Food As Medicine A Z of Nutrients

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A-Z of Nutrients

Discover 26 amazing and vital nutrients and


the best foods to find them in
HOW TO USE TH IS EBO OK :

This eBook is a resource from the Food As Medicine


Nutrition Program. A 5-module, online training program
that will teach you how to unlock the healing power of food.
This resource is from Module 3: Understanding Nutrients &
Superfoods.

It’s essential that you understand the power of nutrients,


specifically which nutrients, vitamins, and minerals make
each food so powerful.

Inside this eBook, you’ll discover 26 amazing and vital


nutrients your body craves! Dive into how each one works,
the best food sources to find them in, and common signs of
deficiencies.
A-Z OF NUTRIENTS

VI TAMI N A

Function: Symptoms of toxicity:


Vitamin A is essential for optimal vision. It helps to • Acute: blurred vision, nausea, vomiting, vertigo,
maintain the cornea, which is the transparent cover of headaches, muscle incoordination.
the front portion of the eye. Vitamin A also stimulates the • Chronic: reduced bone density, liver abnormalities,
production and activity of white blood cells, takes part in birth defects.
remodeling bone, helps maintain healthy endothelial cells
(those lining the body’s interior surfaces), and regulates
Food sources:
cell growth and division such as needed for reproduction.
Food sources: There are two forms of vitamin A:
Signs of deficiency: 1. Carotenoids such as beta-carotene (Provitamin A) are
Deficiency is rare in developed nations. It manifests as converted to retinol in the body.
night blindness, corneal abnormalities, impaired immunity, Plant-based sources: Butternut squash, sweet potato,
and white lumps on the skin (hyperkeratosis). carrots, spinach, red and yellow peppers, watercress,
tomatoes, dark green leafy vegetables, broccoli,
Toxicity: wheatgrass, and spirulina.
Toxicity is more common than deficiency in developed 2. Retinol (pre-formed vitamin A) is in a form that the body
countries and is mostly due to supplementation. Vitamin can use without transformation.
A is also fat-soluble, meaning that excess is stored in fat
tissue or the liver and can lead to toxicity. Animal sources: Liver, cod liver oil, oily fish, cheese, eggs,
butter and cream.
A-Z OF NUTRIENTS

VI TAMI N B1 (TH IAMIN)

Function: Toxicity:
Thiamin plays a vital role in the growth and function of It is very unlikely to reach toxicity from food sources of
various cells. Vitamin B1 because the body is able to flush out excess
through the urine.
Signs of deficiency:
Food sources:
Because thiamin is involved in several basic cell functions
and the breakdown of nutrients for energy, a deficiency Plant-based sources: Nutritional yeast, seaweed,
can lead to various problems in the brain and heart that sunflower seeds, whole grains, legumes, flax seeds, nuts,
require a constant supply of energy. asparagus, brussel sprouts.
Animal sources: Wild-caught salmon, mussels, grass-fed
organ meats.
A-Z OF NUTRIENTS

VI TAMI N B2 (RIBO FLAVIN)

Function: Toxicity:
Riboflavin is a key component of coenzymes involved with Toxicity is unlikely as the gut can only absorb a limited
the growth of cells and energy production. amount, and any excess is excreted through the urine.

Signs of deficiency: Food sources:


Riboflavin deficiency is very rare in developed nations and Plant-based sources: Dark green leafy greens,
generally occurs alongside other deficiencies in those mushrooms, almonds, avocado.
who are malnourished. Symptoms may include cracked
lips, sore throat, swelling of the mouth or tongue, hair loss, Animal sources: Dairy, grass-fed liver, eggs, wild-caught
and skin rashes or lesions. salmon.

Notes:
Riboflavin is easily destroyed by UV light & irradiation.
A-Z OF NUTRIENTS

VI TAMI N B3 (NIACIN)

Function: Toxicity:
Niacin is a coenzyme required for more than 400 Toxicity has been seen in individuals who take niacin
reactions in the body. Niacin helps to convert nutrients supplements. Symptoms include flushing of the skin, rapid
into energy, create cholesterol and fats, create and repair heartbeat, nausea, and dizziness.
DNA, and exert antioxidant effects.
Food sources:
Signs of deficiency:
Plant-based sources: Sunflower seeds, peanuts, green
A niacin deficiency is rare because it is found in many peas, brown rice, mushrooms, avocado, sweet potatoes,
foods, both animal and plant. asparagus.
Animal sources: Pasture-raised chicken, grass-fed liver,
tuna, turkey, wild-caught salmon, sardine, grass-fed beef.
A-Z OF NUTRIENTS

