Patient

 Handout  –  Page  1  

 
Vitamin/  
Sources   Uses   Deficiency  Signs  
Mineral  
Vitamin  A   • Liver,  Fish,  fortified  Milk  (Retinol  form  -­‐  see  below   Essential  for  eyes,  skin  and  the  proper  function   • Night  blindness  
for  Carotene  sources)   of  the  immune  system.  Helps  maintain  hair,   • Reduced  hair  growth  in  children  
bones  and  teeth.   • Loss  of  appetite  
Beta  Carotene   • Green  leafy  vegetables,  yellow  and  orange  fruits   Antioxidant.  Converted  to  Vitamin  A  in  the  body.   • Dry,  rough  skin  
(Pro-­‐Vit  A)   and  vegetables  (apricots,  asparagus,  beets,   (See  Vitamin  A)   • Lowered  resistance  to  infection  
(See  Vit  A)   broccoli,  butter,  cantaloupe,  carrots,  cheese,  garlic,   • Dry  eyes  
green  olives,  mustard  (fresh),  papaya,  parsley,      
peaches,  prunes,  red  peppers,  sweet  potatoes,  
spinach,  sweet  potatoes,  squash,  pumpkin  and  
watercress)  
Vitamin  D   • Excellent  sources  include  salmon,  while  very  good   Helps  build  and  maintain  teeth  and  bones.   • Bone  pain,  frequent  bone  fractures,  and  softening  of  the  
sources  include  sardines,  shrimp  and  vitamin-­‐D   Enhances  calcium  absorption.  Recently   bones  
fortified  milk.   attributed  to  the  prevention  of  many  conditions,   • Muscle  aches  and  muscle  weakness  
• Good  food  sources  include  cod  and  eggs.   including  the  common  cold  and  cancer,  and  the   • Lowered  immunity  
• Exposure  to  sun  enables  body  to  make  its  own   improvement  of  many  mood  disorders,  such  as   • In  older  persons,  cognitive  problems  (disturbances  in  
Vitamin  D!   depression.   thought  processes)  and  depression  
• In  children,  stunted  growth  and  severe  asthma  
Vitamin  E   • Excellent  sources  include  mustard  greens,  turnip   Antioxidant.  Helps  form  red  blood  cells,  muscles   Rare,  seen  primarily  in  premature  or  low  birth  weight  babies  or  
  greens,  chard,  and  sunflower  seeds.   and  other  tissues.  Preserves  fatty  acids,  protects   children  who  do  not  absorb  fat  properly.    
• Very  good  sources  include  almonds  and  spinach.   skin.    
• Good  sources  include  collard  greens,  parsley,  kale,   Can  cause  tingling  or  loss  of  sensation  in  the  arms,  hands,  legs,  or  
papaya,  olives,  bell  pepper,  brussels  sprouts,   feet;  liver  or  gallbladder  problems.  
kiwifruit,  tomato,  blueberries,  and  broccoli.    

Vitamin  K   • Excellent  sources  include:  spinach,  Brussel  sprouts,   Needed  for  normal  blood  clotting.  Vitamin  K  also   • Problematic  blood  clotting  or  bleeding  (heavy  menstrual  
  Swiss  chard,  green  beans,  asparagus,  broccoli,  kale   converts  glucose  into  glycogen  for  storage  in  the   bleeding,  gum  bleeding,  bleeding  within  the  digestive  tract,  
and  mustard  greens.  Very  good  sources  include   liver.   nose  bleeding,  easy  bruising,  blood  in  the  urine,  prolonged  
green  peas,  romaine  lettuce  and  carrots.   clotting  times,  hemorrhaging,  and  anemia)  
• Fermentation  of  foods  can  be  especially  helpful-­‐   • Bone  problems  (loss  of  bone  (osteopenia),  decrease  in  
soy  based  (natto)  or  some  cheeses  (Swiss   bone  mineral  density  (osteoporosis),  and  fractures)  
Emmental  cheese  and  Norwegian  Jarlsberg  
cheeses).  Also  made  by  intestinal  bacteria.  

