COMPUTER HELPER Computer Repairs $65 + Parts (Most Computers)

Map & Directions Repairs - $75 + Parts (most comps)

Audio Bible
VBS Program Help
Bible Study Helps
FREE Bible Studies
Christian Links
Health Links
BIBLE Time Line
Favorite Links
SDA & EGW Studies
Christian Radio & TV
eBay

HEALTH LINKS & CHARTS

11 Effective, Natural Strategies To Kill Your CANCER

Swine (H1N1) Influenza (Flu)

This website is for informational purposes only. This website is not intended as a diagnostic tool, professional medical advice regarding diagnosis or treatment, or a substitute for a professional medical diagnosis, opinion or suggested course of treatment by a qualified health care professional, nor is it to be relied upon with regard to diagnosis or treatment. We assume no responsibility for what you do with the information contained on this website.

Medical problems, particularly those of a serious nature, should be treated by a doctor, in person. Please see your doctor for a professional diagnosis and treatment for any medical conditions you may have.

National Coalition for Child Protection Reform

The members of the National Coalition for Child Protection Reform have encountered the child welfare system in their professional capacities. Through NCCPR, we work to make that system better serve America's most vulnerable children by trying to change policies concerning child abuse, foster care and family preservation.

Bible Health Guide

DIET AND HEALTH IN THE BIBLE

THE BIBLE'S HEALTH AND BEAUTY AIDS

The Bible Diet and Health
What does the Bible say about food.

Human Gross Anatomy | Human Anatomy Biology | Human Anatomy Photos
Fact-filled tour of the human body for students in middle school and above.
BBC - Science & Nature - Human Body and Mind
Find out where organs are within the body and learn about the different aspects of the body such as the nervous system, muscles and skeleton.

Arkansas Department of Human Services - A Community of Caring

OKDHS
P.O. Box 370
511 S. Harper
Poteau, OK 74953

Open Mon thru Fri - 7:30am to 5pm
To schedule appointments outside of normal working hours, please contact your assigned case worker.
(918) 649-2300 FAX (918) 649-2481 1-800-493-7960

Oklahoma Department of Human Services homepage

Nutritional Healing Index

Dr. Kirit Parikh's Internal Medicine

http://www.jamesbalchmd.com/

Natural, Alternative Therapies for all Diseases
and Special Facts about Cancer and AIDS Lorraine Day, M.D.

Search information from 1,000's of today's best health sites

The Human Body
Alfy's Picks for the Human Body - Click on the Internet Activities, Lesson Plans, and Related Resources tabs for additional URLs!

Digital Pressure with Fingers, Thumbs or Hands

SoonerCare Choice program offers a Nurse Advice Line (1-800-530-3002) This is available to Choice recipients 24 hours a day, seven days a week. This service will reduce unnecessary emergency room utilization and provide a means of having medical questions answered in a timely manner

Minerals Chart

Use these charts to find the nutrient contents of your favorite fruits, nuts and vegetables.

Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds

Nutrient - Estimated Amounts Needed	Benefits/Deficiency Symptoms	Fruit Sources	Vegetable Sources	Nut/Seed Sources
Minerals are elements that originate in the soil and cannot be created by living things, such as plants and animals. Yet plants, animals and humans need minerals in order to be healthy. Plants absorb minerals from the soil, and animals get their minerals from the plants or other animals they eat. Most of the minerals in the human diet come directly from plants, such as fruits and vegetables, or indirectly from animal sources. Minerals may also be present in your drinking water, but this depends on where you live, and what kind of water you drink (bottled, tap). Minerals from plant sources may also vary from place to place, because the mineral content of the soil varies according to the location in which the plant was grown.
Note that I have listed only those foods which contain the listed vitamins in significant quantities. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center.
Adults need 1000 mg/day. Children need 800 to 1300 mg/day. Recommended supplement: Calcium	Calcium eases insomnia and helps regulate the passage of nutrients through cell walls. Without calcium, your muscles wouldn’t contract correctly, your blood wouldn’t clot and your nerves wouldn’t carry messages. If you don’t get enough calcium from the food you eat, your body automatically takes the calcium needed from your bones. If your body continues to tear down more bone than it replaces over a period of years in order to get sufficient calcium, your bones will become weak and break easily. Deficiency may result in muscle spasms and cramps in the short term and osteoporosis.	Most fruits contain some calcium: Orange Blackberries Kiwi Tomatoes Lime Strawberry Lemon Grapes Apples Cantaloupe Bananas Peach	Artichoke Peas Squash - summer Broccoli Kale Lima Beans Squash - winter Spinach Carrots Avocado Asparagus	Almonds Brazil Nuts Pistachios Peanuts Walnuts Chestnuts Macadamias Pecans Sunflower Seeds Filberts/Hazelnuts Pumpkin Seeds Cashews Pine Nuts/Pignolias
The estimated safe and adequate intake for copper is 1.5 - 3.0 mg/day. Many survey studies show that Americans consume about 1.0 mg or less of copper per day	Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron-deficiency anemia.	Most fruits contain a small amount of copper, but kiwi fruit has a significant amount. Apples Bananas Blackberries Cantaloupe Grapes Kiwi Fruit Lemon Lime Orange Peach Strawberry Tomatoes	Most vegetables have some copper, but Lima Beans have a significant amount. Artichoke Avocado Broccoli Carrots Cauliflower Corn Cucumber Green Pepper Kale Lima Beans Mushrooms Onions Peas Potatoes Spinach Squash - Summer Squash - Winter Sweet Potato	Most nuts contain a trace amount of copper.
Adults should get 150 mcgs per day. The children’s recommendation for iodine is 70 to 150 mcg (that is micrograms).	Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth. In countries where iodine is deficient in the soil, rates of hypothyroidism, goiter and retarded growth from iodine deficiency are very high. In developed countries, however, because iodine is added to table salt, iodine deficiencies are rare.	Fruits grown in iodine-rich soils contain iodine.	Vegetables grown in iodine-rich soils contain iodine.	Nuts grown in iodine-rich soils contain iodine.
Women and teenage girls need at least 15 mg a day, whereas men can get by on 10. It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron deficiency in babies.	Most at risk of iron deficiency are infants, adolescent girls and pregnant women. Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue. To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron. Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E. Vegetarians need to get twice as much dietary iron as meat eaters.	While most fruits have some iron, probably the best source of iron for children is raisins, which are rich in iron. Other fruits which have a good amount of iron are: Blackberries Kiwi Strawberry Tomatoes Bananas Grapes	Vegetables: Lima Beans Peas Avocado Kale Spinach Broccoli Squash - summer Potatoes Sweet potato Squash - winter Corn Carrots Mushrooms	Most nuts contain a small amount of iron.
Adults need 310 to 420 mg/ day. Children need 130 to 240 mg/day.	Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production. Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium. Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.	Fruits: Kiwi Bananas Tomatoes Blackberries Strawberry Orange	Vegetables: Avocado Artichoke Peas Squash - summer Potatoes Corn Spinach Kale Broccoli Squash - winter Sweet potato	Nuts: Brazil Nuts Cashews Almonds Pumpkin Seeds Pine Nuts/Pignolias Peanuts Walnuts Macadamias Sunflower Seeds Pecans Pistachios Chestnuts Filberts/Hazelnuts
2.0-5.0 mg/day for adults 2.0-3.0 mg for children 7 - 10 1.5-2.0 mg for children 4 - 6 1.0-1.5 mg for children 1 - 3 0.6-1.0 mg for children 6 mo - 1yr 0.3-0.6 mg for infants 0-6 months	The functions of this mineral are not specific since other minerals can perform in its place. Manganese does function in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Deficiency is rare in humans.	Most fruits contain manganese, but the following fruits have a significant amount: Blackberries Strawberry	Most vegetables have some manganese, but these have a significant amount: Peas Lima Beans Sweet potato Kale Squash - summer	Most nuts contain manganese, but the following nuts have a significant amount: Pine Nuts/Pignolias Pecans Walnuts Chestnuts
Adults need 700 mg/day. Children need 500 to 1250 mg/day.	In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells. Phosphorus is second to calcium in abundance in the body. It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem.	Fruits: Kiwi Tomatoes Blackberries Bananas Strawberry Orange Peach Lime Cantaloupe	Vegetables: Lima Beans Peas Artichoke Avocado Corn Potatoes Asparagus Broccoli Kale Mushrooms Sweet potato	Nuts: Sunflower Seeds Brazil Nuts Cashews Pine Nuts/Pignolias Pistachios Almonds Peanuts Walnuts Chestnuts Pecans Macadamias Filberts/Hazelnuts Pumpkin Seeds
Estimated Minimum Requirements 2000 mg/day for adults and adolescents.	Potassium is essential for the body’s growth and maintenance. It is necessary to keep a normal water balance between the cells and body fluids. Potassium plays an essential role in proper heart function. Deficiency may cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure.	Fruits: Bananas Tomatoes Blackberries Strawberry Orange Cantaloupe Peach Grapes Apples Lemon Lime	Vegetables: Avocado Lima Beans Potatoes Peas Artichoke Squash - summer Kale Sweet potato Broccoli Corn Squash - winter Carrots Spinach Asparagus Green Pepper Mushrooms Onions Cauliflower Cucumber	Nuts: Chestnuts Sunflower Seeds Pistachios Pumpkin Seeds Almonds Brazil Nuts Peanuts Cashews Pine Nuts/Pignolias Walnuts Pecans Macadamias Filberts/Hazelnuts
Men need 70 mcgs/day. Women need 55 mcgs/day.	Selenium is a part of several enzymes necessary for the body to properly function. Generally, selenium functions as an antioxidant that works in conjunction with vitamin E. Selenium deficiency is rare in humans.	Fruits: Bananas Kiwi Strawberry Blackberries Tomatoes Orange Peach Apples Grapes	Vegetables: Lima Beans Peas Mushrooms Kale Corn Sweet potato Potatoes Squash - winter Onions Squash - summer Spinach	Most nuts contain selenium, but the following nuts have a significant amount: Brazil Nuts Sunflower Seeds Cashews Pistachios Peanuts Walnuts Almonds Chestnuts Pecans
500 mg/day for adults 120 mg for infants Daily Value recommendation - no more than 2,400 to 3,000 mg/day	Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. Sodium also helps in the proper functioning of muscles and nerves. Many people get far more sodium than they need, which tends to cause health problems. Different body types need different amounts of sodium.	Sodium occurs naturally in almost all fresh, whole fruits.	Sodium occurs naturally in almost all fresh, whole vegetables	Nuts: Peanuts Pumpkin Seeds Cashews Pistachios Chestnuts Macadamias Almonds
Men need 15 mgs/day. Women should get 12 mg/day. Children need 10 to 15 mg/day. Vegetarians need about 50 percent more zinc in their diet than meat eaters.	This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision. Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails.	Most fruits contain a small amount of zinc, but the following have a significant amount: Blackberries Kiwi	Most vegetables have some zinc, but these have a significant amount: Peas Lima Beans Squash - summer Potatoes Corn Sweet potato	Most nuts have some zinc, but these have a significant amount: Pumpkin Seeds Pine Nuts/Pignolias Cashews Sunflower Seeds Pecans Brazil Nuts Almonds Walnuts

