Nutritional Information and Guide for Chronic Patients

Nutritional Information and Guide Healthy Living

List of Nutrients and Their Sources

Vitamin A / Beta Carotene

Functions and other Facts

Fat soluble, stored in body fat, you do not need to eat it every day. Helps form a substance known as rhodopsin necessary for good eye sight and night vision Plays a vital role in the visual process of the retina Helps fight off infection by keeping your lining and mucus membranes in good condition Energizes your immune system Helps fight cancer by absorbing free radicals Aids the development of Nails, Hair, Bones, Glands and Teeth Develops cell lining inside your digestive tract Plays a vital role in your nerve chemistry and neurotransmitters

Good for the following symptoms

Poor night vision Dry and rough skin Respiratory infections

Signs of Deficiency

Drying of skin Eyes and mucus membranes Poor night vision Defective tooth enamel and impaired bone growth

Sources

Spinach, Kale, broccoli, sweet potatoes, tomatoes, pumpkins, parsnips, butternut, squash, beets, chicory, collard greens, watercress, dandelion, mustard, radish greens, carrots, cantaloupes and papayas.

Signs of Toxicity

Irregular periods, fatigue, liver enlargement, bone pain, hair loss, blurred vision, nausea, vomiting, headaches and diarrhoea.

Vitamin B₁ (Thiamine)

Functions and Other Facts

Water soluble so it is not stored in your body, try include B vitamins in your daily diet. Helps your body make maximum use carbohydrates, our source for physical and mental

vitality. It is also vital for muscle coordination and good function of your peripheral nerves found in

your hands and feet. Helps your body get rid of excess fluids During periods of sickness, surgery and stress, body needs more of this vitamin.

Good for the following Symptoms

Feeling low on energy Headaches Loss of appetite Frequent indigestion

Signs of Deficiency

Appetite loss Mental confusion Muscle weakness or paralysis Rapid heartbeat and enlarged heart (common in heavy drinkers)

Sources

Enriched starches and whole grains like wheat oatmeal and bran

Vitamin B₂ (Riboflavin)

Functions and other facts

Is vital to help extract energy from the carbohydrates, proteins and fats that you eat. Helps you protect you from common eye and skin problems Vital for maintaining and building body tissues like mucous membranes. Helps you deal with stress


Inflammation of the tongue Insomnia Eye Fatigue Blurred vision Bloodshot eyes.

Signs of Deficiency

Cracks at the corners of mouth Eye Itching Burning and Sensitivity to light

Sources

Leafy green vegetables Whole grains

Vitamin B₃ (Niacin)


Helps transform food into energy and helps metabolize fat and protein Helps you deal with physiological stress after injury Niacin helps reduce the risk of a recurrent heart attack Lowers triglycerides and cholesterol and may help reverse atherosclerosis Reduces repeat heart attacks by 29% Too much can make you feel flushed and cause irregular heart rhythm


Dermatitis Digestive Problems Anxiety Fatigue Insomnia Headache Physiological stresses (Injury, Surgery) Cardiac Disease High Cholesterol and triglycerides

Signs of Deficiency

Pellagra Redness of the skin Inflammation caused by gastrointestinal disturbances. Impaired recent memory Depression Hyperirritability Emotional Instability

Sources

Whole grains like wheat

Peas and Beans

Vitamin B₅ (Pantothenic Acid)


Important for forming particular nerve regulating substances and hormones Needed for the metabolism of carbohydrates, fats, and proteins. Needed for your body for the use of the amino acids and assembling of certain proteins. Essential for the manufacturing of many essential hormone and nerve regulating substances Works as an anti-oxidant and stops short some of the effects of aging. Helps neutralize pollutants and toxins in your tissues.


Stress low energy Wound healing Allergies Frequent colds or infections

Sources

Peanuts Rice Bran Wheat Bran

Vitamin B₆ (Pyridoxine and Related Compounds)


Flushes water soluble wastes from your body Helps your nervous system function properly Helps your body produce antibodies and red blood cells Helps keep your thymus and spleen Helps keep reproductive organs healthy Helps reduce inflammation in prostate gland in males Helps relieve premenstrual fluid retention May help alleviate retention Helps reduce symptoms of sickle-cell anaemia

Good for these symptoms

Premenstrual tension Depression Sore Mouth and Gums Some Skin Problems

Signs of Deficiency

Mouth and tongue inflammation Convulsions Depression Deficiency amongst heavy drinkers and users of oral contraceptives

Sources

Whole grains including wheat germ Grapes Cantaloupe Bananas Nuts Brewer’s yeast Blackstrap molasses Carrots Peas Potatoes