VI TAMI N B5 (PANTOTH E NI C ACI D )

Function: Toxicity:
It is used to make coenzyme A (CoA), a chemical Toxicity of B5 has not been observed from food sources.
compound that helps enzymes to build and break down
fatty acids as well as perform other metabolic functions,
Food sources:
as well as acyl carrier protein (ACP), which is also involved
in building fats. Plant-based sources: Sunflower seeds, avocados,
mushrooms, lentils, cauliflower, broccoli, sweet potatoes,
Signs of deficiency: whole grains, nuts, eggs.

B5 is usually a rare deficiency as it is found in a wide Animal sources: Grass-fed meats, pasture-raised dairy
variety of foods, it is only really seen in malnourished products.
individuals.
A-Z OF NUTRIENTS

VI TAMI N B6 (PYR IDOXIN E )

Function: Food sources:


Vitamin B6, also known as pyridoxine, plays an important Plant-based sources: Pistachios, pinto beans, avocado,
role in the metabolism of fat, protein, and carbohydrates sunflower seeds, sesame seeds, carrots, spinach, sweet
and the creation of red blood cells and neurotransmitters. potato, legumes.
Your body cannot synthesize B6 so it must be sourced
through foods or supplements. Animal sources: Pasture-raised dairy products, wild-
caught salmon, tuna, eggs, pasture-raised chicken liver,
grass-fed beef
Signs of deficiency:
Symptoms of B6 deficiency include skin rashes, cracked Notes:
sore lips, weakened immune system, mood changes,
tiredness, and low energy. Notably, the forms of B6 in animal sources and fortified
foods and supplements are generally better absorbed
than the form found in plant foods. If you eat only plant
Toxicity: foods, you may need more B6 to make up for this
Toxicity of B6 has not been observed from food sources. difference.
A-Z OF NUTRIENTS

VI TAMI N B7 (BIOTIN)

Function: Toxicity:
Vitamin B7, also known as biotin, is involved in a wide Because Biotin is a water-soluble vitamin, excess that your
variety of metabolic processes such as the breakdown of body can’t absorb is excreted through the urine.
fats, carbohydrates, and proteins in food.
Food sources:
Signs of deficiency:
Plant-based sources: Nutritional yeast, legumes and
People who have health problems such as Crohn’s beans, avocado, berries, bananas, sweet potatoes,
disease can become deficient due to the inability to cauliflower, whole grains, mushrooms, nuts and seeds.
absorb the vitamin through the gut lining. Symptoms
of deficiency are gradual and build up over time, they Animal sources: Eggs, grass-fed liver, wild-caught salmon,
include seizures, brittle nails, skin infections, and pasture-raised dairy products.
neurological problems such as depression, lethargy,
hallucinations, and pins and needles.
A-Z OF NUTRIENTS

VI TAMI N B9 (FO LATE)

Function: Toxicity:
Folate facilitates the formation of DNA and RNA and It is extremely rare to reach a toxic level when eating
is involved in protein metabolism. It plays a key role in folate from food sources. However, an upper limit of folate
breaking down homocysteine, an amino acid that can has been recorded as it can mask vitamin B12 deficiency.
exert harmful effects in the body if it is present in high
amounts. Folate is also needed to produce healthy red Food sources:
blood cells and is critical during periods of rapid growth,
Plant-based sources: Spinach, black-eyed peas,
such as during pregnancy and fetal development.
asparagus, brussel sprouts, romaine lettuce, avocado,
Signs of deficiency: broccoli, legumes, beets.

