MASTER HERBALIST

Unit Twenty-Four NUTRITION

The Learning Outcomes for this assignment are:Element Learning Outcome

1 Understand the nutritional requirements

Knowledge of the nutrients and their functions in the body is necessary for an
understanding of the true importance of good nutrition.

There are six nutrients; carbohydrates, fats, protein, vitamins, minerals, and
water. All are present in the foods we eat and contain chemical substances that
function in one or more of three ways: they furnish the body with heat and
energy, provide material for growth and for the repair of body tissues, and assist
in the regulation of body processes.

Each nutrient has its own specific functions and relationship to the body, but no
one nutrient acts independently of any other. All of the nutrients must be present
in the diet in varying quantities in order for the body to maintain basic life
processes. Although all people need the same nutrients, everyone is different in
his or her genetic and physiological makeup. Therefore their quantitative
nutritional needs will differ.

Genetic dependency can be described as a condition that exists when normal

levels of nutrients are insufficient for the body to function efficiently, and
therefore very large doses of the needed nutrients are required to supplement
the diet. Another condition seems to be that there are barriers within the bodies
of some individuals that prevent the proper assimilation of the foods that are
eaten, resulting, again, in more-than-normal requirements of certain nutrients.

The amounts of the nutrients required are also influenced by the age, sex, body
size, environment, level of activity, and nutritional status of the particular
individual. The processing, storage, and preparation of food may also influence
the nutritional value of food. Proper understanding of the nutrients and the
means of balancing a diet of the foods that contain them will result in optimum
health for the body and mind.

All natural vitamins are organic food substances found only in living things, that
is, plants and animals. Less than twenty substances have been discovered so far
that are believed to be active as vitamins in human nutrition. Each of these
vitamins is present in varying quantities in specific foods, and each is absolutely
necessary for proper growth and for the maintenance of health. With a few
exceptions, the body cannot synthesise vitamins; they must be supplied either in
the diet or in dietary supplements.

Vitamins function with chemicals called enzymes, which have numerous

essential functions within the body. Enzymes are made up of two parts: one is a
protein molecule and the other is a coenzyme. This coenzyme is often a vitamin,
or it may contain a vitamin, or it may be a molecule that has been manufactured
from a vitamin. Enzymes are responsible for the oxidation process within the
body.

Oxidation first begins when oxygen enters the bloodstream and is transported to
the cells, where oxidation actually occurs. Then the wastes are removed - carbon
dioxide via the lungs and other waste products via the urine. Enzymes are also a
major factor in biochemical processes such as growth, metabolism, cellular
reproduction, and digestion. Most enzymes remain within the cell, acting as a
catalyst; in other words, they initiate the chemical reactions that enable other
materials to continue their work. Because vitamins work on the cellular level, a
lack of one or several can cause many varied symptoms.

Vitamins taken in excess of the finite amount utilised in the metabolic processes
are valueless and will be either excreted in the urine or stored in the body.
Excessive ingestion of some nutrients may result in toxicity, and risks associated
with ingestion of excessive quantities of nutrients are mentioned at appropriate
points in the text.

Where there is doubt that the requirements for certain nutrients are being met
through the diet alone, supplements may be ingested to offset any deficiency.
Vitamin therapy does not produce results overnight. - Regeneration or the
alteration in body chemistry necessary for repair takes weeks and sometimes
months before the full benefits are felt. A change in food habits may also be
necessary.

Vitamins are usually distinguished as being water or fat-soluble. The water-

soluble vitamins, B-complex vitamins, vitamin C, and the compounds termed
bioflavonoids, are usually measured in milligrams. The fat-soluble vitamins, A,
D, E, and K, are measured in units of activity known as International Units.

Every food we eat affects our body in some way; food is chemicals that are
produced in such a way that we can make use of them. Herbs are foods
according to the Chinese, some are cooling others are said to be warming
depending on the characteristics of the herb chosen.

Foods also have ascending and descending energies. Foods that move energy
upward are yang, warm, and ascending. Foods that move energy downward are
yin, cool, and descending. Foods are chosen for their energetic properties to
bring into balance the imbalances in the body.

Poor diet has also been found to be a contributing factor in the cause of disease.
The role of vitamins and minerals in health and disease has only been discovered
recently. Equally, food has never been manipulated so much as it has since 1945.
Nowadays our food contains a variety of chemicals in the form of preservatives,
flavourings, colourings, emulsifiers, drugs and hormones. Even antibiotics, are
added in to many foods these days. The state of the land where the foods are
originally grown is made worse day by day as more and more chemicals like
chemical pesticides and fertilisers are used to replenish the soil leached of all
goodness.

Over-eating is an even more common cause of disease in our society. Increasing

affluence after the Second World War has produced a great abundance of food,
available all the year round, exported from many countries, some who may not
have enough food for their own peoples. Chinese Medicine acknowledges that
over-eating is unhealthy and can weaken the spleen and stomach leading to an
accumulation of mucus and eventually abdominal distension.

Knowledge of the properties of foods is important when we begin using food as a

tool to rebalance our bodies.
Chinese Medicine considers not only what one eats, but also how one eats it. One
can eat the best-quality food available and have a perfectly balanced meal, but if
it is eaten in the wrong circumstances, it will also lead to disease. Anxiety at the
meal table can easily lead to a stomach-yin deficiency. Inappropriate and
imbalanced dietary habits are among the most significant causes of energetic
disharmony in the West, and an understanding of food from the perspective of
the theory of Chinese medicine can be of tremendous benefit in working toward
a healthier lifestyle.

Food is consumed to sustain the chi of the body and promote good health and
vitality, the analogy with ingesting herbs where the purpose is dictated by an
energetic disharmony are obvious. Just as selected herbs have energetic
qualities, so, also, does food. If we can approach food selection, and its
preparation and consumption with this firmly in mind, we will begin to see how
important diet is for our energetic health.

The Chinese use fuel-saving methods of cooking, stir frying, in this method of
food preparation the food is cut up into small, even-sized pieces so it cooks in a
very short time. Steaming is also used and baskets of food are stacked layer
upon layer. They also use slow simmering where food is placed in a large pot to
make use of the last remaining embers of the fire.

In China, dishes are served all together and not in separate courses. The Chinese
rarely eat as individuals they prefer to share the family meal with friends. Rice is
served in individual dishes, topped with a portion from a central meat or
vegetable dish. When this has been eaten, each person helps himself to another
dish, transferring it to their plate using chopsticks.

One of the most important differences between the way foods are prepared in
China and the way we cook here is that the Chinese food-shop daily. This is
probably a main factor in the effectiveness of dietary therapy as diets can be
balanced daily dependent on the health of the family. Oriental medical
practitioners agree that there is no single method of choosing food suitable for
everyone. Meat may benefit the health of a cold, weakened constitution by
building up strength; conversely it may be detrimental to a person with a hot
constitution on the verge of manifesting a serious heart or liver problem.
Likewise, raw foods are beneficial for a healthy person or one with a warm
constitution, but can aggravate someone with a weak spleen.
In Chinese diagnosis, a practitioner discovers where disharmony is located in the
body; often the source of imbalance lies within the digestive system. In cases like
this, food can be used as an aid to strengthen the digestive system and clear the
dampness out - by carefully combining the different elements and thus by
reflecting the yin/yang dynamic, food becomes a means of sustaining the Tao. It
is also vital in sustaining the physical body as the microcosm of the universe.
Given the Taoist stress on the need to preserve your physical body in order to
ensure immortality, food has come to have spiritual significance in a very
material way!

Eating with food energetics in mind can be beneficial, BUT do remember to keep
a balance in your diet. As a practitioner myself, my maxim is Never eat anything
more than twice a day, and that includes biscuits and bread. Eat from all the
food groups; and listen to your own body often, if you open up to its urgings,
your inner intelligence will tell you what the body needs.

Many dishes in Chinese cooking have descriptive and romantic names, such as
Five Flower Pork for belly pork, named after the five layers of skin, fat, lean, fat
and lean. Certain numbers are considered lucky, so often dishes are given names
such as Eight Treasures, even though there may not be eight ingredients!
Phoenix and dragon are the terms sometimes used for prawns and chicken.

All foods fall into three categories: yin foods, yang foods, and neutral foods. The
terms yin and yang relate to whether a food is a cooling or a heating food. But do
not be fooled by these analogies. These terms often have nothing whatsoever to
do with the taste of a food, nor how it is cooked. They relate to deeper essences
of the nature of a certain food.

In general the following Chinese rules are ideal for all of us to learn from:

Eat meals at the same time daily. But dont force yourself to eat if you do not feel
hungry.

Eat enough to satisfy but never until you are full.

Vary the type of foods at each meal and from day to day.

Dont mix too many types of food at any one time.

Chew your food well.

Refrain from eating too much of any one type of food.

Make sure your food is well washed and properly cooked. Do not reheat food
more than once, but reheat thoroughly.

When possible eat natural and organically grown food.

Eat food that is as fresh as possible.

Avoid eating a meal before bed.

From Back to Balance, by Dylana Accolla with Peter Yates, New Leaf Books, 1996,
ISBN 0-7522-0576-5 FOODS OF THE FIVE TASTES

If advising anyone for any health problems, it is quite possible that you will most
likely make food recommendations, based on the principles of Yin and Yang, the
Four Phases of growth, the Five Elements, and the seasons, to aid your recovery.

PUNGENT FOODS

basil, bay leaf, black pepper, capers, cayenne, coriander, dill seed, fennel seed,
garlic, ginger, kohlrabi, leek, marjoram, mustard greens, nutmeg, onion,
peppermint, radish, rice bran, rosemary, safflower, scallion, soybean oil,
spearmint, taro, turnip, watercress, wheat germ and white pepper

SWEET

most meats, fruits, vegetables, legumes, fish, dairy products and oils

BITTER

alfalfa, asparagus, capers, celery, kohlrabi, lettuce, romaine lettuce, rye, scallion,
turnip, vinegar and white pepper

SALTY

-
barley, clam, crab, millet, mussel, octopus, oyster, pork, pork kidneys, salt, 10
sardine, sea vegetables and shark meat

SOUR

aduki, cheese, grapes, litchi, mango, olive, papaya, peach, plum, saffron,
strawberry, tangerine, tomato, trout and vinegar

FOODS TO COOL THE BODY AND DISPEL HEAT

COLD

alfalfa sprouts, bamboo shoots, banana, cantaloupe, clam, crab, grapefruit,

persimmon, salt, sea vegetables, snow peas, Swiss chard, tomato, watercress
and watermelon

COOL

apples, asparagus, barley, broccoli, buckwheat, burdock root, cabbage, celery,

Chinese or Napa cabbage, citrus fruits, dandelion greens, eggplant, lemon, lotus
root, mango, millet, mung bean, pear, radish, sesame oil, soybean, spinach,
strawberry, tangerine, tofu, water chestnut, wheat, wheat gluten and winter
melon

FOODS TO WARM THE BODY AND DISPEL HEAT

HOT

black pepper, cayenne, dried ginger, lamb, soybean oil and trout
WARM

anchovy, arrowroot, barley malt, Chinese black bean, butter, cardamom, cherry,
chestnuts, chicken, Chinese chives, chives, Chinese and regular culinary
cinnamon, cloves, coconut milk, cooked carrot (Warm/Neutral), cooked peach,
coriander, date, garlic, ginger, green bean, ham, kale, kuzu powder, leek, Ion
gan, maple syrup, molasses, mussel, mustard leaf, oats, onions, most orange
and yellow vegetables, rice syrup, scallions, sesame seeds, shrimp, winter
squash - Warm/Neutral strawberry, sweet potato, sweet rice, turkey and walnuts

NEUTRAL FOODS

Apricot, beef, brown rice, cabbage, carrot, celery, chicken eggs and gizzards,
cooked carrot [Warm/Neutral], corn, duck, dried fig, grapes, herring, honey,
kidney bean, lotus seed, milk, mushrooms (button and shiitake), olive, peanut oil,
peas, pineapple, plum, pork, potato, Hokkaido pumpkin (Warm/Neutral),
raspberry, rice bran, rye, saffron, sardine, shark meat, string bean, sugar, taro
root, turnip, tuna, white fungus and yam TONIC FOODS BY ORGAN

LUNG

warming, easily digested foods to strengthen Qi. Soups, porridge, meat broths,
strong broth of ginger, brown sugar [small amount lubricates Lungs], almonds,
figs, ginger root, pork lung organ meat, molasses, olives (clearing), peanut, pine
nut, white fungus (the silver ear clears Lung Heat)

STOMACH/SPLEEN AND MIDDLE-WARMER

-
foods should be warm and easy to digest, including Warm and Neutral foods
listed above. Also anise seed, aduki beans, barley, beef, black fungus [wood
ears, elephant ears], brown rice (well cooked), brown sugar, chicken meat,
cinnamon, fennel seed, ginger, honey, lentils, chicken and beef liver, molasses,
papaya, peanut, Jobs tears, peas, persimmon, potato, sweet potato, tangerine,
tofu and white fungus

HEART

celery [cools Heat affecting the Heart], black cherry, eggplant, heart organ meat,
lotus root, rye, watermelon and wheat

KIDNEY

aduki beans, black sesame seeds, black fermented soybeans, celery, mulberry,
pork kidneys, raspberry, string beans, sword beans, taro root, walnuts wheat.
Chestnut, lotus seed, and potato nourish the Kidney Yin in particular

LIVER

black sesame seeds, Chinese black fermented soybeans, lemon, liver organ
meat, raspberry

TONIC FOODS FOR QI AND BLOOD

Foods that are Warming but not Hot, eliminating, or dispersing. Includes most
vegetables, legumes, and whole grains

BLOOD

beef, duck, gropes, honey, lamb, liver, milk, mugwort, oyster, red and black
dates, shiitake mushroom, Chinese black fermented soybeans, spinach,
strawberry, sweet-rice cakes [mochi]. If there is lower back pain and dark circles
under the eyes [Kidney Deficiency], include oyster, chicken livers, kidney organ
meat and walnuts

All the above from Back to Balance, by Dylana Accolla with Peter Yates New Leaf
Books, 1996, ISBN 0-7522-0576-5

Here is a very basic list of yin, yang and neutral foods.

Yin Foods

Almonds, apple, asparagus, bamboo, banana, barley, bean curd, bean sprouts,
beer, broccoli cabbage, celery, clams, corn, corn flour, crab, cucumber, duck,
eels, fish, grapes, honey, ice-cream, lemons, mushrooms, mussels, oranges,
oysters, peppermint tea, pineapple, salt, shrimps, spinach, strawberries,
soybeans, white sugar, tomatoes and water.

Yang Foods

Beef, black pepper, brown sugar, butter, cheese, chicken liver and fat, chillies,
chocolate, coffee, curry, eggs, smoked fish, garlic, green peppers, goose, ham,
kidney beans, lamb, leeks, onions, peanut butter, roasted peanuts, potato,
rabbit, turkey, walnuts, whisky, and wine

Neutral Foods

Bread, carrots, cauliflower, cherries, lean chicken meat, dates, milk, peaches,
peas, pigeon, plums, raisins, brown rice and steamed white rice

The above from Yin and Yang, Martin Palmer, Piatkus Books, 1997 ISBN 0-7499-
1628-1

Vitamin A - Retinol
Retinol is the naturally occurring form of vitamin A and is found mainly in animal
products. Beta-carotene, also called plant vitamin A, is a carotenoid, which is
converted into vitamin A by the liver. Retinol is a fat-soluble nutrient that occurs
in nature in two forms: preformed vitamin A and beta-carotene. Preformed
vitamin A is concentrated only in certain tissues of animal products in which the
animal has metabolised the carotene contained in its food into vitamin A.

Vitamin A acts as an antioxidant, helping to protect the cells against cancer and
other diseases and is necessary for new cell growth. This important vitamin also
slows the aging process. The body, without vitamin A, cannot utilise protein.

Vitamin A prevents night blindness and other eye problems as well as some skin
disorders such as acne. It enhances immunity, may heal gastrointestinal ulcers,
protects against pollution and cancer formation, and is needed for the
maintenance and repair of epithelial tissue, which is found as skin and mucous
membranes. Vitamin A aids in the growth and repair of body tissues and helps
maintain smooth, soft, disease-free skin. Internally it helps protect the mucous
membranes of the mouth, nose, throat, and lungs, thereby reducing
susceptibility to infection. This protection also aids the mucous membranes in
combating the effects of various air pollutants. The soft tissue and all linings of
the digestive tract, kidneys, and bladder are also protected. In addition, vitamin
A prompts the secretion of gastric juices necessary for proper digestion of
proteins.

Ribonucleic acid [RNA] production is greatly enhanced by vitamin A. RNA is a

nucleic acid that transmits to each cell of the body instructions on how to
perform so that life, health, and proper function can be maintained. The body
must be able to synthesise new RNA or cell degeneration begins. Studies have
revealed that new RNA can be produced in vitamin A deficient bodies; however,
the rate of production of new RNA is much less than if sufficient A is available.
One of the best sources of RNA is yeast.

The various stores in the body can be depleted by infections and a deficiency of
vitamin A may be obvious if dry hair or skin, dryness of the conjunctiva and
cornea, poor growth, and/or night blindness is present. Other possible results of
vitamin A deficiency include abscesses in the ears; insomnia; fatigue;
reproductive difficulties; sinusitis, pneumonia, frequent colds and other
respiratory infections; skin disorders, including acne; and weight loss.
If you have liver disease, do not take a daily dose of over 10,000 international
units of vitamin A in pill form, or any amount of cod liver oil.

If you are pregnant, do not take more than 10,000 international units of vitamin
A daily.

Children should not take more than 18,000 international units of vitamin A on a
daily basis for over one month.

If you have hypothyroidism, avoid beta-carotene, because your body probably

cannot convert beta-carotene into vitamin A.

Taking large amounts of vitamin A over long periods can be toxic to the body,
mainly the liver. Antibiotics, laxatives, and some cholesterol-lowering drugs
interfere with vitamin A absorption.

Deficiencies of vitamin A can be seen in symptoms such as abdominal pain,

amenorrhoea, enlargement of the liver and/or spleen, gastrointestinal
disturbances, hair loss, itching, joint pain, nausea and vomiting, water on the
brain, and small cracks and scales on the lips and at the corners of the mouth.

N.B. No overdose can occur with beta-carotene, although if you take too much,
your skin may turn slightly yellow-orange in colour.

Vitamin A can be found in animal livers, fish liver oils, and green and yellow fruits
and vegetables. Foods that contain significant amounts include apricots,
asparagus, beet greens, broccoli, cantaloupe, carrots, collards, dandelion greens,
garlic, kale, mustard greens, papayas, peaches, pumpkin, red peppers, spirulina,
spinach, sweet potatoes, turnip greens, and watercress. It is also present in the
following herbs: alfalfa, borage leaves, burdock root, cayenne, chickweed,
eyebright, fennel seed, hops, horsetail, kelp, lemongrass, mullein, nettle, oat
straw, paprika, parsley, peppermint, plantain, raspberry leaf, red clover, rose
hips, sage, violet leaves and yellow dock.

Taking extra vitamin A may help the body overcome such diseases as Alcoholism,
Allergies, Angina pectoris, Arteriosclerosis, Atherosclerosis, Arthritis, Asthma,
Bronchitis, Canker sore, Cataracts, Cirrhosis of liver, Coeliac disease, Colitis,
Common cold, Conjunctivitis, Constipation, Croup, Cystic fibrosis, Cystitis,
Diabetes, Diarrhoea, Ear infections, Emphysema, Epilepsy, Eyestrain, Fevers,
Gallstones, Glaucoma, Goitre, Gout, Hay fever, Hair problems, Headaches,
Haemophilia, Haemorrhoids, Hepatitis, Hyperthyroidism, Impotence, Influenza,
Jaundice, Kidney stones, Muscular dystrophy, Nail problems, Nephritis, Night
blindness, Prostatitis, Rickets, Sinusitis, Swollen glands, Tuberculosis, Varicose
veins, and Worms,

What are known, as carotenoids are a class of compounds related to vitamin A. In

some cases, they can act as precursors of vitamin A; some act as antioxidants or
have other important functions. The best known of the carotenoids is beta-
carotene, but there are others, including alpha- and gamma-carotene, lutein, and
lycopene. When food or supplements containing beta-carotene are consumed,
the beta-carotene is converted into vitamin A in the liver. According to recent
reports, beta-carotene appears to aid in cancer prevention by scavenging, or
neutralizing, free radicals.

Carotene is a substance that must be converted into vitamin A before it can be

utilised by the body. It is abundant in carrots, from which its name is derived, but
it is present in even higher concentrations in certain green leafy vegetables, such
as beet greens, spinach, and broccoli. If, owing to any disorder, the body is
unable to use carotene, a vitamin A deficiency may arise.

Beta-carotene does not have the same effect as vitamin A in the body and is not
harmful in larger amounts unless you cannot convert beta-carotene into vitamin
A. People with hypothyroidism often have this problem.

Good sources of Beta-carotene include carrots, apricots, cantaloupe, parsley,

spinach, kale and sweet potatoes

The upper intestinal tract is the primary area of absorption of vitamin A; it is here
that the fat-splitting enzymes and bile salts convert carotene into a usable
nutrient. This conversion is stimulated by thyroxine, a hormone obtained from
the thyroid gland. Once converted into vitamin A, carotene is absorbed in the
same way, as is the preformed vitamin. Vitamin A is carried through the
bloodstream and is readily accessible to tissues throughout the body. The body
absorbs Vitamin A 3 to 5 hours after ingestion, whereas the conversion and
absorption of beta-carotene takes 6 to 7 hours.
The conversion of carotene into vitamin A is not 100 percent complete;
approximately one-third of the carotene in food is converted into vitamin A. Less
than a quarter of the carotene in carrots and root vegetables undergoes
conversion, and about one-half of the carotene in leafy green vegetables
undergoes conversion. Some unchanged carotene is absorbed into the
circulatory system and stored in the fat tissues rather than in the liver.
Unabsorbed carotene is excreted in the faeces.

Vitamin B - Complex

All B vitamins are water-soluble substances that can be cultivated from bacteria,
yeasts, fungi, or moulds. The known B-complex vitamins are:

B1 thiamine,

B2 riboflavin,

B3 niacin,

B5 pantothenic acid,

B6 pyridoxine,

B12 cyanocobalamin or Cobalamin,

B15 pangamic acid,

biotin,

choline,

folic acid,

inositol, and

PABA para-aminobenzoic acid.

The B-complex vitamins are active in providing the body with energy, basically
by converting carbohydrates into glucose, which the body burns to produce
energy. B-complex vitamins are vital in the metabolism of fats and protein. In
addition B vitamins are necessary to maintain the normal functioning of the
nervous system and may be the single most important factor for health of the
nerves. They are essential for maintenance of muscle tone in the gastrointestinal
tract and for the health of skin, hair, eyes, mouth, and liver.
Because of the water-solubility of the B-complex vitamins, any excess is excreted
and not stored. Therefore they must be continually replaced. Sulpha drugs,
sleeping pills, insecticides, and oestrogen create a condition in the digestive tract
that can destroy the B vitamins. Certain B vitamins are lost through perspiration.

The B vitamins have been used in the treatment of barbiturate overdosage,

alcoholic psychoses, and drug-induced delirium. An adequate dose has been
found to control migraine headaches and attacks of Mnires syndrome. Some
heart abnormalities have responded to the use of B complex vitamins because
the nerves affecting the heart need these vitamins to ensure their smooth, quiet
functioning.

Massive dosages of the B-complex vitamins have been helpful in polio, to

improve the condition of hypersensitive children who fail to respond favourably
to drugs such as Ritalin, and to improve cases of shingles. Nervous individuals
and persons working under tension can greatly benefit from taking larger than
normal doses of B vitamins.

The B vitamins help to maintain the health of the nerves, skin, eyes, hair, liver,
and mouth, as well as healthy muscle tone in the gastrointestinal tract and
proper brain function. B-complex vitamins are coenzymes involved in energy
production, and may be useful for alleviating depression or anxiety. An adequate
intake of the B vitamins is very important for elderly people because these
nutrients are not as well absorbed as we age. There have even been cases of
people diagnosed with Alzheimers disease whose problems were later found to
be due to a deficiency of vitamin B12 plus the B complex. The B vitamins should
always be taken together, but up to two to three times more of one B vitamin
than another can be taken for a particular disorder. Although the B vitamins are a
team, they will be discussed individually.

The thirteen or more B vitamins are often missing in the diet because of over
eating of a few foods. If a person is tired, irritable, nervous, depressed, or even
suicidal, suspect a vitamin B deficiency.

A poor appetite, insomnia, neuritis, anaemia, constipation, or a high cholesterol

level may also be an indicator of a vitamin B deficiency.

Another reason for widespread deficiency is the high amount of sugar consumed.
Sugar produces an abnormal intestinal flora from which some of the B vitamins
are manufactured. Sugar also is pure carbohydrate with no vitamins or minerals
or enzymes to aid in its digestion. Therefore it takes nutrient supplies, including
the B vitamins, from other parts of the body so depleting those storage areas.

The caffeine in coffee is known to destroy the B vitamin thiamine, which is,
among other things, essential for the health of the nervous system.

Having an enlarged tongue that is shiny, bright red, and full of grooves means B
vitamins are needed.

Vitamin B1 - Thiamine

Thiamine, or vitamin B1, is a water-soluble vitamin that acts as a coenzyme

participating in the complex process of glucose conversion into energy. Thiamine
is vulnerable to heat, air, and water in cooking. It is a member of the B-complex
family and is necessary for the functioning of the nervous system. Thiamine
enhances circulation and assists in blood formation, carbohydrate metabolism,
and the production of hydrochloric acid, which is important for proper digestion.
Thiamine also optimises cognitive activity and brain function. It has a positive
effect on energy, growth, normal appetite, and learning capacity, and is needed
for muscle tone of the intestines, stomach, and heart. Thiamine also acts as an
antioxidant, protecting the body from the degenerative effects of aging, alcohol
consumption, and smoking.

Symptoms that can result from a thiamine deficiency include constipation,

oedema, an enlarged liver, fatigue, forgetfulness, gastrointestinal disturbances,
heart changes, irritability, laboured breathing, loss of appetite, muscle atrophy,
nervousness, numbness of the hands and feet, pain and sensitivity, poor
coordination, tingling sensations, weak and sore muscles, general weakness, and
severe weight loss.

The richest food sources of thiamine include brown rice, egg yolks, fish, legumes,
liver, peanuts, peas, pork, poultry, rice bran, wheat germ, and whole grains.
Other sources are asparagus, brewers yeast, broccoli, Brussels sprouts, kelp,
most nuts, oatmeal, plums, dried prunes, raisins, spirulina, and watercress.

Herbs that contain thiamine include alfalfa, bladderwrack, burdock root, catnip,
cayenne, chamomile, chickweed, eyebright, fennel seed, fenugreek, hops, nettle,
oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, sage,
yarrow, and yellow dock.

Antibiotics, sulpha drugs, and oral contraceptives may decrease thiamine levels
in the body. A high-carbohydrate diet increases the need for thiamine.

Taking extra thiamine may be useful for the following diseases Alcoholism,
Anaemia, Bells palsy, Congestive heart failure, Constipation, Diabetes,
Diarrhoea, Fever, Headache, Influenza, Leg cramp, Mnires syndrome, Mental
illness, Multiple sclerosis, Myasthenia gravis, Neuritis, Night blindness, Sciatica,
Shingles, Stress, and Worms,

Vitamin B2 - Riboflavin

Vitamin B2, also known as riboflavin, is a water-soluble vitamin occurring

naturally in those foods in which the other B vitamins exist. Riboflavin is stable to
heat, oxidation, and acid although it disintegrates in the presence of alkali or
light, especially ultraviolet light.

Riboflavin functions as part of a group of enzymes that are involved in the

breakdown and utilisation of carbohydrates, fats, and proteins. Riboflavin is
necessary for cell respiration because it works with enzymes in the utilisation of
cell oxygen. It is also necessary for the maintenance of good vision, skin, nails,
and hair.

Riboflavin plays an important role in the prevention of some visual disturbances,

especially cataracts. Undernourished women during the end of pregnancy often
suffer from conditions such as visual disturbances, burning sensations in the
eyes, excessive watering of the eyes, and failing vision.

Riboflavin is necessary for red blood cell formation, antibody production, cell
respiration, and growth. It alleviates eye fatigue and is important in the
prevention and treatment of cataracts. It aids in the metabolism of
carbohydrates, fats, and proteins. Together with vitamin A, it maintains and
improves the mucous membranes in the digestive tract. Riboflavin also facilitates
the use of oxygen by the tissues of the skin, nails, and hair; eliminates dandruff;
and helps the absorption of iron and vitamin B6. Consumption of adequate
amounts of riboflavin is important during pregnancy, because a lack of this
vitamin can damage a developing foetus even though the woman shows no signs
of deficiency. Riboflavin is needed for the metabolism of the amino acid
tryptophan, which is converted into niacin in the body. Carpal tunnel syndrome
may benefit from a treatment program that includes riboflavin and vitamin B6.

Deficiency symptoms include - sore mouth, lips and tongue, insomnia,

photosensitivity, bloodshot and gritty eyes, scaly red skin on the sides of the
nose and stress. Other possible deficiency symptoms include dermatitis,
dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth,
and slowed mental response. Stress increases our need for this vitamin
particularly during periods of emotional or physical pressure.

High levels of vitamin B2 are found in the following food products: cheese, egg
yolks, fish, legumes, meat, milk, poultry, spinach, whole grains, and yoghurt.
Other sources include asparagus, avocados, broccoli, Brussels sprouts, currants,
dandelion greens, leafy greens, mushrooms, molasses, nuts, and watercress.

Herbs that contain vitamin B2 include alfalfa, bladderwrack, burdock root, catnip,
cayenne, chamomile, chickweed, eyebright, fennel seed, fenugreek, ginseng,
hops, horsetail, kelp, mullein, nettle, oat straw, parsley, peppermint, raspberry
leaves, red clover, rose hips, sage, and yellow dock.

Increased dosages of riboflavin are needed for hyperthyroidism, fevers, stress of

injury or surgery, and malabsorption. Other diseases that may be helped by
taking this vitamin are Acne, Adrenal exhaustion, Alcoholism, Arthritis, Baldness,
Bedsores, Cancer, Cataracts, Conjunctivitis, Dermatitis, Diabetes, Diarrhoea,
Glaucoma, Influenza, Kidney, Leg cramp, Mnires syndrome, Multiple sclerosis,
Nephritis, Neuritis, Night blindness, Parkinsons disease, Peptic ulcer, Retarded
growth Stomach problems, Ulcers, Vaginitis, Vertigo, and Worms.

Vitamin B3 - Niacin, Nicotinic Acid

Niacin, a member of the vitamin B complex is water-soluble. There are synthetic

forms of niacin including nicotinic acid, and nicotinamide. As a coenzyme, niacin
assists enzymes in the breakdown and utilisation of proteins, fats, and
carbohydrates. Niacin is effective in improving circulation and reducing the
cholesterol level in the blood. It is vital to the proper activity of the nervous
system and for formation and maintenance of healthy skin, tongue, and
digestive-system tissues. Niacin is also necessary for the synthesis of sex
hormones.

Niacin is vital for brain function and Niacin deficiency has been linked to
schizophrenia and depression. Smaller deficiencies may be responsible for mouth
ulcers, insomnia and fatigue. It is necessary for the synthesis of sex hormones
and cortisone, thyroxin and insulin. It improves circulation, health of the skin,
nerves, brain and digestive organs.

Niacin is required for the synthesis of DNA and converts carbohydrates to energy.

Vitamin B3 is needed for proper circulation and healthy skin. It aids in the
functioning of the nervous system; in the metabolism of carbohydrates, fats, and
proteins; and in the production of hydrochloric acid for the digestive system. It is
involved in the normal secretion of bile and stomach fluids, and in the synthesis
of sex hormones. Niacin lowers cholesterol and improves circulation. It is helpful
for schizophrenia and other mental illnesses, and is also a memory-enhancer.