Vitamin Chart

Click on the buttons below to visit each chart:

Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds

Nutrient - Daily Amount Needed	Information	Fruit Sources	Vegetable Sources	Nut Sources
Vitamins are organic food substances found only in living things, i.e. plants and animals. They are essential for our bodies to function properly, for growth, energy and for our general well-being. With very few exceptions the human body cannot manufacture or synthesize vitamins. They must be supplied in our diet or in man-made dietary supplements. Some people believe that vitamins can replace food, but that is incorrect. In fact, vitamins cannot be assimilated without also ingesting food. That is why it is best to take them with a meal. Synthetic vitamin supplements can be of varying quality, so it is a good idea to get your supplements from a reliable source.
Note that I have listed only those foods which contain the listed vitamins in significant quantities. The are listed in descending order by nutrient quantity. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center.
10,000 IU/day (plant-derived) for adult males. 8,000 for adult females - 12,000 if lactating. 4,000 for children ages 1-3 5,000 for children ages 4-6 7,000 for children ages 7-10	Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles. Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel. Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.	Most fruits contain vitamin A, but the following fruits have a significant amount: Tomatoes Cantaloupes Watermelon Peaches Kiwi Oranges Blackberries	Sweet potato Kale Carrots Spinach Avocado Broccoli Peas Asparagus Squash - summer Green Pepper	Pistachios Chestnuts Pumpkin Seeds Pecans Pine Nuts/Pignolias Sunflower Seeds Almonds Filberts/Hazelnuts
1.2 mg for adult males and 1.1 mg for women - 1.5 mg if lactating. Children need .6 to .9 mg of B1/thiamine per day.	Vitamin B1/thiamine is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak. Note: Most fruits and vegetables are not a significant source of thiamine.	Watermelon	Peas Avocado	No nuts contain a significant amount of vitamin B1.
1.3 mg for adult males and 1.1 mg for women - 1.5 mg if pregnant/lactating. Children need .6 to .9 mg of B2/riboflavin per day.	Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates. Note: Most fruits and vegetables are not a significant source of riboflavin.	Kiwi	Avocado	No nuts contain a significant amount of vitamin B2.
16 mg for adult males and 14 mg for women - 17-18 mg if pregnant/lactating. Children need 9 - 16 mg of niacin per day.	Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.	Peaches Tomatoes Kiwi Bananas Cantaloupe Watermelon	Avocado Peas Potatoes Mushrooms Squash - winter Corn Artichoke Asparagus Squash - summer Lima Beans Sweet potato Kale Broccoli Carrots Green Pepper	Nuts: Peanuts Pine Nuts/Pignolias Chestnuts Almonds
5 mg for adults and 6 - 7 mg for women who are pregnant or lactating. Children need 2 - 4 mg of niacin per day.	Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.	Oranges Bananas	Avocado Sweet potato Potatoes Corn Lima Beans Squash - winter Artichoke Mushrooms Broccoli Cauliflower Carrots	No nuts contain a significant amount of vitamin B5.
1.3 to 1.7 mg for adults - 2 mg for women who are pregnant or lactating. Children need between .6 to 1.3 mg.	B6 plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions.	Bananas Watermelon	Avocado Peas Potatoes Carrots	No nuts contain a significant amount of vitamin B6.
At least 400 mcgs for most adults - pregnant women 600 mcgs and breastfeeding women should get at least 500 mcgs. Children need between 150 to 300 mcg per day.	Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.	Kiwi Blackberries Tomatoes Orange Strawberry Bananas Cantaloupe	Lima Beans Asparagus Avocado Peas Artichoke Spinach Squash - winter Broccoli Squash - summer Corn Sweet potato Kale Potatoes Carrots Onions Green Pepper	Nuts/Seeds: Peanuts Sunflower Seeds Chestnuts Walnuts Pine Nuts/Pignolias Filberts/Hazelnuts Pistachios Almonds Cashews Brazil Nuts Pecans Macadamias Pumpkin Seeds
2.4 mcg for adults and 2.6 - 2.8 mcg for women who are pregnant or lactating. Children need .9 - 2.4 mcg per day.	Like the other B vitamins, vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system. Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.	None	None	No nuts contain a significant amount of vitamin B12.
60 mg for adults - 70 mg for women who are pregnant and 95 for those lactating. Children need between 45 and 50 mg	Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent.	Kiwi Strawberry Orange Blackberries Cantaloupe Watermelon Tomatoes Lime Peach Bananas Apples Lemon Grapes	Artichoke Asparagus Avocado Broccoli Carrots Cauliflower Corn Cucumber Green Pepper Kale Lima Beans Mushrooms Onions Peas Potatoes Spinach Squash - summer Squash - winter Sweet potato	No nuts contain a significant amount of vitamin C.
5 mg for most adults. Between 50 - 70 yrs 10 mg, and after 70 15 mg. Children need about 5 mg/day.	Vitamin D is known as the "sunshine vitamin" since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of good sunshine three times weekly is adequate to produce the body's requirement of vitamin D. This means that we don't need to obtain vitamin D from our diet unless we get very little sunlight – usually not a problem for children. Vitamin D is vital to the human body as it promotes absorption of calcium and magnesium, which are essential for the normal development of healthy teeth and bones. It also helps maintain adequate levels of calcium and phosphorus in the blood.	None	Mushrooms	No nuts contain a significant amount of vitamin D.
30 IU for most adults. Children need between 6-11 mg/day. (1 IU is equal to approximately .75 mg) Note: some researchers and medical experts believe that with all of the positive studies using higher doses of vitamin E, this daily recommended intake is not high enough.	Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.	Blackberries Bananas Apples Kiwi	None	Nuts: Almonds Sunflower Seeds Pine Nuts/Pignolias Peanuts Brazil Nuts
70-80 micrograms/day for adult males, 60-65 micrograms per day for adult females. Children need about half the amount, depending on age.	Vitamin K is fat soluble and plays a critical role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins involved in bone health.	None	Vitamin K is found in significant quantities in dark green leafy vegetables such as spinach, broccoli, and kale.	Pine Nuts/Pignolias Cashews Chestnuts Filberts/Hazelnuts

