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120 Cards in this Set
- Front
- Back
Water soluble vitamins |
Beta carotene, Vitamins, B1, B2, B3, B4, B5, B6, Folic Acid, B12 & C
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Fat soluble vitamins
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Vitamins A, D, E, K, Essential fatty acids
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Macrominerals
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Calcium, Phosphorus, Potassium, Sulphur, Chloride, Sodium, Magnesium
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Microminerals
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Iron, Fluoride, Zinc, Strontium, Copper, Silicon, Cobalt, Vanadium, Iodine, Tin, Selenium, Manganese, Nickel, Molybdenum, Chromium
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Vitamin A
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Retinol
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Provitamin A
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Beta Carotene
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Vitamin B1
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Thiamine
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Vitamin B2
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Riboflavin
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Vitamin B3
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Niacin
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Vitamin B5
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Pantothenic Acid
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Vitamin B6
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Pyradoxine
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Vitamin B9
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Folic Acid
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Vitamin B12
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Cobalmin
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Vitamin C
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Ascorbic Acid
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Vitamin D3
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Cholecalciferol
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Vitamin E
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Tocopherols
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Vitamin K
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Phyllochinone (Coagulation Vitamin)
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Calcium
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Ca
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Phosphorus
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P
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Magnesium
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Mg
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Sodium
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Na
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Potassium
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K
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Chloride
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Cl
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Iron
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Fe
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Zinc
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Zn
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Copper
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Cu
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Manganese
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Mn
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Iodine
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I
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Chromium
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Cr
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Selenium
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Se
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Molybdenum
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Mo
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Cobalt
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Co
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Sulphur
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S
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Vitamin A deficiency signs
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Dry sensitive mucous membranes, increased infections, diarrhoea, poor dental health and reproductive function
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Beta Carotene deficiency signs
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night blindness, cataracts
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Vitamin B1 deficiency signs
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Fatigue, irritability, poor memory, sleep disturbance, anorexia, chest wall pain, abdominal discomfort, constipation
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Vitamin B2 deficiency signs
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Angular stomatitis, cracked lips, cold sores, sore & bright red purple tongue, growth problems, sensitivity to light, burning watery eyes, pre-eclampsia
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Vitamin B3 deficiency signs
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Pellagra (diarrhoea, dermatitis, demential & eventual death), anxiety, depression, carb craving, poor sleep
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Vitamin B5 deficiency signs
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Burning tingly hands and feet, nausea & vomiting, weakness, muscle spasm, sleep disturbance, fatigue, stomach pain, low adrenal function
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Vitamin B6 deficiency signs
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Angular stomatitis, enlarged red tongue, dermatitis, reduced antibodies, high homocysteine levels, PMS, morning sickness, twitching, tingling
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Folic Acid deficiency signs
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Neural tube defects, fatigue, irritability, depression, headache, hair loss, nausea, insomnia, diarrhoea, weight loss
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Vitamin B12 deficiency signs
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Pernicious or macrocytic anemia, lethargy, weakness, shortness of breath, loss of appetite, weight loss & pallor
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Vitamin C deficiency signs
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Scurvy, bleeding gums (gingivitis), ulcers, cold sores, tooth loss, susceptibility to infection, easy bruising, healing difficulties, blocked hair follicles, joint pain
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Vitamin D3 deficiency signs
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Joint & bone problems (osteoporosis osteomalacia), poor growth, rickets, chronic lower back pain, increased susceptibility to infection, obesity
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Vitamin E deficiency signs
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Poor wound healing, immune dysfunction, stretch marks, low vitality, PMS, hot flushes, fertility problems
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Vitamin K deficiency signs
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Anemia, poor blood clotting (nose bleeds, bruising), liver disease, chrohns disease, ulcerative colitis
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Calcium deficiency signs
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High cholesterol & BP, palpitations, convulsions, leg cramps, aching joints, bone disorders (rickets, osteoporosis, osteomalacia), tooth decay & discolouration
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Phosphorus deficiency signs