Thiamine   • Very  good  sources  include  asparagus,  romaine   Necessary  for  carbohydrate  metabolism  and   • Loss  of  appetite  that  reflects  the  body's  listlessness  and  
Vitamin  B1   lettuce,  mushrooms,  spinach,  kale,  sunflower   muscle  coordination.  Promotes  proper  nerve   malaise  
  seeds,  tuna,  green  peas,  tomatoes,  eggplant  and   function.   • Indigestion  or  constipation  
Brussels  sprouts.     • Muscle  tenderness  (particularly  in  the  calf  muscles)  or  
• Other  sources  include  pork,  whole  and  enriched   muscle  cramps  
grains,  dried  beans,  yeast,  cauliflower,  potatoes,   • "Pins  and  needles"  sensations  or  numbness    (especially  in  
oranges,  liver  (beef,  pork  and  chicken),  and  eggs.   the  legs)  

 
Sources:  Naturopathic  Clinical  Nutrition  by  Jonathon  Prousky,  ND,  World’s  Healthiest  Foods:  http://whfoods.org/nutrientstoc.php  
 
Jennifer  Pun,  ND  (Cand.)  ~  Robert  Schad  Naturopathic  Clinic  
 Patient  Handout  –  Page  2  

• Anxiety,  hysteria,  depression  

• Beriberi  (neurological  and  heart  effects)  and  Wernicke-­‐
Korsakoff  syndrome  (neurological  effects  in  alcoholics)  in  
severe  deficiency  
Riboflavin   • Excellent  sources  include  mushrooms,  and  calf   Needed  for  metabolism  of  all  foods  and  the   • Eye-­‐related  problems  (excessive  sensitivity  to  light,  tearing,  
Vitamin  B2   liver,  spinach.   release  of  energy  to  cells.  Essential  to  the   burning  and  itching  in  and  around  the  eyes,  and  loss  of  
• Very  good  sources  include  romaine  lettuce,   functioning  of  Vitamin  B6  and  Niacin.   clear  vision)  
asparagus,  chard,  mustard  greens,  broccoli,  collard   • Soreness  around  the  lips,  mouth,  and  tongue,  and  cracking  
greens  venison,  turnip  greens,  chicken  eggs,  yogurt   of  the  skin  at  the  corners  of  the  mouth  
and  cow's  milk.   • Peeling  of  the  skin,  particularly  around  the  nose,  or  in  men  
around  the  scrotum  

Niacin   • Excellent  sources  include  mushrooms  and  tuna.   Needed  in  many  enzymes  that  convert  food  to   • General  weakness  
Vitamin  B3   • Very  good  sources  include  beef  liver,  halibut,   energy.  Helps  maintain  a  healthy  digestive  tract   • Muscular  weakness  
  asparagus,  sea  vegetables,  venison,  chicken,  and   and  nervous  system.  In  very  large  doses,  lower   • Lack  of  appetite  
salmon.   cholesterol  (large  doses  should  only  be  taken   • Skin  infections  and  digestive  problems  can  also  be  
under  the  advice  of  a  physician).   associated    
• Pellagra,  a  disease  characterized  by  dermatitis,  diarrhea  
and  mouth  sores,  in  extreme  cases  
Pantothenic  Acid   • Abundant  in  animal  tissues,  whole  grain  cereals   Converts  food  to  molecular  forms.  Needed  to   • Deficiency  is  often  related  to  low  energy-­‐related  
Vitamin  B5   and  legumes.  Excellent  sources  include   manufacture  adrenal  hormones  and  chemicals   symptoms:  fatigue,  listlessness,  and  sensations  of  
mushrooms.   that  regulate  nerve  function.   weakness  
• A  very  good  source  is  cauliflower.   • Rare  symptom  -­‐  "burning  foot  syndrome”  
• Good  sources  include  broccoli,  calf's  liver,  turnip  
greens,  sunflower  seeds,  tomato,  strawberries,  
yogurt,  eggs,  winter  squash,  collard  greens,  chard  
and  corn.  
Vitamin  B6   • Excellent  sources  include  spinach,  bell  peppers,   Needed  for  protein  metabolism  and  absorption,   • Eczema  and  seborrheic  dermatitis  
Pyridoxine   and  turnip  greens.   carbohydrate  metabolism.  Helps  form  red  blood   • Convulsions  and  seizures  in  severe  deficiency  
  • Very  good  food  sources  include  garlic,  tuna,   cells.  Promotes  nerve  and  brain  function.   • Anemia,  malaise,  and  fatigue  
cauliflower,  mustard  greens,  banana,  celery,   • Irritability.  
cabbage,  crimini  mushrooms,  asparagus,  broccoli,  
kale,  collard  greens,  Brussels  sprouts,  cod  and  
chard.  Animal  protein  foods  usually  are  a  good  
source.    
Vitamin  B12   • Found  almost  exclusively  in  animal  products.   Builds  genetic  material.  Helps  form  red  blood   • Pernicious  anemia,  fatigue  
Cyanocobalamin   Excellent  sources  include  snapper  and  calf's  liver.   cells.   • Nerve  damage  
Very  good  sources  include  venison,  shrimp,   • Other  symptoms  potentially  associated  with  vitamin  B12  
scallops,  salmon,  and  beef.     deficiency:    
o Dandruff  
o Nervousness  
o Decreased  blood  clotting  
o Numbness  in  feet  
o Decreased  reflexes  
o Pallor  
 