Vitamin B3 is found in beef liver, brewers yeast, broccoli, carrots, cheese, corn
flour, dandelion greens, dates, eggs, fish, milk, peanuts, pork, potatoes,
tomatoes, wheat germ, and whole-wheat products.

Herbs that contain niacin include alfalfa, burdock root, catnip, cayenne,
chamomile, chickweed, eyebright, fennel seed, hops, liquorice, mullein, nettle,
oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, slippery elm,
and yellow dock.

People who are pregnant or who suffer from diabetes, glaucoma, gout, liver
disease, or peptic ulcers should use niacin supplements with caution. Amounts
over 500 milligrams daily may cause liver damage if taken for prolonged periods.
Alcohol inhibits the metabolism of niacin, sleeping pills, oestrogen and food
processing.

Deficiency symptoms include insomnia, fatigue, poor appetite, digestive

problems, muscle weakness, irritability, mouth sores and psychiatric
disturbances. In the early stages of any deficiency muscular weakness will occur
and general fatigue, loss of appetite, indigestion, and various skin eruptions. A
niacin deficiency may also cause bad breath, small ulcers, canker sores,
insomnia, irritability, nausea, vomiting, recurring headaches, tender gums,
strain, tension, and deep depression.

Niacin is absorbed in the intestine and is stored primarily in the liver. Any excess
is eliminated through the urine. Excessive consumption of sugar and starches will
deplete the bodys supply of niacin, as will certain antibiotics.

The amazing thing about niacin is the speed with which it can reverse disorders.
Diarrhoea has been cleared up in 2 days. Atherosclerosis, attacks of Mnires
syndrome, and some cases of progressive deafness have improved or even
disappeared. Niacin is often used to reduce high blood pressure and increase
circulation in cramped, painful legs of the elderly. It also helps to stimulate the
production of hydrochloric acid to aid impaired digestion. Acne has been
successfully treated with niacin. Niacin can decrease the effects of hallucinogens
like LSD and mescaline. Because of its calming properties, niacin can reduce the
amount of tranquillisers needed or may even be able to replace them.

Extra niacin may be helpful for the following diseases Acne, Alcoholism,
Arteriosclerosis, Atherosclerosis, Arthritis, Baldness, Bedsores, Cancer, Canker
sore, Conjunctivitis, Constipation, Dermatitis, Diabetes, Diarrhoea, Dizziness,
Epilepsy, Haemophilia, Halitosis, Headache, Hypertension, Hypoglycaemia,
Insomnia, Mnires syndrome, Mental illness, Multiple sclerosis, Neuritis, Night
blindness, Parkinsons disease, Phlebitis, Pyorrhoea, Tuberculosis, and Stress

Vitamin B5 - Pantothenic Acid

Pantothenic acid, a part of the vitamin B complex, is water-soluble. It occurs in all

living cells, and is found in yeasts, moulds, bacteria, and in the individual cells of
all animals and plants. Organ meats, brewers yeast, egg yolks, and whole-grain
cereals are the richest sources.

Pantothenic acid is synthesised in the body by the bacterial flora of the

intestines. There is a close correlation between pantothenic acid tissue levels
and the functioning of the adrenal cortex.

Pantothenic acid stimulates the adrenal glands and increases production of

cortisone and other adrenal hormones important for healthy skin and nerves.
Canning, oestrogen, food processing, caffeine, sulphur drugs, sleeping pills and
alcohol can all reduce the B5 content of food.

Known as the anti-stress vitamin, it is also involved in the production of

neurotransmitters. This vitamin is an essential element of coenzyme A, a vital
body chemical involved in many necessary metabolic functions. Pantothenic acid
is also a stamina enhancer and prevents certain forms of anaemia. It is needed
for normal functioning of the gastrointestinal tract and maybe helpful in treating
depression and anxiety a deficiency of pantothenic acid may cause fatigue,
headache, nausea, and tingling in the hands. It is one of the safest of all the
vitamins and helpful in times of stress. It is essential for the carbohydrates to
change to energy and even a slight deficiency can lead to fatigue.

The following foods contain pantothenic acid: beef, brewers yeast, eggs, fresh
vegetables, kidney, legumes, liver, mushrooms, nuts, pork, royal jelly, saltwater
fish, torula yeast, whole rye flour, and whole wheat.

Pantothenic Acid deficiency symptoms include duodenal ulcers, blood and skin
disorders, fatigue, and loss of appetite, poor coordination, weakness,
hypoglycaemia and burning feet. May also include vomiting, restlessness,
abdominal pains, burning feet, muscle cramps, and sensitivity to insulin,
decreased antibody formation, and upper respiratory infections.

Pantothenic acid is so widely distributed in foods that deficiency is rare. The

means of detecting deficiencies are limited, although low intakes may slow down
many metabolic processes.

Extra intake of this vitamin may help alleviate the following diseases Acne,
Adrenal exhaustion, Alcoholism, Allergies, Anaemia, Arthritis, Asthma, Baldness,
Burning and tingling sensations, Cancer, Cataracts, Cystitis, Depression,
Diarrhoea, Epilepsy, Fainting spells, Fatigue, Flatulence, Fractures, Gastritis,
Gout, Headache, Hypoglycaemia, Indigestion, Infections, Insomnia, Leg cramp,
Mental illness, Multiple sclerosis, Muscular dystrophy, Neuritis, Phlebitis,
Psoriasis, Retarded growth, Stress, Tuberculosis, and Worms.

Vitamin B6 - Pyridoxine
Vitamin B6 is a water-soluble vitamin consisting of three related compounds:
pyridoxine, pyridoxal, and pyridoxamine. It is required for the proper absorption
of vitamin B12 and for the production of hydrochloric acid and magnesium. It
also helps linoleic acid function better in the body. Pyridoxine plays an important
role as a coenzyme in the breakdown and utilisation of carbohydrates, fats, and
proteins. It must be present for the production of antibodies and red blood cells.
The release of glycogen for energy from the liver and muscles is facilitated by
vitamin B6. It also aids in the conversion of tryptophan, an essential amino acid
to niacin, and is necessary for the synthesis and proper action of DNA and RNA.

Vitamin B6 plays a role in cancer immunity and aids in the prevention of

arteriosclerosis. It inhibits the formation of a toxic chemical called homocysteine,
which attacks and allows the deposition of cholesterol around the heart muscle.
Pyridoxine acts as a mild diuretic, reducing the symptoms of premenstrual
syndrome, and it may be useful in preventing oxalate kidney stones as well. It is
helpful in the treatment of allergies, arthritis, and asthma.

A deficiency of this vitamin is very common especially in those who eat a lot of
junk foods. Food processing destroys around 90% of this vitamin. Canning,
roasting, heat processing, water, alcohol and oestrogen all destroy this vitamin.

People with high protein diets and excessive alcohol consumption also need
supplements. A deficiency of vitamin B6 may be recognized by anaemia,
convulsions, headaches, nausea, flaky skin, a sore tongue, and vomiting. Carpal
tunnel syndrome has been linked to a deficiency of this vitamin B.

Women taking the Hormone Replacement Therapy (HRT) or the contraceptive pill
all have increased needs. Many menstrual problems are linked to a deficiency of
this vitamin.

All foods contain some vitamin B6; however, the following foods have the highest
amounts: brewers yeast, carrots, chicken, eggs, fish, meat, peas, spinach,
sunflower seeds, walnuts, and wheat germ. Other sources include avocado,
bananas, beans, blackstrap molasses, broccoli, brown rice and other whole
grains, cabbage, cantaloupe, corn, plantains, potatoes, rice bran, soybeans, and
herbs that contain vitamin B6 include alfalfa, catnip, and oat straw.

Caution - should not be taken by anyone taking drugs for Parkinsons disease
without a Doctors consent. B6 is involved in the production of hydrochloric acid;
people with stomach ulcers should seek a doctors advice before taking the
vitamin in large doses.

In cases of B6 deficiency there is low blood sugar and low glucose tolerance,
resulting in sensitivity to insulin. Deficiency may also cause loss of hair, water
retention during pregnancy, cracks around the mouth and eyes, numbness and
cramps in arms and legs, slow learning, visual disturbances, neuritis, arthritis,
heart disorders involving nerves, temporary paralysis of a limb, and an increase
in urination.

If a vitamin B6 deficiency is allowed to continue through late pregnancy,

stillbirths or post-delivery infant mortality may result. Infants born to B6 deficient
mothers may have convulsions. Studies have shown that pregnant women retain
more B6 than non-pregnant women; therefore supplemental doses may be
needed to make sure the foetus is adequately supplied.

Extra amounts of this vitamin may help sufferers of the following diseases Acne,
Anaemia, Arthritis, Asthma, Baldness, Bells palsy, Carpal tunnel syndrome,
Coeliac disease, Colitis, Common cold, Conjunctivitis, Cystitis, Dandruff,
Dermatitis, Diabetes, Diarrhoea, Dizziness, Eczema, Epilepsy, Gastritis,
Haemorrhoids, Halitosis, Headache, High Cholesterol levels, Hypoglycaemia,
Infantile autism, Influenza, Insomnia, Jaundice, Kidney, Kidney stones Mental
illness, Multiple sclerosis, Muscular dystrophy, Neuritis, Oedema, Parkinsons
disease, Pernicious anaemia, Prostatitis, Psoriasis, Pyorrhoea, Rheumatism,
Shingles Tuberculosis, Vaginitis, and Worms,

Vitamin B9 - Folic Acid

Folic acid is part of the water-soluble vitamin B complex and functions as a

coenzyme, together with vitamins B12 and C, in the breakdown and utilisation of
proteins. Folic acid performs its basic role as a carbon carrier in the formation of
heme, the iron-containing protein found in haemoglobin, which is necessary for
the formation of red blood cells. It is also needed for the formation of nucleic
acid, which is essential for the processes of growth and reproduction of all body
cells.

Considered a brain food, folic acid is needed for energy production and the
formation of red blood cells. It also strengthens immunity by aiding in the proper
formation and functioning of white blood cells. Because it functions as a
coenzyme in DNA and RNA synthesis it is important for healthy cell division and
replication. It is involved in protein metabolism and has been used in the
prevention and treatment of folic acid anaemia. This nutrient may also help
depression and anxiety. It may also be effective in the treatment of uterine
cervical dysphasia.

Vitamin B9 is crucial for the development of the foetus, and it is now known that
it is wise to take it for three months before becoming pregnant. This avoids
problems of neuro organs being formed wrongly, or spina bifida occurring in the
developing foetus. Studies have shown that a daily intake of 400 micrograms of
folic acid in early pregnancy may prevent the vast majority of neural tube
defects. Folic acid works best when combined with vitamin B12 and vitamin C.

Folic acid deficiency may be caused by inadequate consumption of fresh fruits

and vegetables; consumption of only cooked or microwave vegetables and
malabsorption problems. In the past few years there have been a number of
studies implicating folic acid deficiency as a contributing factor in mental illness.
A sore, red tongue is one sign of folic acid deficiency. Other possible signs include
anaemia, apathy, digestive disturbances, fatigue, greying hair, growth
impairment, insomnia, laboured breathing, memory problems, paranoia,
weakness, and birth defects in ones offspring.

Studies have shown that prolonged folic acid deficiency can cause neurological
changes and mental deterioration. Because of their close interrelationship,
vitamin B12, in almost every case, should accompany any folic acid therapy.

Good sources of folic acid include leafy green vegetables, carrots, liver, egg yolk,
apricots, avocados, beans, whole wheat, melons and fresh oranges.

Oral contraceptives may increase the need for folic acid. Alcohol can also act as
an enemy to folic acid absorption. Cooking, processing, and exposure to light and
air, especially sunlight, destroy Folic Acid.

Caution - Do not take high doses of folic acid for extended periods if you have a
hormone-related cancer or convulsive disorder.
Especially good for some anaemias, some immune problems, for food poisoning
and intestinal parasites, depression, skin problems, mouth ulcers and pain (when
vitamin B9 acts as an analgesic).

Folic acid is absorbed in the gastrointestinal tract by active transport and

diffusion and is stored primarily in the liver.

Sulpha drugs may interfere with the bacteria in the intestine, which manufacture
folic acid.

Streptomycin may destroy folic acid.

Oral contraceptives interfere with the absorption of folic acid.

Any disease such as sprue, coeliac disease, or any illness accompanied by

vomiting or diarrhoea interferes with the absorption of food can result in a
deficiency of Folic acid.

Folic acid may be helpful in treating the following diseases Adrenal exhaustion,
Alcoholism, Anaemia, Arteriosclerosis, Atherosclerosis, Arthritis, Baldness,
Bruises, Coeliac disease, Diarrhoea, Diverticulitis, Emphysema, Fatigue, Gastritis,
Indigestion, Kwashiorkor, Leukaemia, Mental illness, Nail problems, Pernicious
anaemia, Psoriasis, Scurvy, Tonsillitis, Ulcers and Pregnancy,

Vitamin B12 - Cyanocobalamin

Vitamin B12, a water-soluble vitamin, is unique in being the first cobalt-

containing substance found to be essential for longevity; it is also the only
vitamin that contains essential mineral elements. It cannot be made synthetically
but must be grown, like penicillin, in bacteria or moulds. Animal protein is almost
the only source in which B12 occurs naturally in foods in substantial amounts.
Liver is the best source; kidney, muscle meats, fish, and dairy products are other
good sources.
Vitamin B12 is necessary for normal metabolism of nerve tissue and is involved
in protein, fat, and carbohydrate metabolism. B12 is closely related to the
actions of four amino acids, pantothenic acid, and vitamin C. It also helps iron
function better in the body and aids folic acid in the synthesis of choline. B12
helps the placement of vitamin A into body tissues by aiding the carotene
absorption or vitamin A conversion and in the production of DNA and RNA, the
bodys genetic material.

A vitamin B12 deficiency can be caused by malabsorption, which is most

common in elderly people and in those with food allergies or coeliac disease or
who suffer from digestive disorders. Deficiency can cause abnormal gait, chronic
fatigue, constipation, depression, digestive disorders, dizziness, drowsiness,
enlargement of the liver, eye disorders, hallucinations, headaches, inflammation
of the tongue, irritability, laboured breathing, memory loss, moodiness,
nervousness, neurological damage, and palpitations.

Vitamin B12 forms and regenerates red blood cells and is essential for a healthy
nervous system, for growth and development, and for utilising fats, proteins and
carbohydrates. B12 improves concentration, memory and balance, and detoxifies
cyanide from foods and tobacco smoke.

Vitamin B12 is needed to prevent anaemia, aids folic acid in regulating the
formation of red blood cells, and helps in the utilisation of iron. This vitamin is
also required for proper digestion, absorption of foods, the synthesis of protein,
and the metabolism of carbohydrates and fats. It aids in cell formation and
cellular longevity. In addition, vitamin B12 prevents nerve damage, maintains
fertility, and promotes normal growth and development by maintaining the fatty
sheaths that cover and protect nerve endings. B12 is linked to the production of
acetylcholine, a neurotransmitter that assists memory and learning.

The largest amounts of vitamin B12 are found in brewers yeast, clams, eggs,
herring, kidney, liver, mackerel, milk and dairy products, and seafood. Vitamin
B12 is not found in many vegetables; it is available only from sea vegetables,
such as kelp, and soy products and is also present in the herbs alfalfa,
bladderwrack, and hops.

Anti-gout medications, anticoagulant drugs, and potassium supplements may

block the absorption of vitamin B12 from the digestive tract. Vegetarians need
supplements of vitamin B12 because it is found mostly in animal sources. Those
sufferers of hypothyroidism are also liable to be short of this vitamin as the loss
of thyroxine makes assimilation inadequate. It needs calcium for proper
assimilation and deficiency may give rise to anaemia. Symptoms of a B12
deficiency may take up to five years to show up as the liver stores a quantity.

Vitamin B12 is prepared for absorption by two gastric secretions. Vitamin B12 is
poorly absorbed from the gastrointestinal tract unless the intrinsic factor, a
mucoprotein enzyme, is present. Autoimmune reactions in the body can bind the
intrinsic factor, preventing B12 absorption. The intrinsic factor itself may not
even be made because autoimmune reactions prevent the cells ability to
produce it. A defect in the molecule that transports B12 from the blood to the
tissues can cause a deficiency even when a normal serum B12 level is read.
Anyone who has an autoimmune disease is wise to get his or her blood checked
for a deficiency perhaps once every two years.

The actual amount of B12 absorbed is regulated by the intrinsic factor described
above. When intake is low, 60 to 80 percent of the vitamin is absorbed. When the
intake is high, the absorption decreases to 5 to 10 percent. Absorption of B12 is
better when it is taken with several meals instead of one.

The effects of the absorption of B12 appear to decrease with age and with iron,
calcium, and B6 deficiencies; absorption increases during pregnancy. The use of
laxatives depletes the storage of B12.

A deficiency can also be the result of fish tapeworm infestation or excessive

bacteria in the stomach and intestines. Symptoms of a deficiency begin with
changes in the nervous system typically soreness and weakness in the legs and
arms, diminished reflex response and sensory perception, difficulty in walking
and speaking and jerking of the limbs. Lack of B12 has been found to cause a
type of brain damage resembling schizophrenia. This type of brain damage may
be suggested by the following symptoms: sore mouth, numbness or stiffness, a
feeling of deadness, shooting pains, pins-and-needles, or hot-and-cold
sensations.

Because of its close relationship with folic acid, both vitamins taken together
could be of benefit in many cases.

Injections of B12 can be used to treat patients suffering from pernicious

anaemia, an ailment characterized by insufficient red blood cells in the bone
marrow. Injections rather than oral doses of B12 are used to bypass the
absorption defect in pernicious anaemic patients. B12 helps the red blood cells to
mature up to a certain point, and after that, protein, iron, vitamin C, and folic
acid help to finish the development of the cells so that they can mature. Like folic
acid, vitamin B12 has been effective in the treatment of the intestinal syndrome
sprue.

There are many diseases helped by the taking of extra vitamin B12. It is best to
ask the doctor to check the blood first as any extra may hide more serious
diseases that are or that could be life threatening.

Biotin - Vitamin H or Co-enzyme R

Biotin is a water-soluble vitamin and not stored in the body. This substance is a
complex organic acid containing sulphur, it is synthesised by intestinal bacteria
and is found in many foodstuffs. It is necessary for the metabolism of energy,
proteins, carbohydrates and fats, and for the growth and health of hair, nerves,
sex glands and bone marrow. As a coenzyme, it assists in the making of fatty
acids and in the oxidation of fatty acids and carbohydrates. It aids in the
utilisation of protein, folic acid, pantothenic acid, and vitamin B12. Biotin also
promotes healthy sweat glands, nerve tissue, and bone marrow. In addition, it
helps to relieve muscle pain. Without biotin the bodys fat production is impaired.

Raw egg whites prevent the absorption of biotin because they contain a protein
called avidin, which combines with biotin in the intestinal tract and depletes the
body of this needed nutrient. Long-term use of antibiotics will increase the
requirements of biotin, since the natural bacteria, necessary for antibiotics
destroy the synthesis of biotin in the gut. Antibiotics, sulpha drugs, and saccharin
also threaten the availability of biotin. One hundred milligrams of biotin daily
may prevent hair loss in some men.

Biotin deficiency symptoms are rare but include depression, muscular pain,
severe eczema and dermatitis, exhaustion, inflammation or pallor of the skin and
mucous membranes, impairment of fat metabolism, hair loss, premature greying
and anorexia. In infants, a condition called seborrhoeic dermatitis, or cradle
cap, which is characterized by a dry, scaly scalp, may occur as a result of a
biotin deficiency.

Good sources of biotin include meats, dairy produce, wholegrain, liver,

cauliflower, nuts, fruits and unpolished rice. Biotin is also found in brewers
yeast, cooked egg yolks, meat, milk, poultry, saltwater fish, and soybeans.
Lowered haemoglobin level, a raised cholesterol level, and a decrease in biotin
excretion are signs of a biotin deficiency. Biotin is stored mainly in the liver,
kidney, brain, and adrenal glands.

Dermatitis has shown improvement when treated with biotin. The use of biotin
has been beneficial in treating baldness. Other diseases that may benefit from
extra biotin include Muscle pains, Dermatitis, Eczema, Infant dermatitis and
Depression.

Choline

Choline is considered one of the B-complex vitamins and functions with inositol
as a basic constituent of lecithin. It is present in the body of all living cells and is
widely distributed in animal and plant tissues. The richest source of choline is
lecithin, but other rich dietary sources include egg yolk, liver, brewers yeast, and
wheat germ. Choline is synthesised by the interaction of B12 and folic acid with
the amino acid methionine.

Choline helps the nerve impulses to pass and these impulses include those in the
brain, as well as those impulses needed for gallbladder regulation. Choline
assists the liver to function as it helps to remove excess fat from the liver; it also
helps in hormone production. Choline can be synthesised by the body provided
that the intake of the amino acid methionine is sufficient, it is necessary for the
maintenance and structure of cells, works with inositol to metabolise fats and
cholesterol and enhances memory.

Choline is also essential for the health of the myelin sheaths of the nerves; the
myelin sheaths are the principal component of the nerve fibres and are therefore
beneficial for disorders of the nervous system such as Parkinsons disease,
multiple sclerosis and Alzheimers disease. A deficiency may result in fatty build-
up in the liver, as well as in cardiac symptoms, gastric ulcers, high blood
pressure, the inability to digest fats, kidney and liver impairment, and stunted
growth.

Choline has been successful in reducing high blood pressure because it

strengthens weak capillary walls. Symptoms such as heart palpitation, dizziness,
insomnia, visual disturbances, and blood flow to the eyes, headaches, ear noises,
and constipation have been relieved or removed entirely within 5 to 10 days
after the administration of choline treatments.

Sources include egg yolk, brain, heart, nuts, legumes, soybeans, leafy green
vegetables, liver, pulses, yeast and lecithin.

It is important to remember that the B-complex vitamins function better when all
are taken together.

Extra biotin may be useful for treating the following diseases as well as those
already mentioned above, Alcoholism, Angina pectoris, Arteriosclerosis, Asthma,
Cirrhosis of liver, Constipation, Eczema, Glaucoma, Hair problems, Hepatitis, high
Cholesterol level, Hypertension, Hyperthyroidism, Hypoglycaemia, Muscular
dystrophy and Stroke.

Inositol

Inositol is recognized as part of the vitamin B complex and is closely associated

with choline and biotin. This vitamin has a calming effect and helps to reduce
cholesterol levels and fat from the liver. It helps prevent hardening of the
arteries, and is important in the formation of lecithin and the metabolism of fat
and cholesterol and for normal brain cell functions and neurotransmitters. Helpful
for depression and anxiety and diabetic neuropathy Animal studies have shown
that the vitamins B6, folic acid, pantothenic acid, and PABA also have a close
working association with inositol.

Always take calcium with inositol, as it is required to balance the phosphorus and
calcium in the body.

Large quantities of inositol are found in the spinal cord nerves, the brain and in
the cerebral spinal fluid. It is needed for the growth and survival of cells in bone
marrow, eye membranes, and the intestines.

Both animal and plant tissues contain inositol.

In animal tissues it occurs as a component of phospholipids, substances
containing phosphorus, fatty acids, and nitrogenous bases.

In plant cells it is found as phytic acid, an organic acid that binds calcium and
iron in an insoluble complex and interferes with their absorption.

An inositol deficiency can lead to arteriosclerosis, constipation, hair loss, high

blood cholesterol, irritability, mood swings, abnormalities of the eyes, and skin
eruptions. The consumption of large amounts of caffeine may cause a shortage
of inositol in the body.

Inositol is found in brewers yeast, fruits, liver, lecithin, legumes, citrus fruits,
meats, milk, unrefined molasses, raisins, raisins, vegetables, peanuts,
cantaloupe melon, cabbage and whole grains.

About 7 percent of ingested inositol is converted to glucose; inositol is only one-

third as effective as glucose in alleviating ketosis, the incomplete metabolism of
fatty acids.

Tests on yeast cells have shown that when they are deprived of inositol,
metabolic processes are prevented from functioning and consequently most of
the cells die. In other studies, inositol deficiency in yeast cells led to abnormal
cell walls and an inability of daughter cells to separate from the parent cells. Also
found was the inhibition of fermentation and oxidation actions as well as a lower
level of nucleotide coenzymes.

Because inositol has a sedative-like effect, it can be beneficial for insomnia.

Inositol is helpful for schizophrenia, hypoglycaemia, and for people with high
serum copper and low serum zinc levels. The phosphate ester of inositol impedes
zinc absorption, so pure inositol is recommended. It is also helpful for extra
amounts to be ingested to treat Asthma, Arteriosclerosis, Atherosclerosis,
Baldness, Cirrhosis of the liver, Constipation, Dizziness, Gastritis, Glaucoma, high
Cholesterol level, Hypertension, Hypoglycaemia, Insomnia, Overweight and
obesity, Schizophrenia and Strokes.

Para-Aminobenzoic ACID - known as PABA

Para-aminobenzoic acid, an integral part of the vitamin B complex, is water-
soluble and is considered unique in that it is a vitamin within a vitamin,
occurring in combination with folic acid. One of the basic constituents of folic
acid it also helps in the assimilation of pantothenic acid.

PABA is an antioxidant that helps to protect against sunburn and skin cancer,
acts as a coenzyme in the breakdown and utilisation of protein, and assists in the
formation of red blood cells. PABA plays an important role in determining skin
health, hair pigmentation, and health of the intestines. Supplementing the diet
with PABA may restore grey hair to its original colour if the greying was caused
by stress or a nutritional deficiency. PABA stimulates the intestinal bacteria,
enabling them to produce folic acid, which in turn aids in the production of
pantothenic acid.

A deficiency of PABA may result from the use of sulpha drugs, these resemble
PABA in structure and kill the intestinal bacteria by substituting for the PABA they
need. Deficiency symptoms include fatigue, irritability, depression, nervousness,
headache, constipation, fatigue, gastrointestinal disorders and other digestive
disorders.

PABA is found in liver, yeast, wheat germ, and molasses.

PABA often soothes the pain of burns even more effectively than vitamin E.
People who are normally susceptible to sunburn have been able to remain many
hours in the sun after applying PABA ointment. Continued ingestion of high doses
of PABA is not recommended because it can be toxic to the liver, heart, and
kidneys. Symptoms of toxicity are nausea and vomiting.

Extra amounts taken of this vitamin may be helpful for treating Anaemia,
Baldness, Burns, Constipation, Headache, Schizophrenia, Sunburn and Vitiligo.

Vitamin C - Ascorbic Acid

Vitamin C, also known as ascorbic acid, is a water-soluble nutrient. Although

fairly stable in acid solution, it is normally the least stable of vitamins and is very
sensitive to oxygen. Its potency can be lost through exposure to light, heat, and
air, which stimulate the activity of oxidative enzymes.
A primary function of vitamin C is maintaining collagen, a protein necessary for
the formation of connective tissue in skin, ligaments, and bones. Vitamin C is an
antioxidant that is required for tissue growth and repair, adrenal gland function,
and healthy gums. It also aids in the production of anti-stress hormones and
interferon, and is needed for the metabolism of folic acid, tyrosine, and
phenylalanine.

The lubricating fluid of joints, called the synovial fluid, becomes thinner and
allows for freer movement when the serum levels of ascorbic acid are high.
Therefore arthritic patients given vitamin C may find some relief of pain. It is an
important nutrient in treating wounds because it speeds up the healing process.
Ascorbic acid may lower blood cholesterol content of patients with
arteriosclerosis.

Vitamin C prevents the formation of carcinogenic nitrosamines from nitrites and

nitrates found in some foods.

Vitamin C has been successfully used to treat snake and spider bites, insect
stings and rabies.

Vitamin C is necessary for the absorption of iron, it is antioxidant, stimulates

activity of the immune system, encourages production of the stress hormones,
helps wounds to heal. It is also necessary for healthy bones and tissue, and for
the growth and repair of blood. It is the most important vitamin for the immune
system. Humans, guinea pigs and apes are the only animals not to synthesise
this vitamin and therefore it must be provided in the diet.

Vitamin C increases the absorption of iron. New evidence indicates that vitamin C
works synergistically with vitamin E, that is, when these vitamins work together,
they have a greater effect than when they work separately. Vitamin E scavenges
for dangerous free radicals in cell membranes, while vitamin C attacks free
radicals in biologic fluids. These vitamins reinforce and extend each others
antioxidant activity.

Most of the vitamin C consumed in the diet is lost in the urine. Scurvy is a
disease caused by a vitamin C deficiency. Poor wound healing, soft and spongy
bleeding gums, oedema, and extreme weakness also characterize a deficiency.
Other deficiency symptoms include bleeding, sore gums, loose teeth, fatigue,
lowered immune activity, bruising, and hypoglycaemia.

Alcohol, analgesics, antidepressants, anticoagulants, oral contraceptives, and

steroids may reduce levels of vitamin C in the body.

Smoking causes a serious depletion of vitamin C.

Diabetes medications such as chlorpropamide and sulpha drugs may not be as

effective when taken with vitamin C.

Taking high doses of vitamin C may cause a false-negative reading in tests for
blood in the stool.

If aspirin and vitamin C supplements are taken together in large doses, stomach
irritation can occur, possibly leading to ulcers. If you need to take aspirin
regularly, use a supplement that has a coating. Avoid using chewable vitamin C
supplements, as these can damage tooth enamel.

Vitamin C aids in the metabolism of the amino acids phenylalanine and tyrosine.
Vitamin C also converts the inactive form of folic acid to the active form, folate,
and may have a role in calcium metabolism. Additionally vitamin C protects
thiamine, riboflavin, folic acid, pantothenic acid, and vitamins A and E against
oxidation. Excess vitamin C is rapidly excreted from the body and easily lost from
foods when cooked. Large concentrations of vitamin C are found in the adrenal
glands, and the vitamin is essential in the formation of adrenalin. During stress,
the level of adrenal ascorbic acid is rapidly used up. The level of ascorbic acid in
the blood reaches a maximum in 2 or 3 hours after ingestion of a moderate
quantity of Vitamin C, and then decreases as it is eliminated in the urine and
through perspiration.

Physicians in Scotland report that vitamin C counteracts bleeding in the

gastrointestinal tract caused by aspirin or alcohol. The bleeding may also
continue or restart if sufficient vitamin C is not available for wound healing.
Vitamin C is found in berries, citrus fruits, and green vegetables. Good sources
include asparagus, avocados, beet greens, black currants, broccoli, Brussels
sprouts, cantaloupe, collards, dandelion greens, grapefruit, kale, lemons,
mangos, mustard greens, onions, oranges, papayas, green peas, sweet peppers,
persimmons, pineapple, radishes, rose hips, spinach, strawberries, Swiss chard,
tomatoes, turnip greens, and watercress. Herbs that contain vitamin C include
alfalfa, burdock root, cayenne, chickweed, eyebright, fennel seed, fenugreek,
hops, horsetail, kelp, peppermint, mullein, nettle, oat straw, paprika, parsley,
pine needle, plantain, raspberry leaf, red clover, rose hips, skullcap, violet leaves,
yarrow, and yellow dock.

Extra supplements of vitamin C may be useful for treating the following ailments,
but as vitamin C is so useful a product it may be thought that there are very few
diseases that cannot benefit by taking extra. Therefore this list is not exhaustive
Adrenal exhaustion, Alcoholism, Allergies, Anaemia, Angina pectoris,
Arteriosclerosis, Arthritis, Backache, Baldness, Beriberi, Bronchitis, Bruising,
Bursitis, Cancer, Canker sore, Carbuncle, Cataracts, Chicken pox, Cirrhosis of
liver, Coeliac disease, Colitis, Common cold, Conjunctivitis, Constipation, Croup,
Cystic fibrosis, Cystitis, Diabetes, Diarrhoea, Dizziness, Ear infection, Eczema,
Epilepsy, Eyestrain, Emphysema, Fatigue, Fevers, Fractures, Gallstones,
Gastroenteritis, Glaucoma, Goitre, Gout, Haemophilia, Haemorrhoids, Hair
problems, Halitosis, Headache, Hepatitis, high Cholesterol level, Hypertension,
Hypoglycaemia, Hay fever, Impetigo, Influenza, Insomnia, Jaundice, Kidney
stones, Kwashiorkor, Leukaemia, Leg cramp, Meningitis, Mental illness,
Mononucleosis, Nephritis, Pernicious anaemia, Phlebitis, Osteomalacia,
Osteoporosis, Rickets, Multiple sclerosis, Overweight and obesity, Parkinsons
disease, Peptic ulcer, Phlebitis, Pneumonia, Polio, Pregnancy, Prostatitis,
Psoriasis, Pyorrhoea, Schizophrenia, Shingles, Stroke, Rheumatic fever, Scurvy,
Swollen glands, Tooth and gum disorders, Tuberculosis, Snake and insect bites,
Stress, Stroke, Varicose veins and Worms.