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Nerve disorders (weakness, fatigue, trembling), low immunity & bone density, pain, irregular breathing, numbness
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Magnesium deficiency signs
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Poor sleep maintenance, muscle spasms, weakness, twitching, lack of coordination, shaky tongue, eye twitches, loss of appetite, tiredness, poor memory
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Sodium deficiency signs
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Abdominal cramps, weight loss, confusion, depression, dizziness, fatigue, low BP, palpitations, nausea, dehydration, impaired taste, poor coordination, recurrent infections
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Potassium deficiency signs
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Chills, constipation, diarrhoea, fluid retention, excessive thirst, glucose imbalance, nausea, high cholesterol, diminished reflexes, cognitive impairment, fatigue, weakness
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Chloride deficiency signs
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Diarrhoea, vomiting & sweating, metabolic alkalosis, low fluid volume (Haas & Levin, 2006, p. 162)
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Iron deficiency signs
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Poor concentration, nervousness, angular stomatitis, sore tongue, brittle hair, dizziness, difficulty swallowing, fatigue, learning & behavioural problems, repeated infections
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Zinc deficiency signs
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Slow growth, poor sexual development, increased body odour, hair loss, skin lesions, loss of appetite, anorexia, compromised immune system, impaired cognitive function |
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Copper deficiency signs
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Osteoporosis, anemia, baldness, diarrhoea, lack skin & hair colour, fatigue, increased infection rates
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Manganese deficiency signs
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Decreased glucose tolerance & pancreatic function, cancer (Haas & Levin, 2006, p. 199)
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Iodine deficiency signs
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Goitre (enlarged thyroid), hypothyroidism ( fatigue, cold temperature, depression, weight gain, throat infections, constipation, dry skin, aching hip & knee joints)
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Chromium deficiency signs |
Diabetes, insulin resistance, syndrome X, high cholesterol, heart disease, polycystic ovarian syndrome, tiredness, weight gain, sweet cravings
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Selenium deficiency signs
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Heavy metal toxicity. Increase rates of cancer, stroke, myocardial infarction and kidney disease, eczema, psoriasis, rheumatoid arthritis, cataracts, cervical dysplasia (Haas & Levin, 2006, p. 206)
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Molybdenum deficiency signs
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Increased risk of cancer, increased sensitivity to sulphites, anorexia, weight loss and earlier death (Haas & Levin, 2006, p. 201)
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Cobalt deficiency signs
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Pernicious anemia & nerve damage associated with B12 deficiency (Haas & Levin, 2006, p. 181)
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Sulphur deficiency signs
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Skin and hair symptoms, estrogen imbalance (Haas & Levin, 2006, p. 175)
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Vitamin A food sources |
Fish liver oils, dairy products, eggs (yolks especially) & animal liver |
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Beta Carotene food sources |
Oranges, carrots, pumpkin & kumara |
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Vitamin B1 food sources
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Brewers yeast, whole grains, wheat germ & rice bran
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Vitamin B2 food sources
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Liver, brewers yeast, yeast extract & egg yolk
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Vitamin B3 food sources
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Brewers yeast, organ meats, meats & whole grains
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Vitamin B5 food sources
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Meat, liver, brewers yeast & whole grains
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Vitamin B6 food sources
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Yeast extract, brewers yeast, liver & chicken
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Folic Acid food sources
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Leafy green veg, asparagus, broccoli & brewers yeast
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Vitamin B12 food sources
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Liver, sardines, oysters & egg yolk
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Vitamin C food sources
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Rosehip, guava, black currants & red capsicum
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Vitamin D3 food sources
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Fish liver oils, fatty saltwater fish, dairy & egg yolks
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Vitamin E food sources
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Avocado, dark green leafy veg, wheat germ & whole grains
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Vitamin K food sources
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Camembert, Cheddar Cheese, Alfalfa & Broccoli
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Calcium food sources
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Dairy foods, seaweed, sardines & fish
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Phosphorus food sources
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Meat, fish, chicken & turkey
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Magnesium food sources
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Legumes, wholegrain cereals, nuts, brewers yeast
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Sodium food sources
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Salt, kelp, miso & seaweed
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Potassium food sources
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Bananas, beef, wholemeal flour & cabbage
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Chloride food sources
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Sea salt, vegetables, seaweeds & olives (Haas & Levin, 2006, p. 161)
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Iron food sources
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Liver, kidneys, heart & mussels
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Zinc food sources
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Oysters, beef, lamb & liver (Haas & Levin, 2006, p. 209)
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Copper food sources
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Oysters, beef liver, lamb liver, brazil nuts
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Manganese food sources
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Nuts, wholegrains, egg yolks & seeds (Haas & Levin, 2006, p. 197)
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Iodine food sources
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Seafood, saltwater fish, sea vegetables & asparagus
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Chromium food sources
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Brewers yeast, beef, liver & whole wheat