Fruit Chart

Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds

Note that only those nutrients which appear in significant quantities are listed. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center.
Fruits	Amount	Minerals Contained	Vitamins Contained
Apple	One medium apple with skin contains almost 4 grams of dietary fiber.	Potassium - 158 mg Calcium - 9.5 mg Phosphorus - 9.5 mg Magnesium - 7 mg Selenium - .4 mg Also contains small amounts of iron, manganese, copper and zinc.	Vitamin A - 73 IU Vitamin C - 9 mg Folate (important during pregnancy) - 4 mcg Vitamin E - .66 IU
Avocado	One medium avocado contains 4 grams of protein and 10 grams of fiber.	Potassium - 1204 mg Phosphorus - 82.4 mg Magnesium - 78.4 mg Calcium - 22 mg Sodium - 20 mg Iron - 2 mg Also contains small amounts of selenium, manganese, copper and zinc.	Vitamin A - 1230 IU Vitamin C - 15.9 mg Vitamin B1 (thiamine) - .2 mg Vitamin B2 (riboflavin) - .25 mg Niacin - 3.9 mg Folate - 124.6 mg Pantothenic Acid - 1.95 mg Vitamin B6 - .56 mg Contains some other vitamins in small amounts.
Banana	One medium banana contains 1 gram of protein and 3 grams of dietary fiber.	Potassium - 467 mg Magnesium - 43 mg Phosphorus - 27 mg Calcium - 7 mg Selenium - 1.3 mg Iron - .4 mg Also contains trace amounts of zinc, manganese and copper.	Vitamin A - 95 IU Vitamin C - 11 mg Folate (important during pregnancy) - 22.5 mcg Vitamin B6 - .7mcg Niacin - .6 mg Pantothenic Acid - .31 mg Vitamin E - .67 IU
Blackberries	One cup blackberries contains 1 gram of protein and over 7 grams of dietary fiber.	Potassium - 282 mg Calcium - 46 mg Phosphorus - 30 mg Magnesium - 28 mg Manganese - 1.9 mg Iron - .8 mg Selenium - .9 mg Zinc - .4 mg Also contains a trace amount of copper.	Vitamin A - 237 IU Vitamin C - 30 mg Vitamin E - 1.5 IU Folate - 49 mcg
Cantaloupe	One medium wedge (slice) of cantaloupe contains .6 grams of protein and .55 grams of dietary fiber.	Potassium - 213 mg Phosphorus - 12 mg Calcium - 7.6 mg Magnesium - 7.6 mg Also contains trace amounts of iron, manganese, copper and zinc.	Vitamin A - 2225 IU Vitamin C - 29 mg Folate (important during pregnancy) - 12 mcg Niacin - .4 mg
Grapes	One cup of grapes contains one gram of protein and 1.6 grams of dietary fiber.	Potassium - 176 mg Calcium - 13 mg Phosphorus - 9 mg Magnesium - 4.6 mg Iron - .4 mg Selenium - .3 mg Also contains trace amounts of zinc, manganese and copper.	Vitamin A - 92 IU Vitamin C - 3.7 mg Folate (important during pregnancy) - 3.6 mcg Vitamin B6 - .1 mg
Kiwi	One cup of kiwi contains 1.75 grams protein and over 6 grams of dietary fiber.	Potassium - 588 mg Phosphorus - 71 mg Magnesium - 53 mg Calcium - 46 mg Selenium - 1.1 mg Iron - .72 mg Zinc - .3 mg Copper - .3 mg	Vitamin A - 310 IU Vitamin C - 174 mg Folate (important during pregnancy) - 67 mcg Vitamin B2 - .09 mg Niacin - .9 mg Vitamin B6 - .16 mg Vitamin E - 3 IU
Lemon	One lemon without peel contains .64 grams protein and 1.6 grams of dietary fiber.	Potassium - 80 mg Calcium - 15mg Phosphorus - 9.2 mg Magnesium - 4.6 mg Iron - .35 mg Also contains trace amounts of selenium, zinc, manganese and copper.	Vitamin A - 2 IU Vitamin C - 4 mg
Lime	One lime without peel contains .4 grams of protein and 1.8 grams of dietary fiber.	Potassium - 68 mg Calcium - 22 mg Phosphorus - 12 mg Magnesium - 4 mg Iron - .4 mg Also contains trace amounts of selenium, zinc, manganese and copper.	Vitamin A - 6.7 IU Vitamin C - 19 mg Folate (important during pregnancy) - 5.5 mcg
Mango	One mango without peel contains 1.0 grams of protein and 3 grams of dietary fiber.	Potassium - 323 mg Calcium - 20.7 mg Phosphorus - 22.8 mg Magnesium - 18.6 mg Iron - .26 mg Also contains trace amounts of selenium, copper, zinc manganese.	Vitamin A - 8060 IU Vitamin C - 57.34 mg Folate (important during pregnancy) - 29 mcg Vitamin B2 - 0.12 mg Niacin - 1.2 mg Vitamin B6 - .28 mg Vitamin E - 3.51 IU
Orange	one medium orange contains 1 gram of protein and 3 grams of dietary fiber.	Potassium - 237 mg Calcium - 52 mg Phosphorus - 18 mg Magnesium - 13 mg Selenium - .65 mg Also contains trace amounts of iron, zinc, manganese and copper.	Vitamin A - 269 IU Vitamin C - 70 mg Folate (important during pregnancy) - 40 mcg Vitamin B1 (thiamine) - .1 mg Pantothenic Acid - .33 mg
Peach	One medium peach (with skin) contains 1 gram dietary fiber.	Potassium - 193 mg Phosphorus - 12 mg Magnesium - 6.9 mg Calcium - 5 mg Selenium - .4 mg Also contains trace amounts of iron, zinc, manganese and copper.	Vitamin A - 524 IU Vitamin C - 19 mg Folate (important during pregnancy) - 5.5 mcg Niacin - .97 mg
Strawberry	I cup whole strawberries contains 3 grams of dietary fiber.	Potassium - 239 mg Phosphorus - 27 mg Calcium - 20 mg Magnesium - 14 mg Selenium - 1 mg Iron - .55 mg manganese - .42 mg Also contains trace amounts of zinc and copper.	Vitamin A - 39 IU Vitamin C - 82 mg Folate (important during pregnancy) - 25.5 mcg
Tomato	One medium tomato contains 1.05 grams of protein and 1.35 grams of fiber.	Potassium - 396.7 mg Phosphorus - 62.7 mg Magnesium - 22.8 mg Calcium - 31.9 mg Sodium - 11.4 mg Iron - .51 mg Selenium - .8 mg Also contains small amounts of manganese, copper and zinc.	Vitamin A - 2364 IU Vitamin C - 25 mg Folate (important during pregnancy) - 46 mcg Niacin - .94 mg Vitamin B6 - .1 mg
Watermelon	I medium wedge (slice) of watermelon contains 1 gram of protein and 1 gram of dietary fiber.	Potassium - 332 mg Magnesium - 31.5 mg Phosphorus - 26 mg Calcium - 23 mg Iron - .5 mg Selenium - .3 mg Also contains small amounts of manganese, copper and zinc.	Vitamin A - 1050 IU Vitamin C - 27 mg Niacin - .57 mg Vitamin B1 - .23 mg Vitamin B6 - .4 mg Folate (important during pregnancy) - 6.33 mcg

Vegetables Chart

Use these charts to find the nutrient contents of your favorite fruits, nuts and vegetables.

Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds

Note that I have listed only those foods which contain the listed vitamins in significant quantities. The are listed in descending order by nutrient quantity. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center.
Vegetable	Amount	Minerals Contained (in descending order)	Vitamins Contained (in descending order)
Artichoke	One medium cooked with no added salt has 4.2 grams protein and 6.5 grams of fiber.	Potassium - 425 mg Phosphorus - 103 mg Magnesium - 72 mg Calcium - 54 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.	Vitamin C - 12 mg Niacin - 1.2 mg Pantothenic Acid - .5 mg Folate - 61.2 mcg Vitamin A - 212 IU Contains some other vitamins in small amounts.
Asparagus	Half cup (about 4 spears) cooked with no added salt contains over 2 grams of protein and almost 1.5 grams of fiber.	Potassium - 144 mg Phosphorus - 48.5 mg Calcium - 18 mg Sodium - 10 mg Magnesium - 9 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.	Vitamin A - 485 IU Vitamin C - 9.7 mg Niacin - .974 mg Folate - 131 mcg Contains some other vitamins in small amounts.
Avocado	Strictly speaking, an Avocado is a fruit - see the fruit chart
Broccoli	Half cup cooked with no added salt contains 2.3 grams protein and 2.3 grams fiber.	Potassium - 228 mg Phosphorus - 46 mg Calcium - 36 mg Sodium - 28 mg Magnesium - 18.7 mg Iron - .65 mg Vitamin K - 110 mcg Also contains small amounts of selenium, manganese, copper and zinc.	Vitamin A - 1083 IU Vitamin C - 58 mg Niacin - .45 mg Pantothenic Acid - .4 mg Folate - 39 mcg Contains some other vitamins in small amounts.
Carrots	Half cup cooked with no added salt contains .85 grams protein and 2.6 grams fiber.	Potassium - 177 mg Sodium - 51.5 mg Calcium - 24 mg Phosphorus - 23.4 mg Magnesium - 10 mg Iron - .48 mg Also contains small amounts of selenium, manganese, copper and zinc.	Vitamin A - 19,152 IU Vitamin C - 1.8 mg Niacin - .4 mg Folate - 11 mcg Pantothenic Acid - .2 mg Vitamin B6 - .2 mg Contains some other vitamins in small amounts.
Cauliflower	Half cup cooked with no added salt contains 1.1 grams protein and 1.7 grams fiber.	Potassium - 88 mg Phosphorus - 19.8 mg Calcium - 9.9 mg Sodium - 9.3 mg Magnesium - 5.6 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.	Vitamin C - 27.5 mg Vitamin A - 1.5 IU Pantothenic Acid - .3 mg Contains some other vitamins in small amounts.
Corn	One ear, cooked with no salt contains 2.6 grams protein and 2.1 grams fiber.	Potassium - 191.7 mg Phosphorus - 79.3 mg Magnesium - 24.6 mg Sodium - 13 mg Calcium - 1.5 mg selenium - .6 mg Iron - .5 mg Zinc - .4 mg Also contains small amounts of manganese and copper.	Vitamin C - 4.8 mg Vitamin A - 167 IU Niacin - 1.2 mg Folate - 27.3 mcg Pantothenic Acid - .68 mg Contains some other vitamins in small amounts.
Cucumber	Half a cup of sliced cucumber with skins contains .36 grams protein and .42 grams fiber.	Potassium - 74.9 mg Phosphorus - 1.4 mg Magnesium - 5.7 mg Sodium - 1 mg Calcium - 7.3 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.	Vitamin C - 2.6 mg Vitamin A - 111.8 IU Contains some other vitamins in small amounts.
Green Pepper	One small raw pepper contains .66 grams protein and 1.3 grams fiber.	Potassium - 131 mg Phosphorus - 14 mg Magnesium - 7.4mg Calcium - 6.7 mg Sodium - 1.48 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.	Vitamin A - 467.7i u Vitamin C - 66 mg Niacin - .4 mg Folate - 6.8 mcg Contains some other vitamins in small amounts.
Kale	One cup of cooked kale with no added salt contains 2.5 grams protein and 2.6 grams fiber.	Potassium - 296.4 mg Phosphorus - 36.4 mg Magnesium - 23.4 mg Calcium - 32 mg Sodium - 29.9 mg Iron - 1.2 mg Manganese - .5 mg Selenium - 1.2 mg Vitamin K - 1062 mcg Also contains small amounts of copper and zinc.	Vitamin A - 9,620 IU Vitamin C - 53.3 mg Niacin - .6 mg Folate - 17 mcg Contains some other vitamins in small amounts.
Lima Beans	One cup of cooked large lima beans with no added salt contains 14.7 grams protein and 13.2 grams fiber.	Potassium - 955 mg Phosphorus - 208.7 mg Magnesium - 8.8 mg Calcium - 32 mg Selenium - 8.5 mg Iron - 4.5 mg Sodium - 3.8 mg Zinc - 1.8 mg Manganese - .8 mg copper - .44 mg	Pantothenic Acid - .8 mg Niacin - .8 mg Folate - 156 mcg Contains some other vitamins in small amounts.
Mushroom	Half a cup of raw mushrooms contains 1.0 grams of protein and .42 grams of fiber.	Potassium - 129.5 mg Phosphorus - 36.4 mg Magnesium - 3.5 mg Selenium - 3 mg Calcium - 1.8 mg Sodium - 1.4 mg Iron - .36 mg Also contains small amounts of manganese, copper and zinc.	Vitamin D - 26.6 IU Niacin - 1.4 mg Vitamin C - .8 mg Pantothenic Acid - .5 mg Contains some other vitamins in small amounts.
Onions	One small onion cooked without salt contains .8 grams protein and 1.3 grams of fiber.	Potassium - 110 mg Phosphorus - 23.1 mg Calcium - 14 mg Magnesium - 7 mg Sodium - 2.1 mg Selenium - .42 mg Also contains small amounts of iron, manganese, copper and zinc.	Vitamin C - 4.5 mg Folate - 9 mcg Contains some other vitamins in small amounts.
Peas	One cup of boiled peas with no salt added contains 8.58 grams of protein and 8.8 grams of fiber.	Potassium - 433.6 mg Phosphorus - 187.2 mg Magnesium - 62.4 mg Calcium - 43.2 mg Sodium - 4.8 mg Selenium - 3.0 mg Iron - 2.5 mg Zinc - 1.9 mg Manganese - .8 mg Also contains small amount of copper.	Vitamin A - 955.2iu Vitamin C - 22.72 mg Niacin - 3.23 mg Folate - 100.8 mcg Vitamin B1 (thiamine) - .41 mg Vitamin B6 - .35 mg Contains some other vitamins in small amounts.
Potatoes	One medium baked potato without salt contains 3.0 grams of protein and 2.3 grams of fiber.	Potassium - 610 mg Phosphorus - 78 mg Magnesium - 39 mg Calcium - 7.8 mg Sodium - 7.8 mg Iron - .55 mg Selenium - .46 mg Zinc - .45 mg Also contains small amounts of manganese and copper.	Vitamin C - 20 mg Niacin - 2.18 mg Pantothenic Acid - .9 mg Vitamin B6 - .5 mg Folate - 14 mcg Contains some other vitamins in small amounts.
Spinach	One cup of raw spinach contains .86 grams of protein and .81 grams of fiber.	Potassium - 167.4 mg Phosphorus - 14.7 mg Magnesium - 23.7 mg Calcium - 29.7 mg Sodium - 23.7 mg Iron - .81 mg Selenium - .3 mg - Vitamin K - 145 mcg Also contains small amounts of manganese, copper and zinc.	Vitamin A - 2014.5 mg Vitamin C - 8.43 mg Folate - 58.2 mcg Contains some other vitamins in small amounts.
Squash, Summer	One cup of sliced summer squash, baked with no added salt contains 1.65 grams of protein and 2.5 grams of fiber.	Potassium - 345.6 mg Phosphorus - 7.2 mg Magnesium - 43.2 mg Calcium - 48.6 mg Sodium - 1.8 mg Iron - .65 mg Manganese - .38 mg Selenium - .36 mg Zinc - .7 mg Also contains small amount of copper.	Vitamin A - 516.6 mg Vitamin C - 9.9 mg Niacin - .92 mg Folate - 36 mcg Contains some other vitamins in small amounts.
Squash, Winter	One cup of cubed winter squash, baked with no added salt contains 1.02 grams of protein and 2.07 grams of fiber.	Potassium - 181.3 mg Phosphorus - 21.7 mg Magnesium - 17.0 mg Calcium - 32.5 mg Sodium - 27.9 mg Iron - .52 mg Selenium - .46 mg Also contains small amounts of manganese, copper and zinc.	Vitamin A - 17.5 mg Vitamin C - 5.4 mg Niacin - 1.25 mg Folate - 57.4 mcg Pantothenic Acid - .55 mg Contains some other vitamins in small amounts.
Sweet Potatoes	One medium sweet potato baked in its skin contains 1.96 grams of protein and 3.42 grams of fiber.	Potassium - 273 mg Phosphorus - 29.5 mg Magnesium - 13.5 mg Calcium - 6.2 mg Sodium - 11.0 mg Iron - .55 mg Selenium - .5 mg Manganese - .6 mg Zinc - .3 mg Also contains small amount of copper.	Vitamin A - 24,877 mg Vitamin C - 28.0 mg Pantothenic Acid - .74 mg Niacin - .69 mg Folate - 26.2 mcg Contains some other vitamins in small amounts.
Tomatoes - See fruit chart.
Zucchini - See Summer Squash.

Nuts & Seeds Chart

Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds

Note that only those nutrients which appear in significant quantities are listed. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center.
Nut/Seed	Protein/Fiber (raw, unsalted)	Minerals (in descending order)	Vitamins (in descending order)
Almonds	1 ounce (24 whole nuts) raw contains 6 grams protein and 3.35 grams of dietary fiber.	Potassium 206 mg Phosphorus 134 mg Calcium 70 mg Sodium 0.2 mg Magnesium 77 mg Selenium 1.2 mcg Iron 1.2 mg Zinc 0.95 mg Manganese 0.7 mg Also contains a small amount of copper.	Folate 8.2 mcg Vitamin E 7.3 mg Vitamin A 2.8 IU Niacin 1.1 mg
Brazil Nuts	1 ounce (6-8 whole nuts) raw contains 4 grams of protein and 2.1 grams of fiber.	Phosphorus 205.3 mg Potassium 186.8 mg Magnesium 106.6 mg Selenium 543.5 mcg Calcium 45.4 mg Zinc 1.15 mg Iron 0.69 mg Also contains small amounts of manganese and copper.	Folate 6.24 mcg Vitamin E 1.6 mg Vitamin C 1.0 mg Contains some other vitamins in small amounts.
Cashews	1 ounce whole nuts raw contains 5.17 grams of protein and 0.94 grams of fiber.	Potassium 187 mg Phosphorus 168 mg Magnesium 82.8 mg Calcium 10.5 mg Sodium 3.4 mg Iron 1.9 mg Zinc 1.64 mg Selenium 5.6 mcg Also contains small amounts of manganese and copper.	Vitamin K 9.7 mcg Folate 7.0 mcg Contains some other vitamins in small amounts.
Chestnuts	Ten (10) roasted kernels with no salt added contains 2.7 grams protein and 4.3 grams fiber. (Note: chestnuts must be boiled or roasted before eating due to the high levels of tannic acid.)	Potassium 497 mg Phosphorus 90 mg Calcium 24.4 mg Magnesium 27.7 mg Sodium 1.7 mg Iron .76 mg Selenium 1.0 mcg Manganese 1.0 mg Zinc Also contains small amounts of copper and zinc.	Vitamin A 20.1 IU Vitamin C 21.8 mg Niacin 1.12 mg Pantothenic Acid .46 mg Folate 58.8 mcg Vitamin K K 6.55 mcg Contains some other vitamins in small amounts.
Hazelnuts	Ten (10) nuts raw contain 2 grams protein and 1.4 grams fiber.	Potassium 95.2 mg Phosphorus 40.6 mg Magnesium 22.8 mg Calcium 16 mg Iron .66 mg Also contains small amounts of selenium, manganese, copper and zinc.	Vitamin A 2.8 IU Vitamin C .9 mg Folate 15.8 mcg Vitamin K 2 mcg Contains some other vitamins in small amounts.
Macadamias	10-12 kernels (1 ounce) raw contains 2.24 grams protein and 2.44 grams fiber.	Potassium 104.3 mg Phosphorus 53.3 mg Magnesium 36.9 mg Calcium 24 mg Sodium 1.4 mg Iron 1.0 mg Also contains small amounts of selenium, manganese, copper and zinc.	Folate 3.1 mcg Contains some other vitamins in small amounts.
Pecans	1 ounce (20 halves) raw contains 2.6 grams protein and 2.7 grams fiber.	Potassium 116.2 mg Phosphorus 78.5 mg Magnesium 34.3 mg Calcium 19.8 mg Zinc 1.3 mg Iron .7 mg Manganese 1.3 mg Selenium 1.0 mcg Also contains a small amount of copper.	Vitamin A 15.8 IU Folate 6.23 mcg Contains some other vitamins in small amounts.
peanuts	One ounce raw peanuts contains 7.31 grams protein and 2.4 grams fiber.	Potassium 200 mg Phosphorus 107 mg Magnesium 47.6 mg Calcium 26 mg Sodium 5.1 mg Iron 1.3 mg Selenium 2.0 mcg Also contains small amounts of manganese, copper and zinc.	Niacin 3.4 mg Vitamin E 2.4 mg Folate 68.0 mcg Contains some other vitamins in small amounts.
Pine Nuts / Pignolias	1 ounce dried nuts contains 3.9 grams protein and 1.0 gram fiber.	Potassium 169 mg Phosphorus 163 mg Magnesium 71.2mg Calcium 4.5 mg Manganese 2.4 mg Zinc 1.8 mg Iron 1.6 mg Also contains small amounts of selenium and copper.	Vitamin E 2.6 mg Niacin 1.2 mg Folate 19 mcg Vitamin A 8.2 IU Vitamin K 15.3 mcg Contains some other vitamins in small amounts.
Pistachios	1 ounce (49 kernels) dry roasted contains 6.0 grams protein and 3.0 grams fiber.	Potassium 295.4 mg Phosphorus 137.5 mg Magnesium 34.0 mg Calcium 31.2 mg Sodium 2.8 mg Iron 1.2 mg Selenium 2.6 mcg Also contains small amounts of manganese, copper and zinc.	Vitamin A 74.3 IU Folate 14.2 mcg Contains some other vitamins in small amounts.
Pumpkin Seeds	1 ounce of roasted pumpkin or squash seeds without salt contains 5.3 mg protein and no fiber.	Potassium 260.5 mg Magnesium 74.3 mg Phosphorus 26.1 mg Calcium 15.6 mg Sodium 5.1 mg Zinc 2.9 mg Iron 0.9 mg Also contains small amounts of manganese and copper.	Vitamin A 17.6 IU Folate 2.6 mcg Contains some other vitamins in small amounts.
Sunflower Seeds	1 ounce dry roasted sunflower seeds contains 5.5 mg protein and 3.1 mg fiber.	Phosphorus 327.4 mg Potassium 241 mg Magnesium 36.6 mg Calcium 19.8 mg Zinc 1.5 mg Iron 1.0 mg Selenium 22.5 mcg Also contains small amounts of manganese and copper.	Vitamin A 6.5 IU Folate 67.2 mcg Vitamin E 6.0 mg Contains some other vitamins in small amounts.
Walnuts	1 ounce (14 halves) English walnuts contains 4.3 mg protein and 1.9 mg fiber.	Potassium 125 mg Phosphorus 98.0 mg Magnesium 44.8 mg Calcium 27.8 mg Manganese 1.0 mg Zinc .9 mg Iron .8 mg Selenium 1.4 mcg Also contains small amounts of copper.	Folate 27.8 mcg Contains some other vitamins in small amounts.

