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120 Cards in this Set

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Water soluble vitamins

Beta carotene, Vitamins, B1, B2, B3, B4, B5, B6, Folic Acid, B12 & C
Fat soluble vitamins
Vitamins A, D, E, K, Essential fatty acids
Macrominerals
Calcium, Phosphorus, Potassium, Sulphur, Chloride, Sodium, Magnesium
Microminerals
Iron, Fluoride, Zinc, Strontium, Copper, Silicon, Cobalt, Vanadium, Iodine, Tin, Selenium, Manganese, Nickel, Molybdenum, Chromium
Vitamin A
Retinol
Provitamin A
Beta Carotene
Vitamin B1
Thiamine
Vitamin B2
Riboflavin
Vitamin B3
Niacin
Vitamin B5
Pantothenic Acid
Vitamin B6
Pyradoxine
Vitamin B9
Folic Acid
Vitamin B12
Cobalmin
Vitamin C
Ascorbic Acid
Vitamin D3
Cholecalciferol
Vitamin E
Tocopherols
Vitamin K
Phyllochinone (Coagulation Vitamin)
Calcium
Ca
Phosphorus
P
Magnesium
Mg
Sodium
Na
Potassium
K
Chloride
Cl
Iron
Fe
Zinc
Zn
Copper
Cu
Manganese
Mn
Iodine
I
Chromium
Cr
Selenium
Se
Molybdenum
Mo
Cobalt
Co
Sulphur
S
Vitamin A deficiency signs
Dry sensitive mucous membranes, increased infections, diarrhoea, poor dental health and reproductive function
Beta Carotene deficiency signs
night blindness, cataracts
Vitamin B1 deficiency signs
Fatigue, irritability, poor memory, sleep disturbance, anorexia, chest wall pain, abdominal discomfort, constipation
Vitamin B2 deficiency signs
Angular stomatitis, cracked lips, cold sores, sore & bright red purple tongue, growth problems, sensitivity to light, burning watery eyes, pre-eclampsia
Vitamin B3 deficiency signs
Pellagra (diarrhoea, dermatitis, demential & eventual death), anxiety, depression, carb craving, poor sleep
Vitamin B5 deficiency signs
Burning tingly hands and feet, nausea & vomiting, weakness, muscle spasm, sleep disturbance, fatigue, stomach pain, low adrenal function
Vitamin B6 deficiency signs
Angular stomatitis, enlarged red tongue, dermatitis, reduced antibodies, high homocysteine levels, PMS, morning sickness, twitching, tingling
Folic Acid deficiency signs
Neural tube defects, fatigue, irritability, depression, headache, hair loss, nausea, insomnia, diarrhoea, weight loss
Vitamin B12 deficiency signs
Pernicious or macrocytic anemia, lethargy, weakness, shortness of breath, loss of appetite, weight loss & pallor
Vitamin C deficiency signs
Scurvy, bleeding gums (gingivitis), ulcers, cold sores, tooth loss, susceptibility to infection, easy bruising, healing difficulties, blocked hair follicles, joint pain
Vitamin D3 deficiency signs
Joint & bone problems (osteoporosis osteomalacia), poor growth, rickets, chronic lower back pain, increased susceptibility to infection, obesity
Vitamin E deficiency signs
Poor wound healing, immune dysfunction, stretch marks, low vitality, PMS, hot flushes, fertility problems
Vitamin K deficiency signs
Anemia, poor blood clotting (nose bleeds, bruising), liver disease, chrohns disease, ulcerative colitis
Calcium deficiency signs
High cholesterol & BP, palpitations, convulsions, leg cramps, aching joints, bone disorders (rickets, osteoporosis, osteomalacia), tooth decay & discolouration
Phosphorus deficiency signs
Nerve disorders (weakness, fatigue, trembling), low immunity & bone density, pain, irregular breathing, numbness
Magnesium deficiency signs
Poor sleep maintenance, muscle spasms, weakness, twitching, lack of coordination, shaky tongue, eye twitches, loss of appetite, tiredness, poor memory
Sodium deficiency signs
Abdominal cramps, weight loss, confusion, depression, dizziness, fatigue, low BP, palpitations, nausea, dehydration, impaired taste, poor coordination, recurrent infections
Potassium deficiency signs
Chills, constipation, diarrhoea, fluid retention, excessive thirst, glucose imbalance, nausea, high cholesterol, diminished reflexes, cognitive impairment, fatigue, weakness
Chloride deficiency signs
Diarrhoea, vomiting & sweating, metabolic alkalosis, low fluid volume (Haas & Levin, 2006, p. 162)
Iron deficiency signs
Poor concentration, nervousness, angular stomatitis, sore tongue, brittle hair, dizziness, difficulty swallowing, fatigue, learning & behavioural problems, repeated infections
Zinc deficiency signs

