If you have symptoms of any kind, try to using tonic foods at least once a day. Just one meal a day could be enough change the way you feel.
Add tonic foods to your daily meals for a week. Drink a lot of water. The amount of water varies with your size. If you weigh 150 pounds, you need 75 ounces of water a day. That comes to about four and a half 16 oz. glasses a day. Any water counts as long as it doesn’t have salt, sugar, alcohol, caffeine or carbonation in it. Soup counts, just lower the salt a bit. Hot or cold water doesn’t matter. Just don’t use ice unless it is really hot outside.
A craving for chewing on ice is a symptom of iron deficiency. Never use ice cubes when you are ill. It takes a lot of stamina to heat the water before your body can use it. If you need cooling off, put your wrists under really cold running water. Wash your face in cold water. Soak a folded washcloth in really cold water. Wring it out and then put it over on the back then front of your neck, under your arms, on your elbow creases, behind your knees and then use the washcloth to wipe down your feet.
This is the same thing you would do for a fever. When your body is hot, it is better to treat it from the outside first. If you are still too hot, have some cold water, or strong mint tea without ice.
Vitamin A
What it does…
Vitamin A repairs bodily tissues and organs. It also maintains night vision, is the foundation for creating healthy hair, skin, bones and teeth.
Just a few symptoms of when you don’t have enough…
Frequent infections, allergies, loose teeth, brittle hair and nails, loss of appetite.
Things that erase Vitamin A from your system…
Alcohol, caffeine, excessive iron, mineral oil
A few of the foods with Vitamin A…
Apple, apricot, asparagus, banana, beans (string), beet, blackberry, blueberry, broccoli, butter, cabbage, cantaloupe, carrot, cashews, cauliflower, celery, cheese (all), cherry, chicken, clam, cod (all mild fish), corn, crab, cucumber, dates, egg yolks, eggplant, fig, grape, grapefruit, greens, leeks, lemon, lentils, lettuce, mackeral (all oily fish), milk, mushrooms, mussels, mustard greens…
Nectarine, oats, okra, olive, onion, orange, oyster, papaya, parsley, peas, peach, pecan, persimmon, pineapple, potato (sweet), prunes, pumpkin, pumpkin seed, radish, raisins, raspberry, rhubarb, salmon, sardine, shrimp, spinach, squash (summer), squash (winter), strawberry, sunflower seed, tangerine, tomato, trout, tuna, turkey, walnut, watercress, watermelon, wheat, wheat bran, wheat germ, wheatberries, yogurt.
Vitamin B Complex
What it does…
B Complex includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B12 (cyanocobalamin), B13 (orotic acid), B15 (pangamic acid), B17 (laetrile), biotin, choline, folic acid, inositol, PABA (para-aminobenzoic acid) and pantothenic acid.
They are needed by your body for converting carbs into glucose.2 Your body uses glucose to produce energy. B complex vitamins are your body’s regulator for metabolism, nervous system functions, healthy eyes, hair, liver and skin. It is also responsible for a normally functioning Gastro-Intestinal (GI) tract.
Just a few symptoms of when you don’t have enough…
Acne, anemia, poor appetite, constipation, depression, dry skin, exhaustion, insomnia and unusual irritability.
Things that erase B Complex vitamins from your system…
Alcohol, caffeine, birth control pills, stress, excessive sugar, sleeping pills and any sulfa drugs
A few of the foods with B complex vitamins…to replace what has been lost.
All of the B complex vitamins are found in brewers yeast and whole grain cereals.
Vitamin B1…Thiamine
What it does…
Vitamin B1 regulates the appetite and assimilation of food. It converts carbohydrates into glucose and insulates nerves. It is responsible for your and GI (Gastro-Intestinal) muscle tone as well as maintaining pulmonary muscle tone. This vitamin quickens the healing process, maintains healthy eyes, hair, liver and mouth.
