herbs minerals. vitamins supplements are an easy, safe, and inexpensive way to make sure you're...

Herbs

Minerals

Vitamins• Supplements are an easy, safe, and

inexpensive way to make sure you're getting the vitamins and minerals your body has to have for optimum health

• Fat-soluble vitamins are better metabolized by your body if you take it with fat, oil, or protein in the same meal (or take your pill with this type of food). These types of vitamins are stored in the body, therefore, you do not want to take these in excessive amounts, since your body retains them and the effect can be toxic.

• Water-soluble vitamins are absorbed by the intestine and carried through the bloodstream. They are not stored in the body and must be taken daily in order to prevent deficiency.

• A balanced diet is the most sensible way of getting a sufficient amount of these nutrients.

VitaminsVitamin Benefits Recommended Daily

Allowance Food Sources Deficiency

Symptoms

Vitamin A

Critical to the development of bones and teeth. Helps maintain good eyesight. Enhances the immune system. Prevents red blood cell damage.

Adults 600 mcg

Children 600 mcg

Infants 350 mcg

Lactating Women 950 mcg

Dark green leafy vegetables, Yellow-orange vegetables and fruits, Liver, Milk, Butter

Rhodopsin deficiency, night blindness, retarded growth, skin disorders, and increased infection risk

Vitamin B 1

Needed by your body to process fats, proteins and carbohydrates. B-1 also helps form the fuel your body needs to function.

Men 1.3 mg Women 1.0

mg Children 1.1

mg Infants 50

mcg

Wheat germ, liver, pork, whole & enriched grains, dried beans

Beriberi-muscle, weakness (including cardiac muscle), neuritis, and paralysis

Vitamin B 2

Processes amino acids and fats. Also activates vitamin B-6 and folic acid.


mg Children 1.3

mg Infants 60

mcg

Dairy products, green leafy vegetables (like spinach), whole & enriched grains

Eye disorders and skin cracking, especially at corners of mouth

Vitamin B 3

Used by your body to release energy from carbohydrates and to process alcohol.

Men 17 mg Women 13

mg Children 15

mg Infants 650

mcg

Meat, poultry, fish, nuts, whole & enriched grains, dried beans

Pellagra-diarrhea, dermatitis, and mental disturbance

Vitamin B5

Converts nutrients into energy. Also essential for processing fats.

Men 10 mg Women 10

mg Children 5.5

mg

Lean meats, whole grains, legumes

Tingling hands and feet, loss of appetite, nausea, abdominal pain, fatigue, insomnia, reduced resistance to infection



Symptoms

Vitamin B 6

The principle vitamin for processing amino acids. Also helps convert nutrients into energy.


mg Children 1.7

mg Infants 0.1-0.4

mg

Fish, poultry, lean meats, whole grains

Dermatitis, retarded growth, and nausea

Vitamin B 12

Maintains healthy nervous system and assists with blood cell formation.

Men 2 mcg Women 2

mcg Children 1

mcg Infants 0.5

mcg Lactating

Women 2.6 mcg

Liver, lean meat, fish and poultry, eggs, dairy products

Pernicious anemia and nervous system disorders

Vitamin B 9 - Folic Acid

Assists the normal development of cells, especially during pregnancy. Also protects your body from amino acids linked to heart disease and stroke.

Men 100 mcg Women 100

mcg Children 80

mcg Infants 25

mcg Pregnant

Women 400 mcg

Lactating Women 150 mcg

Green leafy vegetables (like spinach), liver, dried beans

Macrocytic anemia (enlarged red blood cells)



Symptoms

Vitamin C

Helps the formation of scar tissue, Fights bacterial infection, Reduces the impact of some allergy producing substances, Helps prevent the common cold (Controversial), As an antioxidant, fights cancer, cataracts, and heart disease.

Men 40 mg Women 40

mg Children 40

mg Infants 25

mg Lactating

Women 80 mg

Citrus fruits, melon, berries, vegetables; like Broccoli, Tomatos, Oranges, Grapefruit, Cantaloupe

Scurvey-defective bone formation and poor wound healing

Vitamin D

Critical for bone development and strength, Mantains a stable nervous system, Maintains a normal and strong heartbeat, Helps in blood clotting.

Adults 0.01 mg

Children 0.01 mg

Fish-liver oils, Fortified milk, Egg yolks, Tuna fish

Rickets-poorly developed, weak bones; osteomalacia; bone resorption

Vitamin E

Lessens oxidative damage after hard training, Prevents lung damage from many pollutants, Vital to the immune system.

Men 15 mg Women 12

mg Children 8.3

mg Infants 4-5

mg

Vegetable oils, Wheat germ, Whole grains, Rice, Leafy vegetables

Muscular dystrophy and sterility

Vitamin K

Essential to blood clotting.