Vitamin D - Calciferol and Ergocalciferol

The body in the presence of sunlight produces this vitamin. It is fat soluble and is
stored in the body and deficiency is uncommon except in the dark days of winter
and in people who wear long dresses and clothes and whose bodies do not get
much sun. People who live in areas of high pollution may also have a deficiency.
Sunlight acts upon the oils in the skin and produces the vitamin that is then
absorbed into the skin. The vitamin is absorbed through the fats in the intestines
if taken orally.
The provitamins D are found in both plant and animal tissue. Vitamin D2 is
known as calciferol, a synthetic; vitamin D3 is the natural form as it occurs in
fish-liver oils. D3 can be made synthetically by ultraviolet irradiation of 7-
dehydrocholesterol, a derivative of cholesterol. It is necessary for the absorption
of magnesium, calcium, zinc, iron, phosphorus and other minerals, helps the
body to assimilate vitamin A, is necessary for the metabolism of calcium and
phosphorous and is required for kidney functions. It helps synthesise those
enzymes in the mucous membranes that are involved in the active transport of
available calcium. Vitamin D is necessary for normal growth in children, for
without it bones and teeth do not calcify properly. The form of vitamin D that we
get from food or supplements is not fully active. It requires conversion by the
liver, and then by the kidneys, before it becomes fully active. This is why people
with liver or kidney disorders are at a higher risk for osteoporosis.

Adults also benefit from vitamin D. It is valuable in maintaining a stable nervous

system, normal heart action, and normal blood clotting because all these
functions are related to the bodys supply and utilisation of calcium and
phosphorus. Vitamin D is best utilised when taken with vitamin A. Fish-liver oils
are the best natural source of vitamins A and D.

Vitamin D, a fat-soluble vitamin, is required for the absorption and utilisation of

calcium and phosphorus by the intestinal tract. It is necessary for growth, and is
especially important for the normal growth and development of bones and teeth
in children. It protects against muscle weakness and is involved in regulation of
the heartbeat. It is also important in the prevention and treatment of
osteoporosis and hypocalcaemia, enhances immunity, and is necessary for
thyroid function and normal blood clotting. When the skin is exposed to the suns
ultraviolet rays, a cholesterol compound in the skin is transformed into a
precursor of vitamin D. Exposing the face and arms to the sun for fifteen minutes
three times a week is an effective way to ensure adequate amounts of vitamin D
in the body.

Severe deficiency of vitamin D can cause rickets in children and osteomalacia, a

similar disorder, in adults. Lesser degrees of deficiency may be characterized by
loss of appetite, a burning sensation in the mouth and throat, diarrhoea,
insomnia, visual problems, and weight loss.

Intestinal disorders and liver and gallbladder malfunctions interfere with the
absorption of vitamin D. Some cholesterol-lowering drugs, antacids, mineral oil,
and steroid hormones also interfere with absorption. Do not take vitamin D
without calcium.
Caution it is dangerous to take too much of this vitamin Toxicity may result from
taking amounts over 65,000 international units over a period of years. Symptoms
of acute overdosage are increased frequency of urination, loss of appetite,
nausea, vomiting, diarrhoea, muscular weakness, dizziness, weariness and
calcification of the soft tissues of the heart, blood vessels, and lungs. These
symptoms will disappear within a few days when the overdosage is terminated.

Ingested vitamin D is absorbed with the fats through the intestinal walls with the
aid of bile. Vitamin D from dehydrocholesterol by sun radiation is formed in the
skin and absorbed into the circulatory system. Pigmentation is a factor in the
absorption of ultraviolet rays. The more pigment there is in the skin, the less
vitamin D is produced in the body by irradiation.

After absorption from the intestine or formation in the skin, vitamin D is

transported to the liver for storage; other deposits are found in the skin, brain,
spleen, and bones. The body can store sizable reserves of vitamin D. Mineral oil
can destroy the vitamin D already stored in the intestinal tract.

Sources of vitamin D include fish liver oils and fatty saltwater fish, dairy
products, and eggs all contain vitamin D. it is found in butter, cod liver oil,
dandelion greens, egg yolks, halibut, liver, milk, oatmeal, salmon, sardines,
sweet potatoes, tuna, and vegetable oils. Vitamin D is also formed by the body in
response to the action of sunlight on the skin. Herbs that contain vitamin D
include alfalfa, horsetail, nettle, and parsley.

Though toxic at a low dose, there are some diseases that benefit from extra
vitamin D, these include Acne, Ageing, Alcoholism, Allergies, Arthritis, Backache,
Bedsores, Bronchitis, Burns, Cancer, Canker sores, Carbuncles, Cataracts,
Cirrhosis of liver, Coeliac disease, Common cold, Constipation, Cystic fibrosis,
Cystitis, Diabetes, Eczema, Emphysema, Epilepsy, Eyestrain, Fatigue, Fever,
Fracture, Gallstones, Glands, Glaucoma, high Cholesterol level, Insomnia,
Jaundice, Kwashiorkor, Leg cramp, Intestine, Liver, Osteomalacia, Osteoporosis,
Psoriasis, Pyorrhoea, Rheumatic fever, Rickets, Sciatica, Shingles, Stress, Tetany,
Tuberculosis, Vaginitis, Vision and focus disorders, Worms, and Pregnancy.

Vitamin E - Alpha Tocopherol

Vitamin E is actually a family of eight different but related molecules that fall into
two major groups: the tocopherols and the tocotrienols. Within each group, there
are alpha, beta, gamma, and delta forms. Of all eight of these molecules, it is the
alpha-tocopherol form that is the most potent.

Vitamin E slows the ageing process, provides the body with oxygen, is
antioxidant, protects the lungs against pollution, helps the development and
maintenance of nerves and muscles, helps to prevent miscarriages, improves
immune activity in the body, works as a natural diuretic, heals the skin, helps to
prevent scarring, improves fertility and reduces the oxygen requirements of
muscles. Up to 70% is secreted in the faeces each day. What remains is stored in
the liver, fatty tissues, heart, testes, uterus, muscles, blood, adrenal and
pituitary glands.

As an antioxidant, vitamin E prevents cell damage by inhibiting the oxidation of

lipids and the formation of free radicals. It protects other fat-soluble vitamins
from destruction by oxygen, and aids in the utilisation of vitamin A and protects
it from destruction by oxygen. It retards aging and may prevent age spots as
well.

The vitamin B complex and ascorbic acid are also protected against oxidation
when vitamin E is present in the digestive tract. Fats and oils containing vitamin
E are less susceptible to rancidity than those devoid of vitamin E. Vitamin E has
the ability to unite with oxygen and prevent it from being converted into toxic
peroxides; this leaves the red blood cells more fully supplied with the pure
oxygen that the blood carries to the heart and other organs.

Vitamin E deficiency may result in damage to red blood cells and destruction of
nerves. Signs of deficiency can include infertility, menstrual problems,
neuromuscular impairment, shortened red blood cell life span, uterine
degeneration and miscarriage.

The body needs zinc in order to maintain the proper level of vitamin F in the
blood.

If you take both vitamin E and iron supplements, take them at different times of
the day. Organic iron - ferrous gluconate or ferrous fumarate leaves vitamin E
intact. Inorganic forms of iron (such as ferrous sulphate) destroy vitamin E.
Vitamin E, as are other fat-soluble vitamins, is absorbed in the presence of bile
salts and fat. From the intestines it is absorbed into the lymph and is transported
in the bloodstream as tocopherol to the liver where high concentrations of it are
stored. It is also stored in the fatty tissues, heart, muscles, testes, uterus, blood,
and adrenal and pituitary glands. Vitamin F in ointment form can be absorbed
through the skin and mucous membranes. Excessive amounts of vitamin E are
excreted in the urine, and all effects of vitamin E disappear within three days.

The first clinical sign of a vitamin E deficiency is the rupture of red blood cells,
which results from their increased fragility. A deficiency could also result in a
reduction of membrane stability and shrinkage in collagen, connective tissue. A
vitamin E deficiency may result in a tendency toward muscular wasting or
abnormal fat deposits in the muscles and an increased demand for oxygen.

Without sufficient amounts of vitamin E in the body, the essential fatty acids are
altered so that blood cells break down and haemoglobin formation is impaired. In
addition, several amino acids cannot be utilised, and pituitary and adrenal glands
reduce their level of functioning. Iron absorption and haemoglobin formation are
also impaired. A severe deficiency can cause damage to the kidneys and liver.

Low levels of vitamin E in the body have been linked to both bowel cancer and
breast cancer. Epidemiological links have also been identified between the
increase in the incidence of heart disease and the increasing lack of vitamin E in
the diet due to a dietary reliance on over processed foods.

Vitamin E deficiencies can also result in nephritis, this occurs when kidney
tubules plug up with dead cells so that urine is unable to pass; dropsy and
progressive degeneration may then occur. Vitamin E deficiency also appears to
make red blood cells more susceptible to damage both from medication and
environmental stresses.

Vitamin E is found in the following food sources: cold-pressed vegetable oils, dark
green leafy vegetables, legumes, nuts, seeds, and whole grains. Significant
quantities of this vitamin are also found in brown rice, broccoli, cornmeal, eggs,
kelp, desiccated liver, milk, oatmeal, organ meats, soybeans, sweet potatoes,
vegetable oils, watercress, wheat, and wheat germ.
Herbs that contain vitamin E include alfalfa, bladderwrack, dandelion, dong quai,
flaxseed, nettle, oat straw, raspberry leaf, sunflower oil and seeds, and rose hips.

Cautions: If you are taking an anticoagulant medication, do not take more than
1,200 international units of vitamin E daily.

If you suffer from diabetes, rheumatic heart disease, or are hyperthyroid, do not
take more than the recommended dose.

If you have hypertension, start with a small amount, such as 200 international
units daily, and increase slowly to the desired amount. The female hormone
oestrogen is a vitamin E antagonist. Intake of this hormone makes it very difficult
to estimate the amount of alpha tocopherol the individual is lacking.

Chlorine in drinking water, ferric chloride, rancid oil or fat, and inorganic iron
compounds destroy vitamin E in the body. Mineral oil used as a laxative depletes
vitamin E. Vegetable oils dissolve alpha tocopherol and readily release it in the
body, whereas mineral oil dissolves it but does not readily release it.

Vitamin E has been successful in treating thrombosis and phlebitis, which are
both clots in the veins. In large doses vitamin E prevents clots from spreading,
dissolves existing clots, and provides indirect circulation around obstructed
veins. It should be used to prevent initial attacks of clotting after operations or
childbirth. Other diseases for which supplementing has helped include Abscess,
Acne, Allergies, Anaemia, Angina pectoris, Arteriosclerosis, Atherosclerosis,
Arthritis, Athletes foot, Backache, Baldness, Bedsores, Bronchitis, Bruising,
Burns, Bursitis, Cancer, Carbuncle, Cataracts, Coeliac disease, Colitis, Common
cold, Congestive heart failure, Constipation, Coronary thrombosis, Cystic fibrosis,
Cystitis, Dandruff, Diabetes, Emphysema, Epilepsy, Eyestrain, Gallstones,
Gastritis, Gout, Haemorrhoids, Hay fever, Headache, Hypertension,
Hyperthyroidism, Impetigo, Kidney stones, Leg cramp, Measles, Mnires
syndrome, Mental illness, Miscarriage, Multiple sclerosis, Muscular dystrophy,
Myocardial infarction, Nephritis, Osteoporosis, Overweight and obesity,
Parkinsons disease, Pernicious anaemia, Phlebitis, Prostatitis, Rheumatism,
Sciatica, Sinusitis, Sunburn, Thrombophlebitis, Ulcers, Vaginitis, Varicose veins,
Warts, and Pregnancy.

Vitamin K - Phylloquinone, Phytonactone or Menoquinone, Menadione

An important fat-soluble vitamin, vitamin K exists in three forms. Vitamin K1
phylloquinone or phytonactone; vitamin K2 is a family of substances called
menoquinones that occur naturally; vitamin K3, menadione is a synthetic
substance.

Little is stored by the body but healthy gut flora ensures adequate amounts of
vitamin K are made. Yoghurt encourages healthy bacterial growth in the
intestines and this forms a good natural source of vitamin K and can help to
prevent deficiency.

Vitamin K is needed for the production of prothrombin, which is necessary for

blood clotting. The main job of this vitamin is to aid blood clotting. It is also
essential for bone formation and repair; and for the synthesis of osteocalcin, the
protein in bone tissue on which calcium crystallizes. Vitamin K plays an important
role in the intestines and aids in converting glucose into glycogen for storage in
the liver, which in turn promotes a healthy liver function. It may also increase
resistance to infection in children and help prevent cancers that target the inner
linings of the organs. It aids in promoting longevity.

Vitamin K is found in some foods, including asparagus, black strap molasses,

broccoli, Brussels sprouts, cabbage, cauliflower, dark green leafy vegetables, egg
yolks, liver, oatmeal, oats, rye, safflower oil and other polyunsaturated oils,
soybeans, and wheat.

Herbs that can supply vitamin K include alfalfa, green tea, kelp, nettle, oat straw,
and shepherds purse. However, the friendly bacteria normally present in the
intestines synthesise the majority of the bodys supply of this vitamin.

Antibiotics increase the need for dietary or supplemental vitamin K. Because

bacteria in the intestines synthesise vitamin K, Taking antibiotics - which kill the
bacteria - interferes with this process it also interfere with the absorption of
vitamin K. Chronic diarrhoea is both a symptom and a cause of a vitamin K
deficiency, since the vitamin is fat soluble and any problems will discourage its
absorption.
Vitamin K can be safely used as a preservative to control fermentation in foods. It
has no bleaching effect, no unpleasant odour, and when added to naturally
coloured fruits, helps maintain a stable and effective condition of the food.

Vitamin K is absorbed in the upper intestinal tract with the aid of bile or bile salts
and is transported to the liver, where it is essential for synthesis of prothrombin
and several related proteins involved in the clotting of blood. Vitamin K is stored
in very small amounts, and considerable quantities are excreted after
administration of therapeutic doses.

Deficiencies of vitamin K usually result from inadequate absorption or the bodys

inability to utilise vitamin K in the liver. Vitamin K deficiency is common in
diseases such as coeliac disease, sprue, and colitis, which affect the absorbing
mucosa of the small intestine and cause a rapid loss of intestinal contents. In
such cases, intravenous administration of vitamin K may be needed.

Though made in the body supplementation may be needed in the following

diseases:

Alcoholism, Bruising, Cancer, Coeliac disease, Cirrhosis of liver, Cystic fibrosis,

Gallstones, Haemorrhage, Hepatitis, Kwashiorkor, Jaundice, Ulcers, Worms and in
Ageing.

Bioflavonoids - also known as Vitamin P

Although bioflavonoids are not true vitamins in the strictest sense, they are
sometimes referred to as vitamin P. Bioflavonoids are water-soluble and are
composed of a group of brightly coloured substances that often appear in fruits
and vegetables as companions to vitamin C. The components of the
bioflavonoids are citrin, hesperidin, rutin, flavones, and flavonals. The human
body cannot produce bioflavonoids, so they must be supplied in the diet.

Bioflavonoids are used extensively in the treatment of athletic injuries because

they relieve pain, bumps, and bruises. They also reduce pain located in the legs
or across the back, and lessen symptoms associated with prolonged bleeding
and low serum calcium. The bioflavonoids also chelate copper from the body.
They are vital in their ability to increase the strength of the capillaries and to
regulate their permeability. C, bioflavonoids also reduce the symptoms of oral
herpes. Bioflavonoids act synergistically with vitamin C to protect and preserve
the body. In addition, bioflavonoids have an antibacterial effect and promote
circulation, stimulate bile production, lower cholesterol levels, and treat and
prevent cataracts. When taken with vitamin keeping vitamin C and adrenalin
from being oxidised by copper-containing enzymes.

Quercetin, a bioflavonoid found in blue-green algae and available in supplement

form, may effectively treat and prevent asthma symptoms. Bromelain and
quercetin are synergists, and should be taken in conjunction to enhance
absorption.

There is ten times the concentration of bioflavonoids in the edible part of the
fruit than there is in the strained juice. The white material just beneath the peel
of citrus fruits, peppers, buckwheat, and black currants contain bioflavonoids.
Sources of bioflavonoids include apricots, blackberries, black currants,
buckwheat, cherries, grapefruit, grapes, lemons, oranges, plums, prunes, and
rose hips. Herbs that contain bioflavonoids include chervil, elderberries,
hawthorn berry, horsetail, rose hips, and shepherds purse.

The absorption and storage properties of bioflavonoids are very similar to those
of vitamin C. The bioflavonoids are readily absorbed from the gastrointestinal
tract into the bloodstream. Excessive amounts are excreted through urination
and perspiration.

Symptoms of a bioflavonoid deficiency are closely related to those of a vitamin C

deficiency. Especially noted is the increased tendency to bleed or haemorrhage
and to bruise easily. A deficiency of vitamins C and P may contribute to
rheumatism and rheumatic fever.

Normally taken in conjunction with vitamin C, the same diseases may be treated
by supplementation.

Coenzyme Q10 - ubiquinone

Coenzyme Q10 is a vitamin-like substance whose actions in the body resemble

those of vitamin E. It may be an even more powerful antioxidant and is also
called ubiquinone. There are ten common substances designated Coenzyme
Q10, but coenzyme Q10 is the only one found in human tissue. This substance
plays a critical role in the production of energy in every cell of the body and
forms the substance that makes the cell batteries work, the mitochondria. It
aids circulation, stimulates the immune system, increases tissue oxygenation,
and has vital anti-ageing effects. Deficiencies of coenzyme Q10 have been linked
to periodontal disease, diabetes, and muscular dystrophy.

Research has revealed that supplemental coenzyme Q10 has the ability to
counter histamine, and therefore is beneficial for people with allergies, asthma,
or respiratory disease. It is used by many health care professionals to treat
anomalies of mental function such as those associated with schizophrenia and
Alzheimers disease and is also beneficial in fighting obesity, candidiasis,
multiple sclerosis, and diabetes.

In addition to its use in fighting cardiovascular disease, coenzyme Q10 has been
shown to be effective in reducing mortality in experimental animals afflicted with
tumours and leukaemia. Some doctors give their patients coenzyme Q10 to
reduce the side effects of cancer chemotherapy.

The amount of coenzyme Q10 present in the body declines with age, so needs to
be supplemented.

Sources include Mackerel, salmon, and sardines, these contain the largest
amounts of coenzyme Q10 and it is also found in beef, peanuts, and spinach.

MINERALS

Minerals are nutrients that exist in the body and in food in organic and inorganic
combinations. There are many minerals though not all are essential in human
nutrition and although only 4 or 5% of the human body weight is mineral matter,
minerals are vital to overall mental and physical well-being. All tissues and
internal fluids of living things contain varying quantities of minerals. Minerals are
constituents of the bones, teeth, soft tissue, muscle, blood, and nerve cells. They
are important factors in maintaining physiological processes, strengthening
skeletal structures, and preserving the vigour of the heart and brain as well as all
muscle and nerve systems.

Minerals coexist with vitamins and their work is interrelated. For example, some
B-complex vitamins are absorbed only when combined with phosphorus. Vitamin
C greatly increases the absorption of iron, and calcium absorption would not
occur without vitamin D. Zinc helps vitamin A to be released from the liver. Some
minerals are even part of vitamins: vitamin B1 contains sulphur and B12 contains
cobalt.

Calcium, chlorine, phosphorus, potassium, magnesium, sodium, and sulphur are

known as the macro-minerals because they are present in relatively high
amounts in body tissues. They are measured in milligrams. Other minerals,
termed trace minerals, are present in the body only in the minutest quantities
but are essential for proper body functioning. Trace minerals are measured in
micrograms.

Although the minerals are discussed separately, it is important to note that their
actions within the body are interrelated; no one mineral or vitamin can function
without affecting others. Physical and emotional stress causes a strain on the
bodys supply of minerals. A mineral deficiency often results in illness, which may
be checked by the addition of the missing mineral to the diet.

Aluminium

Aluminium is a trace mineral but it can be dangerous, even fatal, if consumed in

excessive amounts. Aluminium weakens the living tissue of the alimentary canal.
Many of aluminiums harmful effects result from its destruction of vitamins. It
binds with many other substances and is never found alone in nature. There is no
established function of aluminium in human nutrition.

Aluminium is found in many plant and animal foods. It can be found in tap water
because aluminium sulphate is used in the water purification process and not all
of the aluminium is filtered out. It is added to most table salt to prevent caking
and used in certain stomach antacids. Aluminium is also used in foil, deodorants,
baking powder, as an emulsifier in some processed cheeses, and as a bleaching
agent to whiten flour.

Aluminium is easily absorbed by the body and is accumulated in the arteries.

Highest concentrations are found in the lungs, liver, thyroid, and brain. Usually,
most of the aluminium taken into the body is ultimately excreted. Foods cooked
in aluminium utensils may absorb minute quantities of the mineral. The taking of
selenium will relieve the body of many unwanted minerals like aluminium and
mercury; aluminium attaches itself to the mineral and then allows it to be
excreted from the body. Selenium does not destroy all minerals only the heavy
metals.

Excessive amounts of aluminium can result in symptoms of poisoning. These

symptoms include constipation, colic, loss of appetite, nausea, skin ailments,
twitching of leg muscles, excessive perspiration, and loss of energy. Patients with
aluminium poisoning should discontinue the use of aluminium cookware. Doctors
often recommend that the drinking of tap water be discontinued.

Small quantities of soluble salts of aluminium present in the blood cause a slow
form of poisoning characterized by motor paralysis and areas of local numbness,
with fatty degeneration of the kidney and liver. There are also anatomical
changes in the nerve centres and symptoms of gastrointestinal inflammation.
These symptoms result from the bodys effort to eliminate the poison.

Beryllium

Beryllium is a mineral that has definite adverse effects on the human body. This
mineral can deplete the bodys store of magnesium, allowing disease to result.
When beryllium is absorbed into the bloodstream, it often lodges in vital organs
and keeps them from performing their functions. It interferes with a number of
the bodys enzyme systems. It does not allow the enzyme system to carry on its
function in the body.

Beryllium is used in neon signs, electronic devices, some alloys including steel,
bicycle wheels, fishing rods, and many common household products. Beryllium is
a dangerous substance and breathing in the dust causes injury of the lungs,
resulting in scarring or fibrosis. Some victims of beryllium poisoning become
completely disabled by serious lung destruction.

Bismuth

Bismuth is a mineral that has no known function in the human body. It has been
used in treating syphilis and been given to patients undergoing a colostomy.
Bismuth is also contained in certain rectal suppositories and antidiarrhoea
medicines. If offered such medicines try and ask if there are any alternatives.
Bismuth overdose can resemble mental illness, resulting in a staggering gait,
poor memory, body tremors, visual and hearing disturbances, and difficulty in
judging time and distance, and in some cases the occurrence of auditory and
visual hallucination. Symptoms disappear when use of the mineral is
discontinued. It is possible that bismuth can interfere with the absorption of zinc.

Boron

One of the best minerals for combating arthritis, osteoarthritis and osteoporosis,
it keeps calcium in the bones amongst other things and as this course is being
written, there is a chance that the EU may stop people having this mineral. At
3mgs a day it is almost a miracle ingredient for sufferers of these diseases and is
safe to take at this level.

Boron helps to maintain appropriate levels of the minerals and hormones needed
for bone health. May help to build muscle and also enhances brain function and
promotes alertness, it is also needed for the metabolism of calcium, phosphorus,
and magnesium.

Most people are not deficient in boron. However, elderly people usually benefit
from taking a supplement of 2 to 3 milligrams daily because they have a greater
problem with calcium absorption. Most of our foods used to have this mineral in
them but its use has now been reduced.

Boron helps to prevent postmenopausal osteoporosis and build muscle. A study

conducted by the U.S. Department of Agriculture indicated that within eight days
of supplementing their daily diet with 3 milligrams of boron, a test group of
postmenopausal women lost 40 percent less calcium, one-third less magnesium,
and slightly less phosphorus through their urine than they had before beginning
boron supplementation.

Good sources include pears, carrots, nuts, prunes, pulses, grapes, leafy
vegetables, raisins, tomatoes and apples.

Cadmium
Cadmium is a toxic trace mineral that has many structural similarities to zinc.
There is no biological function for this element in humans. Its toxic effects are
kept under control in the body by the presence of zinc. Cadmium is found
primarily in refined foods such as flour, rice, and white sugar. It is present in the
air as an industrial contaminant. In addition, soft water usually contains higher
levels of cadmium than does hard water. Soft water, especially if it is acid,
leaches cadmium from metal water pipes.

Cigarette smoke contains substantial amounts of cadmium. One pack of

cigarettes deposits 2 to 4 micrograms into the lungs of a smoker while some of
the smoke passes into the air to be inhaled by smokers and non-smokers alike.
The cadmium in cigarette smoke can cause emphysema.

The liver and kidneys are storage areas for both cadmium and zinc. The total
body concentration of cadmium increases with age and varies in different areas
of the world.

Cadmiums toxic effects may stem from its being stored for use in the body in
place of zinc when the proportion between the two metals is unfavourably out of
balance. Zinc is a natural antagonist to cadmium. Cadmium can also interfere
with the metabolism of copper.

Cadmium poisoning is a very subtle process. It deposits in the kidneys, causing

kidney damage, and settles into arteries, raising the blood pressure and resulting
in atherosclerosis.

Calcium

This is the principal mineral from which our bones and teeth are made and
makes up the bones and teeth and is essential for nerve transmission yet few of
us get as much as we need. Women are usually more deficient then men and
elderly women are very vulnerable to a shortage. Most of us only get as little as
one third the amount we need daily.

For hormones to function effectively they must have calcium. . Calcium is also
necessary for muscle action and the release of neurotransmitters in the brain. It
also aids the nervous system, helps blood clotting and regulates the blood
pressure. Calcium maintains string bones and teeth, helps to metabolise iron, is
necessary to keep the heart beating and for cell structure and helps the body to
absorb vitamin B12. Calcium lowers cholesterol levels and helps prevent
cardiovascular disease. It is needed for muscular growth and contraction, and for
the prevention of muscle cramps. It may increase the rate of bone growth and
bone mineral density in children.

Calcium provides energy and participates in the protein structuring of RNA and
DNA. It is also involved in the activation of several enzymes, including lipase,
which breaks down fats for utilisation by the body. Calcium protects the bones
and teeth from lead by inhibiting absorption of this toxic metal. If there is a
calcium deficiency, lead can be absorbed by the body and deposited in the teeth
and bones.

The amino acid lysine is needed for calcium absorption. Food sources of lysine
include cheese, eggs, fish, lima beans, milk, potatoes, red meat, soy products,
and yeast. Lysine is also available in supplement form.

Several vitamin companies use Dicalcium-phosphate in their products, but do not

list it on the label. This form of calcium is insoluble and interferes with the
absorption of the nutrients in a multi-nutrient supplement. The level of
electrolytes in the body also affects calcium absorption.

Oxalic acid as found in almonds, beet greens, cashews, chard, cocoa, kale,
rhubarb, soybeans, and spinach interferes with calcium absorption by binding
with calcium in the intestines and producing insoluble salts that cannot be
absorbed. Casual consumption of foods with oxalic acid should not pose a
problem, but overindulgence in these foods inhibits absorption of calcium (the
author was in hospital for four weeks when nine years old, because of an allergy
to parsley that also contains oxalic acid and is aware of a continuing allergy
beware, you could be allergic to anything).

Calcium is found in milk and dairy foods, salmon with bones, sardines, seafood,
and green leafy vegetables. Food sources include almonds, asparagus,
blackstrap molasses, brewers yeast, broccoli, buttermilk, cabbage, carob,
cheese, collards, dandelion greens, figs, goats milk, kale, kelp, mustard greens,
oats, prunes, sesame seeds, soybeans, tofu, turnip greens, watercress, whey,
and yoghurt.
Herbs that contain calcium include alfalfa, burdock root, cayenne, chamomile,
chickweed, chicory, dandelion, eyebright, fennel seed, fenugreek, flaxseed, hops,
horsetail, kelp, lemongrass, mullein, nettle, oat straw, paprika, parsley,
peppermint, plantain, raspberry leaves, red clover, rose hips, shepherds purse,
violet leaves, yarrow, and yellow dock.

Calcium deficiency can lead to the following problems: aching joints, brittle nails,
eczema, elevated blood cholesterol, heart palpitations, hypertension (high blood
pressure), insomnia, muscle cramps, nervousness, numbness in the arms and/or
legs, a pasty complexion, rheumatoid arthritis, rickets, and tooth decay.
Deficiencies of calcium are also associated with cognitive impairment,
convulsions, depression, delusions, and hyperactivity.

Caution. Those given calcium for osteoporosis are not helping their bones,
Calcium is unlikely to work alone, and bones also need vitamin D to get the
calcium into the bones and magnesium and copper. Taking a multivitamin and
magnesium and calcium tablets is more sensible plus boron. Phosphorus is also
needed in a ratio with calcium and magnesium, as are other nutrients. The ratio
of calcium to phosphorus in the bones is 2.5 to 1. To function properly,
magnesium, phosphorus, and vitamins A, C, D, and very possibly vitamin E must
a accompany calcium intake.

Calcium supplements are more effective when taken in smaller doses spread
throughout the day and before bedtime. When taken at night, calcium also
promotes a sound sleep. This mineral works less effectively when taken in a
single megadose.

Calcium deficiency problems include bone problems, parathyroid and thyroid

hormones help to maintain proper balance in the tissues; rickets and tetany may
result from a deficiency. Calcium deficiency can also cause gum disease, muscles
cramps and loss of muscle tone. If the calcium intake is high, the magnesium
levels also need to be high. Too little magnesium results in calcium accumulation
in muscles, heart, and in the kidney, causing kidney stones.

The parathyroid glands located in the neck help adjust the bodys storage of
calcium. If these glands are not functioning properly, calcium accumulation may
occur. The remedy for this situation is to renew the proper function of the
parathyroid glands rather than to cut down on the calcium intake. NB drinking
milk is not a good way to have more calcium, as the type of calcium in milk does
NOT enter the body easily. Those taking most milk in their diets are more liable
to have osteoporosis.

Taking extra calcium is worthwhile if you also take magnesium etc with it; see
text above, increasing the intake of calcium may assist the following diseases,
Acne, Ageing, Allergies, Anaemia, Arteriosclerosis, Arthritis, Atherosclerosis,
Cataracts, Coeliac disease, Colitis, Common cold, Constipation, Diabetes,
Diarrhoea, Dizziness, Epilepsy, Fevers, Fractures, General muscle cramps,
Haemophilia, Haemorrhoids, Hypertension, Insomnia, Kidney, Leg cramp,
Mnires syndrome, Mental illness, Nails, Nephritis, Osteomalacia, Osteoporosis,
Overweight and obesity, Pernicious anaemia, Parkinsons disease, Pyorrhoea,
Rickets, Stomach ulcer, Sunburn, Tetany, Tooth and gum disorders, Tuberculosis
and Worms.