Vitamin B₁₂

Functions and Facts

Only B vitamin your body stores in quantity Vital for the production of healthy red blood cells Production of genetic DNA material Regulates the proper function of the nervous system Helps prevent anaemia and increases your overall energy To help your body use it efficiently combine it with calcium Promotes growth and increases appetite in children Essential for the basic genetic coding of DNA and RNA Helps keeps your body healthy and your oxygen rich Key element in synthesizing haemoglobin Maintains and repairs vital nerve structures Can be helpful for treating memory loss, depression and insomnia


Low energy Fatigue Vision problems Depression Perricioius anemia

Sources

Spirulina Algae Supplements Milk Kidney Liver Cheese Eggs

Inositol ( A B-Complex Vitamin)


Feeds your brain cells and plays a key role in helping metabolize cholesterol and fats Reduces Cholesterol When Combined with Choline, it works to prevent hardening of the arteries Prevents the flaking of skin condition called eczema Plays a vital role in hair growth Helps with constipation May relieve insomnia


Insomnia Anxiety High cholesterol

Signs of Deficiency

Eczema

Sources

Whole grains Wheat gum Brewer’s yeast Vegetables Dried Lima Beans Cabbage Cantaloupe Grapefruit Raisins Peanuts Unrefined Molasses

Folic Acid (Folate, Folacin) (A B-Complex Vitamin)


Required to form particular essential body proteins and genetic materials for the nucleus of the cell

Helps prevent anaemia Helps blood cells grow larger and faster than normal Promotes the synthesis of the oxygen-carrying blood protein haemoglobin.


Frequent colds and viruses Fatigue Depression Irritability Indigestion Slow wound healing

Signs of deficiency

Enlarged red blood cells Diarrhoea Bleeding gums

Sources

Leafy green vegetables; Kale, Parsley and Spinach Whole wheat Mushrooms Avocados Carrots Apricots Yeast Wheat bran Fruit Dried Beans Peas Almonds Peanuts Rye Milk

Vitamin C (Ascorbic Acid)


Should be included in your diet every day Helps adrenal gland regulate your levels of stress hormones Helps your body absorb the mineral iron Contributes to the health of your teeth and gums Helps your body for the protein collagen which gives your muscles, tissues of your blood-

vessel system your bones cartilage, your teeth and gums structure. Helps lower blood cholesterol Lowers risk of cardiovascular disease by increase HDL cholesterol Crucial for mental functions and behaviour Prevents the build-up of heavy metals like lead, mercury and aluminium that lead to

Alzheimer’s disease When combined with Vitamins A and E, C is a potent antioxidant, chemically neutralizing

oxidation product, destroys free radicals before they can damage delicate cell DNA and Membranes.

Anti-cancer properties Helps neutralize many carcinogens before they damage body tissues Most potent and good effects on your immune system, increasing the wright of essential

immune tissues like the thymus and lymph nodes. Energizes your white blood cells that fight infection and helps your body manufacture

antibody production. Protects two other vitamins, A and E from break down


Stress Wound Healing Frequent colds and viruses

Signs of deficiency

Bleeding gums and other haemorrhaging Loose Teeth Emotional disturbances Failure of wounds to heal

Sources

Citrus fruits like oranges and grapefruit Potatoes Tomatoes Melons Strawberries

Green Vegetables like broccoli, kale, cabbage and cauliflower and sweet peppers

Vitamin D


Fat soluble so it is not required every day The ultraviolent rays of the sun interact with the oils on your skin to produce this

micronutrient which is then absorbed by your skin. Helps prevent osteoporosis Vitamin D and calcium can significantly lower your risk of deadly colorectal cancer Helps keep blood pressure even by maintaining constant levels of calcium in your blood


Problems relating to bone growth and healing

Signs of deficiency

Stunned bone growth Bowed legs Poorly formed teeth Softening of Bones causing deformity and fractures

Sources

Exposure to sunlight converts chemicals to Vitamin D Salmon, fish liver, sardines, herring, margarine Dairy products

Vitamin E

Functions and Facts

Helps protect cell membranes and prolongs the life of red blood cells. Stored in the uterus, testes, adrenal and pituitary glands, bloods, muscles, heart and liver. Acts as vasodilator, opening up your blood vessels And an anticoagulant, thinning your blood and helping prevent clots Helps raise the level of HDLs good cholesterol in your body. Potent antidotes to free radicals, deactivating them chemically before they can destroy cells Helps heal scars, scratches and burns Increases fertility in both men and women Prevents the inflammation of the prostate gland In women help regulate menstrual flow and relieve menopausal symptoms Produce a short-term rise in sex drive

