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Nutrient Deficiency Signs & Symptoms kate powe ‡ EMpoweRED HORMONE HEALTH

Physical sign Nutrient deficiency Physical sign Nutrient deficiency

FACE TONGUE Acne Essential fatty acids, , , Vit A Sore, reddened tongue Vit B2, Vit B3, Vit B6, Vit B9, Vit B12, biotin Pale tonge, face, conjunctivas (anaemia) Thick/inflammed tongue (glossitis) Vit B2, Vit B6, Vit B9 Red face (rosacea), on forehead/cheeks, w/acne lumps (acne rosacea) Low stomach acid + pepsin production Loss of taste (hypogeusia) Zinc Red face (rosacea) Food allergies, yeast, skin mite allergy Teeth indentations on side of tongue Food allergies Flushing Allergies, nicotinic acid allergy, , Vit K Persistant cracks on corners of mouth (cheilosis) Vit B2 (other Vit Bs) Dermatitis (dry, scaly skin) Essential fatty acids Cracks/fissures on tongue Vit B3 Red ears Food or other allergy Bad breath (halitosis) Vit B3

EYES MOUTH Dilated pupils Allergies (esp. milk) Cold sores/herpes Selenium, lysine, Vit C, flavonoids Photophobia, dry eyes Vit A Cracked corners of lips Yeast, Vit B2, Vit Bs Pale conjunctivas Iron, Vit B9 Gingivitis/tender gums Vit B3 Dark circles under eyes Allergies ( or kidney inflammation) Gums; periodontal problems CoQ10, Vit B2, Vit B3, Vit B9, Vit A Eye twitches , Inflammation of mucous membranes in mouth Vit B2, Vit B3, Vit B9, iron, zinc Reduced sight Essential fatty acids Mouth ulcers Food allergies, Vit B9, Vit B12, zinc, iron

HANDS/NAILS/FINGERS GENERAL Cracks/splitting of skin on fingertips Zinc, essential fatty acids Depression Vit B6 Swollen/painful middle finger joints (osteoarthritis) sulfate + chondroitin Decreased memory Essential fatty acids Tender lumps on finger end joints Vit B3, Bit B6 Numbness/tingling in hands/feet Vit B1, Vit B12 Fingernails with horizontal ridges Trauma or more serious underlying health condition Tremor/behavioural disturbances Magnesium Fingernails with vertical ridges or painful, swollen knuckles/wrists Food sensitivities, leaky gut, digestive problems, Vit B3 Increased thirst/urine output Essential fatty acids Fingernails that are weak, easily chipped, thin, bend easily Low stomach acid, calcium, zinc, essential fatty acids Muscle Cramps Vit D, Magnesium Fingernails that are brittle, easily broken, flat, spoon-shaped Iron Easy bruising Food or other allergy (often yeast) Fingernails with white spots Zinc, Vit B6

SKIN NOSE/THROAT Acne (back, chest, shoulders, face) Vit A (high dose), zinc, Omega-3s Nasal polyps Allergies (often salicylates) Dry skin (xerosis) Vit A, essential fatty acids Enlarged tonsils in child Food allergies, Vit A, Vit C, zinc Rough, bumpy skin on back of arms Vit A, essential fatty acids, Vit Bs Swollen lymph nodes in neck Food allergies Nickel, bromide Goitre Dermatitis Vit B3, essential fatty acids Hyper pigmentation , Vit B12 HAIR Lacklustre skin/thick calluses Omega-3s Thinning: arms, legs, pubic (older females) DHEA Eczema Allergy, zinc, fatty acids Thin//dry/dull/sparce distribution Protein, biotin, zinc Itching (anywhere on body) Allergies Dandruff/dry hair Essential fatty acids

www.katepowe.com | 0404 120 155 | [email protected] Nutrient Food Sources kate powe ‡ EMpoweRED HORMONE HEALTH

