Nutrition

 NUTRITION

 

 

Good nutrition is important for brain functioning. Nutritional deficiencies can lead to neurodivergent symptoms or aggravate neurodivergent conditions. Some people use medications to treat things that good nutrition can help resolve.

 

 

Vitamin A deficiencies

 

Sinus trouble, catarrh, ear abcess, skin blemishes, night blindness, xerosis, rough, dry skin, prematurely wrinkled skin, a poor sense of smell/taste and poor appetite, pneumonia, softening of bones and teeth, defective gums, sties in the eye, corneal ulcers, formation of gallstones or kidney stones, retarded growth in children, diarrhea, lack of stamina and vigor and sterility in both male and female

 

Sources:

 

Vegetables: Alfafa meal, asparagus, broccoli, carrots, celery, chard, dandelion leaves, escarole, green lettuce, okra, green peppers, red peppers, sweet potatoes, spinach, hubbard squash, turnip greens and watercress

 

Fruits and Nuts: Dried apricots, fresh apricots, cherries, nectarines, yellow peaches, dried prunes and figs

 

Fish and Meat: Veal Kidney, mutton kidney, lamb, beef liver, calf liver, pig liver, oysters, tuna, sardines and salmon

 

Grains: Unknown

 

Dairy Products: Butter, cream cheese, whole eggs, egg yolks, whole dried milk and malted milk

 

 

 

Thiamine (Vitamin B1) deficiencies

 

Tiredness, loss of appetite, emotional, instability, unexplained irritability, loss of mental alertness, labored breathing, cardiac damage, erratic heartbeat, slow heart rate, enlarged heart, indigestion, anorexia, severe and continuous constipation, gastric atony, neural problems like neuritis

 

Sources:

 

Vegetables: Artichokes, green asparagus, dried pinto beans, kidney beans, lima beans, chick peas (garbanzos), sweet corn, lentils, watercress, okra, cabbage, radishes, turnip leaf juices and soybeans.

 

Fruits and Nuts: Coconut, grapefruit, lemons, pineapple, pomegranates, almonds, filberts, hazel nuts and peanuts.

 

Fish and Meat: Bacon, ham, beef heart, lamb, beef liver, lamb liver, pork and bologna

 

Grains: White cornmeal, whole-wheat flour, rye germ and wheat germ.

 

Dairy Products: Egg yolks

 

 

Vitamin B2 (Riboflavin)deficiencies

 

Hypoglycemia, eyes have abnormal reaciton to light, blood shot eyes, mucous in eyes, bulbar conjunctivitis, hypoglycemia, trembling, dizziness  and sluggishness

 

Sources:

 

Vegetables: Lima beans, beet greens, broccoli, chick peas (garbanzos), escarole, cabbage, mustard greens, soybeans, turnip greens and watercress

 

Fruits and Nuts: Dried apricots, blueberries, mangoes, dried prunes, tangerines and peanuts.

 

Fish and Meat: Beef, beef heart, beef kidney, veal kidney, mutton kidney, beef, calf, lamb, liver and pork

 

Grains: Rye germ and wheat germ

 

Dairy Products: Cheese, whole eggs, egg yolks, whole milk, dried milk and malted milk

 

 

Niacin(Vitamin B3)deficiencies

 

Depression, mental dullness, confusion, forgetfulness, disorientation, hallucinations, insomnia, nausea, vomiting

 

Sources:

 

Vegetables: Green peas, mushrooms and watercress

 

Fruits and Nuts: Fresh apricots, avocados, fresh elderberries, dried dates, cooked rhubarb, carob,peanuts and sunflower seeds

 

Fish and Meat: Beef liver, beef heart, beef kidney, beef, rabbit, white turkey meat, white chicken meat, ham, halibut and tuna.

 

Grains: Whole-wheat flour, brown rice and wheat germ

 

Dairy Products: Unknown

 

 

Pantothenic Acid (Vitamin B5)deficiencies

 

Fatigue, depression, irritability, dizziness, muscular weakness, stomach distress, constipation, adrenal exhaustion, cramping, lack of coordination, hypoglycemia, insomnia, stomach/intestinal disorders, burning, itching, painful feet

 

Source:

 

Vegetables: Lima beans, broccoli, raw cauliflower, chick peas (garbanzos), cooked lentils, mushrooms and soybeans.