Good for the Symptoms

Muscle Cramps Muscle growth and strength Aids in healing neurological disorders and nerve damage caused by fibrosis and liver disease

Sources

Vegetable oil Enriched Flour Margarine Leafy green vegetables Broccoli Brussels Sprouts Spinach Whole Grain Cereals and Breads Whole wheat and wheat germ Soybeans Eggs Nuts Fruits

Vitamin K


Helps prevent internal bleeding and haemorrhages and aids in reducing excessive menstrual flow

Forms prothrombin a blood-clotting chemical Protects cuts and injuries


Bruising Nosebleeds Excessive bleeding when cut or scratched Helps treat life threatening conditions such as Crohn’s disease and ulcerative colitis.

Signs of deficiency

Defective blood clotting

Sources

Leafy green vegetables Cauliflower Peas Yogurt Kelp Fish-liver oils Safflower and soybean oils. Egg yolk Cabbage and Meat Intestinal bacteria produce vitamin K from food

The Mineral and Their Effects

Bulk Minerals

Calcium

Functions and Facts

Calcium help form your bones and teeth. Important for muscle contraction blood clotting and enzyme activity Works together with another mineral, phosphorus to make your teeth and bones healthy Along with mineral magnesium, calcium works for cardiovascular health. Helps prevent osteoporosis Helps prevent against familial colorectal cancer Works with Vitamin D to protect against colorectal malignancies Helps control your blood pressure Lowers your risk of heart attack and stroke Helps conduct nerve impulse Speeds wound healing because it helps your blood coagulate


Allergies Backaches Irritability Depression Insomnia Leg cramps

Signs of Deficiency

Osteoporosis

Those at Risk of Low Calcium

Women over forty-five Men over sixty-five People who drink a lot People with an inactive life style People on low-calorie diets Those on high-protein diets Pregnant Women Smokers Those with lactose intolerance Those who take magnesium-containing antacids frequently Those who take cortisone medication

Sources

Milk and milk products Yogurt, Cheeses, buttermilk Canned salmon Sardines Citrus Fruits Peas Beans soybens Peanuts Walnuts Sunflower seeds Leafy Green, broccoli, kale and collard greens, kidney beans Oysters Tofu Calcium carbonate

Potassium

Functions and Facts

Potassium regulates the balance of body acids and plays a role in nerve and muscle function Together with Sodium, potassium works to regulate your blood pressure and water balance

and to keep your heart muscle beating in a steady normal rhythm. Helps clear thinking by assuring adequate oxygen transport to your brain Helps body dispose of waste


Muscle weakness Fatigue Irritability Confusion Muscle Cramps Constipation Helps lower blood pressure and protects against the blood pressure boosting properties of

sodium

Signs of Deficiency

Muscle Fatigue Constipation Weak Slow Irregular Pulse Muscle Cramp while exercising Lack of appetite Mental apathy Leads to heart weakness Excessive fluid loss from sweating and diarrhoea

People at risk

Chronic liver disease Drink too much coffee Drink alcohol regularly

Sources

Bananas Potatoes Dates Raisins Apricots Cantaloupe Oranges an Orange juice Prune Juice Turkey Tomatoes Broccoli Watercress Mint leaves Lettuce Brussels sprouts Green leafy vegetables

Sunflower seeds Wheat germ

Magnesium


Essential for the transmission of nerve impulses and muscle contraction Is required by your body to convert into energy the blood sugar stored as glycogen in your

liver. Necessary for calcium and vitamin-C metabolism, as well as that of phosphorus sodium and

potassium. Helps in bone building and aids your body in dealing with physical and emotional stress

Other Benefits

Essential for the manufacture of the DNA and RNA coding of your cells. Protects you from heart disease Helps lower high blood pressure Helps relieve migraines Makes your exercising muscles stronger and increases your endurance to prolonged exercise Can help recurring kidney stones Works with calcium to protect against postmenopausal bone loss Enhances the health of pregnant and nursing women May help relieve premenstrual tension


Insomnia Anxiety Depression Irritability Muscle tremors and weakness Fatigue Poor memory Water retention

Signs of Deficiency

Loss appetite Confusion Diarrhoea Nausea Vomiting Tremors Uncontrolled muscle contractions Convulsion Predispose you to a cardiac rhythm abnormalities a potentially life-threatening condition

Heart problems

Sources

Figs Lemons Grapefruit Corn Almonds Apples Nuts Seeds Whole Grains Leafy Green Vegetables Shellfish

Sodium

Functions and Facts

Sodium keeps your heart beating in a strong steady rhythm Helps balance the functioning of all your muscles and nerves Regulates your body’s water balance Keeps the other vital mineral in proper concentration in your tissues and blood

WARNING

Too much of this mineral causes high blood pressure

Sources

Water Supply

Phosphorus


Along with the B vitamins, phosphorus is needed to extract energy from food, particularly fats and starches.

