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Vitamins
and Minerals
Did
you know that lithium
is a naturally
occurring element? Sure...check out the periodic chart (you know,
the one in your high school lab room). I know that not everyone can
take lithium and I'm not suggesting that everyone start
"popping" lithium. Nevertheless, I often have to
chuckle when people refuse to take lithium because they prefer a more
"natural" method. (oh well, that's an whole 'nother story).
As
for vitamins and minerals, our "natural" foods are great sources
of them. According to Mary Beth Lind, if we eat a well balanced diet
of the food groups, we really should not need supplements. We live
in the "real" world though and many times it's easier to pop a
pill than to eat right.
One
note of caution: All vitamin and mineral supplements are NOT created
equally. Be sure to read the labels! Some vitamins and
minerals can actually do you more harm than good if taken in doses that
are too high. Again, be sure to check things out with your doctor
before beginning any supplemental program.
vitamin/
mineral |
food
source(s) |
benefits |
points
of interest/ CAUTIONS |
| |
Vitamins |
|
|
| vitamin
A |
yellow,
orange and dark green vegetables and fruits, liver, eggs, fortified
milk |
improves
vision and night blindness, healthy skin and mucous membranes,
improves immune system's response to infection |
it's
true!!! Eat your carrots for better eye sight...they are high in
vitamin A
Vitamin A
is a FAT SOLUBLE vitamin. high doses can be very dangerous and lead
to toxicity... check with your doctor before taking a vitamin A
supplement |
vitamin
B1
(thiamine) |
organ
meats such as liver and kidneys, muscle meats, fish, poultry, eggs,
milk and milk products, whole grain and enriched cereals, green
vegetables, |
improves
nerve impulse transmission, energy production |
prevents
disease called beri-beri, signs and symptoms include swollen lower
legs, fatigue, loss of appetite, weight loss weakness, irritability,
confusion, depression, loss of memory and decreased muscle tone |
vitamin
B2
(riboflavin) |
organ
meats such as liver and kidneys, muscle meats, fish, poultry, eggs,
milk and milk products, green vegetables, |
necessary
for fatty acid synthesis, essential for normal cells function,
promotes healthy skin, tongue, eyes and nerves, energy production |
one
sign of a Vitamin B2
deficiency is cracks at the corners of the mouth, some others are
reddened eyes, sensitivity to light, and depression |
folacin
(folic acid) |
organ
meats such as liver and kidneys, muscle meats, fish, poultry, eggs,
milk and milk products, whole grain and enriched cereals, green
vegetables, |
stimulates
production of red blood cells, nerve cell production, general
cellular reproduction, protein synthesis, DNA and RNA production |
one
of the many vitamins that is beneficial before getting pregnant,
recent studies show this vitamin is very low in people with treatment
resistant depression |
| Niacin |
organ
meats such as liver and kidneys, muscle meats, fish, poultry, eggs,
milk and milk products, whole grain and enriched cereals |
involved
in more than 50 of the body's metabolic functions, energy
production, metabolism of carbohydrates, proteins and fats,
maintenance of every body cell |
also
considered one of the "B" complex vitamins
deficiencies affect ALL cells, can lead to severe skin lesions, confusion,
irritability, insomnia and psychosis |
| Biotin |
organ
meats such as liver and kidneys, muscle meats, fish, poultry, eggs,
milk and milk products, green vegetables, |
fatty
acid synthesis |
deficiency
is very rare, unless you eat a large amount of raw egg whites |
| Pantothenic
Acid |
organ
meats such as liver and kidneys, muscle meats, fish, poultry, eggs,
milk and milk products, whole grain and enriched cereals, green
vegetables, |
protein
metabolism, energy metabolism, break down of fats |
deficiency
is very rare, however signs are depression increased
susceptibility to infection, irritability, confusion and fatigue |
vitamin
B6
(pyridoxine) |
organ
meats such as liver and kidneys, muscle meats, fish, poultry, eggs,
milk and milk products, green vegetables, |
amino
acids metabolism (which helps in the formation of serotonin,
norepinephrine and acetycholine), promotes production of red blood
cells, critical to protein metabolism, cholesterol metabolism and
stored glucose conversion |
signs
of deficiency are: altered brain function, hyperactivity,
irritability, weakness, insomnia and nervousness, low blood
lymphocytes and other WBCs (for fighting infections), skin lesions
and arteriosclerosis |
vitamin
B12
(cobalamin) |
organ
meats such as liver and kidneys, muscle meats, fish, poultry, eggs,
milk and milk products, green vegetables, |
production
of RNA & DNA, production of red blood cells, general cellular
production, maintenance of nerve tissue, lipid and carbohydrate
metabolism
|
specifically
the body produces immature red blood cells incapable of carrying
oxygen when you have a vitamin B12