 

Fruits and Nuts: Avocados, raw elderberries, orange juice, pineapple juice

 

Fish and Meat: Beef liver, beef kidney, beef heart, chicken heart, chicken liver, and lobster

 

Grains: Dark buckwheat flour, wheat bran and sesame-seed flour.

 

Dairy Products: Eggs and skim milk

 

 

Vitamin B6 deficiencies

 

Pancreas problems, diabetes, hypoglycemia, skin disorders, extremities going to sleep, cramps in fingers, swelling of the hands/feet, neural pathway disturbances

 

Sources:

 

Vegetables: Raw soybeans, raw white beans, lima beans, lentils and green peas.

 

Fruits and Nuts: Bananas,walnuts, sunflower seeds, avocados,prunes and peanuts

 

Fish and Meat: Tuna, mackerel, salmon, beef liver, chicken liver, white chicken meat and lamb.

 

Grains: Wheat germ

 

Dairy Products: Skim milk.

 

 

Biotin (Vitamin B7) deficiencies

 

Dermatitis, flesh take on a grayish cast, hair falling out, dry skin, lack of appetite or energy, insomnia, depression, disturbed nervous system

 

Sources:

 

Vegetables: Unknown

 

Fruits and Nuts: Nuts in general, red grapefruit, orange juice, raisins, fresh strawberriesand watermelon

 

Fish and meat: Lamb, veal, beef, kidney, chicken, liver, pork, herring, mackerel, sardines, sockeye salmon and tuna

 

Grains: Brown rice, rolled oats and bulgar wheat

 

Dairy Products: Milk, cooked eggs and cheese

 

 

Folic Acid (Vitamin B9)

 

Fatigue, bodily weakness, irritable behavior, insomnia, forgetfulness, intestinal disorders, gastrointestinal disorders, poor health growth, lackluster hair, balding or premature graying, mental depression bordering on schizophrenia, women can give premature birth, hemmorhage after birth and to incur toxemia, child's growth can be delayed, there can mental retardation

in child

 

Source:

 

Vegetables: Spinach, asparagus, beet greens, kale, endive, turnips, potatoes, broccoli, chard, black-eyed peas and lima beans.

 

Fruits and Nuts: Avocados, dried dates and plums

 

Fish and Meat: Liver, kidney and lamb.

 

Grains: Wheat Grain

 

Dairy Products: Cottage cheese

 

 

Vitamin B12  deficiencies

 

Sore or weak extremities, poor reflex action, exhaustion, diminished mental energy, loss of concentration, lethargy, difficulties with walking, stammering, tingling sensation in fingers, stiffness in body

 

Sources:

 

Vegetables: Green peas

 

Fruits and nuts: Unsweetened prunes

 

Fish and Meat: Raw beef liver, chicken, raw beef kidney, raw beef heart, raw clams, raw oysters, crayfish, trout, herring, sardines and cooked crab.

 

Grains: Bran flakes and wheat flakes

 

Dairy Products: Yogurt, cottage cheese, eggs, Swiss cheese and skim milk.

 

 

Inositol (Vitamin B17) deficiencies

 

Diabetes, loss of hair, abnormalities of the eyes, high blood cholesterol

 

Sources:

 

Vegetables: Red kidney beans, mung bean sprouts, green peas, corn, and soybeans.

 

Fruits and Nuts - All nuts, boysenberries, grapefruit, orange juice, and apricot juice.

 

Meat and Fish: Beef brain, beef heart, and beef liver

 

Grains: Bulgar wheat, wheat germ, and brown rice

 

Dairy Products: Unknown

 

 

Bioflavonoids deficiencies

 

Bruising of the skin, problems with bleeding, irregular menstrual flow

 

Sources:

 

Vegetables: Cabbage and green peppers

 

Fruits and Nuts: Lemons, oranges, tangerines, white grapes, plums, grapefruit, apricots, cherries, blackberries, plums, black currants and prunes

 

Meat and Fish: Unknown

 

Grains: Buckwheat

 

Dairy Products: Unknown

 

 

Vitamin C deficiencies

 

Scurvy, poor healing ability, nosebleeds, peptic and duodenal ulcers, reduction of hemoglobin that causes secondary anemia and impaired adrenal functions that bring about fatigue, irritability and exhaustion 