Chlorine - Chloride

Chlorine is an essential mineral, occurring in the body mainly in compound form

with sodium or potassium. Chlorine helps regulate the correct balance of acid
and alkali in the blood and maintains pressure that causes fluids to pass in and
out of cell membranes until the concentration of dissolved particles is equalised
on both sides. It stimulates production of hydrochloric acid, an enzymatic juice
needed in the stomach for the digestion of protein and rough, fibrous foods.

Chlorine stimulates the liver to function as a filter for wastes and helps clean
toxic waste products out of the system. It aids in keeping the joints and tendons
in youthful shape, and helps to distribute hormones. Chlorine is sometimes
added to water for purification purposes because it destroys waterborne diseases
such as typhoid and hepatitis. It is known that chlorine in the drinking water
destroys vitamin E. It also destroys many of the intestinal floras that help in the
digestion of food.

Chloride is found in the body and is generally distributed through out the system.
The highest body concentrations are stored in the cerebrospinal fluid and in the
secretions of the gastrointestinal tract. Muscle and nerve tissues are relatively
low in chloride.

A deficiency of chlorine can cause hair and tooth loss, poor muscular contraction,
and impaired digestion. Most people ingest too much of this nutrient and it is
doubtful that anyone could be deficit. If a person suffers from continued vomiting
and diarrhoea then supplementing with salt and sugar may be necessary.

Chromium

This is another nutrient that the EU is taking off the market. It is essential to
balance blood sugar in anyone with hypoglycaemic problems.

Chromium stimulates the activity of enzymes involved in the metabolism of

glucose for energy and the synthesis of fatty acids and cholesterol. Chromium
appears to increase the effectiveness of insulin and its ability to handle glucose,
thus preventing hypoglycaemia or diabetes. In the blood it competes with iron in
the transport of protein. Chromium may also be involved in the synthesis of
protein through its binding action with RNA molecules. This essential mineral
maintains stabilises blood sugar levels.

The ability to maintain normal blood sugar levels is jeopardised by the lack of
chromium in our soil and water supply and by a diet high in refined white sugar,
flour, and junk foods. A deficiency of chromium can lead to anxiety, fatigue,
glucose intolerance, the inadequate metabolism of amino acids and an increased
risk of arteriosclerosis.

Because it is involved in the metabolism of glucose, chromium is sometimes also

called glucose tolerance factor, GTF. Chromium is difficult to absorb. Only about 3
percent of dietary chromium is retained in the body. The mineral is stored
primarily in the spleen, kidneys, and testes; small amounts are also stored in the
heart, pancreas, lungs, and brain. Chromium has been found in some enzymes
and in RNA. Excretion occurs mainly through urination, with minor amounts lost
in the faeces. The amount of chromium stored in the body decreases with age.

Chromium is found in the following food sources: beer, brewers yeast, brown
rice, cheese, meat, and whole grains. It may also be found in dried beans,
blackstrap molasses, calf liver, chicken, corn and corn oil, dairy products, dried
liver, eggs, mushrooms, and potatoes. Herbs that contain chromium include
catnip, horsetail, liquorice, nettle, oat straw, red clover, sarsaparilla, wild yam,
and yarrow.
Caution if you have diabetes, do not take supplemental chromium without first
consulting your doctor as it will affect your insulin requirements.

The following diseases may well benefit from taking of a chromium supplement,
Diabetes, General Heart disease, Hypoglycaemia and Kwashiorkor.

Cobalt

Cobalt is considered an essential mineral and is an integral part of vitamin B12.

Vitamin B12 and cobalt are so closely connected that the two terms can be used
interchangeably. Cobalt activates a number of enzymes in the body. It is
necessary for normal functioning and maintenance of red blood cells as well as
all other body cells. It is part of the vitamin B12 and an inadequate intake may
lead to anaemia.

The body does not have the ability to synthesise cobalt and must depend on
animal sources for an adequate supply of this nutrient. Good sources of cobalt
include fresh leafy vegetables, meat, liver, milk, oysters and clams.

Cobalt is not easily assimilated, and most of it passes through the intestinal tract
unabsorbed. Most of what is absorbed is excreted in the urine after being used
by the body. Cobalt is stored in the red blood cells and plasma; some storage
occurs also in the liver, kidneys, pancreas, and spleen.

A deficiency of cobalt may be responsible for the symptoms of pernicious

anaemia and a slow rate of growth. If cobalt deficiency is not treated, permanent
nervous disorders may result.

If suffering from Pernicious anaemia it may be an advantage to take extra B12 as

well as a good multi-vitamin tablet. As this is a serious disease then please see a
doctor to ensure your disease does not get worse.

Copper

Copper is a trace mineral found in all body tissues.

Copper assists in the formation of haemoglobin and red blood cells by facilitating
iron absorption. Among its many functions, copper aids in the formation of bone,
haemoglobin, and red blood cells, and works in balance with zinc and vitamin C
to form elastin a chief component of the elastic muscle fibres throughout the
body. It is involved in the healing process, energy production, hair and skin
colouring, and taste sensitivity. This mineral is also needed for healthy nerves
and joints. A lack of copper can also lead to increased blood fat levels. Copper is
necessary for proper bone formation and maintenance. It is also necessary for
the production of RNA.

The level of copper in the body is related to the levels of zinc and vitamin C.
Copper levels are reduced if large amounts of zinc or vitamin C are consumed. If
copper intake is too high, levels of vitamin C and zinc drop.

One of the early signs of a copper deficiency is osteoporosis. Copper is essential

for the formation of collagen, one of the fundamental proteins making up bones,
skin, and connective tissue. Other possible signs of copper deficiency include
anaemia, baldness, diarrhoea, general weakness, impaired respiratory function,
and skin sores. Although copper deficiencies are relatively unknown, low blood
levels of copper have been noted in children with iron-deficiency anaemia,
oedema, and kwashiorkor. Excessive intake of copper can lead to toxicity, which
has been associated with depression, irritability, nausea and vomiting,
nervousness, and joint and muscle pain.

Copper is present in many enzymes that break down or build up body tissue. It
aids in the conversion of the amino acid tyrosine into a dark pigment that colours
the hair and skin. It is also involved in protein metabolism and in healing
processes. Copper is required for the synthesis of phospholipids, substances
essential in the formation of the protective myelin sheaths surrounding nerve
fibres.

Besides its use in cookware and plumbing, copper is also widely distributed in
foods. Food sources include almonds, avocados, barley, beans, beets, blackstrap
molasses, broccoli, garlic, lentils, liver, mushrooms, nuts, oats, oranges, pecans,
radishes, raisins, salmon, seafood, whole-grain products, soybeans, and green
leafy vegetables.

Absorption of copper takes place in the stomach and upper intestine. The copper
moves from the intestine into the bloodstream 15 minutes after ingestion. Most
of the dietary copper is excreted in the faeces and bile, with very little lost in the
urine.

The following diseases may benefit from the taking of extra copper as an
ingredient in a general multi-mineral tablet to ensure a balance between the
minerals. Anaemia, Baldness, Bedsores, Leukaemia, Oedema and Osteoporosis.

Fluorine Fluroides

Fluorinated water supplies are by far the most common source of this mineral,
although in this form sodium fluoride may be toxic. Calcium is an antidote for
fluoride poisoning. Other rich sources of fluorine include seafood, cheese, meat,
and tea.

Fluorine is an essential trace mineral that is present in minute amounts in nearly

every human tissue but is found primarily in the skeleton and teeth. Fluorine
occurs in the body in compounds called fluorides. There are two types of
fluorides: sodium fluoride is added to drinking water and is not the same as
calcium fluoride, which is found in nature.

Recent research indicates that fluorine increases the deposition of calcium,

thereby strengthening the bones. Fluorine also helps to reduce the formation of
acid in the mouth caused by carbohydrates, thereby reducing the likelihood of
decayed tooth enamel. Although traces of fluorine are beneficial to the body,
excessive amounts are definitely harmful. Fluorine can destroy the enzyme
phosphatase, which is vital to many body processes including the metabolism of
vitamins.

Fluorine is absorbed primarily in the intestine, although the stomach may take
some up. About 90 percent of ingested fluorine appears in the bloodstream. Half
of this is excreted in the urine, and the teeth and bones readily absorb the other
half. Substances interfering with absorption include aluminium salts of fluorine
and insoluble calcium.

Dr. Ionel Rapaport, a University of Wisconsin researcher, suggests that there is a

direct relationship between the incidence of mongolism and fluoridated drinking
water. Higher than average incidences of mongolism have been noted in areas
where mottled teeth indicate an excess concentration of fluorides in the water.
Fluorides have been used in the treatment and prevention of osteoporosis and
dental caries. They have also been used to stop the loss of hearing that occurs in
otosclerosis.

Germanium

Germanium improves cellular oxygenation. This helps to fight pain, to keep the
immune system functioning properly, and to rid the body of toxins and poisons.
Researchers have shown that consuming foods containing organic germanium is
an effective way to increase tissue oxygenation, because, like haemoglobin,
germanium acts as a carrier of oxygen to the cells.

A Japanese scientist, Kazuhiko Asai, found that an intake of germanium per day
improved many illnesses, including rheumatoid arthritis, food allergies, elevated
cholesterol, candidiasis, chronic viral infections, cancer, and AIDS. Germanium is
best obtained through the diet and the following foods contain germanium:
garlic, shiitake mushrooms, onions, and the herbs aloe vera, comfrey, ginseng,
and suma.

Iodine

Iodine is a trace mineral most of which is converted into iodide in the body.
Iodine aids in the development and functioning of the thyroid gland and is an
integral part of thyroxine, a principal hormone produced by the thyroid gland.

Needed only in trace amounts, iodine helps to metabolise excess fat and is
important for physical and mental development. In addition, iodine deficiency
has been linked to breast cancer and is associated with fatigue, neonatal
hypothyroidism - cretinism, and weight gain.

Some foods block the uptake of iodine into the thyroid gland when eaten raw in
large amounts. These include Brussels sprouts, cabbage, cauliflower, kale,
peaches, pears, spinach, and turnips. If you have hypothyroidism, you should
limit your consumption of these foods.
Mentality; speech; and the condition of hair, nails, skin, and teeth are dependent
upon a well-functioning thyroid gland. The conversion of carotene to vitamin A,
the synthesis of protein by ribosomes, the absorption of carbohydrates from the
intestine all work more efficiently when thyroxine production is normal. Thyroxine
levels stimulate the synthesis of cholesterol.

Sudden large doses of iodine administered to humans with a normal thyroid may
impair the synthesis of thyroid hormones. An iodine deficiency results in simple
goitre, characterized by thyroid enlargement and hypothyroidism.

Hardening of the arteries occurs when a disturbance in normal fat metabolism

allows cholesterol to collect in the arteries instead of being used or expelled.
Iodine is needed to prevent this metabolic malfunction. Sufficient dietary iodine
will also reduce the danger of radioactive iodine collecting in the thyroid gland.

Foods that are high in iodine include iodised salt, seafood, saltwater fish, and
kelp. It may also be found in asparagus, garlic, lima beans, mushrooms, sea salt,
sesame seeds, soybeans, spinach, (though this impairs the iron and iodine
intake) summer squash, Swiss chard, and turnip greens.

Iodine is readily absorbed from the gastrointestinal tract and is transported via
the bloodstream to the thyroid gland, where it is oxidised and converted to
thyroxine.

Extra amounts may be beneficial for the following diseases Angina pectoris, Hair
problems, Arteriosclerosis, Atherosclerosis, Arthritis, Goitre and Hyperthyroidism.

Iron

The major function of iron is to combine with protein and copper in the
manufacture of haemoglobin, the colouring matter of red blood cells.
Haemoglobin transports oxygen in the blood from the lungs to the tissues, which
need oxygen to maintain the basic life functions. Thus iron builds up the quality
of the blood and increases resistance to stress and disease. Iron is also
necessary for the formation of myoglobin, which is found only in muscle tissue.
Myoglobin is also a transporter of oxygen; it supplies oxygen to the muscle cells
for use in the chemical reaction that results in muscle contraction.
There must be sufficient hydrochloric acid present in the stomach in order for
iron to be absorbed. Copper, manganese, molybdenum, vitamin A, and the B-
complex vitamins are also needed for complete iron absorption. Taking vitamin C
can increase iron absorption by as much as 30 percent. Excessive amounts of
zinc and vitamin E interfere with iron absorption. Iron utilisation may be impaired
by rheumatoid arthritis and cancer. These diseases can result in anaemia despite
adequate amounts of iron stored in the liver, spleen, and bone marrow. Iron
deficiency is more prevalent in people with candidiasis or suffering from chronic
herpes infections.

Iron deficiency is most often caused by an insufficient intake. However, it may

result from intestinal bleeding, excessive menstrual bleeding, and a diet high in
phosphorus, poor digestion, long-term illness, ulcers, prolonged use of antacids,
excessive coffee or tea consumption, to name but a few causes. In some cases, a
deficiency of vitamin B6 or vitamin B12 can be the underlying cause of anaemia.
Strenuous exercise and heavy perspiration deplete iron from the body.

Iron deficiency symptoms include anaemia, brittle hair, difficulty swallowing,

digestive disturbances, dizziness, fatigue, fragile bones, hair loss, inflammation
of the tissues of the mouth, nails that are spoon-shaped or that have ridges
running lengthwise, nervousness, obesity, pallor, and a slowed mental reactions.

A toxic level of iron may occur in an individual due to a genetic error of

metabolism, due to blood transfusion, due to a prolonged oral intake of iron, in
persons who consume large amounts of red wine containing iron, and in those
addicted to certain iron tonics.

Excessive deposits of iron may result from such conditions as cirrhosis of the
liver, diabetes and pancreas insufficiency.

Iron is stored in the body; excessive iron intake can also cause problems. Too
much iron in the tissues and organs leads to the production of free radicals and
increases the need for vitamin E. High levels of iron have also been found in
association with heart disease and cancer.

Iron is found in eggs, fish, liver, meat, poultry, green leafy vegetables, whole
grains, and enriched breads and cereals. Other food sources include almonds,
avocados, beets, blackstrap molasses, brewers yeast, dates, kelp, kidney and
lima beans, lentils, millet, peaches, pears, dried prunes, pumpkins, raisins, rice
and wheat bran, sesame seeds, soybeans, and watercress.

Herbs that contain iron include alfalfa, burdock root, catnip, cayenne, chamomile,
chickweed, chicory, dandelion, dong quai, eyebright, fennel seed, fenugreek,
horsetail, kelp, lemongrass, liquorice, milk thistle seed, mullein, nettle, oat straw,
paprika, parsley, peppermint, plantain, raspberry leaf, rose hips, sarsaparilla,
shepherds purse, uva ursi, and yellow dock.

The iron in the body is normally used efficiently. It is neither used up nor
destroyed, but it is conserved to be used repeatedly. Only very small amounts
are normally excreted from the body. It is excreted in small amounts in the urine,
faeces, during menstruation, and through perspiration and exfoliation of the skin.
There are many factors that influence the absorption of iron. Ascorbic acid
enhances absorption by helping reduce ferric to ferrous iron. The iron found in
animal protein is more readily absorbed than the iron in vegetables. The degree
of gastric acidity regulates the solubility and availability of the iron in food.

Absorption occurs in the upper part of the small intestines. Iron is usually
absorbed within 4 hours after ingestion; from 2 to 4 percent of the iron found in
the food is used by the body. It is primarily stored in the liver, spleen, bone
marrow, and blood.

Iron is available in the diet and though people do suffer from anaemia and other
diseases it is often because of careless eating. It is wise to seek a blood test to
be sure of the need for iron before supplementing. In this way the true cause of
the need for supplementation can be sought.

Lead

Lead is a highly toxic trace mineral.

The human body can tolerate only 1 to 2 milligrams [about 0.00003 of an ounce]
of lead without suffering toxic effects. Lead contained in food is poorly absorbed
and is excreted mainly in the faeces. Lead may enter the body via the skin and
the gastrointestinal tract. The lead that is absorbed enters the blood and is
stored in the bones and the soft tissues, including the liver. Up to certain levels of
consumption, lead excretion keeps pace with ingestion so that retention is
negligible.

Sources of poisoning include drinking water that is soft and acidic and erodes
lead from lead piping, food from lead-lined containers, lead-based paint,
cosmetics, cigarettes, the burning of coal, peeling lead-based paint or plaster
and lead-based paint coating pencils often chewed on by children, and motor
vehicle exhausts. The accumulation of lead in the body from motor vehicle
exhausts is caused directly by inhalation and indirectly through deposition in the
soil and plants along highways and in urban areas.

Acute lead toxicity is manifested in abdominal colic, encephalopathy,

myelopathy, and anaemia. Lead is able to cause abnormal brain function by
competing with and replacing other vital minerals such as zinc, iron, and copper,
which regulate mental processes. Acute lead poisoning attacks the central
nervous system and is a possible cause of hyperactivity in children.

The usual treatment for lead poisoning during acute stages consists of a diet
high in calcium plus injections of a calcium chloride solution and the
administration of vitamin D. Sufficient calcium prevents the accumulation of lead
in the body by reducing its absorption from the intestinal tract. Too little calcium
in the body results in higher levels of lead in the blood, bone, and soft tissues.

Vitamin C at doses up to 6 grams per day can help lead excretion. The amino
acids cysteine and methionine and supplementation of all essential minerals also
help.

Magnesium

Magnesium is an essential mineral and assists in calcium and potassium uptake.

A deficiency of magnesium interferes with the transmission of nerve and muscle

impulses causing irritability and nervousness. This essential mineral protects the
arterial linings from stress caused by sudden blood pressure changes, and plays
a role in the formation of bone and in carbohydrate and mineral metabolism.
Magnesium is involved in many essential metabolic processes. Most magnesium
is found inside the cell, where it activates enzymes necessary for the metabolism
of carbohydrates and amino acids. By countering the stimulative effect of
calcium, magnesium plays an important role in neuromuscular contractions. It
also helps regulate the acid-alkaline balance in the body.

Magnesium helps promote absorption and metabolism of other minerals, such as

calcium, phosphorus, sodium, and potassium. It also helps utilise the B complex
and vitamins C and E in the body. It aids during bone growth and is necessary for
the proper functioning of the nerves and muscles, including those of the heart.
Evidence suggests that magnesium is associated with the regulation of body
temperature. Sufficient amounts of magnesium are needed in the conversion of
blood sugar into energy. Recent research has shown that magnesium may help
prevent cardiovascular disease, osteoporosis, and certain forms of cancer, and it
may reduce cholesterol levels.

Magnesium deficiency is thought to be closely related to coronary heart disease.

An inadequate supply of this mineral may result in the formation of clots in the
heart and brain and may contribute to calcium deposits in the kidneys, blood
vessels, and heart.

Evidence of a deficiency of magnesium includes confusion, insomnia, irritability,

poor digestion, rapid heartbeat, seizures, and tantrums; often, a magnesium
deficiency can be synonymous with diabetes. Magnesium deficiencies are at the
root of many cardiovascular problems and maybe a major cause of fatal cardiac
arrhythmia, hypertension, and sudden cardiac arrest, as well as asthma, chronic
fatigue, chronic pain syndromes, depression, insomnia, irritable bowel syndrome,
and pulmonary disorders.

Evidence suggests that the balance between calcium and magnesium is

especially important. If calcium consumption is high, magnesium intake also
needs to be high. The amounts of protein, phosphorus, and vitamin D in the diet
also influence the magnesium requirement. The need for magnesium is
increased when blood cholesterol levels are high and when the consumption of
protein is high. Magnesium, not calcium, helps form the kind of hard tooth
enamel that resists decay. No matter how much calcium is ingested, only soft
enamel will be formed unless magnesium is present.

Magnesium is found in most foods, especially dairy products, fish, meat, and
seafood. Other rich food sources include apples, apricots, avocados, bananas,
blackstrap molasses, brewers yeast, brown rice, cantaloupe, figs, garlic,
grapefruit, green leafy vegetables, kelp, lemons, lima beans, millet, nuts,
peaches, black-eyed peas, salmon, sesame seeds, soybeans, tofu, watercress,
wheat, and whole grains.

Herbs that contain magnesium include alfalfa, bladderwrack, catnip, cayenne,

chamomile, chickweed, dandelion, eyebright, fennel seed, fenugreek, hops,
horsetail, lemongrass, liquorice, mullein, nettle, oat straw, paprika, parsley,
peppermint, raspberry leaf, red clover, sage, shepherds purse, yarrow, and
yellow dock.

The consumption of alcohol, the use of diuretics, diarrhoea, the presence of

fluoride, and high levels of zinc and vitamin D all increase the bodys need for
magnesium. The consumption of large amounts of fats, cod liver oil, calcium,
vitamin D, and protein decrease magnesium absorption. Fat-soluble vitamins also
hinder the absorption of magnesium, as do foods high in oxalic acid, such as
almonds, chard, cocoa, rhubarb, spinach, and tea.

The adrenal gland secretes a hormone called aldosterone, which helps to

regulate the rate of magnesium excretion through the kidneys. Losses tend to
increase with the use of diuretics and with the consumption of alcohol.

Magnesium deficiency can easily occur. The mineral is refined out of many foods
during processing. The cooking of food removes magnesium. Oxalic acid, found
in foods like spinach, and phytic acid, found in cereals, form salts binding
magnesium in the body.

Magnesium deficiency can occur in patients with diabetes, pancreatitis, chronic

alcoholism, kwashiorkor, cirrhosis of the liver, arteriosclerosis, kidney
malfunction, a high-carbohydrate diet, or severe malabsorption as caused by
chronic diarrhoea or vomiting. Some hormones when used as drugs can upset
metabolism and cause local deficiencies.

Symptoms of magnesium deficiency may include apprehensiveness, muscle

twitch, tremors, confusion, irregular heart rhythm, depression, irritability, and
disorientation.
Studies have shown that painful uterine contractions experienced by women
toward the end of pregnancy could be the result of a deficiency of magnesium.

Magnesium may be supplemented in the following diseases - if the balance of

calcium and other minerals is kept in ratio Alcoholism, Arteriosclerosis, Arthritis,
Atherosclerosis, Backache, Coeliac disease, Colitis, Diabetes, Diarrhoea, Epilepsy,
Fracture, Hypertension, Kidney stones, Kwashiorkor, Leg cramp, Mental illness,
Muscular excitability, Multiple sclerosis, Nervousness, Nephritis, Neuritis,
Osteoporosis, Overweight and obesity Parkinsons disease, Psoriasis, Rickets and
Vomiting.

Manganese

Manganese is a trace mineral and plays a role in activating numerous enzymes.

Manganese aids in the utilisation of choline and is an activator of enzymes that

are necessary for the utilisation of biotin, thiamine, and ascorbic acid.
Manganese is a catalyst in the synthesis of fatty acids and cholesterol. It also
plays a part in protein, carbohydrate, and fat production; is necessary for normal
skeletal development; and may be important for the formation of blood.

Manganese is essential for people with iron-deficiency anaemias and is needed

for the utilisation of vitamins B1 and E. Manganese works well with the B-
complex vitamins to give an overall feeling of well-being. It aids in the formation
of mothers milk and is a key element in the production of the enzymes needed
to oxidize fats and to metabolise purines.

A deficiency of manganese can affect glucose tolerance, resulting in the inability

to remove excess sugar from the blood by oxidation and/or storage, causing
diabetes. Low manganese levels may cause atherosclerosis, confusion,
convulsions, eye problems, hearing problems, heart disorders, high cholesterol
levels, hypertension, irritability, memory loss, muscle contractions, pancreatic
damage, profuse perspiration, rapid pulse, tooth-grinding, tremors, and a
tendency to breast ailments and be a factor in triggering seizures in some
epileptics. Ataxia, the failure of muscular coordination, has been linked with the
inadequate intake of manganese. Deficiencies may also lead to paralysis,
convulsion, blindness, and deafness in infants. Dizziness, ear noises, and loss of
hearing may occur in adults.
Manganese is absorbed while in the small intestinal tract. Normally people
excrete about 4 milligrams of manganese each day. This amount needs to be
replaced. Large intakes of calcium and phosphorus in the diet will depress the
rate of absorption. Excretion of manganese occurs via the faeces, much of it in
the form of choline complex in the bile.

The largest quantities of manganese are found in avocados, nuts and seeds,
seaweed, and whole grains. This mineral may also be found in blueberries, egg
yolks, legumes, dried peas, pineapples, and green leafy vegetables. Herbs that
contain manganese include alfalfa, burdock root, catnip, chamomile, chickweed,
dandelion, eyebright, fennel seed, fenugreek, ginseng, hops, horsetail,
lemongrass, mullein, parsley, peppermint, raspberry, red clover, rose hips, wild
yam, yarrow, and yellow dock.

The adult body contains concentrations of it are in the kidney, bones, liver,
pancreas, and pituitary gland.

Manganese has been beneficial in the treatment of diabetes. When combined

with the B vitamins, manganese has helped children and adults who are suffering
from devastating weakness by stimulating the transmission of impulses between
nerve and muscle. Manganese also helps treat myasthenia gravis. Other
diseases helped include Allergies, Asthma, Diabetes, Epilepsy, Multiple sclerosis,
Schizophrenia and Fatigue.

Mercury

Mercury occurs widely in the biosphere and is a toxic element presenting

occupational hazards associated with both ingestion and inhalation. It has no
essential function in the human body.

Pesticides and large fish are the most potent sources of mercury. The amount of
mercury found in fish is directly proportional to the size of the fish. Mercury
enters lakes, rivers, and oceans from industrial discharges. It settles into bacteria
that are then eaten by algae; fish eat the algae and man eats the fish. The
mercury is concentrated thousands of times as it moves up the chain.
Mercury compounds are also added to some cosmetics to kill bacteria. These
preparations can be absorbed through the skin and into the body. Contaminated
grain seeds consumed by wild game can affect persons eating the animals. Two
forms of mercury, methyl and phenyl mercury deplete the brain tissues of zinc.
Methyl mercury - the kind found in fish - can produce nerve, birth, and genetic
defects. Studies have found chromosome damage being caused to persons
eating mercury-poisoned fish.

Symptoms of methyl mercury poisoning include loss of coordination, intellectual

ability, vision, and hearing. Organic mercury can produce redness, irritation, and
blistering of the skin.

Molybdenum

Molybdenum is a trace mineral found in practically all plant and animal tissues.

It is an essential part of two enzymes: xanthine oxidase, which aids in the

mobilization of iron from the liver reserves, and aldehyde oxidase, which is
necessary for the oxidation of fats. Molybdenum is a factor in copper
metabolism. This essential mineral is required in extremely small amounts for
nitrogen metabolism. It aids in the final stages of the conversion of purines to
uric acid.

Molybdenum is found in the liver, bones, and kidneys. A low intake is associated
with mouth and gum disorders and cancer. A molybdenum deficiency may cause
impotence in older males. Those whose diets are high in refined and processed
foods are at risk of a deficiency.

This trace mineral is found in beans, cereal grains, legumes, peas, and dark
green leafy vegetables. Molybdenum is found in minute amounts in the body,
being readily absorbed from the gastrointestinal tract and excreted in the urine.
Molybdenum is stored in the liver, kidneys, and bones.

Food sources of molybdenum include meats, legumes, cereal grains, and some of
the dark-green leafy vegetables. The foods mineral content is completely
dependent upon the soil content, because of food refining and processing,
molybdenum deficiency can possibly occur.
Molybdenum may play a part in the prevention of anaemia. Tooth enamel
contains molybdenum, and the mineral has been found to be important in the
prevention of dental caries. Studies have also linked adequate molybdenum
intake to decreased rates of cancer of the oesophagus.

The following diseases may be helped by increasing intake of this mineral:

Anaemia, Cancer of the oesophagus, Impotence and Tooth decay.

Nickel

Nickel is an essential trace mineral found in the body.

Human and animal tests show that nickel may be a factor in hormone, lipid, and
membrane metabolism. It is an activator of some enzymes and may also be
involved in glucose metabolism. Significant amounts are found in DNA and RNA,
and nickel may possibly act as a stabiliser of these nucleic acids. Nickel can be
toxic to humans if levels are high. Excessive levels can occur in people who
experience myocardial infarction, stroke, uterine cancer, burns, and toxaemia of
pregnancy.

Nickel is a by-product of many industries; it is found in heating fuel, cigarette

smoke, and car exhaust. Seafood, cereals, grains, seeds, beans, and vegetables
are food sources of nickel. The amount of nickel actually absorbed by the
intestine is small. Most of it passes into the urine or faeces. The kidneys appear
to regulate the amount of nickel retained or excreted from the body.

Nickel is particularly toxic when combined with carbon monoxide, producing

nickel carbonyl an element of cigarette smoke.

A deficiency can result from cirrhosis of the liver, chronic kidney failure,
excessive sweating, intestinal malabsorption, and stress. Iron-deficiency anaemia
may also be aggravated.

Phosphorus
Phosphorus is the second most abundant mineral in the body and is found in
every cell.

Phosphorus is needed for bone and tooth formation, cell growth, contraction of
the heart muscle, and kidney function. It also assists the body in the utilisation of
vitamins and the conversion of food to energy. Niacin and riboflavin cannot be
digested unless phosphorus is present. A proper balance of magnesium, calcium,
and phosphorus should be maintained at all times. If one of these minerals is
present either in excessive or insufficient amounts it will have adverse effects on
the body.

Unlike calcium, which is poorly absorbed, most dietary phosphorus is absorbed

from the intestine into the bloodstream. There is relatively little control over the
rate of absorption so the body content is regulated by urinary excretion.
Phosphorus absorption depends on the presence of vitamin D and calcium.

A deficiency in the calcium-phosphorus balance may result in diseases such as

arthritis, irregular breathing, irritability, numbness, skin sensitivity, pyorrhoea,
rickets, and tooth decay.

Phosphorus deficiency is rare because this mineral is found in most foods,

especially carbonated soft drinks. Significant amounts of phosphorus are
contained in asparagus; bran; brewers yeast; corn; dairy products; eggs; fish;
dried fruit; garlic; legumes; nuts; sesame, sunflower, and pumpkin seeds; meats;
poultry; salmon; and whole grains.

Excessive amounts of phosphorus interfere with calcium uptake. A diet consisting

of junk food is a common culprit. Vitamin D increases the effectiveness of
phosphorus.

Phosphorus plays a part in almost every chemical reaction within the body
because it is present in every cell. It is important in the utilisation of
carbohydrates, fats, and protein for the growth, maintenance, and repair of cells
and for the production of energy. It stimulates muscle contractions, including the
regular contractions of the heart muscle. Phosphorus is an essential part of
nucleoproteins, which are responsible for cell division and reproduction and the
transference of hereditary traits from parents to offspring. It is also necessary for
proper skeletal growth, tooth development, kidney functioning, and transference
of nerve impulses.

The following diseases may need an extra intake of this mineral Arteriosclerosis,
Arthritis, Atherosclerosis, Backache, Cancer, Colitis, Fractures, Leg cramp, Mental
illness, Osteomalacia, Osteoporosis, Rickets, Stress, Stunted growth, Tooth and
gum disorders and Pregnancy.

Potassium

Potassium is an essential mineral found mainly in the intracellular fluid; a small

amount occurs in the extracellular fluid.

Potassium and sodium help regulate water balance within the body; that is, they
help regulate the distribution of fluids on either side of the cell walls. Potassium
is needed for hormone secretion. The secretion of stress hormones causes a
decrease in the potassium-to-sodium ratio both inside and outside the cells. As a
result, stress increases the bodys potassium requirements.

Potassium assists in the conversion of glucose to glycogen, the form in which

glucose can be stored in the liver. It functions in cell metabolism, enzyme
reactions, and the synthesis of muscle protein from amino acids in the blood. It
stimulates the kidneys to eliminate poisonous body wastes.

Potassium regulates the transfer of nutrients through cell membranes this

function of potassium has been shown to decrease with age, which may account
for some of the circulatory damage, lethargy, and weakness experienced by
older people. A low blood sugar level is a stressful condition that strains the
adrenal glands, causing additional potassium to be lost in the urine while water
and salt are held in the tissues. An adequate supply of magnesium is needed to
retain the storage of potassium in the cells.