Just a few symptoms of when you don’t have enough…
Loss of appetite, exhaustion, numbness in hands and/or feet, unusual nervousness, shortness of breath, constipation, depression, weakness, forgetfulness, cardiac troubles and impaired growth in children.
Things that erase Vitamin B1 from your system…
Alcohol, caffeine, fever, smoking, stress and surgery of any kind.
A few of the foods with Vitamin B1…
Almond, amaranth, apple, apricot, asparagus, banana, barley, bean (kidney), bean (string), beet, blackberry, blueberry, cabbage, cantaloupe, carrot, cashews, cauliflower, celery, cheese, cherry, chicken, clam, corn, crab, dates, egg yolk, eggplant, grape, grapefruit, leeks, lettuce, mackerel (all fish), milk, mushrooms.
Orange, oysters, parsley, peas, peanut, pear, pecan, perch persimmon, potato, pumpkin seed, raisins, raspberry, rice (brown), rye, salmon, sardines, sesame seeds, shrimp, spinach strawberry, sunflower seeds, tomato, trout, tuna, turkey, walnut, wheat, wheat bran, yogurt.
Vitamin B2 …Riboflavin
What it does…
Vitamin B2 is necessary for forming antibodies1, and red blood cells. It maintains healthy skin, hair, eyes, nails and liver. You need it to metabolize carbohydrates, fats and proteins.2 You need B2 for enzymes3 to provide oxygen to all of your cells. Your cells need oxygen to break down sugar. Breaking down sugar produces the energy you need.
Just a few symptoms of when you don’t have enough…
Mouth cankers, skin problems, excessive hair loss, flaky skin around nose and forehead, dizziness
Things that erase Vitamin B2 from your system…
Alcohol, caffeine, processed sugar and smoking
A few of the foods with Vitamin B2…
Almond, apricot, avocado, banana, barley, blackberry, broccoli, cashews, cauliflower, cheese (all), cherry, chestnut, chicken, egg yolk, fig, greens (dark leafy), leeks, lentils, mackerel (all fish), milk (cow), mushrooms.
Oats, okra, peas, peanut, perch, potato, prunes, pumpkin, pumpkin seeds, raisins, raspberry, rye bread, salmon, seaweed, shrimp, spinach, squash (summer), squash (winter), strawberry, sunflower seeds, tangerine, trout, tuna, walnut, watermelon, wheat, wheat bran, wheat germ, wheatberries, yogurt.
Vitamin B3 …Niacin
What it does…
Vitamin B3 reduces cholesterol. It is responsible for the metabolization of the fat-carbohydrate-protein cycle. It also insulates the nerves, maintains healthy skin and digestive system.
Just a few symptoms of when you don’t have enough…
Muscle soreness for no reason, muscle cramping, insomnia, mouth sores, loss of appetite, dry skin
Things that erase Vitamin B3 from your system…
Alcohol, caffeine, too much sugar and starches, and antibiotics.
A few of the foods with Vitamin B3…
Almond, apricot, asparagus, banana, barley, bean (navy), blackberry, blueberry, broccoli, buckwheat, carrot, cashews, cauliflower, cheese (all), cherry, chicken, corn, crab, egg yolk, fig, grape, grapefruit, mackerel (all fish), mushrooms, mustard greens.
Oats, okra, onion, orange, oyster, parsley, peach, peanut, pineapple, prunes, pumpkin seeds, raisins, raspberry, rice (brown), rye, salmon, shrimp, squash (summer), squash (winter), strawberry, sunflower seeds, tuna, turkey, walnut, watercress, wheat, wheat bran, wheat germ, yogurt.
Vitamin B6 …Pyridoxine
What it does…
Vitamin B6 regulates the metabolism of fats, carbohydrates and protein. It is needed for producing red blood cells and antibodies. It is required for your body to be able to use any B12 that you may be trying to introduce into your diet. It also helps to regulate potassium and sodium.