Adults 70-140 mcg

Children 35-75 mcg

Green leafy vegetables, Vegetable oils, Fish

Excessive bleeding due to retarded blood clotting

Minerals• Minerals are inorganic substances • Minerals play an important role in the health

of your body in terms of healthy bones, teeth, hair, nails, nerve and muscle activity and regulation of body fluids.

• Minerals are essential for regulating and building the cells which make up the body.

• Minerals help to maintain the volume of water necessary for the life processes in the body

• Plants incorporate minerals from the soil into their own tissues

• Green leafy vegetables are the best source of many minerals.

• Major Minerals: More than 100 mg is required per day

• Minor or trace Minerals: Less than 100 mg is required per day

MineralsMineral Benefits Recommended Daily


Symptoms

Calcium

Builds and maintains bone strength, which prevents stress fractures, Builds and maintains teeth, Helps regulate heart function, Assists in muscle growth and contraction.

Adults 1200 mg

Children 800 mg

Infants 500 mg

Pregnant & Lactating Women 1200 mg

Milk & milk products, Calcium fortified juices, Beans, Oranges, Broccoli

Spontaneous nerve discharge and tetany (cramps)

Chlorine

Maintains nerve impulses that control the muscles, Maintains water balance and distribution, Needed for the production of stomach acid.

Adults 750 mg

Children 600 mg

Table salt (sodium chloride)

Acid-based imbalance

Magnesium

Aids in the body's enery production, Combats stress, Assists in bone growth, Helps regulate body temperature.

Men 350 mg Women 300

mg Children 150-

200 mg Infants 40-60

mg

Bananas, Green vegetables, Corn, Apples, Whole wheat bread

Increased nervous system irritability, vasodilation, and arrhythmias

Phosphorus

Helps in almost every chemical reaction in the body, assists in the use of carbohydrates, fats, and proteins for energy, Stimulates heart and muscle contractions, Prevents tooth decay.

Adults 1200 mg

Children 800 mg

Meats, Fish, Chicken, Eggs, Whole grains, Chocolate!

Loss of energy and cellular function

MineralsMineral Benefits Recommended Daily

Allowance Food Sources Deficiency Symptoms

Potassium

Aids in the conversion of glucose to glycogen, Nourishes the muscles, Stimulates the kidney to get rid of body wastes.

Adults 2000 mg

Children 1500 mg

Bananas, Green leafy vegetables, Oranges, Potatoes, Raisins, Dried beans

Muscle weakness, abnormal electrocardiogram, and alkaline urine

Sodium

With water, helps retain fluids that counteract dehydration, Helps our bodies produce a thirst sensation so we'll drink more fluids.

Adults 500 mg

Children 400 mg

Seafood, Poultry, Carrots, Beets

Nausea, vomiting, exhaustion, and dizziness

Iron

Along with protein, helps form hemoglobin, which carries oxygen from the lungs through the blood to the body tissues, which includes the muscles.

Men 10-12 mg

Women 15 mg

Children 10 mg

Pregnant Women 30 mg

Beef, Lamb, Pork, Leafy green vegetables, Iron fortified cereals, Breads

Anaemia, decreased oxygen transport, and energy loss

Selenium

Boosts your immune system and helps protect your body from cancer.

Men 70 mcg Women 55

mcg Children 20 -

30 mcg Infants 10 -

15 mcg Pregnant

Women 65 mcg

Lactating Women 75

Seafood, liver, lean meats, grains

No specific symptoms

Minerals

Mineral Benefits Recommended Daily Allowance

Food Sources Deficiency Symptoms

Zinc

Helps remove carbon dioxide from excercising muscles, Aids in healing, Boost the immune system, Protects against pollution.

Men 15 mg Women 12

mg Children 10

mg Infants 5 mg

Lean meats, liver, eggs, seafood, whole grains, dairy products

May be cause of anaemia, retardation in growth, and delayed genital maturation

Herbs• Since early Neanderthal man,

plants and herbs have been used for healing purposes and maintaining good health

• Traditional herbal remedies have led scientists to the development of numerous 'modern' drugs

• Herbs act in almost magical and astonishing ways: spasms may relax, pains vanish, constipation overcome, nervousness recede, headaches disappear, colds be banished, allergies counteracted, fevers controlled, blood flow arrested... the magic is endless.

HerbsHERBS INDICATIONS DOSAGE SIDE EFFECTS

Bilberry Diabetic Retinopathy,

Allergies, Cataracts,

Varicose Veins

80 - 160mg two to three times

daily. Standardized to contain

240mg anthocyanidins

None

Borage Oil Arthritis, Atherosclerosis,

High Cholesterol, PMS

1000mg up to four times daily.