Potassium deficiency includes abnormally dry skin, acne, chills, cognitive

impairment, constipation, depression, diarrhoea, diminished reflex function,
oedema, nervousness, insatiable thirst, fluctuations in heartbeat, glucose
intolerance, growth impairment, high cholesterol levels, insomnia, low blood
pressure, muscular fatigue and weakness, nausea and vomiting, periodic
headaches, respiratory distress, and salt retention. Deficiency may also be
caused by prolonged intravenous administration of saline, which induces
potassium excretion. Vomiting, severe malnutrition, and stress, both mental and
physical, may also lead to a potassium deficiency.

Food sources of potassium include dairy foods, fish, fruit, legumes, meat, poultry,
vegetables, and whole grains. It is specifically found in apricots, avocados,
bananas, blackstrap molasses, brewers yeast, brown rice, dates, figs, dried fruit,
garlic, nuts, potatoes, raisins, winter squash, wheat bran, and yams. Large
amounts of potassium are found in potatoes, especially in the peelings, and in
bananas.

Herbs that contain potassium include catnip, hops, horsetail, nettle, plantain, red
clover, sage, and skullcap.

Potassium is rapidly absorbed from the small intestine. It is excreted mainly

through urination and perspiration, very little is lost in the faeces. The kidneys
are able to maintain normal serum levels through their ability to filter, secrete,
and excrete potassium. Aldosterone, an adrenal hormone, stimulates potassium
excretion. Excessive potassium build-up may result from kidney failure or from
severe lack of fluid.

Giving potassium to patients with mild diabetes can reduce blood pressure and
blood sugar levels. Since potassium is essential for the transmission of nerve
impulses to the brain, it has been effective in the treatment of headache-causing
allergies.

Additional potassium may be beneficial in the treatment of the following diseases

Acne, Alcoholism, Allergies, Angina pectoris, Arthritis, Burns, Colitis, Congestive
heart failure, Constipation, Dermatitis, Diabetes, Diarrhoea, Fever, Fracture,
Gastroenteritis, Gout, Headache, Hypertension, Impaired muscle activity,
Insomnia, Mononucleosis, Muscular dystrophy, Myocardial infarction, Polio,
Rheumatism, Stroke and Worms.

Selenium

This is another nutrient that is possibly coming off the market because of the EU
rules.
Selenium is an essential mineral found in minute amounts in the body. The
different selenium compounds have varying degrees of toxicity. For example,
dimethyl selenium is non-toxic; sodium selenite is more toxic than organic
selenium; and selenium yeast is one-third as toxic as sodium selenite.

Selenium works closely with vitamin E in some of its metabolic actions and in the
promotion of normal body growth and fertility. It protects the immune system by
preventing the formation of free radicals, which can damage the body. Selenium
is a natural antioxidant and appears to preserve the elasticity of tissue by
delaying oxidation of polyunsaturated fatty acids. It has also been found to
function as a preventive against the formation of certain types of tumours.

This trace element is needed for pancreatic function and tissue elasticity. When
combined with vitamin E and zinc, it may also provide relief from an enlarged
prostate. Selenium supplementation has been found to protect the liver in people
with alcoholic cirrhosis.

The selenium content of food is dependent upon the extent of its presence in the
soil, whether directly, as in plant foods, or indirectly, as in animal products whose
selenium levels are derived from feed. Even if selenium levels are adequate in
the soil, the sulphur contained in widely used fertilisers and sulphuric compounds
found in acid rain inhibit plant absorption of the mineral.

Selenium deficiency has been linked to cancer and heart disease. It has also
been associated with exhaustion, growth impairment, high cholesterol levels,
infections, liver impairment, pancreatic insufficiency, and sterility. A deficiency of
selenium may lead to premature ageing. This is because selenium preserves
tissue elasticity.

Toxic symptoms are loss of hair, teeth, and nails; dermatitis; lethargy; and
paralysis. Severe overdose produces fever, an increased respiratory and capillary
rate, gastrointestinal distress, myelitis, and sometimes death. Selenium
overdoses can interfere with fluoride assimilation, which helps to prevent tooth
decay.
Male sperm cells contain high amounts of selenium. Substantial amounts are lost
during sexual intercourse. For this reason, selenium requirements may be higher
for men than for women.

Selenium can be found in meat and grains, depending on the selenium content
of the soil where the food is raised. Selenium can be found in Brazil nuts,
brewers yeast, broccoli, brown rice, chicken, dairy products, garlic, kelp, liver,
molasses, onions, salmon, seafood, tuna, vegetables, wheat germ, and whole
grains. Herbs that contain selenium include alfalfa, burdock root, catnip,
cayenne, chamomile, chickweed, fennel seed, fenugreek, garlic, ginseng,
hawthom berry, hops, horsetail, lemongrass, milk thistle, nettle, oat straw,
parsley, peppermint, raspberry leaf, rose hips, sarsaparilla, uva ursi, yarrow, and
yellow dock.

Selenium may improve energy levels, prevent and relieve arthritis, slow down
the aging process by attacking free radicals, and prevent cataracts.

An increase in the intake of selenium may be generally beneficial due to the poor
quality of soils. The quality of the soil is dependent to a certain degree on its
selenium content.

Silicon

Silicon is present in the connective tissues of the body such as tendons,

cartilage, and blood vessels, and it is possible that the mineral is essential for
their integrity.

Silicon is necessary for the formation of collagen for bones and connective
tissue; for healthy nails, skin, and hair; and for calcium absorption in the early
stages of bone formation. Silicon may work with calcium to make strong bones,
therefore being an important factor in osteoporosis. It is needed to maintain
flexible arteries, and plays a major role in preventing cardiovascular disease.

Silicon counteracts the effects of aluminium on the body and is important in the
prevention of Alzheimers disease and osteoporosis. It stimulates the immune
system and inhibits the aging process in tissues. Silicon levels decrease with
ageing, so elderly people needs larger amounts.
Foods that contain silicon include alfalfa, beets, brown rice, the herb horsetail,
bell peppers, soybeans, leafy green vegetables, and whole grains. The efficient
utilisation of silicon needs the additional of several minerals namely Boron,
calcium, magnesium, manganese, and potassium.

Sodium

Sodium is necessary for maintaining proper water balance and blood pH. It is
also needed for stomach, nerve, and muscle function. Although sodium
deficiency is rare - most people have adequate (if not excessive) levels of sodium
in their bodies - it can occur. This condition is most likely to affect people who
take diuretics for high blood pressure, especially if they simultaneously adhere to
low-sodium diets.

Sodium functions with potassium to equalise the acid-alkali factor in the blood.
Along with potassium, it helps regulate water balance within the body; that is, it
helps regulate the distribution of fluids on either side of the cell walls. Sodium
and potassium are also involved in muscle contraction and expansion and in
nerve stimulation.

Sodium acts with chlorine to improve blood and lymph health, it helps to purge
carbon dioxide from the body, and aids digestion. Sodium is also necessary for
hydrochloric acid production in the stomach.

The adrenal hormone aldosterone is an important regulator of sodium

metabolism. Excessive salt in food interferes with absorption and utilisation,
especially in the case of protein foods. Vomiting, diarrhoea, or excessive
perspiration may result in a depletion of sodium.

Excessive sodium intake can result in oedema, high blood pressure, potassium
deficiency, and liver and kidney disease.

Symptoms of sodium deficiency can include abdominal cramps, anorexia,

confusion, dehydration, depression, dizziness, fatigue, flatulence, hallucinations,
headache, heart palpitations, lethargy, low blood pressure, memory impairment,
muscular weakness, nausea and vomiting, poor coordination, recurrent
infections, seizures, and weight loss. Some experts estimate that as many as
20% of elderly people who take diuretics may be deficient in sodium.

Sodium is found in virtually all foods, especially sodium chloride, or salt. High
concentrations are contained in seafoods, poultry, and meat. Kelp is an excellent
supplemental source of sodium.

Sodium is readily absorbed in the small intestine and the stomach and is carried
by the blood to the kidneys, where it is filtered out and returned to the blood in
amounts needed to maintain blood levels required by the body. Any excess,
which usually amounts to 90 to 95 percent of ingested sodium, is excreted in the
urine.

Diets containing excessive amounts of sodium contribute to the increasing

incidences of high blood pressure. The simplest way to reduce sodium intake is
to eliminate the use of table salt.

Except in cases of severe diarrhoea and/or vomiting there is no need to

supplement sodium.

Strontium

Strontium is an essential trace mineral and is similar to calcium in chemical

makeup. It may be necessary for proper bone growth and prevention of tooth
decay. Strontium is thought to be protective of certain energy-producing
structures within the cell. Strontium is stable and one of the least toxic of trace
minerals.

Strontium should not be confused with radioactive strontium 90.

Sulphur

Sulphur is a nonmetallic element that occurs widely in nature, being present in

every cell of animals and plants. An acid-forming mineral that is part of the
chemical structure of the amino acids methionine, cysteine, taurine, and
glutathione, and appears to be necessary for collagen synthesis. Sulphur is
prevalent in keratin, a tough protein substance necessary for the health and
maintenance of the skin, nails, and hair. It is found in insulin, the hormone that
regulates carbohydrate metabolism. Sulphur is stored in every cell of the body.
The highest concentrations are found in the joints, hair, skin, and nails. Excess
sulphur is excreted in the urine and the faeces.

Sulphur helps the body to resist bacteria, and protects the protoplasm of cells. It
aids in necessary oxidation reactions in the body, stimulates bile secretion, and
protects against toxic substances. Because of its ability to protect against the
harmful effects of radiation and pollution, sulphur slows down the aging process.
It is found in haemoglobin and in all body tissues, and is needed for the synthesis
of collagen, a principal protein that gives the skin its structural integrity.

Sulphur works with thiamine, pantothenic acid, biotin, and lipoic acid, which are
needed for metabolism and strong nerve health. In addition, sulphur plays a part
in tissue respiration, the process whereby oxygen and other substances are used
to build cells and release energy. It works with the liver to secrete bile. Sulphur
also helps to maintain overall body balance. Sulphur is important in the
treatment of arthritis. The level of cystine, a sulphur-containing amino acid, in
arthritic patients is usually much lower than normal.

The best source of sulphur is eggs, other foods containing sulphur are Brussels
sprouts, dried beans, cabbage, eggs, fish, garlic, kale, meats, onions, soybeans,
turnips, and wheat germ contain sulphur, as do the herb horsetail and the amino
acids cysteine, cystine, lysine, and methionine. Sulphur is also available in tablet
and powder forms. The soil in many areas is deficient in sulphur; therefore plant
foods vary in content. Others are meat, fish, cheese, and milk. Sulphur is the key
substance that makes garlic the king of herbs.

Sulphur made up, as an ointment is helpful in treating skin disorders such as

psoriasis, eczema, and dermatitis. It also may be beneficial in treating ringworm.
Other diseases that may be helped by the addition of sulphur supplements are
Arthritis, Dermatitis, Eczema, Intestines, Psoriasis and Worms.

Tin

Tins functions are not known in the human body but in 1960 it was discovered to
be an essential trace element. Animal experiments have shown that a deficiency
results in poor growth and diminished haemoglobin synthesis. Tin toxicity can
cause anaemia unless enough iron is present.

Tin is used widely in industry. A tin salt, stannous fluoride, is used as a

preservative and is found in some toothpaste. Because appreciable amounts are
part of air pollution, lung tissues have the highest concentration of tin. Most
people ingest too much tin with the increasing use of tinned foods and pollution
problems. There is no need to add any to the diet.

Vanadium

Vanadium is needed for cellular metabolism and for the formation of bones and
teeth. It plays a role in growth and reproduction, and inhibits cholesterol
synthesis. Vanadium is present in most body tissues. Because of this, and the
fact that other elements such as zinc have similar properties, it is believed that
vanadium is essential to human health.

A vanadium deficiency may be linked to cardiovascular and kidney disease,

impaired Bones, cartilage, and teeth require vanadium for proper development.
Animal studies show vanadium to be important for iron metabolism and red cell
growth.

There may be an interaction between vanadium and chromium. If you take

supplemental chromium and vanadium, take them at different times. Tobacco
use decreases the uptake of vanadium.

Vanadium is another trace element that becomes a victim of food processing.

High quantities are found in fats and vegetable oils and also in dill, fish, liver
olives, meat, radishes, snap beans, seafood, vegetable oils, and whole grains.

The body rapidly uses vanadium; most is excreted in the urine. Bone and liver
are the main storage areas. Adequate amounts of vanadium can lower serum
cholesterol. Animal tests have shown the mineral to be vital for proper growth.

Atherosclerosis and High Cholesterol levels are the only known diseases that may
need supplementing with this mineral.
Zinc

Zinc is an essential trace mineral occurring in the body in larger amounts than
any other trace element except iron.

Zinc has a variety of functions. It is related to the normal absorption and action
of vitamins, especially the B complex. It is a constituent of at least 25 enzymes
involved in digestion and metabolism, which is necessary for tissue respiration.
Zinc is a component of insulin, and it is part of the enzyme that is needed to
break down alcohol. It also plays a part in carbohydrate digestion and
phosphorus metabolism.

This essential mineral is important in prostate gland function and the growth of
the reproductive organs. Zinc may help prevent acne and regulate the activity of
oil glands. It is required for protein synthesis and collagen formation, and
promotes a healthy immune system and the healing of wounds. Zinc also allows
acuity of taste and smell. It protects the liver from chemical damage and is vital
for bone formation.

A sufficient intake and the correct absorption of zinc are needed to maintain the
proper concentration of vitamin E in the blood. In addition, zinc increases the
absorption of vitamin A. For optimum health, a proper 1-to-10 balance between
copper and zinc levels should be maintained. While daily doses less than 100
milligrams enhance the immune response, doses of more than 100 milligrams
can depress the immune system.

A deficiency of zinc, copper, and vanadium may result in atherosclerosis. The

most common cause of zinc deficiency is an unbalanced diet. Other signs of zinc
deficiency include acne, delayed sexual maturation, fatigue, growth impairment,
hair loss, high cholesterol levels, impaired night vision, impotence, increased
susceptibility to infection, infertility, memory impairment, a propensity to
diabetes, prostate trouble, recurrent colds and flu, skin lesions, and slow wound
healing.

A deficiency of zinc may be a loss of the senses of taste and smell. It can also
cause fingernails to become thin, peel, and develop white spots and painful knee
and hip joints in teenagers are also indications of a deficiency.
Zinc deficiency can cause retarded growth, delayed sexual maturity, and the
prolonged healing of wounds. Stretch marks in the skin and white spots in the
fingernails may be signs of a zinc deficiency.

Zinc is beneficial to the diabetic because of its regulatory effect on insulin in the
blood. It has been found that the addition of zinc to insulin prolongs its effect on
blood sugar. A diabetic pancreas contains only about half as much zinc as does a
healthy one.

Zinc is found in the following food sources: brewers yeast, egg yolks, fish, kelp,
lamb, legumes, lima beans, liver, meats, mushrooms, pecans, oysters, poultry,
pumpkin seeds, sardines, seafood, soy lecithin, soybeans, sunflower seeds and
whole grains.

Herbs that contain zinc include alfalfa, burdock root, cayenne, chamomile,
chickweed, dandelion, eyebright, fennel seed, hops, milk thistle, mullein, nettle,
parsley, rose hips, sage, sarsaparilla, skullcap, and wild yam.

Chronic zinc depletion can predispose body cells to cancer. Soil exhaustion and
the processing of food adversely affect the zinc value of the food we eat. The
best sources of all trace elements in proper balance are natural unprocessed
foods. A significant amount of zinc is lost through perspiration. The consumption
of hard water also can upset zinc levels.

The major route of excretion is through the gastrointestinal tract; little is lost in
the urine. The largest storage of zinc occurs in the liver, pancreas, kidney, bones,
and voluntary muscles. Zinc is also stored in parts of the eyes, prostate gland
and spermatozoa, skin, hair, fingernails, and toenails as well as being present in
the white blood cells.

The additional supplementation of zinc is known to be useful for the following

diseases Acne, Alcoholism, Arteriosclerosis, Atherosclerosis, Burns, Dermatitis,
Diabetes, Eczema, High Cholesterol level, Hodgkins disease, Impotency,
Menstruation, Night blindness, Prostatitis, Retarded sexual activity, Rheumatoid
arthritis and Schizophrenia. UNSATURATED FATTY ACIDS - UFA
Unsaturated fatty acids, UFA, usually come in the form of liquid vegetable oils,
while saturated fatty acids are usually found in solid animal fat. The body cannot
manufacture the essential unsaturated fatty acid; linoleic; linolenic and
arachidonic acids can only be synthesised from linoleic acid if it is sufficiently
supplied to the body through diet.

UFA helps to regulate the rate of blood coagulation and performs a vital function
in breaking up cholesterol deposited on arterial walls. They are essential for
normal glandular activity, especially of the adrenal and the thyroid glands. They
are important for respiration of the vital organs and make it easier for oxygen to
be transported by the bloodstream to all cells, tissues, and organs. They also
help maintain the resilience and lubrication of all cells and combine with protein
and cholesterol to form living membranes that hold the body cells together.

The unsaturated fatty acids function in the body, by cooperating with vitamin D
in making calcium available to the tissues, assist both in the assimilation of
phosphorus, and in stimulating the conversion of carotene into vitamin A. Fatty
acids are related to normal functioning of the reproductive system.

Wheat germ, seeds, natural golden vegetable oils, such as safflower, soy, corn,
and cod-liver oil contain lecithin and are the best sources of the unsaturated
fatty acids.

The need for linoleic acid increases in proportion to the amount of solids eaten. If
the intake of saturated fats is high, a deficiency of linoleic acids can occur even
though oils are included in the diet. The increased consumption of such foods as
butter, cream, and saturated fat increases the need for UFA. Eating a great deal
of carbohydrates also increases the need for unsaturated fatty acids.

UFA deficiency causes changes to occur in the structure and enzyme function
within the nucleus of the cells, resulting in a number of disorders. A deficiency
may be responsible for brittle and lustreless hair, nail problems, dandruff, and
allergic conditions. In addition, diarrhoea, varicose veins, underweight, and
gallstones may be a result of UFA deficiency. Skin disorders such as eczema,
acne, and dry skin have been linked with UFA deficiency.
Unsaturated fatty acids have been used to treat external ulcers, especially leg
ulcers, with good results. The unsaturated fat preparation causes rapid
granulation and regeneration of the skin. It is also essential for the prevention
and treatment of bronchial asthma and rheumatoid arthritis.

Supplementation may be helpful for the following diseases Acne, Alcoholism,

Allergies, Arthritis, Asthma, Bronchitis, Colitis, Common cold, Constipation,
Coronary thrombosis, Dermatitis, Diabetes, Diarrhoea, Eczema, High Cholesterol
levels, Leg cramp, Mental illness, Multiple sclerosis, Mnires syndrome,
Overweight and obesity, Prostatitis, Psoriasis, Retarded growth, Ulcers, Wounds
and Pregnancy.

Amino Acids

Amino adds are the building blocks that make up proteins.

Amino acids contain about 16 percent nitrogen and this is what distinguishes
them from the other two basic nutrients, sugars and fatty adds, which do not
contain nitrogen. The structure for all living things, every living organism, from
the largest animal to the tiniest microbe, is composed of protein. And in its
various forms, protein participates in the vital chemical processes that sustain
life.

Proteins are a necessary part of every living cell in the body. Protein substances
make up the muscles, ligaments, tendons, organs, glands, nails, hair, and many
vital body fluids, and are essential for the growth of bones.

The enzymes and hormones that catalyse and regulate all bodily processes are
proteins. Proteins help to regulate the bodys water balance and maintain the
proper internal pH. They assist in the exchange of nutrients between the
intercellular fluids and the tissues, blood, and lymph. A deficiency of protein can
upset the bodys fluid balance, causing oedema. Proteins form the structural
basis of chromosomes, through which genetic information is passed from parent
to offspring. The genetic code contained in each cells DNA is actually
information for how to make that cells proteins.

Proteins are chains of amino acids linked together by what are called peptide
bonds. Each individual type of protein is composed of a specific group of amino
acids in a specific chemical arrangement. It is the particular amino acids present
and the way in which they are linked together in sequence that gives the
proteins that make up the various tissues their unique functions and characters.
Each protein in the body is tailored for a specific need; proteins are not
interchangeable.

Dietary protein is broken down into its constituent amino acids, which the body
then uses to build the specific proteins it needs. The body breaks down
substances and makes them up into other substances.

Amino acids also enable vitamins and minerals to perform their jobs properly.
Even if vitamins and minerals are absorbed and assimilated by the body, they
cannot be effective unless the necessary amino acids are present. For example,
low levels of the amino acid tyrosine may lead to iron deficiency. Many elderly
people suffer from depression or neurological problems that may be associated
with deficiencies of the amino acids tyrosine, tryptophan, phenylalanine, and
histidine.

There are approximately twenty-eight commonly known amino acids that are
combined in various ways to create the hundreds of different types of proteins
present in all living things. The liver produces about 80 percent of the amino
acids that the human body needs. The remaining 20 percent must be obtained
from the diet.

Should the body become depleted of its reserves of any of the essential amino
acids, it would not be able to produce the proteins that require those amino
acids. If even one essential amino acid is missing, the body cannot continue
proper protein synthesis. This can lead to a lack of vital proteins in the body,
which can cause problems ranging from indigestion to depression to stunted
growth. If the diet is not properly balanced - that is, if it fails to supply adequate
amounts of the essential amino acids - sooner or later it will become apparent as
some type of physical disorder.

It is possible to take supplements containing amino acids, both essential and

nonessential. For certain disorders, taking supplements of specific amino acids
can be very beneficial. When you take a specific amino acid or amino acid
combination, it supports the metabolic pathway involved in your particular
illness. Vegetarians, especially vegans, would be wise to take a formula
containing all of the essential amino acids to ensure that their protein
requirements are met.
Alanine

Alanine aids in the metabolism of glucose, a simple carbohydrate that the body
uses for energy. Epstein-Barr virus and chronic fatigue have been associated with
excessive alanine levels and low levels of tyrosine and phenylalanine. One form
of alanine, beta-alanine, is a constituent of vitamin B5 and coenzyme A, a vital
catalyst in the body.

Arginine

Arginine retards the growth of tumours and cancer by enhancing immune

function. It increases the size and activity of the thymus gland, which
manufactures T lymphocytes. Arginine may therefore benefit those suffering
autoimmune diseases. It is also good for liver disorders such as cirrhosis of the
liver and fatty liver; it aids in liver detoxification by neutralizing ammonia.
Arginine is found in high concentrations in the skin and connective tissues,
making it helpful for healing and repair of damaged tissue.

Arginine is important for muscle metabolism. It helps to maintain a proper

nitrogen balance by acting as a vehicle for transportation and storage, and
aiding in the excretion, of excess nitrogen. Arginine is also involved in a variety
of enzymes and hormones. Arginine stimulates the pancreas to release insulin,
and is a component of the pituitary hormone that assists in the release of growth
hormones. A variety of functions, including insulin production, glucose tolerance,
and liver lipid metabolism, are impaired when the body is deficient in arginine.

This amino acid can be produced in the body; however, in newborn infants,
production may not occur quickly enough to keep up with requirements.

Foods high in arginine include carob, chocolate, coconut, dairy products,

gelatine, meat, oats, peanuts, soybeans, walnuts, white flour, wheat, and wheat
germ.

Asparagine
Asparagine is needed to maintain balance in the central nervous system; it
prevents you from being either overly nervous or overly calm. It promotes the
process by which one amino acid is transformed into another in the liver.
Asparagine is found mostly in meat.

Aspartic Acid

Because aspartic acid increases stamina, it is good for fatigue and plays a vital
role in metabolism. Chronic fatigue may result from low levels of aspartic acid
because this leads to lowered cellular energy. It is beneficial for neural and brain
disorders, and helps to protect the liver by aiding in the removal of excess
ammonia. Aspartic acid combines with other amino acids to form the molecules
that absorb toxins and remove them from the bloodstream. It aids cell function
and the function of RNA and DNA. It enhances the production of immunoglobulins
and antibodies.

Carnitine

Carnitine is not an amino acid but a member of the B group of vitamins, though
its structure is similar to amino acids. Carnitine is not used for protein synthesis
or as a neurotransmitter - its main function in the body is to help transport long-
chain fatty adds which are burned within the cells to provide energy. This is a
major source of energy for the muscles. Carnitine increases the use of fat as an
energy source, which prevents fatty build-up, especially in the heart, liver, and
skeletal muscles.

Carnitine reduces the health risks posed by poor fat metabolism associated with
diabetes; inhibits alcohol-induced fatty liver; and lessens the risk of heart
disorders. A Carnitine deficiency may be a contributor to certain types of
muscular dystrophy - it has been shown that these disorders lead to losses of
carnitine in the urine. People with such conditions need greater than normal
amounts of carnitine. Carnitine also enhances the effectiveness of the
antioxidant vitamins E and C.

Carnitine can be synthesised by the body if sufficient amounts of iron, vitamin

B1, vitamin B6, and vitamin C and also the amino acids lysine and methionine
are available.
Citrulline

Citrulline promotes energy, stimulates the immune system, is metabolised to

form L-arginine, and detoxifies ammonia, which damages living cells. Citrulline is
found primarily in the liver.

Cysteine and Cystine

These two amino acids are closely related; each molecule of cystine consists of
two molecules of cysteine joined together. Cysteine is very unstable and is easily
converted to L-cystine; however, each form is capable of converting into the
other as needed. Both are sulphur-containing amino acids that aid in the
formation of skin and are important in detoxification.

Cysteine is present in alpha-keratin, the chief protein constituent of the

fingernails, toenails, skin, and hair. Cysteine aids in the production of collagen
and promotes the proper elasticity and texture of the skin. It is also found in a
variety of other proteins in the body, including several of the digestive enzymes.

Cysteine helps to detoxify harmful toxins and protects the body from radiation
damage. Cysteine is also precursor to glutathione, a substance that detoxifies
the liver by binding with potentially harmful substances there. It helps to protect
the liver and brain from damage due to alcohol, drugs, and toxic compounds in
cigarette smoke.

Since cysteine is more soluble than cystine, it is used more readily in the body
and is usually best for treating most illnesses. This amino acid is formed from L-
methionine in the body. Supplementation with L-cysteine is recommended in the
treatment of rheumatoid arthritis, hardening of the arteries, and cancer.

People who have diabetes should be cautious about taking supplemental

cysteine because it is capable of inactivating insulin.

Dimethylglycine - DMG
Dimethylglycine is a derivative of glycine, the simplest of the amino acids. It acts
as a building block for many important substances, including the amino acid
methionine, choline, a number of important hormones and neurotransmitters,
and DNA.

DMG has been found to enhance the immune system and to reduce elevated
blood cholesterol and triglyceride levels. It improves oxygen utilisation by the
body, helps to normalize blood pressure and blood glucose levels, and improves
the functioning of many important organs. It may also be useful for controlling
epileptic seizures. No deficiency symptoms are associated with a lack of DMG in
the diet but taking supplemental DMG can have a wide range of beneficial
effects, including helping the body maintain high energy levels and boosting
mental acuity.

Gamma-Aminobutyric Acid

Ganima-aminobutyric acid GABA is an amino acid that acts as a neurotransmitter

in the central nervous system. It is essential for brain metabolism and assists the
brain to function correctly. GABA is formed in the body from another amino acid,
glutamic acid. Its function is to decrease neuron activity and inhibit nerve cells
from overfiring.

GABA can be taken to calm the body in much the same way as diazepam, a well-
known tranquilliser. GABA has been used in the treatment of epilepsy and
hypertension. It is good for a depressed sex drive because of its ability as a
relaxant. It is also useful for enlarged prostate, probably because it plays a role
in the mechanism regulating the release of sex hormones. GABA is effective in
treating attention deficit disorder.

Glutamic Acid

This amino acid is important in the metabolism of sugars and fats, and aids in
the transportation of potassium across the blood-brain barrier. Although it does
not pass the blood-brain barrier as readily as glutamine does, it is found at high
levels in the blood and may infiltrate the brain in small amounts.

Glutamic acid can detoxify ammonia by picking up nitrogen atoms, in the process
creating another amino acid, glutamine. The conversion of glutamic acid into
glutamine is the only means by which ammonia in the brain can be detoxified.
Glutamic acid is an excitatory neurotransmitter that increases the firing of
neurons in the central nervous system. It is a major excitatory neurotransmitter
in the brain and spinal cord and is the precursor of GABA.

Glutamic add helps to correct personality disorders and is useful in treating

childhood behavioural disorders. It is used in the treatment of epilepsy, mental
retardation, muscular dystrophy, ulcers, and hypoglycaemic coma, - a
complication of insulin treatment for diabetes.

Glutamine

Glutamine is the most abundant free amino acid found in the muscles of the
body and is readily available when needed for the synthesis of skeletal muscle
proteins. Because this amino acid helps to build and maintain muscle,
supplemental glutamine is useful for dieters and bodybuilders. More importantly,
it helps to prevent the kind of muscle wasting that can accompany prolonged
bed rest or diseases such as cancer. This is because stress and injury including
surgical trauma cause the muscles to release glutamine into the bloodstream. In
fact, during times of stress, as much as one third of the glutamine present in the
muscles may be released. As a result, stress and/or illness can lead to the loss of
skeletal muscle. If enough glutamine is available, however, this can be
prevented.

Supplemental L-glutamine can be helpful in the treatment of arthritis,

autoimmune diseases, fibrosis, Intestinal disorders, peptic ulcers, and connective
tissue diseases.

Glutamine should not be taken by persons with cirrhosis of the liver, kidney
problems, Reyes syndrome, or any type of disorder that can result in an
accumulation of ammonia in the blood.

Glutathione

Like carnitine, glutathione is not one of the amino acids but because of its close
relationship to these amino acids, it is usually considered together with them.
The largest stores of glutathione are found in the liver, where it detoxifies
harmful compounds so that they can be excreted through the bile. Some
glutathione is released from the liver directly into the bloodstream, where it
helps to maintain the integrity of red blood cells and protect white blood cells.

Glutathione is also found in the lungs and the intestinal tract. It is needed for
carbohydrate metabolism, it also appears to exert anti-ageing effects, aiding in
the breakdown of oxidised fats that may contribute to atherosclerosis.

A deficiency of glutathione first affects the nervous system, causing such

symptoms as lack of coordination, mental disorders, tremors, and difficulty
maintaining balance. These problems are believed to be due to the development
of lesions in the brain.

Glycine

Glycine retards muscle degeneration by supplying additional creatine, a

compound that is present in muscle tissue and is utilised in the construction of
DNA and RNA. Glycine is essential for the synthesis of nucleic acids, bile acids,
and other nonessential amino acids in the body and it is used in many gastric
antacid agents. Because high concentrations of glycine are found in the skin and
connective tissues, it is useful for repairing damaged tissues and promoting
healing. Glycine is necessary for central nervous system function and a healthy
prostate. It has been used in the treatment of manic depression, and can also be
effective for hyperactivity. It may also help prevent epileptic seizures.

Histidine

Histidine is an essential amino acid that is significant in the growth and repair of
tissues. It is important for the maintenance of the myelin sheaths that protect
nerve cells and is needed for the production of both red and white blood cells.

Histidine levels that are too high may lead to stress and even psychological
disorders such as anxiety and schizophrenia; people with schizophrenia have
been found to have high levels of histidine in their bodies. Inadequate levels of
histidine may contribute to rheumatoid arthritis and be associated with nerve
deafness. Methionine has the ability to lower histidine levels.
Histamine, an important immune system chemical, is derived from histidine.

Isoleucine

Isoleucine, one of the essential amino adds, is needed for haemoglobin formation
and also stabilises and regulates blood sugar and energy levels. It is metabolised
in muscle tissue and is one of the three branched-chain amino acids. These
amino acids are valuable for athletes because they enhance energy, increase
endurance, and aid in the healing and repair of muscle tissue.

Isoleucine has been found to be deficient in people suffering from many different
mental and physical disorders. A deficiency of isoleucine can lead to symptoms
similar to those of hypoglycaemia.