 

Sources:

 

Vegetables: Alfalfa tablets, asparagus, brussel sprouts, carrots, chard, collards, tomatoes, turnip greens and watercress

 

Fruits and Nuts: Oranges, orange juice, lemon juice, tangerines, strawberries, almonds, bananas, blueberries, currants, cranberries, grapefruit, pineapple, cantaloupe and apple juice

 

Fish and Meat: Chicken liver, rabbit heart and liver

 

Grains: Unknown

 

Dairy Products: Skim Milk

 

 

Calcium deficiencies

 

Causes nerve fiber irritability and repetitive muscle spasms. Consequently, characteristic signs and symptoms of hypocalcemia include perioral paresthesia, twitching, carpopedal spasm, tetany, seizures and, possibly, cardiac arrhythmias. Although Chvostek’s and Trousseau’s signs are reliable indicators of hypocalcemia, they aren’t specific.

 

Sources:

 

Vegetables: Chard, watercress, cauliflower, broccoli, endive, kohlrabi, rutabaga, spinach, turnips, parsnips, carrots, rhubarb, green beans, lettuce, onions, soybeans, alfalfa sprouts, beet greens, celery, chick peas (garbanzos), collards, flax seed, kidney beans, lentils, okra and tomatoes

 

Fruits and Nuts: Almonds, avocados, dried apricots, bananas, cranberries, coconuts, currants, dates, figs, grapefruit, lemons, limes, plums, peaches, prunes, pineapple, raisins, raspberries and black walnuts.

 

Meat and Fish: Oysters, shrimp, lobster, liver and broiled chicken.

 

Grains: Soy flour

 

Dairy Products: Buttermilk, most cheeses, evaporated milk and skim milk

 

 

Chlorine deficiencies

 

Loss of hair or teeth, poor muscle contraction, impaired digestion

 

Source:

 

Vegetables: lettuce, spinach, cabbage, parsnips, asparagus,carrots, tomatoes, potatoes and onions

 

Fruits and Nuts: Dates, coconuts, bananas, pineapple, grapes, oranges and lemons

 

Fish and Meat: Oysters, salmon, fish in general and meat in general, particularly the organs.

 

Grains: Whole wheat

 

Dairy Products: Cheese, whites of eggs, milk and egg yolks

 

 

Chromium deficiencies

 

Upset insulin production, nervousness, irritability, faintness, dizziness, psychotic reactions for seemingly no discernible reason and bodily weakness, depressed growth rate, hardening of the arteries, diabetes

 

Source:

 

Vegetables: Mushrooms

 

Fruits and Nuts: Unknown

 

Meat and Fish: Beef liver and clams.

 

Grains: Whole-grain breads.

 

Dairy Products: Unknown

 

 

Cobalt deficiencies

 

Slow growth, various kinds of anemia

 

Source:

 

Vegetables: Watercress, wax beans, beet roots, cabbage, clover and alfalfa

 

Fruits and Nuts: Apricots, figs and pears.

 

Meat and Fish: Liver, kidney, oysters and clams.

 

Grains: Buckwheat grain and whole-wheat flour.

 

Dairy Products: Milk

 

 

Copper deficiencies

 

Dyproteinemia, kwashorkor, sprue, celiac disease and hypoproteinemia, bodily weakness, skin sores, labored/impaired breathing

 

Sources:

 

Vegetables: Kidney beans, navy beans, broccoli, corn, lima beans and mushrooms.

 

Fruits and Nuts: Dried prunes, dried figs, dried currants, avocados, Brazil nuts, filberts, peanut butter, peanuts, pecans, English walnuts and bitter chocolate.

 

Meat and Fish: Calves' liver, beef liver, lamb chops and codfish.

 

Grains: Wheat bran, raw oatmeal, rye flour and whole wheat.

