and inability to breathe, occurring in some newborns (infant apnea) and in some adults during sleep (sleep apnea). Also, dehydration makes the tongue and throat stick and can shut the air way. I have to get up to drink during the night, especially since breathing with my nose is difficult if I have pressure on my cheeks, but I can’t sleep on my back. So breathing with my mouth dries it.)
Magnesium - INCREASED INTAKE NEEDED
  • Breast-feeding
  • Taking a calcium or phosphorous supplement
Magnesium - DESTROYED BY

Lost in milling and absorption is also negatively influenced in the presence of large amounts of calcium, phosphorous, zinc, cobalt and soy protein. Magnesium is depleted in the soil by extensive use of chemical fertilizers or too much lime, and food grown in such soil will have a low content.

(The pesticides are a poison for all forms of life and damage the plants; they seem unharmed after using their reserves of magnesium to heal themselves, but leaving little for us, along with poison residue...)

From livestrong:

Cooking of foods cannot destroy magnesium or other minerals, but minerals can leach from foods into cooking water, though the actual mineral isn't destroyed.

(Make sure to make a soup, it actually helps you to absorb vitamin and minerals even better.)


Magnesium - SYMPTOMS OF DEFICIENCY

Facts:
  • Magnesium deficiency not only exists but is common
  • Although it is common, it is often undetected
  • Chronic deficiency can produce long-term damage and can be fatal
  • The manifestations of the deficiency are many and varied
The classic physical signs of low magnesium are:
  • Neurological:
    • Behavioral disturbances
    • Irritability and anxiety
    • Lethargy
    • Impaired memory and cognitive function
    • Anorexia or loss of appetite
    • Nausea and vomiting
    • Seizures
  • Muscular:
    • Weakness
    • Muscle spasms (tetany)
    • Tics
    • Muscle cramps
    • Hyperactive reflexes
    • Impaired muscle coordination (ataxia)
    • Tremors, trembling
    • Involuntary eye movements and vertigo
    • Difficulty swallowing
  • Metabolic:
    • Increased intracellular calcium
    • Hyperglycemia
    • Calcium deficiency
    • Potassium deficiency
  • Cardiovascular:
    • Irregular or rapid heartbeat (palpitations)
    • Coronary spasms
  • Among children:
    • Growth retardation or “failure to thrive”

Magnesium - Symptoms elaborated in details at calmnatural, mixed with a resume of "Suicide, Depression and Magnesium Deficiency" from ezinearticles:
  • Muscle Tension, Spasms and Cramps
    Irritating little twitches in the eyelid or painful muscle cramping that wakes you up in the night are usually the first sign of magnesium deficiency. It's needed for proper muscle relaxation and contraction, so excessive muscle tension (resulting in spasms, tics and restlessness) could signal a deficiency.
  • Low Energy
    Individuals with low magnesium levels need more energy and more oxygen to do low-level activities. Therefore they tire more quickly and their heart rates increase.
  • Fatigue
    When we are magnesium deficient, our bodily functions slow down at the cellular level causing the body to become sluggish until, eventually fatigue sets in.
  • Weakness
    Muscle strength is seriously impaired in the young.
  • Hormonal Imbalances
    • Premenstrual syndrome (PMS)
      (abdominal bloating, breast tenderness, headache, fatigue, irritability, anxiety and depression that occur two to seven days before the onset of menstruation.) In most cases there are patterns of hormone imbalance that magnesium deficiency may trigger or cause. You may benefit from magnesium, calcium and vitamins D (to absorb calcium, D3 is the best), and E.
    • Dysmenorrhoea (cramping pain during menses)
    • Infertility
    • Premature contractions, preeclampsia and eclampsia in pregnancy.
    • Erectile dysfunction
  • Inability to Sleep, or waking up in the night with muscle spasms, cramps and stuffiness.
  • Weakening of the Bones (Osteoporosis)
  • Overactive nervous system (nervousness and worst):
    Magnesium is essential for its proper functioning. Without adequate amounts in the synaptic gap between nerve cells, to control the rate of neuron firing, the nerve cells cannot give or receive messages, and sensitivity to stimulation of all kinds is heightened. Magnesium supplements have a sedative effect on the nervous system and provide relief:
    • Noises seem excessively loud
    • Lights can appear to be too bright
    • Emotional reactions will be exaggerated
    • The affected person will generally be on edge
    • The brain may also be too stimulated to sleep
    • Epileptic seizures
  • Mental & behavioral:
    • Depression
    • Anxiety
    • ADHD
    • Restlessness
    • Irritability
    • Rapidly cycling bipolar affective-disorders
    • Suicidal ideation or actions
    • Increased sensitivity to stress (The adrenal glands handles it and they need magnesium, along with many others like B vitamins, C, calcium with D3 to absorb it.)
  • Kidney Stones
  • Cardiovascular:
    • Hypertension
    • Abnormal Heart Rhythm
    • Cardiovascular disease
  • Brain:
    • Migraine
    • Headaches
    • Seizures
  • Compromised immune system (with secondary problems as a result)
  • Vitamin K deficiency
  • Certain form of allergy
    They can affect the skin (dermatitis), brain (brain allergies), lungs...
  • Asthma, difficulty breathing.
Magnesium - DEFICIENCY LEADS TO

Conditions related to overt hypomagnesemia (clinically low serum magnesium), they represent possible indicators of chronic latent magnesium deficiency:
  • Depression
  • Chronic fatigue syndrome (CFS)
  • ADHD
  • Epilepsy
    Clinical and experimental investigations have shown that, although magnesium deficiency as a cause of epilepsy is uncommon, its recognition and correction may prove life-saving.
  • Parkinson’s disease
  • Sleep problems
  • Migraine
  • Cluster headaches
  • Osteoporosis
    Bones become increasingly porous, brittle, and subject to fracture, owing to loss of calcium and other mineral components, sometimes resulting in pain, decreased height, and skeletal deformities. (They look like they have holes in them...)
  • Hormonal imbalance leading to premenstrual syndrome (PMS); dysmenorrhoea (cramping pain during menses); infertility; premature contractions, preeclampsia and eclampsia in pregnancy.
  • Chest pain (angina)
  • Cardiac arrhythmias
  • Heart attacks with increased complications.
  • Coronary artery disease and atherosclerosis
  • Hypertension
  • Type II diabetes
  • Asthma
  • Sudden infant death syndrome (SIDS)
    (In the prone sleeping position, it takes more muscle strenght to lift the extra body weight on top of the lungs (they're in the front) and fill them with air. Since magnesium is necessary for muscles, and deficiency cause weakness, some may not have enough strenght...)
  • (Sleep apnea is therefore logical to add. It’s a temporary suspension and inability to breathe, occurring in some newborns (infant apnea) and in some adults during sleep (sleep apnea). Also, dehydration makes the tongue and throat stick and can shut the air way. I have to get up to drink during the night, especially since breathing with my nose is difficult if I have pressure on my cheeks, but I can’t sleep on my back. So breathing with my mouth dries it.)
  • Some forms of cancer
From wikipedia:

Symptoms of magnesium deficiency include:
  • Hyperexcitability ((as seen in hyperactive children and anxious people...))
  • Muscular symptoms (cramps, tremor, fasciculations, spasms, tetany, weakness)
  • Fatigue
  • Loss of appetite
  • Apathy
  • Confusion
  • Insomnia
  • Irritability ((logical with hyperexcitability of nerves and senses... everything feels overwhelming and hurtful, causing a defensive hostility towards the source of stimuli.)
  • Poor memory and reduced ability to learn.
Moderate to severe magnesium deficiency can cause:
  • Tingling or numbness
  • Heart changes
  • Rapid heartbeat
  • Continued muscle contractions
  • Nausea
  • Vomiting
  • Personality changes
  • Delirium
  • Hallucinations
  • Low calcium levels
  • Low serum potassium levels
  • Retention of sodium ((perhaps the real cause of high blood pressure))
  • Low circulating levels of parathyroid hormone (PTH)
  • Potentially death from heart failure.
  • Magnesium plays an important role in carbohydrate metabolism and its deficiency may worsen insulin resistance, a condition that often precedes diabetes, or may be a consequence of insulin resistance.
((I knew that serotonin is made in the gut with magnesium, but if it causes hallucinations it's all the more important. If the eye muscles have spasms it can create the effect that things are moving, and the brain make the wrong guess, confusing an internal cause as an external one. It’s perfectly normal in the circumstances, and proper nutrition would be even saner.))