Vitamin and Mineral Chart

Vitamin/Mineral	Sources	Indication	Efficacy	Claims
Fat Soluble Vitamins can be stored in the body and need not be consumed daily. While it is difficult to "overdose" on them from ordinary sources, consuming mega doses of fat soluble vitamins, especially A and D, can lead to a dangerous buildup in the body. Abbreviations: IU=International Units; mg=milligrams; mcg=micrograms.
Vitamin A Retinol Men: 3 000 IU Women: 2 700 IU	Liver, fortified Milk (Retinol form - see below for Carotene sources.)	Essential for eyes, skin and the proper function of the immune system. Helps maintain hair, bones and teeth.	Deficiency: Night blindness; reduced hair growth in children; loss of appetite; dry, rough skin; lowered resistance to infection; dry eyes. Overdose: Headaches; blurred vision; fatigue; diarrhea; irregular periods; joint and bone pain; dry, cracked skin; rashes; loss of hair; vomiting, liver damage.
Beta Carotene (Pro-Vitamin A) (See Vitamin A)	Carrots, Squash, Broccoli, Green Leafy Vegetables	Antioxidant. Converted to Vitamin A in the body. (See Vitamin A)		The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer.
Vitamin D Men: 100 IU Women: 100 IU	Egg Yolk, Milk, Exposure to sun enables body to make its own Vitamin D.	Helps build and maintain teeth and bones. Enhances calcium absorption.	Deficiency: Rickets in children; bone softening in adults; osteoporosis. Overdose: Calcium deposits in organs; fragile bones; renal and cardiovascular damage.
Vitamin E Men: 9-10 mg Women: 6-7 mg	Corn or Cottonseed Oil, Butter, Brown Rice, Soybean Oil, Vegetable oils such as Corn, Cottonseed or Soybean, Nuts, Wheat Germ.	Antioxidant. Helps form red blood cells, muscles and other tissues. Preserves fatty acids.	Deficiency: Rare, seen primarily in premature or low birth weight babies or children who do not absorb fat properly. Causes nerve abnormalities. Overdose: Unknown.	The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer.
Vitamin K None established. Estimated at 0.03 mcg/kg	Green Vegetables, Liver, also made by intestinal bacteria.	Needed for normal blood clotting.	Deficiency: Defective blood coagulation. Overdose: Jaundice in infants.
Water Soluble Vitamins are not stored in the body and should therefore be consumed daily.
Thiamine Vitamin B1 Men: 0.8 - 1.3 mg Women: 0.8 mg	Sunflower Seeds, Pork, whole and enriched Grains, dried Beans.	Necessary for carbohydrate metabolism and muscle coordination. Promotes proper nerve function.	Deficiency: Anxiety; hysteria; depression; muscle cramps; loss of appetite; in extreme cases beriberi (mostly in alcoholics). Overdose: Unknown, although excess of one B vitamin may cause deficiency of others.
Riboflavin Vitamin B2 Men: 1.3 - 1.6 mg Women: 1.1 mg	Liver, Milk, Spinach, enriched Noodles, Mushrooms.	Needed for metabolism of all foods and the release of energy to cells. Essential to the functioning of Vitamin B6 and Niacin.	Deficiency: Cracks and sores around the mouth and nose; visual problems. Overdose: See Vitamin B1.
Niacin Vitamin B3 Men: 16-23 mg Women: 14-16 mg Niacin is converted to niacinamide in the body.	Mushrooms, Bran, Tuna, Chicken, Beef, Peanuts, enriched Grains.	Needed in many enzymes that convert food to energy. Helps maintain a healthy digestive tract and nervous system. In very large doses, lower cholesterol (large doses should only be taken under the advice of a physician).	Deficiency: In extreme cases, pellagra, a disease characterized by dermatitis, diarrhea and mouth sores. Overdose: Hot flashes; ulcers; liver disorders; high blood sugar and uric acid; cardiac arrhythmias.
Pantothenic Acid Vitamin B5 Men: 2.5 mg Women: 2.5 mg	Abundant in animal tissues, whole grain cereals and legumes.	Converts food to molecular forms. Needed to manufacture adrenal hormones and chemicals that regulate nerve function.	Deficiency: Unclear in humans. Overdose: See Vitamin B1.
Vitamin B6 Pyridoxine Men: 1.8 mg Women: 1.5 mg	Animal protein foods, Spinach, Broccoli, Bananas.	Needed for protein metabolism and absorption, carbohydrate metabolism. Helps form red blood cells. Promotes nerve and brain function.	Deficiency: Anemia, irritability, patches of itchy, scaling skin; convulsions. Overdose: Nerve damage.
Vitamin B12 Cyanocobalamin Men: 2 mcg Women: 2 mcg	Found almost exclusively in animal products.	Builds genetic material. Helps form red blood cells.	Deficiency: Pernicious anemia; nerve damage. (Note: Deficiency rare except in strict vegetarians, the elderly or people with malabsorption disorders.) Overdose: See Vitamin B1.
Biotin 60 mcg	Cheese, Egg, Yolk, Cauliflower, Peanut Butter	Needed for metabolism of glucose and formation of certain fatty acids. Essential for proper body chemistry.	Deficiency: Seborrhic dermatitis in infants. Rare in adults, but can be induced by consuming large amounts of egg whites - anorexia, nausea, vomiting, dry scaly skin. Overdose: See Vitamin B1
Folic Acid (Folacin) Men: 180-220 mg Women: 160-190 mg	Green, leafy vegetables, Orange Juice, organ Meats, Sprouts.	Essential for the manufacture of genetic material as well as protein metabolism and red blood cell formation.	Deficiency: Impaired cell division; anemia; diarrhea; gastrointestinal upsets. Overdose: Convulsions in epileptics. May mask pernicious anemia (see Vitamin B12 deficiency).	Adequate amounts of this nutrient in the first stage of pregnancy may reduce the risks of neural tube birth defects.
Vitamin C Ascorbic Acid Men: 40 mg Women: 30 mg	Citrus Fruits, Strawberries, Broccoli, Green Peppers	Antioxidant. Helps bind cells together and strengthens blood vessel walls. Helps maintain healthy gums. Aids in the absorption of iron.	Deficiency: Muscle weakness, bleeding gums; easy bruising. In extreme cases, scurvy. Overdose: Unknown.	The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer. May reduce the effects of the common cold.
Minerals in organic products essential for body functions.
Calcium Men: 800 - 1000 mg Women: 700-800 mg	Milk, Yogurt, Cheese, Sardines, Broccoli, Turnip Greens.	Helps build strong bones and teeth. Promotes muscle and nerve function. Helps blood to clot. Helps activate enzymes needed to convert food to energy.	Deficiency: Rickets in children; osteomalacia (soft bones) and osteoporosis in adults. Overdose: Constipation, Kidney Stones, calcium deposits in body tissues. Hinders absorption of iron and other minerals.
Phosphorus Men: 1000 mg Women: 850 mg (3-6 g)	Chicken Breast, Milk, Lentils, Egg Yolks, Nuts, Cheese	With calcium builds bones and teeth. Needed for metabolism, body chemistry, nerve and muscle function.	Deficiency: (Rare) Weakness; bone pain; Anorexia. Overdose: Hinders body's absorption of calcium.
Magnesium Men: 230 - 250 mg Women: 200 - 210 mg	Spinach, Beef Greens, Broccoli, Tofu, Popcorn, Cashews, Wheat Bran	Activates enzymes needed to release energy in body. Needed by cells for genetic material and bone growth.	Deficiency: Nausea, irritability, muscle weakness; twitching; cramps, cardiac arrhythmias. Overdose: Nausea, vomiting, low blood pressure, nervous system disorders. Warning: Overdose can be fatal to people with kidney disease.
Potassium Men: 40-80 mmol Women: 40-80 mmol (3-6 g)	Peanuts, Bananas, Orange Juice, Green Beans, Mushrooms, Oranges, Broccoli, Sunflower Seeds.	Helps maintain regular fluid balance. Needed for nerve and muscle function.	Deficiency: Nausea, anorexia, muscle weakness, irritability. (Occurs most often in persons with prolonged diarrhea.) Overdose: Rare.
Iron (Elemental) Men: 8-10 mg Women: 8-13 mg	Liver, lean Meats, Kidney beans, enriched Bread, Raisins. Note: Oxalic acid in spinach hinders iron absorption.	Essential for making hemoglobin, the red substance in blood that carries oxygen to body cells.	Deficiency: Skin pallor; weakness; fatigue; headaches; shortness of breath (all signs of iron-deficiency anemia) Overdose: Toxic buildup in liver and in rare instances the heart.
Zinc Men: 12 mg Women: 9 mg	Oysters, Shrimp, Crab, Beef, Turkey, whole Grains, Peanuts, Beans.	Necessary element in more than 100 enzymes that are essential to digestion and metabolism.	Deficiency: Slow healing of wounds; loss of taste; retarded growth and delayed sexual development in children. Overdose: Nausea, vomiting; diarrhea; abdominal pain; gastric bleeding.
Selenium 0.05-0.2 mg	Adequate amounts are found in Seafood, Kidney, Liver and other meats. Grains and other Seed contain varying amounts depending on the soil content.	Antioxidant. Interacts with Vitamin E to prevent breakdown of fats and body chemicals.	Deficiency: Unknown in humans. Overdose: Finger nail changes, hair loss.
Copper 2-3 mg	The richest sources of copper in the diet are Liver and other organ Meats, Sea foods, Nuts and Seeds.	Component of several enzymes, including on needed to make skin, hair and other pigments. Stimulates iron absorption. Needed to make red blood cells, connective tissue and nerve fibers.	Deficiency: Rare in adults. Infants may develop a type of anemia marked by abnormal development of bones, nerve tissue and lungs. Overdose: Liver disease; vomiting; diarrhea.
Manganese 2-5 mg	Tea, whole Grains and Cereal products are the richest dietary sources. Adequate amounts are found in Fruits and Vegetables.	Needed for normal tendon and bone structure. Component of some enzymes important in metabolism.	Deficiency: Unknown in humans. Overdose: Generally results from inhalation of manganese containing dust or fumes, not dietary ingestion.
Molybdenum 0.15-0.3 mg	The concentration in food varies depending on the environment in which the food was grown. Milk, Beans, Breads and Cereals contribute the highest amounts.	Component of enzymes needed in metabolism. Helps regulate iron storage.	Deficiency: Unknown in humans. Overdose: Gout-like joint pain.