Nutrients Richest food sources

VITAMINS Vit A () Liver, organ meats, liver , pate, poultry, cream, cheese, egg yolk, cornmeal Biotin Brewer’s yeast, brown rice, soybeans, liver, kidney Beta-carotene Pumpkin, carrots, sweet potato, green leafy veg, broccoli, red capsicum, mango, apricots Vit B1 (Thiamine) Rice bran, oats/oat bran, , sunflower/sesame seeds, pine/pistachio/brazil nuts, buckwheat, peas, egg yolk, lentils, broad beans Vit B2 (Riboflavin) Liver, , poultry, wild rice, mushrooms, egg yolk, swiss/cheddar cheese, parsley, nuts, rice bran, sunflower/sesame seeds, rye, broccoli, dark leafy green veg, avocado, asparagus Vit B3 (Niacin) Liver, red meat, organ meats, salmon, tuna, white fish, veal, mushrooms, legumes, brown rice, bulgar wheat, sunflower/sesame seeds, buckwheat Vit B5 () Peanuts, liver, kidney, avocado, , mushrooms, sunflower seeds Vit B6 (Pyridoxine) Liver, kidney, chicken, beef, fish, sunflower seeds, lentils, kidney beans, avocado, peas, nuts, bananas, kale, spinach, red capsicum, sweet potato, brussels sprouts, cauliflower, leeks Vit B9 (Folate/Folinic Acid) Liver, asparagus, avocado, dark leafy green veg, lettuce, lentils, legumes, broccoli, nuts Vit B12 (Methylcobalamin) Liver, kidney, poultry, crustaceans, fish, eggs, , molasses Bioflavonoids Citrus, berries, apricots, grapes, papaya, green tea, capsicum, tomatoes, fresh fruits/veg, buckwheat, cherries, black currants, prunes Vit C Red chilli, red capsicum, brussels sprouts, cabbage, broccoli, kale, parsley, spinach, tomatoes, guava, papaya, kiwifruit, mango, black currants, strawberries, lychees, oranges, lemons, honeydew , brewer’s yeast, egg yolk, liver, legumes, leafy green veg Vit D3 (Cholecalciferol) Mackerel, herring, , tinned salmon/sardines, eggs, , cod liver oil, fortified milk, sunlight Vit E (Tocopherols/Tocotrienols) Wheatgerm, , sunflower seeds, walnuts, , avocado, brown rice Inositol Lecithin, wholegrains, oatmeal, corn, unsalted nuts, milk, molasses, citrus, liver Vit K (Phylloquione) Cauliflower, brussels sprouts, kale, liver, tomato, spinach, green beans, broccoli, pork liver, healthy intestinal microflora PABA Brewer’s yeast, wholegrain, milk, eggs, yoghurt, molasses, liver MINERALS Calcium Whitebait, cheese, tinned salmon/sardines (with bones), yoghurt/milk, tofu, legumes, dark leafy green veg, tahini, almonds, parsley, globe artichokes, sesame seeds, sprouts Brewer’s yeast, wholegrains, liver, beef, molasses, mushrooms, legumes Liver, /oysters, tomato paste, almonds/cashews/chestnuts/walnuts, olives, beef, mushrooms, legumes, chocolate Sunflower seeds, almonds, milk/cheese/goat’s milk, carrots, garlic, green veg, beet tops Iodine , mackerel, cod, fish/shellfish, seaweed (esp kelp), yoghurt, spinach, garlic, pineapple, egg yolk, citrus, artichokes Iron Liver/organ meats, red meat, oysters/mussels, green leafy veg, molasses, tomato paste, dhal/lentils, dried apricots, prune juice, baked beans, sardines, almonds/walnuts/pecans, sesame seeds Wholegrain, bulgar, brown rice, barley, buckwheat, oatbran, raisins, pineapple, blackberries/raspberries, hazel/brazil nuts, kelp, apricots, grapefruit, peas Magnesium Millet, wholegrain, green leafy veg, almonds, cashews, legumes, buckwheat, corn, avocado, garlic, mushrooms, blackberries, eggplant, tomato, cabbage, grapes, pineapple Kidney, pork, green veg, strawberries, wheatgerm Tuna, brazil nuts, beef, fish, dried fruits, corn Tomato paste, vegetable soups/curries, vegetables + fruits, raisins/dried apricots/dates, parsley, fennel, spinach, garlic, legumes, dried split peas/lentils, sesame seeds, kidney beans, almonds, buckwheat Selenium Brazil nuts/cashews/pecans/hazelnuts, turkey/chicken, shellfish/scallops/fish, molasses, eggs, organic onion/garlic, broccoli, turnips, mushrooms, radish, wholegrains, brown rice, barley, apple cider vinegar Silicon Nettles, alfalfa, kelp, apples, oats, strawberries, grapes, onions, parsnips, almonds/peanuts, sunflower seeds, flaxseeds Sulphur Onion, garlic, radish, horseradish, turnip, celery, string beans, kale Zinc Oysters, shellfish/fish, sardines, red meat, sesame/sunflower seeds/pepitas, walnuts/almonds/pecans, popcorn, dhal, tomato paste, ginger root, wholegrains, split peas, wheatgerm Monounsaturated Avocado, Olive (75%) Polyunsaturated Fatty Acids Fish: Mackerel, tuna, salmon, herring, flounder, trevally, tailor, Sydney rock oyster, rainbow , whiting Omega-3 (PUFA) Vegetarian: Flaxseed oil (55%), hempseed oil (25%), soybeans, walnuts Polyunsaturated Fatty Acids Fish: Swordfish, salmon, silver , mackerel, gemfish, herring, brown trout + Omega-3 list Omega-6 (PUFA) Vegetarian: oil (76%), (71%), (57%), (33%), (22%), soybeans, walnuts, avocado, pumpkin seeds www.katepowe.com | 0404 120 155 | [email protected]