Food sources of isoleucine include almonds, cashews, chicken, chickpeas, eggs,

fish, lentils, liver, meat, rye, most seeds, and soy protein.

Leucine

Leucine is an essential amino add and one of the branched-chain amino acids
that work together to protect muscle and act as fuel. Together they assist in the
healing of bones, skin, and muscle tissue, and are recommended for those
recovering from surgery. Leucine also lowers elevated blood sugar levels, and
aids in increasing growth hormone production.

Natural sources of leucine include brown rice, beans, meat, nuts, soy flour, and
whole wheat.

Lysine

This amino add aids in the production of antibodies, hormones, and enzymes,
and helps in collagen formation and tissue repair. Because it helps to build
muscle protein it is good for those recovering from surgery and sports injuries. It
also lowers high serum triglyceride levels. Lysine is an essential amino acid that
is a necessary building block for all protein. It is needed for proper growth and
bone development in children; it helps calcium absorption and maintains a
proper nitrogen balance in adults.

Lysine is an essential amino acid, and so cannot be manufactured in the body. It

is therefore vital that adequate amounts be included in the diet. Deficiencies can
result in anaemia, bloodshot eyes, enzyme disorders, hair loss, an inability to
concentrate, irritability, lack of energy, poor appetite, reproductive disorders,
retarded growth, and weight loss. Food sources of lysine include cheese, eggs,
fish, lima beans, milk, potatoes, red meat, soy products, and yeast.

Methionine

Methionine is an essential amino acid that assists in the breakdown of fats, thus
helping to prevent a build-up of fat in the liver and arteries that might otherwise
obstruct blood flow to the brain, heart, and kidneys. The synthesis of the amino
acids cysteine and taurine may depend on the availability of methionine. This
amino acid helps to detoxify harmful agents such as lead and other heavy
metals, helps to diminish muscle weakness, prevents brittle hair, protects
against radiation and is beneficial for people with osteoporosis or chemical
allergies. It is useful also in the treatment of rheumatic fever and toxaemia of
pregnancy.

Methioriine is a good source of sulphur, which inactivates free radicals. It is also

good for people with Gilberts syndrome and is required for the synthesis of
nucleic acids, collagen, and proteins found in every cell of the body. It reduces
the level of histamine in the body, which can be useful for people with
schizophrenia, whose histamine levels are typically higher than normal.

An essential amino add, methionine is not synthesised in the body, and so must
be obtained from food sources or from dietary supplements. Good food sources
of methionine include beans, eggs, fish, garlic, lentils, meat, onions, soybeans,
seeds, and yoghurt. The body uses methionine to derive a brain food called
choline.

Ornithine

This amino add also detoxifies ammonia and aids in liver regeneration. High
concentrations of ornithine are found in the skin and connective tissue, making it
useful for encouraging healing and repairing damaged tissues. Ornithine helps to
prompt the release of growth hormone, which promotes the metabolism of
excess body fat. This effect is enhanced if ornithine is combined with arginine
and carnitine. Ornithine is necessary for proper immune system and liver
function.

Phenylalanine

Phenylalanine is available in three different forms, designated L-, D-, and DL-.

The L- form is the most common type, and is the form in which phenylalanine is
incorporated into the bodys proteins.

The D- type acts as a painkiller.

The DL- form is a combination of the D- and the L-. Like the D- form, it is effective
for controlling pain, especially the pain of arthritis; like the L- form, it functions as
a building block for proteins, increases mental alertness, suppresses the
appetite, and helps people with Parkinsons disease.

Phenylalanine is an essential amino acid. Once in the body, it can be converted

into another amino add, tyrosine, which in turn is used to synthesise two key
neurotransmitters that promote alertness: dopamine and norepinephrine.
Because of its relationship to the action of the central nervous system, this
amino acid can elevate mood, decrease pain, aid in memory and learning, and
suppress the appetite.

Proline

Proline improves skin texture by aiding in the production of collagen and

reducing the loss of collagen through the ageing process. It also helps in the
healing of cartilage and the strengthening of joints, tendons, and heart muscle. It
works with vitamin C to promote healthy connective tissue. Proline is obtained
primarily from meat sources.
Serine

Serine is needed for the proper metabolism of fats and fatty adds, the growth of
muscle, and the maintenance of a healthy immune system. It aids in the
production of immunoglobulins and antibodies. Serine can be synthesised from
glycine in the body.

Taurine

Taurine is a building block of all the other amino acids as well as a key
component of bile, which is needed for the digestion of fats, the absorption of
fat-soluble vitamins, and the control of serum cholesterol levels. High
concentrations of taurine are found in the heart muscle, white blood cells,
skeletal muscle, and the central nervous system. Taurine can be useful for people
with atherosclerosis, oedema, heart disorders, hypertension, or hypoglycaemia.
It is vital for the proper utilisation of sodium, potassium, calcium, and
magnesium, and has been shown to play a particular role in sparing the loss of
potassium from the heart muscle.

Taurine has a protective effect on the brain, particularly when the brain is
dehydrated.

Taurine is associated with zinc in maintaining eye function; a deficiency of both

may impair vision. Excessive losses of taurine through the urine can be caused
by many metabolic disorders. Excessive alcohol consumption also causes the
body to lose its ability to utilise taurine properly. Diabetes increases the bodys
requirements for taurine; conversely, supplementation with taurine and cystine
may decrease the need for insulin.

Taurine is found in eggs, fish, meat, and milk, but not in vegetable proteins. It
can be synthesised from cysteine in the liver and from methionine elsewhere in
the body.

Threonine
Threonine is an essential amino acid that helps to maintain the proper protein
balance in the body. It is important for the formation of collagen and elastin, and
aids liver and lipotropic function when combined with aspartic acid and
methionine. Threonine is present in the heart, central nervous system, and
skeletal muscle, and helps to prevent fatty build-up in the liver. It enhances the
immune system by aiding in the production of antibodies.

Tryptophan

Tryptophan is an essential amino acid that is necessary for the production of

vitamin B3. This amino acid is used to help combat depression and insomnia and
to stabilise moods, it can also be used to help to control hyperactivity in children,
it alleviates stress, is good for the heart, aids in weight control by reducing
appetite, and enhances the release of growth hormone. It is good for migraine
headaches, and may reduce some of the effects of nicotine. A lack of tryptophan
and magnesium may contribute to coronary artery spasms.

The best dietary sources of tryptophan include brown rice, cottage cheese, meat,
peanuts, and soy protein.

Tyrosine

Tyrosine is a precursor of the neurotransmitters norepinephrine and dopamine,

which regulate mood. A lack of adequate amounts of tyrosine leads to a
deficiency of norepinephrine in the brain, which in turn can result in depression.
It suppresses the appetite and helps to reduce body fat. It aids in the production
of melanin and in the functions of the adrenal, thyroid, and pituitary glands.

Tyrosine attaches to iodine atoms to form active thyroid hormones. Not

surprisingly, therefore, low plasma levels of tyrosine have been associated with
hypothyroidism. Symptoms of tyrosine deficiency can also include low blood
pressure, low body temperature (such as cold hands and feet), and restless leg
syndrome.

Supplemental L-tyrosine has been used for stress reduction, and research
suggests it may be helpful against chronic fatigue and narcolepsy. It has been
used to help individuals suffering from anxiety, depression, allergies, and
headaches, as well as persons undergoing withdrawal from drugs. It may also
help people with Parkinsons disease.

Natural sources of tyrosine include almonds, avocados, bananas, dairy products,

lima beans, pumpkin seeds, and sesame seeds. Tyrosine can be also be produced
from phenylalanine in the body.

Persons taking monoamine oxidase MAO inhibitors, commonly prescribed for

depression, must strictly limit their intake of foods containing tyrosine and should
not take any supplements containing L-tyrosine, as it may lead to a sudden and
dangerous rise in blood pressure. Anyone who takes prescription medication for
depression should discuss necessary dietary restrictions with his or her
physician.

Valine

Valine, an essential amino acid, has a stimulant effect it is needed for muscle
metabolism, tissue repair, and the maintenance of a proper nitrogen balance in
the body. Valine is found in high concentrations in muscle tissue. It is one of the
branched-chain amino acids, which means that it can be used as an energy
source by muscle tissue and is good for correcting the type of severe amino acid
deficiencies that can be caused by drug addiction.

Dietary sources of valine include dairy products, grains, meat, mushrooms,

peanuts, and soy protein. FOODS THAT HAVE ACTIVE USEFULNESS IN THE
HUMAN DIET

ADUKI OR AZUKI BEANS

Energy: Neutral

Flavours: sweet, sour

Organs affected: heart, small intestines

Properties: Reduce weight

Conditions for which used: Oedema, beriberi, mumps, jaundice, and diarrhoea,
discharge of blood from anus
Avoid under these conditions: Dryness or emaciation

ALMONDS

Energy: Neutral

Flavours: sweet

Organs affected: lungs, spleen-pancreas.

Properties: Relieve cough, resolve phlegm, lubricate lungs, and tonify chi and
blood.

APPLES

Energy: Cool

Flavours: sweet

Organs affected: spleen-pancreas

Properties: Lubricate, clear heat, counteract depression

Conditions for which used: Low blood sugar, indigestion, morning sickness, and
chronic enteritis.

ASPARAGUS

Energy: Cool

Flavours: sweet, bitter

Organs affected: lungs, kidneys.

Properties: Clears heat and dampness, lubricates dryness, tonifies yin.

Conditions for which used: Cough, mucous discharge, swelling, various kinds of
skin eruptions, and shortage of mothers milk, diabetes, TB, wasting heat
disease.

Avoid under these conditions: Deficiency cold diarrhoea, wind cold cough.

BANANAS

Energy: Cold

Flavours: sweet
Organs affected: spleen, stomach

Properties: Demulcent, clear heat, counteract toxins, lubricate intestines, tonify

yin.

Conditions for which used: Constipation, bleeding piles, haemorrhoids, and

alcoholism

Avoid under these conditions: Cold damp conditions.

BARLEY

Energy: Cool

Flavours: sweet, salty

Organs affected: spleen, stomach.

Properties: Regulates stomach, promotes urination, clears heat, lubricates

dryness, expands intestines.

Conditions for which used: Oedema, indigestion, burns, and diarrhoea.

BEEF

Energy: Neutral

Flavours: sweet

Organs affected: spleen stomach, large intestine

Properties: Tonifies chi, blood, and yin; strengthens tendons and bones; tonifies
stomach and spleen

Conditions for which used: Emaciation, oedema, diabetes, weak knees, and low
back pain with emaciation; various parts are good for corresponding organs

BEETS

Energy: Neutral

Flavours: sweet

Organs affected: spleen.

Properties: Tonify chi and nourish blood, fluids; open meridians; expels cold.

Conditions for which used: Rheumatic pains, poor circulation.

BLACK PEPPER

Energy: Hot

Flavours: sweet

Organs affected: lungs, spleen, stomach, and large intestine.

Properties: Regulates chi, warms the body, is carminative, removes blood

stagnation and coldness, and dries mucus.

Conditions for which used: Vomiting of clear liquid, diarrhoea from coldness, food
poisoning, and toothache

Avoid under these conditions: Yin deficiency, internal heat.

BLACK SESAME SEEDS

Energy: Neutral

Flavours: sweet

Organs affected: kidneys, liver.

Properties: Tonifies liver and kidneys, lubricates the organs.

Conditions for which used: Vertigo, constipation, grey hair, weak knees,
rheumatism, dry skin, shortage of mothers milk: black sesame seeds are better
for the kidneys, adrenals, while the yellow seeds are better for the spleen-
pancreas.

Avoid under these conditions: Spleen dampness and watery stools.

BLACK SOYA BEANS

Energy: Neutral

Flavours: sweet

Organs affected: spleen, kidneys.

Properties: Promote blood circulation and urination, detoxify, nourish kidney and
liver blood, expel wind.

Conditions for which used: Lower back and knee pains, infertility, involuntary
seminal emission, premature ejaculation, blurred vision, difficulty urinating,
oedema, jaundice, rheumatism, muscular cramps, lockjaw, drug poisoning,
arthritic and rheumatic conditions.
BUCKWHEAT

Energy: Cool

Flavours: sweet

Organs affected: large intestine, stomach, and spleen.

Properties: Clears heat, lowers rebellious chi, improves appetite, and eliminates
swelling and accumulations.

Conditions for which used: Boils, chronic diarrhoea, dysentery, skin lesions and
eruptions.

Avoid under these conditions: Vertigo, indigestion, or wind or heat diseases.

BUTTER

Energy: Warm

Flavours: sweet

Organs affected: spleen, stomach.

Properties: Removes stagnant blood expels coldness.

Conditions for which used: Scabies, skin eruptions, body odour.

CABBAGE

Energy: Neutral

Flavours: sweet

Organs affected: spleen, stomach, and large intestine.

Properties: Promotes urination, beneficial to kidneys and brain after long

consumption.

Conditions for which used: Constipation, thirst due to intoxication, ulcers,

depression, coughs and colds, hot flashes.

Avoid under these conditions: Chi deficiency, spleen/stomach yang deficiency,

nausea.

CARROTS
Energy: Neutral

Flavours: sweet

Organs affected: lung, spleen.

Properties: Act as diuretic and digestive, improve eyes, and remove swellings
and tumours.

Conditions for which used: Indigestion, cough, dysentery, difficult urination, skin
eruptions, chronic diarrhoea.

CAYENNE

Energy: Hot

Flavours: pungent

Organs affected: spleen, heart.

Properties: Warms, removes blood stagnation, disperses congestion, expels cold.

Conditions for which used: Poor appetite, cold abdominal pains, diarrhoea,
vomiting.

Avoid under these conditions: Yin deficiency, excess fire, cough, eye disease.

CELERY

Energy: Cool

Flavours: sweet

Organs affected: bitter, stomach, liver, kidneys.

Properties: Clears heat, dries damp, calms liver, expels wind, promotes urination.

Conditions for which used: Hypertension, headache, dizziness, and discharge of

blood in urine, conjunctivitis, and carbuncles

Avoid under these conditions: Scabies.

CHEESE

Energy: Neutral

Flavours: sour, sweet

Organs affected: liver, lungs, and spleen.

Properties: Tonifies chi, blood, and yin; quenches thirst.

Conditions for which used: Deficiency fever, dryness, constipation, and skin
eruptions, itchy skin.

Avoid under these conditions: Weak digestion or conditions involving

overproduction of mucus.

CHERRIES

Energy: Warm

Flavours: sweet

Organs affected: heart, spleen.

Properties: Move blood in lower half of body, expel cold and wind damp.

Conditions for which used: Rheumatism, arthritis, lumbago, paralysis,

numbness, frostbite.

CHICKEN

Energy: Warm

Flavours: sweet

Organs affected: spleen, stomach.

Properties: Tonifies chi, moves blood, expels cold, tonifies jing.

Conditions for which used: Underweight, diarrhoea, oedema, poor appetite,

vaginal bleeding and discharge, lack of mothers milk, general weakness,
frequent urination, weakness, after childbirth, diarrhoea, dysentery, diabetes,
oedema, anorexia.

Avoid under these conditions: Excess conditions, external diseases.

CLAMS

Energy: Cold

Flavours: salty

Organs affected: stomach.

Properties: Clears heat, lubricates dryness, tonifies yin, and softens hardness.
Conditions for which used: Diabetes, oedema, scrofula, leucorrhoea,
haemorrhoids, vaginal bleeding.

COCONUT MEAT

Energy: Neutral

Flavours: sweet

Organs affected: spleen, stomach.

Properties: Tonifies chi and blood, expels wind.

Conditions for which used: Malnutrition in children.

COCONUT MILK

Energy: Warm

Flavours: sweet

Organs affected: spleen, stomach.

Properties: Tonifies chi and blood, expels cold, moves blood, quenches thirst.

Conditions for which used: Diabetes.

CORN

Energy: Neutral

Flavours: sweet

Organs affected: stomach, spleen, and large intestine.

Properties: Regulates digestive organs.

Conditions for which used: Weak heart, difficulty urinating, sexual weakness,
including lack of libido, frigidity, impotence and infertility.

CRABMEAT

Energy: Cold

Flavours: salty

Organs affected: stomach.

Properties: Clears heat, moistens dryness, tonifies yin, and moves blood.

Conditions for which used: Fractures, poison ivy, burns.

Avoid under these conditions: Wind disease, spleen/stomach yang deficiency; do

not over consume crabmeat.

CUCUMBER

Energy: Cool

Flavours: sweet

Organs affected: stomach, spleen, and large intestine.

Properties: Detoxifies, clears heat, promotes urination, and quenches thirst.

Conditions for which used: Sore throat, pink eyes, inflammation, burns.

DATES (RED JUJUBE DATES)

Energy: Warm

Flavours: sweet

Organs affected: spleen, stomach.

Properties: Tonifies chi and blood.

Conditions for which used: Weak stomach, palpitations, nervousness, and

hysteria from weakness.

DUCK

Energy: Neutral

Flavours: sweet

Organs affected: salty; lungs, kidneys.

Properties: Tonifies chi, blood, and yin; lubricates dryness.

Conditions for which used: Swelling and oedema, hot sensations, cough.

Avoid under these conditions: Spleen deficiency, stagnant chi, and symptoms of
haemorrhage.
EGGPLANT

Energy: Cool

Flavours: sweet

Organs affected: large intestine, spleen, and stomach.

Properties: Clears heat, removes stagnant blood, relieves pain and swelling;
prevents strokes.

Conditions for which used: Dysentery, bleeding from anus and in urine, boils,
and skin ulcers, mastitis.

Avoid under these conditions: Women without stagnant blood in the uterus
should avoid over consumption.

FIGS

Energy: Neutral

Flavours: sweet

Organs affected: large intestine.

Properties: Detoxifies, tonifies stomach, heals swelling.

Conditions for which used: Constipation, haemorrhoids, sore throat, diarrhoea,

and dysentery.

GARLIC

Energy: Warm

Flavours: pungent

Organs affected: lungs, stomach, and spleen.

Properties: Warms, expels cold, promotes chi and blood circulation, destroys
worms and kills parasites, acts as antiviral and antibacterial.

Conditions for which used: Arthritis, cold abdominal pain, oedema, diarrhoea,
dysentery, whooping cough, tuberculosis, pneumonia, and hepatitis.

Avoid under these conditions: Yin deficiency with false fire rising; canker sores.

GINGER (DRIED)

Energy: Hot
Flavours: pungent

Organs affected: lungs, stomach, and spleen.

Properties: Warms, acts as a carminative, expels cold, moves blood, benefits

digestion, relieve cramps. Fresh ginger is warm and is best for colds and
influenza and indigestion.

Conditions for which used: Colds, coughs, cold limbs, diarrhoea, vomiting,
nausea, mucus, rheumatism, and cold abdominal pain.

Avoid under these conditions: Yin deficiency, internal heat, hot blood
haemorrhage.

GLUTEN, WHEAT (SEITAN)

Energy: Cool

Flavours: sweet

Organs affected: stomach, spleen, and liver.

Properties: Tonifies chi, clears heat, reduces fever, lowers hypertension,

quenches thirst.

GOOSE

Energy: Neutral

Flavours: sweet

Organs affected: lungs, spleen.

Properties: Tonifies chi, harmonises stomach

Conditions for which used: Diarrhoea, diabetes

Avoid under these conditions: Damp heat conditions

GRAPES

Energy: Neutral

Flavours: sweet, sour

Organs affected: lungs, spleen, and kidneys.

 Properties: Red variety is tonifying to chi and blood, strengthens bones and
tendons, promotes urination, harmonises stomach, and relieves anger and
irritability.

Conditions for which used: Blood and chi deficiency, cough, palpitations, night
sweats, rheumatism, difficulty urinating, and oedema.

HERRING

Energy: Neutral

Flavours: sweet

Organs affected: lungs, spleen

Properties: Tonifies deficiency, moistens dryness.

Conditions for which used: Deficiency fatigue.

Avoid under these conditions: Skin eruptions or when recovering from chronic
diseases.

HONEY

Energy: Neutral

Flavours: sweet

Organs affected: lungs, spleen, and large intestine.

Properties: Tonifies chi and blood, lubricates dryness, relieves pain.

Conditions for which used: Dry cough, constipation, stomach ache, sinusitis,
mouth cankers, burns, neurasthenia, hypertension, TB, heart disease, liver
disease, aconite poisoning.

KELP

Energy: Cold

Flavours: salty

Organs affected: stomach, spleen.

Properties: Clears heat, moistens dryness, tonifies yin, and softens hardness.

Conditions for which used: Scrofula, goitre, oedema, and leucorrhoea.

Avoid under these conditions: Stomach and spleen yang deficiency and/or
dampness.

KIDNEY BEANS

Energy: Neutral

Flavours: sweet

Organs affected: spleen, kidney.

Properties: Tonifies yin, promotes urination, clears heat, acts as a diuretic,

reduces swelling.

Conditions for which used: Oedema.

KUDZU ROOT POWDER

Energy: Cool

Flavours: sweet

Organs affected: stomach, large intestines.

Properties: Clears heat, tonifies yin, quenches thirst.

Conditions for which used: Stomach and intestinal influenza, hangover,

toothache, hot skin eruptions, stiff neck and shoulders.

LAMB

Energy: Warm

Flavours: sweet

Organs affected: spleen, kidneys.

Properties: Tonifies chi, warms and expels coldness, removes blood stagnation,
strengthens sexual power and penile erection.

Conditions for which used: Indigestion, fatigue, emaciation, coldness, lumbago,

general weakness, underweight, abdominal pain, postpartum cold sensations,
and sore loins.

Avoid under these conditions: Cold external diseases, internal heat.

LEMON
Energy: Cool

Flavours: sour

Organs affected: liver.

Properties: Produces fluid, considered good for pregnancy.

Conditions for which used: Cough with mucous discharge, diabetes, indigestion,
laryngitis, and fat reduction.

LETTUCE

Energy: Cool

Flavours: sweet, bitter

Organs affected: large intestine.

Properties: Clears heat, dries damp, promotes urination and milk secretion,
calms, and inhibits bleeding.

Avoid under these conditions: Eye disease; over consumption can cause
dizziness and blurred vision.

LOTUS ROOT

Energy: Cool

Flavours: sweet

Organs affected: stomach, spleen, and heart.

Properties: Cools blood, tonifies yin, clears heat, strengthens appetite, tones
spleen, and increases muscle strength.

Conditions for which used: Thirst, dryness, weakness, bleeding; cooked root is
used for anorexia, diarrhoea, and lung ailments.

LOQUAT

Energy: Neutral

Flavours: sour, sweet

Organs affected: spleen, liver, lungs.

Properties: Lubricates dryness of the throat, and lungs, quenches thirst.

Conditions for which used: Cough, constipation, and laryngitis.

MANGO

Energy: Cold

Flavours: sweet, sour

Organs affected: stomach.

Properties: Quenches thirst, strengthens stomach, relieves vomiting, and

promotes urination.

Conditions for which used: Cough, indigestion, bleeding from gums.

Avoid under these conditions: Common cold, indigestion, during convalescence;

over consumption can cause itching or skin eruptions.

MILK

Energy: Neutral

Flavours: sweet

Organs affected: lungs, stomach, and heart.

Properties: Tonifies blood and chi, produces fluids, lubricates dryness of the
intestines, tonifies deficiencies.

Conditions for which used: Indigestion [take scalded and warm], upset stomach,
difficulty swallowing, diabetes, and constipation.

Avoid under these conditions: Weak spleenstomach with dampness.

MILLET

Energy: Cool

Flavours: sweet, salty

Organs affected: stomach, spleen, and kidneys.

Properties: Tonifies chi, clears heat, benefits kidneys and Middle Warmer,
lubricates dryness associated with wasting and yin deficiency.

Conditions for which used: Indigestion, counteraction of toxins, diabetes,

vomiting, and diarrhoea.
 Avoid under these conditions: Undigested food in stools, spleen and stomach
yang deficiency.

MUNG BEANS

Energy: Cool

Flavours: sweet

Organs affected: stomach, heart.

Properties: Promotes urination, clears heat, detoxifies, relieves hypertension and

summer heat.

Conditions for which used: Diarrhoea, dysentery, diabetes, boils, oedema, burns,
lead and drug poisoning; sprouts are good for alcoholism.

MUSHROOMS, COMMON BUTTON

Energy: Cool

Flavours: sweet

Organs affected: lungs, large intestine, stomach, and spleen.

Properties: Clear heat; calm spirit; reduce tumours, oedema, mucous discharge.

Conditions for which used: Vomiting, diarrhoea.

Avoid under these conditions: Cold stomach, skin problems, allergies.

MUSHROOMS, SHIITAKE

Energy: Neutral

Flavours: sweet

Organs affected: stomach, liver.

Properties: Tonify blood, benefit the stomach, and act as an anti-inflammatory.

Conditions for which used: High cholesterol levels, hypertension, common colds,
chickenpox, cancer, kidney problems, gallstones, haemorrhoids, lack of vitamin
D, softening of the bones, cataracts, pyorrhoea, ulcers, neuralgia, anaemia,
measles.

MUSTARD GREENS
Energy: Warm

Flavours: pungent

Organs affected: lungs.

Properties: Act as a carminative, regulate chi, remove blood stagnation, expel

cold, and dry up mucus.

Conditions for which used: Cough, mucous discharge, and chest congestion.

Avoid under these conditions: Skin eruptions, eye disease, haemorrhoids, anal
haemorrhage, heat conditions, bleeding, and pink eye.

NORI

Energy: Cold

Flavours: sweet, salty

Organs affected: lungs.

Properties: Clears heat, tonifies yin, softens hardness, and acts as a diuretic.

Conditions for which used: Goitre, beriberi, oedema, and hypertension.

OLIVES

Energy: Neutral

Flavours: sweet, sour

Organs affected: lungs, stomach

Properties: Moisten, clear lungs

Conditions for which used: Sore throat, coughing blood, alcoholism.

ONIONS

Energy: Warm

Flavours: pungent

Organs affected: lungs, stomach.

Properties: Tonify and regulate chi, remove blood stagnation, expel cold, act as a
diaphoretic, counteract toxins, act as a diuretic, act as an expectorant.
 Conditions for which used: Pneumonia, common cold, headache, constipation,
cold abdominal pain, dysentery, mastitis, nasal congestion, facial oedema;
externally, used for Trichomonas vaginitis and for ulcers.

OYSTERS

Energy: Neutral

Flavours: sweet, salty

Organs affected: kidneys, liver.

Properties: Tonify blood, yin, and hormones.

Conditions for which used: Stress, insomnia, and nervousness.

Avoid under these conditions: Skin diseases.

PAPAYAS

Energy: Neutral

Flavours: sweet

Organs affected: spleen, heart.

Properties: Promote digestion, and destroy intestinal worms.

Conditions for which used: Stomachache, dysentery, difficult bowel movements,

rheumatism, and rheumatic conditions.

PEAS

Energy: Neutral

Flavours: sweet

Organs affected: stomach, spleen.

Properties: Lowers rebellious chi, act as a diuretic, and induce bowel

movements.

Conditions for which used: Spasms, carbuncles, skin eruptions.

PEACHES

Energy: Warm
Flavours: sour sweet

Organs affected: spleen.

Properties: Promote blood circulation, remove blood stagnation, expel cold,

lubricate intestines.

Conditions for which used: Dry cough, excessive perspiration, and indigestion.

Avoid: Excess intake-can produce internal heat.

PEANUTS

Energy: Neutral

Flavours: sweet

Organs affected: lung, spleen.

Properties: Lubricate lungs, and promote lactation.

Conditions for which used: Stomachache, dry cough, upset stomach.

Avoid under these conditions: Damp conditions, chi stagnation.

PEARS

Energy: Cool

Flavours: sweet

Organs affected: lungs, stomach.

Properties: Clear heat, produces fluids, lubricates dryness, and eliminates

phlegm.

Conditions for which used: Hot cough with mucus, constipation, alcoholism,
indigestion, difficulty swallowing, difficulty urinating, and diabetes.

PERSIMMONS

Energy: Cold

Flavours: sweet

Organs affected: lung, heart, large intestine.

Properties: Clear heat, tonify yin, lubricate lungs, and quench thirst.
Conditions for which used: Cough, canker sores, and chronic bronchitis.

Avoid under these conditions: Spleen/stomach yang deficiency, diarrhoea,

malaria.

PINEAPPLES

Energy: Neutral

Flavours: sweet

Organs affected: spleen.

Properties: Quench thirst, promote digestion, and relieve diarrhoea.

Conditions for which used: Anorexia, oedema, thirst, and sunstroke.

Avoid under these conditions: Damp and/or cold conditions.

PINE NUTS

Energy: Warm

Flavours: sweet

Organs affected: lung, liver, large intestine.

Properties: Tonify chi, remove blood stagnation, expel cold, demulcent, and
expel wind.

Conditions for which used: Wind bi (rheumatism), vertigo, dry cough, and
constipation.

PLANTAINS

Energy: Cold

Flavours: sweet

Organs affected: large and small intestines.

Properties: Clear heat, tonify yin, expel sputum, and sharpen vision.

Conditions for which used: leucorrhoea, haematuria, pertussis, jaundice,

oedema, dysentery, conjunctivitis, eye pain, skin ulcers.

Avoid under these conditions: Spermatorrhoea.

PLUMS

Energy: Neutral

Flavours: sweet, sour

Organs affected: kidneys, liver.

Properties: Clear liver and heat, moisten intestines and promote urination and
digestion.

Conditions for which used: Liver disease, diabetes, fatigue.

Avoid: Excess intake-can cause bloating and gas.

PORK

Energy: Neutral

Flavours: salty, sweet

Organs affected: kidneys, stomach, and spleen.

Properties: Lubricates dryness, tonifies yin.

Conditions for which used: Diabetes, weakness, emaciation, dry cough, and
constipation.

Avoid under these conditions: Hot sputum or chi stagnation.

POTATOES, WHITE

Energy: Neutral

Flavours: sweet

Organs affected: spleen, stomach.

Properties: Heal inflammation tonify chi and the spleen.

Conditions for which used: Lack of energy, mumps, burns.

POTATOES, SWEET

Energy: Neutral

Flavours: sweet

Organs affected: spleen, kidneys.

Properties: Tonify chi and spleen, remove blood stagnation, expel coldness,
produce fluid, and induce bowel movements.

Conditions for which used: Jaundice, emaciation, skin eruptions, stomach and
kidney weakness, and premature ejaculation.

Avoid under these conditions: chi and food stagnation.

PUMPKINS

Energy: Neutral

Flavours: sweet

Organs affected: spleen, stomach.

Properties: Dry dampness, tonify chi, and induce sweating.

Conditions for which used: Bronchial asthma.

RADISHES

Energy: Cool

Flavours: sweet

Organs affected: pungent; lungs, stomach.

Properties: Detoxify, promote digestion, eliminate hot mucous discharge, and

expel cold.

Conditions for which used: Abdominal swelling due to indigestion, laryngitis due
to continual cough with mucous discharge, vomiting of blood, nosebleed,
dysentery, headache, bloating, hoarseness, diabetes, occipital headache,
dysentery, Trichomonas vaginitis.

Avoid under these conditions: Coldness from deficiency.

RASPBERRIES

Energy: Neutral

Flavours: sweet, sour

Organs affected: liver, kidneys.

Properties: Tonify liver and kidneys, check frequent urination, and sharpen
vision.
Conditions for which used: Impotence, dizziness, spermatorrhoea, enuresis,
deficiency fatigue, blurred vision.

Avoid under these conditions: Painful or difficult urination.

RICE, BROWN

Energy: Neutral

Flavours: sweet

Organs affected: spleen, stomach.

Properties: Tonifies chi and spleen, harmonises stomach, relieves depression,

quenches thirst.

Conditions for which used: Diarrhoea, morning sickness, thirst.

RICE, SWEET

Energy: Warm

Flavours: sweet

Organs affected: lungs.

Properties: Tonifies chi and assists yang, expels cold, moves stagnant blood.