Deficiency of folate is generally rare as it is found in so Animal sources: Grass-fed beef liver, eggs.
many foods. However, alcohol abuse or gastric surgeries
Note:
can impede your body’s ability to absorb the nutrient.
Pregnancy also has an increased need for folate. Although there are many food sources rich in folate,
studies have shown that food fortified with folic acid
Symptoms: (which is a different form) is better absorbed by the body.
Megaloblastic anemia (a condition arising from a lack of wholegrains, liver, seafood, eggs, fortified foods, and
folate in the diet or poor absorption that produces less supplements.
red blood cells, and larger in size than normal); weakness,
fatigue, irregular heartbeat, shortness of breath, difficulty
concentrating, hair loss, pale skin, and mouth sores.
A-Z OF NUTRIENTS

VI TAMI N B12 (CO BALAMI N)

Function: Toxicity:
Vitamin B12 has a significant role in the production of red Because vitamin B12 is a water-soluble vitamin and excess
blood cells and DNA. is excreted through the urine, no upper limit or toxicity has
been established or recorded.
Signs of deficiency:
Vitamin B12 deficiency is common, especially amongst Food sources:
the elderly, those who’ve recently had a part of their Plant-based sources: Nutritional yeast, seaweed, algae
bowel removed, and people who follow a nutritionally and mushrooms contain very small amounts.
inadequate vegan diet. Symptoms of deficiency can take
years to show up and can sometimes be mistaken for Animal sources: pasture-raised dairy products, eggs,
folate deficiency. Some of the symptoms include; pale and grass-fed meat organ meats, grass-fed meats, wild-caught
jaundiced skin, weakness & fatigue, pins and needles, salmon, wild-caught trout, clams, sardines.
mouth ulcers, breathlessness and dizziness, disturbed
vision, and significant mood changes.
A-Z OF NUTRIENTS

VI TAMI N C

Function: Deficiency disease:


Vitamin C, also known as ascorbic acid, is necessary for Scurvy; which includes symptoms of bruising, bleeding
the growth, development, and repair of all body tissues. gums, weakness, fatigue, and rashes.
It plays an important role in controlling infections and
healing wounds, and is a powerful antioxidant that can
neutralize free radicals and prevent oxidative stress. It is Food sources:
required for collagen production, efficient absorption of Plant-based sources: Fruits and vegetables are the best
iron, an important protein that makes up about ⅓ of all sources, including citrus fruits, berries, cabbage type
protein in the body. It is essential for healthy joints, skin vegetables (Brussels sprouts, cauliflower), dark green
elasticity, bone structure, and more. vegetables, capsicum, papaya, mangoes, goji berries,
Kakadu plums, acerola cherries, kiwi fruit, lemons,
Signs of deficiency: persimmons, fresh herbs.
Vitamin C deficiency is rare in developed countries but
can include symptoms stemming from a loss of collagen Notes:
(delayed wound healing, hair loss, skin issues.) It can also To make sure you’re getting the most Vitamin C out of
manifest as a lower immune system or iron deficiency your foods, eat them raw and unprocessed!
anemia (small-cell type).
A-Z OF NUTRIENTS

CALC I U M

Function: Toxicity:
Calcium is a mineral most often associated with healthy bones Too much calcium in the blood is called hypercalcemia. This can
and teeth, although it also plays an important role in blood sometimes occur from supplement overdose in people over the
clotting, helping muscles to contract, and regulating normal heart age of 50, which can result in an increased risk of kidney stones,
rhythms and nerve functions. About 99% of the body’s calcium is prostate cancer, and constipation.
stored in bones, and the remaining 1% is found in blood, muscle,
and other tissues.
Food sources:
Signs of deficiency: Plant-based sources: Kale, okra, bok choy, almonds, green leafy
Blood levels of calcium are tightly regulated, if you’re not vegetables, broccoli, fortified plant-based milks.
consuming enough calcium through your diet your bones will Animal sources: Pasture-raised dairy, sardines.
release calcium into the blood and no symptoms usually occur.
Serious deficiency of calcium is called hypocalcemia, which Bioavailability of calcium:
results from diseases such as kidney failure, invasive surgeries
of the digestive tract like gastric bypass, or medications like Calcium is a large mineral and not so easy to break down in the
diuretics that interfere with absorption. gut. The amount of calcium listed on the Nutrition Facts label
of a food product is the measure of calcium in the food, but not
Symptoms of hypocalcemia: necessarily the amount the body will absorb. The amount that
• Muscle cramps or weakness is actually absorbed and used by the body is called “calcium
• Numbness or tingling in fingers bioavailability.” Some foods have higher calcium bioavailability
• Abnormal heart rate than others.
• Poor appetite
A gradual deficiency of calcium because of diet or inability to
absorb the mineral can result in the degradation and density of
the bones. The first early stage of bone loss is called osteopenia
and, if untreated, osteoporosis.
A-Z OF NUTRIENTS