Sources:  Naturopathic  Clinical  Nutrition  by  Jonathon  Prousky,  ND,  World’s  Healthiest  Foods:  http://whfoods.org/nutrientstoc.php  
 
Jennifer  Pun,  ND  (Cand.)  ~  Robert  Schad  Naturopathic  Clinic  
 Patient  Handout  –  Page  3  

o Depression  
o Red  tongue  
o Difficulty  swallowing  
o Sore  tongue  
o Tingling  in  feet  
o Heart  palpitations  
o Weakness  
o Memory  problems  
o Weak  pulse  
Biotin   • Excellent  sources  include  chard,  tomatoes,   Needed  for  metabolism  of  glucose  and   • Skin-­‐related  problems,  including  cradle  cap  in  infants  and  
romaine  lettuce,  and  carrots.  Very  good  sources   formation  of  certain  fatty  acids.  Essential  for   seborrheic  dermatitis  in  adults  
include  almonds,  chicken  eggs,  onions,  cabbage,   proper  body  chemistry.   • Hair  loss  
cucumber,  and  cauliflower.  Good  sources  includes   • Seizures  
goat's  milk,  cow's  milk,  raspberries,  strawberries,   • Lack  of  muscle  coordination  (ataxia)  
halibut,  oats,  and  walnuts.   • Lack  of  good  muscle  tone  (hypotonia)  
• Muscle  cramps  and  pains  related  to  physical  exertion    
Folic  Acid     • Excellent  sources  include  romaine  lettuce,  spinach,   Essential  for  the  manufacture  of  genetic  material   • Irritability  
  asparagus,  turnip  greens,  mustard  greens,  calf's   as  well  as  protein  metabolism  and  red  blood  cell   • Mental  fatigue  
liver,  parsley,  collard  greens,  broccoli,  cauliflower,   formation.  Note:  Adequate  folate  stores  in   • Forgetfulness  
beets,  and  lentils.   women  in  childbearing  years  are  essential  for   • Confusion  
• Very  good  sources  include  squash,  black  beans,   proper  fetal  development.   • Depression  
pinto  beans,  garbanzo  beans,  papaya  and  string   • Insomnia  
beans.   • General  or  muscular  fatigue    
• Intestinal  tract  symptoms  (like  diarrhea)  
• Mouth-­‐related  symptoms  like  gingivitis  or  periodontal  
disease.  
Vitamin  C   • Excellent  food  sources  include  broccoli,  bell   Antioxidant.  Helps  bind  cells  together  and   • Full-­‐blown  Vitamin  C  deficiency  is  called  scurvy  -­‐  including  
Ascorbic  Acid   peppers,  kale,  cauliflower,  strawberries,  lemons,   strengthens  blood  vessel  walls.  Helps  maintain   bleeding  gums  and  skin  discoloration  due  to  ruptured  
  mustard  and  turnip  greens,  brussels  sprouts,   healthy  gums.  Aids  in  the  absorption  of  iron.   blood  vessels  
papaya,  chard,  cabbage,  spinach,  kiwifruit,  snow   • Other  symptoms  (less  rare)  are:    
peas,  cantaloupe,  oranges,  grapefruit,  limes,   o Poor  wound  healing  
tomatoes,  zucchini,  raspberries,  asparagus,  celery,   o Susceptibility  to  colds  and  other  infections,  
pineapples,  lettuce,  watermelon,  fennel,   especially  respiratory  infection.  
peppermint  and  parsley.  