Conditions for which used: Diabetes, diarrhoea, excessive sweating.

Avoid under these conditions: Stomach/spleen chi deficiency, sputum heat, wind
disease.

RICE, WHITE

Energy: Slightly cool

Flavours: sweet

Organs affected: spleen, stomach.

Properties and uses: Similar to those for brown rice but clears heat from acidity.

RYE

Energy: Neutral;
Flavours: bitter

Organs affected: heart.

Properties: Dries dampness, acts as a diuretic.

Conditions for which used: Postpartum haemorrhage, migraine; can be toxic.

SALT

Energy: Cold

Flavours: salty

Organs affected: large and small intestines, stomach, and kidneys.

Properties: Detoxifies, lubricates dryness, induces vomiting, cools blood.

Conditions for which used: Abdominal swelling and pain, difficulty moving
bowels, pyorrhoea, sore throat, toothaches, skin eruptions, constipation, bleeding
from gums, cataracts.

Avoid: Fluid retention high blood pressure.

SARDINES

Energy: Neutral

Flavours: sweet, salty

Organs affected: spleen, stomach.

Properties: Demulcent, tonify yin, warm Middle Burner, strengthen tendons and
bones, activate blood, act as a diuretic, act as a digestive.

Conditions for which used: Urinary strain.

Avoid: Over consumption - can cause fire and sputum.

SEAWEED

Energy: Cold

Flavours: salty

Organs affected: kidneys, stomach.

Properties: Lubricates dryness, softens hardness (lumps and tumours), tonifies

yin, eliminates mucus, promotes water passage.
Conditions for which used: Goitre, abdominal swelling and obstruction, oedema,
beriberi.

SESAME OIL

Energy: Cool

Flavours: sweet

Organs affected: stomach.

Properties: Detoxifies, lubricates dryness, promotes bowel movements, clears

heat, increases muscle strength.

Conditions for which used: Constipation, abdominal pain caused by indigestion,

roundworms, skin eruptions, ulcers, scabies, dry and cracked skin.

Avoid under these conditions: Diarrhoea with deficiency of spleen chi.

SHRIMP

Energy: Warm

Flavours: sweet

Organs affected: spleen, stomach.

Properties: Tonifies chi and yang, removes blood stagnation, expels cold,
eliminates wind, expels sputum, promotes lactation, destroys worms.

Avoid under these conditions: Hot skin diseases, period of recuperation from
chronic illness.

SOYBEANS

Energy: Cool

Flavours: sweet

Organs affected: large intestine, spleen.

Properties: Clear heat, sedate yang, strengthens spleen, moisten dryness.

Conditions for which used: Diarrhoea, emaciation, skin eruptions, haemorrhage

from trauma, and chi stagnation, cough and/or heavy sensations in the body.

SPINACH
Energy: Cool

Flavours: sweet

Organs affected: large and small intestine.

Properties: Lubricates dryness, arrests bleeding, clears heat, acts as a

haemostatic.

Conditions for which used: Nosebleed, discharge of blood from anus, thirst in
diabetes, constipation, alcoholism, scurvy, and haemorrhoids.

Avoid under these conditions: Spermatorrhoea.

SQUASH, WINTER

Energy: Warm

Flavours: sweet

Organs affected: stomach, spleen. Properties: Tonifles chi and blood, assists
yang, heals inflammation, relieves pain, moves blood, and expels cold.

Conditions for which used: Pulmonary abscess, roundworms.

Avoid under these conditions: Dampness and/or chi stagnation.

STRAWBERRIES

Energy: Warm

Flavours: sweet, sour

Organs affected: liver, kidneys.

Properties: Remove blood stagnation, and expel cold.

Conditions for which used: vertigo, motion sickness.

STRING BEANS

Energy: Neutral

Flavours: sweet

Organs affected: spleen, kidneys.

Properties: Tonify yin and kidneys, strengthen spleen.

 Conditions for which used: diarrhoea, diabetes, spermatorrhoea, and
leucorrhoea.

Avoid under these conditions: chi stagnation, constipation.

SWISS CHARD

Energy: Cool

Flavours: sweet

Organs affected: large intestine, lungs, and stomach.

Properties: Clears heat, detoxifies, acts as a haemostatic.

Conditions for which used: Delayed eruptions of measles, dysentery,

amenorrhoea, and carbuncles.

TANGERINES

Energy: flavours; organs affected: Cool; sour, sweet; lungs, kidneys, stomach.

Properties: Regulate chi, clear heat, quench thirst, lubricate lungs, relieve
coughing, stimulates appetite.

Conditions for which used: Chest congestion, vomiting, hiccupping, diabetes.

Avoid under these conditions: Cough and sputum from external wind and cold.

TOMATOES

Energy: Cold

Flavours: sweet, sour

Organs affected: stomach, liver.

Properties: Clear heat, tonify yin, quench thirst, and promote digestion.

Conditions for which used: Thirst and anorexia.

TROUT

Energy: Hot

Flavours: sour
Organs affected: liver, gallbladder, stomach.

Properties: Assists yang, expels cold, regulates chi, harmonises Middle Warmer,
warms stomach.

Avoid: Over consumption-can aggravate scabies and skin eruptions.

TUNA

Energy: Neutral

Flavours: sweet

Organs affected: stomach.

Properties: Tonifies chi and blood, transforms damp.

Conditions for which used: Beriberi, damp bi (arthritic and rheumatic conditions).

VINEGAR

Energy: Warm

Flavour: sour, bitter

Organs affected: stomach, liver.

Properties: Disperses coagulation, removes blood stagnation, detoxifies, arrests

bleeding, dries dampness, induces perspiration, expels cold, acts as a
haemostatic and vermifuge.

Conditions for which used: Postpartum syncope, genital itching, abdominal

swelling and obstruction, jaundice, food poisoning.

Avoid under these conditions: Spleen/stomach yang deficiency, muscular

atrophy, rheumatism, tendon trauma, at the beginning of a common cold.

WALNUTS

Energy: Warm

Flavours: sweet;

Organs affected: lungs, kidneys.

Properties: Tonify kidneys, lubricate intestines, check seminal emission, expel

cold, and solidify sperm, warm lungs, and calm.
 Conditions for which used: Asthma, cough, lumbago, impotence,
spermatorrhoea, frequent urination, dry stools, kidney and bladder stones,
constipation.

Avoid under these conditions: Yin deficiency with false fire rising.

WATER CHESTNUTS

Energy: Cold

Flavours: sweet

Organs affected: lungs, stomach.

Properties: Clears heat, relieves fever and indigestion, promote urination,

disperse accumulations.

Conditions for which used: Hypertension, diabetes, jaundice, conjunctivitis,

measles, and dysentery with bloody stools, smokers sore throat.

Avoid under these conditions: Anaemia, coldness or blood deficiency.

WATERCRESS

Energy: Cool

Flavours: pungent

Organs affected: lungs, stomach.

Properties: Removes blood stagnation, clears heat, benefits fluids.

Conditions for which used: Jaundice, oedema, urinary strain, leucorrhoea,

mumps, Beriberi, damp bi (arthritic and rheumatic conditions).

Avoid under these conditions: Spleen/stomach deficiency or frequent urination.

WATERMELON

Energy: Cold

Flavours: sweet

Organs affected: stomach, heart, and bladder.

Properties: Clears heat, lubricates intestines, relieves summer heat, relieves

mental depression, quenches thirst, and acts as a diuretic.

Conditions for which used: sore throat, canker sores, diminished urination.
 Avoid under these conditions: Excess dampness, anaemia, frequent urination,
and coldness in the Middle Warmer.

WHEAT

Energy: Cool

Flavours: sweet

Organs affected: spleen, heart, and kidneys.

Properties: Nourishes heart, calms spirit, clears heat, quenches thirst.

Conditions for which used: Insomnia, nervousness, irritability, thirst.

WHITEFISH

Energy: Neutral

Flavours: sweet

Organs affected: lungs, stomach, and liver.

Properties: Tonifies spleen, relieves indigestion, promotes water flow.

YAMS

Energy: Neutral

Flavours: sweet

Organs affected: lungs, spleen, and kidneys.

Properties: Tonify spleen, lungs, kidneys; benefit semen.

Conditions for which used: Diarrhoea, dysentery, diabetes, leucorrhoea,

spermatorrhoea, and cough.

The above were extracted from The Way of Chinese Herbs, Michael Tierra, ISBN
0-671-89869-8, a book the author of this course recommends.

The following is adapted from Thai and Chinese Simple Cookery Book, Starfire
Books

ISBN 1-903817-07-2
Chinese cooking is amongst the worlds greatest. The basic philosophy of
balance, where the freshest produce is combined with the flavours of dried,
salted and fermented ingredients, preserves and condiments. Most ingredients
are now available in ordinary supermarkets and a few of the more unusual ones
in Asian or Chinese groceries and markets.

AUBERGINES

Chinese aubergines are thinner with a mote delicate flavour than the
Mediterranean variety. They are used in many savoury dishes.

BABY SWEETCORN

These tiny, tender cobs of sweetcorn, about 7.5 cm/3 inches long, add a crunchy
texture and sweet flavour to many dishes. When buying, make sure that they are
bright yellow with no brown patches, firm and crisp.

BAMBOO SHOOTS

Bamboo shoots are young, creamy-coloured, conical-shaped shoots of edible

bamboo plants. They add a crunchy texture and clean, mild flavour to many
dishes and are sometimes available in Chinese groceries, as well as vacuum-
packed or canned in most supermarkets. If you buy the latter, transfer them to a
container of water once the can has been opened. If you change the water daily,
they will keep for up to five days in the refrigerator.

BEANSPROUTS

These are the shoots of the mung bean and are readily available prepacked in
the vegetable section of most supermarkets. They add a wonderfully crisp
texture when added to stir-fries and take only a minute or two to cook. Ideally,
the brown root should be removed from each sprout and discarded, however; this
is time consuming, but improves the appearance of the dish.

BIRDS NEST

This is literally a birds nest made from the spittle of a swallow and can
occasionally be found in Chinese food shops. It is sold as a crunchy jelly that is
often added to sauces, soups and extravagant stuffings and is an acquired taste.
Since it is dried, it can be stored in a dry place for several years. To use, it should
be soaked overnight in cold water, then simmered for 20 minutes in fresh water.

BLACK BEANS

These small, black soya beans may also be known as salted black beans, as
they have been fermented with salt and spices. Sold loose in Chinese groceries,
but also available canned, they have a rich flavour and are often used with
ginger and garlic with which they have a particular affinity.

BOK CHOI

Also known as pak choi, the most common variety has long, slightly ridged white
stems like celery and large, oval thick dark green leaves. Bok choi has a mild,
fresh, slightly peppery taste and needs very little cooking. Choose smaller ones if
possible, as they are more tender. Store in the bottom of the refrigerator.

CASHEW NUTS

These milky-flavoured nuts with a crunchy texture are often used whole or
chopped in Chinese cooking, particularly as an ingredient in chicken dishes.

CASSIA

This is the bark taken from a cassia or laurel tree and is dark brown and flat in
shape. It is similar, but slightly less subtle than cinnamon.

CHILLIES

There are many different kinds of chillies and generally, the smaller they are the
more fierce the heat. Red chillies are generally milder than green ones because
they sweeten as they become riper. The tiny, slender tapering red or green

Dried red chillies are used in many regions of China. The drying process
concentrates the flavour, making them fierier. Look for dried chillies with a bright
red colour and a pungent aroma. If stored in a sealed container, they will keep
almost indefinitely. Chilli oil is made from crushed dried chillies or whole fresh
chillies and is used as both a seasoning and a dipping condiment. Chilli powder is
made from dried red chillies and is usually mixed with other spices and
seasonings, ranging from mild and aromatic to very hot - always check the jar
before using. Chilli bean sauce is a thick, dark paste made from soya beans,
chillies and other spicy seasonings and is very hot. Seal the jar after use and
store in the refrigerator.

CHINESE CELERY

Unlike the Western variety, Chinese celery stalks are thin, hollow and very crisp
and range from pure white to dark green. Used as both an herb and a vegetable,
Chinese celery is often stir-fried or used in soups and braised dishes.

CHINESE KALE

It has an almost earthy and slightly bitter taste and is usually served blanched
and accompanied by oyster sauce. When buying, look for firm stems and fresh,
dark green leaves. Store in the bottom drawer of the refrigerator for up to four
days.

CHINESE KEYS

It is a member of the ginger family, with an aromatic sweet flavour that goes
well in curries.

CHINESE LEAVES

Also known as Chinese cabbage, Chinese leaves look like a large, tightly packed
lettuce with crinkly, pale green leaves. It adds a crunchy texture to stir-fries.

COCONUT MILK

Rich, creamy coconut milk is extracted from the white flesh of the nut It can be
bought in cans or made by adding boiling water to a sachet of coconut powder.
Sometimes an opaque, white cream rises to the top of canned coconut milk and
solidifies. You should shake the can before opening. If the milk is stored in an
airtight container in the refrigerator it will last for up to three days, however, it
does not freeze well. It is readily available in most good health shops.

CHINESE MUSTARD CABBAGE

Also known as gaai choi, these mustard plants are similar in appearance to
cabbages. The whole leaf is eaten, usually shredded into soups and stir-fries to
which they add a fresh astringent flavour.
CORIANDER

Ground coriander is made from coriander seeds and has an almost sweet, spicy,
fresh flavour. You can buy it ready ground or instead toast whole seeds in the
oven and grind them yourself

CREAMED COCONUT

Made from coconut oils and other fats, this comes in a hard, white block. It is not
a substitute for coconut milk and is usually added at the end of cooking, to
thicken a sauce, or to add coconut flavour to a finished dish.

GARLIC

This popular seasoning flavours almost all Chinese dishes. Garlic heads are
smaller and thinner skinned, so they are often used whole as well as finely
chopped or crushed. Choose firm garlic, preferably with a pinkish tinge and store
in a cool, dry place, but not in the refrigerator.

GINGER

Fresh root ginger has a pungent, spicy, fresh taste. It is usually peeled, then
finely chopped or grated - vary the amount of ginger used to suit your own taste.
For just a hint, slice thickly and add to the dish when cooking, then remove just
before serving. Fresh ginger is infinitely preferable to the powdered variety,
which loses its flavour rapidly. Fresh ginger should feel firm when you buy it. If
you have more than you need it can be used within a week. Store it in the freezer
as it can be grated from frozen.

GROUNDNUT OIL

Also known as peanut oil, this has a mild, nutty flavour. Because it can be
heated to high temperatures, it is ideal for both stir-frying and deep-frying.

HOISIN SAUCE

This is a thick, dark brownish-red sauce, which is sweet, tangy and spicy. Made
from soya beans, salt, flour, sugar, vinegar, chilli, garlic and sesame oil, it may
be used as a dip, in red-cooking and as a baste for roasted meats.
KRACHAI

Also known as lesser ginger, this is smaller and spicier than either ginger or
galangal. It can be bought fresh in Oriental food shops or dried in small packets.

LEMON GRASS

These look a bit like spring onions, but are much tougher. The stems should be
bashed to release the lemony flavour during cooking, then removed before
serving. Alternatively, peel away the outer layers and chop the heart very finely.

LOTUS ROOT

This is the underwater rhizome of the lotus flower and has a lacy appearance
when sliced and a sweet, crunchy flavour. Fresh lotus root takes about two hours
to cook, so it is worth considering using canned lotus root instead.

MANGETOUT

These tender green pea pods with flat, barely formed peas have a deliciously
crisp texture. To prepare them for cooking, simply top and tail, pulling away any
string from the edges.

MOOLI

AIso known as daikon or white radish, these look like smooth, white parsnips
(they come from the same family as the radish). They have a peppery, fresh
taste and are often used in salads, peeled and thinly sliced or grated. They can
also be cooked, but because they have high water content, they should be salted
to extract some of the liquid, then rinsed well and steamed or boiled. They are
often carved into beautiful and intricate shapes as a table decoration or garnish.

MUSHROOMS

Many sorts of dried mushrooms are used in Chinese cooking. Cloud ear (black
fungus) mushrooms need soaking in warm water for about 20 minutes before
use. They have a subtle, mild flavour and are highly regarded for their colour and
gelatinous flavour. Dried shiitake mushrooms have a very strong flavour and are
used in small quantities. After soaking, the hard stalks are usually discarded or
added to stock.
Oyster mushrooms with their subtle flavour and delicate, almost slippery texture
often feature in Chinese cooking. Now cultivated, they are widely available. The
colour of the fan-shaped cap gives the mushroom its name, although they can
also be pink or yellow as well as grey. Tear into long triangular segments,
following the lines of the gills, and cook the smaller ones whole.

Shiitake mushrooms were originally Oriental, but they are now grown all over the
world. They are more often used dried in Chinese cooking, but may also be used
fresh - the caps have a strong flavour and are generally sliced and the stalks
discarded. Cook the mushrooms gently for a short time, as they may toughen if
overcooked. Straw mushrooms are sometimes known as double mushrooms
because that is exactly what they look like; two mushrooms that grow end to
end. They are small and pale brown with a pale-coloured stem.

NAM PLA FISH SAUCE

This is a golden brown, thin sauce with a salty flavour and is made from salted
and fermented fresh fish, usually anchovies. It is used in Thai cooking in much
the same way as soy sauce is used in Chinese cooking. The fishy aroma is almost
unpleasant when the bottle is opened, but this mellows when mixed with other
ingredients.

NOODLES

There are many types of noodles used in Chinese cuisine. The most popular
include: cellophane noodles - also known as glass noodles - that are white and
become transparent when cooked. Made from ground mung beans, they are
never served on their own, but are added to soups or are deep-fried and used as
a garnish. Egg noodles can be bought fresh, but the dried ones, which come in
fine and medium, are just as good. Generally, flat noodles are used in soups and
round ones for stir-fries. Rice noodles are fine, opaque noodles made from rice
flour and are also called rice sticks. They are common in southern China, as it is
the rice growing area of the country. Wheat is the primary grab in northern China
and is made into noodles without egg. These noodles are sold in compressed
square packages and bundles. Yifu noodles are round, yellow noodles, woven in a
round cake and are often sold precooked.

OYSTER SAUCE

This is a thick, brown sauce made from oysters cooked in soy sauce. It has a
wonderfully rich, but not fishy flavour, as this disappears during processing.
Often used as a condiment, it is also one of the most used ingredients in
southern Chinese cuisine.
PAPAYA

Also called pawpaw, the unripe green flesh of this tropical fruit is often used in
Thai cooking. It ripens to a deep orange colour and is delicious sliced and served
as a dessert.

PLUM SAUCE

The name suggests plum sauce is made from plums that are simmered together
with vinegar, sugar, ginger, chilli and other spices.

RICE

Glutinous rice is a short-grain variety often used in desserts. It is sometimes

referred to as sticky rice. Thai Jasmine rice is long-grain rice from Thailand with
an aromatic and subtle flavour.

RICE PAPER

This is made from a mixture of rice flour, water and salt, which is rolled out by
machine until it is paper-thin and dried. It comes in round or triangular pieces,
which can be softened by placing between two damp tea towels and are then
used to make spring rolls.

RICE VINEGARS

There are several varieties: white vinegar is clear and mild; red vinegar is
slightly sweet and quite salty and is often used as a dipping sauce; black vinegar
is very rich, yet mild and sweet vinegar is very thick, dark-coloured and flavoured
with star anise.

RICE WINE

Often used in Chinese cooking in both marinades and sauces, rice wine is made
from glutinous rice and has a rich, mellow taste. Do not confuse rice wine with
sake, which is the Japanese version, as it is very different. Pale-dry sherry is a
good substitute for rice wine.

SESAME OIL
 This is a thick, dark-golden to brown aromatic oil that is made from sesame
seeds. It is rarely used in frying, as it has a low smoke-point, but when it is, it
should be combined with another oil. It is often added to a finished dish in small
quantities.

SESAME PASTE

Sesame paste is a rich, very creamy brown paste made from sesame seeds,
however, it is not the same as tahini paste from the Middle East. If unavailable,
use smooth peanut butter, which has a similar texture.

SESAME SEEDS

These are the dried seeds of the sesame herb. Unshelled the seeds may be dull
white to black in colour, but once the hull is removed, the seeds are a creamy-
white colour. Sesame seeds are often used as a garnish or as a light coating to
add crunch to food. Toast them first, to intensify their flavour, by shaking over
heat in a dry frying pan until the seeds are lightly coloured,

SHALLOTS

Small, mild-flavoured members of the onion family, shallots have coppery-

coloured skins. Use them in the same way as onions, or thinly slice and deep-fry
to use as a garnish.

SHRIMP PASTE

Made from pured, fermented salted shrimps, the Chinese version has a strong
aroma. Dried salted shrimps are also available, which are sometimes used as a
seasoning in stir-fries. They should be soaked first in warm water, then pured in
a blender or made into a paste with a pestle and mortar.

SOY SAUCE

Both light and dark soy sauce feature frequently in Chinese cooking. It is made
from a mixture of soya beans, flour and water that are fermented together and
allowed to age. The resulting liquid, which is then distilled, is soy sauce. Light soy
sauce has a lighter colour and is saltier than the dark variety. It is often labelled
as superior soy. Dark soy sauce is aged for longer and the colour is almost
black. Its flavour is stronger and is slightly thicker than light soy sauce.
Confusingly, this is labelled in Chinese food shops as Soy Superior Sauce. It is
also possible to buy a mushroom soy sauce, which is made by the infusion of dry
straw mushrooms and a shrimp-flavoured soy sauce.

SPRING ONIONS

Long, slender spring onions are the immature bulbs of yellow onions They are
frequently used in stir fries, as they cook within minutes.

STAR ANISE

This is an eight-pointed, star-shaped pod with a strong aniseed flavour. It is

added whole to many Chinese dishes, but is usually removed before serving. It is
also a vital ingredient in Chinese five-spice powder.

SZECHUAN PEPPERCORNS

This small reddish spice has a distinct, woody flavour and is more fragrantly
spicy than hot. It is one of the spices in Chinese five-spice powder. Also known as
fargara and Chinese pepper, Szechuan peppercorns are used extensively in
Sichuan cooking. Unrelated to peppers, they are the dried berries of a shrub and
have a slight numbing effect on the tongue.

TAMARIND

This adds an essential sour taste to many dishes. It is extracted from the pods
as a sticky brown pulp, which is soaked to make tamarind water.

THOUSAND-YEAR-OLD EGGS

Fresh duck eggs are often preserved in brine, which seeps into the shell, making
the whites salty and the yolks firm and orange-coloured. Thousand-year-old eggs
are preserved in a mixture of clay, fine ash and salt. The whites of the eggs turn
a translucent black and the yolks a grey-green colour after a year or so, hence
their name. Unopened eggs can be kept for many months.

TOFU

Tofu or bean curd has been used as an ingredient in Chinese cooking for over
1000 years. Made from yellow soya beans, which are soaked, ground and briefly
cooked, tofu is very rich in protein and low in calories. Because of its bland taste
it is ideal cooked with stronger flavourings. It is usually available in two types: a
soft variety known as silken tofu that can be used for soups and desserts, and a
firm, solid white block, which can be cubed or sliced and included in stir-frying
and braising. Also available is smoked tofu, which is a seasoned bean curd. When
using, cut into the required size with care and do not stir too much when
cooking; it simply needs to be heated through.

TURMERIC

This mild flavoured spice adds a bright yellow hue to foods. Although it can
sometimes be bought fresh, it is most often used in its dried powdered form.
Wonton wrappers, also called wonton skins, are egg and flour pastry-like
wrappings that can be stuffed then fried, steamed or added to soups. Fresh ones
may be stored for about five days in the refrigerator if kept wrapped in cling film.
[In recent studies it has shown promise as being anti-cancer].

Chinese food has become increasingly popular in this country during recent
years. There are many similarities between the two cuisines, yet their history,
climate and culture has created subtle differences between them.

WATER CHESTNUTS

These are bulbs of an Asian water plant that look like and are a similar size to
chestnuts. When peeled, the inner flesh is very crisp. Some Oriental grocers sell
them fresh, although canned, either whole or sliced, are almost as good.

WATER SPINACH

This is widely grown throughout Asia and is unrelated to ordinary spinach. The
leaves are elongated and tender and the stems fine and delicate. Water spinach
requires minimal cooking. It is cooked in the same way as spinach, either
steamed, stir-fried or added to soups.

YARD-LONG BEANS

Although unrelated to French beans, they are similar in appearance, but about
four times longer. As they grow, they start to curl and are often sold in looped
bunches. Two varieties exist: a pale green type and a much darker, thinner
variety. They are very popular and may be found in great quantities in Chinese
markets. The Cantonese often cook them with black beans or fermented bean
curd and in Sichuan, they are deep-fried. Store in a plastic bag in the refrigerator
for up to four days. To prepare, cut into lengths and use in exactly the same way
as French beans.
YELLOW BEAN SAUCE

This thick, aromatic sauce is made with fermented yellow beans, flour and salt
and adds a distinctive flavour to sauces.

QUICK-REFERENCE TABLE

Nutrient

Major Uses

Food Sources

RDI

ODI

Fat-Soluble Vitamins

Vitamin A and Beta-carotene

Antioxidant.

Prevents night blindness and other eye problems.

May be useful for acne and other skin disorders.

Enhances immunity.

Fish liver oils, animal livers, green and yellow fruits and vegetables.
5,000 IU

5,000-50,000 IU (in a mixture of A and beta-carotene)

Vitamin D

Required for calcium and phosphorus absorption and utilisation.

Prevention and treatment of osteoporosis.

Enhances immunity.

Fish liver oils, fatty saltwater fish, vitamin D-fortified dairy products, eggs.

400 IU

400-800 IU

Vitamin E

Antioxidant

Cancer prevention.

Cardiovascular disease prevention.

Improves circulation

Tissue repair.

May prevent age spots.

Useful in treating fibrocystic breasts.

Useful in treating PMS.

Cold-pressed vegetable oils, whole grains, nuts, dark-green leafy vegetables,

legumes.

30 IU

400-1,200 IU

Vitamin K

Needed for blood clotting

May play a role in bone formation.

May prevent osteoporosis.

Green leafy vegetables.

80 mcg

80 mcg

Water-Soluble Vitamins

Biotin

Needed for metabolism of protein, fats, and carbohydrates

Not enough data available, but deficiencies may be implicated in high serum
cholesterol, seborrheic dermatitis, and certain nervous system disorders.

Meat, cooked egg yolk, yeast, poultry, milk, saltwater fish, soybeans, whole
grains

300 mcg

300 mcg
Choline and Inositol

Involved in metabolism of fat and cholesterol, and absorption and utilisation of

fat.

Choline makes an important brain neurotransmitter.

Egg yolk, whole grains, vegetables, organ meats, fruits, milk.

None

25-500 mg

Folic acid

Works closely with B12.

Involved in protein metabolism.

Needed for healthy cell division and replication.

Prevention and treatment of folic acid anaemia.

Stress may increase need.

May be useful for depression and anxiety.

May be useful in treating cervical dysplasia.

Oral contraceptives may increase need.

Beef, lamb, pork, chicken liver, whole wheat, bran, green leafy vegetables, yeast.

400 mcg

400-1,200 mcg
PABA

Needed for protein metabolism.

Needed for folic acid metabolism.

Used topically as a sunscreen.

Liver, kidney, whole grains, molasses.

10 mg

25-500 mg

Pantothenic acid

Needed in fat, protein, and carbohydrate metabolism.

Needed for synthesis of hormones and cholesterol.

Needed for red blood cell production.

Needed for nerve transmission.

Vital for healthy function of the adrenal glands.

May be useful for joint inflammation.

May be useful for depression and anxiety.

Eggs, saltwater fish, pork, beef, milk, whole wheat, beans, fresh vegetables.

10 mg

25-500 mg
Vitamin B complex

B1 (thiamin);

B2 (riboflavin);

B3 (niacin, niacin-amide);

B6 (pyridoxine)

Maintains healthy nerves, skin, eyes, hair, liver, mouth, muscle tone in
gastrointestinal tract.

B vitamins are coenzymes involved in energy production.

Emotional or physical stress increases need.

May be useful for depression or anxiety.

Unrefined whole grains, liver, green leafy vegetables, fish, poultry, eggs, meat,
nuts, beans.

B1: 1.5 mg

B2: 1.7 mg

B3: 20 mg

B6: 2.0 mg

25-300 mg

B1: High-carbohydrate diet increases need.

 B2: may be useful with B6 for treatment of carpal tunnel syndrome. May prevent
cataracts. Increased need with oral contraceptives. Increased need with
strenuous exercise. Antioxidant.

B3: Useful for circulatory problems. Lowers serum cholesterol and triglycerides.

B6: May be useful in preventing oxalate stones. May be used as mild diuretic.
May be useful for PMS. Increased need with oral contraceptives. May be useful in
treating asthma.

Vitamin B12 (cobalamin)

Needed for fat and carbohydrate metabolism.

Prevention and treatment of B12 anemia.

Maintains proper nervous system function.

May be useful for anxiety and depression.

Kidney, liver, egg, herring, mackerel, milk, cheese, tofu, seafood.

6 mcg

25-500 mcg

Vitamin C (ascorbic acid)

Growth and repair of tissues.

May reduce cholesterol.

Antioxidant.

Cancer prevention
Enhances immunity.

Stress increases requirement.

May reduce high blood pressure.

May prevent atherosclerosis.

Protects against pollution

Green vegetables, berries, citrus fruit.

60 mg

500-5,000 mg (higher during stress or illness)

Minerals

Boron

Prevents bone loss.

May enhance bone density

Fruits, vegetables.

None

3-6 mg *

Calcium

Needed for healthy bones and teeth

Needed for nerve transmission.

Used for muscle function.

May lower blood pressure.

Osteoporosis prevention.

Dairy foods, green leafy vegetables, salmon, sardines, seafood.

1,000 mg

1,000-1,500 mg

Chromium

Required for glucose metabolism.

May prevent diabetes.

May reduce cholesterol.

Brewers yeast, beer, meat, cheese, whole grains.

120 mcg

200-600 mcg

Copper

Involved in blood formation.

Needed for healthy nerves.

Needed for taste sensitivity.

Used in energy production.

Needed for healthy bone development.

Widely distributed in foods

Also derived from copper cookware and plumbing

2 mg

Generally available through foods

0.5-2 mg

Iodine

Needed for healthy thyroid gland.

Prevents goiter.

Iodised salts, seafood, kelp, saltwater fish

150 mcg

150-300 mcg (0-150 mcg for those who use iodised salt)

Iron

Vital for blood formation.

Needed for energy production.

Required for healthy immune system.

Meat, poultry, fish, liver, eggs, green leafy vegetables, whole grain or enriched
breads and cereals.

18 mg
15-30 mg

Magnesium

Needed for healthy bones.

Involved in nerve transmission.

Needed for muscle function.

Used in energy formation.

Needed for healthy blood vessels.

May lower blood pressure.

Widely distributed in foods, especially dairy foods, meat, fish, seafood.

400 mg

500-750 mg

Manganese

Needed for protein and fat metabolism.

Used in energy formation.

Required for normal bone growth and reproduction.

Needed for healthy nerves.

Needed for healthy blood sugar regulation.

Needed for healthy immune system.

Nuts, seeds, whole grains, avocado, seaweed.

2 mg

15-30 mg

Phosphorus

Necessary for healthy bones.

Needed for production of energy.

Used as a buffering agent.

Needed for utilisation of protein, fats, and carbohydrates.

Available in most foods; sodas can be very high.

1,000 mg

Generally available through foods: 200-400 mg

Potassium

May lower blood pressure.

Needed for energy storage

Needed for nerve transmission, muscle contraction, and hormone secretion.

Dairy foods, meat, poultry, fish, fruit, legumes, whole grains, vegetables.

None

99-300 mg
Selenium

Cancer prevention.

Heart disease prevention.

Depending on soil content, may be in grains and meat

70 mcg

50-400 mcg (50-100 mcg for those who live in high-selenium areas)

Zinc

Needed for wound healing

Maintains taste and smell acuity.