C HLORI D E

Function: Toxicity:
Functions in the maintenance of water balance and Chloride toxicity has not been observed in humans
distribution, kidney and adrenal function, acid-base except in the special case of impaired sodium chloride
(alkaline) balance, muscle and nerve cell function, and metabolism.
heart function.
Food sources:
Signs of deficiency:
Plant-based sources: Tomatoes, leafy vegetables like
Chloride deficiency can be caused by fluid loss through lettuce and celery, olives, seaweeds and rye.
nausea or vomiting or by existing conditions, diseases, or
medications.
A-Z OF NUTRIENTS

C HROMI UM

Function: Toxicity:
Chromium is important in the breakdown of fats and Toxicity of chromium is rare as the body is able to excrete
carbohydrates, and aids in insulin action and glucose excess through the urine.
breakdown. It also stimulates fatty acid and cholesterol
synthesis.
Food sources:
Signs of deficiency: Plant-based sources: Broccoli, potatoes, garlic, basil,
orange, green beans, apples, bananas, whole grains.
Chromium deficiency is more common than you would
realize. Deficiency can result in a range of symptoms, Animal sources: Grass-fed beef, pasture-raised poultry,
including some that mimic those of diabetes, such as pasture-raised dairy products.
weight loss, impaired glucose tolerance, neuropathy,
Note:
anxiety, fatigue, and muscle weakness.
Chromium can not be synthesized in the body and must
be consumed through the diet.
A-Z OF NUTRIENTS

C OP P ER

Function: Toxicity:
Copper is a component of several enzymes that act as Toxicity of copper is rare as the body is able to excrete
antioxidants in the body and support the absorption of excess through the urine. Toxicity can result in liver
iron. damage.

Signs of deficiency: Food sources:


Anemia, and bone abnormalities. Plant-based sources: Spirulina, mushrooms, nuts, seeds,
green leafy vegetable, dark chocolate, raw cacao powder,
legumes.
Animal sources: Grass-fed liver, oysters, seafood,
A-Z OF NUTRIENTS

VI TAMI N D

Function: Sources:
Mineralization of bones by boosting the absorption Vitamin D is synthesized in the body with the help of
of calcium and phosphorus in the digestive tract and sunlight!
signaling for the kidney to retain more of these two
nutrients. Plant-based sources: Mushrooms. Like us, mushrooms
synthesize vitamin D from sunlight.

Signs of deficiency: Animal sources: Fatty fish and seafood like tuna, wild-
caught salmon, sardines, anchovies, oysters, eggs, cod
Rickets in childhood and osteomalacia in later life. liver oil.

Toxicity:

Vitamin D toxicity is generally rare, but if it does occur it’s


usually from an overdose of Vitamin D supplements rather
than from the sun or food sources. The main consequence
is the accumulation of calcium in the blood, which brings
on nausea, vomiting, frequent urination, and weakness.
A-Z OF NUTRIENTS

VI TAMI N E

Function: Food sources:


Vitamin E’s main role is to act as an antioxidant, protecting Plant-based sources: Extra virgin olive oil, avocado, nuts,
the body from cell damage and oxidative stress. It also seeds, flaxseed oil, tomatoes, carrots, wholegrains.
enhances immune function and prevents clots from
forming in heart arteries. Animal sources: Wild-caught salmon and trout.

Signs of deficiency:
Because Vitamin E is widely available in foods, deficiency
is very rare. If deficiency does occur, it can present as red
blood cell breakage (known as erythrocyte hemolysis)
and nerve damage.
A-Z OF NUTRIENTS

I O DI N E

Function: Toxicity:
Also called iodide, iodine is a type of mineral that’s Iodine toxicity is generally rare, however, if it occurs it can
naturally found in the earth’s soil and ocean waters. Many cause thyroid gland inflammation and potentially thyroid
salt water and plant-based foods contain iodine, and this cancer. Getting a very large dose of iodine can cause;
mineral is most widely available in iodized salt. Iodine nausea or vomiting, diarrhea, fever, burning sensations in
regulates hormones, fetal development, and more. It’s the throat and mouth, and stomach pain.
particularly important during pregnancy, and exposure
in the womb may even help prevent certain health
Food sources:
conditions later in life.
Plant-based sources: Seaweed, lima beans.
Signs of deficiency: Animal sources: Cod, tuna, eggs, shrimp, pasture-raised
Studies report that up one-third of the population could dairy products.
be deficient in iodine. One of the main reasons for this
deficiency is the lack of this mineral in the soil. Common Note:
symptoms include unexpected weight gain, fatigue, hair
loss, flakey dry skin, changes in heart rate, and heavy or Some countries fortify certain foods with iodine, because
irregular periods. of a lack of the mineral that occurs naturally in the soil.
A-Z OF NUTRIENTS