Magnesium - SYMPTOMS OF TOXICITY

From livestrong :
  • Gastrointestinal effects:
    • Diarrhea
    • Stomach upset
    • Nausea
    • Vomiting
    • Loss their appetite
    • Unintentional weight loss if the toxicity is left untreated
  • Cardiovascular Effects:
    • Hypotension, a severe drops in blood pressure
    • Slow heartbeat
    • Arrhythmias, which are erratic heart rhythms
    • Cardiac arrest, heart might stop beating at very high doses
  • Muscular:
    • Muscle weakness
    • Difficulty breathing
  • Mental status:
    • Confusion
    • Lethargy
  • Kidney Damage:
    They help filter the blood. Too much strains and damages them. If they are already weakened by kidney disease or alcoholism, they cannot remove magnesium from the blood as effectively as healthy kidneys, and can increase the risk of magnesium toxicity.
  • Minerals imbalances:
    Elevated magnesium levels can throw off the balance of other minerals in the body, especially calcium, which can cause additional symptoms (see calcium).
  • Coma or death. In extreme cases, long-term magnesium toxicity.
(I still think that it's better to risk taking too much magnesium than not enough, how hard can it be to know that you've reached your needs, when all you need to notice is soft stools? But it's way too easy and common to blame the devastating effects of its accumulated deficiency on aging or bad genetics; or even emotions and personality. Why suffer when the answer can be as simple as a pinch of almonds and some Epsom salt in your bath~)


Magnesium - READ MORE

Magnesium is vital and is the real cause of many physical and especially so called psychiatric problems. But it's either unknown or dismissed. You can't talk your way out of a deficiency in therapy, and you can't relieve the distress that causes an unfulfilled need with dangerous psychiatric drugs that often have the side effect that it's supposed to treat and worst! I cannot say it better than this amazing article:


"Suicide, Depression and Magnesium Deficiency"
at ezinearticles by Mervyn Penny.

Most approaches to the problem of "Suicidal Thoughts" center around counseling, followed by drug treatment. I do not believe that either path would have much significant effect in the outcome. The counseling approach will no doubt work in some instances, but the actual reality in a large number of cases is this approach does not work. People who consider suicide do so because they wish to escape from the way they feel or the pain they are feeling. Reassuring words are not suddenly going to make everything right, they need help, tangible help, not words that help the speaker far more than the person with the problem.

This comforting talk will only delay the inevitable, it will not deter the person who is determined to follow the path to self destruction. There has to be a better way, and I believe that there is a better way. It is not through counseling and certainly not through the poisons that will be prescribed by the medical profession. Drugs such as "Prozac" do have some potentially nasty side effects.

Listen to this line from the manufacturer of Prozac, then decide if you would agree to your depressed child being prescribed this poison:

"Side effects of Prozac are minor and either does not require medical attention or can be treated easily. However, if you develop any serious problems, such as suicidal thoughts or behavior, hallucinations, or panic attacks, notify your healthcare provider immediately".

Another one: "Antidepressent medicines may increase suicidal thoughts or actions in some children, teenagers and young adults in the first few months of treatment", the first few months? That is when they need the most help!, not some antagonist drug that may well push them over the line.

Even before Prozac was first approved in the USA in December 1987, there were more than 15 suicides linked to it. The Food and Drug Administration (FDA) knew this but failed to do anything about it.

What nonsense is this?, you go to a so called "health care professional" to get help for your child with a mental disorder and this "professional" prescribes this poison. The medicine which is supposed to help, is only going to aggravate the problem further, much better off doing nothing. I also bet this doctor fails to warn you of these likely unwanted possible side-effects of his poison, that is of course if he knows anything about them, which I doubt. Your family doctor is notorious for not keeping up with the latest medical developments.

Now have a read of this nonsense: Primary care doctors (your family doctor) played a major role in turning antidepressants like Prozac into top sellers. In fact, they treated more patients with mental problems than the Psychiatrists. They have taken it onto themselves to prescribe dangerous drugs for conditions, they know little about.

Welcome in Magnesium (mg). It seems most of our highly educated medical professionals do not have much knowledge about this one, probably because it makes no money for the "Drug Cartels" who support them.

In 1934, the Bulletin of the Academy of Medicine in France stated:
"The use of magnesium permits one to support adversity with more serenity,"

Now, magnesium deficiency is a leading cause of depression. Major depression is a mental disorder distinguished by: despondency, pessimism, sadness, inadequacy (low self worth), guilt, shame, anger, emptiness and lack of interest in life in general.

Small problems become large problems:

Experimental studies show that when one is low on magnesium, small problems become large, overpowering. People deprived of magnesium suffer from super excitability, they become hysterical at the sound of small noises or even at the sight of shadows.

It is hard to believe that a lack in our diets of the mineral magnesium could be linked to the increasing suicide rates, but the evidence is there.

Magnesium Deficiency symptoms: Magnesium deficiency causes increased levels of adrenaline, which can lead to a feeling of anxiety. Magnesium abnormalities can cause mental illness. The authors of a study in England believe that the patients who seemed most disturbed may have some abnormality of magnesium metabolism.

Some common
magnesium deficiency symptoms:
  • Hypertension
  • Cardiovascular disease
  • Some forms of cancer
  • Compromised immune system
    (with secondary problems as a result)
  • Erectile dysfunction
  • Diabetes
  • Vitamin K deficiency
  • Migraine
  • ADHD
  • Depression
  • Asthma
  • Insomnia
  • Osteoporosis (brittle bones)
  • Certain form of allergy
  • Increased sensitivity to stress
  • Involuntary muscle twitches
Some reasons for Magnesium deficiency:
  • 1 - Lack of magnesium in the diet
  • 2 - Strenuous exercise without replenishing the minerals
  • 3 - Poor absorption: Low hydrochloric acid in the stomach
  • 4 - Stress depletes the body of minerals and especially magnesium.
  • 5 - Refined carbohydrates, alcohol and coffee deplete magnesium.
You can help by simply rebuilding the levels of a mineral that has long been leached from all our bodies by our bad western diet: MAGNESIUM.

Every food that was originally rich in magnesium has been bleached, leached and purified to such an extent that there is none on the original minerals such as magnesium left.

So, what can we gather from all this? There is some cause that our supposedly clever medical gurus are missing and that something could very well be magnesium. So what do you do?


Magnesium and Depression/suicide:

It has been stated that:

A deficiency, even when mild, increases susceptibility to various types of neurological and psychological stressors in healthy human subjects. Reverse this deficiency and you neutralize this stress sensitivity.

The bottom line? Magnesium reduces stress and stress may very well be the root cause of the suicide problem. Feelings of distress can be reduced with mg, reduce the distress felt and the perception of that person will also alter, they may no longer contemplate suicide as the only solution. For your own benefit, and that of your loved ones, you must become aware of magnesium.

About author

Mervyn Penny is a retired Australian living in the southern Philippines. He produces a website called Healthyoldcodger.com, which is dedicated to health issues affecting the elderly and those approaching old age. He publishes the website under the "nom de plume" Mervyn Ballinger. To read more articles like this, go to healthyoldcodger.

To get more help on the subject of Suicide, I strongly recommend that you read the article on the MAGNESIUM ONLINE LIBRARY....SUICIDE AND THE MAGNESIUM DEFICIT, (It's Free) At: mgwater In fact, you are welcome to read the rest of the book on line "Magnesium, The Nutrient That Could Change Your Life" This is knowledge that will change your life.

Article Source: Mervyn Penny.


Magnesium is LIFE!

Nearly everyone has signs of magnesium deficiency but they don't know it... at easy-immune-health:

(Quote starts)

Without electrolytes, such as magnesium, muscles can’t fire, your heart can’t beat and your brain doesn’t get any signals to it! And since magnesium deficiency Causes Low Potassium and Low Blood Calcium as well, the electrolyte problem is compounded even more!

Signs of deficiency:
  • Constipation
  • Hypertension or high blood pressure
  • Anxiety
  • Depression
  • Insomnia
  • Fatigue
It's practically the definition of all of the Symptoms of Fibromyalgia! (Read:
You can't have early symptoms of fibromyalgia. Fibromyalgia IS the symptom...)

Even high cholesterol, diabetes and osteoporosis are related to low levels of magnesium.

Pains:
  • Muscle Cramps
  • Chronic Back Pain
  • Magnesium for Migraines
  • Muscular Pain
  • Tendonitis
ANYTHING that makes you tense and tight could potentially be due to magnesium deficiency. Even anger, aggression, ADHD, insomnia and obsessive compulsive disorder are Signs of Magnesium Deficiency until proven otherwise. If you can’t relax or you can’t stop, then it is likely that this is a symptom of magnesium deficiency.

Similarly, patients with diagnoses of depression, epilepsy, diabetes mellitus, tremor, Parkinsonism, arrhythmias, circulatory disturbances (stroke, cardiac infarction, arteriosclerosis), hypertension, migraine, cluster headache, cramps, neuro-vegetative disorders, abdominal pain, osteoporosis, asthma, stress dependent disorders, tinnitus, ataxia, confusion, preeclampsia, weakness, might also be consequences of the magnesium deficiency syndrome.