Slow growth, poor sexual development, increased body odour, hair loss, skin lesions, loss of appetite, anorexia, compromised immune system, impaired cognitive function

Copper deficiency signs
Osteoporosis, anemia, baldness, diarrhoea, lack skin & hair colour, fatigue, increased infection rates
Manganese deficiency signs
Decreased glucose tolerance & pancreatic function, cancer (Haas & Levin, 2006, p. 199)
Iodine deficiency signs
Goitre (enlarged thyroid), hypothyroidism ( fatigue, cold temperature, depression, weight gain, throat infections, constipation, dry skin, aching hip & knee joints)

Chromium deficiency signs

Diabetes, insulin resistance, syndrome X, high cholesterol, heart disease, polycystic ovarian syndrome, tiredness, weight gain, sweet cravings
Selenium deficiency signs
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)
Molybdenum deficiency signs
Increased risk of cancer, increased sensitivity to sulphites, anorexia, weight loss and earlier death (Haas & Levin, 2006, p. 201)
Cobalt deficiency signs
Pernicious anemia & nerve damage associated with B12 deficiency (Haas & Levin, 2006, p. 181)
Sulphur deficiency signs
Skin and hair symptoms, estrogen imbalance (Haas & Levin, 2006, p. 175)

Vitamin A food sources

Fish liver oils, dairy products, eggs (yolks especially) & animal liver

Beta Carotene food sources

Oranges, carrots, pumpkin & kumara

Vitamin B1 food sources
Brewers yeast, whole grains, wheat germ & rice bran
Vitamin B2 food sources
Liver, brewers yeast, yeast extract & egg yolk
Vitamin B3 food sources
Brewers yeast, organ meats, meats & whole grains
Vitamin B5 food sources
Meat, liver, brewers yeast & whole grains
Vitamin B6 food sources
Yeast extract, brewers yeast, liver & chicken
Folic Acid food sources
Leafy green veg, asparagus, broccoli & brewers yeast
Vitamin B12 food sources
Liver, sardines, oysters & egg yolk
Vitamin C food sources
Rosehip, guava, black currants & red capsicum
Vitamin D3 food sources
Fish liver oils, fatty saltwater fish, dairy & egg yolks
Vitamin E food sources
Avocado, dark green leafy veg, wheat germ & whole grains
Vitamin K food sources
Camembert, Cheddar Cheese, Alfalfa & Broccoli
Calcium food sources
Dairy foods, seaweed, sardines & fish
Phosphorus food sources
Meat, fish, chicken & turkey
Magnesium food sources
Legumes, wholegrain cereals, nuts, brewers yeast
Sodium food sources
Salt, kelp, miso & seaweed
Potassium food sources
Bananas, beef, wholemeal flour & cabbage
Chloride food sources
Sea salt, vegetables, seaweeds & olives (Haas & Levin, 2006, p. 161)
Iron food sources
Liver, kidneys, heart & mussels
Zinc food sources
Oysters, beef, lamb & liver (Haas & Levin, 2006, p. 209)
Copper food sources
Oysters, beef liver, lamb liver, brazil nuts
Manganese food sources
Nuts, wholegrains, egg yolks & seeds (Haas & Levin, 2006, p. 197)
Iodine food sources
Seafood, saltwater fish, sea vegetables & asparagus
Chromium food sources
Brewers yeast, beef, liver & whole wheat
Selenium food sources
Brewers yeast, wheat germ, liver & butter (Haas & Levin, 2006, p. 203)
Molybdenum food sources
Whole grains, oats, buckwheat and wheatgerm (Haas & Levin, 2006, p. 200)
Cobalt food sources
Meat, liver, kidney & clams (Haas & Levin, 2006, p. 180)
Sulphur food sources
Meats, fish, poultry & eggs (Haas & Levin, 2006, p. 175)
Vitamin A therapeutic uses
Prevention of night blindness & vision problems, support of immune function and as an antioxidant to prevent cancer and disease
Beta Carotene therapeutic uses
Prevention of cancer, cataracts and cardiovascular disease, reduce age related macula degeneration & prostate cancer. Lower LDL and BP (NCNZ, 2012, p. 49-50)