Standardized to contain 240mg

gamma linolenic acid

None

Boswellia Arthritis, Atherosclerosis,

High Cholesterol, PMS

400mg three times daily None

Bromelain Inflammation, Sports

Injuries, Respiratory

Infections,

Dysmenorrhea

250-750mg three times daily on

an empty stomach

GI upset at larger

doses

Cranberry Extract Urinary Infection, Kidney

Stone Prevention

1 capsule twice daily

Standardized to contain 11-12%

quinic acid

None

Dong Quai Menopause, Menstrual

Cramps, PMS

500-1000mg three times daily.

Photosensitivity at higher doses

None

Enchincea Common Cold, Viral

Infection, Impaired

Immune Function

250mg two to four times daily

Standardized to contain 3.5-4%

total echinacosides

None

Evening Primrose Oil (See Borage Oil) Borage Oil has five times the GLA of Evening Primrose Oil

Feverfew Migraine Headaches,

Arthritis

50mg twice daily Standardized to

contain 0.2% parthenolides

None

Garlic Infections, High

Cholesterol, High Blood

Pressure, Diabetes

300-600mg up to three times

daily

May cause GI irritation

Ginger Morning or Motion

Sickness, Vertigo,

Arthritis, Nausea


daily Standardized to contain

0.8% essential oils

Can cause GI irritation

at high levels


Ginkgo Biloba Cerebrovascular

Insufficiency, Memory

Loss, Dementia,

Vascular Disorders

60mg twice daily Standardized to

contain 24%

ginkgoflavonglycosides

Rare incidence of GI

upset and headache

Ginseng, Panax Illness Recovery,

Enhancement of Sexual

Function, Mental &

Physical Performance,

Fatigue

100mg one to three times daily

Standardized to contain 7%

ginsenosides

At higher doses

possible anxiety,

irritability, breast pain,

menstrual changes,

hypertension,

insomnia

Ginseng, Siberian Stress, Fatigue,

Atherosclerosis,

Enhancement of Mental

& Physical Performance

100-200mg up to three time daily

Standardized to contain 0.5%

eleutheroside

At higher doses

possible insomnia,

irritability, melancholy,

anxiety

Goldenseal Infections, Especially GI

Parasitic & Mucous

Membrane

200mg up to three times daily.


total Alkoloids calculated as

hydrostine

Higher doses may

interfere with B vitamin

metabolism-Not

recommended during

pregnancy

Gotu Kola Cellulite, Wound Healing,

Varicose Veins,

Scleroderma

60-120mg daily. Standardized to

contain 60% asiatic and

madecassic acids & 40%

asiaticosides

None

Grapeseed Extract Diabetic Retinopathy,

Macular Degeneration,

Bruising, Peripheral

Vascular Disease,

Vascular Fragility


Standardized to contain a

procyanidolic value of 95

None

Gugulipid Atherosclerosis,

Elevated Cholesterol &

Triglycerides

25mg three times daily None


Hawthorn Atherosclerosis, High

Blood Pressure,

Congestive Heart

Failure, Angina



vitexin - 4'-rhamnoside or 10%

procyanidins

None

Licorice Allergies, PMS,

Menopause, Peptic Ulcer

380-760mg 20 minutes before

meals. Delycyrrhizinated licorice

(DLG) is preferred

Can cause sodium

retention, high blood

pressure

Milk Thistle Liver Disorders, Hepatitis

Cirrhosis, Psoriasis


daily Standardized to contain

80% silymarin calculated as

silibin

None

Saw Palmetto Benign Prostate

Enlargement, Decreased

Function of Testes

160mg twice daily. Standardized

to contain 85% to 95% fatty acids

and sterols

None

St. John's Wort Depression, Anxiety,

Insomnia



hypericin

At high levels can

cause photosensitivity

Valerian Insomnia, Anxiety,

Intestinal Spasm, High

Blood Pressure

150-300mg one hour before

sleep time. Standardized to

contain 0.8% valerenic acids

None

References

• Vitamins Dairy, http://www.vitaminsdiary.com/minerals.html

• Mayo Clinic, http://www.mayoclinic.com/

• National Center for Complementary and Alternative Medicine (NCCAM), http://nccam.nih.gov/

• Herbs to Herbs, http://www.herbs2000.com/

• Centers for Disease Control and Prevention (CDC), http://www.cdc.gov/

http://www.vitaminsdiary.com/minerals.html

http://www.mayoclinic.com/

http://www.mayoclinic.com/

http://nccam.nih.gov/



http://www.herbs2000.com/

http://www.cdc.gov/

http://www.cdc.gov/

http://www.cdc.gov/

herbs minerals. vitamins supplements are an easy, safe, and inexpensive way to make sure you're...

Documents

major minerals

trace minerals

inorganic substances

watersoluble vitamins

types of vitamins

regulation of body fluids

inexpensive way

sensible way