Needed for healthy immune system.

Protects liver from chemical damage.

Oysters, fish, seafood, meats, poultry, whole grains, legumes.

15 mg

22.5-50 mg

Other Nutrients

Coenzyme Q10 (CoQ)

Cell energy and metabolism.

Prevents cell damage.

May be useful in cardiovascular diseases such as angina, congestive heart

failure, arrhythmia, and high blood pressure.

May protect heart muscle and promote faster heart attack and heart surgery.

None

None

50-300 mg *

DHEA

Anti-aging properties.

May strengthen immune system.

May inhibit cancer.

May help prevent cardiovascular disease.

May increase insulin tissue sensitivity.

May help treat lupus.

None

None

Use only when needed

EPA
Prevents heart disease.

May lower blood pressure

May lower triglycerides

May lower cholesterol.

Prevents excess blood clotting.

May relieve inflammatory and allergic reactions.

May inhibit cancer.

May enhance immune system.

Cold-water fish.

None

250-3,000 mg *

Flavonoids

Antioxidant.

May lower cholesterol.

May prevent cardiovascular disease.

May inhibit cancer.

Needed to maintain healthy blood vessels.

Helps fight viral infections

Fruits, vegetables, grains, nuts, seeds, soybeans, tea, coffee, wine

None

250-1,000 mg

Garlic

May lower blood pressure.

May enhance immune system.

May prevent heart disease.

May lower triglycerides.

May lower cholesterol.

Antibacterial, antiviral, antifungal.

Prevents excess blood clotting.

May prevent cancer.

Antioxidant

Garlic.

None

200-1,200 mg *
GLA

May prevent heart disease.

Relieves allergic reactions.

Relieves eczema.

Relieves arthritis.

Relieves PMS symptoms.

May assist in weight loss.

Evening primrose oil, borage oil, blackcurrant oil.

None

70-240 mg *

Glutathione and NAC

Antioxidant.

Helps fight viral infections.

May inhibit cancer.

Helps maintain healthy immune system.

Protects against environmental and drug toxicity.

Fruits, vegetables, meat.

None

Glutathione

500-5,000 mg *

NAC

1,000-3,000 mg *

L-carnitine

Needed for fat metabolism.

May inhibit muscle fatigue diseases.

May alleviate or prevent heart conditions.

Helps body detoxify drugs.

Animal foods.

None

1,000-5,000 mg *

Melatonin

Regulates biological rhythms.

Relieves insomnia.

Prevents jet lag.

Antiaging properties.

Relieves some hormone-related problems

May inhibit cancer.

Found in small amounts in rice, barley, corn.

None

For short-term use, only when needed.

GROWING AND CULTIVATION OF HERBS

The garden is a healing place. If you have a love of plants and gardening then
you will know the sense of joy and serenity that can be derived from a few hours
spent in the garden, tending your plants or simply relaxing and reflecting on the
beauty around you.

The first gardens of western civilisation were created when people started to
settle in communities and needed to grow plants to provide food and medicines.
The oldest pictures of gardens that exist are from ancient Egypt, dating around
1400 BC. Walls to protect them from desert winds and thieves surrounded such
gardens. Fruit trees and plants, both nutritious and medicinal, were laid out in
symmetrical shapes and rows interspersed with waterways to ease irrigation.

The early gardens of the Islamic world were highly sophisticated, and the ancient
Persian name for such gardens was pairidaeza, from which we get the word
paradise. It was taken into Old Testament Hebrew as pardes and into Greek as
paradeisos, by which time it meant a royal and beautiful garden or park. In later
Hebrew it represented both the Garden of Eden, the source of all creation, and
the kingdom of heaven or celestial paradise, the home of the angels and saints
and the abode of the virtuous after death.

The garden was the purity of the virgin bride of Solomons Song of Songs:

A garden enclosed is my sister, my spouse,

A spring shut up, a fountain sealed.

The world of plants not only offered a glimpse of the realms of paradise, but it
also provided for a wide range of earthly needs. Since the beginning of time
people have depended on plants for food, clothing, shelter, fodder and fuel.
Certain plants also offered protection against the known and the unknown the
powers of darkness and the evil eye, which threatened our ancestors. Plants
provide the oxygen we breathe and for thousands of years have given us
medicines for almost every ill. Remedies derived from plants have been used for
healing both the body and the soul.

We can trace the connection between human existence and healing herbs to
Neanderthal man.

Hippocrates 468-377 BC, the first important medical thinker of the West,
recorded his humoral theory and the use of over 400 medicinal plants.

The celebrated herbal of Dioscorides, De Materia Medica, written in the 2nd

century AD and describing over 500 plants, became the foundation of European
medicine. From about the 4th century onwards, knowledge of medicinal plants
was kept alive predominantly within the medieval monasteries, which were the
main storehouses of knowledge.

Other herbal knowledge was passed down by oral tradition from one generation
to another. It was usually women who were the herb gatherers, and neighbouring
families relied heavily on the skills of such wise women particularly if the nearest
monastery was some distance away.
The invention of the printing press in the 15th century revolutionised the spread
of herbal information in Europe. Old hand copied herbals were replaced by
printed books, which were more widely available to medical students and those
studying plants. The new spirit of learning of the Renaissance encouraged direct
observation and the drawing of plants from nature. The science of botany began
to develop as a study of the plants themselves rather than of their medicinal
properties.

A great number of new herbals began to appear around this time, notably those
of Gerard and Culpeper and all aspects of plant knowledge, botany, pharmacy,
horticulture and history began to grow.

In the late 16th and early 17th centuries, gardens became inundated with new
exotic species brought almost daily by navigators and explorers from abroad,
and at the same time attitudes towards plants and gardens began to change
considerably. The new spirit of scientific analysis attacked traditional rituals
associated with the prescribing of herbs, as they smacked of mysticism, even
sorcery, rather than the workings of the rational scientific mind. Doctors began
to rely on other, often toxic, substances such as mercury and arsenic, as well as
bloodletting for their treatments.

Until this time, herbs had not been grown separately from ornamental plants, for
almost all cultivated plants possessed culinary or medicinal virtues, or were used
in a symbolic way, such as for protection against evil, or conferring the spiritual
protection of the Virgin Mary. Even their beauty had healing effects, enhancing
general health and well-being by awakening the spirit and enriching the soul.

By the 18th century herbs were mostly banished to the kitchen garden, although
they did remain in the traditional cottage gardens in medleys of fruit, flowers,
vegetables and herbs, to be used by the old wives for the everyday ills of
country folk.

As herbalism was going into decline in Europe it was being developed in America.
The seeds and roots of medicinal herbs and copies of the great herbals of the
day accompanied the first colonists to America. Their ships returned with Native
American wisdom and plants to be grown and studied in European physic
gardens. The early settlers adopted Native American remedies from herbs such
as echinacea, black cohosh and witch hazel, which are still favourites among
herbalists today.
At the end of the 19th century the demand for herbal medicines in Western
Europe started to diminish thanks to the rapid developments of the Industrial
Revolution and discoveries in the world of science. Nature was seen simply in
terms of its exploitation to enable technological and economic progress and as a
source of chemical constituents.

It was not until the 1960s that positive change was in the air with the emergence
of environmental consciousness and flower power. Increasing recognition that
good diet and lifestyle are the basis for health, along with the growing
disenchantment with fast foods, artificial additives and the overuse of powerful
drugs for minor ills, has reinstated the role of herbs in diet and general health.
An interesting variety of culinary herbs enhance our increasingly cosmopolitan
and adventurous cuisine while in many homes herbs are being used to treat
common ailments and in most pharmacies a range of herbal medicines is likely
to be found.

Today, both philosophers and scientists are adopting a more holistic approach to
the study of the relationship between self and body, human beings and nature.
Herbs are being reinstated from their lowly position in the corner of the
vegetable patch to enhance flower borders and even warrant whole gardens of
their own. Many gardeners now buy plants not only for their decorative attributes
but also for their magical, romantic, symbolic, medicinal and historical
associations. Growing such herbs is an excellent way to explain more fully that
plants that are not only beautiful and aromatic but can also be effective
medicines. Your garden can be your instant medicine cabinet, enabling you to
treat a wide range of everyday minor ailments such as coughs and colds, catarrh,
stomachaches, headaches, and other aches and pains, thereby reducing visits to
your doctor and curbing the use of powerful and often expensive commercially
produced medicines for a minor self-limiting illness.

By creating a medicinal or apothecarys garden you will be following in the

footsteps of many an eminent herbalist and herb gardeners of the past. Plants
that have been grown by priests, physicians and apothecaries through millennia
are little changed today - cowslips, violets and roses, for example, are as popular
in herb gardens today as they were a thousand years ago in monastery gardens.
Such plants and gardens connect us through centuries of existence to men and
women who have gardened, cooked and healed with these plants and gazed on
them with wonder and delight as we do now. They represent a living history and
can still provide a glimpse of paradise.

Providing they have suitable soil and shelter from prevailing winds, most
medicinal herbs are easy to grow with no specialist knowledge or skills required.
An herb garden can be as large or small, as formal or informal as you wish. Herbs
can be planted in specially designed herb gardens, in herbaceous borders, in
corners of vegetable gardens, or intermingled with the vegetables, in pots on a
patio and also in window boxes or pots on your windowsill. Both the planning and
the practical laying out of an herb garden can bring many hours of pleasure and
satisfaction.

Planning your herb garden

Many of the herbs we know and those used as medicines originate in warm
climates, so in order to grow happily in cool temperate climes they prefer a
sheltered position. If your garden is warm and sheltered there is no need to be
concerned about enclosing it and herbs can be planted in the open. Otherwise, a
hedge or fence suitably sited for their protection will have the added advantage
of allowing the fragrances of the herbs to linger on warm air, rather than being
blown away from a breezy open position.

Before planting your herb garden it is a good idea to sit down with a pen and
paper and make rough plans of your garden and planting design. First of all you
need to decide where you will allocate your herb garden, or decide on the space
where you will grow your herbs. Planting herbs near the house has its
advantages, as it is easy to harvest them, and harder to forget what you have
and let the herbs go over before you notice them.

You will also see and appreciate their appearance and delicious scents the nearer
you have them to the house. You also need to take into account your type of soil
and the aspect of the site, related to the amount of sun or shade. Although herbs
like to be grown in warm, sheltered and sunny positions, some prefer light shade,
so your herb-growing area should ideally include a shady area.

Herbs in herbaceous borders

A walled garden is an ideal place for an herb border - or an herbaceous border

with a mixture of herbs, shrubs and flowers. Without a wall, you may need a
hedge or fence to provide shelter for your border.

Hedging behind the border should be evergreen and dark-leaved, not only to
provide shelter but also to provide a dense, dark background to show off the fine
and lighter coloured and silvery herbs to best advantage. When choosing
hedging plants, it is important not to choose shrubs or small trees that take too
much moisture or nutrients from the soil, such as privet. Ideal plants are those
that can be controlled easily by clipping such as bay, myrtle or juniper.

Fencing at the back of the border may be your preferred option. It enables
climbing plants such jasmine, roses, honeysuckle and hops to be displayed to
advantage. Fencing is relatively cheap to erect and provides instant shelter that
could make all the difference in an open and exposed garden as to whether your
herbs survive and flourish.

Choose the herbs that you like best for your herb border, and make a list of
them. When deciding on their positions in the border, check their height and the
time of year when they will look interesting and decorative, to ensure interest in
your border for as long as possible through the changing seasons.

Low-growing plants such as marjoram, violets, thyme, chives, marigolds,

pennyroyal, pasque flower, heather and cowslip will obviously be best planted
near the front, and taller ones such as lovage, angelica, borage, comfrey,
elecampane and fennel should go at the back. If the border is large, herbs are
best planted in clumps rather than singly, for greater visual effect. If you choose
herbs that quickly grow into good clumps, you will find that relatively soon after
planting, even within a few summer months, your garden will start to look quite
full and established. Herbs such as sage, betony, thyme, rosemary and hyssop
establish themselves surprisingly quickly. Some herbs are best planted in groups
of three to five in order to give a good show for example, greater celandine,
clary sage, meadowsweet, gentian, echinacea, black cohosh, bistort, marigolds,
violets and nasturtiums. Others that are shrubby or large and expansive are
better planted singly; these include mullein, rosemary, sage, southernwood,
wormwood, lavender, lovage, angelica and fennel. While there are gaps between
perennials in the first year or two, annual herbs such as dill, marigolds and basil
can be planted.

Alternatively you can design your border as a more informal, cottage-type

garden, and create a wonderfully exuberant confusion of shape, colour and
aroma. So that it does not look empty and too bleak in winter, it is a good idea to
intersperse herbaceous herbs with evergreen shrubs, or shrubs with winter
interest such as bright red berries of cramp bark, purple berries of juniper
bushes, or with winter flowering shrubs such as witch hazel.

POSITION
The aspect of the site should be taken into account when choosing plants for
your garden. Although most herbs like to grow in warm, sheltered and sunny
positions, some prefer light shade, so your herb garden should include a shady
patch - often provided by the proximity of a hedge or fence.

Full sun

Dappled shade

Shade

basil

angelica

comfrey

bay

chives

lungwort

coriander/

fennel

mint

cilantro

ground ivy

valerian

hyssop

lemon balm
violet

lavender

lovage

marjoram

mint

rosemary

parsley

sage

wild

thyme

strawberry

FORMAL HERB GARDEN DESIGNS

When planning and designing a more formal or traditional herb garden, it is

important to keep the pattern simple for best effect. The shape should be regular
and symmetrical - round, square or rectangular - divided into a number of
distinguishable, equal sections to form a repetitive pattern, with a focal point in
the centre, such as a sundial, fountain or pool, a statue or statuesque plant such
as angelica, or a small area of chamomile lawn.

First of all measure the plot for your herb garden and then plan it on paper
before marking it out with powdered chalk or flour on the ground. Map out its
shape and paths or divisions between sections. Make sure what type of soil the
area has and how much sunlight/shade it has before selecting plants for it. The
basis of your design will be the paths - grass, gravel, and brick or paved - which
are vital for providing access to each herb bed. When planting keep it simple!

In a formal garden, edging plants or low hedges lining the paths give a good
effect. Herbs that can be easily clipped to keep their shape such as lavender,
hyssop or rosemary are best for a formal hedge. Buy young evenly shaped plants
and plant them in well-dug fertile soil, with plenty of manure or garden compost
for extra nourishment. After planting, prune back to encourage bushy new
growth at the base of each plant. As the plants develop, trim back side-shoots to
keep the hedge compact and cut the tops to give the hedge a neat finish.

The Knot Garden

You may like to incorporate formal designs from the past into your herb garden
plan. Monastic herb gardens of the Middle Ages were enclosed by formal hedges
and geometrically criss-crossed with paths to make the herbs easily available to
the herb gatherers. In Tudor and Elizabethan times, the heyday of the
apothecaries, knot gardens became highly popular. Low-growing hedging plants
such as box, hyssop and lavender were grown in interwoven lines, resembling
the pattern made by a knotted rope. Though such complicated designs are very
attractive, their maintenance requires the devotion of a very dedicated gardener
with plenty of time on his or her hands! However, a more simple modern knot
garden could be designed along traditional lines, as shown here.

The Physic Garden

The 16th century apothecary or physic gardens were frequently planted close
to an infirmary, where apothecaries mixed their tinctures and ointments. Physic
gardens later became established as collections of scientifically and medically
valued herbs known as botanic gardens. They were often laid out very formally in
rectangular beds, in which plants were arranged in methodical order and regular
patterns.
Many modern herb garden designs can look just as effective as the knot or
physic gardens. A good place to start is with a circle divided into wedge shapes
around a central focus, like a wheel. This can look attractive and is relatively
simple to design and create. If you have plenty of space and want to create a
more intricate design with a greater variety of herbs, some of the more complex
and ambitious designs may be of interest.

The Aromatic Garden

It is hard to imagine anything more delightful than walking among a melody of

scents, brushing against aromatic leaves of coriander, lemon balm, mint,
rosemary, sage or wormwood, walking on a scented thyme, chamomile or mint
lawn, or inhaling the heady scent of roses, honeysuckle, jasmine, lavender or
evening primrose. Smells are evocative and stirring, and have been used for
thousands of years to heal us on mental and emotional as well as physiological
levels. Flowers and leaves have been the source of scents to adorn the body, to
enhance religious ceremonies and to protect against evil, each aroma having a
different specific action. It is important to choose herbs whose scent you love.

The aroma of scented plants is derived from volatile oils present in flowers and
leaves. The tiny oil-secreting glands can often be seen when the leaf is held up to
the light. The oils are released when the flowers or leaves are brushed against or
bruised. This needs to be borne in mind when planting aromatic herbs, as they
have to be near or overhanging paths for people to come into contact with them.
Some scents, such as those of chamomile, lemon balm and rosemary, are
released only if the plant is crushed, as the oil-containing glands are contained
deep within the plants structure, while others, such as angelica, elderflower,
lavender and thyme, are more superficial and just the warmth of the sun
releases their aromas.

Hedges around the beds or the circumference of the garden can add not only to
the structure and design of the garden but also to its mixture of fragrances
releasing their aroma when anyone brushes past them. Choose from hyssop,
lavender, rose, rosemary or southernwood.

The Wild Herb Garden

If you have room, the creation of a wild herb garden will offer sanctuary to many
of the wild herbs currently under threat from chemical sprays, pollution and the
destruction of their natural habitat. An area under a deciduous tree, such as a
cherry or apple tree is a good area for a patch of wild garden. In a larger area of
meadow, paths mown among tall grass and meadow flowers enable you to
appreciate their colours and scent and to check that they are not getting lost or
smothered. To plant a wild garden

Wild herb seed and meadow flower seed can be bought and grown in seed trays.
Once the plants are ready to plant out in grassland, lift a large piece of turf for
each one, dig a hole larger than is needed and fill it with plenty of good, fine-
textured loam. Water the plants and keep an eye on them until they are well
established. Check that the ground does not dry out in hot weather and that
neighbouring grasses do not completely smother the new plants. By autumn of
the same year resilient perennials such as agrimony, dock, plantain, nettles,
cleavers, comfrey, dandelion and horseradish should be able to cope with
competition. Biennials such as mullein, wild carrot and burdock should self-seed,
but it is worth collecting some seed just in case. Less aggressive plants such as
violets, cowslips, wild strawberry and wood betony may need more attention.

Another way of planting a wild area is to buy wild herb seed already mixed with
grass seed, or to mix it yourself. Your first task, though, will be to clear the
ground.

PLANTS THAT CAN GROW WILD

agrimony

ground ivy

plantain

bistort

hawthorn

St Johns wort

burdock
honeysuckle

tormentil

chickweed

hops

violets

cleavers

horseradish

wild carrot

comfrey

lungwort

wild pansy

cowslips

marjoram

wild

dandelion

marsh mallow

strawberry

dock

meadowsweet

wood betony

elderflowers
mullein

yarrow

figwort

nettle

fumitory

pasque flower

Choosing herbs for aromatherapy will depend on your tastes of smell and
climate.

A wild garden can look very attractive by early to midsummer. Once all the
flowers have gone over and seeds have dropped, the garden can be scythed.

Herbs in the vegetable garden

Herbs look very decorative planted in a corner here and there in the vegetable
garden, or in rows interspersed among the vegetables. Using herbs as edging
can give a vegetable garden the appearance of a parterre garden - parsley,
lavender, chives, dill, southernwood, marigolds, thyme, or hyssop will make
either neat rows or low growing hedges for edging.

Aromatic herbs in the vegetable garden have long been known for their
beneficial effects on the growth and health of their companion vegetables, all
except fennel, which can retard the growth of beans, tomatoes and kohlrabi.
Stinging nettles growing near aromatic herbs increase the strength of their
aroma by increasing their essential oil content.
In the Second World War it was traditional to grow carrots amongst the flowers
and other herbs and vegetables on the top of compost heaps for example.

Some herbs high in essential oils give off such strong aromas that they disguise
the smell of neighbouring plants and thus protect them from predators. Others
secrete substances from their roots into the soil that benefit their neighbours, or
have such deep roots that they bring nutrients up to the more superficial soil and
they help break up heavy soil. Chamomile and borage increase resistance to
disease. Some herbs and flowers are very popular with moths, bees and other
insects, bringing pollinators to the area. All herbs grow more quickly and
healthily together, rather than when planted singly, so the more variation in
plants grown together the better.

Insect-repellent herbs

Certain herbs have the ability to repel insects when several are planted in the
vicinity. Basil around a rose bush, for example, will keep aphids away and
feverfew around a bed of carrots will deter carrot fly. Such herbs can be planted
in rows between vegetables or as borders around the vegetable patch, as well as
among flowers in herbaceous borders and rose gardens.

INSECT REPELLENT HERBS

Insect

Repellent Herbs

Ants

marjoram, mint, rue

Beetles

catmint/catnip, flax, lavender, mint, nasturtium, rosemary

Caterpillars

elder, mint fleas fennel, rosemary, rue flies basil, lavender, rue
Mosquitos

basil, elder, feverfew, garlic

Moths

bay, chamomile, feverfew, lavender

Growing herbs in patios or paving. Many herbs look very attractive when planted
in the gaps between stones in patios, paths or paving stones, between bricks or
in gravel. Low creeping aromatic herbs are most suitable and are a delight to
walk on or by as they release their scents when bruised or brushed against.

If you are laying a path or patio you could either leave random gaps for herbs or
design a more symmetrical pattern, the easiest of which is alternate paving
stones and herb beds. If your path or patio is already in place, try removing
chipped or crumbling corners of the stones or bricks. Squeeze in a little fresh
loam and plant your small herb. Suitable plants include chamomile, creeping
thyme, marjoram and pennyroyal.

GROWING HERBS

Medicinal herbs consist of a mixture of annuals, biennials, perennials, shrubs and

even trees. Annual herbs include basil, borage, German chamomile,
coriander/cilantro, dill and marigold, and these can easily be grown from seed.
Once grown they may self-seed fairly freely and seedlings can be transplanted to
their preferred site in the garden in springtime.

Biennials take two summers to come into flower, usually producing an attractive
rosette of leaves in the first year. They include angelica, burdock, evening
primrose and mullein, all of which also self-seed freely. Herbaceous perennials
continue from one year to the next, dying down in autumn and reappearing in
spring the following year. They can mostly be grown from seed, but may be
easier to grow from other methods of propagation such as root division, or
planting cuttings or offsets. Many common herbs can be bought in nurseries or
garden centres and more unusual herbs can be found in specialist herb
nurseries.

Make sure the plants are clearly labelled to avoid confusion later. If you want
your herb garden to look established after only a short time, buy two or three of
each herb to plant in groups. Some fast-growing perennials may have to be
moved once they grow and need more space.

Sowing seeds

Herb seeds can be bought from specialist suppliers or collected from the
previous years plants. For early plants sow seeds in pots or seed trays in a
greenhouse or propagator in early spring.

When the seedlings are large enough to handle, you can thin them or transplant
them to pots to encourage growth. Once they have become sturdy little plants
they are ready to plant outdoors in early summer. Alternatively, you can sow
seeds directly into warmer soil in later spring or early summer once all sign of
winter frosts has gone. Cover the seeds with soil, the depth of which can be
measured by multiplying the diameter of the seeds two to three times.

Growing herbs from seed is both rewarding and fascinating, particularly if you
are using seed that you have collected yourself. You may often find that your own
seeds germinate more successfully than bought ones, particularly if they are
fresh and sown the moment they are ripe and ready to drop. They can be sown in
trays and left in a greenhouse or cold frame covered with a piece of glass or
polythene until they germinate. This may not happen until the following spring,
so youll need to be fairly patient.

Many variegated types of herbs and decorative coloured herbs such as purple
and golden sages will not come true when grown from seed and therefore need
to be propagated by other methods, such as root cuttings or root division.

Root division
Herbs that form good clumps are excellent candidates for root division, and in
fact herbs such as bergamot, catmint, comfrey, valerian and yarrow need to be
divided every three to four years into smaller clumps for best results. Root
division is best done in the autumn or early spring. First cut back the top growth
and dig up the entire plant with a fork. Carefully divide the clump into several
pieces with your hands, making sure that each piece retains a good system of
roots, and replant in the part of the garden that you have chosen. If the clump is
too solid to divide with your hands, you will need to use a garden fork. Dig the
fork into the middle of the clump and lever it about, forcing the clump to
separate.

Taking cuttings

Taking cuttings from established plants is an easy way to propagate herbs and
can be extremely rewarding. Softwood, semi-ripe and hardwood cuttings can all
be taken, depending on the plant. Softwood cuttings are generally successful
with most herbaceous perennials, while semi-ripe and hardwood cuttings are
suitable for shrubs and small trees.

Softwood cuttings

These are best taken in spring and early summer from healthy-looking plants.
Once you have inserted them around the edge of your pot or tray, spray the
cuttings with water using a plant spray and cover with a propagator lid, a sheet
of polythene or an inflated plastic bag to retain the moisture. Roots develop
quickly on softwood cuttings, generally within three to six weeks, but it can take
just a few days in warm conditions. Root development stimulates leaf growth, so
you will know roots are formed when you see tiny new leaves shooting at the
growing tip. Once the root system has established take the cutting and gently lift
and pot up in an individual pot or planted in a nursery bed. Cuttings are
generally best kept in pots in a sheltered area or in a greenhouse or plastic
tunnel during the first winter, and planted out in spring.

Semi-ripe cuttings

These are taken in summer when stems are harder, as they ripen at the base but
are still flexible. Side-shoots are taken off new growth, torn away from the main
stem, leaving them with a little heel of older wood. Once inserted in pots or trays
and watered in, they are also best covered with plastic to retain moisture, but it
is not absolutely vital as they are more resilient than softwood cuttings.
However, these cuttings take considerably longer to root, so keep them in pots in
a cold frame or a sheltered area of the garden, out of direct sunlight, until growth
starts the following spring.

Hardwood cuttings

These are taken in autumn, once the plant is dormant, from shrubby herbs or
trees such as bay, hawthorn, rosemary, southernwood and witch hazel. Take a
side-shoot up to 30cm l2in long from the current years growth, remove the lower
leaves and insert half its length in a mixture of compost and light soil in a
sheltered position in the garden. Firm the soil around the cutting and water it
well. Leave in position for about a year until a good root system has developed.

Root cuttings or offsets

This is the ideal method of propagation for herbs that have running roots or that
send up side-shoots around the main plant, such as chamomile, comfrey,
elecampane, mint, pennyroyal and yarrow. Cut the spreading roots or runners
from the parent plant at the end of summer or early autumn. Cut the root into
small pieces put them flat on top of compost with a little sand in a seed tray.
Cover with a plastic sheet and leave in a cold frame, greenhouse, plastic tunnel
or sheltered part of the garden. Once new shoots appear, remove the plastic and
plant out.

Layering

Layering can propagate low-growing and shrubby herbs such as lavender,

periwinkle, sage and thyme. Take a low-growing branch and fix it with a peg or a
stone so that it is in contact with the soil. If you nick the underside of the branch,
it will root more readily. Once a root has developed you can separate the newly
formed plant using garden scissors, dig it up and replant.

Mounding
Spreading herbs such as chamomile can be partially covered with soil, thus
bringing many different parts of the plant in contact with the soil so that, once
rooted, new plants can be separated off the main one.

Harvesting

Generally speaking, the aromatic leaves of herbs such as basil, lemon balm,
mint, sage and thyme are best harvested when the flowers are about to open, as
it is then that the essential oil content is highest. Flowers and flowering tops such
as agrimony, goldenrod, hyssop, St Johns wort, skullcap and yarrow are best
picked just as they are about to burst into bloom. Herbs are best collected on a
dry day once the dew has dried. Use a flat basket in order to avoid bruising or
crushing leaves or flowers. Herbs for use fresh in the kitchen - such as basil,
chives, fennel, mint, parsley, rosemary and sage - can be picked throughout the
growing season. Since the growing time for herbs is relatively short, some extra
ones could be harvested for drying or freezing to last through the winter months.
Particularly valuable are those herbs, which could be useful for treating winter
colds and coughs, such as ground ivy, hyssop, mullein and thyme, and for fevers,
such as chamomile, elderflowers and yarrow.

Seeds such as dill and fennel need to be caught when ripe, before they drop.
When harvesting them, you can cut off the whole flower head, tie it up in muslin
or a paper bag with string or a rubber band and hang it upside down in a well-
ventilated dry room. As the flower head dries, the seeds will conveniently drop
into the bag. Store the seeds in envelopes, foil or small boxes with well-fitting lids
and label clearly with the herb name and collection date.

Roots and rhizomes of herbs such as burdock, dandelion, elecampane and

valerian are best harvested when the aerial parts (flowers and leaves) have died
down in autumn or before growing recommences in springtime, as this is the
time when they are richest in stored food.

In general, when harvesting, choose plants that look as healthy and vibrant as
possible, free from disease and infestation. Make sure they are growing well
away from areas that have been sprayed or polluted by traffic, industry or
animals. Pick only the amount that you need at any one time, as herbs will easily
spoil and be wasted. Harvest just a few leaves and flowers from each plant so as
not to threaten the health or survival of any one plant.

DRYING HERBS
The object of the drying process is to reduce or eliminate the moisture in the
herb quickly before it starts to die so that it retains its therapeutic properties
while being stored for a few months.

When harvesting flowers and leaves for storage pick them in the morning before
the heat of the day reaches its peak, but make sure they are dry from rain or
dew Pick them by hand unless stalks, such as those of agrimony or yarrow, are
very tough, in which case you will need scissors. Pick gently, taking care not to
bruise the plant.

When lifting roots, dig them up with a garden fork, trying not to puncture the
outer skin. Wash the soil off the roots and cut off any leaves left. Chop the roots
into sections or slices to speed drying and lay them out to dry. When peeling
bark, as from witch hazel, it is best to remove the bark from whole branches that
have been pruned, rather than shaving it off branches that are still growing, as
this may not do the tree much good.

Drying needs to occur as quickly as possible. Shade, air and an even

temperature are all vital. Herbs can be dried in shaded, warm but well-ventilated
rooms, garden sheds or barns that are free from moisture and condensation. Try
to avoid the bathroom and utility room and damp sheds or garages, as the herbs
will not dry properly in a steamy, damp atmosphere.

You can loosely tie aerial parts of herbs in small bunches by their stems, and
hang them from a beam or a hook indoors. In warm, dry weather, you can hang
up bunches of herbs out of doors, out of direct sunlight. This may be rather an
unpredictable way to dry herbs, as the temperature varies so much through 24
hours.

You will probably get more reliable results if you spread sprigs of herbs, seed or
pieces of bark or root evenly over either a tray, wire netting, box lid, fruit tray,
sheet of paper or muslin, or, better still, a drying frame. These can be made
fairly easily by stretching muslin over a wooden frame, and are excellent for
drying as they allow free circulation of air. Spread out the herbs so there is plenty
of space between them and turn them frequently once or twice on the first day
and once daily after that. Large-leaved herbs will dry more quickly if the leaves
are stripped from their fleshy stems and the stems discarded.
Always dry herbs separately - never mix one species with another. Before storing
herbs, check that they are properly dry by seeing if they are brittle and snap
easily between the fingers and thumb. If stored before they are completely dry
herbs will reabsorb moisture from the atmosphere and deteriorate. It takes
between three and seven days for most herbs to dry. Before storing, remove
stalks and twigs from aerial parts of plants, and break roots, rhizomes and barks
into small pieces.

Herbs are best stored in airtight dark containers. Clear glass jars are fine if they
are kept in the dark, as exposure to light will cause deterioration of medicinal
constituents of the herbs. Never store in plastic as it encourages condensation.
Make sure to label the herbs by name and the date harvested. Store seeds in
packets in the refrigerator or in airtight jars.

Some herbs are ideal for freezing, particularly those with soft leaves such as
comfrey, fennel, lemon balm, marjoram, mint and parsley. Pick the leaves or
flowers, wash them, shake or pat them dry and place them in small, sealed
plastic bags in the freezer. Most herbs will keep until the next growing season if
stored in this way.

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