Full blown health problems:
  • Heart Disease
  • Atrial Fibrillation
  • Hypertension or high blood pressure
  • Heart Palpitations
  • Osteoporosis (yes, osteoporosis! See the page on Calcium With Magnesium to see why magnesium is MORE important than calcium for bone health.)
  • Diabetes
  • Sudden Death in patients with Congestive Heart Failure
  • Fibromyalgia and Magnesium
  • Chronic Fatigue Syndrome
  • Kidney Stones
(Quote ends)

There were signs of magnesium deficiency to catch the disease before it happens, but doctors didn't take them seriously. Maybe they even told you that it was just in your head.

Blood tests reveal nothing because magnesium is in the tissues. Giving nutrition and supplements a try and monitoring how you feel is the best test.

Even side effects of medications can actually be magnesium depletion (as the body uses it to try to detoxify those harmful chemicals)

If you take too much your body will poop it out, but it could also be because you have problems absorbing what you need.

Four ways to stop magnesium from causing diarrhea at drcarolyndean: Divide the doses, eat with it or not (everyone is different), try different types.

You can also absorb it through your skin. But be careful what you put on it.

(I noticed that most of it is also true about vitamin C, which is the vitamin that I treasure the most, and might not be a vitamin but something much more important, like water. Give it a try too~ When you don’t eat well or over exert yourself beyond your limit, it causes many deficiencies because vitamins work together.)

Back to list ^


Phosphorus


Phosphorus is present in the body and can be found mainly in the bones and muscles - at a total body content of around 400 - 500 grams.

It is very involved with bone and teeth formation as well as most metabolic actions in the body, including kidney functioning, cell growth and the contraction of the heart muscle.

The main inorganic component of bone is calcium phosphate salts while cell membranes are composed largely of phospholipids. While it assists the body in vitamin use (especially some B group vitamins), it also is involved in converting food to energy.


Phosphorus - FUNCTION
  • Combines with calcium to develop and maintain proper skeletal growth, strong bones and tooth development
  • Enhances other nutrients
  • Kidney functioning
  • Transference of nerve impulses
  • Utilization of carbohydrates, fats and proteins for growth, maintenance, repair of cells, and energy production
Phosphorus - FOOD SOURCES
  • Eggs
  • Fish
  • Meat
  • Poultry
  • Seed and nuts
  • Whole grains (It destroys the gut and your very ability to absorb food!)
  • Milk (Pasteurization destroys the enzymes necessary to digest it.)
  • Carbonated soft drinks
  • Broccoli
  • Apples
  • Carrots
  • Asparagus
  • Brewer's yeast
  • Corn (Don't eat that junk. It's indigestible)
Phosphorus - EFFECTIVE WITH
  • Vitamin A
  • Vitamin D
  • Iron
  • Manganese
  • Calcium and phosphorus must be taken in balance or a deficiency might be formed
  • Unsaturated fatty acids increase the effectiveness of the phosphorus
  • Keep in mind that calcium and phosphorus must be balanced in the diet.
Phosphorus - DOSAGE

The dosage underneath is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.
  • Males and females: 800 mg per day
Phosphorus - DEFICIENCY OF PHOSPHORUS

Deficiency of this element is unusual but may have symptoms varying from:
  • Painful bones
  • Irregular breathing
  • Fatigue
  • Anxiety
  • Numbness
  • Skin sensitivity
  • Changes in body weight
A ratio of 2:1 in the diet between phosphorus and calcium can cause low blood calcium levels. If calcium is in short supply relative to phosphorus there may be increased risks of high blood pressure and bowel cancer.


Phosphorus - WHEN MORE MAY BE REQUIRED

Aluminum hydroxide used in antacids may interfere with the absorption of phosphorus but a deficiency is most unlikely, as phosphorus is so abundant in our everyday diet.


Phosphorus - TOXICITY

Ingesting dosages of phosphorus exceeding 3 to 4 grams may be harmful as it can interfere with calcium absorption, such as the high level in fizzy soda drinks.


Back to list ^


Potassium

Potassium is one of the electrolytes we all require to maintain health. It is needed for growth, building muscles, transmission of nerve impulses, heart activity etc.

Potassium, together with sodium, work together for the nervous system to transmit messages as well as regulating the contraction of muscles: potassium inside the cell and sodium in the fluid surrounding the cell.


Potassium - FUNCTION
  • Combined with sodium it regulates water balance of the body
  • Essential for muscles, nerves and heart
  • Helps muscles contract
  • Keeps blood pressure stable
  • Maintains fluid balance
  • Maintains mineral balance of blood
  • Metabolism of glucose (for energy) and the synthesis of fatty acids and cholesterol
  • Protein distribution
  • Regulates heartbeat
Potassium - FOOD SOURCES
  • Bananas
  • Oranges
  • Potatoes (especially peels)
  • Sunflower seeds
  • Vegetables, especially green leafy
  • Whole grains (It destroys the gut and your very ability to absorb food!)
  • Citrus fruit
  • Molasses
  • Fish
  • Unprocessed meats
Potassium - EFFECTIVE WITH
  • Vitamin B-6
  • A person should take twice as much potassium as sodium
Potassium - DOSAGE

The dosage underneath is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.

A daily intake of about 3,500 milligrams is needed. Potassium is well absorbed, but is not stored in large quantities in the body.


Potassium - USED FOR
  • Helping and preventing kidney stones
  • Replenishing electrolytes, for being one of them, in cases of dehydration since your body needs more than just water
Potassium - WHEN MORE MAY BE REQUIRED

You may require more potassium in your diet and it may be wise to take a potassium supplement.
  • Easily lost in the urine
  • Vomiting
  • Diarrhea
  • Extreme sweating
  • If large amounts of salt is ingested
  • If your diet includes mostly processed foods
  • Large amounts of caffeine
  • Alcohol
  • Diuretic pills
  • Laxatives
  • To use muscles
If you are into bodybuilding, it is also a good idea to increase your potassium intake, since potassium is needed to maintain your muscles in good form, controlling your muscle actions, and since potassium is lost in excessive sweating and urine. A great way to include this in your diet is to have a banana, citrus fruit or even a dash of apple cider vinegar.

(Eating greens is very helpful, but you mustn’t hesitate to balance their potassium with as much salt as your taste desires, especially if you have adrenal fatigue. Preferably one with trace elements and no toxins, like Grey Celtic sea salt, instead of any white processed salt. Celery has natural salt and adds great flavor. I call it the "happy spice" because of its shape.)


Potassium - DEFICIENCY OF POTASSIUM

The kidneys excrete any excesses, but deficiencies are seldom found in people on normal diets, although most people could look at increasing their potassium intake. A deficiency may result in:
  • Fatigue
  • Cramping legs
  • Muscle weakness
  • Slow reflexes
  • Acne
  • Dry skin
  • Mood changes
  • Irregular heartbeat
Potassium - TOXICITY

Excessive potassium can be toxic and will affect your heart, but is mainly a problem when you suffer from a problem such as kidney failure.

If you suffer from diabetes, or suffer from kidney problems do not take a potassium supplement without your doctors consent.


Potassium - ENEMY OF POTASSIUM

Potassium is lost from food when canning.

Back to list ^


Sodium

References: based on potassium, and from: nutristrategy, wiki.answers, medicinenet/electrolytes.

Sodium is one of the electrolytes we all require to maintain health. It works with potassium for the nervous system to transmit messages as well as regulating the contraction of muscles: sodium in the fluid surrounding the cell and potassium inside the cell.

Many processes in the body, especially in the brain, nervous system, and muscles like the heart, require electrical signals for communication. The movement of sodium is critical in generation of these electrical signals. Too much or too little sodium therefore can cause cells to malfunction, and extremes in the blood sodium levels (too much or too little) can be fatal.

Sodium - FUNCTION
  • Combined with potassium it regulates water balance of the body
  • Keeps blood pressure stable
  • Important role in nerve transmission
  • Important role in muscle contraction
  • Regulates heartbeat
  • Promotes proper brain electrical functions
  • Maintains mineral balance of blood
If it's like potassium:
  • Metabolism of glucose (for energy) and the synthesis of fatty acids and cholesterol
  • Protein distribution
Sodium - FOOD SOURCES

Table salt VS real unrefined sea salt:

Table salt is dried in a rush with 1200°F, changing the salt’s chemical structure, which adversely affects the human body (probably making it similar to glass). It’s unnatural for salt to be merely sodium and chloride. The other vital elements that the body needs to survive are stripped with toxic bleach to give it a "clean" white look; to be more appealing to the ignorant. Other horrors are used such as ferrocyanide: cyanide is a poison but it’s added as an anticaking agent; to prevent grains from sticking together into slightly bigger grains that takes longer to melt… for the lazy in a hurry who has a fear of spoons and needs his salt to be in a shaker. Sulfuric acid also, which is a corrosive atrocity. It’s to increase shelf “life” because what is already dead cannot die; but it cannot promote life either. Making any refined salt (even the so called sea one) turning the body acidic, like a corpse, leading to diseases. It’s not because it’s salt that it’s bad for you… it’s because it is NOT salt.