***********************************************************************************************

This section describes widely recognized symptoms of nutrient deficiency, excess, and toxicity in each major body system. When first embarking on the study of nutrition it is often tempting to diagnose nutrient deficiencies or excesses based on observation of a single symptom. Before you do so, you should be aware of the following:

Dietary deficiencies rarely occur in isolation; if you're deficient in one nutrient, you're likely to be deficient in another. For example, a diet low in protein is also often low in iron, zinc, thiamin and vitamin B₆. Under typical circumstances it is very difficult to choose a diet based on whole foods that is deficient in a single nutrient.
A definitive diagnosis is very rarely made based on observation of a single symptom. Many different nutrient deficiencies cause similar symptoms. For instance, deficiencies of B₁, B₆, and potassium are all associated with mental confusion, as is lead toxicity; but these are not the only causes of mental confusion. Lack of sleep, drug use, brain injury, and organic brain disease would all need to be ruled out before you could point to a deficiency or excess of any one nutrient.
Isolated symptoms of toxicity have become more common than are isolated symptoms of nutrient deficiency. This is due to the widespread availability and use of supplements, many of which are rich in a single nutrient.

It is very important to keep these points in mind when reviewing the following chart. This chart can provide you with clues for recognizing problems in your own diet, but it should not replace a visit to your doctor if your symptoms are severe.

TISSUE/ORGAN SYMPTOM POSSIBLE NUTRITIONAL DEFICIENCY OR TOXICITY

Hair (on head) Depigmentation of hair Protein deficiency

Flag sign: Stripes of depigmented hair Transient, reoccurring protein deficiency

Hair loss Biotin deficiency; vitamin A toxicity

Dry, Brittle hair Iodine deficiency

Hair (body) Profuse, long body hair (lanugo) Anorexia

Eyes Night blindness Vitamin A or zinc deficiency

Xeropthalmia Advanced vitamin A deficiency

Macular degeneration Age + lack of xantheine, an antioxidant from the carotene family commonly found in pumpkin, summer squash, and dark green vegetables.

Retinal degeneration Excess blood sugar (common in poorly regulated diabetes)

Dark under-eye circles May indicate iron deficiency

Yellow "whites" Jaundice from liver disease; excessive beta-carotene intake

Mouth Bleeding gums Vitamin C deficiency

Loose teeth Advanced vitamin C deficiency (scurvy)

Cracked lips + swollen, dark red tongue Riboflavin (Vit B₂) deficiency

Swollen dark red tongue Biotin deficiency

Throat Goiter Iodine deficiency; autoimmune induced loss of thyroid function (hypothyroiditis)

Cardiovascular Hypertension Excess sodium; lack of calcium & potassium; excess body weight & poor physical conditioning; also genetic causes

Atherosclerosis (blocked circulation) High fat (especially saturated) diet often accompanied by obesity

Poor circulation Capillary damage due to poorly regulated diabetes

Heart attack See atherosclerosis; potassium deficiency or toxicity are also remote possibilities

Stroke See hypertension, atherosclerosis

Respiratory Asthma A genetically increased requirement for vitamins E & C; may accompany food allergies; exacerbated by sulfites (food preservatives)

Cancer Possible deficiency of antioxidants & phytochemicals found in produce; exposure to environmental toxins, including those found in some foods; genetic component with some cancers, e.g. colon and ovarian

Liver Failure Alcohol toxicity; poisonous foods & herbs, e.g. some mushrooms; excess use of supplements such as vitamins A, D, B₆, and niacin

Fatty Early stages of alcoholism

Gallstones High fat diet + obesity, especially in overweight women of reproductive age

Kidneys Damage Exposure to environmental toxins, including those in some foods; excess nutrients such as fluoride

Failure Hyperglycemia due to poorly regulated diabetes; high protein diets

Stones Excess calcium

Pancreas Pancreatitis Alcoholism

Autoimmune damage (insulin dependent diabetes) Elevated blood glucose

Cystic fibrosis Nutrient deficiencies due to lack of digestive enzymes

Gastrointestinal tract Constipation Lack of dietary fiber

Colon cancer Lack of dietary fiber; antioxidant deficiency; genetic predisposition

Diarrhea Deficiency of nutrients used to build intestinal lining, including protein, zinc, vitamin A, and B-complex vitamins

Urogenital tract Recurrent bladder infections May indicate lack of sufficient nutrients to build up a good lining

Excess urination Microbial infection; diabetes; excess caffeine consumption

Insufficient urination Dehydration

Unusually colored urine Illness; excess intake of supplements such as vitamin C, riboflavin or carotinoid antioxidants

Prostate cancer Insufficient intake of the antioxidant luetein (the red pigment in tomatoes)

Hypogonadism Zinc deficiency in childhood

Skeleton Bowed legs, protruding breastbone (rickets) Vitamin D deficiency during childhood

Frequent fractures (osteomalacia) Loss of calcium from bones due to adult vitamin D deficiency

Pre-osteoporosis (osteopenia) Weakened bones caused by lack of calcium during teen and adult years

Osteoporosis Brittle calcium-deficient bones caused by poor diet and age-related hormone changes

Hypercalcification Vitamin A toxicity

Stunted growth Starvation, protein deficiency

Dwarfism Possible zinc deficiency

Skin Pellegra (dry, black skin) Niacin (vitamin B₃) deficiency

Dry, scaly skin Essential fatty acid, vitamin E, or biotin deficiency

Greasy, scaly Riboflavin (B₂) deficiency

Dry, stays peaked when pinched Dehydration (water deficiency or electrolyte imbalance)

Unusual skin rash Excess supplement use; vitamin B₆ deficiency

Soft tissues Wasting Anorexia nervosa; involuntary starvation; thiamin deficiency

Delayed wound healing Vitamins C, A or zinc deficiency

Calcification Vitamin D toxicity

Neurological system Numbness in extremities Vitamin B₆ toxicity; vitamin B₁ deficiency (Beriberi)

Persistent tremors Alcoholism

Mental confusion Starvation; deficiency of vitamin B₆ or B₁ (Beriberi), iron, and potassium; profound niacin deficiency; lead toxicity; must rule out brain injury or disease

Red Blood Cell Indexes (Anemias) Hemolytic anemia Vitamin E deficiency

Hemorraghic anemia Vitamin K deficiency

Macrocytic anemia Folate deficiency

Microcytic anemia Iron deficiency; zinc or vitamin B₆ deficiency

Pernicious anemia Vitamin B₁₂ deficiency; dietary or genetic causes

Lack of clot formation Vitamin K deficiency; vitamin E toxicity

Blood Chemistry Hyperglycemia (diabetes) Elevated blood glucose

Poor glucose clearance Noninsulin dependent diabetes: chromium deficiency; excess body weight; genetics

Hypoglycemia Low blood glucose; a symptom, not a disease. Two types: reactive, which is caused by skipping meals or starvation, and spontaneous, which is caused by over-production of insulin following a meal; may indicate a pancreatic tumor.