 

Dairy Products: Unknown

 

 

Vitamin D deficiencies

 

Rickets, osteomalacia, endocrine system problems, eye problems, faulty tooth development, constipation, potbelly, pyrorrhea, faulty jaw development, heart problems

 

Sources:

 

Vegetables: Watercress

 

Fruits and Nuts: Sunflower seeds

 

Fish and Meat: Chicken Liver and salmon

 

Grains: Wheat germ

 

Dairy Products: Yogurt, egg yolks and butter

 

 

Vitamin E deficiencies

 

Degeneration of the cardiopulmonary region, the formation of clots, decreased circulation and strokes, problems with sterility related to cell regeneration and other reproductive disorders in women, such as miscarriages, resorption of the fetus and menopausal ailments, kidney damage, liver damage, pancreas damage, nephritis, pancreatic inflammation, gastrointestinal upsets

 

Sources:

 

Vegetables: Alfalfa, dandelion leaves, nasturtium leaves, soybeans and watercress.

 

Fruits and Nuts: Whole raw seeds, nuts and avocados

 

Fish and Meat: Haddock, kidney, ham and chicken

 

Grains: Wheat germ

 

Dairy Products: Unknown

 

 

Vitamin F Deficiencies

 

Vision problems, skin problems, behavior problems, hair loss, kidney damage, liver damage, heart damage, immune system problems, blood clots, tear gland issues, high blood pressure, high bad cholesterol levels

 

Sources:

 

Vegetables: Unknown

 

Fruits and Nuts: Avocados and sunflower seeds

 

Fish and Meat: Chicken, pork sausage, pork, canned sardines and tuna.

 

Grains: Unknown

 

Dairy Products: Eggs and mayonnaise

 

 

Fluorine deficiencies

 

Poor tooth development and subsequent decay

 

Sources:

 

Vegetables: Cauliflower, sauerkraut, Chinese cabbage, red cabbage, green cabbage, onions, beets, endive, parsley sprouts and watercress.

 

Fruits and Nuts: Avocado, elderberries, juniper, berries and horse chestnuts.

 

Meat and Fish: Kidneys.

 

Grains: Whole wheat and oats.

 

Dairy Products: Goat's cheese, egg yolks, milk and roquefort cheese

 

 

Iodine deficiencies

 

Hypothyroidism, cold extremities, fatigue, dull pains beneath shoulder blades, enlarged glands around the lower neck area and sides of the neck, dull headaches, little interest in living, slow thinking, slow movements, a puffy face or other parts of the body, a pulse alternating from very slow to racing, swelling of fingers and toes, a dislike for moisture in general, an inability to lose weight and overweight, polio and atherosclerosis

 

Sources:

 

Vegetables: Chard, watercress, artichokes, asparagus, broccoli, brussellsprouts, green peppers, kale, lettuce, leeks, mushrooms, onions, potato skins, red cabbage, spinach, savory cabbage and tomatoes.

 

Fruits and Nuts: Avocados, apples, Bartlett pears, blueberries, oranges, strawberries and sunflower seeds.

 

Meat and Fish: Lobster, clams, oysters, shrimp, bluefish, mackerel, haddock, cod, halibut, scallops, salmon and to a lesser extent most other sea foods.

 

Grains: Unknown.

 

 

Iron deficiencies

 

Anemia, exhaustion, depression, general fatigue or lassitude, shortness of breath, pallor of the skin, loss of interest in sex, dizziness, stinging sensation in the head,the heels, bottom of the feet, the fingertips or the shoulder joints, flattened fingernails, a fissured tongue, insomnia at night and sleepiness during day, crying for no reason, painful breathing, poor hearing

 

Sources:

 

Vegetables: Greens, spinach, beets, alfalfa, dried beans, lentils, broccoli, collards, green peas, leeks, mushrooms, onions,

olives, soybeans and watercress.

 

Fruits and Nuts: Apples, avocados, blackberries, currants, cherries, loganberries, prunes, pears, plums, peaches, strawberries, watermelon, dates, almonds, sunflower seeds, walnuts, sesame seeds and carob.

 

Meat and Fish: Liver, beef, kidney, chicken and lamb.

 

Grains: Whole grains and brown rice.

 

Dairy Products: Egg yolks

 

 

Vitamin K deficiencies

 

Decreased clotting time of the blood, excessive bleeding in the muscles, colon or other excessive bleeding in the muscles, colon or other organs, susceptibility to bruising, nosebleeds, miscarriages and anemia, intestinal disorders, diarrhea and colitis

 

Sources:

 

Vegetables: Alfalfa, chestnut leaves, spinach, soybeans, tomatoes, cauliflower, cabbage, peas, carrots and potatoes

 

Fruits and Nuts: Prunes

 

Meat and Fish: Pork liver, lean meats and kidney.