Real unrefined sea salt, like grey Celtic sea salt, is usable by the body and provide more than 80 vital minerals, much more than just sodium and chloride, without the added poisons. It raises the PH, helping the body stays neutral by balancing and cleaning the acids produced by normal body functions. It makes you more alkaline, more alive and that’s why it promotes health.

It turns out... "dirth" is good for you. The cleaning effect of bleach... is toxic.

Here's two interesting pages to read:
The difference between refined salt and unrefined salt (at louix)
Sea salt VS. Common table salt (at holistichealthlibrary)


I buy my coarse grey Celtic sea salt at eBay from the seller sunomega. Here's his shop: Suncatchers of Hilo.

I don't know how I survived without it, but I sure was very sick. It helped my adrenal fatigue tremendously, which impairs salt reabsorption so you lose it, causing constant thirst & urination from dehydration. It even raised mood because it's natural to feel bad or happy in accordance to your health, especially when low blood pressure makes you so dizzy that you are bedridden.

The bleach smell of table salt gives me a head ache right away, like smelling bleach itself, and it burns my mouth.

Grey Celtic salt tastes sweet, not sugary, but the goodness of quality. It’s the faint tasty signal from nature telling my body that it's getting something nutritive and good. Like when fruits are ripe and ready just right. That dirty looking salt is good for you, for the color means that it's actually full of trace elements.

It's juicy~ And it never ever gets stuck together like a rock. It melts quickly and is so delicious that I really don't mind biting into a bunch of big grains, if I don't use my fun mortar and pestle. They also sell smaller salt but it's more expensive for nothing.

Commercial salt sometimes add sugar, chemical refined junk added to more junk, to trick you into thinking that it's good, therefore good for you. But it's empty and the richness of small vital elements got replaced by toxins.
  • Grey Celtic sea salt
    It's full of trace elements that will heal and soothe your nervous system. (Coarse is cheaper, grind it with a mortar and pestle, it's great fun and you feel fancy.)
  • Hawaiian alaea red sea salt
Sea vegetables:
Information on what they are at healthyhealing, here's some:
  • Kelp (great to supplement natural iodine for the thyroid)
  • Nori (algae sheet used in sushi)
  • Wakame (great in soups)
  • Spirulina (it's actually a bacteria and the highest source of protein known on the planet)
Fruits & vegetables rich in organic sodium

From livestrong:

Higher-sodium vegetables (ordered by mg per serving)
  • Celery (115 mg)
  • Broccoli (80 mg)
  • Sweet potatoes (70 mg)
  • Carrots (60 mg)
  • Radishes (55 mg)
Vegetables with between 10 to 40 mg (mixed order)
  • Green onion
  • Leaf lettuce
    (Romaine is said to be the most nutritive, but curly red's more colorful texture is giggle worthy. Add cucumbers, sugar snap peas, grated carrots, apples, nuts and seeds... and it will be so flavorful that you won't need a toxic dressing.)
  • Mushrooms
  • Bell pepper
  • Green cabbage
  • Cauliflower
  • Iceberg lettuce (eat leaf lettuce, their nutritional value are more meaningful and you don't need to add salad dressing to make it taste something.)
A fewer number of fruits (ordered by mg per serving)
  • Honeydew melon (30 mg)
  • Cantaloupe (20 mg)
  • Grapes (15 mg)
  • Pineapple (10 mg)
Others: Dairy like cheese, meat, fish, poultry, eggs...

Source that I'd use more externally:
  • Baking soda
    It is the one of the few household and self care products that I can recommend, with apple cider vinegar, without poisoning you. But ingest it with caution for it can cause a vitamin B deficiency, so make sure you get enough of those. But it can balance a dangerous acid PH from chemicals with its alkalinity, so it's used in anti-acids reflux, and doctors even found that it cures cancer (Makes sense because cancer is a immune reaction to an overwhelming amount of accumulated toxins.)

NOT SAFE sources:

Junk, canned and processed foods or drinks aren't good sources of salt.
They’re way too high in salt to preserve the appearance of food, at the peril of your own life preservation. It’s a known restaurant tactic to use too much salt to open your appetite and thirst more than you need; to make more profit out of you. Colas are very salty to make you drink them compulsively; the sugar is to hide the salt. Only trust your own cooking, from scratch, with fresh products and water.

Commercial salt is chemical and acidic, the PH that promotes damage, disease, premature aging, Candida and cancer. Real salt is alkaline, the PH that promotes detoxification and life. Table salt is bad for you but not because it’s salt. It's , it’s acidic and not even salt! The real one is complex the way life forms are.


Salt in processed food, like at restaurants, accounts for 77% of sodium Americans eat. Naturally occurring sodium, such as the organic sodium found in fruits and vegetables, accounts for only 12%... They are a healthier source of sodium than common table salt, for they are also good sources of potassium, a nutrient that can help reduce the effect of salt on blood pressure.

Because salt and potassium work together and need to be balanced. Your body is organic and need organic substances that it can properly use.
Otherwise... that's why you get sick.

  • Table salt, even white commercial sea salt.

    Anticaking agents (see wikipedia) are toxic because they are Sodium Aluminosilicate made with aluminum and silicon... The body can't use aluminum; it's linked to Alzheimer's disease and breast cancer from antiperspirants. High amounts kill lab animals and they can accumulate in your body no matter how regulators claim that small amounts of poison are okay.

    Watch the movie "The 6th sense": slow and long exposures can kill, it just takes more time sometimes, but poisons always stay a POISON. You have enough to deal with without fighting this too! For what? So that grains won't stick together!?

    Throw a clump and let it melt, use a fork or a spice grinder! But trashing your liver and brain so that toxins will spare you the effort... seriously!?

    SERIOUSLY!??? That's how we live. And we wonder why we get sick and get cancer... now that's some major bullshit.

    It's hard for me to admit, but commercial cheese contains that anticaking agent made of aluminum. I'm eating a lot of it anyway... It makes me feel better even long term, I hope. But please stop poisoning it... Cheese probably has the most acidic PH of all foods and that's bad enough already.

    Side effects of Sodium Aluminosilicate from selfgrowth:
    • Its aluminum compound is able to get through the blood-brain barrier 90 times.
    • Constipation
    • Toxicity side effect: Liver disease
    • Toxicity side effect: Renal failure
    • Can have harmful effects on the fetus at any stage of pregnancy
    And it doesn't even taste good, once you know what salt is really supposed to taste like.

    I don't know what they used to make it turn white, but what caused the bleach smell can't possibly be good for you, and this fact is bad enough: To make it look whiter and cleaner, they discarded precious trace elements that your nervous system needs to function.

    It becomes as bad as household products... and I'm not even exaggerating because its anticaking ingredient is used in them and in paint! Sodium aluminosilicate has an unusually large number of synonyms, companies usually do that to trick you into thinking that it's not there, hoping that you can't remember all its other names.

    You don't see any of that with things that are good for you, and won't make you sick in the long run.
  • Monosodium glutamate (MSG) is a POISON.
    From culinaryarts: It's a flavor-enhancing food additive that can cause:
    • Headaches
    • Nausea
    • Dizziness
    • Rapid or irregular heartbeat
    • Flushing or excessive sweating
    • Skin rash
    • Numbness
    • Intense thirst
    • Lethargy or sleepiness
    • Ringing ears
    • Tingling in the mouth
    • Asthma
      Is that safe? Maybe, maybe not, depending on how high a priority one sets on breathing.
  • Various seasonings, additives, smoked meats, condiments, pickled stuff... if you don't know what chemicals are in the recipe, don't risk it.
  • The "Top 10 Foods Highest in Sodium", it's almost all products that have too much chemical table salt added. It contains toxic anticaking agents. Baking powders contain aluminum which is toxic.
Sodium - EFFECTIVE WITH
  • A person should take twice as much potassium as sodium
  • (Potassium is effective with vitamin B-6)
  • Water... duh! You'll crave it soon enough, because salt absorbs water. It helps you stay hydrated, and keeps your blood volume therefore pressure up, so your heart won't have to pump harder and faster to compensate. If you have high blood pressure, it's probably more because you lack potassium than because you eat too much sodium. If you include eating greens, it will help balance both, and much more.
Sodium - DOSAGE

Info from statcan.gc.ca (gouvernement of canada). Canadians seem to consume slightly less sodium than do Americans... but their daily requirements are the same.