Hypercholestremia High fat diet + obesity; genetics

Hyperlipidemia High fat diet + obesity; genetics

Electrolyte imbalances Dehydration due to disease, heat exhaustion, overexertion, insufficient fluid intake, or excess use of diuretics, emetics or laxatives

Anemias See Red Blood Cell Indexes

TISSUE/ORGAN	SYMPTOM	POSSIBLE NUTRITIONAL DEFICIENCY OR TOXICITY
Hair (on head)	Depigmentation of hair	Protein deficiency
	Flag sign: Stripes of depigmented hair	Transient, reoccurring protein deficiency
	Hair loss	Biotin deficiency; vitamin A toxicity
	Dry, Brittle hair	Iodine deficiency
Hair (body)	Profuse, long body hair (lanugo)	Anorexia
Eyes	Night blindness	Vitamin A or zinc deficiency
	Xeropthalmia	Advanced vitamin A deficiency
	Macular degeneration	Age + lack of xantheine, an antioxidant from the carotene family commonly found in pumpkin, summer squash, and dark green vegetables.
	Retinal degeneration	Excess blood sugar (common in poorly regulated diabetes)
	Dark under-eye circles	May indicate iron deficiency
	Yellow "whites"	Jaundice from liver disease; excessive beta-carotene intake
Mouth	Bleeding gums	Vitamin C deficiency
	Loose teeth	Advanced vitamin C deficiency (scurvy)
	Cracked lips + swollen, dark red tongue	Riboflavin (Vit B₂) deficiency
	Swollen dark red tongue	Biotin deficiency
Throat	Goiter	Iodine deficiency; autoimmune induced loss of thyroid function (hypothyroiditis)
Cardiovascular	Hypertension	Excess sodium; lack of calcium & potassium; excess body weight & poor physical conditioning; also genetic causes
	Atherosclerosis (blocked circulation)	High fat (especially saturated) diet often accompanied by obesity
	Poor circulation	Capillary damage due to poorly regulated diabetes
	Heart attack	See atherosclerosis; potassium deficiency or toxicity are also remote possibilities
	Stroke	See hypertension, atherosclerosis
Respiratory	Asthma	A genetically increased requirement for vitamins E & C; may accompany food allergies; exacerbated by sulfites (food preservatives)
	Cancer	Possible deficiency of antioxidants & phytochemicals found in produce; exposure to environmental toxins, including those found in some foods; genetic component with some cancers, e.g. colon and ovarian
Liver	Failure	Alcohol toxicity; poisonous foods & herbs, e.g. some mushrooms; excess use of supplements such as vitamins A, D, B₆, and niacin
	Fatty	Early stages of alcoholism
	Gallstones	High fat diet + obesity, especially in overweight women of reproductive age
Kidneys	Damage	Exposure to environmental toxins, including those in some foods; excess nutrients such as fluoride
	Failure	Hyperglycemia due to poorly regulated diabetes; high protein diets
	Stones	Excess calcium
Pancreas	Pancreatitis	Alcoholism
	Autoimmune damage (insulin dependent diabetes)	Elevated blood glucose
	Cystic fibrosis	Nutrient deficiencies due to lack of digestive enzymes
Gastrointestinal tract	Constipation	Lack of dietary fiber
	Colon cancer	Lack of dietary fiber; antioxidant deficiency; genetic predisposition
	Diarrhea	Deficiency of nutrients used to build intestinal lining, including protein, zinc, vitamin A, and B-complex vitamins
Urogenital tract	Recurrent bladder infections	May indicate lack of sufficient nutrients to build up a good lining
	Excess urination	Microbial infection; diabetes; excess caffeine consumption
	Insufficient urination	Dehydration
	Unusually colored urine	Illness; excess intake of supplements such as vitamin C, riboflavin or carotinoid antioxidants
	Prostate cancer	Insufficient intake of the antioxidant luetein (the red pigment in tomatoes)
	Hypogonadism	Zinc deficiency in childhood
Skeleton	Bowed legs, protruding breastbone (rickets)	Vitamin D deficiency during childhood
	Frequent fractures (osteomalacia)	Loss of calcium from bones due to adult vitamin D deficiency
	Pre-osteoporosis (osteopenia)	Weakened bones caused by lack of calcium during teen and adult years
	Osteoporosis	Brittle calcium-deficient bones caused by poor diet and age-related hormone changes
	Hypercalcification	Vitamin A toxicity
	Stunted growth	Starvation, protein deficiency
	Dwarfism	Possible zinc deficiency
Skin	Pellegra (dry, black skin)	Niacin (vitamin B₃) deficiency
	Dry, scaly skin	Essential fatty acid, vitamin E, or biotin deficiency
	Greasy, scaly	Riboflavin (B₂) deficiency
	Dry, stays peaked when pinched	Dehydration (water deficiency or electrolyte imbalance)
	Unusual skin rash	Excess supplement use; vitamin B₆ deficiency
Soft tissues	Wasting	Anorexia nervosa; involuntary starvation; thiamin deficiency
	Delayed wound healing	Vitamins C, A or zinc deficiency
	Calcification	Vitamin D toxicity
Neurological system	Numbness in extremities	Vitamin B₆ toxicity; vitamin B₁ deficiency (Beriberi)
	Persistent tremors	Alcoholism
	Mental confusion	Starvation; deficiency of vitamin B₆ or B₁ (Beriberi), iron, and potassium; profound niacin deficiency; lead toxicity; must rule out brain injury or disease
Red Blood Cell Indexes (Anemias)	Hemolytic anemia	Vitamin E deficiency
	Hemorraghic anemia	Vitamin K deficiency
	Macrocytic anemia	Folate deficiency
	Microcytic anemia	Iron deficiency; zinc or vitamin B₆ deficiency
	Pernicious anemia	Vitamin B₁₂ deficiency; dietary or genetic causes
	Lack of clot formation	Vitamin K deficiency; vitamin E toxicity
Blood Chemistry	Hyperglycemia (diabetes)	Elevated blood glucose
	Poor glucose clearance	Noninsulin dependent diabetes: chromium deficiency; excess body weight; genetics
	Hypoglycemia	Low blood glucose; a symptom, not a disease. Two types: reactive, which is caused by skipping meals or starvation, and spontaneous, which is caused by over-production of insulin following a meal; may indicate a pancreatic tumor.
	Hypercholestremia	High fat diet + obesity; genetics
	Hyperlipidemia	High fat diet + obesity; genetics
	Electrolyte imbalances	Dehydration due to disease, heat exhaustion, overexertion, insufficient fluid intake, or excess use of diuretics, emetics or laxatives
	Anemias	See Red Blood Cell Indexes

Vitamin Deficiency Symptoms Chart

Vitamin B appears to help relieve stress. There are probably enough B group vitamins in most of the food that we eat, but if you want to look into natural alternatives for better health then consult your doctor or natro-path for advice on taking this vitamin.

B vitamins are important to emotional and neurological health. If you take supplemental B complex with your regular multi-vitamin/mineral, you should take a combination with extra C; this helps your body to metabolize the B vitamins better.

Please see the following vitamins chart for your reference:

Vitamins	Benefits	Daily Dosage	Source	Deficiency
Vitamin B1	B1 promotes growth; stimulates brain action; indispensable for the health of the entire nervous system; prevents fatigue and increases stamina; -my favorite - prevents edema and fluid retention, also aids in digestion and metabolism	100mg/ day	Wheat germ, liver, pork, whole & enriched grains, dried beans	A deficiency of B1 can result in fatigue, irritability, memory lapses, insomnia, loss of appetite, and stomach upset.
Vitamin B2	Processes amino acids and fats. Also activates vitamin B-6 and folic acid.	25mg/ day	Dairy products, green leafy vegetables (like spinach), whole & enriched grains	A deficiency can cause symptoms of depression. People at risk include women who take oral contraceptives and those in the second trimester of pregnancy.
Vitamin B3	Improves circulation and reduces the cholesterol level in the blood; maintains the nervous system; helps maintain a healthy skin, tongue & digestive system.	50mg/ day	Meat, poultry, fish, nuts, whole & enriched grains, dried beans	A deficiency of this vitamin can cause depression. Left untreated, it can lead to psychosis and dementia. Symptoms of a deficiency include agitation, anxiety, and mental lethargy.
Vitamin B5	B5 protects against most physical and mental stresses, increases vitality, can help against premature aging.	100mg/ day	Lean meats, whole grains, legumes	Deficiency cause chronic fatigue, graying/ loss of hair, mental depression, irritability, dizziness, muscular weakness, stomach distress and constipation.
Vitamin B6	The principle vitamin for processing amino acids. Also helps convert nutrients into energy.	200mg/ day	Fish, poultry, lean meats, whole grains	deficiency symptoms are; nervousness, eczema, insomnia, irritability, migraine
Vitamin B12	Maintains healthy nervous system and assists with blood cell formation.	25 mcg/ day	Liver, lean meat, fish and poultry, eggs, dairy products	Pernicious anemia and nervous system disorders.
Biotin	Aids in the utilization of protein, folic acid, Pantothenic acid, and Vitamin B-12, promotes healthy hair.	150 mcg/ day		Deficiency may cause eczema, dandruff, hair loss, skin disorders, loss of appetite, extreme fatigue, confusion, mental depression,, drowsiness, and hallucinations.