Just a few symptoms of when you don’t have enough…
Unusual nervousness, hair loss, loss of mental function, dry mouth
Things that erase Vitamin B6 from your system…
Alcohol, caffeine, birth control pills and radiation.
A few of the foods with Vitamin B6…
Almond, apple, apricot, asparagus, banana, barley, bean (kidney), bean (string), beet, blackberry, blueberry, broccoli, cabbage, cantaloupe, carrot, cauliflower, celery, cheese (all), cherry, chicken, clams, corn, crab, dates, egglplant, fig, grape, grapefruit, leeks, lentils, lettuce, mackerel, mushrooms, mustard greens.
Nectarine, oats, onion, orange, oyster, parsley, pea, peach, peanut, pear, perch, pineapple, potato, raisins, raspberry, salmon, sardine, spinach, squash (summer), squash (winter), strawberry, tomato, trout, tuna, turkey, walnut, watercress, watermelon, wheat, wheat bran, wheat germ, yogurt.
Vitamin B12…Cyanocobalamin
What it does…
Vitamin B12 regulates metabolism of carbohydrates, fats and proteins. Maintains healthy cells and nervous system, responsible for the formation of red blood cells. It also helps your body assimilate iron.
Just a few symptoms of when you don’t have enough…
Anemia, poor appetite, brain damage, unusual nervousness, general fatigue, unusual leg weakness and difficulty speaking.
Things that erase Vitamin A from your system…
Alcohol, caffeine, laxatives, smoking and birth control pills.
A few of the foods with Vitamin B12…
Amaranth, banana, chicken, corn, cottage cheese, crab, cream, egg yolk, milk, peas, yogurt
Biotin
What it does…
This is essential for producing the fat your body needs for energy. Helps with being able to use proteins and vitamins in your diet. It is responsible for growth. You need it for healthy muscles, hair and skin.
Just a few symptoms of when you don’t have enough…
Poor skin color, depression, insomnia, muscle aches for no reason, constant skin trouble, loss of appetite and exhaustion.
A few of the foods with Biotin Acid…
Almonds, amaranth, american cheese, apples, asparagus, bananas, bean sprouts, beets, cabbage, cantaloupe, carrots, cauliflower, cheddar cheese, chicken, corn, cornmeal, cow’s milk, egg yolk, grapefruit, green beans, hazelnuts, herring, lentils, mackerel, mushrooms, onions, oranges, oysters, peas, peaches, peanuts, pecan, raisins, salmon, sardines, strawberries, sweet potatoes, tuna, turkey, turnip greens, walnuts, watermelon.
Vitamin C …Ascorbic Acid
What it does…
Vitamin C is important for many, many reasons. It is needed for you to assimilate iron and vitamins. It is very important for helping with resistence to infection. It forms and maintains healthy teeth, gums and bones. Vitamin C strengthens blood vessels, important for healing skin wounds and burns. It also removes heavy metals from the body, reduces oxidized cholesterol and is a strong antioxident.
Just a few symptoms of when you don’t have enough…
Bleeding gums, frequent infections, bruise easily, nosebleeds, anemia
Things that erase Vitamin C from your system…
Aspirin, antibiotics, sulfa drugs, cortisone, stress, smoking and surprisingly, baking soda.
A few of the foods with Vitamin C…
Amaranth, apple, apricot, asparagus, banana, blackberry, blueberry, broccoli, cabbage, cantaloupe, carrot, cauliflower, cherry, chicken, clams, corn, crab, fig, grape, grapefruit, greens (dark leafy – all), herring, lemon, milk.
Oats, orange, oyster, papaya, peas, peach, peanut, pear, pineapple, potato, prunes, pumpkin, raspberry, spinach, squash (summer), squash (winter), strawberry, tomato, tuna, turkey, watercress, watermelon, yogurt.