The Institute of Medicine (IOM)1 recommends the following “adequate intakes,” or AIs, per day:
  • 1,000 milligrams (mg) for children aged 1 to 3
  • 1,200 mg for children aged 4 to 8
  • 1,500 mg for people aged 9 to 50
  • 1,300 mg for adults aged 51 to 70
  • 1,200 mg for seniors over 70 years of age.
The IOM has also established a “tolerable upper intake level”. Consumption exceeding these limits increases the risks of adverse health effects, especially those linked to hypertension:
  • 1,500 mg to 2,200 mg of sodium per day for children and adolescents aged 1 to 13.
  • 2,300 mg per day for people aged 14 or older.
To measure salt (wiki.answers) in tea spoons:
  • 1/4 tsp. salt =    500 mg sodium
  • 1/2 tsp. salt = 1,000 mg sodium
  • 3/4 tsp. salt = 1,500 mg sodium
  •    1 tsp. salt = 2,000 mg sodium
Sodium - USED FOR

From google search suggestions after typing "salt helps":
  • Heal wounds
  • Canker sores
  • Retain water
  • Cramps
  • Nausea
  • Acne
  • Ulcers
  • Dehydration
Sodium - INCREASED INTAKES NEEDED

Not everyone have high blood pressure. Too much salt can be healthy if that's what you need. If you have:
  • Adrenal fatigue
  • Low blood pressure
  • Dehydration, like after a sweaty exercise, even if it was swimming
  • No appetite
Deficiency of sodium can happen by:
(from healthaliciousness)
  • Excessive loss of fluids:
    • Vomiting
    • Diarrhea
    • Sweating
    • Urination
  • Excessive intake of water: You need to balance electrolytes with water to avoid dehydration; or they will be diluted and lost even more in urination.
  • Denying yourself salt:
    • Too severe restrictions
    • Regular fast on juice and water
    • Fasting on nothing... anorexia
Sodium - SYMPTOMS OF DEFICIENCY

Hyponatremia (American English) or hyponatraemia (British English) is an electrolyte disturbance in which the sodium ion concentration in the serum is lower than normal. (wikipedia)
  • Nausea
  • Vomiting
  • Headache
  • Confusion
  • Lethargy
  • Fatigue
  • Loss of appetite
  • Restlessness
  • Irritability
  • Muscle weakness, spasms, or cramps
  • Seizures
  • Decreased consciousness
  • Coma
  • (Difficulty to concentrate, obviously this affects concentration as seen in ADD.)
The presence and severity of symptoms are associated with the level of serum sodium (salt level in the blood), however, emerging data suggest that mild hyponatremia (serum sodium levels at 131 mEq/L or above) is associated with numerous complications and undiagnosed symptoms.


Sodium - DEFICIENCY LEADS TO

(wikipedia)

Neurological (brain) symptoms typically occur with very low levels of serum sodium (usually <115 mEq/L). When sodium levels in the blood become excessively low, excess water enters the brain cells and the cells swell. This is called hyponatremic encephalopathy. This is very dangerous because the soft brain is confined by the rigid skull. As the brain expands tentorial herniation can occur which is a squeezing of the brain across the internal structures of the skull.
  • Brain stem compression and respiratory arrest (stopping breathing)
  • Non-cardiogenic pulmonary edema (fluid in the lungs)
  • DEATH if not treated promptly
The severity of symptoms depends on how fast and how severe the drop in blood salt level. A gradual drop, even to very low levels, may be tolerated well if it occurs over several days or weeks, because of neuronal adaptation. The presence of underlying neurological disease, like a seizure disorder, or non-neurological metabolic abnormalities, also affects the severity of neurologic symptoms.


Sodium - CAUSES OF HYPONATREMIA
  • Hypervolemic hyponatremia
    Both sodium & water content increase: Increase in sodium content leads to hypervolemia and water content to hyponatremia. Total body water and sodium are regulated independently:
    • Cirrhosis of the liver
    • Congestive heart failure
    • Nephrotic syndrome in the kidneys
    • Massive edema of any cause
  • Euvolemic hyponatremia
    Total body water increases, but the body's sodium content stays the same:
    • States of severe pain or nausea
    • In the setting of trauma or other damage to the brain
    • SIADH (and its many causes)
    • Hypothyroidism
    • Glucocorticoid (steroid) deficiency
  • Hypovolemic hyponatremia
    The hypovolemia (extracellular volume loss) is consequent on total body sodium loss but, overall, total body water is decreased and is the aetiology of the hyponatremia:
    • Any cause of hypovolemia such as prolonged vomiting, decreased oral intake, severe diarrhea
    • Diuretic use (due to the diuretic causing a volume depleted state and thence ADH release, and not a direct result of diuretic-induced urine sodium loss)
    • Addison's disease in which the adrenal glands do not produce sufficient steroid hormones (combined glucocorticoid and mineralocorticoid deficiency)
  • Miscellaneous causes of hyponatremia:
    • Factitious hyponatremia (due to massive increases in blood triglyceride levels, extreme elevation of immunoglobulins as may occur in multiple myeloma, and extreme hyperglycemia)
    • Hypothyroidism and adrenal insufficiency (both thyroid hormone and cortisol are required to excrete free water)
    • Beer potomania and other malnourished states where poor dietary protein intake leads to inadequate urine solute formation thereby impeding the kidney's ability to excrete free water
    • Primary polydipsia (where the amount of urine solute required to excrete huge quantities of ingested water exceeds the body's ability to produce it; this typically occurs when 12 or more litres of water are ingested per day)
Sodium - SYMPTOMS OF TOXICITY

Salt isn't toxic, but the anticaking agents are...

Signs & symptoms of salt overdose from ehow:

Basic Symptoms, the last 3 are less common:
  • Dry and painful throat
    (may be mistaken as common respiratory ailments such as the flu)
  • Thirst
    (most of the time due to increased iodine, which is a main component of salt)
  • Abdominal pain
  • Coughing
  • Diarrhea
  • Shortness of breath
  • Vomiting
  • High fever
  • Shock seizures
  • Metallic taste
Increased blood volume and pressure:
  • Severe headaches
    (Could be mistaken as migraine because of high fluid retention)
  • Increase in blood pressure
    (Consult a doctor immediately)
  • Chronic heart and kidney problems
    (Long term build up, by eating more salt than the kidneys can excrete)
Thyroid problems from the iodine added to table salt:
  • Thyroid enlargement
  • Hyperthyroidism
  • Thyroid papillary cancer
Sodium helps regulate body fluids, so too much causes increases water in the veins, capillaries and arteries of the heart, including other internal organs such as kidney and pituitary glands. Some of the early symptoms of increased body fluid are:
  • Chest pain
  • Breathing difficulty
    (Because of improper nerve and cell conduction, threat immediately)
  • Heart failure
  • DEATH
Sodium - BENEFITS OF SEA SALT

Salt maintains a balanced acid-base level.

From holistichealthlibrary:

"The problem with salt is not the salt itself but the condition of the salt we eat. Our regular table salt no longer has anything in common with the original crystal salt. Salt nowadays is mainly sodium chloride and not salt."

So basically, if you added table salt to your water you'd be drinking bleach... not the trace minerals found in real salts such as the Grey Celtic sea salt.

The chemicals added to table salt, such as the anticaking agents, probably turns it into battery acid, but real good sea salt (that hasn't been bleached white, refined nor poisoned like table salt) is alkalizing.


Benefits of sea salt and 29 reasons it’s good for you (thechalkboardmag):

  • 1. Heart: Salt is most effective in stabilizing irregular heartbeats and, contrary to the misconception that it causes high blood pressure, it is actually essential for the regulation of blood pressure; in conjunction with alkaline energized water. Naturally the proportions are critical.

  • 2. Brain: Salt is vital to the extraction of excess acidity from the cells in the body, particularly the brain cells.

  • 3. Blood: Salt is vital for balancing the acidic sugar levels in the blood; a needed element in diabetics.

  • 4. Cells: Salt is vital for the generation of hydroelectric energy in cells in the body. It is used for local power generation at the sites of energy needed by the cells.

  • 5. Nerves: Salt is vital to the nerve cells’ communication and information processing all the time that the brain cells work, from the moment of conception to death.

  • 6. Intestines: Salt is vital for absorption of food particles through the intestinal tract.

  • 7. Lungs: Salt is vital for the clearance of the lungs of mucous plugs and sticky phlegm, particularly in asthma and cystic fibrosis.

  • 8. Sinuses: Salt is vital for clearing up catarrh and congestion of the sinuses.

  • 9. Allergy: Salt is a strong natural antihistamine.

  • 10. Muscles: Salt is essential for the prevention of muscle cramps.

  • 11. Mouth: Salt is vital to prevent excess saliva production to the point that it flows out of the mouth during sleep. Needing to constantly mop up excess saliva indicates salt shortage and over-acidity.

  • 12. Bones: Salt is absolutely vital to making the structure of bones firm. Osteoporosis, in a major way, is a result of salt and water shortage in the body.

  • 13. Salt is vital for sleep regulation. It is a natural hypnotic.
  • 14. Salt is a vitally needed element in the treatment of diabetics.
  • 15. Salt on the tongue will stop persistent dry coughs.
  • 16. Salt is vital for the prevention of gout and gouty arthritis.
  • 17. Salt is vital for maintaining sexuality and libido.
  • 18. Salt is vital for preventing varicose veins and spider veins on the legs and thighs.

