Herbs Minerals. Vitamins Supplements are an easy, safe, and inexpensive way to make sure you're...
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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.
Men 1.5 mg Women 1.2
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
VitaminsVitamin Benefits Recommended Daily
Allowance Food Sources Deficiency
Symptoms
Vitamin B 6
The principle vitamin for processing amino acids. Also helps convert nutrients into energy.
Men 2.0 mg Women 2.0
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)
VitaminsVitamin Benefits Recommended Daily
Allowance Food Sources Deficiency
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
Allowance Food Sources Deficiency
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
250-500mg up to three times
daily Standardized to contain
0.8% essential oils
Can cause GI irritation
at high levels
HerbsHERBS INDICATIONS DOSAGE SIDE EFFECTS
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.
Standardized to contain 0.5%
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
50-100mg three times daily.
Standardized to contain a
procyanidolic value of 95
None
Gugulipid Atherosclerosis,
Elevated Cholesterol &
Triglycerides
25mg three times daily None
HerbsHERBS INDICATIONS DOSAGE SIDE EFFECTS
Hawthorn Atherosclerosis, High
Blood Pressure,
Congestive Heart
Failure, Angina
120-240mg three times daily.
Standardized to contain 1.8%
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
100-200mg up to three times
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
150-300mg three times daily.
Standardized to contain 0.14%
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/