Vitamin B1 therapeutic uses
Assist with higher congnitive function and possibly alzheimers
Vitamin B2 therapeutic uses
Assist in prevention of pre-eclampsia (hypertension, swelling, protein in urine)
Vitamin B3 therapeutic uses
Liver detoxification, regulation of blood sugar
Vitamin B5 therapeutic uses
Lowering cholesterol and triglyceride levels, increased wound healing and adrenal function
Vitamin B6 therapeutic uses
Mild diuretic, reduces PMS symptoms and morning sickness, prevents kidney stones. Treatment of autism, febrile convulsions, stress and mood disorders
Folic Acid therapeutic uses
Cervical dysplasia, macrocytic anemia, pregnancy, alcoholism (Haas & Levin, 2006, p. 132-133). Mouthwash to alleviate gingervitis, liver detox
Vitamin B12 therapeutic uses
Prevention of anemia, improves iron absorption. Treats depression, MS, neural tube defects and recurrent miscarriage as well as liver detox
Vitamin C therapeutic uses
Antihistamine, prevents cataracts and cardiovascular disease, cancer and low bone density. Assists in iron and folic acid absorption, reduces risk of cataracts
Vitamin D3 therapeutic uses
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)
Vitamin E therapeutic uses
Non steroidal antiinflammatory, reducing osteoarthritic and rheumatoid arthritic pain and slow the progression of Alzheimers
Vitamin K therapeutic uses
Assists with blood clotting eg after birth, assists in calcium metabolism
Calcium therapeutic uses
Protect bowel mucosa, assist with muscle contraction (NCNZ, 2012, p. 31) Treatment of osteoporosis (Haas & Levin, 2006, p. 158)
Phosphorus therapeutic uses
Healing fractures, osteomalacia and osteoporosis, rickets (Haas & Levin 2006, p. 168)
Magnesium therapeutic uses
Treatment of anxiety, depression, hyper irritability, muscle twitches and cramps
Sodium therapeutic uses
Preventing and treating heat stroke and leg cramps (Haas & Levin, 2006, p. 173)
Potassium therapeutic uses
For cardiovascular disease, elevated BP, hypertension, infant colic, allergies, headache (Haas & Levin, 2006, p. 172)
Chloride therapeutic uses
Replace lost sodium in drinks, table salt. In swimming pools and hot tubs to kill bacteria
Iron therapeutic uses
Prevention and treatment of iron deficient anemia, blood loss, pregnancy, emotional symptoms (Haas & Levin, 2006, p. 192)
Zinc therapeutic uses
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)
Copper therapeutic uses
Has been used for anemia, vitiligo, fatigue, allergies, stomach ulcers, arthritis (Haas & Levin, 2006, p. 183)
Manganese therapeutic uses
Mainly manganese deficiency, may help with fatigue and poor memory, nervousness and dizziness (Haas & Levin, 2006, p. 198)
Iodine therapeutic uses
Hypothyroidism, goitre, increase energy levels in persons with fatigue and mental sluggishness (Haas & Levin, 2006, p. 186)
Chromium therapeutic uses
Treatment of hypoglycemia, diabetes mellitus, blood sugar utilisation and metabolism, lowering cholesterol (Haas & Levin, 2006, p. 179)
Selenium therapeutic uses
Antioxidant therapy with other nutrients, inflammatory problems (arthritis) and degenerative diseases and some autoimmune disorders (Haas & Levin, 2006, p. 204)
Molybdenum therapeutic uses
May be useful to prevent anemia by immobilizing iron and may be useful in maintaining uric acid levels (Haas & Levin, 2006, p. 201)
Cobalt therapeutic uses
Prevention of anemia, particularly pernicious anemia (Haas & Levin, 2006, p. 180)
Sulphur therapeutic uses
Treatment of dermatitis, eczema & psoriasis, joint problems, arthritis and epilepsy (Haas & Levin, 2006, pp. 175-76)