Guide To Vitamins and Minerals; Deficiencies and Solutions

Book Cover

I just published this book and I wanted to share  it with everyone!!

Unlike other Vitamin & Mineral books, this one includes Real Foods and traditional preparation. I would love to hear feedback and get reviews.

Ever have a health problem that you can’t seem to figure out that doesn’t really seem to be a health issue and you just got used to it?  There are many symptoms out there that show signs in your nails, hair, tongue, skin, mood, and other body systems including; fatigue, mood swings, PMS, brittle nails, large tongue, decaying teeth, hair loss, or any other annoyance or major issue such as heart disease or cholesterol. The solutions may be as simple as adding foods to your diet such as foods high in iron, or could be an underlining issue that may need medical (including natural) attention and further treatment. This guide can help you figure it out.

There are many vitamins and minerals which we get through the foods we eat. They each have an effect on the thousands of functions within our bodies that we as humans require to be active, healthy, and even happy. The problem is, our modern world has created a setback. With GMO’s, pre-made and heavily processed foods taking over the market, we can no longer get the proper vitamins and minerals we traditionally got from the same kind of food one hundred years ago.

Industrial food companies try to correct this by loading vitamins and minerals into foods by fortifying them and selling pills in the form of “vitamins” which are mainly synthetic and only somewhat resemble what we find in nature.

Since these “nutrients” are similar but not quite the same, our bodies don’t recognize them and treat them like as a foreign substance and negatively reacts to them. This leaves us with deficiencies and disease. It is time we turn back to real food sources to correct imbalances.

Getting your nutrients through real foods is the way we as humans have always done it, until recently. With all the nutritional advice out there and heavily marketed “vitamins”, it can be confusing. This book serves as a guide to help the reader investigate and solve possible nutrient deficiencies inside the body and understand that we don’t need to spend money on pills, but rather on good quality foods.

This handbook gives a well rounded look into each of the most common vitamins and minerals; including why that particular nutrient is important, best sources, signs of deficiency and solutions. This book is for anyone from the common lay person to a health consultant to an MD and in between.

You can get this book for FREE through kindle Prime. Whats really great about kindle is that you don’t have to have a kindle device, you can use a kindle app on your home computer, laptop, smart phones and tablets at NO EXTRA COST!  See The Book Here. You will find the option to get a kindle app on the right side of the page.

(If you really want this book and can’t afford it for any reason and you feel overwhelmed with getting a kindle app (which is just 2 clicks to download but sometimes new things can feel overwhelming), please send me a private email so I can find a way to get a copy to you at no cost. Of course I’d love to earn money for what I do, but I really want people to benefit from the information.)

Below is the profile of one of the most common vitamins – folic acid:

Vitamin B9 Folate or Folic acid  

  • Folate occurs naturally in food, and folic acid is the synthetic form of this vitamin
  • Supports DNA synthesis and new cell formation
  • Works best with B12, especially to treat deficiency, anemia and promoting neurological health.
Good for Crucial for proper brain function and mental and emotional health and production of red blood cells, especially in the fetus and prevention of neural tube defects.Especially important when cells and tissues are growing rapidly such as a developing fetus, infancy, adolescence and pregnancy.It is essential in women of child bearing years and the first three months of pregnancy and breastfeeding to prevent birth defects such as spina bifida, cleft palate, cleft lip and brain damage and other birth defects and behavioral problems; autism.May prevent cancer and leukemia, heart disease, age related hearing loss, age related mucular degeneration (an eye disease), depression.
Signs of deficiency Tiredness, anemia and red and/or inflamed tongue, peptic or mouth ulcers, headaches, heart palpitations. Poor growth, gingivitis, loss of appetite, shortness of breath, diarrhea, irritability, forgetfulness, and mental sluggishness; mental confusion, forgetfulness, mental depression. Nerve damage with weakness and limb numbness, pregnancy complications and behavioral disorders.Individuals who consume excess alcohol or have a deficiency in B12 or zinc may be deficient in folate or folic acid.A deficiency is more common in individuals who have digestive problems, kidney or liver disease. Some concern exists with respect to increased folic acid intake masking symptoms of vitamin B12 deficiency.
RDA Women – 400 micrograms. Women planning to conceive should consume 600mcg, continued for the first 12 weeks of pregnancy. Lactating -500mcg Men- 400mcg
Good sources folic acisAnimal Source: (From grass-fed/pasture raised or wild caught only)

  • Organ meat; liver, kidney
  • Eggs, raw egg yolks
  • Sea food; oily fish, salmon,
  • Raw milk products

Plant and Other Source:

  • Whole grains; rye and whole wheat , bulgur wheat, barley, oatmeal
  • Beans; black-eyed peas, lentils, navy, pinto and garbanzo beans, Lima, fermented soy beans, kidney beans, white beans, mung beans
  • Brewer’s yeast, nutritional yeast , walnuts, peanuts, almonds
  • Green leafy vegetables; mustard greens, spinach, broccoli, lettuce, kale, beet greens
  • Root vegetables; turnips, beets, potato
  • Green beans, asparagus, okra, mushrooms, Brussels sprouts, cabbage,  melon, apricots, avocado, carrots, dates, banana, blackberries, melons, lemons, oranges, avocado, tomato juice, pumpkin, peas
Poisoning/Safety/Cautions No danger, make sure source is from food and not a pill. Folate dissolves in water, so any excess is passed in urine.  If taking medication, consult your doctor if you have concerns of deficiency.
Destroyed by/Interference With Absorption Destroyed by food processing, light and heat. Many chemicals and some medications which lower levels of B9 in the body, such as antacids, aspirin, Ibuprofen (NSAIDS). Medications used for cancer, Crohn’s disease, ulcers, colitis, cholesterol, blood pressure as well as others may affect the body’s absorption.
The following is taken from:
Food Serving
Cals Amount
Foods Rating
Lentils 1 cup cooked 229.7 358.38 89.6 7.0 excellent
Spinach 1 cup cooked 41.4 262.80 65.7 28.6 excellent
Collard Greens 1 cup cooked 49.4 176.70 44.2 16.1 excellent
Turnip Greens 1 cup cooked 28.8 169.92 42.5 26.5 excellent
Beets 1 cup raw 58.5 148.24 37.1 11.4 excellent
Romaine Lettuce 2 cups 16.0 127.84 32.0 36.0 excellent
Mustard Greens 1 cup cooked 21.0 102.20 25.6 21.9 excellent
Asparagus 1 cup raw 26.8 69.68 17.4 11.7 excellent
Cauliflower 1 cup raw 26.8 60.99 15.2 10.3 excellent
Broccoli 1 cup raw 30.9 57.33 14.3 8.3 excellent
Pinto Beans 1 cup cooked 244.5 294.12 73.5 5.4 very good
Garbanzo Beans 1 cup cooked 269.0 282.08 70.5 4.7 very good
Black Beans 1 cup cooked 227.0 256.28 64.1 5.1 very good
Navy Beans 1 cup cooked 254.8 254.80 63.7 4.5 very good
Kidney Beans 1 cup cooked 224.8 230.10 57.5 4.6 very good
Papaya 1 each 118.6 115.52 28.9 4.4 very good
Green Peas 1 cup raw 115.7 86.78 21.7 3.4 very good
Leeks 1 cup raw 54.3 56.96 14.2 4.7 very good
Brussels Sprouts 1 cup raw 37.8 53.68 13.4 6.4 very good
Bell Peppers 1 cup raw 28.5 42.32 10.6 6.7 very good
Celery 1 cup 16.2 36.36 9.1 10.1 very good
Sea Vegetables 0.25 cup 8.6 36.00 9.0 18.8 very good
Strawberries 1 cup 46.1 34.56 8.6 3.4 very good
Green Beans 1 cup raw 31.0 33.00 8.2 4.8 very good
Summer Squash 1 cup raw 18.1 32.77 8.2 8.2 very good
Cabbage 1 cup raw 17.5 30.10 7.5 7.7 very good
Tomatoes 1 cup raw 32.4 27.00 6.8 3.8 very good
Fennel 1 cup raw 27.0 23.49 5.9 3.9 very good
Lima Beans 1 cup cooked 216.2 156.04 39.0 3.2 good
Dried Peas 1 cup cooked 231.3 127.40 31.9 2.5 good
Avocado 1 cup 233.6 118.26 29.6 2.3 good
Peanuts 0.25 cup 206.9 87.60 21.9 1.9 good
Sunflower Seeds 0.25 cup 204.4 79.45 19.9 1.7 good
Quinoa 42.50 g 156.4 78.20 19.6 2.3 good
Winter Squash 1 cup baked 75.8 41.00 10.2 2.4 good
Oranges 1 each 61.6 39.30 9.8 2.9 good
Cantaloupe 1 cup 54.4 33.60 8.4 2.8 good
Onions 1 cup raw 64.0 30.40 7.6 2.1 good
Pineapple 1 cup 82.5 29.70 7.4 1.6 good
Raspberries 1 cup 64.0 25.83 6.5 1.8 good
Carrots 1 cup 50.0 23.18 5.8 2.1 good
Eggplant 1 cup raw 19.7 18.04 4.5 4.1 good
Kale 1 cup cooked 36.4 16.90 4.2 2.1 good
Swiss Chard 1 cup cooked 35.0 15.75 3.9 2.0 good
Mushrooms – Crimini 1 cup 19.1 12.18 3.0 2.9 good
Parsley 2 tbs 2.7 11.55 2.9 19.0 good

One comment

  1. I have had chronic yeast infections for about a year now and nothing has seemed to work but I will try add foods for my problem, thank you!

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