  • 19. Salt is vital for reducing a double chin. When the body is short of salt, it means the body is short of alkaline energized water. The salivary glands sense the salt shortage and are obliged to produce more saliva to lubricate the act of chewing and swallowing and also to supply the stomach with water that it needs for alkalizing foods. Circulation to the salivary glands increases and the blood vessels become “leaky” in order to supply the glands with water to manufacture saliva. That leakiness spills beyond the area of the glands themselves, causing increased bulk under the skin of the chin, the cheeks and into the neck.

  • 20. Salt contains about 80 mineral elements that the body needs. Some of these elements are needed in trace amounts. Unrefined Sea Salt is a better choice of salt than other types of salt on the market.

  • 21. Bones: 27% of the body’s salt is in the bones. Osteoporosis results when the body needs more salt and takes it from the body. Bones are twenty-two percent water. Is it not obvious what happens to the bones when we’re deficient in salt or water or both.

  • 22. Salt will help balance acidic hormones and the symptoms associated with hormone imbalance.
  • 23. Salt will reverse sugar cravings.
  • 24. Salt will neutralize acids associated with muscle cramps or restless leg syndrome.
  • 25. Salt will help reduce adrenal stress.
  • 26. Salt will provide a matrix for cellular communication.
  • 27. Salt will help energize the body.
  • 28. Salt will help reduce hot flashes.
  • 29. Salt will provide the primary elements for producing sodium bicarbonate to alkalize the fluids of the extracellular and intracellular fluids.

"With all these facts on why good sea salt is so important to our health, we need to make sure our diets are alkaline; meaning we’re consuming good amounts of green leafy veggies, raw green juices, nut and seed milks. Pureed and chunky vegetable soups are also a must, especially in colder weather, and plenty of good healthy snacks like seaweed snacks that come already salted."


What is good for the bones is good for the teeth. Brushing with salt would be too abrasive on a regular basis, but it sure cleans and disinfects. And the alkalinity fights acids, which means that it won't melt your teeth.

Salt is vital for you. But table salt has a misleading name (refined products always try to fool you). It's not salt, it's useless and even bad for you.

Knowledge is power.
Enjoy~

Back to list ^


Chloride

Chloride - To do

The other half of sodium. For now see Sodium, it's probably similar.

Back to list ^


Iron

Information and Facts Iron is an essential element carrying oxygen, forming part of the oxygen-carrying proteins - hemoglobin in red blood cells and myoglobin in muscles. It is also a component of various enzymes and is concentrated in bone marrow, liver, and spleen.

Iron is required for the production of hemoglobin and myoglobin (the form of hemoglobin found in muscle tissue) requires this nutrient. It is also needed for the oxygenation of red blood cells, a healthy immune system and for energy production.

Iron - FUNCTION
  • Builds up blood quality
  • Used in body defences
  • Essential for hemoglobin production
  • Increases resistance to infection
  • Oxygenates red blood cells
  • Red blood cell formation and function
  • Used in energy production
  • helps brain function
Iron - FOOD SOURCES
  • Brewer's yeast
  • Eggs
  • Fruits
  • Dried fruits (Why dried? It's too sweet and there are vitamins in the fluids; you'll kick and fry your pancreas into hypoglycemia and diabetes)
  • Beans
  • Peas
  • Oysters
  • Lean meats
  • Red meats
  • Liver
  • Vegetables
  • Whole grain breads and cereals (Forget grains, they destroy the gut.)
Iron - EFFECTIVE WITH
  • Folic Acid
  • Vitamin C
  • Manganese
  • Copper
  • Molybdenum
  • Vitamin A AND B group are also beneficial
Iron should be taken between meals and in a supplement should be almost balanced with zinc.


Iron - DOSAGE

The dosage is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind. In the case of microelements, such as trace elements, the amounts are very small, yet they are still important.
  • Males is 10 mg per day
  • Females is 18 mg per day
(The iron supplements that I used to take for anemia never helped. The problem is more likely the lack of Vitamin C necessary to absorb it, easily burned by the adrenals in time of stress, and a way more required substance. I had great improvement!)

Various infos and more details about ages at ods.od.nih.gov


Iron -
WHEN MORE MAY BE REQUIRED

Iron absorption is negatively affected by oxalic acid found in:
  • Spinach
  • Swiss chard
  • Tea
  • Coffee
  • Soy (Don't eat that junk. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones)
  • Some pulses
People who may require an increased dose:
  • On antacid medication
  • Coffee and tea drinkers at mealtimes
  • On calorie restricted diets
  • Women with a heavy flow during menstruation may
  • Women of childbearing age
Iron - SYMPTOMS OF DEFICIENCY

Can include:
  • Fatigue
  • Poor stamina
  • Intestinal bleeding
  • Excessive menstrual bleeding (Symptom & cause... vicious cycle. Probably caused by the inflammation effect.)
  • Nervousness
  • Heart palpitations and shortness of breath
  • Can cause your mouth corners to crack
  • Brittle hair
  • Difficulty in swallowing
  • Digestive disturbances
  • Spoon shaped nails with ridges running lengthwise
  • Craving ice. (With iron deficiency comes inflammation, and with inflammation comes soreness. Anemic patients especially tend to get inflammation in their tongue and mouth area. Chewing ice can relieve the pain before they even know that they have it. From io9.)
  • Feeling cold. Cold hands and feet (From livestrong)
Iron - DEFICIENCY LEADS TO

Severe iron deficiency results in anemia, and red blood cells that have a low hemoglobin concentration. (It's a cause of heart failure, see wikipedia. Not being able to create the red blood cells to carry oxygen to the brain can cause such confusion and distress that it can even lead to psychosis.)

Anemia in:
  • Pregnancy. Increases the risk of having:
    • A premature baby
    • A baby with low birth weight
  • In young children, iron deficiency can manifest in:
    • Behavioral abnormalities (including reduced attention, ADHD)
    • Reduced cognitive performance
    • Slow growth
  • In adults, severe iron deficiency anemia:
    • Impairs physical work capacity
Anemia symptoms:

(More types, causes and symptoms at webmd)
  • Common to all types of anemias:
    • Easy fatigue and loss of energy
    • Palpitations: unusually rapid heart beat, particularly with exercise. (Symptom of heart failure, see wikipedia. Dismissing it on anxiety is criminal medical neglect and ignorance. Then doctors are surprised when someone drops dead “without any signs of heart disease”!)
    • Shortness of breath and headache, particularly with exercise (heart failure)
    • Difficulty concentrating (Seen in ADHD. Not being able to create the red blood cells to carry oxygen to the brain can cause such confusion and distress that it can even lead to psychosis.)
    • Dizziness
    • Pale skin (Lack of red blood cells noticeable through the skin!)
    • Leg cramps
    • Insomnia
      (Heart failure causes Paroxysmal nocturnal dyspnea: Waking out of breath with a racing heart, too weak to properly pump the blood out of the lungs, which hinders oxygenation; it accumulates in the legs when stading. Could be confused with sleep apnea, which is interrupted breathing, probably from muscular weakness, which would make sense with anemia too, I'd recommend magnesium for that too; it’s wonderful for insomnia and leg cramps.)
  • Specific to anemia caused by iron deficiency:
    • A hunger for strange substances such as paper, ice, or dirt (a condition called pica)
    • Upward curvature of the nails, referred to as koilonychias
    • Soreness of the mouth with cracks at the corners
  • Specific to B12 (pernicious anemia). While the first symptoms can be caused by nerve damage due to a deficiency of B12, I think the mental symptoms from a lack of oxygen (not enough red blood cells to carry it to the brain) are logical with iron as well:
    • A tingling, "pins and needles" sensation in the hands or feet
    • Lost sense of touch
    • A wobbly gait and difficulty walking
    • Clumsiness and stiffness of the arms and legs
    • Dementia
    • Hallucinations, paranoia, and schizophrenia
(Iron is needed to make red blood cells, along with C to absorb it and B12. Red blood cells carry oxygen to the brain. Without it the brain suffocates. It’s like having a plastic bag over your head. You can't be calm, concentrate and analyse what you see with accuracy in that state. Anxiety, panic, terror, acting out, needing attention, distress and depression are understandable: your brain is dying. It's perfectly natural and has nothing to do with mental illness or behavior problems!)


From yahoo answers:

Garlic can cause and worsen anemia: The specific type of anemia caused by eating a lot of raw garlic is called Heinz-body Hemolytic Anemia. It is caused by the thiosulfate in the garlic denaturing the hemoglobin in your blood. Actually raw onions will cause this even faster than raw garlic because onions contain more thiosulfate. Dogs, cats, or other primates (i.e. monkeys) are much more sensitive to thiosulfate than humans and often die from exposure to it. The myth of vampires being allergic to garlic actually stems from this disease. In the past people thought to be "vampires" were simply anemic and garlic made their anemia much worse. It is also thought that people who tend to eat mostly meat may be more sensitive to garlic.