I RON

Function: Common signs:

Plays a central role in the hemoglobin molecule of our red • Constipation


blood cells where it transports oxygen from the lungs to • Upset stomach
the body’s tissues and carbon dioxide from the tissues to • Nausea, vomiting
the lungs.
• Abdominal pain

Signs of deficiency:
Food sources:
It is estimated that 80% of the population suffers from
iron deficiency and 30% suffer from anemia, which is Heme and non-heme iron: Iron from food comes in two
prolonged or chronic iron deficiency. One of the most forms: heme and non-heme. Heme is found only in animal
noticeable symptoms of iron deficiency is fatigue and lack flesh like meat, poultry, and seafood. Non-heme iron
of energy. Other symptoms can be weakness, pale skin, is found in plant foods like whole grains, nuts, seeds,
shortness of breath, dizziness, headaches, brittle nails, legumes, and leafy greens. Non-heme iron is also found
fast heartbeat, strange cravings for non-food substances in animal flesh (as animals consume plant foods with non-
like ice or dirt (called pica), cold hands and feet, tingling, heme iron) and fortified foods.
or a crawling feeling in the legs. Plant-based sources: Spirulina, legumes, dark green
leafy vegetables, pistachios, seeds, quinoa, broccoli, dark
Toxicity: chocolate, raw cacao powder.

Toxicity is rare because the body regulates iron Animal sources: Shellfish, grass-fed liver and organ
absorption and will absorb less if iron stores are meats, grass-fed red meat, pasture-raised poultry, tuna,
adequate. Excessive iron occurs most often sardines, eggs.
from taking high-dosage supplements.
A-Z OF NUTRIENTS

VI TAMI N K

Function: Food sources:


Vitamin K is key in facilitating and building healthy bones There are two types of Vitamin K; Vitamin K1 is found in
and maintaining heart health. Vitamin K also needs to be green leafy vegetables (phylloquinone) and Vitamin K2
present in the body to synthesis specific proteins that aid is found in fermented foods and some animal products
in the coagulation of blood (clotting). (menaquinone). Some data indicates that vitamins K1
and K2 function differently, but it is yet to be adequately
Signs of deficiency: reported on.
Vitamin K deficiency is generally rare as it is present in
most of the food groups we consume and this may be Vitamin K1: Kale, collard greens, spinach, turnip greens,
because your body is also able to recycle the vitamin! broccoli greens, and Brussel sprouts.

Toxicity: Vitamin K2: Beef liver, pork chops, chicken, goose liver,
bacon, ground beef, and pork liver.
Vitamin K toxicity is generally rare, because the foods we
eat contain adequate amounts of the vitamin. Absorption Boosters: Because Vitamin K is a fat-soluble
vitamin, it helps to consume fat along with Vitamin K-rich
foods to help with absorption. Try adding some avocado
or olive oil to your leafy green salad.
Absorption Blockers: Antibiotic medicines can destroy
Vitamin K-producing bacteria in the gut, thereby
potentially decreasing Vitamin K levels, especially if taking
the medicine for more than a few weeks.
A-Z OF NUTRIENTS

MAGN ESIUM

Function: • Numbness or tingling in skin


• Muscle cramps
Magnesium plays an important role in assisting enzymes
to carry out various chemical reactions in the body such • Seizures
as building proteins and strong bones and regulating • Abnormal heart rate
blood sugar, blood pressure, and muscle and nerve
functions. Magnesium also acts as an electrical conductor Toxicity:
that contracts muscles and makes the heartbeat steady.
Toxicity is rare from food sources because the kidneys
Signs of deficiency: will remove excess magnesium in the urine. However
toxic levels may occur with long-term use of high-dosage
Although magnesium is found in a wide variety of foods it supplements.
is still a common deficiency amongst the population. It is
believed to be the leading global deficiency. Symptoms Food sources:
of a mild deficiency aren’t noticeable as the body has
Plant-based sources: Green leafy vegetables such as
mechanisms to preserve stores. Severe deficiency can
spinach and swiss chard, dark chocolate, raw cacao
be a result of alcohol consumption, the use of certain
powder, sunflower seeds, cashews, flaxseeds, almonds,
medications, or malabsorption.
pepitas, amaranth, buckwheat, black beans, avocado,
• Fatigue quinoa, spirulina.
• Weakness
• Poor appetite
• Nausea and vomiting
A-Z OF NUTRIENTS