Calcium
What it does…
Everyone knows that Calcium maintains healthy bones and teeth. It also regulates muscle responses and the rhythms of your heart. It regulates the level of acidity in your blood, helps to use iron in your diet and helps to prevent arthritis/rheumatism.
Just a few symptoms of when you don’t have enough…
Muscle cramps, joint pain, insomnia, blood slow to clot, heart palpitations, frequent tooth decay
Things that erase Calcium from your system…
Chocolate, stress, lack of exercise, not enough vitamins C and D, not enough magnesium
A few of the foods with Calcium…
Too many to put here, trust me. Good rule of thumb is to find it in all grains, dairy products, meats, fresh fish and seafoods.
Choline
What it does…
Metabolizes your body’s fat and cholesterol. This is what keeps fat out of your liver and kidneys. It also insulates nerve endings.
Just a few symptoms of when you don’t have enough…
Cirrhosis of the iver, fatty deposits on the liver, bleeding stomach ulcers, high blood pressure and hardening of the arteries.
Things that erase Choline from your system…
Alcohol, coffee, sugar, processed flour
A few of the foods with Choline… Most effective when taken with vitamins A and B12
Amaranth, apples, asparagus, bean sprouts, brown rice, cabbage, cheddar cheese, chicken, chickpeas, cornmeal, cow’s milk, eggnog, egg yolk, grapefruit, green beans, goat’s milk, lentils, molasses, mustard greens, peas, peanuts, pecans, potatoes, soy flour, wheat flour, wheat germ, whole wheat bread
Copper
What it does…
Copper is important for producing red blood cells. It helps assimilate vitamin C, aids amino acid function and making elastin for your body to use. Elastin maintains muscle tone and muscular responses.
Just a few symptoms of when you don’t have enough…
Anemia, edema, respiration troubles, dermatitis and overall weakness.
Things that erase Copper from your system…
Excessive zinc and chronic diarrhea.
A few of the foods with Copper…
Almonds, apple, apricot, banana, blackberry, blueberry, broccoli, cantaloupe, cheese, cherries, cottage cheese, crab, cream, dates, egg yolk, grape, grapefruit, greens (dark leafy), lentils, mackerel, milk, mushrooms,.
Oats, oranges, oyster, parsley, peanuts, pears, pecan, perch, potato, prunes, raisins, rye, salmon, sesame seeds, squash (summer), squash (winter), sunflower seeds, tomato, trout, turkey, walnut, wheat, wheat germ.
Vitamin D…Cholecalciferol
What it does…
Everyone knows that Vitamin D is required for building strong bones and teeth in children. The same is true for adults. You need it in order for your body to absorb any calcium and phosphorus that you are trying to include in your diet. It is just as important for maintaining a healthy thyroid, nervous system and helps your blood to clot.
Just a few symptoms of when you don’t have enough…
Loss of energy, diarrhea, unusual nervousness, rickets in children, phosphorus build up in the kidneys, myopia, poor metabolism, diabetes.
Things that erase Vitamin A from your system…
Mineral oil
A few of the foods with Vitamin D…
Amaranth, banana, butter, chicken, egg yolk, fish oil, milk, salmon, sardines, tuna
Vitamin E…Tocopherol
What it does…
Vitamin E maintains healthy muscles and nerves, slows the aging process, increases male potency, dilates blood vessels, protects adrenal and pituitary hormones, prevents edema, prevents miscarriage, protects your retention of fat-soluble vitamins1 and defends your body against toxins in your food.
Just a few symptoms of when you don’t have enough…
Heart disease, enlarged prostate, kidney and liver damage, gastrointestinal troubles, dull hair, impotency, miscarriages, anemia in babies, male sterility.
Things that erase Vitamin E from your system…
Birth control pills, chlorine and mineral oils.
A few of the foods with Vitamin E…
Apple, banana, cabbage, cantaloupe, carrot, chicken, cream, egg yolk, grapefuit, greens (dark leafy), oranges, parsley, peanuts, rice (brown), shrimp, spinach, strawberry, turkey, wheat germ.