Iron - SYMPTOMS OF TOXICITY

Vitamin C is necessary to absorb iron and burned quickly, to release stored energy in times of stress, by the adrenal glands. Vitamin C is water soluble so it has no toxicity because the bowel tolerance will simply release it with liquid feces. It can’t accumulate like fat soluble vitamins and doesn’t have the dangers of METALS.

Try vitamin C first before swallowing a fork!


Resume:
  • Linked to cancer
  • Linked to heart disease
  • Death in children (Only 600mg, which is 2 pills)
  • Can be poisonous
  • Liver damage
  • Heart damage
  • Diabetes
  • Skin change
  • Hardening of arteries
  • Heart disease
  • Reducing zinc absorption
(Iron is difficult to eliminate from the body. It needs C to be utilised properly. So you could eat nothing but steaks and still have anemia, AND an overdose of iron, if you don't eat greens to balance it; and you'd gums would rot from scurvy, among other things... If you get a prescription for even more iron when the problem is C, it can cause problems. The problem can be another type of anemia, like pernicious anemia from B12 deficiency; or caused by chronic lead poisoning, chronic or sudden red blood cell destruction, and sickle cell anemia. I only take one pill when my period is too bad, but usually a steak does the trick. I watch out for black stools which I suspect mean that it wasn't absorbed or needed.)


Whole text:

High iron content in the body has been linked to cancer and heart disease.

People of European origin, sometimes have a genetic abnormality for storing excessive iron (1:300) where ten percent of these populations carry a gene for hemochromatosis. Iron supplements are the leading cause of death in children - so keep the supplements out of the reach of children.

A fatal dose for children could be as little as 600 milligrams. Iron can be poisonous and if too much is taken over a long period could result in liver and heart damage, diabetes and skin changes.

Large iron supplementation may also contribute to the hardening of arteries, heart disease and reducing zinc absorption.

Some research being conducted is to test the possibility of high iron stores in the body being responsible for an increased risk to chronic diseases, such as cancer and heart disease, through oxidative mechanisms.


Iron - ENEMY OF IRON
  • Tea and coffee at mealtimes.
  • Iron supplements, if in the form ferrous sulfate, should not be taken together with: calcium, zinc or vitamin E.
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Iodine

Iodine - To do

Vital for your thyroid gland. Can cause both hypothyroid and hyperthyroid as the gland tries to compensate in overdrive. Mainly found in sea vegetables, like kelp.


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Selenium

Selenium is a trace element. It used to be treated as a very toxic substance, but modern science now regards it as essential, but in small quantities. An overdose or deficiency of selenium is equally bad, and good steady amounts should be available, but in small quantities.

One of the main activities of this mineral is its anti-aging properties and its ability to help rid the body of free radicals, as well as toxic minerals such as mercury, lead and cadmium.

It is helpful in fighting infections since it stimulates increased antibody response to infections, promotes more energy in the body, and while it helps with alleviating menopausal symptoms in women, it assists the male in producing healthy sperm.

In certain cases selenium has also proven effective in helping to fight cold sores and shingles, which are both caused by the herpes virus.

Some researchers have shown that in selenium deficient animals a harmless virus can mutate into a virulent form capable of causing damage and death; this has also been followed up with other studies, which seem to indicate that selenium helps to keep the spread and multiplying of viruses in check.

Selenium is also used against arthritis and multiple sclerosis and if provided in adequate amounts it is thought to help prevent cancer as well. Tissue elasticity and pancreatic function is also dependant on this mineral.

In a study it was shown that selenium could be useful in treating certain cancers, and is also helpful in making the blood less "sticky", which is helpful in preventing heart attacks and strokes.


Selenium - FUNCTION
  • Aids normal body development, growth and fertility
  • Antioxidant that protects the system by helping to prevent the formation of free radicals
  • Essential component of a key antioxidant enzyme
  • Used in metabolic processes combined with Vitamin E
Selenium - FOOD SOURCES
  • Bran (It destroys the gut and your very ability to absorb food! It will clog you. Fiber is from greens.)
  • Broccoli
  • Onions
  • Tomatoes
  • Tuna
  • Wheat germ (If it's a green, maybe)
  • Brazil nuts
  • Whole grains (It destroys the gut and your very ability to absorb food!)
  • Shellfish
  • Garlic
  • Eggs
  • Kidney and liver meats
Selenium - EFFECTIVE WITH
  • Vitamin E
  • Vitamin A
  • Beta-carotene
People with yeast intolerance should check the source of the selenium used in the supplement, as certain manufacturers obtain selenium from yeast.


Selenium - DOSAGE

The dosage is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.

In the case of microelements, such as trace elements, the amounts are very small, yet they are still important and 70 micrograms per day is taken as the required dosage.


Selenium - WHEN MORE MAY BE REQUIRED

Men need more selenium than women as it is lost in the seminal fluid, and people staying in areas where the soil is poor in selenium, should also pay attention to their selenium intake.


Selenium - SYMPTOMS OF TOXICITY

It can be toxic and too large quantities may result in:
  • Hair loss
  • Tooth decay
  • Brittle nails
  • White spots
  • Poor appetite
  • Sour taste in the mouth
  • Loss of feeling in the hands and feet
  • Change in skin pigmentation
  • Breath may have a garlic smell
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Zinc

Zinc - To do

Information at nhs.uk.

Needs to be balanced with copper, great for depression. (Adrenals and absorbing calcium)

Deficiency symptoms Modern day zinc deficiency epidemic at knowledgeofhealth.

“Patients with a frank zinc deficiency are likely to be treated with drugs for a host of mental, heart, immune, and other health issues when a simple zinc pill could remedy them all.” It’s anti-inflammatory properties makes it a strong anti-aging molecule and it’s good for immunity.

Symptoms:

“Common symptoms of zinc deficiency are: atrial fibrillation, diarrhea, blindness (alcohol-related), lack of appetite, loss of smell or taste, mental depression, weak immunity, hair loss, impotence, poor wound healing, acne, warts, mental lethargy, dyslexia and growth retardation among children.

Severe zinc deficiency emanates in growth retardation in children, skin lesions, impaired wound healing, anemia, anorexia, impaired vision and even mental retardation.”

Helps sugar control in diabetics; and weight control by controlling inflammation. Zinc deficiency is associated with Alzheimer’s disease. A large percentage of children with autism exhibit zinc deficiency. Children with dyslexia exhibit low levels of zinc in their sweat. One study linked higher dietary zinc intake with improved mood. It is possible zinc acts as an anti-depressant. (The deficiency probably caused the depression.) It is possible many cases of atrial fibrillation can be resolved with simple zinc supplementation. Patients with congestive heart failure typically exhibit a profoundly low zinc level.

Zinc deficiency is associated with a low sperm count.

Zinc deficiency increases the prevalence of dental caries.

Zinc deficiency in the skin is associated with psoriasis and acne. Patients with these skin conditions are likely to have normal blood serum levels of zinc.

Zinc supplementation is associated with a 14% reduction in preterm birth.

Zinc is only recently appreciated as an essential nutrient to prevent age-related bone loss (osteoporosis).

A skin rash condition (acrodermatitis enteropathica) which emanates from an inherited disorder of zinc absorption is resolved by zinc supplementation.

Zinc carnosine is a remedy for H. pylori infection and gastritis.

Crohn’s disease results in poor zinc absorption.

Researchers successfully used 110 milligrams of zinc sulfate (providing 75 mg of elemental zinc) to quell recurrence of symptoms of Crohn’s disease (10 of 12 patients experienced resolution of their “leaky gut” problem).

A white half-moon discoloration on the proximal nail bed is indicative of a zinc deficiency.

“the best proof of zinc deficiency is the presence of some of its typical symptoms (mental depression, fatigue, hair loss, diarrhea, reduced resistance to infection or delayed wound healing, reduced sense of taste or smell) followed by their improvement or disappearance after supplementation.”

It should be balanced with 1 mg of copper for every 10 mg of zinc. Daily consumption of more than 40 mg of supplemental copper is not advised. It’s best to take 10-25 mg of supplemental zinc on a daily basis, with food to enhance absorption, if zinc deficient. If taking more zinc than this, a copper supplement at 1/10th the dose of zinc should also be consumed.

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Fat

Fat - To do

See my page: Purpose of fat

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Protein

Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources. Animal protein sources contain the complete set of essential amino acids, while all the essential amino acids can be obtained by eating a wide variety of plant foods.