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Selenium food sources
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Brewers yeast, wheat germ, liver & butter (Haas & Levin, 2006, p. 203)
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Molybdenum food sources
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Whole grains, oats, buckwheat and wheatgerm (Haas & Levin, 2006, p. 200)
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Cobalt food sources
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Meat, liver, kidney & clams (Haas & Levin, 2006, p. 180)
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Sulphur food sources
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Meats, fish, poultry & eggs (Haas & Levin, 2006, p. 175)
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Vitamin A therapeutic uses
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Prevention of night blindness & vision problems, support of immune function and as an antioxidant to prevent cancer and disease
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Beta Carotene therapeutic uses
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Prevention of cancer, cataracts and cardiovascular disease, reduce age related macula degeneration & prostate cancer. Lower LDL and BP (NCNZ, 2012, p. 49-50)
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Vitamin B1 therapeutic uses
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Assist with higher congnitive function and possibly alzheimers
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Vitamin B2 therapeutic uses
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Assist in prevention of pre-eclampsia (hypertension, swelling, protein in urine)
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Vitamin B3 therapeutic uses
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Liver detoxification, regulation of blood sugar
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Vitamin B5 therapeutic uses
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Lowering cholesterol and triglyceride levels, increased wound healing and adrenal function
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Vitamin B6 therapeutic uses
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Mild diuretic, reduces PMS symptoms and morning sickness, prevents kidney stones. Treatment of autism, febrile convulsions, stress and mood disorders
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Folic Acid therapeutic uses
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Cervical dysplasia, macrocytic anemia, pregnancy, alcoholism (Haas & Levin, 2006, p. 132-133). Mouthwash to alleviate gingervitis, liver detox
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Vitamin B12 therapeutic uses
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Prevention of anemia, improves iron absorption. Treats depression, MS, neural tube defects and recurrent miscarriage as well as liver detox
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Vitamin C therapeutic uses
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Antihistamine, prevents cataracts and cardiovascular disease, cancer and low bone density. Assists in iron and folic acid absorption, reduces risk of cataracts
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Vitamin D3 therapeutic uses
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Depression and SAD (NCNZ, 2012, p. 18) Prevent or cure rickets, maintain bone & teeth, preventing tooth decay & gum problems, myopia, conjunctivitis (Haas & Levin, 2006, p. 99)
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Vitamin E therapeutic uses
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Non steroidal antiinflammatory, reducing osteoarthritic and rheumatoid arthritic pain and slow the progression of Alzheimers
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Vitamin K therapeutic uses
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Assists with blood clotting eg after birth, assists in calcium metabolism
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Calcium therapeutic uses
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Protect bowel mucosa, assist with muscle contraction (NCNZ, 2012, p. 31) Treatment of osteoporosis (Haas & Levin, 2006, p. 158)
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Phosphorus therapeutic uses
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Healing fractures, osteomalacia and osteoporosis, rickets (Haas & Levin 2006, p. 168)
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Magnesium therapeutic uses
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Treatment of anxiety, depression, hyper irritability, muscle twitches and cramps
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Sodium therapeutic uses
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Preventing and treating heat stroke and leg cramps (Haas & Levin, 2006, p. 173)
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Potassium therapeutic uses
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For cardiovascular disease, elevated BP, hypertension, infant colic, allergies, headache (Haas & Levin, 2006, p. 172)
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Chloride therapeutic uses
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Replace lost sodium in drinks, table salt. In swimming pools and hot tubs to kill bacteria
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Iron therapeutic uses
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Prevention and treatment of iron deficient anemia, blood loss, pregnancy, emotional symptoms (Haas & Levin, 2006, p. 192)
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Zinc therapeutic uses
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Assist in wound healing, increasing healing of burns and injuries. May be useful in treating boils, bedsores, dermatitis and acne (Haas & Levin, 2006, p. 211)
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Copper therapeutic uses
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Has been used for anemia, vitiligo, fatigue, allergies, stomach ulcers, arthritis (Haas & Levin, 2006, p. 183)
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Manganese therapeutic uses
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Mainly manganese deficiency, may help with fatigue and poor memory, nervousness and dizziness (Haas & Levin, 2006, p. 198)
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Iodine therapeutic uses
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Hypothyroidism, goitre, increase energy levels in persons with fatigue and mental sluggishness (Haas & Levin, 2006, p. 186)
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Chromium therapeutic uses
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Treatment of hypoglycemia, diabetes mellitus, blood sugar utilisation and metabolism, lowering cholesterol (Haas & Levin, 2006, p. 179)
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Selenium therapeutic uses
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Antioxidant therapy with other nutrients, inflammatory problems (arthritis) and degenerative diseases and some autoimmune disorders (Haas & Levin, 2006, p. 204)
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Molybdenum therapeutic uses
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May be useful to prevent anemia by immobilizing iron and may be useful in maintaining uric acid levels (Haas & Levin, 2006, p. 201)
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Cobalt therapeutic uses
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Prevention of anemia, particularly pernicious anemia (Haas & Levin, 2006, p. 180)
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Sulphur therapeutic uses
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Treatment of dermatitis, eczema & psoriasis, joint problems, arthritis and epilepsy (Haas & Levin, 2006, pp. 175-76)
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