 

Grains: Unknown

 

Dairy Products: Yogurt and egg yolks

 

 

Laetrile deficiencies

 

Diminished resistance to all forms of cancerous ailments

 

Sources:

 

Vegetables: Mung beans, lima beans, kidney beans, chick peas (garbanzos), black-eyed peas, alfalfa sprouts, mung bean sprouts and garbanzo sprouts.

 

Fruits and Nuts: Apricot seeds, apple seeds, cherry seeds, nectarine seeds, peach seeds, pear seeds, plum seeds, bitter almonds (not sold in the country), macadamias, cashews, wild blackberries, elderberries, choke cherries and wild cranapples

 

Fish and Meat: Unknown

 

Dairy Products: Unknown

 

 

Magnesium deficiencies

 

Sensitivity to noise, a continual state of grief or depression coupled with apprehension, muscles may spasm and jerk while eyes have a tendency to wander, yellowish cast to the white area of the eyeballs, and people may sleep with their eyes open. teeth may be extraordinarily sensitive to moderately cool water,or they may ache for no reason, twitches or tremors in any part of the body, heart may race and then settle back into its normal rhythm, aching neck and should muscles, an allergy to woolen products, bloating of the intestines, gas, bed-wetting,burning sensation in the mouth

 

Sources:

 

Vegetables: Asparagus, beet greens, beets, corn, cabbage, cauliflower, cucumbers, dandelion greens, kale, kohlrabi, lettuce, radishes, spinach, savoy cabbage, soybeans, okra, watercress and most leafy green green vegetables.

 

Fruits and Nuts: Apples, cherries, figs, gooseberries, grapes, lemons, limes, persimmons, plums, pomegranates, peaches, pears, most nuts and seeds and carob.

 

Meat and Fish: Kidneys

 

Grains: Oats,buckwheat and raw wheat germ.

 

Dairy Products: Unknown

 

 

Manganese deficiencies

 

Woman's loss of love for her child after birth, tender nipples, swelling of the lymph glands, crying spells, be testy and argumentative, crackling or popping bones as a person gets up to work or a burning or gripping sensation of the arms or legs, the eyes may become red and swollen even though there was no crying, stunted bone growth in childhood, sterility, impotence, diabetes, Myasthenia Gravis, multiple sclerosis

 

Sources:

 

Vegetables: Lettuce, beets, cabbage, carrots, onions, potatoes and spinach

 

Fruits and Nuts: Liver and kidney.

 

Grains: Wheat germ, linseed meal and cotton seed meal.

 

Dairy Products: Eggs and cottage cheese.

 

 

Molybdenium deficiencies

 

Unknown

 

Sources:

 

Vegetables: Legumes

 

Fruits and Nuts: Unknown

 

Meat and Fish: Ox liver,pig liver, beef liver, and kidney

 

Grains: Brown rice and cereal grains, such as oats, wheat, millet and buckwheat

 

Dairy Products: Cow's milk.

 

 

Orotic Acid deficiencies

 

Liver disorders, cell degeneration, premature aging, Multiple Sclerosis

 

Sources:

 

Vegetables: Root vegetables organically grown.

 

Fruits and Nuts: Unknown

 

Fish and Meat: Unknown

 

Dairy Products: Curdled or soured cow's milk, sheep's milk, goat's milk, pig's milk and horse's milk

 

 

PABA deficiencies

 

Fatigue, general irritablity, headaches, depression

 

Sources:

 

Vegetables: Soybeans

 

Fruits and Nuts: Peanuts

 

Fish and Meat: Fish in general and beef liver

 

Grains: All whole grain products and wheat germ

 

Dairy Products: Eggs 

 

 

Phosphorus deficiencies

 

Stunted growth, poor tooth development, bone deformation, arthritis, rickets, cavities of the teeth and pyorrhea of the gums, loss of appetite, irregular weight gain or loss for no reason, irregular breath, mental or physical fatigue, vague nervous disorders, loss of muscle tone or numbness of the arms and legs, repeated attacks of bronchitis of jaundice

 

Sources:

 

Vegetables: Lima Beans, brussel sprouts, chickpeas (garbanzos), corn, dandelion greens, lentils, okra, parsnips, peas, soybeans, spinach and watercress.