Protein - FUNCTION
  • Plays a crucial role in the proper growth and maintenance of the body.
  • Provide essential amino acids which the body cannot produce on its own.
  • Proteins are the basic building blocks of life.
Protein - FOOD SOURCES

From lifespa:

Animal sources:
  • Meat
  • Poultry
  • Fish
  • Dairy
  • Eggs
Plant sources:
  • Seeds, sprouted
  • Nuts
  • Algae, seaweed
  • Peas
  • Spinach
  • Beans
  • Lentils
  • Whole grains (in order from highest to lowest protein content): Wheat, amaranth, oats, rye, triticale, teff, spelt, wild rice, barley, buckwheat, quinoa, millet, sorghum, corn, rice.
  • Soy (Don't eat that junk. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones)
  • Peanuts
  • Potato, sweet potato
Top 10 foods highest in Protein. More details at from healthaliciousness:

By nutrient density, protein per gram:
  • 1 - Spirulina
    (Blue-green algae, actually a filamentous cyanobacterium)
  • 2 - Parmesan Cheese
  • 3 - Dry Roasted Soy Beans
    (Don't eat that junk. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones)
  • 4 - Lean Veal and Beef
  • 5 - Lamb (Shoulder)
  • 6 - Chicken and Turkey Breast
  • 7 - Squash and Pumpkin Seeds
    (Pumpkin seeds have a very high amount of protein, followed by peanuts. Then come almonds and pistachios, followed by sunflower seeds and then cashews and pecans. From: livestrong
    Green vegetables like squash have protein too!)
  • 8 - Non-fat Mozzarella
    (Fat is good for you. Get cholesterol, your endocrine system needs it.)
  • 9 - Fish (Tuna)
  • 10 - Pork Loin (Chops)
By protein to calorie ratio:
Fat is good for you, it's starvation, toxins and sugar that makes you fatter. Don't focus on calories, focus on nutriments.
  • 1 - Turkey Breast (and Chicken Breast)
  • 2 - Fish (Tuna, Salmon, Halibut)
  • 3 - Cheese (Low-fat Mozzarella and Cottage Cheese)
  • 4 - Pork Loin (Chops)
  • 5 - Lean Beef and Veal (Low Fat)
  • 6 - Tofu (Don't eat that junk. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones)
  • 7 - Beans (Mature Soy Beans) (Don't eat that junk. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones)
  • 8 - Eggs (Especially Egg Whites) (You might as well eat the whole thing)
  • 9 - Yogurt, Milk, and Soymilk (Don't eat that soy. Soy products are xenoestrogens, they mimic estrogens and mess with your hormones, make sure yogurt has probiotics or it's closer to candy than dairy.)
  • 10 - Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)
10 Cheapests sources of protein.
Buy generic food. Buy in bulk to get discounts and freeze it. From stronglifts:
  • 1 - Canned Tuna (Canned food is bad for you, aluminium is toxic, there's too much salt to preserve, and the inside is coated with something toxic.)
  • 2 - Whole Eggs (Wonderful! I feel much better since I eat many per week.)
  • 3 - Whey (There's health dangers. Don't use it. See them at: ogglog)
  • 4 - Ground Beef
  • 5 - Milk (Pasteurization destroys the enzymes necessary to digest it.)
  • 6 - Frozen Chicken Breast (Or wait for specials on fresh and freeze them)
  • 7 - Cottage Cheese
  • 8 - Ground Turkey
  • 9 - Canned Mackerel (Canned food is bad for you, aluminium is toxic, there's too much salt to preserve, and the inside is coated with something toxic.)
  • 10 - Calves Liver (If you can stant the taste, they clean the body of waste...)
Eating naturally with the seasons from lifespa:

Red meat is the most acidic of all meats and of all protein sources in general. The more acidic a substance, the deeper it penetrates the tissues and the better it is stored.

Alkaline foods are great cleansers. They flush the lymph and help the body detoxify. The more alkaline a food or diet, the more efficiently it will remove waste and toxins.

On the other hand, the more acidic a food is, the less easy it will be to remove or detoxify. While we tend to associate the notion of “acidic foods” with toxic or comfort foods, many acidic foods are actually very healthy and essential.

This is nature’s way of balancing: we help rebuild the body in the winter with naturally occurring acidic foods and cleanse the body in the spring and summer with naturally occurring alkaline foods.

If a squirrel ate only broccoli in the winter, the squirrel would freeze to death. Luckily, nature does not make broccoli available in the colder winter months. The harvest during a cold winter was traditionally loaded with meats, grains, and root veggies; all primarily acidic, rich in protein, and rebuilding.


Protein - DOSAGE

The amount of protein required by the body depends on the age, gender, weight, health and the activities that are performed by the individual. It is highly essential for every individual to have adequate amount of protein in their body to live a healthy life. You can monitor the daily protein intake by keeping track of the food you eat each day.
  • Children normally need around 0.5 gm per pound of body weight.
  • Adults require approximately 60 gm of protein per day.
The Institute of Medicine designates that “adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day."

Other reputable sources say that you should eat half your body weight in protein (in grams of course!) (moresquashplease)

There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is:
  • 46 grams for women aged 19-70
  • 56 grams for men aged 19-70
To rebuild protein and stabilize blood sugar:
Eat 4 ounces of red meat a day for 2 weeks, preferably at lunch.

This is the best and most effective way, when implemented with great respect and gratitude for the animal that gave its life to help yours.

Even the Dalai Lama and many of the monks in Kashmir eat meat.

Or if you only want to chose the vegetarian option: have 3 whey, pea, rice, or hemp protein powder shakes a day; one with each meal.
Eat off the winter grocery list (see the winter grocery list from The 3-Season Diet in the library at lifespa) and emphasize the vegetarian proteins and fats listed.


Protein - SYMPTOMS OF DEFICIENCY

From lifespa:

Protein deficiency is a hazardous condition that is responsible for many diseases and for claiming the lives of millions of people across the world each year. Although protein deficiency is most commonly seen in developing countries, it is not just restricted to these countries.

The reasons for the lack of protein intake may be poverty, famine, highly restricted diet, malnutrition and poor knowledge about the high protein food sources. If the body does not get the specific amount of protein, it compensates for the deficiency by using protein stores from the muscles. This can lead to serious health hazards which can even turn to be life-threatening.

Having a good understanding of the various protein deficiency symptoms can help us to deal with the problem to a great extent.

The most common protein deficiency symptoms:
  • Fatigue and decrease in energy levels
  • Weakness
  • Muscle wasting and weight loss
  • Edema (accumulation of fluid beneath the skin)
  • Brittle nails
  • Brittle hair and hair loss
  • Reduced pigmentation of hair
  • Poor healing of wounds
  • Skin problems such as rashes, drying, flaking and ulcers
  • Muscles soreness
  • Headache
  • Insomnia
  • Fainting
  • Severe depression
  • Mood swings
  • Anxiety
  • Decrease in mental alertness
  • Nausea
  • Abdominal pain
  • Irregular bowel movements
  • Diarrhea
Mild and/or chronic protein deficiencies.
  • Constant cravings
    Carbs, sweets, caffeine, chocolate, pop, candy, pastries, or chips; constant cravings for these non-nutritional foods point to unstable blood sugar. Not everyone with cravings is protein deficient (otherwise we would really be looking at a country-wide epidemic!), but protein deficiency and unstable blood sugar are intimately linked.
  • Blood Sugar Stability
    A blood test is most conclusive and indicated for anyone concerned about their blood sugar, but it might not pick it up. Here's signs:
    • 1 - If you are a vegetarian or rarely eat meat and have a craving for carbs and just don’t feel satisfied until you are filled up on breads, pastas or sweets, you may have unstable blood sugar that may be due to a deficiency of protein.
    • 2 - If you are a vegetarian and have a secret stash of candy, jelly beans or dark chocolate, you may have unstable blood sugar that may be due to a deficiency of protein.
    • 3 - Try eating 3 meals a day without snacks. If you find you need to nibble or graze on anything other than water, you may have unstable blood sugar that may be due to a deficiency of protein.
  • Muscle and/or Joint Pain
    During fall and winter the body starts to store proteins and fats to insulate and rebuild the body during the cold winter months. The body stores much of its protein reserves in the synovial fluid around the joints, to be used to rebuild the muscles and joints after strenuous exercise. When one is protein deficient, this reserve is the first to go. As a result, the joints stiffen and the muscles tighten. This kind of pain does not typically respond to standard musculoskeletal care. (No need for pills, just more protein!)
Protein - DEFICIENCY LEADS TO
  • Muscle atrophy
  • Impaired functioning of the human body in general
  • Kwashiorkor
    (a malnutrition disease, chiefly of children, caused by severe protein and vitamin deficiency and characterized by retarded growth, changes in pigmentation, potbelly, and anemia.)
  • Gallstones
  • Heart problems
  • Arthritis
  • Organ failure
  • Death
I'll add the obvious:
  • Chronic fatigue syndrome (CFS)
  • Fibromyalgia
Protein - SYMPTOMS OF TOXICITY

Any excess protein consumed is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver.


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Enjoy~

Mens sana in corpore sano: A healthy mind in a healthy body.




Lisa Of Shades
3 Mars 2013
7 September 2013
Added more Magnesium: 13 April 2014
Added more B12: 18 April 2014
Added advice for vitamin C supplements: 20 April 2014
Added more B12: 23 May 2014
Added more scurvy: 30 October 2014
Right to be ©razy 2013 and beyond!