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Biotin - skin problems, muscle cramps, intestinal imbalances

kale, carrots, peanuts, walnuts

Calcium - muscle pain or spasms, numbness/tingling in hands/feet


yogurt, tofu, sesame seeds, sardines, milk, collard greens, spinach, cheese, turnip greens

Choline - chronic inflammation, fatigue


eggs, chicken, turkey, scallops, shrimp, beef, sardines, collard greens, swiss chard,
cauliflower

Chromium - insulin resistance


onions, tomatoes, brewer's yeast, oysters, whole grains, bran cereals, potatoes

Coenzyme Q - stabilize blood sugar, angina, arrythmia, stomach ulcers


oily fish, organ meats (especially heart), whole grain with the germ included

Copper - anemia, blood vessel ruptures, joint problems, fatigue and weakness, irregular
heart beat, difficulty breathing
asparagus, calf's liver, crimini mushrooms, turnip greens, sesame seeds, cashews,
soybeans, barley, sunflower seeds, tempeh, garbanzo beans, lima beans, pumpkin seeds

Cysteine - helps breakdown extra mucous, protects cells from free radicals, prevents
colds
poultry, yogurt, egg yolks, red peppers, garlic, onions, broccoli, brussel sprouts, oats,
wheat germ

Fiber - constipation, helps maintain normal cholesterol and blood sugar levels
turnip greens, mustard greens, collard greens, navy beans, eggplant, raspberries, navy
beans, dried peas, lentils, pinto beans, black beans, barley, lima beans, garbanzo beans,
soybeans

Folate -anemia, irritaility, mental fatigue, forgetfulness, confusion, depression, muscular


fatigue
romaine lettuce, spinach, asparagus, turnip greens, mustard greens, calf's liver, parsley,
collard greens, broccoli, cauliflower, beets, lentils, pinto beans, garbanzo beans, black
beans, navy beans, kidney beans lima beans
Glutamine - low muscle mass, intestinal imbalances
beef, chicken, fish, beans, dairy

Iodine - goiter, fatigue, weakness, depression, weight gain


yogurt, milk, eggs, strawberries, fish, shellfish

Iron - fatigue and weakness, inability to concentrate, infections, dizziness, brittle nails,
apathy, depression
asparagus, chard, spinach, soybeans, lentils, tofu, venison, sesame seeds, lima beans,
olives, navy beans

Lipoic Acid - deficiency symptoms are hard to pinpoint since it works in conjuction with
so many other nutrients
spinach, collard greens, broccoli, beef, steak, organ meats

Magnesium - muscle weakness, tremor, or spasm, arrhythmia


pumpkin seeds, spinach, swiss chard, soybeans, sesame seeds, halibut, black beans,
sunflower seeds, cashews, almonds

Manganese - nausea, vomiting, dizziness


mustard greens, kale, chard, raspberries, strawberries, romaine lettuce, collard greens,
garlic, summer squash, grapes, turnip greens, eggplant, maple syrup, spelt, brown rice,
garbanzo beans, spinach, pineapple, pumpkin seeds, sempeh, rye, soybeans, oats

Niacin-B3 - general weakness or muscular weakness, lack of appetite, digestive


problems.
asparagus, calf's liver, chicken, tuna, turkey, venison, halibut, lamb, beef, salmon, spelt,
sardines

Omega-3 fatty acids - depression, cardiovascular disease, fatigue, dry itchy skin, brittle
hair and nails, inability to concentrate, joint pain, reduces inflamation, helps prevent
cancer cell growth
sardines, salmon, flax seeds, walnuts, beef, soybeans, halibut, scallops, shrimp, tofu

Pantothenic acid-B5 - fatigue, listlessness, sensations of weakness, numbness, tingling,


and burning/shooting pain in feet
grapefruit, bell peppers, asparagus, avacado, yogurt, crimini mushrooms, shitake
mushrooms, corn, sweet potato, cauliflower, eggs, broccoli, collard greens

Potassium - muscle weakness, confusion, irritability, fatigue, heart problems, diarrhea


swiss chard, crimini mushrooms, spinach, lima beans, potatoes, yams, soybeans, papaya,
pinto beans, lentils, kidney beans

Riboflavin-B2 - dry lips and nose


crimini mushrooms, calf's liver, spinach, venison, yogurt, soybeans, tempeh, milk,
almons, eggs

Selenium - weakness or pain in the muscles


button mushrooms, tuna, cod, halibut, sardines, shrimp, salmon, barley, turkey, lamb,
scallops

Thiamin-B1 - lack of energy, loss of appetite, pins and needles sensations, numbness,
especially in legs, muscle tenderness, especially in calves
asparagus, spinach, flaxseed, brussels sprouts, tuna, sunflower seeds, navy beans, peas,
pinto beans, lentils, lima beans, sesame seeds

Vitamin A
-Retinoids (retinol, retinal, retinoic acid, retinyl esters)
-Carotenoids [Carotenes (alpha-carotene, beta-carotene, gamma-carotene, delta-
carotene, epsilon-carotene, zeta-carotene) and Xanthophylls (astaxanthin, beta-
cryptoxanthin, canthaxanthin, fucoxanthin, lutein, neoxanthin, violaxanthin,
zeaxanthin)]

B12 - red or sore tongue, tingling or numbness in feet, nervousness, heart palpitations,
depression, memory problems
calf's liver, sardines, salmon, venison, lamb, shrimp, halibut, scallops, beef, yogurt, cod

B6 - fatigue or malaise, anemia, seizures


bell peppers, summer squash, turnip greens, shitake mushrooms, tuna, chicken, turkey,
venison, potatoes, cod, sunflower seeds, halibut, spinach, banana

Vitamin C - frequent infections


broccoli, bell pepper, strawberries, oranges, lemon juice, papaya, cauliflower, kale,
mustard greens, pineapple, brussels sprouts, kiwifruit, oranges, cantaloupe
Vitamin D - muscle aches and muscle weakness, low energy and fatigue, depression
sardines, milk, skiitake mushrooms, eggs, salmon

Vitamin E - digestive system problems, especially malabsorption, tingling or loss of


sensation in the arms, hands, legs, or feet, liver or gallbladder problems
sunflower seeds, almonds, spinach, swiss chard, turnip greens, papaya, mustard greens,
collard greens, asparagus, bell peppers,

Vitamin K - excessive bleeding, bleeding within the digestive tract, easy bruising
cabbage, celery, cucumber, leeks, cauliflower, tomatoes, blueberries, kale, spinach, collard
greens, swiss chard, turinp greens, mustard greens, brussels sprouts, parsley, romaine
lettuce, broccoli

Zinc - impared sense of taste or smell, lack of appetite, depression


calf's liver, crimini mushrooms, shiitake mushrooms, venison, spinach, lamb, beef,
scallops, sesame seeds, pumpkin seeds, oats, yogurt, turkey, shrimp