 

Fruits and Nuts: Grapes, apples, avocados, cherries, grapefruit, lemons, limes, pumpkin, passion fruit, plums, raisins, almonds, pecans and walnuts.

 

Meat and Fish: Veal chops, beef liver, lean beaf, salmon, halibut and oysters

 

Grains: Oatmeal

 

Dairy Products: Cheese, egg yolks and milk. 

 

 

Potassium deficiencies

 

Bitter taste in the mouth, dry throat, eczema on the feet and legs, headaches at the back of the skull, itchy dry skin, an empty feeling in the pit of the stomach, muscle weakness, pyorrhea, swollen ankles, swollen ovaries, swollen testicles, a general weakness in the female organs, low grade infections, construction of the urethra without any medical cause, water retention, weakened or flabby muscles, distention of the stomach, inability to digest sugar, impaired kidney function, heart may race suddenly and then slow down, extreme sensitivity and irritability, displaying some mental disorientation, continual drain on a person's energy reserves, loss of muscle tone, constipation,loss of peristalsis, excessive formation of gas

 

Sources:

 

Vegetables:

 

Lima beans, endive, soybeans, artichokes, kidney beans, chick peas (garbanzos), dandelion greens, mushrooms, parsnips, potatoes, tomatoes and watercress.

 

Fruits and Nuts: Dried apricots, avocados, bananas, dried dates, elderberries, grapefruit, oranges, prunes, raisins, unpasteurized apple cider vinegar aged in wood.

 

Meat and Fish: Calf liver, goose, Canadian bacon, ham chops, beef liver, roast turkey, veal, haddock, halibut, ocean perch, pike, salmon, sardines, shad and tuna.

 

Grains: Unknown.

 

Dairy Products: Skim milk, yogurt and evaporated milk 

 

 

Selenium deficiencies

 

Premature aging

 

Source:

 

Vegetables: Mushrooms, broccoli, onions and tomatoes.

 

Fruits and Nuts: Unknown.

 

Meat and Fish: Tuna and wheat germ.

 

Dairy Products: Milk and eggs. 

 

 

Sodium deficiencies

 

General weakness, nervous disorders, weight loss, a hunger for salt, cramps and digestive upset, vomiting, elevated blood urea, hysterical behavior, mental depression, hair may begin falling out, there may be loss of smell and glasses may have to be changed often

 

Source:

 

Vegetables: Carrots, beets, asparagus, romaine lettuce, okra and watercress.

 

Fruits and Nuts: Watermelon

 

Fish and Meat: Bacon, ham, salted pork, salted fish and seafood in general.

 

Grains: Unknown

 

Dairy Products: Milk, American cheese, cottage cheese and cream cheese

 

 

Sulfur deficiencies

 

Problems involving the cartilage formations such as stiffening and aching joints, hair that becomes dry and brittle, split and broken off fingernails, back or disk problems, poor healing ability, skin problems such as dermatitis

 

Sources:

 

Vegetables: Brussel sprouts, cabbage, cauliflower, celery, okra, string beans, turnips, radishes, onions, dried peas, kale, chard, watercress and soybeans.

 

Fruits and Nuts: Nuts in general.

 

Fish and Meat: Oysters, clams and most meat products.

 

Grains: Bran and cereals.

 

Dairy Products: Eggs, cheese

 

 

Zinc deficiencies

 

Skin problems, white spots on fingernails and toenails, loss of taste or smell, brittle hair, dandruff, fatigue, dwarfism, delayed sexual growth, lowered resistance to infections, infertility, sexual interest may lag, underdeveloped gonads, enlarged prostate, cystic fibroids, liver ailments, ulcers, atherosclerosis, epilepsy, heart attacks, mongolism, osteoporosis

 

Sources:

 

Vegetables: Onions, mushrooms and soybeans.

 

Fruits and Nuts: Pumpkins, sunflower seeds and nuts in general.

 

Fish and Meat: All organ-type meats, oysters, herring and most other sea foods.

 

Grain: Wheat bran and wheat germ.

 

Dairy Products: Milk and eggs