MAN GANESE

Function: Toxicity:
It’s required for the normal functioning of your brain, Manganese toxicity can result in a permanent neurological
nervous system, and many of your body’s enzyme disorder known as manganism with symptoms that include
systems. tremors, difficulty walking, and facial muscle spasms.
These symptoms are often preceded by other lesser
symptoms, including irritability, aggressiveness, and
Signs of deficiency:
hallucinations.
Because manganese is found in a wide variety of foods,
deficiency is rare. However, a deficiency could result in Food sources:
the following symptoms:
Plant-based sources: Whole grains, nuts, soybeans and
• Poor bone growth or skeletal defects other legumes, rice, leafy vegetables, coffee, tea, and
• Slow or impaired growth many spices, such as black pepper.
• Low fertility Animal sources: Clams, oysters, mussels.
• Impaired glucose tolerance, a state between normal
glucose maintenance and diabetes
• Abnormal metabolism of carbohydrate and fat
A-Z OF NUTRIENTS

MOLYBDENUM

Function: Toxicity:
Molybdenum is a mineral that activates enzymes to help Molybdenum toxicity is rare and studies in humans are
break down harmful sulfites and prevent toxins from limited. However, in animals, very high levels have been
building up in the body. linked to reduced growth, kidney failure, infertility, and
diarrhea.
Signs of deficiency:
Food sources:
Since molybdenum is found in many common foods, the
average daily intake exceeds requirements. As long as • Legumes such as black-eyed peas and lima beans.
you eat a diet with variety, you should not be worried • Whole grains, rice, nuts, potatoes, bananas, and leafy
about becoming deficient. vegetables.
• Dairy products, like milk, yogurt, and cheese.
• Beef, chicken, and eggs.
A-Z OF NUTRIENTS

P HOSP HO R US

Function: Toxicity:
Phosphorus is the second most plentiful mineral in your Phosphorus toxicity can cause diarrhea, as well as
body. Your body needs phosphorus for many functions, a hardening of organs and soft tissue. High levels of
such as filtering waste and repairing tissue, cells, and phosphorus can affect your body’s ability to effectively
building bones. use other minerals, such as iron, calcium, magnesium, and
zinc.
Signs of deficiency:
Food sources:
Most people generally have too much phosphorus in their
body than too little. However, people who suffer from Lentils, salmon, halibut, beef, turkey, chicken, almonds,
diabetes, kidney issues, or abuse alcohol can experience eggs, and peanuts.
deficiencies. Phosphorus levels that are too high or too
low can cause medical complications, such as heart
disease, joint pain, or fatigue.
A-Z OF NUTRIENTS

P OTAS SI UM

Function: Toxicity:
Potassium is sometimes referred to as an electrolyte The kidneys work to maintain normal blood levels of
because it carries a small electrical charge that activates potassium by flushing out excess amounts through urine.
various cell and nerve functions. Its main role in the body However, toxicity can occur in people with advanced
is to help maintain normal levels of fluid inside our cells. kidney disease or people who are taking medications that
Sodium, it’s counterpart, maintains normal fluid levels hold on to potassium.
outside of cells. Potassium also helps muscles to contract
and supports normal blood pressure. Symptoms of toxicity include:
• Weakness, fatigue
Signs of deficiency:
• Nausea, vomiting
Potassium deficiency can be a result of any conditions • Shortness of breath
that increase fluid losses beyond normal such as vomiting,
• Chest pain
diarrhea, and certain medications like diuretics. Potassium
deficiency is called hypokalemia. Generally, it is highly • Heart palpitations, irregular heart rate
unlikely to become deficient in potassium from food
sources because it is present in so many foods. Food sources:
Symptoms of hypokalemia include: Potassium is widely available in many foods, especially
fruits and vegetables. Leafy greens, beans, nuts, dairy
• Fatigue foods, and starchy vegetables like winter squash are rich
• Muscle cramps or weakness sources.
• Constipation
• Muscle paralysis and irregular heart rate
(with severe hypokalemia)
A-Z OF NUTRIENTS