deficiency called pernicious anemia, the nerve cells will literally
die from lack of oxygen, anemia
can cause depression, mental confusion and irritability |
| vitamin
C |
(excellent
100mg/100g)
broccoli and broccoli greens, collards, black currants, guava,
horseradish, kale, turnip greens, parsley, sweet peppers
(good 50-99mg/100g)
cabbage, cauliflower, chives, kohlrabi, orange pulp,
lemon pulp, mustard greens, beet greens, papaya, spinach,
strawberries, watercress, sprouts
(fair 30-49mg/100g)
asparagus, limas, swiss chard, gooseberries,
currants, grapefruit, limes, loganberries, cantaloupe, okra,
tangerines, tomatoes, potatoes, turnips |
promotes
healing and production of immune system cells, promotes iron
absorption, increases body metabolism and energy production,
essential to function of collagen and 5-Http uptake which is
responsible for serotonin
production in the brain, promotes mental health and prevents
depression, promotes
proper hormone secretion through out the body, activates folic acid,
prevents scurvy, (note: there is still a HUGE controversy on whether
or not vitamin C prevents common infections like a cold, although it
has been accepted that large doses will reduce the number of days
ill, having a vitamin C deficiency affects every cell in the
body) |
classified
as an anti-oxidant, water soluble, if you take a supplement be sure
to drink plenty of water, high concentrations in the blood can
lead to kidney stone formation, grapefruit can affect many
medications, the ones associated with treatment of BP are: Buspar
,
Caffeine, Halcion,
Tegretol, Valium,
Versed, Xanax
(all benzodiazepines like valium and buspar)
check with your pdoc or pharmacist
|
| vitamin
D |
fortified
milk and milk products, fish liver oils, liver and eggs, muscle
meats, whole grains |
maintains
healthy bones and teeth |
prevents
rickets (soft bone disease), also helps the regulate calcium and
phosphorus, two important minerals in bone formation, exposure to
sunlight helps the body produce it's very own vitamin D
Fat soluble
vitamin, large doses can cause toxicity, irreversible kidney damage,
calcification of the major organs and arteries |
| vitamin
E |
vegetable
oils, margarine and shortening, muscle meats, milk and milk
products, whole grains, dark green leafy vegetables, cabbage family |
anti-oxidant
that protects other nutrients like vitamin A from oxidation,
promotes the integrity of the cell membrane,
healthy skin and nails, improves cardiovascular health, and reduces
risk cancer of the skin |
unfortunately,
there is not scientific evidence that vitamin E improves
reproduction, sexual performance, slows aging, enhances athletic
performance or improves breathing disorders
Fat soluble
vitamin, rare for toxic levels to occur |
| vitamin
K |
leafy
green vegetables, whole grain, egg yolks, and milk |
production
of prothrombin which promotes blood clotting |
deficiency
is rare in adults, but hemorrhage especially in newborns is a
concern
Fat soluble
vitamin, rare for toxic levels to occur |
| |
Major
Minerals |
found
in larger quantities in the body |
|
| Calcium |
canned
fish, milk dark green leafy vegetables beans dark fruits eggs whole
grains |
improves
hard structure of bones and teeth, promotes transmission of nerve
impulses, muscle contractions and relaxation, cellular membrane
structure, helps hold cells together, blood clotting |
stored
in bones, one of the electrolytes important to basic body function,
especially important in heart function, deficiency can lead to
rickets |
| Chlorine |
table
salt, salt substitutes |
one
of the electrolytes which are nonmetallic conductors of
electricity, nerve messages in the body travel with the
aid of electrolytes |
major
cause of depletion are vomiting and diarrhea |
| Magnesium |
peanuts,
beans, shrimp, spinach, whole grains, crab meat |
energy
production, maintains homeostasis (body's attempt to stay chemically
balanced), improves nerve impulse transmission |
deficiency
signs and symptoms are: irritability, muscle tremors |
| Phosphorus |
whole
milk, chicken, pork, lean beef, tuna, cheese, beans, eggs, whole
grains |
structure
of bones and teeth, DNA and RNA production, buffer of the body
fluid |
deficiency
can lead to rickets |
| Potassium |
lean
meats, fish, milk, bananas |
one
of the electrolytes which are nonmetallic conductors of
electricity, nerve messages in the body travel with the
aid of electrolytes, retention of fluids |
taking
diuretics can deplete the potassium levels quickly, major
cause of depletion are vomiting and diarrhea, too
much potassium can be serious as well |
| Sodium |
bouillon,
baking powder, sea fish, shell fish, salt cured meats, cheese,
bread, eggs, processed foods, table salt |
one
of the electrolytes which
are nonmetallic conductors of electricity, nerve messages
in the body travel with the aid of electrolytes |
strenuous
exercise can lead to depletion, although sports drinks often replace
sodium quickly they also contain a large amount of sugars, confusion,
irritability and psychosis are some signs of depletion |
| Sulfur |