 
Calcium   • Excellent  sources  include  spinach,  turnip  greens,   Helps  build  strong  bones  and  teeth.  Promotes   • Rickets  in  children  
mustard  greens  and  collard  greens.   muscle  and  nerve  function.  Helps  blood  to  clot.   • Osteomalacia  (soft  bones)  and  osteoporosis  in  adults  
• Very  good  sources  include  blackstrap  molasses,   Helps  activate  enzymes  needed  to  convert  food   • Low  levels  of  calcium  in  the  blood  (especially  one  
Swiss  chard,  yogurt,  kale,  mozzarella  cheese,  cow's   to  energy.   particular  form  of  calcium,  called  free  ionized  calcium)  may  
milk,  and  goat's  milk.  Basil,  thyme,  dill  seed,   cause  a  condition  called  tetany:  muscle  pain  and  spasms,  
cinnamon,  and  peppermint  leaves  are  also  very   as  well  as  tingling  and/or  numbness  in  the  hands  and  feet.  
good  sources  of  calcium.  
• Good  sources  include  romaine  lettuce,  celery,  
broccoli,  sesame  seeds,  fennel,  cabbage,  summer  
squash,  green  beans,  garlic,  tofu,  Brussel  sprouts,  
 
Sources:  Naturopathic  Clinical  Nutrition  by  Jonathon  Prousky,  ND,  World’s  Healthiest  Foods:  http://whfoods.org/nutrientstoc.php  
 
Jennifer  Pun,  ND  (Cand.)  ~  Robert  Schad  Naturopathic  Clinic  
 Patient  Handout  –  Page  4  

oranges,  asparagus  and  crimini  mushrooms.  

Oregano,  rosemary,  parsley,  kombu,  and  kelp  are  
also  good  sources  of  calcium.  
Magnesium   • Excellent  sources  include  Swiss  chard  and  spinach.   Activates  enzymes  needed  to  release  energy  in   • Muscle  weakness,  tremor,  spasm  
• Very  good  sources  include  mustard  greens,   body.  Needed  by  cells  for  genetic  material  and   • In  the  heart  muscle,  arrhythmia,  irregular  contraction,  and  
summer  squash,  broccoli,  blackstrap  molasses,   bone  formation.  Relaxes  nerves  and  muscles.   increased  heart  rate  
halibut,  turnip  greens,  pumpkin  seeds  and   • Softening  and  weakening  of  bone    
peppermint.   • Imbalanced  blood  sugar  levels  
• There  are  numerous  good  sources  including   • Headaches  
cucumber,  green  beans,  celery,  kale  and  a  variety   • Elevated  blood  pressure  
of  seeds,  including  sunflower  seeds,  sesame  seeds,   • Elevated  fats  in  the  bloodstream  
and  flax  seeds.   • Depression  
• Seizures  
• Nausea  &  vomiting  
• Lack  of  appetite  
Phosphorus   • Found  in  most  foods,  especially  asparagus,  bran,   Maintaining  electrolyte  balance  in  bones,  brain   • Appetite  loss  
corn,  dairy  products,  eggs,  fish,  dried  fruit,  garlic,   cells,  circulatory  and  digestive  systems,  eyes,   • Bone  pain  
sunflower  and  pumpkin  seeds,  meats,  poultry,   liver,  muscles,  nerves  and  teeth.   • Fatigue  
salmon,  soda,  wheat  bran  and  whole  grains.   • Irregular  breathing  
• Nervous  disorders  
• Bone  and  tooth  problems  
Potassium   • Excellent  sources  include  chard,  crimini   Helps  maintain  regular  fluid  balance.  Needed  for   Deficiency  of  potassium  is  uncommon.  However,  if  you  experience  
  mushrooms,  and  spinach.   nerve  and  muscle  function.   excessive  fluid  loss,  through  vomiting,  diarrhea  or  sweating,  or  if  you  
• Very  good  sources  include  fennel,  kale,  mustard   take  certain  medications  you  may  be  at  risk.    
greens,  brussel  sprouts,  broccoli,  winter  squash,   • Muscle  weakness  
blackstrap  molasses,  eggplant,  cantaloupe,  and   • Confusion  
tomatoes.   • Irritability  
• Good  sources  include  parsley,  cucumber,  bell   • Fatigue  
pepper,  turmeric,  apricots,  ginger  root,   • Heart  disturbances  
strawberries,  avocado,  banana,  tuna,  halibut,   • Athletes  with  low  potassium  stores  may  tire  more  easily  
cauliflower  and  cabbage.   during  exercise  
Iron     • Heme  iron  (animal  source  iron)  is  better  absorbed   Essential  for  making  hemoglobin,  the  red   • Severe  iron  deficiency  causes  microcytic  and  hypochromic  
  and  utilized  by  the  body.  (Beef,  venison,  liver)   substance  in  blood  that  acrries  oxygen  to  body   anemia  
• Other  excellent  food  sources  include  chard,   cells.   • before  anemia,  iron  deficiency  symptoms  include:    
spinach,  thyme,  and  turmeric.  Note:  Oxalic  acid  in   o Fatigue  
spinach  hinders  iron  absorption.   o Weakness  
• Very  good  sources  include  romaine  lettuce,   o Loss  of  stamina    
blackstrap  molasses,  tofu,  mustard  greens,  turnip   o Decreased  ability  to  concentrate  
greens,  string  beans,  and  shiitake  mushrooms.   o Increased  susceptibility  to  infections  
• Good  sources  include  lentils,  Brussel  sprouts,   o Hair  loss  
asparagus,  venison,  garbanzo  beans,  broccoli,   o Dizziness  
leeks,  and  kelp.     o Headaches  
o Brittle  nails  
o Apathy  
o Depression  

