What it does: Particularly important in childhood. Helps your body use essential fats, assisting in promoting healthy skin, hair and nerves.
Deficiency Signs: Dry skin, poor hair condition, prematurely greying hair, tender or sore muscles, poor appetite or nausea, eczema or dermatitis.
Best food sources: Cauliflower, lettuce, peas, tomatoes, oysters, grapefruit, watermelon, sweetcorn, cabbage, almonds, cherries, herrings, milk, eggs.
Optimum daily amount: 225mcg a day (120mcg from a good diet; 105mcg from a supplement).
Not only do blueberries taste great, they are one of nature’s superfoods. All fruits with a purple-blue colour are especially rich in a flavonoid called anthocyanidins.
These natural plant chemicals are very powerful antioxidants that help combat the effects of pollution and toxins in general. They are also anti-inflammatory, help reduce allergic reactions and have been shown to keep blood capillaries healthy, which is useful in conditions such as varicose veins or if you find you bruise easily. Flavonoids also help potentiate the qualities of vitamin C, which is another nutrient in blueberries, and because of this they are helpful for boosting your immunity.
Blueberries are a good source of fibre too. And they’re very versatile, equally good in smoothies, with yoghurt, in fruit salads, on cereal or as snack.
Most breast cancers are hormonally related, linked to oestrogen dominance and progesterone deficiency. Stress, excessive use of stimulants and exposure to pesticides all disrupt hormone balance. Some forms of breast cancer, however, are linked more to carcinogens. Antioxidant nutrients have been shown to decrease risk and increase survival. Use of natural progesterone has been shown to reverse the proliferation of tumour cells. See your doctor or a nutrition consultant to get your hormone levels tested and consider natural progesterone cream.
Diet advice
Follow a diet with an emphasis on foods high in antioxidants, avoiding milk and meat, beef in particular, due to their IGF hormone content and eating organic as much as possible. Have plenty of phytoestrogen-rich foods – beans, lentils, seeds and nuts, and lots of fresh organic fruit and vegetables. Keep saturated fat very low and ensure you have adequate essential fats from seeds and their cold-pressed oils.
Supplements
• 2 x Multivitamin and multimineral
• 2 × Antioxidant complex
• 2 × Vitamin C 1,000mg
• 2 x Essential omega 3 and 6 oil capsules
In this condition the tissues of the lung get inflamed. Optimum nutrition can help prevent it by strengthening the immune system and helping to maintain healthy lung tissue. Vitamins A, B complex, C and E, and the minerals selenium and zinc, all strengthen the immune system. Vitamins A and C protect lung tissue.
Diet advice
Do not smoke. You may also find some relief from following a diet low in mucus-forming foods, such as milk and milk products. Keep saturated fat very low and ensure you have adequate essential fats from seeds and their cold-pressed oils.
Supplements
• 2 x Multivitamin and multimineral
• 2 x Antioxidant complex
• 2 × Vitamin C 1,000mg
• 2 x Essential Omega 3 and 6 oil capsules
• Providing vitamin E 400mg
All these conditions require skin to heal, which depends on a good supply of
vitamins A, C and E, zinc and bioflavonoids. These reduce bruising, speed up healing and minimise scar tissue. Vitamin E oil can be rubbed around, but not on, cuts and burns by piercing a vitamin E capsule. Also useful are creams rich in vitamin A, C or E in a form that can penetrate the skin, such as retinyl, ascorbyl or locopheryl palmitate.
Diet advice
Drink plenty of water. Ensure you have adequate essential fats from seeds and their cold-pressed oils.
Supplements
• 2 x Multivitamin and multimineral with 2,270mcg of both vitamin
A and betacarotene
• 2 x Antioxidant complex
• 2 × Vitamin C complex 1,000mg with at least l50mg of bioflavonoids
• 2 x Essential Omega 3 and 6 oil capsules
• Providing vitamin E 400mg
• Providing zinc 15mg
What it does: Essential for energy production, brain function and digestion. Helps the body make use of protein.
Deficiency Signs: Tender muscles, eye pains, irritability, poor concentration, prickly legs, poor memory, stomach pains, constipation, tingling hands, rapid heartbeat.
Best food sources: Watercress, squash, courgette, lamb, asparagus, mushrooms, peas, lettuce, peppers, cauliflower, cabbage, tomatoes, Brussels sprouts, beans.
Optimum daily amount: 35mg a day (5mg from a good diet; 30mg from a supplement).
What it does: Needed for making use of protein. Helps the blood carry oxygen, hence essential for energy. Needed to make new cells. Essential for nerves.
Deficiency Signs: Poor hair condition, eczema or dermatitis, mouth over-sensitive to heat or cold, irritability, anxiety or tension, lack of energy, constipation, tender or sore muscles, pale skin.
Best food sources: Oysters, sardines, tuna, lamb, eggs, shrimp, cottage cheese, milk, turkey, chicken, cheese.
Optimum daily amount: 25mcg a day (10mcg from a good diet; 15mcg from a supplement).
What it does: Helps turn fats, sugars and protein into energy. Needed to repair and maintain healthy skin, inside and out. Helps to regulate body acidity. Important for hair, nails and eyes.
Deficiency Signs: Burning or gritty eyes, sensitivity to bright lights, sore tongue, cataracts, dull or oily hair, eczema or dermatitis, split nails, cracked lips.
Best food sources: Mushrooms, watercress, cabbage, asparagus, broccoli, pumpkin, beansprouts, mackerel, milk, bamboo shoots, tomatoes, wheatgerm.
Optimum daily amount: 35mg a day (5mg from a good diet; 30mg from a supplement).
What it does: Essential for energy production, brain function and the skin. Helps balance blood sugar and lower cholesterol levels. Also involved in inflammation and digestion.
Deficiency Signs: Lack of energy, diarrhoea, insomnia, headaches or migraines, poor memory, anxiety or tension, depression, irritability, bleeding or tender gums. acne, eczema/dermatitis.
Best food sources: Mushrooms, tuna, chicken, salmon, asparagus, cabbage, lamb, mackerel, turkey, tomatoes, courgettes, squash, cauliflower, wholewheat.
Optimum daily amount: 85mg a day (50mg from a good diet; 35mg from a supplement).
What it does: Involved in energy production, controls fat metabolism. Essential for brain and nerves. Helps make anti-stress hormones. Maintains healthy skin and hair.
Deficiency Signs: Muscle tremors or cramps, apathy, poor concentration, burning feet or tender heels, nausea or vomiting, lack of energy, exhaustion after light exercise, anxiety or tension, teeth grinding.
Best food sources: Mushrooms, watercress, broccoli, alfalfa sprouts, peas, lentils, tomatoes, cabbage, celery, strawberries, eggs, squash, avocados, wholewheat.
Optimum daily amount: 100mg a day (20mg from a good diet; 80mg from a supplement).
What it does: Essential for protein digestion and utilisation, brain function and hormone production. Helps balance sex hormones, hence use in PMS and the menopause. Natural anti-depressant and diuretic. Helps control allergic reactions.
Deficiency Signs: Infrequent dream recall, water retention, tingling hands, depression or nervousness, irritability, muscle tremors or cramps, lack of energy, flaky skin.
Best food sources: Watercress, cauliflower, cabbage, peppers, bananas, squash, broccoli, asparagus, lentils, red kidney beans, Brussels sprouts, onions, seeds and nuts.
Optimum daily amount: 75mg a day (5mg from a good diet; 70mg from a supplement).