Folic Acid
What it does…
Folic Acid is necessary for creating healthy red blood cells and nucleic acid. Nucleic acid promotes normal growth and reproduction of cells. It is essential for liver function and prevents intestinal parasites.
Just a few symptoms of when you don’t have enough…
Anemia, graying hair, gastrointestinal troubles, poor vitamin assimilation, learning disabilities
Things that erase Folic acid from your system…
Alcohol, caffeine, smoking, sulfa drugs, streptomycin, stress.
A few of the foods with Folic Acid…
Almonds, apple, apricot, asparagus, banana, barley, blackberry, blueberry, broccoli, cabbage, cantaloupe, cauliflower, cheese, cherries, chicken, cottage cheese, crab, eggplant, egg yolk, grape, grapefruit, honey, lettuce, mackerel (all oily fish), oats, onion, orange, parsley, peach, peanut, pecan, pineapple, raisins, rice (brown), rye, salmon, spinach, strawberry, tuna, turkey, walnuts, wheat
Iodine
What it does…
Iodine regulates hormones from the thyroid. It is chiefly responsible for maintaining healthy hair, nails, skin tone, and teeth.
Just a few symptoms of when you don’t have enough…
Cold hands and feet, unusual nervousness, brittle nails, heart palpitations, unusually dry hair
Things that erase Iodine from your system…
Too many nuts or nut products in your diet.
A few of the foods with Iodine…
There are traces of iodine in many foods. The best sources found in foods are in fish oil, kelp, iodized salt, salmon, and turkey.
Iron
What it does…
Iron regulates how your body metabolizes protein. It forms hemoglobin in the blood and myoglobin in muscle tissues. It is also key in preventing infections and viruses.
Just a few symptoms of when you don’t have enough…
Anemia, brittle/weak nails, constipation, respiratory troubles, fatigue, frequent colds.
Things that erase Iron from your system…
Caffeine, excessive phosphorus and zinc. You also lose iron from a lack of hydrochloric acid.
Hydrochloric acid is necessary for breaking food down in your stomach. You can find hydrochloric acid in cider vinegar, lemon juice, black olives, celery and spinach.
A few of the foods with Iron…
Almond, amaranth, apple, apricot, asparagus, banana, barley, beef, bean (sprouts), blackberry, blueberry, cabbage, cantaloupe, broccoli, cashews, cauliflower, cheese, cherries, chestnuts, chicken, clams, coffee beans, crab, dates, egg yolk, eggplant, grape, grapefruit, greens (dark leafy), lentils, lettuce, mackerel, milk, mushrooms.
Nectarines, oats, orange, oyster, papaya, parsley, peas, peach, peanut, pear, pecan, perch, pineapple, pork, potato, potato (sweet), prunes, pumpkin, pumpkin seeds, raisins, raspberry, rye, salmon, sardines, sesame seeds, shrimp, spinach, strawberry, sunflower seeds, tomato, tuna, turkey, walnuts, watermelon, wheat.
Vitamin K …Phylloquinone
What it does…
Vitamin K is required for a healthy liver. It is necessary for regulating blood clotting.
Just a few symptoms of when you don’t have enough…
Hemorrhaging, diarrhea, nosebleeds, colitis, blood slow to clot
Things that erase Vitamin K from your system…
Radiation, antibiotics, mineral oil and aspirin.
A few of the foods with Vitamin K…
Asparagus, banana, chicken, egg yolk, milk (and cream), oats, orange, peach, raisins, strawberry, wheat, wheat germ
Magnesium
What it does…
Magnesium helps the body use the B complex, Vitamins C and E. It strengthens muscle functions, including your heart muscles. It’s important for insulating nerves and regulates the balance of acid and alkalines.
Just a few symptoms of when you don’t have enough…
Kidney stones, unusual nervousness, loss of muscle control, vascular blood clots, heart disease and calcification of blood vessels.