 
Sources:  Naturopathic  Clinical  Nutrition  by  Jonathon  Prousky,  ND,  World’s  Healthiest  Foods:  http://whfoods.org/nutrientstoc.php  
 
Jennifer  Pun,  ND  (Cand.)  ~  Robert  Schad  Naturopathic  Clinic  
 Patient  Handout  –  Page  5  

o Pica  (eating  unsuitable  and/or  inedible  

materials)  
Zinc   • Calf's  liver,  crimini  mushrooms  and  spinach  are   Necessary  element  in  more  than  100  enzymes   • Impaired  sense  of  taste  and/or  smell  
  very  good  sources  of  zinc.   that  are  essential  to  digestion  and  metabolism.   • Depression  
• Good  sources  include  sea  vegetables,  spinach,   • Lack  of  appetite  
pumpkin  seeds,  yeast,  beef,  lamb,  summer  squash,   • Growth  failure  in  children  
asparagus,  venison,  chard,  collard  greens,  miso,   • Frequent  colds  and  infections.  
shrimp,  maple  syrup,  broccoli,  peas,  yogurt,  
pumpkin  seeds,  sesame  seeds  and  mustard  greens.  
Selenium   • Brazil  nuts  are  excellent  sources.  Grown  or  raised   Antioxidant.  Interacts  with  Vitamin  E  to  prevent   Deficiency  symptoms  for  selenium  are  difficult  to  determine  and  
under  ideal  soil  conditions,  button  mushrooms,   breakdown  of  fats  and  body  chemicals.   controversial  in  the  research  literature.    
shiitake  mushrooms,  cod,  shrimp,  snapper,  tuna,    
halibut,  calf's  liver,  and  salmon  are  also  excellent   When  severe  selenium  deficiency  is  accompanied  by  severe  overall  
sources  of  selenium.   malnutrition,  symptoms  can  include  weakness  or  pain  in  the  muscles,  
• Very  good  sources  of  selenium  include  chicken's   discoloration  of  the  hair  or  skin,  and  whitening  of  the  fingernail  beds.  
eggs,  lamb,  barley,  sunflower  seeds,  turkey,  
mustard  seeds,  and  oats.  
Copper   • Excellent  sources  include  calf's  liver,  crimini   Component  of  several  enzymes,  including  on   Rare  in  adults.  Because  copper  is  involved  in  many  functions  of  the  
mushrooms,  turnip  greens  and  molasses.   needed  to  make  skin,  hair  and  other  pigments.   body,  copper  deficiency  produces  an  extensive  range  of  symptoms.    
• Very  good  sources  include  chard,  spinach,  sesame   Stimulates  iron  absorption.  Needed  to  make  red  
seeds,  mustard  greens,  kale,  summer  squash,   blood  cells,  connective  tissue  and  nerve  fibres.  
asparagus,  eggplant,  and  cashews.  
• Good  sources  include  peppermint,  tomatoes,  
sunflower  seeds,  ginger,  green  beans,  potato,  and  
tempeh.  
 
 
 
 
 

 
Sources:  Naturopathic  Clinical  Nutrition  by  Jonathon  Prousky,  ND,  World’s  Healthiest  Foods:  http://whfoods.org/nutrientstoc.php  
 
Jennifer  Pun,  ND  (Cand.)  ~  Robert  Schad  Naturopathic  Clinic