It is a component of healthy bones, teeth, gums and many other tissues. Phosphorus also helps with kidney functioning and heart regularity It lessens arthritis pain None would be possible without enough Vitamin D and Calcium. Speeds up the healing process and puts a stop to calcium loss from injury Helps prevent and treat osteoporosis Helps treat bone disease Prevents stunned growth in children Help break up and carry away fats and fatty acids in your blood, as well as keeping your

blood balanced

Works to keep your nerves from feeling frazzled and your mind alert and sharp Helps stimulate your glands to secrete hormones Keeps your muscles, including your heart, contracting regularly and smoothly Lets you digest two members of the B-vitamin family, riboflavin and niacin Assures transmission of impulses from one nerve to another Keeps your kidneys effective excreting wastes Gives you stables and plentiful energy Helps us form the proteins which help us all reproduce Helps block cancer


Muscle weakness Susceptibility to infection

Signs of Deficiency

Weakness Appetite loss Malaise Pain in bones

Those at risk of Low Phosphorus

Those on weight-loss diets of 1000 calories a day or less Pregnant and nursing women Heavy drinkers Those who consume large amounts of antacids that deplete the bones phosphorus supply

Sources

Whole grains including flour and cereals Nuts Seeds Dried beans and peas In order to keep your phosphorus-calcium balance, stay away from soft drinks, meat and

foods that contain phosphorus additives.

Trace Minerals

Chromium


Chromium helps prevent and lower high blood pressure Works as a deterrent of diabetes because it works with insulin in the metabolism of blood

sugar Helps prevent the hardening of arteries

Signs of Deficiency

Diabetes

Sources

Brewer’s yeast Whole grains

Fluorine

Functions and Facts

Helps in the development and maintenance of healthy bones and teeth enhancing the deposit of calcium.

Decreases chances of cavities and strengthens your bones. Helps prevent osteoporosis. Helps relieve back pain and improve bone density. Reduces fractures caused by osteoporosis

Good for these symptoms:

Frequent dental cavities Tendency of bone fractures

Signs of Deficiency

Excessive dental decay and possible osteoporosis

Sources

Tea Milk Cereal Grains

Copper


Keeps your energy level up by helping iron absorptions Helps the colour of your hair and skin by making the amino acid tyrosine usable. Essential for your body’s use of Vitamin C Also vital to transform your body’s iron into haemoglobin Too much or too little can have an effect on your immune system In proper balance with zinc helps protect your heart. Extends life span by protecting against heart disease Helps keep tissues oxygen –rich

Sings of Deficiency

Anaemia with weakness Laboured breathing Skin Sores Puffiness or swelling around ankles and wrists Skin Problems Including Eczema, Frequent infections and Fatigue Loss of Bone mass and osteoporosis Chronic deficiency contributes to the onset of Cancer , increased cell damage and even a

shorter life span Frequent miscarriage early in pregnancy may be due to very low copper level

Sources

Liver Dried beans Peas Whole wheat Prunes Dark Chocolate Nuts Fruits Margarine

Iodine


Two thirds of Iodine is found in your thyroid gland Essential for reproduction Controls your metabolism Controls weight gain Lack of energy Sluggish mental reaction (shortage) Burns off extra fat Gives you more energy Heighten your mental sharpness Promotes healthy teeth, skin, nails and hair

Signs of Deficiency

Slow mental reaction Dry Hair Hardening of arteries Obesity Lethargy Intolerance to cold

Sources

Kelp Iodized sea salts Vegetables grown in iodine-rich soil Onions

Iron


Iron and calcium is one of the major dietary deficiencies amongst women due to blood lost during menstrual periods, in one month women lose almost twice as much iron as men

To metabolize Iron the body requires copper, cobalt, manganese and Vitamin C In turn iron is required to metabolize B Vitamins Promotes resistance to infection Forestalls fatigue Helps with skin tone Essential for the for the manufacture of myoglobin (red pigment in muscles) It is also a component of the oxygen carrying protein haemoglobin Iron is crucial for you immune system in a number of ways Enhances overall resistance to infection

Keeps immune tissues healthy Energizes fighter white blood cells Vitalizes white and red blood cells


Depression Fatigue Pallor Weakness Headaches Heart palpitations Poor concentration

Signs of deficiency

Anaemia and Fatigue Frequency of infections and sickness Deficiency can retard intellectual growth in infants and babies. Low Iron leaves women particularly vulnerable to Candida Internal bleeding through ulcers, intestinal polyps or haemorrhoids Drinking too much liquor contributes to iron deficiency.