Things that erase Magnesium from your system…
Alcohol, caffeine, excessive iron, mineral oil
A few of the foods with Magnesium…
Almonds, amaranth, apple, apricot, banana, barley, beet, blackberry, blueberry, broccoli, buckwheat, carrot, cashews, cauliflower, cheese, cherries, chicken, clam, corn, crab, dates, egg yolk, eggplant, fig, grape, grapefruit, greens (dark leafy), milk.
Onions, orange, oyster, peas, peach, peanut, pecan, perch, pineapple, potato, prunes, raisins, raspberry, rice (brown), rye, salmon, sesame seeds, shrimp, squash (summer), squash (winter), strawberry, sunflower seeds, tomato, tuna, turkey, walnut, watermelon, wheat, wheat germ.
Pantothenic Acid
What it does…
It stimulates growth. From the growing of antibodies to skin regeneration. This is what makes skin shine and joints remain loose. The regeneration of healthy cells of all sorts.
Just a few symptoms of when you don’t have enough…
Dull hair, skin and nails. Itchy skin, hair loss, low blood sugar, frequent respiratory infections, depression, ulcers, constipation, fatigue
Things that erase Pantothenic Acid from your system…
Alcohol, baking soda, coffee and vinegar
A few of the foods with Pantothenic Acid…
Most effective when taken with some folic acid, vitamins B6, B12, and C.
Almonds, american cheese, apples, bananas, barley, broccoli, brown rice, brussel sprouts, buckwheat flour, cabbage, cashews, cauliflower, cheddar cheese, cherries, chicken, clams, cornmeal, cottage cheese, corn, cow’s milk, crabmeat, cream, dates, eggnog, egg yolk, eggplant, elderberries, goat’s milk, grapefruit, halibut, ice cream, lentils, lobster
Mushrooms, oranges, oysters, peas, peanuts, perch, pineapple, potatoes, pumpkin, raspberries, rye bread, salmon, sardines, shrimp, strawberries, sunflower seeds, turkey, watermelon, wheat flour, wheat germ, whole wheat bread, yogurt
Phosphorus
What it does…
It maintains nerve responses, helps with cell regeneration, regulates hormones and metabolism.
Just a few symptoms of when you don’t have enough…
Exhaustion, obesity, loss of appetite, arthritis, trouble with bones and teeth, gum disease, trouble breathing, constant nervousness.
Things that erase Phosphorus from your system…
Too much sugar.
A few of the foods with Phosphorus…
Best taken with Calcium, Vitamins A and D.
Phospohorus can be found in all dairy products, most grains, meats, seafood, nuts, fruits and vegetables. Eating a basic diet with little or no junk food will help. Just step away from the sugar.
Potassium
What it does…
Potassium is important for normal kidney function, muscle contractions (including the heart), nerve insulation and regulation of proper acid and alkaline ratios.
Just a few symptoms of when you don’t have enough…
Cardiac arrest, slowed heart rate, overall weakness, dry skin, constipation, unusual nervousness or excitability, digestive troubles and insomnia.
Things that erase Potassium from your system…
Alcohol, caffeine, diuretics, excessive sugar, long term diarrhea or excessive sweating.
A few of the foods with Potassium…
Apples, apricots, almonds, amaranth, apple apricot, banana, bean (sprouts), bean (string), beet, blackberry, blueberry, broccoli, cabbage, carrot, cashews, cauliflower, cheese, chicken, clams, corn, cottage cheese, cream, dates, eggyolk, grape, grapefruit, greens (dark leafy), lemon, mushrooms.
Nectarines, onion, orange, oyster, papaya, parsley, peas, peach, peanuts, pear, pecan, perch pineapple, potato, prunes, pumpkin, raisins, raspberry, salmon, shrimp, spinach, squash (summer), squash (winter), strawberry, sunflower seeds, tomato, tuna, turkey, walnut , watermelon.
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