Vitamins and depression What is the relationship between the Vitamins and Depression? There are a variety of vitamin deficiencies that can lead to depression symptoms. Correcting deficiencies, when present, often relieves depression

B-Vitamin Problems May Cause Depression in Some. The first clinical effects of insufficient vitamin B complex are mood changes, insomnia, changes in appetite, sugar carving and impaired drug metabolism. As a group, the B vitamins plays an important role both in alleviating depression and in relieving the anxiety and restlessness which often accompanies it.

See the chart to know effects of various vitamins and minerals deficiency in depression See the chart which explains in a nutshell the benefits, deficiency effects, source and daily dosage of the B Vitamin family.

Vitamin B1 and its deficiency leading Depression Vitamin B1 is essential for nerve stimulation and for metabolism of carbohydrates to give brain energy as well as body energy. Deficiency symptoms include mood disorders, anxiety, insomnia, restlessness, night terror etc.

Vitamin B - B2 and its deficiency leading Depression Although this vitamin itself has not generally associate with emotional states, researchers find that diets restricted only in riboflavin produce adverse personality changes, including aggressive personality alterations.

Vitamin B3 Vitamin B deficiency has been associated with depression and anxiety. It helps in irritability and other mental disturbances.

Vitamin B - B5 Vitamin B5 is active in the formation of the neurotransmitter acetylcholine, which can be involved in some depression. A deficiency can cause depression, fatigue and allergies.

Vitamin B6 Vitamin B6 has a major importance in regulating your mood disorders and is the most implicated of all the vitamins in the cause and treatment of depression.

Vitamin B12 and its deficiency leading depression The mental changes caused by deficiency of Vitamin B12 can raise from difficulty in concentrating or remembering, mental fatigue and low moods, to a severe depression, intense agitation etc.

Find out more information on Vitamins and Deficiency.

Signs of Deficiency Charts

**Mineral Chart**
	Major Functions	Signs of Shortage	Dietary Sources	Herb Sources
Calcium	Essential for blood clotting and the structure of bones and teeth, needed for working of nerves and all other electrically active body tissues	Stunted growth, rickets, osteoporosis, convulsions	Dairy products, green vegetables, dried legumes	Valerian, white oak bark, pau d'arco, kelp barberry, horsetail
Chromium	Involved in glucose and energy metabolism, helps regulate blood sugar	Disturbances of glucose fat and protein metabolism	Brewer's yeast, chicken, dairy products, seafood, fresh fruit, potatoes with skin, whole grains	Oat straw, red clover, bee pollen, juniper berries, damiana
Cobalt	Promotes normal red blood cell formation, functions in activation of several enzymes, necessary for the manufacture of Vitamin B12 in the body	None reported in humans, possibly a factor in pernicious anemia	Organ and muscle meats, milk	Golden seal, capsicum, dong quai, pau d' arco, echinacea, mullein
Copper	Needed by cells to utilize oxygen, blood formation, functioning of enzymes involved in iron metabolism	Anemia, low white blood cell count, bone demineralization	Lentils, wheat germ, blackstrap molasses, some nuts, mushrooms, honey	Scullcap, sage, white oak bark, horsetail, yucca
Iodine	Needed for thyroid gland, thyroid hormones	Enlarged thyroid (goiter)	Seafood, iodized salt	Kelp, black walnut hulls
Iron	Needed in manufacturing of myoglobin and hemoglobin (the oxygen-carrying compound in blood) and enzymes involved in energy metabolism	Iron-deficiency anemia, reduced resistance to infection, fatigue	Liver, meat, eggs, legumes, whole grains, green leafy vegetables	Yellow dock, mullein, blue cohosh, butcher's broom, kelp, bilberry, burdock, red rasberry, dandelion
Magnesium	Needed by all cells important in electrical activity of nerves and muscles, activates enzymes, protein synthesis, influences cellular calcium levels	Growth failure, behavioral disturbances, weakness, spasms	Beans, nuts, whole grains, leafy green vegetables	Oat straw, kelp, licorice, peppermint, burdock, marshmallow, horsetail, parsley
Manganese	Cell metabolism, fat production, enzyme function	None reported for humans	Avocados, beans, oatmeal, nuts, buckwheat	Red raspberry, bilberry, ginger, gotu kola, white oak bark
Phosphorus	Cell energy (ATP formation), key element in cell reactions, structure of bones and teeth	Weakness, demineralization of bone, loss of calcium	Meat, dairy products, beans, peas, cereals, poultry, grains	Bilberry, peppermint, yellow dock, fennel, mullein, hops
Potassium	Major mineral in body cells, regulates body water balance, nerve function and many cell reactions	Muscular weakness, paralysis	Avocados, bananas , apricots, potatoes, and many other foods	Parsley, blessed thistle, sage, catnip, hops, pepppermint, feverfew, kelp, red clover
Selenium	Functions in close association with vitamin E, is an antioxidant	Anemia (rare)	Seafood, meat, grains	Catnip, ho shou woo, valerian, blue cohosh, barberry, blessed thistle, ginseng
Zinc	Needed in the structure of cell enzymes, a factor in enzymes involved in digestion, plays a role in prostate health, aids wound healing	Growth failure, infertility, delayed wound healing	Widely distributed in food, especially pumpkin and sunflower seeds	Bilberry, capsicum, sage, spirulina, echinacea, gotu kola

**Vitamin Chart**
	Major Functions	Signs of Shortage	Dietary Sources	Herb Sources
Vitamin A	Essential for normal function of the retina; necessary for growth of bone; necessary for ovarian and testicular function; functions as a co-enzyme	Night blindness, increased susceptibility to infections, respiratory infections, dry skin	Fish liver oils, carrots, parsley, spinach, collards, cantaloupe	Parsley
Thiamine (B1)	A co-enzyme necessary for converting carbohydrates into energy for muscles and nervous system	Loss of appetite, fatigue, mental problems, beriberi	Brewer's yeast, rye and whole-wheat flour, beans, seeds, brown rice	*
Riboflavin (B2)	A component in two coenzymes needed for normal tissue respiration; activates vitamin B6	Cracks and sores in corners of mouth, light-sensitive eyes, dizziness	Almonds, brewer's yeast, cheese, chicken, organ meats, wheat germ	*
Niacin	Aids in release of energy from foods; helps synthesize DNA; a component of two enzymes necessary for utilization of tat, tissue respiration and production of sugars	Muscle weakness, general fatigue, loss of appetite, dry or coarse skin, pelagra	Beef liver, brewer's yeast, white meat of chicken, sunflower seeds, meats	*
Pyridoxine (B6)	Acts as a co-enzyme for metabolic functions affecting the utilization of carbohydrates, protein and fat; promotes conversion of tryptophan to niacin or serotonin	Irritability, mental confusion, weakness, kidney stones, insomnia, anemia	Avocados, bananas, brewer's yeast, whole wheat, brown rice, lentils	*
Pantothenic Acid (B5)	Acts as a co-enzyme in metabolism of carbohydrates, protein and fat	None proven	*	*
Biotin Vitamin (H)	Necessary for normal growth, development and health; produced by intestinal bacteria	Fatigue, hair loss, muscle pains, depression, loss of appetite, skin disorders	Whole grains, nuts, meats, lentils, brewer's yeast, tuna	*
Folic Acid (B9)	Acts as a co-enzyme for DNA synthesis; promotes normal red blood cell formation; functions as a coenzyme in amino acid and nucleoprotein synthesis	Red blood cell disorders, irritability, lack of energy, forgetfulness, diarrhea, sleeping difficulties	Whole grains, lentils, oranges, whole wheat, green leafy vegetables	*
Vitamin B12	Acts as a co-enzyme for normal DNA synthesis; promotes normal fat, carbohydrate and protein utilization; promotes growth, cell development, blood cell development, manufacture of covering of nerve cells, normal function of nervous system	Pernicious anemia, profound fatigue, nausea, yellow eyes and skin, depression, shortness of breath, dementia, bleeding gums	Beef, dairy products, seafood, (not found in vegetables)	*
Vitamin C	Necessary for collagen formation repair; an antioxidant; needed for metabolism of folic acid and iron; strengthens blood vessels; helps utilization of carbohydrates and synthesis of fats and proteins	Scurvy, easy bruising, nosebleeds, slow healing of wounds, frequent infections	Many fruits and vegetables	Capsicum, rose hips, alfalfa, parsley
Vitamin D	Absorbs and uses calcium and phosphorus to make bone; essential for normal growth and development	Rickets, weak bones, muscle weakness	Fortified milk, some sea foods	*
Vitamin E	An antioxidant; a co-factor in several enzymes; promotes normal growth and development; acts as an anti-blood-clotting agent; promotes normal red blood cell formation	Lack of vitality, decreased sexual performance, apathy, irritability, muscle weakness	Raw nuts, whole wheat, some vegetable oils	Alfalfa, psyllium seed

* No significant herbal source

Poteau Free Clinic

First Christian Church
208 N. Witte St.
Poteau, OK 74953

918-647-3400 Voice
Open Tuesday evenings from 5 to 7 p.m. (approximately) at the site behind the church. Call 918-647-3400, from 5 to 5:30 p.m. on Tuesdays for information.

DIET AND HEALTH IN THE BIBLE

~~ Minerals Chart ~~

~~ Vitamin Chart~~

~~ Fruit Chart ~~

~~ Vegetables Chart ~~

~~ Nuts & Seeds Chart ~~

Vitamin and Mineral Chart

Vitamin Deficiency Symptoms Chart

Poteau Free Clinic

Minerals Chart

Vitamin Chart

Fruit Chart

Vegetables Chart

Nuts & Seeds Chart