S ELEN I U M

Function:
Selenium plays a critical role in metabolism and thyroid Toxicity:
function and helps protect your body from damage
caused by oxidative stress and is considered to be a Selenium toxicity is generally rare from food sources,
‘phytonutrient’. rather it occurs from acute or chronic ingestion of excess
selenium. Symptoms of selenium toxicity include nausea,
• Thyroid hormone metabolism vomiting, nail discoloration, brittleness, and loss; hair loss,
• DNA synthesis fatigue, irritability, and foul breath odor.
• Reproduction
• Protection from infection Food sources:
Brazil nuts, fish, ham, enriched foods, pork, beef, chicken,
Signs of deficiency: turkey, cottage cheese, eggs, brown rice, sunflower
The amount of selenium in foods is largely determined by seeds, oatmeal, spinach, milk, yogurt, lentils, cashews,
the amount present in the soil, which makes deficiency of and bananas.
this nutrient more common in certain parts of the world.
The most common symptoms are:
• Infertility in men and women
• Muscle weakness
• Fatigue
• Mental fog
• Hair loss
• Weakened immune system
A-Z OF NUTRIENTS

S ODI UM (SALT)

Function: Toxicity:
Salt, also known as sodium chloride, is made up of 40% sodium An upper limit for toxicity hasn’t been established for sodium.
and 60% chloride. The human body requires a small amount of However excessive sodium intake over time can lead to chronic
sodium to conduct nerve impulses, contract and relax muscles, conditions such as high blood pressure and heart conditions.
and maintain the proper balance of water and minerals. Sodium
is also used as a preservative for foods as bacteria cannot
Food sources:
survive in the presence of large amounts.
Sodium can be found in trace amounts in vegetables, meats,
Signs of deficiency: legumes, and dairy products. However, most of our sodium
Sodium deficiency is generally uncommon, as many foods comes from processed foods, which can become problematic if
contain trace amounts and it is generally a mineral that you you’re mostly consuming these sorts of foods.
don’t need to be conscious of consuming. Low blood sodium According to The Centers for Disease Control and Prevention,
(hyponatremia) can however occur in people if your body loses the top 10 sources of excess sodium in our diets include breads/
too much water and electrolytes. Hyponatremia may also be a rolls, pizza, sandwiches, cold cuts/cured meats, soups, burritos,
symptom of certain medical conditions. tacos, savory snacks (chips, popcorn, pretzels, crackers),
Symptoms: chicken, cheese, eggs, and omelets.
• Weakness • Vomiting
Notes:
• Fatigue or low energy • Muscle cramps or spasms
• Headache • Confusion High salt intake increases blood pressure, which can lead to
• Nausea • Irritability heart disease, while high potassium intake can help relax blood
vessels and excrete sodium while decreasing blood pressure.
Primary causes of low sodium are:
Our bodies need far more potassium than sodium each day,
• Dehydration • Kidney disease but the typical U.S. diet is just the opposite: Americans average
• Diarrhea • Liver disease about 3,300 milligrams of sodium per day, about 75% of which
• Taking certain medications • Heart problems comes from processed foods, while only getting about 2,900
(some antidepressants) • Adrenal conditions milligrams of potassium each day.
• Taking diuretics
A-Z OF NUTRIENTS

ZINC

Function: Toxicity:
Necessary for proper immune function, normal thymus Toxicity occurs almost exclusively from zinc supplements
gland function, and protection of thymus from cellular rather than food.
damage. Required for protein synthesis, cell growth, and
wound healing, as well as normal skin function. Essential Signs of toxicity include:
for the maintenance of vision, taste, and smell. Critical to • Nausea, vomiting
healthy male sex hormone and prostate function. • Poor appetite
Signs of deficiency: • Abdominal pain or cramping
• Headaches
A zinc deficiency is rare and is seen most commonly in
people who do not absorb zinc well due to digestive • Diarrhea
disorders, people who have undergone gastric surgery, or
have kidney or liver disease. Food sources:

• Loss of taste or smell Oysters, pumpkin seeds, pecans, split peas, Brazil nuts,
and peanuts.
• Poor appetite
• Depressed mood
• Decreased immunity
• Delayed wound healing
• Diarrhea
• Hair loss
U N LOCK T HE HE ALING POWE R
OF F OOD WIT H T HE

Food As
Medicine
www.foodmatters.com/food-as-medicine

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