meat,
fish, poultry, eggs, milk, legumes |
contributes
to the structure of proteins, promotes body use of thiamin and some
hormones |
found
in all tissues and causes the distinct odor of burning hair, nails
or skin |
| |
Trace
Minerals |
found
in smaller quantities in the body |
|
| Arsenic |
organic
foods |
normal
growth, iron utilization |
this
occurs naturally in the water and soil and the dietary intake from
foods is much lower than the toxic levels written about in detective
stories and murder mysteries |
| Chromium |
molasses,
meats, fruits, vegetables |
promotes
normal function of insulin and normal glucose tolerance |
due
to the increase in refined sugar intake, can be a factor in early
diabetes development |
| Cobalt |
see
vitamin B12 |
part
of vitamin B12 |
see
vitamin B12 |
| Copper |
organ
meats, shell fish, nuts, whole grains, eggs, fish, poultry,
dried peas, beans, dark green leafy vegetables |
respiratory
chain, collagen production, hemoglobin production, melanin
production |
deficiency
signs and symptoms: anemia, mental slowness due to lack of oxygen
to the brain |
| Fluorine |
added
to water supply in many areas...and the rest depends on the soil
content of fluoride where you live, fluoride toothpastes do offer a
fair amount |
helps
form tooth enamel |
pregnant
mothers who are given an additional fluoride supplement can
guarantee a cavity free life for their newborn, |
| Iodine |
store
bought salt, shell fish, kelp, seaweed |
thyroid
function, body metabolism |
goiter
or enlarged thyroid, nervousness, irritability, depression,
confusion, anxiety can all be signs of thyroid problems |
| Iron |
meat,
oysters, whole grains, fortified cereals and breads, raisins, dried
fruits, dark green leafy vegetables |
promotes
use and production of body enzymes |
iron
deficient anemia is most common, anemia can cause depression,
mental confusion and irritability |
| Manganese |
cereals,
dried peas, beans, nuts, leafy green vegetables, dried fruits, root
or tuber vegetables, almonds, tea |
growth,
fertility, healthy skin, changes in pigmentation or skin color |
works
hand in hand with vitamin K |
| Molybdenum |
grazing
animal meats, vegetables grown in areas of high soil content |
protection
of cellular membranes, reduction of tumors, decreased cancer risk |
can
be dangerous and toxic in high levels |
| Nickel |
grazing
animal meats, vegetables grown in areas of high soil content |
in
natural food forms slows aging improves bone, mucous membranes,
collagen and skin tissues, prevents iron deficiency anemia |
data
is very limited, however, toxicity is usually not a problem
unless several grams are ingested from non-dietary sources |
| Selenium |
grazing
animal meats, vegetables grown in areas of high soil content |
cancer
risk reduction in amounts of 0.05 - 0.2 |
poor
dental hygiene and increased cavities can be an indication of high
selenium content in an area, can
be dangerous and toxic in high levels |
| Silicon |
actually
found in most foods, this is the most prevalent mineral on the
earth, oats and barley are best sources |
collagen
formation, bone calcification |
too
much silicon can cause silicosis, a respiratory disease that causes
lung tissues to harden |
| Tin |
grazing
animal meats, vegetables grown in areas of high soil content |
normal
function of adrenal gland, heart function |
tomato
products canned in tin that has not been coated with lacquer or
resin increase tin uptake, dietary levels have not been established |
| Vanadium |
shellfish,
mushrooms, black pepper, and parsley |
maintaining
blood sugar levels, bones and teeth, reduces risk of cancer |
dietary
levels have not been established, however high supplemental doses
can cause a green tongue and chemical imbalances in the body |
| Zinc |
raw
Atlantic oysters, wheat germ, lean beef, dark turkey meat, whole
grains, cheddar cheese |
body
metabolism and production of new cells, energy production, protein
synthesis, promotes wound healing, collagen formation, amino acid
metabolism |
deficiency
signs and symptoms, dry brittle hair and nails, scaly and inflamed
skin |
vitamin
and mineral information from reference #6
TrueHope&
Other Alternatives
Vitamin
and mineral supplements have been hailed as the new all natural treatment
for BP. TrueHope or EM Power Plus has been one of those supplements
in the news for the last several years. There are those who swear by
it and others who take a much harder view of the supplements. We are
not making any claims here one way or the other. There is obviously
many who are interested in this approach, and we want to give you the full
story. Here are a couple links you might want to check out.
They are from both sides of the TrueHope spectrum, as well as testimonials
from other Alternative Treatments.
http://www.alternativementalhealth.com/testimonials/
http://www.truehope.com
../Stories/ben.htm
http://www.healthwatcher.net/Quackerywatch/Synergy/evaluation-1.html
http://www.ratbags.com/rsoles/comment/truehope.htm
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