Sources

Raisins Enriched and Whole grain cereals Dried Beans Peas Asparagus Leafy Greens Dried Peaches Oat meal

Manganese

Functions and Facts

Reduces nervous irritability, aids in muscle reflexes, improves memory Helps combat tiredness Needed for normal bone building Important for the production of Tyrosine principle hormone of the thyroid gland Essential for proper digestion and the efficient use of food because it makes up enzymes

that extract energy and metabolize proteins. Helps the body properly use Vitamin B₁, biotin and Vitamin C Important for normal central-nervous-system functioning and reproduction Plays essential role in blood clotting Important for the manufacture of milk Can Improve your memory Helps with debilitating weakness by stimulating the transmission of impulses between the

nerves and muscles Helps treat failure of muscles coordination and loss of muscle strength Plays a role in the treatment of multiple sclerosis


Weight loss Dermatitis Nausea Stomach Problems

Signs of Deficiency:

Growth retardation Reproductive difficulty Birth defects and bone and joint abnormality

Sources

Growth retardation grains Whole-grain cereals Vegetables especially peas and beets Bran Black tea Fruits

Molybdenum


Vital part of the enzyme responsible for the use of iron in your body Helps prevent Anaemia Enhances well-being Protects against cancers of oesophagus and stomach Can detoxify potentially harmful preservatives, sulphites Reduces tooth decay


Fatigue Poor Health

Sources

Whole grains especially buckwheat, Barley, Wheat germ Legumes, lima beans, lentils Sunflower seeds Dark green leafy vegetables

Selenium


Combined with vitamin E, selenium works to slow down aging and toughening of the tissues that occurs through the break down called oxidation

Offers protection against cancer Lack of this mineral slows down the immune system Works in conjunction with vitamin E to give you more anti-bodies Protects against cancers of the prostate, pancreas, breast, ovary, skin, oesophagus, pharynx,

large intestine, lungs, rectum, colon and bladder as well as leukaemia. Protects against cardio vascular disease and stroke Combined with E, helps seniors by reducing anxiety and increasing alertness.

Sources

Cucumbers Radishes Mushrooms Wheat germ Bran, Brown rice Whole wheat bread Tomatoes Broccoli

Onions

Sulphur

Functions and Facts

Helps assure the oxygen supply necessary for optimum brain functioning Helps fight off bacterial infections Helps keep your hair shiny, tones up your skin, makes for healthy nails Helps build protein and collagen which helps hold your body parts together Helps liver with bile secretion Along with B vitamins, sulphur works with basic body metabolism Sulphur keeps your energy levels stable Helps build vital amino acids Helps alleviate arthritis


Constipation Fatigue Sluggishness Psoriasis

Sources

Garlic Onions Dried Beans Cabbage Asparagus

Zinc


Required for the synthesis of DNA and of Protein Essential to regulate muscle contractions Helps in the formation of insulin Important for blood stability Directs the proper flow of body processes Maintenance of enzyme systems and your cells Normalizing the prostate Excessive sweating can aggravate zinc loss from your body Plays a key role in your immune system Keeps lymph and thymus healthy and boosts the immune cells Important for pregnant women

Other benefits

Helps protect against cancer of the prostate, oesophagus and of the bronchial tubes. Helps postsurgical wounds heal faster Helps treat acne if your acne is caused by lack of zinc Improves potency, sperm count and testosterone levels May protect against herpes Can help treat rheumatoid arthritis Helps block the multiplication of cold viruses so you recover more quickly Helps form insulin to keep your body energized and strong Helps synthesize protein in your body Helps your muscles contract smoothly Boosts every area of your immune health Helps you absorb your vitamin, particularly your B team Crucial for proper development of your reproductive organs Men, helps assure the normal function of the prostate Helps build cell membranes and even the genetic coding. DNA


Slow or poor wound healing, hair loss, stress, frequent, infections

Sings of deficiency

Impaired cell growth and repair Poor wound healing Reduced sense of taste and smell White spots on finger nails

Mental dullness and difficulty in concentration Hair loss Decreased count in red and white blood cells More susceptibility to infections Drinkers are at special risk because absorption Can lead to low sperm count in men

Sources

Legumes Nuts Seeds Bran Whole-Wheat flour Whole grain Pumpkin seeds Brewer’s Yeast Wheat germ Ground mustard

Documents

Nutritional Information and Guide for Chronic Patients